SUMMER TUNE-UP

Try these six small but mighty changes that will improve your health right now.

BY TRALEE PEARCE

1EAT REAL PROTEIN, NOT

POWDER Your breakfast protein shakes may have powered you through a rough winter, but consider changing your routine by rethinking breakfast, says Toronto dietitian Christy Brissette, Dietitians of Canada spokesperson. If you’re adding protein powder to your morning drink, you could be loading up on artificial sweeteners. Instead, opt for whole foods: Nibble on ricotta cheese with fruit, or a poached egg on whole grain toast with avocado. And if you must have your morning shake, try a smoothie and replace protein powders with other protein sources such as hemp seeds, nut butters or Greek yogurt.

2DO LUNCH Step away from your desk, preferably with colleagues. “The break and the social support are good for your mood,” says Dr. Sophie Grigoriadis, head of the Women’s Mood and Anxiety Clinic at Toronto’s Sunnybrook Health Sciences Centre. She points to similar advice from the Mood Disorders Society of Canada, which suggests that sharing work problems can be a great strategy for solving issues.

3SPEND TIME SOLO Nurses and nursing professors Jennifer Yost and Patricia Strachan of Hamilton’s McMaster University recommend taking time for yourself with yoga or going for a solitary stroll (both can decrease your risk of cardiovascular disease). Research shows that a walk in nature can reduce cortisol, the stress hormone, in your sys-

This content is vetted by medical experts at tem, says Toronto psychotherapist Carmen Littlejohn of Helix Healthcare Group.

4WRITE DOWN YOUR

WORRIES If you’ve had a stressful day, jot down your thoughts and concerns a few hours before going to sleep, suggests Dr. Grigoriadis of Sunnybrook Health Sciences Centre. Tell yourself you can revisit the list in the morning so there’s no need to keep worrying about it tonight.

5FORGET BOOT CAMP. REBOOT YOUR EXERCISE

REGIMEN—SLOWLY Jumping into a vigorous boot camp after a winter of inactivity can lead to injury, says Mississauga, Ont. physiotherapist Justin Vanderleest, who suggests gradually ramping up an exercise routine. Dr. Nicholas Leyland, chair of the department of obstetrics and gynecology at the Michael G. DeGroote School of Medicine at McMaster University, agrees. “Getting active does not necessarily mean slogging it out at a gym or running a half marathon,” says Dr. Leyland. “Even walking the dog or taking the stairs instead of the elevator is a very significant start to a much healthier life.”

6MEASURE METRICS If you suspect that more accountability would boost your commitment to exercise, treat yourself to a digital tracker or find an app for your smartphone. You can track the number of steps you take daily, as well as other health metrics, such as calories burned and sleep quality, says Dr. Shafiq Qaadri, Toronto family physician. “It’s remarkable what these trackers are accomplishing for people with a little bit of dedication,” he says. “You can see—and correct— the health patterns of your life.”

GUEST EDITOR th

Smoothie How-To

Lisa Ray starts her day with a smoothie—and, for her, the most important ingredient is a willingness to experiment. “There’s no recipe—it’s a little bit of this, a little bit of that,” she says. “Keep adjusting it to your taste.” She starts with a splash of almond milk or coconut water. Then, she’ll toss in a torn kale leaf (sans woody stem) for a blast of nutrients, a handful of berries for their flavour and antioxidant properties, and maybe a wedge of green apple to “smooth out the edges.”

HOW-TO VIDEO

Watch Lisa’s full smoothie at canadianliving.com/ smoothie.