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s t n e t n o C ON THE COVER 16

Start here if you’re keen to retire your spare tire

METABOLISM MAKEOVER The trick to boosting your burn

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YOU, HEALTHIER No fad diet or gym membership in sight

40

KNEAD TO KNOW Is gluten-free really the best thing in sliced bread?

55

10 MINUTES TO A PAIN-FREE BACK Ditch meds for simple stretches and say buh-bye to that achy breaky back

64

GET MORE ENERGY, EAT EGGS Crack one for breakfast and enjoy a day-long boost

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SNEAK IT IN! Veggies are having a moment in burgers, Pad Thai & more

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SWIPE RIGHT Seriously savvy anti-agers

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Start here if you need to retrofit your diet

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BEST YOU 36

BEST REMEDY

BEST LOOKS 83

Open wide. Your health may depend on it

40

AGAINST THE GRAIN

Tools, trends, tips and more

88

Is gluten-free the healthiest choice?

What you’re missing if you go g-free

44

SICKENING TRUTH Imagine being ill and no one believes you.

It happened to these women.

48 52

BEAUTY QUEENS Forget #tbt, some of these classics throw back a century – with good reason

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A IS FOR ATHLEISURE Fitness wear that takes you anywhere

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A LITTLE EXTRA ON THE SIDE Why three is no longer a crowd

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Pretty bags

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WOW WOMEN

TRAVELLING TOWARD WELLNESS Say ah to the spa

Meet Saje founder Kate Ross LeBlanc

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10-MINUTE TUNEUP

IN EVERY ISSUE

Put your back into it and ease the ache

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CAMP QUEST Bring your brain, no tent required

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ECO-FY YOUR LIFE Six ways to change your day

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BEST GETAWAYS Vacation wonderland.

Win a trip to Jamaica!

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in Fitness, Nutrition + Wellness

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NEWS UPDATE

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DO-GOODERS

Ingenious ways to sneak in more veggies at dinner

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INSTATRIP

THE NEW NOSH

111 112

SHOPPING GUIDE BEST FOR LAST

An overview of adult orthodontics

MORNING GLORY Make the first meal of the day the best one

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BEST ADVICE Expert-led Q+A on tummy troubles, wellness challenges + skincare safety

BEST EATS 63

EDITOR’S WELCOME WHAT’S ONLINE LETTERS TO THE EDITOR NEWS BRIEFS

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Nature’s Path 24 hours in…Kelowna

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It’s all Greek to me! Why a diet as old as time can make you feel as good as new

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Crowd-sourced inspiration besthealthmag.ca

TOP PHOTO, YVONNE DUIVENVOORDEN; FOOD STYLING, LUCIE RICHARD; PROP STYLING, CATHERINE MACFADYEN; BACKPACK, LUIS ALBUQUERQUE; STYLIST, DEE CONNOLLY

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

BETH THOMPSON EDITOR-IN-CHIEF ART DIRECTOR DEPUTY EDITOR, BEAUTY & WELLNESS ASSOCIATE EDITOR EDITORIAL ASSISTANT CONTRIBUTING EDITORS BEAUTY FOOD STYLE COPY WEB EDITOR

JACKIE SHIPLEY KAREN ROBOCK JANNEN BELBECK COURTNEY REILLY-LARKE

Sorry, we forgot to mention Almond Fresh also comes unsweetened.

MEGAN KIRKWOOD ALISON KENT INGRIE WILLIAMS CORINNA REEVES MELISSA GREER

CONTRIBUTORS Luis Albuquerque, Robyn Baldwin, Diana Ballon, Lisa Bendall, Stacey Brandford, Dee Connolly, Alyssa Dow, Yvonne Duivenvoorden, Kim Jeffery, Stephanie Joanne, Penny Kendall-Reed, Sydney Loney, Catherine MacFadyen, Alex Mlynek, Lucie Richard, Geoffrey Ross, Carlyle Routh, Abbey Sharp, Anna Sharratt, Michele Sponagle, Sheri Stroh, Margaret Swaine, Grace Toby, Paul Weeks, Aimée Wice

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At just 35 calories per serving, Almond Fresh Unsweetened Original keeps your day light and refreshing.

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EDITOR’S LET TER

8

…HAS BEEN A LONG AND WINDING

WIN A TR IP

road – to paraphrase the Fab Four. I think that puts me squarely in the majority: Anyone who has ever had the determination to make healthy choices is familiar with the slog. Whether it’s losing weight, getting fit or aging well, the challenges that accompany the mission can feel overwhelming. We quit, repeatedly. We curse, often.

You know what that makes us?

Human. The magical thing is, we keep at it, trying to be better, stronger, fitter.

In that spirit, I’m excited to introduce a winning formula that will help you reach your goals. We call it the Slow Change Plan (SCP): implementing small and simple modifications that BETH THOMPSON become a pleasurable part of your day.

Editor-in-chief Here are a few examples. In our Best FOLLOW ME ON @MOREBETH2 Advice section (page 20), our naturopath advocates for exercises you’d never file under “workout”: a short walk, bowling, even dancing. The no-brainer idea is that by choosing something you like, you’ll stick to it. But more importantly– and less obvious– is that by engaging in enjoyable activities, you’ll keep stress in check. The corollary is sobering: Doing exercise you dislike will increase your stress levels and undo any potential benefits.

In our New Nosh column, “It’s All Greek To Me” (page 76), we’re exploring a diet as old as time: the Mediterranean diet. This ancient way of eating has major health cred, protecting against diabetes, heart health and cancer, says dietitian Rosie Schwartz. That’s fabulous news, of course, but what we also love is the essence of the diet. “The Mediterranean diet is about enjoying meals together.”

Food that’s good for you and a pleasure to eat? Awesome concept. In keeping with our SCP, we recommend easing your way into the diet. Use our seven-day sampler and find what works best for you.

Ultimately, both articles remind us that slow change is not only more manageable but it also keeps us from feeling denied – another tenet of success.

Speaking of not depriving ourselves, I’m thrilled to offer readers a chance to win a trip to Jamaica. Thanks to our partners, Air Canada Vacations, the Jamaica Tourism Board and Half Moon Bay Resort, we’re giving away a luxurious trip for two. Enter now and good luck! bh

TO JAMAICA!

MARCH | APRIL 2016 best health

WE’D LOVE TO SEND YOU AND A FRIEND ON A TRIP TO JAMAICA

SIMPLY SHARE YOUR VACAY VIBE WITH US AND YOU COULD WIN

BEFORE YOU PACK YOUR BAGS, CHECK OUT THE DETAILS PAGE 106

besthealthmag.ca

BETH’S PHOTO, GENEVIÈVE CHARBONNEAU; DRESS, MIIK; JAMAICA TRAVEL PHOTOS COURTESY OF AIR CANADA VACATIONS; FLIP-FLOPS AND PALM TREES, SHUTTERSTOCK; BEACH BAG, ISTOCK

My path to wellness

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W H AT ’S O N L I N E

STAY CONNECTED! TAG, T WEET, PIN + POST

At Best Health we live, eat and breathe wellness.

Everyday we share fitness, beauty, food and health tips to help you get, or stay, tip top. Check us out!

CAULIFLOWER #FTW Today’s cauliflower is trending, thanks to its incredible health benefits and reimagined recipes – cauliflower pizza crust, anyone?

Make something tonight from besthealthmag.ca/cauliflower-recipes and tag us on Instagram using #mybesthealth

Kick your chip habit Our Facebook fans couldn’t get enough of our healthy roasted chickpea recipes. Missed it?

Head to besthealthmag.ca/ roasted-chickpeas.

From morning to Nighty Night Rooted in the power of

MARCH

plants, our family of teas is nature’s remedy for everyday life, and each blend stems from centuries-old

INTERNATIONAL DAY OF HAPPINESS

traditional herbal wisdom.

Set a calendar alert for this day, because we’re going to be sharing loads of mood-boosting foods and tips to increase your “happy hormones” across our social channels. Feeling the love?

Tweet us your best bliss tips (@besthealthmag) using the hashtag #mybesthealth.

FREE (HEALTHY) WORKOUTS! The five best yoga poses that trump Kegels for good pelvic health. Get the workout at besthealthmag.ca/kegels-yoga.

Plant power for a better you.

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This product may not be right for you.

Always read and follow the label. 150836

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Some people can’t stomach the sight of dandelions in the lawn.

Interestingly enough, the dandelions we harvest from wild meadows in places like Poland help treat digestive disturbances.

Traditional herbal medicine for digestion. ca.TraditionalMedicinals.com/RoastedDandelionRoot

This product may not be right for you. Always read and follow the label. Traditional Medicinals® is certified Organic by California Certified Organic Farmers (CCOF) ©2016 Traditional Medicinals

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READER’S DIGEST

LETTERS

TACO TUESDAY

DEAR READERS, THANKS FOR YOUR FEEDBACK ON… 60

JUST GOT HEALTHIER NO MORE

BACK PAIN

WAYS TO

AGE-PROOF YOUR SKIN

LOSING my religion One-quarter of Canadians are turning their backs on traditional worship, looking inward instead of upward for spiritual sustenance. Meet four soul survivors who have found new ways to connect with their spiritual side.

by ANNE BOKMA

WHEN LORI LANSENS, A 53-YEAR-OLD

LINDA FORWARD

BEING CANADIAN, EH

GUTTER CREDIT

ISTOCK

screenwriter and bestselling novelist, was a girl, growing up in Chatham, ON, she dreamed of becoming a nun. Inspired by Jennifer Jones, who played a saintly peasant girl turned sister in the movie The Song of Bernadette, Lansens asked for a rosary for Christmas, read her Bible before bed and rose early to attend morning mass before school. Jesus, she says, was her “first crush,” because he valued outcasts, forgave sinners and reminded people to treat others the way they wanted to be treated.

But when she was 12, everything changed.

A priest she admired invited her and her best friend to the rectory to fold bulletins. He had

whisky on his breath and a leer in his eye. He touched them both inappropriately. She told no one but soon stopped going to mass. She also began to question the concept of God. “I felt betrayed by the God I knew, but I continued to think about a search for connection to some loving force,” says Lansens, who now lives in California.

She may have lost her religion, but she didn’t lose her spirituality. She keeps that alive through her novels: international bestsellers Rush Home Road, The Girls, The Wife’s Tale and her newly released The Mountain Story. “When I write, I search for beauty and truth in people, in relationships and in the

www.besthealthmag.ca

best health OCTOBER 2015

75

LIFE ISSUES

Best Health is my go-to resource for health and beauty information. I love the array of articles and Canadian focus in the content. Thanks for a great publication!

LIVE your DREAM

real-life drama

“I HAD A HEART TRANSPLANT

SURVIVE WINTER WITHOUT A COLD

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JANUARY | FEBRUARY 2016 $4.99

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Best Health is a magazine for regular women, like me. I don’t feel body shamed when reading it, and that is rare with magazines these days!

REBECCA WETTLAUFER

Best Health is not like other magazines that try to change you or make you feel insecure because you are not tall enough, thin enough or pretty enough. Best Health shows me how to be the best me!

I was inspired by your article regarding spirituality versus religion, which spoke about how an individual can retain a sense of spirituality without necessarily associating with a particular religion. I have always struggled with explaining my personal spiritual beliefs to my mother, but this article provided me with such a relatable experience. After sharing the article with her, she turned to me and said “Okay, so you aren’t completely looney!”

I love Best Health because it promotes fitness and a healthy body image, and never seems to come from a judgmental standpoint.

I love the diversity in Best Health.

Every time I read an article I am inspired to improve my health, beauty and wellbeing.

KIM HAMILTON

GIORDANA VENTURI

MELISSA GRECO

KIM K

My favourite thing about Best Health Magazine is that I get all the latest information to keep myself healthy – and with a Canadian perspective!

LAURA CLOWATER

“

When I was younger I didn’t read magazines for health or wellness tips, but now the subjects are much more important to me. I really like the articles on specific diseases, such as arthritis (which I have in many of my joints). Your advice is sound and easy to follow.

10 MINUTES

TO A YOUNGER BODY

MILENA DONOVAN

INSPIRING CONTENT I love Best Health because it helps people feel better about themselves, inside and out.

HEATHER AMYOTTE

REAL WOMEN FOCUS

wrıte + wın Share your feedback with us on your favourite article or section in Best Health and you could win! The winning letter will receive one (1) prize pack from MAKE UP FOR EVER, containing Rouge Artist Intense Color Lipstick, Aqua Lip Waterproof Lipliner Pencil, Foundation Kabuki Brush #110, HD High Definition Powder, Step 1 Skin Equalizer Hydrating Primer (total value $183). Send your answers to besthealthmag@rd.com with WRITE + WIN in the subject line. 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 PRIZE MAY NOT BE EXACTLY AS SHOWN. CONTEST PERIOD OPENS FEBRUARY 15, 2016 AND CLOSES MARCH 9, 2016 AT 23:59:59 (EST).

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MARCH | APRIL 2016 best health

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®

As a reminder, discuss the supplements and medicines you take with your health care provider.

These products may pose risks and may not be suitable for everyone. Always read label directions and warnings prior to use.

©2016 Nature’s Bounty, Inc.

16-NB-1005rd

Are you between 35-58 yrs and coping with hot flushes or night sweats?

Help us find efective treatment for hot flushes for you and others like you.

We are looking for women based anywhere in Canada to participate in a government-funded 4-month study on how progesterone can be used to control hot flushes in perimenopausal women. You can participate if you: • Are between the ages of 35 – 58 • Have menstruated within 12 months • Experience 4 hot flushes a day or twice weekly night sweats • Have not taken estrogen, progesterone or birth control pills within 6 months You will be asked to keep a daily record of hot flushes and night sweats and receive study medication (progesterone or placebo) for 3 months. Whether you receive the progesterone or the placebo, you are likely to see a reduction in your hot flushes and night sweats while also making a major contribution to women’s health and the advancement of Canadian science.

To find out more, please contact the Research Coordinator: Andrea Cameron, RN BScN Tel: (604) 875-5960 Toll free: 1 (855) 875-5960 Email: andrea.cameron@ubc.ca Visit: www.cemcor.ubc.ca

There is currently no proven efective treatment for hot flushes in perimenopausal women.

However, a recent trial conducted

by Dr. Jerilynn Prior (UBC Professor of Medicine) at the Centre for Menstrual Cycle and Ovulation Research (CeMCOR) showed that the progesterone pill is efective for hot flushes in menopausal women. We are now looking to prove that progesterone can be as efective in menstruating, perimenopausal women.

Recruiting participants until October 2016

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NEWS ISTOCK; TEXT, COURTNEY REILLY-LARKE; SOURCE, JOURNAL OF FUNCTIONAL FOODS

TIPS + TRENDS

SAP STORY MAPLE SYRUP IS MORE THAN A PATRIOTIC PANCAKE TOPPER. RESEARCH FROM

the University of Rhode Island shows that the sweet stuff contains a complex mix of polyphenol compounds – many of which have antioxidant and anti-inflammatory properties.

These compounds help fight inflammation for diseases like cancer, as well as bacterial illness. While high in sugar, maple syrup makes a good substitue for refined sugar in baked goods, coffee and sauces because it scores comparatively lower on the glycemic index – just be sure to use 100 percent pure maple syrup to reap the benefits. Couple that with the smoky-sweet flavour it lends to dishes and the Canadian staple earns an “eh”-plus. bh WE’VE GOT SWEET RECIPES! BESTHEALTHMAG.CA/MAPLESYRUPRECIPES

best health MARCH | APRIL 2016

15

best

» NEWS

{nutrition insider}

HIPPIE FOODS HIPPIE SNACKS COCONUT CHIPS, $6

HIP CHIPS Creative combos set these chips apart from the crowd. Oh, and the fact that the base ingredient is roasted coconut. We’re talking flavours like Tamari & Cracked Pepper and Coconut Bacon.

GOOD READ HUNGRY FOR WINE: SEEING THE WORLD THROUGH THE LENS OF A WINE GLASS by Cathy Huyghe, PROVISIONS PRESS, KINDLE, $7

A lagging metabolism can be a problem for many women.

We asked Kristen Yarker, a registered dietitian in Victoria, BC, for her best advice for stoking the metabolic fires.

Does our metabolism really slow down as we get older?

Metabolism does slow down with age, and it’s likely due to two reasons: First of all, it’s just part of the natural aging process and, secondly, we have less muscle as we get older. Given that muscle is more metabolically active than fat, this becomes a significant factor.

Should we be mindful of our changing metabolism?

Yes, especially as we age. Out of habit, most of us continue to eat the same portions of food we did when we were younger, but we don’t really need that much food anymore and we don’t metabolize it the same way. The result is weight gain.

What tips do you have for firing up our metabolism?

The best way to boost metabolism is to build, or maintain, your muscle mass.

Weightlifting and high-intensity interval training seem to be particularly good at raising metabolic rate. By being active and building your muscles, you can buffer some of the age-related slowing of your metabolism.

Also, eating small, planned meals can be a successful tool for losing and maintaining weight. I recommend that clients eat planned snacks if their meals are going to be more than four hours apart.

What’s the ideal weight- and metabolismsupporting snack?

My go-to snack suggestion is a piece of fruit and a small handful of raw, unsalted nuts. Mix it up to get a variety of nutrients and avoid boredom. For example, pair an apple with almonds, pineapple with macadamia nuts or a pear with pumpkin seeds.

16

MARCH | APRIL 2016 best health

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They promise you’ll have a chef- and nutritionist-approved meal that’s ready to enjoy in 30 minutes or less with minimal fuss every evening. Now that’s a fresh idea! missfresh.com (Available in Ontario and Quebec.) besthealthmag.ca

ISTOCK; BOOK, LUIS ALBUQUERQUE

METABOLISM MATTERS

This tome offers an easy way to learn about wine, or learn more about wine. Thanks to its breezy but informative style of writing, it’s interesting from either end of the spectrum. Quirky chapters include “How to Catch a Rabbit, and What That Says About Who Harvests Your Grapes” and “How to Wander Through a Cemetery of Wine.” Really fun stuff.

3

1

{fitness insider}

SOAK IT OFF

2

If your post-workout legs can only carry you so far, make sure that it’s to the tub.

Nothing soothes sore muscles quite like a warm bath with Epsom salts. When combined with other ingredients, such as French green clay and eucalyptus and lemongrass essential oils, these bath soaks also detox and relax.

Bonus: All three are made in Canada and formulated with natural ingredients.

1

SHE’S A GOOD SPORT

Epsom salts relax tired muscles, while arnica oil relieves muscles cramps, pain and stiffness. French green clay has a detoxifying effect. CONSONANT SKINCARE

We caught up with Natalie Spooner, an Olympic hockey gold medallist and a spokesperson for Fuelling Women’s Champions, to chat about women and sports

BATH BOMB MUSCLE RELIEF, $9

ISTOCK; SOAPS, GEOFFREY ROSS

Aside from a good workout, what else can we expect from playing a team sport?

For younger kids, sports builds a lot of key characteristics, such as teamwork, leadership and work ethic. As we get older, it can help improve time management and build friendships in different social circles.

Any tips for how to start a new sport?

Most gyms or fitness centres have websites that feature learning clinics. If you can’t find any offerings for a particular sport near you, perhaps you can start the ball rolling in your own community: Get your friends and family involved. If it’s seasonal sports you’re interested in, give it at least one season to feel it out, make friends on the team and take advice from players who have done it for a bit longer than you. They can even suggest other teams or options that may be a better fit. If you’ve never played the sport before, learn a bit about the sport before jumping in to give yourself confidence and make you feel more comfortable.

Fuelling Women’s Champions is a three-year initiative that shines a light on women in sport. The goal is to inspire youth and young girls to stay in sports and play for a healthy lifestyle. womenchampions.ca

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A combination of Epsom salts, coarse sea salts and sweet marjoram and lemongrass essential oils soothes aches and pains due to exercise, injury or chronic conditions. ROCKY MOUNTAIN SOAP COMPANY SPORT BATH SALT, $5

20to 30 YEARS OFF YOUR FACE

That’s what regular exercise can do. According to researchers at McMaster University, exercise helps prevent the dermis from thinning and the stratum corneum (the outer layer of the epidermis) from thickening , so skin looks younger.

best health MARCH | APRIL 2016

ISTOCK; SOAPS, GEOFFREY ROSS

Why don’t more women get involved in organized sports?

Where it starts is that there aren’t enough younger girls playing sports, and then when we get older, we tend to think it’s too late to start. But it’s important to mention that it’s never too late, even though sometimes it can be intimidating. It takes guts to try something new, especially if you’re not very good at it at first. Keep in mind that the first objective is fun, and there are always different levels of play. Find a team, clinic or class with other beginners so you can grow as players together. I meet women now who say they started playing hockey when they were 25 or 30, which is awesome because they’re trying something new and getting themselves out there.

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Epsom salts and Australian-sourced tea tree and eucalyptus oils help calm aching muscles. Australian red rhassoul clay detoxes the skin. BATHORIUM AUSSIE BOMB, $9

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» NEWS

{wellness insider} SEPHORA COLLECTION DRY REVIVE DRY BODY BRUSH, $18

We asked Dr. Jeff Goodhew, president of the Ontario Association of Optometrists, for the latest advice on protecting your peepers What should I look for when buying sunglasses with UV protection?

You can’t tell how much UV protection sunglasses have by their price or colour or by the darkness of their lenses. Look for a label that lists UV 400. A large, wraparound style also provides more coverage.

We all spend so much time in front of computers, tablets and smartphones. What’s your advice for limiting screen time?

We recommend following the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This helps reset the focus of the eye and reduce eye strain.

Is there a “bad habit” your patients have that you wish they would stop?

I would like to see more patients getting regular eye examinations. Most people assume that their eyes must be perfect if they can see well, but 20/20 vision is only one aspect of an exam. Your eyes are also windows to your overall health, and an eye exam can reveal a number of issues, from Type 2 diabetes to eye cancer to high blood pressure.

CHECK-UP CHEAT SHEET When everyone in the family should be seeing an eye doctor: CHILDREN First eye examination between six and 12 months of age, again before starting school and then every year once school begins.

ADULTS At least once every two years. Yearly exams for those who wear contact lenses or are at risk of developing diabetes, hypertension, high cholesterol or thyroid disease.

65 PLUS Annual eye exams recommended due to age-related eye conditions, such as cataracts, macular degeneration and glaucoma.

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The percentage of women who will experience hereditary hair loss. Are you affected? Look for hair products that contain Minoxidil, which has been shown to regrow hair with continued use. One to try: Women’s Rogaine, $56

SHINE ON Light therapy has long been used to treat seasonal depression, but a new study published in JAMA Psychiatry shows that it can also help adults with major depressive disorders (of moderate severity) at any time of the year. Forty-four percent who were treated with light boxes reported feeling back to their old selves after eight weeks.

That number jumped to 76 percent when combined with the antidepressant fluoxetine. besthealthmag.ca

ISTOCK; BRUSH, GEOFFREY ROSS

THE EYES HAVE IT

If you haven’t used one yet, this is the health-meets-beauty accessory to try this spring. Dry brushing stimulates the body’s circulation and lymphatic systems, reducing bloating and improving digestion. Plus, you’ll notice the immediate benefit of smoother skin.

Before you bathe, begin brushing at your ankles, moving upward toward your heart, using firm but gentle strokes.

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best ADVICE PENNY KENDALL-REED

is a naturopathic doctor and bestselling author.

You can find her at pkrhealth.ca

Q I’D LIKE TO CREATE A HEALTHIER LIFESTYLE FOR MYSELF. WHERE SHOULD I START?

THE NATUROPATH SAYS…

DIET

There are four main pillars of health: sleep, diet, exercise and stress management. Setting small, new patterns in each of these areas is a simple way to a healthier you.

Eating well takes a little time and forethought, but there are a few key basics that will substantially improve your metabolism and your health. Make sure you get protein at each meal – it is the building block of the body and stabilizes blood sugar. How much protein? One gram per kilogram of body weight divided among three meals (if you weigh 132 pounds, that would be 20 grams of protein per meal). You don’t need to avoid all grains and starches; just make sure that when you have them, their physical size is smaller than that of the protein. Then fill the rest of the plate with vegetables and salads. Commit to removing one bad thing from your diet in general, such as white sugar, bread or desserts, but have a treat night once a week.

A

SLEEP Sleep isn’t just about getting enough hours; it’s about rejuvenation and healing. While we all need about seven to eight hours each night, getting enough stage-4 deep sleep and having a consistent wake time are vital. Stage-4 sleep is the only time we fully recharge, healing tissues, restoring energy and managing mental conflict. Studies also show that shifting our wake time by 90 minutes or more can reduce energy, impair the immune system, increase body fat independent of diet and exercise and contribute to cancer. So go to bed close to the same hour each night and, more importantly, get up around the same time each day. Taking melatonin (one to three milligrams) 30 minutes before bed promotes longer stage-4 sleep, providing the body with enough energy to restructure the next three pillars.

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EXERCISE Working out isn’t just about weight loss; it’s about increasing muscle strength, improving circulation and feeling good. The benefits continue long after your exercise has finished, so you don’t need to train like an Olympian; just go and play like one. Try to exercise every day, even

if that means just walking an extra stop on the subway or taking the stairs rather than the elevator at work. The key is to ensure that you enjoy the type of exercise you do. It could be dancing, bowling, going for a walk or taking part in a game of Frisbee. Doing exercise you dislike will end up increasing cortisol, your stress hormone, undoing most of the benefits that exercise offers. Exercise should be a regular part of your routine, but if it’s completely new to you, start small, once or twice a week, and build from there.

STRESS MANAGEMENT First rule of stress management: Don’t overbook your schedule.

Learn to say no, and implement some stress-reducing techniques, such as deep breathing, massage therapy or even watching a funny movie and laughing. Supplement with Sereniten Plus, a peptide sequence and green tea extract that reduces cortisol and resets the central nervous system back to its “quiet side” without side effects.

Magnesium helps to relax muscles, regulate bowels and reduce headaches, all of which can minimize stress. bh

besthealthmag.ca

ENERGY TO TAKE OUT THE

BOYS There’s girl power in the crunch of 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.

*Per 30g serving. © 2016 Almond Board of California. All rights reserved.

CRUNCH ON

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» ADVICE

DR. DIANE WONG

is the owner and medical director of Glow Medi Spa, with locations in Toronto and Aurora, ON. You can find her at glowmedispa.ca

Q I’M THINKING ABOUT BOOKING AN IN-OFFICE SKIN TREATMENT. HOW DO I PICK THE RIGHT CLINIC?

THE DOCTOR SAYS… I always encourage clients to do their homework, even prior to a consultation.

They should decide what level of service they are comfortable with and determine the important criteria for selecting their provider.

Is it price, quality of service, level of experience, safety, bedside manner, caring nature, availability, convenience of location or word-of-mouth referral from a friend that they value most?

Perhaps call and ask a few questions before you visit. Also, check their credentials online. Simply go to the College of Physicians and Surgeons in your local province and make sure the physician and/or nurse is licensed and qualified to practise.

Educate yourself on the rules and regulations of medical aesthetic services, especially for injectable treatments. For example, in Canada, injectable treatments must be done by a physician, or can be delegated to a trained person, but the physician still needs to consult directly with the patient and assess her suitability for the treatment.

That physician must take responsi-

A

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bility for the treatment, even if someone else does the injections.

Both the physician and the delegated injector have to be fully trained and able to perform the treatment, as well as deal with any potential complications. Complications can occur, and it is important that physicians discuss the risks versus benefits with patients prior to treatment.

Botox and dermal filler injections should not be seen as a commodity that is available to all and suitable for all, nor can be performed by anyone. Although widely available now in physician offices, medi spas, hair salons and day spas, clients have to decide what level of service they want and do their own due diligence.

More and more we’re seeing news stories about unlicensed practitioners being caught and criminally charged with carrying out medical procedures such as Botox injections.

It happens everywhere, but only a few actually get caught and charged, so buyer beware.

We also hear about injectors going into people’s homes or hotel rooms and injecting at “Botox parties.”

Keep in mind that these are medical treatments using prescription drugs

and medical devices and should be conducted under the guidance of a trained physician in an appropriate professional setting.

CHEAT SHEET Ask these questions before you plunk down dollars on services like injectables, lasers and general skin treatments.

• Is the provider dedicating his practice or time to cosmetic treatments or dabbling in it part-time without the required level of expertise?

• How long has he been practising?

• Does a non-physician injector have supervision or guidance from a physician?

• Does he have malpractice or liability insurance?

• What type of equipment does he carry and what level of training does he have?

• Is the provider up-to-date on new techniques, lasers, equipment, services and products?

• How thorough is the consultation?

• How thoroughly are your questions answered?

• How comfortable and safe do you feel?

• How professional is the staff?

• How long does he spend with clients? bh

besthealthmag.ca

Why take it this far?

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Available in natural health food stores, select grocery stores and pharmacies.

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» ADVICE

We asked two experts for their advice on dealing with tummy trouble.

BY AIMÉE WICE

Q I’VE BEEN HAVING A LOT OF GAS AND BLOATING AFTER I EAT. COULD IT BE IRRITABLE BOWEL SYNDROME (IBS)?

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THE NATUROPATH SAYS…

A

Dr. Renata Taravski is a naturopathic doctor with Lococo Wellness Clinic in Hamilton, ON.

2

THE DIETITIAN SAYS… Maybe. Irritable bowel syndrome (IBS) is a gastrointestinal disorder that can negatively impact the motility of the bowel and even how your brain interprets sensations from the bowel.

Symptoms typically include minor to severe abdominal pain, often accompanied by constipation, diarrhea or a combination of both. IBS can be extremely unpredictable, and its symptoms and severity may vary greatly from person to person. A physician will perform a blood or stool test or a colonoscopy to properly diagnose IBS. The exact causes of IBS are uncertain, which can make treating the condition tricky, so a multipronged approach usually works best. A physician can prescribe a variety of medications to manage some of the symptoms. By working with a registered dietitian, individuals who suffer from IBS can further identify certain types of foods that can lead to flare-ups. Limiting or eliminating these foods altogether should be done with the help of a professional to ensure that you’re still getting adequate nutrients from other foods and avoiding deficiencies. bh

A

Chris Hyde is a registered dietitian with Legacy Sport Medicine in Winnipeg, MB.

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besthealthmag.ca

ISTOCK

To pinpoint a diagnosis of IBS, we look for symptoms that include altered frequency or consistency in your stools and abdominal pain and discomfort that last at least three days a month for three consecutive months. Naturopathic medicine offers effective treatments, such as identifying problematic foods, optimizing digestion and managing stress.

It’s important to be aware that other gastrointestinal disorders, such as celiac disease, inflammatory bowel disease, lactose intolerance and parasitic infections, can cause similar symptoms. A diet high in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) – a collection of short-chain carbohydrates found in certain foods, including wheat, garlic and even avocado – may not be digested or absorbed well, which may be problematic for some people with IBS. I may advise people who have IBS to consider trying a lowFODMAPs diet.

There is also the possibility of something called dysbiosis, which is an imbalance of bacteria in the gut. Intestinal infections, food intolerances and/or sensitivities and frequent use of antibiotics are some common causes of dysbiosis. Certain herbal remedies, like black walnut and goldenseal (taken in liquid extract or capsule form), can be prescribed to kill bad bacteria, yeast or parasites. In addition, probiotics, dietary recommendations and other supplements and therapies are commonly recommended to promote a healthy digestive tract.

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Toying with the idea of straightening your teeth? There have never been more options to get the grin you’ve always wanted.

Here’s what you should know.

by LISA BENDALL

MORE ADULTS ARE GETTING WISE TO THE fact that orthodontic treatment isn’t just for kids.

“We’re seeing a definite increase in adult orthodontics these days,” says Dr. Paul Major, chair of the University of Alberta’s School of Dentistry and pastpresident of the Canadian Association of Orthodontists. According to this association, adults now account for more than one-quarter of all Canadians with braces.

Adults may be interested in braces for cosmetic or health reasons. Orthodontic work can give you a youthful-looking smile, but Dr. Major explains that it may also improve tooth function, gum health and even sleep apnea. And with today’s breakthroughs, there are more treatment options than ever before.

That’s encouraging because adults typically wear braces for two years – sometimes longer. Here are some of the more popular choices.

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LINGUAL BRACES (SURESMILE QT, INCOGNITO) Forget clunky-looking train tracks; lingual braces, which have been widely used in Canada for the past five years, hide behind your teeth. Like conventional braces, they are made of metal but are attached to the back of your teeth instead of the front. Because the insides of our teeth have a lot of individual variability, they’re custom made for each person’s mouth.

PROS They don’t show, but they work just as well as conventional braces. The custom design means a perfect fit.

CONS They can irritate the tongue and interfere with speech.

COST They start at $8,000.

FYI “Anybody in the public eye seems to gravitate toward these,” says Dr. James Posluns, director of clinics at the University of Toronto’s Faculty of Den-

besthealthmag.ca

SHUTTERSTOCK

ADULTS NOW ACCOUNT FOR MORE THAN ONE-QUARTER OF ALL CANADIANS WITH BRACES

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tistry. “It’s a burgeoning market.” But before you reach for lingual braces, find out how long your ortho has been using them. “The more experienced the practitioner, the better,” says Dr. Posluns. “In the right hands, they’re very precise and the results are excellent.”

CLEAR ALIGNERS (INVISALIGN, RED WHITE BLUE) Available for the past 15 years, these clear plastic trays fit over your teeth, gradually repositioning them as you replace each tray with the next one in your customized series.

PROS They are practically invisible and can be removed for eating and teeth cleaning (though you have to keep them on at night).

CONS Since they’re easily removable, it takes a lot of compliance, says Dr. Posluns. If you’re tempted to take them out often, they won’t work to their full potential.

COST They start at $6,000.

FYI They’re best suited to those whose teeth don’t need a lot of correction around the foundation but need their alignment adjusted. “They can tip teeth, but they’re not as effective as fixed brackets and wires at controlling where the root is moving,” says Dr. Major.

SELF-LIGATING BRACES (IN-OVATION, DAMON) Each bracket has a tiny stainless steel or nickeltitanium alloy clip to hold the wire instead of a rubber band. The wire can move more freely and there’s less friction with the brackets, so teeth are able to slide along the wire easily and move to new positions. They have been in Canada for more than 20 years but have been popular only within the past 10 years. The technology continues to be tweaked.

PROS With no rubber bands, they’re easier to clean.

CONS With more delicate parts, they may be more prone to breakage.

COST They start at $5,000.

FYI In theory, teeth shift more quickly without the friction of elastics, which is beneficial at the beginning of treatment when aligning crooked teeth.

Clinicians will tell you that they don’t see much of a difference in practice. “It really just comes down to practitioner preference and what they like to use,” says Dr. Posluns.

WHAT ELSE IS NEW? 3-D IMAGING Advances in laser scanning mean that lingual braces and plastic aligner trays can custom fit your teeth from a 3-D virtual model of your mouth.

Parts are manufactured in a step-by-step sequence based on a computer simulation. These orthodontic options cost more because they’re custom made, but that’s why your braces fit you to a tee.

WIRES Some of today’s nickel-titanium alloy wires are engineered to change from soft to springy with body temperature – this means that the wire has shape memory and will deliver a consistent, slow, gentle force conducive to tooth movement. As a result, it can stay in the mouth for a longer time – often up to 10 or 12 weeks at some stages of treatment instead of the maximum of six weeks that is standard between appointments, when stainless steel wire is used. “We don’t need to see patients as often at some stages of treatment,” explains Dr. Major. The wires are also gentler and more comfortable.

MICROPULSES AcceleDent is a hands-free, home-use device that was approved by Health Canada in April 2013. It sends small vibrations through your teeth and bone when you bite into it. Its makers claim that using it regularly with your braces – about 20 minutes a day – can speed up bone formation and reduce the time you need to wear braces. Does it work? Theoretically, it could, but more clinical evidence is needed. bh

DARE TO COMPARE Conventional braces are still the most common option for straightening your teeth. Stainless steel brackets are glued to the front of your teeth and connected by springy wires that are held on with tiny rubber bands, which pressure your teeth to move. The pressure is adjusted roughly every four to six weeks up to 10 to 12 weeks, after your teeth have had time to shift and there has been bone regrowth to support them. “The traditional train tracks are still a big part of orthodontic treatment today,” says Dr. Major. The cost? About $5,000 and up (depending on where you live in Canada).

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besthealthmag.ca

Keep pace with your probiotic demands!

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Now is a great time to look after your health, and with New Roots Herbal, we’ve got you covered. Our probiotics give you a multitude of choice for health benefits, such as helping boost your immune system; preventing disease, constipation, diarrhea, and more; while maximizing nutrient absorption for better health.

Our family of probiotics all feature an advanced PH5D enteric coating protection to ensure they make it past the stomach acids to where they can bring the maximum benefits.

Being proactive with your overall wellbeing starts with New Roots Herbal probiotics.

Find the right one for you: ProbioticsUrgency — Essential after taking antibiotics. 50 billion live cells for fast results. Take at the very first sign of cold or flu.

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» NEWS

DO•GOODERS BEST HEALTH LOVES COOL BRANDS DOING COOL THINGS

ON THE RIGHT PATH Nature’s Path, North America’s oldest and largest producer of certified-organic cereals and snacks, is saving the planet one bowl of oatmeal at a time | by KAREN ROBOCK WHICH BRAND OF GRANOLA YOU

munch on in the morning might not seem like a big deal to you, but Nature’s Path takes its job of providing you with that wholesome breakfast very seriously. Deputy editor Karen Robock sat down with Jyoti Stephens, director of human resources and sustainability – and daughter of company founders Arran and Ratana Stephens – to talk organic farming, granola love and why protecting the planet is so integral to the family business.

Why is being a Do•Gooder a brand priority?

My father grew up on a farm on Vancouver Island, and his father was a pioneer of organic farming methods. He taught my dad to always leave the soil better than he found it. That idea of stewardship and improving things was there when my parents founded the company, and it’s still at the core of what we do at Nature’s Path today. It’s at the heart of everything, from determining the way the ingredients are

KAREN ROBOCK, LEFT, AND JYOTI STEPHENS AT THE UNIVERSITY OF BRITISH COLUMBIA FARM.

grown to supporting communities and farmers to providing healthy, nutritious products.

How do you do good?

One of our biggest initiatives is called the Bite4Bite program, which started with my brother and his wife. They came up with Love Crunch, a granola “favour” they handed out at their wedding, and they asked guests to volunteer in their communities instead of giving gifts. The granola was a hit, so we developed it for Nature’s Path and expanded the giving idea: For every bag of Love Crunch sold, we donate the same amount to food banks, up to a maximum of $1 million worth of food each year.

What’s your biggest initiative that no one has ever heard of?

One thing that’s really important to us is that we have organic farmland for the long term, so we work on protecting the land and engaging the next generation of farmers. One of the ways we do this is through farm partnerships. One example is a partnership we have with a family farm in Saskatchewan. Their son was actually working on the oil fields because they didn’t have enough land for the parents and the

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besthealthmag.ca

1

LOVE CRUNCH GRANOLA IN DARK CHOCOLATE & RED BERRIES, $6

son to work. We partnered with them and were able to purchase more land – enough for all three of them to farm – and now we have a crop-share agreement for the harvest. It’s a good opportunity for all of us.

What are your giving goals?

Every year, we have a giving goal of $2 million in cash and food. In addition to that, we have $3,000 available per month in product sponsorship through our In-Kind program. This is for smaller donations, like a gift basket for a fundraiser that promotes a cause related to healthy living or organic, non-GMO or gluten-free leadership.

Are there any challenges to doing good?

Sometimes it can be a challenge to say no. Unfortunately, we can only do so much. We want to be impactful in the donations we make and the causes we support, so it can be hard sometimes to say no to groups that are doing great work. We try to make room for the causes that fit most closely with our values and brand aspirations, like supporting organic agriculture. bh

COOL CRUNCHES 1 Fall in love with granola again. It’s hard not to swoon over chocolate-covered freeze-dried strawberries and raspberries. Although it’s perfectly suitable for breakfast, we prefer it for dessert – especially on a frozen yogurt parfait.

2

3 Look for the gluten-free logo on many Nature’s Path cereals, including oatmeal. (Oats don’t inherently contain gluten, but many packaged oatmeals contain trace amounts due to cross-contamination at the farm level and aren’t truly gluten-free.) Nature’s Path does extensive testing through various stages of cereal production to ensure that their claim holds true. For someone with celiac disease (a total intolerance to gluten), this is a pretty big deal.

WHAT’S THE BIG DEAL ABOUT GMOS?

3

Nature’s Path is a founding member of the Non-GMO Project and supporter of genetically modified organism (GMO) labelling legislation in Canada. The company even sponsored a documentary, released in 2014, called GMO OMG. If you’re still confused about the issues surrounding GMOs in our food – which include concerns about everything from human health to biodiversity to freedom of choice – watch this doc. It will definitely leave you exclaiming “Oh em gee!”

BY THE NUMBERS

GEOFFREY ROSS

QI’A SUPERFOOD SNACK BAR IN NUTS & SEEDS & SEA SALT, $2

2 Beyond your basic granola bar, these super snacks contain chia and hemp for a powerful hit of plant-based protein, fibre and omegas.

6,600

418,000

ACRES OF ORGANIC FARMLAND IN SASKATCHEWAN AND MONTANA HAVE BEEN ACQUIRED AS PART OF CROP-SHARE AGREEMENTS BETWEEN NATURE’S PATH AND LOCAL FARMERS

POUNDS OF SYNTHETIC PESTICIDES WERE DIVERTED FROM FARMLAND AND KEPT OFF CONSUMERS’ PLATES IN 2013 ALONE, THANKS TO NATURE’S PATH’S ORGANIC MANDATE

270,000

DOLLARS OVER SIX YEARS INVESTED IN ORGANIC URBAN FARMS AND GARDENS THAT FEED COMMUNITIES IN NEED

SUNRISE CRUNCHY MAPLE CEREAL, $5

2 MILLION DOLLARS PLEDGED TO THE UNIVERSITY OF BRITISH COLUMBIA FARM BY THE STEPHENS FAMILY IN HONOUR OF NATURE’S PATH’S 30TH ANNIVERSARY

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insta T R I P

e r o l p x e

QUAILS’ GATE WINERY ON WESTSIDE WINE TRAIL BIRD’S-EYE VIEW OF KELOWNA, BC

KELOWNA

A VIEW OF MYRA CANYON FROM THE KETTLE VALLEY STEAM RAILWAY

Only have a day to explore a great Canadian city?

Relax: We’re mapping the highlights for you. This issue: Kelowna, BC.

FUN FACTS RAUDZ REGIONAL TABLE

find fresh ingredients plucked from the winery’s own biodynamic gardens and nearby organic farms.

Start with the Tomato Salad, but save room for the Steak and Frites, a 10-ounce rib-eye with blue cheese butter and bone marrow.

BEST SLEEP The Delta Grand Okanagan Resort & Conference Center (deltagrand okanagan.com) is situated in the heart of downtown Kelowna, making walking to dinner and shopping a breeze. Though it’s loaded with the typical amenities (think pools, fitness room, sauna, shops and restaurants), what you’ll long remember is the show-stopping view. The resort sits on the lake and offers up mountain vistas of blue and grey that will take your breath away. Make sure to book a lakeside room.

BEST COCKTAILS A trip to Kelowna would be incomplete without a stop at RauDZ Regional Table (raudz.com) – pronounced “rods” – for a sip (or three) from their cocktail menu. Try the Lavender Bees Knees, made with Okanagan Spirits Gin, lavender honey, lemon, grapefruit and hops bitters, or the popular At The DriveIn, a mix of buttered-popcornwashed Bacardi Superior, Old Sam rum, lapin cherry and cola reduction, orgeat (like liquid marzipan) and lime.

BEST EATS For an authentic taste of the Okanagan, head over to the Sunset Organic Bistro at Summerhill Pyramid Winery (summerhill.bc.ca). Here, you’ll

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BEST WINE TOURS If you’ve come to Kelowna for the wine, you won’t be disappointed by

BEST ADVENTURE TOUR Burn a few calories – and give your liver a break – with a bike ride along the Kettle Valley Steam Railway line, where you can travel over the old train trestles of Myra Canyon.

Sign up for guided tours created for various fitness levels at Monashee Adventure Tours (76cycle.com). Bike rentals are included, but don’t forget to bring your camera.

GETTING THERE Both WestJet and Air Canada offer direct flights to Kelowna International Airport. From there, it’s a short cab ride into the heart of the city. bh

besthealthmag.ca

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Kelowna gets its name from the indigenous people’s word for “grizzly bear.” Located in the southern interior of British Columbia, Kelowna is nestled in the Okanagan Valley on the shores of Lake Okanagan. It’s the third-largest metropolis in the province.

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mouth tells a story about your general health? That makes oral hygiene more important than ever. Turn the page to brush up on the facts.

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best

» REMEDY

Don’t give these common dental issues the brush-off, they’re key to a healthy life | by GRACE TOBY A SEMI-ANNUAL DATE WITH YOUR DENTIST WILL

not only ensure that you leave your appointment with a bright smile and clean mouth, but also help you stay on top of your general health.

“Regular dental visits help with early diagnosis and prevention of dental disease and act as a screening tool to detect potentially serious conditions,” says Dr. Effie Habsha, a board-certified prosthodontist, at Mount Sinai Hospital in Toronto.

Along with checkups every six months, the Canadian Dental Association recommends brushing your teeth (and tongue) at least twice a day and flossing daily.

Why is maintenance so important? “Research shows that infections in the mouth can travel via the bloodstream, permeating organs and your immune system,” says Dr. Habsha. “Studies have linked poor oral hygiene, tooth decay and periodontal disease to a number of illnesses, including heart and respiratory disease.”

That sounds ominous, but the point to focus on is this: Good oral health can help ensure good general health. Use our Best Health guide to know what to look for.

CAVITIES Indulging in a daily sugar fix could be digging a hole in your tooth. “Too much sugar in your diet, poor oral hygiene and neglect can lead to cavities,” says Dr. Michael Rouhi, a dentist based in Toronto.

Also, if you overload on acidic foods or drinks (such as

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lemon water), you might want to ease up, as these contribute to dental erosion, too.

Get your cavities filled immediately – if left unattended, cavities can grow larger, leading to nerve pain and affecting your ability to eat. These cavities can also lead to a tooth infection, which can spread to other areas of the body, including your brain.

A lack of moisture in the mouth creates an environment that’s ripe for tooth decay. Our saliva plays an important role in removing bacteria and food debris from our teeth while mediating the pH balance in our mouth. If you suffer from dry mouth, also known as xerostomia, check your prescriptions and over-the-counter medications, as this is a common side effect.

BAD BREATH “Eighty to 90 percent of bad breath is caused by bacteria that lingers in your mouth, producing volatile, foulsmelling sulfur compounds,” says Dr. Rouhi. Smell familiar? It’s the same offensive odour that rotten eggs emit.

The more bacteria you have, the worse your halitosis.

Easy fix: Along with brushing, clean your tongue and floss daily.

A Canadian Health Measures Survey found that we’re getting a failing grade in flossing, with just over onequarter of respondents flossing at least five times a week.

“If this step isn’t part of your daily routine, you’re missing 20 percent of the tooth surface, and what’s left behind produces the perfect breeding ground for destructive bacteria,” says dentist Dr. Uche Odiatu.

You can be excused for the occasional hiccup because of a garlic-laced lunch, but if dragon’s breath persists, it’s time to identify the root cause and contributing health factors. The three main culprits of chronic bad breath include: • postnasal drip (the result of excessive mucus from your nose accumulating in the back of your throat); • gum disease; and • an underlying gut problem, such as dysbiosis. besthealthmag.ca

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GUM DISEASE If your gums are red and swollen and your sink is dotted with blood after you brush, these could be signs of gum disease. Chew on this: Seven out of 10 Canadians will develop this issue at some point in their lives, making it the most common dental problem. Genetics can play a role, but more often it’s due to poor oral care or dental neglect.

Along with professional cleanings and dental exams, proactive prevention is the simplest way to combat it before it dominoes into a bigger problem. If left untreated, bacteria accumulates and breaks down the gum tissue and bone around teeth. This can lead to gum recession, bone loss, stained teeth and eventually tooth loss.

The problem doesn’t stop there: “Infections can leak into the bloodstream, leading to other serious conditions,” says Dr. Rouhi. Mounting research has found that the bacteria responsible for gum disease can travel through the body and lead to inflammation of the heart and other organs.

SORES Cold sores and cankers, although a nuisance, are insignificant and have a short shelf life. However, if you have a lesion that changes in size and shape, isn’t healing and persists for more than two to three weeks, seek professional attention. “Specifically, look for red or white patches and note any burning sensations,” says Dr. Rouhi. These kinds of patches could indicate thrush, mouth cancer or foot and mouth disease. Any lingering lesions should be investigated. Your doctor will swab the area and send it to a lab for further testing.

At home, regularly examine your entire mouth, including the tongue, roof and floor and both cheeks.

Book regular checkups, and ensure that your dentist is screening for oral cancer. The good news is that when properly dealt with, many conditions heal quickly. “The cells in your mouth reproduce five times faster than other parts of your body,” says Dr. Rouhi. “The rate of cell turnover is a defence mechanism that helps our mouth repair itself rapidly.” bh

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AGAINST THE

GRAIN Going gluten-free has been getting a lot of hype for a while, but is it for everyone? Not necessarily, say nutrition experts. Read on for the truth about eating g-free.

by SYDNEY LONEY

ONE OF THE BIGGEST HURDLES THAT ACTOR,

singer and cooking show host Mary Jo Eustace faced when she decided to ditch all things gluten was convincing her teenage son that this was a good thing. “He gave me a lot of grief – and threatened to call child services,” she says.

In her new book, Scared Wheatless, Eustace chronicles her journey into gluten-free eating as a last-ditch effort to halt her (then) eight-year-old daughter’s hair loss due to alopecia, an autoimmune disorder. When the stress of worrying about her daughter made Eustace ill as well, her nutritionist suggested that the family try giving up gluten as a way to fight inflammation. “By that point, my philosophy was just ‘If it makes my daughter feel better, I’ll try it,’” says Eustace.

That was two years ago, and not only has her

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daughter’s hair grown back but Eustace herself feels healthier than ever before. Her gluten-free recipes, many of which are featured in Scared Wheatless, even won her son over. So was gluten to blame for her family’s health problems? “Who’s to say?” she says. “I just know that when we eat better, we feel better and, for us, it was worth it to give up gluten.”

This sentiment is shared by a growing number of Canadians. About 10 million of us are buying gluten-free products, but only about 2.5 million of us actually need them for medical reasons – the other seven million have just heard they’re healthier and have bought into the trend. “Part of the popularity of adopting a gluten-free diet is that it’s such an easy switch to make,” says Desiree Nielsen, a registered dietitian in Vancouver. “By

besthealthmag.ca

“PART OF THE POPULARITY OF ADOPTING A GLUTEN-FREE DIET IS THAT IT’S SUCH AN EASY SWITCH TO MAKE.” ISTOCK

DESIREE NIELSEN

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creating the idea that one particular kind of food is evil, you just have to avoid that food with no other rules. It’s just ‘Is it gluten-free so I can eat it, or is it not?’”

JUST HOW DANGEROUS IS GLUTEN? Gluten, a protein found in wheat, rye and barley, acts as a glue that holds foods together and helps them keep their shape. Only about one percent of the population can’t tolerate gluten at all – these are the people who have celiac disease – while about six percent have a gluten sensitivity.

“I think the most common misconception about gluten is the difference between celiac disease and gluten sensitivity,” says Dr. Talia Zenlea, a gastroenterologist at Women’s College Hospital in Toronto. “Many people assume that, because they have symptoms that are triggered by gluten, they must have celiac disease, even if biopsies and blood tests suggest otherwise.”

Celiac disease is an inherited, autoimmune disease characterized by inflammation of the small intestine – inflammation that’s triggered by gluten. Many people with celiac disease have no symptoms at all. “Then there are those who experience bloating, belly pain, brain fog or altered bowel habits, such as diarrhea, and feel a whole lot better when they cut gluten out of their diets,” says Dr. Zenlea. “Some people have symptoms that are often associated with celiac disease but don’t have any of the characteristic blood tests, small-bowel biopsy findings or genetic markers of celiac. That’s what we call ‘non-celiac gluten sensitivity.’”

SHOULD EVERYONE GIVE UP ON GLUTEN? “There are some people who equate gluten-free with healthy eating,” says Dr. Zenlea. “And while it’s true that there are gluten-free grains that are very healthy, many people forget that a gluten-free cupcake is still a cupcake.”

But as long as you eat a balanced, nutrient-dense diet, Dr. Zenlea says it doesn’t matter if you choose to do that with or without gluten if you aren’t sensitive to it. And for people who ate a lot of processed foods before going gluten-free, their new diet may actually be healthier, especially if it means that they’re eating more fruits and vegetables, adds Nielsen. The problem, she says, is that many people still eat the same number of processed foods as before – they just happen to be gluten-free.

“A lot of gluten-free products have added emulsifiers and gums that are used to bind and suspend fats and hold things together in the absence of gluten,” says Nielsen.

“Unfortunately, these things may actually make you feel worse, especially if you already have digestive issues.”

Then there’s the financial cost of going without gluten.

Researchers at Dalhousie University in Halifax found that gluten-free foods are about 242 percent more expensive than their regular counterparts.

Still, Nielsen says the gluten-free craze is showing no sign of abating. “There is still such a huge health halo

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ONLY ABOUT ONE PERCENT OF THE POPULATION CAN’T TOLERATE GLUTEN AT ALL – THESE ARE THE PEOPLE WHO HAVE CELIAC DISEASE – WHILE ABOUT SIX PERCENT HAVE A GLUTEN SENSITIVITY. around it right now,” she says. The biggest danger is that some people may be taking it too far, which could lead to patterns of disordered eating, such as orthorexia.

(Orthorexia is a term used to describe an often-debilitating obsession with eating only foods you think are healthy and cutting out everything else.)

“When you start eliminating things, it’s easy to become obsessed with what your diet doesn’t have as opposed to what it does have,” says Nielsen. “You can end up being on an ‘everything-free’ eating plan if you aren’t careful.”

The main thing you risk missing out on when you remove gluten from your diet is fibre, which your bowels need to function properly. You may also not be getting enough B vitamins – important for everything from converting food into energy to maintaining a healthy heart – because many wheat-based breads and cereals are fortified with B vitamins. “The problem is that your body requires a certain balance of nutrients every day, which it can’t get if you don’t eat a varied diet,” says Nielsen. To make up for the fibre and B vitamins you might be lacking in a gluten-free diet, she recommends stocking up on sorghum, millet, quinoa and buckwheat, as well as fish, legumes and extra fruits and vegetables, especially leafy greens.

THE FUTURE OF GLUTEN-FREE Someday, there may be a cure for anyone who has even the slightest adverse reaction to gluten. In July, researchers at the University of Alberta created a supplement from the yolks of chicken eggs that prevents the absorption of gliadin, a component of gluten that people with celiac disease have difficulty digesting. “The antibody neutralizes the toxic compounds in gluten right in the intestine before it gets absorbed,” says lead study author Hoon Sunwoo. “The supplement will also help people with gluten sensitivity.”

besthealthmag.ca

But the supplement is still going through clinical trials, so for now, going without gluten is the only option for many. “It doesn’t have to be hard, intimidating or expensive,” says Eustace. It took her six weeks to figure out how to stock her pantry with healthy, gluten-free staples and start making her own sauces (many soy sauces and salad dressings contain gluten). Now, her turkey quinoa meatloaf is

a family favourite. “If you don’t plan, it doesn’t work, but the same could be said when you’re cooking anything,” says Eustace. The most important thing, she says, is to do your research and get the help of a nutritionist to make sure you’re still getting all the nutrients you need in your diet. “But the bottom line is, if you’re not feeling well and cutting out bread and pasta helps, then why not give it a try?” bh

“YOUR BODY REQUIRES A BALANCE OF NUTRIENTS, WHICH IT CAN’T GET IF YOU DON’T EAT A VARIED DIET.” ISTOCK

DESIREE NIELSEN

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SICKENING TRUTH NOELLE HARRIS HAS LEARNED TO LISTEN TO HER

body, even when it means making sacrifices like cancelling coveted vacation plans. For an upbeat, self-confessed Type A person, it’s been a challenging realization that’s come after a long, hard battle with two chronic conditions that affect hundreds of thousands of Canadians: chronic fatigue syndrome (CFS) and fibromyalgia.

Harris’s story begins in 1986, when she developed mononucleosis, followed by bronchitis three months later, then pneumonia and a bad flu several months later.

When Harris initially became sick, her doctor was suspicious. “There’s something wrong with you, but I don’t know what it is,” she told Harris.

But after her doctor read about the Epstein-Barr virus on a trip to Germany, she sent Harris for a blood test that revealed the presence of the virus, which has been implicated in some studies in the development of conditions like CFS. However, even though she received a formal diagnosis, she wasn’t treated for it. By 2007, crushing fatigue had set in, causing her to be so tired, she could no longer teach her kindergarten class. She left her job. She was 53.

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Harris’s journey to a diagnosis is a common one among those who’ve found themselves suffering from ill-defined conditions like CFS, fibromyalgia, multiple chemical sensitivity (MCS) and Morgellons disease (think Joni Mitchell). Many sufferers – a disproportionate number of them women – are beset by symptoms like fatigue (in CFS), muscular pain, poor sleep and exhaustion (in fibromyalgia), an inability to tolerate certain chemicals of any kind (in MCS) and skin lesions and neurological symptoms (in Morgellons disease). Many are disabled, confined to their homes, with only a handful of doctors in Canada who will treat them.

Though it’s changing and many GPs are seeing more patients with these conditions, patients often still have their symptoms dismissed by doctors. They also face a shortage of specialists trained in these conditions and a lack of easy access to treatment options. And then there’s the belief among some that these types of conditions aren’t real or legitimate.

“There’s a phenomenal stigma not only for people who have the condition but also for physicians who work with them,” says Varda Burstyn, a writer and environmental

besthealthmag.ca

ISTOCK

What’s worse than feeling ill? Having no one believe that your condition exists.

That’s the reality for many Canadian women living with a slew of diseases that the medical community is slow to recognize as legitimate. Could you be suffering from something serious that your physician has dismissed as “all in your head”? Read on for information that could change your life. | by ANNA SHARRATT

health policy consultant based in Peterborough, ON, with expertise in MCS (a disorder in which a person becomes oversensitized to everyday chemicals and is made extremely sick by amounts that would have no effect on a healthy individual). She says the result is that “many people get told that they’re exaggerating, that it’s not real, that it’s something else – ‘Maybe it’s an allergy.’” And she says the fact that more women are diagnosed than men has contributed to slower recognition of these illnesses by the medical community. “There’s a gender bias,” she says. “There’s a whole literature on that.”

EDUCATING THE EDUCATED ABOUT CFS Dr. Eleanor Stein, a psychiatrist and clinical assistant professor in the department of psychiatry at the University of Calgary, has spent years making presentations and educating physicians about CFS. “Most family doctors aren’t very knowledgeable,” she concedes. However, she says their familiarity – and receptiveness – toward the condition is growing. “The big problem is with specialists, who usually don’t have long-standing relationships with their patients the way a GP does,” she says. As a result, they’re less likely to take them seriously.

Dr. Stein says the science is there. Last year, the US National Institutes of Health released a report on CFS, as did the US-based Agency for Healthcare Research and Quality in 2014 and the Institute of Medicine in 2015, which laid out, in very plain language, that CFS exists.

“It’s not psychological; it’s biological,” says Dr. Stein.

Recently, the Canadian Institutes of Health funded a fellowship for fibromyalgia and CFS, which Dr. Stein says further illustrates that Canadian health authorities are recognizing both conditions. “Anyone who takes the time to read the literature comes on board because it’s so clear,” she says.

On the bright side, there are new treatment approaches that are lighting up the horizon. One focuses on neuroplasticity, which is about how the brain reshapes itself.

Dr. Stein is currently exploring visualization techniques – in which a person imagines something other than the pain to block pain signals from being processed by the brain – with her patients. Over time, the pain centres can theoretically become smaller, with patients having fewer symptoms. “Pain signals don’t register because the brain is busy,” says Dr. Stein. “It’s a whole new tool kit.”

UNDERSTANDING MCS The approach to MCS is also changing, in large part due to Burstyn’s work in the area. The condition has been recognized as a disability requiring accommodation by the Ontario Human Rights Commission and Canadian Human Rights Commission. On the academic front,

referral clinics funded by the Ministry of Health and Long-Term Care have been set up in both Ontario and Nova Scotia, while a Pediatric Environmental Health Specialty Unit has been established in Alberta.

Dr. Lynn Marshall, chair of the Ontario College of Family Physicians’ Environmental Health Committee and a staff physician at the Environmental Health Clinic at Women’s College Hospital in Toronto, says the clinic sees a lot of patients annually – most of them women. The waiting lists are long for clinics like hers, given that there are so few in Canada.

Her job is to review patients’ tests and bloodwork, looking for factors like heavy metals (depending on the patient’s exposure history) and making recommendations for care. (Often, people with MCS are advised to avoid trigger chemicals, such as odorous household cleansers, scented personal-care products and new cars.)

She also counsels employers about return-to-work strategies to help ensure that employees can resume their jobs in an environment free of triggers to prevent breathing, skin and muscle reactions.

But she admits that much more awareness is needed before MCS is widely accepted and treated effectively.

She says many physicians aren’t educated about it. “We are striving to increase physician awareness that it’s a real condition,” she says.

For sufferers like Wendy Kearley, a resident of New Glasgow, NS, who is largely confined to her home due to MCS, change can’t come soon enough. Kearley, who has extreme fatigue, breathing problems, chronic migraines, skin reactions and body aches, begged her GP about 16 years ago for a referral to the environmental clinic in her province. It was only four years ago, at the age of 61, that she was finally able to put a name to her disease. She has also been diagnosed with fibromyalgia and CFS. “You mention it to your doctor and he says ‘I don’t smell anything,’” says Kearley, who has trouble visiting hospitals due to scented products worn by staff and the presence of chemical cleaners. She says her current physician is uneducated about MCS, but if she draws up ways to minimize her chemical exposure, he accommodates this but only with a letter from the specialty clinic. “Even though my doctor is accommodating, it’s challenging to get him to do that,” she says.

MORGELLONS: THE ENIGMA Morgellons came to prominence last year when it was revealed that folk singer Joni Mitchell was a sufferer.

This condition, in which sufferers experience skincrawling sensations, neurological symptoms and fatigue, followed by open sores with tiny coloured fibres emerging from the skin, is controversial.

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The US Centers for Disease Control and Prevention (CDC) found that it has “no infectious cause and no evidence of an environmental link.” The CDC concluded that patients with Morgellons disease be treated for psychiatric conditions, calling it “delusional parasitosis.”

Other experts have dismissed the fibres found in patients’ wounds as bits of clothing that have become entangled in the skin.

These positions outrage Marianne Middelveen, a Calgary-based microbiologist and scientific advisory panel member at the US-based Charles E. Holman Morgellons Disease Foundation. She is part of a collaborative research team that studies skin samples from Morgellons sufferers, theorizing that a spirochetal infection – like ones seen in cattle – might be to blame. Performing standard histological stains, they made a startling – and potentially groundbreaking – discovery, lending credence to sufferers’ theories about what’s wrong with them.

“In human tissue, we found that fibres were keratin or collagen, both produced by the body,” says Middelveen.

“They are not textile fibres; they are human biofibres produced by human skin cells.”

As for the delusions theory? “At present, we have studied 25 Morgellons patients and have detected spirochetes in all 25,” says Middelveen, who hopes that the CDC will commission a study that will yield similar findings. Spirochetal infection is a bacterial infection that can be spread by insects, such as ticks. Treatment includes antibiotics over long periods. “It takes a long time to treat it,” she says.

INTENSE SUFFERING Stan Skoumal wishes Morgellons would be recognized by the medical community rather than having it written off as a psychiatric issue. A former employee in the psychiatric wing at Chilliwack General Hospital in BC with degrees in criminology and social work, he first started having symptoms more than 10 years ago. Instead of itching, he developed a wound in the middle of his back that he

couldn’t even reach. Short-term memory loss, balance issues and partial paralysis in one leg followed.

But when he visited a dermatologist for a diagnosis, he was given a prescription for a psychotropic medication and a 10-minute lecture on the “wonders of the mind,” recalls Skoumal, who left somewhat depressed and angry.

Skoumal did not fill his prescription. Instead, he founded a support group for Morgellons sufferers, the Morgellons Society of Canada. The site, which has thousands of members, has yielded some desperate tales. Skoumal recalls one woman who feared losing custody of her daughters if she visited a doctor with Morgellons symptoms. Another was confined to a psychiatric ward against her will.

“I don’t know a single person where Morgellons didn’t bring them to their knees,” says Skoumal. He credits himself with turning his life around, the lack of medical care notwithstanding. “Through an organic diet, exercise and vitamins, I became healthier,” he says. His symptoms are now more or less under control.

Elaine Husband, a former Calgary city councillor, had a better experience with Morgellons: She found a sympathetic doctor, met Middelveen – who found spirochetes in her blood – and received antibiotics to treat her condition.

“She saved my life,” she says. “I had to use a walker. Now I have only a few days a month where I feel bad.”

Both Husband and Middelveen say the CDC and Health Canada need to acknowledge that this is a legitimate condition and hope a national strategy will be developed. But things move slowly – something that all parties acknowledge. “Medical science is like that,” says Middelveen. “It takes a long time to turn around.”

Harris, who suffers from CFS and fibromyalgia, is doing better, having found a doctor who listened and prescribed a medication that helps her sleep. She also goes for massages, does yoga and stretches daily to manage symptoms.

She looks forward to the day when fibromyalgia will be formally recognized as an illness, but she knows that will take a while. “I think you need to go to a positive place with this,” she says. “I don’t let it stop me.” bh

HOW TO GET HELP Suspecting that you have a condition like chronic fatigue syndrome (CFS), fibromyalgia, multiple chemical sensitivity (MCS) or Morgellons can be daunting, but getting a diagnosis is key. Start by researching symptoms at reputable sites: CFS mefmaction.com, fm-cfs.ca FIBROMYALGIA cwhn.ca/node/40784 M U LTIPLE CHEMICA L SENSITI V IT Y womenscollegehospital.ca/programs-and-services/environmental-health-clinic

Find a doctor who is willing to help. Support groups can direct you to doctors who practise in a given area – something that the doctors may not wish to advertise.

Or get your physician to call a clinic that specializes in your condition. “We are willing to respond to emails from doctors everywhere,” says Dr. Lynn Marshall, a staff physician at the Environmental Health Clinic at Women’s College Hospital in Toronto. “Email our office assistant and we can send information or links to reliable information online.”

MORGELLONS morgellons.ca, thecehf.org/what-is-morgellons.html

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R E L AT I O N S H I P S

A LITTLE EXTRA ON THE SIDE ISTOCK

[ [ COULD YOU - WOULD YOU - CONSIDER AN OPEN MARRIAGE? SHARE YOUR THOUGHTS WITH US ON FACEBOOK

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THE FACT THAT MADELEINE MAYNARD, A

31-year-old Toronto cross-stitch artist, uses the dating site OKCupid and the Tinder app to find men and women for hookups doesn’t mean she’s not committed to her long-term partner.

In fact, she and George,* her boyfriend of four years, plan to marry.

Madeleine and George’s romantic life might sound complex – or even strange – but they’re part of a growing number of couples that are “opening up” their relationships. The decision to choose consensual non-monogamy as a way to make a relationship work is experiencing a surprising uptick in popularity. As many as 10 percent of all committed relationships, including marriages, now identify as open,

according to Susan Pease Gadoua and Vicki Larson in their book, The New “I Do”: Reshaping Marriage for Skeptics, Realists and Rebels. The authors suggest that couples that are facing affairs or stuck in sexless marriages might benefit from long-term non-monogamy.

The conversation seems particularly timely in the wake of the Ashley Madison scandal last summer, when countless marriages were potentially shattered after the 30 million plus registered members’ names were exposed online. Unlike in open marriages, Ashley Madison users were hiding their indiscretions from their “loved ones” – a betrayal that can be costly.

As the breach of the famous cheating site pointed out, extramarital affairs are more

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prevalent than many of us think. Statistics on infidelity vary, along with how people define infidelity (does watching porn, or sexting count?), but anywhere from 25 to 70 percent of people in committed relationships step out on their spouses, say Pease Gadoua and Larson. Since 30 to 50 percent of marriages end in divorce, with an affair often cited as a contributing factor to the downfall of a relationship,is it possible that people in open marriages are on to something?

Changing the rules of traditional marriage and monogamy isn’t easy, though. Nor is it for everyone. With no social model for the most successful or most acceptable way to practise opening up a relationship and no one way of doing it, couples are left to carve out new territory.

BEHIND CLOSED DOORS “Open” takes many different forms. With polyamory, one of the primary goals may be emotional intimacy (and everyone knows about each other and may be friends), or perhaps a couple is exploring it to meet other needs or explore their sexuality explains Elisabeth Sheff, author of The Polyamorists Next Door: Inside Multiple-Partner Relationships and Families. With swinging, couples are typically in their 30s or 40s and older – it’s older couples who are more likely to afford the up-to-$150 fees to get into swinger clubs, says Sheff. Swingers (mostly a ’70s term) tend to be in more long-term, committed relationships and have sex without developing emotional intimacy with others outside the couple. Hookups often occur at parties, conventions, clubs or other group settings.

“Monogamish” is the term used to describe couples that give each other a little wiggle room, the freedom to, say, sleep with someone at a conference or get together with an ex. Some have a “don’t ask, don’t tell” motto, while others require full permission beforehand or prefer being told about encounters after the fact.

Madeleine’s relationship might best be described as polyamorous. A typical week for Madeleine consists of a couple of overnights with her secondary (a relationship of almost a year with a single man), sometimes one night with someone she has met online, and the rest with her primary, George. (George also sees other people, when he is not with Madeleine.) Ideally, they’d like to find a couple or single person they can date together, but she describes what they have as the “next best thing.”

For Hilary,* a 43-year-old Toronto professional with a PhD, two young kids and a husband of more than 10 years, her marriage looks more like polyandry: Hilary’s husband has given her permission to see other people on the side (he isn’t jealous) but has agreed not to see other people himself (she is jealous).

Her hookups are mostly with old friends or exes that she has reconnected with on Facebook – never with strangers. Usually the relationships consist of a few sexual encounters and vary in length and intimacy from a

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couple of hours in a hotel to an overnight to an encounter at a work-related function. Usually it’s about the sex, but in one case, she went as someone’s date to a wedding.

CAN IT WORK – REALLY? Philippa Klein, a Montreal-based counselling therapist, doesn’t see any reason why open marriages can’t work if the relationship is healthy but acknowledges that having more than one sexual partner can be, well, complicated.

“What we do know is that cheating is absolutely detrimental to a marriage,” says Klein. People often feel traumatized and discredited by the lying and begin to question whether the love they thought they shared was ever even real.

For Madeleine, cheating is out of the question, but having multiple partners – in an open way with her partner – is simply a normal part of her lifestyle. It’s not about feeling unfulfilled.

“My needs are absolutely met by George – sexually and emotionally – but being in a relationship with just one person doesn’t make sense to me,” she says. “It boggles my mind that people settle down with one person at a time.

I’m a very loving, very affectionate person.

And I’ve always been very sexually charged. I like to have fun with people. Everyone I sleep with tells me how beautiful I am. I’ve never been so confident in my life.”

Hilary’s relationships have been more fraught. In one case, she got so emotionally involved with a man that his distancing left her quite depressed. Although her husband tried to support her through this crisis, he was bothered that her preoccupation with this man took her emotionally away from their family and marriage.

KEYS TO SUCCESS Experts agree that how successful a couple is in an open relationship is less about the type of relationship and more about how emotionally honest the partners are with each other. Both must feel safe to express feelings of jealousy or fear of abandonment and find a way to work through these together, says Klein. “Every time you add a moveable piece, you complicate the relationship,” she says. “If you don’t integrate other partners over the long term, each relationship can end up in a silo and create problems.” For example, one partner could start fantasizing that you love the other person more or that you do things with the other person that you don’t do together.

These different parts of your life have the ability to leave you feeling disconnected.

While Madeleine and George “opened up” their relationship early on, they quickly decided to close it back up for a few years until they felt stronger as a couple and could set some ground rules. “Trust and communication are so important,” says Madeleine.

They talk about their relationships. At times, George gets jealous, and she admits to sometimes getting envious

besthealthmag.ca

when he describes having had good sex or a good date. But they work through these issues. Some of the rules they’ve established are that they agree to use protection, even for oral sex, and that Madeleine gives George the name, address and phone number of where she’s going when it’s a first date and when she plans to be home.

Hilary and her husband have never set rules for how her extramarital relationships unfold, but they discuss issues as they arise. And, despite the heartache she has already confronted, she admits she probably won’t stop seeing other people.

“Saying yes to opportunities has become a thing for me,” Hilary says. “I believe that you grow and learn from all your experiences, and relationships are a huge part of that.”

Even when couples are able to create a dynamic that works for them, external pressures can prove powerful.

According to Pease Gadoua, our culture looks down on people having multiple partners, even when all the adults involved are aware and consenting.

Hilary and her husband have told some of their friends about Hilary’s outside relationships, but they haven’t told their kids. “I don’t want my children to know: There’s a level of complexity involved with having more than one relationship, even for me as an adult,” says Hilary. “I don’t expect them to understand this, but we do talk to them about all kinds of families and relationships.”

Madeleine and George have both indicated “open relationship” as their status on Facebook. Although George hasn’t told his co-workers, they’re completely open about their extracurricular relationships otherwise. Madeleine feels lucky to have family members who are comfortable with her choices. Her mother told her recently, “Madeleine, I don’t understand your lifestyle, but I’ve never seen you so happy, so keep doing what you’re doing.” bh

Sharing this facet of your relationship with friends and family can be tricky. We asked Elisabeth Sheff, author of The Polyamorists Next Door: Inside Multiple-Partner Relationships and Families, for her top three tips.

1. START WITH A SAFE BET Begin with your most understanding friend or open-minded relative.

“If that favourite sibling, auntie or cousin understands and can be an ally, she could chime in with support if someone else freaks out later,” says Sheff. If you are concerned about someone’s judgment, try gauging how that person might react by asking her opinion about same-sex marriage or other sexualminority issues. If you think the person will be critical but still wish to tell her, plan what you’re going to say before you talk, including responses to her criticism.

2. SPEAK CONFIDENTLY When you tell friends,

family or colleagues, do it without shame and let them know how happy your arrangement is making you –(hopefully) they’ll react better that way. But keep in mind that in some cases, there may be no possibility of a positive reaction.

3. DECIDE ON THE DETAILS AHEAD OF TIME

Think about what you’re comfortable sharing and don’t reveal more than that. “You can answer questions about motivations, love and relationship boundaries without sharing intimate details,” says Sheff. And when you do disclose, be clear about whether the person is free to repeat what you’ve said to others.

ISTOCK

*Names have been changed.

SO, I HAVE SOMETHING TO TELL YOU…

best health MARCH | APRIL 2016

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WOW WOMEN

EVERYTHING IS

AWESOME Kate Ross LeBlanc, co-founder and CEO of Saje Natural Wellness, has mastered the art of aligning her passion, time and resources to make the world a better place.

Now, the inspiring entrepreneur is sharing how she did it. | by INGRIE WILLIAMS “THE JOURNEY TOWARD SAJE NATURAL WELLNESS

was a dual quest,” says the BC-based co-founder and CEO Kate Ross LeBlanc. It began 20 years ago, when her husband and co-founder, Jean-Pierre LeBlanc, was searching for holistic solutions to deal with residual pain from a car accident, while she was eager to explore her inherent passion for retail.

Having grown up in her mother’s fabric store in smalltown Ontario, she had vivid memories of poring over pattern books and being wowed by the textures and colours on bolts of material. “I was young – six or seven years old – and I think I was very stimulated to create a beautiful retail environment,” she says. “I’d go to textile mills in eastern Canada with my mom and do buying. I thought this whole idea of how things were selected and then bought and shared with consumers was the most exciting thing that had ever happened. In some part of my mind, I wanted to relive that experience.”

Ross LeBlanc was also fascinated by smell: “From a world marketing perspective that it’s a very underutilized sense. Jean-Pierre and I were both in a seeking mode, and when we discovered the healing power of essential oils, it really was a big aha moment. He began formulating prod-

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ucts for his own health – he has a chemistry background – and I started to formulate the idea where we could share these healing modalities with the larger world.”

Peppermint Halo, their first product, perfectly encapsulates their mission. Housed in a sleek glass roller ball vial, the invigorating blend works to banish headaches at first whiff and remains a bestseller today. It can also be found in Pocket Pharmacy, a popular set of travel-friendly remedies for everything from stressed shoulders to tummy woes. The newest launch is a collection of nourishing shampoos that joins the collection of gender-neutral offerings that are made using only 100 percent natural, plant-derived ingredients.

COMMUNITY CENTRE An eye for award-winning store aesthetics wasn’t the only thing that Ross LeBlanc gleaned from her early days in her mother’s store. “She was very big on creating community – that great feeling that you wanted to be there because you were going to get to connect with other people,” she says. With a rapidly growing company that boasts numerous locations across Canada and a focus on international expansion, Ross LeBlanc believes that two besthealthmag.ca

BEST ADVICE? “Never compare the inside of your business to the outside of other people’s.

It’s really easy to look at other businesses, whether it’s an article you read or a business you visit, and start to compare yourself and feel disheartened or discouraged.”

KATE ROSS LEBLANC

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WE ASK ALL OUR WOW WOMEN… What do you wish you knew then that you know now?

“In the beginning, I was very much a lone wolf, and I think female entrepreneurs, in particular, somehow believe that we need to do it all ourselves. I really wish that I had understood the power, strength and joy of inviting brilliant people to work with the business. The ability to collaborate and lift people up and inspire them, rather than being the author of everything, is a really important skill.”

KATE ROSS LEBLANC

steps have been crucial in creating the “Saje Nation” of her and LeBlanc’s dreams: identifying core values and doing lots of things to reinforce and celebrate them.

“It’s really important so that people know what they’re signing up for and can say ‘Yes, I share those values’ or realize it’s not the best fit.” Your company’s values can be whatever you choose – “awesomeness” is one of Saje’s – but they have to be ones you’d never waver on.

“When they’re true to who you are as a business owner, it’s easy, not an effort, and people really resonate with that authenticity,” she says. “When they join you with those same values, it creates strength and unity and what your company is all about.”

Ross LeBlanc witnessed the power of that come to life last summer at the first-ever Camp Saje, a celebratory company retreat held on Gabriola Island in BC. “Seeing everyone gathered around the campfire and hearing their wellness journeys with us, created so much camaraderie.”

SMALL VICTORIES It may not be shocking for the CEO of a wellness company to claim personal wellness as a key to entrepreneurial success – “It’s important to have some rituals that allow you to take time for yourself,” she says – but it is refreshing to hear her a-little-goes-a-long-way approach. “In the office, we have daily yoga. We have a big beautiful gong that I brought back from Thailand and someone rings it everyday at 2 PM and we gather to take ten minutes to do yoga and have quiet time together,” she says, “It’s kind of amazing how much of a difference it makes in your body and flexibility just taking a few minutes – it doesn’t have to be an hour.”

Ross LeBlanc has also found victory using abbreviated routines for her workouts. “I now have a commitment to 40 minutes a day of exercise,” she says. “I’m much more apt to follow through if it’s an hour all-in, including time to prepare or get where I’m going. You’re better to do a little bit on a regular basis than try to do a big amount that doesn’t fit into your schedule.”

POSITIVE POV It’s not often in business that bad news can be a good

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thing, but for Ross LeBlanc one of the biggest obstacles she’s faced has steered her towards a better direction.

In the very early days, Saje Natural Wellness was known as Aroma Joy, and they were up to eight stores before they were challenged by an international perfume brand with a similar name. “Despite having a Canadian trademark, we came to the realization that we were going to have to change our name and work through rebranding,” says LeBlanc.

Where others may have buckled under such a set back, the husband and wife duo rose above. “We always try and look at things in that they happen for a reason and always for our best. It’s just a matter of turning your point of view around until you see that. It took us a few years but what has emerged is that we’re much happier with the name Saje Natural Wellness then we ever would have been with the former name.

And it’s likely that the forced switch of gears has led to Ross LeBlanc to one of her top career highlights to date: the opening of a location in Toronto’s Sherway Gardens mall. “When I started in my retail career one of my inspirations was always to be able to open a store there and that grand event happened last September,” she says, “We built a really beautiful store that I’m so proud of and love.

It’s been a twenty year journey, [but] it was full circle, a milestone for me.”

CALLING CARD More than any specific training, Ross LeBlanc champions passion as the must-have skill for any entrepreneur.

“We spend too much of our lives in a work capacity to have it be something you’re suffering through. It should be something you feel amazing doing at least 95% of the time.” By pairing passion and commitment she believes budding start-ups can attract the people they need to help bring their product or service to a larger audience. Need a hand? Ross LeBlanc advises you not to be shy. “People who are successful at what they do love to share that with others. I really encourage people to reach out, they’d probably be very surprised, and the business community in Canada is small. Plus, we have so many amazing tools that make it easier than ever to get connected.” bh besthealthmag.ca

EASE BACKACHES 5 simple exercises to halt the pain

TEXT + WORKOUT, STEPHANIE JOANNE; MODEL, ROBYN BALDWIN; PHOTOGRAPHY, KIM JEFFERY; HAIR + MAKEUP, SHAWNA LEE/JUDYINC.COM

YOUR ACHING BACK! THE MAJORITY OF ADULTS

will experience some degree of back pain during their lives. The best ways to deal with it include minimizing bedrest, exercising, maintaining good posture and strengthening your core.

When you take time to strengthen the muscles that support the spine and stretch the muscles that are pulling on the spine, you can help ease lower back pain and even prevent it altogether.

With this plan, it’s key to keep a timer near you so that you know when to move on to the next exercise. You also want to be conscious of “bracing the core” – keeping deep torso muscles in a position that will enhance spine alignment and posture. The easiest way to brace is to draw the belly button in toward the spine. Be sure to maintain regular breathing – no holding it in when you’re exerting yourself.

WARM-UP Spend a couple of minutes walking or jogging on the spot, then add some jumping jacks or try skipping rope.

OUR EXPERT THIS WORKOUT WAS DESIGNED BY STEPHANIE JOANNE, A PERSONAL TRAINER AND REGULAR BEST HEALTH CONTRIBUTOR.

BEST HEALTH RECOMMENDS CHECKING WITH YOUR HEALTHCARE PRACTITIONER BEFORE STARTING THIS OR ANY EXERCISE PLAN. DON’T UNDERTAKE THESE MOVES IF YOU’VE SUFFERED ACUTE BACK PAIN.

best health MARCH | APRIL 2016

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best

1

» BODY

ALTERNATING LEG AND ARM RAISE 2 MINUTES

A. Lie on your stomach on a mat (or floor) with your arms reaching above your head and your neck in a neutral position.

B. As you tighten your core by bracing, lift one arm and the opposite leg up toward the ceiling comfortably, without moving your hips.

3

C. After counting to five, alternate sides and repeat.

SPINE TWIST 2 MINUTES

2A

A. Lie on your back with your knees bent, your feet flat on the floor and your arms out to either side in a “T” position.

B. Lift your knees together and toward your chest before slowly bringing both knees to the left side as you turn your head and gaze to the right. Feel the stretch in your lower back while keeping your core braced to protect your back.

C. Count five deep breaths in this position with your knees resting on the floor to your left before lifting your knees back to centre as your gaze returns to face the ceiling. Repeat on the opposite side.

2B

3A

2

ALTERNATING KICK 2 MINUTES

A. Lie on your back with your feet in the air (calves parallel to the floor) and your arms at your sides.

B. Begin to lower one leg to the floor. Be sure that your lower back doesn’t shift off the floor and your hips don’t move.

C. Keeping your core engaged, bring the leg back up to meet the other before alternating sides. This should be a very slow movement – try counting to five as you alternate sides.

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3B

besthealthmag.ca

best

» BODY

5

LEGS ON THE WALL 2 MINUTES

*This exercise requires a wall or a solid piece of furniture.

4A

4

4B

A. Lie on your back and bring your buttocks as close to the wall as you can with your feet up the wall.

B. With your arms out to your sides, push with your hands to help you scoot your butt all the way to the wall so that you body is a perfect 90-degree angle.

C. Keep your core braced and bring your lower spine to touch the floor as much as you can. Remain in this position as your body relaxes and blood flows away from your lower limbs.

BRIDGE 2 MINUTES

A. Lie on your back with your feet on the floor and your hands by your sides. Lift your hips and torso up off the floor toward the ceiling (so that your body is in a straight line) while you bring your arms underneath you and interlace your hands.

B. Press your shoulders, upper arms and feet into the floor as your hips reach higher up.

C. Take 10 deep breaths. Slowly return to the floor and rest for five breaths before continuing again. Repeat this sequence.

COOL-DOWN This routine may have been demanding on your lower back.

Before resuming with your day, enjoy a cool-down pose to alleviate any tension. Stand with your legs hip width apart and fold in half, reaching your stomach toward your thighs. Keeping a slight bend in your knees, grab opposite elbows and take 15 deep breaths in this position as you release your lower back muscles more and more with each breath.

best health MARCH | APRIL 2016

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BRAIN

CAMP A CHANGE IS AS GOOD AS rest – truth. But what if you could combine a change with a rest. Imagine the power of that combo!

This is exactly the thinking behind Quest University Canada Renew Your Quest, a week-long summer retreat for adults. Think camp but better – as in better food, better accommodations and better campfire conversations.

The program, based in Squamish, BC, at the university’s sprawling campus, began in 2010 to offer adults a chance to spend time learning and challenging themselves – two activities we tend to experience less often as we age, according to Melanie Koenderman, vice-president and dean of students for Quest and co-ordinator for Renew.

“That’s why we call it ‘Renew Your Quest.’ As you get into a career, you can stop trying new things and settle into things you’re good at, or

things you are used to doing.”

But putting yourself in a position of doing something different creates a sense of joy, of aliveness, she says.

“There’s an electricity that comes from trying new things and being exposed to new things, and that can be so rejuvenating.”

Weaved into the week of classroom learning is a variety of activities that

“THERE’S AN ELECTRICITY THAT COMES FROM TRYING NEW THINGS AND BEING EXPOSED TO NEW THINGS, AND THAT CAN BE SO REJUVENATING.” take advantage of BC’s spectacular natural resources: stand-up paddleboarding, hiking and excursions to nearby Whistler. Eating well is also

key. “We’re big foodies, so we go out a lot so that people can experience the amazing food here.”

But the core activity remains learning, a vital component to aging well. Neuroscience research on the power of learning aside, just stepping outside your comfort zone is important to your wellness. In our daily lives, we start making decisions based on societal norms and tend to get swept up in our commitments and priorities, says Koenderman. “So, pausing that, stepping off the track, gives you a different perspective.”

And you might be pleasantly surprised by how much you enjoy the challenge of learning again. “For adults who have been out of school, they see being in class as a luxury and treat. And, depending on your job, it can be so rejuvenating and empowering to step out of your daily life and do something completely different.” bh

UP FOR THE CHALLENGE? Sharpen your pencils and get ready for class. This summer, two different courses are being offered, from July 10 to 15. at a cost of $875. The fee includes a private bedroom, meals, local transportation and activities. For more info, visit questu.ca/summer

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MARCH | APRIL 2016 best health

besthealthmag.ca

SHUTTERSTOCK; TEXT, BETH THOMPSON

Pack your bathing suit, bug spray and book bag for a brand new adventure: camp for grown-ups

TURN

LAUNDRY TIME

TIME

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12 P.M. Make your

10 A.M. Pre-coffee thoughts are hard, but being mindful that your morning java is Fairtrade Canada certified matters. It means that farmers are given a minimum price to protect them when the market is low and everyone on the supply chain meets economic, social and environmental standards.

Fairtrade also gives farming co-ops a premium for community investment, like building a health centre or school.

UP YOUR GAME Toronto alone estimates that one million coffee cups are disposed of each day, so bring a reusable coffee tumbler for your brew.

lunch meeting meatless.

Livestock-based farming is responsible for about one-fifth of global greenhouse gas emissions. “You could drive a Hummer and be a vegetarian and have less of an environmental impact than if you eat meat but ride your bike everywhere,” says Doncaster.

UP YOUR GAME Picture a plastic water bottle that’s one-quarter full of oil – that’s about how much oil was used to make it. Bring a stainless steel water bottle for daily hydration.

6 P.M.

8 A.M. Make your commute carbon-free by walking, telecommuting or cycling. “The transportation sector in Canada accounts for 25 percent off Canada’s greenhouse gas emissions,” says Deb Doncaster, president off Earth Day Canada. Doncaster estimates that not driving one day a week can save one tonne off greenhouse gas emissions yearly. Have to drive? Consider carpooling.

UP YOUR GAME Cut a deal with your employer to telecommute on a semi-regular basis. This is a win-win (who wouldn’t want to work in sweatpants?).

7 P.M.

7 A.M. Avoid microbeads in your morning shower. When the beads go down your drain, they end up polluting rivers, lakes and oceans. They’re eaten by fish, which moves the toxic chemicals up the food chain, among other environmental effects.

UP YOUR GAME Make your own scrub: Mix coconut oil, ground coffee beans and brown sugar together for an easy and effective formula.

Opt for Ocean Wise certified seafood for a sustainable dinner. “Overfishing is the number one issue facing oceans today,” says Teddie Geach, a seafood specialist for Ocean Wise. The certification means that the fishery meets the program’s standards, like having a limited amount of bycatch (unintentionally caught fish), making sure there’s no overfishing and only fishing species that are in abundance.

UP YOUR GAME Check for Localize labels at your grocery store when you’re picking up dinner.

They are currently available in 250 Canadian stores and tell shoppers how local their food is by showing a score on the label.

Trekking to evening errands, social obligations and your kids’ activities adds up. “About 50 percent of commutes are less than five kilometres, while 25 percent are less than two kilometres,” says Doncaster. Walk, bike or take transit for short trips.

UP YOUR GAME Doncaster urges more community involvement for a sustainable future.

“If we’re connected, growing our own food, engaging with our neighbours and spending time with our communities and families, that goes a long way, from a sustainability standpoint and for our health, well-being and happiness.”

TIME TO

ECO-FY YOUR LIFE ISTOCK

In honour of Earth Day, we bring you six easy ways to change your daily habits.

Here’s how to go from eco-foe to eco-friend in less than 24 hours.

by COURTNEY REILLY-LARKE

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MARCH | APRIL 2016 best health

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EATS MENUS + MOTIVATION

PROP STYLING, CATHERINE MACFADYEN

MORNING GLORY Our nutritious breakfast ideas will give you the power surge you need to conquer the day, whether you choose our “Grab + Go ” or “Weekend Wonders” options | recipes by ALISON KENT photography by YVONNE DUIVENVOORDEN | food styling by LUCIE RICHARD

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GRAB + GO

BREAKFAST SANDWICHES WITH SMASHED AVOCADO RECIPE PAGE 68 64

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WEEKEND WON DE R S

SPANISH-STYLE EGGS RECIPE PAGE 68

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65

WEEKEND WON DE R S

OATMEAL BUTTERMILK PANCAKES RECIPE PAGE 69

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besthealthmag.ca

GRAB + GO

HONEY ALMOND OVERNIGHT MUESLI RECIPE PAGE 69

best health MARCH | APRIL 2016

67

BREAKFAST SANDWICHES WITH SMASHED AVOCADO

SPANISH-STYLE EGGS

Makes 2 servings

Choose a skillet with a lid, or improvise by using a baking sheet to cover skillet instead. Though the flavour will differ, smoked paprika can be swapped for sweet paprika if unavailable.

Sprinkle with shaved Manchego cheese, if desired, and serve with rustic bread or flatbread.

Makes 4 servings

One smashed avocado makes enough for four servings – it can be made, covered and refrigerated the night before for speedy assembly in the morning. A slice of cheddar or Swiss cheese can be added, if desired.

INGREDIENT S INGREDIENT S

1 tbsp (15 mL) olive oil

1 tsp (5 mL) avocado oil, coconut oil or vegetable oil 3 eggs

2 oz (60 g) thinly sliced cured chorizo sausage (or smoked turkey sausage)

4 slices whole-grain bread, toasted (or 2 large whole wheat tortilla wraps)

1 onion, thinly sliced

2 deli-thin slices Black Forest ham

1 sweet yellow or red pepper, thinly sliced 1 clove garlic, sliced

SMASHED AVOCADO

1 can (796 mL) diced tomatoes

1 small ripe avocado

2 tsp (10 mL) sherry vinegar or red wine vinegar

½ cup (125 mL) diced tomato

1 tsp (5 mL) each smoked paprika and dried oregano

1 tsp (5 mL) fresh lime or lemon juice

Pinch each sea salt and freshly ground black pepper

Pinch each sea salt and freshly ground black pepper

3 tbsp (45 mL) chopped fresh cilantro or parsley

Dash of hot sauce, optional

4 eggs

ME THOD Smashed Avocado: In a bowl, use the back of a fork to lightly mash avocado until fairly creamy, with some smaller chunks remaining. Stir in tomato, lime juice, salt, pepper and hot sauce (if using).

Heat a small non-stick skillet over medium heat; brush with oil. In a separate bowl, beat eggs with 1 tsp (5 mL) water; pour into skillet. Cook, stirring, until large curds form and eggs are set, about 3 minutes.

To assemble, layer 2 of the toast slices with ham; divide and mound scrambled egg on each and top with Smashed Avocado.

Sandwich with remaining toast slices. (Or divide and wrap everything inside 2 wraps instead).

Per serving: 403 calories, 22 g protein, 23 g fat (4 g saturated fat), 30 g carbohydrates, 8 g fibre, 328 mg cholesterol, 584 mg sodium

ME THOD In a large skillet, heat oil over medium heat; cook sausage, onion, sweet pepper and garlic, stirring often, until softened, 6 to 8 minutes.

Add tomatoes, vinegar, paprika, oregano, salt and pepper; bring to a boil. Reduce heat and simmer, stirring occasionally, until thickened, about 10 to 12 minutes. Stir in half of the cilantro.

Using the back of a large spoon, make 4 indents in the sauce, spaced evenly apart; crack 1 egg into each indent. Cover and cook over medium-low heat until egg whites are set and yolks are still runny, 6 to 8 minutes. Sprinkle with remaining cilantro.

Per serving: 209 calories, 12 g protein, 9 g fat (2 g saturated fat), 23 g carbohydrates, 6 g fibre, 214 mg cholesterol, 449 mg sodium

B E N E F I T S O F B R E A K FA S T Mom was right: Breakfast is the most important meal of the day. Why? For starters, you’ve spent all night fasting, you have a busy day ahead of you and you need energy. Nobody does well starting on empty. Furthermore, breakfast plays a large role in setting the tone for

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your day, says Susan Fyshe, a registered dietitian and nutritionist for Healthy Lifestyle Nutrition Consulting in Toronto.

“Our emotions and mood are centred in our brain and nervous system, and there’s a strong link between diet and emotional health. A healthy breakfast

provides nourishment for our brains and nervous system, as well as energy for our whole body. It’s an important way to start the day off the best you can be,” says Fyshe.

Need inspiration? Check out more recipes at besthealthmag.ca/breakfast

besthealthmag.ca

OATMEAL BUTTERMILK PANCAKES

HONEY ALMOND OVERNIGHT MUESLI

Makes 6 servings

Makes 8 servings

Serve spread with apple butter or drizzled with pure maple syrup and sprinkle with chopped pecans, berries or sliced pears, if desired. No buttermilk? Use milk instead, replacing 1 tbsp (15 mL) with fresh lemon juice and letting stand for five minutes before using.

Toss together the night before for a healthy make-ahead breakfast. Old-fashioned rolled oats will make for a chewier texture than quick-cooking oats. Top with sliced banana or berries and a splash more milk, if desired.

INGREDIENT S

1¾ cups (425 mL) milk or almond milk

2 cups (500 mL) buttermilk

1½ cups (375 mL) plain or vanilla yogurt

1½ cups (375 mL) quick-cooking (not instant) rolled oats

3 tbsp (45 mL) liquid honey

3 tbsp (45 mL) liquid coconut oil or vegetable oil

1 tbsp (15 mL) fresh lemon juice

2 eggs, beaten

¾ tsp (4 mL) ground ginger

1 cup (250 mL) whole wheat flour

½ tsp (2 mL) vanilla extract (omit if using vanilla yogurt)

2 tbsp (25 mL) packed brown sugar 1 tbsp (15 mL) baking powder

2 cups (500 mL) old-fashioned or quick-cooking rolled oats (not instant)

½ tsp (2 mL) ground cinnamon

2/3 cup (150 mL) mixed dried fruits (including cherries,

INGREDIENT S

cranberries, raisins, chopped apricots or chopped figs)

¼ tsp (1 mL) each sea salt Coconut oil or butter for cooking (about 1 tbsp/15 mL)

½ cup (125 mL) slivered almonds 2 tbsp (25 mL) unsweetened shredded coconut

ME THOD In a large bowl, combine buttermilk, oats and 3 tbsp (45 mL) oil; let stand for 5 minutes. Stir in beaten eggs.

In a separate bowl, whisk flour, sugar, baking powder, cinnamon and salt. Pour over buttermilk mixture, stirring just until combined.

Heat a large non-stick skillet over medium heat; brush with some of the additional coconut oil or butter. Working in batches and using 1/3 cup (75 mL) per pancake, spoon batter into skillet; cook until underside is golden with bubbles breaking on top, 2 or 3 minutes. Flip and cook until puffed and golden brown, 1 or 2 minutes. Transfer pancakes to baking sheet and keep warm in 250°F (120°C) oven; repeat with remaining batter.

Per serving (2 pancakes per serving): 295 calories, 10 g protein, 13 g fat (9 g saturated fat), 37 g carbohydrates, 5 g fibre, 74 mg cholesterol, 448 mg sodium

1 tbsp (15 mL) flaxseed ME THOD In a large glass bowl, stir together milk, yogurt, honey, lemon juice, ginger and vanilla (if using). Stir in oats, dried fruits, almonds, coconut and flaxseed. Cover and refrigerate overnight.

Per serving: 242 calories, 10 g protein, 8 g fat (2 g saturated fat), 36 g carbohydrates, 4 g fibre, 2 mg cholesterol, 69 mg sodium

A GOOD EGG What’s not to love about eggs?

They’re one of nature’s most versatile foods. Hot or cold, morning or night, as a main or side, they adapt to any meal.

Oh, and did we mention that they’re only 70 calories a pop?

But even better than being flexible is the fact that eggs are a good source of nutrition –

high in protein, vitamins and minerals.

On the vitamin front, you get A, D, E and B12. When it comes to minerals, iron, folate, selenium and choline play starring roles. This scramble of nutrients helps you maintain healthy skin, bones and teeth and offers protection against some cancers, autoimmune disease and

heart disease.

There’s also an omega 3 factor, in case you aren’t getting enough fatty acids. Eggs themselves don’t contain omega 3s, but hens that are fed flaxseed will produce such eggs. You’ll see them labelled accordingly on cartons.

Inspired to add more eggs to your day? Check out eggs.ca for recipes.

best health MARCH | APRIL 2016

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Try Any Of The Delicious Smoothies Below To Get Your Diet Started Cinnamon Roll 8 Tbsp Almased 360 ml unsweetened vanilla almond milk 1 tsp ground cinnamon 1 tsp stevia (optional)

Mocha Magic 8 Tbsp Almased 360 ml unsweetened almond milk 1 Tbsp unsweetened cocoa powder 60 ml cold coffee 1 tsp stevia (optional)

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8 Tbsp Almased 360 ml unsweetened almond milk 1 cup raw spinach leaves ½ pear 1 tsp stevia (optional)

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For nutritional information on our shake recipes, go to k FTQDOK@M BNL QDBHODR and enter source code BHB.

MELT YOUR BELLY FAT WITHOUT STARVING YOURSELF Introducing Almased Germany’s most popular all-natural dietary supplement formula made from non-GMO soy, yogurt and honey in a unique fermentation process. q -N @QSHj BH@K j KKDQR k @UNQR @CCDC RTF@QR OQDRDQU@SHUDR NQ RSHLTK@MSR q &KTSDM EQDD q ,DS@ANKHRL ANNRSHMF OQNODQSHDR q "NMSQHATSDR SN GD@KSGX AKNNC RTF@Q KDUDKR q 'DKOR HM SGD ETMBSHNM NE SGD SGXQNHC FK@MC q 'DKOR SGD ANCX SN LDS@ANKHYD B@QANGXCQ@SDR @MC E@S q (R @M @MSHNWHC@MS ENQ SGD L@HMSDM@MBD NE FNNC GD@KSG q 'DKOR HM VDHFGS L@M@FDLDMS VGDM TRDC HM BNMITMBSHNM VHSG @ GD@KSGX G@AHS NE CHDS @MC DWDQBHRD The success of the unique Almased formula has ADDM BNMj QLDC HM NUDQ XD@QR NE BKHMHB@K QDRD@QBG Almased is more than a diet, it’s a way of life.

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Here’s How It Works Simply add Almased shakes to your daily diet.

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COMFORT These stealthy swaps check all the boxes for nutritious eating without robbing your food of taste and texture | by ABBEY SHARP, REGISTERED DIETITIAN photography by YVONNE DUIVENVOORDEN | food styling by LUCIE RICHARD

comfort fare, it’s time to refresh our diets with a lighter, produce-packed plan. But let’s be honest: The daily spinach salad can get dull by mid-spring, and there’s only so much steamed broccoli a person can stand.

Solution? Swap those high-calorie sides, meat-based mains and full-on fat bombs for low-calorie, nutrientdense veggies. Here are a few of our fave substitutes, with recipes included.

CARROTS Carrots are one of the top sources of heart-healthy beta carotene, which converts to vitamin A in the body.

(Just one cup supplies 113 percent of your daily needs.)

A 10-year study that compared different coloured vegetables found that people who consumed dark orange ones, especially carrots, had the greatest reductions in risk of heart disease. There is also research to suggest that beta carotene may help prevent lung, mouth and esophageal cancers.

Here’s a clever way to sneak in more carrots: Spiralize them into gluten-free, low-carb “noodles” to replace some or all of the pasta in your favourite comfort food dishes. (See opposite page for recipe.)

MUSHROOMS Mushroom caps are the usual go-to star of vegetarian dishes at dinner parties and events, but they’re a lot more versatile (and nutritious) than you might think.

In one portobello mushroom, at only 18 calories, you get four percent of your daily fibre and two grams of pro-

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tein – a combination that helps keep you full without making a caloric dent.

Research has praised mushrooms for their possible role in helping to manage cholesterol, control blood sugar and even help reduce the risk of breast cancer, but right now the buzz is all about vitamin D. Mushrooms synthesize vitamin D2 from the sun, similar (albeit a bit less potent) to the D3 version that our skin manufactures in UV light. While there are vitamin D-enriched mushrooms on their way to a store shelf near you, you can place your regular mushrooms in direct sunlight for an hour to boost their levels of the bone-building nutrient.

Mushrooms are also one of the greatest sources of the fifth taste sensation, umami. Described as savoury, woodsy, earthy and rich, umami gives mushrooms their distinct meat-like quality. You probably won’t fool a meat eater by putting a grilled mushroom cap “steak” on his plate, but a quick grind in the food processor with some spices can make it a delicious substitute for hamburger meat.

BEEFED-UP BLUE CHEESE BURGER Serves 4 INGREDIENT S 6 oz (170 g) cremini mushrooms, sliced 12 oz (340 g) extra-lean ground beef ½ small onion, finely minced and squeezed dry

Recipe continued on page 74 besthealthmag.ca

PROP STYLING, CATHERINE MACFADYEN

AFTER MONTHS OF HIBERNATION AND HEAVY

LOW-CARB CARROT NOODLE CHICKEN PAD THAI Serves 4

INGREDIENT S ¼ cup (50 ml) tamarind paste 1½ tbsp (20 ml) coconut sugar ½ tbsp (7 ml) sriracha 1½ tbsp (20 ml) sodium-reduced tamari Juice of ½ small lime ¼ cup (50 ml) sodium-reduced chicken stock 6 large carrots (various colours, if desired), peeled with ends removed 2 tsp (10 ml) olive oil, divided 2 eggs, beaten Salt and pepper, to taste 2 large skinless boneless chicken breasts, sliced 3 cups (750 ml) bean sprouts 2 tbsp (25 ml) finely sliced green onions ¼ cup (50 ml) finely chopped peanuts Lime wedges

ME THOD Mix together all of the sauce ingredients in a bowl; set aside.

Using a spiralizer, process the carrots into circular ribbons; set aside. Heat 1 tsp of olive oil in a large non-stick skillet over medium heat; add eggs.

Season with salt and pepper, spread eggs to the edges of the pan and scramble until cooked through. Remove and set aside in a bowl.

Heat another 1 tsp olive oil in the pan. Add the chicken breasts over mediumhigh heat and season with salt and pepper. Stir-fry until lightly browned and cooked through. Transfer to egg mixture; set aside.

Add sauce to pan over medium heat and let simmer until it begins to get syrupy. Add in carrots and cook until slightly softened and coated, about 5 minutes. Next, stir in sprouts, cooked chicken and egg mixture and toss until sprouts are slightly wilted and all of the ingredients are coated.

Divide among 4 bowls and top with sliced green onions, peanuts and lime wedges.

Per serving: 386 calories, 19 g protein, 20 g fat (4 g saturated fat), 37 g carbohydrates, 6 g fibre, 122 mg cholesterol, 652 mg sodium

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1 garlic clove, finely minced 2 tsp (10 ml) Worcestershire sauce 1 small egg white ¼ cup (50 ml) bread crumbs 2 tsp (10 ml) tomato puree 1 tsp (5 ml) fresh rosemary, finely minced 3/4 tsp (4 ml) salt 1 tsp (5 ml) pepper 4 tbsp (50 ml) crumbled blue cheese 4 whole-grain buns, hollowed out on both sides 4 Boston lettuce leaves Vegetable toppings and condiments of your choice ME THOD Pulse mushrooms in a food processor until they reach a finely minced texture. Remove from food processor, squeeze out any residual liquid and transfer to a bowl.

In bowl, mix ground beef, onion, garlic, Worcestershire sauce, egg white, bread crumbs, tomato purée, minced rosemary, salt and pepper. Combine together.

Portion the mixture into 8 skinny patties. Lay 1 patty down, sprinkle with 1 tbsp of crumbled blue cheese and top with another skinny patty. Gently seal the edges and set aside until you’ve finished with the remaining patties.

Grill burgers over medium-high heat on a preheated lightly greased grill for about 4 to 5 minutes per side.

Meanwhile, hollow out the bun insides on both sides. Line the bun bottom with 1 Boston lettuce leaf and fill with your favourite vegetables and condiments.

Per serving (without bun): 249 calories, 28 g protein, 10 g fat (5g saturated fat), 11 g carbohydrates, 1 g fibre, 75 mg chloesterol, 771 mg sodium

HEARTS OF PALM

Serves 4 INGREDIENT S 1 can (398 ml) heart of palm, drained and rinsed well ⅓ cup (75 ml) fat-free milk 2 tsp (10 ml) olive oil 2 lb (900 g) assorted mushrooms, sliced 2 cloves garlic, minced 4 sprigs thyme, leaves only Salt and pepper, to taste 3 cups (750 ml) no-sodium or no salt vegetable or chicken stock 2 tsp (10 ml) olive oil 1 cup (250 ml) quinoa, rinsed well ½ cup (125 ml) dry white wine ½ oz (14 g) pkg of dried porcini mushrooms, pulsed in a food processor until powdered 1 oz (28 g) Parmesian (preferably Parmigiano Reggiano) cheese, finely grated, plus extra for garnish, if desired ¼ cup (50 ml) reduced-fat ricotta cheese ½ cup (125 ml) fat-free milk ½ cup (125 ml) frozen peas Salt and pepper, to taste ¼ cup (50 ml) Italian parsley, finely chopped ME THOD Purée the heart of palm with 1/3 cup milk in a food processor; set aside.

Preheat pan to medium-high heat and add 2 tsp olive oil.

Once hot, add mushrooms, garlic and thyme; cook until the mushrooms are lightly browned and softened, about 10 minutes. Season with salt and pepper, remove from heat and set aside.

In a small saucepan, warm stock over low heat until simmering. Preheat additional 2 tsp olive oil in a medium saucepan over medium heat. Add in quinoa and stir until coated.

Add white wine and simmer until evaporated. Then, stir in the porcini mushroom powder and ½ cup of the stock and stir until evaporated. Continue adding in stock, ½ cup at a time, until quinoa is fully cooked but still feels a bit more “loose” than usual. You may or may not use up all of the heated stock.

Reduce heat to low and fold in puréed heart of palm, Parmesan cheese, ricotta cheese, prepared mushrooms, milk and peas; season with salt and pepper.

Garnish with Italian parsley and additional grated cheese, if desired. bh Per serving: 277 calories, 15 g protein, 9 g fat (3 g saturated fat), 30 g carbohydrates, 6 g fibre, 12 mg cholesterol, 619 mg sodium

ISTOCK

While it sounds like an exotic new vegetable, heart of palm isn’t new to your grocery store; it’s been hiding away in the canned goods’ aisle for years. This unusual white veggie has a mild, fresh flavour and soft, supple texture. It is harvested from the “heart” of tropical palm trees and packed with good-for-you nutrients. One cup of chopped heart of palm contains four grams each of fibre and protein and only 43 calories.

Research suggests that increasing your fibre intake with foods like heart of palm may help promote weight loss, reduce your risk of Type 2 diabetes and lower your chances of a heart attack or stroke. But sneaking in more fibre doesn’t only happen at the salad bar; heart of palm also makes a creamy substitute for butter.

This quinoa risotto not only boosts fibre and protein by swapping arborio rice for a whole grain but also slashes serious calories by subbing the traditional stick of butter for puréed heart of palm. Just be sure to rinse the contents of your can before puréeing to improve flavour and dramatically reduce sodium content.

BUTTER-FREE MUSHROOM QUINOA RISOTTO

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besthealthmag.ca

Apple Cranberry Crisp | 11 g of fibre

Chicken Parmesan | 5 g of fibre

Good things come from

Ultimate Burger | 11 g of fibre

allbran.ca/recipes

/allbranca

IT’S ALL

GREEK

TO ME

ISTOCK

You’ve probably heard of the Mediterranean diet – and that it can do wonders for your health. But if you’ve been too intimidated by the fad to try it out, we’ve got your guide to going Greek – for a week, at least. | by ALEX MLYNEK

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besthealthmag.ca

THE NEW

lthough much touted lately, the Mediterranean diet is nothing new. In fact, it dates back to the 1950s, when American doctor Ancel Keys began a decades-long study comparing eating patterns and heart health in seven different nations. He discovered that the noshing native to people living in Greece, Italy, Spain and certain neighbouring countries provided the most protection against heart disease – and so, the Mediterranean diet, which focuses on produce, whole grains, nuts, fish and olive oil, was born. More than six decades later health experts are still singing its praises.

OIL, TUNA AND CHICKPEAS, ISTOCK; BERRIES, SHUTTERSTOCK

A

nosh

“The Mediterranean diet is protective over almost every chronic disease that afflicts North Americans,” says dietitian Rosie Schwartz. “There are benefits for diabetes, heart health and cancer, and the research also shows that the Mediterranean diet is associated with longevity.” Plus, new research supporting its healthy effects is popping up all the time. A study published last September even showed that the Mediterranean diet may reduce breast cancer risk.

Read on for seven days’ worth of dietitian-approved tips that will get you on the Mediterranean diet track.

MONDAY

TUESDAY

WEDNESDAY

GRAIN GAME

TAKE YOUR PULSE

HERE, FISHY FISHY!

Whole grains, which provide significant amounts of dietary fibre, are an essential part of the Mediterranean diet. To get your fill, Schwartz suggests swapping the starch portion of your dinner plate for a whole-grain version, like brown or wild rice instead of white. To avoid boredom with the same-old sides, try a new grain like teff pasta. Teff is the hallmark of many Ethiopian dishes and can also be used to make savoury or sweet pancakes or porridge (see box for recipe).

Lentils, chickpeas, beans and peas are types of pulses that can easily be the main star of a meal because they’re filling. Pulses are also terrifically good for you. “They contain cholesterol-lowering fibre and are prebiotic, so they promote the growth of healthy bacteria in your gut,” says Schwartz. They are all staples of dishes from different areas of the Mediterranean, so do some travelling with your meals and explore recipes from Italy, like a pasta e fagioli bean soup, or Morocco, with a red lentil stew.

If you’re going to fit two omega 3-rich fish or seafood recipes into your meal plan each week, you’ll likely need to branch out from your usual repertoire of recipes or types of seafood to make that work. It doesn’t have to be daunting, though.

A fish-based supper could be as simple as a Mediterranean dish made with dried pasta, canned tuna, fresh garlic, canned, diced unsalted tomatoes and canned chickpeas.

“Throw those all together and you’ve got a delicious dinner or lunch,” says Schwartz.

THURSDAY

FRIDAY

OIL CHECK

BE FRUITFUL

Time for a peek in your pantry to make sure you’ve got extra-virgin olive oil (not regular, and definitely not light) on hand. Using it is as the main fat in your diet, alongside nuts and seeds, is the Mediterranean way. “People think that light olive oil is lower in calories, but really what it’s light on is nutrition,” explains Schwartz. “Extra-virgin olive oil contains a variety of different phytonutrients, with anti-cancer compounds and compounds that promote healthy arteries,” she explains. “When you refine olive oil, you lose a lot of these compounds.”

In the Mediterranean, explains Schwartz, cakes and other similar goodies are special-occasion foods, so if you’re going to have a treat at the end of a meal, make it fruit based. Fresh or frozen fruit will work, as will a fruit crisp, which has the added benefit of an oat topping, so it’s another way to sneak in more whole grains.

BASIC TEFF PORRIDGE RECIPE To make teff porridge, the ratio is one portion of teff grains to three portions of water.

First, toast your teff grains in a saucepan for a few minutes, stirring so they won’t burn, until they start to pop. Then add the water with a pinch of salt and boil it for 15 to 20 minutes (until the water is absorbed and the grains are softened), stirring occasionally. Remove from heat and let sit, covered, for a few minutes.

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THE NEW

nosh

SIMPLE SNACK IDEA

SUNDAY

If you’re feeling peckish, try a small bowl of 1 or 2% fat Greek yogurt (though fat-free can be used as well) topped with seasonal fruit, some nuts or seeds and a drizzle of honey. This pick-me-up is filled with protein, calcium, monounsaturated fat and vitamins.

REDESIGN YOUR DINNER PLATE

SATURDAY THROW A DINNER PARTY “The Mediterranean is about enjoying meals together,” says Schwartz, so plan to eat with family or friends at least one day a week, both for enjoyment and for the health benefits. If you’re single, make it a habit to meet up with others for a potluck dinner or a meal out. If you do choose to go to a restaurant, consider sharing plates so that you aren’t tempted by the larger portions.

If you eat meat, then you likely put together dishes with the meat as the focus and then a vegetable and a starch on the side. But since red meats like beef, pork and lamb are limited with this diet, you’ll have to retrain your brain in terms of how to approach using them, says Schwartz, though it doesn’t mean you have to give them up completely.

“Make the meat a garnish rather than the centrepiece,” she suggests.

If you normally put meat in your pasta sauce, reduce the amount you’d normally use and add lots of vegetables so it’s still satisfying and packed with plenty of plant foods.

Or, top a salad with a few small slices of lamb or steak.

Toronto-based dietitian Rosie Schwartz has been closely involved with Oldways – the group that developed the Mediterranean Diet Pyramid and brought the eating pattern to North America – for more than 20 years. She is the author of The Enlightened Eater’s Whole Foods Guide. bh

WANT MORE RECIPES? CHECK OUT THESE COOKBOOKS.

ROSE WATER & ORANGE BLOSSOMS: FRESH & CLASSIC RECIPES FROM MY LEBANESE KITCHEN by Maureen Abood, RUNNING PRESS, $38

With an ingredient-focused approach, Abood revisits the flavours of her childhood via 100 recipes, exploring her Lebanese heritage through traditional cuisine.

Recipes like Avocado Tabbouleh in Little Gems and Pomegranate Rose Sorbet are more than enough to enlighten your taste buds.

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MARCH | APRIL 2016 best health

JERUSALEM A COOKBOOK by Yotam Ottolenghi and Sami Tamimi, APPETITE BY RANDOM HOUSE, $40

Two of England’s best chefs take a look back at their home country (both Ottolenghi and Tamimi were born in Jerusalem the same year) and the foods and flavours that continue to inspire them. With more than 120 recipes, there’s a lot of cooking to be done.

Try the Chargrilled Squash with Labneh and Pickled Walnut Salsa.

THE ULTIMATE MEDITERRANEAN DIET COOKBOOK HARNESS THE POWER OF THE WORLD’S HEALTHIEST DIET TO LIVE BETTER, LONGER by Amy Riolo, FAIR WINDS PRESS, $25.

This beginner-friendly cookbook lays the groundwork of the Mediterranean diet with accompanying recipes. The chapter on whole grains features how to make your own pita, while the benefits of olive oil play up nicely next to a recipe for herb-marinated olives.

besthealthmag.ca

SHUTTERSTOCK; YOGURT ON SPOON, ISTOCK; BOOKS, LUIS ALBUQUERQUE

Available at chapters.indigo.ca

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produced by MEGAN KIRKWOOD | photography by GEOFFREY ROSS best health MARCH | APRIL 2016

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JULIA ROBERTS

The best part? “It’s easy to do at home,” says James Corbett, colour director for Clairol, who has worked with celebs like Christina Hendricks. You can combine this look with your usual at-home colour or even salon highlights.

Here’s how: Choose a few pieces of hair around your face and paint them with a highlighting kit that’s within two to three shades of your all-over colour. “If you’re a light brown shade, go with dark or medium blonde in the front,” says Corbett. “The key to successful highlighting at home is to realize that less is more.”

Since highlighting removes pigment in your hair while lightening it, he suggests using a semi-permanent glossing treatment as a toner afterward to help blend the colour and zap brassiness. And always treat coloured hair to a conditioning mask for 30 minutes once a week to help keep your shade looking fresh. “Healthy hair that’s not overly porous always holds colour better,” says Corbett. “You can apply a treatment at the gym in the steam room, which will help open up your hair cuticle.”

CLAIROL NATURAL INSTINCTS AMMONIA-FREE SEMI-PERMANENT HAIR COLOUR, $9

SOFIA

RA

STRIVECTIN HAIR COLOUR CARE VIBRANCY BOOSTER, $27

“The key to successful highlighting at home is to realize that less is more.”

– JAMES CORBETT

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VERGA

Great legs are always in style Don’t be one of those women who resorts to covering her legs with long skirts or nylons. Stop slathering on self-tanner to create the illusion of flawless legs. You needn’t resort to these out-of-date measures. CircuVein is clinically proven to reduce the appearance of varicose veins within just two months! CircuVein supports veins by reducing inflammation thereby minimizing the appearance of varicose veins. It also alleviates swelling and heaviness. CircuVein contains Diosmin and Hesperidin, two bioflavonoids that are proven to strengthen and protect blood vessels. Trust your gams to Flora, the company that has been providing premium herbal supplements since the 1960’s.

NPN 80028881

Make varicose veins a thing of the past.

Don’t cover up your legs, flaunt them.

Available in natural health food stores, select grocery stores and pharmacies.

CLINICALLY PROVEN | GLUTEN-FREE | VEGAN

To find a store near you, visit: WWW.FLORAHEALTH.COM

best

» BEAUTY

JOE FRESH EYE SHADOW TRIO IN GOLD RUSH, $8

RIMMEL LONDON MAGNIF’EYES MONO EYE SHADOW IN GOLD RECORD, $6

SAVING OUR SKIN NYC NEW YORK COLOR CITYPROOF 24HR WATERPROOF EYE SHADOW IN 5TH AVE GOLD RUSH, $4

HARD CANDY JUST GLOW! BAKED ILLUMINATING DUO IN TWINKLE STAR, $9

We’re in the middle of a skincare renaissance, and these top picks have us excited to wake up our complexions with ingredients with some serious impact.

FOR TODAY ...

This powerful night mask contains 10 percent glycolic acid (the highest concentration you can get outside a derm’s office), combined with a soothing complex to help avoid irritation. Apply overnight to help reduce hyperpigmentation, pore size, dullness and fine lines and wrinkles.

JOUVIANCE GLYCO LASER 10 SOFT PEEL NIGHT CREAM, $40

KAT VON D METAL CRUSH EYESHADOW IN THRASHER, $25

FOR PAYDAY ...

MARC JACOBS BEAUTY LAMÉ NOIR ULTRA-GLITTERING MASCARA, $33

GOLD CRUSH This season, show-stopping eye makeup is all about solid gold pigments. All the beauty looks at the Spring/Summer Creatures of the Wind, Delpozo and Alice + Olivia shows featured metallic effects that appeared fresh without the fuss. The perfect way to rock this look for spring? With a simple stripe of colour, lots of mascara to define your eyes and a minimally made-up face.

This innovative, alcohol-free aerosol hairspray adds hold to your hair without weighing it down with a sticky residue or drying it out with harsh ingredients.

PANTENE AIRSPRAY ALCOHOL-FREE HAIRSPRAY, $6

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DR. DENNIS GROSS FERULIC + RETINOL FORTIFYING NECK EMULSION, $90

FOR SOMEDAY ...

UNDER $10

Top picks for taming flat hair, frizz and flyaways

Fortified with plumping collagen and anti-aging ferulic acid and retinol, this silky serum targets thin neck skin to avoid a telltale sagging and crepey appearance.

Apply it twice a day with upward strokes and be sure to focus on your jawline and the area just under your chin.

Tame flyaways and protect against hot-tool damage with this lightweight styler than can be used to prep damp hair for a blowout or define dry ends.

WELLA PROFESSIONALS EIMI PERFECT ME LIGHTWEIGHT BEAUTY BALM LOTION, $20

Anti-aging peptides and moisturizers combine with a mega-cocktail of highconcentration antioxidants, including green tea, resveratrol and coffee seed extract, to protect skin against UV damage, regenerate collagen and improve elasticity.

RADICAL SKINCARE ADVANCED PEPTIDE ANTIOXIDANT SERUM, $198

besthealthmag.ca

Q+A Guerlain’s ultra-luxe Orchidée Impériale Exceptional Complete Care The Cream is celebrating its 10th anniversary this year with a third-generation formula that holds eight scientific patents. We sat down with ethnobotanist François Gérard to chat about his global orchid studies (he studies more than 3,000 specimens in Switzerland, China and France) and how he brings their beauty to the brand’s bestloved skincare formulas.

BH Why do you choose to study orchids over any other flower?

FG Orchids are very different from other plants – mainly because they are epiphytes, which means they can grow up in the air, on trees. This gives the orchid a very special biology: It contains a physiological mechanism and molecules that you won’t find in any other plant. Many of these special molecules are very beneficial to the skin.

BH You’ve chosen three orchids out of 30,000 possible species to cultivate for this cream. What is so special about these three flowers?

FG The vanda coerulea, which lives on a tree 40 to 50 feet in the air,

survives without any food, even though it is one of the largest, strongest and most colourful plants in the jungle. The vanda teres grows on the tops of trees in the Himalayas and survives for seven months in the dry season without any rainwater. The gold orchid grows very slowly. It grows for 12 years before it even gives its first flower, which is very special.

BH How did you know these flowers would have such beneficial attributes?

FG One aspect is the doctrine of signatures, which was formalized in the

17th century by a biochemist named Paracelsus in Switzerland. The idea is that all plants give physical signs that tell us what they’re good for based on their anatomical appearance. For example, a tomato, which looks like your heart, is very rich in lycopene and has been proven to be very good for your cardiovascular system. The gold orchid isn’t just gold in colour but has a strong light that flashes into your eyes. Years later, we discovered that the extract of this plant stimulates skin cells and optimizes the release and distribution of energy, which improves elasticity.

THE ORCHIDS USED IN THE CREAM CAN ONLY BE HARVESTED EVERY FOUR YEARS AFTER THEIR FIRST BLOOM, WHICH TAKES SEVEN YEARS!

IN YOUR PRIME These two new primer formulas will make you think twice about whipping out that old silicone-laden tube when you feel like you need a little extra complexion help.

Smashbox Photo Finish Primer Oil, $49, is a skincare and makeup formula in one that contains 15 plant-based essential oils, such as argan and jojoba oils, that absorb instantly to smooth fine lines and create an instantly smooth, glowing canvas for makeup. Sephora Collection Beauty Amplifier AfterGlow Primer & Luminizer, $20, contains finely milled pearl pigments and a cooling gel texture to give skin a youthful sheen without any obvious sparkle. The bonus: Both formulas can be used throughout the day to highlight and refresh your makeup without starting from square one.

GUERLAIN ORCHIDÉE IMPÉRIALE EXCEPTIONAL COMPLETE CARE THE CREAM 10TH ANNIVERSARY LIMITED EDITION, $505

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These beauties barely need an introduction; they are cult classics that have stood the test of time. Scratch their iconic surface and you’ll find tried-and-true formulations that keep women coming back year after year.

by MEGAN KIRKWOOD | photography by PAUL WEEKS

N°5 WAS NAMED FOR THE FIFTH LAB SAMPLE THAT MADEMOISELLE CHANEL PREFERRED AND WENT ON TO BECOME HER FAVOURITE, LUCKY NUMBER.

DREAM CREAM THE GO-TO MOISTURIZER FOR WOMEN IN MORE THAN 200 COUNTRIES. NIVEA CREME best health MARCH | APRIL 2016

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MAGIC LOTION SKIN’S BFF. CLINIQUE DRAMATICALLY DIFFERENT MOISTURIZING LOTION+ 90

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FRINGE BENEFIT best health MARCH | APRIL 2016

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THE NUMBER ONE BESTSELLING LIP AND CHEEK STAIN OF ALL TIME!

CHANEL N°5 EAU DE PARFUM, $140 (100 ML)

What other scent has been honoured by MoMA and depicted

by Warhol? This hyperfeminine, floral fragrance was created in 1921 by thenperfumer-to-the-stars Ernest Beaux, who was asked by Coco Chanel to create a “woman’s perfume with a woman’s scent.”

After being inspired by the fresh smell of the northern lakes in the Arctic Circle, Beaux created an innovative blend of more than 80 ingredients, including May rose, orange blossom, Haitian vetiver, jasmine, sandalwood, tonka beans, ylang-ylang and neroli. He also included never-before-used synthetic aldehydes, which added a complexity to the scent and a unique touch of freshness. Since perfumes of the time were mainly composed of a sole floral note and usually given highly sentimental names, Chanel No. 5 quickly became a standout with its complex scent structure, minimalist graphic bottle (said to be inspired by the geometry of Paris’s Place Vendôme) and straightforward numeric name, all of which have gone on to contribute to its status as the world’s bestselling scent of all time.

NIVEA CREME, $13

After being introduced to the public in 1911 as the first stable skin cream based on a water-in-oil emulsion, this nostalgic formula soon became a go-to for drugstore visits and the world’s number one skincare cream.

Deeply hydrating and nourishing, this thick, feel-good cream can be used to soothe face and body and is especially effective for hard-working areas, like your hands and feet. The iconic blue tin was introduced later in 1925 and still appears as the original to fans around the world, who purchase more than 100 million tins in 200 countries around the world every single year.

CLINIQUE DRAMATICALLY DIFFERENT MOISTURIZING LOTION+, $32

AVEDA ROSEMARY MINT SHAMPOO AND CONDITIONER, $18 EACH

This universally loved moisturizer was developed to protect all skin types from the challenges of everyday life, including stress, environmental aggressors, processed foods, climate change, travel and lack of sleep.

Inspired by repeat issues being seen in their patients, the formula was originally created by Drs. David and Catherine Orentreich, the son and daughter of the same dermatologist, Dr. Norman Orentreich, who worked with magazine editor Carol Phillips and the Lauder family to develop the entire Clinique brand in the late 1960s. Since being rejuvenated in 2013 (it took more than 100 new samples to get it just right), the lotion now contains ingredients that are essential to protecting the skin’s natural moisture barrier, including cucumber extract, urea, glycerine and hyaluronic acid.

This insanely refreshing shampoo and conditioner duo is a favourite for its high-quality, organic botanicals and soothing scent. But its gentle, naturally cleansing properties make it especially ideal for those who just can’t stop washing their hair every day. Since the formula is free of harsh chemicals and detergents, you can lather safely with this addictive twosome without stripping your strands or causing buildup, dryness or static. Ingredients like certified-organic aloe vera, jojoba oil and palm nut oil help soothe and hydrate your scalp, lavender and marjoram have calming effects, and peppermint cools and invigorates.

Antioxidants like rosemary and vitamins A and E help protect your hair and leave it looking healthy and full of body.

BENEFIT BENETINT CHEEK AND LIP STAIN, $39

This rose-hued stain is the type of multi-tasker that should be in every woman’s beauty bag. Its effortless, transparent colour gives a natural glow to lips and cheeks that lasts for hours without having to be reapplied. Its rosy flush is very natural-looking – in fact, it was originally created in the 1970s,

by Benefit Cosmetics founders Jean and Jane Ford, as a nipple tint by request of an exotic dancer in their local San Francisco ’hood.

The original bottle, then dubbed Rose Tint (the sisters whipped up that first batch in their kitchen with the help of a blender and steamed rose petals), can be seen on display in their NYC SoHo store. Now appropriately thought of as “the sexiest flush you can get from a bottle,” the stain has since been named by many celebs, including Gwyneth Paltrow and Sarah Jessica Parker as one of their ultimate must-have beauty tricks.

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ESTÉE LAUDER ADVANCED NIGHT REPAIR SYNCHRONIZED RECOVERY COMPLEX II, $108

This little brown jar has been spotted in medicine cabinets since 1982, when it was one of the first pharmacistinspired formulas with a thin, serumlike texture and eye dropper applicator. The serum, which works to take advantage of cellular renewal and purification while you sleep, contains plumping hyaluronic acid and multiple technologies to support your skin cells, repair daily damage and protect against environmental pollution. The combination helps significantly reduce the appearance of lines and wrinkles and provides a smoother, more even-looking skin tone, creating an especially powerful treatment when layered under your favourite night cream.

After the formula was revamped in 2013, it snagged 25 patents (including some that are still pending) for its trademark technology.

DERMALOGICA DAILY MICROFOLIANT, $74

A cult favourite among beauty insiders and skincare pros, this ultra-gentle exfoliant is the secret weapon behind many socalled lit-from-within complexions and, as a result, is the brand’s top-selling item around the globe.

Rice bran, licorice, grapefruit extract, papaya enzymes and salicylic acid combine to create this unique powder formula, which can be used to treat even the most sensitive skin, including the area around your eyes and lips. When combined with water in the palms of your hands, the powder creates a smooth, bubbly paste that can be used daily to gently slough off dry skin cells while simultaneously smoothing and brightening your skin.

Suffice to say, we can’t get enough.

NEUTROGENA FACIAL CLEANSING BAR, $8

CLÉ DE PEAU BEAUTÉ CONCEALER, $88

Originally introduced in the mid-’50s, this classic, hypoallergenic facial bar contains eight percent glycerine and zero detergents, dyes and preservatives.

The lack of additives and high moisture content has made the humble bar a go-to in households for decades, ensuring clean skin while maintaining its natural pH level and nixing any irritation or feelings of “tight” skin. The original soap was created

by Belgian cosmetic chemist Dr. Edmond Fromont and imported to the United States

by Emanuel Stolaroff, who discovered it while visiting Europe and was thrilled with its uniquely transparent formula and zero soap residue.

The amber bar was such a hit that, in 1962, Dr. Fromont’s company changed its previous name from Natone to represent the original brand of the muchloved soap.

A winner of countless beauty awards, this luxe concealer formula is an editor’s and makeup artist’s favourite thanks to its rich and creamy texture and hydrating ingredients, including green tea, wild rose extract and hyaluronic acid. Its dense stick form ensures that your application lasts all day yet still appears natural, without leaving the dreaded cakey-looking finish or telltale creases.

Flawless skin in a tube, this concealer certainly carries a hefty price tag, but since a little goes a long way to cover spots, dark circles and blemishes, its per-use cost guarantees a good return on your investment. bh

ONE AMBER BAR IS SOLD APPROXIMATELY EVERY 2½ MINUTES IN CANADA.

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DIOR DIORSHOW MASCARA, $34

When Dior first launched its Diorshow mascara 15 years ago, it was meant to mimic the techniques used by makeup artists on models at the label’s runway shows. The jumbo applicator was inspired by the large brushes used by the pros backstage (who were sometimes known to use toothbrushes to achieve larger-than-life lashes in a hurry) to get the elusive combo of mega-volume and length at home with endless coats of product. Since then, this top-selling mascara has seen many incarnations of special effects and colours, the latter being considered a legacy of the brand that first launched beige and gold mascaras in 1979, followed by the first electric blue mascara one year later.

SEE SHOPPING GUIDE FOR BUYING INFORMATION

besthealthmag.ca

From the makers of

Lipidol is a range of six new oils for daily skincare. Featured product: Lipidol Cleansing Face Oil 125ml. Removes dirt and make-up without stripping the skin’s natural oily layer. Available at Walmart and walmart.ca at $8.97. lipidol.com

IS FOR ATHLEISURE Yep, that’s a real word. So popular is the term

that Merriam-Webster has now added it to its dictionary listings. Ladies, this is a trend we totally embrace: It’s EASY-WEAR CLOTHING that focuses ON COMFORT AND COLOUR without losing sight of the cool factor. So, fold away the oversized sweats in favour of tailored separates that let you champion athletic-inspired elements (SUCH AS PERFORATED TEXTURES) and flex your style muscle by adding A POP OF COLOUR or stripe to the mix.

Really, it couldn’t be easier – or more comfortable.

(A MASHUP OF ATHLETIC AND LEISURE)

produced by INGRIE WILLIAMS ELLIE MAE SOLANGE JACKET, $595 LACOSTE DRESS, $175

MICHAEL BY MICHAEL KORS BACKPACK, $328

photography by CARLYLE ROUTH hair & makeup by SHERI STROH off-figure photography by LUIS ALBUQUERQUE off-figure styling by DEE CONNOLLY

SEE SHOPPING GUIDE FOR BUYING INFORMATION

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AT THE Trade your traditional tank top for something with a tad more

detail,

LIKE ON-TREND CUT-OUTS.

Pair it with COLOURFUL capris and suddenly the order to

“DROP AND GIVE ME 50” will seem way more doable.

SHOWN ON MODEL MICHI TANK TOP, $207 WINNERS PANTS, $25

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AT THE Couple COLOUR-BLOCKED leggings with layered tanks for a confident, comfortable look that lets fellow spinners know you’re at the forefront of fashion – even if you choose a bike at the back of the class.

SHOWN ON MODEL GAP TANK TOP, $40, BRA TOP, $35, AND PANTS, $70

ON THE There is a lot of life to be lived in going to and from the gym or studio, and you deserve a SPORTY LOOK that’s also So, what’s the secret?

Add accessories like to instantly up your game (hello, Nicole Richie) or throw on a pretty knit top to meet the girls for coffee.

chic.

SUNNIES

TNA HAT, $25

GARRETT LEIGHT SUNGLASSES, $380 AVAILABLE AT JOSEPHSON OPTICIANS

FRENCH CONNECTION SWEATER, $98

ON-THE-GO HAIR FLAIR. We love this three-in-one that revives post-workout hair to its former glory. The spray acts as a dry shampoo, absorbing oil, while boosting fullness and adding matte texture.

DRYBAR TRIPLE SEC 3-IN-1, $33 DEW YOU? Keep your healthy streak going with this organic oil combo that comes in an easy-to-use mist to keep skin smooth while also enhancing your, ahem, personal aroma.

INTELLIGENT NUTRIENTS AWAKEN – WAKE UP, $85

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AT THE Are you a basic black leggings girl?

We get it. Black is such a versatile – not to mention forgiving – colour from which to build a look. But don't let that maxim stop you from introducing colour into your workout wear.

Try mixing and matching colours up top, like layering a brightly hued sports bra with a softly shaded tank.

This takes “never let them see you sweat” to a whole new level.

SHOWN ON MODEL TITIKA ACTIVE COUTURE TANK TOP, $36 GAP BRA TOP, $35

ON THE Choosing pieces that balance EASY-TO-WEAR FABRICS with flattering silhouettes and is key. Swap your gym sneaks for a pair of white-soled flats, or throw on a

EYE-CATCHING DETAILS

colorful striped top for instant street cred.

LACOSTE T-SHIRT, $165

ALDO SNEAKERS, $85

HYBA PANTS, $40

ON-THE-GO OH, GLOW ON.

Throw these multi-tasking creamy sticks into your kit bag for luminosity that lasts long past your hot-yoga session.

SMASHBOX L.A. LIGHTS COLOUR STICKS, $36 EACH

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» BETS

BRIGHTENup

Want to refresh your weekend style this spring? Get thee a small bright bag.

One that’s carefree in size and fun in colour is the perfect companion for off-duty hours.

Look for hands-free designs – or ones that provide the option – to embrace the season head-on.

by INGRIE WILLIAMS | photography by LUIS ALBUQUERQUE

thıs ıs for

TODAY

The classic rounded messenger bag shape gets a vibrant update thanks to a punchy pink-grapefruit tone. Golden hardware, such as the swinging metal fringe, adds a feminine touch that earns extra style points.

CALL IT SPRING, $40

thıs ıs for

SOMEDAY

An invigorating colour helps this ladylike bag lose any whiff of a stuffy vibe. Begging to be worn with jeans and sneakers, this beauty comes with a long strap to wear across your body for a chic, laid-back look.

TED BAKER LONDON, $329

thıs ıs for

PAYDAY

Accompanied by an oversized, textured clasp, coloured resin links and an optional pom-pom adornment, this compact bag deserves a closer look. As you’ll soon discover, the unexpected lilac hue achieves neutralstatus – it simply goes with everything.

MICHAEL BY MICHAEL KORS, $278 (POM-POM, $78)

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STYLING, DEE CONNOLLY

SEE SHOPPING GUIDE FOR BUYING INFORMATION

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ENJOY THE VIEW OF MOUNT ORFORD AND THE POND FROM YOUR ROOM AT SPA EASTMAN. INSERT: AERIAL VIEW OF THE VILLAS AND OUTDOOR POOL AT RED MOUNTAIN RESORT.

TRAVELLING TOWARD

Canadians are finally discovering the benefits of good-for-you spa getaways.

Here are a couple of affordable options to consider. | by MARGARET SWAINE

FOR CENTURIES, EUROPEANS HAVE BELIEVED THAT

a visit to a spa is important for maintaining health rather than just beauty. In Germany, for example, up until 1995, all adults were entitled to a kur (cure) vacation every two years. Their economy hasn’t kept pace with the cost of this kind of program, and now subsidized spa holidays have been reduced to every four years and only with a doctor’s referral.

However, the traditional bads (spa towns) are still thriving, with most guests paying their own way. Ger-

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many has more than 350 certified bads that, by official decree, must offer a healthy lifestyle to their visitors beyond thermal pools and saunas – that means classical concerts to soothe the soul, extensive parklands and gardens to encourage walking, and cultural events to expand the mind. Imagine that in North America!

We are just catching on to the idea of travelling to wellness here. Two spas that offer health-focused programs at a good value are Red Mountain Resort in Utah and Spa Eastman in Quebec. besthealthmag.ca

TOP, MARILI LEVAC; INSERT, COURTESY OF RED MOUNTAIN RESORT

WELLNESS

best

» TRENDS TOP: GUESTS PARTAKE IN RED MOUNTAIN RESORT’S “TAI CHI ON THE ROCKS” CLASS IN SNOW CANYON. BOTTOM: A PEACEFUL STREAM FLOWS THROUGH THE CENTER OF THE RED MOUNTAIN RESORT PROPERTY.

COURTESY OF RED MOUNTAIN RESORT

OUTSIDE CANADA Red Mountain Resort, nestled in southwestern Utah’s red-rock bluffs, has a breathtaking natural setting as its backdrop and offers a comprehensive selection of fitness classes, hiking and other outdoor adventures, along with nutritious cuisine (with calorie counts for each dish) and personal discovery seminars.

In 2013, the resort made a contractual agreement with the nearby Intermountain LiVe Well Center in St. George to offer a special 31/2-hour health assessment to their guests. Participants fill out a health questionnaire and track their food and beverage intake for three days prior to their appointment and a baseline profile is created.

During the assessment, they meet with a doctor, a dietitian, an exercise physiologist and a health coach who analyze their blood, measure their body composition in the Bod Pod (an $85,000 machine that gives fat and muscle percentages), assess their fitness levels, test their metabolic rate and examine their diet. At the end, a game plan is drawn up for each individual that outlines specific steps to improve their health and well-being.

I spent a few days at Red Mountain Resort to get a better handle on this new wellness trend. While there, I signed up for the metabolic rate test and the cardiovascular metabolic assessment. I was surprised to learn that I needed 1,420 calories a day just to maintain vital functions (this is normal, but, like many, I thought 1,200 was the average). To lose weight, I was advised to avoid going below this and to increase my exercise levels.

This was reinforced by my cardio fitness, which turned out to be poor. Several years ago, it was measured as excellent, but after a sporting accident in which I broke my wrist, I traded impact sports for Pilates and weights.

Clearly, I need to do more exercise, and I was given a 12-week cardio program to get me back on track.

The resort has a large exercise room, so I started right away on my program. For the rest of the time, I kept busy with fitness classes like Pilates, stretching and full-body MELT (great for range of motion and pain relief), as well as spiritual and meditation seminars and spa treatments.

The activity schedule started every day with a guided hike at 7:20 a.m. and continued all day long with a variety of activities (often several to choose from on any given hour) until 8:45 p.m.

At the resort’s Sagestone Spa & Salon, I booked the Rejuvenating Detoxification Package, which consists of two dry-brush treatments, followed by a warm seaweed and clay wrap (washed off in a Vichy shower), two massages and a facial spaced out over the course of my stay.

For my spiritual health, I went to Barbara Harrison for a numerology, tea leaf reading and rune casting session.

While I can’t say she read my future, there was a lot of good energy in the room and a few specific acronyms (JLR?) that will likely have meaning for me this year. best health MARCH | APRIL 2016

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» TRENDS LEFT: ENJOY A DAY IN ONE OF THE NORDIC BATHS AT SPA EASTMAN. RIGHT: TONIC CUISINE IS COLOURFUL, TASTY AND ENERGIZING AT SPA EASTMAN

RED MOUNTAIN RESORT The simplest way to get to Red Mountain Resort is to fly to Las Vegas McCarran International Airport and enjoy a scenic two-hour drive. Air Canada offers regular non-stop flights to Las Vegas from Vancouver, Calgary, Toronto and Montreal. WestJet offers non-stop flights from Vancouver, Calgary, Edmonton and other cities, depending on the day and time of year.

Shuttle-van service to and from the Las Vegas airport to the resort is available through Aztec Shuttle at 435-656-9040. aztecshuttle.com A five-day, four-night Rejuvenate & LiVe Well package starts at $1,725 US. The four-day, three-night Weekend Warrior Retreat package starts at $885 US. redmountainresort.com

SPA EASTMAN Spa Eastman is a 90-minute drive south of Montreal’s main airport. Air Canada, Porter Airlines and WestJet offer regular flights to Montreal from a number of Canadian cities. Via Rail from Toronto, Ottawa or Quebec City is another option to get to Montreal.

Either rent a car or book a shuttle directly with the hotel from the Montreal airport. The Health Immersion Package (available in five, seven and 14-night packages) starts at $1,582. spa-eastman.com

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Spa Eastman is surrounded by 326 acres of picturesque wooded lands and rolling hills in Quebec’s Eastern Townships. Founded in 1977, it’s a veritable health village and Canada’s first destination health spa.

Since the beginning, Spa Eastman’s restaurant has been offering a cuisine that focuses on healthy nutrition, serving up foods with little to no processing, organic first coldpressed oils and natural sugars. Spa Eastman was awarded “best spa in Canada” by Spafinder’s 2015 Wellness Travel Awards.

The Health Immersion Package (available for five, seven or 14 nights) is the resort’s most complete program. Upon arrival, you meet with a health coach, who helps determine which aspects of your life need improvement, whether it’s weight, sleep or stress.

A naturopath and a kinesiologist create a program to accomplish these health goals. As with Red Mountain Resort, guests can have private consultations and/or join in on the many wellness seminars, such as healthy cooking, stress management and meditation. They also have access to a daily program of physical activity, such as fitness walks, yoga, cardio-boxing, stretching and muscle toning. The focus is on helping you find the keys to the

art of living healthy and fit.

Spa Eastman also invites its clientele to take the waters in the European way and learn about the benefits of contrasting hot and cold water on their overall health based on the Kneipp approach (made famous in the German spa town of Bad Wörishofen, where Father Sebastian Kneipp, the “water doctor,” first cured illnesses in 1855).

The Eastman-les-Bains thermotherapy zone includes a hammam (eucalyptus steam bath), a Finnish sauna (dry sauna), an infrared sauna (dry sauna), outdoor hot tubs, a polar bath and a Kneipp circuit for the arms and legs, an igloo shower with peppermint essential oil mists, indoor and outdoor pools, and an ecological pond for swimming (which is open year-round).

The resort’s Pursuit of Health option provides a follow-up by their professionals after the guest leaves and involves staying in touch to answer any questions and give encouragement throughout the follow-up process (available for three months to one year).

Both places can help set a person on the path to better health. And when the resolve falters, there’s always the opportunity – and perhaps the necessity – for a return visit. bh

besthealthmag.ca

NORDIC BATH PHOTO, MARILI LEVAC; FOOD, RECETTES GOURMANDES CONTRE LA DOULEUR CHRONIQUE

IN CANADA

2x more MOISTURIZERS ON SKIN THAN THE LEADING BODY WASH FOR SUPERIOR MOISTURIZATION OVER TIME

©2016 P&G

Olay Ultra Moisture Body Wash’s rich lather cleanses and replenishes skin with long-lasting moisture.

(one dollar)

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(one dollar)

(excludes trial/travel size, value/gift/bonus packs)

(excludes trial/travel size, value/gift/bonus packs)

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DEALER: We will reimburse the face value of coupon plus our specified handling fee provided you accept it from your customer on purchase of brand specified. Other applications constitute fraud. We in our sole discretion may refuse reimbursement where we suspect fraudulent redemption has occurred. Applications for reimbursement received after 3 months from expiry date as indicated on this coupon, will not be accepted. Reimbursement will be made only to retail distributors who redeemed coupon or holder of Procter & Gamble, Inc. certificate of authority. For redemption mail to: P&G, P.O. Box 3000, Saint John, N.B., E2L 4L3.

GST/HST/QST and Provincial Sales Tax (where applicable) are included in face value of coupon.

PROCTER & GAMBLE INC., TORONTO, ONTARIO CONSUMER: LIMIT ONE COUPON PER PURCHASE of products and quantities stated. Use of more than one manufacturer coupon per product is strictly prohibited. Coupons not authorized if purchasing products for resale. Void if transferred, sold, auctioned, reproduced or altered from original. Any other use constitutes fraud. You may pay sales tax. Do not send to Procter & Gamble, Inc. P&G accepts no liability for printing errors or omissions. No cash or credit in excess of shelf price may be returned to consumer or applied to transaction. Coupon acceptability is based on applicable laws and regulations of each province. Valid only in Canada. © 2016 P&G

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WIN THIS TRIP? TURN TO PAGE 109 FOR DETAILS

WONDERLAND Get away from it all, and get healthier in the process – that’s what we call a win-win holiday. Writer Michele Sponagle packed her bags for Jamaica’s Half Moon Resort to get the lowdown on how to nurture your body and soul while basically doing nothing at all.

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ALL PHOTOS COURTESY OF HALF MOON RESORT

VAC AT I O N

ALL VILLAS ARE DECORATED WITH COOL TROPICAL COLOURS AND OFFER EITHER A VIEW OF THE CARIBBEAN SEA OR WELL-MANICURED GARDENS.

JAMAICAN 5 TOPWELLNESS-BOOSTING MOMENTS 1. A morning yoga class in the open-air pavilion at Round Hill Hotel and Villas, with ocean breezes cooling the sweat on your brow.

Follow up with a spa treatment next door in a restored, 18th-century plantation house, complete with an outdoor Vichy shower and treatments like a signature pineapple body buff to get your skin glowing.

THE AWARD-WINNING 18-HOLE, PAR-72 CHAMPIONSHIP GOLF COURSE, DESIGNED

BY ROBERT TRENT JONES SR.

ALL 31 VILLAS ARE EQUIPPED WITH A PRIVATE POOL AND STAFFED WITH A COOK, HOUSEKEEPER AND BUTLER.

THE EQUESTRIAN CENTRE OFFERS PONY RIDES, SAND STROLLS AND THE POPULAR TURF AND SURF EXPERIENCE WHERE VISITORS CAN SWIM WITH THE HORSES.

I KNEW IT WAS TIME TO GET AWAY

and unplug when I cried about the can opener not working as I tried to open a tin of tuna. It was the last straw in a six-month period that had drained my last bit of energy. It was a tap on the shoulder that said, “You need to slow down and shed the stress that’s weighing on you.”

Over the past couple of years, I’ve really amped up efforts to look after my physical self: cutting back on bad carbs like sugar, eating less meat and getting more exercise. But I had overlooked a critical element of wellness, and that’s emotional health. It took a temperamental

can opener to realize that, and I was grateful for the reminder.

And, in one of those moments, where the stars line up perfectly, a timely email gave me a chance to go to Jamaica with a bunch of girlfriends and colleagues. I said “Yes” right away. This was a chance for me to put family drama, deadlines and home renovations on the back burner for some me time.

Montego Bay may be Jamaica’s financial centre, but it is surrounded by resorts – from budget to luxe – in sizes ranging from small to extralarge. Half Moon Resort definitely falls in the latter category, stretched

2. Dinner at Stush in the Bush near Ocho Rios, a farm-to-table experience that highlights organic produce grown on site over 15 acres, with dishes like Chilled Avocado & Basil Soup, Grilled Pizzas, and Vegan Chocolate Cake created by Chris and Lisa Binns, perhaps the most gracious hosts on the planet.

3. An aromatherapy massage just feet away from the ocean at Jackie’s on the Reef, an eco-friendly holistic healing centre created by a former New Yorker in search of meaning and health in her life, located outside of Negril. If detoxing is the goal, this is the place, with simple, pretty rooms and culinary offerings that focus on clean eating.

4. Catching waves at Moon Palace Jamaica Grande on a FlowRider, a surfing simulator that is both fun and challenging and works your core. The perfect accompaniment is dining at Momo for stellar Japanese fare that taps into the freshness of local seafood.

5. The serenity of a sunset catamaran cruise off Montego Bay to watch the sun sink into the horizon as it leaves behind a kaleidoscope of colours.

best health MARCH | APRIL 2016

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THE FERN TREE SPA TREATMENTS ARE AVAILABLE IN THE OVER-WATER BUNGALOWS.

JUNIOR AND DELUXE SUITES CAN BE FOUND ALONG THE CRESCENT-SHAPED BEACH.

THE VIEW FROM A VILLA, SITUATED ON SUNRISE BEACH. THE RESORT OFFERS 43 PRIVATE AND PUBLIC SWIMMING POOLS FOR GUESTS.

IF YOU GO...

Air Canada Vacations offers daily non-stop flights from Toronto to Montego Bay, Jamaica, year-round aboard Air Canada rouge and seasonal direct flights from Halifax and Montreal with convenient connectors from 66 Canadian cities.

From $969 CAD, plus applicable taxes and surcharges of approximately $460*.

DID YOU KNOW ?

Since the launch of the new leisure airline, Air Canada rouge, the capacity to Montego Bay, Jamaica, from Toronto has increased by more than 50 percent. *This price is based on 7-night all-inclusive stay at the Grand Bahia Principe from Toronto for travel in summer. Rates are valid at time of print and subject to change.

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out over 400 acres that include a nature reserve, beautifully landscaped gardens, an equestrian centre, 13 tennis courts and an 18-hole championship golf course. Though expansive, it’s the type of property that never seems crowded, even when all 197 of its rooms and suites and 31 villas are occupied. There’s always a quiet nook where you can curl up with your e-reader and be alone with your thoughts.

I openly confess to being a global spa junkie, experiencing massages and other treatments in at least 40 countries, from Egypt to Bali.

It’s a blessing and a curse that I notice the tiniest details, from the volume of the music in a treatment room to how guests are greeted at reception to the design of the robes (I like pockets on mine!). A visit to the resort’s Fern Tree Spa (nestled between the ocean and the mountains) – the largest in Jamaica at more than 68,000 square feet – was high on my to-do list.

Its spa menu is dizzying, with a wealth of choices, including 11 massages, seven facials, 10 body therapies and eight types of bath soaks.

Many incorporate local organic herbs and ingredients, such as lem-

ongrass, coconut and aloe. Things like that really help differentiate one spa from another, adding to their uniqueness. I opted for the Fern Tree Spa’s signature massage, which leans heavily on scents from the island: lemongrass, allspice and orange. It ticked all the boxes for what I expect from a treatment. It started with a warming footbath (nice, even though it was 35°C outside!) and shifted to the massage table, where my therapist deftly used a mix of firm and gentle strokes to coax me into a blissful state.

What happens after a spa treatment is just as important as pillow talk shared by lovers, post-frolic.

You need to be eased slowly and gently back to reality. The Fern Tree Spa has some remarkable chill-out areas, from cascading waterfalls to a relaxation room filled with lounge chairs separated by gauzy white curtains that dance under the breeze. I was alone while I sipped fruit-infused water, eyes closed, basking in the afterglow of my massage. It was such a treat to be still and to disconnect.

When it comes to unplugging, vacationers don’t do a good job of it.

About 61 percent of employed besthealthmag.ca

HOLIDAYS ARE HEALTHY! BENEFITS INCLUDE REDUCING YOUR RISK OF HEART ATTACK AND STRESS Canadians check their work email while on holiday. That’s bad news if you want to reap the health benefits of being away, including a lowered risk of heart attack, more deep sleep and lower levels of cortisol (the stress hormone). We need to work harder at our relaxation skills.

There was so much more to discover about Half Moon Resort including more ways to nurture your body and soul, from croquet and yoga to spin classes and horseback riding. As well, the restaurants are wellness minded, with an eclectic mix of Italian, Jamaican and Continental cuisine, so you can find jerk chicken and grilled Carib-

bean lobster alongside honeyglazed duck breast. Menus also feature organic and local ingredients, as well as vegetarian, vegan and gluten-free options.

My favourite activity, above all others, was just staring at the ocean from a cozy, comfortable room with luxurious bed linens and a great view. It let me press the pause button on the craziness of life back home, allowing me to appreciate the joys that come with travel: the sound of tropical rain as you sleep, and the shower of fragrant frangipani blossoms along a path. I vow to return long before burnout threatens to strike again. bh

WIN A HOLIDAY TO

Everyone benefits from a healthy getaway – that’s a given! But what’s your best health tip for keeping the “vacay vibe” going when you get back to reality? One (1) Grand Prize winner will be awarded a trip for two (2) to the fabulous Half Moon, A RockResort in Montego Bay, Jamaica (valued at $4,000.00 CAD).* To enter go to: besthealthmag.ca/jamaicagetaway

*FLIGHT INCLUDED. CONTEST OPENS FEBRUARY 15, 2016, AND CLOSES ON APRIL 11, 2016, AT 23:59:59 (EDT).

TRAVEL MUST BE COMPLETED BY MARCH 30, 2017, INCLUSIVELY.

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Aldo: aldoshoes.com Aveda: shop online and find a salon at aveda.ca Bathorium: bathorium.com, The Detox Market Benefit: Sephora, sephora.ca Call It Spring: callitspring.com Chanel: Hudson’s Bay, thebay.com, chanel.com Clé De Peau Beauté: Available at Holt Renfrew Clinique: Clinique counters and Clinique.ca, Sephora, sephora.ca, Consonant Skincare: consonantskincare.com Dermalogica: dermalogica.ca Dior: Hudson’s Bay, thebay.com, Sephora, sephora.ca Dr. Dennis Gross: sephora.ca Drybar: Sephora, sephora.ca Ellie Mae: elliemaestudios.com Estée Lauder: Estée Lauder counters and esteelauder.ca French Connection: canada.frenchconnection.com Guerlain: Hudson’s Bay, thebay.com Hard Candy: Available at Walmart and walmart.ca Hippie Foods: hippiefoods.com Hyba: hyba.ca Intelligent Nutrients: Murale, murale.ca Joe Fresh: Loblaw’s, Shoppers Drug Mart Jouviance: Shoppers Drug Mart Kat Von D: Sephora, sephora.ca Lacotse: Lacoste boutiques and lacoste.com/ca Make Up For Ever: Sephora, sephora.ca Marc Jacobs Beauty: Sephora, sephora.ca Matrix: Available at select salons across Canada listed at matrixcanada.ca Michael by Michael Kors: michaelkors.ca Michi: michiny.com Nature’s Path: Loblaw’s, Sobey’s Shoppers Drug Mart, Costco, Walmart, ca-en.naturespath.com Radical Skincare: sephora.ca Rocky Mountain Soap Company: rockymountainsoap.com Rodial: Murale, murale.ca, select Shoppers Drug Marts Rogaine: womensrogaine.ca Saje Natural Wellness: saje.ca

Sephora Collection: Sephora, sephora.ca Smashbox: Shoppers Drug Mart/ Pharmaprix, beautyboutique.ca, Murale, Sephora, sephora.ca Strivectin: Shoppers Drug Mart, Murale, murale.ca, London Drugs, Rexall, Hudson’s Bay, thebay.com Ted Baker London: Ted Baker London locations, tedbakerlondon.com The Knot Dr.: Murale, murale.ca TNA: aritzia.com Tweezerman: Murale, murale.ca, Shoppers Drug Mart Wella Professionals: Visit the salon locator at wella.com Winners: Winners, winners.ca

THIS ISSUE, BETH IS WEARING… Miik This clothing company is 100% Canadian. They mill, dye, design and sew their entire collection in the Toronto area using sustainably sourced fabrics, like rayon from bamboo. We love the stretchy comfort of all of their designs and the fact that many of the items are reversible, including the shift our editor-in-chief is wearing.

For more information, or to shop now: miik.ca

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 cannot be acknowledged.

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BEST FOR LAST

THIS ISSUE WE WANTED TO KNOW… WHAT’S YOUR BEST WORKOUT TIP FOR GYM-FREE EXERCISE? Getting out and playing like a kid.

Riding a bike, ice-skating, cross-country skiing, kayaking, snowboarding.

Walk as much as you can to do your errands and enjoy the outdoors.

Walk at both a comfortable pace and a brisk pace to get a better workout.

WANT TO PARTICIPATE IN OUR NEXT ISSUE? ANSWER THIS QUESTION: WHAT’S YOUR BEST ROAD TRIP MEMORY FROM CHILDHOOD?

MICHELLE GEE, PANORAMA, BC

LORI LAM, TORONTO, ON

Squats! They are a great workout for your legs, glutes, and core.

You can do them anywhere, no gym required.

Make time to get outdoors for a walk no matter what the weather.

It will refresh and energize you.

Answer this question for a chance to win one of three (3) Lipidol prize packs valued at $50.

Lipidol is a new range of oils for daily skincare, featuring cleansing and moisturizing oils for face and body. Available exclusively at Walmart and walmart.ca. Answers may be edited for brevity or clarity. For full rules and to enter, go to besthealthmag.ca/bestforlast or facebook.com/besthealth

GEORGIA BELL, GOLD RIVER, BC

MARCELLA ZATWARNISKI, REGINA SK

Get off the couch, computer, gaming device or cell phone and MOVE! DEBBIE BROWNE, SPRUCE GROVE, AB

JENNIFER O’DONNELL, CALGARY, AB

Prize may not be exactly as shown.

Contest closes April 10th, 2016.

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I move the furniture in my living room so I can do Zumba and yoga from home.

by Chris H.

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