SNAPSHOT: Be an Active Traveler!

SNAPSHOT: Be an Active Traveler!

Series 1

Originally submitted to SUBSTANCE Magazine, Oct. 21.2007

This is the first article in a series for SUBSTANCE’s health and fitness column exploring active travel. Nowadays you can travel almost anywhere using many eco-friendly modes from hiking, cycling, to kayaking, rafting and sailing. Tours are offered as self-guided or have guides to accompany you (not to be confused with the senior’s “blue rinse” crowd on luxury buses!). Accommodations and dining options are adventures themselves. Trips like these are ideal for singles, couples, and even families looking to live the culture in the places they are visiting in an eco-friendly way. New friends, new places, being active and staying in shape – Let the journey begin!

One unique adventure travel company is called G.A.P Adventures, a world-leading adventure travel company. They send over 60,000 travelers each year with over 1,000 small group adventures and expeditions to choose from.

Recently I talked with Kira Zack, PR Manager, G.A.P Adventures, to learn more about this unique company.

BD: First of all you have an amazing website! How did G.A.P Adventures get started and where is it located or based from?

Kira: The company came to life when our founder, Bruce Poon Tip, in 1990, based in Toronto, decided to create an eco-friendly travel company. His timing was perfect. Environmental awareness was beginning to gather momentum. Bruce believed in his idea and the power of his credit card! Now we have over 500 employees and offices worldwide!

BD: G.A.P Adventures’ destination list is impressive! Have you gone on any of these trips? What was your experience like?

K: The best way for our employees to know our products is to experience them first-hand. G.A.P Adventures does provide a benefit of discounted travel. All employees are encouraged to participate and evaluate our products on G.A.P Adventure trips. Our employees are also our travelers. I have enjoyed many trips with G.A.P Adventures. I have hiked on The Great Wall of China and visited the ruins of Machu Picchu, reached by hiking The Inca Trail in Peru. I have sailed the Galapagos off the coast of Equador and have visited the Amazon jungle. They were all truly amazing, once-in-a-lifetime experiences. On all of them, I booked my trips as a solo traveler, hooking up with the group on each specific trip. Having a tour group to socialize with gives a lot of travelers extra confidence.

BD: Can you walk me through the process of booking a trip with G.A.P. Adventures?

K: Sure! The best place to start is with our website. From there, you can choose by continent, by country, and by activity. Our website’s “search tool” helps you navigate this. Some of the activities include trekking, rafting, yacht sailing, or just chilling out on a beach! Our trips also include various culture experiences, volunteer opportunities, and wildlife spotting. You can also select your adventure by trip style. G.A.P Adventures has its brochure online as well. We have stores in Toronto, Calgary, and Vancouver, with some in the U.S. and Australia. You can chat in person with an “adventure specialist”. Your trip can be booked with us in person, online, or by phone at 1.800.465.5600. You also have the option to book through any travel agent. Anyone can sign up for our free newsletter to get the latest and greatest in our offerings for subscribers – travel news and discounts on travel.

BD: On your website under “Your Adventure”, your company lists a lot of information about the travelers getting prepared for a G.A.P Adventures trip. What has been the feedback on this feature?

K: This feature on our website has received much positive feedback. It is comprehensive and answers many questions about what to bring and pack for your trip. There is a special button in the “Trip Dossiers” that will describe your itinerary, what gear and clothes you will need along with suggested dress clothes if dining out, including photos. You can also check out the “Destination Guides” and slide shows.

BD: What can you tell me about the clientele that books with G.A.P Adventures?

K: We have a wide range of like-minded travelers - all ages, families, singles and couples. It’s more “the attitude not the age” and simply being “young at heart”.

BD: G.A.P Adventures offers many activities on its trips from cycling and hiking, to sailing and kayaking. What are some of the more popular activities?

K: Hiking the Inca Trail to Machu Picchu in Peru is the most popular trip at G.A.P Adventures. We send more travelers there than any other adventure travel company in the world! Greek sailing and cycling trips are popular. Safaris are immensely popular for the great wildlife spotting opportunities.

BD: Are all of these activities suitable for beginners or novices? What if a traveler gets tired (or frustrated!) during a certain portion of his or her trip?

K: There are alternatives on your trip. You can even decide “the day of”, for any reason. For example, you may wish to opt out on a kayak trip and spend extra days in town. On a cycling portion, you may wish to take a local bus. The activity ratings on our website are good to research when planning your trip. On most trips we have support vehicles and safe alternatives.

BD: “What can you tell me about the accommodations? Food and food arrangements?”

K: There is a wide range as well as different types for each trip style. It’s basically what you’d like to try, your budget, and level of amenities you’re looking for. There are different star ratings for each hotel, which is fairly standard in the travel industry. We also offer interesting and unique accommodations from guest houses, homestays, camping, and even stays on sailboats. Every place is centrally located, and local to where the travel is at. We can meet all diet requests. Some trips are more limited, but I can safely say that for we are able to provide for a variety of dietary requests on most trips.

BD: What are some of the best trips for singles? Couples on a romantic getaway?

K: There is such a variety! It’s more a matter of personal choice. However, we have heard about people meeting their “special someone” on these trips! We have honeymoon travelers, too! One of our travelers has said that going on a G.A.P Adventure’s trip is like taking a trip with 10 friends that you haven’t met yet.

BD: Your guides must be highly experienced in this type of trekking or adventure travel. How are they selected?

K: Potential tour leaders apply with us online. We do a telephone interview and talk with the candidate about their own travel experience. In person interviews explore a lot of situational type questions. We have a wide mix of local tour leaders who are highly experienced. All of them receive extensive training from us as well.

BD: G.A.P Adventures offers a wide selection of “styles” on its trips. What can you tell me about that?

K: We have over 9 styles of trips and are adding 2 more in 2008. We’re very excited about that!

BD: G.A.P Adventures advertises itself as a responsible eco tour operator. What can you tell me about its initiatives in this area, in particular The Planeterra Foundation?

K: We give travelers opportunities to offset their carbon footprints from their flights through various initiatives on our website – an example would be supporting tree planting programs. Planeterra gives back to the communities in which we travel and does so in respect of those communities. We work on reducing our footprints by using local transportation and accommodations.

BD: Has there been a surge in the type of travel G.A.P. Adventures offers given the massive global focus on eco-friendliness (finally!), and awareness being raised with world music events like Live Earth? What are the highlights of G.A.P Adventures that make it so special and unique?

K: G.A.P Adventures has seen a huge increase in the number of its travelers in its 17 years of business. We have about 60,000 a year. G.A.P Adventures was already popular long before it was considered chic! We have offices and guides around the world, and an expedition ship call “The Explorer” that goes to Antarctica. You can watch a news clip on YouTube from CTV News “Success Story” to get the jiste of G.A.P Adventure’s history and eco travel concept. (see below).

Prior to your trip you can access G.A.P Adventure’s forum called “The Watering Hole” online to ask questions you may have about your upcoming vacation. Many of our travelers meet online before their trip!

Unique to G.A.P Adventures is that there is NO singles supplement or extra charge if you are booking yourself as a solo traveler. It’s one of the many reasons travelers book with us.

G.A.P Adventures has received many awards and notes of recognition from the travel industry and other organizations. It was voted as one of the “Top 50 Canadian Employers”. We have been listed on Conde Naste’s “green list” for 2007. National Geographic lists our trips as “top adventures” every year.

BD: Does G.A.P Adventures experience repeat travelers? What has the feedback been like?

K: We have many repeat passengers – and word of mouth travelers – some have taken 15 trips or more! We ask travelers to fill out an evaluation form at the end of their trip. In exchange, we give them a 5% discount on their next trip. G.A.P Adventures is committed to being responsive to its travelers in terms of their feedback.

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For more information, you can visit G.A.P Adventure’s website at www.gapadventures.com. You can easily request their brochure and/or sign up for their newsletter if you’re planning on a solo trip, a couple’s trip, or coordinating a group. Safe travels! Stay fit, have fun, and enjoy the journey!

REFS/Sources:

www.GAPadventures.com

http://www.youtube.com/watch?v=rOEemkxJeLc

L'Oreal Fashion Week, October 2007, Toronto

The Fashion Movement

Just Landed!

L’Oreal Fashion Week, October 2007, Toronto – SUBSTANCE WAS THERE!!

Originally submitted to SUBSTANCE Magazine, January 2008

Featuring:

Damzels in this Dress / Doll Factory Studios “partnering with” Playdead Cult

- and –

Andy The Anh

Designers Rory Lindo and Kelly Freeman of Damzels, along with daughter company Doll Factory Studios, partnered with fellow designers Stu Andronelli and “Bean”, of Playdead Cult, to produce a marathon fashion show, with the emphasis on “show”. The entire combined production was a visual riot of “street smart” attitude!

Damzels’ collection celebrated retro pinup style much of it “sailor” influenced. Its collection featured precision tailored garments, some highlighted with black or pink tulle peeking out unapologetically from hemlines or bust lines. Wide black or hot pink fishnet stockings were paired with neon argyle ankle socks and wicked stiletto pumps.

Playdead Cult’s catwalk debut was “in your face”, peppery hot, and completely wearable. Garments were silkscreened with its signature skull & circle logo and found on thighs of jeans, strategically scissored / cut out tops, and blazer backs. The line definitely lived up to its “anti-aesthetic” and fashion tag, “Clothes for the black collar worker”!

Andy The Anh’s collection was elegant, refined and heavenly-inspired. His colour palette was borne of muted shades of delicate taupes, whisper sheer creams, airbrushed peaches, and faint, watery blues. The fabrics, mostly chiffon, floated from the models’ bodies creating an angel-like, weightless quality. Brilliantly shiny, silver-mirrored sequins adorning selected garment’s seams created abrupt yet appealing contrast to the delicate quality of the fabrics and colour palettes. Much detail was found in the backs of The Anh’s designs. The Anh was able to transition all of these watery, weightless qualities from his day wear designs right through to his evening collection as though achieved in one whisper of a breath. Very clever and pure delight!

Hidden Sin: The truth about specialty coffees

HIDDEN SIN: The truth about specialty coffees

Originally submitted to SUBSTANCE Magazine, Oct. 14.2007

A girlfriend and I stopped for a hot coffee after a cool summer evening’s rowing workout on the lake. She ordered a large latté (low fat milk) with a flavour shot, then sprinkled cinnamon on top. I ordered a small coffee and a reduced fat zucchini nut square. I splashed extra non-fat milk in my coffee and split the treat in half – half for then, half for the next day’s lunch. As we lounged at the outdoor café my girlfriend browsed the famous coffee chain’s “Calories in ….” pamphlet. At the time we were both trying to drop 10 lbs. All of a sudden her eyebrows knit sharply together followed by a gasp at her math, “I could have had what YOU had!” Indeed, not only was my “pause café” less expensive, more filling, and obviously more satisfying, it was fewer calories! She mockingly cried, “Default to skim!”

Her tally?

Flavour shot? 70 (or more!) calories.

2% milk in the entire large latté cup? 240 calories.

Total? 310 calories.

My tally?

Low fat milk to dress a small cup of coffee (including an extra splash)? 20 calories.

Half a reduced fat zucchini nut square? 190 calories.

Total? 210 calories.

My girlfriend had 100 extra calories!

The average person would have to walk one mile to burn 100 calories!

Or do 15 minutes of low-impact aerobics…..

Or ice skate for 30 minutes…..

Or swim at a moderate pace for 30 minutes…..

Or cycle for an hour…..

Was the extra 100 calories (with nothing to nibble on!) worth it? I don’t think so. My girlfriend didn’t either!

When choosing a coffee and/or treat at a shop, beware of the hidden calories. They’re in the extras, too: the flavour shots, the whipped cream, the chocolate sprinkles. Don’t forget to calculate the fat in the type of milk you choose. Does the milk make up just a splash or the entire beverage? If you equate the extra calories in your treat to activity needed to burn off those extra calories, you may consider your choices more carefully. Most shops have a calorie pamphlet. Get one, where available, at each coffee shop you visit. Different coffees and treats vary amongst shops, including the chains. Knowledge is power. You’ll have a better handle on your calorie intake and enjoy yourself better!

Live Fit – Live Beautifully!

REFS/Sources:

Dietbites.com

Healthstatus.com

Living Street Safe

Living Street Safe

Originally submitted to SUBSTANCE Magazine, Sep. 23.2007

The news reports this Fall are horrifying.

In the first week of September, a female student at Carlton University in Ottawa was violently sexually assaulted. In the same week there were 2 brazen sexual assaults of 2 students in separate attacks by the same 2 perpetrators, with them attempting a third sexual assault on a third student at York University in north Toronto. In the second week of September, a 16 year old male student was stabbed to death inside his own high school. Students and parents, teachers and neighbourhoods are in shock. Community leaders are reeling in disbelief and outrage. Police are determined to apprehend the culprits involved in these vicious crimes.

Protecting yourself from crime is more important than ever before. Fear and worry spread quickly after such terrible crimes. Since these unprecedented crime sprees, students of all ages and at all schools are being urged to be vigilant.

It is a myth that women will be hurt if they fight back. Being raped IS being hurt. Rape IS an injury. Some research has found that only 3% of rapes involve injuries beyond the sexual assault.

As such, the idea of taking a personal self-defence course is a wise decision. In Ottawa, the Safe Day Studio (see www.ustaysafe.com) offers women’s self-defence seminars for a very reasonable $45 fee. Montreal Assault Prevention Centre (see www.cpamapc.org/en/action) offers self-defence for women and teen girls. Fees are low at approximately $50 per participant. The Centre is flexible and can come to you! Why not organize a girls’ night out and have the instructors customize a safety class for your group! In Toronto & smaller communities there are a multitude of programs available for any group, gender, location, and budget. Most are hosted by martial arts studios which will gladly customize a self-defence program for its attendees. Search under “women’s self-defence” or “street smarts”.

Being familiar with the basics is only common sense.

1. Trust your instincts. If it doesn’t feel right, don’t do it.

2. Be careful inviting a new person or people into your home. Be careful going to another person’s or people’s homes.

3. Be aware of alcohol and drugs. Either/or and/or both can compromise your judgment.

4. Be aware of high risk situations. Like being alone with a new partner. Like hearing, “If you loved me you would …….”. Like socializing with groups that don’t share your values. Like going out alone – groups are better. Safer.

Be Smart – Stay Safe!

REFS/Sources:

GlobeandMail.com

The Toronto Rape Crisis Centre

Canada.com

CTV.ca

Aqua di Lara Swimwear 2008

The Fashion Movement

Show Room

Aqua di Lara 2008

Originally submitted to SUBSTANCE Magazine, May 2008

Fun, flirty, and fashionable – QISS QISS by Aqua di Lara is a fabulous, new contemporary line by renowned high-end swimwear fashion designer Reyhan Sofraci. For swimwear fetishists and those who are simply looking for a little fashion sur la plage, her fresh new brand threatens to shake the foundations of the mid-range swimwear industry across the globe.

QISS QISS is a collection of stunning ready-to-wear pieces from bikinis, one-pieces to Sofraci’s signature cut-outs and sexy cover-ups. With ultra-funky styles, vibrant colour schemes, and lavish detailing, QISS QISS will take the contemporary field of swimwear to a whole new level.

The philosophy of the QISS QISS brand is to create versatile swimwear that is at the forefront of international fashion. Accessible yet edgy, the brand is relevant to its target consumers while still retaining a superior standard of quality and craftsmanship. For those who are looking to make a statement in and out of the water, QISS QISS is the ultimate in trendy beach-chic. In recent (& exciting!) news, Aqua di Lara landed a spread in the Sports Illustrated 2008 Swimsuit Edition – a real industry coup and a first for a swimsuit designer with that magazine.

REFS/Sources:

Aqualara.com

QISS QISS is trademarked.

Get on the ball! Swiss ball training for toned abs!

Get on the ball! Swiss ball training for toned abs!

Swiss ball. Balance ball. Workout ball. Call it what you will. Just try it!

There are many benefits to incorporating ball training into your work out. By far the easiest way for toning your core muscle group is using a swiss ball. Results come quick with merely a consistent effort.

The skinny. Sitting on a swiss ball for 20 to 30 minutes 3 times per week assists in strengthening your abdominal muscles, including the upper and lower abdominals, along with the obliques located at your sides. There is zero sacrifice. You can tone your abs simply by watching tv, or sitting at a table putting on your makeup or doing your hair.

You may never do another crunch on the floor once you’ve done them on a swiss ball. Primarily, the swiss ball is comfortable because you have a surface on which to lean and rest your back and tailbone as opposed to letting them lie achingly on the floor.

To begin crunches, place the swiss ball behind you. Squat on the floor in front of it with your feet flat and about a foot wider than shoulder width apart. Carefully lay your back onto the ball, using your arms to steady you on either side. Push back with your feet and slowly roll backwards on the ball until it is under your shoulder blades. Your thighs should be almost parallel to the floor. Your legs and your body weight on the ball provide a stable platform in which to do the exercise.

Cross your arms over your chest with each hand on its opposite shoulder. Then begin your crunches by moving your head and shoulders, up and forward, until you feel your abdominal muscles engage and contract. Hold the crunch for a 3 count and then slowly lower yourself back down on the ball. If you’re new to abdominal crunches, give yourself some credit for getting here. Start small. Along with the “ball sits”, one set of 10 reps three times a week will do it. Week by week, increase the number of your reps by 5 or whatever you can manage. You’ll know you’re at the right number of reps for your strength level if you “feel the burn” on the last 2 reps. You can also work your obliques by coming up and forward on the ball, pointing one elbow to the opposite knee instead of coming straight up. Train the opposite oblique by pointing the other elbow to the opposite knee. By mixing it up, you can do 10 reps straight up, and alternate 10 reps of each elbow to knee combination, for a grand total of 30 crunches on your first try! Nice job!

Just remember and you can say you heard it here: insane amounts of reps are truly crazy. Work smarter not harder!

Swiss balls range in price from $40 – $100 dollars (Canadian), depending on the size you choose and the types of materials used. Sturdier weaves are more expensive because they are more durable and guarantee “anti-burst” qualities. If in doubt, allow the staff at any fitness store to guide you in your purchase. My swiss ball is a basic model and cost $40, purchased at a martial arts store on Yonge St. in downtown Toronto. It has withstood many hours of core training, both sitting and crunches. By investing in a swiss ball you will quickly discover it’s the best $40 you’ve ever spent!

Live Fit – Live Beautifully!

I HEART HEALTH

The Ultimate Shopping Guide

Spring ’08 Heart & Body Benefits

Originally submitted to SUBSTANCE Magazine, Spring 2008

Here are some of the best things to jump start your spring and coax a sense of well-being, heart and body. May these ideas inspire you! Live Fit – Live Beautifully!

Think cardio!

Get together with some enthusiastic friends, dress in functional workout or yoga wear, & hit the park or the beach for a power walk! If you do a few hours earlier in the morning, finding a café for a heart healthy lunch or brunch is a well-earned reward. Burning calories by cardio early in the morning sets your metabolism to burn at maximum the rest of the day. Don’t forget your gloves and hat! Feel warm, rosy cheeks sitting out on a patio watching the snow slowly melt!

Think Spa!

Pick your top 3 body issues that crept up on you over the long, cold winter. Maybe your face took the brunt of it. Nothing says relaxation like a full facial with massage! One treatment down, two to go!

Think Refresh!

Try a yoga class. Breathe out all those heavy winter toxins and super stretch out your body – you wore a lot of clothes to stay warm this past season! You’ll most likely feel heavy through your shoulders from heavy coats and extra layers. Hot yoga is everywhere now. Try it! You end up like jello and not regretting a moment! Plan to go right home for a soul refreshing nap!

Think New!

Self-esteem rates! Time for a new outfit! Or the shoes you’ve been obsessing about. Personally, I’ll go anything Prada – keep smiling!

Think Heart & Body Beautiful!

The HPV Vaccine Controversy

SUBSTANCE

The HPV Vaccine Controversy

Originally submitted to SUBSTANCE Magazine, Oct.2007

The HPV vaccine is now available for free in Canada for girls and women between the ages of 9 to 26. In clinical trials, the HPV vaccine, brand name Gardasil, was 100% effective in preventing two strains of HPV that cause cervical cancer and 99% effective against 2 HPV strains that cause genital warts. The only known side effects of the vaccine are injection site soreness.

The HPV vaccine has become controversial. It has now become a religious and political platform. The Catholic church says that the vaccine promotes promiscuity. It sees the vaccine as a medicine substituting for morality. Politicians are divided: some are for it, some against.

There are other reasons for the controversy. Many parents are angered over the thought of immunizing their pre-teen daughters against a sexually transmitted disease. There is also a common misconception that the HPV vaccine protects against all types of HPV. Parents are concerned that their children will be misinformed and think they are being protected. Many parents believe that their children are not at risk for developing HPV. According to the Centre for Disease Control in the U.S., 20 million people are infected with HPV. 80% of women are infected by the time they turn 50. Even more startling, more than 50% of sexually active people have HPV.

Young women have every right to be suspicious of this new product. Historically women have been the victims of big business. Even when government regulatory bodies have given the green light on medical products, these products have failed. Women’s health has been compromised because of it. In recent history, the list of faulty medical products is long. Thalidomide. The Dalcon Shield IUD. Silicon breast implants. Hormone Replacement Therapy (HRT).

Given all the facts, history, and controversy, only you will know if the HPV vaccine is right for you. Have a good talk with your doctor to create the best possible scenario on which to base your decision.

REFS/Sources:

About.com

Ctv.com

Cancer.about.com

Rescue Me! Winter Skin Care

I HEART HEALTH

Rescue Me! Winter Skin Care

Your Top 5 Lifesavers

No matter how many fashionable layers we don, we are constantly battling the harsh effects of long, cold winters on our skin. Get rescued!

1. Switch to an oil- based facial moisturizer. The more oil in the moisturizer, the more it will protect from moisture loss. Wear gloves over moisturized hands.

2. Use sunscreen (with SPF 15 or higher), especially on your nose. The red one belongs to Rudolph!

3. Moisturize your lips. Use a moisturizing lip balm (with at least SPF 15 to avoid chapped, wintery lips.

4. Protect your eyes with a really good eye cream – day and night. Always grab your sunglasses! Years of fighting glare equals unwanted wrinkles later.

5. Total body skin care comes from using a great moisturizing shower gel. Double your protection by smoothing on a good moisturizing lotion when your skin is still damp out of the shower.

REFS/Sources:

Skincarephysicians.com

Beautyabout.com

Mend a broken heart - "Breathe" away the blues

Mend a broken heart – “Breathe” away the blues

We live in a stressed-out world and, more often than not, have stressed-out lives. Our schedules are jam-packed with triple-booked appointments and get-togethers. The pace can be frantic. Sound familiar? The “play all day, party all night” mentality as a recreational mantra is killer in and of itself. Throw in a relationship in ruins and you’re headed for a nuclear meltdown!

When your heart’s been broken, and, in all likelihood, broken hard, you feel a devastating pit in your stomach and have a sensation that your heart is actually split in two. You can’t eat, you can’t sleep, you can’t think, you can’t function, you can’t socialize. Every day is a dark, cold, rainy day.

Let me bring some gentle comfort to you. What you are feeling is very real.

There is a certain physical response to your breakup. As much as you try to be strong and carry on, it’s your mind that involves your body. Too often this is why a broken heart feels like a real mechanical breakdown. Like a real pain in your heart.

Grief, sadness and anxiety are all stimulate the limbic system, structures that are in the oldest part of the brain that control emotions, arousal, cravings, motivation, mood and memories. Any upheaval to the limbic system causes chemicals called neurotransmitters to falter or fail. Neurotransmitters, such as serotonin, norepinephrine and dopamine, are the brain’s mood regulators. If their production is disturbed, so, too, are your stress reactions, particular emotions, sleep and appetite. It’s those stress hormones that make you feel so awful and heavy-hearted.

Be kind to yourself. Try undertaking some breathing exercises to calm your spirit. Achieving relaxation is the supreme nourishment for the body, mind, and soul. Deep breathing exercises help to create balance within you. You only need to give yourself permission to give this a try.

Diaphragmatic, or belly, breathing, is the easiest form of breathing to learn. Your belly rises and falls as your lungs are fully inflated, and your diaphragm stays loose and flexible. Breathe rhythmically and deep. Work towards filling your lungs fully with each inhale, and emptying them fully with each exhale.

Diaphragmatic breathing increases the amount of oxygen taken into your blood stream and therefore increases the amount available to your muscles. A greater amount of air is exchanged when you breathe deeply, causing your breathing rhythm to slow and become steadier. This, in turn, calms your nerves and steadies your emotions, bringing about relaxation and a sense of control.

Try 3 sets of 10 reps of deep breaths and exhales with 10 reps of regular breathing. With a bit of practice and patience, you’ll find it easier and easier to slip into a deep relaxing state faster. Joining a yoga class for a short time while the worst of the hurt is still hurting really badly is ideal.

By learning how to calm yourself, you’re able to get “centred”, get “re-focused”, and re-connect with who you are.

Deep breathing will help you reduce your stress levels, assist you in coping you’re your anxiety, and will definitely increase your self-esteem. A sense of relaxation coaxes along your peace of mind. The breathing exercises actually cause your muscles to relax as well. Once you are relaxed, you’ve tapped into the mind-body connection, which helps to re-build your spirit.

Even, Dr. Phil weighs in on this issue, “Sometimes the relationship you need to rescue is the one with yourself. Moving past a breakup is about you, not your ex.”

Your mental health and well-being are just as important as the physical. There’s no denying that breakups can be very painful. A broken heart creates a ripple effect throughout our bodies. It’s key to tap into the mind-body connection and find ways to calm ourselves and bring more balance to our spirits. You deserve as much.

Live Fit – Live Beautifully.

REFS/Sources:

The Mental Athlete – Kay Porter, 2003, Chapter 5, “Preparing your mind and body for mental training” – breathing for relaxation

Mindtools.com

Homemakers.com

DrPhil.com

Selfgrowth.com

Your Best Pharmacy is Right in Your Grocery Store!

Your Best Pharmacy is Right in Your Grocery Store!

Originally submitted to SUBSTANCE Magazine, July 22.2007

Tips for your best body and health care along with superb beauty care are as close as your grocery store!

With our social consciousness focused on climate change and the catch phrase, “Answer the Call” imbedded in almost every single media message, we are living in an eco-friendly world.

It makes sense to cut down on purchases with extra or, what seems to be, unnecessary packaging. Personally, I tear off all the packaging that comes with all of my purchases anywhere that I make them and leave it at the point-of-purchase – FYI. If enough customers do this, it will send a strong message to marketers and retailers. Save trees! Save the environment! Say “No” to extra packaging!

Being soft on the environment also means looking for “zero carbon footprint” products, products that do not add, by way of reaching the consumer, minimal, if any, carbon emissions. The best solution is to get clever and resourceful. Look for ways to “get natural”.

Stick to “peripheral shopping” when you go to the grocery store. By this I mean, try to stick to the outside aisles the of grocery store. In the store floor outline, you’ll find all your necessary fruits and vegetables, grains, fish and meats, dairy, breads and grains. Almost all the foods down the aisles are heavily processed.

Colourful fruits and vegetables are rich in vitamins, minerals, and beta carotenes. Spinach is a rich source of iron and folate. Within its deep dark colouring lies an amazing source of phytochemicals, which are important in the day to day battle against the signs of aging (yes, even in your 20’s!). Blueberries are disease fighting jewels, loaded with antioxidants, and fibre for digestion health.

Fibre-rich foods such as whole grains, root vegetables, and a variety of legumes (beans such as red kidney beans and lentils) are beneficial to your heart health. Oatmeal, especially non-instant, is high in fibre and aids in lowering LDL or “bad” cholesterol levels. Oatmeal is great for staying regular. It also gives you a “full” feeling over a longer period of time – called satiety. It’s a great addition to your breakfast if you’re trying to drop a few pounds! Oatmeal’s fibre keeps you fuller, longer.

Soy protein contains many vitamins, minerals, and fibre which, like oatmeal, aids in lowering LDL or “bad” cholesterol. Examples include tofu, and soy-based energy and snack bars. I recommend trying some of the dessert tofus such as mango, strawberry, and crème-caramel. They are delicious!

Salmon, and other cold water fish, are rich in omega 3-6-9 oils or essential fatty acids. You can also take as a supplement capsule with meals. These fish and fish oils are highly beneficial to heart health.

Two great remedy foods for an upset stomach are pineapple and papaya. Both contain enzymes called bromelain which aid in digestion and help settle stomach acids. Pineapple juice in boxes or cans is a great way to have a faithful remedy near at hand.

As always, watch the fat content in your food, especially microwave meals! Try to keep these to under 10g of fat per “entrée”. Avoiding or limiting your alcohol consumption ensures you won’t wreak havoc with your skin chemistry. Drink plenty of water to flush toxins from your body and remain well hydrated.

Now, on to beauty!

A few years back I became really interested in natural skin care. A girlfriend of mine invited me to a home party for Aloette cosmetics. First of all, I highly recommend Aloette’s skin care lines as they are all natural-based with the healing and rejuvenating powers of the plant aloe being the focus. Their prices are quite affordable. Just a note, you don’t need to hold a party or go to one – you can call their 1-800 number to place individual orders.

Plain yogurt mixed with oatmeal creates a gentle facial cleanser. Any milk, buttermilk, or cream makes great facial cleansers. The lactic acid in the milk acts as a very gentle exfoliant. Use them like a regular cleanser using your hands and water, or by applying with a soft facecloth and rinsing thoroughly.

Steeped green tea is a gentle cleanser and also has antiseptic properties, which is really great for problem skin experiencing minor blemishes.

On dry skin, try vegetable or olive oil mixed with honey and then mixed to 1 to 2 parts water. Rinse thoroughly.

Witch hazel is an economical skin toner and antiseptic. You can buy 500ml bottles for as little as $3 – 4. The bottle will last a long time!

You can create your own home facial and body scrubs. Using your favourite cream or body wash, mix with baking soda or brown sugar and use as you would your regular scrub.

Any vegetable oil, when warmed in the microwave, can act as a hot oil treatment for your hair. Added tip: Heat a small amount in a cereal bowl. Soak your fingernails and cuticles for 10 minutes and massage. This will leave your cuticles softened and your nails highly glossy!

Mayonnaise or yogurt can be used to create a luxurious “hair mask”. Adding mashed fruits or vegetables to the mix adds more moisture and definitely has an aromatherapy effect! Try cantaloupe, melon, cucumber, avocado, or banana.

It’s never too late to live naturally and get eco-friendly! If you gradually shift your perception of how to approach your future grocery trips, you’ll be living naturally sooner than you know it. And saving the planet!

Live Fit – Live Beautifully!

REFS/Sources:

Webmed.com

Aloette.com

Greenliving.suite101.com

SUGAR: It’s not a food group!



Originally submitted to SUBSTANCE Magazine, Sep. 30.2007

My perfectly ice-cold, Arctic-crisp, extra-tall, frosty glass of Coca-Cola went, “Splat!!” onto my laptop’s keyboard. It was a valiant effort to avoid stepping on my little dog, Zest Marie, who absent-mindedly got under foot. My expression was a toss-up of major fear and major pity while gasping at the sopping mess. Who would have thought that a small “splat” could gather the same force and volume of a small ocean?? Here is Substance’s Fitness editor caught, red-handed, drinking liquid sugar!

“It was such a hot summer!”

“I never drink pop!”

“It was only this once!”

OMG, the horror! The panic!

Within a matter of 20 seconds I watched my carefully typed story, due to my the editor in chief the next day, drip and sputter from my laptop’s screen into oblivion. I actually thought of taking a straw and sucking the Coke off the keys in hopes of warding off gravity. Now there’s an image! And a story with a double entendre no less! Yikes!

“Serves me right.” It blurted from my lips as an uncontrollable groan.

We’ve all been there. The slippery slope of falling off our “best health and fitness wagons”. Never again. A flurry of phone calls followed that ”splat”. Deadlines were re-negotiated. Quick repairs were arranged. Embarrassment burned my cheeks. It was the most expensive drink I’ve ever had!

Fortunately, there was a lesson in this disaster. I could write an article about sugar. Sugar: It’s not a food group!

So how many calories are in sugar anyway? It doesn’t seem like much. 15 calories per teaspoon. 15 EMPTY calories. All devoid of any nutritional value. I’ll break it to you gently. Some foods and beverages are packed with sugar. Operative word: packed. Visually, these foods don’t present their components and its sugar doesn’t look like basic white, granular sugar. How cruel! It’s the processed foods that keep you on your toes – read your labels carefully!

Here are some of the pro’s and con’s of sugar, in any form.

The Con’s

The disadvantages of sugar in your diet are extremely varied and far-reaching. Here is a small list of over 100 known downsides.

1. Sugar can suppress the immune system.

2. Sugar interferes with the absorption of calcium and magnesium.

3. Sugar can cause premature aging by interfering with the collagen structures.

4. Sugar can contribute to diabetes.

5. Sugar can increase cholesterol.

6. Sugar can lower the amount of vitamin E in the blood.

7. Sugar can interfere with the absorption of protein.

8. Sugar intake is higher in people with Parkinson’s disease.

9. Sugar can contribute to Alzheimer’s disease.

10. Sugar feeds cancer.

The Pro’s

Sugar can be a quick energy boost during exercise. A good example is the sports gels. They’re portable and quick. Technically, your body doesn’t need this boost or “added edge”. If you are well fueled prior to exercise and eat a solid “recovery meal” immediately after exercise, you’ll avoid the vicious cycle of sugar / insulin surge. Your recovery meal should be eaten 15 – 20 minutes post workout. Your muscles will heal faster and you will re-fuel quicker. This meal should be about 300 to 400 healthful calories, and consist of 2 food groups such as a wholewheat bagel and piece of fruit.

Sugar has a natural mild antibacterial effect. Bacteria in clogged pores can cause skin breakouts. Sugar can help ward off future blemishes. You can easily make a homemade dual cleanser and scrub by mixing some sugar with water into a paste. My home recipe mixes my favourite skin cream with sugar and a splash of vanilla extract. If you make up a batch and store it in a recycled jar, the concoction will stay fresh for a long time.

You may think twice about your dietary sugar intake now that you’ve got the 411. There are enough natural sugars in our healthy, unprocessed food selections that we don’t need to add to them. Once you’re weaned off sugar, you will begin to notice (and enjoy!) the natural flavours of food. A past “sweet indulgence” will taste sickly sweet and remind you how good you’re being to your body – today and for the future.

REFS/Sources:

Beautyden.com

Health.com

Mybeautyremedies.com

Sports Nutrition Guide, Nancy Clarke

Strawberries, Blueberries, and Me: Have a Love Affair with your Anti-Oxidants!

I HEART HEALTH

Nutrition Tips

Strawberries, Blueberries, and Me: Have a Love Affair with your Anti-Oxidants!

by BD Marie Hughes

Enjoying strawberries & blueberries is an easy task! There are no 2 better “jewels” in the food chain that are more effective in anti-oxidant properties.

Slowing down the aging process by stabilizing “free radicals”, anti-oxidants can quickly become your new BFF. So it should be. By partaking in strawberries and blueberries, we’re able to halt the cumulative effects seen in skin damage, stroke, heart disease, certain cancers, and loss of memory and concentration over the long haul. Quite a punch for their diminutive size!

Strawberries and blueberries contain high concentrations of anti-oxidants – strawberries contain approximately 85 g per serving, blueberries approximately 80 – 85 mg. Compare that to one orange of about 65 – 70 mg. Both fruits are very low in fat. They also contain other essential nutrients like folic acid, vitamin C, vitamin E, & dietary fibre. You can graze them freely, bake them, and you can shake them – low-fat yogurt smoothies make a satisfying dessert or snack on the go!

Aim on getting your 5 – 10 recommended servings of fruits and veggies per day. Loosen your mind and your wallet year round shopping for these gems. In season, pick up organically grown for that extra assurance of peak perfection. Off season, there are great choices in the freezer section. Incorporate strawberries and blueberries into your weekly grocery run. Your heart health and brain power will indulge your love affair!

Refs/Sources:

Nancy Clarke’s Sports Nutrition Guide, 2007

http://www.whfoods.com/genpage.php

Images 1: organic-city.com/.../strawberry-full.jpg

Image 2: eats.beloblog.com/archives/NF_12Blueberries2.JPG

Image 3: Model: Cherine Badawy, Toronto, ON

Photographer credit: Paul J. Faiazza, Toronto, ON

Protein, Carbs, & Fat - How much do I need?

I HEART HEALTH

Protein, Carbs, & Fat – How much do I need?

By BD Marie Hughes

Recently I spoke with some of my athletes at a local rowing club about nutritional requirements for training. There was much confusion about dietary intake from simply basic healthy living to what facilitates maximum sports performance.

Let’s take a look at what keeps you especially heart healthy on a daily basis.

Protein

Daily requirements:

.5 - .075g/lb wt/ day

Example:

Body weight of 130 lbs x 0.625g (mid point)

= 81.25g protein / day

Carbs

Daily requirements:

2g/lb wt/day

Example:

Body weight of 130 lbs x 2g

= 260g carbs / day

Fat

Daily requirements:

.5g/lb wt/day

Example:

Body weight of 130 lbs x .5g

= 65g fat / day

We most often underestimate our daily carb intake. Repeat after me, “Carbs are my friend”. You need complex carbohydrates to fuel your body. Other than some fats, you can NOT capture “energy” or “fuel” from any other food source. It never comes from supplements or vitamins. These are only marketing “claims”. Test drive your intake for a week. If you feel slow and tired at the end of 7 days, you haven’t been eating enough carbs. The best place to start is with multigrain bread – it packs a punch carb gram-wise.

You may be surprised about the high fat gram daily intake. Those little fat grams add up faster than you think. One Lean Cuisine micro meal can hatch almost 20 g of fat! That’s a third of what you need in a day! Essential fats such as olive oil, eggs, and nuts provide a reasonable balance to keep your needs in check.

Live Fit! Live Beautifully!

Welcome to Live Fit, Live Beautifully!!

This online magazine hosts articles and content related to fitness, health, beauty & fashion.

Your comments and feedback are welcome!

Sincerely,
BD