The Magazine For Life
Portion distortion
why your family needs to get a grip no w!
Bullying Backlash
how to fight back
Does my child
have ADD? What it is, what it isn’t
plus
early to bed, early to rise
➜ Sleep your way to a healthier you
make it
stick
How to get active and stay active Markham | Volume 10, Issue 1 » 2013
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contents
10
34
Volume 10, Issue 1 » 2013
46
departments 5 upfront 8 new & newsworthy 14 support for stress 18 fitness 22 dental health 26 seniors 28 healthy home
Beware of ever increasing portion sizes!
43 marketplace 46 recipe
features 10 portion distortion Big servings can really pack on the pounds. It’s time to get a grip on portion distortion, says Shawn Nisbet.
14 the family stress of bullying Whether your child is the bully or the bullied, Cheryl Patterson has some practical advice for parents.
18 make it stick Starting a new exercise program? Tiffany Moffatt tells you how to get active and stay motivated.
32 best foot forward Plantar fasciitis: it’s painful, debilitating and increasingly common. Jonathan Maister tells you how to avoid it.
34 does my child have Add? Diagnosing ADD is complicated. Dr. Karen Ghelani explains what it is, what it isn’t and what to do about it.
36 swing away! Ted McIntyre says training ‘fore’ golf should never take a holiday.
Treat those feet with care!
38 why wait for spring? do it now! The annual round of spring cleaning can mean a healthy home and a healthy you, says Barbara Lindeggar.
41 EARLY TO BED AND EARLY TO RISE A good night’s sleep brings so many healthy benefits, as Joy McCarthy explains.
32
from the editor
Volume 10, Issue 1 » 2013 Publisher
Don Flynn 905.475.5222 ext. 221 don@healthylivingmagazine.ca Editor
Take control of your life now! A recurring theme in this issue centres around taking control of your life now to prevent bigger problems later. First up is Shawn Nisbet with some practical advice on portion control and why we need to get a grip on this growing problem. With fast food, restaurant and supermarket servings all getting bigger by the day, it’s no wonder the western world is facing a major obesity crisis with its serious health implications for people of all ages. By opting for smaller portions and eating more slowly, we really can keep weight gain at bay – and perhaps even shed a few of those unwanted pounds. Another preventable problem is plantar fasciitis, an increasingly common and highly debilitating injury. Again, our article advises that by taking control of our exercise regimes and ditching our sedentary lifestyles in favour of regular physical activity, we can maintain better fitness and avoid this painful condition. On another note, many parents today are concerned that their child might have Attention Deficit Disorder. If you are one of them, our special feature has plenty of advice on getting an accurate diagnosis and what to do next if it’s positive. The good news is that there’s plenty of help at hand! So make this the year you really take control of your life. Why wait? Do it now! laurie morissette, editor laurie@healthylivingmagazine.ca
sticking SMART tips forprogram to your fitness pg. 18
Laurie Morissette laurie@healthylivingmagazine.ca Graphic Designer
Priscilla Di Carlo Contributing Writers
Marilyn Arthurs Allen Frankel Karen Ghelani Barbara Lindeggar Jonathan Maister Ted McIntyre Tiffany Moffatt Shawn Nisbet Cheryl Patterson Shirley Plant Mary Ellen Tomlinson advertising
Steve Williams 905.475.5222 ext. 226 steve@healthylivingmagazine.ca 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: info@healthylivingmagazine.ca All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited. Information presented is compiled from sources believed to be accurate. However, the 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.
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| Healthy Living
up front
Markham Stouffville Hospital Foundation’s
save the date
Annual Gala
Friday, May 13, 2013
Main Street Markham’s
Meet the Easter Bunny
Saturday, March 30, 2013 12 p.m.—3 p.m. 132 Robinson Street Bring your camera for a free picture with the Easter Bunny. Easter eggs with treats and more. Prizes to be won! mainstreetmarkham.com
Spring Ten Miler Angus Glen Golf Club Sunday, April 7, 2013
This popular, sell-out event offers a unique opportunity to run on the golf cart paths of the renowned Angus Glen Golf Club. Registration is now available online at angusglentenmiler.com or by contacting Sara Sterling, Race Director at 905.887.0766 or sara@raceworks.ca.
What you need to know before joining a gym ‚ Read the fine print and understand all the details before signing a gym membership agreement. ‚ Pay monthly rather than annually. It might cost a bit more, but you won’t be out-of-pocket more than a month’s membership fee if the club shuts down. ‚ Don’t sign up for more than a one-year membership. Lifetime fitness club memberships are illegal in Ontario. ‚ Understand the club’s renewal policy. A gym can’t renew your membership without complying with certain rules. ‚ If cancelling a gym membership, do it in writing. Hand-deliver the cancellation letter or send it by registered mail to be certain the club receives it. ‚ If you make a quick decision and sign a gym membership contract, you have a 10-day “cooling off” period in which you can cancel your membership and expect a full refund. Visit www.ontario.ca/consumerservices for more information. —News Canada
What causes hearing loss – and why every form of hearing loss is not the same Many people assume there is only one form of hearing loss. But there are actually three main types of hearing loss. There are also different reasons why people have hearing loss problems. n Sensorineural Hearing Loss (Nerve Damage): inner ear is unable to properly transmit sound to the brain because the hair cells inside the inner ear (each hair picks up a different frequency) have withered due to age, noise exposure or reactions to medications. n Conductive Hearing Loss: sound is partially obstructed in the outer or middle ear and is therefore not properly transferred to the inner ear. The problem can be something simple, such as a little wax in the ear canal, or it can be the result of a medical problem. n Mixed Hearing Loss: a combination of conductive loss and a sensorineural loss. An effective remedy for hearing loss must include education. That means you need answers to all of the following questions: † What type of hearing loss do I have? † What is the degree of hearing loss in my left and right ear? † How has my brain been affected, specifically in terms of auditory clarity? † Will waiting to treat my hearing adversely affect my quality of life? † How much could hearing aids help me? Learn more by visiting unionvillehearing.com.
up front
What is New website for spa and wellness services SpaFinder Wellness Inc., the world’s leading and largest website for finding spa and wellness services, gift cards and deals, has just launched a Canadian site (SpaFinder.ca), connecting Canadians to over 20,000 participating spas, medical spas, yoga, pilates, fitness studios and spa retreats, hotels and resorts worldwide. A SpaFinder Wellness Gift Card is the ultimate gift of pampering and can be used for the treatment or service of the recipient’s choice. Gift cards are available at SpaFinder.ca or at retailers including Loblaws, , M PP Sobeys and Rexall. Dr. Helena Jaczek am rkh Ma s ge SpaFinder.ca Oak Rid
Body Sugaring? Sugaring is often compared to waxing as both are spread onto the hair and then pulled off – but that is where the comparison ends. The art of sugaring has been around for thousands of years...since ancient Egyptian times. It is a true art that takes much practice to perfect. It is also the most effective method of hair removal of its kind. The sugaring paste used is a blend of natural ingredients (namely sugar, lemon and water) with no chemical
Dr. Helena Jaczek Receives New Portfolio and New Responsibilities
additives, so there is no fear of any harmful side effects. The paste is gently massaged onto the skin, by provincial matte
rs,
arding For inquiries reghas been Dr. Helena Jaczek, MPP for Oak Ridges – Markham, ce my offigiven please contact 201 te a new role and new responsibilities as Parliamentary Assistant to the Sui , eet Str 137 Main 1Y2 am, Ontario L3P Markh Honourable Deb Matthews, Minister of Health and Long Term Care. 014 4-0 -29 | F: 905 T: 905 -294-4931 531-9551 Toll Free: 1-8 “Healthcare is very important to me”, said Dr. Jaczek. “It66-was one of liberal.ola.org hjaczek.mpp.co@ ek.ca aczoffice. elenaj the key motivating factors behind my initial decisionwwto for I am w.hrun helena jaczek ok/ ebo fac honoured to have been chosen for this importantf role and I look forward to ek t @helenajaczsystem working with Minister Matthews to keep Ontario’s healthcare strong. It’s a great day for Premier Wynne and this new government.” Parliamentary Assistants work with ministers on key priorities and projects within their portfolios. As Parliamentary Assistant to the Minister of Health and Long-Term Care, Dr. Jaczek will work to ensure that the priorities of Ontario’s healthcare system are protected, ensuring a sustainable public health care system focused on helping people stay healthy, and providing quality care when people need it most.
Sell advertising part-time in your community! Healthy Living Magazine, the widely read community magazine, is looking for experienced part-time salespeople who want to make extra money. If you are enthusiastic, self-motivated, organized and have great communication skills, we want to hear from you! Many positions available throughout York Region.
To apply email your resume to: don@healthylivingmagazine.ca or phone 905.475.5222 ext. 221
| Healthy Living
hand, against hair growth, then with a flicking motion, the hair is gently removed from the root in the natural direction that the hair grows. This technique requires only 1/16” (2mm) of hair growth, minimizing unnecessary discomfort, irritation and ingrown hairs. It is so gentle that there isn’t one inch of the body that can’t be sugared. Men and women of all ages, skin types and hair textures can enjoy all the benefits of sugaring.
up front eaTipster A New App that Serves Up a Healthy Eating Tip Every Day Dietitians of Canada just made it easier for Canadians to eat healthy everyday with eaTipster – a free iPhone app designed to serve up a new healthy eating tip every day. The app is available in English and French. The new app addresses common questions, such as is coconut oil really better, along with tips to increase your vegetable intake, support a healthy weight and more. markham-magicmat-ad-healthyliving-4.626x7.5in.pdf 1 2013-02-12 1:12 PM What can you do with the eaTipster healthy eating tips? n Get Them: Set daily reminders to receive new daily tips when you want them. n Read Them: Each tip is fortified with now with max interval training™ extra details backed by research. n Savour Them: Add tips to your favourites to digest later. n Serve Them: Dish up tips to your friends, share on Facebook, Twitter, e-mail and text. Download eaTipster free from eatipster.com today and receive a new healthy eating tip every day. WITH WHOLE BODY VIBRATION YOU CAN
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new &newsworthy Helixia™ cough and cold remedies
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the naturally-sourced alternative for the family Helixia™ is a new line of naturally-sourced, over-the-counter cough and cold remedies. Both the cough and cold products have clinical studies to support their efficacy and safety with over 20 years of experience in Europe. Helixia™ products are free of sucrose*, gluten, dyes and alcohol. Helixia™ Cough is used as an expectorant to relieve coughing and loosen mucus and phlegm in adults and children over 12 years old. Helixia™ Sinus relieves nasal symptoms of cold and sinusitis and is indicated for adults and adolescents 12 years of age and older. *Contains sorbitol as a sugar substitute. Helixia is available in pharmacies across the country. For more information, visit helixia.com.
kids gourmet squoosh snacks
100% organic on the go goodness
2
Baby Gourmet introduces Kids Gourmet Squoosh, a healthy snack choice for school aged kids. Available in four delicious flavours, Squoosh is a pureed snack made of 100% organic fruits and vegetables, good for a full serving of fruits and vegetables in every pouch. Contains no added sugars, salts, artificial coloring/flavouring and is gluten-free, nut-free, housed in BPA-free packaging. Available at Walmart, Loblaws, Sobeys and Rexall stores.
3
honibe honey lozenges
Nature’s cough drop Honibe® Honey Lozenges™ are the world’s first lozenges made from 100% pure dried honey from Prince Edward Island, Canada! Honey Lozenges are available in pure honey formulations with added natural sources of Cinnamon, Blackcurrant and Cranberry + Blueberry, as well as, natural Menthol and Eucalyptus formulations with Honey, Lemon, Cinnamon, Cherry, and Spearmint. Honey Lozenges are for the temporary relief of sore throat and nasal congestion. They are conveniently sized for easy transportation in pockets, briefcases, purses, etc. Available nationwide in retail chains such as Sobeys, Shoppers Drug Mart and Loblaw Stores. To find out more visit honibe.com or islandabbeyfoods.com.
| Healthy Living
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cover story
Portion Plates, coffee cups, muffin tins, even pizza pans – they’re all getting bigger. But big portions can cause a weight gain of 10 pounds in a year! shawn nisbet serves up some sensible advice on getting a grip on today’s ‘portion distortion.’
10 | Healthy Living
W
e don’t tend to notice bigger portion sizes until our bodies get larger. We want more food for our dollar, but large portions usually come in the form of junk food, not healthy food. The more we are served the more we eat, and the more we eat the more calories we consume. This excess consumption is leading to diabetes, cardiovascular disease, cancers and premature mortality. Since 1970, our caloric intake has increased by 200 to 600 calories per person per day. Our food supply has also become highly convenient, calorie-dense and heavily marketed to children as well as adults. The balance of calories stored and burned depends on your genetic makeup, level of physical activity, and the number of calories your body burns while at rest. It’s simple: if you consistently burn all calories consumed in the course of a day, you will maintain your weight. If you consume more calories than you expend, you will gain weight.
industry. Since World War II, vegetable consumption has dropped 23% and fruit consumption is down 25%. At the same time, consumption of soft drinks has risen over 300%, dessert-type baked goods by 70% and snack foods by over 85%. Most fast food portions are at least two times, and sometimes as much as eight times, greater than standard recommended serving sizes based on the Canada Food Guide.
5 How our food choices have changed (and not for the better) When our parents ordered a coffee two decades ago, there weren’t many size options: a standard cup was eight ounces, the size of a small coffee cup. Today we don’t think we’ve had our money’s worth unless the cup is at least 12 ounces or even 32. Some mochas contain the same calorie count as a meal. No other beverage or food has been linked to obesity, weight gain,
5 What’s the difference? Do a few more calories here and there really make that much difference? An extra 10 calories per day could add up to a pound of weight gain per year. If you consume an extra 100 calories every day, you could put on 10 pounds in a year. And we wonder why our waistlines are expanding? Food is big business in North America, with the emphasis not on making healthy foods available, but the creation of a highly profitable
Fat-free? No thanks! Avoid buying fat-free, low-fat or light versions of food. Low fat doesn’t always mean fewer calories. Fat is often replaced with sugar, reducing calories somewhat but not as much you think. Low-fat foods are often perceived as ‘guilt free’, causing people to overindulge. Satisfy your craving with the food you love, just in a small portion.
Don’t eat from a large or supersized bag Supersized bags may be more economical, but they can also encourage you to overeat. If you buy huge bags of almonds, chips or pretzels, portion these items into small containers or snack bags before consuming; otherwise, the bag will be empty before you know it. Read the Nutrition Facts on a package of crackers, potato chips or cookies to see how many are in a single serving.
11
Water is best Soft drinks are dangerous to your body and your teeth. Your body is 70% water – not 70% soda pop. Choosing a diet drink over a heavily sugar-laden one can be as detrimental to your health. When you consume artificial sweeteners, you condition your body to crave more sweets and to overeat. Sip water with your meal. Is 32 ounces of any beverage necessary with any meal?
Skip the fries Two of the most common side dishes in the fast food industry are French fries and potato chips. Did you know that potatoes are the most frequently consumed ‘vegetable’? Switch to beans, rice, salad, small baked potato, or my favourite - extra vegetables. Vegetables increase your nutrition and decrease your calories.
diabetes and markers for cardiovascular disease as much as sugary drinks or pop. Years ago, a serving was approximately seven ounces; today a 20-ounce bottle contains 250 calories. You will gain weight whether you choose a sugary or a diet pop. The body requires approximately two teaspoons of sugar in the bloodstream at any one time. The average person can consume 6 to 10 teaspoons of sugar daily, over and above naturally occurring sugar in fruit and milk products. A 12ounce soft drink has approximately 10 teaspoons of sugar. When combined with desserts, candy and alcohol (which is also a sugar), the pancreas, adrenals, and other organs are heavily taxed. Never in human history has there been such an assault on our blood sugar levels, resulting in many, if not most, diseases. At the turn of the 20th century, the average person consumed approximately five pounds of sugar per year. This was largely in the form of whole fruit, maple syrup, honey and molasses, since refined sugar was still largely unavailable. Today, the average person eats 150 pounds per year, most of it refined. Refined sugar is devoid of vitamins, minerals and food enzymes, and actually depletes the body of nutrients as it is digested.
5 Marketing and its role in portion distortion Food companies heavily market highprofit products with not only billions of dollars in advertising, but also with convenient packaging, promotional pricing and in-store product placement that causes us to impulse buy. Humans are biologically driven to store calories when they are available and our eating
habits can be easily manipulated by our inability to refuse food. Be sure to read the food labels: the most important item is the ‘serving size’. Generally speaking, people do not correctly assess the amount they are eating. Pay attention to the serving size, especially how many servings the package contains. Then ask yourself how many servings you are really consuming. You may be shocked. For example, the food label on a box of organic macaroni and cheese indicates a single serving equals about 1 cup prepared, and contains 310 calories with three grams of saturated fat. If you consumed the entire box, you would consume 930 calories and 9 grams of saturated fat. It’s hard enough finding healthy food when grocery shopping, but when eating out finding healthy food and healthy portion choices is really difficult. Watch the supersized foods and oversized dishes: some supersized combo meals can be served on platters measuring 17 inches! An average dinner plate measures nine inches. When dining out, share a meal or ask for a doggie bag. Order a couple of appetizers or share a main course. Order one dessert with extra forks. It’s not about deprivation: it’s about portion control. Doggie bags save money, save calories and can provide leftovers for tomorrow’s lunch. Eat slowly and chew your food. It takes at least 20 minutes from the time you begin eating to the time your brain is aware of what is in your stomach. Eating too fast can trick you into thinking you need a second helping before you realize you’re already full! HL Shawn Nisbet is a Registered Holistic Nutritionist. www.shawnnisbet.com; info@shawnnisbet.com; 416.804.0938.
Just use smaller dishes Instead of filling a dinner plate, serve your meal on a luncheon-sized plate. Use small glasses for milk, juice and other caloric beverages, and save the large glasses for water. Eat a larger amount of veggies if you want seconds. Have a salad as an appetizer and fill your plate with raw and steamed vegetables to feed your visual appetite.
12 | Healthy Living
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support for stress
The Family Stress of Bullying Imagine finding out that your child is being hurt by another child… and at the opposite end of that stressful extreme, imagine that you were told your child is hurting other children. By Cheryl Patterson
Parents of victims of bullying might feel anxiety, anger, or frustration from wondering how it could happen when their child seems fine, and there haven’t been problems reported otherwise. Although the urge to react seems feasible upon learning someone is hurting your child – being a “mother bear” might be an understatement for many of us – it only adds fuel to the fire, adding to your child’s stress and possibly deterring them from talking to you about it, thus empowering the bully. At the other end of the spectrum, embarrassment, frustration and anger might be some of the emotions the parents of a child bullying another child might feel.“Not my child,” they may say. Or they may believe it’s just kids being kids. Ideally, parents with children in either role will take the stressful issue of bullying seriously, and plan constructive ways for everyone to cope with it. n If your child is being bullied the stress may be prevalent. Be aware of risk factors, which according to a study by the National Crime Prevention Centre (NCPC) include,“anxiety, sensitivity, withdrawn behaviours, low self-esteem and few friends.” Respond to the situation in a calm and assertive manner – the kind of pro-active response you want to see in him or her. According to NCPC, protective factors such as “self-esteem, competence and optimism, can be fostered and
14 | Healthy Living
nurtured, where the child’s family, school and social life are positive and supportive of the child’s social and academic development.” Community networking and providing extra curricular activities can help build esteem and widen the support system. Family communication is also essential. The Canadian Centre for Addiction and Mental Health (CAMH) indicates, regular conversations about feelings, concerns and daily life is essential. They add,“Having regular conversations can help a family work together to better understand and address any stressors children are experiencing.” n If your child is exhibiting aggressive behaviors introduce different ways of interacting. Use this situation to model how to handle social matters constructively, using positive interpersonal skills, such as empathy, for conflict resolution. Practice different ways of coping with stressful situations to avoid negative patterns of managing stressors from becoming too deeply ingrained, and as a means to prevent some of the risk factors. Factors that put children with aggressive behaviors at risk include, “persistent negative attitudes and early aggressive behaviour, and little empathy for their victims and show little or no remorse for their actions,” indicate the NCPC. Risks also include lack of
emotional control, poor social skills and conduct problems. Families may contribute to risk factors in ways such as harsh or inconsistent discipline, being cold, unsupportive, using aggression or lack of communication for problem solving, instability, and neglect or abuse, according to the CAMH. The CAMH suggests, protective factors include discipline that is firm, fair and consistent, comforting and secure attachments, involvement of caregivers, supervision and stability. They add,“If a parent is unable to fill this role, other significant adults in young people’s lives (such as a grandparent or family friend) could provide them with the attention, guidance and support they need.” Children also need to know they are loved, regardless of their behavior, in addition to social support, extracurricular activities and opportunities to achieve success. Bullying doesn’t have to last forever. Regardless of the roles children engage in, the CAMH indicates,“Everyone needs skills and supportive people in their lives to help cushion them from problems they may encounter; changing a few elements can shift the balance and help them flourish.” 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.
Designed by nature. Proven by science.
Echinacea:
A natural remedy gains scientific sanction It’s an old joke: medical science can cure everything but the common cold. However, it looks like the best medicine may have been with us for years, waiting for science to prove its efficacy. And now it has. The results of the largest study of echinacea ever conducted have recently been published by a group of researchers from the Common Cold Centre at Cardiff University’s School of Biosciences and the verdict is clear:
Science backs echinacea as both a remedy and a preventative treatment for colds and flu.
By Shirley Plant
For those of you with food allergies or Celiac disease it must sometimes feel like you are living without most of the time. No more dairy, wheat, gluten, eggs, sugar and the list goes on. Eggs and toast for breakfast are no longer possible and that sugary treat you usually buy yourself mid afternoon to curb your low energy is not an option anymore. Guess what? Those days of going without are long gone. I am here to tell you there are lots of options now offered in pre-packaged form or to make at home for yourself and your family. Substitutes are foods that work in place of another food item. Foods like rice milk, almond milk, soy or hemp milk are great alternatives for dairy milk. Instead of whole wheat flour in your muffins try using rice, chickpea, millet or sorghum flour, all of which are gluten free. On cold winter mornings try making hot quinoa or buckwheat cereal topped with nuts, seeds and dried fruit, or scramble some tofu with cut up vegetables instead of scrambled eggs. Gluten free pastas are now available in grains such as quinoa, corn and rice. Topped with your favourite pesto or tomato sauce you will never know it isn’t wheat pasta. Trying to replace eggs in baking can be tricky. It depends what job the eggs are doing in the recipe. Are they a binder or a leavener, or are they providing moisture? Baking cookies or muffins that call for an egg can be easily substituted with flaxseed. Simply bring 1 tablespoon flaxseed in a cup of water to a boil, cool and then put in the fridge to congeal. If you are trying to replace eggs in a meringue, it’s simply not going to work unless you want to try duck or quail eggs. An egg is an egg after all. Continued on page 17
Risk without Echinacea
Risk (%)
Living without, doesn’t mean going without
The study revealed that echinacea is safe to take continuously over the cold and flu season for up to 4 months with no side effects or discontinuation symptoms. 70 60 50 40 30 20 10 Cold episodes Cold days
Recurrent Infections
Co-med Episodes
During times when the immune system is most at risk- periods of stress or inadequate rest- echinacea offers an additional boost to guard against infection. Of course, if you do catch a cold, echinacea is also an effective medicine that reduces the severity and duration of symptoms. But not all echinacea products are created equal. For their study, the Common Cold Centre used Echinaforce® by A.Vogel. This organic formula made from fresh, whole plants delivers maximum results whether you’re taking it to help you overcome an infection or taking it daily to help avoid getting sick at all. See the results of this and many other clinical studies on Echinaforce® by visiting www.avogel.ca
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15
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Continued from page 15 If you are trying to lower your sugar intake, try sweetening with stevia, a plant that has been used for hundreds of years in South America as a sweetener. Fruit works well in muffins and breads instead of white refined sugar. A little maple syrup or honey works well to, but they are no different than white sugar, they all break down into fructose in the body. You do get some additional properties from maple syrup and honey that of course white sugar does not have. Using fruit in baked goods gives you the goodness of the fibre and vitamins in your food instead of just calories with white sugar. Gluten Free diets are all the rage these days, but I urge you to make sure you are in fact Celiac or gluten intolerant before you deny yourself certain foods that are providing you with essential vitamins and minerals. Remember to always read the labels of pre-packaged foods as many are filled with unhealthy fillers. Try to get back to cooking with fresh ingredients. Perhaps dedicate a day for home baking or cooking and freezing so that you will always have healthy foods on hand for those busy nights. It will do your body good to return to what Mother Nature intended us to eat. HL
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fitness
A
e k a M it k c i t S
Is starting a new exercise program at the top of your resolution list this year? Get active, stay motivated and make your routine stick with these tips from the experts. By Tiffany Moffatt
18 | Healthy Living
t the beginning of 2012, 51% of Canadians pledged to exercise more and 35% planned to lose weight. Some resolved to do both. Similarly, this year, more than half of Canadians will resolve to start an exercise program and countless others will be looking for a quick solution to rid themselves of unwanted pounds. January 1st marks the beginning of a New Year, which inevitably spawns new lofty resolutions to make significant life changes. Unfortunately, only one week into the New Year, one third of resolutions are forgotten and by Valentine’s Day half of all our good intentions will have melted away like chocolate! At the top of your 2013 resolution list may be to start a new exercise program and to try to stick to it – this time! You know developing a regular exercise routine is one the most important things that you can do to improve your health. You have repeatedly read undisputed research that confirms exercise can help prevent Type 2 Diabetes, heart disease and other chronic diseases like cancer; it can give you energy, decrease stress and promote maintaining a healthy weight. You know all this, but you can’t seem to get your body moving. If you haven’t been able to adhere to a regular exercise routine until now, let us help you get on the right track and make your exercise routine stick! Learn tips from the experts on how to get active and stay motivated. This one change to your daily routine guarantees to give you unprecedented energy and promises to add years to your life. Get SMART One predictor of success in sustaining goals is willpower. Like a muscle, willpower can be strengthened with training, but also like a muscle it can be fatigued with overuse. Roy Baumeister, social psychologist and author of the book Willpower, argues that willpower is a limited resource. The more you exercise your self-control on one task, the less you have for the next. This is why crash dieting and all or nothing exercise regimes don’t work. Apparently, we use the same muscle for self-control for many of our daily tasks, such as avoiding brownies, battling rush-hour traffic,
being nice to our boss and spending an extra five minutes doing crunches. So, in order to be successful with our goals, making small changes is recommended. Your New Year’s resolutions should not be a laundry list of all the things you want to accomplish in 2013, but instead one or two well thought out goals that are SMART: Specific, Measureable, Attainable, Realistic and Time oriented. Certified Personal Trainer, Erich Baumhard agrees that setting SMART goals is very important. Erich, who works at The Stouffville Leisure Centre as a fitness counselor, conducts fitness appraisals and develops fitness programs for members, knows a few things about exercise adherence. Erich recently won the “HOT” (Helping Others Too) award from York Region in partnership with The Heart and Stroke Foundation for being an excellent role model of fitness and for inspiring others to get active. “I counsel people to be specific, not vague,” he says.“It’s important to break bigger goals into smaller, achievable goals,” says Baumhard.“Pick one thing, reach that goal and then take the next step”, he says. Baumhard says he sets goals every day or any time of year, not just at New Year’s. This keeps him personally motivated. Take time to make time Experts on human behavior generally agree it takes 30 repetitions of a behavior before it starts to become a habit. If you are starting an exercise program and doing a workout two to three times per week, that equates to about three months before your new behavior becomes habit. It also takes about three months to start to see real changes as a result of your new healthy lifestyle, such as improvements in cardiovascular fitness, strength or weight loss. Sadly, at three months, 25% of new gym members will drop out, the pivotal point when change is really starting to occur! The Mayo Clinic, renowned experts on health and wellness, advocates that including exercise as part of your daily routine is a key predictor of success. To stay motivated with your exercise program, they advise,“If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity”.
Set reminders to exercise or schedule exercise in your weekly calendar just like any other important meeting. On-again, off-again exerciser Carol McKay, a Stouffville resident, mother of three and full-time career woman, says that her daily agenda planner has been the key to getting her off the couch. In the past, McKay professes she has been notorious for training hard for an event, such as a marathon, and then as soon as the event was over, she’d stop exercising completely for two to three months.“I’m an all or nothing, black or white person, so for me it was about finding the gray,” McKay recites invaluable advice that she got from her trainer. Two things have made all the difference with her exercise consistency: structure and a buddy system. McKay lives by her agenda and she says that scheduling time to exercise in her day timer is “the path of least resistance.” So, every Tuesday night at 7pm, she has a standing date to attend a fitness class.“I’ve had gym memberships before that I never used. The scheduled class works better for McKay, because as she says,“ I have to be there at a scheduled time, as opposed to an openended gym membership that means you can drop in anytime,” she says. For her “anytime” translated to “no time.” Every Saturday morning McKay also meets with a friend to go for a run. This works consistently for her because it employs “the buddy system,” which uses a like-minded friend to share a workout with. Your “buddy” acts as your conscience when you don’t have the energy to train and adds a social element to your exercise, taking the “work” out of “workout.” “Funny I chose running as my main sport, as it tends to be a “lone wolf” activity and I’m very social,” says McKay. But McKay has made running social by joining running groups and by running with a friend. Gretchen Rubin, author of The Happiness Project, makes a case for consistently exercising on Mondays because it sets the psychological pattern for the week. She also recommends exercising first thing in the morning. “As the day wears on, you’ll find more excuses to skip exercising, she writes in her blog, www.happiness-project.com. “Get it checked off your list, first thing.
Setting SMART goals will more likely guarantee success:
Specific
Define your goal by saying you want to experience more energy and create a scale from 1-10 that is a daily measure of your energy level. Maybe currently you would rate your energy level as a 5 or 6, and your goal is to consistently be closer to an 8. Do this instead of stating vague goals such as you want to be healthier.
Measurable
If your goal is to improve muscle strength and endurance, meet with a fitness consultant or personal trainer to give you a baseline measure of your current fitness level so you can measure improvement.
attainable
How are you going to achieve your goal? Will you join a gym, hire a personal trainer, or join a Zumba class?
Realistic
Making sure your goal is realistic is so important. Looking for a quick fix to lose weight? Beware that crash dieting in which you lose weight drastically can wreak havoc on your metabolism and doesn’t create lifestyle changes. You should be skeptical of any weight loss program that recommends weight loss of anything more than 1 to 2 pounds per week.
Time Oriented
Set a realistic time goal. Don’t make the mistake of trying to fit in a size 6 dress for a wedding that is a month away if you are a size 10 today! In our culture of immediate gratification, we forget that some things require time and commitment.
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Technologically minded? Smartphone apps can help keep you on track:
It’s also a very nice way to start the day; even if nothing else goes right, you’ve accomplished that,” Rubin insists.
Lift Want to be accountable for keeping a new habit? Chart your progress with the “Lift” app using reminders and graphs.
Healthy Habits Use this app to help you instill a daily exercise habit and track your progress. Offers achievement awards to keep you motivated! Rewarding positive behavior changes can dramatically improve your chances of repeating the behavior.
Wonderful Day Built in reminders and positive graphics make keeping your promise to yourself to exercise or make other positive life changes easy and rewarding.
Define your passion Still doubting that your willpower or calendar will suffice to get you off the couch? Consider Erich Baumhard’s suggestion. He believes the key to sticking to your exercise program begins with defining what you are passionate about. “Everyone is passionate about something,” says Baumhard.“I’m passionate about cycling. Trying to define what that is for you is key,” he says. It may not even be something related to fitness directly, explains Baumhard, but may be something that extends to other areas of your life that becoming healthier would impact. “As a parent, you’re setting an example all the time. If you’re a parent and you’re passionate about your family, you would be a better parent and role model if you are exercising and eating right,” Erich explains. Maintaining your health gives you energy that extends to other areas of your life, including your family, job and personal hobbies. On a final note,“surround yourself with people who are like-minded,” says
Baumhard.“Tell the people closest to you about your goal and be really passionate about what you are doing,” he says. Eric is a true believer that if you’re really committed and passionate about your goal, your closest friends and family members will act as your cheerleaders. For those of you with busy family lives, McKay’s advice to you is that it’s important to carve out time for yourself. Carol works full-time, has three kids and hockey practices and games almost every night and still finds time to exercise.“It’s like the Wealthy Barber, you have to ‘pay yourself first’, or there will be no time for yourself,” she says. So, if you’re either just starting an exercise routine, are a yo-yo dieter or an on-again off-again exerciser, try setting SMART goals, wielding a little willpower and making exercise and healthy eating part of your daily routine by locking it into your agenda, and hopefully this will be your year to “make it stick!” HL Tiffany Moffatt is a certified Personal Trainer Specialist, Fitness Instructor Specialist, Pre and Postnatal Specialist (Canfitpro certified) and freelance writer who has worked in the fitness industry for 25 years. tiffanysbeyourbest.blogspot.com.
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dental health
Lifestyle and
Your Oral Health Oral health is one factor that contributes to a healthy lifestyle. Here are some tips to help you look after your oral health.
Stress People may overlook the effect stress has on our oral health. However, our mouths can be just as affected by stress as the rest of our bodies are. Stress can have real consequences for our oral health as well as overall well-being. Stress can make people neglect their oral-health routines. They may not brush or floss as often as they should or miss dental appointments. People under stress sometimes make poor lifestyle choices – smoking, consuming too much alcohol and eating more sugary foods – which can lead to serious issues including oral cancer, gum disease or tooth decay. Stress is a contributing factor to other serious oral-health conditions, including: n Bruxism, or teeth grinding. People under stress may clench or grind their teeth, especially during sleep. Over a long period of time, bruxism can wear down tooth surfaces. Teeth can also become painful or loose from severe grinding or prone to fractures.
n Temporomandibular disorder (TMD) affects the jaws, joints and groups of muscles that let us chew, swallow, speak and yawn. Symptoms include tender or sore jaw muscles, headaches and problems opening or closing your mouth. Bruxism is a major cause of TMD – clenching your jaw muscles can cause them to ache. n Periodontal (gum) disease. Research has shown that stress affects our immune systems, increasing our susceptibility to infections, including the bacteria that cause gum disease. n Xerostomia, or dry mouth, can also be caused by medications to treat stress. Saliva is vital to keep your mouth moist, wash away food and neutralize the acids that are produced by plaque. Left untreated, dry mouth can damage your teeth. It may be impossible to eliminate all stress from your life, but you can take simple steps to reduce its impact on your health.
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22 | Healthy Living
n Find relaxation techniques or exercises to help you cope with stress. n Brush at least twice a day and floss daily. n Schedule and keep regular appointments with your dentist. n Talk to your dentist about getting a custom-fitted nightguard to protect your teeth while you sleep. n Eat a balanced diet, with plenty of fruits and vegetables. n Stay active. If you don’t have time to exercise, a 30-minute walk every day is a good start. n Get plenty of sleep.
Smoking It’s important to know that all types of tobacco including cigarettes, cigars and chewing tobacco are harmful for your oral health. In addition to containing nicotine – which is addictive – they have been all been known to cause: n gum disease n tooth loss n oral cancer (cancer of the lip, tongue) n cancer of the esophagus and voice box n pancreatic, esophagal, colon and bladder cancer Almost 75% of gum disease in adults is caused by smoking. Also, your gums may recede as a result of smoking. This may lead to tooth decay and an increased sensitivity to hot and cold food and drinks.
Oral Piercings If you are considering an oral piercing, it’s important to know the potential side-effects. Here are some of the complications that may occur: n Your mouth contains a lot of bacteria. Oral piercing may lead to infection. n Your piercing may result in pain, swelling or gum tissue damage. n Your piercing may cause chipped or cracked teeth. n A pierced blood vessel may cause uncontrollable bleeding. n In some cases, your swollen tongue can actually block your airway and inhibit your breathing.
Prescription Drugs It’s important to be aware of how prescriptions and over-the counter-drugs may affect your oral health. For example: n Asthma inhalers that are high in acid can dissolve tooth enamel when used frequently. n Cough syrups that have a high sugar content may result in tooth decay. n Antihistamines may cause dry mouth. n Aspirins, blood thinners and some herbal remedies may affect the ability of the blood to clot normally. The following medications may cause damage to your gums: n oral contraceptives n immunosuppressive drugs n chemotherapy drugs n anti-hypertensives n antihistamines Talk to your dentist about how the prescription drugs you are taking might affect your oral health. HL
Article courtesy of the Ontario Dental Association. For more information visit oda.on.ca. 23
Hi-Tech Lasers in Podiatric Footcare By Allen Frankel, DPM
For close to 30 years, we have seen treatment options for the correction of foot deformities become much less invasive in nature. These procedures are done in foot care clinics throughout the province, without the need for hospitalization or long term recovery. Over the past decade or so, we have replaced surgical treatment for chronic heel spurs with Shockwave Therapy, which allowed no downtime after treatments, while returning the painful heel to its original pain-free state. In the management of foot problems that are seen in Podiatry offices, there are many new sophisticated modalities utilized, with Laser being the most prominent in optimizing patient care. The use of Lasers in many foot care clinics has enabled Podiatric Medicine to be delivered to the public in a much more efficient manner, both increasing accuracy as well as improving outcomes in many circumstances. Below are examples of just four of the Lasers used in many clinics, along with their functions:
[1] Orthotic 3-D Laser Scanner Laser is now used to enable the foot to be correctly captured off weight bearing and now visible in three-dimensional form on your laptop for review and assessment. The multicolored graphical display can be maneuvered in any direction, enabling the Podiatrist to observe the architecture of the foot structure in any intended direction or angle. This optimizes information gathering to help prescribe a more accurate orthotic device for the patient. The image is then e-mailed directly to the lab for fabrication to begin. For the first time both Practitioner and Lab Technician can discuss a challenging case with the 3-D feet visible on both of their screens.
[2] Laser Treatment for Fungal Nails or Plantar Warts Only recently (2011-Health Canada approved) has Laser been utilized to combat and help eradicate fungal nails with
24 | Healthy Living
the most success observed to date (75-85% success rate) and without the risks that are associated with oral medication treatments. As for those nasty and often painful plantar warts (located on the bottom of the foot), Laser has introduced a high rate of success WITHOUT causing slow healing from invasive procedures often used to physically remove the viral tissues while having to wait sometimes several weeks for slow and often tender healing to take place. This impressive Laser targets the blood (hemoglobin) underneath the wart(s) which feeds the virus, thereby causing the wart to die. There is no painful recovery or downtime, and sports enthusiasts can continue to enjoy their favorite activities.
[3] Laser for eradication of Ingrown toenails A popular procedure is one where Laser is used to destroy the root (matrix) of the ingrown nail permanently, helping avoid those quite-often recurring ingrown nails from ruining shoe comfort and typically shutting down a patient from functioning normally. This â&#x20AC;&#x2DC;finite solutionâ&#x20AC;&#x2122; happily replaces the quite often temporary nail removal procedures, which typically only delays the chronically recurring ingrown nail from causing misery to the patient time and time again.
[4] Magnetic-Laser Therapy This non-invasive techno-wonder procedure helps improve overall cellular function by reducing pain and swelling, and by promoting growth of new tissues by improving metabolism and delivering increased oxygenation to the injured site via increased blood vessels activity. A quick glance at some of the modern medical modalities used by Podiatrists shows that the management of foot care is constantly changing and improving, with newer and better ways of offering Podiatric Medicine to those in need. Who knows whatâ&#x20AC;&#x2122;s around the corner! HL Allen Frankel ,DPM, is a Podiatrist-Foot Specialist, Doctor of Podiatric Medicine. 905.470.2440.
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seniors
Keeping Safe and Sound at Home Start by slowly walking through your home with an educated eye, looking for the traps to safety. Then, put in place the following simple and easy to do precautions. n Clear all clutter from pathways, stairs and doorways. Putting items for recycling by the door may be a good reminder to take them out, but they could also become obstacles to trip over. No use saving the environment at the cost of yourself. Most people have a favorite chair and they collect frequently needed items close to hand. On small side tables, a phone, address book, magnifying glass, a tea or coffee mug, boxes of tissues, loose pill bottles and of course the TV channel changer, are all ready to tumble off and scatter on the floor. On the floor, conveniently ready to trap you, are books, newspapers and knitting or hobby items. These are a fall waiting to happen. n Collect the small items and store them in a decorative open box. Put papers, books and hobby items into a container
26 | Healthy Living
All three of the most common home grown killers â&#x20AC;&#x201C; falls, scalds and medication mix-ups are preventable. Here are some strategies for making your home safe from these threats. By Mary Ellen Tomlinson
placed well away from feet. n Tape down electrical and telephone cords. Remove scatter rugs or tape down the sides and corners with double-sided tape. n In the kitchen use a cordless kettle. n Keep counters free of loose items so there is space for setting down plates and pots. n Wipe up spills on the floor and counters immediately. People often use the counter to steady themselves and if their hand slips in a spill they may tumble to the floor. n Check pathways from the bedroom to the bathroom. Keep them clear. It is a good idea to install a night light for that middle of the night dash. n In the bathroom, tidy away electrical cords or loose hanging items. n Grab bars are a must for the bath and shower areas. n Use only non slip mats. And again wipe up spills immediately.
n There is absolutely no reason for hot water heaters to be calibrated higher then 125% (51.66 metric) although most are. Lowering the temperature protects delicate elderly skin from scalds. If you do not have control over the hot water heater temperature install scald proof mixing valves. Don’t worry about the kitchen dishes getting clean. Detergents do that job and if necessary use the sani-wash on the dishwasher. n Med-mix-ups are more complicated. Often people don’t tell their doctor all the over-the-counter medicines they use for small physical inconveniences. Those over the counter medicines have a lot of chemicals, salts and sugars in them which can interfere with your prescription medicines. If your doctor knows what over-the-counter medicines you are taking, she or he can tell you healthy alternatives. Use the same pharmacy always, that way they can check the record of other prescriptions you are taking and warn of incompatibilities. Ask them outright if there is any conflict. If a lot of medicines are being taken, ask for bubble packs or buy a pill organizer. Medicine schedules are easier to follow with this type of packaging. I always tell my clients that “a good precaution is never wasted” and these small precautions contribute mightily to your safety. HL Excerpt from a larger article on Falls, Scalds and Med-Mix-ups © 2004. Mary Ellen Tomlinson, Director. Senior Care Options Inc. www.seniorcareoptions.ca.
New Tax Credit
Helps Markham Seniors at Home Longer Live Ontario’s new Healthy Homes Renovation Tax Credit will help seniors in Markham to modify their homes so they can live in them safely and independently longer. Seniors who own or rent homes, and people who share a home with a senior relative, are able to claim up to $1,500 each year on $10,000 in eligible renovation expenses. The credit will make it more affordable to complete home renovations and installations that make seniors’ homes safer, more accessible and prevent falls and injuries. The Healthy Homes Renovation Tax Credit will help to improve seniors’ quality of life at home and help reduce pressures on hospital and long-term care services. Over the next 25 years, the number of seniors living in Ontario is expected to double. The new tax credit is one more step Ontario is taking to help improve the quality of life of seniors. Helping seniors live independently at home longer supports the McGuinty government’s Seniors Care Strategy and is part of its Action Plan for Health Care to help ensure Ontario’s seniors get the right care, at the right time and in the right place. From 2012 onward, the tax credit can be claimed on the Personal Income Tax return for 15 per cent of up to $10,000 in eligible expenses per year. HL
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Healthy Home
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Dishwasher ➺ Most homeowners believe that the regular use of a commercial rinse aid is enough to keep a dishwasher clean. Melissa Glover, an appliance specialist for Lowe’s stresses that regularly cleaning the seams and liner of your dishwasher is also imperative to its effectiveness. “Over time, residue and food particles build up, and can affect the outcome of your wash cycle. Bacteria buildup can also cause lingering, unpleasant odours.” Glover recommends using a scouring pad dipped in baking soda to remove residue and stains from the interior surface and crevices of your dishwasher. Next, fill the detergent pocket with lemonade powder (yes, lemonade) and run a regular cycle (or cleaning cycle). The ascorbic acid in the powder will help to safely remove any remaining buildup, and will leave your dishwasher smelling clean and fresh.
Oven/Range ➺ Cleaning an oven can be a tough
job. However there are natural and effective alternatives for cleaning even the toughest baked-on spills. Start by loosening any baked-on food inside your oven using a plastic spatula. Next, squeeze the juice from 2 lemons into an oven safe dish, and throw in the lemon remains. Turn on your oven and bake the lemons/juice for 30 minutes at 250 degrees. The citric acid will help to loosen any residue that may still be inside your oven, while releasing a fresh lemon scent. Using the rough side of a scouring sponge dipped in baking soda, scrub away the remaining debris, and wipe the oven clean using a cloth and warm water. You’ll be amazed at how fresh your next lasagna will taste, after being baked in a naturally cleaned oven.
Refrigerator ➺ It’s hard to believe that the cleanliness of your fridge can impact the taste and lifespan of your non- perishable foods. Glover further explains that cleaning your refrigerator monthly with natural
ingredients can dramatically extend the life and quality of your produce. Start by removing all of the food from your refrigerator and discarding items that are aged or expired. Combine ½ cup of baking soda with 1 tbsp of vinegar and stir to form a thick paste. Apply a small amount of paste to a soft scouring pad, and scrub away any stains that may exist. Follow by wiping the refrigerator clean with a damp sponge (an old toothbrush can be used on small spaces and crevices as well. ) Shelves and drawers should be removed for cleaning if necessary. Don’t forget to vacuum the undercarriage of your fridge, and to wipe down the outside using a cloth with warm water and vinegar. The same steps can be followed to clean your freezer, however you’ll need to work quickly and use hot water to rinse. Keep a small carton or bowl of baking soda at the back of fridge to help keep it fresh. HL —News Canada
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Healthy Home
Quick tips to save on home heating Like an unsung hero, the forgotten basement furnace is expected to keep our home at the perfect indoor temperature day and night. This major piece of household equipment is usually out of sight and out of mind—until the energy bill arrives and instead of appreciation, this unsung hero gets nothing but a frown. Did you know that when polled, only 25 per cent of Canadian homeowners said that ‘booking a furnace maintenance appointment” was a household priority? This finding was reported in a Direct Energy survey conducted recently by Angus Reid. In addition, 57 per cent of respondents said they felt ‘concerned’ or ‘angry’ about upcoming winter heating bills. Homeowners can regain far more control of this however. Take a look at this quick and easy tip-list for better heating efficiency, courtesy of Direct Energy:
1/ Clean or replace the furnace filter. This one maintenance measure makes a big difference and should be done every three months. Better still, sign up for a furnace protection and maintenance plan. The better ones give you 24-hour emergency service by licensed technicians, plus an annual inspection. The technicians do safety tests for carbon monoxide and natural gas leaks, and they also test the combustion exhaust of the furnace. 2/ Temperature control. Install a programmable thermostat set to lower the temperature throughout the night, or during the day when you are not at home. 3/ Circulate. Remember that warm air rises so turn on your ceiling fan to redistribute it into the rest of the room. In the winter months, the blades should rotate in a clockwise direction. 4/ Don’t heat unused spaces. Check to make sure that non-insulated places (like the garage and crawl spaces) are not receiving (and immediately losing) valuable heat. In unused rooms, close the registers to conserve. 5/ Boost the insulation. A good rule-of-thumb is to aim for approximately 30 centimeters (12 inches) of insulation in the attic and make sure basement headers have insulation too. 6/ Assess the furnace. Investigate the advantages of replacing your conventional furnace with a high-efficiency one. Reports show that this can result in cost savings as high as 15 per cent – making it well worth the investment. HL More information is available online at DirectEnergy.com. – News Canada.
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Regular screening can prevent colon cancer Colorectal (or colon) cancer is one of the most common, yet highly preventable, cancers. According to reports, however, half of colorectal cases are still being diagnosed in the late stages. In Canada, there are about 9,000 deaths from the disease each year and it’s the third most commonly diagnosed cancer. How, then, does one help prevent it? Dr. Mario Castelli, a gastroenterologist, offers a few suggestions: n If you are concerned, speak with your doctor. Colon cancer doesn’t typically have any symptoms. As the disease progresses, however, symptoms may include thin stools, cramping, unexplained weight loss and bloody stools. n Watch what you eat. High-fibre diets have been shown to help prevent colon cancer. n Stay active. Exercise plays an important preventive role and has been shown to reduce the risk by as much as 40 per cent. n Know your family roots. Your family medical history can shed light on important information that can impact your chances of developing colon cancer. If family members have had polyps or colon cancer, be sure to discuss this with your doctor. n Butt out. Smoking can be blamed for many health conditions, and you can add colon cancer to that long list. Most importantly, however, Dr. Castelli recommends regular screening.“Colorectal cancer is a completely preventable disease if we screen for it—and it gets more common as we get older. This is why, starting at the age of 50, it is recommended that everyone be screened,” he explains. More than 90 per cent of people diagnosed with colon cancer are age 50 or older and the average age of diagnosis is 64. While there are a variety of screening tests available, preparing for them can be inconvenient since fasting, diet restrictions or the collection of stool samples is required. But a new simple blood test, known as Cologic, offers all of us access to a quicker and simpler screening process. More information about the new screening test can be found at www.cologiclabtest.com. Experts suggest that preventative screening and early detection can save lives, so it is recommended that all adults speak with their family physician about the right time to get screened for colorectal cancer. HL
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31
Best Foot
Forward
Plantar fasciitis is a painful, debilitating and increasingly common injury. If you’ve suffered it, you know that only too well. If you haven’t, here’s how to avoid it. By Jonathan Maister
Plantar fasciitis is one of the most common and annoying of orthopedic conditions. Almost everyone has either had a bout of it or knows someone who has. But what is it and why is it so debilitating? The plantar fascia, a piece of tissue which spans almost the entire underside of the foot, runs from the heel forward and spreads out under the toes. Unlike muscle, it does not contract or lengthen. Instead, it functions more like a rope than an elastic band and its main purpose is to hold up the arch in the foot. The ankle joint functions as a hinge which moves up and down, as well as some inwards and outwards roll. This combination should occur without restriction. The arch of the foot is a vital part of this process: it gradually drops as we cushion our foot with initial contact, and reestablishes itself into a firm platform when we push off to the next step. Like many other orthopedic conditions, plantar fasciitis occurs when the normal mechanics of the muscles around the joints and bones are disturbed.
What does plantar fasciitis feel like? If you have plantar fasciitis, you know it! Symptoms are easily recognized. Pain occurs, usually near or at the heel, and usually on taking the first few steps after getting out of bed,
32 | Healthy Living
or after long periods of inactivity. Often more pain is felt after, rather than during, activity. When it hits, plantar fasciitis can feel as though you’ve just stepped on a piece of glass, and initially you may not be able to put any weight on the foot. The pain can last for days, weeks or months in varying degrees of severity, and once you’ve had a bout of plantar fasciitis, you are more susceptible to experiencing it again. While many doctors predict it will take up to six months to clear completely, others are more realistic and warn patients it can take up to 18 months in severe cases.
What causes plantar fasciitis? A single, or more often, combination of factors may be involved. Here are the main causes: 1. Tight calf muscles are the most common culprit. With time, this can inflict wear and tear on the tissue, causing pain and inflammation. Calf stretches should help, but if stretching has limited success in loosening the tissue, try deep massage and other similar soft tissue work on the calf. For this reason, high heels – while deemed chic by the fashion-conscious – are actually the plantar fascia’s worst enemy! This abnormal foot position perpetuates shortening of the calf muscle and achilles tendon complex, with dire
consequences for foot health generally, and particularly for the plantar fascia. Fashionistas might not want to hear this, but comfortable, sensible shoes with some arch support, as well as realistic heels, are essential. 2. Sometimes it is the mechanics at the joints themselves, rather than the surrounding muscles, which restrict movement. No amount of stretching or soft tissue work will help. In this situation, a therapist needs to do joint mobilizations to allow proper movement at the joints. The therapist can determine if soft tissue work or joint mobilizations, or a combination, are required. 3. Another cause of plantar fasciitis is overpronation. When this occurs, the foot rolls inward excessively while we walk, run or jump. This puts pressure on the arch of the foot as it struggles to accommodate the body weight, particularly if a person has experienced sudden weight gain. The plantar fascia will be stressed and eventually become inflamed. A podiatrist may be required to perform a gait assessment (analysis of the patient’s walking style), and the various muscles that control motion in the entire pelvis and leg and help to hold up the arch, may need strengthening. Orthotics might provide some physical assistance to limit the degree to which the arch collapses. 4. Plantar fasciitis can also result from aggressive boosts in exercise activity. Increasing your exercise levels gradually, and
wearing proper footwear when you exercise (poor footwear is also often at fault), will also help prevent the condition.
What’s the treatment? Treatment for plantar fasciitis includes correcting the person’s walking style and addressing poor exercising and stretching habits, as well as treating the tissue itself. One option is ultra sound: the tissue type making up the plantar fascia absorbs ultra sound well, unlike muscle, which does not. Manual techniques, such as aggressive massage and friction, will increase local blood flow to encourage healing.
Prevention is better than cure While not life threatening, the foot pain caused by plantar fasciitis can compromise one’s quality of life. However, the good news is that this condition is preventable. Through care, common sense and the advice of capable professionals, plantar fasciitis can be cured – and even better – prevented! HL
Jonathan Maister, Bach Soc Sci Dip, SIM, RMT, CAT(C), SMT(C), is a Canadian trained Athletic Therapist, Massage Therapist and Sport Massage Therapist. He is in private practice in the Markham area, and has lectured on Sport Massage and Sport Medicine topics across Canada. jmtherapy@ jonathanmaister.com; Tel: 905.477.8900.
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33
Does my child have
ADD?
What is AD/HD? AD/HD, the most common childhood mental health disorder to date, currently affects 5 to 12% of school-aged children. This means that in a classroom of 25 to 30 children, at least one or two will likely have AD/HD (Canadian AD/HD Resource Alliance). Even though AD/HD has been around for over 60 years, there is still a lot of controversy about it. Current evidence suggests it is a brain and nervous system disorder that can be passed down from parent to child. Scientists believe some individuals with AD/HD do not have enough chemicals in the parts of the brain that control planning, problem solving and behaviour management. As a result, studies show people with AD/HD may have difficulty planning
34 | Healthy Living
Diagnosing AD/HD, often referred to as ‘ADD’, is complicated. There are no quick and easy tests available, but through careful interviewing and documenting concerns, qualified health professionals can help families understand what AD/HD is, what it isn’t and what to do about it. By Dr. Karen Ghelani
ahead, flexible thinking, understanding others’ actions and controlling impulses (National Institute of Mental Health– NIMH).
interrupting and intruding on others. Combined: symptoms of both inattention and hyperactivity-impulsivity.
Recognizing AD/HD
Not all children who are overly inattentive, hyperactive or impulsive have AD/HD. Most children daydream, blurt things out, are disorganized and forgetful, and can focus on fun activities such as video games but lack focus when it comes to routine tasks such as homework or chores. To tell the difference between a child ‘just being a child’ and a child with AD/HD, several key questions must be considered: Are these behaviours appropriate for the child’s age? Some level of motor restlessness or ‘day dreamy’ behaviour is expected in all children. However, behaviour that is too impulsive or
AD/HD is more than just simple ‘acting out’ and restlessness. Its symptoms cover a range of behaviours, from discreet daydreaming to extreme excitation. Based on the Diagnostic and Statistical Manual of Mental Disorders, there are three main types, each with its own symptoms: Inattentive: difficulty focusing on a task, listening and following instructions, excessive daydreaming, procrastination and losing things. Hyperactive-impulsive: over activity, often without prior thinking, difficulty sitting still and working quietly,
Is it really AD/HD?
inattentive for a particular age may be suggestive of AD/HD. Are these behaviours seen in more than one situation? The problems related to AD/HD tend to appear regardless of where the child is, with similar problems often being seen both at school and at home. After all, skills such as listening, following instructions, planning ahead and not interrupting are important everywhere, not just at school. Are these behaviours ongoing? Some problems may surface in response to a difficult event, such as a stressful family situation. Ongoing or more chronic difficulties may be more suggestive of AD/HD. Are these behaviours causing problems in more than one area of life? AD/HD is a pervasive disorder, typically affecting more than one area, including school functioning, family relationships and peer relationships. Children with AD/HD often suffer from lower grades which can have a negative impact on self-esteem and selfconfidence. Also, children with AD/HD often display disruptive behaviours which can lead to rejection from class peers and frustration between family members. Are these behaviours due to other existing conditions? As with any disorder, it is important to rule out the effects of co-existing disorders, which seem to occur more commonly with AD/HD. Unfortunately, the likelihood of co-existing disorders with AD/HD is high. For example, dyslexia (a reading and writing learning disability) is likely to occur in about 40% of children with inattentive AD/HD. Many children with AD/HD may also show symptoms of oppositional defiant disorder (overly aggressive and disobedient behaviour).
Breaking down the myths As there are many common misconceptions about AD/HD, we need to know what it is – as well as what it isn’t. Some common myths about AD/HD include: There is no such thing as AD/HD. The existence of AD/HD is well supported, with reliable evidence coming from research on human behaviour, genes, the brain and brain chemicals.
Only boys have AD/HD. Boys tend to outnumber girls in referrals, as boys are more likely to have the hyperactiveimpulsive type, which is easier to spot than the quieter child who is inattentive. However, in adults, the proportion between women and men with AD/HD is almost equal. Therefore, many girls are being missed or ignored (Dr. Kathleen Nadeau – Understanding Girls with ADHD). People with AD/HD are just lazy. Based on research, people with AD/HD are quite motivated to do well, but often lack the skills to help them accomplish what they set out to do. Sugar and additives may cause AD/ HD. Research does not support the idea that increased sugar in the diet causes AD/HD. Some research does suggest a possible relationship between food additives and increased hyperactivity, but this is mostly seen in AD/HD children with food allergies or sensitivities to certain food preservatives or dyes. Children with AD/HD will outgrow their condition. While many children with AD/HD do improve with age, as many as 80% will continue to have symptoms into their teens. Over 60% will still show some symptoms as adults (CADDRA), and this may contribute to various other problems, including anxiety, depression and unemployment.
After the diagnosis: what next? Parents can be easily overwhelmed about what to do next. Does your child need medication? Are there any ‘natural’ treatments available? What about training programs to boost brainpower? Examine all options carefully, and weigh the pros and cons of each. Medication. A lot of media attention focuses on the negative side effects of medication for children. Unfortunately, many of these stories only focus on the ‘dramatic side effects, which are very rare, yet contrary to media reports have been very well researched, documented and shared.’ (Heidi Bernhardt, Director of the Centre for ADHD Awareness, Canada). In the case of AD/HD medication, it is not a ‘one size fits all’ scenario, so it may take some time for the doctor to find the best fit for your child.
Remember – medication does not cure AD/HD. Its effects may only last as long as the child is taking it. Discuss available options and potential side effects with your family physician or psychiatrist before making any decisions about medication. Natural remedies. Many parents ask about natural remedies, such as omega-3 fish oil, to enhance focus and concentration. There is a lot of confusing information about these types of therapies. Again, speak to your physician about alternative options and the associated risks and benefits. Brain training programs (e.g. Biofeedback). Some positive results have been seen with the use of CogMed and some biofeedback brain training programs. However, because many of these are relatively new, it’s too early to determine whether the skills learned can be consistently moved from the training environment to the school environment. For more information about a particular program, contact the program provider. Psychological, social and academic support. Various other support systems and strategies are available for individuals with AD/HD and their families. These include: academic organizational skills; specific academic remediation; social skills training; individual psychotherapy; parent training; family therapy. HL For more information about AD/HD, contact Dr. Karen Ghelani, Clinical Psychologist, Chrysalis Centre for Psychological and Counselling Services. Tel: 905.752.6789, Ext 101.
Helpful resources
n Canadian AD/HD Resource Alliance (CADDRA); caddra.ca n Centre for ADHD Awareness, Canada (CADDAC); caddac.ca n Children and Adults with Attention Deficit/Hyperactivity Disorder (CHADD); chadd.org n Learning Disabilities Association of Ontario; ldao.ca
35
Swing Away! Training ‘fore’ golf should never take a holiday. By Ted McIntyre
Winter is a difficult time for summer sports enthusiasts, with playing fields typically tundra-hard and covered in snow. Golfers have it particularly tough, as television coverage of the PGA Tour season starts in Hawaii and migrates from one alluring southern locale to another from week to week. Training for the upcoming season however, should never take a holiday, particularly for those of a more advanced age and already challenged by a gradual loss of strength and flexibility. Even the well-conditioned player should be mindful of potential injury before they jump back onto the course in 2013, or head south for a golf vacation. Just as you would not take a performance car out of the winter garage and straight to the highway to open up the engine, ligaments and tendons require gradual preparation before they receive the sort of excessive torque and sudden stretching that a golf swing can deliver on the human body. “You can’t put the clubs away for six months and think your game is going to
36 | Healthy Living
be where it was when you left it. You lose your range of motion and risk injury,” notes Brandon McLeod, a Class-A PGA of Canada teaching professional at Golf Town, Canada’s largest golf retailer. “Tight muscles make for a less enjoyable golf game,” says McLeod, who also serves at the Director of Golf for the University of Guelph golf team. “If you lose your mobility through your spine and through your hips, your ability to get that golf club back to square is tough. If you lose your mobility in your shoulders, a free-swinging backswing is no longer possible. Players want to get the club parallel (to the ground) at the top of the swing, but muscles that are not loose enough to allow that are going to resist that motion and quickly move back into another direction that’s more comfortable for them. the result is a lot of swing errors, including promoting an over-the-top motion, which creates that dreaded slice!” McLeod suggests golfers do ten minutes of stretching two or three times a week. “The biggest problem I see with
golfers is their inability to separate their upper and lower half. The don’t have control of their pelvis, so when they turn their head, their shoulders move. And when they turn their shoulders, their hips move. If I could get players I’ve never met before to work on one thing, it would be mobility through the hips. Get in front of a mirror with a golf club and hold it across your chest then try to turn your hips to the right or the left without your shoulders moving. If you can, add three or four inches of movement over the winter, and by the time you get to the golf season, your hips are going to be able to get ahead of the club face. You’ll be able to improve contact, power and all the other things you’re trying to do with the swing.” Another great stretch is to sit in a chair or on a stability ball with your knees together and rotate your upper body without letting your knees turn. McLeod advises,“rotator cuff stretches are also essential. A lot of what we do comes from baseball and the stretches pitchers do. For a right-handed player,
the movement through that right shoulder is very similar to what a pitcher needs to do to make a pitch.” “It’s not just about golf, but quality of life, adds McLeod.“I tell students that if they are able to hit the ball better, they will be able to walk better, have better posture, and just feel better. Moving better means striking the ball with a longer, smoother and more powerful swing.” McLeod’s Toronto facility, as well as other Golf Town locations across the country, provide golf lessons year-round, and winter really is the ideal time to refine technique. ”One of the things that is backward in our golf industry is the timing of when people work on their swing. Typically, players put their clubs away in November. The Masters comes along in April and they get excited, pull their clubs out of the bag and start swinging. Then they decide that they are not happy with their swing and decide to work on it. By the time they
figure out what their body wants to do and how it needs to move, it’s autumn and time to put the clubs away again. Golfers get into this cycle and their game does not get better. What I’d like to do
pronged approach will allow players an entire golf season to strut their newfound abilities,” says McLeod. “I would like to ask people, do you want to golf in the golf season or take lessons
“The off-season is the ideal time to make your body move better and make changes to your swing.” is change the culture of when people consider taking lessons and working on their game. The off-season is the ideal time to make your body move better and make changes to your swing.” “Employed in tandem, the two-
in the golf season? And as soon as I ask them that, they will start to consider that in Canada we have less than six months to play golf. Why would anyone want to spend five of them changing their golf swing?” HL
37
Spring
cleaning For a Healthy Home and a Healthy You! By Barbara Lindeggar
A
aahhhh…the first signs of Spring! The days are getting warmer and longer and we can finally throw open our windows and let breezy fresh air into our homes. It is also the time many of us turn our thoughts to “Spring Cleaning”. Welcomed by some, tolerated by most, dreaded by a few of us, here is why the springtime ritual can include activities that will make both you and your home healthier and happier. Try a few of the easy steps below and you’ll give yourself and your home a boost of fresh energy, just in time for Spring!
38 | Healthy Living
Let the Sun in Sun – beautiful sun! A good source of Vitamin D, and after a long cold winter – the strengthening sun begins to lift our emotional spirits. The dark dreary days of winter are behind us, and most of us will feel healthier with the longer, brighter days. Along with the sun comes the infusion of fresh air. Opening up windows to let stale air out and fresh air in is one of the easiest ways to begin. First grab your glass cleaner and enjoy cleaning the dust and streaks of winter away. As you open, check screens for tears and that they are fitting securely. Switch your furnace to a lower-humidity setting to prevent a build-up of moisture
around windows, and change or vacuum your furnace filter. Window blinds deserve a quick dusting or a light vacuum, and fabric curtains would love either a cleaning or a shake outside to freshen up.
Sleep Better Make your bedrooms a springtime priority. Strip beds of everything, including bed-skirts and mattress protectors. Launder everything, including pillows. Flip your mattress both ways: head-to-toe and side-to-side – and give it a good vacuum. Dust, pollens and allergens just LOVE to settle into layers of bedding. A fresh start with a clean bedroom will get you breathing better and sleeping more soundly.
Sweep to the Music
Out the Door With the snow melting and air warming it’s time to store heavy sweaters and mittens away and pull out your spring clothes. What an excellent opportunity to do a quick purge of your seasonal clothes. It’s as easy as this: things you wore or used over the winter can be washed and stored. Now make a pile of anything you did not wear or use
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Now is a perfect time to de-clutter. Try to find a few things that you can’t say you really love anymore and consider donating them. You are giving to charity while freeing up some space in your room, cupboard, or closet – a winwin for you. Don’t forget to celebrate your fresh and healthy home: move a few pieces of furniture around, maybe add a new splash of colour with some
So many of us complete indoor projects over the fall and winter and it’s easy to accumulate paint cans/solvents etc., things that we know we can’t bring to the curbside. Take a walk through your garage, basement and storage areas
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Off the Floor Now is the time to do a clean sweep or vacuum behind and under furniture. Spiders, ants, bugs and those pesky “dust bunnies” find their way into every home. Getting things up and off the floor is a good start. Store seasonal or keepsake items in clear stackable totes, bins or on shelving. If bins are clear and labelled, it will be easy to find what you are looking for – imagine the time you will save the next time you search for a stored item! Don’t forget to transfer any goods you are currently keeping in cardboard boxes into plastic, as boxes over time will absorb moisture and will become musty, dusty and eventually mouldy.
all season long. Try to keep only half of those items and donate the rest. You will feel great knowing you are helping others and creating more space in your closets.
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Sweeping and mopping is a whole lot more fun when you turn up the radio or CD volume! Playing your favourite music will help you to lose track of the time and make vacuuming or sweeping from room to room enjoyable. You’ll be burning calories, and getting a bit of a strength workout too.
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with an empty recycle bin. Fill it with paint cans, oils, glues, aerosol cans, dead batteries, old phones & computers etc. The bin will make it easy to carry them and will protect your car during transit. Then pick a beautiful day to enjoy a leisurely drive to your local Hazardous Waste or Household Recycle Centre. It’s a great way to remove these items in an earth-friendly way.
to get your whole home organized and cleaned out in one day. Break it into manageable pieces – maybe plan to accomplish one or two rooms or activities per week. None of us have the time or energy to clean or organize for an entire day. And celebrate each success – don’t forget to stand back and admire your hard work. HL
Be Realistic
Barbara Lindeggar, Professional Organizer. www.successfulorganizingsolutions.ca.
Set small, realistic goals. Don’t expect
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Welcome Ontario’s spring season with greenhouse vegetables from your grocery stores, local farmers’ markets and on-farm markets. Visit foodlandontario.ca to find out what’s in season now. When shopping, look for other fresh Ontario foods, including pork, beef, chicken, turkey, rainbow trout, eggs, duck, cheese and other dairy products. Don’t forget to pick up fresh Ontario flowers too.
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Benefits of Sleep
A good night’s sleep enhances energy, mood, motivation, keeps appetite hormones in check and reduces the risk for many chronic medical conditions such as diabetes, high blood pressure, heart disease, cancer and more. Psychologically, a good night’s sleep reduces the risk of depression and anxiety.
Quick Facts about Canadians and Sleep
ß One in seven Canadians have insomnia (problems going to sleep or staying asleep); ß Canadians with chronic diseases have a higher incidence of insomnia. 20 per cent of people with asthma, arthritis or rheumatism, back problems or diabetes reported insomnia, whereas only 12 percent of people who did not have these conditions, did so; ß Canadians suffer from more insomnia as we get older, 10 per cent of people aged 15 to 24 and 20 per cent aged 75 or older reported insomnia; ß Canadian men sleep less than women; ß Married Canadians sleep less than unmarried Canadians; ß Canadians with children sleep less than those without; Source: Statistics Canada
Lifestyle tips to help us sleep
Avoid glowing gadgets. There’s growing concern among experts that the increased use of glowing gadgets such as computers may fool your brain into thinking that it’s still daytime after the sun has gone down. Exposure during the night can disturb sleep patterns and intensify insomnia. It’s a good idea to turn cell phones, iPads, computers and TVs off 1.5 hours before bed to reduce nervous system stimulation. Avoid caffeinated beverages after 12 noon. Caffeine acts as a stimulant by exerting an effect on the central nervous system.
The effects of caffeine on the body may begin as early as 15 minutes after ingesting and last up to six hours. Exercise, but not after 8 p.m. Exercise enhances the deep, refreshing stage of sleep when done earlier in the day. Exercise stimulates you and leaves you exhilarated. It is also more likely that you will want a meal after exercising. There are of course unwinding exercise that can be done, simple stretches and relaxation exercises. Take a walk in the morning to expose yourself to early morning light. This helps your circadian rhythm adjust so at night you wind down easier. No food after 8 p.m. A late night meal prompts you to stay up to digest as your digestive system shuts down when you sleep. Debate rages as to whether or not this causes weight gain. However, we do know indigestion and heartburn can cause sleep difficulty, so avoid the temptation to eat too late. Consider the impact of sleeping pills. A study published recently in the journal BMJ Open, showed the importance of not becoming dependent on sleeping pills to fight insomnia. People who take certain prescription sleeping pills even once in a while may be up to five times more susceptible to early death, this U.S. study suggests. The study was done by Dr. Daniel Kripke of Scripps Clinic Viterbi Family Sleep Centre in La Jolla, California and colleagues. To look for any associations between use of common hypnotics and increased mortality and cancer risks, the researchers compared death rates among 10,529 people who received prescriptions for sleeping pills and 23,600 others who did not but were similar in terms of age, physical health, income and other factors. HL Joy McCarthy is a Registered/Certified Holistic Nutritionist, CNP, RNCP for the Canadian Health Food Association (CHFA). Article courtesy of the CHFA. Visit www.chfa.ca for more information.
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recipe
Start the year off right with an easy, tasty and good-for-you creamy, comforting casserole. Kids can help tear the bread to make the rustic croutons.
per serving:
345 calories, 29 g protein, 9 g fat, 35 g carbohydrates Preparation Time:
15 minutes | Cooking Time: 25 minutes | Serves: 4
country chicken casserole 4 tsp (20 mL) olive oil 3 cloves garlic, minced 1 Ontario Leek (white and light green parts), chopped 1 cup (250 mL) each sliced Ontario Carrots and Parsnips 1 cup (250 mL) quartered Ontario Mushrooms 1¼ tsp (6 mL) dried thyme leaves ¼ tsp (1 mL) each salt and pepper 3 tbsp (45 mL) all-purpose flour 1 cup (250 mL) 1% milk 1 cup (250 mL) sodium-reduced chicken broth 2 tsp (10 mL) Dijon mustard 2 cups (500 mL) shredded cooked Ontario Chicken or Turkey ½ cup (125 mL) frozen peas 2 cups (500 mL) torn whole wheat bread pieces
Preparation In large saucepan, heat 2 tsp
(10 mL) of the oil over medium heat. Sauté garlic, leeks, carrots, parsnips, mushrooms, ¾ tsp (4 mL) of the thyme, salt and pepper for 6 minutes or until vegetables are tender-crisp. Whisk flour into milk; gradually stir into saucepan along with broth and mustard. Cook, stirring, for 5 minutes or until bubbling and thickened. Remove from heat. Stir in chicken and peas. Spoon into 8-cup (2 L) baking dish. (Make ahead: Cool, cover and refrigerate for up to 8 hours. Reheat in microwave until hot and continue with recipe.) In bowl, toss bread with remaining oil and thyme until coated; sprinkle over chicken mixture. Bake in 425°F (220°C) oven for 12 to 14 minutes or until bread is toasted and sauce is bubbling.
Photo and recipe courtesy of Foodland Ontario. For more info visit www.foodland.gov.on.ca.
46 | Healthy Living
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