The Magazine For Life
simple ways to
metabolism Picky Eaters
Tips to Help you Cope
Non-surgical Route to a More Youthful You
Warning! Toxics 101 What’s in Your Cleaning Products?
Markham | Volume 9, Issue 2 » 2012
Live a pain-free lifestyle
…naturaLLy! Unique patented formula with natural ingredients provides immediate relief for: ü Arthritis ü Muscle Pain ü Backaches ü Sciatica ü Sprains and Strains ü Fibromyalgia ü Joint Pain ü Bruises ü Chronic Pain ü Sports Injuries ü Repetitive Strain
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Volume 9, Issue 2 » 2012
departments 5 upfront 8 new & newsworthy 14 nutrition 19 fitness 28 seniors 31 support for stress 32 dental health 38 healthy home
Get your metabolism into high gear!
42 marketplace 46 recipe
features 10 How to Rev Up Your Metabolism As we age, our metabolism slows down, but there’s plenty you can do to speed it up again. Shawn Nisbet explains.
16 Green Parenting Eight ways to make your family’s life a whole lot greener. Samantha Kemp Jackson guides you along the trail.
19 Real Men Do Yoga Why are more men rolling out their mats and adding yoga to their fitness routine? Tiffany Moffatt has the answer.
22 Talking About Infertility Discussing infertility with family and friends can be awkward. Dr. Julia Sen offers advice on tackling this sensitive issue.
26 Facial Acupuncture Dr. Juliana Haddad Jaskot explains the non-surgical procedure that offers rejuvenation from the inside out.
31 Less Stress, Stronger Immune System Cheryl Patterson provides some practical tips on boosting your immune system by building up resilience to stress.
38 Healthy Home: Toxics 101 David Suzuki Foundation dishes the dirt on everyday cleaning products that can harm your health, your home and the environment.
Easy ways to go green as a family!
35 safer hospitalization Follow these tips from Chris Rokosh to help minimize your risk of falling victim to medical error.
36 Picky Eaters: How to Cope Avoid stressful family warfare over the dinner table with these 10 top tips from Samantha Kemp Jackson.
from the publisher
Volume 9, Issue 2 » 2012 Publisher
The Best Vitamin for Making Friends:
Don Flynn 905.475.5222 ext. 221 email@example.com Editor
Laurie Morissette firstname.lastname@example.org Graphic Designer
Priscilla Di Carlo Contributing Writers
I don’t know where that saying came from, but there is certainly a lot of truth in it. Just thought I’d share that sentiment with you. Now that Healthy Living is available in five areas within York Region, we certainly appear to be making a lot of friends, too. As a result, we are planning ahead to have the magazine published in many more communities right across the country. From our earliest beginnings, our goal was to help as many people as possible live a healthier lifestyle and achieve maximum wellbeing. Here at Healthy Living, we continue to believe that common sense is the best approach, that moderation is the basic ingredient, and that the magazine should be written for everyone, not just an elite group. We are trying to reach out, and in our own small way, contribute to the wellbeing of the many, not the few. Hopefully, you are one of the people we have helped with advice, information and encouragement. Our editor, Laurie Morissette, and her editorial team are always open to your comments on the magazine’s content, as well as suggestions for future articles. If you have any thoughts or ideas, just drop Laurie a note or an email. If you’ve missed any of our issues, you can read them all on our website. And if you have friends or relatives who might benefit from reading Healthy Living, tell them to visit healthylivingmagazine.ca In the meantime, hope you enjoy this issue and find it useful in establishing and maintaining your own healthy lifestyle.
Marilyn Arthurs Samantha Kemp Jackson Dr. Juliana Haddad Jaskot Kathy Young Keefe Tiffany Moffat Shawn Nisbet Cheryl Patterson Kim Renton Chris Rokosh Dr. Julia Sen advertising
905.475.5222 ext. 224 email@example.com Printing
Trade Secret Web Printing Distribution
Distributed in Markham and Unionville. Available at select local food stores, health food retailers, doctor and dentist offices, health clubs, community centres, fitness centres, drugstores, medical clinics and more. Healthy Living is published 4 times yearly by Lenmark Communications Ltd. 2600 John Street, Unit 207 Markham, Ontario L3R 3W3 Phone: 905.475.5222 Fax: 905.475.6369 www.lenmarkgroup.com Proud supporter of:
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: firstname.lastname@example.org
Don Flynn, Publisher
at’s in Do you know whroducts? your cleaning p pg. 38
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 publisher assumes no responsibility for errors or omissions. The publisher 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.
| Healthy Living
up front Annual
15th 15th Annual
Markham Jazz Festival
August 17-19, 2012
: M AR K YO UR ND AR S: CA LE Mark your
calendars and U your support the and QG \ RX WV Darts 6X SS RU W WK H DU y! it un local community! l co m m lo ca Become a Friend of the Festival and save on Live Jazz, at Restaurants and at Local Businesses!
Kids Culinary Community
The Kids Culinary Community is a not-for-profit organization founded by chef and restaurateur Julia Hanna. Julia’s mission is to educate children on the benefits of healthy eating by providing experiential learning programs. These For more info visit programs offer exciting, educational, and inspirational events for children and markhamjazzfestival.com. Become a those committed to their health and happiness. Fe st iv al Friend of th e creative cooking sessions that entertain, educate, and enlighten, ! V EThrough an d yo u ca n SAchildren are taught that it is possible to enjoy food that is both nutritious and R Q /L YH - D] ] delicious. They learn how to cook, and discover that taste doesn’t need to be V D W 5H VW DX UD QW VH V W /R FD O% XV LQ HVsacrificed for nutrition. All of their senses are engaged in a hands-on learning D environment. Children learn that purchasing fresh local food – which has not been O YD VWL )H KH IW transported long distances – has a positive impact on reducing greenhouse QJD)ULHQGR HQHÀWVRIEHFRPL HE WK XW ER OD DO gases, heightening their environmental awareness. They also learn that what is )LQGRXW good for the environment is good for the local economy. In 2012, the classes are being held at Longo’s Lofts around the GTA. Bathurst: June 2, 9 & 16 Maple Leaf Square: Sept. 15, 22 & 29 Aurora: Oct. 13, 20 & 27 Main Street Markham Boxgrove: Nov. 3, 10 & 17 Richmond Hill: Nov. 3, 10 & 27 For more info visit kidsculinary.ca. Every Saturday
May 12—Sept. 29
8 a.m. to 1 p.m.
The Centre for Dreams is Moving! The Centre for Dreams will continue to provide a much needed service in York Region to those living with a developmental disability at their new address: 8515 McCowan Road, Suite 200, Markham, ON. (NE Corner of Highway 7 and McCowan Rd.)
Sweet Strawberry Coolers Ontario strawberries add juicy flavour to your favourite beverages. Try these fresh ideas to enjoy them all month: n Strawberry smoothie Blend together skim milk, sliced strawberries, ice cubes and a squirt of Ontario honey for a healthy start to your day. n Refreshing strawberry water To jazz up plain water, combine a handful of sliced strawberries with cold water and sugar and stir until the sugar dissolves. Serve over ice for a light refreshing beverage. n Strawberry lemonade Combine sliced strawberries, lemon juice, sugar and cold water for a tangy sweet lemonade. No time to make your own lemonade? Add a few frozen Ontario strawberries to lemonade prepared from frozen concentrate. n Non-alcoholic strawberry punch Purée fresh strawberries in a blender and combine with sparkling water and lemon-lime soda for a lovely punch for your next social gathering. foodlandontario.ca
TOP FIVE TIPS
Markham is a bicycle-friendly community. The Town of Markham is developing a network of almost 400 km of on and off road bicycle routes. When complete, the cycling network will include on-road signed routes and bicycle lanes, and off road multiuse pathways. Download Makrham’s Cycling Map as a PDF at markham.ca or pick up a hard copy from your local community centre.
Bike Lane Exclusive bike lane with pavement markings. No stopping is allowed on roads with bike lanes.
Signed-Only Route Travel lane shared by cyclists and motorists – with no pavement marking on road.
Share the Road Travel lane shared by cyclists and motorists – use extra caution.
FOR FIGHTING COLD SORES
1} Boost your immunity by getting plenty of rest, exercise and eat a balanced diet 2} Watch for common triggers that may cause a cold sore outbreak 3} Keep your treatment handy and apply it at the first sign of an outbreak (usually a tingling feeling or a red bump) until it heals 4} Use a cold sore treatment that contains real medicine like docosanol, an active medicinal ingredient that helps block the virus from entering skin cells, limiting it from spreading to surrounding healthy skin cells 5} Moisturize your lips by staying hydrated and using sun block on your lips in both the summer and winter. abreva.ca
in may and june Now that summer is just around the corner, a wide variety of Ontario fruits and vegetable are available in your produce section and local farmers’ markets.
■ Available in May and June ■ Apples ■ Asparagus ■ Asian vegetables ■ Beans (green, waxed) ■ Broccoli ■ Cabbage ■ Cauliflower
■ Available in June Only
■ Cherries ■ Cucumber (field) ■ Lettuce (assorted) ■ Mushrooms ■ Onions (green) ■ Peas (green, snow) ■ Peppers (greenhouse)
■ ■ ■ ■ ■ ■ ■
Potatoes Radishes Rhubarb Rutabaga Spinach Sprouts Strawberries
Friday, June 15th and Saturday, June 16th, 2012 markham-festival.org
| Healthy Living
Sat. July 21st, 2012
Sun. July 22nd, 2012
12pm to 10pm Main Street Unionville (Near Kennedy Rd. and Hwy. 7)
10am to 5pm Main Street Markham (Markham Rd. and Hwy. 7)
Celebrate diversity in Markham through music, dance, food and culture!
up front 5th Annual Unionville Home Society Foundation Gala New to Markham!
Essence & Co Life Apparel Essence & Co is a proudly Canadian clothing company tailoring to many different lifestyles. 75 Main Street Markham.
Help Make Love Last
Friday, November 9th, 2012 | Angus Glen Golf Club The theme for the 2012 fundraiser in support of Union Villa is “Help Make Love Last” which is a powerful message highlighting the importance of excellence in long term care. Great care and great comfort can make a difference in the quality of life for seniors and with your continued support, it will “help make love last”. For inforrmaton on tickets and sponsorship please contact Maria Dimson, 905-477-2389 ext. 4270, email@example.com. uhs.on.ca
5 ways to enjoy Ontario spinach
THE ULTIMATE ‘NO WORK’ WORKOUT! OUR BOUT ASK A
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there were a machine that would work your muscles for you? And it actually felt
H E A L T H
Packed with nutrients, Ontario spinach is a great addition to meals. Here are our favourite ways to enjoy this versatile vegetable while it’s in season: n Raw and tossed with vinaigrette dressing and asparagus for an Ontario Spinach Salad with Grilled Asparagus, Parmesan and Mint. n Sautéed with a little olive oil and garlic until wilted and served hot for a quick and healthy side dish with grilled Ontario chicken or rainbow trout fillets. n Chopped and mixed with Ontario eggs, ricotta and mozzarella cheese and then layered between lasagne noodles and tomato sauce for a delicious Lasagne Florentine. n Combined with sautéed Ontario onions, potato and garlic for a low-fat spinach soup—a great first course for your next dinner party. n Blended with pine nuts, basil, olive oil and Ontario Asiago cheese for a delicious spinach pesto. You’ll love it tossed with pasta, as a pizza topping or spread on a sandwich with grilled mozzarella. foodlandontario.ca
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© T-Zone Health Inc 2012
new &newsworthy Baby gourmet protein pouches
organic nutrition for baby
Available in Canada only, new Baby Gourmet Protein Purees fill a critical need for babies between the ages of 7-12 months. They are growing rapidly and need this important building block for cell formation, function and health. And meat is the best source of this essential protein! Your baby can enjoy organic, all natural protein recipes such as Vegetable, Beef & Barley, Chicken Minestrone, Hearty Vegetables with Turkey … even Vegetable Lentil Dahl! Available across Canada at Walmart, Planet Organic, Safeway and more.
The Resourceful mother’s secrets to healthy kids Does your child experience colic, eczema, chronic congestion, constipation, multiple ear infections, behavioural challenges, allergies, poor sleeping habits, obesity, ADD, Autism or any other health challenge? In her breakout book, The Resourceful Mother’s Secrets to Healthy Kids, Meredith guides parents by: • Teaching them how to prevent, detect, manage and eliminate reactions to food • Identifying which foods are the main culprits for symptoms, conditions and disease • Sharing fast, healthy, non-allergenic and scrumptious meal ideas, plans and recipes • Explaining which foods and supplements every child needs – how much and how often • Uncovering how holistic practitioners and remedies can improve your child’s health Read excerpts or order at theresourcefulmother.com. Also available at Nature’s Emporium, various alternative practitioner offices and Mastermind stores.
2 the canada shoe by new balance
New Balance Canada is launching a new shoe in June, aptly called “The Canada Shoe.” The nationalistic inspired design features a maple leaf in recognition of marathoners Coolsaet and Gillis as well as all other Canadian athletes competing in the 2012 Summer Olympic Games. Coolsaet and Gillis are the first Canadian marathoners to compete at the Olympics in over 10 years. The lightest in its class, “The Canada Shoe” is durable and lightweight – a good choice for every training run, no matter how long. The Canada Shoe will be available at New Balance stores, Running Room, Sportchek and other specialty running stores.
| Healthy Living
Steeltainer premium stainless steel food containers
the leak and waste-free lunch solution
Steeltainers are a collection of stainless steel, air-tight food containers. They are durable, completely sealed to prevent spills, and include a removable stainless steel food tray to minimize contact with plastic. Steeltainers are an eco-friendly solution for lunches, snacks and storage as they eliminate the need for wasteful single-use plastic baggies and are pthalate, lead and BPA free. Available at amazon.ca and in select stores. Visit steeltainers.com for a list of retailers.
Schick ® Xtreme3 ® Eco ™
Rethink Disposables, Redesign Your Shave The new Schick® Xtreme3® Eco™ is Schick’s first razor designed with sustainability in mind, with a handle refashioned from 100% recycled plastic and packaging made of 100% post-consumer paper. This will save 103,000 lbs of virgin material from landfills and dumps in just the first year of production. That’s a shave you can feel good about.
Available at retail stores across Canada. For more information visit schick.ca.
6 envy ® the anti-aging and wellness pillow
SLEEP YOUR ACHES, PAINS AND WRINKLES AWAY Made in Canada from anti-allergenic, anti-microbial memory foam, the enVy® Anti-Aging and Wellness Pillow’s unique V-shape cradles the head to provide proper support and minimize the facial compression that causes sleep lines.... whether you sleep on your back or side. Beyond the goal to guide the sleeper into a correct and comfy position to reduce sleep lines and improve spinal alignment the effects have been such that it is being assessed by U of T researchers to evaluate improvements in mood, focus and quality of sleep.
healthy kitchen Leslie Beck’s Healthy Kitchen is the ultimate healthy cookbook that you will return to time and time again to help you eat and maintain a nutritious diet. “My goal is to incorporate healthy and great-tasting meals and snacks into your family’s menu plan. The majority of the recipes in this book are quick and easy to make. I hope my quick tips and recipes will encourage your family to gather for meals as often as possible.” — Leslie Beck
For more information visit envypillow.com.
o t w ho
p u rev m s i l o b a t e m you used to eat anything and not gain an ounce.
Now it seems you just look at a chocolate doughnut and you gain weight. As we age, our metabolism slows down, but there are many things you can do to speed it up. By Shawn nisbet
10 | Healthy Living
Not only does exercise increase your metabolism: it also reduces your appetite.
The good news ∫ A slow metabolism is not inevitable.
Metabolism: what is it? Metabolism is the process by which your body burns calories (food energy), and it has three components: your resting metabolic rate, your thermic effect of food and your physical activity. Resting Metabolic Rate (RMR) is the energy you use at rest to perform basic body functions such as breathing and sleeping. This accounts for roughly 60 to 70% of your total daily energy expenditure. How many calories should you ∫ consume daily? Here is the simplest calculation: add a zero to your weight in pounds Example: 160lbs plus a zero = 1600 calories If you plan to exercise, add another 250 to 500 calories, depending on the intensity and duration of your activity. Basic rule of thumb to lose 1 pound ∫ of weight To lose a pound a week, decrease your daily calories by 500 a day, increase your physical activity by 500 calories a day, or a combination of the two. However, these numbers are not exact, and as tracking calories can be difficult, it is important to learn the many tricks to increasing your metabolism: nourish your body, nourish your brain, exercise daily, have a good night’s sleep, and learn to manage your stress levels. When you
are in balance your body, stomach and brain will signal when you are hungry and when you are full. While this is easier said than done, it is possible if you take baby steps to improve your overall wellness.
To increase your metabolism, increase your muscle mass Your resting metabolic rate is determined by the amount of lean body (muscle) mass you have. We all have the same metabolism per amount of lean body mass. Unfortunately, most women have more body fat in proportion to muscle mass than men, causing women generally to have metabolic rates 5 to 10% lower than men of the same height and weight. Resting Metabolic Rate (RMR) ∫ Starting at about age 25, the average person’s metabolism declines by 5 to 10% per decade. This means the average North American loses 20 to 40% of their metabolic power over their lifetime. To maintain your weight, you would need to decrease your caloric intake by 20 to 40%. But this decrease will cause your metabolism to decrease further and you will deny your body the nutrients it needs to age gracefully. If your metabolism slows by 5% each decade after age 25, you will burn 100 fewer calories a day at age 35 and 200 fewer calories a day by age 45. If you don’t exercise, you could gain 8 to 12 pounds a year!
Our metabolism slows down because we choose to be less active over time. Research shows that people who preserve their physical activity levels throughout their lifetime can expect to see only a 0.3% metabolic decline per decade. If you eat healthily and exercise optimally, your metabolism should only drop 1 to 2% over your lifetime. The power of exercise: our greatest ∫ control over metabolism Not only does exercise increase your metabolism: it also reduces your appetite. The next time you feel the first twinge of hunger, take a quick walk and before you know it your cravings will be gone. To add exercise to your daily routine, remember that it doesn’t have to be done all at once. A short walk here, some gardening there, another walk after dinner – it all adds up. How to increase your metabolism ∫ 24/7: build some muscle Aerobic exercise is wonderful, but toning has advantages. Muscle is more metabolically active than fat, so replacing your fat stores with lean muscle will allow you to maintain your weight more easily. It’s not necessary to become a body builder – just add light weights and some squats and push-ups to your weekly routine. For every pound of muscle you add to your body, you can burn up to an additional 50 calories daily – with no extra effort on your part. A few pounds 11
of muscle could add up to 150 to 200 calories burned every day, which could add up to a 20 lb weight loss in a year.
More ways to increase your metabolism
1. Eat healthy, smaller portions more ∫ often and don’t forget the protein Every time you eat, you stimulate your metabolism for a short period of time. Choosing the right types of food is important. Protein provides a metabolic advantage compared with fat or carbohydrates because your body uses more energy to process protein. This is known as the thermic effect of food (TEF). Studies show that you may burn up to twice as many calories digesting protein. Frequent eating doesn’t mean snacking. Make sure your snacks are more like mini-meals. Include vegetables and a healthy source of protein such as eggs, chicken or nuts.
How to calculate how much protein you require daily The RDA’s recommendation is 0.8 grams of protein per kilogram of weight. For those who work out with weights, or who are pregnant, under stress, or recovering from an illness or injury, the calculation should be 1.0 to 1.8 grams of protein per kilogram of weight. Example: a 150 lb female who exercises regularly and uses weights 150 lbs/2.2 = 68kg 68kg x 1.5 = 102 gm protein/day
2. Watch your carbohydrates ∫ Instead of doughnuts and muffins, eat
6. Don’t skip breakfast ∫ Researchers at the University of Texas
lean proteins and vegetables for snacks; red peppers dipped in hummus, for example. Refined grains such as breads, pasta, cookies, cakes and sweets cause your body to secrete insulin, the fat storage hormone. The more sugar you eat, the more fat your body will store.
found that those who ate a healthy breakfast ended up eating 100 to 200 fewer calories later in the day. Research from Michigan State University found that women who skipped breakfast were 30% more likely to be overweight. Eat foods such as oatmeal, quinoa, eggs, nut butters and yogurt for breakfast because they are high in protein and fibre.
3. Sleep, sleep and more sleep ∫ Cutting back on sleep can have a negative effect on your metabolism. Lack of sleep decreases the amount of leptin your body makes. Leptin is a hormone that allows you to feel full when you eat. Lack of leptin can cause overeating. 4. Don’t crash diet ∫ When you decrease your calories too much, you send your body into starvation mode. A crash diet can easily decrease an average woman’s metabolic rate by 15 to 20%.
5. Change up your exercise Don’t run or walk the same route, or swim the same number of laps, because your muscles will adapt quickly and become so efficient they will burn fewer calories for the same amount of work. Incorporate a few short, fast-paced bursts of speed to your regular routine. Researchers at the University of Guelph found that women who did interval workouts on stationary bikes for two weeks burned 36% more fat. When you push hard in short busts, it reactivates nerve fibres, builds new capillaries and forces your body to repair your muscle.
7. Drink water ∫ Lack of water can also slow your metabolic rate. John Acquaviva, PhD at Roanoke College in Salem, says,“Since water is the body’s most important nutrient, the liver will turn its concentration to water retention instead of doing other duties such as burning fat.” 8. Don’t look for quick fixes ∫ While eating spicy foods, celery, grapefruit or drinking green tea may increase your metabolism a bit, it may not be enough to have a real effect on your metabolism. Remember that if it sounds too good to be true, it probably is. To keep your metabolism humming, eat healthily, exercise optimally, get a good night’s sleep and manage your stress. HL Shawn M. Nisbet, RHN, CFA, is a registered holistic nutritionist, certified fitness consultant and Nordic pole walking master instructor. Tel: 416.804.0938; www.shawnnisbet.com; firstname.lastname@example.org
protein content of healthy foods Organic cow’s milk, 1 cup
∫ 8 g
∫ 0.4 g ∫ 1 g Yogurt, ¾ cup ∫ 10 g Greek yogurt, ¾ cup ∫ 20 g Cheese, 1 ounce ∫ 7 g Meat, 1 ounce ∫ 7 g Poultry breast, 3 ounces ∫ 25 g Salmon, 3 ounces ∫ 19 g Whole grain bread, 1 slice ∫ 5 g Rice milk, 1 cup
Almond milk, 1 cup
12 | Healthy Living
∫ 6 g
Cottage cheese, 1/2 cup
∫ 15 g
∫ ∫ 6 g Quinoa, ¼ cup ∫ 6 g Legumes, ½ cup ∫ 7-8 g Whey protein, 1 scoop (28g) ∫ 20–30 g Cooked starchy veggies, ½ cup ∫ 2 g Bread (1 slice) or ½ Bun ∫ 3 g Cereal (1 cup) or 1 Small muffin ∫ 3 g Brown rice, ¾ cup
Steel cut oats, ¼ cup
∫ 5-8 g Almonds, ¼ cup ∫ 8 g Cashews, ¼ cup ∫ 5 g Pecans, ¼ cup ∫ 2.5 g Sunflower seeds, ¼ cup ∫ 6 g Pumpkin seeds, ¼ cup ∫ 19 g Flaxseeds, ¼ cup ∫ 8 g Most beans, ½ cup ∫ 7-10 g Nut butter, 2 tbsp
(black, pinto, lentils, etc)
*Don’t forget to read food labels
Farmers’ Markets Ontario Farmers’ markets in Ontario are booming—and no wonder! Shoppers love them because they can buy top-quality farm-fresh products directly from the person who produced them—and can often find products they won’t find anywhere else. Communities love them because they bring people together and can turn once-deserted areas into hives
of activity, attracting extra business for stores and restaurants nearby. Farmers love them because they’re fun and let them connect with consumers who love what they sell and appreciate their hard work. They’re also an important source of income, helping farmers keep on doing what they love to do, so that Ontarians can keep on enjoying fresh local food. HL
For more information visit www.farmersmarketsontario.com
For Ever yday Wellness
Introducing Canada’s leading source for natural health and lifestyle products! Read free research-based
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Home and lifestyle 13
11 Top Tips
for Healthy Eating By Shawn Nisbet
Eat a healthy breakfast every morning. Eat within an hour
of rising. Skipping breakfast may lead to unplanned snacking throughout the day, overeating at lunch and dinner, and more snacking later because your blood sugar levels are out of balance.
Eat healthy snacks and use portion control. Eat every two to
four hours during the day to maintain a high metabolism. Mindless nibbles add up: those who eat several well-planned small meals and snacks can control their hunger and lose weight more efficiently. Snacking on protein-rich foods keeps your metabolism buzzing: that’s why people who snack on nuts tend to be slimmer (one serving is six to nine nuts).
Follow a healthy eating plan.
Ignore programs that are very low in calories or include fasting. If you cut calories below 1,200 per day, you will struggle to meet nutrient needs, fuel activity and satisfy hunger. When you lose weight quickly, you tend to pack it back on with more fat and less muscle.
14 | Healthy Living
Ignore claims by supplement or over-the-counter diet pills. Diet
pills, potions and concoctions purchased over the counter or ordered via the internet may not be safe or effective. OTC diet pills may not look harmful, but,“Most diet pills are nothing more than a quick fix loaded with caffeine and diuretics that can lead to dehydration and electrolyte imbalance,” says Connie Diekman, director of nutrition at Washington University in St. Louis.
‘Low fat’ does not always equal ‘low calorie’. Because low-fat
products usually contain more sugar, they are not the same as low-calorie. To determine how much sugar, fat and calories there are in a product, read the nutritional content as well as the portion size listed on the food label. By eating a large portion of a low-fat product, you can consume more calories than eating a normal portion of a regular product.
Drinking your calories can be dangerous! As our bodies are 60
to 70% water, it is always best to hydrate your cells with water, not a sweetened or unsweetened drink. A regular can of pop or juice can contain 10 to 12 teaspoons of sugar, while some fancy coffees and alcoholic beverages can contain more than 500 calories. Calories consumed through liquids don’t curb your hunger the way real food does. As a result, you may end up eating more.
Drink water – it’s that simple.
Water is essential for burning calories. If you get dehydrated, your metabolism slows down and so does weight loss. Adults who drink eight or more glasses of water per day burn more calories. If you find it difficult to drink that quantity of water, try drinking one to two glasses when you wake up, a glass every time you brush your teeth, and a glass or two when you arrive home. That’s six glasses of water already! Sip from a water bottle during the day and you will soon be up to eight glasses.
The perils of eating fast food.
Fast food can be helpful on really hectic days. Choose a salad with a protein source and dressing on the side, and beware the rest of the menu. People who eat fast food more than twice a week tend to gain 10 pounds more than those who do so less than once a week.
Weigh in weekly – not daily.
Weighing yourself daily can cause frustration and not give an accurate reading of your weekly weight loss. Go for weekly weigh-ins. If your goal is to lose one or two pounds a week, you’ll be satisfied to see those full-pound drops when you step on the scale. The result is more motivating.
Be realistic. Setting realistic
goals is vital to successful dieting. If you’re not sure what your goal should be, talk to a nutritionist. It’s important that the weight you lose is fat, not water or muscle. Losing muscle or water weight can have a negative effect on your metabolism and cause more weight gain in the end. Being patient and realistic is more fun.
What about cravings? The
stricter we are about eliminating a particular food craving from our diet, the more desirable that food becomes. Allowing yourself an occasional – even daily – small taste of the forbidden food may be enough to stave off a binge episode. If you crave chocolate, for example, eating a piece of organic dark chocolate daily may do the trick. It’s all about balance. HL Shawn M. Nisbet, RHN, CFA, is a registered holistic nutritionist, certified fitness consultant and Nordic pole walking master instructor. Tel: 416.804.0938; www.shawnnisbet.com; email@example.com
beautiful skin this summer
With summer comes more exposed skin on face, arms, legs, even tummies – and as you will notice, there is no shortage of product labels promising that glowing summer look. Helen Sherrard, president of the Canadian Health Food Association advises that there are also more natural ways to keep skin glowing and protected during these warm months. In particular, she says that old adage, you are what you eat, is still true. Skin needs vitamins, minerals and nutrients found in nature to stay healthy. Consuming vitamin-rich fruits like pineapple, mango, lime and banana will provide potassium, fibre and vitamins B-6, A and C. Then, be creative and blend with a low calorie almond beverage, which you can find at a natural health food store, to add a source of vitamin D. The nutrients found in this combination are bound bring radiance to your skin, not to mention boost how you feel. Additionally, natural health products (NHPs) are also a great option when it comes to taking care of skin from the inside out.“Sometimes we don’t eat all the nutrients we need to function at our best, never mind to have great skin,” says Sherrard.“Natural health products are a natural, healthy option to supplement what we might be missing and take care of the skin from inside out. For example, vitamin K which helps with blood circulation is found in not so popular foods like liver and spinach. If those aren’t regular items on your menu, a good multi-vitamin that includes a daily dose of vitamin K may be an option. It will help to avoid deficiencies and possibly improve dark circles under eyes. Finally, remember that the things you can do to beautify your skin are essentially the same things you should do to improve your overall health. Healthy life style choices like getting enough sleep, watching sugar and alcohol intake, using NHPs and making time for regular exercise are natural recommendations that go a long way to attaining a radiant look this summer. More information is available online at chfa.ca. HL
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#1 Green Parenting
8 Easy Ways to Make a Difference
We all love new clothes, and if you’re like most parents, you probably love to see your little ones in the latest new outfit. That’s fine – “green parenting” doesn’t mean that moms and dads have to stop getting new items for their kids, but rather, consider including hand-medowns in the mix. Parents can mix and match – which allows them to clothe their children with a combination of both new and gently-used hand-me-downs. Whether the clothes are from your older children, friends or relatives, say “yes” to the items and start your way to providing a “greener” wardrobe for your kids. On a related note, toys that are in reasonable shape are great items to recycle as well!
by samantha kemp jackson If you’re like me, you are likely aware of the fact that life could be a whole lot “greener” with the family. You know, perhaps a bit more care could be taken regarding just how much packaging, energy and food that the family uses on a regular basis. I’m guilty of not doing enough of my share to live a more eco-friendly lifestyle, but am determined to change, not only for the sake of my kids, but also for the environment as well. As with anything, “Rome wasn’t built in a day,” and the same goes for changing one’s way of life. Old habits die hard, they say, so tread lightly, take it slowly and make your changes one step at a time. With a little effort, we can all make a positive and effective difference in our world. Accordingly, here are 8 easy ways to go green with the family:
16 | Healthy Living
Leftovers We’re a society of excess and many of us moms make much too much food for breakfast, lunch and dinner. Into the fridge it goes with every intention of eating it the following day, or the day after. The problem is that we forget about it, we go out to dinner two nights in a row, or we decide that we just don’t feel like eating it again. The food goes bad, we throw it out and the cycle of waste continues (not to mention our guilt). Make a concentrated effort to plan meals in advance in order to assure a stronger likelihood of eating all of the remaining food. For the excess that remains? Eat it, all of it and feel good about your contribution to a less wasteful world.
#5 #3 Eco-Friendly Cleaning Products There are tried and true products that can do just as good a job, if not better, than the cleaning items that you buy at the store. Baking soda, vinegar and lemon are just some of the household staples that are easily found in most homes. Learn how to use them to clean and reduce the amount of harmful chemicals to which your children are exposed. As well, less toxins going down the drain and into the environment is a goal we should all strive for.
Eco-Friendly Baby and Child Products If you’re buying new clothes or toys for your kids, consider looking for ones that are made with the environment in mind. In the case of toys, simple is often best. The oldfashioned but sturdy items that are made of wood, (e.g. building blocks or trains), are often the playthings that kids love best. A return to simpler items where kids can use their imaginations more is a good thing.
Many places now have paper and plastic recycling as part of garbage pickup, but being “green” doesn’t have to end at home. Teach your children the importance of recycling and taking that little step to separate plastics from paper, even when outside of the family home. This could be as simple as pointing out the recycling symbols to children when they are young so that they understand the importance of separating these materials. As with anything, of course, lead by example and let your kids see mom and dad doing the right thing. If you do, your children will naturally follow suit.
#6 Car-Pooling Going to soccer practice with the kids? Offer to pick up other children and start a movement amongst your circle of parents to do the same. No need for five cars to go to the same location when it can be done in one or two. Like anything, all it really requires is advance planning and a commitment to making a difference. One or two less cars on the road can go a long way, if we all make car-pooling a regular part of our parenting activities.
Walking If your destination is within walking distance, do just that: walk. Many of us are so used to driving that we don’t even consider the alternative. Not only will you get some exercise and perhaps get to know your neighborhood a bit better, but you will decrease the amount of emissions into the environment, which is always a good thing.
Buying Local The closer the food, the less energy and emissions that have been expended for the food’s delivery. Not to mention the fact that purchasing local food as much as possible facilitates a sense of community, as well as supporting local producers of the food, e.g. farmers. Take a walk to your local food provider or farmer’s market and enjoy a meal where the ingredients were delivered from not too far afield. HL
Samantha Kemp Jackson is a freelance writer, public relations consultant and parenting blogger based in Toronto. You can visit her website by going to www.multiplemayhemmamma.com.
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Real Men Do Yoga Why increasing numbers of men are rolling out their mats and adding yoga to their fitness routine By Tiffany Moffatt
In Canada, as many as 27.7% of yoga practitioners today are men and the trend is growing. Studio owners are seeing an increase in the number of men rolling out their mats to join in a practice that is making them stronger, more flexible and less prone to injury. Once deemed the domain of their wives and girlfriends, men, too, are becoming aware of the many benefits of yoga practice. Male athletes are turning to yoga to give them a competitive edge in sports, to prevent injury and create muscular balance, and regular folks see yoga as a way to build a little Zen in a busy, over stimulated “vida loca.” Men have typically shied away from yoga classes, most likely intimidated by the flowery metaphors, use of Sanskrit language to describe postures and the slower, meditative pace of the classes. Today, many studios are catering more to men by offering Power Yoga, Men Only, and Bikram (hot yoga) style classes that offer a more intense cardiovascular workout or bigger sweat. And there’s no doubt that reaching out to men is good for business in an industry that is booming and continues to grow. In 2008, Americans spent $5.7 billion on yoga products, equipment and clothing, an 87% increase over 2004, according to a study from Yoga Journal Magazine. Nearly 14 million Americans report that a doctor or therapist has recommended they practice yoga, excellent advice for many type-A, workaholic men needing a little
Yin in their lives. Yoga has become the new form of crosstraining for men who are active in other sports and want to improve their mental stamina, flexibility and overall muscular balance. Jocks are discovering that yoga is the secret to avoiding injury in their regular sports and activities. Many sports teams that have traditionally taken their training to the gym are rolling out their mats to discover that yoga can alleviate tightness, and prevent injuries and structural imbalances that plague their game. Yoga can also give them the mental focus that translates to a better head-game, and breathing techniques that help them find calm in the chaos of a competitive game scenario. Craig Donovan, Head Coach of the Junior “A” Stouffville Spirit hockey team attests to the fact that yoga improved his players’ game. Last year, the team attended yoga class every second Wednesday at The Fitness Institute as part of their training.“No doubt, it improved their overall fitness,” says Donovan.“They weren’t sure what they
were getting into at first, but then they looked forward to it,” he says.“The guys’ reaction initially was that it was going to be easy, but when they did the workout, they found it to be very intense. They were exhausted by the end of it.” Yoga’s focus on core training and flexibility is what athletic coaches like Donovan are recognizing to be essential for their players’ game. In the past, hockey players focused more on traditional gym workouts, doing exercises simply for strength such as bench presses and biceps curls.“Twentyfive years ago, it was all about being big and strong,” says Donovan.“Training has changed a lot. Now the focus is on core and joint strength,” he adds. That is why this year, the team also incorporated functional training into their program, using medicine balls, resistance and agility training exercises through the Gary Roberts High Performance Training 19
Yoga Poses for Men pose
1 Forward Bend (with hands interlaced behind back) Most men carry a lot of tightness in their shoulders and hamstrings.
Program. Today, it’s not about being big and strong, but instead about being light and strong. That is why trainers and coaches like Donovan recognize yoga and functional fitness as an integral part of training high performance athletes. Fitstudios Wellness Center in Markham, which specializes in functional, integrated training for its’ clients through group “Boot Camp” sessions and one-on-one personal training recently hired two qualified instructors to teach yoga classes. Fitstudios owner and President, Adam Theodorou, is an ex-bodybuilder and is at first glance not a guy that you would guess is practicing yoga. The truth is that Theodorou built his training business on what he defines as the three pillars of fitness: stability (core strength), strength and mobility. He defines mobility as “maintaining or improving range of motion and mechanical function of our body parts.”Theodorou feels flexibility training is highly important, which is why he promotes yoga and flexibility training for his clients.“The majority of people spend most of their day in a seated position and have tight medial glutes, hips and hamstring muscles,” says Theodorou. For his clients who are regularly doing intense boot camp workouts, yoga is also a nice compliment to their training to help increase blood circulation and to relieve sore, tight muscles. Theodorou recommends practicing yoga once a week minimum and adding a 15 minute cool down
20 | Healthy Living
Tree Pose Excellent to help guys stay present and focus. Also great for balance.
mobility component to each workout. So, for those of you who skip the stretch component of your workout, think again! You are missing a key component of your fitness that promises to keep you mobile and injury-free over time. Lorne King, trainer with Advantage for Athletes, an 8,800 square foot modern training facility in Markham, with 30 qualified personal trainers, agrees that yoga training is excellent for his male clientele, 50% of which are athletes. Advantage for Athletes, which specializes in “three-dimensional training,” a training method that encourages an integration of muscle movement on multiple planes, now offers yoga classes twice per week. Unlike working on machines which works only one muscle group, three dimensional training works the whole body, much like yoga. He’s found that there is an increasing demand from his athletes for yoga for this reason. His male clients are much more interested in yoga than they used to be.“What’s great about yoga, is that it’s portable, lowtech and can adapt to any fitness level. My clients like how it can improve their focus, flexibility, and even improve their game,” he says. King says that for most men, it really is an eye-opener.“They are surprised as to how hard it is!” For A-type, desk-bound guys, the yoga studio offers a retreat from stress and anxiety related to work. Jeff Carew, a Stouffville resident and president of one of Canada’s largest call centers has
Eagle pose Men tend to be muscular and tight in the shoulders so this is a great opener for them.
discovered not only how great a workout yoga can be, but also how excellent a stress reliever it is.“I had an enormous amount of stress in my life last year with work. When I started yoga, the first few classes were foreign to me, but I started to really enjoy it and felt calmer,” says Carew. Jeff started attending yoga classes on the suggestion of his wife, Jackie, who kept telling him how intense yoga is. More at ease at the gym with his routine mix of cardio machines, spinning and weight lifting, Jeff was sceptical at first. His impression was that yoga was just a stretch class, but after one class he says he was proven wrong. Today, Jeff says that he still goes to the gym, but has shifted his schedule from one to three yoga classes per week and spends less time at the gym.“When you go to the gym, you’re looking to get bigger biceps, but in yoga, it’s more about how your whole body feels and less about how you look. And the gym was not a stress-buster for me, not like yoga.” For Jeff, yoga has had multiple benefits, including better self-awareness, greater stamina and focus, less stress, more energy and a greater sense of calm. Jeff says when he leaves a class, he feels like he’s worked his entire body. He loves how his yoga practice is a combination of strength, flexibility and balance and that it really challenges his core stabilizer muscles. But what he really finds refreshing about yoga is that there is no ego.“It’s just me and my mat,” he says.“No one is
judging you at yoga. It doesn’t matter if the person beside you is 17 or 70,” he says. Jeff’s advice to other men is to try a five class pass and experience different instructors and classes before passing judgement that it’s not for “real men.” Most importantly, he advises to put ego aside and enjoy the ride! Every year after the age of 35, we lose 1 percent of our flexibility. By age 65, this translates to our bodies being 30 percent less limber unless we practice flexibility training. According to Tony Horton, creator of the P90X series, which has sold over 20 million DVD’s to date, “flexibility is the fountain of youth.” When asked if he could only do one form of exercise for the rest of his life, what it would be, Tony answers,“yoga.” “You can be strong and you can be fast and you can look good in your clothes, but if you want to get your mind, your spirit and your body in a place that is going to take you to the end of time, you have to do yoga,” says Horton. At 50 years old, he says,“I’m Gumby.” “If you want to be the Tin Man in 20 years, go right ahead. Because if you don’t do yoga and you keep exercising, something is going to break; your elbow, your knee or your back,” he says. Lisa Moine, owner of Moksha Yoga in Stouffville has witnessed a 20% increase in male attendance to her studio since she opened her doors two and a half years ago. Usually, guys come to try a class because it’s been recommended by their doctor, she says, or by their girlfriend or spouse, who raves about its benefits. Lisa highly recommends yoga for men.“It is a distressing process. Once you implement yoga into your everyday life, you’re happier, you have more energy and less stress,” says Moine. Flexibility for guys is terrible, she admits, which makes yoga great because the poses are challenging for men and gives them something to work towards.“The really nice thing about yoga is that the ego seems to disappear,“she adds. A women’s only studio in Toronto, called Vital Steps, with a primary focus on customized training for women, now too offers a male only yoga class on Wednesday nights. Certified personal trainer and programming and marketing manager, Michelle Gillis-Saltzman says that pro-athletes credit yoga with improved performance and less injuries
and that she is seeing a major shift in men’s interest in yoga.“Yoga forces men to slow down and breathe and to focus. It is a compliment to everything else they are doing,” says Michelle.“A lot of men don’t want to spend time stretching. Yoga is great because simultaneously you are doing functional training, working core, upper body and leg strength and stretching.” So guys, do you think you are man enough to try yoga? Certainly, we are seeing the trend towards more
men discovering the amazing benefits of yoga, including improved mental stamina, reduced stress, improved flexibility and reduced injuries. With more and more men rolling out their mats, yoga can no longer be deemed your girlfriend’s workout! It’s for real guys, wanting to get real about being flexible, having amazing core strength and a balanced state of mind. HL Tiffany Moffat is a fitness instructor, presenter and writer, who has worked in the fitness industry for over 20 years.
Talking to Friends and Family about
By Dr. Julia Sen
Previous issues of Healthy Living Magazine discussed emotional and relationship concerns during the infertility experience. Another aspect of infertility is how to handle questions, comments and expectations from friends and family. Individuals and couples experiencing infertility ➻often tell me about the concerns they have regarding what their family and friends do, say or expect from them. Friends may want you to attend a baby shower, others may make an insensitive comment, while others don’t talk about it at all and seem as if they are walking on eggshells around you. Infertility is known to be one of the most difficult and traumatic lifetime experiences. Isolation, grief, depression and anxiety are only some of the emotions that may be experienced during the process. It is a time when we need our friends and family the most. Yet we may not feel safe to reach out to them because they don’t quite understand. As you navigate your way through the infertility process, you may find others trying to provide “solutions” or telling you “to not worry about it”. While these suggestions are usually unhelpful, it appears that many friends and family “don’t know what else to say.” Jay and Monika have been trying to conceive for a couple of years. During their infertility journey, they have experienced two miscarriages. They are feeling alone and grieving. At a gathering with friends, a seemingly innocent yet naïve question was asked…“You’ve been married for three years, don’t you think it’s time to have children?” Jay and Monika felt angry, scared, awkward and hurt. Their infertility experience has left them feeling helpless and out of control. They recognized that thinking of potential answers to questions and/ or comments ahead of time may provide some sense of control. Together they developed responses such as these: “Having a child would be wonderful but unfortunately we haven’t been blessed with one yet” and “It has been a difficult few years but we are hopeful.” In addition to thinking ahead of responses, it can be helpful to educate family and friends about what you need from them and when you might need it. For example, let them know that, while you appreciate the invitation, it may be hard for you to attend Thanksgiving dinner with all your
22 | Healthy Living
nieces and nephews and you hope they can understand if you have to decline or leave early. If a friend is pregnant, let them know what you can and cannot manage to hear right now in terms of the progress of their pregnancy. You can also inform your friends and family about what kind of comments are helpful and unhelpful. Statements such as “Don’t worry, everything will work out,”“Relax” or “I’m sure you miscarried because it was meant to be that way” are unhelpful and can feel hurtful. Explaining that you do not necessarily want solutions but need their empathy and support, will help them know what you are feeling and what you need. It is also important to recognize that not everyone in your life needs to know what is happening. Instead, it can be helpful to just have one or two close friends or family members to talk with. They can be there for you through the roller coaster of emotions you may experience. You can let them know what to expect from you in terms of your moods and boundaries and also inform them about your needs. It is also beneficial to talk with your partner about whom you would like to share your experience with and what you would like to say to them. Infertility is an incredibly difficult process. Feeling isolated is common, so trying to keep some connections with people you feel safe with can be an important part of the coping and healing process. Be aware of your needs, prepare for ignorant questions, educate others, be open with your partner and do what feels right for you in the moment. HL Dr. Julia Sen is a Registered Psychologist working in private practice in both Markham and North York, Ontario. She works with individuals and couples with various concerns, including depression and anxiety. Dr. Sen has a special interest in infertility and holds a certificate in infertility counselling.
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Non-Surgical Facial Rejuvenation
Rejuvenation from the inside out by Dr. Juliana Haddad Jaskot
Cosmetic acupuncture is an effective, non-surgical treatment to reduce the signs of ageing. It has been used in China for over two thousand years. Tiny sterile, disposable needles are inserted along meridian lines and acupuncture points to increase blood circulation. The face receives an increase of blood to nourish, oxygenate, and moisturize the skin from the inside out. Cosmetic acupuncture also stimulates the production of collagen, which give skin a tight, firm look. It is suitable for anyone who wants to be healthier and look younger. Clients who have had Botox or injectable fillers can also benefit as the results will be enhanced as circulation, muscle tone and skin clarity increase and stress is decreased.
Safe, Painless Procedure with Positive Effects Facial rejuvenation acupuncture is a safe and painless method of reducing the signs of ageing. It may erase as many as 5-15 years from the face, dependent on lifestyle. It helps the whole body look and feel younger. There are two aspects to the benefits of facial rejuvenation acupuncture. One is the benefit of ‘local’ treatment and the other is the benefit of ‘root’ treatment. Local treatment focuses on the underlying cause of facial symptoms such as hormone balance, digestive problems or emotional stress. Both local and root treatments should be performed at each visit in order to provide the best and longest lasting benefits. Other positive benefits include diminished wrinkles and fine lines, reduced puffiness and bags under eyes, jowls firmed, droopy eyelids lifted and double chins minimized. Increased microcirculation and lymph flow will also be improved.
26 | Healthy Living
Improvement of hormonal balance to help acne and reduction of stress can also be achieved. Acupuncture will stimulate the natural ‘chi’ improving overall health and well-being. Remember, stress on the kidneys, liver, stomach, digestive organs and spleen will show up on the skin, especially of the face.
Feel Good and Look Better Eliminate stress and bring out innate vitality and health with acupuncture. You will look younger and most certainly feel better. Facial rejuvenation acupuncture is far less costly than cosmetic surgery, is safe and virtually painless with added positive side effects. Facial rejuvenation acupuncture will take years off your face safely and naturally while improving your overall health. Bring out your inner beauty and radiance with younger looking skin without dangerous side effects. Generally, the initial course of treatment is between 10-12 sessions, performed 1-2 times per week for the best results. Each individual will respond differently, depending on age, lifestyle and systemic imbalances. Visible results will generally be noticed after 6-7 sessions. Maintenance may be needed once a month. Monthly maintenance programs can prolong the results and improve the body’s overall health and vitality. This in itself can slow down the ageing process. HL Dr. Juliana Haddad Jaskot. Markham Town Square Health Centre. 8601 Warden Avenue, Markham, ON. Tel: 905-940-9988 ext. 4.
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Benefits of Doctor’s Pain Formula Provides temporary relief from aches and pains associated with arthritis, backaches, strains, sprains, bruises, and more. n Fast acting, usually within minutes, with rapid, deep penetration to the affected area n Pleasant fragrance of natural peppermint that vanishes quickly, unlike most other topical analgesic creams n A Natural Health Product with a patented formula of the highest quality ingredients n No negative side effects or risk of interaction with other medications. n Doctor’s Pain Formula provides effective pain relief 24/7, all year-round For more information and retailers visit www.painrelief.md.
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Retirement planning? Keep calm and carry on The primary source of retirement income for the majority of Canadians who are nearing retirement will be personal savings. This is especially important because evidence is showing that government pensions will not be enough. But things haven’t been easy for investors because of the market turbulence of the last several years. It’s for this reason why it’s particularly important today to keep your emotions in check. The experts at Desjardins Financial Security suggest that creating a basic plan and staying the course is the best strategy.
Starting a basic strategy If your retirement is 10 or more years away, now is a good time to put a plan in motion that will really pay off down the road, even though you might have other priorities. And if retirement is in a mere five years or less, it’s time to get serious because the clock is ticking. But don’t be discouraged. Depending on your own particular situation, you can make up time by following this simple action plan or applying some of these ideas to your current plan: First, identify your retirement goals and financial needs based on: n Your target retirement age n Your activities: will you be travelling, buying a home in another country or helping to pay for your grandchildren’s education?
28 | Healthy Living
n The annual income you’ll need to retire: the rule-of-thumb is about 70 per cent of your pre-retirement income Second, identify your income sources and savings needs: n Employer pension, part-time work, government pensions (Old Age Security, Canada Pension Plan) n Additional savings to meet your retirement needs and the other things you want to do Third, know your risk tolerance: When you’re ready to start investing, your financial advisor will have you fill out a questionnaire to identify your investment risk tolerance. This information will be used to build your portfolio with the right types of investments. Each year, it’s a good idea to revisit your risk tolerance level to ensure that your portfolio is properly balanced. If you identify some weaknesses, your advisor can then suggest ways to rebalance it. For more tips in setting up your plan, speak to your financial advisor. Or visit Desjardins Financial Security’s “Creating a Retirement Savings Strategy” page under the Life Events section at www.desjardinslifeinsurance.ca for additional ideas to help you plan a successful retirement. HL — News Canada
Eggs are a perfect choice for a heart healthy diet Canadians are always looking for tips to stay healthy. Rather than focusing on fad diets, Dr. Peter Jones, a Canadian nutrition expert and director of the Richardson Centre for Functional Foods and Nutraceuticals, suggests that one of the keys to a healthy diet lies with a perennial favourite. “Eggs are one of nature's most nutritious foods,” he begins.“They are an excellent source of high-quality protein and contain 14 nutrients essential for good health, including vitamins A, B12 and E. Eggs are also one of the few foods that naturally contain vitamin D, which is essential for healthy bones and teeth.” If you have been avoiding eggs because of concerns about cholesterol, experts tell us it's time to reconsider. Scientific research has determined that the cholesterol in eggs, called dietary cholesterol, has very little effect on the cholesterol in your blood, known as blood cholesterol. The real threat is the amount of saturated and trans fats you eat. Eating too much of these unhealthy fats can increase the cholesterol in your blood, putting you at risk for heart disease and stroke. It's good to know that eggs are low in saturated fat and contain no trans fat.
Dr. Jones is not alone in his recommendation. Health Canada's Eating Well with Canada's Food Guide includes eggs as part of a balanced diet, and considers two eggs one serving of the Meat and Alternatives food group. More information, including recipes, is available online at www.aneggadayisok.ca. HL — News Canada
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The pillow – your key to a restful sleep By Kim Renton, R.N. & Kathy Young Keefe, R.N. Recent focus on our society’s sleep deprivation has made many of us aware of the negative impact of repeated poor nights’ sleep. Weight gain, irritability, depression, poor mental focus, low energy and chronic illnesses are just
the beginning. A pillow that has the necessary features will take you steps closer to a great night’s sleep. A great pillow is an investment and should not take a back seat to a great handbag, a pair of shoes or a night on the town. Next time you lay your head down on your pillow, if you don’t say,“Wow, that’s just what I needed,” it’s likely time to treat yourself to a great pillow and in turn, a great night’s sleep. So, what should one look for in the perfect pillow? n Proper neck support. If you have a neck support pillow that is too high or too low for you, you will not be in proper spinal alignment. Few people are aware of the fact that when your neck muscles lack neck support they also lack the ability to relax, which can prolong your ability to fall asleep. n Comfort. High quality memory foam pillows are the best to induce good sleep; they allow your head to feel weightless as it is enveloped into the pillow. A Turkish study published by the Scandinavian Journal of Plastic and Reconstructive Surgery shows that a regular bed pillow puts pressure on your skin, which reduces circulation and breaks down collagen. n Hypoallergenic. Sleeping with your face in a pillow that contains allergens will mean you wake up with symptoms you didn’t go to bed with. Having your eyes, sinuses and airways bombarded by irritants throughout the night can only further compromise your ability to get much needed quality sleep. n Dust mite resistant. More and more scientific research is pointing to mites and their link to acne, rosacea and blepharitis (puffy eyes.) n Proper airway positioning. A pillow that props your head forward, pushing your chin towards your chest closes your airway. This decreased airway can contribute to snoring and sleep apnea. HL Kim Renton and Kathy Young Keefe are Registered Nurses and co-founders of Envy – The Anti-Aging Pillow.
30 | Healthy Living
support for stress
Boost Your Immune System with Less Stress By Cheryl Patterson
Most of us hate getting sick, and go to almost any lengths to avoid it, loading up on echinacea and vitamin C at the first sign of a cold. And we know that a healthy diet is an excellent measure for strengthening our resistance to illness. However, equally important is building up our resilience to stress. Many of us have heard that stress can play a role with illness. Research supports a direct link to stress and a decrease in immune defenses. A study by S. Segerstrom and G. Miller, on psychological stress and the immune system confirmed that stress could diminish cellular immune response, leading to vulnerability to illness. They indicate,“Th1 cytokines [molecules], which activate cellular immunity to provide defense against many kinds of infection and some kinds of neoplastic disease, are suppressed.” In other words, some protective cells are not active during stress. Apparently stress hormones, such as cortisol, can create this shift in lack of cell immunity, as can sugar. According to Dr. Pamela Frank, BSc, ND, Forces of Nature Wellness Clinic, Toronto, whether a high blood sugar level results directly from foods we eat or as a reactive physiological response to stress – pumping stored sugars into the bloodstream – both are “equally damaging.” She says,“The end result is higher blood glucose which suppresses immune function.” Also, given the resources the body needs to cope with stress, it results
in a depletion of the reserves and energy needed to fight off illness. The good news is that a healthy person is a resilient one. Segerstrom indicates,“The immune system is remarkably flexible and capable of substantial change without compromising an otherwise healthy host.” So, it makes sense to eat in support of an immune system that can handle the worry of finances, work, relationships and other stress that we throw at it. Building resilience from stress means eating foods (and supplements if needed) rich in vitamins B,C, E, magnesium, omega 3 fatty acids, and that have antioxidants to help prevent the buildup of sugars, fats and hormones released into the bloodstream from stress, and will boost both the depleted nervous and immune systems.
Foods and supplements to build your resilience to stress: n Brown rice, oats and other whole grains stabalize blood sugar levels. Orange and dark green vegetables, and fruits have vitamins B, C and iron, and antioxidants. n Fish, such as salmon, mackerel and herring are rich in Omega-3 fatty acids. n Hazelnuts, almonds and cashews are rich in antioxidants and magnesium. And pistachios have both calming and antiinflammatory effects. n Supplements such as vitamin B, magnesium, zinc, potassium and the amino acid tyrosine will help replenish
depleted reserves. Physical activity is also an essential part of eliminating the toxic effects of stress in the bloodstream, and helps replenish the body, in addition to maintaining equilibrium. Frank indicates, “Stress reduction techniques – yoga, tai chi, massage therapy, breathing exercises, meditation,” are helpful. And social support – having someone to talk to – can make a world of difference with well being. Even fifteen minutes of turning that ruminating chatter from the inside out can help restore your equilibrium. Building a strong immune system means reducing the negative effects of stress and calming the nervous system, before it has a chance to have a significant affect on our physical health. A little care can go a long way toward greater health and less sickness. HL Cheryl Patterson has a B.A. in Psychology and has researched the area of stress for over ten years. For more on Cheryl visit www.cherylpatterson.ca.
Common Dental Procedures Explained Below are explanations of some common dental procedures. ➽ Bonding Applying composite tooth bonding is a restorative procedure that uses tooth enamel-coloured composite resin (plastic) to repair teeth that are decayed, chipped, fractured or discoloured. Tooth gaps can also be closed. Unlike veneers, which require laboratory work, bonding is done in the dental office.
➽ Braces A dental brace is a device used to correct the alignment of teeth and bite-related problems (including underbite, overbite, etc.). Braces straighten teeth by exerting steady pressure on the teeth.
➽ Crowns and Caps Crowns are dental restorations that protect damaged, cracked or broken teeth. Dental crowns, often referred to as caps, sit over the entire part of the tooth that lies above the gum line.
➽ Root Canals Root canals treat diseases or absessed teeth. Once a tooth is injured, cracked or decayed, it is necessary to open the
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32 | Healthy Living
tooth and clean out the infected tissue in the centre. This space is then filled and the opening sealed.
➽ Sealants Dental sealants, usually applied to the chewing surface of teeth, act as a barrier against decay-causing bacteria. Most often, the sealants are applied to the back teeth, e.g., premolars and molars.
➽ Veneers Veneers are strong, thin pieces of ceramic or resin material that are bonded to the teeth. Veneers are used to repair chipped, decayed or stained teeth and may help in closing gaps between teeth.
➽ Bridges and Implants Bridges and implants are two ways to replace a missing tooth or teeth. Bridges are false teeth anchored in place by neighbouring teeth. The bridge consists of two crowns on the anchoring teeth along with the false tooth in the centre. Dental implants are artificial roots used to support replacement teeth.
➽ Dentures Dentures are prosthetic devices replacing lost teeth. There are two types of dentures – partial and full. Full dentures are often referred to as “false teeth”.
➽ Extractions A severely damaged tooth may need to be extracted. Permanent teeth may also need to be removed for orthodontic treatment.
➽ Gum Surgery Periodontal or gum disease is an infection that affects the gums and jaw bone, which can lead to a loss of gum and teeth. There are two major stages — gingivitis and periodontitis. Gingivitis is the milder and reversible form; periodontal disease is often more severe. In some cases, gum surgery will be required to reverse the effect of the disease.
➽ Oral Cancer Examination Oral cancer starts in the cells of the mouth, tongue or throat. Oral cancer screening is usually a routine part of a dental examination. In this exam, your dentist will feel for lumps or irregular tissue changes in your neck, head, face, and inside your mouth. Your dentist will also look for sores or discolored tissue in your mouth.
➽ Teeth Whitening Teeth naturally darken with age, however staining may be caused by various foods and beverages such as coffee, tea and berries, some drugs such as tetracycline, smoking, or a trauma to a tooth. There are various teeth whitening options available, including in-office and at-home bleaching. HL Article courtesy of Ontario Dental Association. More oral health-care tips can be found at www.youroralhealth.ca.
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34 | Healthy Living
Handling Problems in Healthcare Sometimes, in spite of your best efforts, problems occur in the hospital setting. What’s the best way to handle them? And how do you do so without alienating the people that you’re relying on to take care of you? By Chris Rokosh In earlier articles, we discussed partnering with your healthcare provider to get the best care and what you can do to minimize the risk of medical errors in the hospital. Now we’ll take a look at three of the most common problems that patients complain about and find ways to navigate through them. Ã Waiting is the most frequent complaint and source of problems in the hospital setting. The loss of control that most people experience when dealing with medical problems can invoke feelings of helplessness, anger and frustration. When will I see the doctor, what time is my x-ray, where are my pills? Before reacting to a situation that involves a long wait time, take a moment to assess if it represents a real problem or a minor hassle. For instance, the fact that the doctor was an hour late or that your x-ray was delayed are, in most cases, minor hassles. But waiting to receive a vital, time sensitive medication could represent a serious problem. To deal with potentially serious problems, have a conversation that focuses on the issue, calmly presents the facts and engages the healthcare team in a solution. For instance, in the case of the late medication, say to the nurse ‘If I don’t get my medication at 8 a.m., my health is at serious risk. What can we do
to make sure that I receive it on time, every time?’ Ã Another common problem in the hospital setting is a sense of not getting enough help or information. Complaints can be as specific as ‘No one will help me get up to the bathroom’ or as general as ‘I don’t know how to change my dressing when I go home’. These are both valid concerns that could negatively affect your hospital stay and recovery. First of all, find out who is responsible for providing the assistance you need and how and when you can expect to see them. Again, have a conversation that focuses on the issues, calmly presents the facts and engages the healthcare team. For instance in the case of learning how to change your dressing at home try this: ‘I have some questions about learning how to care for myself at home. Can you help me find out when my discharge teaching will take place and who will be doing it?” Ã The third most common problem in the hospital setting is the food. In many cases, the hospitalization period is brief and the quality of the food is a minor hassle. But in the event of illnesses or injuries that require long term hospital stays, a dislike of the food can cause significant problems. Healthcare providers are well aware
that proper nutrition is vital to your health and recovery and, in most cases, will be willing to work to ensure that you or your loved one eats as well as possible. Ask the nurses, doctors or dieticians to help you spice things up or add favorite foods to the daily meal trays. To solve this problem, try asking ‘I’m worried about how little my mother is eating and how it might be affecting her health. Can you, or someone else, help me find ways to increase her interest in meals and improve her nutritional intake?” When faced with any problem in the hospital setting, assess what aspects of the problem you have control over and whether or not it represents a real problem. Try to take personal feelings out of the equation and calmly deal with the facts. Engage the healthcare team and think solution-based. If your initial conversation doesn’t result in a satisfactory outcome, ask to speak to the nurse manager and the attending physician. Calmly repeat any conversations you’ve had, including who you have spoken to, and seek their help in solving the problem. HL Chris Rokosh is the President of CanLNC (Canada Legal Nurse Consultants). Contact: chris.rokosh@ canlncexperts.ca. www.CanLNC.ca.
You’ve slaved over a hot stove
eater by samantha kemp jackson
only to be greeted with the following phrase: “I don’t like that!” Your child has single-handedly quashed your plans while upping the ante in the never-ending family food wars. “I’m done,” you shout, knowing full well that you’re anything but done. There’s really no way that you’re going to let your precious baby leave the table and go without a proper meal, so like any parent worth their salt, you head back to the kitchen and, grumbling along the way, prepare yet another dish – one of which your child approves. You curse while you cook. That’s the way it goes. Like all of us moms and dads who deal with “picky eaters” – children who have particular likes and dislikes when it comes to food, you’re likely worried, exhausted and downright irritated that you’re even having this conversation with your kid. I mean, really. Why don’t they just eat what you put before them, and call it a day? If any of us had the answer to this question, we’d all be not only happier but a lot less stressed. A child’s mind is not easily parsed. In other words, the answer to why kids are “picky eaters” is not immediately apparent. Even so, there are ways of getting around the dreaded “Suppertime Blues” and having your kids eat the food that is put before them. It just takes some planning. Having to deal with yet another refrain of “I’m NOT eating that” can push even the most patient parent over the edge, and that’s not good. Accordingly, here are some tips and tricks for getting your picky eater to eat what’s on his plate, and then some.
1. go for a dip
kids respond more positively to foods that look
36 | Healthy Living
For some reason, children, especially the smaller ones, love dipping food. You know – veggies and dip, chips and dip, etc. To get the little ones to eat, especially their vegetables – cut up fruit, veggies, etc. and add a flavoured dip to the mix. You’ll likely find a child who is much more willing to eat her food when it’s presented this way.
2. hide and seek
You put your health and wellness in the hands of your fitness instructor every time you take a class. You look to them for their knowledge and experience and you trust that they are leading you through a safe and effective workout. But, how do you know that you are in the hands of an experienced professional who has your best interests in mind? Let us put your instructor to the test and see if they make the passing grade on our fitness instructor job review. Using five key measures of success, we’ll rate your instructor on the safety of their class, their “star power”, their passion for the teaching, how they connect with their
If all else fails, do the old hide and seek game and your little darling will be none the wiser. Using deception is often part and parcel of parenting and in this instance, it’s no different. Make a soup or stew, puree some veggies and/or meat and add the “offending” items to the mix. Pasta sauce is another great way of getting food into discerning tummies. Do what you need to do.
3. sweeten the pot
At the risk of getting heck from those who don’t subscribe to a little bribery, add a little sugar, I say. Not too much, and not enough to overpower the food or make it particularly unhealthy; just enough to make it more palatable for your child. This doesn’t have to mean pure refined sugar; you may want to try honey or a similar sweetener. Similarly, other spices such as cinnamon, nutmeg and child-friendly flavours will provide a more interesting option for a picky eater. Remember what they said about “sugar and spice?”
4. something old, something new
Keep the familiar close at hand when feeding your picky child. They will be more likely to eat if you pair a food that they like with something that they are not sure about. For example, if you want to get your child to eat kale or spinach, serve it to them with something that they really like, such as scrambled eggs or a grilled cheese sandwich. Doing so will make the whole idea of eating this new food a lot more appealing.
5. make it interesting
Kids are particularly visual creatures and accordingly, will respond more positively to food that is made to look…well… interesting. Cut up vegetables and fruit into different shapes, arrange foods on the plate according to colour and size, and consider using different vessels to serve the food, e.g. a special plate, a cup or a cone. On a similar note, wrapping the food in a pita or adding it to a taco
pair a food that they like with something that they are not sure about may be just what the doctor ordered in terms of getting your child to eat.
6. portion control
Like anything, don’t overwhelm. If you’re going to give your child a food where there may be some push-back in terms of its consumption, go slowly. Give your child a little bit to start, and let them know that they have to at least try the food that is before them. Having a smaller portion will make the whole exercise so much less overwhelming.
7. lend a helping hand
Human nature dictates that the more involved we are in an activity or event, the more we will commit to following through with the task. In this instance, it’s eating. Kids are no different. Your child will be more likely to eat their food – even the items that they don’t like – if they are involved in its preparation. Make your child your “sous chef” and they’ll probably want to at least sample the food that you have both prepared.
8. peer pressure
When little Johnny sees his friend little Jerry eating his brussel sprouts, Johnny may have a change of heart. Or at least a thought
that perhaps the dreaded vegetable isn’t so bad after all. Peer pressure, with all of its bad press, actually works in some instances. This is one of them. Invite one of your child’s friends over for a meal and see if that will make a difference in what and how much your own child eats. I bet it will.
9. steam heat
Vegetables take on a decidedly sweeter flavour when steamed. Think carrots, peppers and most greens. Steaming these items will change both the texture and overall taste of the food which might make the difference between your child eating what’s on his plate or not.
Lots of it. That is all.
So there you have it. Getting kids to eat the food on their plate can be a challenge but we as parents can stay one step ahead of them by using some of the tips above. HL
Samantha Kemp Jackson is a freelance writer, public relations consultant and parenting blogger based in Toronto. You can visit her website by going to www.multiplemayhemmamma.com.
the Dirt on household cleaning products
Cleaning is supposed to be about maintaining a healthy home, yet some common household cleaning products contain chemicals that can harm human health and the environment. When we use these chemicals to clean our home, they linger in the air and we breathe them in. Chemicals in cleaning products can also enter our bodies through the skin or through ingestion of household dust and chemical residues left on dishes and cutlery. And when cleaning products are flushed down the drain, they can have a serious impact on aquatic ecosystems. There is no requirement in Canada for manufacturers to warn consumers about the health and environmental hazards associated with long-term exposure to chemical ingredients in household cleaning products. Most of us are exposed to cleaning products and their residues at low levels everyday. The following is a list of some chemicals of concern. Because many cleaners carry no ingredient list, or provide only a partial list of ingredients, it can be challenging to identify these chemicals in the products you bring into your home. Careful! They may be hiding in your cleaning closet!
2-Butoxyethanol (2-BE, also known as butyl cellosolve) A skin and eye irritant also associated with blood disorders. n Found in: glass cleaners, laundry stain removers, carpet cleaners, automobile cleaners, windshield wiper fluid, degreasers, oven cleaners, and rust removers.
Alkylphenol ethoxylates (APEs)/Nonylphenol ethoxylates (NPEs) Can mimic estrogen and have reproductive effects on aquatic organisms. n Found in: liquid laundry detergents, stain removers, all-purpose cleaners, air fresheners, toilet bowl cleaners, degreasers, and car wash products.
Ammonia Vapours may irritate the skin, eyes, throat, and lungs. People with asthma may be particularly sensitive to the effects of
38 | Healthy Living
breathing ammonia. May also cause kidney and liver damage. n Found in: window cleaners, drain cleaners, toilet cleaners, bathroom cleaners, oven cleaners, stainless-steel cleaners, car polish, and all-purpose cleaners.
Coal tar dyes Concern that synthetic dyes may cause cancer and that heavy metals can harm the nervous system. n Found in: most types of cleaning products.
Fragrance chemicals/Synthetic Musks/Phthalates Irritants that can trigger allergies, migraines, and asthma symptoms. Can build up in the environment and can be toxic to aquatic organisms. Suspected endocrine disrupters. n Found in: most types of cleaning products.
Monoethanalomine (MEA), Diethanolamine (DEA) and Triethanolamine (TEA) Can react with nitrites (present as preservatives or contaminants in other products) to form cancer-causing nitrosamines. MEA is also known to induce asthma. Harmful to fish and other wildlife. n Found in: liquid laundry detergents, all-purpose cleaners, floor cleaners, car wash products, degreasers, dishes soap, oven cleaners, and glass and surface cleaners.
Phosphates High concentrations in bodies of water can promote harmful algal bloom, increase weed growth and kill fish. n Found in: dishwasher detergents, laundry detergents, and bathroom cleaners.
Quaternary ammonium compounds (quats) Irritate and sensitize skin, cause allergies, and trigger asthma. Donâ€™t readily degrade in the environment. Toxic to fish. n Found in: bathroom cleaning products, all-purpose cleaners, fabric softeners, and degreasers.
Sodium laureth sulfate
Rated by the International Agency for Research on Cancer as a known human carcinogen. This natural ingredient (made from finely ground quartz) is hazardous as a dust if inhaled. n Found in: abrasive cleaning powders.
Found in dish soap with other ethoxylated alcohols (look for “eth” in the chemical name). Can be contaminated with 1,4-dioxane, which may cause cancer, and is persistent in the environment. n Found in: dish soap, liquid laundry detergents, cleaning towelettes, and toilet bowl cleaners (as well as sudsy cosmetics).
Sodium dichloroisocyanurate dihydrate Corrosive; severe eye, skin and respiratory irritant. High doses of this chemical cause kidney damage. Very toxic to aquatic organisms and may cause long-term effects in aquatic ecosystems. n Found in: toilet bowl cleaners, deodorizers, surface cleaners, and disinfectants.
Triclosan May interfere with hormone function and contribute to antibiotic-resistant bacteria. Harmful to fish and other wildlife. n Found in: dish soaps and disinfectants, as well as a wide range of other household products. Look for it listed as an “active ingredient” in antibacterial products.
Sodium hydroxide (also known as lye and caustic soda) Highly corrosive; can burn the eyes, skin and lungs and is a respiratory irritant. Long-term exposure in the air may lead to ulceration of the nasal passages and chronic skin irritation. If discharged in large quantities, can alter the pH of water. n Found in: oven cleaners, bathroom cleaners, disinfectants, drain openers, and toilet bowl cleaners. Inch_HealthyLiving_Jan11_ad_hi.pdf
Trisodium nitrilotriacetate A possible human carcinogen. In aquatic ecosystems, can also cause heavy metals in sediment to redisolve and these metals are toxic to fish and other wildlife. n Found in: bathroom cleaners and possibly some laundry detergents (more common in industrial formulations). HL 11:38 AM
Article courtesy of Queen of Green and David Suzuki Foundation. For more information visit www.springbreakup.ca.
What’s in a healthy lawn? A healthy lawn does more than just please the eye, it provides a whole range of environmental, social and economic benefits. Trees, shrubs and turf help remove smoke, dust and other pollutants from the air and keep people healthy. Experts also tell us that having just one healthy tree on the front lawn removes the same amount of carbon dioxide from the air that’s emitted from driving a car 17,700 kilometres. Lawns also produce oxygen: 2,500 square feet of turf releases enough oxygen for a family of four to breathe for a year. Lawns and gardens also play an important role in improving water quality and preventing soil erosion. Data shows that a well-landscaped property helps prevent pollutants from running into the
water supply, reduces surface water runoff and reduces storm drain flooding. A dense cover of plants and mulch holds soil in place and keeps sediment out of lakes, streams, storm drains and roads. Studies also show that people are actually willing to pay more for welllandscaped homes—up to 11 per cent more than for a home with a poorly maintained property. For all these reasons, most homeowners put a lot of time and care into maintaining their properties. Many of us use a combination of tools, including manual weed control and careful pesticide application to control weeds, insects and diseases that threaten the health of their lawns and gardens. HL — News Canada
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9 ways to reduce common health hazards in your home Canadians spend more than 90 per cent of their time indoors so paying attention to hazards at home, especially invisible ones with no taste or smell, is critical. Even though health consequences can range from itchy eyes to worsening of asthma symptoms, there are very simple ways to detect and reduce the risks. Follow these tips to be on the safe side:
n Carbon monoxide
1. Have furnaces, fireplaces, gas stoves and water heaters serviced every year by a trained professional. 2. Put a Canadian Standards Association (CSA) certified carbon
monoxide detector outside of bedrooms.
3. Test your home with a long-term (minimum three months) radon test kit — preferably between September and April. 4. If the radon level is higher than the Canadian guideline (> 200 Bq/m3), take steps found at www.healthycanadians. gc.ca/hazardcheck.
5. Fix leaks around sinks or tubs and quickly clean up after flooding. 6. Use exhaust fans when cooking or showering. 7. Remove mould with dish detergent and water (bleach is not necessary).
n Lead 8. Dust, vacuum and wet-mop your home to reduce dust and dirt — the main sources of lead exposure for kids under six. 9. Always run tap water until cold for drinking, cooking or mixing baby formula, especially when water has been sitting in the pipes for long periods of time, and never use water from the hot water tap for cooking or drinking. More information about these hazards is available on the Health Canada website at www. healthycanadians.gc.ca/hazardcheck. HL — News Canada
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Begin summer with a lean but satisfying salad using local ingredients and topped with a yogurt and strawberry dressing.
30 minutes | grilling Time: 12 to 15 minutes | Serves: 4
Strawberries and Grilled Chicken Salad 4 boneless skinless Ontario Chicken Breasts, 6 oz (175 g) each 8 cups (2 L) mixed Ontario Salad Greens (romaine, red and green leaf lettuce, spinach, arugula) 2 cups (500 mL) sliced Ontario Strawberries 1 cup (250 mL) shelled Ontario Peas, cooked ½ cup (125 mL) chopped Ontario Green Onions or Chives Dressing: ¾ cup (175 mL) sliced Ontario Strawberries ½ cup (125 mL) non-fat plain yogurt 2 tbsp (25 mL) Ontario Liquid Honey 5 tsp (25 mL) white or red balsamic vinegar
328 calories, 45 g protein, 4 g fat, 29 g carbohydrates, 4 g fibre
Preparation Place chicken on greased grill
over medium-high heat; close lid and grill, turning once, until no longer pink inside, 12 to 15 minutes. Let rest for 5 minutes. On each of four large salad plates, place 2 cups (500 mL) salad greens, 1/2 cup (125 mL) strawberries, 1/4 cup (50 mL) peas and 2 tbsp (25 mL) green onions. Slice chicken breasts diagonally and place over salad. Drizzle with dressing. Dressing: In food processor, combine strawberries, yogurt, honey and vinegar; process until smooth, scraping down side. Cover and refrigerate until using. n Tip: For 1 cup (250 mL) of shelled peas, buy 1 lb (500 g) in pods.
Photo and recipe courtesy of Foodland Ontario. For more info visit www.foodland.gov.on.ca.
46 | Healthy Living
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