Healthy Living & Wellness

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Q& A WITH

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Jillian Michaels Staying active is a crucial part of maintaining a healthy lifestyle.

Jillian Michaels gives her tips on how to keep moving — even during the cold Canadian winters!

Why is daily physical activity important for overall health?

It’s well known that consistent exercise is the number one form of preventative medicine — it can help prevent everything from cancer and heart disease to glaucoma and erectile dysfunction.

Beyond the physical, it helps improve mood and stabilize brain chemistry to tamp down on depression and anxiety. Plus, the psychological impacts are also significant. When we exercise, we are doing something for ourselves that reinforces our worth, value, strength, and resilience in all aspects of our mental and physical health.

What tips do you have to help Canadians become more active?

Canada is a beautiful country — my first suggestion is getting outside! I

know it’s cold there now, but you crush all the winter sports from skiing and snowboarding to ice hockey and snow shoeing. Use the environment, get inspired by the beauty, and get active!

Make fitness fun. Life can feel punishing enough. Your fitness routine doesn’t need to be perfect. Find a couple of activities you like and do them several times a week and all different types of modalities you enjoy — at-home training, classes, or gym programs, whatever you enjoy — do it.

What inspired you to create Jillian Michaels: The Fitness App? I wanted to give people the most comprehensive customizable fitness, nutrition, and mindfulness features all in one single, seamless platform at a price they can afford. Personalized workout programs to help you meet

any goal, satisfy any exercise preference, and suit any fitness level. You can train at home, in the gym, or outside — no equipment needed!

The Fitness App’s advanced meal planner individualizes your meal plans with hundreds of recipes from top registered dieticians to fit a wide variety of dietary preferences — making eating healthy easy and delicious. The Fitness App's suite of meditations and mindfulness practices help you sleep better and stress less. You can make friends and find support in the community forums.

And best of all . . . you can play your own tunes while training, track your progress: weight, calories, activity, workout history, and even document your sweaty selfies. No more having 10 different apps on your phone — The Fitness App has it all.

Download Jillian Michaels: The Fitness App to customize your goals and get active

Gut Health and Your Immune System Canadian Digestive Health Foundation shares different ways to support gut health and defend your immune system against unwanted infections.

Canadian Digestive Health Foundation

W

hen you get an infection or become sick, a healthy immune system helps you fight infections and heal wounds. Did you know having a healthy gut plays an important role in having a strong immune system?

Your gut is the “gatekeeper” of your health All along the walls of your intestines, a single layer of cells forms the boundary between what’s in your gut and what gets absorbed and circulated to the rest of the body. These cells, together with the mucosal layer, gut microbiota, and immune system, make up the gut barrier and offer three levels of defence against disease-causing microbes.

Having a diverse diet consisting of a variety of foods will provide your body with the nutrients it needs for a healthy immune system.

What is a healthy, diverse diet?

Following a healthy eating pattern such as the one from Canada’s Food Guide will help get the nutrients you

need. Food provides protein, healthy fats, antioxidants, and many vitamins and minerals that are essential for the proper functioning of the immune system. These nutrients include: • Vitamin A: Kale, spinach, broccoli, tomatoes, cantaloupe, and mango • Vitamin B6: Potatoes, beans, meat, chicken, and fish • Vitamin B9: Peas, lentils, spinach, asparagus, beets, romaine lettuce, and enriched grain products such as pasta and bread • Vitamin B12: Lean meats, poultry, fish, dairy products, and eggs • Vitamin C: Orange juice, red peppers, broccoli, and strawberries • Vitamin D: Cow’s milk, margarine, fatty fish like salmon and sardines, and egg yolks • Zinc: Oysters, beef, pork, cheese, turkey, baked beans, and canned lentils • Iron: Animal foods, plant foods, and iron fortified products (like breads, pastas, and cereals) • Copper: Shellfish, seeds and nuts, oysters, beef, and liver • Selenium: Canned tuna, roasted

pork, eggs, and brazil nuts Further to this, some types of foods and components can be of particular interest, helping to nourish and strengthen the gut microbiota, as well as protecting the gut barrier.

• Fermented foods with live cultures, such as kefir, sauerkraut, kimchi, and yogurt may help increase the diversity of the gut microbiota.

• Fermented foods that contain certain probiotics, such as kefir and some probiotic yogurt, can have additional benefits that contribute to a healthy gut microbiota.

• Prebiotics, some of which are types of dietary fibre found in vegetables and fruit or concentrated in supplements, help feed and stimulate the growth of beneficial bacteria in the gut and enhance a strong gut barrier.

A rich diverse diet with a variety of foods, including certain fermented foods, probiotics, and prebiotics, are important in helping us meet our nutrient needs and support the proper function of the immune system and gut microbiota.

Kelsey Cheyne Executive Director, Canadian Digestive Health Foundation

To learn more, visit CDHF.ca

Publisher: Maddie MacNeil Business Development Manager: Melanie Kosev Country Manager: Nina Theodorlis Content & Production Manager: Raymond Fan Designer: Giuliana Bandiera Content & Web Editor: Karthik Talwar All images are from Getty Images unless otherwise credited. This section was created by Mediaplanet and did not involve the Toronto Star or its editorial departments. Send all inquiries to ca.editorial@mediaplanet.com.

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SPINCO’s Group Fitness Classes Transform Mental, Physical, and Emotional Health If you've been meaning to elevate your overall health through joining boutique fitness, now is the time. Dana Cantarutti, CEO of female-founded and led, SPINCO, debunks some of the common myths that may have been holding you back.

Ready to Revitalize Your Health? These Shots and Juices Will Help

Madison Caitlin

What are the benefits of being a part of a group/ community like SPINCO? SPINCO was created with the goal to ride as One Team, empowering and uplifting one another. We view SPINCO as a modern day community centre, powering pop-ups from local community partners, spin-it-forward charity rides, community building events, wellness challenges, and more.

I watch our space create lifelong friendships and support systems to help you through whichever health and wellness journey you are on!

Montreal-based company DOSE Juice offers a variety of smoothies, cold-pressed juices, and wellness shots to ensure customers make healthy choices.

Dana Cantarutti CEO, SPINCO

D

How is a SPINCO class different from other group fitness classes?

Not only does our community come together to motivate each other and push ourselves to achieve our personal fitness goals, [but] we also uplift each other. By including beginner classes, dim, and dark lighting to keep your focus on yourself, ensuring no metrics on our bikes, that all classes are coached by feel, and each dial is turned based on how you're feeling that day — YOU control your fitness goals with support from your teammates. The goal of the class is to leave feeling stronger than you did before, and that’s it.

What are the mental/holistic health benefits of working out at SPINCO?

Learn more about bringing a SPINCO franchise to your hometown, and growing stronger together.

OSE’s mandate is to help clients add nutrients to their diet rather than use their products as replacements. In fact, they’re confident that increasing your vitamin intake makes you more likely to select healthier choices afterwards, because your body feels nourished.

It’s safe to say that their “expert” Yogi Green Juice does just that. It’s low sugar, packed with Vitamins A and B, and made with cucumber, celery, and other greens. Their unique Apple Cider Vinegar Shots include fermented ginger, stevia, and rooibos tea — improving the overall taste and quality.

Popular for its anti-inflammatory, antioxidant, and immunity boosting features, DOSE’s Ginger & Turmeric goes a step above. They’ve added BioPerine, an extract from the fruit of black pepper plants, to increase the body’s ability to absorb up to 20 times more curcumin — turmeric’s active ingredient that’s otherwise not likely to be absorbed.

Wellness made easy

P H OTO C O U RT ESY O F S P I N C O

SPINCO is meant to build confidence and prove to [you] that you’re stronger mentally and physically than the limits you self-impose. We are here to motivate and support each other through the challenges on and off the bike. Our coaching style promotes a focus on growth, gratitude, and resilience mentally, physically, and emotionally — our riders are limitless within our four walls. We also remind you to have fun!

Katherine Cappellacci

Co-Founder and CEO Geneviève Brousseau-Provencher created DOSE because she was struggling to balance a busy work life and staying healthy. “I wanted to make it easily accessible to get necessary nutrients. That’s why our products are incorporated into cafes and can be delivered straight to your house.”

“On days when I haven’t had enough greens, I like to have a Yogi juice,” says Emma Troupe, a Holistic Nutritionist, Personal Trainer, and Entrepreneur. “And having a concentrated shot of beneficial foods that we don’t normally have every day is a great addition to your health and wellness regimen.”

All DOSE products are certified organic, unpasteurized, and made without heat. Plus, their packaging is made from 100 percent sustainable, Post-Consumer Recycled (PCR) plastic. A proud feminist company, they’re dedicated to uplifting fellow female entrepreneurs.

Geneviève BrousseauProvencher Co-Founder & CEO, DOSE

Get “Your Daily Dose of Wellness”, use the code DOSEOFWELLNESS

for 20% off dosejuice.com

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Recognizing the Gut’s Vital Role in Your Overall Wellness To help support better health, and adopt good lifestyle behaviours, including managing stress, taking natural supplements, and eating an array of fruit and vegetables Michele Sponagle

Amber Lynn Vitale CN Certified Nutritionist in Integrative Nutrition, Ayurvedic Clinical Consultant

I

t wasn’t long ago when gut health was an unfamiliar concept to many Canadians. But over the last decade or so, a growing body of research has found that it is intrinsically linked to overall health. Scientists call the enteric nervous system, located within the walls of the digestive system, “the second brain” because of its links to emotional health and immunity.

“People have always been concerned with bloating and digestive distress,” says Amber Lynn Vitale, a certified nutritionist and national educator, Garden of Life. “Now, we are learning more about how these early signs of poor gut health can lead to more pervasive problems, if not properly addressed.”

Caring about gut health means more people experience better energy, more endura nce, improved mental function, clearer skin, and less inflammation, she notes. It underscores the need to look after our bodies and prioritize gut health. “It is the origin of all health and disease,” explains Vitale. “To maintain a healthy gut and a functional gut lining, we must properly nourish the trillions of microorganisms that make up our gut microbiota.

Without them, we

cannot achieve health and balance.”

Scientists understand now that microbiota influence the health and balance of the immune system. “They determine the strength of our immune defences against invading pathogens, and the delicate balance of the inflammatory response, which should allow us to defend, heal, and return to homeostasis,” she says. For good gut health and total wellness, Vitale suggests adopting lifestyle behaviours, like managing stress, getting good quality sleep, and eating a diet rich in multi-coloured fruits and vegetables.

You can also bolster your total health with supplements focused on probiotics, clean protein, and vitamins. Garden of Life offers a number of options, including Dr. Formulated Probiotics Mood+, a supplement to promote emotional well-being and digestive health with ingredients like organic Ashwagandha, Alaskan blueberries, prebiotic fibre, and 50 billion Colony Forming Units from 16 probiotic strains. (CFU refers to the number of alive and active microorganisms.) Another good option is mykind Organics Multivitamin with more than 20 vitamins and minerals. Available in formulas for men and for women, they provide an abundance of antioxidants, are certified organic (traceable to the seed) by a third party, and are derived from real whole foods.

And for nutrition on the go, perhaps on the way to the gym, try Raw Organic All-in-One Shake to deliver clean plant-based protein (20g), along with

Caring about gut health means more people experience better energy, more endurance, improved mental function, clearer skin, and less inflammation. greens, fibre, probiotics, enzymes, plus 21 whole food vitamins and minerals.

To help maintain energy levels and immune function, just add one scoop of the powder to water or unsweetened plant-based milk. Choose from vanilla, chocolate, lightly sweet, and new Vanilla Chai. They are dairy- and soyfree, with no artificial flavours, colours, sweeteners, or preservatives.

Along with gut health, bone health should also be a priority. Vitamin D is a key nutrient to aid with calcium absorption for healthy bones and to support the immune system function. Find it in mykind Organics Certified Organic Whole Food Vegan D3 Spray. One tasty spritz supplies 1,000 IU of D3, made from plant-based lichen.

To get the most out of any supplements you take, choose quality formulations free of chemicals, fillers, artificial preservatives, and dyes. For probiotics, Vitale offers this advice: “Find one verified to be non-GMO — meaning that the growth medium for the strains do not include the usual genetically modified corn, beet, and soy culprits.”

Find out more and start your journey to better gut health and wellness here: gardenoflife canada.com This article was sponsored

by Garden of Life.

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Start the Day Feeling Refreshed After a Restful Night of Sleep P H OTO C O U RT ESY O F L I N EN C H EST

Find out how investing in quality items for your bed serves as a foundation for great sleep

O

ne in three Canadians ages 35 to 64 say they aren't getting enough sleep, according to Statistics Canada. Not getting enough rest is not just about feeling tired. It has health implications as well, including an increased risk of diabetes and cardiovascular disease. Making sleep a priority makes sense from a wellness perspective.

The foundation for quality rest starts with a comfortable bed made up of components suited to your needs, including a mattress, sheets, duvets, and pillows. "Purchasing high-quality products [is] well worth the investment", according to Morris Shipper, a sleep expert at Linen Chest. “Good sleep really sets the tone for your day,” he says. “It’s important to start your morning feeling refreshed and ready to take on whatever your busy life holds. You can’t do that if you’re not sleeping well.”

you make the best-informed decisions for a better and healthier sleep.

So where should you start when creating an ideal sleep space? The most important purchase you’ll make for your bed begins with your mattress.

“It’s not just the base,” notes Shipper.

“It’s the foundation for better sleep.”

He suggests working with a Linen Chest sleep expert or referring to Linen Chest’s “Mattresses 101” Buying Guide online. The best choice for a mattress depends on factors like your preferred sleep position and the available space,

Making good choices for healthier sleep

in addition to whether you're sharing it with a partner and are on a budget.

It’s a significant investment, but Linen Chest lets you make informed buying decisions with peace of mind.

Take advantage of Linen Chest’s 100-Night Sleep Trial. Not the right mattress for you? Simply exchange it for another one. Customers also get free shipping, financing, a lowest-price guarantee for a year, and complimentary removal of your old mattress. Is it time for a new one? If your current one

Shopping online at linenchest.com or in person at one of their retail locations makes putting together a sleep-friendly bed easy with solutions for everyone.

They have everything needed to set the mood for a perfect night of rest — all backed by their commitment to quality and customer service. Everyone has a unique sleep style. Their sleep experts take your preferences into consideration when offering options to ensure

One in three Canadians ages 35 to 64 say they aren't getting enough sleep.

is causing you pain points and is more than seven years old, it may be time.

Then, to make your dream bedroom a reality, mattress buyers receive a 10 percent VIP discount in-store on other bedding essentials on the day of their purchase.

Finishing touches to complete your sleep space "When it comes to sheets, stock up on ones in an array of colours and materials to swap out as seasons change" suggests Shipper. Cozy up on flannel linens in the winter, then trade them for cool, breathable sheets made of Egyptian cotton or bamboo (a sustainable, eco-friendly choice) for warmer, summer temperatures.

Don’t scrimp on pillows; they are crucial to your comfort. Linen Chest has nearly two dozen options, from Tempur-Pedic (ideal for those who need good neck and back support) to down filled. That way, you can find the pillow most compatible with your sleep style. Take their online 3-Step Pillow Quiz to point you in the right direction.

Also, consider some finishing touches such as decorative pillows for your bed, a lavender linen spray, or blackout curtains — or perhaps it's time for a new bed frame or headboard.

Whatever goes into creating your perfect bed, you can always shop with confidence at Linen Chest, thanks to their one-year lowest price and quality guarantee.

It’s time to sleep like a VIP — discover Linen Chest Mattresses.

Maintaining a Healthy Sleep Routine is Essential for Living a Healthy Life Adequate sleep is an essential component to living a healthy life.

Sleep health is not only important to feel rested but can also support your overall wellness and immunity. Mediaplanet sat down with Dominique Baker and Sarah Nicole Landry to learn why sleep plays an important role in their personal and family life.

Circadian Rhythms and Tips to Keep Your Clock Consistent

Dominique Baker CONTENT CREATOR

Dr. Kristen Knutson and Dr. Rosei Skipper

How has sleep health contributed to your overall health and wellness?

ONE Try and maintain the same sleep/wake times each day — even on weekends. Your body will feel best when you wake up and head to bed on a regular schedule.

TWO Make sure to get some light in the morning, especially if you’ve had a tough time waking up. This could mean taking a brisk walk outside or even just choosing a sunny window to sit by for your morning coffee.

THREE Avoid bright light in the evening — especially if you have trouble falling asleep. You may want to choose a paper book at night, and to make your bedroom as dark as possible. If you use a screen at night, try turning down the brightness.

Sarah Nicole Landry

FOUR Keep your daily schedule as consistent as possible — especially if you’re working from home and don’t have the structure of an office. In addition to maintaining a routine sleep schedule, make sure to eat at regular intervals throughout the day. If possible, avoid large meals at night, as they can disrupt sleep.

FIVE Exercise can help keep your body on track, and it doesn’t have to be intense. Something as simple as regular family walks can benefit everyone’s mood and health, including your four-legged members’.

SIX Speaking of pets, have you noticed that they don’t always have the same sleep pattern as humans? That’s because their circadian rhythms are different than ours. So if you find your cat pouncing on your head at 3 a.m., it may be time to banish kitty from the bedroom.

CONTENT CREATOR

To learn more ways you can improve your quality of sleep, visit healthier sleepmag.com.

This article was supported by World Sleep Society and the Healthier Sleep Magazine.

How important is adequate sleep to your family’s overall health?

Sleep is such a big pillar to our overall health, and I’ve worked hard to improve my sleep hygiene. When we were working with a sleep coach for our baby, she said something to me that changed my whole perspective when she said that a sleep deficit takes time to repair, so you can’t just have ONE good night’s sleep and expect to feel energized. It takes time and effort, repeatedly, to chip away at that sleep deficit! But, with teens . . . that is TOUGH. They’re learning to regulate themselves, and it’s harder as they get older and have more responsibility for them to prioritize sleep over, well, fun stuff and friends. I definitely don’t have all the answers there yet but hope to keep them well equipped with sleep essentials for quality sleep, even when quantity is lacking.

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It has contributed in such a positive way. In the past, I have suffered from insomnia, and it really affected every part of my life. I decided to take control and speak to my doctor. He suggested melatonin which helped me get a good night's rest. With this, I was better able to tackle my day, create better content as I was more focused and less exhausted. A great night's sleep also improved my mood, memory, and overall well-being. I no longer have that "brain fog": My anxiety lessened as well. Upgrading our pillows, sheets, mattress, and creating a calm and restful environment in our bedroom really helped too.

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Improve Your Gut Health to Better Your Overall Well-Being Did you know that good gut health can serve as a gateway to our overall well-being? A healthy gut microbiome contributes to a strong immune system, heart and brain health, improved mood, effective digestion, and many other benefits.

Melissa Vekil

O Desiree Nielsen Registered Dietitian

ur body is home to nearly 40 million living microbes, mostly in our digestive tract.

These microbes play a central role in our well-being. A healthy gut microbiome helps us in many ways, such as absorbing minerals like calcium from our diet, supporting a strong and healthy gut barrier function, and fighting off harmful bacteria that could otherwise make us sick.

a very specific intended purpose, with specific types or strains that can help manage certain specific conditions. These include reducing antibiotic-associated diarrhea, and managing IBS symptoms like bloating, abdominal pain, and changes in bowel habits. These friendly microbes also help us digest fibre and other nutrients.”

How do I select the best probiotics?

How do I improve my gut health?

Kelsey Cheyne Executive Director, Canadian Digestive Health Foundation

To learn more about the research behind Bio-K+, as well the potential benefits of taking a probiotic, visit biokplus.com

Our diet has the most direct and effective impact on our gut health.

“When we consume a diet rich in fibre from plant foods such as vegetables and whole grains, a healthy gut microbiome can produce shortchain fatty acids including butyrate, which are critical for keeping us healthy,” explains registered dietitian Desiree Nielsen. “Butyrate is a primary fuel source for our gut cells, in addition to having positive effects on the immune system and even nervous system function.”

That means the more healthy, nutritious foods we incorporate into our diet, the more balanced our gut microbiome will be. Some foods are especially good for gut health, such as bone-broth and soft-cooked vegetables, and probiotic foods like coconut yogurt, kimchi, and sauerkraut.

While food is foundational to good gut health, there are things we can incorporate on top of our diet, such as probiotic supplements, that can help us achieve optimal microbiome wellness.

“Probiotics are good microbes that act as allies in our gut health,” says Kelsey Cheyne, Executive Director, Canadian Digestive Health Foundation. “Each probiotic is unique, has

A healthy gut microbiome helps us in many ways, such as absorbing minerals like calcium from our diet, supporting a strong and healthy gut barrier function, and fighting off harmful bacteria that could otherwise make us sick.

Figuring out which probiotic is right for your body can be overwhelming, but the most important thing is to ensure its effectiveness. There are five criteria that make a probiotic effective, according to the International Scientific Association for Probiotics and Prebiotics: high-quality strains, synergy of strains; guaranteed bioactivity, gastrointestinal survival, and clinical study approval.

Not all probiotics are made equal, and not all probiotics meet these criteria. As a leading probiotic in Canada, Bio-K+ is formulated for optimal gut health. Not only does it meet each criterion for effectiveness, Bio-K+ has also been clinically proven in human trials unlike most probiotics on the market.

In 1960, Microbiologist Dr. FrançoisMarie Luquet isolates human bacteria with amazing properties which later inspired Claude Chevalier, the founder of Bio-K +, to create a fermented drinkable probiotic for everyday use. In 1996, the first bottles of Bio-K+ original fermented probiotic founded in Canada went to market.

Bio-K+ has a unique and propriety combination of three probiotic strains: Lactobacillus acidophilus CL1285®, Lactobacillus casei LBC80R®, and Lactobacillus rhamnosus CLR2®, each working in synergy to deliver results. The original Bio-K+ product is available as a capsule and as a milk or soy-based drink.

Recently, Bio-K+ launched the new Extra line, which is 100% vegan and boasts the addition of clinically tested plant extracts with various functional benefits. These include Wellmune for immune health and Cereboost for cognitive function.

“You can now have your probiotic with extra benefits, all in one little bottle,” adds Nielsen.

5 Criteria for Selecting an Effective Probiotic Over and above the definition provided by the WHO, ISAPP* provided 5 criteria that make a probiotic effective.

Identified, high-quality strains Are the strains clearly identified on the packaging?

Synergy of the strains Have the strains been clinically tested together in the finished product?

Guaranteed bioactivity Is the bacterial count guaranteed until the expiration date to guarantee the product's effectiveness?

Gastrointestinal survival Is there a delayed release technology to protect the freeze-dried bacteria all the way until the site of action?

Clinical studies Are there clinical studies published in peer-reviewed journals that confirm product effectiveness?