New CCSA Report Reveals Canadian Youth Perceptions on Marijuana

The Canadian Centre on Substance Abuse (CCSA) today released Canadian Youth Perceptions on Cannabis, a new study that offers a detailed look at the youth perspective on marijuana.

Against the backdrop of changes to the legal framework for marijuana, Canadian rates for marijuana use by young people remain among the highest in the world. To contribute to a better understanding of the issue, CCSA held focus groups with Canadians between the ages of 14 and 19.

Building on our 2013 report on the same subject, we developed Canadian Youth Perceptions on Cannabis to gain a more intimate understanding of the kinds of conversations that are taking place about marijuana every day in schools, at home and in the community. Youth views on marijuana, where they get their information and how they understand that information were all key questions that drove the research and laid the foundation for the key findings of this report.

The primary purpose for gathering these insights is to inform education, health promotion and prevention initiatives. Combining CCSA's previous research on youth perceptions and the current study, we are providing a clearer picture of what Canadian young people think about marijuana, what common misconceptions they hold, where there are gaps in the evidence and how best to move forward with prevention and education efforts, especially in light of anticipated changes to marijuana legislation.

Among the key findings from Canadian Youth Perceptions on Cannabis is that young people think marijuana is neither addictive nor harmful, and that it affects individuals differently. Some youth "self-prescribe" marijuana for stress and mental health management, such as for anxiety, post-traumatic stress disorder or depression, as well as for relaxation purposes. And, while they have a preference for messaging about marijuana that is based on the evidence, the Internet, media, enforcement practices and government's intention to legalize it are important influences on the views of young people about marijuana.

Other key findings of the study include:

• Participants identified peers, family, the availability of marijuana and the belief that marijuana is acceptable as influencing their decision to use it.
• Some participants were also influenced by their beliefs in the medical, physical and mental health benefits of marijuana.
• Participants thought that the effects of marijuana are based on the person and his or her attitudes, rather than the drug itself, a rationale that provides youth an opportunity to selectively decide when it is safe or harmful to use marijuana.
• Most youth felt that long-term, frequent marijuana users were subject to negative health effects, whereas recreational users were not.
• Many young people believe marijuana is less impairing than alcohol when it comes to driving, but recognize that using it before driving can slow reaction time and affect other skills needed to safely operate a vehicle.
• Although many youth want facts about marijuana, the study found that they have difficulty navigating through conflicting messages, resulting in confusion, false beliefs and the likelihood that youth will rely on friends, drug dealers or personal experiences to form their opinions.

Next Steps

Canadian Youth Perceptions on Cannabis illustrates the complexity around the issue of youth marijuana use and confirms the importance of providing evidence-informed messaging to young people about the science around the effects of the substance.

By integrating findings from this report into future education and prevention efforts, those who work in health promotion and with youth can better address the misconceptions of young people while also promoting a dialogue that can lead to a greater understanding of why youth start using the drug. The study reveals that clear messaging about the legality of marijuana, the role of police, the health risks and risks related to marijuana-impaired driving, and the definition of marijuana impairment might help to increase awareness of its overall harms. A desire for low-risk cannabis use guidelines — a harm reduction approach — was also suggested by youth.

Quotes

"Over the years, CCSA has produced research reports and policy briefs, and mobilized knowledge about marijuana aimed at increasing awareness of the evidence on this topic and informing policy and practice. To that end, we hope that the findings from our second Canadian Youth Perceptions on Cannabis report will help support the federal and provincial governments' work in establishing a framework for legalization, with a particular focus on keeping the substance out of the hands of youth and establishing public education efforts that reflect what we know from the evidence."

Rita Notarandrea, CEO, Canadian Centre on Substance Abuse

"It is essential that we have a balanced, evidence-informed picture of youths' perceptions of cannabis in order to move forward in providing a comprehensive body of evidence to parents and others who support youth and, of course, youth themselves. This report addresses that need."

Joanne Brown, Executive Director, Parent Action on Drugs

"This study connects us to the latest evidence which, in turn, helps us inform our own communication with youth and youth-centred organizations and schools in communities across Canada. This is particularly important at a time when we are preparing for legalized marijuana, with an expressed purpose in keeping the substance out of the hands of youth. We need more of this on the ground research for the future."

Mario Harel, President, Canadian Association of Chiefs of Police

"Legalization and regulation is an important, positive step towards a public health approach to cannabis and we know there is a higher proportion of cannabis users among youth aged 15–25 in Canada than in other developed countries. This report by CCSA sheds light on youth perceptions and provides some of the much-needed information for the public health community to craft evidence-informed health promotion messages and educational materials."

Ian Culbert, Executive Director, Canadian Public Health Association

CCSA was created by Parliament to provide national leadership to address substance use in Canada. A trusted council, we provide national guidance to decision makers by harnessing the power of research, curating knowledge and bringing together diverse perspectives.

CCSA activities and products are made possible through a financial contribution from Health Canada. The views of CCSA do not necessarily represent the views of the Government of Canada.

SOURCE Canadian Centre on Substance Abuse

Wonder Water: 6 Unexpected Infused Water Ideas for Gorgeous Skin

While most dermatologists and doctors preach the benefits of drinking more water, water gets boring. Perhaps you’ve done just about everything to make your plain glass of water more enjoyable. If you’re running out of ideas and are tempted to reach for a caffeinated beverage you’re not alone. We talked to the experts who gave us six fresh infused water recipes that’ll pack a punch of flavor and add health and beauty benefits to your H2O! If you’re new to infused water it’s easy. Chop up the ingredients, let them sit over night in your water pitcher and sip your way to healthy hydration inside and out.

1. Mango Ginger

This combo might seem weird, but adding the health benefits of ginger and the antioxidant power of mangoes is a surprisingly tasty mix! “Mangoes contain so many vitamins that help boost your immune system. It has antioxidants that maintain youthful glowing skin and aid in the production of blood cells,” says Dr. Christopher Calapai D.O. an anti-aging expert and long-time health advisor to the New York Rangers hockey team.  “Ginger is also helpful in fighting infection, has been linked to lower cholesterol levels, may reduce muscle aches, and helps digestion,” adds Dr. Calapai. 

2. Grapefruit Rosemary

Recently rosemary was found to be the main ingredient eaten by residents of an Italian village with one of the highest populations of people who live past 100! “Rosemary improves circulation and sends more blood to the brain which is linked to greater concentration and potentially reduces risk of Alzheimer’s,” says Dr. Calapai. Grapefruit is not only delicious but it’s a natural fat burner, boosts metabolism and cleanses your liver.

3. Melon Mix

Cut up watermelon, honeydew and cantaloupe chunks and throw into your water over night. “This melon variety tastes great and is amazing for your skin,” says Dr. Kally Papantoniou board certified dermatologist and clinical instructor at Mt. Sinai Hospital in New York. “Melons are immensely hydrating, meaning more hydration per cup of water. They are also chock-full of antioxidants that keep skin clear plus they contain vitamins that promote collagen production which helps skin cell turnover.”

4. Citrus Mint Pick your favorite citrus fruits, cut up into slices and add some crushed mint.  “Adding mint to your water is not only extra refreshing but also improves digestive health and can speed up your metabolism,” says Dr. Calapai. “Mint actually contains salicylic acid, a potent acne fighter,” says Dr. Papantoniou. “It’s also well known for it’s anti-inflammatory properties which work to calm irritation both on your skin or internally,” she adds.
5. Cucumber Lavender

“The reason so many spas use cucumber based treatments is because it contains many skin friendly minerals like magnesium, potassium and silicon,” says Dr. Papantoniou. “This mix is especially healthy,” says Dr. Calapai “Cucumbers are powerful detoxifiers, flushing out any waste in your system. Adding crushed lavender to the mix not only adds a beautiful aroma but can also help digestion as lavender contains polyphenols that reduce bad bacteria in your gut, making your system run smoother,” he explains.

6. Pineapple Coconut Water
This one is almost cheating… almost. Get your favorite store bought raw coconut water and refrigerate over night with large chunks of pineapple. The coconut-pineapple flavor combo is delicious and reminiscent of a piña colada without all the sugar and calories. Although this is not pure H2O, coconut water contains electrolytes which plain water does not, which rehydrate you in record time. “Pineapple is yet another fruit that aids in collagen production,” says Papantoniou “This is not just great for beautiful skin, collagen also has a major role in bone health and tissue repair.”

Clearly there are benefits to keeping hydrated. Water does not have to be boring, it can be delicious. Drink up!

Dr. Christopher Calapai D.O.

Anti-Aging Physician and "The Stem Cell Guru"

Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, anti-aging medicine and chelation therapy. Proclaimed as the "The Stem Cell Guru" by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S.

His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer's, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson's.

Dr. Calapai started his practice in New York City in 1986 and for over 25 years he has hosted nationally syndicated radio shows, including his two weekly call-in shows on WABC 770-AM, where he offers health and medical advice. He has a show on Saturday morning 8-9am and Sunday evening from 6-7pm. He has consulted with numerous high-profile individuals including Mike Tyson, Chris Noth, Mickey Rourke, Steven Seagal, and Fox series Gotham's, Donal Logue and worked as a medical consultant for the New York Rangers hockey team as well as various modeling agencies.

Dr. Calapai received his medical degree from New York College of Osteopathic Medicine and he consults in Manhattan with practices on Long Island, in East Meadow and Plainview. He has appeared on News12 and in the pages of 25A Magazine and Social Life Magazine.

He is the author of E-books Heavy Metals and Chronic Disease, Reverse Diabetes Forever! Seven Steps to Healthy Blood Sugar, Top Ten Supplements You Can't Live Without, and Glorious Glutathione. Learn more about Dr. Calapai on his website, www.drcal.net.

Top 5 reasons your fitness program can fail

Whether you are starting a new fitness routine, an experienced vet or even a recreational gym user your fitness program can fail. There is a risk you may get bored, not see results or even over train. All of these things can cause you to lose commitment, stress out, become demotivated or fall off your fitness routine. The following are the top 5 reasons that your fitness program can fail and how you can prevent that.

1. You have not set any goals
2. You are in the wrong training environment
3. You don’t have a support system
4. Not allowing for ‘fun’ time
5. You Don’t have a training schedule

1. You have not set any goals

In order to succeed at whatever your fitness goal might be it is important to set specific goals. These goals will help you attain your end goal. It usually helps to also set a timeline to achieve these goals. One of the best ways to do this is to set what is called a S.M.A.R.T goal. Often times we head into the gym with no idea what we are trying to accomplish or vague goals like "losing weight", "toning up", “working on my upper body….” S.M.A.R.T stands for Specific, Measurable, Attainable, Realistic and Timely. A specific goal has a much greater chance of being accomplished than a general goal. When a goal is measurable it helps to establish concrete criteria for measuring progress toward the attainment of the goal you set. An attainable goals is important because when you choose goals that are most important to you, you will be able to figure out ways you can achieve them. A realistic goal means that you will be able to reach it and it. You can always reassess once you achieve it and set new goals. And finally the goal should be timely and set within a certain  time frame to make sure you stay on track it should be written down.

2. You are in the wrong training environment

Going too extreme, too soon. i.e. forcing the body adapt to too much stressors all at once. Make changes gradually. Or you are in the wrong training environment and need to make a change to the right environment for you. If you don’t like big corporate gyms, then join a small studio. If you don’t like training alone, then try group fitness. If you only like training at home, then investigate that option. Whatever it is, you won’t continue going somewhere that you don’t enjoy walking through the doors.

3. You dont have a support system

If you don’t have a support system in place to keep you accountable you are setting yourself up for failure. Training partners, friends, spouse – people that are supportive of your goals. Too many roadblocks on the path can lead to failure. When you have a support system you are more likely to stay on track, be motivated and stick to a regular routine. We never want to let our friends or loved ones down, and we definitely don’t want to leave them waiting at the gym for us!

4.Not allowing for ‘fun’ time

Whether it’s a cheat meal or time away from the gym, the body and mind need temporary breaks, not pushing it 100% all out all the time. Allow for some things you enjoy and the program becomes much easier to follow. Plus this allows your body time to recover, regenerate and be prepared for the next week of workouts. I like to take Sunday and use it as a family day that way I enjoy my time and have some time away from the gym.

5. You Don’t have a training schedule

Pick a plan and stick to it for the duration. i.e. trust the process. Far too many try something for 2 weeks decide it’s not working and jump over to the next latest thing. One of the best ways to do this is to get a one-on-one personal trainer. If you would rather workout on your own maybe hiring an online coach like Team Trex Training is an option. Online training programs like Trex do customized programs for you and you do them on your own. It’s a great option if all you need is to have someone to be accountable to.


There are a lot of different ways as you can see that your program can fail but you can succeed. Remember to set goals, write them down, get in the right training environment, find a support system, stick to a schedule and allow yourself some fun from time to time. You will be much more successful and happier with your results if you follow those steps! Happy training!

SOURCE Scotiabank Calgary Marathon

What’s Not So Sweet About Sugar? - Guest Blog

By now you’ve probably heard that sugar isn’t good for you, but do you know exactly what that means? Many people don’t understand why exactly sugar is detrimental to their health, and they’re not sure how to limit the amount of sugar they consume.

If you want to learn more about sugar’s effect on your brain and body, read on for more information about its harmful effects and tips to avoid it.

Obesity

Scientists have been telling people for some time that obesity rates are rising in both children and adults, and much of this rise can be attributed to excess sugar in the American diet. Whether it’s soft drinks, pizza, or fast food meals, sugar is added to almost every processed food that people eat. Constant sugar consumption leads to a higher calorie intake, which leads to weight gain.

Even worse, sugar has no nutritional value. There are no vitamins or minerals in sugar and no essential nutrients that contribute to your daily diet. Since you should only eat a limited number of calories each day, making sure all your calories are nutritionally dense and worthwhile is a crucial aspect of a healthy weight.

Addiction

If it were easy to give up sugar, everyone would do it, but it’s not easy, and for some people, sugar is just as addictive as alcohol or drugs. In fact, for people with addiction issues, lessening their sugar intake isn’t enough. Just like an alcoholic or drug addict, they need to abstain from sugar entirely or risk being pulled back into addiction.

Even if you aren’t addicted to sugar yet, you should definitely be concerned about its addictive properties. Avoid it like you avoid cigarettes or other harmful drugs.

Disease

Excess sugar in the diet can lead to Type II diabetes, and it can also be responsible for many other conditions, including:

• High blood pressure
• Fatty liver disease
• Metabolic disorder
• Insulin resistance

Don’t forget that sugar also causes tooth decay, which can lead to painful and expensive dental procedures. If you need a little extra encouragement, do an internet search for tooth decay or fatty liver to get a sense of what excess sugar can lead to.

Read Labels

Sugar is hidden everywhere. Without reading the label or requesting nutritional information, you might not know that there’s sugar in many of the products you eat every day including:

• Jarred tomato sauce
• Canned soup
• Fat free salad dressing
• Barbecue sauce
• Multi grain crackers
• Fast food French fries

Educate yourself, so you know all the ingredients in what you’re consuming. Once you know exactly what you’re eating, you’ve taken the first step on your journey to make healthy decisions.

Substituting Fruit

If you have a sweet tooth, try substituting fresh fruit (not dried fruit) for other sugary treats. While fruits may contain sugar, it’s a different type of sugar. More importantly, fruits are nutritionally valuable, unlike simple sugar, and contain many vitamins and minerals. The fruit fiber helps to moderate how the body responds to sugar and blood sugar isn’t spiked so quickly or so high when fruit sugar is introduced with fruit pulp and fiber.

Be aware that fruit juice isn’t the same as whole fruit. While it does have vitamins, it lacks the fiber of whole fruit and often has added sugars as well.

Talk to Someone

Because sugar is in so many foods and has such a strong pull on many people, it might be helpful for you to talk to someone. Whether it’s a psychologist, nutritionist, or life coach, talking to an expert can help you understand the addictive properties of sugar and why it’s so important to cut it out of your life.

Taking a holistic approach to controlling sugar and improving your diet makes sense if you consider that this is a life change to improve your health, not just a temporary diet fix.

Curbing Cravings

Evidence has shown that some natural supplements curb sugar cravings. If you’re not having luck cutting sugar out of your diet on your own because of your intense cravings, try nutritional supplements. Check with your doctor and ask if the following might help you control your sugar cravings:

• L-glutamine
• Magnesium
• Chromium

Eating Better

Now that you have some information regarding the harmful effects of sugar, go ahead and research the ways in which you can live a healthier, less sugary life.

Author Bio:

Carl Turner is a freelance writer and a health enthusiast from Los Angeles, California. With his expertise in health and medicine, he enjoys helping his clients reach their optimal health. When he is not busy with work, he publishes informative articles on news and media outlets around the world.

Image 1: https://cdn.pixabay.com/photo/2014/11/28/09/08/lump-sugar-548647_960_720.jpg

Image 2: https://c1.staticflickr.com/9/8724/17098092451_0ecb4d2479_b.jpg

Let's talk about the prevalence of youth suicide and take action, say Ontario Psychiatrists

Report shows that suicide is the 2^nd leading cause of death of young people 

Suicide is the leading cause of death among Canadians age 15 to 34, after car accidents, says an alarming report from Ontario Psychiatrists. But unlike car accidents, the report identifies that the number of suicides across Canada has remained unchanged for more than four decades, with 70 per cent of mental health issues starting in childhood and suicide accounting for 24 per cent of all deaths among young people.  Ontario Psychiatrists are calling for immediate action, releasing a report that makes strong recommendations and calls on government to mend system gaps and reduce the risk of suicide among Canadian youth.

"Despite the prevalence of mental illness and suicide among young Canadians, today's society is still facing challenges around stigma and access to services making it far too hard for our youth to get the care they need," said Dr. Diana Kljenak, Co-Chair of the Coalition of Ontario Psychiatrists. "Heroic efforts by Bell Let's Talk and others within our health care system, government and communities are made everyday to encourage discussion around suicide and mental illness, but we need action. Now."

The report Stemming the Tide: Strengthening youth suicide prevention in Ontario and in Canada, was developed by Ontario Psychiatrists with input from Ontario policy analysts, national mental health organizations, clinicians, researchers, as well as psychiatrists and individuals with lived experience with suicide. Outlining the current state of mental health and youth suicide, the report points to system gaps and funding issues as areas in need of improvement.

Ontario Psychiatrists identify the need for greater leadership on the issue and list seven challenges and recommendations to address the problem of youth suicide:

1. Invest in better mental health support for children.
2. Close the system gaps.
3. Build better care coordination and service alignment.
4. Improve the collection and quality of data.
5. Provide better access to funding.
6. Provide better support for parents, families, caregivers and communities.
7. Invest in child and youth mental health research.

"The federal and Ontario government have agreed that our mental health system needs to improve in order to meet the needs of Canadians whether they are in crisis, at risk of crisis or averted a crisis," said Dr. Gary Chaimowitz, Co-Chair of the Coalition of Ontario Psychiatrists. "Suicide is a symptom of mental illness. By taking action to address mental illness and improving access to treatment, we will improve care and reduce the suicide rate among young Canadians."

About the Coalition of Ontario Psychiatrists: The Coalition of Ontario Psychiatrists is a formal partnership of the Ontario Psychiatric Association and the Section on Psychiatry of the Ontario Medical Association. The Coalition represents over 1,900 psychiatrists in Ontario. One of the Coalition's primary goals is to advocate for improved mental health services in Ontario and to work with other stakeholders and government to develop better policy. Psychiatrists are physicians who specialize in the prevention, diagnosis and treatment of mental illness and provide high quality mental health services to Ontarians.

SOURCE Coalition of Ontario Psychiatrists

Looking to eat well?  Keep it simple to make it stick

Stock a smart pantry to stay on track

At the start of 2017, many of us vowed that this year would be different. In 2016, we were too busy to grocery shop, our kids turned their nose up at dinner – so we caved and got takeout more than we’d like to admit.  But this year it was going to be different. We were going to eat better, take proper care of ourselves and our families, and not fall into the same traps. But chances are old behaviours have already started rearing their heads, prompting many of us to ask: what am I doing wrong?

You’re doing nothing wrong.  Contrary to popular belief, it can take anywhere from 18 to over 250 days to form a new habit. Every single one of us operates on a different timeline, which means our environment greatly influences our success. And when it comes to forming new eating habits, what we keep in our kitchen – or put in our pantry – can sway what we actually end up eating.

Not to mention, getting a meal on the table during the week is no easy task.  There is a reason why dinnertime has earned the title of the “witching hour.” From picky eaters, to turning into a short-order cook, or being just too tired to shop, these parental pain points have us yearning for a mid-week win. Well, wait no longer. Help is on the way, with the Minute Rice® #WeekdayWin Challenge. Need a 15-minute recipe for a real? A meal your picky eater will actually eat?  Our #WeekdayWin network - a community of moms, foodies and family experts - has the answers. For the next eight weeks, our network will uncover the best, mom-endorsed recipes and meal planning tips to solve the most common pain points for Canadian families. Sourced from their community of moms, our network will help families across Canada to create a new habit with simple meals they can feel good about. After all, who knows better than Mom?

So just what are those dinner time dilemmas for parents?

Shop your pantry for that mid-week win.

Recent Canadian Minute Rice® Research confirms that eight-in-ten women (82%) say that when they’re too busy to grocery shop, they rely on a stocked pantry with key items like rice, pasta or olive oil to prepare easy, wholesome meals at home. As much as many of us romanticize the idea of the daily, European-style shop, our busy North-American lives rarely – if ever, during the week – allow for it.

“When you spend as much time online as we do, you can be lured into falsely believing that every meal you make needs to be an original creation, with carefully-sourced ingredients that were bought day-of,”  says family food blogger and #WeekdayWin Network member Julie Albert, who co-founded Bite Me More with her sister Lisa Gnat. “We love cooking like that occasionally, but we can’t do that every day. Our pantries are packed with simple basics that we can quickly match up with a few other ingredients to satisfy our families when we have lots of other things going on,” echoes Lisa.

Kid Friendly meals?  The struggle is real.

Every parent has experienced it in one form or another – the long-faced, pouty-lipped expression coupled with an “I don’t want to eat this” (or on worse days a “you can’t make me.”) Minute Rice’s study reveals that nearly four-in-ten parents admit to struggling to find kid-friendly meals their family will eat, and 36% avoid dinnertime altercations altogether by preparing a different meal or dinner for their kids than they do for the adults.

If the adults want fish and veggies with rice, it’s easy enough to substitute scrambled eggs in place of fish, or fruit in place of veggies, without having to create a second full meal from scratch. Interestingly also, a person’s willingness to do this may somewhat depend on where they live: the research shows that people in Ontario are almost twice as likely to customize meals for kids as those from the Prairies.

“Between school, work, and activities many parents have limited time with their kids these days,” says Julie. “Many simply don’t want to spend family time fighting over dinner. Pantry ingredients like instant rice allow for easily adaptable meals that every member of the family can enjoy.”

In keeping with these sentiments, the majority of women (79%) feel that meals they can make at home in 15 minutes, with fewer ingredients, make their life easier during the week. And simple ingredients can help solve that dinnertime dilemma.

Wholesome doesn’t have to be pricy.

The study also revealed that 67% of Canadians want their family to eat wholesome and natural foods, but they feel it’s expensive to do so consistently. In reality, it doesn’t have to be. There are many wholesome foods available that don’t cost an arm and a leg – and many of them can live in your cupboard, which can come as a surprise to some Canadians.

For example, half of us don’t know that instant rice is simply rice that’s been partially pre-cooked, a fact men and women equally agree on.  One in four of us admit to not knowing what instant rice is at all.

“Rice is a grain we’ve been eating for thousands of years, that is simple, delicious, naturally fat-free, gluten-free, and non-perishable,” says Norma D’Onofrio, Senior Brand Manager, Minute Rice. “Our instant rice is just rice that’s been partially pre-cooked and dried so that people can save time at home. No additives, and it’s just one ingredient. It’s really that simple.”

This means that those who stock their pantry with staples such as instant rice are in a position to save cooking-time, while also eating a wholesome grain that’s been around for ages.

“Once you’ve decided that rice is going to be a part of the family meal, you only have to select a veggie and a protein to complete your plate,” says Lisa.    “A simple solution is imagining your meal in terms of ‘thirds’.  Pairing a grain, a serving of vegetables and a protein – like beef or chicken – can be your family’s formula to making dinner time easy in three simple steps.”

What’s your #WeekdayWin?

Most Canadians decide what’s for dinner about an hour before they start cooking, and when you’re in the middle of your busy week, it’s fair to assume that creativity is waning.  So start your year off right by following #WeekdayWin for our network’s inspiration, tips, and the winning mom-tested recipes tasted and scored by our network of savvy moms and Canadian families.   And there’s more.  This February 8^th, Bite Me More will provide some mid-week inspiration on our Facebook Live debut which tackles 15 minute meals (for real).  Need further motivation?  Visit MinuteRice.ca  for versatile, delicious and easy 1-2-3 meal ideas and see our network in action.

You’ll soon get used to the satisfaction of consistently getting a meal on the table that’s good for your family – and that you can feel good about serving. Achieved your first Weekday Win?  Celebrate with us and share your #WeekdayWin to inspire others.  We’ll bask in your glory, and you may even have the opportunity to be showcased on our site.

-30 –

About Minute Rice:
Made by the Catelli Foods Corporation, Minute Rice pre-cooked instant rice is available in tastes and formats that suit all palates. Wholesome, 100% Natural, Premium Long Grain White Rice; Premium Whole Grain Brown Rice - that’s ready in ten minutes; convenient Ready to Serve Cups;  flavourful Basmati and Jasmine varieties.  For more information, visit MinuteRice.ca.

About the Research Study:

A survey of 1578 Canadians was completed online between November 28th and December 1st 2016 using Leger’s online panel, LegerWeb. A probability sample of the same size would yield a margin of error of +/-2.5%, 19 times out of 20.

Training Tip Tuesday – How to Pick a Running Shoe

Hi there! Coach Alicia here. You may or may not know that in addition to being a Kinesiologist, Prep Coach, Certified Personal trainer and a Fascial Stretch Therapist that I am also an elite Track and Field Coach. I have owned and operated my own Track and Field club, coached Team Canada at the World Maccabi Games and I am the current head coach of Ryerson University. I have accumulated many sprint and hurdle certifications and you could say I know a thing or two about how to choose the right running shoe.

Choosing the right running shoe is very important not just for a runner, but for many other types of athletes including: recreational sports, performance-based fitness and particularly for a fitness competitor. Why? Because when you increase your cardio, you are racking up the mileage on your shoes, wearing them down with every training session. Not only do you now have to replace your shoes more often (on average it should be replaced every 5-6 months), but if you are doing two-a-days with double cardio, this might need to be more often!

Now when it comes time to buy a new shoe we often go for the best-looking shoe (I have even been guilty of this), our favorite brand, our favorite color or even worse a shoe that may simply may be on sale. Firstly, like any other product you pay for quality. I advise you not to cheap out when it comes to your cardio kicks. Buying a cheap shoe for cardio is like fueling your body with over-processed fast food instead of premium, organic whole food. It simply doesn’t run as efficiently as it should.
Did you know that shoes come with motion control? What is motion control? Firstly, let me tell you about what overpronation is. It is a common trait that affects most runners, leaving them at risk of knee pain and injury. Overpronation can lead to foot fatigue or accidents when left untreated. This biomechanical issue is usually experienced by flat-footed runners. Having motion control shoes will likely help you improve your running economy and performance while facilitating a stable and cushioned ride. Motion control shoes have stiffer heels than support-focused shoes for better pronation control or correction. Motion control shoes have premium cushioning technologies that provide a firmer midsole for better support, but are less flexibility. They also have Teutonic support features which help ease the stress in the quadriceps while running. This is very important for people who are quad dominant.

Overpronator’s need stability or motion control shoes. So, go ahead and look at the bottom wear of your shoe to see which one you may be. If you have a regular wear (heel to toe off) you are a neutral runner. If you have the wear of an overpronator (worn more on the outside of the sole) you most likely will need a shoe with motion control.

How can you tell if a shoe has motion control? You will usually see a darker part on the inside sole of the shoe. This is usually grey in color. In some shoes the grey can be approximately an inch, in others a few inches, and some can be half of the shoe. This means the motion control is mild, medium or maximum. If you slightly pronate you need mild, if you pronate moderately you need medium and if you overpornate severely you need maximum motion control.

What brands come with motion control? I’m sorry to break the bad news but most of the popular shoes like Adidas, Nike, Puma and Converse are all neutral shoes. If you are a pronator you may be doing yourself more harm than good by putting your feet into a neutral shoe. Brooks, New Balance, Asics, Mizuno and Sketchers all have motion control shoes.

If you don’t feel confident enough to go to a store or buy motion control shoes online my best advice is to either go to a Running Room or a New Balance store. Why? Because all employees at these two stores should be trained to assess your running gait and give you options of motion control shoes that will work for you. They will get you to try the shoes on in the store so that you can get a feel for the different shoes and feel the difference in your gait with them on before purchasing them.

Make sure to choose the right size and fit of a shoe once you’ve decided on a shoe. To enhance running performance and avoid injuries pay attention to correct sizing and fit. Make sure to have a roomy toe box and consider that type of socks you intend to wear when you purchase a new pair of motion control running shoe. If you are wearing a thicker or thinner sock than usual it will change the fit of the shoe once you get into your regular socks.

Trust me when I say that choosing the right shoe will change your cardio by making you a more efficient runner, decrease your aches and pains from your ankles to your knees and even in your back. It will also boost your training so that you can get the maximum results for your effort! Thank me later and happy running!

Tetley Tea Talks - #TetleyFindYourBalance

Recently Tetley Tea hosted a Tea Talk Event in Toronto which I got to attend. Think about Ted Talks but for tea. They had healthy snacks, tea samples and talks on Ayurvedic and tea topics. This was a unique one of a kind experience and I learned a lot about Tea Ayurveda that I did not know. The new line is divided into the 3 categories called Dosha's : vata, pitta and kapha. To find out your dosa click here.

They sent me home with a care package that includes all three of the teas from their new line. I love them all but the cool pitta is my fav! Let me know if you pick them up and give them a try! Trust me when I say they will help you find your balance and that they are delicious as well!

For all of you runners, you know first-hand how running safely is a year-round focus. Especially during the colder months when it gets darker earlier and visibility is low, safety should be a top priority for those who are still hitting the pavement. The following is a guide on running safety that's being shared by SimpliSafe. It includes a ton of examples on how technology can not only help with your training, but how it can also keep you safe and focused. They specialize in wireless security systems, so they definitely know a thing or two about keeping us safe.