
2 in hospital, 36 displaced after fire at North Vancouver seniors' complex
2 in hospital, 36 displaced after fire at North Vancouver seniors' complex
News
Duration 2:33
Emergency crews say 36 people have been displaced and two people were taken to the hospital after flames tore through a seniors' apartment complex in the Lynn Valley area. As Michelle Morton reports, the complex was still undergoing repairs following a deadly fire three years ago.
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Globe and Mail
24 minutes ago
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Managing your blood sugar? Add these high-fibre foods to your diet
Diets plentiful in fibre have been tied to a lower risk of heart disease, stroke, Type 2 diabetes, colorectal cancer, breast cancer and diverticulitis. A high-fibre diet has also consistently been shown to promote a healthy gut microbiome, which plays a crucial role in overall health. And for people with prediabetes and diabetes, fibre is an essential dietary component that helps control blood glucose levels. Here's what to know about fibre and blood sugar, plus a list of fibre- and nutrient-packed foods that, as part of a healthy diet, can help stabilize glucose levels. There are two types of dietary fibre: soluble and insoluble. Both are present in varying proportions in different foods, but some foods can be rich in one or the other. While both support blood glucose control, studies suggest the metabolic benefit is greatest for viscous (sticky) soluble fibre. A 2019 review of 28 clinical trials conducted by Canadian researchers found that consuming an average of 13 grams of soluble fibre daily significantly reduced hemoglobin A1c levels in people with Type 2 diabetes. Can eating chocolate help ward off Type 2 diabetes? Yes, suggests a new Harvard study A hemoglobin A1c test measures your average blood glucose level over the past three months. It's used to diagnose prediabetes and diabetes, as well as help guide diabetes management. Once consumed, viscous soluble fibre dissolves in water to form a gel-like substance in your stomach, slowing the rate food is emptied into the small intestine. Doing so, in turn, delays the absorption of carbohydrates (glucose) into the bloodstream, which helps prevent blood sugar spikes after eating. Soluble fibre is also fermented by gut microbes, which leads to the production of short chain fatty acids, beneficial compounds shown to improve hemoglobin A1c and the secretion of insulin. Health Canada recommends adults, ages 19 to 50, consume 25 g (women) and 38 g (men) of total fibre each day. Older women and men are advised to consume 21 g and 30 g daily, respectively. More recent research has suggested that consuming at least 30 g of fibre per day is needed to guard against heart disease, stroke, Type 2 diabetes and colorectal cancer. Aim to include at least 10 g of fibre in each meal. Foods high in viscous soluble fibre include oats, barley, pulses, carrots, okra, eggplant, berries, citrus fruit, apples and pears. Psyllium husk powder is also an excellent source. In addition, consider adding the following five foods to your regular diet. Besides lots of fibre, they supply other key nutrients that play a role in balancing blood sugar. Lentils. One cup of cooked lentils provides 15.6 g of fibre, both soluble and insoluble, along with 18 g of satiating protein, low glycemic carbohydrates and a decent amount of magnesium, a mineral that helps regulate insulin secretion. A cup of lentils also delivers 90 per cent of a day's worth of the B vitamin folate. Studies conducted in people with Type 2 diabetes suggest folate helps improve the body's ability to effectively respond to insulin. Semaglutide, or Ozempic, reduces symptoms of feared diabetes' complication, study finds Blackberries. This dark coloured berry provides 7.5 g of fibre per one cup. Because so much of the carbohydrate in blackberries comes from undigested fibre, a one-cup serving provides only 6 g of net carbohydrates. (Net carbs are the amount of carbohydrates that your body can absorb.) Blackberries are also a good source of vitamin C (30 mg per cup), a nutrient that promotes insulin sensitivity by reducing oxidative stress and inflammation. Raspberries are a great alternative, providing nearly identical amounts of fibre, net carbs and vitamin C. Chia seeds. Two tablespoons of these tiny seeds deliver 10 g of fibre, 5 g of protein and 95 mg of blood-sugar-regulating magnesium. (Women and men need 320 mg and 420 mg of magnesium, respectively.) Chia seeds are also an outstanding source of alpha linolenic acid (ALA), an anti-inflammatory omega-3 fat; you'll find more than one day's worth in a tablespoon. Ground flaxseed, also a food source of fibre and ALA, provides more soluble fibre than chia seeds. Green peas. Per one cup, these legumes offer 9 g of fibre, nearly one-third of it soluble fibre, and 8.5 g of protein. Thanks to their fibre and protein content, green peas are ranked low on the glycemic index scale. Plus, they're good sources of several nutrients that support insulin sensitivity, including magnesium, zinc, folate and vitamin C. Artichoke hearts. One half-cup of artichoke hearts contains 5 g of fibre, including a good amount of inulin, a viscous soluble fibre. Inulin also acts as a prebiotic, feeding beneficial gut bacteria. You'll also find folate and magnesium – and only 5 g of net carbs – in a half-cup of artichoke hearts. Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on X @LeslieBeckRD


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CBC
an hour ago
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Dragon boat team of breast cancer survivors celebrates 30 years in Vancouver
Social Sharing Nearly 30 years after it first started in Vancouver, a team of breast cancer survivors will compete in the upcoming Concord Pacific Dragon Boat Festival. The Abreast In A Boat team was started by Vancouver doctor Don McKenzie in 1996 — initially as a six-month trial to show whether there was any evidence to back up a commonly held idea that was limiting the lives of breast cancer survivors. At the time, the scientific consensus was that those who'd had a mastectomy shouldn't be raising their arms over their heads, lifting heavy objects or exercising. Instead, the team demonstrated that not only was strenuous exercise possible for breast cancer survivors, but physical activity and a sense of belonging helped them in their recovery from cancer. Ahead of the dragon boating festival, which starts June 20 in False Creek, members of the team told CBC News about how the team changed their lives. 'I could trust my body' When Carol Dale signed up for the team in 1996, she was celebrating five years being cancer-free, and thought it was an interesting experiment worth trying. "It just turned out to be a fascinating year, learning a new skill, learning that I could trust my body again to work for me," she said. "And I met some wonderful people, and that's what keeps me going." Dale says there are now six teams in the Lower Mainland alone composed of breast cancer survivors, and dozens more in Canada and around the world. And, there's even an international commission encouraging the establishment of more dragon boat teams for those with breast cancer. Recovery ideas change Kristin Campbell, a professor at the University of British Columbia's department of physical therapy, says that when the team was first started in 1996, it was thought that repeated exercise would lead to lymphedema, a painful chronic condition where lymph fluid builds up in a person's arm due to being disrupted by the cancerous cells. "The important piece about this dragon boat experience [is] how it's changed practice around the world," the researcher said. "I think they really have shown that the role of exercise and the camaraderie, that you get from that, really changed how people thought about breast cancer, and thought about exercise and recovery after treatment," she added. Dr. McKenzie's work, along with collaborators, helped demonstrate that regular physical activity is associated with a 35 per cent reduction in mortality among cancer survivors. Breast cancer is the second most-common cancer in Canada, and roughly one in eight women are expected to be diagnosed with it in their lifetimes. While some like Dale are veterans of the team, others like Anca Dobre, 29, are more recent competitors. She was diagnosed in December 2023, and finished her radiation treatment the following August. Dobre said that the team showed her that a diagnosis didn't necessarily mean she was going to be bedridden. "Actually, it was the opposite," she told CBC News. "We all became more active. "There's so much to life after cancer and it's not just about surviving, but actually thriving, with this team because they're all so inspirational in everything they do."