72 Hours - Are You Prepared?

Being prepared for an event where you might have to go without basic services for 24 hours or longer is a real possibility for some Canadians. Being prepared for 72 hours is the recommended standard for Canadians. There are many great resources online to help you with preparing your kit, and this is a good place to start your research: www.getprepared.gc.ca.

As a guideline, you should be prepared for at least 72 hours with the following essentials.

Water: keep 2 litres of water per person per day for 3 days.

Food: stock non-perishable food, like canned food, energy bars and dried food. With canned food, be sure to include a manual can opener.

First aid kit: a basic kit includes gauze, bandages, a bandana, antiseptics, antibiotic ointment and pain relievers, such as Tylenol.

Clothing/Bedding: include warm clothing and rain gear that is waterproof or water resistant. Sleeping bags are a convenient bedding solution.

Emergency supplies: keep a supply of matches, flashlight, portable radio and extra batteries. Special Items include: family members' needs, like a spare inhaler. Also include some back-up cash, and copies of important documents, such as birth certificates.

Time to Go Outside

At this time of year, many Canadians start spending much more time enjoying the outdoors. This makes it a great opportunity to start a fitness routine - one that can take advantage of improving weather. Some people might even use this time of year as a motivation to get outside and get in shape.

Here are some quick tips for getting started with your physical fitness goals.

Stay hydrated. Stay well-hydrated throughout the day. The generally accepted rule is to drink about 2 litres of water a day. It's a very easy thing to do, so long as you don't try to do it in one sitting - spread it out over about 8 drinks.

Use a buddy system. Having a buddy helps you stay committed to a fitness routine. Maybe you have a running partner, or a friend who'll join you for your evening stroll. It can also be nice to spend time with someone dear.

Use the right gear. For example, if you're walking routinely, and it's on concrete or asphalt, you really should invest in shoes that are designed to support the activity. Whatever it might be that you like to get up to when the weather gets warmer, we hope you love and enjoy every moment.

Simple, Delicious Salad

Simple green salads are easy to make. This salad combines the peppery flavour of arugula and lemon vinaigrette. Add cherry tomatoes, some grated Parmesan and pumpkin seeds for a delicious and healthy add-on to your lunch or dinner. Combine ingredients in a bowl. Drizzle on the lemon vinaigrette and you are ready to serve:

Salad
Arugula
Pumpkin seeds
Freshly grated Parmesan
Note: You can simply eyeball the amount of salad ingredients as you prefer.

Lemon vinaigrette
¼ cup olive oil
2 tablespoons lemon juice (more to taste)
2 teaspoons Dijon mustard
pinch sea salt
pinch freshly ground black pepper
Note: This should be enough for 6 - 8 small side salads. Keep the leftover dressing in the fridge for up to a couple of weeks.

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