Healthy Living Magazine Summer 2016

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The Magazine For Life

FitCations enjoy active vacations this summer in our neck of the woods

➜ farms and

farmers' markets

in your area!

the many

health benefits

of

sleep

how to avoid falls in seniors

summer ISSUE » 2016

healthylivingmagazine.ca

Lose 20-35 pounds in six weeks. *when following the program as instructed Diet is completely supervised by a licensed doctor.

Doctor-created formula made with USA ingredients.

RESULTS TYPICAL WITH:

Individual results may vary.

Exclusively at Dr. Christine Garrity

905-471-BACK (2225) 22 WOOTTEN WAY NORTH, MARKHAM, ONTARIO www.drcgarrity.com

contents

14

12

summer Issue » 2016

27

departments 5 upfront 10 new & newsworthy 20 healthy home 22 seniors 24 marketplace 26 directory 27 healthy recipes

features 6

LOCAL FARMS AND FARMERS’ MARKETS There are plenty of places with fresh fruits, vegetables and local artisans awaiting to greet you.

12 HEALTH BENEFITS OF RED CLOVER In the continued series, garden experts Frankie Flowers and Bryce Wylde reveal the health benefits of Red Clover and how to put it to work.

14 THE SECRET INGREDIENT TO HEALTH In this series on keys to overall wellness, Shawn Nisbet discusses the importance of deep, rejuvenating sleep.

Sleep so u ndly!

Simple w ays to impro ve yo ur slee p 16 FITcations IN ONTARIO Incorporate health and wellness into your summer holidays with "Fitcations" – active vacations that are right in your backyard!

27 healthy recipes Excerpts from Batch: Over 200 Recipes, Tips and Techniques for a Well Preserved kitchen.

19 A HOME AWAY FROM HOME

f resh m r a f Find se e clo c u d pro me! to ho

A firsthand look at how Markham Stouffville Hospital's Family Room really does help families.

20 DEMYSTIFYING AGING IN PLACE Most homes are ill-equipped to serve the needs of an aging population.

22 tips to avoid falls in seniors Safety information and tips that will help keep seniors safe and on their feet.

6

did you know?

➻ Hair, shower and makeup

outrank breakfast in order of importance to women.

79% of women admit to eating breakfast in a moving vehicle.

Source: RealMorningReport.com, Organic Balance

The Magazine For Life

summer issue » 2016 Published by

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

For all editorial inquiries please email Editor@HealthyLivingMagazine.ca EVENTS CALENDAR

For all print and digital events listing submissions please email Events@HealthyLivingMagazine.ca Advertising sales

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For all advertising inquiries please contact John Webster 416-498-4996, Ext. 1 JohnWebster@HealthyLivingMagazine.ca Graphic Designer

Priscilla Di Carlo Contributing Writers

Batch, WellPreserved.ca Richard Bouzaglou Frankie Flowers Markham Stouffville Hospital Tiffany Moffatt Shawn Nisbet Michael Saunders Bryce Wylde Distribution

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4 | Healthy Living

Distributed throughout York Region.

Available at select local food stores, health food retailers, doctor and dentist offices, health clubs, community centres, fitness centres, drugstores, medical clinics and more.

For all inquiries regarding our racks and bundle placements please email Office@HealthyLivingMagazine.ca 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. 1 JohnWebster@HealthyLivingMagazine.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 Angus Glen

five Miler

Registration is now open for the Angus Glen Five Miler which will be held on Friday, July 22, 2016 at 6pm!

After enjoying the 5 or 3 miles on the golf cart paths at Angus Glen Golf Club, there will also be t-shirts for all participants, a BBQ dinner post-race with beer tent, award-winning race kit, finishers medals, prizing in 10-year age categories, showers and lockers for the first 350 participants. For race inquiries please contact, Race director: Sara Sterling at sara@raceworks.ca or 416-797-4282.

Free Family Storytime Fun FREE fun-filled storytimes introduce you and your child to great children’s books and to songs, rhymes and activities that promote the development of your child’s language and pre-reading skills. Markham Public Library’s interactive storytimes highlight the 5 literacy practices that are the stepping stones to reading success. Family Storytimes are free and there’s no need to register – just drop in and enjoy!

Check out the Family Storytimes at the library closest to you!

Angus Glen Library 3990 Major Mackenzie Dr. E. 905-513-7977 ext. 7144 Cornell Library 3201 Bur Oak Ave. 905-513-7977 ext. 3462 Markham Village Library 6031 Highway 7 905-513-7977 ext. 4284

The Village Hive community coworking and wellness centre opened in January 2016. They offer a great place to work; a gathering place for like-minded individuals; and opportunities to learn, teach and share wisdom through their many workshops, classes and networking sessions which can be viewed on their online calendar at thevillagehive.ca/calendar. The Village Hive is located in the Olde School House in Markham Village at 55 Albert Street. 647-261-9163.

Festival Time!

Please visit HealthyLivingMagazine.ca to get an overview of all of the festivals happening in and around your area!

Milliken Mills Library 7600 Kennedy Rd. 905-513-7977 ext. 5344

Thornhill Community Centre Library 7755 Bayview Ave. 905-513-7977 ext. 3536 Thornhill Village Library 10 Colborne St. 905-513-7977 ext. 3481 Unionville Library 15 Library Lane 905-513-7977 ext. 5517

Tree Trekking Stouffville has a huge list of great options open for all ages this season!

In addition to Zip Line Aerial Game Treks, Stand Alone Zip Line Rides, Night Treks, GPS Rally and Team Building Programs, there is also the Treewalk Village for ages 2 and up! Now children and the young at heart can can enjoy the Treewalk Village which is a network of colorful tree houses suspended in a beautiful hardwood forest. Young adventurers and parents can climb up into the houses using one of three access walkways. Once off the ground, visitors can then explore the various tree houses which are connected by net walkways and tunnels. A series of slides and ramps lead you back down to the ground. These activities are all available while while visiting Bruce`s Mill Conservation Area, 3291 Stouffville Rd, Whitchurch-Stouffville, ON. treetoptrekking.com Healthy Living | 5

up front

E at H e a lt h y We are fortunate to live in a part of the world where fresh produce is available within 100 miles of our homes. Below is a list of some of the Farmers’ markets and Farms in the Area that have fresh, seasonal and in some cases organic produce for you. Please contact them individually to find their hours of operation and what produce is in season.

Farmers' markets in the area aurora Aurora Farmers' Market and Artisan Fair 49 Wells Street (between Mosley Street and Metcalfe) theaurorafarmersmarket.com

East Gwillimbury East Gwillimbury Farmers’ Market Fieldgate Plaza (Lowe’s) 18401 Yonge Street facebook.com/FarmersMarket1

King City King City Farmers’ Market Saints Anglican Church, 12935 Keele Street facebook.com/ KingCityFarmersMarket

Markham Main Street Markham Farmers’ Market 132 Robinson Street mainstreetmarkham.com/ farmers-market 19th Avenue Farmers’ Market 2931 19th Avenue toptomatofoods.ca

6 | Healthy Living

Newmarket Newmarket Main Street Farmers’ Market Newmarket Riverwalk Commons newmarketfarmersmarket.com

Oshawa North Oshawa Farmers' Market Located right on Harmony Rd. North of Taunton Rd. in the Legends Center parking lot. northoshawafarmersmarket.ca

Richmond Hill Richmond Hill Farmers’ Market Hillcrest Mall, 9350 Yonge St. hillcrestmall.ca/events Richmond Hill Theatre Farmers’ Market Richmond Hill Centre for the Performing Arts, 10268 Yonge Street bunchafarmers06@gmail.com

Schomberg Schomberg Farmers’ Market Schomberg Agricultural Fair Grounds schombergfair.com

Stouffville Downtown Stouffville Farmers’ Market 6240 Main Street townofws.ca/farmersmarket Altmann Country Market 6240 Main Street facebook.com/ AltmannCountryMarket

Thornhill The Village Market Toronto Waldorf School, 9100 Bathurst Street villagemarket.ca

Toronto North York Farmers' Market Mel Lastman Square 5100 Yonge Street northyorkfarmersmarket.ca

Unionville The Stiver Mill Farmers’ Market 9 Station Lane (Next to historic Stiver Mill) unionvillestivermillmarket.com

Uxbridge Uxbridge Farmers' Market 291 Brock St. W. uxbridgefarmersmarket.ca

Whitby Whitby Farmer's Market Located just one block South of the 4 corners in the front parking lot of the Old Fire Hall. whitbyfarmersmarket.ca

Woodbridge Woodbridge Village Farmers’ Market 5020 Islington Avenue (Hwy 7 and Islington Avenue) facebook.com/ Woodbridge-Village-FarmersMarket-367774831991

up front

Farms in the area East Gwillimbury Howard’s Farm 19301 Second Concession Year-round freewebs.com/howardsfarm

Georgina Holtrop Farms 23091 Woodbine Avenue August to Mid-November Phone: 905-476-1802 Jak’s Garden 8597 Old Shiloh Road Mid-August to Mid-November ianmarlene@gmail.com

Gormley Farintosh Farms 11858 Warden Avenue August 1 to October 30 farintosh.com

Kettleby Pathways to Perennials 4681 Lloydtown-Aurora Road April to December (Café May-Oct) pathwaystoperennials.com

Round the Bend Farm 16225 Jane Street Round May to October (Winter hours available) roundthebendfarm.com VanHart Greenhouse – All Organic 950 Woodchoppers Lane May to November vanhartsorganicfarm.com

King City Country Apple Orchard 3105 16th Sideroad May to December 24 countryapple.ca Homestead Farm 983 Graham Sideroad Year-round homesteadeggs.com

Markham

Brooks Farms 122 Ashworth Road May to October brooksfarms.com Rose Family Farm 17569 Centre Street May to November rosefamilyfarm.ca Thompson Potato Farm 19228 McCowan Road thompsonpotatofarm.com Niemi Family Farm 18463 Hwy 48 Year-round niemifamilyfarm.com

Stouffville Applewood Farm Winery 12416 McCowan Road applewoodfarmwinery.com

Organics Family Farm 7550 19th Avenue June 19 to October organicsfarm.ca

Clover Leaf Honey Farms 12399 McCowan Road Year-round Phone: 905-642-4733

Reesor’s Farm Market 10825 9th Line June to October reesors.ca

Dynamic Greens Wheatgrass 16128 Ninth Line dynamicgreens.com

Whittamore’s Farm Shop & Pick-Your-Own 8100 Steeles Avenue East May to October whittamoresfarm.com

Mount Albert

Hulshof Farm 5538 Bloomington Road East May 21 to November 30 hulshoffarmmarket.com King Cole Duck Farm 15351 Warden Avenue Year-round kingcoleducks.com Reesor’s Market & Bakery 5758 Main Street Year-round reesors.ca Simpson Produce 15152 Highway 48 lsspuds@hotmail.com Trapper Bob Farm 16864 Warden Avenue During Harvesting Seasons trapperbob.ca

Sutton West Homestead Orchards 3961 Old Homestead Road July to December homesteadorchards.com Hamilton Farm 23806 McCowan Rd hamiltonfarm1883@hotmail.com

Gallucci Winery 13204 Ninth Line Year-round gallucciwinery.com

Healthy Living | 7

up front

Farmers' fields countdown!

apples Asparagus beans beets blueberries broccoli brussel sprouts cabbage carrots cauliflower corn cucumbers currants eggplant gooseberries onions peas pears peppers plums potatoes pumpkins squash strawberries tomatoes zucchini

8 | Healthy Living

4th Week

3rd Week

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october 4th Week

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september 4th Week

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august 4th Week

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july 4th Week

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May

up front

Preserve the Seasonal Flavour "A lot of recipe books come across my desk in the course of a month, and this one caught my eye.

Here is a way to bring the seasonal flavour and nutrition to the table through the entire year.”

– HL Editor Batch covers such essential subjects as:  Making local food more accessible and reducing household food costs  Minimizing food waste  Giving ugly produce some love  Quick and easy preserving  Preserving as a toolkit  Preserving as a family/group  A focus on ingredients  Exploring the world through preserving  Natural ingredients/health Expanding on the authors' blog about preserving (WellPreserved.ca), intended for beginners and experts alike, Batch showcases seven different preserving techniques—water-bath canning, pressure canning, dehydrating, fermenting, cellaring, salting and smoking, and infusing—and takes readers on a trip to the market in twenty-five ingredients. Within each ingredient chapter, you’ll find multiple preserving recipes using the different methods.

BATCH: Over 200 Recipes Tips and Techniques for a Well Preserved Kitchen

Pleas e see the three samp le recip es f r o m BATC H on pages 27 to 30 of Healt hy Li ving

JOEL MacCHARLES and DANA HARRISON created WellPreserved.ca in 2008. The site has more than 1,800 articles and 700 recipes on preserving, local food, small farming, food security, sustainability, food politics, hunting and more. Dana has been a graphic designer for 20 years and focuses on the look and feel of the project. Joel is a lifelong home cook who writes and speaks on their shared passions. Batch is their first cookbook. Published May 3 2016 by Random House, and can be purchased at book stores near you.

Hardcover / 352 pages / $35 / ISBN 978-0-449-01665-7

Healthy Living | 9

new &newsworthy FlipBelt

1

EVEN THE HEALTHIEST OF PEOPLE ARE WEIGHED DOWN Considered one of the BEST running/workout accessories on the market (number 1 on Amazon), FlipBelt offers a hands free solution to carrying your phone and other belongings while working out. It is also a convenient addition, whether out for a run or simply running errands. The tubular band fits snugly around your upper or lower hip and safely holds cell phones, car keys, money, credit cards, inhalers and more, with their 3 inch wide pocket fitting the biggest of cell phones (even the iPhone6+) keeping your hands free. For extra security and comfort get the zipper version which has a wider pocket and protects all of your belongings with the protection of a zippered pocket.

Flipbelt.com

Million Mile Light

SHED SOME LIGHT ON YOUR NEXT ADVENTURE!

2

Compact and weatherproof, the Million Mile Light can illuminate up to 200 metres of visibility powered solely by the motion of its wearer. The battery free light releases a burst of renewable energy with each step taken. Provides active people with peace of mind on their early morning or late night runs by keeping them safe and seen.

Flipbelt.com

3

FlipBelt Water Bottle

STAY HYDRATED and sleek while ON THE GO Designed specifically to pair with the FlipBelt, the new FlipBelt Water Bottle makes staying hydrated while exercising easier than ever. Its flat design allows the bottle to slide comfortably into the FlipBelt’s wide pocket without the feeling of heaviness and bulkiness that other hydration packs carry. The bottles are made from safe BPA free materials and include a soft bite silicon mouthpiece.

They are dishwasher friendly and can be purchased in a 6oz or 11oz size.

Flipbelt.com

10 | Healthy Living

4 Marilyn Haugen

150 Best Recipes for Cooking in Foil Whether you’re a camper, a backyard griller, a fan of tailgate parties or like to rely on your tried and true oven, the creative recipes in 150 Best Recipes for Cooking in Foil are so fast and easy they’re bound to become part of your cooking repertoire. The camping recipes range from breakfasts to desserts, and are designed for a 4- to 7-day camping trip. Many of the staple ingredients can be used in multiple recipes, for minimal packing and easy storage.

Available in bookstores and online at amazon.ca and chapters.indigo.ca.

5 doctor supervised Chirothin weight loss program

6 weeks to a new you!

The Doctor Supervised ChiroThin Weight Loss program is a comprehensive approach to weight loss based on the 4 "gold standards" of weight loss: dietary and behavioural modification, nutritional supplementation and exercise.

You eat real food purchased from your local grocery store, while the nutritional support formula aids with blood sugar stabilization, hunger suppression and accelerated fatty acid metabolism and provides mild detoxification.

Available exclusively at Dr. Christine Garrity, Doctor of Chiropractic, 22 Wootten Way N., Markham. 905-471-2225

YOGA & MEDITATION OASIS York Region’s smallest yoga studio

Cheryl Ward

E-RYT, PRIMORDIAL SOUND MEDITATION INSTRUCTOR

• Maximum 6 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 Healthy Living | 11

cover story

fourth in a series:

Simple Home Remedies You Can Grow

red clover

By Frankie Flowers and Bryce Wylde

diFFiculty Easy Hardiness Perennial in zones 4 and above time to Plant Early spring or late fall time to Harvest Late spring and summer location Full sun soil tyPe Well-drained

12 | Healthy Living

Red clover is—perhaps surprisingly—a legume from the same family as peas and beans (Fabaceae). It’s a popular ground cover with trifoliate leaves and a reddish-pink globe-shaped flower.

Traditionally, red clover leaves are eaten as salad greens, and the flowers are dried for use in teas. It’s also the source of a tasty treat: Red clover nectar is a favourite of bees, who turn it into a delicious variety of honey.

Red clover isn’t a popular plant in the world of gardening, but it’s gold in the agriculture business. It’s commonly grown for livestock feed and planted as a “green manure.”

Farmers plant it to add nutrients to the soil before they grow other crops.

Red clover is extremely good at fixing nitrogen from the air, suppressing weed growth, reducing erosion, and improving soil structure. It can perform those roles in your garden, too. If you grow vegetables organically, a cover crop of red clover may be the best way to feed the soil naturally!

Common Varieties: There are dozens of varieties, but red clover is so hard to find that I recommend whichever variety you can get your hands on!

Health Benefits The Chinese traditionally used an infusion of red clover flowers as an expectorant. Europeans used it for liver and digestive ailments, and Native American peoples used the plant to treat cough, fevers, and menopause symptoms.

Red clover has become a popular over-the-counter treatment for the symptoms associated with menopause. It contains plant hormones called phytoestrogens (specifically, isoflavones), which are similar in chemical structure to the body’s own estrogen. Isoflavones can help women over 45 when levels of hormones are naturally declining. They are effective at reducing menopausal hot flashes and slowing bone loss (osteoporosis) in postmenopausal women.

Red clover isoflavones have also been shown to have a positive effect on blood pressure and cholesterol. They maintain arterial wall elasticity, preserve the feel

and appearance of the skin, regulate mood and emotions, and improve the ability to concentrate.

Put It to Work

 Need a refresher? Sip a red clover watermelonade!

Enjoy the health benefits of red clover in this fruit-packed beverage.

3 cups water 1 cup freshly cut red clover blooms 2 cups fresh watermelon juice 6 strawberries, blended Freshly squeezed juice of 2 limes 2 tbsp liquid honey In a saucepan, bring the water to a boil.

Add the red clover blooms and boil for 5 minutes. Using a fine-mesh sieve lined with cheesecloth or a coffee filter, strain into a jug or pitcher (discard solids). Cool and add watermelon juice, strawberries, lime juice, and honey. Stir well and chill.

Serve with ice.  Hot flashes? Iced tea!

Traditionally, red clover tea is taken hot, but here’s an iced version to cool those hot flashes!

Collect a few cups of clover blossoms.

Put the blooms between two paper towels and set aside in a warm, dry location for 2 to 3 days to dry out. (You can speed up the process by spreading them over a baking sheet and baking in the oven on low heat, checking them frequently until they are totally dry.)

Once the blossoms are dry, remove the petals and dispose of the thick stalks.

Place the petals into a mug and pour boiling water over them. (You can add a few mint leaves if you desire.) Cover with a saucer and steep for 15 minutes. Add honey to taste. Chill and serve over ice.  Menopause? Red clover tincture!

Whether you’re experiencing hot flashes, worried about bone loss, or simply feeling that your hormones are out of whack, red clover can help. The most concentrated form you can make on your own is an alcohol tincture.

Fill a resealable glass jar (like a Mason jar) with red clover flowers. Pour vodka (at least 80 proof) into the jar, filling it right up to the top. Press the flower tops down with a fork to displace any air and then top up with additional vodka to cover the plant material. Place wax paper over the jar and then tightly screw the lid on to seal it. Shake well. Set aside in a cool, dark place for at least 4 weeks, shaking the jar once daily.

After a month, cover the mouth of the jar with a coffee filter or cheesecloth and strain the liquid into a sterile jar (discard solids).

Take 1 teaspoon twice daily with meals. The tincture will keep for up to 5 years stored in a cool, dark place.  Seeking optimum health?

Get your daily dose! Honey is a preservative, and when it’s mixed with the edible flower blossoms of red clover it will capture the flavour of the plant from which it is often derived.

In a resealable glass jar (like a Mason jar), combine 2 cups of freshly cut clover blossoms with 1 cup of liquid honey.

Set aside for 3 days, stirring vigorously every 24 hours. That’s it — it’s ready to eat! If the blossoms were properly dried, the clover-infused honey should last a long time. HL

Excerpt from: Power Plants © 2014 by Frank Ferragine and Bryce Wylde. Photographs © 2014 by Shannon J. Ross.

Published by HarperCollins Publishers Ltd. All rights reserved.

Available at www.harpercollins.ca.

Healthy Living | 13

Sleep In this fourth and final article in the series on keys to overall wellness, Shawn Nisbet discusses the importance of deep, rejuvenating sleep.

By Shawn Nisbet

The Secret Ingredient to Health

I

nadequate sleep is associated with heart disease, diabetes, and obesity, among other chronic diseases. Eight hours a night is optimum for cellular rejuvenation yet 71 percent of Americans get less than that – we are sleep deprived. Much of our sleep debt is by choice – people just don't want to turn out the lights. But insomnia is also on the rise.

Surprising Reasons to Get More Sleep For those sleeping less than seven or eight hours of sleep a night, here are nine reasons that you should turn off your TV, shut down your computer, turn off the lights, and go to bed an hour early tonight.  Improved overall health. Studies have found a link between insufficient sleep and some serious health problems, such as heart disease, heart attacks, diabetes, and obesity. One study simulated the effects of the disturbed sleep patterns of shift workers on 10 young healthy adults.

After a mere four days, three of them had

14 | Healthy Living

blood glucose levels that qualified as pre-diabetic.  Improved memory. When we sleep, our brains process and organize our memories from the day. Lack of sleep can cause have a negative effect on our memories and how we store information.  Better mood. When you're overtired, you're more likely to snap at your spouse, or burst into tears. Insomnia can be linked with depression, anxiety, and an increased risk of suicide.  Reduced pain. Whether you suffer from chronic or acute pain getting enough sleep may actually make you hurt less. Unfortunately, being in pain may make it hard to sleep.  Lower risk of injury. The Institute of Medicine estimates that 20% of car accidents can be a result of drowsy driving. When you're overtired, you are also more likely to trip, or fall off a ladder, or cut yourself while chopping vegetables.  Better sex life. There's evidence that in men, impaired sleep can be associated

with lower testosterone levels – although the exact nature of the link isn't clear.  Stronger immune system. In one study those who got less than seven hours of sleep a night were almost three times as likely to get sick as those who slept eight hours of sleep a night.  Better weight control. According to recent studies published in the Journal of the American Medical Association and the Lancet, lack of sleep can slow down your metabolic function, causing you to feel too tired to exercise or even cook – making harder to lose weight.

Two hormones in particular – ghrelin, which is responsible for making you feel hungry, and leptin, which makes you feel full – are affected by your sleep patterns.

When you're sleep deprived, ghrelin hormonal levels increase and leptin levels drop, making you feel hungry and increasing your cravings. Cravings cause us to grab highly processed sweet and starchy snacks.

Too much cortisol causes weigh gain also. Sleep deprivation increases stress which can cause cortisol levels to rise, and your appetite and cravings will rise with cortisol. Excessive cortisol increases surplus storage of fat, specifically around the mid-section which increases your risk for heart disease, stroke and cancer.

Sleep Less and Weigh More A report on sleep and nutrition released exclusively to The Huffington Post found that those who went to bed at a consistent time every night – a time earlier than 11 p.m. – ate fewer calories and ate more nutritious food.

“Night owls" on the other hand – those who go to bed between 11 p.m. and 3 a.m. consumed more caffeine, alcohol, refined sugars, processed carbs, processed meats and saturated fats.

This could have major implications for sleep and weight loss.

"If you go to bed an hour earlier, and do so consistently for a year, in theory, this could add up to [a loss of] 4-5 pounds with no changes in activity," Dr. Kirstin Aschbacher.

Simple Ways to Improve your Sleep  Regulate your schedule. Go to sleep and wake up at the same time each day – even on weekends. Your body thrives using a natural rhythm.

Good sleep health means that you fall asleep within 5-7 minutes of hitting the pillow and you wake up each day without an alarm clock.  Dim your lights, turn off the TV, computer and phone an hour before bed. Take this time to read a book, stretch and breathe.  Make sure your bedroom is completely dark. Darkness promotes the secretion of the anti-cancer hormone melatonin. Use a sleep mask or black-out blinds if necessary.  Don't go to bed angry or upset! Take time to make amends and to go bed relaxed.  Avoid coffee, tea and alcohol before bed. Some have sleepless nights from a morning coffee. Try herbal teas like chamomile tea to soothe you.

How much sleep do we really need?

Most adults require 7-8 hours a night. Teens need 9-10 hours, schoolaged kids need at least 10 hours, preschoolers need 11-12 hours, and newborns need 16-18 hours.

Most adults average less than 7 hours of sleep per night.

How Food Choices Affect Your Sleep

 Reach for tryptophan-rich foods – nuts and seeds, bananas, cherries, honey, nitrate free turkey and eggs. Plain yogurt with pumpkin seeds would be wonderful also.  Indulge your craving for carbs.

Carbohydrate-rich foods complement the level of sleep-inducing tryptophan in the blood. Some healthy late night snacks may be a bowl of organic cereal with less than 5 grams of sugar and almond milk, organic yogurt and a healthy cracker, or healthy toast and pumpkin seed butter with a few slices of banana or healthy toast, organic butter and an organic egg.  Have a snack before bedtime. If you have insomnia, a little food in your stomach may help you sleep. Keep your portions small because too much food will tax your digestive system, making you uncomfortable and bloated, and prevent you from getting back to sleep Those who eat high-fat foods not only gain weight, but also experience a disruption of their sleep cycles because of discomfort and activated digestion,

which can lead to night time trips to the bathroom.  Your medication could have caffeine.

Did you know that pain relievers, weight loss pills, diuretics, and cold medicines contain caffeine? Ask your pharmacist for guidance.  Alcohol disrupts sleep. Alcohol may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. Avoid alcohol altogether or avoid alcohol at least four to six hours before bedtime  Beware of hidden caffeine. It is known that coffee might disrupt your sleep including caffeine found in chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime.  Spicy foods can cause sleeplessness.

A full stomach and spicy foods can cause heart burn. When we lie down our digestion slows causing food to sit in our stomachs for much longer.  Less fluids for fewer bathroom breaks.

Daytime hydration is important but drinking too much water prior to bedtime could cause nighttime trips to the bathroom. HL Shawn M. Nisbet, Registered Holistic Nutritionist, Yoga Teacher, Certified Fitness Consultant & Master Nordic Pole Walking Instructor 416.804.0938; www.shawnnisbet.com; www.shawnnisbet.canada.juiceplus.com

To Improve your Overall Health and Wellness your Body Requires: • Whole food nutrition each and every day.

• Consistent moderate exercise that you enjoy.

• Stress awareness and management daily.

• Deep rejuvenating sleep every night.

Start making small changes in nutrition and lifestyle and bring balance to your overall wellness.

Healthy Living | 15

Fit cations Incorporate health and wellness into your summer holidays with "Fitcations" – active vacations that are right in your backyard!

By Tiffany moffatt

16 | Healthy Living

5

Top Reasons to take a Wellness Holiday

Active vacations that focus on fitness and well-being are rising in popularity. Incorporating activity, sport or mindfulness into holiday plans is a rising trend and for a good reason. The benefits of an active holiday, such as reducing stress or kickstarting a healthier lifestyle, trump lying in a beach chair. In fact, research shows that wellness tourism is expected to grow fifty percent faster than the overall tourism industry over the next five years.

If lounging on the beach sipping margaritas leaves you wanting more, there are plenty of active holidays that await and they are right in your backyard!

Vacations like cycling or hiking tours, yoga retreats, or canoeing and kayaking adventures are just some of the many options that Ontario has to offer. If you are looking to feel more refreshed after your vacation, maintain hard-foughtfor fitness gains and explore a new activity or sport while discovering a new destination, then perhaps a “Fitcation” is for you!

Wellness travel is a relatively new niche in the travel industry and a growing one at that. In 2013, North American wellness travellers took more than 586 million domestic and international trips, up 12% from 2012. Wellness travel is travelling with the intent of promoting maximum health, and most often centers on spa treatments, healthy eating and lifestyle, and activities such as yoga, trekking, paddling and cycling.

“Fitcationers” choose this type of travel

with the intent of decreasing stress and finding inspiration.“Fitcations” promise stress reduction, physical activity, spiritual connection, cultural involvement and/or food education.

With a focus on seeking to improve or maintain health and quality of life, wellness holidays offer the opportunity to nourish your body and soul, experience local culture and mindfulness, and try a new sport or activity.

Studies indicate that the benefits of wellness travel are more than just about losing weight or exercising.

A survey conducted by Spafinder Wellness 365, found that travellers listed the top three positive effects of wellness vacations as: stress and anxiety reduction (76%), a more positive mood (75%) and a more rested feeling (69%).

In addition, they cited that wellness travel went a long way towards kickstarting a healthier lifestyle (34%).

The first wave of wellness travel revolved around stress-reducing spa, yoga and meditation holidays, but today we are seeing stress-reduction being coupled with more high-adrenaline or active travel categories, such as getaways that combine yoga and surfing or paddleboarding. If you’re looking for a mind/body vacation that combines yoga with adventure, check out Northern Edge Algonquin (www. northernedgealgonquin.ca). They offer a yoga and standup paddleboarding retreat called “Quest for Balance.”This getaway is four days of twice daily yoga sessions

Kickstart a new active lifestyle.

An active vacation may be just the inspiration you need to embark on a healthier lifestyle once you return home.

Reduce stress, feel refreshed and less sluggish.

Sitting on a beach is relaxing, but to keep food and drink indulgences from returning home with you, an active holiday encourages healthy food choices and calorie burning, fun activities.

Active exploration enhances the cultural experience.

Discover more about local culture and history by experiencing local food, history and cultural practices.

Nourish body and soul.

Taking a vacation can be a great way to become more mindful, to get in touch with your "Zen", and reset life priorities.

Try a new sport or activity while exploring a new destination.

What better way to experience a new destination that by trying whitewater rafting, spelunking or rock climbing?

Healthy Living | 17

create inner harmony and de-stress while exploring new destinations

coupled with stand-up paddling and sea kayaking lessons, lakefront wood-fired sauna experiences, and locally grown, organic food. Imagine taking your yoga off the mat this summer in this idyllic Algonquin Park setting and being guided each day to transform and deepen your yoga practice by living its principles. If you are seeking to create inner harmony, to take time to focus on yourself, or to achieve better balance in your day-to-day life, then this retreat is for you.

Spafinder Wellness 2015 State of Wellness Travel Report lists a desire amongst travellers to be immersed in local, indigenous culture as a number one travel trend worldwide. Travellers are seeking ways to enrich their travel experience by learning about history and indigenous culture and are eager to try new experiences that highlight ancient values, authentic cuisine and spiritual wellness treatments. The Great Spirit Circle Trail Company on Manitoulin Island, offers travellers aboriginal tours with experiences ranging from soft adventure to wilderness eco-adventures and educational interpretive tours.

Among some of the adventure packages they offer are horse and teepee overnight adventures, and canoe heritage tours as well as camping combined with an aboriginal drum experience. Visitors can also experience a medicine walk, where participants are guided through different areas of the outdoors while being shown a variety of different plant, tree, herbs, and shrubs with medicinal, practical, edible or spiritual uses.

18 | Healthy Living

For the wellness-inclined looking to the wisdom of the ancients to nourish their mind, body and soul, another aboriginal getaway company, Misabi Adventure Company in Temagami, features activities such guided hiking, angling, paddling, a sweat lodge, pictographs and petroglyph viewing and visits to First Nation spiritual sites.

Canoeing and kayaking will work up an appetite for campfire cuisine, consisting of local fresh and organic foods and campfire storytelling to complete your active day.

One way to combine two heart healthy activities, exercise and red wine, is to experience a Niagara Wine Tour on bicycle. Grape Escape Wine Tours offers packages that include a bicycle tour of local vineries between 8 and 25 kilometers long paired with a picnic lunch. Or you can “Zip, Sip and Ride” with Long Point Eco-adventures in Norfolk County in southern Ontario.

Experience over 50 kilometers on single track mountain bike trails and over 1500 feet of ziplines in this local Carolinian growth forest, and enjoy award-winning wine tasting at Burning Kiln Winery.

Gear It Up cycling tours in Peterborough also offers a diverse range of tours in the Kawarthas. Choose from destinations such as micro breweries, local wineries, cheese factories and art galleries and improve your riding with their skills building clinics. For the more serious road bike enthusiast, Grey County is an excellent cycling hub offering cyclists spectacular views, breathtaking scenery

and the hospitality of small towns, villages and hamlets. The twists, turns and steep climbs of Niagara Escarpment roads and 50-75 km per day distances will be sure to challenge your fitness level. Visit www.ontariobybike.ca for more trip options.

If you’d like to try a new sport or venture, but are just looking for a one day adventure, consider a Scenic Caves Eco-adventure tour in Collingwood (www.sceniccaves.com), where you can experience hiking over a 400 foot suspension bridge, climbing a treetop canopy forty feet above the forest floor, riding a 1,000 foot zip line and exploring local caves and caverns. Or right here in York Region, you can explore zip lining or aerial game courses at Treetop Trekking in Bruce’s Mill Conservation Area.

Whatever your interest, be it hiking, trekking, yoga or biking, there is a summer holiday adventure waiting for you and a chance to learn a new activity while discovering a new destination! A “Fitcation” promises to help you kickstart a new healthy lifestyle or maintain well-fought for fitness gains. Learn more about local culture, food and history and return home feeling refreshed and healthy! Bon voyage! HL Tiffany Moffatt is a certified Personal Trainer Specialist, Fitness Instructor Specialist, Pre and PostNatal Specialist (CanFitPro certified) and freelance writer who has worked in the fitness industry for 25 years. tiffanysbeyourbest.blogspot.com

~

Rachel and Joe Cooper used the Ronald McDonald House Charities Toronto Family Room at Markham Stouffville Hospital when their son, Braedon, was born more than five weeks prematurely in November 2015 and needed to be cared for in the neonatal intensive care unit at the hospital.

Your home away from home When Rachel Cooper started volunteering for Ronald McDonald House Charities (RMHC) Toronto in 2012, little did she know her family would eventually need to rely on the organization for support.

On Nov. 5, 2015, the Markham resident gave birth to her son, Braedon, more than five weeks prematurely at Markham Stouffville Hospital.

Being jaundiced and having a low birth weight, he needed care in the hospital’s neonatal intensive care unit.

“I didn’t leave the hospital for nine nights,” says Rachel.

While there, she found a

home in the RMHC Toronto Family Room at the hospital.

While well known for its House in downtown Toronto, RMHC Toronto is less known for its growing network of Family Rooms across hospitals in the Greater Toronto Area.

Funded by the community, McDonald’s Restaurants of Canada, and local McDonald’s Owner/ Operators including Marcia Finlayson, the RMHC Toronto Family Room is a “home away from home” at Markham Stouffville Hospital that offers parents a place to rest and retreat just steps away from

their sick child’s bedside.

The Family Room includes TV lounge areas, a kitchenette with snacks and beverages, shower facilities and a napping area that is open 24 hours a day. Research shows that parents who stay close to their ill children are able to be more involved in their clinical decision-making and care.

“To have an area that felt warm and cozy, where I could make a cup of tea, eat dinner, sit on the couch, and relax while Braedon was growing bigger and stronger, made all the difference,” says Rachel.

In 2015 alone, more

than 440 local families used the Family Room while their newborn child was being cared for in the intensive care unit at the hospital or while their child was hospitalized on the pediatrics unit.

Having first been a volunteer, it was “pretty interesting to see firsthand how the Family Room really does help everybody,” says Rachel.

Braedon is now healthy as can be. “He’s amazing.

Happy. Happy. Happy.” HL

To learn more or support the Family Room, visit www.rmhctoronto.ca.

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Healthy Home

Demystifying Aging in Place

By Michael Saunders Aging in place can be a polarizing concept among families. Odds are your reaction to reading the term "aging in place" suggest 'reveals your age and family dynamic'.

Among Canadians over 65, the vast majority fully intend to remain in their homes for as long as possible. For this group, "aging in place" promises freedom and comfort – it's the ideal for the future. However, if you're just one generation younger – the children of the previous group – any mention of "aging in place" may trigger apprehension and concern for your loved ones. Reconciling these divergent attitudes can require considerable effort, and often results in discomfort and hurt feelings. Understanding exactly what factors make for successful aging in place, and setting out a plan can ease concerns on the one side, and provide realistic direction to the ambitions of the other.

How you approach the conversation (yes, there needs to be a conversation) is almost as important as the content of the conversation. Depending on your family dynamics, this could mean re-opening lines of communication that have been severed or slowly eroded over the years. For others, it could flow as naturally as a chat about the weather. Put your energy into keeping an open mind and working toward mutuallyagreeable solutions. An adversarial mindset won't help here, and should be abandoned as soon as possible. Pushing for compromises that provide you with comfort is reasonable, provided that those compromises don't undermine your parents' overall goals. Work with your loved ones, not against them. Effective communication is the first (and likely most important) step towards successful aging in place.

Along with this conversation, I strongly recommend writing down your family's aging in place strategy. Few people are taking the time to plan it out to this extent, but having a written strategy in place gives your whole family a point of reference for future decision-making.

20 | Healthy Living

A good framework to work your strategy around should include three broad categories: The home, the personal support system, and the surrounding community.

Generally speaking, evaluating and strategizing around these three categories will give you a good idea of what it will take to ensure successful aging in place.

› The Home From a practical standpoint, most homes are ill-equipped to serve the needs of an aging population. But the reason that so many people want to age in place is not a practical one – it's an emotional one. The attachment of a homeowner to a home can be a powerful bond, and one that should not be discounted. After all, emotional health can be as influential a factor here as physical health. Consider what modifications the home will need to keep your loved one comfortable and safe in the long-term.

Start by taking inventory of the various components of the home. Note the age and condition of things like windows, flooring, stairs, and appliances. Most importantly, take note of any difficulties these items could cause as your parent goes through the inevitable physical changes that accompany the aging process. The easiest and most cost effective way to undergo home modifications over a period of time is to replace components at the end of their typical lifespan, as any homeowner normally would. But when it comes time to replace, think of it as an opportunity to improve the usability and overall accessibility of the home. Take the time to select replacement products that address your goals: easily operable windows, flush thresholds at flooring transitions, lever style door handles, and the like.

Make sure to prioritize as well. If you're thinking renovation, go for the areas that will have the highest impact: kitchens, entries, bathrooms. And of course, as you begin to build up a

schedule of home modifications, keep the timeline in mind.

Your schedule will look different if your parent is 65 than it will if they are 85. If you're confused about what modifications would be most beneficial, take a look at some online checklists, or touch base with a local professional.

A quick note on introducing aging in place focused technology into the home. Technologies aimed at enabling aging in place are flooding the market at an amazing rate.

Make sure you do your homework and carefully select products that will work for your family – your whole family.

There is typically more than one option out there that will achieve similar results. A good rule of thumb is to ensure that everyone involved is comfortable with the technology. For example, many caregivers are in favour of monitoring systems in their parents' homes that can alert them to falls and other household accidents. A visually-based monitoring system can invoke the feeling of being under constant surveillance, a feeling desirable to almost no one. However, alternatives exist, such as appliance use trackers that can draw a caregiver's attention to deviations from a parent's regular routine. There's a certain trade-off between the comfort levels of the parent and the caregiver, and it's a balance that you need to find within your family.

› The Personal Support No matter how determined a person may be, there will likely come a point in the aging process at which additional support is needed. Planning ahead for this eventuality will keep you from hitting the panic button when the moment arrives. It will ensure that when the time comes, the plan doesn't get scrapped. Instead, you will look at determining: first, what specific support is needed, and second, who is best suited to provide this support.

There are four main groups to look to for additional support: the family, the neighbourhood, community groups, and professionals.

The family member normally viewed as the "primary caregiver" will often feel the pressure to shoulder any burden associated with caregiving themselves, but this needn't be so. By looking further out into the family circle, it is possible to divide the responsibility among several family members, easing the load on the individual. If more visits to the home are what's needed, try setting up a schedule within the family to ensure that this is occurring at regular intervals.

Consider some somewhat outside-the-box solutions, such as multi-generational living. This living arrangement has been on the rise in recent years, as many families are realizing the emotional, financial and practical benefits that were commonplace less than one hundred years ago. A godsend for some, a nightmare for others, it could be worth considering how multi-generational living would work within your family dynamic.

The neighbourhood is another, often untapped, source of support. By simple proximity, neighbours are ideally positioned to provide occasional assistance to an aging loved one when needed. I've seen this model of caregiving work well, and although it helps to have

pre-existing relationships with neighbours, it's worth asking around the neighbourhood to see who might be able to help – you may find yourself surprised.

You may need to do a fair bit of research to discover all the community groups in your area, but it pays to be aware – many of these groups offer programming that is underutilized due to lack of public awareness.

Practical and financial supports are available, but it will take time to sift through the information to find the programs that are a good fit for your family.

Most homes are ill-equipped to serve the needs of an aging population.

There are professionals, such as family doctors, that are likely already in place, and that you will be able to lean on as necessary while carrying out the aging in place plan. Then there are other professionals that may not be immediately necessary, but that you would be wise to be aware of for the future. Maintain a list of local professionals such as in-home care agencies and home modification specialists as part of your family's aging in place plan. You may need to contact these professionals at a moment's notice, so an up to date list will save you a headache.

It can be difficult to discern when to seek professional help, particularly for close family members. This is another benefit of involving neighbours and other caring individuals outside the family circle - they can offer another perspective on the relative safety of aging in place at a given point in time.

› The Community The old realtor's adage, "Location, location, location," holds true here as well. Every neighbourhood is different, and the quality and quantity of amenities and community supports will vary widely based on your location. Unfortunately, this is generally a category where people in rural settings are at a disadvantage.

We've already explored the impact neighbours and community groups can have on aging in place, but also take the time to think about the suitability of the neighbourhood for day to day tasks. Are there grocery stores nearby?

Doctors? Opportunities to engage the community? What is the neighbourhood's walkability score? If it's not so great, how is the public transit system? I recommend dissecting the surrounding community as many ways as possible, but always keep in mind that communities and neighbourhoods are prone to change over time, often in unforeseen ways.

It's said that roughly 85% of Canadians over 65 are planning to age in place. But are 85% of families prepared to support these plans? Take the time to sit down and have a conversation about it – it might mean the difference between the ultimate success or failure or your parents' aging in place dreams. HL Michael Saunders, Home Accessibility Consultant. 905-410-6986. saundersaccess@gmail.com. Facebook: @SaundersAccess Healthy Living | 21

seniors

Tips to Avoid Falls in Seniors

By Richard Bouzaglou

According to the Public Health Agency of Canada, falls are the leading cause of injury related hospitalizations of seniors in Canada. Even though 20-30% of seniors fall each year, falls are also considered one of the leading preventable causes of death of Canadian seniors. We therefore present to you the safety information and tips below that will hopefully keep you safe and on your feet.

 What are some types of orthopaedic injuries or problems that make the risk of falling higher among seniors?

In the elderly population there is an increased risk of falling due to muscle weakness, changes in proprioception (awareness of one’s own body), low blood pressure, arrhythmia, reduced vision and a previous history of falls.

 What are some of the dangers of falls in seniors?

For one, there is an increased chance of a fracture due to Osteoporosis which is common in seniors. There are also psychological post fall consequences as the senior who fell may develop such an extreme fear of falling that s/he may refuse to walk or even stand again and might even decide to avoid any activity that he or she does not consider very low risk. The results could be a senior who is very dependent on others.

 When should seniors use walkers or canes, and how does one decide which is the right type?

There are several tests that were designed in order to determine the risk of falling. One of the most known is called

22 | Healthy Living

the “Berg Balance Scale“ which will help the Physiotherapist decide whether the senior needs a walker or cane or other device. This test will be part of an evaluation carried out by a certified Physiotherapist. Ask your doctor to arrange a Berg Balance Scale test.

 What are the ideal types of shoes for seniors to wear and what does that depend upon?

Any closed shoe is appropriate as long as it is of the right size and width. The most important thing is to avoid shoes like flip-flops and not to walk indoors with only socks on.

 Are there ideal clothes that lessen the risk of falling?

Do not wear clothes that are too loose that can get hooked onto furniture or pants that are too long that could lead to tripping.

 What should seniors do when sidewalks are icy?

Under extreme conditions staying at home is definitely a good option. If one must step out, then walking with a helper is the best option. Special studded shoes and a studded cane will also help reduce the chances of a fall.

 Should seniors walk at night?

That depends on several factors such as the outdoor lighting conditions and the visual acuity of the senior. A helper or family member to assist the senior is often suggested for walking outside at night.

 Tell us about eye sight in general and its effect on the risk of falling.

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It’s a good idea to have a regular vision check up with an eye doctor or an optometrist as reduced vision is a contributing factor that increases the chance of falling. You need to see where you are going.

 How should caregivers and family members walk seniors? And how should they support the senior?

We have to differentiate when we use the term “senior.”

Happily, there are many seniors who are in good health and do not need to be assisted when they walk. On the other hand, a senior that has been diagnosed as someone who needs to be assisted by a human aide as s/he walks should be assisted in the right way. That is, the helper should place his or her hand or arm under the armpit of the senior and remain close to the senior as s/he walks. Just holding the seniors hand is not the ideal manner. The helper must be prepared to catch the senior in case of a fall, and just holding his or her hand won't help that much.

 What home safety tips for seniors can be implemented to reduce the risk of fall injuries?

There are many different things that can help reduce the risk of falling at home including:  the senior should walk in his/her home with the proper shoes on or walk barefoot;  they should avoid walking only in socks as mentioned above;  all the small carpets should be removed;  all obstacles on the floor including T.V. wires, phone wires and other cables must be removed and placed along the walls; the rooms in the house should be organized in a way that makes the distances of walking shorter. For example, one can put the bed closer to the bathroom; in addition every night the senior should make sure that there is a clear unobstructed path from the bedroom to the bathroom before going to sleep; he or she should also make sure to use a walking aid when going to the bathroom if instructed to do so and not just depend upon walking to the bathroom by being supported by the walls and furniture.

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 Should seniors have shower holders installed?

Yes, that is highly recommended to avoid falls as the shower floors can get slippery when wet.

 Is physiotherapy useful to reduce the risk of falling?

Physiotherapy is one of the most effective ways to prevent falls in seniors as there are specific exercises and treatments that are specifically designed to prevent falls by improving the person's balance, both walking and standing, in addition to improving their reaction time to disturbances in their balance.

Many places in the world recommend this program to every senior whether he or she has had a history of falls or not.

Have a healthy and safe summer! HL

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Richard Bouzaglou is the director of physiotherapy services at the AMS Clinics. He can be reached at Richard.bouzaglou@amsclinic.ca

Healthy Living | 23

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26 | Healthy Living

healthy recipes

Beet Hummus We often think of hummus as the exclusive domain of the chickpea. When local farmers’ markets started selling this bright purple version, it really made some heads spin. This is looser than most hummus; you can cut back on the beet stock (or reduce it by half) to make it thicker. This is great with pita bread or in place of mayo in a sandwich. See recipe on next page  Excerpted from Batch: Over 200 Recipes, Tips and Techniques for a Well Preserved Kitchen. Copyright © 2016 Joel MacCharles and Dana Harrison. Published by Appetite by Random House, a division of Random House of Canada Limited, a Penguin Random House Company. Reproduced by arrangement with the Publisher.

All rights reserved.

Healthy Living | 27

healthy recipes

Beet Hummus

Fishcakes

SERVINGS: 2–3 EFFORT: 10 MINUTES ELAPSED: 30 MINUTES

SERVINGS: 4 EFFORT: 30 MINUTES ELAPSED: 45 MINUTES

3 ¼ 2 2

½–1 c up gravlax, according to taste, roughly chopped then measured (recipe follows) 3 cups mashed potatoes, with or without skins (5–6 medium potatoes if boiling from scratch) 1 egg, lightly beaten 1 large onion, diced 2 tsp powdered mustard ½ tsp sweet paprika Coarse salt Black pepper 1/3 cup all-purpose flour Vegetable oil for frying

cloves garlic, peeled cup tahini tsp ground cumin tsp sesame oil (or an additional 1 Tbsp tahini) 2 Tbsp fresh lemon juice (add more if you wish) 1 quart jar of pressure canned beets ¼ cup beet stock (the liquid the beets were preserved in) Olive oil (optional) 1. Place the garlic in a blender, and chop until fine.

2. Add the tahini, cumin, sesame oil, and lemon juice to the blender. Scrape the sides to make sure the garlic is incorporated, and blend for 10 seconds.

3. Add the beets and blend until smooth. Add the beet stock, 1 Tbsp at a time, until the hummus achieves the texture you like (you may not use the whole ¼ cup, or you may have to add more).

You can chill the hummus in the freezer for a few minutes before eating, but that’s optional. Serve in a bowl and top with a drizzle of olive oil.

Great wit h pita bread or in place of mayo in a sandwich !

1. If the gravlax is very salty, you can soak it in cold water for an hour or more before cooking. Taste as it soaks (cooking will not remove the salt).

2. Mix the potatoes with the gravlax, egg, onion, mustard, and paprika in a large bowl.

Season liberally with salt and pepper.

3. Spread the flour on a plate and season liberally with salt and pepper.

4. Form the mixture into 8–10 large patties, about 2/3 cup of the mixture in each.

5. Preheat the oven to 200°F. 6. Dredge the cakes in the flour and place them in a single layer on a plate or baking tray.

7. Heat a large frying pan on medium-high then add enough oil to shallow-fry the cakes. The oil should be at least 1/8-inch deep. Cook the fishcakes in batches, adding oil as needed, making sure to leave room between each one. Keep the cooked cakes warm in the oven while you cook the rest.

Salt-Cured Gravlax in Olive Oil Salt Gravlax is one of the easiest preserves in the world to make. Season the fish, cover it in salt and something sweet, and wait for a few days before rinsing well. This recipe elevates it further with a soak in a bath of oil.

LEVEL: ●   YIELD: 1 LB EFFORT: 15 MINUTES ELAPSED: 2 DAYS EAT: WITHIN 10 DAYS 1 1 1 3 3 2 3

lb salmon fillet, skin on Tbsp maple syrup Tbsp powdered mustard Tbsp kosher salt Tbsp fresh lemon juice tsp lemon zest shallots, shaved with a mandolin 3–4 bay leaves 2–3 large sprigs of dill (or 2 tsp dried dill weed) Olive oil

YOU WILL NEED: Terrine pan, bread pan, or small bowl that will hold the salmon.

1. Coat the salmon in maple syrup before scattering the mustard and salt on all sides.

Press the dried ingredients into the fish to coat. Mix together the lemon juice and zest, shallots, bay leaves, and dill to make a cure. Place the salmon in a snug container, pour over the cure, seal tightly, and refrigerate for 24 hours.

2. Thoroughly rinse the fish under running water, discard any liquid, and clean the container and return the fish to it.

3. Cover the fish with olive oil, cover tightly, and refrigerate for another 24 hours.

4. To serve, cut into thin slices. As your knife nears the skin (which will be thick from curing), turn it away from you to remove the skin.

VARIATIONS: Replace the maple syrup with honey, add black peppercorns to the cure, or cold smoke for 2 hours after curing and before resting in olive oil.

Excerpted from Batch: Over 200 Recipes, Tips and Techniques for a Well Preserved Kitchen.

Copyright © 2016 Joel MacCharles and Dana Harrison. Published by Appetite by Random House, a division of Random House of Canada Limited, a Penguin Random House Company.

Reproduced by arrangement with the Publisher. All rights reserved.

28 | Healthy Living

ith a Eat w or dinner f or salad ggs f e d ie or fr fast! break

Fishcakes Although crab cakes take center stage at most restaurants, fishcakes are the star of the show in Joel's family. They were often made from leftover boiled or mashed potatoes with other leftover veggies tossed in. They can be eaten with a salad for dinner and with fried eggs for breakfast. And you can add ketchup or mustard pickles. You can keep the cooked fishcakes warm in a 200°F oven while cooking the others. These also freeze well. To do so, lay them on a cookie sheet and wrap in plastic. Once they are frozen solid (over- night will do), transfer to a container with as much air removed as possible. ď ź Recipe on previous page

Healthy Living | 29

healthy recipes

Raspberry Jam

Waterbath

Alcohol is an interesting ingredient to add to a jam. The addition is for flavor; if you’re cooking the booze with the fruit, your final jam will contain little (if any) alcohol at all. The jam will taste fine without it, but the brandy adds warmth and transforms the jam from a sweet condiment to a balanced ingredient suitable for wider range of cooking.

LEVEL: ● ●  YIELD: 5–6 HALF-PINT JARS EFFORT: 30 MINUTES ELAPSED: 2 HOURS–2 DAYS EAT: WITHIN 1–2 YEARS 4 3 ¼ 20 ¼

cups raspberries cups granulated sugar cup fresh lemon juice whole peppercorns cup brandy (optional)

YOU WILL NEED: Cheesecloth

n dditio the a y and of br armth w adds ! e jam to th

1. Crush the raspberries with the sugar and lemon juice in a large non-reactive bowl. Cover loosely with a clean towel and place on the counter for 1–2 hours or in the fridge for up to two days.

2. Prepare your canning pot and rack, and sterilize your jars and lids.

3. Create a jelly sack with the cheesecloth and place the peppercorns inside it.

4. Put the jelly sack in a pot with the raspberries and their liquid. Add the brandy and bring to a boil over high heat before lowering to a simmer. Skim off any foam and simmer until the gelling point, about 10 –15 minutes.

5. Remove the jelly sack from the pot.

6. Remove the jars from the canner and turn the heat to high. Ladle the jam into the hot jars, wipe the rims, and apply the lids. Process for 10 minutes. Remove the jars and allow them to cool.

Excerpted from Batch: Over 200 Recipes, Tips and Techniques for a Well Preserved Kitchen. Copyright © 2016 Joel MacCharles and Dana Harrison. Published by Appetite by Random House, a division of Random House of Canada Limited, a Penguin Random House Company. Reproduced by arrangement with the Publisher. All rights reserved.

30 | Healthy Living

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