Healthy Living Now 2013

l i v i n g Runni n g

Marathons Healthy

now SUMMER 2013 ISSUE

hlnow.ca

with Cassandra

Water:

Is the glass half empty or half full?

by Dr. David Suzuki

PLUS Backstroke, Dr. Natasha Turner and Rowing INSIDE!

In this Issue...

Facts about Lyme Disease

Summer Barbequing

Kid’s Summer Book Club

Running Tips from Sandy Musson

Strong Body~Strong Mind

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Contributors....................................................................................................................... pg 6 Message from the Publisher.........................................................................................pg 7 Water: Is the glass half empty of half full?............................................................ pg 8

By Dr. David Suzuki

Environment: Water Conservation Tips.................................................................pg 10 Nutrition: Freezing Fruit Without Plastic............................................................... pg 11

By The Plastic Free Chef, Mary Kat Glen

Primal Eating and the Role of Protein

By Carolyn Coffin.................................................................................................................. pg 12 A Summer of Healthy Grilling.................................................................................... pg 13 Lyme Disease: Facts for Outdoor Adventures....................................................pg 14 Ask Dr Jen.........................................................................................................................pg 16

By Dr. Jen Webster, MD

Six Natural Ways to Keep Stamina up & Your Stress Down ......................... pg 17

150 Sidney Street, Belleville, Ontario 613-968-8846 inovaopticians.com

By Dr. Natasha Turner, ND

Cassandra’s Boston Marathon Experience...........................................................pg 18

By Audra Kent

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it’s what’s inside that counts...

The Marathon................................................................................................................... pg 21

By Sandy Musson

Health & ‘Appiness / HLNow Book Look.............................................................pg 23 Book Club for Kids........................................................................................................pg 24

Hot... like summer

By Jillian Holmes

Hometown Heart...........................................................................................................pg 26 Beauty: Summer, Sunshine, Sunscreen and You............................................... pg 27

By Alicia Brunton

Hair: Three Tips for Super Summer Hair..............................................................pg 28

By Darek Wierzbicki

Legally Speaking............................................................................................................pg 30 With Vayia Ellsworth B.A.(Hons), M.B.A., J.D.

“Where did all my money go?”................................................................................pg 32

By Tom James

Retail Therapy.................................................................................................................pg 33 Summer Swim Workout: Backstroke Your Way to Optimum Fitness......pg 34

By Tiffany Ward

Al’s Adventures in Fitness: Enjoy the Bay!..........................................................pg 35

By Alison Kemp

Quinte Rowing Club.....................................................................................................pg 36

By Audra Kent

Physio Corner: Muscle Strains.................................................................................. pg 37

By Liz Grant, BSCPT CAMT

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.

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Publisher Amy Doyle Editor-At-Large Andrea DiRocco COPY EDITOR Kim Doyle Art Director Lindsey White ADVERTISING SALES Linda McNutt - linda@hlnow.ca COVER PHOTO Bob House Photography

Dr. Natasha Turner, ND is one of North America’s leading naturopathic doctors and natural health consultants. Author of the bestselling books, The Hormone Diet, The Supercharged Hormone Diet and The Carb Sensitivity Program, Dr. Turner is a regular contributor to many publications, including Chatelaine.com and Blisstree.com. Her work has been endorsed by New York Times bestselling authors Suzanne Somers, Dr. Christiane Northrup, Dr. William Davis and Dr. Mehmet Oz. Visit www.drnatashaturner.com.

Audra Kent has been writing and taking pictures most of her life, but didn’t pursue her passions professionally until 2006 when she was offered a reporter’s job in a local weekly paper. In 2009, she returned to school to complete the photojournalism program at Loyalist College, graduating in 2011. She has been sharing stories of the amazing people and wonderful places throughout the Quinte Region with her children, Alicia and Brodie, ever since.

CONTRIBUTING WRITERS Dr. David Suzuki, Dr. Natasha Turner, ND, Dr. Jennifer Webster, MD, Alicia Brunton, Alison Kemp, Amy Doyle, Andrea DiRocco, Audra Kent, Carolyn Coffin, Darek Wierzbicki, Karen Williamson, Jillian Holmes, Liz Grant, Mary Kat Glen, Michelle Millieur, Sandy Musson, Tiffany Ward, Tom James, Vayia Ellsworth

Bob House has been photographing for well over thirty years now and operates his studio in downtown Belleville. He specializes in portraits, weddings and portfolio development. Always looking for a challenge, he enjoys the entire photographic experience from conception through to realization. Bob is the proud grandfather of three.

CONTRIBUTING PHOTOGRAPHERS Bob House Photography www.bobhousephotography.com, Steve Riddle via Flickr, Audra Kent, Amy Fox, Michael J. Brethour, Graham Doyle, Mary Kat Glen, Jillian Holmes, Kris Bonn

Michelle Meilleur is a nutritionist and homeopath who has been practicing in the Quinte area since 2003. Recipient of 2009 Readers Choice for Quinte’s Favourite Holistic Heath and Weight Loss Centre, Michelle has helped many clients successfully reach their health goals while making nutritional changes. www.livingwellcoach.ca

SUBSCRIPTIONS Available locally for $11.95 for 5 issues annually. Email subscribe@hlnow.ca.

Healthy Living Now is published by Midpoint Productions Inc. For information on advertising or to submit editorial ideas, 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.

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contributors

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.

Carolyn Coffin is the co-founder of Living Primal, a lifestyle coaching business in Belleville, Ontario. Formerly a physiotherapist with a degree in kinesiology, she now shares her passion for the advantages of primal living. Carolyn is an avid long-distance runner, Pilates instructor, public speaker and coach. She lives in Belleville with her husband and two children. www.livingprimal.ca Mary Kat Glen began her popular blog, The Plastic Free Chef, at the age of 16.

A self-professed foodie and environmentalist, Mary Kat is just completing her final year of high school at Foothill Middle School in California. She is a frequent visitor to Belleville ON, where both of her grandmothers live. Mary Kat creates delicious recipes producing minimal plastic waste in the kitchen (no easy task!) www.theplasticfreechef.com Jillian Holmes is the mother of 2 boys, t-ball coach and marketing/ communication manager. She is also an avid scrapbooker who believes every event deserves to be celebrated like a themed birthday party!

message from the PUBLISHER

As a child summer time was synonymous with freedom. No obligations, no restrictions, just endless days of swimming, riding bikes and being outdoors. As adults, we still find our freedom in being outdoors, and summertime offers a short, but activity packed season to take it all in.

This issue highlights all that the great outdoors has to offer. From summer BBQs (page 13) to rowing (page 36), outdoor activity takes centre stage.

Our cover model, marathon runner Cassandra Bonn, hits the open road on page 18, and we look at the importance of water from both an environmental perspective and as a means to cool off and stay fit throughout this issue.

Tiffany Ward of the YMCA keeps the water flowing with a backstroke workout (page 34), while Alicia Brunton touts the beauty of sun safety on page 27. Enjoy a little retail therapy on page 33 and don’t miss Sandy Musson’s running tips on page 21.

Bring Healthy Living Now to the beach with you for a leisurely read, or grab a book from our suggested summer reading list on page 23. Either way, you’re sure to be entertained!

Healthy Living Now is pleased to announce a change in personnel for upcoming issues. Lori Mitchell will be taking over the role of publisher. You may remember her from her time at Watershed Magazine.

Lori comes to us with a wealth of

Healthy

lliivviinngg

now

Healthy

RunMarningathons

now SUMMER 2013 ISSUE

with Cassandra

hlnow.ca

Water:

Is the glass half empty or half full?

by Dr. David Suzuki

PLUS Backstroke, Dr. Natasha Turner and Rowing INSIDE!

In this Issue...

Facts about Lyme Disease

experience. A former Director of Marketing for Fuel Advertising, Lori transitioned into broadcasting, working as a producer for both Alliance Atlantis and Can West Media. After living in Toronto for almost 20 years, Lori and her husband returned to Quinte to raise their 2 boys. Most recently, Lori was the publisher for Kingston Publications.

As our new publisher, and a fan of Healthy Living Now, Lori welcomes the challenge and excitement of taking our magazine to the next level. We welcome her enthusiasm and unique vantage point and anticipate great things to come.

Welcome to Healthy Living Now Lori!

Happy Summer!

Summer Barbequing

Kid’s Summer Book Club

Running Tips from Sandy Musson

Cassandra’s clothing for our photo shoot came from PURE HONEY BOUTIQUE, 217 Front St. in Downtown Belleville, (613) 961-5087

Hair for our shoot was cut and styled by Darek Wierzbicki of Studio 237, 293 Front St. in Downtown Belleville.

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Is the glass half empty or half full?

By Dr. David Suzuki Just as human activity is upsetting Earth’s carbon cycle, our actions are altering the water cycle. Water is our most precious resource, but we waste it, just as we waste other resources, including oil and gas.

When we use so much that the system can’t renew itself, we create shortages and drought. When we pollute it, we make matters worse.

More than a billion people in the world survive on just five litres a day, less than the amount of a typical North American toilet flush. The average Canadian uses 335 litres a day, more than double the average for similar industrialized countries. In fact, we use more in Canada than in any country except the U.S. As individuals, we can reduce consumption and find ways to use water more efficiently. We also have to look at industrial use. Energy generation, including what’s required to extract fuels, is straining water resources more every day. According to a report on the EcoWatch website, “fracking” is particularly worrisome. This process involves injecting massive amounts of water and chemicals into the ground at high pressure to fracture underground shale and release gas deposits.

Each frack can use up to 30-million litres of water, and a well can be “fracked” as many as 18 times. According to EcoWatch, “The water, usually drawn from natural resources such as lakes and rivers, is

unrecoverable once it’s blasted into the earth, and out of the water cycle for good.”

With record high temperatures and widespread drought in the U.S., oil and gas drillers and the energy industry have to compete with farmers for scarce water.

There, the fastest-growing use of fresh water is by coal, nuclear, and natural gas power plants, according to a report by the River Network. Our reliance on fossil fuels is also contributing to global warming, making water even more scarce, as glaciers melt, rivers dry up, and droughts become increasingly common.

Beyond reducing individual use, one of our top priorities must be to move from fossil fuels to energy that has fewer detrimental effects on water supplies and fewer environmental impacts overall.

We can also get creative. A study in the journal Science (referenced in the EcoWatch article), “Taking the ‘Waste’ Out of ‘Wastewater’ for Human Water Security and Ecosystem Sustainability”, concludes that we can employ substitution, regeneration, and reduction to conserve water.

Substitution involves using low-quality water instead of high-quality for many activities, such as sprinkling a garden with collected rainwater rather than drinkable tap water. In Hong Kong, most residents use seawater for toilets. Regeneration means treating low-quality water to make it usable rather than flushing it away.

Using a waste-stabilization pond, some

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households could transform sewage into water for irrigation. Wastewater can also be treated and recycled for large-scale uses. People can reduce usage in many ways, from installing low-flow plumbing to repairing leaks in infrastructure.

We can also keep water clean and plentiful by protecting and preserving our valuable natural capital, often for less money! Instead of spending $8 billion for a water-treatment plant, New York City

officials spent $1 billion to buy land and protect habitat that filters and stores water.

In Canada, we often take water for granted. With increasing pressure on the availability and cleanliness of our water, we have to start paying closer attention to what we do with it.

Learn more at www.davidsuzuki.org.

Written by David Suzuki with contributions from David Suzuki Foundation Editorial and Communications Specialist Ian Hanington.

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Even though 70% of the earth surface is covered by water, only 1% of this is available to humans as drinking water and for regular use. The David Suzuki Foundation offers these simple tips as important ways that we can conserve water every day at home, work and school.

For more great water saving tips, visit www.hlnow.ca to check out our water widget for a new tip each day!

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Only turn the tap on when you have to while brushing teeth, washing dishes or hands. Don’t leave the water running.

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Scrape dishes before loading them in the dishwasher, rather than rinsing.

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Take shorter showers.

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Don’t pour water down the drain that can be used for watering plants.

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Only run the dishwasher when it’s fully loaded, and on the economy cycle.

Keep a jug of water in the refrigerator instead of letting the faucet run till the water is cold.

nutrition

Freezing Fruit Without Plastic

By The Plastic Free Chef, Mary Kat Glen

I used to buy frozen fruit in plastic bags, but I stopped doing that a while ago. Now I freeze fresh fruit. Freezing your own fruit is plastic-free (unless you freeze it in plastic bags) and it tastes better since you can freeze things at the peak of the season. Here’s how I freeze fruit without plastic. I started with a colander-full of fresh strawberries from the farmer’s market.

Rinse the strawberries and cut off the tops. I like to cut the really big ones in half.

That way it’s easier to make smoothies.

Put the strawberries on a cookie sheet in a single layer. Freeze for about two hours. Freezing fruit in a single layer before putting it in a jar helps prevent pieces from sticking together.

Put the strawberries into glass jars or containers and freeze. (As you can see, I ate most of the strawberries before I got around to taking a picture.) If you have old plastic bags, this is a good way to reuse them. I try and find ways to reuse the plastic I have instead of landfilling it.

Things are coming into season right now, so it’s a great time to start freezing and preserving. Next I’ll be doing plums from my backyard. Yum!

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Primal Eating and the Role of Protein

by Carolyn Coffin

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Primal eating refers to approaching our nutrition in much the same way as our hunter-gatherer ancestors did: eat plants (vegetables, fruits, nuts, seeds, herbs and spices) and animals (meat, fish, poultry, and eggs). And the reason is quite simple: although we live in a vastly different world, our genetics have changed very little in the past ten thousand years. There’s just no getting around the fact that we need to respect our inner hunter-gatherer for optimal results in the health and body composition department.

With plants and animals taking the center stage of our diets, nutrient poor foods such as sugar, artificial sweeteners, processed foods, trans fats, alcohol, and starchy carbohydrates will naturally take a back seat and our health will subsequently improve.

The Role of Protein Dietary protein is essential for building and repairing many body tissues including bones and muscles, connective tissue like tendons and ligaments, skin, hair, and teeth. An adequate intake of protein is critical to feeling full and satisfied following a meal, preserving our lean body mass, and maintaining stable energy levels throughout the day.

How Much Protein Do We Need?

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Aim for 0.6-0.7 grams of protein per pound of total body weight, with those

engaging in high intensity activity or endurance athletics occupying the upper end of this range. This calculation leaves most women in the 80-110 grams of protein per day range, while men typically fall somewhere between 100-120 grams per day.

A Palm of Protein A good rule of thumb is to include a piece of protein the size of your own palm at every meal. For example, the 100 grams per day suggestion can easily be met with 3 eggs at breakfast (18 g), 5 oz. of chicken at lunch (40 g), and 6 oz. of steak at dinner (42 g).

Ideally this would come from organic animal products such as: • grass fed meat • wild caught fish • poultry • pastured eggs Primal eating can often be misunderstood as a carnivorous diet, but this example highlights just how modest the protein recommendations are. Ample fresh, non-starchy vegetables should take up the most space on your plate.

Most people find that it’s quite easy to meet these protein guidelines without a lot of planning. By making high quality protein a priority at every meal (while keeping insulin levels low), you can easily keep your appetite, and your weight, in check.

A Summer of Healthy Grilling Upon the arrival of our summer season, most Canadians are getting ready to take part in one of the greatest Canadian traditions: grilling.

Since this common type of cooking is so entrenched in our culture, you may not be aware that grilling can actually be harmful to your health.

It is important that you are aware of health risks associated with this popular type of summer cooking. In 2007, The Harvard Letter, published by Harvard Medical School, stated that “high heat can produce chemicals with cancer-causing properties.” These chemicals are heterocyclic amines and they are produced when you cook meat at a high temperature, which is often the case when barbequing.

Grilling exposes you to a second health risk as advanced glycation end products (AGEs) are produced when your meat is exposed to the smoke from charcoal or from fat drippings. Dr. Helen Vlassara, from Mount Sinai School of Medicine, reported in 2007 that these chemicals will accumulate in the body and are linked to heart disease, diabetes and kidney disease. Of course we can’t avoid grilling all together, so here are some tips for you to enjoy a safer grilling experience: • Marinate food using an acidic liquid such as vinegar or lemon • Cook smaller pieces of meat to reduce exposure time to high heat • Avoid charring the meat (no black bits) • Choose leaner meats to grill • Avoid using charcoal (gas or propane are best) • Regulate the temperature on your grill - many BBQ’s now are much like gas stoves.

• Pair your 3 to 4 ounces of meat, poultry or fish with plenty of grilled vegetables

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Lyme Disease: Most cases of Lyme disease are reported in late spring and summer, when young ticks are most active and when people are outdoors more often. Lyme disease is an infection disease spread in Ontario by the blacklegged tick (aka deer tick).

Symptoms This bacterial infection is characterized by a circular bull’s-eye type skin rash at the infection point. Early symptoms may begin within three days of infection, or as late as 30 days after a tick bite, and may include fever, headache, fatigue and depression. Left untreated, later symptoms may involve the joints, heart, and central nervous system. In most cases, the infection and its symptoms are eliminated by antibiotics.

The majority of blacklegged ticks do not carry Lyme disease, but it is important to keep a tick when it is found on you. Remove it with tweezers or your fingers by pulling the tick straight out. Try not to squeeze it to prevent bacteria from being pushed into your skin during removal. Secure the tick in a jar to be taken to your doctor or local health unit

14

Facts for Outdoor Adventures

for testing. Lyme disease has many familiar symptoms making diagnosis difficult at times.

If symptoms occur, having the tick or letting doctors know you may have been exposed can be helpful for early diagnosis. Remember to tell the health unit the location where the contact may have occurred. This will help officials pin-point areas of possible concern if your tick is infected with Lyme disease.

What are ticks?

Ticks are closely related to spiders. They feed on blood, which they typically gather from deer (hence the name deer ticks), but they will attach to human hosts. Ticks don’t fly, move slowly and are very small when unfed, making them hard to see, until after a full blood feed.

Ticks usually come in contact with people or animals by positioning themselves on tall grass and bushes.

Ticks are most likely to transmit infection after being attached to a host for 24 hours or more. Their bacteria requires time to migrate from the tick’s gut to its salivary glands.

Because of this delay, prompt detection and removal of ticks is one of the key methods of

preventing Lyme disease.

Tips to Avoid Ticks this Summer Wearing light-coloured clothing makes ticks easier to see and remove before they can attach to feed. When hiking or biking through wooded areas, wear long pants and a longsleeved shirt, closed footwear and socks. For added safety (but a slight loss of style), tuck your pants into your socks.

If you frequent the areas where blacklegged ticks are established, examine yourself thoroughly for ticks. It is important to do this each day. Pay special attention to areas such as groin, scalp and armpits. Use a mirror to check the back of your body or have someone else check it.

You can also use a commercial tick repellent, and put a tick and flea collar on your pet and check them for ticks periodically.

With just a few minor safety precautions, you can enjoy all the outdoors has to offer without the worry of Lyme disease.

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15

ask dr. jen

by Dr. Jen Webster, MD

Now that the weather is starting to warm up a little, do I need to drink electrolytes when I’m exercising?

That’s a great question, and it depends on how much you are exercising! The warm weather can really challenge your body’s ability to regulate temperature, and as a result, you tend to sweat more when exercising in the heat. When you sweat, you lose sodium and chloride (which is basically salt)!. Most healthy people going for a walk or a run; or playing sports in warm weather, generally do not need electrolytes for workouts of about 40 minutes or less. Water is a great drink to have on hand, and keep it handy to drink when you feel thirsty. If you are exercising strenuously, or for longer than 40 minutes, you may wish to consider adding pre-packaged electrolytes to your water or trying a sports beverage like Powerade or Gatorade.

Do use common sense however. If it is midday, and it is 35 degrees Celsius, and the pavement is scorching, it may be best to postpone your outdoor activity to a cooler time of day; or do it indoors. Always remember to drink plenty of water on the day of your activity so you start out hydrated also!

What’s going on? Now I hear in the news that it might not be safe to use sunscreen and it is causing cancer?

What gives?

There have been a few sunscreen controversies lately, most notably that sunscreen itself can cause cancer, and that the new aerosol suncreens are dangerous for children. The evidence regarding sunscreen causing cancer is very minimal. New sunscreen technology uses “nanoparticles”, which help eliminate the thick, white coating that used to be left behind on your skin by older sunscreens. These nanoparticles do penetrate your skin and were thought to cause

16

oxidative damage that may lead to cancer, but we are now discovering that the particles do not fully penetrate through your skin (and are therefore not as dangerous as once thought).

Aerosol sunscreens are also becoming controversial, as they are thought to cause damage in the lungs from breathing in the tiny particles. This is most applicable to young kids, for whom a lot of spray sunscreens have been developed recently. If you are concerned, simply choose lotion or cream instead.

We do, however, have some very good evidence coming out of Australia that sunscreen use does indeed lower skin cancer risk.

Overall, wearing sunscreen and protecting your skin is much safer than going without! We know that the sun’s ultraviolet rays can cause skin cancer, and premature aging of the skin.

You should choose a broad spectrum sunscreen that protects against UVA and UVB light. Most good sunscreens contain one of Avobenzone, Zinc oxide, or titanium dioxide. Check for the Canadian Dermatology Association (CDA) logo on your sunscreen. SPF 30 is most ideal for skin protection. Oddly enough, SPF 60 sunscreen does not protect twice as well as SPF 30 – its more like the SPF 30 will give you 97% protection, and SPF 60 will give you about 98.5% protection.

However, most experts would suggest you start with a broadspectrum SPF of 30, and scent/brand/cream/lotion is up to you! But be sure to apply enough: 1-2tbsp is recommended, which is almost a shot glass full at 1-2oz!

Remember also all the other options you have available to you for sun protection! Hats, long-sleeved shirts, using sun umbrellas and sunglasses have always been encouraged for sun safety. There is now a wide variety and availability of special SPF-protective clothing, ranging from full-length body suits to t-shirts. Just google “sun protective clothing Canada” for a variety of on-line shopping options.

Some respected brands include Coolibar, No Zone, and Sunveil. *Disclaimer: This information is not intended to be taken as medical advice. Please see your own practitioner to obtain advice specific to you.

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.

Six

Natural Ways To Keep Stamina Up & Your Stress Down

by Dr. natasha turner, ND

Whether you are training for an event, or just juggling a busy schedule it’s hard to get from point A to point B when you are running out of steam halfway through the day. Try these six tips to boost your energy instead of your stress.

Work in a workout. It’s counter-intuitive, but a quick workout can actually boost your energy levels rather than deplete them. The body is a complicated system of give-and-take, and when you move around, it rises to the challenge, giving you the energy you need. In a study (http://tinyurl.com/ologfk8) published in the journal Psychotherapy and Psychosomatics, researchers had sedentary, healthy adults do just 20 minutes of low-to-moderate-impact aerobic exercise three days a week. They found it put a large dose of extra pep in their step: Participants reported a 20 percent increase in energy levels and also felt 65 percent less fatigue. And of course, it will also help to relieve some stress and burn off any extra calories that you may be taking in this week.

Hydrate then hydrate some more: If you’re dragging yourself through the day, check your H2O intake. Fatigue is, after all, one of the first signs of dehydration. A study from Tufts University (http://tinyurl.com/p6l4g8g) found that mild dehydration — equal to losing just 1 to 2 percent of your body weight — impaired cognition, mood and energy. It may also make you confuse thirst for hunger, so you’ll reach for a high-calorie snack instead of a glass of water. How much water should you drink? Try this formula: Your weight multiplied by 0.55 equals the number of ounces of water you need a day. Then divide that number by eight to calculate the number of cups. For an extra kick, jazz it up with a pinch of cayenne pepper and fresh lemon juice.

Add in an adaptogen: Adaptogenic herbs, like rhodiola can increase vitality - especially if the cause of your fatigue is a result of stress (a likely scenario if you are in training season). In one Swedish study rhodiola

significantly reduced symptoms of fatigue and improved attention after four weeks of repeated administration (http://tinyurl.com/ nv7gwa9). Rhodiola is my favourite choice for reducing cortisol and increasing serotonin and dopamine. Take 200 to 400 mg per day in the morning, away from food, for at least 6 weeks.

Cup of Java early in the day: For those of you who may be surprised at this suggestion, coffee can not only give you a morning boost – it actually has anti-diabetic properties (http://tinyurl.com/4sc59hl). One study found that women who drank four cups of coffee each day were 56 percent less likely to develop diabetes than were non-drinkers (http://tinyurl.com/pxlvp2o). A rule of thumb – it’s not a replacement for water (see above suggestion) and if it’s keeping you up and night and/or boosting anxiety, you should reduce your intake. Opt for an organic, fair-trade coffee and be sure to brew it with non-chlorinated filters.

Reduce anxiety not energy: L-theanine is a calming amino acid naturally found in green tea that’s known to support relaxation without causing drowsiness. Theanine works by increasing the production of GABA in the brain. Similar to the effects of meditation, it also stimulates alpha brainwaves naturally associated with deep states of relaxation and enhanced mental clarity. A recent study reports that L-theanine enhances attention, relaxation and reaction time (http://tinyurl.com/qbfyrjt). Researchers found that supplementation with L-theanine resulted in reduced heart rate and enhanced relaxation among anxious participants. In addition, the supplement enhanced performance on visual attention tasks and reaction time in the subjects with increased propensity towards unease and frustration. Take 50mg to 200 mg without food. In very high-stress situations, 100mg to a maximum of 600mg can be taken every 6 hours.

17

cassandra’s boston Marathon experience Cassandra Bonn may live in Prince Edward County, but it’s fair to say that for the 37 year old marathon runner, all roads lead to Boston. She and her family returned safely from the city of legend this past April, and despite the harrowing experience, Bonn is already making plans to return next year.

For the slender and effervescent blonde-haired, green-eyed mother of 2, the Boston Marathon has not been a life-long goal. In fact, she didn’t start running until after her now 5 year old daughter Grace arrived.

“I needed something really easy to do. I don’t have to go to the gym; I don’t have to go at a specific time; I don’t have to depend on anyone else. I literally put my shoes on and run outside,” says Bonn.

With the encouragement of her husband Kris, Bonn signed up for a program that taught the basics of the sport, and with the assistance of runningcoach Sandy Musson, Bonn took to the sport fairly quickly.

“How I really started running is I took a learn to run five k program that Tri and Run Sports offers - a really basic program, showing fundamentals of running. I just really enjoyed it.”

It wasn’t long after she started running that an old childhood friend from Ottawa asked her to run the Nike Women’s Marathon in San Francisco. Bonn ran the half marathon for the Leukemia and

18

Lymphoma Society of Canada, raising $6000 for them in memory of her brother who lost his battle with cancer at the age of 27.

“So not even six months later, I ran my first half marathon. I actually really surprised myself that I got there so quickly.”

With the support and encouragement of her husband, Bonn continued to participate in a multitude of runs. But it was attending the 2011 Boston Marathon as a spectator that sealed her fate. Supporting her husband, Kris, for his 2011 run inspired her. “That’s pretty much when I decided I wanted to do it.

Qualifying for the Boston Marathon, however, is no small feat. Runners must finish a qualifying marathon within a specified time based on their age and gender. For Bonn, that meant completing a full marathon – 26 miles - in 3 hours and 40 minutes.

“My first attempt didn’t go so well,” says Bonn. “There’s that wall - that infamous wall that runners talk about... and I hit it - around 30K. I was, like. ‘Whoa! I don’t think I can get my body to continue to move for another 12K.’ “ That was during the 2010 Niagara Falls International Marathon, but she and her husband ran the marathon together.

“He said, ‘I don’t care. You know we’re not qualifying for Boston here anymore.

We’re going for Plan C: finish under four

by Audra Kent

hours. Let’s just finish.’ So, Plan C it was.”

Bonn’s second attempt to qualify for Boston ended before it even started when Hurricane Irene struck in 2011.

“They decided to cancel the race. That was actually the last possible marathon I could do before Boston registration opened up. I missed it and I was so disappointed.”

To run in the Boston Marathon, runners need to complete their qualifying race within one year of registration, which begins in September of the year prior to the marathon. So Bonn needed to complete a marathon after September 2011 to qualify for April 2013.

Undaunted, she simply switched her focus again, and set her sights on Prince Edward County. “I did the County Marathon (October 2011) in three hours and 34 minutes, which qualified me for 2013 Boston.”

Two months after completing that race, Bonn’s son, Fraser, arrived. Though Kris had supported and encouraged his wife throughout the many races leading up to qualification, he opted out for 2013.

“He said, ‘It’s your race. It’s your time. I’m going to be with the kids.’ “ “You need support in the home to be able to do that, especially when you have a young family. So there’s no way I could have done this without Kris being my support, my at home coach, just everything. He was just amazing. He was my

biggest fan.”

With the support she needed at home, and Sandy Musson’s coaching, Bonn started training for Boston. Musson set the training schedule for Bonn, alternating the type of run, the distance, the intensity and the duration. “I run about five times a week when I’m training. Sometimes it’s long slow runs; sometimes its threshold runs, hills or speed training. For Boston I did some downhill training because so much of the Boston route is downhill.”

The 117th Annual Boston Marathon was April 15 this year.

More than 26,000 runners participated, representing more than 90 countries, with a half million spectators there to cheer them on throughout the entire length of the race.

Describing her experience, Bonn’s eyes shine with emotion. The terrorist attack has a lot to do with it, but it’s also the memories of the race itself that move her.

“The crowds were so inspiring. They pumped you up,” says Bonn. Reading her bib number, the crowds would cheer, “Go one-five-ohhh-five-oh! Go!” Pointing to a map of the race, Bonn talks about Wellesley College where she “kissed four women at Wellesley” - a tradition of Wellesley College (http://tinyurl.com/k63l6nh).

Animatedly, she describes her experiences along the run: At Boston College, before the infamous Hills of Newton begin, it was a big party. “People were handing out beer”. At some point along the route a little boy gave her an orange slice, and during the run she touched the man who, for many years, has run the race pushing his paraplegic son in a wheelchair. It is a tradition to give him a gentle touch as you pass to show your support.

There were trampolines, music was playing, bands were performing, people were handing out licorice, and there were even cheerleaders. But she didn’t like the people that had barbecues going, “because that just drove me nuts.” The smell just made her hungry!

Bonn completed the marathon in 3 hours, 34 minutes and 46 seconds, more than 5 minutes under the time required to qualify for next year’s marathon.

It was about 20 minutes later when the first bomb blew.

Bonn was a short block away, awaiting the arrival of her husband, her 2 children, and her mother in the family meeting area. Fortunately her family had been delayed on the subway.

When the bombs blew, people were unsure what was going on. She said, “You don’t think a bomb. You don’t think

19

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Top right: The Bonn Family: Kris, Fraser, Grace and Cassandra.

Photos by Kris Bonn

that. It sounded like a cannon, ‘cause what does a bomb sound like anyway?” Kris, who had been underground when the bombs blew, was completely oblivious. “The cops were saying, ‘I don’t think you want to go that way.’ Someone said, ‘You’re not going to take your children down to the finish line, are you?’”

Bonn and her family did reconnect about an hour after she finished the race. The 12 km drive back to Newton where they were staying took an hour and half, since it was also being used as an evacuation route.

Amazingly, Cassandra knew almost immediately she would return. “Within an hour, I knew that I was going to be running Boston again next year cause you can’t let such a negative experience overpower, you know, such a positive one.”

Cassandra Bonn ran and survived the 2013 Boston Marathon, and she is proud of her accomplishment - rightfully so. But the self-effacing and beautiful young mother is perhaps even more proud of her family. Her children, 5 year old Grace, and her 18 month old son, Fraser, both adopted, clearly bring her great joy. And living a healthy lifestyle is a family affair for the Bonns-- daughter

Grace ran the Kids of Steel Triathlon in the County this year, placing first in her heat.

Bonn works 4 days a week as a sales representative for Quinte Broadcasting and says, “I feel like I have a balance between my work and my family.” Adding, “It helps that you have a job you love!”

For Bonn, the things required to learn to run are simple: a training plan, the right pair of shoes for you, proper nutrition and hydration, and a goal. But for Cassandra Bonn, even more important is support. “Kris is now going to try and qualify again. He’s going to run it with me. He’ll run beside me.

We’re going to do it together.”

The

Marathon

by SANDY MUSSON

The marathon is a foot race over a course measuring 42 kilometres, 195 metres. To run one is challenging, exciting, fulfilling and worth the time and effort if trained for correctly. The fastest marathon on record is 2:03:38, the average time is 4:37 and for most major marathons you need to be at least 18 years of age while the oldest marathoner on record is 100 and has a finishing time of 8:11:05. once considered a sport for the elite, today it is a sport for the masses and holds a spot on many bucket lists.

If you’re considering running a marathon this year, there are a few things you should know.

• To stay injury free, you should not consider running a marathon until you’ve been running for at least a year and are covering 10 km regularly.

• You will likely not qualify for Boston in your first marathon.

• You should train specifically for 12 to 24 weeks. The greener you are, the more time you require.

• A marathon is not simply two half marathons put together, it is so much more.

• Count on a finishing time that is double your half time plus ten to twenty minutes.

• All marathons are the same distance. There are no 5 km marathons.

• A well trained athlete only fails at the marathon distance for two reasons…incorrect pacing or failed nutrition strategies.

• You can only use the elites racing philosophies if you are as fast as them.

• You can train for a marathon on three days a week although more is better but finding the least amount you can do to achieve your goals is optimum.

• If you can’t hit your goal pace in training you won’t be able to do it race day.

• Top 5 Rookie Mistakes: #5 Wrong Training Program (get a coach), #4 Starting too Fast (practice pacing), #3 Lack of Knowledge (ask a coach, training partner or local running store), #2 Hydration (carry it, drink it, add electrolytes), #1 Injury (avoid too much, too fast, too soon).

A good plan is to run at least four days a week, adding in cycling, swimming or other cross training activities, weight training with light or body weight. Some runners like a complete day off while others use an active recovery day of yoga, Pilates, stretching and/or massage to be proactive with injuries.

A typical late program training week might look like the following:

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HEALTH & BookHere’sLook what we’re reading this summer...

‘APPINESS RunKeeper RunKeeper is a very popular app among runners for a number of reasons. For one, it’s a free app that is feature rich. It offers a variety of ways to track runs, jogs, and even cycling. You can share your times through Facebook, and record your stats for comparisons to see how you’re improving.

Endomondo Endomondo is a very social running app.

Like RunKeeper it’s easy to track your duration, distance, and speed, but you can also create routes, challenge your times, and challenge friends who live nearby. You can get an audio coach, track hydration, send friends pep talks, and much more. One cool feature is the ability to compare other people’s route times with your own online bragging rights!

The Rosie Project Graeme Simsion The feel-good hit of 2013, The Rosie Project is a classic screwball romance about a handsome but awkward genetics professor and the woman who is totally wrong for him. Fabulous fiction for summertime at the beach, The Rosie Project is a romantic comedy like no other. It is endearing and entirely unconventional, and it will make you want to drink cocktails.

A Long Time Coming: Running Through the Women’s Marathon Revolution Jacqueline Hansen Women had to travel a long, hard road to equality in long-distance running. The 26.2-mile distance was the least of this effort. In the 1960s, when Jacqueline Hansen began running, the longest Olympic women’s race was 800 meters – less than half a mile. Hansen became a crusader for this cause, and her work with the International Runners Committee helped convince sports officials to add the marathon to the Olympic program in 1984. The inaugural marathon champion, Joan Benoit Samuelson, writes in the foreword: “How fitting it was that the first Olympic Marathon for women was run in Jacqueline’s hometown of Los Angeles. Her book tells the story of a true pioneer, who has lived the history of our sport and has helped make possible all that we runners do today.”

The Runner’s World Cookbook: 150 Recipes to Help You Lose Weight, Run Better, and Race Faster Joanna Sayago Golub (Author), Editors of Runner’s World (Author) Runners need to eat well in order to perform, and what they eat can have a direct influence on how they run. The Runner’s World Cookbook is the perfect combination of performance-boosting nutrients to maximize performance with easy, delicious, and quick recipes. This cookbook contains 150 recipes sourced primarily from the authoritative voice in running itself, Runner’s World magazine, along with exciting additional content. These recipes are intended to maximize a runner’s performance and enhance nutritional benefits. This title will be released on Amazon Oct 1st.

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23

Book Club for Kids!

by Jillian Holmes

School’s out, but that doesn’t mean the kids have to close up ALL of the books!

Why not create a Kid’s Book Club to foster a love of reading through the summer months and all year long.

Last year, I created a book club for my two boys, ages 5 and 8. Having learned from my own experience, book clubs need to be social, fun and without pressure. Like mommy’s book club, which sometimes feels more about the new appetizers and the wine, our parent/child book club was about the snacks and the games. You could call it more of a literary themed playgroup.

Over the last year we have consistently met each month, reading a new book and enjoying a new activity. We have both boys and girls participating, spanning now across three grades. We have covered a variety of topics and reading levels. The guidelines given to get them on board – you didn’t have to read the book! As expected, the kids embraced reading. They really wanted to come to the party, but before long they wanted to read the book too! They talked about the books at school and even read additional books throughout the month. Eventually, they were actually coming to book club with their own suggestion for next month’s book.

Book Club has also been a great way to keep friends connected, through the summer months and when children are not in the same

class.

Here are some quick tips to create a book club of your own!

Keep the size of your book club manageable. 4-7 kids seem to be a good size. Start smaller if the kids are younger. You can go bigger if you have additional, involved adults in attendance. In an effort not to be exclusionary, but not too big, we encourage new groups to start up, and then we share our books and ideas.

Choose a group of compatible kids AND adults even if it’s a kids-only book club. We prefer the parents to be involved, not only on club night, but throughout the month reading the book and discussing with their child at home.

Book club night is typically 2 hours long. They are kind of like a small birthday party. For our book club, we meet at various local establishments to lessen the burden of hosting, but occasionally we meet at our homes and host when the book has a correlated movie or a bigger craft/activity planned.

Choose age appropriate books. Ask teachers or your local librarians for book recommendations. Schools often have a Scholars book program, where you can buy multiple books and the school gets a donation for their library.

The snacks should be related to the book whenever possible – let the host child help with the menu or even the cooking.

Activities can be themed too, or use standard aids to get the

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From top: When we read Chocolate Fever by Robert Kimmel Smith, our challenge was to bring chocolate items mentioned in the book for our pot luck!; Activity cards. Photo by Jillian Holmes conversation started. Some activity examples include a jeopardy style game of questions – kids love jeopardy! Or create a deck of cards to ask generic questions about the plot, characters and setting. The kids take turns drawing from the deck and everyone has a chance to share an answer to the same question. These cards start great conversations! Visit www.hlnow. ca for list of card questions. You can also create a memory game out of random items mentioned in the book. As each item is recalled the kids can explain how it was relevant.

Watch the correlating movie and point out differences between the two mediums.

Consider going on a field trip, or doing a craft related to the story. The book club activities are only limited by your imagination, and when it comes to kids – well, anything goes!

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HometownHeart

Celebrating those who make a difference

in our local and global communities!

In Memory of Lori Ann Cormier Lori was one of the beautiful ladies on the cover of our Fall 2012 issue. At the time, Lori was just finishing chemo-therapy treatments, but she honoured us by taking part in our New You Makeover and Photo Shoot. We were deeply saddened to hear that Lori passed away, May 19, 2013 after a courageous battle with cancer at the age of only 39.

Lori loved horseback riding, her many friends and most of all her family. She is survived by her parents Paul and Connie Bennett of Belleville and her sisters Jennifer, Tammy and Doris. Lori leaves behind her husband Shawn and her two young sons, Landin and Tanner.

“To live in the hearts we leave behind... is to never die.” -Thomas Campbell

Successful Double Lung Transplant for Jessica McDonnell Jessica was featured in our Spring 2013 issue in the article entitled “The Gift of Life” (http://tinyurl.com/k2n3blg). At that time, Jessica was awaiting a double lung transplant. Thankfully, after a two year wait, and seven false alarm calls, Jessica received her eighth and final call.

She underwent a successful double lung transplant at Toronto General Hospital on May 3rd, 2013.

Jessica is breathing on her ownfor the first time in years, and she has begun making plans for her future.

“I feel truly blessed by the gift of the donor family,” says McDonnell. “I am living proof of just how important it is to sign up to be an organ donor.”

Jessica concludes, “I am so grateful to the amazing doctors I’ve had, to my wonderful family and friends for their support, but most of all to my husband Arthur, for his unwavering love and commitment. I am loving my new life!”

26

beauty

e, in h s n u S , r e m m u S ou Y d n a n e e r c s n Su

by ALICIA BRUNTON

The sun is shining, sandals are on our feet and we are ready for some summertime weather. But what about our skin?

We all love hitting the beach and spending time on the patio with friends and family, but it’s important to remember that our skin needs protection. We don’t realize the damaging effects of the sun on our skin until it’s too late. For a great summer, remember to care for your skin by using sunscreen every day, and not just once a day. It’s important that sunscreen be applied liberally several times a day as the effectiveness of it wears off over extended periods of time.

Whether tanning or burning, the epidermal layer of the skin is being damaged by the effects of UVA and UVB rays from the sun. Too much sun exposure increases the risk of cancers, premature ageing and scarring from severe burns.

Luckily, there are many fantastic products available that can keep skin protected. A rule of thumb to remember to choose a lotion with UVA and UVB protection, and an SPF of at least 15 or

higher.

But how to get that healthy glow that we all love to have? Think of using a selftanning product to give your skin a little colour. There are several on the market that also provide SPF protection. It’s important to take precautions though.

Test the self-tanning product on a piece of skin not normally visible to others-This way you can check your reaction and ensure that you’ve chosen the right shade for your natural skin.

Simple prevention is the key to ensuring your skin stays healthy and youthful as you enjoy all summer has to offer.

For more tips and tricks, check out the Beauty Geek’s Blog at www. the-beauty-geek. blogspot.com, follow @KaturahAll on Twitter and “Like” the Beauty Geek Blog Facebook page.

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Three Tips for Super Summer Hair

by Darek Wierzbicki The gorgeous summer weather that we Canadians dream of all winter long can be brutal on our hair. Sun, heat and humidity can make even the most fabulous locks cry.

Thankfully we have three tips to keep your mane manageable, healthy and looking fantastic this summer season!

• Cleanse – Summertime requires constant cleansing. Hot tubs, chlorinated pools and sandy beaches each present an opportunity to get dirty in the summer. Be sure to choose a gentle shampoo with a clarifying solution that you can use daily after each activity. Clarifying shampoos will remove the build-up of sand, chlorine and sunscreens and keep your scalp and hair clean and healthy throughout the season.

• Moisturize – Restoring balance to weather weary hair often requires a little extra effort. Ask your stylist about specially formulated hydrating treatments for your hair type. Your stylist can perform these treatments to replenish your hair’s natural oils and regain radiance. Remember, after each shampoo apply a moisturizing conditioner to maintain softness and lustre.

• Protect - When the humidex reaches unbearable temperatures, a little protection can make all the difference in preventing frizzy summer hair. First, ensure that your conditioner contains UVA and UVB elements to protect your hair and scalp from the sun’s damaging rays. Second, it is more important in the summer than any

other season to use finishing products such as anti-humectants or emollient creams, waxes, oils or pomades. Each product works differently and you should choose your product based on the texture and length of your hair. If your hair is fine and flyaway, choose a light cream or gentle oils that will not weigh your hair down. Thick, straight hair, whether long or short, can benefit from waxes , while heavier creams and pomades are great for thick, coarse and curly hair.

So keep your summer style shiny and radiant by using these simple tips. Go ahead!

Be sun soaked, sandy and swim. Enjoy all that summer has to offer!

Darek Wierzbicki, owner of Studio 237, internationally renowned hairstylist, and recipient of the Canadian Hairdresser of the Year Award, has the answers for your questions about hair! Send them to him at www.studio237.com or www.darekw.com!

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SUMMER CAMPS (3 yrs & up) DANCE BOOTCAMP (unlimited dance all summer) ADULT FITNESS CLASSES (and more!) insideoutdanceacademy2012@gmail.com www.insideoutdanceacademy.com

613-962-2623

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The best legal minds ...on your side

legally speaking with Vayia Ellsworth B.A.(Hons), M.B.A., J.D.

Vayia Ellsworth B.A.(Hons), M.B.A., J.D.

Area of Practice: Family Law vellsworth@tmlegal.ca

Scott E.B. Harwardt B.A., J.D.

Area of Practice: Family Law sharwardt@tmlegal.ca

The Leading Full Service Law Firm For Central and South Eastern Ontario

A name you can trust...

Advice you can depend on!

200-205 DUNDAS ST. E. BELLEVILLE 401-366 KING ST E. KINGSTON

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613-966-2620 www.tmlegal.ca 30

Summer holidays are coming up, and I have the opportunity to take my children to Europe for 6 weeks to visit my new husband’s relatives.

My ex-husband and I have a shared parenting arrangement, however we have not put our parenting arrangement in writing. The children really want to go to Europe, but my ex-husband is not sure he will allow them to go. What can I do to help make their dream of going to Europe come true?

The first approach you might like to take is negotiation. One tactic may be to offer that your ex-husband take the children for 6 weeks the following summer. Your offer shows good faith that you are willing to give him the same time with the children that you are requesting of him. You should also be prepared to provide him with an itinerary, contact information and a way for him to contact the children while overseas.

Unfortunately, your offer may not be satisfactory to your ex-husband and he may refuse. If negotiations fail, your other alternative is to attempt to obtain a Court Order allowing you to take the children to Europe.

The Children’s Law Reform Act (CLRA) grants powers to the court to make Court Orders for any aspect of incident of the right of access to children. Courts have interpreted any aspect of incident of the right to access to include necessary ancillary issues such as health, education, travel, vacations and extracurricular activ-

ities. Therefore, traveling with children falls within the area of access.

If your ex-husband withholds his consent for you to travel with your children outside of the Province, Courts have the power to dispense with your ex-husband’s consent to travel with your children if it is in the best interests of the children to do so.

The best interest test is highly fact driven and turns on the specific circumstances before the court in each case. That said, in general, in determining the best interests of the children, the Court will consider the childrens’ views and preferences, if they can reasonably be ascertained. This will depend on the childrens’ ages and their level of maturity.

Another consideration when traveling with your children is whether your children have passports. You must have passports for your children if you are flying internationally. If you do not have passports for your children, you will require your ex-husband’s consent to apply for the passport. If he is refusing to consent to the application for a passport, you can attempt to obtain an Order from the court to apply for and retain the childrens’ passports without the signature, consent or approval from your ex-husband.

A final consideration is time and money.

Commencing a court application and applying for passports can be a lengthy and costly process. Therefore, you need to be mindful of these issues in booking your trip.

finance tip:

A solid financial plan gives you confidence for your future, but unexpected events can have serious and long-lasting impact on your plans. Insurance solutions can protect what you’ve worked so hard to build. Call Caroline Day at Sun Life Financial today to learn more about protecting your family.

Fast, accurate and aFFordable tax PreParation

Teresa Gnagnarella Mobile Mortgage Specialist Royal Bank of Canada

613-921-7670

teresa.gnagnarella@rbc.com mortgage.rbc.com/teresa.gnagnarella

Personal, Business and Corporate Tax services Ask us about our bookkeeping services.

Shirley French Tax Specialist

269 Front St, Downtown Belleville 613-771-9555

Critical illness insurance can protect your finances from the impact of a serious illness. Together we can find the right solutions for your future. Let’s talk about Money for Life TM .

Caroline Day 613-477-3138

caroline.day@sunlife.com www.sunlife.ca/caroline.day 160 Roslin Road Roslin, ON Life’s brighter under the sun © Sun Life Assurance Company of Canada, 2013.

The Leading Full Service Law Firm For Central and South Eastern Ontario A name you can trust...

Advice you can depend on!

Belleville Kingston Brockville Whitby

613-966-2620 www.tmlegal.ca

613.966.6060 Patricia Guernsey - Sales Representative

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Critical illness insurance • TFSAs • RRSPs

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Let’s talk about Money for Life.

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Thomas James 613-962-8606 ext 2224 tom.james@sunlife.com www.sunlife.ca/tom.james 365 Front Street North Belleville, ON K8P 5A5 Life’s brighter under the sun © Sun Life Assurance Company of Canada, 2013.

Terpstra Carpentry Inc. Your Professional Home Builder

Welcome Home 613.399.1404

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terpstra@xplornet.com

Where did all my money go?

People ask me that question all the time.

Well, I think I can find your money. I’m going to share my favourite super-secret, highlyclassified, for-your-eyes-only budget trick, so don’t tell anybody, okay?

Step one: FIND the money.

Go to your online banking and print out a full month of transactions. Use a regular month with regular expenses, not a month with out-of-the-ordinary expenses, like December or the month you went on vacation. Sit down with a highlighter and mark every single debit card transaction except for gas for your car. Add up all of those interact and debit charges and gasp at how much money you spent on fees alone. There’s your money.

Found it!

Step two: PLUG that leak.

Take that number-- let’s say it’s $3000, which is not an unusual amount. Now, subtract $500 from that number. Your new number is $2500. Each month, your job is to take out that amount, $2500, in cash over your pay periods (For example, if you get paid 5 times per month, you will need to withdraw $500 each time). Put away your debit card. When you need groceries or other incidentals, only use the cash that you have on hand. That’s the money you have for expenses.

Step three: PIN that freed up money to something.

Now you have $500 saved. Put half of that, $250, towards an RRSP or TFSA, or put some that money towards insurance to

by TOM JAMES

protect your lifestyle and your kids’ future.

Plus you’ll have $250 in your account as an “in case of emergency fund” or savings towards next year’s vacation. You’ll be much healthier financially, you’ll have started a proper savings plan for the future and you’ll have more money to spend. On top of that, you won’t even notice you’re on a budget. Trust me-- it really works.

How DOES that work? he problem with debit cards is that there’s no consequence to using them. Before the debit card, to buy something you had to hand over money to get what you wanted. It was a trade of cash for services or goods. Now, when you hand a merchant your card he or she gives you your products or service and then returns your card to you.

What a deal! There’s no loss psychologically. So most people go overboard with it. When you go into that big-box store to buy milk, bread and eggs, do you ever walk out with just that?

Or do you walk out with an additional $60 worth of purchases you didn’t really need? By using only that cash you have available you’ll be able to avoid unnecessary purchases. When you’re down to your last $40 and it’s 3 days until pay day, I guarantee that you will only get the milk, bread and eggs that you need.

Tom James is an award winning financial advisor in Belleville, married to licensed advisor Daniella Barsotti, and the proud father of his two sons Adam and Logan.

Nothing to Wear?

Primal Crunch This delicious, gluten free granola is produced and sold locally in the Quinte area. Made of nuts, seeds, raisins and natural sweeteners, it is perfect as a healthy snack or breakfast cereal. 1 lb bags of Primal Crunch retail for $10. A list of local distributors can be found at www.livingprimal.ca.

mineral sunblock We know you are looking for skincare products that are healthy to use on you and your family.

Our sunblock contains plant based ingredients that have a naturally higher SPF.....ingredients like coconut oil, shea butter and sesame oil, but also 16% zinc which equates to SPF30. Itâ&#x20AC;&#x2122;s the zinc that creates the actual barrier to the sun, blocking both UVA and UVB rays. Sunblocking lip balm also available. $14

RetaiL Therapy Who doesnâ&#x20AC;&#x2122;t need a little retail Therapy from time to time? This page features just a few local finds that we thought you might love!

Guru Eco Wear Vintage recycled saris are used in the making of these garments. these saris are collected from the households of India in trade.

With the teamwork of village artisans our Canadian designed styles are born! Lighten your footprint, wear guru.

Wrightsock Stride Low and Fuel Low The dual-layer Wrightsocks prevent blistering by minimizing any friction with the foot.

The high-thread-count pattern offers a plush and comfortable feel. Available at Sportchek. $16

Your Look!

NEW LOCATION!

168 Dundas St. E., Trenton

613-242-5165 285 Main St., Bloomfield

Asics Gel Noosa Tri 8 Up the performance and the style! A responsive ride and lightweight construction give the Noosa Tri 8 excellent runability, and a Dynamic DuoMax system provides a smooth transition and a bit of overpronation support. An airy no-sew upper makes this shoe suitable for sockless wear, perfect for your next triathlon. Includes elastic laces for quick entry.

Available at Tri & Run Sports. Noosa $179.99

613-813-0818 Find us On Facebook for daily deals!

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super swim workout Backstroke Your Way to Optimum Fitness

by TIFFANY WARD

Tiffany Ward is the Supervisor of Aquatics for the Quinte West branch if the YMCA. Tiffany is pictured here in the therapeutic pool at The Quinte West YMCA swimming the backstroke!

Swimming is one of the most complete ways to maintain physical conditioning. There are 4 common strokes; freestyle (also called front crawl or Australian crawl), breaststroke, butterfly and backstroke.

While freestyle, breaststroke and butterfly often get marquee billing at Olympics games and other premier competitions, a strong case can be made that the backstroke is the true champion in terms of overall benefits. The following is a list of 5 reasons you should begin swimming upside down: • Improve your FLEXIBILITY - When you’re not rocking it with barbells and dumbbells, use backstroke as a way to lengthen your arms and shoulders. When the fingers enter the water to begin the catch phase, your biceps must bend against the resistance of the water to finish each stroke. Although your biceps and upper back are in the greatest demand during the catch, your triceps and chest will benefit as well.

• Strengthen your CORE - The key to backstroke is balance. Although all swim strokes strengthen the abdominals, the backstroke engages your entire trunk through a constant alternating hip rotation. Also, kicking off of each wall activates both your hip flexors and lower back.

• Balance your POSTURE - Backstroke is a great exercise to reverse the effects of daily stresses on our bodies like sitting at a computer. It helps open up the chest and strengthen the upper back. This pulls the shoulders back into alignment, thereby helping to restore healthy posture.

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• Improve your FREESTYLE - Freestyle is often the first stroke taught to beginners and is the one favoured by lap swimmers.

Mix up your workouts and improve your freestyle by incorporating a few laps of backstroke into your regime. These 2 strokes are perfect complements to each other, working opposite muscle groups. Consider alternating strokes between laps or using backstroke in order to cool down.

• Active rest by CROSS TRAINING - Are you a runner or cyclist?

Swimming is a low-impact way to cross train between runs or rides. Backstroke kicking engages the muscles in your quadriceps, gluteal and calf muscles for a complete lower-body workout. Next step….. TRIATHLON!

by Alison kemp

Enjoy the Bay! Remember when you were a kid and could hardly wait for summer? When you could hardly wait to swim in the bay, go tubing at a friends cottage or catch a fish?

Why does that have to stop? Let me guess? Because you are too old???? NEVER!!!

Summer on the Bay is for EVERYONE and can be most enjoyed with your kids! I dare you to go tubing with your kids, learn how to waterski and wakeboard or float on a blowup raft on the waves.

If high adventure is not what you are into, then ask your neighbor to try out their kayak, rent a canoe or take you with them

on sailing night at the yacht club.

How about catching a fish off the pier?

Be prepared to bait the hook and take off the first catch (bring gloves) ?!?!?

No matter what your pleasure is, try something new this summer and share it with your kids.

If you hear someone screaming with delight in the early morning this summer - it’s me and my family waterskiing before the waves come up! See you on the bay :)

YMCA Membership Join today and enjoy all the benefits of the YMCA ALL NEW Cross-Trainers, Treadmills with Personal Entertainment Systems NEW Free Weights, NEW Selectorized Weight Machines, Fitness Classes and Aquafit Classes and more changes coming in 2013 including: • 8 windows on the track level • new gym flooring and basketball backboards • rebuilt saunas • Membership Desk completely redesigned • improvements made to the areas leading to childcare • exterior painting and signage upgrades Exciting times ahead in 2013 Join as a family; Adults receive all of the above and children receive access to the YMCA plus swim lessons and 2 dry land programs per 12 week session For more information contact one of our Membership Branches or visit our website www.ymcaofceo.ca

YMCA of Central East Ontario Belleville and Quinte Region Belleville Branch 433 Victoria Avenue Belleville, Ontario K8N 2G1 Tel. 613 966-9622 • Fax 6131 962-9247 City of Quinte West Branch 50 Monogram Place Trenton, Ontario K8V 5P8 Tel. 613 394-9622 • Fax 613 394-8223

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Join us for the 2013 BGH Foundation Gala

Quinte Rowing Club

by Audra Kent

September 28, 2013

Sears Atrium, 500 College St. E. For more information on becoming an event sponsor, live auction sponsor or to purchase a table or tickets, contact the BGH Foundation at 613-969-7400 ext. 2528 TIT

PONSOR LE S

THIS

YE A

R’

S

www.BGHF.ca

MARKETING & DESIGN

Integrity, Knowledge, Solutions

Ro Creations PANTONE SOLID COATED: 1815 C BLACK - PANTONE SOLID PROCESS BLK C

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It’s 8:00 a.m. Saturday morning and the blue water of the Bay of Quinte is like flat glass. Geese, ducks, seagulls and heron start their day as they fly overhead. The early morning light of the sun, blinding when looking east as birds fly past, shimmers on the gently flowing ripples, and fishermen participating in a local derby are already out on the waters, ever vigilant in their search for the big bass that lurk below.

Other early birds are out, but these are of the human variety. Cyclists, runners and walkers, many with their dogs, enjoy the waterfront trail, which at its easternmost point leads to an unassuming white structure that rests near the foot of Herchimer Avenue. This is the home of the Quinte Rowing Club.

Some club members are out for an early morning row, while students of the “Learn to Row” program are participating in week three of their four week session, hosted by an experienced club coach. They’re all here to take advantage of the calm, before it becomes too busy on the water, and before the water gets too choppy for comfort.

Pulling various shells out of their facility, members mount the stream-lined boats strategically on their shoulders, walk the short distance to the waterfront and then with great strength, they lift the shell up, righting it as they do so, and efficiently deliver the narrow hulled shell to the quiet waters alongside the single dock.

Next are the oars: the long black loom stops abruptly where the red and bright yellow blade begins. Each is placed carefully into its oar lock and then the rowers cautiously enter the vessel, settling comfortably in the small seat afforded them in such a narrow shell.

Pushing off form the dock, the four rowers adjust their positions and commandingly hold the handle of their oars in preparation to start. Sun glasses on, feet in position, breathing in, they pull… The synchronized ballet on the water begins.

The Quinte Rowing Club (http://www.rowquinte.ca/index.html) has been in existence since the 1980’s. Boasting a membership of more than 30, members range in age from about 15 to more than 60. The club is housed in an old bottling plant located at the foot of Herchimer Avenue on the Keegan Parkway. In 1996, a purpose-built addition was added, which includes, among other conveniences, an impressive indoor rowing tank (the closest are Peterborough and Toronto) used for year-round training.

The club offers a range of programs in all age categories – from youth to adult and everything in between. They even offer youth summer rowing camps throughout the month of July.

Rowers - new and experienced, young and old - meet several times throughout the week.

Evenings and mornings, weekdays and weekends, summer and winter, there are plenty of opportunities to row.

MUSCLE STRAINs

Physio

Corner

by Liz Grant BScPT CAMT Summer is here, and there is nothing like a muscle strain to slow down your fun. Strains are injuries involving muscles or tendons and are frequently referred to muscle’ pulls’. Strains and sprains are often confused both in terminology and evaluation. Remember that strains involve a stretch or tear of muscle and/or tendon tissue and sprains involve ligament and joints. Strains are caused when the muscle is stretched beyond it normal limits and flexibility imbalance. This is a common injury in sports often affecting the muscles in the leg, groin and hip. Muscle strains are graded according to severity.

• 1st degree-mild over stretching of a muscle • 2nd degree- moderate ‘overstretching’ of a muscle, some tearing of the fibres • 3rd degree- severe tearing or rupture of the muscle or tendon Signs and Symptoms • Muscle spasm • Swelling and possible discolouration • Tightness in movements and/ or partial loss of function • Possible deformity (indentation, bump)

• Point tenderness • A feeling of a direct blow with no history Management • Control the inflammation using the R.I.C.E. principle.

• Control the use of the extremity: for minor strains, gently stretch the muscle.

In more severe cases rest the limb, NO stretching, NO massage and NO heat. This increases the blood flow and increases the inflammation.

Return to Activity For Grades II and III strains, you should not return to activity until a physician or physiotherapist has checked you out. Strength and flexibility in the injured leg should be the same as the uninjured side.

If your sport involves quick acceleration movements, a very graduated return to activity must be followed Prevention • Pre-season strength and flexibility training • Warm-up prior to activity You must also be well hydrated at all times as muscle cramps and strains are often associated with abnormal muscle contraction as caused by fatigue and dehydration.

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

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events... to keep you moving!

Farmers Markets Everywhere!

Bancroft - Seven day a week, 8am-5pm Belleville - Tues, Thurs & Sats, 6am- 5pm Madoc - Sat, 8am - 1pm Marmora - Sat, 8am - 1pm Quinte West - Thurs & Sat, 7am - 2pm Stirling - Wed 5-7pm, Sat 8am - 1pm Tweed - Sat, 9am - 1pm Wellington - Sat, 8am - 1 pm July 4 13th Annual Ladies Golf & Spa Day A fundraiser for Volunteer & Info Quinte. Oak Hills Golf Course, 11am shot gun start $115 includes power cart, spa services, wine tasting, dinner, raffle, live auction, 50/50 and a prize for everyone. 613-969-8862 to register.

July 5, 10am - 3pm Family Nature Day Macaulay Mountain Conservation Area in Picton. Rain or shine.

Admission (suggested donation of $2 person)

July 5, 6, 7 132nd annual Tweed Fair! www.tweedfair.net

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July 6-7, 10am – 5pm 2nd Annual Lavender Festival At Prince Edward County Lavender Farm, 732 Closson Rd, Hillier Details at www.peclavender.com

July 11-13 Waterfront Festival - Belleville July 11-13 Downtown Belleville Sidewalk Sale

August 9-11 Ribfest for Big Brother & Big Sisters. Zwicks Park, Belleville.

Plenty of protein for a great cause.

August 10 Wellington Dragon Boats Waterfront celebrations start 9am at Wellington Harbour August 10 Zombie Run. Sharpen your pointy sticks and hatchets, the Zombies are coming! Join in the fun at the Batawa Ski Hill for a 5k Zombie run in support of the Quinte West Youth Centre. Pre-register at www. onlineregistrations.ca/quintezombiezone

July 14 The Waterfront Walk/Run for Heart is for runners and walkers of all abilities. Proceeds to Heart and Stroke Foundation 1K, 5K, and 10K route along the Waterfront Trail. Registration 7:30 AM by the Zwicks Park soccer field., August 13-18 $25 fee contact Ashton Calnan 13th Annual PEC Jazz Festival 613-779-7799 Features internationally acclaimed musicians performing all around July 19 the County. Venues include the Rotary Loves Kids Golf Tourney Regent Theatre in Picton and 32 Great day on the Links raising satellite locations at restaurants, money for area Children’s charities, vineyards and more throughout followed by The Party on the the County. www.pecjazz.org Square. www.rotaryloveskids.com August 15-18 July 21 Stirling Agricultural Fair Run For Reece 5k/10k Stirling Fairgrounds. Live Canadian Details at www.triandrunsports.ca entertainment, midway, tractor pulls, petting zoo, arts & crafts and demo derby. Visit www.stirlingfair.com for event details

August 23-25 3rd Annual Elvis Festival - VIVA TWEED! Tweed Fairgrounds and Downtown Tweed.

Tickets and Camping on sale now at www.tweedelvisfestival.ca August 24, 7pm Jack and Jill Chase A first for Quinte, this nighttime race pits the boys against the girls in a 10 mile run along the waterfront for a coveted $500 prize!

Features custom medals for all participants, t-shirts and a family block party during and after the race! Register online at www.tinyurl.com/lhusdlu.

August 25, 9:30am Annual Queensborough Triathlon Run/Walk, Swim, Bike.

Start your training early, bring family and friends & join in this fun event. Do one component of the Triathlon or all three. Queensborough Community Centre, 1853 Queensborough Road.

Details, call Lud or Elaine Kapusta at 613-473-1458.

September 6-8 Picton Fair One of the oldest agricultural fairs in Canada. With everything from baby shows to a Demolition Derby, there’s everything, including animals, vegetables and lots of entertainment for all ages. Picton Fairgrounds, 375 Main St. East Full program at www.pictonfair.net September 7, 11am - 4pm Water Buffalo Food Festival Go Buff and join us for our 5th anniversary year.

Mill St., Downtown Stirling. www.gobuff.ca for details.

September 27-29, 11am - 4pm Taste, Community Grown, Crystal Palace, Picton.

PEC’s favourite food and wine celebration! Full details and tickets available at www.tastecelebration.ca September 28-29, 10am - 4pm 5th Annual Alpaca Farm Days 127 Sine Road, Stirling, ON Join us and find out what makes alpacas so amazing! www.AmazingGrazeAlpacas.ca.

An Estate Plan can provide peace of mind for you and your family...

Leave a legacy..

Flowers soul “Flowers are sunshine, food and medicine for the soul”

Burbank

Belleville General

Hospital Foundation Proudly supporting

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

Our experienced and caring staff have helped many grieving families choose the right flowers to express their love for a beloved family member.

Let Barbers help you choose the flowers to best reflect a loved ones life. We are happy to incorporate everyday items to personalize your floral tribute.

Better equipment for better care at BGH

Our Funeral Home offers: • Licensed staff available 24 hours each day to assist with your needs.

• Free consultation on Pre-Arrangement • Burial and Cremation options • Aftercare services provided.

• Reception Centre • Prices to accomodate all financial needs • Sensitive and dedicated staff • Still family owned.

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

Belleville General Hospital Foundation 613-969-7400 ext 2528 w w w . b a r b e r s f l ow e r s . c o m

www.bghf.ca

P h : 613-968-5783 T oll F ree : 1-866-404-0037 122 F ronT S T ., B elleville

80 Highland Avenue Belleville, ON K8P 3R4 613-968-5588 www.QuinteFuneralCentres.com

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A smile to last a lifetime...

You deserve the most modern dental care available. As part of our commitment to quality and you, our patients, we constantly work to bring you the best care available.

Call our offices today and schedule an appointment for the personalized, gentle care that you deserve.

A beautiful smile starts here.

New patients always welcomed!

Saturday appointments available

69 Division St., Trenton

613-392-9586 www.drbretts.com