For decades, the most popular tool for assessing a person's risk for obesity-related problems like diabetes and heart disease was the body mass index, or BMI.

But some experts think physicians should focus on their patients' waist measurements, and a recent study found that the circumference of one's neck could be a screening tool for health problems.

Amid reports that heart disease and diabetes are threatening more and younger Canadians, how can you tell if you're at risk of developing these disorders? And what are some things you can do to make sure you stay healthy?

We contacted medical professionals to answer your questions about monitoring your health and preventing disease.

Dr. David C.W. Lau provided an overview of the BMI and its discontents. Lau is a professor of medicine, biochemistry and molecular biology at the University of Calgary. He is president of Obesity Canada, and was an expert panel member on the World Health Organization's international obesity task force.

Kelly Russell, MSc, CK, is a kinesiologist at Toronto's Peter Munk Cardiac Centre who works primarily with patients who have had cardiac surgery, or are recovering after a heart attack. As a member of the cardiac rehabilitation team, Russell helps patients adjust their lifestyle and behaviours to help their hearts and bodies heal, and prevent a second event from happening. 

Nishta Saxena, MSc. RD, is a clinical dietician at Toronto's Peter Munk Cardiac Centre in the Cardiac Rehabilitation Program. Saxena works with patients to promote healthy lifestyles and reduce the risk of future cardiac events.

Read their answers.

For decades, the most popular tool for assessing a person's risk for obesity-related problems like diabetes and heart disease was the body mass index, or BMI.

But some experts think physicians should focus on their patients' waist measurements, and a recent study found that the circumference of one's neck could be a screening tool for health problems.

Amid reports that heart disease and diabetes are threatening more and younger Canadians, how can you tell if you're at risk of developing these disorders? And what are some things you can do to make sure you stay healthy?

We contacted medical professionals to answer your questions about monitoring your health and preventing disease.

Dr. David C.W. Lau provided an overview of the BMI and its discontents. Lau is a professor of medicine, biochemistry and molecular biology at the University of Calgary. He is president of Obesity Canada, and was an expert panel member on the World Health Organization's international obesity task force.

Kelly Russell, MSc, CK, is a kinesiologist at Toronto's Peter Munk Cardiac Centre who works primarily with patients who have had cardiac surgery, or are recovering after a heart attack. As a member of the cardiac rehabilitation team, Russell helps patients adjust their lifestyle and behaviours to help their hearts and bodies heal, and prevent a second event from happening.

Nishta Saxena, MSc. RD, is a clinical dietician at Toronto's Peter Munk Cardiac Centre in the Cardiac Rehabilitation Program. 

Saxena works with patients to promote healthy lifestyles and reduce the risk of future cardiac events. 

Read their answers.

Is BMI a useful tool in determining how healthy a person is? How often do you use measurements like BMI to assess patients' health?

Lau: Body mass index, or BMI, is a useful anthropometric measure of body fatness.  BMI is defined as the ratio of a person's weight over his or her height. (BMI equals weight in kilograms divided by height in metres squared.) The normal BMI range is 18.5 to 24.9. Overweight is defined as a BMI greater than 25 whereas obesity is a BMI greater than 30.   BMI is often used to assess a person's obesity-related health risks. For example, a man's relative risk for Type 2 diabetes is increased by twofold at a BMI of 25 compared with a BMI of 22. A woman with a BMI of 25 has a relative risk of over eight-fold compared with a BMI of 22. For a woman with a BMI greater than 35, the relative risk for Type 2 diabetes is close to 90-fold higher!

The evidence-based Canadian clinical practice guidelines on the management and prevention of obesity in adults and children recommend that health professionals use BMI to measure obesity-related health risks in all adults and children. BMI should be determined at annual or periodic physical examinations. The guidelines also recommend waist circumference measurements to assess health risks. Waist circumference values greater than 94 centimetres (37 inches) for men and 80 centimetres (31 inches) for women are associated with increased health risks.

Russell: A simple and inexpensive tool, BMI is widely used clinically. However, the simple measure of weight used in its calculation does not distinguish between body fat, muscle, or bone, making its use less reliable in certain populations such as athletes and the elderly.

In the cardiac rehab program at the Peter Munk Cardiac Centre, the team measures waist circumference in conjunction with BMI because body fat distribution, in particular abdominal obesity, is a predictor of obesity-related health risk.

How much does a person's weight affect his or her risk for developing health problems?

Lau: The higher the BMI values the greater is the risk for the development of health problems associated with obesity, such as diabetes, heart disease, gall bladder disease and some forms of cancer.

For example, 80 per cent of diabetes is caused by obesity and this explains why we are in the midst of the dual epidemics of obesity and diabetes. Clinical studies have proven that a modest five per cent body weight loss (five kilograms for a 100-kilogram person) over a period of four years can reduce the risk for diabetes by as much as 60 per cent.

Russell: Weight alone does not provide a comprehensive risk assessment of developing heart disease and diabetes. It is important to consider body fat distribution (abdominal obesity) and other risk factors such as inactivity and eating an unhealthy diet, both of which can increase the risk of disease.

A common misconception is that you have to be slim to be healthy, but this is not true. For example, you can still improve your health and lower your risk of disease through regular exercise, even without weight loss.

What is the best way for an individual to monitor for things like heart disease, diabetes and related disorders?

Lau: Optimal health to prevent chronic diseases, such as diabetes, heart disease and cancer, can best be achieved by adopting healthy lifestyle behaviours. Achieving and maintaining a healthy body weight, preferably with a BMI of 25 or less, by following a healthy diet consisting of more fruit and vegetables, less red meat and reduced saturated fat and salt, along with 30 minutes of daily regular physical activity or exercise, can greatly reduce the risk for chronic diseases. Having regular checkups with your family physician or experienced health professionals can help to monitor your health status.

Russell: The first step to prevention is to educate yourself about the known risk factors for developing chronic diseases such as heart disease. These include a sedentary lifestyle, obesity, high cholesterol, hypertension, uncontrolled blood sugar levels, smoking and family history. Regular visits with your family physician will help you monitor and identify if you have any of these risk factors.

If you've already been diagnosed with heart disease, participation in a cardiac rehab program can help you manage your disease and improve your health status by working with a multidisciplinary team that may include cardiologists, nurses, exercise specialists, dietitians, pharmacists and psychologists.

It's never too late to start making healthier lifestyle choices. Choose one or two behaviour changes that you feel ready to make based on what stage you are currently at. For example, increasing fibre in your diet or adding an extra 10 minutes to your workout. Remember, change doesn't happen in a day - it's a process.

Q: For someone with a desk job, is yoga by itself enough to stay healthy? How much calories can you lose from yoga and hot yoga? Is it enough for cardio if you do yoga two or three times a week?

Kelly Russell: Yoga is great for targeting core strength, posture, and flexibility, which are important to maintain as we age. However, yoga is not a substitute for aerobic exercise that when done regularly, can improve cardiovascular fitness. The Canadian Society for Exercise Physiology recently updated their physical activity guidelines, recommending that adults participate in at least 150 minutes per week of moderate intensity exercise (e.g., brisk walking, swimming, bicycling).
 
Q: What's the most effective way to combat pre-hypertension? Is it possible to suddenly enter pre-hypertension when you've maintained a systolic and diastolic BP of 104/71 in your early 20s? Or is it usually a slow transition due to a drastic change in diet and as you age?
 
KR: The classification of pre-hypertension was developed to recognize that people with blood pressure levels of systolic blood pressure (SBP) 120-139 mmHg and/or diastolic blood pressure (DBP) 80-89 mmHg are at an increased risk of developing hypertension (ÿ140/90 mmHg) and diseases such as heart disease, stroke, and kidney disease. It is important to check your blood pressure regularly because most people do not experience any symptoms and do not know they have hypertension or pre-hypertension.

Blood pressure can increase with acute environmental changes such as stress, and will increase with age as the arteries stiffen and lose their flexibility. Adopting a healthy lifestyle is important for both prevention and management of hypertension. This includes a combination of weight reduction for those who are overweight or obese, following a healthy eating plan (e.g., a diet rich in fruits and vegetables, low in salt and saturated fat), and regular exercise.

The Joint National Committee on Prevention, Detection, Evaluation and Treatment of Hypertension reported a reduction in SBP of 4-9 mmHg by engaging in regular aerobic exercise of at least 30 minutes per day on most days of the week.

Q: What types of foods reduce pre-existing bad cholesterol in the human body? Is high cholesterol hereditary, or is it just a myth?

KR: Low-density lipoprotein (LDL), also known as bad or lousy cholesterol, carries cholesterol to areas in the body where it is needed. When there is too much LDL however, cholesterol is deposited in arteries and can lead to blockages. High-density lipoprotein (HDL) or healthy cholesterol on the other hand, helps the body remove newly formed cholesterol. Hereditary factors are linked to high cholesterol, but diet is also a major factor.

It's never too early to practice healthy eating habits to reduce LDL and increase HDL levels. This includes reducing saturated and trans fats in your diet that are found in red meat, dairy products, and processed foods, choosing foods containing unsaturated fat (such as olive oil, nuts, fish), and increasing dietary fibre from whole grains, fruits and vegetables. Exercise and quitting smoking can also have a positive effect on cholesterol levels.
 
Q: Should you limit the times you eat out per week? I have had my blood checked recently and the results are good, but as I'm aging and have less and less time to be active I want to take a healthy approach to my diet without sacrificing a few great meals downtown a week.

KR: When you eat out, you are not in control of how your meal is prepared. Preparing meals at home that follow Canada's Food Guide will ensure you are eating a well-balanced and nutritious diet. When you do eat out, you can ask the restaurant staff how the meal is prepared and the ingredients used. On the menu look for words like "baked" or "whole wheat", choose chicken or fish over red meat, or order a vegetarian meal. While a healthy diet is important for optimal health, regular exercise should not be neglected. If you're having trouble fitting in exercise during the week, a 10-minute brisk walk three times per day will help you reach the recommended daily goal of 30 minutes. A great start is to find a co-worker and head out for a walk on your lunch break.

Q: I'm 26 years old and have been told that drinking red wine is better for your heart. Can I get the same benefits by drinking grape juice? And is there any real benefit for someone as young as myself?

Nishta Saxena: There are definitely beneficial effects for your heart to having grape products in your diet. The compounds in red wine, grape juice and grapes that provide benefits to the cardiovascular system include ethanol, polyphenols, including reservatrol, and fibres, all of which are found in these various grape products.

Both red wine and grape juice have been shown to have effects on "bad cholesterol", preventing platelet aggregation in the blood and relaxing blood vessels. They have also been shown to be anti-atherosclerotic and anti-arrhythmic, meaning they prevent disease in the arteries of the heart and promote regular heart rhythms. All of these benefits are important for reducing and preventing heart disease.

The way these compounds work appears to be synergistic, meaning they work together in these foods. The mechanisms by which these compounds work together are complex; various biochemical pathways are working at the same time. You could get some benefits if you only drank grape juice, but you may be missing synergistic effects that also occur because of ethanol in red wine. You would also miss out on the fibres available if you only drank juice and did not eat whole, fresh grapes. There is definitely benefit to your heart to include grape products in your diet because the process of heart disease, at some level, has most likely begun by age 26.

Q: What types of food should one stay away from aside from the obvious high fat/high sodium foods?  Do anti-oxidants, Omega3, acai berries, etc, fad foods or additives actually provide health benefits or are they commercial buzzwords to get you to buy their product? 

NS: Avoiding processed foods is the most effective way to reduce your body's exposure to added salt, unhealthy fats, sugars, preservatives, chemicals and additives. Generally speaking, the more whole food you can consume, from all food groups, prepared using healthy cooking methods, the better off your overall health will be. Whole foods, such as fruits, vegetables, whole grains and dried beans are excellent sources of fibre, nutrients and antioxidants.

It is important to differentiate between "fad foods" which may not mean anything and could be misleading, and foods which have been fortified with a specific nutrient such as Omega 3 Fatty Acids. Eggs or yogurt containing Omega 3 Fatty Acids may be useful, for instance with small children who have smaller stomachs and therefore can benefit from these additional fats in each bite of food. You can, however, also get excellent amounts of Omega 3 fatty acids from eating fish 2 to 3 times per week, no special food required.

The same is true of vitamin C rich-foods, which can be eaten in citrus, potato, broccoli and peppers at a fraction of the cost of many berry-based drinks or supplements. Certain foods, such as acai berries, may provide higher levels of vitamin C in a smaller amount of food, but are more expensive than many other excellent sources of this vitamin; therefore eating a variety of  nutritious foods is more important to your health than eating one "specialty" item.

Thehotbreadguy asks: I would like to ask to ask Nancy and John what they think the future holds for "open-source" social networking that has been previously attempted in the past, and has yet to prove its viability, especially with regards to privacy concerns. There's a lot of hype surrounding Diaspora, which isn't even in its beta phase yet but drummed up so much support. It seems great things are expected of it and its claims of security. The spotlight is definitely on Facebook and its privacy problems. Can smaller networks be held as accountable? Facebook grew so large so fast that it is easy to harshly criticize it, but if we start to see smaller open-source companies spring up, how do we ensure they are not going down the same paths?


N.B.: Whether Diaspora will work out or not is a big unknown, but I certainly agree it's burdened with great expectations. I think those reflect the hopes that there will be a good Facebook alternative more than a deep understanding of who the Diaspora people are and what they are seeking to design. I sent them a little money myself, but it looks to me like the system they are building will be too complicated for most people to adapt it. I doubt most people can handle running their own server, even if it isn't really all that hard. My sense is that if open source alternatives are going to work, and I hope they are, they will have to be very easy and will have to look and function like a centralized system if they're going to get widespread adoption. Making something "open source" is no guarantee of privacy either. That said, I do think it's realistic to expect something to compete with Facebook in the next few years, just as Facebook rose out of nowhere to compete with MySpace, Google and other things that dominated the market and seemed unbeatable. I don't know that we can ensure that smaller companies behave themselves and we may well have more to fear in terms of privacy from companies that operate below the radar of public opinion. Hopefully the pressure on Facebook will serve as a warning to those companies, but it will require users and critics remaining vigilant. Even with the best intentions, small companies can still fall prey to security holes and other lapses that lead to information leaks without consent.

J.S.: I am in agreement with this commentary in that privacy and openness are means to an end and not an end in and of themselves. So I would say that for open-source social networking to truly work, a platform will first need to have a "spirit" or theme like popular social networking websites. For example, Facebook seems to have the "yearbook" theme of social connectedness. It will need a theme that is catchy and effective. 

Next, the website will need to be simple. Even though younger adults are using social networking in high rates, they use default privacy settings quite often. Many simply don't take the time to customize settings. To me, a good analogy is cars. Nearly all of us drive one, but some want to tinker and alter the defaults to make the car faster, or more efficient, etc. However, a majority of drivers just assume the car will work with routine maintenance (or less). Those that are migrating to the open-source social network sites are like the mechanics. They want control over every aspect of their profile and want to have the autonomy to tweak. More importantly, they have the technology skills to tweak. However, many will just hope that Facebook solves the issues and will carry on as usual.

Finally, I think a big hurdle is know-how of users. Based on percentages, it seems like younger users are far and away the most populated age group online. However, it is important to note that 50 to 60 per cent of one generation, such as middle-aged adults is comparable in overall users to 80 to 90 per cent more recent generations that have lower population figures. To me, the ease of Facebook is why it achieved a rapid adoption, especially among adults with less technology skills. I am not sure if more complex social networking will work among the masses at this time.

Blochi asks: What's the best way to get a photo permanently removed from a social networking site?

N.B.: There's no guarantee that you can get something removed. Obviously, if you posted it, you can take it down, but there is no way to guarantee that it hasn't been copied and posted elsewhere. If someone else has posted it, you can ask them. If it is infringing content or libelous somehow (a trick if it's not altered), you can seek redress through the site as most sites ban infringing content and some kinds of images could be considered violations of some terms of service. However, there are no laws that allow people to control which images are posted by others, even if they are pictures of you, so there is no certain way to remove images.

J.S.: This is tough because each site would have different policies. As far as Facebook is concerned, it is complex. A first step is to remove your tagged identity on the photo. A second step is to ask Facebook to remove the photo from another person's website. Here is a link that explains this. Please review the first few topics.

Thehotbreadguy asks: I would like to ask to ask Nancy and John what they think the future holds for "open-source" social networking that has been previously attempted in the past, and has yet to prove its viability, especially with regards to privacy concerns. There's a lot of hype surrounding Diaspora, which isn't even in its beta phase yet but drummed up so much support. It seems great things are expected of it and its claims of security. The spotlight is definitely on Facebook and its privacy problems. Can smaller networks be held as accountable? Facebook grew so large so fast that it is easy to harshly criticize it, but if we start to see smaller open-source companies spring up, how do we ensure they are not going down the same paths?


N.B.: Whether Diaspora will work out or not is a big unknown, but I certainly agree it's burdened with great expectations. I think those reflect the hopes that there will be a good Facebook alternative more than a deep understanding of who the Diaspora people are and what they are seeking to design. I sent them a little money myself, but it looks to me like the system they are building will be too complicated for most people to adapt it. I doubt most people can handle running their own server, even if it isn't really all that hard. My sense is that if open source alternatives are going to work, and I hope they are, they will have to be very easy and will have to look and function like a centralized system if they're going to get widespread adoption. Making something "open source" is no guarantee of privacy either. That said, I do think it's realistic to expect something to compete with Facebook in the next few years, just as Facebook rose out of nowhere to compete with MySpace, Google and other things that dominated the market and seemed unbeatable. I don't know that we can ensure that smaller companies behave themselves and we may well have more to fear in terms of privacy from companies that operate below the radar of public opinion. Hopefully the pressure on Facebook will serve as a warning to those companies, but it will require users and critics remaining vigilant. Even with the best intentions, small companies can still fall prey to security holes and other lapses that lead to information leaks without consent.

J.S.: I am in agreement with this commentary in that privacy and openness are means to an end and not an end in and of themselves. So I would say that for open-source social networking to truly work, a platform will first need to have a "spirit" or theme like popular social networking websites. For example, Facebook seems to have the "yearbook" theme of social connectedness. It will need a theme that is catchy and effective. 

Next, the website will need to be simple. Even though younger adults are using social networking in high rates, they use default privacy settings quite often. Many simply don't take the time to customize settings. To me, a good analogy is cars. Nearly all of us drive one, but some want to tinker and alter the defaults to make the car faster, or more efficient, etc. However, a majority of drivers just assume the car will work with routine maintenance (or less). Those that are migrating to the open-source social network sites are like the mechanics. They want control over every aspect of their profile and want to have the autonomy to tweak. More importantly, they have the technology skills to tweak. However, many will just hope that Facebook solves the issues and will carry on as usual.

Finally, I think a big hurdle is know-how of users. Based on percentages, it seems like younger users are far and away the most populated age group online. However, it is important to note that 50 to 60 per cent of one generation, such as middle-aged adults is comparable in overall users to 80 to 90 per cent more recent generations that have lower population figures. To me, the ease of Facebook is why it achieved a rapid adoption, especially among adults with less technology skills. I am not sure if more complex social networking will work among the masses at this time.

Blochi asks: What's the best way to get a photo permanently removed from a social networking site?

N.B.: There's no guarantee that you can get something removed. Obviously, if you posted it, you can take it down, but there is no way to guarantee that it hasn't been copied and posted elsewhere. If someone else has posted it, you can ask them. If it is infringing content or libelous somehow (a trick if it's not altered), you can seek redress through the site as most sites ban infringing content and some kinds of images could be considered violations of some terms of service. However, there are no laws that allow people to control which images are posted by others, even if they are pictures of you, so there is no certain way to remove images.

J.S.: This is tough because each site would have different policies. As far as Facebook is concerned, it is complex. A first step is to remove your tagged identity on the photo. A second step is to ask Facebook to remove the photo from another person's website. Here is a link that explains this. Please review the first few topics.

By Renee Ramsarran

Sex education is an ongoing process that usually starts at home. Children learn about sex and sexuality through their parents, yet families often hesitate to talk about certain issues with their kids.

How can you take an active role in being the primary source of sexual health information for your children? We broached the subject with three sex education experts who will take your questions on how you can begin the conversation and relay the important messages to your kids.

Rebecca Rosenblat is a certified psychotherapist, and one of Canada's leading relationship, sexuality and healing experts.  She is critically acclaimed as a TV and radio show host, author, advice columnist, and motivational speaker.

Sarah Hobbs is executive director of Planned Parenthood Toronto. Sarah has been working in the health care industry for over thirteen years.  Sarah has demonstrated her commitment to improving access to sexual and reproductive information for youth and women in the City of Toronto in particular increasing access for people without health insurance.

Lyba Spring is a Sexual Health Educator with Toronto Public Health. She also works as a counselor in a Sexual Health clinic..

To get us started, we tackled the basics:

How can parents prepare themselves for "the talk"?

Rosenblat: One of the biggest mistakes parents make when they talk to their kids about sex is, they either promote abstinence or safe sex. What most parents don't do is take the time to include other potential problems like defining healthy relationships, sex as a commodity and body-image issues. The pressure to look a certain way, gain popularity and have sex takes a toll on preteens and teens. Parents need to realize the changing parameters of relationships in this generation, and that "the talk" should include other things (like oral sex still counts as sex).

Spring: You start Day 1. The minute your baby is born and you hold, stroke and talk to that baby, you're giving your first sexual health messages. The preparation is talking with your partner, if you have one, about raising a sexually healthy child. There are handouts available to parents at Toronto.ca/heath.
 
Hobbs: Parents should remember to not berate or ridicule their children if they have questions about sex and sexuality. It's important to be able to facilitate open communication and gain trust. That way they know they can go to their parents without fear of judgment. It's also important to give the balanced information. Parents might have preconceived notions of the definition of sex - but for youth the term can mean many different things. When talking with your children, make the definition clear to avoid assumptions when giving information.

Where do you have a sex education conversation with your child?

Rosenblat: It should be a continuing conversation, not just one talk. Use different opportunities to ask questions and initiate a dialogue. The best time might be driving to soccer practice or ballet class. Sex is everywhere. If you see something on TV, like a pregnant character, use the commercial break to ask your child their opinion on the situation and educate them about certain sexual health topics.

Hobbs: Wherever you are when the questions arise. You may not want to talk about "what a condom is" in the grocery store. Let your child know it's a private conversation you will have when you're home. And then follow up when you do get home, so they can trust that you will answer their questions. If they aren't asking questions, set the stage for open communication by using the media, other family members, or things they may hear at school as teachable moments to begin the conversation.

Tips for starting the conversation

Rosenblat: Parents should teach children how to feel good about their bodies, about their sexual function and about their self-esteem. Studies show that children whose parents open lines of communication and ask to be a part of their decision-making fare better when they're in their teen years.

Hobbs: The most important thing to remember is to have an open and honest discussion with factual information that's age-appropriate. Answer questions with information and words they can understand and that are geared towards your particular situation as a parent. For younger kids, that means using dictionary words to describe body parts.  Present the fact that our society is made up of differences in a context that is inclusive.  This does not necessarily mean getting into sexual practices, but opening the conversation in an inclusive manner can reduce discrimination.

Spring: Right from birth, your baby is learning crucial messages about love, intimacy, nurturing touch, sexual touch and safety, and it continues as they grow. So before they reach puberty, they already understand the basics of how their bodies work, how their bodies change and how to start thinking about being in control of their own sexual health. Because puberty can start as early as seven or eight years old, children need to understand the changes before they happen, so they won't be fearful, embarrassed or ashamed. As they go through the changes of puberty, everything that a parent/parents has said should place the child in good standing. It is the parent's responsibility to present their own specific messages based on their culture, religion, values, politics or heath point of view.  But it can be done in collaboration - that is: parents, schools, public health agencies all giving consistent messages. This includes fundamental messages like: respect yourself, take care of yourself and don't hurt anyone else. 

Check out these videos for more information on what to teach your children about sex.

Here are some final thoughts from the experts.

From Facebook, member Diaz Veloso asked: "What should I say if my daughter asks me something I'm not sure how to answer?"

Rosenblatt: Don't fake the answer. Do some research together by getting books, videos, or by visiting a reputable website like sexualityandu.ca. It's very dangerous to give the wrong answer or inaccurate information. Research or look up the correct answer together.

Hobbs: It's OK for you to admit you don't know everything. You don't have to be an expert, but a trusted source. If the conversation is a challenging one for you, get books or pamphlets to make available to your child. Visit a sexual health clinic by yourself or with your child to get the answers.  You must be careful that the source you are getting your information from is accurate. Spiderbytes.ca is a website meant for youth, but all the information there is factual. Parents can direct their children to the website, or check it out themselves for information.

Spring: Kids will ask awkward questions in awkward places at awkward times. You may not always have the answer they seek. The most important message: it's OK to ask, and it's OK to talk about. Admit you don't know, and then look it up. If you're not sure what to say, or when older children seem unwilling to talk -- leave articles and books around. You can have the talk without talking.

By Renee Ramsarran

Sex education is an ongoing process that usually starts at home. Children learn about sex and sexuality through their parents, yet families often hesitate to talk about certain issues with their kids.

How can you take an active role in being the primary source of sexual health information for your children? We broached the subject with three sex education experts who will take your questions on how you can begin the conversation and relay the important messages to your kids.

Rebecca Rosenblat is a certified psychotherapist, and one of Canada's leading relationship, sexuality and healing experts.  She is critically acclaimed as a TV and radio show host, author, advice columnist, and motivational speaker.

Sarah Hobbs is executive director of Planned Parenthood Toronto. Sarah has been working in the health care industry for over thirteen years.  Sarah has demonstrated her commitment to improving access to sexual and reproductive information for youth and women in the City of Toronto in particular increasing access for people without health insurance.

Lyba Spring is a Sexual Health Educator with Toronto Public Health. She also works as a counselor in a Sexual Health clinic..

To get us started, we tackled the basics:

How can parents prepare themselves for "the talk"?

Rosenblat: One of the biggest mistakes parents make when they talk to their kids about sex is, they either promote abstinence or safe sex. What most parents don't do is take the time to include other potential problems like defining healthy relationships, sex as a commodity and body-image issues. The pressure to look a certain way, gain popularity and have sex takes a toll on preteens and teens. Parents need to realize the changing parameters of relationships in this generation, and that "the talk" should include other things (like oral sex still counts as sex).

Spring: You start Day 1. The minute your baby is born and you hold, stroke and talk to that baby, you're giving your first sexual health messages. The preparation is talking with your partner, if you have one, about raising a sexually healthy child. There are handouts available to parents at Toronto.ca/heath.
 
Hobbs: Parents should remember to not berate or ridicule their children if they have questions about sex and sexuality. It's important to be able to facilitate open communication and gain trust. That way they know they can go to their parents without fear of judgment. It's also important to give the balanced information. Parents might have preconceived notions of the definition of sex - but for youth the term can mean many different things. When talking with your children, make the definition clear to avoid assumptions when giving information.

Where do you have a sex education conversation with your child?

Rosenblat: It should be a continuing conversation, not just one talk. Use different opportunities to ask questions and initiate a dialogue. The best time might be driving to soccer practice or ballet class. Sex is everywhere. If you see something on TV, like a pregnant character, use the commercial break to ask your child their opinion on the situation and educate them about certain sexual health topics.

Hobbs: Wherever you are when the questions arise. You may not want to talk about "what a condom is" in the grocery store. Let your child know it's a private conversation you will have when you're home. And then follow up when you do get home, so they can trust that you will answer their questions. If they aren't asking questions, set the stage for open communication by using the media, other family members, or things they may hear at school as teachable moments to begin the conversation.

Tips for starting the conversation

Rosenblat: Parents should teach children how to feel good about their bodies, about their sexual function and about their self-esteem. Studies show that children whose parents open lines of communication and ask to be a part of their decision-making fare better when they're in their teen years.

Hobbs: The most important thing to remember is to have an open and honest discussion with factual information that's age-appropriate. Answer questions with information and words they can understand and that are geared towards your particular situation as a parent. For younger kids, that means using dictionary words to describe body parts.  Present the fact that our society is made up of differences in a context that is inclusive.  This does not necessarily mean getting into sexual practices, but opening the conversation in an inclusive manner can reduce discrimination.

Spring: Right from birth, your baby is learning crucial messages about love, intimacy, nurturing touch, sexual touch and safety, and it continues as they grow. So before they reach puberty, they already understand the basics of how their bodies work, how their bodies change and how to start thinking about being in control of their own sexual health. Because puberty can start as early as seven or eight years old, children need to understand the changes before they happen, so they won't be fearful, embarrassed or ashamed. As they go through the changes of puberty, everything that a parent/parents has said should place the child in good standing. It is the parent's responsibility to present their own specific messages based on their culture, religion, values, politics or heath point of view.  But it can be done in collaboration - that is: parents, schools, public health agencies all giving consistent messages. This includes fundamental messages like: respect yourself, take care of yourself and don't hurt anyone else. 

Check out these videos for more information on what to teach your children about sex.

Here are some final thoughts from the experts.

From Facebook, member Diaz Veloso asked: "What should I say if my daughter asks me something I'm not sure how to answer?"

Rosenblatt: Don't fake the answer. Do some research together by getting books, videos, or by visiting a reputable website like sexualityandu.ca. It's very dangerous to give the wrong answer or inaccurate information. Research or look up the correct answer together.

Hobbs: It's OK for you to admit you don't know everything. You don't have to be an expert, but a trusted source. If the conversation is a challenging one for you, get books or pamphlets to make available to your child. Visit a sexual health clinic by yourself or with your child to get the answers.  You must be careful that the source you are getting your information from is accurate. Spiderbytes.ca is a website meant for youth, but all the information there is factual. Parents can direct their children to the website, or check it out themselves for information.

Spring: Kids will ask awkward questions in awkward places at awkward times. You may not always have the answer they seek. The most important message: it's OK to ask, and it's OK to talk about. Admit you don't know, and then look it up. If you're not sure what to say, or when older children seem unwilling to talk -- leave articles and books around. You can have the talk without talking.

When it comes to staying active and keeping fit, how do you think Canadian kids measure up? According to a recent report by Active Healthy Kids Canada, not so well.

In its sixth annual report card, the organization gave Canadian kids an F for physical activity levels for the fourth consecutive year. The report card suggests only 12 per cent of Canadian children and youth are getting the 90 minutes recommended for daily physical activity.

Meanwhile, young people are continuing to devote considerable time to video games, computers and TV, accumulating six hours of screen time on weekdays and more than seven hours on weekend days, the report says.

And all those hours logged on the couch are leading to rising obesity rates. National data indicate that 15.2 per cent of two- to five-year-olds are overweight, and 6.3 per cent are obese.

Read more

So how can you get your kids excited about exercise? What are some simple strategies for encouraging physical activity?

We've assembled a panel of fitness gurus to answer your questions on how to keep kids healthy. Leave your questions below and check back to see what the experts have to say.

Carole Carson is a health and fitness author whose own personal battle with health inspired her recent book, From Fat to Fit. The Wall Street Journal has called her an "Apostle for fitness," and her tips on staying active have inspired many.

Carole offers this advice on getting kids interested in exercise. "Whether you're a teacher, parent, grandparent or family friend, invite the children in your life to play with you outdoors. For example, you can play dodge ball, skip rope or walk around the neighborhood spotting items that begin with the letters of the alphabet. Whatever you do, have fun!  And, as a wonderful byproduct, get some exercise for yourself," says Carson.

Kelly Murumets is president and CEO of ParticipAction, the national voice of physical  activity and sport participation in Canada. ParticipAction has been an iconic Canadian brand since 1971 and was relaunched under Kelly's leadership in 2007.

Kelly's number one tip to get youngsters moving more is to let them play!  "Active play is fun, but it's certainly not frivolous. In fact, it's critical for the healthy development of children, as it gets them moving, and helps build social skills, imaginations and self-esteem," she says.

Paul Plakas has been a personal trainer for 20 years.  He has trained every level of fitness from homemaker to professional athlete and has worked on several weight loss documentaries.

Paul's main tip for getting your children to particpate in fitness is to, "find an activity they absolutely love to do and participate in it with them."

Here's what the team had to say about childhood fitness.

What is the best way for parents to get kids engaged in physical activity?

Carson: The single most important way parents can get their kids engaged in physical activity is to be a role model. Both parents and children need to incorporate movement into their daily lives. Playing outdoors, weather and safety permitting, should be part of your daily routine. Community sports programs are also an excellent way to promote exercise. If your kids aren't competitive, consider enrolling them in dance, swim, martial arts or gymnastic classes. You could also mount a basketball hoop over your garage door. Plan vacations around exercise opportunities, such as camping by a lake.

Murumets: The best way for parents to get kids engaged in physical activity is to make it a part of your everyday family life. Physical activity comes in many forms, from walking to the store, to hiking through a local conservation area, to raking the lawn.  While organized sports and clubs, such as hockey teams or dance lessons, are great opportunities to expose your kids to physical activity, there are plenty of other ways to build more movement into your day. Try regular walks after dinner, biking or walking to and from school or kicking a ball around in the park. If your family's choice becomes the "active choice," then you won't have to try so hard to get moving more -- it will just become a part of who you are.

Plakas: The key is to find an activity that kids enjoy to do. This is the only way to keep their interest. An activity that they find easy to perform also helps. Games like tennis have a large learning curve and kids may get frustrated learning the sport. A sport like soccer is easier.  You just have to run around and kick a ball.

What are some inexpensive activities kids can get involved in to stay fit?

Carson:

• Play hide and seek, dodge ball or other games outdoors.
• Go on a treasure hunt.
• Ride a bike.
• Play hopscotch.
• Jump rope.
• Swim at a local pool.
• Play with a Hula-Hoop.
• Go to a public playground.

Murumets: Any activity that gets your child running around, moving his or her muscles and using his or her body will help your child stay fit.  Unstructured active play, such as tackling the local jungle gym structure at the park, playing leap frog or making up a dance routine with friends are all examples of physical activities that don't include a registration free. Sport and organized physical activity programs are also a great way to teach your kids basic skills, make friends and get exposed to a range of physical activity opportunities that he or she may love. Many local school boards, YMCAs, recreation and community centres offer inexpensive classes and teams for families and kids, including "try-it days" and "multi-sport" programs that include a range of sports and activities all in one. Plus, you can encourage your child to join a club or team at school. 

Plakas: When I was a kid I spent time playing games like hide and seek, tag or kick ball with my friends in the neighbourhood. It was some of the greatest moments I have growing up. Everything we did was made up on the spot and cost nothing. Kids have a great imagination they will figure it out if given a chance. The key is to create an environment for this imagination to flourish. Making time and arranging with other parents an opportunity for kids to play together in a safe environment is the key to inexpensive fitness.

At what age should exercise be introduced?

Carson: Movement is a normal part of everyday life for all of us, whatever our age. Infants and toddlers are constantly learning new motor skills, and structured exercise is not needed. An ample amount of unstructured playtime should be incorporated into pre-school children's routines. By the time children reach elementary school, 15 minute segments of organized physical activities are appropriate. The goal should be a minimum of one hour of exercise by the time your child reaches elementary school age and thereafter.

Murumets: When we're talking about getting our children fit and healthy, it's time we replace the word "exercise" with "physical activity." While it doesn't make sense for your toddler to climb on a treadmill or join an aerobics class, they're never too young to move around and explore their physical environment. Free, unstructured play, such as collecting sticks, rolling a ball or running around the park should be happening as much as possible in the early years. Active play helps kids learn how to win and lose, develop imaginations and self-esteem, and is essential for healthy development. Kids have a natural inclination to move, so encourage exploration and curiosity, and limit sedentary activities like watching television and playing video games. Parents can stop thinking about how to get their youngsters to exercise, and start thinking about encouraging them move more.   

Plakas: Play is what kids should do for exercise up to age 14.  Sports and games should be the focus for children to exercise. This should start from day one. After age 14 a more structured workout program can follow.  Weight training can be introduced with moderate loads.  About 60-70% of one rep max loads. After age 16 children can try a more strength-building workout.

What activities are appropriate for pre-schoolers, middle-school kids and teens?

Murumets:  According to the 2010 Active Healthy Kids Canada Report Card, the foundations of an active lifestyle must start in the early years because lifestyle habits set before the age of five predict health and obesity outcomes in later childhood and even into adulthood. With toddlers, you can try playing tickle tag, taking the long way home, dancing to music and getting outside for playtime. For preschoolers, you can try active play dates that include running through a sprinkler or kicking balls in the park, games of make believe, jumping and crawling with sidewalk chalk or leaving the car at home for short trips. For middle-schoolers, encourage active time with friends, joining school clubs or teams, and fostering independence by allowing them to walk short distances to the local library or community centre. For teens, try encouraging volunteer or part-time work placements that require physical activity (like summer camps or a warehouse job), supporting them to try a new club, sport or dance troupe with friends, or suggest they try coaching, refereeing or mentoring some younger kids or siblings in a sport or activity.   
 

From Facebook, member Catharine Saunders Bates asks: When I suggested dance lessons as a fun way to stay fit, someone brought up the valid point that lessons through a private dance studio are not affordable for everyone. This is a barrier for organized sports as well. So, could you suggest some free or very inexpensive physical activities?

Murumets: Thanks for your question, Catharine.  Free or very inexpensive physical activities are everywhere! The Active Healthy Kids Canada Report Card indicates that most Canadians have physical activity and recreation facilities nearby and accessible to them. However, less than half of Canadian children and youth use the physical activity amenities available to them. There are parks, playgrounds and walking trails everywhere in Canada, as well as schools, community centres, YMCAs, Boys and Girls Clubs and other facilities that offer affordable access to physical activity opportunities. Even in a dense urban environment, we're lucky to have sidewalks, so try to find opportunities for your family to use them. Active transportation, or getting around with "people power," is one of the easiest ways to get more physical activity into your family's day -- and it's free! 

Plakas: For free inexpensive activities I recommend building an obstacle course in the backyard. Using old tires, saw horses, hula hoops, boxes cut out to crawl through etc.  Use your imagination. Your kids can invite their friends over and challenge each other to get through the course. It can be competitive for time or just for fun. You will find your kids wanting to change the course with their own ideas.

From Facebook, member Darlene Gray asks: How do I get myself excited about staying fit?

Murumets: One of the best ways to make physical activity part of your family's life is to find something that you enjoy.  You don't have to join a gym to get active, and there are plenty of ways to build more healthy activity into your life. How about trying something new, like yoga or fencing? How about volunteering at your local animal shelter to walk the dogs? How about meeting friends for a night of dancing? Or making it a daily goal to walk or wheel a new route home from your work place, school or transit stop? If you're still looking for a push, know that getting active with a friend can give you excellent motivation. Research shows that social support is positively associated with increased physical activity--and can be lots of fun. Remember, the goal is: just move more!

When it comes to staying active and keeping fit, how do you think Canadian kids measure up? According to a recent report by Active Healthy Kids Canada, not so well.

In its sixth annual report card, the organization gave Canadian kids an F for physical activity levels for the fourth consecutive year. The report card suggests only 12 per cent of Canadian children and youth are getting the 90 minutes recommended for daily physical activity.

Meanwhile, young people are continuing to devote considerable time to video games, computers and TV, accumulating six hours of screen time on weekdays and more than seven hours on weekend days, the report says.

And all those hours logged on the couch are leading to rising obesity rates. National data indicate that 15.2 per cent of two- to five-year-olds are overweight, and 6.3 per cent are obese.

Read more

So how can you get your kids excited about exercise? What are some simple strategies for encouraging physical activity?

We've assembled a panel of fitness gurus to answer your questions on how to keep kids healthy. Leave your questions below and check back to see what the experts have to say.

Carole Carson is a health and fitness author whose own personal battle with health inspired her recent book, From Fat to Fit. The Wall Street Journal has called her an "Apostle for fitness," and her tips on staying active have inspired many.

Carole offers this advice on getting kids interested in exercise. "Whether you're a teacher, parent, grandparent or family friend, invite the children in your life to play with you outdoors. For example, you can play dodge ball, skip rope or walk around the neighborhood spotting items that begin with the letters of the alphabet. Whatever you do, have fun!  And, as a wonderful byproduct, get some exercise for yourself," says Carson.

Kelly Murumets is president and CEO of ParticipAction, the national voice of physical  activity and sport participation in Canada. ParticipAction has been an iconic Canadian brand since 1971 and was relaunched under Kelly's leadership in 2007.

Kelly's number one tip to get youngsters moving more is to let them play!  "Active play is fun, but it's certainly not frivolous. In fact, it's critical for the healthy development of children, as it gets them moving, and helps build social skills, imaginations and self-esteem," she says.

Paul Plakas has been a personal trainer for 20 years.  He has trained every level of fitness from homemaker to professional athlete and has worked on several weight loss documentaries.

Paul's main tip for getting your children to particpate in fitness is to, "find an activity they absolutely love to do and participate in it with them."

Here's what the team had to say about childhood fitness.

What is the best way for parents to get kids engaged in physical activity?

Carson: The single most important way parents can get their kids engaged in physical activity is to be a role model. Both parents and children need to incorporate movement into their daily lives. Playing outdoors, weather and safety permitting, should be part of your daily routine. Community sports programs are also an excellent way to promote exercise. If your kids aren't competitive, consider enrolling them in dance, swim, martial arts or gymnastic classes. You could also mount a basketball hoop over your garage door. Plan vacations around exercise opportunities, such as camping by a lake.

Murumets: The best way for parents to get kids engaged in physical activity is to make it a part of your everyday family life. Physical activity comes in many forms, from walking to the store, to hiking through a local conservation area, to raking the lawn.  While organized sports and clubs, such as hockey teams or dance lessons, are great opportunities to expose your kids to physical activity, there are plenty of other ways to build more movement into your day. Try regular walks after dinner, biking or walking to and from school or kicking a ball around in the park. If your family's choice becomes the "active choice," then you won't have to try so hard to get moving more -- it will just become a part of who you are.

Plakas: The key is to find an activity that kids enjoy to do. This is the only way to keep their interest. An activity that they find easy to perform also helps. Games like tennis have a large learning curve and kids may get frustrated learning the sport. A sport like soccer is easier.  You just have to run around and kick a ball.

What are some inexpensive activities kids can get involved in to stay fit?

Carson:

• Play hide and seek, dodge ball or other games outdoors.
• Go on a treasure hunt.
• Ride a bike.
• Play hopscotch.
• Jump rope.
• Swim at a local pool.
• Play with a Hula-Hoop.
• Go to a public playground.

Murumets: Any activity that gets your child running around, moving his or her muscles and using his or her body will help your child stay fit.  Unstructured active play, such as tackling the local jungle gym structure at the park, playing leap frog or making up a dance routine with friends are all examples of physical activities that don't include a registration free. Sport and organized physical activity programs are also a great way to teach your kids basic skills, make friends and get exposed to a range of physical activity opportunities that he or she may love. Many local school boards, YMCAs, recreation and community centres offer inexpensive classes and teams for families and kids, including "try-it days" and "multi-sport" programs that include a range of sports and activities all in one. Plus, you can encourage your child to join a club or team at school. 

Plakas: When I was a kid I spent time playing games like hide and seek, tag or kick ball with my friends in the neighbourhood. It was some of the greatest moments I have growing up. Everything we did was made up on the spot and cost nothing. Kids have a great imagination they will figure it out if given a chance. The key is to create an environment for this imagination to flourish. Making time and arranging with other parents an opportunity for kids to play together in a safe environment is the key to inexpensive fitness.

At what age should exercise be introduced?

Carson: Movement is a normal part of everyday life for all of us, whatever our age. Infants and toddlers are constantly learning new motor skills, and structured exercise is not needed. An ample amount of unstructured playtime should be incorporated into pre-school children's routines. By the time children reach elementary school, 15 minute segments of organized physical activities are appropriate. The goal should be a minimum of one hour of exercise by the time your child reaches elementary school age and thereafter.

Murumets: When we're talking about getting our children fit and healthy, it's time we replace the word "exercise" with "physical activity." While it doesn't make sense for your toddler to climb on a treadmill or join an aerobics class, they're never too young to move around and explore their physical environment. Free, unstructured play, such as collecting sticks, rolling a ball or running around the park should be happening as much as possible in the early years. Active play helps kids learn how to win and lose, develop imaginations and self-esteem, and is essential for healthy development. Kids have a natural inclination to move, so encourage exploration and curiosity, and limit sedentary activities like watching television and playing video games. Parents can stop thinking about how to get their youngsters to exercise, and start thinking about encouraging them move more.   

Plakas: Play is what kids should do for exercise up to age 14.  Sports and games should be the focus for children to exercise. This should start from day one. After age 14 a more structured workout program can follow.  Weight training can be introduced with moderate loads.  About 60-70% of one rep max loads. After age 16 children can try a more strength-building workout.

What activities are appropriate for pre-schoolers, middle-school kids and teens?

Murumets:  According to the 2010 Active Healthy Kids Canada Report Card, the foundations of an active lifestyle must start in the early years because lifestyle habits set before the age of five predict health and obesity outcomes in later childhood and even into adulthood. With toddlers, you can try playing tickle tag, taking the long way home, dancing to music and getting outside for playtime. For preschoolers, you can try active play dates that include running through a sprinkler or kicking balls in the park, games of make believe, jumping and crawling with sidewalk chalk or leaving the car at home for short trips. For middle-schoolers, encourage active time with friends, joining school clubs or teams, and fostering independence by allowing them to walk short distances to the local library or community centre. For teens, try encouraging volunteer or part-time work placements that require physical activity (like summer camps or a warehouse job), supporting them to try a new club, sport or dance troupe with friends, or suggest they try coaching, refereeing or mentoring some younger kids or siblings in a sport or activity.   
 

From Facebook, member Catharine Saunders Bates asks: When I suggested dance lessons as a fun way to stay fit, someone brought up the valid point that lessons through a private dance studio are not affordable for everyone. This is a barrier for organized sports as well. So, could you suggest some free or very inexpensive physical activities?

Murumets: Thanks for your question, Catharine.  Free or very inexpensive physical activities are everywhere! The Active Healthy Kids Canada Report Card indicates that most Canadians have physical activity and recreation facilities nearby and accessible to them. However, less than half of Canadian children and youth use the physical activity amenities available to them. There are parks, playgrounds and walking trails everywhere in Canada, as well as schools, community centres, YMCAs, Boys and Girls Clubs and other facilities that offer affordable access to physical activity opportunities. Even in a dense urban environment, we're lucky to have sidewalks, so try to find opportunities for your family to use them. Active transportation, or getting around with "people power," is one of the easiest ways to get more physical activity into your family's day -- and it's free! 

Plakas: For free inexpensive activities I recommend building an obstacle course in the backyard. Using old tires, saw horses, hula hoops, boxes cut out to crawl through etc.  Use your imagination. Your kids can invite their friends over and challenge each other to get through the course. It can be competitive for time or just for fun. You will find your kids wanting to change the course with their own ideas.

From Facebook, member Darlene Gray asks: How do I get myself excited about staying fit?

Murumets: One of the best ways to make physical activity part of your family's life is to find something that you enjoy.  You don't have to join a gym to get active, and there are plenty of ways to build more healthy activity into your life. How about trying something new, like yoga or fencing? How about volunteering at your local animal shelter to walk the dogs? How about meeting friends for a night of dancing? Or making it a daily goal to walk or wheel a new route home from your work place, school or transit stop? If you're still looking for a push, know that getting active with a friend can give you excellent motivation. Research shows that social support is positively associated with increased physical activity--and can be lots of fun. Remember, the goal is: just move more!

Since 2004, Watson has travelled throughout the region reporting on the changing continent - from unrest in Haiti to Fidel Castro's passing of the torch in Cuba, to the rise of Hugo Chavez in Venezuela - for CBC Radio News, CBC Television and CBCNews.ca.

Prior to her posting in Mexico, Watson reported extensively from danger zones in Iraq, Afghanistan and Pakistan. She was part of a small team which produced CBC Radio's ground-breaking specials "Afghanistan: The Sky Cries Blood" and "Afghanistan: Threads of Hope." She won a gold medal at the New York Festival and the prestigious United Nations award for international reporting.

ssmfru: What sorts of steps can newsrooms take to prevent journalists from coming home with cases of post-traumatic stress disorder? As far as I know, reporters aren't supplied with the same sorts of psychological training that the military gets on how to brace oneself for witnessing the horrors of war and disaster.

Watson: I can't speak for all newsrooms, but people in the media are definitely becoming more aware of post-traumatic stress disorder. Based on my small window into the business, I see journalists who are more willing to discuss what they've experienced and how it might be affecting them. And I see corporate policies designed to make sure some kind of followup is done with reporters who come back from war and natural disaster zones.

The problem is, when journalists work far from their company's home base and far away from colleagues and family who might tell them they're not acting like themselves... it's always going to be difficult. Journalists are notoriously bad at self-diagnosing. I think our first instinct is to believe we're just fine. 

We at the CBC take training to help prepare for working in danger and disaster zones and when we first started taking this training there was far less discussion about post-traumatic stress than there is now. So it's clearly an issue that's been flagged.

But I think the men and women who are in charge of newsrooms should check up on their reporters more often on a personal level, not just when they're on deadline and wondering when the story's arriving! A regular phone call or email from someone you've grown to trust is a good start to opening the kind of communications that may lead to reporters admitting that they're suffering from the stress of what they've experienced. Sometimes it can be as simple as that.

World Observer: How does reporting assignments affect your homelife: your families and relationships?

Watson: It makes me appreciate personal relationships a lot more. I am very close with my family and it's great to know they're out there when I'm working on a story in a far-flung part of the world. But this kind of work is hard on relationships because it's difficult to commit to dinner parties, book clubs, swimming lessons - all that "daily life" that falls by the wayside when you drop everything and run to cover breaking news. But I try to make up for it once I've returned home, had a full day (or two!) of sleep!

Those daily duties and commitments to loved ones give me a lot of pleasure when I return from an assignment.  And there's a point where my professional and personal life intersect. I make a point of getting to know what daily life is like for the people I meet in my stories. I often try to focus my story around those people, to make it more real for a Canadian audience. And when I meet women struggling to feed their children, to keep them safe and healthy, it puts my own life in perspective. The power and the capability of the women I've met over the years has been incredibly inspiring to me. To quote Wendell Barry, "To treat life as less than a miracle is to give up on it."

Bill Lee: Which bureau should be added to permanent CBC status (other than Chile, Brazil, Uruguay, Japan, India, Jamaica, Germany, Sweden, Nigeria, Australia, Uzbekistan)?

Watson: With the media in such a state of flux, I don't know what "permanent" means anymore! When my boss said he wanted me to become a foreign correspondent in Asia, I told him that Latin America deserved a lot more coverage at the CBC. And he agreed. So off I went and I'm still here.

You don't need to operate a bureau to cover a natural disaster, for example. Any reporter can fly in and report on those catastrophic events. What regional bureaus are best at is offering listeners/viewers/readers a deeper understanding of the people, customs and history on the ground. Hopefully, that deeper understanding is reflected in the reporting.

But setting up a "bureau" isn't as easy as it sounds. Taxes, paperwork, legal working status - it all takes a lot of time, money and commitment. As for where those bureaus go, a lot depends on where the developments are in the world, where Canadian ties are and how much money and commitment to international news the CBC has.

In my own case, I can tell you it's been impossible to do a great job "covering" a geographic region as enormous and diverse as Latin America. You just can't keep that up. But it's been worthwhile trying to raise the region's profile at the CBC.

Nahlah Ayed is the CBC's new correspondent in Beirut. She joined the CBC in November 2002 and moved to Jordan, then immediately to Iraq for the lead-up to the war. She covered the fall of Baghdad and made the overland trip back several times over the next year to cover the war's aftermath for both TV and radio. Nahlah is an award-winning former parliamentary correspondent for The Canadian Press who also covered the war in Afghanistan.

Niblett: How do you find the most skilled, knowledgeable, professional strangers in each destination? How do you ensure a stranger is trustworthy?

Ayed: It is not easy finding the right people to work with abroad. The key in my case has been referrals from colleagues, both from other news organizations and from within the CBC. The CBC has a longstanding, respected history of working in many corners of the world, and thankfully for people like myself who have come later, I have benefited from their expertise and connections established long ago. In places where no such connections existed, I relied on colleagues from other news organizations, and gut instinct. You can never be sure a stranger is trustworthy. Only time and experience can prove that, or otherwise.

Tara15: I am an 18-year-old student looking into becoming this type of journalist. What recommendations would you give to one who is up-and-coming in this field and what advice would you give to others in these "danger zones."

Ayed: My first and most important piece of advice to someone at this stage of your career is to start with journalism at home, here in the relative comfort and safety of Canada. You cannot cover international affairs without some experience in political reporting, for example, whether it's at the national, provincial or municipal level. You will not know what types of problems you might encounter - and how to solve them - in the big wide world without trying it out in the field here at home. So several years of working at a local newsroom is, in my opinion, essential.

My other bit of advice is that you must work to round out your skills: at the international level, especially with all newsrooms tightening their belts, it's imperative that you can file in several media: radio, television, print and online. Try to vary your experiences if you're doing internships, if at all possible.

As for danger zones, my advice is endless. So I will keep it to a few core ones: never travel alone, never travel without insurance and never without an employer who cares and will take care of you, should things ever go bad.

Bill Lee: Which languages are you strong in?

Ayed: I speak French relatively well but not fluently. I barely muddle along in Spanish.

The CBC's Paul Hunter and Susan Ormiston have been on the ground in Haiti providing Canadians with an in-depth look at a country in chaos.

Paul Hunter, right, at work in Haiti. (Tom Dinsmore/CBC)

Their coverage has included a moving photo gallery of sidewalk surgeries as well as reports of heartwarming family reunions.

What have they seen on the ground? Join us here as Hunter and Ormiston take your questions.

The CBC's Paul Hunter and Susan Ormiston have been on the ground in Haiti providing Canadians with an in-depth look at a country in chaos.

Paul Hunter, right, at work in Haiti. (Tom Dinsmore/CBC)

Their coverage has included a moving photo gallery of sidewalk surgeries as well as reports of heartwarming family reunions.

What have they seen on the ground? Read below as they answer your questions and provide compelling accounts of their experiences in Haiti.

Paul Hunter is a correspondent for CBC News in Washington D.C. He reported from the National Mall during U.S. President Barack Obama's inauguration, from Capitol Hill during Obama's first address to Congress, and while reporting on the U.S. election in 2008 he filed a memorable report from the White House while being mobbed by exuberant Obama supporters.

Susan Ormiston is a host/correspondent for CBC-TV and CBC Radio based in Toronto, and her reports often appear on The National. For over 25 years, she has been reporting on events around the world, including: the 1994 election of Nelson Mandela as president of South Africa; the bombardment of Beirut 2006; and since 2007 she's brought Canadians news from the war in Afghanistan with her extensive reporting from Kabul to Kandahar.

This year's Munk Debate focuses on the question, how should the world respond to climate change?

Featuring guests like Green Party Leader Elizabeth May speaking for and British politician Nigel Lawson arguing against, the debates hope to initiate a discussion that will power a movement toward addressing the issue.

CBC Your Voice has asked two guests to 'debate the debates' and take your questions on climate change. Read their responses.

This year's Munk Debate focuses on the question, how should the world respond to climate change?

Featuring guests like Green Party Leader Elizabeth May speaking for and British politician Nigel Lawson arguing against, the debates hope to initiate a discussion that will power a movement toward addressing the issue.

CBC Your Voice has asked two guests to 'debate the debates' and take your questions on climate change. Read their responses.

Lawrence Solomon, Energy Probe's executive director, is one of Canada's leading environmentalists. He is author or co-author of seven books, including Energy Shock (Doubleday), In the Name of Progress (Doubleday), Breaking Up Ontario Hydro's Monopoly (Energy Probe), Power at What Cost (Doubleday), Toronto Sprawls (University of Toronto Press) and, most recently, The Deniers (Richard Vigilante Books), which was the No. 1 environmental bestseller in Canada and the U.S. in 2008.

Dale Marshall is a climate change policy analyst for the David Suzuki Foundation. Previously, Dale spent four years as environmental policy analyst for the British Columbia office of the Canadian Centre for Policy Alternatives, doing research and communications related to B.C.'s energy, forestry, aquaculture and fisheries sectors.

CBC Your Voice will kick things off with the question, how should the world respond to climate change?

Larry Solomon: The world should respond to our ever changing climate the same as successful societies did 100 years ago, or 1000 years ago: by relying on adaptable systems and by being open to adapting. The climate has always changed due to natural causes in ways we do not yet understand. Until we have a theory of climate that can tell us whether the planet will resume the warming trend we've seen over the last few centuries, or whether it will continue the cooling trend of the last decade, we must be prepared for all eventualities. Fortunately, climate change tends to occur slowly, giving human societies time to adapt should adaptation be needed.

Dale Marshall: The most fair and effective way to respond to climate change is for the entire international community to act together to invest in solutions to this enormous issue and for every country to contribute its fair share to solving the problem. There are two important elements to the solution. The first is to dramatically reduce emissions of global warming pollution so that the impacts of the carbon build-up in the atmosphere are minimized. The world still has a choice to experience a little climate change or a lot of climate change and the less we pollute, the less severe the impacts.

The second involves putting resources into adapting to the changes that have already begun. This is especially important for the poorest and most vulnerable countries and communities: small island states and low-lying countries like Bangladesh, who will be hard-pressed to address rising oceans; poor countries in sub-Saharan Africa and elsewhere, who are being ravaged by droughts and extreme weather; and countries who are losing their sole source of fresh water due to melting glaciers, etc. Even in a rich country like Canada, there are communities such as Inuit in the Arctic who are already seeing the world around them change in dramatic ways.

All of this can be accomplished through an international treaty that ensures a fair effort is undertaken by all, coupled with transparency and accountability measures so that commitments are not made and then not delivered. Canada has much to answer for in this regard.

CBC.ca users can take part in live broadcasts of the Dec. 1 Munk Debate on climate change in Wolfville, Sackville, Fredericton, Montreal, Ottawa, Guelph, Waterloo, Windsor, Winnipeg, Edmonton, Calgary, Vancouver and Victoria. Live broadcasts of the debate will be held at select universities in these cities. Tickets and event details at munkdebates.com

Bio: Matt Hallat has been on the national Para-Alpine ski team since 2002. The Whistler, B.C., skier competed at the 2006 Torino Paralympics in three events - slalom (standing), giant slalom (standing) and super-G (standing).

Hallat also won three gold medals at the 2005 Canadian Disabled Alpine Ski championships, while also earning a silver medal.

Here is your chance to ask Matt some questions. Maybe you'd like to know what he's most looking forward to at the Games.Or what his physical training entails. Or how he prepares psychologically for the Olympics.

It's up to you. Send us your questions and we will ask Matt to respond.

Matt's blog on CBC.ca

Matt's website

Bio: Matt Hallat has been on the national Para-Alpine ski team since 2002. The Whistler, B.C., skier competed at the 2006 Torino Paralympics in three events - slalom (standing), giant slalom (standing) and super-G (standing).

Hallat also won three gold medals at the 2005 Canadian Disabled Alpine Ski championships, while also earning a silver medal.

Here is your chance to ask Matt some questions. Maybe you'd like to know what he's most looking forward to at the Games.Or what his physical training entails. Or how he prepares psychologically for the Olympics.

It's up to you. Send us your questions and we will ask Matt to respond.

Matt's blog on CBC.ca

Matt's website

BIO: Heather Moyse doesn't just excel at one sport. The 31-year-old succeeds at two.

In just three years, the native of Summerside, P.E.I., has established herself as one of the country's premiere athletes in the national sports of bobsleigh and rugby.

As a top bobsleigh brakeman, Moyse came within a whisker of capturing a bronze medal with driver Helen Upperton at the 2006 Winter Olympics in Turin, Italy.

And 2006 proved to be a very good year for Moyse when it came to her second sport, as she was the only Canadian athlete selected to the all-star team at the Women's Rugby World Cup.

Since 2004, the Toronto resident has represented Canada in 15 international rugby games as a member of the national women's team. Most notably, she made her debut with the national women's rugby sevens team in March 2008 in Hong Kong.

With the 2010 Winter Olympics rapidly approaching, Moyse is preparing both physically and mentally for the race of her life.

Here is your chance to ask Moyse some questions. Maybe you'd like to know what she's most looking forward to at the Games.Or what her physical training entails. Or how she prepares psychologically for the Olympics.

It's up to you. Send us your questions and we will ask Moyse to respond.

Heather's web site

Heather Moyse's CBC.ca blog

BIO: Heather Moyse doesn't just excel at one sport. The 31-year-old succeeds at two.

In just three years, the native of Summerside, P.E.I., has established herself as one of the country's premiere athletes in the national sports of bobsleigh and rugby.

As a top bobsleigh brakeman, Moyse came within a whisker of capturing a bronze medal with driver Helen Upperton at the 2006 Winter Olympics in Turin, Italy.

And 2006 proved to be a very good year for Moyse when it came to her second sport, as she was the only Canadian athlete selected to the all-star team at the Women's Rugby World Cup.

Since 2004, the Toronto resident has represented Canada in 15 international rugby games as a member of the national women's team. Most notably, she made her debut with the national women's rugby sevens team in March 2008 in Hong Kong.

With the 2010 Winter Olympics rapidly approaching, Moyse is preparing both physically and mentally for the race of her life.

Here is your chance to ask Moyse some questions. Maybe you'd like to know what she's most looking forward to at the Games.

Or what her physical training entails. Or how she prepares psychologically for the Olympics.

It's up to you. Send us your questions and we will ask Moyse to respond.

Heather's web site

Heather Moyse's CBC.ca blog

Heather's answers to your questions

Hello Mai:

What goes through my mind while zipping down the track? Well, to be honest, it depends on the track and whether it's a training run or a race. As a brakeman, I always learn the corners of the track before we go down. Not how to drive the corners, but just what direction they go in so as to anticipate the turns. Otherwise, without knowing which way the sled is going to turn, I would probably be covered in bruises after being tossed from side to side. By the time the race happens, I can usually tell whether my driver is having a good run or not, so during a race I'm usually encouraging my pilot in my head - lots of positive, fast vibes and encouraging thoughts!

Hi Alan:
Representing Canada at any time is a huge honour. It means that you are the best in your country at what you do, and that you have been given the opportunity to give back to your country - the people who have helped you become the person and athlete that you have become. Stepping on the field with a maple leaf on my jersey, or standing at the top of the track, staring down the icy chute with 'Canada' written on my back... it's about pride for where I come from. And as a competitive athlete, it's also simply about always wanting to perform my best and push myself to the next level, regardless of whether I'm representing my country, my province, my family, or just representing myself

Hi Richie:
Thanks for your best wishes. To answer your first question, I can't remember ever looking up to any big sporting idols on TV. However, my sister, who was (and still is) 3 years older than I, was always into sports and I always went to her games whenever I could. I guess looking up to her and trying to fill her shoes every time I'd graduate to a new school (after she had just left), or trying to keep up when we played together just made me want to be better, and always made me perform at an older age level than what I was at the time.

To answer your second question about rituals and/or superstitions... No, I don't have any superstitions, but they're easy to acquire. I sometimes purposefully won't do the same thing twice so as NOT to start my mind wondering... Rituals? Not really. Except, although I'm not really a diary/journal writer, I do write a page or so the night before my races, mostly just to focus me on what I need to do. When there's a lot of stressful external stuff going on on-tour, it's a way for me to re-direct my mind onto the things that are actually under my control - what I need to do to push effectively in the race.
Smiles........

Hi Ronak:
Thanks so much. First of all, my advice would be to make sure you love what you're doing! When I was told I made the long-list for the National Rugby Team, I didn't even know we had a National rugby team! I had only played it because I loved it! If you already know what you want to do, but want to know how to get through the days where you don't feel like training, I would say that training is always your decision.

But if you decide not to train on a training day, just picture your opponents... Would they be training that day? If they are, then you'd be falling behind! If they're not, then you'll be one up! Either way, you'll feel better mentally after you get through it!

Me training schedule changes depending on the time of year and what part of the season we're in. In the summer for example, I trained 5 days per week, but on 2 of those days I had 2 training sessions (so 7 workouts in total per week). Three of those workouts would be track/sprint/speed workouts, and the others would be lifting in the gym. Now that our competition schedule has started, I am probably pushing/sliding 2 of the training days, and have one heavy lifting day, one core/abs/light day, and one plyo/dynamic jumps day, before racing at the end of the week. Then the next day we pack up all of our stuff - sleds, tool boxes, runner, suitcases, bags - and usually drive/travel for hours to the next location/country for the next race.

At this level of competition, most athletes know what kind of diet works best for them. Some of my teammates are calorie-counters and/or are very careful with what they will and will not eat. I am fortunate to have a high metabolism, sometimes needing calories wherever I can get them, because I am a bit of a sugar lover! I don't really watch what I eat, but I DO eat pretty healthy meals and try really hard to eat lots of protein!
Smiles...........

Hi Francesca:
Yes, we all still get asked all the time about the movie 'Cool Runnings'. Even some reporters have recently asked me about the Jamaican team (as they were in Whistler sliding last month). Sometimes it can get tiring, but really, that's all I knew about bobsleigh before I really started! Usually, it's people's only frame of reference!
Smiles.........

Ten officers claimed partial or full disability for PTSD in 1999-2000, compared with 162 officers in 2007-08, the last year for which complete figures were available, according to figures from the RCMP's Statistics Directorate. The number of officers on disability for PTSD spiked as high as 208 in 2005-06.

But the condition doesn't just affect RCMP. Paramedics, soldiers, front-line nurses and victims of abuse, violent crimes or accidents have been known to develop symptoms. One in 10 people have post-traumatic stress disorder, according to the Canadian Mental Health Association. Often with time and support, people can get past a traumatic event.

Full story

What are the signs of PTSD? What steps can you take to manage the disorder?

Join us as Dr. Jacques Gouws takes your questions on post-traumatic stress disorder.

The number of Mounties on disability for post-traumatic stress disorder has climbed significantly in the past decade, according to RCMP statistics obtained by CBC News.

Ten officers claimed partial or full disability for PTSD in 1999-2000, compared with 162 officers in 2007-08, the last year for which complete figures were available, according to figures from the RCMP's Statistics Directorate. The number of officers on disability for PTSD spiked as high as 208 in 2005-06.

But the condition doesn't just affect RCMP. Paramedics, soldiers, front-line nurses and victims of abuse, violent crimes or accidents have been known to develop symptoms. One in 10 people have post-traumatic stress disorder, according to the Canadian Mental Health Association. Often with time and support, people can get past a traumatic event.

Full story

What are the signs of PTSD? What steps can you take to manage the disorder?

Join us as Dr. Jacques Gouws takes your questions on post-traumatic stress disorder.

Dr. Jacques J. Gouws is psychologist in clinical psychology practice. His clinical work is primarily in the area of psychological trauma. Dr. Gouws provides specialised clinical psychological assessment and treatment services for police, fire fighters, military members and veterans.

Read his respones below.

In the speech, Obama highlighted the challenges facing the world, including al-Qaeda and other extremist groups, development and security of Pakistan and Afghanistan, ending the war in Iraq, nuclear proliferation, the Middle East peace process, climate change and the global economy.

Read more.

What will the leaders focus on in Pittsburgh? What should be at the top of the agenda?

National Affairs Editor Chris Hall took your questions on the G20.

Read his response after the jump.

In the speech, Obama highlighted the challenges facing the world, including al-Qaeda and other extremist groups, development and security of Pakistan and Afghanistan, ending the war in Iraq, nuclear proliferation, the Middle East peace process, climate change and the global economy.

Read more.

What will the leaders focus on in Pittsburgh? What should be at the top of the agenda?

National Affairs Editor Chris Hall took your questions on the G20.

Read his response below.

Chris Hall: Hello everyone,

A clear theme emerged from the questions below, so I thought I'd tackle them all in a single answer on whether these summits lead to meaningful change.

The short answer is — maybe.

Let's take Pittsburgh, where this organization of developed and emerging economic powerhouses was formalized.
The mere creation of a Group of 20 is touted by some as a sea change in the world economic order. No longer will the Group of Seven — that clubby bunch of free-wheeling, market-promoting nations — act as the unappointed board of directors for the global economy.

That power from now on will be shared with the likes of India and Brazil, countries from continents just now emerging as economic forces. Countries that also represent growing consumer markets with money — lots of money — to spend.

Others say the Group of 20 is just a bigger, multi-hued shade of the previous economic elite. And nothing will change.

I think the latter view a bit short-sighted. This group has moved, and frankly moved as swiftly as any large organization can, towards a common goal. They've directed trillions into stimulus spending.

But I also understand the cynicism in all your questions.

It took a crisis for this unity of purpose to emerge.

And as I leafed through the communique there was little to distinguish it from any other communique issued by any other international summit.

There's the preamble stating broad agreement on principles. That's followed by the check-off of things accomplished, measures taken, agreements reached and steps to come.

And all of that was negotiated well in advance. At this G20, a news agency released a draft of the final document on Thursday, before the leaders had even met.

The final version was slightly different, but on the substance of what was accomplished, the new regulations and meaningful oversight of bank practices, the vow to link bonuses paid to bankers and brokers to long-term performance, remained the same.

The political leaders will tell you of the value of these face-to-face meetings to discuss common goals. They'll discuss how differences of opinion are bridged, and unity of purpose is possible.

These meetings are more than photo ops. Or junkets. There will, no doubt, be studies in the future to show that the action taken by the G20 averted a much longer and much deeper world-wide recession.

I guess the real question is whether these gatherings are worth the cost? We're told security at the Pittsburgh summit ran in excess of $20 million. The entire city shutdown on Thursday and Friday. Offices were closed. People were given the days off. And let's not forget the expense of transporting each of the leaders and their entourages from countries spread around the globe.

Let me close with this: The G20 is now set up as the primary venue for discussing global economic policy. To me, the real measure of its worth will come in tackling issues that are not crisis-driven.

I'll be looking to see what future summits accomplish in areas such as climate change financing for developing nations to reduce greenhouse gas emissions.

For signs that the big guys really believe in free trade, when the United States and several others are bringing in more protectionist measures.

So as I said, will the Group of 20 lead to meaningful change? Maybe.

Sales are up by double digits in most major markets across the country (they've more than doubled in Vancouver). Average selling prices have rebounded from just the start of the year and are now at record levels in most provinces. Bidding wars have returned in Vancouver and Toronto.

Read more

What does this news mean for the average Canadian? Is this the right time for buyers to get into the market? Should you sell now or wait it out?

Ozzie Jurock served as the past president of Royal Lepage (Res.), the past chairman of NRS Block Bros. He's also managed real estate companies in Taiwan, HongKong and Tokyo.

Sales are up by double digits in most major markets across the country (they've more than doubled in Vancouver). Average selling prices have rebounded from just the start of the year and are now at record levels in most provinces. Bidding wars have returned in Vancouver and Toronto.

Read more

What does this news mean for the average Canadian? Is this the right time for buyers to get into the market? Should you sell now or wait it out?

Ozzie Jurock served as the past president of Royal Lepage (Res.), the past chairman of NRS Block Bros. He's also managed real estate companies in Taiwan, HongKong and Tokyo.

How to participate

Remember, when sending in your question:

• A short question is better than a long one.
• One question is better than many.
• If a question needs some context, keep it brief.
• Preference will be given to questions from those who give a full name and location.
• Questions may be edited for length and clarity.

Children are beginning to die as a result of crop failures and rising commodity prices, while even electricity in Nairobi has had to be rationed.

"At the moment, about 19 million people are food insecure and need food assistance in the region. That number is going up as we are not expecting any rains until October," said Burke Oberle, the Kenya country director for the UN's World Food Program.

Full story.

Children are beginning to die as a result of crop failures and rising commodity prices, while even electricity in Nairobi has had to be rationed.

"At the moment, about 19 million people are food insecure and need food assistance in the region. That number is going up as we are not expecting any rains until October," said Burke Oberle, the Kenya country director for the UN's World Food Program.

Full story.

CBC News' Africa correspondent David McGuffin took your questions on the drought. Read his responses.

For more information on the food crisis, visit the World Food Programme website.

Canadian officials in Kenya confiscated her passport and concluded she was an impostor.

Earlier this week we asked if you had encountered documentation issues abroad and many of you shared tales of being stranded abroad with little help from the Canadian government.

Read your stories.

How can you avoid getting stuck while travelling? How can you protect yourself in the event of a visa problem? What can you expect from the Canadian governement while abroad?

Gar Pardy is the former head of the Canadian Consular Service. He retired in 2003 and has since served as commentator on issues of Canadian foreign and public policy.

He took your questions on protecting yourself abroad.

Read his responses.

Canadian officials in Kenya confiscated her passport and concluded she was an impostor.

Earlier this week we asked if you had encountered documentation issues abroad and many of you shared tales of being stranded abroad with little help from the Canadian government.

Read your stories.

How can you avoid getting stuck while travelling? How can you protect yourself in the event of a visa problem? What can you expect from the Canadian governement while abroad?

Gar Pardy is the former head of the Canadian Consular Service. He retired in 2003 and has since served as commentator on issues of Canadian foreign and public policy.

He took your questions on protecting yourself abroad.

Read his responses below.