I haven't had pizza in... it's gotta be about 4 years now, or something close to that. Even then it was a gluten-free pizza. Real pizza? I haven't had that in about 7 years. I can already imagine the looks of shock darting at me from all over the world. But pizza is everywhere! and it's awesome! Sure, it's a perfect combination of bread, sauce and gooey cheese, but for me, it'll - figuratively - make my stomach explode.
I saw the hashtag #nationaljunkfoodday and I thought it was a joke. How can anyone rationalize a day to put harmful toxins, sugars, and processed "food" into your amazing body? We only get one body in this life. You get one body to take care of, to nurture, to experience the world in. It goes everywhere with you!
Everything you put into your body is a signal. Your body does something with it. It interacts with receptors, sends chemical signals, alters your metabolism. Your body decides how to use it as fuel - burn it up in exercise, or store it in your liver. Your body takes whatever you give it and it has to deal. It has to break it down, use it and eliminate the waste.
Everything that goes into your body has an impact on your body - harmful or helpful.
I recently read a mom's blog post about how she always said her kids would never eat at McDonald's. Until one really tiring day she gave in because it was quick and it was there. I can understand the impulse to want something quick and easy when you have kids. Kids can be exhausting. But I also had a really hard time understanding the logic there.
For me, fast food is never an option. I can't even handle salads at Subway because their dressing will have me running to the bathroom. It's not real food. In my mind, fast food is not food. Junk food is not food.
The hardest part is getting to that realization and telling your body that. Your body knows that it gets "reward" signals for sugary and fatty foods, so we crave it. You've had it before. It tasted great in your mind. You were temporarily really happy. But then that feeling goes away. Maybe your body can deal with it. Or maybe you end up bloated, feeling heavy, your mind feels overwhelmed by brain fog, or maybe you go into a food coma. Food should't do this. It took me years to figure this out.
After my own gut issues, I went full paleo. For the first time in my life I couldn't believe how good I could feel after eating. I would eat vegetables, protein and a good size of healthy fats (usually avocados or a homemade olive oil and lemon juice dressing) and I felt great. I felt satiated but I wasn't bogged down. I wasn't bloated or gassy, I couldn't believe that this is what I was supposed to feel like after a meal.
I'm not here to judge anyone for their food choices, but I am here to bring awareness to our health, and to what food does in your body. #nationaljunkfoodday really makes no sense at all. It's like saying, let's have a #nationalhaveacigaretteday. One cigarette likely won't kill you, but it's terrible for you; full of toxins and carcinogens, irritating your lungs (junk food can irritate your gut), with the potential for addiction - junk food can also be addictive - sugar sure is!
The point is, as adults, we make our own decisions. You decide what goes into your body. A hashtag does not. And as for our children, we have to be the ones to teach them how to make good choices. They look to us for this information. They learn from watching us.
Dr. Bianca Garilli ND wrote a great article for the Natural Path regarding diet as the key to preventing chronic diseases in our children. I highly recommend the read!
http://thenatpath.com/food/diets/key-to-childhood-chronic-disease-prevention-resides-in-daily-lifestyle/
Saturday, July 23, 2016
Thursday, July 21, 2016
How to charge "light" and "dark" batteries
Okay, it's been way too long since I've posted. You'd think since it was summer that the "relax" factor would be cranked up, but as usual life gets busy, hectic, and I'm pulled in a dozen different directions.
I was sitting and trying to figure out how to juggle everything meanwhile realizing that I stopped taking care of myself the way I used to. Without a race to train for, I started putting more of my time and energy into my clinical practice but found that there was more on my "to-do" list than I had thought (a blog post being one of them - and one of the things that got sacrificed).
A friend and co-worker stepped in to offer support and I got a little Reiki treatment from her. Afterwards she told me, "You're mind is like a hurricane." And it was. I was all over the place - I couldn't keep my mind still. Everyone around me needed me for something and I needed myself. I needed to recharge my batteries. Both sets were empty and I wasn't getting the chance I needed to recharge.
What am I talking about? Charging two sets of batteries? It's how I like to think about my energy. In traditional Chinese Medicine you could equate a similarity to Yin and Yang.
My "Light" Batteries:
I consider Light batteries to be Yang in nature. Yang is movement and energy. We use these on a daily basis. Some people like coffee to help with their Light energy: caffeine gives you a boost, coffee improves mood to some extent.
Light batteries are easily charged just by listening to your body throughout the day and making sure your basic needs are met - both biological and social! Need a snack? Maybe some water? Want to go out and sit in the warm sun?
Ways to charge your Light Batteries:
My "Dark" Batteries:
Dark Batteries can be harder to charge. I consider dark batteries to be more Yin in nature. They are substance/matter - your reserve energy. Like a back-up generator. When we try to take care of everyone else around us and stop meeting our own basic needs, those Light batteries run out quick and we start pulling energy from our dark batteries. If these become depleted, now we really start to feel it. Coffee alone doesn't do it. Our sleep might start to suffer, anxiety might start creeping around; we become exhausted.
How to charge your Dark Batteries - Stage 1:
For some people, Stage 1 is enough to feel better. But for others, if dark batteries have been depleted for too long, they almost forget how to recharge and need additional support.
I was sitting and trying to figure out how to juggle everything meanwhile realizing that I stopped taking care of myself the way I used to. Without a race to train for, I started putting more of my time and energy into my clinical practice but found that there was more on my "to-do" list than I had thought (a blog post being one of them - and one of the things that got sacrificed).
A friend and co-worker stepped in to offer support and I got a little Reiki treatment from her. Afterwards she told me, "You're mind is like a hurricane." And it was. I was all over the place - I couldn't keep my mind still. Everyone around me needed me for something and I needed myself. I needed to recharge my batteries. Both sets were empty and I wasn't getting the chance I needed to recharge.
What am I talking about? Charging two sets of batteries? It's how I like to think about my energy. In traditional Chinese Medicine you could equate a similarity to Yin and Yang.
My "Light" Batteries:
I consider Light batteries to be Yang in nature. Yang is movement and energy. We use these on a daily basis. Some people like coffee to help with their Light energy: caffeine gives you a boost, coffee improves mood to some extent.
Light batteries are easily charged just by listening to your body throughout the day and making sure your basic needs are met - both biological and social! Need a snack? Maybe some water? Want to go out and sit in the warm sun?
Ways to charge your Light Batteries:
- Literally spend time in daylight! Look out the window, go for a walk, get out in nature! Sit outside and get a little sun exposure.
- Make sure you're well hydrated. When was the last time you had something to drink like water or tea?
- When was the last time you ate? What did you eat? Do you need a snack? Make it a good clean healthy one!
- When was the last time you were social? Do you need to go chat with a co-worker for a few minutes and take your eyes off your computer? Catch up with a friend; Even a quick phone call or text message to put you into touch with friends.
- Do something that you find fun; Any activity that brings you joy.
My "Dark" Batteries:
Dark Batteries can be harder to charge. I consider dark batteries to be more Yin in nature. They are substance/matter - your reserve energy. Like a back-up generator. When we try to take care of everyone else around us and stop meeting our own basic needs, those Light batteries run out quick and we start pulling energy from our dark batteries. If these become depleted, now we really start to feel it. Coffee alone doesn't do it. Our sleep might start to suffer, anxiety might start creeping around; we become exhausted.
How to charge your Dark Batteries - Stage 1:
- Get enough sleep (8 hours minimum). I would argue that we could all use at least one night of 9-10 hours sleep per week. Sleep is huge here. If you can't get it in during the week, make up for it on the weekend.
- Spend time in a dimly lit room, especially before bed. Dark batteries sometimes require actual dark; away from stimulation. Keeping lights dim and screens away before bed can really help with sleep.
- Learn to say "no". If you're being pulled in a hundred different directions or people are asking too much of you, make a list, prioritize it, and learn to say no to a few things. Other people will have to understand. This is your health we're talking about!
- Quiet time and reflection time. Take a day to be less social. Have time for yourself. Stay quiet and just recharge. Read something for enjoyment, take a nap, do some Yin or Restorative Yoga, whatever you feel like you need. Don't push yourself too much or do anything strenuous.
For some people, Stage 1 is enough to feel better. But for others, if dark batteries have been depleted for too long, they almost forget how to recharge and need additional support.
- What have you eaten today in general? What about throughout the week? It can be worth doing a Diet Diary and look at your food trends over the past week.
- Look to eliminate refined and added sugars. Avoid processed and fast foods. Focus on a variety of vegetables to make up the most of your plate, with healthy fats and proteins with it. Grains should be a side-dish only and I would argue that most people in this state would do much better to eliminate dairy, gluten grains and corn, as these tend to be more inflammatory.
- Consider some nutritional support. Talk to your naturopathic doctor about adding a high-quality B-complex to your daily routine, or Magnesium malate, to assist in energy production. It might also be helpful (depending on your specific situation) to get a few weekly B12 injections.
- Get additional support. Make sure you have someone to talk to. Find out if you would benefit from other therapies such as acupuncture or massage.
- Pace yourself. Eliminate things that are toxic to you (food intolerances, negative relationships, etc), and then nurture your body. I'm a big fan of Kate Hudson's book, Pretty Happy, which describes the pillars of our well-being and how to re-gain that balance. Practice meditation, journal or create your own "Drawing Board" as described by Hudson.
Tuesday, June 7, 2016
Understanding menstruation and eliminating period shame
I love that this topic is getting more "news feed" action. In many countries around the world, girls are shamed for having their periods. Some people (most commonly men) don't understand that women from puberty to menopause bleed on a monthly basis, why, or what it means. Even in North America, the majority of our advertising for menstrual products is so unrealistic.
Recently, Bodyform from the UK came out with a new commercial entitled "No blood should hold us back." Showing videos of women in different situations bleeding - instead of having a standard commercial demonstrating the absorbency with an odd blue liquid.
So let's be real here. Theoretically, every single woman with functioning sex hormones and a uterus (from puberty to menopause) menstruates (bleeds). I say "theoretically" as those who use synthetic hormones or an IUD may or may not actually bleed regularly or at all. But beyond that, this is part of being a woman - it is part of our biology and our reproduction.
Our bodies and hormones have this amazing synchronized ebb and flow of two tides. In Traditional Chinese Medicine (TCM), menstrual blood isn't Blood as it is referred to in pathology, but as "Heavenly Water" originating from our Essence. It represents our ability to reproduce. We can create new human beings. Yeah, how cool is that?
Where TCM describes the menstrual cycle as a flow and exchange of Yin and Yang, Western medicine puts it into terms of an estrogen-dominated Follicular phase and a progesterone-dominated Luteal phase. These phases influence both ovulation and the start of menstruation. With so much going on, it's no wonder we're more complicated than men. But we should celebrate that fact. We should be in-tune with our bodies and understand what's going on.
Cycle tracker apps are one great way to help you. Start with the easy stuff:
1) Track when you get your period and how long it lasts. Learning to cycle track is a wonderful way to understand your body. The first day of bleeding is Day 1 of your cycle each time. A healthy cycle is 26-32 days long. Healthy bleeding should last 4-6 days.
2) Track your symptoms. Take notice when you experience symptoms such as headaches, acne, lower backaches, mood changes (some apps like "Period Tracker" will even allow you to document very specific moods), breast tenderness and cramping. Log these each day along with the intensity of each.
3) Pay close attention to your flow. Begin to understand your periods by paying attention to the characteristics of your flow. For example, how heavy/light is it? Is the colour dark maroon, bright red or somewhere in-between? Do you pass clots? Notice any changes from cycle to cycle.
4) Learn to track your ovulation. Some women experience mittelschmerz: a pain or discomfort from ovulation. It will be noticeable on one side (one ovary) and may switch to the other the following cycle. But a better predictor of ovulation is tracking your cervical mucous.
Cervical mucous is sticky and stretchy with a consistency like raw egg-whites. It begins to appear about 3-5 days before ovulation, occurs on the day of ovulation and then stops.
Tracking your cervical mucous can also help you understand your most fertile days. If you're interested in using fertility awareness-based methods for preventing pregnancy - or for trying to conceive - understanding which days you are fertile can help you with this. I highly suggest getting practice with your tracking first and practice logging your vaginal/cervical mucous type (ie. each day log if you experienced a "dry" day, a "wet" day, or a "sticky/tacky" day).
Another tool that can help you become more familiar with your body is using a menstrual cup instead of pads or tampons. Using a menstrual cup forces you to become very comfortable with your anatomy as you're using your hands/fingers to insert it and position it properly. It can also help to locate the anatomical position of your cervix. We might have the same organs, but we're all individuals. Your cervix may be located more left, more right, or more posterior (towards the back). Of course, you don't need the cup for this, you can explore your anatomy all on your own. Most women can reach their cervix with a long finger - it'll feel slightly firm, like the tip of your nose.
There is no shame in having a period. We just have more going on than men, and that's a good thing. We're special and different and we should own that. You own your uterus. It's yours. Understand your body and take care of it. Some of us need some extra help - a naturopathic doctor, fertility specialist, gynaecologist, Planned Parenthood and other wonderful sources can help you with this. I love teaching my patients cycle-tracking. As well there are so many alternative ways to support your cycles: acupuncture, botanical formulas, specific diet changes, seed cycling and maintaining a healthy body fat percentage (20-24% depending on age).
And how cool is it when your cycle is sync'd to your friends, roommates or co-workers? It reminds us that we're all experiencing this together. Even cooler if you can sync yourself up with the lunar cycle (New moon - menstruation, Full moon- ovulation)! Seriously, you can be in sync with the moon. As Neil Pasricha would say: Awesome!
Recently, Bodyform from the UK came out with a new commercial entitled "No blood should hold us back." Showing videos of women in different situations bleeding - instead of having a standard commercial demonstrating the absorbency with an odd blue liquid.
So let's be real here. Theoretically, every single woman with functioning sex hormones and a uterus (from puberty to menopause) menstruates (bleeds). I say "theoretically" as those who use synthetic hormones or an IUD may or may not actually bleed regularly or at all. But beyond that, this is part of being a woman - it is part of our biology and our reproduction.
Our bodies and hormones have this amazing synchronized ebb and flow of two tides. In Traditional Chinese Medicine (TCM), menstrual blood isn't Blood as it is referred to in pathology, but as "Heavenly Water" originating from our Essence. It represents our ability to reproduce. We can create new human beings. Yeah, how cool is that?
Where TCM describes the menstrual cycle as a flow and exchange of Yin and Yang, Western medicine puts it into terms of an estrogen-dominated Follicular phase and a progesterone-dominated Luteal phase. These phases influence both ovulation and the start of menstruation. With so much going on, it's no wonder we're more complicated than men. But we should celebrate that fact. We should be in-tune with our bodies and understand what's going on.
Cycle tracker apps are one great way to help you. Start with the easy stuff:
1) Track when you get your period and how long it lasts. Learning to cycle track is a wonderful way to understand your body. The first day of bleeding is Day 1 of your cycle each time. A healthy cycle is 26-32 days long. Healthy bleeding should last 4-6 days.
2) Track your symptoms. Take notice when you experience symptoms such as headaches, acne, lower backaches, mood changes (some apps like "Period Tracker" will even allow you to document very specific moods), breast tenderness and cramping. Log these each day along with the intensity of each.
3) Pay close attention to your flow. Begin to understand your periods by paying attention to the characteristics of your flow. For example, how heavy/light is it? Is the colour dark maroon, bright red or somewhere in-between? Do you pass clots? Notice any changes from cycle to cycle.
4) Learn to track your ovulation. Some women experience mittelschmerz: a pain or discomfort from ovulation. It will be noticeable on one side (one ovary) and may switch to the other the following cycle. But a better predictor of ovulation is tracking your cervical mucous.
Cervical mucous is sticky and stretchy with a consistency like raw egg-whites. It begins to appear about 3-5 days before ovulation, occurs on the day of ovulation and then stops.
Tracking your cervical mucous can also help you understand your most fertile days. If you're interested in using fertility awareness-based methods for preventing pregnancy - or for trying to conceive - understanding which days you are fertile can help you with this. I highly suggest getting practice with your tracking first and practice logging your vaginal/cervical mucous type (ie. each day log if you experienced a "dry" day, a "wet" day, or a "sticky/tacky" day).
Another tool that can help you become more familiar with your body is using a menstrual cup instead of pads or tampons. Using a menstrual cup forces you to become very comfortable with your anatomy as you're using your hands/fingers to insert it and position it properly. It can also help to locate the anatomical position of your cervix. We might have the same organs, but we're all individuals. Your cervix may be located more left, more right, or more posterior (towards the back). Of course, you don't need the cup for this, you can explore your anatomy all on your own. Most women can reach their cervix with a long finger - it'll feel slightly firm, like the tip of your nose.
There is no shame in having a period. We just have more going on than men, and that's a good thing. We're special and different and we should own that. You own your uterus. It's yours. Understand your body and take care of it. Some of us need some extra help - a naturopathic doctor, fertility specialist, gynaecologist, Planned Parenthood and other wonderful sources can help you with this. I love teaching my patients cycle-tracking. As well there are so many alternative ways to support your cycles: acupuncture, botanical formulas, specific diet changes, seed cycling and maintaining a healthy body fat percentage (20-24% depending on age).
And how cool is it when your cycle is sync'd to your friends, roommates or co-workers? It reminds us that we're all experiencing this together. Even cooler if you can sync yourself up with the lunar cycle (New moon - menstruation, Full moon- ovulation)! Seriously, you can be in sync with the moon. As Neil Pasricha would say: Awesome!
Monday, May 30, 2016
5 New - and more creative - ways to Journal!
We frequently read about and are told how good journalling is for stress and anxiety. I'm a true believer in this, after all, this is how I started blogging. By not writing, I was anxious and felt like I had a lot bottled up. Not just emotions but words, ideas and thoughts.
You might call me a bookworm or a book and reading enthusiast, but not all of us are. We're not all writers, or even necessarily creative in a conventional way. But some of us do tend to get caught up in our heads. Maybe we spiral with our thoughts. Maybe they wake us in the night or prevent us from falling asleep in the first place. Maybe there's something we want to say to another person but we want to choose our words and our message very carefully. Journalling is one of the best ways to help guide us through these processes but when left with a blank page, sometimes our minds also go blank.
So in classic book-nerd fashion I spent a few hours at Chapters/Indigo in a euphoric state, falling in love with dozens of titles and books wanting to take all of them home with me. As a writer and a blogger, writing off the top of my head comes a bit easier, but there are times I want and need to be guided. I want my brain to be stimulated by an idea; Other times I need my brain to be more focused instead of wanting to explode with a hundred different thoughts.
I was so excited by what I found and wanted to share these amazing resources with you. So here are some unconventional ways to journal:
The 52 Lists Project is a book in which you will create a list for each week of the year. Each page will prompt you with different inspirations and ideas for making lists to help with your own self-discovery and expression. Some include listing your favourite movie characters, the best road trip songs, places you want to visit, etc.
Not only are you prompted with what to list, but it gives you the opportunity for self-reflection.
642 Things to Write About is a wonderful book and resource for those of us whom writing comes a bit easier, but still experience the dreaded writer's block. If you want to be creative without sharing your works with others, this is a great way to stretch out those writing muscles.
Wreck this Journal: A creative and very unconventional way to journal, this book will guide you through "exercises" and practices for literally wrecking the book. You might be instructed to rip out a page and crumple it, or spill some coffee on it.
It forces you to make mistakes and be content with imperfection. A great exercise for those who tend to
perfection. You are given full permission to be messy, to break a book and make it look used. And even better for those who will get a great sense of relief from the messy and somewhat destructive instructions instead of solely relying on journalling as a writing exercise.
What's even better is that Keri Smith's collection of "Wreck This Journal" is now up to 5 different books/journals.
Finish This Book, also (partially) written by Keri Smith, requires you to literally help her finish this book. Inside is a series of missions - if you should choose to accept them - with guided instructions.
This book takes the guess work out of the equation and all you need to do is follow her instructions, using your own words and creativity along the way.
The Relaxation & Stress Reduction Workbook was just one of several workbooks found in the Well-being book section that uses Cognitive Behavioural Therapy (CBT) techniques. These types of workbooks are extremely helpful for helping you get to the root of any emotional and mental issues you're experiencing.
This book will guide you step-by-step to help you recognize your feelings and the experiences that accompany them. It will help you to identify your triggers for anxiety and stress, and teach you how to utilize stress management techniques.
Workbooks such as this are wonderful when you feel stuck or when you're struggling to overcome a specific or general type of stress.
You might call me a bookworm or a book and reading enthusiast, but not all of us are. We're not all writers, or even necessarily creative in a conventional way. But some of us do tend to get caught up in our heads. Maybe we spiral with our thoughts. Maybe they wake us in the night or prevent us from falling asleep in the first place. Maybe there's something we want to say to another person but we want to choose our words and our message very carefully. Journalling is one of the best ways to help guide us through these processes but when left with a blank page, sometimes our minds also go blank.
So in classic book-nerd fashion I spent a few hours at Chapters/Indigo in a euphoric state, falling in love with dozens of titles and books wanting to take all of them home with me. As a writer and a blogger, writing off the top of my head comes a bit easier, but there are times I want and need to be guided. I want my brain to be stimulated by an idea; Other times I need my brain to be more focused instead of wanting to explode with a hundred different thoughts.
I was so excited by what I found and wanted to share these amazing resources with you. So here are some unconventional ways to journal:
Not only are you prompted with what to list, but it gives you the opportunity for self-reflection.
642 Things to Write About is a wonderful book and resource for those of us whom writing comes a bit easier, but still experience the dreaded writer's block. If you want to be creative without sharing your works with others, this is a great way to stretch out those writing muscles.
Wreck this Journal: A creative and very unconventional way to journal, this book will guide you through "exercises" and practices for literally wrecking the book. You might be instructed to rip out a page and crumple it, or spill some coffee on it.
It forces you to make mistakes and be content with imperfection. A great exercise for those who tend to
perfection. You are given full permission to be messy, to break a book and make it look used. And even better for those who will get a great sense of relief from the messy and somewhat destructive instructions instead of solely relying on journalling as a writing exercise.
What's even better is that Keri Smith's collection of "Wreck This Journal" is now up to 5 different books/journals.Finish This Book, also (partially) written by Keri Smith, requires you to literally help her finish this book. Inside is a series of missions - if you should choose to accept them - with guided instructions.
This book takes the guess work out of the equation and all you need to do is follow her instructions, using your own words and creativity along the way.
The Relaxation & Stress Reduction Workbook was just one of several workbooks found in the Well-being book section that uses Cognitive Behavioural Therapy (CBT) techniques. These types of workbooks are extremely helpful for helping you get to the root of any emotional and mental issues you're experiencing.
This book will guide you step-by-step to help you recognize your feelings and the experiences that accompany them. It will help you to identify your triggers for anxiety and stress, and teach you how to utilize stress management techniques.
Workbooks such as this are wonderful when you feel stuck or when you're struggling to overcome a specific or general type of stress.
Saturday, May 28, 2016
Remember that feeling...?
It's not uncommon for us to have issues with discipline, especially when it comes to food. That instant mouth-pleasure associated with sweet, salty or rich foods sends a signal to our brains, releasing dopamine and serotonin. We feel like we have been rewarded.
Not only do we feel rewarded, but we tend to use food as a reward. If I do (this), then I can have a treat. And we wire our brains to think that "junk" foods are rewards, even as children: "If you're good, you can have a treat." This is the exact opposite of what we should be doing. If you eat healthy, your body will reward you with increased energy, good sleep, clear skin and more even moods - but our brains don't receive that signal as instantly as a huge sugar-inducing dopamine or serotonin surge.
We remember that feeling and make a choice. But what about the feeling of being bloated? Heavy and uncomfortable with an upset stomach; Maybe you feel lethargic or get brain-fog and can't work afterwards. You have to loosen the belt another notch or change into your stretchy clothes.
But there is another way to send great happy-inducing signals to the brain and through the body: physical activity. We've all heard of endorphins - that wonderful release of happy-feelings from exercise - also known as the "runner's high." If you're not used to exercise, it can take a bit to get to this point, but it becomes stronger each time you do it. The reason for that is because working your body can feel uncomfortable for a short period of time. When overheated or during sweating, we release dynorphin - a substance that helps to cool us down but that also increases the amount of opioid receptors that endorphins bind to. By increasing these receptor sites, each time you release endorphins, you'll experience an greater euphoric feeling.
Yoga is another fantastic example of activity that will give you that incredible feeling. But even yoga can be tough. Where most of us feel the greatest is at the end of the class during the final Savasana (laying on the floor). You're focused, lungs full of oxygen and the work is done. Exercising is work - it's not supposed to be easy! The point is to put your body through a little bit of stress and then as you recover your body gets stronger. You don't increase your muscle mass during the exercise itself, you "stress" out the muscles a bit and then with the proper protein and carbohydrates (and water!), they repair themselves and are stronger with that repair.
Where people tend to struggle the most with healthy living and weight management is retraining the brain. We need to learn to give up that instant gratification of "junk" foods - sugars, processed foods, processed carbohydrates like bagels, muffins, cookies, cakes, even pizza.
When you only feed your body whole, nutritious foods, you will feel better in the long run, guaranteed. One of the ways to improve your discipline with foods is to remember how you feel after those sugary or gluten-heavy foods, and this can take time. When a certain food makes you feel sick or gross time and time again, you begin to realize that it's just not worth it. Similarly, with exercise, if you make it a regular occurrence in your life (daily or 4x/week), if you stop, you'll notice a difference in how you feel. For example, if I haven't gone for a run or done any type of exercise in over 3 days, I know I get more agitated, irritable, and my body feels sluggish and stiff. So I go back and remember what it feels like to finish an awesome workout and that drives me to go and do it.
We need to reprogram our brains. Remember how good it feels to finish a workout, remember what it feels like when you've eaten clean for a week or longer. Then compare that to how you feel after bingeing on Oreos, or to how you feel after going to yoga once a week to not going at all. Get back to feeling good and don't let deceptive sugar trick your brain. Sugar should not be your reward. Feeling amazing and keeping diseases and illness away is the reward: Living your healthiest life and being able to share that with your friends and loved ones.
Not only do we feel rewarded, but we tend to use food as a reward. If I do (this), then I can have a treat. And we wire our brains to think that "junk" foods are rewards, even as children: "If you're good, you can have a treat." This is the exact opposite of what we should be doing. If you eat healthy, your body will reward you with increased energy, good sleep, clear skin and more even moods - but our brains don't receive that signal as instantly as a huge sugar-inducing dopamine or serotonin surge.
We remember that feeling and make a choice. But what about the feeling of being bloated? Heavy and uncomfortable with an upset stomach; Maybe you feel lethargic or get brain-fog and can't work afterwards. You have to loosen the belt another notch or change into your stretchy clothes.
But there is another way to send great happy-inducing signals to the brain and through the body: physical activity. We've all heard of endorphins - that wonderful release of happy-feelings from exercise - also known as the "runner's high." If you're not used to exercise, it can take a bit to get to this point, but it becomes stronger each time you do it. The reason for that is because working your body can feel uncomfortable for a short period of time. When overheated or during sweating, we release dynorphin - a substance that helps to cool us down but that also increases the amount of opioid receptors that endorphins bind to. By increasing these receptor sites, each time you release endorphins, you'll experience an greater euphoric feeling.
Yoga is another fantastic example of activity that will give you that incredible feeling. But even yoga can be tough. Where most of us feel the greatest is at the end of the class during the final Savasana (laying on the floor). You're focused, lungs full of oxygen and the work is done. Exercising is work - it's not supposed to be easy! The point is to put your body through a little bit of stress and then as you recover your body gets stronger. You don't increase your muscle mass during the exercise itself, you "stress" out the muscles a bit and then with the proper protein and carbohydrates (and water!), they repair themselves and are stronger with that repair.
Where people tend to struggle the most with healthy living and weight management is retraining the brain. We need to learn to give up that instant gratification of "junk" foods - sugars, processed foods, processed carbohydrates like bagels, muffins, cookies, cakes, even pizza.
When you only feed your body whole, nutritious foods, you will feel better in the long run, guaranteed. One of the ways to improve your discipline with foods is to remember how you feel after those sugary or gluten-heavy foods, and this can take time. When a certain food makes you feel sick or gross time and time again, you begin to realize that it's just not worth it. Similarly, with exercise, if you make it a regular occurrence in your life (daily or 4x/week), if you stop, you'll notice a difference in how you feel. For example, if I haven't gone for a run or done any type of exercise in over 3 days, I know I get more agitated, irritable, and my body feels sluggish and stiff. So I go back and remember what it feels like to finish an awesome workout and that drives me to go and do it.
We need to reprogram our brains. Remember how good it feels to finish a workout, remember what it feels like when you've eaten clean for a week or longer. Then compare that to how you feel after bingeing on Oreos, or to how you feel after going to yoga once a week to not going at all. Get back to feeling good and don't let deceptive sugar trick your brain. Sugar should not be your reward. Feeling amazing and keeping diseases and illness away is the reward: Living your healthiest life and being able to share that with your friends and loved ones.
Wednesday, May 18, 2016
Do we really need to take supplements?
Supplements have gotten a bit of a bad reputation much to do with the lack of proper regulation. The media has reported that some products have been found to not contain the ingredients listed on the label, or in much smaller amounts than advertised. I like to believe that Canada is a little more restrictive than our neighbours to the south; It's common to find many "performance enhancing" supplements filled with steroids and sildenifil or similar drugs (the generic form of Viagra) at gas stations around the country.
Regardless of these incidents, there are still many great supplement companies who perform third party testing and whose products are standardized to contain the exact compounds and amounts of those compounds in each tablet/capsule.
As a naturopathic doctor I'm extremely picky with which companies I prescribe or recommend. But in recommending a higher quality product, the cost of certain supplements also goes up. So do we really need to spend hundreds of dollars on supplements? Do they actually do anything for you?
That all depends on you, your diet and your health status. Most people don't need to take supplements to survive, but they definitely have a role in optimizing your health.
Here's an example: do we all need probiotics? We need beneficial bacteria in our guts for proper digestion (and many other things!). Without a good gut microflora we experience gas, bloating, constipation or loose stools. Long standing, we may experience low mood or depression and a lower functioning immune system, including skin rashes. By incorporating fibre (vegetables) in your diet each and every day we eliminate the need to take high doses of probiotics as fibre helps to feed the good bacteria in your large intestine. However, if your gut bacteria has been out of balance for a while, taking a probiotic can help to repopulate your gut faster and crowd-out all the "bad" bacteria. In this example, taking a supplement (probiotic) will help you to feel better sooner.
Supplements in general aren't needed by everyone, but again, they optimize your well-being. Sometimes I forget exactly how many supplements I take daily - there's a lot of them! But I truly feel better on them. For most supplements, it can take up to three months to feel an effect. In some cases you might not even notice a difference but your blood work says otherwise. For example, using a high quality fish oil to manage cholesterol and triglyceride levels.
I would also bet that 90% of Canadians have less than optimal vitamin D status. Due to our winters, and decreased sun exposure, many of us don't get enough vitamin D. You may or may not notice any differences, but when your vitamin D levels are in a certain range, you decrease your risk for cancer, bone fractures, heart attack (men), and multiple sclerosis (click here for references).
I personally would still rather take multiple supplements now than to be on medications later in life, or even right now. By taking certain vitamins and botanical formulas, I'm decreasing my need to take ibuprofen (generic Advil) or naproxen. These over-the-counter medications have been around for years and seemed benign, but we've recently learned that NSAID's such as ibuprofen may lead to adverse effects such as heart attacks and stroke, as reported to Health Canada. Now someone who takes ibuprofen maybe once or twice per year is less likely to experience this, but for females who take Advil for 1-2 days each month to handle menstrual cramps... it all adds up, and personally it makes me very uncomfortable.
Instead I'll keep up with my fish oil, B6 complex and botanical formula (and even acupuncture!) to decrease the need for these pharmaceutical anti-inflammatories and pain relievers.
So do we really need to take dozens of supplements and spend all this money on them? That's an investment I'm willing to make and I encourage you to have your supplements reviewed by a naturopathic doctor. An ND can tell you if what you're taking is the best for your health situation, and also if the product you're currently taking is the best one for your money. As an example, several B vitamins such as B6 and B12 are available as cheap synthetic forms, but also as more bio-available forms - forms where your body doesn't need to take it and turn it into the "active" form. So what's the point in wasting money on a vitamin that you might not be absorbing? This is also a huge problem with multivitamins - but that's a topic for the next blog post.
The other issue is that we confuse all supplements with being "natural" when in fact many of them come with their own "warnings" or contraindications. Your individual allergies and health issues can be exacerbated with certain supplements, so make sure that you'r not just grabbing anything off the shelf - a naturopathic assessment is crucial for your safety.
Don't let the media influence you in avoiding all supplements. There are terrible companies out there and there are fantastic, responsible ones as well. Supplements are for improving your quality of life, preventing disease and optimizing your body's overall performance. We don't all need them, but they can really influence our health and proper functioning of our bodies.
Regardless of these incidents, there are still many great supplement companies who perform third party testing and whose products are standardized to contain the exact compounds and amounts of those compounds in each tablet/capsule.
As a naturopathic doctor I'm extremely picky with which companies I prescribe or recommend. But in recommending a higher quality product, the cost of certain supplements also goes up. So do we really need to spend hundreds of dollars on supplements? Do they actually do anything for you?
That all depends on you, your diet and your health status. Most people don't need to take supplements to survive, but they definitely have a role in optimizing your health.
Here's an example: do we all need probiotics? We need beneficial bacteria in our guts for proper digestion (and many other things!). Without a good gut microflora we experience gas, bloating, constipation or loose stools. Long standing, we may experience low mood or depression and a lower functioning immune system, including skin rashes. By incorporating fibre (vegetables) in your diet each and every day we eliminate the need to take high doses of probiotics as fibre helps to feed the good bacteria in your large intestine. However, if your gut bacteria has been out of balance for a while, taking a probiotic can help to repopulate your gut faster and crowd-out all the "bad" bacteria. In this example, taking a supplement (probiotic) will help you to feel better sooner.
Supplements in general aren't needed by everyone, but again, they optimize your well-being. Sometimes I forget exactly how many supplements I take daily - there's a lot of them! But I truly feel better on them. For most supplements, it can take up to three months to feel an effect. In some cases you might not even notice a difference but your blood work says otherwise. For example, using a high quality fish oil to manage cholesterol and triglyceride levels.
I would also bet that 90% of Canadians have less than optimal vitamin D status. Due to our winters, and decreased sun exposure, many of us don't get enough vitamin D. You may or may not notice any differences, but when your vitamin D levels are in a certain range, you decrease your risk for cancer, bone fractures, heart attack (men), and multiple sclerosis (click here for references).
I personally would still rather take multiple supplements now than to be on medications later in life, or even right now. By taking certain vitamins and botanical formulas, I'm decreasing my need to take ibuprofen (generic Advil) or naproxen. These over-the-counter medications have been around for years and seemed benign, but we've recently learned that NSAID's such as ibuprofen may lead to adverse effects such as heart attacks and stroke, as reported to Health Canada. Now someone who takes ibuprofen maybe once or twice per year is less likely to experience this, but for females who take Advil for 1-2 days each month to handle menstrual cramps... it all adds up, and personally it makes me very uncomfortable.
Instead I'll keep up with my fish oil, B6 complex and botanical formula (and even acupuncture!) to decrease the need for these pharmaceutical anti-inflammatories and pain relievers.
So do we really need to take dozens of supplements and spend all this money on them? That's an investment I'm willing to make and I encourage you to have your supplements reviewed by a naturopathic doctor. An ND can tell you if what you're taking is the best for your health situation, and also if the product you're currently taking is the best one for your money. As an example, several B vitamins such as B6 and B12 are available as cheap synthetic forms, but also as more bio-available forms - forms where your body doesn't need to take it and turn it into the "active" form. So what's the point in wasting money on a vitamin that you might not be absorbing? This is also a huge problem with multivitamins - but that's a topic for the next blog post.
The other issue is that we confuse all supplements with being "natural" when in fact many of them come with their own "warnings" or contraindications. Your individual allergies and health issues can be exacerbated with certain supplements, so make sure that you'r not just grabbing anything off the shelf - a naturopathic assessment is crucial for your safety.
Don't let the media influence you in avoiding all supplements. There are terrible companies out there and there are fantastic, responsible ones as well. Supplements are for improving your quality of life, preventing disease and optimizing your body's overall performance. We don't all need them, but they can really influence our health and proper functioning of our bodies.
Thursday, April 28, 2016
How to Start Running
Okay, silly title, but if you're new to cardio or exercise in general it's important to start the right way. The last thing you want is to attempt a workout intensity far beyond your body's capability and end up crashing and burning.
Some of us are inherently runners. Our walking pace is always twice as fast as everyone else around us. We enjoy the outdoors and time with our thoughts, and we always feel the drive to get out there and keep going. I am definitely that girl. If you want to start running, make sure it's because you want to run. Don't run because you think it'll help you lose weight quickly (which it might), or because you think this is the best way to get into shape (which it might not be - everyone is different).
So the first thing you need to start running is the drive to want to run. And once you get going, you must enjoy it. If you're miserable and hating yourself as your forcing your legs to catch you and pounding them on the pavement, you're likely going to cause your body more stress than actual benefit.
Next you'll need your "gear":
1) Running Shoes: a really good pair of running shoes will make all the difference! This is one of those expenses you just have to plan for. Go to a speciality running store and get yourself assessed for your running feet needs, specifically cushioning and stability. Make sure to run around the store and get a feel for the shoe. It must be comfortable and supportive.
Your running shoes should be replaced about every 800 kilometres or 6 months. When they stop feeling comfortable, supportive or when you start noticing more soreness or injuries, it's time to try on a new pair!
2) Sports bra (for the ladies): No matter your chest size, having a properly fitted sports bra is a must. Do your own version of the "bounce test" and make sure you're comfortable.
3) Run wear: This can be anything you're comfortable moving in. Summer's are easy, but I recommend shorts with liners or elastic grips to prevent them from riding up. In the winter and colder days, layer up or wear long socks
4) Road ID bracelet: If you're hitting the trails or running solo, a Road ID bracelet is just a smart move. It's your "in case of emergency" - should something happen to you, you can be identified, have any allergies listed, and you can leave an "in case of emergency" phone number since most of us have password-protected cell phones. Visit www.roadid.com
Important Tips for running:
Some of us are inherently runners. Our walking pace is always twice as fast as everyone else around us. We enjoy the outdoors and time with our thoughts, and we always feel the drive to get out there and keep going. I am definitely that girl. If you want to start running, make sure it's because you want to run. Don't run because you think it'll help you lose weight quickly (which it might), or because you think this is the best way to get into shape (which it might not be - everyone is different).
So the first thing you need to start running is the drive to want to run. And once you get going, you must enjoy it. If you're miserable and hating yourself as your forcing your legs to catch you and pounding them on the pavement, you're likely going to cause your body more stress than actual benefit.
Next you'll need your "gear":
1) Running Shoes: a really good pair of running shoes will make all the difference! This is one of those expenses you just have to plan for. Go to a speciality running store and get yourself assessed for your running feet needs, specifically cushioning and stability. Make sure to run around the store and get a feel for the shoe. It must be comfortable and supportive.
Your running shoes should be replaced about every 800 kilometres or 6 months. When they stop feeling comfortable, supportive or when you start noticing more soreness or injuries, it's time to try on a new pair!
2) Sports bra (for the ladies): No matter your chest size, having a properly fitted sports bra is a must. Do your own version of the "bounce test" and make sure you're comfortable.
3) Run wear: This can be anything you're comfortable moving in. Summer's are easy, but I recommend shorts with liners or elastic grips to prevent them from riding up. In the winter and colder days, layer up or wear long socks
4) Road ID bracelet: If you're hitting the trails or running solo, a Road ID bracelet is just a smart move. It's your "in case of emergency" - should something happen to you, you can be identified, have any allergies listed, and you can leave an "in case of emergency" phone number since most of us have password-protected cell phones. Visit www.roadid.com
Important Tips for running:
- Start low (distance) and slow. Pace yourself and/or work in run/walk intervals. Take note of your breathing and your heart rate. If you can't catch your breath, you're going too fast. Slow it down, bring the heart rate down, catch your breath and then try starting again.
- Focus on landing mid-foot to the balls of the feet. Avoid heel-strikes (when your heel hits the ground first) as it can increase the impact that you're taking and may cause you to be more prone to injuries.
- Be well hydrated all day long! Imagine your muscles are like meat. If you're dehydrated, your muscles turn into beef jerky - all stiff and more "brittle" so-to-speak. You want to stay well hydrated so your muscles are limber and have full mobility.
- Have a post run plan: A protein shake or small meal with protein and some carbohydrates will help your muscles to repair themselves after the "stress" of exercise.
- Always start with a warm up (brisk walk or similar) and always end with a really good stretching routine. A modified Hatha Yoga routine to open the hips and stretch the hamstrings and the quads will be very important to prevent soreness and injury.
- Examples of poses include: runner's lunge, warrior I and II, right-angle pose, triangle pose, straight leg stretch, and Royal dancer.
- You can also foam roll after your run, like a post-run deep massage. Roll all surfaces of the legs and the glutes (buttocks).
Don't forget to set a goal! When you reach your goal it makes running that much more triumphant and fills you with confidence. You'll be amazed at what you can accomplish!
Monday, April 11, 2016
Using your voice in medical/healthcare situations
I'm about to share a personal story with you. It might seem like a little too much information, but I'm doing so for an important reason. Today's post is about the importance of using your voice with anyone giving you medical attention (doctor, nurse, technician, etc) and standing up for yourself.
I recently have been experiencing abnormal cyclical pelvic pain. Knowing I needed a requisition for imaging and labs (blood work), I made an appointment with a medical doctor (MD). She was extremely nice, asked all the "red flag" questions and agreed that imaging would be necessary.
One quick thing I will bring up though is how Ontario's medical system - although effective at screening for emergencies - was disappointing. As a naturopathic doctor (ND) I've become accustomed to spending great amounts of time with my patients. And when it comes to female reproductive health my screening goes beyond the basics and into a full history with details on everything including family history, age of menarche (first period), history of symptoms, and flow assessment (colour, clotting, volume) and so much more. My time in this particular visit was limited. I felt like I kept cutting the MD off because I had additional information that I thought she would find helpful.
I guess it's a moot point because having the imaging and testing done was the most important thing to me. I just found it was really difficult to be heard in such a short amount of time. Where this would be more troubling for me is if I was counting on the MD for treatment. Depending on my results, I'll likely get stuck in a one-size-fits-all model, be prescribed hormone replacement (birth control pill) and that will be it (luckily I know I have so many other options!) unless a referral to gynaecologist/specialist is warranted.
Again, a moot point, I got what I needed and went and had both a pelvic and trans-vaginal ultrasound done. Upon doing the pelvic ultrasound the technician mentioned he could see a cyst. I told him another technician found something similar about a year ago but said it was just the remnants from a ruptured follicle (from ovulation). He said, no, that's not what this is. He continued to tell me that this is likely what's been causing my pain, and asked if I still wanted to do the trans-vaginal ultrasound.
Hold up right there. Red flag #1: I have no idea if this guy was a doctor. I'm almost certain he was only a technician. He has a requisition from an MD requesting both types of imaging be done and now he's asking me if I want to have one of them done - based on what he thinks is causing my pain? How many other people have been asked a similar question and have said "Oh, if you think that's what's going on, then maybe I should save myself the inconvenience and not go through with the trans-vaginal exam."? I was floored. So I stood my ground, "No, I'd like to have it done as well. I need to rule out other issues and pathologies that might also be going on."
Although he maintained professionalism during this next part of the exam, his communication was terrible. Again, lucky, being an ND and a previous gynaecological model for medical students, I've had a lot of experience with pelvic examinations and having to communicate direction and instructions.
I knew there was a problem when his initial attempt on placement of the ultrasound wand was way off. I thought, Okay, he's a technician who does this for a living. He must understand female anatomy and know how to troubleshoot in order to obtain the necessary images. So I offered direction and used anatomical description and direction to help him out. Red Flag #2: this guy doesn't know what "anterior" means... at all.
So as I'm describing how he needs to shift the position of the ultrasound wand, I realize he truly doesn't understand and now I'm very much uncomfortable and almost in pain, so I intervened, and changed the placement of the ultrasound wand myself.
Again I wondered, If this was anyone else on the table, would they have spoken up? How long would they have put up with this ... 'misdirection' before saying something? If I had been a teen, I probably wouldn't have said anything because you always think that grown-ups in the medical field know everything, Maybe that's how they do it? I don't know!
This isn't going to happen in every case, but there are lots of people in the medical field who have less experience, terrible communication skills and lack a good bedside manner. It's not everyone but it can happen anywhere.
My point is, no matter who is treating you or giving you medical attention, don't be afraid to use your voice. Speak up and stand up for yourself. If you want something, ask for it. If you feel pressured into a decision, ask about the risks and benefits of ALL available options. If something doesn't sit right in your gut, trust your judgement. And don't ever feel like you're a burden just because your doctor or technician is rushing you. That's them rushing - their issue - you pay for healthcare through your taxes, so make sure you're getting what you need.
I recently have been experiencing abnormal cyclical pelvic pain. Knowing I needed a requisition for imaging and labs (blood work), I made an appointment with a medical doctor (MD). She was extremely nice, asked all the "red flag" questions and agreed that imaging would be necessary.
One quick thing I will bring up though is how Ontario's medical system - although effective at screening for emergencies - was disappointing. As a naturopathic doctor (ND) I've become accustomed to spending great amounts of time with my patients. And when it comes to female reproductive health my screening goes beyond the basics and into a full history with details on everything including family history, age of menarche (first period), history of symptoms, and flow assessment (colour, clotting, volume) and so much more. My time in this particular visit was limited. I felt like I kept cutting the MD off because I had additional information that I thought she would find helpful.
I guess it's a moot point because having the imaging and testing done was the most important thing to me. I just found it was really difficult to be heard in such a short amount of time. Where this would be more troubling for me is if I was counting on the MD for treatment. Depending on my results, I'll likely get stuck in a one-size-fits-all model, be prescribed hormone replacement (birth control pill) and that will be it (luckily I know I have so many other options!) unless a referral to gynaecologist/specialist is warranted.
Again, a moot point, I got what I needed and went and had both a pelvic and trans-vaginal ultrasound done. Upon doing the pelvic ultrasound the technician mentioned he could see a cyst. I told him another technician found something similar about a year ago but said it was just the remnants from a ruptured follicle (from ovulation). He said, no, that's not what this is. He continued to tell me that this is likely what's been causing my pain, and asked if I still wanted to do the trans-vaginal ultrasound.
Hold up right there. Red flag #1: I have no idea if this guy was a doctor. I'm almost certain he was only a technician. He has a requisition from an MD requesting both types of imaging be done and now he's asking me if I want to have one of them done - based on what he thinks is causing my pain? How many other people have been asked a similar question and have said "Oh, if you think that's what's going on, then maybe I should save myself the inconvenience and not go through with the trans-vaginal exam."? I was floored. So I stood my ground, "No, I'd like to have it done as well. I need to rule out other issues and pathologies that might also be going on."
Although he maintained professionalism during this next part of the exam, his communication was terrible. Again, lucky, being an ND and a previous gynaecological model for medical students, I've had a lot of experience with pelvic examinations and having to communicate direction and instructions.
I knew there was a problem when his initial attempt on placement of the ultrasound wand was way off. I thought, Okay, he's a technician who does this for a living. He must understand female anatomy and know how to troubleshoot in order to obtain the necessary images. So I offered direction and used anatomical description and direction to help him out. Red Flag #2: this guy doesn't know what "anterior" means... at all.
So as I'm describing how he needs to shift the position of the ultrasound wand, I realize he truly doesn't understand and now I'm very much uncomfortable and almost in pain, so I intervened, and changed the placement of the ultrasound wand myself.
Again I wondered, If this was anyone else on the table, would they have spoken up? How long would they have put up with this ... 'misdirection' before saying something? If I had been a teen, I probably wouldn't have said anything because you always think that grown-ups in the medical field know everything, Maybe that's how they do it? I don't know!
This isn't going to happen in every case, but there are lots of people in the medical field who have less experience, terrible communication skills and lack a good bedside manner. It's not everyone but it can happen anywhere.
My point is, no matter who is treating you or giving you medical attention, don't be afraid to use your voice. Speak up and stand up for yourself. If you want something, ask for it. If you feel pressured into a decision, ask about the risks and benefits of ALL available options. If something doesn't sit right in your gut, trust your judgement. And don't ever feel like you're a burden just because your doctor or technician is rushing you. That's them rushing - their issue - you pay for healthcare through your taxes, so make sure you're getting what you need.
Monday, March 28, 2016
What every girl and boy needs to be taught before the age of 10
I read this amazing article the other day from the Huffington Post on "The Thing All Women Do That You Don't Know About." I had almost forgot the crucial difference between what is considered "normal" and "common". I took a moment to think and reflect about how I had been awkwardly and embarrassingly treated by boys in my past; Something that is common, but that should not be labeled as "normal" male behaviour.
There's a moment when a guy does something inappropriate that makes your skin crawl. Getting my ass pinched this weekend by a man who wasn't my fiancé brought on that feeling and I had to go back to my reflection of the article.
Recently there was an "uproar" in Ontario due to changes in our sexual health education. Some believe that kids in grades 1-6 are just too young to learn about sexual health and sexual behaviour. Today I wanted to share a personal story on why teaching our kids the difference between appropriate and inappropriate (sexual and otherwise) behaviour is so important:
When I was in grade 7 (around 12 years old) I found a note in my desk from a boy I was told had a crush on me. Now, I had seen this before - or so I thought. In grade 4 a shy boy in the class had left me a note in my desk asking me if I'd be his girlfriend, followed with the options: Yes? No? Maybe? And I was to circle one and give the note back to his best friend. It was cute and harmless, and my naive 12-year-old self thought this would be similar. It wasn't.
I opened the letter and it was not what I expected. I was reading a full page (front and back) of this weird dialogue of all the things this boy wanted to do to me; mostly sexual things - some things that I didn't even understand. I actually had to ask a friend what he meant by "cat" - the sentence implying he wanted to fondle and touch my vagina.
I felt like a stone had dropped into my stomach. I felt weird and uncomfortable and I knew right away that it was wrong. I knew I needed to report it immediately.
That recess I took the letter straight to my grade 7 teacher as my so-called friends laughed and said, "You're actually taking that to the teacher?! You're going to get him into so much trouble!" and, "He was probably just messing around." I stuck to my guns - yeah, of course I was going to turn it in. I knew it wasn't right and I never wanted to receive a letter like this again.
My teacher started to read down the page and her face went from caring and smiling, to concerned, and then to something I've never seen from her before. It was like internal rage. I could almost feel her blood boiling as she kept reading. She kept composed as she thanked me for bringing this to her. She said it must have took a lot of courage but that I had done the right thing. She then told me she would take care of it and would come talk to me later.
She approached me shortly afterwards, asking that I come back to the classroom. I walked in the door, the room empty except for her and the two boys that had written the note (one had written it, the other was his "accomplice"). Both of them looked like they had just shit their pants. You don't see 12-year old boys cry very often, and these two were on the verge of loosing it (rightfully so). They knew the severity of the situation and had to apologize with my teacher there as a witness. As a kid, when someone says "I'm sorry" my usual response was "that's okay" - to which my teacher immediately said "No, it's not okay. You can accept their apology but it is definitely not okay."
From there, through high school, university, and even now, I get super irritated and annoyed with unacceptable dumb male behaviour. I don't know how else to describe it. Repeatedly getting honked at while I'm walking down the street, or whistled at, having my ass slapped or pinched. Walking down the hall at high school while a group of 3 teen boys exclaim at me, "Those are the biggest jugs I've ever seen!" - true story. I was horrified. 17 years old with DD's on my chest getting hollered at on a regular basis. In that moment, in the hallway, I made the split decision: I could have punched him in the face or said something - but what would I even say? My brain couldn't process what had just happened fast enough. And if I punched him, well, then I'd be in trouble. So I ignored them and walked away. But that memory and those feelings never left me.
I encourage you to teach your children when they are young: what is acceptable and what is absolutely unacceptable and not tolerated. Boys need to understand that woman are not objects and we don't deserve to be subjected to idiocy just because they're having some sort of urge. Girls need to be taught NOT to shrug this off or ignore it. You are also not "tattling" by reporting it. Truthfully, reporting it might not do anything at all, but you might also be very lucky and have someone, like my grade-7 teacher, who will stand up for you and make it known that this is not acceptable.
This topic isn't even geared at any specific age, but to all human beings. Old men molest toddlers and small children. Middle-aged women get cat-called and sent inappropriate sexual messages on by teens. There's been an increased awareness on this topic because I think most females have just had enough. I'm calling on you to educate your children. Don't be afraid to have these talks. And hopefully the next few generations of human beings will have less incidences of this ridiculous and unacceptable behaviour.
There's a moment when a guy does something inappropriate that makes your skin crawl. Getting my ass pinched this weekend by a man who wasn't my fiancé brought on that feeling and I had to go back to my reflection of the article.
Recently there was an "uproar" in Ontario due to changes in our sexual health education. Some believe that kids in grades 1-6 are just too young to learn about sexual health and sexual behaviour. Today I wanted to share a personal story on why teaching our kids the difference between appropriate and inappropriate (sexual and otherwise) behaviour is so important:
When I was in grade 7 (around 12 years old) I found a note in my desk from a boy I was told had a crush on me. Now, I had seen this before - or so I thought. In grade 4 a shy boy in the class had left me a note in my desk asking me if I'd be his girlfriend, followed with the options: Yes? No? Maybe? And I was to circle one and give the note back to his best friend. It was cute and harmless, and my naive 12-year-old self thought this would be similar. It wasn't.
I opened the letter and it was not what I expected. I was reading a full page (front and back) of this weird dialogue of all the things this boy wanted to do to me; mostly sexual things - some things that I didn't even understand. I actually had to ask a friend what he meant by "cat" - the sentence implying he wanted to fondle and touch my vagina.
I felt like a stone had dropped into my stomach. I felt weird and uncomfortable and I knew right away that it was wrong. I knew I needed to report it immediately.
That recess I took the letter straight to my grade 7 teacher as my so-called friends laughed and said, "You're actually taking that to the teacher?! You're going to get him into so much trouble!" and, "He was probably just messing around." I stuck to my guns - yeah, of course I was going to turn it in. I knew it wasn't right and I never wanted to receive a letter like this again.
My teacher started to read down the page and her face went from caring and smiling, to concerned, and then to something I've never seen from her before. It was like internal rage. I could almost feel her blood boiling as she kept reading. She kept composed as she thanked me for bringing this to her. She said it must have took a lot of courage but that I had done the right thing. She then told me she would take care of it and would come talk to me later.
She approached me shortly afterwards, asking that I come back to the classroom. I walked in the door, the room empty except for her and the two boys that had written the note (one had written it, the other was his "accomplice"). Both of them looked like they had just shit their pants. You don't see 12-year old boys cry very often, and these two were on the verge of loosing it (rightfully so). They knew the severity of the situation and had to apologize with my teacher there as a witness. As a kid, when someone says "I'm sorry" my usual response was "that's okay" - to which my teacher immediately said "No, it's not okay. You can accept their apology but it is definitely not okay."
From there, through high school, university, and even now, I get super irritated and annoyed with unacceptable dumb male behaviour. I don't know how else to describe it. Repeatedly getting honked at while I'm walking down the street, or whistled at, having my ass slapped or pinched. Walking down the hall at high school while a group of 3 teen boys exclaim at me, "Those are the biggest jugs I've ever seen!" - true story. I was horrified. 17 years old with DD's on my chest getting hollered at on a regular basis. In that moment, in the hallway, I made the split decision: I could have punched him in the face or said something - but what would I even say? My brain couldn't process what had just happened fast enough. And if I punched him, well, then I'd be in trouble. So I ignored them and walked away. But that memory and those feelings never left me.
I encourage you to teach your children when they are young: what is acceptable and what is absolutely unacceptable and not tolerated. Boys need to understand that woman are not objects and we don't deserve to be subjected to idiocy just because they're having some sort of urge. Girls need to be taught NOT to shrug this off or ignore it. You are also not "tattling" by reporting it. Truthfully, reporting it might not do anything at all, but you might also be very lucky and have someone, like my grade-7 teacher, who will stand up for you and make it known that this is not acceptable.
This topic isn't even geared at any specific age, but to all human beings. Old men molest toddlers and small children. Middle-aged women get cat-called and sent inappropriate sexual messages on by teens. There's been an increased awareness on this topic because I think most females have just had enough. I'm calling on you to educate your children. Don't be afraid to have these talks. And hopefully the next few generations of human beings will have less incidences of this ridiculous and unacceptable behaviour.
Thursday, March 24, 2016
Is a Type-A personality the new silent killer?
Working Hard
We all have to work at something: bettering ourselves, pushing our careers forward, investing in our relationships, building or "fixing" our homes, taking care of others to help them learn and grow, and reaching our own goals (in addition to making new ones). Sometimes it can be energetically or physically draining, but hard work can go a long way.
When we're just starting out in our careers it's important to keep busy and to put in the time. With anything, it's easy to sit around and do nothing - TOO EASY. Having that motivation and discipline to work hard at something is how we get ahead. Want to get into shape? It's not going to work if you decide to sit on the couch instead of moving your body. Want your business to soar? Having a Facebook page or website isn't enough, we have to hustle, we have to work on projects, make connections, get our names out there.
I wanted to bring awareness around overexerting ourselves. Many of us Type-A personalities love getting stuff done and controlling the organization of it all. We like the final "product" to be perfect, we create our own deadlines, and we can be competitive (either with outside competition or just ourselves).
Some of us really like staying busy. Maybe we work better with the pressure or get bored if there's nothing that needs our attention right away, so we seek more work.
It doesn't really sound bad, does it, being productive or overly productive? It's all in how we handle that much work and if we can achieve balance in our lives. For example, there have been some claims regarding the increased incidence of anxiety, increased stimulant use (including caffeine) and cardiovascular disease in those with Type A personalities. This isn't really far-fetched. We use coffee and other stimulants to keep us going everyday. Remember The Wolf of Wall Street? They used cocaine to wake them up and keep them sharp for such a high-pressure position.
Anxiety, Stress and Cortisol
If we start feeling anxious about deadlines or time crunches, or if we're always in GO-GO-GO mode, this is where our health can start to suffer. Increased feelings of anxiety go hand-in-hand with the "fight-or-flight" response: it's your body's way of dealing with stress, and it's pretty awesome. We need this stress response, but if we are chronically in that state, our body can get tired from being "on guard" all the time.
Cortisol, the main hormone released in this stress response helps your body's efficiency for "fight-or-flight". Cortisol is also important for helping regulate blood sugar, blood pressure and your immune system. The idea is that cortisol comes in when you need it and then after the stressor is gone, the body recovers and is ready for the next "attack".
With chronic stress, we are constantly pumping out cortisol, so much so that our adrenal glands can't keep up with the demand. We also stop responding to those same amounts of cortisol. Your body wants the "fight" to be over so that it can repair, balance and be prepared for the next "attack". Without this recovery phase, it's very easy to experience Adrenal Fatigue (chronically low levels of cortisol).
Adrenal Fatigue and un-regulated cortisol can affect your sleep, blood pressure (feeling light-headed when you stand up), your mood, you may crave salt, feel tired (especially upon waking), have blood sugar crashes, brain fog, and get sick often.
When stress runs our lives, we can be more susceptible to cardiovascular disease, diabetes, depression, anxiety, chronic fatigue, infertility, menstrual dysregulation, hypothyroidism. Yes, that's right, your adrenal function is very closely related to your thyroid and sex hormone regulation!
You might feel great now. Maybe working really hard keeps your even more motivated and you feel super accomplished. Those 4-6 hours per night of sleep are enough for you and you're getting stuff done! But this won't always be the case. Our bodies always catch up with us and although you're functioning fine now, you may burn-out a few years down the road, or feel quite debilitated. This is often the pattern I see in Chronic Fatigue Syndrome patients: previously type-A personalities who after 10-20 years have completely burnt out and their body can't keep up anymore.
What's important is the balance: avoiding being overworked by allowing the body to recover. How can you do this?
We all have to work at something: bettering ourselves, pushing our careers forward, investing in our relationships, building or "fixing" our homes, taking care of others to help them learn and grow, and reaching our own goals (in addition to making new ones). Sometimes it can be energetically or physically draining, but hard work can go a long way.
When we're just starting out in our careers it's important to keep busy and to put in the time. With anything, it's easy to sit around and do nothing - TOO EASY. Having that motivation and discipline to work hard at something is how we get ahead. Want to get into shape? It's not going to work if you decide to sit on the couch instead of moving your body. Want your business to soar? Having a Facebook page or website isn't enough, we have to hustle, we have to work on projects, make connections, get our names out there.
I wanted to bring awareness around overexerting ourselves. Many of us Type-A personalities love getting stuff done and controlling the organization of it all. We like the final "product" to be perfect, we create our own deadlines, and we can be competitive (either with outside competition or just ourselves).
Some of us really like staying busy. Maybe we work better with the pressure or get bored if there's nothing that needs our attention right away, so we seek more work.
It doesn't really sound bad, does it, being productive or overly productive? It's all in how we handle that much work and if we can achieve balance in our lives. For example, there have been some claims regarding the increased incidence of anxiety, increased stimulant use (including caffeine) and cardiovascular disease in those with Type A personalities. This isn't really far-fetched. We use coffee and other stimulants to keep us going everyday. Remember The Wolf of Wall Street? They used cocaine to wake them up and keep them sharp for such a high-pressure position.
Anxiety, Stress and Cortisol
If we start feeling anxious about deadlines or time crunches, or if we're always in GO-GO-GO mode, this is where our health can start to suffer. Increased feelings of anxiety go hand-in-hand with the "fight-or-flight" response: it's your body's way of dealing with stress, and it's pretty awesome. We need this stress response, but if we are chronically in that state, our body can get tired from being "on guard" all the time.
Cortisol, the main hormone released in this stress response helps your body's efficiency for "fight-or-flight". Cortisol is also important for helping regulate blood sugar, blood pressure and your immune system. The idea is that cortisol comes in when you need it and then after the stressor is gone, the body recovers and is ready for the next "attack".
With chronic stress, we are constantly pumping out cortisol, so much so that our adrenal glands can't keep up with the demand. We also stop responding to those same amounts of cortisol. Your body wants the "fight" to be over so that it can repair, balance and be prepared for the next "attack". Without this recovery phase, it's very easy to experience Adrenal Fatigue (chronically low levels of cortisol).
Adrenal Fatigue and un-regulated cortisol can affect your sleep, blood pressure (feeling light-headed when you stand up), your mood, you may crave salt, feel tired (especially upon waking), have blood sugar crashes, brain fog, and get sick often.
When stress runs our lives, we can be more susceptible to cardiovascular disease, diabetes, depression, anxiety, chronic fatigue, infertility, menstrual dysregulation, hypothyroidism. Yes, that's right, your adrenal function is very closely related to your thyroid and sex hormone regulation!
You might feel great now. Maybe working really hard keeps your even more motivated and you feel super accomplished. Those 4-6 hours per night of sleep are enough for you and you're getting stuff done! But this won't always be the case. Our bodies always catch up with us and although you're functioning fine now, you may burn-out a few years down the road, or feel quite debilitated. This is often the pattern I see in Chronic Fatigue Syndrome patients: previously type-A personalities who after 10-20 years have completely burnt out and their body can't keep up anymore.
What's important is the balance: avoiding being overworked by allowing the body to recover. How can you do this?
- Set boundaries for work: This will look different for everyone but may include putting your phone away or not answering emails for 1-2 hours in the evening (or as soon as you walk in the door!).
- Eat slowly and healthily: Don't eat on the go, or rush your meals. Take the time to enjoy your food. Anxious, stressed or rushed eating will impair digestion. When your body is handling stress it sends all its energy and focus to other places in your body - and away from your gut! Limiting consumption of sugar and processed foods will also help decrease inflammation in the body.
- Limit or eliminate stimulants: Caffeine has been shown to increase cortisol; But you can't use what you don't have (see my post on why coffee might not be working for you). Caffeine can also promote or increase anxiety.
- Get enough sleep! Your body needs to relax, recover and repair.
- Supplement support: 1000mg of vitamin C per day can help support your adrenal glands. You can also talk to your naturopath about which adaptogens (botanicals that support adrenal function and cortisol) would be best for you.
- Give yourself time to relax: Yoga, non-cardio exercise, colouring, working puzzles, playing games, take a bath, get a massage.
- Seek counselling: Sometimes it's nice just to talk to someone, to get things off your chest and to pick up new tools on how to manage stress.
- Remember to breathe: Remind yourself throughout the day to take a few deep breaths. We tend to have very shallow breathing, especially when stressed. Take a nice big slow cleansing breath to relax the nervous system.
Monday, March 14, 2016
10 ways to avoid catching colds and flus
It's that time where we all seem to be sharing our lovely germs. The common cold, flu, bronchitis, sinus infections, ear infections... they're everywhere!
So how can you prevent yourself from catching them? Here are a few tips to ward off those illness-inducing viruses and bacteria when everyone else around you is sick:
1) It goes without saying, but I'll do it anyway: Hand washing. If you shake someone's hand out of politeness, make sure you wash those hands before eating anything, touching your face, or shaking anyone else's hand.
2) In reference to #1, wash your grocery produce. Now imagine all of those people who all shook hands, or who touched a door handle that were sick and now they're at the grocery store picking up tomatoes and testing them for firmness (because that's just a thing we do). Give that tomato a nice thorough rinse with water before cutting into it and adding it to your plate. This can eliminate up to 98% of bacteria on the surface of your fruit and veggies.
3) I'm not one for over-sanitizing, but when everyone else in your house is sick, I'd suggest disinfecting door handles, light switches and faucet handles as these are the easiest to get re-infected.
4) Vitamin C: 1000mg of vitamin C per day is great for your immune system and for your adrenal glands (the ones that deal with stress and secrete a bunch of your hormones). Once you're sick this might not do as much for you, but it's great for prevention!
5) Echinacea and other immune system-modulating botanicals: Talk to your naturopath about a botanical formula that can help your immune system. Certain antiviral herbs and adaptogens (botanicals that support a healthy stress response) can help the functioning of your immune system, boost its response to pathogens and also work on reducing your chances of getting sick. But keep in mind that everyone is different. What gets recommended to you might not be recommended for your bestie or neighbour.
6) FLUIDS! Drink lots of water (about 2L for the average person). Especially if you're feeling a sore throat coming on; drinking water helps to keep things moving down and out of your system.
7) Avoid sugar. A dose of sugar can depress your immune system for up to 6 hours after ingestion.
8) Stress management. Keeping your cool puts less stress on your body and its defences. You might feel fine during periods of high stress, but as soon as you relax again, your immune system also takes a breather and this is often when we get sick. For all the students out there I call it "post-exam period illness".
- work on breathing exercises, go for a walk in nature, journal, practice yoga, sing in the car (or the shower), draw or colour something!
9) Get enough sleep! If you're not getting enough sleep during the week, make it up on weekends. Sleep deficit exists! Rest and recharge your body.
10) Improve your gut health. Eating a diet rich in vegetables, and low in sugars can provide key antioxidants and nutrients to help your body run efficiently. Your naturopath may also recommend certain probiotic strains to assist your gut and immune health.
So how can you prevent yourself from catching them? Here are a few tips to ward off those illness-inducing viruses and bacteria when everyone else around you is sick:
1) It goes without saying, but I'll do it anyway: Hand washing. If you shake someone's hand out of politeness, make sure you wash those hands before eating anything, touching your face, or shaking anyone else's hand.
2) In reference to #1, wash your grocery produce. Now imagine all of those people who all shook hands, or who touched a door handle that were sick and now they're at the grocery store picking up tomatoes and testing them for firmness (because that's just a thing we do). Give that tomato a nice thorough rinse with water before cutting into it and adding it to your plate. This can eliminate up to 98% of bacteria on the surface of your fruit and veggies.
3) I'm not one for over-sanitizing, but when everyone else in your house is sick, I'd suggest disinfecting door handles, light switches and faucet handles as these are the easiest to get re-infected.
4) Vitamin C: 1000mg of vitamin C per day is great for your immune system and for your adrenal glands (the ones that deal with stress and secrete a bunch of your hormones). Once you're sick this might not do as much for you, but it's great for prevention!
5) Echinacea and other immune system-modulating botanicals: Talk to your naturopath about a botanical formula that can help your immune system. Certain antiviral herbs and adaptogens (botanicals that support a healthy stress response) can help the functioning of your immune system, boost its response to pathogens and also work on reducing your chances of getting sick. But keep in mind that everyone is different. What gets recommended to you might not be recommended for your bestie or neighbour.
6) FLUIDS! Drink lots of water (about 2L for the average person). Especially if you're feeling a sore throat coming on; drinking water helps to keep things moving down and out of your system.
7) Avoid sugar. A dose of sugar can depress your immune system for up to 6 hours after ingestion.
8) Stress management. Keeping your cool puts less stress on your body and its defences. You might feel fine during periods of high stress, but as soon as you relax again, your immune system also takes a breather and this is often when we get sick. For all the students out there I call it "post-exam period illness".
- work on breathing exercises, go for a walk in nature, journal, practice yoga, sing in the car (or the shower), draw or colour something!
9) Get enough sleep! If you're not getting enough sleep during the week, make it up on weekends. Sleep deficit exists! Rest and recharge your body.
10) Improve your gut health. Eating a diet rich in vegetables, and low in sugars can provide key antioxidants and nutrients to help your body run efficiently. Your naturopath may also recommend certain probiotic strains to assist your gut and immune health.
Tuesday, February 16, 2016
How to have your best and easiest bowel movement
Most of us can agree that there is something awesome about having a really great bowel movement. Yes, we as naturopathic doctors love talking about and analyzing bowel movements. We get so much information on how the body and digestive system are working, simply by looking at poop.
So today I'm telling you that you can have an awesome bowel movement and it simply involves changing your body mechanics. We can't change our toilets; they're situated at a fixed height. What I'm teaching you today is how to change your body position for the best and easiest bowel movement.
What's this big secret? Well, not a secret at all. Our bodies were designed for it, but we simply stopped practicing it: The full squat.
The squat is an amazing position that our bodies were designed to do. I don't think I realized how big of a difference it would make until I did a little back-country camping on unofficial camping sites - meaning, no thunder boxes. You had no choice but to take a little shovel with you and squat in the woods. I managed to find an area with a huge root of some sort coming out of the ground, much like the squat bars women find in hospital delivery rooms for birthing. In this position, you are giving your body the most favourable position for elimination.
Sitting with your knees at a 90-degree angle can actually work against you by "pinching" off or restricting passage through a section of the colon. It's another reason why the squat position is favourable for birthing; you're creating the most favourable position (smooth muscles, ligaments, general pelvic floor) for elimination.
How do you do it?
Easy: Take a step stool (like the Rubbermaid ones we all have in our homes) and place it in front of your toilet. Alternatively, you can purchase a Squatty Potty that has a slightly better design. Step up on the stool and using support as necessary (some of us are not used to squatting that deeply), lower your pelvis (sans pants) to the toilet. Knees should be nice and bent and you should feel a lessening of pressure in your pelvis (this is part of the magic).
What will you notice?
1) Less straining. That poop will leave your body without a fight. Just a smooth train out of your body and into the bowl.
2) This also means less chance of getting hemorrhoids, less chance of fissures and of bleeding.
3) You will likely poop faster because there is less resistance.
4) You should feel like your bowels have been evacuated. Sometimes we feel like we just didn't get everything out. Well, this will decrease that likelihood.
This form of elimination is also quite helpful for people who suffer from constipation and hemorrhoids, as you're decreasing the internal pressure from fecal matter. Try it out. You have nothing to lose, other than poop, just be mindful of your body and make sure that you're lowering and lifting your body on the stool safely. No one wants to get injured while on the toilet.
Happy pooping!
So today I'm telling you that you can have an awesome bowel movement and it simply involves changing your body mechanics. We can't change our toilets; they're situated at a fixed height. What I'm teaching you today is how to change your body position for the best and easiest bowel movement.
What's this big secret? Well, not a secret at all. Our bodies were designed for it, but we simply stopped practicing it: The full squat.
The squat is an amazing position that our bodies were designed to do. I don't think I realized how big of a difference it would make until I did a little back-country camping on unofficial camping sites - meaning, no thunder boxes. You had no choice but to take a little shovel with you and squat in the woods. I managed to find an area with a huge root of some sort coming out of the ground, much like the squat bars women find in hospital delivery rooms for birthing. In this position, you are giving your body the most favourable position for elimination.
Sitting with your knees at a 90-degree angle can actually work against you by "pinching" off or restricting passage through a section of the colon. It's another reason why the squat position is favourable for birthing; you're creating the most favourable position (smooth muscles, ligaments, general pelvic floor) for elimination.
 |
| From: Squattypotty.com |
How do you do it?
Easy: Take a step stool (like the Rubbermaid ones we all have in our homes) and place it in front of your toilet. Alternatively, you can purchase a Squatty Potty that has a slightly better design. Step up on the stool and using support as necessary (some of us are not used to squatting that deeply), lower your pelvis (sans pants) to the toilet. Knees should be nice and bent and you should feel a lessening of pressure in your pelvis (this is part of the magic).
What will you notice?
1) Less straining. That poop will leave your body without a fight. Just a smooth train out of your body and into the bowl.
2) This also means less chance of getting hemorrhoids, less chance of fissures and of bleeding.
3) You will likely poop faster because there is less resistance.
4) You should feel like your bowels have been evacuated. Sometimes we feel like we just didn't get everything out. Well, this will decrease that likelihood.
This form of elimination is also quite helpful for people who suffer from constipation and hemorrhoids, as you're decreasing the internal pressure from fecal matter. Try it out. You have nothing to lose, other than poop, just be mindful of your body and make sure that you're lowering and lifting your body on the stool safely. No one wants to get injured while on the toilet.
Happy pooping!
Tuesday, January 26, 2016
Stepping into your "Right-Brain"
I recently re-watched Jill Bolte Taylor's TED talk. She's a neurology researcher who suffered a stroke and relives the experience for her audience, describing the sensations and thoughts she encountered at the time. I'm in tears every time I reach the end of her talk. Not just because she went through something so terrifying, but because of the message she leaves you with.
Having done a decade of post-secondary education, I'm what my family considered a "permanent student". Even now, I continue to research, to learn, to catalogue information. I use the left-side of my brain most often; calculating and analyzing journal articles and new research.
Jill, a fellow scientist, brought up an interesting point: We all have a choice of which reality we want to live in at any given moment; You can live in the analytical "Left side" - which is great while at work or when trying to figure out something, but you can also step into the "Right Side" of the brain and be connected to the world at any given moment.
What is the "right side" of the brain?
It's the "creativity" side. Working puzzles, learning a new skill, exploring your imagination, writing, dancing, painting, drawing, colouring.
Why is this important? I think we need to access that side more often in our world. I was listening to an old podcast of comedian Bryan Callen where he mentioned the incredible fact that he gets paid to use his imagination. How many of us can say that? So why not?
Do something each day to access that side of your brain. Maybe that's another reason why adult colouring books are so popular. We now have another way of using the right-side of our brains. For adults, this isn't always easy. We have responsibilities, work, bills to pay. But life isn't just about working to make money, to pay bills and save up for retirement. It's about experiencing the world around us. Don't ever forget to connect with nature, connect with creativity - no matter what that means for you. You might think you're terrible at drawing. Maybe you actually hate colouring, but there is always another activity that you can do. Remember that this is just for you. No one will judge you. And make sure to do something that you enjoy.
Maybe that's what stops many of us from exploring our creativity: the fear of being judged. I have an entire folder on my computer of stories and novels that I've started and most I've never finished. Sometimes a girl just has to write out a chapter or two to get it off her chest. I don't expect anyone else to read it. Once every year I'll go back to it, and I can remember what it was like writing it. I take a little pride in it. And then I'll go start something new.
Things to keep in mind:
Having done a decade of post-secondary education, I'm what my family considered a "permanent student". Even now, I continue to research, to learn, to catalogue information. I use the left-side of my brain most often; calculating and analyzing journal articles and new research.
Jill, a fellow scientist, brought up an interesting point: We all have a choice of which reality we want to live in at any given moment; You can live in the analytical "Left side" - which is great while at work or when trying to figure out something, but you can also step into the "Right Side" of the brain and be connected to the world at any given moment.
What is the "right side" of the brain?
It's the "creativity" side. Working puzzles, learning a new skill, exploring your imagination, writing, dancing, painting, drawing, colouring.
Why is this important? I think we need to access that side more often in our world. I was listening to an old podcast of comedian Bryan Callen where he mentioned the incredible fact that he gets paid to use his imagination. How many of us can say that? So why not?
Do something each day to access that side of your brain. Maybe that's another reason why adult colouring books are so popular. We now have another way of using the right-side of our brains. For adults, this isn't always easy. We have responsibilities, work, bills to pay. But life isn't just about working to make money, to pay bills and save up for retirement. It's about experiencing the world around us. Don't ever forget to connect with nature, connect with creativity - no matter what that means for you. You might think you're terrible at drawing. Maybe you actually hate colouring, but there is always another activity that you can do. Remember that this is just for you. No one will judge you. And make sure to do something that you enjoy.
Maybe that's what stops many of us from exploring our creativity: the fear of being judged. I have an entire folder on my computer of stories and novels that I've started and most I've never finished. Sometimes a girl just has to write out a chapter or two to get it off her chest. I don't expect anyone else to read it. Once every year I'll go back to it, and I can remember what it was like writing it. I take a little pride in it. And then I'll go start something new.
Things to keep in mind:
- No one needs to see it but you. Keep a portfolio, sketches of something, or nothing. Pick up some paint and a canvas from the dollar store and just fill the space. Make a mess, or put it up on your wall. It doesn't matter. You're doing it for you, no one else.
- Dance when no one is watching. Swing your arms wildly, spin in circles - just try not to run into furniture! Or download Carmen Electra's striptease aerobics, Zumba or any other video that will teach you choreography step-by-step.
- Sing when no one is listening. My favourite is in the bathtub... you get the best acoustics.
- Journalling and diary keeping doesn't have to be like it was in grade school. Make lists. maybe they're to-do lists, or "favourite" lists, or something more creative. Need some inspiration? Check out the List App (one of BJ Novac's projects) - other examples:
- best books that made me laugh out loud
- Most bad-ass movie quotes
- Things I say to myself out loud when I'm alone
- Favourite nostalgic moments from the 90's
- best "pump you up" music videos
- Most impressive or surprising sports moments of the week (apparently the Bronco's had a crazy game last weekend... so document it!)
The point is, we all need time to disconnect from our "analytical" sides and step into our "right-brain" at some point. It keeps us going and nurtures the soul. Use your imagination - it might surprise you :)
Friday, January 22, 2016
How haters are incorrectly using almond milk
New stories keep creeping up and everyone seems to love bashing almond milk and other nut-based beverages. So what's the deal? Why all the haters?
There's a huge misunderstanding in the public's nutritional education. We grew up being told that milk "does a body good". We were told to wean our babies off of breastmilk and onto cow milk, and that dairy is required for calcium for our bones. Well, we know they weren't exactly correct about this one. But this isn't a "dairy-bashing" blog either.
What is (any) milk good for? Remember, we grew up putting milk in our cereal. It was a rule in my house to "drink milk with your meals", and a "double-double" at Timmy's trained me to always drink my coffee with milk it in. But since my early 20's I've been lactose-intolerant. Out goes all my dairy, and now what's a girl to think?
With enough vitamin D, weight-bearing exercise and a healthy diet (lots of veggies for vitamin and mineral support), my bones will be just fine. But it always helps to have beverages that are fortified with extra calcium and vitamin D just in case we don't meet our quotas for the day.
Almond milk isn't a "health food" necessarily. It's a substitute for those of us who want something with that "creamy/milky"-type of consistency and flavour. I drink my coffee black now, but every once in a while whisking in a little coconut milk makes for a nice creamy treat. And almond milk? It's a nice alternative to plain water (or cow milk) for making my smoothies and post-workout shakes.
What almond milk is not:
1) A good source of protein:
Seriously, to make almond milk you soak the almonds, drain them, combine with water in a blender, strain them and press out the "milk" from the almond paste and that's about it. I read a crazy article in which the company Almond Breeze was being sued for how few almonds were in their almond milk. Well... duh. What did you think you were drinking? It's not a liquid trail-mix.
2) A substitute for breastmilk or any infant formula.
I hope this is common sense, but according to an article on IFLS a doctor in Spain told their patient to use almond milk as a formula. This parent had never breastfed their infant and instead had given her baby cow's milk for the first 2.5 months. The problem here is a lack in education for new mothers. This story also came out of Spain so I can't comment on the availability of education for new parents as I really don't know. Either way, the whole thing is ridiculous - IFLS commented "... this latest report highlights the need for parents to take into consideration the nutritional content when choosing a diet for their infants", but seriously? Choosing a diet for your infant: Breastmilk or formula (breast is best, but there are some circumstances that may prevent this). At 6-8 months, or when your kid hints that they're ready, you can slowly introduce solid foods in the form of mashed up veggies (baby food). What isn't an option is choosing a "milk-substitute" as an infant formula. And most companies will actually print on the carton "NOT TO BE USED AS A SUBSTITUTE FOR INFANT FORMULA".
Almond milk isn't the bad-guy here, and sorry IFLS (I really do effing love science!), but it also doesn't cause scurvy as your article title implies. It's a lack of education and really bad advice from a doctor.
What almond milk is:
1) A substitute for milk for those who can't drink it but like to use it in stuff like: coffee, tea, granola/cereal, baking, smoothies/shakes.
Haters, please don't hate on the almond milk. You're just not using it correctly. Please leave it for us lactose-intolerants (or dairy-sensitives) who just want something creamier than water in our smoothies and a splash of something white in our coffee.
There's a huge misunderstanding in the public's nutritional education. We grew up being told that milk "does a body good". We were told to wean our babies off of breastmilk and onto cow milk, and that dairy is required for calcium for our bones. Well, we know they weren't exactly correct about this one. But this isn't a "dairy-bashing" blog either.
What is (any) milk good for? Remember, we grew up putting milk in our cereal. It was a rule in my house to "drink milk with your meals", and a "double-double" at Timmy's trained me to always drink my coffee with milk it in. But since my early 20's I've been lactose-intolerant. Out goes all my dairy, and now what's a girl to think?
With enough vitamin D, weight-bearing exercise and a healthy diet (lots of veggies for vitamin and mineral support), my bones will be just fine. But it always helps to have beverages that are fortified with extra calcium and vitamin D just in case we don't meet our quotas for the day.
Almond milk isn't a "health food" necessarily. It's a substitute for those of us who want something with that "creamy/milky"-type of consistency and flavour. I drink my coffee black now, but every once in a while whisking in a little coconut milk makes for a nice creamy treat. And almond milk? It's a nice alternative to plain water (or cow milk) for making my smoothies and post-workout shakes.
What almond milk is not:
1) A good source of protein:
Seriously, to make almond milk you soak the almonds, drain them, combine with water in a blender, strain them and press out the "milk" from the almond paste and that's about it. I read a crazy article in which the company Almond Breeze was being sued for how few almonds were in their almond milk. Well... duh. What did you think you were drinking? It's not a liquid trail-mix.
2) A substitute for breastmilk or any infant formula.
I hope this is common sense, but according to an article on IFLS a doctor in Spain told their patient to use almond milk as a formula. This parent had never breastfed their infant and instead had given her baby cow's milk for the first 2.5 months. The problem here is a lack in education for new mothers. This story also came out of Spain so I can't comment on the availability of education for new parents as I really don't know. Either way, the whole thing is ridiculous - IFLS commented "... this latest report highlights the need for parents to take into consideration the nutritional content when choosing a diet for their infants", but seriously? Choosing a diet for your infant: Breastmilk or formula (breast is best, but there are some circumstances that may prevent this). At 6-8 months, or when your kid hints that they're ready, you can slowly introduce solid foods in the form of mashed up veggies (baby food). What isn't an option is choosing a "milk-substitute" as an infant formula. And most companies will actually print on the carton "NOT TO BE USED AS A SUBSTITUTE FOR INFANT FORMULA".
Almond milk isn't the bad-guy here, and sorry IFLS (I really do effing love science!), but it also doesn't cause scurvy as your article title implies. It's a lack of education and really bad advice from a doctor.
What almond milk is:
1) A substitute for milk for those who can't drink it but like to use it in stuff like: coffee, tea, granola/cereal, baking, smoothies/shakes.
Haters, please don't hate on the almond milk. You're just not using it correctly. Please leave it for us lactose-intolerants (or dairy-sensitives) who just want something creamier than water in our smoothies and a splash of something white in our coffee.
Thursday, January 7, 2016
Washing off your day: how to change your whole attitude after a tough day
As a healthcare practitioner it's hard to come home without lingering thoughts and emotions from my day. Patients and their stories, their moods, they rub off on you. I used to take my days home with me. I'd walk through the door, start talking to my partner and he immediately recognized that something was off. I'd get easily annoyed, I was angry or upset and I'd snap. This wasn't a good thing.
It's hard not to take work home with you. It's even harder if you commute and you carry those frustrations with you on top of everything else. So I created a game plan - with some help of course.
I had to change my energy and change my routine. The first thing was to make it known that once I walk in that front door of the house, I will say hi but then I am NOT to get into any conversations until I've dealt with myself. I go straight upstairs and "wash my day off" myself.
You can take this literally or figuratively - or both! Here are things you can do to wash your day off and change your attitude after work:
1) Brush your teeth: if you talk all day, like me, you need to wash everything out of there. Have "clean words" and conversations for the rest of the evening
2) Brush the tangles out of your hair. Again, literally and figuratively: As I brush through my long hair, I'm brushing out all the "tangles" from the day. It's refreshing!
3) If you're on your feet most of the day: take off your socks, wash your feet in the tub, give yourself a quick little foot massage and then put on some fresh dry socks. Your feet will feel so good!
4) Change your clothes! You're wearing work clothes - take them off! This is the best time to change either into your comfiest clothes, or your "Super suit" (Clothes that are comfortable and that represent you. Putting these on make you feel empowered). Peel off the layers from the day and put on fresh new ones.
5) Wash your hands. Wash your day off of you. Some of you might want a full shower. That's cool. But if not, just wash your hands and imagine that you're washing off all the garbage and emotions from your whole day. Watch it run off your hands and down the sink. It's gone. You don't need to carry it around with you anymore.
Lastly, make sure you're giving your body what it needs. If you haven't eaten since lunch, have a snack in the afternoon or at the end of your workday so that you don't have a hypoglycemic crash by the time you come home. Drink a glass of water - rehydrate.
This also applies to anyone working from home. It's important to separate work from family. Taking just 10 minutes for yourself when you get home or finish work isn't that much and it can make a world of a difference!
It's hard not to take work home with you. It's even harder if you commute and you carry those frustrations with you on top of everything else. So I created a game plan - with some help of course.
I had to change my energy and change my routine. The first thing was to make it known that once I walk in that front door of the house, I will say hi but then I am NOT to get into any conversations until I've dealt with myself. I go straight upstairs and "wash my day off" myself.
You can take this literally or figuratively - or both! Here are things you can do to wash your day off and change your attitude after work:
1) Brush your teeth: if you talk all day, like me, you need to wash everything out of there. Have "clean words" and conversations for the rest of the evening
2) Brush the tangles out of your hair. Again, literally and figuratively: As I brush through my long hair, I'm brushing out all the "tangles" from the day. It's refreshing!
3) If you're on your feet most of the day: take off your socks, wash your feet in the tub, give yourself a quick little foot massage and then put on some fresh dry socks. Your feet will feel so good!
4) Change your clothes! You're wearing work clothes - take them off! This is the best time to change either into your comfiest clothes, or your "Super suit" (Clothes that are comfortable and that represent you. Putting these on make you feel empowered). Peel off the layers from the day and put on fresh new ones.
5) Wash your hands. Wash your day off of you. Some of you might want a full shower. That's cool. But if not, just wash your hands and imagine that you're washing off all the garbage and emotions from your whole day. Watch it run off your hands and down the sink. It's gone. You don't need to carry it around with you anymore.
Lastly, make sure you're giving your body what it needs. If you haven't eaten since lunch, have a snack in the afternoon or at the end of your workday so that you don't have a hypoglycemic crash by the time you come home. Drink a glass of water - rehydrate.
This also applies to anyone working from home. It's important to separate work from family. Taking just 10 minutes for yourself when you get home or finish work isn't that much and it can make a world of a difference!
Subscribe to:
Posts (Atom)