Okanagan Health & Wellness Magazine Fall 2017 by Okanagan Health & Wellness Magazine

wellness Fall 2017

Okanagan Health & OHW Magazine

MAGAZINE

Your Spine and Your Health: The Brain-Body Circuit Board

Vanilla "Bean" Cake P. 30

P. 8

Music for Young Children P. 24

Adding Pelvic Floor Activity into Your Everyday Life P. 11

Are Your Drawers Enjoying Your Hearing Aids?

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contents

Fall 2017 Volume 5 Issue 2

Caregivers in Distress: A Growing Problem Page 22

NATURAL HEALTH 8 Your Spine and Your Health: The Brain-Body Circuit Board The spinal cord is the network connecting the brain and the body, so it is important to remedy spinal imbalances that commonly lead to pain and poor health. 10 Garbage In, Garbage Out Activate your lymphatic system to stay healthy and vigorous for a lifetime. 11 Adding Pelvic Floor Activity into Your Everyday Life Pelvic floor dysfunction, primarily incontinence, is a widespread issue affecting roughly 3.3 million Canadians and adding $3.8 billion yearly to the healthcare system. 13 Babying Your Skin Hormone surges create skin changes in most pregnant women. Here are some dos and don’ts from a skin care professional.

FITNESS 15 Whole Body Vibration for a Sedentary Lifestyle In the midst of an explosion of “sitting disease,” this exercise offers help. www.ohwmagazine.com

WELLNESS 16 The Healthcare Advocate: Bridging the Gap between You and the Healthcare System A newly emerging resource to help patients and their families navigate their way through an often daunting system of options. 18 Are Your Drawers Enjoying Your Hearing Aids? If frustration has led you to set your hearing aids aside, here are some good reasons why you should not give up on them. 20 Ultimate Creativity: How to Become the Alchemist of Your Life As the science of neuroplasticity demonstrates, we have the ability to literally “change our minds” about our lives. 22 Caregivers in Distress: A Growing Problem Burnout from caring for family members is not unique to our area alone.

24 Music for Young Children A culture of creativity and musical learning in our schools should be a key part of our children’s lives.

NUTRITION 26 Can Leptin Resistance Be Keeping You from Losing 20-Plus Pounds? A registered nutritional therapist explains how losing excess weight is not all about diet and exercise. 29 Cottage Cheese Pancakes Russian Style A great protein-rich breakfast option. 30 Vanilla "Bean" Cake This cake is so tasty, you may be surprised at how healthy it is. 30 Coconut Whipped Cream A satisfying dairy-free alternative that's sure to please everyone.

Fall ‘17 - Okanagan Health & Wellness Magazine

From the OHW Team

OHW Magazine

Okanagan’s Own Health & Wellness Magazine

PUBLISHER LMR PUBLISHING Leanne Christie info@ohwmagazine.com EDITOR Dianne Steinley editor@ohwmagazine.com ADVERTISING SALES Leanne Christie 250.503.7472 info@ohwmagazine.com Dianne Steinley 250.503.7723 editor@ohwmagazine.com Georgia Wilson 250.938.2314 georgia@ohwmagazine.com PRODUCTION, DISTRIBUTION, SOCIAL MEDIA Georgia Wilson 250.938.2314 georgia@ohwmagazine.com Okanagan Health & Wellness Magazine published four times a year Okanagan Seniors Health Magazine published twice a year Okanagan Pet Health Magazine published twice a year All rights reserved. No part of OHW Magazine may be reproduced or transmitted in any form without the expressed written consent of the publisher. The publisher reserves the right to accept or reject any editorial or advertising material. The views expressed in OHW Magazine are those of the respective contributors and not necessarily those of the publisher or staff. Although all reasonable attempts are made to ensure accuracy, the publisher does not assume any liability for errors or omissions anywhere in the publication or on the website. OHW Magazine reserves the rights to ads produced for advertisers. Publication Agreement #42490022 Okanagan Health & Wellness Magazine is owned and operated by LMR Publishing. Return undeliverable to LMR Publishing, 5816 Tern Place, Vernon, BC V1H 1R2. Phone: 250.503.7472 Email: info@ohwmagazine.com Website: www.ohwmagazine.com Subscription: To subscribe visit the website at www.ohwmagazine.com/subscribe/

Leanne Christie Owner/Publisher Advertising Sales

Dianne Steinley Georgia Wilson Editor Production, Distribution Advertising Sales Social Media

elcome to our latest issue of OHW Magazine! After several months of crazy weather in North America and globally (floods, fires, earthquakes, tornadoes, powerful windstorms, and volcanic activity), things appear to have settled into a more benign pattern, at least in our part of the world. Autumn has arrived, our Canadian Thanksgiving has come and gone, and we are reminded that we have so much to be thankful for. Many of us refer to autumn as “fall,” in reference to nature’s beautiful show of falling leaves. But have you ever considered how the word “fall” can describe aspects of our lives once the more relaxed pace of summer gives way to renewed demands on our time and energy? When September hits and schedules start to fill up, it’s easy to fall behind on our good intentions or to fall into bad health habits such as becoming less active and making poor food choices, for example. To help our readers address these and other challenges, we have compiled an assortment of wonderfully inspiring articles and features in the following pages. From skin care safety during pregnancy in “Babying Your Skin” to creative learning and development in “Music for Young Children”; from dealing with burnout in “Caregivers in Distress: A Growing Problem” to navigating the increasingly complex healthcare system in “The Healthcare Advocate: Bridging the Gap between You and the Healthcare System,” we tackle subjects that span the age spectrum. It’s no secret that too much sitting (or lying) around can lead to significant health problems, and one way to prevent or treat “sitting disease” is offered in “Whole Body Vibration for a Sedentary Lifestyle.” Another approach to unwanted weight is found in “Can Leptin Resistance Be Keeping You from Losing 20-Plus Pounds?” We also share some healthy and tasty recipes that we think will become reader favourites. Be sure to check out the complete lineup on our Contents page. While each topic may target a specific body part or activity, a look at them all together underscores the importance of taking care of the whole person—physical, mental, emotional, and spiritual. That’s what health and wellness is all about. Our sincere thanks go out to our contributors and advertisers for their support of this publication and for their continued efforts in promoting wellness in its many forms. We are indeed fortunate to have so many health-and-wellness experts available locally, and we ask our readers to take note and support them where possible. Enjoy the read. Be well. Strive to stay healthy!n

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Cover: Mouth-watering goodness: Vanilla "bean" cake topped with coconut whipped cream. Recipes on page 30.

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Contributors

Letter to the Editor Dear OHW Magazine, Many of my friends are planning sunny vacations this winter, and some are talking about getting a base tan before they go. I know that tanning bed use is a controversial subject and wonder if you can provide some information on this and other ways to prepare for the hot sun. Jean, Penticton

Beth Bialko is the Associate Director of Global Curriculum for the corporate office of The International Dermal Institute (IDI), the skin care industry’s “gold standard” for post-graduate education, and Dermalogica. Bialko is responsible for researching, leading and developing the brand’s award-winning education curriculum for US and international markets, and integrating new research into the brand’s menu. With 17 years of experience in the skin care industry, Beth’s expertise has led her to be featured in industry magazines such as Dermascope, American Spa, and Skin, Inc. Sarah Brown is a Board Certified Hellerwork Structural Integration Practitioner. Hellerwork helped her tremendously over a decade ago when she was suffering with chronic pain. Sarah practises Hellerwork at Transformative Health in West Kelowna.

Dear Jean, This is indeed a timely question and to answer it, we turned to resources from the Canadian Skin Cancer Foundation, the Mayo Clinic, and the US-based Skin Cancer Foundation. Here’s their take: There's little evidence to support the idea that a base tan protects you against sunburn. Tanning beds don't offer a safe alternative to natural sunlight. A few sessions of indoor tanning will not prevent you from burning in the sun. A base tan is no substitute for good sun protection. Plus, the risks of long-term tanning outweigh the unproven benefits of a base tan. The Canadian Skin Cancer Foundation strongly recommends avoiding the use of artificial tanning beds. There is a growing body of evidence to indicate a strong link between indoor tanning and skin cancer: • In 2009 the World Health Organization designated tanning beds “carcinogenic to humans,” the strongest classification for cancer-causing substances. Other carcinogens in the same category include tobacco, arsenic, and asbestos. • First exposure to sunbeds before age 35 increases the risk of melanoma by 75%. • Having used a sunbed even once is associated with increased risk of melanoma by 15%. • Tanning beds have ultraviolet (UV) doses well above what would be expected in midday sun, as much as 14 times higher UVA and 4 times higher UVB. A recent analysis of tanning beds and vitamin D found that most tanning devices emit primarily UVA, which is relatively ineffective in stimulating vitamin D synthesis. The Canadian Skin Cancer Foundation recommends dietary supplements as an economical and safe way to obtain vitamin D. Tanning beds should not be considered a safe way to get vitamin D. cont'd on pg 6 www.ohwmagazine.com

Laura Campbell has taken her New Healers Health Coach Program which involves body systems and how they work together as a whole. She is currently studying Introduction to Herbalism as well as TAFYH-Take Action for Your Health with DNM Kathy Deane, RHT, MH. Laura’s goal is to work one on one with clients in an effort to help them reach a healthy, vibrant, pain-free state of being. Laurie Denton, RN, is owner and founder of LD Health Advocacy. For over 25 years she has lived and worked in the Kelowna community. As a Registered Nurse, it has been her privilege to guide many people through the complex healthcare system and find the help they need. Visit www.ldhealthadvocacy. com or call 250-317-7790. Dalia Gottlieb-Tanaka, PhD, lives in Vernon. She conceived and developed the award-winning Creative Expression Activities Program for seniors with dementia. She continues to deliver presentations and workshops in the US, Canada, Israel, and Europe. Dalia founded the Society for the Arts in Dementia Care in British Columbia and is the moving force behind the annual international conferences and workshops on creative expression, communication, and dementia (CECD). Dalia can be reached at dr.daliagt@gmail.com. Michale Hartte, BASc (Nutr), NNCP, CH, a Kelowna resident, spends her time raising her incredibly healthy young sons while she runs a private nutritional practice and offers online, in-person and by-phone appointments. Michale is a registered nutritional therapist, chartered herbalist and a registered Biotherapeutic® practitioner. To find out more about how you can get Fit n Healthy, please visit www.fitnhealthynutrition.com.

Fall ‘17 - Okanagan Health & Wellness Magazine

Contributors Tosha R. Hodgson, BA, MClSc, Aud(C), Registered Audiologist and Hearing Instrument Practitioner, has more than 17 years of clinical experience testing hearing, prescribing and fitting hearing aids and assistive devices, and providing hearing protection. Tosha opened Rockwell Audiology in Vernon to offer patients an unbiased, manufacturer-independent, medical model of hearing health care. She is authorized to assess and treat individuals of all ages and special needs populations. Call 250545-2226 or visit www.rockwellaudiology.ca.

Elliot Lysyk, DC, loves helping people overcome their health concerns, and his true passion is chiropractic care for families. He founded Arise Chiropractic Wellness Clinic in Vernon with a mission in mind: to help as many families as possible achieve optimal health, naturally. He loves to travel and has visited over 30 countries, enjoying many cultural experiences along the way. For more information on the clinic, visit www. arisechiropractic.com. Serge Mazerand is an improvisational pianist and composer and records healing music under the private label “Keys to Serenity.” Born in France, he established very early a profound kinship with nature and music. After a lengthy “distraction” pursuing a corporate career, Serge chose to embrace a radical lifestyle change and immigrated to Canada to build and operate a floating salmon fishing resort on BC’s North Coast. Serge now lives on the banks of a river, composing, writing, and fly-fishing.

Mary Kozicki, BScN, has been in the nursing and business world for many years. Before moving to Penticton in 2011, Mary owned and operated a home support business. Mary was introduced to the importance of whole food nutrition by her daughter, a medical doctor who saw firsthand, through her practice, the benefits of good nutrition. Mary enjoys knitting, reading, and cheering on the Penticton Vees. Phone 778476-2469 or email m.koz@shaw.ca.

Juanita Miller, CNP, ROHP, is a Certified Nutritionist and health educator who helps her clients improve their health and feel beautiful, naturally. She works primarily with inflammatory conditions and especially loves helping women reduce unwanted weight and clear up their skin, so that they can feel attractive and healthy. Her most popular services include nutrition coaching, skin analysis, and wellness education such as personalized grocery store tours or wellness retreats. Find her online at www.juanitamiller.ca or at the Mustard Seed Clinic in Vernon.

Letter to the Editor cont'd from pg 5 Tanning under the sun or a sunlamp may give modest protection to those who are able to tan well. But the protection it gives does not come close to that derived from the use of a sunscreen. The larger issue is that any change in skin colour from tanning is a sign of damage from ultraviolet radiation. Repeated exposure to UV radiation—whether from the sun or a tanning bed—increases your risk of premature skin aging and skin cancer. Use these methods to prevent sunburn and other skin conditions: • Avoid sun exposure between 10 a.m. and 4 p.m. The sun's rays are strongest during these hours. • Cover up. While outside, wear tightly woven clothing that covers your arms and legs. Consider wearing clothing specially designed to provide sun protection. A broad-brimmed hat and sunglasses with a high UV protection rating also will help. • Use sunscreen frequently and liberally. Apply a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 15. The American Academy of Dermatology recommends using a broad-spectrum, water-resistant sunscreen with an SPF of at least 30. Apply sunscreen 15 to 30 minutes before going outside. And reapply it every two hours, or more often if you're swimming or perspiring. Some people have medical conditions that may require a few short exposures to UV light before summer or a sunny vacation, to prevent flare-ups. Talk with your doctor before doing this. If you'd like the golden glow of a tan without exposure to damaging UV radiation, consider using a sunless tanning product. Avoid tanning beds, and use a broadspectrum sunscreen whenever you're outdoors. n

Laura Pelletier is owner of kwikfit4u Canada Ltd., a supplier of whole body vibration equipment. As a certified natural health consultant and whole body vibration specialist, she believes in disease prevention and having the best quality of life through vibration. Having experienced relief of her own health issues, Laura is passionate about helping others successfully manage and treat their chronic conditions. Contact Laura at 1-877-348-5945, 778-754-7400, laura@kwikfit4u.com or visit www.kwikfit4u.com. Cathy Watson, BSc Physiotherapy, is a registered physiotherapist and Stott certified Pilates instructor. Cathy has found the blending of pelvic floor physiotherapy with Pilates beneficial for many of her clients. In addition to offering workshops, Cathy is re-establishing her Pilates-based physiotherapy business. In her spare time, she enjoys Silver Star Mountain in the winter and Okanagan and Kalamalka lakes in the summer. Call 250-540-0203 or email cathy_watson@telus.net.

Interested in contributing an article? Do you have an idea for a story? Are you a health professional who’s interested in contributing to Okanagan Health & Wellness Magazine, Okanagan Seniors Health Magazine or Okanagan Pet Health Magazine? If so contact us at info@ohwmagazine.com or call 250-503-7472.

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Your Questions Answered

Local experts answer our readers’ questions...

Question:

What Is Hellerwork?

Answer:

By Sarah Brown

ellerwork is a system of Structural Integration (first developed by Dr. Ida Rolf) and further expanded to include Somatic Dialogue and Movement Education, to realign and restore the body back to optimal alignment, resulting in improved overall health and wellbeing. Hellerwork understands the inseparability of body, mind and spirit through the integration of mechanical, psychological, and energetic principles. The Hellerwork program includes 11 themed bodywork sessions to take you through a transformative process that will address and integrate physical, psychological, and energetic patterning. Hellerwork specifically addresses the fascial system. Fascia is the body’s connective tissue; it is an interwoven system that provides a framework for our bones, muscles, organs, and blood vessels. Fascia forms to function, so every movement you make affects how your framework is built. Fascia is also protective by nature; therefore, if you have an injury that did not heal properly, your entire framework is affected by this compensation. Addressing this unique and complex system allows a “re-structuring” of this framework to improve overall physical alignment. What really sets Hellerwork apart from other forms of bodywork is the integration of Somatic Dialogue and Movement Education. Somatic Dialogue increases emotional awareness to integrate the strong relationship between body, mind, and spirit. By exploring a client’s thoughts, beliefs, feelings, and attitudes we can help to define this relationship between the psyche and the physical body. Delving into the emotional system provides an opportunity to improve self-awareness and ultimately increase self-expression, decreasing the limits placed upon the physical body. The purpose of Movement Education is to offer new possibilities in the way that we move through our lives. This exploration can change patterning so that clients can move from a place of ease and fluidity and away from

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tension and pain. For example, when I first experienced Hellerwork, I became aware of my movement patterns and how they were causing restriction in my body. Exploring new possibilities of movement reduced my pain and I felt myself moving freely. Hellerwork also explores this on a psycho-somatic level. Movement is directly related to our ability to authentically express ourselves. Studies have shown that over 50 percent of our communication is non-verbal; therefore, our intentions, how we hold ourselves, and how we move through our lives says much more than what comes out of our mouths! Initially, Hellerwork looks at optimizing the physical functioning of the body by improving alignment, identifying dysfunctional patterns, and exploring new patterns. As the series develops, we delve deeper into the integration of the complex relationship between the body and the psyche. Hellerwork’s heart-centred approach is transformative and can provide relief from physical aches and pains, improve posture, reduce symptoms associated with anxiety and depression, increase self-awareness, and much more! To learn more, visit www.hellerworkkelowna.com n

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Natural Health

Your Spine and Your Health: The Brain-Body Circuit Board

Seventy trillion cells and a hundred billion nerve cells, all communicating via the spinal network—but what happens if the system starts to break down? By Elliot Lysyk, DC

n chiropractic philosophy, we learn that spinal nerve interference can lead to decreased health. But what causes this disruption in communication between the brain and body? The brain boasts an incredible 100 billion nerve cells. These cells are in direct communication with the body’s cells, which, unfathomably, number in the trillions. The network connecting the brain and the body is called the spinal cord. There are only 24 spinal nerves, delicately placed in the openings between each strong vertebra. So, 70 trillion cells rely on communication from the brain via one of 24 circuits, plus a handful of cranial

nerves! Nerves, then, are primary to the body’s function, and they are also the first thing to form after conception. I imagine our body’s cells to rely on a static-free cell phone dialogue with the brain. If this communication is crystal clear, then the cells know what to do and how to heal. They know when to grow, how to protect, and when to launch for attack. Picture it—70 trillion cells chatting away with 100 billion master commanders, and if the orders are sending and receiving the way they’re supposed to, the whole body ticks along beautifully and healthily. But what if that system starts to break down? In chiropractic, we imagine nerve interference as one of

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those circuits being disrupted, wiping out proper command to everything downstream. If that circuit ran the feelings in your foot, you would end up with numbness or tingling. If that circuit operated the strength in your arm, you would notice weaker muscles. If it ran the tiny muscle that holds acid in your stomach, you could end up with acid reflux. Get it? It’s like really poor reception on your cell phone, crackling and static on the line, creating misunderstanding, but inside your body. Any disruption to the nerve network in your body literally means a blocking of the regular function of how your brain tells your body what to do and

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Natural Health

how to do it. This leads to dis-ease, or a lack of the normal function of your body. The body is pretty crafty, and there are fire alarms in place to make you consciously aware when something is not working right. These alarms are often perceived as pain. Inflammation is generally the process your body uses to heal and repair itself, and in many cases, it happens alongside pain, so together they are actually a healing system. This is why chiropractors are initially reluctant to throw chemicals like pain killers and anti-inflammatories at the body’s fire alarms. We would start off by investigating what might be causing the nerve disruption or health crisis in the first place, so we can gently remove the interference and watch the body heal itself. This way, we can witness the pain go away on its own when the recovery is complete and the irritation is removed. Now, what might irritate the nerve system to begin with? Generally three things: trauma, toxins, and thought. Trauma It’s not hard to imagine the various physical impacts that could misalign the tiny vertebrae in the spine, and how this misalignment would have an immediate negative impact on those delicate nerve circuits that run your body. Car accidents, childhood falls, contact sports, concussions, sprains and strains, but also more common events like the birth process, which can be considered traumatic to both baby and mom. Or more subtle occurrences like the poor posture your kids develop as they stare down at their devices all day, craning their necks sharply forward and down. In short, nerve stress can be linked to the various impacts and activities that comprise our lives. Toxins Toxins refer to all manner of food and chemistries that interfere with our regular and expected body functions. Painkillers block the pain gates in the brain stem so your brain can’t register the damage your body’s cells are trying to convey. Does that sound healthy? Trust me—I understand the need for symptom relief. Even I gobbled a few Ibuprofen when I broke seven ribs mountain biking a couple years back! But it’s not a wise choice as an ongoing, long-term strategy for pain. Monosodium glutamate (MSG), a flavour enhancer, is an excitatory neuro-toxin. Poor food choices can mess up your body’s internal flow. Toxins in food, drugs, and the environment can have devastating effects on our nerve systems. Thought Thought is a bit more interesting. Have you ever had the experience where you’re deep in thought, thinking about something stressful, and then you notice that you’re literally holding your breath as you think? Or you feel muscle tension in your shoulders and neck as you clench your body or jaw? These patterns of stress in the body are also seen as disruptions to effective communication within www.ohwmagazine.com

cells. Negative thinking and allowing your mental storyline to run your internal dialogue each day can have drastic effects on our health within. This affects how our nerves create connections inside, like burning deep grooves in our internal vinyl records. If your thinking is negative, the resulting stress patterns can have particularly dreadful health consequences. Since no one is free of these three types of interference, we chiropractors have our work cut out for us! We aim to help our community overcome health concerns by addressing these fundamental causes to ill health and pain. Most patients I meet have several body imbalances that we can see upon a postural exam and are confirmed by spinal x-rays that are sometimes taken if we desire more information. This is why I have worked hard to create a large wellness team, so that each of the three interference patterns causing ill health mentioned above can be addressed in some way. Our chiropractors can help improve the spinal imbalances so common in creating pain and poor health, but we can also direct you to other wellness-boosting offerings within our centre, like massage, whole-body movement and mindfulness classes like kung fu and yoga, and core stability classes for low back strength. How aligned and healthy is YOUR nerve system? n

Headaches and Neck Pain? Some headache sufferers experience headaches so frequently and for so long that they begin to think it must be normal for them. CAT scans on the head in search of the cause frequently come up negative. Treatment usually ends up being some form of pain-killing drug, which can lead to unwanted side effects and may not address the cause of the problem. The cause of these headaches is often overlooked because much of the pain can actually be referred from the neck. When I perform an examination, I often find that the patient may also suffer from neck pain, neck restriction, tight cervical muscles, muscular trigger points, postural imbalances, tingling in the hands, and sometimes arm pain. X-rays often reveal that the natural spinal curve and alignment of the vertebrae have been lost. When nerves in your spine get pinched, they alert you with pain. The relationship between such misalignments of the neck and headaches is so common that it is even given its own category: cervicogenic headaches. I am also alarmed at the number of children who suffer headaches that are told it is a normal part of growing. There is nothing “normal” about headaches or neck pain. The cause should always be sought. If these problems sound familiar to you or a child you know, one consultation with our office may change the rest of your/their life.

Dr. Elliot Lysyk, DC

Dr. Deane Studer, DC

Dr. James Mayne, DC

250-275-7616

Alpine Centre #7-100 Kal Lake Rd. Vernon, BC www.arisechiropractic.com

Fall ‘17 - Okanagan Health & Wellness Magazine

Natural Health

Garbage In, Garbage Out Learn about the vital role of your body’s lymphatic system and why it is so important to activate it. By Laura Campbell

he lymphatic system is often referred to as the garbage collecting system and is considered the most important system of the body. As the body’s primary waste elimination system, it contains over 600 collection sites called the lymph nodes and has a network of collecting vessels. This system affects every organ and cell in your body. Andrew Weil, MD, in his book Spontaneous Healing, compares the human body to a river. If you are dumping sludge and pollutants into a river, the river will, to a certain extent, be able to detoxify itself with its own healing mechanisms. Turbulence will oxygenate the water, sunlight will purify it, and plants will help remove contaminates. However, if you keep burdening the river with toxins, eventually the flow pattern will change, the sunlight will no longer be able to penetrate the murk, and the helpful plants will die. With its purification system overwhelmed, the river loses the ability to heal itself. If you stop polluting the river, eventually the contaminants will drop to a level at which the natural healing mechanisms start to function again. Like the river, the body has its own natural healing abilities with which it handles the stresses and strains of everyday life. When overwhelmed, symptoms develop. When burdens are lifted, health can be restored. When your lifestyle is in violation of nature (which includes ignorance, indifference, lack of self-control, and selfindulgence), the effect of this violation is lowered vitality, abnormal composition of blood and lymph, accumulation of waste matter, morbid materials, and poisons. What brings blood proteins out of the bloodstream to alter the lymph fluid that cells live in is manmade tea, coffee, liquor (beer), drugs, along with too much salt, sugar (table sugar, candy, cakes, and ice cream), carbonated drinks (pop), and too much meat. Other factors are anger, loss of temper, holding grudges, and resentment, to name a few. A healthy body is warm and energetic; it radiates energy, beauty, and power. A common denominator of disease is chronic inflammation and one cause comes from the lymphatic system not working properly. If the lymphatic vessels in our body worked properly, the lymph fluid our cells live in would remain pure, and the cells would be able to receive the minerals, oxygen, and nutrients they need to be healthy. In that condition, our bodies would remain free of pain, disease, and loss of energy as long as we live. The body would have the ability to heal itself fast.

A healthy lymphatic system can absorb and discharge unwanted body fat, carry away excess body fluids and toxic wastes, and aid in healing challenges associated with the muscular, circulatory, respiratory, digestive, endocrine, and nervous systems. The lymph system contains one-way valves to prevent back flow. To get enough oxygen to the cells to keep them healthy, you can’t be lazy. The lymphatic system is passive, in that it does not pump lymph in the way that the circulation system uses the heart to pump blood. Deep breathing and muscular movement are primarily the ways by which the lymph is moved. Exercise like jumping on a trampoline or rebounder promotes lymphatic drainage. Other ways to pump stagnant fluids are walking, stretching, lymphatic massage, Thai massage and acupressure massage, reflexology, and moving around. There are also herbal combinations to activate the lymphatic system. Exercising and feeding the system with the herbs it loves fills the lymph with fresh oxygen and nutrients. Activate this overlooked system and you will be on your way toward preventing and reversing disease, slowing the aging process, and staying healthy and vigorous for a lifetime. n

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Natural Health

Adding Pelvic Floor Activity into Your Everyday Life With a little bit of intention and practice, it’s easier than you think.

By Cathy Watson BSc Physiotherapy

ith everyone so busy these days, how can anyone think about adding even one more thing into their life? Especially the thought of more exercise! Well, what if it was super easy to blend pelvic floor muscle exercises into your normal daily activities? I’m here to tell you that it really is, so read on… Pelvic floor dysfunction, primarily incontinence, is a widespread issue affecting roughly 3.3 million Canadians. This condition adds $3.8 billion yearly to the healthcare system. Canadian employers can lose more than $2 billion yearly from lost productivity when employees suffering with incontinence struggle to be at work. In addition, people with incontinence may spend upwards of $2,000 annually on incontinence products. Those are not fun purchases! This situation has to change. Implementing early conservative help will alleviate the strain on our healthcare system but, more importantly, it will help each individual who suffers with incontinence. Changing the message is THE most important first step. People typically believe that it is normal to leak after having babies, as well as when we age. This belief is incorrect. It is very common—but not normal—to leak after having babies. Incontinence does not have to continue just because you have had a baby. It is very common—but not normal—to become incontinent as we age. If we increase our awareness and knowledge about our pelvic floor, this need not be our fate. The more we talk about these issues and the more environments that can help with them, the easier it will be for people to seek out help. Because of my fitness background, my goal is to bring pelvic floor exercise into

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the fitness and Pilates environments. Gyms and studios already offer therapeutic exercise programs to help people with osteoarthritis, people who have had hip or knee replacements, people with cardiac issues, people with Parkinson’s, and so on. Pelvic floor exercise belongs in these environments as well. Our pelvic floor muscles are part of our core, and gyms and studios offer a multitude of core classes, with one key ingredient that is often missing: the pelvic floor. If our pelvic floor muscles are part of our core, what else makes up the core? • Our transverse abdominis is a great abdominal stabilizer as it compresses our abdominal contents and gives stability to both our thoracic and pelvic regions Learn how to access your pelvic floor muscles and easily blend it in with your everyday activities and exercise.

www.cathywatsonphysio.ca cathy@cathywatsonphysio.ca Phone: 250-540-0203 3704 - 32 Street, Vernon, BC

Fall ‘17 - Okanagan Health & Wellness Magazine

Natural Health

•

Our deep multifidus muscles give stiffness and stability to our spines because they connect from one vertebral segment to the other Our pelvic floor muscles provide many different functions including giving support to our pelvic organs Our diaphragm helps balance the intra-abdominal pressures that happen in our bodies throughout the day when we breathe well

Why is breathing well so important when we are trying to fix our pelvic floor? When we inhale, our diaphragm flattens and lowers, as does our pelvic floor. If we tend to be a chest breather, our diaphragm will never reach its full excursion. Because this lifting and lowering of the diaphragm helps balance our intra-abdominal pressures, it is necessary to breathe well. Do we have to worry about posture? Our pelvic floor muscles, according to research, have less activity in them when we are sitting in a slouchy position. Less activity means these muscles will be less able to support us and keep us from leaking when we sneeze, cough, or laugh. Our pelvic floor muscles are like all other muscles in the body, in that they work better when placed in an optimal

position where the stresses and forces running through them are more easily dispersed. So, ideally, before integrating with exercise and activity: 1. You need to make sure you know how to contract and release your pelvic floor muscles. 2. You need to properly engage your transverse abdominis muscle. 3. You need to blend your breathing well so your diaphragm can reach its full excursion. 4. You need to understand your posture and know how to find your optimal posture when practising your pelvic floor exercises. It is also important to make sure your incontinence issues are from weak pelvic floor muscles, as it is never a good idea to strengthen muscles that are too tight. So, how can we integrate our pelvic floor muscles into our everyday exercise and activity? At Home Brushing your teeth: Brush your upper right side for five seconds while holding your pelvic floor contraction for five seconds, release and repeat three times, move on to the lower right side, and so on. Walking: Walk for five steps while holding your pelvic floor contraction, release for five steps, repeat 10 times, two sets. During commercials: Use this time to practise your Kegels. Inhale, then as you exhale pull up and in with your pelvic floor muscles. Watering your plants: Do your Kegels so you don’t water yourself anymore! Climbing stairs: Contract and release more quickly with each step you climb up. Just before your foot connects with the step above, contract your pelvic floor muscles, release and repeat for next step. Before activity: Intentionally contract your pelvic floor muscles before you get up out of a chair, before you get in or out of the car, before you lift your child or carry your groceries, before you open the door. This helps remind your pelvic floor that you actually want these muscles to help support you with all the things you are doing.

During Exercise Use your pelvic floor muscle contraction when you are doing your exercises: Squats Inhale to lower down into your squat. Exhale, pull up and in with your pelvic floor; your lower belly naturally moves in as you are blowing air out to stand back up. Lunges Inhale before you move. Exhale and pull up and in with your pelvic floor; hold this until your foot has stepped out and connected with the floor in front of you. Box Jumps Hold your pelvic floor muscle contraction as you jump up onto the box. Reformer Running This is a great way to practise impact while reducing the effect of gravity on your pelvic floor. Make sure your pelvic floor is contracted before your foot connects with the jump board. Feet in Straps As you exhale to press away in the straps, pull up with your pelvic floor. Paddling Hold your pelvic floor contraction for five strokes and release for five strokes; repeat. Cycling Hold your pelvic floor contraction for five pedals and release for five pedals; repeat. Now you know how easily you can blend your pelvic floor muscle work into your daily routine, why not give it a try? It just takes a bit of intention and practice. Your pelvic floor will thank you! n References Sapsford, R. R., et al. (2006). Sitting posture affects pelvic floor muscle activity in parous women: an observation study. Aust L Physiother. 52(3):219-20. Canadian Continence Society.

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Natural Health

Pregnancy is an exciting journey, but it brings its own set of skin challenges and concerns.

Babying Your Skin By Beth Bialko

very part of the body goes through changes during pregnancy, and the skin is no exception. Skin changes occur in about 90 percent of pregnant women, in one form or another, due to the surge of hormones. Pregnancy glow is not a myth. A pregnant woman’s blood volume increases by almost 50 percent and this glow is produced by the blood vessels just below the skin’s surface, causing the cheeks to take on a blush-like appearance. In addition to redness, sebaceous glands may produce increased secretions, giving the skin an oily sheen or shine. There are varying opinions and few medical studies when it comes to the safety of ingredients on pregnant women, as testing is controversial. As a mom-to-be, how do you keep your skin looking its best while ensuring your baby’s safety? Here are a few safe and simple guidelines.

by irregularly shaped light or dark brown patches of hyperpigmentation. According to studies, melasma (chloasma) affects nearly 70 percent of pregnant women.1 The hormonal combination of estrogen, progesterone, and the melanocyte-stimulating hormone (α-MSH) can cause the discoloration and darkening usually found on the chin, upper lip, cheeks, and forehead.

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Consult a doctor. Talk to your doctor prior to skin care treatment and product use if you are currently pregnant, nursing, or considering pregnancy in the near future. Talk to a professional skin therapist. Professional skin therapists are trained and ready to adjust a client’s skin care and treatments according to pregnancy precautions and contraindications (like avoiding electrical modalities). By performing a thorough consultation and skin analysis, they can properly re-evaluate your current skin care regimen and help you safely achieve your skin care goals. Use caution in the first trimester. Be cautious with products and treatments if you are in your first trimester and/or have experienced complications with your pregnancy or previous pregnancies. Here are some of the more common skin changes along with a short list of ingredients considered safe and others to be avoided.

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The Mask of Pregnancy Melasma, or the mask of pregnancy, is the most common change associated with pregnancy. It is characterized www.ohwmagazine.com

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Natural Health Do Try. Melasma cannot be prevented, but intensity can be minimized using brightening serums, proper exfoliation, and limiting exposure to ultraviolet light. For targeting those stubborn brown spots, reach for vitamin C, oligopeptides 34 and 51 and, niacinamide. For safe exfoliation, use lactic acid to resurface and brighten the skin. Daily use of an SPF 30+ is a must. Physical sunscreens like titanium dioxide and zinc oxide tend to be preferred choices, as they reflect heat away from the skin, which is perfect for the pregnancy-flushed face.

may instigate inflammatory responses. Skip the hot showers, and if having a professional treatment, keep steam and heat (from towels) to a minimum. Stay away from products containing artificial fragrances, which can further aggravate sensitized skin.

Don’t Apply. High levels of salicylic acid are definitely a no-no. Even though studies have not been conducted on its effects topically with pregnant women, doctors anecdotally recommend that pregnant women should avoid using high concentrations of salicylic acid. However, using small amounts of salicylic acid in a spot treatment or a wash-off product once or twice a day is typically considered safe. Steer clear of products covering more areas or that sit for longer periods of time on the skin. Remember, more product equals a higher likelihood of absorption.

Don’t Apply. Avoid using hydroquinone during pregnancy. Studies have shown its topical use on humans is systemically absorbed.2 Although there is no current research regarding its actual use on pregnant women, due to its substantial absorption rate, the risk of cellular toxicity is too great with this chemical whitener. Psoriasis, Eczema or Rosacea Pregnancy can put the body under stress, which can be a trigger for pregnant women predisposed to psoriasis, eczema or rosacea. Symptoms can worsen for some, while conditions can improve for others during pregnancy. Reasons for this are unclear and it depends on the individual. One theory is that the immune system and cellular responses have now switched focus onto maintaining a healthy baby, leaving the mother more susceptible to flare-ups. Be aware of rashes, dry skin and general itchiness coming and going during pregnancy; however, if it becomes severe, seek advice from your doctor. Do Try. Be kind to your skin during pregnancy and follow a gentle skin care routine. Good choices are mild gel/cream cleansers and products containing calming and soothing ingredients like panthenol, bisabolol, and red hogweed. Barrier-building ingredients such as oat kernel (avena sativa), sunflower seed extract, and borage seed oil reduce irritation. Opt for redness-relieving primers with conditioning silicones and a green tint to neutralize skin sensitivity. Don’t Apply. Avoid abrasive exfoliation or harsh scrubs. Both heat and friction

with lactobacillus ferment, zinc gluconate and spirea ulmaria extract. If pustules and papules are the challenge, some doctors approve low concentrations of benzoyl peroxide as a spot treatment. Lactic acid is a great alternative to salicylic acid to increase cellular turnover along with additional hydrating and brightening benefits. And if you are trying to fight the signs of aging, peptides can be safely used to stimulate collagen synthesis and firm the skin, while antioxidants fight free radical damage.

Acne The influx of the hormones progesterone, estrogen, and other androgens during pregnancy can stimulate the sebaceous glands and the sweat glands, resulting in more perspiration and breakouts. With an increase in sebum, the skin becomes more oily, follicles are blocked, and acne may appear on the face and occasionally the chest and back. While some pregnant women celebrate their acne clearing up during pregnancy, others may experience an increase in the frequency and number of lesions, especially if they have had acne before. Studies show hormone levels spike during the earliest stages of pregnancy and often again in the third trimester, which may explain the initial onset of hormonal breakouts and then another surge of acne until the baby is born. Do Try. Keep skin clear and shinefree by opting for oil-absorbing clays such as bentonite and kaolin and sebum-regulating niacinamide. Banish breakout-causing bacteria

Lastly, retinoids are one of the skin care ingredients expectant moms should also avoid. These powerful substances help reduce wrinkles and improve skin tone, but some studies have shown high doses of vitamin A during pregnancy can be harmful to an unborn child. Avoid prescription retinoids and oral retinoids, which are known to cause birth defects and should not be taken. If you have been using a skin care product containing retinol, don’t panic, but immediately discontinue use of the product until after delivery and breastfeeding are complete. Ask a Professional Becoming a new mother is challenging enough without having to navigate through a confusing maze of skin care ingredients and treatments. Skin care professionals are prepared and educated to help make skin care during pregnancy a safe, comfortable, and joyful experience. n References 1. www.ncbi.nlm.nih.gov/pubmed/19140277 2. www.ncbi.nlm.nih.gov/pubmed/9638901

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Fitness

Whole Body Vibration for a Sedentary Lifestyle Spending way too many hours sitting on your butt? Perhaps now is the perfect time to consider the benefits of a revolutionary exercise method. By Laura Pelletier

aybe you have heard the expression “sitting disease,” or maybe not; if not, it is used to describe the ill effects of an overly sedentary lifestyle. How do you know if you have sitting disease? Many of us work at a desk all day. We sit while eating our meals, while commuting to and from work, while surfing the Web, while relaxing or watching TV after work or in the evening. You’re probably sitting as you read this article! Once we start noting how much time we actually spend sitting, we’ll probably be surprised. Sitting disease is the new buzz phrase. It’s meant to draw attention to the fact that we spend way too much time sitting on our butts and our sedentary lifestyle is putting our health at serious risk. Extended periods of physical inactivity substantially increase our risk of developing heart disease, diabetes, cancer, and obesity. This sedentary lifestyle also contributes to a host of other preventable causes of death. Maybe now is the time to consider the benefits of whole body vibration (WBV) exercise. Simply standing on a lowimpact, oscillating WBV platform causes the muscles and supportive tissues to alternately contract and relax multiple times per second. This repetitive movement sends pulsations of kinetic energy throughout your entire body. You control the speed and strength of these waves of energy through the WBV machine’s control panel. Whole body vibration is based upon frequency (vibrations per second), amplitude (distance the platform moves) and gravitational load, all of which contribute to making our muscles stretch at different times, forcing our muscles to continually work. WBV exercise engages over 95 percent of all muscles and muscle groups, whereas working out in a gym or fitness centre using traditional exercise equipment engages only 20 percent to 40 percent of our total muscle fibres. Furthermore, the time needed for a quality workout on a WBV machine is only 10 minutes compared to an hour of conventional exercise. It stands to reason that a whole body vibration, in particular a quality home-use machine, could play a very

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important role in preventing (and treating) sitting disease. As an added bonus, at the same time you’re stretching your muscles, you’re also increasing blood circulation and oxygenation, building bone mass and density and losing weight. If you’re concerned about the amount of time you spend sitting, it’s probably time to take a serious look at whole body vibration. n

Fall ‘17 - Okanagan Health & Wellness Magazine

Wellness

The Healthcare Advocate: Bridging the Gap between You and the Healthcare System Healthcare advocates and navigators improve the continuity of care and provide assurance to family members that their loved one is being looked after. By Laurie Denton, RN

he Okanagan valley is experiencing a critical shortage of physicians. This is especially true of family physicians working in the community. Many people are unable to find a dedicated family physician and are instead using walk-in clinics to meet their healthcare needs. Unfortunately, this is not an ideal situation as people’s health records are not always accessible and their individual health histories are not following them. People are also experiencing longer wait times, whether that be to see a physician or to have certain diagnostic tests completed. The healthcare system is also far more intricate than it was even 20 years ago. While much of that is due to the progress and advances in healthcare treatments and protocols, it is also making the system more confusing as people are trying to navigate between several specialists, doctors, tests, and health practitioners. As the population ages, more people are experiencing multiple chronic conditions that are far more complex. It is often challenging to understand what is happening in the body, what the treatments and medications are for, and how they work together. In addition, families today are far more scattered geographically and many people find themselves in the “sandwich generation,” in which they are caring both for children in their home and aging parents who may not live close, all while working outside of the home in demanding careers. Many sons and daughters are caregiving from a distance, travelling back and forth to assist relatives and taking time off work and juggling responsibilities. Healthcare advocates or navigators have emerged as one resource and solution when people encounter

challenges at a time when they are least able to cope— when they are ill, frightened, confused, and too fatigued to navigate their own way through an often daunting system of options. What is a healthcare advocate or navigator? Also called patient advocate or navigator, a healthcare advocate is usually an actively practising healthcare professional, such as a Registered Nurse. Some healthcare advocates are retired health professionals and a few have lived through a particular health condition and can give firsthand information about their experience. A healthcare advocate is usually hired privately, either directly or by a family member of the person needing care. The healthcare advocate carefully assesses your picture and develops an individual plan of care that meets your unique healthcare needs. They provide knowledgeable support and guidance to people who are often scared, confused, and overwhelmed by a recent diagnosis or chronic care concerns and complexities. Some of the ways that a healthcare advocate can help you include: • • • •

Attending doctor’s appointments with you and helping you to prepare for them Helping you to understand your diagnosis, tests and treatments Developing a comprehensive plan of care that includes other health professionals or home care support where needed Scheduling your appointments and making sure you are prepared when the day arrives

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Wellness • •

•

Coordinating communication and service among the care team and family Providing knowledge translation and research of conditions and treatment options to provide a framework for better decision making Collaborating with healthcare professionals including your doctor to get you the best possible care and outcome Providing oversight and coordination to help you or your loved one “age in place” more safely and comfortably

Healthcare advocates and navigators improve the continuity of care and provide assurance to family members that their loved one is being looked after. Who uses healthcare advocate or navigator services? There is great diversity among the people who use the services of healthcare advocates/navigators.

Clients include people of all ages, from those who have been newly diagnosed with a life-altering illness requiring multiple diagnostic tests and treatments, to seniors with multiple chronic conditions as well as cognitive impairment trying to find their way through the system. Family members hire for the peace of mind of knowing that a healthcare professional is monitoring their loved one’s status and will put additional resources in place for safety and comfort as needed. Others will hire a healthcare advocate to accompany them to an important doctor appointment. All services are developed for the person’s unique needs. What can you do on your own? Here are some practical ways you can begin to take control of your own healthcare picture: • Prepare in advance for your doctor’s appointment. This includes making a list of all medications and supplements you are taking on a regular basis, including vitamins.

•

Make a list of the symptoms that are concerning you, taking note of when they occur, how often, and their severity. We often forget the details when in the doctor’s office so having it written down helps to keep you on track. Write down your questions. Many people become anxious and forget what they wanted to know. If you have completed tests and may be receiving a new diagnosis, take a friend or loved one who can write down what the doctor says. Studies have shown that people forget up to 80 percent of what was said during their appointment.

Healthcare advocates are there for your peace of mind and to help you bridge the gap in an overburdened and complex healthcare system. n

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Wellness

Are Your Drawers Enjoying Your Hearing Aids? Getting just the right fit and performance can be a complex and frustrating process, but it’s important to persevere, seek help, and find the perfect solution for you. By Tosha R. Hodgson, BA, MClSc, Aud(C), Registered Audiologist & Hearing Instrument Practitioner

have yet to see any drawers— bedroom, kitchen, bathroom, or otherwise—sport a pair of human pinna that would benefit from hearing better; yet there inside, hearing aids often rest. Over the years, I have listened to clients report a variety of reasons for not wearing hearing aids. Rationales range far and wide: too much background noise, poor fit, too finicky to handle, “I don’t want to become dependent on them,” batteries need to be changed too often, poor sound, cannot use with a telephone, “I only wear them when I go out somewhere,” or “There is nothing I need to hear at home.” Having hearing loss means missing certain sounds. Consistently missing these sounds means the hearing nerves and auditory processing centres of the brain are deprived of stimulation. Nerves need stimulation to work optimally. Just like a body needs exercise to stay healthy, the auditory system needs to hear and interpret sound to stay healthy. Untreated hearing loss can compromise a person’s ability to

understand speech. Some say, “I’m not interested in what people say anyway!” Perhaps not. But the brain still needs an opportunity to make that decision in real time to keep its active listening skills honed and fine-tuned.

No one can predict with absolute certainty when an important sound or conversation is going to occur that may require a decision or reaction. Smoke alarms, a knock on the door, an oven timer, a telephone call, someone crying out for help, a refrigerator

breaking down and making an unusual noise, a tap left running, a friend stopping by, a hypoglycemia alarm, a car approaching, and so on. Hearing aids help keep wearers safe and aware of surroundings, help wearers participate in conversation, and even help wearers enjoy some “sounds of silence” like birds chirping, distant chatter of children in a playground, book pages turning, an old dog snoring softly beside a chair, or the dip of a paddle in a lake during an early morning solo canoe trip. Unfortunately, some people do have a bad first experience with hearing aids. It is important to not give up! Identify what failed and discuss the specific issues with your hearing care professional. Oftentimes, problems that may seem significant can be remedied with troubleshooting, hearing aid modifications, programming, instruction, or counselling. It is also important to remember that hearing care professionals can vary widely in educational backgrounds, clinical experience, and workplace environments. It is usually best to try to remedy hearing aid problems with

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Wellness

What’s new in hearing aids for fall 2017?

verall, hearing aids with rechargeable battery options and hearing aids capable of connecting directly to a variety of sound sources—such as cell phones, computer tablets, and televisions— have flourished this year. ZPower is a company that has been an industry leader in rechargeable battery technologies in a variety of industries. As of late, ZPower has been successfully tackling the hearing aid and wearable electronics industries. More and more hearing aid manufacturers are collaborating with ZPower to make hearing aids rechargeable and less taxing on the environment. ZPower developed “...a proprietary, patent-protected silverzinc rechargeable microbattery that offers the highest energy density and exceeds the safety and environmental benefits of any other rechargeable microbattery on the market.”1 ZPower batteries use a water-based chemistry that is non-flammable and safe for

medical applications such as hearing aids. Silver-zinc batteries can be made smaller than lithiumion or NiMH batteries while still being able to deliver more energy than equally sized rechargeable lithium-ion or NiMH batteries. Some hearing aid manufacturers have taken steps to make their older, non-rechargeable hearing aids backwards-compatible with ZPower’s batteries and recharging equipment. Check with your hearing care professional to learn if your hearing aids can be converted into a rechargeable version. Many hearing aid manufacturers now offer hearing instruments capable of directly connecting wirelessly to various electronics, such as cell phones and tablets, and more manufacturers are expected to follow suit. The benefit of these hearing instruments is that they help a person hear more clearly on their phone or tablet, and do so privately, as opposed

to using a speaker. They are also capable of connecting wirelessly to a variety of helpful accessories, such as a TV listening box that will transmit TV sound directly into a person’s hearing instruments. With this box, the volume of the TV itself can be turned all the way down and the hearing aid wearer can enjoy crisp, clean, sound directed straight into their ears at whatever volume they prefer. Not only is this beneficial to the aid wearer but also to others watching TV at the same time who have normal hearing and do not need the volume set high. n 1. The Pioneers of Silver-Zinc MicroBattery Design and Technology. Accessed September 17, 2017: zpowerbattery.com/about-zpower/

your original hearing care professional first. If hearing aid problems persist, sometimes seeking help from a different hearing care provider can be very helpful. A fresh set of eyes on a problem can lead to some very positive outcomes. Some people just absorb hearing aid failure without ever notifying their hearing care professional of problems. If they don’t know a problem exists, hearing care professionals cannot remedy it. It is important to communicate details with your provider as best as you can. Hearing aids are a big investment and being properly fit with hearing aids is complex. The key to persevering is to trust the process. True, the process can be long in some cases, but hearing aids do work and generally become increasingly more comfortable to wear with consistent use. The process takes time. Hearing aid technology is improving all the time. When looking for hearing aids, it is important to ensure multiple brands, options, and features are presented to you, along with pros and cons of each. Without access to all options from all manufacturers, the best solutions for you might never be considered or tried. If you have tucked away hearing aids that did not work for you for some reason, have them cleaned and checked, then try them again. Identify the specific problems you have with them and seek the services of an experienced hearing care professional. There might be a quick fix that has not yet been tried or it might be time to explore new technologies that may be better suited to your needs. n

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Fall ‘17 - Okanagan Health & Wellness Magazine

Wellness

Ultimate Creativity: How to Become the Alchemist of Your Life Creating the right thoughts and practising conscious choice will lead to empowering change in our lives. By Serge Mazerand

n the previous two articles, in my musical perspective on life, I have shared with you how awareness empowers us to attune to our internal music and how our belief system determines the music we play. Let us now see how we compose the notes–– our thoughts––and consequently, how we can create our reality instead of letting reality create us. Creating Thoughts You may ask: How do we create thoughts? Don’t they just occur? Don’t they just jump into our minds like crazed monkeys, especially at night, when all we want is to sleep? How can we create them, and assuming we can, how do we ensure we create the right ones?

As a matter of fact, it is no different than programming and reprogramming a computer by introducing new software. The brain, too, can be updated and reprogrammed, its neuronal landscape modified, and thoughts––after all, just bits of information implanted into our grey matter–– can be created and changed. To stay with our musical metaphor, the brain could be likened to an electronic keyboard, on which we have recorded a number of notes and melodies that can be deleted at will. The science of neuroplasticity clearly demonstrates that we have the ability to literally “change our minds” about our lives. The brain is highly malleable and amenable to the creation of new pathways. How is this done? First, we must make space in our

minds for new thoughts. We do this by making pauses, by practising controlled breathing, silence and meditation. Then, through focused mindfulness, we choose not to feed the disempowering thoughts that invade our minds. Then again, we replace them with the empowering thoughts. The key is to anchor them into the grey matter. That is achieved by repetition. As in learning to play music, repetition is key. What is repeated, again and again, sticks. We create a groove. In neuroscience this is called wiring. The more often the same synapse of a neuron fires with a given thought, the more it wires itself. So this is in fact how we create habits, attitudes, and mindsets. Many are dictated by the subconscious

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Wellness mind. Let’s take the area of healthy living, for example. If, to begin with, we do not believe in our hearts that a healthy lifestyle is essential to a happy life, chances are we won’t change any of the unhealthy habits we may have accumulated over time. We need to consciously make a choice to live a healthy life. Every day, then, we create and reinforce the thoughts that are aligned with that vision. We let go of thoughts revolving around sweets, alcohol, junk food, soft drinks, and the like, and instead, we concentrate on thoughts about health and wellness, vibrant, fresh food, energy, exercise and movement, positivism, self-empowerment, discipline, and self-esteem, to name a few. This warrants a high level of awareness, effort, some discomfort to be sure, and even restraint. By the combined magic of visualization, intention and positive emotion, we literally embody our thoughts, giving them shape and life and, in the process, we create our reality. High-level athletes use this technique consistently with great success. Through this powerful thought-creating capability, we are, in essence, the alchemists of our lives. In other words, we have the power to transform the reality we live in. The question is: What is it that we want to create in our lives? That is a matter of choice. Creating Choice and Change In a world filled with paradox and puzzles, conundrums and dilemmas, choice isn’t easy. Many choices are rather hard to make, and some even seem impossible. Most of them create discomfort or pain, but the pain that ensues by not making a choice is likely to be much greater. Choice is what determines the “music” we compose, its key and time signature. So far, we have learned how to compose harmony within by choosing our beliefs and values accordingly. Now comes the conducting of the music, the implementation of the overall vision. Every single day calls us to make a number of choices in our thoughts, words, and actions. But how are they made? Many choices are of a subconscious nature. Our senses tend to make us choose pleasure over pain. Our www.ohwmagazine.com

emotions often listen to fear. So this raises another question: How do we make the right choice? It isn’t always obvious, is it? Some choices we thought were bad end up being good ones, and vice versa. Rationale and common sense aren’t always enough of a guideline. Nor is reflection, assuming we have the benefit of time. More than anything else, it is about trusting our hearts. Don’t we often say, “I knew it in my heart,” meaning there was no room for doubt? Scientific research has shown evidence that the heart possesses an inherent “intelligence” and that it is even studded with its own neurons. This heart intelligence enables us to manage the decision-making process by involving intuitional awareness. So,

at the end of the day, the right choice is really the one that feels right, the choice that speaks to the heart, not to the ego. Finally, choice needs to be implemented to create change. So many of us make choices but we don’t do a thing about it. The key to implementation is motivation––finding the why––and discipline. It is true that there are times when, despite our best efforts, unseen forces seem to take charge. However, no matter the endless discussions about how much or little choice we really have in life, the fact is we can always make a conscious choice. Conscious choice is ultimately at the heart of empowering change. Namaste n

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Wellness

Caregivers in Distress: A Growing Problem As our population ages, the question is not if someone will be faced with the reality of caring for an elderly loved one, but when. By Dalia Gottlieb-Tanaka, PhD

received the report Caregivers in Distress: A Growing Problem on the same day our Society for the Arts in Dementia Care was rejected on a grant application for a workshop/ retreat for burned-out caregivers of family members living with dementia. I think if I had left the word “retreat” out of the title, our chances would have increased for a positive response. In her report, Isobel Mackenzie, the Seniors Advocate of BC, confirms what we, the frontline services, have been complaining about for several years in Vernon. The problem of caregiver burnout is not unique to our area alone. In its conclusions, the report stated that “over the last two years, distress among caregivers is increasing, while supports available to them such as respite and adult day programs are staying flat or decreasing.” (p.24) The report recommended that in order to ensure programming that “appeals to, and is suitable for, a wide range of clients, there is a need for different types of programs to reflect the different needs of clients.” (p.21)

The narrow selection of programs for older adults in Vernon is mainly restricted to two centres. There are over 10,000 seniors living in Vernon and only 20 percent of them seek access to the offered programs. We wanted to

The report, Caregivers in Distress: A Growing Problem, is an update to a 2015 report that indicated 29% of unpaid caregivers are experiencing symptoms of distress ... know what the other 80 percent would have liked to see happening in their community so we could attract them too. A separate proposal, submitted to the City of Vernon to conduct a survey, was rejected. At one centre,

a recommendation to improve the existing programs by adding intellectual and educational activities was ignored. The health authority showed interest in our society and what it had to offer but nothing materialized after our request. Over 100 clients have used our services in the last four years. A core of 15 seniors stuck with the program and found it a very beneficial and lifealtering experience. More seniors would have joined our program if the fees were covered by the BC government. The cost to participate once a week in our program ($5.00) proved to be too expensive for some participants. I volunteered my time and our society partially helped support the cost of art materials. For a short while, we received some financial support from one centre but that was attached to some conditions that restricted our freedom to cover the cost of some of our activities, such as bringing a paper mache artist to work with us for a few days. The examples mentioned here are not to point a finger of blame. It is merely to describe the lack of

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Wellness readiness to improve access and variety of programs that permeates relevant organizations, including potential consumers who do not see the value in the psychosocial approach of our society and others towards older people and people living with dementia. In contrast, the Seniors’ Activity Centre in West Vancouver has all the elements of a very successful hub for a wide variety of activities, from woodworking and dancing to educational and intellectual activities; activities we can only envy. Even the program for seniors living with dementia, developed by the author, is rich in an assortment of activities. There, the program is subsidized by the government and successful grants with a minimal cost passed on to the seniors. The report also recommends empowering caregivers by providing education and training. This would reduce the caregiver distress that leads to depression among family caregivers.

Here is an excerpt from the report that provides more statistical data to shed light on the caregiving status in BC: “The report, Caregivers in Distress: A Growing Problem, is an update to a 2015 report that indicated 29% of unpaid caregivers are experiencing symptoms of distress such as anger, depression or feelings of not being able to continue with their caregiving duties. Data highlighted in the current report indicate rates of distress have increased by 7% to 31%. Key findings of the report include: • In 2015/16, 31% of clients had a primary caregiver in distress. This is a 7% increase from the 2015 report. • Over this period, the actual number of primary caregivers who identified themselves as distressed increased by over 1,000; this represents a 14% increase in the actual number of caregivers in distress. • The number of home support clients accessing adult day

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programs decreased by 5% and the number of days delivered to these clients decreased by 2%. The average hours of home support per day per client over 65 decreased by 5%, signaling less intensive service.”

Vernon could excel in providing a variety of programs, given the number of seniors it attracts from all over Canada with many skills, especially retired teachers and artists. Many are looking for part-time engagement with the community and some are looking for financial supplements. The government of BC could use this resource to help alleviate the caregiving condition in the province. The solutions are there; we just need a governing body to recognize the resources, bring them together, and make everyone involved a winner. To read the full report, please check the following link: https://www.seniorsadvocatebc.ca/ osa-reports/caregivers-in-distress-agrowing-problem-2/ n

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Fall ‘17 - Okanagan Health & Wellness Magazine

Wellness

Music for Young Children

From an early age, children love to make and hear different sounds, and developmentally, music activities involve the whole child.

By Mary Kozicki, BScN hile on my walk yesterday, I contemplated what the world would be like without music. Music is everywhere, from concerts to advertising. And who can forget Commander Chris Hadfield sending us music from outer space? It is interesting to note that music making throughout most of human history was as natural as walking and everyone participated. Even in the dark days of men marching off to war, music was being played. German philosopher Arthur Schopenhauer said, “The inexpressible depth of music … easy to understand and yet so inexplicable, is due to the fact that it reproduces all the emotions of our innermost being, but entirely without reality and remote of pain … Music expresses only the quintessence of life and its events, never these themselves.” Would we as a society, I wondered, still experience joy, sorrow, gratitude, and humility in the same manner as we do when listening to the many genres of music?

Music education is a powerful tool for enriching children’s intellectual, social, and creative potential.

Mary Kozicki 778-476-2469

Everyone responds instinctively to music. Music therapy is like food for the soul. It can bring joy to the heart and fresh air to the lungs. Singing songs and letting rhythm move both body and mind to better health and happiness is a therapy that is free! I questioned if music was vital for children and why. There is evidence that musical responses begin even before a baby is born. During the fifth month of pregnancy, the fetus can hear voices and music, move in rhythm to music, and react (by kicking) to loud noises—and even be disturbed by rock music (Whitwell and Riddell, 1991:1). From an early age, children love to make and hear different sounds. They are curious. You name it, they love to try it out to see and hear what it sounds like! Children love to sing and play instruments, create, and respond to music in all sorts of interesting ways. They dance and twist to music every chance they get. They sing familiar songs and new creations of their own while they play. It does not take much to spark a young child’s delight and their sense of accomplishment. Are your pots and pans still shiny as new or scraped from the pounding your young child gave them in their quest to explore all kinds of sound? Canadian researcher Dr. Sylvain Moreno has answered a resounding “yes” to another question I was exploring: Is musical training beneficial? His research showed that 90 percent of young study participants exhibited a remarkable gain in intelligence after only 20 days of musical training. It was found that music engages the brain in different areas, stimulating pathways associated with improved information

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Wellness processing speed, reasoning, memory, and creativity. In the past decade, numerous scientific researches have proven that music education is a powerful tool for enriching children’s intellectual, social, and creative potential. Functional magnetic resonance imaging (fMRI) and electroencephalography (EEG) have given researchers a better understanding of exactly what happens inside the brain when it processes music and how this activity contributes to better learning and functioning. Research is showing that learning to play an instrument leads to changes in a child’s brain that make it more likely they will reach their full cognitive and academic potential. Developmentally, appropriate music activities involve the whole child, the child's desire for language, the body’s urge to move, the brain's attention to patterns, the ear in initiating communication, the voice's response to sounds, as well as the eye-hand coordination associated with playing musical instruments. It has been said that music lights up our entire brain. Studies have also shown how musical learning can help children to apply themselves, supporting the processes involved in teamwork and appreciation of working toward shared goals. Children learn important life skills: leadership, discipline, how to relate to others, how to work as a team, and sharing in the rewards that come from working together. Read what experts in their fields replied to the question of music in the lives of children. "Music brings people together. Through music, children take an inner experience and move it into a shared creative experience. Group music-making releases energy which can be channeled in creative, productive directions. Children learn about themselves and others by playing music together and by listening to each other—tapping into hidden courage that can be played out by singing together or discovering the inner resources to listen quietly to another child's playing." (Judi Bosco, board certified music therapist) "Resiliency—to bounce back after a disturbing event—is not something we are born with; it must be learned, and sometimes that takes many years. There is no vehicle more joyful and playful for providing such training than early childhood music and movement." (Dee Joy Coulter, Ed.D., neuroscience educator) Another question that I pondered was this: Is music education valued in schools? In 2010, the Coalition for Music Education in Canada undertook a survey of 1,204 www.ohwmagazine.com

schools across the country, wherein principals documented the musical standards in their schools. This survey revealed that the delivery of quality music education varied considerably across the regions due to the key challenge of funding. The report indicates that "self-esteem, self-discipline, creativity, and musical ability are the four benefits that received the largest number of 'very important' rankings" from survey respondents. Valuing music education includes nurturing the development of these abilities, skills, and mindsets, which is why developing a culture of creativity and musical learning in our schools should be a key part of our children’s lives. The Coalition for Music Education in Canada has been stressing this fact for many years in its advocacy efforts. New research shows that music can communicate basic human feelings regardless of the listener’s cultural and ethnic background. Music education transcends the limits of language because music is the language of the universe. As one of the greatest writers in history, Henry Wadsworth Longfellow, observed, “Music is the universal language of mankind.” There are no boundaries to understanding it. Children often do not have the words to express themselves and music can provide the means. Music offers effective experiences for all children to develop listening skills. Music is both informative and emotional and is a way of expressing every aspect of human experience, from joy to despair. The level of communication, trust, and friendship through music is phenomenal. How can we even perceive a world without music? Can there be any doubt that music plays an important role in our lives, from the unborn to the very old? In answer to my question, I believe that music is the essence of our soul spanning a lifetime and the benefits are numerous and still unidentified. Every new piece of research shows that music really does help to bring out the best in young people, creating a respectful community in the process. We must continue to fund our music programs for the betterment of society itself; we have the data confirming that music is vital in all aspects of life. International award winning composer and music producer Hans Zimmer once stated that the world without music would be unimaginable. But perhaps award-winning author Yasmina Khadra says it best: “Music is the true breath of life. We eat so we won’t starve to death. We sing so we can hear ourselves live.” n Fall ‘17 - Okanagan Health & Wellness Magazine

Nutrition

Can Leptin Resistance Be Keeping You from Losing 20-Plus Pounds?

Take the Quiz and Find out Here. By Michale Hartte, BASc (Nutr), NNCP, CH

till struggling with those 20-plus pounds? As a registered nutritional therapist, I’m here to share with you that losing excess weight is NOT all about food and exercise! This may actually be your missing piece: Meet leptin. Many obesity researchers are increasingly looking at it to uncover the actual mechanism behind weight loss resistance.1 Being resistant to leptin’s signalling is now believed to be the main driver to being overweight (or underweight).2 Leptin is a hormone produced from your white fat cells. Its primary role is to regulate energy metabolism. In other words, how much food you need for day-to-day activity. When the body needs energy, leptin signals to the brain to eat. When the body senses it’s had enough, you feel satisfied and stop eating. You go on with your day and start burning calories. This system is known as a negative feedback loop, similar to other control mechanisms such as breathing and blood pressure regulation.3 From an evolutionary perspective, the leptin system kept us from starving or overeating. It kept us alive and able to reproduce. Bottom line: Leptin regulates how many calories you eat and burn and how much fat you carry on your body. Are You Leptin Resistant? The first step in fixing your weight loss problem is determining if you are leptin resistant. Take the following test to see if you have any warning signs of leptin resistance.

1. Are you overweight more than 15 pounds with a good portion of that fat around your belly? 2. Do you have an eating disorder? 3. LABS: Is your highly sensitive CRP (HSCRP) over 1? Reverse T3 elevated (free T3 to reverse T3 ratio >2 is healthy)? Low vitamin D status (under 50 ng/ml)? 4. When you go on a weight loss diet, do you have trouble losing fat, that is, do you lose pounds and still remain flabby? 5. Do you have trouble keeping weight off after dieting? 6. Are you constantly hungry? 7. Do you crave sweets? 8. Do you wake up hungry at night? 9. Are you losing muscle mass despite the fact that you’re exercising? 10. Do you feel stressed out? 11. Have you been diagnosed with high triglyceride levels? 12. Do you have high blood pressure? 13. Have you been diagnosed with osteoporosis? 14. Do you have hypothyroidism? If you answered yes to any of these questions, you are likely suffering from some level of leptin resistance. Leptin Resistance: When Things Go Wrong As a person gains weight, the master hormone, leptin, rises. The fatter one gets, the more leptin the fat cells

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Nutrition release. The longer this goes on, the more resistant the brain becomes to leptin signalling. This means that the cells stop listening to leptin’s message and become resistant to it. Consequently, the body essentially thinks it’s starving, begins storing body fat, and sends the signal to eat more food. Interestingly enough, another pathway to leptin resistance is eating too little. In this scenario, when you don’t eat enough, your body fat goes down, then leptin goes down. The problem is, when you do eat, you burn fewer calories. Your metabolism slows down because the body thinks it’s starving and needs to hold onto your fat. Bottom line: Being leptin resistant spells disaster for anyone looking to lose body fat, particularly belly fat. When you are leptin resistant, you are always hungry and have insatiable craving and apparent need to eat all the time. If you want any hopes of dropping body fat and keeping it off in a sustainable manner, then fixing leptin is your number one priority. Focusing on just diet and exercise will likely not get you longstanding results, either. Science reveals you’ve got to go deeper than that.4 Inflammation: The link between leptin resistance and being overweight5 Leptin is inflammatory in nature. It has a role to play in the body’s overall inflammatory processes, which is why overweight people are more prone to inflammatory issues (arthritis, heart disease, diabetes, and the like). Leptin resistance and its inflammatory response have a direct effect on thyroid function. Leptin controls the body’s metabolism (the rate at which we burn calories). Most people think it’s the job of the thyroid, but leptin actually controls the thyroid. Inflammation stops T4 to T3 conversion in the liver and abruptly turns off your thyroid’s ability to function properly, despite normal thyroid labs. Aha! When this happens, it doesn’t allow you to burn fat in your muscles because it downregulates your basal metabolic rate. This process is called peripheral (muscle) leptin resistance. It is why some fat people cannot burn fat with exercise. Leptin resistance occurs first. Then insulin resistance happens next. Failure to take action steps to become leptin sensitive can eventually lead to adrenal resistance. We feel this as relentless fatigue. Then come the pituitary hormones, which regulate the thyroid and growth hormones. Growth hormone is our anti-aging fat-burning hormone and when it’s low, we age quickly and stay fat. Then go our sex hormones, and on down. It’s the chain of command. What causes leptin resistance? There are multiple causes of leptin resistance. The primary causes include the following: 1. Over exposure of toxicity without proper elimination 2. Low grade infection (imbalanced gut microbiome) 3. Lack of natural sunlight and too much artificial light (mitochondrial dysfunction) 4. Diet too high in carbohydrates 5. Chronic lack of sleep 6. Too much or wrong type of exercise (chronic cardio) 7. Not enough exercise (sitting more than 4 hours per day) www.ohwmagazine.com

8. Chronic overeating or undereating 9. Snacking all day; not taking breaks between meals 10. Lifestyle too stressful (not enough “down time”) 11. Chronic dehydration All of these diet and lifestyle factors create inflammation, the underlying cause of leptin resistance. Why diets have failed you The number one reason diets have failed you is because they have not addressed the number one cause of why you are still overweight: leptin! No other hormonal imbalance in the body, in fact, can ultimately be restored to healthy balance without leptin functioning normally. I strongly suggest that to drop those extra 20-plus pounds, you must fix leptin first and get leptin sensitive. Fix leptin resistance with diet and lifestyle To get lean, fit ‘n’ healthy, you need to take the steps to heal the inflammation, the main driver to leptin resistance. Fixing leptin resistance can be a complex issue which requires a comprehensive approach if you want longlasting results. To get you started, try these diet and lifestyle tips to fix leptin in four steps: Step 1: Morning routine • Drink one litre towards your required amount of filtered water. Drink the rest between meals and not too close to bedtime. Aids in detox. Rehydrates for easy fat loss. Recharges energy. Your required amount of water for the day is one litre for every 50 pounds of body weight. For example, if you weigh 200 pounds, drink four litres of filtered water per day, always away from meals. • Get outside within 30 minutes of waking for two to five minutes and let the natural sunlight enter your eyes. Look about 15 degrees away from the sun. If the sun is not up yet, look in that direction. Sets the stage for proper circadian rhythm (best sleep, best digestion, best mood). • Eat within 30 minutes of waking up. This resets your diurnal clocks in the brain, the liver, and muscles to once again act in unison. If you wait longer, the program will still work; it will just take a little longer.

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Registered Nutritional Therapist, Chartered Herbalist, Certified Biotherapeutic Drainage Practitioner TM

P: 250.718.1653 E: michale@fitnhealthynutrition.com www.fitnhealthynutrition.com

Fall ‘17 - Okanagan Health & Wellness Magazine

Nutrition • •

Step 2: Diet • Make sure your breakfast has little or no carbs and is rich in protein and fat. Strive for 35-50 grams of protein with additional fat (1-2 Tbsp). Limit carbs to 25 grams if you are more than 30 pounds overweight. Breakfast ideas include eggs and bacon or leftover meat from last night's dinner plus a cup of non-starchy fibrous carbs (i.e., above-ground vegetables) OR a smoothie: Protein powder (to yield 25 grams) + 1 cup of nonhomogenized yogurt or kefir made from dairy or coconut milk (just plain, no extra sugar please!) + ½ cup berries + ¼ cup nuts or seeds. Blend. You know you've eaten enough when you can wait four to five hours before lunchtime. If you can't, you need to eat more protein and fat. • Limit carbs to 25 grams for the day if you are overweight by more than 30 pounds, and 50 grams at the most. • Choose either non-starchy fibrous carbs or berries. No starchy carbs, no grains, no beans or legumes. The reset is only temporary; once you start to become leptin sensitive, we can start adding more carbs in. • Consume 0.55 grams of protein per pound of body weight (in divided doses). This will keep you in a healthy nitrogen balance for optimal regeneration and

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repair. Once you begin strength training (only when you are leptin sensitive), you can up your protein to 0.7 grams per pound of body weight. For example, if your ideal body weight is 150 pounds, you would consume 85 grams of protein in a day. A good example would be 35-50 grams of protein at breakfast, 20-30 grams of protein at lunch, and 15-20 grams of protein at dinner. Eat the most food in the morning with decreasing amounts as the day goes on. Consume 1-3 Tbsp of added fats to each of your three meals of the day. Add coconut oil to your morning organic coffee or tea, or eat 1 Tbsp of it. Your best fats are coconut oil, MCT oil, pastured butter, heavy cream, red palm oil, ghee. Avocado and olives are good too. Save olive oil until you are at a better weight. Limit nuts and seeds due to the high arginine levels that feed viruses. Eat prebiotic, probiotic, and foods rich in polyphenols. Part of becoming leptin sensitive is healing the gut. Prebiotic, probiotic, and foods rich in polyphenols nourish your gut. This in turn lowers inflammation and fixes leptin signalling. Eat three meals a day initially, but as your hunger and cravings fade, you can adapt to eating two main meals a day, if you like.

Stop eating four to five hours before bedtime. Do not snack. Not now. Not ever. This completely stresses the liver's metabolism. Your liver needs to relearn how to use gluconeogenesis when you are asleep and awake. Snacking destroys the timing and circadian clocks that work in unison with leptin.

Step 3: Lifestyle • Get outside as much as you can. Spending time outside (sunglasses free) keeps your circadian rhythm in check. This helps with the entire hormonal cascade and leptin to work properly. Getting outside and in nature is an excellent way to balance stress. Strive for 20 minutes in the morning and 20 to 30 minutes in the afternoon. Ideally go for an easy walk after dinner. Helps with good digestion, fat loss, and best sleep. • Move. Your best exercise is walking, hiking, swimming, and yoga. Jump start your fat loss efforts by going for a brisk 20 to 30 minute walk, in a fasted state, first thing in the morning (ideally right after your water and coffee + MCT oil/coconut oil/cream or butter mixture), sunglasses free. Take another walk after dinner. You can begin strength training after you become leptin sensitive. However, if you feel you’d like to begin strength training, then do so between 4 pm and 6pm for no more than 20 minutes. Have your dinner after. Move as much as you can during the day. Try not to sit for more than four hours. Read your body: rest when you need and move when you can. • Within one hour of sunset, make your surroundings as dark as possible. • Eliminate as many sources of toxicity as you can. An over-toxic body is a body that is in constant inflammation. Inflammation is what drives leptin resistance. You must do everything you can to reduce inflammation. Not only do we need to eat “clean,” we need to live “clean.”

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Nutrition •

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Step 4: Detox + supportive supplements Detoxification, when done safely, can be a very effective strategy to becoming leptin sensitive again. How do you know when you are becoming leptin sensitive? • Your hunger and cravings will become less and eventually disappear. • You’re able to tell when you are actually hungry and when you’re full. • You clothes will be looser and weight loss will occur if you continue the program. • Your sleep efficiency improves and you wake up refreshed. • You feel calmer. Why not follow my proven stepby-step plan to finally get the shape you’ve wanted. You have nothing to lose except inches off your waistline and endless frustration. n 1. 2. 3. 4. 5.

Cottage Cheese Pancakes Russian Style

Learn to master your stress. A lifestyle with too many demands, time pressures, without enough “down time” and rest puts our hormones out of balance, no matter what diet or movement plan we are following. Best stress-mastering techniques are meditation, yoga, walking in nature, having a bath, listening to great music, and laughing out loud! Start a journal. Begin by writing down what you are grateful for and why you want to be fit ‘n’ healthy. Making change can be difficult. Try VOPAR: Vision (what is your vision), Obstacles (what are your obstacles), Plan (what is your plan to overcome the obstacles), Action (take action), Reflection (look back at the result). “Love how fit 'n' healthy feels.” Take this mantra and remember it to stay on track.

https://www.ncbi.nlm.nih.gov/ pubmed/25232147 http://www.sciencedirect.com/science/ article/pii/S0026049514002418 https://www.ncbi.nlm.nih.gov/ pubmed/12439643 https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC3319208/ https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC3248304/

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Recipe by Michale Hartte, BASc (Nutr), NNCP, CH I distinctly remember enjoying my mom’s cottage cheese pancakes while growing up. This recipe is an adaptation substituting arrowroot starch in place of wheat flour. After playing around with the recipe, here is what I came up with. These pancakes make a great protein-rich breakfast choice. Enjoy! Prep time: 15 minutes Yield: 9 large pancakes Ingredients • • • • • • •

2 cups dry cottage cheese 4 organic/free range eggs 1/2 tsp Celtic or Himalayan salt 3 Tbsp arrowroot starch 1 tsp baking powder 1/4 cup grated asiago or parmesan cheese (optional) Coconut oil for frying

Directions Place all ingredients into a bowl and mix well. Using a stainless steel skillet, fry in about 1 Tbsp coconut oil (about 10 minutes). Flip when you see a slight browning. Serve with butter (yummy!). Enjoy alongside your colour-rich salad. n Fall ‘17 - Okanagan Health & Wellness Magazine

Nutrition

Vanilla "Bean" Cake Recipe by Juanita Miller, CNP, ROHP Makes one 9x9 square cake or two smaller rounds. This delightful cake is rich in protein and low in allergens. It’s so simple to make—in fact, it can be mixed in your blender. Not only that, it’s gluten free, grain free, dairy free, nut free, and refined sugar free! You’ll be surprised at how tasty it is. Ingredients • 6 eggs (free range, organically grown) • 1 can (398 ml or roughly 2 cups) of white beans* • 1/4 tsp stevia powder • 1 Tbsp vanilla • 1/3 cup honey • 1/4 cup coconut oil • 1/3 cup coconut flour • 1/2 tsp sea salt • 1/2 tsp baking soda • 1 tsp lemon juice Preparation 1. Whip the eggs using a high-powered blender (or whip by hand in a large bowl). Add the remaining ingredients and blend until smooth. Pour into a greased cake pan. 2. Bake at 325°F until a fork comes out clean, approximately 30 minutes for the square cake or 25 minutes for two smaller rounds. 3. Cool before decorating. Top with coconut whipped cream, strawberries, and pretty flowers. Notes * Make your own beans—they taste even better! Soak 2/3 cup of beans overnight, rinse well, and cook according to the instructions on the package. Butter beans or white navy beans taste the best.

Coconut Whipped Cream Ingredients • 1 can of full-fat* coconut cream (select a brand without guar gum**) • 1 pinch of stevia • 1 small pinch of sea salt • 1 Tbsp maple syrup (optional) • 1 Tbsp vanilla

3. Scoop the thick cream into a mixer and beat until fluffy (about 7-8 minutes). Add the remaining ingredients, beating for one more minute. Use a chilled bowl and beaters for the best results. 4. Return the whipped cream to the fridge until ready to use. It will firm when chilled and soften at room temperature.***

Preparation 1. Place a can of coconut cream in the fridge overnight (the cold separates the cream). 2. Without shaking it, take the can out of the fridge and flip it upside down. Open it and pour off the liquid (save for smoothies).

Notes * Don’t use “lite” coconut milk—it won’t whip! **Avoid guar gum and other added ingredients; they aren’t the healthiest ingredients and they will also prevent it from whipping. *** Serve immediately or refrigerate to keep the cream from melting. n

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