Best health march april 2017 by Doc Bao Da Nang

Start here if you want to be more eco-chic Start here to put a spring in your step

ON THE COVER 12 24

STUCK IN A LIFE RUT? Hereâ&#x20AC;&#x2122;s help

DOCTOR-APPROVED TIPS!

MAXIMIZE YOUR HEALTH VISIT

GREEN WAYS FOR HEALTHIER DAYS

MIGRAINE RELIEF

HOW TO AVOID TOXIC TOILETRIES

7 lifestyle tweaks

Could you be at risk?

EAT THIS, BE HAPPY!

BEST BEAUTY BUYS

Easy dinners you can make tonight

s t n e t n o C Start here to get a mood boost by dinner

COVER

PHOTOGRAPHY, MICHAEL ALBERSTAT HAIR + MAKEUP, ASHLEY READINGS

best health best health JANUARY MARCH | FEBRUARY | APRIL 2017

s t n e t n o C 32

36 38 42

MyGRAINE

Could migraine’s fearsome rep be hindering treatment?

DIABETES RX

Here’s what you need to know to manage the disease

SCARY STUFF

Learn how to conquer pesky petrifications

BATHROOM CONFIDENTIAL

22 IN THE NECK OF TIME

Just how safe are your daily grooming products?

BEST LOOKS

46 QUIET, PLEASE

Shh! Noise may be standing between you and wellness

50 52 56

DATING 2.0

Trying to find love? There’s an app for that

THE HEART OF THE STORY

Chief CTV National News anchor Lisa LaFlamme gives us the scoop on her outstanding career

TAKE A WALK ON THE MILD SIDE

SECOND OPINIONS

READERS’ CHOICE BEAUTY AWARDS

Your favourite beauty brands

BARE NECESSITIES

102

SWEET ’N LOW

Explore eco-yoga

60 VICTOR VICTORIA

See why Victoria is the new West Coast destination

BEST EATS 66 HAPPY MEALS (FOR GROWN-UPS)

Mood-boosting meals sans the clown mascot

70 NUTRITION NATURALLY

This issue’s ingredient for optimal health: reishi mushrooms

BRAIN FOOD

Kale’s underrated cousin is dinner-worthy, too

THE NEW WAY TO PASTA

Four healthy meals to satisfy that carb craving

CONTEST SUBMISSIONS POLICY: Original contributions from readers (text and photo) become the property of Reader’s Digest Magazines Canada Limited and its affiliates upon publication. Submissions may be edited for length and clarity and may be reproduced without notice or compensation in all print and electronic media. Receipt of your submission can’t be acknowledged.

MARCH | APRIL 2017 best health

E 96 VE! PAG 50 U’LL LSOWEATER, ,$$13 O Y IE LINGER EXPRESOSDY PANTIES GAPB

Lingerie so cute, we’re voting to rename them “mentionables” Stroll into spring style with these fab flats

IN EVERY ISSUE 6

EDITOR’S WELCOME

LETTERS TO THE EDITOR

Nosh on this for a better noggin

76 BEST BITES: CABBAGE

Dealing with eczema flare-ups

SPRING GEAR! BROOKS PUREFLOW 6 SHOES, $130

BEST ADVICE

Expert-led Q+As on aging, eco-friendliness, finance and mental wellness

NEWS UPDATES

DOC TALK

INSTATRIP

ECO-HABITS WE LOVE

What’s new in the worlds of wellness, fitness, nutrition and beauty How to make the most of your doctor’s appointment Here’s what to explore in Edmonton 10 habits that benefit our health and planet

104 STAY CONNECTED! besthealthmag.ca

CREAM, GEOFFREY ROSS; GIRAFFE, ISTOCK; LINGERIE, ALVARO GOVEIA

BEST YOU

READERS’ BEST BEAUTY PICKS, PAGE 94

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READER’S DIGEST

CHRISTOPHER DORNAN

CHAIRMAN OF THE BOARD THE READER’S DIGEST MAGAZINES CANADA LIMITED

BETH THOMPSON EDITOR-IN-CHIEF

ART DIRECTOR DEPUTY EDITOR, BEAUTY & WELLNESS ASSISTANT EDITOR CONTRIBUTING EDITORS COPY HEALTH STYLE WEB EDITOR ASSISTANT WEB EDITOR

JACKIE SHIPLEY KAREN ROBOCK (ON LEAVE) COURTNEY REILLY-LARKE CORINNA REEVES JILL BUCHNER INGRIE WILLIAMS MELISSA GREER ANGELA SEREDNICKI

CONTRIBUTORS

Michael Alberstat, Candice Batista, Jannen Belbeck, Anne Bokma, Stacey Brandford, Laura Branson, Lisa Brookman, Vivien Brown, Jordan Campbell, Rosemary Counter, Ashley Denton, Lisa Felepchuk, Lisa Fields, Alvaro Goveia, Alexandria Maiato, Jeff Mayhew, Alex Mlynek, Amarjeet Singh Nagi, Joanne Parks, Diane Peters, Raina + Wilson, Ashley Readings, Jody Robbins, Geoffrey Ross, Abbey Sharp, Kat Tancock, Claire Tansey, Valerie Taylor, Meghan Telpner, Annabelle Waugh, Elizabeth Wiener

KARIN ROSSI PUBLISHER

ROBERT GOYETTE

VICE PRESIDENT AND EDITOR-IN-CHIEF, READER’S DIGEST PROJECT MANAGER CIRCULATION DIRECTOR

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MAIL PREFERENCE Reader’s Digest maintains a record of your purchase and sweepstakes par ticipation history for customer service and marketing departments, which enables us to offer the best service possible, along with quality products we believe will interest you. Occasionally, to allow our customers to be aware of other products and services that may be of interest to them, we provide this information to other companies. Should you wish, for any reason, not to receive such offers from other companies, please write to: Privacy Office, Reader’s Digest, P.O. Box 974, Stn. Main, Markham, ON L3P 0K6. You may also write to this address if you no longer wish to receive offers from Reader’s Digest, or should you have any questions regarding your record or wish to examine or correct it. Vol. 10, No. 2. Copyright © 2017 by The Reader’s Digest Magazines Canada Limited. Reproduction in any manner in whole or in part in English or other languages prohibited. All rights reserved throughout the world. Protection secured under International and Pan-American copyright conventions. Publications Mail Agreement No. 40070677. Postage paid at Montreal. Return undeliverable Canadian addresses to 1100 René Lévesque, Montreal, QC H3B 5H5. The opinions expressed herein are those of the respective authors and not necessarily those of Best Health or Reader’s Digest. Neither Best Health nor Reader’s Digest will be liable for any damages or losses, howsoever sustained, as a result of the reliance on, or use by a reader or any other person of, any information, opinions or products expressed or contained herein.

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HELPS TO TEMPORARILY SUPPRESS APPETITE WHEN TAKEN PRIOR TO A MEAL.

Crush Cravings To ensure this product is right for you, always read and follow the label Â© Procter & Gamble, Inc. 2017

EDITOR’S LET TER

HER NICKNAME WAS QUEENIE…

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WHAT I’M LOVING THIS ISSUE

BEST NEWS

HAPPY PLANET, PAGE 28

BEST EATS

HAPPY MEAL, PAGE 66

BEST LOOKS

HAPPY FACE, PAGE 94

besthealthmag.ca

BETH’S PHOTO, GENEVIÈVE CHARBONNEAU

THOUGH NO ONE BUT MY DAD, HER ONLY

child, ever called her that. To me, she was Gramma, a woman I loved wholly and happily. Even though she never hit the five-foot mark (standing on tiptoes), she towered over my life. She was strong and able, independent and inspiring. She was unlike any woman I’ve ever known, and definitely unconventional for her time. Born at the turn of the 20th century, she didn’t cook, bake, knit or sew. She loved family time, hockey and the horses. At the drop of a hat, she could spout stats about her beloved Habs. Give her the choice of attending a bake sale or Blue Bonnets Raceway and, well, you can fill in the blanks. Her streak of independence served her well, helping her to enjoy a long life. The fifth of nine BETH THOMPSON children, she outlived her entire family (the Editor-in-chief first to go was her brother, Laird, who died at FOLLOW ME ON @BESTBETH2 21, fighting in the First World War). Can you imagine how devastating it must have been to get that kind of news eight times over? Every time I think about it, I lose a beat of my heart. But, crushed as she was by her losses, she eventually found her way back to the living, filling each day with purpose, passion and grace. My grandmother was a principled woman. She believed in God, three square meals a day and quiet time, and she worked hard to keep that routine intact. I think she was on to something. The pundits we check in with at Best Health tell us, time and again, that creating – and sticking to – a routine is our strongest defense for staying the course to wellness. Habits are hard to break – that goes for good ones, as well as bad! And the idea of quiet time has never been more relevant: With our 24-7 world of lights, camera, action, we are in desperate need of silence. Writer Anne Bokma explores its health benefits in “Quiet, Please” on page 46. The biggest takeaway is that it doesn’t have to be complicated to work. I think that’s one of the reasons why Gramma was successful: She kept things simple. She ate whole foods – meat, veggies and grains – and she exercised, not in addition to her day but as part of it. Even when arthritis plagued her joints, she made a point of walking a couple of kilometres a day to get her “chores” done: picking up milk or posting a letter. Moving is what keeps you from getting stuck, she’d often repeat. Cool, right? But what probably made her most successful was her positive attitude. I remember when she was helping me move into my first apartment and had to stop midstairs to ease the pain that had gripped her knees. “Oh,” she grunted, “I have the knees of a 65-year-old.” She was 82 at the time. bh

LETTERS

THANKS, DEAR READERS, FOR SHOWING US THE LOVE THIS MONTH. FOR THE RECORD, YOU INSPIRE US, TOO! meals T H A T heal

KIERSTEN FORKES

I love the Best Health recipes! New and original combinations that my mother never made. BARBARA TOWNSEND-BATTEN

to my lifestyle, both online and in print. I love that I can depend on Best Health to fill me in, not just on nutrition, fitness and health but also fashion, trends and skin care. Being able to depend on one source for all my needs is a time-saver and keeps me looking sharp and keeps my mind and body healthy.

NEW YEAR, NEW YOU! In 2017, we want to help cure what ails you through smart, simple changes to your diet. Follow along with us as we map the road to wellness through food.

BRE NICOLSON

What I love most about Best Health are the seasonal recipes. Need something to warm you up on a cold day? It’s there. Want something to give you a little pep in your step by detoxing? It’s there too! Best Health allows me to be a healthier me, more easily.

This magazine has always embodied the values I subscribe to, which is perhaps why I’ve remained a subscriber all these years. I have Best Health to blame for amazing recipes that plump me up a little bit over the holiday season and, subsequently, for the health and fitness tips to help me shed the extra layer.

CARRIE-ANNE DECAPRIO

EMILY ST

Best Health continues to be a leader in health and wellness. It consistently offers information relevant

You’ve done it once again! Your latest issue (Jan/Feb) has arrived just in time to start the new year off

HEART-SMART FO O D

Taking good care of your ticker begins with what you put on your plate by ALEX MLYNEK ISTOCK

Best Health is written with real people in mind! The articles are relevant to my life, and they often answer questions I hadn’t even thought to ask.

JANUARY | FEBRUARY 2017 best health

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with inspiring articles that will guide and motivate me to move better, eat better, and feel better. After the overindulgences and stresses of the holiday season, Best Health is exactly what I need to refocus my attention on creating a happier, healthier me!

READER’S DIGEST

RITA FABRO REBOOT RECHARGE RELAX

FIND YOUR

POWER HOUR it’ll change your life!

VITAMINS

WHAT TO TRY, WHAT TO SKIP

GREAT SKIN NOW IT STARTS AT THE SINK

CONQUER THE STIGMA OF MENTAL ILLNESS

JANUARY | FEBRUARY 2017

BEAUTY AWARDS!

28 BEST BUYS

HEART SMART

FOOD GOALS R E A L LIFE

I QUIT DIETING & FINALLY

LOST WEIGHT

EASY IDEAS FOR CLEAN EATING

I N S TA INSPO

Fab feedback on our January issue

Your magazine makes me a better person. SARAH FERGUSON

@beyoutiful_hair_collection Love that pic! @sherrylawlor Ideas for clean eating – exactly what I’m look for in 2017, how did you know? @Jen_thompson Gorgeous cover! Can’t wait to read @tonyanorton My sister says Best Health is their favourite mag at her Burlington salon, Dynamic Laser Works

BESTHEALTHMAG.CA $4.99

Oops

In our Best Health Beauty Awards, January/February 2017, the winner in the dry shampoo category should have read: “Klorane Dry Shampoo with Oat Milk, $16.” We apologize for any confusion.

wrıte and wın

Tell us what you love about Best Health – in this issue or in general – and you could win! One (1) winner will be awarded one (1) Idéalia range of face products by Vichy valued at $220. Send an email to besthealthmag@rd.com with Write + Win in the subject line and answer the following question (in 80 words or less): “What do you love about Best Health’s March/April 2017 issue, or Best Health in general?” Published letters may be edited for clarity. For a complete set of contest rules and more information on this contest, please visit besthealthmag.ca/writeandwin.

WIN THE NEW IDÉALIA RANGE BY VICHY TO COMBAT THE FIRST SIGNS OF AGING!

PRIZE MAY NOT BE EXACTLY AS SHOWN. CONTEST (BEST HEALTH WRITE + WIN LETTERS TO THE EDITOR SKILL-TESTING CONTEST) CLOSES ON FEBRUARY 27, 2017, AT 23:59:59 (EDT).

best health MARCH | APRIL 2017

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NEWS TIPS + TRENDS

GEOFFREY ROSS

GIVE DEMENTIA THE BRUSH-OFF Feeling lazy about brushing? Here’s a great reason to show your Chiclets some love: A study from the University of Southern California found that elderly people who reported not brushing their teeth daily had a 22 to 65 percent greater risk of dementia than those who brushed three times a day. The connection between your gums and your grey matter probably has something to do with a process that B. Brett Finlay, co-author of Let Them Eat Dirt, refers to as “inflammaging,” a chronic low-grade activation of the immune system that takes a toll on your body. When harmful bacteria colonize your gums, their inflammatory by-products seep through the gums and into your body, where all that inflammation can lead to dementia and heart disease. Brushing on a regular basis could help prevent this microlevel mayhem.

best health MARCH | APRIL 2017

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» ADVICE

ELIZABETH WIENER AND LISA BROOKMAN

Elizabeth Wiener (left) is an educator who lives with depression and anxiety; Lisa Brookman is a clinical psychotherapist. Together, they form WiseWomenCanada.com @wisewomencanada

MY PARTNER IS DEPRESSED, BUT HE IS RESISTANT TO SEEKING HELP. ANY SUGGESTIONS? ELIZABETH SAYS...

LISA SAYS...

despair of depression many times, and the idea of seeking help felt like too much to take on. Here are some suggestions that have helped me emerge from some very dark days. • A gentle approach has always worked best. It can be tempting to feel angry and frustrated with a partner who refuses to seek treatment, but a harsh attitude can exacerbate the situation. A few encouraging and supportive words can make all the difference. Acknowledge that he is going through a difficult time, express your love and support, and gently suggest that it’s time to get help. • When you’re struggling with depression, the most basic tasks can feel overwhelming, including scheduling an appointment with a mental health professional. Offer to take charge of making an appointment with a doctor or therapist for your partner. Once it’s been scheduled, take it a step further and offer to accompany him to the appointment. • Find people to help. If you feel your message isn’t getting through, ask for help from your partner’s family or closest friends. A team approach can offer more encouragement than you may have to give on your own.

people who struggle with depression. It’s not unusual for clients to feel apprehensive about beginning therapy, which is a reasonable response to a new situation. Once they begin the therapeutic process, when they feel nurtured, supported and safe, the apprehension disappears and the healing begins. • Encourage your partner to visit a medical doctor to discuss his symptoms and rule out any underlying conditions. If your partner has a trusting relationship with his doctor, he might be more receptive to accepting a referral for a therapist. • Depression can often be accompanied by feelings of shame and embarrassment. Helping your partner find the right therapist is the key to building a trusting, open and therapeutic relationship. Interview potential therapists, ask questions and become informed about their approach to find the best fit. • Consider getting support for yourself. A therapist can give you tools to help you cope. A support group can also be a safe and informative environment for you to express your concerns and meet others who may be struggling with the same issues. bh

I’VE FELT THE EXHAUSTION AND

IN MY PRACTICE, I WORK WITH

Have a question for Liz or Lisa?

Send it to besthealthmag@rd.com and put WiseWomen in the subject line. 10 MARCH | APRIL 2017

best health

besthealthmag.ca

JORDAN CAMPBELL, CFA,

is a financial adviser associate at Manulife Securities

I WANT MY INVESTMENTS TO SUPPORT MY ETHICS. IS THAT DOABLE? THE ADVISER SAYS…

ISTOCK

THE SHORT ANSWER IS

yes! Just as you make a conscious effort in your daily life to support your personal values, whether they are eco- or social-based principles, you can apply this behaviour to your investment portfolio. It starts with investing in companies that support communities and the environment. The good news is, there’s a growing industry within the investment world that is dedicated to this very type of investing. Known for a while as responsible investing (RI) or socially responsible investing (SRI), it used to focus on excluding certain kinds of companies from your investment portfolio, such as not investing in tobacco companies. However, it has now broadened its scope to focus on investing in companies that consider environmental, social and governance (ESG) factors in their businesses. Environmental factors can include things like a company with a plan in place to reduce its carbon footprint. Social factors may con-

THE GOOD NEWS IS THAT THERE IS A GROWING INDUSTRY WITHIN THE INVESTMENT WORLD THAT IS DEDICATED TO RESPONSIBLE INVESTING sider a company’s policy toward workplace diversity or working conditions for its employees. Lastly, corporate governance factors may look at things like disclosures on

executive pay and incentives. And while it may have started out as simply a way to invest ethically or responsibly, ESG principles are seen more and more as a way to help create long-term growth. Companies that invest in their communities, employees and environment are believed by some to be laying the groundwork for their own future success. But before you go and tell your investment adviser that you want to invest responsibly, take a minute to think about what responsible investing means to you. As you can see, there really is no one-size-fits-all approach; it can focus on everything from sustainability to ethics to impact on community investing. There are many mutual funds and exchange-traded funds (ETFs) out there labelled “ESG,” “sustainable” or “socially responsible,” but that doesn’t mean that they necessarily factor in things that are most important to you. Take some time to research them to make sure that they align with your values. You, too, have a responsibility to invest responsibly. bh

best health MARCH | APRIL 2017

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» ADVICE

DR. VALERIE TAYLOR

is a psychiatrist-in-chief at Women’s College Hospital, womenshealthmatters.ca @WCHospital

THE DOCTOR SAYS…

DESPITE WHAT THE OLD

adage says, you can teach an old dog new tricks. And I don’t believe that learning those new habits or hobbies becomes more difficult as we get older. What does become more challenging as we mature, though, is fitting in learning a new behaviour with all the other competing priorities we have to balance: work, family, existing relationships and even a little downtime for ourselves. Shaking things up a little by learning a new skill as an adult can be particularly rewarding, but if we really want to make the new behaviour stick, we need to be strategic about it. This is where the concept of SMART (or specific, measurable, attainable, realistic and time-based) goals comes in. It’s difficult to change our behaviour or set goals when we dive in without planning, and we may quickly feel overwhelmed and frustrated and be more likely to quit. For example, if you decide that you want to expand your cooking repertoire, first narrow it down. What would

12 MARCH | APRIL 2017

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that look like? Learning to master Italian cooking might be a good place to start, and it’s less daunting than the vague goal of “becoming a great cook.” Once you’ve identified a specific goal, think about what it would look like. For example, acquiring the skills to cook a fabulous Italian meal or becoming competent at a few core dishes would be a great way to measure this skill. Decide if this goal is attainable. Look around to see if there are classes you can take or find a friend who can set aside time for you to learn together, watching videos or using a cookbook. Also, ensure

that you have the appropriate tools you need. Are special pans or utensils necessary? If so, are they in your budget or should you plan on saving for them or making this a holiday gift request? Also, look at your basic skill set and decide if it’s realistic to set this goal. Should you start at Cooking 101? Though Italian cooking may be your long-term goal, you may feel intimidated starting off in a class that caters to more-experienced cooks if you’re a novice and you may be more likely to quit. Finally, do you have the time to learn this skill? Can you give yourself a deadline? If you plan to go to a class with a friend every Thursday evening, this might mean thinking through child care or other obligations. Also, set a deadline, like planning to cook dinner for your partner for your anniversary, so you have something to work toward that will help with your behaviour change. This process can be used to both break bad habits and acquire new ones. Before long, your funk will be a thing of the past. bh

besthealthmag.ca

ISTOCK

THE OLDER I GET, THE HARDER IT IS TO TRY NEW THINGS. HOW CAN I GET OUT OF THIS RUT?

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» ADVICE

CANDICE BATISTA

is the eco-expert on CTV’s The Marilyn Denis Show @candicebatista

DO YOU HAVE ANY TIPS FOR BUYING GREEN BEAUTY PRODUCTS? THE ECO-EXPERT SAYS…

I OFTEN GET ASKED WHAT

it means to “go green.” It seems like a simple answer: Reduce waste, change your light bulbs, buy organic food and so on. But there’s more to it: Going green, or “mindful living,” is about understanding the impact we have on the natural world and the people in it. It’s the realization that every decision we make affects someone, somewhere in the world. If you really want to live a mindful life, I encourage you to support ethical brands. Here are four of my favourite clean beauty brands.

1. CAUSEMETICS

Causemetics is Canada’s first collaborative brand of green beauty products. It was developed with the support of 11 Canadian skin care companies that agreed to rebrand one of their best products with a shared identity for the purpose of fundraising for the Canadian Breast Cancer Support Fund. “When people talk about breast cancer, they talk about pain and suffering, treatments and medications, but they don’t talk about money,” says Donna Sheehan, founder and executive director of the Canadian Breast Cancer Support

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Fund and a survivor herself. “People don’t talk about the cost of breast cancer, but we do.” To that end, proceeds raised go to cancer patients to help with their living expenses, says Sheehan.

2. CONSCIOUS COCONUT

The name says it all. When you buy this organic, fair-trade coconut oil, you’re helping to make a difference in so many lives. This company works directly with farmers and suppliers in Thailand and the Philippines to support fair trade, ensuring that workers’ necessities, including clean water and access to education, are met. But they don’t stop there: Final production shifts to Tampa, FL, where adults with developmental issues package the tubes. As well, for every purchase made, a child is given a meal through the brand’s partnership with Feeding America.

3. TRUE MORINGA

Co-founders Kwami Williams and Emily Cunningham learned one thing after a visit to Ghana: Money really does grow on trees – moringa trees. Now, they work with farmers in Ghana, harvesting the oil from these trees to formulate skin care

products. To date, the company has planted more than 270,000 trees, working with more than 2,000 Ghanaian farming families. The brand is involved in many steps along the way: At the front end, they help kick-start farmers’ operations with basic supplies; at the back end, they buy farmers’ seeds and ship them to their processing facility, where they are coldpressed into their True Moringa oil. “There are 1.5 billion acres of fertile, uncultivated land in Africa and 120 million small farmers living on that land, earning less than two dollars a day,” says Cunningham. “My co-founder, Kwami, and I are so excited by the potential of moringa to change that narrative.”

4. HAND IN HAND SOAP

This company was founded by two social entrepreneurs who believe that business can do more than just make money. For every bar of soap purchased, Hand in Hand donates a bar of soap (and a month of clean water) to children in need. “The goal was to come up with a household product that people use every day that has the power to save lives,” says Bill Glaab, co-founder and president of Hand in Hand. bh

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THE LITTLE BOOK OF HYGGE: THE DANISH WAY TO LIVE WELL, PENGUIN LIFE, $22

MARCH | APRIL 2017 best health

UNEQUAL HEALTH CARE: IT’S A THING

When it comes to health care, we’re still living in a man’s world. It’s something that’s been on the minds of Women’s College Hospital (WCH), which has been campaigning for over a year now to close the gender health gap. We asked Dr. Danielle Martin, vice-president of medical affairs and health system solutions at WCH, about some of the inequalities. What is the research gap? One aspect is that, until the 1990s, there were very few women included in medical research trials. Women continue to be under-represented, although it’s better than it used to be. What impact does this have? Often, we don’t know. As a doctor, if I prescribe a blood pressure or cholesterol pill to a woman, can I feel confident that it’s likely to have the same impact of reducing her longterm risk of a heart attack as it would if she were a man? The answer is often no. What about when it comes to diagnoses? For most conditions, women will experience symptoms differently than men. We know, for example, that women are much less likely to experience what we think of as the classic symptoms of a heart attack. For this reason, women are often slower to seek out and receive care. Are there other factors at play? It’s also about the social, economic and familial factors and workplace expectations. If you’re trying to design a mental health service that serves women and you know that the rates of postpartum depression are very high in women and that those women have babies, organizing services that don’t involve child care will make it nearly impossible for those women to get the support they need.

MARCH

I N TER NATIONA L

W O M E N ’S D AY ( be the change) W H AT C A N YO U D O ?

Talking is the first step toward ending inequality. Share your stories with us and we’ll keep the conversation going.

PLANET MIRTH As it turns out, happiness does grow on trees. More and more research is proving that spending time in nature is the key to feeling good. Blood pressure, heart rate and stress hormones decrease faster in a natural setting, like a forest. Depression rates could also be lowered, according to a 2016 Australian study that suggested a weekly 30-minute park visit would result in seven percent fewer cases of depression. A study conducted on rodents even showed that a certain species of bacteria found in dirt could help trigger the release of feel-good serotonin. So get outside and get dirty – you’ll feel better for it! besthealthmag.ca

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Hygge

Pronounced “hoo-gah,” Hygge is the Danish art of coziness, and Copenhagen’s Meik Wiking has written the book on the subject. He explains how everything from candles to coffee to confectionery soothe the soul. “It’s about savouring the moment and the simple pleasures of good food and good company,” he says.

best » W E L L N E S S N E W S

handbag THE HEALTHY

This month, we’re taking a peek inside Saje founder Kate Ross LeBlanc’s purse. Here’s what makes her cut!

“I know how important gum health is to my overall wellness, so I keep Gum Soft-Picks with me to use after meals on the go and follow with a spritz of Saje Best Breath.”

BULLETPROOF VANILLAMAX BAR, US$21 PER BOX A FAMILY PHOTO

“We all know that we often make bad food choices when we’re really hungry. That’s why I keep this in my bag.

ILIA TINTED LIP CONDITIONER IN NOBODY’S BABY, $26

GUM SOFTPICKS, $6

THE SEVEN SPIRITUAL LAWS OF SUCCESS: A POCKETBOOK GUIDE TO FULFILLING YOUR DREAMS by Deepak Chopra, $24

SAJE NATURAL WELLNESS POCKET PHARMACY, $60

GEOFFREY ROSS

“Since founding Saje Natural Wellness 25 years ago, I have kept these top five essential oil roll-ons in my bag at all times.” It includes Peppermint Halo Headache Remedy, Immune Germ & Virus Fighting Remedy, Eater’s Digest Digestion Easing Remedy, Stress Release Tension Reducing Remedy and Pain Release Analgesic Remedy.

“I was first given a copy of this book on my 30th birthday. It has been a guiding light for our Saje leadership team, reminding us to stay present, keep moving forward and shape our vision toward success.”

STELLA MCCARTNEY SMALL FALABELLA FAUX LEATHER TOTE, $1,315

“I’m a vegetarian and supporter of all things natural, so this ethical vegan bag is absolutely perfect – and it’s the right size for holding everything I need, from morning meetings to new store opening parties at night!” best health JANUARY | FEBRUARY 2015

best » F I T N E S S N E W S

SHAPE UP

Kirsty Dunne’s 21 Day Metabolic Shape Up program transforms your body through nutrition, juicing and exercise in 21 healthyhabit-forming days. Here’s what you need to know. 1. You can restore your metabolism through whole foods like fruits and veggies (especially when eaten raw), as they contain natural digestive enzymes that assist with better digestion and a faster metabolism. 2. We all have limited time, and it’s hard to decide on cardio, weights or yoga. Dunne has come up with a program that compresses a variety of those principles of fitness into one workout. By building muscle, you’ll burn more calories during cardio. Plus, challenging your body regularly prevents that dreaded plateau. 3. Training at 84 percent of your maximum heart rate in short periods of time helps you burn calories for hours after your workout is done.

DE-FEET ODOUR

We’re loving these deodorizers! Simply slip them in your shoes after your workout for daisy-fresh footwear. REMODEEZ, $13

The right gear will put a bounce in your step and keep the wind off your back. BROOKS LSD JACKET, $95 BROOKS PUREFLOW 6 SHOES, $130

ASKED + ANSWERED

WHAT TIME OF DAY DO YOU LIKE TO WORK OUT?

Wanna play? Check out @besthealthmag for regular poll questions.

54% NOON 17% NIGHT 29 %

MORNING

best health MARCH | APRIL 2017

KIRSTY PHOTO, JOHAN JOHANNESSON

SPRING TRAINING

A story about

probiotics, burgers, and fries.

We all know that probiotics are good for your wellbeing, with handy little benefits like strengthening your immune system, increasing colon health, and preventing antibiotic-associated diarrhea (and that certainly can’t be underrated). What you may not know, however, is that when you take probiotic supplement capsules that aren’t PH5D enteric-coated, the promised effects are quickly eaten away by your stomach’s acids. Which is kind of like coming out of spin class and heading right to the nearest burger joint for the cheat day combo. Suddenly, the headline doesn’t seem so obscure, does it?

Available at your local health-food stores. newrootsherbal.com

best » N U T R I T I O N N E W S RAISE THE BAR

Snack smarter by noshing on bars that hone in on health needs

FOR DIGESTION GENUINE HEALTH FERMENTED GREEK YOGURT PROTEINS+ CHERRY ALMOND VANILLA BAR, 12 FOR $42

This bar combines protein, fibre and slow-release carbs, so it won’t spike your blood sugar and leave you feeling tired afterward. Certified low-glycemic, it’s designed for sustained energy.

This bar contains Greek yogurt that has undergone fermentation, a process that breaks down proteins to make them more digestible, helping you better absorb the nutrients.

FOR FIBRE

FOR PROTEIN

CLIF OATMEAL RAISIN WALNUT BAR, $2

SIMPLY PROTEIN MAPLE PECAN PROTEIN BAR, $3

Although not marketed as a fibre bar, this snack boasts five grams of fibre, or 20 percent of what you need each day, thanks to whole foods like organic rolled oats.

This bar defies all the proteinbar stereotypes: It’s light, crunchy, totally vegan and just 150 calories, despite offering 16 grams of protein. And with just one gram of sugar, it’s guilt-free!

+ 300

That’s how many pasta shapes are found around the world. See page 81 for four healthy new ways to make pasta.

MERINGUE Chickpea liquid, known as aquafaba, is quickly becoming a popular egg replacement in vegan circles, and it makes a great meringue. For baking purposes, use 2 tbsp (25 mL) aquafaba for every egg white. Want a topping for your lemon pie? Here’s how.

1. Drain 1 (15 oz) can of chickpeas (preferably low-sodium), reserving the liquid. 2. Pour into a bowl and beat on high for 15 minutes, adding 1/2 cup (125 mL) sugar and 1 tsp (5 mL) cream of tartar until stiff peaks form. 3. Top pie and bake as usual.

WHAT WE’RE READING

HEALTHY-MEAL MATH

Plant-based whole-food blogger Sarah Britton shares the building blocks of nutritious dishes in her new book, Naturally Nourished: Healthy, Delicious Meals Made with Everyday Ingredients (Appetite by Random House, $33).

BASE GRAIN | LEGUME | VEGETABLE | LEAFY GREEN

TOPPING ROASTED VEGGIES | AVOCADO | HUMMUS | EGG

SAUCE AND FLAIR SPROUTS | SALSA | GOAT CHEESE | HERBS | SEEDS

But sometimes it’s easier to try one of the 88 enticing combinations that Britton has developed for you with this fail-safe formula.

MARCH | APRIL 2017 best health

besthealthmag.ca

BARS, GEOFFREY ROSS; ISTOCK

FOR ENERGY SOLO PEANUT CARAMEL SEA SALT BAR, $3

UN-EGGSPECTED

“The Kicker”

“The Flamingo”

“The Bat”

“The Irish Stepdancer”

“The Doggie Paddler ”

However you sleep, you’re protected. Always Overnight pads have a 75% larger back* for up to 10 hours of protection while you sleep.

*vs. Always Ultra Thin Regular with wings

“The Gecko”

“The Jumping Jack”

“The Cliff Hanger”

best » B E A U T Y N E W S

FLAWLESS FACE

We caught up with Kate Somerville, a celebrity aesthetician and founder of Kate Somerville Skincare, for lifestyle secrets to great skin. Here are some of her suggestions.

“It’s important to feed your skin by eating a variety of fresh, healthy foods. Skin that feels dry and tight is dehydrated, so it’s all about putting moisture back into your skin. Drink plenty of water and eat hydrating fruits and vegetables.”

“Stress can impact your skin. Exercise is an easy way to keep your stress levels down. My favourite exercise is going for a hike or walking on the beach with my dogs.”

“Avoid refined sugar, salt, flour and grain products and trans and saturated fats, and limit your intake of dairy, caffeine and alcohol.”

STROBING Easier than contouring, this trending beauty technique involves simply adding highlighter across the cheekbones, nose and forehead for a youthful glow. M.A.C STROBE CREAM, $40

SPLURGE

STEAL

Concentrated doses of algin, glycerine and hyaluronic acid combine to improve skin’s water-holding capacity and supply it with essential minerals.

A trio of vitamin C, bilberry extract and detoxifying seaweed works to improve skin’s luminosity.

DR. DENNIS GROSS HYALURONIC MARINE HYDRATING MODELING MASK, $60 FOR 4

BLISS MASK A-‘PEEL’ RADIANCE REVEALING RUBBERIZING MASK, $38 FOR 3

MARCH | APRIL 2017 best health

Don’t pull out your turtlenecks just yet. There’s a new cream that promises to plump and tone sagging neck skin. Its star ingredient is Essenskin, which helps skin regain density and firmness. Combined with multiple peptides, including Matrixyl 3000 and vitamin B3, the cream can be used a.m. and p.m. DERMA MD MID-LIFT 11 NECK & THROAT CRÈME. $100

besthealthmag.ca

GEOFFREY ROSS; GIRAFFE, ISTOCK

MAGICAL MASKS

Looking for an intense hit of hydration? Try one of these new rubber masks. You simply mix up the formula and spread it over your skin. Before you can say “abracadabra,” it firms and contours to your face shape, locking in a dose of dew. Peel to reveal beautifully bright skin.

Why take it this far?

Prevent wrinkles naturally Efamol® Evening Primrose Oil naturally works with your body from the inside out to noticeably improve skin health and prevent wrinkles. It is clinically proven to improve skin moisture, elasticity, make skin firmer and smoother. Also treats dry and itchy skin caused by eczema.

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D O C TA L K

DR. VIVIEN BROWN

is a family physician and past-president of the Federation of Medical Women of Canada, drvivienbrown.com

7 WAYS TO MAKE THE MOST OF YOUR NEXT MEDICAL APPOINTMENT Understand your risk factors for disease and what you can do about them

hese days, family medicine is a bit under siege.

There are so many factors contributing to this, including an aging population with greater medical needs, as well as patients who are surviving with heart disease, chronic obstructive pulmonary disease and diabetes but who need more care, more drugs and more time. Combine that with a shortage of family doctors across the country and medical students choosing to practise as specialists and you’ll start to see the problem. To manage, most family doctors are booking patients every 10 to 15 minutes for a routine visit and slightly longer for a more-thorough assessment. Some of us have hired nurse practitioners and medical assistants to help with the volume and day-to-day management of patients, especially those with certain chronic diseases. Nonetheless, time is a luxury, and doctors don’t have an endless amount of time to spend with their patients. That said, I feel that my patients and I are partners on the same team. Indeed, this is one of the reasons why I went into this profession: I appreciate collaboration. We may need to huddle and review the plays before going forward. We may bring in the special teams, coaches and other players. But the bottom line is, we are a winning team, and I’m with you all the way! Teamwork is key. There are things you can do, too, to ensure a satisfying visit with your GP. Here are some of my suggestions.

PLEASE BE ON TIME

Yes, docs are often running late, but some emergencies are unpredictable. I start early, at 7:30 a.m., and if my first couple of patients are late, I’m going to be running late for the whole day. That’s frustrating for me and for the patients who follow.

HEALTHY TIP IF YOU’RE GETTING YOUR BLOOD PRESSURE CHECKED, SKIP THE CAFFEINE AND ARRIVE WITH ENOUGH TIME TO SIT FOR 10 TO 15 MINUTES TO ENSURE A MORE ACCURATE READING. 24

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besthealthmag.ca

DON’T PIGGYBACK

Generally, a visit is for one or two problems. Let’s say you booked an appointment for a Pap test. OK, so we can chat about contraception and STI prevention, too, but I can’t also discuss your stress at work and the status of your children’s immunization schedule. Those are distinct issues and they need separate appointments. I don’t want to shortchange you on the discussion, nor can I properly assess all of those complaints right at the moment. Of course, you deserve attention for these issues, but book an appointment; don’t piggyback on what was scheduled as a Pap test.

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LEAD WITH THE IMPORTANT STUFF

Don’t make an appointment for a rash when what you really want to talk about is a suspicious lump. If I spend time counselling you on eczema, handwashing and steroids, only to have you say “By the way, I think I have a breast lump” at the last minute, it adds more pressure and distress than is necessary for both of us. Don’t be afraid to tell the most important point first because the other things can wait.

BRING A CLEAR LIST OF YOUR MEDICATIONS AND DOSAGES

TAKE A TEAM APPROACH

DO THE LEGWORK

BE PATIENT

The best way to do this is to bring the pharmacy printout or the bottles themselves. Many patients have various specialists prescribing medications to them, some have been seen in the ER with medication changes and others may not have been seen for a while – all factors that can contribute to misunderstandings or medication errors. Furthermore, what’s been prescribed by your family doctor may be changed to a generic medication by your drug plan with a totally different name. Let’s not waste time playing “Name that drug!”

If you were supposed to do tests, ultrasounds or blood work for our visit, don’t wait until the day before your appointment and then feel frustrated when the lab hasn’t sent the results yet. This is out of my control and it is time-consuming to chase down verbal results that haven’t been processed by the other facility yet. Along the same lines, we can’t review your cardiac risk if you didn’t get your cholesterol blood test done.

Sometimes things aren’t clear. I need to think about the issues, the symptoms and the next best step. I feel your frustration at not getting a clear, quick answer, but, realistically, this is the art of medicine, and I am listening to you. If I book an appointment with you in seven to 10 days to review, it’s because I am being careful, not cavalier, about your health. We are partners on the same team, and we may need to huddle and review the plays before going forward.

Sometimes things are very clear and, despite the specialist’s discussion, I know you need to talk about this. I understand and will call you and your partner in for an appointment – not to change treatment or give false hope but to help you manage it, whatever the issue. This takes time. You understand, but the waiting room may not. Nonetheless, I will do my best for you, as always. bh

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insta T R I P

e r o l p x e

EDMONTON RIVER VALLEY AND SKYLINE

EDMONTON

by JODY ROBBINS

BEST GREEN SPACE

Bison were brought back from the brink of extinction at Elk Island National Park, just outside the city. Here, you’ll find one of the highest densities of hoofed mammals in the world, with bison, elk, moose and deer roaming free. Cooler months are ideal for wildlife safaris, especially when striking out on foot via snowshoes or cross-country skis. BISON

MARCH | APRIL 2017 best health

Never seen the northern lights dance? This dark sky preserve is one of the best in Canada for aurora borealis viewing.

housemade crackers. When it comes to dessert, there are no bad choices – only regrets if you don’t snag a few macarons to go.

BEST HOTEL

BEST SHOPPING

Perched over the North Saskatchewan River, you’ll feel like a princess when bedding down at Fairmont Hotel Macdonald. Not only does the historic downtown property look like a castle, but you’ll also be treated like royalty. The newly renovated fitness centre is kitted out with all the exercise equipment you could ask for, but way more fun is burning calories with Smudge, the Canine Ambassador. Take this well-trained lab out for a brisk stroll through the river valley and you’ll have earned your royal tea.

BEST TREAT

Modelled after a Parisian patisserie, the atmosphere at Duchess Bake Shop is elegant yet welcoming, with mismatched antique tables and pale golden sunlight streaming in from floor-to-ceiling windows. You’ll swoon over classic French pastries, but stay for a light lunch of quiche or chicken liver pâté smeared on

The heart of Old Strathcona, Whyte Avenue has been a hub of creativity for decades. Housed inside quaint period buildings, the shops are situated between a myriad of cafés, theatres and clubs. The edit at Bamboo Ballroom is spot-on, with everything from clothing and jewellery to vintage glassware and furniture made by local artisans. Shop the globe at local favourites like Noul and Avenue Clothing.

BEST COCKTAIL

Is mid-century modern Mexicana thing? It is at Rostizado, a funky downtown hot spot where DJs spin old-school vinyl and the dishes are inspired by street food. There are many innovative cocktails worthy of sipping, but you’d be remiss without sampling El Emperador. Laced with basil, vanilla and Manzanilla tea syrup, it’s one of those tequila tipples you won’t soon forget – unless you throw back several of them, of course. bh

besthealthmag.ca

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It’s the northernmost Canadian city, with a population of just under one million. By night, you’ll find some of the best stargazing and aurora viewing in the country, and by day, sunshine – the city boasts 325 days of sunshine each year. More than 100 languages are spoken in the vibrant provincial capital of Alberta, with French, Tagalog, Chinese and Punjabi being the most prevalent after English.

AN EXCELLENT

SOURCE OF

CAN DO IN EVERY CRUNCH Whatever you take on, take it on with almonds.

With 6g of protein and 4g of fibre*, almonds are an energy-giving snack ready whenever you need it most. Learn more at Almonds.com.

CRUNCH ON

ECO-HABITS WE

LOVE Moves that improve your health and save the planet? Total win. Mark your calendar for Earth Day on April 22 and use it as a starting point for change. Here are five double-duty deeds to inspire you. | by JILL BUCHNER

IT’S BODY-BOOSTING BECAUSE…

You’ve likely heard the call to rid yourself of antibacterial hand soaps that are waiting to wreak havoc on your microbiome, but don’t stop there. Adria Vasil, an environmental journalist and author of the bestselling Ecoholic series, says that she has found antibacterials on the ingredient lists of toothpastes, deodorants, acne products and dry shampoos. In the United States, 19 antibacterial ingredients, including triclosan, have been banned by the FDA because there is no evidence that they are safe, but Canada has yet to follow suit. And it isn’t just personal care products, cleaning products also contribute to the problem. Microbiologist B. Brett Finlay, who co-authored the book Let Them Eat Dirt, says our oversanitized world is a contributing factor for conditions like asthma, allergies, diabetes and obesity. “We have to respect these microbes and understand that they’re part of us,” he says.

IT’S PLANET-PLEASING BECAUSE…

Just as our bodies thrive on healthy bacteria, so does the environment, says Vasil. Research shows that when all

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best health

those antibacterial ingredients go down the drain, they affect the fish, plants and other aquatic life downstream. “You don’t want to throw that ecosystem off,” she says. Environment and Climate Change Canada reports that triclosan, an antibacterial that has received a lot of attention in recent years, is potentially toxic to aquatic life and winds up in fish and stays there. It has also been found to be a hormone disrupter. If you’re still feeling a little germophobic, Vasil recommends wiping surfaces with vinegar, which has natural antibacterial properties.

GET IN THE BIKE LANE

IT’S BODY-BOOSTING BECAUSE…

Over the past few years, much of the western world has been colloquially diagnosed with “sitting disease,” which is linked to heart disease and obesity. Technology is making our lifestyles increasingly inactive, but taking a few simple steps (or pedals) to get moving can help. “It’s so automatic in North America that if we want to go anywhere, even if it’s just a few minutes away, we hop in cars,” says Vasil. “We’d all be healthier if we hopped on bikes instead.” A 2016 study published in The Lancet Diabetes & Endocrinology found that those who besthealthmag.ca

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DITCH DISINFECTANTS

commute to work by walking or cycling have less body fat and a lower body mass index. For women, biking means a 10-pound difference – not a bad incentive to put on a helmet and give up your gas guzzler.

IT’S PLANET-PLEASING BECAUSE…

“If we try to bike to work or to the store instead of hop in a car all the time, we’re not just going to be helping our waistlines; we’re going to be slashing our carbon footprint in a massive way,” says Vasil. About onequarter of all greenhouse gas emissions in Canada are from cars and other forms of transportation. Reducing even a fraction of our carbon footprint can go a long way. One study found that the carbon emissions from driving a car were more than twice those of taking the bus.

DON’T SUGAR-COAT IT

IT’S BODY-BOOSTING BECAUSE…

Lately, sugar has been getting a bad rap – and for good reason. Not only does the white stuff contribute to heart disease, cancer and obesity but, according to a review of research published in 2010, the consumption of sugary drinks may also be linked to an estimated 184,000 adult deaths each year worldwide. Try eating more fruits to satisfy your sweet tooth.

IT’S PLANET-PLEASING BECAUSE…

When Vasil sees people lined up around the block for the latest sugary fad, she has one thing on her mind: the planet. “Sugar cane plantations have led to some of the biggest losses of biodiversity in terms of any single agricultural product,” explains Vasil. Translation: Our homes, plants and animals all take a hit. When you have a hankering for sweets, Vasil encourages looking for organic and fair-trade versions of sugar and considering local maple syrup and honey as options.

BE AN EARTH-ITARIAN

IT’S BODY-BOOSTING BECAUSE…

Here’s some sad news for our bacon-obsessed world: Meat might make your mouth water, but it’s not so great for the rest of your body. In 2015, the World Health Organization made headlines by classifying processed meat as a carcinogen and labelling red meat as a probable carcinogen because of its associations with colorectal, pancreatic and prostate cancers. More recently, researchers from the University of Adelaide in Australia found that meat is as bad as sugar when it comes to contributing to obesity. Vegetarian diets, on the other hand, have been associated with reducing your weight, blood pressure and risk of diabetes.

IT’S PLANET-PLEASING BECAUSE…

Our carnivorous ways contribute to carbon emissions – big time. A 2006 United Nations report found that cattle rearing was responsible for more greenhouse gases than transportation – the smog standard for carbon contributions. The massive carbon footprint stems from deforestation used to create pastures, as well as the, ahem, bodily emissions of the livestock themselves. Switching up your usual protein for plant-based options like nuts, seeds and legumes can have a big impact. “Even if everyone just stuck to national health guidelines on meat consumption, we would correct our global food-related carbon dioxide emissions by onethird by 2050,” says Vasil. Research from the Federation of American Societies for Experimental Biology found that, while eating an eight-ounce steak produces the same amount of pollution as driving a small car about 47 kilometres, a vegetarian substitute equals driving only about five kilometres.

PITCH PLASTICS

IT’S BODY-BOOSTING BECAUSE…

So you got rid of all your bisphenol A (BPA)-containing water bottles and canned foods – plastic problem solved, right? Not so fast. According to Lindsay Coulter, David Suzuki’s Queen of Green, many of those plastic containers that boast a “BPA-free” status are actually filled with another chemical, bisphenol S (BPS), which is equally problematic. “Researchers are finding that those are still hormone disrupters,” says Coulter. And since these estrogen-mimicking compounds are connected to weight gain, it’s no surprise that a 2016 study published in Endocrinology linked BPA-free plastics (containing BPS) to fat cell formation. When it comes to water bottles and food storage containers, Coulter recommends switching to stainless steel or glass.

IT’S PLANET-PLEASING BECAUSE…

In a 2014 study, many BPA-replacement plastics were found to still leach chemicals with estrogen activity, especially when they were exposed to ultraviolet rays. The potential effects of all these endocrine disrupters has been scientifically documented. In the aquatic environment, the effects have been observed in seals, birds, alligators, fish and mollusks from Europe, North America and other areas, where there have been changes in everything from reproduction to immune function. It’s a risk so big that it incited hormone experts to write an editorial in a 2013 edition of Endocrinology arguing that these chemicals pose a threat to human health and the Earth’s ecosystems. bh best health MARCH | APRIL 2017

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YOU

HEALTH + HAPPINESS

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FREEDOM FIGHTER

Learn to let go of your fear and you’ll discover a new and liberating way to live. True, fear is an important and necessary human emotion, but if we let it run rampant in our lives, it can inhibit our experiences. Turn to page 38 for Best Health’s top tips on tackling trepidation once and for all.

best health MARCH | APRIL 2017

MYGRAINE GUTTER CREDIT

The gap between a migraine’s ubiquitous reputation of “worst pain ever” and a woman’s personal experience of the event is massive. The result? Many of us are suffering in silence. Health writer Rosemary Counter shares her discovery of the very real PR problems surrounding migraines and explores how they may be affecting your attempts at wellness.

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best health

besthealthmag.ca

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Drugged out and behind big sunglasses,

I dragged myself to yoga class. “I have a migraine,” I gloomily told the teacher, vaguely describing my symptoms in hopes that she’d know which poses might help and which ones to avoid. But there was no sympathy to be had. “That just sounds like a regular headache to me,” she said. Ugh, I thought as I bit my lip, but I can’t blame her; I, too, spent a long time downplaying, dismissing and denying my migraines. “They’re not that bad,” I said when my doctor first used the M-word – a position I maintained for two more painful years. I even offered up a list of preferable alternatives: “Maybe it’s my sinuses?” (It’s been proven, by the way, that up to 90 percent of self-diagnosed sinus headaches are migraines in disguise.) The whole truth is, when I heard the word “migraine,” I had a very clear image in mind: mostly, the worst pain humanly possible (far worse than whatever subpar pain I had), plus auras, blurred vision and vomiting. If I really had migraines, I’d be curled up in a ball, writhing and praying for death. This was absolutely not me, thank you very much – I am lively, happy and mostly healthy. Like many, migraine’s PR problem had gotten to me. “There is a misconception surrounding migraine and a lack of understanding about the degree of suffering for migraineurs,” says Dr. Christine Lay, a neurologist and director of the Centre for Headache at Women’s College Hospital. “It’s much more than ‘just a headache.’” For obvious reasons, numbers are elusive, but let’s crunch some anyway: Experts estimate that about 20 percent of the general population is genetically predisposed to migraines – that’s about 7.2 million people. Dr. Lay estimates that there could be as many as five million migraineurs in Canada, yet self-reported Statistics Canada reports say that just 2.7 million of us have an official diagnosis – meaning over half of migraineurs could be unaware of what they’re experiencing. For an affliction that is supposedly recognizable, these numbers reveal a fascinating and confusing discrepancy.

The problem, says Dr. Lay, is multi-faceted, beginning with the doctors and patients themselves. “Up until recent years,” she says, “migraines were either taught superficially or not at all.” Yet, like dental cavities, they seem to be a pretty common ailment. According to Statistics Canada, about 14 percent of the world’s population has experienced a migraine, and studies consistently show that women are more likely to experience them than men. The result? Like my yoga teacher, a universal Oh-I-know-whatthat’s-like, take-a-Tylenol mentality. Complicating matters is how to diagnose migraines since symptoms can vary. For instance, the much-hyped visual aura is experienced by just 15 percent of sufferers, and only about 20 percent experience vomiting. Even if you did have a textbook migraine, you aren’t guaranteed a speedy diagnosis. Take Sylvia Scherrelies, a 30-year-old nurse in Victoria, BC, who has had headaches as long as she can remember: “I have early memories of my mom teaching me how to swallow Advil as a very young child,” she says. They worsened throughout her teen years and 20s into classic migraines with nausea, vomiting, one-sided pain and light-sound sensitivities. Still, Scherrelies faced decades of dismissive doctors. “My family doctor was an older man who never even used the word migraine,” she says. “He said they were just headaches, very normal, and suggested Advil.” As a preteen in the late ’90s, with the Internet more widely available, Scherrelies began doing her own research and self-diagnosed. She was ignored by doctors for a few more years (sometimes she was given a T3 prescription and sent home, while other times doctors would suggest Advil) until she was referred to a neurologist and eventually diagnosed at age 20. Scherrelies and I are both migraine sufferers but with very different trajectories. There are many, many more, says Dr. Elizabeth Leroux, director of the Headache and Migraine Clinic at the University of Montreal’s Health Centre. “When you first tell your doctor, you can be either recognized or best health MARCH | APRIL 2017

denied, and it will make a big difference on the quality of your life,” she says. The fact that a doctor might not consider migraines “real” or “important” or write you one prescription and send you on your way is a risk no patient should have to take. “It’s just completely unacceptable that such a common, treatable disease with such wide impact depends on luck for a diagnosis,” she says. Dr. Leroux’s book, Migraines: More Than a Headache, is challenging these lingering notions that often leave migraine sufferers alone with their pain. These stereotypes die hard, as we’ve embraced them for decades. “Migraine has been known since 3000 BCE, but it’s only in the past several decades that science has been advanced, leading to a better understanding of – and treatments for – migraine.” says Dr. Lay. Three times as many women have migraines as men, likely due to hormones – more specifically, estrogen in women of child-bearing age – making this a woman’s problem that was easily dismissed in a male-dominated medical field. “Migraines have long been an invisible disease of depressed and anxious women,” says Dr. Leroux. “It’s seen as the disease of complaining women who don’t want to have sex. Remember the old joke ‘Not tonight, honey. I have a headache’? That’s migraine.” And just like that, you’ve got stigma. Consider calling in sick with the flu (definitely don’t come in!) compared to calling in sick with a headache (insert employer eye rolling here). Scherrelies learned this the hard way: After too many sick days (she has a migraine 24 hours a day, seven days a week, that never disappears – the pain level just varies), she was put on long-term disability last year. After losing her ability to work and dealing with chronic pain, depression soon followed. She is still seeking migraine relief, but doctors constantly ask about her mental health rather than her physical condition. “I tell them over and over that the depression is caused by the migraines, not the other way around,” she says. Like almost every other disease, migraine isn’t a onesize-fits-all experience but a spectrum with a thousand variations in between. “On one end, you have someone completely crippled by the condition who can’t function,” says Dr. Leroux. “On the other end, you have someone who gets two moderate migraines a year – and maybe they don’t want to associate themselves with the first person.” Though I hate to admit it, that’s exactly why I refused a diagnosis that I was lucky to get in the first place. Without knowing migraine even had a stigma, I was unknowingly contributing to it. Chronic pain isn’t an uplifting story; it’s a daily, ongoing trudge of avoiding triggers and monitoring symptoms. As such, there aren’t any flashy celebrity spokespersons associated with it. “We could really use a famous person saying ‘I have chronic pain from migraines and I got help,’” says Dr. Leroux. (Remember that celebrities

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with migraines face stigma, too, and for performers who are expected to be on stage, “coming out” as a migraine sufferer can cost them gigs.) But just for fun, know that Julius Caesar, Thomas Jefferson, Napoleon, Vincent van Gogh, Virginia Woolf, Sigmund Freud, Elizabeth Taylor and Elvis Presley all got migraines and became legends just the same, according to the National Migraine Association. The organization is working hard to raise awareness and combat stigma. The upside is, though women are far more likely to get migraines, they’re also far more likely to seek help. Dr. Lay suggests that you start with a headache diary, tracking not only your headaches but also your menstrual cycle, diet, sleep and even the weather. “Arrive to your doctor with all the evidence you need to discuss it thoroughly,” she says, “and don’t let your headaches be brushed off as ‘regular.’” Anything recurring isn’t “normal,” says Dr. Lay. (If your doctor disagrees, consider finding a new doctor.) “I tell my patients to recognize but not dramatize,” says Dr. Leroux. This isn’t easy when you’re on day five of a 10-out-of-10 pain-level migraine, but skipping the drama and panic will help you move out of self-pity and frustration and toward real help. “You first need legitimate recognition that migraine is a terrible but treatable condition,” says Dr. Leroux. “Then you can get to work on a tailored treatment so that you can cope better and have a good life.” Both are very possible, with the right doctor and diagnosis, for migraine sufferers at every spot on the spectrum. besthealthmag.ca

… And what good company it is!

Here are just a few of the famous faces who’ve lived with the pain of migraines.

LIFESTYLE HELPERS

“There are a number of simple lifestyle modifications you can make to take control of migraine,” says Dr. Christine Lay, a neurologist and director of the Centre for Headache at Women’s College Hospital. Here are a few that may help.

STAY HYDRATED.

EAT A GOOD BREAKFAST WITH PROTEIN.

JULIUS CAESAR

VIRGINIA WOOLF

DON’T SKIP MEALS.

MAINTAIN A HEALTHY SLEEP ROUTINE, WITH CONSISTENT WAKE TIMES.

THOMAS JEFFERSON

SIGMUND FREUD

EXERCISE REGULARLY.

LIMIT CAFFEINE CONSUMPTION.

ELIMINATE DYES, COLOURS, PRESERVATIVES, ARTIFICIAL FLAVOURS AND SWEETENERS FROM YOUR DIET. ELIZABETH TAYLOR

VINCENT VAN GOGH

ELVIS PRESLEY

Another crucial factor that Dr. Lay wants patients to be aware of is the issue of medicationoveruse headache. Migraineurs are very prone to developing chronic headaches when they overuse over-the-counter pain medications, such as ibuprofen and acetaminophen, and prescription analgesics (pain medicines). “When those medications are used two days a week on a regular basis, over time they can actually increase the frequency of headaches,” says Dr. Lay, “and we call that ‘medication-overuse headache.’” bh For more info, go to womenshealthmatters.ca and search “Migraines.”

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DIABETES RX There’s no doubt about it, hearing the words “You have diabetes,” can be a shock to the system. But, with support and proper management, there’s plenty of reason to be hopeful. Writer Kat Tancock takes you through the steps to living well. been diagnosed with diabetes, or even prediabetes. But the key to getting the best care possible and living well in the long term is to take control of the disease, says Dr. Maureen Clement a Vernon, B.C.-based physician and past chair of the Clinical & Scientific Section of the Canadian Diabetes Association. “People should be informed as much as they can and be empowered,” she says. “They should feel confident that they can manage whatever part they have in their care.” The critical component on this new journey? A good relationship with your healthcare team, so that you’re all working efficiently toward a common goal: your best health. And they can’t do their jobs without you doing yours: preparing for appointments and asking questions. “It’s hard to know how to treat a person with diabetes without all the information,” says Dr. Clement. “It’s not a passive interaction.”

FIRST THINGS FIRST

One of the best places to arm yourself with information is the Canadian Diabetes Association website. There are a many other online sources, but talk to your healthcare team about their veracity. “It’s important to go to a reasonable source,” says Dr. Clement. “Diabetes is a very big money maker for a lot of fringe treatments, you have to be a savvy consumer when it comes to reading about the latest cure.” Ask your healthcare team about books, websites or other resources they recommend.

SET PRIORITIES

Self-management is extremely important with diabetes – your daily decisions can have a huge impact on the progression of the disease. But it can be overwhelming

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and unrealistic to change everything at once. “People need to analyze how their lives and diabetes intersect,” says Dr. Clement. Then ask your healthcare provider where to start improving your lifestyle.

TESTS AND TOOLS

Blood tests at home, blood tests at the clinic, food and exercise diaries – you now have a lot to keep track of. Thankfully, these days, there are numerous options to help you stay on top of things. Know your preferences – paper or smartphone, for instance – and ask for recommendations on the best fit for you, whether it’s an app or a notebook. The key here is staying the course. Keeping track of everything will give you a sense of control over your disease.

MANAGING FOR THE LONG TERM

One-third of patients diagnosed with prediabetes will have full-blown diabetes within five years, Dr. Clement says. And since the most serious complication for those with prediabetes is heart disease, you need to know about your risk factors – which includes smoking. As for people already diagnosed with diabetes, good self-care will keep the disease – and its complications – from getting worse. Ask your healthcare team for advice on your personal situation, and remember that you control your lifestyle, and that appointments with your healthcare team are all for you. “What’s sometimes forgotten is that the interaction is for the patient, not the healthcare team,” says Dr. Clement. “People with diabetes often say, ‘You’ll be mad at me, I didn’t do this.’ But they’re not there to please the healthcare provider – they should be there for themselves.” bh besthealthmag.ca

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SCARY STUFF Writer Lisa Felepchuk recently packed up her city life to travel North America in a camper van. It wasnâ&#x20AC;&#x2122;t until her tiny home took her to the remote reaches of the country that she discovered she was fearful of the dark, moths, bears and failure. Here, she uncovers why we fear what we fear and what we can do about it.

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IT WAS TWO IN THE MORNING AND I WAS

asleep in my orange camper van, parked down a remote dirt road somewhere in northwestern Ontario, dreaming about co-parenting a fuzzy orange kitten with John Stamos. It had taken some time to get used to sleeping in our new rolling home. The first few nights were mostly sleepless, my overactive imagination conjuring up the worst

possible sources for all the noises I heard outside in the dark. By day, the campsites and parks we called home were glorious natural playgrounds full of friends, man and beast alike, but by night – in my mind, anyway – they would transform into lands of danger and malice. Eventually, though, I found ways to cope with the uncertainty of the dark and get a decent night’s sleep. (Earplugs, mostly.) best health MARCH | APRIL 2017

That night, though, as Stamos and the kitten and I played on the living room floor of my imagination, I began to feel a slow rocking sensation. Stamos and the little furball began to recede as my half-awake brain tried to identify the movement. Maybe this is part of the dream and we’re falling into a hammock or onto a sailboat, I thought dreamily. But as my senses returned, despite the almost pitch black of the night, I realized the gentle swaying was happening in the real world and not at the hands of a seafaring Stamos. No, there seemed to be something outside the van. Immediately, my dream was swept away and I was wide awake. I pulled the plugs from my ears and heard snuffling and scratching and the van moved again. There was most definitely something outside – something big. This wasn’t my hyper-imagination – not this time. This was danger – real, imminent danger. Almost certainly. Wake up! I hissed to my partner, who shot up, pulling the cheap orange plugs from his ears, too. There’s something out there, I whispered as I motioned to the side of the van near the passenger door, where the sound was now coming from. Cautiously, we drew back a corner of the curtain and saw, just inches from the glass, the long, bristly snout of a large black bear. Danger, in the flesh. Luckily, there was a van door and a 200-pound man with not un-bearlike qualities himself between me and the predator. And, luckily, the not un-bearlike man made not un-bearlike noises and frightened the beast off into the woods. But that didn’t calm my now-rattled nerves. As I lay awake, I took stock of my fears: bad men in strange campgrounds, being confined to a small space, and the night and all the things that go bump in it, including, of course, bears. I’d been avoiding and coping with most of them quite effectively until now, but when the sun set on the following day, I found myself lying awake in the dark of another strange, remote forest, listening to the same rustling and whispers in the night. Fearing for my life, however irrational it was, I knew I had to do something about it. My physiological reaction to coming face to face with a bear – racing heart, sweaty palms, negative thoughts and general discomfort – is normal and natural. Regardless of what you’re frightened of, these symptoms ring true. In fact, they’re part of an important tool that comes pre-installed in our arsenal of human sensations. “Fear is one of our fundamental emotions,” says Noam Shpancer, a professor at Otterbein University in Westerville, OH, and a clinical psychologist with the Center for

Cognitive & Behavioral Therapy of Greater Columbus. He has been helping me understand why we fear what we do and whether it does us any good. “It works to turn our attention to threats in our environment so we can respond and protect ourselves,” he says. Fear itself, he explains, isn’t a glitch in our software but a necessary feature of our biological hardware. This is all well and good if we’re faced with fight-orflight situations that require our natural instincts to act quickly, like meeting a predator in the middle of the night. But for most of us, life has never been safer. Our homes, neighbourhoods and vehicles continue to get bigger, securer and stronger. And, according to Statistics Canada, 93 percent of Canadians feel safe where they live. “The odds that you will die or get hurt in violence, natural disaster or some viral plague are vastly lower than ever before,” says Shpancer. Basically, our bodies’ software has become outdated and we’re in need of a serious OS update because how and what we’ve been programmed to fear is becoming obsolete. Most of the time, you see, there is no bear out there in the dark. And even when there is, there are metal barriers, education and technology that can be used to fend him off. The problem is, though, that your body doesn’t know the bear is on the other side of a metal door. Thanks to the slow-onthe-uptake nature of evolution, it still thinks that we’re in a cave somewhere with just a rock and a stick to defend ourselves and our brood from an almost certain toothy death. We’re not, though – not anymore. So the question becomes, what can we do about it? It turns out that living in a busy, lamp-lit city for so long may have amplified my fear of the dark without me realizing it. “People often think they avoid things because they fear them,” says Shpancer. “In fact, more often than not, they fear things because they have avoided them for too long, hence failing to develop adequate knowledge of those feared things, how to handle them and how to properly handle fear itself.” This can be said for all fears – not just of the dark. It’s easy to develop a fear of being alone if you don’t get adequate solo time. And if you’ve been boarding airplanes since you were a child, you’re significantly less likely to have a fear of flying. When I was all of a sudden faced with the crushing darkness of the Canadian wilderness at night, I found myself ill prepared. “Research has shown that attempting to suppress fear can actually intensify the feeling,” says Margee Kerr, a

RESEARCH HAS SHOWN THAT ATTEMPTING TO SUPPRESS FEAR CAN ACTUALLY INTENSIFY THE FEELING

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teacher and researcher at the University of Pittsburgh and author of Scream: Chilling Adventures in the Science of Fear. “It’s the whole idea of ‘don’t pay attention to the white elephant,’ and that just increases the attention and focus on the subject.” We’ve all heard the expression “Face your fears and your fears will disappear,” but it’s becoming increasingly apparent that if you don’t face them, not only will they persist, they’ll also become more frightening. “Avoidance works to reduce fear in the short term,” says Shpancer. “But, alas, it increases in the long term – and life is long term. So when it comes to fear, the only way out is through.” And so the bear, in a way, did me a big favour: It made me realize that I had to go through my fear. There’s flooding (exposure therapy) of course, but it’s always seemed so…horrible. The idea of being thrown into absolute darkness in an all-or-none attempt to conquer my fear seemed unbearable. Instead, I turned to a solution that’s being recommended by a growing number of doctors and practitioners: mindfulness, which is having a moment in the mainstream media. It appealed to the digital nomad in me – the van dweller who wants to be able to solve any problem from any location with just my brain, my fingers and an Internet connection. “A lot of research is now supporting what Buddhist monks have been doing for years,” says Kerr. “Mindfulness meditation brings awareness to what our bodies are doing. It’s very exciting to see neuroscience confirm this age-old practice.” Mindfulness is a therapeutic technique that draws our consciousness into the present. Meditation, breathing and thought recognition are key components of this holistic health practice, which takes time and patience to master. It’s not a quick solution, like popping a pill to calm your nerves, but it works. Laura C. Meyer, a therapist who teaches mindfulness at the University of Virginia School of Medicine, educates clients on how to sit with uncomfortable emotions, like fear. “When someone realizes that an emotion like fear isn’t going to wipe them out, they can learn to be OK with the feeling,” says Meyer. The first step for at-home practice is to probe your thoughts. Meditation may appear to be simply sitting alone in a quiet room for a while, but it’s far more. “I work with clients to get them to be curious about their lives, about themselves, about where they come from and about emotions and thoughts,” says Meyer. For me, this means taking a few moments at dusk and dawn to be present in the near night. I sit in the darkness and breathe, listening to the creatures – not good or bad, just creatures – stirring outside my van. This new 20-minute practice, which I do daily, hasn’t fully con-

PHOBIAS YOU’VE PROBABLY NEVER HEARD OF There are some obscure things out there to be scared of (but you don’t have to be) TRYPOPHOBIA

The fear of tiny holes

NOMOPHOBIA

The fear of being without a mobile device

PENTHERAPHOBIA

The fear of mothers-in-law

HYPNOPHOBIA

The fear of falling asleep

PHOBOPHOBIA

The fear of developing a fear

quered my fear of the dark just yet, but I now recognize each emotion and can categorize it accordingly. It has helped me understand that there’s a place for my fear. My run-in with a black bear in the middle of the night proves that there are situations that require our fear alarm to sound, no matter what my partner says about his ability to fight off large predators. But if it’s a choice between missing out on the amazing experiences that life has to offer and avoiding fear of a threat that hasn’t been relevant for thousands of years, it’s really no choice at all. Because the fear of missing out – FOMO – is very real in 2017. But I’ve been even feeling less and less of that these days. bh best health MARCH | APRIL 2017

BATHROOM Just what’s in the personal care products we use every day and, more importantly, how safe are they? | by DIANE PETERS IN 2009, BABY HAIR MADE HEADLINES. TESTING

endured and, in response, manufacturers removed the chemicals from their products. On the one hand, yay! Body care products just got safer. On the other hand, did consumers just get spun? Such is the not-so-pretty issue of safety in personal care products. The major players include the government, trade organizations, lobby groups and for-profit manufacturers. “It’s a very political topic with many stakeholders,” says Lily Tse, founder and CEO of Think

GUTTER CREDIT ISTOCK

from the U.S. lobby group Campaign for Safe Cosmetics discovered carcinogens in baby shampoos made by major manufacturers. Health Canada reviewed the data and announced that the amounts were so minuscule that parents would need to wash their babies’ hair 620 times a day to put their health at risk. Trade organizations agreed with Health Canada and accused the group of fear mongering. But public concerns

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Dirty, a Toronto-based company with an app that rates the safety of cosmetic ingredients. “Everyone has their own agenda. These products are ruled by dated, poorly enforced legislation on the cusp of being updated by the government. Scientific data that only some people understand abounds, which makes it hard to know what products we should use.”

OUR SYSTEM

Canadians have access to a number of products considered cosmetics – a number that has been steadily increasing over the past two years. Cosmetics are regulated under the Food and Drugs Act (FDA) and the Cosmetic Regulations, administered by Health Canada’s Consumer Product Safety Directorate. We have a post-market approval system that requires companies to disclose their contact information, intended use of the product and list of ingredients (and amounts of each) to Health Canada within 10 days of first sale. Health Canada does targeted testing to establish risk and address complaints, but only a fraction of products ever see the inside of a government lab. “It’s a daunting task to deal with the size of the marketplace,” says James Reinhart, director of a report issued by the Auditor General of Canada in early 2016 that assessed the government’s management of chemicals in cosmetics and consumer products. “Testing is very limited, and even Health Canada admits that the amount they do is not enough and will never be enough,” he says. To be considered safe, cosmetics must meet certain requirements like being free of microbial contaminants and particular heavy metals. Cosmetics must also adhere to Health Canada’s Cosmetic Ingredient Hotlist, a list that bans some chemicals and restricts others. For the past decade, the Government of Canada has been assessing the health and environmental risks of thousands of chemicals used in industry, including the personal care sector, and relevant conclusions help update the Hotlist. “Canada’s Chemicals Management Plan has been identified as one of the best in the world,” says Darren Praznik, president and CEO of the Canadian Cosmetic, Toiletry and Fragrance Association (CCTFA). As of last September, the Chemicals Management Plan had assessed 2,770 chemicals used for consumer products, cosmetics and industrial applications. They remain on target to reach their goal: assess all 43,000 chemicals identified as a priority by 2020.

AMOUNTS ARE KEY

With chemicals in beauty products, quantity matters. “Almost everything has a hazardous property,” says Praznik. If you drink too much water, you can die. Goodfor-you blueberries contain hydroquinone in tiny amounts, which has the potential to cause cancer in

rodents (although not deemed a carcinogen to humans). Also, some lipsticks may contain trace amounts of lead because it is ubiquitous in nature and may be found as a trace impurity in the mineral-based pigments used in lipsticks. Health Canada requires that cosmetics contain no more than 10 parts per million (ppm) of lead. A report from the FDA found that a sample of products in the U.S. market contain an average of one ppm. Tse’s app, Think Dirty, looks to the ingredient list on product packages to rate their overall safety. Her company doesn’t actually test products or consider the amounts of questionable substances – just their existence. “Whether there’s 0.001 or one percent of potentially harmful ingredients, ” she says. “We want to alert you if there’s something unsafe in it.” Indeed, many groups and consumers worry that some substances at any dose merit concern, so discussions about sunscreens, shampoos and lipsticks endure. Jean Colas, a beauty-industry veteran and executive vice-president of marketing and sales for Lotus Aroma in Sainte-Julie, QC, says that companies sometimes draw attention to a substance that’s restricted – but not banned – by the Hotlist and whip up a controversy. “They might be the whistle-blower of a certain ingredient, so it will be removed,” he says. “It helps them move forward with their own ingredients.”

FINDING THE BALANCE

But newly formulated chemicals – or those seldom used in the past – often lack track records and sufficient scientific study. For instance, concerns over parabens caused many companies to switch to the preservatives methylisothiazolinone (MI) and methylchloroisothiazolinone (MCI) until consumers began to complain about irritated skin. In 2015, Health Canada restricted these substances, so they can no longer be used in leaveon products, such as creams and deodorants, as of last December. Praznik says it can be tricky to find ingredients that kill dangerous microbes while being safe for humans and the environment. It’s not just the dose but how we use a product that matters. You inevitably ingest some lipstick and toothpaste, but most cosmetics we wear on our skin don’t get absorbed into our bodies – it takes tiny, specially formulated molecules to make it through. “The skin is a quite impervious layer of protection,” says Praznik. Government testing takes into account how we use a product and how often. Are their algorithms perfect? Over the past few years, consumer groups have voiced concerns over spray-on sunscreens and whether they’re safe to inhale, especially when children spray themselves on a windy day or in an enclosed space. Meanwhile, Health Canada allows cosmetic companies to forgo listing the ingredients that go into the best health MARCH | APRIL 2017

scents, flavours and perfumes of their products to protect proprietary information. The Auditor General of Canada’s report identified this as one of many gaps in protecting consumers. “Even Health Canada’s own data talks about endocrine disrupters that are dangerous, even at low levels,” says Reinhart. The report highlighted other flaws: slow responses to problems, few efforts to nab counterfeit products and scant testing. “Is this really a preventive regimen?” says Reinhart. Health Canada says it’s addressing the concerns of the Auditor General of Canada’s report. Meanwhile, the government is proposing an overhaul of how self-care prod-

ucts in general are regulated. After all, laws governing cosmetics date back to the early 1950s, and this category is lumped with consumer products orphaned from natural health products and over-the-counter drugs, which they resemble in many ways. These regulations are still in the draft stage, and it will be a year or more before they could change our bathroom and beauty products. If they bring in more transparency and testing, that would be better for the health and safety of Canadians. And better might be as good as it ever gets for the surprisingly complex stuff we put on our bodies every day. bh

KNOWLEDGE IS POWER. HERE’S HOW TO PROTECT YOURSELF. SUBSTANCE WHAT IT IS

SAFETY STATUS

SMART USE

FORMALDEHYDE

This naturally occurring gas acts as a preservative in some hair products. Liquid versions are called methylene glycol and formalin.

Health Canada restricts the amounts that manufacturers can use, and it’s banned in aerosols because it’s carcinogenic when inhaled at high levels.

In 2011, Health Canada warned that some salon hair-straightening products contain too much of this substance. Check with your salon if you get these treatments.

PARABENS

This effective preservative actually appears in nature (it’s found in blueberries and carrots) and is one of the most widely used substances in cosmetics. Most companies use a concentration of 0.3 percent or less.

They aren’t restricted in Canada. They weakly mimic estrogens, which originally led to concerns of a link to breast cancer. No studies have proven this to date, and Health Canada has concluded that they are safe for use.

Worry less about parabens than the alternatives. Stop using any new product if it irritates your skin.

PETROLATUM

This refined petroleum product makes your lipstick moist and is a key ingredient in many lotions and creams.

It isn’t restricted in Canada. Health Canada says that if companies use pharmaceutical-grade petrolatum, there is no risk of it containing polycyclic aromatic hydrocarbons, a known carcinogen.

Buy petroleum jelly, lip balm and face cream made by reputable brands. Avoid discounted or potentially counterfeit products made by companies you can’t verify.

PHTHALATES

This group of substances serves a range of functions in nail polishes, perfumes and other cosmetics.

Although Health Canada states that diethylhexyl phthalate (DEHP) is only used in cosmetics in other countries, it’s on the Hotlist because animal studies have found that it’s toxic and carcinogenic. Reviews have determined that diethyl phthalate (DEP) and dibutyl phthalate (DBP) are safe as used by the industry, although there have been concerns about their reproductive and developmental effects.

Reputable manufacturers will be following the rules. Keep an eye on Health Canada’s next announcement about phthalates and safety, due out soon.

SODIUM LAURYL SULFATE (SLS)

It’s used as a foaming and cleansing agent in rinse-off products, such as shampoo and shaving cream.

This substance can irritate the skin. It’s not on the Hotlist, but consumers are urged to use it as directed. It’s rarely used in baby products.

Avoid getting products that contain SLS in your eyes. Avoid using adult products on babies and children.

TRICLOSAN

This preservative and antibacterial agent is used in 1,600 products sold in Canada, including toothpastes, mouthwashes, deodorants, body washes and shampoos.

It is safe for human health but can lead to antimicrobial resistance in the environment. It’s on the Hotlist as a restricted substance: Mouthwashes must contain no more than 0.03 percent, and other products must contain less than 0.3 percent.

Fighting bacteria in your mouth is key, but avoid antibacterial soaps with triclosan and other antimicrobial agents, as handwashing is enough.

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QUIET, PLE A S E

Noise pollution is a modern plague. It can lead to high blood pressure, heart attacks, insomnia and increased rates of anxiety and depression. One solution to better health may be as simple as dialling down the volume. Question is, do you have the courage to face the silence? Meet eight women who did. | by ANNE BOKMA 46 MARCH | APRIL 2017

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WHEN WE’RE QUIET, WE GAIN A NEW AWARENESS OF HOW TIRED WE ARE, OF AN ACHE OR PAIN THAT REQUIRES ATTENTION, OF STRESS WE NEED TO RESOLVE.

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Sometimes it seems impossible

to find a little peace and quiet. Our days are marked by clatter and clamour. We turn on the radio when we get in the car. We go for a walk with iPod wires dangling from our ears. There’s muzak in the elevator, planes roaring overhead and subways rattling underneath. It’s a struggle to meditate for more than five minutes, and our fingers itch for our phones if they’re more than an arm’s length away. There’s always something good on Netflix, doom and disaster blast from 24-hour news channels, and emails, podcasts, chat rooms and game screens compete for our increasingly divided attention. Addicted to productivity, we go to sleep with visions of to-do lists dancing in our heads and the sounds of our cellphones pinging with persistent notifications. Even when all our gadgets are turned off, it can be difficult to still the chaos in our minds. The effect of all this sensory input is devastating. The World Health Organization says excessive noise seriously harms human health. Noise pollution has even been called a “modern plague” that can lead to high blood pressure and fatal heart attacks, not to mention hearing loss, insomnia and increased rates of anxiety and depression. We can barely even recognize the sound of silence anymore. We’re too digitally connected to bother to daydream. We feel guilty if we’re idle. And we’re so distracted that a Microsoft study of 2,000 Canadians found that the human attention span has fallen to eight seconds (a length of time even goldfish can best by one second). There is an antidote to all this crushing cacophony: quiet time. Studies show that carving out more time for silence and solitude is a balm for the body, calms the mind, boosts creativity and makes us smarter and happier. A 2013 study on mice in the journal Brain Structure and Function found that two hours of daily silence can literally create new cells in the hippocampus, an area of the brain that helps us learn, remember things and regu-

late our emotions. Dr. Leo Chalupa, a neurobiologist and vice-president of research at George Washington University, has advocated for “a national day of absolute silence” that he says “would do more to improve the brains of all Americans than any other one-day program.” Ceaseless noise can work as a tranquilizer to numb our feelings. Silence, on the other hand, restores our energy and helps us better understand ourselves. Most of us operate on a massive deficit of quiet, but as several women shared with Best Health, it’s entirely possible to find moments of stillness in a busy life. Here are their simple strategies. TAKE A BREAK FROM SOCIAL MEDIA Uzma Jalaluddin was an “unrepentant Luddite” until she got her first smartphone five years ago. At first, she used it only for phone calls and texts but soon was sucked into the digital vortex, compulsively checking her Facebook status and trying to keep up with more than a dozen WhatsApp group chats. A teacher, mother of two and biweekly Samosas and Maple Syrup columnist for The Toronto Star, 37-yearold Jalaluddin says spending time on social media meant she was more distracted, read fewer books and found it harder to concentrate on her writing. She uninstalled Facebook from her phone (she still checks it on her laptop) and muted her WhatsApp notifications so she can only view messages when she opens the app. “It was easy to disengage,” she says. “I crave quiet, and I realize I need at least 30 minutes of silence a day to feel balanced and energized – and that extends to social media.” She grabs her quiet time in the morning, drinking tea and reading the newspaper. “It makes me a calmer, happier person,” she says. TALK LESS, LISTEN MORE Fiona Heath says she spent years feeling guilty and embarrassed about being someone who is happy just staying home and reading a good book. Then best health MARCH | APRIL 2017

3 WAYS TO

SHUSH she read Quiet: The Power of Introverts in a World That Can’t Stop Talking and she was able to articulate her quiet side. “Silence is a source of nourishment, and I appreciate the strengths of insight, calmness and listening skills that it brings.” Forty-nine-year-old Heath has incorporated more time for quiet in her work as a Unitarian minister in Mississauga, ON, by adding two minutes of silence to her worship services each week. There are even small groups that practise conscious listening. “Listening is hard,” she says. “It’s actually a skill that takes time to develop because we are used to spending our energy on speaking and sharing. Listening well to someone is a strong way to connect. One of the most supportive things we can do for someone is to just sit and listen.” TURN DOWN THE VOLUME A few years ago,

GAMPO ABBEY,

a Western Buddhist monastery nestled in the highlands of Cape Breton, NS, is renowned for its silent meditation retreats (it’s been featured on Oprah’s Super Soul Sunday).

THE ART OF STILLNESS,

a TED Talk by travel writer Pico Iyer, argues that, in our crowded and chaotic world, there’s never been a greater need to slow down and give ourselves permission to be still.

alone time “fuel for life.” Cheryl Paterson, a 53-year-old teacher and mother of three in Dundas, ON, says she often refuels her energy by taking a solo trek. A favourite destination is Ontario’s Algonquin Park, where she’ll swim, meditate on an ergonomic chair she packs especially for that purpose, read, paddle a canoe and hike or run in the woods every day. “Travelling on my own is awesome,” she says. “I love removing myself from my normal routine and just having the opportunity to reflect on life.” MEDITATE – EVEN FOR FIVE MINUTES Haven’t got time for a 10-day Vipassana silent meditation retreat? Inner bliss could be yours if you carve out just a few minutes of quiet time a day. A 2005 national study by Elisha Goldstein, a Los Angeles-based psychologist, found that sitting in silence and solitude for five minutes a day, five days a week for three weeks resulted in a significant positive effect in stress reduction and well-being. Of course, the more time you devote to silence, the more you may benefit, says Jill Davey, a 55-year-old meditation teacher and owner of RiverSound Retreat in Fergus, ON. The 10-day silent meditation retreat she went on eight years ago made her a “nicer, wiser and more patient” person, she says. “I’m less moody, more peaceful and more content with how things are,” she says.

Cheryl Breukelman, an executive and health coach for Epiphany Consulting, stopped taking short-haul flights and now opts for hours-long drives from her home in Hamilton, ON, to visit clients in cities ZERO DECIBELS: THE QUEST like Kingston, Ottawa and Sudbury. She FOR ABSOLUTE SILENCE, never turns on the radio. written by New Yorker “As a business owner, mom and wife, I George Michelsen Foy, rarely get quiet time, so I’ve found that this is billed as “one man’s time in the car is incredible,” she says. “It quest to find the grail of quiet.” brings peace and calm, it makes me feel centred and relaxed, and I can contemplate TAKE A “FOREST BATH” Naturalist Henry all sorts of things that are on my mind.” She David Thoreau called a walk in the woods “the tonic of the also advises her clients to ensure that they book regular wilderness.” Now, an emerging profession of certified guides quiet time for themselves to ensure peak performance. is helping people gain maximum impact from their time in a “Quiet increases our self-awareness on every level,” she woody atmosphere by encouraging them to walk quietly and says. “When we’re quiet, we gain a new awareness of how deliberately, covering perhaps 400 metres in three hours. tired we are, of an ache or pain that requires attention, of They’re engaging their participants in a series of “invitastress we need to resolve, of how we are feeling emotiontions” to intensely soak up the sounds and scents of nature ally, of how hungry we are or of how eager we are for a by sitting under a tree, listening to the faraway sounds of a good stretch or walk. The quiet informs us, and this songbird or running their fingers over the veins of an oak awareness gives us the opportunity to act positively.” leaf. The contemplative practice originated in Japan, where TAKE A SOLO SOJOURN A trip on your lonesome doesn’t Shinrin-yoku – literally “forest bathing” – was recognized have to be, well, lonesome. There’s freedom in not being for its therapeutic value in boosting the immune system beholden to others and doing what you want when you and improving peace of mind. want. Ester Buchholz, author of The Call of Solitude, calls “Many of us had a special spot to go sit in the woods or

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WE’RE SO DISTRACTED THAT A RECENT STUDY OF 2,000 CANADIANS FOUND THAT THE HUMAN ATTENTION SPAN HAS FALLEN TO

SECONDS

A LENGTH OF TIME EVEN GOLDFISH CAN BEST BY ONE SECOND

somewhere else in nature as a child,” says 34-year-old Sky Maria Buitenhuis, who trains guides in North America and internationally, including those certified in collaboration with the Canadian chapter of the Association of Nature & Forest Therapy Guides & Programs. “It’s something most of us have lost in our adult lives. We often believe we can think or worry our way out of a problem, but what we really need is quiet time in nature so that our inner wisdom and intuition can arise. Forest therapy can calm the chatter in our minds.”

this physical practice allows us to hear what’s going on internally and helps us better understand ourselves.” WALK A LABYRINTH Labyrinths are ancient circular path-

ways found in cultures worldwide, often used as a walking meditation. By following the single winding path slowly to the centre of the labyrinth and out again, we allow ourselves to be present in the moment, clearing the mind of worries and experiencing insights that support us, says Holly Carnegie Letcher, an occupational therapist in Qualicum Beach, BC. Letcher uses the labyrinth with her clients as “a tool to manage stress that can decrease heart rate and blood pressure and quiet the mind with regular use, simply by walking the path mindfully.” She sees it as a metaphor for life’s journey: “Sometimes you may know where you’re going or there may be twists and turns,” she says. “You may walk side by side or far apart. This walk of reflection through the twists and turns of daily life will take us to our ‘centre’ if we simply put one foot in front of the other, take a breath and take time to truly listen through the noise and chaos. Trust that you are exactly where you are meant to be on your journey. Walking a labyrinth can support you to find hope, joy, meaning and purpose in those quiet spaces we create. The labyrinth represents a way to create quiet – and to listen to the voice within.” bh

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TRY QUIET YOGA Thirty-six-year-old Anna Muzzin lost

more than 100 pounds 10 years ago, but she continued to think of herself as a heavy person – that is, until she took up Mysore-style Ashtanga yoga. In this type of yoga, students work independently in silence in a group setting on a particular series of postures under the hushed one-onone guidance of an instructor. “I couldn’t see myself in this new body I was in,” says Muzzin, who now teaches Mysore Ashtanga in Hamilton, ON. “When you’ve been overweight your whole life, you keep seeing yourself in the old way. This type of yoga helped make me lean and strong, but the main benefit was that it helped me limit the fluctuations of my mind that had me thinking about myself in a certain way. The quiet nature of best health MARCH | APRIL 2017

dating

Recently divorced, writer Lisa Fields navigates the e-minefield of online dating in search of new and true love

LAST YEAR, AFTER THE DUST FROM MY RECENT

divorce had settled, I felt ready to attempt a romantic relationship again. For the first time in my life, I created an online dating profile. I selected a flattering, widegrinned photo of myself, explained that I was seeking a clever, charming man in my age bracket (give or take four years) and then sat back to find out what would happen. I don’t know what I was expecting from the online dating community, but it certainly wasn’t this: For the first

MARCH | APRIL 2017 best health

month that my profile was live, I was only contacted by men who were 10 to 20 years older than me, none of whom I would consider for a serious relationship while raising two grade schoolers. After the third or fourth silver-haired doctor flirted with me electronically, I started to worry. Maybe the mention in my profile of my two children was holding me back. I began thinking about the dating website’s success stories that featured couples who had gotten married besthealthmag.ca

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after meeting online, giving hope to unattached folks like myself. Most were stories about two single people who clicked, but two stories featured divorced dads who married single women, giving hope to the divorced demographic. Suddenly, it hit me: None of the stories had featured divorced moms. Of course, I know that plenty of divorced moms get remarried. My kids have friends with stepdads, and I know PTA members with second husbands. But as a divorced mom with no serious online suitors to consider, I was feeling discouraged, and I figured that I wasn’t alone. To see if my experience was typical, I reached out to Paula Bisacre, founder of RemarriageWorks.com. “Single moms often have a more difficult time dating,” she told me. “A higher percentage of men will remarry within five years of a divorce than women.” I had to see those numbers. I found a U.S. Census Bureau report that showed that 87 percent of divorced men remarry compared to 65 percent of divorced women. And my hunch about older men and younger women wasn’t totally wrong: The age gap between spouses in second marriages is five years or more compared to 2.5 years for first marriages. Once I knew what I was up against, I decided to be more aggressive about my online dating. No more sitting back and waiting to get noticed. I tapped out a note to a cute, single 42-year-old who seemed interesting (although he sounded like a picky eater, and I’m an adventurous cook). For days, I hovered over my email, waiting for Picky to reply. Nothing. Gradually, it occurred to me that I was too old for Picky and he didn’t have the decency to tell me (just as I’d ignored a grandpa or two). He was seeking women aged 25 to 40 and he wanted kids. I was 40, so I qualified, but Picky probably wanted a younger woman so he could start his own brood, not join a ready-made family with my six- and eight-year-old kids. After that epiphany, I thought that I might have better luck with divorced dads. They probably wouldn’t want more children, so why wouldn’t they date a contemporary? I began an online dialogue with a divorced dad who had similar interests: We both work for magazines and enjoy swimming. For days, Swimmer and I asked each other meaningful questions, and I began mentally preparing for my first date in 14 years. But then Swimmer disappeared. I’m still not sure why. It felt like a failed first date, even though we never met for the proverbial cup of coffee. At least he didn’t lie and say that he’d call me, I reasoned – the silence from our dating website was loud and clear. Next, I met a divorced dad from my town. We emailed for a bit; then he asked for my number. One night after the

kids were asleep, Hometown called. He was nice, but I felt absolutely no spark. Our conversation was the mindless chit-chat that you have at a cocktail party with a stranger you don’t plan to see again. Still, I was pleased when Hometown asked me out. Maybe I’d have feelings for him in person. If not, the date would be good practice so that I’d be in better shape when I met someone I really liked. Scheduling our proposed date was tricky, though, because we both had our kids on different weekends. We had to settle for a day that was several weeks away. That didn’t give me a great feeling. How would I get alone time with this divorced dad regularly if I ended up liking him? While I was contemplating Hometown’s pros and cons, I learned that I had a Secret Admirer. Amused, I checked to see who it was. My dating website prompted anyone who used its search engine to play its Secret Admirer game by clicking on people who were appealing. It seemed like a gimmick to keep people on the website poring over prospective dates, so I hadn’t given much credence to past Secret Admirer alerts. This time, I realized that my Secret Admirer had secretly admired me before, so I gave serious consideration to his profile. He was cute, witty, well-read and an adventurous cook. He was 40 and wasn’t sure if he wanted kids. I crossed my fingers that he’d be content with someone his own age. I emailed him and soon we began texting. Within days, Texty and I were staying up past midnight, sharing deep insights about ourselves, thumbs tapping our smartphones. I’d never revealed myself this completely to a stranger before. I hadn’t even heard Texty’s voice, but it felt like a real connection. A week later, Texty and I met for lunch. Part of me wished that Hometown had been available for that practice first date – I was worried that I’d be rusty after 14 years. But our lunch was as warm and intimate as our late-night texting sessions. After a two-hour meal, Texty and I were hooked. Sometimes I marvel at my luck: I found someone special after going on only one date. But I now realize that I actually had my share of bad dates before I met Texty – they’d simply happened online, via email and by phone. A few months after our initial encounter, Texty met my son and daughter. He approached them with such enthusiasm and kindness (which they eagerly returned) that all of my fears about my children holding me back from a meaningful new relationship melted away. While everyone chatted comfortably, I revelled in the moment, smiling secretly to myself. Then I dove into the conversation with three of my favorite people. bh best health MARCH | APRIL 2017

WOW WOMEN

Lisa LaFlamme, chief anchor and senior editor for CTV National News, opens up about her astounding career and what really matters most. by INGRIE WILLIAMS | photography by RAINA + WILSON LISA LAFLAMME MAY NOT WORK A TRADITIONAL NINE-TO-FIVE DAY, BUT HER

weekdays are no less structured than the rest of ours. Rather than squeezing in a workout on the fly, she makes physical activity a multi-tasking, must-do essential for herself and her beloved chocolate lab, Toblerone (aka Toby). “Thanks to him, the most important thing I do is walk for 90 minutes every morning,” she says. “I do my morning news call in the park and, no matter what the weather is, the walk is an absolute must.” “It’s been part of my life for 20 years,” says LaFlamme. “No matter where I am, I try to walk. When I’ve been in conflict zones, I think about the daily walk I do at home. It’s calming, like therapy.” She visits her happy place on the weekends as well. “The walk is way more fun on a weekend,” she says. “We go together in a group: lots of my friends who have dogs or don’t have dogs. It’s a meeting point on a Saturday morning, and it turns into the better part of the day because I end up having breakfast or coffee.” When it comes to staying fuelled, LaFlamme admits to being less strict. “I’m one of those people who is perpetually trying to stay away from the things I love, which is chocolate and croissants,” she says. “I don’t have a great track record on that front, but I’m trying.”

THIS JUST IN

A DAY

IN THE

LIFE

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7 A.M.

11 A.M.

2 P.M.

First thing in the morning, I go through everything newswise, reading the newspaper, looking online and watching TV. I don’t think of it as working, but I suppose it is – it’s how I’ve always been. I can tell when I turn on my phone in the morning if something is happening internationally. If there are 105 emails, I know right away.

I take my dog, Toby, for his walk. During our walk, I’ll do my morning phone call with the office.

This is when I head to the office. I’m first up getting my hair and makeup done so that I’m ready.

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GUTTER CREDIT

LaFlamme lives to be plugged in. “I’m a total junkie for political podcasts,” she says. “I definitely embrace all these new and various ways I can consume information. And when I go to bed, I always have a podcast on.”

WE ASK ALL OUR WOW WOMEN… What do you wish you knew then that you know now? “I wish when I was younger I had learned how to disregard non-constructive criticism and not take it personally – especially when it’s about clothing or a hairstyle. It took years to get skin this thick. You have to be confident in what you’re doing and sure about your work and forget about all that stuff. That is a hard thing to do – even today.”

What’s your best advice?

GUTTER CREDIT

“It was from my father, who said,‘Don’t follow a paycheque; follow your passion.’ Both of my parents fully encouraged me to do what I wanted. Find something you love because you spend more time in your work than anything else.”

3 P.M.

10 P.M.

11 P.M.

We have our big story meeting, where reporters pitch us their stories. I have such an incredible team – they’re very collaborative. It’s rewarding working with people who are so into it and smart on so many levels when we’re analyzing what stories we’re going to do. It’s a debate every day.

We’re working right up until two minutes to 10 p.m., which is when the first show airs for the East Coast.

The 11 o’clock is the same show basically. Sometimes there’s a change if news breaks in between. The next thing I know, it’s 11:30 p.m. and the day is done. It flies by! best health MARCH | APRIL 2017

Her appetite for news stems from an inherent curiosity – a childhood spent asking people questions. “It was called ‘mouthy’ in my family, but I managed to morph that curiosity into a job I love,” she says. Inspired by a passion for writing, LaFlamme knew that she wanted to be a reporter by her early high-school days. She met with a grade nine guidance counsellor who decreed that she needed physics for journalism. “At 52 years of age and having been in this industry for nearly 29 years, I can tell you I don’t think I’ve ever had to use physics,” she says, “but I took it and managed to scrape through it.” It’s an early example of tenacity from “someone who was not raised to be precious but raised to be tough.” After finishing high school, LaFlamme spent 18 months in Europe, including 12 months in France working as a nanny, freelancing at a radio station and auditing university classes. “I loved France,” she says. “I could have stayed there my whole life, to be honest, but my parents said I had to get serious.” LaFlamme enrolled at the University of Ottawa, drawn to the bilingual curriculum – it was an added bonus that Canada’s top politicians visited to lecture on campus. “It was the perfect program for me,” she says. “I wrote for the paper and, most importantly, I did a radio show every week called Culture Bunker. I had a chance to interview whoever came through the National Arts Centre. It was a really good confirmation for me that I loved this world and wanted more of it.” More proved tricky to come by, but LaFlamme stuck it out, wavering only slightly. “I applied to law school because I couldn’t get a journalism job after graduating,” she says. “I was just about to go when I managed to get work for four hours on Saturday and four hours on Sunday, writing copy and splitting scripts for the local radio/ TV station in Kitchener.” From there, LaFlamme worked up the ranks in local radio and TV news until a game-changing day in 1996, when the president of CTV National News at the time asked her to come in for a job interview. “I still remember where I was standing when I answered the phone,” she says. “There were no cellphones then. I think as soon as I hung up, I burst out crying because I wanted that so much,” she recalls of the opportunity to work on a national team. “That was definitely a ‘moment’ as far as the trajectory of my career. That phone call and that interview changed my life, and I had no idea. It has just been a great journey. I really have been blessed to cover every major story since 1997 on a national and international level.” She cites 9/11 as another turning point. “Personally, it was life changing because it sent me to Iraq and Afghanistan, and I never looked back,” she says. “I just followed that path for over a decade.” Then, in 2010, LaFlamme was

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appointed the successor to Lloyd Robertson, who she calls “the king,” as the full-time anchor for the national weekday newscast – a job she loves and feels lucky to have. “I knock on wood and pinch myself all the time,” she says.

IT’S THE LITTLE THINGS

Despite being at the epicentre of breaking news, LaFlamme doesn’t rely on a big story to create a meaningful day. Instead, she seeks out the joys of the daily grind. “At the end of every day, when I come home, I go through it all in my head,” she says. “What we work toward all day is creating a show that flows like a good conversation. I don’t want anybody at a commercial break to say ‘OK, I’m going to bed now’ because they need to see the story that’s coming up. I’m proud of the show and the team I work with.” Having been honoured with many prestigious awards in her career, LaFlamme chooses to look beyond accolades to shape her definition of success. “Maybe we focus too much on the big success that really affects such a small part of the population and we don’t stress success on a smaller level enough, like education,” she says. “I don’t think of success as having to move mountains – very few people get to move mountains. But if we’re pushing molehills, then we might be doing OK. A happy life is a huge success.”

PAY IT FORWARD

For LaFlamme, who will be celebrating her sixth year helming the CTV national desk, retirement is nowhere near the horizon. Instead, she has a clear vision of future goals, including more work for organizations close to her heart, like Journalists for Human Rights. “If I got hit by a bus tomorrow and someone said ‘She did focus a lot on international issues, oppression and education of women and girls,’ that wouldn’t be a bad thing for me,” she says. It’s a cause that’s close to her heart. LaFlamme is an ambassador for Because I Am a Girl, a global campaign committed to ending gender inequality. She is also the legal guardian of Roya, a young woman who escaped Kandahar, Afghanistan, and is currently in post-secondary studies in Canada. “I think she can change the world,” LaFlamme says. “ To me, she embodies what every girl could be.” Still, LaFlamme knows there is more work ahead. “Sixty-three million girls are still not in school in this world, and that is wrong,” she says. “I don’t feel that I will ever be able to do enough to help shine a bright enough spotlight on that.” Her call to action is to find a way to reach out and provide support while encouraging others to make a donation or volunteer in their communities. “I think that, with a little bit of help, we could do a lot more for a lot more people.” bh besthealthmag.ca

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Stress Less!

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TA K E A WA LK O N

THE MILD SIDE

56 MARCH | APRIL 2017

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Eco-yoga – walking meditation combined with yoga in the woods – sounds a little “out there,” but it could be just the stress antidote you’ve been looking for | by JODY ROBBINS

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SHOULD’VE BEEN STRESSED: DEADLINES LOOMED LARGE,

my wallet was stolen the day before and, most worrisome, my dog had just been put on antidepressants. Yet, as I attempted tree pose in an endless forest outside of Canmore, AB, I was able to leave all that behind. It was a workday, but it no longer felt like one. I was able to centre myself again with a spot of eco-yoga. Derived from the Japanese practice of Shinrin-yoku, or forest bathing, eco-yoga is an outdoor spa treatment for the soul – and, boy, did mine need soothing. My go-to coping strategies (a bath, a goblet of wine and hot yoga, not necessarily in that order) just weren’t cutting it. Instead, I met up with Ronna Schneberger, a certified guide and yoga instructor in Canmore who teaches folks how to reconnect with themselves in nature. In recent years, there has been an increasing trend to practise outdoor yoga and even take your mat on a hike, but eco-yoga goes beyond that. It’s about exploring our deep (and often forgotten) connection with nature. It has its roots in yogic traditions, Buddhist teachings, forest bathing and various yoga styles. In Western cultures, we tend to associate yoga with the poses we do in a studio, but some gurus have found powerful ways to layer yoga with mindful moments outdoors, and Schneberger is one such pioneer. Though we live in a country blessed by nature, many of us don’t know how to get off the beaten path. Even if we do, creating a nourishing experience in

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the great outdoors seems beyond our reach. Yet, studies repeatedly show that being in nature has many benefits, from increasing the activity of cancer-fighting cells to lowering blood pressure. According to a 2012 study, memory and attention span increase by 20 percent after being outside for two hours or longer. Urbanization is associated with increased levels of mental illness and, today, eight in 10 Canadians live in urban areas. The Canadian Parks Council’s 2014 report, Connecting Canadians with Nature, estimates that we spend 90 percent of our time indoors – much of that tethered to a screen. Thanks to our sedentary lifestyles, we’ve become increasingly disconnected from the natural world. Going for a walk with a neighbour or taking the kids to the park competes with other tasks on our to-do-lists. By combining walking meditation with yoga, practitioners are able to better manage stress and reach moments of clarity. Eco-yoga is ideal for those who enjoy yoga but are looking to experience something deeper. It also helps outdoor enthusiasts connect with nature in a powerful way. Going through a big transition or something stressful? Eco-yoga is nature’s prescription to cultivate more calm in your life. My experience begins with sense meditation before meandering along the Grassi Lakes Trail outside of Canmore. Eyes gently closed, I inhale the crisp alpine air while envisioning my senses opening before exhaling the busyness of my mind. While working my breath, I’m reminded by Schneberger that the trees breathe in as I breathe out. I’m part of the photosynthesis process, and that feels pretty rad. After our meditation, we begin walking ever so slowly under canopies of trees at a pace where we can be fully present (that’s about one-quarter of our regular speed). A component of the eco-yoga experience, walking meditation helps you tune into a zen-like state while physically moving to a serene spot where you’ll flow through yoga poses. Walking along the trail and taking the time to pause and tune into my senses, I see it anew. I’ve hiked this area before, but how haven’t I noticed that deep russet hue of the pine needles littering the ground? What else have I been missing? “Being able to slow down and drink in the landscape is an eye-opener for sure,” says hiking guide and eco-yoga enthusiast Kristi Beetch. “I feel connected to nature in a different way. It almost feels like the mountains and meadows have a heartbeat.” Spacing ourselves out along the trail, there are times when I can’t see anyone around me. It feels like I’m alone in this wildlife corridor, but I’m not worried. Normally, I’d worry about surprising a predator, but for the first time I’m remarkably at ease here in these woods. It feels like home. “Take this as an opportunity to explore the timeless

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nature in yourself and the outdoors,” whispers Schneberger as we pause for another sense meditation. “At some point, there’s an inquiry into where I stop and where this place begins. You might not know when and where that’ll happen, but at some point it just becomes oneness.” Eventually, we arrive at the Grassi Lakes. It’s a brisk morning, so we start with some sun salutations to get the energy flowing. To my surprise, I enjoy the sensation of the ground, feeling tiny stones under my palms. Mats aren’t used in eco-yoga – here in the Rockies, the vegetation is so fragile that laying a mat on the grass is apt to destroy it. Sufficiently warmed up, we move on to partner and grounding poses. Schneberger customizes each session to the weather, client and location. Despite being a hotyoga fanatic and moving through these poses on a chilly day, I feel more open and limber. There are times between poses when we simply sit and reflect. A deep feeling of gratitude washes over me as I take in the emerald coniferous carpet that frames this glassy lake. Absorbing nature’s eye candy, my brain doesn’t flitter off as it usually does. All that matters is being here now. Those city stressors seem oh so far away. bh besthealthmag.ca

60 MARCH | APRIL 2017

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besthealthmag.ca

Treat Yourself!

BUTCHART GARDENS, BRENTWOOD BAY

APPROVED

VIC TOR

Looking for a hip and healthy getaway? Our gold-star recommendation is BC’s capital. Long known as Canada’s sleepy retirement hub, this little gem is poised to shake, rattle and roll its way into the hearts of travellers. | by BETH THOMPSON

GUTTER CREDIT

IF NECESSITY IS THE MOTHER OF INVENTION, THEN WHO’S THE MOTHER OF REINVENTION?

My money is on Victoria, BC, where the original British invaders have been usurped by a shiny new sector: the millennials. Thanks to a burgeoning tech community and more-affordable real estate (compared to big sis Vancouver), younger Canadians are pouring into this pretty waterfront city that hugs the shores of Victoria Harbour on the southeast side of Vancouver Island. What does all that mean for visitors? Well, for starters, a plethora of food, fun and fitness opportunities! Get started on your adventure with our guide to the new (and improved) Victoria.

best health MARCH | APRIL 2017

The Magnolia Hotel & Spa has earned its stripes. At this award-winning boutique hotel, the rooms are charming, and the staff, even more so. As soon as you walk through the door, you get the sense that you matter. From remembering your name to helping you find your way around the city, this fleet is on fleek. The fact that you’re only a block away from Victoria venues like its picturesque harbour, main shopping district and chic eateries is a bonus. But it’s the Curated Trails program for either walkers or bikers that we loved most. The Bikes, Beans & Blooms Package is perfect if you’re looking for a healthy way to sightsee. This bike tour (bikes available from the concierge) will have you pedalling over to Antique Row and stopping for gourmet doughnuts and coffee before heading to Abkhazi Garden and Beacon Hill Park. Instagramworthy all the way – and a gentle workout, too. Finish the day with a massage from the full-service on-site spa. Rooms start at $199. For info, visit magnoliahotel.com.

PLAY HERE

A trip to this city would be incomplete without some leisure time on the ocean. There are dozens of tour and fishing boat operators to choose from, but the one that really takes the Victorian out of Victoria is West Coast Best Coast by The London Chef. The six-hour event starts with mimosas and brunch on board. Nuff said, right? But wait, there’s more: The dynamic host, chef Dan Hayes, both entertains and informs on this fishing charter-cumwater party. Not only will you learn about the area’s sustainable seafood options but you’ll also get a chance to drop crab traps and savour fresh sashimi prepped by Hayes as you sip your bubbly. He makes it look so easy, you’ll be inspired to improve your own culinary skills, which, coincidentally, you get a chance to do once you dock. A quick walk to the chef’s cooking school and you’ll wash up and get set to cook (and eat) what you caught that morning. It makes for an unforgettable day! Packages

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start at $235. Offered May to September or by special request. For more info, visit thelondonchef.com.

EAT HERE

If cooking on holiday isn’t your idea of, well, a holiday, don’t worry: A recent explosion of eateries means you won’t have to lift a finger, except to call a cab. But given that Victoria is such a walkable city, you probably won’t even have to do that.

FOR LUNCH Get your health fix at Be Love, a family business flourishing under the watchful eye of brother and sister Heather and Joe Cunliffe and their father, Ayrie. Here, you’ll find dishes that are rich in flavour but free of wheat, dairy, gluten and processed sugar. Even the wine list is organic and natural. Cheers! Check out the menu at beloverestaurant.ca. FOR DINNER OR DRINKS Sometimes the best way to fully enjoy the present is to step back in time, which is exactly what you’ll experience when you walk into Little Jumbo. It has the air of an old-time speakeasy – a Prohibition-style bar that is set back from the street – and offers creative cocktails and savoury share platters. The cocktail menu changes frequently, but don’t worry: There’s always something innovative on the list, with names to match: Holy Shiz or Big As Your Head. See what we mean? Check out the current menu at littlejumbo.ca. ANYTIME Small plates are big business, and your options

are plenty: Start with the Catalano Restaurant & Cicchetti Bar, which offers a good mix of Spanish and Italian cuisine (“cicchetti” is Venetian tapas), or head over to Perro Negro, which offers up a seemingly endless menu of tapas and wine from Spain (and BC, too). Not to be missed are the croquetas (the flavours change daily) and warm bacon-wrapped dates. Sweet and savoury, nailed. Check out the menus at ferrisoysterbar.com/catalano-restaurant and ferrisoysterbar.com/perro-negro. bh besthealthmag.ca

ISTOCK

STAY HERE

1. VICTORIA’S INNER HARBOUR IS RIGHT IN THE CITY’S CORE 2. ENJOY THE OCEAN BY KAYAK 3. DAN HAYES, THE LONDON CHEF 4. FRESH PRODUCE ABOUNDS AT LOCAL MARKETS 5. IDEALLY LOCATED MAGNOLIA HOTEL

GUTTER CREDIT

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EATS

PHOTO, STACEY BRANDFORD, FOOD STYLING, ASHLEY DENTON

MENUS + MOTIVATION

MUSSEL YOUR WAY TO HAPPINESS Seafood and shellfish contain tricky-to-get nutrients, such as zinc and vitamin B12, both of which are important for regulating mood. Not sure how to incorporate them into your daily diet? No problem. Food writer Annabelle Waugh has created four fabulous recipes that will help put a smile on your face. Just turn the page to get started.

best health MARCH | APRIL 2017

Stress Less!

HA PPY

APPROVED

MEALS (FOR GROWN-UPS)

GUTTER CREDIT

Feel-good foods that will put a smile on your face and a bounce in your step! These recipes have been developed to optimize mood-regulating ingredients, but all youâ&#x20AC;&#x2122;ll taste is goodness. | by ANNABELLE WAUGH

photography by STACEY BRANDFORD food styling by ASHLEY DENTON | prop styling by LAURA BRANSON 66

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TIP Any grilling steak will do for this dish and cook approximately the same way as long as it’s the same thickness.

STRIP LOIN STEAK WITH CILANTRO-SUNFLOWER SAUCE MAKES: 4 PREP TIME: 35 MINUTES COOK TIME: 35 MINUTES

Two of the best sources of mood-boosting zinc are meat and seeds, so this juicy strip loin steak with a vibrant sunflower seed-based herb sauce is a great way to get more into your diet. A side of healthy serotonin-boosting carbs in the form of silky sweet potato mash rounds out this feel-good meal. Serve with your favourite green vegetable.

INGREDIENTS 2 sweet potatoes, peeled and cut into 1-inch (2.5 cm) chunks ½ tsp (2 mL) each salt and pepper 2 1-inch (2.5 cm) thick beef strip loin grilling steaks, trimmed (about 8 oz/250 g each) 2 tsp (10 mL) vegetable oil CILANTRO-SUNFLOWER SAUCE

⅓ cup (75 mL) unsalted roasted hulled sunflower seeds ½ cup (125 mL) fresh cilantro leaves ⅓ cup (75 mL) fresh flat-leaf parsley leaves 1 tbsp (15 mL) red wine vinegar 1 clove garlic Pinch salt 2 tbsp (25 mL) light olive oil

GUTTER CREDIT

METHOD

1. Arrange sweet potato chunks in a steamer basket set in a saucepan over 1 inch (2.5 cm) simmering water. Cover and steam until tender, about 25 minutes. Remove from steamer to bowl. Sprinkle with all but a pinch each of the salt and pepper; mash until smooth. 2. CILANTRO-SUNFLOWER SAUCE Meanwhile, in a small food processor, pulse sunflower seeds until finely chopped. Add cilantro, parsley, vinegar, garlic and salt; pulse until chopped. With the motor running, add oil in a thin, steady stream. Add water, 1 tbsp (15 mL) at a time, until desired consistency. (Make-ahead: Refrigerate in an airtight container for up to 3 days or freeze for up to 6 months.) 3. Meanwhile, sprinkle steaks with remaining salt and pepper. Heat a large skillet or grill pan over medium-high heat; brush with oil. Cook steaks, turning once, until cooked to desired doneness (about 8 minutes for medium-rare). Let stand for 5 minutes; slice across the grain. 4. Serve sliced steak over sweet potatoes; top with sauce. PER SERVING: 454 calories, 39 g protein, 25 g fat (6 g saturated fat), 17 g carbs, 3 g fibre, 86 mg cholesterol, 735 mg sodium best health MARCH | APRIL 2017

HAPPY MEAL S (FOR GROWN-UPS)

TIP If you’re in a hurry, the cooked quinoa will cool in about 10 minutes if you spread it out on a large tray.

QUINOA AND BLACK-EYED PEA SALAD WITH TAHINILEMON DRESSING MAKES: 4 PREP TIME: 35 MINUTES COOK TIME: 35 MINUTES

Pumpkin seeds contain an amino acid called tryptophan, which helps control anxiety, and zinc, another mood regulator. Throw in some satisfying quinoa, black-eyed peas, omega-3-rich chia seeds and a creamy tahini dressing and you have a hearty salad that’s sure to leave you feeling good.

INGREDIENTS

1 cup (250 mL) quinoa, rinsed ¼ tsp (1 mL) each salt and pepper ⅓ cup (75 mL) shelled pumpkin seeds (pepitas) 1 can (540 mL) black-eyed peas, drained and rinsed 1 cup (250 mL) diced English cucumber 1 cup (250 mL) red, orange and/or yellow grape tomatoes, halved 2 tbsp (25 mL) chia seeds ⅓ cup (75 mL) chopped fresh flat-leaf parsley ¼ cup (50 mL) crumbled feta cheese TAHINI-LEMON DRESSING

¼ cup (50 mL) lemon juice 3 tbsp (45 mL) tahini 2 tbsp (25 mL) extra-virgin olive oil 1 clove garlic, minced 2 tsp (10 mL) Dijon mustard ¼ tsp (1 mL) salt

For a vegan option, simply leave out the cheese.

MARCH | APRIL 2017 best health

1. In a saucepan, combine quinoa with 2 cups (500 mL) water, salt and pepper. Bring to a boil; reduce heat and cook, covered, until liquid is absorbed and quinoa is tender, about 15 minutes. Let stand, covered, for 5 minutes. Uncover, fluff with fork and let cool. (Makeahead: Refrigerate in an airtight container for up to 1 day.) 2. Meanwhile, toast pumpkin seeds in a skillet over medium heat, shaking pan often, until light golden, about 4 minutes; let cool. (Make-ahead: Store in an airtight container for up to 1 day.) 3. TAHINI-LEMON DRESSING Whisk together lemon juice, 3 tbsp (45 mL) water, tahini, oil, garlic, mustard and salt. (Make-ahead: Refrigerate in an airtight container for up to 2 days. Whisk before using.) 4. In a large bowl, combine quinoa, black-eyed peas, cucumber, tomatoes, chia seeds and all but 2 tbsp (25 mL) each of the parsley and toasted pumpkin seeds. Add dressing; toss to coat. Top with reserved parsley and pumpkin seeds; sprinkle with cheese. PER SERVING: 516 calories, 20 g protein, 26 g fat (4 g saturated fat), 56 g carbs, 12 g fibre, 8 mg cholesterol, 441 mg sodium besthealthmag.ca

GUTTER CREDIT

METHOD

PISTACHIO-CRUSTED SALMON WITH HERBED MINI POTATOES

EASY BOUILLABAISSE WITH ROUILLE

MAKES: 4 PREP TIME: 20 MINUTES COOK TIME: 45 MINUTES

MAKES: 6 PREP TIME: 10 MINUTES COOK TIME: 40 MINUTES

The omega-3 fatty acids found in fish, such as salmon, play an essential role in preventing depression. A tasty crust of pistachios adds not only a flavourful crunch but also a boost of vitamin B6 – a key player in emotional health and quality sleep.

Seafood and shellfish contain tricky-to-get nutrients, such as zinc and vitamin B12, both of which are important for brain health and mood. They’re also particularly delicious when simmered together in this classic French comfort-food soup and topped with rouille, a creamy garlic sauce (made with omega-3-rich flaxseed). Serve with lemon wedges and crusty bread.

INGREDIENTS HERBED MINI POTATOES

2 tsp (10 mL) extra-virgin olive oil 2 tsp (10 mL) chopped fresh thyme ¼ tsp (1 mL) each salt and pepper 1 pkg (680 g) mini yellow-fleshed potatoes 1 green onion, finely chopped 1 tbsp (15 mL) finely chopped fresh flat-leaf parsley 2 cloves garlic, minced PISTACHIO-CRUSTED SALMON

4 salmon fillets (150 g each) Pinch each salt and pepper 2 tbsp (25 mL) Dijon mustard 1 tsp (5 mL) liquid honey ½ tsp (2 mL) grated fresh ginger ½ cup (125 mL) shelled unsalted pistachios, chopped

METHOD

1. HERBED MINI POTATOES In a large bowl, stir together oil, thyme, salt and pepper; add potatoes and toss to coat. Scrape onto parchment-paper-lined rimmed baking sheet. Bake in a preheated 425°F (220°C) oven for 30 minutes, stirring once. 2. Remove potatoes from oven and sprinkle with onion, parsley and garlic; toss gently and push to one side of baking sheet. 3. PISTACHIO-CRUSTED SALMON Arrange salmon on other side of baking sheet. Sprinkle salmon with salt and pepper. Mix mustard, honey and ginger; brush over tops and sides of salmon. Sprinkle tops with pistachios. Return to oven. 4. Bake salmon and potatoes until salmon flakes easily when tested with fork and potatoes are tender, 12 to 15 minutes. PER SERVING: 562 calories, 33 g protein, 29 g fat (6 g saturated fat), 14 g carbs, 11 g fibre, 83 mg cholesterol, 260 mg sodium

TIP Find shelled pistachios in the bulk section of your grocery store or in bulk-food stores.

INGREDIENTS 1 tbsp (15 mL) extra-virgin olive oil 1 large sweet onion, sliced ½ tsp (2 mL) each salt and pepper ⅓ cup (75 mL) tomato paste 1 bottle (227 mL) clam juice ½ tsp (2 mL) crushed fennel seeds ½ tsp (2 mL) grated orange zest Pinch saffron (optional) 12 oz (350 g) skinless lean white fish fillets (such as cod, halibut and tilapia), cubed 1 lb (500 g) mussels, scrubbed 16 sea scallops (about 8 oz/225 g) 2 tbsp (25 mL) chopped fresh flat-leaf parsley ROUILLE

1 roasted red pepper, drained 2 tbsp (25 mL) ground flaxseed 1 tbsp (15 mL) lemon juice ⅓ cup (75 mL) light mayonnaise 1 clove garlic, pressed Pinch each cayenne pepper and saffron (optional)

METHOD

1. ROUILLE In a small food processor, whirl red pepper, flaxseed and lemon juice until smooth. Pulse in mayonnaise, garlic, cayenne pepper and saffron (if desired). Refrigerate for 20 minutes. (Make-ahead: Refrigerate in an airtight container for up to 2 days.) 2. In a Dutch oven, heat oil over medium heat. Cook onion, salt and pepper until onion is softened, about 5 minutes. Add tomato paste; cook and stir until a rusty-coloured coating forms on bottom of pan, about 5 minutes. Add clam juice, 1½ cups (375 mL) water, fennel seeds, orange zest and saffron (if desired); bring to a boil. Reduce heat, cover and simmer for 10 minutes. 3. Add fish, mussels and scallops. Cover and simmer until mussels open and fish flakes easily when tested, about 8 minutes. Discard any mussels that don’t open. Stir in parsley. 4. Ladle soup into bowls. Top with rouille. PER SERVING: 409 calories, 42 g protein, 19 g fat (3 g saturated fat), 16 g carbs, 2 g fibre, 67 mg cholesterol, 791 mg sodium bh

TIP For ultimate freshness, flaxseed is best ground right before being consumed. Grind it into a fine powder in a coffee grinder.

best health MARCH | APRIL 2017

NUTRITION

naturally

MEGHAN TELPNER

REISHI MUSHROOMS SPRING IS ON THE CUSP OF SPRINGING, AND BIRDS

THE GOODS

Reishi mushrooms are medicinal mushrooms that grow in northern Canada and China. They’re considered the “queen” in Chinese medicine and have been used traditionally for everything from autoimmune conditions to cancer. If you’re ever hiking through a Canadian forest, you might notice these beaming red disc-like mushrooms protruding from the trunk of a dying hemlock or other crucifer between May and July, but don’t harvest them or any others: Mushroom roulette is a dangerous game. The easier option is to pick up reishi mushrooms at a local herb store or check out the Reishi Elixir or Mushroom Hot Cacao with Reishi from Four Sigmatic. These brilliant instant drinks are bringing medicinal mushrooms to the masses.

THE BOOST

Reishi mushrooms have long been used in Chinese medicine as a nervous-system tonic, meaning they promote

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WANNA TRY THIS IN A RECIPE? besthealthmag.ca/ reishi-cappuccino

balance and calmness in the whole nervous system. They also serve as a symbol of well-being, divine power and longevity in Chinese culture. I’ll take seconds on that, please! Additionally, research has shown their effectiveness in preventing cancer, protecting the liver and gallbladder, healing viral and bacterial infections and offsetting the effects of diabetes. In the short term, reishi mushrooms act as an adaptogenic herb on the nervous system. This means that they can help us adapt to and cope with stress better. Awesome, right?

THE PLAN

Reishi mushrooms can be purchased in pieces or as a powder from your local health food store and simmered on the stove to enjoy as a tea. You can also find them in a mushroom blend as an immune supplement. The easiest way to enjoy reishi is as a water extraction, now available in many health food stores and made by the company Four Sigmatic. The key with adaptogenic herbs like reishi (maca works the same way) is to remember that it’s not about taking your whole supply at one time and thinking that you’re good for the month! The key is a moderate, regular intake. As a tonic herb, the benefits are cumulative, so having a cup of reishi tea once a day or a few times a week will do the trick. My favourite recipe? Reishi cappuccino. I’m sharing my recipe online: besthealthmag.ca/reishicappuccino. bh besthealthmag.ca

SHUTTERSTOCK

will soon be chirping. Even better, the days are getting longer and warmer. It’s that time of year when we start to feel more joyful and happy. What if we could enhance those molecules of delight with the foods we eat? If we accept that eating junk food makes us feel worse (you know it’s true!), then can we also accept that there are some foods that have the potential to make us feel awesome? If you’re ready, then it’s time I introduce you to the queen of medicinal mushrooms (no, not those types of mushrooms). Reishi (pronounced ree-shee) isn’t the kind of mushroom that you sauté in a stir-fry. Instead, you brew it up in a tea or what the fancy herbalist might call a “decoction.” It may sound more granola than you’re up for, but trust me: This is well worth trying.

You’ve got

reasons to take Strong Bones. One; the tibia. Two; the kneecap. Three; the hipbone. Four; that little bone that kind of sticks out from your wrist. Five through 57: all 52 bones in your feet. Fifty-eight through 206: all the rest of the bones in your body that not only support you, but do a whole bunch of other important things like creating fresh blood, detoxifying your system, and storing nutrients for the body. Every one of your 206 bones will thank you for taking New Roots Herbal’s StrongBones. This broad-spectrum formula provides naturally sourced calcium, amino acids, magnesium, and a host of other vital nutrients to support bone strength and growth to help defend you against the onset of osteoporosis—a nasty little disease that affects one in three women as they age. You can help maintain your strong, vibrant lifestyle for years to come with StrongBones. Don’t just get by—flourish.

Available at your local health food stores. newrootsherbal.com

meals T H A T heal

BRAIN FO OD

ISTOCK

One in five adults will experience mental illness during their lifetimes, according to the Canadian Mental Health Association. Reduce your odds by protecting your brain, starting with what you feed it. | by ALEX MLYNEK

72 MARCH | APRIL 2017

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ONDITIONS LIKE ANXIETY AND DEPRESSION ARE COMPLICATED AND CONNECTED TO A NUM-

ber of factors, including genetics, personality and environment. But Grace Wong, a Calgary-based registered dietitian who specializes in mental health nutrition, says eating well can help your brain function at its best, which can help regulate how you feel. “We know that there’s an association between a high-quality diet and a lower prevalence of mental illness,” she explains, “but we actually haven’t seen a direct cause and effect for a specific nutrient.” You need a variety of nutrients for brain health. “When you’re eating different types of foods, you’re more likely to get all the building blocks you require for optimal brain function,” she says. Ready to get started? Here’s a road map to eating in a brain-boosting way that will help you manage your mental health.

NUTRIENTS FOR YOUR

NOODLE GLUCOSE The brain’s preferred fuel source. Without a stable or consistent flow, our brain function and efficiency are affected. Sources include grains, fruits, beans and sweet potatoes.

GOOD FATS Since our brains are largely constructed of fats, good fats play a role in supporting communication within our brains. Sources include salmon and chia seeds.

AMINO ACIDS

CHART COURTESY OF GRACE WONG, RD, MSC

These building blocks of protein help form neurotransmitters, including serotonin and melatonin. We can produce some amino acids ourselves, but others, like tryptophan, come from food. Sources include turkey and tahini.

VITAMINS B6, B9 AND B12 All are key ingredients in the metabolism of neurotransmitters. Sources include beef, leafy greens and salmon, respectively.

VITAMIN B1 (ALSO KNOWN AS THIAMINE) This vitamin is involved in the metabolism of fats, carbohydrates and protein. Sources include pork and lentils.

MONDAY

WEDNESDAY

Stick to three meals a day and one or two snacks, or have four or five smaller meals. “Our brains need a consistent and steady flow of fuel,” says Wong. When meals are eaten on an irregular basis, the result can be poor concentration, irritability and moodiness. As well, this kind of eating can cause you to undereat or overeat and lose touch with feelings of hunger and fullness, she explains. Since anxiety and depression can cause changes in appetite, it’s important to be connected to these feelings.

Wong suggests that you check in with yourself on a regular basis to evaluate how you’re feeling about food and body issues. People living with depression or anxiety may not feel good about themselves some days. Many hope that changing their diets or bodies may change how they feel, so they’ll deprive themselves of nutrients, or they may feel unworthy and not practise self-care. Be compassionate and patient with yourself, and make a point of trying to eat at least one food you love to get through hump day.

TUESDAY

THURSDAY

It’s important to eat a wide variety of foods, says Wong. For this reason, she recommends staying away from crash or restrictive diets. Carbs (for glucose), protein (for amino acids), healthy fats and vitamins are essential and work together, and you can only get what you need by eating different types of foods. The B-vitamins that are important for brain health are water soluble, which means that our bodies don’t store them, so we have to replenish them. The good news is that B vitamins are widely available. Try ground flaxseed for vitamin B1, soy or eggs for vitamin B12, bananas or tuna for vitamin B6, and edamame or spinach for vitamin B9.

Drinking one or two cups of java is OK, but it’s important not to drink too much, says Wong. “Caffeine stimulates the brain and can give a short-term energy boost, but a high intake of caffeine can decrease the brain’s sensitivity to natural messengers.” says Wong. You could try swapping out one of your regular coffees or teas for a smoothie made with flaxseed oil (for omega-3s), Greek yogurt (for protein) and your favourite fruit (perhaps papaya, which is a good source of folate).

ON THE REGULAR

IN THE MIX

CHECK, PLEASE!

CONSIDER YOUR CAFFEINE

best health MARCH | APRIL 2017

THINK OF WAYS TO MAKE YOUR MEALS MORE SOCIAL

FRIDAY

SATURDAY

SUNDAY

Eating with others is one way to boost the quality of your diet, says Wong. Think of ways to make your meals more social. Host a potluck, invite your best friend out for a meal or start a work lunch club, where everyone takes turns bringing a dish to share. If some of your loved ones are housebound, make a point of visiting them to eat together. Wong notes that elderly people who don’t leave the house are at risk of nutrient deficiencies because they don’t have variety in their diets. When people eat alone, they may be less likely to eat a variety of foods because they lack the motivation to make an enjoyable meal or don’t make eating a priority.

Eating a varied and regular diet is easier if you have a plan. Think about what you can do to create a routine for meal planning, cooking and grocery shopping. But don’t worry, says Wong: There’s no need to make big changes all at once. “Don’t be too ambitious,” says she. “Start with what you have and slowly build on it.” Having a plan will also help when you feel less able to manage. “With depression, a lot of people lose their motivation to get up and engage with their day,” explains Wong. “With a major depressive disorder, people may not feel like they want to cook, grocery shop or eat, so they eat repetitive things. With anxiety, people may engage in emotional eating or may not eat at all as a way to cope when they feel overwhelmed.” If you are struggling, seek help. There’s no need to do this alone, says Wong.

Build your nourishment toolbox by trying out a new dish or ingredient today. For a snack, consider pistachios, which are packed with B vitamins (vitamin B6, folate and thiamine, to be exact) and high in the amino acid tryptophan, says Wong. Or give sunflower seeds, which are a source of vitamin B6 and amino acids, a go. You may already eat quinoa, which contains all of the essential amino acids, but how about amaranth? This versatile pseudocereal is high in protein and can be part of a salad, popped like popcorn or added to baked goods and soups. Or, try a new-to-you seafood. Mussels contain protein, thiamine and vitamin B12 and can be enjoyed steamed on their own, as part of a carb-rich pasta dish or in a stew. bh

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IT’S A PLAN

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Â» BITES

ONE INGREDIENT, T WO WAYS

CABBAGE

Not only does it provide texture, flavour and colour but cabbage also offers that irresistible combo of being low in calories and high in fibre

MARCH | APRIL 2017 best health

ISTOCK

by ABBEY SHARP, RD

besthealthmag.ca

ISTOCK

LET’S BE HONEST: CABBAGE HAS

never reached the superfood status of its cousin kale. It also hasn’t been co-opted into hot hipster dining culture the way its baby brother the Brussels sprout has. Sadly, cabbage’s claim to fame is relegated to sharing a name with a semicreepy doll from the ’80s, an old-school diet (remember cabbage soup?) and memories of your mom’s kitchen smelling like farts. It’s a tough history for any vegetable to recover from, but we say that this is cabbage’s year to shine. Available in a variety of colours, textures and shapes, cabbage is one of the most versatile and inexpensive vegetables on the market. Serve it raw and it lends an addictive crunch that puts full-fat croutons to shame. Braise or sauté the veggie and relish its natural sweetness and supple texture. Not only does it offer fantastic texture, flavour and colour but it’s also an underappreciated star in the nutrition department. One cup of cabbage clocks in at just over 15 calories and provides almost two grams of digestionsupporting fibre, making it a satisfying way to bulk up any salad, soup or casserole. Cabbage is a member of the brassica family, along with other foodie favourites like kale, broccoli, cauliflower, bok choy and Brussels sprouts – the latter two being considered cabbage themselves. Brassica vegetables like cabbage have been studied extensively for their potential anti-cancer properties, with some research showing a link to a reduced risk of certain types of cancer. Cabbage is also a powerhouse of flavonoid and phenolic antioxidants, with the red variety packing an extra-potent dose of anthocyanins. Research suggests that anthocyanins may help protect against heart disease, cancer and even cognitive decline. Popular cabbage varieties include standard green, red, savoy and napa. Feel free to experiment to find your favourite one.

WEEKNIGHT

MAPLE-GLAZED SALMON WITH BRAISED CABBAGE & APPLES MAKES: 4 PREP TIME: 10 MINUTES COOK TIME: 15 MINUTES

Cabbage can be a hard sell for fussy eaters, so this combo may read like a dinner-hour nightmare. Not anymore! Consider it the gateway recipe to open up possibilities for picky palates. The sticky, sweet, spicy and umami-rich glaze makes fish-phobes forget their fears, while the apple-laced cabbage will quickly become your family’s go-to weeknight side. This 30-minute meal is easy enough for a hectic weeknight but elegant enough to serve to guests.

INGREDIENTS 4 (4 oz/125 g) salmon fillets, skin removed Salt and pepper, to taste 1 tbsp (15 mL) olive oil ½ head red cabbage, cored and finely shredded 2 apples, cored, peeled and julienned 1 tbsp (15 mL) + ½ cup (125 mL) water 1½ tbsp (22.5 mL) + 2½ tbsp (37.5 mL) maple syrup 2 tsp (10 mL) + 1½ tbsp (22.5 mL) sodium-reduced soy sauce 1½ tsp (7 mL) ginger, finely grated 2 tsp (10 mL) cornstarch 2 tbsp (25 mL) toasted sliced almonds (optional) 2 tbsp (25 mL) green onions, thinly sliced on an angle (optional)

METHOD

1. Preheat oven to 450°F (230°C). Place fish on a baking sheet, skin side down. Season with salt and pepper to taste. Bake for 10 to 15 minutes or until fish turns opaque. 2. Meanwhile, heat oil in a saucepan over medium heat. Add cabbage, apples, 1 tbsp (15 mL) of the water, 1½ tbsp (22.5 mL) of the maple syrup, 2 tsp (10 mL) of the soy sauce and salt and pepper to taste. Bring mixture to a simmer, cover with lid and cook until cabbage is wilted and softened, about 10 minutes. If you find that the pan starts to get dry, add another ¼ cup (50 mL) of water. 3. While fish and cabbage are cooking, mix together ½ cup (125 mL) of the water, 2½ tbsp (37.5 mL) of the maple syrup, 1½ tbsp (22.5 mL) of the soy sauce, ginger and cornstarch in a small saucepan. Warm over medium heat until the sauce bubbles and reduces to a thick, syrupy glaze, about 4 minutes. 4. Before serving, brush glaze generously over fish. Divide cabbage among 4 plates, serve with fish and garnish with sliced almonds and green onions (if desired). PER SERVING: 486 calories, 29 g protein, 24 g fat (5 g saturated fat), 39 g carbs, 5 g fibre, 69 mg cholesterol, 381 mg sodium

best health MARCH | APRIL 2017

WEEKEND

SLOW-COOKER QUINOA CABBAGE ROLLS SERVES: 6 PREP TIME: 10 MINUTES COOK TIME: 8 TO 9 HOURS ON LOW HEAT OR 4 TO 5 HOURS ON HIGH HEAT

This slow-cooker cabbage roll recipe updates a comfort-food classic by swapping white rice for protein-packed quinoa and trimming the fat by replacing some of the ground beef with chopped mushrooms. Since using cabbage as our “roll” isn’t enough to satisfy our cabbage cravings, we snuck its fermented counterpart (sauerkraut!) into the sweet and tangy sauce, too. These fix-it-and-forget-it cabbage rolls are the key to an impressive yet worry-free Sunday supper.

INGREDIENTS

METHOD

1. Bring a pot of salted water to a boil over high heat. Boil cabbage leaves for 2 minutes. 2. In a bowl, whisk together tomato sauce, sauerkraut, tomatoes, ½ tsp of the paprika, honey and Worcestershire sauce. In a food processor, pulse mushrooms until they resemble ground meat in texture. 3. In another bowl, combine mushrooms, cooked quinoa, egg, onion, carrot, garlic, 1 tsp of the paprika, ground beef, ground turkey and pinch each of the salt and pepper. Scoop about ⅓ cup (75 mL) of the ground turkey mixture into the centre of each cabbage leaf. Roll up leaves, tucking in ends. Place in a slow cooker, smother with tomato sauce and cover with lid. 4. Cook on low heat for 8 to 9 hours or on high heat for 4 to 5 hours. Season sauce with salt and pepper to taste before serving. 5. Serve cabbage rolls with tomato sauce and a sprinkle of parsley. PER SERVING: 308 calories, 22 g protein, 11 g fat (3 g saturated fat), 34 g carbs, 8 g fibre, 90 mg cholesterol, 333 mg sodium bh

MARCH | APRIL 2017 best health

CRUNCH TIME KNOW YOUR VARIETIES GREEN

Crispy, sturdy and inexpensive, green cabbage is the classic go-to for crunchy slaws. It has a mild, peppery flavour that mellows with cooking.

PURPLE/RED

Almost identical in texture to green cabbage but with a more vibrant hue and earthy flavour, purple/red cabbage provides a pretty colour contrast in salads.

SAVOY/CURLY

More tender and milder than its green and red cousins, savoy/curly cabbage is delicious braised or used as a low-carb “taco” in place of tortillas.

NAPA/CHINESE

Milder and sweeter than other cabbages, napa/ Chinese cabbage is ideal for making kimchi or adding to Asian stir-fries.

SHUTTERSTOCK

1 head savoy cabbage, leaves separated and tough end of rib removed 1½ cups (375 mL) low-sodium tomato sauce ½ cup (125 mL) low-sodium sauerkraut, drained and rinsed well 1 (28 oz/794 mL) can diced tomatoes, drained well ½ tsp (2 mL) + 1 tsp (5 mL) smoked sweet paprika 1 tbsp (15 mL) honey ½ tsp (2 mL) Worcestershire sauce 8 oz (225 g) mushrooms, coarsely chopped 1 cup (250 mL) quinoa, cooked 1 large egg 1 cup (250 mL) white or yellow onion, finely minced 1 cup (250 mL) carrot, finely grated 1 clove garlic, finely minced ½ lb (8 oz) extra-lean ground beef ½ lb (8 oz) extra-lean ground turkey Salt and pepper, to taste Fresh flat-leaf parsley, chopped

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SMARTER, BET TER, FASTER

THE NEW WAY TO

pasta On the table in 30 minutes or less, these noodle recipes skimp on time but not on flavour. Make room in your recipe file for four new weeknight favourites. | by CLAIRE TANSEY

GUTTER CREDIT

photography by STACEY BRANDFORD food styling by ASHLEY DENTON

prop styling by LAURA BRANSON

best health MARCH | APRIL 2017

SMARTER, BET TER, FAS TER

THE NEW WAY TO PASTA

spaghetti & ZUCCHINI POMODORO

MAKES: 4 PREP TIME: 10 MINUTES COOK TIME: 30 MINUTES

Eating pasta truly al dente makes it more filling and less of a carb hit. It shouldn’t be chewy but rather the texture of a fresh stick of gum. Spiralized zucchini effortlessly subs in for half the pasta here, adding bulk, vegetables and nutrition.

INGREDIENTS 2 tbsp (25 mL) canola oil 1 small onion, finely chopped ¼ tsp (1 mL) salt 2 garlic cloves, chopped 1 (796 mL) can San Marzano tomatoes, coarsely crushed 8 leaves fresh basil, plus more for serving 1 (225 g) pkg spaghetti 2 small zucchini, spiralized (about 3 cups/750 mL) Freshly grated Parmesan cheese

ONLY

350+ CALORIES!

No spiralizer? Use a vegetable peeler to shave zucchini into long, thin ribbons and use pappardelle instead of spaghetti.

MARCH | APRIL 2017 best health

1. Heat oil in a medium pot over medium heat. Add onion and salt; cook until onion is softened, about 4 to 6 minutes, reducing heat to low as needed so the onion won’t burn. Add garlic; cook for another 2 minutes. Add tomatoes (and their juices). Bring to a low simmer and cook, stirring occasionally, for 20 minutes or until slightly thickened. 2. Purée with an immersion blender. Stir in basil leaves. 3. Cook spaghetti in a large pot of boiling, salted water just until tender. Try setting a timer to 1 minute less than recommended on the package. (The pasta should have a similar texture to the first bite of a stick of gum.) Add zucchini, return to a boil and drain immediately. 4. Divide spaghetti and zucchini evenly among 4 warmed bowls. Top with sauce and additional basil leaves. Sprinkle with cheese. PER SERVING: 358 calories, 12 g protein, 10 g fat (2 g saturated fat), 57 g carbs, 9 g fibre, 6 mg cholesterol, 573 mg sodium besthealthmag.ca

GUTTER CREDIT

METHOD

farfalle

GUTTER CREDIT

WITH GARLICK Y R APINI &Â RICOT TA

best health MARCH | APRIL 2017

SMARTER, BET TER, FAS TER

THE NEW WAY TO PASTA

WHOPPING

40G PROTEIN!

pasta

PAN BAGNAT WITH TUNA & OLIVES MAKES: 4 PREP TIME: 10 MINUTES COOK TIME: 25 MINUTES

Pan bagnat is a type of tuna sandwich from the south of France. It’s fresh and light and packed with superfoods like anchovies and garlic – flavours that marry perfectly with whole wheat pasta. Bulking up the dish with fresh arugula means that you can use less pasta and create a dish that’s part salad, part main course and entirely delicious.

INGREDIENTS 1 (325 g) pkg short whole wheat pasta (about 5 cups/1.25 kg) 2 tbsp (25 mL) red wine vinegar 1 anchovy fillet 1 small garlic clove, peeled ½ tsp (2 mL) Dijon mustard 2 tbsp (25 mL) extra-virgin olive oil 1 (551 mL) pkg cherry tomatoes, halved ½ cup (125 mL) sun-dried black olives ½ cup (125 mL) chopped fresh parsley 4 cups (1 kg) packed baby arugula 2 (170 g) cans light tuna packed in water, drained ½ cup (125 mL) crumbled feta

The most flavourful, best-textured whole wheat pastas are made in Italy.

MARCH | APRIL 2017 best health

1. Cook pasta in a large pot of boiling salted water just until tender, about 9 minutes. Drain and rinse briefly with cold water. 2. In a small blender, combine vinegar with anchovy, garlic and Dijon mustard. Purée until smooth. Add oil and purée just to combine. 3. In a large bowl, combine three-quarters of this dressing with drained pasta, cherry tomatoes, olives and parsley. 4. Divide arugula among 4 shallow bowls. Top with pasta mixture; then top each with tuna. Drizzle with remaining dressing. Sprinkle with feta. PER SERVING: 551 calories, 40 g protein, 16 g fat (4 g saturated fat), 60 g carbs, 9 g fibre, 54 mg cholesterol, 458 mg sodium

besthealthmag.ca

GUTTER CREDIT

METHOD

CREAMY LEMON

linguine WITH SPINACH

UNDER

GUTTER CREDIT

400 CALORIES!

best health MARCH | APRIL 2017

SMARTER, BET TER, FAS TER

THE NEW WAY TO PASTA CREAMY LEMON LINGUINE WITH SPINACH

FARFALLE WITH GARLICKY RAPINI & RICOTTA

MAKES: 3 PREP TIME: 5 MINUTES COOK TIME: 25 MINUTES

MAKES: 3 PREP TIME: 10 MINUTES COOK TIME: 25 MINUTES

Cooking pasta in this way – boiling it altogether instead of adding it to boiling water – is really fast and makes the pasta creamy and luxurious. When pasta is stripped down like this, it’s even more important to use the best-quality dried pasta you can find.

Rapini is a lovely partner for this pasta dish. Often overlooked because of its bitter taste, rapini (which is rich in vitamins A and C) mellows out with long cooking times, and the garlic and chili flakes are a nice match to its robust flavour. Bonus: Cooking pasta in this way adds creaminess – without any cream!

INGREDIENTS 2 tbsp (25 mL) butter 6 cups (1.5 L) tightly packed baby spinach Zest of 1 lemon, finely grated and chopped 2 tbsp (25 mL) lemon juice ½ tsp (2 mL) salt, divided Freshly ground pepper, to taste 1 (225 g) pkg linguine Freshly shaved Parmesan cheese

METHOD

1. Melt butter in a medium saucepan over medium-high heat. Add 3 cups (750 mL) of the spinach and cook until it wilts completely. Add remaining spinach and cook until wilted. Turn off heat and stir in lemon zest and juice and ¼ tsp (1 mL) of the salt. Season with fresh pepper to taste. 2. Place linguine in a large, wide saucepan. (It should be able to lie flat, but it doesn’t have to be in a single layer.) Add enough cold water to cover linguine by about 1 inch (2.5 cm). Add remaining salt and place pan over high heat. Stir with tongs every now and then. Once it comes to a boil, keep stirring until pasta is just tender. (The whole process should take about 15 minutes.) As soon as it is barely tender, use tongs to transfer pasta directly to pan with spinach mixture. 3. Turn heat to medium and stir to incorporate spinach mixture with pasta. Serve immediately, topped with grated Parmesan. PER SERVING: 384 calories, 15 g protein, 12 g fat (6 g saturated fat), 56 g carbs, 4 g fibre, 32 mg cholesterol, 643 mg sodium

INGREDIENTS 1 bunch rapini (about 450 g) 2 tbsp (25 mL) canola oil 3 garlic cloves, chopped ½ tsp (2 mL) chili flakes ¾ tsp (4 mL) salt, divided 2½ cups (625 mL) farfalle (about 175 g) ⅓ cup (75 mL) ricotta cheese

METHOD

1. Bring a large pot of salted water to a boil. Trim off and discard tough stems of rapini; chop rapini into 1-inch (2.5 cm) lengths (you should have 6 cups/1.5 L packed rapini). Add to boiling water and cook for 2 minutes. Drain and rinse well with cold water. 2. Heat oil in a medium pot over medium-low heat. Add garlic and cook for 2 or 3 minutes or until softened but not golden. Add chili flakes and ½ tsp (2 mL) of the salt; add drained rapini. Cook, covered, for 6 to 8 minutes or until rapini is softened. 3. Place farfalle in a medium pot and cover by 2 inches (5 cm) with cold water. Add remaining salt. Bring to a boil over high heat, stirring often. Continue to cook, stirring often, just until tender. Drain and immediately transfer rapini to pan. Stir well to combine and coat. Serve topped with a dollop of ricotta. PER SERVING: 416 calories, 20 g protein, 15 g fat (3 g saturated fat), 50 g carbs, 6 g fibre, 17 mg cholesterol, 735 mg sodium bh

OFF THE SHELF Need to get dinner on the table even faster? We’re loving the new PC Mac & Cheese Ravioli Traditional Italian Filled Egg Pasta, $8. In a scrumptious twist, it replaces elbow macaroni with stuffed squares and doesn’t skimp on cheesy goodness. The best part? It’s ready in less than 10 minutes, says Loblaw spokesperson Kathlyne Ross.

MARCH | APRIL 2017 best health

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