Healthy Living Magazine Winter 2016/2017

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The Magazine For Life

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simple ways to stretch your time

eat for increased energy and concentration

what does your

➜ senior

smile say?

vulnerability death of a spouse

winter edition

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Take Time for Yourself ➜

brain food

Healthy recipes

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10

questions for a home health care worker

healthylivingmagazine.ca

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contents

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16

winter edition

28

departments 5 upfront 8 new & newsworthy 13 health tips 18 book review 22 seniors 26 directory 27 marketplace

features 10 feed the brain Follow these simple tips for improved energy and concentration.

13 why you should eat more pulses Learn the many benefits and how to get them into your diet.

14 why are people tracking their every move?

Whether it's via a fitness band, clip or smartwatch, find out why more and more people are doing this.

16 diabetes and holiday eating Two words that don't go well together. Eight tips to reduce the risk and stay healthy during the holidays and beyond.

Simple w ays to bo os t yo ur brainpow er!

20 time to make time Time-saving strategies and how to make the most out of each day.

22 "one of my greatest vulnerabilities"

28 healthy recipes

u do yo w o H t abo u feel ? smile r u o y

How to accept our mutual dependencies and "live from our hearts" as we age.

24 what does your smile say?

Dr. Perry Lichtblau shares three ways to improve your smile.

25 getting prepared for home health care 10 questions to ask before hiring a home healthcare worker.

28 healthy recipes Warming Winter Root Vegetable Stew, Sweet Potato Granola and Pomegranate Tea Smoothie Bowls.

24

from the editor

The Magazine For Life

winter issue » 2017 Published by

We all need to take our health a little more seriously…

The Town Crier Of Markham Inc. 1 Town Crier Lane Markham, Ontario L3P 2T9 416.498.4996 Publisher@TheTownCrierOfMarkhamInc.ca vice-president operations

Carolyn Ryan

The way we look after our kids, the way we look after our bodies, and the way we look after our parents and the rest of our families, needs to be the subject of our best attention. We’re all likely to neglect health matters. We don’t take our diets and exercise seriously—and pay for it later in life with obesity and poor health.

We sometimes don’t take advantage of health aids that are easily available in our society—like inoculations for our kids, flu shots for everybody, even shingles injections when we get older—and, as a result, we can be exposed to infections against which modern medicine can protect us.

We don’t visit our doctors for regular health checkups (at least every two years, even if your general health is good), our dentists for cleaning and checkup (twice a year, folks), and our eye care professionals frequently, and more regularly as we get older. Honestly, would you treat your automobile that way??

And, it’s a good idea to keep current on health trends, so you can spot problems before they occur. Healthy Living can help you there. Though our staff are not qualified health professionals, we keep up on the latest trends in medicine and alternative health fields, and we have a whole community of practitioners, researchers and health care companies who inform us on the latest changes in health info. We can be your eyes and ears.

This issue, in addition to regular features, like healthy recipes, new product information, and up front info about events around the region and nationally, we offer articles on diet, exercise, teen health, care for seniors, dealing with stress—and dealing with doctors.

Please check out our Book Review on “What Your Doctor May Not Tell You About Menopause”—it literally saved my wife’s life, and it could save yours, too.

Best Regards r doctor W hat yo u tell yo u DAVID JONES, EDITOR may not nopause, Editor@HealthyLivingMagazine.ca abo ut me 416.498.4996 Ext. 6 Page 18

EditoR

David Jones Editor@HealthyLivingMagazine.ca Contributing Writers

Lorraine Gantt Jill Harrison David Jones, MBA Kurt Kazanowski Dr. Perry Lichtblau Dr. George Traitses Joyce and Barry Vissell Graphic Designer

Priscilla Di Carlo EVENTS CALENDAR

For all print and digital events listing submissions please email Events@HealthyLivingMagazine.ca Advertising sales

For all advertising inquiries please contact John Webster 416-498-4996, Ext. 1 JohnWebster@HealthyLivingMagazine.ca Distribution

Healthy Living is published 4 times yearly by The Town Crier of Markham Inc. 1 Town Crier Lane Markham, ON L3P 2T9 John Webster, President Phone: 416.498.4996 Ext. 1 JohnWebster@HealthyLivingMagazine.ca Persons not in our free distribution area may subscribe. Canada: ($19.78 for 4 issues, ($17.50 plus $2.28 HST). For subscription inquiries email: Office@HealthyLivingMagazine.ca All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited.

Information presented is compiled from sources believed to be accurate. However, The Town Crier of Markham Inc., assumes no responsibility for errors or omissions. The Town Crier of Markham Inc. assumes no responsibility for the claims in items reported or for the opinions expressed by our writers. The information in this publication is not intended to replace or substitute for medical, legal or financial advice. Always seek advice from your physician or other qualified health provider regarding any medical condition or treatment. We welcome your suggestions. Unsolicited manuscripts are invited, but will not be returned.

HealthyLivingMagazine.ca

4 | Healthy Living

up front Saying good-bye to

Ontario’s original “Flea Market” since 1952

The Stouffville Country Market has been home to many vendors and loyal customers for the past 64 years. Even after Norm Clements sold the property to developers with only a 2 year lease in 2005, the market retained its presence for 11 more years!

On November 6, 2016, Stouffville Country Market announced on their Facebook page that Sunday December 18, 2016 will be the last operating day for the market. They also thanked everyone for the community support, their loyal customers and the thousands of vendors that have taken part in the market over the years. We too would like to thank the market for their historic presence in the once farming community that has increasingly become suburban neighbourhoods. Please know to all of the vendors we are thinking of you and wishing you well in your new ventures.

Anyone can own a piece of this history as the building will begin to be torn down and everything will be sold including restaurant equipment, fixtures, pictures etc. If you are interested in collecting such items, you should pop in to the market before it’s closing date on December 8th.

Stouffville Country Market 12555 10th Line, P.O. Box 399 Stouffville, ON L4A 7X3 905.640.3813 www.stouffvillemarket.com

Hours are Saturdays from 8am – 4pm, Sundays from 9am – 4pm. Livestock is only open on Saturdays from 5am – 11am. The final opening day of the market is December 8, 2016.

Get your kids’ eyes checked soon after they start school each year Optometrists would like to remind parents about the importance of annual eye exams for students. Numerous studies and statistics show the importance of vision and eye health to success in school, which regular eye exams help support.

The ability to see clearly is foundational to just about everything else in life. An annual eye exam allows eye doctors to look for the warning signs of vision and eye health issues. If any concerns are detected, steps can be taken immediately to correct them.

The Canadian Association of Optometrists recommends that children receive their first eye exam by six months of age, and our optometrists recommend that children be examined annually

thereafter to ensure optimal eye health and developmental progress.

Eyes and vision continue to develop during childhood and through the teenage years. Without regular exams, problems can go unnoticed, and the child may not speak up because they think their vision is normal.

Healthy eyes are essential to success in the classroom. Without good vision, children can struggle and even get misdiagnosed with learning disorders.

The visual senses comprise at least 80 percent of the learning mechanism. Eye issues should be corrected quickly, before academic performance is compromised.

Nearsightedness (myopia) is the most common vision issue found in children.

Signs include excessive squinting, headaches, and sitting too close to electronic devices. Other possible children’s eye conditions include lazy eye and frequent infections.

Although school is already in session, it’s never too late to do what’s best for children’s health. School vision screenings only detect an estimated one in four children who have a vision issue.

Healthy Living | 5

up front

Artificial Intelligence The solution to food waste at home

Developers of the EatBy App have incorporated artificial intelligence into their kitchen management and grocery list app to reduce domestic food waste.

The latest release of the EatBy App includes a new feature – it automatically suggests how long fruit, vegetables and frozen items will stay fresh for and then reminds you to use them up before they go off. But the clever bit, according to the developers, is that the app learns the storage habits of individual users.

"Not everyone's kitchen is the same, and different food storage environments effect shelf life. EatBy App addresses this problem by learning as it's used over time."

Domestic food waste is now the biggest contributor to the global food waste problem. Supermarkets have suffered the brunt of bad publicity, being blamed for massive quantities of unsold food being wasted. Many supermarkets and grocery stores have since made big changes that reduce food waste in the supply chain. However, the problem of food wasted at home is still massive. The EatBy developers believe change has to

6 | Healthy Living

happen in our homes and stress that we all need to review our grocery shopping and food consumption habits. In some cases, households unnecessarily waste up to 30% of their food simply from poor kitchen management. This not only has a detrimental environmental impact, but also has a big impact on householders' wallets. With the escalation of food prices, careful food management is becoming more important. EatBy App is the leading smart kitchen technology and its development team is one of only a few to come up with a successful domestic food waste reduction solution.

There are several apps designed to share unwanted food but EatBy App prevents the accumulation of unwanted food in the first place.

Initial versions of the app were praised by users and the press despite the user interface being described as "clumpy". But subsequent versions of the app have addressed this by incorporating a much more intuitive and attractive interface. The development team has certainly listened to their feedback to refine the app.

Designers at EatBy say they are now developing the app to make the best use of the freezer in an effort to make users more aware of the benefits of freezing food to further reduce food waste. But the latest big news is that EatBy are developing Smart Kitchen hardware.

"The products we're working on will make kitchen management simple – with a big focus on beautiful design and developing artificial innteligence driven 'invisible technology' that works in the background with minimal user effort required." Steffan Lewis, cofounder of EatBy App went on to say, "Artificial Intelligence does not need to be scary – in EatBy's case it'll simply help make life better. Our technology is aimed at families, foodies and people who love to cook. We're not interested in creating futuristic, sterile kitchens.

We are interested in encouraging everyone to eat delicious fresh food, reduce food waste and save money."

EatBy App is available on the App Store and Google play. Information can be found at www.eatbyapp.com.

up front What’s happening 37th Annual York Region Rotary TV Auction DEC 3 3pm – DEC 4 8pm Watch live on Rogers TV York. Check out inventory at TVRotary.com.

Tech Thursdays DEC 29 1:30pm – 3pm Holland Landing Community Centre.

Drop in with your device or tech question.

n aurora

n King City

Santa Under the Stars Parade NOV 26 6pm – 8pm The parade will travel Yonge Street from Orchard Heights Boulevard to Murray Drive.

The Salvation Army will be picking up food donations and letters from Santa along the route before the parade begins.

A Main Street Christmas DEC 3 6pm - 9pm Schomberg Main Street.

The Santa Parade is at 4pm, Farmers’ Parade of Lights is at 8pm.

Max & Ruby in the Nutcracker Suite DEC 28 1pm and 4pm Flato Markham Theatre

Puppet Show and Workshop JAN 28 12:30pm – 3:30pm King Heritage and Cultural Centre. Watch and create your own puppet theatre.

Newmarket Santa Claus Parade NOV 19 11am The parade starts at the corner of Lorne Avenue and Eagle street, proceeds east on Eagle Street then north on Main Street. The parade will end at Ontario Street.

Tree Lighting Ceremony DEC 7 6:30pm – 8:30pm Aurora Town Hall Aurora Borealis DEC 20, 2016 to FEB 20, 2017 5pm – 11pm Aurora Town Park Family First Night DEC 31 6pm - 9pm Aurora Family Leisure Complex

n East Gwillimbury Mount Albert Lions Santa Claus Parade DEC 3 11am The parade route moves north on King St., east on Shannon Rd., south on Victoria St., east on Mill St., south on Centre St., west on Main St. to end at the Mount Albert Community Centre. Roads will be closed along the parade route at 10:50 a.m. Come and meet with Santa at the Community Centre after the parade.

around york region

n Markham P.A. Day at the Museum NOV 25 8am – 6pm Markham Museum Festival of Lights NOV 25 6pm – 9:30pm Markham Main Street 44th Annual Markham Santa Claus Parade NOV 26 11am Parade takes place on Main Street Markham North starting from Highway 7 to 16th Avenue.

Markham Concert Band NOV 27 2pm Flato Markham Theatre Stiver Mill Farmers’ Market NOW until DEC 18 Every Sunday 10am - 4pm 9 Station Line, Unionville.

Held inside the mill.

Winter Art Camp DEC 27 9am - DEC 30 4pm Winged Canvas Art Hub. Beginners welcome. Full and half days available.

35th Annual Unionville Olde Tyme Christmas and Candlelight Parade DEC 2 7pm Candlelight Parade along Main Street Unionville. Santa Claus stays after the parade to hear all those special wishes.

n Newmarket

Winter Wonderland EVERY FRIDAY from DEC 2 to JAN 8 6pm - 9am Newmarket Riverwalk Commons Free outdoor skating on the Tim Hortons Skating and Water Feature.

TIim Hortons First Night DEC 31 6pm – 9pm Magna Centre Outdoor and indoor entertainment, free skating and swimming and grand finale fireworks at 9pm.

n Stouffville 36th Annual Victoria Tea NOV 26 11:30am – 3pm Whitchurch-Stouffville Museum & Community Centre

n uxbridge 56th Annual Uxbridge Santa Claus Parade NOV 19 11am Have your letters to Santa ready as Canada Post will be collecting them at the parade.

Uxbridge Christmas Marketplace DEC 4 10am – 2pm Uxbridge Community Centre

n Vaughan Santafest Parade NOV 27 2pm The parade begins at Canada’s Wonderland on Major Mackenzie and Jane St. and travels eastbound along Major Mackenzie and ends at Vaughan City Hall just east of Keele Street.

If you would like to publicize your event, please send full details at least 3 months in advance to: Events@ HealthyLivingMagazine.ca

n Richmond Hill Richmond Hill Santa Claus Parade NOV 19 6pm – 7:30pm Richmond Hill's first ever night parade takes place along Leslie Street, from William F. Bell Parkway to Performance Drive.

Healthy Living | 7

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All of these benefits are tidily wrapped up in a perfectly portable, airport-friendly, see-through bag. Simply toss it into a suitcase or carry-on and breeze through security. $9.99 at stores or www.mixedchicks.net.

8 | Healthy Living

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Ward Ward44Councillor Councillor For general inquiries email For general inquiries email customerservice@markham.ca customerservice@markham.ca

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Healthy Living | 9

cover story

Feed the Brain Simple Tips for Improved Energy and Concentration

T

he brain lies at the heart of our everyday struggle to stay on top of the demands of a busy life. We rely on our energy levels and our ability to concentrate on tasks to get us through the day, and the brain acts as captain to a very busy ship. The number of responsibilities we carry each day can make it seem difficult to find the time to practice healthy habits, but keeping your energy level up may be easier than you think. Discussed here are a few simple habits to implement into daily life so as to improve the energy, memory and concentration that sustain us. It is important to remember that the brain is only one organ in a body full of interdependent systems, so it's best to take a holistic approach to the problem of keeping alert and productive through the day. Moderate daily exercise and adequate food and water are key, but quality plays just as big a role as quantity. Everyone is different, so we all need varying levels of sleep and respond differently to various foods and levels of exercise; tailoring your habits to your individual needs is a sensible approach to everyday health.

One Thing at a Time

In an age where so many of us rely so heavily on electronics and the Internet for information and communication, concentration can come with difficulty.

Email needs to be checked, text and voice messages need to be sent, and

10 | Healthy Living

deadlines need to be met. Many of us pack a lot into our days, so it might seem like sound logic that trying to complete multiple tasks simultaneously is the only way to take care of everything. However, according to some recent scientific research, this simply isn't true. Common sense tells us that it is dangerous to check email while driving. But it may also be a misconception that trying to get any other two, three, or four tasks done on top of each other is productive.

In a recent study, a group of Microsoft workers took, on average, 15 minutes to return to serious mental tasks, like writing reports or computer code, after responding to incoming e-mail or instant messages. They strayed off to reply to other messages or browse news, sports or entertainment Web sites.

So, while we may think we are doing ourselves a favour, in reality multitasking doesn't save much time if any at all. We derive greater benefit from focusing our energy on a single task until it is finished before moving on to something else.

Physical Exercise for Better Memory

Most of us are familiar by now with the notion that keeping at least moderately active on a daily basis plays an important role in overall health. Scientific studies fill the news with, for instance, the cardiovascular benefits of aerobic exercise, but our brain function can also benefit directly from moderate daily

Healthy Living | 11

“Keep it simple” and exercise regularly are mantras to help manage your day and keep your life healthy. activity. According to a UCLA study with mice, physical exercise affects the level of brain-derived neurotropic factor (BDNF) in the brain, a protein that stimulates the growth of nerve cells and pathways. In addition, research suggests exercise benefits the memory specifically.

Another study, performed by a University of Illinois scientist, revealed that the more physically fit the test subject was, the larger his or her hippocampus (the part of the brain that controls memory).

Taking a few extra minutes to walk to the corner store rather than drive or take a short run in the morning before work can have some long-term benefits for your daily energy and concentration.

If you find a hard time working up the motivation to get your blood moving, remember that you can break up periods of activity and spread them through the day. It's much easier to find the time to exercise when you accumulate ten minutes here and fifteen minutes there than scheduling an extended workout session, and every bit helps.

Quality is as Important as Quantity

The most obvious factor in overall health and energy levels besides exercise would be nutrition. Our tissues are under virtually constant renovation, and those building materials must come from somewhere. Although everything in our interconnected system plays an important role in our overall

12 | Healthy Living

health, the brain takes precedence over the rest of the organs in energy and oxygen consumption, which means that nourishing yourself properly must take priority in your day. The human brain requires 20% of our oxygen and 50% of our glucose intake to function.

Though the brain is not the heaviest or largest organ, relative to the others, that is a rather large chunk of resources.

Clearly everything you consume affects the ability of the brain to function at its best in some way, so it would be wise to remember this when selecting what and when to eat and drink. It is also important to get into the habit of eating at regular times. Three meals a day gets the job done, but four to six smaller meals are better, as you burn your energy more steadily without the peaks and troughs of larger, less frequent meals.

Another important thing to remember is to stay well hydrated. Water is best; at least 80 ounces of fresh water spread out through the day can reduce stress hormone, so make a habit of carrying along a couple of bottles of water.

The start of the day can prove the most difficult in terms of energy intake, as many of us don't often have time for a nutritionally balanced breakfast. One popular pick-me-up in the morning is a hot cup of coffee, and some research suggests that coffee may be a good idea, as caffeine increases the capacity for mental and physical labor. However, it is best to treat this only as a temporary

solution. The perk from coffee isn't meant to last and whenever possible should be supplemented with sources of slower-burning energy, such as fresh fruit. A variety of fruits and veggies can be prepared fresh and packed lightly for snacking throughout the workday or at evening meals. Health Canada recommends consumption of at least one dark green and one orange vegetable a day. Various greens, such as mustard or collard, or steamed broccoli or squash make quick, simple additions at dinner, and carrots or sweet orange peppers can be packed for an easy snack or side at lunch.

Reward Yourself with Healthy Habits

While a lot of this information might seem like common sense, it is surprising how many of us continue to embrace less-than-healthy habits in our daily lives for the sake of convenience.

Fortunately, most of us don't have to make any great leaps to implement behavior more conducive to our energy and concentration. Even a few small alterations can, with a little patience, lead to very encouraging results.

What's more, once we replace our old habits, new ones come to feel just as natural and rewarding. So, don't hesitate – get a little exercise whenever you have a few extra minutes and add some fresh fruit to a quick breakfast – your brain will thank you. HL

health tips

Why you should eat more

pulses

By Jill Harrison

As a matter of international importance, the United Nations declared 2016 as the International Year of the Pulses.

Pulses are the dried seeds from plants in the legume family, including beans, peas and chickpeas. With perks like environmental sustainability, health benefits, and local production, there are endless reasons pulses are poised to be the next superfood, that you can actually afford.

In the Bow Valley, we can almost forget that most of Alberta is covered in golden fields of canola and grains.

In fact, many of those fields grow pulses; in Alberta, field pea, dry bean, chickpea, and faba bean are the most common. Canada is the world’s largest producer and exporter of peas and lentils, and pulses contribute over $3 billion annually to the Canadian economy.

So pulses are “local”, but what about their nutritional profile? I like to think of pulses as the quiet kid of the superfood crew. While the media has been going crazy over kale, acai berries, and quinoa, pulses continue to offer one of the most complete nutritional profiles among plantbased foods. High in protein and fibre, pulses are a great replacement for meat, or can be mixed with meat to make a little go further. Pulses are also rich in vitamins and minerals like vitamin B12, iron, potassium, and zinc.

Fibre may not be the most popular water-cooler topic, but we all need fibre to keep us regular and promote the growth of good bacteria to keep our gut healthy. Probiotic food and supplements get a lot of attention because of their role in gut health, but those good little bacteria need to be fed to continue to grow, and their favourite food is fibre.

Now, this is about the time all this talk about fibre and bacteria has you worried about ... you guessed it, gas. One of best ways to prevent having too much gas is by starting small and slowly increasing the amount of beans and lentils you eat, and then consuming them on a regular basis.

One health benefit of pulses is actually not about what they contain, but rather what they do not. Pulses are a great source of protein and are low in saturated fat, known to increase risk for heart disease, making them a great replacement for other protein foods like poultry, meat, or eggs.

The World Health Organization recommends that we limit red meat consumption to just two servings per week. That means in one dinner containing beef and leftovers for lunch the next day, would meet your quota for the week. Why not try black bean quesadillas, curried chickpea squash soup, or even burgers made with half meat and half lentils as an alternative?

Another option for incorporating pulses is to use them in baking. Pulses contain carbohydrates (which we need to keep our brain and body humming along), making them a workable replacement for flours in baked goods. Nutritionally speaking, they have a leg up on refined flours because of the fibre and protein they contain. This balance helps our food to digest slowly.

If you occasionally start your morning with a muffin or baked treat, choosing one that contains pulses will give you a protein punch — which is especially important since many of us do not eat enough protein at breakfast.

Not only are pulses good for your health, they are considered an environmentally sustainable plant. Pulses use about half of the non-renewable energy inputs compared to other crops, and significantly less than animal protein like meat and poultry. Pulses grown in a rotation with other crops can also disrupt disease and insect cycles.

So, there you have it. There are plenty of reasons to discover a new way to enjoy pulses (even if it’s not before the year is out). To find a tasty recipe go to www.pulsecanada.ca or www. pulses.ab.ca. HL Information for this article from the Pulse Canada and the Alberta Pulse Growers Association.

Healthy Living | 13

A Third of People Track Their Health or Fitness. Who Are They and Why Are They Doing it?

A recent international GfK survey, conducted online in 16 countries, shows one in three people (33 percent) currently monitor or track their health or fitness via an online or mobile application, or via a fitness band, clip, or smartwatch.

China is well in the lead for monitoring health and fitness in this way, with 45 percent of the online population currently doing this. Brazil and the USA come next, with 29 percent each, closely followed by Germany (28 percent) and France (26 percent).

In most countries studied, men are ahead of women in this activity, but five countries stand out as having a higher percentage of their female than their male online population currently tracking their health and fitness in this way: China (48 percent of women, compared to 43 percent of the men),

14 | Healthy Living

Russia (21 percent of women and 17 percent of men), France (27 percent and 25 percent), Australia (20 percent and 18 percent), and Canada (20 percent and 19 percent).

Looking at age, it is those aged 30-39 and 20-29 years old that are most keen on tracking their health and fitness – standing at 41 percent and 39 percent of each age group respectively.

However, teenagers (15-19 year-olds) and the 20-29 year-olds both show almost a quarter of their numbers saying that, while they do not currently monitor their health or fitness in this

way, they have done so in the past.

This suggests potential for bringing this significant number of 'past users' back into the market, given the right offers or messages by retailers or manufacturers.

Reasons for tracking health or fitness Over half (55 percent) of those who are currently tracking their health and fitness said one of the reasons they do it is "to maintain or improve my physical condition or fitness"– making this the most popular reason internationally.

The next most widespread reason is motivating themselves to exercise, selected by half (50 percent) of those currently tracking.

Several of the reasons given by those currently tracking health or fitness are a reminder that users of these trackers value them for benefits that are not exclusive to the world of sports. Over a third give "to improve my energy levels" or "to motivate myself to eat and drink healthily" as a reason for tracking their health or fitness, while 29 percent say "to improve sleep" and a quarter say "to be more productive". In addition, 22 percent say "because it's fun". Only 14 percent of those currently tracking their health or fitness say they are doing it "to train for an event."

Jan Wassmann, global lead for wearables research at GfK, comments, "These findings demonstrate the attraction that health and fitness monitoring has within much wider groups than just the obvious young sports players. Manufacturers and retailers can use these insights – combined with our point-of-sales data on purchases of wearable devices – to understand who are their real-life users and why, and tailor their products to deepen that appeal." HL

Source: Survey of 4,900+ internet users (ages 15+) in 16 countries who currently track their health or fitness; multiple answers allowed. Fieldwork was conducted in the summer of 2016.

Countries covered are Argentina, Australia, Belgium, Brazil, Canada, China, France, Germany, Italy, Mexico, Netherlands, Russia, South Korea, Spain, UK and USA.

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Healthy Living | 15

1 Control the Risk of Diabetes with

Exercise (Today and through the Holidays!)

Tips from 64-Year Old Fitness Enthusiast Lorraine Gantt According to the American Diabetes Association, diabetes causes more deaths than AIDS and breast cancer combined. Healthy lifestyle choices and prevention are essential to fighting this disease, which can be especially challenging during the upcoming holiday season.

“It’s typical to overeat during the holidays, but maintaining a healthy lifestyle year round is essential to warding off serious illnesses like diabetes,” said Lorraine Gantt, 64-year old fitness enthusiast and registered nurse of 40 years.

“It is important to be mindful of exercise versus intake – even in the midst of eating that turkey, dressing and sweet potato pie.” In observance of American Diabetes Month, Gantt offers the following health and fitness tips to help reduce the risk of and prevent diabetes during the holidays and beyond.

16 | Healthy Living

Increase Fibre and Water Eat more fibre and drink more water during the holiday season as this will keep you feeling full and lessen the chances that you’ll overeat on goodies!

2 Set an Alarm While at home or work, set an alarm clock to sound every 45 minutes or an hour to remind you to stand, stretch or walk.

3

Walk the Aisles When grocery shopping, especially during the holidays, walk down every aisle twice before you begin shopping.

4 Take the Stairs If you work or live near stairs, walk up one flight every day, increasing the number of flights by one each week.

5 Get Moving During Commercials During the first commercial, jog in place at your own pace. During the second commercial, stretch. Continue to alternate the exercises and repeat for the duration of the program.

6

Find a Purpose

Register and participate in one of the many charitable races and events that take place during the holidays.

7 Reward Yourself Set health and fitness milestones and reward yourself with something special once you reach them. Eat the piece of cake or slice of pie, just try not to overindulge.

8 Have Fun Exercise doesn’t require a visit to the gym. Relax and have a good time by dancing in your living room, taking your dog for a walk or playing with your children or grandchildren.

“Overwhelmingly, physical activity is the number one recommendation for preventing diabetes, but working out can become monotonous,” said Gantt.

“By following my tips, people of all ages can prevent workout fatigue by making health and fitness interesting, convenient and manageable.” HL

For more health and fitness information and to learn more about Lorraine Gantt, please visit ownyouragefitness.com.

Healthy Living | 17

book review

HL BOOK REVIEW:

“What Your Doctor May Not Tell You about Menopause” review by david jones mba

"This book saved my wife’s life, and could save yours, too!"

– David Jones

Fifteen years ago, my wife was diagnosed with breast cancer. At first, this seemed a devastating verdict to both of us—but we gradually revised our stance, she decided upon a courageous course of treatment, and the long-term results have been the most satisfactory we could have hoped for.

Annelore had been counselled long before that to adopt “hormone replacement therapy” (essentially, taking chemical progesterone doses to prevent or mitigate some of the symptoms of menopause that can sometimes curtail womens’ life styles). There is no doubt in my mind that, in the long run, this treatment became an insult to both her immune system, and the tissues of her body. She developed a tumour in her right breast, and it grew rapidly—by the time it was discovered, it was already classified as Stage 3.

Several courses of treatment were available. The most clear involved either (1) a lumpectomy (cutting out a portion of the breast) followed by radiation and chemotherapy, or (2) a total mastectomy, including some of the lymph nodes.

Neither of these was a pleasant prospect, but rapid action was needed, if her life were to be preserved.

Annelore decided she did not want to accept radiation or chemo (essentially poisoning any cancer cells left in her body after the less radical surgery), so chose the radical mastectomy.

Call it luck, credit it to a strong immune system, say God was on her side—or all three. But the procedure worked as well as anyone could have hoped, and fifteen years later, she remains cancer-free.

I think that much of the success of the treatment chosen is due to the fact that she retained a strongly positive attitude throughout, and received equally strong support and morale-boosts from all her family. I cannot stress sufficiently how important this factor is in achieving a good result.

Over two decades ago, Dr. John Lee published his controversial conclusions about hormone replacement therapy (HRT). His major conclusion: synthetic hormones don’t work, and they may pose a health threat to women.

Years later, research has proved him right. Hundreds of thousands of women have followed Dr. Lee’s natural hormone program, and experienced amazing results. Newly revised and updated, this revolutionary book features Dr. Lee’s effective plan for restoring balance using bioidentical hormones, including natural progesterone. Discover the benefits of using his breakthrough program.  Reduce or eliminate premenopausal and menopausal symptoms  Help eliminate hormone-related problems such as osteoporosis, hot flashes, night sweats, and vaginal dryness  Reduce “middle age” weight gain  Help stop and reverse osteoporosis  Protect against breast cancer  Help restore sex drive and energy… slow the signs of aging.

Rather than simply recommending natural hormone supplements, Lee’s book covers the fundamental mechanisms of female hormonal systems, including:  Women’s hormone cycles  The Dance of the Steroids  The Estrogen Myth  Hormone Balance, Xenobiotics, and Future Generations  Natural Progesterone  Sex Hormones and the Brain  What are Androgens?  Progesterone and Menopause  Hormone Balance, Nutrition and Osteoporosis  Cardiovascular Disease and Cancer  Getting off HRT and onto Natural Hormones  Creating and Maintaining Hormone Balance HL Amazon Canada: Mass Market Paperback $9.32

Healthy Living | 19

Time to Make Time We've only got 24 hours in a day and we're all well-aware that eventually, we've got to sleep. But how we fill those hours in between seems to have become an increasingly hectic, stressful, overwhelming time frame that often leaves us wondering, "Where'd the time go?" or "I just wish I had a little more time!"

Well, you can't generate more hours in the day, but you can come up with strategies to accomplish two valuable things: 1) Save time; and 2) Spend a little time on yourself. Check out these tips for doing both:

Save Time Tip #1: Create a To-Do List. Sometimes it seems as if we spend more time figuring out what to do next, trying desperately to remember what to do next, or getting frustrated that we did things in the wrong order than anything else. Fix this fast with a simple To-Do List that prioritizes your daily responsibilities and absolves you of the need to remember everything. A To-Do List, properly organized, also lets you group task based on similarity, location, etc. For example, why drive to point A and then to point C when point B is closer to point A? Make a cohesive, well-thought-out To-Do List and watch your saved time add up.

Make Time Tip #1: Build in Breaks. You may think you don't have any time to spare, but as they say, if you don't make time to stay healthy now, you'll have to make time to treat the disease later. So, build in set breaks into your routine, no matter how hectic it is.

Working at a desk all day? Take a walk from one end of the office to the other and back every hour, or just stand up and do 5 minutes' worth of stretches without staring at your ever-present computer screen. Even better, get outside and rejuvenate yourself with a little warm sun, fresh air and a relaxing five-minute stroll.

20 | Healthy Living

Dr. George Traitses helps make time-saving and extra time creating easier for all of us.

Save Time Tip #2: Battle Backlog and Buildup.

House cleaning is the ideal example here, although this suggestion can relate to just about any area of your life. You might think it takes too much time to clean your entire house every few weeks, but trust us, it will consume considerably more time and energy, and cause significantly more frustration, if you only do it every few months. Keeping your life "clean" by getting things done in a timely fashion reduces backlog, clutter, buildup and all the negatives that come with it. When it comes to saving time, regular maintenance is the key.

Make Time Tip #2: Let It Go. We spend more time worrying about what we can't control – it can drive anyone to the verge of madness. One of the best ways to make more time in your day is to stop obsessing over the little things, particularly things you can't control. We also lose time by thinking about what we should do instead of doing it. Think about how much time you're spending having internal conversations about the next-door neighbors' late-night noise habits, for example. Why not address the situation with a friendly knock on their door to discuss the issue? Chances are you'll leave the encounter feeling great and (unless they balk at your suggestions) gain energy, peace of mind and most importantly, time. HL

For more information on health and safety please visit toyourhealth.com and the Ontario Chiropractic Association web site at chiropractic.on.ca or call 1-877-327-2273. Dr. George I. Traitses of Infinite Health practices traditional chiropractic, advanced nutrition and anti-aging therapy and has been serving the Toronto and Markham communities since 1981. You can reach him at 416-499-5656 or infinite-health.com.

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Healthy Living | 21

seniors

“One of My Greatest Vulnerabilities” As we age, we need to re-examine our relationships, seeking ways to accept our mutual dependencies, and “live from our hearts”.

by Joyce and Barry Vissell

What if Joyce dies before me? This is one of my greatest vulnerabilities.

Sure, I could die first. Statistically, women live longer than men. But this is not my vulnerability. My dying first brings up other feelings, like abandoning my true love, not being there to help her when she needs me. Of course I know I’ll always be there for her, just without a body. I have full faith that, in the realm of soul, I’ll be even more present for her without the distractions that are here on earth.

Even though we’re both healthy in the important ways, we are still seventy years old. We are now in our senior years.

22 | Healthy Living

Death of our bodies is no longer something that can be ignored.

So how is Joyce’s passing such a deep vulnerability for me? It’s because of how much I need her. In our early years together, I tried hard not to need her. I was fine with loving her. But need, that’s a different story. To need Joyce would prove my inadequacy as a human being. Yet need her I did.

Eventually, I could no longer fool myself. I had to face my inadequacy, my dependence, my weakness. And I received a bonus. By accepting my dependence on Joyce, I am becoming a stronger man (yes, it’s an on-going work). By pushing

away my need, I was weakening myself. By pushing away my humanity, I was also pushing away my spirituality. It’s a package deal. You can’t have one without the other.

So with fuller awareness of my need for Joyce, and opening to the fully human part of me, the thought of her death is a scary thing. In my deepest vulnerability, I feel like a lost child, unprotected by the warmth of Joyce’s tender love.

My higher mind knows I can survive, even thrive. I know I will call upon her soul night and day, maintaining a spiritual connection. My soul knows our profound connection cannot be lost after one person’s transition.

But I can’t ignore the vulnerable child within me. On that very human level, I am scared at the thought of Joyce’s death.

I see myself wandering the earth unprotected by her loving arms, and making decisions without her feminine wisdom.

The grief I envision is not only the grief of a child. It is also my adult self that would dearly miss my best friend in all the world. On a recent solo backpacking trip, I saw more clearly the joy that Joyce brings to my life. It’s even in her name!

When I’m alone, I’m more serious. I have peace, quiet and contentment, but not joy. The joy comes with being with Joyce.

Some of the happiest moments of our lives together have been in nature. Not just being together, but sharing God’s natural beauty with my beloved. When I see Joyce being thrilled by a stunning sunset, or the reflected light on a pool of water, my own heart is more thrilled by her reaction than what we are observing. How I would miss that!

How I would miss our physical togetherness. We have a special ritual before going to sleep every night. We call it “pit time.”We’ve done it for decades. I raise my arm and she snuggles into my arm pit with her leg around mine. It’s delightfully comforting for both of us. I would especially miss our sexual connection, the wonderful union of our bodies.

But I would miss just as much the little physical connections, holding hands while walking or praying, and all the little touches we give one another.

I would deeply miss the way she plays with me. She teases me with such sensitivity and love. A few weeks ago, we were leading a workshop in Assisi, Italy. I was telling the group about a special place we were about to visit. I said,“And if we’re lucky, we can be there at a time when there are no tourists.” Joyce caught a subtle expression of distaste on my face, a slightly wrinkled nose, and a quick downward pointing gesture of my fingers, when I pronounced the word “tourists.”

It was so quick that no one else in the room seemed to notice.

Joyce could have ignored it, but it was too rich a moment.

She stopped me and pointed out what I had done, but in a way that helped me see the humor in my actions. It became a precious moment for the whole group. It illuminated an unconscious judgement I held for tourists. It became a

delightful inside joke for the whole group. We began to notice and bless those wonderful throngs of tourists who mingled with us during outings, while many in the group mimicked my wrinkled nose and downward pointing fingers. I loved it all!

Every so often I practice a very unusual meditation, one that I wholeheartedly recommend everyone practice with a loved one. I face my worst fear, that of Joyce dying. I let it play out as a conscious nightmare. I see it happening. I let myself go through all five stages of grief: denial, anger, bargaining, depression and finally, acceptance. I feel as deeply as possible my life without Joyce, alone in our bed without “pit time,” eating meals alone, coming home to an empty house, and trying to take care of her beloved rose bushes without her loving touch.

But to end there would only be a morbid meditation. The next step in the meditation is crucial. I then open to her everpresent soul. I feel her pouring her love into me night and day without end. I feel her more with me than ever, undistracted by her busy life on earth. This gives me great comfort. It is after these special meditations that I approach my beloved Joyce with more openness, vulnerability, and love than usual.

My appreciation of her has blossomed, and she thoroughly delights in it. HL Joyce & Barry Vissell, a nurse/therapist and psychiatrist couple since 1964, are counselors near Santa Cruz, CA, who are widely regarded as among the world's top experts on conscious relationship and personal growth. They are the authors of The Shared Heart, Models of Love, Risk to Be Healed, The Heart’s Wisdom, Meant to Be, and A Mother’s Final Gift. Call Toll-Free 1-800-766-0629 or write to the Shared Heart Foundation, P.O. Box 2140, Aptos, CA 95001, for further information on counseling sessions and their books, recordings or talks and workshops. sharedheart.org

➻ Here are a few opportunities to bring more love and growth into your life, at the following longer events led by Barry and Joyce Vissell

Feb. 5-12

Hawaii Couples Retreat on the Big Island

July 16-21

Shared

Heart Summer Retreat at Breitenbush Hot Springs, Oregon

Oct. 11-17

Assisi Retreat, Italy

Healthy Living | 23

A good first impression begins the process of relationship building.

More importantly, how do you feel about your own smile?

Your Mouth Speaks, but What Does your Smile Say?

By Dr. Perry Lichtblau

There are plenty of people with beautiful smiles but if you were in business or working out at the local gym, what first impression would a prospective employee, business partner or gym buddy have if your teeth were broken, crooked, missing or stained, versus clean, natural looking and bright!

We are surrounded by magazine ads, television commercials, internet advertising and selfies! It takes a moment to see a beautiful smile selling something in the media. A good first impression begins the process of relationship building. More importantly, how do you feel about your own smile?

In dentistry, there are many different ways to improve your smile with a range of costs.  Tooth Whitening is an inexpensive way to whiten your smile. A pH balanced bleaching gel is placed in custom made trays which are typically worn at home for a few hours/days for 1-2 weeks or it can be completed in a single two hour inoffice appointment with a stronger bleach. Whitening works especially well if your smile has yellowed from time and food.

It will not whiten greyish teeth and teeth that are heavily restored with fillings or crowns. Plastic fillings and porcelain crowns do not whiten after they are placed in the mouth.

If your smile has many fillings or old crowns, then the whitening process becomes a little more involved.

You will have to make a decision as to whether you want to replace some front fillings or crowns after the whitening process so that they better match the new brighter shade of your real teeth. Your new smile only gets so bright, then stops. It looks very natural.

24 | Healthy Living

 What if you just don’t like the shape of your teeth?

Are they worn or mildly twisted? Ceramic veneers look like fake fingernails but are shaped like beautiful teeth. They are conservative restorations that allow you to change the tooth’s shape and shade. Check out our Smile Gallery at SmilesOnSeven.com for real “before and after” pictures. These tooth coverings are durable and shade stable and look amazing because they change the shape of your smile in about two weeks.  Orthodontics has come a long way in dentistry. If you would rather straighten your teeth due to some crowding, most cases don’t need old fashioned metal braces anymore.

Invisalign are clear plastic trays that fit over your teeth like a glove and are just about invisible in your mouth when worn.

You change trays every two weeks and the length of treatment is determined by the amount of crowding you want to correct.

These trays gently squeeze your teeth into a straighter position and have the advantage of being removable.

Lastly, the least expensive treatment choice in order to maintain a beautiful healthy smile is determined by how well you take care of it. Be involved and have your hygienist discuss a good cleaning/recare program which suits your time and budget.

This is fundamental to the health of your smile and will go a long way in making sure that the smile you do have lasts a lifetime. HL Dr. Perry Lichtblau has been a part-time Clinical Instructor in the Department of Oral Diagnosis and Medicine at the University of Toronto-Faculty of Dentistry for over 25 years. Dr Perry Lichtblau, Smiles On Seven Dental Centre (905) 70-SMILE, (905) 707-6453.

Getting Prepared for

Home Health Care

Maybe you need to hire a home healthcare worker to assist a loved one struggling with Alzheimer’s Disease.

Perhaps you want a home healthcare worker to be there to help mom and dad as they age. Or maybe it’s to help a family member recovering from a serious injury. Whatever the case, in-home care plays an important role in healthcare, but with many horror stories in the news about home care workers taking advantage of and even abusing their patients, what can you do to ensure the agency you are hiring is honest, experienced and will provide the right care?

Kurt Kazanowski, a hospice, homecare and senior care expert, who is author of A Son’s Journey: Taking Care of Mom and Dad, says to make sure and ask these 10 questions during the interview:  1. How long has the agency been providing private duty home care? Insist on meeting the home care worker who will be reporting to your home, and get at least three references from patients this person has previously cared for.

 2. Is a written, customized care plan developed in consultation with the client and family members, and is the plan updated as changes occur?  3. How are emergencies handled after normal business hours?  4. Does the agency closely supervise the quality of care, including maintenance of a daily journal in the client’s home and non-scheduled supervisory visits?  5. Does the agency employ a nurse, social worker or other qualified professionals to make regular visits to the client’s home?  6. Does the agency provide a written document that states the rights of the patient and the responsibilities of the client, and explains the company’s privacy policy and code of ethics?  7. Does the agency triple-screen their caregiver employees carefully, including use of reference checks, driving records and criminal background investigations?  8. Does the agency mandate ongoing training of its employees to update their skills continually?

 9. Does the agency manage all payroll and employee-related matters and adhere to Provincial and Federal guidelines in its employment practices, such as withholding appropriate taxes and providing workers’ compensation and other benefits?  10. Does the agency also use independent contractors? If so, who employs the person and what type of background checks do they do on these contractors? Also, who pays the mandated withholding taxes?

“These important questions will provide a better and more critical view of what to expect from a personal home care company,” Kazanowski says. “A thorough review of the answers will give you an idea of the caliber of care that they will provide to your loved ones. Interview several companies and compare answers because not all home care companies are created equal.” HL

A Son's Journey: Taking Care of Mom and Dad by Kurt Kazanowski, Paperback available for $21.96 on Amazon.ca.

Healthy Living | 25

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Scan the QR code with your smartphone to visit the website.

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26 | Healthy Living

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Healthy Living | 27

healthy recipes

Angelique Panagos’ Sweet Potato Granola Top granola with grated apple and cinnamon, nut butter and berries or berries and coconut yoghurt.

with serve ut milk n coco ond milk lm or a

Ingredients 1 cup ground almonds 1½ cup sliced almonds 1 cup chia seeds 1 cup unsweetened coconut flakes ½ cup pumpkin seeds ½ cup sunflower seeds 2 tbsp sesame seeds 2tbsp flaxseed ground 1 cup pecans, chopped ½ cup (60g) coconut oil melted 1tbsp vanilla extract Pinch of sea salt 1 cup sweet potato puree 2 tsp ground cinnamon 4 sweet potatoes, peeled and roughly chopped 2 tablespoons olive oil Pinch of salt Sweet Potato Puree: 1. Preheat oven to 200°C. 2. Rub the sweet potato chunks with olive oil and salt.

3. Bake in the oven until tender – about 30-35 minutes.

4. Once cooked, purée with a hand blender (or mash well by hand) and leave to cool.

5. Once cool, store in one-cup batches in the freezer (in zip-lock bags or containers).

Granola:

Recipe courtesy of Nutritional Therapist, Angelique Panagos. angeliquepanagos.com

28 | Healthy Living

1. Preheat the oven to 180˚C. 2. Line a baking tray or sheet with parchment paper.

3. In a large bowl, combine coconut flakes, almonds, nuts and seeds.

4. In a blender, combine the sweet potato puree, coconut oil and cinnamon.

5. Add the puree to the dry ingredients and stir until dry ingredients are thoroughly coated.

6. Spread the granola in a thin layer on the baking sheet.

7. Cook for 40 minutes, stirring occasionally to prevent burning.

healthy recipes

Pomegranate Tea Bowl Pomegranate juice, tea and strawberries all contain antioxidants, so this smoothie bowl is healthy as well as being delicious.

Ingredients ¼ cup (60 ml) brewed pomegranateflavoured tea, chilled ¼ cup (60 ml) unsweetened pomegranate juice 1 tbsp (15 ml) liquid honey 1½ cups (375 ml) frozen strawberries ice cubes (optional) Suggested toppings Sliced strawberries Pomegranate seeds Goji berries Muesli Chia seeds Preparation 1. In blender, combine tea, pomegranate juice, honey and strawberries. Secure lid and blend (from low to high, if using a variable speed blender) until smooth.

If a thicker consistency is desired, add ice, one cube at a time, and blend until smooth.

2. Pour into a bowl, and top with any of the suggested toppings, as desired.

ts, xidan io t n l is f a full o oothie bow us! io m this s d delic hy an t l a e h

Tip: If you can’t find pomegranateflavoured tea, you can substitute any berry-flavoured tea.

Courtesy of 200 Best Smoothie Bowl Recipes by Alison Lewis 2016. robertrose.ca. Reprinted with publisher permission.

Available where books are sold. ©

Healthy Living | 29

healthy recipes SurvivalGuide_WS

2016_Cover.qxp_L

Winter Root Vegetable Stew Sweet potatoes come packed with vitamins A, B, C, and D; collard greens bring a bold dose of vitamin K for bone-building health, and rosemary’s antifungal and anti-inflammatory components make it an herbal powerhouse. All the vegetables in this stew can be found in the winter even in more frigid climates. (Spinach too since it’s grown more and more in greenhouses nationally!)

and nding grou g on a in uplift 's day! r t win e

Courtesy of Soup C leanse Cookbook by Nicole Centeno © 2016. rodalewellness.com. Reprinted with publisher permission. Available where books are sold. Photo courtesty of Tara Donne.

30 | Healthy Living

ayout 1 2015-12 -02 1:37 PM Pag e1

Ingredients 1 small celeriac, peeled and diced (about 4 cups) 1 sweet potato, diced ( about 2 cups) 2 carrots, diced 3 tbsp olive oil 1 yellow onion, diced 1 large clove garlic, chopped 2 tbsp chopped fresh rosemary or ½ teaspoon dried 1 tsp sea salt 1 heaping tsp curry powder ½ tsp ground black pepper 1 quart homemade vegetable stock, or low-sodium store-bought broth 2 cups loosely packed collard greens, tough stems removed and leaves sliced in a chiffonade Method 1. Preheat the oven to 425°F. (210° C) 2. On a baking sheet, toss the celeriac, sweet potato, and carrots with 2 tablespoons of the oil. Spread the vegetables in a single layer and cover with foil. Roast for 25 minutes. Remove the foil, toss the vegetables, and roast for 20 minutes, uncovered, or until the vegetables are tender when pierced with a fork.

3. In a medium pot over medium heat, warm the remaining 1 tablespoon oil.

Cook the onion and garlic, stirring, for 7 to 10 minutes, or until the mixture is tender and translucent.

4. Stir in the rosemary, salt, curry powder, and pepper and cook for 2 to 3 minutes. Add the roasted vegetables and gently combine.

5. Add the stock or broth. Increase the heat to high and bring to a boil. Reduce the heat to medium, add the collard greens, cover, and simmer for about 10 minutes.

6. Ladle into warm bowls, drizzle with olive oil, and spoon slowly to savor every morsel!

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Surviving looks a lot like thriving Breast cancer flipped Katherine’s world upside down.

But in the five years since she underwent treatment, Katherine’s been doing some flips of her own.

Thanks to research to discover new treatments, women like Katherine are having their lives put right side up after a cancer diagnosis. That’s why Stand Up To Cancer Canada and Canadian Breast Cancer Foundation have teamed up to accelerate the pace of research done by collaborative teams of scientists working to develop new treatments faster.

Giving more women, like Katherine, their lives back.

To learn more about advances in research, clinical trials testing innovative treatments, and how to get involved, go to standup2cancer.ca/breastcancer and cbcf.org.

Stand Up To Cancer Canada is a program of EIF Canada, a Canadian Registered Charity (Reg. #80550 6730 RR0001).

Stand Up To Cancer Canada brand marks are licensed trademarks of the Entertainment Industry Foundation.

Photography: Andrew Macpherson

Kim Cattrall, Stand Up To Cancer Canada Ambassador Katherine Chan, Breast Cancer Survivor