The Health & Wellness Blog

6-Week Slim-Down: Share your stories

Daniela Payne — Fri, 10 Feb 2012 19:47:11 GMT

With the 6-Week Slim-Down sadly coming to a close, and I'd love to congratulate each and everyone of you who followed the program. I would love to read your stories and hear what you have to say. Leave a comment below telling us about your successes and challenges, favourite or least favourite exercises, and which recipes you liked the best. So, what did you think about the 6-Week Slim-Down?

One lucky respondent will win a suite of awesome health books to keep you motivate, including:

• Pilates Practice Companion, by Alycea Ungaro
• Carrots 'N' Cake: Healthy Living One Carrot and Cupcake at a Time, by Tina Haupert
• Eat Your Way to Sexy: Start Losing Weight in Just 7 Days!, by Elizabeth Somer, M.A., R.D.
AND
• The Obvious Diet, by Ed Victor

I'll announce the winner here next Friday, February 17.

Also, winners of the 6-Week Slim-Down contest will be selected next week and notified by phone or email.

Thanks to all who participated. It was a blast!

Expert tips for maintaining a healthy diet for the long haul

Daniela Payne — Thu, 09 Feb 2012 20:11:07 GMT

The end of the 6-Week Slim-Down is quickly approaching, and though I'm satisfied with my results I'm worried how I'll fare long term. Healthy eating and exercise has almost become habit, but how do I maintain this attitude when I'm no longer attached to a program that reminds me to get healthy?

I checked in with Tina Stewart again, dietitian at Loblaw Companies Limited, to ask her advice on keeping a healthy diet for the long haul. She shares her answer to a few of my questions below.

It'll be hard to remember to do healthy things without the weekly reminder, but a few sticky notes around my desk will help!

Q: What are some tricks for maintaining healthy eating long term?
A: The first step is to acknowledge that healthy eating is a way of life and not a fad or a diet. It is important to focus on variety and balance and to remember the old adage 'everything in moderation.' All foods can fit, and I often advise clients to focus more on the foods they should include often such as vegetables and fruits instead of focusing on what they think they cannot have. The occasional indulgence is perfectly acceptable as long as you eat healthy most of the time.

Healthy eating does not happen by accident, so it is important to plan your meals and snacks. Meal planning and shopping lists are very helpful to keep you on track. Experiment with new ingredients and flavours to keep things interesting.

Q: Will healthy eating change the way we feel?
A: Absolutely! Healthy eating that focuses on variety and balance helps your body to function optimally. A well fueled body is able to help maintain your energy levels, help you think and sleep better, and potentially ward of sickness. You need to put the right fuel into your body to get the best performance!

Q: What are some of your favourite healthy snacks?
A: My favourite healthy snacks tend to be simple and easy to prepare. As a busy Mom to two boys, I need things that I can grab and go. At work, I like to have apples and peanut butter or Greek yogurt and granola. Nuts and dried fruits are also a great portable snack.

At home when I have more time to prepare snacks, cut up vegetables with a high protein dip are a great way to boost energy levels. A great high protein dip can be made with Greek yogurt mixed with my favourite reduced fat dressing. Another favourite is reduced fat cheese and whole grain crackers.

A good tip for portion control is to keep cheese strings or other pre-portioned cheese on hand. They are a great addition to any lunch bag and can be paired with fruit for a mid-morning or afternoon snack.

I'm so happy I checked in with Tina. Healthy eating long term and on the go seems like a breeze!

What are your tricks for eating healthy?

8 ways to boost your heart health

Daniela Payne — Mon, 06 Feb 2012 18:18:19 GMT

February is heart health month, so it's the perfect time to remind ourselves of the love and care our hearts need. Taking care of your heart should be a priority, as in Canada more women and men die from heart-related causes than anything else.

OK, so that's the bad news. Do you want to hear the good news? According to the Heart and Stroke Foundation, heart disease is totally preventable.

Did you know heart disease is preventable? Follow these eight steps to protect your heart from heart disease.

Here are eight ways to boost your heart health and help prevent heart disease:

1. If you're a smoker, it's time to quit. If you aren't, don't start, and limit your exposure to second hand smoke.

2. Make sure you get at least 30 minutes of physical activity a day. This could mean waking up 30 minutes early to go on a walk, taking up a sport or walking up your office building's stairs a few times a day.

3. Fatty fish, nuts, whole grains and fruits and veggies are all foods that will help lower your blood pressure. Controlling your blood pressure is imperative to a healthy heart.

4. Boost your heart health by maintaining a healthy diet. It's pretty simply, really, all you have to do is eat a diet high in fibre, can your five to seven a day of fruits and vegetables, and reduce your intake of processed foods and foods that are high in sodium.

5. Reaching your ideal weight will also help protect your heart, and if you've implemented step two and four, your ideal weight will be right behind you!

6. Stop the binge drinking. Reducing your alcohol intake will boost your heart health in no time.

7. It's time to get your stress levels under control. Take up yoga (checking step two off your list), get a good night's sleep, limit work overtime and make it a point to clear your schedule for much needed down time are all things that will help reduce your stress levels.

8. Keep your overall health in check by remembering to visit your doctor regularly.

How do you keep your heart healthy?

Slim Down With Susan Antonacci: Week # 6

Susan Antonacci — Sun, 05 Feb 2012 18:53:22 GMT

My Four Best Fruits!

As I forge ahead in the Canadian Living 6-Week Slim Down, I'm discovering fruits (ie., goji berries) that I've seldom included in my diet - and rediscovering old favourites that haven't made an appearance in my kitchen in a long time.

Last week I enjoyed a mouthful of fresh blueberries and the taste brought me right back to late summer at the cottage when I was a teen. My mom would toss us kids a bunch of baskets, pile us into the car and off we'd go to pick our own. They're just as delicious all these years later. But why is it they rarely end up in my shopping cart - especially considering how good they are for you.

Fruits are essential to our health, our resident registered dietitian Cara Rosenbloom reminded me recently. They're bursting with all manner of vitamins, they fill you up and many fruits are incredible sources of antioxidants, which can beef up the immune system and help prevent disease.

Here are the four fruits I've been eating in the last month and why they're good for you:

Apple:
• This easy-to-pack fruit contains antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. For maximum flavour, don't peel your apple.

Blueberry
• Blueberries are No. 1 in antioxidant activity compared to 60 other fresh fruits and vegetables. They may help lower the risk of developing Parkinson's and Alzheimer's.
(Another advantage of buying blueberries: they freeze well.) Check out one of our Tested Til Perfect Blueberry Recipes.

Goji berry
• Goji berries are a nutrient powerhouse, containing six vitamins, 21 minerals and a host of antioxidants. Some health experts believe goji berries can help prevent diabetes.

Orange
• This citrus fruit is a good source of folate, an important vitamin for pregnant women (not that I'm too concerned about that at this stage of life) and it may lower triglyceride and blood cholesterol levels (the latter IS important to me!)

For the complete story on fruits and what they can do for your health, read Cara Rosenbloom's article The top 25 healthy fruits.

What fruits are you including in your 6-Week Slim Down?

Prevent frostbite, hypothermia and frostnip - the easy way!

Doug O'Neill — Wed, 01 Feb 2012 17:23:54 GMT

How to Treat Cold Weather Injuries

By: Graduate intern Jennifer Shenouda
While every vacation comes with its own unique set of health risks, packing sunscreen for the beach is a bit of a no-brainer. But what if your heart’s set on a ski holiday or ice climbing excursion this winter or, for that matter, simply spending time outdoors in the winter wonderland with your friends and family?

Dr. Mark Wise, author of the book, “Travel Health Guide: Everything You Need to Know Before You Leave, While You’re Away, After You’re Back” has some helpful tips for how to spot and treat the nastiest cold weather injuries, so that you can enjoy your stay in winter wonderland.

1. Frostbite: Imagine the tissues in your body freezing and tiny ice crystals forming in your cells, that’s frostbite! Dr. Wise says that the places on your body that are at highest risk are those with the greatest exposure, as well as your extremities. Frostbitten skin looks white or bluish, and is stiff to touch. You won’t be able to move or feel the affected areas.
Stay warm tip #1: When bundling up for the outdoors, think of protecting your ears, nose, fingers and toes. Dr. Wise suggests having bandages or splints handy to warm up frostbitten parts.

2. Frostnip: A nip is usually thought of as a gentle warning, but in the case of frostnip it’s a red flag alerting you to the earliest stages of frostbite. Frostnip occurs when only the superficial layers of your skin freeze. Dr. Wise says that skin appears white or gray in light-skinned people, red or pink in dark skinned people, and feels numb.
Stay warm tip #2: Treating frostnip quickly is key. Affected areas can be immersed in hot (not steaming) water and bodies can be warmed up with clothing and soup.

3. Hypothermia: While taking a dip in a Nordic bath after a long day of snowshoeing sounds heavenly, when your core body temperature takes a dip below 96°F/35.5°C, it’s called hypothermia. Shivering uncontrollably and becoming disoriented are all signs of hypothermia. “The very old or very young, the intoxicated or those on certain medications may be predisposed to hypothermia,” warns Dr. Wise.
Stay warm tip: Getting out of the cold is crucial, as is removing anything wet from the body and bundling with blankets. Sources of heat can be applied to the person, but never directly onto the skin.

4. Chilblains/Trench Foot:
Chilblains and trench foot are less severe injuries resulting from a mixture of cold and wet conditions.
Stay warm tip: These cold weather wounds be treated similarly to frostbite, says Dr. Wise. A few extra pairs of socks tucked away in your suitcase is not a bad idea, either!

Stay tuned for Jennifer Shenouda's upcoming series on family fitness and heart health, scheduled to appear online during February's Heart Health Month.

If you have a question about travel health, post it below.

Safe travels.

Slim Down with Susan Antonacci: Week #5

Susan Antonacci — Sun, 29 Jan 2012 06:27:56 GMT

Laugh those pounds away!

So, it's the final stretch of our 6-Week Slim Down, and I'm walking along at a fairly brisk pace with my pal Donna, my heart beating fresh cool wintry air into my lungs, when my walking companion suddenly launches into one of her famous monologues. (She should be on the stage.)

"You know Susan," says Donna between energetic puffs, "I know the secret to losing weight. In fact, I should appear on the Ellen show as her guest fitness expert. I've just figured it all out."

I look sideways, inhale, try to stop grinning too widely, brace myself and wait to hear what she has to say.

I share with you three interesting takes on losing weight (and I bet dollars to donuts you've never heard these ones before):

1. "Visualization: Don't hold back. The melba toast crackers are actually loaves of French bread, the kind that is chewy on the inside and crusty on the outside. The water flowing from your tap. No, not water. Champagne from France. Oh, you don't feel like champagne? Fine, pop, then."

2. "Duct tape: I'm always amazed at the things you can do with duct tape. Make a dress, repair footwear, tape your mouth shut. I like to leave a small hole in it for a straw so I can still drink my water. Er, champagne, that is."

3." Breathe in, breathe out. No, not yoga. I like to stand outside a bakery, any bakery really, and just breathe in the fumes from the outside air vent. Do not under any circumstance walk inside the store and make a purchase. That is against the rules."

Half-way into our 40-minute speed-walk I am doubled over with laughter after listening to what I'm certain will form the basis of an upcoming best-seller called "Diets by Donna." And then it hit home: Of course, that's the key to exercise for me - fun, a bit of humour, enjoying the moment.

So I've resolved from now on to ensure there's a dose of laughter into each and every workout.

Of course, I'm by no means the first person to suggest that tickling the funny-bone of weight-loss is a healthy matter. Wasn't it Mae West who said: " I never worry about diets. The only carrots that interest me are the number you get in a diamond."

Be serious about your health, but that doesn't mean you can't have fun while you're losing weight!

Here are my 5 favourite diet jokes to give you a boost:

If you don't have a Donna in your life, try one of these on for size when you need a little levity during your workout:

1. "When we lose twenty pounds...we may be losing the twenty best pounds we have! We may be losing the pounds that contain our genius, our humanity, our love and honesty." - Woody Allen

2. "Inside some of us is a thin person struggling to get out, but they can usually be sedated with a few pieces of chocolate cake." - Author Unknown

3. "Avoid any diet that discourages the use of hot fudge." - Don Kardong

4. "I've been on a diet for two weeks and all I've lost is fourteen days." - Totie Fields

5. "I'm on a seafood diet. I see food and I eat it." - Author Unknown

My own (serious) update: I'm down 1.3 lbs this week. A little weight-loss, a lot of laughter...it's working for me.

How's your Slim Down going?

Amazing nutrition tips from an expert

Daniela Payne — Fri, 27 Jan 2012 20:40:06 GMT

Well, like you, we're full swing into our 6-Week Slim-Down here at the Canadian Living offices. Most of us are getting through it, but we all seem to have a few bad habits we can't seem to break. I, for instance, have a really difficult time avoiding reaching for a sugary treat at about 3 p.m. I know I'm not the only one who has this problem, so I though it was time to bring in an expert to offer some insight into why we do what we do!

This is SO what I do! I know the carrots are the right choice, but my mouth wants the cake.

Below, Tina Stewart, dietitian at Loblaw Companies Limited, answers a few of our most pressing questions about personal nutrition.

Q. We all know breakfast is the most important meal of the day, but how can we eat right when we're rushing out the door?

A: There are many benefits of eating breakfast regularly. Breakfast eaters are more likely to meet their daily servings from all four food groups and tend to maintain their weight as they are less likely to overindulge throughout the day.

The ideal breakfast should include both protein and fibre -- the combination will keep you feeling full until lunch time. The protein can come from eggs, nuts or dairy products such as yogurt or milk. High-fibre foods include fruits, vegetables and whole grains.

A healthy breakfast doesn't need to be extravagant or take a long time to prepare. Try something simple like a hardboiled or scrambled egg, whole grain toast and a piece of fruit or 100 per cent fruit juice.

For the days you oversleep, or are rushing to get to work on time, make sure you have breakfast-to-go items stashed in your car or desk. Low-fat cereal bars, canned or dried fruit as well as trail mix are great items to have on hand.

Two of my favourite breakfast items that also happen to be quick are instant steel cut oats with chopped walnuts and a Greek yogurt parfait, made with Greek yogurt, frozen berries and high-fibre granola.

Q. Sometimes we have to hit up the food court at lunch. How do we make the healthiest choice?

A. The food court can definitely offer a lot of variety, and despite that it's "fast food," there are still some healthier options available.

Here are some general guidelines to help you choose wisely when you grabbing a quick bite to eat:
• Steer clear of the high fat items such as french fries, deep fried chicken or shrimp. These can add a lot of calories in a relatively small portion size,

• Limit or avoid extra gravies and sauces and ask for any salad dressings or dips on the side. These condiments can add a lot of calories, salt and sugar.

• Resist temptation and decline the super size and value meals which often offer larger portions or extras such as bags of chips, cookies or extra large servings of soft drinks.

• Reach for lean portions of meat, poultry or fish and pair with side salads or steamed vegetables. Some good choices could include Chicken souvlaki with salad (dressing and tzatiki on the side), or stir fried chicken with vegetables. Submarine sandwiches with lean turkey or chicken and loaded with vegetables are also a great choice when you need a quick meal.

• Choose water over soft drinks as a beverage choice. You can easily save calories when you consider than an average can of cola contains as much as 160 calories.

Q. Most of us reach for that sugary treat to bump up our energy at that mid-afternoon slump. What are some healthier ways to get our energy up?

A: Snacks are often not planned for and tend to be impulse choices. The key is to plan for snacks, focus on variety and watch your portion size. Keep some healthy items on hand at work and home and make sure you plan for snacking throughout the day. Don't forget to keep your desk, purse and car stocked with healthy options so you are prepared when hunger strikes.

My favourite energy boosting snacks contain three things: protein, fibre and a source of carbohydrates. Try to include at least two food groups with each snack and focus on variety. The protein and fibre will help keep you satisfied until your next meal and the carbohydrates will give you the energy to keep you going.

Some great snack choices include hummus and whole grain crackers, an apple and natural peanut butter or reduced fat cheese. Home-made trail mixes made with nuts, dried fruit and a small amount of dark chocolate give a great mid-afternoon energy boost.

WOW! So much great advice here. I love the tips for afternoon snacking.

Stay tuned, because I'll have a few more great tips from Tina Stewart next week. She'll let us know how we can stick to our healthy eating long after the 6-Week Slim-Down is over.

How is your 6-Week Slim Down going?

Slim down with Susan Antonacci: Week 4

Susan Antonacci — Sun, 22 Jan 2012 15:59:45 GMT

10 easy ways to burn calories - by sticking around home!

Who knew my dog could become my life and fitness coach?

Each Thursday, my colleagues Donna, Erin, Lisa and Doug each take our turn on the weight scales. We empty our pockets, step out of our shoes, and off come boots, belts and any heavy sweaters. I worry that one day one of us will get carried away with our disrobing and shock the publisher.

This week, I was very surprised, if not puzzled, when I took my turn on the scales. My efforts in the Canadian Living Slim Down were obviously paying off: I was down 2.3 lbs. Hooray for me...but how?

I'm very proud of slim-down achievements so far!

If you've been following my 6-Week Slim Down Blog, you'll know that I've faced some challenges when it comes to sticking to my fitness routine. Cold weather, ice-covered walkways and too much procrastination. Then someone asked me how much walking I've been doing. Well, yes, I do what I call a 'fitness walk' up to four times each week. Surely that can't account for my recent weight-loss success.

But then I thought about some of the other activities that fill up my day - I just don't think of them as bona fide exercise but that's where the numbers add up. In addition to my fitness walk, I realized I do tackle a surprising number of other energy-burning tasks throughout the day, and that includes walking my dog Scooter.

There was a time just after Christmas when Scooter seemed to be in doggy doldrums: he just didn't want to go outside in the snow. Then the cold spell passed - and Scooter got a seasonal second wind. Twice in the last week he was at the front door waiting to go outside walking before I reached for my coat.

And there are other calorie-burning activities in my life that I tend to forget about - and I bet you do too!

For instance, I make a point of parking my car at the farthest end of the lot when I take my friend Annie grocery-shopping on Saturdays. By habit, I skip the elevator at work and take the stairs when I have a meeting up on the 5th floor. (It's not much, but it means I get an easy cardio work-out.) And I rely on my own two feet when I need to dart out to the corner convenience store when we're out of milk. No hopping in the car for me.

Did you know: a 155 lb. person walking a dog (slowly) burns 211 calories and that shoveling snow by hand burns 400 calories on a 140 lb. person? (These stats were reported by The Society for Vascular Surgery.)

Those numbers piqued my curiosity so I turned to Calorie Count web site to check out a lit of calories burned by home-based activities.

Here's a tally of the calories burned per hour by a 150 lb person:

Washing windows: 204 calories
Carrying groceries upstairs: 510 calories
Making a bed: 136 calories
Moving furniture: 476 calories
Carrying small children: 204 calories
Putting away groceries: 170 calories
Vacuuming: 238 calories
Washing dishes: 170 calories
Scrubbing floors: 258 calories
Sweeping the garage: 272 calories

So who knew that cleaning house and doing the dishes could help me get fit? On second thought, I guess I could just walk the dog a little more often. Trust me, my dirty dishes are nowhere as cute as my little dog Scooter!

Oh, and just a reminder: remember to download our 6-Week Slim Down Tracker. It's a great way of seeing clearly what calories you're taking in - and what you're burning.

Until next week, keep walking, running, doing squats...and ironing and carrying groceries...and walking your puppy.

Susan.

Slim Down with Susan Antonacci: Week # 3

Susan Antonacci — Sun, 15 Jan 2012 16:00:24 GMT

The Weight Game (or is it Weight Gain?)

(Courtesy: WikiCommons)

Whenever I'd come home from high school, bounce through the kitchen door and call out to my mom, "Mom, I've got good news, and some bad news," she'd invariably respond: "Give me the bad news first."

She was a wise woman.

So, marching to the beat of my beloved late mom, here's the bad news: I gained 1.5 lbs this week. Not the end of the world, my colleagues say, but I am supposed to be slimming down.

Okay, here's the good news - and also the confusing bit: my pants are looser. I honestly think I've lost an inch or more around the waist. Are the bathroom scales lying to me?

Three things I did right this week:

I did three motor-walks in the evening, one with my dog Scooter, and two on my own. The benefit: I slept like a lamb all week and woke up energized.
I enjoyed healthy breakfasts every day this week. The benefit: I wasn't ravenous by mid-morning which resulted in modest lunches and dinners.
Skim milk replaced whole milk in my fridge at home. The benefit: the jury is out on this one. My husband isn't keen on skim in his coffee, and a caffeine-deprived spouse....

Three things I messed up on this week:

I had late-night snacks. They weren't always excessive or over-the-top, but eating just before bed is never a good idea. Lesson learned: just don't eat after 8 pm.
I didn't exercise during the daytime itself, only at night. No lunch-hour walk. No running up the stairs in our office building. My butt was glued to the desk all day. Lesson learned: move it or you don't lose it, baby.
I helped myself to Food Director Annabelle Waugh's leftover slow-roasted pork belly. Granted, it was just the one over-indulgence but I ate it one night around 9:30 pm. Lesson learned: Avoid the Test Kitchen for the next six weeks.

Annabelle's slow-roasted pork belly

Three things I'm going to do next week:

I'm going to keep better track of my progress, or lack thereof. I'm going to download our FREE slim tracker to stay on top of my ups and downs.
I'm going to give some serious thought to keeping a diary. A recent health study says that women who journal stand a better chance of losing weight.
I'm going to watch -- and then try to do -- Pam Mazucca's Best Workout - Part 2. Watch this video and you'll be inspired. It includes the squat, the bridge, one arm row, bird dog and tree pose. I know I'll benefit!

Wish me luck for the upcoming week - and good luck to you. Post below and tell me how you're doing. After all, we're in this together!

Yours, Susie

Health book winner!

Daniela Payne — Sat, 14 Jan 2012 03:17:58 GMT

Congrats to tvialls! You've won the suite of fabulous health books. Tvialls said:

"I signed up for the challenge in order to getting back in shape after having my baby initially. However I realize now that I need to stay healthy while breastfeeding and I have 2 teen daughters that are looking at me to make the right food choices. I will be proud not only to regain my figure but to have incorporated healthy habits for my whole family."

These great health books will certainly help you and your family keep on track once the Slim-Down is over. Here's a reminder of what you've won:

Don't forget to sign up for the 6-Week Slim-Down today. It's not too late!

The healthiest place in Canada? The search is on!

Doug O'Neill — Fri, 13 Jan 2012 18:00:43 GMT

Vancouver or Moose Jaw or Medicine Hat or Fredericton or Taber or Powassan or Digby...?

Well, our national broadcaster, the CBC, has done it again - or rather, is doing it again. If you participated in last year's Live Right Now campaign that resulted in Canadians losing an astounding one million pounds, I think you'll be all over their next endeavour: to find 'The Live Right Now Capital of Canada."

In other words: what's the healthiest community in our country? Maybe it's yours.

“Since the launch of Live Right Now in January, more than 50 dedicated communities across our country have joined together to improve their overall health and quality of life,” said Kirstine Stewart, Executive Vice-President, English Services, CBC. “The level of commitment and dedication we’ve seen from Canadians nationwide has been truly inspiring – it’s going to be really tough to crown only one Live Right Now Capital of Canada.”

Not to toot our own horn, but a gang of us at Canadian Living embraced the Live Right Now Challenge last year and had a blast doing it. Our lesson learned: fitness can be fun. That's when it sticks.

CBC is going to find the community that most embodies the spirit of Live Right Now. You can nominate your own community starting today, Jan. 13. So what are the hallmarks of a healthy community? Think athletic activities, impressive lifestyle changes, infectious team spirit, plus commitment and dedication to getting and staying healthy.

Of course, it's apparent many Canadian towns and cities have what it takes to be healthy. When Kingston, Ontario can boast about the Kingston RoadRunners Association, and Burnaby, British Columbia residents ski, hike and cycle to their heart's content (literally) when they join the Burnaby Outdoor Club, and youth have access to the Mount Pearl Soccer Association, then you know the country is on the right track.

To nominate your community, submit your inspirational stories, photos and/or videos online at LiveRightNow.ca, or by email at LiveRightNow@cbc.ca.

Canadians from coast to coast to coast will be joining the competition. And the winning community will be announced by Live Right Now Ambassadors Steven and Chris in Ottawa on Canada Day. Stay tuned to CBC Television’s Steven and Chris for regular updates.

Maybe you're power-walking this season with your neighbors in Digby, Nova Scotia, or organizing a jogging club in your subdivision in the south end of Calgary. Perhaps your book club in Hamilton, Ontario will close the books and strap on pedometers to exercise the body in addition to the brain. Log on, tell your story to the CBC. One of you could be named the Live Right Now Capital of the country.

Who's it going to be Canada?

Slim down with Susan Antonacci. Week # 2

Susan Antonacci — Sun, 08 Jan 2012 16:36:25 GMT

Waging my war on weight loss!

Well, I hope all of you got through the New Year's all ready and eager to embrace 2012. If you read my post a week ago, you'll know I was full of vim and vigour now that I've joined the Canadian Living 6-Week Slim-Down.

"Portion control? Got it. Protein? No problem. But what about my pizza?" Editor-in-chief embraces the 6-Week Slim Down

I even promised to share my stats this week, so here they are (PLEASE be kind to me!):

Weight: 152 lbs.

Now, for the oh-my-gosh measurements:

Arms: 11 1/2

Breasts: 35 1/2

Waist 39 (Holy Toledo, what have I been doing lately?)

Hips: 38

Thigh: 22 1/2

My initial reaction after my colleague Donna took my measurements this morning: “Oh my goodness, I’m built like a sausage!”

However, I promised I'd do the entire six weeks so I'm sticking to it. The first week got off with a bang, but I'm afraid it ended on a whimper - first from my dog Scooter and then from me.

Here goes: it was cold and stormy night... Well, maybe I exaggerate a little. But it was definitely not the sunny snow-white week I was hoping for. There I stood at the front door Wednesday night after work, in rain coat and galoshes, with leash in hand. Only Scooter was nowhere in sight. My husband found our furry little friend beneath the bed. He didn't want to go out for our nightly walk. "Too cold, mommy" his canine eyes blinked at me.

What was I to do? I poked my head out the door, got a lash of bitter cold air in my face, and stepped right back in. It was my turn to whimper. "I think it's a might cold out tonight," I said to my husband, Greg. "Perhaps we'll do a double walk tomorrow."

Thursday night came, and, well, I just wasn't in the mood. It was a long day at work (my colleagues will tell you I'm an early riser), a couple-end-of day phone discussions that went on too long, then groceries on the way home from work... You get the picture? I just didn't have the chutzpah to get out for my brisk 60-minute walk. (Experts will tell you that a fast-paced walk not only burns cardio but it's a great aerobic exercise to get the heart pumping.) One of my concerned colleagues suggested I watch one of our own online videos for some low-impact workouts for beginners.

I did however, succeed in eating better last week. I turned to our own online stash of healthy Canadian Living recipes. High-fibre, low-fat yams have become my new best friend. And - though it was a struggle, I managed to avoid 'most' of the post-Christmas cake that found its way into our office lunch-room. I also made a point of including yogurt in my breakfast (you should consider it, too, the benefits of yogurt are amazing!).

But it's the motivation I need help on: I did get a few pointers from Dr. Joey Shulman whose online article "Healthy Eating Strategies for Sticky Situations." I swear she had ME in mind when she wrote that one. You folks, I'm sure, have all been through this before. What's your secret? Help me P-L-E-A-S-E!

What I'd like your help on:

1. How do you stay faithful to your exercise when you simply 'aren't in the mood'?

2. What do you to do keep fit when it's cold outside. (You know that classic nugget, "Baby it's cold outside..."? I'm afraid I've been singing it for the last week and my family is ready to revolt.)

3. What's your suggestion for those days when you're just plain knackered? How do you still manage to get yourself to the gym or outdoors for exercise?

4. And last but not least, how do you encourage your cute little puppy dog that leaping up onto the bed does not constitute a work-out?

I simply must put an end to the dog days of January and get back to my exercise plan.

I'm waiting for your advice. AND THANK YOU! (And Scooter thanks you!)

Slim down in just 6 weeks! (and a giveaway)

Daniela Payne — Thu, 05 Jan 2012 14:49:04 GMT

I've got a great way you can meet your weight loss new year's resolutions - join Canadian Living's 6-Week Slim-Down. The program started this past Monday, but it's not too late to join so make sure you sign up today.

The Slim-Down program will become your best workout buddy and motivational coach over the next few weeks. Whether your goal is to lose weight, eat better or simply improve your overall health, we’ll help you meet it. The program runs until Tuesday, February 14, 2012.

Join the 6-Week Slim-Down today!

You could win a fantastic prize pack!
Sign up today and you’ll receive a newsletter every Monday morning with your weekly slim down plan chock-full of weight loss tips, the latest nutrition information, expert fitness advice and healthy Tested-Till-Perfect recipes. You’ll get an exclusive extra calorie burning tip with each newsletter!

Plus, everyone who signs up is automatically entered to win one of six prize packs containing a $100 President's Choice gift card, $100 worth of President's Choice Blue Menu products, and one Nike+ SportBand. Each prize pack is valued at $280. You can find more information on the prize packs here.

Also, I'm giving away a suite of 4 health books to a luck winner. Simply tell me if you've signed up for the 6-Week Slim-Down and why. You could win:
• Pilates Practice Companion, by Alycea Ungaro
• Carrots 'N' Cake: Healthy Living One Carrot and Cupcake at a Time, by Tina Haupert
• Eat Your Way to Sexy: Start Losing Weight in Just 7 Days!, by Elizabeth Somer, M.A., R.D.
AND
• The Obvious Diet, by Ed Victor

I'll announce the winner of these 4 books here on Friday Jan 13.

Slim Down With Susan in Just 6 Weeks!

Doug O'Neill — Tue, 03 Jan 2012 17:44:01 GMT

Day One: Canadian Living Slim-Down

A close friend in her 40s has been telling me she’s suddenly having a big problem with nouns and names. “I keep forgetting,” she said the other day, “Someone’s name will be on the tip of my tongue and I can’t spit it out. Susie, it’s the same for, you know, things…stuff…like, what d’ya call it…yeah, the thing, you know the refrigerator – no I mean Blackberry. Yes, that’s it.”

Nouns and names? That’s nothing compared to the struggle I’m having – with numbers. They keep changing on me. What was a zero has mysteriously morphed into a 6 and without any warning that 6 became a 10. I’m talking dress sizes. My dress sizes. When did they change the numbering system? Was I left off that email? It’s like the New Math all over again. I’m completely baffled.

I know I wore that size 6 black cocktail dress at my sister-in-law’s birthday…oh…just last year. So why didn’t it fit a few weeks ago? Why did I feel like a shrink-wrapped sausage? And who stitched that double-digit 10 on the dress I wore to work today? What gives?

My husband, ever so vigilant and considerate of my health, gently suggested the other day, with a little nervous laugh, whether my issues was with numbers or nachos? I can’t imagine what he was referring to. (What’s a little late-night snack while watching the news. A girl’s gotta eat.)

Instead of a night course in math, I’m embracing another lesson plan: Canadian Living’s 6-week slim down. Now, 6, that’s a number I can handle, especially when it promises a solution to my problems.

My problems? Well, granted, I’ve put on a few extra pounds, and I just don’t have that oomph in the morning these days. And, quite frankly, it’s been getting me down a bit. And that’s what this Slim Down program is going to help me with: smaller waist, fewer worries, more energy. It’s important to feel good about yourself and, of course, that often starts with looking good – in your own eyes.

And here’s another number I’m loving: 5.

5 easy ways I’m going to start living healthier today!
1. Exercise – girls just want to have fun! No earnest drills for me. I’m choosing some cardio work-outs that are easy to follow and enjoyable.

2. Better screen time: Sure I’m going to watch my fave movies (Cher was absolutely amazing in “Moonstruck”) but I’m also going to pop a few video workouts into the DVD player from time to time. And I’m going to invite a girlfriend over to join me.

3. Nix the noodles and nachos – get more greens! I’m cutting back on carbs and starch and filling up my plate with more fruits and veggies. And this Warm Mixed Vegetable Salad will be the way to go:

4. Walk the talk: No one loves a kaffee klatch more than I do, but who says I can’t talk to my best girlfriends – and get a little walking in at the same time. Each Sunday my pal Donna and I are going to hit the walking paths near my house in west-end Toronto. Friendship, some laughs and a little gossip will make the exercise all the more enticing!

5. 100 and counting! Getting back to my problem with numbers, I’m going to tackle another one. I’m going to cut 100 calories in 10 different ways! You can too. Check out “How to trim 100 calories and effortlessly lose unwanted pounds.

I’ll be updating along the way so please check in with me – I can’t wait to hear about your experiences, as well. I look forward to talking to you!

The big reveal: In my next post, I'm going to post my after-holiday weight.

Slim down with Susan Antonacci - Week # 1

Susan Antonacci — Sat, 31 Dec 2011 12:00:31 GMT

And here’s another number I’m loving: 5.

2. Better screen time: Sure I’m going to watch my fave movies (Cher was amazing in “Moonstruck”) but I’m also going to pop a few video workouts into the DVD player from time to time. And I’m going to invite a girlfriend over to join me.

I’ll be updating along the way so please check in with me – I can’t wait to hear about your experiences, as well. I look forward to talking to you!

The big reveal: In my next post, I'm going to post my after-holiday weight.

Have you signed up for the 6-Week Slim-Down yet?

Save time, get fit: take the stairs

Wendy Graves — Fri, 23 Dec 2011 13:00:56 GMT

How long are you willing to wait for an elevator?

According to a recent study by a team of doctors in Saskatchewan you could save up to 15 minutes a day by taking the stairs instead. The research was published in the “Holiday Readings” section of the Canadian Medical Association Journal, an annual segment reserved for “quirky research, humorous satires and witty musings.”

Four staffers at the Royal University Hospital in Saskatoon took a total of 56 walking trips and 336 elevator trips. The results? It took twice as long – 37.5 seconds – to get to the chosen floor by elevator versus the stairs.

While the study does have its limitations – only four participants; a 7-storey hospital is quite different than a 50-floor office building – it also makes a good point: sometimes it’s just easier to walk.

: Climbing stairs: good for your health…and your time (image via Wikipedia)

Here are 5 more reasons why you should hit the stairwell:

• It’s a free workout. With no special equipment required, it’s the cheapest way to burn off some calories. And it's an easy way to sneak some exercise into your day.

• It can be a full-body workout. Last year the Globe and Mail reported on a study from Italy that showed how to amp up your climb:

“Among the notable insights of the Italian study is that using the handrails to haul yourself up turns the activity into a full-body workout much like rowing, resulting in a “global, maximal effort.” About 80 per cent of the power you exert goes to raising your body against the force of gravity; 5 per cent goes to whipping your limbs back and forth, and the remaining 15 per cent goes toward running tiny semi-circles at each landing."

• It can prolong your life. According to a three-month-long British study published in 2008, volunteers who regularly used the stairs instead of the elevator showed improved lung capacity, blood pressure and cholesterol readings. Their weight, body fat and waist measurements also dropped. What does that all mean? Researchers suggested these improvements decrease a person's chances of dying young by 15 per cent.

• It’s good for your HDL Yep, active stair climbers can improve their amount of “good” cholesterol.

• It’s a calorie killer. Check this stat out: by walking up stairs you burn almost 700 per cent the number of calories you'd burn twiddling your thumbs in an elevator.

Do you make it a habit of choosing the stairs over the elevator? And what is your stairs threshold – how many flights are you willing to walk up or down instead of taking the elevator?

Top 5 new year's resolutions

Daniela Payne — Tue, 20 Dec 2011 16:40:31 GMT

Do you make new year's resolutions? Will you be making any this year? I rarely do, but this year I've decided to commit to taking my dog out for longer walks, no matter what the weather is like. We'll both benefit from that. Perhaps you're looking for some inspiration for your new year's resolutions. Find a list below of the top 5 new year's resolutions for 2012!

2012 will be the year of the long dog walk! It'll be good for me and my pooch.

1. Quit smoking
Health Canada estimates that smoking is related to over two dozen diseases and conditions. It is also the leading causes of preventable deaths. There's no time like the present to give up this addictive habit. Here are some tips on how to quit smoking.

2. Go on a half hour walk every day
Dr. Mike Evans got a lot of attention last week for his clever YouTube video called 23 and 1/2 hours: What's the single best thing we can do for our health? And do you want to know what that single best thing is? It's so simple! It was in front of our faces all along! Go on a half hour walk every single day.

In his video, Dr. Evans lists the myriad of health benefits walking has, including a reduced chance of dimentia and Alzheimer's by 50 per cent, reduction in anxiety by 48 per cent, reduced symptoms of depression by 30 per cent, and is the number one treatment for fatigue. Pretty amazing, right? His video is a must-see. You can watch it here.

3. Cut back on your sodium intake
Us Canadians consume over 3,400 mg of sodium a day, and that is more than double the amount we need. Too much sodium can lead to high blood pressure, risk of stroke, kidney disease and heart disease. Now's the time to cut back on your sodium intake. One easy way is to reduce the amount of processed food you eat, where, according to Health Canada, more than 75 per cent of the sodium we consume is found.

4. Wean yourself off relationships with toxic friends
Toxic relationships do nothing but make you feel bad about yourself, and who needs that? Put your own personal health first and start spending less time with the people who make you miserable, and more time with the people who make you feel happy and loved.

5. Join our 6-Week Slim-Down
Start the new year off right with Canadian Living's 6-Week Slim-Down program. You'll get weight loss advice, nutrition tips, fun workout videos and healthy recipes delivered to your inbox every Monday for six week! Plus, you could win a fabulous prize pack containing $100 in President's Choice gift cards, $100 worth of President's Choice Blue Menu products and a Nike+ SportBand valued at $80, simply by signing up. Take charge of your health and sign up today.

What's your new year's resolution?

5 ways to avoid overeating this holiday season

Daniela Payne — Mon, 12 Dec 2011 20:11:12 GMT

'Tis the season, my friend, and for that reason I'm at some sort of holiday celebration almost every other day from now until Dec. 26! I love the holidays. I love the socializing, festive cheer, twinkle of holiday lights and the gift exchanges. But I also love all the hors d'oeuvres, irresistible sweets and the free flowing wine ... a little too much!

I find it very tough to stay on track during this time of year, but I'm determined not to let the holiday season derail all my healthy eating efforts. I've outlined a few ways to avoid overindulging this holiday season. What do you think?

Three things I love about the holiday season: Friends, gift exchanges & sparkling wine.

5 ways to avoid overeating this holiday season
1. Eat before I head to the party
If I enjoy a light snack before the holiday party, I won't arrive ravenous and stuff my face with the entire buffet table (this has happened on too many occasions!). An apple with peanut butter is a great option because the protein will do an nice job of making me feel full for a little while.

2. Stay hydrated
If I'm well hydrated throughout the day, I won't feel as hungry. Also, I'll be sure to enjoy a glass of water between each cocktail so I don't drink too much, and remain hydrated throughout the evening.

3. Fit in a workout
This is key! If I'm able to fit in some exercise I won't feel so guilty when I enjoy to odd baked treat. And, when I feel fit, I generally pay more attention to what I'm putting in my body. Staying in shape will also help help keep my immune system in great condition during an often stressful season.

4. Indulge just a little
I'm not going to totally cut things out. That will only make me crave things more, and that would be pure torture. Instead, I'll fill up a small plate with lean protein, veggies and a few treat foods.

5. Set a drink limit
Alcohol can cause us to pack on the pounds! I also notice that when I enjoy a few too many drinks, I head to the food table a little too often. This year I'll set a drink limit at each holiday party. Alternating my boozy beverages with still or sparkling water will help on my quest to cut back.

How will you take care not to overindulge at this year's holiday parties?

Are you too busy for healthy living?

Daniela Payne — Tue, 29 Nov 2011 15:46:53 GMT

Half of the respondents to a recent survey by The Heart and Stroke Foundation admitted to not having enough time to exercise and eat healthy, despite knowing these actions can help ward off conditions like heart disease and stroke.

Many cite long commute times, busy family lives and stressful careers as reasons why they can't find time to lead a healthy life.

Do you watch too much TV?
Experts from The Heart and Stroke Foundation believe time can be found if Canadians opt for implementing healthy living strategies instead of watching so much TV.

Stats Can has noted that 29 per cent of the Canadian population over the age of 20 spend at least two hours a day in front of the television. The Heart and Stroke Foundation recommends using some of this time to exercise or cook a healthy meal.

The Heart and Stroke Foundation predicts heart disease and strokes can be reduced by 40 per cent with simple lifestyle changes such as eating right, doing at least 150 minutes of exercise a week and quitting smoking.

Looking to make some changes? Check out these delicious, healthy recipes your whole family will love. Also, discover these great tips for staying fit this winter.

Do you find it hard to find the time to eat right and exercise? How do you fit it in?

What do you think of the new breast cancer screening recommendations?

Daniela Payne — Fri, 25 Nov 2011 21:12:23 GMT

Canadian Task Force on Preventative Health Care has laid out some new recommendations for breast cancer screening. In a bid to curb over diagnosis, the task force has suggested some ways to scale back screening so as not spend on unnecessary biopsies, mastectomies, and other treatments.

Here are some of the recommendations:

• Mammograms will now be performed on women between the ages of 50 and 74 every two to three years, instead of yearly on women between the ages of 50 and 69.

• It is recommended that women under 50 receive no mammograms (currently it's normal for women over 40 to get yearly mammograms)

• It's suggested that doctors no longer perform breast exams

• Physicians are to suggest women no longer examine themselves for breast lumps

• Women between the ages of 70 and 74 are encouraged to get mammograms every two to three years. Under the current guidelines, mammograms are not recommended for this age group at all.

It is important to note that the Task Force's recommendations do not apply to women who have a family history of breast cancer, or those with the BRCA1 or BRCA2 genes.

Speak to your family doctor and come up with a system that's right for you.

What do you think of the new recommended breast cancer screening guidelines?

8 tips for maintaining fitness motivation

Daniela Payne — Fri, 11 Nov 2011 16:00:42 GMT

It's getting colder out there. And the heat isn't working in my house right now. It's IMPOSSIBLE to get out of my beloved sweat pants, put on running clothes and head out on a jog. I guess it's happening, winter is in the air and I'm slowly flushing my fitness motivation down the toilet. It's sad. I worked so hard this summer and I'm about to kiss all those great results goodbye.

I need help.

It's a good thing our trusty Facebook friends came to the rescue and offered up their tried and true tips for maintaining fitness motivation.

It just took a little encouragement to get me into my running shoes and out the door!

Here are 8 encouraging tips for maintaining fitness motivation
1. Sasha Dunfield: Finding something I love - that way it doesn't feel like exercise!

This is such great advice. There's no sense in working hard at something you don't like. I also subscribe to the thought that if you're sick of your fitness routine, then switch it up.

2. Vanessa David Kenyon: Seeing the changes in the mirror.

So true! Even if the change is really small it's so rewarding when you see your hard work is paying off. This works the other way around too. If you've spent a lot of time sitting on the couch eating potato chips (who me? never!), you may start noticing that little belly growing ever so slightly ...

3. Debbie Fackrell Perkins: I've worked out my entire life (I'm 46); it's a habit, like brushing my teeth. I realized a long time ago the state of my health and how I look/feel is largely in my hands. I'll do what it takes to stay vibrant as I age -- I owe it to myself and my family!

I find this so motivating. I always see women who are older than me who are super fit, and out and about exercising, and I always hope that I'll be one of those ladies when I'm 50. This tip alone got me out of me sweats and into my running tights.

4. Lindsay Coulter: Grab a friend

There's nothing more motivating then exercising with a friend. It's like social hour with a little sweat. Not only can you chat and spend time with someone you love, but you'll also feel accountable to someone.

5. Lynz Danielson: Commit to every morning, same time. I do the treadmill for 45 minutes before I do anything else around the house and yard. It has become a routine and now I feel guilty when I am delayed or must miss.

I love the idea of getting your workout over with first thing in the morning, then you don't have to worry about talking yourself into it later in the day. Now, if it wasn't for that darned snooze button ...

6. Louise Aspden: I learned to teach ZUMBA this year at 50 years old...first time I have ever been this active! Now I enjoy the benefits and love watching others enjoy them too!

Further evidence than learning something new will boost your fitness motivation!

7. Tianna Jade Albrecht: Registering for a paid class and feeling obligated to go because I spent the money on it!

Good idea! No one likes to waste money. Yet another thing to hold you accountable.

8. Angi Regan: I run so I can eat whatever I want!! seriously!! love that!

OK. So you mean if I keep up with the running I won't feel so guilty about that delicious Green & Black's chocolate bar I ate last night? Alright, that's it. I'm heading out the door this very second ...

What's your fitness motivation?

Words of wisdom from a breast cancer survivor

Daniela Payne — Fri, 04 Nov 2011 15:36:15 GMT

The kind folks at Touchwood PR recently sent me an advance screening of a an incredibly moving film called About Her - a film that tells the story of nine young women who have had to deal with a diagnosis of the aggressive type of breast cancer known as HER2+. It's no secret we've all had to deal with breast cancer in some capacity. It's been over seven years since my mother passed away from breast cancer (she fought very hard for close to 15 years!), so watching this film was quite emotional for me. I also learned a lot!

If you live in or around the Toronto area you can catch About Her (along with some other fantastic films) at the Breast Fest film fest, taking place from Nov. 18-20 at Toronto's Royal Ontario Museum. About Her is the film festival's closing feature.

I was lucky enough to be able to ask Karyn Erik, one of the women from About Her, a few questions about her experience. It was a rather long Q&A, so I apologize about the length of this post. The information is so pertinent and moving, I wanted to share it all with you.

The brave women featured in the documentary About Her.

Q&A with Karyn Erik
1. What was the moment when you knew something wasn't right?
In June of 2008, I went to a Rethink Breast Cancer fundraising event - just for a fun girls' night out. We had a great time but I came home with lots of information and decided to check my breasts. I found the lump that night.

When my doctor sent me for an ultrasound, the technician suddenly got very quiet and said she was going to get her colleague. When they were both back in the room, I admitted feeling a little scared. One of them said, "None of us know when it's going to be our turn." I had about four more weeks of tests before the diagnosis, but that's the moment when I knew.

2. Have you changed how you live your life since your original diagnosis?
I've definitely changed the way I live my life - although I find it ebbs and flows as time passes. At first, I had a really hard time with food. It felt like what I ate was the one thing that I had control over, so I read every book I could get my hands on and cut out red meat, all sugars, alcohol and dairy, but with three young kids at home it was too much. Plus, I enjoy those foods. So, now I feel like I'm super conscious of what I eat but it's all in moderation.

Exercise is also now something that MUST fit into my schedule. I also take time once a month to see a Reiki practitioner.

What I'm struggling with the most at this point (three years after diagnosis) is trying to regain the enjoyment in life. I have been living with constant, nagging fear for the past three years that is taking away from the life I'm living right now. I'm working hard at letting go of some of that fear and laughing again - but it's hard.

3. In your experience, is cancer a four letter word?
Absolutely - cancer is my ultimate "four letter word." Before cancer, I was blissfully happy, married to a great guy with three healthy (and busy!) kids. Although I may have complained about the lack of sleep or the messy house, I didn't realize how wonderful it was.

I lost my innocence after I was diagnosed - and I'll never get that back. I have had the opportunity to meet and work with some incredible people since being diagnosed, and someone once asked me if I was 'glad' that I had cancer because of everything it brought into my life. Not a chance. I would give up any of my experiences in the past three years to go back to the naivety I had before.

4. How would you advise people treat or help a friend who has been diagnosed with cancer?
It's hard to advise people on how to treat or help a friend who has been diagnosed with cancer because in my experience, everyone reacts to it differently. Some people never discuss it with anyone; some people will talk to everyone about it; some people don't tell their kids; and in other families, it's open knowledge.

I think you need to take your cues from the person.

In particular, instead of saying: If there's anything I can do, please let us know, pick something and run with it. Say: I'm bringing dinner on Thursday night. I would have said no if you asked me, but I don't know how we would have coped without the dinners people brought us.

Or if you know it's a 'good' week on the chemo schedule, call and say: We're going to the movies on Friday night. I'll pick you up at 7. I couldn't have organized anything while in treatment because I was too tired, too sick - but I loved feeling 'real' by going out with my friends from time to time.

My other big fear was becoming "Karyn-who-has-breast-cancer". I remember noticing a woman who was obviously going through chemo as well. I asked my friend who it was and she said, "Oh, you mean the woman over there with the great butt?!" I loved my friend at that moment because she saw my fear and was able to cut through it with humour and remind me that there was more to me than a bald head.

5. What advice would you give a young women who is going through something similar?
What helped me cope with breast cancer is Rethink Breast Cancer. They're a Toronto-based charity that works with women 40 and under who have been diagnosed with breast cancer. They run family support groups that myself, my husband and our three children attended. We were connected with councellors, a Child Life Specialist, as well as other young women who I continue to be in touch with.

They also run monthly drop-in session where you can connect with other young survivors. If you're not in the Toronto area, they are starting up branches in other major Canadian cities and they also have some online resources. I was really open to connecting with young women, even if it was via email, because it normalized what you were going through. When you have breast cancer at a young age, you really don't feel so normal when all the other moms are talking about trips and renovations and you are talking about your wig.

I guess the other thing I would suggest is to accept help. It's really hard to do since this is the time in our lives when we're supposed to take care of parents, kids, etc. But accepting the love and support that surrounded me at that time actually touched me profoundly. People want to help and if you accept it and allow yourself time to heal, hopefully you can be the one helping later.

6. What's one (or two, or three) of the most important things you've learned through your experience with cancer?
I learned that I'm mortal. That sounds strange, but I think I thought that I could control how long I live - and I can't. This realization, of course, affects how you live your life, who you choose to spend your time with, and your priorities - because life is too short.

I also learned what love and friendship means. Our community put their arms around our family and didn't let go. I spent days following friends around because I was so scared, I couldn't put one step in front of the other. My husband listened to the same spiraling fearful conversation every night and calmed me down every single time. This also affects how I live my life now - sometimes you have to pull someone along with you for a while - and maybe that's more the essence of friendship than being there during the happy times.

I think I'm also trying to learn ways to 'give back'. Women are great at sharing ways to get through breast cancer treatments so that the next woman might have an easier time of it. I won a grant through Rethink Breast Cancer to create a book for kids to help explain the changes in their family while Mommy goes through treatment. I couldn't find a book that said what I wanted to say - maybe other women will have this resource to help them.

Thanks for sharing your story with us, Karyn!

10 ways I'll remind myself to stay on track this Halloween

Daniela Payne — Mon, 31 Oct 2011 14:35:37 GMT

Happy Halloween to all my healthy friends out there!

I love Halloween - and it's not because I get to dress up, carve a pumpkin, roast pumpkin seeds or hand out candy to cute neighbourhood kids - it's because I get to rummage through the Halloween candy box from the store and pick out all the Coffee Crisp chocolate bars, and unconsciously devour them all IN ONE EVENING.

And then I'll feel gross and guilty for a good 24 hours. And I'll kind of hate myself for a little while because I'll have just derailed myself from good nutrition track.

Does this happen to anyone else?

Coffee Crisps will be the death of me!

Here are 10 things I'll keep in mind tonight to keep me from overindulging as I'm handing out Halloween candy.

1. The more chocolate I eat, the more chocolate I crave. It's like it undoes all my hard healthy-eating work!

2. Sugar highs rock, but sugar lows sure suck!

3. My teeth will sing from all the sugar and feel furry. Gross.

4. The calories will go straight to my hips.

5. Eat dinner before I hand out candy - that way I'll be too full for chocolate (right?).

6. Remember that I bought the candy to hand out to the kids, not to eat all on my own.

7. Invite my sister over to help me hand out candy. Maybe I won't eat as much junk for fear she'll judge me?

8. Remember that I'm in control.

9. Give the left overs to my partner to polish off. I'm sure he'll finish them up before end of day tomorrow! And for some reason the chocolate never seems to go to his hips. Grrrrr.

10. Allow myself to select 4 of my fave mini-sized treats to enjoy - two for tonight, and two for tomorrow. I'm allowed to treat myself a little bit.

How do you try to stay in control when you have a bowl of Halloween candy starting you in the face?

5 mushroom health benefits plus 5 delicious mushroom recipes

Daniela Payne — Fri, 21 Oct 2011 18:39:20 GMT

Mushrooms are delish! I love them - sauteed, in soup, on pizza, even raw. One day I hope to be able to forage around the Canadian wilderness and pick out the edibles from the poisonous, take my basket of goods home and cook 'em up for dinner.

And you know what else if so awesome about mushrooms? They're sooooo good for you. Read on for reasons why you MUST include mushrooms in your diet.

Yum yum mushrooms. You're healthy AND delicious!

5 ways mushrooms will boost your health
1. Mushrooms contain antioxidants, which is what helps your body fight off free radicals and may help decrease your risk of cancer. Portobella mushrooms contain the highest amount of antioxidants, followed by white button mushrooms.

2. One hundred grams of crimini and shiitake mushrooms contain 45 per cent or more of the daily recommended amount of selenium. A heightened level of selenium will help protect you against bladder cancer.

3. Crimini mushrooms contain lots of phytonutrients, helping keep our immune system healthy and strong.

4. They'll help boost your heart health because they contain vitamin B1 and B6.

5. According to Mushrooms Canada, "Mushrooms contain conjugated linoleic acid; and CLA suppresses a natural substance in the body called aromatase. By blocking aromatase, physicians can reduce the levels of circulating estrogen in post-menopausal women. That is important because, according to the Canadian Cancer Society, high levels of estrogen are associated with a higher risk of breast cancer."

Did you know?
• One portabella mushroom has as much potassium as a banana
• Mushrooms are grown year-round in Canada
• They're an edible fungus
• The Egyptians thought eating mushrooms would make them immortal - and they weren't even available for the common folk to eat!
• People who forage for mushrooms are known as mycophagists
• They can be used to dye wool and other fibres (What?! That's crazy!)
• China is the world's largest commercial producer of mushrooms
• 'Shrooms don't require any sunlight to grow
• A baked potato topped with sauteed mushrooms is ridiculously delicious

5 mouth-watering mushroom recipes
1. Marinated Mushrooms
2. Lots of Mushrooms Lasagna
3. Stuffed Portabella Pizza (from Oh She Glows)
4. Mushroom Walnut Pesto Tart (from Oh She Glows)
5. Vegan Cream of Mushroom Soup (from Joy the Baker)

How do you most enjoy mushrooms?

How to fit exercise into your day

Daniela Payne — Tue, 18 Oct 2011 19:25:21 GMT

Fitting exercise into your day is possible. Trust me! I learned from Julia James, a certified life coach out in Vancouver, B.C. Her best tip? Ditch your preconceived notion of exercise and do a little self exploration to find a type of fitness that works for you. Read on for more great ways to prioritize and make fitness fit!

Feeling like there aren't enough hours in the day?

1. Though exercise is incredibly important, many women find their lives too hectic to fit it in. How would you advise them to make room for physical activity?

We often have preconceived notion of what exercise should be. Many women think they have to take a class or work out at the gym for an hour three times a week, and when they can't fit that into their schedule they feel like a failure. I recommend you let go of this ideal for a moment and check in with yourself: What kind of movement brings you joy? Once you reconnect with the joy of movement, you will naturally want to do a little more each week.

2. How can regular physical activity contribute to a balanced life?

Our bodies naturally want to move. We are simply not designed for the sedentary lifestyle most of us lead. Moving our bodies in the ways we enjoy most helps us relax and recharge. When we are relaxed and energized we feel more balanced and happier.

3. How do you recommend busy women determine what's important to them?

Make sure you put yourself and your well-being at the top of your priority list. Ask yourself: What brings me joy? What makes me feel energized? What helps me relax? And then do at least one of these activities every day.

Putting yourself at the top of your list means letting go of other things that are less important. Take a careful look at your priorities and let go of the things that don't really matter or can easily be done by someone else.

4. What are some ways women can abandon the guilt they feel when spending time doing something that's important to them (and, say, leaving dinner to the kids and husband; leaving work on time; hiring a babysitter for the evening)?

When you take care of yourself you are doing everyone a huge favour. Your family, boss and colleagues all benefit from you being at your best. If it is hard for you to set boundaries and say no, remember that you are not only doing it for yourself, but for them.

5. Have you found that women find a sense of relief when they start considering themselves a priority?

Women who consider themselves a priority have accomplished a tremendous shift. They not only feel a sense of relief but also a sense of joy. They have shifted away from feeling resentful and frustrated and are now feeling more energized and happy. Magically their husbands, kids and colleagues also feel happier.

Women who have created this shift in their lives realize how much their mood influences other people's well-being. They know taking care of themselves means taking care of everyone.

Thanks, Julia!

How do you fit fitness into your life?