Caleigh Rykiss

Jolie and Pitt in November 2015. (Photo by Gregg DeGuire/WireImage)

So, by now you’ve heard about, read about and probably fell down a rabbit hole of “in memoriam” photo galleries dedicated to the Brangelina split. Yes, it’s the biggest split to happen in Hollywood, since…well, dare I say Brad and Jen? Of course before fact checking any of the details, everyone’s first reaction is to bring it back to where it all began – two thirds of the Jennifer Aniston love triangle.

Not surprisingly, it didn’t take long for the onslaught of memes, quotes and GIFs featuring Aniston celebrating, side-eyeing and smirking with captions like “karma’s a bitch” and “once a cheater, always a cheater.” And, sure – all those things may be true, but it seems that lost in the shuffle of the witty tweets and Rachel Green punchlines, is a sad reality. And I don’t just mean the dissolution of America’s most gorgeous couple – although red carpets will certainly be a little less interesting without the hope of a Brange appearance – I mean the dissolution of a family; a family with six children, no less. Six. 

ALSO SEE: Could Brad and Angelina’s divorce really be based on parenting styles?

I am a child of divorce – a few times over, actually – and let me tell you that no part of having your parents split up is pleasant. Even if both parties attempt to keep the kids out of it or promise to shelter them from the drama, the negativity, fighting, conflict and stress inevitably trickles down. The sound of tears behind closed doors. The nasty phone calls that echo through the home. The unspoken pressure to choose one parent over the other – even if it’s just about which one to hug first after a soccer game. It sucks, full stop. And that’s only the case with a mere “civilian” divorce – now, multiply that pain and suffering by about a million and that’s what the Brangelina kids are in for.

It’s been less than a day since news broke and already the vicious stories, rumours and statements have begun. The first story to come out of the divorce drama was a source demonizing Pitt and uncovering some unsavoury details about him as a husband and as a father. Apparently Jolie got fed up with his substance abuse and anger issues and filed for divorce in hopes of protecting the children (but no word on who’s protecting them from the fallout of having their dad hung out to dry in the public eye.) A few hours later came a statement from a source in his camp calling the allegations “a malicious lie.” Then, multiple reports claiming Pitt cheated with co-star Marion Cotillard and later word that Jolie is a controlling opportunist looking to get into politics. Let the games begin.

ALSO SEE: Parenting through a divorce: How to keep stress and sadness for children to a minimum

This kind of he-said, she-said back and forth is a normal occurrence in bitter divorce battles. What’s not normal: six kids being subject to the scrutiny of international headlines, magazine covers and news programs, not to mention millions of tweets, all with something nasty to say about their parents split. Don’t forget that Brad and Angie’s children span in ages from 8-15. They can read. They understand what’s going on. They will remember everything. Every word will stay with them.

So, before you go and write a post about how satisfying this split is, how good it is for gossip, or how happy you are that “beautiful Brad Pitt” is single again, just remember that Maddox, Pax, Shiloh, Zahara, Vivienne and Knox are real kids who are about to endure a pretty crappy time in their lives. Pitt and Jolie certainly don’t deserve a break from the court of public opinion, but their kids didn’t ask for nor do they deserve any of this.

Imagine slithering under rows of barbed wire fences, swimming with only inches above your head to catch a breath, crawling on the ground with 100 pounds of water on your back and dodging a field of electric wires carrying over 10,000 volts. No, this is not a scene from your worst nightmare; it is in fact just some of the obstacles athletes will face in this year’s Tough Mudder event. Yes, the nearly 12 mile course that features more than 20 different challenges is one of the most intense, grueling and hard-core competitions around. If you’re about to take the Tough Mudder challenge, have no fear, we have the must-follow tips and tricks to survive the course and have a blast doing it.

Daniel Ocean

Warm up

One of the biggest culprits of injury – on and off the course – is going into physically demanding exercise cold. To prime and prep the muscles before the race, start with dynamic stretches like leg and arm swings, hip rotations, gentle back bends and chest openers. Once the body is loosened up, warming the muscles is key. Canadian lifestyle influencer, personal trainer and Mudder competitor, Daniel Ocean, explains his go-to warm-up before the competition involves some basic low-impact exercises, “My favourite moves to get the body warm are walking lunges, jumping jacks, walking toe touches and knee grabs.” As for how-long you need - the rule of thumb is, you always want to warm up for the equivalent of 10 percent of your total workout time. That means before the Tough Mudder course, you’re looking at least 20 minutes of movement and stretching.

Train the mind

One of the biggest challenges where Mudder is concerned is the fear factor. I mean, it’s understandably tough to wrap your head around the possibility of getting shocked, scraped and well, really dirty; making the mental preparation as important as the physical. Some competitors swear by visualizing themselves successfully going through the tough challenges to help manage their anxiety. Ocean says the biggest mental block for him is maintaining focus during the course that can take up to 4 hours to complete. “I find gruelling activity to be more mental than anything, so familiarizing my body to long sessions is key to my preparation.” Leading up to the Sept. 10 race, Ocean lengthened his endurance workouts, hoping to train his mind to stay on track, literally.

Feel the burn

Mental toughness aside, getting the body physically in shape is also obviously a top priority. The Tough Mudder’s resident coach, Erock, gives an easy to follow guide for course-training. He suggests  five rounds of the following routine: 800 metre run, 10 pullups (partner assistance encouraged), 25 alternating lunges, 20 dips, 20 pushups (from toes or knees), and 50 mountain climbers with a three minute rest in between each round. For Ocean, his main focus is the core, explaining, “People forget how paramount core strength is to the functionality of the entire body. The strongest legs and the most powerful lungs won't save you. A weak core will lead to fatigue and imbalance which will quickly lead to aches and total body fatigue. Work that core! Not just abs, 360 degrees around.” This means not just performing crunches but lots of stability moves like planks, v-sits, Russian twists and leg lifts.

Run your Race

One of the best things about the Tough Mudder challenge is the diversity of the people running it. Old and young; tall and short; experienced or not – there is a huge array of competitors who face the obstacle course. But, this can also pose a safety issue if people of different levels and abilities try to compete with one another. Ocean’s advice – do you! “I think the most important thing is just to go at your own pace. You always want to push yourself but you don't want to kill yourself!” To encourage this attitude the Mudder team puts absolutely no emphasis on finish times or medals and instead celebrates teamwork, comradery and the achievement of completing the course.

Eat right

Even though your nerves may be telling you not to eat anything at all – nutrition before and after competing is incredibly important. Beforehand a healthy dose of good carbs will give you the boost energy you need to get through the different challenges. (Remember: carbs=energy, people!) Ocean agrees admitting, “I like my fruit and starchy carbs. I’ll usually go for a banana with some whole wheat toast and peanut butter.” As for afterwards, the body needs to repair and that means protein, protein, protein! Oceanopts for a Genuine Health Proteins+ shake as his go-to protein source, post-course.

Gear guide

The clothing you wear can actually make or break your experience. You don’t want to wear anything bulky, any materials that can get stuck in the fences or anything that will weigh you down in the water. Ocean stresses the functional component of gearing up for race-day, “I’m likely going to wear some fitted compressions shorts and loose fitting tank top for maximum mobility.” As for footwear, participants want to opt for shoes that are appropriate for both functional, agile movements and also distance running. Ocean’s suggestions, “I recently started using the Nike Metcon3 Training shoe which has a great support sole for dynamic movements. Helps keep your footing secure and sturdy. The Adidas Ultra boost is comfort to the max too. We'll see what I decide to go with Saturday morning.”

Don’t forget the swagger

I’ve never been antisocial. I’m certainly not considered an introvert. I’m also (generally) not rude. But we all have moments (or days or weeks) when we just want to keep to ourselves. 

Whenever I want to keep interactions short or eliminate the opportunity for conversation – whether it’s with my Uber driver, my barista or my coworker, I wear headphones. Full disclosure, I don’t even have music on my phone (I’m still an iPod enthusiast) – in these instances I put the headphones on specifically to be left alone. Generally speaking, people get it, and respect my wishes -- proving that this is universally understood to be the sign for,“Please leave me alone.”

Or, at least I thought it was universal. There seems to be one person in particular who didn’t get that memo. His name is Dan Bacon and he’s a self-proclaimed dating coach out of Australia who is making waves (and a ton of memes) for an article he posted on his website TheModernMan.com called, “How to talk to a woman wearing headphones.” Like most, when I saw the headline lighting up my Twitter feed, I thought, “This has to be a joke, a parody, a punchline.” Guess again. This guy is for real and this article is absurd.

This piece of journalistic brilliance gives single men, looking to find a woman, a literal step by step guide for navigating this situation. Have a read for yourself:

1. Stand in front of her (with 1 to 1.5 meters between you).

2. Have a confident, easy-going smile.

3. If she hasn’t already looked up at you, simply get her attention with a wave of your hand. Wave your hand in her direct line of vision so she can see it and say, “Hey, how’s it going?” She most likely won’t hear you say that, but it’s just a way of showing her that you’re trying to talk to her.

4. When she looks at you and gives you her attention, smile, point to her headphones and confidently ask, “Can you take off your headphones for a minute?” as you pretend to be taking headphones off your head, so she fully understands what you mean.

This is just one of many nuggets of genius advice that is woven through the article. Sarcasm aside, after reading it in its entirety I had a few puzzling questions. 1) Who are the poor souls who actually take this seriously? 2) Doesn’t the author have a mother, sister or friend who can educate him on the ABCs of respecting women. And 3) why hasn’t Bacon written a follow-up piece titled, “How to deal with getting multiple restraining orders”?

Countless rebuttals are circulating, informing Dan, and anyone else who might be confused on the issue, about how wrong not just the article is but the entire premise is in itself. The consensus among most women, and socially intelligent human beings in general is: How do you talk to a woman wearing headphones? YOU DON’T! If a woman is wearing headphones, she wants to be left alone. In my opinion, if you have to wave in front of a woman’s eye line to get her attention, the only thing you should be telling her is her shoelace is untied.

Bacon’s misguided and archaic perspective is that all women are just waiting around for a man to take initiative and strike up a conversation so she can fall hopelessly in love – or in bed – with him. In his words:

Of course, not all women are open to being approached because not all women are single and looking.

However, if a woman wearing headphones is single and hoping to meet a boyfriend (or even a new lover), she will usually be happy to take off her headphones to give you an opportunity to create a spark with her.

OK, so the only way a women is not open to being approached is if she is not single? WRONG! FYI: Just because a woman is single does not mean that she is a free-for-all pick up target. Just because a woman is single does not mean that she wants to interact with a creepy guy who lacks social awareness, acts like an entitled sexist pig and takes advice from a dating coach. End of story.

All this is not to say that there is never a time when a man and a woman can strike up a conversation and hit it off. In fact, it happens all the time and let’s be honest, it’s the dream to be able to meet in an organic, spontaneous kind of way. But, these interactions must take place in a mutual, respectful and natural manner. There have to be cues on both sides that indicate there’s interest in conversing. I can’t believe I even have to highlight these very basic rules of engagement. But, alas, here we are. #SMH

Dan Bacon –- if you’re reading -– remember, women have standards, minds of their own and are not waiting for your weirdo clients to come wave a hand in their face so they can be saved from the agony of being single. I’m not a dating expert nor am I a career expert, but in my humble opinion you either need to consult with a female friend on all relationship advice moving forward, or it might be time to look for a new career.

Let us know what you think by tweeting @YahooStyleCA.

(Instagram/voguebrasil)

Ever since the Olympic closing ceremony last week, I’ve been in withdrawal. The fierce competition, 24-hour programming, the highs and the lows, the drama -- I miss it all. The only thing keeping me going is the fact the Paralympians will take center stage in Rio in just a few weeks. But, apparently not everyone feels as excited as I do for the next installment of Games. 

According to reports out of Brazil, Paralympic sales are at an all-time low. In attempts to boost attention, Vogue Brazil teamed up with the Paralympic committee for a photoshoot to promote the Games and draw attention to the athletes. 

Sounds like a great idea, right? What better way to bring some press to these amazing athletes than to do a glamorous shoot for the most prestigious fashion magazines in the world? But, instead of using the actual athletes, the spread featured able bodied Brazilian actors who were Photoshopped to appear as though they had a disability. 

Yes, you read that right. The limbs of soap stars Cléo Pires and Paulo Vilhena were digitally altered to mimic the real bodies of Brazilian Paralympians Renato Leite and Bruninha Alexandre. 

I’m sorry, what?! 

You have beautiful, accomplished and available athletes to shoot (yes, Renito and Bruninha were on hand for the photoshoot) but you choose instead to go with imposters? What is the messaging supposed to be, here? 

Like many, my head was exploding just trying to rationalize this. Not surprisingly, the Twitterverse immediately erupted with passionate outcry for this insulting misstep. Vogue Brazil’s response: some weak justification that they didn’t actually put this shoot together, they just featured it, and that this was an attempt to support the Paralympic games by bringing in famous faces.

"We knew it would be a punch in the gut, but we were there for a good cause," says the magazine’s art director. 

To add insult to injury, the caption that accompanies the spread is, “We are all Paralympians.” 

Actually, we aren’t. 

We can support the Paralympics, we can root for the athletes and we can definitely admire them, but we are not all Paralympians. We don’t know the dedication it takes to get to the highest level of athletic achievement, we don’t know the struggle these people have gone through in their lives to live with a disability and we don’t know how they may have been treated at a young age for being different than the other kids. We are NOT Paralympians and these famous soap stars are certainly no different. 

The statement in itself takes away all the merit and prestige that is earned by actually being a Paralympian.

A photo posted by Renato Leite (@renatoleite10) on Aug 24, 2016 at 8:20am PDT

As I sat back and tried to digest this news I realized this wasn’t the first time I’ve felt grave disappointment in the media for how they ignore and marginalize minorities. In fact, Hollywood has been perpetuating this idea for far too long. 

Take Ridley Scott’s 2014 biblical blockbuster “Exodus: Gods and Kings” in which Christian Bale was among the nearly all-white cast playing Egyptian and African roles. In defense of his decision Scott claimed, “I can’t mount a film of this budget … and say that my lead actor is Mohammad so-and-so from such-and-such.”

While Scott is notoriously not-well-liked, the truth is he said what many other casting agents and directors are thinking: minorities do not draw the audience and therefore are not worthy of the roles. 

ALSO SEE: Lupita Nyong’o’s Met Gala hair definitely wasn’t a tribute to Audrey Hepburn

Matt Damon recently received backlash for being cast in a new movie about warriors who defend the Great Wall of China. Asian actress Constance Wu slammed the casting decision calling it “hero-bias” saying, “Remember it’s not about blaming individuals. Rather, it’s about repeatedly pointing out the racist notion that white people are superior to [people of color] and that POC need salvation from our own color via white strength.”

Wu’s bottom line, by casting Damon as the hero instead of an Asian actor, we’re perpetuating the idea that white men are the only ones worthy of saving the world. 

ALSO SEE: Snapchat’s Bob Marley 4/20 Filter Is All Kinds of Wrong

The same perspective can be applied to the Paralympic photoshop fail. By choosing to feature these soap stars instead of the legitimate athletes leaves the impression that able-bodies are the only ones worthy of our attention and praise. 

This needs to stop. But pointing fingers isn’t necessarily the answer. 

Thousands of people paid money to travel across the world to see the Olympians compete but the Paralympic seats are only 12 per cent sold. This is all of our faults. It might be too late to hop a flight to Rio to see the Paralympians in action, but it’s not too late to tune in. Watch, live-tweet, show your support and give attention to those who rightfully deserve it.

Got an opinion on this? Let us know by tweeting to @YahooStyleCA. 

Summer is just the best, isn’t it? The cute flowing dresses. The rooftop barbecues. The poolside mimosas and so many other super glamorous things… OK, maybe that’s how summer is portrayed on your Instagram, but IRL, not so much. The reality is, summertime can be difficult to navigate where personal maintenance is concerned. From sweat stains, to chaffing, to runny makeup and all-over-odours -- the struggle is, well, you know. Here’s the lowdown on everything you need to beat the heat and survive summer.

Scroll through the slideshow to see how to deal with some of our biggest summer beauty issues.

Melted makeup

Ever leave the house feeling like a total Kardashian only to check your makeup post-patio sesh and realize that what once was beautiful contouring is now a caked, cracked, runny mess? Beyond mortifying. Enter – Hard Candy’s setting spray. One spritz of this super affordable product promises to lock your face in place no matter the weather conditions. Bless. (Hard Candy Fast & Fabulous Makeup Setting Spray, $6)

Runny mascara

Sweaty summer days can also mean scary raccoon eyes thanks to mascara that just won’t stay in place. Blinc Cosmetics has this issue covered. Instead of coating your lashes, their mascara creates water resistant “tubes” that won’t run, smudge, clump or flake. Instead, with a little warm water and pressure applied with fingers, the product slides off the lash in a perfectly formed capsule. If that’s not enough, they also make liquid eyeliner with a similar technology, which allows the line to peel off. (Blinc Mascara, $26)

Chafing prevention

Nothing worse than a fun day outdoors cut short by burning inner thighs. Fact: chafing is an issue for most women in the summer (you didn’t think the #thighgap was a real thing, did you?!) But before you throw out your skirts and dresses in favour of rub-free fashion, Bodyglide delivers a remedy specially manufactured for women. Their Anti-Chafe Balm For Her is loaded with Vitamins A, B, E and F helping to lock in moisture and prevent raw, irritated skin caused by friction without being wet or greasy. Another great solution – layering anti-chafe garments under your clothing. Nike and Saucony are responsible for two of my favourite options. (Bodyglide Anti-Chafe Balm For Her, $11)

Sweat stains

Full disclosure: I recently got married on the hottest day of the year. If not for the Silky Underwear powder from Lush Cosmetics, my photos would have been ruined by some serious sweat stains. Yes, I owe my flawlessly dry dress to this powder made of grated cocoa butter, which helps to absorb extra moisture and grease on the body. Though it has a hint of jasmine, the scent is not overbearing, it is as subtle as it is effective. Carry this with you on super hot days and apply the powder whenever you feel the temps rising. (Lush Silky Underwear Dusting Powder, $9)

Odour

You know that favourite white tee shirt that just never seems to get fully clean? As an avid gym goer – I constantly deal with lingering odours (and yellowed pit-stains) no matter how many times I run them through the wash – especially in the hot summer months. And apparently I’m not alone. In fact, stats show that 49 per cent of people deal with this issue. Well, now Tide has a solution; their Tide+Downy Odor Defense Collection is specifically formulated for getting that stank out of our active wear. The three-part technology cleans deep into the fibres of the clothing going further than just deodourizing but actually getting the clothing all-the-way clean so the smell goes away and stays away. (Tide, from $10)

Smelly shoes

Unfortunately my shoes are not machine washable and since I often forgo socks in the summer (no judgment -- it’s comfy), I often find myself forced to leave my shoes outside to avoid smelling up the house with my foul foot odours. My best defense for this problem – drier sheets! In fact I keep a box of Bounce sheets at the back door to throw into my shoes every evening. They work so well to freshen and deodorize my kicks -- I also keep one in each of my boxing gloves. Also, did you know you can freeze away the smell? Yep – apparently the odour causing bacteria can’t live in the cold.  Put your stinkiest shoes in a ziplock bag and let them spend the night in the freezer…just make sure you thaw them out before you put them back on your feet. (Bounce Fresh Linen Scent Drier Sheets, $4)

Feminine care

I grew up in a very weight and nutrition conscious household. My mom’s idea of a “treat” in my lunches was an occasional fruit snack, our after dinner indulgence was usually a cup of tea with a pinch of honey and we were never ever allowed to utter the “C” word…you know, carbs! Throughout my life I’ve heard so much hype about carbs being the devil where weight management and health are concerned. But as I’ve become more educated on fitness and nutrition I’ve come to realize that we’ve been misinformed. Listen up, mom – carbs are not the enemy, in fact they can actually be a dieter’s ally when chosen correctly. 

OK – so what exactly makes a carb a “good carb”? Well according to Toronto based naturopathic doctor and weight loss expert, Dr. Regan Tessis, the criteria is simple. “The best carbs to choose for weight loss are high fibre and low glycemic, meaning that they won’t spike insulin and blood sugar levels,” she says. When I asked her if we could include “fun” carbs like popcorn and sweet potato fries, she explained that, if we’re being totally honest, those examples don’t make the cut, but also explained that for every food that did make the list, there are fun and creative ways to turn them into something delicious. OK then!

When it comes to the worst carbs -- I’m sure nothing on this list will come as a huge surprise – but it never gets easier to digest (no pun intended). The “no” list is full of delicious and common foods and drinks we all consume mindlessly all the time. So, what makes them bad for us? As Tessis explains, “The worst carbs for weight loss are those that spike blood sugar and insulin quickly, leading to increased hunger and fat storage.”

Scroll through the gallery above for a rundown of the carbs you should embrace and also the ones you should ditch permanently.

BEST: Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale, etc)

These high-fibre veggies fill you up without filling up your daily calorie intake. In fact – they’re so low in calories, that Tessis says you don’t even need to watch your portion size. “One cup of broccoli is around 30 calories. So, in order to eat the calories equivalent to a small bag of chips, you would have to eat over five cups of broccoli. You don’t need to measure - just fill your plate up and eat them freely.”  Another added benefit to chowing down on these veggies – they’re are also powerful cancer fighters. Fun snack ideas: kale chips, mashed cauliflower, cauliflower pizza crust.

WORST: Most beverages

Wait…is Tessis suggesting a ban on all beverages? Well, almost! She lists fruit juices, pop, smoothies, energy drinks, frozen coffee, vitamin drinks as the worst offenders. The high sugar and calorie counts in these beverages count them out when trying to lose weight. “Sugar without fibre to balance it wreaks havoc on your body due to spiking blood sugar and insulin levels and will cause you to pack on the pounds. These drinks are also high in calories without satisfying your hunger so you will end up consuming more daily calories than intended.” OK – so you reach for a diet drink instead – problem solved, right? Wrong. “Artificially sweetened beverages also lead to weight gain by stimulating your appetite and causing you to eat more calories overall when they are included in your diet,” Tessis explains. Additionally, she says that the sweeter our diet – the more we crave. “To truly succeed at weight loss, you need to change your taste buds to be satisfied with less sugar.” Healthy alternatives: fruit/veggie infused water, black coffee, unsweetened green/herbal tea.

BEST: Berries

According to Tessis, berries are one of the most powerful foods for our health and our waistlines. “They pack a serious nutrition punch as they are rich in antioxidants which help to repair and protect your cells from toxins. This process is especially important when losing weight as fat cells store toxins which are released during the weight loss process,” she says. Like veggies, these fruits are high in fibre, which makes up for their sugar content. “Although a cup of berries contains the same amount of sugar as in 4 teaspoons of sugar, the fibre content balances this out such that your blood sugar levels won’t quickly spike and then crash, leaving you hungry soon after,” explains the naturopath. Fun snack ideas: frozen berries, fruit salad, berry smoothies.

WORST: Refined and processed carbs

Crackers and cookies and chips, oh my! No surprise here – these processed snacks are no beuno where health and weight loss is concerned, thanks to the chemicals, additives, artificial colourings and flavours which Tessis says can really disrupt our body’s important processes. Not only that but these foods are usually high in calories but low in nutrients, leaving us with empty stomachs and a lot of sugar in our system. Plus, Tessis clarifies that they are also highly addictive which makes portion control tricky. Navigating these foods can be tough but not impossible. “Be especially wary of food labels containing phrases such as ‘contains fibre,’ ‘low fat,’ or ‘no trans fats,’” she says. “While these may be true for the products in question, they do not mean that the product is a healthy choice overall. Look for items with minimal processing and the least amount of ingredients on labels.” Healthy alternatives: air popped organic popcorn.

BEST: Quinoa

Wanna know the advantages of cooking up quinoa? Well, how much time do you have? The list of nutritional benefits is extensive. Aside from being one of the only completely vegetarian proteins, quinoa is also high in fibre, which Tessis reminds will help you stay fuller longer. “Quinoa also contains the important nutrients iron, lysine, magnesium, riboflavin, and manganese,” she adds. All in all, the weight loss specialist says quinoa will be your BFF when it comes to shedding pounds. Fun snack ideas: quinoa parfait, quinoa Greek salad.

WORST: High fructose corn syrup (HFCS)

Stats show that the average North American injests nearly 150 pounds of sugar per year. One of the biggest culprits is high fructose corn syrup, which Tessis says is infiltrating our food industry. “This additive has become ubiquitous in our food supply and is extremely detrimental to our health.” Increased appetite, insulin resistance, obesity, type 2 diabetes and high blood pressure are among the side effects of a diet high in HFCS. To avoid, Tessis says, “Read food labels to be sure that what you are eating is free from HFCS or “corn sugar.” The best way to avoid it is to eat whole, unprocessed foods such as fruits, vegetables, meats, fish, and whole grains.”

BEST: Steel cut oats

Regan identifies steel cut oats as a leader in the pack where oats are concerned. They’re less processed than most grains and they’re higher in protein, iron and fibre. Tessis recommends SCO as a great breakfast option when attempting to slim down. “They are a great breakfast choice when undergoing weight loss as they are satisfying and will keep you feeling full.” She also explains that they’re great for digestion – an important piece of the weight loss puzzle, “They will help with your digestion, ensuring regular bowel movements and therefore movement on the scale.” Fun snack ideas: overnight oats, steel cut oats breakfast bars.

WORST: Most breakfast cereals

The breakfast cereal aisle is a minefield when it comes to health. Many of them are touted as “health conscious” but the truth is, there are very few that actually meet the criteria. “Even though the box may contain lofty claims (like high fibre, low fait, whole grain), be sure to read the nutrition facts panel to see how much sugar the cereal contains and the ingredients list to see how processed the item is, before adding it to your grocery cart.” Tessis warns that we need to watch for ingredients like sugar, enriched wheat flour and many additives, preservatives, artificial colourings and flavourings. But she says you don’t need to swear off all cereals forever, just be careful. “The best choices will have the least amount of unprocessed ingredients and will be the lowest in sugar and highest in fibre. An example of this is Shredded Wheat which only contains 100 per cent whole grain wheat, and contains 0 grams of sugar and 6 grams of fibre.”

BEST: Beans and legumes (beans, peas, lentils, chickpeas)

Similar to the oats, this group of veggies help to keep digestion in check. “Beans and legumes also help to make sure that the bacteria in your gut remains healthy. Preliminary studies have shown that a healthier gut microflora leads to more successful weight loss, whereas an overabundance of unhealthy/pathogenic gut bacteria leads to food cravings and weight gain,” Tessis explains. In addition, they’re also rich in fibre, protein, and because of their slow-releasing glucose help in the prevention of insulin resistance, a precursor for type 2 diabetes. Fun snack ideas: roasted chickpeas, edamame, bean burgers.

WORST: White starches

Lil’ Kim has never shied away from changing up her look. From coloured wigs to avant garde getups (who can forget the purple nipple pasty from the 1999 VMAs?), Kim’s brave fashion choices in the ‘90s and 2000s paved the way for today’s risk takers like Lady Gaga, Nicki Minaj and Katy Perry. 

Instagram/lilkimthequeenbee

Over the last few years, though, the rapper’s evolving appearance hasn’t been making headlines for quite the same reasons. Instead of shocking the world with her wild hair and pleather onesies, she’s garnering worldwide attention with her radically altered bone structure and skin colour. On Sunday she posted a number of selfies debuting her brand new look. And when I say that she is unrecognizable, I’m not being dramatic. 

A part of me wasn’t completely surprised. Shocked, yes, but surprised no. The truth is, this transition didn’t happen over night. Over the last decade, especially the last few years, Kim has popped up in the headlines thanks to her affinity for plastic surgery. First, her nose became noticeably thinner, and then her cheekbones more defined, her eyes pulled higher, her lips more plump. But, despite the lead up – I simply wasn’t prepared for the most recent incarnation. What left me speechless, more than the altered shape of her face, was the fact that she went from a dark skinned African American woman to a white skinned girl. 

Lil’ Kim in 1999 (Photo by Brenda Chase/Online USA)

ALSO SEE: Fans are shocked by Lil’ Kim’s drastically different look

While I was left with no words, her fans had no issues articulating their displeasure. There were confused followers stating “That’s not Lil’ Kim.” There were funny followers joking “Lil’ Kim has looked like 30 different people since she been livin.’” And also sympathetic followers leaving captions like “It breaks my heart seeing this. Y'all are laughing but this is really what happens when you shame dark women so much they can't take it.” And there it is, among the memes and jokes and clickbait headlines, the depressing truth: Lil’ Kim felt so unhappy inside her own body that she literally changed her skin. 

Now, everyone’s going back in the archives to find some evidence as to why she would take these drastic measures. Sure enough, Biggie’s protégé was very candid about her feelings of physical inadequacy. In 2000, at the peak of her fame, Kim told Newsweek, “All my life men have told me I wasn’t pretty enough…It’s always been men putting me down just like my dad. To this day when someone says I’m cute, I can’t see it. I don’t see it no matter what anybody says.” 

No surprise that the scars run deep. And, did we really need that confirmation? The motivators and the instigators behind her actions are clear as day. After all, we still live in a world that celebrates a standard of beauty that is unrealistic and unattainable for the majority of the world, a standard Kim explicitly spoke of in the same interview. “Guys always cheated on me with women who were European-looking. You know, the long-hair type. Really beautiful women that left me thinking, ‘How I can I compete with that?’ Being a regular black girl wasn’t good enough,” she said. Powerful stuff. 

ALSO SEE: Kerry Washington isn’t angry over this excessively retouched mag cover, she’s disappointed

Coming off the heels of Beyoncé’s HBO special and subsequent new album, “Lemonade,” Lil’ Kim’s struggle is especially poignant. To put a very complex piece of work simply, “Lemonade” – aside from a story of a woman scorned by her cheating man – is a stunning tribute to the diverse beauty of the black woman. The video features the faces of many famous ladies who have been told they’re not good enough the way they are – curvaceous Tennis powerhouse Serena Williams and Winnie Harlow, the Canadian model with vitiligo. Throughout the film, Beyoncé wields her sword (actually, it’s a bat) in the name of cultural pride, sisterhood and creating a better and more inclusive world for our daughters. 

The fact that young women of colour went to bed Saturday night fist pumping Bey’s messages of empowerment and woke up to pictures of Kim attempting to wash away all signs of her diversity, is a strong reminder that for all the progress being made – the pressure to “fit in” is still too loud. 

This is why the fight for diversity - whether it be on TV, at the Oscars, on the Victoria’s Secret runway or in the boardroom – is still so important. It might seem like we’re absolved of the responsibility to make change but really it is in our hands and our hands alone. It is our duty to support diverse artists. We must buy magazines that celebrate different standards of beauty. We are responsible for shopping in stores that honour all sizes and colours. We should all be voting for representatives who champion change and equality. We do have the power to embrace the change that needs to happen in order to live in a world where beautiful, successful and powerful girls, like Lil’ Kim, aren’t tempted to surgically remove all of their individuality. Let’s all do our part.

Despite my role as a positive body image crusader – encouraging women to love their body at any size – I cannot deny the fact that something must be done to combat our society’s growing weight problem. 

Last year, Statistics Canada placed our country’s obesity rate at just over 20 per cent, a number that continues to grow steadily each year. And obviously this issue isn’t limited to our fair nation. In the U.K., for example – obesity rates have doubled since the early 1990s, and Australia claims one in every four children are overweight or obese. Basically the whole world is battling the bulge. 

Across the board, governments are putting a fair share of blame on nutrition labels – claiming that the average consumer doesn’t understand what they’re putting in their bodies. In Canada they’re working to make labels more relatable by including things like what percent of our daily intake that serving of food is, as well as whether that is considered a high or low amount. For the record -- anything under 5 per cent is considered low and anything about 15 per cent considered high. While Canada paves the way for these modest changes over the next few years, the U.K. is attempting to take user-friendly food labels to the next level. 

Shirley Cramer, the head of the U.K.’s Royal Society for Public Health wants to introduce labels that show exactly how much exercise it would take to burn off each serving of food -- for example, one muffin equals 265 calories equals a 25-minute jog. 

ALSO SEE: Is this 25-calorie pasta too good to be true?

“The aim is to prompt people to be more mindful of the energy they consume and how these calories relate to activities in their everyday lives, to encourage them to be more physically active,” explains Cramer. 

OK, I see her point. If there was a neon sign over the desert table indicating the spin class I’d have to take to make up for my plate of sweet treats, I would likely think twice. Case closed, right? Not so fast. When you look passed the obvious junk food examples – the theory starts to fall apart. 

For one, reducing food to its caloric value is a dated and misinformed mindset. Over the last few years there is a lot of data proving that not all calories are made equal. A recent study out of Kansas, for example, discovered that our bodies metabolize whole foods more efficiently than their processed counterpart. According to this theory – the required activity to work off 300 calories worth of almonds would be completely different than 300 calories worth of potato chips. This type of labelling reduces all foods to the same quality, giving the message that it doesn’t matter what the food is made of, all you need to be concerned with is calories. 

The fibre, protein and iron in almonds are incredibly important nutrients that can also contribute to our health and weight loss while chips have nothing to offer. These two foods are not the same in any way shape or form and to represent them as such is not only inaccurate, it’s irresponsible. It promotes the “Why would I reach for a nutrient-dense salad when the bacon cheeseburger is going to take the same amount of time to work off?”-type of mindset. 

But it’s not just the physical implications of this plan that could be both confusing and damaging – there are substantial psychological consequences as well. Almost as frightening as society’s rising obesity rates are the rising incidences of eating disorders and negative body image. Stats show that more than 20 per cent of young Canadian girls battle some form of food or exercise obsession throughout their childhood and adolescence. Special K’s #ownitall initiative reminds us that nearly all of us have “I hate my body” moments ever single day. Making people, young and old, so calorie focused would surely only make these body-issues worse. 

ALSO SEE: Indigo, ex-Lululemon CEOs take aim at sugar, call for transparent food labelling

Imagine, every time you go to reach for something to eat you’re reminded of how much time you need to spend at the gym later? This type of shaming would cause even those with a healthy relationship with their bodies to be hyper-aware. But imagine how a young girl, struggling with her body image, would feel when she looked at the values on her tuna sandwich. Nothing productive can come of that kind of messaging. 

One of the biggest lessons I learned when I was mending my damaged relationship with food, many years ago, was that food is best seen as fuel. It was only when I truly accepted that in order to feel (and look) my best, I had to feed myself with the things that will make the body run optimally, that I started to treat my body with love and respect. This, I’ve learned, has nothing to with “calories in,” as they say, and everything to do with nutrition and intuition.

 Instead of focusing on how to burn it off, it would be far better serving to understand how the food we eat is impacting us. How about a label that tells me what food will give me the energy to run faster? Or, a label that indicates what options will help my joints move better, allow my muscles repair more quickly or make my brain function sharper? These are the things we need to be educated on. These are the things that will help to make a difference inside and out.

What do you think about the potential of nutrition labels including amount of exercise needed to burn off a certain food? Helpful or harmful? Let us know by tweeting @YahooStyleCA.

Photo courtesy Body InVest

Wouldn’t it be great if you could lose weight and get in shape without having to step foot in a gym? 

That’s exactly the dream trendy new Canadian fitness brand Body InVest is selling. In short, they strap you into a vest lined with electrodes and let the electric pulses contract your muscles for you. The EMS (electronic muscular stimulation)-based fitness system claims to give the equivalent of an hour-long intense training session in less than 20 minutes. Apparently everyone from competitive athletes to supermodels (I’m looking at you, Heidi Klum) swears by this technique that allegedly burns up to 500 calories per session. 

Since my mother always told me if it sounds too good to be true, it probably is, I thought I’d better personally test out the technology to give it a fair shot. 

I hit InVest’s swanky new location in downtown Toronto for a meet and greet with Markus Fritzinger, the man behind the company. He’s a handsome man with a thick German accent and funky glasses. 

When I asked how he became involved with the fitness technology he explained that as a former musician in Europe, he spent his life burning the candle at both ends and always had a strong distaste for the gym. By the age of 42 he needed heart surgery and in turn, knew he needed to make serious lifestyle changes. Enter EMS. 

ALSO SEE: Bye bye, bingo wings! 10 foolproof exercises to beat underarm jiggle

When Fritzinger discovered the equipment that promised to keep him out of the gym and in shape, he jumped at the opportunity to not only use it himself, but to also introduce it to the rest of the world. While EMS has been popular in Europe for many years, it still hasn’t picked up in Canada -- and thus, his business plan was born. 

Caleigh suited up and ready to try the EMS routine (Photo courtesy Caleigh Rykiss/Instagram)

Full disclosure: as a personal trainer, boxing coach and fitness expert, I can’t say that I went in without a hint (OK, a lot more than a hint) of skepticism. I believe that there are no shortcuts when it comes to making strong, healthy bodies. But nevertheless, I stripped down to my birthday suit and slipped into the provided long underwear. 

I anxiously watched Fritzinger unveil the EMS suit – which looks a lot like something Lara Croft might wear – and carefully spray each electrode with warm water. Wait, what? Won’t that electrocute me? He explained that it is perfectly safe (and Health Canada approved), and that the electric pulses are transported best through water. Insert hand over eye emoji. 

ALSO SEE: The top 5 most effective exercises you can do at home

Once I was sufficiently strapped in, (seriously, not even two pairs of Spanx could hold you in as tightly) he explained that the electro pulses, which were strategically placed on top of every muscle group in my body, would come in waves of six seconds – with four seconds in between each of them. In order to make the most of the muscle contractions I was also going to do very light exercises during the duration of the pulse intervals. 

Not to toot my own horn or anything, but I like to consider myself a tough lady. I was a competitive boxer for many years and have endured hundreds of punches. With that in mind, when the pulses began, I was highly uncomfortable. I wasn’t in pain, but I didn’t enjoy the way it felt; I felt like I couldn’t take a deep breath, the pulses in my arms sent a shooting sensation down to my fingers -- I just didn’t dig it. 

I can say in the 25 minutes I spent in that vest, I definitely worked up a good sweat. I can also say that once they took it off I felt a wave of relief. As someone who lives to work out and enjoys time in the gym – my feeling is I’d rather do an hour of burpees than spend 20 minutes hooked up to that machine (Side note: I like burpees.) 

So I guess the question is, would I recommend this to a friend or a client? The answer: maybe. I guess it all depends on what the motivations are behind wanting to do it. If it’s because it’s deemed “more efficient” than a regular gym workout, I would argue that you can reap similar benefits from doing a hard HIIT (high intensity interval training) session for the same duration as EMS. The cliché that you need a whole hour to get a good burn at the gym is dated and inaccurate – most experts would agree that 20-30 minutes is all you need, if it’s done right. Plus, the amount of time it takes to get strapped into the electro vest certainly adds time to the modest 20 minutes that are proposed. 

ALSO SEE: 5 metabolism-boosting foods that actually work

If the reason for taking up EMS is because you don’t like doing regular exercise, the truth is, you’re still doing traditional exercises with the trendy technology – albeit low impact – it’s just in a swanky, dark and well decorated office space as opposed to a gym, so it seems different. If this is for you, I’d say find a personal trainer that can come to your house and train you in your living room. 

Having said all that, I do believe this type of therapy is an asset to people who are recovering from serious injury or have extreme mobility limitations – such as the elderly. Stimulating atrophied muscles in this way is proven to be very beneficial in regaining strength. However, when used in physio clinics, these electrodes are not attached to the entire body. They are specifically used to isolate affected muscle groups and are applied very lightly. 

If you love exercising like I do, there’s not a lot this has to offer. If you find regular exercise to be rather torturous, I don’t think you’ll find this any easier to digest. It’s uncomfortable, and the soreness I experienced after (despite my six day a week training schedule) was almost unbearable. 

Final verdict? Strap on your sneakers instead and go about it the old fashioned way.

Instagram/kimkardashian

Kim Kardashian’s nude photo caused a great deal of criticism last week. But even before the inevitable and exhausting debate about whether Mrs. Kardashian West is a good or bad role model, there was momentary outrage over how she got her body back into that kind of shape so soon after her son was born. 

That raging fire was extinguished quickly when Kim confirmed it was an old photo and that she is still 25 pounds away from that svelte shape. OK, fine. So it was a false post-baby body alarm this time, but the fact that the world assumed it was a current photo comes as no surprise. 

After all, it isn’t uncommon for celebrity moms to rebound in a ridiculously fast and seemingly unnatural way after pregnancy. I mean, Kim herself was back to crop top-worthy curves just three months after having North West. Even the queen of relatable, the Duchess of Cambridge, famously exposed her rock hard abs within a few months of giving birth to Prince George in 2013. From Victoria Beckham to Gwen Stefani, Gwyneth Paltrow to Gisele Bundchen, the list of famous moms who shed the baby weight in record time is endless. 

Obviously there are immense psychological implications on “regular” mothers who are made to feel like failures when they fail to match the unrealistic standard of postpartum weight loss portrayed in the media. But the truth is, trimming down celebrity style is not only difficult, but it can also be very expensive -- and dangerous. 

ALSO SEE: New mom shares empowering message for post-baby body shamers

As a personal trainer and wellness expert, I was interested in uncovering the physical truth behind how they do it and how safe it really is. 

The Duchess of Cambridge showed off her toned tummy in October, 2013, three months after giving birth to Prince George (Getty Images)

The first thing that makes celebrity slim downs so unattainable is that, even after the baby has vacated the womb, some women can still look like they’re housing a child for up to two months after giving birth. This “baby bump” is a result of the enlarged uterus which usually takes some time to shrink back to it’s pre-baby size. This is why examples like Heidi Klum, who took the Victoria’s Secret runway just five weeks after delivery, seems completely unnatural. To achieve this runway-ready body, Klum reportedly had to work out for up to two hours ever single day in the weeks leading up to the show. Sources say Princess Kate also started up her vigorous running regimen soon after the birth of her son. 

Now consider that most doctors discourage new moms from doing any form of exercise before the six-week mark. The body requires time to heal itself after labour (and even longer post-C section) and is simultaneously trying to adapt to the new routine, which can be quite shocking to the system. Even after the obligatory rest time, most experts recommend easing into exercise slowly – starting with 15 minute walks around the block and increasing intensity gradually, a far cry from Heidi and Kate’s reportedly rigorous workout plans. 

ALSO SEE: Check out this eight-month pregnant woman’s incredible six pack

 As for Kim’s post-baby nutrition game? She attributed much of her weight loss after North’s birth to the Atkins diet. Many stars admit to sticking to some pretty serious nutrition plans post-baby – including Beyonce who adhered to a strictly vegan diet after Blue Ivy’s birth. Unfortunately, many doctors discourage any kind of dieting for the first few months, especially when breast-feeding. 

“Breastfeeding moms should not go on weight loss diets because they need plenty of calories to lactate and provide the sole source of nutrition to their infants,” says Elizabeth Ward, post-natal expert and author of Expect the Best. 

Even for those who are not feeding, dieting is discouraged. “New moms need diets that give them energy to cope with the demands of a newborn and any other children at home,” Ward explains. “Most women are sleep-deprived, tired, and lack the energy to exercise, prepare healthy meals, and do what it takes to lose the weight during this stressful time.” 

Coincidentally, I was just speaking to a friend who had her second son less than a month ago. Despite her efforts to go out and buy a post-baby nutrition guide, she lamented that even the lunch recipes called for 40-minute prep-times -- something she has neither the time nor the energy to follow through on. Of course that’s not an issue for most celebrities who are known for hiring personal chefs and nutritionists who can easily facilitate these kinds of regimens.

Heidi Klum on the Victoria’s Secret runway in 2009, five weeks after giving birth (Getty Images)

Another major hurdle where baby weight is concerned is sleep deprivation. Studies show that mothers who get less than six hours of sleep have a much harder time losing the excess pounds. It’s not just for new moms, getting ample sleep is a crucial part of weight management for all of us. Not catching enough quality Zzzs can completely compromise our metabolism. That’s bad news for most moms who reportedly lose more than two hours a night tending to their little ones. How do the celebrities do it? Well, they hire nighttime help, naturally. This, of course is not a reasonable expectation for most new parents who simply don’t have the funds to spare. Earlier this year, Will and Kate made headlines when it was revealed they were not going to hire a second nanny for Charlotte. Fortunately they already have a full-time caregiver – making it much easier on Kate to regain her life, her rest and her body. 

ALSO SEE: The media’s obsession with the ‘post-baby body’ is more harmful than we think

The point here is to remind new moms that celebs aren’t just genetically blessed where baby weight is concerned. They go to great lengths, behind the scenes, to slim down so quickly -- and even sacrifice their health in the process. Most moms don’t have the time to spend hours in the gym or the budgets to hire personal chefs. They don’t have someone to get up with the baby and catch up on sleep. 

Most moms are going to take an average of nine months to a year to get back to where they started -- and that’s OK. We need to stop looking to the privileged lives of the rich and famous as a standard for our lives.

Let us know what you think by tweeting @YahooStyleCA.

By now you’ve probably already seen the nude pic Kim Kardashian posted. 

OK, maybe I should clarify. I’m not talking about last year's Paper Magazine spread, featuring a champagne bottle popping off her famous bottom. I’m also not referring to the time when she posed in the buff for W Magazine or Playboy, for that matter. This week, Kim was at it again, posting a completely nude, full-frontal photo (save for a few strategically placed black bars) to Instagram. Scandalous? Yes. Shocking? Well, no. 

Instagram/kimkardashian

This is the Kim we know and (some of us, anyway) love. She is an unapologetically self-confident, attention seeking, media-savvy celebrity and has never pretended to be anything else. I mean, she even published an entire book entirely filled with her sexiest selfies. And, since she’s been relatively quiet since the birth of her son, Saint, we were due for a dose of Kimmy’s curves. 

But despite the predictability of her social media moves, the post still ruffled a few (million) feathers. Two particularly perturbed people were celebrities Bette Midler and Chloe Grace Moretz, who couldn’t help but call out Kardashian-West and vent their disappointment over the sexy snap. Midler’s sarcastic tweet pointed out just how little Kim leaves to the imagination:

Twitter/BetteMidler

Moretz, on the other hand, took a more serious approach to her Kardashian dis, posting that there are other goals that young girls should be making instead of being solely focused on the size and shape of their bodies. 

Twitter/ChloeGMoretz

Midler and Moretz’s comments may be different in execution but in the end they’re saying the same thing. Each, in their own way, are calling her out for her highly sexualized image and criticizing her for perpetuating a body-focused, superficial message to young women around the world. Do they have a point? Is Kardashian’s image too sexy? Too superficial? Too…naked? Well, hang on a second…I think we’re asking the wrong questions.

ALSO SEE: Miley Cyrus throws shade at Kim Kardashian's nude photo feuds: 'You are are acting tacky'

One important thing to consider is: Is it reasonable for us to expect something different from Kim? After all, she has never, in her decade long headline-domination, claimed to stand for more than this exact photo. Ever since the leaked sex tape thrust her into the spotlight (no pun intended) all those years back, Kim has never attempted to deviate from her role as a sex symbol. She knows she’s hot. She knows you want to see her hot body and she’s not afraid to put it out there. And her marketing game plan is working – thanks to her image, she is one of the most successful and influential women in Hollywood right now, with a net worth of nearly $100 million, a following of nearly 63 million on Instagram and a video game that, as she pointed out in her refutes to Bette and Chloe, recently earned her an $80 million cheque. Why would she suddenly change her M.O.? 

The next logical question to ask is: Should Kim strive to be a better role model by revealing less? The answer to this lies within the question of whether every celebrity with a large platform should be expected to censor themselves, physically. If so, then we are upset with and Miley and Madonna and J. Lo and Kate Hudson and Demi Lovato and Ciara, who all unapologetically show off their nearly-nude bodies on the regular. If we call out Kim, we must call out them all. 

Before you write me a mean letter about how Demi Lovato is not in the same category as Kim K: I agree. But, I think that if we get all up in arms about seeing the naked bodies of sexy celebs, we have to be fair, and get upset about all of them equally. If Midler and Moretz (and everyone else) aren’t beating the doors down of every provocative persona in Hollywood, then the last question is, are they inherently guilty of slut-shaming? Clearly I’m not the first person to pose this question, as  Moretz has already responded to the claim, tweeting, “There's a huge difference in respecting the platform that you're given as a celebrity and ‘slut shaming.’” OK sure, but again, this goes back to the question of whether every celebrity is expected to be a positive role model for young women. 

ALSO SEE: Photo of Kim Kardashian leaves fans concerned

Because there’s no indication Moretz holds others to this standard, I have to say it sounds like a case of bullying to me. Why should Kim be the only one burned at the cross for owning her body? Furthermore, what is it saying to young women for Moretz to dis a fellow woman for being bold, confident and beautiful? In my opinion it is only perpetuating the cycle of girl-on-girl crime, jealousy and meanness. 

Finally, for those who think that Kim’s image lacks substance, remember that many women in the world struggle to love their bodies. You can say all you want about Mrs. West, but she’s a great inspiration when it comes to learning to love yourself. Her revealing Instagram game is a fantastic reminder that you don’t have to be a size 2 to feel good about what you’ve got. She’s also proof that you can be sexy and be a good mother. You can be sexy and be a good wife. You can be sexy and be a successful business woman. Being sexy does not reduce who you are as a person. 

Health conscious, nutrition savvy, superfood fanatics rejoiced this month when McDonald’s announced a few new additions to its salad menu. Among the attention grabbing ingredients: kale! Yes, McDonald’s satisfies all of our nutrition needs with it’s new kale-based Caesar salad…or does it? 

At the risk of bursting your calorie-conscious bubble, at closer inspection the trendy new salad is actually not nearly as healthy as it appears. If you haven’t heard already, the new menu item is actually worse for you than a Double Big Mac! One step forward, 10 steps back, I’m afraid. This revelation inspired our list of the worst fast food salads at each popular chain restaurant. 

Click through the gallery above and dare to see how fast food salads measure up when it comes to nutritional value.

McDonald’s Keep Calm, Caesar On Salad 

Can’t take credit for that clever little title – that is actually the name of McD’s new kale salad. Maybe by giving it an adorable name, they hoped we wouldn’t notice that it had 100 calories more than that Double Big Mac. While the burger packs in 680 cals, 48 grams of fat and 1340 mg of sodium, the salad amounts to 780 calories, 53 grams of fat and 1400 mg of sodium. That, my friends, is a brilliant example of how good marketing can fool just about anyone. Cut those stats nearly in half by opting for their Greek salad with grilled chicken, instead. (Photo via McDonald’s)

Burger King’s Bacon Cheddar Ranch Chicken Salad

Next up in the race for least nutritious fast food salad is B.K’s Bacon Cheddar Ranch Salad topped with crispy chicken. Not only does this bowl have over 700 calories, but it’s just shy of the 2000 mg of sodium mark. At the risk of rubbing salt in the wound (sorry, I had to) that is the total amount of sodium we should be consuming in an entire day -- and more sodium than in their Bacon and Cheese Whopper sandwich. (Photo via Burger King)

Wendy’s Spicy Chicken Caesar Salad

At first glance, Wendy’s is a salad lover’s heaven. Under the “fresh-made salads” tab on their website is a list of 10 different options. From taco salads to Asian salads, BBQ salad to apple pecan salad and of course the classic Caesar salad, the variety is impressive. Not impressive, however, is their nutritional information. The worst offender: their Spicy Chicken Caesar. It clocks in at a whopping 850 calories. While its sodium levels are slightly lower than that of B.K’s deep-fried lettuce bowl, the benefits of this triumph are below negligent. Try their Asian Cashew Chicken salad, instead, and save yourself nearly 500 calories. (Photo via Wendy’s)

Taco Bell’s Beef Fiesta Taco Salad 

Having a taco salad must be healthier than having an actual taco, right? Nope. With 770 calories and 40 grams of fat, you could actually enjoy two Double Decker Taco Supremes with a side of creamy jalapeno sauce for very similar values to this salad. (Photo via Taco Bell)

Subway’s Cold Cut Combo Salad

Despite Subway’s healthy “Eat Fresh” slogan, their nutritional stats are not what they’re cracked up to be. Take the popular cold cut combo in salad form, for example; throw the trio of deli meats onto a bed of lettuce and it seems like a healthy option. In reality, when sprinkled with cheese and topped with ranch dressing, the salad racks up more than 600 calories and 54 grams of fat. If deli meat is your bag, try the turkey salad with olive oil, which has less than 300 calories including the cheese. (Photo via Subway)

Carl’s Jr. Charbroiled Chicken Salad

The latest and greatest fast food chain to hit Canada is Carl’s Jr. Their chicken salad is not as high on the offenders list as the aforementioned restaurants. Still, if you top it with their blue cheese dressing, you’re looking at consuming nearly 650 calories and 45 grams of fat. Still a far cry from “healthy.” Instead, try their low-fat balsamic dressing and save almost 300 calories. (Photo via Carl’s Jr.)

Freshii’s Metaboost Salad

She may have only been in the international racing game for three years, but 19-year old Toronto-native, Erin Latimer is already touted as one to watch in the Para Alpine community. 

Growing up though, she didn’t have dreams of joining Para Sports; in her world she grew up as an able-bodied athlete. Latimer was born with a congenital amputation of her right arm, just below the elbow, but that never held her back. After hitting the slopes for the first time at the age of three, it didn’t take long for Erin to participate in the local races. At six she was kicking butt and taking names, consistently placing in the top spots in her age group. It wasn’t until she was approached to join the Ontario Para Race Team in 2012 that she ever considered the idea of taking her ski game to the next level. 

Instagram/erinlatimer_ski

Despite the initial hesitation to join the Para-side of the sport, she went for it and immediately dominated – winning gold and silver in her first slalom races at the Ontario Winter Games that same year. From there, her new racing career continued to soar - taking her all the way to Sochi in 2014. No big deal, right?

 When I met up with Erin at her on-campus training facility, The Goldring Center for High Performance Sport at University of Toronto, I was surprised to see that she is, in fact, just like every other young student. Yes, despite all the hype, accolades and success in her sport, she’s humble and sweet, and even a bit shy. While setting up for the shoot she told me about adjusting to university life -- settling on a major, living in residence, and learning to balance studying with training for the 2018 Paralympics. Just your average student, indeed. 

Luckily for us, Latimer put together a wicked, skier-style workout that the rest of us mere mortals can attempt do on our own time; a small taste of what it takes to train for the big leagues. Despite her slight 5′4″ frame, Erin is a powerhouse, especially below the belt. During the booty-building tutorial, she showcased her squatting skills, her impressive balance and stability as well as her core stamina. After enduring all the squats, deadlifts, step-ups, side shuffles and more, the demo put on blast what differentiates a fitness-enthusiast like me from a true athlete. 

Penningtons

What is the first thing you think of when asked what an “ideal yoga body” looks like? 

For most, visions of Jennifer Aniston or Kate Hudson-esque types come to mind. You know the long-lean, California blondes? Canadian brand Pennington’s is here to prove you wrong. 

Their new, totally inspiring, completely infectious and perfectly punctuated ad for their #IWontCompromise campaign features curvy yoga master, Dianne Bondy, and aims to shatter the narrow minded and outdated stereotypes about the limitations of size. 

As Bondy gets bendy on her yoga mat, phrases that highlight some of the common misconceptions about bigger girls and their physical abilities are displayed. As each one floats across the screen, they are individually slammed down by Dianne’s impressive, capable and graceful skills. 

ALSO SEE: Trainer’s bikini photo goes viral for all the right reasons

No balance? Please, that “dancer’s pose” is airtight. As for the idea they “sweat too much,” no such luck – Bondy is working hard and dry as a bone. Oh and I guess the fact that she can maintain a rock solid headstand makes the “they’re too heavy to lift themselves” sentence look a little silly. 

But, despite the yoga-centric plot, the commercial is about so much more than just the downward dog.

"It's about body diversity, self-acceptance and breaking stereotypes, without having to compromise,” explains Penningtons marketing director, Aspasia Choremis. "We happened to get this message across via yoga which featured Diane, but the video could have easily been about any other activity." 

The company hopes the campaign will empower women to do whatever they want, regardless of their experience, size, shape, colour, status or any other pigeonhole society has prescribed for them. 

ALSO SEE: Finally, you can say goodbye to bikini body articles

As a personal trainer and boxing coach, I know how important this message is. The idea that size determines fitness level is something that comes up a lot at the gym and tends to inhibit the women I see from challenging themselves. Oftentimes clients will see a box and determine they can’t jump onto it, before they’ve even attempted. With a little encouragement, turns out, they usually can do it, and do it well – proving society’s (and their own) inaccuracies wrong with one swift leap. 

In my experience, body size actually has little to do with what people can achieve. In fact, some of my fittest clients are curvy and capable as hell. 

The Penningtons spot is a reminder to us all that we are not limited by society’s oversights. It confronts some nasty attitudes and refutes them in a refreshing, precocious and spot-on way. Between the contagious music, the tongue-in-cheek attitude, and Bondy’s undeniable confidence, it’s almost impossible not to smile, if not fist pump, your way through watching it. 

Molly Galbraith/Facebook

Ahhh, the first day back to reality after the holidays. 

Right now, everywhere you turn is a headline pushing us to make changes – especially when it comes to our bodies; encouraging us to make 2016 our hottest, strongest, slimmest year yet. It’s usually right around this time when the world tells us we are not good enough, and convinces us that we should resolve to make big changes. 

But one health and fitness personality is giving us a refreshing alternative to those superficial resolutions. Instead of posting an “inspiring” message how to commit to a diet and stick with it, Kentucky trainer Molly Galbraith is sharing all the reasons why she’s proud not to make resolutions this year. 

On New Year’s Day, the 31-year old posted a bikini pic on Facebook that has generated more than 80,000 likes more than 10,000 shares. But it’s not the picture itself getting the attention; it’s the raw, honest and revealing message that comes with it. In the caption, Molly describes all the ways her body has been criticized over the years: “too fat, too thin, too masculine, too strong, too weak, too big, too skinny.” 

She also admits to giving herself a hard time, writing, “This is a body that I spent too much time, energy, and mental space wishing would look differently.” 

Molly Galbraith/Facebook

In the end, Galbraith proudly says that for the first time in her life she’s not tempted to change herself. And, it’s not because she’s hit her goal weight or pumped out a new personal record at the gym,

“Today this is a body that is loved, adored, and cherished by the only person whose opinion matters — ME,” she writes.

This is a message we need today more than any other day – a message that tells us the only thing we truly need to change is our attitude towards ourselves. Galbraith proves that no matter how many goals we set, and meet, we’ll only be truly satisfied when we find inner peace and self-love. 

Let’s face it, the holiday dinner table can be an absolute minefield when it comes to healthy eating. As much as we want to play the “ignorance is bliss” game, strap on a bib and go buck wild on everything at the table, an unrestrained traditional holiday dinner can rack up to thousands of calories, equaling more than most of us should consume in one – and sometimes even two – days.

But, there is a way to indulge in some of the goodies the festive feasts have to offer without totally abandoning our nutrition game. So, while I can’t tell you where to sit to avoid the inevitable relative drama (except to always position yourself closest the wine), I can help you navigate the food options. 

Scroll through the slideshow above to see your favourite festive foods duke it out, and find out which trumps when it comes to health. 

All photos via Thinkstock.

Mashed Potatoes: White vs. Sweet

Ah, the old white versus sweet mashed potatoes debate. This decision is like Sophie’s Choice of holiday dinner, which leads most to just say screw it and take a heaping scoop of both. No judgment here. 

When it comes to which one is better for you, on a purely nutritional level, their stats are similar in some ways: both have between 200-300 calories per serving and are relatively high in carbs (duh, they’re potatoes). The biggest difference between the two, one of them is rich in vitamins and nutrients and is a significant source of vitamin A, C, iron and calcium. 

Winner: Sweet potatoes

Being a significant source of nutrients takes it out of the “empty calorie” category and gives a pass to the high calorie dish. Just try to resist the urge to cover them in gravy, which can add a few hundred calories, and over a thousand milligrams of sodium. 

Green bean casserole vs. Stuffing 

This category is a contentious one for me because I have a particular affinity for stuffing. It would be my last meal on this earth and my choice dish to eat for all eternity if I could do it without gaining weight. If it came down to the casserole versus my beloved stuffing in a taste test, there would be no contest; but, let’s look at the “real” facts. These two dishes are very different when it comes to the nutritional stats – while one is very high in carbs the other is very high in fat. It’s basically gravy soaked bread versus cream of mushroom soaked beans. However, one is lower in calories, sodium and contains traces of vitamins A and C. 

Winner: Green bean casserole

It pains me to say this, but the casserole wins this round. (Insert crying emoji here!) Stuffing is made of highly-processed grains, making it not only high in carbs, sugars and sodium but also high in unhealthy preservatives. The main ingredient in casserole is green beans, and despite being drenched in creamy soup, it’s a nutritious whole food that is high in vitamins and also great for digestion. To make the casserole more nutritious, try using French onion soup rather than cream of mushroom. 

Turkey vs. Ham 

Before we pit these two against each other, note that either one is better than most things you’ll find on the table. They’re both amazing sources of protein, which will help you stay fuller longer and help you steer clear of the dessert table. On one hand, ham has a higher amount of protein. On the other hand, roasted turkey is a leaner source of protein. So which one reigns supreme? 

Winner: Turkey

Besides having half the calories and four times less fat, turkey has a small fraction of the sodium ham does. The reason for this – roast ham is brined which means it is literally soaked in salt. For three ounces of ham the sodium count is over 1,000 grams – making our bloated and exhausted holiday hangover even more unbearable. 

Shortbread cookie vs. Pumpkin pie 

Easily the toughest decision of the night – the dessert indulgence! Do you reach for grandma’s famous Santa-shaped shortbread or the seasonal favourite, pumpkin pie? Well, despite being basically baked butter and sugar, the cookies have less calories, sodium and carbs than a piece of pie (around 100 cals versus the pie’s 335!) But, an interesting fact about pumpkin pie: of all the pies, it is without a doubt the healthiest option – it usually doesn’t have a top crust, has a whopping 24 grams of protein per piece and is a significant source of vitamin’s A, C calcium and iron. 

Winner: Pumpkin pie

But what about all those calories? Well, I’ll ask you – when was the last time you ate just one small cookie? The truth is, most people will have two, three, or even four cookies throughout the night – causing those numbers to rise and keeping the calorie competition close. And, much like the mashed potato debate – because of the protein and vitamins, the pumpkin pie is not just a throwaway junk food -- it is a legitimate source of some really important nutrients. Just be sure to pass on the ice cream and whipped cream toppings and try not to go back for a second helping. 

Spiked apple cider vs. Eggnog 

Cocktail time can seem harmless - after all, those mugs full of spiked cider and eggnog go down so smoothly in front of the fire. While I am not one to discourage a traditional cocktail or two, pitting those two delicious drinks against one another on a nutritional level is just not fair. The truth is, one of them has double the calories, 20 times the amount of fat and the same amount of carbs as a serving of mashed potatoes! Can you guess which one?

Winner: Spiked cider

It’s usually around this time of year, every year, that we brace ourselves for the big bloat. As the traditional family holiday festivities approach, so too do the gassy, uncomfortable, full, distended and bloated nights spent in stretchy pants and the fetal position. But could this year finally be the year you beat the annual bellyache? Yes, but only if you follow these tips before, during and after the coveted festive feast. And don’t worry -- it doesn’t include skipping dessert.

Before 

The hours before that delicious dinner are critical in terms of prepping our bodies for the big splurge. First, it’s essential that the stomach levels are in working order before the meal to maximize digestive efficiency. One of the biggest balancing acts is the bacteria in our bellies and that means piling on the probiotics. Probiotics load the gut with “healthy” bacteria, which helps the body absorb nutrients, improve immunity and most importantly helps us to process food easier (i.e less bloat). On the day of, fill up on foods like yogurt, kefir, kimchi miso or sauerkraut -- and if fermented food isn’t your thing, opt for a probiotic supplement instead. 

ALSO SEE: 9 foods that will give you the dreaded holiday bloat

Another thing to consider is the stomach’s acidity levels. Acid reflux, indigestion and other annoying stomach ailments can result from having too little acid in the digestive tract. Throwing back a tablespoon of apple cider vinegar mixed in a few ounces of water 10 minute before eating helps improve acid content and lower the risk of discomfort after a big meal. Bonus: it’s also proven to help with weight loss, heart health and intestinal spasms. 

Another top priority should be fibre levels! It may sound like a broken record, but filling up on fibre before a big meal will help to keep things moving after we gorge – getting rid of toxins and general volume. I recommend having a big green smoothie the morning of the festivities. Just add some spinach and kale to a shake and reap all the fabulous fibrous benefits of those leafy greens. 

During 

We can’t discount the need for strategy during dinner to ensure a bloat-free holiday. The biggest thing to consider here is making smart choices that are still satisfying. We know that the most decadent foods (gravy, mashed potatoes, stuffing etc.) are the toughest for our tummies to deal with. The problem is if we go in attempting to deprive ourselves of the things we love, it will almost always backfire – resulting in a loss of control and a complete and total bender. So have all the favourites, just try to limit the portions. In these situations I always try to ask myself what are the things I can and cannot live without. I personally love stuffing, so I will pass on the creamy potatoes and indulge in my favourite dish with less worry. I also like to keep the 80/20 rule in mind. I fill 80 per cent of my plate with whole, healthy food – like turkey and veggies. The other 20 per cent is open season for anything and everything else. 

ALSO SEE: How to throw the perfect holiday party

Another huge component to easing the pain at the table is eating slowly. It’s not just the fact that our brains often can’t keep up with our stomachs causing us to over-eat without realizing it; but, when we inhale our food, we also inhale a lot of air. More air in the belly means more bloat. Simple enough, right? Try sitting next to someone you want to catch-up with, that way you spend equal time eating and talking, thus slowing down the process altogether. Another strategy is to put your cutlery down or taking a sip of water in between bites. This, again, will allow the mental cues to catch up and limit the amount of air swallowed in the process. While we’re on the topic of swallowing air – I recommend avoiding, at all costs, anything carbonated. And sorry -- that includes prosecco. If you tend to bloat easily – the bubbles in the bubbly will disturb digestion and distend the belly. 

Finally – when it comes to dessert, I have a simple rule: share! Having some of Nonna’s baking is a rite of passage, but the key word is “some” not “all.” Ask your partner or your sibling if they want to share a piece of pie and a cookie. That way you satisfy all the cravings without being tempted to have the whole thing.

ALSO SEE: Five hot drinks to fight off the winter chill 

After 

The anti-bloating, after-dinner process is simple – water and exercise. It seems counterintuitive, but drinking lots of water the next day will help the body get rid of excess water. When we are dehydrated from indulgent dinners, our bodies can hold on to extra water in the gut, causing – you guessed it – more bloat. Water will also help put that fibre into action, allowing all the extra food to move through the system and taking the toxic waste with it. Speaking of getting things moving – exercise will also help get the bowels going. Even a moderate workout will speed up the digestive process and help sweat out all those festive toxins. Being active immediately after a big binge also helps the mind to recalibrate, reset and re-motivate where our health and wellness is concerned