On the hunt for a new acne treatment? You may have come across one that’s all over the TikTok scene. Content creators claim that a supplement called DIM, shorthand for diindolylmethane, reduces hormonal acne by balancing estrogen and testosterone levels. In one TikTok video with over 90,000 saves, creator @maviiii.29 says she had tried a slew of acne treatments—from salicylic acid to tretinoin—to address her severe breakouts, but only DIM was able to deliver “crazy, crazy results,” she said, clearing her skin in just one week.

So, what is DIM exactly and where does it come from? You body, actually. When you eat cruciferous vegetables like broccoli, kale and cabbage, natural chemicals in those vegetables form a compound called Indole-3-Carbinol. During digestion, your stomach acid breaks that compound down and creates DIM.

But DIM can also come in supplement form—which is how TikTokers are getting their supply. DIM supplements were approved by Health Canada back in 2015, but despite being on health store shelves for nearly a decade, there still isn’t a lot of reliable information on how it can affect the skin.

We talked to registered dietitian Maude Morin, as well as dermatologist and adjunct professor at the University of Western Ontario Jerry Tan, to find out if DIM can actually help alleviate acne.

(Related: Can the Facial Massages on TikTok Really Change Your Face?)

People say DIM supplements help alleviate acne—is that actually possible?

Tan, whose clinical research focuses on acne and rosacea, says there are two potential hypotheses for the effect that DIM has on acne.

There’s a specific acne-causing bacteria, called cutibacterium, that can generate a slime-like layer on skin called biofilm, says Tan. The biofilm allows the bacteria to grow while also preventing acne treatments from fighting it off. But a 2022 study published in Microbiology Spectrum showed DIM can inhibit both the growth of cutibacterium acne and the formation of biofilm, which may be why DIM is reducing some people’s acne.

The other hypothesis, which is the one making its way around skin care Tiktok, is that DIM regulates hormones. When androgens (produced by the testicles, ovaries, and adrenal glands) bind to receptors in the skin’s oil glands, they trigger an increase in oil, which can become inflammatory and cause acne. The idea is that DIM may block these receptors, thereby decreasing oil production and reducing acne. This has not been proven through research, but a 2010 study suggests DIM stimulates estrogen, which could explain its effect on acne since estrogen reduces androgens, and could therefore decrease oil production and lessen acne. (That’s the reason birth control pills containing estrogen have an effect on acne.)

But again, both Tan and Morin agree there isn’t enough research on DIM supplements and human skin to definitively explain the effect the supplement might have on acne.

(Related: Could Psychodermatology Be the Key to Healthier Skin?)

Is a DIM supplement safe?

The supplement may come with some risks. The recommended dose ranges from 50 to 300 milligrams, and how much you take really matters. Tan says every dose can affect the body differently, and certain doses could come with serious risks. One experimental study found that a 10 micromole per litre concentration of DIM (a low concentration that you can obtain from food or supplements) can stimulate proliferation of breast cancer cells. Given potential side effects like this, it’s best to contact your doctor before taking any supplements.

Morin suggests instead looking to whole food sources of the compound. Eat two servings (about two cups) of cruciferous vegetables a day for a month, and see if your acne has improved. But note: Eating too many cruciferous vegetables can cause bloating and gas. If that happens, Morin recommends eating them cooked, dividing your servings among several meals, or reducing your intake.

What else can I try to cure my acne?

Morin encourages her clients to focus on one intervention at a time so you know which one is the acne-fighting hero. She uses supplements as a second-phase treatment. The first phase includes making sure you get enough sleep (it’s an “amazing hormone regulator,” she says), editing your diet (by drinking enough water, eating more antioxidant-rich fruits and vegetables, and keeping blood sugar levels balanced) and learning ways to manage stress (like meditation or social connection).

If you’re set on exploring the supplement realm to alleviate acne, you must consult your family doctor or dermatologist. Morin advises seeking a referral to a dermatologist who can order blood work to reveal if you have a hormonal imbalance that’s causing acne. If so, it can be easily treated by a common medication, such as spironolactone or birth control pills.

And remember: The best treatment for you is the one recommended for you by an expert—not plucked from someone’s TikTok video. So before listening to a content creator shucking supplements with no expertise, stop scrolling, and book an appointment with your doctor.

Next: What to Know About Azelaic Acid, the New Buzzy Acne-Crushing Ingredient

We can’t think of a better way to kick-start a day than with a cookie (our childhood dreams coming true). These hearty and nutritious power cookies are packed with fibre, apples, carrots, and nuts and just happen to be vegan, giving you the right kind of energy to start your day. This recipe makes a large batch of cookies that you can store in the freezer for those rushed mornings or moments when you need a quick healthy snack. Follow the nut-free substitutions to make them lunchbox-friendly.

Carrot Cake Breakfast Cookies

Vegan • Gluten-free option • Nut-free option • Freezer-friendly
Makes about 25 cookies
Prep time: 20 minutes
Cook time: 18 minutes

Ingredients

• 2 cups (500 mL) finely grated peeled carrot
• 1 cup (250 mL) grated peeled apple
• ¾ cup (175 mL) pure maple syrup
• ½ cup (125 mL) natural almond butter
• ½ cup (125 mL) ground flaxseed
• ½ cup (125 mL) water
• ½ cup (125 mL) coconut oil or vegan butter, melted
• 2 teaspoons (10 mL) pure vanilla extract
• 2 cups (500 mL) old-fashioned rolled oats
• 1 cup (250 mL) whole wheat flour
• 1 cup (250 mL) unsweetened shredded coconut
• 1 cup (250 mL) sultana raisins
• 1 cup (250 mL) chopped raw pecans
• ½ cup (125 mL) hemp hearts
• 2 teaspoons (10 mL) cinnamon
• 1 teaspoon (5 mL) ground allspice
• 1 teaspoon (5 mL) baking powder
• ¼ teaspoon (1 mL) nutmeg
• ¼ teaspoon (1 mL) salt

Gluten-free: Use a 1:1 gluten-free flour blend or certified gluten-free oat flour instead of whole wheat flour. Use certified gluten-free rolled oats.
Nut-free: Use a seed butter such as tahini or sunflower butter instead of almond butter. Skip the pecans.

Directions

1. Position the oven racks in the upper and lower thirds of the oven and preheat to 350°F (180°C). Line 2 baking sheets with parchment paper.
2. In a medium bowl, stir together the carrots, apple, maple syrup, almond butter, flaxseed, water, melted coconut oil, and vanilla until combined.
3. In a large bowl, stir together the oats, whole wheat flour, shredded coconut, raisins, pecans, hemp hearts, cinnamon, allspice, baking powder, nutmeg, and salt.
4. Pour the carrot mixture into the oat mixture. Mix with a spoon or rubber spatula until well combined.
5. Using a small ice cream scoop or large spoon, scoop about twenty-five ¼ cup (60 mL) mounds of cookie dough onto the prepared baking sheets, leaving about 1 inch (2.5 cm) between them. Using your fingers, gently press down on the cookies to flatten them to ½-inch (1 cm) thickness.
6. Bake until golden brown on the bottom, about 18 minutes, rotating the pans halfway through. Transfer the cookies to a rack and cool completely. Store in a resealable container in the fridge for up to 1 week or in the freezer for up to 1 month.

Excerpted from Fraiche Food Fuller Hearts by Jillian Harris and Tori Wesszer. Copyright © 2023 Jillian Harris and Tori Wesszer. Photography by Rachelle Beatty. Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Next: A Lazy Girl Recipe for Tasty Meat-Free Cabbage Rolls

Walk down the skin care aisle of any drugstore and you’ll see rows of product and ingredients. But in Yoyin Familusi’s home, skin care means one thing: shea butter.

The fluffy body butter is made from shea nuts from trees indigenous to Sub-Saharan Africa and has long been used as a vital skin and health care ingredient. In Nigeria, where Familusi is from, shea is just one of the many locally sourced natural ingredients found in skin care secrets passed down through generations—salves Familusi now shares through her Calgary-based brand, Sewa Skincare.

“My earliest memories are of my itchy skin or rashes on my arms,” recalls Familusi, who was born and raised in Lagos, Nigeria. She remembers suffering from childhood skin irritation throughout her childhood. Dermatologists suggested steroids, but using an anti-inflammatory drug wasn’t a long-term solution.

Plus, Familusi’s mother worried about side effects. “A lot of the [prescription] ingredients were strange to her, and she didn’t have the internet to do her own research,” explains Familusi.

Turning to Traditional Remedies

In search of gentler alternatives, her mother consulted an elèwè omo (the Yoruba word for herbalist). With the help of family and friends, she also learned how to make traditional remedies with ingredients from local markets.

Familusi’s mother started with homemade black soap—a common bath product with many variations used throughout Africa. Familusi’s mother made hers out of honey, camwood and glycerin. She also infused bathwater with red acalypha leaves, which has antibacterial and antifungal properties that can help with eczema—and could be plucked straight from their garden. With time, her mother’s mixtures healed Familusi’s skin.

The Power of Clean Beauty

Years later, when Familusi had her own daughters, she followed this example. “I associate my mother and the idea of mothering with skin care,” she says. She started making her own combinations of coconut oil, shea butter and generational knowledge. First it was for her family, and later for others who were inquiring about her daughters’ glowing skin. It was the launch of an informal side business selling shea butter, liquid black soap and hibiscus body oil.

Afterwards, Familusi leaned on knowledge from her family and friends in Lagos. She also ventured into nearby villages, where natural ointments are more commonly used. Likewise, she spoke with women skilled in natural remedies. It was important for her to understand how ingredients like efun ilè (a white powder that loosely translates as “earth chalk”) can sooth itchy rashes or welts. Afterwords, Familusi then combined that knowledge with a course on organic formulation from U.K. school Formula Botanica, learning how to transform traditions into products.

Launching Sewa Skincare

When her family moved to Calgary in 2018, Familusi had one goal: to run her own business. She launched Sewa Skincare in October 2020. Her products still used natural West African ingredients, but she reformulated them for the dryness of North America. Sewa (pronounced share-wa) means to “make beauty” in Yoruba, explains Familusi—and, for her, the phrase means “enhancing the beauty you already have in you.” Her customers use her products for many things, including calming a child’s eczema and healing after a mastectomy.

The Sewa line now includes a hibiscus body mist, rele shimmer oil and a line of beard care. With each product, Familusi hopes her customers gain healthier hair and skin, and a greater respect for traditional African remedies. “I am passionate about helping people understand and see the continent of Africa through the eyes of value. I appreciate the knowledge that has been preserved for generations.”

Next: Does Dry Brushing Really Make Your Skin Healthier?

I want to play that game. That’s what 45-year-old Maggie Wilson thought the first time she heard someone mention ultramarathons. It was a big leap. Though she was a former high school track athlete, her longest run up to that point was 1,500 metres, which takes about five minutes to complete. The shortest ultra-distance is typically 50 kilometres—a minimum of six hours straight of running.

Wilson started working with a coach and in 2016, she finished Broken Goat, a 50-km race in Rossland, B.C., in eight hours and 18 minutes. After a couple more years of training, a 50-miler in Squamish and adding a fifth kid to her blended family (she continued to run during her pregnancy), Wilson helped establish the Raven 50 Mile Ultra and Relay in Whitehorse.

Initially, Wilson says she ran ultramarathons because she loved pushing herself, suffering through, then slamming the finish-line beer and sharing battle stories with other runners. She still likes the physical challenge, but now, it’s about a lot more than merely testing herself. “I think, ultimately, joy is still what I’m chasing, only I’m maybe not as naïve as I was a few years ago,” she says. “There’s some other variables I need to feel good about a race now.”

One of them is whether organizers honour the history of the race route. Her partner—a film director and cinematographer who also took the photos for this story—is Haudenosaunee, as is their toddler son, Ohkwá:ri. The last couple years have made her think about her place as a relative newcomer who moved to the Yukon as an adult, after growing up in Kenya, France and the Philippines (her parents were in the Foreign Service). She also thought about her role as a white woman in the trail-running world, often racing over land that is the traditional territories of Yukon First Nations.

When the Raven was established in 2017, it was called Reckless Raven, a name arrived at by its founders over beers in a Whitehorse bar. (They were drinking a local beer called Reckless Abandon.) For the first few years, Wilson volunteered to sweep—following at the back of the pack to make sure no racers were left behind—or with the medical team. In the third year, she stepped away, after reflecting on her own values around running. She was feeling sheepish about her role in founding the race. “We literally named a race in settlement land after a beer,” she says. “It can’t really get more colonial than that.”

Last year, while working on a Master’s degree in applied neuroscience, she got an A on an op-ed paper she wrote for a social work class about running and reconciliation. Her partner congratulated her on the grade, then asked her what she was going to do about it.

After the Raven’s race director read the op-ed, he asked her to take the lead on community engagement and reconciliatory efforts. She introduced changes such as renaming the race and redesigning the logo with an Indigenous artist.

Wilson no longer wants to drop into mountain towns, collect her medal and leave. She’d rather connect with the local people and understand the communities where she’s competing. That’s what she wants to build into the Raven too, so it’s more than a destination race. It should be something that opens a door, invites runners in and tells them, “This is who we are.”

Parts of the Raven 50 Mile Ultra and Relay are inaccessible by vehicle, so aid station supplies are brought in on horseback for those sections. Runners must carry food and one litre of water, plus a toque, mitts, jacket, whistle, cell phone and an emergency survival blanket, so that racers are prepared if they need to wait a long time for a helicopter evacuation.

Wilson rises at 4:30 a.m., before anyone else is awake. She takes half an hour to drink coffee, then turns to her calendar to figure out family logistics (the kids range from two to university age). “Having a large family is like multi-project management,” she says. She finishes her solo time with light stretching, breathwork and meditation.

The outdoor running season in the Yukon is short: Even in June, you can still find yourself running in snow from the previous winter. By late August, snow usually dusts distant mountain peaks again.

“I work in a field that’s pretty heavy,” Wilson says. As a family support worker with the Kwanlin Dün First Nation, she says that taking time for yourself is key to avoiding burnout. “For some people, it’s a glass of wine. For other people, it’s their beading. For me—in order to do this work and stay healthy—I need to run.”

Fortunately, her co-workers get it. That’s why Wilson has arranged to take Wednesdays off. After she drops her youngest at daycare, she can disappear into the mountains for long runs of up to eight hours.

When the weather and seasons allow, Wilson prefers running on winding mountain routes instead of downtown Whitehorse’s flat city streets. Trails are easier on your body than roads, and being in the bush with no one else around makes her feel more connected—to herself and to the land.

In addition to renaming the race, Wilson made sure the Raven’s social media posts were explicit about their new direction. The race guide was re-written and vetted by Kwanlin Dün First Nation citizens, and she’s looking to organizations like ReNew Earth Running for concrete actions that go beyond land acknowledgments.

Wilson trains five days a week for about 10 hours total. (But if she’s building distance for an upcoming race, it’s sometimes more.) She logs plenty of hours in her home gym and many kilometres inside on her treadmill. Sometimes, working out when her kids are sleeping is the only way to fit everything into her schedule.

This year, the Raven fell on Wilson’s birthday, and at the last minute, after her volunteer duties were complete, she decided to join in for part of the race. She missed a turn and had a close encounter with a bear, but still managed 27 miles in about 6.5 hours. The next day, she hopped on a red-eye flight with her toddler in tow.

Next: Meet Sisters Sage, an Indigenous Wellness Brand Reclaiming Smudging

Vegan? Lactose-intolerant? Just out of eggs? Then, it’s time to give vegan baking a try. Get inspired by learning the answers to the most commonly searched questions on making vegan desserts.

What makes a dessert vegan?

Vegan desserts are crafted without the use of any animal products. This means no eggs, dairy, or butter—the staples of traditional baking. A vegan diet also refrains from incorporating any animal-derived ingredients or by-products, including honey.

Related: In Praise of Prepackaged Vegan Products

Are vegan desserts healthier?

Vegan desserts are often associated with being healthier than their non-vegan counterparts. However, “vegan” doesn’t automatically translate to “healthy.” While plant-based ingredients can offer nutritional benefits, vegan desserts can still be high in sugar and fats depending on what each recipe calls for.

What do vegans use instead of butter?

Olive Oil and Vegetable Oil: These pantry essentials are an easy substitute for butter as they’ll will preserve your dessert’s texture and taste. According to Taste at Home, use 3/4 cup of oil for every cup of butter needed.

Coconut Oil: This is another alternative for butter, but it will add a hint of coconut. According to The Kitchn, you can swap an equal amount of coconut oil for the amount of butter a recipe needs. Note: Refined coconut oil will offer a milder flavour.

Related: How to Make Vegan Pancakes

Which ingredients do people often not realize are animal-based?

If you’re following a vegan diet, you’re going to want to avoid gelatin, which is collagen taken primarily from pork. Gelatin is a popular ingredient in treats like Jell-O, marshmallows and even popular candies like Skittles.

Which desserts do people often not realize are typically made with animal products?

As much as we love the convenience of boxed cake mix, some flavours of popular brands like Betty Crocker include modified dairy ingredients in the dry mix. Other brands may also include lard, which is made from animal fat.

What’s the difference between vegan baking and gluten-free, keto, or sugar-free baking?

You already know that vegan desserts are free from animal by-products. Sugar-free desserts exclude sugar, gluten-free desserts utilize gluten-free flour, and keto desserts can incorporate eggs, low-carb flours, and some sweeteners.

Related: 9 Gluten-Free Grains You Should Know About 

The Best Vegan Desserts for Every Occasion

Lemon Tart

Perfect for dinner parties, this bright, citrusy tart features a creamy lemon curd paired with an almond- and oat-based crust.

Recipe: Lemon Tart

Vegan Raspberry Cacao Slices

This show-stopping dessert is bursting with tart raspberry flavour. Layered with cacao nibs, you can’t go wrong with this vegan treat.

Recipe: Vegan Raspberry Cacao Slices

Chocolate and Peanut Butter Shortbread Bars

These decadent chocolate and peanut butter shortbread bars prove that you don’t need eggs or dairy to satisfy your sweet tooth.

Recipe: Chocolate and Peanut Butter Shortbread Bars

Vegan Gluten-Free Sugar Cookie

Sugar cookies are a staple recipe in every home baker’s repertoire, and these vegan gluten-free sugar truly mimic their traditional counterparts.

Recipe: Vegan Gluten-Free Sugar Cookie

Baked Peanut Butter and Jam Oat Bars

These mouthwatering vegan oat bars are a peanut butter lovers’ dream! Oat bars are also a great portable and packable dessert option for end-of-summer picnics.

Recipe: Baked Peanut Butter and Jam Oat Bars

Next: How to Become a Vegan

You may have seen them in your local beauty supply store: wooden brushes that look like they should be used on horses. Or you might have read about these stiff bristled tools on any one of a zillion lists of must-try natural beauty and wellness treatments. Dry brushing practitioners swear by its ability to exfoliate, reduce the appearance of cellulite, and aid in lymphatic drainage. But can brushing your skin really do all that?

This is what you need to know about dry brushing, and whether or not you can sweep your way to better skin.

(Related: How Do I Deal With Body Acne?)

What is dry brushing?

“Dry brushing has origins in Ayurvedic medicine and is considered an ancient healing practice,” says Dr. Monica Li, a Vancouver-based double board-certified cosmetic and medical dermatologist. “It is part of the traditions of Indian medicine going back several thousand years.”

Dry brushes typically have a wooden handle and stiff, coarse bristles made of a natural fibre. As implied by the name, both your skin and the brush should be dry for optimal results.

How do you dry brush?

Starting from the ankles and wrists, gently but firmly brush your skin in long strokes towards your heart. Then rinse off your skin in the shower and moisturize with a thick cream or skin oil.

And what about your face? “A dry brush intended for use on the body should not be used on the face as the skin on the latter is more delicate,” says Li. “It should also not be combined with other exfoliating means, like body scrubs.”

As well, Li suggests that users wash their dry brush after each use to avoid cross-contamination and microbial growth (ew). And, for the same reasons, don’t share your dry brush.

(Related: Are Facial Cleansing Brushes Really Worth It?)

Does dry brushing help our lymphatic system?

Our lymphatic system consists of fluids that circulate throughout the body and have many functions: it maintains our fluid levels, absorbs fats from the intestines and transports them into our bloodstream, and protects the body against pathogens. The lymph nodes filter out damaged cells and produce immune system cells that attack and destroy bacteria. One example of your lymphatic system at work is when the lymph nodes in your neck swell up when you’re sick.

Some dry brush enthusiasts claim that dry brushing helps drain the lymphatic fluids, which flushes toxins from your body and reduces the load on your lymphatic system. However, “there is no scientific evidence supporting the claim,” says Li.

(Related: How to Find the Right Vitamin C Serum for You)

Does dry brushing help exfoliate your skin?

While dry brushing might not help with lymphatic drainage, it does exfoliate the skin. According to Li, dry brushing is like using a physical exfoliant: “both leverage friction to loosen debris and dead skin cells on the skin surface to exfoliate the skin.” Plus, exfoliating on dry skin can increase the friction, which makes the whole routine more effective.

On top of removing debris, dry brushing can also give you a flushed, youthful glow since rubbing your skin (with anything) increases blood flow and circulation. But the effect is temporary.

One thing to be mindful of when dry brushing is to take it slow to avoid damage to the skin barrier, which will present as dryness or irritation. Li suggests dry brushing no more than once or twice a week. What’s more, dry brushing aggressively (or excessively) can lead to infection, scarring, sensitivity, dyspigmentation or a worsening of underlying skin conditions like rosacea or psoriasis. “The skin should not be red or raw afterwards,” says Li. “We’re not scrubbing clean pots and pans!”

So, should you try it?

“There is little if any evidence supporting the effects of dry brushing, and harm can be done if it’s performed inappropriately,” says Li.

But, if you do want to try dry brushing, it’s important to weigh the pros and cons and have measured expectations of what dry brushing can and can’t do. And, if you do try it, do so with care.

Now that you know about dry brushing, find out if cosmetic acupuncture is actually “natural botox.” 

Our granny made cabbage rolls for every single occasion, always perfectly rolled and neatly arranged in the same well-loved casserole dish. There are many ways to make cabbage rolls, but our Ukrainian granny always made hers with a mix of rice, sautéed onions, and bacon, topped with a creamy tomato sauce and baked to perfection. Always short on time, we took her recipe and created a lazy casserole out of the dish with all the same flavours (without the bacon—sorry, Granny!) minus the hours of rolling.

Lazy Cabbage Rolls

Vegan option • Vegetarian • Gluten-free option • Nut-free option
Serves 6 to 8
Prep time: 20 minutes
Cook time: 1 hour

 Ingredients

• 1 cup (250 mL) rice (we use jasmine)
• ¼ cup (60 mL) extra-virgin olive oil, plus more for the baking dish
• 2 cups (500 mL) finely chopped yellow onion
• 1½ pounds (675 g) sliced green or savoy cabbage (9 cups/2.1 L)
• Salt and pepper
• 1 can (10 ounces/284 mL) condensed tomato soup
• 1 cup (250 mL) table (18%) cream or cashew cream

Vegan: Use Cashew Cream.
Gluten-free: Use 2 cups (500 mL) of prepared gluten-free tomato soup (we use Pacific brand) instead of condensed tomato soup.
Nut-free: Use table (18%) cream or unsweetened soy creamer instead of Cashew Cream.

Directions

1. Preheat the oven to 375°F (190°C).
2. Cook the rice until tender according to the package directions.
3. Meanwhile, heat the olive oil in a large frying pan over medium heat. Add the onions and cook, stirring occasionally, until soft and translucent, 3 to 4 minutes. Add the cabbage and cook, stirring occasionally, until it has softened and just starts to turn golden brown, 10 to 12 minutes. Remove from the heat.
4. Stir in the cooked rice to combine. Season with salt and pepper. Transfer the mixture to a lightly oiled 13 × 9-inch (3.5 L) baking dish.
5. In a medium bowl, whisk together the tomato soup and cream. Pour the creamy tomato soup evenly over the rice mixture.
6. Bake until the mixture bubbles and is golden brown on top, 35 to 40 minutes.

Excerpted from Fraiche Food Fuller Hearts by Jillian Harris and Tori Wesszer. Copyright © 2023 Jillian Harris and Tori Wesszer. Photography by Rachelle Beatty. Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Next: For another easy cabbage roll recipe, try our healthy slow-cooker quinoa cabbage rolls

When Edward Lalonde founded Good Protein, he started with a simple premise: making a complete protein powder that actually tastes good.

Having studied nutrition and worked as a personal trainer, he had tried plenty of protein powders and nutritional supplements. The problem was that he rarely wanted to have them a second time: they tasted bad, felt like drinking sand or only focused on a single macronutrient rather than a holistic nutritional offering.

“I wanted to make something that people would actually want to drink,” Lalonde says, so he gave himself three criteria for success: it had to taste good, have the consistency of a milkshake (for real!), and offer more than just protein.

Lalonde is an idealist in the sense that he’s always striving for the ideal version of things — he’s a tinkerer and a perfectionist, which made coming up with the right recipe a lengthy process. “It took longer than I expected,” he recalls, with a laugh. “Suppliers thought I was crazy when I would order things nobody else was asking for.”

It took two years of research, taste tests and small changes to his recipe, but, finally, Lalonde settled on a recipe for a shake that checked off every box that mattered to him. Good Protein’s All-in-One Superfood Shake is completely plant-based and made with organic and non-GMO ingredients, it’s packed with 21g of high-purity protein per serving, with a complete amino acid profile to promote muscle growth, but also – and this is the important part – all of the other essential nutrients that the human body needs to thrive: fiber, prebiotics and probiotics that contribute to gut health, a range of essential vitamins and minerals, healthy fatty acids and a ton of antioxidants. Most impressive of all, though? Lalonde managed to make Good Protein’s shakes smooth, while actually tasting good, which he’s doubled down on by releasing unexpected flavours that are familiar, because they’re based not on abstract conceptions of “vanilla”, but on the desserts that people know and love: vanilla milkshakes, chocolate brownies, those little salted caramel cubes, chocolate cookies dunked in a glass of milk, orange cream popsicles or banana marshmallows.

“It’s all about the ingredients,” Lalonde says, “we use natural flavouring for everything, so it’s a question of investing in higher quality ingredients and actually testing them in different combinations, hundreds of times, until I get a result that tastes like the real thing and doesn’t have an unpleasant, gritty texture.” That’s usually when his suppliers look at him with incredulity – when he asks for something that costs two or three times more than what his competitors are using. But, he says, the investment is worth it. “Our shakes are as clean and as complete as they can be, but they’re fun to drink – it makes it feel like it’s not a chore!”

Over the last few years, Good Protein’s product range has expanded and now includes 12 permanent flavours, with limited edition seasonal flavours (like the recently launched and quickly sold-out Orange Cream Pop) launched every few months. Lalonde has also introduced a range of functional wellness products. Good Protein now offers a reworked green juice that offers immune and digestive benefits, with a light refreshing taste rooted in green apple, lemon and mint; there’s a red juice that harnesses the power of antioxidant-rich berries and Coffeeberry extract to provide an afternoon energy boost that’s sweet, but low-sugar; a plant-based collagen booster was thought up as a coffee creamer, with a neutral taste that can be added to coffee, shakes or smoothies and is made from antioxidant-rich foods that have been clinically proven to help increase the body’s natural production of collagen; the latest addition to Good Protein’s product offering is a turmeric latte, the only product meant to be served warm, that provides anti-inflammatory and stress-reducing benefits and was conceived as pre-sleep treat.

“Don’t get me wrong, I want people to think about our shakes all day,” he says, “but we want them to think about tasty plant-based nutrition as something that’s possible from sunrise to sunset, in a number of different ways.”

It appears to be working rather well. By Lalonde’s estimation, the company has sold well over 2 millions shakes and juices and each new flavour seems to be more popular than the last. “Right now, that’s the hard part,” he says, “keeping up with demand.”

As for what comes next, Lalonde was coy, but did offer some hints. “There are some flavours that our customers have been asking for that I’ve been working on for – literally – more than a year, so that should be exciting.” He’s also always on the lookout for ways to make Good Protein’s products better – whether from a taste, texture, or nutritional standpoint. “They might be small changes,” he says, “but they make a big difference for the body.”

One big change that might be coming, sooner rather than later? “There might be some new bags on the shelves of people’s local grocery stores within the next year.” Shop Good Protein’s All-in-One Superfood Shake now!

Tossing, turning, and kicking your foot out of the sheets—overheating at night is an all-too-common dilemma that disrupts our precious sleep. Besides causing discomfort, an overly warm bed can affect our health by depriving us of restorative sleep, which is crucial for mental sharpness, emotional balance, and our body’s natural healing processes.

If you struggle with getting a good night’s sleep because of overheating, you’ve likely tried to solve your problem with everything from specialty cooling sheets and fans to mattress toppers. These temporary solutions offer brief relief, but investing in a cooling mattress is a more reliable long-term solution.

With a sea of cooling mattresses to choose from, navigating the options can be daunting. We’ve created a guide to help you select a cooling mattress and show you why Octave stands out as the best mattress for hot sleepers, according to the expert mattress reviewers at MattressReviews.ca.

Materials and Construction

A mattress’s materials and construction elements play a crucial role in its cooling capabilities. Polyester, for instance, is a common choice for mattress covers due to its durability and ease of care, but it’s not known for its breathability. Look for mattresses with covers blended with breathable fabrics, such as bamboo, cotton, or other specialized moisture-wicking materials. These blends are ideal for maintaining a cool and comfortable sleep environment.

The cooling properties of a mattress are determined not only by its cover, but also by its core construction. Traditional memory foam is notorious for trapping body heat and causing sleepers to feel hot. Mattress technology has evolved substantially with new materials such as gel-infused memory foam, latex foam, and open-cell foams that promote air circulation and prevent overheating more effectively than traditional foams.

Octave redefines comfort with its abundance of advanced cooling technologies. Each mattress is wrapped in a machine-washable cover woven with cooling nanofibres, crafted with CopperGel™ memory foam that is enriched with Octave redefines comfort with its abundance of advanced cooling technologies. Each mattress is wrapped in a machine-washable cover woven with cooling nanofibres, crafted with CopperGel™ memory foam that is enriched with a phase-change material designed to regulate temperature, ensuring you stay cool all night.

At the foundation of each Octave mattress, there is high-density multi-zone support foam engineered with air channels for superior airflow and designed with five pressure-relief zones, perfectly aligning with your body’s needs for deeply restorative sleep. Octave Mirage and Horizon, upgraded versions of the entry-level Vista mattress, also include a layer of aerated latex foam for breathability, and Horizon has a layer of ecoLuxe® cooling gel foam, which cushions and conforms to your body.

Choosing the Right Firmness

The right mattress firmness is more than just a matter of comfort—it can even help you stay cool throughout the night.

Soft mattresses, even ones with cooling features, might hug you like a cozy marshmallow as you drift off, but they can trap heat and become uncomfortably warm as the night progresses. This is because foam can be sensitive to temperature. The more your body is in contact with the foam, the more likely it is to trap heat. It also means if you sleep on a cooling mattress that’s too soft, you won’t reap the full benefits of your investment.

Medium-firm cooling mattresses strike the perfect balance, minimizing body contact with the mattress and thus reducing heat retention. They’re often recommended by experts for their ability to support a wide range of sleeping positions and body types. While a medium-firm mattress alone may not provide noticeable cooling, it allows you to maximize the benefits of other cooling features, making it a must-have consideration for any cooling mattress.

Octave’s cooling mattresses are crafted to offer a medium-firm feel, blending the ideal level of support and comfort your body needs for a truly rejuvenating sleep. Octave incorporates multiple layers of advanced memory foam, designed to adapt to your preferred sleep style and provide contouring in the right places, all while ensuring you stay cool all night.

Value for Money

Beyond the initial comfort, support, and cooling features, overall value becomes crucial in choosing your next cooling mattress. In a market flooded with options—each boasting the latest sleep innovations—it’s essential to identify which mattress genuinely delivers on its cooling promises and offers substantial value for your investment.

Each Octave model—Vista, Mirage, and Horizon—includes proven cooling features like a cool-to-the-touch CryoFusion™ nanofibre cover, CopperGel™ memory foam enhanced with phase-change material, and a base foam layer engineered with air channels for optimal heat regulation. While these features could cost thousands of dollars in other cooling mattresses, Octave mattress pricing starts from $599, with the largest and most feature-rich option sitting at a still-affordable $1,699.

With three models to choose from, you can easily find a cooling mattress that suits your needs and budget, giving you better value for advanced cooling features. Your Octave mattress purchase also includes a free comfort sleep bundle containing a mattress protector, pillow(s), sheets, and pillow protector(s).

Embrace a cooler night’s sleep risk-free with Octave’s 365-night sleep trial and 15-year warranty, and discover why Octave stands out as Canada’s best cooling mattress.

For years, people have been very concerned I’m not getting enough protein. Old colleagues, family friends and fitness instructors have all suggested I make an effort to consume more of it to compensate for my vegetarian diet. Where did this idea come from? Have you ever heard of anyone being protein-deficient and seriously in need of more?

Opportunities to top-up your protein consumption are everywhere. There are chicken and tofu add-on options for salads on restaurant menus, there are shelves of packaged protein bars at grocery stores and gas stations and there are tubs of it in powder form stashed on fridges, waiting to be scooped into smoothies and water bottles. But are there scientifically-proven benefits to eating all this additional protein? Or are we all victims of an ingenious marketing trick?

First, let’s review why protein is an essential part of a healthy diet: It helps repair tissue, supply the body with nutrients, aid digestion, regulate hormones, curb hunger and lower your risk of high blood pressure. When it comes to fitness, protein helps speed up recovery and build muscle, too. So, I can see why people may be inclined to load up their plate with extra protein—but it’s actually not at all necessary. According to Madalyn Higgins, a registered dietitian in Wolfville, N.S., the average person gets more than enough protein.

“Someone who’s consuming protein, plant-based or animal-based, a few times throughout the day will not be deficient in it,” says Higgins. That’s because protein is in more foods than you think—like grains, bread and vegetables. “Those foods might not contain enough to keep you at your optimal nutritional needs, but they’ll keep you from being deficient.” And this goes for the herbivore set as well. A 2016 study showed most vegetarians and vegans have no problem meeting the recommended amount of protein.

According to Health Canada, you only need to eat small amounts of protein to meet your nutritional needs. Specifically, about 10 percent of your daily calories should come from protein. And eating more than the recommended amount doesn’t necessarily offer greater health benefits.

So if we’re all getting plenty, why’s everyone obsessed with consuming more? Higgins says marketing, in fact, has a lot to do with it. “Many companies that sell protein powders are really good at drawing the connection between protein and muscle growth and strength,” she says. “So people are led to believe that consuming more protein is the way to get [fit].” While protein is certainly necessary for building muscle, most of us still don’t need to consume extra to reap its strength-building benefits. “Bodybuilders are the only people who may need to eat more of it,” she says.

Still have questions? Below, Higgins helps us distinguish protein facts from fiction.

A 2004 study published in the Journal of Sports Science and Medicine found animal proteins to be an important source of protein. Is meat actually essential for a healthy diet?

“Absolutely not,” says Higgins. Protein is protein, and there are plenty of plant-based options available. In fact, Health Canada recommends many vegetarian-friendly ones, including beans, lentils, nuts, seeds, eggs and dairy products. “If you’re eating a variety of foods throughout your days and weeks, you’ll get more than enough protein as a vegetarian or even vegan,” says Higgins.

We know that some protein isn’t good for you—processed meats have been linked to heart disease, diabetes and various forms of cancer; red meat can give you an increased risk of heart disease—so what are the healthiest sources of protein?

Aside from the aforementioned vegetarian proteins, Health Canada also recommends lean meats, poultry and fish. Higgins is a pescatarian and sings the praises of fish. “It’s a good way to get some of those heart-healthy fats as well, which help with reducing inflammation,” she says. “So if you’re working out a lot, that’s something you’d want to help with recovery.”

The rule used to be that you should eat the amount of protein that equates to the palm of your hand—is that still the gauge?

There’s no need to be overly concerned with the portion, says Higgins. Instead, she recommends trying to include a little protein with all meals and snacks as it helps with satiety. “For a snack, add a little butter, cheese or chia seeds to whatever you’re eating,” she suggests. “For a meal, incorporate some tofu, beans, chicken or fish into it.”

The health food aisle is packed with protein bars and powders. Who may want to reach for them?

Higgins says she doesn’t generally recommend protein powder for most people since it’s easy to get enough through food sources alone. And as for protein bars, while they could be great for keeping you feeling full for longer—protein helps keep hunger at bay—many of them are full of sugar, so they shouldn’t be thought of as a healthy snack. They’re more like a candy bar.

Now that we’ve confirmed it’s unlikely to be protein-deficient, is it possible to consume too much of it?

“If you’re consuming a lot of protein powder or large quantities of protein from animal sources, you can get too much, which can cause a little bit of damage to your kidneys,” says Higgins. “But it’s rare and pretty hard to do.”

Next: The Healthiest Milk for Your Coffee, According to Registered Dietitians

Renée Reardin is an editor at Best Health and the author of a newsletter called Curious Chat, where she questions wellness beliefs just like this one. Subscribe below!