Healthy Living Magazine Fall 2018 Edition by Healthy Living, The Magazine For Life

TAK E

ME!

THE MAGAZINE FOR LIFE

10 FOODS

TO LOWER CHOLESTEROL

➜ BACK

TO SCHOOL MORNINGS

MADE EASIER

DEALING WITH ADHD ➜ DRUG-FREE TREATMENT OPTIONS

STAY SMOKE-FREE ➜ TIPS FOR NEW NON-SMOKERS

AGING & EYESIGHT

➜ COMMON VISION PROBLEMS FALL 2018 EDITION

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CONTENTS

FALL 2018 EDITION

departments 6 upfront 8 lifestyle 10 parenting 12 health

features 8 YOU'VE QUIT SMOKING – NOW WHAT? How to conquer unexpected challenges and reap the benefits of staying smoke-free.

10 6 THINGS TO DO EACH EVENING FOR EASIER SCHOOL MORNINGS Make your mornings easier this school year.

12 NON-PHERMACEUTICAL ADHD TREATMENTS While medicaiton can and does help many, there are other treatments available.

14 COMMON VISION PROBLEMS ASSOCIATED WITH AGING An overview of how age can affect one's eyesight.

14 seniors

Conquer those lingering smoking triggers for go o d !

24 healthy recipe

16 10 FOODS THAT LOWER YOUR CHOLESTEROL LEVELS Make these smart additions to your diet to reach your goal of healthy cholesterol levels more easily.

20 GETTING YOUR KIDS EXCITED FOR BACK TO SCHOOL

16 nutrition 18 healthy reading 20 family 25 last word on health

g milin s m 'e fety Keep se sa e h t ing w it h car r y r o f tips k! kpac a bac

A little involvement in the back to school process makes a world of difference.

24 HEALTHY RECIPES Hunt’s Heirloom Quick Beef Bourguignon.

25 BACKPACKS AND CHILDREN'S HEALTH It's importaant to use backpacks properly to avoid injury.

We all need to take our health a little more seriously… The way we look after our kids, the way we look after our bodies, and the way we look after our parents and the rest of our families, needs to be the subject of our best attention. We’re all likely to neglect health matters. We don’t take our diets and exercise seriously—and pay for it later in life with obesity and poor health. We sometimes don’t take advantage of health aids that are easily available in our society—like inoculations for our kids, flu shots for everybody, even shingles injections when we get older—and, as a result, we can be exposed to infections against which modern medicine can protect us. We don’t visit our doctors for regular health checkups (at least every two years, even if your general health is good), our dentists for cleaning and checkup (twice a year, folks), and our eye care professionals frequently, and more regularly as we get older. Honestly, would you treat your automobile that way? And, it’s a good idea to keep current on health trends, so you can spot problems before they occur. Healthy Living can help you there. Though our staff are not qualified health professionals, we keep up on the latest trends in medicine and alternative health fields, and we have a whole community of practitioners, researchers and health care companies who inform us on the latest changes in health info. We can be your eyes and ears. This issue, in addition to regular features, like healthy recipes, new product information, and up front info about events around the region and nationally, we offer articles on diet, exercise, teen health, care for seniors, dealing with stress—and dealing with doctors. Best wishes

DAVID JONES, EDITOR Editor@HealthyLivingMagazine.ca

4 | Healthy Living

THE MAGAZINE FOR LIFE

FALL 2018 EDITION PUBLISHED BY

360 Publications 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 CONTRIBUTING WRITERS

David Jones Coleen McMahon Dr. George I. Traitses Amy Weekley 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

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

UP FRONT

Markhaven's

COLOURS OF AUTUMN Luncheon & Fashion Show

in support of Markhaven Home for Seniors Wed, Oct. 17, 2018 Crystal Fountain, 60 McDowell Gate, Markham Boutiques Open: 10:30am Lunch: 12:30pm Markhaven Home for Seniors is a charitable, non-profit, long-term care facility in Markham. Since its inception in 1960, our 'Little Home with Big Heart' has earned a reputation of providing excellent care for seniors and those requiring long-term assistance. We provide 24-hour nursing care and assistance with daily-living activities and individualized care planning. We strive to enable residents to find meaning and joy in life while maintaining a high level of dignity and individuality. Markhaven receives generous annual support from the local community and businesses. This year, your support will

6 | Healthy Living

help to purchase needed lift equipment for our nursing department, provide enhancements for our Alzheimer's Unit and our residents' Spiritual Care, and refurbish our residents' balconies. Markhaven's Colours of Autumn Lencheon & Fashion Show includes lunch, prizes, a silent auction, boutiques, and fashions by Eleven Joseph, Jillian's,

Hartman Men's wear and Peppertree Klassics. For more information, or to purchase tickets to Colours of Autumn, please contact Laurie McClelland, 905-201-3375 or email laurie.mcclelland@ markhaven.ca. www.Markhaven.ca

416.628.4905

like us on Facebook @ monacleaning

Canada's First In-Hospital Midwife Unit is at Markham Stouffville Hospital Dr. Helena Jaczek, Minister of Health and Long-Term Care announced the Ontario government’s support for Markham Stouffville Hospital’s (MSH) new Alongside Midwifery Unit (AMU), which provides more access to women choosing to have a midwife for their childbirth experience in a hospital setting for normal births for low risk healthy women. We are excited to have the first AMU in Canada. The AMU gives patients access to other supports on the same floor should they be needed during labour and birth including diagnostic services and medical treatment such as obstetrical, neonatal and anaesthetic care as the unit is alongside the obstetrical unit. Midwives have been successfully integrated into the childbirth care team at MSH since 1994 and work collaboratively to deliver optimal services to patients in our community. Over the next five years, the AMU will support over 1,000 more deliveries by allowing midwives to care for a greater number of expectant families in the region – an increase from about 37 clients to 60 clients per year once the AMU is fully operational. MSH is excited to be a leader in this area and to have the government’s support as we roll out this innovative model of care. This is a true example of putting patients at the centre of their care and is closely aligned with our strategy.

Healthy Living | 7

LIFESTYLE

YOU’VE

QUIT

SMOKING – NOW WHAT? How to conquer unexpected challenges and reap the benefits of staying smoke-free.

8 | Healthy Living

IT MAY SEEM THAT the most challenging part of kicking the smoking habit is in the beginning when the constant cravings dare you not to drive to the nearest convenience store to buy a nearly $10 pack of cigarettes. In the beginning, smoking triggers are predictable and treatable. An entire industry is built around the early stages of smoking cessation. If only all it took were a couple of weeks without cigarettes for addiction and habit issues to come to an end. Unfortunately, even after a few months, cravings can pop out of nowhere and surprise you with an intense urge to light up. Triggers can include people, places, activities and even foods. Because of this, many new nonsmokers report the early months of being a nonsmoker are even more challenging than the initial weeks of quitting. The following are tips for new nonsmokers who’ve hit that 100-day mark and find themselves surprised by the unexpected, yet intense, cravings they may encounter.  Continue avoiding drinking too much alcohol. Alcohol and cigarettes are best friends and they work hard to be reunited.  Chew gum. Yes, it can be annoying, but chewing gum can also be helpful. It not only helps with the smoking issue, it also helps you avoid eating as a replacement for cigarettes.  Track your health improvements. Make sure to tell your physician you’ve quit smoking so he/she can tell you about the physiological changes being witnessed.  Tell everybody that you have reached a nonsmoking anniversary. The camaraderie and accolades you will receive may surprise you. It’s certainly going to serve as a boost to your resolve in weaker moments, and even long-time nonsmokers will share their strategies with you.  Move your body! All new nonsmokers face a moment when they plop down on a chair and their hand automatically reaches to that place

where the cigarettes used to be. This can be unnerving and the craving can feel overwhelming. Just dance out the craving! Anytime you have a craving and a little freedom, dance, do jumping jacks, sit ups, or any other physical activity to get the good, nicotine-free oxygen into your lungs. This also helps you avoid eating unnecessary calories.  Exercise consistently. It’s not uncommon for new nonsmokers to gain weight. This alone can make some people go back to the habit, but it doesn’t have to be that way. Once your metabolism evens out and you balance out your blood sugar level and your diet, you will find weight is much easier to control. It’s not uncommon for new nonsmokers to find they stop gaining weight after about three months. Take this and literally run with it. Use your lungs the way they were intended. Then, make sure to rejoice in your new-found stamina.  Make note of your increased productivity and decreased sick days. You are getting more things done around your house, and in both your personal and professional lives.  Cravings only last a few seconds. Focusing on the craving will give it an extended life. As soon as you have a craving, redirect your attention to an alternate activity. As challenging as your cravings may be, remember you are reaping the benefits of living a smoke-free life. Many of these benefits aren’t as obvious as others, but collectively they add up to big changes in many aspects of your life. The following is a list of some of the benefits of being a nonsmoker and reasons to maintain your nicotine-free status.  Your outsides look better. Your skin looks better. Even your sweat smells better. Your teeth are getting whiter. The smoker’s wrinkles around your mouth are softening.  Your insides work better. Your lung capacity has improved. Because your senses of taste and smell are returning, foods taste better and you can smell more subtle fragrances. You’ll also be able

to identify the smoker standing in line in front of you without seeing him smoke.  Your bank account looks better. At 100 days of being a nonsmoker, you’ve easily saved over $600.  You are no longer a social outcast. Smoking is often a deal breaker for many potential relationships. You are much more attractive now that you are no longer covered in the smell of smoked cigarettes and more people are willing to approach since you aren’t walking around with a cigarette in your hand.  You are a better lover. New nonsmokers might not notice these details, but your partner probably will. Not only are you more kissable because you have better breath, you also smell better. This translates to a few more personal changes that will make intimacy more pleasurable for your partner. Also, you’ve definitely improved your stamina.  You have more energy. This is based solely on the fact your red blood cells no longer have access to high levels of carbon monoxide provided by cigarettes. This means that, by default, your red blood cells have room for more oxygen to carry to your organs.  Nobody can tell you used to smoke. You are no longer the person who coughs in a quiet theatre or during church. The wrinkles around your mouth are slowly becoming less obvious strictly because you aren’t wrapping your lips around the small, round filter 10-15 times a day. All in all, the victory over cigarettes is well worth it. Challenges will continue to pop up and some may catch you completely off guard. People, places, and activities may still trigger your urge to light up, but nicotine no longer has the upper hand since you’ve developed effective strategies for handling cravings. The battle will and can be won when you are prepared and willing to stand strong. You new life as a nonsmoker is good for you, your body, your bank account, your love life, your family and your pets. Keep up the good work! HL

Healthy Living | 9

PARENTING

Things to Do Each Evening for

Easier School Mornings

The secret to smoother mornings is changing what you do in the evenings. BY COLLEEN MCMAHON NOTHING IS MORE frustrating than chaos on a school morning. Children wandering in different directions while you are trying to make breakfast, gather lunches and herd everyone out the door. Sound familiar? Here's how to transform your routine so that this frustration is reduced or even eliminated. The secret is changing what you do in the evenings. Take these organizing steps each night, and your mornings will run more smoothly and youâ&#x20AC;&#x2122;ll get your day off to a positive start.

1. Have Showers and Baths Before Bed Schedule bathing for all the kids in the evenings, whether they take showers or baths. If possible, get older kids to help their younger ones bathe and get ready for bed before jumping in the showers themselves. Not only will this be one less

10 | Healthy Living

thing to organize in the morning, but also it will mean that you will have plenty of hot water for your morning shower.

2. Set Out Clothes Teach your children to pick out their outfits the night before and have them all laid out in one place. This includes shoes, socks, and underwear as well as clothing. Check and approve of what has been selected before bedtime to avoid last-minute battles in the morning. Older children can lend a hand by helping the younger ones with this process too, while you do your other evening prep work. This also gives you a heads up if you need to run a quick load of laundry because someone is out of socks or undies.

3. Pack School Bags Check each child's book bag or backpack after school each day. Find out what

homework assignments are due the next day and make sure they work on them. Check to see if they have any important papers or returned tests that you must sign. If the school doesn't provide one, give each child a folder that is designated for papers and notices that go back and forth between you and teachers. Have the kids keep all those items in that special folder. If they have longterm projects coming up, add those due dates to the family calendar. Repack the bookbags and line them up near the door so they can be quickly grabbed on the way out.

4. Check the Family Calendar You should have a big family calendar with lots of space for each day. Make sure it is placed in a central location that everyone passes by and can check. All appointments, due dates, events and

outings should be entered. Make a habit each evening of checking the calendar to see if anyone has an after-school activity or a reason they need to leave school early, such as a doctor's appointment. Add those to the daily to-do list for you or your spouse.

5. Make Lunches The best way to pack lunches is to do as much as possible the night before. If everyone is having leftovers from supper, fill the individual containers while cleaning up after the meal. Make sandwiches, and divvy up fruits, veggies and snacks into small containers or snack bags. Fill drink bottles. Line up all the refrigerated foods in a common place in the fridge, and make sure ice packs are in the freezer and ready to go. Then put all the pre-packed food that doesn't need refrigerating into the lunch bags, and line up the lunch bags on the counter. In the morning you can quickly pop in the ice

pack and the refrigerated items, close the bags and everything is ready to go.

6. Set up for Breakfast After cleaning up after supper and doing next day's lunch prep, take a few more minutes to get breakfast set up. For hot meals, you can make oatmeal overnight in a slow cooker, pre-scramble and season eggs, or make up mixes for pancakes or French toast to keep overnight in the refrigerator. Set out dishes, silverware and glasses on the table. You could even have kids decide what cereal they want the night before, and pour the bowls, cover with plastic wrap, and leave them out at the child's place at the table. Not only does this speed things up in the morning, but the kids like the "pre-packaged" look without the expense of the store-bought single serving cereal cups. As your children get older, they can do more of these evening steps themselves.

You can also put one child in charge of setting up breakfast or lunches as a rotating chore on the chore chart. Older kids should also be able to pitch in helping to wake up and keep the younger kids on track in the mornings. Finally, even in the best run system, things will be forgotten or there will be last-minute emergencies. Keep a kit in the car that contains the things you most often need on the fly, such as pens, pencils, a hairbrush, wet wipes for cleaning faces and hands, a lint roller, and some granola bars. By keeping your mornings organized in this way, you will save yourself a lot of frustration and craziness. Not only that, but your kids will also learn good habits of organizing that they can take with them later in life. HL Colleen McMahon has a M.A. in English Literature from the University of Tulsa OK, and is a freelance writer and teacher at Crosspoint Academy.

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Healthy Living | 11

HEALTH

Non-pharmaceutical ADHD Treatments While medication can and does help many children with ADHD, there are other, non-pharmaceutical, treatments available. BY AMY WEEKLEY

ADHD (Attention-Deficit Hyperactivity Disorder) can be treated with medication, but sometimes parents prefer to try other treatments before seeking a prescription. The American Academy of Pediatrics recommends that medication be a last resort before age 6 due to brain development, and even after age 6, many parents worry about potential side effects of medication. ADHD medication can cause sleep problems, mood swings, loss of appetite, or even suicidal thoughts. While medication can and does help many children with ADHD, there are other, non-pharmaceutical treatments that are available. Therapy, EEG biofeedback, dietary changes, natural supplements, and exercise can all help to alleviate symptoms of ADHD.

➜ THERAPY Cognitive behavioural therapy and family therapy are two treatments that can be beneficial to a child with ADHD. Therapy can help any child with ADHD, whether he or she is on medication or not, because it can teach the child valuable skills that will be useful throughout his or her entire life. Cognitive behavioural therapy helps children with ADHD develop skills

12 | Healthy Living

in time management, planning and organization. This therapy focuses on changing destructive thought patterns that can impact a child's behaviour negatively. Many children with ADHD find themselves stuck in a cycle of perfectionism and self-doubt, so cognitive behavioural therapy helps them to think about themselves in a more positive way, and to view situations differently so they become more manageable. Family therapy focuses on parental interactions with the child. This type of therapy teaches parents how to reinforce desirable behaviour rather than punishing negative behaviour. In turn, this boosts the child's self-esteem and helps him to view his relationship with his parents more positively, thus encouraging him to try to repeat desirable behaviours. Children with ADHD often find themselves being reprimanded or punished more than their non-ADHD peers, which can lead to a negative selfimage. Family therapy helps to reverse that process.

➜ EEG BIOFEEDBACK The brain waves of a child with ADHD look different from those of other

children when viewed with an EEG (Electroencephalograph). With EEG biofeedback, a child can learn to control those brain waves, thereby controlling the symptoms of ADHD. This type of treatment is non-invasive and has an extremely low risk of side effects, making it a promising treatment for ADHD. In EEG biofeedback, sensors are placed on the scalp and ears and connected to an EEG monitor. The child is then instructed to play a video game that responds to brain waves. Desirable brain activity produces a bonus or benefit in the game, while undesirable brain activity will incur penalties or a hindrance in the game. The therapist teaches the child how to vary his or her brainwave patterns so as to gain the most benefit in the game. The therapist also explains what those different types of brain waves mean and explains how the child can change his or her brainwave patterns to help manage ADHD symptoms.

➜ DIETARY CHANGES In some children, dietary changes can have a dramatic impact on ADHD symptoms. Food colourings and preservatives have been shown to increase hyperactive behaviour in some

children. Some common ingredients to avoid are:  sodium benzoate  BHT  BHA  FD&C yellow no. 6  D&C yellow no. 10  FD&C yellow no. 5  FD&C red no. 40 Some common food allergens may also trigger hyperactivity in some children, even if an allergy test comes back negative. Milk and eggs are a common trigger, as is chocolate. Plants and plant derivatives containing salicylates can also exacerbate hyperactive behaviour. Salicylates can be found in many berries and other fruits, some vegetables, dry spices and powders, peanuts, almonds, pine nuts, pistachios, ice cream, and gelatin. Some medications and herbal remedies also contain salicylates, as do certain cosmetics and personal care products.

Salicylates can be difficult to avoid without guidance, so read ingredient labels carefully and ask your doctor for resources on avoiding salicylates if you suspect that these may be contributing to your child's hyperactivity.

➜ NATURAL SUPPLEMENTS Supplements can help some children find relief from ADHD symptoms. Zinc, magnesium, ginseng, ginkgo, vitamin B-6, and L-carnitine have all been shown to reduce the symptoms of ADHD. Children with ADHD have also been shown to have lower levels of omega-3 fatty acids in their blood, although there is insufficient evidence to show whether supplementation with omega3s can be beneficial. Before starting on a supplement regimen, consult your child's doctor. An overdose of these nutrients is rare but can cause serious health problems.

➜ EXERCISE

treatments for a child with ADHD is simply ensuring that they get enough exercise. Exercise increases dopamine levels in the brain, which plays an important role in attention and thinking. Children with ADHD have lower levels of dopamine present in their brains, so exercise can act as a stimulant. Regular exercise can also help by reducing anxiety, increasing impulse control, and improving executive function. Spending time outdoors can have a dramatic impact on the behavior of children with ADHD. Having a safe place to roam and explore is important for all children, but children with ADHD can see significant benefits from having regular opportunities to move and play freely. All children with ADHD can benefit from some of these non-pharmaceutical interventions, even if medication is a part of their treatment plan. Your child's doctor can help you decide what treatment is right for your child. HL

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Healthy Living | 13

SENIORS

Common Vision Problems Associated with Aging How to prepare for problems and protect your eyesight

AS ONE AGES, there are a number of different ailments and afflictions that will become more and more commonplace. In some cases, these can be warded off by taking the proper precautions. In others, all that you can do is mitigate the damage as best you can. When it comes to eyesight, there are issues that fall into both categories. To help you better prepare for the possibilities ahead, here is an overview of how old age can affect one's eyesight.

â&#x20AC;ş Presbyopia Can Make It Harder to Focus on Close Objects Specifically, parts of the human eye will lose their elasticity over time. As the lens hardens, it will become a lot harder to focus on things that are close, which is a condition known as presbyopia. Presbyopia is particularly frustrating when it comes to reading and other activities that rely on your eyes being close to the object in question. Fortunately, it's fairly easy to treat presbyopia. Glasses and corrective surgery are both valid options, but you will need to consider the fact that your presbyopia can progress over time. Consequently, a prescription that treats your vision today might be nearly useless in another ten years when your presbyopia has worsened. As such, you may need to get a new prescription regularly.

â&#x20AC;ş Cataracts Are Often Inevitable When someone has a cataract, then there is cloudiness in the lens of their eye. This cloudiness will make things appear much blurrier than they really are, which can make it almost

14 | Healthy Living

impossible to drive or engage in other tasks that require a great deal of visual awareness. For many, cataracts are completely unavoidable. As you get older, your chances of getting cataracts will dramatically increase, since most individuals over 70 suffer from cataracts or have suffered from cataracts in the past. However, that doesn't mean that you need to lose hope. While cataracts do dramatically reduce your vision, they are also exceedingly easy to treat and remove. If you do have cataracts, then the odds are very good that a specialist can completely restore your vision to pre-cataract levels.

› Glaucoma is Dangerous, Yet Avoidable Over time, glaucoma will destroy your optic nerves and eventually lead to total blindness. However, this process can be slowed, and if it's caught early enough, then you can get surgery to halt the progress of the disease. As such, it's critical that you are vigilant about the health of your eyes as you get older. By getting regular examinations for glaucoma, you can make sure that you catch the early warning signs and protect your eyesight for as long as possible. In the event that you fail to catch the glaucoma in time, you will likely experience quite a bit of pain as your vision degenerates. Since glaucoma targets nerves, it will be much more painful than the previous vision problems.

› Macular Degeneration Can Lead to Complete Blindness Macular degeneration involves damage to the retina,

which usually occurs over a long period of time. As your retina breaks down, your vision will slowly deteriorate. As is the case with glaucoma, existing damage cannot be repaired. However, you can slow down the rate of decay, meaning that you can prevent any further damage from happening. If caught early, you might even retain the vast majority of your vision. The biggest concern with macular degeneration is that you may suddenly lose your vision. In a fraction of cases, the blood cells in your retina may begin to leak. When this happens, your vision will immediately decrease in quality, whereas the majority of macular degeneration cases occur gradually over a long period of time.

› What Should You Do? If you are getting older and are concerned about your eyes, then it's crucial that you keep a close eye on your vision. You should get regular exams to check for glaucoma, but you also want to make sure that you are monitoring your vision in general as well. You may not notice deterioration because it happens so gradually, but some simple tests at the optometrist's should tell you exactly how your current vision compares to your vision a few months or years ago. You should also go out of your way to report any irregularities in your vision to your doctor. Although it may seem like a nuisance, constant vigilance may help you catch one of the above problems before they cause irreparable damage. HL

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Healthy Living | 15

NUTRITION

FOODS THAT LOWER YOUR CHOLESTEROL LEVELS

LOWERING YOUR CHOLESTEROL levels may seem like a real challenge, especially if you have to quit eating some of your favorite foods. But what about all the fantastic and incredibly healthy foods you can eat? Making some smart additions to your diet will help you reach your goal of healthy cholesterol levels more easily. The following ten foods can assist you in dropping bad cholesterol and keep your heart in top shape.

1. APPLE

Apples are one of the most popular fruits in existence. There are several commercial varieties available yearround. Enjoy a fresh juicy apple as often as possible. This amazing fruit is particularly rich in flavonoids and phenolic antioxidants, as well as vitamin C. It also contains a good deal of both soluble and insoluble fiber. The first type comes in the form of pectin and can effectively reduce the amount of

16 | Healthy Living

LDL cholesterol produced in the liver. At the same time, the insoluble fiber found in apples attaches itself onto LDL molecules in the digestive tract and removes them from the body. All in all, a couple of apples a day will surely keep cholesterol at bay.

2. AVOCADO

People have cultivated avocados in Central and South America since around 8000 BCE. This nutrient-dense food has many protective qualities you should take advantage of. Avocado comes with a great combination of both soluble and insoluble fiber in decent amounts (2.1% of the former and 2.7% of the latter). What's more, avocados are rich in beneficial monounsaturated fats, such as oleic acid. This heart-friendly compound can significantly decrease LDL while increasing the health-promoting HDL cholesterol. Avocados are also a good source of potassium, folic acid, and

vitamin B6, all of which contribute to cardiovascular health.

3. BEANS

Beans are a fantastic vegetarian source of high-quality protein. This low-fat, low-calorie food is inexpensive, versatile, and one of the best options for lowering your cholesterol levels. A comparative study found that people who consumed approximately one serving of beans each day reduced LDL levels by 0.17 points in a period of six weeks. Beans, as well as other types of legumes, provide dietary fiber, vitamins, and minerals, while they can replace foods high in saturated fats, such as red meat and cheese in your diet. One of the best things about beans is that you have several options: navy, garbanzos (chickpeas), black, pinto, soybeans, and red kidney are all excellent choices.

4. FATTY FISH

At first glance, eating "fatty" fish might not seem like such a good idea. However, this particular group of fish is one of the best food choices for lowering cholesterol, since it contains high concentrations of omega-3 fatty acids. These heart-friendly fats reduce blood pressure and prevent blood clotting, thus decreasing the risk of heart attack. While omega-3s don't affect LDL or HDL cholesterol directly, they have been shown to reduce plasma triglyceride levels, another factor that contributes to heart disease, heart attacks, and stroke. Fish such as mackerel, lake trout, herring, sardines, salmon, tuna, and halibut, are concentrated sources of omega-3 fats. You should aim for two or three servings of fatty fish per week, to make the most of their health benefits.

5. GARLIC

Garlic can add a unique flavor to a variety of recipes, such as stews, stir-fries, meat and vegetable dishes. What's more, it comes with several health benefits since it's a rich source of vitamins and minerals and promotes cardiovascular health. Regular garlic consumption can

battle hypertension, decrease serum triglycerides, and lower LDL cholesterol. It also fosters fibrinolysis, the process of breaking down blood clots. A combination of chemicals is responsible for these positive effects: garlic's unique sulfur compounds, such as allicin, along with garlic's vitamin C, vitamin B6, selenium, and manganese content.

6. OATS

Oats are one of the most nutritious grains available, since they maintain both their bran and germ, even after processing. Oat bran and oatmeal are excellent sources of a particular kind of dietary fiber, beta-glucan. This compound has been studied extensively and found highly beneficial for lowering cholesterol levels. Furthermore, oats contain avenanthramides, a unique type of antioxidants with the ability to inhibit LDL oxidation and prevent the attachment of specific molecules onto the arterial walls. In other words, avenanthramides can effectively interfere with the process that eventually leads to atherosclerosis.

7. OLIVE OIL

Olive oil can be a great alternative to butter and other fats in your daily cooking. It is a concentrated source of heart-healthy monounsaturated fats, such as oleic acid, as well as vitamin E and various polyphenolic phytonutrients. These nutritional elements protect form LDL oxidization, one of the leading causes of atherosclerosis. If possible, look for extra virgin olive oil, the kind that has undergone the least processing and is, therefore, more abundant in nutrients. Since olive oil is a little high in calories, use it in moderation and try to consume no more than two tablespoons of oil each day.

8. SESAME SEEDS

These tiny, flat, oval seeds may not seem like much, they are, however, literally packed with essential nutrients. They are an excellent source of iron, vitamin B1, and copper, which is a crucial mineral

and powerful antioxidant and antiinflammatory agent. They also offer two unique lignan phytonutrients, sesamin, and sesamolin. These exceptional natural substances can counter high levels of blood pressure, lipoprotein, as well as cholesterol. Also, sesame seeds are a great source of phytosterols, plant nutrients with numerous health benefits, and dietary fiber, another powerful cholesterol fighter.

9. SPINACH

Spinach is one of the best foods you can eat. It is low in calories, full of vitamins, minerals and phytonutrients and, of course, fat-free. The combination of vitamins C and A (beta-carotene) offers antioxidant protection and prevents free radical damage to the cells. It also prevents cholesterol oxidization, protecting arteries from atherosclerosis. Moreover, spinach, like all dark green leafy vegetables, is a wonderful source of lutein, a carotenoid with antioxidant and anti-inflammatory properties. Lutein can prevent cholesterol molecules from latching onto your arteries.

10. WALNUTS

Fish and olive oil are not the only good sources of monounsaturated fats. Many types of nuts, such as walnuts, are particularly rich in omega-3 fatty acids, mainly in the form of alphalinolenic acid (ALA). That is a precursor to the omega-3s found in fish, linked to reduced cardiovascular risk factors, such as lower total cholesterol and LDL levels, as well as lower triglycerides. To make the most out of this wonderful food, eat a handful of walnuts every day or mix them with other types of nuts with similar benefits, like almonds, hazelnuts, peanuts, pecans, and pine nuts. Eating more of these ten foods, as well as others with similar nutritional profiles will help you not only lower your cholesterol levels, but also improve your overall health and energy by providing you with many essential nutrients. These simple changes in your diet can protect you from chronic conditions such as heart disease and high blood pressure. HL

Healthy Living | 17

HEALTHY READING What to Do When You Worry Too Much: A Kid's Guide to Overcoming Anxiety

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What to Do When You Worry Too Much is an interactive self-help book designed to guide 6â&#x20AC;&#x201C;12 year olds and their parents through the cognitive-behavioral techniques most often used in the treatment of generalized anxiety. Metaphors and humorous illustrations make difficult concepts easy to understand, while prompts to draw and write help children to master new skills related to reducing anxiety. Engaging, encouraging, and easy to follow, this book educates, motivates, and empowers children to work towards change. Includes a note to parents by psychologist and author Dawn Huebner, PhD. Amazon.ca, $18.32 CA

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No health care professional in Canada should be without a clear understanding of the Canadian health care system! Health and Health Care Delivery in Canada, 2nd Edition explores the nation's basic approach to health, wellness, and illness. Set entirely within a Canadian context, this text includes coverage of individual and population health, the role of federal agencies and provincial governments, health care funding, and current issues and future trends in health care. Written by experienced educator and nurse practitioner, Valerie Thompson, this textbook is ideal for all students beginning a career in health care. Amazon.ca, $71.95 CA

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by Gina Homolka with Heather K. Jones Skinnytaste One and Done: 140 No-Fuss Dinners For Your Instant Pot®, Slow Cooker, Air Fryer, Sheet Pan, Skillet, Dutch Oven, and More is the perfect resource for busy home cooks looking for easy, good-for-you dinnertime solutions. #1 New York Times bestselling author Gina Homolka incorporates her healthy, flavor-forward recipes with everyone's favorite way to cook--in one vessel, whether a sheet pan or multi-cooker, and everything in-between. No matter if you'd like to lose weight or just eat a little healthier, this book will make your weeknight dinner routine even simpler with satisfying, all-in-one recipes. Cooking in a single vessel means streamlined dinners with minimal fuss and cleanup--a huge plus after a long day. Amazon.ca, $24.75 CA

by Brené Brown In her #1 New York Times bestsellers, Brené Brown has taught us what it means to dare greatly, rise strong, and brave the wilderness. Now, based on new research conducted with leaders, change makers, and culture shifters, she’s showing us how to put those ideas into practice so we can step up and lead. Leadership is not about titles, status, and wielding power. A leader is anyone who takes responsibility for recognizing the potential in people and ideas, and has the courage to develop that potential. Amazon.ca, $21.98 CA

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Healthy Living | 19

FAMILY

Getting Your Kids

Excited for Back to School A little involvement in the back to school process will make a world of difference. BACK TO SCHOOL is an exciting time for parents, but many kids aren't as keen on the idea. Going from a relaxed, fun-filled summer schedule to one filled with textbooks and homework is enough to make most children cringe. Sadly, this can be a major headache for many parents like you, who must now balance preparing your kids and juggling your own responsibilities; however, it's actually quite easy to turn a negative back to school attitude into one filled with novelty and excitement.

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Get Your Kids Involved No matter how old they are, kids love having control; it gives them a sense of independence. It's the difference between saying "get to school" and "let's prepare together." Pencils, notebooks, backpacks â&#x20AC;&#x201C; there are so many little things you'll need, so why not let your kids choose? Not only will they feel involved, but they'll also go to school with confidence, knowing that the items they picked are particularly cool in their eyes.

Buy New Clothes In school, image matters a lot; unfortunately, trends change quickly, so what was popular last year might be a recipe for teasing in September. Yes, it's petty and, well, childish, but it's a reality nonetheless. Take your kids to the store and help them pick out some cool new garments to impress their friends. Knowing that they'll fit in is a great way to reduce the social anxiety associated with going back to school

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Throw a Party Everyone loves a good celebration, so why not do the same for back to school time? The end of summer is a seasonal milestone and one final chance to enjoy the great weather and celebrate freedom. Organize a party in your own backyard or a public place and make it a wild affair. At the very least, it'll give your kids something to talk about on the first day of school.

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Rally their Friends Being a lone wolf on the first day of school is terrifying for kids, but odds are they know at least a handful of people. If possible, encourage your children to get back in touch with these acquaintances. Chances are they already have some contact on social media, so this won't be hard to do. Once your kids set foot in the classroom, they'll be excited to have a social circle waiting for them. It's safe to say that your child's education means the world to you, so it's perfectly understandable for you to want them to enjoy it as much as possible. While it may not be easy, a little involvement in the back to school process will make a world of difference. HL

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