Staying protected in a harmful digital world – Author’s Bloc

Adam Johnson – Dec 25, 2022 / 11:00 am | Story: 401828 Photograph: Contributed Cyber…

Staying protected in a harmful digital world – Author’s Bloc
Staying protected in a harmful digital world – Author’s Bloc

Adam Johnson – | Story: 401828

Cyber crime has dramatically elevated over the previous couple of years.

We see it within the information on a regular basis—information breaches, social engineering assaults, ransomware and different assault strategies that make the hair on the again of our necks stand straight up. Victims can really feel helpless and uncertain of the place to show or how they might have protected themselves within the first place.

I focus on info safety and I’ve written this text to show you higher defend your self within the fashionable on-line world.

Use a password supervisor and powerful passwords

It may be tough to trace a number of passwords for a number of web sites. Some individuals write down their logins in a ebook that lives of their workplace desk, others maintain it in a word or doc saved on their telephone. Sadly, each strategies are very insecure, and pose a safety threat to your on-line id, as they are often simply accessed by a nasty actor.

Fortunately, there are a number of applications that exist like Bitwarden, a free-to-use program that freely hosts the supply code for builders, safety researchers and the group at giant to learn by. These applications maintain monitor of your passwords, make it easier to generate safe ones, and guarantee that you’re not using the identical password for 2 websites.

Within the occasion of an information breach, an organization might unintentionally let your info, like emails and passwords, out to an attacker, who then sells or posts it on-line for others to make use of and check out.

When you share passwords with a number of websites, they’ll get into all of the websites you frequent along with the breached one, as nicely. It’s best observe to make use of a number of passwords that enormously differ, embody capital letters, numbers and particular symbols (eg: “!”) when making a password.

Google Chrome additionally provides this password storing service, however many viruses will goal this function.

Activate multi-factor authentication (MFA)

There’s a saying throughout the info safety group: “Comfort is the enemy of safety.”

Whereas it might be inconvenient to select up your telephone each time you wish to log into a web site, it ensures it’s, in truth, you who desires to log in to the location.

Except a thief has each bodily entry to your telephone, in addition to your account credentials for the web site they’re making an attempt to infiltrate, they won’t succeed.

However there are lots of sorts of MFA. SMS (textual content messaging) is the least safe methodology of MFA. As an alternative, attempt to go for Google Authenticator, accessible for Android or iOS or the same service supplied by an organization you belief.

These apps don’t retailer your password themselves, however relatively a singular, six-digit code to enter into the web site you are attempting to entry. Not each web site provides this function but, but when it does, you’ll discover the setting below your account settings on that web site.

Set up antivirus software program in your pc

Whereas anti-virus software program can’t catch 100% of malicious applications which can be floating across the web, they do a darn good job of discovering nearly all of them.

There are a lot of to select from, with many individuals having a favorite they’ll suggest to you. Guaranteeing you have got some type of anti-virus know-how put in in your pc is essential, and whereas it might decelerate day-to-day operations occasionally, the advantages of getting it far outweigh the fee.

Don’t open attachments from unrecognized senders

A typical level of entry for attackers is sending individuals malicious attachments by electronic mail. Over my six years in IT and incident response, I’ve seen actors posing as giveaways and contests), the Canada Income Company, lengthy misplaced pals, you title it. All the time double test the tackle that the e-mail got here from, and assume to your self earlier than opening it.

Ask your self: “Was I anticipating this?” If you weren’t anticipating an image from a good friend, don’t open it. If in case you have a discover from the “Authorities,” name the official quantity by Googling it first. Don’t name a quantity listed within the electronic mail. Unravel issues earlier than opening an attachment in your pc. Many Phrase paperwork, footage and PDFs can comprise malware.

A typical query I’m requested virtually day by day is: “How do I do know if I’ve been concerned in an information breach?”

There’s a free, on-line useful resource, Have I Been Pwned, that permits you to seek for information breaches you might be concerned in by electronic mail. No signup is required.

If in case you have been caught in an information breach, change your passwords.

If in case you have questions, considerations or wish to be taught extra, please be happy to contact me at [email protected].

Adam Johnson is a cybersecurity and IT skilled residing in Kelowna with in depth expertise in diagnosing, repairing, sustaining and defending pc methods in each residential and enterprise environments.

This text is written by or on behalf of an outsourced columnist and doesn’t essentially replicate the views of Castanet.


Pleasure Zhang – Dec 18, 2022 / 11:00 am | Story: 401763

The vacation season is right here and with it comes events, traditions and many yummy meals.

Opposite to standard perception, there are not any meals it’s best to really feel dangerous about consuming through the holidays—there’s room for all meals in a wholesome, well-balanced weight loss program.

Fairly than having a restrictive method, a number of small additions to your favorite recipes can deliver a wholesome steadiness to the vacation treats you’re keen on. Listed below are a few of my favorite vacation recipe tweaks.


The tweak: Bread and butter are sometimes served alongside vacation dishes or used as appetizers on the notorious charcuterie board. When you’d prefer to make bread a part of your meal, go for entire grain bread as an alternative of white bread.

As for these charcuterie boards, add greens, nuts and fruits like apricots, berries and dates to up the diet in your board. These will pair nicely along with your favorite cheese and meat and the added colors look gorgeous, too.

Meat entrees

The tweak: Don’t be afraid to change issues up and go for plant-based important dishes. Whereas meat and poultry are nice sources of protein, you can even acquire nice diet from plant-based meals.

When you’re not used to a plant-based weight loss program, attempt incorporating extra plant-based meals into your weight loss program through the holidays like a candy potato lasagna or lentil shepherd’s pie.

A plant-based weight loss program provides all the mandatory protein, fat, carbohydrates, nutritional vitamins and minerals for optimum well being.

Mashed potatoes

The tweak: When you usually add bitter cream or butter to your mashed potatoes, attempt including 0% Greek yogurt for a nutritious twist on this traditional vacation aspect. The Greek yogurt is a superb stand-in that’s decrease in fats and better in protein.

Potato peels are additionally an important supply of fibre, so save time on peeling and depart them on.

If you’re feeling adventurous, swap half the potatoes for some cauliflower, which is excessive in vitamin C and a great supply of folate.

If you wish to chat extra a couple of balanced and reasonable method to the vacations, I’m right here to assist. As a Kelowna registered dietitian at Your Impartial Grocer, I present a spread of providers, similar to digital one-on-one consultations, retailer excursions, and balanced recipe concepts for the vacations.

To be taught extra, ebook a 15-minute discovery name with me at

Pleasure Zhang is a registered dietitian at in Kelowna.

Grilled Focaccia with Creamy Burrata Cheese and Basil


• 1 ACE rosemary focaccia bread (390 g), minimize in 12 slices (every about 3/4 -inch/2 cm thick)

• 1/4 cup further virgin olive oil

• 8 inexperienced onions

• 1/2 cup chopped contemporary parsley

• 1/3 cup chopped contemporary basil

• 3/4 tsp salt

• 1/2 tsp freshly floor black pepper

• 2/3 cup PC Black Label Basil Infused Additional Virgin Olive Oil

• 2 giant balls contemporary burrata cheese (every about 290 g), drained and torn in items

• 2 tbsp PC Black Label Basil Infused Additional Virgin Olive Oil

• 12 PC Black Label Caper Berries in Brine


1. Preheat barbecue to medium-high warmth. Brush one aspect of focaccia with 3 tbsp (45 mL) of the olive oil. Brush onions with remaining 1 tbsp (15 mL) olive oil. Place bread, oiled aspect down, on grill. Cook dinner for 3 to 4 minutes, turning as soon as, or till browned on each side with mild grill marks; switch to serving platter. Place onions on grill, perpendicular to grates. Cook dinner for about 3 minutes, turning as soon as, or till wilted and really gentle; switch to chopping board.

2. As soon as onions are cool sufficient to deal with, chop finely; switch to small bowl. Add parsley, basil, 1/2 tsp (2 mL) of the salt and 1/4 tsp (1 mL) of the pepper. Stir in 2/3 cup (150 mL) basil oil till mixed; spoon over grilled focaccia. Prepare burrata items over high of herb combination. Drizzle 2 tbsp (25 mL) basil oil evenly over high. Sprinkle with caper berries and remaining 1/4 tsp (1 mL) every salt and pepper. Serve instantly.

This text is written by or on behalf of an outsourced columnist and doesn’t essentially replicate the views of Castanet.

Trina Speiser and Peter Boyd – Dec 18, 2022 / 4:00 am | Story: 401362

Now, greater than ever, meals banks want your assist.

One-in-seven Canadians stay in meals insecure households. In March 2022 alone, there have been virtually 1.5 million visits to meals banks throughout Canada—up 35 per cent in comparison with pre-pandemic visits. Family meals insecurity refers to when a family has insufficient or insecure entry to meals resulting from monetary constraints.

Whereas it is a Canada-wide drawback, B.C. will not be an exception. On this province, there was a 31 per cent leap in whole meals financial institution visits between 2019 and 2022.

The vacations are a time of joyful giving, nevertheless, some households are extra involved with having sufficient cash for weekly groceries, not to mention the reward their baby requested for. It’s vital we come collectively as a group to assist native meals applications so collectively we will present some reduction for meals insecure households in (our communities) this vacation season.

Grocery shops like Peter’s Your Impartial Grocer in Kelowna have been ardent supporters of the Central Okanagan Meals Financial institution for many years.

“We’re very grateful for his or her continued assist, and being dedicated companions by feeding hope by the nourishment of meals to these in our group that want our assist,” says Trina Speiser, director of growth with COFB.

The West Kelowna and Kelowna meals banks are ready at hand out 3,250 hampers stuffed with considerate provisions to make the season vibrant and Peter’s Your Impartial Grocer has been one of many shops instrumental in serving to procure most of the hamper gadgets.

You possibly can assist by contributing a money donation, to be matched on the until, or to select up one of many meals financial institution’s most wanted gadgets from Dec. 2 to Dec. 24 when visiting the shop.

There are two methods group members can assist their native meals banks—donate funds or meals. Whereas meals donations are at all times welcome, meals banks additionally want money donations with a view to maintain issues operating with important infrastructure and to fill the hole when provides are low.

The Central Okanagan Group Foodbank Society is at all times on the lookout for:

• Mac and cheese

• Chunky soup

• Peanut butter

• Wholesome cereal

• Rice

• Pasta

• Granola bars (nut-free)

• Canned meats

• Apple sauce cups

• Canned fruit

• On the spot oatmeal

• Enfamil powder

• Increase

Subsequent time you go to your native grocery retailer, take into consideration giving the reward of meals and decide up some further gadgets so as to add to the donation bins on the entrance of many shops. At Your Impartial Grocer, you can even donate cash on the money register.

Trina Speiser is the director of growth on the Central Okanagan Meals Financial institution and Peter Boyd is the shop proprietor at Your Impartial Grocer in Kelowna.

This text is written by or on behalf of an outsourced columnist and doesn’t essentially replicate the views of Castanet.


Amanda Randles – Dec 11, 2022 / 11:00 am | Story: 400822

Up to now 20 years, health-care spending in Canada has greater than tripled.

Among the many 38 nations within the OECD, Canada’s per capita spending on well being care is among the many highest, at $7,507 – lower than in Germany at $8,938 however greater than in Australia at $7,248. Per capita spending remained highest in america ($15,275), the place life expectations have truly been declining since 2014. (All currencies in Canadian {dollars}).

COVID is partially in charge for the poor outcomes, however the pandemic has accelerated technological improvements like telemedicine and mRNA vaccines. However, we are going to nonetheless want extra such instruments to deliver down the price of medical care whereas producing superior outcomes. One promising know-how is machine studying, or ML.

ML and synthetic intelligence (AI) have lengthy been utilized in radiology and different diagnostic fields. We’re simply starting to find its potential in different areas which will show extra invaluable. Fairly than educating a pc learn an MRI or x-ray, as an example, we will use ML in cardiology to hurry up the simulation of a wide range of outcomes earlier than treating the affected person.

For instance, we will now take information from medical photographs and create a three-dimensional illustration of a affected person’s coronary arteries. Fairly than insert an invasive information wire in an anesthetized affected person to measure the stress gradient – as is the widespread observe now – physics-based modelling augmented with ML can mannequin their blood circulation just about.

This simulation can inform us what the stress needs to be and what it might be after a corrective process. In different phrases, for a lot of sufferers, we now not have to carry out an invasive process to find out if a affected person wants a stent.

Non-invasive simulations are of big profit to each sufferers and health-care budgets. Nevertheless, they create a brand new problem for potential use—creating the bandwidth and computing energy to simulate every thing a affected person may do of their lifetime.

Immediately, we have now U.S. FDA-approved instruments which have proven they’ll match the stress wire in regard to accuracy. The logical subsequent step is utilizing ML to enrich circulation simulations with a view to present intuitive, interactive strategies for therapy planning. For instance, these digital fashions would enable medical doctors to “check drive” completely different stents and/or modify the geometry earlier than the stent is inserted.

In the end, we wish to prepare an ML mannequin that may adapt for any particular person affected person and predict blood circulation response below any real-life situation they’ll expertise of their lifetime, past capturing metrics measured within the clinic. We see integration with information from wearable gadgets as providing unprecedented potential for accessing steady information as individuals go about their regular actions.

When individuals use a cloud-based wearable, just like the Apple Watch, ML can leverage classes discovered on the inhabitants degree to make personalised predictions. The sector has already seen robust success utilizing these strategies to detect cardiac arrhythmia or response to viral infections.

In our work, we’re combining the continual information from wearables with personalised simulations with the aim of bettering personalised steerage. For instance, the ML may counsel {that a} affected person train much less to decrease their likelihood of an antagonistic occasion, or it would inform them to do a gradual run as an alternative of an endurance routine. We’re not fairly there but, however we’re gathering the info we’d like and constantly advancing the ML and computational strategies.

Within the clinic, simulations are additionally getting extra private. A lot of our current work has targeted on creating digital twins of a affected person’s vasculature that clinicians may leverage to just about check a spread of various surgical procedures earlier than they go into the working room.

For instance, we’re working with a workforce of pediatric cardiologists to determine a framework for just about testing completely different interventions to help infants with congenital coronary heart illness.

Our aim is to arm medical doctors with the information of what works greatest in order that they’ll select the proper process for that affected person, and even optimize the therapy planning earlier than working. That is extraordinarily invaluable as a result of even a slight adjustment to a shunt angle might affect blood circulation, which can change how that artery grows over its lifetime.ML also can deliver sufferers into the choice loop in a significant approach. Sufferers (and their medical doctors) will wish to – and will – know the way ML made its selections. We’re designing know-how that “opens the hood” and lets sufferers see not solely the end result however the steps that the ML took in deciphering the info as a result of nobody desires a black field making medical selections.

We’ve a singular alternative to leverage steady information from wearables that monitor a affected person’s situation below real-world situations alongside high-fidelity, digital fashions of future actions. Within the period of simulated, ML-assisted medication, each personalization and transparency are important.

Amanda Randles is the Alfred Winborne and Victoria Stover Mordecai Assistant Professor of Biomedical Sciences at Duke College in Durham, North Carolina.

This text is written by or on behalf of an outsourced columnist and doesn’t essentially replicate the views of Castanet.

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