3 Reasons Why You Shouldn’t Overdo It at the Gym

New Year, new workout routine…we totally, totally get it. However! There is such a thing as doing too much good for, well, your own good. Here, Greg Justice, an exercise phsyiologist and author of Mind Your Own Fitness, explains three harmful side effects that can occur

1. You can get headaches
Seems like a random side effect of hitting the gym, right? It’s not. Think about it: When you lift heavier weight, you often clench your teeth to go the extra mile, right? That very action can trigger major headaches, Justice explains. If you’re a jaw clencher—and you may not even know if you are one, so pay attention next time— then he suggests picking up a mouth guard from a sporting goods store, which will run you $5 to $10 bucks.

You could also ask your dentist for a protective appliance that mimics an ideal bite—those are anywhere from $75 to $150. Finally, you could try being more mindful and telling yourself to relax your jaw when you’re lifting heavy. That’s hard, though, cautions Justice, because it’s difficult to be meditative and intense at the same time.

2. You can actually lose sleep
In theory, working out should wear you out just enough so that you sleep like a baby each night. That’s because working out for the Goldilocks amount of time (150 minutes of moderate intensity activity per week of is the standard) decreases the stress hormone cortisol in your body, Justice explains. Problem is, if you work out  too hard, your body actually releases more cortisol—so you end up all bugged out and stressed and therefore not as able to rest well at night. The worst part? Lack of sleep is linked to weight gain—so, in a total counterintuitive twist, you could end up gaining weight by having good intentions and working out too much. Oh, the irony!

3. You can get sick more easily
Again, it seems weird that doing a seemingly healthy thing can have unhealthy consequences. But while moderate exercise is proven to protect against getting colds and the flu, overdoing it at the gym wears your body down so much so that it ends up wearing down your immune system, making you more susceptible to illnesses that may come your way, says Justice. And in the winter, there’s a lot going around—so you’ve got to be extra careful.

8 Habits that are Messing with Your Metabolism

You exercise, and you try to eat right. But unfortunately you may still be slowing down your calorie burn—and your weight-loss efforts—without even realizing it. Lauren Slayton, M.S., R.D., author of the little book of thin explains the little-known metabolism wreckers that are holding you back—and how you can burn more calories ASAP.

You Don’t Drink Enough Water

“Your body needs fluids to perform all of the functions it needs to,” says Slayton. And when it’s not performing those functions as well, it’s not burning as many calories. Something else to keep in mind: A lot of the calorie burn from drinking water comes from your body working to bring cold water to 98.6 degrees—so drinking hot water with lemon or hot tea all the time won’t be as good at boosting your metabolism as cold water will.

You Aren’t Taking Vitamin D Supplements

“When you’re low in vitamin D, you lose weight slower and your levels of the hormone ghrelin, which makes you hungry, are higher,” says Slayton. Since it can be difficult to get enough vitamin D from your diet, she recommends taking a supplement from November through March—when you won’t be getting as much of the nutrient from sunlight—to help you drop pounds more easily.

You’re a Cardio Queen

You know that exercise is crucial for keeping your metabolism fired up, but if you swear by running or indoor cycling—and only running or indoor cycling—you’re not building the lean muscle that’ll really give your metabolism a boost, says Slayton. Start incorporating strength training  into your workouts to up your calorie burn even more.

You Have a Midnight Snack Habit

There’s a lot of emphasis on how important it is to eat regularly so as not to slow your metabolism down, but there’s also research that suggests going several hours without eating could be better for you, metabolically speaking. “What I usually suggest for clients is a period of 12 hours without food,” says Slayton. “You’re hurting your metabolism if you’re having a midnight snack and a breakfast before your workout at 7 a.m.”

You Cut Caffeine Out of Your Diet

Caffeine gets a bad rap, but it can actually give your calorie burn a slight boost, says Slayton. No one’s suggesting you start pounding the stuff, but if you’re already drinking green tea or coffee most days, keeping it a part of your routine could help your metabolism run at top speed.

You Skimp on Sleep

People who are sleep-deprived on a regular basis tend to weigh more than those who get a good night’s rest most nights. Why? Research shows it can throw the hormones that control appetite out of whack, making you hungrier and causing you to eat more. Slayton recommends logging at least seven hours a night.

You’re Constantly Stressed

It’s not just unpleasant to be anxiety-ridden—it’s also bad for your metabolism: “Cortisol’s a big stress hormone, and when that’s activated, your body’s more likely to be in fat-storage mode,” says Slayton.

You’re Consuming Too Many Pesticides—and Eating Off of Plastic

“If you really feel like you’re doing everything right and not seeing progress, it’s worth looking at where you’re getting your food from and what’s being sprayed on your food,” says Slayton. Some of the chemicals in plastics and pesticides are endocrine disruptors called obesogens , which can set you up for weight gain.

7 Reasons You Should Definitely Have A Glass of Wine

Wine may feel like an indulgence, but there are plenty of legitimate health reasons to justify your vino habit (provided you drink it in moderation, of course). Here, seven reasons you should pour yourself a glass. Like, now.

It Promotes Heart Health

The phytochemicals in wine raise your good cholesterol, while its antioxidants protect the lining of the coronary arteries. One to two glasses of red a day is the optimal amount to help you see this effect.

It Prevents Noise-Induced Hearing Loss

Resveratrol, found in red wine, may help safeguard your hearing, according to a recent study. So go ahead, turn on your favorite tunes and relax with a glass.

It Protects Your Skin

Again, resveratrol is clutch. It helps neutralize free radicals, which can attack the skin when left unchecked. But pour yourself some wine—and buh-bye, skin damage.

It May Prevent Strokes

Consuming alcohol in moderation can help prevent blood clots, as well as the buildup of cholesterol in your arteries, which in turn decreases your stroke risk. So drink up!

It Helps Regulate Blood Sugar

Alcohol improves the body’s response to insulin, which regulates blood sugar. And when your blood sugar is under control, your body won’t store as much glucose as fat. Score!

It Can Help Men Produce Higher-Quality Sperm

Good news if you’re trying to conceive: New research reveals that drinking one to three times per week can decrease the odds of sperm abnormalities in men. Pair a glass with one of these , and your guy will really be good to go.

Muscle-Sculpting Yoga

Yoga Strong

“How did you get those arms? Do you lift weights?” Yogis hear these questions all the time and smile knowingly as they respond, “Nope. Just yoga.” Yoga requires nothing but ourselves—no weights, no machines, just the ability to lift and hold our own body weight. If the gym feels like a prison, then yoga is a playground. Yoga is composed of endless postures; you never have to do the same practice twice. There is a variation for every pose, and just when you’ve mastered a pose, you’ll learn a new transition that takes it to the next level. This kind of training creates a long, lean body that shows strength without bulk. Do these four poses as a sequence two to five times a week.

 

1. Plank
Begin on all fours with your arms straight and shoulders stacked over your wrists. Have your palms flat and shoulder-width apart. Curl your toes under and step both feet back until your legs are straight and your feet are hip-width apart. Bring your shoulders, hips, and heels into one straight line with the core and quads engaged. Press your outer arms inward and distribute the weight of your knuckles evenly, gazing slightly past the fingertips. Hold for five to 10 breaths.

 

 

The Exercise That Could Help You Eat Less

selfie may have been the word, but we think that mindfulness should’ve been up there, too—the practice is everywhere these days! The latest evidence: A new study published in the journal Appetite found that being mindful can help you eat less over

For the study, researchers split 110 college students into two groups. The first group did a mindfulness intervention that involved a body scan, during which they were instructed to “simply observe and accept all thoughts and sensations in a nonjudgmental way.” The second group was the control group, and they listened to an introduction to an audio book. Then, the researchers gave half of each group a small portion of cookies and the other half a big portion of cookies—and they had all participants rate their hunger levels.

There were two very interesting results: First, those in the mindfulness group ate 66 fewer calories when they were hungry, on average, than those in the control group. The study authors theorize that the Zen-ness they practiced during the intervention may have helped them be more in tune with their body’s hunger and satiety cues.

The second interesting finding is that participants across the board consumed 83 more calories when they were given a large portion than a small one, regardless of whether they’d participated in the mindfulness intervention. Ultimately, that means that portion size trumps mindfulness when it comes to watching what you eat.  So even if you’re super mindful of your hunger cues, you could still end up eating more if you’re faced with a heaping pile of food.

The Post-Workout Mistake You’re Probably Making

And no, it has nothing to do with stretching or refueling.

If you’re like 99.99% of women in America, you probably own an amazingly comfy pair of workout pants. These tights or capris are so wonderful, in fact, that you wish you could wear them to work, but since you’re not looking to have an HR meeting anytime soon, you settle for wearing them to work out. And then, you know, for 3 hours after your workout, because they’re so comfy that YOU CANNOT TAKE THEM OFF. EVER.

Well, hate to burst your bubble, but not showering right away, a.k.a. keeping your workout clothes on after you exercise for as long as humanly possible, is actually really bad for you—it can cause yeast infections, much like keeping on a wet bathing suit for too long, explains Trina Warren, a certified personal trainer and Pilates Instructor at AYC Health & Fitness in Kansas City. And it doesn’t even matter if you exercise inside a toasty gym or the chilly outdoors—both are bad. “It’s the overall dampness of your workout gear plus the sweaty undergarments that trigger the infections,” Warren explains.

Her advice? Take a shower immediately after your sweat session. This is extra important if you worked out outside and you have environmental allergies, like grass allergies or hay fever, because pollen (an allergen) sticks on your clothes and hair.

Or, if you know you’re going to be running errands afterward and won’t have access to a shower ASAP, at least opt for workout clothes made from synthetic fabrics that are specifically designed to get rid of sweat and keep you cooler and drier. That is, stay away from cotton—that material is the worst because it actually retains sweat and moisture, keeping you sticky and stinky for longer until you shower.

 

 

Which Should I Do First: Cardio or Strength Training?

The question: Should I start my workout with strength or cardio?

The expert: Exercise physiologist Marta Montenegro, CSCS, SFN, NSCA-CPT

The answer: Where to begin? For most women, the right answer is at the weight racks.

See, when it comes to slimming down and shaping up, strength training and cardio work best in that order. Here’s why: When you start your workout with weights, by the time you get to the treadmill or bike your anaerobic energy systems will already be tapped out, meaning your body will have to resort to burning fat to keep your aerobic system going strong, Montenegro says. That means more calories burned, not just in the gym, but after your cool-down, too.

Also (and this should be common sense), but if you log your miles and then try to do squats, those squats are likely to be weak and sloppy, she says, neither of which makes for eye-popping results.

Still, there are reasons to make a beeline toward your fave cardio machine as soon as you set foot in the gym—like if you’re training for a half-marathon. In general, it’s best to prioritize whatever’s your goal, be it endurance, strength, or even toning a certain muscle group. In fact, one study in the Journal of Strength and Conditioning Research found that whichever muscle you train first reaps the biggest benefits.

Your third option—and this is the one to take if you’re dead set on going all out from start to finish—is alternating your strength and cardio days, Montenegro says. Just remember that schedule will require more (albeit shorter) visits to the gym. The choice is yours.

 

 

11 Low-Calorie Snacks You Haven’t Thought Of

It’s easy to get sick of your go-to snacks, especially if you eat the same things every day. These new snacks will add variety to your munchies to keep you feeling satisfied (and never bored). And you’d never guess that each clocks in under 200 calories.

1 Pepperidge Farm English Muffin and 1 oz of Lox

This small dish has 15 grams of protein to keep you feeling full and energized for longer. Per serving: 160 cal, 15 g protein, 2 g fat, 1 g sugar, 740 mg sodium, 1 g fiber

1 1/2 Cups of Sliced Cucumbers and 1 oz of Kraft Philadelphia Whipped Cream Cheese.

Because it contains more air, whipped cream cheese has fewer calories per scoop than the regular stuff. What’s more: Cucumbers are a great source of water, so they can help you de-bloat.

Per serving: 100 cal, 2 g protein, 8 g fat (5 g sat), 4 g sugar, 125 mg sodium, 1 g fiber

1 Cup of Kale Chips

Kale is an awesome source of vitamins A, C, and K—plus calcium and fiber. So skip the high-fat chips, and munch this homemade veggie version instead.

Per serving: 80 cal, 2 g protein, 5 g fat (0.5 g sat), 230 mg sodium, 2 g fiber.

10 Rold Gold Honey Wheat of a Honey Braided Pretzel Twists and 1 Laughing Cow Original Cheese Wedge

Satisfy a crunchy, creamy, or salty craving with this light snack. While it’s fairly high in sodium, it has more protein and fiber than Combos and way fewer calories than a cheese-stuffed pretzel.

Per serving: 190 cal, 5 g protein, 5 g fat (2.5 g sat), 2 g sugar, 760 mg sodium, 1 g fiber

2 oz Tuna and 16 Multigrain Wheat Thins

Top these crackers with tuna for a crunchy carb fix with a bonus: Tuna contains satisfying protein and iron, which helps your muscles recover after a tough workout.

Per serving: 160 cal, 10 g protein, 5 g fat (0.5 g sat), 4 g sugar, 320 mg sodium, 2 g fiber

10 Baked Tostitos Scoop Chips, 1 Tbsp Kraft Reduced Fat Parmesan Cheese, and 1 Tbsp Chunky Salsa

Microwave this snack for a few seconds, and—voila!—you’ve got light Italian nachos with just enough protein and fiber to hold you over until your next meal.

Per serving: 110 cal, 3 g protein, 2 g fat, 1 g sugar, 310 mg sodium, 2 g fiber

1/4 Cup of Dried Cranberries

The antioxidants  in this fruit can boost your brainpower and even help you reach your weight loss goals. While high in sugar, dried fruit beats candy when you need something sweet.

Per serving: 130 cal, 0 g protein, 0 g fat, 29 g sugar, 0 g sodium, 3 g fiber

3 Squares of Hershey Special Dark Chocolate and 2 Tsp of Unsalted Almond Butter

Dark chocolate is low is sugar and high in antioxidants. And because it’s richer than milk chocolate, you can eat less of it to satisfy a cocoa craving. Spread each square with unsalted almond butter for a healthier version of a Reese’s Peanut Butter Cup.

Per serving: 110 cal, 3 g protein, 9 g fat (2.5 g sat), 6 g sugar, 0 sodium, 2 g fiber

1 Cup of Black Pepper and Parmesan Popcorn

Whip up this healthy popcorn  recipe to satisfy your munchies on movie night. You can even double the serving for a 100-calorie snack.

Per serving: 50 cal, 1 g protein, 6 g fat (4.5 g sat), 280 mg sodium, 0 g fiber

1/4 Cup of Dry Roasted Seapoint Farms Edamame

Because edamame is loaded with protein, it can satisfy your appetite as well as almonds or other nuts—with much less fat.

Per serving: 130 cal, 14 g protein, 4 g fat (0.5 sat), 1 g sugar, 150 mg sodium, 8 g fiber

Cineplex opens new adults-only VIP theatres at Queensway

Comedy or drama? Red or white?

When the new five-auditorium, adults-only 20,000-square-foot VIP section opens at the Cineplex Odeon Queenswaytheatre complex Jan. 17, moviegoers will have more choices than just what to watch.

They can ponder what kind of beverage they want to sip, from specialty martinis to wine and beer. Or pick meals or snacks from burgers and wraps with salad and fries to a trio of cupcakes — to either enjoy in the private VIP lounge before the movie or delivered by a server to the table beside their comfy oversized rocking theatre seat.

“It becomes more like you’re going in an airplane; it’s first class versus economy, that’s what you’re getting,” explained Cineplex Inc. president and CEO Ellis Jacob as he took the Star on a preopening tour of the Queensway VIP.

Credited with bringing the first VIP cinemas to Canada with four small theatres added at the Varsity 15 years ago, Jacob checked out VIP offerings at theatres in the U.S., Britain and Australia to craft a Canadian hybrid.

One big difference: unlike Australia, there will be no food and beverage service in the theatre during the movie. Too distracting, Jacob found. And the $7 to $10 VIP surcharge — half price on Tuesdays — on basic adult admissions of $12.99 and up (depending on day of the week, time, or if the movie is in 3D) is more wallet friendly than Oz, where a ticket costs $39.

As head of Canada’s largest cinema chain, with a 76 per cent market share (which grew again in 2013 with the acquisition of 24 movie houses from Empire Theatres Ltd. in Atlantic Canada), Jacob has seen his vision to offer an upscale movie experience expand.

There are now eight additional VIP areas in cinemas across Canada, with five slated for the GTA in 2014-15. Included in that number is a five-auditorium, stand-alone VIP cinema complex at the Shops at Don Mills — Cineplex Don Mills VIP Cinemas — set to open late this year.

All are fully licensed in their VIP lounge areas and theatre seats and, due to liquor laws, are for adults only.

All of the oversized, extra-wide seats are reserved and Jacob pointed out these get more luxurious with each VIP expansion. At the Queensway, guests can opt for recliners in the front row, or comfy seats higher up. All have a side table and ample leg room. No more standing up to let latecomers in. The screens are large and the sound and sightlines excellent, Jacob said,

Would you pay $7 to $10 extra to watch a movie in an adults-only theatre?

Yes, sipping martinis in peace and quiet is a splendid night outNo, that’s a rip-off. And anti-kid.I’d rather stay home and watch NetflixMaybe, if the Leafs weren’t onOther:

VoteView Results

After leaving their car with the optional valet service, guests arrive through a separate VIP entrance at the Queensway theatre, where they will be greeted by a host. They can buy or pick up prepurchased tickets at a dedicated box office and check their coats before walking into what looks like a hotel lobby lounge.

There’s a long bar, double-sided fireplace and cosy eating area. The muted colours, dark wood accents and herringbone tile floors make it look very different from the bright and busy concession area for the 15 traditional auditoriums next door in the main theatre.

“It’s basically mushroomed from when we started at the Varsity,” Jacob explained, adding Cineplex is the only Canadian chain to offer VIP service.

VIP cinemas opened at Silver City Oakville in 2007. Others followed in London, Ont., two in British Columbia, Edmonton, Winnipeg and Quebec.

It took a while for VIPs to expand to the GTA because of the space required to add them to theatres.

At the Queensway, about 8,000 square feet came from existing space, with three theatres completely rebuilt for the VIP wing, plus a 12,000-square-foot addition, including the lounge, unisex washrooms with private water closets and two new theatres.

Cineplex Yonge-Dundas, which was one of four theatres picked up from the AMC chain in 2012, will get five VIP auditoriums later in 2014. In 2015, the newly built Cineplex Cinemas Downtown Markham and VIP opens, followed by the addition of new VIP auditoriums at SilverCity Yonge and Eglinton.

If it seems like a risk to add theatre seats that come with a surcharge, Jacob said he’s been going up against naysayers for his more than 25 years in the movie exhibition business, starting with those who figured the VCR was sounding the movie house death knell.

“Early on, people said, ‘Are you crazy?’” Jacob laughed.

What he’s found is that moviegoers of all ages buy VIP tickets.

“It will bring in a new audience in just the way opera brought in new audiences,” Jacob pointed out, referring to Cineplex’s popular program of live Metropolitan Opera’s HD simulcasts.

Mike Langdon, director of communications for Cineplex, said while the chain doesn’t release theatre-specific box office numbers, “the VIP experience is in very high demand, and always among the first auditoriums in our circuit to sell out.”

“It all boils down to staying relevant, making the experience special and technically superior to anything you can get at home,” said Jacob. “There’s a big difference between watching a movie on a 100-inch TV and watching it on a 60-foot screen when you walk into the large auditorium and it’s a social experience too.”

Cineplex keeps finding ways to expand its reach, from offering the first IMAX screening of recently released Bollywood action hit Dhoom 3 to its new SuperTicketbundling system, where moviegoers pay one price for an admission ticket and get an access code for an UltraViolet download of the film ahead of the digital release of the film. And about 5 million Canadians have the company’s Scene points card, which provides valuable marketing information in addition to a loyalty program.

“There is such a desire to go out and see movies at theatres,” said Jacob. “This past week (between Christmas and New Year’s) will be the highest attendance we’re ever had in Canada at Cineplex; just shy of 3 million people. Nearly 10 per cent of the Canadian population saw a movie at a Cineplex theatre.”

Having dinner and a movie — or with a movie — is a way of elevating the experience.

“It’s an outing,” he explained. “You have food in your refrigerator. Do you stop going to a restaurant?”

How to get fit and stay that way this year

A month-by-month guide to getting physically and mentally in shape.

Now that January is truly upon us, many of us are setting fitness goals for the new year. The simple goal of “fitness” might seem a long way off but it’s far from unattainable.

We asked four fitness experts how to make incremental changes throughout 2014 with the year-end goal of losing some extra pounds and becoming stronger physically and mentally with the help of exercise, meditation and nutrition changes.

This is our “couch-to-fit” calendar for 2014, with guidance from Faith Hunter, a yoga teacher; Mansur Mendizabal, a personal trainer; Chris Knight, a personal trainer and CrossFit Coach; and Heather Calcote, a dietitian and endurance athlete.

For additional information and instruction, turn to your doctor or personal trainer; results aren’t guaranteed. It is always advisable to check with your doctor before starting any new fitness routine.

Cardio: Start taking swift walks or light jogs for at least 30 minutes three times per week. This should be light to moderate activity, meaning you should be able to hold a conversation. Stretch for five minutes or more afterward. Start changing up your daily routines: Seek opportunities to choose standing over sitting, walking over driving and stairs instead of the elevator.

Strength: Start with core and balance exercises twice a week. The goal is to create good posture and form; if you want an example of how to do a particular exercise, ask a trainer at your gym or look online for videos. Very little equipment is needed for these body weight exercises, but for balance we recommend trying a Bosu ball, which is a half-sphere-shaped training tool that can add extra challenge to standing and sitting exercises.

Mind-body: Take a beginner yoga class at a gym or studio, or at home using a DVD or online class. Aim for 30 minutes to an hour per week.

Nutrition: Log your food intake at least three days a week. Use a calorie-counting app or website to figure out how many calories are recommended for you, and to create a 100- to 200-calorie deficit if you want to lose weight. A few options: MyPlate.gov, MyFitnessPal.com, SparkPeople.com or My-Calorie-Counter.com.

February

Cardio: Keep the intensity and duration the same: low to moderate, at least 30 minutes, three times per week. Alternate walking or jogging with biking and swimming to work different muscle groups and keep things interesting.

Strength: Keep up your January routine, paying attention to your form and posture.

Mind-body: Add a two-minute daily meditation. Close your eyes, sit up straight and start observing your breath, breathing deeply through your nose.

Nutrition: Increase water intake and decrease sugary beverages; add one serving of fruits or vegetables per day; continue your food journal for progress and accountability.

March

Cardio: Increase your intensity slightly while keeping the duration the same: Shoot for a moderate level of activity (you can speak, but holding a conversation is difficult) at least 30 minutes three times per week.

Strength: Keep up the core and balance exercises two or three times per week.

Mind-body: Increase the duration of the daily meditation by a few minutes and continue the weekly yoga class.

Nutrition: Your plate should be half fruits and vegetables, a quarter lean protein and a quarter whole grains or starchy vegetables such as corn and beans.

April

Cardio: Start incorporating intervals into two of your cardio days. At the end of these workouts, do three or four 30-second, high-intensity rounds to get your heart rate up, keeping the total duration the same.

Intervals create speed, power and strength. Plus, the harder your work, the more calories you burn.

Strength: In the second quarter, we add exercises that involve big muscle groups and some light weights (optional). If time is tight, you can replace the body weight exercises, or alternate. Shoot for 15 to 30 minutes per session; if you’re running closer to 15 minutes, add a third day of strength training.

Mind-body: Keep up your five-minute daily meditations and yoga. Get outside when you can for community, fresh air and sun.

Nutrition: Start thinking about alcohol’s dangers and its empty calories. Consume no more than two drinks in one sitting, alternating with water at social events and meals.

May

Cardio: Keep the intervals two times a week at the end of those workouts. Add a longer cardio workout (30 to 60 minutes) on the non-interval day to start building endurance.

Strength: Continue the body weight work and external-weight-bearing weight training.

Mind-body: Take your yoga outside and try a class in a local park. This will connect you with your community while stretching the body and calming the mind.

Nutrition: Cook at least three meals per week at home. Make double recipes to create leftovers for lunches and more dinners. Make half of each meal vegetables and aim to have at least two colours in each meal (leafy greens and red peppers, for example).

June

Cardio: Keep up your routine from May. June is a good time to take the workout outside if you haven’t yet.

Strength: It’s time to add weight and reduce the repetitions to between eight and 10. This can be a good time to try a session with a personal trainer to make sure you’re using proper form.

Mind-body: Feeling comfortable in your yoga practice? Challenge yourself with an intermediate class.

Nutrition: Get grilling! Try fish, lean meats and vegetables in foil or on a kebab. For dessert? Grill some peaches, apricots or grapefruits.

July

Cardio: Increase the duration or the frequency of your workouts, reaching about 150 minutes total of moderate to intense aerobic activity per week. Keep the intervals twice a week.

Strength: In the third quarter, we introduce exercises that include extra weight and resistance bands. They can replace or be added to the exercises you are already doing, depending on the amount of time you have. This type of progression builds your endurance and adds strength. Shoot for 15 to 45 minutes per session.

Mind-body: Check for yoga festivals and conferences during the summer to deepen your understanding of movement, breathing and meditation.

Nutrition: How do you start your day? If you don’t normally eat breakfast, aim to eat something in the morning at least three days per week. Keep breakfast between 300 and 500 calories. Try to include proteins, healthful fats, whole grains and fruits.

August

Cardio: Keep up the good work — even on vacation!

Strength: Try to increase weights slightly.

Mind-body: Try a new style of yoga. Take a mat with you on vacation; studios are practically everywhere these days.

Nutrition: Drink at least eight glasses (eight ounces apiece) of water per day, and keep a water bottle with you at all times.

Check on calories: Remember to aim for 100 to 200 fewer per day than recommended for your weight in order to create a calorie deficit.

September

Cardio: Shoot for 150 to 180 minutes of cardio, spread throughout the week. Keep the intervals twice a week.

Strength: Keep up the good work and increase weight when you no longer feel challenged.

Mind-body: If you’ve only ever practised in a yoga studio, try a DVD or online class at home. It’s a good way to increase the frequency of your practice.

Nutrition: Focus on healthful fats: fish, nuts, avocado and healthful oils. Examine your fruit and vegetable consumption, too; aim for five to nine servings per day. One serving is half a whole fruit, a cup of raw vegetables or half a cup dried fruits.

October

Cardio: Keep the intervals twice a week, but consider adding intensity to the intervals while decreasing their duration. This will build power and speed while keeping things interesting.

Strength: In the fourth quarter, we introduce exercises that include heavy weights at fewer repetitions. They can replace or be added to the exercises you are already doing. This is where you start creating power in the body in addition to the strength and endurance you have already established. As the weight goes up, so does the risk of injury. This might be a good time to consider hiring a trainer, even for one session, to ensure proper form. Shoot for 15 to 60 minutes per workout.

Mind-body: Start deepening your understanding of yoga and meditation by reading easily accessible writings on the topic, such as Yoga Body, Buddha Mind by Cyndi Lee.

Nutrition: Choose something you often overindulge in and use this month as a detox and reset. Elimination diets often backfire, but taking a step back and decreasing our intake of something for a short period can help calm cravings.

November

Cardio: Keep up your October routine.

Strength: Continue doing strength workouts three days a week.

Mind-body: This is a time when many studios and gyms feature charity classes. It’s a good time to reflect on your practice and what you have learned in the past 11 months.

Nutrition: Practise portion control, especially at holiday meals and parties. Calorie guideline: Snacks should be no more than 200 calories, meals no more than 500 calories, desserts no more than 300 calories. Don’t forget to include alcohol when you tally up the calories.

December

Cardio: Moving your workouts indoors might mean mixing up running, cycling, treadmill, rowing machine or swimming. Keep the total duration of your cardio workouts about 180 minutes weekly. Keep the intense intervals twice a week. Shoot for a workout frequency of three or four days a week.

Strength: Keep up your November routine.

Mind-body: December’s a good time to reflect on your practice and what you have learned in the past 12 months — and where you want to go in the next 12 months, physically and mentally. Try a meditation-focused class at your local yoga studio.

Nutrition: A few smart practices during the holidays: Bring healthful alternatives to the holiday potluck. Skimp on sugars (including drinks). Choose one dessert and have only one serving. If drinking alcohol, stick with low-sugar options such as wine and light beer and alternate with water.

Tips for managing tantrums and engaging kids during holidays

Whether it’s a shopping mall or a family gathering, preparing children in advance can go a long way toward ensuring good behaviour.

With the arrival of the holiday season comes the inevitable spike in shopping excursions and social gatherings — and with them, potential opportunities for children to act out.

Navigating through crowded aisles and packed parking lots can be stressful enough. But contending with a youngster having a meltdown in the mall is enough to fray the nerves of even the most mild-mannered parent.

“Tantrums are about power struggles and attention,” saidNatalia McPhedran, an Ottawa-based children’s coach and author of Life With Kids — Empowering Our Children To Be Ready For The Real World, due out this month.

“If we use techniques at home that avoid the power struggles at home, I think that you’re halfway there by the time you get to the mall because they know: ‘OK, Mom means business.’”

McPhedran — a mother of two — outlines expectations prior to a shopping trip. That includes specifying the purpose of the visit to ensure youngsters don’t get sidetracked.

“For example: ‘Today, we’re just going to get this and this and this. Don’t even ask me for chocolates, don’t ask me for candy, don’t ask me for toys. You can look, but you can’t touch, because today we’re not buying that,’” said McPhedran. “If you’re consistent with following through with other things at home … they know that you’re also going to follow through there.”

Once kids know the expectations, McPhedran said, it’s still good to have rules making kids aware of what they can do.

“Once when you get there, let’s say: ‘Let’s go in the toy aisle and let’s go and look at all the cool stuff they have. Tell me what you like and we’ll see what Santa can do,’” she said.

In the event a tearful tantrum still ensues, McPhedran said the source of unhappiness is usually due to one of three things: hunger, fatigue or a desire to be heard. Rather than reacting in anger to the outburst, she suggested an alternative approach.

“You have to keep your calm as well. Because if you freak out also, then that just gives them even more attention and more people look,” said McPhedran, mother to an 11-year-old daughter and 9-year-old son. “Come down to their level, calmly say: ‘We are not having this right now.’”

McPhedran said adults should recognize their child’s feelings, such as those of anger at parents for not purchasing a particular item. But they should then remind kids of initial pre-warning that buying goods for them wasn’t a part of the day’s agenda.

Similarly, when it comes to attending a party or family gathering, establishing and articulating ground rules beforehand is pivotal.

“If they know what to expect and they know what you expect of them, then the behaviour should just follow,” said McPhedran. “Before I leave the house, I would say: ‘Listen, make your aunts and uncles proud. Show them that you know how to behave when you go to (an event) like this. And make yourself proud and feel good about yourself.’

“When I was growing up, every time we would have a huge family gathering and (guests) would leave, I would always love how my mom would come up to me after and say: ‘You were very impressive tonight by the way you said good night to every person, or the way that you set the table or cleared the table.’ That always made me feel really good,” she added.

Having kids taking on chores and being designated special responsibilities during the festive season — like helping bake cookies or decorating the tree — is also key.

“Even if they put five ornaments on one branch and the ornaments are dangling down to the ground, I say: ‘Oh, wow, great job’ because they’re only so high and they can’t go up to a certain level,” McPhedran said with a laugh. “The next day, I’ll just move them and spread them out. But I’m not going to take them away from decorating the way that they want because that just makes them feel included.

“Christmas is a great way to get them involved — decorating, cleaning, vacuuming. If you’re going to have a big dinner, say: ‘This is going to be your job.’ How awesome do kids feel when you give them a task, like just making the name tags for the place settings?”

Stress in pregnancy can hurt baby

Stress alters the baby’s immune system and other bodily functions.

My sister is having her first child, and her husband just lost his job. I told her she needs to stop stressing so much, but she won’t listen to me. What can I do to convince her it’s important?

Georgia F.

You are right; even though it’s tough to do, it’s important for your sister to de-stress, particularly now that she’s pregnant. Stress alters the baby’s immune system and other bodily functions. But we can show her effective ways to defuse the tension, and your sister and her baby should end up being happier and healthier.

First, here’s why stress can be harmful: Stress hormones and other bodily reactions stimulate the immune and other systems into overproduction of inflammatory substances. They summon the immune system’s warrior cells to battle — even if there’s not an actual bad guy, like a virus or bacteria, to fight off. That all-revved-up-without-a-good-reason response changes the way the body makes new immune cells, and seems to increase production of pro-inflammatory immune cells. So the fetus is growing in an overcharged, inflammatory environment.

Research also shows that what’s transmitted from mom to baby isn’t just the hard-wired genetic code (DNA) that is locked in at conception: Environmental trauma like stress can turn some of your sister’s genes on or off, and those changes often show up in the fetus’s genes as well!

Stress also affects the child as it’s being born. While passing through the birth canal, a newborn picks up bacteria from the mother’s vagina that becomes a part of the child’s microbiome (gut bacteria). But your sister’s balance of good and bad gut bacteria is affected by constant stress (bad takes over). Animal studies have shown that an offspring’s brain development can be hurt by a stress-caused imbalance in a pregnant mother’s biome.

So, to keep everyone de-stressed and healthy, help your sister enjoy light cardio exercise for 20 minutes, three times a week. (Check sharecare.com’s “pregnancy exercise” for advice on doing it safely.) It’s been shown to improve fetal brain development. And have her try 10 minutes of mindful meditation in the morning and before bed. It helps manage stress, improves sleep (it’s so important during pregnancy) and will give her more energy to deal with daily challenges.

My best friend’s husband came back from Iraq and probably is going to need care for the rest of his life. How can I help my friend so that she doesn’t become a casualty as well?

Stephie P.

A: That’s very caring of you, and there are several things you can do. First and most important, find her a support group for people who are going through similar challenges.

Next, make sure she takes care of herself (you’re going to be a caregiver to her) so she doesn’t burn out. Signs include getting sick frequently; snapping at everyone; being sad one moment, furious the next; not having an independent social life; and never exercising.

Make sure she eats well and regularly; if you’re around, help with meals. And identify specific people who will agree to help her out — picking up the mail, filling prescriptions, grocery shopping, even vacuuming and doing the laundry. If possible, schedule a morning or evening walk with you and other pals.

Despite what you do, it might be difficult, at first, for your friend to take advantage of available support groups (and friends’ helping hands). Don’t push, but gently suggest you go with her as she tries to find a group meeting that suits her. Good luck to all.

Flu shots in pregnancy protect babies from being born too soon, Canadian studies show

Pregnant women who are vaccinated against the flu are significantly less likely to deliver premature or low-birth-weight babies compared to unvaccinated expectant mothers, new Canadian research finds.

Based on more than 12,000 women in Nova Scotia who gave birth in the immediate aftermath of the H1N1 flu pandemic, the study adds to mounting evidence that the flu can have “really detrimental effects for both mothers and their babies,” said first author Alexandra Legge, a fourth-year medical student at Dalhousie University in Halifax.

Yet flu shots remain a notoriously tough sell among pregnant women: of the 12,233 women who gave birth to a live-born or stillborn infant between November 2010 and March 2012, a “disappointingly low” 16 per cent received the flu vaccine during their pregnancy, the researchers said.

As women get closer to their due dates, their immune systems change, making them more vulnerable to serious illness from flu and other infections. That can put stress on the fetus. An earlier study from Nova Scotia showed that women who are admitted to hospital with respiratory illnesses during flu season while pregnant are more likely to deliver babies that are small for their gestational age or have a low birth weight.

The new findings suggest that flu shots help prevent pregnant women from going into premature labour.

Urinary tract infections are known to be triggers for pre-term labour, Legge said. The same may hold true for more widespread  infections.

The theory is that infection with influenza viruses increase the production of cytokines — chemicals secreted by immune cells. These elevated levels of circulating cytokines, in turn, increase the production of prostaglandins, naturally occurring hormones that cause the muscles in the uterus to contract “and that are widely known to play a key role in the initiation of labour,” Legge said.

For their study, the researchers looked at all women who delivered an infant at any hospital in the province of Nova Scotia during the two flu seasons immediately following the 2009 H1N1 pandemic.

Overall, the odds of preterm birth (defined as deliveries at less than 37 weeks’ gestation) and lower-birth-weight infants were lower among the babies of vaccinated women.

Babies born prematurely are at higher risk of respiratory and heart abnormalities, intracranial hemorrhage (bleeding within the brain) and infection, all of which increase the risk of death.

Low-birth-weight babies are also at higher risk of dying in infancy than normal weight babies.

Women who lived in rural areas, as well as those with underlying health problems, were more likely to be vaccinated against the flu than single women, women with more than one child and those who smoked during their pregnancy, the researchers found.

Given mounting evidence of the benefits, “both Canadian and World Health Organization guidelines now recommend routine seasonal influenza vaccination of all pregnant women in any trimester,” Legge and her co-authors write in this week’s edition of the Canadian Medical Association Journal.

But while vaccination rates in pregnancy increased during H1N1 (government data suggests that 64 per cent of pregnant women in Nova Scotia alone received the H1N1 vaccine during the pandemic, the authors write) experts worry that it hasn’t translated into higher rates of flu vaccination since.

Many expectant women worry about the safety of flu shots, even though the vaccine, which is made of inactive or killed influenza virus particles, is considered safe in pregnancy, Legge said.

“Another reason I think is that a lot of pregnant women aren’t aware of the risks of influenza itself in pregnancy,” she said. “If there was more awareness of the evidence we have for the potential consequences, maybe pregnant women would be more willing to accept the vaccine.”

Doctors and other pre-natal care providers also need to do a better job of recommending, and offering the annual flu shot to pregnant women during routine pre-natal visits.

Coun. Gignac promoting flu shot after brother died of H1N1 virus

Having lost her brother, Ron St. Louis, to the H1N1 flu virus last week, Windsor Coun. Jo-Anne Gignac is urging people to get the flu shot.

“Ron and I always said ‘You know, if you get the flu, you deal with it,’” Gignac said Saturday. “We just didn’t grasp the severity, it’s as simple as that.”

St. Louis was 61. His wife, Pam, said St. Louis became ill and was admitted to hospital Dec. 10. He died Dec. 29.

“Everybody I talk to, I just keep saying to get the flu shot because look what could happen,” said Pam. “He had gotten the flu shot in the past, but not in recent years, and not this year, because he was travelling a lot.”

Gignac said she has been battling a similar virus since Dec. 9, but it hasn’t been confirmed as H1N1.

“The physician who treated my brother treated me also and the comment was made that I probably did have the same situation, but there was a difference in terms of lung capacity,” said Gignac. “My brother had previously had pneumonia twice and had been dealing with his asthma since he was very, very young, and so everybody deals with it differently.”

Gignac admitted she, like her brother, has not gotten her flu shot this year, but as soon as her current infection clears up, she intends to get one immediately.

“It’s foolish,” Gignac said of the tendency to not bother with the shot. “Ron should have got one, I should have got one, everyone should get one.”

There have been about 100 confirmed cases of the flu this year in Windsor and Essex County, and between one and five deaths. Last year, there were no flu deaths, but there were four in 2009-10 when there was an outbreak of H1N1 — the same strain attacking now.

Last week, health officials held a news conference urging Windsor and Essex County residents to get a flu shot, citing a recent spike in local influenza cases, with some fatalities.

Windsor Regional Hospital CEO David Musyj said there have been 32 patients hospitalized in Windsor with the flu since November. That number was 21 on New Year’s Eve, he said, which shows the sudden rise in recent days.

Musyj said of those 32 hospitalized, 23 have been confirmed sick with the H1N1 virus. Five remain in hospital, he said.

“Most of these individuals – more than 90 per cent of them – had not received their flu shot,” said Musyj.

Since New Year’s Eve, there haven’t been any further deaths due to the flu, said Musyj.

He said he applauds the St. Louis and Gignac families for publicly promoting the flu shot.

“Their courage and strength to come forward with this message during their time of loss is really amazing, and far more courage and strength than I probably would have during such a time, so I give them a lot of credit,” said Musyj.

He said fewer people have gotten flu shots in recent years because locally, nationally and internationally, there hasn’t been an influenza outbreak in about four years – since the H1N1 outbreak in 2009.

“It’s been very sporadic and isolated, and so I think unfortunately what’s happened is a lot of people have become apathetic towards the flu shot,” said Musyj. “And life takes over and you get busy with other things, and you think you don’t need it, or you think you’re invincible, but we’re finding out relatively healthy people are getting very sick or dying as a result of this current influenza being spread. And when individuals who are relatively healthy are suffering severe consequences, then it’s bad.”

This is the second year area pharmacies are able to administer the flu shot, making it more convenient than ever for local residents to get one, said Peter Dumo, Essex County Pharmacists’ Association president and owner of Novacare Pharmacy.

“There are deaths being reported, but it’s highly preventable,” said Dumo. “So patients should go out there, get this simple shot, that’s relatively painless, very safe and (convenient), now that pharmacies can administer along with healthcare units and physicians’ offices.”

Dumo said this year’s vaccine is a good match to the virus, and H1N1 is the predominant strain that’s included in it. He said getting the flu shot reduces your risk of contracting the virus by 80 per cent.

He said the flu shot is still worth getting because flu season goes into February, and even into March people can suffer influenza-like ailments.

“It’s still within that time frame to make it worth your while,” said Dumo. With the recent spike in local cases, he anticipates an increase in people getting vaccinated.

“As the news is hitting, probably starting Monday, we’re going to see more people going to their local pharmacy and clinics to get one,” said Dumo. “With the holidays, people kind of put things on the back burner, but I anticipate that patients will more than likely be heading out to get their flu shots that they’ve been putting off.”

According to the Public Health Agency of Canada, the first time children under nine years of age receive the seasonal influenza immunization, a two-dose schedule is required to achieve protection. The two-dose requirement is especially important for babies six to 23 months of age because they are less likely to have been previously exposed to the virus. Babies six months and younger are too young to receive the vaccination.

The Public Health Agency said the vaccination is also especially important for elderly people, those suffering with underlying conditions, such as asthma and lung disease, pregnant women and people with a weakened immune system.

Gignac said for the past few weeks, she has been suffering continual low-grade fevers, headaches, sore throats and “just feeling lousy” with the virus she’s been sick with.

“At one time, the coughing was so significant I couldn’t even speak,” said Gignac.

Gignac said family and friends are shocked by her brother’s sudden death.

“He was just so active, generally, and to look at him, he was physically fit,” said Gignac. “We kayaked, and he still played hockey and was still very active, and now he’s gone.”

She said during her eulogy at his funeral Friday, she made sure to drive home the point that everyone should get vaccinated to be protected from what killed her brother.

“You know, please, let’s take something away from this,” said Gignac. “If you haven’t had your flu shot, please, take the time and go get it, because we don’t want to see a repeat.”

Musyj said local flu shot providers can be easily found by typing your address or postal code  into Ontario’s Ministry of Health and Long-Term Care website athttp://www.health.gov.on.ca/en/public/programs/publichealth/flu.

Supermarket confusion: Making a sensible choice in the cereal aisle

With winter weather, there is no better way to start a day than with a bowl of hot cereal. However, choosing the right cereal can be complicated. With so many options, the cereal aisle can seem overwhelming.

Fortunately, if you are looking for a delicious and nutritious hot cereal, your options are a little more limited, which makes narrowing down your choices easier.

This section of the cereal aisle has plenty of options that have no salt, no sugar and are filled with nutrients. There are a variety of whole grain cereals in this section such as oatmeal and multi-grain cereals. Whole grains have been linked to lower risk of heart disease, stroke and other diseases.

You may have your own criteria in choosing a hot cereal. For example, you can choose your cereal based on how long you want to spend cooking them. There is every kind of oatmeal imaginable — from instant to one-minute to old-fashioned to steel-cut. The cooking time, flavour and texture varies greatly between the different types of oats. The nutrient content is not going to vary significantly unless you choose an instant cereal with added sugar.

All oat cereals are made from whole grains and have approximately the same amount of fibre, protein, calories and other nutrients. Oats are a good source of soluble fibre, which helps to reduce cholesterol levels and manage blood sugar levels. The one difference between these types of oats is satiety value. Steel-cut oats will help keep you feeling fuller longer than instant oats because they are less processed, they take longer to digest and do not cause your blood sugar to spike after eating.

Let me help break it down for you:

It’s important to take the time to figure out what choice is best for you since there are so many benefits derived from starting your day with a healthy breakfast.  Stay tuned, as I will be discussing the rest of the cereal aisle in the near future. I will be explaining how to make healthy choices from the wide array of cold cereals and what other foods you should include as part of a healthy breakfast.

Healthy food costs more, study says

Eating a healthy diet versus an unhealthy one costs about $1.50 more a day, which might not sound like much, but works out to more than $2,000 a year for the average family of four, research from the Harvard School of Public Health (HSPH) suggests in a study published Thursday.

“People often say that healthier foods are more expensive, and that such costs strongly limit better diet habits,” said lead author Mayuree Rao, a junior research fellow in the Department of Epidemiology at HSPH. “But, until now, the scientific evidence for this idea has not been systematically evaluated, nor have the actual differences in cost been characterized.”

Harvard researchers examined 27 existing studies from 10 highincome countries that included price data for individual foods and for healthier versus less healthy diets.

Prices for particular foods, examined in 200-calorie chunks, and per 2,000-calorie samples for whole-day diet statistics, were evaluated and compared. It turns out that healthy diets – those including far more vegetables, nuts, fruit and fish – cost significantly more than unhealthy ones, which consist mostly of refined grains, processed food and meats.

Researchers suggest the industrial processes behind “inexpensive, high-volume” commodities, and the food policies that have led to the creation of “a complex network of farming, storage, transportation, processing, manufacturing and marketing capabilities that favour sales of highly processed food products for maximal industry profit” may be why unhealthy diets cost less.

Dariush Mozaffarian, the study’s senior author and associate professor at HSPH and Harvard medical school, said the study team sees a real opportunity over the medium and long term to drastically reduce healthcare costs and burdens on private and public providers.

“This price difference is very small in comparison to the economic costs of diet-related chronic diseases, which would be dramatically reduced by healthy diets.”

Technology predictions for 2014: smarter cities

Self-driving cars,  smart wearables and are just some of what 2014 holds.

This is the year that cities become even smarter. Local authorities and councils the world over have invested in social capital and connected infrastructure with the aim of better understanding the needs of their citizens.

The Watershed arts venue in Bristol, for example, organised a Playable City Award in 2013, whose aim was “to commission an original, future-facing work, that used creative technology to explore the theme of the playable city.” London, meanwhile, has introduced bins that send text messages when they are nearly full and has used sensors installed under parking bays in the West End to relieve congestion in the area – and the city is manually moving Boris Bikes to bays people are cycling from but not cycling towards (generally, if it’s at the top of a hill).

In 2014, more cities will iterate and experiment. They’ll implement new technologies to not only create a better connected city but to enhance the environment. That could include street lights switching on due to residents complaining about the lack of light on Twitter. There’s a great number of opportunities available – and that’s an exciting prospect.