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R O N C Y
PRESIDENT Lisa SHEA
lisa.shea@rogers.com
ADVERTISING SALES Lisa SHEA lisa.shea@rogers.com
A D M I N I S T R AT I O N Diana LYNAS C R E AT I V E D I R E C T O R Jason STACEY C R E AT I V E P R O D U C T I O N Dereck ADDIE Tim FRANKIW PHOTOGRAPHER Lisa SHEA
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ESSENTIAL TIPS FOR FLOODING YOUR BACKYARD RINK THIS WINTER
06 WHY KEGELS MIGHT BE BAD FOR YOU Article by Nikki Bergen
SHOW-STOPPING SIDES 10 RECIPE: FOR ANY OCCASION
13 CAPTURED MEDICAL EMERGENCIES WITH 14 AVOID YOUR PETS OVER THE HOLIDAYS 15 PET RESCUE: MEET CALLIE
4 • COMMUNITY CAPTURED
PRINTING Best Choice Printing Community Captured Magazine is published and delivered 12 times per year to Homes and Businesses in High Park - Roncesvalles by Canada Post, agreement #41362062. Published by LS Publishing under license by THN Publications Inc.
LS PUBLISHING 224 Geoffrey Street, Toronto, Ontario M6R 1P8
Phone: 416.409.0111 Toll Free: 855.355.8502 Fax: 905.829.2885 communitycaptured.ca
DISCLAIMER: Every effort has been made to publish this magazine as accurately as possible; however errors and omissions can occur. THN Publications Inc., their employees, agents, representatives and vendors are not liable for any damages relating to errors or omissions in the editorials or advertising which may appear herein except where a specific charge has been made. In such cases THN Publications Inc. shall have limited liability only to the charge for such advertising or editorials.
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WHY KEGELS might be Bad for you. Article by: NIKKI BERGEN
W
e Pilates teachers love to talk about kegels. Like, all the time. Not just in class but at dinner parties, too (well, maybe that’s just me). It’s for good reason: engaging your kegels works your pelvic floor. The pelvic floor muscles are a group of muscles that attach to the front, back and sides of the bottom of the pelvis. They are like a hammock or a sling, and they support the bladder, uterus, prostate and rectum. They also wrap around your urethra, rectum, and vagina. A strong pelvic floor keeps you from leaking urine, holds your internal organs in place, supports your spine and pelvis and is needed for sexual function. Yes to strong pelvic floors, please! So many of us have been taught to dutifully “do our kegels,” especially after giving birth to make sure things stay where they belong and sex stays enjoyable. When you’re hypotonic (weak/loose) in that area, kegels done correctly are fantastic. But what if your pelvic floor is too tense, or “hypertonic.” Basically that means it is constantly contracted (think of your shoulders hiked up to your ears when you’re stressed...now picture that happening down there). Doing kegels in that situation would be like trying to hike those shoulders up even higher; NOT a good solution to decreasing tension and improving muscle function.
SYMPTOMS OF A HYPERTONIC PELVIC FLOOR INCLUDE: • Urinary frequency (more than every few hours), urgency, hesitancy (feeling you have to go, then nothing happens), stopping and starting of the urine stream, painful urination, or incomplete emptying • Constipation, straining, pain during or after bowel movements • Unexplained pain in your low back, pelvic region, hips, genital area, or rectum • Pain during or after intercourse, inability to orgasm, throbbing, spasm, “pressure in the vagina” The troubling thing is that many women suffer silently with undiagnosed hypertonic pelvic floors. SO many are doing exercise that is making them worse. Kegels are so often recommended to post-partum women, but how they are performed is almost never assessed in North America. Dr. Arnold Kegel started teaching pelvic floor contraction exercises in the 1940s by using internal palpation to cue the proper muscles. Somehow we’ve stepped away from that and kegels have become something women told to do without any real instruction other than “hold your pee.” The truth is, most of us only do kegels halfway (read: incorrectly). The “hold your pee mid flow” analogy we’ve been taught is crap. All you’re doing is lifting up, working in one direction. You need to practice “letting go” just as much as lifting. You need to
6 • COMMUNITY CAPTURED
do it full range! Anyone who is hypertonic should be practicing “letting go” and omitting the lift entirely.
So what causes a HYPERTONIC PELVIC FLOOR? CHRONIC STRESS: Tension patterns in the pelvic floor used to be unequivocally linked to sexual (or other types) of abuse. However researchers are finding that the vagina automatically fires (tenses up) in almost any type of stressful situation. The vagina does this to protect the incredibly precious goods inside and this is a direct reflection of the fight or flight response. PHYSICAL TRAUMA: Constant physical stress (load bearing), repetitive pressures running, cycling, jumping can all cause an overworked hypertonic pelvic floor. TUMMY SUCKING: Many of us have replaced deep, abdominal activity with “sucking our stomach in,” and think we are constantly using our muscles. In reality, the sucking in motion is a pressure that pulls the abdomen’s contents up (not in). You get a temporary flat stomach that looks fantastic on the beach, but you also get a tucked pelvis, restricted diaphragm, no butt muscles used when walking, no real core engagement, and excessive friction in the lumbar spine, hips and knees...and a hypertonic pelvic floor. TOO MUCH SITTING: Sitting in chairs for the bulk of the day is one of the worst things for your posture and alignment. Sitting gives you a posterior (tucked under) tilt in your pelvis, restricts your diaphragmatic breath and increases pelvic floor tension.
So what’s a hypertonic gal to do? CHANGE HOW YOU BREATHE: I can almost always spot the hypertonic student in class based on how they breathe. They are the ones who can’t “let go” of their tummy when they inhale. They are so used to sucking in and holding tension in their abdomen that their shoulders and ribs do all the movement. Note: dancers, gymnasts and busy A-type runners are notorious for this! Learning to breathe like a baby in a crib - inhale let the belly rise, exhale let it fall – is the most important place to start releasing your pelvic floor. Bonus – you’ll also be calming down your nervous system if you breathe like this! Brett, Dawn, and Zarra Pascoe.
DO SQUATS: The opposite of chair sitting is squatting. This is a very important yet often neglected primal movement in our sedentary culture. Doing squats helps to stretch the pelvic floor and lengthen the weak, tight muscles. Try garland pose shown below.
A FIX YOUR POSTURE: Tummy sucking leads to a tucked under pelvis (flat bum) and popped out ribs (tight back muscles). Your ribs should be stacked vertically above your pelvis to ensure the pelvic floor and diaphragm move together with each breath. Choose alignment-based exercise like Pilates to reduce tension and connect to your true inner core! Try this streamable Restore Your Core video workout. thebellemethod.com/product/the-bump-method-4th-trimester/ SEE A PELVIC FLOOR PHYSIOTHERAPIST: If you’ve done all the above and are still experiencing symptoms, see a specialized pelvic health physiotherapist for an internal assessment. It is important to learn how to relax the pelvic muscles. Because these muscles have been held in tension it can be difficult to know how to relax. That’s where physical therapy can help. It can also facilitate join mobility and release trigger points. And finally, another reason to perfect your pelvic floor muscle function is because properly contracting and releasing that area connects to your deepest layer of abdominal muscles...which means truly flat strong lower abs! Can I get a “hell yeah!”
Knowledge is POWER, ladies!
n inspirational trainer with a passion for encouraging women to lead happier, healthier lives, NIKKI BERGEN is one of Canada’s most sought after health and fitness experts. A former professional dancer, Nikki has dedicated her life to creating fitness programs that create choreography from science, each one specially designed to enable women to ditch the guilt and bring balance to their bodies. Nikki’s passion for helping women has driven her to become a renowned Pilates Instructor, Teacher Trainer, expert in Pre and Post Natal Fitness, Pelvic Health advocate and a compassionate Health Coach. She is also a trained Breast Cancer Rehab Specialist, having graduated from the Pink Ribbon Program in 2011. A holistic approach to health and relentless desire to inspire women to realize their dreams led Nikki to create three ground-breaking exercise programs designed specifically for women: The Belle Method, The Bump Method, and The Pink Method. In 2014, Nikki founded Elevate Retreats offering transformational wellness getaways that combine elements of fitness, nutrition and inspiration for women looking to reconnect with themselves and their fellow sisters. Today, Nikki and her team of skilled trainers work with a wide range of clients, from elite athletes and corporate executives, to women coping with cancer, pelvic organ prolapse, diastasis recti, sciatica and chronic pain. After graduating from McGill Business School, Nikki chose to follow her passion for dance, performing professionally in Italy and Switzerland before returning to Toronto in 2006 to found the Grace Corps Studio, a ballroom dance training company.
WINTER 2016 CLASSES
REGISTER NOW
t h e B el leM eth o d. com
Brett, Dawn, and Zarra Pascoe.
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outdoors
E S S E N T I A L
T I P S
F O R
FLOODINGYOUR
BACKYARD RINK
C
this Winter
anada and hockey are synonymous. Hockey is our iconic sport and outdoor rinks take us back to our childhood days. So, why not embrace those memories along with the cold, frigid air and enjoy all that winter has to offer by building your own rink? Here are five tips to help you get out there and create the perfect ice pad for a game of shinny. »
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INVEST IN A QUALITY PLASTIC LINER Make sure to invest in an ultra-white liner to help keep your ice as cold as possible by reflecting the UV rays away from the ice. A good liner makes winter maintenance and spring clean-up easier.
THE PERFECT WINTER HOSE No one likes a cracked, frozen hose especially on a cold winter day. You want to choose a hose that can withstand the cold winter. But, keep in mind - even the most heavyduty hose shouldn't be left outside between floods or it will freeze.
EQUIP YOURSELF WITH THE PROPER OUTERWEAR A good pair of boots and the perfect parka are the ideal clothing items when exposing yourself to the frigid elements. Parkas like the Helly Hansen Berg Quilted Jacket from Mark's provides protection against the wind with its sturdy outer shell.
IDEAL TEMPERATURE TO FLOOD YOUR RINK Although -15 C may not be an ideal temperature for the average person, for us Canadians it's perfect for flooding our backyard rinks. If the temperature hits -10 to -15, snow or shine, day or night, get out and flood your rink!
PATIENCE IS A VIRTUE You will need to flood the rink a couple of times and resurface from time to time before it's fit for a game of pick-up. If you take time to flood you rink, the ice quality vastly improves. Get out there and do as Canadians do: make the best backyard rink around! To learn more about the best outerwear to keep you warm on the ice, visit marks.com. THN www.newscanada.com
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food recipe
SHOWSTOPPING
SI DES T FOR ANY OCCASION hese savoury stuffed squash are an easy accompaniment to a festive meal or casual weeknight dinner. The meaty mushrooms add beautiful texture to the stuffing, while the apples add a layer of tartness and bite. >>>
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MUSHROOM, APPLE, AND WALNUT STUFFED
Servings: 8 Prep Time: 10 mins Cook Time: 45 mins
Acorn Squash
INGREDIENTS • 4 small-medium sized Acorn Squash, seeded, cut in half lengthwise • Salt and Pepper • 2 tbsp (30 mL) Olive Oil • 8 oz (227 g) fresh mixed Mushrooms (Portabella, Shiitake, Oyster), coarsely chopped • 2 Celery Stalks, thinly diced • 2 Ontario Apples, peeled and finely diced • 3 tbsp (45 mL) Butter
TA S T E Y T I P
• 1 tbsp (15 mL) fresh Sage Leaves, finely chopped • 1 cup (250 mL) Vegetable Stock • 1/2 cup (125 mL) Walnuts, roughly chopped • 1 small loaf of day-old Sourdough or French Bread, cut into 1/4 inch cubes (approximately 5 cups)
DIRECTIONS
USE ONTARIO IDARED, GOLDEN DELICIOUS, HONEYCRISP, OR EMPIRE APPLES.
• Preheat oven to 350°F/175°C. • Cut acorn squash in half lengthwise. Remove the seeds. Season the inside with salt and pepper. Place cut side down on a baking sheet lined with parchment. Bake about 30 minutes or until soft. • Meanwhile, in a large sauce pan heat olive oil. Add mushrooms and sauté for 3-4 minutes. Add celery and continue to sauté for 5 minutes. Lower heat and add apples. Continue to cook until apples become tender, about 5 minutes. To the pan add butter, sage, and vegetable stock. Heat just until butter is melted. Remove from heat and allow to cool. • Place chopped walnuts and diced bread in a large bowl. Pour warm vegetable stock mixture over bread. Using your hands toss the bread until it is well coated and most of stock is absorbed.
• Remove squash from oven and turn it cut side up. Divide the stuffing among each squash half; spoon the stuffing into the cavity of each squash until filled. Return to 350°F/175°C oven and bake until stuffing is golden brown, approximately 15-20 minutes. • Serve hot alongside a festive ham or weeknight roast chicken. More recipes featuring fresh local ingredients are available at mushrooms.ca. THN
www.newscanada.com
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THANK YOU NOW READERS FOR VOTING US
BEST CAR SERVICE
CALL A MECHANIC WHO CARES FOR YOU & YOUR CAR
Imagine waking up and your car doesn’t start or you’ve got a flat or you’ve just been to the ministry and you need an emissions test...the last thing you want to hear is “we can fit you in next week.” Call Master Mechanic High Park and they’ll be there for you with a friendly voice ready to listen to you and assist you with your car troubles right away. From the moment you step into the office you’ll feel at ease. Owners Josie Candito and Mike Tavares and the staff at Master Mechanic get to know their clients, they empathize and realize how important it is to get your car back on time. Beyond your car needs and repairs, they care about your schedule,
your budget and all the little details that make up your busy life. The staff will be there for you every step of the way, with text or email updates, to show you photos of what’s wrong or take you into the bay to explain the repairs in person. Even after you pick up your vehicle, Master Mechanic will be there to ensure service quality and customer satisfaction. Come in and meet Josie, Victor, Mike, Rui, Jeff, Nick, David, Brandon and of course, let’s not forget Charlie at Master Mechanic High Park at 2 Howard Park Avenue. You’ll find more than just quality work; you’ll find a team of qualified people who genuinely cares for you and your car.
“We Care About You and Your Car!” 416-532-2449
2 Howard Park Ave • highpark@mastermechanic.ca Auto Service • Muffler Shop • Oil Change & Lube • Tire Shop • Transmission • Undercoat & Rust Proofing
WHAT MAMA WHAT MAMA DIDN’T TELL US... AB O U T H O R M O N E S WHAT MAMA DIDN’T TELL US was an intimate, uncensored Q&A cocktail evening with Toronto’s best female advisors. It was wonderful evening of networking, wine and chats with experts about libido, tempers flaring, hot flashes and female health.
FEATURED SPEAKERS: CYNTHIA LOYST Co-host of CTV’s The Social SOCIAL COMMON Mom experts and YouTube show hosts KATHY BUCKWORTH Six-time Author and Parenting Expert STACY THOMAS Ph D, C Psych, Clinical Health Psychologist DR. DOMINIKA ZARZECZNY ND, Naturopath and Hormone Expert
Photo credit: Christien Paul
12 • C O M M U N I T Y C A P T U R E D
HOSTED BY THE BELLE METHOD and THE PURPLE FIG
CAPTURED
02
01 03
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01: Rosalinda & Irene sitting outside Cherry Bomb coffee on Roncy. 02: Master Mechanic Breat Cancer Awareness. 03: Nicholson family shopping for a Christmas tree. 04: Window shopping in the neighbourhood. 05: Heather training Leigh at Bloor Boxing & Fitness. 06: What Mama Didn’t Tell Us Event.
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AVOID MEDICAL
EMERGENCIES WITH YOUR PETS over the HOLIDAYS
The holidays are a great time to get together with friends and family but don’t forget to not let your guard down when it comes to looking after your furry four legged friends. Here are some common holiday related health pet problems that we see each year at our hospital that could have been easily prevented. OVER INDULGENCE: Not even the most well-behaved pet can resist some of the delicacies that are left on the table during the holidays. We have seen pets sneak anything from an entire block of butter to a full bowl of gravy. I have even had a dog steal and run off with an entire turkey. Eating a large amount of these types of foods can lead to serious life threatening conditions like pancreatitis, gastric obstruction and/or bloat. Be sure your pet is well monitored during these times and warn your guests to never feed your pet from the table or allow them to indulge in fatty left overs. Please note that you kitchen garbage can also be particularly interesting to your pet at this time of year and you should do your best to make sure it is kept in a secure container. UNDER THE TREE: Gift wrapping is a great way of keeping a present a secret but not if you are a pet. Dogs have an incredible sense of smell and can tell which gifts contain anything even partially edible. Be sure to keep these types of gifts in a secure location until the last minute. Cat owners should also be conscious of never using tinsel or ribbon to decorate. Cats can’t resist playing with these items and will often end up ingesting them, which may lead to a life threatening health emergency known as “string gut”. Finally, electrical cords can be fascinating to both puppies and kittens but they could electrocute themselves while chewing on these cords. Be sure to keep your house puppy and kitten proof during this time of year! HOLIDAY PLANTS: Bright ornamental plants are guaranteed to make a home more festive during the holidays but did you know that many of these
plants may be toxic if ingested by your pet? Mistletoe and Holly are moderately toxic to animals and can cause severe gastrointestinal signs if ingested. Plants from the Lily family are extremely toxic to cats and even minimal ingestion can lead to kidney failure. Last year, there was a case in Ontario of a cat actually being poisoned by the Christmas tree itself. This tree had been sprayed by a decorative artificial snow that contained ethylene glycol (anti-freeze) which is severely toxic to pets. Be conscious of the plants that you bring into your home and please consider your friends’ pets before giving any of these plants as gifts! If your pet eats a toxic plant, do not wait for clinical signs to appear. Contact your veterinarian or local Poison Control (888) 426-4435 immediately. Just a foot note, the Poinsettia Plant is actually not severely toxic to pets and if a pet was to eat a part of this plant, it may only lead to mild gastric upset. TOXIC FOODS: Even the slightest amounts of certain foods can be toxic to pets. As many of you know, chocolate (especially dark chocolate) can cause serious health problems. Please note, if you have a dog in the house, he will find your chocolate so I strongly advise keeping it under lock and key. Other common foods that are also toxic to pets include grapes, raisins, Macadamia nuts, raw onions and our newest addition to the list….peanut butter! Many companies are now adding Xylitol to Peanut butter as a sweetener. Xylitol can be toxic to pets and lead to liver failure so always check your label! I hope these hints are helpful at avoiding any veterinary emergencies over the holidays. Remember plan ahead and speak to your veterinarian so you know what days their hospital is open over the holidays and be sure you know who to call in the event of an after hours incident. We wish you and your pet a happy and healthy holiday season.
Dr. Scott Bainbridge is a graduate of the Ontario Veterinary College and is co-owner of the Dundas West Animal Hospital in the High Park/ Roncesvalles neighbourhood.
2160 Dundas Street W ( near Roncesvalles ) 416 535-8387 • dundaswestvets.com S e r v i n g t h e H i g h P a r k a n d R o n c e s va l l e s N e i g h b o u r h o o d s
14 • C O M M U N I T Y C A P T U R E D
Best Animal Hospital
PET RESCUE
meet CALLIE SHAR PEI/LAB MIX
IT’S HARD TO BELIEVE THAT SOMEONE LEFT CALLIE to die at the side of the road in eastern Ontario. But that’s exactly
She does require a daily dose of medication to help her with her
how she was found. Dehydrated, emaciated, flea-infested, and
arthritis. Callie LOVES her daily walks, and she pulls on leash
ridden with mammary tumours, the kind folks at the animal
(she’s just so excited to see everybody) so will need some leash
control fell in love with her and contacted Adopt-A-Dog/Save-
training. She lives with her foster family, their 3 dogs, and two
A-Life to provide her with the veterinary care she needed and
children, and is doing wonderfully.
find her a loving home. And when you meet her, it’s obvious why. Callie is an absolute gem. She is well mannered, and gives a paw
Callie has been fully vetted and spayed, and has been given a
and “hugs” to everyone she meets (she even loves going to the
clean bill of health. It’s hard to describe without meeting her how
vet!) She is great with other dogs. She is fully house trained, and
special she is. She truly deserves a wonderful, loving home for
very quiet in the house. Callie is 9 years old and approximately
her to live out her golden years.
50 pounds. She has arthritis in her back legs, and so would not do well in a house where she needs to navigate a lot of stairs.
take Callie home
• A home check and a $150 ADOPTION fee will apply.
If you think you can be that home, please fill out an ADOPTION APPLICATION on the
ADOPT-A-DOG/SAVE-A-LIFE website:
adoptadogsavealife.com
would love to thank everyone that voted for us in NOW’S BEST OF competition!
We are honoured to be considered one of the top rated veterinary facilities in the city and will continue to do our best to provide excellent service for you and your pets!
2160 Dundas Street W ( near Roncesvalles ) 416 535-8387 • dundaswestvets.com Serving the High Park and Roncesvalles Neighbourhoods
Best Animal Hospital