durhamregion.com | This Week | Thursday, September 22, 2022 | 4 P: 905-430-4300 E: info@whitby.ca whitby.ca What You Need To Know This Week in Whitby 2022 Final Tax Bill Due September 26 - Residential, Farmland, Pipeline and Managed Forest Properties The final instalment of the Tax Billing for 2022 is due September 26. Questions? Contact the Tax Division at 905-430-4304 or tax@whitby.ca. For more information on how payment can be made, visit whitby.ca/Tax 26 SEPTEMBER Plan Your Vote Use the Town's 'Plan Your Vote' tool to find information on your candidates and available voting locations. You can also add yourself to the Voters' List or correct and update your information. Plan Your Vote Today! Scan the QR code or visit whitby.ca/PlanYourVote Join us in honouring the passing of Her Majesty Queen Elizabeth II. Share your thoughts, reflections, and memories of Her Majesty Queen Elizabeth II by signing Whitby's book of condolences online or in person at Town Hall (575 Rossland Rd. East). connectwhitby.ca/HerMajesty National Day For Truth And Reconciliation And Orange Shirt Day - September 30 On September 30, residents are encouraged to wear an orange shirt in honour of #EveryChildMatters, to take a moment of personal reflection, and to learn about the importance of reconciliation with Indigenous Peoples across the country. Resources are available at whitby.ca/Diversity Celebrating Youth Awards - Nominations Now Open! Do you know a young community leader who works hard to help make Whitby the best it can be? Nominate them for the 2022 Celebrating Youth Awards! Nominations are open now through Friday, October 28. whitby.ca/YouthEvents October 20 to 24 The dreaded flu season is arriving, and now is a good time to start preparing your defence systems. Immunity is your body's ability to prevent the invasion of pathogens, which include bacteria, viruses and other foreign disease-causing substances. There are several simple ways to boost your body's defence system and be your healthiest self this fall. If you aren't sure where to start, here are some go-to tips recommended by your local Loblaws dietitian. Eat a variety of foods - It's important to make sure your body is getting an adequate supply of vitamins and minerals. The best way to achieve this is by eating a diet packed with fruits, vegetables and whole grains. A high-fiber, plant-rich diet with plenty of immune-supporting nutrients can also help to build and maintain a strong immune system. Immune-supporting nutrients can be found in plant foods, such as sweet potatoes, spinach, carrots, mango and broccoli, to name a few. If you are worried about achieving adequate amounts of nutrients through your diet, speak with your dietitian about practical strategies that will suit your lifestyle. Incorporate probiotic foods into your diet - Foods like kefir and probiotic yogurt contain bacteria, which may help to assist your immune response. I like to recommend a food-first approach when it comes to including probiotics in your day. By consuming probiotic-rich foods, you will reap the benefits of the other nutrients found in the food such as protein and calcium, which is present in kefir and probiotic yogurt. Stay hydrated - Keeping your body hydrated is an important step in maintaining a strong immune system. Water in particular plays a major role in keeping our defence systems functioning. Every cell in our body needs water to do their job, so if we are dehydrated, our systems of immunity could start to slow down. One way to determine if your hydration status is adequate is to pay attention to the colour of your urine. Pale yellow or a clear straw-like colour usually indicates good hydration (please note, certain vitamins, minerals and medications can affect the colour of your urine). Get your flu shot - In addition to living a well-balanced life that includes physical activity and a vari- ety of nutrients from foods, the best way to protect yourself and your loved ones is to get your annual flu shot. You can get your flu shot at your local Loblaws pharmacy when they become available to reduce your chance of getting the flu this season. CITRUS AND BEET SALAD INGREDIENTS • Small red ruby grapefruit, peeled • 1 Organics Navel Orange • 16 No Name sliced beets, drained • 4 cups (1 L) PC Organics baby spinach • 1/4 cup (50 mL) PC Blue Menu Dressing -- Lemon Poppy Seed INSTRUCTIONS 1. Holding grapefruit on its side on cutting board, cut into eight slices. Repeat with orange, cutting into eight thin slices. Using 2 slices orange, 2 slices grapefruit and 4 slices of beets for each of four salad plates, arrange slices on plates in large circle, slightly overlapping them and alternating beets with citrus. 2. Gently toss spinach with 2 tbsp (25 mL) of the dressing. Mound one-quarter onto centre of each plate on top of beets and citrus. Drizzle remaining 2 tbsp (25 mL) dressing over the fruit. Serve immediately, garnished with red onion if desired. Jessica Corner is a registered dietitian at Loblaws in Bowmanville. She assists clients by encouraging balanced eating habits with gentle nutrition practices. She is a non-diet based dietitian who advocates for freedom from food restriction. Contact her at jessica.corner@loblaw.ca or 905-442- 8727. STAY AHEAD OF THE FLU WITH TIPS FROM LOCAL DIETITIAN Jessica Corner supplied this recipe for Citrus and Beet Salad. President's Choice photo OPINION JESSICA CORNER Column