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Healthy Living COMPOSTING
Nature’s Recycling Process at Home
6
MONTH
Summer Planting Guide
BUSINESS PROFILES:
4 Amazing Businesses Keeping Bermuda Healthier
FINDING BALANCE Through Nutrition
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Drinking up to eight glasses of water a day will help you get clearer skin, feel more energized, lose weight and keep you well hydrated. Start by simply bringing a refillable bottle to keep at work and opt for water when dining out.
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9:20 AM www.ipn.bm • Healthy Living 2022 •08/02/2022 Island Living 3
Real Estate: Rentals. . . . . . . . . . . . . . . Pg 14
Contents
Related Services: Atlantic Cleaning. . . . . . . . . . . . Pg 8 BAC . . . . . . . . . . . . . . . Pg 5 & 8 Bermuda Cancer & Health . Pg 9 Bermuda Elite Cleaners . . . Pg 5 BF&M. . . . . . . . . . . . . . . . . Pg 3 Carrie Lee Fitness Coaching. Pg 10 Cedarberry Foods. . . . . . . Pg 10 Greenhouse Bermuda. . . . Pg 10 HSBC. . . . . . . . . . . . . . . . . Pg 2 Inspired . . . . . . . . . . . . . . . Pg 9 Inspired Fitness . . . . . . . . Pg 15 Island Nutrition. . . . . . . . . Pg 10 Lindo’s Pharmacy. . . . . . . Pg 16 NorthStar Dementia Care. Pg 10 Pure Water. . . . . . . . . . . . . Pg 3 Selectron . . . . . . . . . . . . . . Pg 3
6 7
11
SMALL BUSINESS SHOWCASE . . . . . . . . . . Pg 13
Island Living
12
Contact: Jennifer Ward Tel: (441) 236-2025 Email: advertise@ipn.bm
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Composting: Nature’s Recycling Process
s we prepare for summer, prep the garden and start our A vegetable seedlings, it is also a great time to refresh ourselves about how to build, maintain and grow healthy compost. Chris Faria, teacher and founder of The AgraLiving Institute brings us some fantastic tips for comporting right at home.
6 MONTH SUMMER PLANTING GUIDE hris has provided us with a summer planting guide to take you C through the next 6 months! Cut it out and save it as your handy reference guide!
4 Business Profiles I n this issue we take a look at four amazing businesses doing great things to keep Bermuda healthy! Craig Smith, The Greenhouse Bermuda brings the island sustainable energy and eco-friendly products and foods. Your fitness journey begins with Carrie Lee Fitness Coaching. Local plant based butter from Alyson Thompson at Cedarberry Foods and Dementia Support from NorthStar with Marie Fay.
Finding Balance e are constantly told how our bodies should look and promised W happiness when we achieve this goal. The truth is, long term happiness is not achieved via one’s appearance or even through meeting one quick fix goal. So then, what is the answer? Balance says Island Nutrition’s, Adrienne Radcliff Hefner.
14 PROPERTIES: Rentals
Have a browse of some amazing properties available to rent through our Listed Realtors.
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Listed Realtors
Find Bermuda’s Leading Real estate Agents and browse ALL of their properties online at www.ipn.bm
Bermuda longtail real estate
JBM Realty & Associates
Bermuda Property Link Ltd.
Kim Sheen Properties
Cranfields Property Bermuda Ltd.
MainPoint Real Estate Ltd.
P.O. Box SN184, Southampton SNBX T. 232-2769 • C. 535-2769 E. cesa@bermudalongtail.com www.bermudalongtailrealestate.com P.O. Box FL 663, Smiths, FL BX T. 232-7272 • C. 704-6212 E. ann@bermudapropertylink.com www.bermudapropertylink.com
P.O. Box 433,Warwick, WK BX T. 305-8074 • E. sharon@bda4sale.com www.bda4sale.com
4 Fort Hill, Devonshire DV 02 T. 234-2050 • C. 331-5532 E. info@jbmrealtyandassociates.com www.jbmrealtyandassociates.com PO Box 408 Sandys MA BX T. 734-1264 E. kim@kimsheenproperties.bm www.kimsheenproperties.bm
83 Reid Street, Hamilton HM 12 T. 296-0984 • C. 335-0984 E. mainpointrealestate@gmail.com www.mainpointrealestate.com
4 Island Living • Healthy Living 2022 • www.ipn.bm
masterkey Management
81 Cobbs Hill Road, Warwick PG 04 T. 234-7287 • E. sharika@masterkey.bm www.masterkey.bm
Think Real Estate
22 Queen Street, Hamilton, HM 11 T. 620-7325 • E. info@thinkreal.bm www.thinkreal.bm
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www.ipn.bm • Healthy Living 2022 • Island Living 5
Nature’s Recycling Process Expert Advice from Chris Faria, Gardener and Owner of Agra Living As we prepare for summer, prep the garden, and start our vegetable seedlings, it is also a great time to refresh ourselves about how to build, maintain and grow healthy compost. After all compost has so many benefits for our vegetable garden: • Increases the number of beneficial microorganisms, who are really responsible for feeding our plants • Increases organic matter, healing your soil • Increases your soil ability to retain water and nutrients • Buffers soil pH, vital in Bermuda’s alkaline soil • Recycles kitchen scrapes, which left in the trash release methane a powerful greenhouse gas • Saves you lots of money not paying for all your horticultural waste being trucked away
Getting Started
We recommend, and will describe below, building a compost pile using the open pile technique (pictured on page 7), Of course if you already have a compost bin use it, they are great for small gardens and create a bit of a deterrent for rodents. The first thing to consider is where to build your compost pile. It is recommended to do this under a tree that drops its leaves in the winter. Think of a Poinciana tree that during the summer makes wonderful shade and, in the winter, drops its leaves so that the pile is exposed to the sun keeping it warm. Alternatively, try building your compost pile directly on the garden beds so that any nutrients that leach out can be retained in the soil underneath. Once you’ve chosen a spot you then need to mark out a 3’x3’ area. Remove the weeds and loosen the area with a digging fork this will encourage air flow through the pile. 6 Island Living • Healthy Living 2022 • www.ipn.bm
Adding stakes on each corner really helps to keep the cubic shape that we are trying to achieve. With your newly cleared spot you want to make the first layer six inches thick using thick branches (more than ½” thick) or palm frond stalks, again aiding the air flow.
Layering
Now you are ready to build your dream compost lasagna! There are three ingredients in our lasagna, and they are added in this order: 1. 3 five-gallon buckets of dry material: hedge trimmings that are less than ½” in diameter, palm fronds, wood chips and fibrous stalks from plants such as corn. 2. 3 five-gallon buckets of green material: kitchen scraps, grass clippings, tree leaves, dead plants from the garden and weeds (do not use weeds that have gone to seed or noxious weeds such as Nut Sedge and Purslane). 3. ¼ of a five-gallon bucket of garden soil which has the microorganisms needed for the magic to happen! Add water at each layer. Repeat these layers as you have the materials available. Once your pile is built to 3 feet high it’s finished. Well done!
Maintenance
Continue to water the pile keeping it moist but not saturated. This means that you will need to water it regularly in the summer and in winter you will need to keep the pile covered. If the pile is in the sun during the summer months, you may need to cover it with shade cloth to keep it moist. After about a month and half you will notice that the pile is now
PLANTING GUIDE
Chris has provided us with a summer planting guide to take you through the next 6 months! Cut it out and save it as your handy reference guide!
Beans, Green
Peanuts
Beans, Kidney
Peppers, Sweet
Beans, Pinto
Peppers, Hot
Corn, Sweet
Potato, Sweet
Cucumbers
Pumpkin
Composting allows us to share in nature’s recycling process. There are countless beneficial microorganisms we want to promote in our compost, but fungi are the real superheroes here. Fungi are just like humans as they use carbon and nitrogen very similarly to how we use carbohydrates and proteins for our energy sources. They breathe oxygen and need water to thrive just like us so that’s why the airflow and keeping the pile moist are so important.
Eggplant
Squash, Zucchini
Melons,
Sunflowers
Cantaloupe
Tomatillos
There’s no better feeling than when you have healthy homegrown compost to apply to your garden made from refuse that came from the same area, healing your soil and closing the fertility loop. Good luck with your compost making and look forward to hearing all about your success!
Melons,
Tomatoes
Honeydew
Watermelon
about half the size it started at. Now you can make the decision to turn it over or leave it to continue to decompose. If you turn the pile you will have finished compost quicker while not turning means you have to wait longer but you will end up with more compost at the end. The decision is up to you and whether you have the patience! If you decide to turn the pile, the whole process takes about 3 months. You can tell when the pile is finished when you notice that most of the larger pieces have decomposed and that it has a woodsy smell. Sift the compost through ½ inch wire mesh and then it’s ready to store or use in your garden!
Chris Faria is a certified GROW BIOINTENSIVE™ Sustainable Farming teacher and founder of The AgraLiving Institute.
Okra
To sign up for one of their Sustainable Farming workshops, www.agraliving.org/all-workshops
For our how-to videos on the basics of growing a healthy garden visit our YouTube Channel, AgraLiving. Let’s keep growing together!
www.ipn.bm • Healthy Living 2022 • Island Living 7
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8 Island Living • Healthy Living 2022 • www.ipn.bm
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Things I can do to Be SunSmart - Slip, Slap, Slop, Seek, Slide - The 5 S's Maintain a healthy diet & healthy weight Exercise regularly Live tobacco-free Reduce alcohol consumption Practice safe sex and get immunised Know your family medical history and get regular cancer screenings
Studies show that nearly 50% of cancers can be prevented
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Make an appointment to see us or stop by our showroom! 110 MIDDLE ROAD, PAGET (Located just west of the Paget traffic lights) chardy@sticksandstones.bm • Tel: 292-5099 www.ipn.bm • Healthy Living 2022 • Island Living 9
Sustainable Energy & Eco-Friendly Products for Bermuda’s Lifestyles. We supply a fantastic variety of ORGANIC FOOD AND BEVERAGE ITEMS, ECO-FRIENDLY LAUNDRY & LIFESTYLE PRODUCTS that are available in the best stores Island-wide.
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10 Island Living • Healthy Living 2022 • www.ipn.bm
to Bermudians living with Dementia and their caregivers As the numbers of those living with dementia in Bermuda continue to rise placing greater demands on an already strained health care system, NorthStar’s evidence based and clientcentered consultation services can improve the safety, independence and quality of life of persons with dementia and their caregivers. NorthStar’s Mission is to empower people navigating dementia with the knowledge, skills and support they need to continue living life to the fullest, supported by family caregivers who can confidently care for their loved ones.
NorthStar Dementia Ltd. - Marie Fay, OTR, DRS Tel: (441)704-0387 | info@northstardementia.bm www.northstardementia.bm
The Greenhouse Bermuda Sustainable energy and eco-friendly products for Bermuda’s lifestyles.
This 100% Bermudian brand founded by Crag Smith offers Bermuda sustainable energy and eco-friendly products as well as organic food options for optimal health.
5 Sustainable & Eco Friendly Products To Look Out For!
1 Vermont Coffee Company – Coffee 2 Fusion Jerky and HTY – Jerk Meats 3S teve’s Paleo Dried Fruits – Dried Mango, Blueberries, Dried Strawberries, Dried Apples and Dried Cranberries 4 RainCoast Trading – Sustainably Caught Tuna and Salmon 5 Sheets Laundry Club – Laundry Sheets
Cedarberry Foods Locally made entirely with plants, with your wellness and happiness in mind.
Cedarberry Foods, founded by Alyson Thompson, is best known for their dairy free plant-based butter that looks, tastes, and works just like butter except that it’s good for you and our environment! They also have a plant-based Nog that is full of deep holiday flavor, be on the look out for it’s return mid-November 2022.
5 Ways to Use Cedarberry Foods’ Plant Based Butter 1 Cedarberry Foods’ Plant Based Butter loves bread. Melt it into toast or spread thick on simple wholesome bread straight from the fridge. 2 Bake the world a butter place. Freeze it and cut it into pastry crusts, or use in your favorite baked goods recipe. It’s perfect for pancakes, muffins, cakes, cookies and more. 3 Fry it up! Sear a portobello steak or sauté veggies to brighten the flavors. 4 Butter is the purpose of mashed potatoes. Melt cold Cedarberry Foods’ Plant Based Butter into your mashed potatoes for a warm creamy comforting side. 5 Level up your cuisine. For the top chefs among us, our Cedarberry Foods Plant Based Butter can be emulsified into a beurre monté, clarified for a more intense flavor, or browned for a nutty and bold addition that will stand out in any dish.
Carrie Lee Fitness Coaching Your final fitness journey begins here.
Carrie Lee Fitness Coaching is a Holistic Coaching service specializing in mindset, strength training, and diet education. Carrie’s mission is to educate and empower you to reach your fitness & health goals without restriction!
5 Things to Know About Working with Carrie: 1 You gain access to online 1:1 nutrition coaching. Popular/fad diets make you follow their system, Carrie coaches women to create their OWN system. 2 Carrie absolutely hates the fitness industry, which is why she’s in it! She provides clarity in a sea of misinformation so people can stop wasting their money and hop off the yo-yo diet train for good. 3 She is passionate about strength training and coaching. She believes that everyone’s needs are unique so specialises in personalised coaching packages designed for your goals. 4 Carrie spent two decades struggling with body confidence, and attempting every fad diet, pill, powder, shake & cream that exists. She eventually lost over 75lbs, transformed her life, and shares her experience to inspire others. 5 She created The FIT Method, which is an app-based monthly workout subscription. It gives users a clear-cut program to follow, complete with video tutorials, monthly prizes, group chat, and the option to workout at home or the gym!
NorthStar Dementia
A local leader in the field of Dementia care.
NorthStar is owned and managed by Marie Fay, Occupational Therapist (OT). A Masters level therapist, she brings 18 years of clinical experience supporting individuals with dementia to continue living life to the fullest. Having been personally touched by dementia, Marie has made it her goal to assist her clients with successfully aging at home with the support of their family caregivers to reduce the overall cost and burden of care for this vulnerable population. She is an Executive Member of the Board of Occupational Therapists, a member of the Bermuda Occupational Therapy Association, and Chairperson and Founder of the Bermuda Dementia Alliance.
5 Things to Know About Working with Marie: 1 She assists clients to successfully age in place, at home, where they are most familiar. 2 Working with Marie can reduce safety risks through environmental assessment, using adaptive aids and home modifications. 3 Reduces caregiver burnout through training, education and support. 4 She can optimise a clients quality of life, through meaningful engagement in social and leisure activities. 5 Marie assists clients and caregivers to navigate the health care system to get the help they need in a timely manner for optimal outcomes throughout the care continuum.
BuSIness Profiles
Finding Balance Expert Advice from Adrienne Radcliff Hefner MS, RDN, LD , Registered Dietitian Nutritionist at Island Nutrition Everything from social media to TV adverts throw healthy lifestyle advice at us all day long. Try Keto! Be Vegan! No, wait, be grain free! Or hey, why not all the above? We are constantly told how our bodies should look and promised happiness when we achieve this goal. The truth is, long term happiness is not achieved via one’s appearance or even through meeting one quick fix goal. So then, what is the answer? Balance. As a dietitian, I spend a large portion of my day encouraging a balanced eating pattern. Balanced eating often means 3 meals a day composed of a half plate of vegetables, a quarter plate of starch, and a quarter plate of protein with fruit and dairy as add-ins to meals or for snacks in between. The portions I
Improving Access to High Quality Nutritional Care Registered Dietitians providing Medical Nutrition Therapy We use a whole food approach and will never sell you any supplements or other products All ages from infants to seniors Paediatrics: including poor growth, feeding/weaning issues, behavioural issues, weight management, fatty liver, pre-diabetes, constipation, allergies, tube feeding, learning disabilities Adults: including gastrointestinal, heart disease, high blood pressure kidney disease, inflamation, weight management, diabetes, bariatric surgery, underweight/wright loss, cancer, COPD, wound healing, maternal/women’s health and the elderly
1:1 Consults and Group Education available.
Email reception@islandnutrition.bm for appointments and ask your healthcare professional for a referral. INSURANCE APPROVED WITH NO COPAYS Appointments available in-office, telemedicine and home visits
4th Floor Dallas Building, 7 Victoria St. Tel: 295-4082 | Fax: 295-5245 | www.islandnutrition.bm 12 Island Living • Healthy Living 2022 • www.ipn.bm
recommend vary depending on age and gender of the individual as well as health issues they may face, but the overall message is the same: “find balance.” I often hear shock from patients when I tell them most, if not all, foods can be eaten if we consider portions and balance. It seems “too easy” to make these subtle shifts. However, research and my experience serving patients show sustainable lifestyle shifts lead to more long-term health benefits. The benefit of balance can be applied to all areas of life. Another area I apply it to when discussing lifestyle habits with patients is physical activity. So often we have lofty goals to go from zero exercise to an hour each day. This not only leads to burnout but can lead to physical injury too. I recommend balance in physical activity by having some planned days off or low physical activity days such as easy stretching, yoga, slow-paced walking depending on the person. This allows the body and mind to rest and regroup for the next day of higher intensity exercise. Though my focus with patients is on physical wellbeing, it is always important to address all other areas of wellbeing because they affect the choices we make daily for eating and physical activity habits. Mental health relies heavily on balance too. Not only does it depend on adequate nutrition and exercise, but also our ability to find balance in how we spend our time and mental energy. We often live life without thinking through how to best manage our individual needs and desires that compete for our time. Will I cook dinner tonight or spend those 30 minutes on a run? Can I share a drink with a friend or get an extra hour of work completed? Who needs to be dropped off or picked up before I can take care of my own needs? Will I take 15 minutes to enjoy a hobby or sleep an extra 15? These are only a few examples of the thousands of daily habits we complete without even thinking about the effects on our life balance and therefore our overall mental (and physical) health. Balance is key for a healthy lifestyle. Think of all the ways we could better our lives through this technique. If we apply balance to all areas of our life, allowing a little give and take, we can approach the promise of long-term happiness that is so often advertised to us. Having trouble finding balance in your life? Contact Island Nutrition today for support from a Registered Dietitian at 295-4082 or reception@ islandnutrition.bm. Alternatively find out more about our services on our website www.islandnutrition.bm.
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www.ipn.bm • Healthy Living 2022 • Island Living 13
Rental Listings
Please note that pricing is subject to change - contact the listed Realtor for exact pricing and more details.
Price: 2,000/Month Bed: 1
Location: Hamilton Parish Bath: 1
Description: Enjoy stunning views from the large balcony of this unfurnished one-bedroom room apartment with views of Harrington Sound. Best suited for a single professional seeking a quiet living environment. Contact: Donna Evans of Bermuda Property Link, 704-6212 or donna@bermudapropertylink.com. COMMERCIAL Location: Paget
Price: $3,500/Month Bed: 0 Bath: 1
Price: 4,500/Month Bed: 3
Description: Forest Hills is a comfortable and renovated 3-bedroom, 2-bathroom main home. The neighbourhood is quiet and well landscaped and close to bus routes. The property has been completely updated and there is a private outdoor patio and fenced in entertainment space, perfect for a barbeque and entertaining friends. Contact: Rhys Cranfield of Cranfield’s Properties, 703-1006 or rhys@bda4sale.com. Price: $5,000/Month Bed: 2 Bath: 2
Description: Suitable for a 9am to 5pm Monday to Friday office setting, this charming historical property set in a lush garden setting built circa 1750 is a hidden gem steps from the City. The floor plan can be reconfigured as required but currently it has three rooms/office spaces, a full bathroom, an eat-in kitchen & storage space. Contact: Jane Burt of Think Real Estate, 504-4232, jane@thinkreal.bm.
Location: Warwick Bath: 2
Location: St. George’s
Description: Sitting by the dock of the bay……. Enjoy this home as you relax, swim, boat and forget everything! The natural light greets you as you walk in. For the boaters, you can enjoy the convenience of docking your boat immediately in front of your home. Some furnishings are included. This is a must see. Contact: Erna DeGraff of MainPoint Real Estate, 335-0984, mainpointrealestate@gmail.com.
Browse properties for sale & for rent
14 Island Living • Healthy Living 2022 • www.ipn.bm
Price: Price on Request Location: St David’s Bed: 1 Bath: 2
Description: Immaculate apartment, on top of a hill with amazing views of Smith’s Sound. A 20-minute commute to Hamilton, close to the airport, a short drive to the restaurants and shops in St. Georges… this little sanctuary in St. David’s is your personal retreat. Contact: Jen Young of Cranfield’s Properties, 777-5941 or jen@bda4sale.com. COMMERCIAL Price: Available on Application Location: City of Hamilton Bed: 0 Bath: 2
Description: Space available in a central location with lots of natural light. Suitable for customisable subdivision for a collaborative and cohesive workspace. Each subdivision includes floor to ceiling windows, elevator and stair access, the use of male and female bathrooms with shower facilities. Ideal for conglomerate businesses alike such as several synergetic health and wellness practices. Contact: Deanna Williams of Think Real Estate, 504-4520, deanna@thinkreal.bm.
Your First
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4 VARIATIONS OF WEEKLY ZUMBA CLASSES DESIGNED FOR ALL LEVELS! Take the “work” out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. You’ll have a serious dose of awesome each time you leave class. Put extra emphasis on toning and sculpting to define those muscles! Lightweight, maraca-like Toning Sticks enhances sense of rhythm and coordination, while toning target zones, including arms, core and lower body. Fantastic for active older adults and for those who are looking for a modified, lower-intensity Zumba class. Prepare to leave empowered and feeling strong.
CURRENT CLASS CALENDAR MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
JOIN US SAFELY IN PERSON!
9:3010:30am 10:30 11:30am
ZUMBA GOLD TONING 11:30am-12:30pm Jackie Poole
11:30 12:30pm
ZUMBA GOLD 11:30am-12:30pm Jackie Poole
Our classes are being held IN PERSON!
12:30 1:30pm 1:30 2:30pm
Zumba 2:30-3:30pm Jen Ward
2:30 3:30pm 3:30 4:30pm
NOTE: Kids Classes are are held at a different location
4:30 5:30pm 5:30 6:25pm
6:30 7:30pm
NEW LATER CLASS TIMES FOR THESE 2 CLASSES! Zumba 6:15-7:15pm Jen Ward
Zumba TONING 6:15-7:15pm Jen Ward
at DOCKSIDERS in their back function room as we did previously!
Zumba 6:00-7:00pm Jackie Poole
NOW OFFERING - Zumba Gold Toning!
AFFORDABLE CLASS PRICES:
FITNESS
$16 $70 $130 $100
- Drop-In - 5 Class Pass - 10 Class Pass - Seniors 10 Class Pass (65+)
CLASS LOCATION:
All classes are held at Docksider Pub & Restaurant, Front Street, Hamilton in their back function room.
$115 - NEW! Unlimited 4 Week Pass FOLLOW US: @inspiredfitnessbda
Visit www.inspired.bm/fitness for all class details, our weekly calendar and to book classes! www.ipn.bm • Healthy Living 2022 • Island Living 15
