Personal Injury Insurance Disputes Medical Malpractice Motor Vehicle Collisions Slip & Falls Disability Claims Call us today for a free consultation. No fee unless you win.
Trenton 613.392.9207 Belleville 613.771.0600 Toll Free 1.888.BONN LAW
www.bonnlaw.ca
OTLA OTLA
Ontario Trial Lawyers Association
Serving the Quinte Area since 1972. Ammar Hussein, Ruth Roberts, Kris Bonn, George Bonn, Chris Fleury, Joelle Briggs-Sears
FALL is here. Protect your eyes with sunglasses and update your eyewear this season! Whether it’s for fun, dress or casual we have something for everyone. Update your everyday look today!
• Full UV Protection • Prescription and non-prescription sunglasses
150 Sidney Street, Belleville, Ontario 613-968-8846 inovaopticians.com
$99 NIGHT PASS SKI 4 NIGHTS/WEEK
*EARLY BIRD PRICING UNTIL OCTOBER 31ST, 2016
| BATAWASKIHILL.COM | 613.398.6568
Dr. Brett Cerqua Dr. Doug Smith
208 Bridge St. East 613-966-2777
w w w. e a s t hi l l d e n ta l . c a
publisher’s message
Publisher l Editor Lifestyle Editor Fitness Editor Copy Editor Designer Digital/Social Media Advertising
Lori Mitchell Dyan Perr y Jacquie Blanchet te Sharon Harrison Nicole Lucas Social Graces Marketing Susan DeWolfe
Contributing Photographer Bob
House
Contributors Dr. David Suzuki
The first week of September is bittersweet. It’s the end of summer freedom, yet the very moment of new beginnings. Goodbye to going with the flow, and hello to back to school routine and work schedules. I’ve written about transition before, but this summer felt harder. Perhaps it’s because I have a clear snapshot in my mind of the boys leaving school in June. Now they look more like emerging teens just a few months later. I find myself admiring our adult-like conversations each and every day, but I can’t help but to wish for it to slow down. Just for a while.
Dr. Andrea Sorichetti
Mark Hill Ed Dowling
Natasha Turner, ND
Monica Hemstock
Michelle Durkin, ND
Tamara Segal
Carolyn Cof fin
Sharon Harrison
Kris Bonn
Dianne Dowling
Alexandria Barker
Advertising Susan DeWolfe Advertising Representative susan.dewolfe@gmail.com
I’ve realized the need to appreciate and embrace that my guys are growing up – fast. Change is good. It’s always been my mantra, ask anyone who is close to me. It isn’t always easy. Building up maturity to handle change with grace is a fine art. No one else can do it for us. This is an inside job. We cannot outsource growing. Or making hard decisions. Or having peace of mind. I imagine in this month of change, I am not the only one holding this tension; balancing one’s self precariously between moods of assured and joyful, and melancholy and sad. We should be easy on each other in the midst of this new season – one might not know just what lies beneath the surface of that smile. In this issue, we focus on mindfulness for this very reason. Our brain is a remarkable thing. It is our internal hard drive. We feel, move, think, behave, calculate, perform and ultimately live our lives via its complex network. On the following pages, our contributors provide expert opinions on the brain, how to keep it healthy, protect it from damage and expand our ability for mindfulness and reflection. Enjoy,
6
healthy living now is published quarterly by
www.healthylivingnow.ca issuu.com/hfnow All rights reserved. No reproduction in any form is permitted without written permission of the Publisher. Material contained in this publication is intended to be of informational and educational interest. If you have a medical condition, seek the advice, supervision and assistance of a qualified health care professional. Views and information expressed in editorials, articles and advertising are solely those of the individuals and professionals providing them, and do not necessarily reflect the opinions of the Publisher or affiliates, and as such, the Publisher will not assume the responsibility for loss or damage arising, directly or indirectly, from the content provided.
expert contributors Dr. David Suzuki, Co-Founder of the David Suzuki Foundation, is an award-winning scientist, environmentalist and broadcaster. He is renowned for his radio and television programs that explain the complexities of the natural sciences in a compelling and easily understood way. Dr. Suzuki is also recognized as a world leader in sustainable ecology. He is now Professor Emeritus at UBC.
Dr. Andrea Sorichetti is a health care practitioner at Belleville Integrative Health Centre. She utilizes an evidence-based treatment approach to treating soft tissue and joint injuries. She is certified in medical acupuncture, dry needling and Active Release Technique®. She specializes in concussion management through Complete Concussion Management™.
Natasha Turner, ND was recently recognized by the Ontario Association of Naturopathic Doctors as being a leader in her field. Dr. Turner is also the first Canadian naturopathic doctor to be featured on The Dr. Oz Show. Dr. Turner’s first book, The Hormone Diet, became a #1 bestseller within one week of its release, and her work has been endorsed by the New York Times.
Michelle Durkin, ND founded the Quinte Naturopathic Centre in Belleville in 2004. She is a Naturopathic Doctor, professional Bowenwork practitioner, and is qualified to administer intravenous vitamin and mineral therapy. Dr. Durkin also taught for 10 years at Loyalist College in the Biotechnology and Food program, educating others about nutritional and herbal supplements. Dr. Durkin is committed to providing excellent individualized health care in a warm and professional environment.
Ed Dowling graduated from the University of Guelph with an Honours Bachelor of Science Degree in Human Kinetics, and a Masters degree in Physical Therapy. he has been employed full time at Belleville General Hospital focusing on orthopaedics and intensive care rotations. Ed’s expertise in orthopaedics coupled with his familiarity from BGH with acute post- op orthopaedic patients is what brought him to the team at Quinte Orthopaedics in Belleville.
Carolyn Coffin worked as a physiotherapist, spending 10 years rehabilitating injured patients, before deciding to hang up her ice pack to design her own fulfilling career around the core belief: An ounce of prevention is worth a pound of cure. Now a health coach and educator, author, blogger, television personality, and keynote speaker, Carolyn empowers people to make intuitive daily choices leading to liberation around their health.
Kris Bonn focuses on helping people who have suffered serious personal injuries, car crash victims and long-term disability claims. Kris has successfully argued cases before juries, judges and the Court of Appeal in Toronto. Kris is a Director at the OTLA and the Brain Injury Association, Quinte District. Kris enjoys an early morning run or cycle, and is a big supporter of a healthy lifestyle.
Jacquie Blanchette is the owner, personal trainer and fitness and lifestyle coach at Bodyshop Training Company in Rossmore. She has a BA in Sociology, a diploma in Fitness & Health Promotion, and is currently certified in personal training, indoor cycling, fitness kickboxing and kettlebell foundations. Outside the gym, she can be found running, hiking or biking the local trails and wine routes.
Mark Hill, a Registered Psychotherapist at Matters of Hope Counselling, has been working with children, youth and their families for the past 16 years, using a strength-based model of counselling. Mark works with individuals who struggle with day-to-day challenges, and need some extra caring support. Mark has facilitated various therapeutic and psychoeducational groups.
7
wellness
BRAINY FACTS: • The human brain consists of about 60% fat making it the fattiest organ in the body. • A human brain contains about 100 billion nerve cells, give or take. • The brain does not feel any pain because it has no pain receptors. • Cerebrum is Latin for brain. • The human brain stops growing at age 18. • Permanent brain damage will occur if the brain goes without oxygen for 5-10 minutes. • The human brain is about 78% water (an apple is 80% water). • There are 100,000 miles of blood vessels in the human brain. • The brain is the body’s most complex organ. 8
wellness
Exploring the Cerebrum Are you right-brained, or left? Written by Sharon Harrison
An adult human brain weighs about 1,300 to 1,400 grams, or about three pounds, and is similar in size to a dolphin’s brain. The largest brains in the animal kingdom do not belong to the elephant at 4,783 grams or the polar bear at 498 grams: the prize goes to the sperm whale at 7,800 grams, or 17 pounds. But does size really matter? The hippopotamus may think so. With the body mass of a fully grown adult male hippo averaging three-and-a-half tonnes, its brain weighs in at a meagre 582 grams. The human brain, made up of three main parts, contains the forebrain, the midbrain and the hindbrain. The forebrain contains the thalamus, hypothalamus and the cerebrum, and it is the cerebrum that consists of two separate and almost equal halves: the left cerebral hemisphere and the right cerebral hemisphere, or more simply put: the left brain and the right brain. The cerebrum is the largest part of the brain, and the heaviest too, accounting for about 85 percent of the total weight of the brain. The two halves, separated by a defined groove, are identical but each half has a specific function. As strange as it may seem, the left brain works on controlling muscles on the right side of the body, and the right brain controls the left side. Do we really have two brains? While the two hemispheres work together communicating with each other, they also work independently processing information, with each providing a different set of behaviours and functions. It is thought most people are left-brain dominant because most people (90 percent of the population) are right-handed. Of course, this is just a generalization as many people do consider themselves to be right-brained, and some even believe they could be both left- and right-brained. It is by no means an exact science. How exactly does each side of the brain work? Let us start with the
right-brain, or the analog brain, as it is sometimes known. Here we can find our creativity and imagination and it is where our artistic abilities and senses reside. Our intuition and our emotions come from this part of the brain, and it is where we are able to visualize. A right-brainer may need a visual element to be able to follow instructions and often cannot work with written instructions alone. Right-brainers are good with interpreting three dimensional forms and perception and make good architects—it may explain why there are more left-handed architects than right. People belonging to the right-brain group are also good at repairing things or taking things apart, often without the need for written instructions. The same principle applies when you meet someone. Are you good at remembering a face but cannot recall a name? Rightbrainers may have a photographic memory but only when it comes to places or images. Right-brain thinkers may have difficulty with reading, writing and spelling. Are you a daydreamer? Can’t get that tune out of your head? Your rightbrain may be to blame. As multidimensional thinkers, if right-brained people receive a large amount of information, they often cannot process it, so they work best when information comes in small, logical parcels. They may also struggle with measurements, such as being able to gauge size or weight. Rightbrain thinkers are thoughtful people, intuitive and subjective, and tend to be creative types such as artists, musicians and athletes. It is the right side of the brain that controls the left hand, so for the 10 percent of the population who are left-handed, you may find you are right-brain dominant. Left-handers are especially good at certain sports, such as tennis, swimming and baseball. Notable lefties include Oprah Winfrey, Winston Churchill, Albert Einstein and Bill Gates. Singer
songwriters include Lady Gaga, Sir Paul McCartney MBE, Celine Dion, Justin Bieber and David Bowie, and actors include Angelina Jolie, Robert Redford, Julie Roberts and Nicole Kidman. Interestingly, there have been many left-handed US presidents, including Barack Obama, Bill Clinton, George H.W. Bush and Ronald Reagan. The left side of the brain, sometimes called the digital brain, provides us with our thinking capabilities, and it is where we analyze and compute: it is the analytical and logical side of the brain. Left-brainers think in words, numbers and formulas. If you are an engaging orator or a mathematical genius, it is likely because of your left-brain which controls speech and language, and science and math. Remember, the left-brain controls the right hand which for the majority of the population is their dominant hand. Do you enjoy reading? Are your writing and spelling skills above par? Do you consider yourself to be a reasonable, rational and an objective person? Left-brain thinkers are generally more organized and systematic than their right-brained counterparts with a bias for detailed information. Left hemisphere professions may include engineering, accountancy and the sciences. Along with his two colleagues, it was Roger W. Sperry who came up with the right-brain/left-brain theory while studying the effects of epilepsy—in 1981 he was awarded the Nobel Prize in Physiology or Medicine. Many researchers and neuroscientists are in agreement that the idea people are either completely leftbrained or right-brained is a myth. And while many experts in the field do recognize that certain types of tasks are associated with a certain area of the brain, the general consensus is the two hemispheres work collaboratively, communicating efficiently and equally while performing a wide variety of tasks.
9
the Frock Shop ltd Fashion Boutique All Your Looks - Just One Place! Fabulous Fashions for LESS
j Special Occasion Dresses & Bridal j Casual & Cruise Wear j Jewellery & Accessories Visit our shared location 6835 Highway 62 N. Sommerville Centre, Belleville 613-779-1200
Hours Monday - Saturday 10-5, Sunday closed
613.967.1817 sommerville Centre 6835 hwy 62 N 10
4everexpressions.ca
wellness
Change Your Mind, Change Your Life Written by Alexandria Barker
Are you completely happy with your life, or could it use some tweaking? Did you know you can change it dramatically just by changing your thoughts? You can be happy and successful in every life area once you know how to apply the Law of Attraction. The Law of Attraction states ‘like attracts like’. It’s a law of physics, like gravity, and has just as strong a hold on you whether you’re aware of it and understand it, or not. Everything is energy. We live in a vibrational world that responds to our thoughts. We attract what we think about the most, and the stronger our feelings about it, the quicker it comes.
bringing them to you. This is how we create our lives. As challenging as it is to take responsibility for your life (it’s so much more satisfying to blame others for your misfortunes), at the end of the day would you rather assign responsibility to luck or a person you have no control of? Not very empowering. What if you make your own luck through your thoughts? What if feeling good attracts good things? And fearing something bad will happen actually draws it to you? The key is to put as positive a spin on your life as possible. Thinking happy thoughts feels good and draws good things to you. The opposite is
also true. Therefore, it’s in your best interest to feel good as consistently as possible. Insist on it! Swap any unpleasant thoughts for better feeling ones, consistently choosing thoughts that feel better than the last as you climb the vibrational ladder to happiness. Today’s thoughts are pre-paving your future, and soon you’ll be living the results of the happy thoughts you’re thinking now. So watch your thoughts, and choose the good ones! Alexandria Barker is a life coach and certified Infinite Possibilities trainer. Live the joyous life you deserve! You can reach Alexandra at www.AlexandriaBarker.com.
By deliberately choosing thoughts, you can create the life you really want, regardless what you’re living now. The present is merely your jumping-off point. From here, you can go anywhere; healing your body, relationships, finances and more. Your thoughts are like powerful magnets attracting your experiences to you. They’re so powerful you only have to hold a thought 16 seconds before it begins attracting similar thoughts. Let’s look at how this can work for or against you. Think of a typical bad day. You wake up on the wrong side of the bed, get caught up in a downward spiral, and its one bad thing after another all day long. Stack that up against a day when you wake with a smile on your lips and love in your heart, and things just get better and better. Want more of this kind of day? The choice is yours! In both scenarios, as you’re observing your life, your thoughts are vibrating out into the world connecting with matching things, people and events, and 11
wellness
Seven Tips to Boost Your Memory and Improve Brain Health Written by Natasha Turner, ND
Top up your fats: Sixty to 70 percent of our brain is made of fat. Over consumption of animal fats or unhealthy fats such as those found in potato chips, fries, muffins and pastries are harmful to the brain and inhibit cellular communication. Fish oils are useful for treating depression, memory loss and anxiety. Increase your intake of good fats by taking fish oil supplements (2,000 mg – 3,000 mg twice daily, with food). Do you often find yourself forgetting things? Losing concentration? Battling mental fatigue? While a brief memory lapse doesn’t automatically pave the way to Alzheimer’s, there are many things you can do today to keep your brain healthy through the years. According to the Alzheimer’s Association, every 66 seconds someone will develop Alzheimer’s disease in the US. Over five million people in the United States are already living with the disease and this number is expected to triple by 2050. Your brain is like a muscle and the more you use it, the stronger it gets and the more fit it will remain. Many people believe that memory loss, or decreased cognitive function, is a normal part of aging. The truth is there are many factors affecting brain health which, if properly managed, may help keep our thoughts clear and our recall strong. Try these brainboosting tips to help you maximize your concentration and preserve your memory for a long time.
12
Boosting your B’s: Vitamin B12 and essential fatty acids (EFAs) are important for the neuron’s myelin sheath, so ensure you get enough of each of these. EFAs are found in deep-sea cold-water fish (cod, mackerel, salmon and tuna), hemp oil, flaxseed oil and borage oil. Eat fish three times per week and consider adding a tablespoon of one of the oils to your salad dressings or smoothies. Vitamin B12 should be taken in a form that can be absorbed under the tongue – next to injection, that’s the way it’s most easily used by the body. A diet high in green leafy vegetables, fruits, nuts, seeds and other sources of B vitamins and folic acid is an effective way to lower homocysteine levels, which has been linked to heart disease, osteoporosis and Alzheimer’s disease.
Trippin’ over tryptophan: Memory and mood are dependent on chemical messengers such as serotonin – your “happy hormone”, which also affects your sleep and appetite. Your body makes serotonin from protein, particularly from an
amino acid called tryptophan. Turkey is very high in tryptophan, which is why everyone gets dopey after Thanksgiving dinner. If you are suffering from low mood, anxiety or depression contributing to your poor concentration, you can try supplementing tryptophan through 5-Hydroxytryptophan (5-HTP). With this product, I have found you get what you pay for, and suggest you opt for a more expensive brand. Take it with food because it may cause nausea on an empty stomach.
Ditch the stress: When the body is continuously under stress, it produces the hormone cortisol, which is very damaging to the area of the brain involved with memory. Individuals with depression, or a history of depression, actually have a decreased ability for recall due to high cortisol levels that have subsequently damaged the brain. Chronic anxiety and/or depression will also dramatically reduce your short-term memory and ability to focus. Manage your stress through exercise, deep breathing, regular sleep patterns or massage. If you are unable to use any of these methods because of lack of time or ineffective planning, start taking supplements such as lecithin, phosphatidylserine or acetyl-L-carnitine to protect the brain from the negative effects of stress and aging.
Avoid getting radical: All of our cells, including our brain cells, are at the mercy of free radicals. These are compounds which cause
cellular damage, aging and disease. Free radicals arise normally during metabolism or are sometimes created by the immune system to neutralize viruses and bacteria. Environmental factors such as pollution, radiation, cigarette smoke and herbicides also spawn free radicals. Antioxidants act as scavengers of free radicals and help prevent cell and tissue damage. Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur. Vitamins C and E are antioxidants which protect the body against the destructive effects of free radicals, and may even reduce your risk of Alzheimer’s disease. Vitamin E appears to have a protective effect. A study published in the Journal of the American Medical Association found that the risk of developing Alzheimer’s was 67 percent lower in those with a high dietary intake of vitamin E, versus those with a low intake.
Detect heavy metals: Exposure to heavy metals, especially mercury, cadmium, lead and
aluminum, is damaging to brain cells. Reduce your exposure by avoiding antiperspirant, and cookware containing aluminum. Consume large predator fish like salmon, tuna, swordfish or shark only once per week to avoid excess mercury intake, and avoid exposure to cadmium in cigarette smoke. If you have mercury amalgams (fillings), have your mercury levels tested through a reliable testing centre like Doctor’s Data. If your mercury levels are high, consider having your fillings removed, but be sure to see a dentist who specializes in the safe removal of mercury amalgams. There are products available to help rid the body of heavy metals such as EDTA, chlorella, cilantro and cysteine, as well as vitamins and minerals like vitamin C, vitamin B12, zinc, sulfur and selenium.
Pump it up: It’s of little surprise that an increase in brain health is among the many benefits of regular exercise. A study published in the Annals of Internal
Medicine found that seniors who did as little as 15 minutes a day of modest exercise, three times a week, reduced their risk of developing dementia by about 30 percent. Another study, published in the journal Neurology, looked at 121 people aged over 60, around half of them in the early stages of the disease. Those with Alzheimer’s who were less fit had four times more signs of brain shrinkage than those who were considered fit. Regular exercise not only delivers oxygen and nutrients to brain cells, but it boosts your anti-aging hormones, including DHEA, growth hormone and testosterone. I recommend 30-minute weight training circuits three times a week along with one or two short interval cardio sessions. For an extra boost, add a supplement containing creatine, such as Clear Recovery, after your workout for cognitive performance. In a study from the University of Swansea, memory improved by about 40 percent in vegetarian participants who consumed creatine supplements, compared with placebo.
13
FaST, aCCuraTe and aFFordaBle Tax PreParaTion
Todd Smith, MPP Prince Edward - Hastings
Constituency Office Unit #3 81 Millennium Parkway P.O. Box 575 Belleville, Ontario K8N 5B2
Personal, Business and Corporate Tax services
T: 613.962.1144 F: 613.969.6381
Tax school starts in September
Shirley French Tax Specialist
New location 257 Pinnacle Street, Belleville
613-771-0161 14
todd.smithco@pc.ola.org
www.toddsmithmpp.ca
wellness
Falling in Love The brain is to blame Written by Sharon Harrison
Most of us are aware of the feelings we get when we fall in love. Many have experienced a first love and heartbreak only to fall in love all over again. These feelings are as unique as they come and are something we attempt to prolong for as long as possible. The experience of falling in love makes us feel good. Hugging a dear friend, even cuddling with fluffy the cat provides us with a good feeling, making us feel secure, comforted and wanted. The hormone responsible for this feelgood sensation is oxytocin, often referred to as the love hormone or the cuddle chemical. Produced by the part of the brain called the hypothalamus, and distributed in the bloodstream via the pituitary gland, oxytocin has many remarkable qualities. Men and women experience the effects of oxytocin in different ways. For men, it plays a role in the production of testosterone. Women experience the effects of oxytocin too but to a far broader degree. Oxytocin comes into play when a woman gives birth, stimulating the uterine muscles which increase contractions. As
contractions increase so does the level of oxytocin which brings on more contractions and on it goes. The same thing occurs when a woman is breastfeeding. The presence of oxytocin helps with the movement of milk into the breast. When baby suckles, oxytocin is released thereby producing more breast milk, which in turn releases more oxytocin. When we kiss or hug someone close to us, our oxytocin levels rise as feelings of love or affection are triggered. When we are intimate with a partner, the release of oxytocin in our body soars. The more oxytocin released, the more sexually aroused we get which produces more oxytocin. You get the idea. Even shaking the hand of a stranger will have an effect on the brain, and research shows just by looking at someone may trigger the hormone’s release without us ever making bodily contact. While the role of this powerful hormone helps couples establish a greater sense of intimacy and closeness, it has far greater capabilities than enabling us to fall in love. The presence of oxytocin can improve
self-esteem and optimism, lower blood pressure, help with anxiety disorders and stress, and is known to have anti-inflammatory properties, even improving digestion. It has also been known to help patients recover from brain injuries, addiction, anorexia and PTSD. Low levels of oxytocin have even been linked to depression, post-partum depression in new mothers, autism and Asperger syndrome. We know oxytocin plays a significant role in our ability to start and maintain relationships, but its presence makes us more trusting, caring and empathetic; it acts as a natural stress reliever as its anti-anxiety effect relaxes us. Studies have also shown high levels of oxytocin can act as a pain reliever helping to heal wounds. When in need of a daily dose of oxytocin, your fix can be satisfied at almost any time just by hugging someone or shaking their hand—no prescription needed. And the best part: it isn’t just the giver of the hug who benefits from a dose of good feelings, but the receiver too.
15
food
Yes, You Can Master Meditation Written by Carolyn Coffin
Want to know the number one reason more people don’t meditate? They simply believe they don’t know how. Or they think they’re doing it wrong because three thousand thoughts race through their mind within the first minute of plunking down. If this describes you, you’re not alone. But it’s no reason to give up on it altogether. In fact, feeling “bad” at meditation likely means you have even more to gain from making it a regular practice in your life. Meditation’s main purpose is to help people tune in, observe their thoughts (without trying to change them), and be totally present with themselves. If the mind is very busy, you might notice, “Hey, I have a lot on my mind right now.” Dealing with distractions is part of the experience, and it certainly doesn’t mean you’re failing. One of the biggest misconceptions about meditation is the notion that if we don’t achieve a completely blank mind then we’re somehow doing it wrong, or that our practice is flawed and weak. The opposite is actually true: Observing that you’re thinking about other things is a form of success.
16
The scientific literature is teeming with articles about the benefits of meditation, from improving your mood to easing anxiety to reducing chronic pain. In one study, the use of meditation for 16 weeks in coronary heart disease patients improved blood pressure and insulin resistance components of metabolic syndrome compared with a control group, suggesting that meditation may modulate the stress response to improve coronary heart disease risk factors. The whole body really does benefit when we meditate. Below are three simple ways you can get started with meditation today. Join a yoga class Yoga is a moving form of meditation that links poses to breath. Signing up for – or dropping into – a yoga class can be a great introduction to meditation, as a trained instructor will be there to keep you focused on the sound of your breathing. And the miracle of connecting with your breath is that it makes it virtually impossible to think about anything else! Engage in “check-out meditation” Even small time commitments bring about significant results. idea of meditating for two or
line can The five
minutes feels a lot more doable to most people (which helps with compliance and results!) than expecting themselves to squeeze in two 20-minute sessions each day. To this end, I advise my clients to take up “check-out line meditation,” or “red light meditation” – which is where you pair some daily dead time with an opportunity for mindfulness. That way, there’s no trying to cram it in at the end of a long day. Practice compassion Upset with your boss or disappointed with your kids? Learning to feel compassion for yourself and others is one of the simplest and most powerful lessons that meditation offers. According to wellness advocate Kris Carr, “Compassion is the beating heart of all spiritual practices. The peace you seek comes from the peace you create.” Just remember, there’s a reason meditation is called a practice. It is a learned skill, and like any skill, will improve over time with practice. Give these simple ideas a try, and I guarantee you can master meditation too. Follow Carolyn at www.eatrealfoodacademy.com
food
How to Build a Healthier and Smarter Brain Written by Michelle Durkin, ND
From ADD/ADHD to Alzheimer’s and everything in between, the incidence of neurological diseases is climbing. If we really want to decrease the incidence of them, we need to start looking at prevention in a serious way. So, where do we start? The brain is the most nutrientdependent, energy-dependent, and toxin-vulnerable organ we have. That means the first step to a healthy smart brain is to eat the nutrients the brain requires most. The most important nutrients for the brain are good fats and high quality proteins. Ironically, they are also the most lacking in the Standard North American Diet (SAD). The brain is 48 percent lipid, 77 percent water, and 35 percent protein, so it makes sense that these nutrients are needed for optimal function.
some children with ADHD responded to omega-3 supplementation alone. But good fats are just one piece of the puzzle. The next nutrient we need to talk about is good quality protein like grass-fed meats, wild caught salmon and free-range eggs. Protein is important because it provides the building blocks for neurotransmitters in the brain. Our neurotransmitters are the chemical messengers that allow neurons to talk to each other. They include serotonin, dopamine, GABA, and acetylcholine. When we have lack of serotonin, we have depression, lack of dopamine results in addictions and ADHD, lack of GABA causes anxiety, and lack of acetylcholine gives us memory loss.
So what are we eating if we are not eating good fats and quality proteins? We are eating too many processed carbohydrate foods and sugar. A quick test to see how you are doing is to ask yourself a couple of questions. How many things on your plate did you make from scratch? How many things on your plate came out of a box? If you want a healthier and smarter brain for yourself and your children, you can start by putting the right building blocks in your mouth. You can reach Michelle at www.quintenc.ca
Brain lipids or fats affect structure and function. Many people have heard of good fats like omega-3, and bad fats like trans fat. Studies have shown that an omega-3 deficiency can cause brain dysfunction and that the brain actually decreases in size and function with an increased consumption of trans fats. Docosahexanoic acid (DHA) is one of the most important omega-3’s for the brain. Canada has one of the lowest levels of DHA found in maternal breast milk (US is the lowest), where Japan has one of the highest. Interestingly on the flip side, Canada has one of the highest prescriptions of Ritalin for ADHD where Japan has one of the lowest. Studies have also shown that
17
food
Burdock: A Burr-fect Food and Remarkable Medicine Written by Tamara Segal, Registered Herbalist
Autumn walks through trails and parks often involve encounters with burrs. Stuck to clothing and pet fur, these sticky seed-bearers really get around. Many do not realize, however, that the plant carrying these burrs offers a remarkably nutritious, delicious and useable source of food and medicine. In spring or fall, the roots of the young burdock plant (Arctium lappa) can be harvested and eaten raw or cooked. These long taproots resemble carrots or parsnips in shape, but have dark skin and whitish flesh. They add a pleasant, somewhat nutty flavour when freshly grated and added to salads. They can also be sliced like carrots and added to soups or stews. They pair well with mushrooms, onions and tamari sauce. In addition, they can be sliced or grated fresh and steeped in apple cider vinegar. Left to steep for about three weeks, this vinegar will take on that nutty flavour, making a tasty, nutritious addition to salad dressings and sauces. Burdock roots grow very deeply, taking up trace minerals such as iron, magnesium and phosphorous, and providing them as a significant dietary source. When harvested in early fall or late summer, burdock roots will exude a white sap. This sap contains high amounts of a complex 18
carbohydrate called inulin. Inulin has many important health benefits for the digestive system, the immune system and the brain. Known to support liver function, it is particularly helpful in regulating blood sugar balance. Inulin is also a prebiotic. This means that it is a source of food for our probiotics (the beneficial bacteria living in our gut—also known as gut flora). We need healthy colonies of bacteria in our digestive tracts in order to properly absorb nutrition from our food and eliminate our digestive waste. Without proper gut flora, it is not only our digestion that suffers, but our health in general deteriorates, bringing on states of chronic inflammation, pain, low energy and sluggish thinking. Healthy bacteria in our bodies also help to fight off offending bacteria and pathogens. This supports our immunity. When cold and flu season starts, regular intake of prebiotics can help us to ward off these infections successfully. More and more research is showing the strong connection between gut and brain health. When our digestion functions well, our brains work more optimally. As prebiotics such as inulin feed our healthy gut flora, we in turn
benefit from improved brain function. Memory and decision making can become easier while emotions can become less overwhelming. Burdock is a biennial plant. Its roots should be dug for harvest in the spring or fall when the plant is in its first year. This means it will only have leaves coming right up from the ground, but no flowers or burrs growing off a tall stalk (as this would indicate a second year plant). The leaves resemble rhubarb leaves in size and shape, however they have tiny hairs on their surface as well as on the leaf stalks, and the undersides of the leaves are lighter in colour than the tops. You must dig down very deeply to harvest the entire root. A good shovel and some elbow grease are needed. The effort is worthwhile, however, for a fresh vibrant gift from the earth, abundantly available and free. Tamara Segal can be reached at www.hawthornherbals.com. Tamara is a Registered Herbalist, and the owner of Hawthorn Herbals, a herbal clinic at her farm in Prince Edward County. Focusing on local wild foods and medicines in her practice, she also teaches classes and gives plant identification walks in the Quinte area.
food
Lower Your Risk of Disease by Lowering Inflammation Written by Natasha Turner, ND
Believe it or not, inflammation isn’t just linked to swollen joints; it plays a role in everything from digestive disorders and allergies to autoimmune and heart disease and abdominal fat. Even more so, it’s very presence can greatly interfere with your fat loss goals. What does fat loss have to do with inflammation? Excessive or persistent inflammation leads to tissue destruction, disease and weight gain. Reducing inflammation is an absolutely vital step in allowing the body to lose unwanted fat. Essentially peroxisome proliferatoractivated receptors (PPARs) are the masters of the fat-burning pathways in our liver and muscle cells. They influence the interaction between our insulin sensitivity, inflammation and weight. A PPAR imbalance contributes to inflammation, obesity and insulin resistance. Because of this interaction, anti-inflammatory supplements and insulin-sensitizing lifestyle habits, which help to optimize the fat-burning capabilities of our PPARs, can be highly beneficial in the fight against obesity. Incorporate these six suggestions to get your inflammation under control – and slim your waistline. 1. Improve your digestive health A whopping 60 percent of the immune system is clustered around the digestive tract. Compromises to digestion, including food allergies, bacterial imbalance, deficiency of enzymes or acids, yeast overgrowth, parasites and stress, negatively affect not only the process of digestion but also our entire immune system. I begin the treatment of every patient by focusing on digestion first simply for these reasons. Painful conditions such as gas, bloating, heartburn, reflux, constipation, diarrhea, irritable bowel syndrome, Crohn’s disease and ulcerative colitis are all related to inflammation in the digestive system. 2. Get your immune system in check Many experts now view inflammation
as a symptom of an immune system in constant overdrive. When the body is stuck in this state, even ordinarily mild stressors such as viral infections, emotional stress or exposure to household chemicals can cause the immune system to wildly overreact. Allergies, autoimmune disease and tissue destruction can result when our immune system is working too hard to protect us. If you have thyroid antibodies for example, you can believe your immune system has gone awry. Bottom line: I recommend taking 200 mcg selenium along with plant sterols to calm an overactive immune system – and in turn reduce inflammation. 3. Nix nasty nutritional habits Researchers at the State University of New York at Buffalo found that overconsumption of any one macronutrient— protein, carbohydrate or fat — can contribute to inflammation. They also identified immediate effects of specific foods on inflammation. Orange juice, for instance, was shown to have antiinflammatory properties. Red wine was found to be neutral, whereas cream promoted inflammation. The team also discovered that overweight test subjects experienced significant changes in free radical stress indicators and inflammation just one week after starting a more nutritious diet. Considering the long-term health benefits of reducing inflammation — from bathroom scale to joint health and beyond — this rapid change is extremely encouraging. 4. Test your blood inflammatory levels Two blood tests for highly sensitive C-reactive protein and homocysteine are the simplest and best diagnostic tools currently available to assess inflammation and can be ordered through your physician. Hs-CRP is a marker of inflammation and a risk factor for arterial disease. Levels tend to increase as body fat increases and with insulin resistance. An optimal value is less than 0.8 mg/L. Homocysteine is an inflammatory
protein that, if elevated in the blood, is a proven independent risk factor for heart disease, osteoporosis, Alzheimer’s disease and stroke. And like Hs-CRP, homocysteine has been found to increase with insulin resistance. An optimal value is less than 6.3. 5. Add in systemic enzymes There are certain proteins in the body that stimulate and others that suppress inflammation. Under normal circumstances, your body balances the two. In the case of an inflammatory or immune response, however, your body can get out of control. Systemic enzymes support that balancing process, assisting normal inflammatory responses. The most popular brand is Wobenzym, which has shown to improve everything from thyroid antibodies, endometriosis, and joint pain to postsurgery recovery and scar tissue. Bottom line: Take 3-8 tablets with water 2-3 times a day on an empty stomach (30 minutes before eating or two hours after food). I find dosing on rising and before bed to be the simplest schedule to stick to. 6. Switch your fish oils While for many purposes a regular, extra-strength fish oil is exactly what the doctor recommended, when it comes to high levels of inflammation, I often have my patients switch to a fish oil with a 6:1 EPA/DHA ratio for a period of three months. EPA alters the level of a hormone called eicosanoids, which controls inflammation and pain. Fish oil that favours EPA can be extremely effective at breaking the inflammatory cycle You can reach Natasha at www.drnatashaturner.com
19
food
Inflammation: A localized physical condition in which part of the body becomes reddened, swollen, hot and often painful, especially as a reaction to injury or infection.
TOP 10 INFLAMMATORY FOODS
Trans Fats: Trans fats increase bad cholesterol, promote inflammation, increase obesity risk and affect insulin resistance. They are found in fried foods, fast foods, commercially-prepared goods such as peanut butter, and items prepared with partially hydrogenated oil, margarine and vegetable oil.
Common Cooking Oils: Safflower, soy, sunflower, corn, and cottonseed. These oils promote inflammation and are made with cheaper ingredients.
Sugar: Sugar is everywhere. Try and limit processed foods, desserts and snacks with excess sugar. Opt for fruit instead.
Internal inflammation can happen for a host of different reasons: high temperatures when cooking food, eating processed foods, sugar, trans fats, etc. A high level of inflammation within the body can cause many health problems. An easy way to combat this? Eat more antiinflammatory foods and eliminate the inflammatory ones.
Dairy: While kefir and some Feedlot-Raised Meat:
Red and Processed Meat: Red meat contains a molecule that humans don’t naturally produce called Neu5GC. Once you ingest this compound, your body develops antibodies which may trigger constant inflammatory responses. Reduce red meat consumption and replace with poultry, fish and learn cuts of red meat, once a week at most.
Animals who are fed with grains like soy and corn contain high inflammation. These animals also gain excess fat and are injected with hormones and antibiotics. Always opt for organic, freerange meats that have been fed natural diets.
yogurts are acceptable, dairy is hard on the body. Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives and even breathing difficulties.
Fill in the Blank:
Artificial Food Additives: Aspartame and MSG are two common food additives that can trigger inflammation responses. Try and omit completely from the diet.
20
Refined Grains: “Refined” products have no fibre and have a high glycemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries... Try and replace with minimally processed grains.
Do you constantly have headaches or feel tired? Sometimes, you may develop an allergy to a food and not even know it. Coffee, certain vegetables, cheese... there might be a trigger you aren’t even aware of. Try and take a few foods out to see how you feel and slowly incorporate them back in to see if there might be a hidden culprit lurking in your diet.
Alcohol: Regular consumption of alcohol causes irritation and inflammation to numerous organs, which may lead to cancer.
food
What is an anti-inflammatory food? While you know healthy, whole foods from processed foods, none of us can see the true effect they have on our bodies (sometimes, until it’s too late). Often diseases such as diabetes, Polycystic ovary syndrome (PCOS), excess weight gain, coronary heart disease and countless other illnesses can be contributed to inflammation from various foods. Here is a list of some of the most anti-inflammatory foods.
TOP 10 ANTI-INFLAMMATORY FOODS
Wild Alaskan Salmon: Salmon contains antiinflammatory omega-3s (wild is better than farmed) and has been known to help numerous ailments. Try and incorporate oily fish into your diet twice weekly. If you don’t like fish, try a high quality fish supplement.
Cruciferous Vegetables:
Extra Virgin Olive Oil: Kelp: High in fibre, this brown algae extract helps control liver and lung cancer, douses inflammation, and is anti-tumor and anti-oxidative. Kombu, wakame and arame are good sources.
The secret to longevity in Mediterranean culture, this oil provides a healthy dose of fats that fights inflammation, can help lower risks of asthma and arthritis, as well as protect the heart and blood vessels.
Broccoli, Brussels sprouts, kale and cauliflower are all loaded with antioxidants. Naturally detoxifying, they can help rid the body of possible harmful compounds.
Blueberries: Blueberries not only reduce inflammation, but they can protect the brain from aging and prevent diseases, such as cancer and dementia. Aim for organic berries, as pesticides are hard to wash away due to their size.
Green Tea: Garlic:
Though a little more inconsistent (in terms of research), garlic can help reduce inflammation, regulate glucose and help your body fight infection.
Turmeric: This powerful Asian spice contains a natural anti-inflammatory compound, curcumin, which is often found in curry blends. It is said to have the same effect as over-the counter pain relievers (but without their side effects).
Like produce, this tea contains anti-inflammatory flavonoids that may even help reduce the risks of certain cancers.
Ginger: Ginger contains a host of health benefits. Among them, it helps reduce inflammation and control blood sugar. Ginger tea is a great addition to any diet.
Sweet Potato: A great source of complex carbs, fibre, beta-carotene, manganese and vitamin B6 and C, these potatoes actually help heal inflammation in the body.
21
products
new & now beautyblender® – original Say “goodbye” to caked on makeup, and “hello” to beautifully blended! The key is to use the sponge damp, so that makeup sits on the sponge instead of being absorbed into it. When used properly, this non-disposable sponge will deliver a streak-free application every time! Visit beautyblender.com to find a retailer near you
Dyson – Supersonic™ hair dryer After more than four years of research and development, Dyson is launching the Supersonic hair dryer engineered for balance in the hand, fast-yet-focused airflow and intelligent temperature controls to protect hair from extreme heat and damage. Available September 2016. Visit dysoncanada.ca to learn more and find a retailer near you
Vital Proteins™ – Pasture-Raised, Grass-Fed Collagen Peptides As we age, both men and women, naturally lose collagen strength and decrease production; leading to degeneration of skin, hair, tendon, cartilage, bones, and joints. Nourish yourself from the inside out with Vital Proteins Collagen Peptides. Soluble in both hot and cold liquids, get your collagen intake by adding it to your morning coffee, breakfast smoothie or even soup, shakes, tea and pasta sauces. To learn more and shop, visit vitalproteins.com
Goldsheep Clothing – Floral Noir leggings (Urban Jungle Collection) In this fast-paced world, we need clothing that can multitask as much as we do. Goldsheep Clothing leggings come in so many fun and creative prints that are suitable for daily wear and activewear. Available at goldsheepclothing.com
22
Banana Republic – Boucle Jacket Whether going to the office or out for dinner, this is the perfect jacket to dress up any fall outfit. Available in September. Available at bananarepublic.ca
Browns Shoes – Browns Couture (Style 6305226) Complete any outfit with these classic but edgy knee-high flat boots! Pair with your favourite skinny jeans, leggings or tights as you transition into the colder weather. Visit brownsshoes.com to find a store near you or shop online
products
new & now
Breville® - The Boss™ blender This blender is seriously “The Boss”! Make smoothies, nut butters, fresh pasta sauces, milled seeds, homemade hummus, pesto & dressings, frozen desserts and cocktails and even heated soups perfect for the cooling temperatures; all with just this one appliance. With it’s auto clean setting, clean up is a snap. A staple for every kitchen. Visit breville.ca to learn more and find a retailer near you
Philips - Wake-up Light HF3505/60 Not your traditional morning alarm. Utilizing the simulation of nature’s sunrise, the Philips Wake-up Light gradually increases brightness over a 30 minute timeframe. It also features two natural bird sounds that gradually increase in volume. Wake up each morning feeling refreshed in an outdoor-inspired paradise. Visit philips.ca to learn more and find a retailer near you
PUR® - Chrome Faucet Mount Filter While tap water might look and smell clean, it may contain contaminants that can be potentially harmful to your health. PUR Faucet Mount filters remove up to 71 contaminants found in drinking water including, lead, heavy metals, agricultural pesticides, trace elements of pharmaceuticals, industrial pollutants, microbial cysts, and chlorine taste and odour using their MAXION® Filter Technology. Available only at Home Hardware locations in Canada and homehardware.ca
Dyan Perry Lifestyle Editor
23
fitness
Triple A Training: Core, Glutes, Biceps and Triceps Written by Jacquie Blanchette, Fitness Editor
This workout will hit your core (abs and lower back), glutes (butt) and the biceps and triceps (front and back of your arms). It’s a compact, targeted workout that will get these three often requested areas strong and toned! Perform all three exercises in Circuit A nonstop and then take a 1 to 2 minute break, repeat 2 to 3 times. Do the same for Circuit B.
Circuit A: 1. Stiff Leg Deadlifts: Stand with feet hip width
apart and knees soft/slightly bent (be sure not to lock or hyper extend your knees). Hinge forward from your hips keeping your back straight and core engaged. Reach the dumbbells down your legs (palms facing your body) until you feel a stretch through your hamstrings (the back of your legs). Be sure not to strain to get any closer to the ground. As you stand back up think of using your hamstrings and glutes to pull yourself back to a complete upright position. Choose a weight that brings you to muscular fatigue in 12 to 15 reps.
3. Floor Wipers: Choose a set of dumbbells that will help to stabilize you as you lay on the floor with your arms held straight up above your chest. Start with your legs straight up in the air and then sweep them down along the ground and back up to the other side in a horseshoe shape, and then sweep them back. Be sure to maintain a neutral spine throughout the movement; if you start to feel your lower back hurt or arch off the ground too much, tighten up your core a bit more and limit your range of motion. The closer the legs get to the floor, the more challenging the exercise is, especially for your lower back. Aim for 10 to 15 reps in either direction.
24
2. Curl and Overhead Press: Keep your elbows tight to your torso and curl your arms up and then press the weight straight up over your shoulders. Reverse the movement so your arms are back at your sides. Choose a weight that brings you to muscular fatigue in 8 to 12 reps.
fitness
Circuit B:
Jacquie can be reached at www.bodyshopxco.com
1. Dumbbell Frog Squats: Stand with feet slightly wider than hip width and toes turned out a bit. Hold the dumbbells in front of you with palms facing in. Squat up and down while keeping the weights close to your centre of gravity, your weight back mainly on your heels and base of your toes and your chest upright. Choose a weight that brings you to muscular fatigue in 12 to 15 reps.
2. Overhead Triceps Extensions: Hold one
dumbbell with both hands overhead and then lower the weight behind your head and back up again. Be sure to keep your elbows facing forward and up as much as you can. Choose a weight that brings you to muscular fatigue in 8 to 12 reps.
3. Straight Leg Toe Reaches: Lay on your back with your legs straight up in the air and your heels pushing towards the ceiling. Holding weights in your hands, crunch up and down reaching towards your toes. Aim for 15 reps with a challenging weight. You can reach Jacquie at www.bodyshopxco.com
25
fitness
Celebrating 22 years! Terry Fox Run and Sandbanks join forces again The Friends of Sandbanks and Sandbanks Provincial Park are celebrating 22 years of hosting the annual Sandbanks Fall Getaway 10 km & 5 km Fun Run, as well as The Terry Fox run. This year’s event takes place on Sunday, Sept. 18h. The Fun Run started in 1995, as a fundraiser for The Friends of Sandbanks and as a means of attracting tourists back to Prince Edward County. “It’s been a great success on both counts. Over the years, we have raised about $16,000.00 for The Friends of Sandbanks and about $140,000.00 for The Terry Fox Run through our participants donating and registering their pledges through this event”, says Agnese Bortolussi, race director. The Fun Run / Terry Fox Run will start in front of Currah’s Park Store at Sandbanks Provincial Park at 10 a.m. Runners can register early that morning, or pre-register on line at www.runningroom.com. or pick up entry forms at the park. The route is quite flat and takes the runners along the scenic shores of Lake Ontario, through Sandbanks Provincial Park. “Don’t wait until the last minute to sign up if you hope to get a t-shirt,” comments Aggie. Participants can look forward to lots of draw prizes (thanks to our many sponsors), medals and refreshments after the run,” says Bortolussi. Family and friends, who come to cheer the runners on, can enjoy the afternoon at the beach after the run. “The local sponsors who have been so generous with donations and prizes, as well as the friendly volunteers are the real reason why 26
this run is so popular,” says Agnese. “Without their help, this just would not be possible.” Runners who are interested in participating in the Fun Run, but are also interested in the Terry Fox Run need not worry. This event is also the official Terry Fox Run for Prince Edward County. Participants do not have to run in the Fun Run they can walk or run at their own pace. Organizers of the Terry Fox Run will have a table set up to collect pledges and any donations participants would like to make. There is no admission fee to the park for people taking part in the Fun Run or Terry Fox Run. For more information, contact Aggie Bortolussi 613.393.3319 or Agnese. bortolussi@ontario.ca or Karen Allore kinfl@hotmail.com “Come on out and enjoy the day it is a great location for a run, supporting 2 great causes and it is a great training opportunity for anyone training for the PEC Marathon which will be hosting their 13th annual run on Sunday October 2, 2016,” says Aggie. www.events.runningroom.com
quinTe sporTs & wellness CenTre a plaCe where everyone is welCome! Join a Recreation Program today!
Programs for all ages, abilities, and interests Children:
Weekly programs for: Toddlers & Preschoolers, Ages 6-9, Pre-Teens, & Youth (13+) Dance, Arts, Theatre, Music, Science Sports & Fitness PA Day Camps Home Alone & Babysitting Courses Preschool Room & Youth Room ALSO: Parents workout or take a class and use our Child-Minding services Adults:
Workout for as low as $2 per visit Personal Training, Fitness, & Sports Programs Dance, Tai Chi, Qi Gong, Meditation, Yoga Therapeutic Programs: Stroke, COPD, Cardiac Care, Diabetic Exercise, Arthritis, Fibromyalgia, Osteoporosis Seniors:
Belleville’s 50+ Centre: Daily activities for only $5/year. Fun health & wellness classes for seniors like: Strong Seniors, Exercise to the Oldies, Yoga, Tai Chi, and many more.
Try someThing new This season. Call To regisTer: 613-966-4632 or visiT www.qswC.Ca
27
family strategies
Returning to the Sport You Love Education on head injury Written by Ed Dowling, BSc. HK, MPT
Concussions have become the new hot topic among the sporting world, and it’s an old problem that is now taking a front seat within the medical community. Concussions most commonly occur during or immediately following a sporting event, and they can happen at any age and with any kind of high-impact force to the head. They are also very common in car accidents, or with something as simple as a slip and fall where the head, face, neck, or other body parts make contact, resulting in an impulsive force being transmitted to the head. A concussion is a brain injury and is defined as a complex pathophysiological process affecting the brain induced by traumatic biomechanical forces. It is estimated that 3.8 million concussions occur in the US each year during competitive sports and recreation activities, with as many as 50 percent going unreported. There has also been a disturbingly steep rise in the number of concussions occurring in younger children and adolescents. Common symptoms to watch for following any head trauma are: headaches, the feeling of being slowed down, difficulty concentrating, dizziness and sensitivity to light and noise. Fortunately, 80 to 90 percent of those who experience a concussion will fully recover, with the majority of people recovering in seven to 10 days post injury. For the other 10 to 20 percent who have ongoing symptoms or post-
28
concussion syndrome (symptoms lasting longer than three months), further treatment is often necessary. Treatments for concussions are multifaceted and can include several professional disciplines including physicians, physiotherapists, massage therapists and occupational therapists, with each profession catering to specific parts of post- concussion rehabilitation. As physiotherapists, we can assess and treat a variety of issues following a concussion, including muscle tightness and imbalances, headaches, dizziness and even balance disturbances in more severe cases.
Probably the most important part of our customized treatment programs for patients suffering from concussive symptoms is education for patients, parents, teachers, coaches and trainers. With various outcome measures and graduated return to play or school guidelines, we will work with you and your support team to get you through this difficult time, with the goal of successfully returning you to your sport, school or back to your everyday life, symptom-free. You can reach Ed Dowling at www.quinteortho.com. Information for the article has been taken from lecture notes from concussion courses given by Jacquie van Ierssel and Shannon McGuire.
family strategies
Concussed in a Crash? Written by Kristian Bonn, Bonn Law
I have had many clients suffer concussions following a car crash. The symptoms include: headaches, nausea, vertigo, dizziness, fatigue and difficulty concentrating. For many of these injured individuals, the concussion occurs without the person’s head hitting anything at all, for example what can happen in a rear end collision. The problem is that unfortunately, many injured people fail to recognize the signs of a potential head injury immediately following a collision and don’t seek medical attention. It is not until many days later when the symptoms linger and at times intensify that medical treatment is first sought. This delay in obtaining medical treatment can and often times does cause problems with getting adequate treatment and receiving fair compensation in a subsequent legal action. In Ontario, when you are injured in a car collision even if you were not at fault, your own insurance company is responsible to pay for income replacement benefits (if you are not able to get back to work) and medical/rehabilitation benefits. These are benefits that you have paid for as part of your auto insurance premium. The basic level of benefits is regulated by the Ontario government. Unfortunately, over the past year, the Ontario government has allowed insurers to drastically cut the coverage for these standard nofault benefits.
As an innocent victim, you also have a potential legal action against the driver who caused the crash. However, before you can sue for pain and suffering damages from a car collision, as an injured person, you must prove with medical evidence that as a result of the collision you suffer a serious and permanent impairment. This means that you must prove that the crash caused injuries that significantly impair your ability to work and/or participate in most of your regular daily activities. In both situations, early reporting of concussion symptoms is critical. With your own insurer, the timely reporting of symptoms will assist in persuading your insurer to pay income replacement benefits and fund necessary treatments. In the legal action against the at-fault driver, early documenting of a concussion by medical doctors will help establish that there was a traumatic brain injury, which will make your fight for fair compensation easier. What to do? If you are involved in a car crash, make sure you report all your symptoms to anyone who asks at the scene of the crash. This includes the other driver, the police, paramedics and witnesses. You must also seek medical attention right away. Don’t delay. Early and accurate documenting of concussion symptoms will go a long
way in helping you down the road if the symptoms persist. In a related note, I wish to take this opportunity to inform readers of other significant limitations on obtaining fair compensation when you are injured in a car crash. As noted above, the law in Ontario prevents a person injured in a car crash from being compensated for pain and suffering unless the person can prove with medical evidence that she has suffered a serious and permanent impairment. But that is not all. Even when a person passes this hurdle, for the vast majority of cases, the pain and suffering damages will be arbitrarily reduced by over $37,000, the so-called deductible. Your loss of income is also limited to just 70 percent of your gross income. So if you are injured in a car crash, you can never receive full compensation in Ontario for your injuries and losses. Who benefits from these restrictions? The large corporate insurers. You can help change the situation by getting out the message that those injured in car crashes should receive fair and reasonable compensation for their injuries. You can reach Kris at www.bonnlaw.ca.
29
The Truth about Concussions Written by Dr. Andrea Sorichetti, DC, B.Sc., B.PHE, D.Ac., ART
The recent increase in media attention surrounding the topic of concussions is eliciting fear in the general population. As a healthcare practitioner, it saddens me to witness this happening. Concussions and post-concussion syndrome are manageable, and the first step in proper management is a true understanding of concussions.
What is a Concussion? The understanding of how concussions occur has changed significantly in the last decade. In the past, it was thought that concussions happen when the head strikes an object and the brain bounces inside the skull resulting in a “brain bruise”. This “coup contrecoup” theory of concussions is incorrect and has been disproven in concussion literature. (1)
Concussions occur when the brain undergoes an abrupt acceleration or deceleration within the skull. This can occur with or without head impact. The sudden acceleration or deceleration of the brain causes a stretching and shearing of brain cells (neurons). Stretching/shearing of neurons leads to a disruption in cell membranes, causing an ion imbalance. The ion imbalance causes brain cells to discharge and fire uncontrollably, leading to a variety of symptoms (dizziness, headache, confusion, blurred vision, etc). After the massive neuronal discharge occurs, brain cells must utilize a large amount of energy to restore the chemical balance. Brain cells work vigorously to restore the normal balance, which leaves the brain in an energy deficit1. This explains why people who suffer from concussions are often extremely
fatigued and irritable. The energy depletion following a concussion leaves the brain in a very vulnerable state. If a second concussion is sustained before the brain has fully recovered, permanent cell damage can occur leading to disability and even death. The problem with managing concussions is that the resolution of concussion symptoms does not indicate that one has healed completely from a concussion. Most concussion sufferers start to feel better and are symptom-free long before their brain has recovered from the energy deficit. Many return-to-play guidelines have athletes returning to sport too early, increasing their risk for more serious injury. A recent study found that more than half of Ontario doctors send kids with concussions back to school or sport too early. (2)
Experience the relaxation of Reiki!
Reiki relieves pain and stress, boosting creativity and intuition while it heals your body, mind & spirit.
Revive with Reiki today!
I offer treatments as well as a powerful Reiki Training certificate program.
Contact Reiki Master/Life Enhancement Coach Alexandria Barker at 613.475.3867 www.alexandriabarker.com
30
family strategies Concussion Misconceptions There are numerous misconceptions surrounding concussions that need to be addressed before delving into how to manage them properly. First, you do not need to hit your head in order to sustain a concussion. Many patients that I see in my office have suffered concussions from simple things like body contact in a soccer game or small fender-benders. Remember, it is the acceleration and deceleration forces that cause concussions, not head impact itself. Research has shown that if the brain has time to fully recover following a concussion and a person receives another concussion, there is no evidence of an additive effect. This means that the number of concussions that a person sustains is not necessarily a predictive factor of whether or not they will suffer longterm effects. It is the way in which each concussion is managed that is the determining factor for long-term issues due to concussions. It may seem surprising to learn that mouth guards and helmets do not prevent concussions. Don’t get me wrong, they are great safety measures to prevent orofacial injuries and skull fractures, but buying a topof-the-line helmet will not prevent a concussion. Medically speaking, all concussions are classified as mild traumatic brain injuries (mTBI). Concussions are no longer graded so there is no such thing as a “mild” or “severe” concussion. More importantly, loss of consciousness has no bearing on the length of recovery time from a concussion. In fact, 90 percent of concussions do not result in a loss of consciousness. (3,4)
Another misconception about concussions is that they can be diagnosed by special imaging such as a CT scan or MRI. This is false. CT scans and MRIs are utilized to diagnose more severe forms of brain injury. They look for structural damage to the brain such as bleeding and hemorrhages. Concussions are a functional injury to neurons in the brain that cannot be diagnosed by CT scans or MRIs. If you have a “clear scan”, that does not mean that you have not suffered a concussion.
Concussion Management The guidelines for concussion treatment have changed due to new research in the field. We are finding that healthcare practitioners are not keeping up-to-date with concussion research and are advising rest as the only treatment for concussions. This is not the best course of treatment. While rest is definitely necessary following a concussion, research shows that too much rest can actually hinder recovery from a concussion. (5,6) If your healthcare provider is recommending prolonged rest as your concussion treatment, it’s time for a second opinion. In order to treat concussions properly, we must address the underlying causes of a patient’s symptoms. A thorough examination to test visual, vestibular and cognitive abilities is key to finding the underlying cause of a person’s on-going concussion symptoms. Rehabilitation programs can be designed based on an individual’s needs and the results are very promising. Complete Concussion Management (CCMI) is an evidence-based concussion management program that addresses multiple factors that affect one’s ability to recover from
a concussion. With over 200 clinic locations across Canada, it is the largest multidisciplinary network of certified practitioners providing evidence-based concussion care. Baseline tests are one of the most important steps to managing concussions as they allow us to compare an athlete’s pre-injury brain function to their post-injury state. This allows practitioners the ability to clear an athlete for return to school or sport safely. The good news when it comes to concussion management is that there are healthcare practitioners that are equipped to treat them. Even if a person has suffered many concussions in the past and is still experiencing symptoms, there is hope. Andrea can be reached at www.bihc.ca References (1) Herring SA, Cantu RC, Guskiewicz KM, Putukian M, Kibler WB, Bergfeld JA et al. Concussion (mild traumatic brain injury) and the team physician: a consensus statement—2011 update. Medicine & Science in Sports & Exercise. 2011; 2412-22. (2) Ziomislic, Diana. “More than Half of Ontario Doctors Send Kids with Concussion Back to School or Sport Early, Study Finds”. Toronto Star [Toronto] 24 June 2014: n pag. Thestar.com. Web. 9 July 2016. (3) Broglio SP, Surma T, Ashton-Miller JA. Highschool and A
collegiate
football
biomechanical
review.
athlete Ann
concussions: Biomed
Eng.
O’Connor
FG.
2011;40(1):37-46. (4) Scorza
KA,
Raleigh
MF,
Current concepts in concussion: evaluation and management. Am Fam Physician. 2012;85(2):12332. (5) Thomas DG, Apps JN, Hoffmann RG, McCrea M, Hammeke T. Benefits of Strict Rest After Acute Concussion:
A
Randomized
Controlled
Trial.
PEDIATRICS. 2015 Jan 5. (6) DiFazio M, Silverberg ND, Kirkwood MW, Bernier R, Iverson GL. Prolonged Activity Restriction After Concussion: Are We Worsening Outcomes? Clinical Pediatrics. 2015 Jun 29.
31
mindfulness
Mindfulness: Act Your Inside Sage Written by Monica Hemstock
available. Connecting to our inner sage is not only for adults. Children benefit immensely when mindfulness training is brought into the classroom as it improves their focus and concentration skills.
What is mindfulness? Most of us can probably agree that it is purposeful attention. We use the term mindfulness liberally in the 21st century. In what we often call the age of acceleration, it is not easy to maintain our focus due to the overwhelming amount of information that comes our way. Or the fact that many of us spend so much of our time hooked-up and plugged-in to our devices, we sometimes forget that we are human beings not extensions of a machine! Relaxation and meditation allows us to experience what it feels like to be a human being rather than a human doing. As a hatha yoga teacher, I have been teaching people mindfulness for 30 years. Mindfulness allows us to be open and present in the now -the moment we occupy -rather than living in the past
or worrying about the future. When we are mindful, occupying each moment, we are fully alive and awake to each experience and then life itself becomes a meditation. We slow down, savour the simpler pleasures and act from the eternal wisdom of our inner sage. Our inner sage is found in stillness in the space between each inhalation and each exhalation. It is beyond time and space because it is beyond our ego-personality. The inner sage is nothing we need seek because it is never lost, but rather is deep within all of us. Connecting to our inner sage creates a bridge to the wisdom with which we are born. It is our birthright. Over the decades, I have assisted my yoga students to discover their inner sage and to live mindfully from this inner wisdom that is always
TIM DAVIDSON
HEARING SERVICES Carrying on Tim's name with pride. Registered ADP, WSIB, DVA
32
Some neuroscientists are telling us that we are fooling ourselves if we really believe that we can multitask. Children growing up with what many see as an addiction to their devices may need to be exposed to mindfulness as a way to ensure that they do not hurt themselves and others due to a lack of capacity to focus on one thing at a time. Pulitzer Prize-winning New York Times journalist, Matt Richtel, in his 2014 book entitled A Deadly Wandering, takes us on a harrowing journey as he explores the question of what technology is doing to us and our children. One of the neuroscientists he quotes, Dr. Strayer, warns us that “too much technology can corrupt the soul.” Relaxation is the stepping-stone toward the meditative state which takes us beyond our ego and allows us to become aware of our infinite potential. It is imperative that we have the opportunity to relax in order to discover our soul’s purpose and fulfill our dreams. Our inner sage has the answers to our peace and our harmony, but we need to disconnect from our devices on a regular basis to reap the rewards of going within. Monica can be reached at www.awakeningspirit.ca
3 ✔Local Family Owned 3 Home Visits Available Local Family Owned ✔ Home Visits Available 3 ✔Latest in Technology 3 No Hidden Fees or Contracts Latest in Technology ✔ Hearing testing available Blue Tooth Products Available3 Hearing and performed by a 3 ✔Blue Tooth Products Available tests ✔ No
Hidden Fees or Contracts
Hearing Instrument Specialist
Email: tdhearingservice@gmail.com
Email: tdhearingservice@gmail.com Open ay Saturd Bay View Mall | 470 Dundas Street East | Belleville
Bay View Mall | t: 470613.966.6653 Dundas Street East | Belleville t: 613.966.6653 | toll free: 1.866.608.9990 tollfree: 1.866.608.9990
mindfulness
Our “Upstairs Brain” Written by Mark Hill, M. Couns. Registered Psychotherapist
The prefrontal cortex, or our “upstairs brain” as Dr. Daniel Siegel calls it in his popular book The Whole-Brain Child, is responsible for things such as thinking and decision making as well as social processes including empathy and moral behaviour. It is located just behind your forehead and is fully developed by the time we are approximately 25 years old. The question is, once it is fully developed, is that as good as we get? Fortunately, for those of us who aren’t perfect, this writer included, the answer is no. Neuroscience has indicated that the brain continues to be ‘plastic’ throughout the life span no matter what has happened, even physical damage. Dr. Norman Doidge’s books The Brain that Changes Itself and The Brain’s Way of Healing are great resources if you want to learn more. Now, if it is true that our brains can change, it stands to reason that there are things we can actively do to make them better. How? Well, just like any muscle in the body, in order to strengthen it, we need to exercise it. We need to practice empathy, problem solving and compassion in our everyday life. Simply by focusing on different parts of our mind, we can increase the functioning of those parts. Since thinking about how other people feel and think is a way to do this, it would appear that old sayings like “do unto others as you would have them do unto you”, are worth contemplation. Having said that, self-compassion is equally important. After all, it doesn’t help to treat someone else like you
Foot Angel 7
want to be treated, if you think you are not worthy to be treated well! Another good resource with links to practical mindful activities directed at strengthening the prefrontal cortex, is found at centerhealthyminds.org. An excerpt from a study reads: “After two weeks of daily online training, the team found that participants who learned compassion were more generous in an economic exchange game compared to the control group (who learned how to reframe stressful thoughts). Greater generosity in the compassion group was associated with changes in the brain’s response to human suffering in regions involved in empathy and increasing positive emotions. This work suggests that compassion is indeed an emotional skill that can be trained.”
Problem solving games like chess and combining movement with breathing awareness in activities like yoga or martial arts, can also be very useful. Remember, every thought you think and every experience you have, creates physical changes in the brain. We can all make choices in our life and modify our own thinking in a way that will help towards maximizing our potential, even if that involves seeking professional help, and there is certainly no shame in that! When we actively practice compassion and empathy, and by doing so, increase the functioning of our prefrontal cortex, it’s a win-win all around because by being more compassionate towards others, we also help ourselves. You can reach Mark at www.mattersofhopecounselling.com
Whether you have health issues or not you deserve happy healthy feet! A complete foot assessment will take care of;
SUSANNE CHATTEN RPN ADVANCED FOOTCARE NURSE
• nail trimming • corns
• calluses • bunions
• ingrown nails • thickened nails • fungal infections
* Includes proper shoe fittings & ongoing manageable plans to care for your feet.
613 848 7383 |
bellesc7@gmail.com 33
eco
Dark Earth Could Herald a Bright Future for Agriculture and Climate Written by David Suzuki with contributions from David Suzuki Foundation Senior Editor Ian Hanington
Feeding more than seven billion people with minimal environmental and climate impacts is no small feat. That parts of the world are plagued by obesity while starvation is rampant elsewhere shows part of the problem revolves around distribution and social equity. But agricultural methods pose some of the biggest challenges.
fuel-consuming machinery and underpaid migrant workers. This has contributed to increased greenhouse gas emissions; loss of forests and wetlands that prevent climate change by storing carbon; pollution from runoff and pesticides; antibiotic and pesticide resistance; reduced biodiversity; and soil degradation, erosion and loss.
Over the past half century, the world has moved increasingly to industrial agriculture — attempting to maximize efficiency through massive, often inhumane livestock operations; turning huge swaths of land over to monocrops requiring liberal use of fertilizers, pesticides and genetic modification; and reliance on fossil
The “solution” offered by many experts is to double down on industrial agriculture and genetic modification. But doing so ignores how natural systems function and interact and assumes we can do better. History shows such hubris often leads to unexpected negative results.
34
Others are attempting to understand how to work within nature’s systems, using agroecological methods. One promising development is the renewed interest in a soil-building method from the distant past called “dark earth” or “terra preta,” which involves mixing biochar with organic materials to create humus-rich soil that stores large amounts of carbon. In the book Terra Preta: How the World’s Most Fertile Soil Can Help Reverse Climate Change and Reduce World Hunger, Ute Scheub and co-authors claim increasing the humus content of soils worldwide by 10 percent within the next 50 years could reduce atmospheric CO2 concentrations to pre-industrial levels.
eco
Dark earth’s benefit to climate is just one of its many exciting possibilities. It also enhances soils so they produce higher yields, helps retain water and prevents erosion. It’s more alive with biodiverse micro-organisms, making it easier for crops to adapt to changing conditions. And it’s a good way to recycle nutrient-rich food scraps, plants wastes and even human and animal urine and feces, rather than allowing them to pollute soil, water and air through burning and runoff. Biochar is a form of charcoal made via pyrolysis — heating organic wastes in a low-oxygen environment. According to Scheub, “If you pyrolyze organic wastes, up to 50 percent of the carbon, which plants have extracted from the atmosphere in the form of carbon dioxide, is converted into highly stable carbon, which can persist in soils for thousands of years.” As well as carbon, biochar retains nutrients like nitrogen and phosphorous, and because it’s porous, adding it to soils and compost helps them store nutrients and water.
Western scientists first studied terra preta in 1874 when Canadian-born Cornell University professor Charles Hartt and his team found patches of dark, fertile soils, several metres deep, along parts of South America’s Amazon River where earth is normally low in nutrients and organic matter. Later archeological research determined the soils were created by human communities up to 5,000 years ago. Scientists have since shed more light on the technique. Because the ancient practice is still employed in Liberia and Ghana, Africa, scientists from Sussex, Cornell and other universities were recently able to compare dark earth to soils nearby where the technique isn’t used. They found dark earth contained 200 to 300 percent more organic carbon and can support “far more intensive farming.” Cornell University lead author Dawit Solomon was surprised that “isolated indigenous communities living far apart in distance and time” achieved
similar results unknown to modern agriculturalists. “This valuable strategy to improve soil fertility while also contributing to climatechange mitigation and adaptation in Africa could become an important component of the global climatesmart agricultural management strategy to achieve food security,” he said. Scheub and her co-authors say the technique can be used on any scale, from home and community gardens to large farms. Terra preta includes instructions for creating biochar and enhanced soils, but cautions that organic wastes should be used rather than valuable forest products. Dark earth won’t solve all our climate problems, but combined with reducing fossil fuel use, it could make a huge difference while addressing many agriculture, food security and hunger issues.
35
Strong Communities, Sound Policies, Sustainable Farms
36
Ecological Farming Can Mitigate the Effects of Climate Change Written by Dianne Dowling, President, Local 316, National Farmers’ Union (Kingston, Frontenac and Lennox-Addington Counties)
Climate change is a critical issue for all of us no question. For farmers, it is particularly pressing and that makes it a pressing issue for people who like to eat what farmers grow. Climate creates weather, and the weather in eastern Ontario this summer has been brutal with severe drought in some areas, too much rain in others. Neither is optimal for growing the food crops farmers and consumers depend on. Some people have said climate change will help Canadian farmers, arguing that warmer temperatures will allow us to grow crops we have never been able to grow here before. These people are not looking at the full picture. Warmer temperatures also bring diseases and insects we have never had before. Warmer temperatures bring more storms, stronger winds and more erratic weather. These are not conditions that allow farmers and gardeners to count on harvesting the crops they planted weeks or months before. Climate impacts and the need to reduce greenhouse gas (GHG) emissions mean that our farm and food systems must be transformed away from high energy use, high inputs and high emissions. Farming practices, such as cover crops, residue mulching, composting and crop rotation recognize the importance of working with our environment (not dominating it). According to the Rodale Institute, a leader in organic agriculture in
the United States, “The solution is farming like life on earth matters; farming in a way that restores and even improves on the natural ability of the microbiology present in healthy soil to hold carbon. This kind of farming is called regenerative organic agriculture and it is the solution to climate change we need to implement today.” Scientists at Rodale estimate that, “if management of all current cropland shifted to reflect the regenerative model, … more than 40 percent of annual emissions could potentially be captured. If, at the same time, all global pasture was managed to a regenerative model, an additional 71 percent could be sequestered. Essentially, passing the 100 percent mark means a drawing down of excess greenhouse gases, resulting in the reversal of the greenhouse effect.” There are ways consumers can help, suggested by the UN’s Food and Agriculture Organization (my comments in brackets): • minimize transport of inputs and products, especially air and road transport (support locally produced food); • make more efficient and sustainable use of land (and preserve farmland for food production: you want to keep on eating, right?); • increase nutrient recycling from households to farms (or at least compost your food waste); • minimize food waste; • reduce consumption of highly
processed high-calorie foods; and • reduce packaging. The National Farmers’ Union is drafting a detailed, science-based, farmercentred plan on how to reduce GHG emissions from agriculture. In an article in the Union Farmer Quarterly (Summer 2016 issue), the coordinator of the project lists beneficial consequences of reducing GHG emissions, “the opportunity to build the agricultural system that citizens and farm families want, one that includes more farmers on the land, more young farmers, a rich diversity of delicious regional food, and diverse and environmentally sustainable approaches to stewarding the land and raising safe, nutritious food.” (www.nfu.ca - click on the publications link). For more information about the NFUs position on agroecology and food sovereignty, go to: http://www.nfu. ca/issues/agroecology-canada. You can reach the National Farmers’ Union at www.nfu.ca. The NFU advocates for policies that support farm families on small and mediumsized farms; it welcomes farm and non-farm (associate) members. Source: www.rodaleinstitute.org/reversingclimate-change-achievable-by-farmingorganically
Going green has never been easier. Be inspired at greenquinte.com 37
Surprised by the fuel efficiency, delighted by the versatility
All-New 2017 Corolla iM Now you earn miles with every purchase!
48 Millennium Parkway, Belleville www.bellevilletoyota.ca 844-839-8159