“I love taking care of people!” exclaims Rachelle Girardin. This busy Vancouver-based personal chef, instructor, holistic nutritionist, and entrepreneur recently took some time to chat with alive about her inspiring work and how her business, Beyond Nourished (beyondnourished.com), has adapted to the COVID-19 pandemic.

Meal solutions for real people

The small team of chefs at Beyond Nourished cook for people in and around Vancouver and Calgary, and they’re looking to expand to other Canadian cities. “We provide meal solutions for people,” Girardin explains. “One chef will work with one family—getting healthy food into their fridges.”

Those who’ve used their personal chef services often remain Beyond Nourished clients for many years, creating long-term and meaningful connections. “It’s so much more than just food,” says Girardin. “When you cook for people for years, you develop deep and nourishing relationships.”

Who are these clients who hire personal chefs?

“Regular people, not just the rich and famous!” laughs Girardin. “The term ‘personal chef’ may have that connotation, but we live in an age in which we outsource a lot of things we don’t always have time for. It can be life changing to come home to food that’s made for you. It gives back time and brings that ‘home cooking’ element to things.”

Many Beyond Nourished clients are busy working adults who love the convenience of healthy, personalized meals delivered to their homes. Many have health goals and concerns, too, with special diets that can otherwise be overwhelming.

The benefits of a personal chef?

“They work closely with you to plan meals and menus that work for your individual needs and preferences,” says Girardin. It’s much more than a meal delivery service; it’s a personalized experience.

“It’s best when a chef works directly with a client. If you have a craving for chicken noodle soup [for], you can mention that to your personal chef, who can incorporate it into the menu.”

Girardin values high quality food and loves to prioritize local, organic ingredients. Not only does she shop on a daily basis to ensure freshness, but she also packs meals in reusable glass containers to reduce waste.

A lifetime love of healthy food

Girardin credits much of her multitasking skills and flexibility in the workplace to her years as a server in restaurants. “There are so many skills needed to be a good server,” she explains. “You need to do a thousand things at once, keep an eye on everyone, and anticipate people’s needs. When I became a personal chef, I found myself thinking, ‘This is what I prepared for!’”

Girardin has been passionate about healthy food her whole life, a passion that motivated her move to BC from Saskatchewan to attend Vancouver’s Institute of Holistic Nutrition.

Girardin never saw herself as a personal chef, though; she always thought she’d move back to Saskatchewan and eventually open her own restaurant. “I thought my area of expertise would be front of house; I never thought I’d end up in the kitchen!”

Instead, after graduating in 2011, she stumbled across the personal chef industry through a friend of a friend who was looking for a new personal chef. “He heard I liked to cook, so he hired me and told me what to do,” says Girardin.

COVID-19 inspires innovation

Unlike many businesses, Beyond Nourished saw an increase in demand for personal chef services at the start of the pandemic. One of the ways they pivoted was to launch a certificate course, training others to become personal chefs. Explains Girardin, “We have to be innovative in ways to scale up. We want more people doing this.”

Training new personal chefs

“It’s a very unique skill, very different from working in a restaurant.” Drawing on Girardin’s extensive personal experience, the 12-week virtual Holistic Chef and Business training course covers business training and culinary skills in equal measure.

One of the most important skills needed to be a personal chef, according to Girardin, is flexibility and the ability to think on one’s feet. “You have to adapt quickly and not get stressed about [things]. We call it the ‘figure it out’ mindset.”

Being quick and proficient at multitasking in the kitchen is another major skill. “It’s all about volume,” Girardin explains. “When you have to produce a week’s worth of food in one day, there’s no room to slow down. I tell my students they have to be ‘quick like a bunny.’”

Passing on her skills as a personal chef has been a really positive experience. “It’s the most alive I’ve ever felt,” Girardin says of training her first students. She’s especially proud of the community that developed among the students, who’ve stayed in touch and continue to lean on each other for support and advice.

Food prep and delivery flexes

Flexibility was a key attribute of the pivots the Beyond Nourished team made to their food prep and delivery processes during the pandemic. To enforce physical distancing, the chefs began working separately, rather than together, and stopped cooking in clients’ homes.

Food delivery, which used to be a point of connection and conversation between clients and chefs, became contactless, which actually increased efficiency. The important connection between clients and chefs still occurs, albeit by phone or virtually.

Feeding people now, and in the future

Girardin and her team are hard at work on new projects to grow Beyond Nourished, the biggest one being brand-new headquarters. “We’ve grown out of our current space and have a tough time meeting our current demand,” admits Girardin. “It’s a high quality problem but one we’re ready to put behind us.”

New digs

They signed a lease for a commercial space in Vancouver, which will have five kitchens, meaning that five chefs can cook at the same time. However, the process has not been without frustrations and setbacks.

“I could write a book about what I’ve learned along the way!” Girardin laments. Due to the pandemic, for example, the city is months behind on permits, which means construction has been delayed. “It’s moving at a snail’s pace,” Girardin sighs.

Nevertheless, Girardin is confident their space will eventually be completed. One day, once COVID-19 is behind us, she dreams of providing personal chef training in this new location—in person.

What the future brings for Girardin

Girardin knows that growth is on the horizon, which means, for her, taking a step back from cooking to focus on the business side of things. “Through my business, I’ve grown up [personally],” she acknowledges.

She credits her small but steadfast team for her business success. “Business is based on growth, but we’re very much about quality over quantity. Hiring is everything. I feel so lucky for the core team that I have: Dana, Emily, Lea, and Marcy. And for the handful of contractors and past students who help us with overflow.”

Pandemic or not, Girardin maintains her consistent vision and goal: caring for people through healthy food cooked with love. “I value steadiness. It’s not always about ‘bigger.’ It’s about doing what we do, well.” That’s what inspires her and her team and turns Beyond Nourished clients into long-term friends.

Nutrition for mental, physical, and emotional health

Our brains do a lot of work for us, and they require a lot of nutrients to do it! Scientists are uncovering all of the wondrous connections between our diet and our health—physical, mental, and emotional.

The “gut-brain connection” tells us that our digestive health can influence our brain health, and vice versa. Have you ever felt so anxious that you experienced digestive complaints? That’s one example of the connection. Another example: about 95 percent of serotonin—a neurotransmitter that helps regulate sleep, appetite, and moods—is produced in our gastrointestinal tracts.

There is no one specific diet that will lead to better mental and emotional health, but there are some general principles to follow:

• Eat a balanced, whole foods diet featuring plenty of vegetables, fruit, nuts, legumes, and whole grains.
• Incorporate healthy fats such as olive oil and fatty fish.
• Eat foods that contain healthy bacteria, including probiotic yogurt, fermented sauerkraut, or kimchi, as well as foods that contain fibre that healthy bacteria feed on (prebiotics).
• Reduce the intake of processed foods and refined grains/sugars.

A labour of love

Whoever said “do what you love and you’ll never work a day in your life” wasn’t entirely right, of course, but there really are benefits to having a career that you’re passionate about. A 2018 study, for instance, found that employees who perceived their work as meaningful and satisfying experienced less stress and anxiety.

That said, sometimes being passionate about one’s career may lead to overworking and subsequent burnout, so it’s important to balance your work (whether it’s fulfilling or not!) with time off and also practise self-care on a regular basis.

Personal chef-inspired cooking, at home

Girardin encourages home cooks to make mealtimes easier and less stressful by meal prepping and batch cooking at home. “Rather than doing everything on the stove, for example, try using three different methods or workstations at a time: one recipe on the stove, one in the slow cooker, and one in the oven.” An added bonus? “It makes cleanup easier too!” Girardin laughs.

How long do you spend in the kitchen?

In a scientific study that surveyed 1,319 adults, researchers found that busy working adults spent the least amount of time in the kitchen compared to other groups. However, the groups that spent the most amount of time in the kitchen had the best nutrition.

Girardin’s favourite dishes

Some of Girardin’s most-loved dishes and client favourites include

• Veggie-Packed Chicken Meatballs with Miso Hoisin
• Thai Kale Quinoa Salad with Cashew Cilantro Dressing
• Soba Noodle Bowl with Toasted Sesame Dressing
• Coconut-Crusted Halibut Tacos
• Grain-Free Healthy Twix Bars
• Monster Breakfast Cookies

Many recipes can be found on their Instagram account at @beyondnourished.

This holiday season, let’s rethink consumption 

The holidays are notorious for excess and overconsumption. It’s not just bad news for the planet, though: this excess also creates stress, both emotionally and financially. From food and gifts to wrapping and décor, it’s time to rethink our approach to consumption.

Excessive holidays 
Tough on the planet, tough on us: that’s how the holidays have been for far too long. Along with the US, Canada ranks among the highest generators of waste per capita in the world, and that waste increases significantly during the holidays. We don’t appear to be happier for it, either: research shows that Canadians feel pressed for time, money, and energy this time of year.

Garbage bump 
According to the group Zero Waste Canada, each Canadian will throw “away” about 110 lbs (50 kg) of garbage over the holiday season—about 25 percent higher than the rest of the year.

Time to let it gooooo! Together, let’s discover new ways to enjoy the holidays while reducing the stress that many of us feel during this time. Let’s focus on what’s important and, consequently, be kinder on the environment and ourselves.

Rethink gift giving 
Gifts make up most of the waste of the holiday season—and the stress too! Save your busy trips to the mall.

Meera Jain, an Instagram eco-blogger (@thegreenmum), elementary school teacher, and mum of two girls has a passion for teaching others that green living can be accessible to all on some level. She explains, “I only buy [gifts] as a last resort. My first instinct would be to make something, thrift an item, or offer a skill I already have.”

Buy local 
Buying from a local store or supporting a local brand, artisan, or craftsperson does more than bolster our local economies by putting money back into our communities: it supports the dreams of talented and hardworking small business owners. And that’s a beautiful thing!

Offer an experience 
Experience gifts create memories while eschewing waste. Consider ideas such as gift certificates for experiences such as the following:

• restaurants or coffee shops
• a homemade meal
• yoga or meditation
• museums, art galleries, or other attractions
• spas or hair salons
• streaming service for music, movies/TV, or audiobooks
• a family photo shoot
• movie theatres
• bike rentals

“Never underestimate the value of offering someone an experience using a skill you have,” says Jain. “One of the best gifts I have ever received is a night of babysitting and a gift certificate to a vegan restaurant from my sister! A kid-free night out with my husband? Sign me up!”

Many experiences are offered online these days, from yoga classes to general interest courses. Take a look and see what you can discover!

Seek out ethical alternatives

If you’re looking for a material gift, choose something as ethical and eco-friendly as possible. For example, if someone would like a handbag, can you shop at a secondhand or vintage store? If you’re looking for a yoga mat, can you select one that’s made from natural or upcycled materials? If you’re buying chocolate, can you choose organic and fair trade?

Get crafty

What can you make? You may be more skilled than you think! Jain suggests Pinterest and YouTube for inspiration if you’re feeling intimidated. Consider the following ideas:

• a batch of cookies
• DIY lip balm, lotion bars, or sugar scrub
• a framed piece of artwork/photography
• a plant you propagated
• homemade granola
• roasted spiced nuts
• a knitted scarf
• loose leaf tea blends
• embroidery

Be boring

Sometimes the best gifts are the simplest! Who on your list would prefer cold hard cash? Or perhaps someone really and truly wants nothing, and you can instead donate to a nonprofit organization in their name.

Rethink wrapping

During a recent holiday season, an estimated 3,000 tonnes of foil, 2.6 billion greeting cards, and 6 million rolls of tape were purchased by Canadians. No thank you! Here are some other ideas:

• Reuse gift bags and ribbons.
• Consider free, upcycled materials, such as newsprint, magazines, and old maps or calendars.
• Use fabric! Look up the Japanese art of “furoshiki,” or wrapping with cloth. Scour thrift stores for handkerchiefs or vintage scarves; or make the cloth part of the gift: a scarf, tea towel, or baby blanket.
• Research how to wrap without tape. With some strategic folding, tying, or ribbons, you don’t need it!
• Add a flourish with natural materials such as an evergreen branch or holly.

“Always think about how you will dispose of gifts, wrapping, and decorations at the end of their life, and if you can’t find a sustainable way, it’s likely not worth the purchase,” says Jain.

Rethink entertaining
What people cherish most about the holidays is getting together with loved ones, not ornate decorations or lavish centrepieces. When entertaining this year, consider the following strategies:

• Forgo the disposable cutlery and plates. You know the “good” serving ware or cloth napkins that you keep tucked away for a special occasion? Use this excuse to enjoy them.
• Avoid buying new decorations. If you require something you don’t have, check out a thrift store or borrow from nature: use fallen branches, holly, or pinecones for a touch of winter wonderland indoors.
• Eat lower on the food chain. Animal products, in general, have a much higher environmental footprint than plant-based foods. Consider serving a vegan or vegetarian meal; if that’s not possible, simply serve less meat.
• Choose local and seasonal foods when possible.
• Reduce food waste by sticking to a list, preparing a little less than usual, and always composting leftovers. An estimated one-third of all food produced in the world goes to waste.

Be a role model 
As Jain explains, “It’s important that, as parents, we model how a life with less is actually more fulfilling. It’s not the material items that make us happy, but rather the memories and who we experience them with that we will remember.

“The psychology behind overconsumption comes from a desire to be happy. We believe that we will feel satisfaction with ourselves if our clothes are fashionable and we have the latest electronics. Let’s work hard to remember and teach our kids that this is not what matters in life.”

Jain encourages open discussion. “My recommendation to parents is to have a discussion as a whole about what the family values are. Kids are so perceptive and caring at heart that they will likely choose the big ideas like love and safety over toys and candy.

“Aside from having candid conversations, modelling the desired behaviour is also extremely effective. Ask your kids for a walk in the park as your gift. Show them how baking cookies for your neighbour is more thoughtful than bringing a purchased gift. Kids see a lot more than they hear, so it’s our duty to give them something to watch that is worthwhile.”

What about electronics? 
Electronics are typically a top gift, but at a big cost. It’s estimated that in 2020, 52.2 million metric tonnes of electronic waste (often called e-waste) will be created worldwide. Often, this toxic e-waste is sent to impoverished countries.

Instead, look up organizations near you that refurbish used electronics, and always dispose of your electronics responsibly by sending them to reputable recycling organizations.

Give back 
“I’d also like to mention that if you have the privilege of buying scads of gifts for your friends and family over the holidays, it always feels good to divert some of those funds to help those who are less fortunate,” Jain reminds us. “I’m sure your loved ones would appreciate that even more this season!”

For more, check out our web-exclusive 10 Tips for Low-Waste Holidays

Since the arrival of COVID-19, many cities are reporting cleaner air and less pollution. Are these real, long-term benefits? The truth is a bit more complicated. To ensure that we recover from COVID-19 in a healthy way for us the planet, we have a lot of work to do!
Is the environment really benefitting? 
The idea that nature has been flourishing since humans retreated to their homes due to COVID-19 can be found all over the internet. Some are jokes (the humorous “nature is healing” and “we are the virus” memes are indeed hilarious), but many of the allegations that have been made in earnest have been debunked (there are no dolphins in the Venice canals, for example). Plus, when it comes to the environment, there are many other measures to consider.
Pollution 
Worldwide, including in Canada, air quality has improved as fewer cars have been on the roads, air travel has plummeted, industry has slowed, and people have been staying at home. On the bright side, a decrease in air pollution means health benefits, such as fewer asthma attacks and heart attacks, and may even decrease complications of COVID-19. However, it’s important to note that these decreases are temporary, as they’re linked to temporary measures to slow the spread of COVID-19.
Waste
The sad truth is that we’re creating all sorts of new plastic waste these days. Between stores and cafes not accepting customers’ reusables (such as cloth bags or travel mugs) and the increase in waste such as gloves, masks, and disinfecting wipes, waste is on the rise. Although medical supplies are necessary, we need to ensure that they’re disposed of safely and in a way that won’t harm the environment.
Policy 
Perhaps most importantly, we need to examine governmental policies put in place (or removed) during this time. Disasters such as coronavirus can prompt governments to enact regulatory rollbacks and corporate bailouts—a phenomenon that Canadian author and activist Naomi Klein calls “disaster capitalism.”
Here in Canada, critics are pointing to Alberta, for example, and its “emergency” measures that amount to deregulation of the oilsands, as well as a controversial new bill protecting “critical infrastructure” from blockades and protests. Ontario has also suspended environmental protection oversight rules, citing COVID-19.
In the US, Trump has been criticized for deregulating environmental measures, also citing COVID-19. And China’s fossil fuel-powered COVID-19 economic recovery plan may be putting its 2020 climate pledges at risk.
What can we do? 
Thankfully, there’s a lot we can do to ensure that we recover from this pandemic in a way that benefits everyone.
Model, actor, and activist Lindura and family physician Toni Sappong are the sisters behind the educational and social justice platform Plasticfree Toronto (; .) Together, they advocate for resilient communities and host sustainability events.
According to Toni, “We see ourselves as separate from the environment, but we the environment. The two issues are interconnected. If we tackle one, we’ll benefit the other as well.
“The problem is not COVID itself. The problem is the sick systems that we have, where we continue to take from the earth. The pandemic is exposing how fragile our current systems are. A vaccine won’t fix the underlying issues of human and environmental exploitation that are causing the climate crisis—and that will bring new pandemics in the future.”
“Where is our imagination?” asks Lindura. “We need to dream bigger. Think of all that we can do if we try.”
Support a green recovery 
We can take inspiration from progressive countries leading the way in a “green recovery.” This recovery would be in line with the UN sustainable development goals, reduced inequalities, good health and well-being, and sustainable cities and communities. Some of the EU countries discussing green recoveries include Sweden, the Netherlands, Italy, Finland, Denmark, Spain, and Germany.
What does this look like in practice? Specifics differ but can include measures such as the following:
• creation of green jobs
• investments in green technology
• support for people (such as universal basic income or fair living wage)
• environmental regulations
• strong health care systems and sick leave
• flexible working hours and remote working
• local food systems
• shifting to a low-carbon, circular economy
• supporting Indigenous rights
Across Canada and around the world, environmentalists and some politicians (including those in the EU) are also calling for a green recovery from COVID-19. Now is the time for us to become activists and push for meaningful change. Reach out to politicians, sign petitions, and speak up about how you want the world to look in the wake of COVID-19.
Build resilient communities 
We can also do so much by “thinking globally and acting locally” to change the world around us. Helping to build resilient communities is a crucial way to improve the environment its inhabitants.
Toni elaborates: “Individually, we need to come together in community groups. How can we organize to get things done?” This can include getting involved in municipal politics, supporting local businesses and organizations, growing local food, and volunteering. Toni and Lindura cite examples including bike lanes, food banks, diverting waste from landfills, and reducing food waste.
Overall, Lindura is hopeful. “This is a huge turning point; we have the ability to move forward in a really positive way. I believe that generally we’re going in the right direction.”
Toni agrees. “We need to believe that the core of humanity is good; to shift from being consumers to being citizens; to continue to care for one another.”

Want to ask the Canadian government for a green recovery? Sign the David Suzuki Foundation’s green recovery petition at .

Social learning and COVID-19
“Social learning” theory is the idea that people learn from each other and change their behaviour accordingly. We are currently learning valuable lessons in resilience and human adaptability, including how strong we are when facing a common enemy. Throughout the restrictions, many have connected strongly with the outdoors and their local environments.
Other potential things we have learned together? How to slow down, the importance of supporting local businesses, and even the value of listening to science: all valuable lessons connected to the climate crisis as well.

Natural grooming for men

A good grooming routine means one that you can follow easily. For skin care, consider a cleanser, toner, and moisturizer suitable for your skin type. But what about the ingredients themselves?

A 2016 report by Environmental Defence revealed that many men’s products contain ingredients linked to cancer, hormonal disruption, reproductive concerns, and environmental damage. Fragrance, triclosan, parabens, and phthalates are just a few common ingredients of concern.

Thankfully, there’s a multitude of safer men’s grooming products available at natural health stores:

• natural toothpaste (consider powder or tablets to help reduce plastic packaging)
• skin care, such as cleanser, toner, and moisturizer
• deodorant (check out those with eco-friendly packaging)
• shampoo/conditioner (solid bars are very popular these days)
• hair styling products, such as wax or pomade
• beard oils
• shaving products, such as shaving oilsor solid soaps and brushes
• plastic-free safety razors with recyclable blades
• soap (bar or refill soap is the most sustainable)

Answered by an expert

I interviewed Michael Levine, salon owner and international educator, to gain insight into men’s grooming. Here’s what he had to say.

In general, how often should men get haircuts?

“If a man wants to maintain a look and has short hair like a fade, anywhere between two and four weeks is normal,” says Levine. “But if he’s a bit more carefree, let the look evolve, as long as it’s looking good. If he can be receptive to how the hair is changing as it grows and is happy with the look, leave it for a couple of months.”

How often should men wash their hair?

“It all depends on product use,” Levine explains. “If the hair product contains oils, waxes, silicones, and other ingredients that can clog the hair follicle, I recommend no more than two days between shampoos. And make sure to use a shampoo, not a ‘2-in-1,’ which often won’t fully cleanse the hair and scalp.”

Is conditioner necessary? What about shampoo?

“I personally don’t like to condition as I like some volume and height in my hair,” Levine says. “Conditioner can add some weight. So, for shorter hair, I recommend a good cleansing shampoo.”

According to Levine, “There are some good hair and body bars available today, but I’d rather use a shampoo and then wash my body with it than try to find a bar and use it on my hair. Easier to portion and to travel with. Just make sure to not use a mint shampoo on the body. It can be a little too ‘stimulating’ in more sensitive areas!”

Supplements to know

Certain herbs and supplements are used to help improve skin health and/or hair growth, including:

• topical peppermint oil
• hyaluronic acid
• collagen

Correcting vitamin and mineral deficiencies (such as vitamin C and selenium) may also help. Check with your health care practitioner before taking a new supplement or using an oil, to ensure it’s right for you.

What can be done for thinning hair?

“I believe in scalp health,” says Levine. “A man should be using quality products and cleansing his scalp regularly. Avoid tight-fitting hats, which can constrict blood flow to the scalp, and get regular exercise to increase circulation. Blood feeds the hair follicle, as well as everything else, so good circulation is essential to hair health.”

Levine suggests speaking to your stylist and health care practitioner about solutions and treatments. However, as Levine attests, “You can just accept it, cut your hair short, or shave your head and free yourself from any of this hassle.”

What do men overlook when it comes to grooming?

“Eyebrows! For the love of God, trim your eyebrows,” Levine exclaims. “A little tweezing is fine if you have a monobrow (don’t overdo it) … But trimming is essential when the brows get long. Cutting them back instantly makes a man look younger and more alive.”

How can guys shave like a pro?

“I always preferred a quality shaving oil rather than a foam. Oils add more ‘glide’ than creams and foams and make it easier to see what you’re doing,” according to Levine. He recommends warm rather than cold water and changing blades often. “But … we’re seeing stubble being acceptable in “most workplaces.”

What’s the key to a good beard shape?

“A beard should enhance or mask certain aspects of the face. If you have a wide face,” Levine advises, “don’t let the hair grow too long at the cheeks and temples, and consider going a little longer at the jaw and chin.”

Breaking down the terms

• “Natural” means derived from nature rather than manufactured in a laboratory. However, natural products don’t inherently mean safe, just as synthetic products don’t mean unsafe.
• “Organic” personal care products should be certified. An organic certification means adherence to strict rules about synthetic substances and genetically modified organisms (GMOs) in the growing process.
• “Cruelty free” means not tested on animals, whereas “vegan” means no animal-derived ingredients.
• “Chemical free” is a bit of a misnomer, as everything is technically a chemical. It’s more helpful to discuss specific toxins.

What do you recommend for hair styling?

“I like a good quality thickening product blow-dried in to maximize thickness and density before applying a small amount of low sheen or matte pomade or wax product,” says Levine. “Men often don’t get their hair dried first before using a finishing product, and using the right product with a blow-dryer first can make a huge difference … If you have longer hair, I recommend the exact opposite. Towel dry and put a light, cream-based product in and just let it air dry. Keep it simple.”

What about waxing?

Do men wax? Absolutely! Look up wax bars near you that offer services for men. Popular choices include the chest, back, and shoulders. Sugaring is also a wonderful alternative that is growing in popularity.

Ethical fashion, for men

Clothing production is notoriously harmful for the planet, as well as for garment workers. What are your options?

• Buy far less clothing overall.
• Choose second-hand when possible. (Specialty consignment stores for men offer excellent workwear and formal wear.)
• Choose quality products that will last you for years.
• Repair rather than replace.
• If buying new, support small businesses using eco-friendly textiles and dyes.

This article was originally published in the June 2020 issue of alive Canada magazine, under the title \”Men\’s Natural Grooming Primer.\”

Have you heard of hyaluronic acid? You’re likely familiar with the term, since this star ingredient is included in everything from skin creams to joint supplements. However, you may not know exactly what it is or what it does—or how to consume it. Here, we break it down for you.

What is it?

Hyaluronic acid (HA) is a naturally occurring polysaccharide—basically, a complex sugar molecule. In our bodies, HA is found in our connective, epithelial, and neural tissues (including our hearts, skin, and joints). Not exclusive to humans, it’s also found in other animals, as well as bacteria and algae.

Our bodies create HA, with a very fast rate of turnover. However, we produce less as we age.

What are the benefits?

Scientists are still studying all the marvels of HA. Although more research needs to be done, HA is thought to help

• skin to remain hydrated and supple
• lubricate and cushion our joints
• wound healing in the body, including for those with diabetes
• protect cells by acting as a powerful antioxidant
• with ear infections

How can you get more?

Supplements

HA supplements are widely available, and they’re the most effective way to get more HA. Oral supplements exist, as well as injections for joints with osteoarthritis. Those considering supplements or injections should speak with their health care practitioner to ensure they choose the right option for their unique needs.

Foods

HA is also found in foods, though not in therapeutic doses. Since HA is present in animal tissues, it also exists in the animal products we eat. Other foods may help increase the production of HA, although research is still in its infancy.

Bone broth

Scientists believe our ancestors ate versions of bone broth more than 10,000 years ago. Today’s version is a stock typically made by simmering bones from animals like chickens or cows. Bone broth is thought to contain protein, collagen, and HA, along with other nutrients, though the exact nutrient content varies. When possible, opt for broth made from organic and ethically raised animals.

Mollusks

HA is found in mollusks, including seafoods like clams, oysters, and scallops. Ensure you choose sustainably sourced seafood whenever possible.

Citrus

Citrus may help boost HA levels. One 2019 in vitro study found that fermented dried Citrus unshiu (commonly known as satsuma mandarin orange) peel extracts helped induce the production of HA in human skin cells. The researchers hope this ingredient may help reduce inflammation and improve skin moisture.

Magnesium-containing foods

Magnesium aids in HA synthesis in the body. According to a 2012 study published in the International Journal of Research in Chemistry and Environment, “a lack of magnesium in the diet may be part of the cause of low hyaluronic acid levels.” Unfortunately, many of us don’t consume enough magnesium.

Magnesium-rich foods include pumpkin seeds, cocoa, sesame seeds, nuts, and soy, as well as fruits and vegetables like potatoes (with skin on), spinach, green beans, and bananas.

Soy

In addition to being high in magnesium, soy contains phytoestrogens that may increase HA production. Tofu is an excellent, healthy food to incorporate in your diet. You can also try edamame, tempeh, and other soy foods.

Zinc-containing foods

Low levels of zinc have been associated with low levels of HA in the body. Examples of foods rich in zinc include pumpkin seeds, peanuts, beef, and oysters.

Topical hyaluronic acid

About 50 percent of the total HA in our bodies is found in our skin, where it holds many times its weight in water. As a result, it’s a key ingredient in many topical skin products to help improve wrinkles, skin hydration, and skin elasticity.

It can be derived from natural sources (including chicken combs) or synthetic sources (made in a laboratory). Vegan options are available. HA can be found in creams, serums, mists, cleansers, and other skincare products.

Every product will have specific directions to follow; however, these are some general tips.

• Product layering is key. Layer serum underneath cream, and apply HA-containing products to damp skin.
• You may see the term “sodium hyaluronate” on the product label. That’s the salt form of HA, which is more stable and resistant to oxidation, as well as more water soluble.
• Try a low concentration to start and do a patch test. However, this ingredient is typically well tolerated and non-irritating, even for those with acne or sensitive skin.
• As always, avoid products with unnecessary fillers and artificial fragrances.

Leah Payne is a writer, editor, blogger, and mom. Follow her at leahstellapayne.com and instagram.com/leahstellapayne. This article was originally published in the May 2020 issue of alive Canada, under the title \”The Wonders Of Hyaluronic Acid.\”

I have a secret: once a month I menstruate. Although that’s not really a secret, is it? So why does our culture make us feel that periods need to be hidden? We hide our period products when we walk to the washroom, we speak in hushed voices and use silly euphemisms, and period commercials show mysterious blue liquid. It’s time for all of that to change, and thankfully, the crimson tide is turning. 

Break free from the shame

It doesn’t make sense that menstruation—a normal, healthy human function that happens to an estimated 50 percent of the population through much of their lives—carries so much stigma and shame.
Even our language demonstrates our reluctance to talk openly about periods: some estimates counted 5,000 euphemisms for “menstruation” in 10 languages. Another recent study found that 42 percent of women have experienced “period shaming”—often from men. This study, commissioned by a period underwear company, found that 51 percent of men surveyed believe that it is inappropriate for women to talk openly about their periods.
From the very moment our menstruation begins, girls are typically taught to speak in hushed tones, hide their menstrual products from men and boys, and believe that periods are unhygienic. Even the terminology “female hygiene products” and “sanitary napkins” reinforces this belief.

Access to period products

This shame and stigma is hardly imaginary: it can be seen in our public places, and it’s built into our very economy when we examine access and cost.
Period products aren’t seen as optional, so why are they taxed? That’s a question Canadian activists have been asking for years. Finally, in 2015, the Trudeau government did away with the “tampon tax” (as it is colloquially known) and made menstrual products tax free.

In the US and many other countries, period products are still taxed, and research shows that many struggle to afford them. It’s called “period poverty,” and it exists in Canada as well. One study found that a third of people with periods under age 25 struggle to afford these very necessary products.

When those with periods can’t afford menstrual products, it means they aren’t able to fully participate in society. Many activists are campaigning for free access to period products for everyone.

Current regulations under Part II of the Canada Labour Code require employers to provide supplies such as toilet paper, soap, warm water, and a means to dry hands. The Government of Canada is considering adding menstrual products to that list and has embarked on a consultation and regulatory development process, with potential changes coming this year.

In schools, young activists are demanding period products provided for free, in the same way that other necessary products such as toilet paper and soap are provided for free. The BC government has already taken action to require all 60 of its school districts to provide free menstrual products for their students, while other governments are either considering similar steps or have already implemented them.

Male education

Activists are also calling for increased male education, explaining that boys and men aren’t taught about menstruation, therefore adding to the confusion, stigma, and shame. In school puberty talks, for example, it’s commonplace to separate boys and girls and teach them separate topics. Years later, this may translate into a culture that doesn’t understand the importance of period product accessibility, and the cycle continues.

But wait—who gets periods, anyway?

No, it’s not just girls and women. These days, language surrounding periods is also starting to change in terms of gender and pronouns. A more inclusive vocabulary is emerging that considers trans and non-binary people who have periods, which also helps to dismantle shame. Several companies are even changing their packaging and terminology.

Periods in pop culture and advertising

In popular culture and the media, we’re also seeing a pushback against the conventional period discourse. Runner Kiran Gandhi free-bled during the London Marathon in 2015 and was photographed with period blood on her clothes—an image that went viral. Also in 2015, an image from poet Rupi Kaur depicting period blood was removed from Instagram. (It was later restored, and Instagram says the removal was accidental.)

Meanwhile, some period product companies have been trying to fight to show more accurate depictions of periods and more frank language in advertising. A period underwear company recently sent shockwaves through major TV networks by showing a tampon string dangling from a pair of underwear. Another period product company has even run a TV commercial that shows red liquid, not the startlingly unnatural blue substance we’re so used to seeing. It’s hard to believe that only now is society coming to terms with seeing a red spot on a white pad, but it’s further proof of the deep shame and secrecy that we’re taught.

Zero Waste periods

People with periods use an estimated 11,000 single-use period products in their lifetimes, whether it’s tampons or pads. These products don’t simply go away—in fact, they’re one of the items most found in shoreline cleanups. Made mostly from non-renewable ingredients and requiring vast amounts of resources to produce, single-use period products are unsustainable. Thankfully, wonderful reusable options exist.

Cloth pads

A classic staple around the world, cloth pads typically adhere to underwear with snaps and are simply washed and reused.

Menstrual cups

For those who favour tampons, cups are a wonderful choice. There are many different sizes and types available.

Period underwear

A comfortable and practical choice (including for nighttime), period underwear is exploding in popularity. Again, many options exist in different styles and for different purposes and flows.

Days for Girls

Days for Girls is an international non-governmental organization that creates period kits and provides health education and training for girls in more than 125 countries around the world. To date, it has reached more than 1.5 million girls and women worldwide, tackling stigma, spreading empowerment, and championing menstrual health. To learn more or to get involved, visit daysforgirls.org.

Period shame in other countries

Abroad in many countries, the stigma and shame is much more extreme, and many taboos exist. In some areas, menstruating girls and women are believed to be dirty and untouchable. This information leads to widespread human rights abuses:

• Menstruating girls and women are often excluded from everyday life and public places, forced into solitary confinement, and banned from bathing or preparing food.
• Oftentimes, girls are not allowed to attend school, meaning that they fall behind and may be forced to drop out completely.
• Workplaces often lack proper facilities, leaving menstruating women to lose out on work and wages.
• Girls and women often lack access to period products, so they are forced to use poor substitutes such as newspapers, socks, toilet paper, and rags.
• An estimated 1.25 billion women and girls worldwide do not have access to safe, private toilet facilities during their periods—and 526 million have no
  access to a toilet at all.

Fight back

So, what can we do?

• Speak openly and inclusively about periods.
• Write feedback letters to companies and politicians.
• Advocate for accessible period products for your workplace, school, or public places.

Donate to, or volunteer with, organizations that fight period stigma and help provide period products overseas.

Supplements to know

Although there are many health concerns and hormonal imbalances that may affect periods, these are some supplements that have been used to help menstruation-related concerns:

• magnesium
• chaste tree berry (Vitex angus-castus)
• black cohosh (Cimicifuga racemosa)
• evening primrose oil
• omega-3 fatty acids

Have a zero waste period!

For more info on reusable period products, visit alive.com/webexclusiveLeah Payne is a writer, editor, and sustainability influencer.
Follow her at leahstellapayne.com and instagram.com/leahstellapayne.This article was originally published in the May 2020 issue of alive Canada, under the title \”Let’s Talk About Periods.\”

While physically distancing and staying home to limit the spread of COVID-19, keeping our pantries stocked with healthy food options and necessary household supplies has been a top priority. If your local natural health retailer isn’t one of your go-to destinations for stocking up on supplements to support our diet and keep our immune systems strong, local, organic food and product as well as day-to-day items, you’re missing out. For our children and ourselves, natural health retailers offer a wealth of products, resources, education, and encouragement, and have been a welcome ally during the COVID-19 crisis.

Where it all began

Here in North America, we can credit the counterculture movements of the 1960s and 1970s with kindling the natural health industry. These health enthusiasts were some of the first to celebrate food co-ops, healthy eating, vegetarianism, and sustainability.

Fast forward to today, when organics are big business, and specialty natural health retailers remain the cornerstone of complementary health for many reasons.

An exceptional shopping experience

When I worked at a natural health retailer, I was told several times a week by surprised customers how wonderful the store smelled. Although it seems strange, I knew exactly what they were talking about.

Walking into a natural health store is a completely different experience than walking into a conventional grocery store or supermarket. Instead of harsh fluorescent lighting and obnoxious advertising, we’re typically transported into a calming health oasis where the sights, sounds, and even scents are inviting and natural. Whether it’s a large health chain or a small, independent store, the vibe is calmer, happier, and, well, healthier.

Natural health stores are also putting in the work to adapt to the current COVID-19 climate, with some businesses offering pickup or delivery options for those practicing physical distancing, as well as having organized distancing rules for shoppers in-store.

One-stop shopping

There’s no need to confuse small with inadequate. Natural health retailers of all sizes boast many departments, including

• organic produce
• bread and baked goods
• deli and premade food, or juice/smoothie/coffee bars
• dairy and meat (with organic, free-range, local, and grass-fed options)
• dry goods and groceries (including gourmet and artisanal goodies)
• bulk goods (ask to bring your own container for extra savings or good karma)
• supplements (also known as natural health products or NHPs)
• beauty, hair, and skin care products
• eco-friendly home products and natural cleaning supplies
• fitness and yoga products
• gifts, books, and greeting cards
• pet food and supplies
• floral departments (look for local and Fair Trade options)

Full-service shopping

And just like a mainstream store, many natural health retailers offer all the bells and whistles we’ve come to expect, including

• coupons, flyers, sales, and newsletters
• loyalty and reward programs
• samples and demos
• weekend and extended hours
• product guarantees and return policies
• gift certificates

Why choose organic?

There are myriad reasons to choose organic products. When we support organics, we

• reduce the use of toxic chemicals that can be harmful for human health, as well as the environment
• avoid genetically modified products and ingredients
• support animal welfare and humane livestock practices
• reduce our carbon footprint, as organic farming uses less energy
• protect soil quality, a clean water supply, and biodiversity

Unique in every way

While many mainstream stores do stock organics and natural supplements, they typically do so without the specialization, knowledge, and exceptional customer service that comes from a trip to a natural health retailer.

According to the owner of one popular, longstanding natural health retailer, stores like his “represent hope and escape from ‘Big Pharma’ and possibilities back to health with supplements, service, understanding, and good advice.

Simply put, when we shop at natural health retailers, we’re supporting the pillars of preventive health in Canada. And in with the COVID-19 outbreak affecting businesses across the world, they need our support now more than ever.

Did you know?

A whopping 73 percent of Canadians regularly take some sort of natural health product, such as multivitamins or minerals, herbs, homeopathic products, probiotics, and fish oils.

Specialization

No matter the category, natural health retailers provide customers with a breadth of selection not found anywhere else. Certain brands pride themselves on being stocked only at natural health retailers, rather than big-box conventional stores. And when it comes to certain food categories, such as gluten-free and vegetarian choices, many conventional retailers may not have the space or clientele to support a large selection.

Compared to some products for sale online, those sold in Canadian natural health retailers are approved for sale as effective and high quality.“Nowadays with online shopping, I think it’s more important than ever to have reliable natural health retailers,” explains one longtime manager of a successful independent natural health retailer.

“People need to know what they’re taking! For example, if someone is buying a cheap, low-grade herb off the internet and they don’t get any relief by taking it, they will start to believe that herbs are ineffective. On the other hand, if they go to a health food store and purchase a high-quality herbal remedy, they’ll see why that herb has safely and effectively been used for centuries.”

Expert staff

Knowledge is power. This couldn’t be more accurate than when it comes to health information. Whether it’s in person, over the phone, or through an email, natural retailer staff members are trained to help you find what’s best for your health.

Educating us…

Many retailers employ staff members who are trained in nutrition, herbalism, naturopathy, aromatherapy, holistic healing, homeopathy, or sports and fitness. As a result, consumers can have in-depth conversations with expert staff who can speak to the quality of products and label integrity, specialty diets and recipes, and health conditions.

They can give tailored product recommendations, refer customers to further natural health specialists, and may even bring in special orders if they don’t typically carry a certain product.

According to the natural health retailer manager, “I think what sets health food stores apart from big box/conventional stores is the product knowledge provided. Consumers generally have questions about NHPs (as they should), and they want to know more about the product before they add it to their daily regimen.”

In a mainstream big-box retailer, she adds, “you’d be hard pressed to find someone to point you in the general direction of a specific product, let alone take the time to explain how it works, assuming they know anything about it in the first place.”

In addition to offering advice, natural health retailers support customer education and empowerment through

• providing publications free to customers, such as magazine, literature on health conditions and products, and recipes
• hosting educational sessions, seminars, and lectures with leading health experts
• bringing in guest specialists for one-on-one consultations

An alive Listens poll revealed that at least 79 percent of respondents look to their natural health store employees for advice on product knowledge and for personal recommendations.

… and themselves

Similarly, retail owners and managers invest in their staff because they know how important proper training is. In addition to providing training seminars (to stay up-to-date with the latest products, cutting-edge innovation, and trends) and sending staff to educational trade shows, they often support staff in further education.

The alive Academy Nutritional Consulting program and the alive Academy Natural Product Advisor course are perfect examples of this education, as graduates are well-equipped to answer questions about products, ingredients, and health concerns.

Community love

Just as the natural food co-ops of the 1960s and 1970s were integral to their communities, many natural health retailers of today are deeply invested in their communities.

This community integration is seen through fundraising efforts, supporting community events, donating to charitable causes, and hosting special days and celebrations. Taking this a step further are some retailers who have become B Corp organizations.

As described by the natural health retailer owner, “Our store is community orientated, with educated staff. We sponsor community events, with strong outreach and referrals into the community.” In a wider sense, he explains that “the health food industry should be proud of [its] role in the community … The dedication the leaders in this industry have is to be congratulated—it is not all about money, but health, healing, compassion, and giving back.”

Similarly, the natural health retailer manager explains, “Health food retailers, in my opinion, are the last true customer service-oriented stores. We’re in this business for more than money—we’re here to help people. Sometimes that means recommending a certain product, other times it means lending a sympathetic ear.”

It seems that empowering people to lead healthy lifestyles and become advocates for their wellness goals goes hand in hand with supporting one’s neighbourhood and fostering a strong community connection. And in this current timeline, we need to embrace support wherever and whenever we can.

Brilliant B Corps

Some natural health retailers have gone as far as becoming certified B Corp organizations. Going beyond the bottom line, B Corps meet “strict standards of social and environmental performance, accountability, and transparency.” It’s all about using businesses as a force for good in the world.

Businesses must sign a “Declaration of Interdependence,” recognizing the impact that companies’ decisions have on the world, as well as on future generations. They must also prove that they practise what they preach, with such methods as assessment reviews, documentation, background checks, and site reviews.

To learn more about B Corps, visit bcorporation.net.

What is “NPN”?

The term “NPN” refers to a natural health product’s “natural product number.” When we see an NPN on a product label, it means that Health Canada has assessed the product to ensure it is safe, effective, and of high quality. It’s a strict system, but one that we should be proud of, because it is created to protect the health of us Canadians.

On their labels, products with NPNs must also include information such as a complete list of medicinal and non-medicinal ingredients, recommended use, any cautionary statements or contraindications, and any special storage conditions.

We can even look up more information about a brand, product, or ingredient on the Government of Canada’s website.

Happy shopping—and learning!

Make simple swaps

When it comes to your Zero Waste journey, picking one change to make at a time is easier than overhauling your entire life at once! Here are a few ideas to inspire you.

Bathroom:

1. Use a biodegradable bamboo toothbrush and compostable silk or corn floss.
2. Refuse cotton swabs made from plastic.
3. Consider a bidet attachment, and switch to eco-friendly toilet paper.
4. Use cloth reusable cosmetic rounds to remove makeup.
5. Use cloth pads, a menstrual cup, or period panties instead of disposable menstrual products.
6. For skin care, hair care, and cosmetics, look for glass, metal, or paper tubes; refills; or solid options.
7. Use a metal safety razor with recyclable blades.
8. Use handkerchiefs instead of tissues.
9. Use solid, refill, DIY, or non-plastic-packaged cleaning products and soap.

Kitchen:

1. Plan meals so you only buy what you need, and compost food scraps.
2. Choose unpackaged foods from the bulk section, produce section, bakery, and butcher—and bring your own (BYO) containers.
3. Eat at home more often, and cook from scratch when possible (batch cooking on the weekends helps!).
4. Use reusable food wraps (such as beeswax wraps) instead of plastic wrap.
5. Use cloth bags and reusable pouches for snacks and sandwich bags.
6. Choose glass, paper, and (non-bisphenol A) cans instead of plastic food packaging.
7. Use cloth napkins.
8. Use cloths instead of paper towels.
9. Grow your own food.

On the go:

1. BYO glass, metal, bamboo, or silicone straw.
2. BYO water bottle.
3. Use a travel mug (or \”for here\” mug).
4. BYO containers to restaurants for leftovers or when picking up takeout.
5. BYO cloth napkin.
6. BYO cutlery.
7. BYO chopsticks.
8. Refuse receipts.
9. Refuse unwanted/unneeded free promotional items.

Other:

1. Reduce your intake of meat and dairy.
2. Buy second-hand products.
3. Use old products fully.
4. Hang laundry to dry.
5. Choose clothing made from natural fibres (such as organic cotton, hemp, and linen).
6. Cancel unnecessary mail.
7. Donate unwanted/unneeded items.
8. Give experience or waste-free gifts.
9. Repair rather than replace.

For a printable version of the chart above click here.

How much garbage do you generate? What about recycling or food waste? The Zero Waste movement is swiftly picking up momentum around the world, prompting people to rethink plastic, packaging, and consumerism as a whole.

The year I went Zero Waste

In 2019 I resolved to be more eco-friendly, but I didn’t quite know how. In my research, I stumbled across Zero Waste blogs and websites and was inspired.

Trying not to send anything to a landfill—as well as reducing reliance on recycling and composting—are key components of the movement, but it also means learning to refuse single-use plastic, questioning how much you buy in the first place, and questioning the linear economy (see sidebar).

Meet the “mother of the movement”

When Bea Johnson went Zero Waste more than 10 years ago, there were no blogs to give her tips. In fact, she’s referred to as the “mother of the Zero Waste movement” and effectively coined the term Zero Waste in this context. She taught herself through trial and error and found a system that worked for her.

Since then, she has created a blog to inspire others, written a best-selling book (Zero Waste Home, Scribner, 2013), became an international speaker, and consulted for many companies trying to reduce their waste. And yes, her family’s garbage for an entire year fits into a Mason jar.

Why Zero Waste?

There are almost too many reasons to count! Here are a few.

• Only 9 percent of plastic gets recycled. Much of what we think is recyclable is not, and many argue that plastic isn’t truly recycled—it’s “downcycled,” becoming weaker and of lesser quality each time.
• Since China—and many other countries—have stopped the import of our low-quality plastic, our recycling industry is in crisis. There’s too much product and not enough demand, and as a result, nowhere for our plastic recycling to go.
• Many (possibly even most) types of plastic are toxic to us and the environment.
• Plastic enters our waterways, poisoning the ocean, the animals, and us. By 2050, it’s estimated there will be more plastic than fish (by weight) in our oceans.
• This plastic is deadly to wildlife, who mistake it for food. Recently, for example, a young whale washed up on shore with 88 lbs (40 kg) of plastic in its stomach, dead from starvation and dehydration.
• Plastic pollution becomes more toxic over time, absorbing chemicals such as persistent organic pollutants.

If we drastically reduce the amount of waste produced in the first place, these problems are also drastically reduced. Going Zero Waste means taking power into our own hands.

The how-to

Zero Waste may sound daunting, but Johnson explains, “It works when it simplifies your life, not when it complicates it.” By opting out of rampant consumerism, living with less waste saves a considerable amount of money and time, and it lowers stress. The key is finding what works for you. Johnson uses baking soda as an example: it’s a Zero Waste, safe, cheap, and readily accessible product that can be used for a multitude of things, including deodorant, toothpaste, housecleaning, and recipes.

Johnson’s website, zerowastehome.com, offers a “bulk finder” so you can find nearby refill stores. Health food stores typically have wonderful bulk sections and also carry excellent Zero Waste-friendly goods.

The important thing to keep in mind is that you don’t need to be perfect. It’s okay to make mistakes, go slowly, and develop your own system based on what’s available to you and what you find easiest.

What’s the circular economy?

In a linear economy, raw resources are used to produce products and packaging that will ultimately be thrown “away.” In a recycling economy, some materials are reused. However, to ensure we don’t run out of resources, our economy should be circular, meaning that nothing (or as little as possible) ends up as non-recyclable waste.

This often goes together with extended producer responsibility, in which companies are held responsible for the product or packaging’s “end of life.” Examples include retailer take-back and recycling programs.

Follow the 5 Rs

Feeling inspired? These are Johnson’s five steps to Zero Waste. They should be followed in order, with recycling and rotting as a last resort.

1. Refuse what you don’t need, as every item that we take or purchase sends the signal to companies to produce more of it. She suggests developing a phrase you feel comfortable using, such as “No thank you, I don’t need it.”
2. Reduce your waste and possessions. The less you have, the less you have to store, care for, and clean.
3. Reuse items rather than using disposables—try these simple swaps.
4. Recycle and read up on the recycling rules in your municipality, as every city is different.
5. Rot (a.k.a. composting) your food scraps and other biodegradable items.

Learn more

Bea Johnson’s website (zerowastehome.com) and book (Zero Waste Home), which she urges people to pass on to friends, therefore creating less waste!

Anne-Marie Bonneau, “Zero Waste Chef”: zerowastechef.com
Zero Waste Canada: zerowastecanada.ca
Story of Stuff: storyofstuff.org
Environmental Defence: environmentaldefence.ca/campaign/ending-plastic-pollution

Tiny but deadly

Microplastic refers to tiny plastic pieces. Sources include synthetic clothing (tiny plastic pieces come off in the wash), plastic microbeads in some personal care products, and glitter, as well as larger plastic pieces breaking down into small bits. They enter our waterways and work their way up the food chain to us: a new study shows we consume 5 g of plastic every week—that’s a credit card’s worth!

Going Zero Waste might just be the only New Year’s resolution I’ve managed to stick to, and that’s because I’m doing it in reverse: rather than starting perfectly and stopping when I slip up, I’m starting small and building new habits, one by one. The good thing is that you don’t have to wait for the new year to start. Will you join me?

Follow Leah Payne’s imperfect Zero Waste journey at leahstellapayne.com and instagram.com/leahstellapayne.

Recovery from an eating disorder can be many things: scary, stressful, empowering. For the Ferguson family, this tumultuous time was also a catalyst, instigating a ripple effect of health and healing. This daughter, mother, and grandmother team joined forces, adopted a vegan lifestyle, and are now bringing their inspiring philosophy to the public with their new plant-based café.

The day that changed everything

The memory of the day Alysa Ferguson’s teenage daughter, Daylana, approached her about her disordered eating is still vivid and painful. It was the August before she entered grade 9, and Daylana didn’t like the way eating was taking over her everyday life.

Realizing the severity of the situation, Alysa acted fast, seeking counselling. The counsellor then referred them to a pediatrician. When the medical test results came back and revealed that Daylana was at high risk of a severe cardiac incident, she was pulled out of school and taken to a hospital for specialized treatment.

The path to wellness

Reflecting on this intensive treatment, Daylana admits it was extremely challenging to be so closely monitored. Even bathroom visits and time spent walking were restricted. Still, “it was like a weight of responsibility was lifted.”

After being discharged, Daylana began to examine her life, her values, and her goals. She didn’t want to give up on her original objective of wellness and knew there had to be a better way to get there. She asked herself, “What do I believe in? How can I feel good about what I’m doing?” The answer she came to was to adopt a plant-based lifestyle.

Afraid this would lead to more restrictive eating and an unhealthy fixation on food, Alysa was against the idea at first. But she made a deal with Daylana: “Show me how you’ll do this in a healthy way.”

And that’s what Daylana did. The next day, she presented her mother with a full report detailing exactly how she would adopt a vegan diet in a healthy way—including recipes, grocery lists, and costs. Surprised and impressed, Alysa decided to dive right in alongside Daylana.

A new passion, and a new project

The mother-daughter duo sought the advice and help of professionals every step of the way, speaking with a naturopath and sports nutritionist to ensure they were obtaining all the important nutrients.

Soon, Alysa’s mother, Eileen (“Nona”) joined in. Due to her own health challenges, Eileen wanted to nourish her body with healthy, whole foods, and make wellness a priority. The duo became a trio.

“It’s food that brought us together,” Alysa explains. But now their ways of thinking about food are completely different. “Rather than thinking about a meal as meat, starch, and vegetables, we consider the meal as a whole.” Their new diet is globally inspired and full of new traditions. For example, each Christmas, they cook food from a different culture.

Daylana still fights against the stigma of the word “anorexia.” “It’s not who I am,” she explains. “Labels such as ‘anorexic’ tend to put people in a box. I don’t want people to treat me any differently or walk on eggshells around me.”

She certainly has a lot to be proud of. This year, Daylana graduated from high school, with plans to become a sports nutritionist. She’s done work experience with Erin Ireland, connected with influencers via social media, continued her athletics, and worked alongside her mother to help bring their vision of opening a restaurant to life.

When she speaks, Daylana sounds like someone much older and wiser. “I realize that if I hadn’t been vulnerable, I would have missed out on so many amazing people and experiences that have come into my life.”

Down 2 Earth Plant Parlour will be opening soon in  Langley, BC. The plant-based café will serve the community delicious foods and a whole lot of heart.

3 tips for promoting a healthy lifestyle—and mindset

It’s important to promote healthy living to our children, without a focus on weight.

1. Beware of weight-related comments

Daylana recalls several instances in her childhood when people mentioned her weight. Alysa adds, “We may not realize it at the time and think that kids don’t ‘hear’ everything, but they do, and it sticks with them for a long time.”

2. Promote appreciation for food

Teach kids where food comes from, for example, by building a little garden together. “Starting at a young age, children can watch something grow, see progress, and in turn feel good about what they’ve done,” Alysa says.

3. Cook together

“The more time we can spend in the kitchen together as a family, the better,” says Alysa. It’s also an “opportunity to connect with children and check in on how things are going in their world.”

Concerned someone has an eating disorder?

If you think that you or someone you know may have an eating disorder, it’s important to reach out and seek help. Contact your doctor or a qualified therapist, or reach out to a specialized organization such as the National Eating Disorder Information Centre.

As Alysa says, “No one is alone in this. Although not many people talk about the issue of disordered eating, it’s very common—honestly, probably too common.”

Alysa offers the following suggestions for reaching out to someone who may be suffering from an eating disorder.

Make yourself as approachable as possible

Daylana says, “From a young age, my mom has always had that approachable feel, and I always knew that I could tell her anything without being judged.” Says Alysa, “I’ve always been very honest with Daylana about everything. We strived to have open, honest conversations.”

Suggest options to open up conversation

Alysa found conversations in the car with Daylana worked well. “These conversations are unique because you don’t have to make eye contact. It’s a safe time for them to open up and share what they may not in a face-to-face conversation.”

If you’re unsure if someone has an eating disorder, going out for a bite to eat may offer confirmation. Take note: are they eating? Are they really present in the moment/conversation or do they seem distracted by the thought of food?

Vegan kids, vegan families

Research shows that a vegan diet can be a healthy option for all stages of life, if done correctly. Is your child expressing an interest in eating only plant-based foods? Here are Alysa’s top tips:

• Rather than shutting the child down right away, take the time to do some research—both pros and cons—and even take the time to do that research together, as a family.
• If this may be a lifestyle that interests you, transition slowly and then eventually try a few weeks/months of following a plant-based diet to assess how you feel.
• Build a healthy pantry: take time on the weekends to make some quick and easy sauces, dips, and other staples that can provide ease during the week ahead to avoid grabbing less healthy options.

If you decide to follow a vegan diet, check regularly with a health professional to make sure you and your children aren’t missing out on any of these important nutrients:

• protein
• fibre
• omega-3s
• iron
• zinc
• iodine
• calcium
• vitamin D
• vitamin B12

Shift the focus from body weight

Alysa and Daylana urge people to reconsider the way we speak to one another and shift the focus away from the topic of body weight.

“There is no ‘right’ way to approach this, as different things trigger different people,” cautions Alysa. But she feels that people need to be aware of how they greet one another.

Warns Daylana, “Comments such as ‘You look so healthy’ when a person has lost weight can be harmful.”

“Acknowledging one’s inner achievements/beauty is far more rewarding than commenting on their external appearance,” Alysa adds.

Alysa suggests asking open-ended questions, such as “You’re looking so happy these days! Tell me what’s making you so happy in your world?” rather than “You’ve lost weight—you’re looking good!”

Leah Payne is a writer, editor, blogger, and mom who regularly contributes to alive. leahstellapayne.com; instagram.com/leahstellapayne; cedarhillcreative.ca