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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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Patterns of Erasure: Genocide in Nazi Europe and Canada

Gray Academy Grade 12 student Liron Fyne

By LIRON FYNE When we think of the word genocide, our minds often jump to the Holocaust, the mass-scale, systemic government-led murder of six million Jews by Nazi Germany during the Second World War, whose unprecedented scale and methods led to the very term ‘genocide’ being coined. On January 27th, 2026, we will bow our heads for International Holocaust Remembrance Day, the 80th year of remembrance.

Less frequently do we connect genocidal intent to the campaign against Indigenous peoples in Canada; the forced displacement, cultural destruction, and systematic killing that sought to erase Indigenous peoples. The genocide conducted by the Nazis and the genocidal intent of the Canadian government, though each unique in scale, motive, and implementation, share many conceptual similarities. Both were driven by ideologies of racial superiority, executed through governmental precision, and justified by the perpetrators as a moral mission.

At their core rests the concept of dehumanization. In Nazi Germany, Jews were viewed as subhuman, contaminated, and a threat to the ‘Aryan’ race. In Canada, Indigenous peoples were represented as obstacles to ‘progress’ and seen as hurdles to a Christian, Eurocentric nation. These ideas, this dehumanization, turned human beings into problems to be solved. Adolf Hitler called it the ‘Jewish question,’ leading to an official policy in 1942 called the ‘Final Solution to the Jewish Question,’ whereas Canadian officials called it the ‘Indian problem.’ The language is similar, a belief that one group’s existence endangers the destiny of another. The methods of extermination differed in practice and outcome, but the language of intent resembles one another.

The Holocaust’s concentration camps and carefully engineered gas chambers were designed for efficient, industrial-scale killing, resulting in mass murder. The well-organized plan of systematic degradation, deadly riots, brutal camp conditions, and designated killing centres were only a few of the ways the Nazis worked to eliminate the Jews. The Canadian government’s weapons were policy, assimilation and abandonment. Such as the Indian Act, reserves, and residential schools, which were all meant to ‘kill the Indian in the child,’ cutting generations off from their languages, families, and cultures. Thousands of Indigenous children died in residential schools, buried in unmarked graves near schools that called themselves places of learning. Both systems were backed by either religion or ideology; Nazi ideology brought together racist eugenic policies and virulent antisemitism, while Canada’s genocidal intent was supported by Christian Protestantism claiming to save Indigenous souls by erasing their heritage.

The Holocaust was a six-year campaign of complete industrialized extermination, mass murder with a mechanized intent, on a scale that remains historically unique. The Truth and Reconciliation Commission describes Canada’s indigenous genocide as a cultural one that unfolded over centuries through assimilation and the destruction of indigenous languages and identities. The Holocaust ended with the liberation of the camps and a global recognition of the atrocities committed. However, the generational trauma and dehumanization of antisemitism carry on. For Indigenous peoples in Canada, the effects of the genocidal intent continue to this day, visible in displacement, poverty, and intergenerational trauma. While these histories differ in form and timeline, both are rooted in dehumanization and the belief that some lives are worth less than others.

A disturbing similarity lies in the aftermath: silence and denial. The Holocaust forced the world to confront the atrocity with the vow of ‘Never Again,’ which has now been unearthed and reformed as ‘Never Again is Now,’ after the October 7th, 2023, massacre by Hamas. The largest massacre of Jewish people since the Holocaust, and the denial of the atrocities committed on October 7th, highlight the same Holocaust denial we see rising around the world. In Canada, for decades, the genocidal intent was hidden behind narratives of kindness and social progress. Only in recent years, through survivor testimony for the Truth and Reconciliation Commission, and the discovery of unmarked graves, has the truth gained recognition. But acknowledgment without justice risks repeating the same patterns of erasure.

Comparing these atrocities committed is not about comparing pain or scale; it is about understanding the shared systems that enabled them. Both demonstrate how racism, superiority, and dehumanization can be used to justify the destruction of human beings. Remembering is not enough in Canada. True remembrance demands accountability, land restitution, reparations, and education that confronts Canada’s ongoing colonial legacy. When we say ‘Never Again is Now’, we hold collective action to combat antisemitism in all forms. The same applies to Truth & Reconciliation; it must be more than a slogan; we must apply action to Truth & ReconciliACTION.

Liron Fyne is a 12th-grade student at Gray Academy of Jewish Education in Winnipeg. They are currently a Kenneth Leventhal High School Intern at StandWithUs Canada, a non-profit education organization that combats antisemitism.

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Will the Iranian Regime Collapse?

By HENRY SREBRNIK When U. S. President Donald Trump restored “maximum sanctions” pressure against Iran a year ago, he was clear about its goals: Deny Iran a nuclear weapon, dismantle its terror proxy network and stop its ballistic missile program. 

The government in Tehran has fended off through violence and repression previous large-scale protests but now may limit or hold its fire. After all, Trump has been willing to go where no U.S. president has, including the authorization of a strike to destroy Iran’s nuclear enrichment capacity last year and the recent capture of Nicolas Maduro in Venezuela. 

Trump has demonstrated that his government is willing to use military measures to overthrow an enemy regime, and Tehran was, perhaps surprisingly, one of the closest allies of Maduro. The two countries were united by their approach to international sanctions and their ability to survive in American enmity. 

Over the past three decades, this combination of political sympathy and anti-American rhetoric developed into a complex web of cooperation involving oil, finance, industry and security.

Since Maduro’s predecessor, Hugo Chavez, came to power in 1999, relations between Tehran and Caracas tightened significantly. During his first visit to Iran in 2001, Chavez declared that he had arrived “to help pave the way for peace, justice, stability, and progress in the 21st century.”

Nearly 300 economic, infrastructure, gas, and oil agreements were signed, worth billions of dollars. At one point, Venezuela even considered selling F-16 fighter jets to Tehran, while Iran supplied Venezuela with advanced Mohajer-6 drones. All this now comes to an end.

Maduro’s removal constitutes a severe blow to the operational base of Tehran in South America. With Maduro gone, “Iran is now in the eye of the storm,” observed Fawaz Gerges, Middle East analyst and professor of international relations at London’s School of Economics and Political Science. 

“The big lesson out of the fall of the Venezuelan regime is not Colombia, not Greenland,” he said. “The Iranians know that Iran is the next target. Not only of the Trump administration, but also of the Benjamin Netanyahu government” in Israel.

Israel, which has long perceived Iran as an existential threat, launched 12 days of what it described as pre-emptive strikes on military and nuclear sites in Iran last June, with U.S. war planes attacking three major nuclear facilities.   

They now see Iran as being cornered, extremely vulnerable and weak at this moment. “I think they’re piling on the pressure. They’re hoping that they could really, basically bring about regime change in Iran,” Gerges added.

On Jan. 12, Iran’s President Masoud Pezeshkian shifted focus away from Iran’s stuttering economy and suppression of dissent and towards his country’s longstanding geopolitical adversaries, Israel and the United States. Speaking on state broadcaster IRIB, Pezeshkian claimed that “the same people that struck this country” during Israel’s 12-day war last June were now “trying to escalate these unrests with regard to the economic discussion.

“They have trained some people inside and outside the country; they have brought in some terrorists from outside,” he charged, alleging that those responsible had attacked a bazaar in the northern city of Rasht and set mosques on fire.

“My assumption is that the Mossad is active in Tehran behind the scenes,” contended Ahron Bregman, who teaches at King’s College London and has written extensively on Israeli intelligence operations. “Israeli officials are unusually quiet.” There are clear instructions not to talk and “not to be seen to be involved in any way.”

“I’d be very surprised if Israeli agents were not active within Iran right now,” defence analyst Hamze Attar maintained. “They’re going to be doing everything they can to make sure these protests continue and escalate.”

But anything that Israel is up to will of course be covert. This restraint is a calculated approach taken to avoid disrupting a process of regime change that may be driven internally. Intervening would only confirm the regime’s claims that the protesters are “Zionist agents,” a charge that could shift popular anger onto the demonstrators and douse the movement.

“Any visible involvement would give the Iranians an excuse to intensify repression,” explained Danny Citrinowicz, a senior researcher at the Institute for National Security Studies and former head of Iran research in an Israeli military intelligence branch

Reza Pahlavi, the eldest son of Mohammad Reza Pahlavi, the last Shah of Iran, who maintains he wants peace with Israel and the United States, suggests Iran faces a historic moment. “In all these years, I’ve never seen an opportunity as we see today in Iran. Iranian people are more than ever committed to bringing an end to this regime,” he stated. “By God, it is about time that Iran gets its opportunity to free itself from a tyrannical regime.”

Iranians have seen the regime and its backers exposed and humiliated by an American administration and Israel, and they are taking advantage of it. But it won’t be easy. This is a religious nomenklatura that will use all means at its disposal to hold on to power. Never underestimate their cruelty and resolve

Henry Srebrnik is a professor of political science at the University of Prince Edward Island.

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New autobiography by Holocaust survivor Hedy Bohm – who went on to testify in trials of two Nazi war criminals

Book Review by Julie Kirsh, Former Sun Media News Research Director
My parents were Hungarian Jewish Holocaust survivors who arrived in Toronto in 1951 without family or friends. In the late 50s my mother met Hedy Bohm outside of our downtown apartment and quickly connected with her. Both women had suffered the loss of all family in the Shoah. Over the years our families’ custom became sharing our dining table with the Bohm family for the Jewish high holidays. The tradition continues today with the second generation.
Hedy was born in 1928 in the city of Oradea in Romania. She was a pampered only child, adored by her father and very much attached to her mother. Although Hedy was an adolescent, she was kept from hearing about the rising anti-semitism around her in her hometown. She was protected and sheltered like any child. Memoirs from other adolescents like Elie Wiesel, aged 15 in Auschwitz, Samuel Pisar, liberated at 16, and Rabbi Israel Meir Lau, who was found in Buchenwald by American soldiers at age 8, made me wonder about the resilience and strength of children who survived like Hedy.
Hedy was only 16 years old when she walked through the gates of hell, Auschwitz-Birkenau. Hedy’s poignant retelling of this pivotal moment in her young life was the sudden separation from her father and moments later from her mother. Somehow Hedy’s mother got ahead of her upon their arrival at Auschwitz. Hedy called out to her. Her mother turned and they looked at each other. A Nazi guard prevented Hedy from joining her mother. Hedy has always been tormented by this moment of separation. Did her mother know that she was walking to her death?
Hedy writes that she was focused on survival in the camps. She concentrated on eating whatever food was given and keeping clean by washing daily in icy, cold water before the roll call. When she contracted diarrhea, she remembered her mother’s homemade remedy of gnawing on charred wood. Her naivete and innocence were overcome with a strong inner determination to stay alive so that she could see her mother again.
Hedy recounts the terrible hunger that everyone endured. One day, spotting some carrots in a warehouse, Hedy was appointed by her aunt to run and grab what she could. Luckily she evaded the armed guard who would have shot her on the spot.
On April 14, 1945, Hedy’s day of liberation, she learned the terrible fate of her mother. The return home for the survivors was a further tragedy when they realized the loss of family and community.
In her memoir, Hedy describes meeting Imre, an older boy from her town whom she eventually married. Their flight from Romania to Budapest to Pier 21 in Halifax to Toronto is documented in harrowing detail.
Hedy recounts how in Toronto no one wanted to know the stories of the survivors. This was a world before Eichmann’s trial in Israel in 1961 and the TV series, The Holocaust, in 1978. The floodgates for information from the survivors opened late in their lives.
In Toronto, after many failed enterprises, Imre and Hedy stumbled onto the shoe selling business. In 1959, they leased a small shoe store close to Honest Ed’s in downtown Toronto. Surprisingly, the business according to Hedy, became very profitable. Many years later, after Imre’s sudden death due to a heart attack, Hedy continued to manage their shoe business while taking care of her daughter, Vicky and son, Ronnie.
In 1996, Hedy was introduced to Rabbi Jordan Pearlson. Their love match made Hedy feel that she had been given a wonderful gift, late in life, which she welcomed.
Jordan died in 2008. Hedy endured and carried on with yoga and tai chi both as a teacher and devoted practitioner.
A new purpose in life opened up for Hedy when she was invited to be a speaker for the Holocaust Education Centre (now the Toronto Holocaust Museum). She spoke to mostly non-Jewish students whom she visited at their schools outside of Toronto.
Visiting Auschwitz with the March of the Living for the first time in 2010, Hedy faced her fears about returning to the place that held the horrors. She was fortunate to meet Jordana Lebowitz, a student from Toronto who developed a multimedia presentation called ShadowLight. Hedy’s contribution to teaching others about the Holocaust by sharing her experience, is immeasurable.
In 2014, Hedy was asked to be a witness at the trial of Oskar Groning , “the accountant of Auschwitz”, in Germany. In 2016, she appeared as a witness for the trial of the Nazi guard, Reinhold Hanning. He was sentenced to a mere five years in prison and Groning died before he could start his jail sentence. In having the courage to participate in these war criminal trials, Hedy spoke for her parents and all the innocents who could not speak for themselves.
Hedy’s talks to students always include an admonishment to be kind, to trust in themselves and work for the greater good. She rose above her own fears of sharing her story by speaking publicly.
Hedy’s story of survival and perseverance will remain a beacon to future generations, ensuring that hope and good will endure even in the worst of times.


Reflection
by Hedy Bohm
Published in 2026 by The Azrieli Foundation

To order a copy of the book go to https://memoirs.azrielifoundation.org/titles/reflection/

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