Healthy Living Magazine, The Magazine For Life | Spring 2020

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THE MAGAZINE FOR LIFE

HOW EATING LIKE AN ICELANDER CAN TREAT

SEASONAL DEPRESSION

HOW TO KEEP YOUR BRAIN

HEALTHY, FIT AND AGE-RESISTANT

6 SIGNS YOU

NEED MORE

PROTEIN SPRING 2020 EDITION

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CONTENTS

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30

SPRING 2020 EDITION

departments 6

upfront

10 new & newsworthy 12 health 14 lifestyle 16 travel 18 seniors 19 gardening

19 Humans cannot flourish or even survive without protein.

14 TREAT SEASONAL DEPRESSION BY EATING LIKE AN ICELANDER Consumption of fish could have a protective impact on the mind, specifically guarding against seasonal depression and the winter blues.

16 HOW TO LIVE IN FLORIDA AND WHY IT'S SO DIFFERENT THAN THE NORTH When moving to a warm climate like Florida, you should be prepared for a variety of changes in both lifestyle and psychology.

23 nutrition 27 marketplace 28 healthy recipes 30 last word on health

features 12 6 SIGNS YOU AREN'T CONSUMING ENOUGH PROTEIN

24 healthy reading

18 HOW TO KEEP YOUR BRAIN HEALTHY, FIT, AND AGE-RESISTANT 9 ways to start training your brain to help prevent memory loss and dementia.

ng an lps Playi nt he e m u al instr neur w e n rm to fo s! ction conne

19 PLANT SOMETHING WONDERFUL Your guide to growing succulents.

23 13 DELICIOUS AND NUTRITOUS FOODS FOR PEOPLE WITH ARTHRITIS 13 particularly nutritous foods that will help you deal with arthritis more effectively.

28 HEALTHY RECIPES Superfood Hot Chocolate Mix and Feta Basil Turkey Burgers.

30 GET A GREAT WORKOUT Without lifting a finger.

18

Be Patient Spring can be a great time of year. Most of us have had enough of winter and we're looking forward to the warm weather, the longer days and the fragrances of the gardens and lawns.

Global warming has hada violent effect on our weather and it seems to have postponed spring these last couple of years. Winter hangs on and we slip right into summer about the first week of June.

Even with spring becoming more ofa transitional time than an actual season, it can be a wonderful time to plan for the good times to come and to get our body and mind in shape for the resot fo the year.

The team at Healthy Living Magazine has brought to you some practical tips to help you be patient, while you wait for the summer to begin.

While you are itching for summer, you may find that you skin is itching for another reason - the humidity level in your home. When the humidity level is either too high, or too low, it can cause various effects on both you and your home itself. By checking the levels in your home, you will be more comfortable with the swings from the March winds to the April showers. J.S. Adams has done the research and has some thoughts for you.

2020 is not only the year, it is also normal vision. Dr. Kerry Assil tells us about curing a lifetime of poor vision. Spring is a time of new beginnings, and perhaps now is the time for your new vision.

We have a fascinating article about the emotional side of not seeing well.

This is the time of the year when we should be jubilant about the prospect of great weather, but eith the delay of the season we are often lethargic and thesuymptoms of Seasonal Depression are lingering. Fear not! Perhaps you can eat your way to happy. Carlton Ryan has written a piece about the necessity of eating enough protein and B. Conrad is telling us to eat like an Icelander. Food for thought. And following that we have J. L Thompson telling us ways to keep our brain healthy, fit and age-resistant. We have wonderful recipes to warm the heart and foods to help people with arthritis.

Add to that our article by Dr. George I Traitses that tells us how toget a great workout without lifiting a finger. My kind of exercise.

www.HealthyLivingMagazine.ca

4 | Healthy Living

THE MAGAZINE FOR LIFE

SPRING 2020 EDITION PUBLISHED BY

The Town Crier Of Markham Inc. 1 Town Crier Lane Markham, Ontario L3P 2T9 416.498.4996 Publisher@TheTownCrierOfMarkhamInc.ca SALES OFFICE

360 Publications 7-122 Saunders Road Barrie, Ontario L3P 2T9 416.498.4996 ContactUs@360Publications.ca VICE-PRESIDENT OPERATIONS

Carolyn Ryan Carolyn@360Publications EDITORIAL TEAM

Editor@360Publications.ca CONTRIBUTING WRITERS

J.S. Adams B. Conrad M. J. Ricott Carlton Ryan J. L. Thompson Dr. George I. Traitses J. Lang Wood DESIGN TEAM

Design@360Publications.ca ADVERTISING SALES

For all advertising inquiries please contact 416-498-4996, Ext. 101 JohnWebster@360Publications.ca DISTRIBUTION

Healthy Living is published 4 times yearly by The Town Crier of Markham Inc. 1 Town Crier Lane Markham, ON L3P 2T9 John Webster, President Phone: 416.498.4996 Ext. 101 JohnWebster@TheTownCrierOfMarkhamInc.ca Persons not in our free distribution area may subscribe. Canada: ($19.78 for 4 issues, ($17.50 plus $2.28 HST). For subscription inquiries email: ContactUs@360Publications.ca All rights reserved. Reproduction in whole or in part without the permission of the publisher is strictly prohibited. Information presented is compiled from sources believed to be accurate. However, The Town Crier of Markham Inc., assumes no responsibility for errors or omissions. The Town Crier of Markham Inc. assumes no responsibility for the claims in items reported or for the opinions expressed by our writers. The information in this publication is not intended to replace or substitute for medical, legal or financial advice. Always seek advice from your physician or other qualified health provider regarding any medical condition or treatment. We welcome your suggestions.

Unsolicited manuscripts are invited, but will not be returned.

HealthyLivingMagazine.ca

UP FRONT

THE IMPORTANCE OF HUMIDIT Y LEVELS AT HOME YOU MAY THINK you lead an active and outgoing lifestyle, but the fact remains that you still spend a great deal of your time indoors, most often at home. While your home may have a heating and cooling system that you believe is sufficient for your needs, one area of your home's indoor climate you may know little about is the humidity level.

Humidity levels in a home are important for many reasons, and controlling the humidity can help you stay healthier, reduce energy expenses, and even protect your possessions.

WHAT IS HUMIDITY? Humidity is the amount of moisture in the air, and you most often hear about it in relation to the weather forecast. Especially humid days can feel oppressive and muggy, while days during which the humidity level is low can make you feel overly thirsty or itchy because your skin becomes more dry. Moisture in the air is important both indoors and out because it promotes a healthy balance for plants, animals, and people alike. Humidity is a seasonal atmospheric condition outdoors, and there is usually a significantly higher level of humidity in late spring through early fall, when temperatures are higher and rainfall occurs more often. During the winter, the air is the most dry and devoid of moisture, which means a definite lack of humidity.

THE EFFECT OF HUMIDITY LEVELS AT HOME There is a proper level of humidity that should be maintained within your home.

When the humidity is too high or too low, it can cause various effects on both you and your home itself (including the contents). High levels of humidity cause excess moisture to seep into wood, sheetrock, plastic, concrete, and other porous surfaces in your home,

6 | Healthy Living

where it can create the ideal breeding ground for mold, mildew, and bacteria.

Low humidity levels cause exceptionally dry conditions to exist, where static can build up and porous materials can become brittle and sustain damage. Humidity levels also affect the energy efficiency of your heating and cooling equipment because the humidity level can have a direct impact on the interior temperature in your home. Too much or not enough moisture can create inaccurate temperature readings by your thermostat, causing your heating and cooling system to work harder than it needs to.

As for how humidity levels can affect you personally, if your throat frequently feels dry and scratchy, this is likely caused by an inadequate humidity level. If you feel stuffy and congested without a cold being the cause, the culprit is probably a humidity level that is too high.

CONTROLLING HUMIDITY AT HOME Your heating and cooling system should already have humidity controls built in, but you may find the humidity levels to be higher or lower than you need to maintain a comfortable and healthy indoor climate at home. During warmer months when the humidity can be naturally high, you can use a dehumidifier to remove some of the moisture from the air. Conversely, during colder months, a humidifier can be used to increase the moisture level in your home's air.

Experts recommend a humidity level of between 35% and 45% to maintain a healthy environment, both for your family and for your home and its contents. When you regularly monitor your humidity levels, you can make adjustments as needed to keep the humidity at a level that is the most comfortable for you.

DID YO

U KNO W?

When humidity is high, it feels "hotter" because your skin reduces the effectiveness of sweating.

Therefore, it is not able to cool your body by reducing the rate of evaporation of moisture from the skin.

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MODERN MEDICINE: CURING A LIFETIME OF POOR VISION THEY HAVE BLURRED or clouded vision, especially when there is less light. Patients complain that they feel like they’re looking through a frosted window. These are the symptoms shared by 24 million Americans who have cataracts “Cataracts form gradually as the internal lens of the eye loses crystal clear transparency,” according to Dr. Kerry Assil, a leading ophthalmologist based in Beverly Hills, CA. “Patients rarely realize they have them until they are diagnosed.”

Current statistics from the National Eye Institute (NEI), show cataracts affect 24.4 million Americans age 40 and older; that’s about one in every six adults. Over 90 percent of people diagnosed with the condition are age 65 and older, yet, it’s not all that uncommon for people in their 20s to have it. The NEI predicts that over 30 million Americans will have cataracts by the year 2020.

“Cataracts form gradually as the internal lens of the eye loses crystal clear transparency,” says Assil, who is the lead surgeon and founder of the Assil Eye Institute he founded 25 years ago.

For patients like Rebecca White, who struggled with poor vision all her life, the disease is especially more difficult to detect. She endured “cokebottle” glasses, hard contact lenses, and the frustration of being unable to engage in activities she liked.

“And because of my last name, I was alphabetically placed in the back of the classroom,” she says. “It was always difficult for me to see things clearly.”

More than just an awkward inconvenience, White’s vision grew so bad that she had to keep several glasses on hand, “just in case” she misplaced or broke a pair. “That was my life.” By the time she

8 | Healthy Living

graduated from high school, she was legally blind. “I couldn’t see anything without glasses or contacts,” says White.

About two years ago, she visited her optometrist for what she thought was a routine checkup.

“I could tell I was not seeing clearly. But it surprised me when he told me I had cataracts. I thought I had 10 years or more before something like that happened. I was in my late 50s.

Cataracts were things that older people had. I didn’t think that I was a candidate.

I was really shocked at how quickly they developed.”

Alarmed about her worsening vision, White researched specialists in surgical eye disease and found the Assil Eye Institute.

“In Rebecca’s case,” explains Dr. Assil, “her lenses had lost some of their elasticity and this also impaired her ability to focus. Nearly everyone’s lenses stiffen around the age of 40, that’s why we lose the ability to see up close, and why we tend to need those bifocals or reading glasses.”

However, cataracts are much less predictable. “It’s a misconception they only happen to older people,” Assil continues. “They are more common as we get older but they can happen to almost anyone at any age. Rebecca probably had cataracts for quite a while but didn’t realize it because of the poor condition of her normal vision.”

Treatment for cataracts is usually an outpatient procedure that involves the removal of the clouded natural lens and replaced with an artificial intraocular lens (IOL) implant.

“With advancement in modern medical technology and improvements

in technique, the procedure can take about ten minutes with much faster recovery—sometimes only days—making treatment far more predictable,” Dr. Toyos says.

Dr. Assil adds that new medical technologies shorten the surgery contemplation time. “The more data I have, the more precise I can be in ensuring the cause and planning my patient’s treatment. This all has positive effects on patient outcomes,” he says. “In a case like Rebecca’s, a battery of screenings may include several devices to get me exact measurements that help me decide about the replacement lens that the patient needs.”

Technology isn’t all about precision or time, however.

“I don’t spend less time with my patients now than I did before,” he says. “I spend less time with analysis and screening, and more time talking to my patients and getting to know their needs. Some wait for decades until things are so bad that they must have surgery. I ease their concerns and fears about eye surgery. I answer questions and give them confidence about their decisions.”

With the consultations and exams behind her, White agreed to have Dr. Assil perform her cataract surgery. After a 10-minute outpatient procedure, she left his office with IOL implants.

The next day, she found herself living in a new world she barely recognized. “We were done so quickly,” she recalls. “The next day, it was like someone washed my windows. I could see colors and details that I never knew were there. For the first time in my life I could see leaves fluttering in the trees.”

About six months after the procedure, she still pauses to marvel at the world that’s been revealed to her. “I sure wish my vision was like this when I was a kid,” she comments. “Things would have been a lot different. But experiences like this makes you grateful for what you have now. I am very grateful to be able to see.”

Do you know the signs of a stroke?

Act F A S

T

because

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F ACE is it drooping?

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S PEECH is it slurred or jumbled?

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© Heart and Stroke Foundation of Canada, 2014

Healthy Living | 9

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Once you join Raddish, a new kit is delivered to your doorstep every month.

Each kit features a new culinary theme! We also email you a shopping list prior to delivery. The kitchen is the tastiest place to learn. Kids develop new cooking skills and confidence in the kitchen all while the entire family builds memories together. www.RaddishKids.com, $24 per kit.

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10 | Healthy Living

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Healthy Living | 11

HEALTH

6 SIGNS YOU

AREN'T CONSUMING Enough Protein

Humans cannot flourish or even survive without protein.

PROTEIN IS ONE of the essential building blocks of all living organisms -- including the human body. Protein is a crucial part of the structure of such body tissues as muscle, hair, and skin. Humans cannot flourish or even survive without protein. That's why protein deficiency is such a major problem. Here are six major signs that you might not be consuming enough protein.

1. CONSTANT LETHARGY Energy levels rise and fall, but if you always feel tired (even after a good night's sleep), you might need more protein. In contrast to most carbohydrates, protein is digested slowly, providing the body with a steady supply of energy. This helps keep exhaustion at bay throughout the day.

2. THINNING HAIR Your hair is made up mostly of protein. If the body doesn't get enough protein, it will primarily save what protein it does have for more important parts of the body (such as muscle). That's why hair that is thinning, falling

out, or even simply brittle and dry is a good indicator of protein deficiency.

3. MUSCLE LOSS Protein itself is built out of amino acids, which combine together in different forms to make up the various kinds of protein. While the body can create some amino acids on its own, others (called essential amino acids) must come from food. If you don't consume enough protein, your body can't get the amino acids it needs to function properly. Eventually, your body will resort to breaking down muscle to get those amino acids.

4. SKIN PROBLEMS Skin cannot be strong and healthy without sufficient protein. A lack of protein can result in dry, flaky, or irritated skin. Since the protective barrier provided by the skin will begin to break down, skin infections are also more likely.

5. CONSTANT HUNGER Protein is more filling than quickly-digested foods like simple carbohydrates. Rather than

merely providing a short spike in blood sugar levels, protein causes a longer-lasting increase in satiation. That means feeling hungry all the time (even after eating) could mean you need more protein.

6. FREQUENT SICKNESS Everyone gets sick sometimes. However, protein deficiency can make you get sick more often. That's because insufficient protein consumption leads to a reduction in T cells.

T cells play a crucial role in the immune system's protection against illness, acting to fight off invading pathogens.

As already shown, protein deficiency can cause some bad health problems. Fortunately, it's not hard to consume more protein. There are many protein options that are both inexpensive and taste good. Some of the best healthy proteins include fish high in omega-3 fatty acids like tuna and salmon, lean meats like chicken and turkey, eggs, beans, nuts, and seeds. Eat plenty of these excellent proteins and you won't have a problem with protein deficiency. HL

Healthy Living | 13

LIFESTYLE

Treat Seasonal Depression

by Eating Like an Icelander Consumption of fish could have a protective impact on the mind, specifically guarding against seasonal depression and the winter blues.

WHEN THE DAYS get colder and the nights get longer, many people find that their formerly sunny moods have turned gloomy. For most people, the change of season triggers nothing more than a case of the winter blues, but for others, the issue is far more serious.

When the winter blues turns into seasonal affective disorder, aptly known as SAD, it is easy to blame the condition on a lack of light. After all, SAD strikes hardest in the winter months, when the sun stays low on the horizon and the nights become ever longer.

It must come as a surprise, therefore, to find that rates of seasonal depression are actually quite low in Iceland, a stark landscape known for its natural beauty, and for its relative lack of sunlight.

14 | Healthy Living

If you want to treat seasonal depression at its source and feel better fast, you might want to take a clue from your neighbors to the north.

Icelanders do not let the winter months get them down, and when you follow their lead, you can emerge from the cold dark climate with your sanity, and your happiness, intact.

So what do the residents of Iceland know that the rest of the world has yet to learn?

Why do native Icelanders love the great outdoors even when the temperatures are low enough to send most people running for the fireplace? What is it about Icelanders that makes them relatively immune from the scourge of seasonal depression?

As with so much in the world of health, it may all boil down to diet. Throughout

recorded history, Icelanders have been rather isolated, and their lack of contact with the outside world is reflected in their diet and their other traditions.

Perhaps the most striking difference between the traditional Icelandic diet and the diet other people eat is the amount of fish they consume. You may have heard that fish is good for your brain, but there is reason to believe seafood consumption also has a positive impact on mood.

If the Icelandic diet is any indication, consumption of fish could have a protective impact on the mind, specifically guarding against seasonal depression and the winter blues. For those suffering from this troublesome and sometimes

debilitating annual illness, relief could be as simple as eating like an Icelander.

Compared to the typical Western diet, eating like an Icelander starts with consuming a lot more fish. In fact, the average Icelander enjoys more than four times the amount of fish as the average North American. In fact, Icelandic residents have one of the highest per capita rates of fish consumption in the world.

In trying to explain the link between eating more fish, i.e. eating like an Icelander, and lower rates of seasonal depression, scientists point to the high levels of Omega-3 fatty acids in seafood.

It is well known that higher levels of Omega-3 fatty acids have a positive impact

on brain health, impacting everything from memory to mood. It is thought that the cumulative effects of this fish consumption may have a protective impact on the brain, allowing Icelanders to fight the winter blues without costly and complicated light boxes or potentially harmful prescription drugs.

In addition to being a rich source of Omega-3 fatty acids, fish is also a prime source of Vitamin D, another nutrient linked to increased mood and a sense of well being. You probably already know that dairy products are rich in Vitamin D, but so is seafood.

When you realize that the human body makes its own Vitamin D when exposed to the sun, it is easy to see the link between

increased fish consumption and lower rates of seasonal depression. Studies of people with lower than average rates of Vitamin D in their bloodstreams have shown a link between those low levels and depression.

It is only natural to think that the linkage would also work in the opposite direction.

If you suffer from seasonal affective disorder, it may be time to change yourdiet. Eating like an Icelander can have a host of healthy benefits, from better cardiovascular health to lower levels of depression and enhanced mood. You may not be able to stop winter from coming, but you can change the way your body, and your mind, responds to the lack of light and heat. HL Healthy Living | 15

TRAVEL

How To Live In Florida and Why It's So Different Than the NORTH When moving to a warm climate like Florida, you should be prepared for a variety of changes in both lifestyle and psychology.

BY J. LANG WOOD

16 | Healthy Living

MANY PEOPLE MOVE to Florida to escape the cold winters. They often find that changing to year-round warmth causes more adaptations than they expect. If you’re moving from a northern province to a warm climate like Florida, you should be prepared for a variety of changes in both lifestyle and psychology. The following will help you to understand those differences.

The Heat Though many people move to warm states like Florida for the warm climate, they are sometimes not prepared for how intense nor how lengthy the hot period is. Florida is a long state, extending for 500 miles from north to south. Temperatures in the northern section of the state may be cooler during the spring, fall and winter than in southern

areas. In the central section, temperatures can stay in the 80s or more throughout the year. South and Southwest Florida often see temperatures in the mid-80s to 90s from March to November. Coastal areas may benefit from offshore breezes.

Inland communities often have intense heat with fewer cooling breezes. Many people find the humidity difficult to tolerate.

When outdoors, always keep water or other fluids on hand. Wear sunscreen at all times. Keep a hat and sunglasses in easy reach. For all residents, your airconditioning system is your lifeline for survival. Many people contract with home equipment repair companies to ensure that air-conditioning repair costs remain within their budget. Fortunately, many HVAC contractors operate in the state, and most people can get their a/c units repaired within hours. Expect your electrical costs to rise significantly during the hot months, and fall somewhat during the winter months.

You may choose a year-round payment plan from your electrical utility company to spread the costs more equally throughout the year.

summertime phenomenon, with the winter cold killing off most species or causing them to go into dormancy. In fact, the warm climate and periodic rainy periods of Florida, as well as the tropical foliage, do produce a wide range of insects as part of the specialized ecology. People are often horrified by the size of the famous “Palmetto Bug,” and frustrated by the dogged determination of ghost ants. Many people contract with pest control companies to ensure regular visits to keep down the bug population in their homes and in their lawns.

You can also do your own pest control, but ensure that you read all labels and handle pesticides with care. Regardless of what you do to keep bugs away from your house, you can always expect that one or two will find their way inside. Keep a can of bug spray on hand for these occasions and accept that this inconvenience is an unavoidable part of living in a climate that is warm all year long.

The Summer Rains Another feature of Florida that many people moving from the North may not expected is the daily summer rainstorms. In the North, rainfall is spread fairly evenly throughout the year. In Florida, rainfall is concentrating during the summer months, with very little rain during the winter. These storms produce large amounts of rain, often with thunder and lightning. As a Floridian, you will soon become accustomed to carrying an umbrella with you at all times in the summer.

You will also learn to avoid the dangerous lightning strikes that give Florida the name “Lightning Capital of the U.S.” This pattern of monsoon rains in summer and little rainfall in winter may cause seasonal shifts in your water bill as you try to keep your lawn from browning during the low rainfall months.

Water costs can also vary from season to season if you have a swimming pool that needs topping off during the dry months

Hurricanes New residents often pay particularly close attention to hurricane warnings and preparations. However, after a few years pass they generally begin to take the yearly summer hurricane warnings and watches in stride. Of course, the violent winds, rains and flooding from hurricanes should not be ignored. Generally, people become accustomed to buying fresh batteries and keeping extra food and bottled water on hand from June through November. Paying attention to weather reports during these months become second nature. Stores usually have extra supplies on hand so that residents can stock up for the possibility of extreme weather. Storm shutters that are either installed manually or close electrically are a popular way to prevent damage to homes. Information on how to protect yourself and your loved ones during a hurricane is widely available on radio, on TV and in print. Florida residents generally look after each other’s well being during and after extreme weather. FEMA and other agencies spring into action quickly if the worse occurs.

Bugs Some people are alarmed and horrified at the number, variety and size of bugs that they find in and around their homes in Florida. In the North, bugs are generally a

Shopping Because Florida is so hot, new residents will find a wealth of warm weather gear available. Some of the clothing is very bright and colorful to suit the beachy,

tropical atmosphere of the state. However, much of this apparel would feel out of place if you still travel to northern provinces a lot. You may find that your wardrobe contains fewer and fewer sweaters and jackets and more shorts, tee shirts and sundresses. Florida stores generally keep a sufficient amount of cold weather gear on hand for those who travel north. However, you may not find the same trendy northern styles. Fortunately, the Internet allows Florida residents to get whatever they need in the most current styles with the touch of a button.

Visitors It has become a truism that if you live in Florida, you can expect lots of visitors from out of state. You may find that your home has become something of a bed-andbreakfast, with friends and family coming from all parts of the country to enjoy the warm weather in winter. Living in a state that is a “vacation destination” has both and upside and a downside. Caring for a continuous stream of visitors can be expensive and can upset your normal routine. Ensure that visitors understand they cannot stay indefinitely. Put a limit on the number of days you can accommodate them for lodging and food. Enlist their help for meal planning, food preparation and clean up. Encourage them to get out on their own to explore so that you can attend to your normal tasks and activities.

Don’t be afraid to impose a moratorium on houseguests for a while if the burden becomes too great.

Changes in Your Mental State For some people, the change in weather causes a change in psychology as well.

Some people become rejuvenated when they are free to engage in swimming, golf, tennis and other activities more frequently. Others may find the summer heat oppressive and find themselves spending more time indoors, with a resultant increase in isolation and depression. Many people have to make a special effort to find new activities in air-conditioned environments to help them meet new friends and freshen their perspective. Bridge, tai chi classes, zumba, learning a new language, cooking classes or learning new computer skills can help people from becoming housebound and unhappy during the summer months. HL Healthy Living | 17

SENIORS

How to Keep Your Brain Healthy, Fit, and Age-Resistant ONE OF THE worst things about aging is the risk of memory loss and dementia.

Fortunately, just like you can workout your body and build muscles, you can work out your brain and build it up too. Start training your brain now to prevent memory loss and dementia when you get old.

Play a Musical Instrument Spend a five or ten minutes a day playing a musical instrument. Playing an instrument uses different parts of your brain than most of the other tasks, which will help you build up some of the underdeveloped portions of your brain and form many new neural connections. The more neural pathways in your brain, the more resistant it is to memory loss. Think of it like a highway: the more lanes there are, the more difficult it is to block off the entire highway.

Learn a New Language Speaking of making new neural connections, learning a new language will do that for you too. In fact, learning a new language and spending some time using it by talking to people or watching TV in that language is one of the best reinforcements

18 | Healthy Living

against age-related cognitive decline.

Do a Puzzle a Day Puzzles give your problem solving skills a workout, and that really builds up your brain.

Every day you should do something like a crossword puzzle, sudoku, or some other kind of puzzle. Not only will this habit protect your brain as you age, as an added bonus it will make you smarter now.

especially good workout, because games also provide a boost.

Switch Up Your Routine Now and Then Sometimes you should change your routines just for the sake of change. Drive to work a different way. Eat at different restaurants. Watch new shows. These changes in routine make your mind more flexible, and keep it more alert.

Take Adult Education Courses When you learn, you make a lot of new neural connections. Take whatever adult education courses are being offered in your community. Audit courses at a local college.

Attend lectures at the library. It almost doesn't matter what you learn. Any learning will make your brain stronger. Plus, you will get to learn all kinds of interesting things, develop new skills, and make new friends.

Eat a Balanced Diet Eat a well balanced diet with plenty of fruits, nuts, and vegetables. Your diet should be low in fat have plenty of foods with anti-oxidants.

Socialize Speaking of friends, socializing is another good way of strengthening your brain. In fact, if you get together with them once a week to play games, you'll be giving your brain an

The Takeaway Now that you know you can take steps to protect your brain as you age, don't wait. Get started on these exercises today. You'll thank yourself in your old age. HL

Exercise Regularly Exercise improves the blood flow to your brain. It keeps your brain's support systems working well. Exercise regularly, and your brain will be as fit as your body.

GARDENING

Plant Something Wonderful Your guide to growing succulents

Whether you are a beginning gardener looking for an easy way to get started or an experienced horticulturalist in search of a new challenge, there are plenty of reasons to put succulents on your list of plants. Succulents are among the most forgiving of all cultivated plants, making them the perfect choice for new and inexperienced gardeners. Beginner errors that would kill most plants are unlikely to harm these hardy succulents, making these plants a great choice for those who wrongly think they cannot grow anything green.

At the same time, succulents are among the most versatile and fascinating plants on the planet. Even if you have been blessed with a green thumb and can grow virtually anything, there are plenty of reasons to experiment with succulents and see what they can do.

Succulents come in all shapes and sizes, and in a wide variety of colors as well. No matter what kinds of plants you prefer, you can find them in succulent form.

The bottom line is that succulents are generally easy to grow, but they are still plants, and they still require the right care to grow and thrive. Whether this is your first time growing succulents or not, it is important to understand the specific care needs of these very special plants. Here are some of the key things you need to know about caring for your succulents and helping them grow their best.

LIGHT AND SUN EXPOSURE Exposure to light is a key consideration for any gardener, and it is also a major concern for gardeners moving into succulents. These unique plants are generally thought of as desert dwellers, but succulents actually come from a wide variety of climates. If you want your chosen succulents to grow and thrive, you need to give them a climate that is as close to home as possible.

There is a widespread belief among many new gardeners that succulents thrive best in full sunlight, and to some extent that may be true.

It is certainly true that many succulents love full sunlight, and that they can grow and even thrive under temperature extremes that would kill a lesser plant.. >>>

Healthy Living | 19

GARDENING Even the most light-loving succulent will appreciate access to shade, and it is important for growers to provide proper sun protection.

Providing adequate shade is always important, but it is absolutely critical when temperatures spike into the 30s. Once the temperatures hit the 35-degree mark, gardeners should move their succulents out of the full sunlight moving them from the front porch to a shaded windowsill, for instance, or bringing them indoors during the hottest part of the day.

It is also important for gardeners to know that succulents are susceptible to sunburn, and they can quickly suffer damage if exposed to too much unfiltered sunlight. Some varieties of succulents are in more danger than others, and growers can tell a lot about specific susceptibility by the plant's colour. Succulents that are pale green, solid green or variegated in colour are in greatest danger of sun damage, and those plants should be given access to shade during the hottest part of the day.

Succulents that are blue, red and grey are at far less danger of sun damage, and they are all excellent choices for outdoor gardens and other spots that are blasted by the hot sunlight all day. These colourful succulent varieties will provide a garden of colour combinations that can be quite striking.

Succulents that are covered with spines are also good choices for outdoor areas where sun exposure is at its highest.

The spines help protect the plants from the damaging rays of the sun and give the succulents their own form of shade. On the other hand, young plants should be carefully protected from harsh sunlight and given access to shade during the hottest part of the day.

This sun protection is very important when propagating young plants, as the shade will give them the best chance to grow and thrive.

GETTING THE TEMPERATURE RIGHT Setting the right temperature is another major consideration when growing any plant, and temperature is more important than many beginning succulent growers realize. Since succulents are most closely associated with harsh desert climates, it is easy to assume that hotter is always better, but that is not necessarily the case.

20 | Healthy Living

It is certainly true that most varieties of succulents appreciate hot weather, and that they are generally sun-loving plants. At the same time, simply blasting your succulents with hot sunlight is not a recipe for success, and it is not something new growers should strive for.

Growers should strive to create a comfortable environment for their plants.

Even though they are largely from hot dry environments, the succulents in your garden or on your windowsill will appreciate having some shade when temperatures go above 35 degrees. Even for temperatures in the 30s, some shade is advisable, and setting up areas of filtered sunshine can help your succulents grow, thrive and propagate naturally.

PROPER WATERING Watering is one area in which many beginning succulent growers get things wrong.

Interestingly, those beginners often fall into two separate camps - one that waters too

often and one that does not provide water often enough.

Both of these mistakes can be equally serious, although watering too much is far more common. Gardeners who are used to watering other types of plants may feel uncomfortable allowing their succulent gardens to dry out

before offering a drink, and they tend to overwater as a result.

As with any kind of plant, the secret to growing succulents successfully lies in providing the most natural environment possible. In the case of succulents, that means mimicking the hot, dry desert climate these plants have adapted to over the years.

Unlike other types of houseplants and flowers, succulents should be allowed to dehydrate thoroughly before being watered.

The right time to water is when the soil is just starting to dry out. For succulents in small pots, that means a weekly watering schedule. Largepotted succulents can wait longer between watering - generally about two weeks.

As with any type of gardening, it is important to keep a watchful eye on your succulents and make sure the moisture in the soil remains at the optimal levels. Gardeners should not water their succulents just because the ground is a little dry, but they should provide a much-needed drink if the soil has dried out completely.

Keeping the moisture levels right also means providing the proper drainage.

Excess water can be very damaging to the delicate roots of many succulents, and giving that unnecessary moisture a place to grow can mean the difference between success and failure. The containers you choose should be well made, with adequately-sized drainage holes to allow excess moisture to escape.

FEEDING YOUR SUCCULENTS Succulents need proper moisture and regular, if infrequent, watering to grow and thrive, but they also need quality food to do their best. Feeding succulents is an important part of their care, but it is one that many beginning growers overlook or misunderstand.

Like their moisture requirements, the nutritional needs of succulents are pretty basic and easy to meet. For most varieties of succulents, a yearly feeding is all that is needed. Succulents are not picky about the kinds of food they get,

either, and for most, any quality organic fertilizer will do quite nicely.

The nutritional needs of most succulents are pretty minimal, but the timing matters a great deal. For best results, that annual feeding should come at the beginning of the growing season.

Getting the timing right can vastly improve the health of the succulent garden and make the plants easier to grow and propagate.

SUCCULENT PROPAGATION One of the best parts of growing succulents is that they are relatively easy to grow and propagate. A great deal of the fun of growing these plants is sharing them with family and friends. All you need is a few cuttings, and your friends can grow beautiful and bountiful succulent gardens of their own.

As with feeding, the timing will be critical when propagating your succulents and sharing the results of your hard work and success.

Once the cuttings have been taken, they need time to dry and get ready to take root.

Allowing the new cuttings the time they need can make a world of difference, so bring plenty of patience.

Succulent growers who wish to propagate and share their plants should invest in a supply of empty trays. Once the cuttings have been taken, those pieces should be placed in an empty tray and allowed to stay there until the raw ends callous. Once the cuttings have calloused, they should be rooted in quality soil designed for succulents. Gardeners can simply fill the tray with the soil and place the cuttings on top. The nutrients in the soil will

give the cuttings everything they need, and they will begin to grow roots and establish themselves. Once the new succulents have become established in their soil trays, they can be planted in a different part of the garden or shared with friends and family.

Growing succulents can be very rewarding for gardeners of all ages and abilities. If you have never grown plants before, the minimal care needs makes a succulent garden an obvious starting point. If you are an experienced gardener, getting started with succulents will give you a new challenge, and a new way to work the soil. No matter which camp you fall into, understanding and adapting to needs of these special plants will boost your odds of success and let you have more fun. HL

Healthy Living | 21

NUTRITION

13 DELICIOUS AND NUTRITOUS FOODS FOR PEOPLE WITH ARTHRITIS ARTHRITIS CAN BE simply defined as inflammation to one or more joints. Osteoarthritis and rheumatoid arthritis are its two main forms. While the two conditions have different origins and require different treatments, the beneficial diet and lifestyle choices are basically the same for both.Eating more antioxidant-rich foods on a daily basis can assist in fighting inflammation, reducing swelling and relieving pain from your joints. Here are thirteen particularly nutritious foods that will help you deal with arthritis more effectively.

ďƒ¨ 1. BEANS

Beans have a high fiber content that interacts and lowers C-reactive protein (CRP), a compound that marks inflammation related to heart disease, diabetes, and rheumatoid arthritis.

They are also rich in dietary protein, which is important for maintaining muscle health. Beans are also a good source of many important nutrients, such as folic acid, magnesium, iron, zinc, and potassium. They can prevent heart disease, lower cholesterol, and help you manage your weight.

22 | Healthy Living

ďƒ¨ 2. BROCCOLI

Like all dark leafy vegetables, broccoli comes full of important nutrients with great disease-fighting powers. It is a concentrated source of antioxidants such as vitamins A, C and K, while it also contains a special active compound called sulforaphane.

According to research, this chemical could possibly inhibit or even prevent the progression of osteoarthritis. Moreover, broccoli is a non-dairy source of calcium, one of the most important minerals for strong bones.

 3. CABBAGE

A member of the cruciferous family of vegetables, cabbage is packed with useful nutrients that contribute to numerous health benefits. It is worth mentioning that red cabbage has twice as much vitamin C as the green variety, while the latter contains twice the amount of folate. Both offer decent amounts of potassium and fiber. Savoy cabbage is also a good source of beta-carotene. Cabbage can help you increase your antioxidant intake and slow down the progression of arthritis.

 4. CHERRIES

Both sweet and sour cherries come with an array of useful nutrients. They are a source of beta-carotene, vitamin C, as well as potassium. They also contain a great deal of anthocyanins.

These natural compounds not only give cherries their lovely bright red color, they provide them with serious anti-inflammatory power. Anthocyanins are also found in other amazing fruit such as blueberries, strawberries, raspberries, and blackberries.

 5. CITRUS FRUITS

Fruits like oranges, grapefruits, and limes are some of the best sources of vitamin C out there. Getting enough of this essential vitamin, will help you prevent inflammatory arthritis and keep your joints as healthy as possible. What's more, orange juice can contribute to lower blood pressure while tangerines can relieve digestive troubles. Finally, all citrus fruits are great options if you want to maintain healthy weight.

 6. FATTY FISH

Fish is, without a doubt, one of the best things you can eat. While red meat is rich in saturated fat, fish and shellfish are fat-free, low-calorie foods rich in protein. They are also a fantastic source of omega-3 fatty acids- this is the kind of fats you definitely need to fight inflammation. They are sources of vitamin B12, niacin, magnesium, zinc, and phosphorus. Aim for three to four ounces of fish at least twice a week to reap the benefits. Oily, cold water fish, such as salmon, anchovies, mackerel, sardines, trout, and herring are all great options.

 7. KIWI

At first glance, this fuzzy brown fruit doesn't look like much.

However, once you cut a kiwi in half, you come across a surprisingly exotic image: bright green flesh sprinkled with a ring of small black seeds. Kiwis come with an abundance of antioxidants, including vitamins C and E. They also contain other important phytonutrients, such as lutein and zeaxanthin, both of which are closely related to eye health. Kiwis are also great for weight loss as they contain only 55 calories per fruit and are filled with fiber.

 8. NUTS

Walnuts, pistachios, almonds, and pine nuts can add flavor to various dishes, but also give you a daily nutritional boost.

They contain a good deal of protein, fiber, as well as calcium, magnesium, zinc, and vitamin E. Nuts can also supply you with alpha-linolenic acid (ALA), an essential fatty acid with immuneboosting properties. Furthermore, the combination of protein, fiber, minerals, and fatty acids is a great weight management aid while helping you keep your energy levels up.

 9. PEPPERS

The varieties of pepper available are simply too numerous to count. With so many great options, there is no reason why peppers shouldn't have a place on your table every day. They offer a great deal of vitamin C at only 32 calories per item. They are loaded with other antioxidants, as well. Red peppers are particularly rich in beta-carotene while all varieties also contain vitamin B6 and folate in smaller amounts.

 10. PINEAPPLE

You can find this sweet and tangy tropical fruit almost anywhere.

Fresh, frozen, dried or canned, pineapples are extremely versatile and can accompany salad dishes, seafood, poultry, ham, and more. This exotic treat is a great choice for anybody who suffers from aching joints. Pineapple contains bromelain, a special type of enzyme with anti-inflammatory properties that can reduce swelling. Pineapples are also a source of manganese, a bone-building essential mineral that can also help you metabolize fats, cholesterol, and protein.

 11. PUMPKIN

Pumpkins aren't just for Halloween. Regular consumption comes with extra benefits. They are excellent sources of fiber and iron. Like all bright-colored vegetables, they are rich in beta-carotene, which is a powerful antioxidant. They are also high in potassium, an important essential mineral for blood pressure control. Remember not to throw away the seeds!

Pumpkin seeds are full of iron and protein. They also great sources of unsaturated fats, vitamin E, as well as B-complex vitamins.

 12. SPINACH

This is one of the best dark leafy vegetables you can eat.

Spinach can be served either cooked or raw, and it's literally packed with useful nutrients. Its impressive nutritional profile includes a good deal of vitamin A, potassium, vitamin C, riboflavin, and vitamin B6. This amazing vegetable is also rich in antioxidants, such as the carotenoids lutein and zeaxanthin.

 13. WHOLE GRAINS

If your diet consists mostly of white, processed bread, rice, and pasta, consider switching to whole grain products. Whole grains come with a great deal of health benefits. To begin with, they are richer in nutrients than their white counterparts. They are full of vitamins and essential minerals including iron and folate, which help the body produce red blood cells. Furthermore, the increased fiber content of whole grain flours can help you feel full for longer, thus promoting weight loss. Losing those few extra pounds will take some pressure off your joints.

Eating more of these foods will give you a serious antioxidant boost and help you deal with the inflammation and pain that comes with arthritis. On the other hand, things like red meat, sugar, saturated and trans fats, and processed foods will only make your condition worse. Avoid these type of foods as much as possible. Finally, try to incorporate other healthy habits in your routine. Regular, mild exercise and weight management can also help you deal with both osteoarthritis and rheumatoid arthritis and improve your quality of life.

HL

Healthy Living | 23

HEALTHY READING How To Be Well When You're Not Practices and Recipes to Maximize Health in Illness

by Ariane Resnick, CNC

How To Be Well When You're Not is a comprehensive wellness guide written to help you in every aspect of dealing with a chronic illness. Ariane Resnick's goal is to help the reader deal with their illness and connect with one's body - both physically and mentally.

Since Ariane is a certified nutritionist and personal chef, she teaches the reader how to use food as an instrument for wellness.

In addition, she provides the reader with 35 wholesome recipes, including Cough-Destroying Thyme Tea, Cider Vinegar Cucumber salad, and Pecan Pie Milkshake.

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My Quest to Improve the World's Health and Wellness Including Yours byDr. Karen K. Lee MD

Dr. Karen K. Lee is a force for good around the world, working to help people improve their diets, get in shape, and love longer. Dr. Lee knows that health education, public service announcements, and our individual struggles are not enough. The world around us needs to change to suport us in taking steps to save our own lives.

Fit Cities is a riveting memoir of her work - the story of how Dr. Lee and her teams uncovered and set about eradicating the casue of a pandemic unhealthy living. Every step of the way it offers invaluable advice on how we can help ourselves to live healthier lives.

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This is a self exploration journal designed to focus on being thankful for what we have, the big things in life, as well as the simple joys. Each well designed weekly spread contains an inspirational quote, space to write 3 things you are thankful for each day of the week, and a weekly checkpoint. If you start each day by writing down three things you are thankful for - a good cup of coffee, the smell of rain, starting a good book - you begin each day on the right note. Do it daily and make it a habit to focus on the blessings you have been given!

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Healthy Living | 27

HEALTHY RECIPES

SUPERFOOD HOT CHOCOLATE MIX Not sure about you, but I'm down for pretty much anything that takes very little time and saves you a ton of money. With the main priority of food being "convenience" these days, sometimes it's hard to remember that you can almost always recreate any pre-made mix from the store at home. In comes this amazing superfood hot chocolate!

This mix is loaded with beneficial foods like collagen, maca, chaga and Lion's mane. Sweetened with coconut sugar, the amount of sugar per serving is definitely lower than most hot chocolate mixes out there. All you have to do is take a couple spoonfuls and add your favorite non-dairy milk or water and you've got a better tasting hot chocolate than you can buy from any store. WIN. Recipe courtesy of Fresh n' Lean - the nation's #1 organic meal delivery company

28 | Healthy Living

INGREDIENTS

½ cup cocoa powder 2 tsp cinnamon ½ cup coconut sugar 2 tsp maca powder 7 scoops collagen powder 2 tsp mushroom powder 1½ tsp salt

PREPARATION

1. Combine all ingredients in a bowl and whisk to combine.

2. Transfer to a jar and store until ready to use.

3. When you are ready to make hot chocolate, add 2 tablespoons of hot chocolate mix to a mug.

4. Heat 200ml of your favorite nut milk and whisk to fully combine.

HEALTHY RECIPES

FETA BASIL TURKEY BURGERS Planning a tasty menu that’s both practical and healthy can be tricky but there’s no need to panic with a healthy hemp trick up your sleeve. Incorporating protein-rich super-plant hemp into your meals is a fantastic way to make sure you’re adding flavor, texture and nutrients to your meal.

INGREDIENTS:

½ 2 lbs.

1½ 8 tbsp 2 tsp 2 1/4 1 tsp

8

cup cocoa powder ground turkey cups feta cheese, crumbled fresh basil, chopped worcestershire sauce cloves of garlic, minced cup hemp hearts salt black pepper hamburger buns

DESIRED TOPPINGS:

Red Onion Lettuce Tomatoes Cranberry Sauce

DIRECTIONS:

Add all ingredients to a large bowl and mix until well combined. Shape the turkey meat into eight patties, keeping in mind that the burger will shrink up a bit after it has cooked. Don’t make the patties too thick or they’ll take too long to cook.

Heat up a non-stick pan or a grill and add the turkey patties. Cook until the patties are browned on the bottom and then flip them and continue cooking until the internal temperature reaches 165°F. Once the burgers are cooked, add them to the buns and top with lettuce, tomato, avocado, red onion or any toppings and condiments you prefer.

Recipe courtesy of https://manitobaharvest.com/recipes/

Healthy Living | 29

LAST WORD ON HEALTH

Get a Great Workout Without Lifting a Finger

BY GEORGE I. TRAITSES

Who says it takes all kinds of effort to stay in shape? Sometimes the best exercises are so simple they don't even require you to lift a finger. Actually, we're talking about great lower body exercises that tone, tighten and keep your hips, glutes, hamstrings and calves looking great using only your body weight (no fingers / hands required) as resistance.

Here are a few fundamental ones that should definitely be a part of your workout routine: SQUATS:

The squat is one of the most basic exercises, but it's also one of the best for your lower body.Stand with your back straight and your feet approximately shoulder-width apart, toes turned in slightly. With hands on hips, slowly bend at the knees and lower your body toward the floor, contracting your buttocks as you do so.

Do anywhere from 10-20 repetitions and repeat for 2-3 sets. Make sure you do not overflex the knees (go

30 | Healthy Living

too low) and ensure your back stays straight (not rounded) throughout.

LUNGES:

Standing straight with your feet shoulder-width apart and hands at your sides, step forward on one leg, bending at the knee to approximately a 90 degree angle (lower leg should be perpendicular to upper leg). Return to the starting position and repeat for 10-15 repetitions, 2-3 sets. You can either do all repetitions on one leg and then switch sides, or alternate one repetition per side / leg.

JUMPS:

Plyometric exercises involve quick bursts of explosive power. Jumps are one example of a plyometric exercise, and you might expect, they're easy to do. With feet shoulder-width apart,

hands at sides, back straight, lower into a squat position and then power up immediately, using arm swing to help maintain balance and increase the height of your jump. Jumps can be performed from ground to air or from the ground to a stable surface, such as a metal box or wall. Build to 10-20 repetitions, 2-3 sets.

These are just three of the many exercises you can perform to get your lower body in great shape using only your body weight. Your doctor of chiropractic can suggest a complete exercise routine suitable to your fitness goals and health needs.

Dr. George I. Traitses of Infinite Health practices traditional chiropractic, advanced nutrition and anti aging therapy and has been serving the Toronto and Markham communities since 1981. You can reach him at www.infinite-health.com HL

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