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Forget about supplements when working out, eat your veggies instead – The Globe and Mail



Load it up with as many colourful plants as you can, toss in some berries and smoked tofu, top it with pumpkin seeds and sprouts.

Alexander Raths/iStockPhoto / Getty Images

I started lifting weights in high school, but you’d have never known until about 10 years ago. That’s when I decided to get serious. That’s when I stopped spending money on stupid supplements and started following programs designed by legit trainers with decades of success. Instead of looking for the easy way out, I invested in myself. I started paying attention to my diet and lifestyle and addressed the many shortcomings with both.

And wouldn’t you know it, things changed! These days, no one is ever going to mistake me for a CrossFit champion, but I’m in dramatically better shape than I was in college (that would be my first go-round, back in 2000, when I weighed all of 130 lbs). I don’t believe for one second I’d be saying the same if I stuck with the Gym Bro mentality that supplements solve everything.

Excluding pharmaceutical agents, most of which can indeed work miracles, there is no life hack for getting healthy and strong. This is not to say supplements are entirely useless. Some, like creatine, have a proven record of delivering the goods. But if your monthly budget has a line item dedicated to GNC, consider donating that money to charity instead.

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I’m telling you, here and now, that a few simple lifestyle adjustments will increase your workout gains (sorry, gainz) more than any cocktail of supplements. But these recommendations aren’t sexy and glamorous, so few will take them to heart. If you can, give them a shot for a month.

Get to bed

Bookmark this TED Talk and watch it after you’re done here. Yes, getting eight hours of sleep each and every night is the single most powerful thing you can do for your health, not to mention your physique.

Get to bed before 11 p.m. and wake up eight hours later. Do this every day, even on weekends. Take daily naps (20-40 minutes, max). Make sleep a priority and you will reap a whole lot of rewards.


In a column last year, I talked about the effects of stress and why it’s so important to become masters of the parasympathetic nervous system. This is the “rest and digest” system, the calming counterpart to the sympathetic nervous system’s raging “fight or flight” response.

I can’t emphasize enough how important it is to get your stress under control. To say stress manifests physically is an understatement. I had to learn this the hard way; up until the early spring of 2019, I pretty much had a full head of hair and a not-too-shabby beard. Then patches began to appear, first on my face, then my head. Tiny patches that quickly grew in circumference and number, until, in June, I had to shave my face and head or risk being mistaken for an extra out of 12 Monkeys.

Doctors don’t know for certain what causes alopecia, but stress is the main suspect. It could be worse. I still have my eyebrows.

Eat your veggies

According to the Centre for Disease Control, a mere 8.9 per cent of Americans meet the minimum recommended intake for fruits and vegetables. Forgive me, but that’s bananas.

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I can remember a time when I would throw a fit if a stalk of broccoli so much as touched my plate. Children can do that. Adults cannot. Grow up and eat a damn salad for lunch. Load it up with as many colourful plants as you can, toss in some berries and smoked tofu, top it with pumpkin seeds and sprouts. Plants are often calorie-free so you can go to town here, just take it easy with the dressing.

Paul Landini is a personal trainer and health educator in Toronto.

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Two more deaths, eight cases of COVID-19 in Ottawa while local resolved rate hits new high –



Ottawa Public Health (OPH) is reporting two more local deaths related to COVID-19, but it’s also seeing a higher resolved rate of cases than ever before.

The local death toll is now at 240.

Eight new cases of COVID-19 confirmed in the community on Thursday brings Ottawa’s total to 1,930 to date. Of those, 1,544 have been resolved, putting the city’s resolved rate at 80 per cent for the first time since the start of the pandemic.

Due to a lack of community testing, OPH says the overall case count could be anywhere from five to 30 times higher than what has been recorded. Chief Medical Officer of Health Dr. Vera Etches is urging anyone with even the slightest of symptoms to get tested. Residents who are asymptomatic, but would like to be tested are also welcome at the assessment centre at Brewer Arena or at one of the COVID-19 care clinics.

There are 37 Ottawa residents with COVID-19 currently in hospital and 18 outbreaks in local institutions. 

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3 new coronavirus cases confirmed in New Brunswick connected to health-care professional –



New Brunswick confirmed on Thursday three new active cases of the coronavirus that appear to have a connection to a health-care professional who worked in the Restigouche area.

The person travelled to Quebec earlier this month and did not self-isolate upon their return.

The new cases are of an individual under 19, another between 40 and 49 and the third over 90, who all reside in the Campbellton region.

New Brunswick legislature adjourns as at least 3 MLAs return home after new coronavirus cases

At Thursday’s press briefing, Premier Blaine Higgs said information on this health-care professional has been passed along to the RCMP to determine exactly what took place and whether charges are warranted.

“I understand the person’s employer is also looking into the matter and I am confident the appropriate steps to address this incident will be taken.”

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1 new case, Campbellton region transitioning back to Orange level

CEO of Vitalité Health Network Gilles Lanteigne said it has been contact-tracing since Wednesday afternoon and has so far tested 50 to 60 employees who had been in direct or indirect contact with the physician.

“We do the staff and the physicians that are under Vitalité and then probably help test the community contacts by doing over 100 tests,” said Lanteigne.

Campbellton Regional Hospital

As a result of the recent case of the health-care professional, the province announced that the emergency department at the Campbellton Regional Hospital is closed until further notice due to the increased risk of COVID-19.

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“Non-urgent or elective health-care services at the hospital have also been put on hold. For now, patients seeking emergency care are asked to visit the Chaleur Regional Hospital in Bathurst,” the province said in a statement.

How New Brunswick’s four-step plan to recover from COVID-19 works

Higgs said many Zone 5 health-care workers and their families “are concerned about their potential exposure to the virus.”

“They are doing the right thing by getting tested and self-isolating until they have the results. Health-care workers in Bathurst are being asked to take on additional patients while their colleagues in Campbellton are unable to work,” he said.

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Back to Orange level

On Wednesday, Zone 5 transitioned back to Orange level under the province’s COVID-19 recovery plan.

“The only reason we went back to Orange in that case (was) because we have a lot of contact tracing to do… so being very aware and needing to close the hospital in the region right now,” said Dr. Jennifer Russell, chief medical officer of health.

So far, she said 811 has received many calls, and about 290 people will be tested.

“We have great capacity to do that.”

New Brunswick’s Blaine Higgs has highest approval rating among premiers in Canada, according to poll

In the meantime, Russell said the province could see transmission of the virus in other parts of New Brunswick if people have travelled to Zone 5 (Campbellton region) and did not maintain physical distancing.

Russell also noted that testing in the coming days will reveal a lot of information about the extent of transmission that may have taken place.

According to the province, the following rules apply to Zone 5 only:

  • A two-household bubble is permitted. Your household can join up with one other household if both households mutually agree. You must not have close contact with anyone else. You cannot join up with more than one household or bubble.
  • Non-regulated health professionals and businesses such as acupuncturists and naturopaths cannot operate at this time.
  • Personal services businesses such as barbers, hairstylists, spas, estheticians, manicurists, pedicurists and tattoo artists cannot operate at this time.

The province said officials from WorkSafeNB and the Department of Public Safety are in the area to ensure compliance.

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“They will closely monitor and assess the situation in the days ahead,” the province said in a statement.

All other zones in New Brunswick will remain at Yellow level.

Approval of prime minister, premiers soars amid coronavirus response — Ipsos poll

The state of emergency has also been extended for another 14 days.

Both cabinet and the all-party cabinet committee have approved the extension. New Brunswick has been under a state of emergency since March 19.

To date, 23,693 tests have been conducted in New Brunswick. There have been 126 confirmed cases. The number of active cases is six and 120 people have recovered from their illness. None of the active cases are in hospital.

© 2020 Global News, a division of Corus Entertainment Inc.

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Three New COVID-19 Cases In Campbellton Region



From GNB Youtube.

New Brunswick Public Health is reporting three new cases of COVID-19 today and all are in the Campbellton region (Zone 5).

Chief medical officer of health Dr. Jennifer Russell says these new cases are connected to the three cases previously announced in Zone 5.

The three new cases are an individual under age 19, an individual in their 40’s and an individual over age 90.

Dr. Russell believes there will likely be more cases in that region in the days ahead.

Public Health has placed Zone 5 back into the Orange Phase of recovery.

The current active cases appear to have a connection to a health care professional who worked at the Campbellton Regional Hospital and travelled to Quebec earlier this month and did not self isolate upon return.

“Information on this health care professional has been passed along to the RCMP to determine exactly what took place, and whether charges are warranted,” said Premier Blaine Higgs. “I understand the person’s employer is also looking into the matter and I am confident the appropriate steps to address this incident will be taken.”

As a result, the emergency department at the Campbellton Regional Hospital is closed until further notice due to the increased risk of COVID-19.

While the rest of the province is now in the Yellow Phase of recovery, Higgs announced today that further reopenings in this phase which were scheduled for tomorrow – May 29 – will be delayed until next Friday, June 5.

Those reopenings are the following:

  • Outdoor gatherings with physical distancing of 50 or fewer (June 5)
  • Religious services, weddings and funerals of 50 or fewer (June 5)
  • Increase in elective surgeries and other non-emergency health care services (June 5)
  • Swimming pools, saunas and waterparks (June 5)
  • Gyms, yoga and dance studios (June 5)
  • Rinks and indoor recreational facilities (June 5)
  • Pool halls and bowling alleys (June 5)
  • Low-contact team sports (June 5)

Higgs has extended the provincial state of emergency for another 14 days.

Border restrictions will also remain in place until further notice.

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Edited By Harry Miller

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