HL Volume 9 Issue 4

T h e M a g a z i n e F o r L i F e

bullyingit’s time to stop it in its tracks

MarkhaM | Volume 9, Issue 4 » 2012

are you getting enough vitaMin d?

Battle of the Bulge➜ How to fight mid-life weight gain

Retirement ResidencesOuR guide tO lOcal living

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25 Special report: retireMent reSidenceS Choosingtherightretirementhomeisachallengingexercise.Wefocuson11residencesinYorkRegiontohelpyousimplifythisdifficultdecision.

28 blowing hot and cold? JonathanMaisteradvisesonthetherapeuticuseofcoldandheattotreataninjury.

30 keep it going! TaraDellolaconoThiesofferstimelyfoodandfitnesstipstohelpyoumaintainyourwarmweatherbodyallwinterlong.

32 what’S in a drink? Whatwechoosetodrinkcanhaveaprofoundimpactonourhealthandbodyweight,saysTiffanyMoffatt.

departments 5 upfront

8 new&newsworthy

14 supportforstress

15 books

16 fitness

18 dentalhealth

20 healthyhome

24 seniors

32 nutrition

43 marketplace

46 recipe

VoluMe9,Issue4»2012

contents

features10 the SunShine vitaMin:

are you getting enough? Whileshorterdaysandlesssunlightcanposeaproblem,shawnNisbethassomeeasysolutions.

14 how to coMbat the StreSS of bullying CherylPattersonexaminesthestressfuleffectsofthisseriousandgrowingproblem.

16 tiMe to battle the Mid-life bulge? IgorKlibanovshowsyouhowtofightthebattleofthebulge.

24 pilateS: the perfect exerciSe for SeniorS BarbaraGrantdiscussesfourwaysPilatescanbenefitagingbodies.

36 inner beauty fall Survival guide Thedaysareshorterandcolder,theairdrierandfluseasonisuponus.Butyoucanstilllookyourbest,saystheCanadianHealthFoodAssociation.

1046

10 super healthy sips

33

Keep your vitamin D levels up!

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VoluMe9,Issue4»2012publiSher Don Flynn 905.475.5222 ext. 221 [email protected]

editor laurie morissette [email protected]

graphic deSigner Priscilla Di carlo

contributing writerS marilyn Arthurs tara Dellolacono thies Barbara Grant Igor Klibanov Barbara lindegger Jonathan maister tiffany moffatt shawn nisbet cheryl Patterson

advertiSing steve Williams 905.475.5222 ext. 226 [email protected]

printing trade secret Web Printing

diStribution Distributed in markham and unionville. Available at select local food stores, health food retailers, doctor and dentist offices, health clubs, community centres, fitness centres, drugstores, medical clinics and more.

healthy living is published 4 times yearly by lenmark communications ltd. 2600 John street, unit 207 markham, ontario l3R 3W3 Phone: 905.475.5222 Fax: 905.475.6369 www.lenmarkgroup.com

Proud supporter of:

Persons not in our free distribution area may subscribe. canada: $19.78 for 4 issues. ($17.50 plus $2.28 Hst) For subscription inquiries email: [email protected]

All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited. Information presented is compiled from sources believed to be accurate. However, the publisher assumes no responsibility for errors or omissions. the publisher assumes no responsibility for the claims in items reported or for the opinions expressed by our writers. the information in this publication is not intended to replace or substitute for medical, legal or financial advice. Always seek advice from your physician or other qualified health provider regarding any medical condition or treatment. We welcome your suggestions. unsolicited manuscripts are invited, but will not be returned.

healthylivingmagazine.ca

It’s Winter! Let’s make the most of it!

Thisissueispackedfulloftipsandadvicetohelpyoumakethemostofthe longwinteraheadandenjoy theholiday season that’s justaroundthecorner.ourtalentedteamofwriterstellyouhowtokeepyourvitaminDlevelsupandyoursugarintakedown.Theyofferadviceonpackinga nutritious school lunch and choosing the healthiest drinks. our newthree-partseriesgetstoworktacklingthepotentiallydevastatingeffectsofbullying–aseriousandevergrowingproblem–whilethebattleofthemid-lifebulgerequiresafight-backofadifferentkind.Heatorcold?Weadvisewhichinjuriesneedwhichtherapeutictreatment.WerevealwhyPilatesistheperfectexercisechoiceforseniors.Continuinginthispositivevein,theInnerBeautyFallsurvivalGuidetellsushowwecanlookandfeelgreatnomatterwhatthecold,darkdaysofwinterthrowatus.Andwith thoseall-importantnewyear’s resolutions loomingonceagain,weofferfivesimpletipstohelpyouachieveyourgoals.

Wewish all of our readers a happy holiday season anda healthy2013,andlastbutbynomeansleast,weaskyou,especiallyatthistimeofyear, to remember those less fortunateand those inyourcommunitywhomightneedyourhelp.

enjoytheissueandseeyounextyear!

laurie MoriSSette, [email protected]

Coverphoto:©YuriArcurs-Fotolia.com

from the editor

Tips on packing a

healthy school lunch

pg. 18

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upFRont


Main Street Markham Santa clauS paradeSaturday, november 24th11am-12pmThe40thAnnualsantaClausparadestartsatMarkhamRoad&Hwy7andproceedsnorthto16thAvenue.

Thisyear,theMarkhamDistrictVetsAssociationiscollectingnew,unwrappedtoysforCTV’sToyMountain.

Please bring a toy to any participating Main Street Markham store or bring it the day of the parade.

Main Street Markham feStival of lightS Saturday, november 24thHelplightthe30-footChristmasTreeandthenwatchFireworksatthe27thAnnualFestivaloflights!

Formoreinformationontheseeventsvisitmarkhamsantaclausparade.com.

the Village cooking studio is excited to release their calendar of events! From delicious feasts to hands on fun for the kids, this season’s programs are not to be missed! Visit thevillagegrocer.com for more information.

whole foods Market Markham celebrates grand openingWholeFoodsMarket,theworld’sleadingnaturalandorganicgrocerystore,openeditsfirstMarkhamlocationinoctober.MayorFrankscarpittiparticipatedintheBread-BreakingCeremony–thebreakingofanearly6-footloafofbreadtocommemorateWholeFoodsMarket’scommitmenttotheMarkhamcommunity.

RecentlythepristineskihillsofMountst.louisMoonstonewereallaboutmud,musclesandmayhem.

About20,000participatedinontario’sfirsttasteofToughMudder,a16-to19-kmmilitary-styleobstacleracethatisasmuchmentalasphysical.startedtwoyearsagoinAllentown,Pennsylvania,itplacestheclaustrophobicinnarrow,nearpitch-blackdirttunnelsandplungeswarmbodiesintothe“Arcticenema.”Thedouble-whammyelectroshock“therapy”obstaclestestone’spainthresholdtothelimit.

tough Mudder comes to ontario

Rick Fisher, owner of Anytime Fitness locations in Markham and Stouffville, completed this event with a group of friends.

nr medical clinic announces the addition of Dr. minhas, pediatrician, to their practice. nrmedicalclinic.com

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Takingthechallengeiseasyandfun!Allyouhavetodoisfollowthesesimplesteps:1) buy the good.lookfortheFoodlandlogoonontarioproductsinyourgrocerystore,farmers’marketandon-farmmarkettochooselocalfood.2) Share the good.Celebrateyourenthusiasmforbuyinglocalfood!PostyourpicturesandtellusyourlocalfoodstoryonFacebook,PintrestandTwitter.3) enjoy the good things that grow in ontario!Putfreshnessonyourplatewithdeliciousrecipesfeaturinglocalingredients.

Getstartedwithyour$10localFoodChallengetoday.There’slotsofinformationtohelpyouatfoodlandontario.ca.

the $10 food challengeif every household in ontario shifted $10 of their weekly food spending to local food, it would result in $2.4 billion in additional ontario food sales and create 10,000 new jobs!

Sell advertising in your community and make money!

Healthy Living Magazine, the widely read community magazine, is looking for experienced part-time salespeople who want to make extra money. If you are enthusiastic, self-motivated, organized and have great communication skills, we want to hear from you! Positions available throughout York Region.To apply email your resume to: [email protected]

Thefluvaccineissafeandeffective,andgettingitearlyhelpsyouandpeoplearoundyoustayhealthy.Theflucanleadtoserioushealthproblems,andthosemostatriskare

theelderly,youngchildren,pregnantwomenandpeoplewithweakenedimmunesystems.Thesooneryouget

yourflushot,thesooneryou’reprotected–andthemorelikelywearetoreduce

illness,hospitalizationanddeathsfromfluinthecommunity.

Main Street unionville welcomes the Marleigh – a premier retirement residence designed for today’s active and sophisticated seniors. For more information visit themarleigh.ca or call 905.947.9990.

running room opens new locationonoctober17thafunrun/walkwasheldinsupportoftheYMCAstrongKidsCampaign,andincelebrationofthegrandopeningofthenewMarkhamlocationoftheRunningRoom.Johnstanton,founderoftheRunningRoom,wasonhandtoencouragetheparticipants.

TheYMCAstrongKidsCampaignsupportsprovenYMCAprogramsthatgivekidstheopportunitytheyneedtolivehealthier,happierlivesnow,butalsotogrowintoproductiveadults.

Donatetothiscampaignbyvisitinggiving.runningroom.com

John Stanton, founder of the Running Room, with an event participant

~

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upFRont

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healthy_living_ad_markham.pdf 1 26/10/2012 4:19:40 PM

Have a local event or interesting tidbit for our

next issue of upFRont? send it to Healthy Living

Magazine via email: [email protected]

coMMunity brain gyMthurSday, deceMber 6th 11am-12pmstouffville creek retirement residenceBrainGymandMoreallowsolderadultstoincreasetheirmobilityandstability.JointheMulti-sensoryBrainstimulationProgram,andimproveyourmentalfunctioning,communication,co-ordination,sleepingandenergylevels,andyouroverallwell-being.spaceislimited!Call905-642-2902orvisitstouffvillecreek.caformoreinformation.

recreational programs and coursesMarkhamoffersqualityrecreationalprogramsandcourses,daycamps,anddrop-inclassesintheareasofsports,fitnessandwellness,swimmingandaquatics,educationandleisure,thearts,leadershipandmuchmore.seasonalactivitiesandregistrationinformationarepublishedinMarkhamlifeandavailableonlineatmarkham.ca.

In2013,MarkhamstouffvilleHospital’sexpansionwillopenitsdoors,doublingthesizeofthecurrenthospital,withanexpandedemergencydepartment,expandeddiagnosticimagingcentre,enhancedmaternalchildprogramandexpandedmentalhealthservices.Thehospitalwillthenundergosignificantrenovationstotheexistingbuilding,ensuringthehospitalcontinuestomeettheneedsofthesegrowingcommunities.

maRkham stOuffville hOspital expansiOn getting set tO Open its dOORs✚

6|Healthyliving 7

new&newsworthy

CLiF CrunCh granoLa Bars

the healthy inDulgenceclif crunchcrunchygranolabarsaremadewith70%organicingredientsandwholegrainsandcomeinfourdeliciousflavours:WhiteChocolateMacadamiaNut,ChocolateChip,PeanutButterandBlueberryCrisp.clif crunchoffers4-�gramsofproteinandonefullservingoforganicwholegrainsmadeupofoats,barleyandrye.

Freeoftransfats,hydrogenatedoils,high-fructosecornsyrup,artificialsweeteners,artificialflavours,artificialpreservativesandingredientssourcedfromGMos,clif crunchisforpeoplewhowantaconvenient,healthysnackthat’sfullofflavour.

available at natural food stores and the natural aisle in grocery stores. For more information visit clifbar.com.

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Four o’CLoCk WinTer Tea CoLLeCTion

surprising FlaVours with a touch oF nostalgiafour o’clockinvitesustoreliveourchildhoodmemorieswithitsveryfirstwintercollectionofteasandherbalteas.Teaandherbaltealoverscannowtreatthemselvestoahotcupofgingerbreadortruffle Mintorgiveintothetemptationofalmond biscottiwhite teaorbanana cinnamon Spice black tea.ThepackagingaddstothenostalgicfeelwiththeillustrationsofMontréalartistBruceRoberts.

this limited edition winter collection is available in supermarkets, gourmet food stores, natural food stores and pharmacies across canada.

eLeCTroLux ergospaCe green VaCuuM

a greener cleanerGogreenthisholidayseasonwithelectrolux’s ergospace green.Builtcompactwithmorethan�0%ofitsplasticandpackagingmadefromrecycledmaterials,theergospace greenisequippedwithaDustMagnetnozzleandanextra-longhoseandcord.Dirtanddustdon’tstandachance!

sold exclusively at independent retailers, including superior home systems and Vacworks ltd. (in richmond hill). For a full list of retailers visit electrolux.ca.

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daVidsTea TraVeL Tins

tea to goForthetealoveralwaysonthego,davidstea travel tinsarecompact,convenientanddurable.ThesetinytinscansliprightintoyourpurseorbackpackandaretheperfectwaytocalmbacktoschooljitterswithblendslikeMother’s little helper, chocolate rocketandgreen & fruity.

the travel tins are available in DaViDstea stores and online at davidstea.com.

ruBik’s raCe and ouTsMarT Board gaMes

get your game onNowawholenewgenerationisgettingtheirchanceatRubik’sglorywithrubik’s race,ahead-to-headRubik’sCubeboardgame.Justslidethetilesandbethefirsttomakethecentermatch.Ages�andup.outSmartisanewfunandfast-pacedgamethewhole

familywilllove.Thegameissimple–onequestion,manyanswers,butonlyoriginalitycounts!Forinstance:“Whichcountrieshavewonsoccer’sWorldCuptitle?”everyonewritesdowntheiranswersbutyouonlygetapointforananswerthatnooneelsecomesupwith.It’sallaboutoutsmartingyouropponents!Ages�andup.

For more information visit rubiksrace.com and outsmartgame.ca.

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cover story

SunShine Vitamin

With winter on the way, it’s time to make sure you’re getting enough Vitamin D, ‘the sunshine vitamin’. Because our bodies make this hormone naturally in the skin in the presence of sunlight, these shorter days with less sunlight can pose a problem. shawn nisbet has some solutions.

are you gett ing enough?

By sHAWn nIsBet

the

10|Healthyliving 11

SunShine Vitamin

are you gett ing enough?

We need vitamin D for strong bones. All ages require sufficient vitamin D levels:

recent research shows older people with adequate vitamin D levels have better muscle control, lower blood pressure, and fewer ills such as multiple sclerosis and arthritis.

Dark-skinned people produce less vitamin D, so those living in northern climates such as Canada could be at a disadvantage.

Your body needs vitamin D to absorb calcium and promote bone growth. Vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain and other maladies.

Vitamin D may also help in the treatment or prevention of autism, autoimmune disease, cancer, chronic pain, depression, diabetes, heart disease, high blood pressure, flu, neuromuscular diseases, and osteoporosis.

✹ Why is vitamin D so important?n 1. there are some 200 different kinds of cells with receptors for vitamin D, which plays a strong role in boosting immune function and repairing damaged cells. These factors may explain its anti-cancer properties.n 2. vitamin d is a steroid hormone – not a vitamin – that influences virtually every cell in your body, and is easily one of nature’s most potent cancer fighters.n 3. vitamin d influences nearly 3,000 of your genes, and plays a major role in your immune response, including helping your body produce over 200 antimicrobial peptides that help fight all sorts of infections.

✹ how can you get enough vitamin D?Those living in sunnier climates make 5000-10,000 IU of vitamin D from the sun every day! As Canadians, we end our summers with levels typically between 30-50 nmol – a level at which our overall

health is being compromised. According to research, if you live in Canada and do not get at least 15 minutes of sunshine at least three days a week from mid-May to mid-August from 11am to 3pm, you are at risk of vitamin D deficiency.

✹ Should your vitamin D serum levels be checked?If you did not get adequate sunshine this past summer, you may want to have your vitamin D serum level checked. However, many specialists suggest not testing vitamin D levels because deficiency (below 75 nmol) is the norm in Canada and not the exception.

Other researchers feel that optimum sun exposure, when there is enough UVB, will most likely only satisfy those with fairer complexions. Therefore, everyone should take at least 1,000 to 2,000 IU daily.

But is this sufficient? Food sources are simply not enough to consistently raise blood levels to where they should be. Supplementation is widely recommended by health professionals. Health Canada has set the new Upper Level (UL) to 4000 IU per day for those over nine years of age. This will ensure that 98% of the Canadian population will achieve a blood level of about 100-125 nmol promoted by experts.

The cost of a serum Vitamin D test in an Ontario lab starts at $32.00. If your vitamin D count is low on a test, your follow-up test will usually be free.

Always seek professional assistance with your vitamin D supplementation when working with health challenges such as sarciodosis, liver or kidney disease, or hypo or hyperparathyroidism.

✹ Which foods contain vitamin D?We must first distinguish between D2 (ergocalciferol) and D3 (cholecalciferol). D3, produced by the skin on exposure to sunlight (adequate UVB), is found in some foods (mostly fatty fish), and in supplements. D2, the vegetarian version (mainly from mushrooms), is widely accepted to be less potent than D3. D2 is

10|Healthyliving 11

used to fortify non-dairy beverages such as soy, almond and rice.

✹ Since most foods high in vitamin D are also high in cholesterol, should you avoid them?Today’s recommendation is to lower your cholesterol levels because high cholesterol is related to an increase in heart disease. It is also advisable to stay out of the sun and wear sunscreen at all times because sun damage is linked to an increase in cancer risks. Perhaps moderation is the key, along with a discussion with your health professional.

Since sunlight is required to turn cholesterol into vitamin D, avoiding the sun will likewise undermine your ability to synthesize vitamin D. And since vitamin D-rich foods are also rich in cholesterol, low-cholesterol diets are inherently deficient in vitamin D.

Vitamin D is best known for its role in calcium metabolism and bone health, but new roles are continually being discovered for vitamin D. These include mental health, blood sugar regulation, the immune system and cancer prevention.

✹ Will my medication have a negative effect on my vitamin D levels?Steroid medications can interfere with metabolism of vitamin D. If you take steroids, you should discuss vitamin D with your doctor. The same is true for some weight loss drugs, some cholesterol-lowering drugs, and seizure drugs such as phenobarbitol. Cholesterol-lowering statins, on the other hand, will raise vitamin D levels, but this should be discussed with your healthcare provider.

✹ Can you take too much vitamin D?There is an upper limit to how much vitamin D you can safely take. The Institute of Medicine recommends that an adult daily intake of up to 4,000 IU of vitamin D is safe. Some say taking more

Vitamin D3 fooD SourCeSSalmon, cooked, especially wild-caught; 100g (3.5oz) provides 360 Iu

maCkerel, cooked, especially wild-caught; 100g (3.5oz) provides 345 Iu

SarDineS, canned in oil, drained; 50g (1.75oz) provides 250 Iu

muShroomS exposed to ultraviolet light

tuna, canned in oil; 100g (3.5oz) provides 235 Iu

a Whole egg provides 20 Iu if the egg weighs 60g

Beef liVer, cooked; 100g (3.5oz) provides 15 Iu

fiSh liVer oilS, such as cod liver oil; 1 tbs. (15 ml) provides 1360 Iu

fortifieD milk, yogurt anD CheeSe (amounts on package)

than 10,000 IU per day can cause kidney and tissue damage. The best approach is to check with your health care provider before taking vitamin D supplements.

Before recommending vitamin D supplementation, your provider will consider other factors such as latitude, skin colour, seasonality, lifestyle, diet, age, how much time spent indoors and out, as well as your serum vitamin D test.

Vitamin D does not act alone. It requires other supporting nutrients to help it do its job in preventing disease. These include zinc, vitamin A, boron and magnesium. Be sure to eat foods rich in these nutrients and take a good quality multivitamin/mineral.

Excellent sources of magnesium include Swiss chard and summer squash. Very good sources include spinach, turnip greens, mustard greens, pumpkin seeds, broccoli, flax seeds, green beans, collard greens, kale, sunflower seeds, sesame seeds, quinoa, buckwheat, salmon and black beans.

✹ Continue to eat a healthy dietStudies confirm that a modern diet consisting of fast foods, processed meats, GMO grains and food, vegetables, trans fats, hormone and antibiotic laden meats, and factory produced milk contribute significantly to causing many illnesses. The human body was never meant to be assaulted in this manner!

Increase your intake of whole, organic foods, organic milk and butter, lots of fresh and fermented vegetables, organic meats and eggs, healthy fats – and foods high in vitamin D, such as fatty fish and cod liver oil. hl

for more information:www.naturalhealthcare.ca; www.vitamindsociety.org

shawn M. nisbet, rhn, CFa, is a registered hol ist ic nut r i t ionist, cer t i f ied f i tness consultant and master nordic pole walk ing inst ructor. Tel: 416.804.0938;www.shawnnisbet.com; [email protected].

12|Healthyliving

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amanda todd, 15, Port Coquitlam, British Columbia, Jamie Hubley, 15, Ottawa, Ontario, Mitchell Wilson, 11, Pickering, Ontario, are just a few of a string of recent youth suicides in Canada, resulting from bullying.

A study by The Centre for Addiction and Mental Health in 2009 indicated that 29% – almost one in three – of students in Ontario admitted to being bullied at school. This isn’t just “kids being kids.”

what iS bullying?Bullying is abuse. According to the Ontario Ministry of Education, “Bullying is a form of repeated, persistent, and aggressive behavior intended to cause fear, distress, or harm to another person’s body, feelings, self-esteem or reputation.” It includes insults, social exclusion, or physical violence (including damaging property).

According to PREVnet (Promoting Relationships and Eliminating Violence), the Canadian anti-bullying research network, “the common denominator is disrespect of another human being’s rights to physical and psychological safety and sense of dignity.”

effectSThe stress of bullying has a large impact on the victim. According to research, in addition to suicide, effects include headaches, stomach aches, physical illness, anxiety, depression, low self-esteem and withdrawal, which can continue into adulthood.

And the Ministry indicates, “Students cannot be expected to reach their

How to combat the stress of Bullying

potential in an environment where they feel insecure and intimidated.” Both victim and bully are at risk for poor school functioning with respect to attitude, grades and absenteeism.

Students that bully are also at risk for using alcohol and drugs, and later criminality. “For example, 60% of boys who bully others in elementary school had criminal records by age 24,” accord-ing to PREVnet.

what to don if your child is being bullied, you may notice changes in appetite, health, inter-est in school or activities, self-esteem, trouble sleeping, nightmares, damaged clothing and/or isolation.

Reporting bullying is essential. Chil-dren need adult support. Although, they may try to fix the problem, it’s likely to continue or get worse, due to the power imbalance. A support system includ-ing parents, schools and community resources can help correct this through encouragement of assertiveness (not ag-gressiveness) in children, in addition to an intervention of the situation. n if you suspect your child is engaging in aggressive behavior, they may need support learning relationship skills. Ac-cording to the National Crime Preven-tion Center (NCPC), “Children who bully have not learned pro-social ways to resolve their interpersonal conflicts and frustrations. They need help to change their interpersonal patterns before they become deeply ingrained.” Intervention is essential to prevent escalation of bully-ing into adulthood, including destructive

behaviors such as abuse of loved ones, sexual harassment and violence.

Families are an important founda-tion for learning about secure and healthy relationships. PREVnet indicates, “The family is the first context in which children learn about relationships, and lessons learned in the family provide the foundation for future relationships.” This includes setting positive examples, like the inclusion of others, and seeking sup-port. Bullying programs can be a valuable resource for supporting the needs of children, regardless of their roles.n bystanders can play an important role in bullying reduction and prevention, by being encouraged to support the victim, or to report what they see – verbally, written or anonymously. When nobody talks about bullying, it continues, either by perpetuating the problem or by not taking a stand.

NCPC indicates, “85% of bullying in-cidents are witnessed by other students, yet bystanders try to stop the bullying only 11% to 22% of the time.”

Everyone plays a valuable role in de-veloping healthier relationships in society overall. Although academic skills are essential to our workforce, social skills are the mainstay of our society. As Education Minister Laurel Broten puts it, “We have taught our children three fundamental “R’s” in school – reading, writing, arith-metic – but now we need to focus on the fourth “R” – relationships.” hl

Cheryl pat terson has a B.a. in psychology and has researched the area of st ress for over ten years. For more on Cheryl v isit www.cherylpat terson.ca.

support for stress

By cHeRyl PAtteRson

14|Healthyliving 1�

rose reisMan’s

choose it anD lose itFastfood—whetherit’sfromourgo-to“funnightout”restaurantorthe“onthewaytowork”coffeeshop—isarealityofourbusylives.Butwithrose reisman’shelp,wecannowmakeinformeddecisionsabouthealthier,similartastingoptionsatourfavouriteeateries.rose reisman’s choose it and lose it setsoutaselectionof“betterforyou”optionsatover60fast-foodrestaurants,coffeeshops,andnationalrestaurantchains.Withtipsforeatingoutatanyrestaurantincludingmenubuzzwordstoavoid,thisbookisamustforanycalorie-countingCanadianwhostillwantstoenjoyeatingout!

newsworthyBooks

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paTriCia green and CaroLYn heMMing

Quinoa reVolutionInQuinoa revolution,culinarysistersPatriciaGreenandCarolynHemming,authorsofQuinoa 365: The Everyday Superfood,returnwithover1�0newandgreat-tastinggluten-freerecipes,allunder�00caloriesperserving!

Quinoa revolution,completewithfullcolourphotographythroughout,offersfoodandhealthylifestyleenthusiastsmanyinnovativemethodsanddeliciousrecipesusingoneoftheworld’shealthiestfoods.Idealforadiversityofdietsandpackedwithflavourthatwillsatisfythewholefamily,Quinoa revolutionwillhelpyoutransformyourtraditionaleatinghabits.

Quinoa revolutionfeatureshealthfulrecipeslikeRedVelvetWaffles,ChipotleCornChowder,Quinoalasagna,BlackForestGoatCheeseBrownies,PeanutButterChiaCookies,andmore.

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Designed by nature.Proven by science.

Echinacea: A natural remedy gains scientifi c sanctionIt’s an old joke: medical science can cure everything but the common cold. However, it looks like the best medicine may have been with us for years, waiting for science to prove its effi cacy. And now it has.

The results of the largest study of echinacea ever conducted have recently been published by a group of researchers from the Common Cold Centre at Cardiff University’s School of Biosciences and the verdict is clear:

Science backs echinacea as both a remedy and a preventative treatment for colds and fl u.The study revealed that echinacea is safe to take continuously over the cold and fl u season for up to 4 months with no side effects or discontinuation symptoms.

During times when the immune system is most at risk- periods of stress or inadequate rest- echinacea offers an additional boost to guard against infection.

Of course, if you do catch a cold, echinacea is also an effective medicine that reduces the severity and duration of symptoms.

But not all echinacea products are created equal. For their study, the Common Cold Centre used Echinaforce® by A.Vogel. This organic formula made from fresh, whole plants delivers maximum results whether you’re taking it to help you overcome an infection or taking it daily to help avoid getting sick at all.

See the results of this and many other clinical studies on Echinaforce® by visiting www.avogel.ca

Risk without Echinacea

30

2010

Cold episodesCold days

Risk

(%

)

605040

70

RecurrentInfections

Co-medEpisodes

How to combat the stress of Bullying


Battle The

BulgeYou maY have been slim and trim your whole life, but suddenly, as you started approaching your mid 40s to early 50s, you noticed something that leaves you scratching your head. Your belly is getting bigger. You could understand if it was caused by changes in your eating habits or exercise patterns, but nothing has really changed. So where did this mystery weight come from?

The truth is that the reason women gain fat during menopause is due to lack of estrogen from the ovaries. But fear not! There is one other organ that can produce estrogen. Fat! Fat cells can actually produce estrogen. So can your adrenal glands, which are walnut-sized glands that sit on top of the kidney.

Did you know that where you store your body fat is actually indicative of your hormonal profile? And your hormonal profile is really what dictates how you should eat, exercise and supplement. We see cases like these all the time in our personal training practice, so let’s explore what you should do to get rid of belly fat.

exercise The worst type of exercise you can do for belly fat is long-duration cardio. It doesn’t matter whether you’re jogging, swimming, cycling or rowing, it’s all the same to the body. Different types of training cause different hormonal

responses. Long-duration cardio causes cortisol to rise. Cortisol is the stress hormone responsible for your belly fat. Do long-duration cardio, and you’re making the problem worse.

So what should you opt for? Opt for weight training that uses moderate weights and low repetitions. Alternately, you can take up tai chi, qi gong, or even dancing (provided they are not intense). Any activity that is light will help you get rid of belly fat.

Resistance training should be done in conjunction with whatever other activity you choose. There is one simple reason for that. Nothing improves your muscle strength and bone strength like weight training.

When a client going through menopause comes to our company seeking to get rid of weight, we mandate that she perform at least two weight training workouts. They don’t have to be extremely difficult, but they do have to be done.

NutritioNNutrition is such a tricky topic because “one man’s food is another man’s poison.” We know the basics of good nutrition: n don’t eat refined foodsn drink minimal amounts of alcoholn eat some source of protein (ideally meat, fish or seafood) with every meal.

n take in some healthy fats (like olive oil, coconut oil, sesame oil, etc.)n eat an abundance of veggies every day.n don’t drive yourself nuts. If you’re craving a “bad” food, just eat it, and get back on track. Worrying about having that food is probably worse than having that food.

Beyond the basics, listen to your body. Pay attention to what you eat, and how your body responds to it. This isn’t perfect, but it’ll get you pretty far. Here is what you’re looking for:n changes in energy levelsn changes in ability to concentraten changes in bowel movementsn changes in sleep patternsn changes in skin qualityIf you notice any changes for the

worse, you may have eaten a food (or drank something) that doesn’t agree with you.

There are also more complex (and more accurate) methods that you can use to determine what to eat and what to avoid. The current gold standard is something called an MRT (mediator release test). This is a laboratory test that is run by select naturopathic doctors that tells you which foods you are reactive to.

supplemeNtatioNI believe that just about everyone can benefit from supplementation. Whenever a new study comes out

fitness

By IGoR KlIBAnoV

mid-life

16|Healthyliving 17

looking at whether a certain group of people is getting enough of a certain nutrient, the result always comes back short. Most people are deficient in most nutrients.

People under stress are particularly deficient in vitamin B5, vitamin C and tyrosine (an amino acid).

These nutrients provide nourishment for your poor adrenal glands which are working overtime. Before menopause, all they had to worry about was producing stress hormones, and hormones that regulate water/blood pressure. During menopause, they have to do all that, and produce estrogen. More work requires more nutrients.

Remember, different areas of body fat deposition indicate different hormonal profiles. In our personal training practice, after measuring dozens of menopausal women, we know that certain supplements (and exercise protocols) work better for belly fat than others. Other supplements work better for love handles. And yet other supplements work well for flabby arms.

lifestYleBelieve it or not, the thoughts you think and the feelings you feel have an impact on your body fat.

Whether it’s new-agey or not, I don’t care. I care about one thing and that’s results. I can tell you definitively that after tracking the body fat of dozens of people over years, I’ve had the opportunity to see how thoughts and feelings affect body fat. Here is an interesting experiment that I ran: I had one cli-ent employ a number of different stress-management strate-gies in her life. I purposely told her not to change anything else (not her nutrition, not her exercise patterns, not her supple-ments, nothing). Sure enough, after we measured her body fat 4 weeks later, it was lower. Did it get her the dream body? No, of course not. But it sure did have an impact. This is just one case of many where I tried to replicate this experiment, and in the majority of people who did it, they noticed the same results. Body fat decreased as a result of “thinking better.”

My instructions to clients are very simple:n 1. when something is stressing you out, always ask yourself “what can i do about it?” and write down a quick plan.n 2. before you go to bed, write down 10 things you were grateful for during that day. It didn’t have to be anything major. Little things count; something as small as “I’m glad that gentleman held the door open for me as I was entering the grocery store.”n 3. before you go to bed, write down 10 things that you are looking forward to the following day. Again, it doesn’t have to be anything major.

You now have some incredibly powerful information on how to deal with belly fat. Synergy is when 1+1+1+1 doesn’t equal 4, but equals 10. When you combine targeted training, nutrition, supplementation and lifestyle modifications, you have something that is greater than the sum of its parts.

So take this advice, and watch the belly fat melt! hl

igor k l ibanov is a personal t rainer and f itness exper t at Fitness solut ions. email: igor@torontof itnessonl ine.com.

16|Healthyliving 17

dental health

We offer LASER dentistry.

The ABCs ofPackinga healthy school lunchThe Ontario Dental Association offers tips on nutritious foods for a healthy smile

the food your child eats for lunch and snacks should provide the energy and nutrients to help them get through the school day, as well as aid in their growth and development.

“Teeth and gums need a wide range of essential vitamins and minerals to grow and be healthy, just like your child’s body,” says Dr. Arthur Worth, President of the Ontario Dental Association. “Nutrient-rich foods strengthen your child’s teeth and gums, making them less susceptible to tooth decay.”

1�|Healthyliving 19

When planning your child’s lunch, include foods that are nutritious and beneficial – not only for their overall health but for their oral health too. Calcium and vitamin D are necessary for the growth and maintenance of strong teeth. Foods high in calcium help strengthen tooth enamel, while vitamin D allows the body to better absorb calcium.

Other essential vitamins and minerals necessary for optimal oral health include phosphorous, magnesium and vitamins A and C.

Here are a few ideas of what to pack in your child’s lunchbox.

n fruits and vegetables. Citrus fruits and kiwi fruit are good sources of vitamin C — important for healthy gums. Carrots and dried apricots contain vitamin A, a nutrient essential for building strong teeth.

n cheese, yogurt and milk all contain calcium. Cheese also stimulates saliva production which helps clear away food particles from your teeth. Low-fat yogurt (with no added sugar), cheese slices on whole-wheat crackers and small containers of milk are great options.

n protein-rich foods like meat, poultry and fish are good sources of phosphorous, which is needed for tooth development.

n Smart snacking. Growing children and teens often need more than three meals a day. Smart snacking will ensure they have the energy they need to take them through the school day. Whole grains (in snacks like crackers and granola bars) and nuts provide protein, as well as being rich in magnesium and phosphorous.

n cut the cola. Opt for water, milk or pure fruit juices instead of carbonated drinks. Soda, sports drinks and sweetened fruit juices often contribute to tooth decay because of high sugar and acid content.

“As a parent, I know it can be difficult to get your child to eat more healthy fare, but establishing healthy eating habits and good oral hygiene early on in life is one of the best things you can do for your children,” says Dr. Worth. “It sets them off on the right path to good oral and overall health.” hl

ar t icle cour tesy of The ontar io dental associat ion. For more informat ion, v isit www.youroralhealth.ca.


HomeHealthy

4. avoid salting the earth. Excessive use of salt on driveways, walkways, and other areas can cause serious damage to trees - even those located as far as several meters away. Instead of using salt, remove snow promptly from high traffic areas, chip ice away where necessary, and apply small amounts of sand for traction.5. prune during dormancy. Pruning can be done on most tree species during winter months. Contact a certified arborist before attempting any major pruning, as large limbs can be dangerous to remove and incorrect pruning can damage trees. Proper pruning can prevent future problems and extend the life of urban trees.

By following these five easy steps, residents across Ontario are contributing to a healthier, stronger urban forest. Everyone is encouraged to share their stories and join the UFSN by visiting www.ufsn.ca. hl

The urban Forest stewardship network (www.ufsn.ca) of fers onl ine resources for organizat ions, communit y groups and indiv iduals working on urban forest init iat ives across ontar io. The website of fers a plat form for shar ing exper iences, resources, and capacit y bui lding t ips.

be kind to your trees!

1. water until the ground freezes. Most urban trees suffer

from drought. If soil is dry, water the root zone on a slow drip for approximately 30

minutes, once or twice a week.2. replace mulch.

Maintaining a circle of mulch (woodchips, leaves or other

organic matter) helps reduce fluctuations in temperature and

keeps the soil around the roots from drying out. Make sure your

trees have a wide circle of mulch (approximately three inches deep) spread around their base. Make it a

doughnut shape so that mulch does not touch the bark on the trunk as this

holds moisture and can cause decay.3. let fallen leaves lie. Leaves are Mother Nature’s natural fertilizer. As fallen leaves decompose they are transformed back into the nutrients and organic matter the tree needs. However, diseased leaves should be removed from your yard to help avoid repeat problems the following year.

5 tips to prepare your trees for winter from the Urban Forest Stewardship Network

20|Healthyliving 21

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Wereplaceallsortsofthingsinourhomesonaregularbasis.sowhyisitsohardtorememberthatsmoke(andcarbonmonoxide)alarmsneedtobereplacedtoo?Theyareworking24/7/36�soitmakessensethattheydon’tlastforever.Firesafetyofficialsremindustoreplaceallsmokealarmsevery10years.ForCoalarms,theyneedtobereplacedevery7-10yearsdependingonthemanufacturer.Thisistruewhetheralarmsarebatteryoperatedorhardwired.sothenexttimeyou’reinahardwarestore,pickupanother“decadeofdefense”foryourfamily’speaceofmind. hl

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People read ads inHealthy Living

Magazine.(Face it, you’re not in a good position to argue this one.)


And it’s not just any ‘people’ who read Healthy Living. Creative cooks, fitness fiends, the wellness wary and healthy livers all give our pages a workout each issue. Published four times a year to over 250,000 readers in York Region. Separate issues in Markham, Richmond Hill, Stouffville/Uxbridge, Vaughan and Aurora/Newmarket. Now that’s a healthy audience (with healthy appetites). Have a message for these masses? All you have to do is give us a call. Call Healthy Living Magazine 905-475-5222 Ext. 221.

22|Healthyliving

breathing capacity, leading to a host of breathing-related problems.

Pilates improves posture by increasing core muscular support in the torso. This includes the deep muscles of the pelvic floor. Strengthening these muscles will not only enhance core strength and spinal stability, it will also greatly increase bladder-control.

With improved postural alignment, the workload of the muscles is more balanced, eliminating strain and over-use in the lower back and hips. Improved posture and flexibility in the torso allows fuller, deeper breathing contributing to increased vitality and health.n 3. improved balance and coordination for fall prevention. The biggest risk to the independence of older people is falling, particularly when the fall results in a broken bone. Pilates improves balance and coordination to guard against falls and to maintain the ability to perform activities of daily living such as lifting groceries or climbing stairs.n 4. improved mental acuity and confidence. Pilates is a thoughtful, gentle exercise program that builds the body mind connection. The concentration and precision required keeps your mind challenged and sharp. You will get the strength, flexibility, balance and confidence you need to live your life fully: ride your bike; garden; travel; or dance the night away! hl

Barbara grant is the founder and president of ret rof it p i lates, a ful l - serv ice p i lates studio in Toronto. For more informat ion or to contact Barbara, v isit www.ret rof it.ca.

By BARBARA GRAnt

pilates for active livingthe Perfect choice for seniors

pilates is the perfect choice of exercise for the many different stages in our lives. The concentrated, gentle workout performed on a mat and on specifically designed equipment that uses spring resistance increases overall strength, flexibility, balance and coordination. The flowing, challenging exercises wake up muscles you did not even know you had, from the tips of your toes to the top of your head.

A Pilates program designed specifically for seniors provides significant benefits that are of extreme importance to the aging body. The physical strength and agility you gain will give you the confidence to continue doing all the things you love to do!n 1. increased joint stability. As we age, the spongy tissues that provide cushioning to our joints and spine, like cartilage, bursa, and meniscus, begin to break down. This causes pain, swelling and loss of range of motion in our spine, knees, hips, and shoulders, and contributes to conditions such as arthritis and degenerative disc disease.

Pilates exercises are designed specifically to increase strength and stability in the muscles that support the joints allowing us to manage joint deterioration and maintain an active lifestyle. Even after joint replacement, the supportive muscles need to be specifically stressed to gain the strength to support the new joint. n 2. improved posture, breathing and bladder control. Years of imperfect posture contribute to poor movement habits and lower back, hip and shoulder pain. As well, poor posture makes us look “old” and adversely affects our

seniors


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Our Wellness & Vitality™ philosophy focuses on aging well

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programs, senior living is enriched. Just ask the residents who

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Studios available as low as $2,900/month. Ask about respite and short term stays. Call today.

Amica at Swan Lake • A Wellness & Vitality™ Residence6360 16th Avenue, Markham, ON L3P 7Y6905.201.6058 • www.amica.ca

retireMent livingOur guide to achieving a whole new lease on life

Moving is a big decision for anyone, at any age. For seniors making the transition from their own home to a retirement residence or community, the exercise can be even more daunting and stressful.

Which area should you choose? Would you like to stay in close proximity to family and friends? Do you want access to the city, as well as shopping facilities and entertainment venues? What residences are available in your chosen area? What type of accommodation do they offer? What activities do

HL’s Special Report


they have in place? Which one is best for you? How much can you afford?

Whether you are choosing a retirement residence for yourself, a relative or a friend, these and many other questions must be carefully considered. Whether this move is being approached willingly or out of necessity, there is no question that it is a life-changing decision and one that you need to get right – preferably the first time around.

york region has plenty of retirement homes, residences and communities on offer, with new ones appearing on a regular basis. You may not be aware of all of them, which is why the Healthy Living team decided to do the preliminary legwork for you by compiling a handy, easy-to-use reference guide.

We contacted as many local retirement facilities as possible and asked them to provide us with detailed information about their residences. While we did not hear back from all of them by the time we went to press, those which did respond are listed on page 27.

This guide provides you with the basic information you need to begin your search: name and address of the residence, the type of accommodation provided, and a brief description of the features and facilities on offer.

From active adult to independent living to assisted living, and from Alzheimer’s care to long-term care, this special guide will help you choose the retirement residence and accommodation that is right for you, your relative or friend.

Armed with this information, you can determine which residences you would like to visit to assess their suitability, and make the transition into the next phase of your life a happy, secure and healthy one. hl

HL’s Special Report

26|Healthyliving 27

reSidence accoMModation deScription

amica at Swan lake 6360 16th Ave. mARKHAm

Independent living Private studio, 1-bedroom and 2-bedroom suites. A full array of planned social and recreational activities. Professional staff members provide fitness training on specialized equipment. underground parking and daily meals. one floor devoted to assisted living, with nursing staff on-call 24 hours a day.

rouge valley retirement residence 5958 16th Ave. mARKHAm

Independent living located in historic markham and minutes away from all the amenities the city has to offer. At Rouge Valley Retirement Residence, you can select the lifestyle that best suits your needs. choose from a host of services and activities while trained staff take care of the rest.

the Marleigh 34 main street unIonVIlle

Independent living, continuing care, Assisted living

set to open in the spring of 2013, this sophisticated senior’s residence has 75 private suites for active independent seniors and 75 personal suites for seniors who require assistance with daily routines. suites include: 2 bedroom, 1 bedroom and den, 1 bedroom and studio. Full service packages include social and leisure programming.

Sunrise Senior living 38 swansea Road unIonVIlle

continuing care “Aging in Place” environment, with personal one-on-one care provided to residents as they age. An Individual service Plan is available for each resident, which includes daily meals, housekeeping and laundry. over 40% of the building is a common living area, and an entire floor is devoted to specialized care for individuals with Alzheimer’s disease.

Stouffville creek retirement residence 40 Freel lane stouFFVIlle

Independent living, Assisted living

stouffville creek combines a luxurious, yet relaxed atmosphere as a full service independent and assisted living retirement residence. elegantly appointed studio, 1 and 2 bedroom suites. 24/7 professional health care, weekly housekeeping and linen, 3 meals daily. Beautiful amenities including library, theatre, salon, spa, chapel and more.

richmond hill retirement residence 70 Bernard Ave. RIcHmonD HIll

Independent living, Assisted living, Active Adult community

this residence offers an independent or full service lifestyle. In addition to the visiting physician, a nurse practitioner and a team of highly-trained professionals are on hand 24 hours a day, 7 days a week. the monthly rate includes meals, weekly housekeeping and linen/towel laundry service, recreational activities and more.

chartwell classic valley vista 600 Valley Vista Dr. VAuGHAn

Independent living this residence offers a truly independent lifestyle with all the advantages and conveniences of a modern and spacious retirement residence. located in a quiet, residential neighbourhood, this residence offers easy access to shopping, public transportation, health care providers and community centres.

chartwell classic constantia 784 centre st. tHoRnHIll

Independent living located in the heart of thornhill’s Jewish community, an established residential area at the corner of centre street and new Westminster Drive. At constantia Retirement Residence you select the lifestyle that best suits your needs.

barton retirement residence 17290 leslie st. neWmARKet

Independent living located in the hub of york Region. this bright and beautiful home with an open concept entry welcomes family, friends and visitors to sit and chat in the comfortable lounge. At Barton Retirement Residence you can select the lifestyle that best suits your needs.

alexander Muir 197 Prospect street neWmARKet

Independent living located in the centre of newmarket, this residence is surrounded by beautiful parks, churches, shopping and the library. Alexander muir offers a stimulating and secure environment and the services of a team of skilled and attentive caregivers.

park place Manor retirement residence 15055 yonge street AuRoRA

Independent living located in the heart of downtown Aurora, just steps away from shopping, the library and churches. Residents enjoy a number of well appointed amenities. Residents select the lifestlye that best suits their needs.

note: Healthy living requested information from seniors residences in the region. Published are those who responded.

RetiRement Residences in yoRk Region

26|Healthyliving 27

away the debris. All the broken beams and other damaged structures must be removed. At this time the house is at its weakest and most vulnerable to stresses.

The final stage involves reconstruction, bringing in materials for repair and ensuring the house is as strong as it was before the fire.

The same is true with injuries such as ligament sprains, muscle strains, tendonitis and contusions (bruises from a direct blow).

daY 1 to 3: inflammatory stageIn the inflammatory stage of injury the treatment of choice is cold. Be it ice, commercial cold packs or the equivalent, this will dampen the inflammatory process, decrease pain and lower the metabolism at and around the lesion site. The surrounding healthy tissue will therefore need fewer nutrients and is less likely to suffer due to the interruption in normal physiology associated with injury.

Pressure, rest, ice, compression and elevation, under the acronym, “PRICE” is your guide to treatment for a fresh injury. Implementing this is simple, but ensure you use a damp cloth between the cold and your skin. This will protect you from the more severe effects of cold while allowing it to assist with your recovery. Application will be for 10 to 15 minutes for an arm, and 15 to 20 minutes for a leg. This is so because of the differences in muscle mass between the limbs. Application times with children

By JonAtHAn mAIsteR

often the question is asked whether to use cold or heat for an injury. People have heard both and indeed, both are correct. It’s a question of timing!

A typical orthopedic injury can be compared to a house on fire. How one deals with a burning house mirrors how one treats an injury.

The first priority is to douse the flames – ensure that the heat and flames do not cause more damage. Next we clear

Blowing hot and cold?The therapeutic use of cold and heat

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should be briefer for this same reason – use the shorter end of the time scale. At this stage of healing the injury must be protected with a brace, a tape job, or crutches.

daY 3 to 6: vulnerable stageIn the second stage of injury, the injury is most vulnerable. Just as with the acute inflammatory stage, protecting it is essential. Crutches and braces may be necessary, but caution with all activities is a must.

At this time your health care professional will prioritize reducing the swelling, dealing with pain and minimizing secondary issues such as muscle atrophy (shrinkage) and loss of range of movement. Your health care provider may even use a combination of heat and cold to reduce swelling. This has the alternating effect of dilating and constricting blood vessels which results in a pumping type action.

daY 6 oNward: healing stageThe final stage is essentially the healing phase. At this time nutrients, oxygen, blood flow and activity are necessary to mould the tissue back to health. Your health professional should encourage exercise to tolerance, which is something you should empower yourself to do in your own time. Never rely solely on the “other party” as our health care provider. How active you are and how well you adhere to your home program will determine how quickly and effectively you recover. And you will spend less time in the clinic and more time doing other things important to you!

Heat is the modality of choice at this time. Hot packs, warm whirlpools, saunas are all examples of these, but metabolic heat generated by activity is the treatment of choice! This source of heat generated by the body’s metabolic processes far surpasses anything else invented for injury rehabilitation. Importantly, activity ensures that the tissue heals along the lines of stress with minimal scarring. Passive recovery is not true recovery. Poorly healed tissue, associated with a sedentary lifestyle, is weaker and the person is predisposed for re-injury sooner or later.

While this outline gives you a good profile of what to do when injury occurs, it is always prudent to be guided by someone qualified, especially if your injury is more serious. Your Athletic Therapist, Physiotherapist, Chiropractor and Massage Therapist should be familiar with this healing process. He or she will recognize the stage of your injury and will prescribe appropriate rehabilitation protocols, hence recovery will be faster and re-injury less likely. Depending on whether it is muscle, ligament, tendon or other body tissues, there are some differences in how they are treated, and these are considerations if the injury is serious.

So remember, “ Like a house on fire...” hl

Jonathan Maister, Bach soc sci dip, siM, rMT, CaT(C), sMT(C), is a Canadian t rained athlet ic Therapist, Massage Therapist and spor t Massage Therapist. he is in pr ivate pract ice in the Markham area and has lectured on spor t Massage and spor t Medicine topics across Canada. he can be contacted at [email protected] or 905.477.8900.


the warm weather has a way of inspiring us to live a healthy and more active lifestyle. From riding your bike in the park to swimming in the lake or pool, there are endless opportunities to keep moving. But now that summer seems like a distant memory, Canadians may be looking for ways to get excited about staying healthy year-round. Fortunately, opportunities abound for inspiration in the fall and winter too, such as trying a new sport like kayaking or running a sprint and challenging yourself to shave off some time each week.

Sustaining enthusiasm – especially after a period of hyper sport awareness like these past Summer Games – involves taking a closer look at how athletes maintain their competitive advantage and examining how we can apply those same principles to our own lives. Rigorous training schedules and a strict diet to support fitness goals may not be realistic for most people (especially if you’re pressed for time), but discipline, focus and a clear determination to achieve specific goals can be incorporated into our daily lives.

For example, visualize your fitness and nutrition goals and then write down the steps you must take to achieve them. A goal might be to improve heart health; riding your stationary bike for a minimum of 50 minutes per week might be your first step to achieving that goal. Over time, this small time commitment might evolve into 150 minutes of moderate-to-vigorous exercise per week, which is the recommended amount for

adults according to Canadian physical activity guidelines.

Another key step to achieving the stamina and endurance we saw athletes display this past summer is to choose healthier foods. Food impacts our energy level and how we feel when performing a variety of activities in our lives. The right mix of protein, carbs and nutrients can help us stay motivated and energized throughout an activity.

Depriving yourself of the right amount of calories and nutrients not only affects your well-being, it can also leave a sluggish feeling in the muscles and not enough energy and motivation to work out. Consider the following tips to increase your energy level and power you through any activity, like an intense game of indoor tennis or soccer:n carbohydrates: Providing energy for the body, carbs are an essential part of good nutrition and key for the body to perform at its best. Good carbohydrates are found in foods like whole grains containing the entire grain kernel, fruits and vegetables. Eating two cups of fruit and 2 ½ cups of vegetables a day may seem challenging, but it’s one of the healthiest gifts you can give your body! Dive into some seasonal fruits and veggies to liven up your diet, or if you’re adventurous, try cooking with a new fruit or vegetable you may have never tried before, like kale, artichoke, Swiss chard or eggplant.n protein: It acts as a “bus driver,” transporting nutrients, oxygen, and waste throughout the body. Protein

supplies collagen to connective tissue, skin, hair and finger nails. One of its most well-known responsibilities is maintaining our healthy muscles. In order to integrate protein into your diet try heart-healthy fish, skinless chicken breast, beans high in fibre and nuts containing good fats. Keep a stash of portable snacks handy such as organic milk boxes, bulk-bin trail mix, hard-boiled eggs, a protein bar, string cheese, and edamame. n hydration: Drink plenty of fluids throughout the day – this doesn’t include coffee and sodas. Your body is made up of mostly water and needs fluid to move nutrients around, cushion your joints, and feel good overall! Try drinking at least eight, 8-oz. glasses of water each day.n Moderation, not deprivation: Eating small servings of all food will prevent feelings of deprivation. It’s okay to say “Yes!” to that bowl of chocolate ice cream or cookie (just not every day and not several servings at once, of course). Find balance by giving yourself permission to have small servings of those delicious treats and you won’t feel guilty. After all, even the most disciplined athletes are allowed to indulge every once in a while.

With a little discipline and the right tools, you can stay motivated to meet personal nutrition and fitness goals year-round. hl

Tara del lolacono Thies is a registered diet ician and Cl i f Bar & Company’s nut r it ion st rategist.

By tARA DellolAcono tHIes

Food and fitness tips to maintain your warm weather body

how tokeep it going

30|Healthyliving 31

move well. eat well. think well.

Regain and maintain your optimum health naturally!

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Dr. Juliana Haddad-JaskotChiropractorMarkham Town Square Health Centre8601 Warden Avenue (at HWY 7)Markham, ON905-940-9988

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www.chiro-docs.com | [email protected]

vibrant oranges, reds, greens are aplenty in grocery stores and in the farmers’ markets at this time of year, with deliciously flavorful and healthy foods being accessible throughout York Region.

Despite the abundance of harvest around us, access to food is not necessarily available to all in our communities. York Region is rapidly expanding, and with this growth, “there is a growing number of low and moderate income families and individuals facing a widening gap between their income and the high cost of living in York Region.” (Making Ends Meet in York Region, Baseline Measures: Turning the Curve, 2012) Though it’s not often visible, one symptom of the widening income gap is many in our communities have difficulty getting enough food for themselves and their families, resulting in a growing number of York Region residents needing to rely on food banks.

The 2011 report “Hunger in the Midst of Prosperity” (2011) documents food bank usage in our communities, seeing a 20 percent increase in the number of clients using food banks in York Region between 2008 and 2010, resulting in York Region food banks providing food for over 52,000 residents.

As a community, there’s a lot we can do to change this situation. York Region is home to a number of food banks operated by countless dedicated volunteers and dependent on donations from the community.

If you are able to donate, check directly with your local food bank to see if specific items are in need. Also, with the abundance of hearty vegetables during this season, ask your local food bank if they will accept perishable items such as carrots, potatoes, apples and onions. hl

ar t icle cour tesy of York region Food network. For a complete l ist ing of food programs in your communit y and how to get involved, v isit www.yr fn.ca or cal l 905-841-3101.

feast or famineright on our doorstepOur communities abound with supermarkets and grocery stores, yet many struggle to put food on the table. Here’s how you can help.

One CommunityCountless DreamsThe mission of The Centre for DREAMS is to enhance the knowledge of our clients, with intellectual disabilities in a variety of settings, within their community, to empower them to become independent, dignified and respected members therein. We are dedicated to providing the opportunities and the means for our youth and adult members to focus on their abilities and not their disabilities through educational, social and life skill programs. We are one community with countless DREAMS.

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30|Healthyliving 31

from your diet offers the single greatest return for your efforts.

Consumption of sweetened beverages such as soda, sports drinks and energy drinks are on the rise and are sadly now the number one source of calories in our diet. Sugary beverages have been linked to weight gain, obesity, type 2 diabetes and metabolic syndrome. In a report from the well known Harvard Nurses’ Health Study, researchers tracked the drinking habits of over 51,000 women from 1991-1995. Study subjects who increased their intake of sugary beverages, such a pop, sports drinks or fruit juice to one or more per day gained over 10 pounds during the four-year study!

Energy drinks are the fastest growing U.S. beverage market with 30-50% of youth reporting that they regularly consume these highly caffeinated, sugar-laden drinks. An average energy drink has 50-200 mg of caffeine per can, which is up to 2½ times the Health Canada recommended daily maximum caffeine intake (of 85 mg) for youth aged 10-12. Widely available in convenience stores, gas stations and grocery stores, “energy drinks” are often seen as a convenient thirst-quencher, often substituting sports drinks. Indeed, energy drinks should not be confused with sports drinks such as Gatorade or Powerade.

Sports drinks rehydrate the body and replenish electrolytes. Energy drinks on the other hand, may mask signs of dehydration because of their caffeine content and they also lack electrolytes. Notably, energy drinks also carry considerable health risks, including irregular heartbeat, nervousness, anxiety, agitation, irritability and insomnia. But before you reach for the sports drink as an alternative everyday pick-me-up to energy drinks, think again. You should be saving the sports drinks for athletes or for when you’ve had a hard-core workout. Sports beverages are designed to give athletes carbohydrates, electrolytes, and fluid during high-intensity workouts that last an hour or more.

Leslie Beck, registered dietician and leading Canadian nutritionist, in her book Foods That Fight Disease makes a case for how easily liquid calories can lead to weight gain. She says that

Coffee or tea? Energy drink or vitamin water? what we choose to drink can have a profound impact on our health and body weight.

By tIFFAny moFFAtt

ater or gatorade? coffee or tea? Energy drink or vitamin water? Juice or milk? Which beverages should we be reaching for to quench our thirst and which drinks offer the most health benefits? Many of us don’t realize the number of hidden calories, sugar, additives and chemicals that are in the liquid calories we are consuming on a daily basis. What we choose to drink can have a profound impact on our health and body weight, so it’s important to know “what’s in a drink?”

A substantial proportion of Canadians’ daily calories come not from what we eat, but from what we drink. This is particularly true for children. According to results from the 2004

Canadian Community Health Survey (CCHS), beverages accounted for almost 20% of the calories consumed by children and teens aged 4 to 18! This surprising statistic reminds us just how important it is for us to make healthy choices with every gulp.

As a country, we now consume an enormous amount of liquid sugar, amounting to an average of 300 calories per day. Every time you reach for a soda, sports drink, fruit juice or other popular beverage, you consume calories derived entirely from sugar. Most of these sugary beverages contain the equivalent of 11-12 teaspoons of sugar per bottle. Would you ever put 12 teaspoons of sugar in your coffee or on your cereal? Of all the steps that you can take to improve your health, dumping unhealthy sugary drinks

What’s in adrink?

W

nutrition

32|Healthyliving 33

flavored water as an alternative, think again. A 591 ml bottle of Vitamin water contains about 33 grams of sugar, almost as much as a 355 ml can of Coke, which contains 39 grams. The added vitamins in Vitamin water don’t do any actual harm, but here’s the problem: it confuses consumers into thinking that this beverage is a “healthy” choice, when in fact it has plenty of added sugar. As for low-calorie waters flavored with artificial sweeteners, these may actually promote weight gain. Laboratory studies have found that artificial sweeteners can interfere with the body’s natural ability to use sensory cues to gauge caloric consumption. Translation: artificial sweeteners can actually incite hunger! Instead, try flavouring your water by adding a squeeze of lemon to your glass or a splash of cranberry or orange juice. Television personality and author Jamie Oliver suggests mashing up a handful of strawberries or raspberries with a fork and adding it to a jug of water. Another suggestion he offers is adding slices of cucumber or orange segments to your jug of water.

Even though water is your best choice, you can also meet your body’s hydration requirements by drinking milk, soy beverages, coffee, tea, vegetable juice or small amounts of fruit juice. A smoothie can also go a long way towards satisfying thirst as well as daily requirements for fruit and milk.

In summary, you are what you eat...and what you drink. Making healthy choices with every sip can offer you the single most important step to improving your health and wellness. Now that’s easy to swallow!

10 Healthy drinks1�� green teaGreen tea is a rich source of phytochemicals called catechins which have potent antioxidant properties. Green tea has many anti-cancer and cardio-protective properties. It is believed that green tea can help with arthritis and can keep your teeth healthy by combating oral bacteria. Aim for 3-4 cups per day.

2�� coffeeMounting evidence suggests that drinking coffee does more good than harm. It can reduce the risk from many diseases, including type 2 diabetes, liver disease and Parkinson’s disease, make you more alert and enhance your workout. Recommended intake is a maximum of 450 milligrams per day or approximately four 1 cup (8 ounce) servings. Note that coffee shop portions can be as large as 20 ounces and more potent than your standard cup. (A Starbucks, “venti” size coffee is 20 ounces and contains 415 milligrams of caffeine, basically your daily allowance.)

3�� 1% MilkOne percent reduced fat milk has the components of a healthy meal – protein, carbohydrates and a little fat which helps you to absorb it slowly and feel full longer. Milk is also the ideal source of calcium. The benefit – milk curbs cravings and helps protect against osteoporosis.

4�� Soy milkSoy milk contains soluble fiber and soy protein, which lowers LDL (bad) cholesterol, reducing the risk of heart disease. Purchase fortified with calcium and vitamins A and D for maximum health benefits.

5�� chocolate milkA great post workout drink, chocolate milk not only replenishes carbohydrate and protein stores, it naturally contains electrolytes, both sodium and potassium. Sports drinks can’t match the vitamins

research suggests that we don’t register the calories we drink as well as we do the calories we eat. Therefore, liquid calories add to, rather than displace food calories, resulting in an increase to our total daily caloric intake. To prevent consuming too many calories from beverages, she recommends limiting beverage calories to no more than 10% of daily caloric intake, which equates to about 200 calories if you follow a 2,000 calorie diet.

There are many options for what to drink, but without a doubt, you should make water your beverage of choice. It’s calorie-free, and it’s as easy to find as the nearest tap. Water is the body’s most important nutrient, second only to oxygen as a substance necessary to sustain life. The body uses water for just about all of its functions since every cell in the body relies on water to carry out its functions, including regulating temperature, transporting oxygen and nutrients through the blood, as well as digestion and absorption of food. Fluid lubricates joints and moistens tissue in the eyes, mouth and nose.

Because it plays such an important role in our body’s functions, you want to be sure that you are consuming enough water for maximum health benefits. Recommended intake of water is 9 cups per day for women and 13 for men to replace what the body loses through breathing, sweating and excreting wastes. Hot, humid weather and physical activity will increase your body’s demands for water.

Find regular, plain water unsatisfying? Before you gulp down a bottle of Vitamin water or artificially �

32|Healthyliving 33

and minerals and protein that you find in chocolate milk. Choose 1% reduced fat chocolate milk.

6�� tomato juiceTomatoes are the richest source of the antioxidant lycopene, which has been associated with a reduced risk of lung and stomach cancer, as well as pancreatic, colorectal, esophageal, oral, breast and cervical cancers.

7�� cranberry juiceResearch supports that the same antibacterial properties present in cranberry juice that fight off urinary tract infections may also protect against periodontal disease. Look for 100% juice varieties and limit to 6-8 ounces per day.

8�� orange juiceOrange juice is an excellent source of vitamin C, a potent antioxidant which improves immune-cell functioning, enabling your body to fight off infections more efficiently.

Benefits may also include warding off cataracts as well as prevention of lung cancer.

9�� lemon waterLemon water can be a digestive aid, improve liver function and prevent colds and flu. Drinking lemon water has an alkalizing effect on the body which helps you to fight off cold and flu germs, which instead thrive in an acidic environment due to excess stress and unhealthy foods and lifestyle.

10�� coconut waterCoconut water contains many nutrients including vitamins, minerals and electrolytes. Excellent for post exercise fluid and electrolyte replenishment. Offers a more natural source of sugars than sports drinks. hl

T i f fany Mof fat t is a f i tness inst ructor, presenter and writer, who has worked in the f i tness indust ry for over 20 years.

chooSing healthy drinkS

Quick Tips

n Skip diet drinks. Diet drinks can actually make us hungrier by triggering a blood insulin response. plus, “Diet” drinks with artificial sweeteners may condition our taste buds to crave super-sweet foods.n Drink your daily 8 (glasses). there is one beverage that is perfectly suited to your biological needs: pure, clean, natural water.n Save sports drinks for athletes. sports beverages are designed to give athletes carbohydrates, electrolytes, and fluid during high-intensity workouts that last an hour or more. For sedentary folks, they’re just another source of sugary calories.n Need a mid-afternoon pick-me-up? Reach for a smoothie. it is loaded in energizing nutrients, healthy fruit, yogurt and milk or juice and is a perfect blend of carbohydrates and protein.n Unsweetened tea and coffee are loaded with phytochemicals and yes, are good for you! mounting evidence suggests that drinking tea and coffee can reduce the risk of many diseases.

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34|Healthyliving

Days are getting shorter and colder, the air drier, flu season is upon us and we are back to the grind. Canadians are stressed-out, sleep deprived, eating on the run and skimping on exercise, but despite the fall flux, you can look your best by adding a few of these healthy habits from the Canadian Health Food Association and Joy McCarthy, Registered/Certified Holistic Nutritionist, CNP, RNCP, to your day.

tHe canadian HeaLtH Food association’s

inneR Beauty FaLLsuRvivaL guide

36|Healthyliving 37

pRoBioticsIf you notice your skin becoming less clear and bright, you may have an imbalanced inner ecosystem. Try a probiotic supplement and see the difference a healthy digestive system can make.

People have more bacteria in their bodies than they do cells. The majority of these bacteria, roughly 85 per cent, are harmful (releasing toxins into our gut) while only about 15 per cent are good, beneficial bacteria (aiding digestion). This imbalance is due to a variety of factors including chlorinated drinking water, prescription drugs and processed foods. These factors, and many others, contribute to poor digestive health and may deplete good bacteria.

The 15 per cent of beneficial bacteria are often referred to as probiotics. These are absolutely essential for the absorption and assimilation of minerals such as calcium, copper, iron and of vitamins, including the vitamin B group, folic acid and vitamin K. Probiotics are found in fermented foods such as yogurt, soy yogurt, kefir, miso, sauerkraut, or as dietary supplements.

vitamin dVitamin D is especially important to take in the cooler half of the year. Most people take it to help prevent the blues as we change seasons or to enhance their immune system, but D’s benefits are much more extensive.

This important vitamin is sometimes referred to as “the skin” or “sunshine vitamin” because it is produced by our skin in response to exposure to ultraviolet light from the sun (as vitamin D3) which generates calcitriol. Calcitriol is useful for antimicrobial activity, prevention of several skin

diseases, protection from UV damage, and protection of the hair follicle. Overexposure to the sun can lead

to negative side effects, like sun burns and skin cancers, therefore vitamin D supplementation is

recommended to get all of the benefits of the sun’s rays without any of the drawbacks.

In Canada, and any northern climate for that matter, vitamin D

supplementation is a good idea during the cooler months since the days are shorter,

the sun is weaker and people generally spend more time indoors, minimizing sun exposure.

omega-3sOmega-3 fatty acids are often referred to as “good” fats because they offer many health benefits for skin and hair, as well as lowering cholesterol and boosting heart health. These fatty acids improve the appearance and texture of skin and hair by moisturizing skin cells and hair follicles. They also reduce inflammatory substances in the body, helping to even out complexion and skin tone while reducing breakouts and helping skin maintain its elasticity. Omega-3 fatty acids are found in oily types of fish, such as salmon, herring, mackerel, lake trout, sardines and albacore tuna. Omega 3s from fish sources also offer the added benefit of antioxidants, which can help to prevent dry, brittle hair and dry, sagging skin caused by aging.

Omega-3s are available in salad dressings and oils that come in a wide variety of flavours such as orange and lemon, adding a nutritional kick to your meal without the fishy taste.

magnesium citRate (mineRaL)Magnesium is known as the anti-stress mineral. Serotonin, the feel-good brain chemical that is boosted artificially by some medications, depends on magnesium for its production and function. Magnesium deficiency is responsible for nervousness that prevents sleep. Magnesium-rich foods include kelp, wheat bran, almonds, cashews, blackstrap molasses, and brewer’s yeast. These foods can help to ease stress, helping you get a better night’s sleep.

cHRomiumThe human body requires chromium in small amounts, but its benefits are hugely significant. Chromium enhances the action of insulin, “the master hormone,” which is critical to the metabolism and storage of carbohydrates, fat and protein in the body. In fact, in 1959, chromium was identified as an active ingredient in the “glucose tolerance factor” as it helps to facilitate the uptake of glucose at a cellular level.

Chromium is strongly associated with acne because of its relation to insulin. Bacteria thrive on a sugar rich environment, making it the perfect combination for acne. In skin tests on acne sufferers (despite blood glucose tests being normal), skin glucose tolerance is significantly impaired. If glucose isn’t transported properly into the cells to be used as energy, it can become stagnant and create acne. Chromium works to enhance glucose metabolism, which decreases the sugar and bacteria in cells and helps to reduce the appearance of acne.

Even though chromium is widely found in our food supply, most foods contain only trace amounts of this mineral (less than 2 micrograms per serving) so it is recommended to supplement.

A great place to get expert information on all of these products is at your local natural health products retailer. Visit chfa.ca and use the “find a retailer tool” which will locate your nearest natural health store. hl

ar t icle cour tesy of the Canadian health Food associaion. Visit www.chfa.ca for more informat ion.

tHe canadian HeaLtH Food association’s

inneR Beauty FaLLsuRvivaL guide

36|Healthyliving 37

to know how much sugar you are consuming, you have to start reading food labels.

Sugar is being added into many processed foods and can be listed not only as sugar, but also as sucrose, fructose, high fructose corn syrup, dextrose, liquid sugar, honey, maltose, molasses and a host of other names.

If you are consuming products like soft drinks, candies, cookies and ice cream, you know you are consuming sugar, but sugar is also hiding in prod-ucts like salad dressing, peanut butter, bread, crackers, barbecue sauce, frozen dinners and ketchup.

Additional sugars are added to our processed foods for more reasons than just taste. Sugar can act as a preserva-tive, adds bulk or texture, aids in the browning process and enhances flavour especially if a product has had the fat removed and is labelled “low or no fat.”

n salad dressings (especially fat-free ones)n Bagelsn Pasta and cream saucesn Fruit yogurtn mayonnaisen luncheon meatsn Breakfast cerealsn Fruit juice & canned fruit n commercial crackers n Peanut buttern soy milk, rice milk n Granola and protein barsn Dry-roasted nutsn Alcoholic beveragesn Bacon and sausagesn crackersn Breads & breadingn Fruit-flavored yogurts (especially fat-free ones) n Bouillon cubesn marinadesn smoked fishn canned vegetablesn canned soupn Pizzan commercial saltn Ketchupsn Jams and jelliesn cranberry saucen soy chips (except for the lightly salted ones)

Just a few of the foods that contain hidden sugars:

By sHAWn nIsBet

A serving of breakfast cereal could contain 15 grams of sugar. If 4 grams of sugar is a teaspoon then that serving of breakfast cereal could contain 4 teaspoons of sugar!

A tablespoon of our favourite salad dressing could contain a teaspoon of sugar yet we would never think of sprinkling a teaspoon of sugar on our salad. You could also be consuming a teaspoon of sugar in a tablespoon of relish, ketchup or coleslaw dressing. Your favourite jam could easily contain 3 teaspoons of sugar. You may be surprised to know that two slices of bread could contain a teaspoon or more of sugar.

Read food labels carefully! hl

shawn M. nisbet, rhn, CFa, is a registered hol ist ic nut r i t ionist, cer t i f ied f i tness consultant and master nordic pole walk ing inst ructor. Tel: 416.804.0938;www.shawnnisbet.com; [email protected].

Hidden Sugars

Send us your questions for our experts!We have Nutritionists, Naturopaths, Podiatrists, Homeopaths, Medical Doctors and Dentists available to answer questions.

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if you’re worried about packing on the winter weight, you’re not alone. With the holiday season in full swing, every family gathering or party is an excuse to take a break from your healthy eating habits.

There are clever solutions, however. Recipe for Health is a popular resource for nutrition counseling and one of its registered dieticians, Amanda Burton, has these tips to avoid gaining weight:#1: drink water – and lots of itA tried and true approach, adequate water intake keeps your metabolism humming along at a maximum rate and staves off hunger cravings as well. Many people mistake thirst for hunger and end up eating excess calories, which leads to weight gain.#2: pace yourselfCocktails are part of most seasonal festivities. To avoid overdoing it on calories and alcohol, alternate alcoholic

Dietitian tricks to prevent weight gain

beverages with water or low-calorie drinks. Alcohol also reduces our inhibitions – and might lead us to choose foods that we wouldn’t normally have.#3: eat what you like – in moderationThere’s no reason to give up your favorite flavours at this time of year. Give yourself permission to have a bit of what you love. Before digging in, scan the buffet and plan what you are going to eat – and only eat one or two bites of each. Let’s face it, the first couple of bites of a butter tart are the best anyway. And, if you love soda pop, Burton suggests those mini cans of Coke, which have 100 calories or less per serving.

By following these helpful tips, you’re virtually guaranteed to save yourself the stress of unwanted weight gain. You may even lose a few pounds in time for New Year’s Eve. hl

– news Canada


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this time of year is one of fun and indulgence with numerous parties to attend and an abundance of food and alcohol. While it is an enjoyable time for most, individuals living with arthritis often find it presents a unique set of challenges to their health and well being. Lina, who was diagnosed with rheumatoid arthritis (RA) in early December 2010, when she was only 26, remembers Christmas that year as being a very difficult one.

Leading up to her diagnosis she had pain throughout her body, to such an extent that she walked hunched up and had difficulty holding a glass. She suddenly felt like she was 80 years old. The extreme fatigue that accompanied her pain was such that she did not buy any gifts and was not motivated to be social. Lina did go out occasionally just to please her family, but generally she said she did not enjoy herself.

“I was not feeling very festive that Christmas. I had lost self-esteem and I experienced indescribable anxiety at the thought of going out in public, even among people I knew,” she explains. “With many of them, I encountered awkwardness and a lack of understanding.”

Today, Lina is doing better, thanks to a biologic treatment that has enabled her to return to a normal life. However, this painful experience with RA taught her that it is important to determine and respect your limits. Listening to your body is vitally important at all times, she says, especially if it is in the grips of this disease. She now has a positive outlook toward the future and advises people with RA to choose their activities carefully and not to hesitate to give themselves priority.

Here are a few tips from Lina for getting through the holiday season:❄ Sleep well and get as much rest as possible.❄ choose one activity or outing per day and be selective – don’t succumb to pressure.❄ limit your alcohol consumption.❄ listen to your body, determine what your limits are and respect them – focus on yourself.❄ follow your doctor’s advice.❄ don’t hesitate to request help from people close to you whom you trust.❄ continue to do a regular exercise program tailored to your needs and abilities. hl

— news Canada

Howtoenjoytheholidayswitharthritis

40|Healthyliving 41

the hustle and bustle of this busy season is well under way, we are all anticipating a wonderful holiday season spent with family and loved ones and as the days get colder, we find ourselves looking towards the start of another New Year.

The New Year signals a fresh start that excites many of us – a fresh clean calendar to fill-up, new goals to set, and exciting projects to plan that will bring us heaps of pleasure, pride and a great sense of accomplishment over the coming months.

For many it can also bring with it the stress of feeling overwhelmed with long “to-do” lists, projects that never seem to get completed, life-style changes that can’t seem to be kept or closets and spare rooms that we just never find the time or energy to tackle. Here are 5 tips to help you make this the year you keep those New Year’s resolutions:

Start fresh & energizedDon’t dwell on what wasn’t accomplished this year

– instead focus your energy on setting goals of what you really want to achieve next year. A New Year brings with it the promise of unlimited possibilities! Keep your energy and expectations high. You will be amazed at how you can begin crossing things off your list and accomplishing things by simply being motivated to get them done.

Make listsGetting things out of your mind and down on

paper can be calming. Write down a comprehensive list of what you want to get done and need to get done. A list of some smaller goals can be posted on your fridge – such as “Eat healthier!” or “Get to bed earlier!” For larger goals, it helps to make categories like, “Monthly Plans” or “Home Improvement Projects” or “ Things I want to begin doing for myself.” Don’t let it overwhelm you! Breaking goals into manageable chunks will allow you to take a step-by-step approach that is more likely to succeed.

Set deadlinesDon’t forget to set some deadlines for the bigger

projects. You might decide that the re-painting of the bathroom must be done before Easter and you will have begun yoga classes by June. Make sure you give yourself some “buffer” time in case you get delayed due to inclement weather, illness or any unplanned demands on your time. If

you find you are starting to miss your deadlines and beginning to fret that you are losing your way, consider: there are many tasks you can hire someone to do that will save you lots of time, give you peace of mind, and will certainly ensure that your New Year’s goals are met with success.

keep organizedTry to keep an efficient system to remind you of what

your goals for the week or month are. Always stay aware of what you have accomplished and what you still have planned to do. Celebrate your accomplishments. Don’t forget to share the good news of your success. Encouragement from others is a great way to keep your energy and determination high. If you fall short of a planned deadline, ask yourself why? If there is doubt that you can keep your deadlines consider modifying some of your plans or getting help to meet your goals.

ask for helpFriends and family are always great places to get a

helping hand. And don’t forget there are service providers who can be hired to help you achieve any of your goals. Everyone is busy these days so if you need to find a few extra hours a week, consider hiring someone to complete some of the smaller tasks on your list, like assembling shelves. A House Cleaner can make your home sparkle, and a Professional Organizer can help you de-clutter a closet or garage, can help with event planning, and can work with you to find systems and solutions to create an efficient and streamlined life.

No matter what your goals for the year are, you can achieve them with some planning and lots of positive energy. hl

Barbara L indegger, B.a. is a Cer t i f ied professional organizer. www.successfulorganizingsolut ions.ca.

By BARBARA lInDeGGeR

5 tips to achieve your goals 5

Howtoenjoytheholidayswitharthritis

40|Healthyliving 41

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recipe

¼ cup (40 ml) butter½ cup (125 ml) lightly packed brown sugar3 tbsp (45 ml) chopped toasted pecans2 ontario Apples1 firm but ripe ontario Pearcake:1½ cups (375 ml) all-purpose flour¾ cup (175 ml) granulated sugar1 tsp (5 ml) baking powder½ tsp (2 ml) each baking soda,

cinnamon and ground ginger¼ tsp (1 ml) salt1/3 cup (75 ml) butter, softened1 ontario egg¾ cup (175 ml) buttermilk1 tsp (5 ml) vanilla

preparation Grease bottom and sides of 9-inch (2.5 L) square cake pan. Add butter and melt in 350°F (180°C) oven. Stir in brown sugar and spread evenly in pan; sprinkle with pecans.peel, core and thinly slice apples and pear, slicing pear horizontally; toss together and arrange evenly over sugar mixture. n cake: In bowl, combine flour, sugar, baking powder, baking soda, cinnamon, ginger and salt. Add butter, egg, buttermilk and vanilla. With electric mixer, beat at low speed until moistened; beat at medium speed for 1 minute, scraping side of bowl. spoon over fruit and spread evenly. Bake in 350°F (180°C) for about 45 minutes or until cake tester comes out clean. Cool on rack for 10 minutes. Run knife around edge of cake and carefully invert onto plate, replacing any bits that may stick to pan. Serve warm.

photo and recipe cour tesy of Foodland ontar io. For more info visit www.foodland.gov.on.ca.

This American classic has been around since the Middle Ages when it was made in a cast-iron skillet on the stove top. Serve warm with ice cream or frozen yogurt.

preparation time: 25 minutes | baking time: 45 minutes | serVes: 8 to 10

apple peaR upside-dOwn cake

per serving: (when recipe serves 10)294 calories, 3 g protein, 10 g fat, 48 g carbohydrates

46|Healthyliving

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HL Volume 9 Issue 4