healthwise ottawa fall 2014

taking action | a pumpkin pleaser | bird care | yoga ed

fall 2014

stuart arnett

wildaboutart

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Advocacy. The Oxford Canadian Dictionary defines it as “verbal support or argument for a cause, policy.”

Passion-driven, advocacy takes many different forms, with people drawn to it in different ways. For some, like Stuart arnett, it means helping to raise awareness through the creative process. From his vocation as a wildlife artist and photographer to his avocation as an apiarist, arnett, for example, is raising the profile of various species heading for extinction and fighting for their conservation. For others, like christine Gervais and Hannah Beach, advocacy propels people to band together to help fill a void. Gervais and Beach are making a difference in the lives of many through each of the organizations they founded.

advocacy can also take form as a practice, and a sharing of the wisdom and benefits that practice brings. Five local practitioners have dedicated themselves to spreading the word about the well-being their passion for yoga can bestow on those who follow suit. and then there’s dr. yoni Freedhoff, who is passionate about helping the many patients who walk through his door by advocating for healthy eating habits.

This issue of Healthwise Ottawa is full of inspiring stories of people who advocate for those less fortunate than themselves, be they humans or animals. volunteers at the Wild Bird care centre or at Reach canada, or at the non-profit organizations concerned with the ill effects technology can produce, are all working for causes they believe in. and our lives and those of the people or animals they advocate for are the richer for it.

We hope you enjoy this thought-provoking issue of Healthwise Ottawa. Who knows? Maybe you’ll be inspired enough to become an advocate yourself! Kinneret Globerman

E d i t o r ’ S C o r n E r

All rights reserved. Reproduction of content in any form is strictly prohibited without the prior written consent of the publisher. The information provided in this publication is for educational and informational purposes only. It is not a substitute for the advice of a qualified and licensed health care provider. The views expressed herein are those of the writers and advertisers, and do not necessarily reflect the opinions of Healthwise Publications Inc.

Occasionally, Healthwise Ottawa receives unsolicited material for publication. Healthwise Publications Inc. may edit, use, or publish such material in whole or in part without compensation to the writer, unless otherwise prearranged.

Cover Photo

Jamie Kronick

Art, photography, nature, conservation. Stuart Arnett has a passion for them all. Read all about this multi-talented artist on page 32.

Serving the greater Ottawa area since 2007


EnTEr To WIn a gourmET food Tour

for 4 from c’EST bon!See contest details on page 44.

fa l l 2 014 W H A t ’ S i n S i d E

6 Making a Difference Social advocates in action

14 The Diet Fix A Q & A with Dr. Yoni Freedhoff

18 Reach Canada Working for the rights of the disabled

23 A Pumpkin Pleaser Featuring the best this squash has to offer, recipes included

32 Stuart Arnett: A Wild Passion for Art What inspires this versatile artist’s creativity

40 Call of the Wild at the Wild Bird Care Centre Taking care of bird business

44 Reader’s Contest

47 Yoga Ed: Why Yoga Works! Five practitioners give us the goods

52 The Wisdom of Wiring Our “Wired” World We’re too plugged in for our own good; find out why

56 Rainbow Foods: The Next Generation The “kids” take over the family business

59 Healthwise Books Tripping on travel

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23

56

40


Making a Difference: Social Advocates in Action

By Peggy Edwards

Social advocates are committed to addressing the rights and needs of certain

populations. They are fearless individuals who stand up for what they believe in and inspire others to join them in their efforts. Hannah Beach and Christine Gervais are two Ottawa-based social advocates who are making a difference in the lives of young people and the broader community. Their passion, hard work, and respect for young people are an inspiration to all the lives they touch.

Photo: Courtesy of Acceso International


Photos: Peter Croal


Christine Gervais education for all

W hen christine Gervais first began visiting the dominican Republic

many years ago, she was moved and impressed by the struggles and sacrifices that families there were making to send their children to school. It got her thinking about her own experience with education. “I felt profoundly grateful for the financial support [scholarships] that I had received during my post-secondary education,” she says. “When I began teaching at the university level, I was struck by how different it is for students in canada and in economically developing countries. I wanted to give back.”

That’s how, in 1996, she came to found acceso International, an ottawa-based, not-for-profit organization that is helping thousands of disadvantaged children, youth, and women in Latin america, the caribbean, and in canada gain greater access to all levels of education. Gervais is a mother, spouse, professor, researcher, human rights activist, and humanitarian who is inspiring others to champion the right to education that should be accessible for all.

Through acceso International, Gervais works with locally based and canadian-affiliated organizations to provide financial support for marginalized children, youth, and women so that they may study in their own country, within their own culture, and in their own language. The organization provides bursary assistance for individuals attending pre-schools, primary schools, high schools, and post-secondary level institutions. It also provides educational materials for pre-schools, day cares, schools, libraries, women’s centres, orphanages, and homework centres.

“We support those who are most marginalized,” says Gervais. That includes girls who typically lose out when families are only able to send one of their children to school, young people from indigenous groups, and students from impoverished rural areas. Recently, her organization helped a bright young man of Haitian descent in the dominican Republic who had graduated from high school with the highest marks in his region, but who did not have the resources to continue his studies in medicine. “He will return to his home area as a physician and will be an invaluable resource and leader in the community,” says a proud Gervais.

In the eighteen years since acceso International began, Gervais has seen a generation of change, with some of acceso’s first high school students graduating from university and returning to their communities as teachers, physicians, and business leaders. “It’s a multiplying effect that benefits many families and whole communities,” says Gervais. Similarly, helping poor women in Honduras learn how to use microloans leads to job creation, improved living conditions,



Photos: Courtesy of Acceso International

and more children in school. “These women are making changes in what many people would call impossible situations. They are changing lives and their communities.”

Gervais’ vision and drive is powered by a sense of solidarity, not charity. She says the families, individuals, and groups her organization works with are in financial need, yet are also very capable of making their own decisions. acceso is not there to impose a canadian version of how education should be organized. Her organization strives to respect the wisdom and experience of the people they assist, while at the same time helping them develop community capacity for the long-term.

Hope is what drives Gervais and the 30-plus volunteers that make acceso International work. Their vision is inspired by the Spanish word adelante, which means “to move forward” or “to go on.” Adelante serves as a positive principle of hope and courage. “acceso International has moved forward since 1996,” says Gervais, “and so have our student recipients. our successes give us confidence that better futures are possible. We focus on the signs of endurance and progress.

“We see how much can be accomplished through education. Women in Honduras who were once shy and fragile leave our programs on human rights for women with their heads held high and ready to face challenges with confidence and dignity. These are examples of empowerment that are making a difference.”

A Haitian girl in the Dominican Republic practises her writing skills

This Lenca child from Honduras is primed for learning

Rachel Heft (left) from Acceso International offers a helping hand in Honduras

eduCation for nationsacceso International is currently involved with educational programs in canada, the dominican Republic, Guatemala, Honduras, Nicaragua, and Peru. To learn more about christine Gervais and acceso International, visit the website at www.accesointernational.ca.


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experience and the company includes young women with a wide range of cultures, backgrounds, and abilities. “We have a policy of full inclusiveness,” says Beach. “I know that the work and the experience of working

together will be richer for all of us when we come from diverse backgrounds.”

The company’s repertoire is driven by the experiences, reflections, and passions of the young members, who range in age from 13 to 19. Many of the dances represent stories drawn from their own lives. For example, one student wanted to express what it is like to live with down syndrome. This year, a young woman led the group in researching and choreographing a piece about living with a mother who is addicted to drugs and the pain of having her younger sister taken into child custody. another young woman created a piece on children’s rights around the world. Beach mentors these young artists in classes, workshops, and rehearsals. She also supports their personal development outside of class, and helps them gain the confidence they need to tell their stories and share what is important to them.

“dance theatre is a powerful means for personal and collective growth,” says Beach. “When the members share with diverse audiences, it gets the larger community thinking about the issue and how they might make a difference, too.” The company performs at a variety of events including national and international conferences, and at universities and school gymnasiums, usually to standing ovations.

hannah BeaCh dancing for Change

H annah Beach — a gifted dance educator and

founder of the dandelion dance company — makes a difference in the lives of young women in the ottawa area. They, in turn, are empowered to make a difference in the broader community by exploring social issues through dance.

How does this work? Each year, young women audition to join the dandelion dance company “family” (there are a total of 12 in the company at any one time). They do not have to have any previous dance

Canadian dancer Margie Gillis (left) and Company member

Photo: Jamie Kronick


Photos: Peter CroalThe Dandelion Dance Company in Prayer for the Twenty-First century

Beach left the world of classical dance to become a social worker and educator because she felt it was too restrictive to allow her to pursue her passion for social justice and the rights of children. She formed Tournesol dance, an interpretive movement school for children. Schools, universities, family shelters, and therapeutic groups embrace her workshops as a way to help children and youth express themselves, connect with one another, and have a voice. She has authored seven books on movement and expression, which have been adopted by multiple school boards across canada and are distributed internationally.

Beach established the dandelion dance company in 2004 and it became a registered charity in 2013. “It grew organically out of my students’ need to express themselves,”

says Beach. “I wanted to honour, hear, and see young people’s ideas, and I knew that everyone can and should have the opportunity to dance.” Beach was also driven by her passion for the human rights of young people. She feels that children and youth need to play and create in their own way, and to have the opportunity to grow from sharing with others who are different than they are. young people are capable of extraordinary work when they are provided with a nurturing space that supports attachment, emotional safety, trust, and joy, she says.

The name of the company is a perfect metaphor for Beach and her troupe. dandelions are the children’s own flower; they are hardy and you can’t stop them from popping up in the spring, no matter how hard you try. They spread their seeds in a


gentle wind, just as Beach helps to spread the seeds of change through movement.

What drives Beach to keep going? She has a strong belief that her work is making a difference. It addresses her deep commitment to young people, inclusiveness, dance, and education. “our education system is large and complicated. It is hard for young people to let down their guard and not be cool, to say ‘I am scared’ or ‘I am sad.’”

Providing a safe space and a family environment where young people can be vulnerable and respectful of each other keeps Beach open to learning new things. But she and her students also have fun together, even though some of the topics they deal with are dark. “We laugh so much,” she says.

over the years, Beach has learned to be a better listener. “The world is craving deeper connections. young people can forge these connections when they have the space and tools they need to express themselves, not just through language but through the body, as well. I have learned to listen to what they have to say both in words and movement.”

Beach has also learned to let go of a director’s drive to make sure every show is incredible. She says she guides her students, but the creation is in their hands. She has learned to embrace the value of authenticity over technical expectations. Nonetheless, every show has been and continues to be remarkable. This past year, one show sold out 250 seats and ended with a standing ovation from a tearful and enthusiastic audience. HWO

seeds of ChanGe

To learn more about Hannah Beach and the dandelion dance company, visit www.hannahbeach.com and www.dandeliondancecompany.ca. See the new video about the company and watch the dancers’ process and work at www.dandeliondancecompany.ca/mission.

Dandelion Dance Company: A passion for dance

Photos: Peter Croal


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The DieT Fix:By Lucette V. Ouellette, RHN

W itH BOOkStORES tHESE days brimming with so many self-help books, I wasn’t

especially grabbed by the title of dr. yoni Freedhoff’s book THE DIET FIX: Why Diets Fail and How to Make Yours Work. But when I read a newspaper review and heard a cBc radio interview, I quickly reconsidered.

The assistant professor of family medicine at the University of ottawa and founder of ottawa’s non-surgical Bariatric Medical Institute (BMI) offers up a book that debunks the premise of so many restrictive diets. What follows is our conversation about his interesting take on dieting.

[The questions and answers in this interview have been edited and condensed for space.]

Q: Why do you think we’ve lost touch with our healthy ways of being?

A: I don’t know that we were ever healthier by choice before. I think that our defaults were different then than they are now and I think that healthy living, once upon a time, was not as much of a challenge. one of the

biggest challenges of today for many people is cooking; there was a time when everybody knew how and there were no other options, restaurants were a rarity, and we would eat out as a treat for an occasion — which is definitely very different from what is going on today. It was just simpler a time, and now there are calories being thrust at us pretty much every minute we move, and huge advertising budgets, and food marketers. It’s a very different place and I just think that, right now, the default is [weight] gain.

I don’t think we’re any more or less lazy than we ever were. I think the world around us has changed. If we really want to see long-term improvements with our struggles with diet and weight-related illness, we need to re-engineer the world around us and that is a very long and non-trivial project. To

Photo: Courtesy of Random House of Canada


(Left to right): Dr. Shailendra Verma and Dr. Dugald Seely: collaborators in complementary medicine

live healthfully in this environment is not normal. and that’s a challenge too! I think about my family and about the fact that we cook the vast majority of our meals with fresh, whole ingredients; we’re the ones that are looked at as the strange ones — we’re the extreme!

Q: What has been the feedback on your book from your patients?

A: The feedback’s been great. There were a few people who were stuck, in a sense, and the book unstuck them. I can think of someone who came back after having disappeared for a number of years, who’s doing terrific. you know, it’s crafting a message for a few minutes in your office versus having the luxury of having a huge amount of time to craft in a longer capacity in a book, [with] a much more sophisticated message, and so I think that, for some, it’s been very helpful.

Q: How are medical students reacting to this positive coaching and skill-building style you have? Are they getting on board? Will this translate into different everyday consultations with patients and their physicians?

A: actually, I think my blog [Weighty Matters] is getting me more of a following

than my book. Physicians and students — especially the younger ones coming through the line — are more in tune with the notion of prevention being an important thing to consider, whereas the old guard, it’s not how they were taught, and so I think that things are changing.

Q: What have you seen as a ripple effect that your book is having in different areas?

A: I think this book is speaking again to a need and a desire out there for people who are fed up with the years of cyclical and traumatic dieting. Hopefully, this is the sort of thing that will push forward and effect change, as well as change how we view dieting in our society. That’s also a very long-term, not a short-term, battle, and obviously we’ve seen well over a century of nonsense, along with multi-million dollar television programs that promote nonsensical efforts. We’ve got a very big hill to climb.

Q: Who needs education and reprogram-ming most, and how can they get there?

A: The folks that have been tied to their scales, and the ones who undertake the most extremes of diets and thinking that they’ve got to give up life and sacrifice the pleasure

A Q & A with Dr. Yoni Freedhoff


from food, those are the folks who could really stand having a peek at this book.

I think you have to be ready for it. I’ll meet people in my office sometimes who are looking for magic, and I’ll tell [them], ‘What you’re looking for, I don’t think exists.’ But if a person is sick and tired of sacrifice, restriction, and traumatic dieting, and they want to try to figure out how to make a change that lasts long-term, I think this would be a good place to start.

The most success comes from the non-judgmental. To reach success, we need to understand what’s going on in order to be able to effect changes. I’m a huge fan of the food diary, but you can’t use a food diary with judgment and expect to keep using it. I spend quite a bit of time in The Diet Fix

[on] how you keep a food diary without it being judgmental, because the world has taught everybody to judge themselves.

Q: What about children, where do you think we need to emphasize the teaching and practice of organization, planning, and thoughtfulness, which you mention as pivotal to making any changes in life?

A: I think teaching would need to be invisible, meaning that it could be included in things like math curriculum and reading comprehension. I don’t think that having gym class that teaches us about health is the right place to put any of this. Personally, I’d like to see the return of home economics to our schools. I think that ensuring that every kid graduates from high school knowing how to cook 10 meals that are nutritious, that are healthy, from fresh, whole ingredients would go a long way in helping overall with our

problems with diets in society.

dr. Freedhoff’s book and e-book are available from amazon, chapters-Indigo, and Random House of canada; his blog Weighty Matters can be found at www.weightymatters.ca. HWO

Lucette V. Ouellette is a Registered Holistic Nutritional Consultant who is passionate about balancing lifestyle with nutritional choices. She offers cooking workshops, sharing the joy of

preparing and eating healthy food. It’s about keeping it simple, healthy, and delicious! For more information, check out her website at http://viatanutrition.ca.


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with all disabilities, without advocating or lobbying on their behalf. In supporting research related to disability and partnering with others in the field, the organization spotlights important or emerging issues that deal with disability and access to justice.

“Most of us survivors feel impotent in the face of life,” says christine. “We don’t feel worthy or deserving.” Reach canada helps these hundreds of disabled people by giving them a voice.

Legally Speaking

When people with disabilities face a legal issue, question, or problem that has a bearing on their disability, the Reach Lawyer Referral Program offers up to three hours of free, confidential, and personal legal services from a local lawyer. (The

By JC Sulzenko

“I am a mental health survivor, and I have a disability.” When christine* needed legal help for

two cases related to a disability, she turned to Reach canada. “In the beginning of these legal travails, I had to ask myself, ‘Who can help me?’ as, on my own, I didn’t have the clarity, focus, strength, or knowledge to move out of the mire.”

In its 34th year in our area, Reach canada is dedicated to ensuring that people with disabilities have access to quality legal representation. The non-profit, charitable organization offers educational programs for people with disabilities, their families, the general public, caregivers, and the legal and professional communities about the rights and interests of people with disabilities. Reach canada assists people

Working for the Rights of the DisabledReach Canada

* Last names in this article have been deleted to protect the privacy of Reach clients.

Client Christine: “In the first case, I was hit by an automobile. Reach connected me with an ottawa lawyer, who treated me with great respect, made me aware that I had legal rights, and obtained for me, in a settlement, physiotherapy, etc., so I could recover my physical health. The second

time, I received legal help regarding my cPP disability payment.

“My wish is that Reach continues to receive the support they well deserve so they can continue to provide their services.”


Program draws from a network of more than 180 professionals with relevant expertise.) If additional time is needed to pursue the case, clients and lawyers negotiate the terms of representation.

clients receive assistance in areas such as personal injury, criminal and civil litigation, wills and power of attorney, immigration, human rights, business and family law, and insurance and pension claims.

Reaching Out

Reach presents innovative workshops, seminars, and conferences on current and emerging legal and practical issues related to disability, often together with other community organizations. Reach staff members are available as resources — the organization delivers outreach services by providing legal and other experts for public discussions at the request of non-profit disability and consumer organizations.

In June of 2013, in partnership with algonquin college, Reach convened a one-day conference, diversity of Post-Traumatic Stress disorder (PTSd): Broadening the conversation. Speakers from a range of professions — including psychologists, mediators, senior military staff, community elders, and occupational therapists — explored PTSd from military, legal, and social/cultural perspectives. other seminars looked at parenting and educating children with disabilities, the ontario disability Support Program, the canada Pension Plan and disability Tax credit, and equal access in the ontario public school system.

New programs this autumn include Family Law for People with disabilities (September 24), how disability programs interact (November), and a webinar on cyberbullying and disability (december).

Working for the Rights of the Disabled

Volunteer Eva: “as a second-year law student at the University of ottawa, I approached Reach, hungry for experience… Since my first day… every minute of my time has been spent supporting individuals with disabilities by operating our Lawyer Referral Program and assisting at community conferences on legal rights. as I embark toward my career in law, I move with confidence, for Reach canada has trained me how to identify legal issues and create a supportive and judgment-free space for individuals. Most importantly, I take away a precise understanding of the significance of pro bono services. I truly believe I will be a better lawyer because of my experience volunteering with Reach.”


Co-founder of Reach Canada lawyer Lawrence Greenspon shares a moment with actress/comedian/writer/activist Mary Walsh at the first Annual Cabaret for Reach fundraiser last May. An Evening with Mary Walsh and Friends took place at the St. Elias Centre.

Reaching With Impact

Angela, on the June 2013 Conference on Post Traumatic Stress Disorder: “There was a unique pairing of teachers and local resources, and real dialogue between panellists and people with disabilities, which was unique. It was the first time I could feel like myself in a room. Reach has brought me far-reaching benefits still being experienced. Healing comes through a place of acceptance that gives people a chance to move in a new direction, and speak and stand up for themselves. Reach provides an avenue for getting their needs met.”

Lucille Marleau, Chair, Reach Education Committee and Member of the Board of Directors: “What attracted me to volunteer with Reach? I have a professional background in human resources management, and a lifelong interest in education and training related to the changing and welcoming workplace. I had seen Reach offer effective programs. I liked the organization’s approach and that it does not advocate for one area of disability or group or issue. I believe in Reach’s inclusiveness and wide focus on access to justice for all people with disabilities. That’s how I came to work with Reach and to chair its Education committee. We have many good programs coming up and welcome suggestions from the public and community groups for future seminar and workshop topics.” HWO

JC Sulzenko is the author of What My Grandma Means to Say, a book and a play about Alzheimer’s disease in the family. She is also a member of the Board of Directors of Reach Canada. www.jcsulzenko.com


Over 600 participants gathered together on April 14, 2014 for the EY Run for Reach. Proceeds from this annual run help fund Reach Canada’s programs and services. Save the date for the 30th anniversary of the Run for Reach to be held on Sunday, April 12, 2015.

How can you become involved with

Reach Canada?

Just ask! Call 613-236-6636 or visit our website at www.reach.ca.

Here are some ways in which you can connect with Reach Canada. As —

✔ a client with a disability who has a legal issue, question, or problem related to that disability

✔ a professional with expertise relating to the rights of people with disabilities, or to issues which are raised by disabilities

✔ a volunteer in support of events, such as the annual celebrity auction (october 23, 2014) presented by Td Bank Group, and the Run for Reach every april

✔ a donor of funds or goods (for example, items for the celebrity auction)

✔ a corporate sponsor of specific events or community education programs

✔ a participant at an event.

“The proceeds raised allow us to continue advancing our mission of providing equality and justice to people with disabilities.”

— Paula agulnik, Reach Executive director, 2014


It’S tiME tO viSit the pumpkin patch! With Halloween and Thanksgiving virtually around the corner, Healthwise Ottawa thought it might be fun for

our readers to learn all about the pumpkin. You may not know it, but pumpkins are a super squash, frighteningly full of vital nutrients. Our feature on this versatile gourd gives you all the awesome details, together with a quiz that you can take with your family and recipes you can make together. This year, instead of just picking a pumpkin to carve, pick one or two more to make the delectable recipes we’ve culled together for your healthy eating pleasure.

Health Benefits of PumpkinBy Jayda Siggers

J ACk-O’-lANtERNS ARE the symbol of Halloween. But don’t be tricked; pumpkins are also scarily

nutritious. The bright orange flesh of a pumpkin is a concoction of disease-fighting nutrients: Pumpkin purée or canned pumpkin is a very good source of dietary fibre, vitamin a, and vitamin K. These gourds are not just for carving.

The almighty pumpkin, actually a winter squash, belongs to the Cucurbita family. The shape varies from oblong to oblate and its

thick skin is usually an orange or yellowish colour. The inside pulp varies from pale to dark-green, white to gray, and orange-yellow to red. at the core of the pumpkin are the seeds, which are also edible. Pumpkins are native to North america and are widely grown for use in both food and recreation. you’d be surprised at the health benefits of this iconic Halloween gourd.

A Pumpkin Pleaser

Photo: © Gdolgikh | Dreamstime.com


Fibre

dietary fibre provides many health benefits. adequate intake of dietary fibre can lower your risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and some gastrointestinal diseases. Fibre acts as our own internal waste management system, mopping up digestive and cellular debris, environmental toxins, cholesterol, and surplus hormones and taking them out with the trash. Unfortunately, the average fibre intake for canadians is less than half the recommended amount, with some reports indicating consumption as low as 5 grams per day! If you’ve ever been in Toronto during a garbage strike, you know that waste management is one municipal service you don’t ever want to live without. The Institute of Medicine (IoM) recommends we consume at least 14 grams of fibre per day for every 1,000 calories consumed. Puréed pumpkin is considered a good source of fibre, providing 28 per cent of the recommended daily value (based on a 2,000-calorie diet).

Vitamin A

Pumpkins are also rich in carotenoids, the compounds that give the gourd its bright-orange colour; more specifically, the provitamin beta-carotene. our bodies convert beta-carotene into vitamin a, which plays a significant role in vision health, bone growth, and health of the immune system. Beta-carotene is also an antioxidant compound that may protect you against the cellular damage that leads to cancer, heart disease, and early aging. one cup of puréed pumpkin boasts a shocking 17 mg (or 38,000 IU) of beta-carotene.

Vitamin K

vitamin K is an umbrella term encompassing a group of chemically related, fat-soluble compounds known as naphthoquinones.

This group includes vitamins K, K1, K2, and K3. vitamin K1 (phytonadione) is the natural form of vitamin K; it is found in plants and is the primary source of vitamin K that we obtain through foods. vitamin K plays an essential role in bone health and regulates blood clotting. This multi-purpose nutrient is abundant in puréed pumpkin, providing 39 micrograms per one cup serving, which is 49 per cent of the recommended daily value (again, based on a 2,000-calorie diet).

We are all familiar with pumpkin pie, as it plays a starring role on our Thanksgiving dinner tables and for many of us is the primary way this monoecious (having both male and female flowers in the same plant) fruit is enjoyed. With a little culinary wizardry, there are plenty of other ways to relish pumpkin, whether it’s the seeds or the guts. Biscuits, breads, cakes, cookies, hummus, pesto, pizza, pasta, soup, salad, cider and beer, oh my! a sweet treat or a savoury dish...what do you prefer?

Not only is this signature squash versatile enough to make all the aforementioned and more, it also packs some powerful health perks — as long as you take it easy on the pie, that is. HWO

Jayda Siggers — the founder of EatWhole BeVital Nutrition, a nutrition consulting and food education practice — is a contributor to multiple online resources about nutrition and

wellness and healthy recipes. An advocate for whole foods and science-based nutrition, Siggers received her PhD in Clinical Nutrition from the University of Copenhagen, focusing on neonatal gastrointestinal physiology, nutrition, and immunology.


Pumpkin Pop QuizChallenge your pumpkin know-how with this quiz.

1. The biggest pumpkin-tossing competition is called what?

a. Pumpkin Smashin’ b. Punkin chunkin’ c. Pumpkin Flingin’

2. Carving pumpkins originated in what country?

a. Italy b. Ireland c. Germany

3. How much fibre is contained in a one-cup serving of puréed pumpkin?

a. 7 grams b. 17 grams c. 27 grams

4. One cup of puréed pumpkin contains more than X percent of your recommended daily intake of vitamin A.

a. 300 per cent b. 500 per cent c. 700 per cent

5. The “K” in vitamin K refers to: a. The German word koagulation b. The English word kilojoule c. The fact that it was the last

vitamin to be discovered

Turn to page 45 to see how you did.

Linda’s GardenWe asked Linda Bergeron, an Ottawa Farmers’ Market vendor and pumpkin grower, to talk to us about the versatile squash. Here is what she told us…

Like other squash, pumpkins are very easy to grow. all they need is space, and a lot of it. Hardy as they are, though, they do sometimes fall prey to the common powdery mildew disease.

It takes, on average, 100 to 120 days to grow a pumpkin. once harvested, a pumpkin is good for approximately two months.

Bergeron grows mini to extra-large pumpkins, orange-pink and white. White pumpkins have to be picked as soon as they are mature to avoid any risk of discoloration. The pink, called Indian doll, is an eye-catching, exotic pumpkin with a sweet, deep-orange flesh. It is delicious in pies, soups, curries, and muffins. The miniatures, loved by kids, are colourful, with deep ribbed skin. They are mainly used for fall decorations but also have edible sweet flesh. Bergeron grows sweeter, specialty pumpkins for pies. The best cooking and eating pumpkin, she claims, is the Pumpkin Pie (yup; that’s the name).

If you want to pick a pumpkin without having to go to a pumpkin patch, visit the Ottawa Farmers’ Market in September and October, where you’ ll find pumpkin growers, and a variety of pumpkins for sale. Look for Linda’s Garden among them. HWO

Eat Your Pumpkin!Hats off to the local chefs and bakers who have created a pumpkin-inspired

meal for Healthwise Ottawa readers. Thanks to Panera Bread, Kathy Smart, Kylie delfino, and Strawberry Blonde Bakery, whose recipes are jam-packed with taste and colour. Turn the page to give these recipes a try. you’ll even have the skeptics asking for more.

➥


Fall Green Saladwith Pumpkin Seeds and ManchegoServes 8

INGREDIENTS

2 tablespoons sherry vinegar6 tablespoons extra virgin olive oil2 teaspoons honey½ teaspoon dijon mustard1 small shallot, minced½ teaspoon salt⅛ teaspoon ground black pepper2 cups baby spinach2 bunches arugula or watercress

leaves torn into bite-size pieces1 head red leaf or butter lettuce

torn into bite-size pieces½ cup roasted, salted pumpkin seeds½ cup sliced pimiento-stuffed Spanish olives3 ounces aged Manchego or Pecorino Romano

cheese, at room temperature

INSTRUCTIONS

Pour sherry vinegar into a large bowl. Slowly whisk in oil until incorporated and slightly thickened. Whisk in honey, mustard, shallot, salt, and pepper.

add spinach, arugula or watercress, and lettuce; toss gently to coat. Scatter pumpkin seeds and sliced olives on top.

Use a vegetable peeler to shave thin slices of Manchego or Pecorino Romano over the top.

Tip: If you can’t find pumpkin seeds, use pine nuts or slivered almonds.

featured Salad: Panera Breadwww.PaneraBread.com

Photo: Courtesy of Panera Bread


* Garam masala is a blend of Indian spices that can be found in health food stores, bulk food stores, or Asian grocery stores.

This soup is absolutely amazing! Delicate in flavours and warming to the stomach on a fall day or any other day!

INGREDIENTS

2 cups onions, chopped 2 tablespoons butter, or coconut oil

if dairy-intolerant 1 tablespoon ground cumin 1 tablespoon garam masala* 2 teaspoons ground coriander 2 teaspoons sea salt 6 cups pumpkin, peeled and chopped 2 cups sweet potatoes, peeled and

coarsely chopped 2 cups apples, peeled and coarsely chopped 6 cups vegetable or chicken broth, or water 1 cup coconut milk

Garnish:dollop of yogourt or swirl of coconut milk

INSTRUCTIONS

In a large stock pot, sauté the onions and butter until the onions are soft and translucent. add the spices, pumpkin, sweet potatoes, and apples, and cook a few minutes more. add stock or water and coconut milk to the mixture. Bring to a boil, then reduce heat and simmer for 30 minutes until the ingredients are soft and tender.

Purée the ingredients with an immersion blender. Serve with a dollop of yogourt or swirl of coconut milk.

Photo: James Park

Curried Pumpkin and Apple Soup

Serves 12

featured Soup: kathy smartwww.livethesmartway.com


Crock-Pot Pumpkin, Pine Nut, and Sage RisottoServes 6

INGREDIENTS

2 tablespoons coconut oil ½ vidalia sweet onion, finely chopped 2 cloves garlic, minced ⅔ cup arborio rice1¾ cups cooked, mashed pumpkin (or 1 425 gram-can of pure pumpkin purée)1 tablespoon dry sage

(or 2 tablespoons chopped, fresh sage) 1 teaspoon dry rosemary

(or 1 tablespoon fresh rosemary) 4½ cups vegetable or chicken stock (you can substitute ½ cup of stock for white wine for a richer flavour, if you choose)

Garnish: ½ cup crumbled goat cheese½ cup pine nuts drizzle of olive oil or sage oil

INSTRUCTIONS

Rub the crock-pot with 1 tablespoon coconut oil to prevent the risotto from sticking to the sides as it cooks.

Sauté onion and garlic in the remaining coconut oil in a heavy-base saucepan.

Transfer sautéed onion and garlic to the crock-pot with the pumpkin, arborio rice, sage, rosemary, and broth. Stir to combine well.

cover and cook on low for 4 hours.

Garnish with pine nuts and goat cheese and a drizzle of olive oil or sage oil (see tasting tip, below).

Tasting tip: Sage dressing oil: combine 1 teaspoon dry sage with 2 tablespoons olive oil and blend in a blender for 45 seconds. Drizzle over the risotto.

Serve as a side dish or as a complete protein main meal.

featured main: kylie delfino www.thenourishedself.ca

Photo: Deny Trudel


INGREDIENTS

Baked Pumpkin:1 pumpkin, peeled and chopped2 tablespoons dry basil ¼ cup olive oil

Curry Coconut Sauce:1¼ cups full-fat coconut milk2 tablespoons soy sauce

(or Tamari for gluten-free version) 2 tablespoons maple syrup Sea salt and black pepper, to taste 2 tablespoons olive oil 1 teaspoon crushed red pepper flakes2 tablespoons organic lemon rind, zested 1 clove minced garlic 1½ tablespoons curry powder

Garnish:Shredded coconut

INSTRUCTIONS

Preheat the oven to 375°F.

Place pumpkin on a cookie tray.

Whisk the basil and olive oil together and drizzle over the pumpkin. Use your hands to rub the oil into the pumpkin ensuring it is all well-coated.

Bake in the oven for 40 to 45 minutes. Transfer roasted pumpkin to a deep-sided serving dish.

In a small bowl, combine the coconut milk, soy sauce, maple syrup, and sea salt, and set aside.

In a heavy saucepan, gently heat oil on medium heat. With a whisk, stir in red pepper flakes, lemon zest, garlic, and curry powder until a paste is formed.

Whisk in the coconut milk mixture to the saucepan and allow the sauce to come to a boil. The sauce will thicken within 1 to 2 minutes.

Pour sauce over the roasted pumpkin, garnish with shredded coconut, and serve immediately.

featured Side: kylie delfino www.thenourishedself.ca

Photo: Deny Trudel

Curry Coconut Pumpkin

Serves 6

Add quinoa and chick peas to serve as a complete vegan protein main meal.


Gluten-Free and Vegan Chocolate-Studded Pumpkin Bread PuddingServes 12

INGREDIENTS

1 cup canned coconut milk1 (15-ounce) can organic pumpkin purée½ cup brown sugar, plus brown sugar

to coat each ramekin½ teaspoon salt1½ teaspoons ground cinnamon1½ teaspoons ground nutmeg½ teaspoon ground ginger½ teaspoon ground cloves10 cups cubed, gluten-free day-old bread (we use our cinnamon buns for extra sweetness)¾ cup semi-sweet chocolate chips (dairy-free)

Garnish: Powdered sugar for dustingdollop of vegan ice cream

INSTRUCTIONS

Preheat oven to 350°F. Lightly grease 12 (4-ounce) ramekins.

In a blender, process coconut milk, pumpkin, brown sugar, salt, and spices until smooth.

In a large bowl, toss the bread cubes with the pumpkin mixture and chocolate chips until each bread cube is coated.

Evenly sprinkle about ½ teaspoon brown sugar into the bottom of each prepared ramekin. completely fill each ramekin to the top with the mixture, lightly pressing each down with the back of a spoon.

Bake for 25 to 30 minutes until the tops are lightly browned, then let the puddings cool a few minutes. carve around the edges of the ramekins with a knife to loosen and unmold. Garnish with powdered sugar and a dollop of vegan ice cream!

featured deSSert: strawBerry Blonde Bakerywww.strawBerryBlondeBakery.com

Photo: Jacqui Okum


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Stuart arnett:

a Wild Passion for art


W HAt DO YOu GEt when you mix a passion for art, photography, chemistry,

and nature together? you get Stuart arnett — a man of many interests, extraordinary vision and talent, who has combined his passions for fine art and wildlife conservation into a powerful movement that reaches worldwide.


as a young man growing up in Eastern ontario’s Gananoque region, arnett developed a keen eye for capturing the wildlife and nautical beauty around him, primarily through graphite drawings. This talent progressed to more complex renderings, which arnett calls “artistic cartography,” a term he coined for the mixed media blend of graphite, paint, and marker he uses in his art. The placement of his wildlife subjects into a map displaying their natural habitats combines both art and science, and provides a unique perspective from which to narrate his conservation story.

“I’ve been drawing since I was a kid,” he says. “Growing up, I was really influenced by the abundance of natural beauty on the land and water.” arnett now finds his artistic inspiration in the ottawa region, including the Rideau canal system, which stretches some 200 kilometres from Kingston to ottawa. The system is home to a variety of natural habitats and wildlife.

arnett’s photography inspires much of his graphite-based art, and provides a visual record for his wildlife and habitat conservation efforts. He is working to expand his photographic collection as a complement to his graphite drawings.

Art as Advocacy

arnett is passionate about his wildlife subjects. So much so that he and many other international artists donate money from the sales of their art to more than 150 organizations throughout the world through the artists for conservation Foundation (aFc).

“The artwork I do is focused on helping conserve wildlife and their habitats around the world,” arnett says. “The aFc acts as a sort of facilitator, showcasing our artwork on its website. I believe there is approximately $11 million currently pledged to these organizations.”

In an interesting local connection, the aFc was originally founded as Worldwide Nature artists Group in 1997 by almonte, ontario-based Jeffrey Gordon Whiting — a biologist, artist, author, and software engineer. The current organization has grown to include a membership spanning five continents and close to 30 countries, and includes 500 participating artists.

“Resting Post” — one of Arnett’s graphite renderingsArtwork Courtesy of www.stuartarnett.com


“Hope” above and “New Growth” below are examples of Arnett’s work in artistic cartography. The objective of artistic cartography is to bring the image forward and let the map recede into the background as a geographical locator of the subject’s habitat.


arnett has been a member of the aFc since 2002 and has formed a number of key relationships at small galleries in the ottawa area — Westport, Rockland, and further afield in Haliburton, ontario — as well as south of the border in Utah. “The galleries here in the ottawa region do well with my work,” says arnett. “They receive the commission on the sale of my work. The southwestern U.S. has a phenomenal following for this type of art. Right now, I exhibit in a gallery in Utah and I’m hoping to expand my network because the art is so well-supported in the area.”

one of the wildlife conservation causes arnett backs is the Philippine Eagle Foundation. In 2008, he produced a stunning graphite portrait of the magnificent raptor and important symbol in Philippine culture, inspired by a National Geographic photo

taken by Klaus Nigge that same year. The Philippine eagle is one of the rarest in the world and is now classified as critically endangered. arnett formed a partnership with the Philippine Eagle Foundation in 2008 — home to 32 of the rare birds — and has pledged to it 40 per cent of the proceeds of his eagle artwork sold internationally.

Art to Apiary

From majestic birds of prey to smaller flying life forms, arnett’s interest in wildlife and habitat conservation range

“The artwork I do is focused on helping conserve wildlife and their

habitats around the world.”

The Philippine eagle, the national bird of the Philippines, is classified as critically endangered


into the eclectic with his latest commercial venture, his Life is a Buzz apiary. Inspired by a beekeeper friend who lives on amherst Island, arnett became the proud owner of 14 hives, which reside on acreage near clear Lake, a 15-minute drive from Westport. The biodiversity of the surrounding area ensures that arnett’s bees produce wonderful honey and honey-based products, and thrive in the surrounding 250 acres of diverse ecosystems. “as we’ve been hearing in media reports over the last few years, bees are under threat because of the more recent use of a newer family of insecticides called neonicotinoids,” says the artist-cum-beekeeper. Studies indicate that these types of insecticides have a longer-term effect on bee colonies than previously believed, perhaps hindering their ability to forage and find their way back to the hive. While the science community is still debating the longer-term effects of neo nicotinoids, arnett supports an insecticide-free habitat for his and other bee colonies.

Life is a Buzz has fostered interesting partnerships with ottawa-area sustainable foodies, including the owners of the Red apron, a gourmet shop with take-home dinners that uses locally sourced, organic products. arnett has earmarked four of his hives and their wonderful honey for the epicurean store. Similarly, he and algonquin college’s david Fairbanks, a chef and professor with the School of Hospitality & Tourism culinary program, collaborated to supply the program with two hives. The honey from the hives will be sold through the School’s Savoir Fare gourmet food store on campus, which promotes sustainable products including soaps, jams, and now honey.

Busy as His Bees

arnett is nothing, if not busy. He and some 75 to 100 other international artists will be providing artwork for the U.S.-based organization Paws for art, which is planning the release of an international art book in 2015 dedicated to supporting animal shelters around the world. arnett’s subject will be charlie, a rescued five-year-old Great dane.

Portrait of a muse: Charlie, the rescued Great Dane


arnett befriended charlie, the subject of arnett’s planned triptych (a series of three drawings), through the ottawa Humane Society. He is chronicling charlie’s trans formation from a starved, near-death rescue to the playful, wonderful hound he has become from lots of care and attention. arnett has completed the first in the series and will be donating it to the Society as a fundraiser.

another item on his to-do list is the production of a commemorative artistic cartography piece of the SS Edmund Fitzgerald, the U.S. freighter that sank on Lake Superior in 1975 and was later made famous by canadian balladeer Gordon Lightfoot. Between efforts, arnett’s longer-term plan includes expanding his art exhibits to galleries in the southwestern U.S., particularly in the Kayenta community in Ivins, Utah; in Santa Fe, New Mexico; and in Jackson Hole, Wyoming.

From creation to conservation to gustation, arnett has found a way to link a variety of eclectic interests through his vision, creativity, and dedication to preserving natural habitats. What a marvelous mix! HWO

Want to learn more about the artist and his affiliations? Look no further…

Stuart arnett: www.stuartarnett.com

artists for conservation: www.artistsforconservation.org

Philippine Eagle center: www.philippineeagle.org/index?pageval=thepecenter

National Geographic, February 2008, Philippine Eagle: http://ngm.nationalgeographic.com/2008/02/philippine-eagles/mel-white-text/1

The “Pine Siskin” by Stuart Arnett


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By Kelly Reid

Since its very beginning, the Wild Bird Care Centre has been a much-loved Ottawa institu tion and has remained wholly dedicated to the care, rehabilitation, and release of the injured, ill, and orphaned wild birds that thousands have brought to it over the years.

I BEGAN MY jOuRNEY at the Wild Bird care centre a little over nine summers ago. To count time in summers may seem

Call of the WIld at the Wild Bird Care Centre

Cedar Waxwing

Hawk Owl

odd to you, but makes perfect sense to anyone who has ever devoted themselves to wildlife rehabilitation — wild birds, in particular. For me, “summer” is a blanket term for the period of frantic activity that begins in early spring and ends sometime near the first snowfall. We receive adult birds throughout the year but breeding season brings hundreds of hatchlings, nestlings, fledglings, ducklings, and goslings — juvenile birds that require some pretty intensive care. Besides treatment for such things as nest-falls, cat attacks, vehicle impacts, and other misadventures, young birds can require hand-feedings every 15 to 60 minutes, depending on the species, age, and overall condition. By early June, baby birds are coming through the doors at full force — sometimes up to 40 per day — and in some pretty bizarre containers. We’ve seen birds arrive in everything from old socks to refrigerator crates, with the general rule of thumb being the bigger the box, the smaller the bird.

despite the frenetic pace, and the occasional case of maggots, I love my job and am very much aware of the good fortune behind being able to say that. I’m one of the lucky few who got to do that thing they wanted to do as a child. True, I am not a doctor and, true, I did not marry a man with the last name of doolittle. But a Starling said my name once and I’m pretty sure it was because he liked me. I have also

had the privilege of working with some of the finest, most caring, and devoted

individuals you could ever hope to shovel shavings with. While


wildlife rehab may call to many, it can quickly weed out those whose intentions may be selfish, commitment level shaky, or “ick” tolerance low. I have met some beautiful people made even more so by the sheer amount of bird droppings hanging off their chins, and their willingness to pose for a couple of pics before wiping it off: The first time you get epically pooped on is a milestone and, of course, must be documented.

at the centre, we cherish those people who can do five things in two places while anticipating ahead, staying organized, and being able to remember where they put down that thing that was just in their hands two minutes ago…all the while, smelling bad, laughing through tears, and caring just as much for the hundredth bird as the first. Folding laundry and talking on the phone while boiling water and monitoring the goose bathing in the sink as you keep an eye on the front door and defrost a jar of frozen grape chunks in a bucket because you need the microwave to finish step one of the “Egg Mix”

Photos: Barbara Adams

Ring-billed Gull

Snowy Owl

recipe in between 20-minute feedings of 30 baby robins is a typical minute standing in the kitchen in July. If you are one of those people who thrive in this kind of environment, please consider filling out a volunteer application form. We will always need you.

and, of course, there are the birds themselves! one bird with one success story can make everything worth everything it took to get there; and sadly, everything can be a lot. We see some pretty unfortunate and tragic things in this line of work — brutal injuries, sad conditions, intentional harm, and unintentional cruelty. There is a lot of death to deal with and we must learn to occupy that space between feeling it too much and becoming desensitized to its presence. But there is also a lot of satisfaction, and joy; and, of course, ridiculous, ridiculous adorableness.

When asked if we have any “special” birds at the centre, my first thoughts are never of the rarer birds we may see but of the standouts in the more common crowd. I’ve met gulls who dance, doves who laugh, and pigeons that refuse to grow up. I’ve witnessed love at first sight between two crows, observed the daintiest of manners in a chicken, and watched a large vulture unfold from a small box with nothing short of dignity. I’ve been struck dumb watching

Call of the WIld at the Wild Bird Care Centre


Wild About Birds? Here’s How to Get Involved.you can help the Wild Bird care centre through volunteering, donating, becoming a member, participating in their Sponsor a Bird’s Recovery Program, and by bringing in some of the items they utilize most. The centre also accepts co-op students from high schools, colleges, and universities.

To learn more, visit www.wildbirdcarecentre.org/support.php.

will often view you as just another pigeon; a pigeon who needs to be danced at or slapped. Starlings like to put on a show, while either in a flight cage singing the morning away or in a smaller treatment cage decorating the walls with food and feces. you will be amazed. corvids, meanwhile, like to play mind games and often win: When you look into the eyes of a crow, you know that it is thinking. you are probably wrong about what it is thinking, but never mind about that and go get it a peanut. HWO

Kelly Reid has been at the Wild Bird Care Centre since 2005. As much as she would have loved to compose a fitting conclusion to her article, she had a duckling in her pocket that needed a bath. Her favourite smell is woodpecker.

a House Sparrow swallow his nestmate’s leg up to the hip and struck even dumber when the swallowee didn’t appear to notice — don’t worry, he was fine and I’ve rarely been late with a feeding since.

I was once chased down the hall by a goose that objected to my mittens. I was never chased down the hall by a lovely cormorant who changed everything I thought I knew about cormorants — apparently they’re not all waiting for the opportunity to bite you really, really hard. chickadees, however, are all waiting for the opportunity to bite you really, really hard, just in case you were wondering.

When it comes to bird personalities there are some generalities — but with the requisite exceptions, of course. adult geese are total snobs, while baby doves will snuggle with anything. cooper’s Hawks are maniacs, while Red-tailed Hawks conduct all manner of business with quiet reserve. Turkeys are furtive in a way that makes them highly conspicuous and herons will always look you in the eye, no matter what you catch them doing. Ring-billed Gulls are easily offended. Herring Gulls are chillaxed to the extreme. Woodpeckers always have a mission and will not be swayed from their purpose — it does not matter how many times a woodpecker does not find ants in your knuckles, it will keep looking.

Which are my favourites? Pigeons make me laugh; sometimes I think even on purpose. They

A Barred Owl mended well at the Centre, and was released this summer


1500 Bank Street, Ottawa613-521-7333 www.wbu.com/Ottawa

facebook.com/wbuottawa

Best Birdseed - Best Value

Wild Birds Unlimited and the Wild Bird care centre have banded together in a fundraiser benefitting the Wild Bird care centre.

Feeder Swap at Wild Birds unlimited

Between September 4th and September 24th, anyone trading in a bird feeder in any shape or condition for a new one will receive a 20 per cent discount on the new feeder. all used feeders that can be refurbished and repaired will be transformed into usable status with TLc — in some cases with lots of elbow grease — by volunteers from the

Birds of a Feather, Come Flock Together!

Wild Bird care centre and by Wild Birds Unlimited staff.

Annual used Feeder Event

all used feeders received in the Feeder Swap will be donated to the Wild Bird care centre. on Saturday, october 4th, the feeders will be sold “as is” at Wild Birds Unlimited, with the proceeds going to the centre. anyone interested in picking up a gently used feeder at this event is advised to arrive early on october 4th.

Wild Birds Unlimited is located at 1500 Bank Street in the Blue Heron Mall.


Which advertiser...1. Sells bird food and feeders at their location?

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3. Carries Ice Grippers® by Pajar® Canada?

4. Has a cozy eating place in the Glebe Community Centre?

5. Is located at 301 Bank Street?

6. Offers a fresh deli and hot buffet counter?

7. Is the industry leader in training nutrition professionals?

8. Has Spin and TRX as a new program this fall?

Simply look through the ads in this issue to answer the following questions, and email your entry to

[email protected] by October 27, 2014.Indicate “Reader's Contest” in the subject line. Please include your name,

mailing address, and telephone number (your information is kept strictly confidential; we do not share mailing lists). Note: One entry per person, please.

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Pumpkin Pop Quiz answers from page 25

1. Punkin chunkin’

2. Ireland

3. 7 grams

4. 700 per cent

5. The German word koagulation


HEAltHWiSE OttAWA introduces a new series on yoga education for our readers. Each issue of Healthwise

ottawa will focus on a different aspect of yoga practice, so stay tuned.

Why Yoga Works!We’ve probably all heard that yoga is good for us. It keeps us flexible, right? and the deep breathing in yoga induces a relaxation response that no other kind of exercising can.

Some practitioners use it as a spiritual practice or as a way to enter into meditation. But yoga also has many other health benefits — benefits that scientists are discovering in clinical trial studies. Some of these benefits are physical, some of them neurological. yoga can help mitigate disease states such

as multiple sclerosis and epilepsy, or reduce psychological and emotional states such as anxiety or depression. yoga can benefit us physiologically, as well, by improving circulation and boosting our immunity.

Healthwise Ottawa asked a few local yogis around town to share with readers exactly why yoga works, and how. These yoga aficionados have been practising yoga for years and understand just how beneficial it is. and they share the science behind their conviction.


YOgA for the BRAiNBy Abe and Tara Cartland

OuR BRAiNS HAvE EvOlvED to allow our bodies to move in complex

ways. Through the yogic practice of asana (physical postures), we are offered an opportunity to move in a rich variety of new ways. This keeps the brain active and makes our movements more efficient because the same muscles are being turned on over and over again, creating strong grooves in the map of the brain. But these neural pathways are not permanently hard-wired. If you don’t use it, you lose it. once we stop our complex movements, those areas of the brain stop firing, making the movements more challenging when we begin practising them again. as we move less and stop learning new movements, our bodies and our brains age faster. In yoga, it is important to add complexity once we have established a strong foundation in the basics. It is healthy to try new postures, try new yoga styles, and keep moving well and often.

The breath is the bridge between the body and the mind. We all notice how the body affects our breathing during physical exercise like running. It can also be affected by the thoughts in our minds. you’ve likely experienced that, during times of emotional distress like anxiety, the breath becomes shallow and fast. The good news is that by consciously changing the breath we can positively affect the body and mind. as we deepen and slow our breathing, we trigger the nervous system to switch out of the “fight or

Abe and Tara Cartland are the owners of Rama Lotus Yoga Centre. They believe that yoga is a lifestyle that can bring peace and greater enjoyment to our lives. It is a great

honour for them to be able to share it with others.

flight” response and slow down to the “rest and digest” mode.

Meditation is the practice of focusing and centring the mind in the present moment. There are many different techniques used for meditation, but their effects are the same: quieting and eventually eliminating mental clutter and noise. Meditation can literally change the brain. The brain creates new neural connections that enhance compassion, allows us to see things more clearly, fires up our creativity, and creates a sense of calm and centredness. a meditation practice is most effective when done daily.

as yoga practitioners, we notice that our consistent practice has changed the way we look at the world. It has helped us reduce stress and the emotional, commotional burden of the mind. Free of distractions, the brain is able to operate at its optimum. our brains on yoga are our brains at their best.


By Alanna George

IN tHE lASt 15 YEARS, yoga has made the jump from an obscure, Middle

Eastern practice found in fringe studios to mainstream Western fitness now ubiquitously found in health clubs, recreation centres, and numerous specialty studios. despite the growing popularity of yoga as a means of physical fitness, like most forms of group exercise there is a disproportionate number of female practitioners compared to men. However, the practice of yoga can hugely benefit all aspects of a man’s physical fitness and overall athleticism.

yoga supports neuromuscular development. The attention to form and alignment in yoga postures creates new connections between the brain and the corresponding muscle tissue via the nervous system. This means that, overall, more muscles are used and those muscles experience better and more varied styles of contractions. The muscles also fire in more complex patterns than they would with other forms of exercise that involve simple, repetitive, “auto-pilot” type movements. Neuromuscular development enhances coordination and reduces muscle attrition.

Regular yoga practice improves flexibility and increases the range of motion in the joints. This enables a man to have more power behind his movements and athletic performance as he essentially becomes “spring-loaded.” as the range of motion increases, the likelihood of soft tissue injury, like muscle pulls and

Alanna George is the Manager of Programs for the Health and Wellness Department at Dovercourt Recreation Association, which offers men-only yoga classes. She has over 15 years’ experience in the fitness industry and is

a Pro Trainer for the YMCA and BOSU Canada.

sprains, is also reduced. Men who participate in regular yoga practice are also less likely to experience delayed onset muscle soreness (commonly referred to as doMS) following challenging workouts. Men who do yoga tend to have better posture and skeletal alignment. Why? Because regular practice can prevent or correct the somatic imbalances that result from repetitious daily activities, like sitting at a desk all day or always using the same hand to reach for something. yoga also requires a large amount of core work to properly express the postures, which means practitioners tend to have stronger cores that better endure the effects of day-to-day stresses on the body. Improvements in alignment reduce issues like low back pain, and neck and shoulder discomfort. There are many centres now offering men-only yoga classes that focus on common issues with the male body. adding a practice a few times a week will lead to overall improvement in strength, mobility, and stability.

YOgA for the BRAiN YOgA for MEN: Spring-Loaded with Benefits


By Devinder Kaur

Y Ou HAvE tO move it or lose it! Fascia, sometimes called connective tissue, is

the gelatin-like web or network of cells and fibres that connects, organizes, and supports every part of our physical bodies. When it is healthy, fascia makes our muscles supple and strong, and allows our organs, muscles, and joints to glide smoothly and function properly. We are also supported and held upright by the strength of fascia.

Without proper care, fascia can get sticky — which prevents range of motion and can hold us in misalignment. Have you noticed when you get up in the morning that you feel stiffer? That’s because fascia thickens when we move less. Lack of muscle movement and increased pressure hardens fascia. This thickening is known as hydrogen bonding. It also increases when we are stressed because stress shortens muscles in reaction to fear. Prolonged periods of stress or unaddressed injury can create patterns in the body where the fascia can get stuck.

yoga is one of the few tools that can stretch long lines of fascia and release tension-holding patterns. yoga works because it lengthens and stretches not only our muscles but also the fascia. our organs, muscles, nerves, tendons, and arteries need to move to do their jobs. yoga helps to open our organs by allowing the fascia around each organ to lengthen and therefore create more space for the organs. There is also fascia within

our organs. When you are practising a yoga pose, you are stretching around the organ and through it.

Fascia requires movement, warmth, and hydration. yoga warms the muscles, which in turn heat the fascia to help it be more fluid. When yoga postures are held for several breaths or up to minutes, it gives the muscles a chance to calm. The muscles need to relax first, and then the fascia starts to stretch and release. This can then allow for a kind of repatterning that releases chronic holding patterns resulting, for many, in a profound change of mind and body.

Next time you are in a yoga class, pay close attention to your body. a movement at one end of the body can be detected at the other end so that a small movement in one area pulls on the whole web of fascia connected throughout the body.

Fascia is subtle but has a big impact on our flexibility, health, and how we age.

Devinder Kaur is a certified hatha and kundalini yoga teacher and Lead Teacher Trainer in Ottawa. She is the Director and Owner of PranaShanti Yoga Centre. For more information, visit www.pranashanti.com.

UNSTiCk YOUR FASCiA


By Anne Pitman

Y OGA iS WEll-kNOWN for stretching, breathing, and good vibes.

If you have ever had a great yoga class, you will remember the obvious feeling of well-being and calm, during and after the class.

Recently, a 2014 study published by the Journal of Clinical Oncology uncovered something new and important: yoga also reduces inflammation in the body.

Participants in this randomized controlled trial practised yoga for 90 minutes, twice a week, for 12 weeks, compared to a wait-list control group that did not practise at all. after the 12-week session, fasting blood samples were drawn. Biological markers of inflammation decreased significantly for the yoga group. Turns out that yoga is not just about feeling good (although that counts for a lot); it has a whole body-healing effect through its impact on inflammation.

What is even more interesting is that this was not a high-intensity, pretzel kind of yoga workout. Instead, the practice that set up this anti-inflammatory state was gentle — combining simple, easy poses, stretches, and breath practice.

Possibly at the root of this change of biological state is whole-body relaxation through breathing and fluid movement. This type of practice gently stimulates the parasympathetic nervous system. When the body is dominated by this system, it is focused mainly on rest and

restoration — as opposed to the sympathetic state, one of fight/flight/freeze or faint, all big reactions to a real or perceived danger. Because we live in a sympathetic world — high energy; go, go, go — we rarely get a break from constant stimulation and stress, which keeps us in that state almost all the time. This way of living and reacting seems to activate inflammation in the body, which is implicated in many diseases, one of which is cancer.

a cancer diagnosis is always a shock, followed by a dizzying flurry of appointments and decisions to be made. This can stimulate the fight/flight or sympathetic side of our nervous system. arguably, this can keep our bodies in an inflamed state. yoga can help to balance the nervous system by releasing tension, gently pulling apart patterns of stress through breath and movement, returning us to a calmer place. We have known for a while that the gentle practice of yoga can help us feel like ourselves again, whole and healing. Now we have the science to prove it. HWO

Anne Pitman is a Yoga Therapist and Care Co-ordinator at the Ottawa Integrative Cancer Centre (OICC). She teaches classes at the OICC, Santosha Yoga, Empower ME Yoga, and Dovercourt Recreation Centre.

YOgA: An Anti-inflammatory Movement


The Wisdom of Wiring Our “Wired” WorldBy Meg Sears, PhD

A FtER MORE tHAN A DECADE teaching primary grades, Melinda still loved the children, and still

loved her work. But in recent years, feelings of dis-ease had been developing, finally advancing to crushing headaches and disorientation in the classroom. This stole her joy, her tolerance, and her quick wit, and it started to threaten her livelihood.

She was at a loss to explain what brought on these symptoms, initially later in the day and eventually within minutes of walking into the school. She wondered if it was some kind of toxic exposure — cleaning products, perhaps? Fragrances and fabric softeners? It was a puzzle to her…until one blissful, pain-free day, when the Wi-Fi had been off in the school, under repair. once the techies flipped the switch, the misery returned. Puzzle solved.

Melinda could be you or me or someone you know. canadian doctors are increasingly seeing patients with electromagnetic hypersensitivity. affected individuals experience a variety of symptoms when exposed to radiation from many electronic devices. The condition is recognized as a disability in Sweden, the austrian Medical association has developed guidelines to assess and treat these patients, and doctors at the Women’s college Hospital in Toronto host educational sessions on the topic.

Meanwhile, canadian parents are saying that children are suffering from poor

attention, headaches, and racing hearts with Wi-Fi in schools. Some spend or forfeit considerable money for private or home schooling with wired Internet connections. The american Pediatric Society recommends limiting exposure, and research points to the importance of pencil-and-paper work for learning and brain development.

So what’s at the root of the problem? Wireless telecommunications use microwave or radiofrequency signals, a form of radiation. These devices include phones, tablets, “smart” metres, appliances, the equipment on towers and buildings, and the list goes on.

A Growth Industry

Never before has a technology been rolled out as quickly as wireless communication. Fewer than 7 million cell phone subscriptions in 1999 grew to over 27 million in 2014, according to the canadian Wireless Telecommunications association. The trans-missions grew even more quickly, with data-dense photos, movies, and the Internet.

The canadian Radio-television and Telecommunications commission (cRTc) reports that canadian telecommunications revenues were $43.9 billion in 2013. although canada’s infrastructure relies greatly on wireless transmission, some jurisdictions are making strategic investments in fibre optic cable connections because they are faster, more secure, and healthier for people and other creatures.


The Wisdom of Wiring Our “Wired” World

©Mike Keefe, InToon.com

Old Standards for a Fast-Developing Technology

Standards for exposure to electromagnetic radiation — Health canada’s Safety code 6 or Sc6 — have remained basically unchanged since the 1970s. Some world leaders including Italy, china, Russia, and Switzerland have standards that are 100 times more stringent. The World Health organization’s International agency for

Research on cancer (IaRc) determined in 2011 that this type of radiation is a “possible” carcinogen, while recent studies indicate much greater certainty.

Sc6 is again under review, but the process has been dogged by conflicts of interest and shoddy science. The citizens for Safe Technology scientific team identified 140 relevant scientific publications from 2009 on, all of which indicate potential harms


with low exposures, none of which were examined during the canadian review. Biological effects with common exposures include cancer, genetic damage, harm to sperm from carrying phones in pockets, harm to the young from exposure before birth, damage to the heart, nervous system and eye damage, electrosensitivity, and the biochemistry underlying these harms. older, flawed, inconclusive cancer research has been cited in the new review, while strong, recent, conclusive research has been ignored. Health canada claims that decisions are based on a “weight of evidence,” but that evidence has not been assembled systematically and comprehensively.

Take Action

Back at school, our Melinda is in limbo. She could move to upper grades in a school where her room’s Wi-Fi can be turned off, but she fears a room full of cell phones plus Wi-Fi from the classroom next door will likely be too much for her. Public schools have largely moved away from wired Internet connections and over to the cost-savings of allowing children to bring their own wireless devices to school.

Melinda, and you and I, can take action individually by minimizing our exposure and that of our children to microwave and radiofrequency energy. Prevent cancer Now, a national organization focused on cancer prevention, suggests the following:

Use wires/cables/fibre at home, work and school.

When possible, always text rather than talk.

distance is your friend! Keep your wireless devices as far away as possible.

Be strategic when using your device — for example, communicate only when the signal is strong and turn it off whenever possible.

choose the safest technologies.

For details, go to www.preventcancernow.ca/wcds.

Information and communications tech - nologies can be designed and used more safely. The first step, though, is to recognize that this is a health and educational priority. Sc6 will be finalized this fall. If you are concerned, write to the Minister of Health and your MP. HWO

Want to learn more about this important health concern?

You’ll find information on this topic here:

canadians for Safe Technology, www.c4st.org

citizens for Safe Technology, www.citizensforsafetechnology.org

Environmental Health Trust, http://ehtrust.org

Prevent cancer Now, www.preventcancernow.ca/wcds

Meg Sears is an Ottawa environmental health researcher, and Co-Chair of Prevent Cancer Now’s Board of Directors.


Worried About Wireless!

T he Women’s college Hospital in Toronto hosted a fall symposium

on the health effects of radiation from wireless devices, with experts in the field invited as guest speakers. canadians for Safe Technology (c4ST) helped arrange this event, which was geared to canadian physicians to both educate them on the issue and to open up a dialogue on potential solutions. The symposium took place on September 12, 2014 in the albany club in Toronto. a follow-up event may be planned for other health professionals. Stay posted by visiting the c4ST website at www.c4st.org/. Tel.: (613) 236-6066 447 Cumberland St.

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TakENote!

By Nicola Maule

In 1978, Janet and Michael Kaplan took a leap of faith and opened Rainbow Foods. It was an 800 sq. ft. health food store in the West End of Ottawa that met the growing demand for healthy food choices. Soon after overseeing an 8,000 sq. ft. renovation of the retail space in 2011, the Kaplans passed the reins over to their son Mischa and daughter-in-law Sarah, whose first order of business was more expansion. A second Rainbow Foods store, located in the Greenbank Hunt Club Centre, had its grand opening celebration on September 6, 2014.

I chatted with Mischa Kaplan on the eve of the birth of his second child and asked him about the history of Rainbow Foods, why he wants to be part of it, and what changes he would like to make happen. Here is what he said...

NM: What prompted your parents to open up a health food store in ottawa in 1978?

Mk: In the late 1970s, my parents were health food enthusiasts interested in vegetarianism and the nascent organics movement. They also wanted to run their own business so decided to marry their passion with their livelihood. They really were health food pioneers in ottawa and

today Rainbow Foods is the oldest health food store in the city.

NM: Why did you and Sarah decide to take over the store?

Mk: My parents were looking to retire and approached my wife and I to run the business. We thought about it long and hard, as it would mean a major life change for us — I was an army officer and Sarah had a career in social services. I grew up working in the store and knew the hard work my parents put into it but could see how rewarding it was to run one’s own business and, as the old saying goes, “get out of it what you put into it.” In the end, we decided to move to ottawa [from Toronto] and throw ourselves into the store and learn as much as possible from my parents. So far it has been wonderful; we are able to spend a lot of time together figuring out how to grow the business but also have the flexibility to look after our young children.

NM: What changes do you and Sarah want to make?

Mk: My parents have done an amazing renovation to the store and have built up a huge loyal following from all over the city.

raInboW foodS: The next generation


Photo: Courtesy of Rainbow Foods

Sarah and Mischa Kaplan and daughter Anna — a family affair


However, people have been asking us to open up in other parts of the city so they can access our products more conveniently. So we have listened to our customers and we have just opened our first satellite store (1,800 sq. ft.) in the Greenbank Hunt club centre to service Nepean and Barrhaven households.

We also are focusing on offering advice to our customers who are interested in nutritional supplements and homeopathic remedies. We have trained nutritionists on staff and offer free monthly seminars by naturopaths. We are trying to become a resource centre for people with health-related concerns. For example, our in-store nutritionists are often helping parents who have questions regarding their children who have severe allergies or adHd [attention-deficit/hyperactivity disorder]. There is a lot of conflicting information out there about supplements that can be confusing and we try to help people find out what is best for them.

our website has been revamped and is a great source of information for people. We keep it updated with our events and demonstrations, as well as healthy recipes, health news, and wellness calculators.

NM: What trends do you predict in the health food industry in the next year?

Mk: We have always been on the leading edge of the health food industry. We were the first to have organic produce and gluten-free products, which are now found in the mainstream grocery stores. The trend that we are seeing now and into the future are non-GMo [genetically modified organisms]foods; in other words, food that has not been genetically engineered. demand for non-GMos is definitely growing and we are meeting that demand.

NM: What is your vision for Rainbow Foods five years from now?

Mk: I would love to have another couple of satellite stores so we can have our wonderful products easily accessible to people all over the ottawa region. and, of course, continue to be known as the premier health food resource in the city.

After speaking with Mischa, I made my first visit to the newly renovated flagship Rainbow Foods store on Richmond Road. I found I could do all of my weekly shopping — dairy, meat, vegetables, cereals, cleaning products, and body care — in a bright and welcoming atmosphere, and I was not tempted to buy shoes and towels. It felt great to know I was supporting a local business and that my cart was full of healthy products.

Britannia (main store) 1487 Richmond Road, near carling avenue open daily

Greenbank (new location)250 Greenbank Road in the Greenbank Hunt club centre open Monday to Saturday

For more information and for store hours, visit www.rainbowfoods.ca. HWO

Nicola Maule is a writer who loves meeting new people and helping them network in her hometown of Ottawa. A partner in the communications and events management firm

Connection360 (www.connection360.ca), she is always looking to bring new and exciting events to Ottawa.


© Rofa | Dreamstim

e.com

Healthwise BooksTripping on Travel

By Kinneret Globerman

Is your wanderlust somewhat dormant these days? our travel books will get it back up and running.

liking, what about a horse trek across the Gobi desert in Mongolia or a hike along Germany’s Franconia Trail (with a pint stop at the myriad breweries that dot the way)? Bikers can zip along Route des saveurs in the charlevoix in Quebec and sample its myriad food spots (while marvelling at the fall colours), pedal through the Foxen canyon Wine Trail in california, take a tandem through amsterdam, or join in the mass bike ride El Tour de Tucson in

adventures in WonderlandsPlanning a trip is always half the fun of going on one. But what if you’re looking for an adventure — either urban or rural — and have absolutely no idea where to go? Find a nice, comfy chair and pour through Lonely Planet’s 1000 Ultimate Adventures From the World’s Leading Travel Authority and The Cities Book: A Journey Through the Best Cities in the World (Raincoast Books, ISBN 978-1-74321-719-1 and ISBN 978-1-74179-887-6).

you won’t find in-depth narratives on any of the places mentioned in either of the two books; they just serve to stir your imagination. are you into water sports? Surfers will want to hunt the wild and ferocious waves in Hout Bay, South africa or Teahupo’o, Tahiti. Rafters will want to suit up for thrilling rides down the Magpie River in ontario or the colorado River in arizona (see story in Healthwise Ottawa’s spring/summer 2014 issue). For those of you who want to get wet all over, swim with the humpback whales off the Pacific Island of Niue or with the dolphins in New Zealand. If trekking is more to your


arizona. So many unusual and compelling trips to get you thinking about what you might want to do! With 1,000 adventures to choose from, you’re certain to find a few that will stir your wanderlust and get you planning.

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If you’re more the urban explorer, the coffee table-sized, softcover The Cities Book presents 200 cities in two-page spreads (text on one side, full-colour photo on the other). The cities are ordered alphabetically and each blurb is a cheat sheet on what you need to know. you’ll read about the strengths and weaknesses of each urban centre, the imports and exports, what to see and do there, the urban myths, size and population, where to go after dark. The concise descriptors and the huge and varied photos — all compiled from Lonely Planet staff, writers, and readers —will give you a taste of each city’s personality. The cities that appear in this beautiful book were chosen from the results of an online survey and then rated from best (or favourite) — #1 — to least favoured — #200. Spoiler alert: Paris was rated #1, San Francisco (#7) followed Barcelona (#4), Montreal was #20, Quebec city #95, Kathmandu #13, Prague #14, Reykjavik #128 (based on the 2009 publication).


Even if you’re not looking for adventure right away, these two books will make you want to plan for one sooner than later: the full-colour photos are beautiful to look

at and will make you want to dust off your knapsack or suitcase now.

Intrigued about taking a trip but still unsure about planning an adventure? The Lonely Planet Book of Everything: A Visual Guide to Travel and the World by Nigel Holmes (Raincoast Books, ISBN 978-1-74220-963-0) equips you for travelling the world. Learn about mosque etiquette, how to exercise without equipment (if you feel you won’t get enough in your travels), how to avoid being hit by lightning or sucked into quicksand or get out of a sinking car. Maybe you’d like to know how to read Egyptian hieroglyphs, count to 10 in 25 languages, predict the weather from the clouds, or recognize animal tracks. The answers are all in here, and more. If anything, you’ll be able to beat ‘em at trivia games once you’ve finished reading this entertaining little hardcover. HWO


A d V E r t i S E r S ’ a l p h a b e T i C a l i N D e x

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CWG Footcare Inc. www.cwgfootcare.ca . . . . . . . . . . . . . . . . . . 39

Dovercourt Recreation Centre www.dovercourt.org . . . . . . . . . . . . . . . . . . 13

Healthy Bra Boutique www.healthybraboutique.com . . . . . . . . . 60

Institute of Holistic Nutritionwww.instituteofholisticnutrition.com . . . . 45

letellier shoes www.letelliershoes.ca . . . . . . . . . . . . . . . . . . .9

Mother Earth Natural Health www.motherearthnaturalhealth.ca. . . . . . 9

Nu Healings Nutrition www.nuhealings.com . . . . . . . . . . . . . . . . . 13

NutriChem Compounding Pharmacy & Clinic www.nutrichem.com. . . . . . . . . . . . . . . . . . . 3

Ottawa Farmers’ Market www.ottawafarmersmarket.ca . . . . . . . . . 31

Ottawa Integrative Cancer Centre www.oicc.ca . . . . . . . . . . . . . . . . . . . . . . . . . . 63

Planet Botanix www.planetbotanix.com . . . . . . . . . . . . . . 46

Prana Shanti Yoga Centre www.pranashanti.com . . . . . . . . . . . . . . . . 31

Rainbow Foods www.rainbowfoods.ca . . . . . . . . . . . . . . . . 22

Rama Lotus Yoga Centre www.ottawayoga.com . . . . . . . . . . . . . . . . . . 2

St. Joe’s Supper Table www.stjoessuppertable.com . . . . . . . . . . . 55

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The Pantry Vegetarian Restaurant . . . . . . . . . . . 61

Watson’s Pharmacy & Compounding Centre www.watsonspharma.com . . . . . Back Cover

Wild Birds Unlimited www.wbu.com/Ottawa . . . . . . . . . . . . . . . 43

Thank you for supporting our advertisers. Watch for the winter issue available December 2014.

Ottawa resident Andréanne Ste-Marie was the lucky winner of the Reader’s Contest in the spring/summer

2014 issue of Healthwise Ottawa. Andréanne will certainly enjoy eating at the four vegetarian restaurants — Café My House, La Belle Verte, The Green Door, and The Table Restaurant — as part of the Vegetarian Dining Contest! Enter the Reader’s Contest on page 44 in this issue... you just might be a lucky winner, too!


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