March 2016 - Page 3 of 3

Health & Fitness March 3, 2016

Chronic back pain may be ruining your sex life

Chronic back pain can do more than cause aches and pains. Studies show it can reduce your mojo, plummeting the sex drive and killing the mood between the sheets.

Fourty-seven per cent of Canadians suffering from chronic back pain report their condition affects their sex lives, according to the GSK Global Pain Index commissioned by GSK Consumer Healthcare. Of the study participants, 53 per cent said they felt less attractive as a result of their pain.

Chronic back pain is defined as pain that persists for more than three to six months. Treatments include physiotherapy, exercise, pain medications, and acupuncture, among others. In Canada, 18.9 per cent of people over the age of 18 suffer from chronic pain. A study by the National Institute Health says that chronic pain increases with age and women have a higher prevalence of pain than men.

Most people suffering from chronic back pain rely on medicines to help alleviate their symptoms. Fourty-five per cent of people suffering with the pain condition will use medications as a primary source of aid, whereas only 16 per cent use physical therapy and nine per cent use alternative medicines.

The problem is there are many pain medications that have unfortunate side effects on users. The company that sponsored the GSK Global Pain Index study, Voltaren, is a producer of oral and topical pain medications for people suffering with chronic pain. Possible side effects of their oral pills, as indicated by the FDA, include abdominal pain, constipation, diarrhea, dizziness, exhaustion, and nausea and vomiting. Interestingly, the company sponsored a study that provides information on the unsettling effects of pain on people’s lives, but doesn’t include the side effects for their own medications.

Pain medications could also be a contributor to a lacking sex life. Personally, I know that if my back hurt and I had constipation, nausea, vomiting or exhaustion, I wouldn’t feel like getting busy in the bedroom. Luckily, there are alternatives that take away the need for pain medications, while still allowing people to feel sexy.

“A lot of chronic pain involves not recognizing the difference between damaging pain and residual neurophysiological pain,” said registered physiotherapist, Hannah Williams. “The brain is rewired to think that certain movements are damaging when they are no longer actually damaging.”

Physiotherapy, stretches, yoga, strength training, acupuncture, and massage are great options to try as a primary source of care before turning to pain medicine.

Physical exercise is essential to re-train the brain so that unnecessary chronic pain no longer bothers you. “Any exercise at all is beneficial. Limiting yourself only to certain types of exercises will continue the pain,” said Williams. A very good type of exercise happens to be sexual intercourse, which can increase the heart rate and allow people to work past their chronic pain in a pleasurable way.

“Going to a chronic pain physiotherapist will help people to understand the difference between good and bad pain,” said Williams. “Chronic pain can hurt people’s sex lives, but it doesn’t mean people can’t work around it.”

Maybe all you need is a good old fashion rumble in the sack to help get rid of that chronic back pain. We suggest you work on that immediately.

Entertainment March 3, 2016

10 great ways to enjoy a snow day

When a snow day hits and the sun is shining, why not take advantage and get outside? If you bundle up and wear all the necessary winter gear, outdoor fun can be a great way to defeat the cold weather and revel in nature’s beauty. Here are some great ways to get outside and beat those winter blues.

1. Snowboarding/Skiing

Though only parts of Canada are truly worth skiing or snowboarding in, it is a worthwhile sport to learn and participate in. People always join one camp or the other but both sports have their merits. On a snowboard, you are typically able to do more tricks and technical play. With skiing, it is all about speed. Skis are very mobile and adaptable on the hill. Just try not to lose them because trekking across the hill to grab a lost ski is a laborious process. Snowboarding and skiing can be an expensive sport but is worthwhile to invest in.

2. Sledding

Sledding is a great way to enjoy a snow day for kids and adults. The equipment is cheap, ranging from a saucer to an old fashioned sled. Most places will have at least one good sledding hill. Though it is a pain to drag the sled up the hill, the thrill of riding it back down makes it all worthwhile. Get out there and remember what it is like to be a kid again.

3. Snowshoeing

Snowshoeing is another great outdoor winter sport and has existed since Aboriginals used them before Europeans arrived in Canada. The custom was passed onto settlers as a mode of travel. Previously, they used animal skin to make the shoes which evolved into plastic and titanium which is used today. There are three types of snowshoes available. Recreational hiking snowshoes are good for beginners, aerobic/fitness snowshoes are best for active snowshoe partakers who enjoy moving quickly. These snowshoes are generally sleeker and lighter. The third type is a hiking/backpack snowshoe which is made for people who love powder and are experienced at snowshoeing. Snowshoes range from $100 to $300.

4. Snowskating

I fondly remember my friends ripping down the hills on a snowskate and loving every minute of it. The snowskate is a combination of a snowboard and a skateboard. It is a hybrid urban sport that is good for city boarding, and can be used with as little as an inch of snow on the ground. The boards are almost the same size as a skateboard but without the wheels. They are difficult to ride because of the size but once you master it, the speed and fun to be had is unbeatable. Snowskates are affordable, ranging from $50 to $200.

5. Ice Skating

If you do not know how to skate, you simply are not a Canadian. I remember when I was three years old and hitting the rink for the first time. My brother brought me, tied my skates, brought me onto the ice and pushed. Not the most eloquent way to learn skating but I became pretty good on my skates in no time. Ice skating is great solo, with a friend or on a date. It is relaxing and a great workout. Can’t beat that! Skates can be as cheap as $40 and rentals are available at most larger rinks.

6. Playing pick-up hockey

Playing hockey is definitely a must on sunny winter days. A great Canadian custom, rinks in most cities will be full of people ready to come together and play pick-up. The gear for hockey is pricey but if it’s just pick-up, people are often willing to share or rent gear at local hockey rinks. Pick-up hockey is a great way to make new friends, learn how to be a part of a team and pick-up a cute hockey player as well.

7.Building a Snowman

No one is ever too old to build a snowman. It is a great activity that also happens to be free and outdoors. Rolling balls of snow is strangely relaxing and people can get very creative with their snowman projects. In college, a few friends made a giant Buddha on a sunny snow day in the yard of the dorm that was nearly the size of a small car. It was an epic creation and brought smiles to many people’s faces. Building a snowman with a child is also another way to have a great snow day.

8. Winter Hiking

Winter hiking is a great pastime and is relatively easy to do. All it requires are warm clothes and shoes, and some snacks. No hike is satisfying without delicious snacks like trail mix or dried fruit. Winter hiking can be a lot of fun because if one falls, it is into a cloud of snow which provides padding from the hard ground. It is important to stay safe and on routes when hiking because it is easy to get lost while in the backwoods. That being said, the winter wonderland outside is always worth seeing in the beautiful natural world we live in.

9. Ice climbing

Ice climbing is a more adventurous sport of choice for a snow day but is well worthwhile. It is best to try ice climbing with an expert in tow and there are many certified teachers that provide lessons to people willing to give it a go. Ice climbing requires crampons, axes, harnesses, boots and other gear. It can be expensive but it’s worthwhile to try and then once you fall in love with the sport (which you will), then you can start learning the ropes with a partner.

10. Kick it in a hot tub at the end of the snow day

There is nothing nicer than relaxing in a hot tub when it is cold outside with a glass of red wine. A hot soak soothes your muscles after any winter sport. It is especially nice if you are in the hot tub with a great view of the winter mountains, and the hockey player you picked up, or Ryan Gosling.

Enjoy your snow day and remember, the cold shouldn’t mean we stay indoors and fret. Get out there and enjoy the snow.

Health & Fitness March 2, 2016

March yourself into a 100 meal journey

It’s been two months since you’ve made that New Year’s resolution to eat well this year … and you may be hitting a plateau. It’s hard to keep inspired and motivated when the weather just makes you want to stuff your face. Luckily, Dieticians of Canada can help you change those eating habits. You may even eat 100 healthy meals in a row! Sound impossible? Trust us, it’s not!

March is Nutrition Month, or at least, it’s labelled that way by the Dieticians of Canada. They started as a Nutrition Week in 1981 and has since expanded into a monthly celebration of healthy eating with a new theme each year. This year’s theme is dedicated to making small changes — one meal at a time. It’s called the 100 meal journey.

The Dieticians of Canada are promoting a series of fun events across the country that help Canadians eat healthy meals throughout the month of March. Each week of the month has a specific theme. March 16 is also Dietician’s Day and is an opportunity to take part in healthy eating events across the country, details of which can be found on this activity map. This year, the weekly themes are: Getting Started, Quality Counts!, Prioritize Portion Size, Try Something New!, and Make it Stick.

Getting started in any healthy eating initiative can be daunting, but there are certain steps that you can take to get the process started. Creating a list of healthy eating goals and then posting it in your desk area or on the fridge will help enforce the new habits. It also takes a community to make a great change — enlisting friends and family. Instead of waiting until the last minute — because let’s be real, it’s exhausting to figure out dinner at 7 p.m. — try making a weekly meal plan. Remember: whole grains instead of white bread and fill that list with fresh veggies and fruits!

Quality cooking is essential in any healthy meal. Dieticians of Canada provide Cookspiration, a link with several delicious recipes that help to plan for hale and hearty options. The Dieticians also provide apps that can be installed to help set goals, give portion size measurements, and provide ideas for the 100 meals healthy eating plan. Some of the better apps are eaTracker and eaTipster.

The number one tip: be prepared. If you are in a hurry, prepare smoothies in advance with frozen fruit, ground flax and hemp seed, spinach, and almond milk. A great snack for those on the run is peanut butter, banana, and trail mix in a whole-grain tortilla for a yummy breakfast.

Another tip the Dieticians of Canada provide in their 100 healthy meals campaign is how to pack protein into meals. Protein reduces the appetite and keeps people healthy. Lentils are a great way to sneak protein into dishes, because the grain has the capability to take on whatever taste is in the dish at hand. The ground-up chickpeas in hummus provide a yummy dipping option with veggies. Pairing protein-packed foods with high-fibre foods is another great way to fill up and avoid overeating. Fantastic fibre foods include whole veggies and fruits, whole grains such as barley and lentils, nuts, seeds, and beans.

Finally, don’t give up! Making healthy lifestyle changes can be a challenge, but the rewards are great.

Are you brave enough to tackle the 100 meal challenge? Leave us some of your meal ideas below!

Racism March 2, 2016

Mary Ann Shadd Cary: Canada’s first African American female editor

“I have broken the editorial ice.”

This famous quote was spoken by the first Canadian African American female editor, Mary Ann Shadd Cary, in 1853 when she started her anti-slavery newspaper, Provincial Freeman.

The Mackenzie House (82 Bond St.) featured Shadd throughout the month of February for black history month, allowing kids and families to print their own copy of her newspaper as part of the historical tour. A presentation is also offered year-round to school groups on Shadd’s life.

Mary Ann Shadd Cary. Courtesey of National Archives of Canada

Shadd was born into an activist family in Wilmington, Delaware that helped run the Underground Railroad. They moved to Windsor, Ont. in 1850 after the Fugitive Slave Law — which ordered all slaves returned to their masters and charged those who helped slaves run away — was passed. She opened the first racially-integrated school in Windsor and also created educational booklets about why African Americans should move to Canada for a better life.

Public Officer at the Mackenzie House, Danielle Urquhart said, “Mary Ann had attended a conference in 1851 at St. Lawrence Hall. She was impressed by Toronto. She felt it wasn’t as racist and it never had segregated communities. Toronto was also not a border town where you might be caught by slave catchers which made it safer.”

Photo provided by City of Toronto, Mackenzie House

In 1853, Shadd founded the Provincial Freeman, Canada’s first anti-slavery newspaper and the first newspaper to be run by an African American woman in North America. The byline of the newspaper was “Devoted to antislavery, temperence, and general literature” and she advocated all three topics passionately. The newspaper was a daily digest, which included interest articles, poems, and tips on how to acculturate oneself to the Canadian lifestyle and weather. “She also connected family members because people became separated when they were traveling on the underground railway. You could run an ad and find your family once you arrived,” said Urquhart.

When Shadd first released the newspaper, she changed her name to M.A Shadd because she anticipated she would be met with resistance as a female editor. “She received death threats,” said Urquhart. “For her personal safety, she brought a friend named S.R Ward to act as a figurehead, but she kept publishing. She remained the editor and when things calmed down, she resumed her public role as the sole publisher.”

Urquhart explains that Shadd was not only facing racism as an editor of a newspaper, but also received judgement as a woman in a leadership role in the mid 1800’s. Shadd did not back down to though.

In 1856, Shadd married a Toronto barber named Thomas Cary. They had a very progressive relationship and he took on most of the familial duties so that Shadd could follow her dreams. “He would be at home with the kids while she went on lecture tours,” said Urquhart. While Shadd was on lecture tours her sister, Amelia Cisco Shadd, who was also a part of the antislavery movement, ran the newspaper.

William Lyon Mackenzie, the namesake of the house, was also a publisher at the same time as Sadd and advocated for social justice.“They were publishing at the same time and we were equipped to do this with a printing press and she lived in this neighbourhood. We wanted to figure out a way to interpret black history and she was a great choice,” said Urquhart.

Sadd was an intelligent and brave woman who was unwilling to compromise herself despite obstacles of race and gender. She became a teacher, a journalist, and went on to get a law degree at age 60. Shadd is a heroine to all women trying to make a difference in this world. She also paved the way for future female African American journalists, as exemplified in when she proclaimed courageously: “Shake off your shackles and come to Canada.”