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Healthy David Suzuki Urban Sprawl:




Are we paving over our natural wealth?

So, So Much Hope

The Power of

Raw Foods

In this Issue...

Beating the Odds with So, So Much Hope

Calling All Locavores Gourmet Mobile Food

Aerial Fitness

Container Gardening

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Etheverywtorhinldg isthatdoneis bydonehoipen . - Dr. Martin Luther King Jr. IT’S WHAT’S INSIDE THAT COUNTS... Contributors................................................................................... pg 4 Message from the Publisher.................................................... pg 5 Urban Sprawl - Are We Paving Over Our Natural Wealth?.. pg 6 By Dr. David Suzuki

Container Gardening.................................................................. pg 8 By Kim Katanik-Kuris

Nutrition: The Power of Raw By Kate Cottrell................................................................................ pg 10 Calling All Locavores - Gourmet Mobile Food in 13 Beating the Odds with So, So Much 15 By Megan Lyons

4 Ways to Do an Organ Detox 14 By Dr. Natasha Turner, ND

Ask Dr. 18 By Dr. Jen Webster, MD

Oral Health Linked to Overall 19 By Deborah Steacy

3 Feng Shui Tips to Recharge your 21 By Laura Morris

Beauty Now: Spring Cleaning Your 22 By Megan Lyons

Hair: Taming Wild 23 By Darek Wierzbicki

Legally 24 With Catherine Temple, B.SC.N.,R.N., LL.B.

Retail 25 Health & ‘Appiness / HLNow Book 26 Aerial Arts: Come Join the Circus in 27 By Erin Ball

Train Like an 28 By Patrick Farrell

Physio Corner: 29 By Liz Grant

Events... to Keep You Moving!............................................. pg 30

Seeing the World Through Someone Else’s Eyes........ pg 20 By Nathaniel Della Vedova, O.D.


PUBLISHER Amy Doyle EDITOR Megan Lyons COPY EDITORS Kim Doyle Karen Parnell Burke ART DIRECTOR Lindsey White ADVERTISING SALES Amy Doyle - Linda McNutt - MANAGER OF CLIENT CARE Ann Cooper COVER PHOTO Bob House Photography CONTRIBUTING WRITERS Dr. David Suzuki, Dr. Jennifer Webster, MD, Dr. Natasha Turner, ND, Dr. Nate Della Vedova, Amy Doyle, Darek Wierzbicki, Deborah Steacy, Karen Williamson, Kate Cottrell, Kim Katanik-Kuris, Laura Morris, Liz Grant, Meg Lyons, Patrick Farrell CONTRIBUTING PHOTOGRAPHERS Rose Mary Rashotte - Photos by Ro, Bob House Photography, Erika Wolfe, Elise Bolger Healthy Living Now is published by Midpoint Productions Inc. For information on advertising or to submit editorial ideas, email Visit us online at All rights reserved. No reproduction in any form or by any means is permitted without expressed written permission of the publisher.


CONTRIBUTORS Dr. Natasha Turner, ND is one of Canada’s leading naturopathic doctors and natural health consultants. Author of the bestselling books The Hormone Diet, The Supercharged Hormone Diet and The Carb Sensitivity Program, Dr. Turner is a regular contributor to many publications, including and Her work has been endorsed by New York Times Bestselling authors Suzanne Somers, Dr. Christiane Northrup and Dr. William Davis. Visit Laura Morris is the feng shui expert for CBC’s Steven & Chris, a certified feng shui consultant, and interior decorator. Laura uses feng shui to look at the interaction between the chi of environments and individuals. When she’s not on TV, she works closely with her clients, helping them to revitalize spaces, recharge their spirits, and renew their energy. Deborah Steacy is a registered dental hygienist, teacher, volunteer and accomplished triathlon athlete. Deborah has helped to found and serves as recent pastpresident of the new Dental Hygiene Practitioners of Ontario association. She has earned awards from the Ontario Dental Association and has been actively involved as the President and Kingston District Director for the Ontario Dental Hygienists’ Association. Deborah owns Kingston Dental Hygiene. Kate Cottrell is a medical writer with a long-standing interest in complementary therapies. Over the past 20 years, she has written on a range of topics for both medical professionals and healthcare consumers, with a current focus on new developments in the treatment of autoimmune disease. Kim Katanik-Kuris Since moving to Prince Edward County in 2009 Kim has turned a passion for gardening into a full time career. Her company, PEC Landscape Design, provides garden design, installation, maintenance and a water truck service to her clients. Kim serves on the board of the PEC Horticultural Society and the North Marysburgh Recreation Committee. Darek Wierzbicki internationally acclaimed stylist, has been the recipient of countless awards in the industry, including Canadian Hairdresser of the Year and Avant-Garde Artist. As an established member of the elite Matrix Global Design Team, he stages shows and seminars around the world. Darek has appeared on Oprah and is frequently featured in major publications such as Canadian Hairdresser and Salon Magazine. Bob House has been photographing for well over thirty years now and operates his studio in downtown Belleville. He specializes in portraits, weddings and portfolio development. Always looking for a challenge, he enjoys the entire photographic experience from conception through to realization. Bob is the proud grandfather of three.

Dr. Nathaniel Della Vedova is an optometrist & owner of Kingston Optometry. Dr. Della Vedova is a graduate of the Illinois College of Optometry and performed a residency in Cornea & Contact Lens through the New England College of Optometry in Boston, MA.


There is nothing like a new season to bring forward fresh goals, new challenges and renewed positivity. As the weather begins to warm, take the season opening to allow yourself to open up to new opportunities and challenges and rejuvenate yourself so you can blossom into the best version of you! After all, isn’t that what life is all about? I am excited and honoured to introduce Healthy Living Now to Kingston! After years of successful publications in Belleville, ON, we decided to expand into the limestone city and inspire Kingston through our very own locals with initiative to make the city – and world one step at a time – a healthier and happier atmosphere. It is our mission to encompass our evergrowing local cityscape and bring to you a magazine that promotes health, wellness, fitness and eco living in Kingston and area. We are thrilled to have Internationally renown contributors such as environmentalist Dr. David Suzuki and naturopath Dr Natasha Turner as regular contributors, and we are equally pleased to showcase amazing local trail blazers from a variety of fields such as Dr. Jennifer Webster, MD of Queen’s Medical School (pg 18), Dr. Nate Della Vedova focuses on eye health (pg 20) and Deborah Steacy focuses on eco dentistry on page 19. With trail blazing in mind, we are delighted to feature Kingston’s very own Missy Deyo in our cover story on page 15 and share her battle and ongoing struggle with her kidneys and how she is paving the road to helping others in need of organs with the So, So Much Hope foundation. Speaking of paving the way, we are also excited to introduce Kingston’s first gourmet food truck Farm Girl on page

Celebrate your softer side

Editor Megan Lyons 13. As our city continues to embrace local farmers and entrepreneurs, owner and chef Tamara Bolger shares with us the importance of supporting the community and providing healthy food with her spin on the mobile food movement. With new innovations moving in and the constant rise of technology, we sometimes are preoccupied and forget about the nature that surrounds us. Dr. David Suzuki explores the challenges of our diminishing farm land in Urban Sprawl on page 6. Flip over to our beauty tips on page 22 and get the dirt on ridding your skin of the dull aftermath of cold weather and unveil your youthful glow! Then challenge yourself to a little aerial workout with Erin Ball on page 27. We hope you love the first issue! Now put your best foot forward and take on the season with all you’ve got!


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Despite its huge area, Canada has relatively little dependable farmland. After all, a lot of our country is rock, or buried under ice and snow. Fertile soil and a friendly climate are hard to find. So it might seem like good news that on a clear day you can see about half the best agricultural land in Canada from the top of Toronto’s CN Tower. To feed our growing urban populations and sustain local food security, it’s critical to have productive land close to where people live. Some regions of the country, like the Golden Horseshoe surrounding Toronto, have an abundance of class 1 soils – the best there is for food production. But there, and in most urbanized regions of Canada, increasing proportions of these superior soils now lie beneath sprawling housing developments, highways, stripmalls and other infrastructure. As urban communities have grown over the years, agricultural lands and natural areas have been drained, dug up and paved over. Only five per cent of Canada’s entire land base is suitable for growing food. According to a study by Statistics Canada, our spreading cities sprawl over what was once mostly farmland. Urban uses have consumed over 7,400 square kilometres of dependable agricultural land in recent decades – an area almost three times the size of Prince Edward Island.

Almost half of Canada’s urban base now occupies land that only a few generations ago was farmed. Most of it can never be used for agriculture again, despite city peoples’ efforts to grow food in community plots, on green roofs and by guerrilla gardening. Though there are strong, sprawl-busting policies in provinces such as Ontario, with its Greenbelt Act and Greater Golden Horseshoe Growth Plan, and British Columbia, with its renowned Agricultural Land Reserve, sadly, our urbanizing ways aren’t slowing. A recent study by the David Suzuki Foundation examined threats to farmland in a 94,000-hectare patchwork of farms, forests and wetlands circling Toronto and surrounding suburbs called the Whitebelt Study Area. The report warns that this productive mosaic of green space and rich farmland is at risk from the blistering pace of urban expansion in the Golden Horseshoe. Municipalities there propose developing more than 10,000 hectares of the Whitebelt over the next three decades, in addition to 52,000 hectares of land the province already approved for development before new policies to curb urban sprawl came into effect. Together, these lands are more than twice the area of the City of Mississauga.

BY DR. DAVID SUZUKI Paving over prime farmland and natural assets like wetlands is foolhardy. Studies show that near-urban croplands and farms contribute billions of dollars in revenue to local economies each year, producing a cornucopia of fruits and vegetables, beef, pork, dairy and award-winning wines. As the Foundation report shows, nearurban farmland and green space represents a Fort Knox of natural benefits that we typically take for granted: trees clean the air, wetlands filter water and rich, productive soils store greenhouse gases. Today, most of Canada’s towns and cities are at a crossroads. Down one path is continued low-density, creeping urban expansion. We know how this well-worn route looks: endless pavement, long commutes and traffic jams, not to mention the high social and ecological costs associated with such a wasteful form of urban design. Simply put, continued sprawl threatens the health and well-being of our communities and the ecosystems that sustain us. In the other direction is an extraordinary new path: ending sprawl using the principles of smart growth and creating compact, higher-density communities serviced by public transit, bike paths and walking trails, surrounded by local greenbelts of protected farmland and green space.

Our political leaders and citizens must seize this opportunity to embark on a visionary path to grow our communities smarter and protect Canada’s near-urban nature and farmland. If we value local food and want to maintain the critical benefits that nature provides, we must put food and water first. That’s why we’re calling on municipalities and provincial governments to redouble their efforts to protect our remaining farmland and green space from costly, polluting urban sprawl. You can contribute to the conversation yourself on Twitter at #FoodAndWaterFirst. Learn more at Written with contributions from David Suzuki Foundation Ontario Director Faisal Moola.

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g n i n e d r a G r e n i a t n o C Creating a container is a bit like designing a garden, but with a different formula. The general rule is a thriller, a filler and a spiller. The thriller creates drama and height, such as a banana, dwarf Japanese maple, canna or croton. A filler is the base, such as diamond frost euphorbia, caladiums, coleus and the spillers cascade over the edge to soften the look, such as variegated ivy, sweet potato, nasturtiums or begonias. Create a bold statement by placing three containers together. Plant one taller in the background with a bold splash of colour or texture. Try a hibiscus or hydrangea. Position two smaller containers in the foreground containing fillers and spillers. Stick to an uneven number of three or five to create a visual tension pleasing to the eye. A pair of containers should only be used to balance an entrance and a single container to create an accent at the end of a destination. A row of containers can be used to create privacy in place of a permanent fence. For year round privacy use evergreens such as junipers or holly. If privacy is a concern only when enjoying your deck,



plant large scale ornamental grass. If designing a container is not your thing, simply mass plant. A lot of any one plant is always dramatic. Change your planters with each season. For a spring show, plant tulips, hyacinths, daffodils or muscari. For summer, drop in a pot of begonias or coleus. For fall, a selection of rudbekia or ornamental grass and winter calls for branches of evergreens with red osier dogwood branches. Have four identical inserts available so a new design can simply be dropped in each season. Some additional tips are to fill the bottom of your containers with empty plastic water bottles to make the pots lighter and easier to move. If your pot is to sit on a wooden deck, place “feet� under it to elevate it off the wood and to reduce water damage. When choosing a container, co-ordinate it with the colour and style of your home. Purchase container soil which has been specially formulated with the correct balance of nutrients and slow release fertilizer. Have some fun with children and plant a pizza container: cherry tomatoes, basil, garlic and oregano. Herbs of all kinds do well in containers and can be planted on their own or included with perennials and annuals. Containers can also be used within the garden beds to provide vertical drama to an otherwise flat vista. Containers are an amazingly versatile way to spruce up your deck or yard - give them a try this spring!

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Wolff explains that the body is naturally equipped to metabolize uncooked vegetables and fruits. “Raw, plantbased foods are full of life and vitality. All the components in these foods know where to go in the body to heal, nourish, and support, when they’re raw.” What is the living foods diet? The living foods diet eliminates all meat and dairy products, as well as refined, processed, canned and cooked foods. It features unprocessed, uncooked, organic foods that include: • Vegetables (including roots and sea-vegetables) • Fruits and juices • Sprouts and unprocessed grains • Nuts and seeds • Herbs and spices • Wild-crafted, fermented and dried foods Why raw is powerful T h e “power of raw” is more than a slogan Jerusalem artichoke salad on a bed of buckwheat, for Erika Wolff. It is broccoli sprouts and red pepper slices. how she regained Photo by Erika Wolff her vitality and zest for food, after years of struggling with chronic digestive and health problems. Wolff’s quest for wellness inspired her to study nutrition at the world-famous Hippocrates Health Institute, and ultimately to embrace the living (i.e. raw) foods lifestyle. In the decades since, Wolff has helped many people discover the rewards of raw foods and sprouting, often right in her own “teaching” kitchen.


Raw foods’ natural enzymes, vitamins, minerals and amino acids remain “unzapped” by cooking’s high temperatures, so they deliver maximum nutritional and digestive punch. “As we age, our natural storehouse of digestive enzymes depletes. Raw foods are packed with live enzymes, making them digestive magic bullets. At every meal, you get to choose the magic,” Wolff explains. Raw foods also promote health by alkalizing the body, which tends to be acidic, an effect of our modern lifestyle. Stress and processed foods contribute to a number of common health problems. In fact, many people are attracted to this dramatic change in lifestyle for important reasons – often to help them live better with cancer or chronic illness. You can begin the living foods lifestyle at any age. Wolff recalls

being consulted by Ida, a 73-year old woman who had been plagued by allergies and sickly all her life. It took several years for Ida to make the transition – she was completely rejuvenated by the change to raw foods, and now at 88, she has never looked back. Wolff advises people who are interested in the raw food lifestyle to start slowly and be patient: “First, think about why you want to make this change, and open a dialogue with your body. We all have deep emotional ties to cooked food, and changing our eating patterns takes time.” Start by having a salad as a main meal or an appetizer every day; use about 50% lettuces and sprouts, topped with a variety of colourful vegetables, and homemade dressing made with olive oil or flax seed oil and perhaps lemon juice. A gradual start gives the digestive system time to adapt to the increased fibre intake without a strong cleansing effect. Tr ying the

raw food lifestyle is a journey, Wolff says. “Gradually you learn what your body needs. At first it says, ‘I want sugar and carbohydrates’. You need to tell your body it’s an exploration to see how you feel.” She suggests starting a journal to record your eating patterns and how your body responds to the changes. “When you start to feel better, that is the reward in itself – and provides the incentive to continue the raw foods lifestyle. Never chastise yourself because you didn’t have a salad today – once you do that, you become negative and your ego will react to that.” Beyond salads The mainstay of the living foods lifestyle, and most healing aspect, is the green juice. Green juices have all the protein, fats and essential fatty acids needed for total nourishment. Key ingredients include; sunflower sprouts, buckwheat sprouts, or baby greens (about 50%) and 50% assorted greens such as cucumber, baby kale, cabbage, celery. Ideally, most people need to taste and experience living foods eating for themselves.

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Clockwise from top left: Growing stand with pea green and sunflower sprouts; Dehydrated gluten-free, dairy-free, sugar-free crackers and flatbread; flatbread sandwich filled with guacamole and micro sprouts with salad; sunflower sprouts. Photos by Erika Wolff

Making the transition Adopting the raw foods lifestyle, with its amazingly wide variety of delicious menu options, entails a change in approach to meal planning and preparation. Rather than cooking, some vegetables may be marinated in lemon juice, or slowly fermented with nothing but sea salt (try to imagine the mellowest, most flavourful sauerkraut you ever tasted). Growing the sprouts is fun and rewarding. You can be eating a salad with your own sprout crop within a week. While indoor sprout growing is quite easy, some effort and planning are involved in the sowing, harvesting, storage, and timely consumption of your sprouts.


Earth-friendly philosophy Erika is passionate about the importance of using certified organic foods, for the good of the planet as well as for the chemical-free, nutritional benefits. Sustainability is also a living foods focus – and these days, learning how we can nourish ourselves healthfully and inexpensively off the land with home grown and preserved produce may hold a lot of appeal. It’s often about going back to the “old ways”. Erika learned as a child from her father about harvesting wild foods. She looks forward to spring near her home in PEC, for its bounty of lamb’s quarters, purslane, dandelion greens, and various other edible plants.




It’s no secret gourmet mobile eateries are on the move in Ontario, dominating the Ottawa curbs and docking Toronto street sides. Well guess what Kingston – the gourmet mobile food movement is about to spice up the smaller city scene as we welcome Kingston’s first gourmet food truck Farm Girl Mobile Food Co. It gets better. Not only will Farm Girl be providing delicious “homemade, rustic dishes” to the community, Chef Tamara Bolger will be using fresh, local produce for her inventive cuisine. “Everything will be local,” says Bolger about the food and vision of “farm to truck” she has grown so passionate about. That means healthy ingredients, supporting local farmers and keeping sustainability at a high. It also means an ever-changing, quality menu to accommodate seasonal produce, including vegetarian and vegan options. Farm Girl is the prodigy product of Chef Tamara and her husband, business executive Peter Bolger. The idea unfolded as they moved their family from the Toronto bustle and eased into Kingston life with a breathtaking country farmhouse set on a 10-acre farm. “Supporting the community is so important to us,” says Bolger simultaneously adding fresh herbs to a big pot of her homemade creamy vegetable chowder from the spring menu– the aroma alone leads to uncontrollable mouthwatering. “And so is being aware of where your food comes from. It changes the quality of every meal.” Judging by her hearty chowder, it’s obvious it improves the taste too. Bolger says Wendy’s Mobile Market – Kingston’s largest and one of the best

known resources for local food from over 70 local farms– will be a key supplier, especially for local meats. “I’ve also met a lot of farmers this past fall at the Farmers Market who I will be reaching out too and we will also be growing our own food here at the farm.” That’s right – Bolger will be using her own produce grown in her own backyard. She and her husband have plans already set in motion to expand the garden this spring. All the produce will go directly on the 18-foot truck to be prepared from there. Again, literally “farm to truck.” “The truck is completely equipped with everything we need; two fridge-freezers, flat tops, a convection oven, storage, a prep area, sinks for washing, and a full generator. We are completely self-sustained.” The Canadian made, red barn on wheels is set to hit the Kingston curbsides in late May or early June. Farm Girl will also be dishing out to festivals, parties and pre-booked wedding gigs. To view Farm Girl’s seasonal menu and upcoming locations, check out

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All toxins must be processed through the body via the detoxification pathways in our liver, which is why it gets the bulk of our attention during any detox program. However, by supporting your other organs as well, you will improve the results of your detox and in turn reap the benefits of better health, glowing skin, better digestion, and increased energy. Breathe a little easier: While many people don’t consider the lungs as part of your detoxification squad, they are responsible for filtering out fumes, allergens, mold, and airborne toxins. When we are stressed, we tend to shift from deep belly breathing to short, shallow ‘chest’ breaths which in turn reduce your lungs ability to transport oxygen to all your tissues. If you want to boost your lung power, begin to practice diaphragmatic breathing a few minutes each day. You can also look for a general liquid lung cleanse product at your local health food store to improve blood flow in the lung capillaries, stimulate the activity of lung macrophages, and act as an expectorant. Ingredients such as rosemary, honeysuckle and N-Acetyl L-Cysteine help to dilute, detoxify and drain the lungs of toxins. Love the skin you’re in: Your skin is a source of toxin elimination, and like your lungs, it can both absorb toxins and release them. I recommend the use of an infrared sauna one to three times a week. It helps immensely with estrogen detoxification, circulation, fat loss, skin health, athletic performance and improved immune response. For best results add a teaspoon of buffered Vitamin C and 1/4 teaspoon

of Celtic sea salt into a 1 litre jug of water and drink regularly to replenish electrolytes and expedite the detoxification process. Lastly, consider brushing your skin daily. This improves lymphatic drainage, boosts immunity and removes dead skin cells. Look for a natural bristle brush with a long handle and practice brushing your skin (in the direction of your heart) before showering at least once per day. Better out than in: If your bowels are not moving, waste will create toxicity and impede health, Cleansing your digestive system will clear your complexion and improve your energy levels as you gain a sense of well-being. For optimal bowel health I recommend adding in a probiotic twice daily, ground flaxseeds or a non-psyllium fibre source, magnesium glycinate to bowel tolerance. If you are prone to constipation you can also consider adding in the herb Triphala, an Ayurvedic herbal blend commonly used for supporting intestinal detoxification, occasional constipation and overall colon health. Clear it out: If your urine is bright yellow it’s an easy sign that you need to up your water intake. Your kidneys flush waste from the blood and without enough water they can’t do their job very well. Herbal teas that have a blend of goldenrod, dandelion leaf and parsley will help get your bladder going. In turn, some veggies such as celery stalks and cucumbers are great natural diuretics. If you enjoy two cups of water before each meal and snack you will most likely meet your water goal, and you may be surprised to find that you look and feel slimmer when fully hydrated.



At age 25, Missy Deyo has undergone 20 surgeries on weak kidneys, the latest to remove her right kidney. Deyo is the founder of So, So Much Hope, promoting blood and organ donation. Photo by Bob House

When life gives you lemons, make lemonade – the conventional phrase intended to encourage individuals to find the silver lining in a bad situation. Easier said than done. But sports columnist and social media wizard Missy Deyo is living proof that with optimism and a lot of rest, making lemonade of the hard stuff can truly make a positive difference. In this case, lemonade comes in the form of So, So Much Hope – a worldwide campaign Deyo launched to encourage people to become blood and organ donors. Glowing and bright-eyed Kingstonian Deyo has been through much more than your average 25-year-old, battling a life-threatening kidney disease she’ll likely be struggling with the rest of her life in addition to ongoing exhaustion and chronic pain pinching her left side. Looking at her, you wouldn’t know. “It’s hard to go through this illness because people can’t physically see what is happening. I’ve tried so hard to keep myself together but that has been to my detriment because people don’t see it,” she says. The truth is Deyo had her right kidney removed in December 2012 in a “major life-altering” surgery – marking her 20th surgery to date, after years of ongoing issues and failed surgeries. Her right kidney continuously lost the ability to successfully drain fluid which

can lead to fatal infection. “There’s even a photo of me from September after I had a stent (a tube used for internal drainage between the kidney and bladder) removed that was put in during a major surgery in August 2012. My dad took the picture of me in the hospital after [the doctors] took out the stent. I was crying in the picture because of the pain I was in after having it removed, but I was also smiling because he had just told me ‘this was it. It’s done.’ The doctors said the August surgery worked. Within a matter of two weeks I was back in the hospital and found out it didn’t work at all. It was constant disappointment.” “The surgeries that should have worked, the things that would have helped, just didn’t… finally losing the kidney was my best option. It was a willful choice. It has fixed the issues on the right side. It was a tradeoff.” By tradeoff, Deyo means she’ll need to make the best of her life with one kidney. One very weak kidney prone to producing kidney stones ever since her early teens. “Many people can live successfully with one kidney, but for me, it’s pretty risky. With a history like mine you need two kidneys since the left one has been getting infected or blocked since I was 15.” She says this is a tough reality but “doesn’t want to live every day in fear” and continues to take things day-by-day.


“All I can do is try to live as healthy as possible and drink a lot of water and hope the stones don’t come back but realistically it would be a miracle of astronomical proportions if I didn’t’ get another stone. It just is what it is.” According to the Canadian Kidney Foundation, kidney stones are more common in men than women and tend to affect people in their middle age, so for young Deyo, she’s the definition of exception. In Deyo’s words, she’s a “double-wammy” case. “The fact I make this many stones is not dietary or hereditary.” “It just is,” unfortunately. This is where So, So Much Hope comes in. “For a long time I wondered how I could make this a more positive experience. Not necessarily for me but how I could do something positive for what was happening to me in my life.” “There has to be some way people who aren’t sick can help and show their support in some capacity. That’s when I started thinking what if people can actually do something? I think blood donation and organ donation is a major help to so many different people and so many different illnesses. There are a million different ways that can be used to help someone.” So naturally, internet savvy Deyo took to the web – a technology you’d swear was made for her, but she refers to it as a “friend” throughout her long spurs of sickness. “I always loved writing. When I first got really sick, the internet was my life,” she admits, which lead to her blog and sports website babesdigballs. She says the blogosphere world was just for fun, but it all took off quickly and her social media amplified. “As this website grew, alongside it so did all my followers. It just kind of happened that way.” And once the followers poured in, Deyo, who now tweets to over 20, 000 people worldwide, she realized she had a platform. “I had an audience and realized if I just complain about what’s going on in my life people are going to A. walk away feeling worse and B. I won’t have any friends,” she jokes. “I wanted something to change. In that way, I found a way to make sense of something that was happening to me and make it worthwhile to experience. If I have to go through this, at least I can make something good from it.”


And she did. The So, So Much Hope campaign was born on November 21, 2012 only a few short weeks before she went under the knife to have that right kidney removed, in hopes to spread awareness of the need for blood and organ donations and encourage people to become donors According to the Canadian Blood Services, approximately every minute of every day, someone in Canada needs blood. That means, at least 1, 440 Canadians rely on donated blood daily. “People need blood transfusion and transplants to survive,” says Deyo. “Sometimes it’s the difference between the life and death.” And Deyo’s been there. “We sometimes had 24 hours to correct the situation,” she says of her illness, admitting one day she may need a transplant if her health goes south again. She is not currently on the list. Deyo reminds us that the amazing thing about organ donation is you can sign up now and have your organs and tissues donated when you pass. “Registered organ donors can save up to eight lives. So, why would you not? Some people are scared of those things – but I just think the best way to leave this world is to save other people.” After three months of the launch, Deyo says at least 275 people have made the decision to become blood and organ donors through the campaign. The campaign can be found on Twitter @sosomuchhope and at You can also read about it on personal blog in which she travels through the ups and downs of her health journey. “I would really like to get 1,000 people to become blood or organ donors by next Christmas,” says Deyo, optimism continuing to encompass her. “If that’s easily attainable, we’ll aim for 10, 000 people.” Deyo admits she’s been scared through this whole process too, but realizes positivity is the way out.

Left: After having a stent removed in September 2012, an emotional Missy smiles for the camera as her dad reassures her major surgery in August 2012 had worked. Right: Editor Megan Lyons signing her organ donor card online. Photo submitted “At the beginning I was really depressed. It was horrible. It was very inward focused. I was so frustrated and angry about everything and just thought ‘Why me?’ Now that I have something positive, it is totally different. When you get sick, you lose control and you don’t know what will happen. But I wanted to leave a mark.” Deyo continues leave more than a mark.

She is paving the road, one donor at a time, to ultimately, save lives. “I think it is so important I do something good and that I use my experience to make a positive difference. It’s bittersweet, but hey, at least it’s not all bitter! A lot of good has come from this and I hope to continue that.”

HERE IS HOW YOU CAN JOIN THE SO, SO MUCH HOPE CAMPAIGN! • Visit Missy Deyo’s webpage at and sign up to be an organ donor. • Donate blood at your nearest bank. • Email Missy at or tweet @miss_deyo a picture of you signing up to become a donor or donating blood with your full name. Your picture will be posted on the campaign website • Tell friends and family about the So, So Much Hope Campaign!


ask dr. jen BY DR. JEN WEBSTER, MD

My mom just came home from the doctor and was told she has “Stage Three Chronic Kidney Disease”. How is this going to impact her? Can I get it? Chronic kidney disease is becoming more common, and is often a consequence of having a chronic disease. Typically, these include diabetes, high blood pressure, and autoimmune diseases like lupus or rheumatoid arthritis. The stages mean the severity of the kidney disease, and stops at Stage 4. Each stage refers to a different glomerular filtration rate (which is a measurement of how much blood the kidney filters in a minute). Your mom’s kidney’s are working at less than half their usual capacity. This is sufficient to keep her blood filtered, and to make urine, and does not mean she will necessarily need dialysis, or a kidney transplant. Chronic kidney disease (CKD) is important to keep in mind when starting medications, as their doses often need to be adjusted to accommodate the slower kidney function. Ideally, your mom should keep her blood pressure and blood sugar under good control, and check in with her doctor if there are any concerns with this. High blood pressure can damage the microscopic blood vessels that make up the delicate filtration system of the kidneys, as can a high blood sugar. You won’t necessarily inherit CKD, but you may inherit the tendency toward high blood pressure or diabetes. See your doctor to be screened, in order to best help prevent any damage to your kidneys.

Other types of kidney disease can be caused by certain infections, kidney stones, damage from medications, or from rare disorders such as polycystic kidney disease, Alport Syndrome, lupus. If you want to learn more, we actually have a Kidney Foundation in Canada, at www.

I can’t wait to try this boot camp workout, but I haven’t been active in a few years. What should I be asking my health care professional? Congratulations on wanting to give a new workout a try! A boot camp workout is infamous for it’s intense pace, total-body involvement, and ability to raise your heart rate. It’s a great calorie-torcher, but can be very demanding if you are just starting out. While it is always advisable to consult your health care professional before starting physical activity, there are different exercise-readiness tools out there to help you. A common questionnaire is the “PAR-Q” which stands for Physical Activity Readiness Questionnaire (online sample at If you answer “YES” to any of the seven questions, you should bring it to your practitioner for further advice. As always, a common sense approach would be to start any new activity slowly, and gradually build up the intensity of the activity and the amount of time spent. Have your practitioner check your blood pressure, go through the PAR-Q with you, review your history, then start slow and have fun! *Disclaimer: This information is not intended to be taken as medical advice. Please see your own practitioner to obtain advice specific to you. Dr. Jennifer Webster, MD is a family practitioner in Belleville, ON and a professor in the Queen’s Family Medicine program. Dr. Webster lives a healthy, active lifestyle together with her husband Robert and her two children. t. 613.478.1444


Oral Health Linked to Overall Health BY DEBORAH STEACY Recent studies indicate that as many as four out of five people suffer from some form of gum disease. Many have only an early form such as gingivitis, which is a relatively mild infection of the gums. However, almost 50% show a form of periodontitis, which can attack the bone that forms the foundation of your teeth. This form of gum disease is responsible for 60% of adult tooth loss. Gum disease may well be a first indicator of a number of life threatening illnesses that include stroke, heart attack, ulcers, diabetes, respiratory disease, low birth weight and adverse pregnancy outcomes as well as Alzheimer’s disease. It is important to maintain regular dental check ups to ensure over all health and well being. If there is harmful bacteria in the gums and teeth, there is a possibility that it can be transmitted through the blood stream and affect one or many areas of your body. Gum disease is a silent killer. Warning signs such as spontaneous bleeding, tender gums, loose teeth, spaces between your teeth becoming wider and persistent bad breath usually don’t occur until a tooth is about to be lost. At Kingston Dental Hygiene, with a non-invasive procedure the plaque below the gum line is identified by viewing it under a microscope. A specific home care program is then recommended depending on the clients needs. Organ Transplant Patients require specialized preventive dental care. These clients have a compromised health and immune system which place them at increased risk for not only systemic infections, but also oral infections. Medications of all type can have adverse reactions in the mouth. This is also the case with those medications taken by organ transplant recipients. Immunosuppressive agents can cause swollen gums, poor

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healing, excessive bleeding, dry mouth, mouth ulcers, just to name a few. Careful consideration must be made when choosing those products to maintain a healthy oral ecology. Many products readily available may actually contribute to the reactions previously mentioned, instead of healing and reducing the harmful micro organisms invading the gum tissue and teeth. Avoid those toothpastes and mouthwashes with synthetics and chemicals which can cause the oral tissues to slough and bleed as well as xerostomia (dry mouth). Choose those products with natural antibacterial ingredients and healing herbs, often found at local health food stores.


Deborah Steacy is President of the Dental Hygiene Practitioners of Ontario. She is also an active member of the International Academy of Biological Dentistry & Medicine.

c o n ta c t u s t o D ay t o s c H e D u l e y o u r a P P o i n t m e n t



Most of us are lucky. Very seldom do most of us spend much time concerned with our vision. And if we do, usually glasses or contact lenses provide an easy solution. There are those however, who aren’t so fortunate. Amongst the numerous visually impaired, often unspoken for are those that suffer from debilitating corneal injury or disease. The cornea is the transparent dome of tissue on the front surface of the eye. Behind it, the coloured iris and the pupil are visible. The cornea is the first surface that focuses light toward the retina and provides most of the eye’s optical power. Disease and trauma can cause the cornea to degenerate and/or scar resulting in blurred, distorted and obstructed vision. Think of it like constantly looking through a cracked windshield, or one that’s covered in water and mud. Not so easy to drive with, is it? Now do so with constant eye pain... These are not symptoms that are easy to live with. For those suffering from corneal disease such as Keratoconus or Fuchs Dystrophy, or for those who have suffered from horrendous eye injury and infection,


maintaining a career or performing daily tasks can be made difficult or impossible. Fortunately for many of these individuals, corneal transplantation offers a chance at renewed vision. Corneal transplantation involves removing a central button of damaged corneal tissue and replacing it with the clear tissue of a donor – The old windshield comes off, and a new one is installed! Of all tissue transplants, Corneal Transplant Surgery is the most successful. Donated corneas are collected by the Eye Bank of Canada, which examines and screens the tissue to ensure that it is viable and suitable to be used on a recipient. After surgery, patients are routinely examined for corrective lenses and to monitor for the possibility of graft rejection. A donated cornea can dramatically improve the quality of life for those afflicted with corneal disease. Through organ donation these people may once again view our beautiful world through the eyes you no longer use. Please consider organ donation and generously giving the gift of sight.

Three Simple Feng Shui Tips to Recharge the Energy in Your Home BY LAURA MORRIS

After a long winter, your body starts to crave longer days, warm sunshine and fresh fruits and veggies. By using a few simple feng shui practices you can press the reset button on the energy in your home; giving your home a spring detox that will recharge you and your family. feng shui is an ancient practice that works with the integration, movement and interaction of chi. Chi is the vital life force that flows through nature, our bodies and our homes. Feng shui is the art of revitalizing and channeling this energy. It teaches us to bring positive chi into our homes so we can create a shift in our own energy levels. Try adding these three simple feng shui tips to your spring cleaning ritual: • Move or remove 27 things: To create a change or shift in the chi of a space, you need to make some physical changes. Start by doing an audit of the knick-knacks and “stuff” you have on display around

your home. Ask yourself if you really love, need or use it and act accordingly. As you move around your space, clean the objects with love and if you are keeping a piece, place it in a new spot. You can even move a chair or the sofa to a new spot and see how that feels. If 27 in one day is too much, break it down over nine days, tackling three objects a day. Make it a practice to only keep and display things that are meaningful to you and have a positive influence on your chi. • Sweep out stale chi: Open a window or door start sweeping in the corners, under chairs and in places that have been neglected. You are not just going for dust bunnies here, you are visualizing that you are sweeping out stale chi and that it is leaving your home out the open window or door. • Bring in fresh vital chi: After you have shifted the energy and swept out the old, stale chi it’s time to bring in fresh, new chi from nature. Plants, flowers and cut greens from the garden are great ways to do this. You can also peel some oranges and soak the peels in warm water – use the orange water to spritz vital, fresh smelling chi all around your home.

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Spring Cleaning


Spring is in the air which means it’s time to de-clutter your closet of those heavy sweaters, rid your feet of those chunky boots (halleluiah!) and let your toes breathe, and of course, bare some skin. Now, unless you’re Beyonce, chances are your skin has taken a bit of dull tone with the harsh winds us Canadian women endure, regardless of the pounds of moisturizer you’ve slapped on. That’s because the cold spells, heat and low humidity actually strip the natural moisture barrier we do carry. Technically, the fats in our body – the healthy ones we all have – that help bind skin cells together and prevent water loss are actually lost. So not only do we lose natural moisture, it’s tough to keep any in! That being said, one of the best things you can do for skin this season is to indulge in some exfoliant. Out with the old skin cells and in with the new! And I don’t just mean your legs. I mean your beautiful face. Throughout the colder season, it’s easy to back away from frequent face scrubbing because of the irritating – or infuriating – dryness; however, regular exfoliation will wipe away dead skin and improve blood circulation, leading to a youthful glow. Exfoliating everyday is not excessive, especially if you are using natural exfoliants. They are often more gentle and have ingredients that boost new skin cell production and smooth skin. And hey – you can usually find them in your kitchen. Natural is good. Give sea salt a try. Mix a quarter-sized amount into some water and use it each morning. Winter will wear off and your pores will thank you. Sugar will also do the trick and is better for sensitive skin.


HAIR: taming wild curls BY DAREK WIERZBICKI Let’s talk curls. If you’ve got them, embrace them as a gift. There’s no point in arguing with your DNA—your hair wants to curl, so why fight it? Instead, make the most of it. Remember that your straight haired friends envy you! Straightening wild curls takes a little effort, the proper tools, techniques and a lot of product. Suitable tools are large round brushes or large diameter rollers. For our gorgeous model Kingston business owner, Letitia Siasat, we opted for rollers and a sleek finish. Top Tips for Curlies 1. Let your hairs natural oils shine. Avoid shampooing every day. If you wish to keep your hair soft and help it retain moisture, just wet it in the shower and instead of shampoo, use Model - Letitia Siasat conditioner alone. When you shampoo less frequently, you allow the oil produced by the sebaceous glands in the scalp to

remain in your hair for longer, so it lubricates your hair naturally. Your stylist can help you to determine what your scalp requirements are and how often you should wash your hair. 2. A great haircut is the best foundation. Talk to your stylist about what will work best for you. 3. PRODUCT, PRODUCT, PRODUCT! The proper products are crucial and can help manage frizziness, provide lustre and straighten your curly locks. What you need depends on the thickness, texture, and natural elasticity of the hair. Curly hair provides a spectacular canvas for a hairstylist/artist. The most amazing finishing and styling effects I’ve achieved during my career have been with curly hair! Darek Wierzbicki, owner of Studio 237, internationally renowned hairstylist, and recipient of the Canadian Hairdresser of the Year Award, has the answers for your questions about hair! Send them to him at the following websites: or!

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LEGALLY SPEAKING My mother is scheduled to have a hip replacement. She had just told me that she has made me her “Power of Attorney for Health Care”. What is it, and what am I supposed to do with it? In Ontario, a Power of Attorney for Health Care (or PAHC) is a legal document that allows a person (the donor, in this case your mother) to appoint another person ( the attorney, in this case you) to make decisions about that donor’s personal care. Hopefully, all will go well with your mother’s surgery, and you will not be called upon to act as your mother’s attorney. I say that because the law that permitted your mother to make a Power of Attorney for Health Care provides that you only use this document to communicate with health practitioners or make personal care decisions when your mother is no longer able to do so herself. That law is called the Substitute Decisions Act, and when you act under your mother’s PAHC, you are called a Substitute Decision Maker. The Substitute Decisions Act sets out a detailed code of how somebody goes about making a valid Power of Attorney for Health Care, the rights of the person that

makes a PAHC and the responsibilities of the attorney. The minimum age for making a PAHC, or being appointed a PAHC is 16 years. As I mentioned, you consult the Power of Attorney for Health Care when the person who made it is incapable. The Substitute Decisions Act sets out that a person is incapable of personal care if that person is: • Not able to understand information that is relevant to making a decision concerning his or her own health care, nutrition, shelter, clothing, hygiene, or safety, or • Is not able to appreciate reasonably foreseeable consequences of a decision or lack of a decision It could be that a person is incapable only temporarily, for example, sedated and hooked up to a breathing machine. The best way to know what to do if you have to use this document is to speak with your mother. In fact, as an attorney, it is expected that you will attempt to ascertain your mother’s wishes before you make any decisions for her. It may be that your mother has set out specific wishes about the choices she would like to exercise in the


Power of Attorney for Health Care. You will be expected to follow those choices unless it is impossible, and at all times to act in your mother’s best interest. I have a Power of Attorney for Health Care. When I pass away, I want to ensure that my organs are donated. Will having a Power of Attorney for Health Care ensure that this happens? While a Power of Attorney for Health Care may help guide many difficult end of life decisions, this is not the case when it comes to organ donation. Many people may not realize that when a person dies, a Power of Attorney for Health Care is no longer effective. In addition, there is a section in the Substitute Decisions Act that prohibits giving or refusing consent on another’s behalf regarding the removal of regenerative or non-regenerative tissue for implantation in another person’s body. In Ontario, organ donation is governed by the Trillium Gift of Life Network Act. For further information, you may contact the Trillium Gift of Life Network. The phone number for general inquiry is 1-800-2632833.

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FARM FRESH PRODUCE IN VERONA The Frontenac Farmers Market offers locally grown and home-made products from industrious crafters, bakers, canners, gardeners, cooks, artists and most importantly, local farmers! Saturdays from 9am-1pm at the Lions’ Club Hall in Verona. PURE MINERAL FOUNDATION Rocia’s foundation is really four products in one....concealer, liquid/ cream foundation, powder foundation and sun protection. This synthetic free, organic, foundation is available in 20 skin tones. You’ll love Rocia’s all natural, award winning product line. Available at Sigrid’s and KIHC.


SPROUTED GOODNESS FROM STIRLING Back 2 the Garden offers their own custom Organic Sprouted Superfoods that unlock your potential and work at restoring energy levels. Try adding their organic sprouted broccoli seed powder ($19), sprouted lentils ($5.49) or sprouted quinoa ($8.29) to your diet! Available at Back in Motion in Belleville, Sigrid’s in Kingston and Foodland in Stirling & Foxboro or online at

PEPPERMINT FOR THE POOCH! This lovely shampoo bar for your furry friend is made with 100% natural ingredients by Shiva’s Delight. It is vegan, biodegradable and will leave your dog fresh and clean! Available online at Peppermint Dog Shampoo Bar - $12

GAIA NATURAL BABY PRODUCTS GAIA Natural Baby Bath & Body Wash is formulated for infants and children. With no soap or sulphates, it’s perfect for sensitive and eczema-prone skin and can be used everyday! Available at Go Green Baby from $14.99.


HEALTH & ‘APPINESS GYMPact This clever app pays out rewards for sticking to your work out schedule… & fines for skipping out! As a user, you set up a profile and decide how many days you want to go to the gym, along with a penalty for missing a workout. The minimum commitment is one day per week for 30 minutes, and a $5 penalty. If you don’t complete your work out, you get charged. The money you are charged is distributed to those that do complete their work outs... genius! And if you’re wondering how easy it is to cheat (or just claim you did the workout), it uses the GPS in your smartphone to track if you’ve been in the gym. Check in every time you arrive at the gym, and the app will confirm your location. If you leave before 30 minutes, a pop-up lets you know your workout will be cancelled. GymPact is simple, and it gets the job done! <30 Days Challenge Thirty days or less – one simple step at a time – to a lifetime of good health. Brought to you by the Heart and Stroke Foundation, <30 Days Challenge is designed to empower you with information and support to reduce your risk of heart disease and stroke. “This app is a virtual trainer, nutritionist and cheerleader wrapped up together. It gives you one healthy action a day. This quickly adds up to 30 healthy actions - putting you on the path to a lifetime of healthy choices,” says Dr. Beth Abramson, cardiologist and spokesperson for the Foundation. Every day the app delivers a focused, easy-to-do challenge that channels the user’s motivators. Users are rewarded with electronic “badges” when they reach new milestones. Digital badges can be posted on Facebook or Twitter for online bragging rights!



Here’s what we’re reading this spring...

Meals that Heal Inflammation Julie Daniluk R.H.N. In Meals That Heal Inflammation, registered holistic nutritionist Julie Daniluk shows how to change our immune response through diet. The first part of the book outlines the six causes of inflammation and gets to the root of the pain we experience. She then shows how to build a healthy kitchen full of foods that will contribute to our well-being. The book’s easy and tempting recipes include quinoa salad, salmon with fennel and even key lime pie. The Four Season Farm Gardener’s Cookbook Barbara Damrosch & Eliot Coleman Barbara Damrosch and Eliot Coleman are experts in organic gardening. Working through their extraordinary Four Season Farm in Maine, they’ve written the book on how to grow what you eat, and cook what you grow. Eating doesn’t get any more local than your own backyard. The Four Season Farm Gardener’s Cookbook is two books in one. It’s a complete four-season cookbook with 120 recipes from Stuffed Squash Blossom Fritters to Red Thai Curry to Hazelnut Torte with Summer Berries. And it’s a step-by-step garden guide that works no matter how big or small your plot, with easy-to-follow instructions. Your Brain on Nature: The Science of Nature’s Influence on Your Health, Happiness, and Vitality Eva M. Selhub & Alan C. Loggan Scientific studies have shown that natural environments can have remarkable benefits for human health. Natural environments are more likely to promote positive emotions; and viewing and walking in nature have been associated with heightened physical and mental energy. Nature has also been found to have a positive impact on children who have been diagnosed with impulsivity, hyperactivity, and attention deficit disorder. A powerful wake-up call for our tech-immersed society, Your Brain on Nature examines the fascinating effects that exposure to nature can have on the brain.

Aerial Arts:


Generally people enter into the Twisted room with a mixture of fear, excitement and trepidation. The first thing they see is the blue gymnastics carpets (which most proceed to jump on or do cartwheels and then exclaim that they haven’t done anything like that for years). When they look up, they see bright colourful aerial fabric, several trapezes and aerial hoops dangling from the building’s support beams. The fun begins after introductions, filling out a waiver and tucking in shirts to prepare for going upside down. The knowledgeable Twisted instructors guide classes through a fun and challenging warm up and then they teach them how to climb, fly, flip and develop Cirque du Soleil style routines. Why do people pay more money than a regular fitness class to explore aerial arts? The reasons are abundant. The sense of accomplishment is huge. Instead of being in a gym just counting repetitions (you may still count), students are actively, progressively working toward skills that at one point they likely thought were impossible. With time, effort, and dedication, many of the students achieve their goals and then strive (or should I say, crave) for more. Many of the students come to classes expressing their fear of heights. Little by little they begin to conquer their fears. They make great friends. They build strength, endurance, and flexibility. Students have actually grown taller after coming to classes due to decompressing the spine. Many people seek and find back pain relief. The majority of clients who regularly attend Twisted classes are women. It is such an empowering place for them. Many claim that they could never climb a rope in gym class or cross the monkey bars but here they are, ages 16 to more than 60, zipping up and down the fabric, hanging by one arm on the trapeze and doing multiple pull ups. The classes are small, no more than 6 people. Participants build such a great support system with each other that often results in a roomful of cheering and shouting. People are a part of the group as soon as they start. It doesn’t matter if it’s the first day or if they have been training for years; individuals are encouraged by both the teachers and students alike. Students also participate in flexibility challenges where they work on splits and other skills that will benefit them in the air. They have several opportunities each year to showcase their talents for family and friends if they choose. These beginner aerialists soon develop a healthy passion for this style of fitness. They laugh, cry and share experiences together.  They support each other’s struggles (not just circusrelated) and celebrate the victories. Not only does circus create healthy, strong and flexible bodies, it creates life-long bonds and friendships. For more information on classes and how to become a part of Twisted, visit or the Facebook page


train like an ATHLETE 5 EXPLOSIVE MOVES Patrick is a personal trainer at One-to-One Fitness in Belleville. He has a Bachelor of Science in Kinesiology and has experience working in general fitness and athletic performance, as well as rehabilitative settings.


Do each exercise for 60 seconds each, rest 30 seconds, then repeat 4 more times.

BOX JUMP This exercise develops lower body power which is important for speed and quickness. Stand, facing a plyo box, and swing the arms backwards while crouching into a semi-squat position. Jump explosively, generating power from both the legs and the arms. Land softly on the box, being sure to land in the same position as at take-off.

RUSSIAN TWIST ON BOSU This exercise helps develop core stability which is critical in athletic performance. While seated on the BOSU and holding a medicine ball at your right hip, keep your abdominal muscles braced to maintain a stable spine, while simultaneously lifting the medicine ball across your body and to the outside of your left hip. Continue to alternate back and forth with the medicine ball while maintaining your posture.

AGILITY LADDER â&#x20AC;&#x201C; IN & OUT This drill helps to develop quickness and agility, key components in general athleticism. While facing an agility ladder, hop into the first square with both feet being sure to land softly. Immediately after landing, hop with both feet landing outside of the ladder, being sure to land in softly in an athletic stance. Continue to alternate, hoping in and out of the ladder until reaching the end of the agility ladder.


LATERAL HURDLE STRIDES This drill develops lateral power and acceleration, which is a key factor in being able to change direction quickly. In an athletic position, with a series of hurdles to your left, forcefully push off the ground using your right foot, while simultaneously driving the left knee upwards, in order to move laterally over the hurdles. Continue the sequence over each of the hurdles, then repeat the drill, moving in the opposite direction.

SKATERS SLIDE BOARD This exercise develops strength and endurance in lateral hip muscles, as well as muscles of the leg which help with stabilizing the knee. This exercise is particularly beneficial for hockey players as it mimics the demands of skating. Stand at one side of the slideboard in an athletic position. Push off, using the outside foot to propel the body laterally across the slideboard. Use the leading leg to absorb the momentum, helping to stabilize the body. Continue to alternate directions back and forth across the slideboard.

BY LIZ GRANT B.SC.P.T Following several years of research on ergonomics and posture, Anne Fenety, PhD, PT of Dalhousie University concludes “there is no such thing as a good sitting posture”! What does that mean? It means that whether you sit with a roll behind your back or maintain your natural spinal curve; prolonged sitting is potentially harmful to the spine. You think the fancy expensive ergonomic chairs are good? Think again! Motion studies of people sitting while keyboarding concluded that these comfortable ergonomic chairs actually decrease the amount of fidgeting while the less expensive normal chairs force people to move around which is a good thing! Fidgeting when sitting is GOOD Don’t get TOO comfortable Prolonged sitting causes increased compression on our lumbar discs; therefore sitting must be limited to 20 minutes. Individuals must stand up, reach for the ceiling to decompress or walk around for a few seconds to help your spine last a lifetime.




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EVENTS... TO KEEP YOU MOVING! Tuesdays, 5:30 pm Lululemon Run Club - offers a group 5k run designed for all levels. Group meets inside the store at 275 Princess St. Free.

July and August, Local Food Local Chefs Cooking Demos Free cooking demos happen every Saturday starting July 6 from 11am - noon at the Kingston Public Market where Kingston’s best Sundays, 9:30 - 10:30 am chefs demonstrate how to cook Yoga with local food straight from the lululemon athletica’s free SMY class Market! Samples $2 while supplies has moved outside to Battery Park, last. at the East end of Earl St, on the water until Sept 29. Please bring June 15 your own mat and possibly some First Capital Day sunscreen as this practice is rain Celebrate the anniversary of or shine. Kingston being named the first capital of a united Canada! History Kingston Farmer’s Market comes alive in Confederation Park! Market Street, behind City Hall The market operates on Tuesdays, June 14, runs five weekends. Thursdays and Saturdays, through The Kingston Youth Hockey & to November. Sports Festival takes place over 5 weekends at Kingston’s INVISTA Centre. With competitions for The Grand Theatre youth and adults, Elite AAA & AA/A Far too many fabulous acts to list.... Hockey as well as Ringette, this is check it out yourself and soothe one of Ontario’s most prestigious, your soul at The Grand Theatre. largest, and diversified sports fests offering innovation and great competition to talented prospects! June 14, 2013 - 7 pm to 7 am Relay For Life, Cancer Society Fundraiser Napanee District High School, June 15 Napanee. Register a Team, Buy Kingston Pride 2013 Parade Luminaries, Volunteer. Show your colours and show your pride at the official Kingston Pride 2013 Parade! Everyone is welcome June, July & August to march in the parade. Music In The Park Noon Hour Series - Tuesday, Thursday & Saturdays at 12:30pm, June 20 - August 30, every Confederation Park Thursday Downtown Country - Thursdays at Movies in the Square 7pm, Confederation Park Grab your lawn chair and come Downtown Choral - Thursdays at down to Springer Market Square 7pm, St. Andrew’s Church Lawn for of Movies in the Square! Shows Big Band Fridays - Fridays at 7pm, begin June 20 and happen every Springer Market Square Courtyard Thursday until August 30. Show Schedule coming soon! time is at dusk. Stay tuned for this year’s movie lineup!


June 25, 5:30 boarding, Sail 6-8:30 25th Anniversary celebrating Vicky Keith’s hisoric great lakes Swims aboard the Island Queen. Featuring Juno winning artists Great Lakes Swimmers. Raising funds for the YMCA. Tickets online at

August 1 - 5 World Invitational Town Crier Championships The 2013 Championships will feature four days of active competition as criers compete for the coveted title of “World Town Crier Champion”. Visit the events page

June 30, 9am-9pm “Artfest” - Outdoor Juried Art and Crafts Show City Park, Kingston. Exhibitors come from across Ontario and Québec to display and sell their art and crafts in a beautiful setting by Lake Ontario. All articles are handmade and unique!

August 2 - 4 The Canadian Guitar Festival 3060 Sydenham Rd. Dedicated to bringing you the best artists in the fingerstyle world and beyond, The Canadian Guitar Festival celebrates virtuosity, style and stagecraft. Set on a 48-acre campground on beautiful Loughborough Lake, the fest heads into its 9th season.

July 1 Canada Day/Limestone Mile/Red & White People Parade The Limestone Mile at 8:30am, Red & White People Parade at 11:30am and live music all day in Confederation Park ending with fireworks! Register for the run at

August 3, 10 am to 4 pm Princess Street Promenade Downtown Kingston. Princess St is closed for an active, fun & entertaining experience! Your favourite shops & community groups offer great deals & great fun.

August 9, 10, 11 Kingston Sheep Dog Trials Grass Creek Park. Enjoy dog training clinics, live entertainment, spinning and weaving demos, an interactive children’s play area, pony rides, a Success by Six parents & tots activity centre, wagon rides, July 7 and specialty foods for spectators Wolfe Island Classic - 5&10 K Road something for everyone! Race, 9:30 am. August 22 - 25 Limestone City Blues Festival July 11 - 14 The best in blues! Four days of Kingston Buskers Rendezvous the blues hit the Princess Street Jugglers, acrobats, dancers, Stage, Confederation Park, and singers, musicians, comedians, fire- your favorite Downtown venues, eaters, magicians and more hit the capped off by an unforgettable streets for this world-class buskers concert in Market Square! festival. July 7 Sydenham Triathlon & Duathlon (Canoe Tri: 4km-20km-5km)(Kayak Tri: 4km-20km-5km). Register online by June 30 - details at

September 7, 10:30 am to 2pm Fare on the Square- Springer Market Square. Enjoy tastings from many of your favourite local restaurants - recipes using products straight from the farmer’s market for the cost of a voucher. Plus free corn roast, heirloom tomato tastings, free horse drawn wagon rides, face-painting and balloons, live entertainment. September 8, 11 am to 5 pm Kingston Multicultural Arts Festival. Connect with diverse cultures of Kingston at this familyfriendly event in Confederation Park. Music, Dance, Food, Arts, Crafts, Stories and more! Visit September 21 Kingston Dragonboat Festival Teams must be registered by August 30. Details at September 22 5K Kidney Walk Fundraiser, 9am registration. The Woolen Mill, Kingston. Please contact Ann LaBrash at or phone 613-542-2121 or visit September 25 - 29 Kingston WritersFest Four days of literary inspiration and excitement. The 2013 lineup of authors and events will be coming soon to September 27, 7 to 10 pm Art After Dark Take the tour of Downtown’s finest Galleries.








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Sigrid’s Natural Life

Kingston’s Natural Foods Choice For Over 30 Years

Health Foods, Vitamins & Herbs, Sports Nutrition, Gluten-Free Foods Tel: 613.384.1756 | Fax: 613.384.6014

Lasalle Park Plaza, 506 Days Rd., Kingston, ON K7M 4X2

Healthy Living Now Kingston 2013  
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