5($'(5·6',*(67

T h e Welln ess Iss u e AUG | SEPT

2019

THE HEALING
POWER OF
TOUCH
HEALTH CONVOS
YOU CAN’T
PUT OFF YOGA,
FOR THE
HOW TO
SNIFF OUT WIN
A WELLNESS
SCAM
2019
AWARDS
EDITORS’

THINK CHOICE

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 n n
COVER

t s
PHOTOGRAPHY GENEVIÈVE CHARBONNEAU
HAIR AND MAKEUP BLAIR PETTY, PLUTINO

e
WARDROBE STYLING INGRIE WILLIAMS

t
Co ON THE COVER
PHOTOGRAPHY, ANGUS FERGUSSON; FOOD STYLING, ASHLEY DENTON; PROP STYLING, LAURA BRANSON

27 THINK HAPPY, GET HEALTHY

We’ve got the science to prove it.

30 HEALTH CONVOS YOU CAN’T PUT OFF

34 EDITORS’ CHOICE AWARDS

27 game-changing products.

41 HOW TO SNIFF OUT

A WELLNESS SCAM
46 THE HEALING POWER OF TOUCH
52 YOGA, FOR THE WIN

IN EVERY ISSUE
4 EDITOR’S LETTER
6 LETTERS TO THE EDITOR
9 NEWS UPDATES: Trends and tips in
fitness, nutrition, wellness and style.

20 BEST ADVICE: Our experts weigh in on

break-ups, dermal fillers and more!

64
84 STAY CONNECTED WITH US ONLINE
+ where to buy what’s in this issue.

MASTER THIS
NEXT-LEVEL
POLENTA

best health AUGUST | SEPTEMBER 2019 1

 t s 72
Co nte n 71
BEST LOOKS
MAGIC MOTION
FACIAL MASSAGE
+ COOL TOOLS

Facial massage is the key to getting more out of your

skincare regimen.

74 EDITOR’S FAVES
Warm beauty picks that take you from summer to fall.

75 HOW TO BUILD A SUSTAINABLE WARDROBE

Your closet and your core values can finally live in peace.

BEST YOU 76 THE BIG FIVE

Amazing beauty ideas that will earn BFF status.
27 LASTING HAPPINESS
Health and happiness go together like coffee and 82 HANDS OF TIME
plant-based creamer. Here's what you need to know. Editor-in-chief Beth Thompson finds a fix for her “old
lady hands.”
30 THE TEN
Tough talks to have with your peeps ASAP.

34 BEST OF THE BEST

We BH editors get to try it all . Now, we’ve curated the
fitness, nutrition and beauty products that have
earned permanent spots in our routines.

41 WELL NOW
Why a healthy dose of skepticism is the key to
navigating the world of wellness.

46 TOUCHY SUBJECT
Love a bear hug? A cuddle from your dog? Science is
on your side.

ILLUSTRATION, CORN AND BALLOON PHOTO, ISTOCK. BEAUTY TOOL, GEOFFREY ROSS.
52 YOGA: THE SECRET TO STAYING YOUNG?
The ancient practice might be the key to better aging.

55 MIND OVER MATTER

Business giants (like Nike) use meditation to boost
productivity. Here's why you should just do it, too.

56 SPORTING LIFE

27
How a trip to Costa Rica turned an anti-athlete into a
jill-of-all-thrills.

BEST EATS
61 THE KERNEL’S SECRET
Upgraded recipes that move corn
from side dish to centre stage. WANNA GET HEALTHY? IT ALL STARTS UP HERE.

66 HUNGER GAMES
Skipping meals has serious drawbacks. Here’s CONTEST SUBMISSIONS POLICY: Original contributions
how to set yourself up for success. from readers (text and photo) become the property of Reader’s
Digest Magazines Canada Limited and its affiliates upon publi-
69 NUTRITION NATURALLY cation. Submissions may be edited for length and clarity and
Snacking on seaweed can help you get the tricky may be reproduced without notice or compensation in all print
minerals your body needs. and electronic media. Receipt of your submission can’t be
acknowledged.

2 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 ED I TOR ’S L E T T E R
WE NEED
TO HAVE A TALK
THE SUMMER BEFORE MY MOM DIED, I SEIZED
every opportunity I could to ask her questions. A
hodgepodge of queries spilled from my twenty-
something brain as it tried to prepare for the
impossible: a future without her.
I asked where she kept her Christmas stuffing
recipe and what her favourite memories were.
I wanted to know what kind of career she would
have chosen if she had grown up in an era when it
was acceptable to desire such a thing.
We talked endlessly about my teen brother,
Max, who was just heading off to university. I had
so many questions about how to help launch him
into the world without her. Mom’s advice? Just
love him unconditionally.
Even though I believed I was asking the right
questions, time showed me up — as it always does.
I probably could have found the Christmas
stuffing recipe on my own, but no one except Mom
could have answered this question: How do you
want to die? At home or in a hospital? With or
without heroic measures?
4 AUGUST | SEPTEMBER 2019 best health
We never asked, and it led to challenging family
conversations during Mom’s last days, when she
could no longer communicate. In the end, we made
our best guesses, but we didn’t always get it right.
You could see it in her eyes, and it was heartbreak-
ing and haunting.
It doesn’t have to be that way. Armed with a lit-
tle knowledge, you can fill in the blanks now by
asking the right questions. Kate Daley tackles this
very subject in our regular column, The 10. With
compassion and common sense, she explores the
key questions every family should ask each other.
Even if you can’t work up to all 10, pick two or
three just to get started. Yes, they are tough con-
versations, but they are so much easier to have
now, when the idea of “last wishes” is more
abstract than real. Trust me, you won’t regret it.
In fact, you won’t regret anything in this, our
wellness issue. From what to eat to how to guard
against fake news to how to get fit, our aim is the
same: to encourage and inspire you to live life to
its most satiating end.
And if something works really well for you on
BETH’S PHOTO, GENEVIÈVE CHARBONNEAU
your journey to better health, please share it with
us. We love hearing about your triumphs. bh
Beth Thompson
Editor-in-Chief
Follow me on @bestbeth2
besthealthmag.ca
 READER’S DIGEST

CHRISTOPHER DORNAN
CHAIRMAN OF THE BOARD
The Reader’s Digest Magazines Canada Limited

BETH THOMPSON
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Karen Robock, Geoffrey Ross, Abbey Sharp, Meghan Telpner, Elizabeth Wiener, Diane Wong
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DEAR READERS,
THANKS FOR YOUR
FEEDBACK ON OUR
JUNE/JULY ISSUE!
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STACEY BUTTER , PENTICTON, BC
SPICE OF LIFE
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cles, but the article in the June/
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L E T T E RS
FIRST AID – FOR YOUR BRAIN!
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THE NEW WAY TO
MANAGE YOUR STRESS
DAILY HABITS THAT
SABOTAGE YOUR LIFE
take this course. The “Mind over
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Thanks again for such great and
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THE ULTIMATE
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 TIPS + TRENDS

LOWE’S BOSTON
FERN, $20
BOSTON
FERN

Plants do more than make an Insta-worthy home: They’re the OG of air purifiers.
Check out our roundup – we’ve got something for every room in your home.
by COURTNEY REILLY-LARKE | photography by GEOFFREY ROSS

best health AUGUST | SEPTEMBER 2019 9

 BEST WELLNES S NEWS
CONSIDERING THAT WE
Canadians are spending a
whopping 90 percent of our
time indoors on average and
that our homes have three to
five times more pollutants
inside than outside — thanks
to chemicals lurking in mate-
rials like upholstery, paints
and carpets — it’s worth
springing for a few
of these plant babies.
PAT I O
Kimberly Queen Fern
Place this indoor/outdoor plant
on a patio, deck or balcony to
filter out xylene agents, which
are found in car exhaust.
B AT H R O O M
Boston Fern
The NASA Clean Air Study
revealed that it’s the best plant for
removing formaldehyde, which
can be found in bathroom staples
like cleaning products, tissues,
toilet paper and hair dyes. Plus,
the plant thrives in low light and
humidity, so the steam from your
240
shower will do it good.
10 AUGUST | SEPTEMBER 2019 best health
LIVING ROOM
Dwarf Date Palm
This plant can filter out xylene,
which is found in paints and
lacquers. For ultra-clean air,
place at least one plant for every
100 square feet of your home or
office space, according to the
NASA Clean Air Study.
OFFICE
BEDROOM Lilyturf
Meet your favourite new
Bamboo Palm co-worker. This plant helps
Not only does this plant remove remove trichloroethylene (found
benzene (found in furniture wax) in printer ink), xylene (found in
and formaldehyde, it keeps indoor permanent markers and print
cartridges) and ammonia
air moist, making it a welcome
addition to your bedroom. (common in aerosols).
PALM PHOTO AND ILLUSTRATIONS, ISTOCK
The approximate number of tampons
menstruating women use in a year.
Need more of a reason to make the
switch to a menstrual cup? You’ll
be able to go up to 12 hours without
changing it, and it’s made of 100 per-
cent medical-grade silicone. TAMPAX MENSTRUAL
CUP, $38
besthealthmag.ca
 BEST WELLNES S NEWS

FITBIT
INSPIRE HR, $130

PEER
HAPPINESS HACKS
PRESSURE The quest for happiness is complex,
but these easy ideas to jumpstart
Despite what you your joy gene are anything but
heard growing up, 1
it can be a good KEEP A DIARY
thing. Fitbit has Brain scans have shown that jotting down your
feelings reduces activity in the amygdala, the
found that when part of the brain responsible for controlling the
users have five intensity of your emotions. This means that you
can overcome negative emotions more quickly
or more friends and with more clarity.
on the app, they 2
CLEAN “N’ GREEN TEXT, JELA TEJADA; TOOTHPASTE, SCRAPER AND BRUSH PHOTO, GEOFFREY ROSS; COFFEE CUPS AND DOG, ISTOCK.

tend to walk over GRAB COFFEE FOR A FRIEND

19 kilometres (!) A 2010 study from Harvard Business
School found that those who spend
more each month. their money altruistically have the
greatest happiness overall.
3
PRIMAL LIFE PUMP UP THE JAMS
ORGANICS
TOOTHBRUSH, One study showed that music can decrease stress
$14; TONGUE
SCRAPER, $10 and increase happiness, especially live music,
which also has the power to increase social con-
nections (duh).

CLEAN
4
FIND A FURRY FIDO
Research has found that petting a dog for just 15
minutes releases happiness hormones (serotonin,

‘N’
prolactin and oxytocin) and lowers stress
hormones (like cortisol).

GREEN
You may have started taking the all-natural route with
your diet and skincare routine. But why stop there? Burt’s
Bees Purely White Toothpaste, $7, gives your mouth
that fresh, minty feeling without harmful irritants like
parabens and sodium lauryl sulfate. Besides preventing
cavities, it fights against water pollution, as it doesn’t con-
tain plastic microbeads. And there are no funky flavours
here – every tube contains nature-derived ingredients
such as peppermint, eucalyptus and spearmint oils.

best health AUGUST | SEPTEMBER 2019 11

 BEST NUTRITION NEWS

RETOOL
YOUR If you’re just skinning apples and potatoes, you’re missing out
on a major health/wallet hack: You don’t actually need a spi-

PEELER
ralizer to make zoodles. A peeler works just as well for mak-
ing this guilt-free “pasta” dish. Top your pappardelle-esque
zoodles with a tomato or pesto sauce for an easy, clean meal.

Add some style to your salads by making ribbons of squash,

cucumber and carrot tossed in some olive oil and
herbs to add a splash of colour to the dinner table.

PINT-ING FOR YOU

Healthy ice cream has had a major glow up. From an oxymoron to a subpar stand-in,
it’s finally the compromise-free indulgence we’ve all been waiting for.

PEELER PHOTO, GEOFFREY ROSS;, ZUCHINNI AND NOODLE IMAGES, ISTOCK

PC DAIRY-FREE COCONUT MILK BEN & JERRY’S NATREL YELLOFRUIT NON-DAIRY FROZEN
FROZEN DESSERT, $6 MOOPHORIA, $7 ICE CREAM MOCHI, $6 BANANA DESSERT, $6

D A I R Y- F R E E CALORIE CONSCIOUS PORTION CONTROL C L E A N T R E AT

This dairy-free dessert is so
incredibly creamy, thanks to
fresh-pressed coconut milk,
you’ll barely believe that it’s
vegan!
Clocking in at under 170
calories per serving thanks
to its skim-milk base, this
sweet treat scores brownie
points for using cage-free
eggs and non-GMO
ingredients.
One of these creamy yet
doughy Japanese-inspired
treats is only 60 calories and
has no artificial colours,
flavours or preservatives.
This unique treat uses frozen
bananas as a base but man-
ages to stay creamy, not
sorbet-like (not that there’s
anything wrong with that!). Did
we mention that it’s organic,
peanut-free and plant-based?

12 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 BEST NUTRITION NEWS

33%
How much more likely
participants are to reach
for a piece of fruit over a
brownie when they decide
on their snack before
TRACK HACK
A new study out of Duke University found that
overweight people who didn’t follow a particu-
their workout. lar diet but tracked their food intake with a free
app still lost significant amounts of weight.

PA R T Y FAV O U R S

Your goals shouldn’t be put on the backburner for your summer

barbecue (like, ahem, eating more plant-based foods à la Canada’s
Food Guide). Here are two swift swaps to help you and your
guests make healthier choices.
Nix the chips and dip and replace them with a beauti-
ful crudités platter with roasted red pepper cashew
dip. Fill up on vitamins and minerals with the veggies
and get a hit of flavour and healthy fats with the
cashew dip.
PEAR AND ILLUSTRATION, ISTOCK
Have your cake and eat it, too. Swap regular cheese-
cake for this plant-based dessert. There’s no cheese
involved (hence the name), but pulses are used to sub
in for the creamy texture while helping you hit your
daily fibre goals. Top it off with fresh berries for an
extra hit of fruit.

PC PLANT-BASED ROASTED RED PEPPER CASHEW DIP, $5 PC PLANT-BASED ORIGINAL CHEESECAKE-STYLE DESSERT, $8

best health AUGUST | SEPTEMBER 2019 13

 BEST FITNES S NEWS

FEATS OF
STRENGTH
Your sweat sesh should leave you
5 WAYS WITH... STAIRS
feeling great from head to toe, liter- Your staircase is all you need to take your fitness to the next level. Geoff
ally. That’s why incorporating Wintonyk, a senior instructor at Fit Factory Fitness, shows us how to use
barefoot exercises (like barre and your steps to get an effective, full-body workout.
yoga) is so important. “Working
without a shoe will help activate
the smaller muscles in your feet,
ankles, legs and hips that are
1
STAIR PUSH-UP
responsible for better balance and Start by positioning your hands on the highest step you can reach. Plant
coordination,” says Jill Belland, your feet on the floor. Focus on keeping your core engaged and lower
co-founder of Barre Belle. your chest down to the stairs. Pause, then push back up to the top of a
“Strengthening your feet will push-up position.
improve balance and propriocep-
tion.” Plus, it helps prevent injury.
“Absorbing impact through your
2
STAIR HOP/JUMP UP
joints begins with your feet,” says
In a balanced stance, jump up onto the first step, landing on the balls of
Belland. “The stronger and more
your feet. When landing, ensure that your knees are slightly bent and
properly aligned one is from the
your hips are pushed back. Immediately repeat the action by hopping
base, the more likely one will to the next stair without pausing. Once you’re comfortable, go as fast as
absorb impact up the kinetic chain. you can. Jog down and repeat.
This is directly connected to pro-
tecting the knees, hips and back.”
3
STAIR LUNGES
Stand with your feet shoulder width apart, facing away from the stairs.
Stand upright while keeping your core engaged. Step back, resting your
right or left foot on the first or second step while leaving your other foot on

1
the ground. Continue to bend both knees, lowering your body toward the
ground. Hold, then return to the standing position. Focus on keeping your
front knee over the heel of your front foot. Complete 10 reps on each leg.

4
STAIR CRAB-WALK
THE NUMBER OF TIMES Start by facing away from the stairs. Sit on a step, with your hands behind
your body and underneath your shoulders. Bend your knees, plant your
YOU HAVE TO EXERCISE
feet and lift your butt off the stair. Keeping your chest up, crawl up back-
TO EXPERIENCE BRAIN-
wards, one step at a time, hands first. Repeat by crawling back down.
BOOSTING BENEFITS.
A STUDY FROM THE
UNIVERSITY OF MARYLAND
SHOWED THAT WHEN
5
STAIR STEP-UP
OLDER ADULTS DID JUST Stand with your feet shoulder width apart, facing the stairs. Keeping your
ONE MODERATELY INTENSE core tight, stand tall. Place your right foot on the first step. Drive through
EXERCISE SESSION, THEY the heel and shift all your weight onto your right foot. In one motion, raise
EXPERIENCED ACTIVATION your opposite knee up to hip level and back down to the floor into the
IN THE BRAIN CIRCUITS starting position. Continue for the desired number of reps. Switch sides.
ISTOCK

ASSOCIATED WITH MEMORY.

14 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 BEST FITNES S NEWS

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best health AUGUST | SEPTEMBER 2019 15

 BEST INTERVIEW THE
5Q s

You don’t have a 40-year

career in Hollywood (not
to mention a 30-plus-
year partnership with
L’Oréal) without learning
a thing or two about
taking care of yourself.
We chatted with actress
Andie MacDowell about
the wisdom she’s gained
in show biz and beyond.

BEST SWEAT
I hike, do yoga and cycle now.
They have a cycle and sculpt class
where you lift weights, too. I usu-
ally don’t like weights, but I don’t
mind lifting them when I’ve ale-
ady got my endorphins up.

BEST TRUTH
When you age, you don’t feel old.
People project that you’re old onto
you, but inside you don’t feel it.

BEST TREK
I love to exercise, and I love to
hike. When I hike, I’m conscious
– I make sure to hear the birds,
see the light falling on rocks and
notice plants. I think being
around nature is healthy for your
mental state, and that really
affects what you look like. I find
my day goes better if I go on a
morning hike, and I sleep better
if I go on an evening hike.

BEST HEALTH HACK

Drink a lot of water, and eat a lot
of raw vegetables.

BEST REFLECTION
PHOTO, JONAS BRESNAN

If I could say anything to my

30-year-old self, I’d tell myself to
stop and take care of myself. I
think you tend to force your way
through difficult situations – I
know I did.

16 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

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I recently went
through a break-up
and my confidence
is at an all-time low.
How can I get my
groove back?

ISTOCK

20 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca


We’ve all felt it at one time or
another: the gut-wrenching pain
of the end of a relationship.
Whether it’s the demise of a
romance or the end of a close
friendship, a breakup can take a
significant toll on our self-confi-
dence and make us question our
value. Fortunately, with the
right approach, it’s possible to
shake those feelings, get back to
ourselves again and even grow
from the experience.
LISA SAYS…
Breakups have always been a hot
topic in my psychotherapy prac-
tice. From divorces to family riffs,
the end of any significant relation-
ship can have serious conse-
quences on mental wellness. But
you’re not doomed to be stuck in a
black hole. It is possible to restore
your confidence and feel whole
once again.
One of the most common feel-
ings that arises after a breakup is
an intense sense of loneliness and
isolation. Once you’ve become
used to having someone by your
side, the loss of a partner can bring
up a conspicuous sense of empti-
ness. This is a great time to call on
your resources and book social
activities with friends and family.
The space will feel less empty if
you fill it with people who love you
and remind you of your value.
Another resource to tap: ther-
apy. Talking about your feelings
with a therapist can help you chal-
lenge the negative self-talk and
guide you to a place of strength
and acceptance.
ISTOCK
Instead of becoming stuck in a
pattern of self-blame and criti-
BEST ADVICE
cism, learn to love yourself again.
Find activities that make you feel
purposeful and accomplished.
Challenge yourself to do some-
thing outside of your comfort zone.
There’s no better way to boost your
resilience and self-confidence and
remind yourself of how awesome
you are!
ELIZABETH SAYS…
The recent demise of a close
friendship left me reeling. It
wasn’t an amicable breakup, and
her final words were like a knife in
my heart. They made me question
my worth and shook my sense of
confidence. It took some time, but
with hard work and determina-
tion, I finally got my groove back.
Instead of disparaging my for-
mer friend and focusing on the
negatives of the relationship, I
tried to embrace what it taught me.
I found gratitude in the lessons I
learned about myself and what I
would and would not accept in
future relationships.
During our final conversation, I
was so blindsided by her harsh
words that I found myself at a com-
plete loss. The fact that I wasn’t
able to express myself left me feel-
ing resentful and frustrated.
Instead of risking another conver-
sation, I chose a different path. I’ve
always expressed myself best in
writing, and composing a letter to
my ex-friend (that I never sent)
helped me deal with unresolved
feelings and find much-needed
closure. Putting my emotions on
paper was healing and helped me
feel empowered.
The loss of a close friend created
a void that felt cold and lonely. But
filling that space with meaningful
outlets and activities allowed me
to broaden my horizons, meet new
people and rediscover passions
that I hadn’t visited in years. I
reconnected with some old
friends, volunteered for a mental
health organization and made time
for self-care. Giving back and put-
ting myself on the priority list
helped me feel back to myself. bh
ELIZABETH WIENER AND
LISA BROOKMAN
Elizabeth Wiener is an educator
who lives with depression and
anxiety. Lisa Brookman is a
clinical psychotherapist based
in Montreal. Together, they form
WiseWomenCanada.com
@wisewomencanada
best health AUGUST | SEPTEMBER 2019 21

I just had a baby.
How can I get back
into working out?
First off, congratulations on
your new bundle of joy!
Now, let’s backtrack: For about 40
weeks, you carried an extra 20 to
60 pounds, 24 hours a day, seven
days a week. This put a dramatic
load on your lower and upper back,
pelvis and hips. Your muscles and
ligaments even changed accord-
ingly to accommodate your baby.
Then you went into labour, where
contractions and pushes put fur-
ther strain on those muscles and
ligaments. You may have also
experienced tears during the deliv-
ery. All of these factors helped to
weaken and destabilize your body.
So, what can you do to offset that
incredible strain on your body and
get back into shape?
First, enlist the help of the pros.
Start by discussing your goals with
your gynecologist or physician and
ask them for guidance in your
recovery process. How soon you
can start exercising depends on
the details of your birth, such as
whether it was a C-section and if
there were complications, and
should be discussed with your doc-
tor. Once you’ve been given the OK
to begin, I suggest consulting with
a fitness professional who special-
izes in postpartum exercise. There
22 AUGUST | SEPTEMBER 2019 best health
BEST ADVICE
are definite dos and don’ts that you
need to follow, and this pro should
be able to help you rebuild your
strength safely.
As with pre-pregnancy fitness,
your post-pregnancy exercise pro-
gram should help you perform the
six primal movement patterns:
push, pull, twist, squat, bend and
lunge. Those six movements will
support you as you transition into
parenthood, whether you’re push-
ing a stroller or squatting to pick
up your little one off the floor.
Remember to add about 20 to 30
minutes of cardiovascular exer-
cise to the mix three or four times
a week, too.
Your exercise program should
include plenty of work for your
abdominals, lower back and glutes
to improve your midsection stabil-
ity and pelvic floor strength, which
may have been compromised.
Speaking of pelvic floor strength,
that’s where many women have
issues post-pregnancy. Doing deep
diaphragmatic breathing with full
exhalation, learning to draw the
belly button in and bracing the abs
are key to strengthening your pel-
vic floor and avoiding any pro-
lapse. Seeking out a pelvic floor
therapist can help you strengthen
this area further, if needed.
Another common issue post-
baby? Diastasis recti.
This occurs when the
abdominal muscles on
either side of the belly,
which separated to
make room for the baby,
don’t snap back imme-
diately post-pregnancy
and the extra pressure
pushes the muscles for-
ward, making it look
like you’re still preg-
nant. Avoid the urge to
do sit-ups and crunches to change
this, as it will only increase pres-
sure on your abs and make things
worse. Instead, focus on bracing
your core and learning to draw in
your belly button during other
exercises, such as squats.
Don’t forget about your mental
health: Exercise is important for
adjusting to the mental and emo-
tional challenges of parenthood,
too. It’s also great for enhancing
your mood, and connecting with
others in group fitness classes can
go a long way for moral support
and accountability from others in
a similar situation.
Make your return to the gym
something to look forward to
because it will make you stronger
and more capable of the physical
and mental tasks that you will face
as a parent every day. bh
PETER LEVIDIS
is a certified athletic therapist
ISTOCK
sportspecialists.ca
@sportspecialists
besthealthmag.ca

I want to be healthier,
but I don’t want to
commit to an involved
plan. What should I
focus on?
THE HARPER TWINS SAY…
Creating a healthy lifestyle is
about making small changes in
your daily life. It doesn’t have to be
a huge commitment that becomes
too exhausting or unrealistic to
maintain, such as a strict diet or
an intense workout routine.
There’s plenty of nutrition infor-
mation available online. But if you
don’t know whether the material is
reliable, evidence based or valid, it
may cause you to procrastinate
and prevent you from taking fur-
ther steps to achieve your goals.
For starters, re-educate yourself
about healthy eating – that is, for-
get “dieting.” You may lose weight
on a diet, but research shows that
once a diet is completed, you tend
to gain back the weight lost, plus
an additional five to 10 pounds.
Our focus is on what healthy eat-
ing really is and how to make a
realistic plan to move forward. To
achieve better health, you have to
understand the changes needed to
your daily nutrition habits and
physical activity levels and then
commit to making those changes
in small steps.
ISTOCK
A healthy lifestyle is all about
enjoyment, flexibility, moderation
BEST ADVICE
and mindful eating to help you look
and feel your best. Here are three
tips to get started on becoming a
healthier version of you.
1. ONE SIZE DOESN’T
FIT ALL
You are uniquely designed. There
is no “perfect” size. You have a set
point, which is your natural body
weight when you are eating
healthy and being physically active
on a daily basis, where you look
and feel your best. Know your
waist-to-hip ratio (WHR), as it’s a absorb.” Gut health is of utmost
much more accurate reflection of importance in becoming the
your overall health status than a healthiest version of you. Eighty
number on a scale. WHR is one of percent of your immune system is
several measurements to deter- found in your digestive tract. Most
mine if you are overweight and if importantly, inflammation is
that excess weight is putting your directly related to your immune
health at risk. Divide your waist response. Chronic inflammation
circumference by your hip circum- results in many common diseases.
ference to determine your WHR To help improve your gut micro-
and review a WHR chart to assess flora, take a high-quality probiotic
your health risk. every day, increase your daily
intake of prebiotic fibre (such as
2. INCLUDE MORE berries, citrus, bananas, apples,
PLANT-BASED FOODS pears, asparagus, garlic, onions,
Every day, you should choose to eat leeks, whole grains and legumes)
significantly more foods primarily and include fermented foods (such
from plants, such as fruits, veg- as sauerkraut, kimchi, miso, kom-
etables, whole grains, avocado and bucha and tempeh), which are rich
olive oils, nuts, seeds, beans and in living bacteria. bh
legumes. This will boost your
intake of essential vitamins, min-
erals, phytonutrients and fibre, all
of which are required for optimal
health. You can still include foods
like dairy, fish, poultry and meat
throughout the week, but focus on
including more plant-based foods
in your meals.
3. MAKE GUT HEALTH REBECCA AND REISHA HARPER
A PRIORITY are twin sisters and registered
Your gut is your “second brain.” dietitians with a special focus on
When it comes to gut health, the nutrition for health, beauty and aging
key message is “You are what you well @harpernutrition_twins
best health AUGUST | SEPTEMBER 2019 23

Can you shed
some light on
dermal fillers?
When it comes to dermal fillers,
many people have misconcep-
tions and fears about these cos-
metic treatments. They think
fillers are just for filling lips and
always create those huge,
dreaded “trout lips.” Educating
patients and gaining their trust
is important in a personal con-
sultation. Here’s what you need
to know.
WHAT ARE DERMAL
FILLERS?
Dermal fillers are medical prod-
ucts that are injected into the tis-
sue to fill lost volume and enhance
features. There are many areas of
the face that can be injected with
dermal fillers for aesthetic
enhancement. The most common
areas to treat are the lips, cheeks
and nasolabial folds, as well as
under the eyes. There are various
types and brands of dermal fillers
available in Canada. The most
popular are Juvederm and
Restylane, which are made of hyal-
uronic acid, a natural starch/sugar
that makes up our tissue. They are
made in a lab from non-animal
products and have a high safety
profile when injected properly.
Hyaluronic acid fillers are tempo-
24 AUGUST | SEPTEMBER 2019 best health
BEST ADVICE
rary and last anywhere from nine
to 24 months, depending on the
filler used and where and how they
are injected.
WHAT ARE THE BENEFITS
OF DERMAL FILLERS?
Fillers can help people look less
saggy, less tired and less drawn
without any surgical intervention.
It can make them look brighter,
fresher and more vibrant. When
dermal fillers are injected well,
they look and feel very natural.
Women enjoy their rejuvenated
appearance with zero downtime,
so they don’t have to tell anyone
that they had a cosmetic treat-
ment.
WHY DO SOME PEOPLE
LOOK SCARY AFTER
FILLER TREATMENTS?
Unfortunately, sometimes a patient
or injector chooses to go beyond a
person’s natural contours so much
that it looks unnatural, distorted or
distracting. Some trends and fads
may be the culprits in these overex-
aggerated features, such as huge
lips and overfilled cheeks. Hyal-
uronic acid fillers are temporary
and even reversible, so there may
be little discretion for some people
to follow these trends because the
results are not permanent.
However, the majority of people
prefer a more natural appearance.
When they see these exaggerated
features, they rightly become fear-
ful of dermal fillers. Rest assured,
those beautiful, natural results are
not only possible but also expected
for many experienced cosmetic
physicians. Choose the provider
that you feel will respect your pref-
erences.
WHAT DO I NEED TO KNOW
BEFORE TREATMENT?
Regulations for cosmetic injec-
tions vary from province to prov-
ince. Ensure that you have had a
thorough consultation and are
comfortable with your treatment
provider. Choose one who meets all
the requirements in your jurisdic-
tion. Although they’re rare, compli-
cations can occur and be treated by
a qualified physician who has the
knowledge, expertise and thera-
peutic medications to employ.
Avoid having injectable treatments
done at a Botox party or non-medi-
cal facility. Choosing the cheapest
place or injector may not be the
wisest decision. Costs vary, but
they are often reflective of the level
of service and the quality of treat-
ment provided, so buyer beware. bh
DR . DIANE WONG
is a cosmetic physician and
ISTOCK
owner of Glow Medi Spa,
glowmedispa.ca
besthealthmag.ca
HELPING ATHLETES GET CLOSER
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PHOTOGRAPHY, GENEVIÈVE CHARBONNEAU; HAIR AND MAKEUP, BLAIR PETTY/PLUTINO; WARDROBE STYLING, INGRIE WILLIAMS

H E A LT H + H A P P I N E S S

Did you know that being happy is scientifically proven to be

good for your overall health? Here’s how to use the power of positivity
to your advantage. | by KATE DALEY

best health AUGUST | SEPTEMBER 2019 27


...comes from doing
things that are internally
fulfilling, meaningful
and tend to be diverse. ”
—Dr. Tayyab Rashid
THERE’S A FAMOUS HARVARD STUDY ABOUT
happiness. The 80-year study – one of the longest
in history – found that men who lived the longest
and healthiest lives didn’t have the most money or
the best genes; they were those who had the best
relationships with others. In effect, those who
were the healthiest and lived the longest were also
the happiest. Of course, other lifestyle factors,
such as smoking and alcohol consumption, played
important roles as well, but the researchers con-
cluded that satisfaction with relationships and
life were good predictors of healthy aging.
Studies show that well-being is associated with
multiple health factors, including healthy immune
system function, cardiovascular health and a
decreased risk of dying. “The overwhelming con-
sensus in research is that happiness and positive
emotions have some definite physical benefits,”
says Dr. Tayyab Rashid, a clinical psychologist in
Toronto. “But it’s not a chicken-and-egg quandary.
The arrow is from happiness toward health, not
28 AUGUST | SEPTEMBER 2019 best health
from health toward happiness.”
So, how do you get to that happy, healthy place?
Some things might boost your mood temporar-
ily, like a glass of wine or a mind-numbing reality
show. But while it’s OK to enjoy a few guilty plea-
sures, that kind of joy doesn’t stick around for
long. “Lasting happiness comes from doing things
that are internally fulfilling, meaningful and tend
to be diverse,” says Dr. Rashid. To find a true sense
of purpose or meaning, you need to do things
beyond yourself. From volunteering to making
charitable donations, contributing both your time
and money to others is shown to have health ben-
efits. One study out of the University of British
Columbia found that when people were given
money but had to spend it on others, the partici-
pants were happier than those who were given
cash to spend on themselves.
Still feeling blue? Ask yourself, When was the last
time you laughed? When was the last time you felt a
deep sense of meaning? When was the last time you
felt so much joy that you couldn’t describe it in
words? Dr. Rashid says that going back to those
moments and thinking about what elements you
enjoyed can repair a bad mood and act as inspiration
for the types of things that lead to self-fulfillment.
Dr. Rashid recommends looking for “islands of
happiness” in your life. Sure, it might be a dark and
rainy day outside, but perhaps you spot a beautiful
bird outside your window or get to enjoy your
favourite cup of tea. He suggests starting a daily
gratitude journal so that you’ll be motivated to
look for those little tidbits of happiness.
He also recommends finding and focusing on
your strengths. “We spend far more time thinking
about what’s wrong with us and with others than
what is right with us and with others,” he says.
“Happiness is using your strengths in an adaptive,
situationally relevant way.” For example, if one of
your strengths is curiosity, ask yourself how
something you’re doing can benefit from that
strength and try to apply it better to your life.
And remember that Harvard study on longev-
ity? “Good relationships keep us happier and
healthier,” says Robert Waldinger, director of the
study, in his popular TED Talk. “The people who
were most satisfied in their relationships at 50
were healthiest at 80. Good, close relationships
seem to buffer us from some of the slings and
arrows of getting old.”
Dedicate quality time to your family, friends
ISTOCK
and community members. Your life (and ulti-
mately your health) depends on it. bh
besthealthmag.ca
 Presented by LOOK GOOD FEEL BETTER®
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 T HE TE N

Ten health conversations

you need to have
Having “the talk” is tough. Trust us, we know. But the thing is, if you wait for a cri-
sis to discuss your health, finances and future wishes, it’s even harder. Here’s what
– and how – to chat about now in the calm light of (an ordinary) day. | by KATE DALEY

1
FAMILY MEDICAL HISTORY
Knowing your history of disease (on
both sides) is one of the most effec-
tive ways to manage your health.
Having this information on hand can
help your loved ones, like your kids,
do the same. Many medical condi-
tions, such as diabetes, cancer and
heart disease, often have a genetic
component. Understanding your risk
means that you can pursue genetic
testing, change your lifestyle or sim-
ply be more proactive about relevant
screening tests, such as mammo-
grams. You may be amazed at what
you can find out by simply asking
some simple questions at your next
family reunion.
2
YOUR WILL AND ESTATE
“Whether you’re young, married or
have children, if you have assets of
any value, you should have a will,”
says Karon C. Bales, a lawyer and
managing partner at Bales Beall
LLP in Toronto, “and then it’s a good
idea to let somebody know about it.”
Have a family meeting and tell your
family members where the original
is and who will be the executor, says
Linda Hochstetler, a registered
social worker and consultant based
in Toronto. The more you can own
your life and your decisions, the bet-
ter, says Hochstetler.
3
ORGAN DONATION
More than 4,500 people are
waiting for life-saving organ
donations in Canada. Register
online with your provincial
or territorial body to become
an organ donor, and make
your wishes known to your
family members. Check out
theorganproject.net for info on
how to register in your area.

THE TALK
How do you broach these potentially tricky topics? Tell your loved one “I have something I’d like to talk about, so let’s make a
plan for when that would be,” recommends Linda Hochstetler, a registered social worker and consultant based in Toronto.
For the best chance of success, don’t broadside the person. Instead, have a road map of things you’d like to discuss and ask
questions (like “Have you ever been curious about…?” or “Have you ever heard this story?”) rather than coming in with
ISTOCK

declarations. Bring it back to their perception of the event or topic to break the ice.

30 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 T HE TE N

4 9
M ENTAL HEALTH
Every year, one in five Canadians
will experience a mental health
concern, according to the Cana-
health. But it’s a relevant convo to
have. Whether the conversation is
with your children, your parents or
your extended family, if there’s a
goal you want to accomplish (such
as dividing up family assets), it’s
probably time to break out of your FUNERAL WISHES
comfort zone. While it might seem morbid, if
your future funeral details are
important to you, share those

dian Mental Health Association.
Mental health and addiction can
have genetic components, which
is one reason to discuss this once-
taboo topic. Another reason is so
that you and your loved ones can
receive support, says Hochstetler.
7
P ERSONAL DOCUMENTS
From your computer password to
your bank documents, you should
share the location of this informa-
tion with a loved one so that they
know where to find it if they ever
wishes, recommends Hochstetler.
Let your loved ones know if you
prefer a burial over a cremation or
a celebration of life instead of a
funeral. Decide whether you want
it to be public or private and cheap
or extravagant, and make your val-
ues known, says Hochstetler.

5
ADVANCE CARE PLAN
Long before you can even imagine
need it.

dying, you should take care of
some practical things, such as set-
ting out an advance care plan to
ensure that you get the care you
want if you are unable to commu-
nicate, says Hochstetler. This plan
should cover issues like palliative
care, health interventions and who
will manage those decisions. “Get
the practical stuff done as soon as
possible and you can edit it as you
go,” says Hochstetler. Most impor-
tantly, once you’ve made your plan,
talk to your loved ones about what
it contains so that they can help
you carry it out. Check out
advancecareplanning.ca to get
started on your plan.
8
P OWER OF ATTORNEY
A power of attorney is a legal
document that gives someone the
authority to make decisions on
your behalf. You need to assign an
attorney for your personal care
(health and lifestyle) and your
property (finances). You need to
assign someone (or ideally two
different people) to manage these
aspects of your life if you become
incapable, and it’s key that you
inform your family about who that
person is and why. “It’s very
10
GRIEVANCES
Forgiving someone for a past
grievance or even discussing it can
lift a real burden, says Hochstetler.
She has seen clients debate
whether or not to open up a con-
versation with a family member
and then the person dies before the
client decides whether to reach
out. “They always beat themselves

6
FINANCES
Money can be a stressful topic –
important to talk about what your
wishes are with the person who
will be making those decisions
when you can’t,” says Bales. “It’s
much better than when Mom ends
up with guilt, saying ‘I wish I had,’
and then it’s too late,” says Hoch-
stetler. “If you can come to peace
and say that nothing, not even
death, will change your mind that
one survey showed that 30 percent up in the hospital and no one you want to make contact with
ISTOCK

of Canadians cited financial stress knows who the power of attorney this person, then you won’t have
as a bigger worry than their overall is or who is making decisions.” regrets,” she says. bh

best health AUGUST | SEPTEMBER 2019 31

HEALTHY MIND, BODY & SPIRIT SERIES PRESENTED BY NEW ROOTS HERBAL

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 2019
AWARDS
EDITORS’
CHOICE

best
Our annual awards special is
here, just in time for fall
of
shopping. Our editors have
snacked, swiped, scrubbed and
sweated their way through
hundreds of new product the
best
releases over the course of the
year. Here are our faves.
From the editors of BestHealth
Photography by Geoffrey Ross

34 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 best wellness
From gear that encourages a great workout to products that
help you recover from a great workout, here are our editor-approved
products to keep your wellness game strong.

B E S T W O R KO U T
SHOES
Asics Gel-Nimbus 21, $200

“These shoes
offer really great
ankle stability and BEST SUNSCREEN BEST MUSCLE
AC H E S O L U T I O N
absorb impact while AlumierMD Sheer Hydration
Boiron Arnicare Cream
Broad Spectrum Sunscreen SPF
being very light.” 40 Untinted, $48
Homeopathic Medicine, $16

Melissa Greer,
former digital editor “I want soothing
(and office marathoner) relief from sore
muscles, without any
‘old-lady-ointment
smell,’ and this
B E S T B AT H P R O D U C T
Upothecary Soak it Up! Indica product delivers!
Bath Salts Hops & Valerian, $15
Beth Thompson,
Editor-in-Chief

B E S T W O R KO U T T O P B E S T B O DY WA S H
Lululemon Breeze By Muscle Cetaphil Pro Restoraderm
Tank, $58 Nourishing Body Wash, $13

B E S T W O R KO U T B E S T W O R KO U T B R A B E S T PA I N R E M E D Y
BOTTOM Knix Catalyst Sports Bra, $98 Advil Liqui-Gels, $9
GapFit Leggings, $75

best health AUGUST | SEPTEMBER 2019 35

 Our
2019
fave way
to enjoy AWARDS
EDITORS’
Vega CHOICE
Protein!

HANDFUL OF
S P I N AC H

1½ TSP CINNAMON

1 APPLE CHOPPED

1 CUP ALMOND MILK

½ CUP ICE

36 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 best nutrition
Supplements for a healthy microbiome, proteins for fuel, and vitamins
for strength and endurance , these are our go-to products for
building a healthy gut.

B E S T P O S T-
W O R KO U T S N AC K
Nomz Energy Bites, $4

BEST PROTEIN B E S T O N -T H E - G O
POWDER S N AC K
Vega Protein & Greens Salted Lärabar Peanut Butter
Caramel, $28 BEST FIBRE Chocolate Chip, $3
SUPPLEMENT “After a workout,
“This makes my Metamucil Original Coarse
the first thing I
Powder, $20
morning smoothie want is something
taste like a sweet, so I like to
milkshake and pack a Lärabar in
packs a nutritional my gym bag for a
punch, giving me 35 quick energy boost.
percent of my daily Did I mention that it
B E S T V I TA M I N
iron and 20 grams FORMULA tastes like a
of plant-based Floradix Formula Liquid Iron
chocolate bar?”
protein.” and Vitamins Formula$66
Jela Tejada,
Courtney Reilly-Larke,
Editorial Assistant
Managing Editor

BEST PROBIOTIC
Renew Life Ultimate Flora
Probiotic Plus Mood & Stress, $27

BEST VEGAN BAR B E S T E N E R GY B A R BEST OMEGA-3

Love Good Fats Plant-Based Go Better Protein Wafer SUPPLEMENT
Snack Bar, $3 Bars, $3 Sisu Vegetarian Omega 3, $42

best health AUGUST | SEPTEMBER 2019 37

 2019
AWARDS
EDITORS’
CHOICE

38 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 best beauty
A good moisturizer, sulfate-free shampoo and a few pretty hits of colour
are all you need for a fresh, healthy glow. These are the items that get our
editors’ stamp of approval for fuss-free beauty.

BEST CLEANSER
CeraVe Hydrating Facial
Cleanser, $16

BEST LIPSTICK B E S T F O U N D AT I O N
Bite Beauty Amuse Bouche Dior Forever Fluid
Lipstick, $26 Foundation, $64
BEST NAIL POLISH
“A growing roster of Essie Gel Couture, $14 “This medium- to
hit colours that full-coverage formula
flatter a range of melts into your skin,
skin tones, plus a reduces shine and
creamy texture leaves a velvet-meets-
made from natural matte finish that’s
ingredients.” never overdrying.”
BEST BLUSH
Ingrie Williams, Beauty & Revlon Power Blush, $12 Ingrie Williams, Beauty &
Style Director Style Director

BEST MASCARA
Maybelline Lash Sensational
Curvitude Washable
Mascara, $10

BEST MOISTURIZER BEST SHAMPOO +

Dr Roebuck’s No Worries CONDITIONER
Hydrating Face Herbal Essences Bio Renew
Moisturizer, $60 Honey & Vitamin B Daily
BEST SHADOW Moisture Sulfate Free Shampoo
Nudestix Sheer Eye Color, $29 and Conditioner, $8 each

best health AUGUST | SEPTEMBER 2019 39

PERSONALHEALTHNEWS.CA SPECIAL FEATURE

5 FACTS THAT
WILL HAVE YOU
RETHINKING
YOUR ORAL
HEALTH HABITS

4
Periodontal disease, or gum disease, is one of the Your toothpaste matters
most common oral health problems among Can- Dr. Liran Levin Not all toothpastes are created equal.
adians. It begins with slight inflammation of the Professor of Periodontology, “Most fluoride toothpastes only protect
Faculty of Medicine
gum tissue, which is caused by bacteria accumulat- and Dentistry, our teeth,” says Dr. Levin. “But we need to
ing between the teeth and gums. Without the proper University of Alberta take care of our whole mouth, including the tongue,
attention and care, it can lead to bleeding gums, bad cheeks, and gums.”

breath and tooth loss.
Unfortunately, many people don’t take proper care of
their mouth. Here’s why it’s important to pay more
attention to your oral health – including your teeth,
gums, cheeks, and tongue.
2
No pain doesn’t always mean no Colgate Total recently launched a new formula, rein-
problem vented to deliver health to the whole mouth in a new
In most cases, chronic gum disease way. The toothpaste provides all the benefits of the
is painless, which means you won’t original formula (protection against plaque, gingi-
always know when there’s a problem. “Apart from vitis, stains, tartar and cavities) and a few new ones,
minor discomfort and some swelling in the gums, including sensitivity relief, instant neutralization

1
Your oral health affects most patients don’t feel any pain or other noticeable of odours related to bad breath, and new flavours for
your overall health symptoms,” says Dr. Levin. The symptoms of peri- longer-lasting freshness.
We know that good oral health can odontal disease are muted, which means we usually

5
help prevent things like bad breath and don’t seek help until it’s too late. “That’s why regular Oral diseases are completely
tooth decay, but an unhealthy mouth also increases check-ups are so important,” he adds. preventable
the risk of serious health problems like heart disease The good news is that gum disease and

3
and diabetes. You probably aren’t cavities are totally avoidable. Among
“Research has proven the relationship between peri- flossing right other things, focus on cleaning your teeth regularly
odontal disease and general health,” says Dr. Liran According to Dr. Levin, you have to be and effectively.
Levin, professor at the Faculty of Medicine and very talented in the art of flossing for it “The moment you stop brushing and cleaning your
Dentistry at the University of Alberta. “If you sufferto be effective alone. Most of us are not. “There are teeth, bacteria start to accumulate, and if left alone,
from periodontal disease, the bacteria in your gums other instruments that you can use instead of floss- they become strong enough to cause damage,”
enters the bloodstream, and that can affect your ing to clean between the teeth, such as interproximal explains Dr. Levin. “That’s why you have to mech-
overall health. Moreover, the constant inflammation brushes or dental toothpicks,” says Dr. Levin. “But we anically remove plaque and bacteria at least twice
in your mouth might have a dangerous effect on your need to be using them properly on a regular basis, not a day with a soft-bristled toothbrush, interproximal
overall wellbeing.” The spread of bacteria can result letting them collect dust in the bathroom cabinet.” cleaning aid, and a fluoride-based toothpaste that
in an increased risk for heart attacks or strokes. This, on top of regular brushing with a toothpaste targets whole mouth health, like Colgate Total’s new
People with diabetes have a high risk of developing focused on overall oral health, will help you maintain formula.”
gum disease, but the relationship goes both ways. optimal oral hygiene. “Make sure you get the proper When it comes to improving overall health, start
“Research also shows that having a serious gum training from your dentist or dental hygienist every with your teeth first — it’s the easiest way to take
infection can make it more difficult for diabetics to time you visit them,” stresses Dr. Levin. care of yourself!
control blood sugar levels,” explains Dr. Levin.
 WELLNES S WINS

well
Could our relentless pursuit of wellness actually be making
us unwell? There are a growing number of skeptics who have
some pretty serious misgivings about the movement as a
whole. Read on before you sign up for that detox diet or
salt room sesh. | by SYDNEY LONEY
ISTOCK

best health
l AUGUST | SEPTEMBER 2019 41
 WELLNES S WINS

Being healthy is great and all, but being well, ah, that’s a whole
lot sexier. It’s a concept so broad and inherently ambiguous that it can be bent, moulded and shaped to
encompass what you do every day, where you travel and even the home you buy (who wouldn’t want to stay
in a hotel that offers cryotherapy and gravity colonics, or own a house that adjusts to your Circadian
rhythm?).

“Wellness has wormed its way into every aspect keting tool. “As a result of aggressive marketing
of our lives,” writes Stockholm University associ- and alternative medicine branding strategies,
ate professor Carl Cederström in The Wellness wellness now requires the adoption of a range of
Syndrome. At first, this might seem like a good science-free practices, such as supplementation,
thing. After all, instead of relying on our overbur- detoxification and the embrace of super foods.” So,
dened medical system, we’re taking a proactive when exactly did wellness go wrong?
approach to bettering ourselves. We’re booking
yoga classes and seaweed body wraps like never HEALTH VS. WELLNESS
before, lacing our meals with the latest superfoods, It’s hard to believe that “wellness” wasn’t even a
tracking our sleep, detoxing our livers and trying thing just a few decades ago. People have peddled
to make a habit of doing all of the above as mind- magic cure-alls since the beginning of time, but
fully as possible. You’d think we’d be healthier than wellness as a movement is a relatively new phe-
ever, except that we’re not. In fact, some of the big- nomenon that, according to Cederström, really
gest threats to our health — cancer, heart disease, took off in the ’70s with the rise of self-help cul-
obesity, anxiety, depression — are on the rise.
At best, our collective unhealthiness suggests
that wellness simply doesn’t work, or at least not
in the way we’ve been promised. But could our
relentless pursuit of wellness actually be making
us unwell? There are a growing number of skep-
tics, Cederström among them, who have some
pretty serious misgivings about the movement as
a whole. I tracked him down in Italy where he was
vacationing (not a wellness vacation, he was quick
to point out, just a regular family holiday). One of
his biggest beefs with wellness is that it’s now an
ideology, a standard by which we’re all judged.
“Wellness is not just something we choose,” he
says. “It is a moral obligation.”
Timothy Caulfield, Canada Research Chair in
Health and Law Policy and research director of the “Wellness is now linked to
Health Law Institute at the University of Alberta,
is also worried about the path wellness has taken. the idea that you can refashion
“Wellness started as a great idea,” he says. “It yourself and be successful
meant considering more than just measurable simply by signing up for a
physical health and was designed to include, as
noted in the World Health Organization’s 1948 gym membership,
constitution, ‘complete physical, mental and social a self-improvement course,
well-being.’” But, Caulfield says, somewhere along
the way that lofty ideal got lost. “It has been over- a diet plan, or a yoga retreat.”
taken by pseudoscience and become synonymous - Carl Cederström
ISTOCK

with wiggling concepts like ‘holisticness’ and ‘root

causes,’” he says. Even worse, it has become a mar-

42 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 WELLNES S WINS
ture. “It was then,” he says, “that people began to
believe that the only way to be happy was to take
ownership and responsibility for your own life.”
Wellness became linked to the idea that you can
refashion yourself and be successful simply by
signing up for a gym membership, a self-improve-
ment course, a diet plan, or a yoga retreat —
anything that promises better health, a better out-
look, a better life. “The self-help idea is strong in
wellness culture and is especially attractive in
times of hopelessness,” Cederström says. “And
that’s true now more than ever, when the institu-
tions we normally draw strength from, like poli-
tics, religion, even family and work, feel less stable
than they did in the past.”
As wellness culture grew, being healthy sud-
denly wasn’t good enough. Back in her 20s, Dr.
Jennifer Gunter says she would have defined
“wellness” as “health.” Not anymore. “Then it was
the idea of, ‘Are you well?’ and ‘Why yes, yes I am
in good health, thank you for asking,’” says the
outspoken OB/GYN and author of The Vagina
Bible whose personal blog has become a one-
woman crusade against insidious Internet health
content. Now 51, Dr. Gunter says she no longer
equates wellness with health. “Today ‘wellness’
means a display of disposable income, or a compe-
tition, or a certain number of likes on Instagram,
which is the very opposite of health.”
Somehow, Dr. Gunter says the idea of eating
healthy or the joy of going for a walk became cor-
rupted. “I get a pedicure for my personal wellness
because I enjoy the look of nice toenails, but I don’t
kid myself that it’s doing anything medical,” she
says. “I often wonder why people no longer do
things because they like them — it always has to be
couched as some kind of personal growth moment
or tainted by a fake health claim.”
IT PAYS TO BE WELL
By the ’90s, those “personal growth moments”
were already becoming big business. Eventually
corporations caught on and soon, Cederström
says, “wellness speak” began slipping into com-
pany mission statements. It was then that the
idea of fixing whatever ailed you with the power
of “positive thinking” and “developing your full
potential” went from slogans on gym walls to slo-
gans on coffee mugs in office cubicles.
“The wellness movement is now fully inte-
grated into capitalism,” Cederström says. “To be
fit is to be the best version of yourself, and better
health is equated with being productive and hav-
ing greater success.” At least, for those who can
afford it. Today, wellness has the same element of
exclusivity as a high-end spa, and it’s a luxury
only available to a select segment of the popula-
tion. According to the Global Wellness Institute,
the global wellness market grew 10.6 percent to
$3.7 trillion from 2013 to 2015. (Meanwhile, the
global economy shrank 3.6 percent over the same
period.) Yes, there is wealth in wellness.
“I think the wellness movement is nothing
more than a cash grab,” Dr. Gunter says. “It isn’t
telling people to go for more walks, it’s presented
as impossibly beautiful people doing impossible
things.” Then there’s the extent to which the
movement demonizes those who aren’t part of it,
Cederström adds. “There is an individualistic
notion attached to wellness that’s aligned with
ruthless capitalist ideals,” he says. “We’re all
competing in an open market, and it’s up to each
of us to thrive under these conditions.” Inevitably,
he says, our preoccupation with succeeding at
wellness creates anxiety and guilt because well-
ness is an impossible goal — every day there are
new products, therapies and regimens that prom-
ise even better results than yesterday’s products,
therapies and regimens. “It creates an impossible
demand that reconfigures the way we live our
lives.”
And society quietly punishes those who fail to
live up to the ideals of wellness culture from the
start. “Where does our preoccupation with our
own wellness leave the rest of the population who
have an acute shortage of organic smoothies, diet
apps and yoga instructors?” Cederström writes
in The Wellness Syndrome. When I ask him to
elaborate, he uses exercise as an example: “We
think of those who don’t exercise as lesser people.
I happen to exercise and I enjoy it, but that doesn’t
make me a better human being.” He says those
who can’t afford to be onboard (or simply choose
not to be) are perceived as lazy, unmotivated or
“weak-willed.” In wellness, nobody wins — except
for the people selling wellness.
WHERE DOES WELLNESS
GO FROM HERE?
In an article for NBC, Caulfield writes about wag-
ing “a wellness war,” while Cederström is ada-
mant that we need to do whatever it takes to
best health AUGUST | SEPTEMBER 2019 43
 WELLNES S WINS

1K
162 1

“Today ‘wellness’ means a display of disposable income,

or a competition, or a certain number of likes on Instagram,
which is the very opposite of health.”
- Dr. Jennifer Gunter

ISTOCK

44 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 WELLNES S WINS

“I do like that there is an embrace of a healthy lifestyle and

an emphasis on real food, exercise and sleep. But for the wellness
industry it can never be straightforward, it always has to be
wrapped up in a blanket of pseudoscience.”
- Timothy Caulfield

“escape the clutches of wellness.” Not a very hope-
ful outlook for the future of the movement. And
yet, they also suggest there is still a glimmer of
good in wellness, we just have to get better at rec-
ognizing — and eliminating — the bad.
“I wish we could just reclaim the term and stick
with the basics,” Caulfield says. “I do like that
there is an embrace of a healthy lifestyle and an
emphasis on real food, exercise and sleep. But for
the wellness industry it can never be straightfor-
ward, it always has to be wrapped up in a blanket
of pseudoscience.” For our part, he says the key to
achieving wellness is to keep it simple. “Exercise,
eat real food, sleep, have good relationships, don't
smoke. There is no magic.”
But Caulfield also urges medical professionals
not to simply dismiss wellness culture. “I think
there is a need to recognize that many in the pub-
lic are getting something from the wellness move-
ment,” he says. “Perhaps some feel their needs are
being ignored. Perhaps some think there isn’t
enough of an emphasis on prevention. Or perhaps
ISTOCK
Dr. Gunter agrees. She says doctors need to lis-
ten not just in their offices, but in society. She cites
the anti-vaccine movement as an example of
where the medical profession was too dismissive
— and we’re still living with the consequences.
“We all thought people would read the science and
be swayed back to the truth, but that didn’t hap-
pen,” she says. “Many wellness trends are like
religions; they’re a brand people associate with
and it speaks to them, so we need to listen more
and try to figure out what is sending people in
that direction.”
To avoid being duped into going in that direction,
Dr. Gunter recommends relying on evidence-based
recommendations and staying away from anec-
dotes, fads and celebrities. She echoes Caulfield:
“Wellenss is the boring stuff that you already
know: eat balanced meals, get exercise, socialize,
and do things that make you smile,” says Dr.
Gunter. “If someone is trying to sell you some-
thing, their goal is not your health or wellbeing, it’s
to sell you something.”

some no longer trust the conventional system. We In the end, the best thing we can do to be well is
should listen and try to improve our approach.” to not buy in. bh

best health AUGUST | SEPTEMBER 2019 45

 WELLNES S UPDAT E

touchy
subject
Some of us are uncomfortable getting ‘touchy feely,’ but it’s
vital for our health, wellness and happiness, say the world’s
leading neuroscientists | by ANNE MULLENS
ISTOCK

46 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 WELLNES S UPDAT E

Every two or three months, Thyago Ohana goes out on the busy
streets of Vienna with a big smile and a sign saying “Free Hugs.” The handsome Brazilian, who works in
international trade at India’s Vienna embassy, chooses a popular locale, like the historic shopping street
Kaerntner Strasse. There he opens his arms to anyone who wants a hearty embrace.

He does it because once, back in 2012, when he such a class because she wanted to comfort and
was feeling very stressed and anxious during a bond with her colicky infant daughter, Maya. Born
visit to Paris, a stranger gave him a free hug. He’s and raised in Costa Rica, Elsie was visiting home
never forgotten how it filled him with unexpected with three-month-old Maya when her daughter
calm and joy. was crying up to three hours each evening.
For those who take up his offer, getting a hug One of her old friends, Paola Rodriguez, just
makes them laugh and smile. But sometimes it happened to be the CEO of the International Asso-
does more, as when an elderly woman in a tour ciation of Infant Massage, whose more than 30
group stopped and watched him. The group moved international chapters include one in Costa Rica.
on, but she asked, “Can I have a hug?” When Elsie contacted her looking for help, she
“Of course you can!” said Ohana who wrapped suggested Elsie take one of the organization’s five-
his arms around her. day courses.
When they broke their embrace, she kept hold- The course change Elsie’s life. “Not only did I
ing onto his shoulders and looked into his eyes.
“Thank you,” she said. “I can’t remember the last
time I was hugged this way.”
It’s a memory that still makes Thyago emo-
tional. “It was a really powerful moment of human
connection. It is why I keep doing it.”
Of our five senses, our sense of touch is the one
we are most apt to take for granted and yet the one
we can least do without.
“A child can be born blind or deaf and they will
grow up just fine, with no cognitive impairments,”
says US neuroscientist David J. Linden, author of
Touch: The Science of Hand, Heart, and Mind. “Yet
if an infant is deprived of loving social touch for
the first two years of life, then all sorts of disasters
unfold.”
Citing the terrible experience of some young
children who were deprived of loving touch in
Romanian orphanages during the 1980s and “If an infant is deprived of
1990s, Linden describes how not only did they loving social touch, all sorts
have psychological and intellectual difficulties,
their immune systems did not develop properly
of disasters unfold.”
nor did their digestive systems. - Dr. David J. Linden
That’s one reason why when babies are born, the
naked infant is now usually placed on her mother’s
naked skin. Research studies now encourage the
regular stroking and holding of premature infants,
even through special portholes in incubators. It is
also a reason why classes in infant massage tech-
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niques have passionate supporters worldwide.

Elsie Peña Tretvik, of Molde, Norway, sought out

best health AUGUST | SEPTEMBER 2019 47

 WELLNES S UPDAT E
learn how to help Maya relax and relieve her colic,
I learned how to read her emotional cues and build
my confidence as a mother.” She decided to certify
as a teacher in infant massage, and now offers the
course to parents in Molde. “The benefits are
huge. My husband and I took the course together,”
said Elsie. Having recently given birth to her sec-
ond child. She will teach Maya, now two, how to
help and do some gentle strokes.
It is only in relatively recent years that science
has begun to understand the highly complex sys-
tem of nerves, sensors and receptors that link our
skin and brain to our environment and the other
people in it. “There is still so much we don’t know
about various touch sensations,” says Linden. We
do know, however, “there are separate sensors for
texture, vibration, pressure and itch,” he says.
One of the leading touch researchers in the
As we age, our sense
of touch gets less sensitive,
but researchers found
that the pleasantness
of touch remains.
48 AUGUST | SEPTEMBER 2019 best health
world is Dr. Hakan Olausson, professor of clinical
neuroscience at Linköping University in Sweden.
He was part of a team that found special touch
fibres, called C-tactile afferent fibres, that are
responsible for registering and transmitting the
emotional meaning of gentle, slow strokes and
caresses. These nerves respond optimally when
touched at around 32 degrees celcius – the tem-
perature of a human hand. “They are particularly
sensitive to caresses by other people, but also
respond to many other types of touch, such as
pressing on the skin,” says Dr. Olausson.
When the CT fibres don’t work properly, it may
undermine making emotional connections to
other people. Research last year led by neurosci-
entist Francis McGlone, at Liverpool John Moores
University in England has found that children on
the autism spectrum may have a difference in the
functioning of their CT fibres that causes them to
feel another person’s soft touch as unpleasant.
As we age, our sense of touch gets less sensitive,
but Dr. Olausson and another team of researchers
found that the pleasantness of touch remains and
is even enhanced with age.
Alas, as Thyago Ohana well knows, the elderly
among us, while appreciating touch more, may be
the most touch-deprived. Linden notes the
research is clear about the benefits of massage
and other forms of social touch for the elderly, but
it hasn’t yet been translated widely into care
homes and other senior-oriented health services.
Dr. Manuel Arroyo-Morales, is a professor of
physiotherapy at the University of Granada in
Spain, where researchers study “the effect of
hands on the human body.” He and his team are
particularly interested in the impact of massage
therapies on cancer patients, finding that it par-
tially reduces pain and fatigue, strengthens the
immune system, reduces anxiety.
Importantly, they have found that some of the
outcomes depend on the attitude of the patient
towards touch and the relationship between ther-
apist and patient. It is the specific type of massage
and the “consensual touching relationship” that
provide the key benefits, says Dr. Arroyo-Morales.
Joannie McCutcheon, 65, knows that first
hand. In 2005, while she was living in Amster-
dam, working in a multi-national company as an
IT specialist, she was diagnosed with two brain
tumors. One was a benign meningioma and the
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other a more aggressive oligodendrogliama.
Joannie had surgery to remove part of one (the
besthealthmag.ca
 WELLNES S UPDAT E

other part was inoperable), which is typically living near Dublin, she was nervous and thought it
fatal within a few years. Separated from her hus- might be uncomfortable. But she found it a “beau-
band, with grown children, in 2007 she moved tiful, grounding experience” and hasn’t missed a
back to Scotland and in 2015 started volunteer- month ever since. It improves her sleep and her
ing with the Iris Cancer Partnership, a charity appetite and decreases any feeling of loneliness,
that provides massages to cancer patients from and she is more comfortable within herself.
specially trained therapists. Joannie applies her Neuroscientist Linden says however you do it,
IT skills on the board of Iris, and as a patient working within cultural ideas and rules, “maxi-
receives a massage every three weeks from her mizing touch in your life is a good thing” – whether
own personal massage therapist and now friend, it is a therapeutic massage, holding hands, petting
Angela Secretan. a dog, going to the hairdresser, hugging our kids,
“I can go in feeling exhausted and headachy. our partner or even a stranger.
She’ll massage my head or my back, and she does “When we put our hands on each other,” wrote
reflexology on my feet. She seems to know Linden with co-author Martha Thomas in a recent
instinctively what I need and together we decided issue of AARP The Magazine, “we’re tapping into
what is best for me at that moment. It is always deep associations between touch and emotion
just gorgeous and I come out feeling everything is that are kindled at the dawn of life.” bh
okay again.”
Joannie feels her regular massages, as well as
her adopting the attitude that her tumors were a
gift that brought new relationships into her life,
have kept her alive after others with the same
diagnosis have died.
As well as sustaining life, the emotional con-
nection of touch therapy can also have a profound
effect at life’s end. Simon Robey knows that well.
He’s the coordinator of complementary therapies
and the interim head of supportive care for St.
Joseph’s Hospice, in east London. As part of its
care the hospice provides, all free of charge, a wide
range of touch therapies not only to their dying
patients, but to their loved ones and families, who
are all under an inordinate amount of stress.
Robey describes the experience of a young
woman, in her early 30s, who was hours away from
death. The family was supportive, staying by her
bedside day and night, but the therapist offered
additional support massaging the dying woman’s
“Maximizing touch in your life is
hands, legs and feet. “She was drifting in and out a good thing – whether it is a
of consciousness…but we all noticed she became therapeutic massage, holding
remarkably more relaxed; she really responded to
those sensory touches. For the family there was
hands or petting a dog.”
something quite reassuring that it helped make - Dr. David Linden
her final hours more comfortable.”
So how do we get more loving touch while we are
hale and hearty, into our day-to-day lives? For
some, the answer is “cuddle parties” – a non-sex-
ual, three-plus-hour social event in which partici-
pants do just that – cuddle.
The Irish Cuddle Salon is held in Dublin on the
ISTOCK

third Sunday of every month. Wendy Stephens

heard about it from a friend. As a single woman

best health AUGUST | SEPTEMBER 2019 49

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 WELLNES S WORKOUT
The secret to
staying young?
Sure, it helps you look and feel great now. But research shows it can also help
keep you feeling young and healthy for life. | by JENNIFER GOLDBERG
THE WORD “YOGA” IS SANSKRIT AND HAS
many translations, including “union.” The prac-
tice originated as a philosophy to unite mind, body
and spirit through breath control, meditation and
physical postures. Today, mounting evidence sug-
gests that yoga does, in fact, have major age-defy-
ing benefits — and one key to reaping them is that
the younger you start yoga, the better. “While you
can take up yoga at any age and see a benefit, the
earlier you start — and the more consistently you
practise it over the years — the greater the effects,”
says Dr. Timothy McCall, a doctor of internal med-
icine in the San Francisco Bay Area and the author
of Yoga As Medicine.
52 AUGUST | SEPTEMBER 2019 best health
One of the major anti-aging benefits of yoga is
how it helps you learn to manage stress, a risk factor
in age-related illnesses ranging from heart disease
to depression. But don’t expect one or two classes to
magically make you cool and composed — it takes
time to change the way you react to stress. “We
know that the way the brain can change itself is
through repetition of any activity, thought, word or
deed over a long period of time,” says McCall. “So
even a short yoga session every day has far more
benefit than a longer practice once a week.”
Here are some more ways yoga can help you live
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a healthy, happy life now, and well into your old age,
plus some simple postures to practise every day.
besthealthmag.ca
 WELLNES S WORKOUT
“The Heart and Stroke
Foundation recommends
5-10
yoga — even just
minutes a
day — to promote
relaxation and reduce
stress.”
HELP FLEXIBILITY & JOINTS
A 2011 study published in the Archives of Geron-
tology and Geriatrics suggests that older women
who practise yoga may experience improved
range of motion when performing everyday tasks.
That means these women can maintain their
independence longer, since flexibility makes it
easier to do routine things such as cleaning, bath-
ing and cooking.
Taking up yoga may also help to prevent and
relieve symptoms of arthritis, which the Arthritis
Society pinpoints as the main cause of disability
among Canadians. The most common form is
osteoarthritis, a result of the deterioration of the
cartilage that protects joints. While age is a big
risk factor, yoga may help reduce symptoms. “The
things that seem to prevent [osteoarthritis] are
keeping your weight down, having good muscle
tone and being flexible,” says Dr. John Esdaile, sci-
entific research director of the Arthritis Research
Centre of Canada, based in Vancouver. “Yoga is
good for muscles and flexibility.”
Vancouver-based yoga instructor Kim Scar-
row, 28, was diagnosed with a form of arthritis at
just 19 years of age, and says the postures and
breathing techniques help her cope. “People
become depressed because of chronic pain, but
ISTOCK
yoga helps me through the psychological effects
that chronic pain creates.”
POSE TO TRY:
EAGLE
It creates strength in
the muscles to
support the joints,
and helps with
flexibility.
SOOTHE BACK PAIN
About 80 percent of Canadians will suffer back
pain at some point in their lives, according to The
Canadian Spine Society, and it can be debilitating.
But as you age, backaches may become even more
dangerous. “Evidence suggests that chronic back
pain is linked to a higher risk of falling in the
elderly,” says Dr. Maziar Badii, a spine rheumatolo-
gist based in Vancouver.
Performing yoga postures can help lower your
risk of back problems by strengthening core mus-
cles, “which research shows will lessen back pain
or make it go away,” says Dr. Esdaile. Strong core
muscles support the back and alleviate strain on
the muscles and spine.
Participating in a yoga class may even be more
effective for relieving back pain than doing some
other forms of stretching, according to 2011
research published in the Archives of Internal
Medicine. The study—probably the largest-ever
yoga trial conducted in the U.S.—revealed that
people who participated in yoga classes reported
better back function and less back pain than those
who did stretching exercises using instructions
from a self-help book.
POSE TO TRY: COBRA
This back bend strengthens muscles
and creates flexibility in the spine. But
start gently and work your way up in
terms of how far you bend.
best health AUGUST | SEPTEMBER 2019 53
 WELLNES S WORKOUT
BOOST HEART HEALTH
Cardiovascular disease is the number one killer of
Canadian women, according to the Heart and
Stroke Foundation, so the more you do now to
increase your heart health, the better your chances
for achieving longevity. Research suggests that
practising yoga postures along with what’s known
as Pranayama or deep, controlled breathing—
which is an essential part of all forms of yoga prac-
tice—can improve heart health and prevent car-
diovascular disease, says Dr. Hana Stastny, a med-
ical doctor, instructor in the yoga therapy program
at Mount Royal University in Calgary and yoga
therapist who has treated cardiac patients.
According to a 2012 review in the journal Holis-
tic Nursing Practice, learning to lower stress lev-
els by practising yoga postures and breathing tech-
niques combats the unhealthy effects of stress on
the cardiovascular system. After looking at the
results of 10 different studies, researchers con-
cluded that yoga may help reduce high blood pres-
sure, blood glucose and cholesterol.
“We know that there is an element of stress
involved in heart attack, stroke and high blood
pressure,” says McCall. “Stress can cause your
cholesterol to rise and your blood to clot more
heavily, increasing the likelihood that you will
have a heart attack or stroke.”
POSE TO TRY:
TRIANGLE
It promotes cardio
strength by “opening
the chest area” to
allow space for your
heart to beat, says
Scarrow.
IMPROVE BALANCE
The risk of falling increases with age because of a
reduced sense of balance as well as muscle and
bone strength. According to Health Canada, every
year one in three seniors will fall at least once, and
about 20 percent of injury-related deaths in seniors
are linked to falls. One of the best ways to prevent
them is to stay fit, says Dr. McCall. “Yoga improves
54 AUGUST | SEPTEMBER 2019 best health
your balance, making you less likely to fall. And if
you have stronger core muscles, you are better able
to right yourself if you trip.” It also improves con-
centration, another way it helps you avoid falls.
POSE TO TRY: CHILD
Pressing the forehead to the
floor calms the nervous system
and the curled-up position of
the body compresses the
organs, which promotes
relaxation in the body.
BEAT STRESS & DEPRESSION
A 2012 study in the journal Biological Psychiatry
looked at the effect of stress hormones on chromo-
somes. Researchers found that people who had
depression linked to stress had shorter telomeres,
the part of the chromosome that protects it from
deterioration. Researchers believe shortened telo-
meres may be linked to age-related illnesses such
as heart disease and cancer.
Unchecked stress may also increase your risk of
depression in later life. Women are twice as likely
as men to develop it, and that risk may grow as we
age — approximately 20 percent of seniors living
independently experience depression, which could
be triggered by stressful life changes. Yoga can
help you learn how to manage your stress now and
prepare you to cope with life’s challenges later.
“How we react to stress is a habit of our nervous
system,” explains Dr. McCall. Yoga can break that
by teaching you a new pattern of breathing slowly
and deeply even when your body is in a physically
demanding position. Eventually, your brain learns
to remain calm under pressure, says Dr. McCall. bh
POSE TO TRY:
TREE
This pose strengthens
muscles and develops
balance.
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besthealthmag.ca

THIS ISSUE: WORKING FROM OM
Put the many benefits of mindfulness and meditation to work for you
during your 9-to-5 life | by KAREN ROBOCK
BIG BUSINESS UNDERSTANDS
the big-time benefits of mindful-
ness and meditation. “A lot of For-
tune 500 companies have mindful-
ness programs embedded in their
culture,” says Dr. Judy Turner, a
psychologist and meditation
teacher with Mindfulness Medita-
tion Toronto who has worked with
professionals ranging from emer-
gency room doctors to lawyers.
Meditation at the office is so effec-
tive that Google, Nike and Apple
have set up dedicated meditation
rooms in their workplaces because
employees who meditate regularly
are less stressed and more produc-
tive. It’s good for the workforce and
the bottom line.
No matter what you do for a liv-
ing or what kind of office you work
in, you can employ the principles of
mindfulness and meditation dur-
ing your day. Schedule a 10-minute
meditation in your calendar and
book a boardroom or just close your
office door to guarantee a few min-
utes of quiet. It can also be as sim-
ple as taking three deep, slow
breaths every time you switch
tasks, says Dr. Turner. “When you
walk to somebody else’s office,
that’s also a time when you can
practise mindfulness.”
Read on for the top three ways
that mindfulness and meditation
can boost your career.
ENHANCE FOCUS
A study from Harvard Medical
School found that meditation cre-
ates changes in areas of the brain
ISTOCK
related to learning and working
memory capacity. This can lead to
MI N D OVE R M AT T E R
better sustained attention on any
given task, from chairing a meet-
ing to fielding an important phone
call. Think of it as levelling up,
beyond the myth of multitasking,
to attain a laser-like focus that can
obliterate your to-do list. Being
able to zero in on the work at hand
can also help you look at problems
in a different way, which can
increase creative thinking.
BOOST PRODUCTIVITY
“When we’re focused, we’re always
more productive,” says Dr. Turner.
That goes for solo tasks, group
projects at the office and even staff
meetings. “When everybody
comes to a meeting stressed and
distracted, it’s very hard to be effi-
cient,” she says. But if everyone at
the table takes a few mindful
moments, a meeting can run very
differently. Dr. Turner says that a
real estate firm she coached
recently is a good example of this:
As a group, they started taking a
couple of minutes at the beginning
of meetings to put their phones
away, settle into their chairs and
take a few deep breaths to tune
into the present. “For something
that sounds so simple, it’s amazing
what a difference it’s made.”
IMPROVE CONNECTIONS
There are several ways that regu-
lar mindfulness and meditation
can help us with our work connec-
tions. It can help us feel calm and
less reactive in general, which will
assist on a tense call with a client.
If we can keep things from getting
heated, that’s always more profes-
sional and conducive to cordial
working relationships. The prac-
tice of mindful listening can be an
invaluable tool, too. “Being able to
really give someone our full atten-
tion can be a huge advantage. It
reduces miscommunication and
fosters goodwill. Plus, the compas-
sion you learn to afford yourself
when practising mindfulness will
naturally extend to other people in
your life, including your co-work-
ers. “It lessens our judgment of
others, and work environments
benefit from that,” she says.
THE NEW POWER LUNCH
If you’re still nibbling on salads at your
desk most days, you’re missing out on an
opportunity to de-stress, recharge and
enjoy your midday meal. To eat mindfully,
focus on enjoying the food you’re eating as
you’re eating it. That may mean removing
distractions, stepping away from your desk
or finding a seat outside if the weather is
good, thinking only about eating your meal
and observing what’s around you. “Listen to
the birds, notice the leaves or flowers on the
trees and feel the warmth of the sun on your
face,” says Dr. Turner. “It’s really about being
in the present moment as that moment is
happening.” You’ll return to your desk ready
to tackle the rest of your day. bh
best health AUGUST | SEPTEMBER 2019 55
 G E TAWAYS

SPORTING
LIFE
Looking for an adventurous holiday?
As writer Andrea Karr recently discovered, Costa Rica
has something for everyone.

UNLIKE THE FRIGID WATERS OF or basically any activity that requires

most Canadian lakes where I’ve dipped strength, balance or athleticism of any
my toes in recent memory, the Pacific kind. In high school, I was the girl who
Ocean off Santa Teresa felt like wading walked the entire one-mile run in gym
into a soothing milk bath – so warm class and was too self-conscious to join
that I was tempted to lie down, close the volleyball or basketball team. It
my eyes and float in the shallows. But I wasn’t until I hit 30 and realized that I
wasn’t here to relax. I was suited in a had low muscle mass (and shockingly
rash guard, my hair tied up in a messy high body fat, considering my weight)
bun, ready to attempt surfing for the that I knew I had to make physical
very first time. My instructor stood at activity a priority in my life. As I slowly
my side, and we waited for a suitable developed my muscles through run-
wave. When he gave me the cue, I ning, boxing and weight training, I dis-
launched, chest first, onto my board. covered a side effect that I never antici-
He whipped me around as I paddled pated: confidence in my abilities.
and gave me a push as the warm salt It was this new-found belief in
water crashed over my body. I shot myself that inspired me to sign up for a
upright with as much strength as I group trip with G Adventures called
ANDREA SURFING OFF SANTA TERESA

could muster – left foot forward and arms splayed out
for balance – and flew, racing toward the shore. There
was no slipping, toppling or jumping off the board in
fear. I did it: I rode my first wave.
It may seem like nothing – single girl takes group trip
to Costa Rica, surfs tiny waves with help of instructor
and goes back to her regularly scheduled programming
– but for me, it means so much more. Rewind just a year
and I wouldn’t have had the confidence to try surfing,
Volcanoes & Surfing, a nine-day active adventure tour
in Costa Rica. Because I had put so much effort into
becoming more physically active, I wanted a vacation
that would keep me moving, but I also found myself
craving new challenges. These motivations are typical
of G Adventures’s active travel participants, says
brand manager Simon Ma. “One of the main reasons
why people take our multisport trips is to try things
they’ve never had the opportunity to do in their own

56 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 CLOCKWISE: 1. CANYONING AT LA FORTUNA 2. ANDREA ZIPLINING IN MONTEVERDE 3. PINEAPPLES COURTESY OF G ADVENTURES 4. ANDREA CANYONING AT LA FORTUNA
5. CANYONING TRAIL PAX, COURTESY OF G ADVENTURES 6. SUP ON LAKE ARENAL
1

5
6

best health AUGUST | SEPTEMBER 2019

57
3
2

4
 G E TAWAYS
cities,” he says. “There’s also a sense of accomplish-
ment that people are after. They want to put a chal-
lenge in front of themselves and be able to overcome it.”
My challenge? Surfing. But also canyoning, stand-
up paddleboarding, mountain biking and ziplining –
all activities that were included on my itinerary or
were optional additions. (They were interspersed with
more relaxed pastimes, like sipping beverages in a hot
spring, exploring the Monteverde Cloud Forest
Reserve, touring a coffee and cocoa plantation and
shopping at local boutiques – in case you mistakenly
thought I was out there Lara Croft–ing it all day.)
The first new accomplishment I checked off my list
was canyoning in La Fortuna, which involved hiking
and rappelling down a series of waterfalls. My tour
group of 11 men and women, including three solo female
travellers like me, was pretty sporty, so I wanted to
keep up and threw myself into this first test of my met-
tle. I leapt (shrieking) into deep pools of water, waded
through streams and pushed against rock faces as I
lowered myself by rope toward the ground.
My next test was stand-up paddleboarding on Lake
Arenal, another water sport that I’d long assumed was
beyond my capabilities. But as it turns out, I’m a natu-
ral, and I easily climbed onto my board, stayed stand-
ing through balance and jumping exercises and pad-
dled faster than most of my new friends.
Mountain biking up and down steep hills and over
loose rocks in the pouring – albeit warm – rain was
much harder for me. I lagged far behind, fearing that I’d
fall and scrape my knees or break a bone, like I did
when I was eight years old. Some of the others who
spent the previous day cycling an even more strenuous
route scoffed at the “easy” level of our rainy excursion.
At one time, I think I would have felt embarrassed for
struggling. But now I understand that I don’t have to
compete with anyone but myself – and certainly not
people who mountain bike as a hobby – and I hope to
try it again soon to improve my comfort level and
increase my speed.
Later in Monteverde, a mountainous region known
for its Cloud Forest Reserve and coffee plantations, I
rode several ziplines, including a 1.5-kilometre Super-
man line where your harness attaches at the back and
you go hurtling above the treetops on your stomach,
arms thrown wide. I also tried the Tarzan swing,
which was an exercise in bravery more than fitness. It
involves jumping off a 45-metre-high platform and
free-falling until your harness catches, jolting you into
a seated position and causing you to swing back and
forth like Tarzan. Looking back at the fear I felt while
standing on that ledge, I still can’t believe I jumped.
Surfing – my most anticipated challenge – actually
58 AUGUST | SEPTEMBER 2019 best health
took place on the last two days of the trip when we
reached the small surfing town of Santa Teresa. My
muscles were already sore from all of my new activi-
ties (and even a little bruised on my inner thighs from
the Tarzan swing), but it was the perfect way to com-
plete my adventure, which, though easy for some peo-
ple, was a real test of my courage and strength. By the
time my surfing lessons were over, every part of my
body ached from lifting myself onto the surfboard
again and again, but I was also filled with an immense
sense of pride. As I nibbled pineapple and watched
dogs lope along the beach, the sun turning the sky into
a deep blue canvas slashed with glowing pink, I real-
ized that I’d accomplished every single thing I’d set out
to do on this trip – activities that scared me, embar-
rassed me and tested my endurance – and that what
I’ve achieved so far brushes only the tip of my body’s
capabilities. bh
KEEP MOVING
Whether you want to practise mindfulness, retain
muscle mass or enjoy some physical activity with a
shot of adventure, these travel companies will keep
your healthy habits going .
ACTIVE ESCAPES
Fitness is a way of life. If that phrase rings true for
you, you’ll love Active Escapes retreats in beach
destinations like Hawaii, Bali and the Maldives. Each
trip includes daily workouts and activities like boating,
yoga, surfing and socializing.
activeescapes.com
G ADVENTURES
Separate from G Adventures’s active tours, the
company’s latest wellness itineraries focus on
mindfulness, movement and nourishment. Each trip
starts off with an intention-setting ceremony and
includes meditation, yoga and healthy meals.
gadventures.com
WILD WOMEN EXPEDITIONS
Seeking a group tour for women only? Wild Women
Expeditions welcomes ladies of all ages, sexual
orientations and skill levels to explore the great
outdoors, with activities ranging from kayaking in
Newfoundland to horseback riding in Mongolia.
wildwomenexpeditions.com
besthealthmag.ca
 CLOCKWISE: 1. BEACH SAND AT SANTA TERESA 2. EL TRAPICH COCOA PLANT IN MONTEVERDE 3. TYPICAL HOUSE IN COSTA RICA 4. WATERFALLS ARE EVERYWHERE!
5. ZIPLINING BRIDGE TRAVELLERS COURTESY OF G ADVENTURES 6. BEACH VIEWS AT SANTA TERESA

5
6

best health AUGUST | SEPTEMBER 2019

59
3
2

4
BACK FOR THIRDS

NEW SEASON SEPT 18

WEDNESDAYS 8
8:30 NT
 BEST EATS M E N U S + M OTI VATI O N
WANT MORE
IDEAS
FOR THIS
SUPERSTAR
VEGGIE?
TURN THE
PAGE FOR
NUTRITIOUS
RECIPES.
PHOTO, GEOFFREY ROSS

P E AC H E S
AND
CREAM

Guess what? Autumn’s favourite fast food is loaded with powerful antioxidants
and is a good source of fibre and protein. You know what that means?
Munch with impunity! by ABBEY SHARP, RD

best health AUGUST | SEPTEMBER 2019 61

 BEST BITES
FROM OIL AND FUEL TO
sweeteners and flour, corn is a
pretty versatile vegetable. And,
though it’s developed a bad reputation
for its use in fried, processed snacks, in its
whole, unadulterated form, it’s one of the most
delicious and nutritious offerings in late summer.
A typical ear of corn is naturally sweet but sur-
prisingly low in calories, clocking in at less than
100 calories, with about three grams of satiating
fibre and protein. And, though berries tend to get
the seasonal superfood award for antioxidant
power, the micronutrient composition of sweet
corn is nothing to sneer at. In fact, corn is loaded
with the phytochemical power of lutein and zea-
xanthin, two antioxidants that have been shown to
help reduce the risk of macular degeneration (the
leading cause of irreversible blindness in adults).
Sweet corn is often available on the cob in white,
yellow and bicolour varieties like peaches and
62 AUGUST | SEPTEMBER 2019 best health
cream, but while some peo-
ple swear that one is sweeter
than another, experts agree that
colour doesn’t actually play a role.
Your best bet for the most flavourful corn is
to choose a cob that’s grown locally and in season
and, more than anything, prepare it properly –
that is, don’t husk it before it’s time to cook it. I get
that you want to check for bugs and rotten kernels
when you’re choosing your dozen in the store, but
the husk keeps the kernels juicy and prevents their
natural sugars from transitioning to starch. Your
best bet is to look for husks that are tight, green
and fresh-looking, with brown moist silks poking
out the top. Any little holes in the husks are signs
that there may be worms inside.
While it’s a true late-summer treat, whether it’s
boiled or grilled with a little butter and a pinch of
salt, corn can become the star ingredient in so
many meals. Read on for two of our favourite corn
recipes.
besthealthmag.ca
 BEST BITES

WEEKNIGHT
WONDER

MEXICAN STREET CORN SKILLET CHICKEN

MAKES: 4 SERVINGS | PREP TIME: 7 MINUTES | COOK TIME: 25 MINUTES

INGREDIENTS
CHICKEN
1½ lb (24 oz) boneless, skinless chicken breasts
¼ tsp (1 mL) chili powder
¼ tsp (1 mL) cumin
1 tsp (5 mL) lime zest
Salt and pepper (to taste)
1 tbsp (15 mL) extra-virgin olive oil
VEGETABLES
1 tbsp (15 mL) olive oil
1 red onion, finely minced
6 ears corn, kernels removed from cob
2 cloves garlic, minced
1 tbsp (15 mL) lime zest
Juice of 1 lime
½ tsp (2.5 mL) chili powder
¾ tsp (4 mL) cumin
¹/8 tsp (0.5 mL) cayenne
Pinch each salt and pepper
2 Roma tomatoes, seeded and finely diced
¼ cup (60 mL) crumbled Cotija or feta cheese
½ cup (125 mL) cilantro leaves
Lime wedges (for garnish)

METHOD
1. CHICKEN: Preheat oven to 400°F (200°C). Season chicken with chili
powder, cumin, lime zest, salt and pepper.

2. Add oil to a 10-inch cast iron skillet and heat to medium high. Brown both
sides for about 5 minutes per side. Remove chicken from pan.
3. VEGETABLES: Drizzle oil in pan. Add onion and cook until softened, about 5
minutes. Add corn, garlic, lime zest and juice, chili powder, cumin, cayenne, salt
and pepper. Sauté for 2 minutes and nestle the chicken in the corn.
4. Transfer pan to oven and cook for 10 minutes, or until chicken reaches an
internal temperature of 165°F (75°C). Remove from oven and sprinkle with diced
tomatoes, cheese and cilantro. Serve with lime wedges.

PER SERVING
459 calories, 43 g protein, 16 g fat (5 g saturated fat), 40 g carbs, 6 g fibre,
121 mg cholesterol, 400 mg sodium
ISTOCK

best health AUGUST | SEPTEMBER 2019 63

 BEST BITES

CREAMY CORN POLENTA WITH BALSAMIC ROASTED TOMATOES

AND POACHED EGGS
PHOTO OPPOSITE METHOD
1. The night before, mix together water and cornmeal and let
MAKES: 6 SERVINGS | PREP TIME: 7 MIN. PLUS SOAKING OVER-
NIGHT | COOK TIME: 40 MINUTES sit overnight at room temperature.
2. Preheat oven to 450°F (230°C) and line a baking sheet
For a vegetarian dish that’s perfect for lazy summer with parchment paper.
weekends, check out this tasty polenta dish. Polenta is 3. ROASTED BALSAMIC TOMATOES: In a medium bowl,
a simple Italian porridge made from medium- or coarse- toss tomatoes with oil and spread onto prepared baking
ground cornmeal. It’s arguably one of the cheapest yet most sheet. Sprinkle with garlic, drizzle with vinegar and add salt
delicious ingredients you can buy, so we always keep a bag and pepper. Roast for 20 to 25 minutes until tomatoes are
in the pantry for last-minute entertaining. caramelized and shrunken.
One caveat: Don’t bother with the instant stuff. Yes, it is
4. POLENTA: In a medium saucepan, bring water and
faster and easier to cook and doesn’t require quite as much
polenta mixture to a boil and add butter and salt. Start
of a biceps workout, but it yields a bland, gloopy mess.
whisking continuously (the polenta should be spitting). After
The key to amazing polenta is the grain-to-liquid ratio – we
3 minutes of whisking, reduce heat to low (to stop spitting)
believe that one part cornmeal to five parts liquid yields the
and continue to stir frequently with a silicone spatula. After
creamiest, lightest consistency.
20 minutes, stir in corn, Parmesan and ricotta and continue
Paired with the supple pop of fresh corn, sweet roasted
to cook until polenta pulls away from sides of pan, about 10
balsamic tomatoes and runny rich eggs, this dish is a cheap
minutes. Season with salt and pepper.
and cheerful yet elegant and impressive vegetarian main
that’s perfect any time of day. 5. GARNISH: Finally, bring a pot of water, filled 4 inches
high, to a simmer. One at a time, crack each egg into a
INGREDIENTS small bowl and tip it into the pan. Cook in barely simmering
POLENTA water until white is set, about 4 minutes. Remove egg with a
5 cups (1.25 L) water slotted spoon to a plate with a paper towel and top with salt
1 cup (250 mL) cornmeal and pepper. Repeat with remaining eggs. To serve, divide
1½ tbsp (45 mL) unsalted butter polenta into 6 bowls and top with roasted tomatoes, eggs,
1 tsp (5 mL) salt corn nuts and basil leaves. Enjoy immediately.
3 ears corn, kernels removed
¾ cup (175 mL) grated Parmesan cheese PER SERVING
¼ cup (60 mL) part-skim ricotta 477 calories, 24 g protein, 25 g fat (7 g saturated fat),
43 g carbs, 4 g fibre, 440 mg cholesterol, 442 mg sodium
ROASTED BALSAMIC TOMATO
6 Roma tomatoes, cut in half lengthwise and seeded
2 tbsp (30 mL) olive oil
3 small cloves garlic, thinly sliced
Soaking your
1 tbsp (15 mL) balsamic vinegar cornmeal overnight
Pinch each salt and pepper can cut your stirring
and cooking time
GARNISH
12 large eggs
in half!
¼ cup (60 mL) corn nuts
¼ cup (60 mL) fresh basil leaves
Salt and pepper (to taste)
ISTOCK

64 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 BEST BITES

WEEKEND
WOW
PHOTOGRAPHY, ANGUS FERGUSSON, FOOD STYLING, ASHLEY DENTON; PROP STYLING, LAURA BRANSON

Most corn on the

market is non-
GMO, but if you’re
still concerned,
choose organically
grown corn.

best health AUGUST | SEPTEMBER 2019 65

 HUNGER GAMES

TAME
YOUR
MEAL-
SKIPPING
WAYS
When you miss a
meal, you deprive
your body of key
nutrients. Here are
dietitian-approved
ways to get your three
square meals a day.
by KAREN ROBOCK

SO, YOU FORGOT TO EAT LUNCH AGAIN
because you got slammed at work or you missed
dinner because you were rushing to your favourite
yoga class. Skipping a few meals is no biggie, right?
Wrong, says Brianna Meghawache, a registered
dietitian with Whole Foods Nutrition Coaching in
Edmonton.
For starters, missing meals means that you’re
ing up on snacks in between because they don’t
tend to be as nutritionally complete, especially if
you’re reaching for high-sugar and high-carb
grab-and-go options. What’s more, when you skip
meals frequently, your metabolic rate slows down,
which means that you’re burning fewer calories at
rest, setting you up for weight gain. Avoiding
breakfast, lunch or dinner on a regular basis can
ISTOCK

probably missing out on key vitamins, minerals also lead to increased feelings of anxiety and
and fibre. That’s especially true if you’re just load- stress (hello, hangry emotions!) because your

66 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 HUNGER GAMES
blood sugar is in constant flux. You may also be
more likely to overeat when you do nosh because
you’re so famished.
Maybe you’re skipping one of your three square
meals intentionally, looking for some of the much-
touted health benefits of intermittent fasting (an
eating cycle that includes periods of fasting for
between 12 and 36 hours), such as lower choles-
terol levels, better blood sugar control and boosted
brain health? This style of eating does have proven
pluses. A systemic review published in Molecular
and Cellular Endocrinology in 2015 looked at 40
different studies and concluded that intermittent
fasting can be an effective way to lose weight. But
it has to be done right. It’s worth talking to a dieti-
tian with experience in intermittent fasting before
you begin so that they can run through your indi-
vidual health status and any potential problems
you might encounter with this regimen.
If you are not following an intermittent fasting
program and missing out on meals due to poor
planning or bad habits, don’t worry: We’ve got a fix
for that. Follow these strategies to start eating on
the regular for good.
BEGIN YOUR DAY WITH A BANANA
“I encourage people who skip breakfast to start
their day with fruit,” says Meghawache. Fruit is
simple, easily digested and won’t feel heavy in your
stomach. A bowl of mixed berries or some sliced
ISTOCK
banana or melon is a good place to start, she says.
After a while, you can begin adding more foods to
your morning meal, such as nut butter, oatmeal
and boiled eggs, to make it more complete. “Work
your way up to foods that need more chewing, are
rich in fibre and are slower to digest,” she says.
What about a fruit-and-veggie-packed protein
smoothie? “I would consider it a temporary fix to get
you into the breakfast routine,” says Meghawache.
Breakfast shakes empty out of your stomach faster,
so they may not be as satiating. Plus, they can be eas-
ily chugged on the go, which doesn’t set you up for a
more mindful approach that a reformed meal skip-
per should adopt. “For the long term, I encourage
people to have something that takes time to eat so
that they can sit down and really set time aside for
the breakfast ritual,” she says.
MAKE MEALS A HABIT
“Set a meal and snack schedule, where you’re eating
around roughly the same time every day,” says reg-
istered dietitan and family nutrition expert Sarah
Remmer. That way, your body can learn to self-reg-
ulate over time. Even though you’re eating on a
schedule, Remmer recommends really tuning into
what your body is telling you. “Pay attention to your
hunger cues by eating when you feel slightly hungry
and stopping when you’re comfortably full,” she
says. You can always adjust your schedule to eat
earlier or later and a bit more or less as you get used
to noshing at regular intervals.
FOCUS ON SUPERFOODS
Making every meal count is especially important
if you’re missing one here or there. Breakfast,
lunch and dinner should be nutrient dense and
satiating. Remmer recommends focusing on high-
protein sources (such as meat, fish, beans, lentils
and dairy foods), as well as a variety of fruits and
vegetables, healthy fats (such as nuts, seeds and
avocado) and whole grains. You want to ensure
that you’re getting enough vitamins, minerals,
protein and fibre over the course of the day.
It might take more planning and focus at first,
but eventually your habits will shift and your body
will begin to know what it needs, says Megha-
wache. “Your body will just recognize that it’s
being well fed and will better regulate your appe-
tite,” she says. You may even stop reaching for
those convenience foods that you’re trying to avoid
in the mid-afternoon or evening because your body
is being properly nourished. “Some people notice
reduced cravings because they feel a little bit bet-
ter,” she says.
best health AUGUST | SEPTEMBER 2019 67
 HUNGER GAMES
GET ON THE BATCH-COOKING
BANDWAGON
Cooking for the week has a number of advantages:
It saves precious minutes at time-crunched meal-
times, takes the guesswork out of menu planning
and ensures that you have no excuse to bail on a
healthy meal.
You can get creative and whip up a homemade
tomato sauce to use in a variety of ways, such as
over vegetable “noodles,” a meatball sandwich or
even a homemade pizza. You could also roast a
large chicken, steam a pot of quinoa or grill a big
batch of vegetables to use in lunches and dinners
throughout the week. “I encourage people to start
with whatever they find most challenging, either
protein, starch or vegetables,” says Meghawache.
Then you can use that as the base for your meals. If
you’ve made more than enough for the week, freeze
it. It’s helpful to have frozen leftovers that you can
reach for when life gets really busy.
If a lack of cooking know-how or creativity in the
kitchen is holding you back, you probably just need
a little guidance. Remmer recommends compiling
68 AUGUST | SEPTEMBER 2019 best health
“Have a list of 10
easy, go-to meals
that you can make
in 30 minutes.”
- Sarah Remmer
some simple recipes you can call on regularly. “Have
a list of 10 easy, go-to meals that you can make in 30
minutes,” says Remmer. One-pot burrito bowls,
roasted squash mac and cheese and clean-out-the-
fridge fried rice are a few of her faves.
When it comes to making changes to your meal
planning and cooking, the key to success is baby
steps – or bites, says Meghawache. “Start with just
two small changes that you’re more than confident
you can achieve, or try one or two new recipes,” she
ISTOCK
says. “Keeping things simple when you’re starting
a new habit is very important.” bh
besthealthmag.ca
 N U T R I T I O N N AT U R A L LY

THIS ISSUE: SEAWEED

OCEAN VEGETABLES ARE
the green (sometimes red or
brown plants) that grow on the
ocean’s floor. Think of them as
the leafy greens of the sea! On
land we have kale, chard, spinach
and collards. From the sea we get
kombu, kelp, arame and nori.
THE GOODS
Seaweeds are rich in a myriad of
minerals, many of which we are
epidemically deficient in. The
most notable is iodine which is
vital for thyroid health. When our
thyroid goes, our entire endocrine
system takes a tumble – domino
whole pieces/strands, ground into
flakes or powder, or transformed
into noodles.
It’s best to opt for organic or
cultivated varieties so that you’re
getting a truly healthy food
option. The Monterey Bay Aquari-
um’s Seafood Watch program has
a full report on farmed seafood as
a resource. The Ocean Wise pro-
gram also has some information
about farmed and wild seaweed.
THE PLAN
If you are new to sea vegetables,
start easy. Some of us are familiar
with nori, the seaweed commonly
used in sushi. It’s the most mild
tasting along with arame.
Another great one to ease into is
wakame which is nice when
added to soups. Kombu and kelp
are stronger tasting and work well
added to stews. They are espe-
cially helpful when cooking beans
to help reduce the gassiness.
Some people also enjoy dulse with
apples, sort of a sea-veggie-loving
version of prosciutto and melon
(now I know you’re sold!). bh

ROASTED SESAME SEAWEED SNACKS

style.
Like the land variety, sea veg-
etables are rich in chlorophyll,
Why buy this snack when you can so very easily make it?
which helps nourish our red blood
cells, and has cancer preventative INGREDIENTS
benefits. 2 tbsp toasted sesame oil
One of the things I love about 2 tbsp sesame seeds
whole foods is that they’re pack- 12 (8-inch) nori sheet
aged with their very own optimal ¼ tsp sea salt
co-factors. For example, sea veg- METHOD
etables are an incredible source of 1. Preheat oven to 250°C (480°F).
iron, and also vitamin C which
2. Line 2 baking sheets with parchment
helps support iron absorption.
3. Brush sesame oil on 6 of your nori sheets and then sprinkle each with sesame seeds
As a great source of plant-based and sea salt.
protein, and high in B vitamins,
4. Place a second piece of nori over top.
sea vegetables are basically the
5. Place nori “sandwiches” on your baking sheet and bake for 35 minutes or until crisp.
little, slightly ocean-tasting
6. Allow nori to cool and cut each sheet into 6 pieces.
engine that can – and must!
7. Store in an airtight container for up to 3 days.
THE VARIETIES
You’ll usually find an assortment
of sea vegetables at your local
health food store or some larger
supermarkets in the Asian food
ISTOCK

MEGHAN TELPNER
section. It comes in different vari-
is a nutritionist and author
eties and forms: dried in large
@meghantelpner

best health AUGUST | SEPTEMBER 2019 69

 GIVE A GIFT!

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OFF THE SU E!
PRIC

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 BEST LOOKS I D E AS + I N S P I R ATI O N

Looking for a little lift? A beauty tool can lend a helping hand, boosting tone
while reducing puffiness. Here’s what you need in your kit.
by INGRIE WILLIAMS | photography by GEOFFREY ROSS

PROVINCE APOTHECARY
DUAL-ACTION JADE FACIAL
ROLLER, $44; PEONI
L'EXTRAIT, $225 FOR 30 ML

best health AUGUST | SEPTEMBER 2019 71

 B E AUT Y S P OT L I G H T

A HEALTHY PART OF POST-FACIAL BLISS IS EMERGING

with a contoured quality to your face. Using facial massage, a
skilled aesthetician can define your jawbone, sculpt your
cheekbones, soften fine lines on your forehead and deflate
puffiness around your eyes. Hello, mini-facelift! But such an
outcome doesn’t demand seeing a pro exclusively. Now, a
growing number of beauty tools are putting the power to
achieve at-home results in your hands.
“My beauty mantra is that it is better to maintain than to
ODACITÉ CRYSTAL reclaim,” says Jamie Sherrill, a registered nurse and owner
CONTOUR GUA SHA
BLUE SODALITE of Beauty Park Medical Spa in Los Angeles. “I have always
BEAUTY TOOL, $55 been a firm believer in the power of massage and the differ-
ent massage techniques used in our signature facials, but it’s
impossible to find time for that on a daily basis,” says Sher-
rill. Inspired to equip her clients for quick at-home mainte-
nance, the celebrity skincare expert developed Nurse Jamie
beauty tools that boast user-friendly designs. Along with
encouraging skin to defy the pull of gravity, applying gentle
pressure to the face, neck and chest creates lymphatic drain-
age, nixing puffiness and leading to a tightened appearance.

If daily use seems ambitious, even a

few minutes throughout the week
will keep things moving in the
right direction.
PROVINCE
APOTHECARY
DUAL-ACTION
JADE FACIAL For best results use tools with a skincare product rather
ROLLER, $44
than on dry skin. “One of the keys to a successful gua sha ses-
sion is using an oil serum that has a perfect slip, so you can
glide [the stone] on the skin and not pull,” says Valerie Gran-
dury, founder and CEO of the clean beauty brand Odacité.
Grandury first discovered gua sha (pronounced “gwah-
shah”), a traditional Chinese medicine practice, in Hong
Kong during a body treatment that rejuvenated her after
travelling. Impressed by the results, she created a stone tool
that was suitable for the face. “Gua sha is the deep tissue
[massage] of facial rollers,” she says. “It has the ability to
work on fascia tissue that envelops muscle, which is rich in
collagen, for a stimulating and lifting effect. It helps flush
away toxins and maintain clear skin, and it has a fabulous
relaxing effect on the face.”
Choosing from the array of wands, rollers and stones
comes down to preference. Find one that feels like a natural
fit in your hand. “The best beauty tool is something that is
easy to use and something that you will actually use,” says
Sherrill. “You’ll see a difference after the first treatment, and
WINNERS
ROSE QUARTZ regular use will strengthen your results,” says Grandury. If
CONTOURING daily use seems ambitious, even a few minutes throughout
STONE, $7
the week will keep things moving in the right direction. bh

72 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 Visit florahealth.com/floradix
to learn more.

TIRED OF
BEING TIRED?
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You can probably relate: between juggling her job and family, she was constantly ex-
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suffering from iron deficiency, the most common nutritional deficiency worldwide.
Amanda turned to Floradix, an easily absorbed, plant-based, liquid iron and vitamin
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rich blend, this bottle releases
A collection of a gossamer veil that intensely
universally wearable, nourishes and brightens skin.
celeb-inspired hues in OLAY ULTIMATE HYDRATION ESSENCE
ENERGIZING MIST, $13
stunning (and refillable!)
tubes. Enough said.
CHARLOTTE TILBURY HOT LIPS
REFILLABLE LIPSTICK IN VIVA LA
VERGARA, $43

A golden shimmer
elevates tawny beige
for the perfect neutral –
never boring – mani.
ESSIE NAIL POLISH IN TEACUP
HALF FULL, $10
GEOFFREY ROSS

INGRIE WILLIAMS
Beauty & Style Director
@ ingriewilliams

74 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca


BUILD A SUSTAINABLE WARDROBE
It’s easy to weave eco-minded values into your look | by INGRIE WILLIAMS
AT THE 2019 CANADIAN ARTS
& Fashion Awards gala, Sarah Jay
wore a pink polyester quilted bed-
spread and matching lace-trimmed
curtains – and she looked amazing!
“It was important to feel authentic,
equipped and empowered on that
night, when I was being recognized
for my work, and to wear reused
textiles,” says Jay, a Toronto-based
fashion director, sustainability
consultant and filmmaker who
was nominated for the Fashion
Impact Award.
A trip to Value Village delivered
the goods, and help from her local
seamstress, Michelle Turpin at
Tailoress, transformed them into a
strapless cocktail dress and flow-
ing pants. “A good tailor can tweak
things to get that perfect fit, and fit
is what elevates your style,” she
says. Intent on designing separates
to be worn in multiple ways rather
than a single garment, Jay prac-
tises mindfulness in her pursuit of
sustainable fashion. “A lot of people
don’t realize – or stop to think
SARAY JAY’S PHOTO COURTESY OF GEORGE PIMENTEL.
Sustainably crafted An environmental
inside and out, these and ethical leader,
streamlined flats fea- this Aussie-based
ture breathable knit label supports
eucalyptus fibres vulnerable women
and sugarcane- in the Cambodian
based foam soles. garment industry.
ALLBIRDS FLAT SHOES, $135 OUTLAND DENIM JEANS,
$245
ST Y LE HOW-TO
about – where fashion really comes entire fashion industry is one of
from and all the people who are our greatest missions, from
involved in the supply chain,” she improving the livelihoods of people
says. “We’ve lost touch with the working in our suppliers’ factories
fact that there’s a large agricultural to encouraging our customers to
component – the fibres are often recycle their clothes to becoming
grown on a farm. And one of the climate positive by 2040 through-
biggest issues is the water it takes out the entire chain,” says Karen
to turn out textiles.” For Jay, sec- Richter, press communications
ond-hand shopping ranks high as a manager for H&M Canada. In
significant way to reduce your 2018, 667,000 pounds of donated
fashion footprint. clothing were collected in Cana-
In the traditional retail realm, dian stores. Globally, more than 50
your consumer power can support percent of all materials
sustainability. “We started making used to make the
fleece jackets and pants out of brand’s products are
recycled polyester in 1994,” says now recycled or sus-
Wendy Youds, senior director of tainably sourced.
product design and production at The goal is to reach
MEC. “We’ve been challenging 100 percent by
ourselves to do better for a long 2030. bh
time.” Today, growing collections
of Fair Trade Certified and Blue-
VALUE VILLAGE, BUT
sign garments affirm an ongoing MAKE IT FASHION!
commitment. JAY’S CAFA GALA
DESIGN WAS INSPIRED
At the fast-fashion level, H&M is BY THE COLOUR
AND TEXTURE OF
stepping up. “To use our influence HER SECONDHAND
to bring systemic change to the FINDS.
Flyknit technology Bluesign approved A pretty print and
reduces waste: This – that is, created keyhole neckline –
garment is made with a reduced en- who knew recycled
from two pieces of vironmental impact polyester could
material, while a more on raw materials, look so chic?
traditional style can energy, water and H&M BLOUSE, $35
use up to 41 pieces. air emissions.
NIKE SPORTS BRA, $100 MEC DRESS, $65
best health AUGUST | SEPTEMBER 2019 75
 Buzzworthy ingredients, innovative designs,
planet-saving packaging: Meet your new
skincare besties. We have a feeling that this
is the start of a beautiful friendship.
by INGRIE WILLIAMS
photography by GEOFFREY ROSS

76 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

 BESTIE

Balanced with
minerals, this water
spray soothes all
DON’T FREAK OUT: THERE types of sensitive,
irritated and fragile
are bugs on your skin – and that’s This rich, non-greasy skin on contact.
a good thing. Present in different cream melts into skin BIODERMA HYDRABIO
areas of the body, including the and provides six hours of MIST, $14

gut and mouth, the microbiome is calming hydration.

EAU THERMALE AVÈNE
a naturally occurring ecosystem TOLÉRANCE EXTRÊME
CREAM, $36
made up of trillions of microbes.
“We know that the skin has an
array of bacteria, fungi, viruses
and mites, and they all play a role
in skin health,” says Dr. Lisa
Kellett, a dermatologist and the
owner of DLK on Avenue in
Toronto. “They function to edu-
cate our immune system, and
that’s what they do. We are colo-
nized by micro-organisms, and
these micro-organisms act as a
barrier to prevent the invasion of
bad bugs.”
Scientifically speaking, the
complexities of the skin microbi-
ome are still under investigation.
In the hopes of reaching a better
understanding of sensitive skin, This 98 percent naturally
the French dermocosmetic line derived, fragrance-free
formula uses coconut to
Eau Thermale Avène is one of the gently remove debris and
companies that is taking a closer makeup from your skin.
look. “I think the most important SKINFIX FOAMING OIL
CLEANSER, $38
innovation of 2019 has been the
study of microflora that reside on
human skin,” says Núria Perez-
Cullell, CEO of Pierre Fabre.
“Today, we know we need these select the right ingredients, avoid keep your skin’s microbiome
micro-organisms to have healthy using ingredients like harsh happy. “The biggest concern is
skin and products that respect the preservatives that aren’t good for treatments that wipe out the
microflora,” The result? A sooth- sensitive skin and protect steril- biome,” says Dr. Kellett. “Some-
ing cream made up of minimal ity during use of the product at times when people use cosmetics,
ingredients, packaged in a unique home. There is no contact they get such an irritant reaction
delivery system. between the formula and the air that they actually alter the stra-
“We use only seven ingredi- outside.” The recipe, loaded with tum corneum and make the
ents,” says Perez-Cullell. “A the brand’s famed healing ther- microbiome less effective as an
common moisturizer on the mal water, is also free of parabens, immunological organ.” If you
market probably has between 35 fragrance, soy and gluten. experience intense inflammation
and 50. It’s a big difference, or a bad reaction, see a dermatolo-
thanks to the sterile cosmetics BEAUTY BOTTOM LINE gist for a proper diagnosis and
technology we’ve developed. We Choosing gentle products can help treatment plan.

best health AUGUST | SEPTEMBER 2019 77

 BESTIE
TOUTED AS HAVING THE
power to attract up to 1,000 times
its weight in water, hyaluronic
acid (HA) is a naturally occurring
molecule that contributes to
skin’s moisture levels. Since your
inherent reserve of HA depletes
with every birthday you celebrate,
using a moisturizer that contains
the ingredient can be an effective
way to reduce the aging effects of
dehydration, which can exacer-
bate fine lines.
Following a wave of HA-heavy
serums on the market, masks are
the latest beauty product to take
up with the potent hydrator.
Formulas range from juicy gels to
rich creams, and one novel deliv-
ery system doesn’t come in a tube
or jar at all.
“Hyaluronic acid is a big mol-
ecule and, to absorb into the skin,
you need to use either very small
fragments or this patch
approach,” says Barbara Green,
head of research and development
at NeoStrata. She is speaking of
the brand’s latest offering: small
patches that feature pure HA
micro-cones. “The cones are actu-
ally designed to penetrate the
surface of the skin and dissolve
into it,” says Green. “It’s a unique
way to deliver a larger molecule
for that plumping effect.”
Designed to be worn for several
hours (ideally overnight) and a
first on the Canadian market,
they’re meant to target hard-to-
treat expression lines. “You’ll see
the most benefits if you have
clearly defined lines, like crow’s
feet or frown lines between the
brows, rather than nasolabial
folds,” says Green.
78 AUGUST | SEPTEMBER 2019 best health
Enjoy fast-acting plumping via a gel
treatment that contains multiple sizes of HA,
supported by agave and licorice extracts.
VICHY LIFTACTIV HYALU MASK, $60
BEAUTY BOTTOM LINE
Perfect before a big event or on
days when sleep or stress is off-
track, at-home HA treatments
satisfy the need for a quick fix,
flushing skin with hydration to
temporarily diminish signs of
aging. If you’re after longer-last-
ing or more dramatic results,
consider a heftier investment.
“There are some things you can
use at home, but they never beat
what you find in a clinic,” says Dr.
Kellett, who lists a neuromodula-
tor (wrinkle-relaxing injection) as
the gold standard for treating
Maximize your results by
applying these patches
after serum and cream
are fully absorbed.
NEOSTRATA HYALURONIC
ACID MICRO INFUSION
PATCHES, $25
Create hydrated radiance
through a marriage
of hyaluronic acid
and exfoliating active
ingredients.
FILORGA OXYGEN-GLOW
[MASK] SUPER-PERFECTING
EXPRESS MASK, $49
expression lines. Injecting HA
into the skin, which increases
hydration and, in turn, improves
the look of fine lines, is an option,
too. “The ideal candidate is some-
one who doesn’t want volume or
doesn’t want to make their cheeks
look bigger,” says Dr. Kellett.
“They just want to improve the
quality of their skin and reduce
the appearance of fine lines.”
Whether you seek out a derma-
tologist or DIY, all routes should
lead to using SPF daily. “The most
important thing for skincare is
sunscreen,” says Dr. Kellett.
besthealthmag.ca
 BESTIE With no taste or odour,
this collagen powder is
made from pasture-
raised, grass-fed cattle
that’s hormone-free
and non GMO.
GENUINE HEALTH This blend of marine
BOVINE CLEAN collagen, minerals and
WHO WOULDN’T WANT TO COLLAGEN IN
UNFLAVOURED, $40 vitamins is designed to
sip an elixir of youth? Collagen, a aid skin regeneration
protein that is crucial for healthy, and hydration.
GOLD COLLAGEN, $64/10
bouncy skin, has become the latest PACK OF 50ML
buzzword, appearing on edible
products with the promise of
working from the inside out to ben-
efit skin, hair and nails. Options
range from quick-hit chewables to
booster-style shots to powder
versions that can be used in a
multitude of dietary ways.
“I recommend collagen to some
of my clients,” says Frances
Allen, a certified holistic nutri-
tionist and skin therapist at
Province Apothecary in Toronto.
“It’s a great way to heal the gut
lining and boost protein intake
for those who aren’t getting
enough. It’s a helpful supplement
for people who suffer from more
severe skin and digestive issues,
and it can also be great for those
who are looking to balance their
blood sugar.”
When choosing a product, scan Vitamins C and E join
hydrolyzed collagen in a
the label for “hydrolyzed collagen” citrus-flavoured daily dose.
or collagen “peptides,” which NATURE’S BOUNTY HAIR, SKIN
means that the amino acids have & NAILS GUMMIES, $19

already been broken down into

smaller pieces that your body can
easily absorb, says Allen. With
quality levels of the animal-based
supplement varying, she looks for
bovine collagen that’s pasture-
raised or grass-fed to avoid
hormones, pesticides and heavy
metals. When considering
marine-based collagen, choose
wild or organic sources, she says.
An unflavoured powder version,
free of additives and artificial
colours, is Allen’s preference. “It’s
easy to use and versatile,” she
says. “You can add a scoop to
coffee, smoothies or oatmeal. To
improve absorption, include
vitamin C with your supplement.
Adding fresh fruits and veggies to
your smoothie or breakfast helps.”
BEAUTY BOTTOM LINE
If you’re considering ingestible
collagen, approach it as a side
dish, not an entrée. “It is
intended as a supplement and
should be included in a balanced
diet, with lots of fresh whole
foods,” says Allen.
Food is what yields the greatest
reward, says Dr. Kellett. “I think
there isn’t a lot of evidence-based
medicine that shows that ingest-
ible collagen is effective,”
explains Dr. Kellett. “The way we
are meant to regenerate tissue in
terms of the skin’s building
blocks, such as collagen, elastin
and hyaluronic acid, is through
food. Diet trumps everything.”
Keep antioxidant-rich dark and
leafy greens (such as spinach),
brightly coloured vegetables
(such as red and yellow peppers)
and dark-coloured berries in
mind and on your plate.

best health AUGUST | SEPTEMBER 2019 79


BESTIE
AS PART OF THE LEGALIZA-
tion of recreational cannabis in
Canada late last fall, there’s been
a lot of talk about cannabidiol
(CBD). As the non-psychoactive
counterpoint to tetrahydrocan-
nabinol (THC), CBD has gained
attention for its soothing effects.
Currently, oral CBD tinctures,
sprays and oils are available from
licensed retailers and sought after
for easing pain and anxiety.
But there’s also plenty of beauty
buzz around the ingredient as a
star component in topical formu-
las. “Some research suggests that
CBD can be beneficial in address-
ing skin moisture, acne and
psoriasis and that it can be used
as an anti-aging ingredient if
dosed properly and managed
under the right quality controls,”
says Sabba Naserian, director of
global business development for
CBD at Canopy Growth Corpora-
tion in Toronto, “The trick is to
find a brand that has done
research to validate those ben-
efits and use it in a topical format
that actually penetrates the skin.”
Efficacy is also in question from
the derm’s POV. “When you look
at skincare products, you have to
look at both the active ingredient
[which, in this case, is CBD] and
the vehicle, whether it’s a cream,
lotion or gel,” says Dr. Kellett.
“You also have to look at the
preservatives. Any of these three
things can have an effect on your
skin in good and bad ways, so we
need more work to be done. Some
studies have shown that it’s
helpful for acne, but other
research suggests that it causes
more inflammation. The jury is
still out.”
80 AUGUST | SEPTEMBER 2019 best health
This blend of moisturizing oils
locks in shine, reduces frizz and
tends to split ends.
DESIGN.ME GLOSS.ME CANNABIS
SATIVA SEED OIL HAIR SERUM, $24
BEAUTY BOTTOM LINE
Ahead of the legal availability of
cannabis topicals, such as creams
and lotions, is the need to hone
savvy consumer skills. CBD is
extracted from the flowers and
leaves of cannabis plants, but
hemp is also a variety of the
Cannabis sativa species. Different
compounds, such as seed oil, can
be extracted from hemp and are
available for use in the beauty and
food industries. This association
can create confusion.
“Cannabis sativa seed oil and
hemp seed oil refer to the same
ingredient and have been used
interchangeably for some time
Enhanced by meadow-
foam and poppy seed oils
and spiked with neroli and
fermented black tea, this
luxe soak is sure to soften
your skin.
NANNETTE DE GASPÉ BAIN
NOIR CANNABIS SATIVA BATH
SOAK TREATMENT, PRICE
UPON REQUEST
Cannabis sativa
seed oil plays a
lead role in these
products – no
CBD here.
Seed oils (that’s hemp, grape and
sunflower) and apricot oil create
a nourishing treatment for hair
and skin.
SCENTUALS ORGANIC HEMP
BEAUTY OIL BLEND, $30
now,” says Naserian. “They are
derived from the seed of the hemp
plant and do not include any CBD.
Hemp seed oil is in a lot of beauty
products today and, though it’s a
great source of antioxidants and
healthy fatty acids, doesn’t con-
tain CBD.” With the countdown to
government-approved CBD
beauty options on (the latest ETA
is no later than October 17, 2019),
it’s best to become an aware buyer
now. “Packages can be mislead-
ing, so make sure to read the
ingredients on the label,” says
Naserian. “Hemp seed oil and
CBD are not the same thing.”
besthealthmag.ca
 This 100 percent recycled plastic tube
contains organic carrots that were deemed
less than perfect for supermarkets.
THE BODY SHOP CARROT WASH ENERGISING
FACE CLEANSER, $16

BESTIE

THE UGLY TRUTH: PLASTIC IS

the go-to for most beauty packag-
ing and contributes to the mate-
rial overwhelming our planet.
Giving up your favourite fill-in-
the-blank isn’t the only solution;
having more people who think
like Melodie Reynolds is. “I
always say that we’re not a cos-
metics company; we’re an envi-
ronmental company that sells
products that you can use every
day,” says the Victoria-based CEO
of Elate Cosmetics. On the way to
creating her conscious beauty
brand, Reynolds was struck by the
excessive, unsustainable packag-
ing left behind from a single
lipstick purchase. “I realized that
this is the other piece,” she says.
“The ingredients need to be clean
and not hurt people or animals,
and the packaging has to be
sustainable and not contribute to
landfills.” Since launching in
2014, the brand has used bamboo,
a self-generating natural source,
for its packaging and housed its
powders in recyclable aluminum
trays, wrapped in seed-paper
envelopes that, when planted,
sprout Canadian wildflowers.
While making thoughtful prod-
ucts that exist in a closed-loop
system, Reynolds is committed to
helping consumers make a suc-
cessful contribution. “We’re
currently working on education
programs and making them easy
to follow,” she says. “Reusability,
recyclability and even compost-
ing are only relevant if the circle
is complete once the customer has
done their part.”
From Chanel to Weleda to
This lotion was made with
ethically sourced rose oil
and a label that comes off
cleanly from its 100 percent
recycled plastic bottle for
post–blue bin success.
LOVE BEAUTY AND PLANET
MURUMURU BUTTER & ROSE
DELICIOUS GLOW BODY
LOTION, $14
L’Oréal Professionnel, a growing
number of big companies are also
supporting sustainability in a
range of ways. Choosing to focus
on a different angle – the human
element – when it comes to the
plastics problem, The Body Shop
recently committed to transform-
ing the lives of waste pickers in
Bengaluru, India. These workers,
who are often female and poverty
stricken and work in distressing
conditions, collect and sort 6,000
tonnes of plastic that’s otherwise
destined for waterways each day.
Through the development of its
first Community Trade Recycled
Plastic program and working with
Plastics for Change, the company
is dedicated to incorporating
increasing amounts of the recy-
cled material into packaging
Designed with magnetic
details, this bamboo
compact creates a smart,
customizable and
refillable option.
ELATE COSMETICS VIBRANT
LIPSTICK IN GRACE, $22,
PRESSED CHEEK COLOUR
IN TITIAN, $22, PRESSED
EYECOLOUR IN BELOVED,
CREATE EYECOLOUR EYE
SHADOW IN UNION, EARTHEN
AND ORACLE, $16 EA.
AND BAMBOO CAPSULE
PALETTE, $22
while providing waste pickers
with fair wages, access to
improved working conditions and
education, financial and health
care services.
BEAUTY BOTTOM LINE
Progressing to a more sustain-
able beauty routine starts with
making informed choices. Reyn-
olds, who admits that she’s still
working on it like everyone else,
supports baby steps. “A million
people choosing to remove one
item from their consumer list,
whether based on packaging or
not, is much more prolific than
one person who is totally zero
waste,” she says. “It’s important
that we all make those choices
together. You don’t have to do it
perfectly.” bh

best health AUGUST | SEPTEMBER 2019 81

 B E AU T Y O N T R I A L
SHOW OF HANDS
Embarrassed by her “old lady” hands, our editor-in-chief, Beth Thompson,
set out to explore her options. Here’s what she found.
FOR THE PAST FEW YEARS, I’VE BEEN OBSESS-
ing over my sunspots – one in particular, partway up,
on the top of my right hand. Despite my daily devotion
to spot correctors, Harriett (yes, I named it) continued
to grow in diameter and darkness. Then she spawned
an evil twin, Hedwig.
Tired of these constant reminders of my sun-wor-
shipping youth, I realized that the time had come for a
new plan: The twins had to go. That’s how I found
myself sitting in Dr. Stephen Mulholland’s Toronto
clinic, SpaMedica, discussing my, as he called it, “mild
case of early old-lady hands.”
I wasn’t upset by his diagnosis. I mean, I basically
concurred. What I wanted to know was, Did I have
options? Plenty, and they are all “south of the scalpel,”
he confirmed, laying out potential treatment plans
while explaining how I wound up with these mitts.
“With time, we all end up with what I call the ‘3D age
effect,’” he said. “Our skin deflates, descends and dete-
riorates.” On our hands, that translates to thin and
veiny skin that is dotted with spots, more formally
known as lentigo.
For mild spots, intense pulsed light (IPL) therapy
would probably take care of them. But for more stub-
born spots like mine, Dr. Mulholland suggested a few
rounds with a PicoSure laser.
“Pico uses powerful short-pulse lasers to reach deep
below the surface of the skin and blast away brown
spots,” he said. “The laser energy breaks up dark spots
into tiny particles that can be naturally eliminated
from the body through the immune system. Treat-
ments can remove dark spots on the face, neck, chest,
hands, arms and legs without harming the surrounding
skin.” Pico is the same treatment used for tattoo
removal, so, yeah, it’s a powerhouse.
Dr. Mulholland also suggested adding Juvéderm
Voluma to the tops of my hands to naturally plump the
skin while smoothing out the veins and tendons that
have become more prominent with age. “We can take 10
years off in 30 minutes,” he said.
Well, OK, then, what are we waiting for?
Dear readers, this is the part of the story where I tell
82 AUGUST | SEPTEMBER 2019 best health
you that there is pain involved. Thank goodness for
laughing gas (nitrous oxide), which allows you to float
above the moment, as it were.
True to his word, the whole thing only took a few
minutes, but I had to hide my hands from public view
for a few weeks, so you need to prepare for that.
But, oh my. The results are lovely. All my veins
receded, all my spots faded. Well, Harriett lingered, but
only as a shadow of her formal self. A couple of addi-
tional Pico zaps finally put an end to her dotty ways.
RIP Harriett.
As for me, I’m glad to finally have hands that look as
young as I feel.
Post-Treatment Beth’s final results
HIGH FIVE FOR MAINTENANCE
I’m determined to keep my hands looking soft, bright and protected.
That means using a broad-spectrum SPF everyday in addition to a
few other products.
1. EVERY MORNING. Moisturize. I love Weleda Skin Food Original
Ultra-Rich Cream, $18, for its combination of sweet almond oil, camo-
mile, pansy and rosemary extracts.
2. EVERY NIGHT. I apply a layer of Universkin P, $199, a potent se-
rum that’s been custom formulated to target any new spots with ingre-
dients including kojic acid and arbutin.
3. EVERY WEEK Exfoliate. I double down on exfoliating. First, I ap-
ply a polishing scrub. I like Dermalogica Multivitamin Thermafoliant,
$82, because it refines and enhances skin. I follow this with This Works
Morning Expert Multi-Acid Pads, $50, which help stimulate cell renewal
as well as brighten skin thanks to vitamin B3. bh
besthealthmag.ca
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BEST EATS
Does 4 p.m. “hanger” sound
familiar? Find out which
brands make the cut as
satiating, energy snacks.
besthealthmag.ca/desk-
snacks
NAKED SNACKS CRACKED PEPPER
PISTACHIOS $32 FOR A 5 PACK PER
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PROVINCE APOTHECARY: PROVINCEAPOTH-
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RENEW LIFE: HEALTH FOOD STORES
UNIVERSKIN: MEDISPAS, DERMATOLOGISTS
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UPOTHECARY: UPOTHECARY.CA
SCENTUALS: SCENTUALS.COM
SISU: WELL.CA
SKINFIX: SEPHORA
TITIKA ACTIVE COUTURE: TITIKAACTIVE.
COM
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WINNERS: WINNERS.CA

W E ’ D L O V E T O H E A R F R O M YO U O N S O C I A L M E D I A
@besthealthmag.ca

84 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca

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