1. With your kids, research butterflies native to your area and make a list of the plants they like.
2. A full-sun area protected from the wind is ideal. Adding smooth rocks also gives butterflies an area to sun themselves and provides the perfect opportunity for kids to quietly inspect the insects.
3. Choose plants that butterflies will want to lay their eggs on and upon which caterpillars can feed. Plants with bright colours and strong scents are your best bets. Butterflies like nectar-producing flowers, such as purple coneflower, and caterpillars will feed on the leaves of milkweed, violets or dill.
4. Clump each type of flower together; it makes it easier for butterflies to find your garden and the type of plant they prefer.
5. Keep your garden moist and pesticide-free. This allows butterflies to suck moisture and salts from the soil while protecting them from chemicals that could harm or discourage them from staying in your yard.
Classic, healthy and savoury muffin recipes to bake fresh or made in advance and frozen.
Whip up a dozen moist muffins on a leisurely Sunday morning. Or better yet, set out the muffin recipe ingredients the night before and let the first person up bake a batch for everyone. Most of these muffin recipes can be made in advance and frozen.
Before you start baking your favourite muffins, take a few tips from The Canadian Living Test Kitchen about muffin recipe dos and don'ts in this article: Muffin know how.
Rediscover Ottawa, which walks the line between charming town and cosmopolitan city, with first-class cultural and historic experiences.
Modern digs: Alt Hotel Ottawa Rest your head at the Canadian-owned Alt Hotel in downtown Ottawa, where you can grab snacks (or full meals) in the lobby and keep up your yoga practice with the hotel's new Nama-Stay yoga videos. Bonus: The Alt is eco-friendly, with geothermal energy used for heating and cooling, plus energy-efficient lighting.
Historic haven: The Century House Bed and Breakfast Ottawa With just four rooms, The Century House offers a quaint stay without skimping on modern amenities such as free parking and Wi-Fi. It's known for its gourmet breakfasts (think indulgent waffles or a hearty frittata), served up family-style in the dining room.
Morning munch: Benny's Bistro Hidden behind The French Baker in the ByWard Market, this is a tiny gem that serves some of our all-time favourite brekkies. Order the buckwheat crêpe, which is stuffed with ham and Gruyère and topped with an egg.
Dinner hour: Absinthe Café Stop by this Wellington West hot spot for French-inspired cuisine and a taste of its namesake drink. On Monday nights, there's a special fondue menu; go with friends and order cheese and meat varieties to share, then finish with the Valrhona chocolate fondue for dessert.
Sweet treat: Moo Shu Ice Cream & Kitchen Try small-batch ice creams and ice cream truffles made with Ontario dairy and fresh, sometimes surprising, ingredients, like craft beer or lime leaves.
Spring: C'est Bon Gourmet Food Tours Take a guided walking and tasting tour of one of Ottawa's famed foodie neighbourhoods: the ByWard Market, Wellington Street, Preston Street (Little Italy), the Glebe or Chinatown.
Summer: Yowttawa This outdoor music fest will celebrate the country's 150th anniversary with performances by Canadian artists, plus contributions by other international artists.
Fall: The Canada Science and Technology Museum After $80.5 million in renos, the museum will reopen in November, just in time for its 50th anniversary of celebrating Canadian innovations, such as a prototype of the world's first pacemaker and a cobalt-60 therapy machine from the '50s—at the time, a revolutionary new way to deliver radiation to cancer patients.
Winter:Nordik Spa-Nature Spend a day rotating between the spa's seven outdoor baths and eight saunas. Book a massage for ultimate R&R.
WHAT'S CLOSE BY? If you have the time to range farther afield, here are three other spots to see in Ontario.
2 1/2 hours away: Thousand Islands A pretty archipelago with ton of history (it was once pirate territory!), this region is now an ideal spot to go boating, hiking and exploring historic castles.
3 hours away: Prince Edward County Visit a few of the dozens of artist studios and galleries in the region, where you can even take an art class—in between wine tastings, of course.
OTTAWA THE GREAT To celebrate Canada's sesquicentennial—the 150th anniversary of Confederation—Ottawa is leading the charge with a full year of awe-inspiring events. Here's a small sampling of what's on in our nation's capital.
March 3 and 4: Red Bull Crashed Ice Watch downhill skaters race to the finish line on a huge track that runs along the locks of the Rideau Canal— which will be the final leg of the 2016–17 ice cross downhill championship.
May 20 to Sept. 4: Inspiration Village Located in the historic ByWard Market, Inspiration Village will pay tribute to our provinces and territories, while also showcasing special exhibits and performing-arts events.
All summer long: Kontinuum, an "underground multimedia experience" Though the Confederation Line of Ottawa's Light Rail Transit won't open until 2018, one underground station will be transformed into a futuristic world by a 10-weeklong multimedia presentation.
Nov. 26: The 105th Grey Cup This year, Canada's capital will host the CFL's annual championship game.
Ignite 150: In a series of 17 stunts spaced throughout the year—from yoga on a barge accompanied by a live orchestra to gourmet dining at a table suspended nearly 50 metres in the air—Ottawa will delight visitors and residents with once-in-a-lifetime experiences.
Ottawa Welcomes the world: Ottawa's many embassies and high commissions will be given the opportunity to take over Aberdeen Pavilion and the Horticulture Building with multicultural celebrations including food, art and music.
Agri 150: More than 20 unique one-day outdoor events in 2017 will showcase Ottawa's food and drink, such as the Wine and Words Tour, which will take participants to local wineries to sample wine and cheese, with a local author to tell stories at each stop.
With our country's 150th birthday around the corner, Ottawa will be pulling out all the stops when it comes to entertaining, enlightening and engaging Canadians. We can’t wait to take part in all the amazing events scheduled throughout the year.
Heart disease and stroke are one of the leading causes of death for Canadian women—and risk factors, symptoms and even treatment might vary by age. Here's what you need to know.
It was Dec. 13, 2014. I was getting ready to go out for dinner when suddenly everything went wrong. I lost coordination, almost like I was drunk. I went numb, as if the local anesthetic that dentists use had been applied to half of my body. My arm went limp, I could barely walk and, out of the blue, I got a raging migraine. At 31 years old, I was in the midst of a transient ischemic attack, often called a ministroke, but I had no idea.
It wasn't until the next day, when I was feeling only slightly better, that I realized something was really wrong. I didn't want to wait for an appointment with my family doctor, so I called Telehealth Ontario, the provincial service that connects callers to a registered nurse via telephone. In the very back of my mind, I wondered if I'd had a stroke—but I was too young, or so I thought. But when I described my symptoms, it became clear that I wasn't too young. In fact, the nurse who took my call was worried enough to send paramedics to my house. Soon, I was in the back of an ambulance, rushing through Toronto's busy streets on the way to the hospital.
The statistics Luckily, my stroke was mild, and, in July 2015, I underwent surgery to have a patent foramen ovale closure device inserted to close the hole in my heart. But, to this day, I'm still shocked at how little I knew about the risks associated with stroke and heart disease, or just how common they are. As I soon learned, about 1.6 million Canadians—557,000 of them women over the age of 24—report having cardiovascular disease. And, according to a study looking at factors and behaviours affecting cardiovascular health published in 2013 in the Canadian Medical Association Journal, fewer than one in 10 adult Canadians were in ideal cardiovascular health from 2003 to 2011, which means 90 percent of us are making choices that are increasing our risk for a cardiovascular event. In fact, heart disease and stroke is one of the leading causes of death for Canadian women, and most of us have at least one risk factor.
It's a club that I didn't particularly want to be a part of, but having joined, I began wondering what other women's experiences had been like.
Unlike me, when Victoria resident Carolyn Thomas started having a range of symptoms— crushing chest pain, nausea, weakness, sweating and a persistent ache down her left arm—on her 58th birthday, she immediately thought it could be a heart attack and went straight to the ER. But when she got there and told the doctor on duty about her symptoms, he said it was just acid reflux. "I remember exactly what he said," she recalls. " 'You're in the right demographic for acid reflux. Go home and call your family doctor for a prescription for antacids.' " Embarrassed and apologetic, she did just that. But her symptoms persisted for two more weeks. She eventually went back to the hospital, and this time, she was told she was suffering from what was actually one of the most serious types of heart attacks—a complete blockage of her left anterior descending artery, which is often referred to as the widow-maker.
Since then, she has recovered, but it's far from full—she had to retire early and continues to see a specialist at her regional pain clinic.
Irmine MacKenzie also went to the hospital immediately. It's been 35 years since the New Waterford, N.S., resident lost the use of her left arm and leg after suffering a stroke caused by carotid artery stenosis, narrowing of the arteries that carry blood from the heart to the brain. She was 61 years old and, having just finished eating breakfast with her husband, John, she headed to the kitchen to tackle the dishes. Suddenly, plates started dropping from her hands, shattering as they hit the floor.
After a six-week hospital stay and a three-month stint in a rehabilitation program in Halifax, she eventually learned to walk again. Her ability to manage quite well over the past three decades is clearly a testament to her grit— and maybe some kind words from a stranger. "I won't ever forget the ambulance driver who took me to the rehabilitation centre," she says. "He told me, 'We're taking you by stretcher now, but you'll be walking out of there with a cane.' " Sure enough, that's exactly what she did.
A better understanding It has now been two years since I suffered my transient ischemic attack, and I feel like I'm still learning about heart health. I now understand the importance of cardiac rehabilitation, for one thing. When I had my stroke, I didn't know this kind of program existed—my cardiologist didn't refer me to one, but having access to dedicated professionals in a safe, encouraging environment could have helped me navigate the health-care system and guided me toward healthier choices.
One thing I found myself, Carolyn and Irmine echoing is how, as women, we must advocate for ourselves in the health-care system, ensuring that our voices are heard and our health is looked after. We need to put ourselves first, without shame or guilt. As Dr. Paula Harvey, director of the cardiovascular research program at Women's College Hospital in Toronto, says, "It comes back to education and partnership with your health provider. Don't be afraid to ask questions and be informed."
Heart health by the decade Nearly two-thirds of all heart attacks and strokes occur in Canadians 65 or older, but younger Canadians are increasingly at risk. Here's what you need to know at every age.
In your 20s and 30s: Young people with heart-health issues are part of a growing minority. A study published in 2012 out of the University of Cincinnati College of Medicine found that, over a period of 12 years, strokes among people aged 20 to 54 made up an increasingly greater proportion of strokes across all age groups, growing from about 13 percent in 1993–94 to 19 percent in 2005.
Closer to home, the Heart and Stroke Foundation says several studies predict that the rate of strokes among younger adults will double in the next 15 years. The main reason? According to Dr. Tara Sedlak, a cardiologist at Vancouver General Hospital and clinical assistant professor at The University of British Columbia, it comes down to lifestyle—high stress levels, poor eating habits, lack of exercise and smoking. Research bears this out: The University of Cincinnati study suggested that a rise in lifestyle-related risk factors (such as diabetes, obesity and high cholesterol) may contribute to a higher incidence of stroke.
But there is a way to turn the tide: As with other age groups, simple changes such as exercising regularly, quitting smoking and eating healthily could see the rates of cardiovascular disease—and, more specifically, stroke—decrease, says Dr. Paula Harvey, director of the cardiovascular research program at Women's College Hospital in Toronto.
In your 40s and 50s: Cardiovascular disease is less common among younger women, in part because of their higher estrogen levels; the hormone offers some protection to the arteries. But as women approach menopause and their estrogen levels drop, the incidence of stroke and heart attack increases.
Unfortunately, broad knowledge of their increased risk may not protect perimenopausal women from misdiagnosis. According to research by the Canadian Medical Protective Association, which provides advice, legal assistance and risk-management education to 95,000 Canadian physicians, doctors are missing the signs of stroke in patients nearly 10 percent of the time, largely because symptoms are often nonspecific—patients often complained of headache, dizziness, nausea and vomiting.
And women, who have historically been less inclined to advocate for themselves, are particularly at risk. Research out of the University of Leeds in England showed that, between April 2004 and March 2013, 198,534 heart attack patients at National Health Service hospitals in England and Wales were initially misdiagnosed—and most of them were women. During that time, women suffering a heart attack were 50 percent more likely to be misdiagnosed compared to men.
It might be difficult to challenge doctors who tell you nothing's wrong, but Dr. Sedlak encourages women to listen to their bodies and to be firm with health-care providers about what they're experiencing. "If you feel there is a real problem, be persistent," she says.
In your 60s and beyond: Women over 65 have the most strokes of all age groups, but they still have fewer strokes than men the same age. However, a Danish study published in the Journal of the American Heart Association in 2015 found that, after 60, women tend to have more serious strokes than men—and they're more likely to survive, which can have serious repercussions on quality of life.
John Sawdon, the public education and special projects director of the Cardiac Health Foundation of Canada, explains that cardiac rehabilitation programs, which are free with a referral from your doctor, are the perfect next step for recovering cardiac patients of all ages, but they're particularly important for older Canadians, who tend to live more sedentary lives. These programs are supervised by a cardiologist and, after an assessment, are tailored by your cardiac rehab team, which usually includes nurses, physical therapists, kinesiologists and social workers. They can provide exercise training, education on heart-healthy living and stress counselling—all of which can contribute to the health and well-being of people who have heart problems. And they're effective, too: "Research has shown that those completing cardiac rehab live seven years longer than control groups," says Sawdon. It also "reduces incidence of another heart attack by 50 percent."
What's your risk? Ninety percent of adult Canadians have at least one risk factor for cardiovascular disease. But while factors such as obesity, hypertension, alcohol abuse, family history and ethnicity increase everyone's risk, regardless of gender, the following three are particularly relevant to women.
Smoking: While we all know that smoking is seriously unhealthy, it can be especially damaging to women's cardiovascular health. Smoking when taking the oral contraceptive pill can drastically increase the risk of heart attack and stroke. But quitting can cut your risk within a year.
Diabetes: According to the Canadian Diabetes Association, people with diabetes are at a very high risk of developing cardiovascular disease. In fact, "they may develop heart disease 10 to 15 years earlier than individuals without diabetes."
Mental illness and stress: "Women have a higher frequency of stress-induced heart disease, and women's hearts are affected by stress and depression more than men's," says Dr. David Fitchett, a cardiologist at St. Michael's Hospital in Toronto and associate professor of medicine at the University of Toronto.
Heart health dictionary
Atherosclerosis: When arteries narrow and harden due to plaque buildup.
Cardiomyopathhy: Diseases of the heart muscle, which cause it to become enlarged, thick or rigid.
Cardiovascular disease: A broad term for problems with the heart and blood vessels, often due to atherosclerosis. These conditions can lead to heart attack, angina or stroke.
Heart attack: Also known as a myocardial infarction, these attacks happen when the flow of blood to a section of the heart is blocked, preventing the muscle from getting oxygen.
High blood pressure: Also called hypertension, this is when the long-term force of blood against artery walls is elevated, requiring the heart to work harder, which may eventually lead to heart disease.
Microvascular angina: A disease of the small coronary artery blood vessels. Many angiograms do not view the small blood vessels, so this can be difficult to diagnose.
Spontaneous coronary artery dissection: A tear in the coronary artery wall. Physical or emotional stress appears to play a role. Most cases (around 70 percent) occur in women under 50—and a third of those are pregnant or postpartum women.
Stroke: When the blood supply to a portion of the brain is interrupted. This can happen when a blood vessel carrying oxygen and nutrients to the brain either bursts or is blocked.
Aside from being an easy snack for the office, yogurt is chock full of ingredients that help your body run smoothly, no matter what age you are.
Although yogurt has long been a staple in the health food world, it has become even more popular thanks to Greek yogurt. Whether you eat it plain, low-fat, greek, frozen, from a tube or a bottle, or in your smoothies, yogurt has health benefits beyond good old calcium. Read on for the lowdown on its many health benefits.
1. The probiotics.
You know yogurt has probiotics because every commercial for yogurt says so, but what does that actually mean? In the simplest of terms, probiotics are good-for-you bacteria. They help in regulating your digestive system and decreasing gas, diarrhea and bloating. Research has even suggested that probiotics can aid in boosting your immune system, help you manage your weight and reduce the risk of cancer.
2. The calcium.
Just like all products in the dairy family, yogurt is a great source of calcium, which plays a huge role in the development and maintenance of strong bones and teeth. It is also important for blood clotting, healing wounds and maintaining a normal blood pressure. Some yogurts contain vitamin D, which helps the small intestine absorb calcium to its fullest potential, so finding those yogurts or pairing yogurt with foods high in vitamin D is always a good idea.
3. The protein.
Plain yogurt made from whole milk is a rich source of protein, which can increase the absorption of minerals, promote lower blood pressure and aid in weight loss.
4. The vitamins.
Yogurt made with whole milk contains every single nutrient the human body needs. Yogurt contains vitamin B12, which keeps your nerves and red blood cells healthy and can only be found in foods originating from an animal. Vitamin B2, or riboflavin, is also in yogurt. This helps the body convert carbohydrates into glucose, or 'food into fuel.'
Want to incorporate yogurt into your diet, but don't want to be stuck with buying processed, sugary yogurt cups? Check out Canadian Living's recipes: