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Talk to Doc – 40s and 50s

Leah Sarich | posted Wednesday, Jan 28th, 2015


It’s day three of our series Talk to Doc – what to ask your doctor about at each stage of life. Today we’re looking at the 40s and 50s and Dr. Raj Bhardwaj says you’re going to see a lot more cancer screening now. For women, mammograms start at age 50 or sooner depending on your family history. For men, it’s prostate testing which should start at age 50 or sooner, again depending on your family history.


5 ways to keep your bread fresh

Chatelaine | posted Tuesday, Jan 27th, 2015


The truth is that baked goods – bread in particular – are at their prime the moment they come out of the oven. And, as soon as your loaf of bread begins to cool, the quality begins to diminish. If you plan on baking homemade bread, be sure to time it so it can be enjoyed as soon as it comes out of the oven. Whether your bread is homemade, from the grocery store or your local bakery, there are several ways to preserve the life of your bread.

Why does bread go stale?

There are two main culprits. The first is a chemical change with a particularly fancy name: starch retrogradation. As soon as bread is removed from the oven, the structure of the starch molecules change, and begin to crystallize. This crystallization forces water out of the bread and the result is staling. The second contributor is the loss of moisture due to exposure to air.

Storing bread in the fridge

Starch retrogradation occurs most rapidly at refrigerator temperatures. Therefore the fridge is your enemy when it comes to bread as it goes stale fastest in that environment. For those who swear by fridge storage, it does have one benefit – it delays the development of mold.

Storing bread in the freezer

Storing your bread in the freezer is a great solution. It prevents staling as freezer temperatures arrest starch retrogradation, holding the bread in a stable state. To get the most out of your frozen bread, freeze it as soon as possible after baking and cooling, and consume it equally as fast after thawing. Bread needs to be properly wrapped in plastic and it’s also a good idea to slice your bread into portions prior to freezing.

Storing bread at room temperature

Room temperature is the ideal environment for bread storage to maintain the proper crumb and crust texture. However, in addition to proper temperature, you also need to manage your bread’s exposure to air and this is done by properly wrapping your bread. The plastic bag is often criticized for trapping in moisture, which can speed up mold development, but it truly depends on the type of bread you are storing. For common store-bought loaves, or any other bread with a similarly tender crust, using a plastic bag stored at room temperature seems to work best. Hard-crusted breads however should be kept in a paper bag – hence how it is sold to you at the bakery. As a loaf of crusty bread dries, the moisture that is pushed out of the bread is absorbed by the hard crusts, turning them tough and rubbery.

Refreshing your loaf

The best way to refresh partially stale bread is to heat it in the oven. If you insist on storing your bread in the fridge, toast it prior to assembling your sandwich to reverse some of the the damage. Similarly, if you have a loaf of crusty bread that has begun to go slightly rubbery, heating it in the oven for a few minutes will help to draw the moisture out of the crust and enhance the quality of the bread. (Breads that are reheated this way should be consumed immediately.)

And after all this talk of bread, why not give some a try. Here are a few of these can’t-miss bread recipes:classic sandwich breadcinnamon raisin swirl bread, and gluten-free multi-grain bread.

Talk to Doc – 20s and 30s

Leah Sarich | posted Tuesday, Jan 27th, 2015


It’s Day Two of my series Talk to Doc – what to ask your physician at each stage of life. Today, we’re focusing on the 20s and 30s. Dr. Raj Bhardwaj says now is the time to solidify your relationship with your family physician because it’s time for standard testing to begin. So you’re not seeing your doctor now just to treat problems like an infection, now you’re requiring pap tests, for example, for women. And it would be nice to know your doctor before a pap test and a pelvic exam. It’s also good to know what that pap test is for… to screen for cervical cancer. It’s not for, for example, testing for sexually transmitted infections.


Talk to Doc – Teens

Leah Sarich | posted Monday, Jan 26th, 2015


This is day one of my week long series “Talk to Doc” –  what to ask your doctor at each stage of life. Acute Care Physician Dr. Raj Bhardwaj is in the hot seat and we start with the teen years.

Dr. Raj, as he is known, says the teenage years are a time of great hormonal change with wide-ranging impacts on your health. This is why it’s a great time to start a relationship with your family doctor. And it’s a great time for a teen to take ownership of their health. And Dr. Raj hopes that parents will help with this transition. For example, Dr. Raj says parents should bring their teenager to the doctor but then step out for the exam portion of the visit. This gives the teen a chance to talk to their doctor about topics they may not be comfortable talking to their parents about.


Kids and Cutting

Leah Sarich | posted Friday, Jan 23rd, 2015


Thanks to the changes underway in the adolescent brain, teenagers feel a lot of big emotions. But for some young people, these intense feelings can be too much to handle… and they look for relief in damaging ways.

Pediatric psychiatrist Dr. Monique Jericho says 10 to 20 percent of all teenagers will engage in some form of self harm, and this number is likely too low. Some kids just experiment with the behaviour others do it repeatedly. Cutting is the most common form of self injury, but there’s also burning and scratching.

The question is why? Dr. Jericho explains young people who cut experience a huge amount of relief and release when they cut. Kids describe a sense of empowerment and also a draining of emotion. Dr. Jericho says there’s a strong association between those who cut and those who are very sensitive, who feel intense emotions are are not sure what to do with those strong feelings. And the behaviour is confusing for the young person, they know it’s not normal or appropriate but they get such a helpful feeling of relief, that they don’t want to stop the behaviour even though they know it’s wrong. This is why teens often cut on areas of the body that can be easily hidden. It’s also why parents often don’t discover the behaviour until it has been going on for some time.

So what are parents to do? Dr. Jericho says it’s important for parents not to overreact or become angry. Certainly, parents will be distressed and very concerned, but parents should not be focusing on shutting down the behaviour but instead should try and understand why their son or daughter is engaging in the behaviour. Dr. Jericho suggests taking a curious and compassionate approach to their teenager.

It’s also important for parents to help their teen get the help they need. A good place to start, suggests Dr. Jericho, is the family doctor, if the child already has a relationship with them. Because this behaviour is quite common, most family physicians will know what to do, and where to refer the family.

Treatment for this self harm includes coaching the young person on how to deal with their strong emotions. It also includes giving them other skills for dealing with those strong emotions. For example, a psychologist or counselor may suggest the teen wear an elastic band on their wrist that they can snap when they feel overwhelmed with emotion. Other techniques include listening to a sad song or watching a scary movie. Dr. Jericho explains treatment is about finding healthier ways to get that release of feeling.

If your family doctor is not an appropriate resource for you, you can always start by calling Access Mental Health at 403-943-1500 and they will help you move forward with finding a mental health professional.



Raw foods: Why you should eat way more of them

Marni Wasserman | posted Thursday, Jan 22nd, 2015


Adding more raw foods into your diet is a great way to boost your health. This means making sure the bulk of what you eat focuses on fresh fruits, vegetables, nuts, seeds and sprouts. With these foods as the foundation of your diet you will have more energy, lose weight and feel great. Raw foods are loaded with enzymes, vitamin and nutrients.

I am not suggesting you become a 100 percent raw foodie or adhere to strict guidelines, rather, simply incorporate more fresh foods into your diet. Even if half your meals each day consist of raw food, you are on the right track.

Five ways to add more raw to your diet

  1. Have at least a serving or more of fresh fruit every day: This can include an apple, pear, orange, berries or a fresh fruit smoothie.
  2. Have multiple servings of fresh vegetables every day: Cut up carrots, celery, peppers, make a large dark leafy green salad or a fresh-pressed green juice.
  3. Enjoy a handful (or two) of raw organic nuts and seeds. Put them into a trail mix with raisins, goji berries, apricots – and you can even add some pure raw dark chocolate (cacao) into the mix.
  4. Grab a bag of fresh sunflower or pea sprouts from your local health food store or farmers’ market; these make a great addition to salads, sandwiches, soups, stir-frys and smoothies.
  5. Get creative and try to prepare a few new raw recipes each week. Check Chatelaine‘s no-cook recipe collection here.

Try this recipe: Almond basil pesto

This is a delicious spread to enjoy with raw bread, flatbread and crackers or served with crunchy raw veggies, kelp noodles or shredded zucchini


  • 2 tbsp torn fresh basil
  • 1 tbsp chopped parsley
  • 1 cup whole almonds, soaked overnight or for eight hours
  • ½ cup pine nuts
  • 2 tbsp lemon juice
  • 1 garlic clove
  • ¼ cup olive oil (or more) for a creamier consistency


  1. Place all ingredients in food processor and blend until smooth
  2. Place in a small bowl and refrigerate
  3. Serve with cucumber slices, zucchini noodles, carrots, whole grain or raw crackers or brown rice pasta/kelp noodles or steamed vegetables

Marni Wasserman is a culinary nutritionist in Toronto whose philosophy is stemmed around whole foods. She is dedicated to providing balanced lifestyle choices through natural foods. Using passion and experience, she strives to educate individuals on how everyday eating can be simple and delicious.

Lung Cancer

Leah Sarich | posted Wednesday, Jan 21st, 2015


Lung cancer is the most common cause of cancer death in women and men in Canada, that’s 20 thousand deaths every year in this country. And 80 to 85 percent of cases are directly linked to smoking. This known link is why, for National Non Smoking week, we’re looking at the connection between smoking and lung cancer.

Dr. Alain Tremblay the Co-Chair of the Alberta Thoracic Oncology Program hopes no one takes up the deadly habit and that those who are smoking get the help they need to quit as soon as possible. Dr. Tremblay says lung tissue simply doesn’t regenerate or heal well. He explains, “if you quit 10 years ago, you’ve dropped your risk for lung cancer by half, but your lungs never return to normal.”

So, Dr. Tremblay says a smoker or ex-smoker who has any change in chest symptoms, like a cough that doesn’t go away, or coughing up blood, or more shortness of breath should see their family doctor right away to ask for an X-ray. However, doctors can’t say those with no symptoms get X-rays as a form of screening. A screening program does not exist yet in Alberta. But they’re working on it.

Dr. Tremblay says a study starting in April will screen 800 people at risk of lung cancer. This screening will help researchers understand who best to screen, how to analyze screening results, how much a screening program will cost and so on. The study will run for five years and hopefully at the end of it, doctors will have the information they need to help establish a screening program for lung cancer in Alberta.

Until then, Dr. Tremblay encourages any smokers to quit as soon as possible. He suggests visiting the Alberta Quits website. He says overcoming a nicotine addiction is very challenging and it’s very difficult to do on your own. This website will help smokers get the tools they need to move forward with their smoking cessation plan…the first step at reducing your risk for lung cancer.

Photo essay: Otherworldly selfies in the natural world

Aaron Hutchins | posted Tuesday, Jan 20th, 2015


For years, Paul Zizka used to dislike photos of the wilderness if there was a human element to them. No people. No buildings. But then, on a picturesque winter’s night walking alone along the shore of Lake Minnewanka, Alta., Zizka just couldn’t find the perfect foreground. So, he put himself in the picture. What he discovered was that the photo told an entirely different story. “Sometimes, if you include a person, you can convey a sense of vulnerability,” he says from his home in Banff, Alta. “It makes some people think: ‘That’s the last place I’d want to be.’ Or sometimes it’s: ‘That’s the first place I’d want to be.’ A moment of bliss in the mountains.”

Before taking any self-portraits, Zizka will shoot the entire scene without any man or man-made elements. Then, once he’s done with his nature shots, he’ll jump on the other side of the lens and get creative. Rarely will you see Zizka’s face in his self-portraits, however. “It would make the image more about me,” he says, “than the magic of having a person there, part of nature.”

It can be lonely work. The wind is howling. The mountains can be intimidating. And how many people are willing to venture out alone into the cold winter’s night and wait for hours for that perfect background to shoot? “You hear the odd noise in the bush and you know there’s nobody around for kilometres,” he says. “It can be a bit daunting.” He has pictures to prove it.

To see the full gallery, click here.

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