healthy living magazine spring 2013

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

Beauty and the Beasthow media images damage our kids

A Hole in one➜ how Pilates can boost your golf game

MarkhaM | Volume 10, Issue 2 » 2013

time to get Moving!how small changes make a big difference

➜ joy mccarthy’s Zucchini noodlereciPe

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22 BeaUtY anD the BeaSt Inourmediaobsessedworld,boostingtheself-esteemofyounggirlsismoreimportantthanever,saysTiffanyMoffatt.

25 PiLateS For goLFerS Pilatesisgreatfortoningourabsandstrengtheningourcore.Anditjustmightimproveyourgolfgame,asBarbaraGrantexplains.

26 Foot heaLth Nowthatspringishere,HealthyLivingfocusesonthethreemostcommonfootinjuriesthattendtostrikeatthistimeofyear.

departments 5 upfront

8 new&newsworthy

16 dentalhealth

18 healthyhome

20 seniors

21 supportforstress

25 fitness

27 marketplace

30 recipe

VoLuMe10,Issue2»2013

contents

features10 it’S tiMe to get Moving!

Thebenefitsofmoderateexercisecannotbeunderestimated.shawnNisbetshareshereasywaystogetyouonyourway.

14 anti-aging in the MoDern age Leadingcosmeticplasticsurgeon,Dr.TrevorBorn,explainssomenon-surgicaltreatmentsthatcanturnbacktheclockafewyears.

21 Strong coMMUnitieS: a BUFFer againSt BULLYing Themoresupportcommunitieslendtothisproblem,thegreaterchanceatreducingit.CherylPattersonsuggestswaysweallcanhelp.

1030

22

25

Reap the benefits of a healthier body with regular exercise!

Improve your game with Pilates

VoLuMe10,Issue2»2013PUBLiSher Don Flynn 905.475.5222 ext. 221 [email protected]

eDitor laurie morissette [email protected]

graPhic DeSigner Priscilla Di carlo

contriBUting WriterS Barbara Grant Joy mccarthy tiffany moffatt shawn nisbet cheryl Patterson Ray Rasouli

aDvertiSing steve Williams 905.475.5222 ext. 226 [email protected]

Printing trade secret Web Printing

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

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

Proud supporter of:

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

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

healthylivingmagazine.ca

Put a spring in your step!

Afteranotherlong,coldwinter,springhasfinallyarrived.Thedaysarelonger,thetemperature’srisingandthesunwillsoonbeprovidingourmuchneededquotaofvitaminD.It’sthetimeofyeartogetphysicallyactiveagain–fromcleaningupthegardentoplayingmoresportstobeginningafunexerciseprogram.AsshawnNisbetadvisesinherarticleinthisissue,it’stimetogetmoving.evenmoderateexercisereapsbenefits,shesays,nomatteryourageorfitnesslevel.

Ifyouhaveyounggirlsinyourfamily,besuretoreadourarticleentitledBeautyandtheBeast.ourmediadominatedworld,obsessedwithlooksandappearance,iswreakinghavocwiththeself-esteemofourteenagers.It’sagrowingproblem,saysTiffanyMoffatt.There’ssimplytoomuchpressureonwomenandgirlstomeasureuptowhatthemediadeemsaperfectimage.

Alsoontheimagetheme,cosmeticplasticsurgeon,Dr.TrevorBorn,guidesyouthroughseveralnon-surgicaltreatmentsdesignedtorecreatethatyouthfullook.InAnti-AgingintheModernAge,hetellsyoutheproceduresthatworkandthosethatdon’t.

Be sure to support your local shops and farmers’ markets for a fun,productivedayout.They’regreatsourcesofhealthy,nutritious,seasonalfruitandvegetables.Whynotbeadventurousandtrysomefoodsyou’venevereatenbefore?

Lastbutnotleast,checkoutournewwebsiteandourpresenceonFacebook,andifyouhavehealthylifestylecommunityeventsyouwouldlikepostedonourwebsite,[email protected]’lldoourbesttohelp.

LaUrie MoriSSette, [email protected]

from the editor

Shop fresh and local! Find a farmers’ market

near you pg. 6

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canadians of Pakistani origin (coPo) raises additional $100,000 in support of Markham Stouffville hospital’s expansion Project

summercampsaretakingshapeandregistrationisnowopen!

Childrenbetweentheagesofeightto10willenjoyafun-filledweekexploringthefarm,farmanimals,foodproduction,homecrafttraditions,andmoreinafun,happyandsafeenvironment.Daycamps(MondaythroughFriday,heldduringtheweeksofJuly1�-19andAugust12-16)areafantasticvalueat$1�0perchild.

Pleasevisitthewebpageathttp://goo.gl/6c4b6formoreinformationandregistry.

Summer Day camp at Markham Fairgrounds

Did you know?BoWLing is one of the world’s top recreational activities, capturing the imagination of audiences from all age categories and demographic segments. Bowling draws over 100 million participants annually in 100 countries. It has almost double the active participants of golf, and more than three times the active participants of tennis or skiing.

Forw

ard Motion Yoga

Forward motion Yoga in markham is thrilled to announce the opening of a second location in stouffville!Visit them at 6248 main street, stouffville.

Markham

ProgramstartingApril30th,Markhamresidentsaretoswitchfromdarkgarbagebagstocleargarbagebags.Youcanputoutasmanyclearbagsofnon-recyclable/non-compostablegarbageasyouneedto.

GoodNews!Therewillnolongerbeathreebaglimit,norwillbagtagsberequired.

Formoreinformationvisitmarkham.ca.

essence & co 1st annual the great caMP aDventUre car WaShsunday june 9, 2013 10 a.m. – 4 p.m.75 main street markhamHelp essence&co support sickKids Foundation and have your car washed. Prizes, BBQ, music, 50/50 Draw and much more!

TheCanadiansofPakistaniorigin(CoPo)ofontariohostedtheir11thAnnualFundraisingGalaonMarch22attheCrystalFountainBanquetHall,adding$100,000totheirpreviouscommitmenttoMarkhamstouffvilleHospitalFoundation’s$�0millionexpansioncampaign.CoPo’stotalcontributiontotheHospitalnowstandsatmorethan$1.2�million.

Thissoldouteventbroughttogethermorethan6�0guests,includingpoliticians,diplomats,communityleadersandphilanthropists,incelebrationofPakistanNationalDayandtoraisefundsforlocalcauses,includingtheexpansionofMsH.

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York region’s inSPiring LiFeStYLeS eXPoFor all things Special!

sunday, june 2, 201310:00am – 6:00pmthornhill country club, 7994 yonge street, thornhillDedicatedtotheinnovationsmadepossibleforanexcellentlifestyle,ashowcaseoffuntimes,food,culture,andentertainment...alongwiththecreativemindsbehindthem.Indulgeyoureverysensewhilebeingserenadedbytalentedmusicians.■wine education and sampling with a wine sommelier■creative cooking demo■entertaining tips and techniques■fashion show for the latest style trends■ask the experts for advice on health■wellness & beauty secrets■interior design and decorating advice■gardening and outdoor living ideas■kids’ entertainment ...andsomuchmore!

admission: Adults$12.students/seniors$10.Children12andunderareFree.save$2whenyouregisteron-Line.in Support of habitat for humanity.

Formoreinformation,pleasecontactMonicaBryanatmonica@visualmktgsolutionsorMaryCorradoatmary@thebusinessagents.caorvisitwww.thebusinessagents.ca/events/health-expo/

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Spring cleaning tip Sheet■get rid of clutter suchasoldbooksorclothes;theyaremagnetsfordustandmould.■clear debris from eaves troughs and downspoutstopreventfloodingandmouldgrowth.■Use air-friendly cleaning products. Youcanmixbakingsodaandwatertoformacleaningpasteormixequalpartslemonjuiceandwaterforaneffectivesurfacecleaner.Vinegarisalsogreatforcleaningwindowsandothersurfaces.■if you’re looking for a fresh spring smell,createyourownnaturalairfreshenerswithfresh-cutflowersorpotpourri.■check your furnace filterandhaveitchangedorcleanedregularly.■choose clean energy toreduceimpactsonlunghealthaswellasyourhome’simpactonairquality.■if you have spring allergies,checkthepollenforecastbeforegoingoutside.Pollenlevelsareusuallyhighestinthemorningandonwarm,sunnydays.

Forinformationonlunghealth,call1-888-3��-LuNG(�86�)orvisitwww.on.lung.ca.

know your oLive oiL■“extra virgin” – What does that mean?It’sadesignationgiventoanoliveoilafterit’spassedachemistryandorganoleptictest.sadlyonly10%oftheworld’soliveoilcancarrythislabel,and70%oftheoliveoilongrocerystoreshelvesisnottruetolabelinmanycountries.

extravirginoliveoilhastremendoushealthbenefits.Ithasbeenproventoretardthegeneofbreastcancer,fightsheartdisease,andhelpskeepthebrainlubricatedtofightAlzheimer’s.It’salsogreatforyourskinandisahealthiersubstitutethanbutter.■how do you choose a trUe extra virgin olive oil?Askquestions,tasteit,smellit.Itshouldsmelllikethefruititis.Green,grassy,fruity.Itshouldtastelikethefruit,lightandjuicy.Itshouldnotbeheavyorgreasy.Purchaseyouroliveoilfromastorewhereyoucansampletheproductfirst,askwhenthecrushdateis,countryorigin,FFA,peroxidelevels,andpolyphenolcounts.Consumeyouroliveoilwithinthree3tosixmonths;keepitinadarkcabinet.Badorrefinedoilswillsmelllikechemicals,musty,wineyorevenlikeglue.

Thereisalotoffraudwhenitcomestoextravirginoliveoil,soaskquestions,andensurethatyouareconsumingatrueproduct.Ahighqualityextravirginoliveoilwillchangehowyourfoodtastes,aswellasprovideamazinghealthbenefits.

InformationcourtesyofoliveThat!1��AMainstreet,unionville. olivethat.ca.

Main Street Markham FarMerS’ Marketevery Saturday8:00am – 1:00 pmmay 11 to sept. 28, 2013132 Robinson street (2 lights north of Hwy. 7 and markham Road)mainstreetmarkham.com

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Markham Stouffville hospital celebrates completion of new WingThefour-storey,38�,000square-footbuilding,whichincludesnewemergency,mentalhealth,diagnosticimagingandmaternalchildunits,openeditsdoorstopatientsonMarch10,2013.Withtheseandotherareasvacatedintheexistingfacility,workwillsooncommenceonthesecondphaseoftheprojecttorenovatetheoriginalbuilding.

Inadditiontothehealth-carebenefits,theprojectcontinuestoprovideaboosttotheregionaleconomybysupportingandcreatingjobs.WhentheprojectisfinishedinAugust201�theexpandedhospitalisexpectedtoemployanadditional87�staffandattract60newphysicianstothearea.

iS YoUr hoMe Making YoU Sick?track down air quality hazards at Yourhealthyhome.caThespringseasonisanidealtimetoconsultYourhealthyhome.ca–TheLungAssociation’sessentialonlineguidetodomesticindoorairquality.YourHealthyHomecontainsupdatedinformationabouthowindoorpollutantscanaffectlunghealthandadviceforCanadiansonhowtoensurethattheairintheirhomeisnotmakingthemsick.

Thenewwebsitetakesusersonavirtual“healthyhometour”,visitingatypicalkitchen,bathroom,bedrooms,livingroom,basement,andgarage.eachroomrevealsitemsthatcanhaveanegativeimpactonairquality.userscanclickonspecificissuestolearnmoreaboutthepollutionsourceandhowtominimizeitshealtheffects.

simplestepssuchasbanningsmokinginsidethehome,allowingbetterventilationinthebathroomtoguardagainstmouldgrowthandusingnon-toxichouseholdproductscanmakethehomeasignificantlysaferandhealthierplacetolive.Pollutionisnotconfinedtotheindoors,however,soYourHealthyHome.cahasinformationonoutdoorissuessuchasbarbecuesandchimneys.

Forpeoplewhohaveallergies,asthmaorotherlungdiseases,thewebsitealsoprovidesspecificinformationaboutallergensandasthmatriggerstohelpthemtomanagetheirillness.Thereisseasonalinformationonmaintaininghealthyairqualitythroughouttheyear,projectsthatcanbecompletedinadayoraweekendandtipstokeepinmindwhendoingarenovationproject.

Main Street Markham FarMerS’ Marketevery Saturday8:00am – 1:00 pmmay 11 to sept. 28, 2013132 Robinson street (2 lights north of Hwy. 7 and markham Road)mainstreetmarkham.com


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cover storycover story

w hile many people start an exercise routine to lose weight, exercise also helps to fight

various diseases. Whether you want to lose weight or reap the benefits of a healthier body, regular exercise is an important part of a healthy lifestyle.

Studies show regular moderate exercise has a positive effect on cancer, heart disease, dementia, stroke, type 2 diabetes, depression, obesity and high blood pressure. Regular moderate exercise also slows the rate of aging: people who participate in regular aerobic exercise tend to live longer than those who don’t exercise regularly.

When you exercise, you decrease your risk of chronic disease and disability, and you become more fit, trim, mobile and even happier. Regardless of your age, weight or athletic ability, aerobic exercise is good for you.

During aerobic walking, you

it’s time to get moving!

“The Journey of a Thousand Miles sTarTs wiTh a single sTep”

According to Science Daily, “Apart from not smoking, being physically active is the most powerful lifestyle choice any individual can make to improve their health.” The beneficial effects of moderate exercise cannot be underestimated.

repeatedly move large muscles in your arms, legs and hips. You breathe faster and more deeply, the oxygen in your blood increases and your heart beats faster. This increases the blood flow from your lungs to your muscles and back to your lungs. Your small blood vessels (capillaries) widen to deliver more oxygen to your muscles and carry away waste products such as carbon dioxide and lactic acid. Your body also releases endorphins, natural painkillers that promote an increased sense of well-being.

n How to add walking to your daily routineWhen you begin walking, start slowly. You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session. Gradually, pick up your pace, and before you know it you will be walking briskly 30 minutes a

day and reaping the benefits. The more you walk, the more you will want to walk and the better you will feel.

Does the thought of exercising make you moan and groan? No worries! Remember that exercising can be fun, that your heart loves exercise, and that you can feel the benefits of aerobic activity in as little as 20 minutes a day. Also, by simply walking regularly or doing some other form of moderate exercise daily, you can cut your risk of heart disease by as much as 30% to 50%.

Of course, remember to check with your medical professional first if you have a medical condition or have never exercised.

n The health risks of sitting too muchResearch is mounting that hours of sitting is its own health-risk factor. Sitting still for too long can increase your risk of type 2 diabetes and cardiovascular

BY sHAWn nIsBet


HealTH BenefiTs of moderaTe aeroBic exercise: iT’s a no-Brainer!n helps normalize insulin levels

and stabilize blood sugar levels

n normalizes the hormone that delivers satiety and decreases cravings

n improves brain power

n helps lower blood pressure

n has a positive effect on pain management

n decreases risk of heart disease

n keeps arteries clear

n decreases risk of cancer

n has a positive effect on sleep

n helps fight depression

n helps build strong bones to reduce risk of osteoporosis

n combined with a healthy diet, aerobic exercise helps people

lose weight – and keep it off

n increases energy levels

n strengthens the heart

n lowers risk of diabetes 2 and helps reverse pre-diabetes

n slows the aging process

n improves stamina and reduces fatigue

n boosts the immune system, the first line of defense against everything

from the common cold to cancer

n Helps build self-esteem and improves body image


disease by over 100% – even if you do the recommended amount of daily moderate to vigorous exercise!

Sitting in front of a computer or TV for two hours daily can double your risk of a heart attack, while four hours daily can increase your risk of death from any cause by 50%.

The American Cancer Society’s study of more than 100,000 healthy people tracked since 1992 found that women who sat for more than six hours during their leisure time each day had a 37% greater chance of death than women who sat for three hours or less.

Likewise, the British Journal of Sports Medicine says: “Recent observational studies have suggested that prolonged bouts of sitting time and lack of whole-body muscular movement are strongly associated with obesity, abnormal glucose metabolism, diabetes, metabolic syndrome, cardiovascular disease risk and cancer, as well as total mortality independent of moderate to vigorous-intensity physical activity.”

What can you do if you sit for prolonged hours every day? Take two-minute walking breaks every 20 minutes. Your back will also thank you.

Dehydration leads to muscle fatigue and loss of co-ordination. Adequate hydration is also important for temperature regulation: when dehydrated, the body is unable to cool itself efficiently.

Dehydration also adversely affects mental performance. Symptoms of mild dehydration include light-headedness, dizziness, tiredness, irritability, headache and reduced concentration. Drink water before, during and after you exercise, and if you will be out longer than one hour take water with you.

n The benefits of nordic pole walkingNormal walking utilizes muscles in the lower half of the body, while pole walking is a whole-body activity that uses muscles in the back, arms, shoulders and neck. Studies show Nordic pole walking uses 90% of muscles.

Clinical studies show the many benefits of pole walking, for everyone, and especially among seniors. Walking with poles contributes to faster weight loss, increased heart and cardiovascular health, and improved posture. Nordic pole walking also benefits those recovering from knee or hip surgery: walking with poles takes 30% of the stress and impact off knee joints and hips, and allows the burning of up to 46% more calories per minute.

n You’re never too old to start walking or exercising!Research shows that, no matter your age, you stand to gain significant improvements in strength, range of motion, balance, bone density and mental clarity through exercise. Regular exercise is as important to your well-being as eating, sleeping and breathing. So let’s get moving! hL

For more informat ion regarding exercise, nut r i t ion or f ree nordic pole walk ing cl inics, v isit www.shawnnisbet.com; [email protected]; tel: 416.804.0938.

n everything in moderation!

Could your exercise routine be making you fat? The

simple answer is yes. It is common for many people to

gain weight when they start to exercise. Here’s why:

1. you may overestimate the number of calories burned during

exercise.2. you may feel you deserve a treat

for exercising.3. you may exercise too strenuously,

causing the body to produce excess cortisol which causes weight gain,

especially around the mid section.4. exercising can make you hungry so keep only healthy snacks on hand.5. make sure your main food choices consist of lots of vegetables plus fruit, nuts, seeds, whole grains, healthy fats, lean protein, organic milk products and water for hydration.

The small things you do throughout the day can burn more calories than your single programmed exercise session. It all adds up!

n The importance of staying hydratedWhether you are an elite athlete, recreational player or weekend warrior, hydration plays a significant role. The human body is approximately 70% water: being just a little dehydrated can affect your ability to exercise and cause serious complications.

The primary cause of dehydration is sweat. When muscles don’t have adequate fluid, they become thick and tight. Without an adequate supply of water, the body will lack energy and muscles may develop cramps. Water also functions as a lubricant to allow adequate movement and increased overall function.

so manY waYs To geT acTiven Walk down the hall to talk to a co-

worker instead of emailing or texting

n stand up or tap your foot while talking on the phone

n use grocery bags as weights to work those biceps

n Walk around instead of standing still

n take the stairs instead of the escalator or elevator

n Park in the furthest space

n Go for a walk every morning – alone, with a friend or with the

dog –- regardless of the weather

n turn household chores into a workout

n mix your activities to allow all muscles a chance to move and grow


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When healthy Living Magazine asked Morris Aboody about Whole Body Vibration, this is what he said:

“Whole Body Vibration – or WBV – works with a very simple concept. The user stands on a platform, which moves in a “see-saw” motion from side to side, approximately 30 times a second. These very quick movements keep the body slightly off balance, forcing muscles to involuntarily react to keep the user upright. These reactions, which happen several times a second, mean the body is contracting and releasing muscles several times more rapidly than would happen in a regular exercise routine.

“Instead of you moving, the platform moves you,” says Morris Aboody, owner of T-Zone Vibration.

Aboody adds, “The body reacts

(muscles contract and release) up to 32 times per second. That accelerated movement, plus the fact that the whole body is being worked at once as compared to individual muscle groups, means you get the benefits of a 60-minute workout in just 10 minutes.”

Whole body vibration has been shown to increase muscle strength and tone muscles, improve flexibility, and increase metabolism.

Different people have used WBV for different reasons. Many people use it for weight loss, and have had positive results.

T-Zone says many fans of this innovative technology enjoy the health benefits by simply standing on the vibration platform while others who are looking to tone and sculpt their body can

perform strength training exercises such as squats and lunges.

You can even use the machine to massage your muscles. Because it’s low impact, the machine is also kind to joints – meaning it’s suitable for all ages, from athletes to the elderly.

If you’re thinking about trying WBV, be sure to consult your Health Practitioner before doing so. And remember that the weight loss effect won’t counteract a daily visit to your local fast food restaurant. Combining WBV with sensible eating and a regular cardio exercise routine is definitely recommended for best results. hL

For more informat ion visit www.t-zonevibrat ion.com.

Benefits of Whole Body vibration


accorDing to the American Society for Aesthetic Plastic Surgeons, non-surgical anti-aging procedures accounted for 83% of the total number of cosmetic procedures performed in the u.s. in 2012. In fact, demand for non-surgical cosmetic procedures has risen steadily over the last fifteen years. We’re living longer, working longer, and leading busier, more active lives. People want their outer appearance to match their youthful spirit and vigor – but a lengthy recovery period post procedure? Not so much. Thankfully, with today’s modern technology and advanced non-invasive treatments, it IS possible to successfully fight the signs of aging over your lunch hour.Depending on your issue, there are several non-surgical treatments that can turn back the clock a few years. “There are three major signs of aging that we tackle: skin quality, skin laxity, and volume loss,” explains dr. trevor born, a cosmetic plastic surgeon with successful practices in Toronto and Manhattan. “skin quality refers to skin tone and texture. Environmental, hereditary and lifestyle factors deteriorate the quality of our skin over time, so we work to reverse that

damage. skin laxity occurs as collagen and elastin stores are depleted, resulting in wrinkles, deep facial folds and loose skin around the jawline and neck. Certain treatments we use can tighten up the skin and soften lines. And finally, volume loss occurs in the face, causing us to look gaunt. We try to restore a more youthful ‘plumpness’ to the face with certain injectables.”So what can a patient expect with these new and improved non-surgical treatments? Certainly, the days of red, raw faces and week-long recovery times are over. dr. born walks us through a treatment plan for the modern day patient who can’t afford to hide out as they heal:n “To start we’d focus on improving skin texture with a series of chemical peels and micro-dermabrasion. The technology has definitely improved with these treatments in the last few years. Older dermabrasion systems used dry crystals to strip the top layer of skin, often leaving a patient irritated and inflamed for days. Newer dermabrasion systems, such as the “silkPeel,” use a wet infusion, which pumps the skin full of soothing anti-oxidant rich dermaceutics as it exfoliates. The skin is instantly softer and smoother, and will continue to improve with repeat treatments. With chemical peels, we are now able to control the strength and depth of the topical applications more effectively – so you don’t necessarily have to leave the office with a red face. Medium depth glycolic acid peels work gradually over time to encourage cell turnover – you will notice some tightness and flakiness, but it’s manageable. A series of these peels can

Anti-AgingintheModern Age

“There Are MAny non-surgicAl TreATMenTs ouT There ThAT MAke

big proMises, buT only A selecT few ThAT work.”

—Dr. trevor M. Born, cosmetic Plastic Surgeon

1�|HLMarkham HLMarkham|1�

effectively help to restore a fresh, dewy look to dull, aging skin.”n “Next, we’d look at skin laxity. How can we tighten up droopy, saggy skin without surgery? In my practice – we favour “rf” or radio frequency technology for skin tightening. thermage is a non-invasive rf treatment that uses powerful heat pulses to stimulate collagen production in all 3 layers of the dermis. As your new collagen develops, the skin becomes tighter in the treated areas. Thermage is very effective for tightening up the “jowl,” and can also help to “lift” saggy eyelids. The beauty of this treatment is that everything happens deep below the surface of the skin, so there are no visible markers that you have had a treatment at all.”n “Finally, one of the greatest tools we have in our anti-aging toolkit are cosmetic injectables. In less than an hour, we can minimize unsightly

forehead wrinkles, plump up sunken cheeks or hollowed out temples, re-shape a sagging jawline, and fill in the hollows under tired looking eyes. in terms of non surgical options, injectables offer the most dramatic and immediate result. Aside from some swelling and minor bruising, the downtime is minimal, and again, manageable. The great results are worth the minimal downtime one might have to endure, which would explain the continued growth of this area in cosmetic procedures in my practice and throughout North America.”

So there you have it! Everything you need to whip your aging self into youthful submission – no hibernation required. Just remember to choose an experienced provider for any of your treatments – a board certified plastic surgeon with credentials and a good reputation is a good place to start. Dr. Born also suggests managing your

expectations when it comes to non-surgical procedures. If it sounds too good to be true, it probably is.

“There are many non-surgical treatments out there that make big promises, but actually only a select few that work,” advises Dr. Born. “With the right program we can definitely reverse the signs of aging. It’s just a matter of sifting through the noise and committing to the right regimen.” hL

abouT Trevor M. born, M.d.dr. Trevor M. born, b.sc., M.d., F.r.c.s., is one of nor th america’s leading pract it ioners in the f ield of cosmet ic plast ic surgery and enjoys a wel l deserved reputat ion as a progressive and met iculous surgeon. dr. born holds a bsc f rom Queen’s universit y and received his Medical degree f rom McMaster. board cer t i f ied in the u.s and canada, he is current ly on staf f at Lenox hi l l hospital in new york cit y.

CheCk outhealthy living Magazine’snewly redesigned website!

articlesGet even more of the articles you enjoy in our magazine! Browse Family Health, Nutrition, Fitness and Seniors for up-to-date information and practical advice.

get all the latest articles, recipes, events and more at www.healthylivingmagazine.ca


We offer LASER dentistry.

dental health

teeth Whitening

in most cases, the natural colour of teeth is within a range of light grayish-yellow shades. Teeth naturally darken with age and their appearance can be affected by the accumulation of surface stains.

In addition, the perception of the colour of teeth is severely affected by skin tone and make-up. People with darker skin or who use dark makeup will look like they have brighter teeth.

Although teeth are not naturally meant to be completely white, many Canadians want a brighter smile. Responding to this desire, a wide range of “whitening” options has become available to consumers. These products fall into two main categories: surface whiteners and bleaches.

Before purchasing any tooth whitener, you should consult your dentist. Taking into account your unique oral health conditions, your dentist will be able to determine what, if any, tooth whitener is the right one for you.

Steps for a whiter, brighter smile


teeth Whitening

Start a great Daily oral health regimen brush twice a day with a fluoride toothpaste;n floss and clean between your teeth once a day;n schedule regular exams and cleanings with your dentist;n limit stain-causing drinks such as red wine, tea and coffee;n cease habits such as smoking and chewing tobacco.

common teeth-whitening optionsin-office whiteningn The procedure usually takes 30 to 90 minutes, and one to three visits to the dental office. A protective gel, shield or rubber dam is used to protect your gums from the bleaching agent which is usually a form of hydrogen peroxide. A bleaching agent is then applied or “painted” onto your teeth and heat or high-intensity lights used to enhance the whitening process.at home whiteningn This is usually done by applying a bleaching solution to a custom-formed mouthguard that is left in the mouth for a specified time. Some products are intended for twice-daily use for up to two weeks. Others are intended for overnight use for one to two weeks.whitening toothpastesn All toothpastes remove surface stains through the action of mild abrasives. Whitening toothpastes contain special chemicals or polishing agents that have additional surface-stain removing properties, but don’t alter the intrinsic colour of the teeth.

It’s important to know that not everyone’s teeth will “whiten” to the same degree. It depends on the number of teeth involved, the severity of discolouration and the natural colour of your teeth. The perception of the colour of your teeth is also influenced by skin tone.

Some patients may find that the soft tissue of the gums can become sensitive or irritated by the mouthguard or the solution. If you have concerns, it is important that you bring these to the attention of your dentist. hL

ar t icle cour tesy of the ontar io dental associat ion. For more informat ion visit www.oda.on.ca.


HomeHealthy

30% of North American homeowners now have some sort of air purifier, many have more than one. Although there are different ways air purifiers work, as a principle, you always try to find recommended reputable companies. HEPA types have been available for many years but a new technology using Ultra Violet light can be applied to furnace air ducts providing whole home air quality solutions. ➺

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units for whole home air purification, which can easily be mounted to the duct work of your warm air furnace or above the air conditioning coil to improve indoor air quality. There is also an attractive unit available for critical individual room purification such as the bedroom or living room.

Further information can be found at www.swordfishuv.com or by contacting [email protected] or 1.866.807.8049. hL

repr inted f rom “al lergy Free home” publ ished by MediscripT health educat ion publ ishers. www.mediscr ipt.net. The ent ire book is avai lable as a f ree download at www.al lergy t reatment.net.

➺hePa air FiLtrationThis is a generic term for a type of popular air purifier filter which has been available since the 1950’s. HEPA filters consist of mat fibers. Articles stick to these fibers through a variety of ways and can achieve an efficiency of 99.7% of particles 0.3 micrometers or larger in diameter. There are many different brands of HEPA filter air purifiers available.

➺Uv (ULtra vioLet) LightThis technology is regarded as a higher level of air purification because it does not just trap allergens. UV light deactivates the molecular structure of disease-causing airborne microorganisms, such as bacteria, viruses, mold, fungi, and dust mites, and

prevents them from multiplying and spreading. This type of air purification provides relief from symptoms of colds, flu, allergies, asthma, coughs and pneumonia.

This is really an air treatment solution, sanitizing and purifying your indoor air – just as hospitals, food processing plants, and water treatment industries have been doing successfully for many years. Importantly, the UV light is regarded as a green technology and does not release ozone in the process.

Numerous patient testimonials confirm better breathing, relief of symptoms, and a “lighter” air quality.

The most versatile brand recommended by the medical profession is the Swordfish® UVC Air Purification System. It has a variety of economical


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iS garDening, voLUnteering or even adventure travel on your must-do list for when you finally retire from that 9-to-5? Canadian baby boomers plan full, active lives in their later years. But disease and disability will cut short those dreams for many.

The alarming fact is that in reality, statistics show boomers should expect to spend their last 10 years in sickness.

“Your golden year dreams may turn into nightmares because of ailing health,” says Heart and Stroke Foundation spokesperson Dr. Beth Abramson. “People need to understand that our lifestyle decisions today can make a huge difference in how we live out our later years.”

Will you grow old with vitality?Dr. Abramson emphasizes that up to 80 per cent of

premature heart disease and stroke is preventable.

She suggests focusing on five key behaviours:eXerciSe: Physical inactivity results in nearly four quality years of life lost

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nUtrition: Eating a poor diet results in nearly three quality years of life lostreDUcing StreSS: Experiencing excessive stress results in nearly two years of life lostBeing SMoke-Free: Smoking results in two and half years of life lostavoiD eXceSSive Drinking: Unhealthy alcohol consumption results in two years of life lost

“By addressing these controllable behaviours, Canadians can grow old with vitality and capture their dreams,” says Dr. Abramson. “Say no to sickness and yes to a future filled with vitality and promise.”

Find out how you can make changes today that will make health last for tomorrow at makehealthlast.ca.

Take a personalized risk assessment, get tips on areas where you can make improvements and set goals for a future, healthier you. hL

– news canada


What FeeLingS are evokeD when you hear about stories such as the alleged rape and resulting year-and-a-half of bullying that prompted teen Rehtaeh Parsons to hang herself? For some of us it’s anger, others frustration or maybe a desire for change. But what do we change?

Prime Minister Stephen Harper referred to bullying as ‘criminal activity’ to reporters, suggesting that charges should be laid accordingly. However, not everyone agrees that fighting this issue with stringent methods is effective.

Dr. Wendy Craig of Queen’s University, and co-director of PREVnet (Promoting Relationships and Eliminating Violence), the Canadian anti-bullying research network, indicates that handling this situation with criminal venues isn’t the answer, as bullies can’t anticipate the consequences of their actions.

So, while we’re debating about the legal strategies, the problem is escalating and seemingly without consequence. There were no charges laid for the “alleged” rape of Rehtaeh. Although the picture of it circulated around the school for a year, apparently without the school knowing or doing anything about it, leaving the issue for the police to investigate, the case was dropped. What’s wrong with this scenario?

It seems the buck is being passed or situations are dismissed altogether, when it comes to bullying. In the meantime, individuals, families and communities are affected.

BY cHeRYl PAtteRson

Bullying places stress on kids, parents, schools, and on the reputation and resources of communities. So, it makes sense that the more support communities lend to this problem, the greater chance at reducing it. So, what can we do?

We can take our frustration about ‘the system’failing these kids and channel it in support of the kind of communities we want. The alternative to a community that is hurtful toward people that are different or vulnerable is an environment that is supportive, healthy and thriving.

According to the Public Health Agency of Canada (PHAC), “The degree of social cohesion – or civic vitality – in a society is an important determinant of the health of the people who live there.”

how to lend your support n model the kind of relationships you want to see in your community. Encourage a culture of support through greater awareness of the issue, and by modeling those attitudes and actions. Kindness, empathy and moral support, sets a great example for healthy relationships. PREVnet indicates, “Adults’ modeling and messaging of prosocial behaviours are critical to bullying prevention efforts.” n reach out to fellow community members. Lend a hand to families that may benefit from a little support. According to the Canadian Health Network (CHN) “Support can help people solve problems and deal better

strong communities: A Buffer Against Bullying

with hardship. It can also help them develop a sense of control over their life circumstances.”n volunteer. Become a support for an organization, school or a child. Participation may be the most effective method for bullying prevention and problem solving, according to National Crime Prevention Centre (NCPC). The participation of parents, community leaders, police, sports and recreational organizations and other groups can act as a buffer. They indicate, “A community protective factor may have some protective benefit to a child in his or her school and home environments.”n refuse to be a bystander. Help a child being bullied, and report any incidents you see to parents, schools or officials. Action is critical. According to the NCPC, “When bystanders do take an active stand, bullying is stopped within ten seconds over half of the time.”

The more we reach out to support each other, the healthier and more vibrant our communities will be. We’re not just sharing space, we’re developing relationships. As John McKnight suggests, “A community is commonly understood to be about relationships; it’s not a place. A neighborhood is a place, but community is about people’s relationships” (Mapping Community Capacity, 1990). hL

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

support for stress


the imPortance of self-esteem in a media-driven world

In a culture that esteems appearance over character and makes girls feel they aren’t good enough, pretty enough or rich enough, arming them with a healthy dose of self-esteem is more important than ever.

Beauty and the Beast

BY tIFFAnY moFFAtt


open up regarding their feelings about themselves and to recognize their beauty.

Through group discussion, videos and activities, girls learn to celebrate their uniqueness. In My Community Garden Activity, they write about what make them beautiful – from the foods they eat to the values they hold, from their countries of origin to the languages they speak.

In the Self-Esteem Bubble, they draw a bubble and within it write down things that make them feel good about themselves, from physical attributes to character traits. On the outside of the bubble, they write down negative influences such as teasing, name-calling, or peer pressure to be or do something they don’t want. The more they put into the self-esteem bubble, the stronger it will be and the more capable of keeping out negative influences.

The Dove Self-Esteem campaign also shares media secrets and tricks that make models camera-perfect. Girls learn that most media images are airbrushed and computer-enhanced, and are therefore not true reflections of real life. A video entitled “Evolution” sees a young woman transformed for a make-up commercial. Computer enhancement changes the shape of her face by elongating her neck, raising her eyebrows, erasing any blemishes and making her eyes bigger. Magically, the computer creates a completely different person! The take-home message? Rather than aspire to look like the unreal models on TV and in magazines, be happy in your own skin and be happy being you.

´ coMMUnitY SPirit getS in on the actionSchools and communities are discovering another confidence-building program. Designed to build self-respect

“Wanting to be someone else is a waste of the person you are.” — mARIlYn monRoe

and healthy lifestyles in girls aged eight to 13, Girls on The Run combines training for a non-competitive 5km run with an interactive curriculum that addresses physical, emotional, mental and social well-being. The 10-week program arms girls with tools to manage life’s challenges, such as gossip, bullying and establishing healthy friendships.

A registered charity in Ontario, Girls on The Run inspires girls to be happy, healthy and confident through a fun, experience-based curriculum. This two-tiered program – Girls on the Run for girls in grades three to five and Girls on the Track for girls in grades six to eight – addresses issues unique to the struggles and challenges faced by girls at each of these life stages.

Executive Director and CEO, Rina DeDonato, explains: “Running on its own is extremely empowering. When combined with a curriculum that addresses key issues for young girls, you have a recipe for success. For young girls, there’s a lot to deal with in a short period of time, like peer influences and pop stars, and at their age there is so much messaging from shows, commercials and magazines. It is a pivotal age when girls are very influenced by the messaging around them. We try to get them to connect with their internal beauty, to say ‘I am OK with who I am,’ and to stay true to themselves.”

Girls on the Run offers a spring program from April to June, and due to high demand, a fall program is being launched this year.

´ SchooLS are Doing it, tooYork Region schools are also teaching children the importance of positive character traits in relation to their peers and teachers. Educators are learning that school is about a lot more than

In today’s world of peer pressure and hyper-messaging from TV, magazines and music, self-criticism and an obsession with outward

appearance are epidemic among young girls. The Canadian Women’s Health Network reports a staggering 90% of women are dissatisfied with their appearance in some way. Equally worrying, 49% of girls aged eight to 10 and 59% of girls aged 11 and 12 are concerned about being fat or overweight.

As far back as 2003, Teen magazine reported that 35% of girls aged six to 12 had been on at least one diet, and that 50 to 70% of normal weight girls believed they were overweight. Young girls are continually exposed to images that portray an unnatural standard of beauty that is airbrushed and altered to perfection.

By the time a girl reaches 17, she will have been bombarded with some 250,000 commercial messages. How can we cultivate self-confidence in girls while this ‘beast’ of a movement is slowly eroding their self-esteem and making them feel they don’t measure up?

´ SeLF-eSteeM: a reaL conFiDence BUiLDer!Girls with a strong sense of self are more likely to try new things, to have confidence in their abilities and to risk making a mistake in order to learn and grow. They are comfortable with the way they look, know they are not perfect, but like themselves anyway. Girls with high self-esteem have healthy friendships and expect their friends to treat them with respect.

Dove’s Campaign for Real Beauty has made a significant impact on beauty stereotypes, offering women and girls an alternative definition of beauty that is confident, healthy and strong. The Dove Self-Esteem program encourages girls to


Richardson encourages her class to show respect for each other by using positive talk and by learning to work together. “Kids need to respect and care for one another. They don’t have to be best friends, but they have to care. This makes the classroom a positive place and a positive experience.” It’s also a great way to prepare children for the real world.

´ Watch YoUr LangUage!Despite the heavy influence of media messaging on young girls, when asked who has had the most powerful influence on their self-esteem and ideas of beauty, Dove researchers discovered girls don’t list sports figures or celebrities. The majority of girls worldwide say their adult female mentors – mothers, grandmothers, sisters, aunts and teachers – have the biggest influence on their ideas of beauty.

At a time when our daughters are heavily influenced by messaging and peer pressure, we must remind them to connect with their internal beauty and not try to be something they are not.

learning the ABCs: it’s about learning to be fair, to take the initiative and to show empathy. Children in elementary school are being recognized among their peers for showing respect, and for being courageous and optimistic.

Student recognition is shifting from focusing solely on grade performance to character evaluations, resulting in more positive peer relations. By focusing on character, schools are building awareness among children of the importance of relationships, of being accepted for good character instead of looks or fashion sense.

Kate Richardson, a grade six teacher at Harry Bowes Public School in Stouffville, believes the focus on character traits in the school environment helps kids identify their gifts and strengths. “Character traits are important because they focus on the internal, not the external, person. This makes kids think about how their gifts and talents can be aligned with their school, and how they can bring them together to make a difference in the world.”

Helping them redefine beauty on their own terms is a great first step towards cultivating self-esteem.

We must also remind ourselves that our own messaging is being heard loud and clear. Complaining that you hate your hair, that you are too fat or that you need to go on a diet are all corrosive comments being internalized by our daughters. As female mentors, changing our own messaging will dramatically influence girls looking to us for cues on how to treat themselves.

To learn more about Girls on The Run in your community, or to become a coach, go to www.girlsontherun.ca to find a link to more details and to an application to bring the program to your school or community center. To learn more about the Dove Self-Esteem Campaign, visit www.dove.ca. hL

T i f fany Mof fat t is a dove sel f-esteem campaign workshop faci l i tator in york region.

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And it’s not just any ‘people’ who read Healthy Living. Creative cooks, fitness fiends, the wellness wary and healthy

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goLF, Like ManY SPortS, requires repeating the same essential move-ments over and over which often results in muscular imbalances throughout the body. Certain muscles get over-worked and tight and others weaken. This increases your risk of injury. It also decreases your stamina, your perfor-mance, and your enjoyment of the game.

Pilates addresses muscular imbalanc-es at their source and retrains movement patterns for better performance, ease of movement, strength and endurance. Like golf, practicing Pilates requires focus, precision, control and balance. These physical and mental skills transfer per-fectly and necessarily to your golf game.

Pilates designed specifically for Golf increases your ability to rotate around your spine angle, improves your swing angle and puts more power into your drive. You hit the ball harder and further.

Increasing strength and mobility in your upper body is necessary for an effective spine angle. The golf swing requires you to be able to rotate the up-per body around the spine without the spine coming up or down. Golfers need to be able to rotate their upper body at least 45 degrees. PGA norms for rotation are 55 degrees. By increasing flexibility in the upper body, shoulders and the hips, while improving both your postural strength and your stability you will avoid injuries to the low back, hip and shoul-der common to golfers.

Pilates will also improve your back-swing by increasing shoulder flexibility and balancing muscular stability and power throughout the back. It will enable you to squat to measure your putt, bend to retrieve your ball, stand for hours, and carry your clubs with ease. You will play longer with more joy and better scores, and no pain.

The fact is Pilates does not just cre-ate strong abs and a strong core. Pilates trains our bodies in dynamic stabiliza-tion. All of our physical activities in life require dynamic stabilization. We need to be able to perform multiple complex movements – reaching, twisting, bend-ing, staying upright – with minimum strain on the body. To do this we need a stable foundation in our core trunk, shoulder, knee and ankle joints to bal-ance the strength and power necessary to perform movement. That’s not just strong abs – that’s strong everything.

Nowhere is the need for dynamic stabilization more evident than in the golf swing. Golfers know a higher level of fitness, strength and power is required to play the game well. Golf has become more athletic. But what is most impor-tant to improving your game is dynamic stabilization in your swing. Developing maximum power creation with mini-mum negative stress on the body will make you hit the ball further and more accurately. It will also diminish the risk of injury.

Pilates for Golf will balance mobil-ity with stability, strength with power and enhanced body awareness with coordination. Whether you’re a pro or a weekend warrior, your golf game requires repetitive concentrated move-ments over several hours. Pilates trains your body to know how much coor-dinated muscular effort is required for any given task, making your move-ments efficient, easy and graceful. hL

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

pilates for golfWeallknowPilatesisgreatfortoningourabsandstrengtheningourcore.ButdidyouknowthatPilateswilldramaticallyimproveyourgolfgame?

pilates for golf will:n strengthen back muscles

evenly for a smoother and more powerful swing.

n increase shoulder range of motion to improve backswing and follow-through.

n increase hip and torso strength and flexibility for greater distance and power.

n increase overall flexibility, strength, balance and timing.

n enhance concentration through focused breathing.

n decrease fatigue.n allow you to play pain-free!

BY BARBARA GRAnt

fitness


SPring iS the PerFect tiMe for more outdoor activities such as walking, running and playing sports. Although the health benefits of participating in physical activities are evident, there are some instances where injuries can occur. Fortunately, most sport injuries can be treated effectively and prevented if individuals are willing to adopt preventive measures and take precautions. Participating in sports and other physical activities does come with potential health risks. Metatarsalgia, plantar fasciitis and Achilles tendonitis are common conditions that can develop with increased activity. n MetatarSaLgiaIn situations where individuals participate in intense activities, experience foot trauma, have certain foot deformities (such as bunions), suffer from arthritis, or simply wear the wrong type of footwear, metatarsalgia may occur. This particular foot condition often goes unnoticed when not active, but manifests itself when standing, walking or running. Symptoms of metatarsalgia include discomfort and or a burning sensation located at the ball of the foot. This condition is also not limited to one area, and often also results in sharp pain or numbness in the toe area.n PLantar FaSciitiSPlantar Fasciitis is debilitating and annoyingly persistent injury that can happen to anyone, but it is most common amongst runners. The plantar tendon runs the length of the bottom of the foot, spanning the area from the base of the toes to the front of the heel. The two ends of the tendon attach at the base of the toes and at the front of the heel bone by means of fascia (a strong fibrous membrane). Plantar fasciitis is an inflammation of the plantar fascia caused by any motion of the legs that creates a pull on the plantar tendon.

When the plantar tendon is consistently over-stretched, the body begins to add calcium where the attachment between the tendon and the heel bone takes place. Over time, enough calcium is added to build more bone mass in that particular spot, creating a heel spur that can be even more painful than plantar fasciitis. n achiLLeS tenDonitiSAchilles tendonitis is a common condition that causes pain along the back of the leg near the heel. The Achilles tendon is the largest tendon in the body. It connects your calf muscles to your heel bone and is used when you walk, run, and jump. Achilles tendonitis typically starts off as a dull stiffness in the tendon, which gradually goes away as the area gets warmed up. It may get worse with faster running, uphill running, or when wearing spikes and other low-heeled running shoes. If you continue to train on it, the tendon will hurt more sharply and more often, eventually impeding your ability even to jog lightly. About two-thirds of Achilles tendonitis cases occur at the “midpoint” of the tendon, a few inches above the heel.

Metatarsalgia, plantar fasciitis and Achilles tendonitis can be both prevented and treated with the use of custom made orthotics. These are corrective devices that are produced as a means of correcting a foot that is not functioning biomechanically. With the use of orthotics, individuals are able to regulate irregular foot function, re-establish proper weight distribution and improve the overall function of the foot. Appropriate footwear also plays a key role in keeping your foot healthy. hL

ray rasoul i is the owner of Walk’n comfor t in richmond hi l l and vaughan.

BY RAY RAsoulI

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Zucchini noodles with creamy Thai sauce

recipe

1 large zucchini 1 cup freshly chopped parsley or any of your

favourite fresh herbs¼ cup unsalted, unroasted sunflower seeds2 cups arugula or spinach

creamy thai sauce:1 tbsp almond butter3 tsp grated fresh ginger½ fresh lemon, juiced1 clove of garlic1 tbsp of wheat-free tamari½ cup filtered water½ a ripe avocado

MethoD First of all, spiralize the heck out of that zucchini! If you don’t have one, this is the brand I bought: Paderno. This is what it will look like. }

now let’s get saucy! Take all your ingredients (EXCEPT your fresh herbs) and put them in a blender or food processor. Blend until smooth. Place your zucchini pasta into a big bowl and mix with your sauce. Enjoy!

editor’s note: If you are on a budget and have some extra time, a julienne peeler can also be used to make the zucchini noodles!

Joy Mccar thy, registered/cer t i f ied hol ist ic nut r it ionist (cnp, rohp, rncp), writer, speaker and health coach of Joyous health, loves to inspire others to eat wel l, l ive wel l and be happy. www.joyoushealth.ca

BY JoY mccARtHY

✹ The polysaccharides in zucchini include an unusual amount of pectin. This pectin is being linked in repeated animal studies to protection against diabetes and better regulation of insulin.✹ Zucchini is high in a trace mineral called manganese, which helps the body metabolize protein and carbohydrates, participates in the production of sex hormones (oh la la!), and catalyzes the synthesis of fatty acids and cholesterol.✹ The combo of good fats from the avocado and almond butter will promote feelings of satiety. Avocados are a source of B vitamins, zinc and magnesium – all three are wonderful for the nervous system.

serves: 2 (with leftovers)

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