Healthy Living by Times Colonist

HEALTHY

LIVING SPECIAL FEATURE

Stay fit while social distancing

Treat yourself to a full body workout on a Bellicon Rebounder Warm, rich flavours of Thai Curry Beef Ramen

Family time in the kitchen: Cooking & social distancing together Sleep, glorious sleep...

JULY 2020

2 | HEALTHY LIVING | Times Colonist

Stay fit while social distancing

SPECIAL FEATURE

Fitness centres were among the many non-essential businesses forced to shutter as a result of COVID-19, forcing fitness enthusiasts to find new ways to stay mentally and physically fit. Many creative ideas have surfaced.

any people consider their gyms much more than a place to exercise. A gym can be a great place to socialize while trying to stay healthy. Having friends or fellow fitness enthusiasts around also can provide the motivation many people need to stay the course and achieve their fitness goals. Fitness memberships are popular in Canada. GoodLife, the largest fitness club in Canada, has 400 different locations and more than 1.5 million members. Fitness centres were among the many non-essential businesses forced to shutter as a result of COVID-19, forcing fitness enthusiasts to find new ways to stay mentally and physically fit. Many creative ideas have surfaced. • ONLINE CLASSES: An internet connection is all that’s necessary to find workouts that can be streamed from the comfort of home. The streaming website

YouTube can be a goldmine for free workouts. Some cable service providers have on demand fitness channels and rentals that can mirror classes taken at the gym. • SOCIAL APPS: Gym-goers can inquire whether their gyms are offering alternative programs with live-streaming fitness classes. Class instructors can guide classes from their own homes or from empty gyms. Other gyms may provide links to subscriber-based gym training workouts free of charge. • THE GREAT OUTDOORS: Even though some parks, beaches and trails have been closed, workouts can take place in and around the neighbourhood. Jogging or walking can be excellent cardiovascular exercise, as can taking a bicycle ride for a few miles down neighbourhood streets. People in rural areas can run through forested land or even farmland.

Pushups, sit-ups, planks and other body weight exercises can be done right in the backyard. Before making a decision about whether or not to be active outside, be sure to check the latest guidance from your local health department and community or state leaders. • REMOTE SPORTS: Videos of city dwellers playing tennis across roof tops for much-needed air and exercise have emerged in recent weeks. Similar benefits can be achieved with a game of catch, volleyball or racquet sports over fences with neighbours, provided limits on participants are placed and social distancing is maintained. Staying fit during COVID-19 restrictions takes some ingenuity, but it’s certainly possible to maintain your overall health. In fact, some people have found they now have more time to exercise than they did before. –MC

TIMES COLONIST

Healthy Living JULY 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 CONTACT: MARGARET LONG, ADVERTISING PHONE: 250-380-5246 MLONG@TIMESCOLONIST.COM EDITOR: JENUS FRIESEN JFRIESEN@TIMESCOLONIST.COM

HEALTHY LIVING | July 14, 2020 | 3

SPECIAL FEATURE

BELLICON: The Gold Standard in Rebounders

bellicon workout is like treating yourself to a full-body tune-up. It strengthens your heart, builds lung capacity and prevents your bones from losing density and becoming brittle. You’ll burn fat, increase energy and help your body stay strong, aligned and balanced. You’ll also help your immune system flush toxins, bacteria and waste - all at the same time. With the bellicon, just a few minutes a day will give your body what it needs to renew your health, fitness and peace of mind.

If every doctor knew about a Rebounder, they just might prescribe a daily dose of it. It passes all of the strictest testing and improves your health in more ways than you can count on our fingers. While using a bellicon or a Lymphaciser, you are literally engaging every single muscle in your body, powered by the force of gravity, and then relaxing them as you descend. The act of suspending our body mid-air and then bringing it back down moves the body in the way it was meant to be used, in a dynamic, energizing and cleansing way. This ongoing cycle of bouncing does wonders for your health. IMPROVES IMMUNITY: Along with a whole foods diet, regular exercise is known to have positive affects on the immune system. DECREASES BACK PAIN: Rebounding is a great way to stretch out the spine and open the space between discs. It helps to strengthen muscles in and around the back, creating a more solid foundation from which the body can be in alignment. HELPS WITH OSTEOPOROSIS: Rebounding provides low level trauma to the musculoskeletal system. For people with osteoporosis, it is best to exercise without instantaneous trauma and impact on the weight bearing joints. ARTHRITIS: Arthritis is a condition that affects the cartilage between bones. With over 100 variations of the disease, one symptom they unfortunately share is joint pain. Bones need

“weight bearing” force to build and maintain their density. “Even moderate exercise can ease your pain and help you maintain a healthy weight. When arthritis threatens to immobilize you, exercise keeps you moving.” ~The Mayo Clinic. DIABETES MANAGEMENT: Exercising on the Bellicon assists in regulating your insulin levels by lowering blood sugar and increasing your cells’ ability to absorb glucose… with or without insulin. This effect lasts up to 24 hours to keep your blood sugar levels down naturally. IMPROVES STRESS & MENTAL WELLNESS: Movement isn’t just good for the body; it affects the chemistry of our brains, making us happier, healthier and more “feel-good”. LYMPH & EDEMA HEALTH BENEFITS: Working out on a Rebounder energizes your lymphatic system, keeping fluids in motion flushing toxins, bacteria and other waste from your body, cleansing you from the inside out. WEIGHT LOSS: Without exercise, your chances of losing weight are (pardon the pun) very slim. CELLULITE: Cellulite occurs in areas where toxins are stored in fat cells and accumulate, eventually becoming visible with skin dimpling. When you bounce on a rebounder, the lymphatic system is stimulated and lymph fluids flush out toxins from the cells. Regular exercise on a rebounder can dramatically decrease the incident of cellulite and instead leave toned and firm skin. IMPROVE YOUR BALANCE: Rebounding is a great way to improve balance and coordination while providing the best total-body exercise available. If at all possible, Triangle Healing in Victoria recommends you give your bellicon® a permanent place at home – the more you see it, the more you’ll want to use it. trianglehealing.com | reboundercanada.com

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4 | HEALTHY LIVING | Times Colonist

SPECIAL FEATURE

FAMILY TIME IN THE KITCHEN

Cooking & Social Distancing Together

amilies are spending more time at home than ever before. Stay-at-home guidelines have led many parents to expand their culinary horizons, and time in the kitchen can be made more enjoyable by getting the whole family involved. As stay-at-home measures continued throughout spring, boredom was a common complaint among people of all ages. Families sticking out social distancing together can confront that boredom by working together to prepare delicious, homecooked meals. The following are some simple ways to get the whole family involved when the time comes to get dinner on the table. • INCLUDE YOUNG CHILDREN: Younger children may not be able to cut, dice or chop, but that does not mean they can’t participate in nightly cooking sessions. Kids can stir, pour and perhaps most importantly, shake. Helping to prepare food can help children feel like they’re part of the family and even encourage them to make healthy choices, and can benefit children in the short- and long-term. Older kids can take on more responsibility when preparing meals, and teenagers can tackle entire meals on their own if they so prefer.

• ROTATE THE RESPONSIBILITY FOR CHOOSING DISHES: The family chef may be accustomed to choosing meals, but with stay-at-home measures in place and restrictions only slowly lifting, sharing that responsibility can be a great way to make everyone more excited about mealtime. Parents can still choose the majority of meals, but let kids choose one or two meals per week. To prevent kids from always opting for less healthy fare like macaroni and cheese or pizza, establish certain rules. For example, note that each meal must include at least one fruit or vegetable, relaxing these rules as you see fit. This is a great way to teach kids about nutrition while also showing them how less nutritious fare like pizza can be made healthier by replacing toppings like pepperoni with fresh cut vegetables. • EXPAND YOUR OPERATION: In-person baking sessions with grandparents and large Sunday dinners with extended family members may not be possible in the era of social distancing. Such traditions need not be abandoned entirely. Utilize video conferencing apps like Zoom to prepare foods together, with

each family member whipping up their own meal or dessert. Items can then safely be dropped off at each other’s homes. Go the extra mile by keeping the video conference going as everyone sits down to indulge in a tasty meal.

Cooking together can be a great familyfriendly pastime as adults and children look for ways to spend quality time together while stay-at-home measures remain in place or are gradually relaxed. –MC

Summer Staycation on Vancouver Island • POPULAR DAY HIKES Vancouver Island, by Theo Dombrowski This unique and colourful guidebook selects for readers the very best day hikes on Vancouver Island, with locations throughout the region. • ISLAND HOME Out and About on Vancouver Island, by Anny Scoones A collection of humorous anecdotes about Vancouver ind inspiration for a summer Island’s unique quirks, from the staycation in this list of books, south end to the north from a recommended by Greater Victoria beloved storyteller. Public Library. With COVID-19 • HIKING TRAILS I restricting travel outside the province, Southern Vancouver Island, these titles will help you uncover the by G.F. Harcombe history, culture and beauty of Vancouver This book features more than Island as you walk little-known trails, 140 hikes along with updated explore secret lakes and take in sublime maps in colour. Also included are views of our piece of paradise.

hints and cautions for hikers, notes about the flora and fauna, lists of hikes by level of difficulty and information about accessible areas. • Secret Lakes of Southern Vancouver Island, by Adam Ungstad Explore the recreation, nature and history of 25 lakes from the Saanich Peninsula to the Sooke Hills. • Looking for more titles like these? View recommended reads on GVPL’s ‘Book Love’ blog, gvpl.ca/book-love. On the road, by the beach and in your own backyard, the library goes wherever you go. Sign up for a library card online, and you can bring ebook, e-audiobooks, music, movies and more with you on all your summer adventures. Sign up today at gvpl.ca/get-a-library-card. – Jessica Woollard

HEALTHY LIVING | July 14, 2020 | 5

SPECIAL FEATURE

Sleep, glorious sleep... Valerian is generally safe and well tolerated. Mild side effects of headache, morning sedation and stomach upset are sometimes seen. While no drug interactions have been reported, be cautious of using valerian concurrently with products that have a similar action (sedatives, alcohol, narcotics, etc.). It is common to find valerian mixed with other herbs used for sleep such as passionflower, hops and skullcap. Another popular and effective natural sleep remedy is melatonin - a hormone produced by the pineal gland as evening approaches. This hormone, produced as light decreases, is blocked when things

By your friendly neighbourhood Heart Pharmacist

ometimes we think of sleep as a trivial matter, however a lack of quality sleep and its consequences (such as daytime sedation) has a great impact on society. Sleeping problems have been an issue during this health crisis. People attribute increased stress, lack of exercise and disrupted schedules as possible reasons. I’m sure they are all contributing factors, but lack of quality sleep can adversely affect one’s health. There are many natural options to help with sleep at Heart Pharmacy. This month, I will explain why sleep is so complex and suggest options to help you get more. The information available about sleep is extensive because it is so important to our survival. During sleep, the mind and body rest and regenerate. Without it, our bodies and minds are unable to function well.

WHAT EXACTLY IS SLEEP? Sleep is divided up into five parts; stages one to four, and REM sleep. Our bodies move between these five stages of sleep at various times during the night. What is crucial is the length of time you sleep. Your body needs REM sleep to rejuvenate. Any disruption in your sleep might make you get less REM sleep. An important part of a good night’s sleep is sleep hygiene; this has nothing to do with cleanliness. These tips can be helpful for people who have difficulty sleeping. Try to have a fixed bedtime and wakeup time. This will help your body get into a regular sleep routine. Even if you are not going to work or school as usual, get up at the same time as you normally would. Try to avoid daytime naps. Some people have a rest in the afternoon. If you must rest, try and limit it to 30 to 45 minutes. Avoid alcohol in the evening. It is true that alcohol can make you drowsy, but it can also interfere with your sleep as it leaves your body.

Get some exercise, but not in the evening. Regular exercise is great for your body and can wear you out. Rigorous exercise in the evening, though, can have a stimulating effect. Create a comfortable sleeping environment. The bedroom should be dark, cool (not cold) and free of any odd sounds. Clear your mind before bed. Do not engage in activities that activate the mind. Avoid reading thought provoking books before bed. If you cannot fall asleep within 30 minutes, get out of bed and leave the bedroom. Go elsewhere and have a light snack and read a light novel. Do not watch TV or use a hand-held electronic device. There are growing concerns that the blue light emitted from these devices can suppress melatonin production. Consider turning on the radio. Generally, the voices are more relaxing and the programs are less engaging.

become brighter. Remember the light emitted from handheld devices? Talk to your Doctor or Heart Pharmacist before starting melatonin, as it can interfere with blood thinners, sedatives, antidepressants and immunosuppressants. For me, the best way to fall asleep is to follow a good nighttime ritual. I brush my teeth, wash my face then sit in bed a read a novel until I become drowsy. This is thought to be helpful because it gives your body cues that it is time to fall asleep. No matter what works for you, it is important to get plenty of rest. Hopefully it is not my article putting you to sleep. heartpharmacy.com

Worried about the safety of living at home alone, but not ready for long-term care or full home-care? Sometimes a little help means a lot.

ARE THERE ANY SUPPLEMENTS THAT CAN HELP WITH INSOMNIA/ DIFFICULTY IN FALLING ASLEEP?

Heart Pharmacy’s Heart at Home program helps with:

Valerian is the most widely recognized herbal product for sleeping problems, and seems to be more effective when used for longer periods of time (two weeks), rather than occasionally. One study demonstrated that people who took a valerian/lemon balm product one-half hour before bed reported a 33 per cent improvement in sleep quality. Researchers found this point interesting because the volunteers were healthy and did not complain of insomnia at the start of the study.

• Assistance with more challenging medications like patches, inhalers, eye and ear drops, and insulin

• Daily in-home medication support, ensuring that your loved one is taking their medications daily

• Regular reporting to your doctor and loved ones of any issues with medications or general health • Companionship and structure, with the same faces every day at consistent times To discuss how it works and whether it’s right for you or a loved one, contact us anytime by: Phone: 778-817-0417 or Email: heartathome@heartpharmacy.com

www.HeartPharmacy.com/heart

6 | HEALTHY LIVING | Times Colonist

SPECIAL FEATURE

A Road to Recovery

“Hunger, food security – these are real issues faced by people right here in Victoria. I want to make sure no one goes hungry, and to teach people how to prepare and cook food on their own.”

eidi has been living at Cool Aid’s supportive housing since 2017. Having lived on and off the streets for a few years while also battling a lifelong addiction, finding secure housing was a crucial step in her recovery. At the age of five, she and her two siblings were abandoned by their mother at a shopping centre. Placed in foster care, she was forced to separate from her brother and baby sister. This is where, for the next 12 years, Heidi would suffer from emotional abuse and neglect. When she finally aged out of foster care at 17, she was left on her own: “That’s when I became rebellious and got into drinking and using drugs.” “I hated my mother for years,” Heidi states as a matter of fact, “But, now I

understand how untreated mental illness made it impossible for my mother to cope with raising three children.” Shortly after leaving foster care, Heidi moved to Victoria where she joined the Navy. With a regimented military schedule, her addiction was kept incheck and her life in order. Unfortunately, circumstances changed and she eventually left the military to take care of her child who has special needs. Heidi returned to school and got a degree in culinary arts, which launched her 15-year long career in the restaurant industry. With a knack for cooking and passion for ending hunger, she had found her calling. However, raising children and working 12-hour days took its toll, leading her to start using cocaine to fuel her hectic schedule.

For years she remained a functioning addict until she suffered a stroke brought on by drug use and other pre-existing conditions. No longer able to work and suffering from severe mobility issues, Heidi landed at Cool Aid’s Sandy Merriman House shelter for women. There, she spent a month recuperating until she got a room of her own at Cool Aid’s Desmond House. She is now clean and living a more stable life, and recently moved into her own home where she continues her work helping others learn to cook and access nutritious food. “Cool Aid staff goes above and beyond for its clients,” Heidi says. Now ready to give back, she is working with Cool Aid staff on delivering a food program to help other tenants gain basic life skills. Access to supportive housing, food and a place to cook were critical in Heidi’s recovery. If you’d like to help more people like Heidi gain skills and food security, please consider donating at coolaid.org.

We all have grief at this time

By Laura Van Sprang, Manager, Sands Victoria Funeral Chapel

he thing I’ve noticed throughout this pandemic is that we have all been affected by some form of loss and grief. We have all had to adjust and deal with the fact that things did not go as planned this year. All of our gatherings have been cancelled. All of our trips and vacations have been refunded and postponed. Weddings are put on hold or look very different,

with many important people unable to attend. All of those hard working graduates are not getting to experience the time-honoured tradition of walking across that stage to receive their welldeserved diplomas in front of all who supported them. Milestone birthdays, retirements, baby showers, Easter, Mother’s Day, Father’s Day, visits with grandparents and parents in nursing homes, and the list goes on.

“The human spirit will find ways to connect” Then there are the funerals, which for me, being in the funeral industry, was the hardest to see change so much. When you work in a profession that teaches you to support the bereaved by gathering and bringing the community together, to provide a shoulder to lean on and extend a hand to wipe away

tears with a gentle touch or hug, it is very difficult to change your approach to show your compassion. But we, too, have adjusted and tried to help the best way we can, to honour those who have passed and to be there for those who have had to endure the pain of loss a little differently. The other thing I noticed is that the human spirit will find ways to connect. We continue to celebrate, and to acknowledge accomplishments and achievements. We continue to send our encouragement, laughter and love to each other, and most importantly, we continue to live. Many of the things we have had to do differently will go back to some sort of normal and we can pick up where we left off. But for those who have lost their lives during this difficult time, we remember you, we celebrate you, and it is you who we grieve the most. arbormemorial.ca

HEALTHY LIVING | July 14, 2020 | 7

SPECIAL FEATURE

Thai Curry Beef ‘Ramen’

Warm and rich Thai flavours come together in this take on a popular street food. Featuring slurpworthy noodles and plenty of colourful vegetables, this recipe is a complete meal in a bowl.

INGREDIENTS PREP TIME: 15 mins COOK TIME: 20 mins TOTAL TIME: 35 mins SERVES: 4 servings

• • • • • • • • • • • • • • • •

2 tsp sesame or vegetable oil 1 lb (500 g) extra lean ground beef 3 tbsp Thai red curry paste 2 red Thai chili peppers, seeded and finely chopped 1 tbsp low-sodium soy sauce 2 tsp EACH liquid honey, and minced ginger 1 tsp minced garlic 4 cups sodium-reduced chicken broth 1 can (400 mL) coconut milk 1 tbsp fresh lime juice ½ tsp salt 150 g whole-grain spaghettini (or soba noodles) 4 baby bok choy, halved 1 red bell pepper, thinly sliced 8 oz (250 g) button mushrooms, thinly sliced 4 cups lightly packed baby spinach (or shredded Swiss chard) • 1 cup fresh basil leaves, torn • ¼ cup chopped roasted peanuts • Lime wedges

INSTRUCTIONS • Heat oil in a Dutch oven or large saucepan set over medium-high heat. Crumble in beef and cook, stirring often and breaking up with a spoon, for 5 minutes or until browned. Transfer beef to a plate using a slotted spoon; cover and set aside. • Stir curry paste, chili peppers, soy sauce, honey, ginger and garlic into saucepan. Cook mixture for 1 to 2 minutes or until red colour deepens. Pour in broth, coconut milk and lime juice; stir in salt. Bring to a boil; add spaghettini and stir until submerged. Cover and reduce heat to medium. Cook, stirring occasionally, for 5 minutes or until tender but still toothsome. • Return beef to pan and stir to combine. Layer the bok choy, bell pepper, mushrooms and spinach over broth. Cover and cook for 5 minutes or until tender. Toss to combine. • Divide noodles and vegetables evenly among 4 wide serving bowls. Ladle broth over top. Garnish with basil and peanuts. Serve with lime wedges.

NOTES • For a gluten-free option, use brown rice or soba noodles instead of the spaghettini, and tamari instead of the soy sauce. Use shredded Swiss chard instead of spinach. • Garnish with additional finely chopped red Thai chilies for those who like the heat. • Per serving: 644 calories, 39 g protein, 26 g fat, 71 g carbohydrate, 28% DV iron, 110% vitamin B12, 63% DV zinc. thinkbeef.ca/thai-curry-beef-ramen

For only $25 you can feed a person for a week. When you donate to Cool Aid, you are helping the most vulnerable people in our community: people with mental and physical health challenges, people suffering from addictions, and people on the road to recovery. Every donation you make to Cool Aid brings hope for the future. A donation of just $25 will feed a person who is challenged with food insecurity for an entire week. Through Cool Aid’s grocery card program hundreds of people are shopping for their own groceries and cooking their own meals. In this time of great need, you are not only providing food for those who are hungry, but giving the gift of independence. Please visit coolaid.org/donate to support vulnerable people. “So far I’ve had the privilege of providing grocery cards to some of Cool Aid’s palliative patients. These are so appreciated that several clients have burst into tears when they received them.” — Katie Leahy RN BScN Cool Aid Community Health Centre

To Make A Donation Please visit

coolaid.org/donate or by phone 250-383-1977

101-749 Pandora Avenue, Victoria BC V8W 1N9 | 250-383-1977 | coolaid.org