HEALTHY
LIVING SPECIAL FEATURE
ADVENTURES: Explore BC’s spectacular wilderness Families confront remote learning Induce relaxation and relieve stress through MEDITATION How COVID-19 is transmitted
APRIL 2020
COVID-19 STORIES INSIDE “We will get through this. We always do.” RECIPE: Crispy Breaded Chicken Parmesan Cutlets Build a budget-friendly gym at home
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Spring cleaning? As you’re sorting through your things, it’s a smart idea to know what goes into an emergency kit and start putting one together.
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pring is the time when we declutter our homes, deciding what to keep or throw out, and organizing them accordingly. But don’t toss your manual can opener or your old clothes just yet. As you’re sorting through your things, it’s a smart idea to know what goes into an emergency kit and start putting one together. Here are some things that go into a kit, so you can easily set it aside when you find it: • Manual can opener • Wind-up or battery-powered flashlight (and extra batteries) • Wind-up or battery-powered radio (and extra batteries) Items to make up a first aid kit (scissors, bandages, tape, safety pins, etc.) • Extra keys for your car and house • Cash, travellers’ cheques and change • Important family documents such as identification, insurance and bank records
Don’t forget these!
• Emergency plan — include a copy in your kit as well as contact information • Basic tools (hammer, pliers, wrench, screwdrivers, work gloves, pocket knife) • Prescription medications, medical equipment • Change of clothing and footwear for each household member • Sleeping bag or warm blanket for each household member • Activities for children like books, puzzles or toys • Hand sanitizer, toilet paper and garbage bags • Candles and matches or lighter (place in secure, dry containers) Make your emergency kit portable by keeping it in a backpack or roller suitcase. You can even make little backpacks for each of the kids with their clothes and some non-electronic activities they can do if the power is out. Find more information at: Canada.ca − newscanada.com
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Healthy Living APRIL 14, 2020 PUBLISHED BY THE VICTORIA TIMES COLONIST 2621 DOUGLAS STREET, VICTORIA, B.C., CANADA V8T 4M2 PHONE: 250-382-2255
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Adventures EXPLORE BRITISH COLUMBIA’S SPECTACULAR COASTAL WILDERNESS ABOARD THE COLUMBIA III
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othership Adventures has been exploring British Columbia’s spectacular coastal wilderness aboard the Columbia III since 1995, offering sea kayaking, natural history, cultural and special interest tours. Built in 1956 for the Columbia Coast Mission in Vancouver, Columbia III operated tirelessly for many years as a hospital ship serving the isolated communities on B.C.’s remote and rugged shores. Now luxuriously refurbished and updated with all the modern amenities and state-of the-art navigational and safety systems, she carries small groups of guests to visit the magnificent coast — one of the richest and most diverse marine habitats on the planet. From the Great Bear Rain Forest in the north to Desolation Sound in the south, the Columbia III travels the Coast’s myriad of inlets, channels, ports and coves.
Mothership Adventures’ captains and crew are B.C. Ministry of Transportcertified, committed to passenger safety and possess a wealth of local knowledge gained from years of maritime experience. Mothership’s professional sea kayak guides have guided commercially for many years and are always attentive to guests’ well-being on the water. Beginner and experienced kayakers are welcome. Gourmet meals including seafood, fresh produce and home baked desserts are prepared in our well-equipped galley. On the Desolation Sound cruise, well known author and historian Jeanette Taylor, will lead this coastal history tour. Her vast and wonderful store of knowledge brings to life this coast’s fascinating history. Shore excursions by zodiac are included in each day’s itinerary. mothershipadventures.com
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How families can confront remote learning Amid concerns of coronavirus clusters and efforts to stop the spread of COVID-19, and based on social distancing recommendations from medical professionals, schools across the country began to close their doors and adopt a remote learning model in March 2020.
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chool administrators and educators quickly scrambled to find a workaround to meet childrens’ educational needs. Remote learning has become a part of many school curriculums for some time. While remote learning had predominantly been reserved for higher learning institutions, in the wake of the COVID-19 outbreak, it became a necessity for grades K through 12 as well. Teachers have had to design curriculums and assignments virtually on the fly in an attempt to minimize disruptions that could adversely affect students. Remote learning requires the
cooperation of school staff and also parents and guardians. Patience is necessary, and parents and educators may need to completely transform their daily schedules. The following tips can be an asset as students continue to navigate remote learning. • Record class sessions. Teachers can consider recording or ‘going live’ with class instruction so that students can view the video and still have access to their teachers. This helps parents who may be unfamiliar with explaining the curriculum. • Utilize chat features. Remote education software programs likely
have a chat or ‘hangout’ feature, which enables classrooms to keep in touch and ask questions in real time. • Keep a schedule. It’s easy to begin to sleep late and fall out of routine when not required to go to a school building. Families should make scheduling a priority, which can help students stay on top of lessons and complete their assignments on time. • Ask questions. Everyone is learning as they go, and further clarification may be needed. Students should email or chat with teachers if they don’t understand an assignment or are unsure about instructions. Teachers
may be able to clearly model a math problem or explain a concept via video chat for students who need help. • Explore educational options. Many companies are offering free educational services while kids are home from school. Scholastic.com is offering online courses, Nat Geo for Kids, Fun Brain, PBS Kids, and Highlight Kids are other places to turn to for activities. Remote learning has become the new norm as the world continues to navigate COVID-19 in an effort to keep the public safe. −MC
What to do in the wake of canceled events
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vents have been canceled or postponed across the globe in the wake of the outbreak of COVID-19. This has caused a disruption to not only commercial events like concerts and sporting events, but personal gatherings as well. Any party with a large number of potential guests has to be reconsidered. This includes graduation parties, weddings and birthdays. People facing the cancellation of such events can follow these guidelines. • Speak to vendors to find out if cancellations can occur with no penalties. Many hotels and other
travel services are waiving fees for cancellations, or allowing bookings to be rescheduled at no additional cost. • Try to think of some alternative dates for events like weddings and graduation parties as soon as possible. There is no way to accurately predict the path that COVID-19 will take, nor put a firm date regular life can resume, but discussing alternative dates with vendors with whom you’re already under contract may put you at the top of the list when gatherings are once again allowed. • Reach out to guests to explain that
your plans are fluid. Expect that a good portion of guests, even those who already committed to attend, may not be able to make rescheduled events. Speak with vendors about fluctuating headcounts in the wake of COVID-19. • Be patient and keep an open mind about events. These are unprecedented times and many people are learning as they go. Rescheduling events when the threat has subsided may cause a bottleneck effect with service providers. Flexibility and patience can help make reschedule less stressful. −MC
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COVID-19 UPDATE Triangle Healing is closed to the public, but are still accepting and fulfilling phone, email and website orders. We will arrange for delivery or safe pick-up from our store. Free delivery over $99. Payment taken before pick-up to minimize contact. We thank you for your support during this time. We are still just a phone call away! 1-888-370-1818.
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riangle Healing Products is a family owned and operated Victoria business that has helped families achieve optimal good health for more than 40 years. Diane Regan and her family take pride in selling high-quality effective health products and providing excellent service. They service what they sell, have the best warranty in the business, provide free delivery for orders over $99, and offer two-hour free parking in front of the store. Triangle’s customers are their best sales people. Diane implemented a loyalty program to thank the generations of families that have supported Triangle. Whether you bought an Infrared Sauna or Titanium Cookware or a Self-flossing
Toothbrush, Triangle maintains records of your purchases and amounts are cumulative. Once you’ve spent over $2500, you’ll receive 10 per cent off your purchases; at $5000, it goes up to 15 per cent; and over $10,000, the discount increases to 20 per cent. Discounts are permanent and they apply to all family members. Diane is passionate about researching alternative health products to bring the most cuttingedge products to her customers. A purchase from Triangle is an investment in your health. Educating customers of all ages to take control of their own health is the other passion of the Triangle family. A vital first step is learning how to stay hydrated and healthy by drinking
sterilized energized water. Daily bouncing on a Bellicon Rebounder is an efficient and effective way to promote cardiovascular health. Hippocrates said: ‘Let food be thy medicine and medicine by thy food.’ Eat live raw foods and maintain taste and nutrients by using quality blenders and juicers. Learn to dehydrate your fresh produce to preserve it for months, without canning or freezing. Triangle has relaxing treatment rooms for you to try out products for yourself. Daily demonstrations and rentals are also available. Come in to Triangle today and take the first step toward achieving your own optimal health. www.trianglehealing.com
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Meditation
TO INDUCE RELAXATION AND RELIEVE STRESS
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editation has long been part of Eastern practices and recommended by alternative health practitioners. With the widespread adoption of yoga, breathing exercises and general mindfulness, meditation has become much more mainstream and something many traditional physicians now recommend to their patients. According to the yoga equipment supply company Gaiam, meditation is an approach to training the mind that is similar to the way athletes train their bodies. Many meditation techniques exist, and the term meditation refers to an overall discipline rather than one specific activity. People who have been meditating for some time may be able to rest their brains for extended periods of time. Some may need to work up to it. Others practice focusspecific meditation, which makes them focus on a sensation or a particular object to tune out other distractions.
MEDITATION HAS BECOME MUCH MORE MAINSTREAM AND SOMETHING MANY TRADITIONAL PHYSICIANS NOW RECOMMEND TO THEIR PATIENTS. THERE ARE MANY FREE GUIDED MEDITATIONS AVAILABLE ONLINE TO EXPLORE. VISIT: BLOG.CALM.COM/TAKE-A-DEEP-BREATH TO GET STARTED.
Another option is open-monitoring meditation, which involves paying attention to all of one’s surroundings. Instead of reacting, you just notice things as they are. The brand-building company Buffer says that meditation produces measurable changes in the brain. Modern technology like MRI scans show a decrease in beta waves during meditation. Those waves normally indicate that the brain is processing information. Meditation helps to slow or stop that processing. Meditation has been long studied as a way to induce relaxation and help alleviate stress. In the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term ‘relaxation
response.’ In Benson’s words, this is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.” Meditation helps achieve that. Meditation may produce many different health results. Some are immediate, and others are cumulative. Here are some changes a person may see: • better focus while not meditating • reduced anxiety • lower blood pressure • lower blood cortisol levels • greater feelings of well-being • reduced feelings of stress • ability to cope better with challenging situations • potential benefits on immune system function Meditation is a skill someone learns with practice; it’s never too early or too late to learn. Online courses and neighborhood studios can help people get on the road to wellness through meditation. − MC
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How COVID-19 is transmitted
C Common terminology associated with illness outbreaks
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he novel coronavirus COVID-19 was the dominant story of the first months of 2020. As new information emerged and the virus spread from its epicenter in Wuhan, Hubei Province, China, to other areas of Asia, Europe and the United States, various world health experts briefed the public on the proper protocol they believed would help stall the spread of this contagious virus. The conveyance of this information introduced the public to terminology that previously may only have been known to those within the medical community. So that people may act in a productive and informed manner, here are common words and phrases associated with global health concerns. Community spread: The spread of a disease among a certain area in which there is no direct knowledge of how or when someone caught the disease. Epidemiology: This is a branch of medicine that deals with the incidence, distribution and possible control of disease, as well as patterns and determinants of illnesses. An epidemic is a situation when a disease spreads rapidly among many people and in higher concentrations than normal. Pandemic: This relates to the geographical spread of a disease that affects a whole country or the entire world, according to the Centers for Disease Control and Prevention. Pandemic does not refer to the severity or mortality of an
illness, just how far it has traveled. PPE: This stands for ‘personal protective equipment.’ The Occupational Safety and Health Administration says this is gear worn to minimize exposure to hazards that cause serious workplace injuries and illnesses. PPE may include gloves, safety glasses, masks, and gowns in healthcare settings. Presumptive case: A presumptive case or presumptive positive case is one in which symptoms seemingly match the illness but a diagnosis has not yet been confirmed. A presumptive case is not a definitive case. Quarantine: This is a restriction on the movement of people and goods, which is intended to prevent the spread of pests or diseases. Quarantines may be mandated or voluntary. Social distancing: Social distancing refers to limiting contact or other interactions with people in an effort to help reduce the likelihood of disease contraction and spread. This largely involves modifying operations so that large crowds do not congregate at places like universities and colleges, sporting events, meetings, and conferences. Symptomatic: One who is symptomatic shows symptoms of a particular illness or disease. Understanding the terminology associated with widespread illnesses may compel people to take appropriate action. − MC
OVID-19, the novel coronavirus that was declared a pandemic by the World Health Organization in mid-March 2020, has claimed thousands of lives across the globe. Though the WHO insisted during a press briefing declaring COVID-19 a pandemic that the virus could be suppressed and controlled, Director-General of the WHO Tedros Adhanom Ghebreyesus described what he felt were ‘alarming levels of inaction’ in regard to preventing the spread of COVID-19. Understanding COVID-19, including the threat it poses and how it’s transmitted, is of the utmost importance. According to the Centers for Disease Control and Prevention, there is still much to learn about COVID-19, including how it spreads. However, the CDC notes the following are some ways that researchers, as of March 2020, feel that the virus is transmitted. Person-to-person Researchers who have studied the virus feel that it is spread mainly from person-to-person. People who are within six feet of one another may spread the virus through respiratory droplets produced when an infected person coughs or sneezes. These droplets can land in the mouths or noses of those who are nearby, or potentially be inhaled into the lungs. The CDC notes that the virus is contagious and that people might be most contagious when they are at their sickest. Symptoms of COVID-19 include difficulty breathing or shortness of breath, persistent pain or pressure in the
chest, new confusion or inability to arouse, and bluish lips or face. Additional symptoms may be associated with COVID-19 as researchers learn more about the virus, and people who experience anything unusual should discuss their condition with a physician immediately. Researchers also suspect that the virus may be spreading through people who are asymptomatic. So even people who do not feel sick or exhibit signs of sickness may unknowingly have the virus, potentially making them capable of spreading it. Contact with surfaces The CDC notes that researchers do not suspect that contact with contaminated surfaces or objects is the main way the COVID-19 virus is spreading. However, the CDC also notes that it may be possible for people to get the virus by touching surfaces of objects that have the virus on them and then touching their own mouths, noses or possibly their eyes. The relative infancy of COVID-19 means researchers have yet to fully understand how the virus is transmitted. Understanding COVID-19 also involves staying up-to-date on local announcements about the virus and adhering to any restrictions government officials put in place. People living in or near areas where others have been diagnosed should follow all protocols put in place by the government to reduce their own and their neighbours’ risk of exposure to the virus. More information about COVID-19 is available at: www.cdc.gov.
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How illnesses are stopped from spreading in nursing homes
M Steps to take before donating to charity
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onations from private citizens are the lifeblood of many nonprofit organizations. Without donations from millions of well-intentioned individuals, many charities would not be able to fulfill their missions. When donating to charitable organizations, donors typically want to know their donations will make a difference. With a little pre-donation research and a few smart giving strategies, prospective donors can make sure their donations ultimately end up doing the most good. Refine your online searches. Search online for a cause you care about but adding certain terms to the search before choosing a charity. For example, if you’re passionate about helping the homeless, instead of entering ‘charities for the homeless’ into the search engine, search for ‘highly rated charities for the homeless.’ Such a search may uncover red flags about certain organizations and direct you to the most reputable charity possible. Vet a charity before donating. Transparency is important when choosing a charity. A charity should willingly share information such as how donation dollars are spent and the programs that have been established to help it meet its mission. Such information should be readily available on the organization’s website. Donors can learn how much of their donations will be used to provide direct support to the programs. Be suspicious of charities that do not provide detailed information about their missions and programs. Don’t go it alone. Vetting charities is important, but donors shouldn’t feel like they have to do all that legwork on their own. Various organizations exist to protect donors and ensure they give wisely. Local government regulators also may be able to provide information about charities to help donors avoid fraud. Charitable donations help millions of people every day. Donors can protect themselves and ensure their money is used wisely by doing their homework before giving to nonprofit organizations. − MC
illions of elderly and incapacitated individuals find long-term care facilities are the safest places to reside and receive both medical care and assistance with daily living requirements. Nursing homes aim to keep residents safe and healthy, and in order to do so, important precautions need to be taken, not only by staff members, but by friends and family who visit their loved ones in nursing home facilities. Infectious diseases can spread easily through nursing homes if visitors are not careful. Age and compromised immune systems which are common among many people who live in long-term care facilities, elevate residents' risk for disease. A nursing home outside of Seattle was the site of one of first cases of COVID-19 on American soil. As of early March 2020, 13 residents of the facility contracted and died from COVID-19, an additional 11 deaths were being investigated but had not yet been attributed to the novel virus that dominated headlines. In many nursing homes, residents share rooms, and common areas are small, making residents vulnerable to infections that are transmitted from person to person, advises the Association for Professionals in Infection Control and Epidemiology. And the open-door policy of many facilities can make it easy for diseases to find their way in. These pointers can help reduce the risk for disease transmission. • Visitors should not come into the facility if they
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have symptoms of respiratory infections or other illnesses that are easily transmissible. • Employees should stay home if they are sick. • Good infection prevention and control techniques always should be implemented. These include cleaning hands before and after touching another resident. Cleaning and disinfecting environmental surfaces, removing soiled items, and wearing personal protective equipment is advised. • Residents, workers and visitors should practice proper cough and sneeze etiquette by coughing and sneezing into the crooks of their elbows rather than into their hands. • The CDC says alcohol-based hand rub should be available in every resident's room. • Restrict residents with any contagious illnesses to their rooms. If they need to be moved for testing or other reasons, have them wear correct safety items, like face masks. • Healthcare personnel who may work other jobs, such as those in other facilities, should exercise extreme caution after caring for an individual with an infectious disease. • Guests should wear gowns when visiting someone who has a virus or type of bacteria that can be transmitted through direct contact. Infectious diseases can be problematic in nursing home settings since residents are vulnerable due to their proximity to others, ages and potentially compromised immune systems. − MC
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We will get through this. We always do. By your friendly neighbourhood Heart Pharmacist
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hese are some strange times we are in. We are in the middle of a global pandemic known as COVID-19. For the most part, a good citizen’s role in this is fairly straight forward. It is best if most people socially isolate, keep supplies of what you need, wash your hands, stay healthy and make sure your neighbours are okay. I did not say this was easy. We are social beings and this is frightening, so this is hard. But is it something we all must do to reduce the impact of COVID-19. Your community pharmacy is still working to ensure your health care needs are taken care of. Perhaps we should tell you what we are doing. First of all, pharmacies are considered an essential service, so we shall remain open. We might reduce our hours, but not for the reasons you might think. Pharmacists and staff have been busier than usual answering questions, helping patients and maintaining inventory and supplies. Stores might close early to take that time to clean up and prepare for the next day. We also need our time to rest and be fresh for the next day. Again, we shall stay open. The next big question we hear about is our drug supply. As of this moment (March 27), we have heard no concerns about the Canadian drug supply. Our suppliers are fairly confident that they do not see problems in the future. That being said, pharmacists across Canada are taking measures to help with the supply chain. Every pharmaceutical association in Canada has recommended that refills for medications be limited to 30 day supply when possible. This is to ensure proper distribution of medications. We are following these recommendations to ensure everyone gets the medication they require. Also we apologize that refills might take two to three hours, and not the 20 minutes you are accustomed to.
We are also doing more home delivery of medications. Regular patients can ask for home delivery for their medications and other important supplies. We ask that all orders be pre-paid, and for your patience as they might not arrive as promptly as you are used to. It also might not be your usual delivery driver. We had to hire additional staff to ensure these extra deliveries got to your door. The next question we are getting asked is about supplements and potential therapies for COVID-19. I will be brief; there is insufficient evidence to recommend the use of antimalarial, arthritis or anti retroviral medications to prevent COVID-19. The reports you see in the news are based on in-vitro (laboratory) evidence or experimental hospital cases. These situations are not applicable to the general population. There have also been reports about some blood pressure medications, low dose ASA and anti-inflammatories and COVID-19. At this point (March 27), people should continue their medications as usual, unless specifically told to change by their physician or pharmacist. Most of this evidence was taken from unconfirmed anecdotal news reports or animal studies. Again, do not stop taking your medications until specifically told to by your physician or pharmacists. You should also consider the risks associated with stopping these medications. Visit the Canadian Pharmacist Association (pharmacists.ca) website for more information. What about supplements for treating COVID-19? It is true that zinc plays an important role in the functioning of the immune system. It is also true that zinc lozenges have been shown to reduce the severity of seasonal colds and influenza. There is no evidence to suggest that additional supplementation will be helpful against COVID-19. For most people, the amount of zinc in a multivitamin is enough to maintain your body’s need for this
mineral. The same can be said for vitamin C. Try to eat foods high in vitamin C; they have other benefits. Oddly, bell peppers and kiwi have more vitamin C than oranges. This was news to me also. If you want a supplement to help your body function properly, take a multivitamin. But I have been saying this for a while. What should we take away from COVID-19 once this pandemic has passed? Yes, it will pass. We just don’t know how long it will take. Remember SARS (2002), H1N1(2009) and the avian flu
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(2003)? These global health issues came and went. What we should take away is that we should be prepared for any natural disaster. The actions are very similar. Always have about 14 days of needed supplies in your home at all times. This includes medications, food, toiletries and pet food. What if this were an earthquake or bad snow storm? There would be no time to rush out and get supplies. We will get through this, we always do. And please wash your hands. Heartpharmacy.com
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Three tips to planning efficient home-cooked meals
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few generations ago, dining out was an experience reserved for special occasions. However, until recently, when restaurants were shuttered in the wake of the public health crisis prompted by the spread of COVID-19, many people were dining out multiple times a week. Hospitality solutions provider Fourth surveyed 1,000 American adults in 2019, and 56 per cent reported dining out at least two to three times per week. Ten percent said they ate out four to six times each week, while six per cent said they dined out everyday. People accustomed to relying on restaurants for meals multiple times per week may be unaccustomed to cooking many meals at home, which has become the norm thanks to restrictions placed on restaurants and other food-related businesses as part of COVID-19 social distancing precautions. Learning how to shop for food and prepare items by maximizing available ingredients can reduce trips to the store and help people reduce food waste at a time when food is not as readily available as it once was.
1. Plan meals/browse circulars Meal planning and shopping lists are vital tools for people preparing meals at home. Without doing so, individuals can be left floundering in the supermarket, spending more money than necessary and making impulse purchases (all the while forgetting items they truly need). Use sales circulars to browse weekly discounted items at stores. Build a week’s worth of meals off of these sale items and going so far as to write out a cursory menu, then fill in any extra ingredients or staples needed on a shopping list. Leave a day or two for leftovers. Try organizing the list to follow the natural layout where items are arranged in the store. 2. Shop smart With paper and pen in hand or a digital list compiled on your phone, go aisle by aisle and check off items as they are added to the cart. If you are shopping for food you hope will last a week or more, consider substituting canned and frozen foods and other non perishables for fresh items because they can be stored for longer
periods of time. ‘Club size’ or ‘family size’ packages of food may cost less per volume and can be sub-divided and stored for later use. 3. Minimize waste Cook only as much as is needed for the household. Generally speaking, a meat or poultry serving of three to four ounces per person is adequate. That means a roast or steak of up to two pounds is fine for a family of four. Use up older frozen or perishable foods first. Store foods properly and use them before the use-by date. Wrap up leftovers and turn them into new meals. With proper planning and smart thinking, home cooking can be more efficient and less wasteful. − MC
Clever ways to use leftovers
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he spread of COVID-19 has upended many people’s lives. As with other virulent health crises, the practice of social distancing has been recommended to flatten the curve of the COVID-19 outbreak. One way to socially distance oneself is to avoid unnecessary trips to places where the public may congregate, such as grocery stores. Some people visit supermarkets and other food stores every day, especially if they don’t meal plan or shop for the week. According to the Time Use Institute, the average shopping trip takes 41 minutes, and people go food shopping an average of 1.5 times per week. Any additional time spent at the grocery store increases the likelihood of contact with others, potentially increasing shoppers’ risk of contracting coronavirus as well. Therefore, people taking steps to stay at home may have to rethink the way they purchase and use food. Being more mindful of food waste and putting leftovers and ingredients to use in new ways can help stretch food further and reduce the need to make frequent trips to the grocery store. Consider these ideas to make use of leftovers. • Save those vegetables. It’s easy to scrape a
half-portion of uneaten vegetables into the trash thinking it can’t be used. Instead, combine it with other vegetables accumulated throughout the week. Many play well together and can be mixed into casseroles, omelets, soups and stir-fry recipes. • Create new meals. Using leftovers does not mean eating the same exact meal a second time. Ingredients can be utilized in new ways. For example, a roast chicken can be broken down and the meat can be used for fajitas on another night. Leftover tomato sauce and meatballs from a Sunday dinner can be turned into an impromptu chili with the addition of beans and peppers. • Think beyond dinner. Leftovers can be collected at any time of day and used later on. Cold cuts can be chopped and used to make a stromboli with some refrigerated pizza dough. Save Belgian waffles from breakfast and top with breaded chicken fingers for a delicious chicken-and-waffles meal for lunch or dinner. Leftover roasted potatoes and scraps of ham
can be used in a breakfast hash. • Stuck on starches. Turn extra rice from dinner into arancini (rice balls) for a snack on another day. A leftover sweet potato or two can be mixed with butternut squash to make a sweet and healthy mashed side dish. Mashed potatoes can be transformed into potato croquettes or potato pancakes. Finding new ways to use leftovers means minimal waste and fewer trips to the supermarket. − MC
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Crispy Breaded Chicken Parmesan Cutlets THIS RECIPE IS A FANTASTIC WAY TO USE THOSE FROZEN CHICKEN BREASTS IN THE FREEZER. CHICKEN CUTLETS ARE COATED IN SEASONED BREADCRUMBS AND PARMESAN AND PANKO BREADCRUMBS TO CREATE A CRISPY DELICIOUS, GOLDEN CRUST. SERVE WITH A TOSSED SALAD, ROAST POTATOES, OR SLICED ON FETTUCCINE ALFREDO FOR A FANTASTIC DINNER EVERYONE WILL LOVE.
A quick and easy recipe to create a tasty dinner. Save this versatile recipe and use it again and again to create new and wonderful meals. Prep time: 15 minutes Cook time: 20 minutes Serves: 6 to 8 INGREDIENTS: 1 cup panko breadcrumbs ½ cup grated Parmesan cheese 1 cup seasoned breadcrumbs 2 large eggs ¼ cup milk 1½ pounds chicken breasts, sliced into cutlets, then pounded to ¼ inch thickness vegetable oil (for frying) 1 lemon for serving
INSTRUCTIONS: Mix the panko breadcrumbs and the Parmesan cheese together in a small bowl. Then transfer to a plate or shallow bowl. Place seasoned bread crumbs into a second shallow bowl. Beat eggs and milk together in a third shallow bowl and season with salt and pepper. Dip the pounded, ¼ inch thick chicken cutlets into the egg mixture, dredge in the seasoned breadcrumbs, shaking off the excess. Dip the breaded chicken back into the egg and coat with panko mixture, pressing to adhere. Pour the oil into a large heavy skillet to about ¼ inch deep. Heat over medium-high heat. Working in two batches, cook the chicken without turning, until golden brown, 3 to 4 minutes
per side. Turn the chicken and cook until equally brown on the other side, about 2 minutes more. Repeat with the remaining cutlets, adding more oil to pan as needed between batches, until chicken is golden brown and cooked through. Transfer the cutlets to a paper towel-lined plate and season with salt. Serve with lemon. TIPS + NOTES Add some fresh, finely chopped herbs like parsley or oregano, or a little lemon zest to the crumb mixture to add a layer of flavour. When frying, keep the heat at a constant, high temperature, otherwise the breading will absorb the oil and get soggy. Don’t overcrowd the pan. This will cause the chicken to steam instead of fry, and the coating will become soggy. It’s better to fry in batches. These freeze well, and make great left-overs the next day.
14 | HEALTHY LIVING | Times Colonist
Build an effective (and budget-friendly)
HOME GYM
HOME GYMS CAN BE A CONVENIENT WAY TO MAXIMIZE PHYSICAL ACTIVITY AND HELP MAINTAIN MUSCLE MASS. CONSIDER USING COMMON HOUSEHOLD ITEMS FOR AN EFFECTIVE AT-HOME WORKOUT: SOUP CANS AND LAUNDRY DETERGENT BOTTLES CAN SUB AS WEIGHTS; A STURDY, STATIONARY CHAIR FOR DIPS, LEG RAISES AND SQUATS; AND HOUSEHOLD STAIRS FOR LUNGES, BOX JUMPS AND CARDIO.
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SPECIAL FEATURE
hysical fitness is important. Exercise guidelines depend on the individual, but the American Heart Association recommends adults get at least 150 minutes of moderate-intensity aerobic activity every week. That amount may need to be increased to meet specific goals, such as weight loss. In order to meet their fitness goals, many people invest in home gyms. Home gyms can be a convenient way to maximize physical activity and help people maintain muscle mass. According to Spaulding Rehabilitation Hospital, a Harvard-affiliated medical center, staying fit can improve physical strength, reduce seniors’ fear of falls, increase confidence, and improve sleep. When setting up a home gym, people may be tempted to invest a fortune into their equipment. But such investments aren’t entirely necessary. Here are some ways to have a functional, budget-friendly workout space in your home. • Invest in elastic resistance bands. Invest in lightweight elastic bands. According to a study published in 2018 in the Journal of Sports Science & Medicine, such bands can improve strength just as effectively as many weight machines commonly found in gyms. Resistance bands don’t take up much space and can be tucked out of sight when not in use. • Dedicate a workout space. Many people find that areas away from the bustle of the household are great spaces to devote to home gyms. Include a full-length mirror that lets you make sure you’re performing exercises correctly and invest in a stereo to pump in inspirational music. The fewer the distractions, the more likely you will commit to your exercise regimen. • Invest in a set of dumbbells. Adjustable dumbbells or a few of various weights are a good investment. Dumbbells are compact and can be used to perform a variety of strength-training exercises. Begin with light weights and work your way up to reduce your risk of injury. • Try stability balls. Stability balls are used to perform various core exercises, according to Harvard Medical School. The body’s core can be strengthened to improve balance, reduce back pain and more. Stability balls also can be used to perform abdominal crunches, squats, hamstring curls, and body bridges. Balls also can double as a bench when working with dumbbells. • Don’t forget about cardio. Elliptical machines, stationary bikes and treadmills are effective, but there are other ways to get your daily dose of cardiovascular exercise. Lateral shuffles between two points on a gym floor, or setting up a circuit of jumping jacks or skipping rope can keep your heart rate up and improve health. Home gyms can help people get and stay in shape. − MC