Healthwise Ottawa Spring-Summer 2016

spring/summer 2016

Jessica Martin

Life Without Hair

The Bald Truth DON’T SIT PRETTY BETTER MOVES Turn back time with Essentrics

YOUNG-ONSET PARKINSON’S Six remarkable Ottawans tell their stories

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Editor’S Corner

Serving the greater Ottawa area since 2007

spring/summer 2016 publisher

Judy Field EDITOR

Liz McKeen CONTRIBUTorS/writerS

Kinneret Globerman Dr. Craig Herrington Heather Kirk Emily Manns Jessica Martin Nicola Maule Dorothy A. Phillips Ashley Rocheleau Jennifer Tiller Linda Vanderlee DESIGN

Sandy Lynch PHOTOGRAPHERS

Jamie Kronick Lindsey Gibeau Photography, Valberg Imaging proofreader

Toby Herscovitch

T

his will be the ninth year that Healthwise Ottawa has published our signature brand of up-to-the-minute articles on a vast range of health-related topics, brought up close and personal for Ottawa readers. In this issue, for example, we bring you an important article about young-onset Parkinson’s disease and how six vibrant people in our city have learned to live with the disease, each in his or her distinct fashion. And our account of a young athlete and mother coming to terms with the loss of her hair brings rare insight into this condition and the surprising ways she has found to cope with it.

We do not neglect the essential topics of movement and exercise (yes, sitting is the new smoking), and the fascinating and everchanging world of food and nutrition — how to nourish our kids without tears, the deep satisfaction of soup, and the glory of eating local, Canadian foods.

The Canadian Oxford Dictionary says that health is “the state of being well in body or mind” (well, it also says “a toast drunk in someone’s honour,” but that’s for another time). Healthwise Ottawa has held true to this broad scope over the years, and yet, at the same time, we have been able to draw out truly local stories — the stories that hit us where we live.

Healthwise Ottawa is proud to bring you our latest instalment for Spring/Summer 2016.

Liz McKeen

Healthwise Ottawa is published seasonally

by Healthwise Publications Inc. and is printed

by The LoweMartin Group in Ottawa.

Jessica Martin is a young Ottawa mother and athlete who began losing her hair at the age of 16, and is now bald. With ingenuity and a dose of humour, she has found ways to cope with the startling daily realities of her condition. See her story on page 28.

CONTACT US

Editorial Comments healthwiseottawamag@rogers.com Advertising Enquiries 613-858-4804 or healthwiseottawa.ads@rogers.com www.healthwiseottawa.com @HealthwiseOtt

Cover P hoto

Lindsey Gibeau Photography, Valberg Imaging

All rights reserved. Reproduction of content in any form is strictly prohibited without the prior written consent of the publisher. The information provided in this publication is for educational and informational purposes only.

It is not a substitute for the advice of a qualified and licensed health care provider. The views expressed herein are those of the writers and advertisers, and do not necessarily reflect the opinions of Healthwise Publications Inc. Occasionally, Healthwise Ottawa receives unsolicited material for publication. Healthwise Publications Inc. may edit, use, or publish such material in whole or in part without compensation to the writer, unless otherwise prearranged.

4 HEALTHWISE OTTAWA Spring/summer 2016

s p r i n g / s u m m e r 2 016

WH A T ’ S IN S ID E

7 E ssentricity: Turning Back the Clock on Aging Pain-free exercise you can enjoy 12 Music and Well-Being: A Magical Connection Put a song in your heart

12

16 Homegrown Serves Up Canada The quintessential “Canadian” cookbook (includes recipes!)

24 Preventive Medicine Starts with Kids Want to give your kids the best chance for a healthy life?

Here’s how.

28 Life Without Hair: The Bald Truth How one woman copes with alopecia 32 Living with Young-Onset Parkinson’s Disease When Parkinson’s strikes early: six spirited stories

16

42 All About the Soup is a Family Affair Soup’s on! Lip-smackingly hearty with delicious recipes 47 Bank Street in the Heart of Downtown Discover Bank Street, in the second of our series on Neighbourhood Nuggets 54 Don’t Take This Sitting Down —

Stand Up for Your Health

Shake up your sedentary ways

42

60 Tension Headache or Migraine?

Know the Difference

Head off that headache with these tips

An Evening with Dr. Michael Greger TUESDAY, May 10th, 2016

See page 53 for details Spring/summer 2016 HEALTHWISE OTTAWA 5

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Essentricity: Turning Back the Clock on Aging

By Jennifer Tiller

“N

o pain, no gain” is a familiar phrase in the workout world. However, according to Montreal fitness expert Miranda Esmonde-White, it is not a healthy phrase to live by. Pushing our bodies until they hurt actually damages them.

Esmonde-White is the woman behind Essentrics, a method of exercise that promotes a different slogan — no pain, all pleasure. It is a method that has taken Esmonde-White years to refine and it began when she realized there were people who did not like to exercise and, as a result, did not exercise at all.

Photo: Allison Flam

Spring/summer 2016 HEALTHWISE OTTAWA 7

Esmonde-White worked to develop a system of pain-free exercises that people would enjoy practising. She accomplished that and more with Essentrics. Her students not only enjoyed doing the workouts, they felt great, lost weight, and recovered from chronic problems like back pain and arthritis. “I encourage people to just gently do what they can,” she says.

Her success came from the program’s focus — eccentric motion. Many fitness regimes are based on concentric motion, which works to strengthen the muscles by shortening them. Essentrics exercises focus on eccentric movement, where muscles are strengthened in the lengthened position.

Esmonde-White explains the motion in her book Aging Backwards. “You are actually doing eccentric-based exercises when you reach into a cupboard or get into a car: You bend a knee and stretch out your quadriceps while these are still bearing the full weight of your body as you stand up. You are strengthening and lengthening.”

Esmonde-White’s approach has been embraced by many, from elite athletes and Hollywood movie stars to working parents looking for a quick workout they can do at home. “It’s an intelligent program that does what it claims to do,” says Esmonde-White.

“We save people tons and tons of pain and thousands of dollars in medical bills.”

Ottawa resident and fitness instructor Amanda Sterczyk discovered EsmondeWhite’s Essentrics program while on maternity leave in 2001. Sterczyk came across a Classical Stretch by Essentrics workout one morning on television and decided to give it

8 HEALTHWISE OTTAWA Spring/summer 2016

a try. She felt so good afterwards that she was immediately hooked.

In 2008, Sterczyk was back at work. Busy with two children, she soon found she was not taking the time to take care of herself.

She began to experience pain in her right foot. The diagnosis was plantar fasciitis and the prescription was orthotics and indoor shoes. Sterczyk, who loves to go barefoot, was not prepared to accept that as a solution to her problem.

She rediscovered Esmonde-White’s Classical Stretch and began early-morning workouts in her living room. Within a month she no longer needed her orthotics. The eccentric exercise sequences she had been doing worked to loosen her tight hamstrings and relieve the pain in her foot.

Sterczyk decided she wanted to train as an Essentrics instructor so she could help others heal, recover from injury, and feel well overall. She’s been a full-fledged instructor for six years now, teaching privately and also offering small-sized classes in different locations around the city. It has been gratifying for her to have people come to classes with issues or injuries and leave feeling better. “It’s such a unique technique and it’s so rewarding,” she enthuses.

The most common problem among her students is muscular imbalance. People will come to a class complaining about a particular pain they have, but the pain is not the source of the problem. Sterczyk says that the body needs to be rebalanced and that means working the entire body — exactly what an Essentrics workout does.

Sterczyk compares it to how people fix their hair. They don’t just comb the bangs or trim the back. They look after the entire head of hair. “We have to take care of our whole body every day.”

Her students cover a wide range of ages.

She has taught children as young as three and adults up to the age of 90. Her group classes now tend to range in age from 40s to late 70s. Part of the initial appeal is the fact that the exercise routines are no-impact and weight-free.

Sterczyk has witnessed many success stories during her years of teaching. One is of a woman in her late 50s who had had a stroke and a brain aneurysm. She suffered from muscle atrophy on one side of her body and wore two leg braces. After only a few classes, the woman was able to remove one of her braces. Soon, she found she was able to move more than she had in years and even take a Tai Chi class, unassisted, that she had previously needed assistance in.

Essentrics has also had an impact on Sterczyk’s family. When her father fractured his tibia, Sterczyk showed him a series of foot and ankle exercises. He was quickly able to regain mobility in his leg and began to attend his daughter’s classes on a weekly basis.

He also persuaded Sterczyk’s mother, who was not a fan of exercise or group fitness, to join him. Both still attend classes regularly.

Sterczyk says she too still benefits from Essentrics. “I feel great all the time.” A selfconfessed klutz, Sterczyk says that any injury Ottawa fitness instructor Amanda Sterczyk teaches the Essentrics technique of srengthening muscles while lengthening them.

Photo: Jamie Kronick

Spring/summer 2016 HEALTHWISE OTTAWA 9

she suffers now doesn’t seem to be as severe and she always recovers very quickly. “It just makes your whole body feel a whole lot stronger and more flexible.”

Go to www.essentricswithamanda.com for more information on Essentrics classes HWO in the city.

Footwork with a Chair This sequence stretches and strengthens feet, calves, and shins, and improves ankle mobility. The chair is used to maintain balance, so you can focus on proper alignment of your weight-bearing joints: ankles, knees, and hips.

1

Essentrics is a method of exercise that seeks to stretch, strengthen and rebalance the entire body by streng thening the muscles while in a lengthened position. The exercises were designed by Montreal fitness expert Miranda Esmonde-White to be pain-free and enjoyable, yet effective. Her book, Aging Backwards: 10 Years Younger, 10 Years Lighter, 30 Minutes a Day, 2014, is published by Random House Canada.

2

3

1 Stand with feet firmly planted, and holding onto a sturdy chair.

2 Bend your knees, keeping your feet firmly planted to target calves.

3 Slowly lift your heels off the ground as you straighten your legs to target shins.

Keep holding onto the chair and maintain alignment of your ankles, knees and hips.

Lower your heels and repeat the entire sequence 4-6 times.

10 HEALTHWISE OTTAWA Spring/summer 2016

Photos: Jamie Kronick

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Music and Well-Being:

By Linda Vanderlee [Editor’s note: This is part 2 of Linda’s article on well-being and the arts that appeared in the summer 2015 issue of Healthwise Ottawa.]

i

watched in awe as the young mom ahead of me in the checkout line dealt with her tired two-year-old. As he wiggled and screamed in her arms, she began to sing him a song. Struggling at first, he soon quieted down to listen. His tears dried up and his eyes crinkled with his smile as he placed his chubby hands on each side of her face, intently watching her lips. Kudos to his mom, who had successfully sidestepped a tantrum, in a testament to the power of music.

As an amateur singer/songwriter, I’ve been thinking a lot about music lately and all the ways it touches our lives. We hear music at the mall, in elevators, coming from the car next to us as we wait at a stoplight. Sometimes it’s in the background, barely noticed; other times, it’s front and centre. It can act as a conversation starter, an invitation to engage with others, or as a way to ease an awkward moment. It can motivate, boosting our energy on a run; entertain us on a long car ride; sweeten an unpleasant chore. A chant or familiar ring tone can help us sink into our yoga or meditation practice. A song can send us down memory lane in a heartbeat.

12 HEALTHWISE OTTAWA Spring/summer 2016

Music has both a mysterious and a magical quality to me. The emotional range it can evoke in us is endless: it can invite a needed cleansing cry, chase away our blues, or help us express emotion in times of joy and gratitude.

I love that a song written specifically for one person ends up having meaning for others too; that what is experienced as personal and unique can actually be universal and connecting. There is something special and even healing in hearing our own thoughts and feelings expressed by someone else, and knowing that we are not alone.

Good Vibrations I’m particularly struck by how music has an amazing way of connecting us both to ourselves and to others — which makes it so mysterious and powerful.

Sometimes I invite my coaching clients to dance to some infectious beat as a warmup before we begin our work together. It’s a way to transition into the space, to smile and relax. I’ve noticed that after dancing, even for just a few minutes, clients are more inclined to be in touch with their bodies as a source of information, connecting their heads to their hearts and bodies. And having danced together in the same space has connected us too.

A Magical Connection When a meeting is stagnating or has gone on for too long, I’ve taken to calling for a “fiveminute dance party!” Some folks leap into it enthusiastically, others hesitantly. Before long, though, shoulders drop, foreheads smooth out, and eyes soften, reflecting the smiles on everyone’s lips. It works wonders…even for those who chose simply to tap their feet. The energy in the room shifts and afterwards the conversation is revitalized.

Because we are social beings, a sense of belonging is an important factor in our health. Joining a musical group can fulfil that for us and in Ottawa there is no shortage. The Bytown Ukulele Group (BUG), almost 100 people with a wide range of ages and skills, boasts a welcoming sing- and play-along the third Wednesday of every month at the Clocktower Brew Pub on Bank Street.

Occasionally, some of us head out to a

Kathleen Edwards, acclaimed singer-songwriter turned coffee shop owner, has the gift of music in her life to keep her healthy and wise.

Photo: Jamie Kronick

Spring/summer 2016 HEALTHWISE OTTAWA 13

church, a festival, a seniors’ residence, a football stadium, or a school to entice people to sing along, creating even more good vibrations.

In another group I belong to, discovered through www.Meetup.com, members take turns hosting jams in their homes or in public spaces like parks. There is something extra special about these open-air public jams. Not only do we have our usual fun, we share it with strangers! It’s such a pleasure to witness the smiles of people strolling or cycling by, giving us a thumbs-up sign. Some stop to watch the river while they listen, some get off their bikes to dance (three-year-olds are the best), some sing along for a tune or two, and a few inquire about how they might join our group. Each time, I have a feeling that we’ve just put some positive, healing energy into the air, impacting the health and well-being of so many people!

When Words Fail My mom is in her 19th year of dementia and I’m constantly learning new ways to connect with her. Touch and music are key ingredients. Her caregivers and I have learned how humming and singing softly helps to calm any resistance she may have to the task at hand, such as dressing or taking medicine.

I’ve taken to humming against her arm or cheek so that she feels the vibration, too.

These interludes are a double gift, as they tend to make her smile and look at me in a way that suggests that she is really seeing me. Music has a way of connecting us when words just don’t work anymore.

On Mom’s more talkative days, I notice that her string of incomprehensible words

14 HEALTHWISE OTTAWA Spring/summer 2016

has a rhythm and a song-like quality about them. Sometimes I catch some combination of words that starts to make sense to me. I wonder if she is using music to search for words or if perhaps it’s simply more pleasant for her to talk like this. Either way, she seems more content and at peace in those moments.

In 2015, I took a music care certificate course, where I learned more about how music is used in various caregiving scenarios.

One application that was new to me was thanatology: the study of death and dying.

An aspect of this field investigates dying with consciously chosen music. Although I’m sure that there are many fitting instruments, including voice, I was surprised to hear that harps have a resonance that is particularly well-suited to facilitating dying with a last act of compassion and comfort.

I wonder what my mom would like when her time comes. I can’t ask her directly any more, but with some reflection I’m sure I’ll come up with something that will accompany her last breath gently, with love.

HWO

Linda Vanderlee is a change facilitator who coaches individuals and teams wanting to make a difference in their lives. Her inviting, creative, nonjudgmental approach helps each person tap into what matters most. She is also the creator of Rendezvous Rupert, where she hosts retreats, music jams, and art play dates (www.lindavanderlee.com).

Let There Be Music!

Here are some ways to bring music consciously into your life.  Go hear live music.  Create your own playlists to suit

different needs.

 Take dance breaks at work and

at home.

 Sing and hum; try both with your

eyes and ears closed!

 Try improv — with just sounds and

beats, no words.

 Make up new lyrics to a familiar song.  Join a pop-up choir, then maybe a

more formal one.

 Create special song rituals with your

family or friends — before a meal or at bedtime.

Celebrating a Healthy Ottawa

Featuring: marketplace, speakers, cooking demonstrations and more Saturday and Sunday, June 4-5, 2016, 10 am to 4 pm RA Centre, 2451 Riverside Drive

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 Attend a drum circle.  Give song-writing a go; find kindred

spirits to support you.

 Listen actively to music, alone and

with others.

 L earn how to play an instrument.

These resources can help get you started: Bytown Ukulele Group: www.bytownukulele.ca Carlington Arts Initiative: www.carlingtonarts.ca

e a tin g we ll ot t a wa.c a

Tricia Spooner is the lucky winner of Healthwise Ottawa’s 2015 reader’s survey. Tricia will certainly enjoy the Harvest boxes from Eating Well Ottawa this spring!

Meetup.com: www.meetup.com/ MOJO-Jamming-Ottawa Room 217 Foundation: www.room217.ca Thanatology (An Introduction): www.algonquincollege.com/ccol/courses/ introduction-to-thanatology

Spring/summer 2016 HEALTHWISE OTTAWA 15

Homegrown Serves Up

By Nicola Maule

D

id you know that buckwheat flour is gluten free and is a fruit seed related to rhubarb? It is high in rutin, a substance with potent anticlotting powers that can help reduce heart attacks and strokes. Everything you want to know about foods grown, raised and produced in Canada can now be found in a uniquely Canadian cookbook called Homegrown.

Toronto-based cookbook author, television personality and professional home economist Mairlyn Smith is responsible for creating the concept for this recently published cookbook, with the support of the Ontario Home Economics Association (OHEA) members, who contributed recipes that help make up the book. “For a long time I had wanted to create a cookbook with recipes using local products, but then I thought why not broaden the scope and include all Canadian products?�

From coast to coast, Canada abounds in amazing food choices and food producers.

In British Columbia we have Okanagan fruit growers; in Alberta we have beef producers; Prairie farmers grow high quality beans, pulses and lentils; Ontario farmers grow many varieties of vegetables, including Chinese eggplant; Quebec has award winning cheese makers; and Maritime fishermen catch 16 HEALTHWISE OTTAWA Spring/summer 2016

Photo: Mike McColl

Canada a wide variety of seafood. We have all the bases covered so that Canadians can eat what we grow at home.

Homegrown is divided into several sections with recipes using Canadian food products.

A sample of chapters includes: Bring on the Cheese; A Soup for Every Season; Legumes — The Big Bang from the Prairies; Ode to Canadian Beef; and Fruity Treats.

This cookbook is also full of Canadian food trivia and cooking tips from professional home economists who are members of the OHEA. For example, who knew that eggs are best stored in the carton they come in?

The egg holders in the fridge door are not the coldest place in the fridge to store eggs and do not protect the eggs from absorbing unsavoury odours that can lurk in a fridge.

There are great cooking tips like how to make the perfect poached egg, how to create a fluffy omelet, and how to cook pork. Also, there are several seasonal menus that are ready-planned for your convenience.

I was thrilled to see 10 mouthwatering gourmet grilled-cheese-sandwich recipes, all made with Canadian cheeses. “Grilled-cheese sandwiches are about as Canadian as you can get and without a doubt a favourite comfort food,” says Smith. “What kid doesn’t

like grilled-cheese sandwiches? They are always a crowd pleaser.”

“The recipes in the cookbook come from the members of the OHEA and myself,” Smith explains. “Over three weekends, 20 professional home economists tested and tasted over 200 recipes. Each recipe needed a 90 per cent approval rating amongst the testers to be considered for Homegrown.”

Recipes originated from all parts of Canada, as the members of the OHEA, while currently residing in Ontario, come from across the country.

The OHEA is a self-regulated body of professional home economists that promotes high professional standards among its members. Home economists are experts in food preparation, nutrition, clothing, housing and decor, human development, consumer protection and finance. They are experts in the classic skills that households need to thrive in the modern world, providing valuable knowhow for everyday living. They assist families and individuals to achieve and maintain a desirable quality of life.

“We want to bring people back to the kitchen and cook healthy meals for themselves and their families using seasonal Canadian products,” says Smith. Homegrown is an Spring/summer 2016 HEALTHWISE OTTAWA 17

excellent resource for anyone looking to focus on eating Canadian-grown or -produced food. The recipes are triple-tested, easy to follow, and each one has nutritional information and a carb counter to assist people living with diabetes.

Homegrown is the quintessential Canadian cookbook. You will learn not only about Canadian farmers, but also how your daily meals can be based on “made in Canada” ingredients. You may not be able to eat fresh British Columbia blueberries in the winter but they are available in the frozen section of most grocery stores year round. If you are looking for ways to eat Canadian, Mairlyn Smith and the OHEA have done a wonderful job of making this transition easy and tasty. You will feel pride when eating your “made in Canada” meal — guaranteed!

For more information on Homegrown and the Ontario Home Economics Association visit www.OHEA.on.ca. HWO

To get you started on your “made in Canada” food extravaganza, here are three tantalizing recipes from Homegrown that together make up a meal that bursts with flavours from across the country.

Mairlyn Smith and the members of the Ontario Home Economics Association have supplied detailed nutritional information for each dish, including a “carb count” used by the Canadian Diabetes Association, among others, where one “carbohydrate choice” equals 15 grams of available carbs.

18 HEALTHWISE OTTAWA Spring/summer 2016

The Japanese have been eating edamame (pronounced ey-dah-MAH-meh) for over 2,000 years. These delicious, albeit mildtasting, green soybeans can be found either at farmers’ markets, the frozen vegetable section (or frozen health food section) in larger supermarkets, or at any Asian store worth its salt in seaweed. Edamame is grown in Ontario and some parts of Canada (see sidebar on page 19). Look for the “Product of Canada” label when buying frozen.

Excerpted from Homegrown: Celebrating the Canadian Foods We Grow, Raise and Produce With 160 Recipes, authored by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2016.

Photo: Mike McColl

Asian-Style Edamame and Corn Salad Mairlyn Smith, PHEc Ingredients

Method

Dressing

1. In a small bowl, whisk together apple cider vinegar, soy sauce, rice vinegar, miso, oil, garlic and ginger. Store in fridge until serving time.

1 tablespoon (15 mL) apple cider vinegar 1 tablespoon (15 mL) sodium-reduced soy sauce 1 tablespoon (15 mL) no-salt-or-sugar rice vinegar 2 teaspoons (10 mL) red miso paste 1 teaspoon (5 mL) canola oil 2 cloves garlic, minced 1 tablespoon (15 mL) minced fresh ginger Salad 2 cups (500 mL) frozen shelled edamame 1 cup (250 mL) fresh or frozen corn, thawed 1 red pepper, diced 4 green onions, sliced thinly

2. I n a small pot, bring 1 cup (250 mL) of water to a boil. Add the edamame, bring back to a boil, reduce heat, cover and simmer for 3 to 4 minutes. Don’t overcook — they tend to go soggy if they have been overcooked. When cooked, drain and place in a medium bowl.

3. Toss together the edamame, thawed frozen corn, diced red pepper and green onions.

4.

Store covered in the fridge until well chilled, about 1 to 2 hours or until serving time.

5. R emove from fridge, pour on dressing and toss well. Serve immediately.

Makes 4 cups (1 L). One serving = 1 cup (250 mL).

Per serving: 166 calories, 6.2 g total fat, 0.7 g saturated fat, 0 g trans fat, 233 mg sodium, 21.2 g carbohydrates, 6.1 g fibre, 5.2 g sugar, 0 g added sugars, 11.3 g protein.

Carbohydrate choices: 0

Edamame: MacKellar Farms in Alvinston, Ontario is the only farm in Canada that grows edamame on a commercial level.

They have taken it beyond the farmers’ market and now offer Canadians a locally grown, 100 per cent all natural frozen edamame, sold in larger grocery stores from sea to sea. For a store locator, check out their website at www.mackellarfarms.ca.

Spring/summer 2016 HEALTHWISE OTTAWA 19

Salmon

with Peach Salsa Emily Dobrich, SHEA student member

20 HEALTHWISE OTTAWA Spring/summer 2016

“Growing up in Southwestern Ontario I remember the little peach tree in my grandparents’ back yard. I always looked forward to the sweet and juicy, fresh-picked fruit from their tree. The fabulous fresh peach flavours, combined with salmon, make this a very special recipe to me.” — Emily

Ingredients

Method

Peach Salsa (makes approximately 2 cups or 500 mL)

1. To make the salsa, toss together peach in a small bowl with red pepper, tomato, chives, honey, vinegar, salt and pepper.

Cover and refrigerate for at least 30 minutes to develop the flavours. Salsa can be made up to 2 hours before serving.

1 large ripe juicy peach, peeled and diced ½ red pepper, diced 1 ripe tomato, diced ½ cup (125 mL) finely chopped chives 1 tablespoon (15 mL) liquid honey 1 tablespoon (15 mL) apple cider vinegar ¼ teaspoon (1 mL) iodized salt Pepper to taste Salmon 1 lb. (450 g) fresh or frozen farmed Canadian salmon fillets, cut into 4 equal pieces ½ teaspoon (2 mL) dried basil ¼ teaspoon (1 mL) freshly ground black pepper 1 tablespoon (15 mL) unsalted butter, melted

Makes 4 servings. One serving = 1 salmon fillet with ½ cup (125 mL) peach salsa.

Per serving: 253 calories, 11 g total fat, 3 g saturated fat, 0.2 g trans fat, 209 mg sodium, 12 g carbohydrate, 2 g fibre, 10 g sugars, 4.4 g added sugars, 26 g protein.

Carbohydrate choices: ½

Photo: Mike McColl

2. Preheat oven to 450°F (230°C). Line a rimmed baking sheet with parchment paper or foil. Place salmon on baking sheet and set aside.

3. C ombine basil and pepper in a small bowl. Brush salmon with butter and sprinkle with the basil/pepper mixture.

Depending on thickness of the fish, bake for 10 to 15 minutes or until it flakes when prodded with a fork. Do not overcook.

4. W hen salmon is done, transfer each fillet to a plate and top with ½ cup (125 mL) of the peach salsa.

PHEc Tip: Farmed salmon is a richer source of omega-3 fatty acids than wild salmon, has a milder flavour and is readily available year round.

Spring/summer 2016 HEALTHWISE OTTAWA 21

Blueberry Pear and Hazelnut Crisp Bridget Wilson, PHEc

22 HEALTHWISE OTTAWA Spring/summer 2016

Hazelnuts, sometimes called filberts, are the only nut crop produced commercially in BC. They are grown in the eastern part of the Fraser Valley, mainly around Chilliwack and Agassiz.

Ingredients

Method

Filling

1. Preheat oven to 350°F (175°C).

3 cups (750 mL) fresh or frozen blueberries or honeyberries 2 cups (500 mL) ripe pears, peeled, cored and chopped (approx. 2 large pears) 1 tablespoon (15 mL) cornstarch ½ teaspoon (2 mL) cinnamon

2. L ine a 6-cup (1.5 L) baking dish with wet parchment paper (see sidebar).

Topping ½ cup (125 mL) quick cooking oatmeal, not instant ¼ cup (60 mL) whole wheat flour 1 tablespoon (15 mL) natural wheat germ ¼ cup (60 mL) packed golden brown sugar 1 teaspoon (5 mL) cinnamon ¼ cup (60 mL) hazelnuts, toasted and chopped ¼ cup (60 mL) canola oil

3. In a large bowl, combine all of the filling ingredients together and place into the prepared pan.

4. In a separate large bowl, mix together all of the dry topping ingredients, including hazelnuts. Add the oil and stir in until the mixture is crumbly, then tip over the prepared filling, gently patting it down.

5. Bake for 40 to 45 minutes or until fruit is tender and bubbly and topping is golden brown. Serve warm or cooled to room temperature.

Parchment Paper Makes 6 cups (1.5 L). One serving = ½ cup (125 mL) Per serving: 147 calories, 7 g total fat, 0.6 g saturated fat, 0.1 g trans fat, 2 mg sodium, 20.8 g carbohydrate, 3 g fibre, 11.3 g sugars, 4.5 g added sugars, 2 g protein Carbohydrate choices: 1

Photo: Mairlyn Smith

If you want success in the kitchen you need to make parchment paper your friend.

Using wet or dry parchment paper is a wonderful way to reduce clean-up time.

We use dry to line cookie sheets, but using wet parchment paper will have you singing its praises. Tear off a piece of parchment paper that is 6 inches (15 cm) bigger than the pan you are going to line. Scrunch paper up under cold running water, ring out, shake off excess water, and line pan.

You’re most welcome.

Spring/summer 2016 HEALTHWISE OTTAWA 23

Preventive Medicine

By Dr. Craig Herrington

C

hronic diseases and their risk factors continue to be an important public health issue in Canada and throughout the world. Globally, chronic disease accounts for approximately 63 per cent of all deaths. Hundreds of millions of dollars are spent targeting prevention, which experts agree is critical; however real preventive medicine starts with kids.

Scientists have discovered that lifestyle behaviours and even life experiences can flip “on/off switches” on the genes that lead to

chronic disease; this is known as epigenetics.

Epigenetic experts believe that environmental factors such as diet, exercise, and stress can directly affect the health of both current and future generations. So what does this mean for our children, and how does it impact the way we raise the next generation?

First, we need to recognize a problem. Parents use nutrition practices that have evolved over thousands of years to promote patterns of food intake for children’s growth and health. It is only in the past several decades

In the battle for your kid’s health, nutritious choices like broccoli must compete with ever-present and heavily advertised fast foods (say, a cheeseburger). Who wins this food fight will have longlasting consequences for your child’s future health and risk of disease.

24 HEALTHWISE OTTAWA Spring/summer 2016

© Skypixel | Dreamstime.com

Starts with Kids that these practices have been altered by the rise of convenient, inexpensive, and energydense (read sugary or high-calorie) foods.

Part of our new epigenetic milieu includes a food industry that thrives on confusion and mixed messages. Treats, food rewards, junk-food fundraising, and the routinizing of indulgences (Friday pizza night) are all new challenges for families. Within seconds of entering a grocery store, we see claims for vegetable bread, cholesterol-lowering sugar cereal, gummy bear vitamins, candy treats labelled as fruit, and juice that, however natural, is gram-for-gram essentially flat pop with a few extra vitamins. You would be forgiven for confusing the grocery store with a candy store. Companies spend billions of dollars on marketing to children, and parents are expected to just say no? One of the leading heart institutes in North America recently created a national “eat ice cream for breakfast” day! Are we that deficient in ice cream that we need a day to eat it for breakfast?

Some might argue that “it’s just one” or that “one treat won’t hurt them.” Unfortunately it’s not just one, and whether it’s in the home, at school, or after a sporting event, the normalization of junk food is ubiquitous.

We shouldn’t have to go out of our way not to feed our kids processed, sugary, and high-calorie foods. Deciding where to start, swimming upstream against the oncoming

flood of food temptation, can be both challenging and overwhelming.

Start with a plan. When grocery shopping, leave the kids at home; they are too persuasive, and sugary food with Disney characters will jump into your cart. Read labels, learn to recognize the common practice of healthwashing (trying to make processed food sound healthy). If a food label has to try to convince you that it’s healthy, it’s not. Claims of natural, gluten free, vitamin enriched, or fat free are added to labels, trying to dupe parents into purchasing the product. Vegetables, fruit, whole grains and legumes, nuts and seeds, olive oil, fish, and dairy products all come virtually label free. Yet hundreds of studies have shown that regularly consuming these foods can dramatically reduce the incidence of most chronic diseases.

Be consistent with meal times, don’t skip meals, and regularly serve whole unprocessed foods. Sit together at the kitchen table — having at least one parent at the family meal is associated with better consumption of vegetables and fruit. Don’t put pressure on children to eat (one-bite rules are fine), and don’t withhold dessert unless they eat their veggies. Involve kids in cooking; teach them about the foods they’re eating. Children are more likely to eat a healthy meal that they’ve helped prepare.

Spring/summer 2016 HEALTHWISE OTTAWA 25

With any lifestyle change, the key is to enjoy your life! Food is nourishment, but it’s also meant to be shared and eaten in groups. New research examining the Mediterranean diet attributes its health benefits not only to the whole, unprocessed foods consumed, but also to the social and family environment that surrounds eating.

Kids should be encouraged to play outside, keep active, and sit less, and with very few exceptions, they don’t actually need anything to fuel their sporting activities. The notion that children require electrolytes, carbohydrates, protein or chocolate milk during or after exercise is a myth. Exercise is the best drug on the market, but you can’t outrun your fork. Linking exercise and food treats can lead to a pattern of overconsumption.

And hug your children — studies have found that cuddling or touch can improve a child’s pulmonary and immune function, lower anxiety and stress, improve sleep

patterns, and even strengthen digestive and circulatory systems.

While governments and health organizations struggle to stem the tide of chronic disease, the long-term solution may be found in the kitchen. Increasing family awareness of the importance of eating patterns, stress management and an active lifestyle has the ability to change the epigenetic makeup of a generation. Healthy kids make for HWO real prevention.

Dr. Craig Herrington is a Naturopathic doctor with the Ottawa Integrative Cancer Centre, who specializes in the treatment and prevention of chronic disease in both children and adults. He lives in Ottawa with his wife and twin 5-year-old boys, whom he has somehow convinced to eat their vegetables.

Tips for Improving Your Child’s Epigenetics: ✔ Move more, sit less. ✔ Encourage a wide and varied healthy diet, introducing new foods frequently and early. The earlier and more broadly a child is exposed to different foods, the healthier that child’s eventual adult diet. Children like what they know and eat what they like. ✔ Don’t pressure your children to eat (one-bite rules are fine), or withhold dessert unless they eat their veggies.

Don’t reward with food.

26 HEALTHWISE OTTAWA Spring/summer 2016

✔ Keep plenty of fruits and vegetables available at home. ✔ Sit at the table and eat with your kids. ✔ Don’t skip meals. ✔ Minimize eating out and ordering in. ✔ Ensure that as many meals as possible in a week involve real, whole food ingredients (not pre-packaged food). ✔ Involve your kids in cooking. ✔ Hug your child.

Is your kId a character?

Let us handLe the drama this summer!

Join us for

summer drama camps at the picturesque Billings estate museum (Bank & riverside) ShakeSpeare camp All’s Well That Ends Well

July 4 to 22 ages 12-18

muSical theatre performance camp august 8 to 19 ages 10-14

to register, call 569-5629 or email info@salamandertheatre.ca

www.salamandertheatre.ca Š Solarseven | Dreamstime.com

Spring/summer 2016 HEALTHWISE OTTAWA 27

28 HEALTHWISE OTTAWA Spring/summer 2016

Life Without Hair:

The Bald Truth

By Jessica Martin

H

ave you ever wondered what happens when you don’t have any nose hair? It’s not a question many people give much thought to.

I’m an athlete who moved to Ottawa to live close to Gatineau Park where I ski, cycle, snowshoe, swim, and paddle. I’ve completed the Canadian Ski Marathon (160 kilometres over two days), biked 354 kilometres as part of the Rideau Lakes cycle tour, and hiked 77 kilometres on the West Coast Trail and 110 kilometres through Auyuittuq National Park in Nunavut. I cycled 8,000 kilometres across Canada in 73 days, and lately, I have taken up running.

When I was 16, my hair fell out in a circular patch on the back of my head. I thought it was from a rugby incident. Within less than a month, a second bald spot appeared. I was diagnosed with alopecia areata — an autoimmune disease that mistakenly attacks your hair follicles, affecting one to two per cent of the population.

Photos: Lindsey Gibeau Photography, Valberg Imaging

There are three kinds of alopecia areata: › a lopecia areata patchy: loss of hair on the scalp in patches › a lopecia areata totalis: loss of all hair on the scalp › a lopecia areata universalis: loss of hair on the scalp and the entire body.

Nobody else in my family has alopecia and the odds of getting the rarest form of the disease — alopecia areata universalis — are low. My hair fell out in circular patches and I went months wearing my hair down or in a ponytail to cover it up. Hair fell out, hair grew back in (though sometimes it took up to a year), but overall, the disease was manageable.

I’d been warned by my dermatologist that if I chose to have children, there was a chance that I could go completely bald.

Fast forward to 33 years of age when I was expecting my first child. After I gave birth, my hair fell out in clumps. I spoke with other moms, who said that their hair was falling out

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too, so I assumed this was a normal part of being postpartum. I was busy taking care of my baby and not paying attention to myself.

One day when I was sitting by a sunny window, I did a double take at the sight of my arms — no hair! In a panic, I called my mother, who asked about my eyebrows.

I looked in the mirror and realized there was

nothing to pluck — I was down to one and a half eyebrows. What about my eyelashes, she asked? I ran back to the mirror. I only had half of those left too. My mom gently encouraged me to start looking at wigs, but I was still in denial.

By the time my baby was eight months old, I was completely bald.

Alopecia is understudied, research on it is underfunded, and there is currently no cure.

The hair follicles aren’t dead, just dormant.

The more severe the condition, the less likely the chance of regrowth; however, regrowth is possible at any time, even after many years.

It can be argued that alopecia is primarily a cosmetic disease. But as someone who has experienced life with and without hair, I would argue that it goes far beyond that. For some cancer patients, hair loss is the worst part of cancer treatments. Alopecia is a test in overcoming paranoia and self-consciousness.

There are clearly worse diseases, but I focus on dealing with mine, and not comparing it with others. I didn’t choose to get alopecia, but it is my choice as to how I deal with it. I decided that my disease shouldn’t be a secret and that I could make practical adjustments so that I could continue to enjoy my life, including sports.

As a bald woman living an active lifestyle, I quickly made several new purchases.

Without eyelashes, I needed better sunglasses. I bought

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Buffs — headwear like that worn on the TV show Survivor — which I learned to put on at record speed in my office, to transition from wig to workout gear before heading for the gym. I bought arm covers for protection from the sun, and extra long underwear — because it’s cold being bald! I bought two wigs, one human hair and one synthetic, each with its own advantages and disadvantages for work and social occasions.

Life with alopecia is different. Every morning I pencil in eyebrows — impressive, given that I didn’t even know eyebrow makeup existed.

I run races and bike to work wearing only a Buff on my head (feeling somewhat exposed.)

I don’t have the patience or commitment to hide my disease. I wear a wig to work to keep up a professional appearance, for the same reason that I don’t wear yoga pants to the office. But when it comes to camping and hiking and skiing, I simply wear a hat.

I sometimes walk around my house bald and feel fine with the curtains open.

There are days when I walk a thin line between being okay with my disease, and being resentful, desperately wanting just to be “normal.” I’ve never met anyone with alopecia to the extent that I have it (no eyebrows, eyelashes, or nose hair… seriously, no hair anywhere). Some people think I have cancer and offer me help, for example by bringing me a yoga block at the gym, but I politely decline.

There are a few things I’d like to clarify about being bald: › Showers don’t take long. › Eyebrow sealer is amazing and withstands sweat, rain, and swimming pools.

› I often hear “If I were bald, I’d have a room full of wigs.” At an average cost of $700 for a synthetic wig and $2,000 for human hair, unless you are independently wealthy, I guarantee you will not. And wigs need to be replaced every six to 24 months, depending on use. › Insurance coverage for alopecia is sparse.

My policy covers $800 every six years, and my husband’s insurance covers nothing.

There are days when I don’t recognize myself in the mirror. It’s a strange feeling. The process of losing my hair was so quick that it wasn’t until it was more than half gone that I fully realized what was happening.

I don’t tell my story everywhere — but for me, it helps to share. Everybody has a story and we all deal with it in our own way. I like to think my hair isn’t gone for good — it’s gone for now. In the meantime, I have a race to train for.

HWO Jessica Martin can often be seen jogging through the Central Experimental Farm pushing a double stroller with a German shepherd trailing behind. When not doing sports, she likes drinking tea and spending the warmer months in her garden.

For more information on alopecia areata: Canadian Alopecia Areata Foundation, www.canaaf.org National Alopecia Areata Foundation, www.naaf.org

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Living with Y Parkinson’s

By Dorothy A. Phillips

S

helby Hayter at age 40 had qualified to run the prestigious Boston Marathon. During a training run, she felt a weightiness in her left wrist and ankle and not too long after, during a phone conversation, her hand started to tremble uncontrollably. Several doctor appointments and many tests later, and just a month before the marathon, she was diagnosed with young-onset Parkinson’s disease (YOPD). After a teary time with her husband and a few days’ contemplation, Hayter walked into the Ottawa office of Parkinson Canada (formerly Parkinson Society Ottawa), not to ask for help, but to offer it. What better way to bring needed attention to Parkinson’s than to have a newly diagnosed person running the Boston Marathon?

Hayter then set about learning to live with this progressive, non-fatal disease. Those with YOPD (in other words, those diagnosed before age 50) may live with the disease for more than 40 years, never certain which symptoms will appear next. In the prime of life, they face a series of

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Young-Onset ’s Disease lifestyle problems: employment and financial challenges, raising children, and supporting elderly parents while coping with a chronic illness and facing social constraints.

The six people profiled in this article responded to a request from the Ottawa office of Parkinson Canada for volunteers to tell their stories. They are a lively bunch, each one determined to live as well as possible in his or her own way.

What is Parkinson’s Disease?

Parkinson’s is a neurodegenerative disease that affects movement.

According to the Mayo Clinic, “Parkinson’s disease develops gradually, sometimes starting with a barely noticeable tremor in just one hand.

But while a tremor may be the most well-known sign of Parkinson’s disease, the disorder also commonly causes stiffness or slowing of movement.”

Spring/summer 2016 HEALTHWISE OTTAWA 33

This disease was first described in 1817 as a “shaking palsy” by an English physician, Dr. James Parkinson. While there is still no cure for Parkinson’s 200 years later, we now know that it is a neurological problem that affects many parts of the brain, and that symptoms differ from person to person.

Marc Bellefeuille It’s eight-plus years post diagnosis, and I recently stopped working at my job in the information technology sector. Though I made several adjustments at my workplace to accommodate the progression of Parkinson’s disease, it affected my performance at work to the point where my list of activities titled “incomplete” was growing and getting out of control.

In the early days after my diagnosis in 2008, only a few people knew I had Parkinson’s. The dynamics between my family and friends are continually changing. Today, my symptoms have progressed to the point where they are much more noticeable and impossible to conceal. This was an important factor that led to my decision to retire.

I’ve learned to adapt to the changes that are happening within and around me. Aside from the symptoms, this is probably the part I hate most.

Parkinson’s disease is always lurking in the background and is slowly taking away the things I value most.

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Motor symptoms are most commonly noticed.

Involuntary tremors in the arm, hand or leg that are evident when the body part is at rest but reduced or eliminated when moving, distinguish Parkinson’s from other types of tremors. As the disease progresses, tremors may develop in other parts of the body. Stiff and rigid muscles may cause balance and posture problems, resulting in a shuffling walk, small steps, or a slight forward bend at the waist. Some individuals experience problems with handwriting or loss of automatic movements such as blinking, smiling, and swinging the arms when walking. Weakness of the throat and facial muscles may affect speech, which becomes soft and monotonous; stiff facial muscles may cause a fixed, vacant facial expression known as Parkinson’s mask. People can also experience “freezing”— a sudden, brief inability to start movement or to continue rhythmic, repeated movements such as fingertapping, writing, or, most often, walking.

Non-motor symptoms may also occur: loss of a sense of smell and taste; drooling; sleep disorders; changes in mood, especially depression; low blood pressure; bowel or bladder problems; and sweating. Cognitive symptoms — difficulty processing information and applying knowledge — could include problems with attention (the ability to focus on one aspect of the environment); executive functions (the ability to plan, organize, initiate and regulate goal-directed behaviour); memory, especially short-term memory and retrieval of

words; and visuospatial functions (estimating distance, depth perception, sense of direction).

Parkinson’s disease is the second most common neurological problem after Alzheimer’s, affecting about one per cent of those over 65. Over 100,000 Canadians live with Parkinson’s disease, approximately 8,000 of them in the Ottawa area.

About 20 per cent have YOPD. It is not known why, but YOPD is more common in men than women, and individuals with YOPD are less likely to have dementia than those who get the disease later in life.

Causes and Treatment Research has shown that Parkinson’s symptoms arise from a deficiency in the production of dopamine, a neurotransmitter. Dopamine controls movement by carrying signals between the nerves in the brain. When cells that normally produce dopamine die, the symptoms of Parkinson’s appear.

While scientists have found a genetic component to Parkinson’s disease, especially among those with YOPD, there is suggestive evidence that environmental toxins may also play a role. As Dr. David A. Grimes wrote in Parkinson’s: Stepping Forward, Parkinson’s is more common among those who have had a higher exposure to pesticides, but so far no specific toxins have been found that increase risk.

The good news: there is medication — mostly to provide the missing dopamine — that can improve motor symptoms for many people.

While drugs do not cure the disease or slow its progression, they can make it easier to live with.

However, as with most drugs, there are side effects, and over time the positive effects of these drugs diminish. Each person with YOPD must decide when to start medication.

Sally Clarke Eleven years ago, at 43, I was a finance director for a national nonprofit organization. As I was signing a pile of cheques, I noticed my first symptoms of Parkinson’s disease — my handwriting was getting very small, followed by a slight tremor.

I was devastated.

Both my parents had had Parkinson’s.

My father, diagnosed at 55, died after a precipitous decline at 63.

Three years later, my mother showed symptoms in her walk. She died at 79, healthy as a horse except for Parkinson’s.

I’ve been very lucky that the progression of Parkinson’s has been slow for me. I went on long-term disability almost three years ago — while I miss work, I was quite exhausted each day.

Last year my older brother was diagnosed with a form of Parkinson’s.

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Living with YOPD Because their symptoms differ, the six individuals profiled here also differ in their way of living with the disease.

Elaine Goetz I was diagnosed with YOPD in 2007 at the age of 46, and began a regimen of medication at the time of my diagnosis.

I exercise regularly, as it is an excellent way to cope with stiffness and balance issues — my main symptoms of YOPD. The hope that a cure is on the horizon, along with the advancements in research and development in the pharmaceutical field, helps keep me confident that I will continue to maintain an excellent quality of life.

I like to stay involved with fundraising initiatives and I attend support groups — this is where I get my strength.

As a full-time employee with the federal government, I plan on working as long as I am physically able.

A physically active and social person, Marc Bellefeuille first noticed (and hid) symptoms he attributed to sports, and that he hoped were treatable with physiotherapy or chiropractic care.

Years after his initial diagnosis, he continues to adapt to what Parkinson’s means for him. While Bellefeuille is still active, he has had to change his preferred physical activities. This, combined with the decision to stop working, has meant a change in the people he sees. Aside from the physical symptoms, he says this change in social interaction has been the most difficult. The patience and support of close friends has been key. A spouse who knows when he needs help and when he doesn’t has also been important.

His advice to others: “Try not to let Parkinson’s disease define you.”

Sally Clarke was no stranger to Parkinson’s; her parents both had it. That knowledge encouraged her to carry on with life but to set some expectations for herself, which she then happily exceeded. Clarke says her diagnosis changed her career horizon, encouraging her to seek a job she might be able to stay with for two years and that had the long-term benefits she knew she would need. In fact, she was able to work for another 10 years. Inspired by her mother’s love of life and interest in people, Clarke took the end of her working career as a chance to renew old friendships and to create new. She says it is important in life to not anticipate the worst, to live the best you can in the present, and to keep planning for the future.

Elaine Goetz’s initial reaction to her diagnosis was despair, largely because she knew little about

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the disease firsthand. Her doctor’s explanations — of treatment and continuing advancements — helped put her in a better frame of mind. Now, after nine years of living with the disease, she has a heightened appreciation for life, is happy, and remains functional in her daily activities. Goetz has been able to continue working full-time, thanks in part to an accommodating employer and a job that allows her to sit and stretch as needed. Physical activity, she says, has been vital in helping her body “forget” it has Parkinson’s, and a sense of humour has been critical in staying positive. She says connecting with the Parkinson’s community is a great way to avoid isolation.

Jeff Potts’s early symptoms were easy to dismiss.

Later, other symptoms cropped up and became noticeable to others, including a symptomatic facial mask that made his wife continually ask if he was okay. After his diagnosis, Potts researched, read, spoke to family and friends, and joined Parkinson Canada’s Young and Active Support Group to better understand and come to terms with the disease. As his symptoms progressed, he made the decision to stop working. Now, he says, the symptoms are relatively manageable, with on-average two hours devoted daily to his physical wellbeing, involving vigorous exercise, plenty of rest, and balanced medication. He and his wife understand that their future together will be much different from what they once imagined; not being able to fully predict that journey is one of his greatest challenges.

As is the case for many people, Luc Poulin’s diagnosis came a while after his initial symptoms showed. Once the diagnosis was made, Poulin, understanding that he faced a lifetime of medication, opted for low doses. He supported his treatment with natural approaches and supplements that he says have helped. Living in a

Jeff Potts I was diagnosed with YOPD at the age of 50. I’m now 55. The impact has been both positive and negative and it’s been an interesting journey.

The most unfavourable impact has been accepting the realization that I could no longer be president and CEO of a local documentation transformation business, T-Base Communications, with its 60 employees. We did successfully transition the business, and I’ve now started to volunteer my time at various charities to keep busy.

On the positive side, I now take health and wellness very seriously.

I work out under the guidance of a professional trainer two to three times per week, and play squash and golf a couple of times each week.

Spring/summer 2016 HEALTHWISE OTTAWA 37

bubble of hope also helps. Poulin and his wife are committed to optimism and possibility, focusing on today and on making decisions that support this. He says a strong family and extended clan have also been important. Although this disease is cruel, Poulin has learned some amazing life lessons. For someone newly diagnosed with YOPD, he says it’s all right to cry, be angry, and be frustrated, but at the end of it all, the key is leaving that behind and choosing to be happy.

Luc Poulin The first symptoms were apparent after hiking the Grand Canyon on my honeymoon. After visiting three different doctors, I was referred to a neurologist and was diagnosed with YOPD. I was 37 years old.

I was working in the university sector at the time, and continued to do so for five years after my diagnosis.

My wife and I have two boys, currently 10 and 13. They help keep me physically active, which is fundamental to my health at age 50.

Together, we continue to cycle, kayak, and hike. In fact, our family hiked Mount Washington in the summer of 2015 as a fundraiser for Parkinson’s.

Whether through a conscious decision, or simply because of who she is, Shelby Hayter very quickly accepted her Parkinson’s diagnosis and began the work of raising awareness and funding for the disease. Self-described as strong and willing to take on life’s challenges, this Boston Marathoner turned her attention to programs, events, committees, and fundraising initiatives in support of Parkinson’s disease.

Ten years later she is adapting to her changing condition, adjusting medications, and appreciating the time that not working has freed up to be with family. While there are certain to be challenges along the way, she says Parkinson’s has taught her family, and especially her children, to be independent, optimistic, grateful, and to give back as she has done.

Community Support Parkinson Canada serves as the voice of Canadians living with Parkinson’s, and offers support and education. Information sessions on Parkinson’s disease for the newly diagnosed and for caregivers are offered across the country. For those living with the disease, there are support groups that meet once a month. The Young and Active Support Group has been especially helpful for Bellefeuille, Clarke, Goetz and Potts.

Individuals with Parkinson’s, their families, and friends find fulfillment in helping to raise

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awareness and funds for research. On September 10 and 11, 2016, the extended Parkinson’s community will gather to participate in the Parkinson SuperWalk, a major annual fundraising event held in over 115 communities across the country. Proceeds from this initiative go towards educational resources and support services, and to research projects aimed at identifying causes and improving treatments for Parkinson’s, and one day potentially finding a cure.

Research Dr. David Park, Dr. David Grimes and Dr. Michael Schlossmacher lead the Parkinson Research Consortium, consisting of more than 20 scientists and medical professionals at the Ottawa Hospital and the University of Ottawa Brain and Mind Research Institute who collaborate and share knowledge. They have two important streams of research: • The Integrated Parkinson’s Care Network studies personalized care for individuals with severe symptoms in an effort to improve their quality of life. If successful, the program will serve as a model for care programs here and elsewhere.

• The second focus aims to understand what causes Parkinson’s. Researchers have identified the genes linked to familial forms of the disease but do not know how they work, nor which genes are involved when there is no family history of the disease.

Advice from those with YOPD For the newly diagnosed with Parkinson’s: give yourself permission to cry, to be frustrated and mad at the world, then dust yourself off and leave all that behind (Luc Poulin); telling your friends, family, employer can be therapeutic

Shelby Hayter I’ve always been a very active person.

In 2005, one month before running the Boston Marathon, I was diagnosed with YOPD. I decided to turn the marathon into an opportunity to raise funds and awareness for Parkinson’s research. I’ve been an advocate for Parkinson’s ever since, getting involved in numerous initiatives and fundraisers, frequently participating in events that bring awareness to Parkinson’s — including the Partners Investing in Parkinson Research’s team of runners and walkers in the annual Ottawa Race Weekend in May. I also designed a program for the school system called “Pass the Baton for Parkinson’s,” which educates and raises money for Parkinson’s research.

In April 2014, I was honoured to receive the Mayor’s City Builder Award from City Council and Mayor Jim Watson in recognition of volunteer community service and my efforts to improve the lives of the citizens of Ottawa.

Spring/summer 2016 HEALTHWISE OTTAWA 39

(Jeff Potts); don’t be defined by the disease — it is what you have, not who you are (Elaine Goetz, Marc Bellefeuille); try to see the humour when social life becomes awkward (Shelby Hayter); plan for the future with your partner (Sally Clarke); exercise regularly and connect with the Parkinson’s community (everybody).

For the public: don’t assume someone with Parkinson’s is an invalid; don’t make the whole relationship about Parkinson’s; don’t give advice — they have enough of that. Do include the person with Parkinson’s in social life; let them take your arm or ask for help; try to be aware of the stage they are in and be available for help as needed.

For themselves: exercise and get enough sleep; eat nutritious meals; take your medications; keep active socially and maintain a positive HWO attitude — good advice for all of us.

Local Help for Parkinson’s The Ottawa office of Parkinson Canada has much to offer those affected by Parkinson’s, including information materials, support and referral services, free information sessions and a resource library. The annual symposium each April — Parkinson’s Awareness Month — provides an opportunity for those living with Parkinson’s to learn and engage with the Parkinson community.

Learn more about Parkinson Canada and its major fundraising events: Comedy Night, Life Lists Challenge and the Parkinson SuperWalk, at www.Parkinsons.ca or 613-722-9238.

Dorothy A. Phillips is an Ottawa writer, now retired from the federal government. She writes for the Glebe Report and is writing a book about the Duke of Devonshire, Canada’s 11th Governor General, who lived at Rideau Hall from 1916 to 1921.

Resources • Parkinson Canada, www.parkinson.ca • Parkinson’s: Stepping Forward by Dr. David A. Grimes (Toronto: Key Porter Books, 2004) available from Parkinson Canada • Parkinson Research Consortium, www.ohri.ca/prc • e-ParkinsonPost, a bulletin published by Parkinson Canada, www.parkinsonpost.com • Partners Investing in Parkinson Research, www.pipr.ca • Canadian Guidelines on Parkinson’s Disease, www.parkinsonclinicalguidelines.ca

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Spring/summer 2016 HEALTHWISE OTTAWA 41

All About the Soup

By Nicola Maule

O

n a recent trip to the Ottawa Farmers’ Market at Lansdowne, I was strolling the aisles looking for inspiration on what to cook for dinner. I noticed a crowd of shoppers gathered at the “All About the Soup” stall and there was a lot of lip smacking going on. I quickly took my place in line and waited patiently for my turn to sample what turned out to be delicious hearty soups. These soups are now a weekly dinner menu item at my house.

All About the Soup is owned by the dynamic duo Andy Tout and wife Charline Beaulieu.

They have developed more than 17 proteinfilled vegetarian soup recipes, each with an ethnic twist, using local ingredients whenever possible. There are flavour combinations that

are anything but boring, to please every palette. “We have borrowed freely from cuisines from around the world — Turkey, Italy, Mexico, Thailand, Morocco, even Nepal — which gives the soups spice and depth,” says Beaulieu.

You can choose from among Cuban Black Bean, Turkish Lentil with Sumac, and Tuscan White Bean. Spicier options include Mulligatawny, West Andes Quinoa with Kale, and Trinidad Corn. They all have a rich mix of vegetables and all are wheat free. “We know that families are busy and tasty healthy meals are difficult to serve up night after night,” says Tout. “That’s where our soups step in to help.

All of our soups can be served alone or can be used as a sauce. For example, toss some

All About the Soup owners Charline Beaulieu and Andy Tout 42 HEALTHWISE OTTAWA Spring/summer 2016

Photo: Jamie Kronick

is a Family Affair diced chicken breast into our African Peanut soup, pour it over a bed of rice, add a side salad and voila, dinner is served.”

The idea for the soup business came from Tout’s brother, who lives in California and runs a gourmet soup kitchen. Over the past 15 years, Tout spent considerable time working with his brother and learning the ropes of the soup business first-hand. He brought the gourmet soup idea to Ottawa in 2015 and it has proven to be a winner.

All About the Soup is just the latest adventure for Tout and Beaulieu. Over the past three decades, they have travelled the world for work and pleasure. Among other accomplishments, Tout was a member of Canada’s mountain bike team, competing internationally for 10 years. Beaulieu is an award-winning interior designer, with kitchens her forte, and she worked for many years as a designer in Bermuda.

Tout and Beaulieu are outdoor enthusiasts and when they are not cooking or working on their business they spend their time hiking and cross-country skiing.

Having lived with family members with digestive issues, Tout and Beaulieu saw a need for accessible food options that were wheat free, dairy free, low in sodium and made without processed ingredients. All About the Soup grew naturally from Tout and Beaulieu’s love for nutritious ethnic food that appeals to foodies and people with an active lifestyle.

“We love this kind of food and we have found that people in Ottawa do too!” says Beaulieu.

“Before we started selling the soups at local farmers’ markets we did a lot of taste testings

with our friends and family, and they gave us the encouragement to jump in with both feet. As soon as we hit the markets, we were overwhelmed by the interest in our soups and we quickly outgrew our home kitchen,” explains Tout. They now rent kitchen space at the Two Rivers Food Hub in Smiths Falls, along with half a dozen other local food producers in the community. The Two Rivers Food Hub is located in the former Rideau Regional Centre, whose huge industrial kitchens used to feed nearly 3,000 residents.

The Centre now has a new lease on life as a hub for local farmers and food producers.

The All About The Soup business is a labour of love for Tout and Beaulieu and they have recently roped their son Jaden in to help out.

“We want to grow the business and offer up to 30 soups,” says Tout. “However, we want to do it slowly to ensure the quality that our customers have come to expect.”

Visit www.allaboutthesoup.com to see where you can pick up your weekly supply of healthy soup. They will even deliver to your home twice a month! The soups are available frozen in 500 ml and 750 ml containers. This spring they’ve added a few new soups to their menu, including a cold Borscht (beet) with Apple soup.

I think I will take a gastronomic trip to India tonight with a pot of Mumbai Mango from All About the Soup and cross my fingers HWO there will be leftovers for lunch.

Turn the page for All About the Soup recipes — vegetable-based and bursting with nutrition and exotic flavours of the world!

➥

Spring/summer 2016 HEALTHWISE OTTAWA 43

Beet It Chiller “We have always loved cold beet soup, especially when it’s light, fresh and summery tasting.

The combination of beet, orange, apple and raspberry is tremendous in a salad, so why not try it in a cold soup!” — All About the Soup

1 teaspoon coconut oil 4 cups Spanish onions, diced 4 cloves garlic 1½ teaspoons ginger, minced 2 bay leaves ½ teaspoon crushed red pepper 2 teaspoons prepared horseradish ½ teaspoon pepper 5 sprigs fresh thyme Zest from ½ an orange 8 cups beets, peeled and cubed 8 cups low sodium vegetable broth ¾ cup coconut milk for dairy-free, or sour cream ⅛ teaspoon Himalayan salt Juice from ½ an orange, fresh-squeezed 1 teaspoon raspberry vinegar 1 green (tart) apple, julienned Garnish: Chives, chopped Pumpkin seeds

44 HEALTHWISE OTTAWA Spring/summer 2016

Heat coconut oil in a soup pot. Add onions, cook over low heat until slightly caramelized.

Add garlic and ginger, and cook 2-3 minutes longer.

Add bay leaves, crushed red pepper, horseradish, pepper, thyme, orange zest, beets and broth. Cook about 20 minutes, or until beets are tender. Add coconut milk, and cook for 2-3 minutes longer.

Remove from heat. Remove bay leaves and stems of the thyme sprigs. Add salt.

Puree soup with an immersion blender until smooth. Stir in orange juice, raspberry vinegar and apple. Refrigerate at least 2 hours.

Serve topped with a small amount of chives and pumpkin seeds.

Makes 7-8 servings

Photo: Jamie Kronick

Turkish Lentil

with Sumac and Mint “This soup is one of our bestsellers. Clients keep coming back for more.

It’s simple and flavourful, with a slight heat to complement the lemon tartness.”

— All About the Soup

1 tablespoon olive oil 1 large sweet onion, peeled and cut in 1-inch cubes 2 medium carrots, diced 2 garlic cloves, minced 2 tablespoons tomato paste 2 tablespoons sweet paprika ½ tablespoon dried mint ¼ teaspoon cayenne pepper 1 teaspoon ground cumin 3 fresh tomatoes, cubed 8 cups vegetable broth ½ cup potatoes, peeled and diced in ½-inch cubes ¼ cup brown basmati rice, rinsed 2 cups red lentils (washed thoroughly to remove dirt or rocks) ½ tablespoon sumac 1 teaspoon tahini Juice from ½ a lemon, fresh squeezed Fresh mint

Photo: Baz Ghannoum

Heat olive oil in a soup pot. Add onions and cook on low heat until slightly brown.

Add carrots and garlic and cook another 2-3 minutes. Stir in tomato paste and cook for 2 minutes. Add paprika, dried mint, cayenne pepper and cumin, and cook for 1 minute. Add tomatoes, broth, potatoes, rice and red lentils. Stir well and simmer covered for about 30 minutes, until rice is done.

Add salt to taste. If the soup is thick, add a bit of broth. Add the sumac and tahini, and simmer for 1 minute.

Remove from heat. Add lemon juice. Sprinkle with fresh mint.

Makes 7-8 servings

Spring/summer 2016 HEALTHWISE OTTAWA 45

Contribute to your

Body’s own Life-Force.

Bringing you whole food, plant based, organic, raw super foods and supplements.

1-866-848-2565 www.rawelements.ca CALL OR EMAIL INFO@RAWELEMENTS.CA TO FIND A STORE LOCATION NEAR YOU.

46 HEALTHWISE OTTAWA Spring/summer 2016

Neighbourhood Nuggets

Bank Street in the Heart of Downtown

By Emily Manns

A

quick hop and a skip from bustling downtown Rideau, Ottawa’s Bank Street neighbourhood is a great place to roam about by bike or on foot, practically within arm’s reach of wherever you need to get to. With local business owners who know how to make you feel welcome, whether you’re from here or out of town, Bank Street should definitely make it onto your checklist of places to visit. From Wellington to Gladstone, not only will the sheer number of shops you come across blow you away, but also their variety, as many of these businesses offer products and services that are truly one of a kind. With so much to see and do, there’s no time to waste. Time to hit downtown Bank Street!

Spring/summer 2016 HEALTHWISE OTTAWA 47

Feelin’ Good

T

here is an old saying that when you’re smiling, the whole world smiles with you. Well, aside from its being the title to a classic 1930s song, it’s also a good philosophy to live by. No matter how long that to-do list of yours is, there should always be room on it for a little something for yourself, because taking time out of your day to refocus on your own well-being can mean the difference between your day ending on a high note or a low note.

Even the smallest change to your lifestyle can make a world of difference, and Planet Botanix has just the thing to get you started. In an era when personal and health care products are laden with chemicals and synthetic materials, Heather Garrod has managed to build a business that serves the growing demand for more all-natural alternatives.

“It started as a home business,” said Garrod.

“At the time, there was nothing completely natural on the market.” Inspired by the difficulty in finding natural skin care products for her young children, Garrod sought to do something different, and she accomplished

Planet Botanix 48 HEALTHWISE OTTAWA Spring/summer 2016

just that. What started as a small home business eventually became her own body care shop, which spent five years in the Glebe before heading north to join the Bank Street community. The moment you walk through the door, your senses are greeted with the warm scent of handmade soaps, candles, and essential oils, and that’s only a part of what makes this store so welcoming.

On top of making many of the products herself, Garrod is also a certified aromatherapist.

She created a holistic wellness clinic in her shop that offers a unique array of services to address the needs of the body, mind and spirit, including reflexology, massage, aromatherapy, yoga and more.

“It’s a store for well-being, and everything in the store is connected,” said Garrod.

Herb & Spice Wellness Shop has also taken a naturally healthy and environmentally conscious path, starting from the rustic charm they display on every shelf and wall of the store, and continuing to their selection of local and organic products.

Although the Wellness Shop has only been in the neighbourhood a few years, the Herb & Spice business itself has been standing strong for over 40 years, always looking for ways to grow and adapt as the community changes around them. They even joined forces with the Right Bike movement, promoting a healthier and more fun way to travel the city.

Neighbourhood Nuggets

Where to find...

Edible Arrangements 240 Bank St., Unit 101 613.237.0100 www.ediblearrangements.ca/ stores/240-Bank-Street-Ottawa-ONK2P-1X4 Herb & Spice Wellness Shop 380 Bank St. 613.232.4087 www.herbandspiceshop.com

Herb & Spice Wellness Shop

A tasty treat every now and again can also work wonders, and it doesn’t have to be unhealthy.

Edible Arrangements makes some of the most beautiful and delectable fruit bouquets in all of Canada, with designs fit for almost any occasion. Elaine MacDonald and her husband Dave Nixon took ownership of the shop on Bank Street five years ago, having fallen in love with the franchise and the role it plays in the customers’ most precious moments.

Planet Botanix 301 Bank St. 613.567.4444 www.planetbotanix.com

“It’s a business filled with life stories,” said MacDonald. “For most customers, they’ve been given one [fruit bouquet], and they can’t wait to receive another.”

Life is a marathon, not a sprint, so take the time to enjoy the little things it has to offer.

Photo: Courtesy of Edible Arrangements

Edible Arrangements Spring/summer 2016 HEALTHWISE OTTAWA 49

Hobby Shops

W

hen we were young, it didn’t take much to keep us occupied for hours on end. Give us Lego, and we could build entire cities. Take us to the park, and watch us gather every bottle cap, leaving no stone unturned, no sandbox unchecked. Give us a camera, and we would immortalize every moment. We could turn anything into a hobby back then, and we still can today — we just have to find that thing that fills us with the same childlike joy.

If you love the feeling of a traditional hardcover or softcover book nestled in your lap, that nostalgic musty scent wafting through the air as you turn each page, then Book Bazaar welcomes your patronage.

Jayne Wyatt and her husband, who always had a love for books, purchased the store in 1994. It had originally opened in the Glebe in 1974; they eventually brought it to Bank

50 HEALTHWISE OTTAWA Spring/summer 2016

Street and added their own touch to the charming little shop.

“We’ve come to it with an attitude that we’re giving a service,” said Wyatt.

With two floors of books stuffed into every possible nook and cranny, you will no doubt find something that tickles your fancy. They offer a little bit of everything, and they always have people coming in to bring them more.

If there’s something they don’t have, or one of their collections is incomplete, they can usually rely on other used bookstores to help them out.

“It’s more of a cooperative business,” said Wyatt, “where if we don’t have a book, we can ask around at other stores to see if they have it.”

Wyatt believes that when something is your passion, you should follow it. They built their

Photos: Courtesy of Book Bazaar

Neighbourhood Nuggets

business on a passion for books, and strive to make sure everyone who crosses their threshold has a pleasant experience.

Perhaps you’re looking for something that requires a bit of strategy and friendly competition. Strategy Games can help you there. They have just about every board, card, and dice game you can think of, and if you’re a chess fan, you’re really in for a treat. The store, which also has locations in Montreal and Toronto, is owned and operated by the Chess ’n Math Association, a non-profit organization whose mission since 1985 has been to introduce chess to Canadian youth. They hold monthly chess tournaments at local community centres, as well as evening chess clubs once a week for anyone from beginners to experienced players.

“Chess is incredibly good for everybody,” said Drew Metcalfe, store owner and coordinator of their chess program. “We’re helping children’s education by introducing them to chess.”

Where to find...

Book Bazaar 417 Bank St. 613.233.4380 www.bookbazaar.ca Strategy Games 250 Bank St. 613.565.3662 www.strategygames.ca

Spring/summer 2016 HEALTHWISE OTTAWA 51

Neighbourhood Nuggets

Keep Movin’

F

inding the right workout regimen is only half the battle to keep our bodies healthy and moving. Even when we find something that works and that we enjoy doing, over time it becomes difficult to stay motivated. It’s easy to lose confidence, especially if you try to go solo, which is why it’s important to find a place that not only gives you the proper physical tools, but also builds up your mental fortitude so that you see nothing as impossible. Our minds and bodies are connected, and this is the philosophy that Tae E. Lee Taekwondo takes to heart.

There still exists a number of common misconceptions about some of our oldest martial arts, most of which come from their portrayal in movies and on television. The instructors at Tae E. Lee Taekwondo seek to debunk many of these deeply ingrained stereotypes by teaching people that martial arts are about much more than learning how to fight.

“Taekwondo is not about fighting,” said Master David Silverman, executive director for the downtown school. “The goal is that you never have to use those self-defence techniques.”

Grandmaster Tae Eun Lee, founder of the school, was the first to introduce Taekwondo to Ottawa back in 1977. He designed a program that placed a strong emphasis on the fundamentals of Taekwondo, which consisted of building up one’s self-confidence, focus, and various other qualities which, as Silverman put it, cannot be quantified, and which can be applied to other areas of our lives.

It was more than 26 years ago that Grandmaster Tae E. Lee opened the school on 52 HEALTHWISE OTTAWA Spring/summer 2016

Bank Street, seizing an opportunity to improve the health and well-being of people in the area, and further spreading the message that the basics of Taekwondo are beneficial for all, regardless of athletic skill. The curriculum can even be modified to meet individual needs, ensuring that every person who walks through their doors can reap the full benefits of everything they have to offer.

So stay motivated, and keep movin’!

HWO

Where to find...

Tae E. Lee Taekwondo 288-1/2 Bank St. 613.236.2522 www.taelee.ca

Photo: Courtesy of Tae E. Lee Taekwondo

Tuesday, May 10th 6:00 pm to 9:30 pm

An Evening with Dr. Michael Greger Congregation Machzikei Hadas 2310 Virginia Drive (in Alta Vista)

Dr. Michael Greger is an international speaker, New York Times best-selling author and founder of nutritionfacts.org. Through this nonprofit website, Dr. Greger scours the world’s nutrition research to source out the latest in nutritional science. Come hear his presentation on “Food as Medicine: Preventing and Treating Disease with Diet.” Based on cutting-edge research, Dr. Gregor explores the role diet can play in preventing and treating disease, and empower you to improve your health.

The information will change the way you think about nutrition, and in everyday language, Dr. Greger will both educate and entertain you!

Tickets: $11.20 register at www.healthwiseottawa.com All tickets are final sale — no refunds.

Last minute tickets, subject to availability, can be purchased at the door for $15 (cash only).

The first 200 attendees will receive a swag bag.

Visit our presenters’ displays.

Info: healthwiseottawamag@rogers.com

Dr. Greger will be signing copies of his new book How Not to Die. All proceeds from book sales and tickets sales go to his nonprofit organization which promotes plant-based nutrition as the primary means of combating chronic diseases.

or 613.858.4804

Presented by:

www.terigentes.com

Spring/summer 2016 HEALTHWISE OTTAWA 53

Don’t Take This

Sitting Down

54 HEALTHWISE OTTAWA Spring/summer 2016

—

Stand Up for Your Health

By Kinneret Globerman

D

o you sit at a desk all day? Or spend hours at a time on your laptop playing video games, or watching TV? Even if you exercise regularly and vigorously to keep in shape, statistics show it isn’t nearly enough to mitigate the damaging effects of sitting. In fact, statistics show that sitting shortens your life.

If daily exercise doesn’t help, what can you do to “save” yourself? Kyle den Bak has some solutions. He is championing the adoption of a movement-based lifestyle, helping people shake up their sedentary habits.

Exercise has always been a way of life for the thirty-something den Bak. He was on the high school football team and a former body builder. He’s now a sub-three-hour marathoner with 14 marathons under his belt — three of them the Boston — and a fourtime ENDURrun finisher of the 100-mile, eight-day, seven-venue running challenge.

He ran more than 5,000 kilometres in 2014.

He’s tried trail racing, rock climbing, hiking, cycling and scuba diving, sailing and white

Photos: Jamie Kronick

water rafting, and kayaking. Oh, and he’s a personal trainer, too. Now that’s exercise!

Before you roll your eyes and assume he’s going to urge everyone to become a super athlete, read on. Den Bak’s approach is simpler than that. He just wants everyone to move.

“Think about movement as a way of life,” he counsels. “There’s no quick fix. [People] need to establish habits that will last them a lifetime.”

The Stats Don’t Lie If an encouraging word isn’t enough to get you motivated to get moving, the statistics on the ills of sitting will. According to a recent analysis on the effects of sitting published in the Annals of Internal Medicine in January 2015, prolonged sedentary behaviour appears to increase the risk of dying by 15 to 20 per cent — not to mention increasing the risk, by 15 to 20 per cent, of dying from heart disease and cancer, with a 90 per cent increase in the risk of developing diabetes! The analysis looked at daily overall sedentary time, sitting time, television or screen time and leisure

Spring/summer 2016 HEALTHWISE OTTAWA 55

sitting time. Five to 11 hours a day of total sedentary time was considered high. What’s even scarier is that these statistics were adjusted for regular daily exercise; the stats are worse for those who don’t exercise at all!

While sitting shortens your life, it also puts a strain on the health care system. A 2014 report by The Conference Board of Canada states that “getting just 10 per cent of Canadian adults to sit less and move more would reduce Canada’s health care costs by $2.6 billion and inject $7.5 billion into the Canadian economy by the year 2040.”

the couch with my cat, [but] if you just get started, get up and start moving, it’s amazing how your mood changes. All of a sudden, your energy changes, your whole outlook changes.”

He says to make exercise fun. If you’re doing something you don’t like, then stop and do something else. Find something that really interests you. But don’t forget: one block of exercise a day will not mitigate sitting; you need to break up periods of sitting with movement.

Take a Stand But how? What can you do to avert disease caused by sitting? Just get up and move, says den Bak. Don’t sit more than an hour before taking action, or the damage begins accumulating. Den Bak suggests setting a timer to beep hourly, and then getting creative about getting yourself up and moving.

Begin With an Exercise Routine If you’re not already exercising regularly, you’d better begin. No one ever regrets exercising, but they do regret not exercising.

Simply commit to a warm-up — beginning gives you the impetus to continue. It’s a trick It doesn’t have to be vigorous den Bak uses on frigid winter exercise and can be as simple days when the last thing he feels You need a long-term as getting up to go to the like doing is getting outside. approach to training bathroom. Or, rather than He tells himself he’s just going yourself to sit less and email your colleague a couple to go out and run a kilometre of cubicles over, get up and move more. and turn back if he doesn’t feel walk. For extra muscle work, like continuing. But he always take the stairs to the floor above to get that keeps going. The whole mindset changes, he drink of water.

Or exercise at your desk says. “You can’t trust yourself when you’re being sedentary. You can’t trust what your (see sidebar). “People are notorious for not body is telling you. It may be saying ‘Aw, I sitting properly at their desks so they get don’t wanna move.’ And if you listen to it, you tight through the hips, the hamstrings, the miss that opportunity to actually get out and chest, the shoulders. Do exercises that target those areas.” If you really want to get some fat change how you feel.” burning, do cardio — how many jumping The Canadian Centre for Occupational jacks can you do in 60 seconds? Depending, Health and Safety suggests that, contrary to of course, on how comfortable you are with popular belief, sitting for long periods of time your office mates. actually makes people tired. Den Bak concurs.

“I’m someone who really believes that mood Den Bak thinks office culture has to change follows action. When I get home from work, so that exercising at one’s desk becomes the I’m really tired. It’s a lot easier to curl up on norm; employees would be more engaged if

56 HEALTHWISE OTTAWA Spring/summer 2016

they held stand-up meetings or took meetings outside, for example. “It definitely enhances productivity. When you’re active, blood flow is better, you’re getting more oxygenation to the brain, so you’re more likely to be able to solve problems while you’re being active. If you’ve been sitting for long periods of time, your brain doesn’t work as well.

“It’s well-known that regular activity will boost your ability to concentrate. It enhances mood — if you’re depressed, you’re not going to get much work done, but if you can get your serotonin flowing, get the positive brain chemicals flowing, you become more productive. You’re less likely to get sick or chronically ill, which would keep you away from work. So really, sacrificing one minute out of 60 to get those benefits isn’t asking for much.”

Beyond Exercise Okay, but we all need R&R, right? Den Bak says you needn’t give up relaxing in front of your computer or TV after a hard day’s work. In fact, R&R can be productive if you get inventive. He again suggests setting a timer and taking exercise breaks (or using a stationary bike while watching a favourite series). Do sit-ups or jumping jacks or squats.

Wash dishes or take out the garbage.

Feeling lethargic at work or at home might also indicate the need for a lifestyle change.

Den Bak believes that a sound lifestyle promotes physical activity. That means getting enough sleep or sleeping well, eating properly, and hydrating yourself.

Then, everything else becomes easier.

“Just demanding more of yourself without addressing those basic needs doesn’t really do much,” says den Bak. “If you want to get more active, you have to set your foundation first. And then the activity almost comes on

its own. If you’re feeding yourself well and you’ve got lots of energy, you want to get up and move. You’ve got all this energy and you want to release it somehow.

“Sleep, water, and nutrition support exercising. Religiously, improve your sleep; religiously, stay hydrated; and religiously, improve your nutritional intake. Nothing happens without that. So it’s worthwhile being impeccable with those three things.”

What About Our Kids?

Children today don’t move as much as they used to and as a result we’re seeing more disease among them. Computer programs like Wii Fit help, but nothing beats old-fashioned outdoor play or riding a bike.

What can exacerbate the problem is that many people den Bak’s age are gamers, so kids are now being raised by parents with sedentary habits. “Where are the kids supposed to learn the joy of movement and being healthy?

They aren’t all learning that at school.”

Den Bak thinks parents should take the lead in encouraging their kids to be active.

Limiting the time they spend on an Xbox can help. Parents also need to set an example.

Kids are not going to be active if their parents aren’t. Running or hiking or biking as a family teaches kids a lifestyle.

So set the example: change your sitting habits, being mindful that changing habits takes time. Forget quick fixes like extreme exercise and boot camps. You need a longterm approach to training yourself to sit less and move more.

“Sustainability is really what it’s all about,” says den Bak. “Make it fun. Make it interesting. Make it an adventure.”

HWO

Spring/summer 2016 HEALTHWISE OTTAWA 57

Desk Job You can do a quick full-body workout with as few as three exercises. You need a leg exercise, a push exercise for your chest and shoulders, and a pull exercise for the muscles in your upper back. These four exercises — we’ve thrown one more in for good measure — cover all your muscle groups, your joints, and your core. Do each of them 20 times.

Forward lunge: Everyone knows this one.

When you lunge forward, make sure you push off from your heel, engage the glutes and hamstrings of that front leg, keep your posture upright, and go down as far as you can go, keeping your front knee at a 90-degree angle (for proper alignment, you should be able to see your front toe).

Push-up: Here’s another golden oldie. Begin off the wall, then off your desk, then do them on the floor, and the ultimate challenge: put your feet on a chair behind you (no chair wheels!), hands on the desk in front of you, and give it your best. Remember to keep the back and torso in one straight line.

58 HEALTHWISE OTTAWA Spring/summer 2016

Wall slide: Stand tall a couple of inches from the wall, bend your arms at the elbow and, keeping them externally rotated, push them back from your shoulders and up along the wall. Keep your core steady, neck and jaw relaxed, and don’t arch your back.

Y-squat: A variation on the squat we all know (and love?); with this one, you squat holding your arms above you in a “Y” formation. Try to keep your arms aloft and steady each time you squat, and your back straight.

Spring/summer 2016 HEALTHWISE OTTAWA 59

Tension Headache or Migraine?

H

ave a headache again? Do you find that they’ve been coming on more frequently lately? Not sure of the best way to manage the symptoms, or even where they come from?

If you’re asking yourself these questions, then you’re not alone. It’s good to understand the difference between headache pain and migraine pain. Being able to differentiate your pain symptoms will help you to manage them better and be aware of possible triggers in the future.

There are usually two main reasons why we get a headache. One is that it is a direct symptom of a cause such as muscle tension, sleep disturbances, or maybe even posture or jaw imbalances. The second reason is that it is a side effect from something more systemic going on, like the flu or a form of injury or trauma. Let’s take a closer look at the primary headache and migraine symptoms, and how to recognize them.

What is the difference between a tension headache and a migraine? It’s the way you experience them and the types of pain or symptoms that you have that will define one or the other.

Headache pain is usually a dull throb or ache that happens on one or both temples, 60 HEALTHWISE OTTAWA Spring/summer 2016

By Ashley Rocheleau the back of your head, or even the bridge of your nose. Tension around your shoulders and neck (or even slight nausea) can also accompany a headache, but usually most symptoms will either decrease or go away altogether in a time span of 30 minutes to 15 days, depending on the severity (according to Clinical Massage Therapy by Canadian practitioners Fiona Rattray and Linda Ludwig). These tension headaches can be caused by stress, imbalanced postures or positions held too long, muscle or joint restriction, or even changes in temperature outside.

The best way to alleviate these symptoms is first to rest as much as possible. Having a hot bath with a cold damp face cloth applied to either the forehead or neck can also help ease headache symptoms. Adjusting your pillow or sleep patterns, or even taking more short rest breaks at work, can help make headaches less frequent. Having a massage or a chiropractic adjustment and talking with your health care provider about proper stretches and posture to alleviate muscle tension can also be beneficial if you have a headache.

Migraines, in comparison, have very different symptoms and can be more debilitating. It is believed that migraines originate from a mix of vascular and neural © Arenacreative | Dreamstime.com

Know the Difference tension, which can be triggered by diet, stress, hormonal shifts, allergies, hunger, and a lot of other causes. Early symptoms may occur that indicate a migraine is about to start, like water retention, an increase in fatigue, or general malaise. Once a migraine has started, symptoms are usually severe and can last between 48 and 72 hours. When a person is suffering from a migraine, some symptoms that may occur are muscle soreness, sensitivity to light and sound, nausea or vomiting, and cold sweats.

Some symptoms may affect vision, causing a blurry aura around objects (depending on the severity of the migraine).

The best way to take care of a migraine is to stop it before it even begins. Be aware of what triggers may cause your migraine symptoms to appear and, if possible, eliminate or reduce the stress to your body in those areas. If you feel a migraine coming on, hot baths and self-massage can help decrease the symptoms. During a migraine, however, it is best to rest as much as possible in a dark room with a cold gel pack applied to the head or the back of the neck. Eating lighter but regular meals and staying hydrated is also an important form of self-care. Once the migraine has passed, it’s always a good idea to get a massage

or chiropractic adjustment to alleviate any lingering tension from the migraine.

If you notice that your headaches or migraines are more frequent, last longer, and are becoming more severe and painful, it is always recommended to seek advice from a medical expert or your doctor. There may be underlying health conditions that could be causing your headaches.

Headaches or migraines are sometimes unavoidable, but how you respond to them is up to you. Don’t let your headaches or migraines interfere any more than is necessary. You can get back to the things you love and to a healthier you sooner rather than later by learning how to manage both effectively.

HWO

Ashley Rocheleau is a registered massage therapist with a passion for learning and for helping others. Her goal is to empower people with the knowledge and health benefits of massage and the Active Release Technique. For more information, visit www. back2health4you.com/about-wellness-centre.

Spring/summer 2016 HEALTHWISE OTTAWA 61

A D V E RTI S E R S ’ IND E x Bastien-Prizant Optometrists

Ottawa Veg Fest 2016

Congregation Machzikei Hadas

Planet Botanix

Dovercourt Recreation Centre

Rama Lotus Yoga Centre

Healthy Bra Boutique

Raw Elements

Institute of Holistic Nutrition

Salamander Theatre for Young Audiences

Mother Earth Natural Health

Teri Gentes

OK Cycle & Adventure Tours

Watson’s Pharmacy & Compounding Centre

www.bastienprizantoptometry.com . . . . 11 www.cmhottawa.com . . . . . . . . . . . . . . . . 63 www.dovercourt.org . . . . . . . . . . . . . . . . . . 41 www.healthybraboutique.com . . . . . . . . . . 6 www.instituteofholisticnutrition.com . . . 3 www.motherearthnaturalhealth.ca . . . . . . 3 www.okcycletours.com . . . . . . . . . . . . . . . 62

www.vegfest.ca . . . . . . . . . . . . . . . . . . . . . . . . 15 www.planetbotanix.com . . . . . . . . . . . . . . 11 www.ottawayoga.com . . . . . . . . . . . . . . . . . . 2 www.rawelements.ca . . . . . . . . . . . . . . . . . 46 www.salamandertheatre.ca . . . . . . . . . . . . . 27 www.terigentes.com . . . . . . . . . . . . . . . . . . . . 6 www.watsonspharma.com . . . . Back Cover

An Evening with Dr. Michael Greger − Tuesday, May 10th See page 53 and register at healthwiseottawa.com

62 HEALTHWISE OTTAWA Spring/summer 2016

Congregation MaChzikei hadas Machzikei Hadas is a modern orthodox synagogue with a rich history and a bold future.

We are your source for vibrant Jewish life in the Nation’s Capital!

Rabbi Idan Scher

Rabbi Dr. Reuven Bulka Rabbi Emeritus

Rabbi Michael Goldstein

Dr. Stacy Goldstein

Executive Director

Director of Family and Youth Programming

2310 Virginia Drive, Ottawa www.cmhottawa.com • office@cmhottawa.com (613) 521-9700 • www.facebook.com/cmhottawa Spring/summer 2016 HEALTHWISE OTTAWA 63

W atson W atson ’s&’s PhaRmacy Scott Scott Watson Watson

Professional Professional Compounding Compounding Centers Centers of of America America

National award winner We’ll take for top integrated pharmacy program care good of you.

Family-owned Watson’s offers an Family-owned Watson’s offers an integrative, integrative, holistic approach to your holistic approach to your health, combining health, combining the best of traditional the best of traditional medicines and medicines and complementary therapies. complementary therapies. We can even We can even formulate customized formulate customized medicines to meet medicines to meet your specific needs in your specific needs in our in-store our in-store compounding labs. For quality compounding labs. For quality dispensary dispensary services, organic products, services, organic products, nutritional nutritional supplements, and health advice, supplements, and health advice, visit us at visit us at one of our two charming Ottawa one of our two charming Ottawa locations. locations.

Old Ottawa East 192 Main St. 613- 238-1881

Wellington Village 1308 Wellington St. 613-238-1882

WWW.WATSONSPHARMA.COM WWW.WATSONSPHARMA.COM