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The secret to maintaining a healthy and balanced diet for your family

The key to maintaining a healthy lifestyle is starting young. As people with heart-related conditions increase, parents must instill healthy eating habits that can be a bonus for their children.
This article explores the importance of developing a healthy heart health plan from the very beginning. It will introduce you to some of the key ingredients that can help strengthen your family’s diet.
The Bedrock of Heart Health Begins in Youth
Getting the message about heart health early in life is very important to help children develop a healthy lifestyle. It can help them make informed decisions when it comes to their diet. This is also about creating a culture that values the importance of healthy eating.
The Power of Seafood in a Heart-Healthy Diet
One of the most important components of a healthy diet is the addition of seafood. Fish, such as salmon, tuna, and sardines, are rich in omega-3 fats, which can help lower blood pressure and reduce the risk of heart disease. Even though these common choices are great, the magic doesn’t stop there. There are also countless other ways to enjoy seafood that could be more well-known.
Seafood Gumbo: A Heart-Healthy Culinary Delight
One of the most popular ways to enjoy seafood is through a seafood gumbo. This dish is filled with hearty ingredients and is a great example of how healthy eating can still taste great.
The addition of seafood in a gumbo recipe provides a potent dose of omega-3 fatty acids. Its healthy ingredients also help boost its nutritional value. This dish can be prepared with a variety of vegetables and is a great addition to any family meal. Having a bowl of this dish can warm the soul and nourish the body.
The Versatility of Seafood in Family Meals
Adding seafood to family meals can have a huge impact on cardiovascular health. There are many ways to prepare seafood dishes that cater to varying palates.
You can create a variety of seafood dishes that are perfect for any family meal, such as shrimp stir-fry, baked cod, and grilled salmon. Each of these dishes has its own unique flavor and nutrients, making them an exciting and nutritious addition to any meal. By teaching children about the various ways to prepare seafood, they can develop an interest in learning more about heart health.
Embracing Whole Grains and Fiber-Rich Foods
Fiber-rich food and whole grains are vital components of the dietary landscape in promoting heart health. Whole wheat, brown rice, and quinoa are examples of foods that are filled with nutrients such as fiber, which can help lower cholesterol.
Being able to incorporate these into family meals is both delicious and simple. For example, adding whole-grain bread or brown rice to a breakfast routine can make a significant impact on the family’s diet.
The Role of Fruits and Vegetables
Vegetables and fruits are vital components of a heart-healthy diet as they contain powerful antioxidants, minerals, and vitamins that can help fend off cardiovascular disease.
Creating a colorful “rainbow” on your plate can help ensure that a wide variety of nutrients are consumed. Creative presentation and kids’ participation in the cooking process can make adding vegetables and fruits more fun and appealing.
Limiting Processed Foods and Sugars
While it’s important to include healthy ingredients in the diet, it’s also important to minimize the consumption of processed food and sugary drinks. Their high levels of added sugars, unhealthy fats, and salt can negatively affect one’s heart health.
To minimize the consumption of these products, it’s important that the family is taught about the nutrition labels of food and makes conscious decisions at the grocery store. Doing so can help promote a culture of healthy eating.
The Importance of Regular Physical Activity
A heart-healthy diet and regular physical activity go hand-in-hand. Encouraging the family to get active not only helps promote cardiovascular health, it also fosters a stronger bond among household members. Whether it’s a stroll, a vigorous hike, or a family bonding activity, such activities promote a wholesome heart and a resilient unit.
Cultivating a Heart-Healthy Kitchen
Embracing a heart-healthy diet requires cultivating a supportive environment that encourages the appropriate choices.
Educating the Family
Getting the family informed about the importance of a healthy diet can help motivate everyone to make better decisions.
Creative Cooking
Try incorporating healthy ingredients into recipes that are fun and flavorful. The kitchen should serve as a place of joy and discovery.
Leading by Example
Kids learn by example. Whenever parents make conscious decisions regarding their health, they inspire them to do the same.
Accessibility
Make sure that the ingredients and snacks that are heart-healthy are easily accessible. Healthy options are more likely to be chosen when they are made more accessible.
Building a Supportive Community
Extending beyond the immediate family can also help create a supportive environment that encourages the development of a heart-healthy lifestyle. It can be as simple as joining online forums that are focused on heart-healthy living or sharing recipes with friends. A supportive community helps individuals maintain their commitment to a healthier lifestyle.
Final Thoughts
The key to creating a heart-healthy diet for the entire family is making conscious choices regarding food. By introducing healthy ingredients such as seafood into their meals, families can have a variety of options that support cardiovascular health.

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“Jerusalemites” – Photographer Sharon Gabay talks about his new book in a spectacular photo essay

By JOANNE PALMER (reprinted with permission from the New Jersey Jewish News and the Jewish Standard) If every person is a world, as our tradition tells us, then a city is filled with so many worlds that it’s impossible to imagine all those rubbing-together universes.

All the photographs in the story, except of Mr. Gabay, are from his book “Jerusalemites.” They are unnamed, leaving you, the viewer, the chance to see them as you will.

That’s particularly true of Jerusalem, one of the world’s oldest cities, at just about 5,000 years old, give or take; a recent demographic study, done in 2026, estimates its population at around 1,181,760. It has grown remarkably quickly; maybe people are drawn by its ancient, stony beauty, or by the history and other-worldliness that shimmers around it, or by the vibrant, modern cacophony of its diverse residents.

For the last 15 years, Sharon Gabay, a highly successful professional photographer whose bread-and-butter is stunning headshots, party pictures, and portraits of politicians and other social and legal strivers, has wandered through the city, just looking and taking pictures. He’s a 15th-generation Yerushalmi, and although now he lives in the Judean hills, in Moshav Nes Harim, near Ein Kerem and Beit Shemesh, he goes to Jerusalem every week to photograph what he sees.

Sharon Gabay

He’s published six books of photography about Jerusalem. All are both beautiful and emotional. The most recent of them, “Jerusalemites,” is the newest and perhaps the most emotional, created with love, gestated in fear, and now born into a world that perhaps surprisingly radiates with hope.

Okay. What could that possibly mean?

It means that on October 11, 2023, Mr. Gabay went to Kfar Aza. “Everybody who could do anything did something, and I wanted to do something too,” he said. Some kind of response to the barbarism and terror and grief of the Hamas attack. Kfar Aza, one of the southernmost kibbutzim in Israel, was one of the hardest hit. “Because I am a documentary photographer, I asked to join Zaka,” Israel’s emergency response, rescue, and recovery nonprofit organization, “the first time they went in. I went in with them.


“I took pictures. I had two exhibitions using these pictures” — one of them “Holocaust in the Village,” is online — “but it hurt my mind. It was a trauma for me. And I didn’t touch my camera for two years. I just stayed in my studio in Nes Harim, taking psychiatry pills and trying to forget what I saw.

“And during this time I decided to make this book. I sat on it for two years, just learning how to do it effectively.


“There are almost no words in this book. Only pictures. And this is the message: We all live together 99 percent of the time. What the world sees about Jerusalem in the news is what happens maybe three or four percent of the time. All the rest of the time, all 99 percent of the people, other people around the world don’t know about. So I decided to make this book.

“The little text that I do have is in three languages — Hebrew, English, and Arabic. The languages spoken by the people of Jerusalem.”

The small number of Hebrew words in the text are written in a font created from the handwriting of Aner Shapira, who was 22 when he went to the Nova music festival in southern Israel on Simchat Torah — October 7, 2023. He took cover in a shelter with a group of other young Israelis, and he saved many of their lives by throwing seven explosive grenades that Hamas operatives threw into the shelter back out at the terrorists. The eighth exploded in his hand and killed him.

When Aner died, “he left behind a lot of songs that he wrote. They took his handwriting and made a font of it, and I chose to use it for the text.

“He was a Yerushalmi and he loved the city. He wrote about the diversity inside the city, and how you can see everything there. So I decided to put the text in his handwriting as a memorial to him.

When he began to make the book, Mr. Gabay had to look through the enormous archive he’d created. For 15 years he’s roamed the city. His camera is small, old, and unthreatening, a beaten-up Fuji with a visible crack on the case. He takes pictures unobtrusively, he said. He doesn’t ask permission. He just shoots. Usually people don’t even know they’ve been photographed. Sometimes they come across pictures of themselves in his work, and sometimes they email or message him, asking for a copy. Of course, he said, he always sends one.

Culling his vast collection of images was not easy, Mr. Gabay said. Putting it together “made me go out on the streets again.” The vast majority of the photos in the book were taken before October 7, but he took some later, to fill in logical gaps. Even now, with the book finished, he wanders the city’s streets one day every week, camera in hand.

As he prepared the book, he winnowed the vast library of images to 2,000, and from there he whittled it down to 300. For that first cull, “I went through them one by one, me and my cat, hiding from the missiles when they came in, because this is the Middle East. I did it day by day by day by day, until I managed to take it from one and a half million to 2,000.”

The second selection process “was much easier, because by then I knew how I wanted to do it. It is not a random collection of pictures. It is a story, from beginning to end; it is the long story of a city. So there is always a connection from each picture to the picture before and the picture after. But this took a long time.”

“The book turned out to be very successful. I sold all the copies before I launched it. One museum in Israel took 1,000 copies. It got to Herzog”— Israeli President Isaac Herzog —“and Huckabee” — Mike Huckabee is the U.S. ambassador to Israel — “and they both wrote letters about the book.

“Now I am working on the second edition. I want to distribute it to all the Jewish communities and Christian communities and Muslim communities that don’t hate us. There are no politics in this book. It is just people. The background to the pictures is all black because the only light we have in Jerusalem is the people.”

His message, Mr. Gabay said, is that “Jerusalem is not an apartheid city. Everyone lives here.


“I was raised in Jerusalem,” he said. “When we were little, my friends and I went to the Muslim quarter. Nothing happened. Once in a while there’d be some trouble, but most of the time we lived together with no trouble. My family has been here for more than 300 years. I have a picture of my great-great-grandpa in the Old City of Jerusalem. We are connected to the city, all my family is, and we really love it.

“Jerusalem should have tourists the way Vatican City does. People don’t come to Jerusalem.” His attempt to cure that problem is to show the city’s glories on social media. “I have more than 100,000 followers, and they are from all over the world,” he said. “I have Iranian followers and Saudi followers. Suddenly they see the city and they are surprised. They want to come to visit. They all of a sudden see that if they come here, they won’t be arrested because they are Muslim.

“I want to dedicate my work to telling the truth about Jerusalem.”

Mr. Gabay still takes pictures in Jerusalem because “I always go out to see if there is something new, because there is always something new to take pictures of in Jerusalem.”

He also takes pictures of politicians, and that’s a particularly busy area now because of the Israeli election set for October 27. “Today I had a member of the Knesset from Ram, the Muslim party. Mansour Abbas’s party. They want to participate in Israeli politics. They say, ‘We have a life here, and we want to live.’ And on the other side, I did a lot of people from the government we have now. Which, you know, is not the best government we’ve ever had.

“I tell them to their faces what I’m thinking. They know me. They know that I have a big mouth, and that I never, ever lie. So every politician from every side, even the one who was here today, sees the book. And I’ve never had anyone ever say that it’s one-sided or that it doesn’t tell the truth. It’s about all the tribes of Israel.

“I’ve put all my knowledge about Jerusalem and its people in the book, and I try to bring in exactly what happens in real life. I don’t try to stage anything. I am a viewer. I come. I see. I take a picture, and I save it. And people can see what life is like in Jerusalem.


Mr. Gabay also spends a great deal of time doing pro bono work. He takes photos for “At Eye Level,” a nonprofit that works with people with autism. His website showcases much of who he is and what he does; readers can learn more about his book here.

He has a traveling exhibit for the book; the photos can be printed locally so there are no shipping or customs costs, and he often comes to speak in the United States, talking about “Jerusalem and its unique human diversity.

Sharon Gabay and Israel’s President Isaac Herzog hold a copy of Mr. Gabay’s “Jerusalemites.”

“This book, ‘Jerusalemites,’ is about hope,” he said. “It tells people around the world that what you know about Jerusalem isn’t right. We live together, day by day, all of us, everyone. Yes, we have been at war for three years, but Jerusalem is still vibrating.

“Jerusalem is a hope that if you let people just live, they can live together, and they can make it a great city.”


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Features

Winnipeg’s Jewish Community and the Question of Online Casino Bonuses: What Manitoba Players Should Know

Photo by m on Unsplash

A reader wrote in last month asking a simple question: is it legal to play online casino games in Manitoba, and if so, what’s actually a fair deal? It’s the kind of practical, money-conscious question this paper’s readers tend to ask before spending anything, the same instinct that shapes how the community shops, budgets for the High Holidays, or decides which shul renovation appeal to support. Manitoba’s online gambling landscape has changed enough in the last few years that the old assumptions no longer hold, and it’s worth walking through what’s actually there now.



Manitoba’s Online Casino Landscape in 2026



Manitoba doesn’t have an open, competitive online casino market the way Ontario does. Since April 2022, Ontario has allowed private operators to apply for licences and compete for players directly. Manitoba still runs a single-operator model: Manitoba Liquor & Lotteries (MLL), the Crown corporation that also runs the province’s Liquor Marts and lottery products, operates the one legal online casino for Manitoba residents, PlayNow.com. That’s the whole regulated market in this province. Outside that single option, Manitobans who search for online casinos will find dozens of sites willing to take their money and their information, a pattern this paper’s own Local/Canadian News coverage has tracked as provinces across the country adjust their approach to regulated gambling. Some are licensed elsewhere, Malta, Curaçao, the UK, and operate in a legal grey zone for Canadian players; enforcement against them has been inconsistent for years. None of them answers to Manitoba’s regulator, and none of them contributes a dollar back to this province.



How Casino Welcome Bonuses Are Structured and Regulated



A welcome bonus is usually presented as free money: deposit $50, get $50 in bonus funds, sometimes with free spins attached. What matters is the fine print attached to it. Wagering requirements determine how many times you must play through the bonus amount before you can withdraw any winnings; a 30x requirement on a $50 bonus means $1,500 in total wagering before that money is really yours. Game weighting matters too: slots typically count 100% toward that requirement, table games often count 10% or less, which punishes anyone who prefers blackjack over slot spins. Time limits, usually 7 to 30 days, and maximum bet sizes while a bonus is active, round out the list of terms most players skip past.

On PlayNow.com, these terms are published in plain language and reviewed by a provincial Crown corporation with community accountability baked into its mandate, the same mandate that funds Manitoba’s healthcare and education budgets. That’s a meaningfully different relationship than the one an offshore site has with a Manitoba customer.



The Difference Between Licensed Canadian Operators and Offshore Alternatives



This is where the practical stakes are highest. A licensed Canadian platform is subject to specific consumer protections: verified game fairness, dispute resolution through a regulator you can actually reach, and deposit-limit tools that work. An offshore operator answers to a foreign licensing body, if it answers to anyone at all. Winnipeggers who’ve had a withdrawal disputed by an offshore casino know how limited the recourse actually is; there’s no Manitoba office to call and no local regulator with jurisdiction.

Across the country, players comparing regulated options increasingly start by checking a best casino bonus Canada comparison rather than relying on whichever ad appears first. It’s a reasonable way to sort a legitimate Canadian-licensed platform from an offshore look-alike before depositing anything.



Responsible Gambling Resources Available in Manitoba



This part matters more than the bonus terms. MLL runs Informed Gambling, its dedicated responsible-gambling program, which includes deposit and time-limit tools, self-exclusion options, and educational material aimed at helping players recognize when a habit has become a problem before it becomes a crisis. Manitobans concerned about their own gambling, or a family member’s, can call the Manitoba Addictions Helpline, toll-free at 1-855-662-6605, for confidential support. Shared Health, formerly the Addictions Foundation of Manitoba, also provides professional counselling free of charge to anyone who needs it, regardless of ability to pay.

For a community that has always taken care of its own, through the Chesed Shel Emes, through synagogue-run support networks, through the kind of quiet checking-in that happens after a funeral or a hard year, these resources are worth knowing before they’re needed, not after. Chasing a Canadian online casino bonus isn’t worth it if the wagering requirements are already causing strain. That’s a conversation worth having, honestly, inside families and inside the community, before it becomes a private one.



Where to Compare Current Casino Bonus Offers Across Licensed Platforms



None of this is an argument against playing. It’s an argument for playing somewhere accountable, with terms you understand, and for a modest amount you’ve already decided you can afford to lose. Manitoba’s single-operator model makes that comparison simpler than Ontario’s crowded market, but it also means doing the homework on wagering requirements and licensing status matters just as much, if not more, when there’s only one legal option and a long list of unregulated ones competing for the same click. Ask the question before depositing, not after; that’s the same advice this community gives about most things worth being careful with.

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Embracing your femininity in Tishrei

By ELENA KNIGHT Rosh Chodesh Sameach! This month, Tishrei, is a time of beginnings; we observe Rosh Hashanah, Yom Kippur, Sukkot, Shemini Atzeret, and Simchat Torah, we celebrate humanity’s creation, and we celebrate the seventh month since the Exodus from Egypt with shofar and festivities.

Though all Jewish people celebrate the head of the month, traditionally, women are rewarded for not participating in the sin of the Golden Calf, and many women take the day to honour the Shechinah, the feminine mystical aspect of the divine. Literally meaning “dwelling,” the Shechinah relates to G-d’s close and relational presence amongst people, such as in the Temple. In Kabbalah, since the word is grammatically feminine, the Shechinah is seen as the feminine aspect of G-d, representing a nurturing, compassionate presence, an almost motherly form of the divine. But how can we honour the Shechinah specific to Tishrei?

Rosh Hashanah provides a straightforward answer: New Year’s resolutions. A tradition observed across the globe, by people of all traditions and faiths, we can apply the idea to our New Year, and think of ways to improve in the year 5787. Make a resolution to join a women’s group at your synagogue or JCC, support woman-owned businesses (the SHE-Canada directory can help you find them!), read up on feminist theory or history, or mentor a young girl in your community. And, like traditional resolutions, don’t kick yourself if you slip up!

While we listen to the shofar, recall that its sound awakens the soul, mystically preparing us all for the Shechinah’s manifest presence on Yom Kippur, when it comes to earth to bring realignment and forgiveness.

Yom Kippur, the Day of Atonement, also offers a way to embrace your feminine side. On this day, we are prohibited from all work, and physical pleasures; though it may sound counter-intuitive, this is the perfect day to be aware of your womanhood in its most natural state. No adornments, no makeup, no perfume, no fancy shoes, no gold jewelry. This is a day when we can see who we are without the extras, as G-d made us, and be aware of the beauty in our creation as is. Also, for any women who are pregnant, nursing, or otherwise exempt from the holiday restrictions, isn’t it amazing to know that our Creator values our health over all?

Sukkot offers a time to appreciate the bounty that G-d has provided over the past year, but what I want to call attention to is the Four Kinds. The etrog has both taste and aroma, the lulav’s fruit, the date, has taste but no aroma, the hadas has aroma but no taste, and the aravah has no taste nor aroma; at some point in our life, and likely at some point in the month, we are all like one of the Four Kinds. The Midrash drew a comparison between taste and Torah learning and between aroma and good deeds. Sometimes, we have etrog moments, when we have a perfect balance between learning and doing, we are in harmony. Sometimes, we have lulav moments, when we prioritize learning over worldly involvement. Sometimes, we have hadas moments, when we prioritize action over enlightenment. And sometimes, we have aravah moments, when we have no energy for learning nor doing. All of these are necessary for living, and during the month of Tishrei, we can appreciate each of these moments. As we sit in our Sukkah, we are wrapped in the wings of the Shechinah, and experiencing its divine protection as we celebrate the Festival of Ingathering.

Shemini Atzeret begins our prayers for rain, and here’s where I get a little extra mystical. Rain is connected to femininity through its association with the womb of creation, fertility, and gentle power which renews life. In Genesis, G-d creates the world from a formless void, using language which conveys ideas of a cosmic womb, a life-generating space which G-d filled with his purpose to design our world. As humanity was created in G-d’s image, the womb metaphor is solidified. As rain comes, it revives the earth, making it fertile, restoring the feminine principles of creativity, emotional depth, and spiritual renewal in the very land we walk on. Rain comes most often as a gentle power, one which arrives calmly, sustaining all life.

Simchat Torah is the time when we celebrate finishing the annual cycle of reading the entire Torah and beginning again. Here, we are brought back to Rosh Hashanah and its new beginnings, with an added layer of holiness and celebration. On this day, it is tradition to dance and revel in the joy of our peoplehood, our identity, our Jewishness, and, let’s add, our femininity. G-d has given us a remarkable gift by making us women. While we revel in the holiness of Torah, let us also revel in the holiness of womanhood.

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