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september 2013

healthy living now

fall spa hibernation Wellness Issue at Ste. Annes Inn and Spa


with Meredith Leadbeater. Local Fitness Expert blends the power, speed and agility of Boxing with the sculpting and flexibility of Pilates Queen’s University Fitness and Wellness CPT Tiffany Bambrick

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To me, autumn has always meant the end of summer freedom. Days of flip-flops and effortless dressing come to a close. Last year’s favourite sweater and jeans make their return. Nights get darker sooner, and in the cooler after-dinner air we all migrate inside. My children are just beginning their journey as students. Some of you have been preparing to get your family back into routine for some time. It takes a lot of work! I became the new publisher of healthy living now precisely at the moment the last school bell rang to announce summer vacation. It was two months of balancing children and family, the magazine development and meeting our valued clients. You’ll identify with Sandie Sidsworth from the Canadian Mental Health Association on her article “fall back”, as we are about to embark on time change. In our “Wellness” section, Audra Kent takes us through Ste. Anne’s Spa; a world-class experience just 30 minutes from our front door. Audra – who has been writing for us for some time – offers some insight into the organic products and new wellness services offered at Ste. Anne’s. And look forward to another spa review from Audra in our winter issue. As they say,“it’s a tough job but …” On the cutting edge of exercise, local fitness contributor Meredith Leadbeater introduces us to Piloxing: a fusion of Pilates and boxing that gets results. Tiffany Bambrick from Queens University Recreation Program provides insight into Aquatics: a great way to continue to get fit and enjoy the water even as winter approaches. I was interested to learn that Queen’s University fitness resources are available to the community through purchase of a pass. As someone who often overnights in Kingston, I now enjoy these wonderful facilities with my family on a regular basis. We also welcome back national contributors, Natasha Turner N.D. and David Suzuki. Natasha frequently provides expert advice on the Dr. Oz show. And David, of course, is a world-renowned environmental advocate and Canadian treasure. Our new “Lifestyle” contributor, Dyan Perry, is a local girl who now works in Yorkville,

Toronto. A former Miss Teen Canada (2005) and self-professed fashionista, Dyan’s highly qualified nose for everything “new and now” is a welcome addition to HLN. With the creation of a “Healthy Pets” section we acknowledge the joy and friendship animals bring to our lives. The idea came during a lunch with a past mentor. She described how some top-level executives she worked with were given puppies on their one-year work anniversaries. Pets make us warmer, improve our approach to working with others, and make us better decision-makers, benefits to anyone in a high-stress role, whether your stress comes from trying to run a company or from getting your kids out the door on time. Animals are an essential element of a healthy lifestyle. If you have a pet story you would like to share, please email me at In order to stay current, ensure quality content, and enhance the aesthetic experience offered by our magazine, we have refreshed our look and tweaked our editorial sections. Also, we will now feature a new fitness contributor with each issue in order to reflect and promote the diversity of approaches and viewpoints in the world of fitness. What hasn’t changed is our commitment to producing a compelling read that enriches people’s lives through deeper more informed engagement in the pursuit of health and wellness. Perhaps my favourite family photo hanging on the wall at home captures our children kicking autumn leaves at Sandbanks Provincial Park. I smile every time I walk by it. For many, this is the most beautiful time of year. We are blessed to live in a place where we can visit, and revisit, community treasures that are rendered all the more beautiful by autumn’s palette. This, the season of change, is the Bay of Quinte Region’s season to shine. And it is our hope that, as you soak in the changing colours of our home, you will also enjoy the changes we have made here. It all seems so fitting somehow. After all, in the world of health and wellness, isn’t change really what it’s all about?


september 2013

healthy living now

Publisher / Editor Lori Mitchell Copy Editor, rocket copy Dave McLaughlin Creative Team Creative Direction, Lori Mitchell Frose Creative Solutions Inc. Ad design Cricket Illustrations, Nicole Lucas Photography Leslie Lightfoot Photography - Cover Ste. Annes Inn and Spa Greg Black, Queens Communications Contributing Writers Dr. David Suzuki Dr. Natasha Turner, ND Audra Kent, Sandi Sidsworth Meredith Leadbeater Alexandria Barker Robyn Hood Dyan Perry Tiffany Bambrick Jennifer Tretina Amy Doyle

Ste. Anne’s Inn and Spa

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green living – feature

Scientists work to solve mystery of

dying bees

Photo Credit: Louise Docker via Flickr When a swarm of bees landed on a tree in their yard a few years ago, a David Suzuki Foundation staffer and her husband became accidental beekeepers. They called an apiarist relative who came over and helped them capture the bees, build hives and round up equipment. Now they’re enjoying fresh honey and wax and have developed a fascination for the amazing insects. Staff shared that wonderment when she brought honeycombs and tools to the office for an impromptu lesson on beekeeping and bee behaviour. Bees are endlessly intriguing, and incredibly useful to us - and not just for honey and wax. If bees disappeared, it would be difficult, if not impossible, to grow much of what we eat. Bees pollinate crops ranging from apples to zucchini. Blueberries and almonds are almost entirely dependent on them. Some experts say they’re responsible for one of every three bites of food we eat. The economic value of pollination services from honeybees alone is estimated at $14 billion in the U.S. and hundreds of millions in Canada. Bees are good pollinators because - unlike some birds and other insects that are after nectar alone - they also seek out pollen, which they use along with nectar to feed the hive. In the process, they transfer

pollen from the male part of one flower to the female part of another, fertilizing plants so they can develop seed-carrying fruits. Wild bees and domesticated honeybees are both important pollinators. In fact, research indicates wild bees may be more important for food-crop pollination than honeybees. That’s in part because a single species, such as honeybees, is vulnerable to mass disease outbreaks. Wild bees also use a wider range of pollination techniques and visit more plants, and so increase chances of crosspollination, according to an article in the Guardian. Sadly, both wild and domesticated bees are in trouble, and that means we could be, too. Causes of phenomena such as colony collapse disorder and other declines in bee populations are not entirely understood, but scientists are getting closer to knowing why bees are dying. Ironically, much of it relates to agricultural practices. Modern methods of growing food are killing one of our biggest helpers in food production. Wild bees also face threats from climate change and habitat loss. A recent study published in Science found half the wild bee species in the U.S. were wiped out during the 20th century. That’s been partly attributed to “an increasing mismatch between when plants flowered and when bees were active, a finding consistent with climate change,” according to the Guardian.  Causes of honeybee deaths are more complicated. Colony collapse disorder has wiped out millions of hives over the past decade, with pesticide use, parasites and poor nutrition eyed as likely culprits. Scientists from the University of Maryland


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and U.S. Department of Agriculture recently found pollen collected by honeybees was contaminated with a toxic mix of pesticides and fungicides. It appears the toxins make the bees more vulnerable to a parasite called Nosema ceranae, which is believed to cause colony collapse disorder. Pollen samples contained an average of nine different agricultural pesticides and fungicides, and as many as 21 in one case. The European Union has imposed a twoyear ban on three neonicotinoids, a class of pesticides thought to be responsible for the dramatic declines in Europe’s bee populations, but only for use on “crops attractive to bees”. However, according to the Maryland study’s lead author, Dennis vanEngelsdorp, quoted in the online news outlet Quartz, “It’s a lot more complicated than just one product, which means of course the solution does not lie in just banning one class of product.” We need to get a handle on the toxic chemicals we use to grow food. If our practices kill insects and birds that make it possible to grow crops, we’re defeating their purpose and putting ourselves and the rest of nature at risk. As individuals, we can help bees. Stop using pesticides and join the call to ban the worst ones. Plant bee-friendly plants and gardens, make wild bee “houses” and learn more about our fuzzy, buzzing friends. Like our DSF staffer, you could even adopt a hive.   Dr. David Suzuki is a scientist, broadcaster, author and co-founder of the David Suzuki Foundation. Written with contributions from David Suzuki Foundation Communications Manager Ian Hanington.

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green living

Preserve the harvest the lazy waY

Freeze it! Written by Tovah Paglaro, A fellow Queen of Green Unless otherwise specified, almost all fruits and vegetables can be easily frozen in a single layer on a parchment-paper-lined cookie sheet.

and vegetables can be easily frozen in a single layer on a parchment-paper-lined cookie sheet, and then transferred to a glass container for storage.

Nothing reduces your table’s footprint like putting up seasonal produce.

Freezer bags will provide the requisite tight seal to keep food fresh, but reusing glass is greener! When investing in a deep freeze, make sure to look for an and buy used if you can.

Waste-free. Locally focused. Affordable. It’s no wonder food preservation is making a comeback! The simplest way to keep food is to freeze it. Unlike canning or dehydrating, freezing requires no special kitchen skills or equipment (except a freezer) to effectively preserve the flavour of your summer bounty. Moreover, freezing fruits and vegetables immediately after harvesting  preserves more nutrients than other processing methods!T How to freeze produce Unless otherwise specified, almost all fruits

How to blanch produce Some produce requires blanching before freezing. This deactivates the enzymes that lead to deterioration and destroys microorganisms on the surface. To blanch, boil the produce for a couple of minutes, then immediately submerge in ice water for the same amount of time it was boiled, to stop the cooking. Two minutes is the average time needed to kill the enzymes without overcooking the food. Where applicable, dry well before freezing.

How to freeze fruits and vegetables You’ll find detailed instructions for freezing everything from apples to zucchini in the “How to freeze fruits and vegetables FAQ”, but, to get you started, here’s my favourite way to preserve kale (freezing puréed kale or other leafy greens makes it easy to toss a few tablespoons into pasta sauce, soup and other recipes): 1. 2. 3. 4.

Pull leafy greens away from the centre stem Purée with a splash of olive oil Transfer to ice cube trays, freeze Transfer to glass jar for storage

Join the conversation with your tips or questions about food preservation (freezing, canning, dehydrating or other) and you’ll be entered to win a beautiful cherry pitter courtesy of the Homesteader’s Emporium. You’ll need this to put up those cherries!

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september 2013


green living

Rail, pipeline and climate disasters Eco Contributor David Suzuki and the David Suzuki Foundation

Like smokers who put off quitting until their health starts to suffer, we’re learning what happens when bad habits catch up with us. We’re witnessing the terrible effects of fossil fuel addiction every day: frequent, intense storms and floods, extended droughts, rapidly melting Arctic ice, disappearing glaciers, deadly smog and pollution, contaminated waterways and destroyed habitats. Transport accidents are also increasing as governments and industry scramble to get fuels out of the ground and to market as quickly as possible. Throughout it all, we’re asking the wrong questions. Take the recent


healthy living now

are symptoms of fossil fuel addiction horrific disaster in Lac-Mégantic, Quebec. A train carrying fracked crude oil from North Dakota to a refinery in Saint John, New Brunswick, derailed, caught fire and caused explosions that destroyed much of the town and killed dozens of people, sending millions of litres of oil into the ground, air, sewers and Chaudière River. It’s a senseless tragedy that has everyone in Canada and beyond grieving for the community’s citizens and their families. Governments and the railway company must answer numerous questions about safety regulations and practices, to prevent a similar catastrophe from ever occurring. The larger questions,

though, are about the dramatic increases in fossil fuel use and transport. Sadly, industry proponents quickly exploited the situation to argue for expanding pipelines. As growing human populations and increasing industrialization drive up the worldwide demand for fossil fuels, and as oil, gas and coal companies rush to extract, sell and burn as much as possible while markets remain strong, we’re seeing ever-increasing exploitation from difficult sources – fracking, oil sands, deepsea drilling and more. The Canadian Association of Petroleum Producers expects oil production in Western Canada to double from three-million barrels a day to more than six-million by 2030. This means a huge increase in the amount of fuels transported around the country and the world in pipelines, rail cars, trucks and ocean tankers. According to the Railway Association of Canada, rail shipment of oil has already increased dramatically in Canada, from 500 carloads in 2009 to 140,000 this year.   It’s true that rail accidents can be more devastating to human life than pipeline accidents – although when it comes to oil, pipeline breaks usually spill greater quantities and cause more environmental damage than train derailments. But shipping massive volumes of oil and gas is unsafe by either method. As we transport ever-increasing volumes of fossil fuels over greater distances to broader networks, we can expect more spills and accidents. Wastefully and rapidly burning them is also driving climate september 2013

green living change, which experts say may even affect rail safety, as extreme heat and sudden temperature shifts can cause rails to buckle, increasing the potential for derailments. Massive pipeline spills and devastating rail accidents are among the immediate and frightening consequences of our growing appetite for fossil fuels, but our bad habits are really starting to hit back with climate change. The homes and lives lost around the world, numerous plant and animal species facing extinction, rising health-care costs from pollution-related illness and massive clean-up efforts after flooding show that failing to address climate change is far more costly than doing something about it. Much of what we’re seeing now – from increased intense rainfall and flooding in some parts of the world to extended droughts in others – is what climate scientists have been predicting for decades. We’re not going to stop using oil overnight, and we will continue to transport it, so we must improve standards and regulations for pipelines, rail, trucks and tankers. This should include safer rail cars for moving dangerous goods. Also, many environmental groups are calling for “a comprehensive, independent safety review of all hydrocarbon transportation – pipelines, rail, tanker and truck.” But in the long run, we have to find ways to slow down. By conserving energy and switching to cleaner sources, we can start to move away from fossil fuels – and to use remaining reserves less wastefully. That’s the discussion we need to have, rather then getting mired in debates about transport methods. As energy writer Russ Blinch noted in a Huffington Post article, “Looking at pipelines versus rail tankers is really like asking, ‘Should I drive the car with bad brakes or the one with bad tires?’”   We need to look at the big picture.

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Fall Spa Hybernation

The story of Ste. Annes

Nestled on the rolling hills of nearby Northumberland County is a place like no other in Canada: a place where modern conveniences are left on the doorstep and a sense of peace Written by envelops you. The moAudra Kent ment you arrive at the more than 500-acre property, the nurturing spirit of Ste. Anne’s Spa welcomes you. The first sign you see as you travel up the gentle, winding incline to the property is “Prepare to Unwind.” Tonguein-cheek, yes, and absolutely apropos!

But Ste. Anne’s Spa did not begin its life as a place to unwind. Built in 1858, the original family home was erected as part of a working farm by Samuel Massey, the grandson of an early American pioneer and part of the Massey manufacturing empire. The original home, originally constructed in the style of Scottish stonemasons, has seen

its share of additions and renovations over the years, not least of which are the more fanciful features added by the wealthy Blaffer family of Texas.

Purchased in 1939 on the eve of the Second World War, the home was an alternative to the family’s usual summer retreat destinations in Europe. Every summer, Sarah Blaffer coordinated additions to the property: stone walls, turrets and gables, a carriageway, and a walled garden. It wasn’t long before the estate had earned a local nickname: Grafton Castle. T hat’s not what the Blaffers called it though. To them the old Massey home was known as Ste. Anne’s, which is the name they had engraved on the wall of the “castle.” After the Blaffers sold the property it remained vacant and vulnerable to the effects of the weather (and vandals) until 1981, when Carl and Nan Corcoran purchased the property with the intention of renovating the home as a retirement project.

Moving in with their seven children, the Corcorans soon got to work. At first the family spent the nights on the floors while bats circled overhead, and the months of work stretched into years. But Jim Corcoran’s commitment to his vision was firm – and it resulted in the Ste. Anne’s we know today: a luxury, all-inclusive spa destination. The cumulative effect of the caring touches of generations of owners now stands as a testament to the spirit of the kind of rest and rejuvenation possible only in the country. Accommodations are luxuriant, services are restorative, the dining is deliciously healthy, and wellness activities are promoted, but not pushed.

Marijo Cuerrier, creative lead and brand manager at Ste. Anne’s, explains the simple goal of the spa in simplest possible terms. “We make people happy”, he says. “That’s what we do.” “We have guests coming to our door who are at the absolute limit of their stress load. We are proud of the incredible transforma-

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tion we see between the time they arrive and the time when they leave.” Ste. Anne’s Spa draws a large number of those guests – as many as 35,000 annually – from the greater Toronto area and the 401 corridor. From single mothers in need of a break, to CEOs who’ve had just about enough, Ste. Anne’s is an unpretentious and welcoming retreat where restoration and rejuvenation rule the day. Guests are encouraged to wear spa-provided signature robes whenever and wherever they choose. Robed guests lounge in lawn chairs, amble throughout the property, and recline poolside, awaiting their spa treatments. They even dine in their robes. “The jewellery and the make-up comes off, the hair is all a shambles – we call it spahead – and the robe goes on. Nobody cares what they look like,” says Cuerrier. “It equalizes everybody.” And they’re all treated the same way, with a singular mission in mind: “bring the power of healing through human touch to the world.” Tracey Catherall is a yoga instructor in Toronto. For the second year, she and her sister travelled to Ste. Anne’s to enjoy the day spa package – complete with a Swedish massage. After lunch the sisters enjoyed the poolside recliners, and later, afternoon tea. “The food is fantastic here – they have their own garden. It’s good for dietary restrictions as well because they have their own bakery and gluten-free stuff. They’ll alter the food for you, which is a really nice touch.” In addition to the gardens, guests can enjoy many quiet corners and tranquil spaces

Foot Angel 7

that inspire meditation and contemplation. These include the old walled garden, many floral walkways and nature trails, a lavender labyrinth, quiet country roads, and a fieldstone grotto. All of the natural splendour is complemented with a hot tub, plunge pool and lap pool. Looking south beyond the large spring-fed pool, there is nothing but rolling green hills and Lake Ontario in the distance. Birdsong, blooms, butterflies and the breeze are the perfect adornments. The billowing clouds above provide a skyward reflection of the hills below. Inside, as many as 25 treatment rooms offer complete privacy. Upstairs, guests enjoy the company of others as much, or as a little, as they like. In one room, a puzzle rests quietly awaiting its next piece; in another, gameplayers enjoy a round of Scrabble or chess. Throughout the facility, guests can simply contemplate the many sculptures, paintings, photographs and historical items. All of this was inspired by the vision of Jim Corcoran, one of Carl and Nan Corcoran’s seven children. He is also the current owner and general manager of Ste. Anne’s Spa. Marijo, who is Jim’s youngest sibling, says he is a risk-taker in every sense of the word. “He is a true visionary and pioneer – a true entrepreneur. He puts something on the table, usually years before anybody else is ready for it, and we all sort of look at him thinking, ‘Are you nuts?’ and sure enough, it usually works.” In addition to everything else, Corcoran’s vision now includes several outbuildings: luxurious spa cottages, a fitness facility called Maison Santé, an outdoor endless pool, a bakery featuring gluten-free products, a boutique cattle farm used in the preparation of menu items, and a stable and equine program. This past year, one of the chefs tapped several maple trees on the property and bottled Ste. Anne’s own maple syrup. Honey is also available and, after years of development, the spa now offers an exclusive skin care line: Ste. Anne’s Skin Nourishment.

“Our extracts come from here. A good amount of the botanicals in our line were chosen because they are indigenous to the property. We plant, harvest, and distil them here as well,” says Cuerrier. Helene Scime has worked at Ste. Anne’s since 2011. A registered massage therapist, Scime injured her wrist on the job and now works as a sales associate in the spa’s boutique. She enthusiastically promotes the benefits of Ste. Anne’s holistically-based skin-care line. Aveda products are also available for purchase, and both lines are used in the spa.


The property Samuel Massey built more than 150 years ago did not begin its life as an oasis. It was a farm, and was again when the Corcoran’s purchased the property in 1981. They brought Charolais cattle with them. Subsequent herds included fallow deer, elk, and now horses and cattle. But of all the creatures that have inhabited the estate, the one that seems to truly take to the property and genuinely thrive are tired, overworked human beings looking for a return to grace. Years ago, Nan Corcoran welcomed a prophet named Jay Rawlings onto the property. Sitting in the grounds beyond the carriageway, Rawlings calmly pronounced, “I have chosen this beautiful garden to be a place where I will send many people to be healed.” The Corcoran family embraced his reckoning and Ste. Anne’s Spa has been fulfilling that prophecy to this very day.

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Why Every Mom Should Learn Reiki By Alexandria Barker Every mother knows the helpless feeling of seeing their little ones in pain. Who hasn’t longed for the power to transform her loving embrace into a healing one? Whether easing teething pains, soothing boo-boos, or healing an adult son or daughter, Reiki is just what the doctor ordered! And I mean that literally: Dr. Oz is now recommending Reiki! I gave Reiki to both of my daughters when they were in labour. As I projected the healing energy, I held the image of them smiling with their babies and saying how easy and peaceful the birth had been. Both had successful, non-medicated home births, and were grateful for the comfort Reiki brought them. I’ve also sent healing energy to my mother – all the way across the country! Reiki is a hands-on healing technique that uses a specific ray of life force. It is a skill that can be easily learned in a oneday workshop. Once you’re attuned the energy, it flows through your body into whoever you’re treating. And it even adjusts in relation to their physical, mental, emotional and spiritual needs. This energy flows through negatively affected parts of your energy field and raises the vibrational level in and around your body to break it up and clear energy pathways so life force can flow naturally. There are three degrees of Reiki and each requires a special tuning process. With the First Degree you can bring healing to any living thing by touching it. This includes yourself, family members, pets, even house plants. The Second Degree enables you to give distant treatments, and to treat mental or emotional problems. You can be anywhere in the world and still connect with your loved ones through Reiki! With the Third Degree you can empower others with this incredible gift. This is what I do. Anyone with an open heart can learn Reiki as a means to improving their own health, the health of their families, and the wellbeing of the world at large. For more information please call 613-475-3867 or visit 12 healthy living now


for Stress Relief

Yoga is a “moving meditation,” and is one of the best stress-relief activities you can do. However, as a yoga teacher, I know that when life gets busy Written by it can be tempting to Alexandria Barker roll up your mat and tuck it away “for now.” But I also know that, busy or not, the benefits of taking time out for yoga are always more than worth it. Here are my top 5 reasons to maintain (or begin) your yoga practice this season: 1) More “feel good” chemicals: Yoga makes your brain produce more of the natural anti-anxiety chemical GABA (gamma-aminobutyric acid), which helps keep your spirits high and relieves depression.

55 who did yoga gained 18.5 pounds less than a comparable group who didn’t. 3) Relieve Backaches Spine Journal states that people with chronic lower back pain report having less pain and depression after practicing yoga twice weekly for six months. Yoga keeps your spine flexible and healthy, which in turn, helps make your favourite activities and every day life more enjoyable. 4) Relieve Asthma The American College of Sports Medicine revealed that asthma patients experienced fewer symptoms after only 10 weeks of doing one yoga class a week.

2) Prevent mindless eating Yoga teaches you how to be present, and helps to develop healthy strategies for dealing with the emotions that can cause overeating. In fact, studies show that after participating in a 10-week yoga program, binge eaters reduced the number of binge episodes from 5 to 2 times a week.

5) Reverse metabolic syndrome Practicing yoga for 3 months reduces risk factors for diabetes, says Prevention magazine. Participants in a test group exhibited reduced body mass index (BMI), blood pressure, insulin, and LDL cholesterol. There’s a reason this ancient practice is receiving modern acclaim. So if it just something you’ve been considering, now is the time to go for yoga! And if you’ve lapsed, unroll that mat and find your way back to the mind-body workout that works.

According to Dr. Mehmet Oz, yoga also helps you stop gaining weight. In a fouryear study, overweight people aged 45-

For more yoga articles, please visit my website: september 2013

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The New Knockout Workout Written by Meredith Leadbeater

Here’s an exercise-fusion sensation that will put you down for the count and leave you looking like a knockout! Piloxing®, which has won over celebrity heavy-hitters from Hilary Duff to Vanessa Hudgins, is an exciting, new, inter-disciplinary program that is attracting diehard followers everywhere. Mixing Pilates and boxing for a calorieblasting, muscle-toning, core-centric interval workout, Piloxing® is one of those workouts you can tell right away is going to punish you to perfection. The secret to its effectiveness is a onetwo punch that blends the power, speed and agility development of boxing with the sculpting and flexibility benefits of Pilates. It’s also notable for giving some respect to an often overlooked, but very important body part. Because it incorporates barefoot training, it is fantastic for our feet! Our feet are the foundation for our entire

Available locally only at: Your FITT – Meredith Leadbeater Thursdays @ 5:00 - 6:00 pm Saturdays @ 10:40 – 11:40 205 North Front St. Blvd. Fitness Powers – Tracy Powers Tuesdays @ 6:00 pm (Picton Arena) Thursdays @ 6:00 pm (Wellington Arena) 231 Main St., Picton 613-471-1515 Piloxing® level one Instructor Training Manual Viveca Jensen, Piloxing®Creator

skeletal structure and get much less attention than they deserve. Shoes distort the messages the body receives through the many nerve endings in the feet and don’t allow the foot to communicate and send messages properly to the rest of the body. This can lead to a host of structural problems and injuries. When the soles of the feet communicate naturally with the body, muscles engage in proper sequence and physical pains and alignment problems can dissolve in a healthy, natural pain-free way. Piloxing® consists of 4 concepts: Concentration, Focus, Awareness and Control. Concentration: • Quiet the mind and feel the movements • Be present in the moment and turn on your sensory system to what you are doing during training Focus: • Direct attention to specific muscle groups • Purposefully innervate the muscles that are working on each move Awareness: • Awareness of your body’s posture and movement patterns • Where is your body positioned in the space around you? What is it doing and how is it doing it? Control: • Quality of movement • Focus on effectively performing the desired movements with exemplary form Burn up to 900 calories per class and sweat like you never have before! t. 613.478.1444

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Keep the Drive Alive with the Fitness Five Incorporating all five fitness components prevents injury to get results and keep you motivated

Warm-up Cardiovascular Training Resistance Training Cool Down Flexibility

7-8 RPE) is recommended. However, if you have been sedentary for a long period of time you should start slow and gradually increase your time and instensity. Try to get in some cardiovascular activity 3 to 6 times per week. How hard, how often, and how long you work out will be influenced by your initial fitness level and your rate of progress.

Written by Meredith Leadbeater

The most important and most often overlooked component of fitness.

RESISTANCE TRAINING Definitely not limited to the big boys anymore, the benefits of resistance training transcend age and gender. Different types of resistance training include: ✓ Muscular Endurance ✓ Toning of Muscle (muscle definition) ✓ Hypertrophy (muscle gain) Great results don’t require hours of time, ridiculous repetitions and crazy weights. Significant strength gains can be realized with two 30-minute strength workouts per week. Strength training, done right, is probably the most important component of fitness in terms of its impact on weight maintenance, weight loss and overall health. Many people are reluctant to train with weights because of several myths, Myth: My toned muscle will turn to fat if I stop my program. Fact: This is not true. Just as a broken leg will atrophy (get smaller) while in a cast, a muscle that is not challenged will shrink but it won’t turn to fat. Myth: Women will build bulk up if they strength train Fact: The average woman has to work extremely hard to bulk up if she wants to. Rest assured that even a rigorous resistance exercise program is not

ALWAYS warm-up before engaging in any form of physical activity. Warming up physically and mentally prepares you for exercise by increasing your body temperature, heart rate, respiration and blood flow. It also increases the release of synovial fluid (lubrication) to the joints. A warm-up should consist of large, continuous movements at a Rate of Perceived Exertion (RPE) of 2-4 out of 10 (where 1 is resting and 10 is max). Keep it going for 5-10 minutes and gradually increase intensity. And yes – warming up includes stretching! CARDIOVASCULAR TRAINING Developing a strong heart and healthy lungs is an essential part of any fitness program. Cardiovascular fitness can be achieved through any activity that maintains continuous, rhythmic movement for 30-60 minutes. Walking, running, cycling, swimming, rowing, cross-country skiing and, of course, aerobic classes are some examples of aerobic exercise. Aerobic exercise (exercise fuelled by oxygen) can be sustained for long periods of time. For this reason, it burns more calories and fat than anaerobic exercise (like lifting weights). Working to between 70 and 80 percent of your Heart Rate Reserve (or

going to give you bulging biceps. This is due to hormonal influences. Generally speaking, female testosterone levels prevent most women from building excess bulk or size. COOL-DOWN The purpose of a cool-down is to bring the body temperature, respiration and heart rate down to pre-exercise rate. To cool down, gradually decrease your exertion (so if you have been running, take it to a jog, then a walk), for 3-5 minutes as you end your workout. And just as you would in the warm-up, follow up with a good stretch. FLEXIBILITY We all know it’s been voted “most likely to be left out,” but stretching is an essential part of any fitness routine. Stretching is not a warm-up! It’s a part of your warm-up. Because it is performed most effectively and safely when the joints have been limbered and the muscles are warm, stretching should take place at the end of your warm-up. Bouncing and forcing joints beyond their normal range of motion can cause overstretching muscles and ligaments around the joint. This can be more harmful than not stretching at all. Each stretch should be held at “the point of tension, not pain” for a minimum of 15 seconds. After a workout, all muscles that were worked should be stretched. When done correctly, stretching will increase your flexibility, relieve DOMS (Delayed Onset of Muscle Soreness), and make you feel good. Believe it or not, stretching just might become your favourite of the Fitness Five.


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Looking for Gain Without Pain? Just Add Water! Written by Tiffany Bambrick

Coordinator, Fitness & Wellness Queen’s University Athletics & Recreation Certified Personal Trainer Let’s face it – the treadmill can get a little boring after a while. We all know that fitness routines can get painfully repetitive. So, if you’re looking to liven things up, or find a fun way to get back into fitness, consider the timeless solution that works for so many things in life: just add water! Water exercise is one of the best overall fitness activity choices. It offers lower impact and better range of motion and mobility than other forms of exercise, and in non-swimming activities like Aquatics, there is not a lot of skill required to get your feet wet.

A Lower Impact Workout with a Punch The buoyancy of water reduces your weight by close to 90 percent, which reduces the amount of stress on weightbearing joints, bones and muscles. This non-impact exercise is an excellent workout for people recovering from an injury, who have arthritis or back problems, or who are just starting out. 16 healthy living now

A Great Instructor and Music Can Make the Workout More Enjoyable A water fitness class with a certified instructor is an excellent way to try water exercise. A good class includes a warmup, a gradual build of cardiovascular and muscle conditioning, and a cool-down. It also provides options or modifications for all levels. Choose a class with an instructor and music you enjoy to transform the class from a chore into something you look forward to. Challenge Yourself and Think Outside the Class If you think you have to attend a water fitness class to experience the benefits of water, think again – you can try water running, aqua Pilates, aqua Yoga, water

is a great example of raising the bar on intensity. Balancing on a paddleboard is a fierce challenge for the core muscles. And adding yoga postures helps increase the balance challenge while building strength and flexibility for your whole body. Casual Swimming Counts as a Workout Too Hit your local pool and look for some open swimming times. Think about lane swimming, swimming with the family, playing water polo or volleyball, or try taking swimming lessons to up your game and feel a sense of accomplishment. So, the next time you feel like you need to add something fresh to your workout, remember how much fun the water was when you were a child and take the plunge!


While many may have avoided water exercise because of a stigma that says it is only for older adults, water exercises is beneficial and fun for all ages. Because the properties of water minimize impact on the body and provide resistance simultaneously, it offers a great workout – that gets great results. Here are a few reasons water-based workouts aren’t all wet.

The Resistance of Water Makes You Work Harder Just because it doesn’t hurt, doesn’t mean you don’t get a great workout in the water. Because water provides up to 20 times more resistance than air – from all different directions at once – the harder you go at it, the more taxing the workout. Water exercise delivers on all levels: cardiovascular, flexibility, strength and endurance. For a change in your strength training routine, request a personal training session in your gym’s pool.

Tai Chi, Aqua Zumba and even StandUp Paddle Yoga! Stand-Up Paddle Yoga

Tiffany Bambrick works in the Queen’s University Athletics and Recreation department as the Fitness & Wellness Coordinator. She is a certified personal trainer, certified Can Fit Pro older adult specialist, adaptive fitness instructor, Level 3 C.S.I.A ski instructor, level 1 coach, and past certified water fitness instructor and has a degree in Outdoor Recreation. She has training in functional fitness, first aid, CPR, rock climbing, white water kayaking and is currently completing a certification to become a registered recreation therapist. september 2013

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TIPS 237 Written by Dyan Perry

for Healthy Body and Well Being

Fall, with its unpredictable (and sometimes less than pleasant) weather changes, can wreak havoc on our minds and bodies. But there’s no need to pine for the summer weather. For many, THIS is the season of beauty. Meet it head on.

Here are a few things to keep in mind as you look to maintain a healthy inner and outer glow as we slip into the dusk of the year.

1. Skin Both your fundamental fashion statement and your armour against the elements, your skin is your largest organ. For a piece of us that weighs in at 8 pounds on average, it probably gets less love than it should. In the transition from summer to fall, shifts in the character of your skin can range from acne to dry patches. Serious skin conditions such as eczema can flare up as well. Tips: Remembering to moisturize is very important. Especially because you need to begin preparing your “armour” for the ruthless wear of the winter months. Use a moisturizer with an SPF. Just because summer is in the rearview mirror doesn’t mean we can forget about the sun and the damage and cancer risks associated with UV light. According to the Canadian Cancer Society (, an estimated 6,000 Canadians will be diagnosed with melanoma in 2013.

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18 healthy living now

Remembering we only have one planet to live on and one body to live with, make a concerted effort to use products that are green, eco-friendly, vegan-certified, paraben-free, SLS (Sodium Lauryl/Laureth Sulfate) free, gluten-free, formulated without animal products/by-products, mineral oil-free and animal cruelty-free. For a list of better skincare/cosmetic

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2. Hair Hair is a very significant indicator of your overall health. In the wilds of pre-history, men selected their female partners (primarily for reproductive purposes) based on cues that indicated general physical wellbeing. Women with long, lustrous, healthy hair demonstrated good genes, a strong immune system and propensity for general health that would be passed on to their offspring. It is still true today. Treat your hair as an essential fashion accessory. And more importantly, treat it like one you can’t just switch out for something new when you’re having a less-than-luscious day!

Tips Trim regularly at your salon of choice to maintain layering and manage split ends. Depending on the length of your hair, a regular trim should take place every 4 to 12 weeks. The longer your hair, the longer you can go between trims. Ask your stylist for recommendations. If you are considering reimagining your hairstyle, fall is a great time to do it! Trading up waning summer highlights for new autumn lowlights, or darkening your overall hair colour a shade or two is a popular fall ritual.

4. Your Body As the outdoors darkens and cools, so too will your passion for exercise. But don’t despair! There are lots of things you can do to facilitate an active autumn lifestyle. Beyond the obvious of trading the tarmac for the treadmill, as you move things inside, don’t miss this chance to explore hot yoga, zumba or salsa classes. There is something new every year. For hot yoga, invest in a good water bottle, yoga apparel that wicks moisture away from your body and a slip-free hot yoga towel. The best part about hot yoga in the fall is the feeling you get after class. Energized and centred within the cosmos, you are not only compelled to make healthier more eco-conscious decisions, september 2013

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the corner: fall, while beautiful, you are also re-oriented to actually enjoy Please lookaround over your ad carefully and check for: that blast of cool air when you step out- can also crowd your cranium. Work on Addresses – Phone – Spelling – Dates – Corrections or Alterations getting yourNumber up-top tip-top by putting side. Namaste! your brain through the paces with a Approved/Signature: Fall is also a good time to consider a crossword, Sudoku, or a good book. Maysupplement or vitamin routine that will be you’re up for something more chalDate: combat the onslaught of viruses and lenging, like learning a new language, for awill vacation, or responsible both! For ailments that come in with the cold. An preparing Watershed Magazine not be for errors beyond final approval. age-appropriate multivitamin, vitamin C, iOS/iPhone users out there, consider the and vitamin D are usually a good place “Lumosity” app to enhance memory, atemail isskills. acceptable. Please send to: jcarter@ problem-solving As the to start. Speak to your familyYour doctor approval or tention andvia nutritionist to see what they recommend leading online brain-training program, it based your current health and family might be just the thing for that first quiet night by the woodstove. medical history.

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healthy living now

A Force at Four Every force for change begins as an idea. It’s been four years since Amy Doyle launched healthy living now. Much more than just a print and digital magazine, HLN also became a force for personal and environmental quality of life in our community. Beyond its pages, in places such as the annual Spring Expo, Amy has inspired us to do better. To be better. As Mid-Point Productions passes the baton to us at LoLa Communications, it marks the fourth year anniversary of HLN. Embodied in the character and vision of Amy Doyle and Andrea DiRocco, the energy, dedication, creativity and community consciousness HLN represents has been also been passed to us. And we take the stewardship of this vision for healthy living seriously. 20 healthy living now

With every new expert contributor, with every new advertiser, and with every new subscriber, we hope to honour their hope for a healthier, more vibrant region – and a healthier, more vibrant you. Congratulations to Amy and every contributor who helped make HLN a part of our lives, we are honoured to have been welcomed into your dream as it continues to unfold. We welcome your comments and suggestions at Lori, Publisher healthy living now

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healthy eating

Helping you to see and be seen

Healthy Foods Eight ingredients you should consider including at breakfast

I always find that September brings with it a feeling of a fresh start. However, being Written by well-equipped for a Natascha Turner, N.D. productive day (which also means one that doesn’t have you napping at your desk by 3pm) starts before you exit the house – at breakfast. For optimal health, better concentration levels, improved energy and a slimmer waistline I recommend picking a few of these ingredients each day and including them to your breakfast.

❶ your brain on blueberries


While we know the many benefits that blueberries have on insulin, according to research they can also boost your concentration and memory up to five hours later ( health/article-1212579/A-bowl-blueberries-day-keeps-brain-active-afternoon. html#ixzz25VXkcDKg). In the British study, volunteers who drank a blueberry smoothie in the morning did much better at mental tasks in the mid afternoon than people who had an alternative drink. A study at the University of Cincinnati found that blueberry-supplemented diets improved memory function and mood in older adults with early memory decline ( pubmed/20047325). I recommend adding a cup of blueberries daily to your smoothie, topping your yogurt or enjoying them as a side dish to your breakfast.

thing in the morning, a smoothie with a scoop of whey protein isolate (or rice or mixed vegan protein) can provide a quick and easy way of getting into your brain food. As an alternative to protein powder, you can also add a serving of unflavoured, high protein Greek yogurt to your smoothie or simply mix the ingredients in a bowl.

❸ sow your seeds Chai (both ground and seed version) is my favourite options for boosting the fiber of your meal without strongly affecting the taste. Regular use has been shown to raise blood levels of essential fatty acids (aka. brain food!) alpha-linolenic acid (ALA) by 138% and eicosapentaenoic acid (EPA) by 30% according to a study in Plant Foods for Human Nutrition ( ). Add one to two tablespoons of ground chia seeds to your smoothies or get the seed version and top your eggs or oatmeal. As an alternative you can opt for ground flaxseed, or alternative between the two.

❹ dash of cinnamon A study in the journal of Diabetic Care showed that daily intake of cinnamon can improve glucose levels (18-29%), triglycerides (23-30%), LDL cholesterol (7-27%), and total cholesterol (12-26%) (http://www. ). Another study found that 3 grams of cinnamon reduced post-meal insulin levels ( pubmed/19158209 ). Better response to insulin means better blood sugar balance

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Protein is essential for maintaining healthy body composition, blood sugar balance, tissue repair and muscle growth. However a study in the British Journal of Nutrition suggests consuming protein in the morning makes you feel fuller throughout day (http://ajcn.nutrition. org/content/83/2/211.abstract#aff-1) .For those who can’t stomach a large meal first

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and less blood sugar crashes throughout the day. A dash of cinnamon (1/4 teaspoon) is also easy to add in a smoothie, or even your morning coffee or tea.

❺ switch to sprouted grains If you find it hard to give up your morning toast, then I recommend opting for sprouted grain bread (such as Ezekiel). Not surprisingly, several studies show that the consumption of whole grains are associated with lower fasting insulin concentrations then a diet of refined grains ( content/76/2/390.full.pdf+html). The more processed and refined a food item, the lower they are in fiber. Fiber acts as a thick sieve that slows down the absorption of food, keeping you fuller, longer. As a second best option, you can choose 100-percent whole-grain rye bread (such as Dimplemeier and StoneMill breads). Skip the high sugar jams and jellies and top your toast with a couple of fried eggs to get your protein and fats in. Add a side serving of berries or a low glycemic fruit for a quick and easy breakfast option.

❻ get in your greens and reds The ORAC (Oxygen Radical Absorbance Capacity) unit, ORAC value, or “ORAC score” is a method of measuring the antioxidant capacity of different foods and supplements. It is believed that foods higher on the ORAC scale will more effectively neutralize free radicals and in turn this will slow the oxidative processes and free radical damage that can contribute to age-re-

lated degeneration and disease. In various studies, eating plenty of high-ORAC foods has been shown to raise the antioxidant power of human blood 10 to 25 percent; protein rats’ blood vessels against oxygen damage; prevent some loss of long-term memory in middle-aged rats (http://www. ). Items that have a high ORAC value include: Acai berries, unprocessed cocoa beans, wild blueberries, cranberries, blackberries, kale, spinach and match green tea, to name a few. I recommend adding a fruit and veggie powder with a high ORAC score to your smoothies or enjoying it in a large glass of water each morning.


❼ go nuts to stay fuller, longer A recent study by Dr. Richard Mattes found that adults with insulin sensitivity (or pre-diabetes) benefited from including almonds at breakfast (http://www. ArticleDetails.aspx?aID=139 ). It also significantly increased satiety and decreased blood glucose levels throughout the day compared to the nut-free, low fat breakfast. Add a tablespoon of chopped nuts (avoid peanuts) or sugar-free nut butter toyour smoothies. Keeping a wide variety of nut butters (such as hazelnut, almond, cashew, or sunflower seeds) on hand is also an easy way to add a twist of flavour to your smoothies.

❽ the old fashioned way For breakfast, eggs are known to improve appetite control and boost energy levels—regardless of how they are prepared. In a study published in the Journal of the American College of Nutrition, researchers found that participants who consumed eggs for breakfast had greater feelings of satiety, and consumed significantly less calories for lunch (http://www. ). If you find that eggs upset your stomach, try duck eggs, which have a richer taste but are often less allergenic (available through organic grocery stores). Keep in mind that one duck egg is the equivalent of two regular eggs.

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healthy eating

Simple Tips to Curb Your Cravings By Dr. Natasha Turner, ND If cravings are preventing you from reaching your weight loss goals, try following these simple tips to satisfy your urge to splurge.

Prevent Cravings in the First Place ♦ Make sure you are getting enough protein and healthy fats at each meal and snack. ♦ Never miss your afternoon snack. This mini-meal will help balance your blood sugars so you avoid the dreaded “afternoon slump” that often makes us reach for junk food. This snack will also help you achieve greater weight loss. ♦ Be sure to keep hidden sugars from sneaking into your diet. Be on the lookout for drinks, flavored yogurts, low-fat packaged foods, energy bars, granola bars, sauces, dressings and other processed foods. Most are loaded with extra sugar. ♦ Increase your fiber intake. Fiber will help you feel fuller longer, and you’ll feel more satisfied. ♦ Add ground flaxseed or chia seed to your meals, or purchase a non-psyllium fiber supplement to add to your smoothies. ♦ Improve your sleep and consider a natural sleep aid, if necessary. Sleep deprivation is proven to increase our appetite, particularly our cravings for sweets.

Nip a Craving in the Butt ♦ Reach for frozen berries. A 1/4 cup serving feels like a frozen treat. It’s hard to eat too many and, because they are frozen, you have to eat them more slowly. ♦ Sip some herbal tea. Those with fruit flavors tend to be more satisfying, and the warm drink will raise your body temperature, which helps appetite and craving control. ♦ Take glutamine. Open a 500 mg capsule under the tongue to beat your cravings. ♦ Chew vitamin C tablets. One or two are sweet enough to get you through, while also providing health benefits. 24 healthy living now

Hormonally Balanced

snacks on the run Written by Natascha Turner, N.D. Whether you are on the run or just looked to satisfy your stomach in between meals, here are a few quick-andeasy snack options that will keep your blood sugar levels steady and help you acheieve your weight loss goals. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.

2 slices of low-fat Swiss cheese or Jarlsberg cheese 1 to 2 servings of Allégro 4% cheese with a piece of fruit or a few nuts 1 organic apple with 1 tablespoon (15 mL) almond butter 1 serving of plain Liberté Greek Yogurt with one piece of your permitted fruits 12 almonds and 1 slice of Swiss cheese Quest All Natural Bar, The Simply Bar or the Simply Snack 1/2 cup (125 mL) berries mixed with 1/2 cup (125 mL) ricotta cheese 12 tamari-roasted almonds with 1/2 cup (125 mL) blackberries A boiled egg with cucumber slices 1/2 cup (125 mL) hummus with veggie slices (cucumber, peppers, 12 baby carrots) 2 to 3 slices of nitrate- and sulphite-free turkey

12. 13. 14. 15. 16. 17. 18. 19.

1/2 cup (125 mL) low-fat cottage or ricotta cheese mixed with 1/4 cup (60 mL) Liberté Organic Plain or Vanilla Yogurt Liberté Goat Yogurt with one piece of fruit 1 tablespoon (15 mL) pumpkin butter with 2 Wasa or Ryvita crackers 2 to 3 tablespoons (30–45 mL) pumpkin seeds 7 walnuts with a piece of fruit 2 slices of tomato, 2 Wasa crackers, 1 1/2 ounces (45 g) Nu Tofu no-fat cheddar cheese alternative and 1/4 of an avocado 4 pieces of Ryvita High Fibre Snack Bread, 8 almonds, 1-1/2 ounces (45 g) Nu Tofu no-fat cheddar cheese alternative Mix 1/2 cup (125 mL) Liberté Organic Plain Yogurt, 1/2 scoop whey protein isolate, 3 walnuts or 5 almonds and 1/4 cup (60 mL) raspberries or blackberries. september 2013

inspirational reads

FALL Reading Jamie Olivier’s Food Escapes

This new book by Jamie Oliver is all about fun recipes that invite us to escape our everyday culinary lives and explore the world . It’s an adventurous cookbook that embraces great foods from the food-great countries. Every now and then, being brave, defying the daily routine, and filling up on other cultures is a fantastic way to escape. It’s all about just getting out there and discovering wonderful flavours, people, and places that might be just a flight away. So, if you’ve been talking about going somewhere in particular but haven’t gotten around to booking your ticket, this book might be just the thing to send you on your way. Think about it. Coming back from a vacation feeling optimistic about life with lots of beautiful memories – not to mention lots of ideas for incredible dishes!

Peggy Kotsopoulos’ Kitchen Cures

Osho’s Learning to silence the mind

According to OSHO, the mind has the potential to be enormously creative in dealing with the challenges of everyday life. But instead of using the mind as a helpful servant we have largely allowed it to become the master of our lives. Its ambitions, belief systems, and interpretations rule our days and nights, and bring us into conflict with minds that are different from ours. If only there were a way to switch it off rather than lying awake at night rehashing the day’s conflicts or planning tomorrow’s confrontations. One way to silence the mind is through the understanding, watchfulness, and healthy sense of humour made possible through meditation. OSHO proposes that a sharper, more relaxed and creative mind – one that can function at the peak of its unique intelligence – is within your reach. The book even includes a link to tutorials on OSHO Nadabrahma Meditation. OSHO is one of the most provocative and inspiring spiritual teachers of the twentieth century. He is known for his revolutionary contributions to the science of inner transformation, and the influence of his teachings continues to grow, reaching seekers of all ages in virtually every country in the world

Kitchen Cures takes a practical approach to eating foods that benefit how you look and feel. It shows you just how easy it is to alleviate common health problems by applying nutrientdense and delicious wholefood strategies in a way that doesn’t require you to overhaul your entire diet. Whether you lack energy or libido, want to shed excess belly fat, alleviate tummy troubles or joint pain, or are suffering from other health issues, Kitchen Cures offers simple and easy-toimplement food solutions to relieve what ails you. • • • • •

Lack energy? Learn which parts of a coconut can boost your energy immediately. Stressed out? Chocolate can help you chill! Low libido? Find out which pungent root veggie can boost it in no time. Lack lustrous locks? Vinegar can change that. Plus, an entire DIY kitchen beauty section reveals the fountain of youth that has been hiding in your fridge and pantry.

Kitchen Cures includes 40 simple, nutritious, and delicious gluten-free recipes. From the Very Berry Mind-Boosting Smoothie to the Chill-Out Cherry Almond Muffins, you’ll be eating guiltfree foods that will make you look and feel amazing! september 2013 25

kid’s health

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26 healthy living now

FALL BACK Written by Sandie Sidsworth

Fall, a time of colour on trees, crisp and cool mornings leading to soft warm afternoons. A time marked by an enthusiastic return to the routine we were so weary of in June. Then, like a final, secret autumn treat, thereâ&#x20AC;&#x2122;s the November time change when we â&#x20AC;&#x153;fallâ&#x20AC;? back one hour and gain that additional hour of sleep that we all seem suddenly to need so much. Physically, and within the context of our bodyâ&#x20AC;&#x2122;s circadian rhythm, gaining that extra hour is easier to process than the change in the spring when it feels like an hour is being taken away. Still, with the combination of after-school activities and earlier sunset, children can sometimes take a couple of weeks to adjust to the change in our reckoning of time. But there are some things parents can do to alleviate childrenâ&#x20AC;&#x2122;s stress from seasonal time changes. Transition the time change: Starting the Wednesday or Thursday before the time

change, drop bedtime back by 15 minutes each night. By the time the shift comes, your childâ&#x20AC;&#x2122;s internal clock will have had a chance to gently shift to its new setting.

Maintain the normal bedtime routine: Children need that routine to prepare their bodies for rest. The more familiar the routine, the more comfortable they will be. While children should transition through the time change within a couple of weeks, itâ&#x20AC;&#x2122;s worth noting that adults who suffer from Seasonal Affective Disorder (SAD) may find that starting and finishing their workday in the dark triggers their illness. Adults with SAD should ensure they are adhering to their light therapy regimen, begin exercising a little later (or earlier) in the evening and working within their own routine to lessen the impact of their illness. Focusing on routine and self-care as parents and supporting a gentle transition for your child will lessen the stress of the time shift just as we head into the holiday season. But that, as they say, is another story! september 2013

kid’s health

Pump up the fun!

Nothing to Wear?

With Delicious, Nutritious Spiced Pumpkin Seeds Don’t toss those seeds! With a little seasoning and honey, they are a sweet and spicy snack with that offers a whole bunch of crunch. Pumpkin seeds (also called pepitas) provide a healthy dose of bone-buttressing magnesium and copper, cholesterol-lowering phytosterols, and anti-inflammatory omega-3 fatty acids. And turning them into an irresistible snack couldn’t be easier. • Pumpkin seeds • 1 tablespoon extra-virgin olive oil • Kosher salt and pepper • 1 pinch cinnamon (optional) • 1 pinch cumin (optional) • 1 pinch cayenne (optional) • 1 tablespoon honey (optional) 1. Preheat oven to 350 degrees. Remove seeds from pumpkin. Discard membranes and spread seeds on baking sheet. Bake for 20 minutes. 2. Remove from oven. Toss seeds with olive oil, and salt and pepper to taste. You can also add cinnamon, cumin, cayenne, and honey. 3. Return to oven and roast coated seeds until golden, about 15 minutes. Scrape from pan and stir seeds as they cool to prevent sticking

Reading for your Child As any good children’s book should, I’d Know You Anywhere shares an important message: there are things about you that make you unlike anyone else. Things that maybe only a father or mother would know. This quiet treasure of a book affirms that the intimacy and trust of children’s relationships with their parents also mean that when they decide to be different one day their parents will support their choice. It is a celebration of the fact that every child is special and unique, but also of the idea that children dream of being something different as well. Another in a string of heartfelt masterpieces from bestselling author and artist Nancy Tillman, I’d Know You Anywhere is a perfect way to cherish the joys of imagination and self-actualization, and the comfort of always knowing that a parent’s love is unconditional.

About the Author Nancy Tillman is the author and illustrator of the New York Times-bestselling picture book, On the Night You Were Born; its companion journal, The Wonder of You; The Spirit of Christmas; Wherever You Are, My Love Will Find You (also a New York Times bestseller); and The Crown on Your Head. She also created the mischievous cat Tumford in Tumford the Terrible and Tumford’s Rude Noises, and illustrated It’s Time to Sleep, My Love by Eric Metaxas. Nancytillman.Com

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28 healthy living now

Budgeting your after-tax cash flow matters in retirement. How you might improve your after-tax retirement cash flow? Cash flow is often more important in retirement than in preretirement, particularly in the early stages of this life cycle. During this new phase in a person’s life, many retirees face the challenge of adjusting to the fact that many expenses do not come with an on/off switch, coupled with the reality that they now have to manage lifestyle expenses without the benefit of a salary. Working with an advisor may help you prioritize and utilize the assets that you have built up during your lifetime to help ease these pressures. Achieving this goal will generally involve creating a budget as well as a full review of your living expenses. How you might improve your after-tax retirement cash flow? To better understand how you may improve your retirement cash flow, you must first understand what funds are available to you. The following diagram, often referred to as the “retirement pyramid”, illustrates the main sources of income that a retiree will typically utilize during their retirement years. The foundation, or lowest pyramid tier, includes income that is perceived as fixed or “guaranteed” such as government benefits and employer sponsored/funded retirement plans. The second and third levels include assets that you may have accumulated during your working years to help meet your retirement objectives. Understanding the resources that you have available to meet your retirement goals is the first step in determining your retirement cash flow. The second step is to assess and manage the tax efficiency of the income you are collecting to help minimize the amount of income taxes paid. To this end you will need to understand (where applicable) the tax effectiveness of the income received and determine whether any portion of this income can be split or shared with a spouse or common-law partner (“partner”) to minimize the overall tax-


es you pay as a couple. Managing tax efficiency, will often involve working with your tax specialist or accountant in addition to your financial advisor. Financial planning principles suggest that fixed income sources such as government benefits and employer sponsored defined benefit plans be used to meet your “fixed” living expenses while other sources of income are directed towards discretionary expenses. However, a more holistic approach to meeting your retirement needs may involve assessing your income needs in stages as you advance through your retirement years. Once you have assessed your needs, you may prioritize the income available to meet those needs. One course of action for retirees to consider is working with a financial advisor to prepare retirement scenarios and review future income sources and needs Based on your particular circumstances, you may consider making withdrawals from your non-registered investments first. While this may result in using some or all of your non-registered capital, it may allow your RSPs to grow on a tax-deferred basis. When you are required to collapse or convert your RSP into a RIF (or purchase an annuity), any required withdrawals, such as minimum RIF payments, may then be used to pay for fixed expenses, discretionary expenses, or reinvested into a non-registered account or TFSA (where contribution room is available). As a retiree, it is important to understand how various sources of investment income within a non-registered account are taxed as this can help improve your retirement cash flow. Your advisor can help you structure your investment portfolio to minimize the amount of tax you pay and maximize your cash flow. The example to the left illustrates the after tax value of $1,000 of investment income based on various income sources that may be generated within a non-registered account. The information contained herein has been provided by TD Waterhouse and is for information purposes only. The information has been drawn from sources believed to be reliable. Where such statements are based in whole or in part on information provided by third parties, they are not guaranteed to be accurate or complete. Graphs and charts are used for illustrative purposes only and do not reflect future values or future performance of any investment. The information does not provide financial, legal, tax, or investment advice. Partiacular investment, trading, or tax strategies should be evaluated relative to each individual’s objectives and risk tolerance. TD Waterhouse, The Toronto-Dominion Bank and its affiliates and related entities are not liable for any errors or omissions in the information or for any loss or damage suffered. TD Waterhouse represents the products and services offered by TD Waterhouse Canada Inc. (Member – Canadian Investor Protection Fund), TD Waterhouse Private Investment Counsel Inc., TD Waterhouse Private Banking (offered by The Toronto Dominion Bank) and TD Waterhouse Private Trust (offered by The Canada Trust Company). The TD logo and other trade-marks are the property of The Toronto-Dominion Bank or a wholly-owned subsidiary, in Canada and/or in other countries.

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healthy pets

Wellness Art of

Jin Shin Jyutsu

for animals

“Photo courtesy of Tonya Cummins”

Contributor Tellington TTouch, Robyn Hood

The flows of life force that run through the bodies of all living creatures, human and animal, have been mapped for over 5,000 years by the traditional Asian healing arts. These flows provide life-giving energy to every cell, muscle, tissue, organ, and bone. When these pathways become blocked, various dis-harmonies can arise. When these same pathways flow freely, optimalhealth and well being are experienced.

the traditional Asian healing arts with humans, and since 1993 with our fourlegged friends, I have found Jin Shin Jyutsu® to be a tremendous complement to Western medicine. Many times when medical veterinary intervention or prescription medicines were required, Jin Shin Jyutsu®, has generally harmonized the human or animal to the chosen treatment, often reducing side effects significantly.

The centuries-old traditional Asian wellness art of Jin Shin Jyutsu® works with these subtle energy flows to restore and maintain physical harmony and mentalemotional well being. By gently holding one of 26 specific locations called Safety Energy Locks (SEL’S) in combined sequences with another location along these energy pathways you can facilitate the release of stress and tension and unlock the body’s innate ability to heal naturally. Jin Shin Jyutsu is a light touch form of healing closer to energy balancing than to the pressing, rubbing, or massaging forms of acupressure many of us are familiar with. Less pressure is best when applying this simple, but powerful, harmonizing art.

By applying the simple general routines outlined here (called the Trinity Flows in Jin Shin Jyutsu) for just a few minutes a day, you can immediately help your animals enjoy increased wellbeing on all levels: body-mind and spirit.

Jin Shin Jyutsu® For Animals can aid in reducing stress and anxiety, adjusting to new homes/travel/routines, easing “performance jitters” in show animals, helping to maintain ideal weight, promoting confidence, facilitating abuse recovery, and helping our animal companions to age gracefully. By learning to apply Jin Shin Jyutsu® acupressure at home on your animal, you literally stay in touch with their needs and deepen your bond with them. I have found Jin Shin Jyutsu to be especially effective when combined with TTOUCH and TTEAM exercises. In my more than 28 years of practicing 30 healthy living now

Jin Shin Jyutsu® Self Care Foundation Sequences Personally I feel that the Main Central Vertical (MCV) Flows, the Supervisor and Mediator Flows are the foundation of daily ‘basic energy hygiene’. Just like brushing our teeth morning and evening I find that the Trinity Flows energize me in the morning and clear and relax me at night. Main Central Vertical Flows for Horses & Large Animals (quick version per Jin Shin Jyutsu® instructor Lynn Pflueger) 1) Stand left facing the horse. Hold the left fingertips/hand over the center of the poll, and the right hand over the center of the withers until you either feel a rhythmic pulsation under both hands or your horse sighs, licks, chews or shows other signs of relaxation. Notice your breathing and your horse’s breathing may synchronize and deepen as each step opens and harmonizes. 2) Move the left hand to the location held by the right hand at the center of the withers and move the right hand to the place on the spine where the ribcage ends (T19 center of spine). Wait again for the pulses or relaxation to occur.

Jin Shin Jyutsu™ Horse Lynne Pflueger, June 2002

* C7/T1 - At crease when animals head is tilted back gently.

* Sel 6 moved by Lynne Pgleuger, June 2002

Dog/Cat JSJ Composed by Janet Harris and Judy Stolz DV 3/47

3) Move the left hand to the location of the right hand (T19 center of spine) and move the right hand to the base of the tail. Again wait for the pulses or relaxation to occur. For animals in good health using the MCV quick version once to twice weekly is usually enough. For animals with ‘projects’ applying the Trinity Flows more often (for 5-10 minutes at a time) is sometimes needed. Remember, animals don’t need as much help, both in terms of frequency and length of session, as humans do. Less is best. A 10-15 minute session is all most animals need to stay balanced. Main Central Vertical Flow for Dogs and Cats (quick version) 1) LH fingertips to center top of head and RH fingertips to centerline back of neck base. 2) Hold LH as in step 1 for steps 3-5 3) RH to center of scapula. september 2013

healthy pets to SEL 23 and the hand that was on SEL 23 to SEL 25. Mediator flows for animals and humans The Mediator Flows harmonize the right and left Supervisor Flows with each other and the Main Central Vertical ensuring that all flow within the body constantly receive Life Energy from the Source.

Pet-ccessories Urban Paws is simply Kingston’s best spot to find healthy foods, treats and supplements for your dog or cat, and the most amazing selection of  pet accessories on the market.

Simply hold SEL 3 plus the same side SEL 15 until a rhythmic pulsation is felt in both hands or signs of relaxation outlined in the MCV and Supervisor instructions.

4) RH to back centerline base of ribcage. 5) RH to centerline base of tail. Hold each step until a rhythmic pulsation is felt under the fingertips of both hands before moving RH to the next step. Supervisor Flow Harmonizing Sequence For Animals and Humans The Supervisor Flows balance/ clear/”supervise” the energy and physical structures on the entire side of the body front and back that you are working on. If you have time, it is great to apply on both sides, but simply balancing one side will help the other over the course of the day. Lightly hold all SEL’s until you either feel a rhythmic pulsation under both hands or you feel a sense of relaxation, the animal licks and chews, passes gas, sighs or shows other signs of relaxation to indicate the flow has opened. As in the instruction for the MCV Step 1, watch for synchronization of your breathing and that of the animal you are working with. This may take a few minutes - especially at first. For small animals: Hold SEL 11 with the same side SEL 15, then hold SEL 11 with the same side SEL 25. For horses and other large animals: Because of the size/length of large animals/horses, we need to “bridge” the span between SEL 11 & SEL 25 by holding SEL 11 plus the same side SEL 23 and then move the hand that was on SEL 11

Main Central Vertical Flow for humans (quick version) Hold the top center area of your head with your right finger tips or hand and put the left hand/fingertips on your pubic bone. Maintain this until you either feel a rhythmic pulsation under both hands or you feel a sense of relaxation. This may take a few minutes - especially at first. Then, still holding the top of your head with your right hand, move your left hand to your tailbone and hold until you feel the pulse or relaxation. *The above notes were compiled from my understanding of Jin Shin Jyutsu® Self Help Books 1, 2, and 3 by Mary Burmeister as well as from the Jin Shin Jyutsu® 5-Day Basic Seminar and self-help classes I have taken. Jin Shin Jyutsu® is a registered trademark belonging to Jin Shin Jyutsu, Inc. This material has been reviewed and approved by Jin Shin Jyutsu, Inc.


Jin Shin Jyutsu® Self Help Books 1,2, and 3 by Mary Burmeister The Touch of Healing by Alice Burmeister

Available through the store at *While Jin Shin Jyutsu Acupressure For Animals complements any form of veterinary treatment, it is not a substitute for veterinary care. In emergencies always consult your veterinarian.

Find them at and visit their location beside Milestones Restaurant at 27 Princess Street. 613.547.2323 september 2013 27 31

hometown hearts â&#x2122;Ľ

â&#x20AC;&#x2DC;Celebrate the Heroâ&#x20AC;&#x2122; Written by Amy Doyle

As school begins this fall, the anti-bullying message can never be over stated. Celebrate the Hero is a local program that helps schools and organizations propagate good in their communities. Founded by Nick Foley, Celly the Hero uses weekly missions, technology and social media, as well Nickâ&#x20AC;&#x2122;s skill and charm as a speaker and former comedian to spread valuable anti- bullying messages, and to teach people to celebrate themselves. His initiative has been featured in Trend Hunter and Social Business magazines as a progressive thinking anti-bulling movement. Celebrate the Hero celebrates the

Sandie Sidsworth The â&#x20AC;&#x153;bedbug ladyâ&#x20AC;?, Sandie Sidsworth can now boast another moniker, â&#x20AC;&#x153;the hoarding queenâ&#x20AC;?. Sandie is the executive director of the Canadian Mental Health Association for Hastings and Prince Edward, and she is making a profound impact in the lives of people living in our area and across the country. Her expertise, compassion and experience on the front lines of mental health support have garnered Sidsworth one of the seats at the table in a provincial hoarding coalition as she chairs one of four sectors across the province. This has evolved from the National Hoarding Coalition of Canada. Sandie will lend her skills in developing policies and procedures to assist Canadian communities, large and small in dealing with the growing incidents of hoarding, often among the senior population. â&#x20AC;&#x153;Hoarding

95% of young people who donâ&#x20AC;&#x2122;t bully, in hopes to influence those who do in a positive way. As a professional speaker and presenter, Nick presents at local schools, but also at conferences and to large organizations about the importance of celebrating the hero, making good choices and making your life your own.

In his book, â&#x20AC;&#x153;Act Like Youâ&#x20AC;&#x2122;ve Been There: Rules For My Brotherâ&#x20AC;? Nick reflects upon his time as an athlete at the junior, university and professional levels to show the importance of working as a team. He draws on his many experiences to articulate the importance of working and living in an environment that is conducive to all. He believes that simple goal setting will give you the capacity to achieve anything you want. is not caused by a lack of responsibility or laziness,â&#x20AC;? Sidsworth explained. â&#x20AC;&#x153;Hoarding is now considered a mental illness and a large majority of individuals affected have one or more mental health disorders. Often hoarding behaviours can stem from a loss or trauma.â&#x20AC;? Locally, Sandie has been instrumental in not only forming the new Hoarding Coalition for HPE, but also in attracting funding for the program that assists seniors who find themselves in â&#x20AC;&#x153;threat to lifeâ&#x20AC;? hoarding situations. The coalition partners front line responders such as firefighters, social workers and mental health professionals in a unified plan to assist hoarders. Consider, this is only one of the many ways in which Sandie influences mental health awareness, action and policy  for Canadians. Her previous work in developing a simple, but effective system to cope with bed bug infestations in non-profit

Growing up Nick was that skinny kid who was not the most athletic and an easy target, Photo: Nick Foley through his self- deprecating humour, Nick shares his personal stories to compound the importance of celebrating who you are as an individual and how simple words, simple gestures can really change the direction of a personâ&#x20AC;&#x2122;s life. Nick, we celebrate you for all that you do! Thank You!

housing units has become the standard for the Ontario NonProfit Housing Association. Itâ&#x20AC;&#x2122;s a simple process for dealing with the invasive, Photo: Sandie Sidsworth fast-multiplying insects that can quickly take over a home, or even an entire building. Sandieâ&#x20AC;&#x2122;s system uses black garbage bags for items that need to be washed, and then dried at high heat. Clear garbage bags contain clean, quarantined items. And orange bags contain infested items that need to be destroyed. This straight forward, common sense thinking is a hallmark of Sidsworthâ&#x20AC;&#x2122;s style.  For her work in returning dignity and hope to vulnerable populations in our community, and now across the nation, thank you Sandie! 

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september 2013


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publisher’s picks

Publishers Picks View our digital edition at and add us to your book marks! Click the links inside the Publishers Picks tab for an “at a glance” look at events, shopping, dining, travel and interesting finds!

Publishers Picks to keep you moving locally… 1. Bay of Quinte Region 2. Green Quinte 3. Prince Edward County 4. Mindful Movements 5. Hastings County 6. Brighton Applefest 7. County Wines 8. Without Limits 9. Stirling Rawdon 10. Ontario Parks 11. YMCA 12. Quinte Sports and Wellness Centre 13. Quinte Conservation 14. Belleville Youth Soccer Club 15. Quinte Tennis Club Publishers Picks for local eating, shopping, wellness and treating yourself… 1. Living Primal 2. Closson Chase 3. Pinnacle Music 4. Starlet Boutique 5. L’Auberge de France 6. Beautyworks 7. Pure Honey Boutique 8. Belleville Theatre Guild 9. Belleville Library and Gallery 10. Belleville Club 11. French Country 12. Quinte Ballet School of Canada 13. Family Space 14. The Empire Theatre 15. Earl and Angelos 16. The Old Firehouse

34 healthy living now

healthy living now

Publishers Personal bookmarks this month… 1. The Drake Devonshire 2. Homedit 3. Stella McCartney for Adidas 4. Food Network recipe 5. Chatelaine recipe 6. Lyrster 7. The New Yorker 8. Focus on the Family 9. The Red Tomato 10. Live365 11. Blank Sheet Music 12. Goop 13. Bang & Olufsen 14. Wellness information 15. Psychology today, spirituality 16. The Sleep Foundation

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â&#x20AC;&#x153;Flowers are sunshine, food and medicine for the soulâ&#x20AC;?


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