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vol. 10

No. 01

The Passion of balanced livingďż˝

the weight-loss issue 2014

YOUR premium women's natural health magazine

Magazine

The Passion of Balanced Livingďż˝

The

Weekend

detox weight-loss issue 2014

Refresh your body in

just 2 days

choose the

right diet Winter

SKIN look radiant

Jaimie e xc l u s i v e

Alexander The star of Thor: The Dark World on love, laughter, and THAT DRESS

Keep it off

all year long

(for good) Magazine

How to maintain your ideal weight

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CONTENTS w e i g h t- lo s s

2 0 14

In every issue 12

Editor’s Letter

14

Contributors

15

Behind the Scenes

16

Balanced Living

17 Giveaway 19

Eco Chic

54

Health Cabinet

78

Inspired Living

81

Grocery Basket

82

Horoscope

Departments

BEAUTY 26 Get the Look Most wanted beauty secrets 28 Winter Re-Fresh Cold weather skincare and beauty tips 34 Beauty Terminology

cover story

56

 aimie’s Bright World J Why actor Jaimie Alexander is poised to take over Hollywood

64

56

HEALTH 38 Health News 40 Mommy Tummy Is a celebrity body after baby possible for us mere mortals? 42 The Diabetic Diet How to take the pounds off and get control of diabetes 44 Understanding Probiotics Choosing the best type for your needs

48 Make Your Next Diet Work! Choose the best diet for your needs 52 Keeping it Off You’ve lost the weight, now make sure it stays off – for good FOOD 64 The Weekend Cleanse Recharge your body with this two-day raw food detox 72 What’s in Your Fridge? Ali Liebert YOUR LIFE 76 Balanced Living Rosario Dawson

28 Lavera Tinted Moisturizing Cream (30mL, $27.64)

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l e t t e r

CravingS Zapper

The Passion of Balanced Living�

I

Nancy Ripton Editor nancy@vivamagonline.com

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Founder/Publisher Olivier Felicio Editor Nancy Ripton Art Director Tom Pal West Coast Entertainment Director Bonnie Siegler Copy Editor Kavita Sabharwal Editorial Intern Oksana Berde Production Production Manager Erin Booth Production Intern Joee Meawasige Contributors Claudia Bianchi • Chrissie Blaze • Kerrie Lee Brown • Christine Davis • Rider Dyce • Claudia Gaviria-Abt • Nancy Jambazian • Joyce Johnson • Beth-Anne Jones • Nicole Kirk • Néma McGlynn • Arash Moallemi • Sarah Orbanic Cover PhotographY Elisabeth Caren Cover Hair Louise Moon/O&M Cover Makeup Jeffrey Paul/Exclusive Artists management Cover Stylists Emilie Pereira, Laura Francis Photo Assistants Liz Bretz and Jarod Harris

President Olivier Felicio Controller/Operations Melanie Seth

email: viva@publicationpartners.com telephone: 1.877.547.2246 or send your cover label and new address to: VIVA Magazine, 60 Bloor St., West, Suite 1106, Toronto ON, Canada M4W 3B8 Advertising information Olivier Felicio 416.203.7900 x6107 olivier@vivamagonline.com Jeff Yamaguchi 416.203.7900 x6122 jeff@vivamagonline.com Marketing & Events Coordinator Erin Poredos 416.203.7900 x6128 erin@vivamagonline.com photo: © Jean-Marc Robin Photography 2014

love food; so the mere thought of giving up solids for even a day sends my cravings into overdrive and makes me lust for anything with calories, sugar, and carbohydrates. However, living with three small kids, I find my home has become the preferred destination for germs of all kinds – especially in the winter months. I’ve already had more colds and flus than I would like to have in a year, so if giving up my favourite treats for a few days can help me get healthy, I’m willing to give it a try. I decided to try a juice fast while on set with Claudia Gaviria-Abt to shoot the photography for “The Weekend Cleanse” (page 64). We Nancy ripton, editor chatted about how it’s difficult for disease and illness to live in an alkaline environment and that most of today’s foods turn our bodies acidic. Gaviria-Abt’s company Cruda Café created a juice cleanse that can be done in as little as two days (sandwiched in between two days of strict veganism). It resets the body, making it more prepared to battle any illnesses it might be exposed to. I was hooked. My detox wasn’t easy. My husband joked that my symptoms were similar to a drug addict going through withdrawal – however, my vices were caffeine and sugar. I experienced headaches starting around 3:00 p.m. each day, my thoughts were at times jumbled, and I was constantly freezing. After two days of non-stop juice, I actually felt so weak I was worried I might pass out. However, as soon as I had my first taste of solids, things started to change. I instantly felt renewed and refreshed. It’s been almost a month since my cleanse. I haven’t been sick (knock on wood) even though I’ve been surrounded by illness at every turn. I lost a shocking nine pounds! Granted, most of it was water weight, and all, except three pounds have returned, still my clothes do fit better. Best of all my once out of control sugar cravings have subsided. Sure I still have the occasional treat, but I really haven’t wanted that much junk food since my cleanse. I don’t know how long that will last. However, when I do start craving again it may signal it’s time for another mini detox. I truly believe that one of the biggest benefits of doing a detox is that it resets your body and renews your desire for healthy foods. I encourage you to try our two-day detox in this issue. It includes whole foods and is calorie-dense enough that you won’t be overly hungry. You can do anything for two days, right? And if it has lasting results like boosted immunity, decreased cravings and maybe even a little weight loss, isn’t it worth a try?

Magazine

Published by Rive Gauche Media Inc. Canada Post Canadian Publications Mail Sales Product Agreement No. 42709013. The publisher does not assume any responsibility for the contents of any advertisement and any and all representations or warranties made in such advertising are those of the advertiser and not of the publisher. The publisher is not liable to any advertiser for any misprints in advertising not the fault of the publisher and in such an event the limit of the publisher’s liability shall not exceed the amount of the publisher’s charge for such advertising. No portion of this publication may be reproduced, in all or part, without the express written permission of the publisher. All rights reserved. ©Copyright 2014 Rive Gauche Media Inc. VIVA Magazine is pleased to review unsolicited submissions for editorial consideration under the following conditions: all material submitted for editorial consideration (photographs, illustrations, written text in electronic or hard copy format) may be used by VIVA Magazine Inc. and its affiliates for editorial purposes in any media (whether printed, electronic, Internet, disc, etc.) without the consent of, or the payment of compensation to, the party providing such material. Please direct submissions to the Editor, VIVA Magazine.

2013-12-16 7:47 PM


Recovering my inner athlete i’ve always loved to run. These days I’m always running

after two young kids. That means less “me time”… and more joint pain. But now I’m in recovery. Thanks to Recovery® by Purica my pain is gone, and my energy is back. I’m jogging again, recovering my “inner athlete.” So I’m a little less stressed… and a lot more who I used to be.

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Chocolate is the new Green Chocolate Liquid Greens Made with Pure Dark Cocoa Ene 0 Calo rgy ri &D e eto

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CONTRIBUTORS Elisabeth Caren

As a portrait photographer, Elisabeth Caren is inspired by each person’s unique beauty and the moments of creative collaboration between the subject and photographer. In addition to shooting Viva’s celebrity covers, Caren’s work has been featured in Elle, InStyle, People, New York Magazine and Entertainment Weekly. Her fine art work was recently shown at Art Toronto and was featured on the hit MTV comedy series Awkward. “Shooting with Jaimie was the best it can be between a photographer and a subject because she is open, fun, gives so much and her beauty is incredibly inspiring,” says Caren of this issue’s cover model. See more of her work in “Jaimie’s Bright World” (page 56).

Néma McGlynn

Néma McGlynn is a registered dietitian who received her bachelor’s degree in human nutrition from St. Francis Xavier University in Nova Scotia. She then completed her dietetic internship at the London Health Sciences Centre in London, Ontario, where her interest in probiotics began when she was able to see, first-hand, the beneficial effects certain probiotic strains had on patients suffering from specific health conditions. Since November 2011, she has been the in-store dietitian for Loblaws® at Maple Leaf Gardens. See her work in this issue in “Understanding Probiotics” (page 44).

Arash Moallemi

Growing up enamored with his father’s blueprints and architecture books, Arash Moallemi began his love affair with photography. Since that initial spark, Moallemi has contributed to numerous magazines including: WallPaper*, Hello!, Azure, Gioia, and Ocean Drive. He also works on short motion projects and directs commercial spots for clients including the LCBO. Moallemi currently resides in Toronto with his wife, Katherine and Kaya, their Siberian husky. See his food photography in this issue in “The Weekend Cleanse” (page 64).

Beth-Anne Jones

Beth-Anne Jones is one of the founding mothers of the parenting blog 4Mothers1Blog that explores the ins-and-outs of motherhood, and the joys (and frustrations) of family life in the city. Jones is a mother of three active boys and knows how difficult it can be to find time to take care of yourself. In this issue she contemplates whether a celebrity body after baby is possible for us mere mortals in “Mommy Tummy” (page 40).

PureleNatural.com 800.887.6009 14

Share your story with us:

letters@vivamagonline.com

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By bonnie siegler, photos: Elisabeth caren

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behind the scenes Dressed in tight fitting jeans, a loose tee – and without makeup or entourage – Jaimie Alexander breezes into the luxury suite reserved for VIVA’s photo shoot at the Shore Hotel. The Santa Monica beachfront hotel is the city’s newest luxury boutique hotel. It is also cutting edge when it comes to the environment, earning it the Gold LEED certification. Fifty per cent of the construction waste was recycled or salvaged and the wood came from sustainable forests. Ten per cent of the materials used to build the Shore Hotel came from within a 500mile radius of the project. The setting was the perfect backdrop for great photos, fun and lots of laughter. Of course talk also turned to Alexander’s latest movie Thor: The Dark World and the challenges of filming with a back injury, inclement weather and a meat and potatoes menu. “When we were on set in England, the only choice of food was often meat and potatoes so I’d take these protein drinks to make sure I was getting enough vitamins,” says Alexander, who is a vegetarian. The six-month shoot and 16-hour days required Alexander to focus on strength and stamina, so she had to get creative when it came to finding healthy foods to fuel her body.  Finding healthy food isn’t a challenge in southern California – and neither is finding a glam team to help transform Alexander into a radiant cover star. Check out the results in “Jaimie’s Bright World” (page 56).

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i s s u e By bonnie siegler, photos: Elisabeth caren

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How do you define balanced living?

Jaimie alexander

Viva Cover Girl and star of Thor: The Dark World I believe in everything in moderation – even the bad stuff. Appreciate both the peaks and valleys in life. Live each day with gratitude and you can find positives in everything life gives you. I’m very grateful for everything that has come my way in life, so I like to give back. In this business, the focus is on yourself – what you look like, what you wear, what you do. When you help others – you put yourself at the end of the line and the other person first – it takes your mind off yourself. It brings me a sense of peace, knowing someone is benefitting from what I’m doing for them. 16

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g iv e a w a y

The price is, write For your ch a nce to w i n this fr ee Nova Scoti a Fisher m a n’ s Gift b a sk et, va lued at ov er $100, tell us a natur a l he a lth or be aut y tip th at h a s m a de a n impact on your life . Email your response to contact@vivamagonline.com Be sure to include your address and phone number.

Nova Scotia Fisherman is a line of natural, quality ingredient body care products. The entire line is manufactured in the beautiful Annapolis Valley in Nova Scotia and the products were inspired by the harsh elements that fisherman have to face. If it can keep their skin soft, just think what it can do for yours.

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ECO CHIC V I VA

the return of shag Infuse a hippie, yet classic, vibe into your bathroom with this super-soft recycled jersey bath mat. This shag-style mat is made from the recycled cotton remnants of various fabrics. Available in white or slate, it’s as soft as your favourite t-shirt and lends a mellow feel to any bathroom. (West Elm, $31.89)

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Hanky Panky

Cut down on tissue waste with a box of three reusable Hankies by Thornback & Peel. Hand-printed on 100 per cent cotton, these hankies come in 11 quirky designs (pink fish seen here) to remind you that an old-school style statement can also be functional and good for the environment. (Galerie CO, $33)

Snuggle Safari

Every dog needs a friend, and yours can find one in the Ella the Elephant dog toy by West Paw Design. Made from 55 per cent organic hemp fibres and 45 per cent recycled polyester, this naturally antimicrobial toy includes a squeaker to keep dogs entertained, and prevents odour-causing bacteria to keep owners happy. (Galerie CO, $18.95-24.95)

Go for effortless vintagestyle cool in these Penny booties in black snake, featuring faux snakeskin and Dinamica suede (a revolutionary fabric made from recycled PET plastic bottle caps). Pair it with any outfit to make a demure style statement. (Beyond Skin, $100)

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For a sexy cocktail hour, look no further than the long-sleeved, calf-length Cupro Dress, made with the cotton linter that stick to the seed after it’s been separated from the cotton fibres. It features cutout sections of the waist and back that are covered in chiffon and tapers at the hem for a sleek silhouette. (H&M, $59.95)

by kavita fabharwal, prices may vary per location

Crueltyfree Shoes

The Little Eco-Friendly Dress

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In Good Time

You’ll never have to replace your watch battery again with the stainless steel Eco-Drive BRT AT2275-56X timepiece. It converts any natural or artificial light source into energy that is then stored in a permanently rechargeable lithiumion cell, allowing the watch to run forever. (Citizen, $350)

Hideaway

Add rugged, outdoorsy texture to your bedroom with a Curved Hamper. This basket is handwoven from sturdy, rapidly renewable water hyacinth, and features cotton and linen lining. Accentuates any décor and keeps washables hidden away in style. (West Elm, $108.86)

Skater Fun

Get a blast from the past with the Reclaimed Skateboard Yo-Yo by Jason Greene. All yo-yos are made from reclaimed skateboard decks and feature bold colours and graphics – no two are alike. A truly original toy for endless hours of fun! (Branch Home, $24)

Row for Gold

Men’s clothes are often inspired by athletic wear, and Elory’s Barrington Henley Sweater follows in that tradition. Originally inspired by rowing team uniforms, this 100 per cent organic cotton sweater comes in three colour combos: cream and basil, eggplant, and cobalt. It’s team clothes you’ll actually want your guy to wear. (Elroy Apparel, $110)

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“I have always been a sugar lover and never felt in control of my cravings. When I started using the ZuccarinTM tablets, things changed almost from day to day. My cravings were going away! It was a breakthrough for me as I finally could stick to my diet. I highly recommend this product!”

Some people have a naturally high metabolism, so the calories they eat get converted to energy or heat – not stored as fat. But others need a boost. Chili BurnTM uses chili, green tea leaves (EGCG) and chromium, to boost your metabolism and burn fat, making it easier for you to manage your weight.

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Zuccarin Max uses two proven ingredients, mulberry leaf extract (with DNJ) and chromium, to promote stabile blood sugar levels. Use the Zuccarin Max tablets to help control cravings or high blood sugar levels. TM

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Active Liver is a natural product that, in contrast to diet products, was developed to specifically promote a healthy liver, using three powerful liver-enhancing plants. Simply take one tablet a day and start feeling the results of a healthy liver. TM

I lost 38 pounds! “After having kids, I was left with a baby belly, which I always was trying to disguise with clothing. But I came across Chili BurnTM in a magazine and decided to try it. It worked wonderfully. I stayed with it for 6 months, and lost almost 30 pounds. I was so thrilled that I called up New Nordic to tell them my story. Now, I have no more weight to lose, and have lost in total 38 pounds. I love Chili Burn and highly recommend it!”

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* ® / ™ Trademarks of Loblaws Inc. Used with permission. All rights reserved. Loblaws Inc., its parent company or any of its franchisees and/or affiliates are not a sponsor of, nor affiliated with New Nordic. To make sure this product is right for you, always read the label and follow the instructions. * Nielsen, 2012, Quebec


BEAUTY V I VA

photo: sarah orbanic

the pixies All of Hollywood seems to be chopping off their locks. Stars like Jennifer Lawrence, Beyoncé, Pamela Anderson and Kristin Chenoweth have shed their trademark locks for a shot at Twiggy glam. Is this a trend you should follow? Experts say to give this cut a miss if you have a round-shaped face. Pixie cuts look best on women with strong features and heart-shaped, oval, square or diamond-shaped faces. Plus, you need to love your features and be confident enough to flaunt them – there’s nowhere to hide.

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Get the Look How to Avoid the Winter Beauty Blahs

Celebrities know what it takes to look their best year round – even in the chilliest months. Lucky for us they’re willing to share their secrets.  

dakota fanning

The actor likes to punk out her polish by combining a dimesize dollop of metallic with five drops of ebony “to create a cool iridescence.” After the polish dries, artist Tracylee gives it a twist. “I dipped the corner of a Ziploc bag in the gold hue and blotted the nail.” Tracylee used Sally Hansen Complete Salon Manicure in Shoot the Moon, plus Sally Hansen Hard as Nails Xtreme Wear Nail Color in Black Out. 

sarah hyland

The Modern Family co-star keeps her skin hydrated and soft in the cold winter months with a hydrating foundation. Hyland favours Giorgio Armani Maestro Foundation. “Just five drops of the foundation give that dewy look I love,” says Hyland. 

Use this styling foam to take hair to new heights while adding body and texture. This medium-hold mousse nourishes hair and scalp with aloe vera leaf juice and lavender extract* and is certified organic. Plus, your shiny, voluminous style lasts all day. Giovanni Eco-Chic Natural Mousse Air-Turbo Charged Hair Styling Foam (207mL, $10.49)

THE NATURAL WAY

Give your pout a velvet finish with this nourishing lipstick, featuring rose hip* and carrot extract to keep lips moist; and rose and jojoba waxes to soften and protect. All that and a pop of bright pink colour will take your lips to the next level. Dr. Hauschka Lipstick (4.5g, $33)

THE NATURAL WAY

Give your manicure a rock’n roll edge with this sparkling apricot-hued nail polish that uses mica*, among other minerals, to add depth and dimension to the colour. Use this ‘five-free’ peachy golden shade to add a glam touch to any base colour.

Suncoat Long Lasting Nail Polish (15mL, $9.99)

THE NATURAL WAY

Give your skin a dewy finish like Hyland’s by prepping skin with a rich moisturizer before applying foundation. This silky hydrator contains essential oils blended with jasmine, vitamin E and ginger root extract* to nourish and hydrate skin while protecting from free radicals and smoothing the surface of your skin.

*See VIVA’s Beauty Terminology on page 34 to increase your beauty IQ

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prices may vary per location

ali larter

Weather and the environment can sap moisture from your lips so lipstick should have built-in hydrators. Makeup artist Lauren Anderson knows Larter likes a pop of colour against her pale skin. To achieve this, Anderson first applies a nude liner to prevent feathering; then tops with Avon’s avocado and coconut oil infused Berry Smooch formula lipstick.

The natural way

Alba Botanica Smoothing Jasmine & Vitamin E Natural Hawaiian Moisture Cream (85g, $15.49)

By bonnie siegler

blake lively

Her golden waves are achieved with the help of Serge Normant Meta Lush Volumizer. “I love that Blake never wants to look too done,” says Serge Normant, her stylist. For her signature carefree waves, even in the winter, I spray volumizer from the roots to mid length and blow dry with a round brush.”

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W inter Re-Fresh V I VA

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By nancy jambazian Photography sarah orbanic

Keeping your skin and hair glowing and beautiful can be a challenge in the winter months. It is, however, possible to shine all season long. Just follow these simple tips and you’ll look your best, even in the chilliest of weather.

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Skin Brighteners Winter months bring cold temperatures, low humidity and dry indoor heating that can suck the life out of your complexion, leaving you with dull, flat and tired-looking skin. These five simple steps can save your skin and make your complexion glow all winter long.

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Exfoliate Once or twice a week, take time to slough off any dry, dead skin build up. This will stimulate new skin cell production and allow the rest of your skin care products to work more effectively. TIP: To magnify effects, treat your skin to a hydrating mask afterwards. Moisturize Winter is the time for rich creams, ointments and balms. Serums and essential oils, used under your moisturizer, are the perfect additional treatment and protection for your skin. Drink Up Keeping hydrated is essential for a glowing complexion – especially as the mercury drops. Going back and forth from the outside cold and the indoor heat causes constant water loss from the skin. Drink your eight glasses of water a day to keep skin hydrated from the inside, out. Illuminate For an instant radiant glow, try illuminating products that have iridescent and light-reflecting particles. Add some to your foundation for an all over subtle glow or apply directly to areas of your face that you want to highlight (top of the cheekbones, ridge of nose and/or chin).  Give your Skin its Vitamins Vitamin C serums are great for brightening the skin because they lighten any dark spots and give the skin a natural glow. 

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W inter Re-Fresh

a deep soak

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Skin on our body has less oil glands than on our face, causing it to dry out more quickly. Warm baths are a great way to soothe and hydrate your body and can prevent and treat cracked, flaky or scaly skin.

your skin with extra heat. Also, limit your soaking time to no more than 20 minutes; then gently pat (don’t rub) yourself dry. Immediately slather your skin with moisturizer while your skin is still slightly damp.

As tempting as a hot steamy bath may be on a sub-zero day, it’s important to keep your bath water just warm. This will ensure you don’t dehydrate

A FEW EXTRAS: A nourishing milk bath will soften, gently exfoliate and relieve irritation. Just add two cups of skim milk to your bath.

An oatm e al, b aking s o da or cornstarch bath is essential to relieve itchy skin. (Add one cup of either to your bath.) Oil baths add moisture and help retain the natural oils in your skin, making them great for eczema and dermatitis conditions. For extra benefits apply the oil directly to your skin before you get into the bath.

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de-stress your tresses Skin care isn’t just for skin; your hair needs extra attention in the winter months too. Natural oils can bring new life to tired tresses. Each oil has its own unique abilities, so take the time to find the perfect match for your needs. Some oils to consider include: coconut, sweet almond, macadamia nut, olive, jojoba, emu, maracuja, marula, mongongo, moringa and argan. The popular Moroccan argan oil (known as “liquid gold� for its antiaging benefits) can do wonders for split ends and add instant shine to dull hair. Starting from the ends of your hair, work oil up the strands, stopping before you reach your scalp.

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W inter Re-Fresh

the softest lips ever Winter months bring cold, dry and windy air accompanied by low humidity from indoor heating. This harsh climate can quickly lead to painfully dry and chapped lips. Using a protective lip balm or moisturerich lipstick or gloss several times a day can keep your lips soft and kissable. If your lips have already taken a turn on the chapped side, you need a heavy emollient to heal and repair.  Look for ointment-based products with ingredients like vitamin E, shea butter and lanolin. A great at-home remedy is mixing honey and Vaseline. Apply the honey first (healing and anti-bacterial), let it dry and apply Vaseline (one of the best skin protectants). Leave it on for 10 to 15 minutes and then remove with warm water. To take prevention one step further, try using a humidifier in your home. 

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energy that helps you achieve your goals “My SoLo Bars are coming with me to the 2014 Sochi Winter Olympics! Between training sessions in the gym and racing heats on the hill, I keep myself fueled with SoLo Energy Bars. They come in five yummy flavours that help sustain my energy levels without having to suffer from a sugar crash.”

Kelsey Serwa

2013 World Cup Gold Medalist - Sochi, Russia, Ski Cross World Champion, X-Games Gold Medalist, Olympian, Canadian Freestyle Skier

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Proud Supporter of Canadian Olympic Athletes


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Beauty TERMINOLOGY

lavender extract Lavender originated in Northern Spain. It is either used in dried form or as an extract, with the oil extracted from the flower spikes. Lavender extract’s fragrance contributes to a more relaxed state of mind and may induce a calmer sleep, and is often used in aromatherapy. Lavender oil is anti-bacterial, and can be used to clean, soothe and reduce scarring on scrapes, bites and burns.

mica Mica is derived from the Latin word ‘micare,’ which means ‘to glitter.’ This substance can be found most prominently in mineral makeup. Mica is of the lamellar, silicate minerals. It has a number of uses including, of course, makeup, car paint and drywall. Its translucent and reflective composition is attractive in makeup because it reflects light and hides our skin’s imperfections.

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Ginger Root Extract Ginger root originated in South Asia, and spread to East Africa and the Caribbean. Ginger is often used to soothe stomach issues, such as nausea or stomach aches. In cosmetics, ginger extract is used to reduce acne and skin inflammation, as well as acting as a skin protector when applied topically. Ginger is antiseptic and helps speed wound healing and collagen production, essential factors for beautiful skin.

rose hip extract This extract, also known as Rose Hip extract, is high in vitamins A and C. It is soothing and astringent, and has a toning effect on skin. Due to its high vitamin content, it is often used in anti-aging products, and is known for keeping skin smooth and youthful looking. It is often used to calm skin irritations such as acne and burns.

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Is Your Prenatal Multivitamin Certified Organic? Discover New Chapter’s Perfect Prenatal, made with organic vegetables and herbs. For Moms & Moms-to-Be

Fermented Nutrients for Your Benefit

When you’re pregnant, having consistent nutrition is important for helping to maintain a healthy pregnancy. If you are pregnant or planning to be, Perfect Prenatal from New Chapter® is formulated with your needs in mind. Every daily dose provides pregnancy-essential nutrients, including Vitamin D3, Iron, and Folate (which helps reduce the risk of neural tube defects). In addition, Perfect Prenatal delivers organic medicinal herbs for the maintenance of good health, including Rose Hips, Prunes, and Broccoli. The once-per-meal formula is easy to take and suitable for vegetarians.

Rather than delivering nutrients that are just synthetic chemical isolates, the vitamins and minerals in Perfect Prenatal are fermented with beneficial probiotics and organic vegetables (no live probiotics are in these products). Fermenting or culturing ingredients with “good bacteria” to enrich them is a practice that goes back thousands of years. Using a proprietary culturing process, New Chapter’s vitamins and minerals are transformed into dynamic networks of nutrients.

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Look for organic certification and the Non-GMO Project seal on all New Chapter multivitamins.

Caution: Read the label and follow directions. This product may not be right for you. Certified Organic by International Certification Services, Inc., Medina, ND, USA © 2013 New Chapter Canada, Inc.

Learn more at newchapter.ca


HEALTH V I VA

photo: sarah orbanic

Pass the Protein Obesity is the most significant health issue of the new millennium. With so many diets to choose from, which one will yield the best results? Research finds that eating significant protein tops the list when it comes to weight loss success. Also, in a recent study published in the Journal of the American Medical Association, Stanford University researchers found that the Atkins diet yields the best results when it comes to weight loss. Bonus: it also had the most profound impact in terms of cholesterol and blood pressure.

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H E A LT H N E W S Water Weight A new fitness tool combines the benefits of running and weight training with the safety of water exercise, all in one low-impact workout. The Aquajog ger let s users perform exercises utilizing various in-water dumbbells, leg weights and arm weights. The Aquajogger accessories a c t u a l ly s u s p end t he person in the water and allow them to determine what level of resistance they want with their arm and leg movements. Workouts can range from an intensity similar to a light walk, to a strenuous, full-body workout. aquajogger.com

Eating Healthy Never Tasted so Good Claudia Gaviria-Abt, creator of Cruda Café in St. Lawrence Market, Toronto, was first turned on to juicing and raw foods when she was diagnosed with thyroid cancer six years ago. She went to the Tree of Life Rejuvenation Center in Patagonia, AZ and did a 21-day juice cleanse that was integral in healing her body. Cruda Café is her way to offer the healing powers of juicing and raw foods to others. Cruda Café uses a cold-pressed juicer that doesn’t produce heat when it blends fruits and vegetables, preventing oxidation and keeping the nutrients locked in. In addition to the market café, Cruda Café offers catering and juice cleanses, available for pick up or delivery within most of Toronto. crudacafe.com

Nutrition help at your grocery store 
 Loblaw Companies Limited is going an extra step towards improving the health of their customers. At select Loblaws®, Real Canadian Superstore® and Zehrs markets® stores in Ontario, as well as Loblaws CityMarket™in North Vancouver and Provigo Le Marché™in Kirkland Quebec, they now offer in-store registered dietitians to assist with weight management, food allergies and intolerances, nutrition tips and a host of other dietary assistance. To learn more about their in-store dietitian services, or to find a store with a dietitian near you, email dietitian@loblaw.ca

Unhappy Meals :( A new study out of UCLA Center for Health Policy Research found that 60 per cent of children between the ages of two and five eat fast food at least once a week and 29 per cent eat two or more weekly fast food meals. Eating this much fast food in the toddler years sets kids up for obesity-related health problems later in life.

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Mommy tummy A mother of three contemplates society’s obsession with shedding our baby weight and asks the experts if a celebrity body after baby is realistic for us mere mortals.

tand in the line at the grocery store and you only need to turn your head to read the weekly magazines rejoicing a celebrity mom’s fabulous post-baby body. It has become a race in which celebrities are pitted against each other to see who can bounce back to their pre-baby form the quickest. Some don loose-form clothing and duck their heads as they run from their tinted-window car to the gym/trainer/surgeon, waiting for absolute perfection before their big reveal. Others parade their winning efforts while the headline shouts a promise to share their “secret” so that you too can be bikini ready. Regular women everywhere are the collateral damage. Here I am three years post-baby and I am still waiting for my big reveal. I had three children before I was 30 and each one left me with a five-pound souvenir. In the days before I was a mom, I could eat anything and everything with nary a concern for the consequences. Now, as I am getting older I worry about things like cholesterol numbers, belly fat and fibre. At 33, I just need to look at a donut and we’re roomies for a good few months. Those 15 extra pounds have survived numerous diet attempts. I feel I must begrudgingly accept that, along with the stretch marks, these unwanted guests are here to stay. Still, the noise gets to me. While the celebs tout their secrets to being tighter, fitter, and healthier, I find myself wondering is it possible for my body to return to its former glory or must I accept the reality that my increasing age,

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hectic lifestyle and meager budget will stand in the way of those cover-worthy results? You Are What you Eat, Mom The majority of people have to contend with work and a family’s schedule chock-full of activities – sometimes it’s nothing short of a miracle to get a hot meal on the table. “Don’t forget that many celebrities have full-time cooks, caregivers and trainers. Most of us don’t have those resources at our fingertips,” says nutritionist Simone Finkelstein. Genetics also play a significant role when it comes to losing weight. Some women really do just have it easier. This makes me feel somewhat better about myself and confirms that Heidi Klum really is a freak of nature. Before I can solely place the blame for my short neck and saddle bags on my ancestors, I am told that it is possible to boost my fledging metabolism (which for most of us starts to decline after 30) with regular heart-rate raising exercise, choosing nutrient-rich calories over empty, processed ones (good-bye late night pantry raids) and eating a healthy breakfast within 30 minutes of waking.

Please consult your health-care practitioner for any health concerns.

By beth-anne jones

illustration: istock

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Please consult your health-care practitioner for any health concerns. illustration: istock

Finkelstein suggests eating three meals a day (think smaller, balanced meals and not heaping plates from the all-you-can eat buffet) and two or three snacks (like whole fruit, veggies or nuts). I scoff at this suggestion. Between shuttling a minivan load full of kids to soccer, karate and swimming lessons while practicing spelling words and discussing the merits of the snowy owl’s camouflage, I am hard-pressed to find that kind of time to stand in front of the stove or make sense of what’s in my fridge. Not one for excuses, Finkelstein offers practical advice for busy moms that includes a weekly planning session where menus are decided, groceries purchased and as much pre-prep for the week done as possible. “Grill up some extra chicken breasts to use on salads for lunch, keep hard-boiled eggs and pre-cut veggies in the fridge ready for Jessica Alba is radiant just two weeks before Alba’s red carpet perfection just eating,” she says. giving birth to second daughter Haven Warren. three months after giving birth. What about when the kids are begging for pasta or laziness dictates mom feel like she’s isolated and unfamiliar, even to herself. grilled cheese again? It’s that mindless eating from my kid’s Photoshopped images of perky breasts and flat stomachs do plates or indulging in their higher-fat fare that are making those nothing to create a cohesive, caring community of mothers. stubborn pounds stick. Finkelstein tells it like it is: “You need to “As far as I am concerned the words new mommy and boot make better choices. Don’t eat pasta for a main; instead have a camp should not be in the same sentence,” says Montpetit-Huynh. small helping on the side. The bottom line: the better calories Women should not be running, jumping or doing any highyou put in your body, the better you will perform and the more intensity activities for a minimum of three months post-partum full you will feel.” – preferably six. Give your body time to heal; spend time with your baby and seek out professionals, like a post-partum physiotherapist, The Training Game to get the go-ahead before returning to a vigorous workout regime. What you eat is 80 per cent of the weight-loss game – Montpetit-Huynh is an advocate for women’s health and believes the other 20 per cent comes from exercise. With so many that it is entirely possible to get back to your pre-baby physique exercise programs promising miracles, what ones will deliver? with dedication and a good diet. She warns not to be in a rush or Samantha Montpetit-Huynh, founder of Core Expectations, feel compelled to live up to an unrealistic expectation. says that squats and lunges are among the best exercises we can be doing because they are functional – we squat and lunge Body by Choice all day. She promises that if done correctly they will tone large 31 She says there is hope for all women, no matter how muscles in the legs, and strengthen the core. many years it’s been since they rocked their baby “You can do cardio for hours on end, and to sleep. That said, in order to see changes, 30 while it is beneficial to your heart and overall The minutes of daily cardio combined with a weighfitness, you need to incorporate weights into your better calories training routine three or four times per week routine if you want to see changes to your body.” needs to be a priority. “Set attainable goals and tell When I launch into my diatribe about my you put in everyone: your kids, your partner, your friends,” loathing of all things “celeb” and “post-baby your body, the says Montpetit-Huynh. You need support. body,” I quickly find that I have an ally in better you will If I have learned anything after talking to the Montpetit-Huynh. We talk about the forbidden perform and experts it is the importance of scheduling time topic of the fourth trimester when post-partum the more full for myself. Like many moms, I put the needs bodies are soft, weak and leaky and how fatigue you will of my family well before my own and that’s and sometimes depression can make a new feel. Continued on page 80 >

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Over a quarter of our country is living with diabetes. The easiest way to control and prevent the disease? Lose weight. Here’s how to take off the pounds and get control of diabetes.

The Diabetic Diet By: Dr. Joyce Johnson, ND

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n estimated 285 million people worldwide are affected by diabetes and this number is expected to reach 438 million by 2030. In Canada close to 10 million people live with diabetes or prediabetes. That’s over a quarter of the population! While there is no way to prevent type 1 diabetes, 90 per cent of Canadian diabetics have type 2 diabetes which is preventable through healthy eating, physical activity and weight loss. In fact, losing five to seven percent of your body weight can decrease your risk for type 2 diabetes by 58 per cent! Maintaining a healthy weight is extremely important for anyone living with diabetes or at risk of getting diabetes. In terms of dieting, you don’t need to start a regime of strict calorie counting, measuring portion sizes, and adhering to complicated food charts. Small changes can go a big way in terms of reducing your waistline and improving your health. Here’s how to eat to beat diabetes:

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Small Changes Can Yield Big Results Regardless of whether you are trying to control diabetes, or simply prevent getting diabetes in the future, small changes in your lifestyle can yield big results. One of the most important things is maintaining a healthy weight. It does not necessarily mean that you have to become very slim. According to experts, an overweight person who loses five to 10 per cent of their weight can reduce their blood sugar level, blood pressure, and cholesterol. Not all Body Parts are Created Equal Not all fat in one’s body is created equal. The risk is higher when it comes to developing abdominal fat. Pear-shaped individuals have fat stores close to their skin, while apple-shaped individuals have fat stores that are located deeper in the abdominal organs. This type of deep fat is related to diabetes and insulin resistance. In terms of your health, fat on the thighs is better than fat around your waist. The Waist Report According to experts, an increased waist circumference can increase the risk of developing diabetes. For women, those with waist circumference measuring 35 inches or more will have a higher risk of developing the condition. For men, a waist circumference of 40 inches or more are at an increased risk of diabetes. Limit Sugar The calories you get through sugar are more likely to add weight to your abdomen than other areas of the body. Experts advise that people who are trying to control or prevent diabetes should cut back on sugary foods. This way, they can develop a slimmer waistline while reducing the risk associated with diabetes. The Diabetic Diet Eating right for diabetes does not entail any special foods or complicated dietary regimen. In fact, the nutritional needs of a diabetic person are the same as anyone else. A diabetes diet is simply a healthy eating regimen packed with high nutrient, low fat and moderate calorie foods. The one special consideration for diabetics is controlling blood sugar levels. While this is important for anyone’s overall health, it is especially crucial for diabetics because high blood sugar levels can lead to hyperglycemia and chronic complications such as nerve, kidney and heart damage. Making healthy food choices and eating at regular intervals is key. It’s also vital to choose a high-fiber diet that will help slow the release of carbohydrates. Carbohydrates (especially white ones) have a big impact on a person’s blood sugar levels compared to fats and proteins. While they may a have the biggest impact, it does not necessarily mean that they should be avoided. It just means you need to make good choices, and eat carbohydrates with fibre. In general, you should limit highly refined carbohydrates. Highly refined carbohydrates are commonly found in white rice,

white pasta, white bread, soda, snack foods, and candy. Instead of highly refined carbohydrates, choose high-fiber complex carbohydrates. This type of carbohydrate is also known as slow release carbohydrates. This helps keep blood sugar levels even because the food is digested slowly. Slow digestion of this type of carbohydrates will prevent the body from producing too much insulin. These carbohydrates also provide lasting energy and help one stay full longer. Many overweight diabetics do not realize that they are on a blood sugar roller coaster: their blood sugar levels rapidly rise and fall throughout the day. The brain pays close attention to this cycle. Minute by minute it monitors blood sugar levels, because a rapid drop is as threatening to the body as a loss of oxygen. When blood sugar falls, the brain sends out powerful messages designed to bring blood sugar back to appropriate levels. “Eat!” the In terms of your health, fat brain demands. These messages on the thighs is that we recognize as food cravings better than fat are almost impossible to ignore. around your waist. To lose weight effectively, appetite needs to be corrected. To many this involves trying to suppress appetite; this is a shortterm, ineffective solution. For long-term success, appetite needs to be corrected through blood sugar balance. Soluble fibre has been clinically studied to correct appetite, helping you lose weight, control and balance blood sugar levels, and even lower cholesterol. The glycemic index (GI) can also be helpful in identifying which type of foods are slow release. This can tell how quickly a certain type of food turns into sugar once it is inside the body. High GI foods can spike the body’s blood sugar levels rapidly while low GI foods will do the opposite. While it is good to check on glycemic index tables, this can become rather inconvenient. To combat such inconvenience, an expert has come up with a much easier way to make smart food choices. Foods are basically classified into three categories. These categories include water, fire and coal. Fire foods are those foods with high GI. In addition, these foods also have low fibre and protein. This category includes white foods like white rice, white pasta, potatoes, white bread and mostly baked goods. This category also includes many processed foods. Foods under this category should be limited. Water foods are considered free foods. This would mean that one can eat this type of food liberally. This food category includes vegetables and fruits. Lastly, coal foods have low GI and high protein and fiber. Under this food category, one can find nuts and seeds, whole grains, beans, seafood, and lean meats. White food replacements like brown rice, whole-wheat pasta, and whole wheat bread also belong to this food group. With these food classifications, it becomes easier to make smart food choices. Losing weight becomes as simple as limiting the fire foods in your diet. VM weight-loss 2014 / vivamagonline.com

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Understanding

Probiotics

Whether it’s easing digestive woes, supporting immunity or countering the unpleasant side-effects of antibiotics, probiotics can play an important role in your health. Here’s how to choose the best type for your needs.

Please consult your health-care practitioner for any health concerns.

By Néma McGlynn, BSc, RD

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hances are you’ve heard of probiotics and maybe you’ve even been told you should be taking them. Deciding what probiotics can do for you and choosing the best fit can be more of a challenge. Here’s the low down on probiotics and what you need to do in order to find the best one for your needs:

reuteri RC-14 or Lactobacillus rhamnosus Lcr35 (available in RePhresh ProB, Fem-Dophilus or Provacare). Each of these products maintains and/or restores the flora within the vagina. Also, when choosing a probiotic, you can’t assume that a higher number of bacterial strains are better than a lower number of strains. Quantities for probiotics are measured in colony forming What are Probiotics? units (CFUs) and more CFUs do not signify a better product, just According to the World Health Organization, probiotics are “live a different type of probiotic. microorganisms which, when administered in adequate amounts, For example, many people are often prescribed antibiotics and confer a health benefit to the host.” In two words probiotics are one unfortunate side effect of taking antibiotics is diarrhea. It “friendly bacteria,” similar to the beneficial bacteria living in can also throw off the microflora of your gut because it kills the your gut. good bacteria along with the bad. Probiotics can be found in a variety of forms including: dietary Certain probiotic strains have been proven to help prevent supplements (capsules, tablets, powder blends, liquids or drops), antibiotic-associated diarrhea (AAD) such as Lactobacillus foods and even chewing gum. Their benefits range from treating acidophilus CL 1285 and Lactobacillus casei LBC80R (available a variety of gastrointestinal (GI) conditions such as irritable in Bio-K+1285). For individuals that may need to take these bowel syndrome, infectious diarrhea and inflammatory bowel probiotics, the amount required in a daily dose could range disease (e.g. Crohn’s disease) to preventing and anywhere from 12.5 billion to 100 billion CFUs – treating urogenital infections (such as vaginal that’s a huge difference! With the Bio-K+ example, yeast infections), fighting bad breath and one person may only need one regular strength In order to reducing the duration of colds. There is also capsule a day (contains 12.5 billion CFUs) where identify which promising research in the areas of probiotics and another may need two extra strength capsules type you need, you must their relationship to cancer, obesity, allergies, (100 billion CFUs) a day. consider the blood pressure and cholesterol, and reducing the Interestingly, the probiotic, Saccharomyces genus, species susceptibility of upper respiratory tract infections boulardii lyo, can also help prevent AAD and is and strain of and gastrointestinal illnesses among athletes. derived from yeast, a type of fungus. Therefore, the probiotic Probiotics are also being tested for conditions not all probiotics are bacteria-based. because the such as asthma and diabetes. As you can see, choosing the right probiotic for health benefits Considering our bodies contain more bacteria your needs can be very confusing. Therefore, it is derived from probiotics are than human cells – and half of the weight of our best to consult with a regulated health professional strain-specific. feces is bacteria – replenishing them is important. (naturopathic or medical doctor, pharmacist or Furthermore, a high intake of processed and lowdietitian who can help you find the right bacterial fibre foods, the overuse of antibiotics and increased levels of strain and the dosage required for your specific issue. While taking stress can throw off the balance of good bacteria in our bodies. the wrong probiotic will not likely cause you any harm, it may not do any good either and could end up being a waste of effort and money.

Please consult your health-care practitioner for any health concerns.

Choosing the Best Probiotic for your Needs

Decoding Labels

In Canada, two of the most commonly used bacteria for human health are Lactobacillus and Bifidobacterium because of their long track record for safety. In order to identify which type you need, you must consider the genus, species and strain of the probiotic because the health benefits derived from probiotics are strain-specific. To treat vaginal yeast infections, you should look for products that contain either Lactobacillus rhamnosus GR-1, Lactobacillus

In North America, the term “probiotic” is uncontrolled meaning that products calling themselves a probiotic may not actually be one. Health Canada, however, does recommend that products using the term should include the following information (as established by the FAO/WHO) on the label: • The genus, species and strain of the probiotic(s) • The minimum number of CFU of each viable strain available until the end of the product’s shelf life

It’s all in the name Finding the right strain for your health issue is not an easy task. Example:

Lactobacillus acidophilus A-212 Genus

species

strain

While Lactobacillus is the preferred genus for yeast infections, not all Lactobacillus is going to be good for treating yeast infections. You could select a Lactobacillus and if it’s the wrong species and/or strain it may do nothing to treat your condition. This one (Lactobacillus acidophilus A-212) is found in a product called Probaclac BV with two other probiotic strains created specifically to help with bacterial vaginosis – not yeast infections.

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Probiotics • A serving size, which must deliver an effective dose relative to the health claim • Health Benefits (health claim) • Proper storage conditions • Corporate contact information Looking for products that contain the information above, will help you find an appropriate probiotic for the condition you want to treat. Can You Get Enough Probiotics in Your Diet?

Yogurt is the most commonly known food source of probiotics. However, probiotics can also be found in cottage cheese, buttermilk, and fermented foods such as kimchi (fermented cabbage or other vegetables), kefir (fermented milk), tempeh (fermented soybean), miso (Japanese seasoning made with fermented soy, rice or barley), natto (Japanese food made from fermented soybeans) and kombucha (fermented tea). Although these foods contain probiotics, it’s important to note they may not actually be considered an effective treatment for a particular condition as the number of live bacterial strains contained within them may or may not offer a therapeutic effect. To help support the probiotics residing in your gut, go for foods that contain prebiotics. Prebiotics are nondigestible food ingredients that help feed and grow the “friendly bacteria” in

your digestive tract. Food sources of prebiotics include: bananas, soybeans, berries, asparagus, flax, onion, garlic, artichokes, leeks, legumes and whole grains. Filling your Probiotic Needs

Whether a food contains live bacterial cultures, such as yogurt, or nondigestible substances that support the “friendly bacteria” living in our guts, they both can help increase the amount of “good” bacteria in our intestinal tract. If you are looking to help support the beneficial flora in your colon, then go for foods that contain sources of probiotics or prebiotics. Choosing such foods will not only feed or replenish your “good” bacteria; they may also provide essential nutrients such as protein, calcium, vitamin B12, fibre, potassium and magnesium. If, however, you are looking to treat a specific condition, such as AAD or a vaginal yeast infection, look for a probiotic that carries the specific strain for that condition and talk to your health care professional to confirm that you have selected the best probiotic for your needs. Furthermore, probiotics could be harmful for people with weakened immune systems, pregnant women, infants and the elderly. If in doubt error on the side of caution and ask an expert. VM Interested in more information on probiotics? The Canadian Digestive Health Foundation (www.cdhf.ca) offers credible information on the beneficial bacteria living in our guts as well as a number of other topics related to digestive health.

Give Yourself a Fightin’ Chance! Make sure you’re geared up against this cold season—with Thera Zinc. Delicious, berry-flavored Zinc Elderberry Lozenges and fast-acting Thera Zinc Throat Spray bring soothing comfort while boosting your immune system against whatever nature throws at you.

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Make Your Next

d Work! iet

Just because it worked for a celebrity, doesn’t mean it will work for you. Here’s how to choose the best diet for your needs and lifestyle in order to find an eating plan that will take the weight off for good.

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Please consult your health-care practitioner for any health concerns.

photo: dreamstime.com, celebrity photos: prphotos.com

By kerrie Lee Brown


Please consult your health-care practitioner for any health concerns.

photo: dreamstime.com, celebrity photos: prphotos.com

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ou hear about new types of diets and food tricks “that work” every Celebrity Devotee: year from Hollywood Kim Kardashian has lost 25 pounds since giving A-listers and fitness birth to baby North West with the Atkins Diet enthusiasts alike. When What it is: you put the diet to the The Atkins Diet is a low-carb diet that promises test, however, it often fails to produce you will lose weight and not be hungry. You’ll also the results you were looking for. be on the road to better heart health and memory What works for one person won’t function. necessarily work for you. “The biggest The diet consists of various phases beginning thing to remember is that whatever diet with a very low carbohydrate phase of about you choose, it’s got to be one that you 20 grams in the morning. You gradually work will absolutely follow,” explains Rehan your way up to 50 grams of carbohydrates per Jalali, C.S.N., celebrity fitness expert day. The drastic cut in carbs and relative increase and author of The Six-Pack Diet Plan. in protein and fat during the initial phase of “If a diet is perfect and you don’t stick Kim Kardashian dropped the Atkins diet brings the body into a state to it, then it’s useless. Practicality in a 25 pounds with Atkins. called ketosis. Ketosis is when the body is forced diet is key.” to use fat as a fuel source since glucose (sugar) Having trained hundreds of stores in the body are empty.  professional athletes and celebrities, Jalali says the number Who it’s best for: one weight-loss trick is simple: Be realistic. “I believe deeply in The Atkins diet allows most foods as long as the carbohydrate customization for every body because every body type is different. portions are very small. If you are the type of person who needs You should choose a diet that is good for your specific goals, a little of your favourite food, and can stop there, this may be for needs, and internal body type.” you. It’s also great for carnivores who don’t want to give up meat. To find the best diet for you, Jalali suggests doing blood work How long should you stay on it? (which can give you a practical idea of what you’re working with New research has shown that a carbohydrate-managed approach at the start), plus an assessment of your overall goals and needs. can succeed for weight loss in the long term. While the initial For example, if you are low in iron, carb sensitive, want to lose phase of the Atkins diet is very prescriptive, the maintenance weight and improve athletic performance, then certain diets, phase is more sustainable in the long run. such as Paleo, might be something to consider. Warnings: Vanessa Perrone, RD, MSc, Nutritionist and Owner of Motive The ketogenic phase of the Atkins diet severely cuts foods from Nutrition in Montreal says it’s also important to look at your the plant kingdom, which tend to be more carbohydrate-heavy past failures and not make the same mistake twice. “If you (such as fruit, vegetables, legumes etc.). As a result, it falls short need structure, like being told what to eat and not to eat to nutritionally and is not recommended for anyone with type 1 be successful, then consider that when making your choice,” diabetes. Perrone urges those on a very low carbohydrate or she explains. “If you are a rule-breaker, and don’t like feeling ketogenic diet to take a quality multivitamin supplement and deprived, then steer clear of prescriptive diets since they will greens supplement during that phase. force you to rebel and call it quits.”  In fact, most experts agree that if you’re looking for weight loss that will stay off, then the best way is to choose a diet you can stick to for the long haul. Remember, eating right and exercising regularly is a lifestyle. You can’t just expect to change your eating habits one day and be slim the next. Because there isn’t a one size fits all diet, we’ve looked at six of the most popular diets out there and weighed the pros and cons to help you determine which diet is best for you. We’ve also listed the celebrity match. If you think your personality is similar, chances are it might work for you too. Be realistic about your needs, goals and willpower and find out which of the following Genuine Health Greens+ O Webber Naturals Multi Sure Easy diets is the best fit for you. Original Flavour, $44.99 Swallow Capsules, $14.99

The Atkins Diet

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Make Your Next

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The South Beach Diet

Celebrity Devotee: Eva Mendes is a faithful follower of the South Beach Diet. What it is: A low-carb diet that focuses more on eating healthy fats rather than shunning all carbs. It also looks at the glycemic impact of carbohydrate foods (how quickly blood sugar rises in response to a food). Who it’s best for: The quick weight loss during the initial phase can be very motivating, especially to newbies. There is no calorie-counting (a plus), although the diet does come with lists of foods that are allowed and foods that must be avoided, which can send any dieter prone to “diet deprivation anxiety” completely off the wagon. How long should you stay on it? The South Beach Diet is based on the observation that North Americans are carb-crazy. That’s the reason for the induction phase. “The first two weeks are meant to help people quit craving carbs – and this is why carbs are minimized throughout the diet,” explains Jalali. “It’s best for anyone looking to lose weight on a longer-term basis because it’s a lifestyle change.” It does help people focus on eating better quality of foods, which is a plus. Warnings: Similar to Atkins, be aware that during the induction phase, much of the initial lost weight is water weight. Losing this much water can throw your electrolyte balance off. So if you’re following the diet, it’s a good idea to work closely with a registered dietitian or your doctor.

Mediterranean Diet

Celebrity Devotee: Brooke Burke admits to trying just about every diet craze imaginable, but says it’s the Mediterranean diet plan that works best for her. What it is: The Mediterranean diet consists of many fruits, vegetables, whole grains, beans, nuts, legumes, fish, seafood and a little red meat. It’s called a diet, however Perrone suggests it’s really a dietary pattern. It’s a way of eating that has shown to be protective for many of today’s chronic conditions: heart disease, diabetes, cancer, mental health and longevity. Who it’s best for: Perrone says since it isn’t a diet per se, it 50

Brooke Burke eats like the Greeks.

was never really designed for weight loss. Therefore enjoying a Mediterranean diet will not cause a drastic drop on the scale in the first weeks as other crash diets can. If you’re looking for fast results, this isn’t for you. However, it is the one best suited eating plans for a lifelong commitment and results that last. Jalali adds: “Since this diet is a lifestyle program, it’s not for someone who regularly takes selfies and posts them on social media. It’s more of an internal health builder than a six-pack builder.” How long should stay on for? Perfect for those ready to take charge of their health and adopt a lifestyle that will impact all their health, not just their weight, in a big way. The Mediterranean diet is all about real, good food prepared in a simple way, making it very easy for dieters to stick to. Perrone says the pleasure of eating is at the forefront, which, besides the mountain of research behind its beneficial effects on health, is what makes this particular way of eating stand out from your typical diet. “This diet is a lifestyle change and quite opposite to other diets that are normally synonymous with restriction, deprivation and disappointment.”

The Paleo Diet

Celebrity Devotee: Megan Fox is known for her perfect body, which she credits to eating like a cave girl. What it is: Also known as The Caveman Diet, or the Paleolithic (or Paleo), Stone Age, and Warrior diets, the Paleo diet is a plan based on eating plants and animals similar to what cavemen are presumed to have eaten around 10,000 years ago. The main premise is to eat like a caveman – meats, veggies, nuts, organic food, wild fish, and grass fed beef – as our bodies are genetically programmed to eat like our Paleolithic ancestors. Some experts claim it’s the biologically appropriate diet that suits us best, with the proper balance of nutrients to promote health and reduce the incidence of chronic diseases. Supporters of this diet typically claim that today’s typical Western diet is responsible for the epidemic levels of obesity, heart disease, diabetes etc. Who it’s best for According to Jalali, the Paleo diet is good for people looking to lose 15 to 30 pounds. And it’s particularly a good eating plan for overall sports performance. For most people who follow this diet, the fact that it delivers the best overall results is all they need – such as improved blood lipids, weight loss, and reduced pain from autoimmunity. They also believe in it because it’s the diet that’s stood the test of time – and it’s packed with vitamins, minerals, and antioxidants.

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How long should you stay on it? “The difficulty is putting the theory into practice. For example, when you cut out dairy you put yourself at risk of not consuming enough calcium so you may have to supplement,” says Jalali. Overall, it’s a long-term lifestyle change and does require some willpower to say no to dairy and shun wheat. The long-term health and body benefits are worth it though.

make sure you have all your nutritional bases covered and take supplements in any areas that may be missing.

Detox Diet

Celebrity Devotee: Gwyneth Paltrow is a huge fan of detox diets and does them a few times a year. She even created a seven-day elimination diet for fans of her weekly newsletter, “goop”. What it is: Detox diets come in all shapes and sizes. Celebrity Devotee: Generally speaking, a detox diet will Ginnifer Goodwin went vegan because: “You cut out all processed foods and includes can eat more without gaining weight.” Only veggies for Ginnifer Goodwin. high-fibre foods (if solids are permitted) What it is: and lots of water to induce regular bowel The vegan diet is an elimination diet movements, sometimes aided with laxatives, herbs or other that cuts out all meats or meat-based foods. It is a complete supplements. The premise of detoxing is to cleanse the body plant-based diet. Veganism is a type of vegetarian diet that from toxin overload. excludes meat, eggs, dairy products and all other animalWho it’s best for derived ingredients. “Many vegans also do not eat foods that “If done right, a detox diet can be used to help someone kick are processed using animal products, such as refined white start a healthier lifestyle – and set the tone to a better way of sugar and some wines,” adds Jalali. “The key to a nutritionally eating by cutting the processed load in the diet,” says Perrone. sound vegan diet is variety.” A healthy and varied vegan diet If someone is looking for a structured way to get back on track, includes: fruits, vegetables, plenty of leafy greens, whole grain a detox is a good option. products, nuts, seeds, and legumes. “It’s also for anyone who wants to re-set the body, has liver Who it’s best for: issues, or feels burned out on their current plan,” adds Jalali. Ultimately this diet is for people who are disciplined. “It’s okay Be warned that detoxes or juice cleanses shouldn’t be mistaken for people looking to cut meats and be healthier. It’s not necesas a pound-shedding solution. The weight loss is a result of the sarily good for weight loss as it lacks in protein, heme iron, and controlled, low-calorie count, and pounds lost most often other nutrients important for fat loss and lean muscle gain,” return once the detox is stopped. It should be meant to lose a explains Jalali. few pounds before a big event or reset you A vegan diet includes all grains, beans, Gwyneth Paltrow has detoxed on a path to healthy eating. legumes, vegetables and fruits and the for up to 30 days straight. How long should you stay on it? nearly infinite number of foods made by Most detox diets last between two and 30 combining them. Many vegan versions of days, depending on the type of cleanse. Jalali familiar foods are available, so you can suggests looking for cleanses that focus on eat vegan hot dogs, ice cream, cheese, and juices and green drinks in the first week – mayonnaise. and watch out for detox diets that are too How long should you stay on it? extreme or limit nutrients. It eliminates major food groups so monitor Warnings minerals like iron and zinc, which are A few days on any diet are unlikely to pose lacking in vegans. any nutritional problems, however, symptoms Vegans can be deficient in calcium, iron, such as nausea, headaches, fatigue and even vitamin D, selenium, phosphorous, and vomiting are commonly reported on the first zinc. In addition, a vegan diet is very low two days of a detox. in the non-essential nutrient creatine, For a healthy person, these symptoms therefore, it is possible that creatine will not pose a significant health risk, supplements may be particularly helpful however anyone who is pregnant, for vegan athletes. breastfeeding, diabetic or with any other If you’re thinking of converting to medical condition should avoid cleanses. VM veganism, speak with your nutritionist to

The Vegan Diet

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Keeping it You’ve lost the weight, now find out how to make sure it stays off – for good!

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By christine davis, B. Sc., ND

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photo: sarah orbanic

Please consult your health-care practitioner for any health concerns.

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ou’ve done it! You’ve lost weight. You’ve logged hours at the gym, meticulously watched your calories and finally achieved your goal. You’re ecstatic! Now you can lead the life you’ve always wanted, happy and free from weight woes… or can you? Studies show most diets fail, not in their ability to achieve weight loss – in their ability to sustain it. Many people refer to this phenomenon as yo-yo dieting, resulting in a constant on and off again diet plan. Why is it easier to lose weight than to keep it off ? The most obvious explanation is that most people resort to their old diet and exercise habits after the pressure is off. People are generally able to adopt behavioral changes, such as restricting food intake and long grueling hours on the treadmill, in the short term, but have a harder time sustaining these changes. Another important factor in sustaining weight loss is lack of physical activity. Studies show diets alone may be successful at realizing an ideal weight – those accompanied by exercise are more likely to keep the weight off. I believe a large part of this is due to the change in lifestyle that results from physical activity. Instead of approaching a weight-loss regimen as a “diet,” it’s better to approach it as a “lifestyle change.” You want to adopt healthy behaviors that you actually like. Choose exercises you enjoy and you’ll have a much better chance of forming a habit out of it. The same philosophy applies to foods. Instead of focusing on restrictions, adopt new dietary patterns you can relish. Try new foods like quinoa or kale. Experiment with new recipes and always keep a variety of foods in your diet. Healthy eating doesn’t have to be

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restrictive and tasteless – exploring new foods and new culinary techniques can be quite a journey. Another component that is easily overlooked is your thoughts and emotions. Whether you are eating due to stress, anxiety, depression or boredom, if you don’t address the root cause of your eating patterns you will never achieve sustained weight loss. Working with a naturopathic doctor or a counselor may be helpful in addressing the source of disordered eating. Always remember to focus on remaining positive. Life is a journey, not a destination.

Finding your Ideal Weight While the number on the scale can provide a general indication of health, measurements such as Body Mass Index (BMI), WaistHip Ratio (WHR) and Bioimpedance (BIA) are better ways to assess ideal body composition. BMI is accepted by most major health organizations for the classification of overweight and obesity. BMI is typically calculated in one of two ways:

photo: sarah orbanic

Please consult your health-care practitioner for any health concerns.

BMI = kg/m2 Weight (kilograms) divided by height (meters) squared

BMI = [(lbs x 703) ÷ height] ÷ height [Weight (pounds) multiplied by 703, divided by height (inches)] then divided again by height (inches)

A BMI between 18.5 and 24.9 is considered healthy for most people, while those with BMIs between 25 and 29.9 are considered overweight and therefore at increased risk for developing weight-related illnesses. A BMI over 30 is considered obese. In general, the higher the BMI, the greater the risk, however, being underweight (<18.5) is also a risk factor for some health issues. BMI does have some obvious limitations. For example, a body builder who carries a large amount of muscle mass will have a higher weight to height ratio and therefore higher BMI. Luckily bioimpedance measures can be used to further examine body fat percentage in comparison to lean muscle tissue. You will need access to a BIA machine often found at a nutritionist, dietitian, and naturopath or even at your local gym. Ideal body fat ranges vary depending on your gender and age range. The simple calculation of waist to hip ratio can be hugely indicative of healthy body composition. Take the waist circumference (your narrowest part) divided by your hip circumference (the largest part around your buttocks). Our long touted hourglass figure is actually proving to be a strong indicator of health. For women, an ideal WHR is less than 0.85 and for men, less than 0.90 (WHO, 2011). The reason is that abdominal fat fuels hormonal imbalances and contributes to greater risks of heart disease and diabetes. In other words, it is better for your health to be “pear-shaped” rather than “apple-shaped.”

Keeping Those Pounds Off Now that you’ve determined your ideal weight and worked hard to shed unwanted pounds, it’s time to make sure your results stick. Here are five ways to keep the weight off – for good:

1

Increase your fiber intake. Most Canadians don’t reach their daily fiber requirements. According to research, fiber is essential for weight loss, and a host of other health conditions including: heart disease, diabetes, metabolic syndrome and even breast cancer. Fiber can keep the weight off because it makes you feel fuller, therefore reducing your intake at a meal and making you feel fuller for longer. It also helps to balance blood sugar levels, thereby reducing insulin resistance, diabetes and abdominal obesity. Lastly, fiber binds to toxins, hormones, cholesterol and other components in the gut and pulls them out of the body. Women should try to eat at least 21 to 25 grams of fiber a day, while men need to aim for 30 to 38 grams a day.

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Eat More Protein Protein will be very satisfying at a meal and can decrease cravings between meals. Make sure you always have protein at breakfast, as it helps set your metabolism for the day. A great way to increase protein in the morning is to try a protein smoothie. Eggs are also a great source of protein and are shown to be very filling. In a study published in the International Journal of Nutrition, individuals who ate two eggs for breakfast lost 65 per cent more weight than those who ate a similar breakfast without eggs. Choose lean sources of protein such as chicken, turkey, fish, beans and legumes. Also, a study in the International Journal of Obesity showed men who added fish and/or a fish supplement had one kilogram more weight loss in a four-week period than those who didn’t include the fish.

3

Eat your fruits and veggies. I recommend two or three servings of fruit and four to eight cups of veggies to my clients. Not only are fruits and vegetables nutritional powerhouses, feeding your body with the nutrients it needs to function optimally – they also contain water and fiber, both shown to reduce overall consumption of unhealthy foods. It’s pretty difficult to overeat after you’ve just had four cups of vegetables at a meal. Also for those stress eaters, crunchy vegetables can actually help to reduce stress eating. Pack veggie sticks and hummus to ease cravings throughout the day. Believe it or not a great time to get those veggies in is in the morning. Sneak a handful of spinach, kale, a beet or a carrot into your smoothie. Rushed in your morning routine? Simply add a powdered greens supplement to your smoothie to boost your nutrient intake. Continued on page 80 > weight-loss 2014 / vivamagonline.com

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Weight loss aids and probiotics to help with your health needs 1. New Nordic Kilo Trim

Kilo Trim contains chili pepper extract and konjac glucomanna fiber. Glucomannan is a natural dietary fiber, which contributes to the reduction of body weight. The product is free of sugar, gluten, and salt. It should be consumed with one or two glasses of water, three times a day with a meal. The tablet will make you full and less hungry, however to lose weight you need to exercise and follow a sensible diet. (45 tablets, $29.95)

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2.

3.

4.

Omega Alpha Ultra Probiotic Plus

Pure-le Natural FIBERrific +Probiotic

Flora 7-Day Purification Program

The effects of poor diet, stress and too little sleep can deplete our stock of good bacteria. This product will improve digestion and boost the immune system. It includes a prebiotic and probiotic that work together to build a natural healthy gut flora. Take one or two capsules daily or as recommended. (60 capsules, $28.99)

This probiotic supplement balances the body’s natural bacteria and improves digestion. Bonus: it’s dairyfree, gluten-free and totally vegan! Add a teaspoon twice a day to a beverage or soft food. It doesn’t harden and won’t change the taste of your food or drink. (250g, $19.99)

This seven-day program is designed to flush out the body of all waste and toxins. The natural formula originates with the traditional Ojibwa medicine. The formula supports the body’s natural detoxification without acting like a laxative. (200g, 30 capsules, 500ml, $39.99)

5. SISU Tonalin

This supplement includes: Conjugated Linoleic Acid (CLA), which is a fatty acid that supports fat loss and muscle gain. It should be used as a supplement to a good diet and regular physical activity. It is meant for long-term use and takes about a month to begin working. (120 capsules, $36.48)

6. Genuine Health greens+ Whole Body

Processed foods, antibiotics, and toxins can strip us of our natural healthy bacteria. Greens+ Whole Body has over 70 per cent of the fermented ingredients needed to restore our natural bacteria and balance our body. This product is gluten-free, dairy-free, soy-free and vegan. Mix one or two scoops in about a cup of water or juice once a day. (487g, $62.98)

by oksana berda, prices may vary per location,

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Please consult your health-care practitioner for any health concerns.

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Jaimie’s Bright world With two Thor movies and the most talked about red carpet appearance of the year, actor Jaimie Alexander is poised to take over Hollywood – her way. By bonnie siegler | Photography Elisabeth caren location: The Shore hotel, santa monica

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uess what extracurricular activity kept Jaimie Alexander busy in high school? Cheerleading? No. Acting? Wrong again. In fact, she was kicked out of theatre because she couldn’t sing. Wrestling? You got it. “I would place first, second or third in tournaments all over the state of Texas,” recalls the Thor: The Dark World star, reminiscing about her high school wrestling accomplishments. “My wrestling weight class was 128 pounds,” she says. “A lot of times I’d have to go up a weight class because there wouldn’t be anybody to go up against in my [weight] class. I’d end up wrestling somebody 30 pounds heavier than me. It was always a challenge – and I loved it!”

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In a weird way, wrestling club may have prepared Alexander more for her career as an actor than theatre club ever could have. The role of action star seems to fit Alexander perfectly. Rumours of Wonder Woman have Tinsletown buzzing, and the role of Sif in Thor and Thor: The Dark World see Alexander kicking some serious butt. She started training for the most recent Thor movie three months before shooting started, and then had a grueling six-month shoot in England. The shoot was made even more challenging when she suffered a spinal disc injury on set. “My wrestling team taught me discipline and respect; what hard work really is and how hard work pays off,” says Alexander. “I developed a really strong work ethic that has made it possible for me to succeed in this business – and also to have a tough skin.” The Training Zone Alexander says her butt is her favourite body part – and anyone who saw her at the Thor: The Dark World premiere in that Azzaro dress can see why. The mesh-panel dress was noteworthy enough for the Huffington Post to show pictures of the actor’s barely there coverage from every possible angle. Her great butt doesn’t come easily, though. She has to work hard. Lately, it’s been mostly pilates and hot yoga to help rebuild her back strength after her onset injury. The actor claims to enjoy hot yoga so much that she attends classes four or five times a week. “Sometimes I feel it does more for my mind than my body,” says Alexander. “It helps slow me down, helps me breathe. If I have a big event where I’m nervous, I go back to yoga breathing and it really helps.” Turning vegetarian Last year, Jaimie saw a naturopath “to get myself really healthy.” The actor has Hashimoto’s Disease – a disorder that affects the thyroid and can lead to inflammation and hypothyroidism. So eating right is especially important. Her naturopath recommended a 30-day vegetarian-eating plan. “I tried it and I liked the benefits so I’m still eating that way.” She noticed little things when she gave up meat. “I used to get cystic acne and I don’t have that anymore,” says Alexander. In addition to bypassing meat, Alexander makes sure her diet is full of healthy foods such as avocadoes, quinoa, lentils, beans and seaweed. “I think sea vegetables are very good for my body,” says Alexander. 58

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My wrestling team taught me discipline and respect; what hard work really is and how hard work pays off.

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If you have love in your life, you can make somebody else laugh, somebody makes you laugh – it’s the best thing in the world. “I’m not a big fan of the United States food industry so it’s a constant battle to keep my diet clean,” says Alexander. “I do make some room for cookies and some junk food though – peanut M&M’s are my favorite candy.” Down Time An avid reader, Alexander tries to end most evenings with a good book – the last being Buddhist Boot Camp. “I love reading by the fireplace with a cup of hot tea,” says Alexander. During the day, she turns to art and drawing. “Art is a really good distraction and focus for me. It also helps calm me down. Most of my pieces look like mosaics when done because I use a lot of colour in the patterns of faces or marine life. If you look at one long enough, there are various interpretations you can make. I think colour really adds life to a picture, to a room or almost anything in life.” Another stress reducer is to eliminate alcohol. “I don’t drink alcohol at all,” says Alexander. “I quit drinking three months ago and it helped me relax. I was using alcohol as a way to unwind (as I think a lot of people do). ‘Oh, I’ll just have a glass of wine to relax’ instead of figuring out what made me stressed in the first place. Now when I get stressed, I think of the cause. I don’t go and hide. I face it.” All you Need is Love – and Laughter Impulsive, compassionate and motivational are the three words Alexander says best describe her. “It’s difficult to describe yourself to others,” she says. It’s much easier to admit that life is going well. In addition to a stellar career, she’s also lucky in love, dating actor Peter Facinelli for over a year now. Alexander says she lives every day to its fullest and always looks forward to the love and laughter that come into her life. “Life is so short and we sit around worrying about what people think of us, what colour nail polish goes with this dress or other minutia. Really, if you have love in your life, you can make somebody else laugh, somebody makes you laugh – it’s the best thing in the world,” she says. “I’m very fortunate to have love and laughter in my life. My life has given me great stuff and lots of fun and empowerment as a woman. I’m at peace with myself, which is not easy all the time.” VM 60

Makeup:Jeffrey Paul/ Exclusive Artists management Hair: Louise Moon/O&M Stylists: Emilie Pereira & Laura Francis Photo Assistants: Liz Bretz and Shane O’Donnell For info on jaimie’s clothing, turn to page 80.

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FOOD

photo: arash moallemi

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renew your desire for healthy food Itâ&#x20AC;&#x2122;s easy to get stuck in a food rut, especially after the holidays. Just a few days of a juice cleanse or detox can get you back on track to healthy eating. Our weekend cleanse has enough food to keep you satisfied and is so tasty youâ&#x20AC;&#x2122;ll want to eat healthy long after the detox is done.

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The Weekend

CLEANSE Recharge your body with this two-day raw food detox

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By claudia gaviria-abt | Photography arash moallemi

igning up for a seven or even a 30-day cleanse can be a daunting undertaking – especially if you’ve never done a detox diet before. That’s why Claudia Gaviria-Abt, creator of Cruda Café in Saint Lawrence Market, Toronto, developed this two-day

detox to refresh the body and get you back on track to healthy eating. “The food in this diet is very clean,” says Gaviria-Abt, who advocates eating raw foods for pH levels and alkalize the body. “Bacteria grows readily in an acidic body,” says Gaviria-Abt. It can also contribute to inflammation, joint pain and illness. This two-day introduction to a plant-based diet will reduce the acid in your body, thereby reducing inflammation and helping to release toxins. Try this cleanse whenever you’re feeling sluggish or once or twice a month for a refresh. “Anyone can eat like this for two days,” says Gaviria-Abt. “It’s very doable.”

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Food Preparation and Styling: Claudia Bianchi and Claudia Gaviria-Abt.

70 per cent of your diet. If you’ve gotten a little off track, this two-day refresh will realign your

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THE STAPLES

Start both days with a detox tea and breakfast smoothie; then refuel with the mid-afternoon drink around 3:00 p.m.

BREAKFAST SMOOTHIE (Drink between 7:30 a.m. and 8:30 a.m.) ingredients:

directions:

• 1 cup of coconut water • 1 tbsp of chia seeds • 1 cup of organic blueberries • 1⁄2 tbsp of Moringa • 1⁄2 green apple • 1 cup of organic kale

Mix ingredients in a high-speed blender until blended.

MID AFTERNOON DRINK

(Drink around 3:00p.m.)

ingredients:

• 4 celery stalks • 1⁄2 cucumber • 1 cup of spinach leaves • juice from ½ lime • 1⁄2 green apple directions:

Mix in high-speed blender and enjoy.

DETOX TEA (Drink upon waking) ingredients:

directions:

• spring water • juice from 1 lemon • 5 mint leaves • pinch of cayenne pepper

Boil spring water and pour over other ingredients. Brew for about 5 minutes.

weight-loss 2014 / vivamagonline.com

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Day 1

The Weekend C L E A N S E

Drinks are the same for both days. Only lunch and dinner meals change.

LUNCH SOUP

(Eat between 11:30 a.m. and 12:30 p.m.) ingredients:

• 3 cup fresh spinach, packed • 1 cup coconut water • 3⁄4 cup fresh orange juice • 1 zucchini, chopped • 1 clove garlic • 1 tsp apple cider vinegar • 1 or 2 tsp raw maple syrup • 11⁄2 tbsp miso paste • 1⁄3 to 1⁄2 cup hemp seed • 1 tbsp basil • 11⁄2 tsp thyme • dash cayenne pepper • dash Himalayan crystal salt directions:

In a vita-mix or high-speed blender add all ingredients and blend on a fast speed long enough to warm soup. If you like, you can heat soup on cook top and simmer on low heat for about 10 minutes.

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DINNEr SALAD (Eat around 6:30 p.m.) salad ingredients:

• 2 cups of arugula or organic mix greens • 1⁄2 cup raw organic beets • 1⁄2 cup shredded raw carrots • 1⁄3 cup sunflower or pumpkin seeds soaked over night • 1⁄3 cup of sunflower sprouts

dressing ingredients:

• 1 tbsp of flax seed oil • juice of 1 lemon • 1 date or fig directions:

Toss salad ingredients in a bowl. Blend all dressing ingredients on high speed in the blender and pour over salad.

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Day 2

The Weekend C L E A N S E

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LUNCH SUNDRIED TOMATO SOUP (Eat between 11:30 a.m. and 12:30 p.m.) ingredients:

• 1⁄3 cup of organic sundried tomatoes • 2 roma organic tomatoes • 1⁄2 cup of fresh basil • 1⁄3 cup of cilantro or parsley • 1 tbsp of liquid amino

• 4 tbsp of extra virgin olive oil • 11⁄2 cups of coconut water. directions:

Blend in high-speed blender until smooth. Enjoy!

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DINNER SALAD (Eat around 6:30 p.m.)

dressing ingredients:

salad ingredients:

• juice of 1⁄2 grapefruit • 1 tbsp of maple syrup • 2 tbsp of flax seed.

• 1 cup shredded kale (massage it to release the enzymes) • 1⁄2 cup of red peppers cut into small pieces • 1 cup of shredded zucchini • 1 cup of green apple cut into small pieces • 2 tbsp of hemp seeds

directions:

Toss salad ingredients in a bowl. Blend all dressing ingredients on high speed in the blender and pour over salad.

weight-loss 2014 / vivamagonline.com

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Any time

The Weekend C L E A N S E

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The Weekend C L E A N S E

SHOPPING LIST Here’s everything you need for your two-day detox. Tear this list out and take it with you when you shop.

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PICK ME UP SMOOTHIE

This smoothie can be drunk once at any time of the day that you feel you need a little pick me up. It should, however, be at least two hours after your last meal. ingredients:

• 1⁄2 avocado • 11⁄2 cup coconut water • 1⁄2 cup of kale • 1⁄2 cup mint leaves • 1 cup pineapple directions:

Mix in high-speed blender and enjoy.

Main Ingredients: Spring water (case to drink and for tea) Coconut water (5 cups) Orange juice, fresh (11⁄2 cups) Lemons (3) Lime (1) Blueberries (2 cups) Green apples (3) Celery stalks (8) Cucumber Zucchini (2) Raw organic beets (1⁄2 cup) Carrots, shredded (1⁄2 cup) Roma tomatoes (2) Red pepper Kale (3 cups) Spinach (5 cups) Arugula or mixed greens (2 cups) Sunflower or pumpkin seeds (1⁄3 cup) Sunflower sprouts (1⁄3 cup) Date or fig Sundried tomatoes (1⁄3 cup) Cilantro or parsley Fresh basil Fresh mint Garlic OILS AND MAINSTAYS: Flax seed oil Emile Noël extra virgin olive oil Apple cider vinegar Raw maple syrup Miso paste Hemp seed Thyme Himalayan crystal salt Cayenne pepper Chia seeds Moringa (can be substituted with Spirulina) Liquid Amino Sponsored by

Just Juice A line of organic, 100 per cent pure, natural juice. No preservatives, no added sugar, and no artificial colour. It’s just juice.

Emile Noël Olive Oil Only highquality, organic olives. It’s olive oil you can feel good about.

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f o o d photo: nicole kirk, prices may vary per location

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What’s in your fridge: ali liebert The Canadian actor and star of Bomb Girls chats about on-set candy trays, dinner parties and being a dairy rebel. by nancy ripton

Occupation: Actor on Global’s Bomb Girls and producer for Afterparty by Sociable Films. What’s your secret food vice?       Cinnamon Toast Crunch cereal with cold milk What is your number one comfort food?  Crunchy peanut butter. In smoothies, on toast, with chocolate – there are no rules when it comes to my love of peanut butter. It reminds me of being a teenager and watching Saved By the Bell after school while eating peanut butter every day with my little brother. I’m very nostalgic when it comes to my beloved comfort foods.    What is your biggest food challenge?  Having some sort of restraint when faced with the ever-present candy tray on set. What keeps you eating a balanced diet?  I’m a runner so I need to eat a balanced diet to fuel my body for optimum energy. Also if I indulge in certain foods (wheat, corn, dairy, soy or tons-o-sugar) I just end up feeling sick and grumpy.   Any allergies or dislikes?  Dairy isn’t great for my skin, so I try to limit my dairy. That being said, I do have cream in my coffee every morning – I’m a dairy rebel! What must you always have in your fridge?  Almond milk, tons of seasonal fruit and vegetables, eggs, hummus, sparkling water, coconut water, sheep or goat yogurt, cooked chicken breast, a variety of fresh herbs (cilantro is the best), gluten-free bread and good quality Canadian maple syrup. What are some of your go-to meals?   I love having a pot of stew, soup or chili in my fridge at all times.   What’s your favourite winter dish? Homemade apple butternut squash soup. What is your favourite meal to make for guests in your home?  I’ve only started cooking for guests the last few years so I’m still finding my groove as a “chef.” My pal Jodi (Balfour, Bomb Girls co-star) and I hosted an incredible dinner last year for all of our girlfriends and the star of our five-course meal was a gluten-free, three-cheese, walnut pear risotto from Beatrice Peltre’s book La Tartine Gourmande: Recipes for an Inspired Life.  What have you been busy with over the last year?  In terms of my acting career, I just finished filming Bomb Girls: The Movie in Toronto and earlier this year I did an arc on Syfy’s Lost Girl (Showcase). The majority of the year I have been producing and working with my Sociable films co-partners Nicholas Carella and Michelle Ouellet on the post for our first feature film Afterparty. Sociable Films is a boutique film production company based in Vancouver, British Columbia. 72

What’s in your fridge? Emile Noel Olive Oil This certified extra virgin organic olive oil. Emile Noel chooses to purchase only high-quality, organic olives. This tends to mean smaller yields, but it protects nature’s ability to feed us sustainably, and ensures a decent income for every farmer. It’s olive oil you can feel good about (TK)

Earth’s Own Amoré Almond + Dairy Original Finally! A beverage that has the goodness of real dairy with the delicious taste of natural, roasted almonds. Perfect to add to a steamy cup of morning coffee! (1.75L, $4.99-$5.49)

Just Juice Organic Pomegranate Juice This juice is exactly what it says it is: 100 per cent pure pomegranate juice. Give your body the antioxidants it needs for good health while treating yourself to the delicious, sweet and tart flavour of pomegranates! (1L, $14.99)

RainCoast Trading Albacore Tuna Packaged in BPA-free cans, with no added water or oil, RainCoast tuna is rich in natural omega 3 oils and a great source of protein. There is no bycatch or habitat damage and all fish is wild and a product of Canada (TK)

vivamagonline.com / weight-loss 2014

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SIN OWNED

Pizza Lovers Rejoice! •High Protein •Cholesterol Free •100% Vegan Your favorite products are now available in the deli section!

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YOUR LIFE

photo: rider dyce photography

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What good is the warmth of summer, without the cold of winter to give it sweetness? â&#x20AC;&#x201C; John Steinbeck

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By Bonnie Siegler

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ROSARIO DAWSON chats about what empowers her, makes her happy and keeps her fit.

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orn in New York City, a 15 year-old Dawson was discovered sitting on her front porch steps by a photographer who would soon help her land her first role in the controversial film Kids. Music videos and films soon followed with breakout

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I owe a debt to my mother who taught me if you want something better in life, you had better do it all yourself.

roles in Spike Lee’s 25th Hour and Oliver Stone’s Alexander to more recent films such as Unstoppable and Rent. Currently, the 34-year-old actor and musician splits her time between acting (her up-and-coming 2014 movies include: Sin City II, Queen of the Night, and Finally Famous) and her causes (Lower Eastside Girls Club, Oxfam, V-Day, Amnesty International, Voto Latino). Here’s what she had to say about leading a balanced life in Los Angeles:

Q. What empowers you? A. I have inter-generational relationships that are incredibly important to me and that empower me. I was very, very close to my grandmother before she passed and I was able to check in with her and see what her life was like growing up. The same with my mother, and the expectations of being a woman that were placed on her. It has been comforting to me over the years and really helpful so that I don’t have to reinvent the wheel all the time. The main thing that helps empower me is being able to have conversations across the board with people and realize that I’m constantly growing, learning and that I have moments of need, insecurity or bursts of confidence.

Q. Together with the Allstate Foundation you want to raise awareness about domestic violence with the Purple Purse campaign. Tell us about it. A. I’m so passionate about the Purple Purse campaign. More than 1,000 purses will be passed around nationwide with the ultimate goal of sparking important, life-changing conversations on this issue. It’s important to have help and knowledge when life throws you a major curveball or when you need the information to help empower other women about how to get out of a violent and abusive relationship.

Q. You travel so much during filming and charity work.

say I miss Pilates and yoga when I don’t do it for a while.

Q. How do you relieve stress? A. A nice hot soak in a bubble bath topped with Epsom salts is a great stress-reliever.

Q. What makes you smile? A. I was asked once why I smile all the time so it’s not always a good thing, I guess. I just smile a lot and if you’re around me enough you’ll see that I do this little really fast clap that I’m known for and it’s when I’m really happy and getting this burst of energy. Kids are like that before we tell them what they can and cannot do. They are full of the life force of energy, happiness and desire.

Q. What makes you happy? A. I’m a happy person, in general. When people walk about with “Free Hugs” signs or I look at videos of people having fun, I can get teary. I recently watched a video of prisoners in Peru and most were dancing at the same time. That just made me happy. People make me happy.

Q. What do you look for in a relationship? A. I love a really funny person…that and acceptance and gratitude in a person.

What have you learned?

Q. What is the secret to longevity? A. Peace and happiness are key factors to overall health and

The world becomes smaller and smaller the more I travel. We might not be able to speak the same language; just take a soccer ball or a drum anywhere in the world and people gather – and amazing things happen! Talk about empowering.

longevity. What brings me personal peace is complicated because it depends on so many things. It’s vital for keeping grounded and balanced. Helping others is one thing that brings me peace and happiness. And one other important aspect of finding those qualities is letting the people in your life know how much you love them and how much you’re there for them. Recognize when they’re there for you too, because that’s the moment where you want to feel peace. Don’t get distracted from what you should be doing today because you might not have tomorrow. VM

A. That there are so many more similarities than dissimilarities.

Q. What are your favourite forms of exercise? A. Yoga and Pilates are a constant form of exercise and relaxation for me. It’s meditative and calming to get your body in motion. I don’t love working out, however I can honestly

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inspired living Viva readers share their secrets to attaining optimal health, naturally

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Viva wants to hear from you Please send your inspired living story with the subject line “Inspired Living” and contact information to letters@vivamagonline.com

Yvonne Kent Age: 53 Occupation: Office manager Health issue: Digestive issues Symptoms: I suffered from daily bloating and gas, and a feeling of being over full – as though food was just sitting at the top of my stomach and not digesting. Sometimes I would also have nausea. Health recommendations: I came across a therapy called bioenergetics (BIE). BIE is a simple new natural modality that uses a GSR-120 unit to direct energy onto specific points on the body to help create a homeostatic state, therefore alleviating suffering. I found a local practitioner and had four treatments done, and all my digestive issues have been resolved. When you first read about bioenergetics it seems really bizarre that something like BIE could work ­–­just trust that it does. The results: It feels great that my system is back to normal; I just wish that I could have found BIE sooner. I strongly recommend it to anyone with digestive issues.

Please consult your health-care practitioner for any health concerns.

AnniE Jones Age: 21 Occupation: Product release administrator at a publishing company Health issue: Gluten intolerance Symptoms: For years, I suffered from abdomen pain that got worse whenever I ate something containing gluten. When I had gluten, my stomach would start to tighten, and then I would feel growing stabbing pains that could take up to two days to fully die down. They could get so bad that I wouldn’t be able to stand up, and would have difficulty breathing. Health recommendations: If you feel the above when you eat something containing wheat, my suggestion is to try having one meal a day that is gluten free, like a salad with no croutons, or a rice with veggies and a protein. If you find this helps, there are so many simple substitutions you can make that can ease the pain and leave you happy and healthy! The results: After one year of going completely gluten free, which is much easier than it sounds, I am happy, healthy and have no more pain. I have noticed a huge difference in my energy levels, and have become much more creative in the kitchen. I am so happy I have a solution to my problem that fits my lifestyle so effortlessly.

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Please consult your health-care practitioner for any health concerns.

g COREY JOHNSON Age: 26 Occupation: Broadcast Associate Health issue: Type 1 Diabetes Symptoms: The first symptom I noticed was fatigue. I was in university at the time, and I found that after a morning class, I would almost require a nap just to make it through my afternoon session. Next was a constant thirst and need to urinate. I was waking up having to go to the bathroom two or three times a night. Finally, I experienced weight loss. Leading up to my diagnosis, I lost between 15 to 20 pounds. At first, I thought I was just having some sort of reverse “freshman 15” thing; then soon clued in that something was wrong. I was diagnosed in the fall of 2006, when I was 19 years old. Health recommendations: Diabetes can cause a lot of complications later in life if it’s not taken care of, so I can’t stress enough that having your diabetes in check should be a number one priority. I’d also suggest trying to stay active and in good shape. It will improve your diabetes and also your overall life. I started a wireless insulin pump in the spring of 2012 and have seen a dramatic improvement in my blood sugar levels. With technology getting better and better, I recommend any diabetic who is not on some sort of insulin pump to try one.  The results: I am proud to say I haven’t let diabetes change my life in any way (minus switching to diet pop!). I am still able to do all the things I did before being diagnosed and still get to enjoy the foods and lifestyle that I used to. Thanks to my insulin pump, my A1C (which is your average blood sugar over a three-month period) is exactly where a healthy person’s should be, and my doctors tell me that looking at my blood work, you’d never know I was diabetic. With the technology out there improving every day, living with diabetes is only going to get easier as I get older, which is very exciting.

joann lim Age: 31 Occupation: Professional coach Health issue: Eczema Symptoms: I had skin irritation, such as itchiness, redness and scaly skin (which was not only uncomfortable, but also embarrassing). Health recommendations: To combat my eczema, I changed my daily routine by using gloves when washing dishes, using natural soap, and moisturizing once or twice daily with lotion that is made primarily of essential oils like calendula, lavender or coconut oil. I found using aloe or witch hazel helped to ease itchiness, as well as lemon juice, which helps cool the skin during flare ups. I also changed my eating habits by drinking a daily tonic of apple cider vinegar and water, drinking lots of water, taking a multi-vitamin made from whole food sources and Vitamin B complex, and opting for a more clean-eating approach and avoiding or limiting any processed foods. The results: In the past, my doctor would prescribe corticosteroids and after using several, I opted for a more natural approach. The corticosteroids were a band-aid solution and I wanted a long-term solution. I’m happy to report that with some lifestyle changes, including the health recommendations above, my skin is clear and symptom free. VM

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Move that Body Exercise is a crucial component of keeping those unwanted pounds away. For a weight-loss plan it is ideal to get 30 to 60 minutes of exercise per day. Aerobic exercise is important and can help to burn a large number of calories. Strength training is the often missed secret weapon, particularly for women. Studies show that you can boost your metabolism for up to 14 hours after you do strength training. Aim for workouts that are 60 minutes or less, as longer workouts can jack up your cortisol and actually break down muscle. To maximize your time, try interval training. For example, run for 20 seconds and rest for two minutes. This will not only achieve fast results, it will also decrease boredom. Again, always pick something that you find enjoyable and, if you get bored, try something else.

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not something that is likely to change. Scheduling exercise every day may not be do-able at this point in my life. Just like the boys have their activities though, I can schedule fitness for myself three times a week. I also need to be realistic about what’s attainable. Since I have no aspirations to be on the front cover of a national magazine in my bathing suit, I don’t have to shut my mouth to all my favourite foods. I do need to rein it in and be more vigilant about portion control and now that I am feeding three alwayshungry boys it would serve me well to get more organized, and stop feeling intimidated to cook healthy, flavourful meals from scratch. It is possible to lose weight and be healthy even after having children. That said, it takes dedication and commitment – much like parenting. I feel badly for those celebrities who feel pressure to maintain the illusion of perfection. I prefer to spend my days enjoying an active lifestyle with my kids and indulging in the occasional ice cream sundae. VM

Stress, Sleep and Mindful Eating. Time and time again, I’ve seen with my patients that stress can impede attempts to lose weight and keep it off. Stress not only impacts your decision making around food, causing you to reach for sugar and carbohydrate-rich snacks to boost serotonin. Stress can impact your hormones and make it much more difficult for you to lose weight. Moreover, stress throughout the day can make it harder to sleep at night. Sleep is vitally important to allow your body to rest, rejuvenate and also to restore your hormones. Stress and lack of sleep will impact your blood sugar levels and make you more impulsive with your eating, making unhealthy food choices throughout the day. Another habit I try to inform my patients of is mindful eating. Smelling, tasting, chewing and enjoying your food will ensure better digestion, better food choices and overall better weight loss results. VM

mommy tummy

> Continued from page 41

the clothes

Keeping it off

> Continued from page 53

Jaimie’s Bright world (page 56)

Page 56: Dress by Rebecca Minkoff; shoes by Benjamin Adams; earrings and ring by H. Stern; bracelet by Rebecca Minkoff Page 58: Dress by Clover Canyon; shoes by Rebecca Minkoff; rings by Stephen Webster; earrings and bracelet by Baublebar Page 59: sweater and vintage belt by The Reformation; skirt by Anthony Franco; necklace and earrings by Isharya; shoes and bag by Rebecca Minkoff Page 60: Sweater by Clover Canyon; jeans by AG; boots by Barbara Bui; rings by Soffer Ari; necklace by Pluma

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grocery basket

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Treat yourself with this smooth, creamy milk chocolate. It’s combined with sea salt to get that sweetand-salty flavour combination you crave. (100g, $4.69)

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Sunset Campari Organic Tomatoes Throw these juicy tomatoes in your salads, entrees or eat them on their own as a snack. We’ll take any excuse to enjoy the flavour of these sweet tomatoes whenever we can! (340g, $3.99)

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rices may vary per location

Tofurky Meatless Kielbasa Four o’Clock Lemon Ginger Herbal Tea It’s no secret that ginger is good for your stomach, so calm upsets with a soothing cup of this caffeinefree herbal tea. Plus, it will keep you warm and toasty on a cold day. (28.8g, $4.99)

GO Veggie! Lactose Free Mozzarella Flavour Block Shred, slice or cube this lactose, cholesterol and trans fat free cheese alternative to enjoy it any way you like it! At only 70 calories a serving, it’s the perfect choice to enjoy on its own as a snack! (227g, $4.29)

Olympic Dairy Organic Probiotic Coconut Yogurt This creamy Balkan-style yogurt contains one billion live probiotic cultures to contribute to healthy stomach flora. Enjoy the delicious coconut flavour daily to keep your digestive tract and taste buds happy! (650g, $5.29)

Enjoy the savoury taste of onion and garlic in these meatless sausages with old-world Eastern European flavour. Perfect for cooking indoors or even on the barbeque when the mercury rises. (397g, $4.99)

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YOUR Horoscope By Chrissie Blaze

Capricorn

(Dec. 22-Jan. 19) It’s been a year of drama and change and you’re ready for a calmer phase. The Sun shifts into your sign on December 21, bringing an inspired holiday season. The New Year begins with Mercury also in your sign; you feel you’re in your element and it’s the perfect time to begin new health routines.

Aquarius (Jan. 20-Feb. 18)

Your social conscience, always active, is heightened in December and friends play an important role in your plans. At month’s end, your nervous system feels overloaded with an erratic aspect from your ruler, Uranus, to the Sun. Focus on calming techniques in January and be fearless in thinking outside the box.

Pisces (Feb. 19-Mar. 20)

You’re optimistic about career plans as the New Moon brings new opportunities that could lead you in a different direction that is very welcome. Express yourself lovingly around the holidays to bring harmony to family relationships. Your co-ruler, Jupiter, begins 2014 retrograde, bringing delays to romance and creativity. Use the time to reflect on personal goals.

Aries (Mar. 21-Apr. 19)

On December 2, the restless New Moon arouses a desire for travel and adventure; plan to get in shape for an extraordinary trip next year. The year ends with tense planetary aspects igniting rebellious feelings. Tame this in early January or Venus retrograde could cause frustrations at work. 2014 is your year!

Taurus (Apr. 20-May 20)

As a fixed sign, you don’t seek change. That being said, around December 10 you’re attracted to the idea of something new and different; don’t limit your vision for 2014. It’s a year for physical, mental and spiritual improvement. Your ruler, sweet Venus, is retrograde in January; avoid unnecessary purchases and misunderstandings with female friends.

Gemini (May 21-June 21)

December is a testing time for relationships, and you could reach your breaking point around December 29 as you seek freedom. Keep cool; from January 11 your ruler, Mercury, brings innovation and you can find positive solutions. Your routines stabilize in 2014 and it’s beneficial now to focus on diet and exercise.

Cancer (June 22-July 22)

This has been a year of profound growth for you. Despite the busy holiday season, the Gemini Full Moon reminds you of

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your spiritual goals; take time out for quiet reflection to get on track for a healthy, positive year ahead. In January, Mars retrograde puts a brake on plans for home renovation.

Leo (July 23-Aug. 22)

On December 12, Jupiter aligns with Saturn, giving shape to your dreams and helping you make them a reality. You like to feel good about how you look and this is the time for a new health regimen. In January, Uranus, the planet of surprises, opens you to a new and better way of living.

Virgo (Aug. 23-Sept. 22)

There is a pleasant theme of home and family this month. On December 30, Mars makes a tense aspect to Pluto, challenging your self-worth. In January, Neptune brings confusion to relationships; be prepared to forgive and forget. A fortunate Full Moon on January 15 brings positive news about an old friendship.

Libra (Sept. 23-Oct. 23)

You feel nostalgic as December begins, longing for things as they were. However, a visionary New Moon on December 3 shows that a bright future is calling you. Learn from the past and plan for improvements in health and spirituality in 2014. In January, Mars in Libra brings zest and increased vitality.

Scorpio

(Oct. 24-Nov. 21) The decisions you make in December are extremely important for years ahead. You feel you’ve been treading water and are now making steady progress toward expanding your career and financial goals. Avoid power struggles. Mars in Libra in January reminds you to keep your plans to yourself until they’re ready to launch.

Sagittarius

(Nov. 22-Dec. 21) Around December 12, Jupiter and Saturn’s combined power urges you to review decisions you’ve made since July. A lot has happened and you have suffered loss, causing you to re-evaluate. It’s important to keep fitness levels high in January to combat stress; expect to be travelling and working intensely from January 11 to 31.

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