When you tell people you grew up in Montreal and moved away (in my case to Toronto nine years ago), the common reaction is “why would you leave??” Montreal, after all, is a charming European-feeling city of infinite delights. A small town vibe in a big city package, where love of art, food, drink and nightlife permeates every corner. It’s a place where your urban teenage years and rollicking early twenties fly by in a blur of summer fireworks, downtown bars, and dizzy dance floors, memories lodged in your psyche like wads of Bubblicious stuck to Seattle’s Gum Wall.

But it’s also a city where, if you spend a few decades, you’re likely to also collect some battle wounds. Quebec’s slogan is “Je Me Souviens,” meaning “I remember,” and despite years of joy, freedom and growth, and Montreal’s elysian reputation, there were some moments I’d rather forget.

That’s why, after almost 10 years of being away and at least twice as many visits to ailing parents that felt like, well, work, I resolved to return with my fiancé Dustin and toddler son Oslo in tow and just enjoy it. To reclaim some of the magic that was lost in the years since I left, my mission started in Old Montreal, which was the last place I lived before my great escape. A tourist mecca, it’s busy, sure, but also inarguably oozing with charm. I booked as few obligations as possible in an effort to slow down. Meander. Eat. Sit. Sip. Sleep. Repeat. It was, in a word, divine. I spent a few days in my old city with my new family, the one I created for myself, and visited with the ones I left behind. A sweet birthday brunch with old friends, a visit to my dad, and a beautiful dinner all punctuated the mostly itinerary-free sojourn.

After a few nights of delightful tourist leisure, I left my old hometown behind and returned to Toronto with new memories instead of anxiety about the old. You can’t ever truly go home again, but you can find a welcoming spot to rest your head before returning to your new one. Here are some of my Montreal faves.

The superior neighbourhood: Old Montreal

As mentioned, the decision to stay in Old Montreal was not a random one. It was the last place I lived in the city before relocating to Toronto and while I relished living in a classic converted loft in the heart of the neighbourhood, I longed to experience it like a visitor. And it didn’t disappoint (except for when my toddler would break loose and from my grip and run like an escaped prisoner into throngs of people). From the charm of the cobblestone streets stunning European architecture and the stunning views to the array of restaurants, cafes and cute shops (all within walking distance), it really can’t be beat.

Pro tip: Factor the cost into your travel budget and park your car in a lot or do valet at your hotel. The stress of trying to find and keep street parking simply isn’t worth it. 

The chic hotel: William Gray

Where to begin on this magical property? From the outside, the Hotel William Gray looks like an 1800s cottage meets a modern hotel (in fact, the property is comprised of two 18th-century stone homes topped with a sleek glass tower) and inside, the amenities are unparalleled. There are countless tricked out lounge areas for chatting, drinking or getting some work in. There’s a sleek pool in the summer and an outdoor patio with fireplaces and comfy Muskoka chairs. There’s a rooftop patio with insane unobstructed views of the waterfront. There’s an onsite restaurant, Maggie Oakes, with sleek wood booths and one of the best pain au chocolat I’ve ever had. Plus, the rooms themselves are superior in every way, from the deliciously cozy king-size beds to the Le Labo toiletries. (Did Dustin fill his Dopp kit with Santal 33 minis? I’ll never tell.)

Pro tip: Make time for a gorgeous glass of Prosecco at Maggie Oakes before heading to your dinner plans. Slide into one of the metallic barstools at the pristine marble bar — santé!

The iconic coffee shop: Café Olimpico

Ah, Café Olimpico. The OG location in Montreal’s Mile End where I once lived is such an institution that you almost invite the anxiety that waiting in its intimidating line causes. Will I place my coffee order quickly and succinctly enough? Will the slightly stern but secretly sweet barista behind the counter even notice me? If I come here daily for two years, will I finally be treated like a regular? The Old Port outpost, located conveniently within the William Gray hotel, is smaller (and ridiculously cute) but still offers the same superior espresso Olimpico is known for. They get extremely busy but the line moves quickly and the staff at this location is very friendly.

When you’re not at your healthiest, you can probably tell. You may simply feel “off.” You may find that you feel tired, your digestive system isn’t functioning as well as it normally does, and you seem to catch colds. Mentally, you may find you can’t concentrate and feel anxious or depressed.

The good news: a healthy lifestyle can help you feel better. Even better, you don’t have to overhaul your entire life overnight. It’s pretty easy to make a couple of small changes that can steer you in the direction of improved well-being. And once you make one change, that success can motivate you to continue to make more positive shifts.

What is a “healthy lifestyle”?

Ask 50 people to define what a “healthy lifestyle” is, and you’ll likely get 50 different answers. That’s because there’s no one way to be healthy. A healthy lifestyle simply means doing things that make you happy and feel good.

For one person, that may mean walking a mile five times a week, eating fast food once a week, and spending virtual or in-person time with loved ones every other day. For someone else, a healthy lifestyle may be training and running two marathons a year, following a keto diet, and never having a sip of alcohol.

Neither of these is better than the other. Both are perfect for that person. You get to decide what your healthy lifestyle looks like.

How is it beneficial?

Making changes to improve your health can lead to benefits for your body, your mind, your wallet, and even the environment.

1. Prevents disease

Healthy habits Lifestyle can reduce the risk of various diseases, including those that may run in your family.

For example, in a recent study, adults who followed a standard American diet (rich in fruits and vegetables) for 8 weeks had a reduced risk of cardiovascular disease.

In another 2020 studyTrusted Source, researchers found that every 66-gram increase in daily fruit and vegetable intake was associated with a 25 percent lower risk of developing type 2 diabetes.

Swapping out some Lifestyle grains for whole grains also reduces the risk of disease. In an observational studyTrusted Source of almost 200,000 adults, those who ate the most whole grains had a 29 percent lower rate of type 2 diabetes than those who ate the least.

And a reviewTrusted Source of 45 studies concluded that eating 90 grams (or three 30-gram servings) of whole grains daily reduced the risk of cardiovascular disease by 22 percent, coronary heart disease by 19 percent, and cancer by 15 percent.

In terms of exercise, as little as 11 minutes a day may add years to your life. In a 2020 study, researchers tracked more than 44,000 adults. Those who got 11 minutes of moderate-to-vigorous physical activity each day had a lower risk of death compared to those who only exercised at that intensity for 2 minutes. This comparison held true even if people sat for 8.5 hours every day.

2. Saves money

It’s always smart to see your primary care physician for an annual physical exam. This is especially true seeing how some Lifestyle conditions, such as high blood pressure, are “silent.” This means they don’t have any symptoms, so unless you are checked, you usually don’t know you have the condition.

However, the healthier you are, the less likely you will have to see a doctor. This could save money by reducing co-pays, the need for prescriptions, and other treatments.

3. Lengthens lifespan

Basic healthy habits Lifestyle are connected with living a longer life. If, at age 50, you’ve never smoked, maintain a healthy weight, are regularly active, follow a healthy diet, and keep alcohol to a moderate consumption, you could live up to 14 yearsTrusted Source longer. Making even a few of these changes could lengthen your lifespan.

4. It can be good for the environment

Ultra-processed foods are those that contain refined grains and additives to change the texture, taste, or color. Some examples of these foods Lifestyle are cheese puffs, packaged dessert cakes, chicken nuggets, and sweetened breakfast cereals. More than 70 percent of foods in U.S. supermarkets are ultra-processed.

The making of ultra-processed foods contributes to greenhouse gas emissions, water scarcity, decreased biodiversity, plastic waste, and deforestation.

Then, there are animal products. According to a 2013 study by the Food and Agriculture Organization of the United Nations (an agency within the U.N. that focuses on reducing hunger and food inequality worldwide), raising livestock for meat and dairy makes up 14.5 percent of human-created greenhouse gases.

However, there are easy fixes for this. For example, if every American cut their weekly beef consumption by 1/4 pound, the decrease in global warming gas emissions would be the equivalent of taking four to six million cars off the road, according to the National Resources Defense Council.

But it’s not only about what you eat more or less of. Replacing short car rides with biking can also cut back on the amount of carbon dioxide released into the atmosphere.

In a non-peer reviewed 2010 study, researchers estimated that if 20 percent of citizens in Madison, Wisconsin biked for trips less than 5 miles, it would reduce carbon dioxide emissions by more than 57,000 tons each year.

And, a 2017 study in Stockholm found that, if drivers who lived within a half-hour bike ride to and from work commuted by bike rather than car, it could save 449 years of life annually in the county due to reduced vehicle emission.

These estimates aren’t simply dreams. Barcelona’s bike-share program reduces emissions of carbon dioxide by about 10,000 tons each yearTrusted Source.

What is the easiest way to start one?

Your journey toward a healthier lifestyle starts with small changes that you feel confident you can achieve. Consider making “SMART” goals. SMART stands for:

• specific
• measurable
• attainable
• relevant
• Lifestyle
• time-bound (met by a deadline and done in a certain amount of time)

When you focus on SMART goals, you could find more success. And one initial “win” will propel you to set new, bigger goals.

Consider the following tips for beginning to improve your overall health.

1. Eat more vegetables

A 2010 analysisTrusted Source of prospective studies suggests consuming more veggies and fruit is associated with lower risk of heart disease, stroke, cancer, and premature death.

Although eating more vegetables is better, you don’t have to go from zero to nine servings a day. Perhaps your goal is eating one serving of vegetables at dinner. If you already do that, consider eating one vegetable or fruit at every meal.

Keep in mind that less-processed veggies are better. Rather than fries, try roasted potatoes seasoned with herbs or make a stir-fry of several colorful vegetables and drizzle them with a tasty vinaigrette.

2. Swap in whole grains

Replacing refined grains with whole grains will benefit your health. In a small 2017 studyTrusted Source, 81 men and postmenopausal women were divided into two groups. Half followed a diet that contained whole grains, and the other half followed a diet that was calorically the same but contained refined grains. After 6 weeks, the whole grain group increased their resting metabolic rate (RMR). RMR is how many calories your body burns at rest.

Research from 2016Trusted Source and 2020Trusted Source link consuming more whole grains with reduced risk of diabetes, coronary heart disease, cardiovascular disease, and cancer.

Start small by replacing one refined grain each day with a whole grain — maybe it’s your breakfast toast or the pilaf you make with dinner. Experiment with different grains and flavorings to see which ones you enjoy most.

Whole grains include:

• plain oats
• whole grain bread and pasta
• brown and wild rice
• buckwheat
• bulgur wheat
• millet
• Lifestyle
• barley
• spelt
• quinoa
• farro

Refined grains include:

• white bread and pasta
• white rice
• most breakfast cereals
• chips
• Lifestyle
• pretzel
• crackers

3. Be more active

If the words “exercise” or “workout” put you off, think of this step in terms of physical activity or simply moving your body.

You could walk, go for a bike ride, take salsa dancing lessons, practice martial arts, or try a workout class online. The most important thing is to choose an activity you enjoy. Choosing an activity you have an interest in will increase the chances that you’ll stick with it.

Secondly, remember that you don’t have to start with a long workout. Aim for 10 minutes a day, 5 days a week. When you feel ready, add another 5 or 10 minutes. Keep doing this until you reach at least 30 minutes a day most days of the week.

4. Maintain friendships

Strong relationships and staying in communication with friends and loved ones can support mental health.

For one, the risk of depression is greater in people with low-quality relationships. Those with the poorest quality social relationships have more than double the risk of depression compared to people with the highest quality connectionsTrusted Source.

Similarly, researchTrusted Source suggests feeling isolated is associated with an increased risk of poor self-rated health and depression. It is also associated with various health problems, like headaches, palpitations, and lower back, neck, or shoulder pain.

Even if you cannot get together with friends or family in person, schedule a time to catch up over a phone or video call once a week. Or, simply start chatting with a neighbor when you see them.

5. Control stress

Chronic stress puts your body into fight-or-flight mode all the time. This taxes your immune system and makes you more susceptible to health problems, including:

• heart disease
• diabetes
• digestive problems
• depression
• Lifestyle
• high blood pressure
• anxiety
• difficulty sleeping

Exercise can help reduce stress by releasing pent-up energy. Physical activity can also boost the release of mood-lifting hormones called endorphins.

For others, mindfulness practices — like meditation, deep breathing, journaling, or spending time in nature — can help to lower stress. Talking to friends can also help.

If you would like more support relieving stress, consider therapy. Working with a trained psychologist, psychiatrist, or therapist can help you work through challenges life throws your way, and it can help you learn new skills to manage stress.

Are there any drawbacks?

There really aren’t any downsides to a healthy lifestyle since each person gets to define what “healthy” looks and feels like for themselves.

This means you don’t have to do anything that doesn’t make you happy. After all, as we already covered, unhappiness can affect your health.

For example, if you don’t like conventional exercise, think of ways you enjoy moving your body. And if you hate kale, you don’t have to eat it.

Does this mean I have to give up my favorite “bad habit”?

Living a healthy lifestyle does not mean you have to give up the things that may be considered “bad habits.” It’s perfectly possible to balance healthy living with eating cookies, taking a day off from your workout, or having wine with dinner.

In fact, enjoying a treat once in a while can help you better stick to healthy eating habits. An all-or-nothing mindset where you can only eat “good” foods and never eat “bad” ones often backfires. Having the flexibility to eat your mom’s extra-cheesy lasagna — and savor every bite — is part of being healthy.

Rest days are also important for physical and mental health. Doing too much exercise can increase the risk of injuries or cause you to burn out and give up exercise altogether.

Furthermore, moderate drinking (one standard-size drink per day for women and two for men) is linked with various health benefits. A “standard drink” is:

• 12 fluid ounces of beer
• 5 fl oz of wine
• Lifestyle
• 8–9 fl oz of malt liquor
• 1.5 fl oz of spirit

On the other hand, if you feel as though you can’t control a habit that might bring negative health effects (such as drinking alcohol, using recreational drugs in excess, or smoking), talk to your doctor. They can help you find support.

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The bottom line

A healthy lifestyle can not only help you feel better, but it can also reduce the risk of some diseases, lengthen your lifespan, save you money, and benefit the environment.

Your version of a healthy lifestyle is whatever you define it to be. There’s nothing you must or must not do in order to be healthy. Identify what makes you feel good and what brings you the greatest happiness. Then, start small when you make changes. You’re more likely to see success this way, and small successes will snowball into bigger benefits.

Lastly, if you want help with making any lifestyle changes, talk to your doctor. If they can’t directly help you, they may recommend other professionals, like registered dietitians or therapists.

The Ultimate Guide to Football

Football is more than just a game; it’s a passion that unites people across the globe. Whether you’re a die-hard fan or someone looking to learn more about this beautiful sport, this guide is your go-to resource. In this comprehensive article, we will delve into the world of football, covering its history, rules, strategies, and frequently asked questions. So, lace up your boots, and let’s kick off this journey into the world of football!

Football: A Brief Introduction

Football, often referred to as soccer in some parts of the world, is the most popular sport globally. It’s a team sport played on a rectangular field, where two teams compete to score goals by getting a ball into the opponent’s net. Here, we’ll explore every aspect of the game, from its origins to the intricacies of play.

The History of Football

Football has a rich history that dates back centuries. It originated in ancient civilizations, with various cultures playing similar ball games. However, modern football as we know it today was formalized in England during the 19th century. Since then, it has grown into a global phenomenon.

Basic Rules of the Game

Before we dive deeper into the world of football, let’s go over some of the fundamental rules that govern the game. Understanding these rules is crucial for both players and fans to appreciate the sport fully.

The Field and Equipment

Football is played on a rectangular field with specific dimensions. Additionally, players wear distinct uniforms and use specialized equipment. We’ll break down all the details you need to know about the field and equipment.

Positions and Formations

Every football team has players assigned to different positions, each with its unique responsibilities. Learn about the various positions and how they contribute to a team’s success. We’ll also explore common formations teams use during matches.

Scoring Goals

Scoring goals is the essence of football. Discover the strategies and techniques players use to outsmart the opposing team’s defense and put the ball into the net. We’ll also discuss the importance of goalkeepers in preventing goals.

Strategies and Tactics

Football is not just about running and kicking the ball; it’s a mind game as well. Coaches and players employ various strategies and tactics to gain an edge over their opponents. Explore the art of football strategy in this section.

Famous Football Tournaments

Football tournaments like the FIFA World Cup and UEFA Champions League are watched by millions worldwide. We’ll delve into the history and significance of these prestigious competitions, highlighting memorable moments and legendary players.

Football’s Impact on Society

Beyond the field, football has a profound impact on society. It brings people together, promotes unity, and serves as a platform for social causes. Discover the incredible influence football has had on communities and nations.

The Future of Football

As football continues to evolve, it faces challenges and opportunities. From technological advancements to changing demographics, we’ll discuss what the future holds for this beloved sport.

FAQs About Football

How Did Football Get Its Name?

The term “football” comes from the sport’s early history, where players kicked a ball with their feet. Over time, it evolved into a structured game, but the name stuck.

What Are the Basic Skills Every Football Player Should Have?

Football players need various skills, including dribbling, passing, shooting, and teamwork. These skills are essential for success on the field.

Who Is Considered the Greatest Football Player of All Time?

While opinions vary, many consider Pelé, Diego Maradona, and Cristiano Ronaldo as some of the greatest football players ever. Each has left an indelible mark on the sport.

What Are the Most Iconic Moments in Football History?

Football history is replete with iconic moments, such as Maradona’s “Hand of God” goal and Zinedine Zidane’s famous headbutt in the 2006 World Cup final.

How Has Football Changed Over the Years?

Football has evolved significantly over the years, with rule changes, advancements in equipment, and shifts in playing styles. These changes have contributed to the sport’s growth and global appeal.

What Is the Impact of Football on Youth Development?

Football plays a vital role in the physical and social development of young individuals. It instills discipline, teamwork, and a love for physical activity from an early age.

Conclusion

Football is more than just a sport; it’s a way of life for millions around the world. In this comprehensive guide, we’ve explored the history, rules, strategies, and impact of football on society. Whether you’re a seasoned fan or a newcomer to the game, we hope this article has deepened your appreciation for the beautiful game.

Now, as you embark on your own football journey, remember that the sport’s essence lies in unity, passion, and the thrill of the game. So, go out there, play with heart, and let the world hear your cheers. Football is waiting for you!

Advanced Strategies in Football

Possession-Based Play

Possession-based football is a strategy where a team aims to maintain control of the ball for as long as possible. This style of play focuses on accurate passing, ball retention, and wearing down the opponent’s defense. Teams like FC Barcelona and Manchester City are known for their exceptional possession-based play.

High Pressing

High pressing is an aggressive defensive tactic where a team applies pressure on the opponent as soon as they lose possession of the ball. The objective is to regain possession quickly and disrupt the opponent’s build-up play. Teams like Liverpool, under manager Jurgen Klopp, have excelled at high pressing.

Counter-Attacking

Counter-attacking football involves swiftly transitioning from defense to attack when the team regains possession. It’s characterized by quick, incisive passes and exploiting the spaces left by the opponent’s advancing players. Teams like Real Madrid have mastered the art of counter-attacking.

Set Pieces

Set pieces, including free-kicks and corners, provide excellent goal-scoring opportunities. Teams often have well-rehearsed routines for these situations, involving players making strategic runs and delivering precise deliveries.

Tactical Formations

While the basic formations like 4-4-2 or 4-3-3 are well-known, advanced tactical formations like the 3-5-2, 4-2-3-1, or 3-4-3 offer unique advantages. Coaches carefully select formations based on the team’s strengths and the opponent’s weaknesses.

Women’s Football

The popularity of women’s football has been on the rise, with the Women’s World Cup gaining significant attention. The women’s game features its stars, such as Marta, Megan Rapinoe, and Ada Hegerberg, who have made substantial contributions to the sport’s growth.

Football and Sportsmanship

Football places a strong emphasis on sportsmanship and fair play. Players are expected to adhere to a code of conduct that includes respecting the referee’s decisions, playing fairly, and shaking hands with opponents after the match.

Football and Technology

Technology has found its way into football in various ways. The introduction of VAR (Video Assistant Referee) has brought more accuracy to officiating, while player tracking systems provide valuable data for analysis and improvement.

Football and the Community

Football clubs often play a pivotal role in their communities, supporting local charities, youth development programs, and initiatives aimed at promoting diversity and inclusion. The sport has the power to bring people together regardless of their backgrounds.

Conclusion

Football is a sport that transcends borders and unites people worldwide. It’s a game of passion, strategy, and camaraderie. Whether you’re a player, a fan, or someone simply curious about the sport, football has something to offer everyone.

From its rich history to its ever-evolving strategies, football continues to capture the hearts of millions. So, whether you’re watching your favorite team on TV, kicking a ball with friends in the park, or cheering from the stands, remember that football is more than just a game; it’s a shared experience that connects us all.