Healthy Living

HEALTHY

JANUARY 2020

LIVING S P E C I A L

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The nutritional value of slow cooking – Slow roasted pork shoulder

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2 | HEALTHY LIVING | Times Colonist

SPECIAL FEATURE

2019/20

The nutritional value of slow cooking

YOUR COMPREHENSIVE GUIDE TO THE 2019/20 ARTS SEASON PACIFIC OPERA VICTORIA’S

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Times Colonist

Healthy Living January 14, 2020 Published by the Victoria Times Colonist, a division of TC Publication Limited Partnership.

2621 Douglas St., Victoria, B.C., Canada V8T 4M2 Phone: 250-382-2255

timescolonist.com

Slow-cooked pork is a favourite in many households, as slow cookers can make for tender, juicy bites of pork that can be hard to produce via other cooking methods.

Contact: Margaret Long, Advertising Phone: 250-380-5246 Email: mlong@timescolonist.com Editor: Jenus Friesen jfriesen@timescolonist.com Cover Photo:

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low cooker enthusiasts often cite flavour as the foremost reason for their devotion to this age-old method of cooking. There’s no denying the enticing aromas that fill a house whenever meals are being made in slow cookers.

While flavour might be enough to compel home cooks to invest in a slow cooker, there’s an even more beneficial reason to start preparing slow-cooked meals. Slow-cooked foods are both low in fat and nutrient-rich. Because slow cookers cook foods at low temperatures, the nutrients in the food remain more stable than when cooking via other methods.

Since slow cookers are sealed, nutrients lost in the liquid from heat are ultimately reabsorbed into the meal, resulting in meals that can be as nutritious as they are delicious.

As nutritious as slow-cooked meals can be, it’s important to trim fat from meat before cooking it in a slow cooker. When meat is fried, much of its fat content drains away. However, that does not happen when preparing meats in slow cookers. In fact, if fat is not trimmed from meat before cooking in a slow cooker, cooks may end up

with pools of fatty oil in their meals. That’s unhealthy, and will adversely affect the flavour of the meal.

Various dishes can be made in slow cookers. Slow-cooked pork is a favourite in many households, as slow cookers can make for tender, juicy bites of pork that can be hard to produce via other cooking methods.

This recipe for Slow-Roasted Pork Shoulder from Andrew Schloss’ Cooking Slow (Chronicle Books) makes for a delicious and nutritious meal. This recipe allows for preparing the meal in a Dutch oven, and includes an easily adapted method for a slow cooker.

Slow-Roasted Pork Shoulder Serves 6

2 teaspoons dried rosemary, crushed 1 teaspoon dried sage 1 teaspoon dried minced garlic 1 teaspoon fine sea salt ½ teaspoon freshly ground black pepper 2 tablespoons olive oil 2½ pounds boneless pork shoulder, rolled and tied by the butcher 1 medium yellow onion, diced 2 cups dry white wine, such as Sauvignon Blanc 1 14.5-ounce can diced tomatoes,

preferably fire-roasted, drained 2 15-ounce cans cannellini beans, drained and rinsed ¼ cup coarsely chopped fresh rosemary ¼ cup coarsely chopped fresh flat-leaf parsley 2 garlic cloves, halved 2 tablespoons extra-virgin olive oil 2 tablespoons pine nuts, toasted In a small bowl, stir together the dried rosemary, sage, garlic and salt and pepper.

Rub the spice mixture all over the pork.

Cover and refrigerate for at least four hours and up to overnight.

Preheat the oven 175˚ F. In a large Dutch oven over medium-high heat, heat the olive oil. Add the pork and sear until nicely browned on all sides, about 10 minutes total. Transfer to a plate.

Add the onion to the oil remaining in the pot, reduce the heat to medium and sauté until browned, about five minutes. Add wine, bring to a boil and cook until reduced by half, about 10 minutes.

Add tomatoes and beans and return to a simmer, then remove the pot from heat and set aside.

In a mini food processor, combine fresh rosemary, parsley and garlic clove halves

and process til finely chopped. Add extravirgin olive oil and pine nuts and pulse once or twice until combined. Stir half the fresh herb mixture into the tomato-bean mixture and return pork to the Dutch oven, along with juices. Roast until fork-tender, four to six hours.

Transfer the pork roast to a carving board, tent loosely with foil and let rest for five to ten minutes.

Meanwhile, return the Dutch oven to medium-high heat and bring the pan juices to a boil. Stir in remaining fresh herb mixture. Using a slotted spoon, transfer beans to a serving platter or divide among dinner plates. Snip the strings from the pork and using a sharp chef’s knife, carve across the grain on the diagonal into thin slices. Arrange slices on a platter or plates, overlapping beans. Spoon tomatoes and juices over the pork and serve.

Variation: In a slow cooker

Follow the recipe, but transfer the pork to a six-quart slow cooker rather than a plate after you finish browning it. After stirring half the herb mixture into the tomato-bean mixture, pour the bean mixture over the pork in the slow cooker and cook on low for 6 to 8 hours. — MC

HEALTHY LIVING | JAN. 14, 2020 | 3

SPECIAL FEATURE

Changing Habits The more often you recommit yourself, the more likely you are going to succeed.

By Your Friendly Neighbourhood Heart Pharmacist

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appy New Year! People use this time to remember last year and contemplate plans for the future. You might resolve to do something to improve your lifestyle in 2020. Perhaps you want to get to a healthy weight, remember to floss your teeth twice a day or read more. I am with you here — we can always do something more to improve our lives.

Sometimes these resolutions stick and sometimes they are forgotten in February.

No worries — changing habits is hard. I have a few tips that you might not have tried yet.

The first thought is to not try and do too much. Let’s take me for an example. Perhaps this year, I want to learn to play guitar, run a marathon, drink more water and stretch before bedtime. To try all of these things in January is not reasonable, but I can do at least one. Break down a big goal into little bits to get started. Let’s go with drink more water. Now we need to find a time and find a way to remember.

What time would be good to start this habit?

First thing in the morning, there is not much going on at this time. I shall put a small, half-full glass of water on my bedroom dresser. This way, upon waking, I can have a small sip of water.

Why not just resolve to drink a big glass of water when I get to work? This strategy has not worked for me in the past. So I use the theory of habit linking. Link a new habit to a habit you already perform. In this case, I always get out of bed, so I can link this to the habit I already have. You can link one or two habits together. Most of us already do this. We might floss our teeth after brushing,

or walk the dog right after finishing cleaning up after dinner. Habit linking is a new way to start good routines.

Why not just put a big glass of water on the dresser instead? Just looking at a big glass of water might seem too hard. Take any new desired habit and just do the littlest step towards it. Even if that step seems so small, but it is so small you can’t ignore it.

In this case, a half-full glass is too small to ignore. I’m a half-full rather than a half-empty kind of person. This miniscule advancement can be applied to anything.

Want to go for a walk after dinner? Go to the front door and touch your shoes. Go to the gym before work? Touch the front door of the gym on your way to work. Can you see where I’m going with this?

Next week, fill that glass a little bit fuller, put on the shoes and walk to the end of the driveway, or leave five minutes earlier for work and walk inside the gym. Incremental steps towards your goal are easier to achieve and maintain.

Now we need to have a reward system. I like rewards.

My plan is to make a tick on calendar if I drink my water that day. After two weeks, if there are 12 tick marks, I will take my wife out for coffee the following week. Rewards should be unusual, easily obtainable and not counterproductive. Our brains like rewards — they help to reinforce positive habits.

You open the door for someone; they might say, “Thank you.” Pretty rewarding.

Seeing the ticks on the calendar is a visual reminder to you about your progress or lack thereof.

Now what if you want to stop a habit?

This same process works in reverse; make that undesirable habit just a little bit harder.

No habit is truly bad — it just might not be good for you. I am not aware of your plans for the year, so I will leave this up to you.

What if things go wrong, and by February, your commitment has diminished or you have not yet begun? Don’t be too hard on yourself; habits can be hard to stop or start.

Just acknowledge that you made the effort and start again from the beginning.

The more often you recommit yourself, the more likely you are going to succeed. heartpharmacy.com

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4 | HEALTHY LIVING | Times Colonist

SPECIAL FEATURE

The rise of telehealth services

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etting sick once meant traveling to a physician’s office only to sit in a waiting room with fellow under-theweather individuals. Few, if any, people like leaving home when they’re feeling ill, and thanks to technology, many no longer need to do so.

Telehealth services is the delivery and facilitation of health and healthrelated services including medical care, provider and patient education, health information services, and selfcare via telecommunications and digital communication technologies; Telehealth services are revolutionizing the healthcare industry. In many instances, patients need not leave the comfort of their beds or sofas to be diagnosed and treated.

Telehealth, which is a broader scope of remote healthcare services than telemedicine, can utilize everything from videoconferencing, the internet, store-and-forward imaging, streaming media, and terrestrial and wireless phone communications.

Many providers and insurance companies now offer some method of telehealth services. Consider some of these statistics.

• The American Telemedicine Association says more than one-half of all hospitals in the US have a telehealth program.

• In late 2018, Canada Health Infoway launched ACCESS 2022, an initiative intended to expand the access of Canadians to their health information.

This includes the development of the ACCESS Gateway, a platform that enables connectivity across electronic medical and health records and the health services that Canadians use. † • BBC Research indicates that telehealth makes up roughly one-quarter of the healthcare-related technology market.

• The American Medical Association says nearly 75 per cent of all doctor, urgent care and emergency room visits could be handled safely and effectively over the phone or via video.

• Beckers Hospital Review says 82 per cent of millennial patients surveyed would rather have a telemedicine visit than an in-person consultation.

• Around seven million people use telehealth services across the globe, according to eVisit.

• Private health insurers are beginning to offer some coverage for virtual care services. In November 2017, Great-West Life announced that it would offer the services of Quebec based Dialogue.co to employers in Ontario and Quebec. In March 2018, Sun Life announced that it

is the first Canadian insurer to offer virtual health care services to its clients across the country through the SunLife mobile app, initially through three companies. ‡ Telehealth can connect rural providers and their patients to services at other sites and promote patientcentered health care.

Telehealth services enable patients to conWith a shortage of some nect with providers to get the care they need medical specialities in rural without leaving home. areas, telehealth can play an chronic illnesses, and set medication or important role in ensuring all patients get appointment reminders. Patients also can access to care they need. But the benefits communicate with providers to get health do not only extend to rural patients. information through patient portals or to Individuals who are elderly and/or those refill prescriptions effortlessly. who have mobility issues and cannot travel Telehealth is changing the face of easily can benefit from telehealth services. medicine and utilizing technology in unique Furthermore, any patient with a rare ways. —MC condition may no longer have to travel long ‡ Sun Life Financial. Virtual doctor on demand. distances to consult with specialists in that 2018 Mar 8. www.sunlife.ca/ca/About+us/ field.

Newsroom/ News+releases/Announcement/ V Telehealth applications and programs irtual+doctor+on+demand?vgnLocale=en_ on smartphones, tablets or laptops can CA&id=123171 (accessed 2019 June 24). † Canada Health Infoway. Summary corporate make it easy for people to monitor their plan 2019–20. www.infoway-inforoute.ca/en/ health. These apps can enable patients to component/edocman/resources/i-infowaydo things like track health measurements, i-corporate/business-plans/3654-summaryshare information with clinicians, manage corporate-plan-2019-2020 (accessed 2019 Jun 24).

Signs you may have a thyroid problem

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Unintentional weight gain may be a symptom of a thyroid condition.

he thyroid gland plays an essential role in the human body. The thyroid is a butterfly-shaped gland in the front of the neck that produces the hormones that regulate metabolism.

When the thyroid gland’s ability to do its job is compromised, the effects can be serious and lead to a host of symptoms that don’t go away.

Are all thyroid conditions the same?

Thyroid conditions vary, and as a result, can produce their own distinct symptoms. The thyroid can be overactive (hyperthyroidism) or underactive (hypothyroidism). An overactive thyroid will produce too much hormones, while an underactive thyroid won’t produce enough. Symptoms of both hyperthyroidism and hypothyroidism can overlap, but each condition has its own unique symptoms.

Symptoms of hyperthyroidism Signs of hyperthyroidism include:

• Fatigue • Fast heartbeat • Trouble concentrating • Increased appetite • Sweating • Nervousness, restlessness • Unintentional weight loss Symptom of hypothyroidism Signs of hypothyroidism include: • Fatigue • Increased sensitivity to cold • Muscle weakness • Brittle nails and hair • Hoarse voice • Unintentional weight gain What can I do to safeguard myself from thyroid conditions?

The online medical resource Healthline notes that most cases of hypothyroidism and hyperthyroidism cannot be prevented. For example, hyperthyroidism is often caused by Graves’ disease, an immune system disorder that’s most

common among women.

Some peoples’ thyroids have become overactive because they consumed too many foods that contained iodine, such as table salt, fish and seaweed. However, Healthline notes that such instances are rare.

While people may not be able to prevent thyroid conditions from developing, they can keep a watchful eye out for any of the aforementioned symptoms of overactive or underactive thyroids. Any such symptoms should be reported to a physician immediately.

Medicine.net notes that in most cases, thyroid disorders can be managed with treatment and are not life-threatening.

However, the outlook for people with thyroid conditions is always better when symptoms are reported early. Learn more about thyroid conditions at www. medicine.net —MC

HEALTHY LIVING | JAN. 14, 2020 | 5

SPECIAL FEATURE

Common cancer risks you can control

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Explaining transformational travel

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t can be hard for some people to imagine a life without travel.

Upon returning home from a trip, travel enthusiasts might already be looking forward to their next excursion. Some might refer to this as “catching the travel bug,� but for others, travel is more than the often temporary fixation on seeing new places that can develop after an especially memorable trip.

According to the Transformational Travel Council (TTC), transformational travel is intentionally traveling to stretch, learn and grow into new ways of being and engaging in the world.

Transformational travel can give people something to look forward to, which studies have shown is one of the hidden benefits of travel.

A 2014 study from researchers at Cornell University found that experiential purchases like travel tend to provide more enduring happiness than material purchases.

In essence, people tend to get more lasting happiness from doing things than from owning things.

This aligns with an earlier study on the potential benefits of travel from researchers at the University of Surrey in England, who found

that people tend to be at their happiest when they have booked and are anticipating going on a vacation. Though researchers have yet to examine the correlation between transformational travel and overall happiness, it’s easy to see how transformational travelers are likely to benefit from the anticipation of a planned trip. As such, men and women are not only heading off on exciting trips, but doing so with the intent of having life-changing experiences.

So how can people become transformational travelers?

The TTC promotes the notion of traveling with HEART — an acronym that encourages travelers to be humble, engaged, awake, resilient and thankful during their trips.

Humble: The TTC advises travel with an empty cup mentality.

Such a mentality involves approaching situations with an open mind and doing one’s best to avoid letting past experiences dictate how you respond to new ones. An open mind can help people experience something new and completely different than what they’re accustomed in a new way — something many people

enjoy most about travel.

Engaged: Being a participator and not a spectator. A proactive approach to creating travel experiences can make those experiences more transformational than a passive approach.

Awake: Paying attention while traveling may sound simple, but making an effort to being actively attuned to travel experiences can make trips that much more valuable for those hoping to grow and engage the world in new ways.

Resilient: Accept that accessing better experiences and finding growth opportunities while traveling might pose certain challenges. Being resilient in the face of such challenges and taking them on willingly and actively can make for a transformational experience.

Thankful: A mindset focused on being thankful and thoughtful while traveling can make travelers better stewards.

By embracing the principles of transformational travel, people may get more out of their trips than they ever anticipated. Learn more about transformational travel at transformational.travel. —MC

o person, regardless of gender, age, ethnicity, or economic background, is invulnerable to cancer. According to the World Health Organization (WHO), cancer is the second leading cause of death across the globe. In fact, about one in every six deaths worldwide is due to cancer. But cancer is not an unbeatable adversary.

The WHO notes that around one-third of deaths from cancer are due to five behavioural and dietary risks that can be avoided.

These risks include: ¡ high body mass index, ¡ low fruit and vegetable intake,

¡ lack of physical activity, ¡ tobacco use, and ¡ alcohol consumption.

By taking steps to maintain a healthy weight, which can be accomplished by being physically active and adhering to a healthy diet that’s rich in fruits and vegetables, millions of people across the globe can reduce their risk for cancer and ultimately reduce their risk for dying from cancer. The same can be said for people who resolve to quit smoking or avoid tobacco use entirely, and consume alcohol in moderation, if at all. —MC

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6 | HEALTHY LIVING | Times Colonist

Strategies to get kids to exercise

SPECIAL FEATURE

Exercise is an important component of a healthy lifestyle. That’s not just true for adults, but for children and teenagers as well.

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arents concerned about their kids living sedentary lives may have more to worry about than they know. According to a 2017 study published in the journal Preventive Medicine, 19-yearolds spent as much time being inactive and sedentary as 60-year-olds.

Getting kids to be more active may be especially difficult for today’s parents, who must contend with the internet, social media, tablets, smartphones and other distractions as they try to encourage their kids to unplug and spend more time being physically active. But parents can try various strategies to get kids off the couch and exercising.

Set a positive example. Kids, especially young children, often try to emulate their parents. Parents can capitalize on kids’ desire to be like mom and dad by exercising in front of their children. Young children may not be ready to lift weights or run on the treadmill, but parents can embrace kid-friendly exercises, such as walking and cycling. Invite kids along for daily bike rides or go for family walks around the neighbourhood after dinner.

Park the car. Kids don’t need to know they’re exercising in order to be more physically active. In lieu of driving to the bank or pharmacy, parents can leave Exercising alongside their children is an effective way for parents to get their kids to be more physically active.the car at home and ride their bikes alongside their

Eating and exercise

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iet and exercise are each vital components of a healthy lifestyle. While these components tend to be looked at separately, diet and exercise are actually interconnected.

According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise. Following that advice can help men and women maintain their blood glucose concentration during exercise, and allow them to maximize their performance and improve their recovery time.

Some people feel that eating before exercise seems counterintuitive, as food may contribute to feelings of sluggishness and make it hard to maximize a workout.

But what people eat and drink prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect.

The American Heart Association and the ACSM recommend hydrating with water prior to working out. The ACSM recommends drinking between two and three cups of water two to three hours before exercising. Adults accustomed to working out in the early morning can try to wake earlier so they can give their bodies time to hydrate before they begin exercising. It’s important to continue hydrating, as the ACSM recommends drinking between one-half and one cup of water every 15 to 20 minutes during a

workout (amounts can be adjusted based on variables such as the weather and individuals’ body sizes). After a workout, the ACSM recommends drinking two to three cups of water for every pound lost during the exercise session.

Food also plays a vital role in maximizing a workout and improving recovery time. The AHA recommends fueling up on healthy carbohydrates such as wholegrain cereals, whole-wheat toast or low-fat or fat-free yogurt, two hours before exercising. Doing so might pose a problem for early morning exercise enthusiasts, and in such instances, the AHA advises eating a piece of fruit such as an apple or banana five to 10 minutes before beginning a workout.

Avoid saturated fats and a lot of healthy protein prior to working out as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the oxygen and energy-delivering blood they need, so it’s best to stick with foods that the body can digest more quickly.

It’s important to make food a part of your postworkout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels.

The most effective way to exercise involves healthy foods, which can improve performance and lead to quicker post-workout recovery. — MC

children when running errands. If possible, parents can walk youngsters to and from school rather than driving them.

Choose friend-friendly activities. Adults employ the buddy system as a means to motivate themselves to keep exercising, and that same principle can apply to children, who might be more excited about physical activity if their friends are joining them. Team sports provide chances to exercise with friends, as do organizations like the Boy Scouts and the Girl Guides.

But even inviting a child’s friend along on a family hike or bike ride may make such activities more fun for kids.

Give gifts that encourage physical activity. Kids might want the latest device or video game for their birthdays, but parents also can give gifts that encourage youngsters to be physically active. Bicycles, rollerblades, ice skates and sports equipment are just a handful of potential gifts that may compel kids to exercise more.

Childhood obesity is a significant problem, with the 2015-16 NHANES reporting that 20.6 per cent of youths between the ages of 12 and 19 were obese.

Getting kids off the couch and exercising more often can help reduce those figures and ensure healthier futures for kids of all ages. —MC

HEALTHY LIVING | JAN. 14, 2020 | 7

SPECIAL FEATURE

Victoria Health Show

Jan. 26 and 27, Pearkes Recreation Centre Saturday, 10 a.m. to 6 p.m.; Sunday, 10 a.m. to 5 p.m.

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This two-day consumer event is for the health conscious individual.

he Victoria Health Show offers health products, services, health experts, demos, seminars, food sampling and the convenience of having it all under one roof for one entirely awesome weekend of shopping and education. Present your transit ticket or bike helmet to receive 1/2 price admission.

Meet the people who know what it takes to create a home that loves the planet. Discover the best new products on the market that will inspire every room in your home to be clean and green, fresh and organized, harmonious and functional. From nutritional supplements to alternative therapies to fitness trends to food products, The Victoria Health Show features a diverse array of health options for you to explore.

Come armed with your questions, and let the experts share their knowledge with you. healthshows.com

Client’s returning home from hospital after post-hip or knee surgery may be in a weakened state, and require both exercise therapy and post-surgical care — whether temporarily or ongoing.

Post Surgery Exercise Five reasons to utilise a Medical Exercise Specialist

By Johanna Booy, MES, CPCA Care & Company, Senior Care Victoria

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he increase in chronic disease has heightened the need for supervised exercise programs for clients after their discharge from rehabilitation service or hospital. Medical Exercise Specialists (MES) are uniquely trained to provide post rehab and medical exercise services to a wide range of clients with medical needs.

There are a number of reasons to utilize the MES when planning the discharge of clients in need of supervised exercise programs. The fact is that Client’s returning home from hospital after post-hip or knee surgery may be in a weakened state, and require both exercise therapy and post-surgical care — whether temporarily or ongoing.

This exact combination of MES plus caregiving, with the inclusion of home support, prompted one of our clients to rave about her experience. She just returned home after a knee replacement and sent this remark: “Had I not had the daily help of Sonja supervising my exercises, timing me, assisting with bathing, home support and groceries, I would not have been camping two months later. The fact that Sonja could

do all of these things in a two-hour window daily, meant so much more to me than just requiring home support on its own. Thanks to Sonja, I am encouraged as I await my next knee replacement.”

Here are five very good reasons to implement exercise for the senior returning from surgery: 1. Medical Exercise Specialists (MES) are is trained to develop conditioning programs for a wide range of clients with musculoskeletal, cardiovascular, metabolic and neurological disorders.

2. MES are trained to identify “red flags” which indicate the client is inappropriate for exercise and/or requires a referral to a medical professional.

3. MES understand how to screen the client to identify any potential problem areas that may be exacerbated by exercise.

4. Utilizing a MES after discharge will improve the client’s functional capacity and minimize the possibility of re-injury.

5. The MES develops the client’s conditioning program, and is also able to establish a wellness program that will enhance the client’s overall level of health and well-being.

Medical exercise, when combined with caregiving, can ensure the client recovers quickly and safely, so they can return to their daily activities sooner. seniorcarevictoria.ca

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