Welcome to Canadian Living Boot Camp, a free six-week program focused on you and designed to help you lose weight, get fit and feel your best in the new year. Boot Camp kicks off on Monday, January 4, 2010, and winds down on Sunday, February 14, 2010.
Here's how to get the most out of Boot Camp:
Sign up for the free daily Boot Camp e-newsletter You'll receive a delicious daily dose of motivation, inspiration and information in your inbox throughout Boot Camp to help you lead a slimmer, healthier, fuller life. Plus, when Boot Camp finishes, you'll be automatically signed up for our free weekly Health & Wellness Club e-newsletter, which will help you maintain your new healthy lifestyle for the long term.
Follow our quick and easy Six-Week Boot Camp Menu Cutting calories doesn't have to mean cutting taste. The Boot Camp Menu provides you with 48 days of meal plans and recipes and includes many tasty treats and Tested Till Perfect Canadian Living recipes you'll love. From Chili Beef Quesadillas to Grapefruit Tangerine Sorbet, our menu features many delights that will tickle your taste buds (and whittle your waist).
Get in shape with our exclusive free workout videos Canadian Living fitness expert Pam Mazzuca Prebeg's workout routines will whip you into shape in no time. There are six increasingly challenging workout videos in the series – one for each week of Boot Camp. Also be sure to check out our archive of Boot Camp fitness videos featuring fitness expert Maureen Hagan.
Add pattern to your floor without breaking the bank.
A rug can help define a space, ground a room and add much-needed colour and pattern, but they can be super expensive! So, we went on a search for fabulous but frugal rugs. With many budget-friendly options, these websites prove you don't have to empty your wallet to add some patterned goodness to your floors.
1. Crate and Barrel
Crate and Barrel
Crate and Barrel has a sophisticated selection of rugs in a variety of patterns and colours. Afraid to order a rug online? Order a 12 inch by 12 inch swatch to try before you buy.
West Elm’s offerings (in mostly muted tones) include a stunning selection of custom rugs. Want to see how the rug will look in a styled space? Click on the #mywestelm photos below the main rug images to see photos shared by West Elm shoppers.
This online-only shop has a huge selection of over 10, 000 rugs in endless shapes, sizes and patterns. With free shipping over $75 and an excellent return policy, you don’t have to fret over making the wrong choice!
If you are in the market for a rug for a child’s bedroom, playroom or family room, Land of Nod has your floor covered. Their selection of colourful, geometric and neutral floor coverings means there is something for everyone. You can order a small swatch to test a rug’s colours and pattern at home.
Empty shopping bags, broken chairs, stacks and stacks of magazines—when writer Christina Gonzales realized her mom might be a hoarder, she went to the experts to find out how she could help, and repaired their relationship in the process.
At my mother's apartment, there are a lot of unspoken rules. "Don't open the kitchen cabinets" is one of them. I've only ever used one cupboard, which is right above the sink and houses the sieve, a few large ceramic bowls and the few packs of ramen noodles that haven't yet gone bad. I try not to ask my mom what's in the rest of those cupboards, or why our pots and pans are piled beside the stove and our dishes never leave the drying rack. I brought up the subject once in aggravation when I moved back home two years ago to save money. "You're too much, Christina," she responded angrily. It instantly brought me back to my childhood.
When it all began
As a kid, I was close with my mother, despite her inability to let anything go. From the outside, our family looked normal, but when you opened the front door of our two-bedroom apartment, it was obvious something was different. There were rooms filled to the ceiling with souvenirs of our past: my first mattress from a twin-size bed I had outgrown years before, reusable shopping bags, pillows, suitcases, books, a lime-green swivel chair. My mom's dresser overflowed with so many accessories, half-used bottles of body lotion, old blush compacts and loose coins that you couldn't even see the wooden surface. A layer of dust covered everything, which meant she didn't use—or even touch—the stuff. I was humiliated that our home was so disorderly.
The clutter really began to accumulate when I was about 11 years old. My mom stopped inviting people to our home, and I stopped, too. My best friends in high school asked me why we'd never hang out at my place, and I did my best to dodge their questions. My frustration stemmed from jealousy (why couldn't my mom entertain the way other moms did?) and a fundamental difference in what we thought "home" should mean (I longed to live in a house filled with family and friends; she thought home should be a private retreat). I would cry, yell and plead with her to throw things away, until my teen years, when I started to distance myself emotionally from her. I knew that no matter what I said or did, I couldn't control my mother's hoarding, and it was easier to avoid her—and the subject of home—altogether.
When I moved back home at 28—I'd quit my day job to pursue a full-time freelance writing career, and my mom offered up my childhood bedroom as a way to save money—it didn't take long before we had our confrontation about the kitchen cupboards. But this time, I realized I didn't want the cycle to continue; the bitterness I'd carried with me for years had to cease in order for us to have a healthy relationship.
Understanding the problem
What I'd always found most challenging was that she couldn't see where I was coming from—she truly doesn't realize her belongings are piling up around her. Yet, she's unlike the people I've seen on the TLC show Hoarding: Buried Alive; she's physically healthy, she's about to retire from a successful career and she has an active social life. She's also been a giving, supportive and loving mother. So what's the deal? I approached several specialists to help give me insight into my mother's hoarding issue.
Dr. Peggy Richter, a psychiatrist and the director of the Frederick W. Thompson Anxiety Disorders Centre's Clinic for OCD and Related Disorders at Sunnybrook Health Sciences Centre in Toronto, says that, while their houses might not look like the ones on TV, an estimated two to five percent of Canadians suffer from compulsive hoarding disorder. Dr. Richter explains that hoarding is more than the inability to throw things out. "Rather, to be considered a clinical condition, it results in a significant accumulation that impacts the ability to use the space the way you would like or the way most people would," she says. "And people may try to minimize the impact. For example, maybe their kitchen is quite cluttered; they can still make breakfast, but they have piles in front of the oven, so they never use it anymore, though they claim they never did. Similarly, someone whose bed is too cluttered may claim that she prefers, and is more comfortable, sleeping on the couch."
Elaine Birchall, a social worker and hoarding behaviour and intervention specialist with clients in Ottawa and Toronto, says hoarders tend to save things for one of three main reasons: sentimental (this item represents my life and is part of me), intrinsic (this item is amazing and offers so many possibilities) or instrumental (I might need this someday). I think my mom is a sentimental hoarder. She once mentioned that her own mother discarded her childhood trophies and awards and that she wished she still had those things to help her reminisce. There's a certain glee she gets from pulling out an item that someone else would've thrown away long ago, like the cheerleading catalogue my now-40-year-old cousin was featured in when she was in high school in the '90s. "It's so nice. Maria was so pretty," she'd say.
Dr. Sheila Woody, a professor of psychology and psychology researcher at the University of British Columbia's Centre for Collaborative Research on Hoarding in Vancouver, shed some light on how to approach my mom's hoarding disorder respectfully and without judgment. "Making your mom's apartment a place you want to live is not an appropriate goal," says Dr. Woody, noting that people with hoarding disorders don't realize the impact of their mountains of possessions. I first needed to accept that this apartment would never become what I'd always perceived as the ideal home. There was one thing that I could change, though, and that was the usability of the space. "If you're trying to make it so that [your mom isn't] at risk of falling over when she's trying to reach something, or not at risk of setting the house on fire when she turns the stove on, that's a very reasonable goal," says Dr. Woody, who adds that it's also important for there to be adequate room to get out of the apartment in case of an emergency.
Finding common ground
To ensure that my mom's apartment was no longer a hazardous zone, I began to help her discard what Birchall calls the "easy wins": For some, these are nostalgia-free items (such as old toothbrushes and grimy shoes) and those that are unsanitary (like expired food); for others, they're items the person feels no extreme need to save. Birchall recommended I calmly ask my mom if we could relocate old things to make room for new items we'd actually use. I did it for the first time a few months ago, when I called her from the grocery store to ask if we had soy sauce. When my mom went and retrieved it, she told me that it was expired. "OK, I'll buy a new bottle, and you can ditch the old one," I responded. When I arrived home, it was sitting on the kitchen counter ready for disposal.
In my childhood, I would've taken the bottle down to the garbage chute that instant, a nonverbal signal that there was absolutely no reason to keep expired condiments. Now, I understand that getting rid of things causes her real distress. Instead of feeling exasperated and ashamed, all I felt this time was guilt. I realized that I'd been acting like a punishing drill sergeant, pushing my agenda onto my mother by barking at her to see things my way. And, according to Birchall, that's exactly the wrong approach. "Even when my patients want to hold on to genuine garbage, unless it's contaminated, I have to do my level best to make them see the reality of this," she says. "And even then, I don't just try to get someone to agree to let go of something; I try to understand what the importance of that item is to them."
So I didn't ask my mom when she planned on discarding the soy sauce; I knew it wasn't a sentimental item and that she was practical enough to understand it wasn't safe to consume. There was no fight, no power struggle, no "I'm right, and you're wrong." Rather, I gave her the space to decide when it was the right time—if there was a right time—to throw out the bottle. I tried my best to be patient, to have a stress-free conversation and to respect the value of my mom's belongings while holding firm to my boundaries within our shared space. It's a slow process, but it's effective. Showing compassion for my mom's feelings about her stuff makes it easier for her to let things go. When I push too much, we backtrack on any progress we've made. The day after our conversation, I walked into the kitchen and that old bottle of soy sauce was gone. It was a small step, but for me—and my mom—it was a breakthrough.
Social worker and hoarding specialist Elaine Birchall gives her best advice for helping a hoarder.
1. Complete a safety audit. Find the heat sources, such as electrical panels, fireplaces, hot water tanks, furnaces and stoves, and make sure there is a clearance of at least four feet around them, if space allows. The paths to those heat sources must also be free and clear in case of fire and should be at least 33 inches wide.
2. Create boundaries and limits, especially if you live in the same home as the hoarder. Build a positive co-tenant dynamic by defining who "owns" each room and what is allowed in each space. Common areas must be clear so that all tenants can use the space and have a social life.
3. Decide on permanent spaces. A permanent place is a storage area that makes sense for an item. For example, you'd never store canned goods under the bed—you'd put them in a kitchen cupboard or pantry. When choosing a permanent place, hold the item and close your eyes. Ask yourself, "Where is the first place I'd look for this?" That is where it should be.
4. Do your research. Rather than insisting that you know why the hoarder should part with an item, find an appropriate expert source. For example, if a hoarder wants to keep expired foods, go to the Canadian Food Inspection Agency; the organization's website will explain why it's unsafe to keep around.
5. Show respect. Don't apply pressure. Work at the hoarder's pace and don't diminish his or her feelings. Try to put yourself in that person's shoes by doing a mental tally of 20 possessions you love and imagining how you might feel if a family member made you throw them away.
After recovering from pneumonia in 2007, 11-year-old Megan Clermont of London, ON, remained exhausted and nauseous. Up until then, she had been generally healthy, if slightly overweight. Megan’s symptoms persisted for almost a year. Eventually, a blood test and ultrasound resulted in a diagnosis that shocked her family. Megan had non-alcoholic fatty liver disease (NAFLD).
NAFLD risk factors Contrary to popular belief, liver disease isn’t always related to excess alcohol intake, and it is not just an affliction of the middle-aged. “The death rate from liver disease has risen by close to 30 percent over a period of only eight years,” says Gary Fagan, president of the Canadian Liver Foundation.
The most common form of liver disease in Canada is NAFLD, which is linked to obesity, a condition that affects up to 25 percent of the population, or eight million people. (Your risk of NAFLD increases with a body mass index (BMI)—a measure of body fat based on height and weight—over 30. Diabetes, resistance to insulin and increased levels of triglycerides—a type of fat—in the blood also increase your risk of liver disease.) Furthermore, increases in childhood obesity mean that more children are at risk; while estimates suggest that three to 10 percent of the general population will be afflicted with NAFLD, the risk jumps to 70 to 80 percent for obese children, says Fagan.
What does your liver do? The second-largest organ in the body, the liver performs more than 500 functions. It filters toxins from your blood, manages hormones, doles out glucose in response to insulin, and regulates cholesterol. It also breaks down and stores fat. The liver metabolizes fat from a person’s diet; when there is more fat than the body requires, the excess can accumulate in areas like the abdomen and liver.
People with first-stage NAFLD have liver cells swollen with fat, but they don’t tend to experience adverse health effects. The second stage, which Megan Clermont was diagnosed with, is marked by swelling of the liver, which can impair its function. If left unchecked, the disease may progress to the third stage, cirrhosis (severe scarring), which will ultimately lead to liver failure.
Although the sequence of events is well known, how it progresses from one stage to the other is not yet understood. Dr. Morris Sherman, chairman of the Canadian Liver Foundation, says that NAFLD does not call attention to itself. Symptoms of advanced liver disease such as fatigue, nausea, itchy skin, sallow or yellow skin and tender or distended belly do not develop until the damage is severe.
How your weight impacts your liver According to Dr. Elaine Chin, chief medical officer of the Executive Health Centre in Toronto, “a calorie-laden diet, particularly one high in carbohydrates, can lead to fat buildup in the liver. If you have excess weight around the middle, it is also likely in and around your organs.” Burt Lang of Howick, QC, found this out the hard way when he had a liver transplant.
Four years ago, at age 66, Burt booked a physical, which was about five years overdue. He had no real health issues, but he tipped the scales at 230 pounds and had a BMI that put him in the obese category. He left the doctor’s office with a laboratory requisition for a number of routine tests; one came back showing elevated liver enzymes in his blood. An ultrasound and a CT scan were ordered. His liver showed inflammation and scarring—cirrhosis—and Burt was told he’d require a liver transplant to survive. He was stunned. “I don’t smoke. I have been a vegetarian for 60 years. I don’t have hepatitis. I don’t do illegal drugs or have unprotected sex. And I can count only five alcoholic drinks in my life,” he says.
After the diagnosis, Burt was referred to the liver transplant unit at Montreal's Royal Victoria Hospital, where he underwent about a dozen pre-transplant evaluation tests over the next eight months. The last one was a biopsy that confirmed the diagnosis. On Dec. 3, 2011, he was placed on a waiting list. On Jan. 3, 2012, he received a liver.
Grateful for his new lease on life, Burt has cut down his portions at meals, has lost weight and now urges others to educate themselves about NAFLD. “I try to educate them on the facts, especially that most of the symptoms are silent and only show up when it is too late.”
Megan, now 17, is still experiencing symptoms due to her compromised liver. Her mom, Michelle, says they may never know if it was the family's diet, the pneumonia (and the antibiotics used to treat it) or a combination of factors that triggered the disease. But the family has taken steps to prevent further damage to Megan’s liver. They’ve dramatically improved their diet, and Megan has lost weight by exercising (when she has the energy). Michelle, for her part, has been advocating for more research on the impact of trans fats, high-fructose corn syrup and other sugars on the liver.
How to take care of your liver Dr. Sherman, author of Liver Disease in Canada: A Crisis in the Making, says that Canadians “are suffering and dying from a preventable disease.” He recommends taking the following steps to protect your liver from NAFLD.
• If you are overweight, strive for gradual, sustained weight loss. With adequate weight loss, usually about 10 percent of your current weight, the fat will come out of the liver and much of the damage to it will recover.
• Ask your doctor to test your liver enzymes during your next blood exam. Elevated enzymes are the first indication that something may be awry.
• Watch your waistline. Excess abdominal fat is a health risk for NAFLD. A man’s waist circumference should be no more than 102 centimetres (40 inches) and a woman’s should be no more than 88 centimetres (35 inches).
• Eat a well-balanced diet. Reduce your intake of high-calorie foods, carbohydrates, trans fats and sugars. Focus on eating vegetables, fruits, fish, whole grains, and smaller amounts of meat.
For more information on NAFLD and to learn about other forms of liver disease, visit liver.ca.
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