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Health & Wellness – Nutrition

Health & Wellness – Nutrition

Jo Knows Nutrition

Marvelous Maple Syrup– A Homegrown Favourite!

It’s maple syrup season and our local producers have been working around the clock tapping maple trees and collecting tree sap. Late March and early April hit the weather sweet spot with cold nights (minus 5 Celsius) and mild days (plus 5 Celsius) for a good flow of sap.

While the World Health Organization recommends that sweeteners, including maple syrup,  be consumed in moderation, pure maple syrup is a natural sweetener containing many beneficial compounds. Rich in antioxidants and minerals pure maple syrup is a great choice for baking, marinades, waffles and pancakes.      www.joknowsnutrition.com            

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CBC Country Pure Maple Syrup

889 Cedar Point Rd, Tiny – 705-533-9290

Everything Maple & More

1957 Gervais Rd, Waubaushene – 705-534-3434

Lalonde’s Maple Syrup

Flos Rd 8 East, Elmvale –705-322-1542

One Chicken Ranch

55 Balm Beach Rd East, Tiny – 705-526-5924

Richlaw Maple

1053 Gill Rd, Midhurst – 705-715-3766

Roger Fridge Maple Syrup

780 Cedar Point Rd, Tiny – 705-794-6307

Williams Farm

2193 Wood Rd, RR1 Wyebridge – 705-526-8036

Windlee Farms

10 Baseline Rd North, Tiny – 705-526-0769


Laurin Maple Syrup Supplies – 11 Dananne Dr, Tiny – 705-427-6766

Here’s a healthy take on the usual pancake fare. Enjoy this recipe with apple slices, berries, nuts and of course, maple syrup.



(3-4 servings)


1 1/2 cups (375 ml) old fashioned rolled oats, gluten free if preferred

2 teaspoon (10 ml) baking powder

1 1/4 teaspoon (6.25 ml) cinnamon

1/4 teaspoon (1.25 ml) cloves

1/4 teaspoon (1.25 ml) nutmeg

1/4 teaspoon (1.25 ml) salt

1/2 cup (125 ml) unsweetened applesauce

1/2 cup (125 ml) milk or non-dairy (i.e., almond,                                 soy, oat, coconut)

2 eggs or egg-substitute

1 teaspoon (5 ml) vanilla extract

1 tablespoon (15 ml) pure maple syrup

Vegetable oil or cooking spray, for cooking



  1. Add all of the ingredients to a bowl and stir well for textured pancakes or add all of the ingredients to a blender and blend on high for smooth pancakes. Add more milk/non-dairy milk if the batter is too thick.
  2. Add some oil or cooking spray to a pan or griddle and cook the pancakes on medium heat for 2-4 minutes until bubbles appear on the surface around the edges of the pancakes. Flip and cook until browned. Adjust the heat up or down to ensure the pancakes are browning, but not burning.

These pancakes keep well in the refrigerator 3-5 days or in the freezer for up to 3 months.




Moving Forward After a Breakup by Gwen Randall-Young

“Love begins with a smile, grows with a kiss, and ends with a teardrop.”

~ Anonymous

The ending of a relationship can be very difficult, even traumatic, especially if you did not want it to end. It can be like a death, and you may go through stages similar to those experienced in grieving a death.

The stages can occur in any order and may repeat. They include some or all of the following: 1) Denial – one has the sense that this cannot be happening, or that the situation will change, 2) Anger- here the denial gives way to feelings of “Why me? “It’s not fair!” How can this happen to me? along with feelings of blame. 3) Bargaining- “Maybe it doesn’t have to end?” “Maybe we could try again?’ “Give me another chance.” 4) Depression – here the sadness and fears for the future set in. One may fear being lonely, being alone forever, never being happy again, 5) Acceptance- finally one accepts the reality of the situation and understands the need to try to move on.

Some may get stuck, holding on to the past, and never really get to the acceptance stage. They may stay with the anger, or remain depressed because they keep looking back, rather than trying to create a future.

A breakup can trigger feelings of insecurity and abandonment. One can worry about what will happen next. If the relationship has been a long one, then separation is a major life change. Sometimes there is the realization that the relationship was not working, or not a happy place to be, but one has held on due to a fear of change.

Often people imagine they will not survive the loss. They might imagine financial disaster, being alone for the rest of their life, or never being happy again. They focus on the worst-case scenarios, which creates anxiety and depression.

The truth is, people do ultimately survive after a death or separation. At first it is not easy, but it will not always feel as bad as it does in the beginning. Reach out to others and let them support you.

Do not think of a separation or divorce as a failure. If a car no longer runs, or home no longer serves our needs, we do not define ourselves as failures.

In order to move beyond survival, and to thrive, we must adopt a more positive perspective. We need to consider that perhaps everything does happen for a reason, and that our lives indeed are unfolding as they should. Often we need to move way into the future before we can look back and see that the worst thing that could have happened, turned out to be the best thing.

When taking a road trip, you do not spend all of your time looking at the rear-view mirror. In the journey of life, it is wise not to do that either.

Gwen Randall-Young is an author and award-winning psychologist. For permission to reprint this article, or to obtain books, CDs or MP3s, visit www.gwen.ca. Follow Gwen on Facebook for



Ontario Giving Long-term Care Residents

More Nutritional Choices and Variety

Increased funding will help long-term care homes provide menus that better meet the needs of residents

The Ontario government is investing over $40 million in additional nutritional support funding for long-term care homes so residents can receive more individualized food choices, more fresh produce and local foods in season, and additional menu flexibility.

“Our government has a plan to fix long-term care and to ensure Ontario’s seniors get the quality of care they need and deserve,” said Paul Calandra, Minister of Long-Term Care. “This major funding increase for food and nutrition will go a long way to supporting the comfort and quality of life of residents.”

In addition to providing a 15 per cent funding increase for nutritional support to homes, the government is adopting new regulations under the Fixing Long-Term Care Act, 2021 that will further increase quality of life and care for residents. Once they come into effect on April 11, 2022, long-term care homes will be required to deliver:

Menu planning flexibility that better reflects the needs of the residents such as speciality diets and menu substitutions that have consistent nutritional value;

Menus that are approved by a registered dietitian in addition to residents’ preferences;

Menus that provide a variety of foods every day, including fresh produce and local foods in season;

More flexibility for each home to increase menu choices for residents and reduce food waste; and

Meals and snacks at times that are chosen with support from the home’s Residents’ Council and its administrator.

The government has a plan to fix long-term care and to ensure Ontario’s seniors get the quality of care and quality of life they need and deserve both now and in the future. The plan is built on three pillars: staffing and care; accountability, enforcement, and transparency; and building modern, safe, comfortable homes for seniors.

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