Heres What To Eat To Recover From An Injury

TheIn January, many of us strive to be stronger, lighter, faster versions of ourselves. It is also the busiest time of the year for physiotherapists. We are all so driven by the chronological time stamp of the new year that we forget all too quickly that we are using a body that hasnt seen a pair of running shoes in months, if not years. Activity guidance does exist, but isnt common knowledge to most. Inevitably, our enthusiasm out-sprints our physical capabilities and, ouch, we end up injured and back to square one.

Most peoples reaction to reduced exercise when injured will be to immediately reduce their food intake because they arent burning the energy exercising. But this can be counterproductive if taken to the extreme. When injured, your daily energy expenditure can increase by as much as 15-50% over normal, particularly if the injury is very bad.

If your injury is so bad you need crutches, your expenditure during walking can be even higher. Consequently, you are still burning calories at a higher rate when injured and it is important that your eating matches what you burn off. Whats more, the composition of the food you eat can also help to speed up the recovery process.

Plan your protein

Muscle is very expensive to hold on to from a calorie perspective (up to 500 kcal a day for a muscular male). Use it or lose it stands true and you want to avoid losing the muscle mass you have, particularly if you are older. The total amount of protein in your diet is key to keeping the muscle you have when injured. So how much is enough?

One study found that athletes who increased the protein in their diet (to around 2g per kg of body mass per day) held on to their muscle mass better than those who reduced their protein intake (to around 1g per kg per day) when trying to lose weight. It is possible that simply maintaining a moderate to high amount of protein in your diet (1.6g per kg per day) is also sufficient.

What does that look like in actual food? For a 70kg person, that would be the equivalent of scrambled eggs (three eggs) or Greek yoghurt (200g) for breakfast (17-26g); bean salad with chopped vegetables and two cups of cooked lima beans (30g) for lunch; and a single pork chop (33g), 85g salmon (22g) or 100g of turkey breast (30g) for dinner.

Lose those crutches, quickly. Shutterstock

Hard-boiled eggs, raw edamame, canned tuna, nuts, seeds and low-fat dairy are all easy high protein snack options. If you spread that intake over four equal portions throughout the day then further benefit can be had. Finally, protein sources high in the amino acid leucine (milk, for example) may also protect against muscle loss.

Vitamin C and vitamin D both have key roles to play in recovery. Eating more than the recommended daily intake (10 micrograms for vitamin D, 40 mg vitamin C) wont help you recover more quickly and can be detrimental to your health. However, if you were not getting enough of these vitamins before your injury, a deficiency will likely prolong your recovery. Consider whether you consume enough fruit and vegetables, and actively increase your intake of red meat, liver, egg yolk and vitamin D fortified foods such as cereals. For vitamin C, eat more oranges, strawberries, broccoli and potatoes.

Rather obviously, alcohol sits firmly in the cross hairs. Alcohol has been shown to slow wound healing and can also reduce your muscle mass during periods of low activity. If you are unfortunate enough to have suffered serious injury from a fall or crash, then omega-3 fatty acids (found in oily fish such as salmon and mackerel) can also slow down the wound healing process, so consume with caution.

With the right choices in the kitchen, you should soon be back on your feet and ready to reach those 2017 fitness goals.

Michael Newell, Lecturer Sport and Exercise Nutrition, University of Westminster

This article was originally published on The Conversation. Read the original article.

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In the ’90s, two companies were using the same motto. They arm wrestled to see who got to keep it.

In October of 1990, Southwest Airlines unveiled a new slogan: “Just Plane Smart.”

Southwest Airlines was founded in 1967 by Rollin King, an investment consultant, and Herb Kelleher, an attorney. Kelleher served as the company’s CEO from 1981 until 2001 and oversaw many different initiatives during his tenure.

One of those initiatives was a marketing campaign around a new motto: “Just Plane Smart.” Southwest proudly unveiled the punny new slogan in October of 1990, and it seemed to go over well.

A recent picture of Southwest planes. Image by Karen Bleier/AFP/Getty Images.

Most people seemed to like it. But there was one notable exception: a guy named Kurt Herwald.

Herwald was the CEO of Stevens Aviation, a (much smaller) company that sells and services small aircraft.

Stevens Aviation, it turned out, had a slogan of their own, the very similar and also punny Plane Smart.” And Stevens had been using it in their ads for years prior and may have had it trademarked.

In late-1991 or early-1992, Herwald noticed that Southwest was using very similar words, and out came the muscle. But in this case, the “muscle” wasn’t the Stevens Aviation legal team. It was the forearms of Kurt Herwald.

Herwald sent a unique cease-and-desist letter to Southwest … challenging their chairman to an arm wrestling match.

The letter, sent to Kelleher’s attention, is reprinted below ( via Inc.):

Dear Mr. Kelleher:

We LOVE your new ads that use the clever, creative, effective “Plane Smart” theme! We can testify to its effectiveness since we’ve been using it in our own ads for a long time. In the true fun-loving spirit on which Southwest Airlines was founded, we challenge you to a duel to see who gets to keep “Plane Smart” big ol’ Southwest or little bitty Stevens. (Please no lawyers!) We trust that you accept this challenge in the spirit intended. … No litigiousness implied at all. We challenge you to a sleeves-up, best-two-out-of-three arm wrestling match between you and our chairman, at high noon on Monday, January 27, 1992…

Stephen D. Townes
Executive Vice President
Stevens Aviation

P.S. Our chairman is a burly 38-year-old former weight lifter who can bench press a King Air or something like that…

If that sounds like a ridiculous thing to ask of a major, publicly traded company CEO, well, that’s because it is.

But Stevens was right Southwest has a longstanding tradition of being somewhat ridiculous. (For example, the company’s stock symbol is LUV, a reference to “love,” of course, but also to Love Field in Dallas, where Southwest Airlines hoped to operate from originally.)

Not only did Southwest reply, but CEO Kelleher did so personally, with style.

Dear Mr. Townes:

Our chairman can bench press a quart of Wild Turkey and five packs of cigarettes a day. He is also a fearsome competitor who resorts to kicking, biting, gouging, scratching, and hair pulling in order to win. When really pressed, he has also been known to beg, plead, whine, and sob piteously. Can your pusillanimous little wimp of a chairman stand up against the martial valor of our giant?

Best regards,
Herbert D. Kelleher

And shortly thereafter, Stevens and Southwest scheduled an arm wrestling match, dubbed the “Malice in Dallas.”

Best two out of three, winner gets to use the name and makes a charitable donation as part of the deal.

And, while this was probably not in the contract, the two sides agreed to have a whole lot of fun in the process.

They hired an official/emcee who wore a massive wig, symbolic of fight promoter Don King; they rented out a Dallas-area wrestling facility; and, even though this was in the age before YouTube, they filmed faux pre-fight “training” videos of each of the competitors. And, thankfully for those of us in the YouTube era, they also filmed the match.

Kelleher (left) and Herwald (right) face off. Image via Southwest Airlines Archive (Unofficial).

Here’s round three, below. Herwald is the one in the maroon polo shirt. Kelleher is the guy in the headband and T-shirt with cigarette in his mouth, playing to the cameras.

In the video below, the arm wrestling match ends within the first couple of minutes, but it’s worth watching until the end because some weird stuff happens (like, an impromptu wrestling match breaks out):

Stevens Aviation’s CEO won the match and with it earned the exclusive right to use the “Plane Smart” slogan.

After the match, he immediately announced (as was clearly preplanned, given the novelty check that soon followed) that Stevens was going to continue to allow Southwest to use the motto in exchange for a $5,000 donation to Ronald McDonald House of Cleveland.

Kelleher presents the check made out to Ronald McDonald House. Image via Southwest Airlines Archive (Unofficial).

Both Stevens and Southwest got a nice PR bump out of the creative way to avoid litigation (and associated legal fees), and for Stevens in particular, it likely led to rewards.

As Priceonomics notes, “Stevens Aviation, previously a peon in its industry, rose to prominence: It experienced a 25% growth over the next four years, during which its revenues rocketed from $28 million to over $100 million.”

Dan Lewis runs the popular daily newsletter Now I Know (“Learn Something New Every Day, By Email”). To subscribe to his daily email, click here.

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How to lose weight for summer: 32 tips from top doctors | Fox News


Everyone has some facet of his or her being that causes a bit of unhappiness. Whether its awkwardly long fingers, an unfortunately positioned mole, or a few extra pounds around the midsection, we all have one or two things about our own bodies that bug us or that we wish we could change. While some things are more difficult to change than others, our weight is something that can shift if were willing to put in the work to make it happen.

With summer just a few months away, were sure that plenty of you are fervently looking for ways to get your body ready for bathing suit season. There are plenty of fad diets and crash diets out there, which many people turn to in such times of body-weight-induced distress, but these methods are usually unhealthy and the results are often fleeting. In order to provide you with some of the best ways to lose weight for beach season, weve reached out to top doctors, each specializing in health fields as varied as cardiology, sleep medicine, plastic surgery, and hormone balancing, in order to get professional advice.

Dr. Michael S. Fenster, MD, FACC, FSCA&I, PEMBA, a faculty member at The University of Montana College of Health Professions and Biomedical Sciences, has strong convictions when it comes to the consumption of seafood, sushi and otherwise. Specifically, he has a few fish bones to pick with one of the most widely available types of seafood in America today: tilapia.

He says, There are trillions of bacteria in our intestines some good and some bad. But when we eat the wrong foods or are exposed to toxins in the environment, the bad bacteria are allowed to proliferate and outnumber the good bacteria. These bad bacteria end up damaging the intestinal lining, creating holes that allow undigested food particles, toxins, and dangerous microbes to pass through the gut wall and into the bloodstream. These foreign invaders then wreak havoc on the body and the damage manifests differently in every person. Some develop diabetes or gallbladder issues, while others gain weight or develop dry, itchy skin.

More From The Daily Meal

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14 Complex Carbs to Help Shape Your Best Summer Body Yet

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Click here for the 10 Best Foods for Brain Health.

Aim for Seven Hours of Sleep Per Night

Get seven hours of sleep per night, says Dr. Robert Ziltzer, MD FACP, FAAP, Obesity Medicine Certified. Sleep deprivation increases hunger and fat-building hormones.

Lack of sleep leads to the over production of the hormone ghrelin, says Dr. Robert S. Rosenberg, DO, FCCP, Board Certified Sleep Medicine Physician and author of The Doctor’s Guide to Sleep Solutions for Stress & Anxiety. This appetite-stimulating hormone is produced by the stomach. In fact, when chronically elevated, ghrelin causes an increased craving for carbohydrates, especially noncomplex carbs, which leads to a rapid rise in glucose followed by surges in insulin. This combination results in increased fat storage and nocturnal eating right at a time when we are the least likely to be able to burn calories.

Avoid Foods With Bad Bacteria

Avoid the foods that feed the bad bacteria, including sugar, gluten, and conventional dairy, says Dr. Josh Axe, MD, a certified doctor of natural medicine, doctor of chiropractic, and a clinical nutritionist. This will help you lose weight while mending any damage caused by leaky gut.

Brush Your Teeth After Dinner

Dr. Robert Ziltzer suggests brushing your teeth after dinner instead of having a snack. We know that this is sometimes easier said than done, but its a quite effective (and hygienic) method. If you cant resist eating after dinner, make sure your bedtime snack is packed with protein and slow-digesting healthy fats. And then brush your teeth.

Chew More Slowly

Studies show that eating slower and enhancing chewing actually helps one achieve satiety faster, says Dr. Scott Weiss, DPT, ATC, CSCS, FACSM, a licensed physical therapist, board-certified athletic trainer, registered exercise physiologist, strength and conditioning specialist and advanced personal trainer. Training yourself to chew more slowly during a meal will make you feel as though your stomach is full sooner and therefore [you will] consume less calories.

Click here to see The Rest of the Ways to Lose Weight for the Summer

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Beijing smog: pollution red alert declared in China capital and 21 other cities

Authorities issue five-day warn and order schools to close, residents to stay indoors and heavy industry to slow or halting production

Beijing authorities have declared a five-day pollution red alert, shutting schools, ordering thousands of vehicles off the roads and telling residents to stay indoors, after the Chinese capital was enveloped by a shroud of toxic smog that ought to persist until Wednesday.

The cautioning the first since Beijings inaugural red alerting in December last year was officially implemented at 4.20 pm on Friday as a nicotine-tinged haze rolled into the city.

Smog invades Beijing, tweeted Xinhua, Chinas official news agency, alongside a timelapse video capturing the arrival of what city officials have controversially decided to categorize as a meteorological disaster.

China Xinhua News (@ XHNews)

#Timelapse: #Smog invades Beijing. 1st red alerting this year issued for air pollution. Odd-even car rationing to be imposed bw2fepv7kP

December 16, 2016

A second Xinhua tweet showed the skies blackening over the course of Friday as toxic air swept into the northern city of 21 million citizens.

China Xinhua News (@ XHNews)

See how heavy #smog descends on Beijing on Friday, as the Chinese capital issues 2016 s first red alerting for air pollution( Xinhua/ Jiang Yan) yQP9zjDnuv

December 16, 2016

Chinas ministry of environmental protection reported that 21 other cities across north and central China had also proclaimed pollution red alerts, including Tianjin, Shijiazhuang, Taiyuan and Zhengzhou.

A red alert is the highest level of a four-tier warning system introduced as part of Chinas high-profile war on pollution.

Xinhua told nurseries and primary schools across Beijing had been told to close until Wednesday when the smog is expected to lift.

Road runs were suspended; older and dirty high-emissions vehicles were are prohibited from taking to the roads; and heavily polluting industries such as steel plants were ordered to halt or slow their operations.

City officials were also reported to have penalised 388 people for igniting outdoor barbecues and fires.

But Dong Liansai, a Beijing-based climate and energy campaigner for environmental group Greenpeace, said coal-fired power stations , not barbecues, were to blame for the unusually severe bout of pollution.

Coal is the No 1 source, told Dong, warns that the smog contained tiny airborne particulates known as PM2. 5 which were linked to numerous adverse health effects including lung cancer, asthma and heart disease.

Dong said the declaration of the red alert was a positive step that would help temporarily reduce emissions and pollution levels.

But this is only a short-term measure. If you want to solve the problem of air pollution then you really need to have a long-term policy, the campaigner added. And given that coal is the No 1 source we really recommend a nationwide cap on coal consumption that would help accelerate the transition away from coal.

Dong said the smog was a reminder, after a period of improvement over the last few years, that there is still a lot to do in the future.

Speaking to the New York Times the coming week, Beijing-based environmentalist Ma Jun told China had constructed huge progress in tracking the sources of air pollution over the past decade and had also become much more transparent in releasing information about the blight.

However, the risk to human health remained severe, with analyzes indicating air pollution was causing between 300,000 and 1 million premature deaths a year.

There isnt much research on the relation between air pollution and lung cancer in China, and even less with accessible research results, Ma told. Its sensitive. The government does not want to cause panic among the public.

Dong, the Greenpeace campaigner, exhorted residents of areas affected by the latest red alerting to restriction their exposure to the smog by staying indoors with air purifiers turned on if possible. Try to minimise your outdoor activities and, if you really need to go out, wear a proper mask to protect yourself, he said.

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‘I’m moving to Canada’: the cops, pop superstars and athletes who made good on security threats

From the female squash champion fleeing the Taliban, to the gay popstar who became a hit back in macho Brazil, its often Canadas newcomers who can tell its most dramatic stories

The cliched threat to move to Canada because of political unpleasantness in your own country entirely hypothetical unpleasantness, of course (cough trumpfaragelepen) often seems empty. Its like a stroppy kid saying hes going to run away from home, to which the standard parental response is: Be my guest.

For the British loyalists who fled the US revolution, however, or the tens of thousands of black slaves who travelled via the Underground Railroad, or the roughly same number of conscientious objectors to the Vietnam War in the 1960s and 70s, Canada has long been a place of refuge.

Nor is emigrating to Canada just about escape. The countrys particular combination of social tolerance, relative gender equality, collaborative cultural spirit and 4.7 quadrillion trees have attracted global emigres for as long as Canada has been an independent nation. (One hundred and fifty years next 1 July, but you knew that.)

Equally cliche, perhaps, would be to suggest that each brings a story. But weve found a handful of genuinely remarkable ones. Chris Michael

The athlete

Maria Toorpakai, Pakistans top female squash player

Nobody knew that I was a girl … Maria Toorpakai, who lived as a boy for more than a decade. Photograph: Lorne Bridgman for the Guardian

It doesnt take long to track Maria Toorpakai down in the Toronto financial district club where she now trains. Everyone nods to the squash courts where the 25-year-old has spent the morning.

It hasnt always been so easy to find her. In 2007, death threats from the Taliban forced her into hiding. Confined to her home in Pakistans Waziristan region for more than three years, she spent hours each day playing squash in her bedroom, turning the walls into a makeshift court.

Although she was only 16, much of her life had already been spent at war with the entrenched gender roles of her tribal region. Women are considered weak, not smart and [are] confined to four walls, says Toorpakai.

Her first attempt to challenge this idea came at the age of four when she burned all her dresses in the backyard and lopped off her hair with a pair of sewing scissors. She braced herself for her fathers reaction. Rather than him getting angry, he just laughed and said, Your name is Genghis Khan from now on.

For the next eight years she lived outwardly as a boy.

She developed a reputation as tough, challenging boys to fights. And it was when, aged 12, one of these fights landed her in hospital that her father looked to the local sports arena for an outlet for Toorpakais energy.

It was there that she fell in love with squash. I just liked the way the kids were playing, everybody was watching them, clapping and theyre jumping, diving, getting the ball the rackets are so beautiful.

There was a moment when, after years of living as a boy, it seemed as if the jig might be up. Signing up at a squash academy, her father was asked to produce Toorpakais birth certificate. He took a gamble, saying, This is my daughter, actually. The academy owner surprised them with his reaction: He said: Im so happy that finally a girl is playing sports here, and handed her a brand new racquet emblazoned with the name of Jonathon Power, then the worlds top-ranked squash player.

Toorpakai spent hours each day on the court. The only female player in the region, she attracted constant scrutiny. She endured leering and bullying, but focused instead on winning tournaments. She climbed to the top of the countrys junior national rankings in 2005 only two years after she first picked up a racquet.

But with success came unwanted attention, and thats when the death threats started. The Taliban was active in the region and she knew the threats couldnt be ignored: Some of my family and friends, they were kidnapped, some were killed.

She confined herself at home for safety, but did her best to keep training, pausing only to send emails around the world, offering her services as a coach in exchange for a place where she could train without fear.

One of her few replies came from Power, the man whose name was inscribed on her first racket. Retired and teaching squash in Toronto, he told her he had been to Pakistan and offered to help. It was unbelievable to know that someone like Jonathon Power was sending me a message. A world champion.

She landed in Toronto in March 2011. Power met her at the airport. Everyone just received me with so much love. Right away we started playing, figuring out my training schedule. Five years later, Toorpakai is Pakistans top-ranked female squash player.

Off court, Toorpakai now shares a home in Toronto with three friends and relishes a life of squash, cooking and the occasional movie. Out of the whole world, God chose Canada for me, she says. But while Canada is where Toopakai found the freedom to play, shes adamant its Pakistan she represents in competition. Squash one of her homelands most popular sports has become a medium through which she can push for change in how women are seen and treated. If I keep playing for Pakistan, then I can inspire many girls, she says. And they can believe in themselves.

Ashifa Kassam

The adventurer

Graeme Dargo, one of the last Bay Boys

I had visions of fir trees … Scottish-born Graeme Dargo learned to grade furs and negotiate with trappers. Photograph: Lorne Bridgman for the Guardian

On a February morning in 1981, Graeme Dargo stood in the middle of a frozen lake in northern Saskatchewan watching a three-seater plane take off without him. A suitcase with all of the belongings hed brought with him from Scotland was all that stood between him and the wilderness.

He took off and Im going, Holy shit, what have I done? says Dargo. But this was part of the big adventure exactly what Id expected.

Though he didnt know it at the time, Dargo was in the last cohort of a centuries-old tradition: recruiting young Scots to staff the Arctic outposts of the Hudsons Bay Company. Dubbed Bay Boys, these experience-hungry men worked the backbone of stores that supplied Canadas most remote settlements.

Dargo had graduated at 16 in StAndrews the so-called home of golf and embarked on life as a butcher. Then at 21, just as he was growing dissatisfied with his job, he saw a newspaper advert for young people to work in a company of adventurers.

I had visions of fir trees and big lakes, and a very nomadic wilderness kind of life, says Dargo. Almost like a tourism ad for the Rockies.

The small plane actually deposited Dargo outside the Chipewyan-speaking community of La Loche, Saskatchewan, where despite never having previously seen a gun he took up hunting, fishing and trapping with his aboriginal co-workers.

At the time, Hudsons Bay still North Americas oldest company was the largest purchaser of furs in northern Canada. Dargo would pay a hunter-trapper an advance to cover ammunition, traps and supplies, and the man would return from a season of travelling with large sacks of furs. Dargo learned to grade the furs and negotiate a price.

The European fur ban changed all that. It was devastating to the local communities. Dargo recalls the day an old man entered the store, laden with bags of fur, and Dargo had to tell him they wouldnt buy it. He says, How can I pay my bill, then? How can I feed my family? Oh, it was awful. I felt really badly about that.

Meanwhile, he was doing everything he could to become more Canadian. Curling came naturally to him, and he took up ice hockey despite not knowing how to skate. After clinging to the boards for the first season, Dargo finally got the hang of it and scored a few goals.

All his efforts paid off in the Inuit hamlet of Kimmirut, when a judge brought him in front of the community and naturalised him as a Canadian citizen.

After nine years with the Hudsons Bay, Dargo joined the territorial government and embarked on a career that saw him become a deputy minister within just 10 years. Maybe this is a Scottish thing, but I took the words civil servant seriously, he says. Still, I was also an entrepreneur by nature. He now works with a gold mining company to help prepare indigenous people to share in the employment benefits of development on their land.

After 35 years in Canada, Dargo is a northern man, but Scotland still has a place in his heart. This week, Im on vacation pursuing a traditional Scottish activity on the land: chasing a little white ball, he says. Some things we dont lose.

Jessa Gamble

The pop star

Meg Remy, aka US Girls

I grew up with guns, so it all felt familiar … Meg Remy. Photograph: Colin Medley

In the spring of 2010, Meg Remy now better known as the solo artist US Girls was living in Philadelphia and anxious for a change of scenery. In the barely post-recession climate, Remy could already see the seeds of Trumpism. I could feel it coming on, and I knew I wanted to go.

Something like fate intervened when she was invited to perform a gig in Halifax, Nova Scotia, though she nearly didnt go. Thank God I did, she says. I walked into the club and Max [Turnbull, the pop psych musician who performs as Slim Twig] was performing. For six months afterwards, they kept up a long-distance relationship. But we knew it was right and we didnt mess around.

That fall, she wrangled an artist residency at Gibraltar Point, on bucolic Toronto Island. It was amazing to be on this island where you could see the city, but you were removed from it. I was blown away that that place even existed. On Boxing Day she made Toronto her permanent home.

Beyond love, Remys decision to relocate north rests on the classic trifecta of Canadian qualities: gunlessness, healthcare and arts grants.

On guns: In Chicago, a pregnant 21-year-old woman was shot in the back of the head outside my front door, dying instantly in her pink velour track suit. And one time in Philly, I was at Kinkos making copies and some guy came in to fax something. When it came time to pay, he pulled a gun and was like, Im not paying. Then he walked out. It was for $1.70 or something. But I grew up with guns, so it all felt familiar.

On health care: I would meet people from Canada and be like, So you can go to the doctor? Oh my God, thats so civilised. When people in a society accept that, it comes with a whole lot of other stuff. Because that means that you fundamentally care about other people. It seeps into all other areas.

On grants: When I started getting interested in making videos, I got a Toronto Arts Council grant to make a short film. I had an idea, but didnt have the money. I submitted my proposal and got it, which was pretty amazing because I wasnt someone with a film career or anything. I was just a person with a good idea.

Canada had another curious influence: the experimentalism of her earlier musical recordings gave way to overt nods to midcentury American pop classicism. US Girls began to embrace the sounds of Motown and girl groups, albeit refracted through a sensibility that brought to mind David Lynch, Cindy Sherman and Mike Kelley.

A case of clarity through distance, perhaps. But this shift in her musical identity also fits with the argument made by John Murray Gibbon in his 1938 book Canadian Mosaic. Gibbon wrote about how nurturing cultural differences could be done in service of the federal whole thereby laying the conceptual groundwork for the future adoption of multiculturalism as government policy under Pierre Trudeau in the 1970s. The idea contrasted with the much ballyhooed ideal of American assimilationism, the so-called melting pot so by this measure, in being more American in her music, Remy is paradoxically being more Canadian.

Her move to Canada has also opened her up to more collaborative ways of making music. Her sound today, she says, is the result of falling in with a like-minded crowd. They were so in line with my taste and so willing to help me, that it was just a weird freak thing. Now Im making a modest living off of music, and I owe that hugely to all the people Ive worked with in Toronto.

Her last record, Half Free, was shortlisted for the 2016 Polaris prize, and her next with Toronto collective the Cosmic Range is set for a 2017 release. Soon after that, if all goes to plan, the US Girl will officially become the most unlikely of things: a Canadian.

Daniel Vila

The police officer

Garry Woods, ex-Royal Ulster Constabulary

Policing in Northern Ireland was more like being a solider … Garry Woods. Photograph: Colin Way for the Guardian

As the son of a police officer during the Troubles, Garry Woodss childhood in Belfast wasnt exactly carefree. He had certain privileges a good school, a nice home but with them came a life of constant vigilance.

I wasnt allowed to go near our car until my dad had checked it first, he says. I couldnt answer the front door. I couldnt tell anyone what my dad did for a job.

But when youve never known anything else, thats normal.

Thats one reason why, after university, he decided to follow in his fathers footsteps by joining the Royal Ulster Constabulary. Youd put on the uniform and be a target, he says. But I wasnt scared. It was exciting, in a perverse kind of way.

He served for 14 years. After the end of the Troubles, however, Northern Ireland didnt need as many police officers. Many were directed toward retraining and transfer programs, and one day Woods attended a seminar selling the dream of Canada.

Woods didnt fall for the promises, which included big jobs in major cities, but it did sow that seed of curiosity, he says. In 2003, he went on a holiday to Toronto, followed by a separate visit to Calgary – where he walked into police headquarters and asked for a job. I loved Calgary, still do, he says. I love the big sky. The sun was shining the entire 10 days I was here, and people were so friendly and helpful.

Woods was, in fact, part of a wave of immigrants hired in the early 2000s by the Calgary Police Service to help deal with the citys booming population. Calgary poached more than 120 officers from Britain, which was targeted for its common language and similar training.

Policing in Canada was a revelation. For a long time, Northern Ireland was the most dangerous country in the world to be a police officer. Policing there was more like being a soldier, he says. In some of the areas we went to calls with a minimum of eight police officers. We had soldiers backing us up on every call. Checking under my car for explosives, being armed 24/7, not telling anyone what I did for a living … My normal was a heightened state of alert.

On one of his first days with the Calgary Police Service, colleagues offered to drive him through the citys roughest neighbourhood. They drove and drove. Finally Woods asked when they were going to get there.

Weve already gone through it, they told me. And I thought, thats the worst theyve got? Thats not that bad at all.

Woods is now a constable on the diversity resource team, building relationships with Latin American and Caribbean cultural groups, and giving presentations to new immigrants like he once was – talking to them about Canadian law, driving, domestic violence, the Charter of Rights and Freedoms and other aspects of life in their new country. These are people who may have had negative experiences in their former country with the police, he says. Im here to show them that a police officer is just another person.

Shelley Boettcher

The advocate

Tima Kurdi, the aunt of Alan Kurdi

Here, you have a voice, people will listen Tima Kurdi. Photograph: Tyler Stiem for the Guardian

When Tima Kurdi first arrived in Vancouver in 1992, a time in her life that now seems impossibly remote, she was confused: where were all the Canadian people?

She had moved from Syria to be with her new husband, and everywhere she looked around their apartment complex, at the printing press where she worked nights she saw immigrants like herself.

Her boss at the printing company was the first white Canadian she got to know. She said to me, Im going to teach you 10 words of English per night. Their friendship was a revelation: they shopped together, got to know one anothers family. I felt welcome. You can be yourself [here]. No one will impose You must be this kind of Canadian on you.

Newcomer Kitchen: how Syrian refugees took over a Toronto restaurant

Such openness reminded Kurdi of Damascus, where her large, tight-knit Muslim family had belonged to the Syrian capitals multicultural middle class, and had lived side by side with Christians, Jews and Muslims from different sects. We knew their culture, they knew our culture everyone was different and it didnt matter. It was beautiful.

Even years later, when she was well-established as a hair stylist in the quiet suburb of Port Coquitlam and was raising a son He speaks English, Arabic and Kurdish: a good Canadian boy she still talked to her family in Syria nearly every day, and missed Damascuss lively social life.

It was on a visit back there in 2011 that Kurdi first saw news of the clashes between protesters and the Syrian government on TV. At first, she says, no one was taking it too seriously. When checkpoints sprang up around the city, Kurdi started to worry but she returned home to Canada as scheduled.

Then all of a sudden boom. My relatives started to witness terrible things.

The civil war broke out in earnest. Her brothers and sisters soon fled to Kobani, near the Turkish border, then to Turkey itself.

From Canada, Kurdi helped as best she could. She secured them places to live in Istanbul, away from the refugee camps, and subsidised their rents. In 2014 she visited, and was disturbed by what she saw. Her 13-year-old nephew, instead of going to school, was working 12-hour days at a garment factory. In Istanbul she went door to door collecting blankets and clothes her brothers and sisters were too proud, and too embarrassed, to ask for help from the local people.

On her return to Kurdi was determined to bring her family to Vancouver, but the Conservative government of Stephen Harper had set strict quotas on refugees.

So in 2015, she helped pay for smugglers to take her family across the water to Europe.

On 2 September, the inflatable boat they were travelling in capsized.

Kurdis three-year-old nephew Alan, his five-year-old brother Ghalib, and their mother, Rehanna, all drowned. Alans tiny body washed up on a Turkish beach a photograph that galvanised international opinion around the refugee crisis.

In Vancouver, a devastated Kurdi addressed reporters outside her home, pleading in a raw stream of consciousness for an end to the war. She barely looked at the cameras. I felt like I was on trial because I couldnt help them, Kurdi says.

But her brother Abdullah Alans father encouraged her to keep talking: Tima, maybe the picture of my boy is a wakeup call to the world. So I decided to speak up for all refugees.

Kurdi has since addressed the EU Parliament, met with UN officials and heads of state and delivered public talks. It hasnt been easy. The crisis, still with no end in sight, weighs heavily on her. She opened her own hair salon in Vancouver earlier this year, but admits shes no longer as passionate about her work as she used to be.

When it comes to her advocacy for migrants, Kurdi says that being from Canada has helped: Here, you have a voice, people will listen. She believes the country is rediscovering its heritage as a place of refuge, especially since the election of prime minister Justin Trudeau, who honoured his campaign promise to admit 25,000 Syrian refugees. But she still thinks the government could do more.

In Canada, we are showing the world. The majority of Canadians have opened their hearts to the refugees. Here, you are allowed to keep your culture and still be Canadian. It reminds me of the Syria I remember.

Tyler Stiem

The charity worker

Uriel Jelin, Jewish-Argentinian leadership trainer

The door that opened the most warmly was Winnipeg … Uriel Jelin at the citys Jewish community centre. Photograph: Ian McCausland for the Guardian

As a middle-class professional living in Buenos Aires, Uriel Jelin, 39, felt he had to adapt to the levels of crime in Argentinas capital. We lived in a nice neighbourhood. And some nights we put the chair against the door.

In 2015, he and his wife, Cynthia Fidel, decided theyd had enough of the political instability and institutional decay in Argentina, which had not recovered fully from its 2001 economic crisis when it lurched into a new one.

So they left their coastal city of more than 3 million for the landlocked prairie city of Winnipeg, home to around 720,000 people.

On the first night in our apartment, we looked at the lock and said, This is a joke. This is not a real lock. And I was tempted to put the chair against the door, Jelin recalls.

People said to me, Where are you going? Winnipeg? Such a boring place. And I said Yes, thats what we want. We want a place where it isnt dangerous to go outside.

They arent alone. Over the past decade and a half, a steady exodus of professionals (Jelin and Fidel are administrators for charity organisation) have left Argentina.

Hundreds most of them Jewish chose to settle in Winnipeg, Manitoba, the first Canadian province to set up an immigration program of its own to run alongside the national system. About 15,000 people a year arrive under the provincial nominee programme.

The door that opened most warmly the most welcoming was Winnipeg, Jelin says. The local Jewish community was especially supportive, sensitive to a disturbing undercurrent of antisemitism that Jelin describes as pervasive within Argentinas police and armed forces.

So in February 2015, Jelin, a heavily pregnant Fidel and their daughter, Sofia, left 30C weather in Buenos Aires for overnight lows of -20C. For Jelin, the move renewed a pattern: his family had left Belarus for a more welcoming Argentina three decades previously.

Canada is very open to newcomers. You receive a lot of help, he says, citing free government-provided English lessons and assistance from both Argentinian and Jewish community organisations. There are a lot of mechanisms to help you integrate.

The couple now have a Winnipeg-born son, Eliel, to join Sofia, and Fidel jokes that the family practically lives at Winnipegs Jewish community centre, where Spanish, Russian and Hebrew can be heard in the halls.

It was very easy for us to sympathise and make friends with other newcomers, mostly Israelis. Same age. More or less same social profile. Small kids. Also Jewish. Also migrants.

Finding work was not as easy. Jelins first job, at a call centre, didnt get off to a smooth start: The first month was terrible, for me and for the people on the other side of the phone. They suffered a lot, I suffered a lot. But it was very good for my English,,he says. The value of the experience was a lot more than the money.

Fidel eventually found work at the Jewish National Fund Office, and Jelin is now employed by the Indigenous Leadership Development Institute, a non-profit organisation that provides leadership training to Manitobas sizable indigenous community, with whom he says he feels an affinity as a Latin-American. For now, money in Winnipeg is bit tighter than it was in Buenos Aires.

But coming here was about something else. Its about not putting the chair against the door.

Bartley Kives

The counsellor

Vania Jimenez, founder of La Maison Bleue

My inner earth is Canada Vania Jimenez. Photograph: Guillaume Simoneau for the Guardian

In 2007, 40 years after she first arrived in Montreal from Cairo, Vania Jimenezs life would already have seemed like the quintessential immigrant success story. She had a thriving practice in family medicine and obstetrics, as well as seven Canadian-born children. She taught at McGill University, her alma mater. But for Jimenez something was still missing.

I was delivering babies for women, and then I would lose touch immediately, she says. There was no follow-up. Sensing that many of her patients, especially lower-income women or immigrants, would benefit from additional help or counseling, this gave Jimenez cause for concern. I could see they were getting nothing. One day I came home agonising about this, and my daughter said, Well, do something about it.

In 2007 Jimenez and her daughter, Amelie Sigouin, founded La Maison Bleue, a house that offers medical services and counselling for pregnant women in need both before and after they give birth. The house, bought and renovated through charitable donations and government funding, celebrates its tenth anniversary next year. It now serves as a model for other service providers in low-income Montreal neighbourhoods.

When I first wanted to become a doctor, it was because I had seen an image of Albert Schweitzer with an infant. Many of the women we are helping here are poor, some are refugees, some are dealing with conjugal violence or drug abuse. Were helping them and their children to improve their lives. This has always been my dream, to do what practicing medicine is really supposed to do.

Jimenezs own childhood in Egypt had been idyllic. Her father, the son of an Armenian immigrant, ran a profitable flour mill. But after the Suez Crisis ended in 1956, a spirit of pan-Arab nationalism took hold. We definitely felt that things had changed. There was growing mistrust of Jews, and people who spoke English or French. We were Armenian immigrants, and Christian. We were never persecuted. But suddenly, we were the Other.

Her decision to move to Canada, and attend McGills medical school, was a simple one. It was either that or Australia, she recalls. In the sixties, they were the only two countries that were welcoming to immigrants. She knew little else about the country, but her imagination told me that Canada was a place full of snow and ears and noses on the ground that had fallen off after be

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After Navy loosens body fat rules, sailors get another chance | Fox News

Petty Officer Lentoyi White does pushups while training with fellow Petty Officer Theresa White Monday, Feb. 29, 2016, in Coronado, Calif. The pair are trying to lose weight and improve their fitness in order to pass the Navy fitness test and avert being discharged.( AP Photo/ Lenny Ignelzi) ( Copyright 2016 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed without permission .)

The Navy is giving another chance to thousands of sailors who otherwise would be kicked out for repeatedly failing their physical fitness tests because they surpassed body fat limits.

The service branch loosened its body fat restrictions in January and is letting the individuals who failed their quizs three or more times to get one more opportunity to be tested this spring under the more lenient guidelines. The Navy said it has been losing too many talentedsailors. Some were resorting to liposuction, diet pills and other measures to save their careers.

The Navy let about 2,400 sailors who passed a preliminary test under the new regulations to stay in, reducing the number of failures on their records from three to one, told Navy spokesman, Lt. Cmdr. Nate Christensen. In the past, three failures were grounds for being kicked out. The sailors will be measured again this spring and allowed merely two failings now instead of three.

The changes are the latest by the military looking to improve its abilities to recruit and retain talented people as it builds up its cyber-warfare strategy and faces competition from a rebounding economy.

A 2014 Pentagon study found that approximately two-thirds of Americans would not qualify to enlist in the armed service as a result of health problems, obesity and the failure to complete a high school education.

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