wellness
Okanagan Health &
Fall 2013
OHW Magazine
MAGAZINE
Timeless Yoga: Mind-Body-Spirit Benefits P. 19
Living with Fibromyalgia Naturally
Nutty Nutrition! P. 28
Complimentary
P. 12
The Spay Neuter Conundrum P. 34
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contents
Fall 2013
Volume 1 Issue 4
19 NATURAL HEALTH
Timeless Yoga!
8 Exceptional Aging Aging well is entirely possible if you make the right choices today. 11 Cleanse Your Body Back to Good Health It’s time to get your body back into a routine. A fall cleanse is a good place to start. 12 Living with Fibromyalgia Naturally If you’re tired of the multitude of symptoms that come from living with fibromyalgia, then it’s time to take a more natural approach to treatment. 14 The Art and Science of Relaxation You know you need to relax, but that’s easier said than done. Consider then meditation or hypnosis, the ultimate way to improve–and relax–your mindbody connection.
FITNESS 16 Staying Fit - Even When the Snow Flies Keeping active when there’s snow on the ground can be challenging... unless you try cross country skiing! 19 Timeless Yoga: Mind-Body-Spirit Benefits The age-old practice of yoga has become increasingly popular today, thanks to its numerous health benefits. If you’re ready to make a lifestyle change, are recovering from an injury or need some balance in an already active fitness schedule, consider giving yoga a try; you’re mind and body will love you for it. www.ohwmagazine.com
Photo by Heath Fletcher
NUTRITION
32 Understanding Employee Stress Leaves
24 Cutting Carbs, Fearing Fat and Powering with Protein Eating well is all about eating balanced, and yes, that means proteins, carbs and even fats.
With employee stress leaves on the rise, having a healthy workplace is more important than ever.
26 Six Supplements Every Child Needs Ensuring kids get all the nutrients they need is challenging. That’s why these six supplements are a good addition to any child’s diet.
34 The Spay and Neuter Conundrum Dr. Moira Drosdovech takes an indepth look at spaying and neutering procedures, what’s involved and the best age to have the surgery done.
28 Nutty Nutrition! Mix ‘em in a meal or nibble them as a snack. Either way, you’ll love the taste, and the health benefits, that come from eating nuts.
IN EVERY ISSUE:
WELLNESS 30 Understanding and Overcoming Addictions Overcoming addictions is never easy, but understanding why it happened–and wanting to change– is the first step to making a recovery.
PET HEALTH
7 Your Questions Answered 36 Healthy Bites 37 Sue’s Savoury Nuts Recipe 38 Community Events
Fall ‘13 - Okanagan Health & Wellness Magazine 3
From the OHW Team
OHW Magazine
Okanagans Own Health & Wellness Magazine
PUBLISHER LMR PUBLISHING Leanne Christie info@ohwmagazine.com EDITOR Maureen McEwan editor@ohwmagazine.com ADVERTISING SALES Melissa Spooner 250.550.0521 mel@ohwmagazine.com Lisa Dumas 250.540.7280 lisa@ohwmagazine.com Leanne Christie 250.503.7472 info@ohwmagazine.com OHW Magazine published four times 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: For your free copy send your mailing address to info@ ohwmagazine.com or visit the website at www.ohwmagazine.com Printed by: Print Advantage, Richmond, BC Cover Story Photos by: Heath Fetcher of Sproing Creative Ltd., Vernon, BC. Cover: Lisa Dumas perfects her yoga pose at The Rise in Vernon, BC. Yoga gear provided by One Tooth Activewear, Kelowna, BC
Leanne Christie Publisher
Maureen McEwan Editor
A
s is typical of autumn, the days are shorter, the evenings are cooler and there’s a fragrance in the air that’s a mix of falling leaves and misty mornings. For some, autumn is like a new start to the year, or, simply, it means life as we knew it before summer–our company has gone home, the kids are immersed in school and we’re all back to busy schedules. In fact, by the time you’re reading this we’ll all be thinking of the Thanksgiving weekend, Halloween and (gulp!) Christmas. But let’s back it up a step–let’s take a moment to rejoice in all that we have here in the beautiful Okanagan, and be thankful for all this season has to offer. While that includes the abundance of local fruits and vegetable as well as our beautiful surroundings, it’s also about appreciating that here we have access to all the things we need to live a healthy lifestyle. This issue, we’d like to introduce you to Lisa Dumas, who recently joined our team. Lisa is an instructor at Arise Yoga in Vernon and is featured in our cover story. We’re hoping Lisa will inspire you to try a yoga class and see firsthand why it’s so good for your body and soul. If your busy schedule
Melissa Spooner Advertising Sales
Lisa Dumas Advertising Sales
still has you feeling on edge, then you’ll want to read “The Art and Science of Relaxation.” And if you’re an employer or an employee, and you’re trying to balance a busy career with life in general, “Understanding Employee Stress Leaves” is a must read. If you’re coming off a relaxing summer and are ready to kick things up a notch, then you’ll like our nutrition features: “Cutting Carbs, Fearing Fat and Powering with Protein” along with “Nutty Nutrition,” both which offer great nutritional advice and tips. And, if you’re already thinking about how you’re going to stay fit this winter, then be sure and read our story on cross country skiing. If you want to stay off the couch once the snow flies, cross country skiing is the perfect solution. Plus there’s information on healthy schools, supplements for kids, and as always, a pet health story for all our pet owners. So as we say good-bye to summer and move into autumn, we can all look forward to what the new season brings. We hope you enjoy this issue– it’s full of information we hope you’ll find helpful as you strive to be healthy and well. n
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4 Fall ‘13 - Okanagan Health & Wellness Magazine
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Dr. Rose Backman is a dynamic
Letters to the Editor Dear OHW Magazine, I got my issue in the mail today. Thank you I enjoyed it very much! It is free, delivered to my home and full of great stuff, I love it. Keep up the good work! Barb Joy - shared from Facebook Dear OHW Magazine,
********
international inspiring speaker, author and natural doctor who is an advocate of personal empowerment. She tests her clients with alternative methods regarding physical and emotional issues, the most common being addiction, depression, weight, money and relationship concerns. For more 24 years she has impacted women and taught them how to shift their beliefs that have paralyzed them from being who they really are. Visit Dr. Backman online at www.drrosebackman.com
Dr. Gordon N. Davidson, R. Psych,
Just read the latest OHW Magazine and every article was so great. I was either interested in the article, it pertained to me or I knew the people in it. What a lovely little gem! Wendy Schroeder - shared from Facebook Dear OHW Magazine,
Contributors
********
I read your article on paddleboarding and the rise in the popularity of the sport. I agree that this is a great way to gain core strength and enjoy the outdoors at the same time. My only issue with your article was the fact that Okanagan Health & you did not discuss water safety. In fact the photos of the paddlers do not Stand Up and Paddle show a single Personal for our lakes, for fitness and for fun Flotation Device (PFD) on any of them. I operate Crazy Busy Stress the police patrol vessel on the North Okanagan Going Gluten Free waters and have taken paddleboarders off the lakes because they have no safety equipment with The Great Drug Debate them. People are not required to wear a PFD but you have to have it with you on board. If you don’t wear your PFD then you are required to carry along, with the PFD, a whole array of other safety equipment like waterproof flashlights, sound-making devices, buoyant heaving line, and other items. If you do wear your PFD then you are not required to carry the other equipment on a paddleboard. Boats are a different class and still require the equipment. The fine is $287 for every single item you are missing so in the case of your photos, those paddlers have none of the items on board. The fine, as you can imagine, would be very large. I have heard all manner of excuses for not having the equipment on a paddleboard, but none are valid. The Province of BC and Red Cross Water Safety have already raised the alarm with the water-related deaths this year and we all need to be aware of the risks of not carrying proper safety equipment. The paddlers in your article are clearly on Kalamalka Lake in the North end near Vernon; an area I know well and patrol regularly. This cont’d on page 6
wellness
Summer 2013
OHW Magazine
MAGAZINE
P. 15
P. 10
Complimentary
P. 12
www.ohwmagazine.com
P. 23
is an Okanagan psychologist working in the areas of employee counselling, workplace conflict, teambuilding, trauma, couple counselling, and the use of heart rate biofeedback for stress management. He operates Workplace Wellness Consulting in Vernon and is the Clinical Director of the Traumatic Stress Recovery Program at Diversified Rehabilitation Group in Kelowna. He has published in the areas of teambuilding and couple counselling.
Dr. Moira Drosdovech
After Dr. Moira Drosdovech graduated from veterinary college in 1987, she worked in Vancouver then moved to Kelowna in 1990 where she purchased a vet practice. In 1997, her practice philosophy took a holistic turn. She sold the Rutland Pet Hospital in 1998 and took a professional course in Veterinary Homeopathy. In 2000, Dr. Drosdovech started Pawsitive Veterinary Care, a practice focused on holistic care, which she is passionate about. For more information on her holistic approach, visit www.pawsitivevetcare.com
Lisa Dumas is a yoga instructor
who teaches from the heart at Arise Yoga in Vernon. She encourages supportive community within her classes and intends to offer inspiration, empowerment and the beauty of the present moment through the many gifts of yoga. A schedule of classes can be found at www.ariseyogavernon.ca. Lisa is also available to teach private and corporate classes.
Carole Fawcett, RPC, C.Ht,
is the owner of A Mindful Connection Counselling and Hypnotherapy Services. She loves living in Vernon with her pooch, Chloe. Her passion is helping others “find the answers.” Carole is a Registered Professional Counsellor, Clinical Hypnotherapist and freelance writer. See more about Carole at www.amindfulconnection.com
Heath Fletcher, photographer, has
had an exciting career as a commercial photographer that has taken him around the globe. While photography is his first love Heath also has a “multipreneurial” spirit that has lead him to a variety of creative projects. His newest joint venture, Sproing Creative Ltd., is a collaboration of talents providing clients with a dynamic lineup of online marketing and creative services. Check them out at www.sproing.ca
Fall ‘13 - Okanagan Health & Wellness Magazine 5
Contributors Melissa Jacob, BA, BEd, MA Ed Born and raised in Coldstream, BC, Melissa Jacobs has been teaching in the Vernon School District #22 for 10 years. She has a passion for educating children about healthy living and promotes healthy schools with her roles as the Healthy Schools representative for Kidston Elementary and through her position on the district Health Promoting Schools committee. In 2011, Melissa graduated from UBC (Okanagan) with a Master of Arts in Education concentrating on Health Promoting Elementary Schools in British Columbia. Del Muzzillo is the Founding Director of the SENICA Project, which explores healthy aging and a more humane, natural and integrated approach to caring for our elders. He is also the Events Director for Whole Foods Market in Penticton. He has more than 32 years of experience in the health, wellness and human potential fields. He has served in a senior capacity at health centers in Colorado and California and is now living back in his birth place of BC. He can be reached by email at senica.now@gmail.com
Guy Paulsen, Silver Star Mountain Nordic Manager in Vernon, has an extensive background in nearly every capacity of the ski industry. His passion for 30 years has been focused on teaching and coaching both Nordic and alpine skiing. Guy has represented Canada at the World Ski Congress both in Switzerland (2003) and Korea (2007) and has worked as a race coach and ski pro in Australia, Japan and New Zealand.
Dr. Jeff Pereverzoff, DC, graduated with honors from Palmer College of Chiropractic in Santa Clara, California. He has had his family-focussed, wellness-based chiropractic practice in Kelowna for 21 years. Many of the families they see are three and four generations so they’re trained in many different adjusting techniques so that treatment can be totally customized to every person. Kelowna Family Chiropractic is also a 100-year lifestyle affiliate practice, meaning they work with patients in three stages: crisis care, critical transition and lifestyle care. Dr. Brett Phillips is a naturopathic physician who has offices in both Kelowna and West Kelowna. In his family practice he treats patients of all ages who have a variety of conditions and concerns. He can be reached at Okanagan Naturopathic Healthcare at (250) 860-8855; or, for more information about his practice, visit www. naturopathichealthcare.ca
cont’d from page 5 spring we had two fishermen lose their lives in a storm while trying to cross the lake just south of where these folks are paddling. Vernon Search and Rescue and the RCMP would rather everyone have a great experience on our waters so please, for the sake of the health and wellness of your readers, promote water safety and encourage everyone to carry their equipment and wear a PFD. Sgt Robert Daly, Rural Operations NCO Vernon/ North Okanagan Detachment Editor’s note: We’d like to thank Sergeant Daly for his recent letter to the editor; he makes a very good point regarding water safety, and our lack of information on it, in our Summer issue. We do take water safety very seriously and we’d like to direct our readers to Transport Canada’s Safe Boating Guide–which does indeed include stand up paddleboarders. Please visit Transport Canada’s website at www.tc.gc.ca or go directly to the Safe Boating Guide at www. tc.gc.ca/eng/marinesafety/tp-tp511menu-487.htm. The Safe Boating Guide offers good information on equipment requirements, lifejackets and PFDs, safety tips and much more. For information on swimming and water safety, please contact the local branch of the Canadian Red Cross at (250) 491-8443 in Kelowna, or visit www. RedCross.ca
Dr. Sally Stewart, PhD (Nutrition, Exercise Physiology, Health
Promotion), CSEP Certified Exercise Physiologist, Academic Affiliate of Dietitians of Canada, is an instructor in Health and Exercise Sciences at the University of British Columbia, Kelowna Campus. She is also the director of the Nutrition Education Center on campus providing numerous resources and programs. Dr. Stewart has a passion for educating people about healthy lifestyles and is known for her dynamic presentation style at workshops. When she’s not out running, she can be found helping numerous athletes with their nutrition selections. She is keen to help people make smart choices based on sound scientific research to facilitate long-term health and vibrant lives!
Dona Sturmanis is a Kelowna-based writer with more than 30 years of writing and editing experience. Currently, she specializes in food, health and extraordinary ordinary people. Her articles have appeared recently in Alive, Eat Magazine, Orchard & Vine, Okanagan Life, Insight and Okanagan Woman.
6 Fall ‘13 - Okanagan Health & Wellness Magazine
Sue Vignola is the owner of
Rancho Vignola Nuts & Dried Fruit. When their small, retail business in Vernon, BC, became too small to hold all the bulk, fresh-crop food they were selling, Sue and Richard Vignola began offering an annual bulk-buying service. As a result, Rancho Vignola Nuts & Dried Fruit was born! Now they are the owners of two thriving business (Rancho Vignola has a sister business called Rancho Cooling) and together they’ve created a unique niche, and an innovative approach to business in Canada. You can learn more about the dried fruit and nuts they sell at www. RanchoVignola.com
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Your Questions Answered
Local experts answer our readers’ questions...
Q I’m a 36-year-old woman with a good life. I have a husband I love, two great children, a career I enjoy, a comfortable home and many friends and family. From the outside my life looks ideal. The problem is I feel resentment much of the time. Often it crosses over into anger and then I feel guilty for being resentful and angry. I don’t want to feel resentment, I want to feel gratitude. Can you help?
Q
Please know you are not alone in feeling resentment; many women feel this way. Resentment tends to come when we think our needs are not being met. These are often unconscious, fleeting thoughts that are often hard to even recognize. To re-circuit these thoughts and take you from resentment to gratitude I recommend three steps: 1. Simply notice the situations in which you feel resentment rather than judging yourself. Judgment will only keep you stuck in the emotion. 2. Ask yourself “How are my needs being met in this situation?” This will give your brain a new perspective to see the positives in the situation rather than what’s lacking. 3. Ask yourself “How can I further meet my needs in this situation?” This step is valuable as it will help you determine what you truly need, and desire, for yourself. Take the steps that feel the most nourishing to you. Resentment is a true gift telling you where in your life you can fulfill more of your own needs by consciously nourishing yourself. Jodi Seery is a Life and Love Coach who helps women struggling with life and love challenges. Jodi coaches clients globally via phone and Skype from her private practice in Vernon, BC and can be reached at jodiseery.com.
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Friends keep telling me that I should check out yoga... but when I think of yoga my mind says “boring!” The idea of sitting still and twisting seems like a giant yawn to me, any suggestions?
If you’ve never been to yoga class before, I can understand why you think it might be boring, but I can assure you it is anything but! Yoga is about uniting the body, mind and spirit. The class will begin with centering, which provides an opportunity for you to become aware of how you “are” in that moment. This awareness is important to practicing within our safe edges. After centering, practice evolves into movements, openers, twists, balances and strengthening poses (or asanas). Throughout class your mind will be 100 percent in the moment, and teachers will guide you to stay aware of breath and body sensations. One of my favorite things about yoga is that it becomes a “brain-cation” every time I step onto the mat. At the end of class a pose called savasana happens for a few minutes while you (typically) lie on your back and become still. During this pose your practice begins to integrate with your being, and it is considered to be one of the most important poses, certainly one of the most challenging. As you quiet the body in savasana you are also
quietening the mind... which in our western world goes against the grain for most of us who live “hair-straightback”’ lifestyles. A challenge yes, boring no, worth it... 110 percent yes!
Try a few teachers and studios and experience different types of yoga. When you find a class and teacher that resonates with you, commit to a regular practice, ideally three times a week. You’ll feel revived, refreshed, relaxed and definitely not bored. Dawn Sharman is a yoga instructor, a registered massage therapist and the creator of Alba Healing Arts in Vernon, BC. Dawn has practiced yoga throughout her adult life while studying a colorful spectrum of healing arts. Alba Healing Arts is a combination of these joys–visit www.albahealingarts. com
Fall ‘13 - Okanagan Health & Wellness Magazine 7
Natural Health
Exceptional Aging People can age, or they can age exceptionally well. The difference will be determined by how well we live today. By Del Muzzillo
W
hat we do now in our fifties, sixties and seventies lays the groundwork for our most senior years. In other words, if you haven’t been making healthy lifestyle choices in the past, now is the time to start. The easiest way to do this is with an integrated approach that takes all aspects of healthy living into consideration. Think about the following principals. How many are you already practicing? • Superior nutrition, based on fresh, (mostly local) whole foods that are bursting with vitality • Proper supplementation using whole-food supplements in forms that are easily assimilated • Having a healthy PH balance • Healthy digestion • Proper hydration • Appropriate age-factored daily exercise that helps maintain cardiovascular health, strength, flexibility, and balance. Activities like tai chi, yoga, chi gung, ITP, or “Brain Gym” can help with balance and coordination as well as improve cognitive health. • Proper breathing • Brain stimulating activities, such as “Lumosity” and other cognitiveenhancing exercises. • Connecting with nature and with animals • Connecting with young people, especially those of pre-school age • Connecting with friends and family • Having a sense of service and a desire to give back to the world • Meaningful activities and intellectual stimulation
• Hobbies and crafts that can be continued on a life-long basis • Some type of spiritual path that includes meditation and mindfulness • A human potential perspective • A healthy, non-toxic personal environment that supports these principals • People around you who support this path. Don’t let the length of the list frighten you. In fact, look at it again–you may
8 Fall ‘13 - Okanagan Health & Wellness Magazine
be surprised to find that you’re already doing many of these things. If you’re not, then start off slowly and begin incorporating those points that come most naturally to you. Remember, it is never too late to make positive changes in your life. If there’s one thing I’ve learned during my 32 years in the wellness industry it’s the power of synergy. By this I mean that the whole is greater cont’d on page 10 www.ohwmagazine.com
It’s time to focus and relax but… your mind is somewhere else.
Let us heLp you with that. Have you been feeling tired, irritable, sore, or having trouble sleeping? Stress can present in a variety of symptoms, and if left untreated can lead to more serious health issues. Come in and learn about natural ways to treat and cope with stress and anxiety so you can fully enjoy your life. Kamloops
Kelowna
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Vernon West Kelowna www.naturesfare.com
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Natural Health
Back, Neck, and Hip Pain? Catch it Early! Spinal pain is often noticed weeks, months, and sometimes years after the underlying problem actually began. Pain is like a ringing fire alarm that is triggered once the nerves are adequately irritated, which sometimes takes years. The key lies in identifying what the underlying problem is—what’s causing the pain. There are dozens of tiny spinal joints in your back and neck. They can become misaligned, or subluxated, by all kinds of stressors: poor posture, falls from playground equipment or down stairs, sport tackles, long hours of sitting, car accidents, and even the birthing process (often called “birth trauma,” and for good reason!). Spinal inflammation often begins painlessly and is your body’s attempt to heal the irritation. As the inflammation mounts, and more and more damage is done by the grinding pressure of the misalignment, chemicals are released by the surrounding tissue to irritate the nerves for one important reason—to cause the damaged area to hurt so that you become aware of the problem! A common treatment for spinal pain is usually painkillers or antiinflammatories, chemicals that serve as nerve blocks so your brain can no longer register the damage happening within your body. Sadly, many pain sufferers accept this quickfix answer while in the meantime, the underlying spinal damage worsens. Longterm spinal inflammation can lead to osteoarthritis, which further damages the spinal joints. Chiropractors are trained in spine, nerve, and joint health. We help by retraining the spine to a more optimal position, freeing nerves and joints of damaging stress so your body can heal properly. If these problems are caught early, years of chronic pain may be avoided. Chiropractor’s often see disillusioned patients who are tired of taking drugs, their tests all clear, and are living in pain not knowing where to turn. Maybe something is causing the problem that can be overcome. Written by Dr. Elliot Lysyk
Dr. Elliot Lysyk, DC
Dr. Tara Spearman, DC
Dr. James Mayne, DC
Alpine Centre #7 100 Kalamalka Lake Rd. Vernon, BC
250-275-7616
www.arisechiropractic.com 10 Fall ‘13 - Okanagan Health & Wellness Magazine
cont’d from page 8 than the sum of the parts. And, that is also true of how we age. Just one positive lifestyle change can be helpful. But in combination with others, remarkable results have, and will, continue to occur. When we’re able to combine these components consistently over a period of time, we tend to seek more meaning in our lives, because life becomes more meaningful. And, if there is something quite profound and meaningful in our lives, we tend to gravitate towards healthier lifestyle choices. Either way, we tend to have a much better quality of life right until the end of our days. It’s become apparent to me that having a passion is extremely important–and I don’t mean just about playing golf or lying by the pool. Passion is about striving towards and serving a greater cause. What you give back now will come around tenfold, and you’ll be surprised at how good it feels. Most importantly though is our mindset. If we buy into the old-school picture of aging and deterioration, then we will be hard pressed to make the positive changes needed to stay vibrant and healthy as we age. It is a new paradigm. We need to embrace what is possible. No excuses. No stories of gloom and doom. I have a 94-year-old parent who is presently 18 years into probable Alzheimer’scaused dementia. She still walks up to two kilometres every day, takes in every festival and major event that comes into town, has many friends and an active social life. She thoroughly enjoys time with family and in her garden; she sews, loves art projects, and she still sings, laughs and lives life to the fullest–and she looks forward to every new day. She is a result of these healthy lifestyle choices outlined above. And she is but one of many successful elders who are aging in an exceptional way. I also know some people who are just “old” and they are only in their early seventies. Same potential, much different outcome. So it’s your choice–you can decide to get old or you can age exceptionally well, and enjoy every step along the way. n www.ohwmagazine.com
Natural Health
Cleanse your Body Back to Good Health Now that summer is over, get your body back into a healthy routine with a fall cleanse. By Dr. Brett Phillips
S
ummer is over and it’s the time of year when everyone gets back to their regular schedules. This is the perfect time to clean out the barbequed brisket and other residue that has been storing up in your body after all the summer fun. Your visitors have gone home, the kids are back to school and the summer hype is over, so help your body get back into a healthy routine with a fall cleanse. A cleanse or detoxification is the process of ridding your body of unwanted physical, chemical and mental-emotional toxins. There are many different types of cleanses available, and it can be challenging to determine which one will be the most effective for you. Therefore, it’s important to select the right kind of cleanse that can be done at a comfortable pace in order to achieve an optimal result. Before you begin, it’s important your digestive system is working properly. It’s essential that your system is “regular,” if not then address that first. When toxins are activated for release from storage spots in the body, it’s necessary to ensure the routes of elimination are open. These primarily include the gastrointestinal and urinary systems. If you’re unable to eliminate the toxins once they’ve been released, you may experience undesirable symptoms, such as rashes, headaches, fatigue, digestive pains, etc. Next, prepare the organs of elimination by feeding them with the proper nutrition that ensures optimal
function and safety. The liver is the organ that receives the toxins and then packages them so that the toxins can be properly removed from the body. When doing a cleanse, this process is best aided with botanical medicines
“Toxins can come from
your diet as many foods contain pesticides, herbicides or food additives. Try and eat
the lungs from cigarette smoke, car pollution, industrial toxins, etc. And, they can be absorbed through the skin from creams, shampoos, soaps or other personal care products. Therefore, you have to become a detective who searches out and eliminates toxin exposure. Many toxins are stored in the fat tissues of the body. Fortunately, exercise can unlock these toxins, so 60 minutes of aerobic exercise per day is recommended. If you haven’t been exercising regularly, choose an activity, like walking, and begin gradually. Drinking at least two litres of water each day also helps flush out the system. Using an infrared sauna can also promote the release and drainage of toxins. Another option, which I use in my practice, is Biotherapeutic Drainage remedies. These are complex homeopathic remedies designed to stimulate the body to release toxins from specific tissues at a desirable rate. Everyone, including individuals with chronic conditions, can benefit from cleansing their bodies of toxins. The ideal cleanse should be performed for at least three weeks and include diet modifications, aerobic exercise and proper supplementation. Ideally, cleanses should be done biannually for optimal health. If you are interested in learning more about a cleanse that works best for you, and how your body can benefit, contact a naturopathic physician for more information. n
whole foods and as many
organic foods as possible."
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such as milk thistle, artichoke and beet. Kidney toxin elimination is supported with nutrients such as celery, parsley and dandelion root. Other nutrients such as selenium and glutathione also aid in these elimination processes. Once these elimination systems are primed and ready, it’s time to unlock the stored toxins. But remember, it’s important to put as few toxins into your body as possible. Toxins can come from your diet as many foods contain pesticides, herbicides or food additives. Try and eat whole foods and as many organic foods as possible. Toxins can also enter the body through
Fall ‘13 - Okanagan Health & Wellness Magazine 11
Natural Health
Living with Fibromyalgia Naturally Chiropractic care can make a difference if you’re living with fibromyalgia. Dr. Jeff Pereverzoff explains how a natural approach can ease your pain.
By Dr. Jeff Pereverzoff
L
iving with fibromyalgia (FM) presents many challenges. However, wellness chiropractic care can play a major role in the management of this somewhat mysterious disease. Although there is still much to learn about FM, it’s not an uncommon disease. In fact, Fibromyalgia-Chronic Fatigue Syndrome Canada reported that more than one million Canadians suffer from it, and approximately 90 percent of those affected are women. Fibromyalgia is typically diagnosed in patients with widespread pain in all four quadrants of the body for a minimum of three months. In addition, patients have tenderness or pain in at least 11 tender points when pressure is applied. These tender points cluster around the neck, shoulder, chest, hip, knee, and elbow regions. However, some experts say that many people may still have FM with fewer than 11 tender points if they have widespread pain and several other common symptoms. These symptoms include fatigue, sleep disorders, chronic headaches, dizziness or light headedness, cognitive or memory impairment, malaise and muscle pain after exertion, jaw pain, morning stiffness, menstrual cramping, irritable bowels, numbness and tingling sensations, skin and chemical sensitivities. The traditional allopathic approach to treat FM includes a prescription of prednisone, anti-inflammatory agents, antidepressants, sleep medications and muscle relaxants. These temporarily relieve the symptoms, but they do produce side effects.
If you prefer a natural approach, there are options. In fact, wellness chiropractic care is critical for patients with FM. There is a growing body of research demonstrating the positive effects of spinal manipulation as part of the management plan. In simple terms, the brain is the control centre for the entire body. In order for the body to heal and regulate as it is designed, the brain must send electrical impulses
12 Fall ‘13 - Okanagan Health & Wellness Magazine
out to the body through the nerve system. Misalignments in the spine, known as vertebral subluxations, interfere with the body’s ability to transmit nerve impulses and thereby heal and regulate. In patients with FM, there is a loss of flexibility of the muscles throughout the body including the spine, leading to loss of spinal motion and pain. Regular spinal adjustments, usually at a frequency of www.ohwmagazine.com
Natural Health once per week, are extremely beneficial in maintaining spinal function, thereby decreasing interference in the nerve system. Chiropractic spinal adjustments must be tailored to each individual patient and often must involve a more gentle technique than the classic manual spinal adjustment. Some FM patients respond very well to Low Level Light Therapy or Laser Therapy. Our clinic utilizes BioFlex Laser therapy (bioflexlaser.com) in our management plan and we’ve witnessed impressive results. The technology utilizes superluminous and laser diodes to irradiate affected tissue with photons. These particles of energy are selectively absorbed by the cell membrane and intracellular molecules, resulting in the initiation of a cascade of complex physiological reactions, leading to the restoration of normal cell structure and function. The process is curative and therefore results in the elimination of symptoms including pain. In addition, it enhances the body’s immune system’s response and facilitates natural healing. The therapy is completely safe and has no > adverse side effects. From a nutritional perspective, studies have shown that a combination of 300 to 600 mg of magnesium per day, along with malic acid, may significantly reduce the number of tender points and the corresponding pain. B vitamins may also be helpful and increasing omega-3 fatty acids through supplementation and limiting saturated fats has shown promise. Increase the amounts of omega-3 fatty acids you get by including fish, flax and walnut oils in your diet, and limit your intake of red meat. Fatty acid deficiencies can interfere with the nervous system and brain function, resulting in depression and poor memory and concentration. Improving your quality of sleep can help reduce fatigue. Watch your caffeine intake, especially before going to bed. Reduce TV and computer time. If you watch TV in the evening, choose relaxing, funny programs instead of those with violent or disturbing content. Stress-managing strategies can also help address anxiety or depression issues. Cognitive therapy has been shown helpful in relieving fibromyalgia patients’ negative emotions and depression by changing their perception of themselves and their attitudes toward others. A traditional gymbased or aerobic exercise program may exacerbate FM symptoms and is not recommended. Instead, yoga, Pilates, or tai chi–all which offer mild stretching, relaxation, and breathing techniques–may work better than vigorous exercise. Studies have shown that acupuncture is another effective, conservative approach to treating FM symptoms. Each case and each patient’s circumstances are unique and a team approach to healthcare will usually achieve the best results. If you or a loved one are living with FM and you want more information on how wellness chiropractic can be beneficial, call a local chiropractor for a consultation. n
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Fall ‘13 - Okanagan Health & Wellness Magazine 13
Natural Health
The Art and the Science of Relaxation “You yourself, as much as anybody in the entire universe deserve your love and affection.” Buddha By Carole Fawcett, RPC, C. Ht
R
elaxation is the act of allowing your mind and body to “let go” of everyday concerns, and changing your focused energy from tension to calmness. It seems to be such a simple thing, yet it’s so powerful when it comes to changing your state of wellbeing. It creates a balance or homeostasis in the mind-body. When we consciously relax by using hypnosis or meditation, we allow our brain wave states to drop into that slower brain cycle referred to as the alpha state, or relaxed mental awareness. Meditation is believed to have originated 5,000 years ago. Evidence shows it was used in primitive times–you can imagine that the energy generated by “making-suremy-family-isn’t-caught-by-a-predator” was stressful! It was the teachings of Buddha in 500 BC that helped
bring awareness to meditation. Over time, meditation has evolved and today is recognized for the health benefits associated from living with less stress. In the past, relaxation was often misunderstood and had a bad rap as it was associated with being lazy. Now we almost never stop working because we are plugged in to some type of device that is generally connected with work. Fortunately, we are beginning to understand more about the mind-body connection. New scientific thought is that the mind and the body are one and the same. This is an important fact, and it should encourage us to work smarter so we have more time for healthy relaxation. Relax the mind Both meditation and hypnosis consist of focused
14 Fall ‘13 - Okanagan Health & Wellness Magazine
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Natural Health attention. Like meditation, hypnosis has been around for millennia. It has gone through its own metamorphosis and is now recognized by the medical profession as having therapeutic value. We know that unresolved emotional issues trigger our immune system to stimulate disease when the stress levels in our body reach an unmanageable state. Too much of this can create a homeostatic imbalance (lack of sleep, feeling stressed and generally unwell) leaving us with compromised immune systems and therefore physiologically vulnerable. This is where meditation and hypnosis can help. Clinical hypnotherapists can help to access our personal memory vault (the subconscious mind) helping facilitate the release of negative feelings or memories. Hypnosis is also used for de-stressing and relaxation and allows the body to completely and totally “let go.” In fact, one hour of hypnosis is likened to eight hours of sleep. If you’ve never experienced a guided hypnotic relaxation journey, you are missing out on a beneficial treat.
Hypnosis is also used for destressing and relaxation and allows the body to completely and totally “let go.”
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Daydreaming is a form of waking hypnosis and of meditation as it is focused concentration. It could be likened to a mini vacation for the mind in the middle of a busy day. A technique called “square breathing” can be used if you are having difficulty sleeping at night, or if you have what’s often referred to as “monkey-mind” where you’re restless, unsettled and can’t relax. Try this technique at night, at your desk if you need to relax or any time you are feeling stressed. Close your eyes and visualize a square. If you have a hard time visualizing, assign a favourite colour to the square. Then, in your mind’s eye, go along the top of the square (left to right) and breathe in to the count of four. When you get to the top right hand corner, hold your breath and go down the right side to the count of four, then left along the bottom, exhaling to the count of four, and up the left side, inhaling for a count of four and so on. Square breathing keeps both your left and right parts of your brain busy at the same time, helping eliminate “monkey mind,” and encouraging you to relax. It’s important to treat your mind-body with respect and learn how to relax; you may add years to your life and at the very least, you’ll add life to your years. Hypnosis, meditation, yoga, massage therapy, calming music, laughing and zoning are just a few things you can try. So do yourself a favour, improve your health and just… relax. n Printed in Canada
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Fall ‘13 - Okanagan Health & Wellness Magazine 15
Fitness
Staying Fit–Even When the Snow Flies
By Guy Paulsen
S
horter daylight hours, cooler outside temperatures and lessthan-ideal road conditions all play a role in keeping people outside less and indoors more during the colder months. Keeping active during the winter season can be challenging, even for those of us with normally active lifestyles. So how can we eliminate this temporary “sedentary period” from our lifestyles? It’s as simple as finding new ways to get outside. The Okanagan Valley boasts some of the world’s most sought-after trails and snow conditions along with one of the longest winter seasons anywhere in the world. This time of year can be filled with backcountry snowshoe adventures or days spent cross country skiing on local trails. The Okanagan Valley is home to Canada’s largest cross country ski club–Sovereign Lake Nordic Club–and to our beloved country’s second largest groomed cross country trail system– Sovereign Lake-Silver Star. Yet cross country skiing is still, surprisingly, not well known or understood as one of the best ways of keeping active during the winter months.
Dreading winter due to couch-potato syndrome? Don’t let the snow hamper your fitness routine–strap on a pair of cross country skis and learn to love winter in the Okanagan.
From Penticton to Revelstoke, there are six large cross country ski areas along with numerous smaller areas. All of the developed centers cater to individuals, families and organized groups with affordable lesson and rental packages. Do yourself a favour and take advantage of the local ski schools to get started off right with proper instruction by qualified instructors and coaches. They will help
16 Fall ‘13 - Okanagan Health & Wellness Magazine
newcomers discover the benefits and the fun of cross country skiing. Reap the benefits! A recent article by writer Alex Hutchinson in the Globe and Mail showcases some startling facts: “An analysis of 73,000 men and women who participated over a 10-year period in the Vasaloppet, an annual long-distance race series in Sweden, www.ohwmagazine.com
Fitness found that they were less than half as likely to die during the follow-up period.” The study also highlights that its untrained control group, “despite being blessed with remarkable health, were perilously close to the ‘prognostic exercise capacity’ that’s associated with an inability to live independently.” The message: Good genes can help you live a long life, but if you want to stay on track in those later years, go skiing. Cross country skiing isn’t just about the physical benefits either; this sport also offers wonderful mental health benefits. According to the Mayo Clinic in Arizona, exercise such as cross country skiing increases your overall health and also improves your sense of wellbeing, putting more pep in your step every day. Bumping up the production of your brain’s feel-good neurotransmitters (called endorphins) results in the feeling of euphoria often referred to as a runner’s high, though we prefer to call it “skiers’ high.” After only a couple of kilometres under your belt, you’ll often find that you’ve forgotten the day’s irritations and are concentrating only on your body’s movements. It’s meditation in motion and it improves your outlook on life. Hitting the trails can increase self-confidence, improve your sleep and ease the symptoms associated with mild depression and anxiety. All of these things can ease your stress levels and give you a sense of command over your body and your life. Let’s get started If you’ve been thinking of giving cross country skiing a try, now really is the time to start. The sport itself has evolved, and with so many ski areas now grooming their trail systems, it’s easier and more enjoyable than ever. Perfectly smooth trails in controlled environments have allowed people to learn both the classic and skate techniques more quickly so they can enjoy the trails sooner. Of course, for those who’re concerned with looking good on the trails, it’s nice to know the fashion of cross country has also evolved. Gone www.ohwmagazine.com
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Fitness are the days of old wool knickers. Huge backpacks are no longer required either as safety and comfort are in the forefront of every area operator’s mind. Conveniently placed, heated cabins provide the warmth and comfort required during your break and although wine skins are often replaced with water bottles the choice is always yours. With an array of lightweight, warm, dry and stylish fashions already in many peoples’ wardrobes, it’s no wonder cross country is quickly becoming a serious consideration to those looking to stay active in the winter. From focused athletes (triathletes and competitive cyclists) to weekend recreationists, the improvements in facilities, clothing and gear has cross country attracting greater numbers of active people from other sports who want to maintain their fitness (or try something new) over the winter months. If you’re ready to take that first step
to a long glide, visit one of the local cross country shops–they’re not just a place to purchase gear, they provide a wealth of knowledge and passion too. Often a hub and meeting place for local Nordic communities, most owneroperated shops will have plenty of information on equipment options and trail conditions as well as upcoming
cross country events and programs. Or, visit the websites of the local ski centres and check into lessons, rentals and beginners’ programs. Make a commitment to stay active this winter and discover the fun, serenity and health benefits of cross country skiing. You’ll wonder why you didn’t start sooner. Happy trails! n
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Cover Story
Timeless Yoga: Mind-Body-Spirit Benefits Whether you’re a weekend warrior, a hard-core athlete, or someone who’s just looking to improve their health; consider signing up for a yoga class. You’ll love what it does for your mind, body and spirit.
www.ohwmagazine.com Photo by Heath Fletcher
Fall ‘13 - Okanagan Health & Wellness Magazine 19
Cover Story
Local Okanagan Yoga instructors show off their moves. Top left Naresh Ron King teaches in Vernon and Kelowna. Bottom left: Tina Seminara instructs in Osoyoos. Above: Shelly Prosko teaches in Lake Country and on the opposing page Lisa Dumas shares her knowledge in Vernon.
By Dona Sturmanis
Y
oga has become a very popular practice throughout North America...including the Okanagan. Originating thousands of years ago in India, it benefits the body, mind and spirit. Many people think of it as mostly a physical discipline–involving poses or asanas–but it also involves breathing exercises or pranayama and meditation and relaxation techniques. Recent scientific evidence is proving that yoga is effective for a number of conditions, ranging from physical fitness to pain management to depression. It may even improve the immune system because of its ability to reduce stress. There are many different styles of yoga, including newer ones that have different emphases on the physical, mental or spiritual aspects. Five dynamic Okanagan yoga instructors share their experience teaching and practicing with Okanagan Health and Wellness Magazine. They teach different styles, have received different types of training and have practiced for many years on their own. They’ve all experienced yoga’s benefits for themselves. Lisa Dumas, who teaches a modern style of inspiring Hatha yoga at Arise Yoga in Vernon, says an enormous lesson from practicing has been the ability to be in the present moment. “I am open to receiving each moment as fully as possible, from my breath rate to my relationships.” She also overcame anxiety and scary panic attacks. Raina Dawn Lutz, who teaches Iyengar-style Hatha yoga at Get Bent in Penticton, has gained strength and flexibility as well as mental calmness, overcoming anxiety. Shelly Prosko combines different styles of yoga with her training as a physical therapist and Pilates instructor, teaching in Lake Country and throughout western Canada. Her overall physical health and energy have increased enormously; she’s improved her clarity, focus and
20 Fall ‘13 - Okanagan Health & Wellness Magazine
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Cover Story self-esteem; and accelerated her feelings of overall peace, happiness and balance. Tina Seminara instructs at different venues in Osoyoos, offering different variations from classic Hatha to Hot Yoga to Xen Strength Yoga with Weights. “Yoga’s brought balance and clarity into my life and the ability to see things as they really are.” She also used her rehab yoga flow to heal shoulder and hip injuries and “cured 15 years of chronic neck pain with a 30day yoga challenge.” “I was born with spinal challenges,” says Naresh Ron King, who guides students in a style based on the Kripalu yoga tradition at Trinity Yoga Centres both in Vernon and Kelowna. “Slowly, my body got more strong and flexible so there is a lot less time I spend in pain.” He also feels more balanced, more empathetic and compassionate, and is able to deal with the regular stresses of life in better ways. As for the improvements these yoga instructors have seen in their students, they are genuinely impressed. Lisa has seen students achieve everything from incredible weight loss to increased patience and concentration levels to improved digestion. Raina has really noticed the accessibility of yoga for seniors who can’t move or flow quickly, and visible improvements in the posture of cyclists and other athletes. Shelly has observed in her students many of the physical, mental and emotional benefits she has experienced herself. Tina says students’ bodies change, minds open and veils
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Cover Story drop, and they make big changes to bad lifelong habits and question longstanding belief systems. “Some come for fitness,” says Naresh Ron, “and find that, along with the physical benefits, they are feeling better emotionally or sleeping better or are calmer with their children or partner.” As for choosing the style of yoga to practice, it is an individual choice. “I believe all styles have their own benefits,” says Shelly. “It really just depends on what the participant is looking for.”
Tina says the postures practiced are the same, no matter what yoga style. “From there the level of difficulty of the postures, the sequencing, the
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intensity of the practice, the length of time held in a challenging posture–will determine the benefits.” “Some styles are more athletic, which might prove challenging for a beginner, or someone healing from injury,” says Naresh Ron. “Other styles are done in highly heated rooms, which can be very cleansing, but also require a certain level of health, tolerance for heat and fitness. Then there are the more gentle styles, that offer perhaps more healing for injuries, or more relaxation and focus on breath.” Regular yoga practice brings more benefits than sporadic sessions. Lisa suggests creating some space each day for a class, a “flow” at home, a stretch at work or a restorative pose before bed. Raina says that for rehabilitation and to see faster results, three or more times a week is recommended–but “one class a month is better than none!” Shelly believes daily yoga practice is important–not just physical, but also perhaps a mindful meditation, a five-minute breathing session, connecting with nature, or eating healthy, alive food. Tina suggests daily sessions, and studio practice as often as can be afforded. Naresh Ron believes four sessions a week plus perhaps two classes will offer the best results, added to other health-promoting activities such as walking or swimming. And yes, more men are coming to yoga classes. “I know it can be intimidating at first for guys, but the overall potential for men in yoga practice is huge,” says Naresh Ron. “We often get so tight as we age, years of sports, physical work, etc. So, I can only encourage men to come out and give a gentle yoga class a try.” As can be seen, yoga is ideal for women and men, all ages, levels of expertise and is an ideal way to help achieve physical, mental, emotional and spiritual well-being. “The Okanagan really is becoming the centre for yoga!” says Raina. All Okanagan yoga teachers are warmly invited to send in their views on why they love yoga and how it has changed their lives to www.ohwmagazine.com. n
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Cover Story
10 Reasons to Try Yoga Your friend swears by it, your doctor has approved it and you keep thinking you need to try it. You do! Here are just 10 of the countless reasons why you need to give yoga a shot. By Lisa Dumas, Instructor 1. Stress relief: The deep, full breaths we take during yoga postures calm us down, causing the opposite effect of stress on our bodies. Stress causes quick, shallow breathing, igniting our fight or flight reflex. Our breath and minds are connected, when we slow the breath, we slow our incessant thought patterns. 2. Improved energy: Complete breathing paired with the toxin release of our muscles heating up is believed to benefit the nervous system, releasing renewed energy stores. (Keeping the body hydrated during class is also important for energy levels.) 3. Quiet the mind: Softly focusing our attention on breath, our posture technique, an intention, a mantra or a positive affirmation can act as a tool for the mind, taming our constant inner dialogue. 4. Improved flexibility: Proper alignment cues and sequencing of poses offers full body strengthening and lengthening. Flexibility creates better posture, invigorates your body and improves overall well-being. Plus, physical flexibility can promote a more flexible mind. www.ohwmagazine.com
5. Reconnect with self: There’s the “self” we believe we are: wife, business owner, busy parent. Then there’s our real “self” which is our true nature, ever at peace, full of love. We can better access this place in the quiet of a meditative mind. 6. Inspiration: Practicing yoga with intention can strengthen your resolve to live your best life and cultivate your deepest passions and desires. 7. Strength: Strengthening the physical body can help us feel stronger within. We can connect to our inner power and learn to trust our intuition and follow our hearts.
and can help us open up to something greater than ourselves; God, the universe or source. 9. Be present: When we hit our yoga mats, receive our breath and mindfully move through physical poses, we have a chance to surrender to the present moment, which is the only place where life truly exists. 10. Create community: When we connect with a specific class or teacher, we begin to see familiar faces on the mats next to us, week after week. This can be comforting and a wonderful reminder that we’re all in this together. n
8. The spiritual connection: Yoga is available to all faiths and beliefs, Fall ‘13 - Okanagan Health & Wellness Magazine 23
Nutrition
Cutting Carbs, Fearing Fat and Powering with Protein With all the nutritional information out there, you’d think eating properly would be as easy as, well...pie. But with the hype on protein, carb cutting and fear of the “F” word (or fat) all this information sometimes leaves us feeling empty...literally. Dr. Sally Stewart takes an in-depth look at carbs, proteins and fats and explains why a balanced diet is truly necessary. By Dr. Sally Stewart
C
arbohydrates or “carbs” as most people call them, fat (also known as lipids), and protein are three of the six categories of nutrients our bodies need to keep alive, healthy and moving. These nutrients provide calories, or the energy, for all the cells in our body to function. Vitamins, minerals and water make up the other three categories; however these three do not supply calories. Vitamins and minerals are needed in small amounts but are very essential to the body. Water, carbohydrate, fat and protein are needed in large amounts. Deficiencies and excesses of any of these six nutrient categories can result in poor body functioning and ultimately poor health and illness. Carbohydrate is the most important nutrient for supplying energy to our cells and bodies. It is stored in our blood (often referred to as blood sugar), muscles and liver so it is readily available for use when needed. It is the primary energy source for our brains and nervous systems, and also when we are exercising at intense
levels. Depending on the foods we choose to get carbohydrate, it can supply fibre to keep our digestive systems healthy, blood sugar levels more even, and help with feelings of fullness and thus healthy weight maintenance. Carbohydrate-rich foods can also supply numerous vitamins and minerals, (such as Vitamins C and A, and potassium), water and phytochemicals (which have numerous health promoting properties) depending on the foods chosen. Adequate carbohydrate
24 Fall ‘13 - Okanagan Health & Wellness Magazine
“spares” protein so the protein can then be used for maintaining, repairing and building muscle, bone and all body structures. Protein is also a component of hormones and enzymes which regulate our bodies. Protein maintains acid-base balance and body water distribution. Protein-rich foods can supply a wealth of vitamins and minerals such as B vitamins, zinc and iron. Protein helps regulate blood sugar levels and carries nutrients in the body, such as fat. www.ohwmagazine.com
Nutrition Fat is the major component of our brain and nervous system; it protects and cushions our bodies and it supplies certain fat soluble vitamins (Vitamins A, D, E and K). Fat in food contributes to feelings of fullness, satiety and slows stomach emptying, thus having a positive influence on maintaining a healthy weight. Fat is also a component of hormones. Essential fatty acids, which play a role in heart health, cancer prevention and other health issues, are also supplied by certain fats. It is through a healthy, well-balanced diet, i.e., choosing a variety of foods, in their most natural state, most of the time, that we will reap the benefits of the six categories of nutrients. Making sure you have a few carbs, fats and protein in each meal and snack is ideal. Excesses and deficiencies in any of the nutrients can cause challenges. Not enough and the body will lack energy and the nutrients to carry out the body processes and required functions. Too much can upset the nutrient balance so some nutrients don’t get absorbed, and the normal functioning of the body is compromised. I hope that by reading the above information on what these nutrients actually do for your body
has started you asking the questions: “Why am I cutting out carbs?” “Why am I afraid of fat?” and “Why am I trying to eat so much protein?”
Making sure you have a few carbs, fats and protein in each meal and snack is ideal.
If you are choosing whole-grain carbohydrates and lots of fruits and vegetables you will get plenty of fibre, vitamins, minerals and water, all which are essential to your body’s health. You will feel more energetic and have the energy to be physically active on a regular basis. Cutting carbs seems to be a common trend these days, so if you are keen to partake, cut the carbohydrate foods that are high in white refined flours and sugar, and snack foods with added saturated fats,
i.e., cakes, donuts, fast foods, white breads and bagels, potato chips, etc. Fat is not to fear! If you are choosing naturally occurring fats found in low-fat dairy products or a bit of butter, or in fish , lean meats, olive, canola, flax, walnut and grape seed oils, as well as in nuts, seeds and avocados, then your body will benefit from its functions as indicated above. Only fear the hydrogenated (or trans fats), too much overall fat (more than 30 percent of your total dietary intake) and saturated fats found in fast foods, creams, meats, pies, pastries, donuts and packaged snack foods for example. Keep these foods to a minimum. Protein foods, supplements, powders and meals are definitely promoted these days, but too much does not increase the benefits that protein provides. Choosing adequate protein intake, like two to three servings a day, or a little bit at each meal and snack, is ideal. Protein foods cannot replace the nutrients supplied by healthy fat- and carbohydrate-rich foods. Carbohydrates, fats and protein. Choose food sources wisely then no cutting, no fear, and eat all three together....now that is all powerful! n
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Nutrition
Six Supplements Every Child Needs This is the time of year when our kids need an abundance of good nutrition so they can keep up with school and their extra activities. Consider adding some supplements to their diet to ensure they’re getting the nutrients they need. By Nature’s Fare Markets
G
ood nutrition is critical for children as it provides them with the energy they need, plus the necessary vitamins and minerals that assist in growth and development.
Some children are adventurous with their food choices and love to try new things like fish, kale or quinoa. Other children are more particular and may not enjoy experimenting with their
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26 Fall ‘13 - Okanagan Health & Wellness Magazine
food. In either case, it’s important to complement your child’s diet with some key supplements to ensure their growing bodies are getting everything they need. The great news is that there are lots of tasty options for children’s supplements that your kids might just view as a treat! Make these six supplements part of your child’s everyday routine. 1 Multivitamin A multivitamin helps to provide children with the nutrients they may not be getting from their diets. Even those children who eat a wide variety of foods may still require a multivitamin because it provides nutrients that are difficult to get from diet alone. There are lots of fun formats available for children’s multivitamins like gummies, chewables, tablets or capsules. Just make sure that the one you pick contains whole food nutrients and uses natural sweeteners, colours and flavours. 2 Vitamin D3 Vitamin D3 is responsible for a variety of important functions in the body such as improving calcium absorption, strengthening bones, encouraging proper growth, immune function, mood control and overall development. Vitamin D3 (Cholecalciferol) is the www.ohwmagazine.com
Nutrition most bioavailable form of vitamin D. Children under the age of 12 should take a minimum amount of 400 IU per day. 3 Probiotic A probiotic supplement will help foster healthy bacteria in the gut which in turn promotes proper digestion. Probiotics, which come in many different strains, can help to reduce the chances of contracting infections or the occurrence of diarrhea. When selecting a probiotic supplement for your children, choose one that contains multiple strains or human-sourced bacteria. These types can survive longer in the body and are able to quickly build healthy bacteria levels. 4 Omega-3 Omega-3 is an essential fatty acid that is critical to a child’s cognitive development. One key component of omega-3 is DHA, a compound directly linked to healthy brain function and growth. Omega-3 supports the development of handeye coordination, attention span and even social skills. Children’s options come in a variety of delicious formats like gummies, chewables and capsules, plus drinkable oils and smoothie-like creamy liquids.
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Suffering from Joint Pain? 5 Greens Many children aren’t fond of green foods like spinach, kale, chard or broccoli, but these amazing foods are chocked full of nutrients that growing children need! A simple and convenient way to ensure enough healthy green foods are incorporated into your child’s daily diet is to use a greens supplement. Greens supplements contain a vast number of green foods like alfalfa, barley grass, wheat grass, kale, broccoli and much more. Both capsule and delicious powder formats are available. The powder tastes great when mixed with water or fruit juice. 6 Immune Support Schools and day cares are environments where children come into contact with germs that can cause colds, flu or infection. A healthy immune system helps children from getting sick and lowers their reaction to common allergens. Look for a product that boosts and balances the immune system by acting as an immune adaptogen, allowing the system to deal better with germs and viruses. n
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Fall ‘13 - Okanagan Health & Wellness Magazine 27
Nutrition
Nutty Nutrition! Nuts are versatile, healthy and oh so delicious–no wonder it’s so easy to go nuts over nuts! By Sue Vignola
A
s the health benefits of nuts are becoming more evident, their use in everyday food preparation is increasing. High in unsaturated fats, nuts can lower cholesterol and help with many health issues including cancer prevention, fibre intake and weight loss. Yes, weight loss! However, it’s important to be aware of the kinds of nuts you’re consuming. Just as you would rarely eat two fried steaks or a huge mound of mashed potatoes in one sitting without fear of repercussions, uncontrolled dipping into a bag of roasted, salted nuts should also be checked. By using fresh, raw nuts prepared in a variety of ways, you can make all your meals more delicious and nutritious.
higher in polyunsaturated fats (like walnuts,) which include the omega-3 fatty acids with their anti-inflammatory properties. Other nuts (almonds and pistachios) are high in plant sterols, which prevent the body’s absorption of
cholesterol. Brazil nuts are the richest in selenium of any other food source. So rich in fact, that experts recommend only one or two Brazil nuts on a daily basis to avoid over consumption of this important mineral. Selenium
Roasted or raw? Due to the high oil content of nuts (most contain about 50 percent fat) they are highly susceptible to rancidity. Roasted nuts, having already been exposed to heat, go rancid more quickly than raw nuts, and care needs to be taken with their storage. Rancid nuts taste stale and bitter–especially rancid walnuts–and should definitely be avoided. If the nuts are fresh when roasted, and are stored in a cool location (dark containers are best) they can keep many weeks or even months and still taste great. However, for optimum taste, nutritional benefit and freshness, eating raw or roasted nuts is the best way to enjoy them. Raw nuts are best kept frozen for longer storage and in the fridge for easily accessible portions. The healthiest nut All nuts contain both polyunsaturated and monounsaturated fats. Some are 28 Fall ‘13 - Okanagan Health & Wellness Magazine
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Nutrition 15 minutes, then using a food processor for grinding. Almonds on their own make delicious nut butter, as do cashews and macadamias. Other nuts such as Brazil nuts, filberts (or hazelnuts) and pistachios are best when combined, i.e., almond-cashew, almond-filbert or cashew-macadamia. The internet is full of fabulous recipes using nuts in everything from main dishes and salads to appetizers and desserts so go ahead and experiment.
has proven effective in a variety of medical conditions, particularly cancer prevention and for maintaining proper function of the thyroid gland. So, to reap the important nutritional benefits of each nut, variety is the way to go. Cooking with nuts Nuts can be incorporated into so many dishes that once you start experimenting, you won’t know where to stop! However, each nut has its own specific flavour and texture to enhance both sweet and savoury recipes. Cashews are extremely versatile as a creamy sauce, to thicken soups and make non-dairy dips. Almonds produce a lovely white, mild-tasting milk which can be used as is, or in a variety of recipes. Pecans and walnuts make a delicious non meat paté and are a tasty addition and decoration for your fancy cookies. Macadamias go particularly well with coconut and in fish dishes. Ground up nuts can be added to burger mixes, breakfast cereal, salads, salad dressings and pie crusts.
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Most nuts can be turned into nut butter simply by roasting at around 300°F to 350°F in your oven for approximately
Fresh is best The most important thing to remember when buying nuts is their freshness. Scooping from a bin at your grocery or natural food store may be convenient, but nuts exposed to air and light do not keep well and you have no way of knowing how long they’ve been in that bin. Buy packaged, or if you’re a real nut advocate, you can find raw nuts online in full-case quantities. Nuts in sealed boxes are more likely to be in a fresher condition. So go on, and go nuts! n
Fall ‘13 - Okanagan Health & Wellness Magazine 29
Wellness
Understanding and Overcoming Addictions You can make a change for the better–if you want it bad enough.
By Dr. Rose Backman
T
he bottom line is alcoholism and chemical dependencies are huge issues in our world. Addicts are always searching for their next “feel good” fix and within seconds of their high, fall into their illusion of false power. Dr. Gabor Maté from Vancouver, BC, supports many addicts on Hastings Street and they all admit their emotions were damaged as a child or young adult. We’ve all been misunderstood, ignored or not heard in childhood, but we’re not all addicts. So why isn’t everyone addicted? I believe the answer is choice. Of course there are other reasons, excuses and health issues why someone becomes labelled an addict. Personally, I chose not to have drugs or alcohol as a partner in my life, but what I chose was to marry a man who was addicted. Of course I believed
it was a fad, and I could and would change him. I didn’t realize my lessons were just beginning. Once I travelled to his country, met his relatives and parents and understood his culture, then and only then did I realize the compassion I discovered for his unhealthy choices. Until then I was co-dependent and felt I had no control and wanted out of the marriage.
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30 Fall ‘13 - Okanagan Health & Wellness Magazine
More than 25 years ago my husband was murdered outside of our home as a result of drugs. That is when I started to heal and the enabler in me was smacked by a universal two-by-four. Why do addicts do what they do? Addicts disconnect from their emotions at an early age. When people are overweight they don’t need to be told they are overweight. People are very aware of their body size and shape. Food is not their friend, it’s their emotional fix. Will power is not a factor either, instead, our ego tricks us into believing chocolate brownies make us “feel good.” It’s a similar feeling with a hardcore addict. Addicts know they are addicted. They all have self-loathing, self-hate and self-disgust. From my experience don’t even try to understand them and why they do, or don’t do, what you think they should. “Why?” you ask. Because you are never talking to the person, you are always talking to the addict. Our society has turned many of us into coffee addicts, sugar addicts, cigarette addicts, cell phone addicts, and the list goes on. But ultimately it becomes our choice. www.ohwmagazine.com
Wellness How do we fix society’s problems? One person at a time. Educate those who will listen and never give up on what may work, even if they’ve never heard of the technique or method. Governments allow addictive products to be produced, which earn billions of dollars in revenue. Then the governments try to solve the addict’s problems, which they created in the first place. Yes, it really is all about the money. Addicts are not bad or evil. They have a belief system stuck in destruction, sabotage and suffering due to the emotional damage they’ve experienced in their lives. But there is another missing link, and all too often it’s overlooked by health professionals. When the pancreas is not functioning properly, sugar cravings are rampant. And alcoholics will continue to drink as long as they crave sugar.
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“I believe we won’t do much as human beings until we’ve had enough, and until that point, we’ll keep doing what doesn’t work.” Dr. Rose Backman While we are all products of our environment, we can change our beliefs and our choices. We can’t blame genetics for everything. What we can do is find the subconscious beliefs that create unhealthy desires. Bruce Lipton’s book The Biology of Beliefs goes into great depths regarding this subject. You can change your beliefs around any unhealthy issues such as money, weight, relationships and the “I’m not good enough” syndrome. But the trick is you have to want to give it up. I work with people daily who would rather die than have a voice, cut off their right arm rather than give up their wine or a Timmy’s coffee. Please understand you must heal your whole body–the mind, the physical, the emotional, the structural and the spiritual before you can overcome your addictions. So the question remains, “When will you have had enough?” Enough of being overweight, enough of bad relationships, enough of being broke, enough of not feeling well and enough of sabotaging yourself. I believe we won’t do much as human beings until we’ve had enough, and until that point, we’ll keep doing what doesn’t work. Arnold Patton wrote the book You Can Have It All. One of his statements that I believe is true for all of us is, “People are where they are in their lives because they can’t stand it any better; when they can stand it better, they will change.” Can you stand a better life? Have you had enough? And perhaps the most important question, are you willing to risk change? When you’ve answered “yes” to these questions then you’ve made a choice; the right choice that will help you change your life. n www.ohwmagazine.com
Don’t miss the 3rd Annual
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Fall ‘13 - Okanagan Health & Wellness Magazine 31
Wellness
Understanding Employee Stress Leaves Employee stress leaves have grown dramatically in the last several decades, so much so, in fact, that they are now the leading cause of disability claim costs in Canada. By Dr. Gordon N. Davidson, R. Psych
C
urrent estimates show that stress-related mental health problems are costing Canadian businesses more than $30 billion annually, a third of that from decreased productivity. However, for the employee suffering from a stressrelated condition, a stress leave with proper support can be a very effective strategy for psychological recovery and a return to productive work. Unfortunately it can also result in some workers feeling guilty and stigmatized, while workmates and others can be left feeling suspicious. Understanding the symptoms, causes, treatments and preventive strategies for stress conditions is important in reducing this trend which has become a major personal, corporate and public health issue. Generally, a psychological diagnosis is required to grant a stress leave. The leading causes of stress leaves are depression and anxiety. The most common symptoms of depression include sadness, mental and physical exhaustion, cognitive problems, diminished performance, low motivation or being overly irritable and cynical. Further indications of mental health issues amongst employees include absenteeism or presentism. In the latter, an employee is functioning below par, and often takes more sick days than the norm. Depression and anxiety have many stress-related causes, including health
concerns, marital discord, financial stress, loss and grief, addiction or interpersonal victimization. Robbery, assault or an accident can cause great distress, and in some cases can lead to Post Traumatic Stress Disorder (PTSD). Why employees are stressed “Job burnout” is a common term for stress-related anxiety and depressive
symptoms which may eventually prevent an employee from being able to work. However, burnout is not an accepted diagnosis for stress leave. There are personality risk factors for burnout that include traits like perfectionism and “workaholism.” Even being too “nice” and taking on too much work, or having a sense of being indispensable, can play a role.
32 Fall ‘13 - Okanagan Health & Wellness Magazine
Organizational factors that may lead to burnout include excessive workloads, dysfunctional management, a critical environment, harassment and bullying, conflict, low morale and job insecurity. Office politics such as “turf issues,” favouritism and power and control struggles can also cause a toxic environment, increasing stress. Of course personal issues can interact with office dynamics. For example, an insecure employee can become distraught by a lack of recognition or because of minor personal slights from co-workers or managers. Help is available Once a psychological diagnosis has been provided and a disability claim made, the insurance company will decide to accept or deny the claim. If employees do not have disability benefits, or their applications are not accepted, medical Employment Insurance (EI) is an option. Unused sick days can also be used in some cases. WorkSafe BC may cover wage loss and health benefits for work absences caused by significant work-related stressors, including harassment and bullying if they result in a psychological condition. Most employees on stress leave return to work in one to three months, and only in rare cases does the employee take permanent leave. Support is available for people on stress leave to return to work. Employee www.ohwmagazine.com
Wellness and family assistance counselling programs are often available, while other counselling services may be provided through the employer’s extended health benefits. If a claim has been accepted by Worksafe BC, counselling services may be provided. Provincial mental health services are also available. Counselling methods that focus on managing emotions, altering problematic thinking patterns and increasing interpersonal skills have proven to be good tools for successfully dealing with work and personal stressors. Innovative treatments such as heart rate biofeedback are very effective for stress management. Specific trauma-based counselling treatments are useful if employees have been exposed to trauma at work or in their personal lives. Intensive residential programs for trauma sufferers are now available. What about the employer? Some organizations contract with
disability management firms to provide support before and during the returnto-work period. Some companies have internal return-to-work coordinators. If interpersonal stress in the workplace is related to an employee’s stress leave, mediation services between the worker and others in the organization may be arranged to ease the employee’s transition back to work. Return-to-work programs often include a graduated return to work over weeks or months. If an employee has been diagnosed with a psychological condition, the employer has a legal obligation to modify the responsibilities of the worker. There is a risk of a failed return to work if an employee returns before he or she is psychologically ready. Employees who return to work prematurely are more likely to relapse and may have to take another stress leave, often for a longer duration. Some employees return too early due to internal expectations, financial stresses or pressure from the employer
or insurance companies. Are there cheaters? Of course. But only a very small proportion of employees exaggerate their symptoms in order to avoid work and collect benefits. Unfortunately, those suffering from psychological conditions tend to arouse more suspicion than those with medical conditions, often unfairly. So how do employees, and employers, reduce the incidence of stress leave? It is important for employers and employees to communicate about workplace issues, as well as stress management and mental health issues. Studies have shown that employers who have provided stress management courses for employees have benefitted from decreases in sick time and stress leave. Employee counselling and employee wellness programs have also been shown to reduce sick time while teambuilding programs have been shown to reduce organizational work stress while increasing morale and productivity. n
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Fall ‘13 - Okanagan Health & Wellness Magazine 33
Pet Health
The Spay and Neuter Conundrum We all know that responsible pet owners spay and neuter their animals, often at a young age. But are the standard neutering procedures right for all pets? And are there any repercussions for neutering them so young? Dr. Moira Drosdovech offers her thoughts on this tricky topic.
By Dr. Moira Drosdovech, DVM
N
owadays, traditional spaying and neutering of your dog, also known as altering, is not necessarily the absolute thing to do. There are options to choose from while still remaining socially responsible by reducing pet overpopulation while keeping long-term health consequences in mind. And, just to be semantically correct, both sexes get “neutered” or altered, but the females are “spayed” and the males are “castrated.” There is so much information on the pros and cons of altering your dog that I simply cannot do it complete justice in this short article. If you’re online, simply search “pros and cons of early spay and neuter,” you’ll find plenty of reading. Here in North America, a typical “spay” procedure that most of us animal owners are familiar with consists of a general anesthetic followed by surgical removal of the ovaries and the bulk of the uterus, if not all of it. This leads to a female that no longer cycles, cannot get pregnant, has minimal risk of mammary cancer (if done prior to the third or fourth heat cycle) and obviously can no longer get ovarian or uterine cancers. The traditional approach to castration has been to remove the testes in the males which aids in preventing, without guarantee, potential behavior problems and also prevents certain medical issues related to testosterone in males. As an aside, prostate cancer appears to be more common in castrated dogs. As far as the ideal age to alter pets, most veterinarians advise that pets
should be spayed or castrated prior to going through their puberty and most often will suggest the procedure at or before six months of age. Humane societies and SPCA’s are now having puppies and kittens altered prior to being adopted into their new homes, meaning they are often “under the knife” when they are eight to nine weeks old! My recommendations can be summarized as follows, and I must emphasize that there is no one magic age if you plan to do this surgery. I suggest seven to seven and a half months for toy breeds, but at times have recommended allowing them to go through puberty; and for medium breeds, after puberty. I highly recommend waiting until after 14 months minimum for large breeds and 18 months for giant breeds, allowing them to reach their genetically predetermined height. Early altering in large and giant breeds often results in
34 Fall ‘13 - Okanagan Health & Wellness Magazine
dogs that end up with rather straight hind legs rather than legs with healthy strong angles. Why does this matter? Straight legs are weaker and may predispose them to tearing their knee ligament (ACL). This has unfortunately become a very common problem, and more common in the dogs altered prior to puberty and prior to growth plate closure. Here’s where the spay/castrate advice takes a real paradigm shift! When it comes to certain breeds, studies have shown a decidedly increased risk of what can be lifethreatening issues with early altering. I suggest leaving them “intact” with their gonads still there. This is called OvarySparing Spay in females and involves removal of the uterus in its entirety at any age and involves a vasectomy in the males at any age if breeding is not wanted. These procedures still cont’d on page 36 www.ohwmagazine.com
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Healthy Bites
Back to School + Good Food and Exercise = Healthy Schools By Melissa Jacobs, BA, B Ed, MA Ed
A
s we begin this school year, the education system once again challenges kids to achieve a higher academic standard, to become more emotionally, socially and mentally resilient, and to become physically stronger and healthier. Yet, all across the nation educators are facing a daunting new challenge, one that threatens the very lives of our children…childhood obesity. The increase in overweight and obese children presents our country with many health risks, including; type 2 diabetes, heart disease and high blood pressure. Fast food restaurants and convenience stores have replaced the local supermarkets. And, only 12 percent of Canadian children and youth are meeting the guidelines for 90 minutes of daily physical exercise.1 Good health is fundamental to a
good quality of life and those habits start early. A healthy child who eats well and exercises has a higher academic performance, better school attendance and has higher self-esteem. Many school communities are finding unique ways to encourage healthy living. Some schools in BC have increased the amount of daily physical exercise prescribed in classrooms; others hand out free fruits and vegetables with the BC Fruit and Vegetable Program while some are reviewing school health and wellness policies. As a parent, you too can encourage your child’s school to have a healthy school environment by asking questions, including:
Pet Health cont’d from page 34 allow you to be a “responsible” pet owner by not contributing to the pet over-population, but there is evidence that you may be helping them out medically for the long haul. For those inclined to do their own research, read the paper entitled “Determining the Optimal Age of Gonadectomy of Dogs and Cats” (www.imom.org/spay-neuter/pdf/ kustritz.pdf). Another article and video describing the partial spay procedure can be found at www. parsemusfoundation.org/ovarysparing-spay. A review paper, found at www. v i n . c o m / a p p u t i l / i m a g e / h a n d l e r. ashx?docid=5808187, looks at 180 different studies on the effects of neutering and has compiled the stats. And two other studies that are important to read include one on Rottweilers (www.vin.com/apputil/ image/handler.ashx?docid=5808186) and one on Golden Retrievers (www. v i n . c o m / a p p u t i l / i m a g e / h a n d l e r. ashx?docid=5800949).
As Dr. Karen Becker, a veterinarian writing for www.mercola.com states, “Your dog should be old enough to be a balanced individual both physically and mentally. This balance isn’t achieved until a dog has reached at least one year of age. Although some breeds reach maturity faster than others, many giant breed dogs are still developing at two years of age.” I concur. Get some input from reputable breeders and other experienced dog owners, and don’t forget to consult a holistic vet to help you better understand what steps you can take to ensure the overall health and longevity of your pet. n Disclaimer: The opinions in this article are those of the author. It is always prudent to get the advice of your veterinary professional before making any decisions about the health of your pets.
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• Has my child’s school adopted a healthy school program that incorporates increased physical activity? Getting kids up and moving recharges students and promotes active learning. It also helps with disciplinary problems. Does your school have a playground with activity zones or extra equipment, such as jump ropes and balls? Research shows that when students are provided with the opportunity to become engaged with exercise equipment, there is an increase in physical activity.2 An active recess can also help reach the kids who don’t already have a love or appreciation for sports and activity. • Does our school provide fresh, wholesome foods that are high in fibre, vitamins, minerals, lean proteins and calcium and low in saturated fats, sodium, sugars, and chemical additives? Ask your Parent Advisory Committee if they incorporate the Guidelines for Food and Beverage Sales in BC Schools. Is your school involved in the BC School Fruit & Vegetable Nutritional Program or Farm to School program? Become an active member of your school community to help create a healthy school environment for all children. Getting a healthy start at school translates into a bright and healthy future. Active Healthy Kids Canada. (2010). Healthy habits start earlier than you think. Toronto, ON. http://www.activehealthykids.ca/ecms.ashx/ 2010ActiveHealthyKidsCanadaReportCardshortform.pdf 2 Verstraete SJ, Cardon GM, De Clercq DL, et al. (2006). increasing children’s physical activity levels during recess periods in elementary schools: the effects of providing game equipment. European Journal of Public Health, 16(4), 415–419. 1
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Healthy Bites
Turn Back Time - Nov. 3
Photo by Morten Byskov
L to R - Mike Stamhuis, Denise Cesselli, Tracey Sutton, Leora Dahl and Phred Martin
Congratulations to the Okanagan Lake Monsters!
Daylight Savings Time
G
et ready to move your clocks back one hour on Sunday, November 3, to observe Daylight Saving Time (DST). Seems late to be changing the clocks? Many people are still used to DST when the clocks changed the first Sunday in April and again the last Sunday of October. However, in 2007 legislation was passed that changed the start of DST to the second Sunday in March ending the first Sunday in November. This change kept Canada’s DST consistent with the US. DST is not new to Canadians. Many countries adopted DST in 1916 during World War I, but then reverted back to Standard Time after the war. It was initiated again during World War II, but didn’t become official till 1966. Although most regions in BC do adhere to DST, there are a few locations that don’t, including the Peace Region (Dawson Creek, Taylor Creek, Tumbler Ridge, Fort St. John, etc.). Creston, in the Kootenays also remains on Standard Time throughout the year, as does most of Saskatchewan. For more information on DST in Canada and around the world, visit www.timeanddate.com
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On August 5, the Okanagan Lake Monsters successfully swam the English Channel. Featured on the cover of our Spring 2013 issue, swimmers Mike Stamhuis, Denise Cesselli, Tracey Sutton, Leora Dahl and Phred Martin completed their swim from Dover, England to Calais, France in 13 hours and 41 minutes. Swimming the English Channel is no easy feat, as the team will attest, but they pulled together, fought waves, dodged tankers and swam tough. Congratulations, the Okanagan is proud of you!
Sue’s Savoury Nuts By Sue Vignola Enjoyed daily in the Rancho Vignola lunch room, this recipe will make you popular with everyone! Ingredients: 4 cups raw nuts (Sue swears by macadamias or cashews for this recipe, but almonds and most other nuts work just as well.) Bragg Liquid Soy Seasoning Nutritional yeast Fine dulse flakes Optional additions: Spike seasoning, garlic powder or other favourite savoury herbs. Spread nuts onto a cookie sheet and pop them into a pre-warmed oven set at 120°C (250°F). Time for 20 to 25 minutes. Remove and transfer into a mixing bowl. Sprinkle generously with Bragg Seasoning and mix well. Add nutritional yeast and dulse flakes. Mix thoroughly, then transfer back to cookie sheet and toast in the over for another 30 minutes or so. If you like them extra toasty, increase heat to 149°C (300°F). Let cool and separate the clumps by hand before placing in a large serving bowl.
Fall ‘13 - Okanagan Health & Wellness Magazine 37
Upcoming community events October Oct 4-14: The Okanagan Fall Wine Festival boasts 165 events throughout the Valley. Enjoy seminars, wine pairings, vineyard tours and a glass of wine or two! For more info, visit www.thewinefestivals. com Oct 6: Summerland Cross Country 7.4K, at the Summerland rodeo grounds. Check out www.interiorrunningassociation.com for more info. Oct 6: Canadian Breast Cancer Foundation CIBC Run for the Cure, in Kamloops, Kelowna and Vernon. For more info, visit www.runforthecure.com Oct 12-13: BMO Okanagan Marathon run 5 km, 10 km, 21 km or the marathon in Kelowna. Choose from individual or team events; register online at www. okanaganmarathon.ca Oct 13: Pooch Partners hosts the Pumpkin Patch Hike. Bring your pooch and enjoy Davison Orchard’s great pumpkin patch! Registration includes a delicious Davison Orchard treat with coffee or tea. Register at Stussi Sport or online at www.poochpartners.ca Oct 14: Great Pumpkin Walk/Run; 2.5 km and 5 km. Part of Armstrong’s Harvest Pumpkin Festival. For more info, call Ron at 250-546-3199 or email greatpumpkinrunwalk@gmail.com Oct 18-19: The Vernon Ski Club hosts its annual Ski Swap at the Rec Centre in Vernon. For more info, contact Mike Kersey at mikekersey@me.com Oct 19: Oktoberfest takes place at the South Okanagan Events Centre in Penticton. Admission only $25 with proceeds going to the Penticton Skaha Rotary Club. For more info, visit www. pentictonoktoberfest.ca or call 250-4902460.
Oct 19: 13th Annual Taste of Our Valley at Victory Hall in Keremeos; starts at 7:30 p.m. For more info, visit www. similkameencountry.org or call 250-4995225.
October is... Healthy Workplace Month http://healthyworkplacemonth.ca Women’s Cancer Awareness Month www.ccsevents.ca Eye Health Month www.opto.ca Autism Awareness Month www.autismsocietycanada.ca November is... Crohn’s and Colitis Awareness Month http://www.ccfc.ca CPR Awareness Month resuscitation.heartandstroke.ca Diabetes Awareness Month www.diabetes.ca. Osteoporosis Awareness Month www.osteoporosis.ca December is... World Aids Day, December 1 http://www.worldaidsday.org Oct 20: The Reino Keski-Salmi Memorial 8.5K Run in Salmon Arm. Starts at the Larch Hills Ski area at 10 a.m. Part of the Starting Block Interior Cross Country Series. For more information, visit www. interiorrunningassociation.com Oct 25: Zumba for a Cause at the Vernon Rec Centre in Vernon. More details TBA. Oct 26: Harvest Pumpkin Festival in Armstrong. Check out the Great Pumpkin Catapult, pumpkin carving, lawn tractor races, cooking contests and more. Call 250-546-8155 or visit www.aschamber. com for more info.
Oct 19: Grow Local Fall Fair takes place at the Laurel Packing House in Kelowna from 10 a.m. to 3 p.m. Check out www. kelownamuseums.ca for more info.
Oct 26-27: Spooktacular at the R.J. Haney Heritage Village in Salmon Arm. Come dressed in your scariest costume, brave the spook trail and the haunted house. Gates open at 5 p.m. For more info, visit www.salmonarmmuseum.org/ events.htm or call 250-832-5243.
Oct 19: Whistler 50 Relay and Ultra-50 miler. For more information, or to register, visit www.bcathletics.org/Whistler50/
Late Oct: The Okanagan Science Centre will once again host its very scary, bonechilling, nerve-wracking haunted house.
38 Fall ‘13 - Okanagan Health & Wellness Magazine
Times TBD: Check www.okscience.ca for updates. Oct 27: Kal Park Cross-Country Run 9.5K, starts at 10 a.m. in Kal Park. Part of the Starting block Interior Cross Country Series. Also the 2.5K cross-country fun trail run, open to all ages. Costumes encouraged! For more info, check out www.kalrats.com November Nov 2: Kelowna Farmers and Winter Crafters Market is held at the Parkinson Rec Centre in Kelowna. Starting today, the market runs through till March 29, 2014. For more information, check out www.kelownafarmersandcrafersmarket. com or call 250-878-5029. Nov 3: Larry Nicholas Memorial 9K Run at Mission Creek Park in Kelowna; 10 a.m. start. Part of the Starting Block Interior Cross Country Series. Visit www. startingblock.ca Nov 3: The North Face Dirty Feet Tunnel Run in Naramata and Penticton. Enter as a 20-km solo or a two-person relay. For more info, visit: http://www.dirtyfeet. ca/trail-running-races/november-3rdpenticton Nov. 16: Ellison Hall Christmas Fair 10 a.m. to 3 p.m. 4411 Old Vernon Rd in Kelowna Nov 17: Pub relay in Kelowna - more details TBD. Visit www.bcracereview.com December Dec 7: Santa Shuffle Fun Run and Elf Walk takes place at the Mission Creek Greenway in Kelowna and in Riverside Park in Kamloops. Start time is 10 a.m. Register for the 1 km- or 5-km walk or run and raise money for the Salvation Army. Visit www.santashuffle.ca for more details. If you’d like to submit an event for our listing, please email us at: info@ohwmagazine.com For a complete event listing, visit us at www.ohwmagazine.com
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