Healthy Living Now - June 2012 Issue

Healthy

Barefoot Running

Plus - the fabulous foot - from marathons, to summer shoes, to walking El Camino!

A Parent’s Story

now hlnow.ca

Environmentalism..

50 Years In

by Dr. David Suzuki

5 Games for Active, Summer Kids

In this Issue...

Indoor Tanning

living

SUMMER 2012 ISSUE

6 Moves To A GREAT BUTT

Are HEALTHY CARBS making you fat?

Healthy, Sexy Summer Hair

Doing it right.

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Falling

in

love

downtown with b ellevi lle Romance is in the air for newly married couple Orlena Cain of the Mix 97’s Morning Crew and former CFL football star Mike Botterill. As the happy pair prepared to take their vows, they were delighted to showcase the finest bridal resources Downtown Belleville has to offer. They found everything they needed to begin their happily ever after... and you can, too!

For an upscale night on the town to celebrate your engagement, the Good Time Specialists at BelleVegas Boardroom Lounge can cater your private party in style.

For a memorable ceremony, choose the tranquil elegance of Dinkel’s Fine Dining complete with patio gardens and water fountain. Move indoors for a wedding feast that is carefully prepared and elegantly served in an Old World style.

Mike is a dashing groom in this charcoal, S. Cohen

suit selected from the outstanding quality and wide selection at Richard Davis Fine Quality Men’s Wear.

Orlena is stunning in a Sofia Tolli Ball Gown in Ivory with Silver Mikado Silk accents, selected from the extensive collection at Dresses & Dreams Bridal Boutique. Let Dresses and Dreams make your gown shopping adventure a joyful, fun,and stress-free experience for you and the entire wedding party.

Everyone knows that a bride must be pampered from fingers to toes, so be sure to include Glow Day Spa in your plans for luxuriously radiant mani’s, pedi’s and spa treatments to having you glowing on the big day!

No wedding is complete without flowers and Barber’s Flowers is ready to custom design your bouquet, boutonnieres, and centrepieces to enhance your picture perfect vision.

Whether you are looking for a simple, traditional cake or an elaborate fondant creation, impress your guests with a mouthwatering confection from Katrina’s Cakes and Cupcakes.

Photo: Bob House Photography

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Happily ever after begins in Downtown Belleville...

Rock 107 Lovely Lady Rachel Huibers is simply breathtaking in this vintage style, ivory wedding gown available exclusively from Runway Bridal Boutique. A full service salon, Runway can help you choose dresses for the whole party as well as the right veil or headpiece to compliment your perfect dress.

If roses speak of love, then you will certainly love the artistic bouquets from Barber’s Flowers. Rachel’s bouquet is a gorgeous mix of hypericum, red roses and Gerbra daisies - simply stunning!

Complete your wedding day ensemble with handcrafted jewellery from Glamour Junkie. The custom designed, artistic styles are one of a kind.Perfect for your special day and as gifts for the bridesmaids too!

With so many historic and picturesque backdrops from alleyways to doorways to vine covered walls, wedding photos are sure to look gorgeous through the talented lens of Bob House Photography.

He will capture your day for years of fond memories.

Downtown Belleville also boasts the finest restaurants and banquet halls.Choose the modern, urban warmth of Capers Brassiere and Wine Bar for your rehearsal dinner, engagement party or the main event!

Fabulous food and wine await you - let Capers’ expert staff and chefs help you plan your perfect wedding menu.

Photo: Bob House Photography

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Opposite page... Our beautiful bride Melanie Doornbos and flower girl Emerson Bourdon are radiant in gowns of cream and white from The Village Shoppe & Bridal Salon. Let The Village Shoppe help you choose your favourite dress from their exquisite and extensive collection. With over 100 gown samples available and their experienced fitting staff, you’re sure to find the perfect one!

Like our models, you can look your very best with hair and makeup from The Salon & Illusions Day Escape. The newly renovated salon and spa can handle the entire wedding party, large or small Mimosas and all!

With three wedding designers on staff, Barber’s Flowers is always happy to create the bouquet of your dreams, and a visit to Miss Priss Boutique for fun, fashionable jewellery and accessories is a must for your entire wedding party.

When considering a venue for your reception or ceremony, enjoy the sophisticated style of Belleville’s newest facility Centre Sans Souci.

Delight your guests with a fabulous menu from Chef Greg Sheridan designed to suit your style budget and guest list numbers.

Choosing your first home together is a special time and Royal Lepage ProAlliance Realty, Brokerage will help you every step of the way! With over 140 realtors in our area, Royal Lepage will help you find your dream home!

A busy bride has no spare time to run from bank to bank! Let Dominion Lending Centres Alliance (FSCO12063) secure the best mortgage rates and help you settle into home ownership easily!

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downtown belleville

wedding source guide

Barbers Flowers

Katrina’s Cakes & Treats

122 Front St. www.barbersflowers.com 613-968-5783

296 Front St. www.katrinacakes.com 613-966-1274

Bellevegas Boardroom

Miss Priss Boutique

228 Front St. www.bellevegasboardroom.com 613.962.5252

215 Front St. info@misspriss.ca 613-969-9994

Bob House Photography

Paulo’s Italian Trattoria

375 Front St. www.bobhousephotography.com 613-967-3823

38 Bridge St. E. www.dinkelsrestaurant.ca 613-966-6542

Capers Brasserie & Wine Bar

Richard Davis & Destiny

272 Front St. www.capers.ca 613-968-7979

273 Front St. 613-968-4440

Dinkel’s Restaurant & Courtyard

357 Front St. www.discoverroyallepage.com 613-966-6060

44 Bridge St. E. www.dinkelsrestaurant.ca 613-966-2556

Dominion Lending Centres 357 Front St. www.dlcalliance.ca 613-966-4247

Runway Bridal 397 Front St. www.runwaybridal.ca 613-966-0122

Sans Souci Cafe & Banquet Centre

Dresses and Dreams 218 Front St. www.dressesanddreams.ca 613-966-2558

240 Front St. www.sanssoucichef.com 613- 968-2952

Glamour Junkie Jewellery

The Salon & Illusions Day Escape

250 Front St. www.glamourjunkie.ca 613-967-4438

180 Front St. www.salongroup.ca 613-966-4247

Glow Day Spa at Studio 237

Photo: Bob House Photography

Royal LePage ProAlliance

293 Front St. www.studio237.com 613-966-1349

The Village Shoppe & Bridal Salon 286 Front St. www.thevillageshoppebelleville.com 613-969-1677

This is a Paid for Advertising Feature

5

Publisher/Managing Editor Amy Doyle

Thanks to our Cover Models: Suzanne Terpstra (pink), Sierra Williams (French), and Gabby Foley (blue) and to STUDIO DK SALON AND SPA, Belleville, for the gorgeous pedicures!

Ssweeunt, ismashkeininyog,u wweaantnaher moisve your dancing feet! - Bob Marley

it’s what’s inside that counts..

Contributors....................................................................................................................... pg 8 Message from A & A....................................................................................................... pg 9 The Fundamental Failure of Environmentalism - 50 years............................pg 10

By Dr. David Suzuki

Know Your Farmer, Know Your Food..................................................................... pg 12 Nutrition - Grilled Whitefish.......................................................................................pg 14 Summer Mocktails.......................................................................................................... pg 15 Indoor Tanning - A Parent’s Story............................................................................pg 16

By Sherry Tompkins

Summer Sun Safety.......................................................................................................pg 18 Connect to your energy with Qi Gong...................................................................pg 18

By Kate Cottrell

Ask Dr. Jen.........................................................................................................................pg 19

By Dr. Jen Webster, MD

Are Healthy Carbs Making you FAT?.....................................................................pg 20

By Dr. Natasha Turner, ND

Soul Sista - a little inspirational vibe w/ @soulsistaandy............................... pg 21 Book Review - Grail Springs Holistic Detox........................................................ pg 22

By Karen Williamson

Hometown Heart...........................................................................................................pg 23 5 Games for Active Summer Kids...........................................................................pg 24

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EDITOR Andrea DiRocco SENIOR EDITOR Karen Williamson COPY EDITOR Marcia McQuaid CREATIVE DIRECTION Lindsey White ADVERTISING SALES Amy Doyle info@hlnow.ca COVER PHOTO Rose Mary Rashotte - Photos by Ro CONTRIBUTING WRITERS Dr. David Suzuki, Dr. Natasha Turner, ND, Dr. Jennifer Webster, MD, Ask Miki, Karen Williamson, Sherry Tompkins, Kate Cottrell, Darek Wierzbicki, Marcia McQuaid, Amy Doyle, Patricia Mackie, Alicia Brunton, Martha Farrell, Kelly McKinney, Noelle Bunt, Liz Grant, Elaine Foley-McGrath, Alison Kemp, Sandy Musson CONTRIBUTING PHOTOGRAPHERS Bob House - Bob House Photography, Rose Mary Rashotte - Photos by Ro, Patricia Mackie, Donna Febbo, Lenore Begley CIRCULATION Healthy Living Now is published

by Midpoint Productions Inc. and distributed locally with the EMC & The Picton Gazette. Healthy Living Now is available for pickup at select drop locations, visit www.hlnow.ca for a complete list.

For information on advertising or other inquiries email: publisher@hlnow.ca Visit us online at www.hlnow.ca All rights reserved. No reproduction in any form or by any means is permitted without expressed written permission of the publisher.

it’s what’s inside that counts..

Kicking the Habit........................................................................................................... pg 25

By Marcia McQuaid

Healthy, Sexy Summer Hair.......................................................................................pg 26

By Darek Wierzbicki

Natural Beauty................................................................................................................ pg 27

By Alicia Brunton

Fashion Focus.................................................................................................................pg 28

By Martha Farrell

Retail Therapy.................................................................................................................pg 29 Al’s Fitness Adventures...............................................................................................pg 30

By Alison Kemp

Success Story - Lindsey White.................................................................................. pg 31 Ironman, Part 2 - The Bike..........................................................................................pg 32

By Kelly McKinney

Superstition or wedding sabotage?.......................................................................pg 33

By Ask Miki

Outdoor Workout...6 moves to a Great Butt......................................................pg 34

By Noelle Bunt

Barefoot running............................................................................................................pg 35

By Sandy Musson

Vitamins & Minerals

Natural Cold & Flu Relief Cleansing & Detox Kits Digestive Concerns Weight Loss

All natural hand & body care products Sports Nutrition Competitively Priced!

4 tips for injury free running.....................................................................................pg 35

Monthly Blood Cell Clinics

El Camino - Spain’s Way of St. James...................................................................pg 36

Come see right before your eyes what is happening in your body. Blood cell detects vitamin/mineral deficiencies, digestion issues, body toxicitites, hormonal imbalances.

By Liz Grant

By Elaine Foley McGrath

Events to keep you moving.......................................................................................pg 38

dr. david suzuki Dr. David Suzuki is a scientist, broadcaster, author, and co-founder of the David Suzuki Foundation. He is Companion to the Order of Canada and a recipient of UNESCO’s Kalinga Prize for science, the United Nations Environment Program medal, the 2009 Right Livelihood Award, and Global 500. Dr. Suzuki is Professor Emeritus at the University of British Columbia in Vancouver and holds 26 honorary degrees from universities around the world. He is familiar to television audiences as host of the long-running CBC television program The Nature of Things, and to radio audiences as the original host of CBC Radio’s Quirks and Quarks, as well as the acclaimed series It’s a Matter of Survival and From Naked Ape to Superspecies. His written work includes more than 52 books, 19 of them for children. Dr. Suzuki lives with his wife, Dr. Tara Cullis, and family in Vancouver, B.C.

7

What We Offer...

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contributors Dr. Natasha Turner, ND is one of Canada’s leading naturopathic doctors and natural health consultants. Best selling author of The Hormone Diet and The Supercharged Hormone Diet, Dr. Turner is a regular contributor to many publications from Elle Magazine to Today’s Parent. She is the founder of Clear Medicine Wellness Boutique in Toronto. www.clearmedicine.com Sherry Tompkins has owned several businesses, from the wine industry to construction. This wide range of experiences provides a unique understanding of people and what drives them . Her own “rose-coloured” glasses. Sherry is now following a life-long ambition to record life using her writing and photography. A graduate of the renown Photojournalism program at Loyalist College, Sherry lives in Belleville ON, but travels wherever her work now takes her.

Kelly McKinney is not a writer or an elite athlete. His three part series on his first and last Ironman Triathlon is cleverly divided into three installments: The Swim (published in the Spring 2012 issue of Healthy Living Now), The Bike, in this issue, and part three (Untitled at press time).

Learning through

EXPERIENCE

Our aim is not only to make the child understand, and still less to force him to memorize, but to touch his imagination as to enthuse him to his innermost core.

- Dr. Maria Montessori

Register now for September 28 Oriole Park Avenue Belleville, ON

t.613.966.7672

info@bellevillemontessori.com

8

Rose Mary Rashotte is an artist who has been sharing her photography and painting for the past five years. Images of nature and its surroundings are her inspirations.

It is her desire to share what her eye captures as a celebration of life with everyone!

Visit www.RoCreations.ca to view more of Rose Mary’s art.

Sandy Musson is a Certified Pedorthist (C.Ped), an ACE Certified Personal Trainer, and has level 1 Theory Coaching Certification. She has training as a Myofacial Release and Integration Technician, first aid, CPR, Business Management, and over 400 continuing education hours in topics such as gait, biomechanics, orthotics, posture and run coaching.

Kate Cottrell is a medical writer with a longstanding interest in complementary therapies. Over the past 20 years, she has written on a range of topics for both medical professionals and healthcare consumers, with a current focus on new developments in the treatment of autoimmune disease. Kate was pleased to work on this piece with Janet Riley, a local, practising Bowenwork® Therapist.

Darek Wierzbicki internationally acclaimed stylist, has been the recipient of countless awards in the industry, including Canadian Hairdresser of the Year and AvantGarde Artist. As an established member of the elite Matrix Global Design Team, he stages shows and seminars around the world. Darek has appeared on Oprah and is frequently featured in major publications such as Canadian Hairdresser and Salon Magazine. Studio 237, his salon in Downtown Belleville, recently placed in the top 5 for Salon & Spa Design in Canada.* www.darekw.com www.studio237.com Elaine Foley McGrath is a retired educator and former Principal at St. Paul’s Catholic Secondary School, Trenton and Boren-Sino Canadian School in China. She has always lived a healthy, active lifestyle and she has travelled extensively throughout Europe, South East Asia, and the Americas. Elaine spends her leisure time cycling, golfing, playing bridge and enjoying her grandchildren. (pictured here with Cavelle)

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Footloose and fancy free... isn’t that how Summer should be?

As the days grow longer and the sun shines brighter, we finally have time to get outside and play in the sun, run through the sand and enjoy a BBQ or two!

In this, our first Summertime issue, we sing the praises of the fabulous foot! Slip off your shoes as we take a closer look at Barefoot Running with coach Sandy Musson, share Tips for Running Injury Free from physiotherapist, Liz Grant, and embrace our love of shoes, glorious shoes on page 28.

It is our great privilege to present an interview with Ralph and Diana Neale entitled, Indoor Tanning - A Parent’s Story, as they share their personal journey alongside their daughter Kate Neale on page 16.

From Kicking the Habit to the energy of Qi Gong, our often unappreciated feet carry us far and wide. In this issue we follow Kelly McKinnney through the rolling hills of Kentucky in part 2 of his Ironman Series (pg 32). We run along with Al’s Adventures in the Ottawa Marathon (pg 30) and end our journey with Elaine Foley McGrath (pg 36) as she walks over 200 kilometres through Spain in her El Camino journey.

Kick back and relax with a mocktail or two from page 14, as you read Dr. David Suzuki’s article on 50 years of Environmentalism, or Dr Natasha Turner’s article - Are Healthy Carbs Making you Fat? Get to know your food and the farmer who grows it in part one of our Know Your Farmer series on page 12, and be inspired

by Healthy Living Now’s Art Director, Lindsey White who walked off 120 lbs! (pg 31).

Summer brings long hours of fun in the sun but no lazy days! We bring you tips to Keep the Kids Moving, skin safety and a little help for Healthy, Sexy Summer Hair!

So sit back, put your feet up, and enjoy the Summer issue of Healthy Living Now!

Back & Neck Pain Headaches, Sciatica Custom Foot Orthotics Light Therapy Sports Related Injuries

156 Bridge St E, Belleville kevindinsmore@cogeco.net

Amy & Andrea

9

this good earth

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the fundamental failure of

environmentalism

By Dr. David Suzuki

It’s the AIR we BREATHE..

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Environmentalism has failed. Over the past 50 years, environmentalists have succeeded in raising awareness, changing logging practices, stopping mega-dams and offshore drilling, and reducing greenhouse gas emissions. But we were so focused on battling opponents and seeking public support that we failed to realize these battles reflect fundamentally different ways of seeing our place in the world. And it is our deep underlying worldview that determines the way we treat our surroundings.

We have not, as a species, come to grips with the explosive events that have changed our relationship with the planet.

For most of human existence, we lived as nomadic hunter-gatherers whose impact on nature could be absorbed by the resilience of the biosphere. Even after the Agricultural Revolution 10,000 years ago, farming continued to dominate our lives.

We cared for nature. People who live close to the land understand that seasons, climate, weather, pollinating insects, and plants are critical to our well-being.

This year marks the 50th anniversary of the birth of the environmental movement. In 1962, Rachel Carson published Silent Spring, which documented the terrible, unan-

ticipated consequences of what had, until then, been considered one of science’s great inventions, DDT. Paul Mueller, who demonstrated the effects of the pesticide, was awarded the Nobel Prize in 1948. In the economic boom after the Second World War, technology held out the promise of unending innovation, progress, and prosperity. Rachel Carson pointed out that technology has costs.

Carson’s book appeared when no government had an environment department or ministry. Millions around the world were soon swept up in what we now recognize as the environmental movement. Within 10 years, the United Nations Environment Programme was created and the first global environmental conference was held in Stockholm, Sweden.

With increasing catastrophes like oil and chemical spills and nuclear accidents, as well as issues such as species extinction, ozone depletion, deforestation, acid rain, and global warming, environmentalists pressed for laws to protect air, water, farmland, and endangered species. Millions of hectares of land were protected as parks and reserves around the world.

Thirty years later, in 1992, the largest gathering of

SPRING 2012 AD PROOF SHEET ANNOUNCING THE

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Please look over your ad carefully and check for: heads of state in history met at the Earth pect of ourAddresses activities, but we failed to make– Spelling – Dates – Corrections or Alterations – Phone Number G R E AT T H I N G S C O M E I N Summit in Rio de Janeiro, Brazil. The event the point that our lives, health, and liveliApproved/Signature: was meant to signal that economic activhoods absolutely depend on the biosphere A S M A L L E R PA C K A G E ity could not proceed without consider– air, water,Date: soil, sunlight, and biodiversity.

COMBINED 37 MPG (3.7L/100KM) ing ecological consequences. But, aided Without them, we sicken and die. This Watershed Magazine will pernot be responsible for errors beyond final approval. by recessions, popped financial bubbles, spective is reflected in spiritual practices and tens of millions of dollars from corpothat understand that everything is interYour approval via email is acceptable. Please send to: jcarter@wate rations and wealthy neoconservatives to connected, as well as traditional societies support a cacophony of denial from righthat revere “Mother Earth” as the source twing pundits of all that and think tanks, matters in environmenlife.

“We have not, as a species, come to grips tal protection When came to be with the explosive events that have changed we believe portrayed as an the entire G R E AT T H I N G S C O M E I N our relationship with the planet.” impediment to world is A SMALLER PACKAGE COMBINED 37 MPG (3.7 L/100KM) economic exfilled with pansion. unlimited This emphasis of economy over envi“resources” provided for our use, we act acMEET CANADA’S FIRST – AND ONLY – ronment, and indeed, the separation of cordingly. This “anthropocentric” view enPREMIUM SUBCOMPACT** HYBRID. the two, comes as humanity is undergovisions the world revolving around us. So ing dramatic changes. During the 20th we create departments of forests, fisheries PRIUS C IS A BOLD NEW COMBINATION OF STYLE, century, our numbers increased fourfold and oceans, and environment whose minSPACIOUSNESS, FUN-TO-DRIVE PERFORMANCE, to six billion (now up to seven billion), we isters are less concerned with the health THE HIGHEST RATED FUEL-EFFICIENCY OF ANY moved from rural areas to cities, developed and well-being of forests, fish, oceans, or VEHICLE WITHOUT A PLUG, AND A PREMIUM virtually all of the technology we take for the environment than with resources and LIST OF STANDARD FEATURES, ALL AT A VERY granted today, and our consumptive apthe economies that depend on them.

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With the popularity of the locavore movement, shopping at your local farmer’s market has never been more trendy (or delicious!) and it boasts the added feel good benefit of putting dollars back into the local economy. In this region, our market scene is bountiful with a cornucopia of choices. In the first of a two part feature, Healthy Living Now makes friends with some of the local farmers at your nearby markets!

stirling farmer’s market NEW LOCATION: 98 East Front Street When: every Saturday morning, 8 am – 1pm, May to October Featured Vendor: Donna Russett of Russett Farms How long farming: began with a dairy farm in 1959 How many years coming to Stirling Market: 7 What do you sell: government inspected grain fed beef, apples in season, preserves and baking All in the family: Donna’s son and daughter in law help with the operations and run a second Russett stand at the Campbellford Market each week Also found at the Stirling Market: Seasonal produce, handmade arts and crafts, restored antiques and more.

belleville farmer’s market Location: Market Square beside City Hall When: every Tuesday, Thursday and Saturday, all day, year round Featured Vendor: Sharon Kleinsteuber of Kleinsteuber Farms How long farming: the Kleinsteuber family has been farming since 1912, and currently owns a farm in West Lake, PEC. How many years coming to Belleville Market: Sharon can remember helping at the market as a child in the early 1970’s.

What do you sell: Everything as the seasons progress - cut flowers, hanging baskets, perennials, herbs plus a wealth of fresh fruits and vegetables, including 3 kinds of corn.

All in the family: “We’re fourth generation farmers - four generations of my family have sold their produce at the Belleville Farmers’ Market” Also found at the Belleville Market: honey, baked goods, ethnic foods, fair trade coffee, maple syrup, fresh pressed cider, organic meats, emu, hemp products, art, crafts and more.

Prince Edward County Market Stands Location: Market stands abound throughout PEC during the growing season When: Many start as early as May 24th and run through until October Featured Vendor: Lori Asselstine & Lorraine Schmid of Thyme Again Gardens How long farming: 15 years, certified organic since 2001 What do you sell: Certified organtic fruits, vegatables, seeds, organic meat, and more Stand Location: Their Market Stand is located on Smokes Pt Rd just off Hwy 33, adjacent to their diverse 115-acre certified organic farm in Carrying Place.

The Market stand boasts heritage tomatoes, peppers, beans, cucumbers, oriental greens, and many other unique vegetables picked daily. Thyme Again also participates in the Community Shared Agriculture Program. For more details on this thriving family farm, visit www.thymeagain.com.

Front Street Farmer’s Market

in Trenton lo·ca·vore

[loh-kuh-vohr], noun a locavore is a person interested in eating food that is locally produced, not moved long distances to market

Location: 97 Front Street, across the road from the Trenton Post Office in the municipal parking lot When: every Saturday morning, 7 am – 2 pm, April to November Featured Vendor: Bea Heissler and Dan Navrot of Natural Themes Farms How long farming: Bea began farming at 7 years of age!

How many years coming to Front Street Market: 4 What do you sell: an abundance of organic field fresh produce as it comes into season (herbs, lettuces, onions etc) and native plants for naturalization More to see: Bea and Dan have a greenhouse at their Frankford area farm and can help with your natural garden. For more info, visit www. navheifarms.com Also found at the Front Street Market in Quinte West: Baked goods, preserves, crafts, bat and birdhouses, jewellery and more.

Visit our

FARM MARKET 7 days a week 9am to 5 pm

613-962-3751

1633 Cty Rd 3 (RedneRsville Rd) RR#1 CaRRying PlaCe

Come home to the farm...

PICK YOUR OWN Peas, beans, strawberries, raspberries, tomatoes, herbs and more in season!

Join us on Facebook or visit www.campbellsorchards.com for latest events & crops

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nutrition

City of Belleville ReCReation, CultuRe and Community SeRviCeS depaRtment

SUMMER DAY CAMP PROGRAMS

Summer Extravaganza General Day Camp Program Variety of Fun Weekly Themes Sports, Games, Crafts and Activities

try Relatively inexpensive, low in fat and chock full of vitamins and minerals, white fish is an excellent addition to a balanced diet. In fact, heath experts recommend 2 portions of fish per week. Pacific halibut, haddock, tilapia and red snapper are just a few of the many varieties available and white fish can be prepared in many ways: baked, poached, fried or grilled.

The benefits: • •

Weekly Off-Site Day Trips - Swimming Monday - Friday 8:00 am - 5:00 pm (extra hours available)

Ages 3 - 6 / 7 - 10 / 11 - 13 $125 per child / per week

•

low fat, high in protein rich in Vitamin B and selenium, which promote cell and skin health, improve metabolism, immune system, and thyroid health source of iodine which is supports a healthy thyroid and can lead to im-

proved fetal development, weight control and prevention of depression Shopping Tips: • • • • •

the fresher the better – if possible, purchase it the same day you plan to cook it when choosing fillets, be sure the flesh is moist and firm with a translucent sheen avoid flesh that is dried or gaping whole fish should have bright eyes and shiny skin To know you are choosing eco-sensitive, ocean friendly seafood, visit www. seachoice.org for a list of the best choices for you and the planet!

Specialty Day Camp Programs Certified Youth Youth Leadership Development Girls On the Go Art Ventures Extreme Escape Skateboard Camp Outdoor Adventure Stars Of The Stage Wacky Water Sports Wide Range of Sports, Games, Crafts and Activities - Weekly Off-Site, Theme Related Day Trips - Experienced Staff Monday - Friday 8:00 am - 5:00 pm (extra hours available for some camps)

Ages 7 - 14 $125 - $135 per child / per week

For more information or to register, please call the Recreation, Culture and Community Services Department at 613-966-4632 or visit us at www.city.belleville.on.ca

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Grilled White Fish Dinner Packets

(serves 6) • 6 large pieces of aluminum foil lined with parchment paper In each packet layer the following...

• 1 firm white fish fillet (Haddock, Halibut, Red Snapper, Basa etc) • 1 chopped green onion or shallot • a few slices of yellow, green, and red peppers • yellow & green zuchinni, thickly sliced • fresh asparagus, yellow & green beans or snap peas Optional: add a few shrimp or scallops To make Sauce, blend the following ingredients and drizzle lightly over each fish and vegetable

packet...

• 2/3 cup of extra Virgin Olive Oil • 1/3 cup of fresh lemon juice • Pinch of each to taste: fresh dill, tarragon, basil, salt pepper Fold foil together into a little envelope and tightly wrap edges to seal. Packets can be made ahead and refridgerated until cooking time.

BBQ at about 400 for 15 to 20 minutes.

Your whole meal is in the envelope! Enjoy!

Serving Tips: A salad with fresh summer greens and a light vinaigrette makes a great side for this dish and you can top off the meal with delicious grilled peaches and frozen yogurt!

Sweet The long, hot days of summer are ripe for gathering friends and family together to celebrate Canada’s all too short party season. But when company at the cottage and long days on the deck become the norm, we are often presented with too many tempting opportunities to dine with wine or have a few brew at the BBQ.

Summer Mocktails

To help you and your guests moderate your alcohol intake this summer, make a splash with these refreshing, nonalcoholic alternatives. Now you can enjoy the summer evenings with no drowsiness, no hangover the next day and no embarrassing stories if you go too far! Flavourful food for thought... go ahead and indulge!

Mock Champagne

Arnold Palmer

For fun or fancy, this elegant favourite will satisfy the rich relatives and tickle the kids noses! The ice ring will look impressive in your Gramma’s punch bowl.

Handsomely served on ice in a highball, this beverage goes down easy after a day on the links with your golfing friends.

Ingredients Lemon lime soda (Sprite or 7Up) (two 2 litre bottles) Pineapple Juice (1 large can) White Grape Juice, (1 large bottle) In a large punch bowl, combine chilled juices and one of the bottles of soda.

To make the ice ring: Half fill a bundt cake pan with soda and freeze until partially frozen. Add berries, fruit slices or edible flowers.

Top with remaining soda and freeze until solid. Place in punch bowl just before serving.

TIP: Chill the soda and juice ahead of time to make your ice ring last longer!

Summer Breeze Fruity fun in a glass! Switch up the fruit juice flavours to add a flavouful twist!

Ingredients Perrier (1 large bottle) Limeade (1 can of frozen concentrate mix) Cranberry Juice (1 large bottle) Blend and add ice. This can be presented in a tall pitcher or by the glass, garnished with a slice of lime and a few frozen raspberries... yum!

TIP: If you are cutting back on sugar, save 1/2 the limeade for the second batch and use 100% juice.

Fruit drinks can have lots of added sugar!

Ingredients 5 cups water

Hastings and Prince edward BrancH

Providing ServiceS for our communitieS Housing for Homeless & risk of Homelessness for individuals and families anger management for men and Women Wellness support group depression support return to Work Counselling and support

1/2 cup white sugar 3 orange pekoe tea bags (or your favourite tea)

Hoarding support

1 (12 ounce) can frozen lemonade concentrate

support groups for family members

5 cups water Mix 5 cups water and sugar in a saucepan, bring to a boil, then remove from heat and add the tea bags. Allow tea to steep.

Visit our website and register to cycle in the ride for Mental health fundraiser this fall!

Add the lemonade concentrate and remaining water to a large pitcher.

Discard the teabags and blend tea and lemonade.

Stir, chill and serve!

TIP: Or use store bought ice tea and lemonade to keep things extra simple!

199 Front St, Belleville on 613-969-8874 viSit uS online at www.haStingS-cmha.org

15

Indoor Tanning: A Parent’s Story As parents there are countless opportunities for worry and fret.

It begins with school bullies, and works toward the allure of smoking, the peer pressure to have sex, the dangers of alcohol and drugs and the misuse of a car.

However, how many parents would add indoor tanning to that list of possible woes?

For parents, Diana and Ralph Neale of Belleville it not only became one more worry to add to the list, but indeed the most threatening of them all.

In June, 2011, their daughter, Kate was diagnosed with malignant melanoma. She was only 21.

Melanoma is the least common, but most serious form of skin cancer since it can spread in the body. It is now the seventh most frequent cancer in Canada, and it is one of a handful of cancers where the incidence in Canadians continues to increase. Melanoma is most common on the backs of men and on the legs of women, although it can appear anywhere on the skin, including the head and feet.

Diana, who is a nurse, said that Kate, with her blond hair, blue eyes and freckles, is so fair that she could never sit outside in the sun without burning.

“I remember sitting outside in the sun one May day and Kate had jeans on, with rips in them. That night she said, ‘look at my leg,’ and it had blistered where the rips were.” She was so sensitive to the sun she just couldn’t sit out without burning, so she didn’t.

“When she turned 16, that was the time that they were touting that if you went indoor tanning, you could get a base and you wouldn’t burn and she said, ‘I want to try it.’ So that is how it started.” She wanted a tan, and at the time it was promoted that getting a base tan was safer for you – that it prevented cancer.

But soon Kate’s tanning turned from 10 tans before vacationing to every week. By 18 she was working at the tanning salon and tanning up to 16 times a month. Her mother notes, “We weren’t aware of the inherent dangers of tanning beds at that time but we were concerned that with Kate’s fair skin that tanning was not good for anyone so fair. We were also concerned that she said she needed to look tanned to work at the salon. Kate was convincing, that based on the seminars and training she had that it was very safe, safer then the sun.”

By the time she was 21, she was at the dermatologist’s office hearing these words,

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By sherry tompkins

Kate Neale shows her scar from the removal of malignant melanoma.

”Unfortunately, it came back as melanoma.”

Up to 70% of all melanomas are first identified by the patient themselves or close family member, and this was the case with Kate and her mother.

“Kate had a mole that didn’t look quite right that she pointed out to me in January of 2011. It was on her stomach. I advised her that it needed to be checked. She had it checked and was told to keep an eye on it. In April I had another look at it and it had changed. At that time I felt it needed to be checked by a dermatologist which in turn led to her diagnosis of melanoma.”

As difficult as that was to hear, Kate was fortunate enough to have caught it in the first stage and it was removed without further complications. However, the lives of an entire family were changed forever. “We were obviously shocked with the diagnosis and of course feared the worst. Kate was beyond devasted as she felt that indoor tanning actually prevented skin cancer so that was never on her radar. That was the beginning of more testing and surgery and now a life long worry and vigilence in watching for any changes on her skin.”

Both Kate and Diana are always on guard, examining each and every spot that either exists or appears. “Kate will say, “this one’s changed.” And I’ll say, OK we’re just going to have to take them off. What’s the point, we can watch for it to change further, but basically any changes in moles or new ones need to be checked and most likely removed.”

Kate’s parents, Diana and Ralph Neale.

Due to her extensive tanning and the damage done to her skin, she is at an increased risk of reoccurrence. She will be self monitoring as well as every 6 months she will be examined by a dermatologist.

When asked how they would give this message to the other parents of teens who wanted to tan, Diana replies first, “It’s hard to tell people what to do but the rays emitted by tanning beds are carcinogens so no different then smoking. So what would you tell your kids if they were going to start smoking? It’s hard as parents with teenagers. They hear the stuff they want to hear . I think you have to look at it like, it’s a carcinogen, it’s bad for you. I wish we had

known how dangerous indoor tanning was before Kate started.”

Ralph also weighs in, “It’s peer pressure too, that’s hard to fight. Teenage girls in high school and you get one or two girls that are all tanned up and the others all want that... looks are everything at that age.”

Although not an experience that she would have wished for, Kate has seized the opportunity to use this experience in a positive way.

Kate has become associated with the Canadian Cancer Society, the Canadian Melanoma Foundation, and New Democratic MPP France Gélinas who has put forth a private member’s bill that would raise the legal tanning age to 18 across Canada.

Kate has become the face of the fight against indoor tanning. She has received much media attention, having been on CTV, CBC and in most major newspapers across Ontario. Kate has also been to Queen’s Park to support the bill.

“It was very overwhelming,” said Diana of their day at Queen’s Park, “we had no idea of how that day was going to go.” and the support and attention that Kate ended up bringing to the cause.

“The whole thing has really gotten bigger than you would have ever anticipated,” said Ralph, of all the media attention.

“I think she’s used it as a tool to get the word out to others,” said Ralph, who is obviously a very proud father. “I think she’s making the best of it, she’s done it the right way.”

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17

SUMMER Sun Safety

connect to your energy with

qigong

By Kate Cottrell, BA

When the sun is shining, no one wants to be cooped up indoors. With a little pre-planning and by following these sun safety tips*, you and your family can be active outdoors and keep your skin safe.

Choose the right times! During the middle of the day the sun’s rays are strongest and burns occur faster. Plan your activities before 11 am or after 4pm whenever possible.

Cover up! If you know you will be outside for much of the day, take clothing to cover up with. Wear clothing made with a tight weave to cover as much of your skin as possible.

Seek shade or create your own in the peak sun hours and remember skin still burns in the water.

Use Sunscreen properly. That means apply a broad based sunscreen - one that protects against UVA and UVB rays, with an SPF of 15 or higher. Apply 30 minutes before you head outside, reapply often, don’t forget your nose, ears, and wear an SPF lip balm too!

Wear a wide brimmed hat or a ball cap and du-rag to cover your neck and and wear sunglasses with UVA and UVB protection to protect your eyes.

Avoid Tanning. Tanning beds and sun lamps are not safe alternatives. Just like the sun, prolonged exposure to ultraviolet radiation from indoor tanning beds can increase the risk of skin cancer.

Know your skin and check it regularly. It is important to be familiar with your skin. Most skin cancers can be cured if caught early enough. Know the location and appearance of birthmarks and moles. If you detect or suspect any changes have your doctor take a look. * Tips courtesy of The Canadian Cancer Society and the Canadian Dermatology Association For more details visit their websites at www.cancer.ca , www.dermatology.ca.

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Where do you get your energy?

If you’re looking to tap into an energetic life force, you may find what you seek through Qigong – the oldest therapeutic modality in Traditional Chinese Medicine.

That energy – Qi (pronounced chi) – is around and within each one of us. Qi flows through our bodies along meridians, many of which may be accessed through our feet.

Qigong uses breath, posture and meditation to cultivate Qi. The goal of Qigong practice is to keep Qi (energy) flowing freely through all the organs and meridians of the body, and to replace any stale or stuck qi (which can be associated with illness) with fresh qi.

Qigong exercises often involve gathering energy from Nature, the Heavens, and the Earth.

The feet and hands are considered gates through which Qi enters and leaves the body. Qigong is ideally practiced barefoot or in soft soled shoes to help us connect with the earth.

Try a Qigong meditation: Feel your feet touching the earth.

Visualize opening the centre of the soles of your feet just below the horizontal arch and sending roots deep into the earth.

Imagine drawing the earth’s energy up through your roots and in through those gates on each foot, and with intention, let this energy fill your body.

Both calming and energizing, Qigong can help relieve stress and prevent disease. Classes focus on promoting general health, fitness and relaxation.

Qigong treatment focuses on assessing and addressing an individual’s specific needs, and includes a Qigong exercise prescription for self-care.

Want to learn more? Arlene Wilkinson, RMT, MMQ (China) offers weekly classes and intensive training in Qigong, as well as Medical Qigong treatments, to a growing number of people in the Quinte area. She is available to travel to your community!

Arlene Wilkinson, RMT, MMQ (China) - www.medical-qigong.ca

by Dr. Jen Webster, MD

ask dr. jen

Dr. Jennifer Webster, MD is a family practitioner in Belleville, ON and a professor in the Queen’s Family Medicine program.

Dr. Webster lives a healthy, active lifestyle together with her husband Robert and her two children.

Dear Dr. Jen - I’ve suddenly got nasty spider veins on my legs - will these turn into painful varicose veins in the future? Is there anything I do to stop this?

Spider veins are tiny webs of veins that may or may not be painful, typically on the thighs, calves, and ankles. They may appear at any point in your life, and don’t necessarily mean an increased risk of developing larger, more painful varicose veins. Often spider veins are more of a cosmetic concern, as they tend to occur on areas of your legs that are often exposed. They can be treated with laser therapy if they are truly bothersome.

Varicose veins are the bumpy, noticeable veins that often can be painful. Veins have tiny valves in them to help pump blood back to the heart, and varicose veins are a result of a leaky valve. These are often hereditary, or may develop after prolonged standing, weight gain, or many other reasons. These veins can, over time, leak fluid into your calves and cause problems with swelling.

There are many ways to treat varicose veins now, including injections, laser therapy, and surgery.

An easier way to manage spider veins and varicose veins would be to get regular physical activity such as walking, running, biking,

swimming, or dancing, which will all move the muscles in your calves to help your veins work properly. For those who are bothered by painful veins, or have to stand for hours as part of a job, compression stockings may be of benefit. Most large drugstores now sell compression stockings (knee-high, thighhigh, and full-on pantyhose!). Aim to start at the lowest amount of compression (1520mmHg) and wear them during the day.

They won’t make spider veins or varicose veins disappear, but your legs will feel better.

I have been applying sunscreen to my kids forever...and I’m not sure which is worse - the Sun exposure or the chemicals in the sun screen?

Good job with persisting - getting sunscreen on kids is no easy task! Most sunscreens meant for children are made with your concerns in mind. Children’s sunblocks often rely on zinc oxide as a main ingredient (think: the white paste that lifeguards in the movies have on their noses), which is also a common ingredient in diaper cream!

It forms a barrier to the sun’s rays on your child’s skin, and often is sweated off or can be washed off at the end of the day.

Any child older than six months should wear a sunscreen with a least 30 SPF whenever out in the sun. Most good sunscreens for kids should have protection against both UVA and UVB rays. The bottle should be labelled, but if in doubt, choose one that has the Canadian Dermatology Association logo

on it.

Another options to practice safe-sun with kids is to avoid sun exposure between the hours of 11am-4pm, wear a broad-brimmed sunhat, protective clothing, and sunglasses (which also protect little eyes from damaging UVA/UVB rays). There are also many SPFrated clothes for kids, including swimsuits with sleeves and legs.

But no matter what sunscreen you choose for your child, remember to re-apply it: every 2-3 hours, and after swimming!

I know we need the Sun for vitamin D, but how much sun exposure is acceptable?

It actually takes very little - just 20 minutes!

However, you need to have your arms and most of your legs exposed (as if you were wearing a T-shirt and shorts), and no sunscreen on. Since sunny, short-wearing days simply aren’t that frequent here in Canada, the current thinking is to recommend a Vitamin D supplement for most people, 400IU daily. Most Canadians simply don’t have the opportunity to expose that much skin for that long EVERY day (it has to rain sometime!). It is also important to note that tanning beds are not a safe source of Vitamin D, and I would actually recommend against them. *Disclaimer: This information is not intended to be taken as medical advice. Please see your own practitioner to obtain advice specific to you.

19

Are Healthy Carbs Making You Fat?

by Dr. natasha turner, ND

Eating ‘good’ carbs, such as quinoa, lentils or sweet potatoes, sounds like what you should be doing, right? But what if I told you even healthy carbs like those can cause a blood sugar spike and insulin surge in some people? In fact, instead of making you feel full and satisfied, those carbs might push your appetite buttons, making you eat more. Your body might even interpret them the same way it would a big bowl of chocolate ice cream. No wonder it’s so hard to lose weight!

In this case, there’s no difference between ‘good’ and ‘bad’ carbohydrates. What matters is sensitivity.

What is carb sensitivity?

If you’re sensitive to carbs, your cells are resistant to insulin, which can make your overall insulin levels increase. This is a double whammy for your waistline, since insulin is the only hormone that instructs your body to store energy as fat and also blocks your ability to burn fat effectively. If you’re worried you might be carb sensitive, here’s a quick self-test: Pinch your waist. If you can grab a lot of excess fat, you probably have some level of insulin resistance, which means you’re likely prone to carb sensitivity.

Your metabolism, hormone production and long-term health may all be affected as a result. And despite the temptation to slash calories in general, the right solution lies in altering the type and amount of carbs you eat. Here are three steps to curbings your

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cravings, controlling your appetite and banishing belly fat: 1. Test your sensitivity levels.

Start by eating more lean protein and healthy fat, and cut back on starchy stuff.

Avoid bread, pasta, rice, grains, oatmeal, potatoes, beans, carrots and squash for a week. Instead choose leafy greens, broccoli and fruit. The next week, introduce one serving of starchy vegetables like edamame or carrots. At the end of the week, assess your weight, cravings, appetite and energy. If you don’t experience any digestion or vitality issues, reintroduce legumes and grains the next week. Keep a journal and make notes about how foods make you feel. During this process, pay special attention to foods that trigger cravings, bloating or mood swings — and consider eliminating them altogether.

2. Balance out your appetite, hormones and stress levels.

Here are four supplements that will help: Relora: This natural herbal blend reduces cortisol (which can lead to cravings) and raises DHEA, a hormone that contributes to collagen production and usually declines with age. Take two 250-mg capsules at bedtime and one when you wake up.

Magnesium: This mineral reduces blood pressure, decreases cravings, relieves PMS tension, aids insulin sensitivity and helps you relax. Look for the glycinate or citrate form, which is most easily absorbed by the

body.

Omega-3 fish oils: When we eat fish oils, our cell membranes become more receptive to insulin. And the more insulin receptors we have on our cells, the lower our insulin levels.

Vitamin D: It can lower insulin, improve serotonin, boost the immune system, control appetite and even improve fat-loss efforts. A study of New Zealand women published in the British Journal of Nutrition showed women who were given a daily dose of 4,000 IU of vitamin D3 showed improvements in their insulin resistance after six months of supplementation. I recommend 3,000 IU daily with breakfast for best results.

3. Add the right exercise.

Do 30 minutes of high-intensity resistance training three times a week. The wonderful thing about muscle is that it burns the sugar from our diets and the sugar naturally produced by our livers. The result? Fewer cravings and a slimmer waistline. A study in Archives of Physical Medicine and Rehabilitation compared a four-month strengthtraining program with aerobic training in subjects with type 2 diabetes. The results showed strength training led to an improvement in blood sugar levels and insulin sensitivity. Weight loss was similar in both groups; however, the participants in the weight room lost more than 9 percent of their body fat, while their counterparts on the treadmill lost an average of just 3 percent.

Belleville General

Hospital Foundation Proudly supporting

All the equipment used to provide the care you receive at BGH was paid for by donors.

Better equipment for better care at BGH

If you would like to help provide better health care, make a donation at

Belleville General Hospital Foundation 613-969-7400 ext 2528

www.bghf.ca

~STRONG BODY~STRONG MIND~ mood. Longer term, as your Life can be hard. Everyone faces body becomes stronger, your challenges and adversity when confidence builds and your mind bad things happen that are begets clearer. You regain your yond their control. But how you authentic self. You can choose choose to deal with it is 100% up to take your past experiences to you! Don’t let that black cloud and be wiser, bring you more aware down. When and make betlife gets tough “A strong body makes ter choices. and stressthe mind strong” Building a ful, focus on strong mind getting your Thomas Jefferson, of positivity body stronger Keys to a Healthy Life, 1785 and a positive and healthier. sense of self The benefits worth isn’t are immedieasy but you are worth it. When ate: exercise sends increased oxyyou believe that you are a person gen to the brain and prompts the of value, you can quiet the negabrain to send messages throughtive noises around you. out the body that can provide uplifting feelings and enhance

Follow Andrea

@ SoulSistaAndy for inspiring tweets for real life

21

book review

Grail Springs Holistic Detox

For Mind, Body & Spirit book by Madeleine Marentette review by Karen Williamson

613-962-3399 51 Adam Street Belleville, ON

613-392-2866 31 Quinte Street Unit 2 & 4 Trenton, ON

CALL FOR YOUR APPOINTMENT TODAY Valid only at certified Curves Complete locations. See club for details. Some restrictions apply. Free trial offer is good for one week. Not redeemable for cash. © 2012 Curves International, Inc.

Why detox? In their purest form, our bodies are intricately and efficiently designed to protect us from everyday toxins with our own built-in filter systems in the colon, kidney, liver, lungs, lymphs and skin.

Unfortunately in today’s world, toxic substances come at us from all directions: the air we breathe, the food we eat, the water we drink, the cleaning products we use, and as a result, our bodies have a hard time keeping up.

Toxins build up in the body faster than they can be removed, contributing to premature aging and chronic conditions.

Grail Springs Holistic Detox is a guide to achieving a healthy and balanced life, integrating body, mind and soul. It outlines, in simple achievable steps, the best way to assist your body’s natural self-cleaning system.

The key is the ‘whole person’ approach with a focus on changing diet, periodic cleansing, and personal reflection.

Unlike many wellness how-to volumes, this book is a surprisingly good read, infused with the author’s lust for life. Through her own personal journey to wholeness and healing, Madeleine Marentette shares her unique perspective on health and promotes understanding through practical application. The message is consistent, positive, and motivational without preaching. Madeleine emphasizes the importance of pH balance

...to guide you on your personal quest for wellness and the acid/alkaline approach to diet and she explains it with a simplicity that makes it obvious.

Before beginning a detox program, the reader is cautioned to enlist the support of a naturally-minded health care professional and also the endorsement of his or her household – wise advice! The book is full of practical tips like these to help ensure success including simple solutions to eliminating some of the most acidic foods in our diets, for example, replacing white sugar with maple syrup and white table salt with pink himalayan salt.

The book is also a visual treat with lush photographs and elegant design, featuring easy to interpret diagrams and charts, helpful quick reference shopping guides, graphs, recipes and prose to live by.

Whether you are looking to kick-start your own quest for good health or you want to enhance your established wellness values, Grail Springs Holistic Detox For Mind Body & Spirit is a gorgeous and inspiring addition to your library!

Madeleine Marentette, Canada’s “Queen of Detox,” operates Grail Springs, a luxurious wellness centre in Bancroft, Ontario, where she shares her secrets to living a healthy, vibrant, and brilliant life with hundreds of guests every year through diet, exercise, and reflection.

22

HometownHeart

Celebrating those who make a difference in our local and global communities!

Suzanne Terpstra Never, never, never give up. So said Winston Churchill and Suzanne Terpstra has adopted this motto in her quest to help save lives from cancer. This June, Terpstra will take part in The Enbridge Ride to Conquer Cancer, a daunting cycling journey which follows a 260 km route from Toronto to Niagara Falls. The ride benefits The Princess Margaret Hospital, one of the top 5 cancer research centres in the world. “I’m embarking on this challenge to fight a devastating disease, to celebrate the lives of people who have battled cancer, and to remember loved ones lost.” To further her fundraising efforts, Terpstra hand crafts and sells leather “FU Cancer” bracelets. To learn more or to support Suzanne in her noble pilgrimage, visit: www.conquercancer.ca/goto/suzanne.terpstra2012

Abbey Emdin

Todd Smith, MPP Prince Edward - Hastings

Constituency Office Unit #3, 81 Millennium Parkway P.O. Box 575 Belleville, Ontario K8N 5B2 T: 613.962.1144 F: 613.969.6381

Abbey Emdin is living proof that we all have the power to affect global change. Just two years ago, West Lake’s “Worm Girl” co-founded World Without Worms with her sister Fiona Emdin, and friend Laura Hallsworth. This student-led initiative raises awareness and funds for sustainable schoolbased deworming programs in developing countries. Parasitic worms contribute to the deaths of over 3.9 million children yearly. The good news is that the problem has an inexpensive treatment – at less than 50 cents per child for medication, deworming is one of the most cost-effective ways to eradicate poverty and hunger. To date, the initiative has raised more than $16,000. Further plans are underway to roll out the school-based fundraising formula across the country. “We dream of expanding until we have a chapter in every school in Canada,” says Abbey. To support this cause and learn more visit www.worldwithoutworms.com

Stirling Hockeyville Committee

and the legacy of Barry Wilson

In May 2011, the people of Stirling-Rawdon were devastated by the sudden death of arena manager and outstanding citizen Barry Wilson. Barry took great pride in his rink and his community and he had big plans for the future. By now, we have all heard the story of how Barry’s beloved community showed more hockey heart than any other and was crowned the winner of Kraft Hockeyville 2012. Through the enormous efforts of a legion of volunteers led by Chair Cindy Brandt, the little village brought out a record number of votes reaching almost 4 million. The committee has also raised an additional $80,000 in funds to add to the $100,000 Kraft prize. All this cash will go right back into the recreation facilities and programs offered at the arena in Stirling. Barry would have approved.

A not for profit organization helping families affected by autism.

With a little help... ...there’s always hope.

Donate or inquire at info@adamshope.org www.adamshope.org

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With as little as two hours a week at Scholars Education Centre!

1. LET’S DANCE! No special equipment required, just plug in an ipod or do things old school with that blaster in the basement and... rock out! Inside or out, you can boogie anywhere! And yes, the boys can get down, too, with robot rhythms and ninja moves. Let each family member pick a favourite song and take a turn teaching mom and dad a cool move. Before you know it, you’ve been moving your body for 20 or 30 minutes and really having fun!

2. GEOCACHING: it just might get your gamers off the couch! Great for gadget lovers, geocaching is a GPS outdoor treasure hunt where players find coordinates online at www.geocaching.com and then seek out hidden caches, usually small weather proof containers stashing trinkets and a logbook.

There are hundreds of caches hidden in neighbourhoods, parks and trails in our region and millions worldwide so it’s a hobby you can take on vacation with you!

3. SEE SPOT RUN! Just like your kids, your dog needs exercise everyday and provides incentive to get everyone out the door. To keep things fresh, change up your route.

Don’t have a dog? Offer to walk your neighbour’s pet or volunteer at your local humane society. If pets aren’t your thing, then just walk. Take the gang to the boardwalk in Wellington or the nature trail at Presqu’ile or Vanderwater Park. Stroll through one of Quinte’s beautiful village downtown districts. Let your feet help you discover someplace new!

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4. VISIT THE DOLLAR STORE: a very small investment in hula hoops, skipping ropes, beach balls, bubble wands and sand toys can turn a dull day into a personal fun fair or mini Olympics. Use your imagination to set up stations of active games like a hula contest, keep the ball in the air or a skipping jump off. Or just keep it simple – see who can jump five times in a row, ten times, high, low, fast, slow…. When everyone’s worked up a good sweat, take a run through the sprinkler to cool down!

5. TALK ABOUT IT: As adults, we all know why it’s important to cut down on screen time and increase physical activity but we don’t always share that knowledge with our kids. Don’t just say “Turn that thing off!” Tell them it’s ok to create on Minecraft, connect on Xbox, and play on the Wii sometimes but whole people need lots of variety and you love them enough to make them move.

THEN tell them to turn it off. They may still grumble, but maybe now they’ll understand and know you’re right!

Health Canada recommends 60 minutes of exercise daily. For more ways to get active in your community, check out the Ignite! Program at your local health unit (locally at www.hpechu.on.ca).

Keeping the kids moving through the day will help them sleep better too!

Take time out this summer for learning!

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Kicking The Habit Habit is a cable; we weave a thread each day, and at last we cannot break it. - Horace This statement is true, whether we deem a habit good or bad. The behaviour gets reinforced over time making it challenging to change. Can you even imagine going to work without brushing your teeth? Small children do it all the time, because the habit is not so deeply entrenched.

When you have decided it’s time to kick a bad habit, there are several steps that can help ensure your success...

• Become aware that your habit is fulfilling a need. Do you have that cigarette to take a

break? The glass of wine to unwind from the day? Common triggers are boredom, anxiety, stress and depression. Willpower alone rarely works because your needs don’t change.

• Research and experiment with other ways to meet your needs that are more in line with your new, healthier mindset. A hot bath to soothe stress, 5 minutes of meditation to provide you with a small break; picking up a hobby to avoid being bored.

• Substitute your old habit with a new one that provides the same benefit. Keep a journal to track your progress and see what is

’s Keeping our youth usy Hands and Mind B for this Summer!

Summer Rock Camp

by Marcia mcquaid

working for you. Remember, it will take time for this new habit to form. Just as it did for the old one.

• Reinforce and celebrate positive changes with supportive people, online support, literature, affirmations and rewards.

• Be Patient. It took time to develop this habit and it will take time to develop your new ones. Every day that you weave that thread into your cable, your new habit becomes stronger!

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Healthy, Sexy Summer Hair Now that the rainy days of spring are behind us, we need to think about protecting our hair from the drying effects of too much sunshine. We don’t think twice about applying sunscreen to protect our skin, so the next logical step is to care for our hair by using suitable products. They are the key line of defence against the summer environment of sun, wind, and water: just remember product, product, product.

Keeping in mind that the texture and strength of everyone’s hair is different, you might wish to consult your salon for an individualized treatment plan that addresses your particular hair issues. In the summer months, everyone should double up on moisturizers by following a loyal regimen of moisturizing shampoo and deep conditioner. Meanwhile, increase the mask treatments at home to once or twice a week and indulge in an occasional deeper treatment at the salon. This will ensure hydration and

By appointment only 613-966-1349 www.studio237.com www.darekw.com 26

Matrix Dual Voltage Collection 2012-Daytime Casual : hair by Darek

by Darek Wierzbicki

result in soft, silky, manageable hair.

My advice for blondes who want to avoid those unwanted brassy tones is to eliminate them with a quick, inexpensive, special shampoo and toner service at the salon.

Highlights and specific treatments can reduce fading and subdue the unattractive yellow tones that occur due to chlorine from pools or mineral build-up from lakes.

With a little help you can enjoy summer activities AND look your best!

Redheads are the most difficult to maintain in the summer. We recommend softening those reds with lovely, warm highlights.

It creates a nice change for the summer and is much easier to maintain than a solid, monochromatic red.

Of course, it’s also wise to wear a hat or head scarf whenever possible, whether you’re on the tennis court, the golf course, in the garden or at the cottage, to protect your healthy, sexy, summer hair!

Sandal Ready Feet

for Summer

By ALICIA BRUNTON

Pamper your toes with some rest and relaxation and get them looking sandal ready for summer! Here is a fabulous and natural foot soak recipe that will energize those tired feet and have them feeling and looking beautiful.

Energizing Citrus Soak 3 Oranges (cut into round slices) 2 Grapefruits (cut into round slices) 1 Tbsp Epsom Salts 4 Peppermint Tea Bags Fill a foot bath or large bowl with water as hot as you can handle it! Add ingredients above to the water. Place a towel over the foot basin while your feet are submerged in the soak. This will help maintain the temperature of the water and get the full benefit of the fruit soak!

Soak time: 15 minutes

After you have soaked your feet, pat them dry. Then use your favourite peppermint lotion and massage your feet.

Spend time on the heels and balls of your feet because we tend to use those more during the day. Give yourself 10 minutes on each foot.

Benefits: • Citrus helps energize and also acts as a natural detox for the body for balance.

• Grapefruit is a great antioxidant • Peppermint helps cool and energize tired and achy muscles • Epsom salts help cleanse, reduce inflammation and helps to heal any infections.

• Peppermint Lotion great to add moisture and also energizes your feet!

Alicia Brunton is a professional beauty specialist. She is a graduate from Loyalist College, Business Administration and Esthetician & Spa Management. Known as “The Beauty Geek”, she blogs regularly about beauty, skin care and natural choice for your skin and the environment. Visit www.thebeauty-geek.blogspot.com to check out the latest beauty tips and tricks.

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Miss

fashion focus

215 Front Street Belleville, ON

Priss

Shoes

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Accessories with Attitude!

What does your shoe closet look like? Does it resemble Imelda’s?

If not - well this might be the season to stock up! Fans of the former, New York based TV series; ‘Sex in the City’ may share main character, Carrie Bradshaw’s love of deliciously expensive and extravagant shoes. I certainly do! Now, I don’t have any Manolos or Louboutins yet, but I love that main stream and boutique retailers now carry styles that ‘look the look’ or should I say, ‘walk the walk’ without having to break the bank! Spring/Summer 2012 features trends like pointed toe and metallic toe shoes...I’m thinking Samantha!

’Jessica’ Strappy Sandal, $19.97, Sears

Lindsay Phillips flats with changeable snaps, $85 ZAZU Boutique & Spa

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by Martha farrell

Braided sandals, wedges and espadrilles scream Charlotte while Miranda Wedge, might have worn a pair of pas$69.99, tel coloured beauties. Eternally Stepss stylish Carrie would certainly have worn a pair of megaplatforms, or any shoe that is a bright colour, transparent or shiny silver or gold!

2012 Summer shoe trends are sexy and glamorous, yet comfortable. Maybe Imelda’s ’Fergie’ Mega Platform obsession wasn’t so outlandish after all? Normally, I would $124.99, say I’m a Charlotte, but this Sears season I might be tempted to take walk on my ‘Carrie’-side!

Happy Shopping..

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Platforms, $69.99 to $99.99, Stepss

that Walk the Walk...

Sandal, $26.99, Payless

Style and Comfort with Heart!

Toms Shoes are more than just great foot wear for you, with each pair you buy, the company gives a new pair of shoes to a child in need. What’s not to love about this buy! Available at Pure Honey in Downtown Belleville from $45 Safe Tanning at Beauty Works!

Beauty Works Day Spa offers an all over tanning system that is a fast, safe and golden effective way to get a natural looking this tan! Applied by trained technicians an even, airbrushed tan application gives you Half rays!

UV any out with sunkissed look $50 body tan from $30, Full body tan - from

Apps to change your world!

Simple Steps to learning - What Colour Am I? Is an iPad App created to help children with autism learn their colours and aid in speech. Presented in a simple, uncluttered format this first in a series is popular and effective too with the pre-school set! $1.99 on iTunes

RetaiL Therapy Who doesn’t need a little retail Therapy from time to time? This page features just a few local finds that we thought you might love!

Fabulous, Hand Crafted Jewellery Perfect for weddings, gifts or just because. Connie Yrjola has been designing jewellery in Quinte for over 15 years! Prices to suit all, Glamour Junkie, Downtown Belleville.

Vibram Bikila Unlike any other running shoe on the market. A breakthrough in running shoe design, Bikila® is our first model designed specifically to promote a more natural, healthier and more efficient forefoot strike. While many folks have been running in their Vibram FiveFingers® for years, the Bikila® is our first model created exclusively for a more natural running experience.

belleville’s exclusive retailer

We Repair Shoes Purses Zippers Leather Sports Equipment and More.

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Practice

EXTREME LEISURE Bicycles for the whole family Miele Specialized Rocky Mountain GaRneau

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We picked these gorgeous Bird Houses, but we loved it all, from the custom blended seed mixes to the bird baths. The Birdhouse in Wooler is well worth the drive! Houses pictured here $24 - $36

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by Alison kemp

My First Half Marathon

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They say “A thousand miles begins with a single step.” Lao-Tzu My “thousand miles” was actually 21.2 km but I am sure I took thousands of steps.

A non runner just a few short years ago, running didn’t come easily to me and I never thought I would attempt a half marathon.

But my boyfriend presented this goal to me and after some serious thought, I jumped in dragging 3 of my friends with me. I knew I would need their support and I thought they might enjoy the challenge as well.

We chose a 6 month training period to allow our joints the time to get accustomed to the distance. Our 3 training days each week included strength, speed and endurance runs. Every Sunday was our long run and these soon became our favorites -- each Sunday, we took turns providing the post run snack. This motivation got us through many km’s of wanting to stop but pushing on to get to the treats at the end!

We each had our own reasons for taking on this challenge and we all had bad days.

But we encouraged one another, relied on each other strengths and found shoulders to hold us up on our weak days. It was a grueling process and a huge time commitment but when we reached the 14km mark in our training program, we all knew it was achievable. One of the best bonuses was how fantastic our legs were looking... just in time for summer.

Finally the moment had arrived: the Ottawa Race weekend.

Filled with nervous energy, we stood in our starting corral waiting for the horn...

it went and we were off, alongside 12,000 runners and an estimated 100,000 spectators. We settled in to our pace and followed the mass of runners along the Rideau Canal, across into Quebec and back into Confederation Park. Enroute, there were scrumptious garlicky smells going through Little Italy, a sea of green Gatorade cups at every water station, fantastic steel drum bands, bongo playing musicians, and cheering people with noisemakers and encouraging posters. The energy was contagious and I’m sure it made us run faster!

Keeping an eye on my watch and working toward my finish time goal, I paced my fuel and electrolyte replacements. As my body parts started to complain loudly, I kept repeating “chest up, hips forward”.

What I found most surprising is how emotional I got. There were a few times during the race that I got teary (so I put my glasses back on!) and many times again on the drive home. Why? I am not sure. Was it because I had accomplished something I had always thought was out of my reach? Was it the bigness of the event? Both my boyfriend and I are still baffled but my eyes well up even as I write this. It is a good feeling to find such emotion in achieving a goal that I didn’t know I cared so much about!

Gang, a half marathon may not be your goal but each of us has a secret challenge tucked deep down inside a pocket. Give yourself the biggest gift you can by tackling and accomplishing one of your hidden treasures.

ACHIEVE BELIEVE COMMIT SUCCEED

Tyendinaga Fitness Resource Centre OPEN TO EVERYONE! • Personal Training • Classes • Child Minding • Youth/ Volunteer/ Fitness Programs

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Mon. to Thurs. 6:30am - 8pm Fri. 6:30am - 6pm • Sat. 8am-1pm

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613-962-2822 tyfitnessres@mbq-tmt.org

www.mbq-tmt.org

success story

meet

Lindsey White

How much weight have you lost, Lindsey?

Overall, about 120 pounds.

Wow, that’s really impressive.

How did you do it?

At first it was calorie counting. From 2006 to 2007, I lost 90, and then I gained about 35 back between then and 2011. I fell off the wagon. I wasn’t happy. So last Boxing Day I just decided...

What was it that made you decide ”okay, today’s the day”?

A group of friends and I started a bet online. I continued to calorie count, but I let myself go. We all agreed to stay on task, started a Facebook group, and agreed to record what we ate and to check in daily.

By the end of April, I was the only one still keeping track, so I just kept going on my own. By October, I hit my goal weight.

What calorie program do you use?

I use livestrong.com. If I’m not near a computer, I just write down what I eat and then go home and track it.

I understand you walked a lot last summer?

At the time I wasn’t working, and I don’t drive, so I just decided if I wanted to go somewhere, I’d walk there. I usually got in about 10-20 kilometres a day. I’d walk from Brighton to Trenton.

Wow, really? You might walk 6 hours in a day?

Yes, if I walk 10 kilometres I’d reward myself.

What would you use for a reward, obviously not food...?

A drink, maybe an iced coffee or lemonade.

I wouldn’t offset the calories I’d burned, The treat just became part of my regular calorie count.

When the summer was over, I knew I wouldn’t exercise as much, so I bought an elliptical machine, and used that through the winter.

What did you weigh when you started?

Maybe about 230 pounds. I had stopped weighing myself, I didn’t want to know.

As a teenager, I had a bad summer, where I stopped caring, stopped going outside. I probably gained 80 pounds that summer.

I didn’t think I could lose the weight, until one day I’d just had enough. But really, I’d been looking at that big number, and when I started counting calories, I started to look at it one day at a time.

Some days I’d fail, but I’d remind myself that tomorrow’s a new day.

Plus, it’s easier when you’re exercising because instead of feeling down when I’d eat badly, I’d think “I can work that off!”

Lindsey has kept her weight off with the help of her elliptical, her love of walking and calorie counting. She is currently a svelte 115 pounds!

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Training for the ironman

The Bike by kelly mckinney When I emerged from the water I was delighted to see my wife and three of my kids cheering me on. We had agreed ahead of time that it would be too much for them to try and visit along the route. I suggested if they could be there at the swim transition and the finish at the end of the day, that it would be huge inspiration.

I felt great at the swim to bike transition point and full of energy. I had read that the race doesn’t really begin until half way through the run, so I was conscious to save something at each stage.

The bike is a great place to rehydrate and load up on calories spent in the swim. People forget that your body can sweat in water and the Ohio River had been very warm. As soon as I was clipped into my pedals I began to drink and eat as much as possible. In training I had found it very difficult to eat and run, so the bike ride was my time to load up. I brought 15 Boom Energy Gel packs with the plan to consume one every 30 minutes of the ride, plus whatever I could mooch from the “comfort” stations along the route.

Paranoid about the heat and dehydration, I wore a Camelback back-pack with 2L of water. It also carried an extra tube, pump and tire irons in case of a flat. Camelbacks are great for the first little while, but I drank my 2 litres quickly and then had a basically useless sack on my back for the rest of the ride.

It was a beautiful sunny day as I biked from Louisville for the hills north of the city. I had mentally prepared for a humid day with temperatures in the 90s (it is Kentucky in August after all!) but I was delighted race day when the forecast was for only 83 degrees. I settled into a good pace for the bike ride and enjoyed

32

the route. Kentucky is known for two things: horses and bourbon. Both are a result of the limestone foundation. The water that filters down through the limestone grows Kentucky blue grass which is high in calcium and creates strong bones for race horses. The water is iron free, which gives Kentucky Bourbon its unique taste.

The Ironman bike distance is 112 miles (180km). Three times I have completed a ride organized by the Toronto Bicycle Network called the Hairshirt, which is 200 miles in one day, so I was confident about the biking distance of the Ironman. Having said that I had never swam for an hour and a half beforehand and I had never completed a marathon afterwards either. And, one ride of 112 miles could be very different from another. The Hairshirt is a relatively flat course from Toronto to Niagara Falls and back in one day. Kentucky is not flat! And wind can be an even more challenging factor. You can see hills and get mentally prepared for them. Wind can mentally destroy you. Kentucky was windy on race day.

The day before the Ironman race, the bike shop onsite offered a free tune up. I dropped the bike off in the morning (catching a few people giggling at my 20 year old bike) and confirmed the closing time of the shop. 5:00 p.m. No problem. It was 10 a.m. and I had promised the family that we could do something fun for that day. After all they had put up with my selfish desire to do an Ironman, 8 months of training, and the 2 days drive to get to Louisville. We headed north from Louisville to explore some caves. I was picturing a little spelunking (pardon) followed by a nap at the hotel before picking up my bike. I will spare you the details of the tour, but Mega Caves has

five underground zip line tours, it’s the largest underground zip line in the world and we did them all. By the time the tour finished it was after 4 p.m. and there was construction on the freeways. At 4:45 p.m. I knew we weren’t going to make it to downtown Louisville. I called the “emergency” phone number in the Ironman booklet. I had this terrible feeling in the pit of my stomach that after 8 months of training I wouldn’t have a bike to complete the bike portion. Luckily, when I got patched through to the bike shop, they said they were behind schedule and agreed to stay open for 15 minutes. I sprinted the last 3 blocks in flip flops to the bike shop.

The Louisville bike route crosses through a small town called Lagrange (twice). As I entered the town the first time I could hear the crowds cheering. I was exhausted at this point, hot and not able to eat or even drink much. As I laboured through the town I spotted my wife and kids cheering me on with matching purple “Iron Dad” ball caps. I burst into tears and cried like a baby for 2km. I don’t normally cry when biking, but I guess it was a combination of fatigue, heat and of course the great rush of having my family support me along the route.

I thought about dumping my camelback, but was too far out of town by the time I thought of it.

At the 80 mile point of the ride, tired, sore back and frankly bored I got a flat tire. I cursed and pulled over thankful that I had my camelback. I took off the tire and started to replace it when an angel on a motorbike pulled over to help. She was part of the Tech Crew and let me relax while she fixed the tire. I felt like I had been moving slow and said as much Continued on next page

Superstition or wedding sabotage?

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I am 32 and planning to get married in October of this year, to my boyfriend who I have been with for five years.

The wedding has been in the planning for almost a year now, and we are just about at the end of the road when it comes to the finishing details. All is well except for one thing, my mother in law to be is so angry that she is not running the show she is not only threatening to boycott the wedding and force my father in-law to be to stay home as well (she says she will divorce him if he comes without her) now she’s telling my fiancé that she went to see a psychic who told her that the marriage is doomed and will not last more than 2 years.

My fiancé is really upset because they are European and superstitious. Should I let her have control to keep the peace, or just carrying on and get married as planned?

Signed, Upset Bride

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The easy part of this answer is let’s forget about the cursed marriage because a qualified psychic would not say

such a thing. She is quoting the ramblings of a sidewalk fortune teller who wants to get money from her based on some phony curse. Tell him to hold the superstitions and relax. The big issue is the wedding sabotage. She is emotionally blackmailing you and if you give her control this time she will want it again in the future. I don’t see her staying home either, because that would embarrass her in front of her friends and family and her ego won’t allow that, so don’t buy into the head games and stick to your wedding plans.

Daily Affirmation I will follow through with my decisions that bring me personal contentmen.

Miki has been writing the “Ask Miki” column, a regular daily feature in 24 Hours Newspapers across the country, syndicated by Toronto Sun Media since November of 2003.

Miki is a Toronto-based Professional Psychic who is featured daily in the media. Personal and telephone appointments are available as well as lectures, Corporate Events ,Private parties and media events Please call us at (416) 537-5955 or 1-877-ASK-MIKI and visit our website at www. askmiki.ca Send your questions via e-mail to: AskMiki@ aol.com. Please include with your questions, names, birth dates and photos, (if available), of yourself and persons you wish to ask about and a brief description of your situation. All identities will be kept confidential.

Part Two: The Bike to her. She said that 30% of the Pro athletes had dropped out. I said, What? Suddenly I had energy. If I was still slugging it out, while real athletes had packed it in, surely I could finish. The reality is that if a Professional Ironman Athlete knows they are not going to beat their personal best, or just has an off day, they quit. But for me it was all the inspiration I needed. I took off like a rocket... for a while.

Continued from page 32

I was re-energized when I hit the 90 mile mark. Only 22 miles to go. But it was the longest ride of my life. By this time my shoulders were very stiff, my back was very sore, and my testicles had been numb for hours. I once considered myself a biker, but I had now been on the bike for 7 hours. The Pros complete the ride in 4 and a half. And, to top it off I was staring down the barrel of a 26.2 mile run and I had never run a marathon before.

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outdoor workout six moves for a great Butt Butt blasting workout:

by Noelle Bunt Noelle Bunt is a personal trainer and lifestyle coach with One to One Fitness. As an athlete, Noelle has been involved in both team and individual sports, running competitions and most recently she competed and won three titles in the Ontario Provincial Association Bodybuilding and Figure Competitions. Noelle is married to Dr. Gorden Bunt and is the mother of two children Lauren, age 8 and Jacob, age 10.

PliĂŠ squat Stand with feet slightly wider than shoulder-width apart and turned out 45 degrees.

Bend knees 90 degrees, keeping in line with your feet. Keep back tall and chest upright as you squat down with knees over ankles.

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Single-legged deadlift Stand with feet hip width apart arms by thighs.

Hinge forward from the hips keeping belly button sucked in, with leg extended straight behind your body so that your body is parallel to the floor from the top of your head to your heel. Extend arms out to the sides for balance if necessary. Return to upright position. Repeat on same leg for 30 seconds and then switch to other leg.

Plyo lunge Stand with feet hipwidth apart, arms by sides, palms facing in. Lunge back with right leg, bending both knees 90 degrees.

Jump into the air swinging arms over head switching feet and landing softly switching leg position from front to back.

Perform each of the 6 exercises in sequence for 30 seconds each.

Rest 1 minute and repeat same sequence, repeating each exercise for 45 seconds. Do the routine 3 times per week adding dumbbells or resistance bands for increased intensity. Challenge yourself!

Donkey Kick Position your arms directly under your shoulders and knees directly under your hips. Engage your core and create a 90 angle with your right knee and thigh. With a flat foot (think about holding a dinner plate on your foot) drive your thigh straight up and down. Repeat on the other leg.

Power squats Squats are one of the best exercises for shaping & toning lower body, hamstrings, glutes, quads & calves. Stand with feet hip width apart. Push bum back & bend at the knees, keeping heels on the ground, lowering as far as you can go keeping your chest lifted and eyes looking forward. Using legs and arms propel and push off ground into the air landing softly with your feet firmly planted.

Bridge Lie face up, knees bent, feet hip width apart close to bum. Push up through heels, squeeze glutes and raise hips up into bridge.

Barefoot

Running

by Sandy Musson Owner Tri & Run Sports / Gait Specialist Of all the new developments in running, none have been more sharply debated than minimalist shoes and barefoot running. Fuelled

by Christopher McDougall’s epic novel Born to Run athletes are asking the hard questions about what to wear on their feet and if minimalist, barefoot running is for them.

While barefoot speaks for itself, minimalist is defined by a lower heel to toe offset. The higher the heel in relation to the toes, it has been argued, the greater the impetus to land on ones heel. Logic then dictates that if the heel is lowered the foot is permitted to move to a more neutral position on the ground. A minimalist shoe also brings the foot closer to the ground limiting the cushioning as well as increasing the flexibility of the shoe, foot strength and proprioceptive responses.

Running in a minimal shoe or barefoot, however, does not guarantee an improvement in running form and therefore a reduction in injuries. There are people in highly stable control shoes that run with impeccable form and

those that can run barefoot with poor form. Individuals with ongoing pain or problems in the Achilles, metatarsal heads or those having had injuries in flexible, unstable shoes in the past should reconsider minimalism.

Everyone would benefit from some gait alterations that prevent a heel strike by increasing their cadence or turn over causing them to land lighter on their feet. This can be done in existing footwear or during a period of transition to lighter more minimalist shoes. It is recommended to begin wearing your next to nothing shoes around the house to strengthen the intrinsic muscles of the feet that have been weakened by wearing shoes. Do not wear for more than five to 10 minutes at a time, increasing by 5-10% per week, all while listening to your body’s injury cues and retaining your gait.

As McDougall states on his website, Ultimately, the debate isn’t about Bare Soles vs. Shoes. It’s about learning to run gently. Master that, and you can wear — or not wear — anything you please.

Running

Injury Free

by Liz Grant 1. Ease into and out of your run…

Increase your body temperature with a light jog / brisk walk. Follow this with 5 minutes of functional ballistic stretches that mimic running. I.e. light jog/brisk run at 50% of your normal running intensity 5 minutes. Then break your run into parts: high knees, Kick your heel towards your buttocks, and lunge.

2. Encourage adaptation…

Your body will adapt as long as you do not do too much too soon.

Start with an interval program: 5 min walk: 1 min run: 1 min walk (x3): 5 min walk.

Gradually work up from this, increasing run:walk sequence, and then running time.

3. Vary the conditions…

Running the same route repeatedly does not encourage adaptation, and can lead to overuse injuries. Try running on different surfaces that are firm and irregular.

4. Watch for Signs of overuse Pain during activity. Pain for 30 min or more after activity. Pain or stiffness the morning after.

What to do? Examine any changes to your training.You may need to decrease your training, or cross train (e.g. cycle / swim) to allow overworked structures to rest while maintaining your cardiovascular fitness.

Seek advice from a qualified professional if the problem persists.

www.onetoonefitness.ca call for info 613-962-2032

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El Camino t h e w a l k o f S t. J a m e s

By Elaine Foley McGrath When a friend called me a couple of years back to say she was going to walk the Camino and did I want to join her, ‘I said, “Of course! What is it?” ‘. Since I had already participated in some adventure travel, I thought this would be a new challenge; little did I know what I had signed up for...

El Camino de Santiago (or The Way of St. James) has an historical base dating back to the 10th Century when pilgrims trekked across the north of France and Spain following west along a route that led to the magnificent Cathedral at Santiago de Compostela. These early pilgrims were on a quest to cleanse their souls and pave their way to Life Everlasting by revering the bones of St. James the apostle, said to be entombed in the Cathedral. Some of these pilgrims were ordered by the Church to make this journey or suffer the pain of eternal damnation. The whole Camino de Santiago de Compostela (the Way of St. James) extends across the French Pyrenees from St.-JeanPied-de-Port in France to Santiago de Compostela in Spain and ends at Finisterre on the Spanish coast. The entire Camino is about 800 kilometres, but many people only walk the last 100 kilometres, in order to apply for a “compostela” (a certificate recognizing the completion of the pilgrimage) from the authorities in Santiago.

Our group of five started in Ponferrada about 210 kilometres from Santiago de Compostela. Although the trail is well marked, some areas are physically taxing and you would want to have done some training in order to feel up to the task---particularly in the mountainous regions! The trail is busy with ardent pilgrims greeting one another with, “Buen Camino” as they journey. Almost everyone wears the symbolic shell which represents the Christian sense of mother-of-pearl and the pilgrim shell; it epitomizes the search and progress toward God. Nowadays, everyone wears some shell artefact made from anything from wood to silver. These are displayed on back packs, around necks and even on bicycles of those cycling the trail. The shell symbol is prominent along the trail as markers assuring pilgrims/trekkers that they are on the right path.

At Ponferrada, we stayed at an “auberge” (hostel) that housed pilgrims from the trail; hence, there is a service in the evening with prayer and song, wishing pilgrims “Buen Camino”. It was quite an emotional gathering, since some are on a journey to search their hearts and souls for answers to difficult issues plaguing their lives; others are less troubled in their travels and are seeking a high that comes with overcoming a physical feat.

We began the trek on a high of anticipation, wanting to keep to the true pilgrimage regimen -staying in hostels, carrying our luggage (back packs), attending the ritual services interspersed along the way, walking with the aid of a tall staff (walking pole), and

36

wearing the scallop shell. Some of the “fervor” was soon lost as we began opting for real beds and bathrooms! Also, about three-quarters along, we ditched our back packs - travel was so much easier and more enjoyable after that! We really did take in the wonders of the Spanish countryside then!

The trail is beautiful - everything from high mountain passages to wide river valleys.

We walked through tiny villages that look like they are still living in the 12th Century!

Other towns are modern and industrialized where you can buy anything you like. In all the villages, towns and cities along the way, pilgrims are noticeable with their attire, their shells and back packs, sitting in cafes and walking the streets. In the more remote areas, villagers cater to pilgrims with little cafes and tiny convenience-style stores; some villagers even leave jugs of water outside their homes for the pilgrims. At one place, after a particularly hard five hour trek, we came upon a small house where the enterprising family had installed a Coke vending machine in their front yard near the trail. For two Euros, you could get a can of ice cold Coke! What an oasis!

In another town, we ate the famous oc-

topus weel known to be a specialty here. Pilgrims gather at picnic-like tables, drink wine from terra cotta bowls and enjoy the purple/ pink octopus, prepared as you watch, with heaps of their home-made bread! Delicious!

The grand finale of the trek is the town of Santiago de Compostela. It is an UNESCO World Heritage site, and one of Europe’s most beautiful, medievally preserved cities with a pedestrian old centre and a maze of narrow, cobbled streets and plazas. The central core of the city houses the massive Cathedral which has doors that open to three separate city squares The centre of the Praza do Obradoiro square, beside the Cathedral, marks the end of your journey . Here you line up to apply for your Certificate of Completion. For this you must have obtained a “passport” at the start of your trek. 100,000 people trek the Camino every year and 180,000 in the Holy Years---of which 2010 was one. At the Cathedral there is a Pilgrims’ Mass every day at noon in Thanksgiving for your completion of the pilgrimage.

In early days, pilgrims would spend their first night at vigil in the Cathedral. The amazing part of the ritual is the offering of incense at the Mass. A huge censor (botafumeiro) is

dropped from the ceiling of this enormous Cathedral (which dates back to 1075); eight men (tiraboleiros), garbed in mink-like robes, each controlling a rope tied to the censor, swing the censor, exuding incense, as it arcs back and forth across the Cathedral over the heads of the congregation! It is a most spectacular sight!

The inside of the Cathedral is truly amazing with its huge gold angels, 13th Century jewelled statue of St. James, and the tomb of Santiago (St. James) where the bones of the saint are alleged to be (much controversy over that!). Like any tourist city, there is much to see in Santiago De Compostela; markets with anything and everything any tourist could want.

The entire experience is one of “shock and awe”, but exhilarating. Whether you are looking for a good, solid physical adventure or a soul searching journey, the Camino is the ticket! The whole concept is captured in the Martin Sheen/Emilio Estevez film called “The Way” which premiered at TIFF in 2011.

I plan to do another section of the Camino in the future and will be looking for companion trekkers!

Buen Camino!

GANO GIRLS

MEET THE sarah perrY 613-848-8437

anna sTorms 613-922-5998

JenniFer hunTer 613-661-6551

amandah TerrY 613-813-3831

kim Belanger-mills 613-922-5007

sukaina OkOrOfsky 613-827-2346

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events.. to get you moving!

June 29-July 15 Art in the County

Juried Exhibition featuring some of PEC’s finest artists Upstairs at Books & Co., Picton www.artinthecounty.com Sunday, July 1 Canada Day Dash 5K Fun Run

10 am West Zwicks, Belleville redballradio.com/wp/belleville-runners-club Sunday, July 8 MS Bike Tour

75K through beautiful Prince Edward County www.mssociety.ca/msbiketours

Wednesday, August 8 Friends of Sandbanks Trash Bash

Supporting children and adolescents living with Diabetes in the Prince Edward/Hastings area 100 km Ride departs at 8 am 20 & 50 km Rides depart at 10:30 am Rossmore Square just over the Bay Bridge cycleforhope.ca/

10 am Meet at the Amphitheatre in Sandbanks Provincial Park www.friendsofsandbanks.org

Waterfront Walk or Run for Heart

Waterfront Celebrations begin at 9 am Wellington Harbour 613-961-0990

2K, 5K and 10K routes all along the Waterfront Trail. Families welcome!

West Zwicks Park 613-962-2502 Tuesdays, July 17, August 7 and August 28 Taste of Cookie Tri/Du Series continues

Ages 10-12; 9 am – 4 pm Quinte Sports and Wellness Centre 613-737-6868

Whether this is your first try at a triathlon or duathlon, OR you are an experienced multisport athlete looking for a great work out, this series is for you!

6 pm Roblin Lake, Ameliasburg www.triandrunsports.com

Saturday, July 14 13th Annual Town & Country Garden Tour

Friday, July 20 Rotary Loves Kids Golf

Wednesday, July 11 OR August 15 Home Alone Course

10am – 4 pm Self guided tour of 8 gardens in Belleville & Prince Edward County gardentour@cfuwbelleville.com Sunday, July 15 2nd Annual Run for Reece

5K walk/Run & 1K Kids Run in memory of Reece Elliott Proceeds to benefit Belleville General Hospital’s Pediatric Unit West Zwicks, Belleville www.bghf.ca

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Sunday, July 15 Cycle in the County for Hope

Registration begins at 11:00 am Black Bear Ridge & Trillium Wood ...followed by the Party in the Square Downtown Belleville 8:00 pm www.rotarygolf.ca Sunday, July 22 Adam’s Hope Golf Tournament

1 pm, Oak Hills Golf Course, Stirling All funds raised help Autistic kids in our area. www.adamshope.org

Saturday, August 11, 2012 Wellington Lions Club Dragon Boat Races

Sunday, August 26 Queensborough Triathlon

Registration begins at 9:30 am. Families welcome!

Queensborough Community Centre, northwest of Tweed 613-473-1458 Saturday, September 8 Stirling Rawdon Water Buffalo Food Festival

Celebrating locally raised water buffalo meat and cheese products www.stirling-rawdon.com/gobuff Sunday, September 16 Sandbanks Fall Getaway Fun Run 5K & 10K

613-393-3319 www.friendsofsandbanks.org September 27-30 Brighton Applefest

http://www.applefest.reach.net Sunday, September 30 Fall Classic Half Marathon & 10K

Registration: 8:30am, Race: 10am Travelodge, Belleville www.redballradio.com/wp/belleville-runners-club

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Summer Boot Camps Soul Spin Classes Soul Circuit Soul Fusion

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Complete list at

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Summer Athlete Programs

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Drop in Athlete Program

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info@onetoonefitness.ca www.onetoonefitness.ca

A beautiful smile starts here.

When you visit our practice, we hope you will experience the fun, friendly atmosphere we work hard to create.

We believe in a patient centered approach to treatment and we encourage patient interaction whenever possible.

Dr. Brett’s experience with pediatric dentistry ensures that his younger patients get the compassionate care needed for long optimal, oral health.

We offer a full service family clinic and we invite you to experience Dr. Brett’s Family Dentistry today!

New patients always welcomed!

Saturday appointments available

69 Division St., Trenton

613-392-9586 www.drbretts.com