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You don’t have to ask me twice to go out for dinner. I love a good meal with great company. I do like to cook and I find it really satisfying, but between you and me, it’s not always easy, especially in late winter. Sometimes, I take on recipes that are too difficult in an attempt to break repetition. The time invested in shopping, cooking and clean-up can make it hard work to actually get a meal on the table. Thankfully, market time is here and structured meals go out the window for as long as the Canadian weather allows. In our home, this means endless summer tapas; small platters of seasonal goodness to pick and choose from. Fresh local produce can simply mean a buffet of side dishes and delicious summer comfort. It’s hard to believe that over 200 years ago, Kingston became home to the first farmers’ market in Ontario. Today, Ontario leads the way in Canada in supporting the renaissance of farmers’ markets. Other provinces are catching the spirit as word of Ontario’s success story spreads.
House
Contributors Dr. David Suzuki
Alexandria Barker
Natasha Turner, ND
Tamara Segal
Michelle Durkin, ND
Dyan Perry
Carolyn Cof fin
Jacquie Blanchette
Liz Grant
Jessica Ruttan
Kris Bonn
Monica Hemstock
Mark Hill Sharon Harrison
Diane Dowling Dana Goodfellow
Advertising Inquiries Bay of Quinte & Greater Kingston hlnpublisher@cogeco.ca
Our hard working farmers nurture seedlings into plants, pick the fruit, pull the vegetables, baked mouth-watering bread and other treats, prepare delectable jams, jellies and other preserves and load their trucks early in the morning to bring their products to market. They come to chat, to learn, to provide tips about perfect ripeness, food preparation and even share a recipe or two. Fresh picked food is always available at our local farmers’ market. Fruits, vegetables, meats, herbs, maple syrup and honey are in abundance.
healthy living now is published quarterly by
Shopping at the farmers’ market is a healthy decision not only for you, but for our community’s economy. For every dollar spent at the market, another two dollars ripple through the provincial economy. In Ontario alone, sales at farmers’ markets total almost $600 million annually, leading to an economic impact of an astounding $1.8 billion. For every one person you see working at the market, another two are busy at work back on the farm. As many as 27,000 people in Ontario are directly involved in preparing and selling the products you find at the market. Studies show 60 to 70 percent of market-goers visit neighbouring businesses on their way to and from the market. Perfect for our downtown businesses who rely on foot traffic. So, it’s a date - see you at the market! Enjoy,
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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.
Diane Dowling is a dairy farmer and the President of the National Farmers’ Union, Local 316, Kingston, Frontenac and Lennox-Addington counties. The NFU Local is a committed group of farmers, working to empower and support people through a knowledge-based farm and food system. It envisions healthy, high-quality, locally-grown food for all, within a secure and sustainable farm and food system.
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.
Liz Grant. BSc.PT Owner Physiotherapist, at Quinte Orthopaedics and Rehabilitation Specialist. Liz graduated with a degree in Physiotherapy in 1981, from the University of Toronto. Her specialty is in orthopaedic medicine and rehabilitation. Through extensive education and experience, Liz was certified as a Manipulative Physiotherapist (CAMT) and went on to instruct courses in both Ottawa and Toronto. She uses her wide variety of skills clinically to improve her patient care and has earned an excellent reputation in the Quinte area over the past 20 years. 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.
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wellness
Living Well and Aging Well Slowing down the aging process Written by Sharon Harrison
Ask anyone and most people will tell you they wish they were 10 years younger—some will even say 20 years or more. Age is a funny thing. We talk about it almost as much as we do the weather, frequently wishing we could be any age except the age on our birth certificate. Some people shy away from acknowledging their chronological age, others alter the number to suit, with many more happily shouting it from the rooftops. We are all aging; every one of us is getting older every second of every day. Most don’t see aging as a choice or something we have much control over. Some people believe once they reach a certain age—for some it can be 40, for others it is 60 or 70—there isn’t much they can do to improve their outcome, or the hard fact they are indeed getting older. Many more believe their genes have set them up for failure and if cancer doesn’t get them, a heart attack or stroke will. For some, age is just a number. The effects of aging are inevitable. Our memory may decline, hair may thin, bones may become brittle, fat will accumulate, skin will sag, our body will ache, muscles will atrophy, joints will hurt and gravity will work against us. It is never too late to make change, and often the benefits of doing so, especially later in life, can have pleasantly surprising consequences. In a world where billions of dollars are spent annually on anti-aging lotions and potions, laser treatments and Botox injections, supplements and detox programs, not to mention the hundreds of diet plans and exercise regimens, perhaps our energy and our dollars should be re-focused. First of all, accept what cannot be changed. There may be nothing at all you can do about your genetic make-up, your predisposition to certain diseases, or environmental factors. Accept and embrace what you have. Aging is a complex thing with many variables and it is different for everyone. We know we cannot
stop the aging process, but we can do our part to slow it down. Almost every decision we make about our lifestyle from diet to exercise to smoking contributes to the aging process regardless of our age. We all know a sedentary lifestyle, poor eating habits and obesity are bad for us. Add in unchecked blood pressure and cholesterol, our inability to deal with stress, poor sleep patterns, inappropriate drug use and not getting regular health check-ups, and we set ourselves up for failure. It is about making choices and taking control of our health as much as possible, and investing in ourselves. The human body is a remarkable thing with an innate ability to repair itself, and we can and do heal from many diseases. Type-2 diabetes usually shows up as a result of poor lifestyle choices, but changing your lifestyle can eliminate the disease. Even a damaged heart in some cases, has the ability to heal itself. Many cancers are directly attributable to lifestyle choices, and the effects of many diseases can be reversed in some cases just by making simple changes. Typically, the more that ails us, the faster we age. A healthy lifestyle goes handin-hand with slowing down the aging process along with every good habit we adopt. Eat your fruits and vegetables, take a little daily exercise, take good care of yourself and you will almost certainly slow down the aging process. Have your health work with you and for you rather than against. We have the power to change many aspects of our lives and our lifestyle. Many people chose not to. Don’t we owe it to ourselves and to our family to do better and to make smarter choices? Choose to quit smoking, or at least cut back. Plan to go to bed 15 minutes earlier than you usually would. Make the decision to drink just a little less alcohol. Be aware of your salt, sugar and saturated fat intake. Take a walk. Hydrate. Limit your sun exposure. Remember too,
intimacy and companionship play a significant role in anti-aging. And remember to laugh—it will knock years off your life. Taking small steps will have a big impact on the quality of your life especially as you age, but aging isn’t just about the physical things we can do; the mental stuff plays an important role too. The power of positive thinking and attitude can have an enormous impact on aging, along with feeling relaxed, happy and optimistic. Movement is key to longevity. Our muscles have a job to do, and every muscle counts. Keep physically active, but keep the mind and brain active too. We are living longer than ever before, so learn to understand how and why your body ages: we have the tools and the knowledge to do better. Aging well isn’t about running marathons, enduring two hours of hot yoga twice a week, or high-intensity cardio workouts at the gym. Making simple and small changes to your day can have a powerful effect on the body, our wellbeing and our lifespan. A 20-minute daily walk, 10 minutes of stretching, and five minutes of deep breathing can make a difference. Keep moving, learn something new, move your body in new ways, feed it well, don’t abuse it too often, and it will reward you in many ways, ensuring a spring in your step well into old age.
Sharon Harrison
Sharon Harrison is a local freelance writer contributing to various publications, and is the Copy Editor for Healthy Living Now. Sharon lives in Prince Edward County, Ontario, where she explores her interest in gardening, photography and mosaic art.
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Various psychological disorders have been correlated with frequent exposure to light, especially before sleep. In a 2011 study published in BMC Public Health, high cell phone use was associated with stress, sleep disorders, and depression. For the men surveyed, overuse correlated with depression and sleep disorders, and for the women surveyed overuse correlated with mental health problems, including depression. For both men and women, symptoms of depression and sleep disturbance increased significantly within one year of cell phone use in bed.
*sleepfoundation.org / BMC Public Health (2011)
According to a survey conducted by the National Sleep Foundation, in a random sample of 1,508 adults aged 13 to 64, about 95% of the respondents claimed to use some type of electronic device before sleeping. About half of the young adult respondents reported using cell phones within an hour prior to sleeping.
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
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wellness
A Space of Your Om Written by Alexandria Barker
Ahhh. Meditation. Is there anything as soothing and relaxing as clearing your mind while you just sit and breathe? You feel better just contemplating all the health benefits it gives you: reduced stress and anxiety, lower cholesterol levels, restful sleep, reduced blood pressure and more. So you carve out a bit of ‘me time’ and get nicely settled in, prepared to gift yourself with this mental vacay. But just as you are about to achieve total Zen, somebody barges into the room to see what you’re up to, forcing you to stop and put their needs ahead of your own or sit there for your allotted time anyway, stewing in your juices instead of basking in serenity. I feel your frustration. In fact, I shared it often, until I decided to create my own sacred space where I could enjoy my spiritual practices uninterrupted. Today, I want to share how you can do the same in an afternoon with a small space.
At each of the four corners I placed hematite crystals (known for their grounding qualities) and some large rose quartz, smokey quartz and amethyst crystals I chose for their healing energy. I covered the whole closet floor with quilts, turning it into one big pillow, and hung inspiring pictures on the walls. In one corner sits a “tree”, a vase filled with cut branches, decorated with fairy lights and crystals hung as ornaments. An aromatherapy mister at the entrance adds mood and fragrance. Then, with my I-pad set on meditation music, I happily retreat from the world, to emerge refreshed and renewed 20 minutes later.
You can easily create something similar yet uniquely your own. Then, with your ‘Do Not Disturb’ sign on the door, you’ll be all set to boost creativity, enhance your immune system and counteract the ill effects of stress, all by simply sitting and breathing. Ahhh. Alexandria Barker is a yoga and meditation teacher as well as a reiki master and life coach. Connect with her at 613-475-3867 or www. alexandriabarker.com Thanks! Alexandria Live the Joyous Life You Deserve!
www.alexandriabarker.com 613-475-3867
Having a special place to meditate is key to establishing this healthful habit. First, it helps you avoid the trap of squandering your precious time wandering from room to room deciding where to sit, noticing all the other things you “should” be doing instead, like housework – thoughts that take you right out of your Zen frame of mind! It also acts to condition your brain. Your mind and body EXPECT to be calm and quiet here, so you won’t encounter as much resistance to your practice. In my case, I reclaimed a spare bedroom’s four feet by four feet closet, completely transforming it into an environment so beautiful and tranquil I can hardly wait for the daily opportunity to sit and sooth my spirit! To begin, I completely emptied the closet, disposing of or finding new homes for its contents. I gave the interior a fresh coat of paint, hung sheer curtains for a door, strung white lights along the ceiling, and installed a wind chime at the entrance. 11
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Feeling Older Than You Are? You could be low in growth hormone Written by Natasha Turner, ND
It’s the one hormone that will substantially affect not only how old you feel, but how old you look. Growth hormone (also known as HGH) is essential for tissue repair, muscle building, bone density and healthy body composition. It is present in the young, however, expensive therapies to replace this potent rejuvenating hormone don’t have to be limited to the rich or famous as there are ways to boost it naturally without breaking the bank. Sleep deeper, longer: When we sleep in total darkness, melatonin is released, triggering a very slight but critical cool-down in the body. As body temperature drops, growth hormone is released and works its regenerative magic. Once released into the bloodstream, growth hormone has a very short life—only half an hour or so. During that time, however, it makes its way speedily to the liver and many other cells in the body. The best way to maximize your exposure to this youthful hormone is to get to sleep by 10pm (and no later than 11pm). My favourite sleep remedies include: magnesium glycinate (to bowel tolerance) before bed in conjunction with either Relora (2 capsules before bed) or melatonin (1-3mg one hour before sleep). Take the pinch test: Belly fat isn’t just a sign of excess insulin, it has been linked to low growth hormone according to one study of postmenopausal women. If you can pinch more than inch on your belly button, you may be low in one,
or both hormones. After a year of treatment, participants improved insulin sensitivity and reduced abdominal fat and total and lowdensity lipoprotein cholesterol concentrations. Certain amino acids (the building blocks of protein) help support growth hormone production when taken before bed or after exercise. Try one of these before your next workout: Tyrosine (500–1000mg/ day), Glutamine (1 tsp or 2000mg), Arginine/ornithine combination (2000mg of both) or Glycine (1 tsp or 1000mg). With time, you may find that your belly fat problem is a thing of the past. Laugh it up to look younger: I once prescribed watching the movie Bridesmaids to a 65-year-old woman who was constantly worried about her health. Research shows that a good chuckle can relieve stress, improve health and boost growth hormone levels. One study found that those who were told they were about to watch a funny movie had quite a reaction – 27 percent more betaendorphins and 87 percent more human growth hormone. So, make time for laughter in your life, or just think about doing it! Kick it up a notch on cardio: They say variety is key and when it comes to the right type of cardio for growth hormone levels, this is certainly true. While schedules don’t always allow for twice daily bursts of cardio, short, repeated bouts of aerobic exercise have been shown to boost GH concentrations over a period of 24 hours. Another option is to stick to interval cardio training, which increases both growth hormone and testosterone levels, getting you twice as slim in half the time. Here is an example of how to get started with walking, jogging, running or cycling intervals: •5-minute warm-up at a gentle or moderate pace of the activity of your choice. •1 minute at a fast pace or high intensity followed by 1 minute at a
moderate pace. Alternate 5 to 8 times. •5-minute cool-down at a gentle or moderate pace. Just remember not to do your cardio work prior to strength training – only afterwards or at a separate time completely. Workout with the guys: While we know the importance of strength training to improve overall tone and metabolic health, not all workouts are made equal. One study of women found that growth hormone was responsive to moderate and heavy exercise regimens having 3-12 repetitions while varying the amount of weights used. A friend of mine who is a personal trainer put it this way: “always lift weights that are heavier than your purse for best results.” And since I know my bag is usually over 10 pounds, it’s certainly good advice that may keep you looking younger. Are you low in growth hormone? Take this simple quiz. • Thinning skin or skin has lost its fullness • Dry or sagging skin • Menopause (women); andropause (men) • Lack of exercise • Loss of muscle tone in arms or legs • High alcohol consumption • Fat gain around “love handles” or abdomen • Difficulty building or maintaining muscle • Loss of bone density or osteoporosis • Generalized overweight/weight gain/obesity • Failing to sleep in total darkness • Difficulty staying asleep (especially waking between 2 am and 4 am) • Sleep apnea • Use of corticosteroids TOTAL: _______________________ If you check off five or more, you will benefit from boosting your levels. 13
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Food Sensitivities and Intolerances Are you secretly allergic to what you’re eating? Written by Natasha Turner, ND
I can’t tell you how many times in a week I hear, “I eat the same thing every day.” Often it’s accompanied with a sense of dismay as to why the patient is experiencing continuous digestive problems, migraines, acne, low energy or difficulty losing weight. What may be surprising is that this can be the exact reason why you aren’t achieving your goals. While eight common foods – milk, eggs, peanuts, tree nuts, fish, soy, wheat and shellfish cause 90 percent of all food allergies, every individual is different. Meet your overly sensitive immune system. While the cause of true food allergies—the kind that produces severe or anaphylactic reactions— involve IgE antibodies in the immune system, food intolerances can arise when we consume the same foods day-after-day with little variety. This dietary stagnation causes the body to become sensitized to the food. In common parlance, the terms allergy, sensitivity and food intolerance are often used interchangeably, but sensitivities and intolerances are not true IgE allergies. Food sensitivities or intolerances usually involve a different set of immune system antibodies called IgG antibodies. Symptoms are less intense and typically do not appear immediately, but rather within 1248 hours after eating the offending foodstuff. Heartburn, headaches, difficulty getting out of bed in the morning, looking tired even after sufficient sleep, an inability to lose weight, bloating and relentless water retention can all be related to food sensitivities or intolerances. Because the connection between the symptom and a specific food can be difficult to pinpoint, those who suffer these discomforts often go on feeling worse and worse as their immune system takes a constant beating. Many of us with food sensitivities don’t even realize how bad we feel until the problematic foods are removed from our diet. Then suddenly getting out
of bed becomes easier, our energy, mood and concentration improve, and joint pain, headaches and sinus congestion disappear. Here is a handy chart on common symptoms associated with food sensitivities. You may just be nodding your heads to more than a few of these side effects. Option A for identifying food allergies: I recommend that you do a 14-day elimination diet (My Hormone Diet Detox) where you remove the most common food allergens from your diet to give your body a break, alleviate stress off your immune system and detox overall (all grains that contain gluten, dairy, citrus, peanuts, caffeine, sugar and soy). Slowly re-introducing each food after a 14-day break can allow you to connect particular symptoms with your food choices. All that experimenting with different foods may sound like a major inconvenience, but the results can be invaluable. Uncovering food sensitivities is a powerful process that I encourage all of my patients to explore. But what you do with the information you gain is up to you. Once you have determined the effects of particular foods on your health, you have to decide whether or not you want to continue eating them. Option B for identifying food allergies: If you don’t want to do a 14day elimination diet you can consider IgG food allergy testing. Although I encourage you to go through the process of food elimination and reintroduction because it’s so effective, you can choose to have a blood test to identify your IgG food allergies instead. This test identifies the presence of IgG antibodies to certain foods. Positive results to certain foods should be followed with the removal of those foods from your diet for a period of two to six months.
Symptoms associated with intolerances/sensitivities:
food
Digestive: Gas Bloating Abdominal cramping Loose stools Indigestion or heartburn Constipation GERD (reflux) Blood in the stool Lactose intolerance Inflammatory bowel disease Irritable bowel syndrome
• • • • • • • • • • •
Skin: • Eczema • Psoriasis • Acne • Hives Mental/Emotional: • Irritability • Anxiety • Depression • Food cravings General: • Insomnia • Joint pain or stiffness • Arthritis (rheumatoid) • Fatigue • Difficulty getting out of bed in the morning • Headaches • Migraines • Malaise • Weight gain • Water retention • Puffy eyes • Dark under-eye circles • High blood pressure • Cellulite • Difficulty losing weight Nasal/Immune System: • Sinus congestion • Ear congestion • Post-nasal drip • Seasonal allergies • Hay fever • Asthma • Chronic ear infections • Itching in the ears • Itchy mouth • Runny nose • Watery eyes • Sneezing 15
wellness
Hot Flashes Signs of an adrenal or ovarian problem? Written by Michelle Durkin, ND.
Are you suffering from hot flashes and have tried some “natural” remedies that haven’t really helped? Are you wanting to avoid hormone replacement therapy (HRT) but don’t know what to take? Are you on HRT and are still getting hot flashes? As your ovaries shut down (if you are a woman), you start making less and less estrogen and progesterone throughout menopause. This doesn’t mean that you stop making these hormones completely though. You will still make small amounts of both of these hormones in your adrenal glands once the
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ovary factory has closed up for good. When women have more hot flashes during the day, there needs to be proper support for estrogen detoxification as well as phytoestrogen and phytoprogesterone support. In severe cases, the use of bioidentical hormones may be very beneficial. When women have more night sweats, I want to support the adrenal glands and balance blood sugar. It is more likely weak adrenal function and too many carbs in the diet that are the underlying cause of their symptoms, not a lack of estrogen. The best test to identify your particular hormonal pattern is a urine metabolite test for hormones or a salivary hormone panel. The ones I currently use with patients
are through the lab Rocky Mountain Analytical. More commonly however, after taking a patient’s case and conducting a non-invasive physical exam, I often have a good clinical estimation on where we need to start. All of the options are presented to the patient for them to make the final decision. Now, I would love to hear from you! Have you ever thought about your adrenals as being part of the problem with your hormones? What worked for you to help your hot flashes? Leave your comments on my blog and sign up for my weekly newsletter, Doctor as Teacher Tuesday.
Blog: eatrealfoodacademy.com\ blogtv
wellness
Liquid Gold Seven reasons why you should add bone broth to your diet Written by Carolyn Coffin
Hippocrates said it best, “Let food be thy medicine, and medicine be thy food.” Like medicine, real food has a remarkable power to heal the body. Bone broth is one of the most powerful natural medicines on the planet and it has been called liquid gold for this reason. Bone broth is a healing tradition in many cultures in the world, and due to its rich nutritional value, it has been linked to everything from calming inflammation to protecting your joints. Here are 7 reasons why you should make room for a little liquid gold in your life. 1. Your gut will thank you – From obesity and diabetes to heart disease and cancer, diseases of aging begin with inflammation, and that inflammation starts in your gut. A sick gut is a leaky gut, which allows toxins to enter the bloodstream and trigger an immune response. Left unchecked, this can leave you chronically inflamed. Bones are rich in collagen which turns into gelatin when cooked – and gelatin is a powerful gut healer. It boosts the integrity of your gut lining, loads you up with anti-inflammatory chemicals, and creates an environment for healthy gut microbes to thrive. 2. Bone broth gives you amazing hair, skin and nails – Here’s something women have known
for centuries: collagen and gelatin – as found in bone broth – can make your hair shine, your skin clear up, and your fingernails grow stronger. It’s like a facial and a trip to the spa all in one cup! 3. Bone broth calms cravings – Bone broth is rich, hearty and satisfying. One cup will leave you feeling like you’ve eaten a full meal. If you’re looking for a way to stop cravings for sugar and junk food while simultaneously melting away stubborn body fat, give bone broth a try. You won’t be disappointed. 4. Bone broth calms your stress – Finding an outlet for stress is one of the most important things you can do for your health. Filled with anxiety-calming glycine and magnesium, bone broth can soothe and relax you, allowing the stress to literally melt away. 5. Bone broth eases a cold – Grandma was right: chicken soup is a powerful prescription for cold relief, provided you make it yourself! Broth helps reduce the symptoms of a cold by preventing pro-inflammatory immune cells called neutrophils from moving to an inflamed area. 6. Bone broth protects your joints – Your joints contain cartilage, a slippery Teflon-like coating that allows them to move without grinding. Animal bones also contain cartilage which is packed with glucosamine and
chondroitin, the same nutrients doctors prescribe to keep joints young and healthy – as well as other joint-healing and lubricating nutrients. 7. Bone broth is easy to make – Get a big pot (crock pots work well) and toss in your animal bones – beef, chicken, turkey, lamb, or fish most commonly. Throw in some chopped onion, celery, carrots, and a little apple cider vinegar to help dissolve the bones. Season as you wish (salt, pepper, bay leaf), then cover everything with filtered water. Bring to a boil, reduce to a simmer, and walk away. After two hours (for fish), six hours (for chicken), or 24 hours (for beef), the bones will literally start to melt, releasing deep nutrition. Strain and refrigerate your broth. Once chilled, you’ll notice that it jiggles. That’s the gelatin, which is where the magic happens. The more gelatinous the broth, the better its quality, and the more nutrients it contains. Don’t be put off by the look of the gelatinous mixture: once heated up, it becomes liquid and tastes delicious! Never, ever underestimate this superfood, which is not only economical to make, but also incredibly versatile (think soups, stews, gravies, and even straight up!). Nature’s medicine doesn’t get any more powerful than this!
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Reflexology: What is it and how can it benefit me? Written by Jessica Ruttan, Registered Reflexologist, RRPr
Reflexology is something many people have heard about, but what is it exactly? Reflexology is a healing art originating in ancient Egypt and China, dating back to 4,000 BC. It is still commonly used throughout both Europe and Asia, and is increasing in popularity in North America. Reflexology is based on the idea that a map of the body is reflected on the hands and feet. By applying pressure to specific points on the hands and feet, you can affect various organs, glands and nerves in the body. Reflexology balances the nervous system by massaging and stimulating the nerve endings of the feet, which connect to the spinal nerves and their corresponding organs. It works with the circulatory system by breaking up congestion and deposits in the feet, which in turn, help detoxify the body. The client will usually sit in a chair, or lay on a massage table, and the reflexologist will massage and stimulate the hundreds of pressure points in the client’s hands and feet. As the reflexologist is working on those pressure points, she is triggering the parasympathetic nervous system, reducing anxiety and stopping the “fight or flight” response, so that the body can heal itself. The aim is to create homeostasis, which means the organs in the body are all working optimally together. For the client, it often feels like a very relaxing and enjoyable foot massage, where they can unwind from the stresses of daily life. What are the benefits, and is it for everyone? Anyone can have a reflexology treatment. Even if they don’t have a specific health concern, it can still be beneficial. Many of my clients receive weekly or monthly treatments as a preventative therapy. While there is often nothing specifically ailing them, they report feeling more relaxed after having a treatment, have more overall energy, and can deal more easily with everyday stresses.
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One of the most important benefits of reflexology is that it is a holistic, allencompassing treatment, meaning the entire body is being treated. Clients may come in with a complaint in one area of their body, but in order for that area to heal properly, their whole body needs to be in sync and working at its best.
Reflexology is a safe and gentle treatment. There are not many known adverse side-effects or precautions to take. Like any other alternative therapy, the client can sometimes feel worse for a few days before they start to feel better, but that is the body ridding itself of toxins and preparing itself for the healing process.
Other benefits include: Promotes balance and normalization of the body’s function • Improves circulation and delivery of oxygen and nutrients to the cells throughout the • body • Reduces pain and inflammation • Increases flexibility
While reflexologists cannot diagnose or prescribe, and they do not claim to cure, they can provide a very useful, and natural, tool in your health care regimen. For anyone with minor or major health concerns, or for anyone feeling stressed, overwhelmed or unhappy—or for anyone who would like to feel more energized, more balanced and more at peace—I recommend trying a series of reflexology treatments.
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The following is a list of conditions that may benefit from reflexology: • Acute or chronic muscle and joint pain (eg. neck, shoulder, back pain) • Arthritis • Cancer • Circulatory conditions • Depression, stress and anxiety • Diabetes • Digestive Issues • Headaches and migraines • Hormonal issues • Sinus congestion
Jessica Ruttan works at the Quinte Naturopathic Centre at 173 Church Street in Belleville. To book an appointment, please call 613-9669660.
wellness
Proper Desk Posture The golden rule of 90° Written by Dana Goodfellow, RMT, Owner - Quinte Mind & Body
One of the top conditions I treat in my practice is desk-work related issues. Believe it or not, the people sitting all day at a desk are the ones developing more injuries and conditions than active athletes or those with heavy labour jobs. This is because our human bodies are not designed to be sitting for eight plus hours a day. When we hold our bodies in positions for extended periods of time, our muscles and joints will react and tell you to move. This is done through the feeling of pain. When we feel pain, it’s our body’s way of saying ‘something is not right, fix me’. So next time you are sitting at your desk working away, don’t ignore that stiff neck or achy hip, listen to it. Get up and walk, stretch, apply heat if you can and readjust your posture. For proper desk positioning, I want you to remember this: My ‘Golden Rule of 90’ What’s the ‘Golden Rule of 90?’ Make sure every angle on your body is at 90 degrees! This means your knees are bent at 90 degrees, your hips are bent at 90 degrees, your elbows are close to your body at 90 degrees, and your head is looking forward so there is a 90-degree angle with your chin and neck. Make sure your head is not angled down or up while looking at a monitor screen. To make minor adjustments, try putting texts books under your monitor to raise it up. Otherwise, you are causing constant stress to your muscles in the back of your head and neck. Adjust your chair so you
Quinte Mind & Body 257 Pinnacle St. Suite 104 Bellville On 613-968-5086 Quintemindandbody.ca
are sitting properly back in it, and make sure it’s not too low or too high. If you are shorter, try to have a foot stool under your desk to rest your feet on. If your feet don’t touch the floor, or you are sitting at the edge of your chair, that will cause the 90-degree angle to be broken and cause hip issues. If you are lucky enough to work at an office that has access to ergonomic assessments to your work station, schedule one today. Minor changes can make a huge difference. Ask for a new chair with proper support if needed and make sure the ‘Golden Rule of 90’ is followed.
muscles. Trigger point therapy forces the fibres in the muscles to relax and promotes oxygenated blood flow to the area, which is a main reason why the muscle is not releasing on its own. With a combination massage therapy and adjusting your work station, your daily pain can be resolved. Keep in mind the ‘Golden Rule of 90’ throughout your day. Listen to your body and when you feel pain or discomfort, get up and stretch and become aware of your posture.
If you are currently suffering from burning, achy pain that develops throughout your work day, you may need massage therapy to help relieve the tension already created. As we work away at our work stations, our muscles are doing repetitive motions causing strain. Between the poor posture and repetitive motions, trigger points will develop within our tissue, and muscle imbalance can occur. Trigger points are contracted fibres of the muscle that don’t release and can cause referral and local pain. This pain can feel achy, burning, and sharp at times. With muscle imbalance, you will most likely present with rounded shoulders. This means your anterior (front) muscles are tense and over worked, and your posterior (back) muscles are weak. A manual therapy such as massage therapy is needed to fully release trigger points and will help release the tension in the anterior
Dana Goodfellow
Dana Goodfellow is the owner of Quinte Mind & Body in Belleville ON. She has been a Registered Massage Therapist and Medical Acupuncturist. Dana created Quinte Mind & Body to offer her patients true holistic mind and body care. After treating bodies physically with therapy for many years, she discovered a true connection between a patient’s mental health or state of mind and their physical body injuries. After becoming a certified Meditation Teacher to add to her practice, she is seeing a superior recovery with many patients. Dana is passionate about helping her patients with pain from the stress of everyday life to pain from a severe injury.
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Summer seasonal foods are here! Blackberries Nutritional Benefits: Blackberries are an excellent source of fibre and vitamin C. How to select: Pick blackberries that are firm and free of bruises. Make sure the berries are not leaking. Interesting fact: Blackberries are also known as “Blackcaps�. Kiwi Nutritional Benefits: Kiwis are high in vitamin C, vitamin E, fibre and potassium. How to select: Pick kiwis that are slightly firm, or you could be waiting a while to enjoy them. Interesting fact: Kiwis can be used as a meat tenderizer by rubbing the insides of the fruit onto the meat, and then letting it absorb for 10 to 15 minutes. Watermelon Nutritional Benefits: Watermelons have a high vitamin A and vitamin C content. How to select: Choose symmetrical watermelons with dried stems and yellow undersides. If you pick up the watermelon, it should feel relatively heavy for its size. Interesting fact: The first watermelon to be harvested was in Egypt, 5,000 years ago. Watermelons are 93% water, and perfect for staying hydrated.
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local food
Raspberry Leaf A nutritious herbal tonic Written by Tamara Segal, Registered Herbalist
Wild raspberries are one of the most common plants found growing in this part of the world. Inhabiting forest edges, tree lines, open fields and roadsides, raspberries abundantly offer the delicious gifts of their fruit. But berries are not the only benefits one can reap from these wild canes. The leaves of most varieties of raspberry have extensive nutritional and healing benefits too— particularly for women. Raspberry leaf has long been known for its support of the female reproductive system throughout every phase of life. Brewed into a delicious tea and consumed daily, raspberry leaf will safely and gently help to bring a menstrual cycle into balance. It will also reduce menstrual cramping. It can decrease excessive blood flow, not only in menstruation but in general. Known as a uterine tonic, it is a classic pregnancy herb. High in calcium, magnesium, iron and phosphorous, raspberry supports a healthy pregnancy, reducing the risk of miscarriage and diminishing symptoms of morning sickness. In her classic book, Hygieia: A Woman’s Herbal, Jeannine Parvati Baker notes that raspberry leaves contain a substance called fragrine which tones the reproductive organs. This helps facilitate a smoother, quicker, less painful delivery and reduces cervical tearing. Raspberry leaf tea can be consumed daily (one to two cups) from preconception all the way through to postpartum. It helps to support lactation, keeping both mama and baby well-nourished during the nursing phase.
Raspberry’s nutritive properties also benefit post-menopausal women who may be more concerned with bone support. Raspberry leaf tea, with lemon or lime juice added not only makes a refreshing drink either hot or cold, but also offers a bio-available source of calcium and magnesium to help prevent or reverse osteoporosis and strengthen bones and teeth. Raspberry leaf has a rather astringent characteristic which helps to tighten and strengthen tissues in the body. It has a notable effect on the mucous membranes, not only in the reproductive tract, but also in the mouth, bladder and digestive system. The tea can be gargled and swished around in the mouth and then swallowed for sore throats, gum infections, mouth sores and the like. It will also help to heal ulcers in the digestive tract, reducing bleeding and fighting infection, and it can safely alleviate diarrhea.
when the plant is not bearing flowers or fruit. Early spring and late fall (before a hard frost) are suitable times. Leaves should be either used fresh, or dried completely before use, as they can harbour toxic elements during the wilting process. For ease of harvest, branches can be pruned from the canes and then hung to dry. Dried leaves are then easily pulled off the stalks by running a hand along their length. Cultivated raspberry leaves can be used in place of wild ones. To prepare tea, steep one teaspoon of dried herb in one cup of water for 10 to 15 minutes. Women and girls of all ages and stages can safely benefit from the nutritional, healing benefits of our local raspberry canes. Their abundance is a gift for us all.
Raspberry belongs to the genus Rubus, with a few species producing both red and black raspberries and offering similar health benefits. Growing from one-and-a-half to six feet high, its curved stalks range from green to reddish-brown in colour, and are covered with prickly spines. Leaves are made up of three to five leaflets that have irregularly-toothed edges, whitish undersides and soft hairs on their surface. The leaf stems are bristly. Flowers range in colour from white to pink, and have five rounded petals. Raspberry leaves are optimally harvested at any point in the season
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products
new & now
Gap – Denim Sleeveless Romper Denim is always a good idea! This summer go day-to-night, farmers’ market shopping to drinks with the girls, all in style with this denim one-piece. Share the #GapLove. Visit gapcanada.ca to find a retailer near you or shop online
Vitamix – 780 This is the latest multipurpose blender from Vitamix. Featuring a responsive touchscreen control panel as well as five pre-programmed settings. Make everything from smoothies and frozen desserts to heated soups and nut butters. Visit vitamix.ca to find a retailer near you or shop online
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Contributed by: Dyan Perry
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Fun For all ages at the quinte sports & wellness centre where eVeryone is welcome! Active Living for Seniors Seniors who are active in their community make friends through social opportunities and are happier and healthier because of it. It has been proven time and again that people who are physically active improve their quality of life. Physical activity promotes better moods, improved ability to do daily activities; it helps reduce falls, decreases blood sugar levels for diabetic treatment and prevention, and it can even lessen the risk of some types of cancer. Seniors today have a number of activities to choose to participate in. Enjoy a walk with a friend, join a recreation programs, or visit a drop-in activity centre. Seniors can participate in activities such as: volunteering, computer classes, digital photography, stitching & sewing, book clubs, scrap booking and card making, relaxation and meditation classes, sports programs, water or land fitness classes, therapy programs, or, play games like: Mah Jongg, Scrabble, Cribbage, Bridge, etc. - just to name a few. Seniors become more involved in your community and become a healthier you.
Summer fun for all ages: • Children’s Camps, Youth Weekly Activities, Day Trips for Teens • Try a fitness class or workout • Come for a swim • Play a sport in the gym • Walk on the Track Scan the QR code to visit the QSWC For the monthly calendars of scheduled activities visit: www.qswc.ca
Pick-up a schedule at the Quinte Sports & Wellness Centre, or call for details: 613-966-4632
Belleville’s 50+ Centre Monday – Friday: 9am – 4pm Join us each day for fun activities. Meet new friends, learn new skills, enjoy some refreshments or use the computer room. The cost is only $5.00 per year, renewable each January.
Visit www.qswc.ca or call: 613-966-4632
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fitness
Wellington Dragon Boat Festival Summer fun on the water Written by Sharon Harrison
is significant. According to the Breast Cancer Society of Canada, about 25,000 Canadian women are diagnosed with breast cancer each year, and 5,000 die from it. Over the last 20 years, many towns across Canada have formed dragon boat clubs, where breast cancer survivors’ paddle for fun, exercise and the camaraderie. Dragon boating has become increasingly popular, not just with women and breast cancer survivors, but with everyone. Events, racing and festivals take place through the summer months and competitions begin early in the season. While some clubs and groups take the sport very seriously, most partake for the enjoyment of being out on the water. Photo provided by: Juanita McMahon
Breast cancer and dragon boating have held a connection for 20 years, beginning in Vancouver in 1996 when a British Columbian doctor thought an upper-body exercise such as paddling would benefit breast cancer patients during their rehabilitation. Cancer has been around for much longer of course, but it is only in recent years that breast cancer has been talked about more openly. With positive media coverage, the topic is more widely accepted and understood than ever before. While breast cancer does affect men, women have a far greater chance of receiving a diagnosis— about 99 percent of breast cancers occur in women—and the toll it takes on women and their families
The Wellington Lions Dragon Boat Club may be small, but it is mighty. What started out as a one-time event in 2007 has evolved into an annual event and, ultimately the festival it is today. This year, the club celebrates its 10th anniversary. Its annual festival sees dragon boat teams converge, with participants coming from across southern and south-western Ontario. The event usually sees about 12 teams participate: at least two are breast cancer survivor teams, along with three or four community teams. This is a fundraising event for the Wellington District Lions Club, where all proceeds are put to good use directly in the community. The 10th Annual Wellington Dragon
Boat Festival will take place on Saturday, August 13, 2016 in the harbour and channel in Wellington. The day promises to be one of fast, furious, fun racing with a little silliness thrown in, too. Able-bodied, young or old, cancer survivor or not, everyone is welcome to paddle— each team is guaranteed three races plus a final race. With each dragon boat seating 20 people, why not put a team together? Or individuals can fill a space in a boat. For those unable to attend or participate in the festival, dragon boat paddlers are warmly welcomed at the club throughout the summer months. If you have never tried paddling before, and would like to give it a try without any commitment, the club offers three free practice sessions. Further information and registration forms on the Wellington Dragon Boat Festival can be found at http://www.e-clubhouse.org/sites/ wellingtonon/page-7.php 10th Annual Wellington Dragon Boat Festival Date: Saturday, August 13, 2016 Time: 9:00am – 3:00pm Location: Wellington Harbour (at the end of Beach Street), Prince Edward County Participants: $600/boat ($30/person) Free Admission
Save the date: Celebrating 22 years! Terry Fox Run and Sandbanks join forces again. The Friends of 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. For more information, contact Aggie Bortolussi 613.393.3319 or Agnese.bortolussi@ontario.ca or Karen Allore kinfl@hotmail.com 25
fitness
Sizzling Summer Workout Written by Jacquie Blanchette
As the summer approaches, many people are stressing over what they’re going to look like at the beach! But I encourage you to reframe your thinking and focus instead on the many health benefits of leading an active lifestyle. In my experience, the people that are most successful at achieving their health and fitness goals are those that make the
connection that the training they are doing is more life-enhancing than image-enhancing; it strengthens their bodies, improves their quality of life -especially as they age – increases their everyday energy and basically helps them feel good – being confident in their appearance is just an added bonus! Don’t get caught up in working out to display
your beach body, do get caught up in strengthening the body that carries you through life. This workout is designed to improve the efficiency of your heart and lungs in order to boost your energy, strengthen your shoulders so you can carry what life throws at you, and tighten your core so you have a solid foundation from which to move through life.
Start with 3 minutes of light skipping, and then perform the following circuit sequentially with 1-2 minutes of skipping between each exercise. Beginners can try 30 seconds of skipping, or even take a break before doing the next exercise. Aim for 20-30 minutes of activity and finish with a good stretch!
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fitness Plank Walks: Start in a straight arm plank position (beginners can plank from their knees, or on an elevated surface). Keep your core engaged and aim to minimize any movement through your hips as you set your right elbow on the ground, followed by your left elbow, then back up on to your right hand, then left hand. This is one full repetition. Perform 8-12 reps leading with your right arm and then repeat by leading with your left arm.
Superhero planks: Start in a plank position, then
try reaching your right arm forward and your left leg off the ground a few inches and hold for up to a minute (or as long as you can). Aim to keep your hips and shoulders in alignment (so no leaning to the side). Repeat on the other side. Beginners can start by simply reaching an arm or a leg instead of both at the same time.
Side planks: Start on your right side with your right elbow directly underneath your right shoulder and your hips in alignment (no leaning forward or back) and lift your hips off the ground. Hold this position for up to 45 seconds (or as long as you can). Repeat on the other side. Beginners can bend their bottom knee and hold from their knee.
Pushups: Start in a straight arm plank position with your hands just a bit wider than shoulder width apart. Then as you lower your body to the floor hands should be at midchest with shoulders down away from your ears. Push back up to a straight arm plank position. Beginners can perform these on an elevated surface; the more upright you are, the easier it is. Challenge yourself to perform as many reps as you can before moving on.
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family strategies
Exercise Your Bones Back to Better Health Written by Liz Grant
Remind yourself of the following: Balance your weight evenly on both feet • Gently draw the belly in • Keep your gaze parallel to the floor or straight ahead • gently tuck your chin in • Draw your breastbone up slightly • When sitting, stay erect with support for your lower back, with a small pillow or supportive chair
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At least two million Canadians are affected by osteoporosis. One in four women and many men over the age of 50 have osteoporosis. Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. It is typically a result of hormonal changes, or deficiency of calcium or vitamin D. This leads to increased bone fragility and risk of fractures, particularly of the hip, spine, wrist and shoulder. Bone loss occurs silently without any symptoms until a fall causes a fracture. People with osteoporosis, and those at risk of developing it, can prevent bone loss, fractures and falls by combining specific types of exercise as outlined by Osteoporosis Canada. It is a multicomponent exercise program that combines muscle strengthening and balance training. There is clear evidence that performing challenging balance exercises can reduce falls. Therefore, there is a shift away from aerobiconly exercise regimens to those that emphasize strength and balance. Studies show that regular weightbearing exercise and strength training can increase bone density in adults by up to one percent per year. This may not sound like a lot, but it is significant considering that without the appropriate exercise, you could lose one percent per year.
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Strength Training Strength training refers to exercise where free weights (dumbbells), weight machines or exercise bands are used to make the bones and muscles work by lifting, pushing or pulling a ‘load’. Strength training can increase spine and hip bone mineral density. A few examples might be: • squats, or sit-to-stand exercises for legs and buttock muscles • Heel raises for lower legs • wall push-ups for the chest and triceps • bow and arrow “pull” with an exercise band for upper back and bicep • Lateral raise with an exercise band for shoulders and back arms With just 5 exercises you have just trained your whole body! Postural Exercises Postural exercises are essential for anyone who has an excessive forward curve in their upper back and is unable to hold their head in alignment over their body. Most of the activities of everyday life bring us into forward positions; therefore we need to be meticulous about our posture. Poor alignment, can cause increased loads on the spine and result in fractures. Exercises targeting the back extensor muscle can improve the alignment and reduce the risk of vertebral fractures.
Balance Training Exercises that improve balance and coordination reduce falls and fractures. Falls remain the leading cause of hip fractures among older adults, causing 63 to 83 percent of hip and non-vertebral fractures and about 45 percent of vertebral fractures (as reported by Osteoporosis Canada). With practice, your balance can improve and reduce the risk of falling. • Try standing on one leg for 30seconds • stand with one foot in front of the other, front heel touching back toes • stand on our heels only • stand on your toes only Aerobic Physical Activity This is an activity that you can do for at least 10 minutes at a time continuously and increase your heart rate. For individuals with osteoporosis, it is recommended weight-bearing aerobic exercise is best for the bones and muscle of the legs and trunk. These include activities like walking, jogging, dancing and stair climbing. If you have a family history of osteoporosis, or have had a recent fracture, contact your family doctor to discuss having a bone mineral density (BMD) test. A BMD test can tell you whether or not you have osteoporosis and how likely you are to develop it in the future, and can help you to make decisions that may prevent fractures or further bone loss.
For more information on osteoporosis, visit www.osteoporsis.ca or www.bonefit.ca
family strategies
Loving your Fitbit? Discover the use and abuse of your data Written by Kristian Bonn, Bonn Law
data helped the injured plaintiff – but there is a dark side to disclosing this personal data.
Kristian Bonn
In the past few years, personal activity tracking devices have exploded in popularity. In 2014, Fitbit, one of the more popular activity trackers earned $132 million US in profit on revenue of $745 million – that is a lot tracking devices at $100 a pop! These activity devices will track a person’s number of steps, exercise, sleep and all manner of other personal data. The data can be shared over social media with friends and family. The accountability helps motivate people to be more active and healthy. As a lawyer, I think of how this data can help or hurt a person in a legal case. In 2014, an injured plaintiff in Alberta successfully used the data from her Fitbit fitness tracker to demonstrate how her activity dramatically decreased following a traumatic injury. As she was consistently wearing the Fitbit in the months and year before the injury, she could show the affect of the injury on her activity levels. In this case, the activity
The admission of this evidence opens the door for an insurer to demand disclosure of the personal data of a plaintiff’s activity tracker. The data could be used by the defendant insurer in an attempt to paint a picture to a jury that because of your activity you should not be compensated for your injuries and/or to terminate your disability benefits. The irony is that almost all medical and healthcare practitioners recommend that people be as active as possible, even if the activity causes some pain. A person who keeps active and tracks his or her data could be confronted with the data at trial. The data could be misleading and not take into consideration the entire picture. There is also the risk that a person involved in a personal injury lawsuit may not appreciate how active he or she may appear on the activity device. If the person testifies that he or she is not as active as what is indicated on the activity tracker, the perception may be that the person is not telling the truth.
A second concern is with how insurers can potentially use this information. On the one hand, there is the opportunity for lower premiums by allowing insurers to monitor activity levels. For example, in 2015, the American insurance company, John Hancock, started offering policy holders up to 15 percent discount on their life insurance premiums if they agree to wear an Internetconnected Fitbit and allow the insurance company to track their activity levels. On the surface this looks like a good idea and will help those who are active to receive well-deserved premium reductions. However, this could be a slippery slope. Insurers could start using the data to terminate or deny legitimate claims. I worry that our personal privacy continues to erode. We all need to keep active and increase our fitness, but we don’t want that data to be used against us. Indeed, if we know that the data might be used against us, we may reasonably choose to be less active than what we should be for our better health and fitness. The better choice is to simply be active everyday and not worry about tracking every step.
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“Every day, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it.� - Dalai Lama
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mindfulness
family strategies
Act Your Inside Age Written by Monica Hemstock
I believe that the way to achieve glowing health and longevity, whether you are a man or a woman, is to act your inside age. The sense of enchantment is the spirit of our inner child. Recapture your sense of wonder and age backwards like Benjamin Button in F. Scott Fitzgerald’s 1922 short story! To a child, the world is a magical place. What could be more fulfilling and wonderful than combining the experience and wisdom of age with the magic and enchantment of youth? Science now demonstrates that our beliefs carry more power than our reality. Hence, many elders are programming their subconscious minds rather than merely shifting their conscious beliefs. Perhaps one of the most amazing mind-overgenes experiment about aging was conducted many decades ago, and is described by Dr. Deepak Chopra in his best-seller Ageless Body, Timeless Mind: The Quantum Alternative to Growing Old. Dr. Chopra recounts the story of eight men in their mid70s and older who were dropped off at the entrance of a converted monastery in New Hampshire. A couple of these men were stooped with arthritis and two of them walked with canes. Once in the building, they entered into a staged time warp. Music on the vintage radio played songs from 1959, and the blackand-white televisions broadcast only shows from that year, such as The Ed Sullivan Show, and all the books and magazines lying around on coffee tables were from that same period. Completely immersed in this radical, five-day experiment created by Harvard psychologist Ellen Langer, the monastery became their home. The results of this experiment can only be described as remarkable. These men improved in memory and manual dexterity and were more active and self-sufficient, and behaved much more like 55-yearolds than 75-year-olds. However, the most amazing result had to do with aspects of aging that were once
considered irreversible. Impartial judges who were asked to study before and after pictures of these men detected that their faces looked an average of three years younger— after just five days! All sorts of testable biomarkers of aging improved and current science confirms this landmark study. Where did we learn to use age as an excuse that limits our experiences? It actually originates in childhood from a list of memes concerning age. For example, “You can’t learn to ride a bicycle until you’re six.” “You can’t drive a car until you’re sixteen.” Then, as we reach maturity, society tells us, “You can’t teach an old dog new tricks,” or “You can’t fall in love again at your age.” However, our mind is ageless and is oblivious to the physical aging process. Age means nothing when we are living our passion. Time does not have to be an enemy because we can decide not to let it rule our life. In 2005, a Romanian woman named Adriana Iliescu became, at age 66, the oldest mother on record, using in-vitro fertilization to give birth to a healthy baby girl. Iliescu’s attitude reflects New Age beliefs. When interviewed, she said that there is such a difference in the way she looks and how she feels. As Dr. Chopra notes, “Iliescu has shattered the stereotype of motherhood belonging only to the young by asking her body to keep up with how young she felt and in doing so she was quite consciously pushing the boundaries of aging.”
Acting our inside age, we reinvent ourselves according to how we feel rather than our chronological age. The way we feel is our psychological age and this in turn affects our biological age, which can be many decades younger than the date on our birth certificate. Science has proven that in one year about 98 percent of all the atoms in our body have been exchanged and therefore many of us are choosing to make a change in our evolutionary direction. This change is to basically step outside the prison of our social conditioning and awaken to the fact that there is a mindset of aging that need no longer confine us to the rocking chairs of days gone by. We now know that our beliefs create our behaviours and our reality and our new choices are becoming our new biology. In order to push the limits of antiaging, we understand our body as a by-product of our consciousness, and we use all of our many tools of transformation to change our perception of our psychological age, and of our body itself as well as our perception of time. When we do this we make better lifestyle choices because our consciousness operates from the soul’s ageless point of view and our decisions reinforce the reversal of the aging process. Feeling good starts on the inside.
www.awakeningspirit.ca
“Holding on to anything is like holding on to your breath. You will suffocate. The only way to get anything in the physical universe is by letting go of it. Let go & it will be yours forever.” - Deepak Chopra 31
mindfulness
What’s happening in our bodies is as here-and-now as it gets, so take some time to check in and notice your body. It’ll help you pop out of autopilot, develop more awareness, and make better choices. Know your body A simple body scan is a great way to tap into the power of your body. Lay down, close your eyes, and get curious about the sensations you’re feeling— like warmth, coolness, tension. Cut stress with regular check-ins Take a deep breath and notice where tension arises—maybe in the brow, jaw, shoulders, or abdomen. Allow the tense places to soften as you breathe, then stretch and adjust your posture. Savour the good We often feel our emotions, both positive and negative, in our bodies. The next time you feel good, notice how this manifests physically. Does your body feel relaxed? Is there warmth in your chest, or a slight smile across your face? Becoming aware of positive emotions allows us to broaden our momentary perspective and spark positive reactions, like the urge to savour and appreciate beautiful scenery or the impulse to play. Inevitably this builds greater personal resources. Raise your emotional intelligence Listen to the moment-to-moment clues your body gives you about how you’re feeling. By simply noticing these clues, you’ll gradually increase your emotional intelligence—which is your ability to understand and manage your emotions.
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mindfulness
Practising Compassion for Ourselves and Others. Permission to take a time-out Written by Mark Hill, M. Couns., Registered Psychotherapist
When it comes to our ethical and moral consideration of what we do when we feel disrespected or we think others slight us in some way, idealistic ruminations come to mind like, “turn the other cheek” and forgiveness. The word namaste has become more and more popular in usage, with the literal meaning of “I bow to you”. But is that what we do? Just the other day, I was driving along and the person in front was going slow – sooo sloowww. So, I started thinking “This is going to make me late! What is their problem? They should really pull over, etc., etc.” These thoughts brought feelings of frustration, and my behaviour to entertain what one might call tailgating, until I looked at my speedometer and noticed they were going at the speed limit. I’d suggest, just as often as not, it is our perception that others have slighted us in the first place, when no actual slighting has even occurred. Many times, just some patience and understanding are needed. There is an acronym of the word THINK that I think is quite good. It goes, “Before you speak, THINK: T = Is it True? H = Is it Helpful? I = Is it Inspiring? N = Is it Necessary? K = Is it Kind?” The term ‘time-out’ has been popularized in terms of parenting as an alternative to spanking or other forms of corporal punishment. However, I like to suggest that clients use it as more of an emotional
regulation strategy for themselves, as a way of taking responsibility for their own emotions. When I have my wits about me, it’s my preference to use it as such, with my own children. Rather than a punishment, it turns into time to calm down for everyone, including me! It is used to take some deep, slow breaths, in order to slow down the heart rate that the amygdala has revved to the point of redlining, and to bring the more problem-solving part of my brain into gear again. So, instead of squealing tires and smoke (and being just plain bad for you, let alone everyone else), you will get a smooth, safe ride. Re-establishing the boundaries still may be relevant, but at least they’re more likely to be reasonable ones. Remember, the word “discipline” means: “to teach”, not “to punish”. Having said that, there are some times when anger is, in fact, appropriate. For example, seeing someone being bullied, or oppressed, or our own children being treated in a cruel way or even abused. Here, wisdom, legalities and a safety-first attitude are required, but I would say, the majority of the time our anger rears its ugly head, the above scenario is not the case. We get caught up with our OWN thinking, our OWN justifications when the reality is that, if we take the time-out to practise compassion for others, including ourselves, we will all be both happier and healthier, and these days science can back that up. www.mattersofhopecounselling.com
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eco
Nature Calms the Brain and Heals the Body How we can slow things down Written by David Suzuki, with contributions from David Suzuki Foundation Climate and Clean Energy Communications and Research Specialist, Steve Kux
For the most part, our brains didn’t evolve in cities. In a few decades, almost 70 percent of the world’s people will live in urban environments. Despite the prosperity we associate with cities, urbanization presents a major health challenge. Cities, with their accelerated pace of life, can be stressful. The results are seen in the brains and behaviour of those raised in cities or currently living in one. On the upside, city dwellers are on average wealthier and receive better health care, nutrition and sanitation than rural residents. On the downside, they experience an increased risk of chronic disease, a more demanding and stressful social environment and greater levels of inequity. In fact, city 34
dwellers have a 21 percent greater risk for anxiety disorders and a 39 percent increased likelihood of mood disorders. A study published in Nature, links city living with sensitivity to social stress. MRI scans show greater exposure to urban environments can increase activity in the amygdala, a brain structure involved in emotions such as fear and the release of stress-related hormones. According to the study, the amygdala “has been strongly implicated in anxiety disorders, depression, and other behaviours that are increased in cities, such as violence.”
The researchers also found people who lived in cities for their first 15 years experienced increased activity in an area of the brain that helps regulate the amygdala. So if you grew up in the city, you’re more likely than those who moved there later in life to have permanently raised sensitivity to stress. Author and professor, David Gessner, says we’re turning into “fast twitch” animals. It’s like we have an alarm clock going off in our brains every 30 seconds, sapping our ability to concentrate for longer periods of time. The demands of urban life include a constant need to filter information, dodge distractions and
eco
make decisions. We give our brains little time to recover. How do we slow things down? Nature seems to be the answer. Cognitive psychologist David Strayer’s hypothesis is that “being in nature allows the prefrontal cortex, the brain’s command centre, to dial down and rest, like an overused muscle.” Research shows even brief interactions with nature can soothe our brains. Stanford’s Gregory Bratman designed an experiment in which participants took a 50-minute walk in either a natural or an urban environment. People who took the nature walk experienced decreased anxiety, brooding and negative emotion and increased memory performance. Bratman’s team found walking in natural environments can decrease rumination, the unhealthy but familiar habit of thinking over and over about causes and consequences of negative
experiences. Their study also showed neural activity in an area of the brain linked to risk for mental illness was reduced in participants who walked through nature compared with those who walked through an urban environment. Korean researchers investigated the differences in brain activity when volunteers just looked at urban versus natural scenery. For those viewing urban images, MRI scans showed increased blood flow to the amygdala region. In contrast, areas of the brain associated with empathy and altruism lit up for those who viewed natural scenes. In Japan, scientists found people spending time in nature — shinrinyoku or “forest bathing” — inhale “beneficial bacteria, plant-derived essential oils and negatively-charged ions” which interact with gut bacteria to strengthen the body’s immune system and improve both mental and physical health.
Spending time in nature regularly is not a panacea for mental health but it’s an essential component of health and psychological resilience. Nature helps us withstand and recover from life’s challenges. Even city dwellers can find nearby nature — a garden, local park or trail — to give their overworked brains a break. Every spring, the David Suzuki Foundation challenges Canadians to spend more time outside for health and mental well-being. The 30×30 Nature Challenge asks people to commit to spending at least 30 minutes a day in nature for 30 days in May. When you take the 30×30 pledge at 30×30.davidsuzuki.org, you’ll receive the latest research on the health benefits of spending time outdoors along with practical tips on how to add green time to your daily routine. Let’s show our brains — and bodies — some love. Get outside. 35
farm to table
Eat Local, Fresh and Healthy Written by Dianne Dowling, President, Local 316, National Farmers’ Union (Kingston, Frontenac and Lennox-Addington Counties)
Strong Communities, Sound Policies, Sustainable Farms
Nutritionists tell us that for good health, half of our plate at any meal should be covered with vegetables and fruits. Have you made a commitment to eat more vegetables and fruits? Eastern Ontario farmers are working hard to help you fulfill that resolution. As I write this column, farmers are planning and planting for the 2016 season, and by the time you are reading these words, there will be local vegetables, fruits and herbs available for eager eaters. Unfortunately, for people who think of local food as coming from within 100 kilometres, the province of Ontario defines “local” as anywhere in the province, plus 50 kilometres into Manitoba or Quebec. This definition means that grocery retailers can label foods from hundreds of kilometres away as “local” -- likely not what purchasers think it means.
Where can you find local -- truly local -- produce? 1. Farmers’ markets - A farmers’ market is a wonderful place for building community and the local economy, through buying and selling local food. Do you have a question about the products being offered? The grower or processor is right there to answer your questions. Wondering what small, family businesses are nearby? Chat with your fellow shoppers or with the vendors. Make browsing and shopping at a local farmers’ market part of your weekly routine, and help boost the amount of fruits and vegetables on your plate -- and your connection to the local food system. The Kingston/Frontenac County area has nine farmers’ markets (including three new ones this year!) and one public market. Each market, new or old, welcomes more buyers and vendors. A list of the farmers’ markets, including dates, times and
contact information, can be found at www.nfulocal316.ca. For other areas, contact your municipal or county offices for information. Keep in mind that there is a difference between farmers’ markets and public markets. A farmers’ market is a seasonal, multi-vendor, community-driven organization selling food, art and craft products including homegrown produce, home-made crafts and value-added products, where the majority of vendors are primary producers. A public market is usually municipallyowned and operated, and consists of food and crafts merchants who sell some products they produce or grow themselves, but who often resell products from local producers or wholesalers. Public markets usually include local producers during the growing season. If you prefer to buy from local producers, ask questions at the stall about the source of the products offered.
Going green has never been easier. Be inspired at greenquinte.com
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2. Community shared agriculture enterprises - Community shared (or supported) agriculture (CSA) is a way for eaters to participate in the food system by buying a membership before the growing season, in return for a weekly box of seasonal vegetables and herbs (or other products, according to what the farm is offering). The CSA allows the farmer to have income before the growing and harvesting seasons, to pay for seeds, infrastructure, staff costs and other needed items. The members share the risks and the bounty of farming with the farmer. Many members say belonging to a CSA helps them eat more vegetables, introduces them to new foods and recipes and encourages their children to enjoy vegetables, because they feel connected to the farmer that grows them. Meeting other CSA members, the farmer and CSA staff at the weekly drop-off/pickup locations (and at work bees and social gatherings) often leads to new friendships and networks.
To locate CSAs in your area, go to csafarms.ca. If the CSAs in your area are full for this year, ask to have your name on their contact list for next year. 3. Independent grocery stores and restaurants - Unlike managers at chain stores and restaurants, owners and managers of independent stores and restaurants make their own purchasing decisions. They may offer local produce and menu items; if they don’t, ask the manager or owner to investigate sourcing food from local farmers and food processors. Patronize stores and restaurants that offer local foods and let the staff, managers and owners know that is why you shop there.
4. Grow your own - People who grow their own vegetables understand these two things -- gardening is very rewarding but it takes effort, knowledge, skill and equipment. In other words, gardeners appreciate what goes into producing vegetables, fruits and herbs for others, and appreciate the value of supporting local farmers and food producers. Whether your garden is large or small, you probably will be looking for fruits, vegetables and herbs to supplement what you grow.
Kupecz Family Farm has ethically raised lamb, eggs, chicken and turkey for a holiday feast, or any special occasion.
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natural network BERWICK
HOMEOPATHY
VITAMINS & NATURAL SUPPLEMENTS
NATURAL & ORGANIC
M.M. Townsend D.Ac, D.Hom: Homeopathic Medicine, Acupuncture, 25 years in Private Practice; Kingston, ON; Phone & Fax: 613546-3967
Sigrid’s Natural Foods: Bulk foods, vitamins & herbs, gluten-free foods, body building supplements; for over 30 years; Kingston, ON; 6l3-384-1756
MASSAGE THERAPY
NAPANEE
New Horizons Therapy Centre: Massage Therapy with RMTs, Hot Stone Massage, Aqua Massage, Myofascial Therapy, Colonics, Gift Certificates; 525 MacDonnell St., Kingston, ON; 613-549-5975
ARTISAN GALLERY
Homestead Organics: Organic seed & feed, farm & garden supplies, organic food store on site.1 Unions St., Berwick, ON; 613-984-0480;1-877-984-0480; www.homesteadorganics.ca
BELLEVILLE NATUROPATHIC Quinte Naturopathic Centre: Dr. Michelle Durkin, BSc, ND: Naturopathic Medicine, Bowen Therapy, Nutrition, Acupuncture; Belleville, ON; www.quintenc.ca; 613-966-9660
CAMPBELLFORD NATUROPATHIC Your Family Naturopath: Dr. Andrea Bull, ND; 42 Front Street North; Campbellford, ON www.familynaturopath.com; 705-957-4226
KINGSTON
HEALING HANDS & BODY MIND SPIRIT YOGA STUDIO Acupuncture, Reflexology, Reiki, Massage, Esthetics, Yoga Classes, Reiki and Reflexology Training, Workshops, Herbal Consulting, Life Coaching, Health Products, Gifts. Laurie Vella, D.Ac. www.healinghandskingston.ca Gift Certificates Available 832 Development Drive, Kingston 613-384-7860
HEALTH CONSULTANT/PRACTITIONER Natural Solutions: Laurie White, RN for 28 years. Preventative Health Consultant. www.nikken.com/lauriewhite. For a complimentary consultation call 613-766-1699 or ljwhite@kos.net
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NATURAL/ORGANIC & WHOLE FOODS Tara Natural Foods: Celebrating 40 years in business! Organic fruits, vegetables, meat & poultry, organic milk, yogurt & cheese, vegan & gluten-free products, wild fish, vitamin supplements, probiotics & more! 81 Princess Street, Kingston, ON; 613-546-4439
Synergy Artisan Gallery: Synergy Artisan Gallery presents the unique and dynamic work of dozens of talented artists and crafters, working within many medias; 3 Dundas St. Unit #3, Napanee, ON; 613-308-9332
WILTON/ODESSA CHEESE FACTORY Wilton Cheese Factory: Rennet-free; Cheddar & Variety Cheeses; no added preservatives; vegetarian friendly, Fresh Curds; Gift Boxes, Baskets & Gift Certificates; 287 Simmons Rd., RR2, Odessa, ON; www.wiltoncheese.ca; 613-386-7314