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Table of Contents Health and Fitness Interview with Dr. Philip Blew, MD

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Kirsten Moore-Towers Biography

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My Struggle with Mental Health

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Why you should rethink Sports Drinks during

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and after your workouts Your Body on Drugs

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2 Delicious Comfort Foods Made Healthy!

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Health and Fitness Interview with Dr. Philip Blew, MD Interview Questions

1. What is your job and what does it entail?

“I am an anesthesiologist which means that I look after patients when they are having surgery. This is either by putting them to sleep for the surgery and waking them up at the end and looking after their pain management or sometimes by freezing a part of their body like their leg or their arm so that they can have an operation.” 2. When did you decide you wanted to become a doctor? “I guess all my life I have wanted to be a doctor. It probably started when I was a young child. I was always interested in science and how things worked in biology and chemistry. I also had doctors in my family. My uncle was a family doctor in Niagara Falls which made me very interested in it. One of my best friends who was also my neighbour had parents that were doctors. One was a surgeon and one was an anesthesiologist and so that made me interested in medicine. I was also a pretty good student so I thought I could probably do that for a career.” 3. What is the best way for anyone to stay healthy. “I think being healthy means a lot of different things. One of the most important parts about staying healthy is being a non-smoker. Smoking is one of the most obvious risk behaviors that we can take. By being a non-smoker alone is a very important intervention for being healthy. I think diet is very important as well. It is important to maintain a healthy weight. Watching the number of calories, you take in a day and making sure you don’t overeat. Try to keep your

weight in a healthy range for your height, which means maintain a normal BMI (body mass index). Watch not only the number of calories you eat but a balanced diet. Eat the right amount of fruits and vegetables, carbohydrates, and fats. The last part about being healthy I think is exercise, which is something I didn’t pay enough of attention to for a good portion of my life but for the last six or seven years I have tried to pay more attention to that. I have taken up the sport running to try to improve my cardiovascular fitness and also doing some strength training to try to improve my strength. As you get older, it is important to maintain a healthy heart, lungs, and muscles so that you can be active well into your retirement.” 4. What do you do to stay healthy? “I do some weight training. I have a Bowflex in my basement, but I haven’t been using it as much as I should. Lately, I have been focused on running. I also play golf which is not a sport that really keeps you in very good shape, but it helps with flexibility. It’s great for fun and core strength. I have done other sports in the past, I used to be a curler which is great for the legs and arms, but I haven’t done that for a number of years. Mainly now for me, it’s running. Other things like walking, taking the stairs instead of the elevator, staying active at home, is all great too. I do all my own chores like grass cutting, fixing things, outside of workouts. I don’t eat many sugars and sweets like cakes and doughnuts. A big change a couple of years ago was trying not to eat things that make you fat like pies and cakes. But occasionally, it’s okay. We all cheat once and a while. It’s fine to eat pumpkin pie on Thanksgiving or Christmas but not every day. When it comes down to it, having a balanced diet is the best.” 5. What is something small a young person could do to change their health habits for the better? “If you follow my line of thinking, if you’re a smoker, quit smoking. Or never start. Smoking is one of the unhealthiest things people do. I would recommend to people that they become more aware of what they are eating. Both the types of foods, like chemically packaged foods vs. fresh foods, and being aware of how many calories are in your foods. Knowing what it means to eat an orange, an apple, a plate of spaghetti, a hamburger, a peanut butter sandwich, or a breakfast bar. You should know what’s in there. All the sugars, fats, and proteins. This way you know how to balance your diet. Then it just comes down to controlling your urges. Don’t overeat. On the exercise side, it doesn’t

really matter what you do, but you should do something. You should make exercise a part of your daily life. Not so it is something to do but because you need to look after your body. Whether it’s cycling, running, swimming, golfing, boxing, whatever. You make it a part of your routine or at least 3 or 4 times a week. That will keep you healthy.” 6. What’s the most challenging thing about being a doctor? “I think the most challenging thing about being a doctor is that there are some people that you can’t help. It is very saddening and frustrating when people are very ill and despite you doing everything for them you just can’t make them better. That’s probably the most challenging thing. Sometimes when you’re an anesthesiologist, most of the time things go very well. Everyone does great and everyone’s happy.

But unfortunately, sometimes people come to harm and sometimes they even die. They usually die because they have something really wrong with them and there’s not much we can do about that, but it’s still very sad when things like that happen. You want patients to get through their operation or their illness no matter how severe it is but sometimes that just doesn’t happen. That’s what makes it a hard job.”

7. What’s the largest misconception about your job? “I think the biggest misconception about my job amongst patients is that they don’t really understand what anesthesiologists do. They know we put them to sleep but it’s not uncommon to hear that patients exhibit surprise when they find out that we actually stay in the operating room and work the entire time. People have a very poor understanding of what anesthesiology is about. We give them multiple medications on a continuous basis. They have to be adjusted constantly according to how the patients doing and how the surgeries proceeding. They don’t understand that we have to monitor all the different vital signs. We have to give other medications to wake them up too. The complexity of looking after somebody under anesthesia I think is lost with most patients because it’s not something you see depicted on TV. People see surgeons performing operations on TV and even then, they don’t see the complexity. I think people have a better grasp of what other doctors do than anesthesiologists and quite frankly other physicians don’t fully understand what we do either. People also don’t know that anesthesiologists do much more than just give anesthetics. Part of our job is looking after pregnant women for pain control. Some of us specialize in intensive care unit (ICU) care which means that they look after critically ill patients outside of the operating room. So, we do a lot more than the average patient thinks we do.” 8. What do you love most about your job? “What I love most about my job is I love the science of it. I love the fact that things happen very rapidly. When we give a drug, we see an immediate effect. We see blood pressures go up and down heart rates go up and down. We see the difference between the body when it is awake and asleep. Everything happens very rapidly right in front of you. It is very gratifying to see that the interventions that you make show immediate results. I also love that at the end of the day I can see exactly what I have accomplished. ‘I have taken 7 patients in and out of an operation with ease’. It is easy to measure what you have done in a day. Which gives me lots of satisfaction.”

Kirsten Moore-Towers Silver Medal Olympic Figure Skater Kirsten Moore-Towers is a 25-year-old Canadian Olympic figure skater that inspires many other skaters like her. She was born in St. Catharines, Ontario, and skated at the St. Catharines Winter Club, a couple minutes away from Ridley College. She began skating at the tender age of two years. She wasn’t quite fond of the sport at first, but after This performance isn’t stopping the two she got the hang of it, she couldn’t stop. from dominating other competitions in the Kirsten said that when she watched Sarah Hughes win a gold medal at the future. They have already taken to social media Olympics in 2002, she was going to go to the Olympics; and she did. In 2014, she to thank everyone for their support and attended the Winter Olympics in Sochi with her partner Dylan Moscovitch. This excitement for their next big program. The two If there’syear, anything couldn’t live without, it’s dogs. in She’s been a dogwith her new she isKirsten attending the 2018 Winter Olympics PyeongChang are so excited to practice and perfect their lover ever sincepartner, she canMichael remember. She also enjoys reading lots of books and Marinaro. skills for the World Figure Skating visiting all the festivals and activities After that Montreal has to offer her. Shewith sayspartner that Michael, winning bronze in nationals Championships in March this year. anyone who’s close to her knows shebeen loves sparkles,and andworking will likely usehard her for the current theythat have preparing very

Not only is Kirsten an Olympic figure skater, but she is also a university student! She is enrolled in an online university where she takes a few classes. One of her classes is French, which she is taking so it is easier for her to get around in Montreal. The hard-worker says it’s tough balancing a professional sport and education but it will be worth it in the end. But what if Kirsten never stepped foot on a rink? She says that if she didn’t What is Kirsten’s favourite Worlds Figure Skating moment? She says that it wasn’t a figure skater, she would be a football player. Specifically, a linebacker. I was she in 2001 when Jamie Salé and found Even though didn’t achieve her goal of David gettingPelletier a medal, she isout stillthey won and she don’t know if she was serious or not, but I’m sure everyone would love to see her threw and her teddy bear inBesides, the sky she and plans had aon bright smile on next her face which made it very proud of herself her partner. going to the out on the field. She said she would prefer to play on the Patriots. I’m sure the special for anyone who watched their program. is excited to Winter Olympics in Beijing with Michael Marinaro. Moore-Towers Patriots would love to have her especially after the unfortunate events of the 2018 show herUnfortunately, strength and ability thisinMarch and hopefully gold. this year the Olympics, Kirstenwin and Michael did not win a medal. In Super Bowl. their Olympic debut as a pair, their short program came 13th out of 22 pairs. In their free skate, they earned the 9th spot which overall put them in 11th place. They had beautiful programs altogether but fell short from winning a medal. Their side-by-side jumps are what the pair struggles with. In their free skate, Michael touched his hand on the ice and landed on two feet. This was reviewed by the judges and deemed not completed. This was what decided their final outcome.

My Struggle with Mental Health From the moment I wake up, to the moment I go to bed, anxiety and depression affects me. Whether it is because of school, my family, social interactions, or everyday activities, I am constantly worrying about everything around me. Even writing this article sparked so many anxious thoughts in my head. Simple activities are made so difficult when you have anxiety. For example, last night I was worried that I might drop toothpaste on my pajamas while brushing my teeth. So, I decided to change my pajamas to a shirt and shorts that you wouldn’t be able to see the stain on.

This isn’t something that has affected me my whole life. It started at the beginning of this school year. At the time, I didn’t think I had a mental illness because I thought that teens like me don’t get them. I grew up in a good neighbourhood with loving parents, a good education, and anything I really needed. It was in February when created the mental health awareness week that it became apparent to me. I really believed the stigma. I didn’t understand that this is an issue that is affecting so many people in this world. One in five adults, one in four young adults. Its unbelievable how something so common can be so misunderstood.

My intent for this article is to further your knowledge of mental health and illnesses. In no way am I asking for pity or sympathy. Maybe if I inform you of my struggles, you may see something in yourself or your friends that you may want to address. Whether it is anxiety, depression, substance abuse, eating disorders, or any other illness, know that there is help and you do not have to face it alone. There are many places on campus where you can go to find help. You can go to the health centre, your head of house, assistant head of house, or even Mrs. Kidd. For me, it worsens when I am at school. I feel as though there is a lot of pressure on me to do well and succeed that I often get overwhelmed with school

work. When you have had a mental illness for some time, you tend to know what makes it worse and what relieves it. March break this year really proved this to me. In March, I went to Guatemala for a service trip. Helping others and making the children there so happy really made me relax and forget about all my worries. But soon after, I started to worry about going to school again and how I will get back into the groove of things. I am still working hard to control my illnesses. I try lots of different techniques to lessen the outcome. Speaking of techniques, these are the strategies I have come up with to help cope with my struggles. The first thing I did before I even knew about my generalized anxiety disorder (GAD), was download some apps on my phone. I downloaded “Moods”, which helped me reflect on my day. I could enter whether I felt good, okay, or bad. Most days were okay or good, but I wondered if I had an illness. I first downloaded “Anxiety Test”, which is a questionnaire that tests to see if you have signs of GAD. The first test I took I got a score of 11, which meant I had moderate anxiety. This isn’t a diagnostic test, but it gives me a good idea of how I am doing mentally. Then I wondered about depression, which lead me to the “DTest”. I scored a 10 which indicated I had moderate depression. I was really surprised that I had been going through these things and that nobody had really noticed. I also used a notebook to write down my thoughts in. This way I could get

my anger, confusion, frustration, or whatever I was feeling out. I enjoyed doing this but it later became apparent that it took too much of my time and homework was more important. So, I stuck to the apps and doing things I love. Gymnastics was a great escape for me. Flipping allowed me to forget about my homework and relax for a while. Now, as I write this article, I wonder if I ever will reach out to someone for help. As for today, I feel like I am handling it okay, even though it hasn’t gotten better. I know that my well-being is put first above school work. As I grow older and understand what it means to have anxiety and depression, I realize that there is no difference between who I was before I had it and who I am now. Your illnesses do not define you. I am just as caring, smiley, and humorous as I am now then I was before. To my friends in the past who have struggled with mental illnesses, I am sorry that I didn’t do what needed to be done. I didn’t recognize that what you were saying to me was a cry for help. If I could go back and help you I would. To everyone reading this who is worried about their friends, ask them if they are okay. Tell them that if there is anything that they want to talk about that you are there. They might need it. You may not even realize it. Mental illnesses are hidden under layers of emotions. People can look so happy yet so broken on the inside. That’s why it is important to get people to understand mental health and

how it effects so many people in the world. By teaching others about mental health and illnesses, we will change the world to be stigma free.

Why you should rethink Sports Drinks during and after your Workouts. Often when you think of post-workout refreshments, sport drinks like Gatorade and PowerAde come to mind. Let me change your thinking, and show you some way healthier alternatives that can benefit in more ways than one. A 591ml bottle of blue Gatorade has a whopping 35 grams of sugar in it. A human with average weight should have a recommended 25 grams of sugar per day. This

one bottle of sport drink is exceeding the recommended limit of intake by quite a lot considering the other foods eaten per day. It is also coming apparent that sport drinks are even worse for you than pop. Not only this, but these sport drinks have quite the lengthy ingredients list with worrying things like high fructose corn syrup, brominated vegetable oil (a flame retardant chemical), modified food starch, and ethylene diamine tetra acetic acid (EDTA on label). It is coming apparent that sport drinks are worse for you than pop. There are many other alternatives that do the same job as the sugary sports drinks; these are much more nourishing.

Pure orange juice is a cheap source of electrolytes and vitamin C. Orange juice also has the ability to protect muscles from oxidative damage, which will eliminate some pain the next day after working out. Not only this, but the juice also has more potassium per serving, cortisol-lowering vitamin C, and natural sugars.

Unfortunately, orange juice doesn’t have as many electrolytes as sport drinks, orange juice will definitely be a better bet. And of course, it tastes good! Orange juice provides a natural orange flavour compared to the orange sport drink equivalent. Per 12 ounces, orange juice has 0mg of sodium and 675mg of Coconut water is the complete opposite of sports drinks. Most coconut waters contain only 1 ingredient (coconut water), and have 3.5 times less sugar than Gatorade. The best

potassium. The next substitute for sport drinks, my personal favourite, coconut


In fact, coconut water has one of the highest electrolyte content known to man. It is also known to be one of the most hydrating drinks in the world, beating water. Even a simple electrolyte water is healthier. At some stores, they offer water with added electrolytes. It tastes the same as water, just added replenishment. This however doesn’t have as many benefits as the orange juice and coconut water, but it is still a better bet than sport drinks. only are these drinks unhealthy for you, but contrary to popularof belief, recent TheNot Canadian Beverage Association actually discourages the marketing sports drinks studiesunder have stated there enoughtheir evidence to prove that these drinks increase to people the agethat of 12. Butisn’t of course, favourite sports hero is very influential. yourWalton, athletic aperformance. Norma mother of three hockey boys, gave the boys 6 bottles of Gatorade a week You mayher be asking yourself, “but all her the to famous Why before consulting paediatrician who told switchathletes over to drinks water Gatorade! immediately. Her can’t I?”toThe Canadian Paediatric Society in an interview explains that boys tried change to water, but soon afterward, they gavewith in toCBC theirnews desire for sport youth who are playing to on do our as vigorous of training as professional drinks. Awareness for the hockey effect ofaren’t sportslikely drinks body needs to be spread in order to might actually need those minerals, but the average youth doesn’t. helpplayers. peopleThey realize what they are doing to their bodies.

Most athletes will do anything to stay in shape and be healthy, but they don’t know what they are doing to their body by drinking these drinks. There are so many alternatives that can make a difference in our lives for the better. Switching from sport drinks to coconut water or the other substitutes can do so much. Do you drink sports drinks regularly? Maybe it is time for you to rethink your post-workout refreshment rituals.

Your Body on Drugs 47 000 Canadian deaths are related to substance abuse each year, which means that it is a prevalent

There are five different types of drugs that

problem in our community.

people can get addicted to. These are depressants, hallucinogenic, painkillers,

performance enhancers, and stimulants. Often people who do drugs don’t know much about what goes on in their body. There is a huge effect on your brain when you are on drugs which you may know from health class. Your brain is designed to make you want to do experiences again that you enjoyed. This is similar to when you experience a rollercoaster for the first time. This is how people get addicted. Drugs fill your brain with a chemical called dopamine which triggers a feeling of overwhelming enjoyment. People often continue to take that drug constantly to continue that feeling. Over some time, your brain will get used to this extra dose of dopamine, so, you will need to take more drugs to fulfill the craving for it.

This is how someone can get madly addicted. This often effects other things that you enjoy in life like hanging out with your family, friends, and going on rollercoasters! Not only does it change the dopamine chemical system, but it can also change your judgement, decision making, memory, and your ability to learn. Everybody is different, which means that ever body reacts differently to drugs. Some people love the feeling when they first do drugs and others hate it and never do it again. Addiction can happen to anyone, no matter their age. However, there are some factors that might increase your chance of getting addicted. These factors might be failing or failed relationships, mental illnesses, drug use as a child, and your family past.

You may be wondering, how do know if you are addicted? There are many signs of addiction that you can ask yourself (truthfully). “Do you have urges to take the drug everyday/several times a

day?” “Do you still take drugs if you lash out at your family and friends because of it?” “Do you always have it with you?” To see the full list, check the internet. If you are looking to get help with your addiction, there are many different ways to help. Look for the one that would be right for you. You can talk to your doctor about

your drug use to see if it is causing problems. They can help you to stop doing the drug(s). The treatment for drugs is different for everyone, just as drugs effect everybody differently. It could be medicine, counselling, or maybe both depending on severity. Another question that people often ask is, “If one person does the same number of drugs as another, how come they both don’t get addicted?” The truth of this is that most of the time, if they are both taking the same number of drugs, and it is quite a lot, they will both get addicted. But in the strange case of this happening, it can be due to their biology, the environment that they live in, and their life development. The take away from this article should be that drugs are a very addictive, and can manipulate someone’s behavior and personality. Drugs can only give you negative things which is why people shouldn’t do them in the first place. My grandfather is addicted to cigarettes. He has tried in the past to quit, but keeps failing. Knowing someone close to me who may die because of it really gives me enough I need to know about drugs, which is that I should never do them. Philip Blew, MD, says that the number one thing anyone can do to stay healthy, is to quit smoking. This information hopefully tells you all you need to quit or never start drugs. I know it will for me. Will it for you?

2 Delicious Comfort Foods Made Healthy Just like many, after a long day of work or school we just want some comfort food. But, most of the time, these comfort foods are unhealthy. However, when your craving comfort food, there is no way you’re getting out of it. These foods are high in fat, sugar, and calories. These foods can also lead to obesity and diabetes. There is a simple, effective way to decrease the chances of getting these diseases that is also quite tasty. Here are 2 recipes that you might question if they really are healthy because they taste amazing. To add to the batter, we need some bread crumbs. You can use whole wheat bread, but I prefer using Ezekiel bread. Ezekiel bread uses a process called germination, which Thethe firstnutrient recipe isand Huge Fish Fingers. alwaysThis remind meis of myinchildhood boosts vitamin value in They the bread. bread high vitamin Bwhich and C,is why I lovewhole this recipe. areeven relatively easyAnd…… to make andaonly minutes. which wheat They doesn’t contain. it has verytake low35-45 glycemic index!You It’s can work with or frozen fish. Whatever is most convenient for you and yourinfamily. made upfresh, of grains and other legumes. So, ground up this delectable bread a food processor and turn it into bread crumbs! Don’t forget the extra virgin olive oil and 1oz of cheese! Next, take a 10 x 4oz fish finger and coat it in a mixture of the two eggs and some I prefer salmon, but white fish can also be used. The best place to get this salmon is spices to give it some life. I like using black peppercorns and paprika. locally. Lake Ontario’s salmons are delicious, and easy to obtain. These Atlantic salmon are Then roll the fish finger around in the bread crumbs until it is fully covered. Put your full of omega-3 fatty acids, which help keep our blood cholesterol low. Now we need to fingers on a parchment paper lined pan and put them directly in the oven. Or, you could start our batter. Firstly, are eggs. These eggs should be free-range eggs, and preferably freeze that pan for a quick and easy lunch! If you are putting the fingers in the oven, cook from local farmers. them at a preheated 400°F or 205°C for 15 minutes if they are fresh, or 20 minutes if they are frozen. Taaadaa! Delicious, golden fish fingers ready to be devoured.

My second dish is great for vegetarians and vegans along with your average meat eater. I call this

You can start 8 hours before, by soaking your ½ cup of chickpeas in water. This can be overnight, or in the morning if you’re making the burgers that night. After that, drain the beans, and put them in a pan along with one bay leaf. Cover the beans and leaf with water and let it boil. Once they have reached a boil, lower the heat and let it simmer until the beans have become slightly tender. If you see that the thin skin surrounding the chickpea is coming off, you can remove them. Now we will begin preparing the quinoa. Take a ½ cup of multi quinoa in a strainer and place it in a bowl. Fill this bowl with water until all the quinoa is covered. Let the quinoa soak for 10-15 minutes stirring it every once and a while. When it is done, the water should turn a yellow-beige colour. Throw away the water and put the quinoa in a saucepan along with 1 cup of water and ¼ teaspoon of Himalayan salt. Throw away the water and put the quinoa in a saucepan along with 1 cup of water and ¼ teaspoon of Himalayan salt. To this, add a ½ teaspoon of Himalayan salt. Continue cooking until the beans become super tender. This can take close to about 45 minutes give or take, so make sure to plan ahead. When the beans have become very tender, let them cool in the water.

Bring it to a boil, and then reduce the heat to low. Put a cover on the top until the quinoa becomes very tender and all the water has been absorbed. Take it off the heat, and let it rest until we use it later. Now, we work with our delicious veggies. I use 3 medium beets, 1 red onion, and 2 cloves of garlic. Peel the beets, you can do this with a potato peeler or knife. Use a box grater to grate the beets into small pieces. On a saucepan, heat 1 tablespoon of olive oil on medium heat. Add diced onion, and cook for 5-10 minutes. Then add the beets and garlic. Make sure to add a pinch of salt for flavour. Cover the pan, stirring occasionally, until the beet is soft. Deglaze the vegetables by adding 2 tablespoons of cider vinegar after taking it off the heat. It is also a good idea to stir everything at the bottom so the flavour is thorough. In a large bowl, stir in all the ingredients. The chickpeas, quinoa, and beet mix. Mash this with a potato masher until it is all crushed. It should be fairly chunky so that the burger turns out. Now add 3 tablespoons of chopped parsley, zest and juice from ½ a lemon, ¼ cup of avocado, and ½ cup of chia seeds. Mix all the ingredients until completely combined. Now divide the mixture into 6 even portions. Layer the bottom of a skillet with oil under medium heat until it bubbles. Add the patties and cook each side for 2-3 minutes. You can reduce the heat if it is browning and not cooking thoroughly. Finally, slap it on a beer bun with bean sprouts and avocado and you’re done! You can keep the uncooked burgers in the refrigerator for several days if need be.

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Sport Report Issue No. 1  
Sport Report Issue No. 1