Healthy Living Volume 9 Issue 3
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THE MAGAZINE FOR LIFE MARKHAM | VOLUME 9, ISSUE 3 » 2012 GOING ORGANIC IS IT WORTH IT? COMMON EYE DISEASES AND How to Avoid Them WHY TODAY’S KIDS ARE AT RISK OF HEARING LOSS Allergies and Asthma HOW TO REDUCE THE STRESS
description
HL Summer 2012
Transcript of Healthy Living Volume 9 Issue 3
T h e M a g a z i n e F o r L i F e
MarkhaM | Volume 9, Issue 3 » 2012
GoinG orGanic is it worth it?
coMMon eye diseasesand How to Avoid Them
why today’s kids are at risk of hearing loss
Allergies and Asthmahow to reduce the stress
Available at these participating drugstores:
Unique patented formula with natural ingredients provides immediate relief for:
ü Arthritisü Muscle Painü Backachesü Sciaticaü Sprains and Strainsü Fibromyalgiaü Joint Painü Bruisesü Chronic Painü Sports Injuriesü Repetitive Strain
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Live a pain-free lifestyle…naturaLLy!
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Specially formulated for Chronic Pain.
Does not contain:ü NSAID’sü Methyl salicylateü Acetaminophenü Parabensü Alcoholü Clay
©2011 DPF Health Ltd.
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22 hello? can anybody hear Me? Arepersonalmusicplayerscreatingagenerationofkidswithnoiseinducedhearingloss?RexBanksassessesthepotentialdamage.
25 MaintaininG a stronG foundation: tips on livinG with arthritis DebbieTravis,inpartnershipwiththeArthritisSocietyofCanada,offerstipstokeepyourjoint“interior”lookingandfeelingwell.
26 allerGy and asthMa: reduce syMptoMs with less stress Whenitcomestoallergiesandasthma,food,environmentandstressallcomeintothemix.CherylPattersonadvisessomecopingmechanisms.
departments 5 upfront
8 new&newsworthy
13 nutrition
14 dentalhealth
16 healthyhome
20 seniors
26 supportforstress
27 marketplace
30 recipe
Volume9,ISSue3»2012
contents
features10 GoinG orGanic:
is it really worth it? Thegreatorganicdebatecontinues.Shouldwebuyorganic?Isitreallyhealthier?Healthylivingconsiderstheprosandconstohelpyoudecidewhatisbest.
16 healthy hoMe Handyhomemaintenancetipsforfallandhowtoprepareyourgardenforwinter.
18 focus on eye disease: can you prevent it? over1,000,000Canadiansarelivingwithsignificantvisionlossorblindness.Thegoodnews,saysDr.Angelalee,isthatmanyeyediseasesarepreventable.
1030
How to ease allergies and asthma
18
26
all about
organics
Volume9,ISSue3»2012publisher Don Flynn 905.475.5222 ext. 221 [email protected]
editor laurie morissette [email protected]
Graphic desiGner Priscilla Di carlo
contributinG writers marilyn Arthurs Rex Banks Igor Klibanov Dr. Angela lee shawn nisbet cheryl Patterson
advertisinG 905.475.5222 ext. 224 [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.
from the editor
healthylivingmagazine.ca
Natural Health Products And You!
Wearedelightedtoannouncethat,startingwiththisissue,theCanadianHealthFoodAssociation(CHFA)willbecontributingarticlesandinformationtoHealthy Livingonanongoingbasis.AstheCHFArepresentstheentirehealthfoodindustrywithinCanada,itisunbiasedanddoesnotpromoteanyparticularproductsorbrands.
Theresultisstraightforwardinformationyoucantrust–informationthathasbeenintensivelyresearchedandverified.
TheAssociationtellsusthat70%ofCanadiansnowusenaturalhealthproducts(NHPs)onaregularbasis,withastaggering45%ofususingNHPsdaily.Withsomanypeopleactivelydemonstratingsuchastronginterestintheseproducts,andwiththembeingsowidelyavailablethroughvariousretailchannels,weatHealthy Livingwanttoensureweprovideourreaderswiththemostreliable,up-to-dateinformationtohelpyoumakeinformedchoiceswhenitcomestochoosingnaturalhealthproducts.
Also in this issue, we tackle two worrying conditions: eye disease,especiallyamongolderpeople;andhearinglossintheyoungertechno-madgeneration.nThegoodnews,however,isthatinbothcases,actioncanbetakennowtominimisefuturedamage–andwetellyouhow.
We also revisit the great organic food debate. Is organic worth itspremium price? Is it more nutritious? And if so, why? We present theevidence–youdecide.
Inthemeantime,enjoytheselastfewdaysofsummer.
laurie Morissette, [email protected]
Coverphoto:©YuriArcurs-Fotolia.com
Can personal music players
cause hearing loss?
pg. 22
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healthylivingmagazine.ca
october is breast cancer awareness MonthBreastcanceristhemostfrequentlydiagnosedcancerinCanadianwomen.Itisestimatedthat23,200womeninCanadawillbediagnosedwithbreastcancerand5,300womenwilldiefromthediseasein2012.
TheCanadianCancerSocietyfightsbackagainstcancerbyleadingbreastcancerpreventioninitiatives,offeringinformationandsupportservicesforbreastcancerpatientsandtheirfamilies,fundingworld-classbreastcancerresearchandadvocatingforcancer-relatedissues.
Formoreinformationvisitcancer.ca.
t-Zone’s own pro-athlete (roland acheampong) was on hand at t-Zone Markham to guide attendees through an informative and dynamic workout routine on the whole Body Vibration machines.
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An EvEning with StEvEn PAgEThursday, September 6, 2012Flato Markham Theatreformer Barenaked Ladies front man steven Page continues to take chances and catch the public’s attention with a variety of new projects, including some of his best material yet. tickets are on sale at the Markham theatre Box office and online at the city of Markham portal, markham.ca. Prime seats $59, regular $54, ViP $100. all proceeds benefit Markham stouffville hospital’s expansion campaign.
n Applesn Apricotsn Bananas(ripe)n Broccolin BrusselSproutsn Cabbagesn Cantaloupesn Carrotsn Cauliflowern Cucumbersn eggplants
n Figsn Honeydewsn Kiwisn leafygreensn Parsleyn Peasn Peppersn Summersquashn SweetPotatoesn Watermelons
keep in the fridGe
bowl on the counter
n Avocadosn Bananas(unripe)n Nectarinesn Peachesn Pearsn Plumsn Tomatoes
n Garlicn onionsn Potatoesn Wintersquash
keep in the cupboard
Formoreinformation,gotoqueenofgreen.ca.
did you know?Allfruitsandveggiesgiveoffethylene,acolourless,odourless,gaseoushormonethat,amongotherthings,
stimulatesripening.Someproduceiscold-sensitive,sorefrigerationacceleratesspoilage.
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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]
the canadian health food association (chfa) celebrates national health products weekTohelpshinethespotlightontheimportanceofNaturalHealthProductsandtheirmanybenefits,theCanadianHealthFoodAssociationalongwiththeirmemberswillbecelebratingNaturalHealthProductsWeek,november 12–18, 2012.ThisCHFAinitiativeisanationaleventtakingplacefromprovincetoprovinceandyouareencouragedtojoininthefestivitiesatyourlocalhealthfoodretailer.n70% of canadians use natural health products(NHPs)onaregularbasis.n85% of nhp usersusetheseproductsbecausetheywanttohelpmaintainandimprovetheirhealth.n80% of nhp usersindicatethattheseproductsare‘veryorsomewhatimportant’totheirfamilies.Formoreinformationonhowyoucanparticipatevisitchfa.ca.
upper villaGe dental careupperVillageDentalCarerecentlyopenedtheirdoorsandCouncillorCarolinamorettiwasonhandtohelpcelebrate.
upperVillageDentalisfullycommittedtoprovidingacomfortable,relaxedatmospherefortheentirefamily.Theyoffermorning,eveningandevenweekendappointments,andemergencypatientsareseenthesameday.1260CastlemoreDrive,unit2,markham.905-201-0707.uppervillagedental.com
➻ With the colder Weather approaching, days are getting shorter. By winter the sun does not produce enough uVB radiation to produce any vitamin D on our skin. And in the summer, the use of sunscreen blocks vitamin D production by more than 90%.
It’s time to pay attention and add vitamin d rich foods into your diet!
some great sources:➻ cod liver oil➻ mackerel, cooked➻ salmon, canned➻ sardines, canned➻ milk➻ Rice beverages, fortified➻ soy beverages, fortified➻ Whole egg➻ Butter
nR Medical Clinic Afullservicemedicalclinicisnowopenat1250CastlemoreAvenue(unit1)inmarkham.
Thishighqualityandprogressivenewclinicprovidesalargenumberofservicesincludingfamilyphysicians,cardiology,dermatology,chiropractic,massagetherapy,urgentcareandmore.
Thebestnews–familyphysiciansareacceptingnewpatients!905-201-7770.nrmedicalclinic.com
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tickets can be purchased at the msH gift shop, the Foundation office on the 3rd floor in the Health services Building, by calling 905-472-7059 or by finding the foundation and the BmW at one of many events and festivals around the city!
For more information visit hope.mshf.on.ca or follow us on Facebook and twitter (@msHospital) to learn where you can spot the BmW next!
start your day off right by ‘breaking-the-fast’ with lemon waterSqueeze1/3ofalemoninan8-10oz.glassofwarmfilteredwater.Thisisaperfectwaytostimulateyourdigestivesystemandactslikeaminidetoxforyourliver.Thesimplejuiceoflemon/warmwaterhelpswithheartburn,gas,bloating,indigestionandpromotesregularity.useonlythejuiceoflemonastheremaybespraysandpesticidesontheskin.Wait30minutesbeforeyoueatbreakfasttoallowforcleansingtime.drhonow.com
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thank your Markham stouffville hospital heroHaveyoueverwantedtofindaspecialwaythankyoutoanurse,doctor,volunteerorstaffmemberatmSHwhomadeadifferenceinyourlife,butwasn’tsurehow?ThemSHeroesprogramprovidesgratefulpatientsandtheirfamilieswithameaningfulwaytoshowtheirappreciationforthecompassionatecaretheyreceiveatmarkhamStouffvilleHospital.Whenyoudonate,yourherowillreceiveacommemorativecardandanmSHeroesPintowearwithprideinthanksforyourgenerosity.Formoreinformationvisitmsh.on.ca.
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for BaBy’s years aNd BeyoNdBlend,chop,pureeandcookdeliciousandnutritiousbabyfoodwithbébéproductsfromhamilton beach canada.BPAfreeandretailingforunder$30peritem,bébémakesanadorableandaffordablegiftforanyneworexpectingmom.Thelineincludesthebébé blenderforblendingandpureeing,thebébé food chopperforeasilydicingfoods,thebébé hand blenderforpureeingandmixing,andthebébé hot potforwarmingbottles,makingcereal,heatingsoupsandsterilizingbottles.makingyourownbabyfoodallowsyoucontroloveringredients
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theraPy for the soLe (aNd haNd)curel® skincareintroducestwonewproductsthisfallthatspecificallytargettheuniqueneedsofhandsandfeet,curel® foot therapy creamandcurel® hand & cuticle therapy cream.Bothcreamsareformulatedwithaselectionofnatural
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8|Healthyliving 9
cover story
Should we buy organic? Is it really worth it? This is definitely not a question our grandparents asked, says Shawn nisbet as she sorts through the pros and cons, and offers hints on saving on organic produce.
Organic or not?
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✓celery✓ peaches✓ strawberries✓ apples✓ blueberries✓ nectarines✓ bell peppers
✓ spinach✓ cherries✓ kale/collard
greens✓ potatoes✓ grapes
(imported)
The ‘Dirty’ Dozen:Go orGanic
buying organic: start with the ‘dirty dozen’Justhowmuchmoreexpensiveisittogoorganicandwhy?Youcanexpecttopaymorefororganicfoodsbecausetheytendtobemorelabour-intensive,andwithoutthehelpofpesticides,theyieldisnotalwaysasfavourable.
Tomaximizeyourorganicfooddollar,theenvironmentalWorkingGroup,anon-profitorganizationbasedinWashington,D.C.,recommendsgoingorganiconthe‘dirtydozen’–producethatismostsusceptibletopesticideresidue,whichwillnotoccurintrulyorganicproduce.
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and their name must appear on the product logo. n you may also find products that indicate they contain a percentage of organic ingredients (70-95%) or which include organic items in the ingredient list. n our closest trading partners are the United States and Europe, so you may also find these logos on your favourite grocery items, which have been assessed to be equivalent to Canada’s system.
The Benefits of Buying organic foods When buying organic foods, you are not only investing in your health, but you are also supporting sustainable, environmentally friendly practices and animal welfare. There are a number of benefits to choosing organic:n know that your products have been grown and handled according to strict procedures and without persistent toxic chemical inputs;n Made without the use of GMOs, artificial colours, preservatives and sweeteners;n protect and improve the environment and animal health;n help maintain a clean water supply, soil health and fertility;n reduce the carbon footprint and fight climate change (organic farming can use 30-50% less energy). hl
article courtesy of the canadian health Food association. For more information visit www.chfa.ca.
foods with least pesticide residuesAndwhichorganicproduceisprobablynotworththeaddedexpense?TheGroupliststhese12itemsashavingtheleastpesticideresidues:n papayasn broccolin cabbagen bananasn kiwifruitn sweetpeas(frozen)n asparagusn mangoesn pineapplen sweetcorn(frozen)n avocadosn onions
What is organic food? Organic food refers to the output from Organic Agriculture: a holistic production method that contributes to the enhancement of biodiversity, good soil health and ecological balance. Organic agriculture prohibits the use of synthetic pesticides and fertilizers, sewage sludge, genetically modified organisms (GMOs), irradiation, growth hormones, artificial flavours, colours and preservatives and is based on these seven guiding principles, as stated in the Canadian Organic Standards:
1. protect the environment, minimize soil degradation and erosion, decrease pollution, optimize biological productivity and promote a sound state of health;
2. Maintain long-term soil fertility by optimizing conditions for biological activity within the soil;
3. Maintain biological diversity within the system;
4. recycle materials and resources to the greatest extent possible within the enterprise;
5. provide attentive care that promotes the health and meets the behavioural needs of livestock;
6. prepare organic products, emphasizing careful processing and handling methods in order to maintain organic integrity and vital qualities of the products at all stages of production;
7. rely on renewable resources in locally organized agricultural systems.
organic food in Canada Organic food in Canada must meet all food regulations as well as additional organic standards and inspections. Canadian law requires all organic foods that cross interprovincial or international borders to be regulated under both the Food and Drug Regulations and the Organic Product Regulations, and are subject to enforcement by the Canadian Food Inspection Agency. Similarly, organic foods that are made and sold only within their province of origin are subject to federal truthful-labelling laws and may be subject to provincial organic regulations.
Having these rules in place to govern organic foods makes “organic” a trustworthy brand and allows consumers to shop with confidence.
What to Look for?Organic foods can be found at health food stores, local farmers markets and grocery stores. There are a few key identifying factors that can help guide your purchasing decisions and ensure the foods you buy truly are organic.
n the canada organic logo Foods with an organic content of 95% or more are the only
products allowed to be labelled as “Organic” or to carry this logo. Furthermore, products carrying the logo must be certified through a Canadian Food Inspection Agency (CFIA) approved third-party certification body
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Incorporating organic food into your family’s diet can be an important part of eating healthily, even if you can only purchase organic foods selectively.
use the ingredients for multiple dishes. Nourishing soups or slow cooked meals can be enjoyed in the evening after only minutes of preparation the night before or in the morning. When you cook your own food, you can control the amount of salt, sugar, fat and additives. You can also decrease the amount of artificial colouring, artificial flavouring, MSG, texturizers, preservatives and dyes, just to mention a few. continued on next page u
1. purchasing foods in season is healthier and can save you money, too. For example: buy strawberries at their peak in late spring or early summer, or try to find an organic ‘pick your own’ farm. You can then freeze them to eat later when they are not in season.2. cooking from scratch can also save you money. Purchasing whole ingredients can be less expensive than buying packaged foods, and you can
how to save Money when Buying Organic
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Myth #1 you don’t have to wash organic produceAllproduce,whetherpurchasedfromagrocerystoreoryourlocalorganic
farm,issusceptibletonastybacteriasuchase.coli.Soilandrun-offwaterthat’scontaminatedwithe.coli-harbouringanimalpoopcangetontoanyproduce,whetherorganicornot.Thisisespeciallytrueofproducethatgrowsclosetotheground,suchasmelons,squash,zucchini,strawberries,lettuce,sprouts,spinach,greenonionsandallrootcrops.Yourbestdefenseistowasheverythingthoroughly.Whencuttingmelonsbesuretoremovealltheskin,thenrinseyourmelon,knifeandcuttingboardbeforecuttingintoit.
Myth #2 purchasing organic means you are supporting small farmsorganicfoodisnowbeingsoldbylargecompanies,notjustsmallerfarms.ourdemandfororganicfoodisnowbigbusiness.Recently,themarketfororganicmilkoutstrippedsupplyby10%.Withincreasingdemandfororganicitems,largecompaniesareimportingorganicingredientsascheaplyaspossible–oftenfromothercountries.SowithalltheCo2spentintransport,someorganicshavequestionableeco-virtues.
Myth #3all organic food is healthyeatingmorevegetablesandfruitsisalwayshealthier,butifyourcartisfulloforganicchips,organicsodaororganiccookies,yourdietmaynotbe
healthier.Canesugarisstillsugar,andfriedchipsmaybefriedinhealthieroilbutwhenthatoilisheateditcanbecomeunhealthy.evenAgavesyrupisnow
beingquestionedastowhetheritistrulylowerontheglycemicindex.
Three Myths about orGanic foodu continued from previous page3. look for store brand organics. Many large chain stores have their own private label organic brands. 4. look for coupons in your store flyers or visit your favourite organic brand online before you head to the grocery store. 5. Go for bulk. Purchasing beans and grains from the bulk section can save you a lot of money. Do a price comparison the next time you shop. 6. Go meatless at least one day per week. You can save a lot if you take meat, seafood and dairy products out of your food choices a couple times per week. Meatless meals are not only cheaper – they can be very nutritious! The money you save on meat can be put towards the purchase of healthy organic produce and grains. For some great meal ideas and recipes, visit meatlessmonday.com. 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]
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nutrition
do you Really need 8 glasses of Water?
By IgoR KlIBAnoV
there is an axiom floating around that you need to drink 8 glasses of water a day. Is that the case? Let’s plug in a little logic and see.
Last time I checked, the world isn’t full of 7 billion identical twins. So does that mean that a petite 120-pound woman needs the same amount of water as a 250-pound football player? No. Does someone living in Mexico need the same amount of water as someone living in Toronto? No. Does someone who exercises need the same amount of water as someone who doesn’t exercise? No again.
The truth is, that recommendation actually means that we need to get the equivalent of 8 glasses of water. Guess what? Lots of foods are full of water content, and that certainly counts towards that 8 glasses of water recommendation. Fruits and veggies are often more than 50% water, so if you’re eating plenty of those, you’ll need less water. If you’re not eating plenty of those, you’ll need more water.
But how do you know what is the right amount for you? There’s the simple pee test. If your urine is clear, it means that you are well hydrated. The darker your urine, the more dehydrated you are. hl
igor k l ibanov is a personal t rainer and f itness exper t at Fitness Solut ions. igor@torontof itnessonl ine.com
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dental health
We offer LASER dentistry.
guard your Mouth and Protect your Smile
Being active helps children get exercise and learn about teamwork but, without proper protection, it can also lead to dental injuries.
the warm weather, coupled with the end of the school year, means more time for children to participate in outdoor and recreational activities. Being active helps children get exercise and learn about teamwork but, without proper protection, it can also lead to dental injuries.
Sports-related injuries are one of the most common causes of dental injury in children. According to the American Academy of Pediatric Dentistry, sports accidents reportedly account for 10 to 39 percent of all dental injuries in children.
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These injuries are most often caused by direct hits with a hard object, such as a ball, and player-to-player contact. But while some dental injuries are unavoidable, most can easily be prevented by wearing a properly fitted mouthguard.
“Mouthguards can significantly reduce the risk of mouth injuries by acting as a cushion that absorbs the impact from a blow to the mouth or jaw,” says Dr. Arthur Worth, President of the Ontario Dental Association. “A mouthguard also protects the soft tissues in and around your mouth, such as your tongue, lips and the lining of your cheek.”
Mouthguards are necessary in any sport where there might be a strong chance of contact with other participants or hard surfaces. Players who participate in sports such as football, hockey, basketball, baseball, soccer, wrestling, lacrosse, rugby, gymnastics and martial arts should wear mouthguards when practicing or competing. Mouthguards are also a good idea for recreational activities such as skateboarding, in-line skating and cycling.
It is important to ensure that a mouthguard is properly fitted. “Each patient’s very specific needs must be addressed for maximum comfort and protection,” says Dr. Worth. “A dentist will consider a number of factors when fitting a patient for a mouthguard – the size of his or her mouth, bite, type of sport played and whether or not the patient wears braces or other appliances.”
Mouthguards are necessary in any sport where there might be a strong chance of contact with other participants or hard surfaces.
Mouthguards aren’t just for children. The most common cause of traumatic dental injury in adults aged 18 to 50 is sports.
“A single blow to the mouth can result in injury, pain and sometimes months of treatment,” says Dr. Worth. “In any recreational activity, whether it’s a full-contact sport or skateboarding at a park, a little preparation can prevent costly and painful mistakes.“
Talk to your dentist about the type of mouthguard that is right for your child. . hl
ar t icle cour tesy of ontar io dental associat ion. For more informat ion visit www.youroralhealth.ca.
14|Healthyliving 15
Who doesn’t love a colourful, lush garden? Unfortunately, we’re not all blessed with a green thumb, so the experts at Comfort Inn and Quality hotels, who maintain beautiful landscapes all year round, have put together five tips to help keep your garden beautiful:n trim the dead ends: Cut back any finished annuals or diseased plants.n stay hydrated: Continue to water plants throughout the fall, including perennials and evergreens that need moisture to survive winter.n break out the rake: Each week, rake and remove leaves from the lawn. It’s important for grass to get sunlight during
the fall in order for it to grow back strong in the spring.n bring on the mulch: It’s important to use winter mulch so that the soil can maintain a more even temperature. Mulch will help plants survive during the periods when there is no consistent snow cover.n plant, plant, plant: Although a lot of gardening is done early in the spring, fall is another great time to start planting, especially in preparation for the following year. Plant bulbs such as tulips or daffodils and perennials so that they have time to establish roots before the winter. hl
– news canada
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as the weather begins to cool and the leaves start to fall, raking your lawn isn’t the only home maintenance task that needs attention. In order to keep your home in good shape for the long run, and to maintain your new home warranty rights, maintenance should be performed year-round. In the autumn months, think about preparing your home for winter. Just as we take out warmer clothes and put away our bathing suits and sandals, our home also needs to get ready for the change in weather.
If you own a newly constructed home, upkeep is an essential part of maintaining your warranty. All new homes in Ontario come with a warranty that lasts seven years from the date of the first possession, guaranteed by Tarion Warranty Corporation. The warranty
➜ important home maintenance tips for fallprotects homeowners from issues like water penetration through the basement or foundation walls; defects in the electrical, plumbing and heating systems, and major structural damage, among other problems. In order to ensure your home stays covered, your regular seasonal maintenance should include:n turninG off your outside water supply from the inside, while leaving outside taps open;n havinG your furnace serviced in preparation for winter;n cleaninG and testinG all exhaust fans;n checkinG your suMp-puMp float and discharge line and testing overall operation;n installinG a protective winter cover on your air conditioning unit;
n checkinG windows and doors for cracks around the framing; fixing the caulking if you notice any cracks or separations;n inspectinG your fireplace and chimney dampers and servicing or cleaning if necessary;n testinG sMoke alarMs and carbon monoxide detectors;n havinG your roof inspected to ensure shingles, flashing and chimney caps are in place and sealed properly.
Maintaining a home properly includes taking care of it year-round and it’s worth remembering that ongoing maintenance helps to ensure that your statutory warranty is protected. A more comprehensive checklist of seasonal home maintenance tasks is available online at tarion.com. hl
– news canada
16|Healthyliving 17
According to the Canadian National Institute for the Blind (CNIB), more than one million Canadians are living with significant vision loss or blindness. this figure exceeds the combined number of canadians with breast cancer, prostate cancer, Alzheimer’s and Parkinson’s. the good news is that many
eye diseases are preventable, as Dr. Angela Lee explains.
Currently, 1 in 11 Canadians over the age of 65 are living with vision loss. Given our ageing population, the number
of people affected by eye disease leading to vision loss looks likely to increase dramatically. Poor vision reduces quality of life and is linked to greater chances of falls, depression, and possibly even a shorter life span.
Shockingly, almost 75% of most eye diseases that led to vision loss were preventable, which means preventative eye care and regular eye exams are critical.
The most common eye disease is age related macular degeneration (AMD), followed by cataracts, glaucoma and diabetic retinopathy.
Age Related Macular Degeneration (AMD)The leading cause of vision loss in those
over 65, AMD is progressive damage to the macula, which leads to central vision loss (but not total vision loss). There are two forms: dry and wet.
The dry form is considered less severe and symptoms develop gradually. The Ontario Association of Optometrists describes common symptoms as: fuzziness of central vision, the need for increased lighting to read, distortion of objects, or the development of a central vision blind spot. The wet form is less common, but more severe. Symptoms are the same as dry AMD, but they tend to occur more rapidly and more severely.
Currently, there is no cure for AMD and treatments are minimal. However, in 2002, The Age Related Eye Disease Study concluded that high levels of vitamins (A, C, E) and zinc (with copper) can slow the progression. Therefore, those at high risk or early diagnosis should consider
Ey ED i s E a s Ea n D H o w t oP r e v e n t I t
a multi-form appropriate dosage of these vitamins and minerals. Always consult a health care professional before implementing such protocols.
CataractsMore than 2.5 million Canadians have cataracts, a common age related eye condition usually found during routine eye exams. Cataracts are painless and occur when the lens of the eye hardens (a natural process associated with age), turns cloudy, blocks light from reaching the vision-responsible area of the eye (the retina) and interferes with vision. Those living with cataracts describe the vision impairment similar to looking through a dirty windshield.
It is common to develop a cataract in one eye and later the other. Cataract surgery, which involves replacement of the cloudy lens, is generally safe and
18|Healthyliving 19
successful. However, as with any surgery, there are risk factors and recovery time. Also, recent Ontario health cuts have implied that cataract surgery may not be as available as it once was. Preliminary research indicates that a cataract can be stabilized through proper nutrition or supplementation of certain antioxidants such as lutein, vitamin C and E.
However, promoting proper eye health through prevention (i.e. avoiding high risk factors such as smoking, diabetes and excessive sun exposure) should be the first line of defense.
GlaucomaGlaucoma, the second leading cause of blindness in Canada, involves damage to the optic nerve (the nerve responsible for vision messages to the brain) that is commonly seen with increased ocular pressure. Not everyone who has increased eye pressure has glaucoma, but they may be considered at high risk of developing this serious disease.
Initially, glaucoma will affect your peripheral, or side, vision. If left untreated, vision will reduce gradually in a ‘tunnel’ vision type pattern, leading to eventual total vision loss. Early detection and treatment is essential to prevent severe vision impairment.
Common risk factors include diabetes, family history, ethnicity (Hispanic or African decent), elevated eye pressure, and age (over 40). The CNIB recommends that if you have some of these risk factors you should talk to your eye doctor before taking antihistamines, antidepressants, or starting an exercise routine that includes weight training.
Diabetic RetinopathyElevated blood sugar levels that damage the eyes’ blood vessels is called Diabetic Retinopathy. Because Diabetic Retinopathy often goes undetected until late stages of the disease, it is very prevalent and serious. Those living with diabetes must visit their eye doctor regularly: The Canadian Diabetes Association recommends yearly visits. Symptoms include dark spots in your visual field, blurred or double vision, and large floaters (must be detectable on a white wall).
Managing your diabetes (strict blood sugar monitoring) is the best preventative strategy, while some research supports the use of the herbal supplement Gingko biloba as an effective natural supplement to improve and reduce disease progression.
However, all herbal medications should be discussed with your health care providers.
Protecting your VisionSimple lifestyle changes can play an important role in reducing your risk of developing these common eye diseases.n shield your eyes Protecting your eyes from the sun’s UV rays can help delay cataracts and reduce the risk of AMD. Look for a manufacturer’s label indicating glasses that offer 99 to 100% UVA and B protection. Encourage all the family to wear sunglasses, including the kids, all year long.n eat well or consider supplementation Eating a healthy, well balanced diet will help reduce the risk of major conditions such as heart disease and diabetes, as
well as eye diseases. However, people are often surprised to learn that most eye diseases are preventable. Proper nutritional support is one of the top preventative ways to avoid eye diseases. Look for foods rich in antioxidants and high in vitamins A, C and E. These vitamins are found naturally in bright coloured fruits and vegetables (such as oranges, kiwis, tomatoes, broccoli, kale and carrots). You might consider a good quality eye-specific multi-vitamin. A recent report from the Archives of Ophthalmology analyzed nine studies and concluded that high dietary intake of Omega 3s (two portions of fish per week) reduced the risk of AMD by 23 to 30%. If you are considering or currently supplementing with Omega 3s, make sure your product has high amounts of DHA (at least 300 mg).n butt out! Smoking increases your risk of cataracts, AMD, diabetic retinopathy and glaucoma. The sooner you quit, the more you can reduce your risk. n exercise Regular physical activity has been linked to reduced risk of AMD and a reduced progression rate of diabetic retinopathy, and may also lower eye pressure associated with glaucoma. Start slowly and find something you enjoy! hl
dr. angela Lee, BSc, nd, a l icensed naturopathic doctor and cl inic director of Vitalchecks: richmond hi l l’s integrat ive naturopathic cl inic, is passionate about communit y health awareness and current ly volunteers with the canadian diabetes associat ion and cniB. Tel: 905 237 7031. email: [email protected]. www.vitalchecks.ca.
5 simplE tips to figHt vision loss
1/ Regular eye exams by an eye-care professional. Don’t ignore changes in your vision.2/ Eat healthily and exercise regularly.3/ Protect your eyes from sunlight. Wear a hat with a brim, and choose sunglasses that provide at least 99% uV protection.4/ Consider supplementationto increase your source of antioxidants, Vitamins A, c and e, and omegas. talk to your health care provider first.5/ Quit smokingand reduce alcohol consumption.
18|Healthyliving 19
seniors
be key to helping seniors live their lives to the fullest, remain socially active, and maintain connections to their support networks, says Trish Barbato, the senior vice-president of Home Health and Business Development at Revera.
“It’s clear that technology is already playing a pivotal role in communications for those who choose to stay in their homes as they get older, and I think there is vast potential for it to have a positive impact in other areas, such as home health care,” says Barbato.
The Revera survey found that seven in 10 online respondents 75-plus believe that technology will help them live in their own homes as long as possible, and seventy-seven per cent feel technology has the potential to make their lives easier or simpler.
“I think we’re just beginning to understand how technology will support our desire to stay in our homes longer,” Barbato says. hl
– news canada
seniors say technology is key to independent living
For CAnAdiAn seniors, technology is making an increasing difference in their ability to remain at home, independent and engaged.
Online seniors 75-plus say they are most inclined to use technology that helps them stay socially active (63 per cent), according to a national survey conducted by Leger Marketing for Revera, a Canadian leader in seniors’ accommodation, care and services. In fact, more than 80 per cent say they use e-mail as their primary way of staying in contact with family and friends.
A sizeable number of Canadians 75-plus also feel that technology will help to make their homes more secure (49 per cent), and allow them to stay on top of their health care through remote monitoring devices, like online updates on blood pressure (45 per cent).
For many seniors, the traditional family dynamic and sense of community has shifted. Often, families and friends aren’t just around the corner but towns or countries apart. Technology can
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in 2009, the Ministry of Health and Long Term Care went looking for a group of volunteers interested in helping us improve the Ontario Public Drug Programs. Ontarians from all across the province and from all walks of life responded, and the Citizens Council was formed. For the first time anywhere in Canada, local citizens had a chance to give direct input to the people making decisions on the direction of the health care system.✓ Sound like something you’d be interested in? Read on.Two or three times a year, this group of 25 people gather to discuss issues such as the way the provincial government manages the availability of drug treatments for rare diseases. With information provided by medical experts and their own life experiences, the Council members hear stories, ask questions, give opinions and make recommendations.
At the end of each 2 or 3 day session, a report is created and sent directly to the Executive Officer of Ontario’s Public Drug Programs and the Minister of Health and Long-Term Care. The report is made public, and the Executive Officer
provides feedback on the how the information in the report will be used. And because of the amount of time involved, members of the council receive a daily honorarium for attending the meetings, with the council covering reasonable travel costs to attend.✓ Almost anyone in Ontario can apply to be part of the Citizens Council. No experience is necessary. The current membership includes people like a writer from Sault Ste. Marie, a canoe maker from Havelock, a computer tech expert in Mississauga and a Baptist Deacon from Thunder Bay. Members are appointed for various term lengths and heading into our third year, we’re looking for interested Ontarians.
If you’re interested, or you’re already thinking about someone else who would be a perfect fit for the Council, visit www.ontario.ca/citizenscouncil or call ServiceOntario at 1-866-532-3161 for more information about this opportunity.
If you have an open mind, an opinion, and you’re ready to tackle a new challenge, fill out an application today. hl
– news canada
Have some advice for the Ontario Ministry of Health and long term care?
20|Healthyliving 21
EvEry day as I ride to work on the subway, inevitably, my ears perk up like antennae as I peer over my newspaper and attempt to zoom in on and locate the source of the offending noise which has interrupted my morning “come to life” ritual. Across from me sits a teenager, lost in his own subway seat dancing studio, lip-syncing to music blasting in his ears, which is obviously part of his morning “come to life” ritual. Our worlds have now collided!
There is a growing concern amongst audiologists, physicians and other hearing healthcare providers that personal music players, also known as MP3 players, such as Apple Computer’s iPod, are setting the stage for a generation of kids who will develop noise induced hearing loss due to blaring music into their ears. With some 42 million iPods flying off retail shelves and into the ear canals of North Americans since 2001, it is estimated that 28% of the population now owns one of these devices.
These concerns were first raised in the 1980’s when the Sony Walkman entered the market. But today’s portable stereos can hold thousands of songs and have longer-lasting batteries than older players. As a result, people are listening
to the devices for much longer periods of time. Because hearing damage is directly related to the duration of exposure – not just the volume – one concern is that the steady, long-term exposure to even moderately loud music could contribute to premature hearing loss.
you May be wonderinG, Just how loud is a personal Music player such as the ipod? It is important to know that listening to any sound at 85 decibels and above for a prolonged period of time will cause permanent damage to your hearing. A test by the American Speech-Language-Hearing Association (ASHA) showed that at peak levels, iPods can hit volumes of more than 120 decibels, which is louder than a chainsaw or a jackhammer! At 120 decibels, the maximum safe exposure time is only 8 seconds! The iPod earphones that fit inside the ear (known as ear buds) project sound directly to the eardrum and increase the volume by an additional 7 to 9 decibels.
So is it a problem? Research from the Oregon Health and Science University Tinnitus Clinic shows that 16 percent of 6 to 19 year olds have early signs of hearing loss at the range most readily affected by loud sounds. One study reported that 39% of 18 to 24-year-olds
By Rex BAnKs
listened to their MP3 players and iPods for more than an hour each day, with 13% listening for two hours or more.
A survey commissioned by the American Speech-Language-Hearing Association finds that more than half of high school students polled have lost some hearing because of how they use the music players. The survey found that high school students are more likely than adults to say they have experienced three of the four symptoms of hearing loss: turning up the volume on their TV or radio; saying “what” or “huh” during normal conversation and having tinnitus or ringing in the ears. No one really knows for certain how much hearing loss is attributed to personal music players because accumulated noise damage can take years before it causes noticeable problems. However, in general, audiologists report a trend of seeing “older ears on younger people” in their clinical practices.
One reason why teenagers and others use their iPods at such loud listening levels is because the in the canal ear buds that come with the devices do not block out or dilute background noise. Essentially, users are turning up their iPods to mask other sounds that they find less appealing.
HEllo...can hear me?
Are personal music players setting the stage for a generation of kids with noise induced hearing loss?
anybody
22|Healthyliving 23
Additionally, in the days of the Walkman, the technology was such that music really didn’t sound better when the device was cranked up to full volume. With the advent of digital technology though, feeding into the cravings of the play it louder generation is no longer a problem.
The following warning appears on Apple’s iPod packaging: “permanent hearing loss may occur if earphones or headphones are used at high volume.’’ Sounds good, right? But when was the last time your teenager read a user’s manual? The truth is, there are no standards regulating the output of sound from personal music devices in North America. However in France, iPods have been limited to an output of 100 decibels. A new software upgrade is now available from Apple allowing users to set their own personal volume limit or can be password protected if parents want to set a limit on their child’s iPod output. While this is a positive step, it’s voluntary and not one that will likely be pursued by your average teenager. Recently, a Louisiana man filed the first lawsuit against Apple Computers claiming that iPods cause hearing loss in people that use them. He hopes to have his lawsuit certified as a class action suit. Time will tell if he succeeds or not and if this will make a difference in causing new legislation on the outputs of the devices.
so how lonG should one listen to their ipod for? what’s safe? An informal rule of thumb is the “60/60 rule” which states that you shouldn’t play your iPod at more than 60% of the volume for more than 60 minutes at a time. Other ways you can know if your iPod is too loud include:n you can’t understand conversation going on around you. n people near you can hear your music. n you find yourself shouting instead of talking when you respond to people nearby.
Another informal quick test you can do before putting your iPod in your ear is to place the ear buds in your fist and adjust the volume to where you would like to hear the music. Close your fist. If you can hear the music, it’s too loud. Lowering the volume on your personal music player under 85 decibels and listening to it for short durations of time are the best preventative measures you can take in protecting your hearing while using these devices. However trading in the little ear buds for sound-isolating earphones which reduce incoming noise so you don’t have to turn the volume up as high is another proactive step you can take. The disadvantages to noise reduction type earphones are that they’re larger and expensive, making them either unappealing or unobtainable by younger people.
Tomorrow I’ll ride the subway again and I’m sure I’ll see the familiar iPod cords dangling from the ears of an unsuspecting future client for the Audiology department. When I was a teenager, the loudest thing that anyone wore was a madras pants and Izod shirt ensemble. The only warning was the price tag, which caused more fear for my parents than for me. Today, teenagers wear iPods and parents are the ones still worrying about price, one that their kids may keep paying for years and years to come. hl
rex Banks, M.a.ccc-a reg. caSLpo is the provincial Manager of hear ing healthcare.
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suMMer for Manyisachancetospendtimeatthecottageorcampingoutdoors.Buttherearealsomanynatureloverswhosufferfromseasonalallergies,preventingfullenjoymentofanalltooshortseason.
HelenSherrard,presidentoftheCanadianHealthFoodAssociation(CHFA)saysmorethan70percentofCanadiansusenaturalhealthproducts(NHPs),someofwhichcanhelpwithallergysymptoms.
“NHPsarenaturally-occurringsubstancesthatareusedtorestoreormaintaingoodhealth,”saysSherrard.“Theyareoftenmadefromplants,butcanalsobemadefromanimals,microorganismsandmarinesources.SincethemedicinalingredientsusedinNHPsoccurinnature,theenvironmentalandhumanriskisverylow.”
Allergysufferers,shesuggests,aren’talwaysawareofthealternativeoptionstheyhavefortreatingtheirsymptoms.“Sovisitingyourlocalnaturalhealthfoodretailstoreandspeakingwiththeknowledgeablestaffthereisagoodplacetostart.
Herearethreesuggestionstodiscusswithyourlocalnaturalhealthfoodretailer:Æ Vitamin cTostrengthentheimmunesystem,helpingtofightoffallergens.Æ nettleAnherbthatactsasananti-histamineandhelpstodecreasethesymptomsofsneezinganditchyeyes.Itcanbetakenintheformofanherbaltea.Æ MagnesiumAmineralthatcancalmandrelax.Itcanhelprelievebronchialconstrictionassociatedwithallergies. hl
ar t icle cour tesy of the canadian health Food associat ion. Find a local health food retai ler near you onl ine at www.chfa.ca.
3 natural ways to be allergy free this summer
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Provides temporary relief from aches and pains associated with arthritis, backaches, strains, sprains, bruises, and more.n Fast acting, usually within minutes, with rapid, deep penetration to the affected arean Pleasant fragrance of natural peppermint that vanishes quickly, unlike most other topical analgesic creamsn A Natural Health Product with a patented formula of the highest quality ingredientsn No negative side effects or risk of interaction with other medications.n Doctor’s Pain Formula provides effective pain relief 24/7, all year-round
For more information and retailers visit www.painrelief.md.
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to help canadians living with arthritis better manage their disease and stop the progression of structural damage, the following tips may keep your joint “interior” looking and functioning well.
✽ Burnt orange, eggshell and salmon pink – not just great design colours, they’re also
good for your joints!Eat foods that promote joint health: Omega-3 fatty acids from fish oil can reduce inflammation associated with RA (rheumatoid arthritis) and PsA (psoriatic arthritis). Good sources are salmon, herring, tuna or supplements.
Calcium and vitamin D help build strong bones, and will lower the risk of osteoporosis, which can be increased when you have RA. Good sources include milk, egg yolks and fortified beverages, such as orange juice.
✽ When it comes to interior design, as well as your joints, don’t overdo it!
Regular exercise (such as walking, swimming, dancing, cycling, yoga and stretching) can help maintain joint function, reduce pain and increase flexibility.
Be aware that too much or the wrong type of exercise can cause harm, so speak to your doctor or physical therapist to design a regimen that is right for your fitness level and condition.
Don’t neglect the importance of rest too! Find the balance between exercise and rest so you don’t overdo it.
✽ Don’t just use ONE paint colour, or ONE joint!Try not to place excessive strain on
any single joint by using larger, stronger
joints to spare smaller, fragile ones. For example:n carry a shoulder bag instead of a handbag – and alternate shoulders when carrying a bag.n carry wallpaper rolls or grocery bags in your arms instead of gripping them with your hands.n use both hands or the side of your body to open heavy doors.
✽ Know when to call in a professional!Early diagnosis and effective
treatment are key to stopping the
Maintaining a Strong
FoundationTipsonlivingwith
RAandPsADeBBIe tRAVIs
progression of the disease and protecting your joint “foundation.”
There are newer treatment options, like biologic medicines, available that are proven to prevent structural damage progression over the long-term.
It’s important to talk to your doctor about what treatment is right for you. hl
internat ional inter ior designer, debbie Travis, is par tner ing with the ar thr it is Societ y of canada and rheumatologist dr. Wil l iam Bensen to “paint” the pic ture of good joint foundat ion, and to provide t ips on how to manage the symptoms of ar thr it is.
24|Healthyliving 25
support for stress
dr. paMela frank, licensed naturopathic practitioner in Toronto, indicates she’s seen new diagnoses provoked in patients by stressors including anything from a university dissertation triggering a sudden allergy to a cat a person had for years, to a divorce resulting in a sudden adult diagnosis of asthma. For other people, stressors as simple as winter weather can trigger an asthma attack. Although the situation may vary, the stress has a definite impact.
Current research at Ohio State University on stress and immunity showed participants with higher stress levels having greater or more prolonged allergy responses. A skin prick test showed those with greater anxiety having wheals (skin reactions) twice as big – 75 percent larger – after they were stressed, compared to when they weren’t, in addition to being four times more likely to have a stronger reaction to the test a day later. So, being stressed can cause persistent problems resulting in prolonged symptoms, such as allergies being worse the next day.
Integrative physician Isaac Eliaz, MD, LAc, MS describes the impact of stress on allergies as “triggered by overactive inflammatory-immune responses, and asthma is also related to inflammatory response.” He indicates that the response is aggravated by
When it comes to allergies and asthma, food and environment aren’t the only things that can ail you. It’s not uncommon to find stress in the mix too.
stress inducing hormones, such as cortisol, adrenalin and glucagons that once released into the bloodstream result in a spike in Insulin and IGF-1, which over time can lead to problems with immune functioning.
“These hormonal cascades contribute to inflammation and over time, high levels of these hormones degrade immune function and can lead to “dysregulation” of immunity,” says Eliaz. He indicates that this dysregulation can lead to “inappropriate” responses in the immune system found in allergies and other autoimmune issues, “where the immune system loses its regulatory mechanisms and begins to attack the body rather than foreign invaders.” And immediate or chronic stress can also cause inflammatory responses that can lead to asthma attacks.
The good news is that stress related allergy and asthma symptoms can be improved. Like a well-oiled machine, a little support can go a long way toward a healthier and calmer system.
Frank suggests that better immune regulation can be achieved through adrenal support. She says, “Adrenals produce corticosteroids that are similar to corticosteroid medications that patients with allergies and asthma often become dependent on.”
Support can include supplements such as B and C (B6 and C are natural
anti-histamines), magnesium, zinc and potassium, and adaptogenic (rejuvenating) herbs like licorice, ginseng, rhodiola and ashwaghanda, indicates Frank. She adds, “Anti-inflammatory herbs like turmeric can also help alleviate asthma. Quercetin is a bioflavonoid that helps allergies. Probiotics can be used to moderate the immune system. And vitamin A is important for the health of mucous membranes.” Also, exercise – the great stress buster – burns off the hormones released by stress.
According to Eliaz, relaxation techniques, such as meditation, deep breathing, and yoga or Tai Chi can also help lower stress and the inflammation responses it can trigger. He adds, “Studies have shown these practices to be beneficial in reducing cortisol, increasing oxygenation, strengthening and regulating immunity and improving mental and emotional well being.”
Healthy responses to stress support a strong immune system and adrenal function, with greater regularity and less inflammation and other damaging effects. The stronger the system, the greater the protection you’ll have against unwanted allergy and asthma symptoms. 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.
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marketplace
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recipe
2 cloves garlic, minced1 shallot, finely chopped5 tsp (25 ml) packed brown sugar4 tsp (20 ml) vegetable oil1 tbsp (15 ml) each fish
sauce and soy sauce¼ tsp (1 ml) pepper1½ lb (0.68 kg) Beef Flank marinating steaksauce:½ cup (125 ml) cold water3 tbsp (45 ml) lime juice2 tbsp (30 ml) granulated sugar2 tbsp (30 ml) fish sauce1 thai chili, thinly sliced1 noodle salad (recipe follows)
preparation combine garlic, shallot, brown sugar, oil, fish sauce, soy sauce and pepper in large resealable freezer bag. Pierce steak all over with fork; place in bag and refrigerate for 8 hours or up to 24 hours.Place steak on greased grill over medium-high heat 400°F (200°C); close lid and grill for 5 to 6 minutes per side for medium. Remove from heat. Tent with foil; let stand 5 minutes before slicing across the grain.sauce: Combine water, lime juice, sugar, fish sauce and chili; splash over Noodle Salad and toss to combine. Serve with steak. n noodle salad: Cook 8 oz (250 g) fine rice vermicelli according to package instructions. Place in shallow bowl or platter along with 3 cups shredded lettuce, 3 cups fresh bean sprouts and 12 fresh mint sprigs, half english cucumber, julienned, 1 tomato, cut into wedges (optional). Top with ½ cup chopped roasted peanuts.
photo and recipe cour tesy of canada Beef. For more info visit www.beef info.org.
PreParatioN tiMe: 15 minutes | MariNatiNg tiMe: 8 hours | cookiNg tiMe: 10 minutes | serVes: 8
viEtnAMESE flAnk bEEf StEAk with noodlE SAlAd
Barbecued Flank Steak shines in sandwiches and salads like this one! per serving:
355 calories, 25 g protein, 12 g fat, 36 g carbohydrates
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