Live in Balance magazine by Sonya Stell

2014

liveinbalance YOUR HEALTH + WELLNESS MAGAZINE

harvest THE FA LL

www.liveinbalancemagazine.com

EDITION

Live in Balance | The Fall Harvest Edition

2014

liveinbalance YOUR HEALTH + WELLNESS MAGAZINE

THE FALL HARVEST EDITION!

harvest THE FA LL

EDITION

www.liveinbalancemagazine.com

Discover how food truly impacts our bodies, as well as what is good and good for you too!

Live in Balance magazine AUTUMN EDITION

2014

CONTENT FEATURE: THE FALL HARVEST 06 Take Charge!

SUCCESS & HAPPINESS 30 Farmers’ markets 31 Reducing your risk of cancer... with good food choices

HEALTH & PREVENTION 12 Sick and tired of feeling sick and tired? 13 What is naturopathic medicine? 14 Going back to school 16 Dietary fat: what do I need to know?

32 Stay Focused 34 Mindfulness and massage for anxiety and stress reduction

NUTRITION & RECIPES 18 Supplementing in the best way possible 20 Wholesome and hearty: eggplant lasagna 21 Rawlicious! 22 Ahi tuna with soy, mustard and port 24 What are GMOs? 26 Understanding organics 28 Mmm... Pumpkin 29 Cooking with a tagine: chermoula chicken

HOME LIFE & RELATIONSHIPS 35 Falling into fall 36 Is your nest egg safe? 38 Autumn art project: beautiful leaves BEAUTY & SELF CARE 39 Find the perfect bra size 40 Peels... not just for the face 41 Smile! 42 Cut. Colour. Heat. Repeat.

An Apple a Day! 4

Live in Balance | The Fall Harvest Edition

FITNESS & RECREATION 43 Chocolate dairy goodness 44 Hiking or apple picking? PET HEALTH & WELLNESS 46 Get rid of that kitty odour 47 Is your dog a bold dog? GREEN & CLEAN LIVING 48 Have a healthy home 50 Recycle. Reuse. Reduce. 51 An apple a day... keeps the doctor away

Great of

Interest

Understanding

Organics

Supplementing in the best way possible

Is your nest egg safe?

+ Writing | Luke Bernardi

+ Writing | Corey Ferrier

Most people understand that supplementation has its place in living a healthy lifestyle, promoting longevity, and feeling your best. However; most consumers lack education and understanding of how to properly supplement. The majority of consumers follow mainstream ideologies about supplementation and...

Many people worry about the risks their investments face. They ask themselves if they are invested well, with the right people, into the right investments and if they will lose money or have enough for retirement. However there is one threat to everyoneâ&#x20AC;&#x2122;s investment portfolio that is often overlooked. What if you have...

So what is organic food? 26

Cooking with a tagine... 29 6

Live in Balance | The Fall Harvest Edition

Feature

The Fall Harvest Edition

Take

Charge!

this fall season

Live in Balance | The Fall Harvest Edition

Feature

The Fall Harvest Edition

Follow your dreams, work hard, practice and persevere. Make sure you eat a variety of foods, get plenty of exercise and maintain a healthy lifestyle. - Sasha Cohen

ach and everything we eat gives our bodies the “information” and materials they need to function properly. It is as if we are in school, sitting in front of the blackboard as our young minds suck in the facts before us; now, if we were given the wrong facts, we may carry on for years believing that two plus two, actually equalled five. Our bodies and our food behave in this very manner, if we don’t feed ourselves the correct information, our metabolic processes suffer and our health declines. If we give our bodies too much food or food that gives us the wrong instructions, we can become overweight, undernourished and at risk for the development of diseases and conditions, such as: arthritis, diabetes and heart disease. As many of us already know, what we eat is central to our health. But what does this actually mean? Think of food as a medicine for your body, in light of the Webster’s definition of medicine: “The science and art dealing with the maintenance of health and the prevention, alleviation, or cure of disease.” Food is our everyday medicine, that if used correctly will maintain, prevent and treat disease; however, if used incorrectly, it will lead to unpleasant side effects and possibly worsen the condition. What does food actually do in our bodies? The nutrients in food enable the cells in our bodies to perform their necessary functions. Consider this quote from a popular textbook, that describes how the nutrients in food are essential to our physical functioning: “Nutrients are the nourishing substances in food that are essential for the growth, development and maintenance of body functions. Essentially meaning that if a nutrient is not present, aspects of function and therefore human health decline. When nutrient intake does not regularly meet the nutrient needs dictated by the cell activity, the metabolic processes slow down or even stop.”

- Perspectives in Nutrition, Wardlow and Insel

Thinking about food in this way gives us a view of nutrition that goes beyond calories or measurements, good foods or bad foods. This view leads us to focus on the foods we should include within our diet, rather than the foods to exclude. Instead of viewing food as the ultimate enemy, we look to food as a way to create health and reduce disease by helping the body maintain function. Why should you care? As mentioned prior, the nutrients in food give our bodies the information and materials they need to function properly. However, our daily diets may not always be providing all of the information our bodies need. Everyone knows that we need to get a basic balance of nutrients every day, but we may not all be

aware that the standard diet lacks nutrients. For example, some of our processed foods include chemically-altered fats and sugars that may be giving our bodies the wrong signals. Let’s take a look at what role each category of foods take within our bodies: Fruits and Vegetables: Several studies have connected the healthrelated benefits of a diet rich in fruits and vegetables to the influence of this food group on a variety of diseases. Fruits and vegetables provide our bodies with resources, such as: vitamins and minerals, fibre and phytonutrients. The saying “an apple a day” comes from the fact that apples contain a rich source of a variety of phytonutrients, studies have linked the consumption of apples with reduced risk of cardiovascular disease, asthma, diabetes and some cancers. As they have been found to have a very strong anti-oxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation and lower cholesterol. Whole Grains: Being long recognized as containing beneficial nutrients vital to a healthy diet, whole grains include vitamins and minerals, which are stripped out during food processing and may or may not be replaced by the manufacturers supplementing the final product. Whole grains, in their natural state, provide information and materials to help the body do the following: regulate blood sugar, aid digestion, control appetite, reduce cholesterol, remove toxins, improve the digestive system function and synthesize neurotransmitters (the chemical messengers made by the body, such as serotonin that impacts your sleep and mood). When choosing grain products, be sure it says “whole grain” on the ingredients list. If it doesn’t, it isn’t whole grain. Protein: Meats: fish and beans are key sources of protein in our diet. Protein provides the body with amino acids, which we need daily because the body does not store them. Proteins help the body do the following: regulate blood sugar and insulin balance, produce hormones, detoxify, make connective tissue, build muscle, promote wound healing, aid adrenal and thyroid function, produce the feeling of being full. Soy has been found to have an anti-inflammatory activity in the body, it is believed that part of the activity is due to a component of soy called “genistein”. Be sure to get a good mix of proteins, both animal (unless vegetarian) and plant; eating a variety of proteins will ensure that you get all of the amino acids you need. Fats and Oils: The prevalence of low-fat diets in our culture leads many of us to assume that eating any fat is bad, but our bodies do require some fat to be healthy. As the scientific and public opinion of fats is slowing shifting, the emerging consensus is that eating the right kind of fats is important to health and the prevention of disease. Fats and oils provide insulation for the organs, transport fatsoluble vitamins, provide materials critical to the integrity of cellular membranes, lubricate mucous membranes and skin, provide materials

Live in Balance | The Fall Harvest Edition

Feature

The Fall Harvest Edition

start your resolution early

Live in Balance | The Fall Harvest Edition

Feature

The Fall Harvest Edition

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. - Budha

used to make hormones, utilize glucose, contribute to healthy joints, efficient gut health, assist the immune system function and increase or decrease inflammation dependent on the type of fat. Literally, every ounce of food that we consume effects our body positively or negatively; feeding in information that is critically needed or desperately unnecessary. Throughout the autumn season, many of us have the luxury of enjoying fresh farmers markets that will provide you ample opportunities to choose the best foods for your bodies. You only need to view the movie Super Size Me to understand the severity in the way foods impact the body. In the movie, the director chronicles the adverse health outcomes he experienced from eating nothing but fast food for several weeks. He not only gained weight, he experienced alarming metabolic changes that put him at risk of heart disease, diabetes and hypertension. Simply, he was eating foods that gave his body the wrong information. For instance, in just a few weeks, the excessive amounts of saturated and trans-fatty acids in the fast food diet led to inflammation and higher blood cholesterol. In addition, the fast food diet failed to provide the information necessary for normal metabolic function, which also contributed to the health changes. This is an example of what happens when food is broken down into nutrients, and you have not provided the correct material to your body in order to sustain itself in a healthy manner. We focus on foods to avoid instead of foods we should eat. During the past three decades, the focus has been on good food versus bad food, with the primary focus on avoiding the “bad.” But what qualified as bad kept changing. Fats were the enemy for years. Then carbohydrates joined the ranks of bad foods. Animal protein became bad and plant protein good. Of course calories were always on everyone’s mind. While we focused on identifying enemy foods, we forgot to discuss what foods we should eat. As nutrition

research is beginning to show, what we fail to eat may impact our health more than eating “bad” foods. We experience a large gap between knowledge and action. We are all well aware of the simple mantra...fruits, vegetables, whole grains; fruits, vegetables, whole grains. We are intelligent and well informed. However there is often a gap between our knowledge of what to do and of us actually doing it. Studies show that people who eat a variety of food are healthier, live longer, and have a reduced risk of diseases, such as heart disease, cancer, and diabetes. Food variety means including foods such as fruit, vegetables, whole grains, legumes, meat, fish, seafood, nuts and seeds, and dairy products. Variety also means including an array of foods within each of these categories. For instance whole grains can be whole wheat, wild rice, oats, rye, or barley. Because certain nutrients are present in particular foods, eating a variety of different foods allows you to get a variety of nutrients. Variety means that you will include protein, fats, carbohydrates, vitamins and minerals, phytonutrients, and fibre in your diet. By eating a diet that includes a variety of foods, you will be providing the nutrients that are involved in functions such as hormone synthesis (which influences your mood) or boosting your immune system. This autumn, have your New Year’s resolution a little bit early and take charge of your health. Go through the ingredients list of every food product you and your family consume, and determine just exactly what you are eating. Remember, just because the product has photographs of healthy items on the label, doesn’t mean it actually contains the unprocessed nutrients your body craves.

Live in Balance | The Fall Harvest Edition

Publishers' Note

Insight

Live in Balance with the fall

Harvest!

e would like to welcome you to our first issue of Live in Balance and take this opportunity to introduce ourselves as the new publishersâ&#x20AC;&#x2122; of this fantastic health and wellness magazine. We are Nancy and Sonya Stell, a mother-daughter team who launched Our Space Publishing back in 2010 with our long time family friend Stacey Valente. We began our journey by bringing the Halton Hills and Headwaters regions In Our Space, home decor and lifestyle magazine which is packed full of great decorating ideas, amazing places to visit and useful tips our local experts have shared. We have to say, we are so excited to be adding Live in Balance magazine to our publishing family and are looking forward to working with the community and sharing with you, the readers, how you can live in balance healthy and happily everyday. This issue is The Fall Harvest Edition, celebrating the autumn season, organic foods and our delicious local crops! Sharing with you how eating healthy food will help you and your family live and feel better. Be sure to watch for our feature in each issue where we share an informative editorial on the focus topic, this issue check out Take Charge and discover what the fall harvest means to us. We will also be bringing you valuable knowledge from our experts in the field, delicious recipes and even more amazing editorials that will help you and your family live in balance!

Live in Balance | The Fall Harvest Edition

We are also pleased to be incorporating our extremely popular infomercials into Live

in Balance; where you can get a personal and inside look at some of the participating contributors of this edition. Be sure to scan the QR codes or visit our website at www.liveinbalancemagazine.com to take some virtual tours, flip through our online issues of both In Our Space and Live in Balance magazines, and enter our current contest. We would also like to take this opportunity to thank Andrea Seydel for entrusting us with this great publication that she has worked so hard on; we are excited to continue to have her presence felt in the magazine as she shares editorials, like in this issue: Staying Focused, discussing your weight loss goals and how to keep on track. We are also grateful for the ongoing support of the community, the readers, the advertisers and contributors; all making this publication possible. We know you will join us in wishing Andrea well in her future endeavors and will be looking forward to her upcoming editorials in Live in Balance. Now sit back with a cup of coffee or tea, take a moment for yourself and consider how your next meal will affect your overall wellbeing. Learn more about organic foods, what GMOs really are and how everyday foods can help you ward off common cancers. Then plan on making one of our great recipes for dinner tonight and gather some of the beautiful gifts from nature this fall and fill your home with vibrant colours. Celebrate your life and live in balance!

Enjoy the Fall Harvest edition! Nancy & Sonya Stell Publishers

Publishers' Note

Insight

Giving every member of the community the opportunity to live a healthy, positive and balanced life.

PUBLISHERS AND EDITORIAL DIRECTORS Sonya Stell and Nancy Stell

DESIGN AND CREATIVE DIRECTOR Sonya Stell

PHOTOGRAPHY Sonya Stell

CONTRIBUTING EDITORS HEALTH & PREVENTION

NUTRITION & RECIPES

SUCCESS & HAPPINESS

HOME LIFE & RELATIONSHIPS

Nancy Stell Dr. Kristina Fallico Naturally Bulk Angela Pavarin

Luke Bernardi Nancy Stell Bruno Zuccato Sonya Stell

Nancy Stell Andrea Seydel Ellen Brakel

Sonya Stell Correy Ferrier Cathy Mount

BEAUTY & SELF CARE

FITNESS & RECREATION

PET HEALTH & WELLNESS

GREEN & CLEAN LIVING

Rosa Alvarez Carla Furfaro David Kostynyk Sonya Stell

Stephen Bunyan

Sonya Stell Caroline Bolduc

Sonya Stell

TO PARTICIPATE IN OUR NEXT ISSUE CONTACT: TOWN OF CALEDON: Nancy Stell nancy@liveinbalancemagazine.com HALTON HILLS:

Sonya Stell sonya@liveinbalancemagazine.com

HEADWATERS:

Stacey Valente stacey@liveinbalancemagazine.com ADVERTISING MARKETING REP.

HEAD OFFICE

P.O. Box 482 Erin, Ontario, N0B 1T0 | (519) 833-7157

Stacey Valente

nancy@liveinbalancemagazine.com | sonya@liveinbalancemagazine.com

stacey@liveinbalancemagazine.com

EDITORIAL: Written contributions and photos are welcome. We appreciate content from our local professionals. However, all content is subject to editorial review and becomes the property of Live In Balance magazine. Submit your editorial to info.ourspace@gmail.com EDITORIAL NOTE: The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of a qualified and licensed practitioner or health care provider. The opinions expressed here are not necessarily those of Our Space Publishing, its affiliates, or divisional companies. Different views may appear in feature articles and publications that may not be the opinion of Live In Balance and its affiliates. Articles in Live In Balance magazine are copyrighted and must not be reprinted, duplicated, or transmitted without permission. Printed in Canada by Our Space Publishing Copyright ÂŠ 2014 by Live In Balance magazine. All rights reserved. No part of this magazine, including photography, may be reproduced, stored in a retrieval system or transmitted in any form or by any means without the prior written permission of the publisher.

Printed on 30% post-consumer paper with vegetable oil based ink. 100% recyclable. Please share this publication with friends and family and recycle when finished.

Thank-You for Making a Difference!

www.liveinbalancemagazine.com |

Live in Balance | The Fall Harvest Edition

Health

Prevention

Sick and tired

of feeling sick and tired?

+ Writing | Nancy Stell

meat, alcohol, refined grains and artificial food additives. Take a non-dairy pro-biotic. Incorporate daily exercise into your routine to help deal with stress, keep in shape and overall improve your general wellbeing.

There are simple and easy preventative measures that everyone can take to help make you feel better: Eat GOOD foods, organic fruits and vegetables and non GMO products. Avoid dairy and sugar in your daily diet. Minimize inflammatory foods such as sugar, common cooking oils, trans fats, dairy, feedlot-raised meat, red and processed

When you get sick, consider the effects of pouring more chemicals into your bodies that are often found in over the counter medicine. Synthetic food and chemical additives wreak havoc on your already compromised immune system and often add to the severity of your cold, flu, and virus or allergy symptoms. So if you are sick and tired of feeling sick and tired, consider a more healthier lifestyle and look into natural remedies when you are feeling under the weather and you may just start feeling better.

e all lead fast pasted and hectic lifestyles today and eating bad foods, staying up late, coping with stress through our caffeine and sugar addictions; all add up to making us feel sick and tired. Taxing our bodies weakens our immune systems, which ultimately causes us to become more prone to colds and flu and even more serious illnesses. It can also result in being sicker longer, compared to someone who lives a much healthier lifestyle.

Live in Balance | The Fall Harvest Edition

What is Naturopathic Medicine?

Health

Prevention

+ Writing | Dr. Kristina Fallico B.Sc, ND of Caledon East Family Chiropractic

“Vix Madicatrix naturae” translates to “Healing Power of Nature!” which is the foundation to Naturopathic Medicine. It focuses on preventative medicine as well as treating the whole person and treating the “root cause” to any disease/ailment. Utilizing natural modalities including Traditional Chinese Medicine, Acupuncture, herbal medicine, Homeopathy, clinical nutrition and diet and lifestyle counseling, Naturopathic Medicine works towards restoring the body to its optimal state through strengthening the body at different levels, while using non- invasive approaches. More importantly, Naturopathic Medicine focuses on treating the Individual and not just the symptom. Therefore, one can expect an individualized treatment plan suited for their concerns and goals. Naturopathic Medicine can be beneficial for many cases. A common misconception and stereotype is that Naturopathic Medicine can ONLY be used as a preventative measure and is mostly about healthy eating and taking vitamins. Although diet and supplements can have a large impact on the body’s ability to function optimally, Naturopathic doctors take all components into consideration; the mental, physical and emotional. In addition, Naturopathic medicine is not just about preventing illness. There has been much success and research on its ability to help with many conditions; these include: fatigue, anxiety and depression, mental health, ADHD, chronic diseases, autoimmune disease, cardiovascular diseases, digestive complaints, pain management, sport related injuries, weight loss, fertility, menopause, migraines, allergies, skin conditions and many more. There is a lot of information and buzz about what is “healthy” and what is not healthy in the media. Do not give into everything you hear. Be sure to always ask your health care practitioner if something is right for you, as they will be able to help you understand and educate you on reaching your health goals. It’s that time of year where colds and flus’ dramatically increase. Children go back to school, we spend more times indoors, and germs spread at a rapid rate. Naturopathic Medicine can be crucial at a time like this. One of the approaches we take is to strengthen the immune system by using natural remedies. Here are some easy to do strategies and remedies you can do in preparing for the fall and winter season: Proper Hygiene: Be sure to wash your hands often, especially after being in a public place. Keep hand sanitizer in your purses, cars and children’s school bags. Contrast showers: Contrast showers are easy to do to and don’t take a lot of time. After your regular shower, move the water to a higher tolerable temperature for about 30 seconds. Quickly turn the water to a tolerable cold (just beyond comfortable) for about 10 seconds. Repeat this 3 times, always ending on cold! The extreme in temperature changes on the body causes vasodilatation and vasoconstriction in the blood vessels. The result is better circulation, lymph drainage and a stronger immune system. Keep sugar low and eat your fruits and vegetables: Fruits and vegetables contain natural occurring vitamins and nutrients. Eating an adequate amount of fruits and vegetables during the day can ensure your daily intake of vitamins for the whole family. Refined sugars are the sugars you find in processed food and can have a negative effect on the body in many ways, resulting in a sluggish response to the system. Therefore, it weakens the immune system and increases your chances of getting sick. Moderation is key, especially once Halloween approaches. Vitamin C: Vitamin C is a safe and very powerful vitamin in helping to prevent and fight colds and flus. Our body relies on Vitamin C (asorbic acid) for many reactions that occur in our body so we can function in our daily lives. Therefore, consuming an adequate amount either through supplementation or through our food, we keep the body strong. In addition, it also acts as an antioxidant for the body and prevents many disease states. **Always consult with your health care professional before taking supplements. Dosing and quality can have a large impact on your health goals and supplementing when not necessary can also have a negative impact to your health.

Live in Balance | The Fall Harvest Edition

Health

Prevention

Goingback to school + Writing | Information provided by Flora Manufacturing & Distributing Ltd. on behalf of Naturally Bulk

Smart kids – Smart support

All parents want their children to do well in school. Some children find learning and processing information harder than others and inevitably begin to dread the classroom environment. These children are often labeled as “defiant” or “uninterested.” Perhaps. Or they could be missing an important nutrient in their diet?

Your child’s brain needs fat!

Sixty percent of the brain’s dry weight is fat--with the majority being omega-3 DHA and omega-6 AA. DHA is the building block for all the nerve cells in the brain and eyes whereas AA helps transmit messages between those nerves. What happens when there aren’t enough of these healthy omegas in the diet? Studies regarding children with DHA and AA deficiency reveal similar behavioral patterns, including problems with concentration, reading, writing and hand-eye co-ordination. A few smart additions to your child’s diet can make a world of difference. Raw seeds and nuts, along with flax and fish oil supplements, are all healthy sources of omega-3 and -6. Inclusion of these healthy omegas in the diet helps to improve a child’s memory, concentration and co-ordination.

Work Smarter and Harder!

Efalex® can help children improve concentration and focus in a learning environment. It’s clinically proven help for symptoms of cognitive and behavioural disorders in children, including dyslexia, dyspraxia and ADHD (attention deficit hyperactivity disorder.) These easy-to-swallow capsules help maintain and support brain and eye functions including visual acuity, manual dexterity, coordination and nerve transmission. It’s also available as a tasty lemon-lime flavoured liquid. Efalex® contains long-chain omega-3 and omega-6 fatty acids from fish and unrefined seed oils to provide DHA (docosahexaenoic acid), AA (arachidonic acid) and GLA (gamma-linolenic acid), all of which are needed in the transmission of messages between nerves. DHA is an omega-3 fatty acid that is crucial for the optimal development and function of the brain, eyes and nervous system during infancy and childhood while AA is vital in promoting and maintaining eye and brain health and function. Safe and effective, Efalex® is formulated especially for improving learning performance in children, teens and adults. All text © Flora Manufacturing & Distributing Ltd. The content is meant for informational purposes only, and is not intended for use as official health consultation or recommendations. Efalex® is available at Naturally Bulk. 14

Live in Balance | The Fall Harvest Edition

Health

Live in Balance | The Fall Harvest Edition

Prevention

Dietary

Health

Prevention

Fat

what do I need to know?

+ Writing | Angela Pavarin - DeLuca BASc, PTS

We often ask ourselves, should I eliminate or reduce my fat intake to lose weight? Well it isn’t quite so simple, in fact our bodies need fat as it supports a number of our bodies functions. Fat is a source of energy for our bodies - it provides us with fuel. Fat helps us feel full longer between meals and is needed to digest fat-soluble vitamins (A, E, D, and K). The tricky part is that fat is high in calories - 9 calories per gram, and this can add up quickly when fat is often found in a lot of the food we love such as fries, ice cream and cheese. So this may leave you wondering what fat should I be eating? Below are some tips to help you keep fat in your diet…but only the good kind! 1) Avoid/Limit your intake of the “bad guys” - also known as saturated fatty acids and trans fatty acids. Saturated fatty acids: work to elevate your blood cholesterol levels and can increase your risk of developing cardiovascular disease. They are most commonly found in animal products. Some sources of saturated fat include: poultry skin, marbling in meats, bacon, sausages, ribs, high fat dairy products such as ice-cream, cheese, coconut and palm oil etc. Tips to reduce your saturated fatty acid intake include: • Choose lean meats i.e. poultry or lean beef/pork cuts • Trim the fat from your meat • Rinse and drain ground meats • Remove skin from poultry • Choose 1% of skim milk products • Choose low fat cheese 20% M.F or under 16

Live in Balance | The Fall Harvest Edition

• • •

Limit animal protein to 6 oz per day Replace meat with vegetarian options two times per week (i.e. legumes, beans, tofu) Minimize baked goods and fried foods

Trans fatty acids: Most trans fatty acids are made through a process known as partial hydrogenation using a liquid oil, this can extend the shelf-life of most products. These fats can increase your blood cholesterol levels, clog your arteries and increase your risk of developing cardiovascular disease. These fats are most commonly found in fast food products, prepackaged meals and any processed foods such as cookies, chips and fries. It is recommended to avoid trans fats whenever possible. 2) Focus on the “good guys” – also known as monounsaturated and polyunsaturated fats. Monounsaturated fats: this fat is found in a variety of foods and oils and studies have suggested that it can help to improve blood cholesterol levels and decrease the risk of developing cardiovascular disease. Polyunsaturated fats: are found most commonly in plant-based items. It has also been found to improve blood cholesterol levels and reduce the risk of developing cardiovascular disease. Omega-3 is a type of polyunsaturated fat most commonly found in some types of fatty fish; studies have suggested that it helps reduce the risk of coronary artery disease along with having heart health benefits. You can find omega-3 fatty acids in: ground flax seed, canola oil, omega 3 eggs, mackerel, trout, salmon, herring, sardines etc. Recent studies have suggested that the best way to obtain your omega 3 fatty acids is through food items high in these fatty acids rather than fish oil forms or pills. Foods that contain the “good guys” Avocado – although they are high in fat, most of it is monounsaturated. Try adding this to salads, sandwich’s, and wraps. It can even be used as a mayo or butter substitute. Olive oil – is recommended to use when cooking, however be careful on the amounts used – moderation is still key Fatty fish – such as salmon, herring, tuna, trout etc. These fish are rich in omega 3 fatty acids, which are essential to our body and are obtained through food. Research recommends that people aim to eat at least 2 servings of fatty fish per week. Nuts – such as walnuts, almonds, pistachios, pecans etc. They are great sources of “healthy fats” and studies have suggested that they have many heart health benefits. Watch out though, too many nuts will not be of benefit, especially if you are trying to lose weight. Research suggests that 1 serving of ¼ cup of nuts is appropriate for most people and provides the most benefit in reducing your risk of cardiovascular disease. You can also try natural nut butters as an alternative to peanut butter. “Fatty” fish are a great dietary source of your essential fatty acids. To further discuss your dietary needs with a Registered Dietitian, you can contact me directly at angela.pavarindeluca@gmail.com

Health

Live in Balance | The Fall Harvest Edition

Prevention

supplementing

Nutrition

Recipes

in the best wa y possible

+ Writing | Luke Bernardi of Amped Nutrition

ost people understand that supplementation has its place in living a healthy lifestyle, promoting longevity, and feeling your best. However; most consumers lack education and understanding of how to properly supplement. The majority of consumers follow mainstream ideologies about supplementation and find themselves buying the latest and greatest product, getting sucked into the latest supplement companies marketing efforts. This usually results in overall improper supplementation and use of products neglecting the individual needs of each person. For sake of reasoning; the demographic can be split up into three main supplementing groups. Those who over supplement, those who improperly and inconsistently supplement, and those who do not supplement at all. Each of these cases have negativities that pose as harmful to your health, your wallet, and ultimately your ability to achieve your health and wellness related goals. Over supplementing becomes a problem when individuals become too reliant on supplements to keep them going, neglecting that they should first be eating properly and emphasize getting proper nutrition from whole foods. Taking multiple supplements also becomes a problem when the consumer lacks proper education on how different supplements interact with one another. Many supplements actually cancel others out and interfere with absorption of other nutrients. At the end of the day, this results in your hard earned money going down the toilet, literally. This being due to the fact that the multiple different supplements you were taking interfered with your bodyâ&#x20AC;&#x2122;s ability to utilize and absorb them individually. For example: Calcium is a mineral substance that interferes with the absorption of virtually all medications and many different essential and non-essential nutrients.

Live in Balance | The Fall Harvest Edition

Inconsistency or infrequent supplementing is another common occurrence among those using supplements. This becomes a problem because most supplements require prolonged use to build up in the system in order for your body to notice and feel the effects of the supplement. This is why many uneducated and inconsistent supplement users give up on certain supplements for thinking that they are not working to do anything. This is true for the majority of supplements for all purposes whether it be for maintenance of health, aid in injury or illness, sports nutrition, or weight loss. However; the quality of your supplements also play a major role in the results they will provide as well.

their daily nutrition requirements from diet and whole foods alone, especially with today’s fast paced lifestyles and economic conditions. The fast food lifestyle also has left the vast majority of the population in a daily nutritional deficit. Active people and athletes are another group of people who require a far greater need for supplementation to remain in peak health, and to feel and perform at their best. This is due to the fact that their active lifestyles lead to a greater usage and depletion of stored nutrients. For these people it becomes next to impossible to eat enough whole foods to meet the new requirements set to properly replenish and recover from their daily physical activity.

Under supplementation is another problem posing scenario, more so today than ever before. This is primarily due to the fact that today’s food is not of the same quality it used to be do to mass production efforts using genetic modification that ultimately diminishes the nutrient density of foods we are purchasing at the grocery store. Many of people who do not supplement, justify doing so by claiming they eat healthy and get their nutrition from food. There would be no problem with this if it where only true once put into perspective. But the reality is that it is safe to say that upwards of 98% of people simply do not and cannot meet their daily nutritional requirements from whole foods and diet alone. For some it would seem impossible to eat the right foods and enough of them. To others it would simply not be feasible to their budget, as to get the most nutrient dense foods you would need to ensure you where consuming organic or homegrown, which come at a price too high for most. Still there are some people who simply refuse to supplement for personal reasons. However; it is safe to say that in today’s world health and environmental state, that everyone can benefit from some form of supplementation.

Supplements are meant to be used just as their name implies; as supplement to your lifestyles, diet and exercise. You should strive to get all your daily nutritional requirements from whole foods whenever possible. You should be consuming a variety of different fruits and vegetables, proteins and alternative foods in order to get or come as close to fulfilling your daily requirements as possible. From here supplementation then seeks to fill the void or gap between what you require and what you are able to get from these sources. Supplements should be used to keep you in the best health so that you are able to perform and function at your best. Beyond this supplementation becomes personal to ones individual goals, whether it be for increasing athletic performance, physical fitness, weight loss, or other personal goals. The important thing to remember when supplementing is that whatever your personal goals may be, your lifestyle ie: diet and exercise must be in line. Without this, your supplementing efforts become next to useless as supplements cannot overcome poor diet and lifestyle habits. Here you are only wasting your hard earned money and will be unsuccessful in achieving your personal health and fitness goals. There is no magic pill out there. So be sure to educate yourself on the supplements you are taking and how to properly take them; making sure they support your goals and that your lifestyle supports your supplementing efforts.

Individual needs are different and many people’s lifestyles, age and demographic require them to be in greater need of supplementation than others. Elderly people and youth are two demographics that greatly require proper supplementation due to their life stage and lifestyle habits. Youth need proper nutrition to aid in growth and development, and elderly need it to prevent age related deterioration and declining health. These groups are among those who simply do not, and most often cannot get

Nutrition

Live in Balance | The Fall Harvest Edition

Recipes

Nutrition

Recipes

Wholesome & Hearty

Eggplant Lasagna

+ Writing | Nancy Stell

Ingredients:

2 large eggplants, sliced lengthwise 3/4-inch thick (8 slices) 5 tablespoons olive oil, divided plus more for baking dish Himalayan sea salt and freshly ground pepper 1 cup thinly sliced porcini mushrooms 2 garlic cloves, minced 1 tablespoon freshly chopped thyme leaves 1 (15-ounce) container ricotta cheese or cottage cheese 3 large eggs 1 cup grated Parmesan, divided 2 tablespoons freshly chopped oregano leaves 2 cups Marinara Sauce

Marinara Sauce:

4 cloves garlic Himalayan sea salt and freshly ground pepper 1/4 cup plus 2 tablespoons extra-virgin olive oil, divided 1 large red onion, diced 3 carrots, peeled and diced 2 tablespoons tomato paste 1cup fresh basil leaves 2 tablespoons freshly picked oregano leaves 1 (28-ounce) can crushed tomatoes

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Directions:

Preheat oven to 400 degrees F. Arrange eggplant slices in a single layer on sheet pans. Brush both sides with olive oil and season with salt and pepper. Roast the eggplant until it is soft and golden â&#x20AC;&#x201C; about 25 minutes, turning slices halfway through. In a medium skillet add 2 tablespoons of oil and the sliced mushrooms. Saute until soft for about 7 minutes. Add the minced garlic and chopped thyme. Cook for another 2 minutes. Once the mushrooms are cooked remove and set aside to cool. In a large bowl add the ricotta or cottage cheese (drained) the eggs, 1/2 cup Parmesan, oregano, mushrooms, 2 teaspoons of salt and 1/4 teaspoon pepper. Mix well. Oil an 8-inch baking dish. Marinara Sauce: Preheat the oven to 400 degrees F. Peel the garlic cloves and place them on a piece of foil. Sprinkle with salt and pepper and drizzle with 2 tablespoons olive oil. Tightly wrap up the foil and place it directly on the oven rack. Roast the garlic until itâ&#x20AC;&#x2122;s brown and tender, about 25 minutes. Cool enough to touch and then squeeze the garlic from the skins. Set aside. Add oil to a medium saucepan and saute the onions and carrots. Add tomato paste and stir well. Cook off the tomato paste for about 10 minutes or until a nice orangey brown colour and the vegetables are softened. Add the roasted garlic, salt, pepper, basil, and oregano and stir together until incorporated. Pour in the canned tomatoes. Fill the empty can with water and add it to the pan, bringing it to a boil, then lower the heat and simmer for 1 hour, uncovered. Stir occasionally. Carefully pour it into the food processor and puree until smooth.

Preparing:

Spread half of the marinara sauce on the bottom of the prepared baking dish. Lay 4 slices of eggplant on top followed by the ricotta mixture. Lay another 4 slices of eggplant and finish with marinara sauce. Top with the remaining 1/2cup of Parmesan. Bake until golden brown, at 350 degrees, for 30 minutes.

Nutrition

Recipes

Raw licious! + Writing | Nancy Stell

Delicious cold or warm and served in warm bowls. Serves 4.

Ingredients:

1/4 chopped white onion 1/2 celeriac, roughly chopped 2 tablespoons fresh dill or 1Tbsp dried dill 1 tablespoon white miso paste 2 medium chopped zucchini 2 tablespoons fresh lemon juice 1 teaspoon Himalayan crystal salt 1 avocado, roughly chopped 2 tablespoons flax seed oil 1 teaspoon fresh chopped garlic 1 stalk celery, finely chopped 1 cup water, more to thin if necessary Greek yogurt and fresh parsley

Method:

Combine all the ingredients in a blender with one cup of water. Adjust to taste and desired thickness. Serve in a soup bowl garnished with a dollop of Greek yogurt and fresh parsley. TIP: If itâ&#x20AC;&#x2122;s wintertime you may warm the soup up on the stove and serve in warm bowls.

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Nutrition

Recipes

Ahi Tuna

with soy, mustard & port + Writing | Bruno Zuccato of Mozaic Fine Foods

Ingredients:

1/3 cup Mustard with fresh grated horseradish root to taste ¼ cup soy sauce ¼ cup balsamic vinegar ¼ cup dry red wine ½ cup port wine 1 tablespoon Greek yogurt 1 cup unsalted butter, cut into small pieces 1 cup Nori Furikake seasoning mix 2 to 3 lbs ahi tuna 1 cup white miso 3 tablespoons vegetable oil, divided

Preparation:

In a small mixing bowl whisk the mustard and fresh grated horseradish together and then mix in the soy sauce. Over medium heat combine the vinegar, port and red wine then bring to a boil and cook for 10 minutes or until reduced to a ½ cup of liquid. Reduce the heat to medium-low and add in the mustard mixture and Greek yogurt. Simmer for about 3 minutes, stirring occasionally. Now reduce the heat again to low and mix in the butter one piece at a time. Finely grind the nori furikake in a processor and spread into a shallow dish. Cut tuna into 6 loins and spread a thin layer of miso over them, then dredge in ground nori furikake. In a large skillet over medium-high heat add 1 tablespoon of oil. Once hot, cook 2 pieces of tuna at a time for 1 to 2 minutes on each side or until desired doneness. Repeat with remaining oil and tuna. Pour warm sauce over sliced tuna and serve with your favourite vegetables.

Live in Balance | The Fall Harvest Edition

Nutrition

Live in Balance | The Fall Harvest Edition

Recipes

Nutrition

Recipes

What are GMOS? + Writing | Sonya Stell

“Genetically modified organisms” are plants or animals that have been genetically engineered with DNA from bacteria, viruses or other plants and animals. These experimental combinations of genes from different species cannot occur in nature or in traditional crossbreeding. All commercial GMOs are engineered to withstand direct application of herbicide and/or to produce an insecticide. Despite biotech industry promises, none of the GMO traits currently on the market offer increased yield, drought tolerance, enhanced nutrition or any other consumer benefit. Meanwhile, a growing body of evidence connects GMOs with health problems, environmental damage and violation of farmers’ and consumers’ rights. Are GMOs safe? Most developed nations do not consider GMOS to be safe. In more than 60 countries around the world, including: Australia, Japan and all of the countries in the European Union, there are significant restrictions or outright bans on the production and sale of GMOs. In Canada and the USA, the government has approved GMOs based on studies conducted by the same corporations that created them and profit from their sale. Increasingly, Canadians are now taking manners into their own hands and choosing to opt out of the GMO experiment. Are GMOs labeled? Unfortunately, even though polls consistently show that a significant majority of citizens want to know if the food they are purchasing contains GMOs, the powerful biotech lobby has succeeded in keeping this information from the public. Although, non-for-profit organizations have begun working with the companies that choose not to use GMOs within their products and have been awarding them with a seal of approval to make consumers more aware. How do you avoid GMO’s? Buy organic, these products in order to be certified organic, cannot knowingly contain any genetically modified products. Look for the non-GMO product seal, this ensures that the product has been verified by an independent third party to not contain any GMO ingredients. If it is not labeled organic or verified non-GMO avoid these top eight known crops: corn, soybeans, canola, cottonseed, sugar beets, Hawaiian papaya (most) and a small amount of zucchini and yellow squash. Dairy products may be from cows that have been injected with GM bovine growth hormone. Check for labels stating No rBGH, rBST, or artificial hormones. 24

Live in Balance | The Fall Harvest Edition

Nutrition

Live in Balance | The Fall Harvest Edition

Recipes

Nutrition

Recipes

Understanding + Writing | Sonya Stell

rganic food has become very popular, but navigating the maze of organic food labels, benefits and claims can be confusing. Is organic food really healthier? Is it more nutritious? What do all of the labels mean? Why is it so expensive? These are all of the questions many of us ask ourselves as we try to understand what exactly organic foods are, how we can make better choices with healthier food that is both better for you and the environment, and how you can afford to incorporate more organic food into your diet. So what is organic food? Making a commitment to healthy eating is a great start towards a healthier life. Beyond eating more fruits, vegetables, whole grains and good fats; however, there is the question of food safety, nutrition and sustainability. How foods are grown or raised can impact both your health and the environment. This brings the questions: What is the difference between organic foods and conventionally grown foods? Is “organic” always best? What

Live in Balance | The Fall Harvest Edition

about locally grown foods? The term “organic” refers to the way agricultural products are grown and processed. Specific requirements must be met and maintained in order for products to be labeled as “organic”. Organic crops must be grown in safe soil, have no modifications and must remain separate from conventional products. Farmers are not allowed to use synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers nor sewage sludge-based fertilizers. Organic livestock must have access to the outdoors and be given organic feed. They may not be given antibiotics, growth hormones or any animal-by-products. Organic foods provide a variety of benefits. Some studies show that organic foods have more beneficial nutrients, such as antioxidants, than their conventionally grown counterparts. In addition, people with allergies to foods, chemicals or preservatives often find their symptoms lessen or go away when they eat only organic foods. Organic produce contains fewer pesticides. Pesticides are chemicals

Nutrition

such as fungicides, herbicides and insecticides. These chemicals are widely used in conventional agriculture and residues remain on (and in) the food that we eat. Why do pesticides matter? Children and fetuses are most vulnerable to pesticide exposure because their immune systems, bodies and brains are still developing. Exposure at an early age can cause developmental delays, behavioural disorders and motor dysfunction. Pregnant women are more vulnerable due to the added stress pesticides put on their already taxed organs. Plus pesticides can be passed from mother to child in the womb, as well as through breast milk. Most of us have an accumulated build-up of pesticide exposure in our bodies due to numerous years of exposure. This chemical could lead to health issues such as: headaches, birth defects and added strain on weakened immune systems. Organic food is often fresher. Fresher food tastes better. Organic food is usually fresher because it doesn’t contain preservatives that make it last longer. Organic produce is often (but not always) produced on smaller farms near where it is sold. Organic farming is better for the environment. Organic farming practices reduce pollution in the air, water and soil, conserves water, reduces soil erosion, increases soil fertility and uses less energy. Farming without pesticides is also better for nearby birds and small animals as well as the people who harvest our food. Organically raised animals are not given antibiotics, growth hormones or fed animal-by-products. The use of antibiotics in conventional meat production helps create antibiotic-resistant strains of bacteria. This means that when someone gets sick from these strains they will be less responsive to antibiotic treatment. Not feeding animal-byproducts to other animals reduces the risk of mad cow disease. In addition, the animals are given more space to move around and access to the outdoors, both of which help to keep the animals healthy. What is locally grown food? Unlike organic standards, there is no specific definition. Generally local food means food that was grown close to home. This could be in your own garden, your local

Recipes

community, your province, your region or your country. Small local farmers often use organic methods but sometimes cannot afford to become certified organic, so visit a farmers’ market and talk with the farmers to find out how they produce the produce they sell. According to the Environmental Working Group, the following fruits and vegetables have the highest pesticide levels on average. Due to their high pesticide levels when conventionally grown, it is best to buy these organic: apples, sweet bell peppers, cucumbers, celery, potatoes, grapes, cherry tomatoes, kale/collard greens, summer squash, nectarines (imported), peaches, spinach, strawberries and hot peppers. These conventionally grown fruits and vegetables were found to have the lowest levels of pesticides, most of these have thicker skins that protect them better from pests, and which also means their production does not require the use of as many pesticides. Therefore, due to the high costs of organic foods, the following conventionally grown products can be bought with minimal risk of pesticide impact: asparagus, avocado, mushrooms, cabbage, sweet corn, eggplant, kiwi, mango, onion, papaya, pineapple, sweet peas (frozen), sweet potatoes, grapefruit and cantaloupe. The most important point to remember when buying organic, is that “natural” does not equal organic. “Natural” on packaged food is an unregulated term that can be applied to any product, whereas organic certification means that set production standards have been met. Organic food is often more expensive than conventionally grown food. But if you set some priorities, it may be possible to purchase organic food and stay within your food budget. Purchase the organic versions of the foods you eat the most and those that are highest in pesticides if conventionally grown.

I’m an organic kind of guy. To paraphrase Fight Club, The food you eat, ends up eating you. It’s true! Just think of all the chemicals found in modern foods. Take bleach, for instance. There’s bleach in everything we eat from breads to pastas. There’s even bleach in things I drink, like laundry detergent. - Jarod Kintz

Live in Balance | The Fall Harvest Edition

Nutrition

Recipes

Live in Balance | The Fall Harvest Edition

Cooking with a Tagine

Nutrition

Recipes

Chermoula Chicken + Writing | Nancy Stell

LOW

CALORIE

LOW

FAT

FULL OF PROTEIN

Ingredients:

1  (1.2 kg) chicken 2 large  tomatoes, 1 chopped, 1 sliced 2  large red onions, 1 chopped, 1 sliced 2  large yellow fleshed potatoes, cut into wedges 150g  pitted green olives 1 bunch  coriander, chopped 250 ml (1 cup) water 1 fresh lemon, rind only, rinsed and cut into 8 wedges

Chermoula Marinade:

2 garlic cloves, chopped ½  fresh lemon, rind only, rinsed and finely sliced 2 white  onions, chopped ½  small red chili 1 tbsp  sweet paprika 1 tbsp  ground cumin 2 tbsp  chopped coriander 2 tbsp  chopped parsley 2  bay leaves, halved ½ tsp  saffron threads, soaked in a little water 125 ml (½ cup) olive oil Salt to taste

Instructions:

Standing time 30 minutes Marinating time 2 hours

Try this!

In a food processor combine the marinade ingredients and blend until finely chopped and thoroughly combined. Let flavours blend for about 30 minutes before using. Wash and dry the chicken. Chop into pieces after removing the backbone, wing tips and trimming off any excess fat. Place in a bowl and rub with half of the marinade. Refrigerate for at least 2 hours or ideally overnight. Combine the chopped tomato and onion with a little more marinade and spread over the base of a tagine. Arrange the chicken pieces in the centre of the tagine. Coat the potato wedges in a little more marinade and arrange around the chicken. Top with the sliced onion, then the sliced tomato, and push the olives into the gaps. Combine the remaining marinade with the coriander and water and pour over the top. Decorate with lemon wedges. Cover the tagine with the lid and cook over a very low heat on the stove for 45 minutes. Do not stir or lift the lid during cooking. Serve right from the tagine.

Live in Balance | The Fall Harvest Edition

Success

Happiness

Farmers’ Markets

Orangeville Farmers’ Market Saturday mornings from 8:00am until 1:00pm Located on 2nd Street at Broadway Avenue Until October 25th, 2014

Acton Farmers’ Market Thursday evenings from 3:15pm until 7:00pm Located on Mill Street South, between Mill and Church Street Until October 9th, 2014

Erin Farmers’ Market Friday evenings from 3:00pm until 7:00pm Located at 184 Main Street, Erin Until late September

Brampton Farmers’ Market Saturday mornings from 7:00am until 1:00pm Located on Queen and Main Street, Brampton Until October 11th, 2014

Georgetown Farmers’ Market Saturday mornings from 8:00am until 12:30pm Located on Main Street South, between James and Church Street Until October 18th, 2014

Inglewood Farmers’ Market Wednesday afternoon from 3:30pm until 7:00pm Located in the village of Inglewood on McLaughlin Road Until October 8th, 2014

Shelburne Farmers’ Market Thursday afternoon from 3:00pm until 7:00pm Located at 716 Victoria Street, Shelburne Until October 9th, 2014

SouthFields Village Farmers’ Market Thursday evenings from 3:00pm until 8:00pm Located at SouthFields Village Public School 110 Learmonth Avenue Until October 9th, 2014

Bolton Farmers’ Market Saturday mornings from 9:00am until 1:00pm Located on Mill Street at Hwy 50 Until October 11th, 2014

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Make it a destination this fall!

Visi here t !

cancer Success

Happiness

Reducing your risk of

+ Writing | Nancy Stell

...with good food choices

ith the high rate of cancer today, research is now focusing on how to prevent it rather than just treat it and these everyday foods could help you reduce your risk of getting these three common cancers. The Curtin University in Australia found that by drinking 4 cups of Oolong Tea a day, you could reduce your chances of ovarian cancer by 82%. You should drink the tea black. The Mario Negri Institute in Malong found that by drinking 3 cups of coffee a day, you could reduce your chance of liver cancer by 50%. Again you should drink the coffee black; however, if you must, just add a little low fat milk or natural sweetener. Both caffeinated or decaffeinated coffee proved effective. The Harvard School of Public Health in Boston found that by eating just two peaches a week, you could reduce your chances of breast cancer by as much as 40%. You can eat fresh, frozen or canned; however, make sure no extra sugar is added!

fight p l e H r! e c n a c

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Stay focused.

Success

Happiness

+ Writing | Andrea Seydel of Life Balance Publishing Group

Clear Direction: Often the lack of direction, not the lack of time, is the problem when it comes to reaching goals. We all have twentyfour hours in a day. If you know your target and your direction is clear, it is amazing how you can find the time to fit in the lifestyle choices you need in order to reach your goals. Keep yourself and your schedule organized. Being organized and having a clear plan for yourself, you will be better able to follow through on your weightloss goals. Remove anything from your life that can distract you from your goals. Spend a bit of time each week to plan the week. Organize food, workouts, socializing and work. Make a to-do list to help you feel more focused and motivated to continue towards your goals. Pinpoint yours and specify, what is your goal? Connect to the carrot at the end of the stick that makes the tasks, choices, and daily living worth doing. Get clear on your direction! Bounce Back and Remember the Purpose: The true measure of success is how many times you can bounce back from failure. Always focus on the front windshield, or moving forward, and not the review mirror, or moving backward. Having a clear connection to the purpose or the ‘why’ around your goal and it will help keep you motivated and focused moving forward. Part of the reason we lose 32

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focus is because we can’t see the connection between our behaviour now and how it effects us later. Remind yourself about why it’s important to lose weight, and reach your target and stay focused. When you know exactly what your purpose and goals are, you can create a focus statement. You can say something like, “ When I make good choices, exercise and walk a lot, I feel fantastic, I am proud of myself and I look amazing in my jeans.” Bounce back when you fall short of your goals and connect to the purpose of your goal in order to move forward. Notice Your Greatness: Sometimes we focus so much on what we don’t have that we fail to see, and appreciate what we do have! Make time for appreciation, breaks and relaxation around your goals. Though this may sound counter-intuitive this form of connecting and appreciating what IS, will actually help you stay focused, give yourself a break from pressure and help you get more motivated to reach your goals. Focus on what you have accomplished so far and give yourself appreciation for those efforts. Mark your successes and acknowledge your progress towards your desired goal. Set milestones and as you achieve them reward yourself. This will motivate you and make you more focused on your ability to obtain your goal.

Staying focused can help you accomplish almost anything, from studying and doing well on a test to improving your relationships. Staying focused can help you reach your weight loss goals. Focus is the key ingredient to reaching any goal. If staying focused on your weight loss goals is a challenge for you, try these few steps to keep you on target.

Say “No” sometimes and avoid procrastination: Steve Jobs said it well, “Focusing is about saying No.” Managing your time goes hand in hand with meeting your target and following your todo list. Try to complete your plan and follow through. Say “no” to anything that gets in the way of your goals and action plans. Procrastination is a thief of time and delays your progress towards your goals. Procrastination derails your focus. Avoid delaying any of your activities and actions that could get you closer to your goals. Sometimes we agree to do other things for other people, rather than focusing on what we really need to be doing. Distractions are enemies to focus. Don’t get distracted from other peoples behaviours, requests and surroundings. Think of yourself as a mentally strong and determined person who controls their thoughts, actions and choices. Focus is what keeps us on track towards our goals. If you think of an archer as they aim towards a target, it is essential that the archer have focus in order to hit the bullseye. Likewise, when you want to create something in your life, for yourself, you need focus in order to achieve the goal or hit that target. Also, remember that there is no quick fix to achieving your goals. It requires your motivation, effort and time. However, your goals are far more attainable when you stay focused on them.

Success

Live in Balance | The Fall Harvest Edition

Happiness

Success

Happiness

Mindfulness and

for anxiety and stress reduction

Massage

+ Writing | Ellen Brakel of Soaring Heart Wellness

Receiving a great massage can be a very relaxing experience, but combine that with mindfulness and the effects can be a deeper level of healing with longer lasting effects. What is mindfulness? Mindfulness is a mental state of focused awareness on the present moment. An experienced mindfulness practitioner can guide you during the massage using mindfulness techniques to calmly acknowledge and accept your thoughts, feelings and sensations in that moment. Most of the stress and tension in our society comes from always having to be “ON”, thinking we have to think and do more. When given permission to rest into your body and mind, allowing it to “BE”, you can experience a greater sense of stillness and relaxation. This state will help your body to rest and repair, and after the hour, allow your nervous system to reboot to help you function more efficiently

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as well as boost your immune system. Clients have reported a deep feeling of relaxation and peace and say they are able to handle life much better, after a massage and mindfulness session. If a client is going through a more difficult or painful situation there are some excellent methods to help transform anxiety or pain. These methods help tap into underlying causes of suffering or pain, gently and naturally by acknowledging and gaining insight into our beliefs about the situation/pain and allowing greater compassion for ourselves, and /or others to heal. Through this compassion and a willingness to transform the pain/situation into something more beneficial for us we can find more harmony between our body, mind and emotions. Massage and Mindfulness methods can help us feel more empowered in our life and give us the tools for greater well-being and joy.

Home Life

Relationships

Falling into Fall + Writing | Sonya Stell

Fall in a jar: Create a pretty fall scene with a terrarium, bell jar or glass cake cover. Here, a bell jar on top of a shallow terra-cotta bulb dish spotlights mini pumpkins and a sprig of oak leaves on a bed of moss.

Crafty gourds: Trade the usual fresh gourds for jewel-tone painted dried ones. Start with dried gourds in varying sizes. For crisp lines, apply painter’s tape around the middle of a gourd. Paint half of the gourd with latex wall paint and remove tape when dry. For a drippy effect, pour 1⁄4 cup paint into a resealable plastic storage bag. Snip a corner to drizzle paint around the middle of a gourd (like piping frosting). Using a foam brush, carefully extend paint up from the drips, adding additional paint as necessary, to reach Monogrammed pumpkins: Create a one end of the gourd. Pile painted gourds on a welcoming fall scene with personalized mantel or shelf or in decorative bowls. pumpkins. Etch your monogram into small, medium and large pumpkins, using different fonts and styles. (You can get a similar look with paint if you’d prefer not to etch.) Orange and white centrepiece: White pumpkins encircled by bittersweet vine and set along an orange table runner create a striking table arrangement.

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Home Life

Relationships

Is your

nest egg safe? Live in Balance | The Fall Harvest Edition

+ Writing | Corey Ferrier of Investors Group

Home Life

Relationships

any people worry about the risks their investments face. They ask themselves if they are invested well, with the right people, into the right investments and if they will lose money or have enough for retirement. However there is one threat to everyone’s investment portfolio that is often overlooked. What if you have to cash in your investment for something other than retirement? Unfortunately this happens often as a result of illness or injury.

Protecting Against the Small Stuff

The first step in protecting your retirement nest egg is to establish an emergency fund. This can come in handy for many unexpected costs, but in the event of a minor illness or injury it can be used to cover prescription costs, time off work, and treatments not covered by OHIP or your benefits package. An emergency fund prevents the need to access your savings or go into debt in the event that you get sick or have a minor injury. Generally 3 months of expenses is recommended to have saved but this of course varies based on individual needs.

The Effect of a Major Illness or Injury

An emergency fund will rarely be large enough to cover the cost of major injuries or illnesses. These can have a much more devastating impact on your financial position. An illness like cancer for example is often treatable, but can require a long and expensive fight. Costs can include treatment or prescriptions that aren’t covered by OHIP or employee benefits, time off work or reduced hours, in addition to lost wages of a spouse or family member who is taking time off work to help. They cannot get paid sick leave when they are not the one that is sick. Other events like a heart attack may force you to change careers or businesses. Injuries are also a significant factor that can disrupt a retirement plan. Your income supports your lifestyle and your savings, if it ceases what happens? Some injuries like a broken arm can be mended in a couple months and the cost is generally fairly minor. However major injuries like those to the back, neck or head have the potential to force a career change or even take you out of the workforce indefinitely. With a working life spanning decades it becomes likely that something major will disrupt your plan at some point, so we need to create a plan to protect it.

Protecting Against the Risks to Your Retirement Plan

With an understanding of the risk your retirement plan faces the next step is to learn what can be done to protect against the financial burdens and stress related to these events. If either a major illness or injury was to happen to you or to your spouse it will be hard enough to work through without having to worry about money. Before looking at anything else it’s important to understand what you already have. Your group coverage through work may cover prescriptions, medical supplies, or even time off work as part of disability coverage. Ensure you have an understanding of the amount of coverage you have with your group coverage, your individually owned coverage as well as the benefit periods related to possible disabilities. Your financial planner can help with understanding the fine print if needed. If you know what coverage you have in place it’s time to discuss the estimated cost of a major illness or injury with your financial planner and see if you have enough and the right coverage’s in place. If you do not have sufficient coverage there are some options available. You would have the option of purchasing an individual benefits package, critical illness insurance which pays out a lump sum tax free in the event of a major illness, or individual disability coverage which gives you a weekly income while you recover. During your next or annual meeting with your financial planner I recommend that instead of focusing solely on your investment returns portfolio projection, make sure you talk about risks. Assess the risks that may force you to cash in your investments, and discuss strategies to mitigate those risks. Don’t just build your retirement nest egg, protect it.

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Home Life

Relationships

AUTUMN ART PROJECT What youâ&#x20AC;&#x2122;ll need Drawing paper

beautiful leaves!

+ Writing | Cathy Mount of 4Cats Arts Studio Caledon

This image can be done with different colours to indicate different seasons too! It looks beautiful!

Four warm paint colours (red, yellow, earth tones) Fall leaves (for reference) Pencil Ruler Paint brushes Gold paint pen Fun and creativity

Live in Balance | The Fall Harvest Edition

STEP 1: Draw the outline of several different shaped leaves all over your paper.

STEP 2: Draw four diagonal lines with pencil and ruler: two lines from left to right and two lines from top to bottom. Make sure these lines pass through the leaves. Do not press too hard with the pencil, otherwise theyâ&#x20AC;&#x2122;ll come through the paint!

STEP 3: Choose four warm colours. Two colours for the background shapes and two colours for the leaves. Paint the shapes one colour at a time. When the image is dry you can trace the outline of the leaves and segment lines with a gold marker.

Beauty

Self Care

Live in Balance | The Fall Harvest Edition

Beauty

Self Care

Peels... not just for the face + Writing | Carla Furfaro of Calm Waters Day Spa & Laser Clinic

We spend so much time and energy on anti-aging procedures, protecting, and beautifying the skin on our face, and donâ&#x20AC;&#x2122;t get me wrong that is great, but we often neglect the skin on our bodies. This can result in the skin on our dĂŠcolletĂŠ, arms and hands looking years older than our face. There are many non-invasive treatments available to help you achieve supple, toned, firm skin and improve acne, bumps, dull and slack skin as well as hyper pigmentation. Body peels are very similar to facial peels as they work deeper than the surface to reduce fine lines and coarseness, diminish age spots and uneven colour (hyper pigmentation). This will help to maintain, a healthier, radiant and more youthful looking skin. Peels allow for deeper stimulation and the breaking down of dead cells, then increasing cell turnover to rebuild and nourish the healthy tissue. Treatments will vary and be customized to address almost any skin problem or type.

Live in Balance | The Fall Harvest Edition

There are many different acids and enzymes in varying degrees of strengths, as well as treatment techniques to customize treatment protocol for specific individual concerns. For deeper more aggressive treatments the peels can be combined with either microdermabrasion or laser treatment. To begin it is best to have a consultation to determine your skin type and discuss your concerns so the best possible treatment can be achieved for, all over improved tone, texture and radiance. We would be happy to provide a consultation to address your concerns and provide a treatment plan to help you reach your goal of glowing younger looking skin.

Beauty

Self Care

Live in Balance | The Fall Harvest Edition

Smile!

+ Writing | David Kostynyk DD, Bsc. of The Kostynyk Denture Centre

f you wear partial or complete dentures, it is especially important to take good care of your gums and any natural teeth, and to keep your dentures clean and properly fitted. When gums, dentures and remaining teeth are not cleaned properly, you are likely to experience a build-up of plaque, a type of bacteria that collects at the gum line and can harden on teeth into deposits called calculus. Too much plaque can lead to bad breath, cavities, gum disease and further tooth loss. In recent studies, gum disease has been linked to other serious health conditions such as heart disease and stroke, diabetes and respiratory illnesses such as pneumonia. If you have dentures, or are about to get them, here’s what you need to know to keep your mouth healthy and your smile bright... When properly fitted and cared for, dentures will enhance your appearance and can be worn with confidence as you enjoy your favourite activities. A simple, daily routine of oral care and regular visits to your denturist are all that is needed to keep you on track. It is important, however, to remember that dentures do not last forever. Even with proper cleaning and care, the average life span of dentures is only about five to seven years. The teeth and base of the dentures will eventually stain, and over time, natural changes will occur to the structure of your face and mouth that will require an adjustment to your dentures. Having your dentures professionally polished can help make dentures look like new. This cleaning step takes only a few extra minutes at your denturist’s office, but can help restore the glossy finish of your dentures and eliminate tough stains. Polishing is usually needed once a year.

Generally, an annual check-up with your denturist is recommended. If you are experiencing sore gums, pain, difficulty chewing, bad breath, or if your dentures feel loose, don’t wait – book an appointment right away. Although your personal oral health care program will vary according to a number of factors, and should be developed together by you and your oral health care professional, there are some general guidelines you can follow between office visits to control plaque build-up and extend the life of your dentures: Rinse and brush dentures and natural teeth after every meal. Brush dentures inside and out using warm water. To brush natural teeth properly, place your brush at a 45 degree angle to the junction between the tooth and gum, applying gentle pressure as you move the brush away from the gums. Gently brush your gums, tongue and the roof of your mouth with a moistened, soft bristle brush to stimulate circulation. Use a denture brush to gently brush your dentures. Denture brushes are stiffer, but have soft bristles that are angled specifically for use with dentures. Be sure to brush all surfaces, and pay extra attention to the spaces between “teeth” and the areas that come in contact with your gums. Your dentures should be removed every night and soaked in plain water to keep them moist. Dental hygienists and denturists are important members of the oral health care team. Your dental hygienist provides professional treatment and advice to help prevent gum disease and dental cavities, as well as to support and promote total wellness.

Beauty

Self Care

Cut. Colour. Heat.

repeat. + Writing | Sonya Stell

Have you cut, coloured and fried your hair over and over again? Let’s face it. It’s a never ending cycle, we stop cutting our hair because we want it to be long and luscious, we colour our hair because we can’t stand the sight of roots, we damage our hair and then we have to use a blow-dryer and straightener to tame the puffy, straw-like mess we’ve created. Hair can be damaged quite easily, but it takes a little longer to repair it. The good news is that you can start using techniques and forming new habits that will make your hair look better right away as you restore its health over time. Learn how to immediately rescue damaged hair, use products that will improve your hair’s health, and practice habits that will keep your hair healthy in the long term. Get a trim. Be careful about this. Hair stylists are the cause of most hair damage. You must have your hair cut or trimmed with very very

Live in Balance | The Fall Harvest Edition

sharp scissors. If your hair has a straw-like texture with split ends, the first thing you can do to restore its health is go to the salon and get a trim. Cutting your hair will immediately make it look fresher and restore its body. Stop using heat. Now that your hair is freshly cut, plan to treat it very gently until its health is restored. That means no heat in the form of blow dryers, curling irons, or straightening irons. Stop dying or otherwise processing your hair. The process of bleaching the colour from your hair and then adding chemicals to dye it another colour is extremely damaging. Bleaching or dying hair that’s already in bad shape can actually lead to hair breakage, hair loss and bald patches. Use sulfate-free shampoo and conditioner. Shampoo and conditioner made with natural oils and herbs will help repair your hair. Shop in a health food store for natural products made with ingredients that restore moisture to dry, damaged hair. Use natural styling products. Most hair sprays, gels, mousses and other styling products available at drugstores contain chemicals that damage your hair in the long term. Avoid these and instead shop at health food stores for styling products made with ingredients that are good for your hair. Treat your hair with oil. You can use olive oil and other natural oils to add moisture back to your hair. Simply massage the oil into your hair, let it sit for about fifteen minutes, then rinse it out with lukewarm water.

Fitness

Live in Balance | The Fall Harvest Edition

Recreation

hiking or

Fitness

Recreation

apple picking? + Writing | Stephen Bunyan RMT & Owner of Bodhi Wellness

Live in Balance | The Fall Harvest Edition

Fitness

Recreation

Don’t forget your carbs before you go! A

s the fall season approaches our minds think of fun family activities like hiking or apple picking. So when the first warm fall weekend comes along we dress for the weather, grab the camera, throw on those hiking shoes to head out. However, many forget to fuel the body up with healthy carbs before heading out. Carbs? You ask. I thought everyone says we should be cutting carbs? All the energy our body needs to function comes from the foods we eat and the fluids we drink. The three classes of nutrients that we ingest are fat, protein and carbohydrates. Of these three carbohydrates is the most important fuel. The brain primarily uses carbs as its energy source to function and our muscles use carbs to fuel contractions, resulting in movement. There are two types of carbohydrates. Simple and complex. Simple sugars are absorbed and converted to energy very quickly by the body and provides a rapid source of energy for the body. Complex carbohydrates take longer to be digested by the body and therefore provide energy at a slower rate than simple sugars and are a great choice to use when planning an all day trip. Examples of “simple carbohydrates” are fruit, table sugar and honey. Examples of “complex carbohydrates” are beans, lentils and starchy vegetables. Once carbohydrates have been ingested in a meal they are broken

down into smaller sugars (glucose) and used for energy. Any that is not used right away for energy is stored as glycogen (stored energy) in muscle tissues and the liver. Once the glycogen stores are filled up the rest is stored as fat. That is why it is important not to intake more carbohydrates than is needed. If you fail to intake enough carbohydrates for your activity before you head out, the body will utilize protein instead to provide energy. Protein has other important roles in the body and relying on it as a fuel source is not healthy. It is also important to refuel yourself during your days activity. Amped Nutrition in Bolton is a excellent source to purchase healthy snacks for your day trips! Good circulation of blood to muscle tissue is also very important to ensure the fast and steady delivery of fuel to your muscles. Tight muscles “squeeze” blood vessels and this restricts the blood flow into and throughout the muscle tissue. To prevent this from happening it is important to stretch daily and receive regular massage therapy which will help to keep the muscle tissue relaxed allowing for healthy circulation of blood to and within the muscle tissue. So this fall before your head out to hike or pick apples make sure you include healthy complex carbs as part of your plans before and during your outing!

Live in Balance | The Fall Harvest Edition

Pet Health

Wellness

Get rid of that

kitty odour

+ Writing | Sonya Stell

Heeeeere kitty-kitty. You know that clay cat litter we’ve poured in your box for what seems like forever and a day? We’re finally giving it the heave-ho once and for all. Oh, sure you know why. All those chemicals. All that tracking throughout the house. All those airborne particulates. You want another reason? Let’s just put it this way – your cat box filler has a carbon footprint the size of Antarctica! It’s time for us to walk the feline walk, so here are a few of the more sustainable ideas: Encourage your kitty to use mother nature’s garden, though this suggestion is not going to work for all of the indoor cats, it is admittedly far more eco-friendly and cost-effective

Live in Balance | The Fall Harvest Edition

+ Photograph | Sonya Stell

for them to relieve themselves outdoors. As insane as this idea might sound, train your cat to use your bathroom facilities! Many people have successfully converted their felines over to a full-time flushable elimination plan, using helpful products designed to assist in the training stage and a lot of patience. If sharing your bathroom isn’t your style, fill the kitty’s litter box with recycled materials such as sand, shredded newspapers or natural wood fibre. However, if you’d rather just go to the pet store look for eco-litter box alternatives such as natural crystal or wheat litters that are far better for our environment and safer for you and your kitty.

Pet Health

Wellness

Live in Balance | The Fall Harvest Edition

healthy

Green

Have A

Clean Living

+ Writing | Sonya Stell

Live in Balance | The Fall Harvest Edition

Home

Green

Clean Living

healthy home is designed, built, and maintained to support our health. Most people spend at least half of every day inside their homes. A healthy, safe, affordable, and accessible home supports their basic needs and protects them from illness and injury. Historically, a home’s main purpose has been to provide people with such basics as walls to keep out animals and a roof to keep out rain. As health knowledge increased, people added openings to let in fresh air and to let out smoke and fumes. By the 1800s, health officials had learned that to help prevent disease, a home had to have safe water and ways to treat waste. Over time, we’ve learned that our homes can sometimes make us sick. To most, unhealthy housing conditions may seem like cosmetic problems. But health hazards can lurk where you least expect them: peeling paint can contain lead, too much moisture can result in mold, clutter can shelter insects and rodents, secondhand smoke and pesticides can lead to serious illnesses, and some invisible hazards, such as carbon monoxide and radon, can be deadly.

For your living spaces...

Install smoke alarms on every floor and near all rooms family members sleep in. Test smoke alarms monthly; change alkaline batteries annually. Install carbon monoxide alarms near bedrooms. Do not smoke or allow anyone else to smoke in the home. Test your home for lead paint. Fix peeling or chipping paint using lead-safe work practices. Use safe work practices when painting, remodeling, and renovating to prevent spreading lead dust. Keep floors clear of electrical cords and clutter such as shoes, clothing, and children’s toys, as they provide places for rodents and insects to nest and they can be a trip hazard.

In your attic...

Check for water leaks from the roof. Ensure proper ventilation in the attic to prevent moisture that promotes mold growth. Seal gaps around roofing and attic openings to keep rodents and insects out of the house. Clean up clutter to deny rodents and insects any places to nest. Older insulation may contain asbestos. If insulation must be removed or disturbed, hire an expert.

Downstairs in the basement...

Set the water heater at 120° F to prevent burns. Change the furnace/ AC filter regularly. Have gas appliances and furnaces checked yearly by a professional to make sure they do not release CO. Vent the clothes dryer to the outside. Test for radon (if a high level is detected, hire a specialist to eliminate the hazard). Lock up products used for cleaning, car maintenance, gardening, and pest control.

In the great outdoors...

Keep pests away by fixing exterior holes, cracks, and leaks, eliminating standing water and food sources, and keeping trash covered with a lid. Maintain gutters, downspouts, and roof to prevent moisture from entering the home. Use safe work practices when painting, remodeling, or renovating a home built before 1978. If you have a septic tank or private well, properly maintain it to prevent illness. If you have a swimming pool, use self-closing and self-latching gates and four-sided fencing to prevent small children from unintended access.

Live in Balance | The Fall Harvest Edition

Recycle. Reuse. Reduce.

Green

Clean Living

do your part

+ Writing | Sonya Stell

1. Shower Water While you are waiting for the shower to warm up, gallons and gallons of water flush down the drain. Instead of wasting that water, put a bucket in the shower to catch it and then put it to use elsewhere. You can use it to water houseplants or your garden, wash dishes, or for hand washing clothes. You can do the same thing in your sink with an empty milk jug. This is a great way to save money (and resources) by conserving water! 2. Toilet Paper / Paper Towel Rolls We have wires all over our house – behind the TV, behind the computer desk, and hanging down from various electronics. Not only does it look chaotic, it is dangerous for your dogs and children. To organize things a bit, stuff the wires into toilet paper or paper towel rolls to keep them tidy. 3. Butter / Yogurt / Sour Cream Containers Instead of buying storage containers for leftovers, wash out used food containers (such as those for butter, yogurt, or sour cream) and use them instead. The smaller containers are the perfect size for storing individually portioned leftovers, ready to grab for lunch the next day. This is a reuse that can save you money and calories! It’s another step to help you lose weight on a budget. 4. Plastic Bags As you may or may not know, plastic bags are in most cases not recyclable. Many pet owners reuse plastic bags to pick up and dispose of pet waste. If you do not have a pet, donate those plastic bags to dog parks. They never seem to have enough! 5. Wine Corks Perhaps make a wine cork board to hang on the wall and stick notes and pictures on. Make it entirely from wine corks that you have saved. 50

Live in Balance | The Fall Harvest Edition

6. Dryer Sheets An easy and inexpensive way to freshen up a room or drawer is used dryer sheets. Instead of buying a plug-in or a scented candle that has to be replaced often and costs money, lay used dryer sheets in the room or drawer that needs freshening, and replace them each time you do a load of laundry. You can do this in the room where you keep a pet, and it will really help with the smell. 7. Tissue Boxes Do you ever need a trash receptacle in your car? Or how about a place to neatly store those plastic bags that you use to clean up after your dog? An empty tissue box fits the bill. 8. Blankets / Towels / Clothes If your dogs are really spoiled and like to sleep on soft, cozy beds, whenever you have some sort of soft material that is too old to use anymore, give it to your dogs. Again, if you do not have a pet, consider giving your old blankets and towels to a pet shelter, where they are always appreciated. 9. Oven Heat On a chilly night, keep your oven cracked open as it cools down after you are done making dinner to heat up the kitchen. Otherwise, that heat that has already been generated will go to waste. Every little bit will help to reduce your utility bill and make your home more energy efficient. 10. Coffee Grinds Did you know that the main ingredient in commercial cellulite creams is caffeine? Instead of buying expensive lotions, reuse your coffee grinds! Rub the used grinds on the affected area, and the caffeine will help increase circulation which helps tighten and smooth the skin. The grinds also act as an exfoliant.

Live in Balance | The Fall Harvest Edition