Massage tips

6 steps to giving a mind-blowing massage



Atmosphere

Keep the room warm. Maintain a temperature of at least 21ºC (70ºF) during the massage and check there are no draughts. Play some relaxing music.

Connect

Use massage oil to help prevent friction. Massage with gentle, controlled movements.

Technique

Check your massage technique. Use the pad of your thumb and rub in small circular motions. Massage the muscles on either side of the spine, rather than the spine itself.

Communicate

Ask the person you are massaging what pressure he or she finds most comfortable. Find out which areas you need to focus on.

Focus

Find the knots in the muscles and focus your massage on them until you feel them start to loosen.

Pay attention

Avoid injured areas. Never massage directly over bruises, damaged tissues or varicose veins. Stop the massage if your partner has sudden or unexplained back pain.

20 sex secrets

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Women have some control over breast cancer risk

My mother has been urging me to go get a test that will tell me I carry a gene that puts me at risk for developing breast cancer. As I’ve written, I’m hesitant to find out if I have this breast cancer gene. What will it mean if I do? I play an anxiety-ridden waiting game until the disease develops? No thanks. I’m too much of a control freak for that. I don’t like the idea that I can’t actively do anything to protect my health.

As it turns out, a group of cancer researchers have stated that one in three breast cancer cases can be prevented by better diet and more exercise. The experts, who gathered this week at a conference in Barcelona this week, announced figures that show that an estimated 25 to 30 per cent of breast cancer cases could be prevented if women were thinner and exercised more, reports the Associated Press.


Cancer researcher Dr. Michelle Holmes from Harvard University told the Associated Press that people may be focusing too much on the role genetics play in cancer risk. Here’s what she said in the article:

"The genes have been there for thousands of years, but if cancer rates are changing in a lifetime, that doesn't have much to do with genes.”

The message: We do have some control over our own health. That's empowering, but the trick here is to balance this information while being careful not to blame or selves or feel guilty if we do get sick. Women already suffer enough guilt when it comes to our bodies, wouldn’t you agree?

So how can you start making healthier choices in order to prevent your breast cancer risk? By making small changes to our diets and activity levels every day. Here are some easy-to-follow tips to get you started:

Walk your way to slimmer, stronger legs




Maximize your toning and weight-loss efforts—and get trimmer, stronger-looking legs—with a regular walking routine. Here's how to do it, indoors or out

You already know that walking improves the muscle tone in your lower body and uses up cal­ories—a 45-minute brisk walk burns 270 calories (based on a 150-lb. woman). You also know it’s safe, low-impact and easily incorporated into your everyday routine, and the Heart and Stroke Foundation of Canada recommends 30 to 60 minutes of brisk walking per day to get in shape. Did you realize, though, that the way you walk—your gait—is key? It’s important for both your balance and stability as you move (therefore helping to keep you injury-free), and good form provides maximum power for minimum effort. Combine the right way of walking with good posture and you’ll also look slimmer. Here’s how.
Best way to hold your body

The key to avoid wasting energy and to maintain your balance is to hold your body upright but relaxed. Leaning too far forward or back while walking can place unnecessary strain on your hips, knees and spine.
Best way to take steps

When you take a step forward, you should naturally land on the outer edge of your heel, rather than flat on the ground. Your foot then rolls inward so that the inner edge of the sole takes more of your body weight. This inward roll—called pronation—absorbs shock and helps you to balance. Without proper pronation, the foot and ankle have problems stabilizing the body. Experts estimate that well over half of the population either under- or over-pronates.
Best ways to get benefits

• Watch stride length
When walking for fitness at a faster pace than normal, a common mistake is to place the front foot too far ahead. This can lead to jarred ankles and knees, and can cause pain along the muscles at the front of the shins. Focus on taking shorter but quicker steps. The power you generate while walking comes from your back leg, so concentrate on pushing off with your back leg and foot with each step.

• Increase difficulty
If you are already an avid walker, you may want to try longer distances. But you don’t necessarily need to walk farther or faster to work your muscles harder—walking up hills or on soft surfaces, such as sand, increases the work that your muscles must do.

• Try it with poles
Nordic walking also ups the intensity. This popular exercise, developed in Scandinavia, involves holding on to two walking poles. As you stride forward with your left foot, you move the right pole forward, and vice versa. The poles encourage you to safely increase the length of your stride so you can burn more calories than during normal walking, and the swinging arm and torso motion means you get more of an upper body workout. These poles can also help reduce the load on your knees and hips.

• Count steps

A great way to stay motivated is to use a pedometer. The ideal number of steps, according to heart experts, is 10,000 (about eight kilometres) a day.
4 steps to using a treadmill

Prefer to do your walking indoors? Get started with this easy-to-follow advice:

1. Stand on the treadmill with your head and chin up and your chest lifted. You can touch the rails for balance, but do not grip them.

2. Start the machine slowly. As you walk, roll your foot from heel to ball and push up with your toes as you swing your other leg forward. Keep your arms slightly bent and swing them naturally.

3. Gradually increase the speed. You should breathe a little harder, but not so hard that you can’t hold a conversation. If you need to hold on to the rails, you are probably working too hard. Depending on your fitness level, walk briskly for 30 to 60 minutes.

4. At the end of your session, slowly decrease your speed until you reach a gentle walking pace. Cool down at this speed for about five minutes.

Walk off 10 pounds




Start the Best Health Walking Plan today to get trim and fit in just eight weeks

Walking works. That’s the message that comes through loud and clear from fitness experts, researchers and everyday Canadian women. Walking is cheap and it can help you lose excess weight—and avoid the health problems that go along with it, such as high blood pressure and high blood sugar. Plus, studies have linked moderate exercise to lower rates of stress and certain cancers.

Our comprehensive walking regimen was developed by Jessica Zapata, a certified personal trainer and co-owner of Infinite Fitness in Edmonton, and vetted by Lynn Kanuka, RunWalk coordinator for SportMedBC, a Vancouver not-for-profit society of sport medical and paramedical practitioners. It focuses on building endurance and burning fat. So if you want to lose weight, ward off disease and have fun while you’re at it, try the Best Health Walking Plan today!
Get ready to move!

What’s the difference between fitness walking and everyday walking? “To lose weight and improve fitness levels, you really have to get your heart rate up,” says Zapata. “A stroll isn’t enough.” If you need to increase the intensity of your workout, consider walking faster, heading uphill or moving your arms more, perhaps with walking poles (available at most sporting goods stores).

For best results, invest in a heart monitor—a commonly used brand, Polar, starts at about $60—to measure your heart rate while you exercise. (You can program the monitor with your age and resting and maximum heart rates to automatically calculate your progress.)

If you find the walking plan a bit complex, or don’t want to buy a monitor, simply walk the recommended total time each day, increasing the speed and intensity of the shorter walks each week, and maintaining a steady but brisk pace for the longer walks.

Talk with your doctor before starting any fitness plan, and remember to rest and recharge every few days, rather than walk five days in a row.

Week one


DAY 1 WALK
5 min at 50% max heart rate (HR)
20 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR
10 min at 50% max HR
Total: 25 minutes

DAY 3 WALK
5 min at 50% max HR
20 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR
10 min at 50% max HR
Total: 25 minutes

DAY 5 WALK
5 min at 50% max HR
30 min at 60% max HR
10 min at 50% max HR
Total: 45 minutes
Week two


DAY 1 WALK
5 min at 50% max HR
10 min at 60% max HR
5 min at 70% max HR
10 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR; 1 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes

DAY 3 WALK
5 min at 50% max HR
10 min at 60% max HR
5 min at 70% max HR
10 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR; 1 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes

DAY 5 WALK
5 min at 50% max HR
35 min at 60% max HR
10 min at 50% max HR
Total: 50 minutes

Week three


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
10 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 2 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes


DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
10 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 2 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes

DAY 5 WALK
5 min at 50% max HR
40 min at 60% max HR
10 min at 50% max HR
Total: 55 minutes

Week four


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 60% max HR; 2 min at80% max HR
9 min at 50% max HR
Total: 35 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 4 WALK
5 min at 50% max HR.
Repeat this sequence 7 times: 1 min at 60% max HR; 2 min at 80% max HR
9 min at 50% max HR
Total: 35 minutes

DAY 5 WALK
5 min at 50% max HR
45 min at 60% max HR
10 min at 50% max HR
Total: 60 minutes

Week five


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
20 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 40 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 6 times: 1 min at 60% max HR; 2 min at 80% max HR; 1 min at 95% max HR
11 min at 50% max HR
Total: 40 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
20 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 40 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 6 times: 1 min at 60% max HR; 2 min at 80% max HR; 1 min at 95% max HR
11 min at 50% max HR
Total: 40 minutes

DAY 5 WALK
5 min at 50% max HR
40 min at 65% max HR
10 min at 50% max HR
Total: 55 min
Week six


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
25 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 45 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 65% max HR; 2 min at 80% max HR
9 min at 50% max HR
Total: 35 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
25 min at 70% max HR
10 min at 50% max HR
Total: 45 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 65% max HR; 2 min at 80% max HR
9 min at 50% max HR
Total: 35 minutes

DAY 5 WALK
5 min at 50% max HR
45 min at 65% max HR
10 min at 50% max HR
Total: 60 minutes

Week seven


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
30 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 50 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 6 times: 1 min at 65% max HR; 2 min at 80% max HR; 1 min at 95% max HR
11 min at 50% max HR
Total: 40 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
30 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 50 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 6 times: 1 min at 65% max HR; 2 min at 80% max HR; 1 min at 95% max HR
11 min at 50% max HR
Total: 40 minutes

DAY 5 WALK
5 min at 50% max HR
50 min at 65% max HR
10 min at 50% max HR
Total: 65 minutes
Week eight


DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 80% max HR
15 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 55 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 65% max HR; 3 min at 80% max HR
12 min at 50% max HR
Total: 45 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 80% max HR
15 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 55 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 65% max HR; 3 min at 80% max HR
12 min at 50% max HR
Total: 45 minutes

DAY 5 WALK
5 min at 50% max HR
55 min at 65% max HR
10 min at 50% max HR
Total: 70 minutes

7 walking tips

Get the most out of your walking workout with these expert ideas



1# Banish blisters with the Band-Aid Anti-Blister Stick, about $10 at drugstores. Just apply the solid lubricant (it looks like a mini stick of deodorant) to your foot’s trouble spots to eliminate friction and stop blisters before they start.

2#Walk tall Poor posture can lead to injury for fit­ness walkers, explains Linda Dagenais, a physio­therapist in Timmins, Ont. “Some common problems are leaning forward too much, tensing the shoulders and not swinging the arms enough.”

3#Drink up Swig from a chic stain­less steel bottle, available at sporting goods and health food stores for about $18 and up. And keep that water icy cold during your walk with innovative slim “ice sticks” that fit neatly into sports bottles. (They’re available at some kitchen supply stores for about $12 for two trays.)

4# Don’t break the bank According to a recent small study of nine different pairs of shoes, published in the British Journal of Sports Medicine, pricey shoes (around $150) aren’t really any better than less expensive ones (around $85). Look for sneakers that can be firmly laced up, and have a cushioned, smooth interior. Your toes should be able to move freely, with up to one centimetre of space from the tip of your big toe to the end of the shoe. Seamless socks made of cotton, wool or a synthetic fibre such as CoolMax are preferable because they won’t chafe or get soggy with sweat.

5# Walk and learn Taking a vacation this summer? Download a walking tour of cities ranging from Dublin to Shanghai onto your iPod or MP3 player. They’re available at tourcaster.com. Some are free; others cost up to US$25.

6# Set a goal Give your motivation a boost by training for a specific char­ity walk, such as the Super Cities Walk for MS, Joints in Motion or the CIBC Run for the Cure.

7# Walk safe Researchers at the Harvard School of Public Health found that women who felt unsafe in their communities after dark took a thousand fewer steps a day. If you feel your neighbourhood is a little too dicey for a walk after sundown, talk to your local health centre about getting an after-hours walking program started in a local mall or school.

Mindful walking: Could it help you?




Mindful walking, or walking meditation, combines the physical benefits of moving with the mental benefits of meditating. Find out how to get started and how mindful walking can help you gain focus and fight stress

Researchers have long touted the physical benefits of walking, such as increased oxygen intake, revved-up circulation, a healthier heart and calorie burning. But walking can also shed stress and enhance calm energy. “Mindful walking means that you’re living in the moment,” says Laura Farres, a Vancouver sport psychology consultant. So instead of pounding the pavement with your head down and earphones in, enjoy active meditation, time to re-energize and think.

Be deliberate

“Think about every aspect of your foot movement: lifting the heel, the middle of your foot and then the toes,” says JoAnne Hunter, a nurse practitioner at Toronto Western Hospital who teaches walking meditation, in which participants walk very slowly, inhaling with one step and exhaling with the next. “This helps you think about your connection to the earth,” Hunter says. “You feel peaceful and in touch with your body, which reduces stress.”
Walk in circles

Labyrinths are large circular patterns, often painted on the floor or defined with rocks or plants on the ground, which have been used in various cultures—from ancient India to North American Hopi Indians to medieval Europe—for thousands of years to help focus the mind and enhance the spirit. The spiral pattern, which is repeated in nature (think of a seashell, for example), and the act of walking toward a central goal, are thought to play a role. To find one of the more than 150 labyrinths in Canada, go to labyrinthsociety.org and click on “Labyrinth locator.” Repeating a short loop on a nature trail may help you achieve the same calming effect.
Breathe big

“Try visualizing energy with your breathing: You’re breathing in fresh air, a new day, a different attitude; you’re breathing out everything that’s stale, old and tired,” says Scott Kortge. Or think of a colour that represents peace and acceptance to you. Imagine that colour coming into your body when you inhale, and another colour that represents anger or fatigue going out as you exhale.

5 reasons to try yoga this year

Whether you're new to the practice or trying to get back into it, here are five reasons to get on the mat

Yoga benefits your body and mind



Yoga may have been seen as just a trend in the '90s, but judging by the ever-growing number of studios in Canada, it's never been so popular—mostly due to the benefits it brings practitioners. "The great thing is you'll be a much better person to hang out with," says Vancouver-based yoga instructor Eoin Finn, creator of many popular yoga DVDs including The Pursuit of Happy Hips. Still haven't made it on the mat? Here, Finn shares his top reasons to bring a yoga practice into your life.

5 reasons to try yoga this year



1. Yoga makes you feel good

"Nothing makes you feel as good as a yoga practice," says Finn, citing benefits such as feeling more awake, aware and connected. While it's easy to get caught up in the idea that you have to keep up with a fitness class, it’s more important is to follow a yoga practice at your own pace and in a way that feels good to you. That inward focus will have you feeling great after class, which will make you want to return again and again.

Tip: "Basically, we always tell people to have the intention to leave the room better than when they walked in," Finn says. It's a simple goal to start with, but an important one. Keep the intention in mind throughout your class.

2. Yoga keeps you balanced



If, like many of us, you rush through much of your life, a yoga class will help you step back and find contentment. Even in an physically challenging practice, concentrating on maintaining calm, even breathing will help you cultivate a sense of ease. "The good thing is when your breath is in that [even] state, you're less likely to hurt yourself," says Finn.

Tip: Use your breath as a barometer for how hard you're working—if you're gasping for air or holding your breath, it's a sign to back off on the intensity of a pose or take a moment to rest. "People often feel pressured to keep up," says Finn. "Practise a state of mind called contentment and let that be with you the whole time.

3. Yoga helps you focus



In our age of information overload, says Finn, yoga offers the opportunity to cultivate focus—which will have positive effects in your daily life outside the studio, too. "What yoga helps you do is to let go of all your distractions and find a nice clear state of mind," he adds. For instance, in balancing poses, "you need to be in the moment or you'll fall over."

Tip: Pay attention to your breath and your body. Finn notes that during many fitness activities, such as using a cardio machine at the gym, we ignore our bodies in favour of TV screens, magazines or music. Yoga is different because awareness is part of the process. "Yoga tunes you right into your sensations and what you're experiencing," he says. "You develop the ability to become aware of what you're doing and it feels good."

4. Yoga is good for your body





Yoga has multiple physical benefits. For one thing, says Finn, you're creating alignment in your joints, which helps them work better and last longer. A well-designed practice will also balance out the physical challenges of your daily life, whether you’re sitting at a desk all day or working an eight-hour shift on your feet. And don't think it's just about stretching—yoga strengthens your body as well.

Tip: If you're new to yoga, make sure to identify yourself to the teacher and tell him/her about any physical problems you may have such as lower back pain or carpal tunnel syndrome. The instructor will be able to advise you on yoga moves that will help or harm your condition. And don't be afraid to back off from a pose if it doesn't feel right. Injuries can happen in yoga class as easily as anywhere else.

5. Yoga counteracts stress



We all know stress is bad for us—and hard to alleviate. Yoga can help. "Just by the way you move and breathe, something shifts, and you actually move from a place of stress to a place of contentment," says Finn. "When you can eliminate all traces of stress in the body, then suddenly you open up to how good life really is."

Tip: Leave your workday at the door and approach your class with positive intentions. It can be hard to turn off your brain, but focusing on your breath and body rather than on your thoughts will help you feel like a better person than when you first walked into class.

Are you breathing the right way?

Good breathing is a major component of good health, yet many of us spend our lives taking too-shallow breaths that can increase our stress levels. Find out how to breathe the right way and get some breathing techniques to try



For most of us, breathing is nothing more than an automatic function that keeps us alive, a steady flow that brings in vital oxygen and expels carbon dioxide. But unlike heartbeat or digestion, breath is a bodily function we can consciously control. If you’ve ever taken a deep breath to keep a panic attack at bay, then you already know the wonders breathing can have on your well-being. Not only will paying regular attention to your breath give you a good reading on your mental and emotional state, you’ll also tap into an easy and effective way to manage stress and anxiety.

Though we usually take it for granted, we use the breath in lots of different ways every day: gasping when we cry, hyperventilating when we’re panicked and breathing deeply when we laugh. But most of us still live day-to-day taking shallow, unconscious breaths—and that’s not good for us. “A lot of people don’t realize they aren’t breathing properly,” says Adam Prinsen, a naturopathic doctor based in Peterborough, Ont. “They are breathing in a way that reflects stress—and by breathing that way, they’re actually sending a message to their nervous system that they are stressed. It’s a vicious circle.”
How to breathe properly

For an example of proper breathing, Prinsen suggests watching an animal or newborn baby while they’re sleeping—they breathe steadily and effortlessly from their bellies. But by the time we’re four or five years old, we’ve already learned improper breathing habits, and they soon become ingrained. “Eventually you’re 40 and you’ve been breathing in an unhealthy way for years,” says Prinsen. “If you want to change your breathing, you have to put effort into changing your habits.”

The first step toward using your breath more effectively is to pay attention to it. “Notice what your breath is doing when you’re stressed, when you’re happy, during sex, and while doing exercise,” says Seth Daley, a Halifax-based yoga teacher, explaining that once you understand the way you breathe, you can start to modify it. Daley says breathing is integral to most forms of yoga—and is ultimately a more important part of the practice than the physical postures. As he explains, the Sanskrit word for breath, prana, also means energy, and it’s a vital indicator of our overall well-being. That’s why practices that incorporate the breath—like yoga, tai chi and Pilates—are good places to start in learning how to use yours more effectively.
Learning good breathing techniques

The key to good technique is learning how to breathe with your diaphragm. That’s the muscle beneath your rib cage, the same one you use for singing or laughing. “If you’re breathing properly, you can feel your diaphragm pushing down into your belly,” says Prinsen, who points out that through it isn’t crucial for the abdomen to go in and out while you’re breathing, it can be a good technique. If you’re guilty of holding in your stomach so that it looks flatter—and many women are—then you definitely aren’t using your diaphragm properly. And utilizing the diaphragm is the key to letting go of stress. “It sends a message to the nervous system that you’re relaxed,” says Prinsen.

Daley says learning to control the breath is as simple as taking long, deliberate inhales at designated times throughout the day. He recommends counting to three as you breathe in, and then again as you exhale, making each inhale and exhale the same length, without pausing. “Not only does it make you aware of your breathing patterns, but it forces you to calm down and it draws your focus inward, like meditation does,” says Daley. He also suggests lying down with a pillow under your upper back as an even easier method to practise calm breathing. Once you get good at it, you can practice calm breathing while you’re walking, doing dishes or sitting in your car at a stoplight.
Finding a daily breathing routine

Though Prinsen recommends deep breathing for 10 to 20 minutes a day, he says even practising for a minute every hour will have noticeable benefits. “It will completely change your mental and emotional state,” he says. As an added bonus, he adds that good breathing has physical benefits for the whole body, as it helps reduce acidity and makes the body more alkaline. “If you have chronic acidity in your body tissue,” he explains, “you’ll have a greater tendency to develop chronic disease.” Isn’t that worth taking a deep breath for?

Don't miss to see more weekly info like this on this site.

Oh-mega!

Make your body a well-oiled machine with heart-healthy, brain-boosting omega-3s



Finally, everything you need to know about omega-3 fatty acids: what they do for you, how much is enough and the best ways to get them into your diet.

The benefit of eating fish isn’t an entirely new discovery. Scientists have known for decades that fish oils have positive health effects. Studies in the 1970s showed that the Inuit had a much lower incidence of cardiovascular disease than most Europeans, as did people who ate a Mediterranean diet. The Japanese, meanwhile, have one of the highest life expectancies. All these diets are particularly rich in omega-3 fatty acids—found in large amounts in most fish. Mounting scientific evidence shows that as well as helping our hearts, a diet rich in omega-3s is beneficial in reducing diabetes, depression, attention-deficit hyperactivity disorder (ADHD), cancer and Alzheimer’s disease. And there’s also strong evidence that omega-3s counter inflammatory diseases such as rheumatoid arthritis and Crohn’s disease.

Omegas are types of polyunsaturated fatty acids. They are called “essential” fatty acids because the body needs them but can’t manufacture them, so we have to get them from our diet. The ones getting all the attention right now are omega-3s; others include omega-6s and -9s. Researchers believe our contemporary Western diet is unbalanced, because it contains high amounts of omega-6 fatty acids (which come from grains) and not enough omega-3s.

Scientists believe omega-9s, found in fats such as olive oil, are neutral (meaning they are not necessarily good for you, but are better to consume than unhealthy saturated fats). However, most of us don’t consume nearly enough omega-3s. And that imbalance could lie at the root of many modern health problems.

The name omega-3 covers a range of fatty acids, three of which are particularly important for our health: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA)—both found in oily fish—and alpha-linolenic acid (ALA), found in plant sources. These fatty acids form part of the membrane around every cell in our bodies. They control what substances pass in and out of the cells, as well as how cells communicate with each other. Cells with high levels of omega-3s in their membranes are more fluid and work more effectively. Get lots of omega-3 in your diet and you’ll be a well-oiled machine.

Omega fatty acids also modulate the production of powerful hormone-like substances known as eicosanoids. Those produced by omega-3s are anti-inflammatory and reduce blood clotting, and scientists are now certain that omega-3 fats lower the risk of heart attacks for that reason. If an attack does occur, it’s less likely to be fatal. One study of heart attack survivors showed that if they took one gram of omega-3s daily in a capsule, they lowered their risk of dying from heart disease by 25 percent. Omega-3 fats also lower blood triglycerides (a type of stored fat that is associated with increased blood clots), reduce abnormal heart rhythms and the incidence of stroke, slow the buildup of artery-hardening plaques and lower blood pressure.

Other promising research indicates that omega-3s might help to counter depression. But it’s still too early to tell if they can be used to treat clinical depression or bipolar disorder. One study being funded by the National Institutes of Health in the U.S. is looking at whether DHA can slow the progression of Alzheimer’s disease. And a preliminary Canadian study on mice may hold important clues for the prevention of Parkinson’s disease.

Other preliminary research has shown that increasing omega-3 intake in the diet or through supplements can help organ transplant patients, and reduce the risk of developing breast, colon and prostate cancer. Other studies are under way on the effect of omega-3s on asthma, dysmenorrhea, eczema, lupus, preeclampsia, nephrotic syndrome, schizophrenia, stroke prevention and ulcerative colitis. It’s not yet known, however, how effective omega-3s may be in these areas.
How much omega-3 is right?

It’s virtually impossible to get too much omega-3 from your diet. Oily fish is by far the most significant source of omega-3s (and the general principle is the colder the water, the more omega-3 in the fish). The EPA and DHA—or “long-chain” fatty acids—we need for good health are produced by algae, which in turn are eaten by fish such as mackerel, sardines and salmon. Other fish and seafood, including halibut, scallops and shrimp, also contain EPA and DHA. The other form of omega-3, ALA—a “short-chain” fatty acid—comes from nuts and vegetable oils. Our bodies have to convert the short chains into long ones. But because all the fatty acids are competing for the same enzymes, if we have too much omega-6 in our diet (which nearly all of us do), then not much of the ALA gets converted. So if you and your family are not eating enough fish, cut down on sources of omega-6s, such as sunflower margarine and corn oil.

While Health Canada has not established recommended daily intake levels for omega-3s, Canada’s Food Guide suggests eating at least two 75-gram servings of fish per week. “Based on this amount, we’re looking at about 500 mg of EPA plus DHA daily,” explains Karen Graham, a registered dietitian in Portage la Prairie, Man., and author of Meals for Good Health. “The bottom line is that most of us probably aren’t getting enough omega-3s from our diets.” Along with fish, Graham recommends eating other good sources of omega-3s, such as ground flaxseed (whole flax simply passes through our bodies), pumpkin seeds, walnuts and soy nuts, as well as omega-3-fortified eggs and yogurts.
As for recent concerns that some fish are contaminated with mercury, doctors think the health benefits of eating fish far outweigh the potential for harm if you’re eating it only twice a week. If you’re worried, go easy on the swordfish, tuna and catfish. Pregnant women, nursing mothers and young children should especially avoid these fish.

That leaves supplements of fish oil, which come in capsule form. There’s virtually no mercury in these supplements, because the purification process removes heavy metals. Supplements are no substitute for eating right, but are especially good for those who don’t like fish. To avoid a fishy aftertaste, take the capsules with meals.

People with diabetes and those at risk of bleeding should seek medical advice before taking supplements, as omega-3s may increase blood sugar and reduce blood clotting. In theory, omega-3 products may interact with drugs that also have a “blood-thinning” effect, such as ASA and anticoagulants (warfarin, heparin), and non-steroidal anti-inflammatories such as ibuprofen. So if you are taking any medicines, ask your doctor before increasing your omega-3 intake.
GET YOUR OMEGA-3s

MARINE SOURCES
LEVEL OF OMEGA-3s (MG PER 100 G)*

Atlantic salmon, farmed 2,153
Sardines, canned 2,000
Chinook salmon, wild 1,741
Halibut 1,176
Tuna, white, canned in water 859
Shrimp 317
Haddock 235
Tilapia 100

*NOTE: Levels are approximate, as they can differ due to seasonal and feeding variations.

PLANT SOURCES
LEVEL OF OMEGA-3s (MG)

Canola oil, 1 tbsp (15 mL) 2,000
Ground flaxseeds,
1 tbsp (15 mL) 900
Walnuts, 1 tbsp (15 mL) 750
Soybeans, 1/4 cup (50 mL) 500
Canola spread, 2 tsp (10 mL) 500
Baked beans, small tin 340
Omega-enriched egg, 1 250
Broccoli, 1/2 cup (125 mL) 100
NEGOTIATING THE SHELVES

All sorts of grocery products—from eggs, milk and yogurt to orange juice and even chocolate—now contain added omega-3s. So how do you decide what to buy?

* Keep in mind that you should be getting around 500 mg of EPA and DHA omega-3s a day. Many of the products that claim to be good sources contain less than one-tenth of that. “Consumers also need to look at what kinds of omega-3s have been added,” says dietitian Karen Graham. “Many foods contain added ALA, which is not as effective as EPA and DHA.”
* Check the nutrition label on fortified foods to ensure they contain EPA and DHA from marine sources and not just ALA from plants. While you’re reading the label, determine the overall nutritional value. Your choice may be high in calories or sodium, which may outweigh the benefits of the omega-3s.

Pregnant women, eat omega-3s

Pregnant women who eat a diet rich in omega-3 fatty acids late in pregnancy may enhance their babies’ brain development, according to new research in the Journal of Pediatrics. Scientists studied 109 Inuit infants from the northern tip of Quebec and found that babies whose umbilical-cord blood was higher in the omega-3 fatty acid docosahexaenoic (DHA) at birth did better in tests of eye and brain development at the ages of 6 and 11 months.

While their traditional diet is rich in fish, many Inuit people have adopted a more Western style of eating; as a result, mothers’ DHA levels at delivery ranged from the low levels typically seen in southern Canada to relatively high concentrations.

A major omega-3 fatty acid, DHA is found in oily fish like salmon and sardines, and plant sources including walnuts and canola oil. Because of DHA’s key role in brain development, experts recommend that pregnant women get an average of 300 milligrams daily. Other sources include fish oil supplements and algae-derived DHA, which is included in some prenatal vitamins. (Check with your obstetrician before taking any supplements.)

Health Canada recommends that pregnant and breast-feeding women avoid some fish, however, due to potentially high mercury levels. These include shark, swordfish, king mackerel and tilefish.

Looking for some omega-3 rich recipes? We love Baked Trout with Cucumber Sauce and Sesame shrimp and crab toast.

For more on the role of omega-3 fatty acids, how much is enough and the best ways to add them into your diet, see our article in the launch issue of Best Health, on newsstands now.

Tips to keep your hair in top condition



1. Shower before getting into a pool or spa—the water expands your hair cuticles, lessening the risk of chlorine damage. If you swim mostly in salt water, use protein treatments to keep hair soft and shiny, such as VO5 Hot! Protein.

2. Help hair regain strength and vitality with an anti-aging shampoo that fights damaging free radicals, such as Phytodensium Anti-Aging Shampoo For Lifeless Hair ($26, 200 mL). For stronger, fuller-looking hair, try Dove’s Advanced Care Pro-Age shampoo and conditioner.

3. Hormonal changes, cell renewal slowdown and various medications can all affect your hair’s condition. Use a colour-protecting conditioner—even if you’re not colouring your hair—such as Dove Advanced Color Therapy conditioner.

4. To prevent heat damage, allow hair to air-dry as much as possible, and turn down the heat on your blow-dryer. To maintain your hair's volume, use lightweight styling products such as Pantene Pro-V Style Body Builder Volumizing Mousse.

5. Dandruff is caused by an overgrowth of the fungus Pityrosporum ovale, found naturally on most scalps. Stress and poor diet can make it worse. Today’s anti-dandruff products are milder, thanks to pyrithione zinc, an antifungal agent. Try Head & Shoulders Classic Clean shampoo and conditioner or Herbal Essences No Flakin’ Way.

Hair Rx!

Pro tips for the shiniest, healthiest hair ever




It’s obvious we expect a whole lot more from our hair products than just clean locks. Taking special care of our hair is now regarded as an affordable luxury, which is why professional-grade products and beautiful, stylish bottles are filling the hair care shelves. And while we might not want to spend too many dollars or hours in a hair salon, we crave salon-inspired hair care in our quest to restore strength and elasticity, add volume, retain colour, minimize frizz, add shine and lock in moisture.

Martin Hillier, co-owner of The Lounge Hair Studio in Vancouver and international artistic director for Shiseido’s Senscience hair products, offers this practical advice on caring for your hair.

When growing it out from a shorter style, trim every six weeks to prevent split ends. This, of course, has the benefit of keeping it looking stylish and neat, too. Once it grows to the length you want, trim every eight weeks.

If you still have split ends despite trimming, your hair lacks moisture and protein. Try a silicone-based product such as Renew Shine Serum by Senscience ($18, 50 mL) or Joico’s Silk Result Sheer Gloss ($20, 50 mL).

Use a good-quality brush with boar bristles, available in some hair salons and drugstores. “They’re expensive, but will last years,” says Hillier. Nylon or plastic vent brushes work well too, but you should inspect the bristle tips every so often if they have bobbles. “Over time the bobbles can come off, and the plastic tips will start ripping into your hair.”

Massage your scalp for a few moments in the shower. “This will ensure that not only is the shampoo or conditioner doing its job on your hair, but your scalp is getting some stimulus and blood flow.” It may help reduce hair loss and problems with hair getting finer, says Hillier.

If your hair is fine or oily, keep water tepid when washing it. Your scalp produces more oil if it’s stimulated with heat. Even if oiliness is not a concern, try a cool rinse at the end. “It will help to close the cuticle,” Hillier explains, “and that can make it a little bit easier for combing.”

When you use a flat iron to straighten your hair, avoid heat damage by using a thermal protector that helps lock moisture in. Spray each section with the protector, then use a comb with your flat iron to make sure the hair stays smooth. That way you won’t be pressing in waves or tangles, Hillier advises.

1 Skip the long, steamy showers and opt for shorter, cooler sprays. Long, hot showers strip skin of its moisture and wash away protective oils. So limit showers to 10 minutes and keep the water cool.
2 Check the dryness of your skin by scratching a small area on your arm or leg with your fingernail. If it leaves a white mark, your skin is indeed dry and needs both moisture and exfoliation (i.e., removal of the outermost layer of dead skin cells).
3 Treat your neck and chest like an extension of your face. Your neck and upper chest area is covered by very sensitive skin, making it a prime spot for telltale signs of aging such as dryness, sun spots and wrinkles. To keep this area youthful, use facial cleansing creams that hydrate and cleanse gently rather than deodorant soaps, which can be drying. Top it all off with a good facial moisturizing cream. If this area is extra dry, use a facial moisturizing mask twice a month.
4 Run a humidifier every night to moisturize the air in your bedroom. Not only will it ease itchy, dry skin, you’ll be able to breathe the moist air more easily.
5 Keep your beauty products clean and simple, particularly if you have sensitive skin. Stay away from products with colour, fragrance, or those that produce bubbles or have “antibacterial” on the label. These can all irritate skin.
6 For soft, young-looking hands and feet, slather on moisturizing cream and then slip on thin fabric socks and gloves while you sleep.
7 Tone your skin with a sage, peppermint and witch hazel combination. Sage helps to control oil, peppermint creates a cool tingle and witch hazel helps restore the skin’s protective layer. Combine 4 ounces of witch hazel with 1 teaspoon each of sage and peppermint leaves and steep for one to three days before applying to your skin.
8 Use a loofah daily to keep ingrown hairs and scaly skin under control. While in the shower, gently scrub bumpy or scaly skin with a circular motion to remove dead cells. For extra-smooth skin, sprinkle a few drops of an alpha-hydroxy product on the loofah before scrubbing.
9 Use unscented baby powder to keep areas where skin meets skin—like the inner thighs, underarms, beneath large breasts—clean and dry. This is important to prevent a common skin condition called intertrigo, which occurs when such areas remain moist, fostering the growth of bacteria or fung
10 If you’re gearing up for a day in the sun, steer clear of scented lotions and perfumes. Scented products can lead to blotchy skin when exposed to the sun.
11 Smooth aloe vera gel over extra-dry skin. The acids in aloe eat away dead skin cells and speed up the healing process. Cut off an end of an aloe leaf, split open, and spread the gel on the dry area.
12 Plunk your rough, dry elbows into grapefruit halves. First exfoliate your elbows in your bath or shower, then cut a grapefruit in half and rest one elbow on each half, letting them soak for 15 minutes. The acid in the grapefruit provides extra smoothing power.
13 Go for a run, ride your bike, work out in the garden on a hot day—anything that gets you sweating. Sweating is nature’s way of eliminating toxic chemicals that can build up under skin. Plus, regular exercise maintains healthy circulation and blood flow throughout your body, including your skin. If you’re exercising outdoors, though, remember to wear a sunscreen on your face that protects against UVA and UVB rays, or a moisturizer with sunscreen protection.
14 Switch moisturizers every time the seasons change. Your skin needs more moisture in the winter than in the summer. So the same day you bring those sweaters down from the attic for the winter, buy a heavier moisturizer. When you trade in the sweaters for shorts, switch to a lighter one.
15 Avoid these three skin destroyers: Smoking, tanning salons and sunbathing. All three will age your skin prematurely.
16 For double skin protection, apply a cream containing vitamin C to your face over your sunblock. The cream helps prevent facial skin damage, dehydration and wrinkles. Also try skin creams containing vitamin E or beta-carotene.
17 Use a spritzer with rose, sandalwood or bergamot essential oils mixed with water. These oils are great for hydrating the skin. To create a herbal spritzer, mix a few drops of essential oil with water in a small spray bottle and spritz on your face whenever your skin needs a little boost. Your skin is more pliable when it’s hydrated, so a spray helps stave off frown lines and general movement wrinkles. The hydrator also keeps pollutants out and keeps your skin’s natural lubricants in. An added bonus: Your makeup will stay on longer and look more natural.
18 Clean your face and neck with a natural cold cream and follow with a rosewater and glycerin rinse twice a day to remove skin-damaging pollutants.
19 Keep your hands off your face! Because your hands touch so many surfaces, they are a magnet for dirt and germs. Rub your eyes, stroke your chin, cup your cheek and you’ve transferred everything on your hands to your face.
20 Stop with one glass of wine or one alcoholic drink. Overdoing it enlarges the blood vessels near the surface of your facial skin.
21 Never rub your eyes—apply compresses instead. The skin on your face is extremely delicate, especially under your eyes. So use a very light touch on your face at all times. If your eyes itch, apply a cold compress or washcloth to the area, or try a cotton pad moistened with toner or witch hazel.

How car seats can make your skin healthier

Skin-nourishing ingredients are being embedded in textiles, from socks to car seats. Here are three everyday products that claim to boost your beauty


Clothing

• Airplus makes skin-moisturizing, aloe-infused socks that are super-soft; they’re available at most Canadian drugstores. The moisturizing effect lasts through multiple washes.

• In Japan, trendy T-shirts come embedded with vitamins. Made by Fujibo, each shirt contains a provitamin in the fabric that turns into vitamin C, which lasts for more than 30 washes. The vitamins, which are supposedly absorbed through your pores, inhibit sun damage and protect the skin’s collagen, says Kelly Koster, director, consumer strategist, health and beauty at Minnesota-based consumer research firm Iconoculture.

• Skineez Skincarewear is shapewear available in the U.S. that’s embedded with retinol and caffeine, which the company says moisturizes skin and reduces the look of cellulite. It comes with a spray to replenish the active ingredients, which wear off after six to 10 washings.


Bedding

• The fibres in the pillow covers and comforters of SkinGlow bedding by U.K.-based London Luxury (also in the U.S.) are bonded with a copper compound—supposedly good for skin—which is activated by moisture released during sleep. Clinical studies show that fine lines, wrinkles and crow’s feet are reduced in four weeks.


Cars

• The air conditioner in Japan’s Refi Subaru R2 minivan releases vitamins. The seat covers also contain a skin-moisturizing protein.

• In skin treatments of a different kind, Ford’s European cars (including the Mondeo sedan, the new Fiesta and the Focus, for example) are all about helping you avoid nasty hives and rashes. They’re made with low-allergy materials and are equipped with high-performance pollen filters that elimin­ate environmental allergens from their interior. They’ve been given the “allergy tested interior” seal of approval by the TÜV group in Germany, an independent organization that certifies standards for industrial and consumer products.

Nutricosmetics: Can drinks and foods make you beautiful?

The latest beauty goodies are in nutricosmetics—chocolates, drinks and even marshmallows containing ingredients that claim to enhance the skin. But do they work?


There’s a new word in the world of beauty: “nutricosmetics.” Beauty foods and drinks fortified with a cocktail of ingredients that promise anti-aging and skin-nourishing benefits are muscling their way into drugstores and department stores.

In Europe and Asia, the nutricosmetic choices are endless, from skincare com­panies such as Shiseido to big food brands such as Tropicana, Minute Maid, Sara Lee and Parmalat. Now, skeptical North Americans are starting to accept a broader def­inition of beauty products, too. But do nutricosmetics work? That’s not yet known, as few clinical tests have been done. “The efficacy is generally implied by mentioning a powerful ingredient,” says Kelly Koster, director, consumer strategist, health and beauty at Minnesota-based consumer research firm Iconoculture. Adds Taya Tomasello, the senior beauty and trend product analyst at Mintel, a Chicago-based global market research firm, “It is a tough area to prove benefits. [But] there is evidence of the effect of healthy eating on the skin, so drinking a healthy beverage full of antioxidants should be better for the skin than a carbonated soda.”
Here’s what’s on the global menu or at your local store—now and in the future.

Beauty drinks

Vancouver-based Happy Planet offers a lineup of health shots, including one called Glow that contains coenzyme Q10 and other skin-nourishing ingredients—e.g., vitamin E, beta-carotene—in a mango juice base.

• In the U.S., Nestlé Glowelle Beauty Drinks have phytonutrients, antioxidants and botanical fruit extracts that Nestlé says fight wrinkle-producing, skin-damaging free radicals caused by sun and pollution.

• The cosmetics company Borba’s Skin Balance Waters of California targets such issues as skin firming.

• Shiseido recently unveiled White Update, a drink that contains vitamins C and E, licorice extract and ceramide. While tasting like lip-smacking lemonade, it also claims to brighten and illuminate skin.

Detox yogurt

• Many Europeans eat yogurt fortified with aloe vera to moisturize their skin. One from Swiss brand Emmi, for example, is purported to do everything from stimulate collagen to detoxify your body and lubricate your joints.
Moisture-boosting soft chews

• Japanese manufacturer Kanebo Cosmetics produces Fuwarinka soft candy with hyaluronic acid (known as a skin-plumping ingredient in traditional skin care) and collagen.

• Healthy Skin Chocolate Soft Chews,

from Canadian supplement company Genuine Health, have 30 calories each. They contain “polyphenol-rich cocoa seed extract, hydrolyzed collagen, vitamins B2, C and E, lycopene, zinc and selen­ium,” and are purported to deliver increased hydration, improved skin thickness, elasticity, improved blood flow to skin, and prevention of irritation caused by UV damage.
Japanese food oddities

• Collagen-infused marsh­mallows in a variety of flavours,

such as blueberry, cherry and grapefruit, are mainstream in Japan, says Koster. “It’s an alternative to getting collagen injections,” she says. (In the U.K., fashion retailer Harvey Nichols sells “Eat Yourself Beautiful” collagen marshmallows.)

• You can also add chicken or bean soup infused with collagen to your meal. And Fuwarinka gum, also made by Kanebo, causes the body to secrete a rosy aroma through the pores for six hours. (Now, there’s an alternative to all those stray bottles of perfume on your vanity.)

TUESDAY TEST-DRIVE: THE PERFECT PINK

Sometimes a sweet pink pout is just the thing to pair with a freshly scrubbed face for work or weekend. The trick to this low-maintenance look is finding a formula that lasts so you’re not caught having to re-apply your pretty pucker every half hour. We tried these two:

CoverGirl Outlast Lipstain in Everbloom Kiss, $10: This stain goes on as we imagine colouring in our pout with a Crayola marker would. The colour is a matte bold pink that we loved when we slicked it on—but as the day went on it got a little flat. You definitely get the look of a stain but we had to re-apply after every hour or so to keep up the colour and avoid a blotchy pout or the look of left over lip-liner. Available across Canada at drugstores and mass-market retailers.

Tarte LipSurgence Natural Lip Stain in Charmed, $31: This creamy, gel-like “pencil” is an interesting take on a stain. It slides on extra smooth with a little shine and a more opaque colour. This shade was lovely and the peppermint and jojoba oil felt extra fresh and moisturizing. Although, similar to our drugstore find, we found ourselves re-applying a few times throughout the day to keep up the colour. Available across Canada at Sephora

Elegant Strapless Flirt Prom Dress

Style: FL-P1439
What a dress! Check the boxes: It’s elegant – YES! It’s timeless – YES! It’s a sexy, classy number – YOU BET! This strapless, beaded dress is shown in a shimmering, mesmerizing steel gray. This is the type of dress Rita Hayworth would wear. If you don't know how she is, she was the gorgeous Hollywood mega star of the 1940’s. Designed by Flirt, this beaded dress has the glamour of classic Hollywood with it's lace up bodice and elegant sweep train.







Style: LN-Cire-P147
Strapless Sequin Dress

Long strapless sequined tulle dress by Cire with a sweetheart neckline, wide empire waist, slit and train.

Bring in the Spring Blooms

Bring the freshness of spring into your house with blooms from your garden. The informal air of spring makes it unnecessary to go to the florist. Your garden will provide all that you need this season. Colorful flowers arranged in generous bunches with fresh greenery will add a splash of color to your rooms.

Gathering the Blooms: Pick garden flowers slightly before they are completely open. Trim their stems and excess leaves. Make sure the stems are immersed in water when trimming. For 'filling' the arrangement, choose from the available greenery in your garden.

Scent: The fresh scent of many blooms is enough to leave a lingering trace of scent in your rooms and hallways, but if you want more of it, add twigs of scented herbs like sage, mint, thyme or rosemary to your arrangement.

Large Arrangements: Large vases or urns filled abundantly with seasonal small blooms look stunning. You can fill the vase with flowers of one single variety or color, or use bunches of mixed flowers.

Small Arrangements: Small containers with a few blooms or even a single bloom are exactly what your windowsills and side-tables need. Get creative with the containers and put to good use all your vintage cans and teacups.

Shaping: Spring blooms look most beautiful when left to flow naturally from any container. Leave the formal arrangements for luxurious Winter Holidays and fill your vases with informally arranged bunches, allowing them to trail naturally.

Placing the Arrangement: Place large vases in safe and open areas but go for small, practical arrangements for small spaces, bathroom, cloakroom etc. Transform hallways and dark corners with the introduction of a vase of flowers. Cleaned and polished Fireplaces and Mantles can be cheered up with flamboyant arrangements whereas a single bloom or small baskets will beautify empty windowsills. Tussie-Mussies can be used to adorn all doorknobs.



Spring Flower Arrangement
I couldn't resist using this trug basket for a display of spring flowers.

Flowers used include Tulipa 'Black Parrot', Narcissus 'Pipit', Muscari armeniacum, Hyacinthoides non-scripta, Euphorbia wulfenii, Euphorbia robbiae, Tellima grandiflora, Lunaria annua and Carex elata 'Aurea'. Foliage used includes Berberis thunbergii 'Purpurea', Hedera colchicum, Hebe 'Silver Dollar', Fatshedera x lizei, Heuchera 'Cascade Dawn' and Arum italicum 'Chameleon'.

All the plant material was from the garden.



THE POWER OF DESIGNER FLOWERS

Springtime means the arrival of fresh flowers

Fresh flowers lighten and brighten the personality of any decor. Welcome spring into your home with instant color, charm and style what could be easier? Think flower power when you want to punch up your decor. A good way to make your floral selection easier is to focus on colors and shapes rather than intimidating sounding names.

Many people feel a little challenged when learning how to pick out fresh flowers and arrange several different types together. Think fresh produce. Choosing fresh flowers is pretty much like choosing fresh vegetables. Look for firm stems and firm flower heads. For example, roses that feel soft similar to a marshmallow will probably wilt. Avoid bruised or creased flowers. You pay a premium for tall stems, so if you don't need them, don't buy them. Another designer tip, fighting gravity, tall flowers use up more energy than shorter ones and therefore have a shorter life.

Decide what kind of statement you want to make with your arrangement. Flowers that are similar in scale suggest a more subtle statement than ones that are very disparately scaled. The same thing can be said about color and textures; the more similar the color and texture, the more harmonious the arrangement. Color and textures that clash create more drama.

You also have decisions to make about form, shape and space. The form can be symmetrical, more harmonious, or asymmetrical, more dynamic. The shape can be regular, such as a geometric figure, or jagged and irregular. Space is the interior zone of the arrangement, which can either be filled up (as roses often are with greenery) or preserved (such as with tulips, which drape beautifully by themselves).

Conditioning the flowers is critical to ensure success of the arrangement. Ball advises to cut stems with a sharp knife at an angle for better water absorption. Scrape the sides of the stem about an inch just above the cut. Return the stems to water immediately after cutting or cut the stem under running water to reduce shock. Even a few minutes left out can cause the stems to crust over, which means no water can be absorbed. Remove any foliage below the water line. Refresh the water as often as possible by placing it under the faucet and flushing until the old water has been forced out. If the arrangement cannot be moved, add a thimbleful of bleach to keep the water clear and retard the growth of bacteria. When a flower looks wilted, shorten the stem length and reduce the foliage. You can also re-cut flowers such as roses, lilies, camellias, peonies and violets and immerse them in water for several hours to refresh them.

Woodsy stems and branches must be cauterized in order to seal the sap. Either place the ends in boiling water for 10 to 15 seconds or hold them over a candle flame until the end has been sealed.

When starting an arrangement, decide what devise will hold them in place. A good, shapely branch or two carefully lodged into place can help, or cross and crisscross the first five or six stems to create a web that will anchor future flowers. Another option is to sometimes cut one thick stem and thread another one through it.

Begin with the strongest, most important flowers and work toward the lighter ones. Decide which of your flower shapes will tumble over edge of the container, such as anemones, tulips, and poppies, to create a comfortable feeling. Rotate the vase as you work and keep looking at the whole composition. Each time a flower is added, it will jostle the other flowers, so check and readjust as necessary.

Sketch in the important sections of the arrangement so you'll have an idea of its mass and outer shape. Many flowers will open up and grow in size, so leave room for this process. A lily or giant peony , for example, needs twice as much room to include the space needed as it fully blooms open. Knowing when to stop is a key, so you need to constantly stand back, study and review the arrangement.

For drama gather a sparse handful of one of a kind flowers, such as all tulips or waxen calalilies.

Traditional cheery spring time bouquets are always in bloom however, if someone wants the look of designer chic and sophistication this spring -- they will opt for arrangements containing mostly shades of white --particularly every hue from linen white to the palest pink arranged in containers that are flat, geometrical shapes, such as clear, smooth crystal or leaded glass vases.