“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.

In the last three years of Marc-Olivier Brouillette’s nine-year professional football career, his energy levels shot up, his recovery between workouts improved and, overall, he felt amazing. What changed? He gave up meat and animal products. His only regret is that he didn’t go plant-based six years earlier.
Now, he’s retired from football and working for a Montreal law firm while training for triathlons. His dietary needs have changed, but he’s still a poster child for plant-based athletes.
Brouillette starts the day with a superfood smoothie, and he and his wife have kept up their love of bowls: chickpeas, tempeh, lentils, and tofu overtop a changing bed of grains with vegetables.
In a Q&A with alive, Brouillette opens up about his plant-based journey, raising children on plant-based food, and how going vegan has helped him on and off the field.
 

[Q] Why did you decide to go plant-based?

[A] When my wife and I started dating, she’d recently transitioned from vegetarian to vegan. Obviously, that presents some challenges in a relationship when one person is cooking for both. So, I began by eating whatever she was making, because she’s a great cook, and I’d throw on a chicken breast or a side of meat under the assumption that I had to get those grams of protein in me or I’d waste away.

I started doing research into the benefits [of] from an athletic perspective. After being convinced by everything I read, I figured I’d give [plant-based] a shot. I almost immediately felt the effects. My body fat percentage was going down and my strength and muscle mass were going up.

[Q]So, going vegan was an athletic performance decision?

[A] It started as a performance-based health decision, but I think as you immerse yourself in it, you become more conscious of the environmental and animal cruelty.

[Q]What supplements do you use?

[A] B12, iron, and vitamin D. As an athlete, I also supplement with creatine and branched-chain amino acids.

[Q]How do you balance the elements of your diet?

[A] I aim for a certain macro-distribution of fat, carbohydrates, and proteins, but I’m not going to restrict myself or freak out if I don’t hit those targets one day.

Sometimes I’ll measure my food and make sure I’m getting my one or two cups of brown rice, and sometimes I’ll pile onto my plate whatever I feel like eating. As long as you’re getting quality dense food, listening to your body and not overeating, there’s no reason to waste time and effort being too precise.

[Q]Did you gain or lose weight when you became vegan?

[A] Weight wise, I stayed the same. During my playing days, I lost about two pounds. When I stopped playing football, I did lose weight, but that was on purpose: it’s a lot easier to run 20 km when you’re not carrying around an extra 15 pounds. I think I eat less now, but I just listen to my body.

[Q]What’s your pre-run meal or snack?

[A] Usually, because of the demands of work and family, I’m out the door around 5 am to get my workouts in, so I’ll eat a big meal the night before. I like a big bowl of slow-digesting oats. It gives me a lot of energy when I get up in the morning, and I’m not out there trying to run with a gut full of food.

Once I’m back and [it] I won’t wake people with the blender, I’ll throw together a smoothie with some berries, bananas, superfoods like chlorella and spirulina—anything we have in the house. That’ll be my first real meal of the day. It’s a smoothie in the 800- to 1,000-calorie range, given what I burned on the run or the bike ride that morning.

[Q]Not all alive readers will be training for a triathlon, but what’s your daily calorie intake?

[A] I’m usually between 3,500 and 4,000 [calories]. I still manage to burn quite a bit of fuel working out in the morning.

[Q]What do you tell people who ask what you do for protein?

[A] Especially the people I know who work out hard and spend tons of money on big jugs of whey protein, I’ll tell them: “Did you know that whey protein used to be thrown in the garbage?”

When milk was being made, somebody had the bright idea of repackaging this stuff they’re throwing out and telling people they need a bunch of protein to build muscles. I’ve been plant-based for five years, and especially when I was playing, I had a solid build and probably ate around only 100 g of protein a day.

[Q]Do you use vegan protein powders?

[A] I have at least one scoop a day in my morning smoothie [of].

[Q]How has it been raising your kids vegan?

[A] My six-year-old daughter is vegan, when she’s with us. When she’s with her mother, she now eats less meat. My son, who’s almost two years old, has been vegan since birth; his daycare has a couple of kids who are completely vegan.

[Q]Favourite vegetable?

[A] Brussels sprouts. So many kids don’t like them, but if they’re cooked just right—in the oven with olive oil and salt—they’re fantastic. We’ll make a big batch of roasted vegetables, and that’ll last a couple of days.

[Q]Favourite fruit?

[A] Bananas. I think our household must go through about two dozen a week. They’re great to snack on for quick energy.

[Q]What do you do when you’re travelling?

[A] When I was on the road, about five years ago, there [often] weren’t many vegan options. Before arriving, I’d do some research. I think Happy Cow [vegan] is a great app no matter where you are in the world. Or I’d go to a grocery store [for] and have room service bring me a bowl of rice. I’d chop my own vegetables and open a can of chickpeas. I’ve never been in a situation where I had absolutely nothing to eat.

Fueling up

For quick energy, Brouillette and his wife make date balls with peanut butter, oats, chia seeds, and dark chocolate chips. He freezes them and then packs some with his training gear or eats a few before a second workout later in the day.

Testosterone, estrogen, and health stats for plant-based athletes

For men worried about how going plant-based could affect their testosterone (T) and estrogen levels, research shows you needn’t fear.

Testosterone

While total T levels may dip initially, it’s short term. Meanwhile, free testosterone will remain steady unless you’re on an extremely low-fat diet. However, a 2020 US study concluded that “a plant-based diet was associated with normal testosterone levels, levels that are the same as occur in men who eat a traditional diet that includes more meat.”

Estrogen

Worried about increased estrogen from soy? A meta-analysis of 38 clinical studies published in Reproductive Toxicology from March 2021 showed that neither soy protein nor isoflavones affect male reproductive hormones no matter how much soy is consumed. Time to stock up on tofu!

Struggles with body image, pressure to have a particular body type, and weight-based stigma are often thought of as women’s issues. But research paints another picture.
A 2018 study published in the journal Obesity found that 40 percent of the more than 1,500 male participants in the study had experienced weight-based stigma (either because they were underweight or overweight).
Other recent studies have found that men struggle with body image; one study found 10 to 30 percent of men show body dissatisfaction, and 69 percent of male adolescents were dissatisfied with their weight.
Weight gain may also have become more of a sore spot because of the pandemic. In a recent Canadian survey, nearly one-third of the participants had gained weight since March 2020.

How women, men, and boys compare when it comes to weight stigma

“For both men and women, there’s a pressure not to be overweight,” says Dr. Kaley Roosen, clinical and health psychologist in Toronto.

US studies show that 72 percent of media images and 77 percent of videos stigmatize those with obesity.

“But, for men, there’s also a pressure to be particularly fit, and often, fitness goes with masculinity. And that can look like a lot of different things, such as bulking up or having a trim yet muscular figure.”

Roosen adds that pressures for men may also increase with age. That’s because in their late twenties and early thirties, many must start thinking about and managing their weight, something they didn’t need to worry about in their younger years.

Boys may be particularly susceptible to weight-based stigma, says Roosen, because they’re going through puberty and may be dealing with bullying and being made fun of at school.

Health implications

Experiencing weight stigma increases odds for engaging in binge eating and lower self-ratings of health. Experiencing weight stigma and internalizing it (for example, blaming themselves) have been associated with more depressive symptoms and an increase in dieting behaviours in men.

Strategies for change and coping

In some ways, because the field has been concentrated on women, men are disadvantaged, says Roosen. For instance, for women there are many positive body-image role models on social media, something that is not as acceptable to men.

She suggests trying to avoid focusing on image and concentrate more on how your body feels, when you feel best physically and psychologically, and what your lifestyle preferences would look like when you think of friends or how to enjoy food.

Look inward first

Vancouver-based Abdulla Khatib, 29, currently on the Shopify legal team, considers himself a “student of life.” He’s a University of Toronto graduate and has worked in various areas, including tech, construction, and blogging.

Khatib grew up playing sports and being in shape. When he entered the modelling world in 2012, though, the pressure to have a particular physique intensified.

He responded to these pressures by first realizing that people were always going to have their opinions. Then he directed his focus onto what he had control over and what made him happy. This included being confident in what he was wearing and taking care of himself. It’s what he formed his world around.

“Based on my experience, anyone can probably benefit from directing their effort and energy to self-love as opposed to others’ opinions and trying to satisfy those,” says Khatib.

How to approach dieting healthfully

The necessary balance between self-acceptance and health looks different for everyone, says Brandon Gruber, an Edmonton-based registered dietitian. “We all have our own perspective about what self-acceptance and health means, which are very valid,” he says.

Losing ground in one area could present a learning opportunity

“Our journey of working on our self-acceptance and health might come in waves, which is completely normal,” says Gruber.

Gruber endorses a holistic approach when it comes to dieting

That involves focusing on how you’re fuelling your body, combined with movement and/or exercise, and being aware of your mental health. With this approach, you’re more likely to notice when you’re pushing yourself in an unhelpful direction.

There’s good reason to be cautious in your approach

Diets could lead to the adoption of disordered eating habits or a clinically diagnosable eating disorder. Warns Gruber, “Just like females, those who identify as men or boys can mask disordered tendencies as a diet or something related to sport or exercise.”

Idolizing a professional athlete or celebrity can create problems

When we attempt to emulate celebrities’ diets or bodies, this can become cause for concern. “We only see so much of the story when it comes to who we idolize,” says Gruber. Plus, there’s a lot of conflicting advice on the internet that could also skew our perspective.

Check in with a dietitian

To help you set up a diet plan in a way that protects your mental and physical health, you may want to consult a dietitian. They can ensure you’re not at risk for nutrient deficiency or any accompanying health risks that can emerge when you don’t know how to properly approach a particular diet, according to Gruber.

A knowledgeable dietitian has the skills to create an individualized diet plan. And, as Gruber points out, you can find a professional that takes a nonjudgmental approach. That person can help you find a diet that suits your lifestyle and sets you up for success.

You are a man. You may not always be “the man,” but being “a man,” historically, has come with expectations: being a provider and disciplinarian and possessing a strong body, a strong mind, and a stiff upper lip. Being a man is also associated with a greater chance of cardiovascular disease, mental health issues, and dying younger. Let’s change the narrative.

It’s biology, baby!

There are many preconceived notions of what a “real man” is. I’m not here to disparage masculinity, but it is important to challenge some of the conventions that contribute to negative health. Here are some outdated ideas about manhood that need some major updating.

Real men ooze testosterone

Testosterone (T) plays a significant role in the maintenance of physical strength in men over their lifetime; this is critical because greater strength is associated with lower mortality rates at any age.

Starting at age 35, the presence of T in the body declines by 1 to 3 percent per year (known as “andropause”) and is akin to the ironically named “menopause” experienced by women (which has nothing to do with men—go figure).

The good news is that decline can be slowed, and men can even increase their T through exercise. Exercises that can be performed in high volume and with a significant metabolic demand, such as squats and deadlifts, are most effective for boosting T levels.

Real men eat burgers and beers

Believe it or not, Canada’s Food Guide does not differentiate diets between men and women. That’s because the basic principles are the same. One of those principles? That processed foods are inordinately high in calories compared to nutrients, and often contain excess sugar, sodium, and trans fats, which are the bad boys of health. They feel good at the time, but they’ll just break your heart.

My advice is simple: choose from a wide variety of foods, directly from the source—before they’ve been processed and transformed beyond recognition. And for Pistol Pete’s sake, drink some water instead of a beer at dinner. Your body will thank you with better function and lowered risk of chronic diseases.

Real men bring home the bacon; women take care of the family

Long gone are the days of Ward and June Cleaver. In the last 50 years, the percentage of women represented in the workforce has increased by over 25 percent. That means a more balanced approach to domestic life.

You may want to escape to the man cave, but research shows that spending more time with your family is good for your mental and physical health, and good for theirs. Shockingly, this directly contradicts the result of quality time spent by Jack Nicholson with his family in The Shining (“Daddy’s home!”).

Real men don’t go to the doctor unless they’re missing a limb

For crying out loud, don’t rub dirt on it. A sprained ankle or sore back is one thing, but if you’ve got a mysterious lump, dizziness, or numbness and tingling, go see a doggone doctor.

Do you know why women live longer than men? Because they’re less likely to ignore their body’s warning signs, and let’s be honest, they do fewer stupid things, too. Fun sidenote: a study found lower 30-day mortality rates in hospitalized patients following treatment by female internists versus male internists.

Real men don’t cry (unless their team loses the big game)

According to registered psychotherapist Daryl Vineberg, “There is an enduring belief that men need to ‘hold it together.’ We have fears around ‘falling apart,’ because of what it might mean to both ourselves and others. But this robs us of the experience of reaching out for support and connecting to others in our vulnerability.”

One of my oldest friends, Paul Marlow, is the creator of Never Alone, a platform that demystifies mental health and offers tangible advice, real-world experience, and a place for people to connect over mental health care.

Men and mental health

I sat down with Paul Marlow, creator of Never Alone, for a Q&A session to gain some insight into the world of mental health fitness.

[Q]: Your platform, Never Alone, focuses on the importance of mental health by openly sharing your own journey. What steps have you taken to improve your own mental health? What was your first critical step?

[A]: Understanding the value of a well-crafted morning routine was critical to shifting my mindset. The understanding and patience to create a 45-minute routine allowed my brain to slowly wake up and feel ready to take on what was outside the front door, plus give me the confidence to dive in fully.

[Q]: You stress that addressing mental health issues is intentional and strategic. What resources have you accessed or might you recommend for someone looking to improve their own mental health?

[A]: All the resources I needed are at my fingertips: exercising (outdoors), eating well (fresh whole foods), meditating (downloading an app), journalling (pen and paper). I also chose to invest in weekly therapy; I recommend others look at it as an investment as well.

[Q]: What have you found to be the most beneficial to your physical health, while positively impacting your mental health?

[A]: I absolutely back daily exercise for aiding mental health. The biggest hurdle in connecting the two is setting too lofty a fitness goal with too few incremental goals to achieve it. To get the most, mentally, out of an exercise routine, you need to be realistic. All good things take time; value the process and celebrate any small wins. I just picked up rowing during the pandemic, thinking it was only a cardio workout. Boy, was I wrong! I’ve dropped pounds and gained muscle, but most importantly, I’ve gained confidence in myself.

[Q]: Is there a nutritional component to your mental health?

[A]: This was my last barrier to cross. Not until a year ago did I realize the damaging effect sugar had on my anxiety. Now I try to eat home-cooked meals with complex carbs and easily digestible options. I still live life and enjoy ice cream and cake occasionally, but I pick a time and place.

Marlow has built a supportive community of resources and advocates. You can follow him @TallPaulsLife for daily tips and resources!

If you’re half the man you used to be, due to health reasons that are within your control, you’re doing a disservice to yourself and all those around you. It’s not too late to become the best version of yourself. Eighty-four days is the average time it takes to make a new action a habit.

Over the course of your life, that’s nothing. And if you think that’s powerful, you should know that your actions can influence your partner and those around you; if you model positive self-care through diet, exercise, mental health, and wellness, they’re far more likely to as well.

Common micronutrient deficiencies in men

Want to add another health decade onto your life? A 2018 article in the journal Circulation identified five lifestyle factors that make a difference.

Eat a healthy diet—high in variety, healthy fats, proteins, fruits, and vegetables.

Exercise regularly—150 minutes of moderate to vigorous activity per week, including two resistance training sessions.

Consume alcohol in moderation—men should have no more than one drink per day.

Don’t smoke—or quit smoking as soon as possible; it’s never too late!

Maintain a healthy weight-to-height ratio—or body mass index (BMI) between 18.5 and 24.9.

Unraveling the production and life cycle of your clothing can inform more mindful choices that keep toxic fabrics off your skin and out of your life.

In this era of “fast fashion,” clothing makers are constantly turning out new styles at low costs and dizzying rates. This high-paced production is detrimental to both human health and the planet. Toxic fabrics now permeate the fashion industry, winding up in our closets, on our bodies, and in our landfills. However, by embracing a more mindful approach to our clothing, we can bring together healthier and more sustainable wardrobes.
For starters, here are some toxic fabrics to avoid.

01

Synthetic fabrics

Fabrics like polyester, nylon, spandex, and acrylic are created using manmade fibers derived from petrochemicals.  These fabrics undergo chemically intensive processing and are responsible for considerable offputs of carbon dioxide. Not only are synthetic fabrics made with chemicals that are toxic to humans, but they also offer less breathability than their natural fiber counterparts and have been linked to increased instances of dermatitis.

02

Semi-synthetics

Some fabrics, including rayon in its many forms, are made with cellulose fibers that are derived from natural materials like wood pulp, bamboo, and eucalyptus. However, these materials are considered semi-synthetic materials because of the heavy chemical treatments used in the process of making them into useable fabrics. This means that fabrics like bamboo and modal—sometimes lauded as more eco-friendly and natural options than synthetic fabrics—can actually be toxic fabrics as well.

03

Conventional cotton

While it may be naturally derived, conventional cotton also poses concern as a common toxic fabric among our clothing. Cotton accounts for an estimated 37 percent of fabric used in the textile industry. Alongside massive water consumption, the conventional cotton industry uses an immense amount of fertilizers and pesticides, creating pollution and introducing toxins into the cotton itself.

04

Treated with toxins

Outside of the harsh chemicals commonly used to make fabrics soft and useable for clothing, toxic fabrics are also created through dying and treatment processes used to make garments that are waterproof, anti-wrinkle, and anti-microbial.  These finishing treatments are often carried out using known carcinogens, including perfluorocarbons,  formaldehyde, some volatile organic compounds (VOCs), and heavy metals.

05

Long-haul fashion

Chemicals used in preparation for storage and shipping long distances is another way for toxic fabrics to find their way into our lives. Biocides, fungicides, and chemicals like formaldehyde are used to keep fabrics free from pests, mold, and wrinkles during shipping.

Now that we’ve covered some of the worst toxic fabrics, let’s get into friendlier options for your body and the environment.

06

Embrace the “slow fashion” mindset

Weeding toxic fabrics out of our lives requires us to consider the production and treatment of our clothing, from a fiber’s creation to the first time we put our hands on our new attire. Choosing long-lasting clothing over the latest trends, quality over quantity, is a key step to a “slow fashion” approach that minimizes waste and the toxic fabrics that are so prevalent within the conventional fashion industry.

07

Choose sustainably grown natural fibers

When buying new, take your time to find clothing made with natural fiber fabrics that are grown and processed using sustainable methods. These include fabrics like organic cotton, linen (made from flax), and hemp. While clothes made of these fabrics may cost more than those of fast fashion, they’ll not only be healthier for you and your skin, but also save money in the long run by lasting much longer.

08

Natural, nontoxic dyes and treatments

Look for clothing made with minimal, nontoxic processing and natural dyes. For example, when selecting clothing made of organic linen, look for naturally occurring colors such as ivory, tan, and grey. Similarly, materials made out of bamboo can also be a great option, but it’s important to be sure that the bamboo was sustainably grown and minimally processed using responsible and nontoxic methods.

09

Shop locally made

Fabrics and clothing made close to home save on the carbon footprint associated with transportation. Plus, buying locally made clothes minimizes the need to protect products from the vulnerabilities associated with long-distance shipping that may be mitigated with biocides, fungicides, and other chemicals.

10

Reduce, repair, and reuse

The textile industry has one of the highest turnovers of any industry in the world. Considering this, being as eco-friendly as possible and detoxifying our collective wardrobe goes beyond reading labels and shopping local. Driving the clothing industry toward less waste, use of nontoxic alternatives, and more sustainable practices means shifting our consumer demand to quality over quantity. This movement away from “fast fashion” can be accomplished by repairing the clothes we already have, prioritizing secondhand shopping over buying new, and using clothing until it is worn out.

Femtech delivers female-focused health technology that could transform women’s lives. Discover how it could support menstrual health, fertility, menopause, and more.

Ladies—wish you could buy eco-friendly, washable undies that hold the equivalent of four regular tampons or secretly pump breastmilk with a device that fits inside your bra?
Actually, you can. Thanks to femtech, these products are a reality.
Femtech refers to using technological innovation to develop apps, products, and services specifically to support women’s health and wellness.
If you haven’t yet explored femtech, you might be surprised by the many ways it could help make life a little easier.

Period care

Menstrual tracking apps make it simple for women to log their periods. Some apps also track period pain and heaviness of flow.

“The long-term health impact of heavy menstrual periods, particularly the risk of anemia, often goes unrecognized,” says Scott Chudnoff, MD, MSc, chair of the department of obstetrics-gynecology at Stamford Health in Connecticut. “Menstrual tracking apps can provide some insight into what’s actually happening in women’s cycles.”

Notably, menstrual pain affects at least half of reproductive-age women. Femtech innovators are taking a new look at this. For example, you can now buy wearable devices that use small electrical pulses to block menstrual pain signals.

Reproductive health

Gynecological exams can provoke anxiety and physical discomfort. One femtech company is working on a speculum covered with silicone and redesigned for a better experience during vaginal exams.

At-home tests for sexually transmitted infections—such as HPV (human papillomavirus), the top cause of cervical cancer—have become more common and give users more privacy. In many cases, you collect biological samples yourself.

So, are these at-home tests valid? “In studies done for the detection of HPV, self-collected samples show similar sensitivity to clinician-collected samples,” confirms Megan Fitzpatrick, MD, assistant professor of pathology at the University of Wisconsin in Madison.

Fertility tracking apps are another area of interest in reproductive health. Women may use the apps as either digital birth control or to help them get pregnant. But do your research first.

“One study found that the majority of the apps they reviewed were incorrectly using the science and data to predict fertility,” says Chudnoff. Apps that base fertility predictions primarily on your cycle length aren’t very accurate.

On the other hand, menstrual tracking apps that also require users to collect data daily on their cervical fluid and first morning body temperature are much more likely to accurately predict fertile times.

Pregnancy and post-pregnancy

Chudnoff anticipates we’re going to see more femtech emerge for remote monitoring during pregnancy. The COVID-19 pandemic has helped drive this.

Attention is also turning to improving childbirth.

“Women commonly experience tears between their vagina and anus when they give birth, which can contribute to future pelvic floor issues, such as incontinence,” says Brittany Barreto, PhD, executive director and podcast host at FemTech Focus, a nonprofit group empowering the femtech industry.

One company is testing a device to pre-stretch the vaginal tissues and pelvic floor muscles before a woman gives birth to help avoid damage.

In addition, employers are working to make life easier for breastfeeding women.

“Fortune 500 companies are providing women with a breast milk delivery service that ships the milk (appropriately chilled) overnight when a woman is travelling for work,” says Barreto.

Gentler birthing, please

Tears between the vagina and anus (perineal tears) occur in about 80 percent of women during vaginal childbirth. First-time moms are especially at risk.

Menopause and midlife

Breast health becomes top of mind as women age. Barreto says one femtech company has developed a saliva-based test for breast cancer detection, which is currently under clinical testing.

Another company has developed a hand-held, radiation-free device for early breast cancer detection by health care professionals.

Femtech companies are also looking at how to ease the challenges of menopause. An cooling bracelet to detect and fend off hot flashes is in development.

Chronic fatigue is also more prevalent in midlife women. One company has developed a wearable audiovisual device to balance the left and right sides of your brain and promote deep relaxation and sleep. Clinical studies are in progress.

Supporting older women

Some challenges that affect aging women, including urinary incontinence, are often overlooked and undertreated.

“Historically, women have accepted urinary incontinence as a normal part of aging,” says Chudnoff. “Now, I think there’s a lot more recognition that this is a problem that needs to be solved.”

Leaky?

Approximately 10 percent of all adult women have urinary incontinence. The prevalence jumps to 40 percent in women ages 70 and older.

At-home electrical stimulation devices that help retrain pelvic floor muscles to reduce urinary urgency and leaks are now available.

Heart disease is also overlooked in some women. Heart disease increases in aging women as they lose the protective effects of estrogen at menopause, says Fitzpatrick. In fact, heart disease is the leading cause of death in women.

One company is working on embedding electrocardiogram technology into a bra. Ultimately, this could lead to better, more personalized cardiovascular care.

Fired up for femtech?

If you find a femtech company or product that interests you, sign up for updates on products currently in development.

Some companies offer opportunities to participate in clinical trials that test the products. You may also be able to help by completing surveys to guide product development.

For femtech products already available, check with your health care practitioner and consider trying them. Some offer generous return policies, so you can make sure the products are right for you.

Be open minded, but well-informed

Even if you’re in the target market for femtech, it’s easy to become stuck in the status quo.

“Many women don’t realize they need femtech or that their life could potentially be better,” says Brittany Barreto, executive director and podcast host at FemTechFocus. Once you try some products, you may wonder how you lived without them.

That said, it’s important to be an educated consumer.

Consider:

Privacy: How is personal data that you share electronically handled? Is the company selling your data to advertisers or other third parties?

Efficacy: “Make sure femtech products are adequately tested and evaluated,” says Dr. Scott Chudnoff, MD, MSc, at Stamford Health. “Your health care provider can help you determine this. User testimonials aren’t nearly as reliable as controlled clinical trials.”

Customer service: How responsive is the company when you send an inquiry? What is the company’s return policy and warranty?

What are the factors that contribute to a sustainable garden? If you’re avoiding the use of chemical fertilizers and pesticides, that’s a great start. But gardening sustainably goes far beyond this by adopting a whole systems approach. Find out what this means and how you can practice sustainability.

It seems obvious that gardens would be sustainable. After all they’re teeming with plant life, and what’s green has got to be good, right? Well, maybe…
Sustainability means that, as we meet our needs today, we ensure genertions to come can meet theirs as well. It’s a pretty fundamental and logical ethic for conducting ourselves!
So, how do our gardens measure up? If you’re going organic by avoiding the use of chemical fertilizers and pesticides, that’s certainly a good start. But gardening sustainably goes beyond the avoidance of chemicals, to taking a whole systems approach and being deliberate about choices each step of the way.

01

Right from the start

Does it really matter where your seeds, bedding plants, or shrubs come from if your plan is to raise them organically once you get them? If they haven’t been adapted to a climate like your own or chosen for diverse traits, they’re not apt to thrive without undue coddling or chemicals. And remember, we’re thinking big picture here. Are huge tracts of sprayed seed stock or a few giant companies entrusted with seed genetics really sustainable sources?

Quick win

Prolific gardening author and columnist Marjorie Harris warns it’s a waste of money to buy cheap plants—quality sources will pay off in the end. But that doesn’t mean you can’t stick to a budget by getting perennial cuttings from a neighbor or attending a local seed swap.

Go long

Save some of your own seeds from year to year and create locally adapted varieties.

02

Keeping the roots in good health

Both literally and figuratively, soil is at the root of plant wellness. Two strategies are key here:

• Disturb the ground as little as possible so as not to damage the intricate microbiology.
• Keep it protected with mulch or cover crops.

Quick win

Cover bare earth with a mulch of leaves, weed-free straw, wood chips, or herbicide-free grass clippings. A living mulch like clover makes a good ground cover in pathways or between plants; plus, it releases nitrogen when you trim it down. Or try sowing a cover crop like ryegrass, field peas, or buckwheat in the fall.

Go long

Invest in hardy perennial plants, like berry shrubs and asparagus, which require no annual soil disturbance.

03

The right garden nutrients

Plants require nutrients, of course, and each season they pull these out of the soil to feed their new growth and fruit. A healthy ecosystem endlessly cycles these nutrients through animal droppings, decaying plant matter, and soil biology.

By contrast, in our gardens we lose much of that fertility by shipping it off in our green bins or flushing it down the toilet once it passes through us. If we have sustainability in mind, we’ll look for ways to hold more of those nutrients on site and replenish the soil naturally.

Quick win

Make your own compost, sending only unwanted organics like meat bones or pet litter to the municipal facility. You get quality control and avoid needlessly trucking fertility off your property.

Go long

If your local bylaws allow, consider incorporating small animals like chickens or rabbits into your system. Their manure, when properly handled, becomes rich plant fertilizer.

04

Waste no water

Water is both essential and precious, so how do we ensure there will always be enough to go around? Choosing well-adapted plants, enriching the soil so it can hold more water, and mulching to reduce moisture loss are all good places to start.

Harris advises us to “use water really carefully,” with hand-watering being the surest way to do this. Harvesting rainwater makes use of a freely available resource and puts less strain on limited municipal water supplies and infrastructure.

Quick win

Install a rainwater capture system. Keep it small and simple or go big by tailoring it to your rainfall potential and needs (try the tools at harvestingrainwater.com) or having it professionally installed.

Go long

Plant along the contour lines of your site (lines formed by following a single elevation across your property) so your plantings will passively catch and retain water as it flows from higher to lower elevations.

05

Plant a variety of species

If our aim is a garden that can continue to fill our needs without depleting our common resources, it really needs to maintain its own balance to some degree just like a healthy ecosystem.

Encouraging a diversity of species—plant, insect, microbe, etc.—on our site is just the way to do this. Including plenty of perennial and native plants in the mix also makes for a hardier community since, as Harris writes, “A garden with nothing but annuals is not sustainable, nor is a garden with only exotics.”

Quick win

Plant flowers such as Phacelia, chives, and Angelica to attract pollinators and beneficials, and apply mulch to keep the soil microbes happy while providing habitat for spiders (voracious insect predators).

Go long

If local bylaws allow, consider beekeeping for increased pollination in your garden and neighborhood (plus the reward of sweet honey!).

06

Rethinking your garden

Once you adopt the mindset of sustainability there’s really no limit to what you might rethink. For instance, should a trip to the garden center factor into the overall sustainability of your garden? Sure, why not?

If you’re able to put a basket on your bike and cycle to your destination instead of driving, so much the better. You’ll have gotten fresh air and exercise, shopped local, produced zero emissions, and maybe bumped into a neighbor along the way. That’s a garden practice I think we’d all be happy to sustain!

07

Pro tips for sustainable gardening from Marjorie Harris

Do

• Accept your site and work with what you’ve got (soil type, for instance).

Don’t

• Use peat moss—it’s sterile (contributes nothing to soil life) and non-renewable.
• Use a leaf blower—it blasts away your good topsoil, compost, and mulch (while burning gasoline).

08

Stock the shed

Look for the following supplies for your sustainable garden.

Open-pollinated seeds: These include many heirloom varieties and will “breed true,” meaning the seeds can be saved from year to year.

Fertilizer: Naturally derived sources are useful, like fish or seaweed fertilizer, worm castings, bone and blood meal, or well-rotted manure from a clean local source.

Materials for bat and mason bee boxes: Build from a kit or scrap lumber to provide habitat for these beneficial species.

09

Support your plants

Plant supports: These can include natural materials that are biodegradable, such as bamboo stakes and hemp or cotton twine; salvaged items, like shoelaces or an old gate; or materials built to last, like a wrought iron trellis.

Pest controls: Start with a cloth row cover as a physical barrier; benign caterpillar pesticide Btk (Bacillus thuringiensis kurstaki); or a spray bottle for targeting pest outbreaks with homemade soap solutions.

10

Hand tools

The metal in garden tools is non-renewable and requires mining, so rather than picking up cheap ones that will bend, break, and be discarded, invest instead in a small number of well-made hand implements—bypass pruners, trowel or hori hori knife, long-handled weeder, rake, and spade.

The immense pressure teen girls face to look a certain way can lead to challenges such as eating disorders, depression, or lower self-esteem. Luckily, promoting positive embodiment sets the foundation for teens to have a more positive relationship with their body.

Like most toddlers, my two-year-old daughter loves everything about her body—from its fascinating reflection in the mirror to all the amazing things it can do for her. She delights in her favourite foods, dances like nobody’s watching, and doesn’t care if her hair is messy (much to my own chagrin).
Sadly, I know this joyful embodiment will be threatened as my daughter enters her teens. The pressure to fit an unrealistic beauty ideal weighs heavily on young women, as they’re bombarded with messages from social media, peers, and even their parents that they’re not thin, beautiful, or fair-skinned enough.
According to Dr. Jessica Alleva, an assistant professor of psychology and body image researcher at Maastricht University in the Netherlands, “The way girls feel about their appearance has an enormous impact on how they feel about themselves as a person.”
When this feeling is negative, it can lead to challenges such as disordered eating, depression, lower self-esteem, and even withdrawal from important activities including seeing friends, participating in class discussions, or trying out for a team.

Fostering positive embodiment

A recent survey of more than 5,000 girls aged 10 to 17 from across the world revealed that seven out of 10 believe too much emphasis is placed on beauty as a source of happiness. In other words, although helping girls love their reflection in the mirror is a worthy goal, it’s also time to transcend this hyper-focus on appearance.

Promoting a concept known as “embodiment” (or how we feel “at home” in our bodies, regardless of what we look like) is a good place to start. Dr. Erin TeWinkel, a naturopathic doctor from Toronto who specializes in teen health, says that when we promote positive embodiment from a young age, it sets teens up for success.

“For the rest of their life, they’ll know what it’s like to have a healthy, functioning body and how to listen to their body’s needs,” says TeWinkel. “They’ll have this empowerment that ‘my body can do amazing things, and these are ways I can nourish it and fuel it and be successful in it.’”

Toward positive embodiment

These strategies can help girls along this path (and are great for women, too).

Focus on function

Homing in on what our bodies can do—such as going for a walk, eating and digesting food, or giving someone a hug—is one of the best ways to build body positivity, says Alleva.

Tip: Try journalling every day about something positive your body did—a recent study found that those who did so felt positively connected to and grateful for their body.

Practise kindness

When you criticize your weight or pick at perceived flaws in your appearance, it “not only makes you unhappy with your body, it also negatively impacts the people around you,” says Alleva.

Tip: Choose a group of peers who accept and appreciate you for who you are—not what you look like—and do things together that are not focused on appearance.

Do what you love

Doing things you enjoy—from listening to your favourite music to being in nature or practising yoga (which, a recent study shows, is linked to decreased self-objectification, or the tendency to evaluate your body based on how it looks)—connects you to your body in a positive way.

Tip: Part of a healthy routine includes physical movement, which experts agree is important for teens’ health. However, instead of exercising to lose weight, Alleva emphasizes the importance of finding an activity that brings you happiness.

Clean up your (social) feed

Although teens are unlikely to stop using social media any time soon, it’s important for them to recognize the unrealistic images perpetuated by social and mass media. Alleva says that, when young women intentionally follow body-positive media, it helps them develop a broader conceptualization of beauty and feel better about themselves.

Tip: TeWinkel recommends paying attention to how you feel when scrolling through your feed. If you’re upset or feel bad about your own body after looking at a certain account, it might be time to limit or unfollow their content.

Communicating with your teen

Few people arrive at parenthood with a perfect relationship with their body, and many unintentionally pass on their negative beliefs to their kids. The good news? While you work on your own journey toward self-love, there’s a lot you can do to ensure the messaging happening at home is body positive.

Model, model, model

Girls not only notice when mom goes on a fad diet or scrutinizes her thighs in the mirror but may also begin to mimic these behaviours themselves.

Tip: Eat together as a family as much as possible, which allows parents to model healthy eating attitudes and behaviours and has been linked to positive body image in young people.

Listen

Being a nonjudgmental ear is one of the most powerful things you can do for a teen who comes to you with body image concerns.

Tip: Although it can be tempting to jump right into problem-solving mode, body image researcher Dr. Jessica Alleva says it’s important to first “let your teen know that you’re there for them and you support them and love them regardless of how they look.” Importantly, she adds that solutions should involve helping girls love and accept themselves for who they are and to value their unique traits and achievements.

Comment mindfully

Naturopathic doctor Erin TeWinkel advises parents not to shy away from conversations about food and body image with their teens, adding, “You’re not going to hit it out of the park with one conversation; it’s the conversations that are happening over and over again that will make an impact.”

Tip: When discussing healthy eating, avoid labelling food as “good,” “bad,” or “forbidden,” or discussing weight or body shape (teens of parents who do so are more likely to diet or binge eat). Instead, focus on the importance of eating whole foods, using nutrition to make our bodies strong, and listening to our bodies’ cues for hunger and fullness.

Parents also play an important role in helping teens become critical consumers of media, asking important questions such as “Where do you think you get the message that you’re not good enough?” and “Why do you think everything on Instagram looks so perfect?”

The building blocks of teen nutrition

Naturopathic doctor Erin TeWinkel says that because adolescence is a time of “intense brain and hormonal development” teens need adequate amounts of the following nutrients.

Protein: TeWinkel says protein is the “building block for all the neurotransmitters in the brain.” Good sources include legumes, eggs, dairy products, tofu, and poultry.

Healthy fats, which are crucial for brain development, include foods such as avocado, salmon, walnuts, and flaxseed. TeWinkel sometimes recommends supplementing with omega-3 fatty acids, especially when fish is not a consistent part of a teen’s diet.

Iron is critical for teens’ learning, growth, and energy, and is especially important to monitor among menstruating teens or those who don’t eat meat. Heme iron comes from meat sources, while nonheme sources include dark leafy greens, lentils, and chickpeas; just be sure to consume these with vitamin C to aid absorption.

Complex carbohydrates include oats, quinoa, and whole grains. TeWinkel notes that carbs often get a bad rap but provide necessary calories for growing bodies.

Conditions including very painful or heavy periods, severe acne, sudden weight gain or loss, or unexplainable fatigue may warrant a visit to a health care professional to investigate potential nutritional deficiencies or other undetected issues.

Red flags

If you notice any of these potential signs or predictors of an eating disorder, have a conversation with your teen to let them know you’re concerned. Together, check in with a primary care provider or mental health professional for extra support.

• body checking (including compulsively stepping on the scale) or body avoidance (evading situations such as clothes shopping or looking in the mirror)
• dieting, skipping meals, or becoming secretive or irritable around food or mealtime
• sudden weight loss or gain, or preoccupation with food, weight, or calories
• signs of depression, including a consistently sad mood, irritability, less energy than normal, and loss of interest in previously enjoyed activities
• signs of cyberbullying or weight teasing, including becoming upset after being online; withdrawing from family, friends, or activities; or suddenly refusing to go to school

The stress-diabetes connection

Chronic stress, triggered by ongoing concerns about bodyweight and image, can cause other health concerns like fluctuating glucose levels which can add to the risk of developing diabetes later in life.