Okanagan Health & Wellness Magazine Spring 2013 by Okanagan Health & Wellness Magazine

wellness

Okanagan Health &

SPRING 2013

OHW Magazine

MAGAZINE

Challenge Of The Channel Five local swimmers take on the English Channel this summer

Complimentary

P. 15

Overcoming Fitness Plateaus P. 18

Get Out and Ride P. 25

The Truth about Coconut Oil P. 21

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contents Spring 2013

Volume 1 Issue 2

NATURAL HEALTH 8 Renewing Your Immune System with Homeopathy

Ready, set, swim! Okanagan Lake Monster Denise Cesselli is ready to hit the pool for yet another swim practice.

Based on the belief that “like cures like,” the age-old practice of homeopathy focuses on treatment of the whole body, and renewing our immune systems to effectively treat allergies.

10 The Balancing Act

Estrogen dominance causes many health issues for women, including weight gain, insomnia, heavy periods and mood swings. The good news is, it can be treated. Photo by Morten Byskov

WELLNESS 12 Improve Your Joint Health Naturally

If you suffer from osteoarthritis and joint pain, there are alternatives to standard pain medication.

14 A Healthy Workout for Your Skin

Even your skin can benefit from a workout. Try skin needling (or dermal rolling) for a refreshed look.

FITNESS 15 The Challenge of the Channel

The Okanagan Lake Monsters will be swimming the English Channel this summer. They all love a challenge but for these Monsters it’s really an opportunity of a lifetime.

18 Overcoming Plateaus

Fitness

If you’re working hard on improving your fitness but you’re not making any gains, perhaps it’s time for some rest and recovery.

NUTRITION

RECREATION

20 Fabulous Fermented Foods!

25 Get Out and Ride

Improve your digestion–and your health–with fermented foods.

21 Cheers to Good Health

Drink to good health with a fine cup of matcha tea.

21 The Coconut Oil Myth

The truth about coconut oil finally rises to the top.

22 Choose the Right Foods for You

Choosing the right foods isn’t always easy. In this issue, Dr. Sally Stewart looks at why we choose the foods we do, and how we can make better choices.

If you’ve been bitten by the mountain bike bug, then there’s a good chance you’re already out on the trails. But have you signed up for any of the local rides? Join us on the first annual Okanagan Trestle Tour, or choose from any of the great events taking place in the Thompson Okanagan this spring and summer.

IN EVERY ISSUE: 8 Your Questions Answered 28 Healthy Bites 30 Community Events

PET HEALTH 24 The Allergic Dog

When your dog suffers from allergies, you suffer too. A few tips to keep Fido comfortable.

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Spring ‘13 - Okanagan Health & Wellness Magazine 3

From the OHW Team

OHW Magazine

Okanagans Own Health & Wellness Magazine

PUBLISHER LMR PUBLISHING Leanne Christie info@ohwmagazine.com EDITOR Maureen McEwan editor@ohwmagazine.com ADVERTISING SALES Melissa Spooner 250.550.0521 sales@ohwmagazine.com Leanne Christie 250.503.7472 info@ohwmagazine.com OHW Magazine Proudly published by LMR Publishing four times a year. All rights reserved. No part of OHW Magazine may be reproduced or transmitted in any form without the expressed written consent of the publisher. The publisher reserves the right to accept or reject any editorial or advertising material. The views expressed in OHW Magazine are those of the respective contributors and not necessarily those of the publisher or staff. Although all reasonable attempts are made to ensure accuracy, the publisher does not assume any liability for errors or omissions anywhere in the publication or on the website. OHW Magazine reserves the rights to ads produced for advertisers. Publication Agreement #42490022 Okanagan Health & Wellness Magazine is owned and operated by LMR Publishing. Return undeliverable to LMR Publishing, 5816 Tern Place, Vernon, BC V1H 1R2. Phone: 250.503.7472 Email: info@ohwmagazine.com Website: www.ohwmagazine.com Subscription: For your free copy send your mailing address to info@ ohwmagazine.com or visit the website at www.ohwmagazine.com Printed by: Mitchell Press, Burnaby, BC Cover Photo: Morten Byskov - mfoto.ca The Okanagan Lake Monsters in the pool at H20 Adventure and Fitness Centre, Kelowna, BC

Leanne Christie Publisher

Maureen McEwan Editor

irst of all, we’d like to thank everyone who picked up and read our first issue of Okanagan Health and Wellness Magazine; judging by the feedback we’ve received there were lots of you! Thank you all for your positive feedback, ideas and suggestions, we’re looking forward to incorporating many of these into future issues. Like our first issue, our Spring issue also features an assortment of stories. From the benefits of coconut oil to fermented foods and working past those dreaded fitness plateaus, this issue of OHW Magazine will touch on a variety of areas that we hope you will find interesting and inspiring. In fact, we hope you’ll be inspired to join us on the first annual Okanagan Trestle Tour that takes place this July. This fun, non-competitive ride will take us on an 80-km tour along the scenic Kettle Valley Rail Trail, and comes with snack breaks, live music

Melissa Spooner Advertising Sales

and a wine festival. (Now that’s our idea of a bike ride!) And maybe our cover story on the Okanagan Lake Monsters will inspire you to swim the English Channel, or set some other goal that you want to reach. Or, perhaps you’ll be inspired to make better food choices or to simply get out and go for a walk. Because that’s what OHW Magazine is really all about–inspiring you to improve your wellbeing and achieve your goals, whatever they may be. While you’re feeling inspired, be sure to check out our Contributors page and learn a little more about the local experts who’ve contributed to this issue. And please support our advertisers who help make OHW Magazine possible. Now sit back, turn the page and enjoy the rest of the magazine, and thank you for picking up our second issue. n

Okanagan Health & Wellness Magazine OHW Magazine wants to keep you up to date on the latest local health and wellness information. Check out our new website:

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Contributors Lori Anderson

Lori Anderson is the owner of the award-winning North Okanagan Skin & Laser in Vernon. Her passion is educating others on achieving and maintaining healthy skin. Lori is a medical aesthetician and is trained in the Pastiche Method of Advanced Skin Analysis and Skin Needling. She is a Certified Laser Technician and Permanent Makeup Artist. North Okanagan Skin & Laser was voted Best Place for Non-Surgical Makeover in 2012 Best of the Okanagan. Lori and her team are devoted to providing innovative and non-invasive skin treatments to all of their clients.

Morten Byskov, photographer

Morten Byskov has been passionate about photography for many years and started his own business in 2002. His days revolve around business, real estate, portrait, wedding and sports photography, with some wildlife and travel photography on the side. He has taken his camera through Banff, San Francisco, Yellowstone National Park, Mexico City, Denmark, Florida and New York City. In addition to photography, Morten also does website and graphic design. More on Morten at http://mfoto.ca

Dr. Christine Hatfield

Dr. Christine Hatfield is a gynecologist and anti-aging specialist. Her clinic, NOW Health (short for North Okanagan Women’s Health) is in Vernon and can be found online at www.nowhealth.ca. Or, call for an appointment: 250-542-4490.

Raina Dawn Lutz, RHN

Born and raised in Osoyoos, BC, Raina Dawn Lutz, RHN has been practicing holistic nutrition since receiving her diploma in 2011. She consults and teaches yoga out of Get Bent Arts & Recreation in the Cannery in Penticton. Sunshine and sharing her fermentation knowledge are her two favourite things! Learn more about Raina at www.simply-love-food.ca

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Michael Yawney Bill Dick

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Spring ‘13 - Okanagan Health & Wellness Magazine 5

Contributors Dr. Britt Mills, DVM Dr. Britt Mills graduated from the Western College of Veterinary Medicine with a Doctor of Veterinary Medicine Degree in 1989. She has also completed the Veterinary Acupuncture Course, the Canadian Animal Chiropractic Certification Program, as well as other programs in craniosacral therapy, applied kinesiology, prolotherapy and Tui-Na (a form of physiotherapy). Dr. Mills has the unique ability to combine the best of traditional and alternative medicine to provide the highest level of care possible for her patients. She can be reached at Mills Veterinary Services in Armstrong, at 250-546-8860 or online at www.millsvet.com

Claire Monahan

Claire Monahan is Nature’s Fare Markets in-house blogger and author of many of the articles published in The Good Life magazine, as well as her own blog entitled Monday Mornings with Claire. Her other tasks at Nature’s Fare include researching and developing sustainability initiatives, and coordinating employee trainings and procedures.

Calli O’Brien

In addition to being an avid matcha drinker and health enthusiast, Calli O’Brien trains and educates people on the magic of matcha and is the North American Marketing Director for DōMatcha/EcoTrend Ecologics.

Shane Pizzey, MKin, CSCS, CEPat Aspire Health and Performance

Shane Pizzey has worked alongside many of the world’s best strength coaches and he has established himself as a leader in his field. Shane’s extensive experience in the coaching field has been highlighted by stops at two National Sports Institutes (Canada and Malaysia) as well as being a testing specialist for the Calgary Flames and Hockey Canada. Shane’s clients include Olympians, NHL and pro hockey players, junior athletes from all sports, and active lifestyle clients. Shane can be reached at Aspire Health & Performance and by email at shane@shanepizzey.com

Katharina Riedener-Brunner, DHom, RCS Hom, HMC

Katharina Riedener-Brunner was born and raised in Switzerland, where her family used homeopathy as their choice of medicine. Katharina has been practising classical homeopathy for 14 years in the Okanagan and Central Alberta. In her general family practice she treats many patients with allergies and auto-immune conditions. Visit Katharina at www.homeokat.com or call her at 250 485-8333.

Dr. Chris Spooner

Dr. Chris Spooner is the founding partner of Okanagan Natural Medicine in Vernon. He sees a wide range of patients who are looking for a balanced approach that combines conventional and naturopathic medicine. He assists many patients with a variety of complicated health issues, including hormone imbalances, menopause and andropause, chronic pain and joint injuries, cancer, and chronic illnesses. Dr. Spooner is also certified to practice bio-identical hormone therapies, intravenous and injection therapies, chelation therapy, prolotherapy and platelet rich plasma for injured joints, and conventional prescription medications.

Dr. Sally Stewart, PhD (Nutrition, Exercise Physiology, Health Promotion), CSEP Certified Exercise Physiologist, Academic Affiliate of Dietitians of Canada

Dr. Sally Stewart is an instructor in Health and Exercise Sciences at the University of British Columbia, Kelowna Campus. She is also the director of the Nutrition Education Center on campus providing numerous resources and programs. Dr. Stewart has a passion for educating people about healthy lifestyles and is known for her dynamic presentation style at workshops. When she’s not out running, she can be found helping numerous athletes with their nutrition selections. She is keen to help people make smart choices based on sound scientific research to facilitate long-term health and vibrant lives!

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Your Questions Answered

Local experts Judy Fullerton and Lisa Kiglour answer our readers’ questions...

Regarding Lisa Kilgour’s article last issue on refined sugar, why do you not recommend using agave syrup? I have seen it recommended by “nutritionists” on several talk shows and in some magazine articles. Now I’m confused as to whether it is better than white sugar or not.

My physiotherapist has recommended IMS–what is it?

IMS, or Intramuscular Stimulation, is a needling technique used to treat neuropathic pain and targets shortened muscles. Contracted muscles can irritate and cause dysfunction in nerves. The nerves become extremely sensitive and cause innocent, harmless signals to be exaggerated and misperceived, also called supersensitivity. The result is pain, loss of joint range of motion and altered sensations. Untreated, longterm muscle shortening can lead to joint wear and tear and other degenerative changes. IMS is effective, provides lasting relief and has few side effects. It is a skilled procedure proceeded by a detailed biomechanical assessment by a qualified practitioner. IMS uses needles similar to those used in traditional acupuncture. The needles are inserted into the center of the tight muscle or near the irritated nerve roots. If the muscle is normal, the needles are painless. However, if your muscle is supersensitive and shortened, a sensation similar to a muscle cramp or twitch is experienced, followed by a feeling of relief and relaxation as the muscle subsequently releases. No injections or medicine are involved with this technique. IMS is appropriate for several conditions including: - Achilles tendonitis - TMJ pain - Sports injuries - Back and neck pain - Arthritis - Trigger points - Tendonitis/bursitis - Planter fasciitis - Carpal Tunnel Syndrome - Sciatica - Whiplash - Shin splints - Headaches - Frozen shoulder Judy Fullerton, BscPT, FCAMPT, MedAcup, MCPA, is the owner of Easthill Physiotherapy and Acupuncture Clinic in Vernon. Find her online at www. easthillphysio.com, or call 250-545-2922. n

My main issue with agave is that it’s very high in fructose. Fructose is a natural sugar, normally found in fruit. In its whole food form, it is mixed with vitamins, trace minerals and most importantly fibre. The fibre in the fruit slows the digestion of the sugar so the body only needs to deal with small increments. High doses of fructose can overwhelm the liver and studies are finding high-fructose sugars, namely high-fructose corn syrup (50 percent fructose) can harm the liver and even lead to insulin resistance. Agave is 92 percent fructose and doesn’t contain any fibre to slow down its digestion. Honey, on the other hand, contains only 38 percent fructose. As well, if you buy raw, locally produced honey it hasn’t been subjected to any processing and contains all of its needed trace vitamins and minerals for proper digestion. n Lisa Kilgour is a Registered Holistic Nutritionist and wrote The Not-sosweet Facts about Refined Sugar in our Winter issue. Visit Lisa online at www.EatMoreRealFood.com

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Spring ‘13 - Okanagan Health & Wellness Magazine 7

Natural Health Can homeopathy provide relief to those suffering from allergies? Katharina Riedener-Brunne explains how this age-old medicine can be used to effectively treat the whole body and possibly take care of allergies for good.

Renew Your Immune System with Homeopathy By Katharina Riedener-Brunne, DHom, RCS Hom, HMC

omeopathy is a natural system of medicine that uses highly diluted doses of substances to stimulate the body’s own healing mechanism to promote health. The use of homeopathic medicines– popularly known as remedies–is based on the discovery that natural substances are capable of curing the same symptoms that they can cause. By studying the symptoms that develop when a healthy person tests or “proves” a remedy, homeopaths can determine which symptoms the remedy is capable of curing. This is called the Law of Similars or “like cures like.” Homeopathic medicine originated more than 250 years ago, and was founded by Samuel Hahnemann. He further developed this ancient similarity principal, and today homeopathy is often referred to as the fastest growing medicine in the world. In fact, the Royal Family in England has been one of the most known supporters of homeopathy worldwide, and it’s been said the Queen will not travel anywhere without her homeopathic remedy kit. A simple example of this principle can be seen with the common onion. Slicing an onion can cause symptoms of burning and watery eyes, as well as sneezing and a runny nose. Many hay fever sufferers who have symptoms of burning, watery eyes, sneezing, and runny noses have found dramatic relief after taking homeopathic Allium cepa (the remedy made from red onion). Thus the substance that can cause symptoms can, as a remedy, also cure them.

When treating allergies, homeopathy is concerned with the treatment of the whole person (referred to as constitutional treatment) rather than treating the disease or symptoms alone. In order to find the cause of the immune system’s imbalance and treat it effectively, a homeopath needs to consider the individual’s characteristics to properly evaluate his or her ailments. These characteristics can include food preferences and aversions; the influence of climate and environment; family history and inherited tendencies; body build and size; appearance; expression; self-confidence; the ability to deal with emotions like anger and sadness; sleep habits and dreams; relationships and many more. This information allows the homeopath to build a profile of the individual and find the appropriate remedy specific to that person, as opposed to finding a remedy for the disease. Because constitutional treatment is focused on treating the whole body, it can help people with various ailments at different stages of their lives. Constitutional treatment with homeopathy can help people become symptom free, assist in prevention, and is a reliable form of effective and gentle healing, renewing health long term. In the case of allergies the remedy helps to gently renew or reprogram the immune system to a level where it doesn’t overact to the substances it is sensitive to. Often a patient finds permanent relief or a significant decrease of allergy symptoms over the long term. This “renewal of the immune

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system” can take several months but generally improvement is noticeable within two to six months and will increase as the treatment continues. Sometimes the patient will be taking the same remedy over the course of many years, and sometimes different remedies are used alongside the original treatment. The remedies are usually repeated infrequently and may only need to be taken once a month, or less, as the treatment progresses. In the long term homeopathy can help reduce costs considerably while improving the patient’s general health and well being. Our often hectic lifestyles cause our immune systems to become compromised and they tend to under react (through disease) or over react (through auto-immune diseases). By renewing our bodies’ energy through gentle stimulation with homeopathic remedies, we can achieve more frequent renewal at a cellular level. This leads us to a more vital and healthy state, strengthening our immune systems and allowing them to respond accordingly to external invaders or stimuli by allergens. By treating our ailments with allopathic drugs, such as antiinflammatories, anti-histamines or anti-depressants, the opposite usually occurs and the body’s reaction is suppressed. It is important to frequently allow our bodies and minds to become free of suppressants so they can renew, regenerate and restore our natural abilities to heal and defend ourselves with a healthy and strong immune system. n www.ohwmagazine.com

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Natural Health

The Balancing Act Many women suffer from a hormonal condition most have never heard of–estrogen dominance. But as this article explains, it can be diagnosed and treated successfully. By Christine Hatfield

y the time most women come to me, they’re tired of it all–the heavy periods and cramps, the moodiness and sore breasts, never mind the weight gain, insomnia, headaches and a long, long gone libido. Many are taking medications to improve their mood and help them sleep. Some have been given hormones to get their periods under control. They may even be considering surgery. I encourage women to look at their symptoms from a different angle and to understand that their bodies are trying to cope with severe hormone imbalance–estrogen dominance. What is estrogen dominance?

but much more slowly. The result? The scales are tipped towards estrogen and it stimulates tissue unchecked. Stress is another important factor. Both cortisol (our stress hormone) and progesterone are made using the same building blocks. If the body demands large amounts of cortisol, progesterone production will suffer. Who among us does not feel the impacts of stress everyday while trying to balance family, careers and school? There are also hidden stressors such as food intolerances, exposure to environmental toxins and poor diets high in sugar, processed foods and caffeine. When we are stressed, we may not eat right or get enough exercise, so we gain weight. But guess what? Estrogen is made in fat tissue! Higher estrogen levels then cause us to make and store more fat, creating a vicious cycle. Our environment also contributes to estrogen dominance. We are surrounded by xenoestrogens, chemical hormones that imitate estrogen. Cattle and poultry are given estrogen-like hormones so they will grow faster and make more milk. Fruits and vegetables are sprayed with pesticides that can disrupt hormone balance. Shampoos, facial creams and makeup contain agents that mimic estrogen activity. Our liver and digestive tracts, responsible for clearing all these hormones and chemicals, can quickly become overwhelmed. These are some of the most common causes of estrogen dominance. It’s a long list. So, what can you do?

I encourage women to look at their symptoms from a different angle and understand that their bodies are trying to cope with a severe hormone imbalance– estrogen dominance

Most of us are familiar with estrogen, the hormone responsible for our curves and periods. We have receptors for estrogen in every cell of our bodies. Attach estrogen to its receptor and tissue growth is enhanced. When the right amount of estrogen is released from the ovaries each month, women feel whole, energized and healthy. To counter estrogen’s role to support growth, Mother Nature also provided progesterone. This hormone, made in our ovaries and adrenal glands, keeps the effects of estrogen in check. Ideally, estrogen and progesterone work as a team to give us hormonal harmony. Unfortunately, many women have too much estrogen in their bodies relative to progesterone. This creates an imbalance, with estrogen effects becoming dominant. Hello symptoms! Unbalanced estrogen leads to breast cysts, endometriosis, infertility, painful periods, migraine headaches and more. Years of estrogen dominance increases the risk of developing uterine fibroids, endometrial cancer, metabolic syndrome and breast cancer. Estrogen on the rise Hormone production slows down as we age. Progesterone levels drop rapidly during the pre-menopause years, sometimes by up to 75 percent. Estrogen declines too,

When estrogen dominance strikes First, let me tell you about Brenda. When she came to see me seven months ago, I couldn’t see her eyes. They were hidden beneath dark sunglasses she removed only moments before going to sleep each night. That’s how painful and pervasive her migraine headaches had become. To top it off, her periods were so heavy that they left her

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Natural Health bedridden for two days each month. Anemic, fatigued and overweight, she needed help. A series of tests confirmed her diagnosis and we began treatment. Brenda had a head-to-toe makeover using a holistic approach. We improved the functions of her gut, adrenal glands and liver. We found ways for her to manage her stress. We corrected her diet. All these steps were necessary to get her hormones back in balance. Top 10 Causes of Two weeks ago, I saw Estrogen Dominance her eyes: bright, blue and smiling. She took a breath 1. Commercially raised and exclaimed, “It’s helped cattle and poultry fed so much.” The sunglasses growth hormones and were gone. Brenda had estrogen-like hormones. her life back, and she was 2. Commercially grown happy. fruits and vegetables containing pesticides. 3. Xenoestrogen or environmental estrogens in products such as lotions, soaps, makeup, perfumes and hairspray. 4. Industrial solvents such as cleaning products, glues and paints. 5. Hormone replacement therapy of estrogen alone and insufficient progesterone. 6. Stress. 7. Obesity. 8. Excess consumption of processed foods, refined sugars and coffee. 9. Vitamin B6 and magnesium deficiency. 10. Liver diseases, ovarian cysts and tumors.

How to thrive in an estrogen-dominated world

Our bodies are whole, connected edifices we need to treat by exploring root causes. Specialists who practice functional or anti-aging medicine can help put you on the path to hormone balance and wellbeing. But your everyday choices can make a difference too. Begin with your diet and choose organic produce, pasture-raised beef and free-run eggs and chicken as often as possible. Increase your intake of fruits and vegetables, especially cruciferous vegetables like broccoli, kale and cabbage, which enhance estrogen detoxification in the liver. Limit refined sugars and caffeine. Keep your gut healthy with lots of water, fibre and probiotics. Take fish oil every day. Manage stress with yoga, meditation and deep breathing; they all help. Keeping cortisol levels normal is an important part of any hormone balancing program. Supplement with vitamin C, magnesium and B vitamins if stress levels are high. Move your body. Fitness helps you maintain a healthy weight and relieves stress so your body can balance your hormones naturally. Educate yourself about products that may contain potentially harmful, hormone-disrupting chemicals. Learn to recognize the signs of estrogen dominance and speak to your health care provider about hormone testing. By taking your health into your own hands, you can feel happy and at home in your body. n www.ohwmagazine.com

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Spring ‘13 - Okanagan Health & Wellness Magazine 11

Wellness

Improve Your Joint Health Naturally By Dr. Chris Spooner, B.Sc. ND

steoarthritis (OA) is the most common form of joint disease. Many people live with it believing there’s little that can be done to ease the pain. Treatment usually involves taking pain medications such as Aspirin, Advil, or Naproxen, also referred to as non-steroidal anti-inflammatory drugs, or NSAIDS. Generally these drugs are taken until patients are eligible for a joint replacement, which typically means age 65 or older. (The failure rate of implants is much higher in young patients because they tend to be more active, causing additional stress on the implants.) While there is ongoing research into new materials and techniques, there is a real need to find proactive and preventive measures to combat OA. Recent research has shown that while NSAID medications help with pain, they have significant side effects (including peptic ulcer and although less common, liver and kidney failure) and do not slow the progression of the disease. In fact, there is evidence, both from animals and humans, showing NSAIDs may actually accelerate joint destruction. Therefore, new approaches are needed to increase both the safety and effectiveness of treatment, and to positively impact the course of the disease. Ideally, this means combining a safe and effective lifestyle with an integrative medical approach that includes vitamin and mineral supplements and plant-based medicines. Specific treatments can include acupuncture and injection therapies that show promise in regenerating cartilage. Supplements can make a difference Research shows the following supplements can make a difference if you’re dealing with OA. Be sure and talk to your naturopathic or medical doctor to ensure the supplements you’re taking are appropriate for you.

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Vitamin B3 Niacinamide Treatment with niacinamide has been found to increase joint mobility and reduce joint pain and inflammation. Improvement with niacinamide therapy generally occurs within three to four weeks of treatment. And, progressive improvement can continue for up to three years if niacinamide is continued. Niacinamide is a type of vitamin B3 that is well tolerated and safe. When choosing a B3 supplement, use caution with niacin, particularly in the slow-release form, as it is more damaging to the liver than niacinamide. The maximum dose should be 1,500 mg per day. Patients taking more than 1,500 mg should check with their medical doctor or naturopathic doctor and have periodic blood tests to monitor liver function. Niacinamide should not be used in anyone with liver disease such as hepatitis or cirrhosis. Glucosamine Sulfate and Chondroitin Sulfate There has been an ongoing debate about whether glucosamine sulfate or chondroitin sulfate is more effective, or whether the compounds should be used together. Glucosamine sulfate has shown to be well absorbed while on the other hand, chondroitin sulfate is a relatively large molecule and is most likely digested in the stomach before being absorbed. The question of course, is why take the more expensive chondroitin if your body is just going to break it down to glucosamine? MSM Methylsulfonylmethane (MSM) is usually found in combination supplements containing glucosamine or chondroitin. It occurs naturally in small amounts in some green plants, fruits and vegetables, and human adrenal glands. MSM is promoted as an anti-inflammatory and pain reliever, and preliminary research suggests it may decrease degenerative processes in joints. Two preliminary clinical trials have evaluated

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Wellness MSM alone and in combination with glucosamine in the treatment of patients with OA. Results show that MSM modestly reduces pain and swelling but it does not reduce joint stiffness.

It can result in side effects however, including diarrhea, abdominal pain and skin reactions. Devil’s claw seems promising, although more evidence on effectiveness and long-term safety is needed before it can be recommended.

S-Adenosylmethionine S-Adenosylmethionine (SAMe) is made from the amino acid methionine. Research has found that SAMe stimulates cells in the joint to make cartilage, and works as well as NSAIDs in the treatment of arthritis but is better tolerated with none of the side effects. I use SAMe with good results in combination with a therapy called Platelet Rich Plasma. This treatment involves the virtually painless injection of growth factors concentrated from the patient’s own blood into the joint.

Turmeric

Plant-based medicines Devil’s Claw Devils Claw is an African plant that gets its name from the “claws” found on the fruit. It’s believed to have antiinflammatory effects, and when taken alone or in combination with an NSAID, it can decrease symptoms of OA pain.

Turmeric, or curcumin, is a spice commonly used in curry powders. Curcumin, found within turmeric, is said to have anti-inflammatory benefits. Turmeric is safe when consumed as a spice in foods, and seems to be well tolerated when used in the short term for medicinal purposes.

Ginger Ginger is best known as a soothing remedy for motion or morning sickness. However, it is also used for rheumatic conditions such as OA and rheumatoid arthritis as it may have anti-inflammatory effects. Taking ginger for three to six weeks has shown to offer modest improvement in OA. Ginger is safe and has been well tolerated in clinical trials; however, there’s not enough evidence to support recommending ginger for the treatment of OA. Navigating the world of supplements and determining what works can be difficult. Because many of the supplements cannot be patented, the funding for research is limited to smaller scale trials that do not always have the statistical punch that larger trials for pharmaceutical drugs have. Although additional research needs to be done, some of these treatments appear to be as effective as, and better tolerated than, conventional drug therapy. If you suffer from OA, alternative therapy is definitely worth considering. n

Beyond Cholesterol

At the Kelowna Health Show

A presentation by Dr. Michael Murray* Join us for a day of fun and education designed to renew and regenerate mind, body, and spirit April 21 - Gardening May 12 - Mother’s Day June 16 - Father’s Day • Free Admission • Free Featured Speakers & Live Demos • Over 40 Exhibits

Parkinson Recreation Center Kelowna, BC 11:00 am - 4:00 pm Follow us

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In this dynamic presentation, Dr. Murray will explain the role of high cholesterol and other risk factors for cardiovascular disease and how to reduce them through dietary, lifestyle, and supplement strategies. You will learn why looking at cholesterol alone to reduce your risk is not enough. If you are on a statin drug, you will not want to miss this lecture as Dr. Murray will explain that the widespread use of statins is perhaps the greatest medical hoax in history.

When: Saturday April 27, 2013 11:10 am – 12:00 pm Where: Kelowna Curling Club 551 Recreation Ave. Kelowna, BC

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Attendees of Dr. Murray’s presentation will receive a FREE copy of his new book Cholesterol and Heart Health – What the Drug Companies Won’t Tell You and Your Doctor Doesn’t Know

Book Signing at Natural Factors Booth 190 12:00 pm – 1:00 pm * Presentation FREE with admission to Kelowna Health Show

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Wellness

A Healthy Workout for your Skin Don’t let the thought of needles scare you away from this new, skin-reviving procedure. Skin needling is a safe and effective alternative to lasers, and can refresh and renew tired winter skin. By Lori Anderson

hen people think of health and wellness rarely do they think about their skin. Yet our skin is our largest organ and has many functions. It forms a protective barrier over the body’s surface which keeps germs and bacteria out and keeps water in. It regulates body temperature and allows us the sensation of touch, heat, cold and pain. The synthesis of Vitamin D also occurs in our skin. When our skin is healthy it maintains a balance and can better protect us from UV radiation. When it’s free from blemishes, redness and pigmentation, we tend to feel healthier, more vibrant and we enjoy increased selfconfidence. It seems then, that we should include our skin in our health and wellness program and keep it as healthy as the rest of our body. One of the newest, safest and easiest ways to achieve healthier skin is by skin needling. What is skin needling? With a lot of cosmetic hype focusing on laser treatments, which are indeed very effective for treating certain skin concerns, there is a natural alternative which is proving to be as effective as, and safer than lasers. Skin needling, also termed micro needling or dermal rolling, is a form of Collagen Induction Therapy, or CIT. It involves a technique that uses a specialized device with fine, sharp, sterile needles which are rolled over the skin creating little channels. This causes micro-injuries to the skin, which in turn stimulates the body’s natural wound healing response. The formation of new cells occurs and the fibroblasts are activated to create new collagen and elastin which plumps the skin and reverses the visible signs of aging. Micro needling is proven to reduce fine lines and wrinkles; stimulate collagen production; tighten the skin; reduce acne scarring, stretch marks and pigmentation as well as aid in the effectiveness of topical vitamins and creams. Skin needling can be thought of as “fitness for your skin.” When we exercise our bodies, we cause it stress which triggers the body to recover through repairing and rebuilding. Similarly, tiny tears to our muscle fibers during weight training also stimulate a recovery process. When we feed our muscles the nutrients they need, they grow bigger and stronger. This is how the skin responds to the microinjuries caused when we use the roller. The injury to the

skin triggers a healing response and the release of growth factors. When you apply the correct vitamins and serums to feed the skin after rolling, the skin becomes smoother, firmer and healthier and the results are long-lasting. Much like exercise, you won’t see the results from skin needling overnight. It takes regular, consistent workouts to see and feel the benefits of your exercise program. It also takes time for your skin to remodel and renew where you can see a difference in scarring and wrinkles. Your skin will look brighter and fresher because of the exfoliation process that occurs with each session but it will take three to four months to see and measure differences in the firming and smoothing of your skin. Dermal rolling is simple, safe and affordable. Men and women can improve the health of their skin by incorporating the skin needling technique. It can be used on the face, neck, chest and most other areas of the body. Skin needling is also safe to use on any skin type and color, although it isn’t recommended on active acne, open skin lesions, skin cancer or moles. The procedure The rollers used in skin needling come in different lengths. Medical rollers are 1 mm to 2 mm in length and require a topical numbing cream to be applied to the skin prior to clinical treatments. Cosmetic rollers are .2 mm to .5 mm, do not require topical numbing cream and can be used in the convenience of your own home to support clinic treatments. They are easy to use and painless. With proper instruction and guidance from your skin care professional, and used in conjunction with the correct topical creams and serums, you can obtain a noticeable improvement in the health and appearance of your skin. Many types of dermal rollers are sold but will differ greatly in quality. One that is medical grade, FDA approved, and sterilized in a sealed package will be the safest. The needles will stay sharp through months of use with high quality rollers. The cleaning method should be explained clearly as well as the proper technique, frequency and duration of use to ensure you get the most out of your rolling. Incorporating skin needling into your health and wellness program is a natural, easy and effective way to ensure you’re giving your skin the “workout” it needs to maintain good health and a youthful glow. n

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Cover Story

The Challenge of the Channel Photo by Morten Byskov

By Maureen McEwan

hen Brent Hobbs swam the English Channel in 2008, he hoped his swim would inspire others. Five years later, it has done exactly that as a team of five local swimmers, the Okanagan Lake Monsters, plans to undertake the very same challenge this summer. For those familiar with the English Channel, they’ll know swimming across it is not for the faint of heart. “It certainly takes a commitment, you have to train–a lot” says Brent, whose first-hand experience has already played a key role in the Monsters’ training. Swimming the Channel is as much mental as it is physical, and swimmers must be well prepared if they want to cross it successfully. It’s almost an understatement to say the Channel is a complicated body of water and it demands a healthy dose of respect. “It’s a very unforgiving body of water,” says Brent, “and if the Channel wants you out, it will find a way.” The English Channel is fed from the Atlantic Ocean and the North Sea, and that means it’s cold. Between June and September, the water temperature

L to R - Mike Stamhuis, Denise Cesselli, Tracey Sutton, Leora Dahl and Phred Martin

ranges from 15°C to 18°C (that’s 59°F to 65°F) which is downright chilly when compared to Okanagan Lake, which often reaches 22°C in the summer. Then there’s the distance. The Channel measures 35 km across, but in actual fact, the distance for most swimmers is usually between 40 and 50 km, due to the pull of the currents and tides. The Channel

Swimming Association, the official body that regulates and supports swimmers attempting to cross the Channel, stresses the importance of understanding the tides and currents. They can add hours, and distance to a swim, not to mention additional anxiety and exhaustion. The Lake Monsters have done their research. They know they need to be prepared for rough, choppy water

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with waves reaching up to 1.5 m and winds between 13 km/h and 27 km/h. That’s on a good day. They may also face wave heights of up to 2.5 m, with winds gusting between 24 and 40 km/h. Add to the mix the boat traffic (the Channel is the busiest shipping lane in the world with upwards of 500 boats each day), the cold water, swimming at night plus the pollution and suddenly the swim has become an environmental battle. No wonder it’s been compared to climbing Mount Everest. “In fact, fewer people have completed the Channel compared to those who have attempted Mt. Everest,” says Brent. And that alone is enough to send shivers up one’s spine before ever stepping into the water. But those challenges haven’t been enough to prevent the Okanagan Lake Monsters from signing up for the challenge. All of the Monsters–Denise Cesselli, Leora Dahl, Phred Martin, Mike Stamhuis and Tracey Sutton– have their own reasons for swimming, but it’s safe to say they’re intrigued by the challenge, inspired by their coach, and excited more by the journey than the actual destination. Together they will complete the swim as a relay.

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Cover Story

Photo by Morten Byskov

That means everyone each swims an hour before being replaced by the next swimmer in the cue. Once the swimmer line-up is finalized prior to the swim, there is no changing the order of swimmers. And if one swimmer has to drop out for any reason, the entire team must forfeit the swim. And that, says Denise, is one of her biggest fears. “There are 44 pages of rules and if you do one thing wrong you can be disqualified. If someone else does it, that’s okay but I don’t want to be the

one responsible.” You can’t blame her, considering the time commitment everyone has put in. All five swimmers have been training for more than a year, and not just in the pool. Everyone swims a minimum of three days a week, but most have either incorporated an additional cardio or weight training program into their routine. Leora and Phred are working with a dedicated trainer while Denise and Tracey are both training for a marathon this spring. Although Mike is focusing strictly on pool training,

Swimming for a Good Cause The Okanagan Lake Monsters have made a commitment to raise money for the YMCA Okanagan’s Strong Kids Campaign. Their goal is to raise $1,000 each which will provide kids in the community with an opportunity to learn to swim. This is an important fundraiser for YMCA Okanagan and one the Monsters feel strongly about, particularly since they are training out of the H2O Adventure and Fitness Centre in Kelowna. If you’d like to support the Okanagan Lake Monsters’ fundraiser and help a child learn to swim, please visit the YMCA Okanagan online at www.ymcaokanagan.ca or www.ymcastrongkids. ca. For regular blog updates, visit www.leoraenglishchannel.com.

he’ll follow up his Channel swim by competing in six events at the World Masters Games in Turin, Italy. Because of their intense training programs, the Monsters aren’t worried about their physical ability to complete the swim. “I’m really not worried about the team’s fitness, I’m more concerned about jelly fish and the weather conditions,” says Mike, who recently broke two Canadian records and one provincial record at a swim meet in Victoria. He agrees with Leora, who finds the entire sea creature habitat a bit unnerving, particularly after the team swam the Georgia Strait last summer. “I could hear dolphins but I didn’t know where they were, and that freaked me out,” admits Leora. Swimmers have seen dolphins in the Channel, as well as fish, seals, turtles and even the odd shark. It may be a long swim, but at least the Monsters won’t be lonely. Knowing how long the swim will take is difficult to estimate, it really comes down to the weather conditions. Brent believes it will take the team between 12 to 15 hours to complete, but if the tides and currents are strong

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Cover Story and push the swimmers back, all five could spend additional hours in the water. That, of course, means a greater chance of swimming in the dark, with cooler temperatures and an increased risk of hypothermia. The swimmers are not allowed to wear wetsuits, they can only wear a swimsuit, swim cap, goggles and they can use body grease if they choose. Although each swimmer had to pre-qualify by swimming two hours in water no warmer than 15°C, it’s a given that each swimmer will feel the cold. It’s how well they deal with it that’s important. Denise recalls last April when they were swimming in 10°C water and all of them began exhibiting signs of hypothermia. “You watch your teammates so you know how they react,” says Denise. “With hypothermia, things can happen quickly and when someone is drowning, they don’t always yell for help.” So everyone focuses on something other than the cold. Tracey says she’s working on her visualization so

The Captain of the Show The boat captain, Andy King, who’s a registered escort pilot with the Channel Swimming Association, will play a key role in the success of the Monsters’ swim. “He knows those waters like the back of his hand,” says Brent Hobbs, coach of the Okanagan Lake Monsters. Brent also hired Andy as his captain when he swam the Channel in 2008. “I trust him with my life–he will plot your progress and watch your speed in relation to the channel conditions and the tide.” The captain has the power to pull a swimmer from the race if he feels the swimmer’s health is in jeopardy. she can overcome any anxiety she feels. Leora will count strokes to stay focused. Phred says he prefers to swim slightly ahead of the boat, while Mike will focus on swimming fast. Denise says she’s just hell bent on not letting anyone down. “I’m not the fastest, but I’m the oldest and most determined,” she says cheerfully. She pauses then adds thoughtfully, “Most people have a midlife crisis and buy a mink or a Miata, they don’t swim the English

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Channel.” But then again, Denise and the rest of the Lake Monsters aren’t most people. n The Lake Monsters are third in the cue and are scheduled to swim the English Channel sometime between July 29 and August 6, 2013, depending on the weather. For more information on swimming the English Channel, visit www.channelswimmingassociation. com

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Fitness

Overcoming Fitness Plateaus If you’re stuck at a fitness plateau and not making any headway, it’s time to take a serious look at your recovery strategy. Shane Pizzey of Aspire Health & Performance explains how. By Shane Pizzey, MKin, CSCS, CEP

pring is a time when the environment begins regenerating itself after a long winter. Similarly, during periods of intense exercise, we must also have periods of regeneration. As a strength coach I receive many questions from people asking me how to break through a fitness plateau. Before I can answer, I must ask if they have a regeneration and recovery strategy. Often the answer is “no.” Problem solved. Without a proper recovery strategy, your ability to break through a fitness plateau is next to impossible. Regeneration comprises all of the planned activities and nutrition strategies to help your body physically and psychologically overcome the stress of training. It’s essential to recovering quickly and efficiently from exercise. Recovery is the limiting factor to performance. Consider the demands of everyday life, then factor in intense training. It’s easy to see how the body and spirit can break down. The cumulative stress to your muscle

LEVEL 3

fitness plan, and mastered, before moving on to Level 2, and so forth. Rest is what forms the base of Level 1. There’s a big difference between resting and doing nothing at all, and “active rest.” A combination of both “active” and “passive” recovery will maximize your results from training, while reducing your injury potential. In “active rest,” you take a break from

Recovery pool work, compression skins, ice baths, massage, contract bathing Periodisation (training changes), reactive programming, cool down, stretching

LEVEL 2

LEVEL 1

tissue and nervous system requires a recovery plan that’s integrated into your overall daily and yearly game plan. This should include sleep cycle strategies, pre- and post-workout nutrition, as well as dedicated recovery periods. There are three levels of recovery strategies, as seen in the table below. Level 1 must be incorporated into your

Rest (passive and active), sleep, nutrition (refueling and rehydration)

Table 1- Adapted from Grantham 18 Spring ‘13 - Okanagan Health & Wellness Magazine

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Fitness serious training but still do the things that benefit your body, such as playing golf, tennis, or performing some light flexibility work. You’re not training per se, but you’re still getting the benefit of physical activity. In addition to that, you’re having fun. Passive recovery includes things like getting a massage and sitting in a hot tub or cold plunge. These two elements of recovery are essential, and both equally important as training. If you don’t give your body time to recover, it’s never going to improve. The most important components for nutritional recovery are fluid and fuel replacement. You should avoid drinks containing caffeine and drink enough fluid (water or sports drinks) before, during and after training to replace sweat loss. There is a 45-minute window of opportunity for re-fuelling. The ideal recovery nutrition strategy is a meal or liquid supplement containing high glycemic index carbohydrates and quality proteins in approximately a 3:1 ratio. A person’s ability to recover will be enhanced through the use of a wellplanned training program, which allows the body time to recover from the ongoing training. Once you have a plan, accept that there will be times when you need to deviate from it in order to recover. Nothing is set in stone. Listen to your body. In an ideal world, we would all have access to skilled massage therapists whenever we wanted them. In reality, we have to find way of providing this service ourselves. The idea behind massage is that it can impact the body in the following ways: •

•

• •

Increase blood flow, enhance oxygen and nutrient delivery to fatigued muscles, increase removal of lactic acid. Warm and stretch soft tissues to increase flexibility; remove micro trauma, knots and adhesions. Improve mood state. Increase relaxation resulting in feeling less fatigued.

No fear if you don’t have professional hands at your ready. Instead use Self Myofascial Release (SMR) techniques. While stretching can help increase length of muscle fibres, it does not decrease muscle tone nor increase pliability. SMR can break up soft tissue adhesions and scar tissue. A foam

roller (a large circular piece of foam) is the most common tool for SMR. The foam roller is very versatile; in fact you can work almost every muscle group using a foam roller alone. Rollers come in varying densities, allowing for progression as well. How do you do SMR? The general rule of thumb is at least 10 strokes per area. Typically spend 5 to 10 minutes pre- and post-training. A general rule is to roll it along the length of the muscle, not crossways. Recovery and regeneration are key if you want to advance your fitness level

and avoid the dreaded fitness plateau (as an added benefit you will also improve your range of motion). You must have a systematic training plan in place that emphasizes periods of recovery and regeneration. Eat whole non-processed foods, drink plenty of water, sleep well, avoid excess alcohol and incorporate active and passive recovery strategies, including SMR. You’ll find that your body will recover quicker and more effectively, allowing you to achieve your fitness goals. n

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www.Mind-BodyAttunement.com Mind-Body Attunement Therapy is an attachment and trauma focused therapy that combines traditional interpersonal therapies of pioneers such as Freud and Bowlby with current neurobiological approaches influenced by contemporary therapists such as Schore and Levine. Mind-Body Attunement Therapy utilizes the processes of our social nature as it replicates the pattern of attunement in a healthy attachment to facilitate the client’s reintegration of mind and body. This process reactivates the natural healing systems that allow the nervous system to heal and grow. As the nervous system resets, the state of mind is increasingly based in the circumstances of the present moment thereby allowing a general state of peace and calm, with appropriate appraisal of and reactivity to threat. An attuned mind and body have access to a flexible range of coping strategies which reforms the personality and enhances the sense of self. Mind-Body Attunement Therapy Certificate Mind-Body Attunement Therapy Diploma Mind-Body Attunement Therapy Workshops

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Spring ‘13 - Okanagan Health & Wellness Magazine 19

Nutrition

Fabulous Fermented Foods! Living and fermented foods provide our bodies with much needed enzymes that help us properly digest our foods. Registered Holistic Nutritionist Raina Lutz explains why these foods are so important in our diets. By Raina Dawn Lutz, RHN

ermented foods are popular in the natural health world and are moving into the mainstream spotlight as a strange but exalted foodieculture delicacy. More than that, fermented foods are very important in our diet. Our ancestors ate fermented foods regularly. Foods like sauerkraut, kvass, wine, soured grain porridge and breads would sustain tribes during cold winters when fresh food wasn’t available. And, in more recent times, our great grandmothers would prepare fermented foods in the late summer and fall to be stored and preserved in the root cellar to feed the family when harvests were not abundant (how do you think we got by without refrigerators and grocery stores?) Even today cultures throughout the world eat fermented foods daily, some with every meal, including cheese, wine, chocolate, fruits, milk, yogurt, vegetables (sauerkraut, kimchi, pickles) and even tea (kombucha, anyone?) Our diets need to include more live, raw foods. The Standard American Diet relies on far too many over-processed foods and packaged convenience foods. Living foods offer our bodies micronutrients and so much more.

They aid in digestion, strengthen our immune systems and help maintain a healthy population of micro-flora in our intestines. We now know that the gut literally serves as the second brain in that it produces more serotonin (a beneficial mood influencing neurotransmitter) than your brain. Our intestinal tracts are home to countless bacteria, both good and bad. The goal is to find strategies to optimize that bacteria population so that we can live a beneficial, symbiotic relationship where we feed them and they nourish and protect us. We also now know that there is

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a profound, dynamic interaction between our guts, our brains and our immune systems, starting from birth. Many of our regular habits can affect our gut bacteria such as a course (or more!) of antibiotics, sugar intake and chemical additives, birth control pills and poor quality refined foods such as white bread, drugs and toxic metals. Maintaining optimal gut flora with fermented foods and probiotics, especially if taking an antibiotic, is a very important step in your health. If you aren’t eating fermented foods, you will most likely need to supplement with a probiotic on a regular basis. However, the most costeffective method is to ferment your own vegetables. When vegetables are fermented, the lactic acid that’s created enhances their digestibility and increases vitamin levels. Lactic acid also works as a natural preservative, keeping the vegetables in a safe state and promoting the growth of healthy flora in the intestines. These beneficial organisms produce numerous helpful enzymes as well as anti-carcinogenic and antibiotic-like substances. In a culture obsessed with cleanliness through means of pasteurization, the concept of fermenting your own food seems foreign and risky. But nature will let you know if the batch has gone bad (and they rarely do). In a culture where old things are new again, fermentation makes good, healthy sense. These traditional foods are something that shouldn’t go out of style anytime soon. n Find simple fermentation recipes in Raina’s column “The Live Kitchen” on TujaWellness.com

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Nutrition

Cheers to Good Health with a Cup of Matcha Tea By Calli O’Brien

pproximately 10 times more nutrient dense than regular green tea, matcha tea is by far the most potent form of green tea available on the market. Matcha is super-charged and full of antioxidants, catechins and L-theanine, making it one of the healthiest natural

beverages on the planet. Of all the antioxidants found in matcha the most popular by far is the EGCG catechin. Green tea studies have focused primarily on this catechin stating that one needs to drink a minimum of seven cups of green tea a day (and up to as many as 15 cups) in order to achieve the said benefits. However, one study comparing the EGCG content in Matcha to regular green tea found that matcha had an

incredible 137 times more EGCG content than regular green tea. One more good reason to drink matcha every day. Matcha’s high nutrient content is partially due to the way good quality matcha is grown and processed. The plants are shade-grown for two to four weeks prior to harvesting, boosting chlorophyll and l-theanine content. Then, only the youngest, most tender leaves are chosen. These extremely green leaves are then lightly steamed to halt enzymatic breakdown, are de-stemmed, and finally, slowly ground to an ultra-fine powder on traditional stone grinders. Keep in mind, not all matcha is created equal or tastes the same. Matcha has many grades, with ceremonial and premium grades being the smoothest tasting with the highest nutrients. Second harvest matcha is a fine grade too and extremely economical but slightly more astringent. From there the grades become bitter tasting and less green in colour, and are commonly found in coffee and tea bars, or used in baking grades. So look for a good quality matcha tea then drink to good health! n

The Coconut Oil Myth Coconut oil-a misunderstood food that rarely gets the credit it’s due. By Claire Monahan

ike many foods we eat, there has been much debate over the health effects of coconut oil. Naysayers claim that coconut oil contains saturated fats and, as a result, can cause problems like heart disease and obesity. Others claim that coconut oil is composed of medium chain triglycerides that can actually increase good HDL cholesterol and lower bad LDL cholesterol levels. As a consumer it’s often difficult to determine the truth around this highly controversial food. Coconut oil was used regularly in North America before the Second World War. Unfortunately due to conflict with Japan, coconut oil became difficult to obtain, and substitutes like corn, canola, and soy oil became more popular. With the increased use of these oils came an escalation in obesity and heart disease. In turn, a greater awareness of problems associated with high cholesterol led to the belief that any food containing saturated fats could cause heart disease. Past research had always been conducted on hydrogenated coconut oil, a state that is now well known as dangerous. However, hydrogenation isn’t only

limited to coconut oil. Soy, corn, and canola oil are often hydrogenated and added to a number of processed foods. The process of hydrogenation adds hydrogen molecules to the oil, which helps to ensure its shelf life. Hydrogenated oils are one of the main causes of obesity, as well as increased cholesterol and heart disease, never mind a source of great profits for giant food producers. Pure virgin coconut oil was used for centuries as a food staple, offering a multitude of health benefits. Coconut oil is naturally cholesterol and trans fat free and is high in the medium chain fatty acids which have been proven healthy and useful for our bodies. A major component of coconut oil is lauric acid which is a rare medium chain fatty acid also found in mother’s breast milk. Lauric acid supports healthy metabolism and is being researched to determine its anti-fungal, anti-viral and anti-bacterial properties. Contrary to original beliefs, coconut oil can actually help individuals lose weight and regular consumption will help to

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increase metabolism and promote good HDL cholesterol levels. Recently, coconut oil has been researched as a possible deterrent to Alzheimer’s disease. Studies have shown that the ketones present in coconut oil can slow the progression of the disease or in some cases prevent the disease all together. More research still needs to be done, however it is an exciting breakthrough for those studying the disease. When purchasing coconut oil, be sure to choose a variety that is nonhydrogenated as hydrogenated oils should be avoided at all costs. Coconut oil can be used in any food preparation, and is even great as a moisturizer when added to shampoos or conditioners as it also promotes healthy skin and hair. n

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Nutrition

Choose the Right Foods for You Don’t be swayed by marketing gimmicks; just think about your food choices before you buy. By Dr. Sally Stewart

ne “expert” says to eat super foods, another recommends entirely different foods, and yet another suggests not eating these foods at all. Adding to the confusion is that many food packages state foods are healthy when they’re not, and so many advertisements are just downright misleading. No wonder people get frustrated trying to choose the “right” foods. Everyone, it seems, has a different opinion on what the right food is! Why do we choose certain foods? There are many reasons why we choose the foods we do, and surprisingly, nutritional reasons are actually quite low on the list. Personal preferences, habit, culture and tradition, availability, convenience and cost are a few factors that affect our food choices. Add to that our emotions, our positive and negative associations with certain foods, our physical activity as well as our own values, body weight and image. All combined, these things impact how, and why, we choose the foods we eat(1). All of these reasons are valid and should play into the mix of how we choose our food. But when you choose certain foods, there may be an opportunity for positive change. For example, you buy a yogurt made in the US, but you value supporting Canadian products. Try and find a yogurt you like that is made in Canada, or even better, in BC. This choice will match your values more appropriately. Or perhaps you have the habit of stopping by the fast food restaurant on your way home from work–it’s quick and it’s easy. Instead, plan to pack a healthy snack for the late afternoon to stave off hunger while you’re driving home. If body weight is an issue, have veggies, fruits, nuts and seeds readily available to snack on instead of grabbing a

bag of potato chips. Becoming more aware of the reasons you choose foods can make it easier to attain healthy behavioral changes. And try to keep health and nutritional value at the forefront of your mind while making food choices, at least most of the time. The impact of marketing on food choice Food companies and manufacturers, nutrition and diet book authors and publishers, supplement companies, grocery stores and media organizations are primarily concerned about their bottom lines and profits, and not necessarily about consumer health. Consumers can often be misguided in their food choices, which makes grocery shopping more of a chore than it already is. Remember to shop the perimeter of the store for foods from all four food groups in their most natural state. Shop the aisles with a critical eye and read the nutrition labels, especially the nutrition box for information. Dietitians of Canada, Health Canada have resources on how to read and understand nutrition labels. A little effort here can help make some positive changes in food choices and lead to new habits. Visit www.healthyfamiliesbc.ca/home/articles/topic/ grocery-shopping# for a virtual grocery store tour to help you choose healthier foods and avoid the confusion from food and supplement marketing strategies.Turn to your trusted sources in nutrition if you have questions regarding food choice such as a registered dietitian in your community or call Dial a Dietitian at 811. Super foods and foods to avoid A plethora of articles and websites exist listing the five, ten or twenty super foods that you must include in your diet. Not one, two or ten foods are going to give you a wellbalanced and optimal diet. These super foods do have many nutritional benefits so if you enjoy them by all means include them in your diet. However, remember that you should eat a variety of foods from all four food groups to get all the nutrients your body needs. Just as common as the lists of super foods are the lists of foods to avoid. The reasons for these are varied and many are not physiologically correct. The motive for producing such lists may be linked to a certain diet book or food product. Always look at who or what is behind such claims. All food can fit into a healthy diet, as long as we practice balance, variety and moderation and aim for 80 percent of our food choices to be foods in their most natural state. Trans fat added to packaged food products are good foods

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Nutrition to avoid as diets high in trans fats are linked to heart disease(1). Look for the word “hydrogenated” on food ingredient lists which is indicative of the food containing trans fats. Food or supplements? “Food first!” I always say. We can get the best source of nutrients, and in their most absorbable form, from the whole foods we eat, in their most natural state. Nutrients from food are absorbed better in an environment of carbohydrates, fats and protein. This means that eating a meal or snack with at least two to three food groups will provide all three of those macronutrients, and thus enhance nutrient absorption(1).So when it comes to choosing foods, opt for real food over supplements. Many people turn to supplements in hopes of making up for a nutrient-poor diet. Unfortunately you can’t gain all of the nutrients, phytochemicals, fiber, water, taste and food enjoyment from popping a pill. Supplements certainly do offer a source of nutrients for those who may have food allergies or health issues and must eliminate certain foods or nutrients from their diets. However, the majority of healthy individuals, no matter their age, will benefit from putting a little effort into food choice, instead of trying to navigate the supplement shelves. Sitting down to a meal with a variety of wonderful foods, surrounded by family or friends is certainly more appealing than popping three or four pills in a matter of seconds. Enjoy your food and enjoy the process of determining what foods you choose to eat. Remember the reasons why we choose foods, and keep the following tips in mind: • • • •

Balance, variety, moderation Food first! Food in its most natural state 80/20 rule–eat well 80 percent of the time • Buy local, provincial, Canadian Thinking about your food choices will hopefully help you avoid the confusing messages from diet books, food companies, “experts,” etc. Seek information from the credible resources given in this article, including myself, if you have more questions. n 1. Whitney, E., Rolfes, S. Hammond, G. and Piche, L. (2013). Understanding Nutrition, First

Spring Asparagus Soup What a great way to enjoy one of the Okanagan’s favorite spring harvests...asparagus! Ingredients 2 bunches asparagus (about 21/4 pounds) 3 tbsp olive oil 2 medium yellow onions, chopped 4 cloves garlic, peeled, smashed and coarsely chopped 6-8 cups low sodium chicken broth - or homemade chicken broth sea salt to taste freshly ground black pepper 2 tbsp freshly squeezed lemon juice- approx 1 lemon 1/4 cup goat cheese Handful fresh herbs, such as thyme, dill or basil (optional, for garnish) Instructions 1. Melt the butter in a large pot over medium heat. Add the onions and cook until soft and translucent, about 10 minutes. 2. Cut asparagus spears into 1/2-inch pieces. 3. Add the chopped asparagus to the pot, then add garlic, 1 teaspoon salt and 1/4 teaspoon pepper and stir for approximately one minute. Then add broth and bring to a boil, cover and turn heat down to low. Simmer for about 30 minutes until vegetables are very tender. 4. Purée the soup with an immersion blender until completely smooth. (You can also use a standard blender to purée the soup in batches, then return the soup to the pot. If doing the latter, don’t fill your blender full if the soup is hot. Wait 20-30 minutes before blending as the heat will cause the soup to expand, resulting in a very big mess!) 5. Return the soup to the pot and bring to a simmer. Stir in the lemon juice and goat cheese. Taste and adjust seasoning with salt, pepper and more lemon juice if desired. 6. Ladle the soup into bowls, then top each bowl with fresh chopped herbs, a dollop of goat cheese and freshly ground black pepper if desired. Serves 4 to 6

* Recipe courtesy of Mel Spooner. Originally from the website www,onceuponachef.com – but many adjustments have been made

DōMatcha™ Tea The purest and most sustainable way to enjoy the ancient Matcha tradition. DōMatcha™ Ceremonial grade matcha is made from only the finest leaves selected to guarantee the highest nutritional value as well as a sweet and pleasant flavor. The leaves for this matcha are picked in the spring, when they are young and fresh and most nutrient dense. Our certified organic matcha is grown in Kagoshima, Japan.

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Each 1 oz. tin makes about 25-30 servings (1/2 tsp per serving)

Spring ‘13 - Okanagan Health & Wellness Magazine 23

Pet Health

The Allergic Dog Allergies can be frustrating for you and your dog, but the following tips may help relieve his discomfort and give you peace of mind. By Britt Mills, DVM

any owners have experienced the frustration when their dog won’t stop scratching–the sleepless nights, the raw scabby skin, the frequent visits to the vet and the ongoing medications. Allergies in dogs can be difficult to manage, but there are a few options that can help keep your pooch comfortable. Most of the time, dogs will either have a food allergy or an allergy to inhaled or environmental substances like pollen or dust mites. The most common food allergens are chicken, beef, corn, soy, wheat, eggs and dairy. Inhalant allergens are commonly dust mites and various pollens. Many allergic dogs will have allergies to both. Dogs can have allergies manifest as sneezing and rhinitis but it is much more common to notice itching and scratching. Often the initial sign is recurrent ear infections, and in many dogs, this is the only sign of a food sensitivity. Helping an allergic dog requires patience and attention. First, he must be examined by a vet to rule out other causes of itching such as external parasites or fleas, contact allergies or other skin disorders. Be prepared for your vet visit with a log of when your dog’s symptoms are at their worst. This will help your vet can determine if there is a seasonal component or if the itching is connected to something new in your dog’s environment. Keep in mind that most dogs that develop allergies are under three years of age and are indoor dogs. If you think your dog is suffering from allergies, the following suggestions may help relieve his discomfort. 1. Put your dog on an elimination diet. Do this only under the supervision of your vet because these diets are meant to be temporary and can be unbalanced in the long term. It is easier to control the ingredients with a homemade diet. I find a cooked diet of 70 percent white fish, 15 percent potatoes and 15 percent zucchini for three weeks is often a good start, providing the dog has

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not been exposed to those ingredients. If the symptoms decrease, you can add back ingredients until you find the offending allergens or achieve a balanced diet. Hint: treats can be made by slow-drying the fish in the oven on low. 2. Supplementing your dog’s diet with essential fatty acids and B vitamins can also be effective. I prefer krill oil to fish oil because of its higher bioavailability and antioxidant level, but a good quality cold-water fish oil is also beneficial. 3. Shampooing your dog with a non-irritating shampoo on a regular basis is often helpful. A few drops of tea tree oil in the rinse water can help with excessive yeast. 4. Consider desensitization, which can reduce or eliminate allergic responses 70 to 80 percent of the time. Blood tests or intradermal tests are used to identify allergies. Then, a preparation is made which is injected back into your dog to desensitize him. This process can take a year or more and requires patience and excellent communication with your vet. For food allergies, a salivary antigen test is available for owners directly through Dr. Jean Dodds at hemopet.org 5. Acupuncture and Chinese herbs in addition to nutritional support can be very useful in managing a dog’s allergies. Studies have shown that a specific Chinese herb blend reduced doses of steroids in allergic dogs. 6. Managing allergic dogs often requires close communication over the long term with your veterinarian. Even if you want to solve the problem naturally, flare ups may have to be managed with anti-inflammatories and antibiotics I have found that by managing gastrointestinal health with a good quality grain-free diet with an uncommon protein source such as bison or duck can help decrease the severity of allergies. In humans, childhood allergies are greater in households with a high use of disinfectant products, so there may be a case for allowing young dogs lots of outdoor exposure to good bacteria and feeding a quality probiotic. Managing allergies can be time consuming and frustrating but seeing your dog relaxed and itch-free makes it all worthwhile. n

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Recreation

Get Out and Ride Mountain biking is a great way to get out in the great outdoors and have some fun, and there’s no better place to ride than right here in the Okanagan. The Valley boasts an excellent variety of trails and terrain so no matter your skill level, you can enjoy all the benefits mountain biking has to offer.

Join us for the first annual Okanagan Trestles Tour

f you love to bike then be sure to join Okanagan Health and Wellness Magazine on Sunday, July 14 as we take part in the first annual Okanagan Trestle Tour on the BC’s Trans-Canada Trail. This self-paced recreational ride is not a timed race, but an enjoyable one-day trip on one of the most scenic regions in all of BC–the historic Kettle Valley Rail Trail. This 80-km route starts with 18 trestles and two tunnels and is flat for the first 36 km, followed by an easy 2.2 percent decline to Penticton. Cyclists will be able to stop at five rest areas along the way, where there’ll be food, drinks and mechanical support. As cyclists arrive in Penticton, they’ll be greeted by live music, great food, beer and a wine expo. The ride starts from Myra Canyon in Kelowna, and a shuttle will be available from the Penticton Visitor Centre, starting at 7:30 a.m. on Sunday. A shuttle on Saturday is also available to

transport bikes from both the Penticton Visitor Centre and Kelowna (TBA) to Myra Canyon, where they’ll be securely stored overnight. Event organizer Glenn Bond strongly suggests riding a mountain, touring, commuter or hybrid bike as the trails are not paved and the trail can be bumpy or sandy in places. However, the tour is suitable for anyone and Glenn encourages cyclists of all levels to come out and experience the beautiful ride. “This year celebrates the 10th anniversary of the Okanagan Mountain fire,” says Glenn. “The trestles were badly damaged and in some cases completely destroyed. I thought riding the Kettle Valley Rail Trail would be a good way to celebrate the work done by so many volunteers and others to rebuild the trestles, as well as celebrate the beauty of this unique area.” The tour, adds Glenn, supports the Trans Canada Trail Foundation, Trails Society of BC and specifically the Myra Canyon Trestle Restoration

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Society. “Without the help of these organizations, these trestles wouldn’t be here for us, and so many others, to enjoy.” Before you register, be sure to familiarize yourself with the rules–all cyclists must wear an approved cycling helmet, and the chin strap must be done up. Music with headphones (i.e., MP3 players) are not allowed. Be sure to ride in control and in single file when possible. The first priority of the event organizers is to ensure everyone rides safely and has fun. Registration includes a special event t-shirt, great food, entertainment, beer and wine expo–and of course beautiful scenery and a ride that will be sure to create the memories of a lifetime. Spots are filling up so be sure to register soon to avoid disappointment. For more details on the event and to register, visit: www. okanagantrestlestour.com. n

Spring ‘13 - Okanagan Health & Wellness Magazine 25

Recreation

New to the sport? Here are a few tips to get you started, keep you safe and having fun!

By Pete Dorey

ow that the snow has melted and spring is in the air, mountain bikers are already out enjoying the challenging terrain the Okanagan has to offer. No matter where you live in the Valley, there’s a great selection of places to ride. In fact, one of the best things about mountain biking is that cyclists get to experience the remote areas that most people never even see. Experienced mountain bikers will have already tuned up their bikes and pulled out their gear, anxious to hit the trails. However, if you’re new to

the sport, and keen to get started, it’s worthwhile to spend some time looking for the right bike and gear. Make sure you find a bike shop that will make time to find you the right bike. This means one that suits your budget and even more importantly, fits you correctly. If you have a budget in mind, be sure to allow between $200 and $300 for the proper gear to make your time in the backcountry comfortable. Helmets and gloves are a must for your safety, also a hydration pack for water that also has room for a pump, patch kit, spare tube, multi

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tool and a rain jacket. And remember to always carry some healthy snacks to replenish your energy as you ride. For your early rides choose easy terrain; this will allow you to ride comfortably and get used to the bike and trails. Too much too soon could result in an unpleasant and potentially dangerous experience. Ride in the areas that you’re comfortable, and don’t overestimate your skill level too quickly. When it comes to mountain biking, two of the most important things to learn, and remember, are fore and aft balance and braking. Good fore and aft balance is achieved when climbing steep terrain. Move your body a little forward on the saddle to keep your mass over the pedals so the front of the bike does not lift. When descending steeper terrain, move your mass a little back on the saddle; not too far or it will affect the steering. Braking is much the same as what you’d learn in driving school–brake enough before the corner so that you can enter at an appropriate speed. On a downhill slope accelerate out of the turn and on an uphill slope pedal out of the turn. Choose a distance that’s appropriate for your fitness level. Ensure your gear fits, your bike is maintained, and you leave properly prepared. And remember, the more you ride, the more you improve. Cycling is the same as any activity–ride once a week and it’ll hurt, ride twice a week and you’ll maintain, ride three times a week and you’ll improve your fitness level and skills tremendously. And you’ll be out in the fresh air, on your bike, living life the way it’s meant to be lived–on two wheels in the Okanagan. n

26 Spring ‘13 - Okanagan Health & Wellness Magazine

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Recreation

Sign Up, Ride Hard, Have Fun Whether you’re a seasoned veteran or brand new to the sport, if you love mountain biking then consider signing up for one of the many mountain biking events that take place in the Okanagan, and throughout BC. The following are just a few to mark on your calendar. For a complete event listing of both cross country and downhill mountain bike races, visit www.bcracereview.com The Salty Dog Enduro Race, Sunday, May 12 in Salmon Arm This popular mountain bike race really is fun for everyone as anyone over the age of three can enter. The Junior Salty Pup and the Salty Pup are for the younger set, the Junior 3-Hour Enduro is for those who are 15 years of age and younger, and the 6-Hour Enduro is for everyone else. Enter as a solo in either the Elite or Sport categories, or as a team in the Men’s, Women’s or Mixed team categories. Space is limited and the races fill up quickly–check out www.zone4. ca to register. Or, stop by and watch the races from the sidelines, and get in gear to register for next year. Need more information? Call Skookum Cycle in Salmon Arm at 250-832-7368 or email saltydog@skookumcycle.com The North Face Dirty Feet 6-Hour Enduro, Sunday, June 16 in Kamloops This six-hour relay race takes place at Kenna Cartwright Park in Kamloops. Enter as a team of four or ride solo, your choice. You’ll enjoy the fun atmosphere as it’s designed for all levels of riders. Team categories include Men’s, Women’s and Mixed in teams of two or four; solo categories include Men’s and Women’s, and either Under-40 or Over-40. Enjoy the scenery, the food and the free Dirty Feet socks that you get with registration! Register right up until June 14, but if you sign up before May 15, you’ll be entered to win a prize pack. For all the details and to register, visit www.dirtyfeet.ca/mountain-bike-races/ june-16th-kamloops/ The North Face Dirty Feet Mountain Bike Marathon, Sunday, July 21 at Sun Peaks If you’re looking for distance, then look no further than Sun Peaks, where the Cross Country Mountain Bike Marathon takes place on July 21. Choose from 20 km, 40 km or 60 km and ride to your heart’s content. Ride on the fabulous cross country trails as a solo or as a team of three, and complete one, two or three laps. Riders of all levels can participate, or just enjoy the action as a spectator. Either way it’s a great way to get outside and enjoy beautiful Sun Peaks. To register, visit www. zone4.ca. For more information on the event, visit www. dirtyfeet.ca or contact Phil Hiom at 250-828-9553. www.ohwmagazine.com

The North Face Dirty Feet 6-Hour Enduro, Sunday, Aug 11 in Kelowna This six-hour relay ride will take you over the Crawford Trails in the Myra Bellevue Provincial Park in Kelowna. Enter solo or as a team of two or four and ride, ride, ride! Again, this event is geared to all levels of riders so sign up and have some fun. All trails are well marked and the scenery is second to none. Healthy snacks are available after the race. Enter right up until August 9, but if you get your name in before July 15, you’ll receive swag from the event sponsors. To register, visit www.zone4.ca. For more event information, contact Phil Hiom at 250-828-9553, or email info@dirtyfeet.ca n

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www.stussisport.com Spring ‘13 - Okanagan Health & Wellness Magazine 27

d in Canada

Healthy Bites

Getting fit with Fido By Shelly Korobanik

f you and your dog love to walk but you’re keen to put a little more spring in your step, consider canicross, or cross-country running with your dog. Originating in Europe for off-season training of sled dogs, canicross has grown in popularity as a stand-alone sport. While pulling on the leash is not desired, you’ll love when your dog pulls when canicrossing as it adds distance to your stride, improving your pace. Whether you walk, Nordic walk, hike or run, learning how to canicross with your dog is an incredible way to keep both yourself and your dog fit while having fun! Once you’ve harnessed your dog’s energy for canicross, remember that as with humans, fitness in dogs takes time to achieve, so while you may be an avid runner, don’t presume your dog is. Start slow over short distances and increase both over time. Avoid dehydration by carrying water or plan a route with natural water stops for your pooch. As temperatures increase, run early in the morning or in the cool evening. With the proper equipment, a couple hours of training and some practice, people of all fitness levels, and dogs of all breeds can enjoy canicrossing. Remember, there is no better training partner than your pooch! n For more information on canicross, visit www.poochpartners.ca Left: Shelly Korobanik, along with Qilaq & Sesi, are avid canicross participants. Photo courtesy of Barry J. Goodsell Photography.

So you’re a Yoga Beginner…Lucky You! By Lisa Dumas, Studio Instructor, Arise Yoga

R Lisa Dumas practices yoga at Cousins Bay.

Create Your OWN Health Program Marijke van de Water

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emember walking into your first yoga class? You may have felt nervous anticipation as you stepped out of your comfort zone and on to the mat. You might have wondered if it would be too hard or too easy. Perhaps you worried that you’d giggle if everyone started chanting in Sanskrit. How wonderful! You experienced one of the first benefits of yoga, “Beginner’s Mind.” So often in life we feel as if we’re stuck in a rut and taking on a new endeavor is an instant fix. After the nerves subside, a beginner opens up to the new experience. Each unfamiliar moment is felt with transfixed wonder. Yoga can teach us many amazing new things. We learn how to use our breath to relax, to focus and to connect with something greater than ourselves. We build new, loving relationships with our bodies, stretching ourselves physically and mentally. Our energy increases, allowing us the vitality to fully enjoy our lives and everyone in them. If we look at all parts of our lives from a beginner’s point of view, we see that every moment could be brand new, and full of wonder. If you’re ready for a fresh perspective, consider yoga and experience all the “new” it has to offer. n Lisa gratefully teaches at Arise Yoga and Cheek to Cheek Dance studio in Vernon. For more information, contact Lisa at yogajoywithlisa@gmail.com

28 Spring ‘13 - Okanagan Health & Wellness Magazine

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Healthy Bites

Unplug and Play!

Visit Your Local Farmers Markets Courtesy of the BC Association of Farmers Markets www.bcfarmersmarket.org All Organic Farmers’ Market Wednesdays from 3 pm to 5 pm, May through October 1801-30th Street NE, Salmon Arm

By Melissa Jacobs BA, BEd, MA Ed

hile technology has undoubtedly made a huge impact in our lives, it hasn’t necessarily improved our health. This seems to be the case with kids, who too often choose to plug in, rather than head outside to play. The result, unfortunately, is that children in Canada are not physically active enough to achieve health benefits. Not surprisingly, one of the contributing factors of physical inactivity and the prevalence of obesity in children and youth are screen behaviour levels.1 This year, kids and their families are encouraged to participate in “Unplug & Play Week,” organized by the North Okanagan Optimist Club in partnership with the North Okanagan Early Childhood Development Coalition. The idea is to encourage children and families to unplug from their game systems, computers, and televisions and get out into the community to play and be active. Children and youth will receive passports that include all of the week’s activities, which will be either low-cost or free to the public. At the end of the week, passports will be entered in a draw for a major prize. “Unplug & Play Week” is happening in Vernon, BC from April 27 to May 4, 2013. n

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Armstrong Farmers’ Market Saturdays from 8 am to 12 pm, April 23 through October 29 IPE Grounds, 3371 Pleasant Valley Road, Armstrong Cherryville Farmers’ Market Saturdays from 9 am to 1 pm, May 12 through October 6 1187 Hwy 6, Cherryville Kelowna Farmers’ Market Wednesdays and Saturdays from 8 am to 1 pm, May through October Dilworth and Springfield Roads, Kelowna Kelowna Farmers’ & Crafters’ Market Thursdays from 4 pm to 8 pm, June through September Waterfront parking lot, downtown Kelowna Lake Country Farmers’ Market Fridays from 3 pm to 7 pm, June 3 to September 23 Swalwell Park, 10090 Bottom Wood Lake Road, Lake Country Naramata Community Market Wednesdays from 3:30 pm to 6:30 pm, June to September Wharf Park, Naramata

Oliver Country Market A’Fair Saturdays from 8:30 am to 12:30 pm, June 21 to Sept 27 North End of Lion’s Park, Highway 97, Oliver Osoyoos Market on Main Saturdays from 8 am to 1 pm, Victoria Day through September Town Square, Main Street, Osoyoos Penticton Farmers’ Market Saturdays from 8:30 am to 12 pm, May through October 100 Main Street, Penticton Shuswap Farmers’ Market Tuesdays and Fridays from 8 am to 12:30 pm, April 30th through October Centenoka Park Mall, 5th Avenue and 5th Street, Salmon Arm Sorrento Village Farmers’ Market Saturdays from 8 am to 12 pm, mid-May to Thanksgiving Sorrento Shoppers Plaza, Sorrento Vernon Farmers’ Market Mondays and Thursdays from 8 am to 12 pm, April 15 to October 29 Kal Tire Place (formerly Wesbild Centre), 3445 43rd Avenue, Vernon Vernon Friday Night Farmers’ Market Fridays from 3 pm to 7 pm, mid-May to mid-October North parking lot, 4900 27th Street, Village Green Mall

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Spring ‘13 - Okanagan Health & Wellness Magazine 29

Upcoming community events April Apr 21: The Peachland Half Marathon and Spring 10K. Register now at www. peachland.ca April 22: “Self Care For Your Feet & Body” ... in your Active Lifestyle. Anatomy & Biomechanics of the foot and how it affects posture. Overview on making a safe transition to barefoot running ... is it right for you? Takes place at The Starting Block in Vernon 6:00pm - 8:00pm. For more information contact Danie Woolsey BPE/BEd, RYT-200 at daniewoolsey@ gmail.com Apr 23: The Wild Soles Trail Running Series at Little Mountain in Salmon Arm. Visit www.Facebook.com/ WildSolesTrailRunning for more info, more races, and various distances. Or, contact Amy at wildsolesinfo@gmail.com or at 250-832-7846. Apr 27-May 4: Unplug and Play in Vernon. For more information, visit www. northokanaganoptimistclub.org/upcomingevents Apr 28: MS Walk at Polson Park in Vernon. For more details, email info@mssociety.ca or call 1-800-268-7582. May May 5: The Scotiabank MS Walk takes place in Kelowna and Penticton. Visit www.mswalks.ca for more information on locations and start times. May 5: The North Face Dirty Feet Trail Running Series in Kal Park, Vernon. Run 8 km, 25 km or 50 km. Visit www.dirtyfeet.ca May 5: Vernon hosts the 13th Annual Cycling for Independence event. Ride 20 km or 50 km. For more details, visit http:// ilvernon.ca May 5: Hike for Hospice at Polson Park in Vernon. For more details, visit www.nohs. ca May 7: The Wild Sole Trail Running Series takes place in South Canoe. Visit www. Facebook.com/WildSolesTrailRunning for more info, more races, and various distances. Or, contact Amy at wildsolesinfo@gmail.com or at 250-8327846. May 11: Barley Mill Pub Bare Bones Duathlon in Penticton. For more information, contact bradxtlee@gmail. com. May 12: Naramata hosts the Blossom 10 Miler. For more information, visit www.interiorrunningassociation.com/ blossom10m.html May 13: The Wild Soles Trail Running Series at Larch Hills in Salmon Arm. Contact Amy at wildsolesinfo@gmail.com or at 250-832-7846.

May 16: The 16th Annual Meadowlark Festival features more than 90 events and tours throughout the Okanagan Valley. Visit www.meadowlarkfestival.bc.ca for more information. May 19: The Peach City Runfest in Peachland. Choose the 5K for the United Way, a 1-mile run for kids and families, the 15th annual half marathon and 7th annual 10 km run. Call 250-490-3334 for more information, or visit www.peachcityrunfest. com May 19: Anja’s Sunshine Ride at Polson Park in Vernon. Join Anje in the park to raise money for the Sunshine Foundation. For more details, visit www.sunshineride. ca

June 15: AquaTerra (SUP & Bike Relay Race & BBQ) at Kal Beach, hosted by Kalavida Surf Shop. Visit www. kalavidasurfshop.com for more details. June 15: Walk for ALS in Polson Park, Vernon. For more information, log on to www.facebook.com/VernonWALKforALS June 16: Do it For Dad Run/Walk in Vernon and Kamloops. Check out www. vjhfoundation.org/events.htm for more information. June 20: Okanagan Falls Kids of Steel Triathlon. Email carrie@ yukigassencanada.com for more information.

May 25: The 6th Annual Run to Finish Huntington Disease at Kin Park in Vernon. Choose from a 1-km walk or a 5-km run. Visit www.cured.ca for more details.

June 21-23: Ride from Salmon Arm to Vernon, Vernon to Kelowna, Kelowna to Penticton–ride one day or all three days! For more information www.okanagan. bc.ca/Page32725.aspx

May 25: Eagle Run and Skills Clinic (stand up paddleboard) at Kalavida Surf Shop on Kal Beach, Vernon. Visit www.kalavidasurfshop.com for more information.

June 21-23: Dog’ O’ Pogo Agility Dog Show in Lavington. Visit http://members. shaw.ca/dogopogo/events.html for more information.

May 25: The 2013 Half Corked Marathon in Oliver and Osoyoos. More details at www.oliverosoyoos.com/halfcorked May 26: The Okanagan Shuswap Century Ride always takes place the last Sun in May in Armstrong, at 9 a.m. sharp. Choose a 14-, 56- or 100-km ride. Visit www.oscr. ca for more details. June June 1: Capital One Race for Kids takes place in Kelowna and Kamloops. For more information, visit www.raceforkids.ca June 2: The North Face Dirty Feet Trail run #2 in Kelowna. Choose from a 5-km, 10km or half marathon. Visit www.dirtyfeet.ca for more details. June 2: The Oliver Half Iron takes place in Oliver. Visit www.oliversprint.ca June 8-9: Relay for Life from 6 p.m. to 6 a.m. in Polson Park, and at Elks Park in Salmon Arm. Visit www.relaybc.ca for more information. June 8-9: Money Mart Easter Seals 24 Hour Relay at the Apple Bowl in Kelowna. Call 250-762-3914 or visit www.24hourrelay. com to register or volunteer. June 9: Fresh Air Concept/Experience Women’s Run in Kelowna. Choose from a 5-km or 10-km run. Visit www.freshair.ca for more information. June 15-16: Relay for Life in Penticton. Visit www.relaybc.ca for more details on times and location.

June 22: Ride to Survive http://www. ride2survive.ca/ A 400-km bicycle ride from Kelowna to Delta. June 22: Relay for Life in Osoyoos at Gyro Park. Visit www.relaybc.ca for more information. June 22: Vernon Kids of Steel, hosted by the Kal Rats, takes place in Vernon, starting at Kin Beach. For more information, visit www.kalrats.com June 23: Kal Rats Sprint Triathlon in Vernon includes a 750-m swim, 18.5-km bike and a 5-km run. Visit www.kalrats. com for more information. June 23: The 3rd ROC Vernon (that’s Renegade Offroad Challenge Race of Champions) takes place at Ellison Provincial Park in Vernon. June 28-July 1: Funtastic Sport and Music Festival in Vernon, BC. For more info and to register, visit www.funtastic.org June 29, 2013 The Scorched Soul Ultra in Kelowna. Run 50 or 100 km. Check out www.scorchedsoul.com for more information. June 29: The second SUP event in the 2013 BC Cup Series (Downwinder) in Penticton on Okanagan Lake. Watch www. kalavidasurfshop.com for more details. If you’d like to submit an event for our listing, please email us at: editor@ohwmagazine.com Check out www.ohwmagazine.com for a complete list of events in your community.

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