Extended side-lying lift Why it is great This move targets back and deep abdominal muscles, shoulder girdle muscles and glutes. Together they are responsible for a strong, stable core, which helps you perform daily activities with ease and low risk of back injury. Since this move enhances spinal alignment and posture and helps strengthen and stabilize the muscles and joints that act directly on the spine, shoulder girdle and pelvis, it is ideal for anyone who has a weak back or cannot perform abdominal curl-ups due to lower-back problems.
Moves Starting Position • Lie on your right side supporting yourself on your right arm, elbow bent and directly under your shoulder, and palm down; your head, shoulders, hips and knees should be in a straight line and your left arm should rest on left hip.
• Straighten your top (left) leg and press the inside edge of that foot on the floor; bend your bottom leg 90 degrees, with foot behind you.
• Extend your left arm up toward the ceiling; pull in your abs and squeeze your glutes (A).
Action • As you exhale, lift your hips off the floor toward the ceiling and lift your left arm overhead (B).
• Pause and hold for about 15 seconds, breathing comfortably.
• Slowly lower arm, then hips back to the starting position.
• Repeat on same side, or alternate from side to side.
• Do one to three sets of three to five repetitions at least three times per week.
What not to do • Do not slouch or drop down onto your bottom elbow.
• Do not arch your back as you reach overhead.
• Do not use momentum to lift your body up and arm overhead.
Those who can’t get enough of Sriracha now have a way to conveniently carry a single serving of the sauce along with them anywhere. The bright red, garlic-y chili sauce with the distinct rooster logo is certainly trendy and addictive.
Sriracha2Go is a cute, 1.5 oz, pocket sized bottle that comes with a convenient carabiner clip that you can hook onto your backpack, belt loop or keys. It is 4.5 inches tall and refillable, so you’ll never find yourself without the spicy sauce again. Is it rude to bring your own condiments with you? Or just good planning? Some hot sauce lovers will argue that you can never be too prepared, but there is something a little awkward about bringing your own bottle of hot sauce with you everywhere. What do you think - are you a Sriracha lover?
5 delicious Sriracha recipes
Your body needs some sugar to function, but Canadians, who consume the equivalent of 26 teaspoons of the sweet stuff every day, are probably overdoing it. We break down what too much sugar does to your body, and how you can cut back.
Good news for those with sweet tooths: Glucose is our main source of fuel, so, yes, we actually do need sugar in our diets. But don't get too excited— they're not all alike.
"All carbohydrate-containing foods, whether candy, pop, fruit, vegetables or grain products, break down into glucose in our bloodstream," says Patricia Chuey, a Vancouver-based registered dietitian. "But our bodies respond differently when we get sugar from nutrient-dense, fibre-rich foods, eaten as part of a balanced meal that contains protein, compared to 'empty' calories from zero-nutrient, fibre-less foods."
Those carb-heavy, low-nutrient foods cause our blood-sugar, or glucose, levels to spike, triggering the release of insulin in response. One of insulin's jobs is to move glucose from the blood to our liver, muscle and fat cells for storage, and when there's more in our bloodstream than what our bodies need for energy, it can end up as stored fat—"even though fat, per se, wasn't consumed," says Chuey. That's partially why excess sugar consumption is linked to fatty liver disease, as well as Type 2 diabetes and heart disease. Fibre-rich, nutrient-dense foods, on the other hand, break down more slowly, so they don't cause as much of a blood-sugar spike, or the resulting weight gain.
That doesn't mean you have to skip your favourite sweet indulgences entirely. What we know today is that moderation is key—a little sugar won't hurt you.
But, for the most part, Canadians are not consuming a little sugar. According to Statistics Canada, on average, 22 to 26 percent of our total daily caloric intake consists of sugar. Put another way, that's an average of 110 grams, or 26 teaspoons, per day. And it's not just how much; experts are also concerned about where it comes from.
"Whole foods that are sweet, like fruit, can be good sources of vitamins, minerals and fibre, which can contribute to overall health," says Gita Singh, a research assistant professor at the Friedman School of Nutrition Science and Policy at Boston's Tufts University.
It's added sugar, regardless of the source, that's the problem. You'll find it in processed foods, such as many breads, soups, salad dressings and pasta sauces. And then there's pop, sports drinks and fruit drinks, which experts collectively refer to as sugar-sweetened beverages (SSBs). These drinks are among the top causes of obesity and its attendant ailments, which include heart disease, Type 2 diabetes, certain types of cancer and other chronic diseases. In fact, Singh coauthored a report published in the medical journal Circulation that estimates SSB consumption is partially responsible for the diabetes-, cancer- and cardiovascular disease–related deaths of 1,600 Canadians each year.
The fact that SSBs are a leading source of excess sugar in our diets is galling but encouraging. That's because the solution is straightforward: Stop, or at least cut back on, drinking them.
Chuey says you can further reduce the added sugar in your diet by avoiding convenience foods that list sugar (or maltose, corn syrup, cane sugar or honey) among the first three ingredients; swap your caramel macchiato for a latte; and top plain yogurt with fresh fruit. The less sugar you consume, the less you'll end up craving.
But when you do indulge, go all in. "Apply the pleasure maximization principle," says Chuey. "Make it really worth it! Not in terms of quantity, but the kind of quality that will really satisfy." So skip the soda fountain. But those homemade cookies? Enjoy!
YOUR BODY ON SUGAR
Click on image for larger view. Illustrations, thenounproject.com.
There are lots of table sugar subs on the market, but how do they stack up, health-wise?
Stevia: Zero calories per teaspoon
Stevia is a zero-calorie, fructosefree option.
Date sugar: 11 calories per teaspoon
Date sugar contains all the fibre and nutrients found in the dried fruit.
Coconut sugar: 15 calories per teaspoon
Made from the sap of coconut-tree flowers, coconut sugar has the same calorie count as table sugar, but it's lower on the glycemic index.
Agave nectar: 15 calories per teaspoon
Agave nectar is about 1 1/2 times sweeter than refined sugar, so you can use less. But it's high in fructose (hello, blood-sugar spikes!).
Want an in-demand job with a healthy future? Look no further than the skilled trades in Canada. "There is an incredible amount of opportunity in the trades industry in Canada right now," says Peter Harris, editor-in-chief of Workopolis, who reports on trends and changes in the Canadian job market.
"Trades workers need not be subject to the boom-and-bust cycles of provincial economies, because trades jobs are evergreen and also come with a great deal of freedom of mobility," he says. For example, in every city across the country, homeowners are always looking for reliable, affordable work on their homes: renovation, plumbing, electrical, roofing and more, says Harris.
Positions in the skilled trades offer another bonus: These roles are far more insulated from being sent offshore and to automation, says Harris. "[These are] the two biggest threats to many career paths," he says. Furthermore, Canada faces a shortage of one million tradespeople by 2020, as many people in that field will be retiring, he says. "The average age of welders is 57, and large numbers of trades workers across the board are also into their 50s."
Defining the "best" trade is highly subjective; it depends on where you live and what you consider most valuable: lots of demand, high pay, flexibility to set your own hours or whatever you feel is vital to a good job. That said, based on the job opportunities being posted online in the skilled trades, Harris says the most sought-after employees are in these five vocations.
1. Construction workers Whether it be working on new home construction, infrastructure (like roads) or commercial enterprises, construction workers are in high demand in Canada. Construction is considered a cornerstone of Canadian industry and it represents about seven percent of the Canadian workforce, according to the Canadian Construction Association. While positions may be plentiful, construction work is often seasonal and contract-based.
2. Vehicle repair In the past year, the number of job postings for the mechanic trades has spiked 94 percent over June 2013, says Harris. As anyone who has ever owned a car knows, auto mechanics tend to be perennially busy. According to Human Resources Skills Development Canada, this job is also called automotive service technician, helpful keywords if you're searching for post-secondary education programs, which tend to use this title instead of "car mechanics."
3. Maintenance worker Although maintenance work comprises a very broad array of specialties, these jobs are in high demand across the country, says Harris. Not just hands-on repair (although it can include these skills), maintenance work encompasses operations, planning and information management skills as well. These jobs are posted under a variety of names, such as maintenance technician, maintenance mechanic, maintenance specialist and, of course, maintenance worker.
4. Electricians Electricity is vital to life as we know it in Canada. Licensed electricians lay out, assemble, install, test, troubleshoot and repair electrical wiring, fixtures, control devices and related equipment in buildings and other structures, according to Human Resources and Skills Development Canada. Electricians are highly sought-after in commercial, industrial and residential spheres. There are many positions open with electrical contractors, maintenance companies and industries, and there are also ample self-employment opportunities.
5. Heavy machinery operators (such as a backhoe, bulldozer) Wherever there's a freshly paved road or newly built construction, a heavy machinery operator isn't far behind. Operators work backhoes, bulldozers, graders and other heavy-duty construction vehicles. Another term that describes this trade is heavy equipment operator, which is the terminology post-secondary schools and colleges use to designate program offerings. Like construction work, these roles can be plentiful across the nation, but also tend to be seasonal.
Skywalker has depression and anxiety, and believes she should be allowed to bring her cat on board without a carrier. But some say that a mental illness doesn’t require the same considerations as blindness or epilepsy. Others say her needs shouldn’t infringe on the rights of those with allergies. Many more were in her corner, arguing that Air Canada’s refusal is discriminatory.
According to Leslie Jack, a therapy dog coordinator for St. John Ambulance in Ontario, therapy animals can make a real difference to those in distress. Jack takes specially selected and trained dogs to visit with distressed adults and children in hospitals and long-term care facilities, seniors’ residences and even university campuses. “When we visit, it’s a positive distraction,” says Jack, “and within 15 seconds of petting a dog, people’s blood pressure starts to drop, anxiety is lowered and their day is brightened.”
Jack has seen similar results in people with brain injuries, PTSD and children of deployed soldiers. “No matter why it is, it works,” she says. That’s why she’s not surprised that therapy pets are key to easing anxiety around plane travel for some people. “It really is the same type of thing,” says Jack. “If people have anxiety or fear about flying, a therapy pet would be distracting and calming.”
Airlines, too, are starting to recognize the value of therapy pets in comforting passengers. But that doesn’t mean that you can simply board a plane, expecting to keep your cat or dog in your lap. While rules and regulations around flying with service and therapy pets vary, the following guidelines are a good place to start your de-stressed travel plans.
1. Make it official
Get a letter from your care provider stating that you have a diagnosed mental health issue and that you need to travel with a support animal. Ensure the letter is on letterhead and your care provider includes his or her official credentials. The letter should also be dated less than a year from your travel dates.
2. Do your research
Does your voyage include connecting flights on different airlines? Ensure both allow therapy animals. Ditto for destinations: animals are not allowed on flights to or from Bridgetown, Barbados, for example. Plus, sometimes different rules apply for domestic versus international flights.
3. Check the guidelines
Just because one airline says it’s OK for you to keep your support cat on your lap during the flight doesn’t mean that another airline will—and some airlines will only allow dogs. West Jet, for example, allows support animals but needs at least seven days’ notice on package vacations. Some airlines, meanwhile, require animals to be on harnesses at all times, while others will only allow pets in carriers.
Once you’ve done all the groundwork and have found a route that allows you to travel with your support animal, remember to feed him or her about four hours before you take off—it’s easier on travelling animals not to have a full stomach. Then sit back with your furry friend, relax and enjoy the flight.