Strong & Healthy

Canadians have been doing relatively well with managing the transmission of COVID-19. We must continue to be vigilant with our pandemic best practices. You should also ensure that you’re as strong and healthy as you can be. Being strong and healthy means your immune system can function optimally.

Here are some keys to good health that will help you stay strong & healthy.

Get physical. Set a goal of doing something physical each day for a minimum of 30 minutes. Go for a jog, walk, or even just get outdoors and do some yard work.

Less sugar, more water. Overall just try to eat a more balanced diet. Try to get more fruits, vegetables, whole grains, and stay hydrated. The Mayo Clinic recommends about 3.7 liters of fluids for men, and about 2.7 liters a day for women. Avoid sugary drinks.

Get enough sleep. Sleep is a must for good health. Chronic sleep deprivation increases the risk for heart disease, diabetes, stroke, obesity, and many other illnesses. Suggestion: try slipping into bed 15 minutes earlier for a week and see how that feels.

Consume less alcohol. Consuming alcohol has been clearly linked to serious health issues such as higher risk of cancer and liver disease. Limit exposure to the sun. This is especially important during mid-day when the sun's harmful rays are strongest. The Mayo Clinic recommends using a broad-spectrum coverage with an SPF of at least 30. Apply sunscreen generously and reapply every two hours — more often if you're swimming or sweating.

Stay strong and healthy and you will be better for it. You will experience an increased vitality and enjoy more of your day-to-day.

Prudent Practices

Proper hygiene can help reduce the risk of infection or spreading infection to others. Here are Health Canada’s recommendations to help prevent the spread of COVID-19:


  • wash your hands often with soap and water for at least 20 seconds, especially after using the washroom and when preparing food
  • use alcohol-based hand sanitizer if soap and water are not available
  • when coughing or sneezing:
  • cough or sneeze into a tissue or the bend of your arm, not your hand
  • dispose of any tissues you have used as soon as possible in a lined wastebasket and wash your hands afterwards
  • avoid touching your eyes, nose, or mouth with unwashed hands

Health & Wellness

Summer is such a great time of year for enjoying salads. Salads can be a super nutritious addition to your mealtime. To kick up your salads try a homemade dressing. They’re so easy and delicious, and will last in your fridge up to 2 months!

If making your own dressing is relatively new to you then you can start with a really simple, but classic dressing, the tried and true Balsamic dressing.

Balsamic dressing

  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 2 tbsp honey
  • 1 tbsp dijon mustard
  • 2 cloves garlic, minced
  • 1/2 tsp each salt & pepper
Add all ingredients together in a mason jar. You can screw on the lid to shake gently to mix. It’s also great for storage in the fridge later. Tip: put a piece of masking tape on the lid and write the date on it as a reminder. It can last in your fridge up to 2 months!

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August Sudoku

Did you know that August 31, 1941 marks the day that the Canadian Women's Army Corps was created. The role of the corps was to free men for combat roles in World War II, so Canadian women could meet more of the Army's
need for "manpower" at home.

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