Dan Graham and and More! Mike Trauner

THE OTTAWA VALLEY’S HEALTH MAGAZINE HealthMattersFREE! WINTER 2018 Stories From The Invictus Games: Inside: DNA, The inspiring lives palliative care, of Brenda McPeak, eating healthy Dan Graham and and more! Mike Trauner

Smudging, Self-Care, Insurance and Try Our “Whey” more! Curling Quiz! Training For 10 Minutes Health Heather Kilius Facts is a double world The Crossword silver medalist FEBRUARY 9-11, 2018

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FROM THE PUBLISHER HEALTH INTERVIEWS

13 - Stories of the Invictus Games: Brenda McPeak, Dan Graham and Mike Trauner Time To Go Offline 25 - Training For 10 Minutes: Heather The lure of self-diagnosing may Kilius’ journey to the world stage cause more illness than cures HEALTH EXPERTS In December, I read a CBC story about a woman who was able to get a prescription for medical marijuana 6 - Whey Underrated for her daughter. The mom had done “extensive 7 - DNA and Your Medications research online” and felt this might be a solution to 8 - Why Self-Care Matters manage her child’s often-violent behaviour. 9 - Homeopathy and Healthy Appetite 10 - Consider RTO Health Insurance Jennifer Layman, Publisher The CBC story debated whether giving a child 17 - Three Parts to a More Active Life medical marijuana was a good option or a bad one, 18 - Pembroke & Area Airport and that’s not where I’m going in this column. My 20 - The Smudging Ceremony question is this: do people really know how to WINTER 2018 21 - Drug Coverage Changes differentiate between good and bad information that 22 - Celebrate March 8th 2113 Petawawa Boulevard, they find online? Pembroke, Ontario K8A 7G8 23 - How To Have The Life You Want Phone: 613-732-7774 28 - Let’s Move Out Of Our Silos As an example, I Googled five “symptoms” to see [email protected] 29 - Is Your Portfolio Healthy? www.ovhealth.ca what kind of health problem Google thought I could have. The symptoms were: constipation, poor 30 - Being Safe Around Open Flame www.facebook.com/ 31 - Caring at The End Of Life healthmattersmag memory, sinus congestion, frequent headaches and ADHD. Do you know what came up as an answer? 32 - Get A Winter Workout Contacts: Concussion, depression, carbon monoxide poisoning, Jennifer Layman, Publisher Kallie Doering, Coordinator lyme disease and a gluten allergy. And that was only GENERAL INFORMATION the first two links! No part of this publication may be 2 - Health Information and Hotlines reproduced without our consent. Imagine taking medication for depression when you While every effort has been made to 3 - Canada Agriculture Day ensure accuracy, we cannot be held actually have lyme disease? Now you're not only 34 - Health Services Listings responsible for any error or treating the condition you actually had, but also now 35 - Egg Safety omissions that may occur. Designed reversing the treatment you underwent for a condition and produced by Forward Thinking Marketing Agency. you never had. That's no way to live. FUN & GAMES A HEALTHY LAUGH Anyone can be an "expert" on the internet. All you have to do is start a blog and ramble on and on about 4 - Health Facts Brian, a hypochondriac, a topic. As long as you use certain “key words” and 24 - All About Curling bumped into his doctor one link to things, Google will increase your ranking and 33 - Crossword day at the supermarket. you will become more of an “expert!” No knowledge 36 - Crossword + Curling Answers “Doc!” Brian exclaimed, “I’ve or education required. been meaning to tell you... remember those voices I Does that sound like the kind of “expert” you want kept hearing in my head? I to trust with your health? If not, Health Matters QUOTABLE haven’t heard them in over a offers you another year of real, live experts - real week!” people with real education and hand-on experience! “It's not about perfect. It's about “Wow! What wonderful Call us old-fashioned, but we still think that a real effort. And when you bring that news Brian! I’m so happy for person is a better option. I bet, you would agree. effort every single day, that's you!” his Dr. Exclaimed. Wishing you all a happy and healthy 2018. where transformation happens. “Wonderful?” asked a dismal That's how change occurs.” looking Brian. “There’s nothing wonderful about it. I’m afraid my hearing is JILLIAN MICHAELS starting to go now!” Jennifer Layman, Publisher

CONTENTS HEALTH MATTERS MAGAZINE PAGE 1 Health Hotlines and Information

GOVERNMENT SERVICES Veterans Affairs Canada Assistance Mental Health Crisis Line www.veterans.gc.ca www.crisisline.ca Telehealth Ontario 1-800-268-7708 1-866-996-0991 1-866-797-0000 For military, veterans, spouses and children For individuals aged 16 years or older who Free, confidential telephone service to get and some public servants (depending on are experiencing a mental health crisis and health advice or general health information Ministry.) 24 hours. who live in Renfrew County and other from a Registered Nurse. 24 hours. regions. 24 hours. HELPLINES & HOTLINES Health Canada AIDS/HIV Hotlines www.healthcanada.gc.ca Robbie Dean Family Counselling Centre www.cdnaids.ca 1-866-225-0709 www.robbiedeancentre.com 1-800-668-2437 Phone: 613-629-4243 Information, counselling and safer sex Seniors Info Line Calls answered 24 hours a day, 7 days a information. Monday to Friday from 1-888-910-1999 week. For kids, teens, adults and seniors. 10:00am to 10:30pm, and Saturday and Sunday from 11:00am to 3:00pm. Ontario Ministry of Health and Long Regional Assault Care Program Term Care www.renfrewhosp.com ADDITIONAL INFO www.health.gov.on.ca 1-800-363-7222 1-800-268-1154 Renfrew County service to report assault Ontario Poison Centre and abuse. 24 hours. www.ontariopoisoncentre.ca OHIP Information Line 1-800-268-9017 www.health.gov.on.ca Ontario Drug & Alcohol Helpline Information about poisoning exposures, 1-800-664-8988 www.drugandalcoholhelpline.ca ingestion and inhalation, etc. 24 hours. 1-800-565-8603 Ontario Drug Benefit Program Quebec Poison Centre www.health.gov.on.ca Ontario Problem Gambling Helpline www.santemontreal.qc.ca 1-866-811-9893 www.problemgamblinghelpline.ca 1-800-463-5060 1-888-230-3505 Information about poisoning exposures, Ontario Provincial Police For people who want help with gambling ingestion and inhalation, etc. 24 hours. www.opp.ca issues, including family members. 24 hours. 1-888-310-1122 Recalls and Advisories Drug related or non-emergency calls. Kids Help Phone www.consumerinformation.ca Information or reports to be made to police. www.kidshelpphone.ca Canadian recalls and safety alerts database. 24 hours. For emergencies call 911. 1-800-668-6868 For youth up to age 21. 24 hours.

PAGE 2 HEALTH MATTERS MAGAZINE HEALTH INFORMATION CANADA AGRICULTURE DAY HEALTH MATTERS MAGAZINE PAGE 3 There are three distinct types of muscle cardiac, smooth In 2013, 1 in 6 full-time Fat is found in both and skeletal. Cardiac Regular Force members of animal and plant muscle is found only in the the Canadian Armed based foods such as heart. Forces reported symptoms meat, butter, nuts and ******************* of at least one of the vegetable oils. Each Skeletal muscle is the body's following disorders: gram of fat provides major depressive largest tissue, accounting 9 calories. In for approximately 45 episode, panic percent of body weight in disorder, PTSD, comparison, each men and 36 percent in generalized anxiety gram of protein or women. disorder, and alcohol carbohydrate abuse or dependence. Water based exercises can provides 4 calories. reduce your body weight by 90 percent, which reduces stress on the joints.

Since 2012, women have participated in every Olympic sport at the HEALTH Games.

******************* The game of ringette was Concussions Weight Watchers was In 2015, 46% of Canadians represented started in 1963 by 40- invented in Canada by year-old Jean Nidetch, a aged 1 year and older 21% of reported using a nutritional Sam Jacks, who at the Brooklyn homemaker. supplement. This is the time was the director of Ontario equivalent of approximately parks and recreation in student 15.7 million people. North Bay, Ontario. injuries that are treated Multivitamins were the most by a doctor common nutritional or nurse. supplement products used by Canadians in both 2004 and Canadians' use 2015. Nearly one-quarter of nutritional 50,000 Canadians are supplements (23.1%) of Canadians took at diagnosed each year with containing heart failure. least one multivitamin Vitamin D rose supplement in 2015. to 33.5% in 2015.

85% of hospitalizations due to injury for seniors are falls. 50% of falls that lead to hospitalization among seniors occur at home. 20-30% of seniors fall each year. The average senior stayed in hospital 10 days longer for falls than for any other cause. Falls are associated with over 1/3 of admissions to long-term care facilities after being released from the hospital.

PAGE 4 HEALTH MATTERS MAGAZINE HEALTH FACTS Canada has participated in every Summer and Winter An person’s energy requirement varies Paralympic Games since Tel due to age, sex, weight, height and Religion Aviv, Israel in 1968. in Canada In 1968, there were 22 activity level. In 2015, the daily average Canadian wheelchair energy intake of children aged 1-13 athletes who participated, years was 1,680 calories. For teenagers 22,102,745 out of a total of 750 14-18 years old, the energy intake was Christians in Canada: athletes from 29 countries. Anglican, Baptist, Catholic, 2,112 calories. Adult Canadians aged Lutheran, United Church, Canadians won 19-50 consumed 1,978 calories daily Pentecostal, Christian 6 gold, 6 silver and and Canadians aged 51 and older had Orthodox, Presbyterian 7 bronze daily calorie intake of 1,762 calories. and “Other Christian.” medals. ******************* 7,850,605 Canadians who declare no religious affiliation. ******************* 1,053,945 Canadians who declare a Muslim religious affiliation. ******************* FACTS 497,960 Canadians who declare a Hindu religious affiliation. The first curling stones There are two Physical activity has were made of iron major types of ******************* been shown to 454,965 and were shaped carbohydrates: Canadians who declare a like tea kettles. starch and reduce the risk religious affiliation to Sikh. They weighed 60-80 sugar. Starch of over 25 comes from ******************* pounds each for men chronic 366,830 and 40-48 pounds for women. grain products conditions. and vegetables Canadians who declare a 2 Buddist religious affiliation. such as breads, 5 ******************* Omega-3 fatty acids are rice or corn. The leading causes Natural sugars, 329,500 essential fats, meaning the body of head injuries in Canadians who declare a cannot make them and they are in foods like fruit, milk and Jewish religious affiliation. must be consumed. Supplement Ontario are: sports vegetables. ******************* products containing Omega-3 (45%), falls (16%) 195,775 fatty acids such as fish oils and and bicycle Canadians who declare an flaxseed oils were used by 11.8% accidents (5%). "other" religious affiliation. of Canadians in 2015. *******************

Girls who don’t play Nine in 10 Canadians Researchers have In 2010, one-third over the age of 20 of Canadian men sports by age 10 have found that people who only a 10% chance of have at least one risk exercise with someone and one-sixth of factor for heart Canadian women being physically active at they think is better than 25. If mom plays a sport, disease. Four in 10 they are, increased regularly have three or more risk participated in there is a 22% increase their workout time and her child will participate. factors. intensity by 200%. sport.

HEALTH FACTS HEALTH MATTERS MAGAZINE PAGE 5 Athletes and sports immediately after consumption. enthusiasts are no stranger to After a workout, when the whey protein, but the health Whey Underrated body is in overdrive trying to benefits of whey protein go far By: Natalie Rivier, Branch Manager repair muscle tissue, whey beyond body builders and gym protein is the perfect recovery rats. Protein is an essential food. But whey protein can be macronutrient used by the beneficial in other areas of life body to build things like hair, as well. During times of growth skin, nails, organs, tissues, and development, our protein antibodies, hormones, needs are higher. Teens, women enzymes, and yes, muscles. who are pregnant or lactating, Without adequate protein in anyone recovering from an the diet we are susceptible to injury and vegetarians who may disease and illness. not be consuming enough Protein rich foods typically protein can all benefit. People require a great deal of who lead busy lives and don't digestion. Unfortunately many always eat enough of the right of us suffer with digestive indicates how well the body can it has a BV of 110! Whey protein foods could also consider whey insufficiencies due to poor diets absorb and use the protein in a isolate, found in most health protein in their diet. that are high in sugar and particular food as well as how food and supplement stores, is a Whey is a simple and effective contain refined carbohydrates many different amino acids are powder derived from the whey way of ensuring enough protein and trans fats. This can lead to in it. A protein containing all in milk. What makes whey that the body will actually use. poor digestive function resulting nine of the essential amino acids protein isolate such a great ----- our body needs, plus many of the protein rich food is that it in constipation, diarrhea, ASK THE EXPERT: bloating, gas, allergies and non-essential amino acids, has a contains all the essential and high BV. For example, eggs have non-essential amino acids our Natalie Rivier, Branch Manager incomplete digestion of food. If Canadian School of food is not properly digested a BV of 100. Eggs are the bodies need to build and grow. standard to which all other foods In addition, because the amino Natural Nutrition then it cannot be absorbed and www.csnn.ca/ottawa used properly by the body. are compared. Beef has a BV of acids derived from whey have www.facebook.com/csnnottawa Protein based whole foods 94 and chicken has a BV of 79. been isolated in their purest have a Biological Value (BV) To many people's surprise, the form, they require essentially no www.twitter.com/csnn associated with them. This rating one food that weighs out over all digestion so they can be sent to Instagram: @csnnottawa of these is whey protein isolate; work in the body almost

PAGE 6 HEALTH MATTERS MAGAZINE HEALTH EXPERTS We all know that DNA is How Do I Find Out the blueprint to our body's About My Genes? construction and function. It Some pharmacies, like ours, controls our eye and hair DNA and are now offering “myDNA” colour, if we are tall or short, testing. This DNA test will give or if we are at higher risk for Medications: a report detailing your drug certain cancers. But did you metabolism, and provide know that your DNA has an recommendations on doses and impact to medications? The future drugs that may be better suited Your DNA controls how you in treating your conditions. It metabolize drugs. Most can be a very useful tool for medications must undergo a is now health professionals to assist in conversion or metabolism of By: Jason Shreenan, customizing your medication to some kind. Some medications your specific genes. The answers must be converted by the body Pharmacist to better results and less side to become active. If they are effects might be in your genes! not converted, then they do not Truly customized drug therapies work. Others are active as For example, the pain reliever, health (ie: anxiety, depression), are now becoming a reality. soon as you take them, but they codeine, must be converted in pain (ie: opioids), cardiovascular Your pharmacist is your most must be metabolized in order to order to be active. Patients who (ie: blood thinners), or stomach accessible health care provider. get them out of the body. These have a genetic variation that (ie: acid reducers) conditions. If you have questions, feel free conversions and metabolisms make them a “slow” metabolizer Perhaps you have literally tried to ask! work pretty much the same from of codeine, will get little or no everything for a stomach ----- person to person. pain relief from it. However, if a condition and nothing seems to ASK THE EXPERT: So, a drug given at its usual patient is a “rapid” or “ultra- work. Or, maybe you know Jason Shreenan, Pharmacist dose will have its usual effects rapid” metabolizer of codeine, it someone who has terrible side Rowan’s Pharmasave and side effects on most people. will quickly convert. This may effects from everything they Located in Downtown lead to a much higher dose than have tried to treat their However, some people may have Pembroke since 1924 mutations that differ from the normal, which can increase side depression. These may be cases 115 Pembroke Street West, majority. These variations can effects and chance of overdose. where small genetic differences greatly affect how they convert There are also variations that can cause alternative reactions to Pembroke, Ontario and metabolize drugs. affect medications for mental certain drugs. Phone: 613-732-2522 Eat Right. Live Well.

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HEALTH EXPERTS HEALTH MATTERS MAGAZINE PAGE 7 When we think of self-care we saying that “it takes a village” is can often think that equates to so true in times of grief. The being selfish. This is an un- Why Self-Care Matters right kind of support can help us fortunate association, especially discover where we are leaking in times of loss and when vital energy - to our past or experiencing the inevitable pain present - and help us claim back of grief. Self-care is important this energy that enables us to for our health, and during times heal and recover. The question is of grief it is vitally important. In not whether or not we need today's society more than ever support, but rather what kind of we seem to be constantly on the support is best for us and taking go; busy doing things and being the steps to get it. stressed to the max. When grief By: Gina Pilon Self-care is about ensuring we hits, it can quite literally knock Self Empowerment Coach have good levels of energy to the wind out of our sails. handle all of our life situations, On any given day we only loved ones we can end up Nutrition including those that involve have so much energy. This can draining them of their energy. Comfort foods may taste good grief. Practice self-care as a be likened to having only 24 Either way we all lose. in the moment, and they can regular routine and the benefits hours of time in each day. Our Here are some ways you can even provide some immediate will be there when you need energy is our currency and grief preserve, replenish and care for solace and pleasure, but food them. can and will use up a lot of it you during times of grief. that is low in nutritional value ----- each and every day until we find Sleep can be a drain on our energy. It ASK THE EXPERT: our way to recovery. During our We all know, intuitively, how is important to eat foods that Gina Pilon times of grief we must find ways important it is to get a good enhance our energy and overall Self Empowerment Coach to care for and replenish this night's rest. It is vitally important health. When energy is being Responsibly Healthy very precious currency and life to how we feel in the morning. used to deal with grief, a highly 50 John Street North, force, otherwise we will end up But it can often be neglected and nutritious whole food diet is not Arnprior, Ontario depleted. And once we become minimized in times of grief. If just beneficial, it is critical. Phone: 613-622-5873 depleted, we will borrow energy you are not sleeping well, you Grief Support from other places. If we borrow [email protected] need to find ways to enhance We are tribal beings. We are www.responsiblyhealthy.ca from our body it can lead to your sleep. Seek out support not meant to go through life sickness. If we borrow from our from a professional. alone and without support. The

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PAGE 8 HEALTH MATTERS MAGAZINE HEALTH EXPERTS Eating is one of the great overindulgence, excessive intake pleasures of life. Never in of acidic food or cured meat history has it been so easy to Homepathy which causing belching, nausea find food, yet so difficult to eat or vomiting. Look for a tongue well. The rush of modern times coated with white. has driven many to eat too fast, and a Healthy Carbo vegetabilis: good for too much and at irregular hours - those with slow digestion. It can often in a stressful environment. assist where bloating in the Mental strain, longer work Appetite abdomen makes breathing hours, sedentary lifestyles and difficult, and relief can be found the consumption of rich food and By: Veronika Zhmurko in belching and being fanned. stimulants (ie: alcohol, coffee, MD(UA), PhD, Homeopath Pulsatilla: helps if your tea) have made gastric problems stomach feels like it has a stone like acidity, bloating and in it or if nausea appears an hour flatulence common disorders. after eating greasy or fatty food Eat For Good Digestion time for meal, it not only helps screens, stop. Sit. Look at your like creamy cake, sauce or meat. Here are a few simple ideas to facilitate digestion, but also food. Take the time to taste it. If you do not improve with the that can keep your digestive speed up onset of satiety feeling Enjoy. Feel nourished. help of remedies, ask for help health on track: that prevent overeating. Handling Digestive Issues from your medical practitioner 1) Start your meal with a salad 4) Our digestive system needs If, despite your best efforts, or homeopath. Digestive stress or fresh vegetables. rest so plan your evening meal you still experience occasional issues need to be treated 2) The less diversity on your with enough time to digest it digestive distress, you can try professionally. plate the better. Combine food in before you sleep. You should these homeopathic pellets. Hopefully, your efforts to eat a way that will ease digestion. have a break of 12-14 hours Nux vomica: the classic “after well will allow you to live well. Ideal combinations such as meat between supper and breakfast. party” remedy. Best used when Bon appetit! with vegetables and carbs (ie: 5) Eat slowly to prevent over- you have heaviness in the ----- bread, pasta) with vegetables eating. The signals from the morning, headache, nausea, ASK THE EXPERT: stomach about satiety to the irritability, drowsiness and will ease digestion. It is not only Veronika Zhmurko, MD(UA), brain are slightly delayed. heartburn caused by eating a lot what we eat, but how and when PhD, Homeopath we eat, that makes a difference. 6) Finally, enjoy your food. of rich food, coffee or alcohol. Instead of eating while driving Antimonium crudum: helps in Deep River, Ontario 3) Schedule your meals. If Phone: 613-401-3835 your body get used to the certain or while staring into electronic cases of indigestion due to www.homeopathica.ca

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HEALTH EXPERTS HEALTH MATTERS MAGAZINE PAGE 9 If you are a recently retired or often find that RTO/ERO soon-to-be retired teacher in consistently offers the best plans Ontario, this is an article you available. As you approach should read! Consider retirement, having a good health The Retired Teachers of plan is important and it’s worth Ontario/Les enseignantes et RTO/ERO knowing what is available to you enseignants retraités de l’Ontario with RTO/ERO. (RTO/ERO) provides services Retirement Workshop for teachers, school and board Health April 21, 2018 administrators, educational For individuals who are newly support staff and college and Insurance retired, or who will be retiring in university faculty in retirement. the near future, we are offering a We have more than 75,000 in By: Elaine Turner, RTO/ERO Retirement Planning Workshop our membership and we offer a Local Health Services Representative on April 21, 2018. The workshop full suite of group insurance will take place in Eganville. For plans, which can be purchased Who Can Join? worth checking out the options details and to register, contact collectively or separately. While teachers and school or with RTO/ERO. Monica Harrington at 613-735- Enrolment in these plans is board administrators are our Services Available 7816 or [email protected]. entirely optional. most common members, the Our goal is to provide a high ----- New For 2017-18 RTO/ERO health insurance plan quality, cost effective group ASK THE EXPERT: RTO/ERO is holding an open is open to many “associate” health insurance plan. Members Elaine Turner enrolment period for insurance members. An associate member may purchase any or all of the Local RTO/ERO Health Services plans for retirees in the broader would include educational following: dental, extended Phone: 613-432-5535 education community. This open support staff such as consultants, health care (including travel [email protected] enrolment is from December 1, psychologists, office support coverage), supplemental travel ----- 2017 to March 30, 2018. This staff, educational assistants, (for extended vacations), semi- means any eligible retiree with Provincial RTO/ERO Office secretaries, and custodians. We private and convalescent care. Phone: 1-800-631-9888 insurance coverage elsewhere, also welcome university and Learn More may automatically enroll in [email protected] college faculty, as well as Early If you are or could be eligible www.rto-ero.org RTO/ERO's plans without Childhood Education (ECE) for membership in RTO/ERO, needing a medical as one term of staff and child care workers. If we encourage you to learn more acceptance. you hold one of these roles, it’s about the organization. Members

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PAGE 10 HEALTH MATTERS MAGAZINE HEALTH EXPERTS This is a story about three people who Personnel Support Unit (JPSU) said they embody what it means to be courageous. It’s were concerned about her ability to do her really so much more than courage, but the job the way her career required it to be done. English language hasn't created a word big They moved her into working with the enough to describe their accomplishments. Soldier On - a program within the Canadian This is not a story about medals. This is a Forces that supports veterans and serving story about mettles. members in adapting and overcoming permanent physical or mental health injuries through physical activity and sport. BRENDA Brenda’s job was basically to get injured STORIES OF THE soldiers introduced to sports, and help them McPEAK adapt a sport to work with their injury or to introduce them to a new sport. It was Of the three, Brenda is the only Invictus something she related to, having been a Games athlete still serving in the military. dedicated soccer player through high school She's peppy, always smiling and willing to and college. With her injury, she had to share her experience. That wasn't always leave the sport. how she would have considered herself. “Either I was going to not work anymore, This started off as an Born in Kingston, she joined the army or I had to alter my lifestyle,” she said. interview with three reserves in 1994 and became a member of With her injury came another problem: the regular force in 2000 in Petawawa. She weight. When her ability to be as active as soldiers from Garrison served in infantry and then air defence and she had been diminished, the weight started Petawawa who competed in now she is a MSC Operator (mobile “creeping on.” support.) In her words, she's a driver. “The weight came on quickly after my the 2017 Invictus Games. After a decade of injury-free service that injury,” she says. “No matter what I did, I Brenda McPeak, Dan included a tour, Brenda was stationed in gained weight. I tried everything in the book Graham and Mike Trauner. Gander, Newfoundland where she hurt her and I was working out five days a week, but lower back. She was eventually diagnosed it didn't matter.” It was supposed to be their with four bulging disks, one of which was Weight is a tough thing. It's a battle many story of training and pinching on a nerve. The injury was actually people have, and few people win. As a caused overseas, where her job was soldier, fitness is a real part of the job and competing to go along with continuous heavy lifting when she off- Brenda could feel that slipping away. the theme of this issue: loaded the vehicles that delivered supplies to “I was coming up to my 40th birthday and fitness and working out. her colleagues. That sounds common I wanted to live my life; I didn't want to be a enough, until you factor in the whole recluse,” she said. “I needed to find a way Who better to tell a story “soldier” thing. There is no ‘nine-to-five’ out of my house. I just broke down. I cried. I like that than three soldiers when you're overseas. And there's nothing needed help.” quite like being overseas in the first place. After a lot of research, she made the who competed in a No one complains of a sore back. decision to have gastric bypass surgery. worldwide competition with The Gander flare-up was the start of what “It's a huge life-changing decision to have other soldiers? But that's would cause her to feel that her military your stomach cut out of you,” she says. career was in jeopardy. In 2012, the Joint “You have to be prepared to change your not how this story ended up.

Brenda McPeak competing in The Invictus Games are an shot put. international sporting event for wounded, ill and injured soldiers, both currently serving and veterans. The Games use the power of sport to inspire recovery and generate a wider understanding of and respect for those who serve their country. Prince Harry visited the Warrior Games in Colorado in 2013 and was driven to create an expanded international version to be Story: Jennifer Layman Photos: Submitted enjoyed worldwide.

INTERVIEW HEALTH MATTERS MAGAZINE PAGE 11 nice to have your sanity.” Brenda McPeak Dan went to the Invictus Games in golf: competing 2017 was the first time golf was one of the in sledge sports available. He played at the prestigious hockey. St. George's Golf & Country Club - a private course that most golfers never get the chance to play. Dan walked away with a bronze medal from the Games, but it was a miracle that he even made it there. Dan’s military career spanned 15 years and all of it in infantry. His peers often referred to him as “the golden boy” for being able to do anything for anyone at anytime. Dan was a generational soldier, following in the footsteps of his father and grandfather. The military was in his blood. In his career, he had three deployments: one to Bosnia and two to Afghanistan. He lost a lot of friends in Afghanistan, and as he tells the story, he recalls the names of guys who didn't make it: Rick, Frank, Will, Shane, Mark… life. I thought, “This is where I'm at. I want that are achievable. Brenda McPeak set a Dan had survived his first deployment to to live. I don't want to continue down this goal to change her entire way of living so Afghanistan and when he returned, he was road.” that she wouldn't be a recluse in her own put into leadership training. There were She went to the doctor in 2014 and he put home. From the day she asked for help until some tough times at home, but he still her on a year-long process of lifestyle the day she reached her goal was two and a managed to excel in his work. But when the changes. From the beginning of that plan, half years. Think about that the next time time came for the next deployment, he she never had a doubt that she could achieve you give up on a New Year's resolution. wasn't on the list. it, but she was glad to have a year to make “I'm not a resolution person anymore,” she “The first wave of replacements was sent the necessary changes first. Those changes says. “My resolution is for life. There are and I was passed over,” he says. “I buried included gradually cutting out sugar and days that I don't work out because I just can't those guys. The next month more soldiers carbonation, to name a few. As people found do it, but I made a life-changing decision were killed and I had to bury them too. Then out she was preparing for surgery, they and I'm not willing to go back on it.” another group went over and there was weren’t shy with the comments. But for Brenda is quick to say she's not an another wave of deaths. I was just staying Brenda, the concern was much greater. advocate for gastric bypass surgery. While it home, burying my friends. I felt like the “I made this decision for myself,” she may be for some people, she feels the more families were looking at me and wondering says. “People were telling me I was taking important step is knowing that you need why I wasn't there.” the easy way out, but I had this surgery not help and then seeking out health The military wasn’t deploying soldiers knowing where it would put my career. professionals who have something to offer. who held leadership roles and the alternative Could I survive in the field when I go out? “For the majority of my life I was a for Dan was more than he could handle. He Could I survive overseas?” follower,” she says. “It wasn't until I became knew he couldn't keep burying friends, so he Again, the life of a soldier has a bit of a a leader that I wanted to make a change.” told the military that either he deployed on different path to it. Of course, Brenda has another goal, and the next wave, or he was filing his papers to Brenda had surgery in January 2016 and this time it's a half marathon in the Spring of get out of the military altogether. They she set a goal to go to the Invictus Games in 2018 and then a full marathon that fall. She agreed to send him with the next wave. 2017. It would be her test - to make it says it as self-assuredly as she said anything, Dan talks about being in Afghanistan the through surgery and all the way back from and then, after a moment, she laughed. way anyone else would talk about a normal injury. As she learned how to live her new “I was never a runner,” she says, “but after day at work. Of course, there was nothing life, she was worried that she wasn't “injured the surgery I did a Couch-to- 5K. Who normal about it. A lone gunman once just enough” to go to the Games. She worried would have thought?” missed his head. Another vehicle that was people might not consider her worthy of It wasn't so long ago that she was following the one he was in hit an IED. A being on Team Canada. But for her, the concerned about being reclusive. Now, she’s good friend lost his life in a post where Dan Games represented achieving a goal, and it training for marathons. You really can had stood just 24 hours earlier, again to an didn't matter if anyone knew what she had change your life if you want it bad enough. IED. This became his daily life. actually been through to get there. “The first week or so you're a little “There are days when my body rejects jumpy,” he says, “but then you just get certain food and I get pains and end up DAN desensitized to it. You learn to expect it.” curled up in a ball,” she says, “but I accept He insists that being in danger was easier that and I have learned how to move on. GRAHAM than being at home when it came to loss of I still have body issues and I'm still shy, but life. At home, he says, you have so much I'm not a pushover like I used to be.” Dan was on the driving range of his local time to reflect and think about it, but That was what she took out of the Invictus golf course one day when a passer-by made overseas you don't have that time. Dan Games more than anything else. a comment, “It must be nice to practice golf finished his second tour in the fall of 2017. Most people have difficulty setting goals all day.” Dan quickly replied, “It must be He had made it home, alive.

PAGE 12 HEALTH MATTERS MAGAZINE INTERVIEW After coming home, Dan was posted to “I went hard for two years,” he says. “There were so many ways to justify the Gagetown, New Brunswick where his new In 2013, he even accepted a request to join way I was, but nothing could justify how I role would be to teach new recruits. Deaths the Ironman team when the competition was yelled at my daughter.” from deployments continued and he couldn’t just five weeks away. The Ironman is a 50- Dan tried to control his emotions, but he escape them. A key moment was when he kilometre run with a rucksack and Dan had knew he was losing the battle. He thought endured three deaths in a row: a mentor, his never done one, let alone prepare for one in going off oxy would help, and it did for a best friend and then a family friend who just five weeks. But the first day of training while, but then it all came back. One night, took his own life. he ran 21 kilometres - more than he had ever he headed downstairs, pulled out his barrack “I don't remember shedding a tear,” he run in his life at one time. He came fourth box and stood on it. He fixed a repelling said. that training day and was pretty proud of rope to the ceiling and put rope around his He thought something was wrong that he himself. He set a goal to finish the Ironman neck. He stood there and stood there and wasn’t crying, but someone who had been to in under eight hours; he finished in 7 hours stood there. The only thing that stopped him counselling told him that might just be how and 52 minutes. Another box checked. from going further was he didn't know who his mind was dealing with it. Dan decided He had an injury from the Ironman that would feed his kids breakfast in the morning that was probably the case. Plus, Dan caused him to need a minor surgery. He was if he wasn’t there. thought he was dealing with it through his given Oxycontin for the pain so he could “My kids saved my life,” he says. job. Teaching infantry allowed him to get all relax. He recovered physically, but mentally The next morning he drove to the Warrior of his emotions out, so he thought. he was struggling. He was prone to sudden Sports Centre medical facility on base and That's when he decided to take up golf. emotional outbursts and seemed always to flagged down a nurse. What he loved about the game was the be in a “fight or flight” mode. “I am not ok,” he told her. challenge. He would practice and practice Also that year, his relationship ended and He was right; he wasn’t ok. When he for hours sometimes before he figured out a he was fighting for custody of his children. finally got in front of a therapist, she told problem. On the course, no two rounds were He was also fighting for his soldiers - trying him he had PTSD. It broke him. ever the same and he felt the game could to get them what they needed for training “I surrendered it all,” he says. “The flood- never really be mastered. It was 100 per cent and operations. And then there was this gates were opened. I stopped everything. I accountability in golf and he thrived on that. wave of memories that started taking over; even sold my golf clubs. I didn't want to be Most golfers detest that part of the game. memories of burying his friends - what he anywhere but in my bubble.” “There is no one else to blame in golf,” he had done the last time he was stationed in He stayed in his bubble for quite while. says. “In team sports, I could never accept Petawawa. The simplest things were sending His medication regimen was intense, to say people not caring as much as I did. I felt him into these outbursts and for seemingly the least. There was a lot to get through, but they didn't work as hard as I did. In golf, I'm no reason. It was as if he couldn't control it. there was something in him that just in complete control. There is no one else.” One of those outbursts came at home. His wouldn't quit. Eventually he picked up It seemed Dan had found his way, and it daughter, who was in the room, witnessed some golf clubs again, but his career had also seemed that everyone agreed. He was the whole thing. He yelled so loudly that come to an end. In 2015, he was released promoted to sergeant in 2010 and then when he finally made eye contact with his from the military. posted back to Petawawa in 2011. He was daughter, she could barely breathe she was “The big thing about being out of the “excited” to get back to his team and his so scared. military is not being part of something,” he unit. Everything was going better than Dan “I saw the one person I loved most in the says. “I joined straight out of high school. could have imagined. world and she was in fear of me,” he says. Now, I don't know where I fit in.”

Dan Graham on the course at St. George’s Golf & Country Club.

INTERVIEW HEALTH MATTERS MAGAZINE PAGE 13 As he improved, his friends were trying to he had three breaks in his left arm and 25 get him to sign up for the Invictus Games. breaks in his left hand, and he had shrapnel He ignored it at first, but he eventually MIKE everywhere, including in his eyes. connected with Soldier On and registered, “On paper,” he says, “I was 107 per cent never thinking he would be considered. TRAUNER injured.” “I signed up to have a goal, to have a Leah met Mike in Germany and the next purpose again,” he said. “It was something It's hard to know where to begin in telling month, in January 2009, they were flown to to do, something to shoot for. I had been Mike Trauner's story. If we start at the the Ottawa Rehabilitation Centre. His sorely missing that.” Invictus Games, it's the story of a double injuries were described as “catastrophic” He was accepted and suddenly his goal gold medalist. His was the gold medal and they assigned him a therapist who became real. He remembers being terrified. ceremony that made every newspaper specialized in catastrophically injured Team Canada had training camps and headline in Canada, with Prince Harry people. He would live at the Rehab Centre Dan's first camp was in Victoria. He met Jay, putting that gold medal around Mike's neck. for the next 13 months. another guy from the golf team and they It was appropriate the British Royal made Initially, his physiotherapist suggested that teed it up together. They would eventually that presentation, as it was Prince Harry who a realistic goal would be to eventually walk, become close friends. had personally challenged Mike to compete with two canes for 500 metres. She said he The next camp in Kingston was tough. He at the Games a year earlier. Mike was not would need a wheelchair for most of his day. and Jay practiced and played together, which only the most disabled member of the Mike wasn't so keen on that goal, and after was good, but Kingston also held a golf Petawawa contingent to compete at the just six weeks, Mike stood on two prosthetic

Mike Trauner Brenda McPeak Dan Graham tournament to raise funds for Soldier On. Games, he was the most disabled member of legs. Shortly thereafter, he walked six The day became sensory overload - too all the Team Canada athletes. lengths of the parallel bars. Leah was taking many people, too loud, too much of In September 2008, Mike was deployed to video of Mike's progress and sending them everything. He drove home right after the Afghanistan. A few days before he deployed, to the troops back in Afghanistan to boost reception. Jay totally understood. he and his fiancé, Leah, had friends over for their spirits. In five months, he had gone At the Games, golf was an 18-hole dinner. All the guys were deploying with from parallel bars to walking independently. Stableford competition. Dan says he had a Mike. They had lost several friends in the Mike says that walking with prosthetics is terrible day off the tee, not hitting his first Afghanistan mission already, and Leah says like walking on stilts. fairway until the 11th hole. The entire they knew that one of them was going to get His progress was so rapid his physio- experience was a challenge starting with a phone call. Three months later, it was her. therapist was actually worried he might push never having played in front of so many. He Mike was part of contingent that was on himself too far and become re-injured. He hadn’t expected to medal, but at the end of patrol one night when they were the target of worked out five to six hours a day, often the competition, not only did he win a a remotely-detonated IED. The explosion tiring out his therapist. And it wasn't just his bronze medal, he tied with Jay and they was catastrophic. Mike remembers regaining lower body, his rebuilt hand was still a work shared bronze medals for Canada together. consciousness when he heard someone in progress as well. His therapist told the “Leaving the Games and seeing all those radioing in for assistance, reporting there Ottawa Citizen, “There's some strength in different athletes, some with no limbs and were casualties and a double amputation. He him that's really different.” who were competing, you cannot leave the knew he wasn't dead but his body was After 13 months of rehab, Mike returned Invictus Games with the feeling that you actually smoking. He saw that his glove had home to Petawawa. He would have a few cannot do something,” he says. There is no melted in the explosion and he remembered more surgeries, including one in 2015 that quit.” that he should stay as still as possible. He repaired skin grafts on one of his legs. It left His PTSD struggle continues, though he is did. He actually died on the battlefield! him more in the wheelchair than he would able to manage it much better. He can He was revived and airlifted to a field have preferred, but he eventually recovered. identify triggers and feelings and he has a hospital in Kandahar. He knew now that he “When you tally everything together, I way to deal with things now. His “hyper- didn't have any legs. While he was at the shouldn't have lived,” he says. “18 surgeries vigilance” is something he still can't shut field hospital, he flatlined. Again, he came and 18 blood transfusions, yeah, I'm off, so trips to a mall or the beach, with so back. When he was stable enough, they flew surprised to be here.” many people, leave him exhausted. It's all he him to Germany. He still has some shrapnel in his body, but can do to make it through those outings, but Back home in Petawawa, a few military the doctors take it out as it becomes he does it for his kids, for his fiancé and as a members came knocking at Leah's door. bothersome. (He actually keeps the pieces of challenge for himself. Sometimes being the They started by telling her Mike was alive, shrapnel in a jar!) He and Leah were married most vulnerable is necessary to be the most and then they briefed her on his injuries, in 2015. In her words, they do everything strong. which were enormous. He had lost both legs today that they always used to do, just a And besides, there is no quit. one above the knee and one below the knee, little differently.

PAGE 14 HEALTH MATTERS MAGAZINE INTERVIEW You can Google Mike to see what all he He once hand-cycled with a buddy out to smile. It was good - as good as gold. has been up in the past decade. He has Round Lake - a 51km ride. It was a chilly His other rowing event was the one- spoken at many events, walked with the and rainy day and the duo finished freezing minute sprint. His goal for this one was to Olympic Torch, earned the Medal of and soaked from head to toe. But as hard as make 300 metres. When he got in position to Military Valour, been declared an it was, they thought it was worth it! start, the confidence of a seasoned athlete ambassador for Cambrian College and the Mike's training consisted of two sessions a came over him. list goes on. His country considers him a day, six days a week. He slowed down in the “I'm taking this,” he said to himself. hero, and he lives up to it, hoping that his off-season to training once a day. He had He missed his goal by one metre, but he story will benefit others who are struggling. two coaches and his basement is a training blew the field away for his second gold. He has graciously accepted that role, as centre with a rowing machine, hand cycling He has already registered for the 2018 intrusive as it can be at times. But when bike and an elliptical. (Yes, Mike does the Games in Australia. And, he's thinking about Prince Harry challenged him to compete at elliptical with his prosthetic legs!) the Paralympic Games. He's also thinking the Invictus Games, it was an opportunity His equipment sets up to automatically about working with people in a fitness that challenged him personally. It was record his time and report it to his coaches. capacity. (You might imagine that no one putting himself to the test, something he had They would provide feedback and make would dare say, “I can't do it” to Mike excelled at in his rehabilitation, and part of workout suggestions. It was pretty intense. Trauner.) him really wanted a goal to strive for again. He describes his training as any high-level “Sometimes people just want to find the “I told [Prince Harry] that I accepted the athlete would, not as a man who was, not easiest way to do things,” he says, “but you challenge,” Mike says when they first met. that long ago, 107 per cent injured. should challenge yourself. For me, it's easier “If I can command a firefight, what's doing “If you would have asked me 10 years ago to use a wheelchair and it's harder to walk, some sports in front of people?” if I could have made it through this, I would but I prefer to walk.” The thing is, Mike's version of “doing have said, ”No,” Mike says. “But I guess life Fitness is going to be a constant part of some sports” isn't as casual as he makes it is only as hard as you make it.” Mike Trauner's life. He says you want to be sound. He was immediately in training When he went to the Games, he had a goal as light as possible on prosthetics because mode. He had done some rowing in 2009 to clock more than 1000 metres in the four- it's less painful that way. And Mike has pain, but had to put it on hold for some of his minute endurance in rowing. His plan was a every day, but he just chooses to see past it. many surgeries. But, he enjoyed it and one steady pace for the first three minutes, and “I can mentally shut it off,” he says of the time thought about competing in the then to really pick it up for the last minute, pain. “I don't really know how I do it. I just Paralympic Games. So, he decided to all the way to the finish line. He could see do it.” compete in rowing at the Invictus Games. other competitors getting ahead of him and From 107 per cent catastrophically He also chose to compete in hand cycling, it only made him work harder. Then he saw injured, to double gold medalist. Thus far, something he seems to be less passionate the Canadian Flag and he rowed his heart that is the life story of Mike Trauner. But about, although for some reason, he does it. out. When he crossed the finish line, he when you can die twice and still be alive, it “I used to love cycling,” he says, “but this found Leah in the crowd. makes you think that this guy has barely is much different. It's hand cycling so it's “Leah was bawling, so I thought I must scratched the surface of his potential. really hard. It sucks so much.” have done pretty good,” he says with a

Mike Trauner getting his first of two gold medals in rowing.

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INTERVIEW HEALTH MATTERS MAGAZINE PAGE 15 Find a job that makes you jump out of bed in the morning

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PAGE 16 HEALTH MATTERS MAGAZINE OTTAWA VALLEY JOBS We know we should exercise stretch it. So how do we get but who has the time? With our around that? Well, yoga, which hectic schedules and daylight- has been tested over thousands shortened days, it is often Three Parts of years, uses natural body difficult to do the right things for movement and poses. Yoga our health. According to a recent doesn't just target a single poll, only 25 per cent of us To A More muscle, but rather the tough exercise on a regular basis. collagenous fibre that is the Health Canada guidelines Active Life foundation of our tissues suggest 30 minutes of moderate (fascia). If you are not a big activity five days a week (150 By: Dr. Nik Bair-Patel, proponent of stretching, you minutes) or 75 minutes of Chiropractor might be amazed to see how vigorous activity every week. your flexibility can improve in A minimal interval of exercise just a short time, such a 10 could be as short as 10 minutes minutes a day of gentle yoga. at a time according to these natural and inevitable process challenging. To get benefit from The final part to this article is guidelines. that begins after the age of 25 your cardio, you must get on strength and you can read But why should we exercise? and accelerates after age 40. This slightly sweaty and be breathing more about it on our website at: Are we really supposed to trade sounds like bad news but we more deeply. When you are not www.integratedhealthcentre.ca this world of automation for long have the ability to significantly sweating or breathing deeply, ----- hours of grinding exercise? slow the loss and even regain you need to expand your cardio ASK THE EXPERT: The good new is that exercise some portion of lost mass with capability. As you improve, you Dr. Nik Bair-Patel, Chiropractor has been shown to help with a the right exercises. must continue to challenge your Integrated Health Centre myriad of health conditions Cardio, Stretching, Strength limits; continually expanding 570 Nelson Street, including: pain, osteoarthritis, There are three parts to your capabilities. This can be Pembroke, Ontario depression, anxiety, heart attack, achieving optimal physical done in 10-minute intervals. Phone: 613-732-3333 stroke and diabetes. It also helps health. Most people focus on the All of you over the age of 40 with the most common condition [email protected] one that is easiest to do: cardio. know that your body is stiffening www.integratedhealthcentre.ca we experience with age: If you are sedentary or extremely and that you should stretch. We sarcopenia. This is the loss of stressed, this is a good place to all know that when we stretch a muscle bone and organ, often start. However, within weeks, single muscle it hurts and it is referred to as lean mass. It is a you should make it more just as tight the next time we MedExMAKE IT A YEAR

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HEALTH EXPERTS HEALTH MATTERS MAGAZINE PAGE 17 Every Sunday afternoon, Felix and T.J. Renaud head to the Pembroke & A Different Kind Area Airport where they board a Bearskin Airlines charter for Brantford. They are part of an education flight that is headed to W. of Flying School Ross Macdonald School for the Blind. The brothers spend the week Innovative flight makes it possible for at the school, learning the Ontario curriculum, and learning life skills local kids to access unique education that teach them how to live blind. Then they are flown back to Pembroke on Friday afternoon where their mom, Lisa, picks them up and takes them home to Eganville for the weekend. The cost to attend W. Ross Macdonald School, and the flight to get there, is $0. The boys have been going to the school since the 2014-15 school year. This year, Felix is in grade eight and T.J. is in grade nine. They have their own friends that they meet from all over Ontario, and they participate in their own activities. According to their mother, the change this school has brought about in the boys has been incredible. For starters, the school is built to accommodate people with a vision disability. The school chooses colour schemes, offers assistive technology and when class is over, they teach Front: Scott Stewart and life skills to be able to live as a blind Kevin Beddome. person in a non-blind world. Their Back: Felix and T.J. Renaud. student-teacher ratio is 3:1. For Lisa, the biggest change has been in her sons' self-confidence, something she worried about while they were struggling in the regular school system that just wasn't equipped to accommodate someone with a vision impairment. "When you're blind, things can take longer to do in a school that is www.flycyta.ca not set up for a blind person," Lisa Pembroke & Area explains. "When it takes you longer, Phone: 613-687-5300 others label you as being lazy. [email protected] AIRPORTT You're not lazy, you're blind." www.facebook.com/flycyta Celebrating 50 Years! The uniqueness of the boys' condition caused them to be bullied,

PAGE 18 HEALTH MATTERS MAGAZINE PEMBROKE & AREA AIRPORT and they got behind on their school that specializes in teaching education because it took them youth how to "live blind" is having a longer to learn. Lisa is certain that positive impact. For Lisa, it's one without the opportunity to attend step closer to a goal she hopes "Ross" as they casually call the they'll also reach. Pembroke & Area school, the boys' education "I hope that they can have a future experience would have been beyond ODSP," she says. ODSP is the AIRPORTT dramatically different. She thinks Ontario Disability Support Program We make it possible. T.J. would likely have dropped out which is an Ontario government of school, and Felix would have funded program that provides In addition to the been subject to increased bullying. income support to qualifying Bearskin Education But at Ross, they're both reaching recipients. Mom just might see that levels of potential they didn't even goal reached. T.J. is thinking about charter, the Pembroke & know they had. nursing and Felix is thinking about Area Airport makes it While Lisa misses their school game design. possible for our community plays and performances due to the Also part of the education team is to benefit from other distance to the school, she talks Bearskin pilot Kevin Beddome and aviation services. Some of with the boys daily. It's a young age Scott Stewart who is part of the these include: air to be living away from family, but it flight's student shuttle program. ambulance, forest is made a little easier knowing that Beddome has been flying the route firefighting, wildlife it was T.J. and Felix's choice to for just over a year, and Stewart has attend Ross. The school offers a one- three years under his belt, management, search and week trial for a potential student, accompanying students off the rescue, drug enforcement, which the boys both signed up for aircraft and to their parent or utilities inspection and prior to their first year. They've transportation service at the more. been going ever since and they can airport, and welcoming them when To ensure our residents continue going up until age 21 if they board. and communities continue they wish. "They're cool," says T.J. "We've to benefit from these When you ask Felix what he likes had them for a while now." services, the Airport has best about Ross, his answer is Note: students from across rational. "If it's free to go there and Renfrew County attend W. Ross launched Project Runway: you have food, internet, friendly Macdonald School for the Blind. For a fundraising initiative to teachers and its better. It's pretty more information on the school, call repave the runway that is well free so there's no point in not 1-866-618-9092 or visit: used by these and other going," he says. "Before Ross I was www.pdsbnet.ca. The Pembroke services. shy and an introvert and now I can flight departs around 5:00pm on talk to people easily." Sundays and arrives back at 2:30pm How To Donate For T.J. the environment was what on Fridays. You can buy a foot of has made the biggest impact on him. runway for $250 (tax "The school is much more receipted for the full inclusive," he says. "It's very hands amount), or you can make on, especially outside the textbook. a donation of another There are a lot of supports too - two larger or smaller amount. on-site social workers, 24 hour For details, contact us at: medical service and there's lots of [email protected] sports. I'm a lot happier and I can advocate for myself a lot better 5 now. I used to be quiet." 0 Both boys have good grades and Years T.J. has dropped 50 pounds by working out at the gym. It's clear IN AVIATION that the experience of attending a YTA 1968-2018

PEMBROKE & AREA AIRPORT HEALTH MATTERS MAGAZINE PAGE 19 One of the first types of intended messages from others, ceremonies that you are likely to while appreciating the Spiritual encounter in the Indigenous Truths of Creation. world are those meant to cleanse The Smudging When the smudge has burned your Spirit. One of these is the out, ashes should be respectfully Smudging Ceremony. Ceremony set out on the earth to return to Smudging is one of the most nature. fundamental Anishnabe By: Aimee Bailey, Spokesperson This article has been adapted traditions. This ceremony is from a passage of a book called performed to open most Anishnabe 101: The basics of Indigenous activities, whether it what you need to know to begin be a meeting, a sharing circle, or your journey on the Red Road. another activity. Smudging helps This book is available through transport us from the hustle and the Circle of Turtle website. bustle of our hectic world into The Circle of Turtle Lodge the calm, focused world of a stores, but our local area also has draw the smoke over our hearts, was incorporated as a not-for spiritual gathering. a sage that you can find our mouths, eyes and ears; each profit organization in 1999 to As a note, many Indigenous throughout the Valley: Pearly for a particular reason. restore Traditional Anishinabe traditions re-emerged at the same Everlasting. It might even be We cleanse our hearts to Culture. It became a registered time that the New Age growing in your own back yard. release resentments and ill-will, charity in 2015. movement began. However, they Apart from sage, other plant and open it to compassion, ----- should not be confused with medicines could be used such as gentleness, and caring for others. ASK THE EXPERT: each other. tobacco, cedar, and sweetgrass. We cleanse our mouths so what Aimee Bailey, Spokesperson Smudge Ingredients Each has its own purpose. we speak will be what we really The Circle of Turtle Lodge A smudge is made by lighting The medicine is usually held mean to say, and that it is said in 13162 B, Highway 60, a match to dried plant medicines using a shell, stone or ceramic positive and caring way. We Golden Lake, Ontario so that it smolders. Most often bowl as it burns. cleanse our eyes so they will see K0J 1X0 White Buffalo Sage is what is How To Smudge what we are meant to see, used. This is very different from Phone: 613-625-9977 In smudging, we first cleanse including the gifts given to us by [email protected] the sage we cook with, being our hands with the smoke rising the Creator. And finally, we www.thecircleofturtlelodge.ca native to the southwest United from the smudge bowl as if we cleanse our ears to clearly States. It is available in local were washing them. Then, we receive and understand the

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PAGE 20 HEALTH MATTERS MAGAZINE HEALTH EXPERTS As of January 1, 2018, the prescription needs to be filled at Ontario government is providing an Ontario pharmacy. drug coverage for children and Drug Coverage Ask Your Pharmacist youth who are covered by OHIP In addition to the drugs listed and who are aged 24 and under. above, there are pharmacy-led This program is called OHIP+. For Ontarians programs that may also be Here are some things you should covered through OHIP+. One know about this program. Age 24 and example of these is the Every Ontarian aged 24 and Pharmacy Smoking Cessation under who has OHIP coverage Program. Ask you pharmacist will be covered by OHIP+. Under about any medications or Enrollment in OHIP+ will be By: Matthew Conway, programs that you are unsure automatic and eligible Pharmacist about being covered under medications will be covered at OHIP+. no cost. OHIP+ coverage stops Additional Information on the patient's 25th birthday. will not be covered through college, or those living outside All Ontario children and youth Patients will not need to apply to OHIP+. Examples of common the province, will still have between the ages of 0-24 will the join OHIP+, nor will they drug products used by children coverage consistent with current automatically be covered under need to pay any upfront costs. and youth, which are covered OHIP reimbursement OHIP+. An individual who does Those eligible for OHIP+ simply through the ODB program, interprovincial coverage which not wish to receive coverage give pharmacists their health include: antibiotics to treat is limited to physician and under the program can opt out card number and a valid infections, asthma inhalers, hospital services. Prescription by contacting Service Ontario at prescription. various insulins, oral diabetic medications obtained in a 1-866-532-3161. What Is Covered medications and diabetes test province outside of Ontario will ----- OHIP+ will cover all drugs strips, antidepressants, oral not be covered under OHIP+. If ASK THE EXPERT: currently available through the contraceptives, epilepsy drugs, you travel outside the province Matthew Conway, Pharmacist Ontario Drug Benefit (ODB) mental health medications, drugs for a long period of time, as long Conway’s Pharmacy program, including drugs to treat ADHD and some drugs as your prescription allows it, 3025 Petawawa Boulevard, eligible for funding through the to treat childhood cancers and the Ministry of Health and Long- Petawawa, Ontario Exceptional Access Program other rare conditions. Term Care may pay for a travel Phone: 613-687-6067 (EAP). If a drug is not available Post-Secondary Students supply of medication of up to an through the ODB program, it [email protected] Ontarians attending university or additional 100 to 200 days. The www.conwayspharmacy.ca

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HEALTH EXPERTS HEALTH MATTERS MAGAZINE PAGE 21 March 8, 2018 is International authors who could talk about Women's Day. It is a global day their book, or the process of that celebrates the achievements writing it. of women. Last year, ontrac Celebrate Start Something Employment organized a Use International Women's Women in Business event in March 8th Day to start a get-together or Arnprior, and I was a keynote group that will meet regularly. It speaker. What struck me from By: Jennifer Layman could be anything from a group that event was how important it getting together for a women's is for women to be visible for lunch to a women's aspect of their peers. We can learn from your organization. You can meet each other, and our shared monthly, quarterly or whenever experiences can often be what you want. It's a great way to propels us forward in the face of keep the momentum going. challenges. So here are some There are some great online ideas of what your organization women can be invited to learn Women In... resources through Status of could do to mark International about running for council. The Hold a lunch or seminar to Women Canada and through Women’s Day: Ontario Ministry of Municipal celebrate women in your International Women’s Day that Municipal Council Initiative Affairs has resources available. industry. Then, invite other can help you plan your event: 2018 is a municipal election Leadership Panel women who are not in your www.swc-cfc.gc.ca and www. year. According to the Status of Host a lunch that features industry to attend. Have women internationalwomensday.com Women Canada, in 2015 women women business leaders in the talk about what they do and why ----- made up 28 per cent of community. It's a great chance they do it. Past local examples ASK THE EXPERT: municipal councillors and 18 per for women to talk about the that I'm aware of include Women Jennifer Layman, President cent of mayors. In Renfrew challenges of leadership in in Nuclear held by (then) Atomic Forward Thinking County, women comprised 26 today's society. Connect up with Energy of Canada (AECL) and Marketing Agency per cent of municipal councils Algonquin College or another Women in Aviation hosted by the Phone: 613-732-7774 but 33 per cent of mayors. There organization and host it with Pembroke & Area Airport. [email protected] is still a long way to go towards them. This is a low cost event Women Authors www.fwdthink.net even participation. March is a with plenty of value in support Is there a woman author in the great time to host a municipal of a message for women in community? Maybe your local information session where leadership. library has connections to local

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PAGE 22 HEALTH MATTERS MAGAZINE HEALTH EXPERTS When you take a look at your relational and spiritual values. life, is it representative of what It’s like anything in life: when you really want? Are you the How You things are aligned, they operate person you truly want to be? much more smoothly. Life changes can impact our Coaching was not my first lives more significantly that we Can Have career, but it has been my most might initially realize. Have any fulfilling. Coaching is future- of these situations impacted you: The Life based in that it helps motivate new or ending relationship, a people to make the changes they change in jobs, the loss of a need to make in order to live the loved one, becoming new You Want lives they want to live. parents, caring for aging parents, By: Lorraine MacDonald, I trained at Erickson family of origin issues or trying Erickson Certified International and I am an to make decisions on education Professional Coach Erickson Certified Professional or career choices? It’s possible Coach. I offer a free 30-minute that the direction you have or professionally, it is important positive, something she had been intake session to make sure we chosen in life is leaving you to find out why that is missing for a long time. This can work together. I also work unfulfilled. It is also possible happening. It’s about seeing the new energy made her determined with businesses and teams. So, if that you could be happier. ideas and opportunities that are to succeed and reach her goals, you want to make a change for There are so many situations inspiring in life, and that lead to which she most definitely did. the better, it’s worth a call. that affect our daily lives and the conclusion of what is really Being coached is about ----- which cause us to experience important and why. Then, we identifying personal values, ASK THE EXPERT: fear and doubt. These feelings talk about steps to get there. strengths and abilities so you can Lorraine MacDonald, ECPC can hold us back from moving A client I worked with recently reach your goals. What that Senga Transformational forward with our goals and really needed to get on a new means is that it’s personal; it’s a Coaching ideas. I can help with that. path in her life. We found out plan where you are the decision- Eganville, Ontario As a Transformational Coach, where she wanted to go, and we maker and we determine the Phone: 613-312-0301 I help people find their own created steps that would move necessary steps that will help internal resources that will lead [email protected] her in that direction. As we were you be successful. We work www.sengacoaching.ca them to success in life. When a able to move towards the goals together to ensure your outcome person knows they are not living she wanted to have in her life, is in alignment with your core to their full potential, personally she became more energized and physical, intentional, emotional,

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HEALTH EXPERTS HEALTH MATTERS MAGAZINE PAGE 23 Get To Know Curling! How much do you know about one of Canada’s most popular winter sports? Take our test and find out!

1. Curlers use sliding shoes to deliver a 8. What is the term for when one stone is 2018 Curling Events stone in curling. Sliders are made of various bumped ahead by another: Take-out or materials, but Teflon plastic is common. raise? January 11-14, 2018 Which makes a faster slider: thicker Teflon or 2018 World Financial Group Continental thinner Teflon? 9. There are four positions on every team: Cup. (London, Ontario) skip, second, lead and third. What order do ----- 2. Brushes are used for balance and for they throw? January 13-21, 2018 sweeping in the game. Synthetic brushes are 2018 New Holland Canadian Juniors the most popular, but brushes can be made 10. You earn points in curling when your rock (Shawinigan, Quebec) using which of these natural fibres: hog hair is closes to the button (centre of the ice). or horse hair? What is the term for any rock that sits closest ----- to the button at any point in the game? January 27-February 4, 2018 3. Curling stones are made of dense granite. 2018 Scotties Tournament of Hearts About how heavy are they? 30lbs, 40lbs or 11. Rocks must reach the hog line or they (Penticton, B.C.) 50lbs. will be removed from play. How far is the hog ----- line from the end of the ice? 10 metres, 15 February 9-25, 2018 4. Pebble are the many tiny frozen bumps metres or 5 metres? 2018 Olympic Winter Games found on the surface of the ice and it (Pyeonchang, South Korea) influences how the stone makes its weight 12. Teams can earn points for all stones that ----- down the ice. Does the stone curl more when are in the house (circles) following the end. March 3-11, 2018 the pebble is fresh or when it wears down? What is the term for a stone that just touches 2018 Tim Hortons Brier the outer edge of the circles? 5. The curling stone has several shades of (Regina, Saskatchewan) grey. What is the purpose of the dull grey 13. The house is defined by the concentric ----- band around the greatest circumference of rings distinguished by colour. How many feet March 9-18, 2018 the stone? (Or, is it just a design feature?) apart are the rings? 2 feet, 4 feet or 3 feet? 2018 Paralympic Winter Games (Pyeonchang, South Korea) 6. In order to change the direction of a stone, 14. Canada has enjoyed the sport of curling ----- you need to apply a turn. For a right handed since 1807. That was the year the first March 17-25, 2018 curler, is a clockwise turn referred to as an curling club was opened. In what city was it 2018 Ford World Women’s Curling "in-turn" or "out-turn?" located? Ottawa, Calgary, Montreal or Championship (North Bay, Ontario) Halifax? ----- 7. How many times should a stone rotate if a March 24-29, 2018 turn is applied correctly? 1-2 times; 2-3 times How did you do? Answers on Page 36. or 3-4 times? 2018 Everest Canadian Senior Curling Championships (Stratford, Ontario)

PAGE 24 HEALTH MATTERS MAGAZINE CURLING Training For 10 Minutes The life of a double world silver medallist

Article: Jennifer Layman Photos: Submitted

Heather Kilius has something that most you can use a kettlebell for,” she says. “The kettlebell weight of between 12kg and 24kg. people will never have in their lifetime: a sport is weightlifting, but with a kettlebell.” They perform the lifts with one hand, with world silver medal. In fact, she has two of As she improved, Doucet suggested that an opportunity to switch hands only a single them. She earned them this past November she try competing. There aren't a lot of time without setting the bell down. in Seoul, South Korea where she competed competitions for kettlebell sport in Ontario, The Snatch movement is when a single in the World Kettlebell Championships. so Heather signed up for the Niagara KBS kettlebell is swung using one hand from As you might imagine, a lot goes into a Open in June 2015. She competed in the between the knees to above the head in a world silver medal, but it all started with a One Arm Long Cycle 20kg class and came single motion. The One Arm Long Cycle is trip to a local bootcamp class with her sister. second. when a single kettlebell is swung from the After a few sessions, the instructor said, “I knees to the chest and then overhead. think you should go see Kendra.” Excited by her placing, she decided to try Kendra Johnsen is the owner of Crossfit It’s very much a national competition, and in May 2016, Poise. Heather decided to go and meet she headed to the Canadian KBS Nationals. Kendra and the day of that meeting there mental. 10 miutes is It would be her second competition, and in was a class going on. a long time to lift her words, she went “for the experience.” “I saw these barbell movements and That experience netted her a second place in thought, “Oh wow,” she says. “I hadn't been because after three the 20kg One Arm Long Cycle and a first exposed to this and I thought, “I think I want place in the 24kg Snatch. Now, she was a to do this.” minutes you want to Canadian champion. Her introduction to CrossFit was probably put it down. “As you do more competitions, you much like most people - it was hard! But the become less nervous,” Heather says. The difficulty only inspired her, and she decided nerves come from how the event is judged. to set a goal. That goal was to do one pull- Kettlebell sport is a different type of A judge sits directly in front of Heather and up. It took her a few classes, and a lot of training than other style of kettlebell lifting. watches her every movement exclusively. attempts, but she finally did it. It was The goal is to lift a bell for 10 minutes The judge also counts the reps. If certain through her crossfit classes that her coach, consecutively. The sport requires physical positions are not completed flawlessly, the Eric Doucet, suggested she try kettlebells. and mental strength - being able to remain rep is disqualified. This is where it becomes Doucet, a Canadian Forces pilot, is a calm and conserve energy while performing important to manage the mental part of the CrossFit Level 1 and Basic Kettlebell a physical test for 10 minutes. It is a sport as well as the physical. instructor. And, he is the only advanced strength-endurance test that is evaluated on It was at the 2016 Nationals that Heather Crossfit Kettlebell instructor in Canada. precision as well as completed reps. In was approached by Misty Shearer and Renee “Anything you can use a dumbbell for, competition, women compete with a Martynuik two of Canada's most

HEALTH INTERVIEW HEALTH MATTERS MAGAZINE PAGE 25 accomplished lifters, and the coaches for granted a temporary leave of absence to be Even the officials don't speak English - only Team Canada in kettlebell. She became a able to attend the championship. She was Russian. (Kettlebell is mainly a Russian “remote client” given that the team was grateful for that accommodation. Heather sport.) And then there was the venue, filled training in Edmonton, Alberta. It was a had set some goals leading up to the world with huge televisions and hundreds of commitment that would require her to be championships; one of them she had already flashing lights. self-driven. reached by making the team. Her next goals “It can be a bit intimidating,” she says. “Sometimes it's a little bit hard to train were to be able to last the full 10 minutes in But one thing in her corner was that she because I'm training by myself,” she says. both events, and to “not finish last!” wasn't alone. Her husband, Kevin, made the “The people around me are just not doing “It's very much mental - 10 minutes is a trip with her. what I'm doing. But it's catching on.” long time to lift,” she says, “because after Heather's first competition was the Snatch. In 2017, she increased her One Arm Long three minutes you want to put it down.” All the competitors were on the stage at the

Heather competing Heather competing in the Snatch in the One Arm competition. Long Cycle competition.

Two world championship silver medals.

Cycle to 24kg, and took a first place at the She had no expectations of how she would same time and Heather stuck to her game West Coast Classic in March. She took a place, and she didn't study the other plan. She met her goal of lasting the full 10 second place in the 16kg Snatch. Two competitors. She wanted to focus on her minutes, and she recorded 181 reps. She felt months later in Ottawa, she recorded first own plan and on controlling the nervousness good about her competition. place finishes in both 24kg One Arm Long that comes with competing on her first-ever “I had made some technique changes this Cycle and 16kg Snatch. She was set up well world stage. Her training at home hadn't year and I was really happy with that set,” for her second Canadian Nationals where accounted for travelling halfway around the she says. “I felt like I stuck to the plan.” she walked away with two first place world, and Heather arrived in Korea with a When the time was up, the results were finishes in the same weight. Now, she was a whole new set of challenges she hadn't immediately posted - she had earned a dual Canadian Champion, and Team Canada anticipated. second place finish in her rookie event. It recruited her for their team that would First, she didn't bring any warm up was a world championship silver medal! compete in Seoul, Korea in the World equipment with her- she assumed there She made this post on her Facebook page: Kettlebell Championship. would be warm up equipment to use at the “Silver Medal at IUKL World Champion- Heather knew in July that she would be championship. While there was equipment, ships. Thanks for all the support, you guys heading to the World Championships, and it wasn't what she was used to using at are all amazing. Mom I love you!” she had a plan of working out to give it her home, so she had to alter her warm-up There wasn't much opportunity to rest best effort. A significant amount of her routines to accommodate the equipment she before her second competition - the 24kg training involved handling stress. She was had available. One Arm Long Cycle. Again, she lasted the working, she had a young son and she was Second, there was a huge adjustment to full 10 minutes, but she remembers that it basically training alone. She worked with a make in terms of the long flight, the time wasn't her best performance. She started off nutritionist to help her eat appropriately differences and the food changes. too fast and had to compensate while she based on how much she trained, but also to “I remember having some stress trying to was lifting to conserve enough energy to help balance her stress through nutrition. figure out how I was going to get to the make it through. She did, and she finished “Stress affects so much,” she says. venue,” she said. “I just kept thinking, with 67 reps. As a nurse at Pembroke Regional Hospital, “Don't get lost!” “I thought it was such a poor number,” she she used all her vacation days, and then was The language barrier was also significant. says. “Then I heard my name in a Russian

PAGE 26 HEALTH MATTERS MAGAZINE HEALTH INTERVIEW accent. I was in shock. Really? Are you At the same time as she claimed a few kidding me? It made me feel happier about a seconds to feel proud of herself, she also not-so-good set.” thought about the ways she could improve. Heather Kilius was a world double silver “Being at a competition like that, the HEATHER’S TIPS medalist. On her Facebook post, she called it atmosphere is so inspiring,” she says. “Your a “once in a lifetime experience.” drive is really multiplied when you’re FOR STICKING The Canadian champion had more than there.” held her own on the world stage. Now, When Heather returned home, she spent TO A FITNESS Heather Kilius was one of the best in the most of her final week off giving interviews, world. Hundreds of comments from family including to Health Matters magazine. A ROUTINE and friends came pouring in. little in awe of the media attention, she is CrossFit Poise posted: “Just in case you've humble in her achievements, enthusiastic Heather is in a unique position been living under a rock here is one of our about the promotion of the sport and is eager of being both a client and a very own coaches, Heather Kilius, who is to get back to instructing at CrossFit Poise. bringing home not only one but TWO silver “I started out as a client and working out,” coach. Based on both of those medals from worlds! We all could NOT be she says, “and things just kind of evolved.” experiences, we asked her to prouder! Happy Friday everyone!” Heather became a coach at CrossFit Poise give us some healthy advice. Kendra Johnsen, who Heather counts as and works with people who, like she once one of her best friends, also made a personal was, are getting into the sport for the first Consistency is a big thing. post: “So I had ZERO doubts but Heather time. It doesn’t matter what Kilius is bringing home TWO silver medals. “One of the classes I coach is the sport or exercise you pick, All your hard work has paid off now I hope Introduction to CrossFit,” she says. “To see you enjoy yourself a little!” these people four months down the road, it's it is going to take longer And her sister, Vicki, who is kind of incredible.” than you think to see responsible for how this all started, was with When a world silver medalist calls your results. It’s pretty much like her nephew, Raylan, when he got to see progress “incredible,” you have to think she a lifestyle change. mommy win her silver medals through a live knows what she's talking about. After all, feed of the awards ceremony. she once had a goal to do just one pull-up. ----- One night when she was back in her hotel Look where that led. I think people get room (her husband, Kevin, made the trip frustrated when they with her as well), she took a photo of her two silver medals, side by side. She looked change too much all at up at Kevin and said, “I did that!” once. I did crossfit for two years, before I decided to change how I ate. ----- Keep the faith and be empowered that you can make a change. And do it for yourself. ----- Sometimes you have to recognize yourself. Give yourself some praise without tying it to a victory. ----- Stop looking at a number. Ask yourself, “How do I feel?” and “How do my clothes fit?” ----- Have realistic goals. Not Left: Heather on the podium for her that having big goals is world silver medal in the One Arm Long Cycle. Above: Heather jokes bad, but you need some around with Corissa Sivorot, a Team achievable goals to keep Canada member from British Columbia, you on track. about her “veteran” medal.

HEALTH INTERVIEW HEALTH MATTERS MAGAZINE PAGE 27 One of the challenges we the span of just one morning! sometimes have in Renfrew Imagine what we could do if we County is that we tend to exist in Let’s Move kept the conversation going, silos. Unintentionally (or maybe such as with a social issues intentionally) we go about our committee? (If you’re interested business, not having time to Out Of in this, we are happy to share our think much about how we can information with you!) contribute to others. That's just The reason we put effort and life it seems - it gets busy Our Silos energy into connecting to you is sometimes and we can only do because we want to be part of so much. Well, if Joe Erpenbeck By: Chris Grayson your conversation. We know taught us anything, it's that we Executive Director there are people who can help us can do so much more. achieve our goal of inclusion - of Joe Erpenbeck was a speaker helping us make engaging our agency brought to Pembroke communities and experiences for last November to talk about What we have found in our "burning issue" in the the people we support who have developing assets that exist efforts of wanting to be included community. We heard from an intellectual disability. And, within our community by is that we weren't the only ones. groups that championed county- we can help you in return, so inviting the community to At Joe's workshop, we wide issues such as please just ask us. helping us achieve that by welcomed 40 other agencies that transportation and affordable ----- becoming involved. We brought also wanted to be connected. The housing, and we heard from ASK THE EXPERT: him here because, as a work from the session required groups that championed Chris Grayson community agency, Community us to step outside of our comfort localized community issues such Executive Director Living Upper Ottawa Valley has zones and have conversations as artistic inclusion and being Community Living always been interested in getting with people we don't normally able to share resources. When Upper Ottawa Valley in everyone else's silo! We speak to, and in some cases, who tables presented their issue, other 894 Pembroke Street West, believe “together is better.” Our we were meeting for the first tables were invited to provide Pembroke, Ontario message and our goal is time. When's the last time you any help or advice to the group if Phone: 613-735-0659 inclusion - we want as many had a personal conversation with they knew of resources that other silos as possible to have a a complete stranger? could help them. People were www.cluov.ca little bit of us in it. We want to The final part of the day was to excited about what they had be included. get into a group and choose a accomplished together - all in

SHARE A PLACE IN YOUR HOME Looking for Speakers for your 6 community 0 group YEARS ? The Community Living Speakers Bureau is We are celebrating our 60th available to speak at your community club, anniversary in 2018! If you have a classroom, event or organizational meeting. past connection to Community Our speakers deliver their own, personal Could You Be A Host? Living Upper Ottawa Valley, we stories that will leave you feeling inspired. LifeShare helps adults with intellectual want to hear from you! Maybe disabilities, who are 18 and older, live as you were a board member, a independently as possible in their communities. They do this by connecting client or an employee? There is no cost to book our speakers. with host families who have room in their We have experience with children and adults, homes, and in their lives. Visit our website Contact us today and in groups both small and large. to learn more, or contact us for a chat. if you can help us. To book, contact Dillon Watts Contact: Stephanie Moss Phone: 613-735-0659 ext.220 Phone: 613-735-0659 [email protected] | 613-735-0659 Holly Tennian: [email protected] www.cluov.ca | [email protected]

PAGE 28 HEALTH MATTERS MAGAZINE HEALTH EXPERTS If you can exercise regularly, all. If you start out with a certain you can feel better, control your percentage of one type of weight and even reduce the Is Your investment, such as stocks, and chances of developing certain these stocks grow to a point diseases. Why not extend the where they now take up a bigger concept of physical fitness to Portfolio share of your portfolio, you may other areas of your life such as be taking on more risk than you your investment portfolio? had intended. You should review To help maintain a healthy Healthy? your portfolio at least once a portfolio, you can draw on the year to evaluate both its same principles that apply to By: John Branecki, Financial Advisor performance and its balance. keeping your body in shape. Once you've compared where One of the things that happens you are today with where you when you exercise is that your were a year ago, you'll be in a body uses more oxygen. As an better position to make investor, you may need your which is why you stretch and stocks, bonds, government appropriate changes if needed. portfolio to get “oxygen” in the warm-up before getting into the securities, and so on, you may Do what it takes to keep form of infusions of new workout. You can also take other reduce the impact of a downturn. yourself physically fit and to investment dollars. If you stop injury-avoidance steps, such as While exercise is essential to ensure your investment portfolio contributing to your portfolio, strengthening your core and maintaining good health, it isn't is in good shape. Both are you will need to rely on existing increasing flexibility through the only factor. You should have important to your future. investments to grow enough to yoga. When you invest, you can regular check-ups with a medical ----- help you meet your long-term be “injured” if your portfolio professional who can compare ASK THE EXPERT: goals. That could that happen, takes a hit during a market your history health levels. To John Branecki, Financial Advisor but you will likely be better off downturn. This type of injury help ensure your portfolio is Member, CIPF investing consistently, year after will likely be much more severe healthy, you also need to chart Edward Jones year. Making contributions over if your portfolio is over- its progress over time. Progress 640 Pembroke Street East, a period of decades means you concentrated in just one asset is not just determined by growth, Pembroke, Ontario don’t need to come up with large class, and the downturn but also to evaluate whether your sums at any one time. Phone: 613-732-1925 primarily affects those exact portfolio has gotten out of [email protected] Another element important to assets. If you own many balance, which can occur www.edwardjones.com exercise is avoiding injury, different types of assets such as without your doing anything at

Family Dentistry For All Ages

Keep Warm in the Downtown! Stop in to one of our eateries and take in I've had an extreme fear * off your first the winter experience on main street! of dental work for as long hygiene visit as I can remember. It was $100 * With new patient exam and x-rays. Within one Come visit our unique shops and so bad I used to have to month of exam. Expires: March 31, 2018. be highly sedated, even professional services! for a cleaning. At this FREE Implant Consultation See you in the Downtown! office, I received dental Walk-Ins and Emergencies Welcome work without any sedation or gas for the first time Dentistry@Arnprior and I was amazed how Family dentistry for all ages xperie ence easy it was. Thanks for your patience and care. 375 Daniel St., S. (Arnprior Mall) www.facebook.com/ DOWNTOWN Phone: 613-667-3866 downtownpembroke - J. Howe www.dentistryatarnprior.ca PEMBROKE EST.1976

HEALTH EXPERTS HEALTH MATTERS MAGAZINE PAGE 29 How many times have you lit a pets or sudden drafts (ie: door or candle in the evening and then activity.) A wagging tail can be gone to bed only to realize the dangerous for the dog and your next morning that you never Being Safe home if it comes in contact with extinguished it? It happens more an open flame. Keep candles out often than you think, and it Around An of reach of children - this makes this discussion on candle includes on shelves where they safety important, especially at might be able to climb and pull this time of year. Open Flame them down. Small tealights can You may have received a few also be easily knocked over scented candles for Christmas By: Joel Layman because they don't have the and you are eager to try them weight of larger candles, so be out. According to Fire mindful of candle placement Prevention Canada, most candle near doors and active areas in fires begin in the bedroom. the home. Furniture and combustible pre-sleep routine - when locking in a place nearby so you can use Finally, remind any students accessories are also the first the door, brushing your teeth or it when necessary. away at college or seniors in items in the home to catch fire some other habit that will remind 4. Keep candles far enough residential living of this candle from a lit candle. Here are some you that a candle is burning. away from other burnable awareness. Everyone's home tips to enjoy your candles safely Better yet, once you light a objects. These include should enjoy the scent of a this winter: candle, put something on your tablecloths or table runners, candle, and the safety of it. 1. Make sure candles are not pillow to remind you to check to other items on a counter or ----- left unattended. This is probably make sure the candle is out. purses and bags that may be near ASK THE EXPERT: the hardest one to remember. 3. Choose a flashlight instead the burning candle. Even if it's a Joel Layman, Owner Candles are silent and it can be of a candle when you need light. glass jar, make sure it is clear - at Layman Fire & Safety easy to forget they are burning. While candles do provide light, least a foot on every side - of 235 Biesenthal Road, Set your watch or phone to a 1-2 they can easily become hazards anything burnable. Note: also be Petawawa, Ontario hour buzzer to make sure you if you're using them to "find careful to check there is nothing Phone: 613-732-5320 won't forget. your way" around your home. If over the candle that could catch 2. Do a quick check of any you trip, the consequences of hot on fire as well. [email protected] burning candles before you fall wax and an open flame could be 5. Keep candles safe from www.laymanfireandsafety.com asleep. Connect it to part of your pretty harmful. Keep a flashlight being knocked over by children,

FIRE ALARM SYSTEMS From hospitals to home offices, Layman Fire and Safety is your local provider of fire prevention and safety SPRINKLER SYSTEMS protection equipment. With more than 40 years SUPPRESSION SYSTEMS handling the region’s fire and safety services, we can help you meet your goals of prevention and protection FIRE EXTINGUISHERS in case of a fire emergency. EXTINGUISHER TRAINING SAFETY EQUIPMENT FIRE HOSES EMERGENCY LIGHTING EMERGENCY EXIT SYSTEMS Serving the Ottawa Valley and neighbouring communities

www.laymanfireandsafety.com | [email protected] | Phone: 613-732-5320

PAGE 30 HEALTH MATTERS MAGAZINE HEALTH EXPERTS With help from our local Volunteer Component communities, Marianhill has Volunteers are an integral part been providing palliative care Caring of the support provided to the for over 20 years in Pembroke. residents in the hospice Last year, Marianhill received palliative care unit. Volunteers on-going funding from the At The join this program from all walks province of Ontario to support a of life. They vary in age, faith three-bed hospice palliative care and professional backgrounds, unit. This funding will ensure End Of Life which provides a great matching the services can continue to be opportunity for individuals in the provided in our region. By: Linda Tracey palliative program. Volunteers What Is Palliative Care? Executive Director offer various kinds of support Palliative care is also known as such as saying prayers, helping end of life care. It is a special loved ones connect via phone or form of health care that is relatives, but also close friends Marianhill is currently involved Skype, helping with legacy gifts, available to people who are and partners. Palliative care in a pilot project for tele- baking, or just simply holding a living with a life-limiting illness, helps with the physical, social, palliative care with the Regional hand. It’s the essence of our and their families. Palliative care cultural, emotional, spiritual and Palliative Program and Ontario community: people helping is usually the direction when a psychological needs of each Telemedicine. Through this people. cure for the illness is no longer person. It helps to relieve program, people at home are ----- possible. Palliative care services suffering and supports people connecting to a Marianhill nurse ASK THE EXPERT: help people who are dying live and families during the dying via a tablet. This tablet allows Linda Tracey phase, as well as through grief the nurse to provide support, out their remaining time in Executive Director and bereavement. education and assistance with comfort and dignity. Quality Marianhill Inc. Palliative At Home pain and symptom management. hospice palliative care neither 600 Cecelia Street, hastens death or prolongs life. Working with community The goal of this program is to Pembroke, Ontario An Important Impact partners, Marianhill is expanding have more people being cared The goal of palliative care is to its hospice palliative services. for in the setting they prefer at Phone: 613-735 6838 provide the best possible quality This expansion will include their end of life, whether that be Fax: 613-732-3934 of life for the person with the community support as well as in their own home, at hospice or [email protected] illness and for their family. the provision of information in long-term care. Supports will www.marianhill.ca Often a family includes not only sessions and grief support. be available for every choice. Palliative care that Marianhill’s hospice care now comes reaches to you. Whether you are staying with us, in long-term care or at you own home, we offer to you support for you and your family. We welcome individuals who could join our palliative visiting program. We provide training and support. Please inquire with Wendy.

MARIANHILL Hospice Palliative Care: Christine Rossi, RN www.marianhill.ca Phone: 613-735-6838 ext.4264 Phone: 613-735-6838 Volunteer Training & Inquiries: Wendy Biernaskie 600 Cecelia Street, Pembroke Phone: 613-735-6838 ext.4329

HEALTH EXPERTS HEALTH MATTERS MAGAZINE PAGE 31 When people think about You can help beat the winter being active in the winter, they blues by traveling the trails, think of skiing, skating and Get A Winter Workout! which locally, are some of the other self-propelled activities. best in Ontario. But it's time to think about Join The Club snowmobiling as a solid winter In Ontario there is a 30,000km workout - and the Canadian network of provincial Council of Snowmobile snowmobile trails. The trails are Organizations (CCSO) has organized into 12 districts, each some proof that say just that. with a local operator (ie: Snow A University of Guelph study Country Snowmobile Region.) entitled “The Physiological All districts are under the Assessment and Analysis of the umbrella of the OFSC - Ontario Physical Demand of Riding a Federation of Snowmobile Snowmobile" is soon to be Clubs. What is truly incredible released, and in a preliminary By: Terry Vaudry, OFSC District 6 about snowmobiling is that the view of the report, it's proving trail network is a combination of that the activity level of role in the physical demands. Snowmobiling falls into the public and private land, and the snowmobiling has traditionally Researchers compared the study category of moderate intensity trails are groomed and managed been underestimated. While this results to the American College which range between 3-6 METs. by volunteers. Snowmobiling is news may not be surprising to of Sports Medicine's Com- The average METs for groomed one of the largest volunteer- those who snowmobile regularly, pendium of Physical Activities. trail riding scored almost 4, driven organizations in Ontario. it does help to change the This tool defines activities by while mountain riding came in ----- perception that motorized sport their aerobic demands as a closer to 7. This puts snow- ASK THE EXPERT: isn't advantageous to health. metabolic equivalent (MET). A mobiling in the same physical Terry Vaudry, OFSC District 6 Conducted in 2016-17, the MET is a unit that represents the activity range as other winter 40484 Highway 41, Pembroke study evaluated the physical amount of energy required to activities such as recreational Phone: 613-735-8822 demand of snowmobiling, maintain human function while ice-skating, snowshoeing, snow Toll Free: 1-877-376-7669 considering both cardio- sitting or lying awake at rest. shovelling or chopping wood. www.snowcountrysnowmobileregion.ca respiratory and musculoskeletal Therefore, an activity of 3 METs So if winter is not your most demands. It also examined if would be 3 times more active time of year, snow- activity location would play a demanding than rest. mobiling may be the way to go.

MPP John Yakabuski Joyce Renfrew-Nipissing-Pembroke Layman Let me know your SUPPORTING THE COMMUNITY’S GREATEST NEED A TIO healthcare concerns CRE NS Be a part of Kin. Open to men and women of all ages.

Labyrinth Pillows For relaxation and reflection Fidget Quilts For those with ADD, ADHD or autism and Alzheimer patients (keeping fingers busy) Therapeutic ‘Magic’ Bags Add heat to sore areas with small, medium and large heated magic bags Plus: adult bibs, aprons, boot covers, towels, pet labyrinth pillows and more Kin Club of Pembroke Drive traffic to your business or event with PO Box 331 promotion in 101 Things to Do in the Valley. [email protected] Pembroke, Ontario K8A 6X6 Phone: 613-687-2896 84 Isabella Street in Pembroke [email protected] 235 Biesenthal Road, Petawawa Phone: 613-735-6627 or 1-800-267-2515 facebook.com/joyce.layman.96 [email protected] www.facebook.com/kinclubofpembroke

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ACROSS 46. A foundation for kids 5. ______aggressive: being angry but exercise class 4. A type of heart surgery 49. A common food seasoning also used not showing your anger 48. An option for a palliative person 7. Post Traumatic Stress Disorder for fungal infections 6. An oily secretion from the Sebaceous 49. Ontario's Health Insurance Program 11. A psychoactive compound that 51. Medicine accessible to all gland 50. American Medical Association affects mood or behavior 53. A group of people related by blood 7. A screening test for cervical cancer 52. A protein with 14 essential nutrients 12. Environmental tobacco smoke 55. Website for organ donation, with .ca 8. Heart and ______Foundation 54. A support for a sprained arm 13. Often diagnosed in kids but can last 56. 10 of these are just 15 calories 9. Beans or stones 57. Cooking directions into adulthood 58. An abnormal growth of tissue 10. Air ambulance 60. Bilaterial Tubal Ligation 14. Tooth holes 59. A small growth skin growth on a 15. Medical short form for heart attack 61. What the government issues when 17. Wash thoroughly neck or armpit: skin ____ 16. Treatment for a sprain food is contaminated 18. It could be chicken, goat, horse, 60. The most common pear worldwide 19. A severe mood disorder 62. Where you might get a botox small or plum 64. Where you might go for health care 21. Your pharmacist may provide this injection 20. Number of human senses 66. A casket alternative 22. The lowest calorie nut 63. A fork used to test for deafness 23. A yoga pose for arm balance 67. Something useful in absorbing blood 24. Fluid of unknown origin 65. Part of your body made out of 25. Spoon you might use for soup 69. Hardneck and softneck types are 26. A separation of the upper lip keratin 27. Excessive crying in a baby cultivated in Ontario 28. Ontario Medical Association 66. A bodily fluid that can tell a lot about 30. Oxycodone, hydromorphone and 72. A chiropractor’s area of expertise 29. A variety of milk a person’s health fentanyl 73. In one's birthday suit 31. Synonym for sick 68. Virus spread primarily through the 33. Ongoing health condition 75. Colitis and Crohns cause problems 32. Response to pressure of a threat bite of a mosquito 35. Rest one's weight on one's knees in this area of the body 34. A child with down syndrome has an 70. Ginger ____: a remedy for travel 36. An air-like fluid substance which 76. A mental health employee benefit extra one of these sickness or nausea expands freely program 37. Dr. Emily Howard ____ : The first 71. Carries deoxygenated blood to the 38. Canadian doctor who authored "The 77. Male or female women to practice medicine in Canada heart Principles and Practice of Medicine" DOWN 40. Emergency medical services 74. A veterinarian’s patient 39. A baby born before 37 weeks 1. Suffering from loss of appetite 42. Nuclear Magnetic Resonance 41. International ______Day: March 8 2. Acid derived from urine 44. False labour pains: Braxton-_____ Answers on Page 36 43. Body part between the neck the and 3. Food regimen 45. You should have 8 hours every night abdomen 4. Lucky to have something 47. What you might “over” do in an

CROSSWORD HEALTH MATTERS MAGAZINE PAGE 33 Health Services

ART THERAPY EMPLOYMENT FUNDRAISING

Marillyn Saffery, RP, BFA, DipAT Eastern Ontario Jobs Kin Club of Pembroke Registered Psychotherapist (CRPO) [email protected] [email protected] Phone: 613-735-1858 www.easternontariojobs.com www.facebook.com/kinclubofpembroke [email protected] www.facebook.com/eojobs Help us repave the runway at the Pembroke Art therapy uses visual images and art media Eastern Ontario offers an awesome quality & Area Airport and make a donation to the to help express feelings and emotions, of life. Be steps from the water, the forest or Kin Club of Pembroke! For $250, you can explore difficult issues and develop self- any other natural area by living in the best purchase a foot of runway to repave. We awareness. No art experience or talent is part of Ontario. Now, just find a job that need the community to help us so we can needed. Clients are people of all ages and makes it all possible! Visit our website at: continue to provide a venue for critical backgrounds, from children to seniors. All www.easternontariojobs.com for a listing of emergency response (Ornge, MNR, OPP), sessions are confidential. Free initial local jobs available from Pembroke to business and special events (Rogers Hockey) consultation. Gananoque and across to Peterborough. in our region. Details at: www.flycyta.ca

CHIROPRACTIC EMPLOYMENT MEALS: DELIVERED AND PICK-UP

Integrated Health Centre Ottawa Valley Jobs Community Support Coalition Dr. Nik Bair-Patel [email protected] Phone: 613-433-4564 570 Nelson Street, Pembroke www.ovjobs.ca [email protected] Phone: 613-732-3333 www.facebook.com/ovjobs The Community Support Coalition offers www.integratedhealthcentre.ca Looking for job opportunities in the Ottawa healthy meals, prepared, delivered and A chiropractic clinic that puts the client first. Valley? Visit www.ovjobs.ca for the region’s available for pick-up throughout Renfrew and Dr. Nik Bair-Patel has been helping people easiest and most popular listing of local job Lanark County. If you know someone who live without pain for many years, including postings. Full time, part time and casual could benefit from this program, contact us treating people who have not been able to positions available. Listed by industry, town and we can connect them to their closest find relief anywhere else. Chiropractic, laser and 20 most recent. Like us on Facebook provider. We also offer gift certificates if you therapy, acupuncture and more. See the and have postings delivered right to your wish to purchase meal vouchers for difference chiropractic can make. timeline when they become available. someone who could use them.

DISABILITIES - INTELLECTUAL FITNESS CENTRES HEARING CARE

Community Living Upper Ottawa Valley Integrated Health Centre Heritage Hearing Care 894 Pembroke Street West, Pembroke 570 Nelson Street, Pembroke 239 Pembroke Street West, Pembroke Phone: 613-735-0659 Phone: 613-732-3333 Phone: 613-735-0776 [email protected] www.integratedhealthcentre.ca www.heritagehearing.ca www.cluov.ca Medical Exercise, personal training and a full Our team of experienced Audiologists, Assisting people with intellectual disabilities 24-hour fitness centre complete with far- available Monday-Saturday, provides hearing to be included in the community through infrared sauna. Make it a membership and evaluations, tinnitus advice, amplification independent living, homecare supports, enjoy all the benefits of a professional health options, hearing aid fitting, repairs and employment opportunities, continuing facility. Join our classes, work out with our batteries, adjustments, custom hearing education, volunteer and community trainers and connect with our nutritionist for protection and swim plugs, in Pembroke and involvement, support workers, and more. a complete health and fitness experience. our clinics in Petawawa and Deep River. Let Also seeking employers to assist. We are your health centre. us help your ears to hear!

PAGE 34 HEALTH MATTERS MAGAZINE HEALTH SERVICES MENTAL HEALTH PHYSICAL ACTIVITY SPIRITUALITY

Robbie Dean Centre Festival of Outdoor Rinks Pembroke Pentecostal Tabernacle Phone: 613-629-4243 (24 hours) www.festivalofoutdoorrinks.com Corner of Highways 41 and 17, Pembroke www.robbiedeancentre.com www.facebook.com/outdoorrinks Phone: 613-732-9721 If you need someone to talk to, come to one Welcome to the 2018 Festival of Outdoor www.pptchurch.com of our walk-in clinics. Offered weekly in Rinks. Pack your skates and head on out to a Morning worship services on Sundays at Eganville, Pembroke, Renfrew and local outdoor rink and enjoy the activities 10:30am. Nursery and kids church available. Petawawa, come see us as a first step to get that each rink has to offer. No skates? No Public is welcome. Bible study and prayer on the road to more positive mental health. problem. Many rinks offer activities off the groups for men and women separately and We are open to the whole community - ice as well. Visit our website for full details jointly. Also ask about our BG Club program there is no age minimum or limit. And our on who is participating and what they have for kids. Spirituality for every member of services are entirely free of charge. Let us to offer. A great (free) weekend for the your family. See our newly designed website know what’s on your mind. whole family. for all the details.

PERSONAL PROTECTION & SAFETY PHYSICAL ACTIVITY SPIRITUALITY

Layman Fire & Safety Rankin Recreation and Culture Centre St. John’s Lutheran Church 235 Biesenthal Road, Pembroke www.rankincentre.ca 605 Black Bay Road, Petawawa Phone: 613-732-5320 or 613-687-2896 www.facebook.com/rankincentre Phone: 613-687-6187 www.laymanfireandsafety.com There’s always something going on at the www.facebook.com/stjohnspetawawa Eye wash stations, first aid kits and supplies, Rankin Rec Centre and especially in Services every Sunday at 10:00am. Sunday hand sanitizer, disposable gloves and February. From February 2-4 we have a school also available for children. Welcoming coveralls, sharps container, stretchers, hockey tournament and hymn sing. From friends and family as well as visitors - our masks, welding respirators, emergency February 8-11 we have spaghetti supper, doors are open to you. Variety of groups showers, face shields, spray-on bandage and euchre tournaments, games, outdoor fun, (cards for seniors, choir, Lutheran women, more. Safety products for your employees trivia night, pancake breakfast a live auction visiting committee) to be involved with if you and for the workplace. Inspections and and more. Come out and support this local choose. Come meet Pastor Albert, our new services you can count on to be accurate. community hub and have some fun! minister.

PET HEALTH

M&R Feeds and Farm Supply Micksburg | Phone: 613-735-3689 Egg Safety Pembroke | Phone: 613-732-2843 Shawville | Phone: 819-647-2814 Only buy eggs sold from a www.mandrfeeds.com refrigerator. We know your pet is important to you and Don’t buy out-of-date eggs. your family so we offer a broad range of quality food and related products from Refrigerate eggs within respected manufacturers that correspond to 2 hours. your budget. Food for dogs, cats, rabbits and gerbils. Litter, bedding, cages, kennels, travel Store eggs on refrigerator shelf, crates, fencing, bowls, feeders and more. not in the door. Use eggs in shells within PHARMACY 3 weeks. Rowan’s Pharmasave Egg dishes should be cooked 115 Pembroke Street West, Pembroke to 160 degrees Fahrenheit. Phone: 613-732-2522 [email protected] Discard hard-boiled Your Downtown Pembroke pharmacy since eggs within 1 week. 1924. Let our pharmacists help you with travel medication plans, health plans, weight Eat leftover cooked egg dishes in 3-4 days. management and connecting with drug Cook eggs until both the yolk and white are firm. benefits. Pharmacists are your most accessible health care provider so let us Never eat raw eggs or products that contain them. SOURCE: ACADEMY OF NUTRITION AND DIETETICS work for you. Welcoming new clients daily. Newly renovated in 2017.

HEALTH SERVICES HEALTH MATTERS MAGAZINE PAGE 35 Crossword ANSWERS XXIII ACROSS 3. Diet Olympic Winter Games 4. Bypass 4. Blessed February 9-25, 2018 7. PTSD 5. Passive Pyeongchang, South Korea 11. Narcotic 6. Sebum 12. ETS 7. PAP July 6, 2011 The First Olympics 13. ADHD 8. Stroke Pyeongchang County, South Korea was The first Olympic Games were held in 14. Cavities 9. Kidney announced as the host city for the 2018 1896. The host city was Athens, Greece. 17. Scrub 10. Medevac Olympics on July 6, 2011. Pyeongchang The first Winter Olympic Games were 18. Pox 15. AMI won its bid on the first round of voting, hosted in Chamonix, France. 20. Five 16. Ice receiving more votes than both Munich, Canada As Olympic Host 23. Firefly 19. Bipolar Germany and Annecy, France. This will Canada has hosted the Olympic Games 25. Ladle 21. Vaccine be South Korea’s second time hosting three times: the 1976 Summer Olympics 27. Colic 22. Almond the Olympic Games. They hosted the in Montreal, the 1988 Winter Olympics in 30. Opioids 24. FUO 33. Chronic 26. Cleft Summer Games in 1988. This will be Calgary and the 2010 Winter Olympics in 35. Kneel 28. OMA their first Winter Games. Vancouver. 36. Gas 29. Skim The Winter Sports Slogan For The Games 38. Osler 31. Ill The 2018 Winter Olympics will feature The slogan for the 2018 Winter Games is 39. Premature 32. Stress 102 events in 15 sports. All sports “Passion. Connected.” This refers to a 41. Womens 34. Chromosome include: alpine skiing, biathlon, bobsleigh, world in which everyone is connected 43. Chest 37. Stowe cross-country skiing, curling figure with shared passion for winter sports, a 46. Make-a-wish 40. EMS skating, freestyle skiing, luge, nordic world open to any generation anywhere, 49. Oregano 42. NMR combined, short track speed skating, anytime, to open new horizons in the 51. OTC 44. Hicks skeleton, ski jumping, snowboarding and continued growth of winter sports. 53. Kin 45. Sleep speed skating. 55. Be a donor 47. Exert 56. Grapes 48. Hospice 58. Polyp 49. OHIP 59. Tag 50. AMA You have to stay in shape. My grandmother started 60. Bartlett 52. Egg 64. Clinic 54. Sling walking five miles a day when she was 60. She’s 97 66. Urn 57. Recipe today and we don’t know where the hell she is. 67. Gauze 60. BTL 69. Garlic 61. Recall - ELLEN DeGENERES 72. Spine 62. Lips 73. Naked 63. Tuning 75. Bowels 65. Nails Curling Knowledge Test Answers 76. EAP 66. Urine 77. Gender 68. Zika 1. A thicker Teflon is the faster slider. 8. Raise. A take-out is when one stone 70. Root DOWN 2. Both hog hair and horse hair are used removes another stone from the playing 71. Vein 1. Anorexic 74. Dog in natural brushes. area entirely. 2. Uric 3. Curling stones are 40-42 pounds. 9. Lead, second, third, skip. 4. Wears down. With a large portion of 10. The rock closest to the button is the running edge of the stone in contact called the shot rock. with the ice surface, friction is increased. 11. 10 metres from the hack to the end 5. The grey band is called the striking of the ice. If we are not meant band and it is designed to absorb the 12. A stone touching the outer edge of shock when one stone strikes another. the circles is called a “biter.” to have midnight snacks, 6. In turn. An out-turn is counter- 13. 4 feet. The diameters are four feet, why is there a light clockwise. eight feet and 12 feet. 7. 2-3 If there are too many rotations, 14. Montreal was home to the first in the fridge? the stone will not curl. If the stone does curling club in Canada. not have enough rotations, it may lose - ANONYMOUS its turn.

PAGE 36 HEALTH MATTERS MAGAZINE CROSSWORD ANSWERS + MORE DO YOU PROVIDE ANY OF THESE SERVICES? IF SO, YOU SHOULD BE IN OUR NEXT ISSUE!

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Gym Memberships starting at $30 per month. Available for 1, 3 6 and Phone: 613-732-3333 | www.integratedhealthcentre.ca 12 month terms. 570 Nelson Street, Pembroke (along the Ottawa River)