September 2020 - News Canada

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September 2020

4 steps to save on back-    Add anti-inflammatory
to-school                   superfoods to your diet

Small budget, big impact:   Returning to classrooms
3 powerful, low-cost        safely and with
ways to update your         confidence
space

September 2020

Back-to-school .......................................................................................................................................................... 3
Pandemic Features .................................................................................................................................................. 7
Family & Community ............................................................................................................................................. 10
Food & Recipes ....................................................................................................................................................... 12
Health & Wellness .................................................................................................................................................. 18
House & Home ........................................................................................................................................................ 23

       © 2020 News Canada and L'édition Nouvelles are either registered trademarks or trademarks of News Canada Inc. All rights reserved.

Back-to-school
How can parents support kids’ learning?
(NC) While fall usually brings routine and familiarity for families, classes are going to look
different this year. But no matter where your child is going to learn, there are things parents
can do to help. Sarah Gunn, a former teacher and lifestyle expert, has tips to help you assist
your children:

Stay on track: Create a daily or weekly schedule that you can all refer to. Carve out time for
fun activities like board games, crafts, and outdoor play. Use a timer to help the kids focus
on a task. Create a plan together to tackle larger projects using checklists or planners that
children can refer to while they work. Take a break when you sense your child needs it.

Get the right tech: Invest in age-appropriate technology, like a Chromebook or Microsoft laptop. Check out Staples
Canada for a variety of affordable laptop options. It is helpful to provide headphones if more than one child is working in
the same space. A printer can also be useful because some children work better on paper and it offers a break from
working on a screen.

Ask the teacher: Educators want their students to succeed and are doing their best to make this new way of learning
work. If you’re confused by the assignments being sent home, or you have any questions at all, reach out to them. They
will collaborate with you to make a plan that works for you and your family.

Find everything you need for back-to-school at staples.ca/backtoschool.

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Top tips for at-home learning
(NC) Although kids are slowly returning to school this fall, learning doesn’t have to be
restricted to the classroom. In fact, a survey completed in the spring found that parents were
spending two to three hours a day of educational time with their children.

Whether your kids are heading back to classes or staying home for virtual school this
semester, check out these helpful tips for integrating independent learning and maintaining
the positive habits established through physical distancing:

Create a routine. Make sure you create an after-school routine to ensure your child is
finishing their homework and not completely turning off their brain. It’s up to you and your family to find what schedule
works best for you, but make sure you’re also dedicating some time for play and fun every night.

Design a dedicated space. One way to help your child focus on work at home is to create a specific area meant only for
learning. Kids associate rooms in the home with certain activities, like the kitchen for eating and the bedroom for
sleeping. By making an area for work, you help prep your child mentally for focusing on learning.

Use play through learning tools. Who says learning can’t be fun? Using educational computer programs, games and toys
can help kids learn through play and expand their minds outside of school time. For example, the Osmo Genius Starter Kit
uses tablets to merge tactile exploration with technology, allowing your child to explore STEAM topics in an engaging
way.

Keep them motivated. You can encourage your child by making learning fun and meaningful to them. Help them explore
their interests with a little guidance to support their natural curiosity and creativity. For example, if your child shows
interest in dinosaurs, share facts and history along with a fun activity like a Jurassic Park movie.
© 2020 News Canada and L'édition Nouvelles are either registered trademarks or trademarks of News Canada Inc. All rights reserved.

With these tips, you can help set your kids up for success this school year.

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Keep kids learning this school year with the right technology
(NC) For many parents of young students, stepping into the world of laptops and technology
will be necessary this fall. As this school year brings new challenges and opportunities to
learn, having reliable, kid-friendly technology is key to a successful remote learning journey.

To help set your kids up for success, check out these quick tips for picking the right tech:

Choosing the right laptop: Kids need laptops that are easy and accessible, while parents
need to choose one that won’t break the bank. Because young learners won’t be working on
software that takes up a lot of space, a laptop with low storage is a functional yet wallet-
friendly solution. Chromebooks are a great option that can withstand wear and tear and have security features to keep
kids’ browsing safe. You can find a variety of quality laptop options for every level at Staples Canada.

The importance of good headphones: Headphones will play a critical role in this year’s learning. With students learning
and parents working from home, headphones are key to ensuring everyone stays focused. If you’re shopping for the kids,
a pair of headphones with a volume limiter will keep young ears protected, and lightweight and padded ones won’t strain
little necks and ears. Remember, headphones with a kid-friendly design will make your children want to keep wearing
them.

Printers the whole family can use: With everyone trying to be productive at home, a printer will be an essential to
keeping you all on track. A 4-in-1 printer is a great option for the whole family, because no matter what the need is, this
printer has it covered. Cartridge-free printers are also a great solution for those who keep running out of ink, as these
have big ink tanks that will last ages.

Find more tech ideas for young learners at staples.ca/backtoschool.

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4 steps to save on back-to-school
(NC) If your child is gearing up for post-secondary, you know that this school year is looking a
bit different. Whether your teen is moving onto campus or staying home for online classes,
managing their finances is always a top concern. As a parent, you can help by sharing these
important tips:

1. Create a plan for the year. Having a financial plan in place before classes begin can help
keep track of spending habits while staying within a budget. A plan can reduce any
unnecessary spending, keep savings in good shape and help prepare for any unexpected
costs.
2. Save on furnishings. Setting up a home workstation in your house or furnishing a first off-campus home can be a
major drain on the pocketbook. Whether your child chooses to buy new or used, research is the best way to save.
It’s faster than ever to compare prices online, and they won’t regret the legwork when they’ve got more fun
money for the year.

3. Save on groceries. Food is one of the biggest costs students incur throughout the year, but your child can hit the
ground running with a shopping strategy. A few go-to meals will help them build grocery lists faster and having a
list can help them save a ton of money at the store. Loyalty programs are a smart addition to any strategy, and
you’ll be surprised how fast the points rack up.
4. Get a first credit card. While it may seem intimidating, now is likely a good time for your child to apply for their
first credit card. Credit cards can help establish a credit rating, which could come in handy later in life. Thanks to
online statements that detail spending categories, a card can also be a useful budgeting tool. Cards like the PC
Financial Mastercard award points on purchases that can go towards essentials like groceries or household items.

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Turn kids’ passion for video games into a learning experience
(NC) It can feel like every time we look up, there’s a new video or computer game taking our
children’s social circles by storm. While gaming for the fun of it in moderation is okay, there
are also ways to mix in engaging STEM learning opportunities by leaning into what they love,
rather than restricting it.

Challenge them to create their own game. There are great resources available online that
can be used to help your child create their own online game. Depending on how old your kid
is, coding may be something they’re already learning in school. By having to come up with a
concept and dabble in design, your child can put into practice valuable technological skills.

Encourage the use of educational games. This may sound like a hard sell, but there are some really fun educational
games out there. If your child isn’t quite ready to create their own video game, the Osmo Coding Starter Kit is a fun way
to build them up to more advanced activities. By incorporating screen time along with hands-on play, you keep your child
engaged while learning.

Turn studying into a game. Use online resources that test your child's knowledge before tests. There are online resources
like Kahoot and Quizlet that help test retention of terms and information. The challenge of beating their last high score
will help motivate your child to keep playing (and studying) until they get a perfect score.

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Creative ways to help kids succeed in school
(NC) There are a lot of great ways to help your kids perform well at school. Attending parent-
teacher night, encouraging kids to read, and simply asking your child about school are easy
ways to get involved. Here are some ideas to help your kids succeed with creative ways to
support their learning:

Use creative methods for retention. Reading off a page and trying to memorize facts is not
a very engaging way to learn material. Try more exciting methods when studying with your
child, like acting out history or using songs and acronyms to memorize terms. Switching up
the way your child retains knowledge will make information stand out more in their memory and keep them interested.

Use play through learning tools. Educational computer programs, games and toys can help kids learn through play by
building off topics being taught in class and continuing the learning process after school. For example, Osmo uses tablets
to merge tactile exploration with technology, introducing your child to coding and STEAM topics in a fun way.

Award the effort, not the outcome. Set goals at the beginning of the year for your child, but reward the effort they put
into working towards them. We often reward success in objective terms, like whether they get an A, not success based on
improvement. But by rewarding your child on their personal growth, like if they bump up a C to a B, you set them up to
not be discouraged if their efforts don’t translate into top marks.

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3 steps for creating an at-home workspace for kids
(NC) Back-to-school is going to look different for many of us this year. And students of all
ages will be doing more learning at home, so it’s important to ensure they have a workspace
that will help your child thrive.

Here, Sarah Gunn, designer and former teacher, shares her top tips for a productive space:

1. Create an inspiring environment. The first thing to keep in mind is how your child likes
to work. Are they easily distracted, or do they enjoy the company of working around other
people? Choose a space that bests suits their learning style – whether it is a secluded spot, or
a corner in the kitchen, dining room or living room.
2. Get everyone in on the setup. Involve your children in preparing their at-home workspace. Be sure to include a
large work surface, a comfy seat and task lighting. Staples Canada is a great resource for modern workspace
options. Once you have the basics, personalize the area with items like a favourite stuffed animal, photos of
friends or their artwork.
3. Stock up for success. Have all the tools your child needs within easy reach and use colourful containers to keep
supplies organized. If they work in a shared area, like the dining room table, designate a large container to store
materials out of sight when they aren’t in use.

Find more ideas at staples.ca/backtoschool.

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Pandemic Features
Returning to classrooms safely and with confidence
(NC) No one is certain what this school year will look like. But one thing parents, students
and teachers can do is make sure they’re prepared to face any obstacle. Health and Safety
will play a large and important role when returning to school this year. Here are a few tips to
keep in mind for students for as they return to school:

Remember to practice good hygiene: Now is a perfect time to stress good hand-washing
skills. At home, remind little ones to practice handwashing for at least 20 seconds each time.
They can sing happy birthday or another song verse that lasts 20 seconds to make it fun and
memorable. While it may be difficult to teach kids not to touch their face, consistent reminders are a good way to help
them remember as best they can. When they’re back in the classroom, they’ll take these lessons with them.

Physically distance when possible: Teaching kids that they have to stand two metres apart from each other is difficult,
especially when they have friends they haven’t seen in months. Explaining that everyone is keeping their distance to keep
their friends and families safe is key to helping young kids understand. Give them an example to visualize what two
metres looks like, like a hockey stick or the height of a door. This way, when they return to classrooms, they’ll
understand the guideline.

Be equipped with the right supplies: Students will need many unexpected essentials on their back-to-school list this
year. In addition to a new backpack and pencil case, facemasks, hand sanitizers and cleaning supplies will also be on the
shopping list. Make facemask shopping fun by choosing a trendy design that kids will be excited to sport. Equip them with
multiple hand sanitizers so when one gets lost, they have quick access to another. Staples Canada has taken some of the
work out of deciding the right health and safety items for back-to-school with their new school kit, that includes supplies
like trendy facemasks and useful hand sanitizers.

Find out what else you can do to return to school with confidence at staples.ca/backtoschool.

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COVID-19 and arthritis: what you need to know
(NC) It’s not clear whether having arthritis makes you more susceptible to a coronavirus
infection. But much like the seasonal flu, older adults and people with autoimmune diseases
like rheumatoid arthritis may be more likely to get seriously sick if they do become infected.

“The main concern isn’t the virus itself, but secondary bacterial infection and other
complications that may arise when your body’s defenses are in a weakened state,” explains
Trish Barbato, president and CEO of the Arthritis Society.

Six million Canadians – about one in five adults – live with arthritis, so the risks of COVID-19
are profound. If you have arthritis, it’s critical to take precautions now while researchers continue their work on finding a
vaccine.

Follow the standard precautions of maintaining physical distance, wearing a mask when you cannot do so, and practicing
good hygiene. Additionally, it is recommended that you get your vaccinations updated, including seasonal influenza,
pneumococcal and pertussis vaccines.

These vaccines won’t prevent COVID-19, but could lessen secondary infection and will prevent illnesses that could
resemble it.
© 2020 News Canada and L'édition Nouvelles are either registered trademarks or trademarks of News Canada Inc. All rights reserved.

Some inflammatory arthritis medications suppress the immune system, which may make you more vulnerable to infection.
But for most people with arthritis in our country, there is no need to stop your medications as the risk of contracting the
virus remains low.

As always, consult your doctor or rheumatologist about any change in your health or any questions about your
medications.

Find more information at arthritis.ca.

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Take the pressure off working and learning from home with multiple workstations
(NC) Even with schools and workplaces reopening to some degree, we are going to need
effective spaces for being productive at home for some time. To help meet your family’s
needs, it’s a good idea to think creatively about all the areas of your home that could be
conducive to work.

“It’s important to think about the quality of tasks each person needs to complete as well as
their temperament,” suggests Clare Kumar, a productivity expert. “Keeping posture, peace
and privacy requirements in mind will help guide you in creating a variety of successful
workspaces at home.”

Since comfort is key to staying productive and avoiding injury wherever you work, here are a few things to think about:

Function: Consider the kind of work that you want to do, as this will influence which furniture and tools will make the
experience most effective, efficient and enjoyable. Make sure you have the furniture to sit, stand, recline and move,
whether your work involves consuming, creating or collaborating. Versatile office chairs paired with sit-stand desks are
great options to make sure your work area is flexible.

Attention: Consider the ability to focus on each task. Individuals vary dramatically in their ability to manage their
attention, especially in stimulating environments. If you’re an introvert or more sensitive to stimulation, you will benefit
from peaceful, private and visually calm workspaces. Consider adding a door or screen for privacy, using signs to request
no interruptions, or wearing noise-cancelling headphones to eliminate distractions.

Tools: Choose tools and technology to support ergonomic postures. Staples Canada offers a variety of solutions to fit each
user, including sit-stand desks, footrests, anti-fatigue mats, wireless ergonomic keyboards, mice and trackpads or
controllers, and device mounts to place screens in comfortable positions.

Environment: In some instances, you need a space outside of the home to combat work-from-home fatigue. Co-working
spaces like Staples Studio have reopened across the country with extensive health and safety measures in place to get
community members back to work safely and efficiently. This option is a safe and refreshing way to inspire creativity.

Find more workspace inspiration at staples.ca/backtoschool.

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Productivity basics to keep you on track at home
(NC) Whether you or your family are studying or working from home, you’re missing routine
cues that may add momentum to your day. Now, we are left to our own devices, or perhaps
derailed by our own devices, and we must find ways to stay on course.

“Staying focused and on track while working and studying from home requires disciplined use
of simple powerful productivity strategies,” says Clare Kumar, a productivity expert. “Tailor
them to your preferences and they will serve as a foundation for your success.”

If you’re feeling over- or underwhelmed, check out Kumar’s top three productivity basics to
keep you on track:

Make a to-do list: Keep a list of your deliverables and commitments. Trying to keep it all in your head is a recipe for
disaster. Every day, get clear on your “focused five” – the top things you wish to complete that day. Checking things off
this smaller list will give you a feeling of accomplishment and momentum. Write these down in a notebook, calendar or
planner to keep on track.

Use a calendar: Connect your tasks to the time you wish to spend on them. Time is abstract, so we need ways to help
make it more concrete. Seeing time represented visually in a calendar is helpful for kids and adults alike. Write key tasks
– not just appointments – in your calendar. Let your calendar serve as your roadmap for the day. Stores like Staples
Canada have a variety of calendars and planners to fit any need.

Set reminders: When in deep focus, you may find it difficult to pull your attention to a scheduled meeting or phone call.
This is the perfect time to set a reminder. A visual, or even better, auditory notification is useful for any commitment you
might forget. Whether it’s desk clocks or technology, it’s important to find the reminder that works for you. The
downside is that unnecessary notifications are an intrusive disruption of your focused time, so try eliminating notifications
for anything you’ll check anyway.

Find more ideas for staying on track at staples.ca/backtoschool.

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Family & Community
5 ways outdoor play supports healthy child development
(NC) It's no surprise that time outdoors is important for a healthy lifestyle for children, but
did you know that it also contributes to their development? While it’s important to follow
public health recommendations during the pandemic, there are still plenty of safe ways for
kids to enjoy the outdoors.

The Genius of Play, a nonprofit initiative that works to educate parents and caregivers about
the benefits of play and to inspire families to play more, shares five reasons we should be
making outdoor play a priority:

1. Research has shown that physically active kids tend to be leaner and healthier, while an inactive childhood can
lead to a sedentary (and likely unhealthy) lifestyle in adulthood. Physical play builds motor skills that can
contribute to success in school and beyond.
2. Outdoor play gives children the opportunity to step outside their comfort zones and try new things. While taking
risks won’t always lead to success on the first try, moments like a first bike ride without training wheels
are helpful for building the confidence and resilience needed to pursue a future career or handle life’s many
challenges.
3. Childhood games played outdoors can build social skills and teach kids to follow directions. Games as simple as
tag or hide-and-seek build communication, teamwork and other important social skills.
4. Being outside can encourage kids to tap into their creativity and come up with solutions to challenges. For
example, a leisurely beach activity such as learning how to build a sandcastle can accomplish this in a fun way.
5. Much of outdoor play involves physical activity, thrilling moments and a sense of freedom, all of which can boost
endorphins, lower stress levels, and reduce anxiety and depression. Simply touching dirt when creating mud pies
or digging for worms can be beneficial. So, don’t be afraid to let your kids get a bit dirty out there.

Find play ideas, expert advice and other play resources at thegeniusofplay.org.

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5 ways children benefit from imaginative playtime
(NC) When kids pretend to be their favourite superhero, it may look like sheer fun at first
glance, but experts say that imaginative play also benefits children in substantial ways.

According to The Genius of Play, a nonprofit initiative whose mission is to educate parents
and caregivers about the benefits of play and to inspire families to play more, kids should
have imaginative playtime every day. Here's why:

1. Whether it’s a banana that becomes a phone or a towel being used as a cape, grasping
symbolism in the world of play can pave the way for children to better recognize that each
letter of the alphabet represents a sound. Encourage kids to use everyday objects and toys around them to build a
world of creativity and fun.
2. From a very young age, playtime experiences can have a major impact on the development of children’s
leadership skills. In the case of superhero play, the act of taking on a powerful persona offers kids an opportunity
to assert themselves and gain self-confidence, while creatively constructing their own storylines.
3. A 2016 study published in Child Development about the “Batman Effect" found that kids stay better focused on a
task when they are pretending to be their favourite superheroes or characters. Through play, you can encourage
your children to channel the bravery and perseverance of the superheroes they admire most, giving them the
emotional tools needed to thrive in a challenging world.

4. Roleplaying also offers children the opportunity to channel frustration, anger, fear and triumph into the worlds,
characters and storylines they create, learning to manage these emotions in healthy ways.
5. Movement helps children hone their coordination, balance and motor skills. Associating exercise with fun can set
a precedent for a lifelong habit.

Find play ideas, expert advice and other play resources at thegeniusofplay.org.

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Fun rainy day tips for families
(NC) With a little creativity, rainy days are opportunities for both fun and educational play.
Here The Genius of Play, a nonprofit initiative whose mission is to raise awareness about the
importance of play, shares some tips and ideas:

• Kids love playing with sensory textures such as paints, slime, sand and foam, and
this helps improve fine motor skills. Fortunately, you can now find less messy and sticky
versions of these items for a hassle-free cleanup.
• Consider classic board games like checkers and dominoes, or playing a game of crazy
eights with a deck of cards. These games teach the importance of sharing and good sportsmanship while helping
kids learn to strategize and plan ahead.
• Encourage kids to develop their emotional, creative and communication skills by developing their own skit or
play. Maintain a well-stocked costume trunk that they can use for dress-up and have toys on hand to use as
props.
• Whether your child prefers following step-by-step instructions or using their imagination, designing, creating and
playing with construction toys can build problem-solving, spatial and fine motor skills.
• Building a safe obstacle course is a fun way to keep little ones active indoors while building core muscles and
developing balance. Pick three to five exercises to get their energy out.
• Play with science, technology, engineering, arts and math (STEAM) toys and games. For example, use a science kit
to erupt a volcano or code a robot. These important educational experiences can be fun supplements to
classroom learning.
• It may not sound like play at first glance, but cleanup can be fun with the right attitude. Put on music and have
kids dance as they put toys away, make the bed and help with chores. Or, make a game of it, racing each other to
complete tasks.

Find play ideas, expert advice and other play resources at thegeniusofplay.org.

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Food & Recipes
Microwaves: the underdogs of cooking appliances
(NC) Found in millions of kitchens, the microwave oven is the unsung hero of the cooking
arsenal. When not used as a bread box, the underestimated appliance is mostly trusted for
reheating leftovers or boiling a cup of water. But it can accomplish much more – all while
maintaining more nutritional value in foods than other cooking methods.

Because microwaves penetrate food quickly without the addition of much water, there’s less
time for vitamins and minerals to break down. Research published in the Journal of Food
Science showed that, compared to boiling, pressure cooking and baking, microwave cooking
maintains the highest levels of antioxidants in various vegetables including beans, asparagus and spinach.

Microwaves are proving to be the heroes we all need when it comes to maximizing nutritional value and reducing cook
time, and with maxed-out parents and students juggling work and studies, it’s time to use them to their full power. Here
are some tips to ensure success when cooking from scratch in your microwave:

1. Cover it. Trap steam by covering the dish with wax paper or a plate while heating. In addition
to distributing heat evenly, it will prevent your food from drying.
2. Find the hot spot. Every microwave has areas where the food heats faster. To find your microwave’s hot
spot, nuke a plate of marshmallows covered for 50 seconds. The areas that puff first are your hot spots.
3. Add flavour. Like stovetop cooking, flavour is key to delicious food. Add lemon, herbs, spices or a few dashes of
your favourite Tabasco sauce before cooking for a meal that packs a punch.
4. Less water = more vitamins. Use as little water as possible to maximize flavour and nutritional value.
5. Never trust the timer. Different foods heat differently. Plus, every microwave has different power. While you
want to follow recipe instructions, stop your cooking time to stir midway through and rotate the food for even
heat distribution.

With busy Canadians having back to school and work in mind, Tabasco challenged one of Canada’s top home cooks to
create five healthy and delicious recipes using only her microwave. Manon Lapierre, mom of two, baker and foodie,
created five easy recipes including eggplant parm, bacon and cheese meatloaf and jalapeño, lemon & lime microwave
squares. Visit www.tabascosauce.ca to discover her recipes and a world of flavours that can be done in minutes!

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Quick and easy avocado and eggs breakfast
(NC) The word “superfood” gets tossed around a lot these days, but when it comes to helping
with arthritis, avocados may actually fit the bill. Research shows they have anti-
inflammatory benefits similar to olive oil.

Enjoy their taste and health benefits with this easy recipe from dietitians at the Arthritis
Society. This recipe can be a very satisfying breakfast that keeps you full until lunchtime. Try
it with a slice of whole-grain (and, if necessary, gluten-free) toast and kalamata olives.

Baked Avocado and Feta Eggs

Prep time: 5 minutes
Cook time: 15-20 minutes
Serves: 4 (half avocado and one egg per serving)

Ingredients:
© 2020 News Canada and L'édition Nouvelles are either registered trademarks or trademarks of News Canada Inc. All rights reserved.

• 2 avocados (large work best)
• 4 eggs
• 1-2 green onions, chopped
• 4 tbsp feta cheese, shredded (can be purchased pre-shredded)
• Paprika, dried basil, salt and pepper, sprinkled to taste
• 2 tbsp extra virgin olive oil
• Fresh parsley

Directions:

1. Preheat over to 425°F (218°C).
2. Cut each avocado in half and remove pit. Fill each half with an egg. It might be easier to pour the egg into a bowl
first, then into the avocado.
3. Add green onions, paprika, salt, pepper and basil to taste, then drizzle with olive oil.
4. Bake in the oven for 15 to 20 minutes, depending on how firm you like your egg yolks.
5. Sprinkle feta cheese over each egg, then top with parsley and serve immediately.

Nutritional information (per serving): Calories: 271; total fat 24g; saturated fat 5g; monounsaturated fat 12g;
carbohydrates 7g; fibre 6g; sodium 154mg.

Find more arthritis-friendly recipes at arthritis.ca.

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Elevate every meal with everything bagel seasoning
(NC) If you spend any time on Pinterest or Instagram foodie accounts, you’ll quickly learn
that people are going crazy for everything bagel seasoning. This mix of salty, sweet and
bitterness is hard not to get hooked on, improving almost any recipe.

Skip the mess and measuring for a DIY version with the new PC everything bagel spice blend,
made up of six simple ingredients: sesame seeds, roasted garlic, onion flakes, black sesame
seeds, poppy seeds and flaked salt. Here are five ways to use this spice:

1. Sprinkle it on avocado toast. This seems like the most obvious choice, and even a halved
avocado with this sprinkled on top is a good snack on its own. You can take it a bit further and make amazing
avocado toast topped with your favourite style of egg that looks very impressive.
2. Put it on popcorn. Adding this garlicky, onion-flavoured seasoning to a bowl of freshly popped popcorn can make
home movie nights really stand out compared to any traditional cheese powder.
3. Mix it in salads. This seasoning will work on salads for an extra pop of savoury, salty flavour. Try it with fish or
smoked salmon salads, a popular combo among bagel and lox lovers.
4. Pair it with kebobs or roasted veg. For a hint of something new, swap out the pepper and sprinkle everything
bagel seasoning on roasted chicken, short ribs or steak. If meat is not your thing, roasted vegetables with this
herb blend is a great option. Spice up your potatoes, beans, broccoli, carrots – you name it.
5. Make crackers or shortbread. Now that we are all pros at baking homemade bread, mix the seasoning into a
plain shortbread recipe. This sweet-and-savoury treat is perfect for serving with a cheese plate.

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Add anti-inflammatory superfoods to your diet
(NC) Edamame beans and avocados have valuable anti-inflammatory properties that could
help manage the symptoms of arthritis. Enjoy this protein-powered recipe from the dietitians
at the Arthritis Society. It’ll provide a great boost of energy when spread on whole-grain
toast.

Edamame and Avocado Spread

Prep time: 15 minutes
Cook time: 10 minutes
Serves: 2

Ingredients:

• ¼ cup cooked edamame beans
• 1 tbsp extra virgin olive oil
• 1 tbsp tahini paste
• Juice of 1 lime
• 1 tsp minced garlic
• 2 tbsp chopped cilantro
• ½ avocado
• 1 green onion, chopped
• Salt and pepper to taste

Directions:

1. Cook edamame beans as per package instructions. If using whole edamame pods, cook for 5 minutes in salted
boiling water then remove beans from pods once cooled.
2. In a food processor, mix edamame, avocado, tahini, olive oil, lime juice, cilantro, green onions, salt and pepper
until smooth.
3. Divide spread between two slices of whole-grain toast.

Tips:

• If you’re unable to find edamame in your area, you can use peas as a replacement.
• Try pan-frying the edamame beans with seasoning, instead of boiling them.
• Place a sunny-side up egg cooked in olive oil on top of the toast for a balanced breakfast or light lunch.

Nutritional information (per serving): Calories: 200; protein 5g; total fat 19g; saturated fat 3g; monounsaturated fat 9;
carbohydrates 6g; fibre 1g; sodium 22mg.

Find more arthritis-friendly recipes at arthritis.ca.

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Pantry 101 – Top tips on how to stock successfully
(NC) With cooler evenings and falling leaves around the corner, we can look forward to
seasonal comforts like getting cozy by the fire and cooking warm and hearty meals. And after
months spent outdoors, now’s the perfect time to revisit and organize the kitchen, starting
with your pantry.

“A well-stocked pantry is my best friend,” says Andrea Buckett, food expert and content
creator on andreabuckett.com. “I review recipes, make lists and stock up on essentials
regularly; it really helps with easy weekday meals and is also budget-friendly.”

Don’t know where to start? These simple tips will help you save money and stress in the kitchen.

1. Organize what you have. Start by listing what you have, identifying what you use and what you don’t, grouping
items together in different categories. Then, purge what you don’t use and donate it to your local food bank.
2. Review recipes and make your list. Flip through cookbooks and write down pantry staples from your favourite
recipes. Beans, pasta, oils, spices, canned vegetables and legumes are all key ingredients to make easy weekday
meals. Want to try something new but always missing that certain spice? Add it to your grocery list. Shop your list
and avoid impulse purchases so you stay organized and on budget.
3. Stock up on value. Pantry items have a long shelf life, so when a key staple that you use goes on sale, it’s a good
idea to stock up. Olive oil, spices and pasta sauces are good items to purchase on sale. It’s also a time to turn to a
brand like No Name, offering quality products at a great value. Baking experts love the brand’s cocoa powder –
it’s one of many baking ingredients you’ll find always stocked in their pantry.
4. Freeze frame. Frozen fruits and vegetables are a must in your freezer pantry. Add colour and nutrition to meals
in a flash. Think frozen fruit for morning smoothies, yogurt bowls or fruit-filled muffins. Frozen vegetables can
also be easily added to sheet pan dinners, stir-fries, soups, pot pies or pasta dishes. Or whip up a quick veggie
side dish – just heat, add butter and season with dried spices or herbs.

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One pot, seriously delicious microwaved eggplant parm
(NC) Contrary to what some may assume, microwaves aren’t only for nuking leftovers. The
handy appliance can also do more than create the overcooked, rubbery messes often
associated with flavourless zapped nosh.

Use the unsung hero of appliances to make delicious, nutritious recipes in minutes to
give busy weekdays or lazy weekends a much-needed touch of fuss-free food and flavour.
After all, it is during the most hectic of times that we need the comfort and nourishment of a
hot, homecooked meal.

Eggplant Parm

Cook time: 19 minutes
Prep time: 5 minutes
Serves: 4

Ingredients:

• 1 (about 400-500 g) medium eggplant
• 3 tbsp (45 mL) olive oil
• 1½ cup (375 mL) tomato sauce, divided

• 1 tsp (5 mL) Tabasco Chipotle sauce
• 3 tbsp (11 g) parmigiano reggiano, divided
• 2 tbsp (13 g) breadcrumbs, divided

• 1 cup (110 g) grated mozzarella
• Salt
• Basil leaves for serving

Directions:

1. Baste each eggplant slice (1/8 inch) with good quality olive oil and salt lightly.
2. Spread all eggplant slices in a gratin dish. It doesn’t matter if they overlap. Cook in microwave for four minutes
on high.
3. Put aside the eggplant slices and use a paper towel to remove any excess liquid.
4. Layer about ½ cup (125 mL) tomato sauce at the bottom of your gratin dish, then cover with a layer of the pre-
cooked eggplant. Sprinkle with about ½ tablespoon (7.5 mL) grated parmigiano cheese, then ½ tablespoon (7.5
mL) breadcrumbs, per layer.
5. Repeat two layers as directed above, then finish with breadcrumbs, all the grated mozzarella and 1 tablespoon
(15 mL) of grated parmigiano.
6. Cook on high for 15 minutes, until bubbly and smelling delicious.
7. Let cool for about five minutes, garnish with fresh basil leaves and serve.

Find more delicious recipes including one pot fried rice, bacon and cheese meatloaf, and jalapeno lemon and lime
squares using your microwave at tabascosauce.ca.

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Jalapeño, lemon and lime microwave squares
(NC) Did you know that sugar and spice make desserts oh so nice? A bit of heat is a
surprisingly delicious complement to sugar. If your sweet tooth starts nagging you mid-
evening, you’ll want something quick that’ll satisfy that craving.

These easy-peasy jalapeño, lemon and lime squares can be made from scratch in
under five minutes, using only your microwave. They pack a punch and are guaranteed to hit
the spot.

Jalapeño, lemon and lime microwave squares

Prep time: 5 minutes
Cook time: 5 minutes
Serves: 9

Ingredients:

• 1 ¼ cup (135 g) graham cracker crumbs
• ¼ cup (62.5 mL) melted salted butter
• ¼ cup (62.5 mL) melted butter, cooled for 5 minutes
• ½ cup (100 g) sugar
• 3 egg yolks
• 1 whole egg
• 1/3 cup (83 mL) lemon juice
• 2 tbsp (30 mL) lime juice
• 1 tsp (5 mL) Tabasco Green sauce
• 1 tbsp (6 g) lemon and lime zest

Directions:

1. For the crust, microwave ¼ cup butter and mix together with graham cracker crumbs. Press firmly onto bottom of
        9-inch, microwave-safe dish, lined with parchment paper. Cook in microwave at 80 per cent power for 3 minutes.
        Check to make sure the crust is firm. If not, heat an additional 30 seconds. Set aside.
     2. In a separate microwave-safe bowl, mix ¼ cup melted butter, sugar, egg yolks and egg until well combined. Whisk
        in lemon and lime juice, Tabasco Green sauce, zests and lemon juice together.
     3. Microwave in 1-minute intervals, stirring after each minute. Finish with 30-second intervals when it starts to
        thicken, until the mixture is thick enough to coat the back of a spoon.
     4. Pour lemon curd over crust. Let cool, then refrigerate for several hours or overnight.
     5. Cut into squares and enjoy.

Find more delicious recipes including one pot fried rice, bacon and cheese meatloaf and eggplant parm using only your
microwave at tabascosauce.ca.

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Health & Wellness
Staying active at any age
(NC) Exercise and physical activity are essential to our physical and mental health at every
age and stage of life. And while many of us are experiencing a renewed interest in moving
our bodies after staying home and social distancing, it’s doubly important if you have
arthritis.

“When it hurts to move, it seems natural not to move. But the truth is that moderate
exercise actually improves your joint function and flexibility, and this leads to less pain,”
explains Trish Barbato, president and CEO of the Arthritis Society.

If regular fitness has fallen off your to-do list or you’re having a hard time starting, consider these low- to no-impact
activities to get you moving again – whether you have arthritis or not.

Walking. Walking puts less strain on your joints and is much safer than running. It’s also inexpensive and easy to do
anywhere. All you need is a good pair of walking shoes with flexible soles and adequate arch support.

Water exercise. Water activities are easy on muscles, joints and bones. Start an exercise routine by walking waist-deep
in the pool, or by practicing floating on your back. Once you are comfortable in the water, try swimming laps. And when
your community centre starts classes again, check for programs designed specifically for people with arthritis.

Yoga. Yoga typically combines physical postures, breathing techniques and meditation to strengthen your muscles,
increase your flexibility and help you relax. Look for virtual classes designed for people with arthritis to ensure the
exercise is not too strenuous for you.

Cycling. Cycling strengthens your muscles and gives your heart and lungs a good workout. Make sure you start slowly and
use the least amount of resistance if you have knee problems.

Find more information at arthritis.ca.

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7 strategies for coping with fatigue
(NC) We can all feel tired after a long day, but when you have a long-term medical condition
like arthritis, your tiredness may be quite different in quality and intensity.

“Fatigue is the feeling that you need to rest even before you start an activity. It’s very
challenging. But the good news is that there are things you can do to help yourself cope and
improve your quality of life,” says Trish Barbato, president and CEO of the Arthritis Society.

If you or a family member has arthritis, here are some things you can do to help handle
fatigue and live better.

Balance activities. Determine what has to be done now, what can wait and what someone can help with. Then, try to
schedule in some time to do what you love.

Make sleep a priority. Keep a regular schedule and ban electronic devices from your bedroom.

Increase physical activity. Starting small, increase the amount of physical activity you do. This will improve your general
well-being, strength and energy levels.
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Make good food choices. Eating too little can cause fatigue, but eating the wrong foods can also be a problem.

Stay hydrated. Drink water to help control your body temperature, remove waste and keep your joints lubricated.

Address mental health. Depression, stress and anxiety can contribute to fatigue. If feelings of sadness, irritability or
anxiety are becoming overwhelming, talk to your health-care provider or a licensed therapist, who can help you look after
your mental well-being.

Join a support group. Meet new people who share similar concerns and experiences, and who can share coping
strategies.

Find more information at arthritis.ca.

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5 simple lifestyle changes to help you through cold and flu season
(NC) Fall usually brings the excitement of a new routine, new school year, extracurricular
activities and the cool weather we’re all likely craving after summer heat waves. While
things may look a little different this year as we settle into our new normal, the dreaded cold
and flu season will be upon us before we know it.

Making a few small lifestyle changes, like adding plenty of immune-boosting foods, can go a
long way in helping us stay ahead of the flu. These simple steps from Jacklyn Villeneuve,
registered dietitian at Loblaws, can help us reduce our chances of getting the flu and
spreading it to others.

1. Fill up half your plate with produce. We know that eating plenty of fruits and vegetables is beneficial for so
many reasons, but did you know that their antioxidants are very important for our immune system as well?
Vitamin C is just one antioxidant that has a protective effect. So, stock up on nutritious favourites like red bell
peppers, broccoli, spinach, garlic, kiwi and citrus fruits.
2. Don’t forget your proteins. Many common food sources of protein like fish, beef, oysters, eggs, beans, nuts and
seeds are also rich in zinc. Both protein and zinc are important nutrients for our immune health. Aim to include a
source of protein at each meal and snack.
3. Welcome probiotics. Did you know that probiotics in food can help us strengthen our immune system? Look for
yogurt and kefir with added probiotics to make sure you have a strong population of friendly bacteria in your gut.
We can also get probiotics from supplements. It is best to talk to your doctor or pharmacist if you are considering
taking a supplement.
4. Remember to rest. No foods can act as a substitute for getting a good night’s sleep and making sure you’re
finding ways to manage stress. Rest gives our bodies the chance to recuperate and fight off potential invaders.
5. Get your flu shot. Regardless of our food and lifestyle choices, getting the flu shot is something we should all be
doing each year. The more people who get the flu shot, the less likely the flu is to be widespread and affect the
most vulnerable. The flu shot is available at all Loblaws locations that have an in-store pharmacy.

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Arthritis pain: dos and don’ts
(NC) Pain is a common and often very challenging symptom of arthritis. And pain treatments
that work for one person may not work for another.

“It’s important to remember that no one knows your pain as well as you do,” advises Trish
Barbato, president and CEO of the Arthritis Society. “While different health-care
professionals may help, you are the best person to manage your pain, to know when a
treatment is working or not working, and to know when to reach out for help.”

Here, Barbato shares some dos and don’ts to help you manage your arthritis pain:

Do:

• Remember that pain is complex
• Seek information to help you better understand your condition
• Seek support – from family, friends and community resources
• Try different approaches to managing your pain

Don’t:

• Blame yourself
• Let your pain make you feel isolated
• Be physically inactive
• Avoid facing the situation directly.

Strive for a positive attitude. While telling yourself “with the power of my brain I will be pain-free!” is unrealistic, a
mantra of “nothing I do will make a difference” can have a negative impact on your outlook and perception of pain. Look
for the small wins and celebrate them.

Find more information at arthritis.ca.

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Are you at risk for arthritis?
(NC) Getting arthritis is not an inevitable fact of life. But according to the Arthritis Society,
certain factors could put you at higher risk.

“It’s important to understand which factors you have control over so you can lower your risk
of developing the disease,” explains Trish Barbato, president and CEO of the Arthritis
Society.

Here are some factors both in and out of your control to consider:

Age: The risk of developing most types of arthritis increases with age.

Sex: Most types of arthritis are more common in women; nearly 60 per cent of all people with arthritis are women.

Genetics: Certain genes are linked to a high risk of certain types of arthritis, such as rheumatoid arthritis and ankylosing
spondylitis.

Weight: Excess weight can contribute to both the onset and progression of knee and hip osteoarthritis.

Diet: What you eat plays an important role in maintaining a healthy weight. It’s also a risk factor for developing gout.

Physical inactivity: Lack of activity is linked to increased severity and progression of many types of arthritis.

Joint injuries: Prior damage to a joint can contribute to the development of osteoarthritis in that joint.

Smoking: Cigarette smoking Is linked to the progression and severity of rheumatoid arthritis.

Occupation: Certain jobs involving repetitive knee-bending and squatting are associated with osteoarthritis of the knee
and hip.

Learn how you can help reduce your risk and find more information at arthritis.ca.

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Run for your health, run for women
(NC) Many of us are experiencing elevated stress and anxiety levels. But did you know that
aerobic exercise – like going for a jog or brisk walk – can help treat mild to moderate
depression and anxiety? Studies show exercise that raises your heartrate for at least 25
minutes can have the same effect on your brain as anti-depressant drugs.

Even in more normal times, one in three women are affected by mental health disorders like
depression and anxiety, in part due to income inequality and gender-based violence. That’s
why there’s no better time to start walking or running – both for your own health, and for the
well-being of women in need in your community.

This fall, you can be a part of the eighth annual Run for Women, brought to you by Love You by Shoppers Drug Mart. The
Canada-wide movement champions women’s mental health, including supporting local women’s mental health
organizations in 18 cities across the country. This year’s run will be held as a virtual event, allowing people from
communities throughout Canada to participate in their own personal walk or run between September 17 to 27.

While we may not be able to gather together, we can still feel the power of thousands of runners and walkers joining
forces to help themselves and others. Participants can follow a pre-planned route or do a personalized five or 10
kilometre route of their choosing. Where social distancing guidelines allow, you can plan to run or walk with colleagues,
family and friends.

No matter how you choose to participate, 100 per cent of the $40 registration cost will be directed to a local charity
partner. You’ll also receive the run’s famous swag bag valued at $100, plus a participation bracelet and t-shirt. An official
virtual celebration is set to conclude the event on September 27.

Since 2013, the run has raised over $8.3 million in support of women’s mental health programming in Canada, including
for local organizations such as the Ontario Shores Foundation in Whitby, Ontario; Beauséjour Family Crisis Resource
Centre in Shediac, New Brunswick; and the Canadian Mental Health Association in Kelowna, British Columbia.

Make a difference for the women in your community. Join in the fun by signing up now at runforwomen.ca.

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3 promising advances in osteoarthritis research
(NC) Osteoarthritis is the most common form of arthritis, affecting close to five million
Canadians. Common symptoms include joint pain, aching, morning stiffness, swelling, and
reduced range of movement in the affected joints.

“While the disease generally progresses over time, research is bringing hope for people
affected by the disease,” says Trish Barbato, president and CEO of the Arthritis Society.

Thanks to Canadian research funded by the Arthritis Society, there is good news on the
horizon.

Researchers in Calgary are discovering a network of molecules in the blood that are linked to osteoarthritis. If they find a
way to block one of the key molecules, it may be able to prevent cartilage damage and the progression of the disease.

Osteoarthritis drugs that circulate through the whole body often have undesirable side effects. Researchers in London are
developing a way to convert an anti-inflammatory drug into tiny particles and inject it straight into a joint, minimizing
the side effects and maximizing the benefits.

A research team in Toronto has launched a clinical trial injecting cells from a patient’s bone marrow directly into their
knee to reduce inflammation and pain. This could be a game-changer for the safe delivery of life-altering medication.

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3 signs of arthritis you shouldn’t ignore
(NC) While the risk of getting arthritis increases with age, it’s not a natural part of getting
older. That’s why it’s important to recognize early signs of the disease, because if arthritis
does strike, it can have a dramatic impact on your life, bringing pain, fatigue and restricted
mobility.

“Early diagnosis is important because it can slow the progression of the disease and help you
maintain your quality of life,” explains Trish Barbato, president and CEO of the Arthritis
Society.

Here are three symptoms to never ignore:

• Pain, swelling and stiffness in one or more joints
• Morning stiffness in and around the affected joints that lasts at least one hour
• Pain and stiffness that worsen with inactivity and improve with physical activity

If you are experiencing any of these symptoms, it’s time to talk to your health-care professional. They’ll help you get the
treatment you need so you can live the life you want. Learn more at arthritis.ca.

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