Health & Medical • Depending on where you're visiting, you may need to get vaccinated for illnesses, such as malaria or hepatitis. As soon as you choose your destination, contact your local Public Health branch or your host country to determine the medical requirements – and find out how far in advance you need to visit your doctor for any vaccinations or medication (it could be weeks or it could be months).
• If you have an ongoing condition that could require attention (diabetes, heart condition, etc.) make a point of locating the nearest hospital and/or clinic upon arrival.
• If travelling to a place where you don't speak the language, learn the proper terms for your illness in the local language.
Insurance • Travel plans are often nonrefundable so cancellation insurance is a good idea.
• Whether travelling out of the country or out of province, understand what you're covered for and purchase extra travel insurance if necessary.
• Always carry proof of your insurance, including the company's name and phone number.
Passports & Visas • Make sure that the expiry date of your passport is well beyond your return date.
• Make two photocopies of the identification page of your passport, leave one copy with a friend or relative at home and carry the second photocopy separately from your passport when you travel.
• Check specific visa or entry requirements with Foreign Affairs and International Trade Canada at www.fac-aec.gc.ca.
Backup Numbers • Make a list of all emergency phone numbers (family, work, consulates, embassies, credit card toll-free numbers in case of stolen credit cards), and make copies so that you can carry one with you and keep one copy in safety deposit box at your hotel.
• Make multiple copies of your itinerary and accommodation phone numbers and leave this information with more than one friend or family member at home.
Drink Only Purified Water • Drink only beverages made from purified water. Eat foods that have been thoroughly cooked. Page 1 of 1
With the growing trend of love blending with technology, there are a variety of online dating sites with mobile apps that are helping connect more people. Whether you're looking for a casual encounter or something more serious, there’s a dating app to suit almost every need. Here are seven top dating apps for you to consider.
1. OkCupid (free for both iPhone and Android devices) This popular online dating site also has a location-based mobile app that allows you to take your experience on the go. Users can sign in via Facebook or directly through the app to find local singles. The app allows you to watch the activity stream for potential matches, "favourite" a profile and rate your potential matches through the Quick Match feature. With over five million registered users since 2010, you never know whom you might find.
2. Match (available on iPhone, Android and Blackberry devices) Match.com, a pioneer dating website that launched in 1995, has users based in 24 countries around the world. People can sign up through Match.com and then download the app on their mobile devices. The app allows members to view profiles, upload up to 24 images, add users to their "Favourites" and rate their "Daily Matches." Subscriptions range anywhere from a month to a year. Pick one that suits you best.
3. eHarmony (available for iPhone and Android devices) This popular online dating site launched in 2000. Its claim to fame? Over one million people who used eHarmony went on to find lifelong partnerships. Users can sign up via the app, complete a relationship questionnaire, upload photos from their mobile phones or from Facebook, and receive daily matches—all free of charge. Paid subscribers get access to email and can also see who has viewed their profiles. It's the perfect app for those of all ages who are looking for long-term commitments. 4. Badoo (free for both iPhone and Android devices) With a community of more than 208 million users, Badoo is perfect for those looking to socialize and meet new people. The free basic service allows users to chat with and message other members, and upload photos and videos. Members can sign in with a Badoo or Facebook account via the mobile app or website to connect with locals who share common interests. The app also features a fun game called Encounters, which allows users to view potential matches and then tap "yes" or "no" to indicate whether or not they would like to meet. If you're not looking to date, Badoo is also a great app for social networking and friendship.
5. Plenty of Fish (free for both iPhone and Android devices) Plenty of Fish (POF) allows users to find potential dates and perhaps even their soul mates for free! It does have paid services as well, but users don't really need to upgrade; most of the best features such as Meet Me, which allows members to flirt with locals in their areas, are free of charge. This app allows users to search for singles using filters such as education, height, religious affiliations and body type. Another cool feature is Date Night, which tells other singles in your area that you're available for a date.
6. Zoosk (free for both iPhone and Android devices) Zoosk is one of the top mobile dating apps for iPhone users and is one of the Top 10 grossing social networking apps in the iTunes store. This app is available for free and also has a paid subscription option that allows you to access more features. If you’d rather not pay, you can still browse millions of singles, create a profile, upload photos, see who has viewed your profile, and scan and show interest in another member by using the Carousel feature.
7. Tinder (free for both iPhone and Android devices) Tinder has quickly become the go-to dating app for young adults. And the best part? The app is completely free and works on the premise of anonymity. Users, who need a Facebook account to create a profile, can upload up to six profile photos and scroll through recommended matches from your area. If you don't like what you see, you can anonymously "like" or "pass" on the person. But it isn't just for the younger demographic: Tinder reports that 31 percent of its users are aged between 25 and 34, making it a great app for anyone looking to casually date or form potentially long-term relationships.
Colin D. Ford, Artistic and educational director for Kérastase Paris
"The biggest mistake women make is using the incorrect hair-care products for their hair style, which can leave mid-lengths and ends looking dry. A professional consultation will [determine] what hair-care regimen is best."
Hair advice that professionals swear by
Stacey Staley, Founder and creative director of Blonde in Toronto
"Make sure you're rinsing your hair correctly. That means spending between two and three minutes in the shower rinsing both your shampoo and your conditioner. Contrary to popular belief, warm water isbetter for rinsing products. Then, finish with a 60-second cool rinse to add shine."
Hair advice that professionals swear by
Danilo, Global ambassador for Pantene and celebrity stylist
"Hair needs all the help it can get. It needs added moisture, emollients, supportive structures. Treat your hair like you do your skin."
"The tendency to want what we cannot have is universal, but a cut will sit better, last longer and be so much easier to maintain if you work with your hair type instead of fighting against it. With a cut that's customized, getting ready is so much simpler—and prettier."
Hair advice that professionals swear by
Kevin Mancuso, Global creative director for Nexxus
"People with really fine hair and lack of density should consider colouring their hair because they're going to benefit by swelling the hair fibre. If your hair is not damaged, you should consider double process, or single process with your own colour. When you damage the cuticle, you're going to lose some lipids, and that may be good for someone with fine hair looking for volume. Once the hair cuticle is lifted, the hair fibre can look nearly double in size."
Dainty and flavourful, everyone loves to indulge in tiny bites of traditional tea sandwiches. Though they appear finicky to make, these tea sandwiches are easy to assemble and entirely make-ahead.
Pinwheel Sandwiches Trim crusts from 5 slices white or whole wheat sandwich loaf, cut Pullman-style. (Ask bakery to cut sandwich loaf horizontally, or Pullman style.) Using rolling pin, flatten slices slightly. Spread with 1/3 cup (75 mL) butter, softened; spread with filling.
Place 1 asparagus spear (or 2 baby gherkins) along 1 short end of each. Starting at asparagus, roll up tightly without squeezing. Wrap each roll tightly in plastic wrap. Refrigerate for 1 hour. With serrated knife, trim ends; cut each roll into 6 slices.
Makes 30 pieces. Pinwheel Sandwich recipe: Curried Egg Salad Triangle Sandwiches Spread 16 thin slices whole wheat or white sandwich bread with 1/3 cup (75 mL) butter, softened; spread filling evenly over 8 of the slices. Top with remaining slices, pressing lightly. Place on rimmed baking sheet and cover with damp tea towel; cover tightly with plastic wrap and refrigerate until firm, about 1 hour. Trim off crusts. Cut each sandwich into 4 pieces.
Makes 32 pieces. Triangle Sandwich recipe: Ham Pickle Spread Square Sandwiches Make sandwiches as in Triangle Sandwiches above except use 8 thin slices white and 8 thin slices whole wheat sandwich bread. Cut each sandwich into quarters.
Makes 32 pieces.Square Sandwich recipe: Pimiento Cheese Spread Finger Sandwiches Make sandwiches as in Triangle Sandwiches above. Cut each sandwich lengthwise into 4 fingers.
Makes 32 pieces. Finger Sandwich recipe: Tuna Olive Salad
Choose the best-quality bread. Never serve end slices. Freezing bread before cutting and then spreading makes for easier handling.
Bread should be lightly buttered no matter what the filling. Butter should be at room temperature before spreading. Sandwiches will not become limp and soggy as readily if you spread butter right to edge of bread.
Cut crusts off bread with long, sharp knife after (not before) assembling sandwiches. This keeps everything neater.
Since tea sandwiches should be delicate, cut each sandwich into thirds or quarters or in half diagonally. Or use cookie cutters to cut into decorative shapes.
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!).