This fall and winter, the perfect storm of influenza A, influenza B, Covid and RSV—what some are calling a “tripledemic”—has slammed ERs, walk-in clinics and overworked family doctors. (Plus, an estimated 4.7 million Canadians over age 12 do not have a family doctor at all, according to Statistics Canada data.) This new at home testing product from Rockdoc promises to help patients determine what’s ailing them from the comfort of their own home.

We asked Samuel Gutman, an ER doctor and the founder of Rockdoc, to explain how their Cold and Flu Rescue Kit ($60) works. The kit is similar to a rapid antigen test for COVID, with swabs and cartridges, but can also check for influenza A or B, as well as strep infections.  He says that the test can complement—not replace—typical primary care with a physician and provides patients with more information at a time when ERs and doctors’ offices are overwhelmed.

Can you explain to me how the product works? I’ve got two little kids, and we’ve all had a cough we can’t seem to shake. It doesn’t seem serious enough to bother our family doctor about it—at least not yet. But at what point would I decide to go to your website and order up a test?

Everybody gets sick at least once or twice during the typical cold and flu season, so some people are electing to purchase the test kits in advance to have them on hand. Or, if you wake up sick or your child wakes up sick, and you don’t have a family doctor or can’t get an appointment, you can order the kit. Depending on where you are, you can get either an overnight courier or a same-day DoorDash delivery. The kit comes with a barcode that you can scan and get an appointment with a telehealth practitioner who will walk you through every step of the test. Then you get your results in 20 minutes. It’s very simple.

Then what happens?

Depending on the results, we’ll provide some recommendations or information on how to manage the illness. And then if you decide you need more information or want to ask questions, we coordinate a telehealth appointment with a physician on the same day. There may be treatment available—depending on the illness—if you get the diagnosis soon enough.

Okay, and what does it test for?

The kits include the tests for Covid, influenza A and B and strep throat. We also have an RSV product that’s in development, and that should be out in the next week.

(Related: Should You Get Another COVID Vaccine?)

Are the testing methods the same ones that we’re familiar with from using at-home Covid rapid tests—a cheek swab or a nasal swab, and a cartridge you drop the liquid into?

Yes, the cold and flu kits are the nasal swab and a throat swab. The RSV test is just a nasal swab. It’s very convenient. For kids especially, going to the ER or urgent care can be a scary environment, so being able to do it at home with a simple nasal swab is preferable.

Right. These days, you don’t want to be in the ER for hours and hours in the middle of the night—it’s always a judgment call whether to go in and brave it or not. And lots of family doctors, or even walk-ins, are booked up for weeks and weeks.

It’s a challenge to get in, and our goal is to provide people with information and to help them make decisions. Because that’s really what’s lacking: You don’t know what’s going on. You don’t know if your kid’s going to get worse or not. And with RSV, at some hospitals, the only way you get an RSV swab is if you get admitted. We’re providing people with more information.

The important thing, though, is that at no point do we want people to stay home if you’re really sick, or your kid is sick and needs to go to the hospital. This product shouldn’t get in the way of that. For those who can’t get to a physician, this is a way to access more information.

In a way, this also helps those with mobility challenges, childcare duties or limited access to transportation—it can be very hard to drop everything, take time off work and get to the doctor, especially if the doctor is far away. Or if you get sick at night, and your family doctor isn’t answering the phone.

Yes, we have people who fall ill on Friday and need to know whether they should cancel their business trip on Monday. If you’ve got a cold or sniffles, it’s probably going to get better in a day or two. But if you’ve got COVID or influenza, that’s going to be five to seven days.

The other thing that people aren’t aware of is that there is treatment available for influenza [antivirals like Tamiflu], and certainly there’s treatment available for strep throat [antibiotics]. At your doctor’s office, the swab for strep throat takes three days to come back and by that time you’re either worse, or they’ll prescribe antibiotics whether you needed them or not—and then we’re exposing people to antibiotics that they don’t need. Being able to get a proper diagnosis quickly enables more efficient and appropriate treatments.

(Related: 14 Virtual Care Services in Canada You Need to Know About)

How does the telehealth appointment work? You pay for the kit, but you don’t pay for the telehealth appointment after the test?

The telehealth appointments are covered by the provincial health plans. We try really hard to work within the public system—we’re trying to be complementary to the public system at all times. We’re providing service that’s adjacent to the system. We’re facilitating you getting an appointment when maybe you can’t get one elsewhere.

There’s been a lot of talk about the privatization of the Canadian healthcare system, and how it’s been chronically underfunded and neglected. So some people might look at this and think, “this is an equity issue. Not everyone can afford this test, and that’s not okay.” But there’s also the inequity of what happens when you can’t access health care at all, or don’t have a family doctor, or can’t wait in the ER for hours. I’m sure you’ve thought about that a lot.

Absolutely. The fact that these kits are available to anyone, anywhere, anytime, I think is an equity issue. It addresses it, as opposed to making it worse. The other way to look at this, actually, is that we’re increasing equity. And even in remote locations—since we ship the kits across Canada. In underserviced areas, these kits are providing people with information and the knowledge that they need.

That’s increasingly important as we see rural emergency rooms closing. In a small town, it can be a long drive to the nearest hospital.

Right. We’re health care people—we work in the public system as well. I was an ER doctor in North Vancouver for almost 30 years.  We’re working towards developing solutions and improved care for everybody. We’re trying to figure these things out that nobody seems to be able to figure out. For the last 50 years of public health care in Canada, the innovation just hasn’t been there. I’ve witnessed a lot of the challenges in the system and been really frustrated by the inability to effect change, for Canadians who can’t get the answers they need.

Pre-pandemic, the idea of doing a self-administered test like this at home just wasn’t really something I’d ever imagined. But now, when I’m packing for a trip, I throw a box of tests in my suitcase, of course. And we test ourselves and our kids at home all the time. Without COVID, do you think consumers would have been ready for this kind of product?

Yeah, I think it’s accelerated the change. But it’s not just the test: It’s the support, it’s the information around the test and the ability to take the results to a family doctor. We try to enable them to get the information and the actual care that they need.

Personally, I’m not interested in just selling people tests and saying, “go for it.” I’m trying to provide comprehensive care that meets all of the expectations and that’s complementary and collaborative with the system. You can do a test with us and then you get an emailed result, and then you can take your test results to your doctor if that’s what people want. We’re certainly not trying to poach people from their doctors or encourage them to go with our system, versus another way. It’s just providing information and choice so that people can make their own decisions on how they manage their health. With COVID [restrictions and telehealth], people are recognizing that there’s other ways to do it, and that they don’t always need to go into the doctor in person. In some ways, we can offload the family doctors to look after the people who really need it. And if we can be part of the solution, that’s awesome.

This interview has been condensed and edited for clarity.

Next: The Best Over-the-Counter Cold and Flu Meds

Your calendar is packed with fun activities. You’ve got your pickleball game on Monday, plans to take the kids ice skating on Wednesday, and a party to host with the extended fam on Friday, not to mention, the hours spent sitting at your desk, working away. Nothing can stop you, except perhaps something that can make those activities more difficult, or in some cases impossible—body aches and pains.

Fortunately, those aches and pains can be alleviated with chiropractic care, a non-invasive and drug-free treatment performed by Doctors of Chiropractic (DC). Chiropractors must complete a rigorous academic and practical education (including a clinical internship), and pass national licensing examinations, before they can practice. “We’re guided by the best available scientific evidence, our job is to integrate our clinical expertise with a patient’s preferences and values, for a positive treatment outcome,” says Dr. Ayla Azad, Ontario Chiropractor. “The goal of chiropractic care is simple: To improve the body’s overall function and prevent pain from returning, so you can get back to living your life.”

Each year, nearly five million Canadians trust one of Canada’s 9000 chiropractors to diagnose their pain, improve joint and muscle function, and restore proper movement. You can access chiropractic care without a referral from a doctor, and it may already be included in your extended healthcare coverage or insurance plan.

No matter your aches or pains—whether they be neck pain, back pain, headaches, arthritis, injury-induced, acute or chronic—chiropractic care can help you feel better and get moving, no matter your age or fitness level. Curious about how you can benefit from chiropractic care? Below, three people share their experiences and what their chiropractor was able to do for them.

Dan, a tennis player in his 20s with hip and back pain:

Dan plays tennis four to five times a week but began experiencing pain in his hips and lower back when serving the ball. Although the pain wasn’t affecting his day-to-day life, it was significantly impacting his performance on the court. “Pain shouldn’t be holding me back in my mid-20s,” he says, so he decided to seek care from a local chiropractic clinic.

Before the appointment, Dan was asked to fill out an intake form, then he sat with the chiropractor to review his health history and discuss his desired outcome: to play tennis again pain-free. Dan’s chiropractor tended to his pain using a combination of treatments including manual therapy, acupuncture, shockwave, an adjustment, and recommended exercises for him to do at home to help ease the pain. The result after just five treatments? “I was able to play 4-5 days per week without pain and felt more mobile,” he says. What’s more: “I was able to win several local tennis tournaments shortly after seeing my chiropractor.” Although he can’t confirm his wins were a result of the chiropractic care, he notes his treatment certainly helped get him feeling his best so he could push himself to victory.

Now, Dan continues to work with a chiropractor to ensure his body is in tip-top shape before every tournament.

Molly, a mother in her 40s with body pain affecting her sleep:

Hip pain and stiffness would radiate down Molly’s legs and cause significant knee pain. It was affecting her sleep, and her overall physical activity. “I was unable to enjoy hiking with my daughter, and I was sleep deprived, so my energy level declined,” she says. Molly had previously received chiropractic care to relieve a stiff neck, and trusted that her chiropractor could help. After filling out a thorough intake form, her chiropractic doctor reviewed her health history and had her complete a physical examination. With all that information, the chiropractic doctor was then able to select the best treatments for her, including soft tissue therapies and joint mobilizations.

After seeing her chiropractor, Molly finds herself to be much more flexible and feels only occasional soreness after soft tissue work. To help minimize any pain or discomfort, her chiropractor recommended specific exercises for her to do and suggested she take baths in Epsom salt to help soothe muscles and relieve tightness.

Today, Molly continues to do the exercises that were prescribed to her and feels so good that she doesn’t find a need for any additional visits with her chiropractor at this time.

Rebecca, a woman in her 30s with a desk job who’s noticed numbness in her hands:

A tingling sensation began to stem from Rebecca’s neck and down into her elbows and fingertips. “I started to panic because I thought, how am I going to sit at my desk job and type all day?” she says. “When I began feeling numbness in my hands and started dropping things all the time, I felt clumsy and hopeless.” The pain became so pronounced that she could barely hold a pen. When she went to consult her general practitioner, Rebecca got bad news: She would need extensive carpal tunnel surgery to repair the damage done in both her wrists. Luckily, Rebecca discovered a less invasive course of treatment with the help of a chiropractor.

“The experience I had seeing a chiropractor was unparalleled to any healthcare I had received up until that point.” From the intake to the treatments themselves, everything was tailored to Rebecca’s unique needs and goal: To be able to sit and type, pain-free. Working with a chiropractor for two 15-minute sessions a week, Rebecca received manual therapy, shockwave therapy, massage, and exercises to do at home. After just two weeks, she started to feel the pain subside, and after completing eight weeks of treatment, her pain was gone. Rebecca no longer needed to have surgery and could get back to work without pain and having gained renewed confidence.

Visit the Canadian Chiropractic Association’s website, chiropractic.ca, you can find a chiropractor near you by selecting ‘Find a Chiro.’

We live on a beautiful planet but, as humans, we sometimes fail to take to care of it. Luckily, there are steps we can take to be better stewards—and they start with our consumption. Consciously purchasing from brands that are eco-friendly makes this world a better place for everyone. And one such Canadian brand is Haumana, a maker of natural energy bars that are the perfect tasty, nutritious snack.

Here are five ways that Haumana strives to care for the planet and our bodies:

1. Award-winning packaging

Haumana is the first company in Canada to sell all of its bars without individual packaging. That means that last year, they saved 250,000 individual wrappers from landfills. Each bag holds six bars and is fully biodegradable.

2. Delicious vegan, gluten-free, organic ingredients

All of the ingredients used in Haumana’s energy bars are vegan and gluten-free, plus many of them are certified organic. The best part? Even though the bars are filled with healthful ingredients, they actually taste good. Win-win.

3. No added sugar thanks to the Baobab fruit

Instead of added sugar, Haumana uses a special fruit from the Baobab tree, which is also known as the tree of life. Baobab is a superfood that is rich in antioxidants, vitamin C and natural fibre. It has many health benefits including preventing spikes and dips in energy throughout the day.

4. Reduction of food waste

Haumana is committed to fighting food waste at the source. Every energy bar is handcrafted in Haumana’s small workshop in Montreal and is made to order, which means there aren’t leftovers that end up in the trash.

5. Community values

By sourcing Baobab fruit from Senegal, Haumana supports more than 20 women and their families, helping them gain financial independence.

The choices you make every day about what you buy can make a difference. Next time you’re looking for a healthful snack that’s eco-friendly (and has a social conscience), consider Haumana. The starter box is $59.95 and contains 18 bars: six chocolate energy bars, six classic energy bars and six energy bars made from the monthly discovery flavour. (Haumana has a different flavour each month, sometimes in partnership with other brands like Arc’teryx or Faro Roasting Houses.) It’s a delicious snack that you can feel good about.

Yellow is such a happy color. Since I was little, it’s been right up there with green for me. This soup takes the yellow from summer squash (or yellow zucchini), lemon, and turmeric to create a light but filling soup. It kind of morphed from a fresh vegetarian soup to a chicken soup to an avgolemono-inspired soup during my experiments in the kitchen.
Finishing the soup with eggs and more lemon makes it pleasantly creamy and thick. You just can’t be in a bad mood when eating this soup.

Chicken and Yellow Zucchini Avgolemono- Style Soup

Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients

• 1 large yellow zucchini, skin on
• 2 Tbsp olive oil, divided
• 1 small yellow onion, minced
• 2 cloves garlic, minced
• Zest and juice of 1 lemon
• 2 tsp ground turmeric
• 1 tsp salt
• ½ cup basmati rice
• 5 cups chicken stock, divided
• 1 cooked chicken breast (poached, roasted or broiled), shredded
• 2 eggs
• 2 Tbsp lemon juice
• Flakey finishing salt
• Pepper
• 2 Tbsp chopped parsley, for garnish (optional)

Directions

Slice the zucchini into rounds and then finely dice them.

In a large pot over medium-high heat, warm 1 tablespoon of the oil. Add the onions and garlic, and sauté until just softened, about 5 minutes. Add the zucchini and stir. Add the remaining 1 tablespoon of oil, the lemon zest, turmeric, and salt. Stir to coat the veggies. Add the rice and stir until completely coated. Add 4 cups of the stock and then the lemon juice. Bring to a boil and then drop the heat to medium-low. Cook, uncovered, for 15 minutes, stirring occasionally to ensure the rice isn’t sticking to the bottom of the pot. Meanwhile, warm the final cup of stock in a small pot over medium heat, not going past a gentle simmer.

At the 15-minute mark, check the rice to see if it’s almost, but not quite, tender. It might need another couple of minutes. Once it’s almost tender, add the chicken and cook until the rice and zucchini are tender, about 5 minutes. Keep warm on low heat.

In a bowl, whisk together the eggs and the 2 tablespoons of lemon juice. Add ¼ cup of the warmed stock to the egg-lemon mixture and whisk to temper the eggs. Slowly add more stock, ¼ cup at a time, until combined. Pour this into the soup and stir firmly to blend. Do not bring it to a boil or the eggs will scramble.

Remove the soup from the heat. Season to taste, starting with ½ teaspoon each of the finishing salt and pepper. This soup tastes even better slightly cooled. Serve with parsley, if desired.

Excerpted from The Lemon Apron Cookbook: Seasonal Recipes for the Curious Home Cook by Jennifer Emilson. Copyright © 2022Jeniffer Emilson.Cover and interior design by Lisa Jager. Cover and interior photography by Johann Headley. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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At first glance, you might not see the point of practicing balance. For other types of exercise, the benefits are more obvious: We know that lifting weights is great for bone density, yoga increases mindfulness and aerobic exercises are ideal for heart health. Functionally, we use strength to lift and carry groceries or little children, mindfulness reduces stress and aerobic exercise helps us catch the bus on those mornings when we wake up just a tad too late. But it’s not often (outside of, say, yoga class) that we need to balance on one foot. Sure, maybe to put on a sock—but we could just sit down to do that, right?

In reality, balance affects so much of our daily movement. “Balance is needed to complete functional tasks and activities of everyday living, like walking, cleaning, reaching—all the things that give you independence,” says Alice Li, a physiotherapist at Yellow Gazebo, a wellness clinic in Toronto. At its most basic definition, balance means moving or remaining still without losing control or falling. “It’s all about maintaining control of our body,” Li says. “From simply going outside for a walk to doing something more complex like running a race, balance is important for a full spectrum of activities.”

Three major systems in our body work together to create balance. The visual system allows us to see if we are tilting. The vestibular system, which is housed in the inner ear, sends our brain information about the motion of our head in relation to our surroundings. Proprioception is our awareness of where our body is in space, for example, during movement and actions. “All of those components work together to keep us upright,” says Li.

Maybe you’ve noticed that, while you used to glide down the stairs with ease, lately you have to hold the handrail or check your footing. “Like many areas in the body, our ability to maintain balance weakens over time,” explains Li. This is why older adults are particularly susceptible to falls. Practicing balance is key if you want to avoid slips and trips that could lead to serious injury. Such injuries, particularly those in the lower body (like a twisted ankle) can also further affect your balance, so it’s important to do rehab that incorporates balance exercises after an injury.

Using a tool like a Bosu ball (a balance ball that is flat on one side) is a great way to hone your balance skills. It provides you with an unstable surface to stand on, which forces you to find and maintain your centre of gravity while performing different exercises. It also helps you train your body (through the vestibular system and proprioception) to keep itself upright even in unsteady circumstances. For safety, Li suggests clearing a wide floor area and keeping a wall or sturdy piece of furniture nearby—just in case of tumbles. And don’t forget to always use your Bosu ball with the flat side down on the ground and the rounded side facing up.

If you’re new to using a Bosu ball, a good place to start is to simply stand on it. Stand with two feet on the rounded side, keeping a soft bend in the knees. Increase the difficulty by shifting your weight onto your toes and heels and side to side. “[It seems] super easy, but the unsteady nature of the ball creates a great challenge,” Li says. From there, you can up the ante by standing on one foot, then the other, or by shifting your weight farther back on your heels or forward onto your toes.

Another balance-perfecting exercise you can try is to maintain your stance while a partner pushes you (lightly!). This will help you practice your reactionary balance. “You need reactionary balance when, for example, you encounter a sheet of ice,” explains Li. You could also do this while tossing a ball with your kids, playing fetch with your dog or simply bouncing a ball off a wall—anything that has you reacting and staying upright while standing on the uneven surface.

If you’re a balance pro, try doing lunges. Start by standing facing the Bosu ball. Then, take one foot forward, planting it on the centre of the rounded part. Move into a lunging position (bending both knees toward a 90-degree angle), then push off with your front leg and return backward to a standing position. Carefully step forward onto the ball as you go straight into your lunge and then—this is the hardest part—step back with control. Do this on each side a few times, maintaining control and fluid motion throughout. “Be very cautious of that front knee, since there are many moving components to this exercise and the Bosu ball is unstable,” says Li.

Not sure how steady you are? A very simple way to test your balance is to simply stand on one foot. Li recommends clearing the area around you and standing close to a wall or a sturdy piece of furniture you can grab onto in case you do go off kilter. Then, lift one foot off the ground and aim to stand in that position for at least 30 seconds without falling, repositioning or flailing your limbs about. If you can’t last for 30 seconds or the action is not controlled, you likely need to focus on practicing balance. If you can make it 30 seconds with control, it’s safe to say your balance is in good shape. Sometimes, we can balance on one side but not the other (due to various factors that include muscular imbalances and injury), so that will tell you which side you need to focus on.

If you already have a regular exercise routine, that’s a great start. It’s true that general exercise increases balance. A 2019 review of the impacts of physical activity on balance and fall prevention in seniors published in the journal Medicine described one study that followed two groups—one that did 32 weeks of resistance training and another that did 32 weeks of aerobics. At the end of the study, the groups experienced an increase in the ability to balance on one foot by 25 and 31 percent, respectively.

“Good balance can help with confidence overall, and then you’re more likely to participate in activities and be more active,” says Li. “It’s a great cycle.”

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Close your eyes. Relax your shoulders. Take a breath in. And breathe it all out.

My in-app instructor tells me to imagine my happy place. In my mind, I’m standing in front of a lake, while the water calmly rolls onto my toes. But when I open my eyes and pick up my phone at the end of the guided meditation class, I’m greeted by an onslaught of email, social media, text and other phone notifications—effectively killing my Zen.

Meditation apps like Headspace, and Calm, the one I’ve been using, have become ubiquitous. Over 100 million people have downloaded Calm, the most popular mindfulness app worldwide. In total, meditation apps are projected to be worth over US $2 billion by the end of 2022. And the pandemic has fuelled this growth: Downloads of the top 10 English-language mental wellness apps surged by 2 million in April 2020, at the height of the first lockdown.

The idea is quite simple: instead of venturing out to a meditation studio or joining in on your office’s Zoom-call Meditation Monday, you can tap your way to mindfulness by listening to a pre-recorded guided meditation. Some apps have classes that happen in real time, though most apps also have a huge back catalogue of pre-recorded classes that vary in length, focus and theme. To meditate using an app, all you need is a quiet space where you can sit in a comfortable upright position, then listen to the app’s narrator as they talk to you in hushed tones and urge you to bring awareness to your breathing.

Using meditation apps do have proven health benefits, and they’re similar to the benefits of meditating in-person with an instructor. One study, which focused on Headspace, another popular app, found that after using the app for 100 minutes, participants felt more positive emotions, according to the questionnaires used to measure these outcomes. Another study from 2018 found that learning mindfulness techniques through an app can help users monitor and accept stress, which leads to a greater ability to stay relaxed (this was measured through cortisol and blood pressure tests).

These apps have extended the benefits of meditation and mindfulness to more people—especially as the pandemic forced many of us to stay indoors (and many in-person meditation spaces to shut down, either permanently or temporarily). Memberships to IRL meditation studios can be pretty costly: prices vary from studio to studio, but generally, they’re at least $20 per class—similar to the cost of the average yoga class. But subscriptions to meditation apps are generally a lot more affordable. Calm, for example, costs $77 annually for an all-access membership. (There are also discounts for students, and some workplaces offer their employees a free subscription as a mental health benefit.)

Another major advantage to meditation apps is that they go wherever you go. If you’re travelling out of town, you can still meditate, even if you’re far from your usual studio. Or, if you’re a caregiver and can’t get away, you can meditate at home with your kids in the other room, or after they’ve gone to bed.

There are some downsides to mediation apps, however. Catherine Phillips, an assistant clinical professor in psychiatry at the University of Alberta and the founding director of the Mindfulness Institute in Calgary, says that the main benefit of meditating in real life is the presence of other people. While that may sound counterintuitive (isn’t the point to drown out distractions and the chaotic world around you?), Phillips insists that “a lot of the learning in mindfulness classes is through commonality of experience.” It’s powerful, Phillips says, to see other people doing the same thing you are, sharing in the experience and finding that same level of calm, together. “When class is over, people are invited to share their experiences, and you discover that you’re not the only one. This is part of meditation.”

Another downside, says Phillips, is that meditating can also bring out negative emotions, depending on the type of meditation. During an at-home meditation on your phone, when you’re all alone, there isn’t anyone there to help you talk through any negative emotions. (Phillips points to body scanning in particular, which is when you meditate while shifting awareness to specific body parts and paying attention to how they feel, which can be triggering to survivors of sexual assault.)

But the biggest challenge with meditation apps, at least in my experience, has been the fact that it’s an app. While I can certainly sit in my quiet room, crank up the volume in my headphones  and close my eyes, the second my eyelids flutter open and I pick up my device to end the session, I’m brought immediately back to the thing that makes me anxious: My freaking phone—and all the pings or notifications that suck me into scrolling social media or checking my work email when I should be enjoying some screen-free time. There’s also a weird guilt I feel even having the apps on my home screen. I feel the need to check them, as I would my Instagram or emails, which makes me anxious that I’m not meditating enough, which makes me guilty that I’m not doing enough self-care, and the cycle continues. It’s a strange paradox to rely on the device that fuels my stress to get relief from that very same stress, and I’m not quite sure how to solve it yet.

Since downloading a meditation app and practicing mindfulness more often, I am, at the very least, more aware of the toxic relationship I have with my phone, and I do find it easier to compartmentalize those guilty feelings and push them aside. I just need to figure out how to somehow sustain that blissful, lakeside, post-meditative state a bit longer, instead of losing it the moment I exit the app and resume doom-scrolling.

Next: We Tried Meditating in the Metaverse

What if you could meditate on a beach? Or in front of a glowing orb? Or while floating in space? This is all possible with guided meditation VR.

In 2018, when Toronto-based meditation studio Hoame was playing with the idea of a virtual reality (VR) experience, the Metaverse didn’t exist. But Stephanie Kersta and Carolyn Plater, the two mental health experts behind the app and IRL studio, were already working on demos. From their experiences as clinicians, they knew that immersion is a remarkably useful tool in psychotherapy, though it can be difficult to achieve in a clinic.

Exposure therapy, for example, can help those suffering from PTSD or who have severe phobias. “If someone has a phobia of, say, spiders, it’s hard to, well, bring in spiders to the office,” says Kersta. “But, if you can go onto a headset and see spiders and work through the fear, it’s safer and much more controlled environment.”

VR can also bring meditation and mindfulness to those who are restricted in their settings. Plater points to seniors in long term care homes who are under lockdowns, and people in hospitals or in correctional facilities who can’t physically leave to go to an in-person meditation class.

Unfortunately, Hoame’s app is only available on VR headsets made and operated by Meta (formerly known as Facebook). While most people have a smartphone, not many people have a headset at home. And they can be pricey: The Meta Quest 2, their latest product, costs $610.

(If you’re feeling confused–don’t worry, we were, too!—here’s a breakdown: Meta owns the brand Oculus, which makes Quest headsets. Because Hoame only lives on the Meta “app store,” you can only get the Hoame app on Meta-produced headsets like Oculus and Quest.)

I found that depending on your facial anatomy and headset fit, the gear required can also impede or distract from your experience. I had a chance to try Hoame’s VR meditation app recently and I couldn’t get past the feeling of the heavy headset on my cheekbones and face, which definitely made it a bit harder to focus on my breath.

Other than the slight discomfort of the headset itself, Hoame’s app was immersive and easy-to-use. Once you’re strapped into the headset with the app loaded, you feel as if you’re inside Hoame’s actual meditation studio. There’s even a customizable image of a pillow and mat placed under you. In-app, it looks like you and the instructor are doing a class together.

Then, once the class starts, your background imagery varies, depending on which theme you choose, but you always feel like you’re suspended in air. In one, I was floating above a rocky beach during sunset, meditating while the waves rolled in. In another, I was drifting through space, as stars floated past me placidly. It’s also a 360-degree experience, visually: I really enjoyed looking behind me and feeling like I’d been transported.

Some people report motion sickness while using VR, but I didn’t experience any of this—though the visuals I was seeing inside my headset weren’t moving as much as they would if I were, say, playing an active video game.

For both the on-demand pre-recorded classes and the live classes, Hoame prompts users to input their pre-meditation mood, picking between six options (happiness or anxiety, for example). After class, the app prompts you to check in on how you’re feeling again. By the time the meditation was over, I was feeling more relaxed, and rated my anxiety lower than it was when I started meditating.

Hoame does offer different meditation types, like sound bathing and sleep meditation, depending on your goals. Classes generally consist of you and the instructor sitting in a beautiful space while they instruct you to breathe, let go of your thoughts and tune out anything happening outside of the class. In this way, Hoame’s VR app was very similar to apps like Calm and Headspace. The app also has a breathwork trainer, where a floating orb helps you count through breaths. There are several different breathing styles that you can practice, such as vagal breathing (breathing in through the nose and having your belly expand, then breathing out through the mouth and relaxing your belly), or square breathing (which is when you do cycles of breathing in for four seconds, hold for four, out for four, hold for four and repeat).

Despite the strange fit of the headset (at least for me), Hoame’s app builds on all the good parts of virtual meditating—it brings mindfulness into the home and can help users in a convenient, safe environment. It’s not cheap, but it is really calming to hear the gentle music play, stare out into a gorgeous vista and bring your focus to yourself, no matter where you are.

Hoame, free 7-day trial and then $10/month

Next: My Phone Makes Me Deeply Anxious, Can a Meditation App Help?

If you cut me open, you’ll probably find that I am made of Lebkuchen! Lebkuchen (or honey cake) is a German cousin of North American gingerbread. In addition to being sweetened by honey—instead of molasses— it contains a few different spices than gingerbread, most strikingly, white pepper and anise seed. Both help to create a unique but warm spice blend.

Some of you may have reservations about its licorice leanings, but I promise, this is a good thing. Each area of Germany seems to have its own special version, but one of the most beloved is the Nuremburg Lebkuchen, also known as Elisenlebkuchen. Unlike most German baking, this is flour-free, relying totally on nuts, candied peel, and eggs. There is something so special about the soft and chewy texture, the spices, and the interaction of the bittersweet chocolate with the sweet cookies. The aromas are downright heady when you open the container . . . even 3 weeks after you make them!

Nuremburg Lebkuchen

Makes 32 to 36 cookies
Prep Time 20 minutes
Cook Time 22 minutes per batch

Ingredients

Lebkuchen Spice Blend

• 2¼ tspground cinnamon
• 1¼ tsp ground ginger
• ½ tsp ground cardamom
• ½ tsp ground cloves
• ½ tsp ground allspice
• ½ tsp ground nutmeg
• ¼ tsp ground white pepper
• ¼ tsp ground anise seed

Cookies

• 3 eggs
• 1 cup + 1 Tbsp (235 g) sugar
• 4½ oz (125 g) marzipan
• ¼ tsp salt
• Zest of 1 lemon
• ½ cup packed (85 g) candied orange or lemon peel
• ½ cup packed (85 g) mixed candied peel (I like citrus)
• 1¼ cups (120 g) ground hazelnuts
• 1¼ cups (120 g) almond meal
• ½ cup (80 g) finely chopped blanched almonds
• 7 oz (200 g) dark or bittersweet chocolate
• Sliced almonds, for decoration (optional)

Directions

Preheat the oven to 300°F.

For the Lebkuchen Spice Blend

In a small bowl, whisk together the cinnamon, ginger, cardamom, cloves, allspice, nutmeg, white pepper, and anise. Set aside.

For the Cookies

In a stand mixer fitted with the whisk attachment, or using a hand-held mixer and a large bowl, whisk together the eggs and sugar. Using the large side of a box grater, grate the marzipan into the bowl. Whisk again until well blended and slightly frothy. Add the Lebkuchen spice blend, the salt, lemon zest, candied peels, ground hazelnuts, almond meal, and almonds. Switch to the paddle attachment or use a wooden spoon to blend well.

Measure a sheet of parchment paper that will fit your baking sheet. Using a marker or pencil, trace circles, 2½ inches in diameter (a round biscuit cutter will guide you) and about ¾ inch apart. You should be able to draw about eight circles. Turn the parchment upside down and check that the markings are still visible. Spoon 1½ tablespoons or so of cookie batter onto each circle. Using a small offset spatula or your finger dampened with water, spread the batter to just fill the circle, leaving a bit more mounded in the center.

Bake on the center rack of the oven until golden brown and slightly puffed, about 20 to 22 minutes. Transfer the baking sheet to a cooling rack and let the cookies completely cool on the sheet before removing. An offset spatula may help loosen them.

Repeat the measuring and baking steps as many times as needed with the remaining cookie batter, using a new sheet of parchment for each batch.

Once all the batches are completely cooled, coarsely chop the chocolate, place it in a metal bowl over a pot of simmering water, and melt, stirring, until smooth and glossy. Let it cool for 1 minute. Use a silicone brush to spread the chocolate over the tops of the cookies. Make sure to get into every nook and cranny. If desired, decorate the cookies with the sliced almonds, lightly pressing them into the chocolate on top. Let cool completely.

Notes: 
If you can’t find ground anise seed, simply crush whole anise seeds using a mortar and pestle, and use ¼ teaspoon as directed.
If you can’t find ground hazelnuts, toast 1 cup plus 2 tablespoons of whole hazelnuts in a dry skillet over medium heat, stirring occasionally, until fragrant and lightly browned, about 6 to 8 minutes. Transfer them to a tea towel, wrap well, and rub them vigorously to remove their skins. Grind the cleaned nuts to a medium-fine meal in a food processor fitted with the steel blade. Stop as soon as this texture has been achieved, as going further will release the oils and you’ll find yourself with hazelnut butter!
The cookies can be stored in a sealed container at room temperature for up to 3 weeks or in the freezer for up to 4 months.

Excerpted from The Lemon Apron Cookbook: Seasonal Recipes for the Curious Home Cook by Jennifer Emilson. Copyright © 2022Jeniffer Emilson.Cover and interior design by Lisa Jager. Cover and interior photography by Johann Headley. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Next: 11 Holiday Cookie Recipes to Get in the Festive Spirit

Perhaps you’ve yet to mix a scoop of Athletic Greens into a cup of water, but chances are you’ve heard of the brand. Ads for the powder are popping up on every other podcast lately, with hosts commending them for having a rich nutrient profile. They contain an impressive 75 vitamins, minerals and “whole-food sourced nutrients,” which, according to the company, is “all you really need, really.”

There’s nothing new about the idea of reaping the goodness of green vegetables by drinking them, not chewing them. “Everyone’s always trying to find ways to make eating your greens easier,” says Abbey Sharp, a registered dietitian in Toronto. Athletic Greens has been around for more than a decade, while green smoothies, juices and one-shot “wellness boosters” have been on the scene for even longer.

Products like Athletic Greens are made with dehydrated vegetables and other health-boosting ingredients, like ashwagandha, an adaptogenic herb. They’re buzzy now because of, yes, the incessant ads, but also because we’re seeing greater, more enchanting health claims attached to them: “Promotes gut health! Supports immunity! Boosts energy! Helps recovery!” It raises the question: Is drinking your greens really just as healthy—or even healthier—than consuming them whole?

Before we answer that, let’s review why green vegetables are often considered to be the cream of the health food crop. Green veggies, particularly dark ones, are rich in essential minerals like iron, magnesium and calcium, as well as important vitamins like C, K and many B vitamins. Some green vegetables also contain phytonutrients, such as beta-carotene and lutein, which can help protect your cells and prevent diseases. According to Canada’s Food Guide, you need to eat a variety of colourful veggies and fruit each day, including at least one daily serving of dark green veggies. That could be one cup of spinach or a half cup of broccoli, for example. While it sounds easy enough, we all know that finding and prepping vegetables to eat every day isn’t always convenient—and that’s where green powders may come in handy.

“I see them as multivitamins,” says Sharp. If you’re not getting the daily requirements of vitamins and minerals from your meals, then nutrient-packed powdered greens could help you meet those needs, Sharp says, especially if you’re unable to cook much at home.

Because conventional green juices (whether from the grocery store or a juice bar) are full of sugar, powdered greens make a healthier alternative. Plus, a powder is much easier to prep (and clean!) than anything requiring you to break out a juicer or blender. All it takes is a scoop of the greens and an 8-ounce glass of water, and you have a moss-green drink that can taste pretty good, depending on who you ask: Green powders seem to fall somewhere on the flavour scale between tropical fruit and broccoli. (Athletic Greens is “essenced” with vanilla and pineapple, though some reviewers have described it as “broccoli pretending to be a milkshake.”)

But contrary to Athletic Greens’ slogan, the powder actually isn’t “all you really need, really.” It’s not a replacement for whole foods, says Sharp. “Green powders like Athletic Greens may be competitive to whole foods in their nutrient profiles, but they’re missing essentials like fibre and calories,” she says. “This is one of the main reasons we eat vegetables.”

Fibre is good for your gut—it prevents constipation by helping to keep food moving through the digestive system. It’s found in raw vegetables, whether eaten whole or blended into a smoothie, but not in vegetable juices. With juicing, all fibrous materials are extracted, says Sharp. Same goes for powdered greens.

And that other essential element missing? Calories. “Diet culture makes us think calories are bad, but calories are energy,” says Sharp. And we get energy from eating food. “If you want a more energizing choice [than powdered greens], have a cup of green tea with some actual breakfast,” she says. This will help you feel stimulated and satiated for longer because of the calorie intake.

While Athletic Greens are certainly the most popular powdered greens today, they’re one of the more expensive options, at about USD $99 per month, plus taxes and $9 in shipping costs to Canada. (Note: You’ll save a bit if you subscribe to recurring deliveries.)

When shopping for powdered greens, be skeptical of marketing ploys and scrutinize the ingredients, Sharp recommends. It may sound like you’re getting all the listed superfoods, but you don’t know how much of those superfoods are actually in the blends—and it is not possible for there to be a clinically significant dose of each ingredient in every single scoop. “We can say a product contains broccoli if it contains a minuscule amount of it,” says Sharp. “There’s no minimum amount of the vegetable that needs to be in that product.”

If you do purchase powdered greens, look for a product that’s been third-party tested. That means an independent company has tested the product for purity (it’s free of heavy metals and other contaminants), and for transparency and accuracy (in terms of the levels of nutrients stated on the label).

Whether or not you have a nutrient deficiency, Sharp says, powdered greens could still help you feel good, even if there isn’t a scientific reason behind it. “I think the placebo effect is a beautiful thing,” she says. “If you can afford to entertain it, and you’re feeling better, that’s great.”

Ancient Nutrition: This brand is formulated with 25 ingredients, like alfalfa grass juice, beet root and flax seed, as well as other superfoods, like probiotics and adaptogenic herbs. It’s also vegan, gluten-free, non-GMO, and certified organic.
Ancient Nutrition Organic Super Greens, $48, iherb.com

Athletic Greens: Gwyneth Paltrow, the grand dame of Goop herself, gave Athletic Greens a social-media stamp of approval. Devotees like that the powder is made without GMOs, pesticides, artificial colours, preservatives, gluten or dairy.
AG1 Pouch 30-Day Supply, USD $99, athleticgreens.com

Garden of Life: For a vegan option that’s less expensive than Athletic Greens but still loaded with nutrients (and raking in five-star reviews), try this certified organic, non-GMO pick. It contains 40 nutrients and includes probiotics—which can help support healthy digestion.
Garden of Life Raw Organic Perfect Food Green Superfood, $44, iherb.com

Vital Proteins: One of the most recognized collagen supplements around has a greens version. Aside from skin-boosting ingredients like hyaluronic acid, it’s formulated with organic greens (like wheat grass and kale) and coconut water, plus probiotics for better gut health.
Vital Proteins Collagen Beauty Greens
Vanilla Coconut, $40, iherb.com

Macro Green: This pick contains 38 nutrient-rich superfoods and probiotics. It’s also non-GMO, vegan, gluten-free, and dairy-free.
MacroLife Naturals Macro Greens Nutrient Rich Superfood, $66, well.ca

Next: Are Any of Us Taking Supplements the Right Way?

I’m putting it out there: Lake Erie yellow perch is like the candy of the fresh fish world. So tender and practically sweet. Even people who don’t like fish like lake or yellow perch. There is something of an obsession over it in Southern Ontario. But of course, you can source it elsewhere in North America. Just ask your fishmonger. Otherwise, substitute with some fresh pickerel or walleye. Serve this with french fries or chips. I have to admit, Jim and I like store-bought frozen crinkle fries—they remind us of our childhoods. So a baking sheet of freezer french fries is fine by me! For best results, make the coleslaw and tartar sauce a day ahead.

Lake Perch Fish Sammies

Serves 4
Makes 8 to 12 sliders
Prep Time 1 hour + chilling
Cook Time 20 minutes

Ingredients

Coleslaw

• 1¼ cups shredded green cabbage
• 1¼ cups shredded red cabbage
• 1 large carrot, coarsely grated
• 1 shallot, chopped
• ⅓ cup mayonnaise
• 1 tbsp sour cream
• 1 tbsp runny honey
• 1 tbsp apple cider vinegar
• ½ Tbsp lemon juice
• 1½ tsp dry mustard powder
• 1½ tsp seasoning salt

Tartar Sauce

• 1 cup mayonnaise
• ⅓ cup finely diced dill pickles
• 1 tbsp pickle or lemon juice
• 1 tbsp capers, chopped
• 1 tsp dry mustard powder
• 1 tsp chopped dill
• ¼ tsp salt
• ¼ tsp pepper
• ⅛ tsp cayenne pepper (optional)

Lake Perch Fish

• Neutral oil, for frying
• 1 cup flour, divided
• 2 tsp seasoning salt, divided
• 6 oz (175 ml) local craft lager (½ bottle), divided
• 1 lb (450 g) lake or yellow perch fillets (see Note)
• Flakey finishing salt

For Serving

• 12 slider buns Butter
• French fries or Rosemary Potato Chips

Directions

For the Coleslaw

Place the cabbage, carrots, and shallots in a bowl. In a separate bowl, mix together the mayonnaise, sour cream, honey, vinegar, lemon juice, mustard powder, and seasoning salt. Taste the dressing and adjust to taste. Add to the slaw and mix together until everything is well combined. Transfer to an airtight container and chill in the fridge for at least 4 hours or overnight.

For the Tartar Sauce

Place all the ingredients in a blender and blend until creamy with a bit of texture. Use a bit more pickle juice to thin it out, if desired. Transfer to an airtight container and chill in the fridge for at least 1 hour or overnight.

For the Lake Perch Fish

Using a wok or high-sided cast-iron Dutch oven, heat 1½ to 2 inches of oil to 375°F, monitoring the temperature with a thermometer. If you don’t have a thermometer, the oil will
shimmer when it’s ready and you can test the oil with some batter as directed on page 82. Make sure any long handles are pointed away from you. Line a baking sheet with paper towel.

Meanwhile, in a shallow bowl, whisk together ¼ cup of the flour and 1 teaspoon of the seasoning salt. Set aside. Place the remaining
¾ cup flour (110 g) and remaining 1 teaspoon of seasoning salt in a separate bowl. Whisk half of the beer into it until you have a batter with a thin consistency that just coats the back of a spoon. Let it rest for about 10 minutes and sip the beer while you wait! If the batter is still thick, add a bit more beer, 1 tablespoon at a time.
Otherwise, you run the risk of the coating turning soggy when the fish is being fried and while it sits afterwards.

Working with one fillet at a time, dip the fish in the dry mixture, shake off any excess, and then dip into the batter. You may see some of the fish peeking through the batter, which is fine. Repeat with the other fillets.

If you don’t have a thermometer, gently drop ¼ teaspoon of the batter into the oil. The batter should bubble up immediately. If not, continue to heat the oil and try again.

When you’re ready to fry, working in batches, use a spider to add two or three fillets to the hot oil. Fry until the coating is a lovely golden brown, about 2 minutes on each side. Monitor the oil and keep it between 340°F and 360°F while the fish is frying. You may need to give it a few minutes to come back to temperature between batches. Drain on the prepared baking sheet, and sprinkle with salt.

To Serve

Slice the buns and spread them with butter. In a skillet over medium-high heat, or using the oven set to broil, lay the buns cut side down (or cut side up for the broiler), until toasted. This should only take a few minutes.

Spread some tartar sauce on the bottom bun. Add the fish, and top with 2 tablespoons of coleslaw. Cover with the top bun. Repeat. Serve with french fries, if desired.

Notes: If you’re using a fish other than perch, cut the fillets to just larger than your slider bun. Thicker fish, like walleye or pickerel, will take a few minutes longer to fry. It’s better to have too much batter than not enough, so feel free to use the rest for more fish (some- times I’m able to use it for up to another pound of fish!).

Excerpted from The Lemon Apron Cookbook: Seasonal Recipes for the Curious Home Cook by Jennifer Emilson. Copyright © 2022Jeniffer Emilson.Cover and interior design by Lisa Jager. Cover and interior photography by Johann Headley. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Next: French Fries Fan? This Kitchen Gadget May Make Your Dreams Come True