Features
Jewish Federation GrowWinnipeg director Dalia Szpiro revels in opportunity to meet other new immigrants, experience different cultures
By MYRON LOVE “One of the things I most enjoy about my work is getting to know families from different countries and cultures,” observes Dalia Szpiro, the director of our Jewish Federation’s GrowWinnipeg initiative. “Having all of these new families here really adds to the vibrancy of our community.”
It was just over 20 years ago that the Jewish Federation of Winnipeg established the GrowWinnipeg initiative to try to stabilize and increase our city’s declining Jewish population. While the initiative also focused on keeping young Jews in Winnipeg and persuading former Winnipeggers to return, the program has seen its greatest success in attracting new immigrants.
And who better to lead such a program and smooth the way for newcomers here than Szpiro herself who, with her husband, Eduardo Borovich, arrived here from their home in Montevideo, Uruguay. They were among the first newcomers to respond to the GrowWinnipeg initiative.
“We weren’t planning on leaving Uruguay,” Szpiro recalls. “But, at the time, we were dealing with a troubled economy in the region. Eduardo learned about the Winnipeg Jewish community’s efforts to recruit new families.”
Dalia and Eduardo and their first-born, Yael (Vanessa, their younger daughter, was born here) arrived in what was to become their new home in September 2002. “When we got off the plane,” Szpiro recounts, “we were all bundled up for the cold. Much to our surprise, people were wearing T-shirts and shorts. It was 20 degrees.”
She recalls the unknown situation that the family initially encountered. “This was before Google and Facebook,” Szpiro observes. “Families who are coming now are much better informed. But the community embraced us and we soon felt right at home.”
Both Dalia and Eduardo quickly found jobs here – he as an accountant working for RBC, and she as assistant to Evelyn Hecht, GrowWinnipeg’s original director.
“Evelyn was a joy to work with,” Szpiro says. “I learned through her the generosity, openness and welcoming spirit that our Jewish community has. Her door was always open. Evelyn is an inspiring role model for me. We remain close friends.”
When Hecht retired in 2006, Szpiro ( who was trained as a psychologist) became her obvious successor.
As Szpiro notes, while the initial thrust in the program was aimed at attracting Jewish families from South America – specifically Argentina, in recent years, the majority of Jewish families have come from Israel. As well, it makes sense that many of the Israeli families that have come here have recent Eastern European ancestry since they are already familiar with life in a winter climate.
In more recent years though families from Brazil, Mexico, and Turkey have applied through the GrownWinnipeg initiative and became part of our community.
“What we offer as a community to newcomers is unique,” Szpiro points out. “One of the requirements to apply for permanent residency is an exploratory visit to Manitoba. We have a great number of volunteers who connect with the exploratory visitors and their families. We work to build contacts between prospective newcomers and members of the community. We try to match new families with people with similar backgrounds. They start to build their network before moving here, so when they move here they feel at home. Candidates are connected to all our organizations and services, including JCFS, Rady JCC, Gray Academy, synagogues, professional regulatory bodies, and other relevant contacts.”
Naturally, the pandemic lockdowns put a pause on immigration due to the restrictions on travellign to Canada. “We worked hard during that time to keep up contacts with prospective immigrants,” Szpiro says. “We arranged all of our meetings online. But the number of exploratory visits really decreased.”
While the numbers are increasing again, she further reports, “we understand all the efforts that a candidate must make to come in an exploratory visit to Manitoba. The cost of flights is up and the provincial government requirements are more demanding. Applicants are required to pass English-language tests. It costs more money and takes longer to prepare”.
More documentation is also required – which also costs more money.
Further, priority is given to those applicants who qualify for an occupation where workers are in demand.
Szpiro reports that GrowWinnipeg’s goal this year is to receive 40 exploratory visitors, then increase to 60 and to 75 the following two years. “We hope to continue increasing the number of candidates that are able to come on exploratory visits,” Szpiro says. “While most of our new families continue to be coming from Israel, we are also getting a lot of inquiries from Mexico, Brazil Argentina, Turkey, Hungary, South Africa, Colombia, Ukraine and Russia.”
As for her and her family, Dalia and Eduardo are satisfied that they made the right move. Vanessa is now a student at Gray Academy while (Gray Academy graduate) Yael is now working for Scotia Bank after earning a business degree from the Asper School of Business.
“They love it here,” says Szpiro of her daughters. Both are involved in our community and in the general community.
“Winnipeg not only offers a lot for families but also to young adults. There are so many opportunities for them.”
Szpiro adds with pride that both daughters enjoy being involved. Yael is already playing a leading role in the community as a board member and Chair of the Federation’s Genesis YWG, a training ground for future community leaders. Vanessa has been a volunteer for different initiatives, including community events and CJA, where she is part of the executive committee for TAP (Teens and Philanthropy). She is also active in BBYO.
Features
Skipping breakfast: Does it help you lose weight or is it bad for your health?
Breakfast is known to be an important meal – and yet many people leave the house without it. But what are the consequences for your health if you skip breakfast?
Whether it’s because of time pressure, to lose weight or because you’re not hungry yet – many people skip breakfast in the morning. There are different opinions. But to really have full energy for your next round at Betamo casino Canada you better not skip this very important meal.
Skipping breakfast: A good idea to lose weight?
Skipping breakfast is a common weight loss tip. Provided that you save the calories for breakfast and don’t eat them with another meal. This assessment is supported by studies:
A meta-analysis from 2023 found a significant correlation between skipping breakfast and a reduction in body weight.
A study from 2020 shows similar results: Skipping breakfast had a slightly positive effect on weight loss.
Another analysis from 2019 also shows that the study participants who skipped breakfast had a small – but significant – weight reduction of just under half a kilo.
However, these studies only show slight effects on weight and appetite. What’s more, some of the scientists also point to negative effects.
Skipping breakfast: What speaks against it
There are many voices that clearly speak out against skipping breakfast. For example, Anja Bosy-Westphal, President of the German Society for Nutritional Medicine, told Zeit magazine that skipping breakfast does not help to maintain lost weight in the long term. “People who skip breakfast for a long time are more likely to be overweight,” explains the expert. The effect persists even if other unhealthy habits are ruled out as the cause.
Skipping breakfast increases the risk of diabetes and obesity
In order to maintain your weight and eat healthily, you should therefore eat breakfast. Bosy-Westphal goes on to explain that glucose and energy metabolism work less efficiently in the morning. “If I eat the same meal once for breakfast and once for dinner, the blood sugar level rises less in the morning.” On the other hand, more calories are burned immediately after eating.
In the evening, the effect is reversed and we store more energy. The expert is generally in favor of never skipping a main meal. However, if someone “absolutely” wants to do this, for example because they are intermittent fasting, she says it should ideally be the evening meal.
Eating breakfast regularly has a positive effect on blood sugar levels and prevents diabetes. Conversely, according to Bosy-Westphal: “The more often you skip breakfast, the higher the risk of developing diabetes”. This is because eating early in the day helps the body to adjust the metabolism correctly and reduces the risk of obesity and metabolic diseases.
Increased risk of cardiovascular disease
Another negative effect associated with skipping breakfast is an increased risk of cardiovascular disease. A study from 2023 shows: A late first meal of the day (for example, by skipping breakfast) is associated with an increased risk of cardiovascular disease. Every hour later (9 a.m. instead of 8 a.m.) increased the risk by 6 percent.
Skipping breakfast to lose weight: A good idea?
Whether skipping breakfast really helps you lose weight is controversial – some experts even suspect the opposite. At the same time, the scientists point out that breakfast is not the only thing that matters. This is because the participants who ate late drank more alcohol, went to bed later and ate more irregularly compared to those who ate early.
Skip breakfast: This is the recommendation of the DGE
The overall study situation is not clear. The results are partly limited by methodological weaknesses such as small study sizes and the fact that physical activity was not recorded. The German Nutrition Society (DGE) therefore does not currently give a clear recommendation as to whether skipping breakfast helps with weight loss or not:
At present, no scientifically validated statement can be made regarding the relationship between meal frequency and body weight regulation in healthy adults, so the German Nutrition Society (DGE) makes no recommendation in this regard. The energy balance is decisive for the development of body weight.
Features
How often you should cycle per week to get fit
Cycling is an excellent way to get or stay fit. But how often, how long and how intensively should you cycle to achieve this?
What does it actually mean to be fit? The word “fit” means nothing more than “suitable”. However, we generally understand “fit” as a certain level of training that is not only healthy, but also makes many everyday things easier for us – for example, just catching a streetcar or playing tag with the children. Last but not least, basic fitness can be a basis for more ambitious training or sporting goals (a long bike ride, a 10-kilometer run or similar).
Cycling is basically a very good way to get or stay fit, as it trains our endurance and most major muscle groups, is easy on the joints and, in terms of intensity, is easy to control. Numerous studies also show that cycling is healthy and a good option for building up fitness. But who should cycle how often and for how long is very individual and depends above all on the current state of training and health. So you will be calm after and can focus completely on National Casino.
This is how often and how fast beginners should (be able to) cycle
Let’s assume that you want to do something for your fitness again after a long break from sport. The best way to start is to take stock: grab your bike and go for a ride to see how long you can keep going and at what pace. If you haven’t exercised for a very long time or have never done so regularly and/or suffer from pre-existing conditions, you should check with your doctor beforehand whether and how much strain you can put on your cardiovascular system.
After taking stock, you should start training slowly. In the beginning, it is enough for beginners to cycle on flat terrain for 20 to 30 minutes about three times a week.
Now for the right intensity and the right pace: For (re)beginners, the following applies: If you still have just enough air to keep yourself entertained while riding, then you’re on the right track. If you want, you can of course also train with a heart rate monitor, where the target heart rate for most people is around 120 to 130 beats per minute. However, as the exercise heart rate is very individual and depends on many factors such as age, training condition, etc., intensity control via the “conversation test” works at least as well.
If you are riding on flat terrain, you will probably reach a speed of around 18 to 20 kilometers per hour in calm conditions.
Building fitness means building new habits
This training area is called the foundation area, by the way, and this is precisely your most important goal: laying a solid foundation for your fitness. Continuity is crucial, especially at the beginning – so really try to cycle three times a week – even if it’s only 15 minutes, that’s still better than not cycling at all. This will help you get into a steady rhythm and each time you cycle it will be easier for you to get going.
According to studies, it can take up to three months for new habits to become so integrated into your life that you find them as easy as brushing your teeth – so keep at it!
If you then have no problem sticking to the basics for around 30 to 40 minutes three to four times a week, you will have built up a solid base level of fitness. This will also help you achieve the WHO’s recommended exercise target of at least 150 minutes of exercise per week. Once you have reached this basic level of fitness, you can of course always increase your training, depending on your goals.
Combining cycling with strength training
Cycling is very good endurance training. However, it is also important for our health and fitness to train our strength. Otherwise, as we get older, we lose muscle mass, which can lead to back pain and the like, but also promotes weight gain – because muscles use energy and therefore calories even at rest. Strength training also improves your performance on the bike.
All it takes is 10 to 15 minutes two to three times a week. And you don’t have to go to the gym or buy any equipment. Classic exercises such as push-ups or squats are very effective and anyone can easily do them at home.
Tip: There are many practical apps with short workouts that strengthen the entire body, for example the free app Seven – 7 Minute Workout (for Apple or Android devices). It gives you suggestions for exercises and – especially important for beginners – shows you the correct exercises to do.
Features
Sleepmaxxing: Sleep better with these tips
Sleepmaxxing is trending on social media: targeted tricks and habits are designed to make your sleep as restful as possible. We explain what the hype is really about.
If you’re active on social media, you’ve probably heard the term “sleepmaxxing”. At the end of 2024, this tag already had 98.6 million posts on TikTok. This term, which literally means “maximizing sleep”, i.e. “getting the most out of your sleep”, is all about getting the perfect night’s sleep. From an optimized sleeping environment to the ideal evening routine, nothing is left to chance with Sleepmaxxing – all for the purpose of perfect nightly rest for your next round of TonyBet Canada.
Sleepmaxxing – what really works?
As is so often the case with health tips on social media, the Sleepmaxxing methods should also be taken with a grain of salt. Most of the popular tips for better sleep are not scientifically proven and will definitely not be the panacea they are promoted as on TikTok and the like.
However, some behaviors can actually help you improve your sleep quality or fall asleep faster. Here are some tips that can help you sleep better.
1. evening routine for better sleep
Fixed bedtimes and other rituals can benefit the quality of your sleep. Regular rituals help your body to adjust better to sleep. You can try out these methods, for example:
- Fixed bedtimes: If possible, go to bed at the same time every day and get up at the same time – even at the weekend. This stabilizes your sleep rhythm and the hormone balance that controls your tiredness.
- Avoid screens in the evening: The blue light from cell phones, laptops and televisions inhibits the production of the sleep hormone melatonin. Put your cell phone away at least an hour before going to bed and try using blue light filters if you like.
- Relaxation rituals: Reading, meditation or a warm shower can help you to calm down more quickly.
- Sleeping tea instead of caffeine: Avoid coffee or energy drinks in the evening. Instead, opt for herbal teas with valerian or lavender.
2. create the ideal sleeping environment
Your sleeping environment can have a major impact on the quality of your sleep. Your environment has a big impact on the quality of your sleep. With a few adjustments, you can significantly improve the conditions for restful sleep:
- Darkness: Sources of light at night disturb your internal clock. Darken your bedroom as much as possible or use a sleep mask.
- Quiet: Noise can interrupt your sleep. Earplugs or a white noise app can help combat noise.
- Cool temperature: The optimum sleeping temperature is between 16 and 19 degrees Celsius. You should briefly air your bedroom twice before going to bed.
- Comfortable mattress and pillow: A sagging mattress or the wrong pillow can massively affect your quality of sleep. Make sure your back and neck are well supported and find the right type of mattress for you.
3. diet and exercise for better sleep
Those who live healthily also sleep better: diet and exercise can influence your sleep. Diet and exercise also have a major influence on your sleep. The following tips can contribute to a healthier sleep:
- No heavy food before sleep: fatty or highly seasoned foods can put a strain on your digestion and disrupt your sleep.
- No alcohol to help you sleep: Although alcohol makes you tired, it worsens the quality of your sleep and makes for restless nights.
- Regular exercise: Exercising helps you to sleep better – but intensive training directly before bedtime can keep you awake. It’s therefore better to schedule your workout for the morning or afternoon.