Markham is Canada’s most diverse community: StatsCan

Real estate agents Jacqueline and Jim Wong have lived in their quiet residential Markham neighbourhood for 14 years.

Over that time they’ve seen the demographics of their community change greatly, particularly in the past five years with the increase of Chinese and South Asian people moving to their city and buying homes.

Jacqueline Wong, who emigrated from Malaysia more than 30 years ago, points to her own street as an example. About 85 per cent of the people who have bought homes in recent months are Chinese. The draw: “They feel very comfortable with Markham.”

What’s more, there’s no municipal land transfer tax, it’s close to Toronto, housing is more affordable and it’s very safe, she said.

“It’s a great community,” added her husband, Jim Wong, who came to Canada from a small village in China in 1960. “It’s very attractive for young families.”

Safety and a sense of peace was the magnet for Ramanathan Lambotharan, a Sri Lankan family physician, who has lived and worked in Markham for over a decade.

“I think Markham is an amazing place to live,” he said. “The feeling that comes to mind is security and it’s truly multicultural.”

Neither the Wongs nor Lambotharan are surprised by the fact that Markham is now Canada’s most diverse community with the highest proportion of visible minorities than any other city, according to Statistics Canada’s National Household Survey.

A total of 72.3 per cent of the population comes from visible minorities. People from China make up the bulk of the community at 52.9 per cent.

Two other emerging visible minority groups are prevalent in Markham — the South Asian population with 26.4 per cent and the black community with 4.5 per cent.

That’s quite a jump from 2006 data, which puts Markham’s Chinese population at 34.1 per cent and South Asian at 17.2 per cent.

Other GTA communities — Brampton, Mississauga and Toronto — aren’t far behind when it comes to visible minorities.

And while some dispute the accuracy of the National Household Survey —many groups suggest it underestimates visible minorities and foreign born individuals — no one disputes that the face of Markham is evolving.

Go anywhere in Markham and the region’s diversity can be seen in the faces in shopping malls and those behind the wheels of cars that tear along congested Highway 7.

And signs on many of the strip malls along Highway 7 are bilingual —English and Chinese.

There are even some Chinese roads, like Sun Yat Sen Ave., Filipino streets, like Rizal Ave., and South Asian byways, such as Karachi Dr. and New Delhi Cres.

“I do believe that we did a lot of things to accommodate new immigrants when they move to Markham,” said Regional Councillor Joe Li.

“We make them comfortable. We’re the only municipality that hosts a national day for every community. When you walk into the city hall, you see the diverse workforce in the city and if you look at council you can see the diversity there, too.”

Markham council has three ethnic Chinese members from different parts of the world and one Sri Lankan councillor — that’s four out of 13, Li proudly points out.

What’s more, many people tell him they feel at home in the region. They see familiar faces, can converse in their home language, can shop and eat like they did back home, he said.

And so far, there is no tension within the growing South Asian community. “They live side by side in harmony.”

http://metronews.ca/news/canada/665446/markham-is-canadas-most-diverse-community-statscan/

Markham is Canada’s most diverse community: StatsCan

Real estate agents Jacqueline and Jim Wong have lived in their quiet residential Markham neighbourhood for 14 years.

Over that time they’ve seen the demographics of their community change greatly, particularly in the past five years with the increase of Chinese and South Asian people moving to their city and buying homes.

Jacqueline Wong, who emigrated from Malaysia more than 30 years ago, points to her own street as an example. About 85 per cent of the people who have bought homes in recent months are Chinese. The draw: “They feel very comfortable with Markham.”

What’s more, there’s no municipal land transfer tax, it’s close to Toronto, housing is more affordable and it’s very safe, she said.

“It’s a great community,” added her husband, Jim Wong, who came to Canada from a small village in China in 1960. “It’s very attractive for young families.”

Safety and a sense of peace was the magnet for Ramanathan Lambotharan, a Sri Lankan family physician, who has lived and worked in Markham for over a decade.

“I think Markham is an amazing place to live,” he said. “The feeling that comes to mind is security and it’s truly multicultural.”

Neither the Wongs nor Lambotharan are surprised by the fact that Markham is now Canada’s most diverse community with the highest proportion of visible minorities than any other city, according to Statistics Canada’s National Household Survey.

A total of 72.3 per cent of the population comes from visible minorities. People from China make up the bulk of the community at 52.9 per cent.

Two other emerging visible minority groups are prevalent in Markham — the South Asian population with 26.4 per cent and the black community with 4.5 per cent.

That’s quite a jump from 2006 data, which puts Markham’s Chinese population at 34.1 per cent and South Asian at 17.2 per cent.

Other GTA communities — Brampton, Mississauga and Toronto — aren’t far behind when it comes to visible minorities.

And while some dispute the accuracy of the National Household Survey —many groups suggest it underestimates visible minorities and foreign born individuals — no one disputes that the face of Markham is evolving.

Go anywhere in Markham and the region’s diversity can be seen in the faces in shopping malls and those behind the wheels of cars that tear along congested Highway 7.

And signs on many of the strip malls along Highway 7 are bilingual —English and Chinese.

There are even some Chinese roads, like Sun Yat Sen Ave., Filipino streets, like Rizal Ave., and South Asian byways, such as Karachi Dr. and New Delhi Cres.

“I do believe that we did a lot of things to accommodate new immigrants when they move to Markham,” said Regional Councillor Joe Li.

“We make them comfortable. We’re the only municipality that hosts a national day for every community. When you walk into the city hall, you see the diverse workforce in the city and if you look at council you can see the diversity there, too.”

Markham council has three ethnic Chinese members from different parts of the world and one Sri Lankan councillor — that’s four out of 13, Li proudly points out.

What’s more, many people tell him they feel at home in the region. They see familiar faces, can converse in their home language, can shop and eat like they did back home, he said.

And so far, there is no tension within the growing South Asian community. “They live side by side in harmony.”

http://metronews.ca/news/canada/665446/markham-is-canadas-most-diverse-community-statscan/

Exercise And The Brain

Inner IDEA: Exciting discoveries underscore how exercise benefits brain health and boosts lifelong learning.

Exercise improves our physical and mental health—that is now beyond debate. The physical benefits are obvious; we know that exercise lowers blood pressure, decreases cholesterol, reduces fat, adds muscle and improves cardiovascular function. But how is it that exercise also reduces stress, anxiety and depression and allows us to maintain focus at work and to think clearly?

You might easily assume that improved physical health drives improved mental health; that a healthy body breeds a healthy mind. But the truth is, we know much more about how exercise affects the body than how it affects the mind. That brings us to the issue of measuring the mind and to the proverbial “mind-body problem”: Is the mind separate from the body? It is a question that has tormented philosophers since René Descartes suggested nearly 400 years ago that mind and body were clearly separate but the brain (the pineal gland to be precise) was the place where mind interacted with body. This Wizard of Oz sort of view suggests that a peek behind the neurobiological curtain will unveil some ethereal forces pulling levers.

Regardless of your view on the issue, accept for the time being that our cognitive, perceptual and emotional faculties—indeed, our sense of self—are all nestled within the 100 billion or so neurons (nerve cells) that make up the brain. So if exercise can have lasting effects on the mind,

then exercise must also affect the brain. As it turns out, the brain is incredibly dynamic. It is not hard-wired, as we once believed, and it responds to exercise in much the same way that heart, lungs and muscles do. The brain can change its structure and function by adding new neurons, making new connections between neurons (synapses) and even creating brand-new blood vessels, all in response to different forms of exercise (see Figure 1).

A Powerful Healing Agent for Change

Over the last two decades, neuroscientists have begun to reveal how physical activity—whether it be endurance, strength or skill training—can change the neurochemistry, structure and function of the brain. We are starting to understand how these changes in brain biology affect our cognitive, sensory, motor and emotional behaviors. We are also discovering that the neurobiological imprint of exercise can help treat and possibly even prevent a number of psychiatric disorders (such as depression and anxiety) in addition to neurological disorders (such as stroke, Alzheimer’s disease and Parkinson’s disease).

Exercise Improves Cognitive Function

Although the American College of Sports Medicine (ACSM) recommends at least 30 minutes of moderately intense aerobic exercise 5 days per week (ACSM & AHA 2007), alarmingly it is estimated that 74% of all Americans fail to meet this requirement, and the lack of activity represents a major contributor to rising healthcare costs. Aside from the obvious effects on physical health, there is mounting evidence that a sedentary lifestyle also affects the brain—and in turn lessens mental capacity. Sibley and Etnier (2003) found a clear connection between how much schoolchildren exercised and their cognitive performance: the more aerobic exercise the children engaged in, the b

etter they performed on verbal, perceptual and mathematical tests. The same pattern of results was found in older adults: aerobic training improved cognitive performance (Colcombe & Kramer 2003), and active lifestyles decreased age-related risks for cognitive impairment and dementia (Yaffe et al. 2009). Not surprisingly, these cognitive effects were accompanied by clear changes in brain structure and function.

Exercise Changes Brain Function

The fact that exercise enhances cognition suggests it must have some effects on the brain that outlast the exercise experience itself. That is, exercise must somehow change brain function in a lasting manner. Indeed, research supports this hypothesis; the reduced cognitive capacity in sedentary individuals is also associated with different patterns of brain activity—both at rest and while performing mentally challenging tasks—than those observed in active subjects.

Although a number of brain areas are involved in the complex cognitive tasks that we engage in on a daily basis, the cerebral cortex is a major player. Compared with sedentary people, active individuals show greater baseline levels of cortical activity (Dustman et al. 1990) and more activity in various brain regions when performing cognitive tests (Polich & Lardon 1997). Some cortical areas show increases in activity when we are strugglingwith a particular task. One such area that is especially sensitive in this regard is the anterior cingulate cortex (ACC). Part of the brain’s limbic system, the ACC has connections with numerous brain areas involved in processing sensory, motor, emotional and cognitive information. This brain area becomes very active during moments of indecision or confusion when we are posed with a problem. After a 6-month walking intervention, people showed decreased ACC activity relative to nonaerobic toning or stretching groups (Colcombe et al. 2004), the implication being that less activity in the ACC contributes to the enhanced cognitive function resulting from exercise.

Exercise-related changes in brain function are not limited to areas of the cortex concerned with cognitive function. Brain areas that are engag

ed during movement are also affected. One key cortical area is the motor cortex. This strip of tissue contains neurons that send information down to the spinal cord to cause muscle contraction. Individuals engaged in regular exercise show reductions in the amount of activity within the motor cortex when performing simple movements (Voelcker-Rehage, Godde & Staudinger 2010). While this might seem counterintuitive, one interpretation is that the cortex is more efficient at controlling movement and therefore requires less effort to produce movement.

Exercise Changes Brain Structures

Although the structure of the brain is highly complex, it can be broken down into two general components. Gray matter contains all of the neurons and supporting cells, while white matterconsists of the axons of these neurons (nerve cell fibers) that carry signals from one area to anoth

er. One might compare this to the way in which most large cities are organized, with houses and buildings connected by streets and freeways.

Magnetic resonance imaging (MRI) allows for the measurement of gray and white matter and can reveal something about the way that exercise influences the overall structure of the brain. MRI scans have shown that exercise boosts overall brain volume (Colcombe et al. 2006), increasing both gray matter (Colcombe et al. 2006) and white matter (Gordon et al. 2008). Interestingly, these changes can occur over relatively short periods of time with what might seem like minimal amounts of training. After learning to juggle for only a few weeks, for example, study subjects showed increases in gray matter within regions of the brain concerned with integrating visual and motor information (Dra

ganski et al. 2004).

For more on how exercise affects health and learning, see the sidebars.

In Conclusion

Our knowledge of the effects of exercise on the body and mind continues to expand. The development of new technologies is indeed allowing us to “peek behind the cerebral curtain” to see which levers are being pulled—to understand the biology of how exercise improves both body and mind. This knowledge will allow us to harness the brain’s endogenous capacity to adapt to experience and will guide the development of new therapies to treat the damaged or diseased brain as well as to improve our general quality of life. This has become increasingly important as our population ages and the stressors of this fast-paced world mount.







The incredible shrinking mortgage rate

When the Bank of Montreal dropped its key mortgage rate below the 3% threshold in March, Paula Roberts started to get calls from her clients. They wanted to know if they should break their mortgages and refinance at BMO’s limited-time, bargain-basement 2.99% rate—the lowest rate ever officially offered by a Canadian bank for a five-year, fixed-rate mortgage. The sudden surge in interest baffled the Toronto mortgage broker. After all, these were clients who were already locked into mortgages with even lower rates and better terms than BMO’s. “All of our lenders were at lower than 2.99% at that point,” Roberts said.

It’s an open secret that Canadian homebuyers can secure mortgages on the cheap these days. BMO simply advertised the kind of lending practices that were already widespread. But stating the obvious got the bank plenty of attention—from media, from Canadian borrowers and from the federal government.

Finance Minister Jim Flaherty also picked up the phone, calling BMO to register his disapproval of the rate reduction. “My expectation is that banks will engage in prudent lending—not the type of ‘race to the bottom’ practices that led to a mortgage crisis in the United States.” He thanked the country’s other big banks for not following BMO’s lead. Manulife Bank apparently missed the subtext of that message, subsequently announcing a 2.89% mortgage offering. Flaherty blasted the promotion, calling it “unacceptable.”

After “consulting with the Department of Finance,” Manulife withdrew the offer the next day. BMO let its promotion expire at the end of March. Thus was restored the don’t-ask-don’t-tell practice of supplying discount mortgages without making too much of a fuss about it. “I bet if you went out today to any bank, if you have the right credit score and the down payment, you’d get a 2.89% mortgage,” says Peter Routledge, an analyst at National Bank Financial.

In reprimanding the financial sector, Flaherty again warned of risky household debt accumulation. But he also objected to the optics of the mortgage fire sale, adding: “It’s also symbolic.” In the midst of the effort to avert a housing crash and convince Canadians to stop borrowing, here were BMO and Manulife publicizing cut-rate housing debt with all the discretion of used-car salesmen. But you can hardly blame them. Fewer homes are being sold in Canada, reducing the demand for new mortgages. It’s simple economics: when demand falls, so do prices. To vie for the patronage of the dwindling ranks of borrowers, banks have to sweeten the terms of their mortgages.

Banks can afford to slash rates because money has never been cheaper in Canada. While the federal government appeals for restraint in debt accumulation, the Bank of Canada’s interest rate policy encourages just the opposite. And since policy rates aren’t likely to budge for at least another year, Flaherty is left to glower at banks from up on high while mortgage rates continue to drop. Just how low they go will be limited only by the banks’ profit margins and the government’s persuasiveness in discouraging loose borrowing and lending. “I really can’t see them going any lower. But I said that before,” Roberts says. “Who would have thought they would have gone this low?” There’s never been a better time to get a mortgage than right now. But there soon could be.

Having saved up enough money for a down payment while living with his parents in Toronto, Lucas Shearer decided to make his first foray into the real estate market in January. He quickly found the right place—a $344,000 condo in the Yonge and Eglinton neighbourhood—after qualifying for a 2.89% five-year fixed-rate mortgage. “At a higher rate, it definitely would not be as attractive,” he says. “I probably would have just stayed at home, saved more money and assessed it in a year from now.” Compared to the average discounted rate on five-year mortgages over the past five years, which according to ratehub.ca is about 4.25%, Shearer will have saved about $18,000 in interest and owe $6,000 less by the time his mortgage expires. Compared to the 6% peak five-year rate over the past five years, Shearer will save more than $50,000.

While Shearer wasn’t compelled to buy real estate by low mortgage rates alone, they were an added incentive that made the market more attractive to him. This runs counter to the government’s deliberate attempt to contain housing activity. Bank of Canada governor Mark Carney warned of a “brutal reckoning” when rates eventually climb and expose the finances of many households as unsustainable. There are those homeowners who can afford a $700,000 home today, but could only afford a $500,000 home at 6.5%, which is where rates could conceivably sit in five years when new mortgages expire, says John Andrew, a real estate professor at Queen’s University.

Four times in the past four years, Flaherty has tightened mortgage insurance rules, each time making it a little more difficult to get home financing. And although household debt continues to hit new record highs—reaching 165% of disposable income by the end of last year—Flaherty has succeeded in slowing housing activity in Canada. But that comes at the expense of the mortgage market, which is the largest of the banks’ lending businesses. Mortgages in the banking sector are currently growing at about 6% a year—half of the pre-recession rate of growth. “The competition between institutions is so fierce that they really have no choice but to compete by offering as low a rate as they possibly can,” Andrew says.

Lenders still make money on low-rate mortgages. Their profit margins are roughly measured by the difference between mortgage rates and the banks’ own costs of borrowing, which is approximated by the Bank of Canada’s five-year benchmark bond rate—about 1.2%. Most of the money the banking sector lends out is provided by retail deposits, supplemented by borrowing on the “wholesale” market. The minimum spread at which a bank would be willing to offer five-year mortgages is about 140 basis points, says Ohad Lederer, a financial services analyst at Veritas Investment Research. That would put a floor on five-year mortgage rates of about 2.6%—assuming the five-year bond rate doesn’t fall any further. Variable or shorter-term mortgages are already available for even less. So yes, there’s still room for rates to fall, and banks may prove willing to sacrifice profitability for market share. “You’re talking about a long-term customer. The vast majority of mortgage borrowers are on a 25-year amortization period, and if they’re with a major lender, they will probably never leave,” Andrew says. “It also opens up other opportunities. Once you’ve got a relationship with a lender, maybe you’re more likely to get a savings account, get a line of credit, or take another mortgage out.”

To Flaherty, the competitive strains of the market do not justify a mortgage rate war in the banking sector. But it’s unusual for a finance minister to publicly scold a financial institution like Manulife for a pricing decision. “The whole thing is puzzling,” Andrew says. “It’s like phoning up Galen Weston and saying I don’t like the price of milk.”

Criticism came from many quarters, including the Conservative party’s own ranks. “Me, personally, I would not dictate to businesses what prices to decide,” Small Business Minister Maxime Bernier said. “It’s the market. It’s supply and demand that decides the prices. It is the case for interest rates; it is the case for other products too.”

The Canadian mortgage market, however, is not exactly free and open. The Canada Mortgage and Housing Corp. insures roughly half of outstanding mortgages in Canada against default. Genworth Canada, backed by a federal guarantee, covers another 25%. So for the great majority of the Canadian mortgage market, the risk of default is shouldered not by the banks, but by taxpayers. “For the banks, it’s fantastic,” Andrew says. “They get their money and they don’t have any of the hassle of the foreclosure process. It’s pretty much an ironclad guarantee.”

Whereas default risk is a natural disincentive to loose lending, from the banks’ perspective, the risk of issuing mortgages is minimal, which helps to explain why they’re willing to loan money at such low margins. It also helps to explain why the government wants to have a say in how mortgages are priced. “The more people take on debt, the bigger the contingent liability the government has, the riskier it gets,” Routledge says.

Of course, the government can always tighten regulations to effectively limit the availability of mortgages. While he has no control over mortgage rates, Flaherty does have the power to further reduce the maximum amortization or increase the minimum down payment on insured mortgages. But there are competing concerns emerging about the Canadian economy, aside from housing, and Flaherty has given no indication he intends to resort to further regulation. Mortgage tightening effectively pushes marginal borrowers out of the market, reducing the size of the pool of first-time homebuyers. And it’s that cohort driving much of the demand for condos and suburban starter homes, Andrew says. The government can’t afford to unduly impair the construction sector. Rather, it wants to slowly let some air out of the housing bubble without triggering anything severe.

Given all of that, the big question is whether rates will sag even lower in the months and years to come. It could indeed happen if the Bank of Canada keeps the overnight rate where it is right now, while a slowing housing market puts even more pressure on the banks to cut their profits as they battle for share in a dwindling market.

As for the first condition, outgoing governor Mark Carney announced on April 17 that the Bank of Canada was yet again keeping its overnight rate at 1% and said the bank was pushing back its own projections for the economy’s recovery to “full capacity” to mid-2015. “This is later than was anticipated by the Bank in January,” Carney said. In other words, the target interest rate looks likely to remain at its current rock bottom through 2014—and perhaps even longer.

The second condition for declining rates will likely be satisfied too: housing unit sales have now been declining for months, unemployment has remained stubbornly high, and economic growth is still sluggish. All these factors further constrict the number of mortgage-worthy homebuyers; as banks scramble to court them, cutting into their profit margins looks ever more likely. That could conceivably take variable rates as low as 2.2%—perhaps even lower.

For the moment, Manulife and BMO have fallen back in line by reducing the visibility of their mortgage rates. But nothing has changed in terms of the mortgage contracts being signed. Roberts, the Toronto mortgage broker, is advising all of her existing clients that if they are currently locked in mortgages at rates of 3.59% or higher, they need to consider breaking their contracts and refinancing, depending on the penalties and time to maturity. The lure of a bargain is hard to resist, and it looks like more bargains are on the way—just don’t tell the finance minister.

Source: Bank of Canada

http://www.canadianbusiness.com/economy/the-incredible-shrinking-mortgage-rate/




How is the Toronto Real Estate Market?


Market Conditions Promote Price Growth in April

May 3, 2013 -- Greater Toronto Area REALTORS® reported 9,811 sales through the TorontoMLS system in April 2013, representing a dip of two per cent in comparison to 10,021 transactions in April 2012. Both new listings during the month and active listings at the end of April were up on a year-over-year basis.

“Despite the headwinds we have experienced in the housing market this year, April sales came in quite strong in comparison to last year. As we move through the spring and into the second half of 2013, the demand for home ownership should continue to
firm-up relative to last year,” said Toronto Real Estate Board President Ann Hannah.

“It has been almost a year since the federal government enacted stricter mortgage lending guidelines. It is realistic to surmise that some households, who originally put their decision to purchase on hold, are once again looking to buy,” continued Ms.
Hannah.

The average selling price for April 2013 transactions was $526,335 – up by two per cent in comparison to April 2012. The MLS® HPI Composite Benchmark Price was up by 2.9 per cent.

“The condominium apartment segment in the City of Toronto was a key driver of price growth in April, with both the average selling price and the MLS HPI apartment index up on a year-over-year basis. The improved condo sales picture, with Toronto sales down by only one per cent compared to last year, suggests that interest in condo ownership may be improving," said Jason Mercer, TREB's Senior Manager of Market Analysis.



How to better use the wasted space in your house

If you have a stairwell then considers it a luxury that you have all of this extra unused space, in which to decorate. If you consider this part of the house a headache to decorate, then all you need is a little creative flair. 


Of the many underutilized corners of the home, the one that gets the first prize is the stairwell. This forgotten corner provides space solutions that other people simply have not thought of. You can add shelves that sit above your head so they do not impede the journey upwards. You could turn your stairs into decorative still life, a space for books or a rack for space relief. You could even add sunken shelves and create a small pantry or a small winery if stairwell is dark and cool. 

With a little imagination, the ideas in this article may sow the seeds of creativity. You can give a new look to the wasted space of your stairwell and renew the appearance of that area of your home. 

The spare bedroom is so often the most underused room in the house. So many people fill it with junk that could more easily go in the attic. They fill it with gym equipment that they never use or a bed for guests that never arrive. Other than the stairwell, this has to be one of the biggest wastes of household space. It does not have to be. Let’s assume like most families that you are living with a partner. 

Everybody is different, and nobody likes the same TV shows and DVD films, so why not turn your spare bedroom into a mini living room. Decorate it nicely and pop in a TV, DVD player, one of your Designer Sofas and a little Designer Furniture, and have it as your upstairs living room. That way when one partner’s favourite show comes on that the other person cannot stand, and then one can retire upstairs to watch the program of their choice. Why should one have to slump on the bed and watch the bedroom TV, just because the person downstairs is using the TV? Why not take the TV out of the bedroom and put it in the newly converted mini living room, so that your bedroom can be a bedroom instead of a multimedia room.

Most people’s halls have a few pictures, maybe a small cabinet and a few coat hooks with coats on. The area is often decorated but cramped and imposing. Why not run a cabinet all the way along it and then use the cabinet to store the various items you do not use very often but may need to have to hand, such as cello tapes, light bulbs, batteries, flashlights, candles, spare phone cord, etc. Don’t fill it full of clutter, but do put in items that you may need to have to hand quickly. Then to make the décor seem a little less cramped and imposing, place a large ornate mirror (securely) on top of the cabinet and place a handsome potted plant in front of it (so you can see the plant and its reflection). The use of space is exquisite and the décor will make you the envy of the street.

This article points out the three most wasted spaces in the house and how to use them, such as by putting Designer Sofas and Designer Furniture in the spare bedroom and turning it into a mini living room.

Donna Richmond and her husband Ronald Richmond have been making Designer Furniture and Designer Sofas in France for around five years.

The Vitamin That Fights Fatigue


Feeling tired?  Vitamin D could boost your energy levels, says new research in the Journal of Clinical Endocrinology and Metabolism.

In a British study, D-deficient people exercised their fatigued calf muscles under a special kind of machine that measures cells’ mitochondria, which generate energy. After the participants took vitamin D supplements, their mitochondrial function improved, and feelings of fatigued diminished.

It’s the first scientific link between vitamin D and mitochondrial activity, which is essential for muscular endurance, says lead researcher Akash Sinha, of Newcastle University. (In a separate study, Sinha and his team showed that low D levels led to reduced mitochondrial function.)

Wake up your cells by heading outdoors. Sunlight is a natural source of vitamin D—10 to 15 minutes of exposure provides a good dose—but the vitamin is also abundant in some fish. The Institute of Medicine recommends a dietary intake of 600 IU per day, which is the equivalent of 3 ounces of cooked salmon. Fortified milk is a good source as well. You can also take a supplement, such as GNC Vitamin D-3 1000 ($10/180 tablets).

 http://news.menshealth.com/the-vitamin-that-fights-fatigue/2013/05/06/

Five cool things to do this week (May 3 to 9)



From beer to photo festivals and hot new record releases, check out this week’s cool to-dos.

1. Take a cooking class

Whether you’re an amateur or an expert, there is always a hot tip to be had when working with a new chef; a spice you have never heard of, a new way of cooking a vegetable you have forever just pan-fried.  Polish your knife set and attend a cooking class.  Top picks: In an old church converted into a culinary studio, have a seat at Annie’s Table; watch a team of butchers disassemble “The Mighty Pig,” at The Healthy Butcher, or enjoy a European-style environment in a kitchen likely a little bit bigger than your own at the Food Studio Inc.

Annie’s Table, New London, PEI

The Food Studio Inc., Winnipeg

May 9, Featured class: “The Mighty Pig”, The Healthy Butcher, Toronto

 

2. Explore a photo festival

From analog photography to digital installations that suggest time travel is possible, explore photo art inspired from past eras and years that have yet to come.

May 3 – 5, Elektra, Digital Arts Festival, Montreal

May 7 to 21, Dark Room 2.0, Contact Photography Festival, Toronto

 

3. Cheer at the finish line

Runners have spent months training for marathon season, so spend the day encouraging your community members along the way with homemade signs, or be there to water them down at the very end of the their long haul. Who knows? It might help shed seconds off their best time.

May 5, Toronto Marathon

May 5, Vancouver Marathon

May 4 and 5, Mississauga Marathon

 

4. Drink a cold one

Patio season is upon us and beer connoisseur’s are watering at the mouth with the thought of seasonal pours. Sample the latest brews to hit the taps, and begin to plan the drink menu for your upcoming backyard cookouts.

May 4 – 5, Calgary International Beerfest, Calgary

May 9, Camra Vancouver Spring Sessional Cask Festival, Vancouver

May 9, North American Craft Beer Experience, Toronto

 

5. Update your playlist

It’s a hot week for record releases no matter what your taste. Go country, with Lady Antebellum’s latest Golden (fitting title after a two year Grammy streak), or get sweet and playful with the She & Him duo comprised of Zooey Deschanel and M. Ward, with their third installment, Volume 3. And, that’s not all. Indie-rockers, Vampire Weekend introduce Modern Vampires Of The City, 98 Degree’s (yes, they are back!) reveal 2.0, and the living legend, Rod Stewart releases Time.

http://www.chatelaine.com/living/five-cool-things-to-do-this-week-may-3-to-9/

Fix Wet Basement Problems


A wet basement remodel is worse than no basement remodel at all. So before you add livable space below where you live, be sure to fix wet basement problems.

What’s the water source

If your basement smells musty, looks moldy, or sports little puddles after every rain, you’ve got a wet basement problem. Long-term dampness will damage trim and finishes, and erode framing and foundations—problems that would cost thousands to fix. In addition, damp basements promote mold and mildew, which can harm your health. 

Moisture in a wet basement comes from three main sources:

  • Groundwater: Lives within pockets beneath the earth’s surface; can seep through unsealed concrete slabs, form puddles, or just cause that wet basement feel.
  • Precipitation: Rain, snow, sleet, and melted hail that flow into basements under doors or through poorly sealed windows.
  • Hydrostatic pressure: Water-soaked soil that pushes moisture through walls and floors and produces a wet basement.

Fix a wet basement’s water woes

The best way to stop water flow into your basement is to solve the root cause. Sometimes the solution is easy, like extending downspouts or grading property so water runs away from your house. 

Sometimes it’s harder to fix wet basement problems.

If your wet basement is caused by hydrostatic pressure, excavate around the foundation’s perimeter and install a drainage system and waterproofing membrane. These reduce pressure against the structure and blocks water from seeping through the walls and causing a wet basement. A professional can do the job for $5,000 or more.

If you can’t afford the outside-in water treatment for your wet basement, solve the problem from the inside out. Working from inside your basement, cover all foundation cracks, framing joints, and floors with a brush-on, waterproofing sealant. This DIY project typically costs $1,700 for a 20-by-30-foot basement.

Sump pumps to the rescue

A sump pump, which removes water from a sump pit in the ground, is your best defense against seeping groundwater or minor floods. (If major floods are frequent problems, don’t finish your basement.)

When the sump pit fills, the pump automatically engages and shoots water into drains or other areas that flow away from the house. Professional installation, including wiring to a dedicated circuit, costs $2,000 to $6,000. Always keep a battery-powered, backup pump around ($300) in case the power goes out during a storm.



Read more: http://www.houselogic.com/home-advice/basements/fix-wet-basement-problems/#ixzz2RzFPDjdo

Don’t blame your body if you tire out


When you push yourself to the limits of exhaustion, what stops you?

If you’re lifting a heavy weight, you might blame the muscle fibres in your arms; if you’re running, you might point an accusatory finger at your legs, lungs or heart. And until recently, most physiologists would have agreed with you.

But newer studies have offered hints that the ultimate arbiter of fatigue is situated between the ears – that the brain makes the decision to back off or stop before the muscles have reached their ultimate limits. Now researchers in Brazil have gone one step further: They’ve figured out how to get competitive cyclists to race faster by zapping a key part of the brain with electricity. It’s a remarkable scientific result – and, perhaps, a new ethical dilemma for the sporting world.

Until a few years ago, most of the evidence about the brain’s role in exercise was indirect. Scientists would trick their subjects by rigging thermometers to display incorrect values, or by secretly speeding up the virtual competitors they were racing against – and sure enough, the onset of exhaustion would be altered by these mind games, showing that fatigue wasn’t a purely physical phenomenon.

Advances in brain imaging and measurement tools are now starting to permit researchers to peer into the skull during exercise. In 2011, a Swiss team at the University of Zurich, led by neuropsychologist Dr. Kai Lutz, made a key breakthrough by outfitting cyclists in caps with 128 electrodes to measure the electrical activity in their brains as they cycled to exhaustion.

Just before the cyclists gave up, Lutz saw a steady increase in communication between two regions of the brain: the motor cortex, which plans and controls movement, and the insular cortex, which receives and process signals from elsewhere in the body for a variety of purposes.

“It’s not just muscle signals,” Lutz explains. “The insular cortex is also involved in the emotional response of hearing your heart pound and so on.”

Combined with previous studies that used spinal-blocking drugs to interrupt signals between the brain and muscles, Lutz’s results suggest that your insular cortex monitors distress signals from throughout the body and then commands the motor cortex to apply the brakes. So is it possible to tweak the insular cortex to release the brakes?

That, effectively, is what Dr. Alexandre Okano of Brazil’s Federal University of Rio Grande do Norte and his colleagues set out to do, in a study recenlty posted online in the British Journal of Sports Medicine. They used a non-invasive form of brain stimulation called transcranial direct-current stimulation (tDCS) to apply a small electrical current to a targeted portion of their subjects’ brains, causing temporary changes in how the affected neurons communicate with each other.

Ten competitive cyclists participated in the study; each completed two all-out cycling tests, after receiving 20 minutes of either real or faked brain stimulation. The electrodes were placed over the left temporal cortex of the brain, which is directly above the insular cortex, so that both regions were affected. The results: After brain stimulation, the cyclists had lower heart rates, slower increase in perceived exertion and produced 4 per cent more power in the cycling test.

That’s a very big boost.

Explaining exactly where this boost comes from is far from simple. In addition to the role of the insular cortex, Okano notes that the temporal cortex helps control heart rate and blood pressure, and the left side in particular is associated with “pleasant feelings as occurs, for example, when subjects either see or make a smile, or listen to happy voices, or hear pleasant music.” The right side, in contrast, is associated with pain and exertion.

In other words, the brain stimulation triggers a complex mishmash of physiological and psychological effects, which have the net effect of allowing cyclists to push harder for a given level of effort. It will take much more research to isolate exactly how each part of the brain contributes to exercise and fatigue – but there’s no longer any doubt that it plays a crucial role.

As for the obvious question about the potential use and abuse of this technology by athletes, Okano has no illusions.

“Strategies that modulate neuronal activity during training or during sport competition will lead to benefits comparable to those of using drugs,” he said in an e-mail. “In addition, there is no known way to detect reliably whether or not a person has recently experienced brain stimulation.”

The health risks of using this brain stimulation technique are thought to be low, he adds. Still, the prospect of future athletes zapping their brains in pursuit of victory, and perhaps overriding the brain’s evolutionary safety mechanisms, is worrying. But it’s a topic that sports officials, scientists, and ethicists will have to deal with soon – because when it comes to unlocking the brain’s potential for extending our physical limits, we’re just getting started.

http://www.theglobeandmail.com/life/health-and-fitness/dont-blame-your-body-if-you-tire-out/article11573542/