FR
TAK E
ME
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ME!
THE MAGAZINE FOR LIFE
HOW TO KEEP MOSQUITO BITES AT BAY
➜ TIPS
TO HAVE THE
BEST AIR QUALITY
WATER SAFETY
IN YOUR HOME
➜ DRY DROWNING VS. SECONDARY DROWNING
SUMMER HYDRATION TAP OR BOTTLED WATER?
BLUEBERRIES ➜
SUMMER 2018 EDITION
BOOST YOUR BODY AND YOUR BRAIN
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CONTENTS
12
11
SUMMER 2018 EDITION
departments 6 upfront 10 new & newsworthy 11 seniors 12 health
features 11 HELPING SENIORS BEAT THE SUMMER HEAT Practical precautions for staying safe indoors and out.
12 DEBUNKING WATER MYTHS Your best options for staying optimally hydrated this summer.
14 DRY DROWNING VS. SECONDARY DROWNING Water safety tips to keep your family safe.
16 BEWARE THE BITE! How to minimize exposure to mosquitoes and avoid ticks.
18 SOLUTIONS FOR HOME OFFICE WORKERS Combat feelings of isolation and the risk of stress and depression with a community coworking space.
29
14 family
Q uench y o ur thirs t w ith hyd rating maple wa ter and more!
24 healthy reading
20 HOW CLEAN IS THE AIR IN YOUR HOME? How to make sure the air your family breathes is clean and fresh.
22 BLUEBERRIES: BOOST YOUR BODY AND BRAIN 5 ways blueberries pack a powerful nutritional punch.
16 outdoors 18 lifestyle 22 nutrition 27 marketplace 28 healthy recipes 30 last word on health
d o l an o c y it h Sta asy w e e ir h breat o or a d n i er clean
24 HEALTHY READING David Jones, Editor, has handpicked 4 books for your enjoyment.
28 HEALTHY RECIPES Bulgur Bonanza and Fruit Crumble.
30 HOW TO SAVE ON SUMMER BBQ EVENTS 5 money-saving tips that will allow you to barbecue in style.
20
from the editor
THE MAGAZINE FOR LIFE
SUMMER 2018 EDITION PUBLISHED BY
Hope You’re Having a Healthy, Happy … Hot Summer
The Town Crier Of Markham Inc. 1 Town Crier Lane Markham, Ontario L3P 2T9 416.498.4996 Publisher@TheTownCrierOfMarkhamInc.ca VICE-PRESIDENT OPERATIONS
Carolyn Ryan Carolyn@TheTownCrierOfMarkhamInc.ca EDITOR
David Jones Editor@HealthyLivingMagazine.ca
But, seriously now, have you heard the latest? Well, we’ve got the latest for you – the latest news, the latest tips, and the latest informative articles – all happening here at Healthy Living Magazine. And I’m very glad to say that, after appealing to you all quite a few times, you’re starting to respond to my invitations to suggest ideas, subjects of interest, problems you’re having – anything that would make interesting reading for families, parents and seniors concerned about their health. That’s the business we’re in – bringing you the information you need to improve your lives, bolster your health and save you money. Whether that means the contents of our articles and specialty items, or the offers, services and products described in our advertisers’ messages – we always aim to help you to get more out of life. You’ll see some new articles in the coming issues, deriving specifically from questions posed or issues raised by HL readers. And on our Healthy Living website, we will be launching a contest to gather your opinions on areas of future interest. Looking forward to interacting with you all Best wishes
CONTRIBUTING WRITERS
Belinda J. Mooney Canadian Health Food Association David Jones Rachel Nall Roz Andrews The Hive York Region Health Connection GRAPHIC DESIGNER
Priscilla Di Carlo EVENTS CALENDAR
For all print and digital events listing submissions please email Events@HealthyLivingMagazine.ca ADVERTISING SALES
For all advertising inquiries please contact 416-498-4996, Ext. 105 Advertising@TheTownCrierOfMarkhamInc.ca DISTRIBUTION
DAVID JONES, EDITOR Editor@HealthyLivingMagazine.ca
Give yo ur br ain and bo dy a bo os t w ith nutrient-rich sum mer berries, page 22
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: Office@HealthyLivingMagazine.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
4 | Healthy Living
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UP FRONT
A FARM IN EVERY YARD:
(NOW TO DECIDE IF YOU ARE A GROWER OR AN EATER) There are hundreds of passionate food gardeners in our communities, growing veggie varieties and possibly some that we have never even heard of – amazing quality and flavour – but how do we get convenient access to these foods? Shawn Sowten and Dushan Batrovic, the Co-Founders of Seed Voyage (www.seedvoyage.com), have created an effortlessly easy way to connect home food growers with the eaters that appreciate the flavour and freshness of ultra-local fruits and veggies. Seed Voyage also helps local neighborhood growers connect with eaters. The growers can make some nice supplemental income and the eaters get access to the best fruits and veggies they’ve ever tasted.
BENEFITS FOR EATERS Access hundreds of different varietals of heirloom tomato, carrot or pepper, unavailable at the grocery store or even farmers market. Plus an international assortment of exotic foods grown by your friends and neighbors. Home gardeners are not motivated by profits. They will dabble with all kinds of unique fruits and veggies in pursuit of flavour excellence. This produce will never see the back of a truck. Ability to access ultra-local foods grown by passionate gardeners who are feeding their families. You will be alerted according to your exact preferences. Only want to know about asparagus within 3 km of your house? No problem. All notifications come with images and user reviews so you are never surprised (in a bad way). All payments are electronic so you don't need to worry about making cash payments on the street. Best of all, too, is that it’s free to sign up.
BENEFITS FOR GROWERS Ability to notify everyone in your neighborhood that your delicious produce is ready. Receive confirmation on your phone and leave your basket of goodies at your front door for pickup.
6 | Healthy Living
All payments are electronic. No need to take cash or make change on the street. Potential to earn about $500 per 100 sq ft of land in one summer. A nice source of income for students, retired folks or anyone else who has a bit of land and loves food gardening. Instead of throwing away your excess produce during peak harvest season, sell it and use the funds to purchase other amazing foods from local gardeners. Share your passion and make new connections within your community. Home gardeners like you don’t grow common generic items available at any grocery store. You grow the best heirloom tomatoes or rainbow carrots on your street. Spread your love of food and watch your community flourish. All sign-ups and registrations are free. Seed Voyage will charge a 5% fee on the transaction value when something is purchased.
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Healthy Living | 7
UP FRONT
5
Tips to Help You Destress Prepare yourself for an inviting and calm summer ahead Stress in today’s society is more common than ever before, with top causes stemming from job pressure, financials, health, relationships and poor nutrition. In Canada, over 1 in 4 workers reports being highly stressed every day of their lives. Recent studies have shown that stress has a direct impact on mental and physical wellbeing, sometimes even encouraging poor lifestyle choices like smoking, drinking, drug use or bad eating habits. Here are five beginner meditation exercises that Madeleine Marentette, founder of Grail Springs Retreat for Wellbeing recommends you do at home to destress, calm your nerves and feel a little more joy in your life:
Immerse Yourself in a Relaxation Bath Take a warm bath in Epsom salts, Dead Sea or Himalayan salt. Download some healing music, light a few soy candles (no perfume), and drop some relaxation essential oils into the bath such as Lavender. Give yourself a 20-30 minute break and allow the warmth, the salts, the scents and sounds to envelop you in calm.
Stop and Smell the Roses Visit your local flower shop on your way home from work and treat yourself to a bouquet of flowers. Place the flowers somewhere where you will see them often; on the kitchen counter, living room table or on your bed table.
Stay Clean and Organize: You may not recognize it, but your personal space may be adding to your stress. Take a day to address one space at a time, which can be therapeutic in itself. Purge, donate, toss, clean, organize and smudge. Breathe new life in to the space, allow in some fresh air, and get things in order. This is highly beneficial to clearing a cluttered mind, enabling us to relax, be in the flow of creativity, and deal with issues more efficiently when they come up.
Words, Mantras and Prayer Adopt a mantra. We know words can provide positive affirmations and act as reminders to take action. Choose a few words that resonate with you, how you wish to feel, a goal you want to work on and an outcome you want to achieve. Write your words, mantra or prayer down and keep them with you, close to you, post them on your bathroom mirror or fridge. Affirm yourself every day until it becomes a way of life.
Noble Silence Practice Once you have completed some of the simpler tips noted above, schedule a day when you are able to stay at home and really slow things down. Decide on a time between two and three hours where you will choose not to speak. Turn off the phone and shut down the computers. Go about your business doing chores, laundry or making a meal. Take this time to invoke silence, listen and just observe. Silence takes practice just like training a muscle. The benefits are tremendous to the mind, and will ultimately bring clarity and calm into our lives.
About Grail Springs Retreat Centre for Wellbeing With hundreds of acres of pristine forest, walking trails, crystal outcrop, abundant wildlife, meditation gardens and a curative spring-fed lake to enjoy, individuals are inspired by the stunning natural beauty and are recharged by the potent healing environment that supports them. For more information visit www.grailsprings.com.
8 | Healthy Living
STRIKE UP THE BAND Concert Band Music in the Park
416.628.4905
like us on Facebook @ monacleaning
Lazy hot summer evenings in the park with a concert band playing in the bandstand. A nostalgic memory? No! It’s here in Unionville this summer. Free Concerts at the Millennium Band Stand on Main Street in Unionville are held from 7:00 pm to 9:00 pm on six Sunday evenings. Come hear the excitement of live music. June 24: Richmond Hill Concert Band July 8: Columbus Concert Band July 15: Metropolitan Winds of Toronto July 22: Thornhill Community Band July 29: Rouge River Winds Aug 5: Markham Concert Band
Markham Concert Band turned 40 years old this spring! The Markham Concert Band was formed in 1978, and with over 65 members, they are one of the largest community bands in Canada! Band members include young and old from many fields of endeavour, all brought together with one purpose in mind – to serve the community with the best in concert band music. Making music is not only fun, it's also good for you. So if you can play a band instrument, why not consider joining the band? Contact Markham Concert Band directly through their website at www.mcband.ca.
Healthy Living | 9
NEW &newsworthy
1
ELEMENTAL MULTI-PURPOSE BOTTLES
AVOID ALL THAT PLASTIC THAT’S FOULING UP THE WORLD’S OCEANS Stylish, double-wall insulated vacuum bottles, stainless steel, 750 ml, Elemental Bottles are available in 6 colours. The best part of a reusable water bottle is that it's an eco-friendly practice that benefits you and the environment. But just because you're trying to be more green, doesn't mean you want anything green growing in your bottle. Bacteria grows in a moist, dark environment, so it's good to get in the habit of cleaning your bottle each day — or at least every few days. Clean with a Nylon fiber bristle brush and baking soda or dish soap. $62.35 + shipping, Amazon.ca, www.elementalbottles.com
HYPERCHILLER
TURN YOUR FAVOURITE BEVERAGE INTO COOLED PERFECTION IN A MINUTE Have an iced coffee fix? Make it at home for less with The HyperChiller! Turn fresh, hot coffee (wine, spirits and more) into a perfectly cooled drink in as little as one minute without ever touching ice. There's zero dilution in the process of cooling. Just store it in your freezer, take it out, pour your beverage in and the HyperChiller will rapidly chill it. It's compatible with all brewing methods and fits directly into most full-size single cup brewers.
2
$49.99, free shipping, Amazon.ca, www.hyperchiller.com
3
YONANAS CLASSIC HEALTHY DESSERT MAKER
HEALTHY, FUN, YUMMY TREATS CREATED IN A SAFE, EASY WAY Yonanas is a small kitchen gadget that turns frozen fruit into soft-serve textured treats. Easy to use, kids can take turns placing thawed fruits through the chute and watching in awe as “nice cream” is created without any additional ingredients. This is safer than a blender, as the blade is concealed once assembled and it is operated with the push of one button. Each one comes with a booklet featuring hundreds of unique recipes that contain no dairy, added sugar, or artificial flavorings. $49.99, Canadian Tire, www.yonanas.com
10 | Healthy Living
SENIORS
Helping Seniors Beat the Summer Heat BY RACHEL NALL
WHILE SUMMER TEMPERATURES may be an inconvenience for most adults, for seniors, the heat can be a life-threatening emergency. The elderly are more likely to have chronic health conditions that affect the body’s ability to regulate heat. Additionally, the nervous system begins to deteriorate after age 65, meaning an older person’s body may not be as adept at dispersing heat. For this reason, the leading cause of death in seniors during the summer is heat stroke, where the body’s temperature become so high that it causes dizziness, cramping and heart palpitations that can be life-threatening. Also, seniors take medications such as diuretics, sedatives and tranquilizers that increase the risk for dehydration. Because seniors are not as able to sense heat and thirst, dehydration can occur. High temperatures can also increase risk for foodborne illnesses as bacteria and parasites love to infiltrate foods at warm temperatures. An older person’s immune system
may not be able to fight off these bacteria, leading to food poisoning.
PROTECT A SENIOR When it comes to heat risks and senior safety, prevention is the best medicine. This means seniors and their loved ones should take steps to keep their living environments cool and bodies hydrated. This includes checking the weather every day for instances of high heat and humidity and staying indoors on very hot days. If a senior’s residence does not have air conditioning, purchasing fans and opening windows on opposing sides of a building can create a breeze that reduces temperatures. Home temperatures exceeding 85 degrees Fahrenheit are especially dangerous to a senior – encourage him or her to seek an air-conditioned environment whenever possible, such as a friend’s home, mall, senior center or movie theater. Encourage seniors to wear lightweight, loose-fitting clothing to prevent overheating. Natural fibres such as
cotton and linen are breathable and can protect a senior from overheating. Taking cool showers and baths can help lower body temperatures, as can placing cool washcloths on the wrists and neck. Seniors also should not eat refrigerated or cooked food items that have been left out for more than two hours to reduce the risk for food poisoning. Drinking eight, 8-ounce glasses of water or juice can help prevent dehydration. Alcohol and caffeine should be avoided as they are natural diuretics and encourage water loss. Symptoms such as dizziness, confusion, body flushing, headache and nausea can indicate heat-related illness. Encourage a senior to seek immediate medical attention should these occur. HL Rachel Nall, RN, BSN, is a Journalism graduate and also holds a Bachelor of Science in Nursing. She is a licensed and registered nurse, a writer since 2003 as well as a former managing editor for custom health publications, including physician journals.
Healthy Living | 11
HEALTH
WITH THE HEAT OF SUMMER approaching full strength, there's no better time to revisit the way you stay hydrated. Water makes up a significant portion of our body, comprising up to 30 per cent of our bones, and it’s especially important to keep that water bottle at the ready as we get older. This is because as we age, particularly past 65, our thirst mechanism starts to diminish, which means our bodies can’t be trusted to stay hydrated. In fact, adults in Canada over the age of 70 consumed about one-third of the amount of water of younger generations. Combined with the fact that one of the leading causes of hospitalization in the elderly is dehydration, and it starts to become clear that making a habit of sipping is good practice throughout your life. Whether you’re looking for new ways to filter your water, new ways to carry your water, or delicious and natural beverages that hydrate, there are H2-oh so many ways to hydrate!
IS BOTTLED WATER BETTER OR CLEANER THAN TAP WATER?
DEBUNKING
WATER MY THS HOW TO CHOOSE FOR OPTIMAL SUMMER HYDRATION
12 | Healthy Living
In most municipal water supplies, chlorine is added to water to prevent the growth of potentially dangerous bacteria while it sits in water towers and travels through pipes to your home. An easy way to de-chlorinate municipal tap water is simple: patience. Fill your reusable water bottle from the tap and let it sit overnight in your fridge. By morning, the chlorine will have bubbled and evaporated out of the water, taking with it that swimming pool taste and smell. However, since we are the second largest country on Earth, many Canadians have tap water from wells or other sources, and rely on filters and pumps to ensure clean, safe drinking water. These include
everything from in-line filters to UV to ozonation and reverse osmosis systems that can remove potentially harmful bacteria, as well as small particles, resulting in pristine, clean water.
FILTRATION STATION: HOW TO FILTER YOUR WATER TO PERFECTION There's no shortage of ways to filter your water on the go. Some people swear by adding something as simple as a stick of activated charcoal, while others desire the high-tech re-mineralization and alkalizing effects of specialized “water sticks.” Activated charcoal uses natural carbon to remove contaminants in water. The way this works is a process called adsorption, where small contaminants get trapped and locked away in tiny pores in the charcoal. Filters remove chlorine and sediments, and can help remove bad tastes from water. However, the pores are not small enough to absorb salts and minerals. But what does that actually mean? Many people believe the process of adding minerals back into filtered water can provide tangible health benefits, while some find this process of mineralization and chlorine removal improves the taste. What does the science say about the proposed health benefits of alkaline water? First, a mini-science lesson: whether water is alkaline or acidic refers to the pH, controlled by the dissolved elements. Pure water has a pH of 7.0, with alkaline water pushing that number slightly higher by having dissolved “alkalizing compounds,” such as calcium, potassium, magnesium and bicarbonate. Our bodies do an amazing job of balancing the pH of our blood and organ systems, so it's questionable whether drinking alkaline water affects the pH of our bodies. However, there
are some evidence-based benefits of increasing the alkalinity of the fluids we consume. More research is needed to fully understand the impacts and you should speak with your health care practitioner about concerns you have about water and your health.
WATER BOTTLES AND STORAGE When you’re looking for your perfect water bottle, there really is no shortage of options. What you need to be aware of is that if water is in contact with a material for an extended period of time, there will be naturally occurring reactions that dissolve substances. Choosing a non-plastic container, such as stainless steel or glass, can avoid some of the questionable sealants and other chemicals used to make plastic water bottles, including the nowlimited use of Bisphenol-A (BPA).
DECODING PLANT-BASED WATERS For those who prefer a little flavour along with their hydration, Canada is home to some exciting and wonderful beverages that rival the ever-popular and tropical coconut water, including maple water and birch water. These two tree-based waters have a natural sweetness from the sap of these majestic trees, along with hydrating minerals. No matter what your taste buds desire, these drinks provide a source of rejuvenating and hydrating minerals, including magnesium, calcium, potassium and sodium. Research published in the Journal of Functional Foods has shown that maple water is also rich in organic acids and disease-fighting phytonutrients. Best of all, Canada is one of the leading producers of this patriotic, hydrating beverage. HL Courtesy of the Canadian Health Food Association.
NUTRIENT
COCONUT WATER
MAPLE WATER
BIRCH WATER
Sugars
9g
5g
3g
Sodium
64 mg
45 mg
0 mg
400 mg
15 mg
35 mg
Calcium
17 mg
20 mg
18 mg
Magnesium
15 mg
–
8 mg
Potassium
Per 1 cup (250 ml) (estimates vary by product)
Healthy Living | 13
FAMILY
DRY AND SECONDARY
DROWNING W H AT Y O U N E E D T O K N O W
14 | Healthy Living
coughing, trouble breathing, chest pain, throwing up, fatigue, and irritability. Your child may only show a few of these signs but will show at least one of them. If your child shows any of these symptoms, particularly if they had a struggle or near-drowning incident while swimming, you should seek help from a medical professional as soon as possible. These symptoms will often pass without any intervention, but sometimes medical help is needed to clear the lungs or airways of trapped fluid.
WATER SAFETY
DRY AND SECONDARY
DROWNING W H AT Y O U N E E D T O K N O W
WITH TRAGIC INCIDENTS gaining attention in the news, you may have heard of dry and secondary drowning. It's as scary as it sounds – your child can drown while on dry land. While incidents of dry and secondary drownings are uncommon, they can happen around any body of water and possibly lead to death.
DRY DROWNING VS. SECONDARY DROWNING Signs of dry drowning manifest when someone breathes water into their lungs, causing a spasm in the airway. They tend to develop respiratory problems soon
after leaving the water. In secondary drowning, the person breathes in water and fluid builds up in the lungs. Hours later, they experience breathing problems or cannot breathe at all. Children are much more likely than adults to experience dry and secondary drowning because of their small airways. You can prevent dry and secondary drowning by watching for symptoms and practicing water safety.
SIGNS AND SYMPTOMS The same symptoms precede both dry and secondary drowning and may include
Children can drown or experience dry or secondary drowning in just an inch of water. You can keep them safe with these simple reminders that can make a world of difference for all involved:: 1. Supervision – Always monitor your children when they're in any body of water, even the bathtub. Do not let children enter standing water without someone watching. Ensure pools are properly enclosed with a locked, foursided fence. 2. Flotation devices – Children should always be wearing life jackets when on a boat. Some parents are also better able to watch their children if they wear flotation devices in the pool. Ideally, it is best to get a flotation device that the child can still freely move around in, like a Puddle Jumper. This type of flotation aid allows children to swim on their stomachs and float on their backs while keeping their heads above water. 3. Swim lessons – Enroll your children in swim lessons to help them learn water safety, as well as what to do if they are underwater. Swim lessons should not replace proper supervision, though. Even the strongest and best-trained swimmers can struggle in the pool. Incidents of dry and secondary drowning are rare but can happen to any child. By closely monitoring your children and watching for unusual symptoms after a day of swimming, you can keep them safe while having fun this summer. HL
Healthy Living | 15
OUTDOORS
Summer-Time Precautions to
Avoid Insect Problems BY DAVID T. JONES
Beware the bite! Minimize exposure to mosquitoes
16 | Healthy Living
MOSQUITOES ARE APPEARING in increasing numbers across York Region, and could be carriers of West Nile virus. While West Nile most often produces only mild problems, including headaches, rashes and coldlike symptoms, it can (rarely) develop into more serious situations, up to and including encephalitis or brain inflammation. Best to stay clear. Get rid of mosquito-friendly areas around your home and garden. Clean up stagnant water found in bird baths, flower pots, swimming pool covers, clogged gutters and eavestroughs. Eliminate construction debris, old packaging, tires, unused containers and other items that could hold water. Cover rain barrels, and do not allow rainwater to accumulate in standing puddles. Clean up ditches,
culverts, downspouts and window boxes. Mosquitoes like to breed in standing water. Water that sits still for more than seven days creates an ideal breeding ground for mosquitos especially between early June and late August. Contact York Region Health Connection to find out how to clean up mosquito breeding sites around your home, or to report stagnant water in your community. Cover up when relaxing or working outside. Wear protective clothing, including socks, long-sleeved shirts, pants or gardening jackets. Wear lighter colours, as mosquitoes are attracted to darker colours. Use insect repellents, and minimize outdoor activities at dusk and dawn, when the little beasts are more active.
Make sure you aren't infested by ticks THE REGIONAL MUNICIPALITY OF YORK warns that black-legged ticks are present this year in woods around the region; care should be taken when walking in forested areas. Though not all ticks are infected with Lyme disease, some bites can be hazardous. Protect both your family members and your pets. Please observe the following precautions: Wear light-coloured pants and longsleeved tops to help make ticks visible Choose closed footwear and tuck pants into your socks Use an insect repellent with DEET or picaridin Bathe or shower soon after coming indoors, to wash off unattached ticks
Search for ticks, especially in groin,
scalp, back and underarm areas Check your pets for ticks Remove attached ticks safely, following these instructions: 1. G rasp the tick with a set of tweezers as close to the skin as possible 2. S lowly pull the tick straight out until it is removed 3. Do not squeeze the tick 4. D o not put anything on the tick or try to burn it off 5. After removing the tick, thoroughly cleanse the bite site with rubbing alcohol and/or soap and water 6. P lace the tick in a moistened paper towel 7. P lace the paper towel with the tick
in a screw top container such as a pill bottle or sealable plastic baggie – do not use a glass container 8. S tore the container in a refrigerator or freezer until the tick can be submitted for testing 9. You can submit a tick to your doctor or your local public health unit. It will be identified and if it is a blacklegged tick it will be tested for Lyme disease. 10. O nly ticks removed from humans will be accepted by the Ontario Public Health Lab. Please speak to your veterinarian if you have removed a tick from your pet. HL More info is available by contacting York Region Health Connection at 1-800-361-5633.
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Healthy Living | 17
LIFESTYLE
Combat Stress and Depression with a Coworking Space Isolation, loneliness and lack of focus can present a challenge for many home office workers. A coworking space may be the ideal solution for those who work from home.
18 | Healthy Living
TECHNOLOGY IS taking over almost every part of our lives these days. We can pretty much do everything from the comfort of our home. There is no need to go to the bank anymore. You can even deposit a cheque with your mobile phone now. Everything can be bought online and delivered to your door sometimes within hours. And now, more than ever before, companies are allowing employees to remotely work from home. There is also a growing number of people leaving the workforce to start their own business and they too can work from home. We never need to leave our houses.
The Village Hive holds regular networking events and meetups for entrepreneurs and mobile workers who want to grow their business, meet potential clients and gain referrals. From left to right: Charlotte Kirby: Owner/ Founder,Tanya Porter: The Inner Space, Casandra Bryant: Casandra Bryant Coaching, Jayne Huhtanen: FocalPoint Business Coach
Photo by: Rebecca Ratcliffe, Unstyled Life Photography
Powerful connections and collaborations happen when you bring like-minded people together.
Working from home at first thought seems like the ideal situation – flexible hours, no commuting, autonomy, no ‘work clothes’ (although it is a good idea to change out of your pajamas). As many remote workers will tell you, there are also considerable challenges. According to many studies and surveys, isolation and loneliness are among the biggest complaints for those who work from home, along with lack of focus. At home there are many distractions around us – the pile of laundry, the cleaning, dinner prep, Netflix etc. You can go all day or even days without talking or seeing anyone. Loneliness sets in and you may not be productive, and it could be detrimental to your job or your business. It can lead to stress and depression. Loneliness has been labelled an epidemic in many nations around the world. Did you know that in the U.K they just appointed a minister for loneliness? Apparently loneliness can be worse for your health than smoking 15 cigarettes in a day. What can you do if you work from home every day? You could spend some days in a local café, but you’re not
always guaranteed a seat and buying one coffee and hanging out all day just does not seem right not to mention the noise. Why not try a coworking space? The coworking movement is taking over the world and changing the way people work. Markham’s first coworking space was started 2 ½ years ago. The Village Hive (www.thevillagehive.ca) coworking and meeting space is located in the old schoolhouse at 55 Albert Street in Markham Village. You walk in the doors and you can feel the warm energy of everyone that has spent time in the space since the mid 1800's – a time when community was important, and people left their homes to go to visit local businesses to buy goods. There are close to 100 people in the Village Hive community including entrepreneurs, freelancers, consultants, remote workers, nonprofits, makers, photographers, artists and more. Members come together for networking, working in the shared office space – hot desking, renting offices to meet with clients and meeting rooms for holding workshops.
Workshops that are offered cover everything from social media, time management, sales and marketing, how to write a blog, JavaScript meetups to weekly meditation, knitting school, monthly wellness circles and more. Sometimes the members just stop in for a visit to see who is around and to connect. It is a home away from home for those who need to get out of their home offices. When potential members come for a tour, many say their reason for considering coworking is because of loneliness and lack of focus at home. Some members have fulltime designated desks, others come in anywhere from 4 days/ month – 2 or 3 days/week. Each week there is a networking lunch where members can celebrate successes, share business tips, troubleshoot problems or just to talk about the weather. Being a member gives people a sense of belonging to something, to a community. No doubt it can be nice to work from home in pajamas on occasion, but knowing that you have community to call on for support, to share ideas with, to dream with and grow makes being an entrepreneur or a remote worker much more satisfying and less lonely. Coworking is much more than sharing space. As coworking founders across the globe would say, we are dismantling loneliness. HL
Healthy Living | 19
How Clean is the Air in your Home?
Allow yourself the comfort of knowing your air is clean and fresh. Clean air means fewer problems with allergies and asthmatic symptoms. BY BELINDA J. MOONEY
AIR QUALITY is not something that is typically considered inside the home. Many people struggle with allergies or asthma, and the air they breathe every day at home could be contributing. Poor air quality is a hidden concern. Here is a list of things you can do to make sure the air your family breathes is clean and fresh.
 WHAT'S IN YOUR AIR? There are a lot of things that can reduce air quality; these can include cigarette smoke, dust, pollen, mold, dust mites, pet hair and pet dander. Things you wouldn't think can cause problems, such
20 | Healthy Living
The air circulates through your home via air ducts. It's also a wonderful place for all those pollutants to gather. You should also consider having your air ducts cleaned every couple of years. If you don't, you are simply recirculating all those nasty things in the air and breathing them.
USE A HUMIDIFIER If your humidity level is low, then it can add to the dust in your house. It also leads to increased dry skin which means more dead skin in the atmosphere. If the humidity is too high dust mites can flourish. You need a balance in the humidity levels and a humidifier can provide that balance.
CONSIDER ELECTRONIC AIR CLEANERS If you want to get really serious about air quality, consider investing in an electronic air cleaner. Up 99.98% of allergens in the air can be removed from either cooled or heated air. Today there are good ones on the market that are very affordable. These are an excellent option if there is a smoker in the home.
as volatile organic compounds. These can be a concern particularly during the closed-in winter months when air can become stale and stagnant.
IMPACTING YOUR HEALTH All those things that are in the air can detrimentally impact your health. If you have allergies, they can certainly aggravate them and make them worse. The same can be said for those with asthma. There is a multitude of airborne substances that can trigger severe asthma attacks. Mold and other toxins can cause illness and poison your system.
CLEAN THE AIR CONDITIONER One way you can keep on top of these airborne problems is to make sure your air conditioner is clean, both on the inside and the outside. This not only helps keep your air clean, but will also save you money because the AC will work more efficiently when maintained properly.
FILTERS & DUCTS This is one of the very first things you can do to improve air quality in the home. Changing the filters in your AC or heater on a regular basis is a must. These filters trap dust, dirt and other pollutants.
CLEAN, FRESH AIR When you take the actions mentioned above, you can be assured the air in your home will be as clean as the rest of the house. There will be fewer problems with allergies and asthmatic symptoms. Keeping your air clean is as important as keeping your house clean. You want to be able to breathe deep and enjoy clean air. These tips will help you do that. HL Belinda J Mooney is a freelance writer with over 25 years of experience writing for both online and print publications. She has written hundreds of articles and been published in over 70 publications. She is an active blogger and contributes to several sites including two of her own.
Healthy Living | 21
NUTRITION
5
Surprising ways Blueberries Boost your Body and Brain
Improve your concentration, enhance your mood and more with nutrient-rich blueberries. BY ROZ ANDREWS SWEET, SUCCULENT BLUEBERRIES pack a powerful nutritional punch. Whether you're seeking to keep your blood sugar under control or aiming to improve your powers of concentration, blueberries can help. Just one portion a day can enhance your mood, improve your cardiovascular health and sharpen your mind. Boost your body and brain by adding delicious blueberries to your diet.
1. LOW IN CALORIES, HIGH IN VITAMINS AND MINERALS Enjoy a large portion of blueberries, even if you're on a calorie-controlled diet. A 4 oz serving of blueberries contains only 65 calories. As a bonus, blueberries keep you feeling fuller for longer because they have a relatively high fibre content. Blueberries are full of vitamins and minerals, with unusually high levels of vitamins C and B6. They also contain vitamin A, iron and magnesium. Vitamin C protects your cells, boosts your immune system and makes your skin look great. A 4 oz portion of blueberries contains 11 mg of vitamin C, which is about one-seventh of the recommended dietary allowance (RDA) of 75 mg per day for women and approximately one-eighth of the daily RDA of 90 mg for men.
22 | Healthy Living
Vitamin B6 raises your energy levels, regulates your hormones and improves your mood. Increasing your intake of vitamin B6 can help you feel better if you suffer from depression or premenstrual syndrome (PMS).
2. SLOW DOWN WEIGHT GAIN As you become older and your metabolism slows down, it becomes easier for you to gain weight. A US study tracking the weight and diet of more than 100,000 people over a period of 25 years showed that those who ate larger amounts of flavonoid-containing fruit either maintained a healthy weight or lost a small amount of weight. Blueberries and other fruit containing anthocyanins were shown to give the best benefits. Also include cherries, grapes, strawberries, and blackcurrants in your diet to help prevent weight gain.
3. HELP REGULATE BLOOD SUGAR Blueberries help to control blood sugar. A 4 oz portion has a low glycemic load of 5, compared with a high glycemic load of 28 in a 2 oz portion of raisins.
A high-fibre diet also helps keep blood sugar under control. A 4 oz serving of blueberries contains 0.1 oz of fibre, compared to 0.07 oz of fibre in a slice of whole wheat bread.
4. REDUCE BLOOD PRESSURE AND CHOLESTEROL Regularly eating blueberries can lower your blood pressure and reduce your total cholesterol level. In a US study, both the diastolic and systolic blood pressure levels of postmenopausal women fell after they ate a cup of blueberries every day for eight weeks. At the Chinese University of Hong Kong, in a six-week study involving animals, cholesterol levels were reduced by 6 percent and 12 percent when researchers added blueberries to the diet.
5. ENHANCE YOUR MEMORY AND CONCENTRATION If you find it hard to concentrate or tend to forget things, blueberries can help. They contain very high levels of antioxidants which neutralize your body's production of free radicals. Elevated levels of free radicals can cause damage to the body's cells and lead to memory loss and "brain fog."
According to a recent study, blueberries can slow down age-related cognitive impairment, improve memory, increase brain activity, and give better access to ideas and words. In this study, older people with mild cognitive impairment consumed freeze-dried blueberry powder, which is equal to a cup of blueberries, every day for 16 weeks.
ENJOY BLUEBERRIES EVERY DAY Eat raw blueberries to gain the maximum nutritional value. Don't eat too many blueberries: one or more portions totaling 3.5 oz to 5 oz per day is adequate. Sprinkle blueberries over your breakfast cereal, mix them with natural yogurt for a delicious dessert or whiz them up in a blender with yogurt or milk to make a tasty smoothie. Combine your consumption of blueberries with other healthy fruits, such as strawberries, grapes, oranges, and plums, to give your body and brain a healthy boost. HL Featured on the Huffington Post, Thrive Global, Motivation Grid and Small Business Bonfire, Roz Andrews is a freelance writer, researcher, editor and proofreader with a background in market research, market analysis, and marketing. Her published articles are on a wide range of topics, including personal development, self-improvement, entrepreneurship, small business management, personal finance, parenting, and travel. She is also the author of 3 eBooks.
Do you know the signs of a stroke? Act F  A S
T because
the quicker you act, the more of the person you save
F ACE is it drooping? A RMS can you raise both? S PEECH is it slurred or jumbled? T IME to call 9-1-1 right away.
Š Heart and Stroke Foundation of Canada, 2014
Healthy Living | 23
HEALTHY READING Counting Backwards: A Doctor’s Notes on Anesthesia by Henry Jay Przybylo, M.D. Over 40 million North Americans undergo anesthesia each year, but we know nothing about it; it has become a source of great fear and fascination. In Counting Backwards, Dr. Przyblo, an anesthesiologist with more than 30 years of experience, spanning 30,000 procedures, has written an unforgettable account of the science’s daily dramas and fundamental mysteries. With compassion and candour, he weaves his experiences into intimate stories that explore the nature of consciousness, the politics of pain relief, and the wonder of modern medicine. W. W. Norton & Company: $34.95 pub November 2017
ElEgant & uniquE wEdding vEnuEs for
Your Special Day
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9350 Markham Road 905.305.5970 museuminfo@markham.ca markhammuseum.ca
Book a sitE visit today!
24 | Healthy Living
by David Zinczenko with Stephen Perrine Sugar is making us fat, and it’s making us sick – and it’s everywhere! High doses of sugar are being added to foods you wouldn’t suspect – pizza, oatmeal, pasta sauce, even many “health foods.” This 14-day program is the ultimate guide to losing weight and crushing your sugar cravings for ever. You’ll learn how to restrain your taste buds, curb your cravings and reset your hormones, so as to slash your risk of today’s most dangerous diseases. Random House Canada: $37.00
Jamieson Dean Photography
your H appily EvEr a ftEr starts HErE
Zero Sugar Diet
Fit at Mid-Life: A Feminist Fitness Journey by Samantha Brennan and Tracy Isaacs The authors prove that fitness is a feminist issue – inspired by a personal challenge to become the fittest they’d ever been by age fifty. The two university professors offer a new approach to athleticism that champions strength, health and personal accomplishment over weight loss and appearance. They share their experiences of getting active and explore the many issues women face when seeking fitness in middle age. Finally, they show how women can best take charge of their health, no matter their shape, size, age or ability. Greystone Books: $22.95 April 2018
The Diabetes Code by Dr. Jason Fung, M.D. Foreword by Nina Teicholz. Dr. Fung claims that Type 2 diabetes is reversible through structured programs of diet and fasting. In the past, diabetes has been treated with medication using insulin. But Fung says that causes progressive weight gain, and life-long dependence on drugs, with no assurance that improvement can be achieved. He offers simple, easy-to-follow advice, clear diet plans, with helpful charts and illustrations. Dr. Fung is recognized as a world-leading expert on fasting, weight loss, and diabetes reversal, having previously written The Obesity Code. Greystone Books: $22.95
When your child is ill, you need to stay
close.
Support the Ronald McDonald House Charities Family Room at Markham Stouffville Hospital. A “home away from home” in the hospital so parents can rest, just steps away from their sick child.
www.rmhctoronto.ca
Healthy Living | 25
DIRECTORY
Scan the QR code with your smartphone to find out more. ASHGROVE SPA
MARCA ON MAIN
BABYFOOT DEVELOPMENTS
MARKHAM STOUFFVILLE HOSPITAL
105 Main Street Unionville, ON 905.474.0343 Ashgrovespa.com
905.882.7020 Babyfootdevelopments.ca
BELL LIFESTYLE PRODUCTS
381 Church Street PO Box 1800 Markham, ON L3P 7P3 905.472.7000 Msh.on.ca
1-800-333-7995 BellLifestyle.ca
MONA CLEANING
CITY OF MARKHAM
PINK RIBBON BOUTIQUE
DR. CHRISTINE GARRITY
POMPANO BEACH
101 Town Centre Blvd Markham ON L3R 9W3 905-477-5530 Markham.ca
22 Wooten Way North Markham, ON L3P 3L8 905.471.2225 Drcgarrity.com
DR. GARRY R. VIRGIN 5873 Highway 7 Markham ON 905.294.5622
FORWARD MOTION YOGA 258 Main Street North Markham, ON L3P 1Y7 905.294.1813 Forwardmotionyoga.com
LANLAY HEALTHMETIC INC 90 Esna Park Dr., Unit 6 Markham, ON 647.887.2789 or 905.947.0668 Lanlaygroup.com
96 Main Street North Markham, ON L3P 1X8 289.859.9200 Marcarestaurants.ca
26 | Healthy Living
416.628.4905 Monacleaning.com
377 Main Street North, Suite B Markham, ON 905.201.7371 Pinkribbonboutique.ca
1.800.343.4155 Pompanobeachclub.com
RONALD MCDONALD HOUSE CHARITIES/TORONTO 240 McCaul Street, Toronto ON 416.977.0458 Rmhctoronto.ca
SENIOR FITNESS SOLUTIONS 99 Parkway Avenue Markham, ON L3P 2H1 416.587.6409 kaberger@rogers.com
SMILES ON SEVEN 6050 Hwy. 7 East Markham, ON 905.70.SMILE Smilesonseven.com
marketplace Certified Seniors Fitness Instructor | Personal Trainer
Seniors Fitness Solutions
Serving the vision needs in Markham for over 35 years.
Dr. Garry R. Virgin, optometrist Eye examinations, contact lenses, quality eyewear and laser surgery consultations. By appointment only.
5873 Highway 7, Markham, ON ✆ 905-294-5622
Kelly Nurnberger CSFI • OAFS • PTS • RC • PRES
Specializing in post rehab coaching in an individual or group setting
Sit & Be Fit A chair based exercise class with a focus on strength, balance and flexibility. An ideal program for fitness beginners, individuals requiring rehab or physio program extensions.
Tel: 416-587-6409 Email: kaberger@rogers.com
YOGA & MEDITATION OASIS York Region’s smallest yoga studio
Cheryl Ward E-RYT,
PRIMORDIAL SOUND MEDITATION INSTRUCTOR
• Maximum 9 students per class • Care and attention to individual needs • Serene studio setting • Markham Village location
Mention this ad and your first class is on the house! (Class must be pre-booked)
905.294.1813 • www.forwardmotionyoga.com
Marca on Main has a unique blend of great foods and drinks all wrapped in a fun and vibrant atmosphere! Marca on Main
96 Main St N, Markham www.MarcaOnMain.ca 289.859.9200 Healthy Living | 27
HEALTHY RECIPES
Bulgar Bonanza This Mediterranean-inspired dish marries well with Summer barbeque or grilled dishes. It's hearty, essentially vegetarian, and extremely good for you. Serve it at room temperature, or cold, as a side dish for your smoking hot meats or fish from the grill at your Summer celebrations. Or substitute it for the French fries you'd normally serve with battered fish or fried chicken -- cut the calories, but boost the taste factor! Serves: 6 side servings or 4 main dishes.
PAIRS W BBQ O ELL WITH SU R GRIL M LED DIS MER HES!
INGREDIENTS 1½ cups bulgar rice grains 2 cups hot stock 1 tbsp olive oil 1 tsp cumin ½ tsp cinnamon ½ tsp cayenne 2 cups diced tomatoes ½ cup diced red onion 1 cup diced celery ½ cup chopped fresh coriander ½ cup chopped fresh mint 1 cup chopped fresh parsley 1 lemon, juiced ½ cup olive oil 1 tbsp tahini 2 tbsp tamari sauce Salt and pepper to taste ½ cup crushed smoked almonds PREPARATION 1. Combine the medium bulgar grains, hot stock, olive oil, cumin, cinnamon and cayenne in a bowl. Cover with plastic wrap and allow to sit for 30 minutes. 2. In a large bowl, combine bulgar, tomatoes, red onion, celery, coriander, mint and parsley. Mix well. 3. In a small bowl, whisk together the lemon juice, olive oil, tahini, tamari and salt and pepper. Pour dressing over the bulgar mixture and combine well. Sprinkle smoked almonds on just before serving. Serve on a large platter at room temperature, or even cold the next day.
Recipe courtesy of Mary Jo Eustace, from "By My Side", Penguin Books ISBN 014027560-6.
28 | Healthy Living
Nutritional Facts (per side serving): Calories: 250
HEALTHY RECIPES
Fruit Crumble Here is a dessert you can look forward to serving. You can combine a variety of fruits (apples, pears, peaches, and berries), and it is loaded with brain-promoting pigments, fibre, and fat, yet it still has a low glycemic load. Be sure to pick organic fruit if they are on the Environmental Working Group’s “Dirty Dozen” list (which can be found on page 212 of ‘The Better Brain Solution.’) Serves 4. INGREDIENTS: ¼ cup port wine ¼ cup fresh lemon juice 1 tbsp organic lemon zest 2 tbps quick-cooking tapioca ¼ tsp ground cinnamon 2 medium organic apples, cut into small cubes 2 medium pears, cut into small cubes 2 cups organic blueberries (frozen or fresh) ½ cup sliced almonds PREPARATION: 1. Preheat the oven to 350°F. Combine the port, lemon juice, lemon zest, tapioca, and cinnamon in a saucepan over medium heat and bring to a gentle boil. 2. Add the apples and pears. Stir occasionally for 5 minutes, add the blueberries, remove from the heat, and pour into a pie plate. 3. While the fruit is cooking, heat a sauté pan to medium heat. Toast the sliced almonds until warm and fragrant, but stop before they brown. 4. Top the fruit mixture in the pie plate with the sliced almonds. 5. Bake for 15 minutes. Serve in small bowls.
AND CEMIC AINY L G LOW H BR D WIT NTS! LOADE ING PIGME OT PROM
Prep Time: 20 minutes Baking Time: 15 minutes Nutritional Facts (per serving): Calories: 253 | Protein: 4 g Fat: 6 g | Carbs: 47 g | Fibre 8 g Sodium: 3 mg
Excerpted from The Better Brain Solution by Steven Masley, M.D. Copyright © 2018 by Steven Masley, M.D. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Healthy Living | 29
HEALTHY RECIPES
BBQ Turkey Loaded Sweet Potatoes Ground turkey boldly seasoned with a BBQ dry rub, resting on top of tender sweet potatoes, are topped with melted smoked cheddar and drizzled with BBQ sauce. Enjoy these BBQ Turkey Loaded Sweet Potatoes for a healthy family dinner without skimping on flavour! Serves 4. INGREDIENTS 4 sweet potatoes 1 lb lean ground turkey 1 tsp Worcestershire sauce 3 dashes Liquid smoke 2 tsp brown sugar ¾ tsp table salt (or to taste) ½ tsp black pepper ½ tsp smoked paprika ½ tsp garlic powder ½ tsp onion powder 1 dash cayenne pepper ½ cup grated smoked cheddar cheese 1/3 cup water Serving: 1 green onion (chopped) BBQ Sauce
AMILY LTHY F OESN'T A E H D A R THAT ! DINNE N FLAVOUR O SKIMP
Recipe courtesy of Fox Valley Foodie, www.foxvalleyfoodie.com
30 | Healthy Living
Prep Time: 5 minutes Nutritional Facts (per side serving): Calories: 308
PREPARATION 1. Pierce sweet potatoes with a fork multiple times on each side then cook the sweet potatoes in the microwave for 6 minutes, or until tender. Alternatively, bake sweet potatoes in the oven preheated to 425 degrees for 45–60 minutes. You will still want to pierce them multiple times with a fork prior to baking. They are done cooking when the interior is perfectly tender. 2. Brown turkey in a non-stick skillet over medium high heat and crumble with a wooden spoon. 3. Add all seasonings to the turkey along with 1/3 cup of water. The water will help the seasonings disperse evenly. Continue cooking until water evaporates. 4. Slice sweet potatoes in half lengthwise and top with 1/3 cup of ground turkey. (Alternatively, scoop some flesh out of the sweet potatoes if you want more room for fillings) 5. Sprinkle lightly with smoked cheddar cheese and place under the broiler for a couple minutes, until melted. 6. Remove from oven, drizzle with BBQ sauce to taste and sprinkle with chopped green onions.
LAST WORD ON HEALTH
You can supply the meat (or vegetarian alternative) and have your guests bring the rest. ■ Don’t Get Fancy You may want to show off your skills at the grill by serving your family and guests some steaks, a roast, or chicken. But sometimes the basics are all you need. Don’t underestimate the popularity of a barbecued hot dog or juicy burger. These might not be the healthiest options, and they certainly aren’t gourmet – but they’re crowd pleasers. A good gathering doesn’t have to be about how fancy the food is, so long as you’re surrounded by great people.
How to Save on Summer Bar-B-Que Events NOTHING TASTES BETTER than barbecue fresh off the grill. It’s fun to dine al fresco with family and friends, with fresh salads, homemade sides, and all the trappings of a good ol’ family BBQ. Sadly, with the rising cost of food some families might be paring down their backyard cookouts. Say it isn’t so! If you still want to have the full spread without going into the red, here are a few money-saving tips that will still allow you to barbecue in style. ■ Freeze! When meat goes on sale – be it ground beef for burgers, chicken breasts, or steaks – buy it! Even if you aren’t planning a cookout for a few weeks, meat will keep in the freezer from three months to a whole year depending on what it is. Ground meats will keep frozen for three to four months, while
steaks and chops will keep for four months to a year. Best way to keep track is to write the date on the package in permanent marker before you put it in the freezer. Use freezer bags or freezer safe containers to prevent frost. ■ Make it a Potluck While meat can be expensive, what can really drive up the cost of a barbecued meal is the side dishes. Buying all the ingredients to make salads, corn, potatoes, and desserts can really put a dent in your grocery bill. By making your barbecue a potluck, you can save some money, and have the added bonus of having a variety of food to choose from. You can suggest different types of dishes to each guest, then see what they come up with. Everyone has that one thing they make really well, so it’s fun to highlight everyone’s signature dish.
■ Don’t Waste The best way to save money when hosting a BBQ is to limit your waste. You can do this by not over-buying on food. Buy enough so that no one will go hungry, but not so much that you’re pawning off all the leftovers on your guests as they leave. When grilling, make sure you keep an eye on the food as it cooks, so not to let anything burn. Burnt food = wasted food. Also, instead of using disposable plates and cutlery, invest in a good set of plastic, reusable outdoor dishes. This is a one-time cost, so you won’t have to keep buying stuff every time you have a party. ■ DIY Instead of buying prepared foods – like frozen burgers, pre-made pasta and potato salads – make them yourself. Making a basic hamburger patty is quite simple. Mix your ground meat (beef, chicken, turkey) with some bread crumbs, an egg, some chopped up onion, and salt and pepper. Form the mixture into patties and grill them fresh. Find some side dish recipes that make large quantities with simple ingredients. You don’t want to make a recipe that requires you to buy a whole bunch of ingredients when you can probably throw something delicious together using stuff you have at home. There you have it! A backyard barbecue on a dime! All you need is some great food and even greater friends! HL Healthy Living | 31
EMPOWERING
FUTURE GLOBAL LEADERS Consider Pickering College for Grade 6 & Grade 9 entry years Pickering College’s Global Leadership Program strikes the ideal balance between challenging students to develop critical thinking and real-world life skills that can be applied to their university career and beyond. Our students are tasked not only with university-level primary and secondary research, but also with innovating, inventing and problem solving. As a result of their studies, students develop valuable skills, including: •
time management and self-reliance
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•
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16945 Bayview Avenue, Newmarket, ON | Visit us at www.pickeringcollege.on.ca/healthyliving