Healthy Living, The Magazine For Life | Spring 2019

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A step-by-step guide for tying the knot without becoming unravelled

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Stand Up To Cancer Canada is a program of EIF Canada, a Canadian Registered Charity (Reg. #80550 6730 RR0001).

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Photography: Andrew Macpherson

Kim Cattrall, Stand Up To Cancer Canada Ambassador Katherine Chan, Breast Cancer Survivor

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Spring Forward

THE MAGAZINE FOR LIFE

SPRING 2019 EDITION PUBLISHED BY

Spring. A new beginning. A time to forget the mistakes of the past and press on to greater achievements in the future.

A time to come out of our winter cocoons and enjoy all that life has to offer.

The team at Healthy Living Magazine has brought to you some practical methods to help you move through that metamorphosis, to shed off those winter coats and enjoy the warm months to come.

As the weather warms, we begin to have an inborn desire to rekindle our link to nature. One way to do that is to grow our own food, organically. But where to start? Melissa Bee gives us a method to get fresh, in-season produce and improve our diet without breaking the bank. And speaking of breaking, Danielle Chan provides 10 easy ways to protect our bones from becoming fragile.

Spring is also a time to look at making changes. We often think of “New Year’s Resolutions” as being something that we proclaim during a party at the beginning of the new year, but the change of a season is also a good time to pause and take stock of where we are, and where we want to be.

Whether it’s time to become more physically fit, or fiscally fit as a family, we have some hints about where to start in the pages that follow.

Spring. A time to look to the future, because after all, that’s where we’ll spend the rest of our lives.

The Town Crier Of Markham Inc. 1 Town Crier Lane Markham, Ontario L3P 2T9 416.498.4996 Publisher@TheTownCrierOfMarkhamInc.ca VICE-PRESIDENT OPERATIONS

Carolyn Ryan Carolyn@TheTownCrierOfMarkhamInc.ca EDITOR

Editor@HealthyLivingMagazine.ca CONTRIBUTING WRITERS

Colleen McMahon Danielle Chan Darall Leon Ed White GoodLife Fitness Melissa Bee Tia Conrad Peter Swift 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. 101 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

4 | Healthy Living

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12 WATCHING AND IMPROVING YOUR EATING HABITS Enjoy a healthier body by creating healthy habits.

14 PROTECT YOUR BONES FROM BECOMING FRAGILE Follow these 10 easy steps to strengthen your bones daily.

16 A BEGINNER'S GUIDE TO ORGANIC GARDENING How to get fresh, in-season produce and improve your diet without breaking the bank.

18 CUTTING THE FINANCIAL CORD

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How to prepare your grown children, and yourself, for financial independence.

Smart sn ack idea s and othe r tips to impro ve yo ur eatin g habits!

20 GET FIT AS A FAMILY 6 ideas to get the whole family up and moving!

22 HOW TO STAY HEALTHY PAST 40 10 habits that will serve you well.

16 gardening 18 family 20 fitness 22 health 25 marketplace 26 healthy recipes 28 last word on health

teas rbal e h y h Healt o ur the y o o s to ! to ms symp

26 HEALTHY RECIPES Sweet Potato and Cinnamon Brownies and Tuna Melt Khachapuri with Zaatar and Poppy Seeds

28 HERBAL TEAS TO EASE 7 EVERYDAY AILMENTS Relieve minor ailments with versatile and delicious herbal teas.

30

UP FRONT

THE FACTS ABOUT

5

MENTAL ILLNESS Mental health is a topic that is getting a lot of attention recently. While we move to remove the stigma around it, many people are still consumed by myths that are rooted in fear and misinformation. What are the real facts about mental illness?

 Declutter & Clean

Prakash Masand M.D., a psychiatrist and founder of the Centers of Psychiatric Excellence (www.copepsychiatry.com) breaks down 10 common mental health myths:

MYTH:

Bipolar disorder is just another name for mood swings FACT: Bipolar disorder is a serious illness with severe mood swings that interfere with one’s functioning and can lead to suicide.

MYTH:

Once you feel better you can stop taking your psychiatric medication FACT: Almost all patients with psychiatric illness need maintenance treatment for a period of time and sometimes lifelong to prevent relapses and recurrences just like diabetes and heart disease patients.

MYTH:

Psychiatric illness is a result of bad relationships.

FACT: All psychiatric illnesses have a genetic component and an environmental component, bad relationships being one of several factors.

8 | Healthy Living

MYTH:

Suicide is not a problem in North America.

FACT: Suicide is a major preventable public health problem. There are approximately 123 suicides in the U.S. every day.

MYTH:

Treatment for psychiatric illness is a cop-out by weak people.

FACT: Treatment is necessary for psychiatric illness like it is for any other medical condition.

MYTH:

Psychiatric illnesses are due to weak character or inadequate coping skills.

FACT: Psychiatric illness are medical illnesses with biological and psychological origins like all other illnesses.

All patients with Schizophrenia are dangerous.

MYTH:

TIPS TO CREATE YOUR OUTDOOR LIVING ROOM

The first step is to clear dirt and clutter from the space. Store lawn equipment, children’s toys, and pet play things in a shed or garage. Give the entire area a good scrub down, sweeping away dust and debris to create a fresh, clean canvas.

FACT: Only a small proportion of patients with schizophrenia can be violent, usually when untreated.

 Invite the Outdoors In Blending interior and outdoor living spaces helps the exterior area feel like an extension of the home. Ensure blinds and curtains are open to the family yard, highlighting the outdoor oasis. Make certain the indoor and outdoor décor complement one another and utilize similar colors, materials and styles.

MYTH:

Talk therapy is just whining about your problems.

 Create Cozy Sitting Areas Create easy traffic flow throughout the outdoor living room, while offering a number of places for people to sit – at a table, around a fire pit, or in a cozy chair configuration. Offer some shade by using umbrellas or outdoor curtains to minimize sun glare and maximize visions of enjoyment in the outdoor living room.

FACT: Several types of talk therapy like cognitive behavior therapy are as effective as medications in treating mild depression and anxiety disorders.

 Soften the Outdoor Space Introduce a few soft design features into the outdoor area to create an inviting atmosphere. Rugs, throw pillows and upholstered patio furniture are a few ways to accomplish a “cozy” feel. Ensure these items are looking fresh and clean and not worn and dated. Create outdoor ambiance by hanging string lighting, introducing a fire pit in the center of a patio, setting up a zen-like water feature, or adding candles, small plants and freshly-cut flowers to tabletops.

MYTH:

ADHD is a new way to explain bad behavior.

FACT: ADHD often persists into adulthood in 40% of cases and is a real problem for many children.

 Utilize Living Landscapes

MYTH:

Nothing says “welcome home” quite like a beautiful living landscape, complete with flowering shrubs, trees, flowers, and other vegetation. Freshen up the family yard by weeding, mulching and planting flower beds and pots with colorful flowers and verdant plants. Vases of flowers can also help bring life – and a pop of color – to outdoor tablescapes.

Depression is just sadness that will go away.

FACT: Depression is a serious medical illness with morbidity and mortality.

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Healthy Living | 9

UP FRONT

NEW &newsworthy

‘GYM DATES’ THE PERFECT SOLUTION FOR MULTITASKING SINGLES Juggling the demands of work, errands, spending time with friends and family, plus exercising regularly, more Canadian singles are finding themselves with no time for romance.

Now, more people are choosing the gym as their favourite dating venue.

Working out is a great way to spend fun, informal time together and can be the most convenient option for stressed-out singles.

It’s not surprising that millennials are the most likely demographic to find romance at the gym. Six out of 10 say they prefer to meet romantic partners through shared interests. And fitness is a huge interest among that cohort -– nearly nine out of 10 (87%) work out more than once a week.

Not only that but millennials are lonely and tired of dating – they’re 65 percent more likely to feel lonely and 36 percent more likely to feel burned out by dating.

A gym date sounds like the perfect answer. Exercising together reveals important details about your date – you learn about their work ethic, ability to have fun and maybe even how they respond to instructor input during a fitness class.

Physical activity with a potential partner is also a great way to amplify attraction. In fact, the body reacts to exercise in the same way as it does when we feel attracted to another person – our palms sweat, our face flushes, and our heartbeat speeds up.

Even better, studies show that when we exercise with someone who we find attractive, we get more from our workout. And we’re more likely to choose a romantic partner who shares an interest in being active.

But a gym date can go badly if you don’t plan ahead. Here are some dos and don’ts for the perfect gym date:  If you’re choosing a group fitness class, DO pick one that’s suitable for multiple skill levels.

Yoga, spin or dance-inspired classes like BODYJAM are great options.

Most gyms allow members to bring a guest.  Do dress to impress. Gym clothes that are functional and presentable are key. Consider buying a new outfit. It might serve as a confidence boost.  Choose cardio if you want to chat. If you’re looking to get to know

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each other better, consider doing some cardio to have more time to chat. If you’d rather not make small talk, opt for a group fitness class where you can only talk before and after the workout.  Don’t try to exercise for too long. Aim for 45 minutes at first. If you go much longer, you’ll be too tired and sweaty to enjoy the rest of your date.  Don’t objectify your date. Feel free to comment if they seem strong or fit, but don’t go overboard, and don’t stare.  Do check your ego at the door.

Show you’re fit but try not to show off. The date won’t go well if you seem full of yourself.  Don’t wear headphones. The goal is to have fun with your date.

Save the beats for solo time.  Don’t do PDAs. Remember you’re in a public place. Try not to make those around you feel uncomfortable.  Do plan for a meal or drink after the workout. This will be your chance to really get to know each other and rehash the highlights of your sweat session.

– GoodLife Fitness

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Healthy Living | 11

LIFESTYLE

WATCHING AND IMPROVING YOUR

Eating Habits Healthy eating habits for a healthier body.

BY DARALL LEON

YOUR FIRST STEPS TOWARD enjoying a healthier body come from what you eat. There are several guides out there, and also some tips presented here, that you can consider. This starts with watching what you eat, including the portions, calories, and nutrition you are getting. Here are several habits you can review.

Plan out your portions

When you prepare yourself for dinner, consider how much food you plan to place on your plate. Think about taking smaller portions and managing the amount of food you consume.

This is especially important during the winter when people have a tendency to spend less time exercising. The onset of cravings or sudden increases of hunger can lure many people into the kitchen for a quick snack.

Before opening the cupboards, first consider whether you are feeling true hunger or just a simple craving.

Smart snacking

If you do need a snack, keep a supply of freshly cut vegetables and fruits in the refrigerator. Before going out, pack a fiber-filled snack to help stave off hunger or cravings.

If you are eating with company, do not get too distracted by conversation, and do not rush your meals; allowing your body to be satisfied by the food can help prevent cravings later in the day.

Many people enjoy snacks such as popcorn in front of the TV or during a movie. However, the distraction may lead you to eating more than you should.

Before sitting down in front of the tube, limit your portions so you do not eat an excessive amount.

Monitor your eating

An additional step you can take is to start keeping a daily record of your eating habits, and then reviewing your notes at the end of each day.

This can be an effective technique for monitoring your diet and making adjustments as necessary.

If you plan to be healthier, then make the necessary steps to monitor and adjust your eating habits. In addition to the tips presented here, you can also work with local fitness experts or dietitians to develop a personalized plan for you. By paying more attention to your eating patterns and avoiding overindulgence, you can begin to experience positive changes and results. HL

Healthy Living | 13

SENIORS

10

Easy Ways to

Protect Your Bones from

should eat, let's talk about what you should drink. If you love coffee, try to limit your daily intake to one to two cups, as caffeine increases urinary calcium loss, especially in women. If you really need your caffeine fix, choose green tea or other teas that are high in antioxidants.

Studies show that tea drinkers have a lower risk of osteoporosis.

it but gravity actually helps you form new bone tissues and helps make your bones stronger by stressing them out. Examples of good exercises are walking, lifting weights and squats. If you already broke a bone in the past or you have osteoporosis, be sure to consult your health provider first before starting any new exercises.

➻ Go out more

per day

Bask in the early morning sunshine.

The best source of vitamin D is still the sun. Spend a few minutes outdoors doing tai chi, yoga, gardening, playing sports, etc. or simply hang out in a park and socialize with friends and family.

The vitamin D plus the stress-reducing effects of being active and being with family and friends will give your health a boost.

Becoming Fragile How to avoid falls and strengthen your bones daily. BY DANIELLE CHAN

➻ Do some weight-bearing exercises

Weight-bearing exercises are exercises that use your feet and legs to support you as you move. You might not now DID YOU KNOW that falls are one of the most common causes of injury in the elderly? Falls can cause all sorts of problems, like concussions, brain injuries, fractured bones, etc., which can all lead to more health problems. As you age, you become less steady on your feet.

The good news is you can strengthen your bones daily with just 10 easy steps.

➻ Choose calcium naturally (and carefully)

Milk equals calcium, which leads to good bones, right? Think again. Studies have shown that countries that have the highest consumption of traditional dairy products also have the highest rates of osteoporosis-related fractures. This is because different dairy products have different effects on bone density.

The quality of your dairy matters.

Dairy that has more salt accelerates the removal of calcium from the body.

Quality, organic yogurt and nonfat milk are some great choices. Dark green vegetables, such as kale, broccoli and

14 | Healthy Living

spinach, are great sources too. Getting calcium from food is better than taking supplements, since you don't risk overdosing. People who are taking blood thinners should consult their doctors before loading up on dark green vegetables, as they help clot blood.

➻ Eat quality protein

Protein is a tricky nutrient. It increases calcium loss, but it is also essential for normal bone formation. Too much of it is bad for the kidney, but too little can lead to low bone mineral density. The recommended portion is 2-3 oz or as big as a bar of soap.

When eating meat, choose grass-fed beef, lamb, organic chicken and organic turkey.

➻ Eat holistically

The best and safest way to get your daily supply of vitamins and essential nutrients is through food. Getting enough calcium and protein are not the only nutrients you should be

concerned about. You want other vitamins, minerals and nutrients, such as magnesium, vitamin K, boron, silicon, zinc, manganese and copper.

These other factors are essential in bone formation and calcium absorption.

Eat a variety of fruits and vegetables daily. They will not only help support your bones, but boost your immune system and your gut microbiota.

➻ Drink your eight glasses Water is still the best beverage for any age. Don't drink soda as they leach calcium from your bones. They also prevent your body from absorbing bone-building nutrients. Water hydrates all your systems inside and out and helps flush out toxins from your body.

➻ Take care of your adrenals

It's important to take care of your adrenals at any age, but especially in your senior years. The modern man is bombarded with so much stress that adrenal fatigue has become common in many countries.

The adrenals are involved in hormone production, blood sugar metabolism, pulmonary function, central nervous system processes, cardiovascular function, gastrointestinal function, etc. If you develop adrenal fatigue, your body might have a hard time absorbing nutrient like protein and calcium which can lead to brittle bones.

Get rid of stress and eat a healthy, balanced diet every day filled with organic fruits and vegetables and grass-fed meat.

➻ Laugh more often

Laughter truly is the best medicine as it boosts the immune system, relaxes and recharges you and eliminates stress. Low stress levels are good for the adrenals.

Read the funny pages, watch some comedy movies with your family or play with your pet and grandkids.

You can also do something fun, like bowling, laughter yoga, karaoke or having a stress-free party at home.

Incorporate these ten tips in your daily routine to protect your bones and live a healthier, fuller life. HL

Do you know the signs of a stroke?

Act F A S

T because

the quicker you act, the more of the person you save

➻ Healthy oils

Not all fat is bad. Your body needs fat in order to absorb fat-soluble vitamins such as A, D, E and K. Vitamin K helps build strong bones. Fat gives your cells structure and is vital for optimum brain, nerve and heart function. Good fats help you lose weight and an ideal weight is good for the bones.

Sources of good fat include virgin coconut oil, olive oil, avocado oil and nuts.

F ACE is it drooping?

A RMS can you raise both?

S PEECH is it slurred or jumbled?

T IME to call 9-1-1 right away.

➻ Choose your drinks wisely

Now that we're done with what you

© Heart and Stroke Foundation of Canada, 2014

Healthy Living | 15

GARDENING organic garden. Most notably is the fact that it is a great way to get fresh produce from just a few steps outside the back door. When gardening is a family activity, it’s a fun and educational way to spend time together. But the benefits don’t stop there!

A BEGINNER’S GUIDE TO

› ORGANIC GARDENING SAVES MONEY

ORGANIC GARDENING

As mentioned earlier, organic fruits and vegetables are high priced compared to conventional foods available at grocery stores, health food stores, and farmer’s markets. A productive organic garden not only saves money when it comes to buying perishable produce, but it also reduces the number of shopping trips that are necessary. That benefit lasts long into the winter if the harvest is preserved and stored properly.

› ORGANIC PRODUCE TASTES BETTER

Nothing compares to the taste of fresh fruit or vegetables that have been plucked from the plant, vine, or tree.

Those natural flavors are enhanced by organic gardening, producing an incredible taste that is nothing like the commercial produce available at the supermarket. Unlike produce grown using pesticides and other chemicals, organic produce can be eaten directly out of the garden for a truly spectacular treat.

› ORGANIC PRODUCE IS HEALTHIER

Get fresh, in-season produce and improve your diet without breaking the bank.

BY MELISSA BEE

16 | Healthy Living

ORGANIC FOODS have become mainstream staples over the last few years, for good reason. Not only are organic fruits, vegetables, and grains free of harmful chemicals and toxins, they’re also delicious and highly nutritious.

Going organic is an expensive endeavor for a family shopping in an average grocery store. Organic foods are generally priced between 10 and 30 percent higher than other products, which puts them out of reach for some families. Organic gardening is a lessexpensive and more rewarding option for families who want to improve their diets without breaking the bank. It’s also beneficial in some unexpected ways.

The health benefits of organic gardening begin with the act of preparing and tending the garden. All that extra exercise is good for the body, mind, and spirit. Plus, since organic produce isn’t laden with potentially harmful chemicals residues, there’s no need to be concerned about washing them thoroughly. Finally, organic produce is generally higher in vitamins and minerals that a body needs to perform optimally.

› WHAT IS ORGANIC GARDENING?

Perhaps the best way to describe organic gardening is that it’s growing plants without the addition of chemical fertilizers, pesticides, or herbicides. It is also about growing a garden that is in tune with nature, ensuring the local ecosystem remains balanced. Organic gardeners observe natural processes and try to duplicate them in their gardens to produce rich soil capable of growing nutritious fruits and vegetables.

› ORGANIC GARDENING IS ENVIRONMENTALLY FRIENDLY

› BENEFITS OF ORGANIC GARDENING

When chemicals like pesticides, fertilizers, and herbicides are added to a garden, they can leach into the

There are many benefits to growing an

soil and make their way into the water supply. Some of these chemicals have been shown to cause cancer and other illnesses in people. They are also often blamed for excess bacteria in rivers, lakes, and other bodies of water that kill off or harm wildlife.

Organic gardening, on the other hand, is based on building up the organic matter in the soil which benefits the garden and surrounding areas. It also creates a toxin-free zone for small mammals, birds, and beneficial insects that create a balanced ecosystem.

› ORGANIC GARDENING IS PROFITABLE

An organic garden is an investment in both time and money, but it’s well worth it for a homeowner. By eliminating harmful chemicals and adopting a more natural way of growing, a home’s perceived value is higher. Environmentally conscious families are more than willing to pay a premium with a well-established organic garden on the property.

› ORGANIC GARDENING IS COMMUNITY-MINDED

Growing an organic garden isn’t a selfish act despite the many personal benefits a person can reap. By working with nature, rather than using chemicals, gardeners are actually improving the lives of everyone who lives in their community. They can rest assured that what they do in their garden doesn’t negatively affect their neighbors next door, down the street, or across town.

In fact, they’re improving the local environment, so it’s better for everyone.

› GETTING STARTED WITH ORGANIC GARDENING

Starting an organic garden requires a bit of work to build up the soil to ensure that it contains the nutrients necessary to grow vigorous plants.

Soil can become depleted over time, making it difficult for plants to take hold and grow properly. Bagged topsoil can be added to ensure the topmost layers of the soil are rich and full of nutrients. However, this may not be enough to create a lush garden. If the soil is particularly poor, it may be

necessary to take additional steps to restore the soil to its full potential.

› AMEND SOIL WITH COMPOST

The best way to amend soil is by adding composted organic material to it.

Materials such as grass clippings, leaves, plant material, vegetable and fruit scraps and even manure from non-meat eating animals decompose over time, producing a nutrient-rich material. When added to the garden soil, microorganisms that are beneficial to plant growth and fruit production are released. It’s also a great way to improve clay and sandy soils.

› CHOOSE PLANTS WISELY

While organic gardening is about eliminating chemicals and growing plants under more natural conditions, it’s also about choosing the right plants for the geographic location. Climate, soil composition, sunlight availability, and water needs of plants should be considered to ensure the garden is suitable. Luckily, there are a huge variety of vines, plants, and trees that grow in every climate in the country, so there’s no shortage of choices.

› APPLY MULCH

One of the best ways to ensure that nutrients continue to percolate down into the garden plant’s roots is to apply a layer of organic mulch. Since it’s a natural material, it will slowly degrade over time, creating a rich layer of organic material that helps the soil retain its beneficial microorganisms. Organic mulch is also a great way to retain moisture in the garden, so plants stay hydrated during the hot days.

There is increasing interest in organic produce as consumers realize that the produce they’re finding at the store isn’t as healthy as they once believed.

In fact, most of the conventional produce available is laden with chemical herbicides, pesticides, fertilizers, and other chemicals. Organic produce isn’t the least expensive option at the grocery store, in fact, it’s substantially more expensive. Growing an organic garden not only provides families with fresh, in-season produce, it also helps them put away a little for the cold months. HL

Healthy Living | 17

FAMILY

and how to balance a checkbook, during their school career.

If you are concerned about the financial independence of your grown children, you need toke a proactive approach. Here are some steps you can take to set a path for financial independence for your adult children.  Take a family course on responsible finance. Churches, schools and community centers often hold classes in financial responsibility, so seek one out and attend as a family.  Gift your favorite financial books. If you have a favorite financial book, give it to your kids. Better yet, sit down and read it as a family.  Go over current finances with your adult children, including how much money they make, the rent they pay and the essential bills they face.

Identify possible ways to save and

Cutting the Financial Cord

BY TIA CONRAD

 Make a List of the Bills You Are Currently Covering

It is easy to lose sight of just how much you are still spending to support your adult children. Many parents are in denial about the subject, and their kids may have a vested interest in not knowing.

If you are serious about cutting the

your H appily EvEr a ftEr starts HErE AS A PARENT, you want the best for your children, no matter what their age.

Even after your kids have grown up and flown the nest, the temptation to help out is strong.

Many parents find themselves in just this situation – helping out financially long after their formal and legal responsibilities have ended. Sometimes that help means paying the cell phone bill for an otherwise independent son or daughter. Sometimes it means making car payments or paying down credit card debt. But no matter what form it takes, these financial interventions can be dangerous to your own financial well being, and counterproductive to the financial independence of your children.

So how do you cut the cord without destroying the family relationships you have worked so hard to build? How do you protect the financial interests of your grown son or daughter without putting your own financial future at risk? Here are some tips to set up your kids, and yourself, for financial success and independence.

financial cord, start by making a list of the bills you are currently paying. Do not forget about recurring payments, like the monthly cell phone bill or the car payment.

Lay it all out when you meet with your otherwise independent son or daughter, then make a plan for withdrawing that support. You may want to start with the smallest monthly bill, working your way up as your child become more financially responsible down the line.

It is not easy to cut the cord, especially when your adult children still need your help. Financial independence does not happen all at once; it is a learning process, and the sooner you, and your adult children, head down that road, the better. If you want your own financial future to be more secure, helping your adult children get on their feet is always a good place to start. HL

Jamieson Dean Photography

How to Prepare Your Grown Children, and Yourself, for Financial Independence

discuss those strategies with your son or daughter.  Create a budget with your son or daughter. Basic budgeting is a cornerstone of financial responsibility, and mastering the skill will be key to long-term success.  Offer short-term assistance while your adult children master the skills they are learning. Create a plan for financial independence and review progress on a regular basis.

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Healthy Living | 19

FITNESS

6

Ways to Get Fit as a Family

YOU CAN’T AVOID the many news stories and research findings that all make the same point: the modern sedentary lifestyle causes real health problems. Doctors and scientists emphasize the critical need to move more and sit less. As parents, you want to be active so you can stay healthy and keep up with your kids, and you want to form good healthy habits in the next generation.

If you created a goal to be more active in 2019, why not make it a family project? Here are some ideas to get the whole family up and moving:

1

Limit Screen Time

Screens – whether television, computer, tablet, or phone - are pr obably the biggest obstacle to fitness plans. There are so many sources of entertainment tempting everyone to sit and watch or sit and play. Research has shown that limiting screen time is especially important for kids, but it’s hard to enforce the rule when they see mom and dad using devices continuously. So do your best to make it a family rule and create strong boundaries on times and places when screen use is okay and when it’s time to find other things to do.

2

M odel

Good Fitness Behavior

Controlling your own screen time is just one part of your challenge to get fit as a family. As a parent, you need to demonstrate the behavior you want to see in your kids. Make sure your kids see you getting in your exercise, and project a good attitude about it. If you complain,

20 | Healthy Living

so will they! Finding ways to make fitness fun for the kids will make it more fun for you as well.

3

Plan Family Activities

When planning family outings, look for opportunities to build in physical activity. There are plenty of opportunities all around you to get out and walk or hike or ride a bicycle.

Explore local nature trails or just go to the nearest park or playground.

For special treats, go to a local water park in warm weather, or check out a festival or county fair on a weekend.

Watch for a Groupon or other deals on indoor play locations like Monkey Joe’s or Sky Zone, or a local skating rink or bowling alley. All of these activities will have your whole family getting plenty of exercise without even realizing it!

4

Turn Chores into Active Games

You don’t have to leave the house to get some movement into your day. Get kids involved in routine chores by turning them into games and contests. How quickly can they straighten their rooms or collect clutter throughout the house?

Time them and see.

One family hated weeding the garden and flower beds until their dad had the idea of setting a bucket for each family member in the middle of the lawn. As they pulled weeds, they had to race back and forth to their buckets, and the first to fill their bucket with weeds was the winner. With a little creativity, you can make household chores something to enjoy rather than complain about.

BY COLLEEN MCMAHON

5

Play With Your Kids

The easiest way for everyone to get more exercise is to simply spend time playing together. Play games like tag or hide-and-seek with younger children. Young kids also love to imitate things that their parents are doing, so encourage them to join in when you turn on a yoga or aerobics video, or head out for a walk.

For older kids, play sports with them.

Shoot some hoops in the driveway or have a game of catch with a ball or a frisbee. At family get-togethers, try to find a game that can get everyone up and playing. Even the grandparents can join in on games like “Simon Says” or “Mother May I”, and the kids will love to see the grown-ups joining in.

6

Work Exercise into Daily Routines

It can be hard to find time for physical activity in a busy schedule, but you can get some extra steps in with a little creativity. If you drive your kids to school, try parking a block or two away and walking with them for the rest of the way. In the afternoons you can meet your child on foot and walk back to the car’s location. Bonus: no tedious carpool line in the school parking lot!

Just as you teach your child good hygiene habits like washing hands and brushing teeth, you need to teach them how to stay active, keeping them healthy now as well as later in life. Doing fitness activities with your kids will also create memories of good times together that they will treasure in years to come.

Make this year the one where you and your family get moving – together! HL

Healthy Living | 21

HEALTH when you’re unable to enjoy a full meal.

You’d be surprised how satisfyingly healthy snacks can be when you’ve already had lunch and find that you’re still hungry.

4› EXERCISE REGULARLY

Exercise is just as important as a healthy diet when you reach your 40s. At this age, the changes your body’s going through can actually put you at greater risk for problems with your muscles and bones. Regular exercise strengthens your body, helping reduce your chances of developing serious conditions like osteoporosis and heart disease.

For best results, it’s important to include both cardiovascular and resistance training in your exercise regimen. There are a number of popular programs that would fit the bill, but sometimes the best way to get into shape is to pick an activity you enjoy. If you’re going to make it part of your lifestyle, it has to be an activity you’re not going to dread.

HOW TO STAY

HEALTHY

PAST 40

5› STAY ACTIVE

Along with exercise, you should also make an effort to move more outside of the gym. Don’t think that working out religiously means that you can get away with sitting in front of the television and doing nothing for the rest of the evening. If you sit a lot at work, that’s already more than enough. Medical professionals now consider excessive sitting to be just as deadly as smoking.

Sedentary lifestyles contribute to increased inflammation, which can set you on a path toward chronic disease.

One of the most effective ways to counter the negative effects of sitting is to purchase a standing desk. If this isn’t possible, at least try to take frequent breaks for stretching and short walks.

Start taking the stairs and walking to lunch, instead of relying on elevators and cars. Do whatever it takes to keep your body in motion.

BY ED WHITE

IF YOU’RE IN YOUR 40s, you’ve probably developed numerous habits to help you manage your busy routine.

While some are undoubtedly useful, others are probably not good for you.

Your body is undergoing various changes, including your sleeping habits, interests, and daily responsibilities. For this reason, it’s important to create the types of habits that will serve you, rather than hurt you.

1› GET MORE SLEEP

Everyone knows that sleep is important, regardless of whether they heed that advice or not. However, it’s a good idea for someone in their 40s to reassess their sleeping habits to make sure they’re getting the rest they need. Sleep quality diminishes with age, partly due to stress, but also because of hormonal changes. Ensuring that you get the right amount of sleep will benefit your

22 | Healthy Living

immune system, reduce stress and allow your body to recover more efficiently from exercise.

2› DRINK MORE WATER

Another important habit worth picking up is drinking more water. Proper hydration offers a number of benefits for your bodily health, which becomes more important as you age. Try carrying a reusable water bottle to work and drink a full glass with each meal. If you’re out with friends, order a glass with each alcoholic beverage and finish it before ordering another round. You’ll suffer fewer hangovers this way since you’ll be more adequately hydrated.

3› MAINTAIN A HEALTHY DIET

Eating healthy can seem like a real challenge, these days. Fortunately, you’ll find that farmers’ markets have popped up in most major cities. They provide

a great way to get fresh produce for reasonable prices, while allowing you to add more variety to your meals, due to the availability of seasonal ingredients.

Once you’re in your 40s, it becomes harder to build and preserve muscle.

Aside from exercising, you have to make a habit of eating the right foods. This involves consuming a healthy amount of protein. Note that most government regulations are based on minimum standards and are typically on the low side. Individual needs can vary, and once you’re over 40, you should make an effort to consume 1 gram of protein for each pound of bodyweight. In other words, if you weight 180 pounds, you’ll need 180 grams of protein per day.

Snacking is just as important as your regular meals. Instead of running to the vending machine for bags of potato chips, try bringing some granola bars or a bag of nuts to work for those moments

6› CONTROL YOUR VICES

Even if you’re eating clean and exercising regularly, harmful vices can still cripple your health. It’s not

unusual for the bad habits of youth to follow someone well into their 40s. Interestingly, this is the time in a person’s life when the consequences of those habits begin to emerge. If you drink excessively, smoke, gamble or use drugs, it’s important to take a hard look at your life and take some action to get those vices under control.

7› TAKE CARE OF YOUR SKIN

If you’re going to take care of the rest of your body, don’t forget about your skin. Once you reach your 40s, you already have decades worth of exposure to ultraviolet rays contributing to the way you look. The more time you spend in the sun when you’re young, the older you can expect to look as you age. Using sunscreen on a daily basis can help minimize wrinkles and reduce your chances of developing skin cancer. For best results, look for one that includes a moisturizer.

8› MAINTAIN A HEALTHY SOCIAL LIFE

An individual in their 40s is often busier than they’ve ever been before. If this describes you, you’ll probably notice that between raising a family and pursuing a career, it’s hard to find time for your friends. At this age, it’s important to make sure that whatever free time you do have is spent with people whose company can actually enrich your life. Don’t hang out with someone just because they’ve been around for most of your life. Your friends should bring out the best in you, not add more problems to your life.

9› MEDITATE

Another good habit to implement is meditation. You can reap a number of mental and physical benefits through the consistent practice of meditation.

Modern life moves very fast, and anxiety waits around each corner. Keep in mind that humanity still carries the genes of its ancient ancestors, who developed stress responses to help them survive encounters with wild animals and other hostile tribes. These mechanisms are part of the reason why certain people

IT'S IMPORTANT TO CREATE THE TYPES OF HABITS THAT WILL SERVE YOU, RATHER THAN HURT YOU today are predisposed to overreacting to other types of threats. Meditation slows down the body’s natural reactivity, providing an opportunity to come up with more appropriate solutions.

10› GET REGULAR CHECKUPS

In addition to the habits mentioned above, it’s also important to see your doctor regularly. Getting regular checkups is the best way to ensure that the habits you’ve incorporated into your life are the right ones and that you’re doing everything possible to stay healthy. When you get a checkup, your doctor will check your heart, screen you for diabetes, measure your cholesterol levels, determine your BMI, look for signs of depression and determine whether you’re abusing alcohol or drugs.

They will also ask about tobacco use, what you’re eating and whether domestic violence is a problem in your home. The point of all this is to keep you healthy in every way, but it’s up to you to keep your appointments and get these things checked out. The last thing you want is to find out too late that you missed something important.

Once you get to your 40s, your body becomes more prone to developing degenerative diseases. The only way to reduce this risk is to make deliberate lifestyle changes. While this is undoubtedly difficult, you’re still at an age where it’s possible to successfully tackle these challenges. Remember that it doesn’t get any easier as you age and you’ll be less willing to change these habits when you’re 20 years older. HL

Healthy Living | 23

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Healthy Living | 25

HEALTHY RECIPES

HEALTHY RECIPES

Sweet Potato & Cinnamon Brownies

Tuna Melt Khachapuri with Zaatar and Poppy Seeds

Cinnamon has many researched and documented health benefits such as balancing blood sugar levels, lowering cholesterol and being an antioxidant. True or Ceylon Cinnamon comes from Sri Lanka or Southern India and makes the perfect refined sugar replacement and sugar inhibitor! Makes 6-8.

BEST E N OF TH JOYED STRA E OVE N ON IGHT OUT CE CO OLED

Khachapuri is a traditional Georgian dish of cheese-filled bread. Makes 4 large khachapuri.

INGREDIENTS ½ cup sweet potato puree (baked in skin, peeled and mashed well) ½ cup almond flour 1 tbsp almond or cashew butter 3-4 Tbsp Maple syrup ¼ cup cocoa powder 1-½ tsp baking powder pinch of salt 1-½ tsp true cinnamon 1 tbsp coconut oil, softened

INGREDIENTS: 2 cups shredded mozzarella cheese or dill havarti 2 cans Albacore Tuna 2 balls pizza dough (store-bought) (44 oz) 4 tsp zaatar 2 tsp poppy seeds 2 eggs beaten for brushing 4 eggs for baking

PREPARATION 1. Preheat oven to 375F. 2. Put all the ingredients in a bowl or food processor and process until well combined.

3. Line a baking sheet with parchment 4. Tip out the brownie mixture on the parchment shaping it into a rectangle about at least 1 inch high.

5. Bake for about 25 minutes or until the top crust has formed and is bouncy to touch.

PREPARATION: 1. Preheat oven to 475 degrees.

2. In the meantime, make your filling.

Mix together the cheese and tuna in a small bowl and set aside.

3. To form the khachapuri, divide the dough into 4 equal pieces. On two pieces of lightly floured parchment paper, roll each piece of dough into an oval shape.

4. Place 1⁄4 of the filling right in the center of the oval and spread out into vertical line. Fold top and bottom over slightly leaving the filling showing in the center, and then twist either end of the dough similar to twisting a candy wrapper.

5. Pinch end pieces closed to create a tight seal. You’ve formed your boat-like khachapuri!

6. Continue with the remaining dough and filling resulting in 4 khachapuri, two on each baking sheet. Press center down slightly with a spoon to create a well for

Trusha Patel, known as Canada’s Spice Queen™, is a former investment banking lawyer turned organic spice purveyor. As founder of the Spice Sanctuary, Trusha has quickly become one of Canada’s foremost spice experts and a respected resource in the culinary and healthy living markets. Trusha is a regularly featured expert on regional and national Canadian TV, has her own blog and is a guest writer for magazines including high profile brands such as Mind Body Green. www.spicesanctuary.com

26 | Healthy Living

FOR THESE EW SERVE IOUS N A DELIC BRUNCH! N TAKE O

the eggs that we will be adding later.

7. Transfer formed khachapuri’s on parchment paper to two baking sheets.

8. Brush dough with egg, and then top with zaatar and poppy seeds.

9. Bake for 9-12 minutes. Once golden and bubbly open the oven and pull baking sheets halfway out. Crack one egg into each well and bake for an additional 3-4 minutes until desired egg doneness.

Recipe reprinted with permission by Dini Klein. www.DiniKlein.com

Healthy Living | 27

LAST WORD ON HEALTH

HEAVENLY HERBAL TEAS TO EASE 7 EVERYDAY AILMENTS MINOR EVERYDAY AILMENTS sap your energy and get in the way of life, even when they’re not serious enough for you to seek medical help. However, herbal teas are versatile enough to soothe the symptoms of many conditions. If you suffer from any of these maladies, there’s a herbal tea or two to help.

all the time. Prolonged insomnia has been linked to an increased risk of heart disease, diabetes, and stroke.

Chamomile tea is rich in an antioxidant called apigenin, which calms your nerves and has a mild tranquilizing effect to gently usher you to sleep.

4 1. COMMON COLD

4 3. STRESS AND NERVOUSNESS

A bad case of the snuffles can leave you feeling terrible, and there’s not a lot a doctor can do to help apart than recommending rest until it passes.

However, two kinds of herbal tea can make a huge difference to the symptoms you experience.

Sage is excellent for clearing your airways and soothing sore throats, while oregano helps to ease congested coughs and reduce sinus pain.

Even if stress doesn’t keep you awake, it’s a part of modern life you don’t have to live with. Lemon balm is noted for its subtle mood-boosting effects, while lavender has been used for centuries to soothe nervousness and reduce tension.

4 2. INSOMNIA Sleepless nights have effects which can go far beyond leaving you feeling tired

4 4. SLUGGISH METABOLISM Having a low metabolism makes it difficult to keep your weight under control, as well as often leaving you lacking energy and feeling generally down.

Green tea contains the active ingredient catechin, which is said to

BY PETER SWIFT

provide a useful metabolic boost so long as you don’t combine it with caffeine.

4 5. NAUSEA AND VOMITING In traditional Asian medicine, ginger has been used throughout history to treat nausea and stomach upsets. Many people find it helpful in treating the nausea caused by motion sickness, while others recommend it for reducing the symptoms of morning sickness in pregnancy. However, if you’re pregnant, speak your doctor before starting any alternative treatments.

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4 6. LOWER DIGESTIVE COMPLAINTS From bloating to irritable bowel syndrome, lower digestive complaints can make daily life a misery. Peppermint has a noted calming effect on the digestive tract, thanks to its antiinflammatory and mildly analgesic properties.

Cinnamon basil is recommended for reducing bloating and water retention. It also balances the pH levels in your gut to encourage healthy flora.

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4 7. MUSCLE ACHES Whether they’re caused by exhaustion, tension, or an underlying illness, aching muscles make everyday activities uncomfortable as well as hindering sleep.

Chamomile contains both antiinflammatory and anti-spasmodic agents to calm sore muscles. For extra relief, lavender is particularly useful for reducing muscle pains around major joints like knees and elbows.

Some people reach for the medicine cabinet at the first sign of any ailment.

However, herbal teas are safe, versatile, effective, and delicious. If you keep a good stock of tea in your kitchen, you’ll be ready for whichever everyday illness life throws at you. HL

28 | Healthy Living

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