How to Dance It Out, Stand in the Sun and Be Your Own Person, by Shonda Rhimes. Shonda was an expert at declining invitations others would leap to accept. With 3 children at home and 3 hit shows on TV, it was easy to say that she was too busy. But in truth, she was also afraid. Shonda’s introvert life revolved around burying herself in work, snuggling her children, and comforting herself with food. Shonda’s sister muttered something that was both a wake-up and a call to arms: You never say yes to anything! The comment sat like a grenade until it detonated. Then Shonda knew she had to embrace the challenge: for one year, she would say YES to everything that scared her.
Community News
Clean Eating: Banana Quinoa Breakfast Bars
1 cup steel cut oats
1 cup quinoa
1/2 tsp baking powder
1/2 tsp cinnamon, a pinch of sea salt
3 large ripe bananas, mashed
2 tbsp ground flaxseed
3 tbsp natural nut butter
1 tbsp coconut oil
2 tbsp pure maple syrup
Optional: 1/4-1/2 cup add-ins like chocolate chips, coconut, chopped dried fruit.
Preheat oven to 350 degrees F. Spray or grease a 9 x 9 baking dish with coconut oil. In a large bowl combine oats, quinoa, baking powder, cinnamon, and salt. Add in bananas, flax, peanut butter, coconut oil and maple syrup. Stir until well-combined. Sprinkle with optional add-ins. Let batter sit for 10 mins to let flax absorb some liquid. Add batter to baking dish and spread out evenly. Bake for 25 mins or until edges are crisp and center is cooked through. Let sit for 20 mins before cutting into 9-12 squares and allow to cool completely. Store in an airtight container for up to 3 days or freeze for longer.
4 Things You Should NEVER Feed Your Dog
All pet owners are aware of the dangers of chocolate. But have you heard of these ones? Suprisingly, only 30% of dog owners know these facts! Keep your pup away from the following: 1. Onions – Plants of this family, including chives and garlic, are not suitable for dogs. Eating these could cause your animal to develop anemia, weakness, rapid breathing and reddish or brown urine. 2. Grapes or Raisins – This fruit can cause severe liver damage and kidney failure. It’s been proven that even a few grapes can potentially be fatal for your pet. 3. Xylotol – Is found in gum, baked goods, and anything else that is sugar substituted. It is extremely toxic to dogs, and it can cause seizures, liver failure and possibly even death. 4. Salt – Eating salt will cause excessive thirst and urination. If they managed to eat a lot, it could cause vomiting and diarrhea, hyperthermia, depression, tremors, seizures, and death.
Lisa Tustin, Professional Pet Sitter
Caregiver Pharmacy Support
It can be difficult to be a caregiver and manage multiple or complex medications for a loved one. It is important to ensure medications are taken appropriately to help maintain good health. A visiting pharmacist provides personal support with regular medication delivery and home consultations. The pharmacist reviews a client’s prescription drugs and over the counter medications to advise if there are any drug interactions and makes adjustments as necessary. This level of support can reduce emergency room visits and hospital stays and results in strong, trusting relationships between clients, caregivers, and pharmacists. The visiting pharmacist also provides seamless care for hospital discharge patients and works closely with other health professionals to deliver a high level of care to the client. Care is tailored to specific individual needs such as assisting with blood pressure readings, adding medications as needed to adherence packaging and making changes in an efficient manner.
Care at Home Pharmacy, careathomepharmacy.ca
Boost Your Mental Health This Winter
Winter months can be difficult for those experiencing a mental health challenge or illness, especially during and following the holiday season. There are, however, a myriad of evidence-based ways to boost your physical and mental well-being. One important tool is vitamin D. Research clearly shows the benefits of this powerful vitamin for improving body and thereby brain health. Our bodies synthesize this nutrient through exposure to the sun. However, during reduced daylight months we are unable to get what we need from our solar source. Because low levels of vitamin D are associated with depression, it may be beneficial to add vitamin D through your diet, light therapy, or a supplement. If taking a supplement, choose the “D3”version and consume with a fatty meal. Be sure to speak with your doctor before starting a nutritional supplement program. If low mood persists, contact your healthcare provider or local CMHA for additional information and resources.
Sean Miller, Canadian Mental Health Association, mbwpg.cmha.ca
6 Toxic Chemicals in Your Laundry Detergent
The laundry detergent you’re using may contain a cocktail of potent chemicals. Not only can these chemicals wreak havoc on your health, but they also are contaminating our waterways and harming the environment. Because laundry-care product manufacturers are not required to list all laundry detergent ingredients on packaging, it can be difficult for consumers to make informed choices. There are 7 toxic chemicals likely found in your store-bought detergents, according to the Environmental Working Group’s Skin Deep. Cosmetic Safety Reviews, research studies show that the chemicals in detergents link to allergies, irritation of the skin and eyes, organ toxicity, developmental/reproductive toxicity, neurotoxicity, endocrine disruption, ecotoxicology, and biochemical or cellular changes. Do your research as you may find out that it’s your laundry detergent that is causing your skin irritations or allergies.
Kevin Shale, Low Environmental Impact Technologies, leit.ca
Clean Eating: Squash That Apple Pie!
Squash for dessert? This is how to eat your veggies! Fast, healthy, easy, low-calorie and gluten-free – perfect to round out holiday eating. Ingredients: 1 medium cooked spaghetti squash, 2 apples chopped or sliced, 3 eggs, 1/2 cup brown sugar (or sweetener of choice), 1 tsp vanilla, 1 tsp lemon juice, 1 Tbsp cinnamon, 1/2 tsp nutmeg, 1/3 cup raisins or dried cranberries. Preheat oven to 375ºF. Spray an 8×8” baking dish with cooking spray. Whisk eggs, brown sugar, vanilla, and lemon juice. Chop cold squash into rice-size pieces. Add squash, apples, raisins, cinnamon and nutmeg and mix well. Add mix and distribute evenly in dish. Bake on middle rack for 45-60 minutes. Drizzle with maple syrup, sprinkle with toasted nuts and serve with plain Greek yogurt. Adapted from Cara Lyon’s Sweet Spaghetti Squash Kugel with Apples and Raisins, carascravings.com.
Lisa Kehler, www.offyourplatenutrition.ca
Focus on Finding the Solution
Would you like to find solutions rather than focus on the problems with your health, relationships, stress levels and life in general? By the time something in our life becomes a problem, there are already many factors that have contributed to the creation of the problem itself. When you shift your focus to finding a solution, you open the door for ideas, opportunities, growth and lasting improvements to emerge. On the contrary, focusing on and treating the problem often leads to temporary relief, coping techniques and ineffective treatments. How can you achieve the results you desire in health and life if the factors creating the problem still exist? Resolve and remove the factors within you and your environment that are contributing to the problem you are trying to resolve. In this process, you will discover and create the solution, and you will experience amazing, lasting results.
Shannon Russell, BodyMind Freedom Solutions, www.thedashmethod.com
Jealousy is a Gateway to Gratefulness
Nothing about jealousy feels comfortable or desirable. It touches that ugly aching knowing that life seems unfair in some way. When we become jealous of someone or something, it awakens the belief that we want something that we can’t have and there is not enough to go around. If we allow ourselves to go a little deeper, it also offers us important information about what our heart desires. When we are jealous, it awakens and brings into light what we want for ourselves. We can then start putting into action what we are wanting. There are times in life when jealousy is not able to be fully healed. Our lesson then is to accept and understand that our path is different from those around us. The best antidote for jealousy is gratefulness for life’s unforeseen gifts that enrich our lives with opportunities.
D’Arcy Bruning-Haid, www.souls-journey.com
All About The Hips
Did you know the hip joint has the most muscles acting directly upon it than any other joint in the body? The hip joint has 25 muscles that create movement and stability around the hip and lower extremity. Approximately 80% of people who have hip pain, did not experience an injury or traumatic event, meaning most people develop hip pain over time. This may be due to weakness or dysfunction of the muscles surrounding the hip. The hip joints connect the lower extremity to the rest of the body and are most important in allowing us to walk. Weakness in these muscles that surround the hip can not only lead to hip pain but may contribute to knee and ankle pain. If you are having hip pain, a physiotherapist has all the tools to assess, treat and provide an exercise program to target any weakness or dysfunction around the hip.
Kristy Maksymyk BMR-PT, www.prairietrailphysio.ca
Think Outside the Hoop!
The beloved Hula Hoop is making a comeback! Though not the way you may remember it. In the past 10 years this iconic children’s toy has evolved into a full body workout that not only burns 100 calories in 10 minutes, but also improves balance, coordination, flexibility and mobility. The hoop is best described as Playful Fitness; a non-competitive journey of learning and self-improvement. This high-energy creative outlet can be enjoyed at home while watching TV, or at work on your lunch break; making it the perfect instrument to stay motivated with your fitness goals. The awesomeness of the hoop doesn’t stop there! Remarkably, the hoop has a magical way of elevating your mood and boosting self-confidence. It has even been known to help those struggling with anxiety and depression. Best of all hooping doesn’t feel like exercise, it is play. So pick up a hoop; you sure to fall in love!
Karrie Blackburn, www.kurrentmotionhoops.com
