A recent survey, Women Leaders Breaking Through in Their Careers, revealed that women are transcending the glass ceiling more than ever before. The best part about getting there? All you need is confidence, says Carolyn Lawrence, president and CEO of Women of Influence Inc., the company behind the study. Lawrence discusses the survey stats and shares her thoughts on females achieving success in the workplace. She also discusses a new trend in management, featuring co-gender leadership.
1. Consider yourself the ideal co-boss Co-gender (a.k.a. "power couple") leadership in the workplace is a new concept being embraced by companies. Men and women have complementary strengths and talents in business and, instead of one gender being in charge, both can have leading roles, says Lawrence. "If they are situated together at the top—having equally great strengths—it would be a total game changer."
The idea is to achieve a balance between each gender's strengths and weaknesses. Together they are more powerful and successful as leaders than they would be separately. "The sum would be greater than the parts," says Lawrence.
2. Don't fear the balancing act Many women looking to advance their careers struggle to balance their potential success in the workplace with their personal lives. As a result, some tend to quit their jobsor abandon their professional goals. In the survey, very few women said that they consider their work-life balance a barrier, and that they're able to manage both while still keeping their eyes on the prize.
While women often work in male-dominated workplaces, not one of the respondents said that she viewed herself as a victim of the system. "None of the barriers in front of them are actually in their way," explains Lawrence. "They figure out how to jump, climb or run them over on their way to success."
3. Promote yourself Women often have more difficulty promoting themselves in the workplace than men. Lawrence suggests thinking about how a close friend or relative would describe you: What would they say about you that would impress other people? Use their words to champion yourself until you are ready or comfortable saying them out loud. "Have confidence and know your accomplishments," says Lawrence.
4. Master the winning leadership skill Women have proven that the most powerful skill they can learn is how to lead others in a collaborative manner. "Men have a fight-or-flight tendency and are great for making fast, solo decisions," says Lawrence. "But, post-recession, companies aren't always looking for that." Women have a way of hearing out everyone's opinions and finding the most successful idea or course of action.
Rather than great minds think alike, "It's instead great minds think unalike," says Lawrence. Women are able to collaboratively lead colleagues by embracing each new idea and, from that, creating something that will lead to success.
5. Build a support system of like-minded women It's important for women who are looking to work their way up the corporate ladder to have a support system. "Having a community of like-minded women is really critical," says Lawrence. "It's important for women to share challenges, barriers and survival tips with each other."
She also explains that ambitious women tend to take on a superhuman element when they leave the house, believing they can do it all. Having a supportive group of friends and peers helps women realize that they're not alone in their daily struggles. By helping each other reach workplace goals, "There will no longer be a need to be competitive with our female peers," says Lawrence. "We'll all be supporting each other."
Making minor, yet meaningful changes to your lifestyle can help you become a significantly healthier and happier person. Our health expert shares five tips on sleep, nutrition and fitness to help you achieve these goals.
"Why does she look and feel so good? I think I want what she's having!" If you find yourself thinking like this it might be time to adopt some new habits.
After working in health care for over a decade and working one on one with thousands of clients, it has become clear that there are certain habits that are absolute game changers when it comes to your health.
Implementing the following habits will quickly make a huge impact on your health - both physically and mentally.
1. Wake up early
If you wake up late and feel rushed in the morning, the rest of your day tends to continue in a similar hurried and stressful fashion. In order to set the proper tone for your day and to carve out some precious time just for yourself, try waking up a half-hour earlier than you normally do to walk, stretch, meditate or write in a journal.
By doing so you will lower your stress levels and begin your day in a clear and calm fashion. To make life even easier, pack your bags and lunch (and the bags and lunch of your kids) the night before and lay out your clothes for the next day.
2. Do not eat refined carbohydrates or sugar
There is no way around it: Eating too much refined flour and sugar in the forms of cereal, bread, cookies, granola bars and muffins results in a dramatic energy plunge and food fog. To make matters worse, refined flour and sugar also tend to trigger the over-secretion of the hormone insulin, which leads to excess fat storage in the abdominal region and intense sugar cravings.
Highly healthy people treat white refined sugar as a "toxin" and save it as a very occasional treat. Instead of white sugar, opt for naturally sweet foods, such as berries, apples, unsweetened applesauce and mangos, to make morning parfaits and smoothies or frozen deserts. And remember to consume whole grains rather than refined flours.
3. Get active three to five times per week
Highly healthy people keep moving. In order to keep your body mass index in a healthy zone, your heart healthy and your stress levels down, it is important to engage in cardiovascular and weight-bearing activities three to five times per week.
Pick something you love - or try something new! - such as yoga or Pilates, personal training or brisk walking.
4. Drink two litres of water daily
If you are feeling fatigued or bloated simply add more water to your daily regimen. Highly healthy people hydrate!
Whether you opt for water or herbal tea, it is critical that you take in two litres or more of hydrating fluids every day.
For an extra health boost, add freshly squeezed lemon or lime to your water to take advantage of their natural astringent effects.
5. Make time for bliss and joy
Let's face it - life can get so busy and cluttered that we often forget to make time for play and joy. Highly healthy people understand the importance of taking a break and engaging in activities that allow them to follow their bliss. Whether that means going for a massage, spending time with friends or taking an art class, be sure to find something that makes you lose track of time and enjoy life.
Commit to implementing these five tips for seven days straight and you're sure to notice a huge difference in your overall sense of physical and mental wellness.
Joey Shulman is the author of The Metabolism-Boosting Diet (HarperCollins, 2012) and The Last 15 (Wiley, 2007). She is also the founder of The Shulman Weight Loss Clinic. For more information, please visit drjoey.com or shulmanweightloss.com.
It's time to rethink your beauty biases toward oils. Oil is no longer a dirty word in the language of beauty, these hydrating elixers are the key to supple skin, soft hair and a glowing complexion. We've rounded up our must-have oil cleansers, anti-agers and de-frizzers—and how to use them.
This two-in-one dry oil and toner combines the nutritive properties of four precious oils with the benefits of a fresh tonic water within a fifty/fifty bi-phase formulation. It helps target dryness while helping to give skin firmness.
This luxury organic skin care line is made in Vermont and knows a thing or two about oil. One of its newest launches is a oil cleanser which has quickly become a favourite among staffers at Canadian Living. The Biocompatible oils and esters dissolve makeup and cleanse skin while leaving the skin's barrier in perfect harmony. Great for anyone with dehydrated skin or if you live in a climate that experiences extreme cold—aka Canada.
The great thing about body oils? They also work aromatherapy wonders. This blend is a combination of sesame, safflower and rice bran oils as well as grapefruit, chamomile and vanilla essential oils for an uplifting treat for mind and body.
This oil is a favourite among some of the most stunning women in Hollywood, but it works wonders on everything and claims to work with all skin types. This luxury facial oil consists of 11 different kinds of oils. Some of which are arnica, it helps with healing the skin, perfect for any rough patches or acne. Primerose helps with hydration and redness and jasmine and neroli oil can help you relax.
There are a lot of serums and hair oils on the market, but one of our favourite ones is Bumble and Bumble Hairdresser's Invisible Oil. The formula uses argan, coconut, macadamia-nut, sweet-almond and grape-see oil to help enhance shine, smooth away flyways and stop frizz in its tracks.
This oil based balm is packed with 12 essential oils to help reduce imperfection and rebalance skin's barrier. Sitting just under $100 bucks a pop it's pricey, but worth the splurge. The texture and smell is super indulgent and makes the mundane task of cleansing your face so much more enjoyable.
This organic body oil helps to improve skin and visibly improve it's texture after one month of regular (a few times a week) use. The star ingredients are organic birch leaves, organic rosemary, rusks, apricot kernel oil and jojoba oil.
Water and oil seem to get along pretty well in this formula. The hydrating formula improves skin elasticity and the appearance of fine lines and wrinkles while a cold-pressed blend of seed oils allows for maximum potency of actives for optimal results.
After spending the day soaking up UV rays your skin becomes dry because its barrier breaks down, preventing it from retaining lipids and moisture. Sooth sun exposed skin with a light oil, like this one from Vichy. Its comprised of sheer oil; apricot kernel oil, coriander and blackcurant seeds, plus its jam packed with fatty acids that help nourish and build up your barrier. If you don't like anything heavy on your skin apply in the shower then rinse off, but if you're craving something weightier apply on dry or post shower skin.
Chocked full of vitamins and nutrients, adding kale - both raw and cooked - to your snacks and meals can provide you with great health benefits! Find out which ones:
Although kale seems like just another trend that people are going crazy over, and looks like any other leafy green in the stores, you shouldn't pass it up! Kale contains multiple vitamins and all the good stuff to keep your body happy and healthy when incorporated into a well-balanced diet.
1. It's good for your bones.
One of the vitamins in kale is vitamin K. Deficiencies of this vitamin, or even just low intakes of it can be linked to a higher risk for bone fracture. According to Medical News Today, when you get enough vitamin K in your diet, it acts as a modifier of bone proteins and helps your bones absorb calcium. You get the most out of this vitamin if you pass on cooking up your kale and consuming it raw, like in a salad or smoothie!
2. It promotes heart health.
Kale contains fibre, potassium and vitamins C and B6 which all are good for your heart health. If you increase the potassium in your diet, while keeping up healthy eating and reducing sodium intake, you can reduce your risk of cardiovascular diseases according to Mark Houston, M.D., M.S. The intake of potassium is also super important for lowering blood pressure (almost just as important as reducing sodium consumption)!
3. It helps move you along.
Digestion health is a big benefit of kale. It is full of fibre and water content that both prevent constipation and keep you on track in terms of digestion. The B vitamins in kale also are essential for the release of energy from food, which also helps you keep good digestive health.
Note: Those who's kidneys are not fully functional and have a hard time removing extra potassium from the blood should enjoy high-potassium foods like kale in moderation. Always consult your doctor if you have concerns about adding foods to your diet.
Check out these recipes that feature the leafy green as it's main ingredient:
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.