Your local resource for healing the mind, body and soul

It’s YOUR LifeSummer 2011

also inside10 Occupational Therapy Tips to ensure a great day

First Aid Homeopathy at the camp

Eating Healthy at Work

BrAd LEBLAnc inspires by doing the

impossible

2 summer 2011

It’s YOUR Life Media publishes four issues per year and is distributed to homes and businesses through targeted marketing via Canada post in the Greater Saint John area. Please send all inquiries to: Naturally for Life, Inc/It’s YOUR Life Media, 122 Hampton Road, Suite 3, Rothesay NB, E2E 2N5

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STATEMENT OF PURPOSE Our pledge to our readers is to bring mindful information about taking charge of your mind, body, and soul. We strive to bring together our communities in a wholesome conscious way. We think outside the box and choose to create our own futures. We attract readers who are engaged and committed to creating a future of continuous growth and education. It’s YOUR Life Media is an eco-conscious company; we choose eco-responsible practices.Advertisers

of products and services are fully and solely responsible for providing accurate and same as advertised information.

It’s YOUR Life Media assumes no responsibility for unsolicited material. Opinions expressed herein are those of the authors and advertisers and do not necessarily reflect those of the It’s YOUR Life Magazine publisher, editor, and staff. Contents of It’s YOUR Life Magazine are copyright 2011, all rights reserved. It’s YOUR Life Magazine may not be reproduced, digitalized, shared in whole or in part by any means without written permission of the publisher.

Published by Naturally for Life, Inc/It’s YOUR Life Media

Editor Terri-Ann Cormier

Graphic Design and Layout Kayti Taylor

Photography Mike Capson Photography, Trish Manuel Photography

Contributing Writers Deborah Ferguson, Allyson McQuinn, Kim Shaw, Merina Farrell, Christel Seeberger

Proofreading Kelly Ethridge

Printed by Century Publishing

Mailing/Distribution Canada Post

in every issue3 Editors Notes

4 Eco-girls notes A path to wellness

features 5 Natural Medicine

First Aid Homeoptahy at the Camp

12 Nutrition Eating Healthy at Work!

10 Fitness Kids Fitness is Shaping Up!

14 Recipes Fantastic Fiddleheads

15 Wellness 10 Occupational Therapy Tips to Ensure a Great Day at Work

contentsIt’s YOUR Life

on the cover8 Brad LeBlanc

Entrepreneur Brad LeBlanc inspires by doing the impossible

www.itsyourlifenb.com 3

Summer Issue

then quit! You have the uniqueness, the skills, and the mind to make a decision that resonates with you. You have the ultimate ability to make a choice that can either make you LOVE what you do or DISLIKE what you do.

Another strong reason why I can do all that I partake in, is that I have learned to take time for me. Now those who know me well know deep down this wasn’t always true. However the universe has a way of stopping us dead in our tracks if we forget that life still exists while we are working. I’ve learnt this lesson many times and it’s taken me that many to truly learn how to take care of me, spend time with loved ones and love what I do for work.

Remember you only have one life to live – It’s YOUR Life, so live this one right!

Well we made it! Summer is just around the bend and I’m positive I see some sun! Our 1st issue was an amazing success and our 2nd is sure to be even better. I’ve been asked recently where I find the time to do

what I do. Well I honestly don’t think I have any more time than the 24 hours allotted to each one of us within a day, however I do choose to spend my time working a slight bit more than others. Still, I find the time to be home in the evenings, horseback ride on Wednesdays and enjoy a Tuesday ‘me time’ each week.

I think in life, whatever it is YOU choose to participate in work wise, there

has to be a true love and passion for what you do. There is a favorite quote of mine that

I believe explains this process, “Choose a job you love, and you will never have to work a day in your life.” ~Confucius

I don’t want you to take this the wrong way, but if you do not love your job, your business,

Ed it or’s Not es

Phone: 506-848-0044 • Fax: 506-848-0047122 Hampton Road, Rothesay, NB152 Water Street, St. Andrews, NB

Email: naturallyforlife@bellaliant.comwww.naturallyforlife.com

facebook.com/the.eco.store

“everyday gifts with an eco-friendly twist”

4 summer 2011

Most recently I had the absolute pleasure in taking a course with Way of Wellness, a company owned and operated by Manon Pelletier. Based around the Ayurveda principles, Way of Wellness encapsulates a true mind, body connection and teaches students a better way of living.

As a sister science to Yoga, Ayurveda is the 5,000-year-old natural healing science of India. Ayurveda is a Sanskrit word that means the ‘science of life’. Ayus is union and vitality of the mind, body, senses and soul.

Ayurveda is the original system of ‘mind-body’ medicine and is still the most comprehensive system of disease prevention available today. It teaches us to live in harmony with the basic laws of nature and maintain balance of our unique mind-body constitution – known as dosha.

The 5 week program that Manon teaches here in Saint John, NB is absolutely amazing for those looking to find a mind, body balance and truly learn how to heal themselves. Currently in my 4th week of training, I am learning so much about how food we eat, the seasons, lifestyle choices, and knowing my specific dosha all can assist in my health.

I am a Pitta Dosha, which as described by Ayurveda is the “fire” principle. We Pittas are medium built, have sharp intellect, are good decision-makers, and good speakers. Knowing myself as I do, those weren’t

things I would call ‘new news’. However, a Pitta who is out of balance will be irritable, judgmental, experience indigestion, and exhibit many other body and mental signs. So why is that so important to know you ask? Well by knowing what a Pitta should look like ‘in balance’ and what the signs are of a Pitta ‘out of balance’ you have the ability to heal disease before it gets out of control.

The basic premise here is that our bodies give us signs well before a true disease emerges. If you know your dosha, and know the specific elements in life that help or combat your dosha, you will be able to make the necessary changes in your life to reduce the chances of disease.

Manon studied at the Chopra Centre a few years ago when she herself was experiencing lifestyle challenges and was not at the health she so desired. Her task when attending this program was to learn to heal herself, but she soon realized that her gift and purpose in life was to share her new found knowledge with others, and so Way of Wellness was born. A beautiful, small framed Vata (another type of dosha), with a personality that would light up the dark, Manon is a true teacher of Ayurveda.

To reach Manon please visit wayofwellness.health.officelive.com

Eco Girl is the face and voice of the earth’s eco shop located at 122 Hampton Road, Rothesay, NB. She speaks the truth about our environment, government, and chooses to share her knowledge with the community.

A Path to Wellness

Eco Girl’s Notes

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First Aid Homeopathy

When I first came to this system of medicine over 15 years ago, my sole goal was to alleviate my own family's sufferings. I recall one night when my toddler spiked a very high fever at midnight, I had the bottle of baby Tylenol in one hand and the homeopathic remedy Belledonna 30CH in the other. I skeptically vowed that when the homeopathic didn't work, I would send in a Tylenol chaser. As I gazed at her alarmingly red face and glistening eyes, I gave her a granule of the Belledonna and laid down next to her for

what I assumed would be a brutally restless night. I awoke in the morning to the sun pouring in through the blinds and an empty, albeit, soaking wet bed. Adie was playing with her toys on the floor with a healthy peachy complexion and I was floored.

As I got to be a better and better prescriber, studying courses in the art and science of homeopathic medicine, I decided to take the summer off from my consulting job as a financial

advisor to spend more time with my 2 and 6 year-old children.

We rented a rustic Camp in Quebec where little English was spoken with

few amenities. My husband would be

in-town about 90 minutes away

working during the week,

while I was going

to be

“roughing it” with my young babes in the woods. I packed my homeopathic kit with over 50 first aid remedies and headed out to the Cottage with fishing poles and life jackets. Admittedly, I was nervous and excited, but mustered the “Calamity Jane” part of my spirit and headed to moose and bear country by a pristine lake. On weekends, I was never so happy to hear tires on the gravel road in my life, heading into our camp!

As you head to your own camp this summer you can pack some of the same homeopathic remedies as I did in order to easily and simply apply the law of cure, “Like Cures Like,” in order to address your own first aid issues. You may be as surprised as I was at their effective, curative action, without causing an ounce of harm. Thankfully they are just as safe to administer to a 1 day old babe as they are to your 100 year-old Grandmother! You can swing by most health-food stores, some more holistic pharmacies, or where we work at Naturally For Life, The Eco Store, 122 Hampton Rd. in Rothesay, NB to source your homeopathic remedies for your home, camping trips, or weekly forays to the Camp. To order more extensive homeopathic kits, you can follow the link from our website in order to order yours and some reference materials to get you started: http://arcanum.ca/resources-for-new-

At The Camp

Natural Medicine

6 summer 2011

Cuts, Scrapes and Bruises Key Symptoms Remedy & Dosage

To avoid infection from open wounds:• CleanwoundwithasterilegauzesoakedinCalendulaandHypericum

mother tincture (dissolve a granule of the remedy in a small bowl of pure water).

• ApplyCalendulacreamorointmentdirectlyonthescrapeorthepadof the bandage before applying.

• Coverminorcutsandabrasionswithasteriledressingfor2-3days,changing dressing every 24 hours.

Moderate to severe bruising.

Arnica Montana Take30Cevery2hoursorally,upto6doses,then3dosesadayfor3days.(Never use Arnica on an open wound as it will aggravate it).

Wound feels cold and numb. Soothing feeling with cold compress.

Ledum Palustre Take6Cevery2hours,upto6doses,then3dosesadayfor3days.

Wounds with shooting nerve pain.Hypericum Perforatum Take30Cevery2hoursforupto3days.

Minor Burns & Scalding Key Symptoms Remedy & Dosage

Avoidtouchingburntorscaldedareaasmuchaspossible.• Holdundercoldrunningwatertocoolskinsurfaceandreducepain.• ApplyUrtica ointment to soothe the wound. caution:Ifaburnsurfaceislargerthat3-4inchesindiameter,seeahealthcare professional immediately.

Blistering burn or scalding. Searing pain.Applyingacoldcompressprovides soothing relief.

Arnica Montana Take30Cevery15minutes,upto3doses,followed by:cantharis Take30Cevery15minutes,upto6doses.

Continuous stinging and burning pain.

Urtica Urens Take30Cevery15minutes,upto10doses.

Insect Bites & Stings Key Symptoms Remedy & Dosage

Insect bite and sting pain, swelling and at times infection.• Removebeeorwaspstingerwithsteriletweezers.caution: If sting is inside the mouth, nose, ear, or if it’s in or around the eyes, rinse with cold water to reduce swelling and see a healthcare professional immediately.

Stung area is swollen, bruised and painful.

Arnica Montana Take30Cevery5minutes,upto10doses,followed by:Ledum Palustre Take6Cevery8hours,upto3days.

Stung area is red, feels hot and swollen.

Apis Mellifica Take30Cevery15minutes,upto6doses.

patients/books/home-remedies-the-best-remedy-kits-and-resource-books/

In conjunction with a good course in First Aid and CPR, here is a list of the 10 most common conditions and the must-have homeopathic remedies

for you to begin applying. Remember that these do not replace emergency

medical care at your local hospital, or generally resolve chronic constant diseases treated by your health care Practitioner, but they can allow you to easily and successfully resolve cuts, scrapes and bruises at a minimum.

Successful homeopathic treatment is best provided by a skilled Physician, however, a selection of remedies work for a variety of common ailments which are suitable for personal use. Homeopathic first aid remedies are most often dispensed in strengths (dilutions) of 6C, 9C, 12C and 30C, with 6C for acute or sudden unset conditions and 30C for slightly longer term, generalized conditions.

The following is a brief list of some of the most common first aid conditions and the corresponding homeopathic remedies you can choose from for your personal or family's first aid kit.

If you would like us to teach a class on homeopathic first aid prescribing, contact us at www.arcanum.ca and we can arrange to do it in person or remotely by teleconferencing technologies.

AllysonMcQuinn,DHHP,DMH,JAOHisaDoctorofNaturalMedicineandco-ownerofArcanumWholistic Clinic where she treats patients both locally in Rothesay, N.B. and internationally by Skype.Aftergivingbirthtoasonwhoshowedsigns of being in the autism spectrum, and then solvinghisissuesoutright,Allysonfoundheranswers for her son’s cure led her to study the 4

year medical program at The Hahnemann College for Heilkunst and Homeopathy.Thispursuitledhertowriteherfirstbook,ThePathToCure:TheWholeArtOfHealingwhichunfoldsherson’sheart-rendingstoryandanswerswhyhisissuesresolved.Allysoncanbereachedat506-698-9331orwww.arcanum.ca

www.itsyourlifenb.com 7

Nosebleeds Key Symptoms Remedy & Dosage

Nosebleeds due to injury or after blowing the nose violently.• Holdheadslightlyupinaseatedpositionwhilepinchingthelowerpart

ofthenostrilsfirmlyforabout10minutes,thenreleaseslowly.caution: If bleeding persists, see a healthcare professional.

Nosebleed after an injury.Arnica Montana Take6Cevery2minutes,upto10doses.

Nosebleed brought on by blowing the nose violently.

Phosphorus Take6Cevery2minutes,upto10doses.

Heat Exhaustion Key Symptoms Remedy & Dosage

Heat exhaustion is caused by excessive fluid loss in hot weather.• Laydownincoolplace.• Takefrequentsipsofsaltyseawater(1/2teaspoonofseasaltperpint

of water).

Nausea, severe headache aggravated by movement.

Bryonia Alba Take30Cevery5minutes,upto10doses.

Throbbing, splitting headache, hot face, sweaty skin.

Glonoinum Take30Cevery5minutes,upto10doses.

Motion Sickness Key Symptoms Remedy & Dosage

Caused by travel in car, boat, train, plane etc. Children are especially vulnerable.Homeopathic remedies can be taken up to one hour prior to journey to prevent motion sickness.

Nausea,dizzinessandfaintness,chills, sweating, worsens near tobacco smoke.

Tabacum Take6Cevery15minutes,upto10doses.

Queasiness,chills,headacheatback of head or over one eye, worse from food, tobacco smoke and coffee.

nux Vomica Take6Cevery15minutes,upto10doses.

Splinters Key Symptoms Remedy & DosageTo reduce chance of infection and tetanus, bathe the area with Ledum mother tincture.• Removesplinterwithsteriletweezers.

Stinging burning pain. Applyingawarmcompressmaydraw splinter closer to the surface.

Silicea Take 12C, 4 times a day, up to 14 days.

Blisters Key Symptoms Remedy & Dosage

Bubbles of fluid under the skin caused by friction or burning.• Ifblistersburst,bathewithcalendula and Hypericum solution.

Itching,burningblisters.Acoldcompress provides soothing relief.

cantharis Take 12C, 4 times a day until pain subsides.

Red, swollen and itchy blisters.rhus Toxicodendron Take 12C, 4 times a day until pain subsides.

Eye Injuries Key Symptoms Remedy & DosageThe eye is delicate and easily damaged by pressure, injury and foreign objects.• Washdustandgritfromtheeyewithcoldwater.• BathewithamothertinctureofdisolvedCalendula&Hypericumsolutionin

water to prevent infection. • Ifstillpainfulafterremovingobject,batheeyewithEuphrasiasolutionevery

4 hours. caution:Alleyeinjuriesshouldbeexaminedbyahealthcareprofessional.Ifeye has been penetrated or chemically contaminated, call an ambulance or other emergency care provider. Use a “donut” bandage to protect the eye while moving patient.

Black eye or bruising around the eye after injury.

Arnica Montana Take6Cevery2hours,upto4doses.

Blackeye.Persistentpainthatis soothed by applying a cold compress.

Ledum Palustre Take6Cevery2hours,upto10doses.

Injuries to the eye or the eye orbit, including broken cheek bones

Euphrasia and Symphytum Take6Cevery2hours,upto10doses.

Sprains & Strains Key Symptoms Remedy & DosageSprainscausedbyover-stretchingofligamentsmay be helped by binding with tensor bandage for support. Injuries can range from mild to severe which can also affect the muscle and skeletal systems. Symptoms include swelling, stiffness and pain whenever joint or muscle is used.• Providesupporttoinjuredareainthemost

comfortable position. • Toreduceswellingapplyacoldcompress

soakedincoldwaterand10dropsofArnicatincture.

• Iftheankleissprained,providefirmsupportand apply Arnica cream.

Pulledtendonsandligamentsaccompanied by pain and stiffness.

Arnica Montana Take30Cevery30minutes,upto10doses,followed by:ruta Graveolens Take 12C, 4 times a day until pain and stiffness subsides.

Torn muscle, hot swollen joints, pain is worse at the onset of movement and wears off with continued movement.

Arnica Montana Take30Cevery30minutes,upto10doses,followed by:rhus Toxicodendron Take 12C, 4 times a day until pain and stiffness subsides.

8 summer 2011

If you check out Brad LeBlanc’s Facebook page, you will discover his favourite quote, “Whatever you do, give it your all and you’ll get more than you ever expected.” It’s an apt quote for this enthusiastic 22-year-old from Riverview, who started his first business at the age of 11 as a dj with a karaoke machine from Wal-Mart. These days he gives it his all to attract the likes of Gene Simmons and Donald Trump to speak at events his current company, The Momentum Group, organizes.

“I really believe if you go in a direction and you want it badly enough and you do it because you love it then it will happen for you,” says LeBlanc. “And if you collaborate with the right

people and you learn and you grow and you push yourself every day far beyond what you think your limits are, there’s nothing you can’t do.”

Doing the impossible is not something LeBlanc thinks about, he just does it. Like the time he wanted the seemingly impossible-to-land, entrepreneurial speaker Sir Richard Branson for the Atlantic Dream Festival in Moncton last October. It only took four months of daily phone calls and a personal letter asking him to appear.

LeBlanc credits his parents with his belief that he can do anything. “I always had the freedom to try things and be creative and be myself. I got to play outside a lot and have great fun with friends and really use our imaginations.

That provided me with the opportunity to see you can create the world you want to live in and shape it to be exactly what you want.”

LeBlanc is inspired by people who chase after dreams that other people tell them are impossible – people who never give up. “You never know how close you are to success when you’ve given up,” says LeBlanc. “We believe in never giving up.”

He is also inspired by people who don’t lose themselves, people like the speakers he attracts to inspire others. “What we notice in leadership is the people who stay true to themselves are the ones who end up converting the rest of the people over to them.”

Staying true to himself, LeBlanc has grown The Momentum Group to eight staff and two office locations – one in Moncton and the second in Saint John. It began with a desire to bring together small business owners from around Atlantic Canada for a trade show with inspirational speakers. At the end of the day, the event attracted 200 businesses and started the ball rolling on follow-up events like the Atlantic Dream

Entrepreneur Brad LeBlanc inspires by doing the impossible

On the Cover

by Trudy Kelly Forsythe

Phot

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Festival with Sir Richard Branson, the Atlantic Brand Confabulation with Gene Simmons and IGNITE Conference for Women with Arlene Dickinson of CBC’s Dragons’ Den.

The next big event, SPARK Canada, will take place in Saint John with Rudy Giuliani, Danny Williams and Donald Trump who will share their inspirational stories of leadership, perseverance and entrepreneurial thinking. Because no matter what the event, LeBlanc’s main goal is to inspire people, to show them they control their destinies and that it is possible to do the impossible.

“In each of us lies the capacity to be great, to dream and to imagine and to create the world and the life that we want to live in,” LeBlanc says. “We truly are in control. When you collaborate and build a life worth living it’s a journey. It’s not about a destination. All we have to do is use our capacity. People really can change the world. I really believe that and we try to do that in all our events.”

Trudy Kelly Forsythe is a freelance writer living her dream in Hampton, NB. She can be reached at info@trudykellyforsythe.com.

Full Name: Bradley Paul Joseph LeBlanc (Brad LeBlanc)DOB: January 23, 1989Hometown: Riverview, New Brunswick

Q1: Your childhood existence obviously has a lot to do with who you are today! Did you ever dream of this life you are now living?

I always dreamed of being an entrepreneur but I also had a thirst for entertainment – the life I live today has exceeded even my greatest expectations. I have an inspiringleveloffreedom,amazingfriendsandfamily,andunconventional opportunities every day. I had some many “dreams” as a kid (and still do) I must have tried every sport and musical instrument in the book! I truly believe that life is about trying new things as often as possible and livingasfaroutsideofourcomfotzoneaspossible–myparents always gave me this privledge.

Q2: How did your childhood beginnings influence who you are today?

I was very active in the arts (drama, improv, musical theatre) and these creatives opportunities taught me how toappreciatebeinguniqueandhowbeing“weird”canbea hidden opportunity.

Q3: What are your goals; personally and business?

Moneyisnottheonlyendgoal.OfcourseIammotivated but experiences, and a lifestyle but I really thrive on building things... events.. companies... relationships. I’m far to scatterbrained to do the same thing forever so Ihopetobuildbusinessesandorganizationsinasmanydifferent cultures as possible – being focused always (of course)onAtlanticCanada.PersonallyIhopetolivealifewhere I don’t go numb – my greatest fear is not feeling emotion... there are so many numb people out there doing things that they hate and living a miserable life nowhere close to their truest potential. I wish to travel to as many places and meet as many people as possible so that I can find the roots of inspiration and to encourage others to tap into their capacity, talents, and ambitions and remember what it’s like to a bed.. simply fearless.

Q4: What are you reading right now?

Two books: The “Thank You Economy” by Gary VaynerchuckandtheBookofAwesome.

Q5: What inspires you to get up in the morning?

The opportunity to inspire others through our events and ambitions. The opportunity to learn form others and develop as a leader and an entrepreneur. Not knowing what the day will hold and what will become is truly energizing.

Q6: What environmentally sustainable practices do you implement in your daily life?

Shifting to be focused on electronic project management, invoicing, and sales software (cloud based).

In Front: Ryan Boudreau, Apryll Stansfield, Trudy Boutilier, Brad LeBlanc, Doug Cox, Henry Wojcicki, Back: Denise Godbout, Melanie Holmden, Photo by Douglas Cox

Q7: Do you eat well?

Not as well as I should but am making a lively effort towardseatingmorelocallygrown/raisedandpreparedfoods.

Q8: How do you remain so positive in a world that uses excuses as a crutch?

By using the negativity as motivator for the positivity. When we get out of our own way – the world is truly limitless. I do my best to surround myself with people who “justdoit”-andthenmagichappens.

Q9: Do you use affirmations? If so, what are they?

We live in a world of our own creation – we have the talents, skills, and abilities as humans to accomplish anythingthatwesetourmindsto.Weneverknowquitehow close we are to making huge when we giveup – so never give up. Finally – it’s really hard to beat someone whonevergivesup.Theseareawesomequotes.

Q10: Have you lost any friends on your rise in business?

Yes. Tremendous personal sacrifices and unfortunately the loss of friends. More due to the lack of time than anything else

Q11: Who inspires you?

Peoplewhobelieveinthemselvesregardlessoftheirfinancialbackground,orexcuses.Thelittleguy/girlwiththe BIG dream who simply won’t give up.

Onaglobalscale:SirRichardBranson,LanceArmstrong,MichaelJ.Fox,Oprah.

Q12: Any advice for other dreamers and doers in our community?

Do not ever give up on yourself – fight the best fight you can. When we want to be successful as badly as you want to live – then you truly will be. Don’t let anyone ever tell you that you can’t do something, that you’re not good enough.. go out and prove them wrong.

Q14: What’s next?You tell me! We rely heavily on the ideas and creativity

of those who attend our events to gear the next initiatives.

Anything to add?Dream it. Live it.

Iamsoencouragedbytheamazingsupportof

local entrepreneurs and business people who have embracedthisprojectandmyoutlookhereinSJwhoare instrumental. Some special thanks to Cathy Coyle fromLexusofSaintJohnwhoisthepresentingsponsorofSPARK.Someothervaluablemembersofthebusinesscommunity I need to thank are Bill Eaton, Bob Manning, Steve Carson, and Imelda Gilman.

10 summer 2011

Stats Canada recently released an alarming statistic that 26% of Canadian children are either overweight or obese! The scary thing is that this number is rising and medical professionals are predicting that children will be seeking medical help for lifestyle preventable diseases such as Type 2 Diabetes, Hypertension and Coronary Artery disease at the same time as their parents! This means that children will be getting sicker earlier.

The plus to all this is, that these diseases are preventable by adopting a healthy eating plan and daily exercise. Some simple changes to our children’s diet and daily schedule can make a world of difference in the health of our kids today, our future generation.

Eat Well Live Well:One of the best gifts we can give our children is healthy

nutritious foods. A poor diet consisting of processed, “fast” or refined foods or foods high in sugar, fat (especially saturated or trans fat) and salt is hurting our children. This type of eating plan can lead to many diseases including those diseases mentioned above, as well as general lethargy and obesity.

On the contrary, serving our children with natural foods such as fruits, vegetables, whole grains, low-fat dairy products, beans, nuts and seeds, fish and other lean cuts of meat provides the nutrients and energy they need to grow and function well, both physically and mentally. You can start by providing a healthy lunch and snacks. If time is an issue, grab a cheese string, fresh fruit, pre-cut veggies, yogurt or a fruit cup rather than a processed item. Try to add a daily salad and don’t forget to include an orange veggie each day. The best time to get reluctant kids to eat veggies is when they are hungry. A fruit and veggie tray with some nuts and seeds is a yummy after school snack. Also, try to limit treats to one per day.

Getting your kids involved in shopping, meal planning and preparation is not only fun and educational but empowers them to make their own healthy choices which they can carry with them for a life time.

The Canada Food guide is another great place to start. Visit the Dietitians of Canada web site: www.dietitians.ca for some excellent resources. You child can print out their own personalized Canada’s Food Guide to post on the fridge or in their room at www.healthcanada.gc.ca/foodguide.

On January 24th 2011, the Canadian Society for Exercise Physiology (CESP) released new physical guidelines to describe the amount and types of physical activity that offer substantial health benefits to children, youth and adults (visit www.csep.ca/guidelines to view or print of your own copies). These guidelines were researched and published to replace the Government of Canada’s and CESP’s outdated Canada’s Physical Activity Guides.The guidelines are as follows and may

surprise you. See how your children stack up:

Canadian Physical Guidelines for Children and Youth 5-17 Years:

For health benefits, children and youth aged 5-17 years should accumulate at least 60 minutes of moderate- to vigorous-intensity

Fitness

Kids Fitness isShaping Up

www.itsyourlifenb.com 11

physical activity daily. This should include:1. Vigorous-intensity activities at least 3

days per week.2. Activities that strengthen muscle and

bone at least 3 days per week.3. More daily physical activity provides

greater health benefits. Being active for at least 60 minutes

daily can help children and youth: • Improvetheirhealthandfitness• Dobetterinschoolandfeelhappier• Growstrongerandlearnnewskills• Havefunplayingwithfriends• Maintainahealthybodyweight• Improve their self-confidence Ramp up the intensity:

What is the difference between moderate and vigorous intensity physical activities?”

Moderate-Intensity Physical Activities: Any activity that causes children and

youth to breathe heavier and sweat a little is considered a moderate activity. This can include: bike riding, hiking, running around the playground or backyard, etc…

Vigorous-Intensity Physical Activities:Physical activities that cause children

and youth to sweat and be ‘out of breath’ are considered vigorous activities such as: continuous running and swimming, hockey or basketball practice, soccer, fitness class, etc…

Parents and care-givers can help kids swap sedentary time with active time by helping to plan their children’s daily activity time and participating with them as well. CSEP recommends: 1. Consider active transport to

school instead of driving. Walking with a group of kids from the neighbourhood, rollerblading or biking with your kids, where safe, is a great way to start and end the school day.

2. Promote active play afterschool by limiting screen time and planning outdoor time instead. Some fun ideas can include: playing tag, going to playground with friends, run on the beach, hike a trail, sledding, snowshoeing, x-country skiing, bouncing on the trampoline, kicking a soccer ball around, great obstacle courses, ball hockey, scootering, biking, skateboarding, go to the gym (youth), basketball, tennis, etc…Create a routine of outdoor active time every day.

3. Plan active family time rather than video games or other sedentary activities in the evening. Kids love it when their parents or caregivers play with them. This not only promotes family bonding and fitness but sets a great example. Let your kids choose the activity or offer suggestions. Go for a family bike ride, play soccer, basketball or baseball,

play hide and seek or join a family friendly bootcamp like the one at the Q-PLEX Thursday evenings from 6-7.The keys to success in promoting

healthier children are to provide nutritious foods, educate and empower, involve your kids in food and physical activity decisions, follow the CSEP guidelines for physical activity (a minimum of 60 minutes per day), create outdoor active after school routines, provide opportunities and suggestions, be a role model, get involved with your kids and lastly make it about playing and having fun rather than exercise.

Wellness is a journey…what’s the first step you can take today to make healthier choices for your children?

Be Fit ~ Be Strong ~ Be Happy ~ Begin…..

Merina Farrell is a Nutritionist(B.A.Sc.),PersonalTrainer,BootcampLeader,Motivational Speaker and Wellness Coach. She trains uptown or inQuispamsiswhere

she has her own wellness studio Merina has great success in helping her clients reach their goals. For more information contact her at merinafarrell@gmail.com or go to www.merinafarrellwellness.com

Shaping Up

12 summer 2011

Many are familiar with the struggle of trying to maintain healthy eating habits at work. For most of us, our place of employment is where we spend the better part of our day – and unfortunately, where unhealthy food and bad eating habits often surface. In the workplace, people tend to celebrate successes, special occasions, holidays, and birthdays with food. Furthermore, there is the temptation by co-workers bringing sweets into staff rooms and communal kitchens. Fast food, processed food, and “treats” are also common in many work settings, as are luncheon meetings at restaurants or ‘fast food take out’ establishments. Clearly, eating healthy at work is not always easy, but the following guidelines can help you regain control over your workplace eating habits

Avoid eating out: Obviously a routine of eating at restaurants, ordering meals to go, and munching on other quick, ‘convenient’ food, is a challenge for any healthy lifestyle. Rather, try to pack your own lunch. Bringing food from home allows you the freedom to select nutritious choices; and taking the time to prepare your lunch in advance will also discourage you from going out to eat. It is also a significant savings.

When the option does present itself to buy your lunch, opt for fresh salad with a good source of protein, vegetables with chicken or fish, or even a pita pocket filled with fresh ingredients rather than deep fried, fatty, salty food.

Additionally, when you make a healthy dinner at night, make extra and keep leftovers for the following day. Put ingredients aside for quick pita pockets or wraps, or chop extra ingredients for a salad and protein.

Don’t keep junk food in your desk: There is no quicker way to consume empty calories than to blindly munch on crackers, chips, granola bars, or a similar type of processed food throughout the day. Most food that lasts inside a desk long term is void of nutrients and full of refined, artificial ingredients. Instead, opt for hearty, protein-rich snacks like raw nuts or organic rice crackers with nut butter, unsweetened apple sauce or fresh fruit. Homemade cookies and muffins with

Eating Healthy

Nutrition

by Deborah Ferguson at Work

www.itsyourlifenb.com 13

healthy ingredients are also satisfying to have on hand. Small peel-back tins of water-packed tuna and salmon are surprisingly convenient to have in your desk and if you have access to a fridge, small containers of hummus and yogurt can be great too.

Recognize your weakness(es): Examine your eating habits in the workplace and identify your particular weakness. For some people, it is the vending machine, or the box of doughnuts facing them every morning. Believe it or not, these temptations will be less appealing on a full stomach. Eating breakfast is essential for good health. To being with, you do not want to start your day on an empty stomach; doing so results in blood sugar plummeting, often just as you are getting into the swing at work. This can often result in a craving for a sugar fix such as a doughnut or pastry, or another unhealthy choice.

Eating such foods early in the day puts your body in a deficit position, which often determines a negative eating pattern for the rest of the day. People who eat breakfast, on the other hand, are more likely to eat better throughout the day. Additionally, aim for a protein-rich breakfast rather than one with heavy, sugary carbohydrates. Examples of a healthy breakfast would be an egg or egg-white dish, fruit smoothie, yogurt or cottage cheese with fresh fruit, multi-grain toast with nut butter, oatmeal with flaxseed and nut or soy milk, etc.

For other people, working in a high stress environment drives them through the day without taking time to sit down and eat at all, let alone think about eating well. Someone in this situation needs to work hard to be a conscious eater. Take the time necessary to eat your meal slowly. Be a conscious eater.

Another key practice is to eat consistently throughout the day (at least every 2 1/2 – 3 hrs) to keep your blood sugar balanced. This will also prevent you from experiencing that mid-afternoon drop between the hours of 2 - 4pm when you are most apt to feel headachy, tired, irritable, and to crave sugar. Also, not eating all day always results in overeating at night – a common mistake that results in rapid weight gain and stress to the body.

Get moving: If you are one of millions of Canadians who work sitting at a desk all day, take advantage of any opportunity to get out of your office and move. Take time throughout the day to incorporate some physical activity. If you work in a high rise building, climb the stairs once or twice a day. Sedentary workers tend to lapse into a routine of sitting down all day, driving home, and sitting around all night, burning minimal calories and slowing metabolism to a crawl.

Drink water: Many offices are stocked with unlimited cans of pop and juice, especially through vending machines and office lunch rooms or cafeterias. Many more offices have coffee brewing throughout the day, along with generous portions

of cream and sugar. Employees can come to depend on these conveniences, and often develop bad “drinking” habits simply by proximity.

Staying hydrated should have nothing to do with fat and calories. Water is always the best choice when selecting a beverage. In his very popular book, “Your Body’s Many Cries for Water”, Dr.F Batmanghelidj discusses how chronic dehydration contributes to headaches, cravings, low energy, weight gain, and stress, to name just a few. Aim to drink a minimum of 7 – 8 glasses of pure water a day. This can be flavoured with fresh lemon or lime, or liquid chlorophyll.

As a final word of advice I would suggest that you carefully examine your workday habits and incorporate the changes you decide are necessary to achieve optimal health.

Good luck!

DeborahFergusonB.A,RNCP,ROHPisaRegistered Nutritional Consultant and has recently obtained her certification as a Registered OrthomolecularHealthPractitioner.Shepractisesin Rothesay, New Brunswick. To schedule a consultationpleasecontact506-847-7049orvisither website at: www.deborahferguson.ca

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14 summer 2011

10If you snooze, you may lose come fiddlehead season. This spring delicacy is actually the young buds of the ostrich fern, North American’s most common fern. Fresh fiddleheads are a good source of potassium, vitamin C, niacin and iron. They are found in abundance alongside many streams, rivers and in shaded wooded areas. However, they only remain in their coiled state for 2-3 weeks. Be sure to check your known area every day as bright sunshine can make them open very quickly and you will be disappointed.

Fiddleheads are completely wild and organic, growing without additives or artificial fertilizers. North American Indians appreciated fiddleheads long before the arrival of Europeans. The plan has also long been known to the Japanese and the aboriginal peoples of New Zealand and Australia.

Fresh fiddleheads only show up in stores for about a three week period, usually in May. The rest of the time, you can usually find them in the freezer section of your supermarket. They are very perishable and should be refrigerated as soon as possible after picking to keep them from ripening further. They will keep for 2-3 days.

Fiddleheads benefit from a thorough wash to remove papery husk – even a soak to remove soil and grit. Trim the base to remove the tough, chewy butt end. I always boil slightly first before using in any recipe as they to tend to turn the water slightly black. Then you can add them to a cream sauce or delicate soup that would otherwise be discoloured.

Taste definitions vary. Some say fiddleheads taste like asparagus, only sharper, with a spinachy similarity, to. They are early and nutty, but don’t eat them raw.

KimShawLOVESfood.Theoldestof five, she often cooked for her siblings in her teens and often conversations would turn to recipes, entertaining and cooking in social environments. Kim wasintroducedtoanamazingbusiness opportunity and her

favoritefood-CHOCOLATEinearly2007.Thisisnoordinary chocolate – it is Xocai –The Healthy Chocolate www.nuggetofl ove.com

Fantastic Fiddleheads

Flavours develop best if you let this easy salad sit in your fridge for at least four hours before serving. Toast sesame seeds in a dry skillet at high heat for several minutes until browned.

1 lb. Fiddleheads, trimmed, de-husked2 tbsp. Canola oil1 tbsp. Rice vinegar1 tbsp. Soy sauce or Tamari1 tsp. Toasted sesame oil½ tsp. Organic sugar1 tbsp. Toasted sesame seeds

In a large pot of boiling, salted water, add fiddleheads. Cook, uncovered, 5 to 7 minutes depending on size, until tender. Rinse under cold water; drain. Blot dry with paper towels.

Meanwhile, in a small bowl, combine oil, rice vinegar, soy sauce, sesame oil and sugar.

In a serving bowl, toss fiddleheads with dressing. Refrigerate, covered, at least 4 hours. Serve chilled or at room temperature, garnished with sesame seeds.

Makes 4 servings

Fiddleheads in Asian Vinaigrette

Recipes

www.itsyourlifenb.com 15

101. Plan out your job tasks and assemble

all needed supplies in advance. Thinking ahead prevents workplace injuries.

2. Use a cart or trolley to transport heavy items.

3. Always use good posture; avoid excessive bending, reaching, carrying and lifting.

4. Alternate your position and take frequent stretch breaks throughout the day. A good rule of thumb is 10 minutes out of your chair for every 50 minutes you sit in it.

5. Pace yourself by rotating heavy tasks with light tasks throughout the day

and the week.6. Use two hands when you do

need to lift objects.7. Slide objects along a counter

or desk instead of lifting them wherever possible.

8. Avoid a prolonged tight grip or twisting motion of your hands and fingers.

9. Make your workplace and workspace comfortable for your mind, body and spirit. Consider your body proportions when setting up your desk or workstation. Listen to music on headphones, wear comfortable clothing, and choose pleasing visuals for your work area.

10. Listen to your body, pain is a signal that you are overdoing it!

When do I need to see an occupational therapist at work?✔ My physician recommends

occupational therapy.✔ My health care provider such as

my physiotherapist, chiropractor, or massage therapist recommends occupational therapy.

✔ My employer recommends occupational therapy.

✔ I have tried to adjust my workstation or desk to be “ergonomic”, but I am unable to successfully do so.

✔ I have adjusted my workstation, but continue to experience symptoms such as pain, numbness or tingling.

✔ I am returning to work after a workplace injury.

✔ I am returning to work after illness or injury that may affect my ability to do my job tasks.

About private occupational therapyOccupational therapy may be an individual benefit of extended health care insurance, motor vehicle accident insurance or long term disability

Occupational Therapy Tips to Ensure a

Great Day at Workinsurance. Occupational therapy is a tax deductible medical expense per the Canada Revenue Agency. Employers may also pay for private occupational therapy to help their employees, improve workplace health and wellness and prevent workplace injuries.

From Occupational Therapist Christel Seeberger BSc.O.T., OT(c), OTR., OTReg.(NB)Christel has been an occupational therapist for 17 years. She is the owner of tOTal ability, an occupational therapy private practice, with a team of twelve occupational therapist who provide services to children, adults and seniors at home, school work and clinic in Saint John, Fredericton and Moncton, New Brunswick as well as New Glasgow, Nova Scotia. Learn more about Christel, occupational therapy and tOTal ability at www.totalability.ca; find us on Facebook or follow tOTal_ability on twitter.

Christel Seeberger has been an occupational therapistfor17yearsand launched her private practice,tOTalability,9years ago to share her passion for occupational therapy with the world.

Sheandherteamof10occupationaltherapistshelp children, adults and seniors at home, school and work throughout southern New BrunswickandattheirSaintJohnclinic.Visitus at www.totalability.ca,followtOTal_abilityontwitterandfindtOTalabilityonFacebook.

Wellness