Saskatoon Star Shoenix Smart Living 2016

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SMARTLIVING

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IS

SITTING REALLY THE NEW

SMOKING? 10 Sitting for long periods of time, without incorporating exercise into your regular routine, is equivalent to smoking, says U of S professor Dr. Phil Chilibeck.

Spending more time outdoors and increasing physical activity can contribute to improved health, vitality and greater longevity. PHOTO: GETTY IMAGES

YOUR

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11

GUIDE

MYTHS ABOUT EATING DISORDERS Knowing the truth about eating disorders is the first step towards understanding and healing, say the experts at Saskatchewan’s BridgePoint Centre for Eating Disorders.

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TO

LIVING

GOOD FOR THE GUT The age-old art of fermenting foods has been rediscovered by a growing number of health-conscious individuals.

Meet the members of Saskatoon Ferments.

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WELL

READY FOR AN ACUPUNCTURE FACELIFT? Meet the local practitioner who is slowing down the aging clock through acupuncture facelifts.

THIS SECTION WAS CREATED BY CONTENT WORKS, POSTMEDIA’S COMMERCIAL CONTENT STUDIO.

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smARtmoves

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T H ESTA R P H O E N I X .CO M / B R I D G ES

is sitting really the new

smoking?

by Jesse Green

a lack of physical activity is Can an innocent, quiet activity really be as dangerous associated with increased risk of many as a carcinogenic? Leading studies show how too much diseases such as type 2 diabetes, sitting is indeed destructive cardiovascular disease, stroke and to health and well-being. That Take a break from the couch and head outdoors for a walk. Your body and your mind will thank you. Photo: Getty premature mortality.

ImaGes popular phrase “sitting is the new smoking” does hold truth, but the good news is there are diabetes, cardiovascular disease, stroke and that walking opens up the free flow of ideas and is a simple and robust solution to boosting easy and affordable ways to premature mortality.

Don’t despair - there is good news! The creativity. A majority of participants in a combat this quiet threat.

Inactivity is often associated with office bottom line is that activity can offset some series of experiments were more creative while jobs and being sedentary during the day, of the harmful effects of inactivity, and that walking than sitting, according to the study.

For the younger crowd, recent Canadian but the truth is, screen time in the evening activity can be completed in short intervals is also a major contributor. “If you’re sitting throughout the day. The best way to protect 24-Hour Movement Guidelines for Children for long periods of time, and you don’t do any your health is to limit that sitting time whether and Youth say children and youth ages five to 17 should look to the four S’s for optimal health. exercise outside of that, it’s the equivalent it’s at work or on the couch.

A healthy 24-hour period should include: Office culture is slowly moving from the to smoking,” said Dr. Phil Chilibeck, Ph.D, chair of the Canadian Society for Exercise rooted-to-the-chair cubical, and walking 1. Sweat — moderate to vigorous physical Physiology, and a professor with the University meetings, treadmill desks and onsite fitness activity for 60 minutes a day. (And not of Saskatchewan. “We’re talking about sitting facilities are popping up more and more often. necessarily all at once.) eight hours a day, and if you’re watching TV And, there are always plenty of individual 2. Step — light physical activity for several An increasing number of offices are incorporating in the evening too that makes it even worse,” ways to make changes. Bypassing the elevator hours a day. for the stairs, setting an alarm for once an hour 3. Sleep — consistent sleep and wake-up treadmill desks, walking meetings and onsite fitness he said. facilities. Photo: Getty ImaGes Television viewing was singled out as a to take a body break, parking further from times matter for all ages. Children ages five to more harmful behaviour for several reasons. work or active commuting are all simple and 13 years should have between nine to 11 hours TV watching typically occurs in the evening affordable ways to add some movement to the of uninterrupted sleep each night, while teens two hours a day.

Breaking free from screen time, moving, ages 14-17 should have eight to 10 hours. after the evening meal, meaning this sedentary day. spending more time outdoors and getting 4.

Sit — This is the one we’ve been waiting A Stanford University research report called time was harmful to proper digestion. It is enough sleep; all of these small actions can add for: the verdict on screen time.

Sedentary ‘Give Your Ideas Some Legs: The Positive also thought that most people break up their sitting time more often during a work day, Effect of Walking on Creative Thinking’ found behaviour should be limited to no more than up to greater longevity, health and vitality. and finally that TV viewing is often accompanied by snacks.

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by Ashleigh Mattern When the BridgePoint Centre for Eating Disorders in Milden, Sask., opened its doors 19 years ago, it was the only facility of its kind in Canada. They’ve since taught their holistic approach to other treatment facilities, doctors, and researchers across Canada.

During their programming, participants learn about communication, coping methods, and boundaries, among other skills. Meditation, yoga, breathing exercises, visualization, and creative expression also play a role. Dietitians teach mindful eating, and are available for individual sessions.

To attend, you need a doctor to affirm you’re medically stable, and a counsellor lined up to work with you.

They also offer a self-referred fourday retreat to learn more and test the waters, where you don’t need a doctor or counsellor.

If you or someone you know is struggling with an eating disorder, the first step to healing can be as easy as calling BridgePoint. They have staff available to answer any questions you may have about yourself or a loved one, and can point you in the right direction.

Healing also starts with understanding, which is why BridgePoint executive director Carla Chabot and program manager Helen Yhrich sat down with Content Works to dispel some of the myths surrounding eating disorders.

Myth 1: It’s not about food

“The food is the method they’re using to cope with stresses they have in their life,” Yhrich says.

BridgePoint works with participants to uncover how they are using the eating disorder to cope, and then give them new tools so they can eventually leave the old behaviour behind.

Living in a community at BridgePoint is also part of the healing process, Chabot says. “Meals are prepared together and we all eat together, which for some is a completely new concept.”

“We’re not the food police,” Yhrich says. “We have lots of healthy options and people make their own choices.”

Myth 2: famIlIes, partIcularly parents, are to blame for eatIng dIsorders

“Yes, eating disorders do develop in the family home, but it’s not the family’s fault,” Yhrich says. “All it really means is they didn’t have the tools to cope with their life differently.”

Chabot says about 90 per cent of the people they work with have comorbidity, which means they’re struggling with issues like anxiety or depression along with their eating disorder.

BridgePoint teaches participants how to properly cope with underlying issues, and also offers support to participants’ families. “They don’t try to go home and change their family, their family and friends come here to learn,” Yhrich says.

Myth 3: people who are normal or overweIght cannot have eatIng dIsorders

“They could be invisible,” Chabot says. “With any mental illness there’s a stigma around it; people don’t talk about it.” Since they don’t talk about it, you may never know your friend or family member is struggling.

Yhrich also says binge eaters in particular come in all shapes and sizes: “Someone in our group could be 72 pounds, and someone else could be 472 pounds, but the feelings un-

derneath are all the same…. The way they deal with things in their life is the same.”

Myth 4: anorexIa Is the only lIfe threatenIng eatIng dIsorder

“Eating disorders are one of the mental illnesses that have one of the highest mortality rates,” Chabot says.

“You might think that binge eating is not as serious, but it causes significant medical concerns, and can be more damaging than some of the other behaviours.”

Not only is the behaviour often unhealthy, Yhrich says suicide is common amongst people struggling with eating disorders. They often feel isolated, as though they are the only person with this issue. Finding a community of people who have similar feelings helps them to understand they’re not alone.

Myth 5: recovery from eatIng dIsorders Is rare

“It’s not a life sentence,” Yhrich says.

Chabot agrees: “It’ll take work and really digging down to the root

of the problem and finding tools you can use and having the connections and support to get you through it, but recovery is possible.”

Through the time spent in the program, you learn more about the underlying issues causing the disorder, and what you need to work on, then you work with your home team to work on those issues further.

Located in the Saskatchewan community of Milden, BridgePoint Centre for Eating Disorders offers a holistic approach to treating eating disorders. It’s the only facility of its kind in Canada.

SMARThealth

BridgePoint Centre dispels myths about eating disorders

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SMARTeating

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T H ESTA R P H O E N I X .CO M / B R I D G ES

good for the gut: feRMenTed foodS

Known for their health benefits, fermented foods are making a big comeback. Fred Reibin co-founded the Facebook group Saskatoon Ferments, which seeks to share recipes, knowledge, and starter cultures.

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Fermented foods have been consumed by almost every culture on the planet going back thousands of years. The art of making different kinds of fermented foods has been lost in modern life. But a group in Saskatoon has banded together to promote various kinds of fermented foods.

Saskatoon Ferments is a Facebook group that aims to share recipes, knowledge and starter cultures. At the first meeting (and potluck, of course) 50 people showed up.

“It was this group of people who were doing these things at home for a long time and then there was an opportunity for them to come out and share their excitement with other people,” says co-founder Fred Reibin.

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The group currently has over 400 members.

“With pasteurization and sterilization there’s been a lot of advances in terms of how safe our food is,” says Reibin.

“At the same time a lot of the good bacteria has been taken out of our diet.”

Foods like probiotic yogurt are gaining in popularity because of the healthy probiotic bacteria they contain.

Probiotics found in fermented foods – such as lactobacillus – ensure a healthy digestive system and a robust immune system.

Reibin got into fermented foods first by making homemade beer. Eventually, he moved on to other non-alcoholic ferments, such as kombucha (a fermented tea). When a relative showed him how to make kimchi (a spicy Korean side dish), he was hooked.

He even experimented with sauerkraut, recalling the amazing sauerkraut his Ukrainian grandmother made when he was growing up. Fermentation has become the primary way Reibin preserves the vegetables he grows in his garden.

Last year, Reibin hosted workshops at the Ness Creek Music Festival. Saskatoon Ferments also set up a fermentation day at the Saskatoon Farmers’ Market where interested folks can prepare their own ferments and then take them home.

Making your own ‘kraut Reibin shares a simple fermented food recipe you can try at home – sauerkraut. Don’t worry, it is nothing like the canned versions found in most groceries. This fermented sauerkraut is full of fresh, piquant flavour, crunchy cabbage and highly adaptable to whatever vegetables you have on hand.

“Experiment and play around with it,” notes Reibin. “You can add whatever you want. Some extra beets or carrots. If you want to make it a bit spicier, you can add garlic or ginger.”

Sauerkraut:

• 1 head of cabbage, grated to desired thickness • 3 tbsp non-iodized salt, such as Himalayan pink salt Place cabbage into bowl and sprinkle with salt. Massage it.

It will begin to produce brine or liquid. Place in a crock or a mason jar and pack down cabbage so that brine completely covers the vegetables. Keep it at room temperature. After two weeks, you’ll have a very good healthy ferment. The sauerkraut can be fermented longer until it reaches desired tanginess.

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SMARTbeauty

are yOu ready fOr an

AcupuncTuRe fAcelifT?

by Hilary Klassen Let’s face it. Our faces don’t last forever, at least not in their pristine youthful state. As we age, we can be tempted to take extreme measures when our faces ‘betray’ us.

With added years, our facial muscles get weary, and the skin over top starts to drop along with the muscle.

Acupuncture facelift stimulates the muscle to contract and pull the skin with it, according to Dr. Scott Irwin of Carlton 5th Avenue Chiropractic Office in Saskatoon.

“Lots of people notice a difference even on the first visit,” he says.

Dr. Irwin is trained in traditional Chinese medicine and has been doing acupuncture for 22 years. He received additional training for facial acupuncture which he’s been practicing for the past six years.

When I visited Dr. Irwin at his 5th Avenue office, one of his regular clients was having the acupuncture facelift treatment. Laurel Reisinger has been seeing Dr. Irwin for close to two years. She says after a treatment her skin looks tighter. “It looks more uplifted, more awake.”

Irwin says they’ve done a lot of work on her face and neck. “It’s been quite effective. There was a lot of sagging. It’s probably about 50 to 60 per cent better than it was. Her face is pretty smooth. Her neck is still a bit of a problem.” Part of Reisinger’s goal was also to correct the effects of jaw surgery which she says has been effective.

Carlton 5th Avenue Chiropractic Office provides a pleasant ambience and Reisinger was comfortable lying on the treatment bed, with needles in her face and neck, a heat source over her feet and soft music playing in the background. Reisinger said she had no pain except a bit of discomfort if she tried to talk. In general, people may feel a slight pinch when the needles go in, but that’s about the extent of it. Some areas like the forehead can be slightly more painful.

Irwin says each individual responds to facial acupuncture a little bit differently. “It’s wonderful when somebody gets off the table and they go, ‘wow that’s amazing’,” says Irwin. Most people see results within three to five treatments, once or twice a week for three to four weeks. While a few are not 100 per cent certain it’s working, “the people that stick with it usually see a good response,” says Irwin.

He is able to help people on a wide age spectrum. “We have an 80-year-old who has been coming. She was getting some treatments in Ontario before she came here.

She was just thrilled with the results at this office. She feels healthier and she looks tons better.”

Dr. Scott Irwin provides a client with an acupuncture facelift treatment. Photo: hilary Klassen

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We have an 80-year-old who has been coming.

She was getting some treatments in Ontario before she came here. She was just thrilled with the results at this office. She feels healthier and she looks tons better.

In another case, a 25-year-old didn’t really need the treatment but she was about to be in a beauty contest and it put a nice glow on her face.

Good results from acupuncture facelift can last years.

“I have people who did the initial sessions come back once a month. Other people leave it a year or two and then they’re in for two, three or four sessions, and then they leave it for a while again.” Irwin has treated people for deep lines in the forehead and says years later they’re still just faint lines.

The acupuncture facelift can be a welcome alternative to surgical facelift or Botox and fillers. Botox, in fact, does the exact opposite of what acupuncture facelift does. It paralyzes muscles, Irwin says, while acupuncture facelift reactivates tired muscles. Injections of Botox and fillers also have to be repeated several times a year.

Facial acupuncture can also be effective for certain medical issues. “I’ve had huge success using it for Bell’s Palsy,” says Irwin.

Irwin says he loves faces, although he isn’t exactly sure why. It could be because there’s a whole branch of Chinese Medicine that does diagnosis through faces.

“In my twenties I was a goldsmith so I took pieces of art and jewelry and made them beautiful again. And this is very similar to that. I’m taking these beautiful faces and making people feel better about how they look,” he says.

For an uplifting experience, contact the Carlton 5th Avenue Chiropractic or visit drscottirwin.ca.

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