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more intensely with fewer repercussions. And they’re Ashwagandha: exactly what a mom might need—not just athletes! Essential in your parental toolbox for managing stress Ashwagandha – One Herb, Many Benefits! By Caitlin Rivett-Carnac Among the adaptogens, ashwagandha stands out as unique. It is a marvelously e ective herb on many Finding Balance in Your Life as a Mom levels. Used for many centuries in Ayurvedic medi- Being woken up at whatever moment in the night, cine, the traditional medical system of India, ashwa- constantly being told “I’m hungry,” running kids from gandha has been described as nature's wonder herb. one activity to the next, taking care of laundry and meals… this is life as a mom. It is easy for stress to creep A relatively recent placebo-controlled clinical trial of Ashwagandha in. As a mom, it is important to engage in a bit of self-care ashwagandha that examined 64 patients with a history along the way. Often, when we think of self-care, our of chronic stress found that the treatment group minds turn to things like going out for an afternoon of showed significant reduction of stress scores relative shopping or treating ourselves to a specialty co ee to the placebo group. As well, ashwagandha is a Rooted in history. or a manicure. While all these things are compelling alternative for dealing with good and helpful, self-care needs to be a anxiety, which often accompanies part of our daily routine. We can stress. A systematic review of five achieve this by making healthy human clinical trials that tested Nature’s ultimate adaptogen. choices for ourselves through ashwagandha as a treatment for eating nutritious food, exercising, anxiety and stress found an and getting adequate sleep. improvement in symptoms as Ashwagandha is nature’s wonder herb. These choices may not be as compared to placebo and much fun as taking time away cognitive-behavioral therapy, Not only does it support brain health, from the family, but this is where for example. Stress has been self-care starts. As a mom of linked to obesity, because it energy, athletic performance, sexual three little ones, prioritizing this elevates hormones like cortisol. type of self-care can really make a This leads in turn to problems function, and fertility, but its anti-stress di erence to how I feel and interact such as increased food intake, with my kids. Another avenue resulting in weight gain and and adrenal-balancing properties promote towards self-care is taking the right metabolic syndrome. A further trial herbal products to keep your body and suggests that ashwagandha can be used a general feeling of well-being. energy as balanced as possible. for body weight management in adults under chronic stress. It’s not surprising either that One herb, many benefits. Adaptogens – Aid Towards a Life of Balance among the many impressive strengths of this wonder Herbs are powerful and wide-ranging in their impact, herb are its potent tonic e ects on sexual function and helping us to live our best. There are specific herbs fertility in both men and women. Also, it has remark- called adaptogens, “adaptogen” being a term that was able neuro-regenerative properties, helping preserve coined by Russian scientists to describe certain the health of the aging brain and nurture the nervous powerful plant remedies. Adaptogens are metabolic system. Beyond this, for example, it has anti-inflam- regulators that help the body adapt to physical, matory properties for arthritic and rheumatic condi- environmental, and psychological stressors, making it tions. Vitality, energy, endurance, stamina, athletic easier for your body to be in balance. For many decades, performance, enhanced immune function, and a elite athletes in Russia, Germany and China have used general feeling of well-being—it’s all part of ashwa- adaptogen herbs as training aids. These herbs can, for gandha’s many-faceted e ectiveness. One herb, many example, significantly shorten recovery times between benefits, not least for the stressed-out mom who wants workouts, enabling athletes to train harder, longer and to preserve her strength and her sanity! SF_ASHWAGANDHA_AD_DS_OptiMyz_Spread_FINAL.pdf 1 2019-05-17 11:37 AM

more intensely with fewer repercussions. And they’re Ashwagandha: exactly what a mom might need—not just athletes! Essential in your parental toolbox for managing stress Ashwagandha – One Herb, Many Benefits! By Caitlin Rivett-Carnac Among the adaptogens, ashwagandha stands out as unique. It is a marvelously e ective herb on many Finding Balance in Your Life as a Mom levels. Used for many centuries in Ayurvedic medi- Being woken up at whatever moment in the night, cine, the traditional medical system of India, ashwa- constantly being told “I’m hungry,” running kids from gandha has been described as nature's wonder herb. one activity to the next, taking care of laundry and meals… this is life as a mom. It is easy for stress to creep A relatively recent placebo-controlled clinical trial of Ashwagandha in. As a mom, it is important to engage in a bit of self-care ashwagandha that examined 64 patients with a history along the way. Often, when we think of self-care, our of chronic stress found that the treatment group minds turn to things like going out for an afternoon of showed significant reduction of stress scores relative shopping or treating ourselves to a specialty co ee to the placebo group. As well, ashwagandha is a Rooted in history. or a manicure. While all these things are compelling alternative for dealing with good and helpful, self-care needs to be a anxiety, which often accompanies part of our daily routine. We can stress. A systematic review of five achieve this by making healthy human clinical trials that tested Nature’s ultimate adaptogen. choices for ourselves through ashwagandha as a treatment for eating nutritious food, exercising, anxiety and stress found an and getting adequate sleep. improvement in symptoms as Ashwagandha is nature’s wonder herb. These choices may not be as compared to placebo and much fun as taking time away cognitive-behavioral therapy, Not only does it support brain health, from the family, but this is where for example. Stress has been self-care starts. As a mom of linked to obesity, because it energy, athletic performance, sexual three little ones, prioritizing this elevates hormones like cortisol. type of self-care can really make a This leads in turn to problems function, and fertility, but its anti-stress di erence to how I feel and interact such as increased food intake, with my kids. Another avenue resulting in weight gain and and adrenal-balancing properties promote towards self-care is taking the right metabolic syndrome. A further trial herbal products to keep your body and suggests that ashwagandha can be used a general feeling of well-being. energy as balanced as possible. for body weight management in adults under chronic stress. It’s not surprising either that One herb, many benefits. Adaptogens – Aid Towards a Life of Balance among the many impressive strengths of this wonder Herbs are powerful and wide-ranging in their impact, herb are its potent tonic e ects on sexual function and helping us to live our best. There are specific herbs fertility in both men and women. Also, it has remark- called adaptogens, “adaptogen” being a term that was able neuro-regenerative properties, helping preserve coined by Russian scientists to describe certain the health of the aging brain and nurture the nervous powerful plant remedies. Adaptogens are metabolic system. Beyond this, for example, it has anti-inflam- regulators that help the body adapt to physical, matory properties for arthritic and rheumatic condi- environmental, and psychological stressors, making it tions. Vitality, energy, endurance, stamina, athletic easier for your body to be in balance. For many decades, performance, enhanced immune function, and a elite athletes in Russia, Germany and China have used general feeling of well-being—it’s all part of ashwa- adaptogen herbs as training aids. These herbs can, for gandha’s many-faceted e ectiveness. One herb, many example, significantly shorten recovery times between benefits, not least for the stressed-out mom who wants workouts, enabling athletes to train harder, longer and to preserve her strength and her sanity! CONTENTS Eat GOOD FOOD!

DEPARTMENTS 6 Editor’s letter: Create By Charmaine Millaire 8 Social club How our readers are inspiring us. 9 Our editorial advisory board OptiMYz appreciates the guidance provided by our industry experts. 10 Fresh start Sex and cannabis, budget-friendly back-to-school, DIY oat milk, and more. 20 On the cover: That food feeling Former MuchMusic VJ Lauren Toyota talks about how losing her job on television opened a portal to self-care and transformed her into who she'd always dreamed of becoming. By Payge Woodard 44 BEST OF THE BEST 2019 The top products and brands to make you feel your best every day—as voted by readers like you! By Charmaine Millaire PHOTO BY DAVE LAUS DAVE BY PHOTO

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CONTENTS

HEALTH MIND 16 Injury clinic: Travel to the 68 Good health and land of zzz’s happiness: How to get your Do you have the occasional hands on it sleepless night? These tips will “Happiness not only feels help. good, but research has found By Drs. Paolo and Marco De FITNESS that it is associated with Ciantis 52 Strong foundation WORKOUT superior mental and physical This lower body workout will health.” 18 Back to school—back to strengthen your muscles while you By Dr. Gillian Mandich health soak up the sunshine. Life can be very hectic, and By Andrea Saliba 92 Yoga corner: Find sometimes it's hard to find compassion and do no even a few moments to stop 60 Mindful on the mat WORKOUT harm and think, before moving Adding props to your practice can There are many ways in which onto the next activity in your help reduce strain and stress on we harm both ourselves, and schedule. Slow down, and get the body and allow you to enjoy others. Open up your mind and back on track with these tried- the benefits each pose has to offer. let go of negativity with these and-true tips. By Ann Green tips. The world needs more of By Aeryon Ashlie our kindness. 70 Banded business WORKOUT RECIPE By Lisa Greenbaum 77 Medical marijuana without Give your lower half some lovin’ the high and get your sweat on with this leg 96 Mind coach: Spark your How cannabidiol can help your and glute workout! creativity pain, anxiety, depression, and By Holly Legge From what we eat to how we even sleep. exercise, bringing ingenuity By David Whittaker 90 Ask the trainer: Play time to the table can not only make WORKOUT life more enjoyable, but it can Try these end-of-summer outdoor also enhance our chances of activities with your kids to help achieving our goals. Here’s relieve stress and get a fun workout how you can do it. in! By Sonia Jhas By Nichelle Laus LIFE NUTRITION 25 Better you, better earth 29 Healthful Gourmet RECIPES In the pursuit of living a healthy lifestyle, your habitual With recipes by Joy McCarthy, behaviours could be casting Andrea Saliba, Lauren Toyota and a shadow and creating a Abbey Sharp problem for the environment. 80 In praise of the potato Here’s how to be an eco- conscious consumer. This versatile and adaptable By Daniela DeFeo plant is an important food crop worldwide. Properly prepared, it is 58 99 things to try this season a great addition to any diet. Get the most out of the warm By David Holt weather. 84 The road to a healthy gut By Jocelyn Spence microbiome 86 Living in the heart space Probiotics are known to help Shauna Ireland is a seeker with with digestion. But there’s a new a global mission. Her own neighbour in town that’s trending: healing journey has helped her welcome, prebiotics. to help others. By David Whittaker By David Holt

M OptiMYzMagazine Be an OptiMYz insider by signing up On the cover N MODEL LAUREN TOYOTA @OptiMYzMag Healthful GETTING Gourmet for our biweekly e-newsletter at: Magazine BETTER RECIPES FOR EVERY EATER PHOTOGRAPHY DAVE LAUS P @optimyzmag EVERYEVERY DAY!DAY!

FOOD INNOVATOR LAUREN TOYOTA TAKING CANADA MUAH NATALIE MATIAS www.optimyz.com/OHN ONE VEGETABLE Q @optimyzmag AT A TIME _ 4 KEYS TO @BESTVIBESMAKEUP HAPPINESS SWEAT & HEALTH YOUR WAY POTATOES www.optimyz.com ELIXIR of » yOGA FOR ALL » HIIT FOR POWER the ANDES LOCATION STUDIO TWO22 » BANDS FOR STRENGTH HOW TO SPARK YOUR CREATIVITY 2019 BEST

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When I was a child, my brother and I and mindfulness. I have a lot of fun just would make up our own games. We going with the flow, and seeing what would play with toy cars, action figures, kind of sequence I can come up with dolls, and we would create a life for on the spot. them. Where they lived, what kind of It’s important to be creative. To find ar- sports they played, and what types of eas of your life where you can create, adventures they would go on. As we and do something unique. According got older, we would roam the woods to Forbes, research shows that tapping near our house and climb trees and into creative energy can actually im- seek out adventure. We would make prove overall health. Things like playing pretend “meals” from dirt, rocks, sticks an instrument, dancing, colouring in a and greenery, and form “chairs” and

colouring book, designing your own PHOTOGRAHPY MARIE ROY BY PHOTO “couches” from big rocks. As children, workout, cooking—every single one of we never had a shortage of imagina- these, and more have been shown to tons of delicious recipes from your fa- tion—that’s for sure. have benefits on the mind. vourite food bloggers like our cover When I was a teenager I got into fash- star Lauren Toyota, Andrea Saliba, Joy When you’re being creative, you tap ion. I remember cutting out pictures McCarthy, and Abbey Sharp. Exper- into a state of flow, which means you’re from magazines— outfits, colours, iment with the recipes and have fun! completely absorbed in something. trends. I was inspired, and I loved get- Make them your own. Don’t eat meat? For example, have you ever been work- ting creative with my outfit choices. I Sub out chicken for an alternative. ing on a new project and completely started a fashion blog soon-after and Can’t have dairy? Substitute your favou- lost all sense of time, and other distrac- regularly posted on it for several years. rite plant-based milk. The options are tions? This is flow. Studies show that I remember how much fun I had while endless. Add different toppings, dou- when you enter this state it can reduce doing it. I let my creative wings fly! That ble the recipe—get creative! anxiety, boost your mind, and slow time, of course, is when I discovered I down your heart rate. We hope this issue inspires you to cre- wanted to be a writer. ate. Whether it’s changing up your day- In this issue, we want you to embrace Now, to work my creative brain, I try to-day routine, taking a different route your creativity. To embrace your quirks, cooking new recipes a few times a on your walk to work, incorporating your weirdness, embrace what sets you week. I swap out ingredients from the new workout moves into your routine, apart, and what makes you unique— original recipes, I omit ingredients, and or trying new recipes. Step outside what makes you, you. For our Mind I add different toppings or incorporate your comfort zone, be spontaneous, Coach column, we feature an article different vegetables. Sometimes the and colour outside the lines. This life by Sonia Jhas on how to tune into your recipes turn out great, and sometimes is yours. Own it. Make it something to creativity. She dives in on how creativity not so great. But regardless, I love to be proud of. And most of all—have fun is one of the most important character- have fun with cooking—my other half along the way. istics of being human, and how creativ- Keenan can speak to that, we love to ity can make life more interesting and cook together! In my yoga practice, I fulfilling. It’s about living life in a way like to get creative with my flows. I fo- that celebrates originality, and being cus on what my body needs that day, unique. whether I need a vinyasa or a power CHARMAINE MILLAIRE flow, or a restorative flow—and I try to Also in this issue is our annual Healthful EDITOR move with control, and with intention Gourmet Magazine, where we feature 6 WWW.OPTIMYZ.COM t

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2019 Vol.12 No.3 OptiMYz is a bi-monthly magazine for SOCIAL CLUB women who care about improving their health, fitness and lifestyle. Tag us @optimyzmag on Instagram or use the hashtag #optimyzyourlife for a chance Editor Charmaine Millaire Staff Writer Payge Woodard to be featured in the next issue! Editorial Intern David Whittaker Contributing Writers Jennifer Graham, Drs. Marco and Paolo De Ciantis, Nichelle Laus, Andrea Saliba, Lisa Greenbaum, Dr. Gillian Mandich, Doris Ward, Sonia Jhas, Valeria Nova and Lori Fabrizio, Marci Warhaft, Debbie King, Dr. Jessica O'Reilly Designer Jocelyn Spence Design Intern Fischer Houser Publisher Max Brennan Associate Publisher David Holt Accounting Angeles Hopkins Director of Consumer Marketing Craig Sweetman CRS MEDIA Chief Digital Officer Giles Crouch Social Media Manager Jessica Clerke Digital Consulting Jason Chen Printing Lowe-Martin Group How to reach us: OptiMYz Inc. 300 Prince Albert Rd. Suite 109 Dartmouth, NS B2Y 4J2 @nichellelaus @soniajhas Canada Tel: (902) 463-0516 www.optimyz.com When you say “Do a girl push-up,” Yep, these days I’ve resorted to Toll Free: 1-877-710-0516 [email protected] is this what you mean? bribing Arya with homemade Fax: (902) 463-8005 [email protected] The information in this magazine is not intended to constitute clean-treats because (as I’m learn- specific medical, fitness or health advice. It is not a substi- Photo @dave_laus tute for advice from your physician or qualified healthcare ing) negotiating with a 4 year old is professional. Before adhering to any information or recom- mendations, consult your physician or qualified healthcare freakin’ CRAZY. professional. Any reliance on the information in this magazine is solely at your own risk. OptiMYz is not responsible for the return of unsolicited man- uscripts. All contents are the property of OptiMYz Inc. and cannot be reproduced in any form without written consent. The publisher reserves the right to refuse any advertising and bears no responsibility for advertisers’ messages. Canada Post Publications Mail Agreement No. 41578041 ISSN# 1925-9875 Return undeliverable Canadian addresses to: OptiMYz Inc. 300 Prince Albert Rd. Suite 109 Dartmouth, NS B2Y 4J2 Canada © 2019 OptiMYz Inc. Please recycle this magazine.

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@balance.to.bliss @aeryonbelaashlie You won’t find me trying to cover Being a parent can be a challeng- up my imperfections This is real life. ing, especially as our children enter I’m going to eat pizza, drink buck- adolescence. So what are some ets of coffee (or pre-workout) and strategies we can do to support run like crazy because I love it. and encourage a healthy relation- ship with movement and food? This project has been made possible [in part] by the Government of Canada. 8 WWW.OPTIMYZ.COM BEHIND THE SCENES

Our editorial advisory board OptiMYz appreciates the guidance provided by our industry experts. These six experts provide direction to the magazine’s editorial team to help provide you, the reader, with the best and most inspiring information on our five brand pillars: health, fitness, nutrition, adventure/life and mental wellbeing.

Marci Warhaft is a body image advo- and personal trainer with canfitpro, and P @ sexwithdrjess cate, speaker and author of The Body a Women in Fitness Association (WIFA) Image Survival Guide for Parents: Help- Global Ambassador. ing Toddlers, Tweens and Teens Thrive. www.lisagreenbaum.com Her Fit vs Fiction workshops tear down Dr. Jessica O’Reilly is a teacher, au- the myths related to beauty and fitness thor and sex educator. Her practical and empower people of all ages to ap- relationship advice reaches millions preciate who they are. of people as she travels extensively www.fitvsfiction.com across the globe to work with couples Sonia Jhas is an award-winning health to transform their relationships. Her and fitness expert. An MBA, Jhas is a passion is inclusive classroom-based certified personal trainer, nutrition spe- sex and relationship education and she cialist, and media expert having been continues to volunteer with teachers, featured in some of Canada’s leading students and parents to promote pro- media outlets. Jhas is a champion for gramming that empowers youth and mental health awareness, and is an produces positive health outcomes. P @supafitmama ambassador for the Canadian Mental www.sexwithdrjess.com Health Association. Debbie King is a multi-sport athlete www.soniajhas.com with inspiring track and field goals. At Andrea Saliba is a holistic nutrition- 43, she's on a mission to medal at the ist, health coach and fitness instructor 2020 World Masters Athletics Cham- in Vancouver, BC. She offers nutrition pionships. Under the tagline “Supafit- plans to gain energy, strength, con- mama,” she produces content that fidence. Her approach is to inspire connects active women with resources people to make healthier food choices across sport, fitness and wellness. In while educating her clients on the im- 2018, she added Fast & Female Am- portance of the mind-body connection. bassador to her resume, to help pro- www.andreasaliba.ca mote participation of girls in sport. She promotes broader ethno-cultural Lisa Greenbaum, E-RYT 500 and representation of women's health and P @ andrea_saliba.nutrition C-IAYT yoga therapist, has a strong pas- fitness. sion for fitness, yoga and movement. www.supafitmama.com She has worked with countless individ- uals by using yoga to release trauma, find ease from chronic pain and ten- Advisors emerita sion and develop a deeper connection Stacy Chesnutt to Self: mind, body and spirit. Known Heather Wilson-Phillips for bringing an easy-going style to her teaching and encouraging everyone to honour and listen to their bodies, she has over 750 hours of yoga education and logged 4000+ teaching hours. She is also a certified fitness instructor 9 fresh start health nutrition fitness life mind

Exercising for this long each day could change your life

A recent study shows that walking for just one hour a week can stave off dis- ability in older adults who have condi- tions like arthritis pain, or aching and stiffness in the knees, hips, or feet. In April 2019, the researchers from North- western University published the results of the four-year study of over 1,500 adults over the age of 49 in the Ameri- can Journal of Preventive Medicine. According to the paper by lead author Dorothy Dunlop, professor of preven- tative medicine at Northwestern Uni- versity Feinberg School of Medicine, and her colleagues—the minimum threshold of exercise that best predict- ed disability-free status from immobility / ROCKETCLIPS PHOTO © CAN STOCK over a four-year period is approximate- What makes this study different than ly 56 minutes of moderate-to-vigorous all-or-nothing attitude, throw in the others, is that the researchers pur- physical activity (MVPA) per week. This towel, and succumb to sedentarism posely set the bar low by focussing on equals out to exactly eight minutes per because they are unaware that even a minimum threshold of activity that day, seven days a week. the smallest dose of exercise can be would benefit people who struggled life-changing. “This is less than 10 minutes a day for with mobility. people to maintain their indepen- “We hope this new public health find- The goal was to specifically pinpoint dence,” says Dunlop. “This minimum ing will motivate an intermediate phys- the minimum amount of daily activity, threshold may motivate inactive old- ical activity goal,” says Dunlop. “One like walking, that would result in tangi- er adults to begin their path toward a hour a week is a stepping stone for ble and life-changing benefits. physically active lifestyle with the wide people who are currently inactive. Peo- range of health benefits promoted by Oftentimes, if a fitness goal is too much ple can start to work toward that.” physical activity.” for someone, they tend to adopt an SOURCE: PSYCHOLOGY TODAY

“Nobody is perfect, so get over the fear of being or doing everything perfectly. Besides, perfect is boring.” —Jillian Michaels

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STRATHCONA PROVINCIAL PARK, BC

Sex and cannabis—Do they mix? A study from The Journal of Sexual Med- Manta. “Cannabis really helps me Try it! icine led by gynecologist Dr. Becky get out of my head and actually get DRAGON Kaufman Lynn found that marijuana use present in my body.” prior to sex makes sex more pleasur- FRUIT If you are new to marijuana, it is a able for women. Dragon fruit, also known as pi- good idea to experiment with it first, tahaya or strawberry pear, is a The internet is full of claims that marijua- and do some trial and error. It is sug- tropical fruit known for its vibrant na can improve sexual experience, yet, gested to use cannabis in small dos- pink skin and sweet pulp. Com- scientific data is lacking. So Lynn de- es to get the best result. Sometimes monly found in most supermar- cided to lead a study at the Saint Louis too much can make you sleepy, or kets, dragon fruit is the perfect University medical school after women feel paranoid. Manta says that “mi- summer fruit to indulge on a kept asking her for advice about mixing crodosing,” taking small amounts of warm day. cannabis and sex. marijuana, can be a great start—as low as 2.5mg or lower, and then Rich in vitamins and minerals, The objective of the study, later pub- working your way up slowly to see dragon fruit is also high in anti- lished in The Journal of Sexual Medi- which dosage works best for you. oxidants like vitamin C, beta-car- cine, was to determine if marijuana use SOURCE: GLOBAL NEWS otene, and lycopene. Studies before sex affects the sexual experi- suggest that diets high in antiox- ence, by how much, and what is affect- idants may help prevent chronic ed. The study found that “the majority diseases such as heart disease, of women [who said that they mixed arthritis, and cancer. sex and cannabis] said the sexual ex- perience was improved, orgasms were While the fruit’s thick skin can be improved, the libido was improved, intimidating, eating this fruit is pain was improved, and lubrication re- quite easy, and similar to how you ally didn’t change,” said Lynn. She sug- would cut a mango. Here’s how gests that one reason may be because to eat dragon fruit: marijuana can lower anxiety and stress, »» Using a sharp knife, cut it in half which can give women more confi- lengthwise. dence in their sexual ability, and may heighten sensation. »» Cut the fruit into cubes by cut- ting vertical and horizontal California-based sex educator Ashley lines into the pulp without cut- Manta says that cannabis helps get dis- ting into the peel. Push on the tractions out of the way as well. “I have back of the skin to expose the had it be really effective for days when cubes and remove them with a my stress level is off the charts and I spoon. can’t turn off my brain and I want to just make those spinning gears stop so that »» Enjoy on its own, in salads, or I can be present with my partner,” says in smoothies. © CAN STOCK PHOTO / ESKYMAKS DRAGONFRUIT: © CAN STOCK PHOTO / BENNYARTIST PHOTO © CAN STOCK DRAGONFRUIT: / ESKYMAKS PHOTO © CAN STOCK STAY HYDRATED 11 FRESH START

DIY Oat milk Age is just a number An OptiMYz recipe Live your life and ignore age standards. BY CHARMAINE MILLAIRE BY JESSICA CLERKE Oat milk, a plant-based milk substi- tute, has become increasingly pop- “Sometimes, people use age as a con- the question, “how old are you?” over ular over the last few years. Vegan, venient excuse. 'I'm too old to start and over again. Who are others to say as well as lactose-, soy-, and nut- something new,' or, 'I couldn't learn that that relationships, goals, or abilities are free—oat milk is an excellent and de- at my age.' Other people though, go based on age? I’m here to remind you licious “milk” option for those with on to achieve their greatest accomplish- that the only timeline or standard you dietary restrictions. Oat milk is easy ments in life in later years.” have to follow is your own. You are ex- to make, affordable, low in fat, and is actly where you need to be. You are in –Catherine Pulsifer enriched with nutrients like calcium, control. And your age is just a number. potassium, iron, fibre, and vitamins There are two age pressures that we of- If you’re faced by age standards, here A, B, and D. ten face—the ones we set for ourselves are a few steps you need to take to and the ones society sets for us. Making your own oat milk at home is overcome your limiting beliefs: easy—and what’s even better is that We see it all the time. “Where do you 1. VISUALIZE: Take time to focus on it allows you to choose your own in- see yourself in 10 years?” what you want to achieve without your gredients and avoid additives. You “I need to graduate by this age, mar- age or other people’s opinion as a fac- can also make your oat milk guaran- ried by that age, start a career, buy a tor. Visualize how you will feel when teed gluten-free by using gluten-free house, have kids, be financially stable, you achieve it. oats. etc.” “I’m too old for that.” “I’m not old 2. ACCEPT: Accept that people will al- Get creative and make it yours by enough.” It’s a lot of pressure! ways have an opinion, but that doesn’t adding more or less sweetener, or I call bull****—you’re exactly where change who you are and the worth of add cinnamon for an extra kick. you need to be right now and if there’s what you want to achieve. something you want to achieve, age is Ingredients 3. RELEASE: Release yourself of all the not your limit, your mind is. 1 cup of rolled oats age standards you’re facing today and 4 cups water I faced age discrimination often when I work towards whatever you want with- 2 Tbsps pure maple syrup chose to get married “young.” I heard out limits. 1 tsp vanilla extract ¼ tsp salt Directions Budget-friendly ways to navigate back-to-school shopping Add all of the ingredients to a blend- er and blend (for no more than 30 It’s that time of year again, and parents all across the nation are preparing their seconds, as the oats can become children for back-to-school. For many families, buying school supplies, clothes, “slimy” in texture). Strain through a and other necessities for school is their biggest expense next to the holiday sea- nut milk bag or place a cheesecloth son. Here are some smart back-to-school shopping tips to help you get the most over a bowl and strain. Store milk in out of your budget. the fridge in a bottle or jar for up to START SHOPPING AT HOME Are there school supplies leftover from last year five days. Shake before each use. that can be used? Unused pens or markers? Binders that are still in good shape? Enjoy in your Start here and cross some items off your list! morning cof- fee or over SHOP THE SALES Check your local flyers or online to see which stores are hav- your cereal. ing the best sales. Some stores even have doorbuster sales for back-to-school! MEAL PLAN LUNCHES FOR THE WEEK Meal planning throughout the week is a great way to ensure that the food you buy will be eaten and won’t go bad. It also helps you stay on track at the grocery store. Sticking to your list will help your budget! GO THRIFT SHOPPING You’ll be surprised at all the great things you can find at second-hand stores or consignment shops. There’s something for everyone! You

might even find some brand new clothing or school supplies! / BAIBAZ PHOTO © CAN STOCK 12 WWW.OPTIMYZ.COM TALKS

Managing arthritis can be challenging – but getting relevant, evidence-based information doesn’t have to be! Watch Arthritis Talks online arthritis.ca/arthritistalks FRESH START

DID YOU KNOW? To cool down, drink something hot According to a study from the University of Ottawa’s School of Human Kinetics, if the drink is hotter than your body’s temperature, it triggers a sweat response in the body that compensates for the increase. So, al- though drinking a hot drink on a hot summer day may make you feel hotter initially, a hot drink will actually cause you to sweat, and therefore allowing your body to cool itself down at a faster rate. © CAN STOCK PHOTO / KRASYUK PHOTO © CAN STOCK Symptoms of MS in women

Multiple sclerosis (MS) is an autoim- their optic nerves become inflamed. studies have found that women with mune disease that interferes with the For several, a vision problem is the MS have worse symptoms within a flow of information in the central ner- first noticeable symptom of MS. It can week of starting their period. vous system. Researchers do not know cause a variety of vision problems in- Pregnancy: Researchers have found what triggers MS, but once it is devel- cluding, blurred vision, poor colour vi- that pregnancy can reduce the risk of oped, the disease causes the immune sion, painful eye movement, blindness MS symptom flare-ups in the second system to destroy myelin, which in- in one eye, and a dark spot in the field and third trimesters. Pregnancy has a sulates nerve fibers. Without enough of vision. While vision problems due to protective effect against MS by rais- myelin, it is difficult for the nerves to MS can be scary, most either resolve ing the levels of compounds that help transmit and receive signals properly. without treatment or are easily treated. reduce inflammation and the effects According to the National Multiple Numbness of the disease. However, some of the Sclerosis Society (NMSS), at least two Experiencing numbness in the face, medications that people use for MS are or three times more women than men body, arms, or legs is another common not safe to take during pregnancy, and get diagnosed with MS, and it may and early symptom of MS. The numb- can actually worsen symptoms. cause a variety of symptoms that can ness can range from mild and hardly Menopause: MS symptoms may wors- affect women differently than men. noticeable to severe enough that it en after menopause because declining Although men and women with MS influences with daily activities such as estrogen levels adversely affect disease experience similar symptoms, factors walking, or holding objects. Most peri- progression. However, it is difficult to such as menstruation, pregnancy and ods of numbness from MS resolve with- tell whether MS symptoms worsen be- menopause out medication. cause of menopause or just as a natural may influ- Fatigue result of aging or the progression of the MS randomly ence MS Nearly 80% of people with MS expe- condition. affects nerves in symptoms rience fatigue or unexplained exhaus- the brain, spi- in women. Other common symptoms include pain tion. A type of fatigue that seems to nal cord, and (especially in women), cognitive chang- The symp- be unique to MS is called lassitude. A eyes, mean- es, depression, bladder and bowel toms of MS person’s fatigue may be lassitude if it ing that it can problems, muscle weakness, muscle in women occurs daily, worsens as the day goes cause a wide stiffness and spasms, vertigo, and diffi- include: on, happens in the morning—even after range of unpre- culty walking. a good sleep, worsens with heat or hu- dictable phys- Vision midity, and interferes with daily activity. If you are experiencing concerning ical, mental, problems symptoms, you should see your health- and emotional People with Hormonal effects care professional for a proper diagno- symptoms that MS may de- Menstruation: There is evidence to sis. vary from per- velop vision suggest that MS can affect women son to person. problems differently than men due to hormonal SOURCE: MEDICAL NEWS TODAY because changes. The NMSS states that some 14 WWW.OPTIMYZ.COM

INJURY CLINIC Travel to the land of zzz’s Do you have the occasional sleepless night? These tips will help. BY DRS. PAOLO AND MARCO DE CIANTIS

Sleep is a basic human function. We Side sleeping provides a relatively safe Practice, rosemary is an effective sleep literally can’t survive without it. It has a bio-mechanical position for the head, aid. The study found that rosemary had direct impact on our health and well- back and limbs. This position can be significant effects on enhancing memo- being. For example, sleep helps to assisted with the use of a small pillow ry performance, reducing symptoms of consolidate declarative (conscious, placed between the knees or under the anxiety and depression—and improv- fact-based) and non-declarative (perfor- upside arm. This could provide addi- ing sleep quality in university students. mance-based) memories in adults. tional support and stave off pain or stiff- Working on sleep hygiene is no dif- ness when you awake. Also, long-term deficiency in sleep has ferent from working out in the gym or been demonstrated to be clinically as- TIP: If you are experiencing pain in the learning a new skill for work. It takes sociated with diabetes, cardiovascular neck, limbs or back (which can prevent time to find out what works for you and disease, and premature death. supine sleep), it is generally recom- what’s safe for you! There's always a mended to sleep on your side, with the balance between what feels good and Yet, as something we perform daily, we painful side "to the sky" (i.e. pain side what is safe. tend to ignore the benefits of getting up). enough sleep. There are many reasons NOTE: Nearly everyone has an occa- we may not get a comfortable night’s Finally, we come to the last and worst sional sleepless night, but if you often sleep, preventing us from waking up sleep position—stomach sleeping. This have trouble sleeping, contact your feeling refreshed. One aspect that we position, while it may be comfortable healthcare professional. can exercise relative control over is for some, can result in a multitude of proper sleep hygiene. issues. For example, sleeping on your Drs. Marco and Paolo De Ciantis are Toronto- stomach can restrict airway flow and based chiropractic doctors and co- owners of Getting your lead to pain in the neck or back. Pain Sports Specialist Rehab Centre. The identical best sleep can occur in the limbs, neck or back twins specialize in pain and injury prevention, due to the fact that this position can not working with a range of patients from athletes The position we sleep in is a major fac- only compress these regions, but you looking to improve their performance to tor that affects sleep. There are four could also potentially sleep for hours individuals who simply want day-to-day tasks basic sleep positions: on your back (su- with torsion (i.e. "twist") in these areas. to be easier, in an effort to restore optimal well- pine), on your stomach (prone) or lying This could lead to a strain or sprain. being. on either the left or right side. Gener- ally, the safest sleep position is supine, A healthy because the body is in a neutral posi- tion; there is no gross contortion of any sleep routine major body part or appendage. Developing a healthy sleep routine, including what you do throughout However, while supine may be the saf- the day, can affect the quality of sleep est sleeping position, it may not always you get at night. A recent study in the be the most comfortable for everyone. American Journal of Health Promotion For example, individuals diagnosed found that getting regular exercise with sleep apnea may find this position can actually result in improved sleep intrusive especially since it could pro- throughout the night. mote snoring. Also, for some, it may not be a comfortable position in gener- Getting a good night’s sleep can be al. Thus, on the side would be the next a struggle. According to the journal best sleep position option. Complementary Therapies in Clinical 16 WWW.OPTIMYZ.COM The sleep hygiene checklist

Sleep at a decent time every night (try to get those eight hours!) Keep your bedroom dark (unplug anything that gener- ates light) Limit screen time before bed Follow a bedtime routine Start writing in a gratitude journal Avoid alcohol, caffeine, and nicotine before bedtime Try meditating before bed Avoid daytime naps Exercise regularly © CAN STOCK PHOTO / DEMKAT PHOTO © CAN STOCK

TAKE TIME TO REST 17 HEALTH PHOTO BY ROMMEL RAMIREZ BY PHOTO

Back to school is an excellent oppor- Back to school— tunity to create new habits that will en- sure you and your family finish off the remainder of the year, healthier and back to health happier. However, as we embark back into the first few weeks of the school Life can be very hectic, and sometimes it's year why not take a different approach? Start aiming for small mini goals each hard to find even a few moments to stop day. If you stay consistent over the first and think, before moving onto the next few weeks of the school year and incor- porate these activities into your daily activity in your schedule. Slow down, and routine, the habits formed will be eas- get back on track with these tried-and- ier to maintain. Small actions that only take five or 10 minutes each day are far true tips. more likely to be successful, and they BY AERYON ASHLIE don't require an enormous shift in the way you live your life—in fact, they will be sustainable. Here are a few that you can try:

18 WWW.OPTIMYZ.COM Mindfulness Modern life can be very hectic, and Chocolate it's hard to find even a few moments to stop and think, before ploughing into ginger shake the next activity on your schedule. Cre- ating mindful practices for your children Ingredients and yourself can build an important 1–2 cup unsweetened chocolate almond milk © CAN STOCK PHOTO / SIRAPHOL PHOTO © CAN STOCK connection to reaction and response. 1 piece of ginger (1”), peeled and minced, or 1 Starting the day with a quick positive Tbsp ginger powder visualization of the events to come or ½ tsp cardamom recalling five things you are grateful for 1 Tbsp cacao on the drive to school is a great way to 1 Tbsp of nut butter set your intentions for the day. 1 scoop of chocolate whey or vegan protein powder Including a nightly meditation into your Sweetener of your choice (to taste) bedtime routine is another worthwhile exercise. Allowing yourself space to Directions pause and reflect can be a valuable tool Add all ingredients to a high-pow- when things in our days do not go ac- ered blender until completely blend- cording to plan. ed. Enjoy! You don't need to find an empty room and sit in the lotus position; just pop some headphones on and find a positive and supportive to your health make breakfast simpler—and just as de- comfortable chair. With apps such as and wellness and not a significant licious and nutritious. Headspace and Calm, it is easy to get burden. If eating first thing in the morning is not started, and quickly feel the benefits Nutrition part of your daily regime, prepare your that pausing can bring. One really only Now is the time to get meal prepara- week’s worth of smoothies and oth- needs to dedicate a few minutes first tion into your schedule. Not only will er freezable snacks in individual bags. thing in the morning, or the last thing your family have healthy and nutritious Throw them in your lunch bag to act at night to begin to notice a substantial food with careful planning, but the as an ice pack. Then as your smooth- difference. savings can be significant in the fami- ie thaws it will be ready to drink and Movement ly budget. Take some time out during an added bonus is your lunch will stay This can be one of the harder things the weekend to cook in batches for the fresh! to get into your day-to-day routine. If upcoming week, and freeze what you Changing your routine to make it you decide that you're going to get prepare. Get the family involved in the healthier doesn't have to be a massive up at five o'clock every single morning process. For example, let the younger overhaul of the way you live your life— and go to the gym, then the odds are, family members mix the sauces, or re- and in many ways, you are more likely when the weather outside is disagree- trieve the ingredients. Having frozen to be successful if you keep the chang- able, you may stay home. On the other premade meals will allow for one less es minimal. Start small, and you can hand, if you choose to workout once or item on the “to do” list. build to bigger things later on. It’s the twice a week, and do moderate exer- It is a matter of only a few minutes to small changes that make the biggest cise, you are more likely to build a rou- pull a healthy dinner together for the difference. tine that is consistent. family on a busy weekday night. Putting It is worthwhile to find friends or family together snacks and a lunch with your Aeryon and her daughter Mekaella have who you can include in your new life- children the night before not only saves participated at various health shows style. As they say, “your vibe attracts time, but develops the child’s under- demonstrating their Commercial Break Workouts. your tribe” and there is a greater like- standing of the importance of being or- Aeryon values her work as a holistic fitness coach, lihood of success with someone else ganized and ready for the next day. as well as a daily radio segment on Pulse 107.7. supporting you and pushing you for- She is also a #1 best-selling author and the creator With mornings often being a chaotic ward in your fitness goals. Even a run of Aeryon Wellness. frenzy of getting out the door, planning with a friend once a week, or an exer- your daily breakfast can be a time saver www.aeryonashlie.com cise challenge with your kids to get the and stress avoider! For example, freez- whole family involved is a great way ing small bags of fruit, avocado and nut to incorporate fitness into your rou- butter in preparation for a smoothie can tine. The intent is for movement to be PRESS PAUSE 19 ON THE COVER That food feeling Former MuchMusic VJ Lauren Toyota talks about how losing her job on television opened a portal to self-care and transformed her into who she'd always dreamed of becoming. BY PAYGE WOODARD SHUTTERSTOCK / ERNA TRANI © SHUTTERSTOCK ILLUSTRATIONS LAUS, DAVE BY PHOTO 20 WWW.OPTIMYZ.COM s a MuchMusic VJ, Lau- host the youth lifestyle series 969 on She created a blog where she could ren Toyota interviewed Razer. Two years later, and she landed write about her lifestyle transition. “It major celebrities like the MuchMusic gig she dreamed of as was really just this organic spur of the Justin Bieber and Lady a child. Toyota was hosting a weekly moment decision,” she said. “I think it Gaga, hosted the chan- music and lifestyle series called Going was just really meant to be.” Anel’s live music video awards and was Coastal. In 2008 when the recession Before Hot for Food took off, Toyo- featured on an episode of Degrassi. took a toll on the channel’s program- ta ended up taking another job with Ten years on TV helped Toyota become ming, Going Coastal was cancelled MuchMusic. She worked out of the comfortable with who she is, but it took and Toyota found herself living back in Toronto office from 2010 to 2013. Al- losing her television job to discover her her parent’s house—unsure what to do though she loved her job, she felt her true path. next. creativity was being stifled. “A lot of The Mississauga, ON native always But the pause in her television career my ideas and my creativity were always dreamed of being on television. Al- allowed her to become more in tune being met with bureaucracy and a lot though she was a quiet and shy child, with her body. “I had this time to pay of no’s,” said Toyota. She wanted to in- Toyota felt like she had a story to share. attention to what I was eating,” she spire others and felt she was unable to “I felt like I had this inner person or said. “The major thing I noticed in this do that while working as a VJ. personality that needed to come out,” transition in my life is that I didn’t feel Toyota saw the positive impact that go- she said. She felt MuchMusic was the good with what I was eating.” ing vegan made on her life and thought best place to explore this voice. “See- From the ages of 12 to 19, Toyota was a it could do the same for others. She ing these VJ’s express themselves and vegetarian. She never liked doing what says becoming vegan stated a snow- be unique and be themselves for the everyone else was doing, so at the age ball effect on both her physical and whole country to see somehow gave when many kids’ idea of a tasty meal is mental health. It opened the door to me permission to realize that I have a a pack of Mr. Noodles or a box of Kraft a more spiritual and mindful lifestyle. unique offering too,” she said. Dinner, Toyota was going through her Toyota began to meditate and focus But her dream was split. Toyota, who mother’s cookbooks and veganizing on self-care. “Going vegan connected always had an interest in food, recalls the recipes. “It was a little bit of reb- all those dots,” she said. So, in 2014, pretending to host her own cooking el move,” said Toyota. She cites her she re-branded and relaunched Hot for show with her younger sister play- mother who made healthy meals from Food. The blog became a place where ing the role of sous chef. “I always scratch, even baby food, as a source her creativity could flourish. “Now I’m dreamed of being a MuchMusic VJ but of inspiration. “I was kind of informed in control of every single thing I create also a cooler less perfect Martha Stew- from an early age to pay attention to and produce and put out there,” she art,” said Toyota. Now, she is the vegan what I was eating,” she said. said. “To me, that’s just very freeing.” behind Hot for Food, a blog and You- Unhappy with the omnivore diet she’d Through both her blog and YouTube Tube Channel that aims to show peo- reverted to, Toyota decided to make channel, Toyota puts a vegan twist ple how cool and accessible a vegan the switch and became vegan. At the on familiar foods like cheesecake and lifestyle can be. time, she felt there was a lot of misinfor- burgers. She enjoys getting people With a dream of being on screen, Toy- mation and misconceptions about veg- excited about a vegan diet. She said ota moved to Vancouver in 2005 to anism. Toyota wanted to change this. followers often come up to her and tell

What are your favourite Who is your role model? Top five interviews while things to cook? Do you have an inspiration? working for MuchMusic: I love making quick pastas and When it comes to life in general 1. Regis Philbin soups. It if I’m going to really reci- I’ve always found a connection with 2. 50 Cent pe test my favourite things to do are Oprah. I love her! When it comes 3. Kanye West bake and deep fry. to food I sort of credit Guy Fieri and 4. Kermit the Frog Triple D (Diners, Drive-Ins & Dives) 5. Seth MacFarlane because of all the Food Network programming I watched he and his shows were the most influential on my cooking!

FIND YOUR PASSION 21 ON THE COVER

EAT SMART Toyota does her best work experimenting in the kitchen. PHOTO BY DAVE LAUS DAVE BY PHOTO her she is the reason they became veg- back on the time when she thought an or explain how she has helped them her career was crashing down. She get their parents or partners to try a said the experience has allowed her to vegan meal with them. have more trust in the universe. “You can fight it or you can understand that Ten years after its launch, her blog now whatever is happening is for a pur- gets 430,000 monthly page views and pose,” said Toyota. “Had none of that the brand’s YouTube channel where happened, I wouldn’t be here now.” Toyota shares recipes and “What I ate in a day” videos has over 400,000 subscribers and 32,398,173 channel views. But, her online presence goes beyond recipes. Through her personal channel, Toyota connects with fans by sharing STOP GETTING STUCK personal stories such as her question- ing whether she will have children. If you find yourself eating the same 2. Experiment with vegetables: The These videos are almost like therapy food week after week, Lauren Toy- vegan food blogger recommends for her. She says fans who appreciate ota recommends adding a new picking up a new vegetable at the her openness feel they, in turn, are able technique or idea to your repertoire grocery store and looking up an to share their truth with her through gradually. Here are three of Toyota’s easy recipe on how to prepare it the comment section and sometimes tips to shake up your meals. uniquely. by reaching out through email. “I find 1. Mark a switch: Toyota says to re- 3. Pick up a new skill: Test out a kitch- that’s quite a powerful exchange,” said place the spice, the vegetable en skill like searing, stuffing a vege- Toyota. or protein component in one of table or shallow frying. As she works on her second cookbook your typical meals with some- and plans a summer wellness retreat thing different. for her followers in Bali, Toyota looks 22 WWW.OPTIMYZ.COM The Better Magnesium.

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Optimyz Aug-Sept Calm-Thrive.indd 1 2019-06-11 11:58:37 AM 24 LIFE WWW.OPTIMYZ.COM

© ISTOCK / KERKEZ BETTER YOU, BETTER EARTH In the pursuit of living a healthy lifestyle, your habitual behaviours could be casting a shadow and creating a problem for the environment. Here’s how to be an eco- conscious consumer. BY DANIELA DEFEO

In a world full of convenience and in- stant gratification, it’s easy to forget the pressure our daily activities could have on the environment. From commuting in our cars, grabbing a bottle of water or sporting designer athletic shoes, these everyday practices can cause damage to our planet more than we realize. To create a healthful, positive change and lead the eco-friendly movement with purpose, there are many green ways to lend Mother Nature a helping hand.

PUSH YOUR LIMITS 25 LIFE

Nutrition mission chemicals are some eco-friendly ways or as planters. When shopping for pro- to get the healthiest, best-tasting food. duce at the grocery store, tow along an One of the biggest culprits impacting Sustainable, local, farm-fresh foods not alternative food bag, instead of using the global environment and our health only benefit the health of consumers, the plastic bags. Paper, cotton, canvas is food waste. An epidemic that is pol- but may also ensure when buying in and basket bags are eco options to luting the air we breathe by discard- smaller quantities (on a frequent basis) help save the planet from plastic pol- ed food rotting in landfills—it releases that food can be enjoyed at the peak of lution that is infiltrating our waterways. methane gas, a greenhouse gas, which freshness and reduces the chance of it Sanitary pads, tampons and disposable is known to contribute to global warm- going to waste. wipes could also contain plastic, which ing and climate change. do not disintegrate. Opt for recyclable As consumers, a concerted effort can Green regime or biodegradable options like menstru- be made by what’s put in the shopping Lead the charge in your fitness and al cups, cotton feminine hygiene prod- cart to control the likelihood of spoiled eco-conscious goals by exercising out- ucts and toilet paper for your personal food at the home front. Here are the doors. Enjoy the fresh air, sights and care needs. steps you can take to make this process sounds of nature as you break a sweat Lastly, work/life balance can have an easier: under the blue sky. Partake in an orga- impact on your health and the effects nized sport activity, a heart-thumping 1. Stay focussed in the grocery store on the environment. If working from boot camp session, splash around in by making a list of essential items home is an option, this could save gas the water or hit the trails with some hik- required to prep healthy meals. and fuel emissions, as well as stress that ing or running—whatever your exercise Ensure that eating-in is your first comes along with commuting in traffic. of choice, just take it outside! choice for dining, as to control If your designated mode of transporta- food portions, and to consume You’ll get a good dose of vitamin tion is by car for work or to run errands, everything you purchase from the D and serotonin, while doing your reconsider with alternate energy-effi- market/grocery store. Leftovers conservationist part enjoying a ma- cient modes like transit, cycling, walk- from your meals can be packed chine-free workout. And, while you’re ing or even carpooling. This will not and stowed in your lunch bag for grinding it out under the sun, consider only help to reduce the amount of dan- the next day or frozen to be en- the athletic wear hugging your curves. gerous greenhouse gases emitted into joyed at a later date. As comfortable and stylish as they can the atmosphere, but it will save money be, some could be made from nylon and could contribute to your wellness 2. Be aware of expiration dates, ro- and polyester, which are not sustain- goals. tate items in your fridge, or simply able materials and biodegradable. With give food a simple smell or taste Living a healthy lifestyle with eco-con- many fair-trade, and ethical brands on test to conserve food bought and scious foresight is the first step in the market today, purchasing environ- make sure its eaten in good time. recognizing the environmental impli- mentally-conscious, high performance cations in our way of life. Making pos- 3. Consider purchasing local, sustain- workout wear is readily available. From itive changes in the way we eat, shop, able foods on a regular basis from organic fair-trade cotton and bamboo stay in shape or just go about the daily farms and farmers markets. This materials, recycled polyester made grind, can help to take the pressure will ensure the freshest of produce from water bottles to vegetable-dyed of Mother Earth, and positivity impact and other food items are hitting garments—green options are endless your health and wellbeing. your table. Locally grown fruits and to remain pumped up and athletically veggies will preserve more of its fashionable. Daniela DeFeo is a certified health coach, healthful vitamins and minerals, as freelance writer, lifestyle model and extreme sports the transportation time has been Lifestyle blitz enthusiast. She aims to inspire healthful, positive reduced from farm to store. Implement eco-friendly changes to change and writes articles on nutrition, health, your purchasing decisions for personal With the reduction in food miles, it aids fitness and lifestyle. care and household items. Avoid sin- in minimizing the use of fossil fuels and gle-use plastics such as straws, cutlery P @deevitareflections the number of air pollutants emitted and water bottles as these items are not N @deevitareflect into the air. biodegradable which can make their Support farmers who practice envi- way into waterways, and ultimately, the ronmentally-friendly, natural meth- food chain. Consider swapping these ods of farming. Grain-fed operations, items out with reusable bottles, dish- hormone/antibiotic-free raised ani- ware, and silverware. mals and nurturing crops without the Make clever use of containers and jars use of pesticides or other poisonous by reusing them for food/snack storage 26 WWW.OPTIMYZ.COM Helps Relieve Joint Pain

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HEALTHFUL Gourmet © ISTOCK / FILADENDRON © ISTOCK

WITH RECIPES BY JOY MCCARTHY, ANDREA SALIBA, LAUREN TOYOTA AND ABBEY SHARP HEALTHFUL GOURMET

Welcome to the second issue of Healthful Gourmet Mag- azine! Our goal is to inspire you to try new, unique reci- pes, and add them to your meal roster. In this issue, we Contents feature something for everyone. We have healthy, tasty BY ANDREA SALIBA recipes for omnivores, vegans, and vegetarians alike! 35 Strawberry rhubarb crumble The recipes can be made gluten-free, nut-free, and dairy- 36 Arugula and fennel salad with free—you can tailor the recipes to your special diet. Make pear, goat cheese, and walnuts them yours! 37 Spiralized squash, quinoa, and kale salad with creamy cashew On the next few pages, you will see recipes from your fa- dressing vourite food bloggers, like Andrea Saliba, Joy McCarthy, Lauren Toyota, and Abbey Sharp—each of them bringing BY JOY MCCARTHY something delicious and nutritious to the table. Host a 38 Coconut flour banana spice dinner party, or make your partner a four-course meal. Try muffins something new! Enjoy the arugula and fennel salad with 39 Roast chicken thighs with Dijon pear, goat cheese, and walnuts by Andrea Saliba, and marmalade then follow-up with the buffalo cauliflower sandwich by 40 Broccoli sweet potato feta Lauren Toyota, or sweet tea bourbon chicken breasts by frittata Abbey Sharp, and then finish with healthy coconut flour banana spice muffins by Joy McCarthy. Tweak the recipes BY LAUREN TOYOTA to make them your own or cater them to your tastebuds. 41 Buffalo cauliflower sandwich Swap out ingredients and add what you prefer—the op- 42 My big fat greek potato salad tions are endless! Cooking new recipes is a fun adven- 43 Green pea pesto linguine ture. Tune in to your creative mind, and bon appétit! BY ABBEY SHARP 44 Avocado watermelon salad with pickled shallots and lime chili dressing 45 Piña colada napoleons 46 Sweet tea bourbon chicken breasts

30 WWW.OPTIMYZ.COM VEGETARIAN VEGAN GLUTEN-FREE NUT-FREE SOY-FREE HEALTHFUL GOURMET

Strawberry rhubarb crumble BY ANDREA SALIBA

MAKES 6 | TAKES 45 MINUTES A family favourite in our home, espe- cially during the summer months. This crumble is made using healthier alter- natives in place of traditional ingredi- ents used in crumbles such as butter or sugar. Have a look for yourself and give it a try. It’s so healthy and delicious you could have it for breakfast with vegan or Greek yogurt or serve as a dessert with ice cream.

INGREDIENTS 3 cups gluten-free rolled oats ½ tsp cinnamon 1 cup of strawberries 5 stalks of rhubarb ¼ cup pure maple syrup + 5 Tbsps ¼ cup chia seeds ¼ cup water ½ lemon, juiced ¼ cup coconut oil, melted DIRECTIONS Preheat the oven to 350°F. In a large bowl, add the oats and cinnamon then pour the ¼ cup pure maple syrup and coconut oil over top. Mix well and set aside. Wash the strawberries and rhubarb well. Chop the rhubarb and slice the strawberries. In a pot, add ¼ cup water and the chia seeds. Cover and reduce heat slightly. Add the rhubarb and strawberries to the pot once you notice the chia seeds have become gel-like. Stir gently and cover for another four minutes. Add the five Tbsps of pure maple syrup (you may add more if you want it to be Grease a 9x9 baking dish with a touch Finish by sprinkling the remaining oat sweeter). of coconut oil. Pour part of the oat mix- mixture over top. Place in the oven for ture at the base covering it completely, 30 minutes or until the oats are golden. Once the rhubarb and strawberries and save some of the oat mixture for Serve warm with your favourite yogurt soften, squeeze the lemon juice over the topping. Spread one cup or so of or ice cream. top then transfer mixture to a high-pow- the rhubarb strawberry puree over top ered blender. Blend until smooth and of the oats. jam consistency is made. PHOTO BY ANITA ALBERTO PHOTOGRAPHY ALBERTO ANITA BY PHOTO TRY A NEW RECIPE 31 HEALTHFUL GOURMET VEGETARIAN o VEGAN GLUTEN-FREE NUT-FREE SOY-FREE

Arugula and fennel salad with pear, goat cheese, and walnuts BY ANDREA SALIBA

MAKES 4 | TAKES 15 MINUTES This is such a refreshing and tasty salad—perfect for entertaining. Sweet and savoury, your guests are sure to enjoy this one.

INGREDIENTS 5 cups arugula ½ fennel, sliced ½ pear, sliced thin 2–4 Tbsps raw organic walnuts 2 Tbsps organic goat cheese 1 lemon 4 Tbsps avocado oil Salt and pepper to taste Drizzle of balsamic reduction glaze DIRECTIONS Place the arugula on a serving dish or in a large serving bowl. Top with the fennel, pear and walnuts then sprinkle the goat cheese last. Add the avocado oil, salt/pepper and drizzle the balsamic reduction glaze to taste. Squeeze fresh lemon juice over top right before serving. PHOTO BY ANITA ALBERTO PHOTOGRAPHY ALBERTO ANITA BY PHOTO 32 WWW.OPTIMYZ.COM VEGETARIAN VEGAN GLUTEN-FREE NUT-FREE SOY-FREE HEALTHFUL GOURMET

INGREDIENTS Place the spiralized butternut squash Spiralized 1 small butternut squash, spiralized into a pan with a touch of water and 5 cups kale, chopped steam lightly for three to four minutes. squash, 1 cup quinoa, cooked and cooled Remove from the heat and drain the water. Set aside to cool. Creamy cashew dressing quinoa, and 2 lemons, juiced In a bowl, place the kale at the base. 4 Tbsps avocado oil Add the cooled quinoa, then the but- kale salad 1 cup organic cashews, soaked overnight ternut squash. Pour three to four Tbsps 1 Tbsp nutritional yeast of the creamy cashew dressing over with creamy 1 clove of garlic top and mix well. ½ tsp sea salt TIP: The leftover creamy cashew dressing can cashew Fresh ground pepper to taste stay in a mason jar in the refrigerator for up to one dressing DIRECTIONS week. Prepare the creamy cashew dressing BY ANDREA SALIBA M Andrea Saliba Nutrition by placing all of the ingredients into a P @andrea_saliba.nutrition MAKES 4 | TAKES 30 MINUTES high-powered blender and blend until www.andreasaliba.ca (PLUS SOAKING CASHEWS OVERNIGHT) smooth (you may have to add a touch of water to help it become smoother). Once blended, set aside. PHOTO BY ANITA ALBERTO PHOTOGRAPHY ALBERTO ANITA BY PHOTO EAT MORE GREENS 33 HEALTHFUL GOURMET VEGETARIAN o VEGAN GLUTEN-FREE NUT-FREE SOY-FREE

INGREDIENTS DIRECTIONS Coconut flour ½ cup coconut flour Combine all the dry ingredients in a 2 tsp baking powder large mixing bowl. In a separate bowl, banana spice 1 tsp ground cinnamon whisk together the wet ingredients. ¼ tsp ground nutmeg Then add the wet to the dry 2/3 cup mashed bananas muffins ingredients. BY JOY MCCARTHY ¼ cup maple syrup ½ cup coconut oil, melted Place batter into muffin tin cups or MAKES 20 MINI MUFFINS OR 10 BIG MUFFINS 4 eggs, whisked grease a muffin tin. | TAKES 30 MINUTES 2 tsp vanilla extract Bake at 350°F for 15–20 minutes for Whether you're making these for your- mini muffins or 20 minutes for regular self or for little ones, they are a won- size or until a fork inserted into the mid- derful addition to breakfast with a dle of the muffin comes out clean. smoothie or an afternoon power snack.

34 WWW.OPTIMYZ.COM o VEGETARIAN o VEGAN GLUTEN-FREE NUT-FREE SOY-FREE HEALTHFUL GOURMET

Roast chicken thighs with Dijon marmalade BY JOY MCCARTHY In the fall and winter when I want more hearty food, we eat chicken one to two times per week, so I'm always looking for new ways to make it delicious. Yes the overall chicken thigh is a little more fatty than a chicken breast, but a great deal of the fat is monousatu- rated fats which are heart-health pro- moting. This fat is the reason the meat of chicken thigh is so juicy! If I haven't convinced you that chicken thighs are yummy and nutritious then you could use chicken breasts instead.

MAKES 4 | TAKES 45 MINUTES

INGREDIENTS 6 organic chicken thighs 2 organic oranges ¼ cup honey 3 Tbsps dijon mustard 2–3 Tbsps extra-virgin olive oil DIRECTIONS Preheat oven to 350°F degrees and line a baking dish with parchment paper. Remove peel from orange and either chop the peel finely, or transfer to a mini food processor and blitz into small chunks. Eat remaining orange or throw chunks into a salad. Transfer peel to a small bowl. Combine with honey, mustard, and extra-virgin olive oil. Give a taste test. Depending how strong the dijon is, add more hon- ey if necessary. Place chicken thighs into baking dish. Spoon sauce over top of chicken. Place in oven and bake for 35 minutes.

PLAY WITH DIFFERENT SPICES 35 HEALTHFUL GOURMET VEGETARIAN o VEGAN GLUTEN-FREE NUT-FREE SOY-FREE

others! We typically make something INGREDIENTS Broccoli with eggs, so if it's not this absolutely 2 cups cubed sweet potato, roasted scrumptious frittata, it's another kind of 1½ cups lightly cooked broccoli florets* sweet potato frittata or a shakshuka (a recipe in my 1 large white onion, thinly sliced third cookbook coming out later this 1 Tbsp extra-virgin olive oil feta frittata year!). I love frittata recipes! 12 large organic eggs ½ cup milk of your choice BY JOY MCCARTHY If you're not serving a bunch of people, ½ cup crumbled or cubed goat milk feta this frittata will keep for a few days so MAKES 4–6 | TAKES 45 MINUTES ½ tsp garlic powder you can refrigerate it and easily reheat it Sea salt and pepper to taste We often host weekend brunches as for a quick and healthy lunch or dinner. a way to see our family and friends. For reheating, I recommend baking it DIRECTIONS I love entertaining and cooking for at 350°F for 10 minutes. Preheat oven to 350°F. Grease or line a 10x10 ceramic dish or glass pan with parchment paper. In a large fry pan, heat olive oil and sau- té onion until soft and lightly browned. Let cool before combining with egg mixture. In a large bowl, whisk together the eggs and milk. I used oat milk. In a the ceramic dish, pour the egg mixture. Season with garlic, salt, and pepper. Add roasted (but cooled) sweet pota- to, broccoli, onion and feta cheese to the egg mixture in the baking dish. It will seem like you have too many ingre- dients for the egg mixture, but that's okay! Bake for 30 minutes or until the centre is fully cooked and there are no jiggly wet bits on the top. The top should be a nice golden colour. Let cool for a few minutes before slic- ing into desired sizes. Serve with your favourite hot sauce and your favourite sides!

TIP: I used frozen broccoli that I poured hot water over top to quickly thaw so they were very lightly cooked from the hot water.

M Joyous Health P @joyoushealth www.joyoushealth.com

36 WWW.OPTIMYZ.COM VEGETARIAN VEGAN GLUTEN-FREE NUT-FREE SOY-FREE HEALTHFUL GOURMET

Buffalo cauliflower sandwich BY LAUREN TOYOTA

MAKES 4 | PREP30 MINUTES COOK TIME 50 MINUTES It’s our claim to fame… buffalo cau- liflower. This recipe is the most vis- ited page on my blog and the most watched YouTube video. Newcomers, feast your eyes on the buffalo cauliflower sandwich! I’ve add- ed panko-style bread crumbs because DIRECTIONS Bake for 25 minutes, until crispy, flip- it makes the cauliflower crispy and Preheat the oven to 450°F. Line a bak- ping the steaks halfway through the crunchy. Not the kind of crunch that’ll ing sheet with parchment paper. Parch- bake time. If you go to flip the steaks tear up the roof of your mouth, but the ment paper is absolutely necessary, or and the batter feels stuck, it needs to kind of crunch that’ll definitely make the cauliflower and batter will stick to bake longer on that side. you relapse and forget that you’re bit- the sheet. ing into a piece of cauliflower. It makes Just before the cauliflower finishes bak- a heck of a good replacement for chick- For the cauliflower, remove the leafy ing, melt the vegan butter and whisk it en in this spicy stacked monster of a parts, being careful not to cut off any into the hot sauce in a shallow dish. sandwich! florets. Slice each head in half from the Remove the cauliflower from the oven, top. From the inside of each half, cut a and let cool slightly. INGREDIENTS slice 3⁄4 inch to one-inch thick. You now Breaded buffalo cauliflower have four large cauliflower cross-sec- Coat the breaded cauliflower steaks 2 heads cauliflower tions or steaks. You can reserve the evenly on all sides in the buffalo sauce. 1½ cups all-purpose flour or gluten-free rice flour remaining florets to make buffalo bites Reserve the excess sauce to baste the 4 tsps garlic powder using the same batter and method cauliflower before serving. Bake again 4 tsps onion powder or you can roast them up for another for 25 minutes, flipping the steaks half- 2 tsps ground cumin meal. way through the bake time. 2 tsps paprika Mix the flour, garlic powder, onion To assemble the sandwiches, just be- ½ tsp sea salt powder, cumin, paprika, salt, pepper, fore the cauliflower is done baking, cut ½ tsp ground pepper non-dairy milk, and water together in a the rolls in half and toast, if desired. ¾ cup unsweetened non-dairy milk bowl until well combined. The amount Spread a generous amount of ranch ¾ cup water of liquid or flour may need to be in- dressing on the cut sides of each roll. 3 cups panko-style bread crumbs or gluten-free creased if you replace the all-purpose Place a buffalo cauliflower steak on the bread crumbs flour with gluten-free flour. It should be bottom half. Add the red onion, let- ¼ cup vegan butter thick enough that it doesn't pool too tuce, tomato, and then the top half of 1½ cups buffalo-style hot sauce much around the steak. the roll. Serve with a pickle or slice the Sandwiches pickles and add to the sandwich. Transfer the batter to a wide, shallow 4 kaiser-style rolls dish that will fit your cauliflower steaks. TIP: You can slice leftover buffalo cauliflower The Classic Ranch from my cookbook or sub for Place the bread crumbs in another dish steaks into breaded strips and make a salad with store-bought vegan ranch dressing or large bowl. Immerse each steak in greens and veggies like tomatoes, cucumbers, 1 cup thinly sliced red onion (about 1 onion) the batter, using one hand to coat all and red onion. Then add ranch dressing. It’s out- 2 cups lettuce, shredded the crevices and letting just a bit of the standing! You can also use half buffalo-style hot 2 tomatoes, thinly sliced excess drip back into the dish. sauce and half BBQ sauce for a milder version of 4 dill pickles this sandwich. Coat all sides of the steaks in the bread crumbs. Place the breaded cauliflower steaks on the baking sheet. EAT SMART 37 HEALTHFUL GOURMET VEGETARIAN VEGAN GLUTEN-FREE NUT-FREE o SOY-FREE

2 cups diced red onion (about 2 onions) ½ cup pitted kalamata olives 6 to 8 pepperoncini peppers Dried oregano, for serving Creamy cucumber dressing ¼ cup olive oil 2 Tbsp white wine vinegar 1/3 cup shredded cucumber 2 Tbsp vegan mayonnaise 1 tsp dried oregano 1 tsp dried basil 1 tsp garlic powder ¼ tsp ground mustard ¼ tsp sea salt ¼ tsp ground black pepper ½ tsp agave nectar DIRECTIONS To prepare the tofu feta, drain the ex- cess water from the tofu and pat and press it dry between paper towels or a tea towel. You don’t need to get all the water out, just some of it. Cut the tofu into ½-inch cubes. Whisk together the vinegar, lemon juice, nondairy milk, basil, garlic, and salt in a glass container with a fitted lid. Put the tofu cubes in the mixture, cover, and refrigerate. Marinate the tofu over- night for a strong flavour, but you can marinate it for as little as three hours. Preheat the oven to 400°F. Toss the potatoes in the olive oil, oregano, salt, and pepper in a baking INGREDIENTS dish. Bake for 45 minutes tossing once My big fat Tofu feta halfway, until golden brown. 1 (14 oz) brick firm or extra-firm tofu Toss the warm potatoes with the cu- greek potato ½ cup white wine vinegar cumber, bell pepper, tomatoes, onion, 1 Tbsp freshly squeezed lemon juice olives, pepperoncini, and tofu feta. salad ½ cup unsweetened soy or almond milk Drizzle with as much creamy cucumber 1 tsp dried basil BY LAUREN TOYOTA dressing as you like and serve imme- 2 garlic cloves, minced diately. Add extra ground pepper and MAKES 6 TO 8 SERVINGS | PREP TIME 45 MIN- 2 tsps sea salt oregano to taste. UTES, PLUS MARINATING FOR 3 HOURS OR Salad OVERNIGHT, COOK TIME 45 MINUTES TIP: Be sure to dress only the amount you will 2 pounds small white or red potatoes, halved consume. If you’re not eating the salad right 1 Tbsp olive oil This is a potato salad with substance, away, do not toss the potatoes with the veggies, 1 tsp dried oregano and it’ll get you stoked for a beach day as the cucumber and tomatoes will get soggy. ½ tsp sea salt or picnic with your pals. It’s got chunks ½ tsp ground pepper of all things Greek and is a welcome 2 cups diced English cucumber (about 1 change from the typical variation. You cucumber) could even swap rotini or macaroni for 2 cups diced green bell pepper (about 2 the potatoes for a big fat Greek pasta peppers) salad. 2 cups cherry tomatoes, halved 38 WWW.OPTIMYZ.COM VEGETARIAN VEGAN GLUTEN-FREE NUT-FREE SOY-FREE HEALTHFUL GOURMET

INGREDIENTS While the pasta is cooking, combine Green pea 1 pound linguine (or pasta of your choice) the remaining one cup peas (thawed 2 cups fresh or frozen peas and drained of excess water, if frozen), pesto linguine 1 tsp sea salt salt, basil leaves, garlic, ¼ cup of parm, BY LAUREN TOYOTA 2 cups packed fresh basil leaves, plus more for lemon juice, and olive oil in a food pro- garnish cessor until well combined and smooth MAKES 4 SERVINGS | PREP TIME 20 MINUTES, 2 garlic cloves but textured. COOK TIME 12 MINUTES ½ cup The Parm (see page 207 in my cookbook) Place the drained pasta and peas back or vegan parmesan of your choice I love this pesto! It’s made in 10 min- in the pot while it’s still warm. Add ¾ of ¼ cup freshly squeezed lemon juice utes, hides my vegetables in a pile of the pesto and toss to combine well. ¼ cup olive oil cheesy garlicky stuff, and can even be- Ground pepper Serve the pasta with an extra dollop of come a dip for crackers and veggies. pesto on top. Garnish with the remain- This is my ultimate reduce, reuse, and DIRECTIONS der of parm, ground pepper to taste, recycle food! But as multipurpose as Bring a large pot of salted water to a and basil leaves. this pesto is, it’s still most epic served boil. Cook the pasta until al dente and on pasta. Feel free to use whatever pas- add one cup of the peas to the water M hot for food blog ta you have. in the last minute of cooking. Drain, but N @hotforfood do not rinse. P @hotforfood V hot for food www.hotforfoodblog.com

Excerpted from hot for food Vegan Comfort Classics. Copyright © 2018 by Lauren Toyota. Published by Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrange- ment with the Publisher. All rights reserved.

FEED YOUR SOUL 39 HEALTHFUL GOURMET VEGETARIAN o VEGAN GLUTEN-FREE NUT-FREE SOY-FREE

Avocado watermelon salad with pickled shallots and lime chili dressing BY ABBEY SHARP

MAKES 4 | TAKES 15 MINUTES Sometimes I overestimate my tolerance to spicy food. A few years ago, I was dining at a trendy taco joint in London and enjoying a heavenly watermelon salad with an aromatic chili oil. It hit that perfect spicy-sweet-spot ratio—you know, the one where you get a sizzling rush of endorphins but not enough to sweat through your silk shirt? Love it. But that love affair ended when I de- cided to bite into the red chili garnish. Tongue violently wagging, hands un- controllably flailing, and mascara run- ning down my tear-soaked cheeks, I was living my own version of culinary hell. Thankfully, I trusted my instinct and quelled the burn with a mouth- ful of guacamole. So it wasn’t my best moment, but my intuition was spot on. Not only did the avocado temper the overwhelming fire, but damn, it was good! Here’s my fork-friendly version 1½ tsps hot red chili pepper, minced and seeded In a small bowl, whisk together the lime that will keep you safely in the sexy siz- ¼ cup extra-virgin olive oil juice, water, honey, and salt. Add the zle zone—pink and green, tangy and Sea salt and cracked black pepper blanched shallot and refrigerate for one sweet, and perfectly spicy and cool. hour. Avocado watermelon salad INGREDIENTS 1 avocado, pitted, peeled, and cubed Meanwhile, in a small bowl, make the Pickled shallots 3 cups cubed seedless watermelon, peeled and dressing. Stir together the lime juice, 2 small shallots, sliced lengthwise into thin strips cubed mustard, honey, and chili pepper. ½ cup fresh lime juice English cucumber Whisking constantly, slowly add the ol- 2 Tbsps filtered water 2 Tbsps fresh mint, thinly sliced ive oil, until completely emulsified. Sea- 4 tsps pure liquid honey 3 ounces feta cheese, crumbled, for garnish son with salt and pepper. ½ tsp sea salt DIRECTIONS In a large serving bowl, toss together Lime chili dressing Fill a small saucepan with water and the avocado, watermelon, cucumber, ¼ cup fresh lime juice bring to a boil over high heat. Add the mint, and drained pickled shallots. Im- 2 tsps Dijon mustard shallots and blanch for 20 seconds. mediately drizzle with the dressing. 2 tsps pure liquid honey Drain. Enjoy chilled or at room temperature, garnished with the feta. 40 WWW.OPTIMYZ.COM VEGETARIAN o VEGAN GLUTEN-FREE NUT-FREE SOY-FREE HEALTHFUL GOURMET

pineapple rings with the lime-honey Set aside. Piña Colada mixture, reserving any extra for garnish. To serve, place four pineapple rings Napoleons Grill the pineapple rings with the lid on a platter. Top each with a spoon- open until both sides are charred, four ful of the coconut cream, using about BY ABBEY SHARP to five minutes per side. Set the pine- half the cream. Top with another four apple aside to cool to at least room pineapple rings, the remaining coconut MAKES 4 | TAKES 15 MINUTES temperature. cream, and then the remaining 4 pine- I’m not much for nature, but I wait all apple rings. Garnish with the remaining Next, make the napoleon filling. Open year to light up the grill and get out- 3 Tbsps toasted coconut, the remain- the can of coconut milk and scoop the doors. Okay, so I could—and honest- ing 1 tsp lime zest, and a drizzle of any solid white coconut cream on the top ly sometimes do—barbecue during remaining lime-honey mixture. into a large bowl. discard (or drink!) the a minus-ten blizzard, but it’s far more remaining coconut water. Using a hand TIP: The pineapple and filling (without the banana enjoyable without the insulated gloves mixer, whip the coconut cream until and meringue cookies) can be made one day and parka. Regardless of the weather very smooth and fluffy. Add the yogurt, ahead and refrigerated until ready to serve. Add forecast, this dessert will transport you honey, rum, vanilla, and 2 tsps of the the bananas and meringue cookie to the coconut away on a tropical vacation. A lick of lime zest. Beat until the filling is fluffy, cream just before assembling. fire caramelizes sweet rings of pineap- lusciously smooth, and thick. ple to a crackling, succulent state, con- trasted with a creamy coconut filling Fold in the banana, crushed meringue laced with marshmallowy bites. Even in cookies, and ¼ cup toasted coconut. a hailstorm of epic proportion, this reci- pe nails that vacation vibe.

INGREDIENTS Lime-honey pineapple 1 lime, halved 2 Tbsps pure liquid honey 12 rings fresh pineapple (about 1/8 inch/3mm thick) Napoleon filling 1 can (14oz) full-fat coconut milk, refrigerated overnight 1 cup plain 2% Greek yogurt 2 tsps pure liquid honey, more to taste 2 tsps light rum 1 tsp pure vanilla extract 3 tsps lime zest, divided 1 medium banana, cut into bite-size cubes 1½ cups coarsely crushed meringue cookies or pavlova pieces ¼ cup + 3 Tbsps unsweetened flaked coconut, toasted, divided DIRECTIONS Prepare your grill for direct cooking over medium heat. Lightly grease the grate. Grill the lime halves cut side-down until charred and juicy, about three minutes. Transfer to a plate and let cool enough that you can pick them up. In a small bowl, juice the grilled limes (I sug- gest using a citrus reamer to save your fingers!) into a small bowl. Stir in the honey. Lightly brush both sides of the TAKE A VACATION 41 HEALTHFUL GOURMET o VEGETARIAN o VEGAN GLUTEN-FREE NUT-FREE o SOY-FREE

Preheat the oven to 400°F. Line a bak- and the remaining 4½ tsps honey. Sweet tea ing sheet with parchment paper. Bring to a boil, then immediately re- duce the heat to a moderate simmer Remove the chicken breasts from the bourbon and cook until the glaze reduces to marinade, reserving the marinade. Pat about 3 Tbsps (about 15 minutes). the chicken with paper towel to re- chicken You’ll see the colour has also changed move any excess moisture, and season from light brown to dark brown. Re- with a generous pinch each of sea salt breasts move from the heat. and pepper. BY ABBEY SHARP Remove the chicken from the oven and In a large ovenproof nonstick skillet, brush with the sticky glaze. Return the MAKES 4 | TAKES 45 MINUTES heat the remaining 1 Tbsp olive oil over glazed chicken to the oven to cook for + 4 HOURS TO MARINATE medium-high heat. Lay the breasts in an additional five to seven minutes, or the skillet presentation side down. Sear I’m Canadian, not some dainty South- just until they reach 165°F. on each side until golden brown, two ern belle, but hand me a boozy sweet to four minutes per side, then trans- If there’s any residual sauce in the pan, tea and a plate of finger-lickin’-good fer the skillet to the oven and contin- rinse your brush (it touched under- chicken, and I can be as sweet as pe- ue cooking for 10 to 12 minutes, or cooked chicken) and give the chicken can pie. For a taste of Southern hos- until the internal temperature is 145°F one last lacquer. Sprinkle with a pinch pitality (without the humidity), these to 150°F (You are not cooking it com- of fleur de sel and serve. boozy chicken breasts fit the bill. While pletely at this point). the Deep South certainly isn’t known M Abbey's Kitchen for its light fare, this dish channels a hot Meanwhile, strain the marinade N @abbeyskitchen summer tailgate party into a lean piece through a piece of cheesecloth, dis- P @abbeyskitchen V Abbey Sharp of otherwise pedestrian poultry. The se- carding the solids. In a small nonstick Q /abbeyskitchen cret here is an overnight cocktail bath skillet, combine ½ cup of the marinade www.abbeyskitchen.com for the ol’ gal, and out she comes ten- der and sweet, with just enough liquor to make any Georgia peach blush.

INGREDIENTS 1 cup boiling water 2 orange pekoe tea bags 3 Tbsps bourbon 3 Tbsps low-sodium soy sauce or tamari 3 Tbsps extra-virgin olive oil, divided 2 Tbsps + 4½ tsps pure liquid honey, divided 1½ tsps minced fresh rosemary Juice and rind (cut in wide strips) of 1 orange Juice and rind (cut in wide strips) of 1 lemon 4 boneless, skinless chicken breasts (about 6oz each) Sea salt and cracked black pepper Fleur de sel DIRECTIONS Combine the boiling water and tea bags in a cup and steep for five to six minutes. Remove the tea bags and let the tea cool until warm. In a large re- sealable plastic bag, combine the tea, bourbon, soy sauce, 2 Tbsps of the ol- ive oil, 2 Tbsps of the honey, rosemary, orange juice and rind, and lemon juice and rind. Add the chicken breasts, and seal the bag, and coat the chicken. Marinate in the fridge for at least four hours or overnight. 42 WWW.OPTIMYZ.COM

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© CAN STOCK PHOTO / JANPIETRUSZKA 2019 AS VOTED BY READERS

The top products and brands to make you feel your best every day—as voted by readers like you! BY CHARMAINE MILLAIRE Choice. Something that we all have. We choose to get out of bed each morning. We choose the activities we partake in, the people we surround ourselves with, and the food we eat. We choose our partners, the vacations we go on, the cars we purchase. We even choose our pets, what to put in our morning coffee, and the outfits we decide to wear each day. Our choices are endless. We all have the power of choice. But sometimes, too much choice can be a bad thing. According to an article from The Guardian, too many options can stress us out and spark anxiety. Author and psychologist Barry Schwartz says, “[Often], we end up less satisfied with the result of the choice than we would be if we had fewer options to choose from.” When there are lots of options to consider, it is easy to imagine the attractive features of each other option, making us feel more pressured to make the “right” choice. Don’t worry, we’re here to help. The 2019 Best of the Best reader’s survey is essentially a product guide that will help you find the answers you’ve been looking for. Not sure which product is best to reduce stress? We got you covered. What brand has the most support- ive, and stylish sports bra? We got you. Best toothpaste brand or antiperspi- rant? No problem! The list goes on. Inside, we have 21 categories of the most loved brands and products, as voted by women like you. Don’t let the chal- lenge of choice slow you down—set your worries aside and place your best foot forward. Happy shopping!

GO FOR GOLD 45 BEST OF THE BEST

ATHLETIC CLOTHING GOLD Lululemon SILVER Under Armour BRONZE Nike

FOOTWEAR GOLD Nike SILVER New Balance BRONZE Asics

SPORTS BRA GOLD Under Armour SILVER Lululemon SILVER Adidas

HEADPHONES GOLD Bose SILVER Apple BRONZE Sony

FITNESS TRACKER GOLD Fitbit Charge 3 SILVER Fitbit Flex 2 BRONZE Fitbit Versa BRONZE Garmin Forerunner

46 WWW.OPTIMYZ.COM PROTEIN/POWER BAR GOLD Simply Protein SILVER Kind Bar SILVER Clif BRONZE Larabar

YOGA MAT GOLD Gaiam SILVER Lululemon BRONZE Manduka BRONZE Jade

PROTEIN BEVERAGE GOLD Vega SILVER Genuine Health BRONZE Isopure

HOME FITNESS EQUIPMENT GOLD TRX SILVER Bowflex BRONZE Nordic Track

PUSH YOUR LIMITS 47 BEST OF THE BEST

DEODORANT/ANTIPERSPIRANT FAVOURITE SHAMPOO BRAND FEMININE HYGIENE PRODUCTS GOLD Dove GOLD Pantene GOLD Always SILVER Secret SILVER L'Oreal SILVER Kotex BRONZE Degree SILVER Herbal Essences BRONZE The Diva Cup BRONZE Redken BEST TOOTHPASTE BRAND COSMETIC LINE GOLD Colgate GOLD Cover Girl SILVER Crest SILVER Tarte BRONZE Arm & Hammer BRONZE L'Oreal

48 WWW.OPTIMYZ.COM MULTIVITAMIN GOLD Jamieson "Multi 100% Complete for Women" SILVER Jamieson "Multi 100% Complete for Women 50+" BRONZE Sisu "Multi Vi Min"

STRESS MANAGEMENT GOLD Natural Calm "Magnesium Citrate Powder" SILVER Sisu "B Calm with Rhodiola" BRONZE Webber Naturals "B Calm" BRONZE New Chapter "Perfect Calm Multivitamin"

PROBIOTICS GOLD Renew Life "Ultimate Flora Probiotic 50 Billion" SILVER Webber Naturals "Women's Health Probiotic 5 Billion" BRONZE Flora "Adult's Probiotic"

PAIN, ARTHRITIS AND JOINT CARE (SUPPLEMENT) GOLD Lakota SILVER Nature's Bounty BRONZE Jamieson

PAIN, ARTHRITIS, AND JOINT CARE (TOPICAL) GOLD Rub A535 SILVER Lakota BRONZE Epsom Gel

ESSENTIAL FATTY ACIDS/ OMEGA-3 GOLD Nature's Way Nutrasea "Omega-3 Lemon Liquid" SILVER Webber Naturals "Omega-3 Softgels" SILVER Jamieson "No Fishy Aftertaste - Extra Strength Omega-3" BRONZE Nature's Bounty "Omega-3 Fish Oil" © CAN STOCK PHOTO / ANDREYKUZMIN PHOTO © CAN STOCK TAKE CARE OF YOURSELF 49 BEST OF THE BEST

Best of the Best 2019 To make your next shopping trip easier and stress-free.

ATHLETIC CLOTHING HOME FITNESS EQUIPMENT PROBIOTICS GOLD Lululemon GOLD TRX GOLD Renew Life "Ultimate Flora SILVER Under Armour SILVER Bowflex Probiotic 50 Billion" BRONZE Nike BRONZE Nordic Track SILVER Webber Naturals "Women's Health FOOTWEAR DEODORANT/ANTIPERSPIRANT Probiotic 5 Billion" GOLD Nike GOLD Dove BRONZE Flora "Adult's Probiotic" SILVER New Balance SILVER Secret BRONZE Asics BRONZE Degree PAIN, ARTHRITIS AND JOINT CARE (SUPPLEMENT) SPORTS BRA BEST TOOTHPASTE BRAND GOLD Lakota GOLD Under Armour GOLD Colgate SILVER Nature's Bounty SILVER Lululemon SILVER Crest BRONZE Jamieson SILVER Adidas BRONZE Arm & Hammer PAIN, ARTHRITIS, AND JOINT CARE HEADPHONES FAVOURITE SHAMPOO BRAND (TOPICAL) GOLD Bose GOLD Pantene GOLD Rub A535 SILVER Apple SILVER L'Oreal SILVER Lakota BRONZE Sony SILVER Herbal Essences BRONZE Epsom Gel BRONZE Redken FITNESS TRACKER ESSENTIAL FATTY ACIDS/ GOLD Fitbit Charge 3 COSMETIC LINE OMEGA-3 SILVER Fitbit Flex 2 GOLD Cover Girl GOLD Nature's Way Nutrasea BRONZE Fitbit Versa SILVER Tarte "Omega-3 Lemon Liquid" BRONZE Garmin Forerunner BRONZE L'Oreal SILVER Webber Naturals "Omega-3 Softgels" PROTEIN/POWER BAR FEMININE HYGIENE PRODUCTS SILVER Jamieson "No Fishy GOLD Simply Protein GOLD Always Aftertaste - Extra Strength SILVER Kind Bar SILVER Kotex Omega-3" SILVER Clif BRONZE The Diva Cup BRONZE Nature's Bounty BRONZE Larabar "Omega-3 Fish Oil" MULTIVITAMIN YOGA MAT GOLD Jamieson "Multi 100% GOLD Gaiam Complete for Women" SILVER Lululemon SILVER Jamieson "Multi 100% BRONZE Manduka Complete for Women 50+" BRONZE Jade BRONZE Sisu "Multi Vi Min"

PROTEIN BEVERAGE STRESS MANAGEMENT GOLD Vega GOLD Natural Calm "Magnesium SILVER Genuine Health Citrate Powder" BRONZE Isopure SILVER Sisu "B Calm with Rhodiola"

BRONZE Webber Naturals "B Calm" / ANDREYKUZMIN PHOTO © CAN STOCK BRONZE New Chapter "Perfect Calm Multivitamin"

50 WWW.OPTIMYZ.COM YOU GOT THIS! Become an OptiMYz member and stay inspired all year

You get it all! Membership includes*: • OptiMYz print magazine delivered to your home (1 year/6 issues) • Complete access to the OptiMYz magazine digital archive • Free OptiMYz athletic t-shirt with 3 designs to choose from • Access to all eBooks in our library • Get exclusive discounts from participating advertisers • Discounts on OptiMYz clothing • Bi-weekly OptiMYz Health News e-newsletter • And more! Over $300 in value! All for only OptiMYz your life! $42.95! Sign up now at optimyz.com/membership *Some conditions apply. Membership is only available for Canadian addresses. T-shirt may differ from picture. See website for more details. Woman: © Can Stock Photo / dolgachov T-shirt: © Can Stock Photo / fontgraf

Ad_Membership_1202.indd 1 2019-04-23 2:44 PM FITNESS STRONG FOUNDATION This lower body workout will strengthen your muscles while you soak up the sunshine. BY ANDREA SALIBA PHOTOS BY ANITA ALBERTO PHOTOGRAPHY

52 WWW.OPTIMYZ.COM It goes without saying that our lower bodies add great value to our lives. We BASIC LUNGE need our lower half to be strong and PERFORM: TWO SETS OF 12–15 developed for basic daily tasks such Begin standing tall, core muscles engaged. Place your hands at your waist, look- as walking, sitting, standing or even ing forward with your head held high. Take your right foot forward and bend your bending to pick up a heavy box. Even knee at a 90° angle making sure your knee does not fall over your toe. Keep your though you may not be training for any shoulders back and down. Your back knee should be bent as well at a 90° angle. specific athletic goal, you still need Hold the pose then stand back up and repeat on the other leg. to consider strengthening your low- er body. This includes the glutes (but- *Make this difficult by pulsing on each leg for a count of three. tocks muscles), hamstrings (back of the thigh), quadriceps (thigh muscles) and the calf muscles. Each muscle group has a unique way to create functional movement. The great thing about training the low- er body is that you don't need a fan- cy gym membership to get your burn on. Nope! Many lower body exercises don't even require weights and can be performed using your own body weight. If you are interested in add- ing handheld weights, I recommend first mastering basic exercises such as a simple squat if you are a beginner, and then slowly adding light weights to build up from there. The exercise routine I have created is specifically to train the muscles of the legs and glutes. These are a few of my absolute favourites that I incorporate into my daily workout routine. Remem- ber to start slowly and build your way up. You've got this! TO START I recommend doing a light jog in place with some jumping jacks to warm up for around five to eight minutes. You do not want to begin these exercises unless you have warmed up the body to prevent injury.

SWEATOMETER

WORKOUT TYPE: HIGH-INTENSITY INTERVAL TRAINING EQUIPMENT: DUMBELLS, MAT SKILL BUILDING STRENGTH FLEXIBILITY ENDURANCE CARDIO AGILITY

SHOW UP FOR YOURSELF 53 FITNESS

Beginners Stay in a low squat and JUMP SQUAT hold at the bottom for three counts PERFORM: TWO SETS OF EIGHT Intermediate Jump up from low squat Begin in a low squat. Push your glutes without the knee tuck back as far as you can, and knees be- Advanced Perform the jump squat hind the toes. Keep your arms hanging with a knee tuck engaging the core at your side, chin up, core engaged. muscles Begin to propel up by jumping from your low squat, tucking your knees into your chest.

54 WWW.OPTIMYZ.COM GLUTE KICKBACKS PERFORM: TWO SETS OF 20 EACH SIDE Get down on all fours on an exercise mat or the grass. If you are using a handheld weight, place it comfortably behind the knee. Be sure your core is engaged and your neck is in line with your spine. Focus your gaze downward. Raise your knee off the floor and press your foot (flat) upward. Envision as though you have a deli- cate platter resting on your foot, and you must keep yourself stable in order to pre- vent dropping it. Squeeze at the top, then slowly bring your knee back to the mat in the starting position. Repeat on the other side. Beginners Do not use a handheld weight Intermediate Do as shown Advanced Add a heavier weight or try pulsing at the top for three counts before returning to the mat

GIVE IT YOUR ALL 55 FITNESS

ABDUCTOR LEG RAISES PERFORM: ONE SET OF 20 EACH SIDE Lie on your left side, keeping your left arm and left knee bent. Extend the right leg slowly with your toe pointing downward on the floor. Slowly raise the leg up toward the sky keeping your toe pointing downward the entire time, then from the top, slowly lower back down. Repeat on the other side.

56 WWW.OPTIMYZ.COM CALF RAISES PERFORM: ONE SET OF 20 Find a step or risen area. Place your forefoot on the step. Keep your hands at your waist, body tall, shoulders back and face forward. Slowly raise your heels upward and squeeze your calf muscles. Release back down and repeat.

Andrea Saliba is a certified holistic nutritionist, GLUTE BRIDGE RAISES health coach and group fitness instructor in Vancouver, BC. She offers nutrition plans to gain PERFORM: ONE SET OF 20 energy, strength and confidence. Her approach is Lie flat on an exercise mat or on the grass with your knees bent at 90°. Place to inspire people to make healthier food choices weights at your hip bones if you are using them. Engage your core muscles and while educating her clients on the importance of slowly thrust your hips up toward the sky. Hold at the top squeezing your glute the mind-body connection. muscles tight. Slowly lower down. M Andrea Saliba Nutrition Beginners Do not use weights P @andrea_saliba.nutrition www.andreasaliba.ca Intermediate and advanced Perform as shown

PROGRESS, NOT PERFECTION 57 LIFE 99 things to try this season Get the most out of the warm weather. BY JOCELYN SPENCE

1. Visit a national park 34. Attend a sporting event 67. Play ball hockey 2. Swim in a lake 35. Go surfing 68. Play horseshoes 3. Walk a dog at an animal shelter 36. Go rock climbing 69. Try lawn bowling 4. Go hiking 37. Relax in a hammock 70. Go to a driving range 5. Plant a seed 38. Meditate in nature 71. Go to a bouldering gym 6. Go paddleboarding 39. Try yoga nidra 72. Go rockhounding 7. Go canoeing 40. Learn to identify wild plants 73. Go tubing 8. Go kayaking 41. Become a mentor 74. Visit a farm 9. Play frisbee 42. Volunteer your time 75. Ride a horse 10. Play catch 43. Try a new recipe 76. Walk with a friend 11. Build a sand castle 44. Read a magazine 77. Stomp in a puddle 12. Go to a splash pad 45. Read a book 78. Run in the sprinkler 13. Go on a picnic 46. Listen to a new podcast 79. Eat frozen grapes 14. Attend an outdoor yoga class 47. Go birdwatching 80. Build a campfire 15. Go berry picking 48. Play tennis 81. Hang out in a hot tub 16. Watch the sun rise 49. Make your own kombucha 82. Wear something colourful 17. Try Tai Chi 50. Play beach volleyball 83. Visit a garden 18. Try a new trail 51. Play tourist at home 84. Work out before sunrise 19. Go to a farmer’s market 52. Ride a bike 85. Cheer on a friend 20. Go camping 53. Watch a movie outside 86. Host a potluck 21. Spend time in the forest 54. Try a new fitness class 87. Try trail running 22. Feed the birds 55. Catch a fish 88. Try a triathlon 23. Drink lemonade 56. Barbecue 89. Train for a competition 24. Attend a fun run 57. Dive 90. Make a donation 25. Try a new vegetable 58. Swim in a pool 91. Coach a team 26. Stargaze 59. Try an active commute 92. Watch fireworks 27. Pick wildflowers 60. Listen to a new genre of music 93. Make a fruit crisp 28. Work out at an outdoor gym 61. Swim in the rain 94. Make jam 29. Join a sports team 62. Play in the waves 95. Make your own sauerkraut 30. Play mini golf 63. Snorkel 96. Fly a kite 31. Make your own popsicles 64. Climb a tree 97. Jump rope 32. Go to an outdoor concert 65. Rollerskate 98. Take a dance class 33. Visit a museum 66. Watch a roller derby game 99. Play washer toss 58 WWW.OPTIMYZ.COM © ISTOCK / HENN PHOTOGRAPHY MAKE TIME FOR PLAY 59 FITNESS

60 WWW.OPTIMYZ.COM Mindful on the mat Adding props to your practice can help reduce strain and stress on the body and allow you to enjoy the benefits each pose has to offer. BY ANN GREEN PHOTOS BY NAT CARON PHOTOGRAPHY

When you arrive on your mat, how in pose—when you are ready. Pain, on the tune are you with the needs of your other hand, is our body’s way of telling body? Yoga postures are meant to be us to stop. Pain lets us know that we are fluid. They are designed to adapt to the past our limit, and possibly, at the point specific needs of your body at the mo- of injury. ment that you are practicing them. There are many reasons why one may When we bring awareness to the mat, have to modify a posture on a given we start to understand when the time day, such as, physical, mental, or even is right to push forward and when to emotional. Incorporating props like pull back. This awareness can make the walls, folding chairs, blankets and bol- difference between injury and advance- sters into your practice, can help re- ment of your practice. duce strain and stress on the body and allow you to enjoy the other benefits While in each pose, take a moment that each pose has to offer. to connect to how your body is feel- ing. Are there parts of your body that Props can also provide confidence and feel strained or are you feeling strong safety when advancing to a new pos- and supple and wanting to explore the ture. Balance, stability, range of mobil- pose further? ity, strength, and endurance can all be explored in advancing a posture. The Yoga can be challenging on many key is paying attention to how you feel fronts, and “challenging” your body in the moment and adjusting the pos- is not about pushing through pain to ture accordingly. Here are some modifi- get to the next pose. Yoga is about ex- cations and advancements for common panding your personal practice of the yoga poses: BREATHE DEEPLY 61 FITNESS Mountain pose Tadasana Although it may appear simple, mountain pose is asking our body to do quite a bit. It is encouraging our body to remain still, strong, and balanced. This stance is foundational for all standing poses and is the embodiment of intention and integrity.

MODIFICATION 1 Lie down on your back in the middle of your mat. Keep your toes up, feet parallel with the wall, palms facing up, and arms relaxed by your sides. Draw your shoulder blades under you and towards each other.

MODIFICATION 2 ADVANCEMENT 1 ADVANCEMENT 2 Use the wall to help with balance With weight balanced equally between Test out your balance by standing and begin building strength in both feet, lift your arms over head and on your tiptoes, and lifting the this posture. Your back, heels, sa- bend at the waist to one side. Keep other leg. crum and shoulder blades should your arms as straight as possible. be flat against the wall, with your arms relaxed at your sides.

62 WWW.OPTIMYZ.COM Child’s pose is designed to be a foun- dational rest posture and a gentle re- Child's Pose lease of your lower back. This gentle Balasana pose can be challenging for the hips, especially, for those who spend most of the day sitting. Take the time to warm up your hip flexors to prevent injury.

MODIFICATION 1 MODIFICATION 2 Use bolsters or blankets to relieve Sitting cross-legged, use a chair quadricep tension, support knee flex- to support your upper body, ion and create a gentler posture. head and neck.

ADVANCEMENT 1 ADVANCEMENT 2 Move your hips above the knees, revolving your bottom arm Try adding in a gentle arm bind, using a strap. Cross your under to twist, bringing it to the outside of your opposing left foot behind your right knee, and reach your right arm back foot. Extend your top arm forward, long onto floor, as down the length of your back with a strap. Extend your your top ribs rotate toward the sky. left hand upward between legs to catch strap.

MAKE TIME FOR YOU 63 FITNESS Downward dog Adho mukha svanasana Downward dog is probably the most widely known yoga posture. This inversion pose creates length in your entire body, as well as working your upper body strength. But, it can take some time before you feel comfortable in this pose. Explore downward dog when you need a mini reset or a change in perspective.

MODIFICATION 1 Downward dog can result in tension in your hands, wrists, hips, back, or shoulders. Relieve tension by com- ing to the knees with long arms and upper body support.

MODIFICATION 2 Further relieve wrist and hand pain by using a chair or the wall, for support. Keep your arms long, feet firm, and hips pressed back.

ADVANCEMENT 1 ADVANCEMENT 2 Downward dog is Play with strength a wonderful op- by extending one portunity to play leg up long behind with balance and you, and removing movement. Try the opposite hand extending one to extend the long leg straight out arm up and back in to the side and the same direction. explore all the wonderful things that your body is capable of.

64 WWW.OPTIMYZ.COM Upward facing dog Urdhva mukha svanasana This awakening posture challenges abdominal sustenance, core awareness, arm strength, and back suppleness. When in this posture, be aware of how each part of your body is feel- ing to determine if a modification is needed.

MODIFICATION 1 MODIFICATION 2 Use a wall to help Bend at the elbows and place a rolled blanket or small build strength, and to bolster under the hips to support your lower back. ease up on the arms and wrists, while de- veloping spine mobility and chest opening. Press through the hands and curl your shoulders away from the wall.

ADVANCEMENT 1 ADVANCEMENT 2 Try lifting one leg to increase Try lifting one arm to build core engagement. shoulder strength.

TRY SOMETHING NEW 65 FITNESS Warrior one Virabhadrasana I This powerful posture is a beau- tiful combination of stability and strength. Don’t underestimate it, moving into warrior one requires core strength, agility, and focus.

MODIFICATION 1 MODIFICATION 2 If you’re feeling a Slide your back heel bit wobbly or un- up against a wall, centered, add in creating a line of a chair under the support up your leg front thigh for ad- and into your long ditional support. spine. Keep the Keep one hand front leg bent and raised if possible. raise your arms half- way in front of you.

ADVANCEMENT 1 ADVANCEMENT 2 There are several Challenge your balance ways to play with by lifting your front warrior one. Reach heel. Lean back with back for clasped your arms raised for a hands and ex- deep backbend and plore this ver- heart opener. sion of exalted warrior.

66 WWW.OPTIMYZ.COM Triangle Trikonasana Triangle is an extremely strong movement that opens your hips and stretches your hamstrings. This challenging posture supports deep body awareness, balance, and strength.

MODIFICATION 1 MODIFICATION 2 Incorporate blocks to sup- Support your bottom port balance and develop hand by pressing it on strength in this posture. top of a chair

ADVANCEMENT 1 ADVANCEMENT 2 Try challenging your balance Try rotating your torso and securing one hand to a strap by extending the bottom from your foot. Straps and blocks are excellent tools arm away from your to help advance body, and binding this pose. the other be- hind your back.

Ann Green is a former heptathlon competitor, certified yoga instructor, educator and owner of BLiSS Ann Green Yoga in Barrie, ON.

www.shineology.ca www.anngreenyoga.com SET GOALS 67 MIND Good health and happiness: How to get your hands on it “Happiness not only feels good, but research has found that it is associated with superior mental and physical health.” BY DR. GILLIAN MANDICH

Many people think that happiness is can help you unlock more happiness Although there is still a lot to under- something that we will find one day, and health in your life, such as the stand in the relationship between hap- like when we win the lottery, or meet following. piness, health, and goal setting and our soulmates, yet research teaches us accomplishments, it is evident that goal 1. Shift your focus that happiness is actually something we progress, not goal achievement is most One of the simplest ways to boost your can create daily. And the same goes for important. happiness and mental health is to shift health—with our busy schedules it can what you are focussing on because 3. Consistency is key be hard to prioritize healthy behaviours what you focus on is what you tend to Science shows that we tend to focus when our “to-do” list is being filled notice in your life. If you’re always fo- too much on salient high points (i.e. the with work responsibilities, events, fami- cussed on the things that upset or frus- vacation or event you have coming up) ly commitments, and more. And yet, fo- trate you, then that is often what will and too little on day-to-day events that cussing on our health and happiness is influence your perception of reality. By actually have a more profound effect on essential in order to have energy every noticing and focussing on the things our overall happiness. The happiness day, to be the best friend and partner, that make you feel happy, you can train and to live our best life possible. your brain to become more skilled at Prioritizing health and happiness isn’t noticing and acknowledging happy just becoming essential on a person- things. al level, but recently several countries Try making a habit of looking around (including Canada) have started to in- and noticing the good, or the things clude national happiness, along with that make you feel happy that are al- health, as indicators of national prog- ready around you. This practice is es- ress. Happiness not only feels good, pecially potent if you can focus on the but research has found that it is associ- “small” things such as the kind stranger ated with superior mental and physical who opened a door for you or a com- health. Happiness and health are also pliment that someone gave you. linked to greater career success, im- proved relationships, enhanced creativ- 2. Make progress towards your ity, and longevity. goals It feels good when you reach a goal, Although some people may have been especially when you’ve been working born with bigger smiles than others, towards it for a long time. Research the truth is that with practice anyone shows that when you feel like you are can improve both their happiness and progressing towards a goal it has a pos- health. There are key behaviours that itive impact on your health and happi- ness, even if you haven’t reached your goal yet. The journey, not just the desti- Research from Harvard University nation has a significant impact on your suggests that happiness spreads up health and happiness (and the jour- to three degrees of separation from ney even more so because you spend you. So if you are happy, your best much more time working towards friend’s sister, hairdresser’s spouse, goals than you do when you arrive at or colleague’s son may also be- them). come happier as well. 68 WWW.OPTIMYZ.COM equation requires the same approach moment, or listen to someone guide psychological well-being. as a healthy lifestyle—consistency! The you to relax. The key to meditation is Letting go of the idea that you will one greatest successes result from slow, not in doing a particular kind, it’s about day arrive at good health and happi- steady, lifestyle changes because small finding something that works for you. ness, and instead practicing positive things done consistently really do add Research has shown that meditation and realistic habits is the most effective up. can help improve sleep, sharpen mem- way to increase your overall happiness. ory, enhanced creativity, and decrease When it comes to happiness and health Using these tips and practicing them stress. the small things truly are the big things, regularly can make a significant differ- especially in terms of happiness. The Meditation has also been shown to ence towards living a healthier, and idea that it is found in money, the per- shrink the amygdala (the part of the happier life. fect partner, a better job, bigger house, brain that controls anxiety and fear) and or a new car is what we most often see lower the amount of cortisol (a stress Dr. Gillian Mandich is Canada’s Happiness in our culture and in marketing/adver- hormone) in the body. Less anxiety, Doctor. She uses the latest science to help people tising, and yet research shows us that fear, and stress means more happiness live happy lives. Mandich has a PhD from Western those things don’t bring deep or last- and better mental and physical health. University in health science, specializing in health ing happiness, rather it is the sum of promotion. Her primary areas of research are 5. Get some zzz’s small joys in everyday life that adds up happiness and health, and her personal mission is Appropriate sleep quality and quan- to a more fulfilling and happy life. to educate people about evidence- based health tity is necessary for a balanced and information, so they can lead a happy, healthy 4. Meditate healthy life, and sleep has been found life. Meditation is a great tool because it to have an important relationship with can be done by anyone, anywhere, at mental health and happiness. Sleep www.gillianmandich.com any time of day. There are many ways to and happiness are positively correlat- meditate. For example, you can focus ed, and growing evidence is finding your attention on one object or your that poor sleep patterns are related to breath, pay attention to the present decreased physical health, mood, and

View from happy What does happiness look like? Well, like there is more than one way to peel an orange, there is more than one way to see happi- ness. Happiness is as unique as we are, and it can look different for dif- ferent people—or for the same per- son at different times. It is important to forget about what it “should” look like and to look in- ward to see how you are truly feel- ing. Both Hollywood and social media are fantastic at showing us the way “happy” looks like—but a lot of it is all for show. A great way to help look inward is to start jour- nalling about each day and reflect- ing. What is truly making you feel happy? Keep doing these things, and remove from your life what isn’t making you feel happy. © CAN STOCK PHOTO / ZINKEVYCH PHOTO © CAN STOCK PUT DOWN YOUR PHONE 69 FITNESS Banded business Give your lower half some lovin’ and get your sweat on with this leg and glute workout! BY HOLLY LEGGE PHOTOGRAPHY BY DAVE LAUS

The secret is out. Getting on this “band” wagon is a workout must! Over the last few years, resistance bands have been all the craze—and with good reason. Resistance bands, whether cloth or elastic have helped tone and strengthen the glutes and legs of women worldwide! Increas- ing the resistance (transitioning between difficulty of bands, distin- guished by their colour), alternat- ing repetitions, exercises, and reps have all shown to sculpt and tone the back side. Working your way up to the most challenging band is an accomplishing feeling and the results of feeling stronger will speak for itself. If you are looking to feel fantastic, get stronger and challenge yourself—this workout is for you.

SWEATOMETER

WORKOUT TYPE: STRENGTH TRAINING EQUIPMENT: RESISTANCE BANDS SKILL BUILDING STRENGTH FLEXIBILITY ENDURANCE CARDIO AGILITY

70 WWW.OPTIMYZ.COM Glute bridge

10–15 REPS Start this exercise on your back with the band just above the knees. Spread your knees apart causing ten- sion to your outer glutes. Begin to drive your hips up, squeezing your glutes as you rise. Keep your knees apart for the duration of the exercise, driving your heels into the floor. After completing one repetition, return to supine po- sition, relax the glutes and re-squeeze for the next repetition. *Advanced technique: Hold a barbell on your hips for added weight and resistance. *Tip: Have a protective cushion where the barbell would be placed on your hips for increased comfort.

ENGAGE YOUR CORE 71 FITNESS

Plank kick-back 10–15 REPS Begin in a plank pose with the band above your knees, and your feet sta- tioned hip-width apart. Begin the active part of the exercise by pushing one leg back keeping the knee straight, with focus on driving through the heel. *Advanced technique: Instead of hav- ing your leg straight, slightly bend your knee to create a more skater-like drive which will enhance hamstring activation.

One-legged glute thrust 10–15 REPS PER LEG Start this exercise on your back with the band just above your knees, spread your knees apart causing tension to your outer glutes. Pull one leg from the other driving your active leg up, squeezing the glutes tightly, having your hips suspended in the air. After completing one repetition, return to supine position, relax the glutes and re-squeeze for the next repetition.

72 WWW.OPTIMYZ.COM Squat

10–15 REPS Standing in a strong stance, point your toes to a 45° angle with the band above your knees. Begin lowering yourself, keeping your feet spread apart. Your knees should not hover too far over your feet to ensure proper form. *Advanced technique: Hold a weighted plate in your hands to add extra resistance.

FIND BEAUTY IN EVERYTHING 73 FITNESS

Side steps 10–15 REPS PER LEG Begin exercise standing with the resistance band above the knees and hips shoulder width-apart. Begin lowering yourself, keeping your feet spread apart. Your knees should not hover too far over your feet to ensure proper form. Bring the active leg in to your other leg, distributing the weight onto both legs. Use the opposite leg to “side step out,” pulling the legs apart.

Ingredients toppings, like fresh fruit or maple syrup. 3 cups of oat flour Enjoy! 4 cups egg whites 2 scoops vanilla protein powder Holly Legge is a registered nurse specializing Dash of cinnamon in cosmetic enhancements as well as a health 1 tsp maple extract and wellness lifestyle coach. Legge focusses on Assorted toppings of your choice! helping her clients become the best versions of themselves. She believes that through hard work Instructions and dedication, enhancing one’s life can be Combine dry ingredients into a medi- achievable. A bikini competitor and Canadian Holly’s protein waffles um bowl and mix. Next, combine the pageant queen, she loves to push myself beyond wet ingredients into the same bowl and her comfort zone and enjoys a good challenge. Who doesn’t want waffles every combine. Place batter into a waffle iron. morning, for a mid-day snack, or for P @holly_legge post-workout fuel? Count me in, espe- When desired crispiness is obtained, P @enhancedbyholly cially if they are healthy and delicious! remove from iron and add your desired P @midwestlasercentre

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Ad_OptiMYz-Subscribe_2019.indd 1 2019-02-26 11:36 AM + Medical marijuana without the high How cannabidiol can help your pain, anxiety, depression, and even sleep. BY DAVID WHITTAKER

GO FOR A BIKE RIDE 77 HEALTH

Chloe St. Onge knows about pain—chronic pain and chronic Like THC (tetrahydrocannabinol), CBD is found in hemp and fatigue, as well. She has hypermobility disorder, which caus- marijuana plants. Both are cannabinoids, chemical com- es her joints to dislocate. She also has myalgic encephalomy- pounds that alter neurotransmitter release in the brain. elitis/chronic fatigue syndrome (MeCFS). This causes fatigue The big difference is that CBD does not get you high. When that is not improved by rest, including extreme bouts of fa- taking marijuana, the “high” experience comes from the tigue after mental or physical strain. THC in the plant, not the CBD. Many of the beneficial health She has also been diagnosed with post-traumatic stress dis- effects that people claim to get from marijuana are from order (PTSD) and has nerve damage in her dominant hand. CBD—which is why it is becoming more popular in food and health supplements. “The dislocations bring on a fair amount of inflammation,” says St. Onge, who lives in Halifax, NS. “The nerve damage For St. Onge, CBD has helped reduce inflammation and in- causes shooting pains down my hands and my back is con- crease pain tolerance. Before she began the treatment, her stantly stiff. There's also a whole-body pain that is constant.” daily pain levels were around an eight on a 10-point scale, and MeCFS caused her to experience a “brain fog.” CBD But, in the last year her quality of life has improved. She now has made a drastic improvement in these symptoms. As for begins the day by using a dropper to place 20mg of CBD PTSD, the CBD increases her distress tolerance and allows under her tongue. CBD (cannabidiol), derived from the her to manage her anxiety and stress. hemp plant, is a promising natural treatment. But, does it live up to the hype? While CBD is widely used among Canadians, it has not been around for long. She worried about quality—that the

How is CBD different from marijuana? CBD is the second most prev- alent of the many active ingre- dients of cannabis (marijuana). While CBD is an essential component in medical mar- ijuana, it is derived directly from the hemp plant, which is a cousin of the marijuana plant. While CBD is a compo- nent of marijuana, by itself it does not cause a “high.” Ac- cording to the World Health Organization, “In humans, CBD exhibits no effects in- dicative of any abuse or de- pendence potential. To date, there is no evidence of public health related problems as- sociated with the use of pure CBD.” –Peter Grinspoon, M.D Harvard Health Blog

78 WWW.OPTIMYZ.COM CBD do’s and don’ts »» Marijuana has hundreds of active chemicals and CBD is only one of them. If you wish to use CBD, use a govern- ment approved source—that way you can be sure you are consuming pure CBD. »» Consult your physician and start at a low dose. Since a lot of CBD use is self-prescribed, people have a reason- able fear of overdosing. However, it is extremely diffi- cult, if not impossible, to overdose on CBD. »» There are many ways to use CBD, from smoking to cooking. You can take it directly, or add it to a drink. »» The human brain continues to develop until about the age of 25. If used regularly by young people, THC can affect brain development and even lead to the develop- ment of psychiatric disorders. Those below the age of 25 should not use THC. »» CBD is commonly used to address anxiety. Studies sug- gest that CBD may help with both falling asleep and staying asleep. © CAN STOCK PHOTO / ESKYMAKS PHOTO © CAN STOCK

CBD she purchased would contain THC or other chemicals. Since CBD is a newly legalized product, scientists have just When she decided to try CBD as a daily treatment, she did recently been able to study the effects of the drug. Because not want to get the “high” every time she used it. (If CBD is CBD is a substance found in the now-legal drug marijuana, it advertised as 1:1, then that means that half of the substance “navigated around Health Canada approval,” says Tibbo. is THC). For a substance to be prescribed, it must be approved by She also feared that CBD would simply not be effective—that Health Canada, which regulates prescription drugs. Stud- “all of the stories [she] had heard about the amazing effects ies must show proven benefits and any risks and side effects were just a fad.” But she knew others who had been using must also be understood. “There are some trials that are reg- CBD for medical reasons, so after realizing that her “pain was istered and on-going,” says Tibbo. “But they have yet to fin- too high for even pain killers to manage,” she decided to ish. We need more research.” give it a chance. While there’s a large push in the health industry to use CBD “My fears have definitely been relieved after almost a year for all kinds of mental and physical ailments, we do not yet of use,” says St. Onge. “As the CBD industry grows, we are have enough evidence of both benefits and risks, particularly able to access more information on how to best use CBD oil, for mental health. “In mental health there are no indications which has made dosing a breeze.” for the use of CBD,” says Tibbo. A 2011 study in the journal Plos One, showed that CBD effec- But, this does not mean that CBD has no positive effects in tively reduces inflammation of the gut. The medical literature the treatment of mental health. Science moves slowly and it shows that it reduces pain and inflammation generally. While will take time for significant conclusions to be drawn. That is the medical effect of CBD has been tested for physical ail- why CBD is considered a natural medicine, not a prescrip- ments, not a lot of research has been done for mental health. tion drug. If it is proven to be effective, CBD may eventually So, while St. Onge’s experience of using CBD to treat both become mainstream. physical and mental symptoms is valuable, further research NOTE: Before starting any new medical or health treatment, be sure to con- must be done. sult your healthcare practitioner. “There’s been very little research into the uses of CBD for medical conditions in mental health,” says Dr. Phil Tibbo, the co-director of the Nova Scotia Psychosis Research Unit, who was asked by the Canadian Psychiatric Association to review the current scientific literature.

ENJOY THE SUNSHINE 79 80 MY FOOD WWW.OPTIMYZ.COM

© CAN STOCK PHOTO / BLINOW61 In praise of the potato This versatile and adaptable plant is an important food crop worldwide. Properly prepared, it is a great addition to any diet. BY DAVID HOLT

Wild potatoes originated on the cold 10 WAYS IN WHICH 5. Cancer western slopes of the Andes Mountains THE POTATO CONTRIB- Potatoes contain folate that plays a role and were gradually domesticated by UTES TO A HEALTHFUL in DNA synthesis and repair, so it pre- valley communities that tamed the lla- LIFESTYLE vents many types of cancer cells from ma and improved beans and maize. So 1. Bone health forming due to mutations in the DNA. writes Bill Laws in Potato: All you need The iron, phosphorous, calcium, Fibre intake is associated with a low- to know in one concise manual (2019). magnesium, and zinc in potatoes ered risk of colorectal cancer. Vitamin C help to build and maintain bone and quercetin also function as antioxi- The Andean people grew potatoes in structure and strength. dants, protecting cells against damage hand-built terraced fields filled with soil from free radicals. from the alluvial valleys below, Laws 2. Blood pressure writes. The early potatoes were poison- A low sodium intake is essential for 6. Digestion and regularity ous but the Indigenous people grad- maintaining a healthy blood pres- The fibre content in potatoes helps to ually learned to cultivate out the toxic sure, and potassium encourages prevent constipation and promote reg- strains of the tubers and to preserve vasodilation, or the widening of the ularity for a healthy digestive tract. some of the crop. blood vessels. Most North Ameri- 7. Weight management and cans do not meet the daily 4,700mg The Spanish conquistadors brought satiety recommendation. The potassium, them to Europe in the 1500’s. At first, Dietary fibres increase satiety and re- calcium, and magnesium in pota- the potato was treated as not fit for duce appetite, so a person feels fuller toes have been found to decrease human consumption. To prevent fam- for longer and is less likely to consume blood pressure. ine during the 17th century European more calories. farmers began planting potatoes. They 3. Heart health 8. Metabolism were promoted in France in the 18th The potato's fibre, potassium, vi- Potatoes are a great source of vitamin century where they were discovered as tamin C, and vitamin B6 content, B6, which plays a vital role in energy well by Benjamin Franklin. By the end coupled with its lack of cholesterol, metabolism by breaking down carbo- of the 18th century the potato had be- all support heart health. Fibre helps hydrates and proteins into glucose and come a diet staple throughout Europe. lower the total amount of cholester- amino acids that are more easily utilized ol in the blood, decreasing the risk Potato blight also came from Peru. It for energy. of heart disease. A higher intake of spread throughout Ireland in the 19 potassium and a lower intake of so- 9. Skin century, killing crops and about one dium have been linked to a reduced Vitamin C works as an antioxidant to million people who starved to death. risk of all-cause mortality and heart help prevent damage caused by the Another two million fled to America, disease. sun, pollution, and smoke. Vitamin C Canada, and Australia. also helps collagen smooth wrinkles 4. Inflammation and improve overall skin texture. Here’s to health Choline in potatoes helps with mus- “The humble potato has fallen in popu- cle movement, mood, learning, and 10. Immunity larity in recent years, due to the interest memory. It also assists in maintain- Research has found that vitamin C may in low-carb foods. However, the fibre, ing the structure of cellular mem- help reduce the severity and duration vitamins, minerals, and phytochemicals branes, transmitting nerve impulses, of a cold. Potatoes are a good source it provides can help ward off disease the absorption of fat, and early brain of vitamin C. and benefit human health,” writes Me- development. gan Ware in Medical News Today. Her summary: KEEP MOVING FORWARD 81 MY FOOD

Nutrition Washing potatoes early removes the SOLANINE: Potatoes that are sprouting How healthful a potato is in the diet de- protective coating from the skins. or have green discolouration are likely pends to some extent on what is add- to contain solanine, a toxic compound ed or how it is cooked. Storage that has been found to cause circula- Store between 45 to 50°F (7 and tory and respiratory problems, head- SODIUM: Whole, unprocessed pota- 10°C), in a dark, dry environment, such aches, muscle cramps, and diarrhea. If toes contain very little sodium. Howev- as a cellar or pantry. Exposure to sun- the potato has shrunken or has a green er, this is not true of processed potato light can lead to the formation of sola- hue, it should not be eaten. products, such as French fries and po- nine, which is toxic. Storing potatoes tato chips. ACRYLAMIDE: When cooked above in the refrigerator causes their starch to 248°F (120°C), potatoes produce a ALPHA-LIPOIC ACID: Potatoes also be converted to sugar. This can give an chemical known as acrylamide, which contain alpha-lipoic acid (ALA), which unpleasant flavor. Fully grown potatoes is found in plastics, glues, dyes, and helps the body to convert glucose have a shelf life of up to two months. cigarette smoke. It has been linked to into energy. Some evidence suggests the development of several cancers, that alpha-lipoic acid can help control Skin on has neurotoxic properties, and may im- blood glucose levels, improve vasodi- The food value of potato is mostly in pact genes and reproductive health, lation, protect against retinopathy in di- the skin, so leave it on. Scrub pota- according to the American Cancer abetic patients, and preserve brain and toes under running water and remove Society. nerve tissue. any bruises or deep eyes with a paring knife. Use a stainless steel knife to avoid POTASSIUM: Damaged kidneys may be QUERCETIN: Quercetin, a flavonoid discolouration. unable to filter excess potassium from found in potato skin, appears to have the blood, and this can be fatal. an anti-inflammatory and antioxidant ef- Risks: Nothing is perfect fect that protects the body's cells from FERTILIZERS: Potatoes grown in heavily The potato plant, along with the toma- damage by free radicals. fertilized soil may contain high levels of to and eggplant, belongs to the night- heavy metal contamination. ANTIOXIDANTS: Potatoes contain shade family. Some of these plants are vitamin C, which acts as an antioxi- poisonous, and the potato was once *Potato chips, French fries, and pro- dant. Antioxidants may help prevent thought to be inedible. The shoots and cessed potato products are likely to cell damage and cancer and promote leaves of potatoes are toxic and should be high in acrylamides, fat and sodi- healthy digestion and cardiovascular not be eaten. um. Avoid them to reduce acrylamide functions. exposure. FIBRE: The fibre in potatoes helps to maintain a healthy digestive system and circulation. CALORIES: A medium potato contains around 164 calories and 30% of the recommended daily B6 intake. Raw material BAKING: Use starchy potatoes, such as russets. ROASTING, MASHING, OR BAKING: Use all-purpose potatoes, such as Yu- kon gold. POTATO SALAD: Waxy potatoes, such as red, new, or fingerling potatoes, keep their shape better. Select potatoes that are firm, un- bruised, and relatively smooth and round. Avoid any that show signs of decay or potatoes with a greenish hue. Buy potatoes that are unpackaged and unwashed, to avoid bacterial buildup. © CAN STOCK PHOTO / BARBARANEVEU PHOTO © CAN STOCK 82 WWW.OPTIMYZ.COM THE STATS Potato farming in Peru White potato, baked with skin Serving size 100g (3.5oz) Calories 94 calories Fat 0.15g Cholesterol 0g Carbohydrates 21.08g © CAN STOCK PHOTO / CHRIS74 PHOTO © CAN STOCK Dietary fibre 2.1g Protein 2.10g Calcium 10mg • Iron 0.64mg Magnesium 27mg • Phosphorus 75mg Potassium 544mg • Vitamin C 12.6mg vitamin B6 0.211mg • Folate 38mcg Potatoes also provide niacin, choline, and zinc.

Good to know The Solanaceae family of flow- ering plants includes Jimson weed, eggplant, mandrake, deadly nightshade, capsicum (paprika, chile pepper), potato, tobacco, tomato, and petunia. Potatoes forever The scientific name for the pota- In the vast Kingdom of the Potato, Peru is the capital. The International Potato Cen- to is Solanum tuberosum. It was ter (IPC) in Lima maintains a vast gene bank of the versatile vegetable. Notes from first domesticated 10,000 years the IPC on this global treasure: ago and is the fourth most im- »» The potato is the third most important food crop in the world after rice and portant food crop in the world wheat. More than a billion people worldwide eat potatoes. after corn, wheat, and rice. Chi- na now ranks as the world’s larg- »» Since the early 1960’s, the growth in potato production area has rapidly overtak- est producer of potatoes, with en all other food crops in developing countries. It is a fundamental element in India second. the food security for millions of people across South America, Africa, and Asia, including Central Asia. The potato is an edible tuber. A tuber is a thick underground »» They are now the biggest vegetable crop in the United States, where the aver- part of a stem, serving as a food age person eats 35kg every year. According to the USDA, over half of all pota- reserve and bearing buds from toes in the U.S. are sold for making French fries. which new plants arise. Agri- »» There are more than 4,000 varieties of native potatoes, mostly found in the An- cultural species that develop des. There are also over 180 wild potato species. Though they are too bitter to edible tubers include the white eat, their biodiversity includes natural resistances to pests, diseases, and climatic potato, sweet potato, tapioca or conditions. cassava, and yam. »» Potatoes are produced in over 100 countries worldwide. Potatoes can grow A new plant can be grown from from sea level up to 4,700 meters above sea level; from southern Chile to a potato or piece of potato, Greenland. called a “seed.” The new plant produces new tubers—genetic »» One hectare of potato can yield two to four times the food quantity of grain clones of the mother seed plant. crops. Potatoes produce more food per unit of water than any other major crop Potato plants also produce flow- and are up to seven times more efficient in using water than cereals. ers and berries that contain »» In May, the IPC co-hosted the Food Forever Experience in Cusco to promote seeds that can be planted to the sustainable use of the world’s agrobiodiversity. Participants included the produce new tubers, which will Government of Peru, the Chinese Academy of Agricultural Sciences, National be genetically different from the Geographic; and industry players PepsiCo, Cencosud, Unilever, and Wong Su- mother plant. permarkets.

BE OPTIMISTIC 83 HEALTH

The road to a healthy gut microbiome Probiotics are known to help with digestion. But there’s a new neighbour in town that’s trending: welcome, prebiotics. BY DAVID WHITTAKER

For the most part, probiotics are The gut microbiome fights change be- thought of as “good” bacteria that help cause the body always wants to return gut health, especially after use of an- to homeostasis or balance. Over time, tibiotics. Antibiotics kill bacteria in a the microbiome will naturally restore it- person’s digestive system, which can self, but probiotics aim to colonize the cause serious gut health problems. So, microbiome. This colonization, if suc- just like filling up your gas tank when it’s cessful, creates a new microbiome that running low, we take probiotics to fill replaces the previously depleted bac- up our microbiome. Or at least, that’s teria. Issues arise when the probiotic is what we thought. unsuccessful in colonization. The orig- inal bacteria’s growth is delayed while What’s changed? the probiotic bacteria passes through Two studies, published in the peer-re- the system. viewed scientific journal Cell, show that These studies suggest that the coloni- the bacterial profile of each person’s zation of bacteria is dependent on the gut is different. Some people respond individual, and while the probiotics well to probiotics, while for others, may not benefit people by coloniza- probiotics delay the growth of “good” tion, they still had positive effects. The bacteria. positive effects occur as you digest the Good bacteria process compounds probiotic. that humans cannot and are thus essen- Probiotics help with digestion and stim- tial to human digestion. Gut bacteria ulate the immune system because the help to digest certain proteins, plant bacteria in probiotics have the same carbohydrates, and vitamins. Good beneficial effect as the bacteria in your bacteria also play a key role in our im- gut. If it does not colonize, it will still mune systems, protecting us against give you the short-term benefits as it foreign invaders. But, instead of the passes through your system. But re- probiotics filling up an empty gas tank, member, probiotics can slow the recov- they can invade the gut’s delicate mi- ery of your natural microbiome. crobiome which upsets the balanced system. After taking antibiotics, the priority should be to restore the lost bacteria 84 WWW.OPTIMYZ.COM ‘Good bacteria process compounds that humans cannot—and are thus essential to human digestion.’ that are key for gut health. Having an compounds are commonly found in unhealthy gut can cause a list of prob- plant-based foods. That means whole For your grocery list lems such as: grains, bananas, and beans. With food These foods are all packed with comes the growth of existing bacte- 1. Upset stomach: which includes highly probiotic qualities. ria, stimulating repopulation of the mi- symptoms such as bloating, diarrhea, crobiome. Prebiotics should be taken 1. Yogurt, which is milk that and heartburn. routinely. A healthy lifestyle includes a has been fermented by “good” 2. Weight change: having fewer healthy diet and adding prebiotic food bacteria. “good” bacteria can affect digestion of to your diet is an easy way to improve 2. Sauerkraut, a cultured veg- food and the absorption of nutrients. gut health. etable made by fermenting 3. Bad skin: eczema can be caused by The microbiome is made up of hun- cabbage. proteins released from the digestive dreds of different species of bacteria. 3. Kombucha, a drink made by system if it becomes inflamed. We coexist with our bacteria. We pro- fermenting black tea. vide a home and food for the micro- That was pro-, but what’s biome, while bacteria help us digest 4. Raw and unpasteurized pre-? food and fight off harmful viruses by cheese. alerting the immune system to their Prebiotics help restore a person’s gut presence. Before changing your diet or microbiome by feeding the “good” starting probiotics, seek the advice of bacteria that are already there with your health care provider. non-digestible carbohydrates. These

TRUST YOUR GUT 85 LIFE

Living in the heart space Shauna Ireland is a seeker with a global mission. Her own healing journey has helped her to help others. BY DAVID HOLT PHOTO BY MIZ MONDAY BY PHOTO

86 WWW.OPTIMYZ.COM Shauna Ireland has always been a sensory exploration,” she says. “I throw Storytelling is medicine, she says. “Na- trendsetter. Originally from Calgary, she on a cotton dress and feel the freedom tive cultures have rituals that allow them cofounded a vintage western fashion of a child,” she says. “I love to be on to share stories. This is the essence of company there called Revive 45. She the beach or in the jungle. It is raw and my work. I help people to share their came to Toronto from Miami where she revealing. We are creating our own stories.” put on art shows with artist Brendan reality.” Ireland works with spiritual leaders in- Murphy, and San Francisco where she Survive to thrive cluding Shayne Bennett, a Maori from dabbled in styling and fashion while A natural optimist, Ireland has gone New Zealand who moves easily be- moonlighting as a bartender. through hard times. “I did not have a tween the corporate world and the tra- She pioneered a focus on health, well- stable upbringing,” she says. “I suffered ditions of his ancestors. He came to her ness and higher conscious in the public from depression and made several sui- yoga class in Toronto and they hit it off relations industry in Canada and lives cide attempts. One resulted in a long immediately. by the tagline Align and Shine. “Now stay in the psychiatric ward. My brain A coach working with large corpora- energy work is becoming part of it,” exploded during my teenage years. tions, one day Bennett was awakened she says. “It’s leading us through these That is considered awakening in some by a loud noise. He looked up to see transitional times.” cultures.” the image of an ancestor before him—a Gradually Ireland moved away from In university a professor told her she huge man in native dress. Bennett was traditional public relations to what she has a brilliant mind. “I can go from A to afraid, until he realized the man was calls Power Hour work. “This is the Z quickly,” she says. “I am grateful that there to show him the wisdom of his How to your Why,” she says. “It guides someone ‘saw’ me. She saved my life.” ancestors. you to look deep inside and crystallize After getting back on her feet, Ireland “Maori elders come from a spiritual tra- what it is you are meant to do and how started to travel. In Australia she was dition that is in harmony with the natu- you connect your message with the introduced to yoga, learning to follow ral world,” he says. “When your heart is world. Alignment is the key to unlimit- her intuition. Even so, she still struggled open to the natural world, it is easier to ed power.” with creating balance in her life. She open it to others.” When the right energy and information was highly intuitive, but did not know Since that night Bennett’s life has taken are registered into your consciousness how to channel this energy. There was a new direction with energy work. Us- and physical being, a shift occurs, she an upside. Her struggles helped her ing ancient ritual and prayer, he helps says. “We aspire to be seen and to see to do a deep dive: Where did she fit in a client’s energy open up. “With trust ourselves as an integral thread in the the world? Where did she want to go? you build a sacred space,” he says. Be- fabric of life and in the tapestry of our fore meeting with clients in person or larger community. When this is miss- by phone or email, he performs Maori ing, we become disconnected from ‘Native cultures have rituals that set the space for change. others and from the self. When we rituals that allow are aligned, the universe conspires to He refers to the Maori concept of support us. I work with individuals to them to share stories. aroha, which translates as love, com- thread the pieces together.” This is the essence passion, living energy. “It is heart based—the energy that surrounds ev- One New Year’s Ireland wrote an article of my work. I help erything,” he says. “This is the natural about new beginnings. She was visiting energy of my people. When we com- her friend and client Hali Love in Costa people to share their bine this with the fast track modern Rica. “I thought, if I have a child I will stories.’ ways of healing, then you can change live here,” she says. Months later, she your life quickly.” got pregnant. She thought she would finally settle down and stay in one Ireland tells the story of her sister who Ireland’s own healing journey helps her place, but the birth of her baby boy had a brain bleed when pregnant, with to connect with others. “I help people was a catalyst for a number of shifts in only a slim chance of surviving. At the to take off the masks and tell the story her life. She and her partner agreed to time Ireland was alone in the jungle. “I of their authentic self,” she says. “Com- try Costa Rica for a few months. “It’s a reached out to Shayne,” she says. “He passion equals connection. The pain I good place for me to heal and create.” created a space for change and crazy have experienced has taught me les- things happened. My sister survived Today, the family spends long periods sons. I understand the meaning of it all. and the baby is healthy. It’s a miracle. in Costa Rica, at Playa Negra, a well- This is not a brand – it’s who you are. Shayne is a human being doing magi- known surfing beach. Her young son Once you connect with this, anything is cal stuff.” runs around barefoot. “Everything is a possible.” TAKE YOUR TIME 87 Own your power Q & A with Shauna Ireland

Q: What do Canadian women Q: How do you look after need? yourself? A: I work with many heart-centered A: By being true to myself. Deep still- individuals—men and women. They ness. Precise awareness. I learned this are successful and share power- when I struggled with depression. ful messages. This is an awakening When you don’t acknowledge your time—a time to ask questions. It is feelings, your soul or your heart, you a shift away from the patriarchy. Ev- are not looking after yourself. When ery human is comprised of both you are really in alignment, you know masculine and feminine energy. We what your whole being needs. need to value compassion and in- I rely on exercise, organic food, med- tuition—self-care over self-sacrifice. itation, positive thoughts, dancing, We need to think about the vibra- reading, laughing with my baby, yoga, tional content of information. That buying a vintage dress, massages, en- heart language should be respected ergy sessions, emotional expression, as much the head. We all need love. cappuccinos, Netflix, naps, moon ritu- It’s basic. als, crystals, Oracle cards, giving back, Q: What is the fundamental in- travel, journaling. These are all ways I sight you use with your clients? look after myself. A: I work with clients to reveal a I have learned some big lessons this multi-dimensional reality, with inter- past year. I need healthy boundaries. connectedness of mind and heart— This year I was challenging on so many not so much polarity. To be infinite levels—almost a forced evolution. I take rather than definite. This helps you care of my teeth. I can’t stress how im- to create a message and share it and portant your oral health is. Take care of energetically attract your desired your finances! TOP: SHAUNA WITH HER HUSBAND AND SON. audience. BOTTOM: SHAYNE BENNETT. The secret ingredient is that you are re- We all have a blueprint inside of sponsible for your own happiness and The secret to a good life is to simplify, us—a divine plan. You are unique well-being. There is a learning opportu- says Ireland. “In university I learned that and that is your power. You can’t nity in every situation. As soon as I un- history repeats. Empires rise and fall. just copy another successful busi- derstood this, everything shifted. Let’s write what we want collectively. ness model. It won’t work. When The answers are here. We just need to you connect to your own plan, the Q: How do you connect with awaken to a different way. Doors are sky is the limit. The work is based on people? opening. The question is what needs trust and love. It is a true co-creation. A: Energetically. I connect through con- to happen for change and growth. The I work with my clients and Source versations, random but not so random old ways are dying—love is the answer.” works through me. encounters. Like everyone, I use social media. It’s incredible how people can Her last word: “Laughter is medicine,” We are nudged for soul work and share their stories. I crave authentic, she says. “Laughing at yourself, at the healing work. This is a new way. I meaningful conversations. The kind that situation, helps keep you youthful. Oth- combine intuition and traditional you learn from and are inspired by—no erwise, what the hell is life about?” marketing and PR. It bridges heart filters. and mind. The introspective part be- comes vibrational content—a cata- Q: What’s your most basic lyst for change in the world. I am just message? a vessel. A: My mantra is: drink water and stay humble. And of course: align and shine!

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© CAN STOCK PHOTO / NOBLIGE PLAY TIME Try these end-of-summer outdoor activities with your kids to help relieve stress and get a fun workout in! BY NICHELLE LAUS

How can we relieve some MONKEY BARS squeezing your chest. Pause at the top, stress and anxiety with all the (lats, core, grip strength) and lower yourself downward again for Q back-to-school chaos? Hop up onto a set of monkey bars. as many repetitions as needed. While grasping the bars with an over- A: Back-to-school time can be hectic SLIDE CLIMB hand grip, and keeping your arms and busy—and spending time togeth- (core) straight to slightly bent, make your way er and exercising can be a great stress Hold on to the sides of the slide, scram- across the monkey bars as smoothly as reliever! ble to the top as quickly as you can, possible. You can swing your legs or let then slide down. Repeat. By heading to the playground and us- them hang as you move from one bar ing the simple pieces of equipment to the next. HANGING CRUNCHES that you will find there, you and your (core) PARK BENCH DIPS kids can get into the swing of back-to- Grip an overhead bar or set of rings. Lift (triceps) school, relieve stress, have fun, and your knees and bring them as close to Sit and hold onto the edge of a bench stay fit! your chest as you can. Drop your legs with your legs slightly extended, knees and repeat. Do this workout with your children as a bent, and feet flat on the ground. Keep- circuit when you can. Do each exercise ing your shoulders back, slide off and Have a question? Email me at for 10 to 15 repetitions (as your stamina lower your bottom until your elbows [email protected]. Your ques- and fitness level allows for) before mov- are bent 90°. Hold the position for two tion may be featured in an upcoming ing on to the next one. seconds, then lift back up. Repeat. issue. Once you have completed one entire CRAB WALK Nichelle Laus is the owner of Optimum Training circuit (when you have performed each (core) Centre in Toronto, Ontario. A fitness and cover exercise once), rest for 60 seconds, Sit on the ground and raise up your model, figure and bikini competitor, competition and return to the first exercise and re- seat using your hands and feet. Then preparation and transformation coach for Team peat the circuit. Do this as many times crab, crab, crab along as far as you can Laus, she is a certified personal trainer and as you and the kids have time for. go forwards and backwards. kickboxing and kettlebell instructor. Nichelle is Exercises PUSH-UPS also a motivational speaker and a proud mom of (chest, triceps, shoulders) 4 young boys. SWINGING Lie on the ground face down and place (core) www.otctoronto.com your hands a little wider than shoul- Push out your legs while extending www.nichellelaus.com der-width apart holding your torso up your head and shoulders back, straight- at arm’s length. Lower yourself down- ening your arms. Then pull in your legs, ward until your chest almost touch- head, and shoulders, while bending es the floor. Press your upper body your arms. back up to the starting position while

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THE YOGA SUTRAS OF PATANJALI Find compassion and do no harm There are many ways in which we harm both ourselves, and others. Open up your mind and let go of negativity with these tips. The world needs more of our kindness. BY LISA GREENBAUM

Plogging verb 1. An activity which combines jogging with picking up litter. © ISTOCK / DOBLE-D © ISTOCK 92 WWW.OPTIMYZ.COM ‘Change begins with us, and you do have the power to make important changes in your community, workplace, and social circles to reduce harm against others.’

The Yoga Sutras of Patanjali is one of interact with the world and the people ourselves. We need to stop trying to the oldest sources of yoga philosophy around us—how we treat each other, the multi-task, and trying to do every- dating back to 2500 BCE. Sutras mean and how we treat ourselves. The first thing and just simply, be. A physical threads, and this work was put togeth- Yama is Ahimsa or non-violence. Many yoga practice helps immensely here er by Patanjali’s students as a way to say this is the most important lesson, as it reminds us to just slow down and record his teachings. Originally passed and if we get this one right everything breathe, to pay attention to our bodies, through generations orally, it contin- else will fall in line. and quiet our minds. The minds being ues to be one of the most important the place where the most violence oc- Ahimsa, non-violence resources when looking to deepen our curs—how we talk to ourselves. The concept of non-violence is obvi- yoga practice. It is from the Sutras that ous on the surface: don’t hurt anyone. The constant diatribe that we need to the “Eight Limbs of Yoga” are first de- We have laws in place to protect us be more, that we aren’t good enough, scribed. The eight limbs being: from physical violence in all its forms. pretty enough, fit enough, and all the 1. Yamas: social code of ethics to I think we can all agree this is fair, rea- stories and examples we throw at our- which there are five sonable, and pretty easy to do. Howev- selves to prove how right we are. It’s er, as we start to dig a little deeper, we horrible! You would never speak like »» Ahimsa or non-violence realize there are many other ways that that to your worst enemy, so how dare »» Satya or truth we harm, either unconsciously or per- you talk to yourself that way? Watch »» Asteya or non-jealousy haps because we just follow along with your thoughts carefully, watch how you »» Brahmacharya or moderation society. talk to yourself, watch how you think »» Apparigraha or non-coveting about others—in particular the people The harm we are doing to the environ- 2. Niyamas: personal code of ethics you don’t know. Instead of criticizing, ment is a big one here, we can also to which there are five embrace, be grateful. Let go of the look at the meat industry, the wars be- negativity. »» Saucha or purity ing fought around the world, racism, »» Santosha or contentment sexism and gender, transgender, sex- Practice Ahimsa on your mat by being »» Tapas or discipline ual, religious, and cultural discrimina- honest with where you are today. Let »» Svadyaya or self-study tion. These are all forms of violence go of the need to push yourself into »» Ishvara Pranidhana or happening in the world every day. And poses that may not be right for you. surrender while we may not be able to change There are many ways we can practice the world, there are many things we 3. Asana or poses Ahimsa. If it feels overwhelming, start can do to help. Individually these may small. It is the collective of us all sharing 4. Pranayama or breath practice be small, but collectively they are great. this discipline that will create the most 5. Pratyahara or withdrawal of the Something as simple as picking up lit- change. senses ter (plastics in particular), shovelling Namaste. in front of your neighbours sidewalk, 6. Dharana or focus or volunteering and joining a peaceful Lisa Greenbaum, E-RYT 500 and C-IAYT yoga 7. Dyana or meditative mind protest are all great examples. Change therapist, has worked with countless individuals begins with us, and you do have the 8. Samadi or bliss by using yoga to release trauma, find ease from power to make important changes in chronic pain and tension and develop a deeper Over the course of the next few issues your community, workplace, and social connection to Self: mind, body and spirit. She of OptiMYz, I will be exploring ways we circles to reduce harm against others. has over 750 hours of yoga education and can take our yoga practice off the mat. The other layer of Ahimsa is non-vio- logged 4000+ teaching hours. She is also a The good news is, we never had to ac- lence towards ourselves. How we treat certified fitness instructor and personal trainer with tually practice yoga on the mat to get ourselves is extremely important. There canfitpro, and a Women in Fitness Association started. are so many pushes towards self-care (WIFA) Global Ambassador. We begin with the Yamas, or what these days and I write about it constant- www.lisagreenbaum.com we consider the social codes of eth- ly because it’s integral to our well-be- ics. These are ways that we choose to ing. We need to start taking care of CLIMB A MOUNTAIN 93 Natural Pain Relief Solution

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© shutterstock / udra11 MIND COACH Spark your creativity From what we eat to how we exercise, bringing ingenuity to the table not only makes life more enjoyable, but also enhances our chances of achieving our goals. Here’s how you can do it. BY SONIA JHAS

Creativity: the use of the imagination ways for us to practice creativity is to when something gets boring and re- or original ideas, especially in the shift how we approach our “health and dundant, it’s just a matter of time be- production of an artistic work. wellness” journeys. fore you throw in the towel. When you hear the word “creativ- From what we eat to how we exercise, By bringing creativity to your fit- ity,” what comes to your mind? I bringing creativity into the mix can not ness regime, you can not only keep think of young children, painters, only make life more enjoyable, but can things fun and interesting, but you dancers, and spoken-word masters. also greatly enhance our chances of can also ensure that your body is But this perspective is limiting in so achieving our goals. Why? Because as getting stronger. If you’re used to many ways, because the truth is, you know, any kind of “get fit” journey using weights, consider trying resis- creativity is one of the most import- is not linear, but rather full of speed tance bands or the TRX. If you usu- ant characteristics of being human. bumps and detours, and in order to ally focus on cardio, consider trying It’s one of the main traits that makes succeed we must be able to creatively interval training or strength training. us successful as individuals and as a troubleshoot along the way. Sometimes one of the easiest ways species, and we all have it—wheth- to find creative inspiration is to try From a nutrition perspective, being cre- er we see it or not. The question is, a bunch of different fitness classes ative with your meals is key, because why is it so important and how do or get a workout buddy you can ex- let’s face it, who can happily stick to we cultivate it in our day to day life? change ideas with. a regime that consists of bland chick- Creativity makes life infinitely more en breast and leafy greens? Nobody! Remember, creativity doesn’t have interesting and fulfilling. We of- When you choose to break the mould to feel like a huge undertaking. ten think about creativity as mak- and bring a variety of flavours and tex- Challenge yourself to spend a lit- ing something, when in fact, it’s far tures to your meals on a weekly basis, tle time every week breaking out of more about living life in a way that there’s a far greater chance that you’ll your usual routine and I bet you’ll celebrates originality and unique- stay on track and enjoy it! find that your creative flare slowly ness. It’s also about finding ways spreads into all aspects of your life. I’m not saying that every meal needs around obstacles by seeing them as to be exciting, but even experimenting opportunities instead of roadblocks with a few new recipes a month can and approaching them from all an- Sonia Jhas is an award-winning health and do wonders to break the monotony of gles for better problem-solving. fitness expert. She is a certified personal conventional healthy eating. If “experi- trainer, nutrition specialist, speaker and media Engaging in the creative process is menting” feels like a bit of a stretch for expert, and is also an ambassador for the also a great confidence builder be- you, then maybe start by finding a few Canadian Mental Health Association. cause we discover that failure is part new recipes online that you’re willing of the process. By seeing that fail- to test out. Have fun with it! www.soniajhas.com ure is survivable, we’re better able When it comes to fitness, shaking to release fear and try new things things up with a little creativity can without worrying so much about the go a long way. How many of you find outcome. yourself doing the same fitness routine Creativity isn’t something that is over and over again these days? I get just about music and art and dance. it, it can be easy to stick with what you In fact, it’s a crucial skill for anyone know because it feels safe and predict- in any field, and one of the easiest able. But, if you’re anything like me, © CAN STOCK PHOTO / CCAETANO PHOTO © CAN STOCK 96 WWW.OPTIMYZ.COM THE ONLY 100% ORGANIC VEGAN PROTEIN EVEN THE FLAVOURS AND SWEETENERS!

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