11 Ways to Help Maintain Life-Work Balance and Mental Well-being

It's been a while since I last posted. I took a bit of a social media break, mostly because life has gotten a little crazier than usual, and I've been working really hard to be more mindful and to be present in reality.

Life-work balance isn't easy. For the last few weeks I've been feeling like I've just been keeping my head above water, but only just. If a wave were to come in, I'd be in real trouble.

I've talked before about my history with PMDD, and it has recently resurfaced - not to the same degree, but I notice it almost immediately after ovulating. I have to laugh a little bit, because in my head and my body, sometimes it feels like I go into this "empty uterus depression." I hate stereotypes of women being useless during "that time of the month," but to be honest, for me, there is totally a link between my fluctuating hormones and my ability to function optimally (Let me assure you, I can still function, but I know I'm better than this).

I don't know exactly how many other women feel this way. There are a lot of women out there who are so much better at functioning while their hormone levels are changing.

To be honest, without my own naturopathic and self care I would be drowning. And I think it's up to us to realize when we're starting to slip and to get help immediately. Here are a few things I've been working on - practices to help other women keep this balance and keep their heads above water.

1) If you're waking up early for work, go to bed earlier. My bedtime has been scaled back to around 9:30pm. That might sound fairly early, but I haven't been sleeping as well due to added life stress, so I'm more tired than usual.

2) Find out if you need extra nutrient supplementation and take your supplements regularly. This may include extra magnesium (especially magnesium malate), B12 injections, vitamin C, etc.

3) Get assessed and consider extra stress and nervous system support. Nervine herbs like oatstraw (Avena sativa) and lemon balm (Melissa officinalis) can be calming, support sleep, and mood.

4) Don't forget to exercise but it needs to be something you look forward to, and keep it shorter. I've been doing more yoga lately which helps immensely. Even 20-30 minutes of activity will make a huge difference in your mood. If you don't have time to do this everyday, take 5 minutes to stretch out on your floor. Or maybe just do a couple forward folds, moving with your breath.

5) Schedule 30 minutes each day for you. Read a book that you've been meaning to get through. Wind down for 30 minutes before your bedtime to you do an activity that calms you, brings you joy and that isn't work. I've been either reading or knitting, which has been a huge help for my own mental well-being.

6) Talk to a friend or family member. When I'm this busy and stressed out, I embrace my introvertedness (yup, I'm also making up words), and I don't want to go out anywhere. So instead, I'll call my mom or sister, or even just send them a text if I don't feel like I can talk. Partners/husbands are also great for hugs and cuddles. Petting your cat or dog can also have calming effects.

7) Cry. Seriously, go have a good cry. Then get your breath back and work on slowing and controlling your breath.

8) Journal. On days you don't feel like your 30-minute wind-down activity (see #5), then instead write down a few of your thoughts. What are you grateful for today? What do you need to do tomorrow? What are you looking forward to? What are things do you wish you could get done that aren't getting done? Write down anything. Just write for 5 whole minutes, then go to bed.

9) Once a month (or more frequently if you can swing it), do something bigger for you: go get a massage. Go for a swim. Take an exercise/yoga/support/meditation class. There are so many out there! Meetup.com has some great local options, for all interests.

10) Save time by setting up deliveries. For example, use services like MamaEarth Organics in the greater Toronto area and have groceries (and good healthy foods!) delivered to you automatically each week. Do all of your holiday shopping online to save you the time and stress of having to go to a shopping mall and dealing with crowds. Hire a cleaning service to come to your house maybe once or twice per month. Anything that can give you more time for the things you really need.

11) In general, set a schedule for yourself. Choose a time to stop responding to emails. Schedule time that is just family time. Schedule time for you alone. Set a schedule for both work and your personal/family life and do your best to stick to it.

Sometimes even one activity/class per month can be daunting when you look at your calendar, but I think we need to get back to taking care of ourselves. One day per month isn't a lot to ask. Nor is 35 minutes daily for you. That's 35 minutes out of our 960 minutes (16 daytime hours) per day. Of course, finances can also interfere in the above plan, so do only what you can manage.

And ever forget to ask for help when you need it. You may be surprised by how many people come to your aid when you reach out and ask for help.

When the body (and gravity) says no

My most recent "learning experience" happened last week. I was having, in my opinion, a killer productive week. Correspondences were all caught up on; the house was cleaner than it had been in months; the yard was looking fantastic despite my lack of a green thumb and my constant anxiety of the power cord getting chopped up by the lawn mower. In addition to my research, writing and patient/clinic work, I was filling my day with tasks and getting a run or workout in almost everyday.

I knew that I should probably pace myself. I was really looking forward to a day (or 2) off this past long weekend. I wanted a day to do nothing! Maybe colour, read for pleasure, watch a movie, lounge around in PJs; a relaxing day with no tasks, jobs or obligations.

The universe, via gravity and my incredible clumsiness, made it quite clear that I was burning myself out, even if I was delighted and proud of my productivity. I took a hard fall while running. I was out with the dog, who is an excellent running companion. I took my eyes off of my path, tripped over my own feet, and fell. The right side of my body fell forward and laterally, while my left ankle decided to stay tucked where it was, and rolled.

I knew my legs couldn't get me up or hold my weight and that that was bad. I've gently rolled my ankles before but my recovery tends to be relatively instant: Give the ankle a little shake and keep going. But this time, that wasn't even a close option. So I sat. I sat in that catwalk pathway of our neighbourhood with the dog as she provided emotional support while we waited.

I had just listed to Tim Ferriss' podcast with Aisha Tyler. She described riding her bike to school and one day breaking her arm. Her dad wasn't able to come and get her so she rode her bike home - with a broken arm. Her mentality that no one was coming for her and having to get her self home with no complaints was something I channeled. I waited patiently for the initial trauma to subside, until I felt like I could actually stand and hold my weight up on my own. From there, it was a slow hobble home, with the dog still by my side, being completely patient with me.

It was only then, after sitting at home and reflecting, that I started to cry, and it wasn't from the pain. I was just disappointed. I was mad that I tripped, mad that I fell. Mad that I put myself out of running for a while. I couldn't do anything. There was no one to blame. Just my own clumsiness... and the catalyst of my own body weight subjected to the force of gravity.

First off, I'm incredibly grateful for the Canadian and Ontario medical system. Within 4 hours I had imaging (no brake or fracture, which put my mind at ease!), and was sent home with a highly fashionable (sarcasm) tensor bandage. By the time we left the hospital I felt like I could actually put weight on it again. I thought, this doc can't be serious about a 2 week recovery period. I can stand and put weight on it and unless something touches my ankle, I feel okay.

My sad ankle, all wrapped up

Then the universe chimed in again to hush my ego. I had the worst night of pain. I couldn't walk. I was cursing myself for not getting the crutches. I was so desperate that I took an ibuprofen (shocking for someone who avoids NSAIDs).

It's been a week now and I'm still frustrated that I can't be as active as I would like. What I took from this is that I need to pace myself. It's okay not to work at 100% everyday. I don't need to be busy all the time. I needed to slow down and this was the universe's way of making me do that. The same principles apply to healing.

Healing in all forms takes time. If you try to rush it, you'll get push-back. Do too much and deplete your resources, and you'll have nothing to run on later (pun intended).

6 Ways to Prevent Knee Soreness and Injuries for Runners

So you wanna run, but your knees get too sore? I hear this frequently, and can understand the feeling. Most of the time, doing some training to start running can help but there are other considerations as well.

When I first started running I just wanted to get out there. I didn't have any accumulated running gear,  and I was hitting the concrete streets of Toronto. At first it was uncomfortable - like my body didn't quite understand how to run, or how to run properly. I thought I was in good shape, but my heart was racing, and I was sore!

Fast forward to today and my knees have become a non-concern. It takes conditioning, the right gear and the right type of run, but you too can run with less knee pain.

Here are my top tips for reducing the knee pain of running:

1) Wear really good running shoes and rotate them often.
        Purchase one pair of really great (and often more expensive) running shoes, but make sure to replace them within about 6 months - earlier if you're covering more distance in them. For runners hitting about 20-40km per week, your shoes might only last you 3-4 months. Or, you can purchase several pairs and rotate them frequently. Each pair of shoes will last longer in that way, though you may have to spend more in the short-term.

2) Strengthen your hips!
       You can relieve the strain on your knees by increasing the strength of your hips and glutes. This even extends into the pelvic cavity and low back as strengthening these muscle groups help to keep the body and joints more stable. Lunges, squats, hip adduction and hip abduction will all support this.
       Yoga can also act as a strengthening exercise for those muscles. Look for yoga videos or classes specifically tailored to runners. Christine Felstead has a great book called "Yoga for Runners" as well, and she often teaches at the annual Toronto Yoga Conference & Show.
       At the same time, beware of deep tissue work that can over relax major muscle groups. Using a foam roller on the legs - especially the IT band - is fantastic, and can help to decrease knee soreness. However, a really deep tissue massage of the low back, hips and glutes might actually set you back by a few days. It's not uncommon to feel a little too loose and wonky after a really tough massage, so be prepared to restrengthen those muscle groups.
   
3) Avoid running on concrete.
        Cement has very little give for a runner compared to a trail. If you can run on softer surfaces, opt for that! With a slightly lesser impact, your joints feel less of a shock. Myself personally, I find that I'm more sore the day after I've run on concrete versus a dirt trail or boardwalk.

4) Run with a mid-foot strike, or on the balls of the feet. 
       Running with a heel-strike may look good in an advertisement, but mechanically is murderous on your legs. When you strike with your heel, the impact of that strike shoots up the leg with a more compressive force on the knee and hip joints. By using the mid-foot or balls of the feet, the back half of your foot acts as a sort-of shock absorber. This allows you to bounce more gently, taking the pressure off the knee joint and putting it more on your muscles to catch you and propel you forward.
       The only downside to this is that some newer runners may notice shin splints when starting this technique. Doing a proper warm-up and post-run stretch can help alleviate that stress. As can magnesium, foam rolling, and using hot and cold water therapy as appropriate.

5) Consider additional joint support via supplementation. 
       Depending on your age and physical and medical history, this might include cartilage helpers like glucosamine and chondroitin; anti-inflammatory substances such as Omega-3 fish oil and curcumin; or other vitamin, mineral, and amino acid support such as vitamin C, hydrolyzed collagen, and bone broths.

6) Visit a physiotherapist
       If you're unsure about your running technique and you're getting pain or soreness, it might be time to go see a physiotherapist. They can assess your gait and stance, perform muscle testing, and then set you up with stretching and/or active motion exercises to reduce your pain and support proper body mechanics. (If you have insurance benefits for physio, this one is a no-brainer!)

How to properly take care of your feet

Our feet take us everywhere. Some of us stay on our feet all day, giving them the burden of our entire body against gravity. A lot of us love shoes, and often shove our feet into any pair that pulls at our fashion-heartstrings; But how much extra care do we take of our feet? I'm talking beyond the aesthetics of and the stress-relieving massage of a good pedicure.

Taking care of our feet can relate to taking care of the entire body. It comes down to the "use it or lose it" theory: Any muscle or combination of functions that aren't used after a period of time will degrade or atrophy. To make the body stronger, we have to use it; use our muscles, use our brain power, etc.

Think about how often you use your feet while they are bare, on a flat supportive ground, compared to when they are sheltered or braced by thick socks, cushioned running shoes, or constricting high-heeled shoes. How often do you get to feel your toes splayed out rather then squished together?

There are 19 different muscles in the human foot, and over 100 ligaments! And especially important ones seeing as how they support us while standing, propel us while walking, and catch us while running.

More of us could do with a little foot conditioning. Properly taking care of feet includes strengthening them, preventing the muscles from atrophying, and protecting other joints such as the knees, hips and all the muscles in-between that have to compensate when we have weak feet and ankles.

How can you better take care of your feet and lower body?

1) Spend more time barefoot. 
Being barefoot connects you to the ground. You can do it within your home, but it's even more beneficial if done on the earth or grass. There are actually mental health benefits to walking barefoot through dewy grass! Grounding also helps bring you to the present. It literally connects you to the ground and can be a part of a mindfulness exercise.

2) Yoga
 Yoga is an incredible practice into strengthening your feet. Allow the toes to spread wide. Plant your feet and/or practice your balance postures. A yoga practice can be a fantastic way to strengthen your feet and whole body.

3) Other exercises and recovery. 
For injuries such as plantar fasciitis, work to stretch and strengthen the feet by drawing out the letters of the alphabet with your feet/toes (one foot at a time), then roll a frozen water bottle or lacrosse ball under your foot between the heel and the balls of the feet. Drawing the alphabet requires you to use multiple muscles of the foot, while the ice or ball will help to loosen tissue stiffness, adhesions and will reduce inflammation (with ice).

4) Ditch the high heels
High heeled shoes are a menace for your feet, knees and hips. They can completely change the body's posture, and put more strain on the lower body. Additionally, most high-heels require the toes to be compressed together, completely eliminating their function in balancing the body, while significantly affecting blood flow to the feet and toes.

5) Foot massages and Epsom salt foot baths
For extra pampering, give yourself a quick foot treatment. Forget the nail polish and just give yourself (or get someone else to help you) a foot massage. Knead into your arches, and gently traction the toes. You can even precede this with a foot soak in Epsom salts to help relax the muscles of the foot (soak for a minimum 20 minutes).

Give your feet the attention and love they deserve. And even more, keep them strong so that they can prevent injuries in other parts of the body.

How to trick yourself into doing something difficult and loving it

Today I woke up with this feeling that I wanted to run hills today, and I wanted it to be a long run. I visualized what that would look like: What trail would I be happy on? What would that journey look like? And then I went out, knowing I was going to hammer out a minimum of 8km, but with a goal of 10km, starting at the end that has the greatest rises and falls in elevation. How did it go?

I did it. Of course I knew I would because I've play this same psychological game with myself every single run. The game is:

How to trick myself into doing something difficult and love it. 

Step 1: Figure out what your goal is. Listen to your body and your emotions and figure out what it is that you need. I have some days where I need to challenge myself with hill training. I have other days where I want a flat and easy path. I have days where I want a long but slow run where I can take my time, not caring about speed, but only the distance.

There are times I want solitude, and other times where I don't mind running into other people. There is typically an option for every mood and every need. If you're not a runner, that doesn't matter - you can still follow these steps for whatever your workout activities and goals are.

Step 2: Visualize the activity. Steps 1 and 2 can actually occur at the same time. It may sound hippie-dippie but the psychology behind visualizations are extremely important and lead to more positive outcomes. Before any run, I literally go through in my head what that experience is going to look like. I picture myself on the trail, moving along, in each section, hills, valleys, areas that have uneven or difficult terrain... everything. If I'm not satisfied that a particular route will be fulfilling for me that day, I try another route or another trail and see if that fulfils my goal. But the practice of mentally going through the route/routine prepares me for what I'm about to do.

Once I've made my decision and set my goal, it's set. Time to get ready.

Step 3: Get your gear on and make sure you're prepared. This step involves what I consider to be the "point of no return." Once I'm in my workout or running gear, there's no way I'm not going out. Even if it's pouring rain out, I know I'll still be glad I made the effort and got out there, but I'll dress appropriately for the weather. In this case, it also helps to visualize finishing your goal. For me, that means a yummy protein shake waiting for me at the end, a nice hot shower, warm fresh clothes and then a really awesome big meal (typically breakfast), all that will accompany my sense of accomplishment, feeling strong, and a runner's high. It's a pretty epic deal.

Step 4: Be comfortable being uncomfortable. Exercise isn't always going to be easy. It's not suppose to be. That's the whole point: you're training your body. But this is also an exercise in mental strength as well. Get yourself into a groove, relax your body where you can, and hold strong the areas that require your power (ie. for running, it's my core and hips that I hold strong, while my upper body is relaxed.) During the tough spots, tell yourself not to quit. You can quit if you want to... a lot of people do... but that doesn't have to be you. Can you go another minute? Another 5 minutes? Longer? Do you need to quit, or are you just tired of being uncomfortable? This is the game I play in my head: realizing that I don't need to quit yet. Get comfortable in your stride, get comfortable in your body, even though you're working hard! Then once you achieve your goal, you'll feel huge sense of pride and accomplishment.

Step 5: Always take that moment after you finish a workout or run to appreciate what you just did. Savour that moment. Stretch out your body and feel every single muscle. Feel your breath, and just how easy it is to breathe again. Enjoy every aspect of what you just did, and give yourself a high-five (not kidding, I do it all the time... when no one else is around or looking). Remember how good this feels. That way, next time, you can reflect back on this experience and let that be a driving force for repeating steps 1-4.

How do you make a home gym affordable and user-friendly?

The home gym. I have to say it's probably my favourite gym. No line ups for machines, no sweaty men staring at you, no worrying about the A/C not working, or of it working too well.

The issue is that many people will argue that it's too tough to have a "home gym". They don't have enough space, or they can't afford big machines. The truth is that a home gym is what you make of it, and it can be so much more simple!

My own personal home gym is actually my living room. While in my undergrad, it consisted of a 3'x6' space between my bed and the wall where my yoga mat would fit. During my grad studies, it was my basement: a huge open space with a cold, tiled floor, and no furnishings. Just a makeshift table that my laptop sat on and oodles of basement space to do some kickboxing videos or animal flow.

Now, in my very own house, I transform my living room into a home gym. It's more affordable than you think and the only "set up" is moving the coffee table out of the way and rolling out my yoga mat:

The first thing to do is decide what you want to do at home. Maybe you just want to do yoga at home, or maybe you want to be able to do a variety of workouts. My collection consists of:

1) Yoga (P90X yoga, a few Rodney Yee videos, and Wanderlust TV's 21 days of yoga which can be streamed online for about $30 for full access anytime you want)
2) Weight aerobics: I love The Firm and all of their videos but their original ones from the 90's are by far the best workouts I've ever done!
3) Cardio: Cardio-dance-kickboxing fun, I have a collection of Turbo Jam and Turbo Fire DVD's from BeachBody's Chalene Johnson. Totally fun, and I can still manage it in a small space.

Building your home gym
The above workouts are just a small tasting of what's out there. I highly recommend visiting www.collagevideo.com to checkout a variety of workout videos. See what you like - what looks like fun and what you would be interested in doing. Based on what which workouts you want to add to your collection, you can start thinking about the equipment you need.

In general, start with a yoga mat. Something for you to work on, or stretch on. Any mat will do, though I'm in love with "The Mat" from Lululemon as it provides extra grip support and doesn't slip.

If you want to include yoga, invest in yoga blocks. These by far are my favourite accessories. They can help with posture and support, even with just sitting on the ground.

Beyond that, work up slowly with anything. Always start a new workout without any weights at all. Just go through the motions and get used to the new routine. Then work up in weight. Start with 1-3lbs. In the picture above, I have a set of 1 lb hand weights (pink), 3lb dumbbells (black), 5lb dumbbells (green), 7lb dumbbells (silver and pink), and 2lb ankle weights that used to belong to my mom.

The nice thing is that you don't need to buy 3-5 sets of dumbbells all at the start. For most beginners I suggest picking one super light hand weight (1-2 lbs) and one slightly heavier dumbbell (3-5lbs), depending on your physical strength and condition. That's really all you need to start. For a lot of videos and workouts, you might not need any weights at all.

To make things even more affordable, focus solely on body-weight exercises, (or hook up a TRX system). These don't require any hand weights at all, just your own body and your own strength. The goal is to find a routine that you love to do. That way, exercise isn't a chore, it's a part of your daily body maintenance, a fun activity, and part of your everyday life.
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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.

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:

• 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!

How to squeeze in a little exercise on a busy schedule

December is here; We've had our first little flurries and wet snow, we're well into holiday shopping time. Everyone is busy, rushing around, half anticipating, half dreading all the rich foods and treats that come with the holidays. Now is usually the time people find they're just too busy or too rushed to take care of themselves. Workout/exercise routines get lost in the days. The days are dark and colder... wouldn't you rather bundle up all cozy and warm?

Exercise is a great way to keep warm, you just have to actually do it. Often times when I feel like I'd rather curl up in a cozy ball of blankets on the couch I'll actually force myself to go upstairs and change into yoga wear. By the time I have my gear on - which includes a sports bra and tank or t-shirt - and I'm walking around my house, I feel like I can actually do something. I feel motivated not be lazy because I'm already ready. 

When the mornings and evenings are so dark, it's much better to opt for indoor workouts - for safety reasons. Workout videos - either downloaded, DVDs or YouTube videos - are a great way to keep moving and stay fit. You can exercise on your own time. Even on really busy days you can sneak in 20 minutes of movement. 

Movement tips for those with super busy schedules:

1) Wake up and before getting dressed, go through the motions of 3 Ashtanga Sun Salutations. Move slowly, don't push yourself - this is to help wake you up and warm up your muscles. Don't forget to breathe through them!

2) Have a 10 minute break? Find a room, basement - any floor space - make sure you have a pair of shorts or yoga pants and do a few minutes of animal flow across the room. "Ape" and "Beast" are easy to do in smaller spaces and are great even for beginners. Even 5 minutes can make a huge difference in your day. 

3) Sitting at a desk all day? Sit on a Yoga ball. You can move, rock, sway and engage your core while doing your work. Bounce a little too!

4) Need to stretch your legs? Squeeze in a few squats while you're at it. Go slow. Have a chair to desk in front of you for balance if you need it. Start with 4-8 reps. Click here for proper squatting technique and the awesomeness of squatting!

5) Sitting in front of the TV after a long day? Why not do a plank and hold it for 30 seconds during a commercial break. For each minute of commercials, do 30 seconds of plank. It will help strengthen your core and upper body. Work your way up to 60 seconds. 

As always, I still recommend getting outside during the day. Fresh air feels great and there's no reason to be afraid of the cold if you're dressed for the weather. Get out those leg warmers and bum warmers and boots! Don't forget your scarf, mittens and a hat, and layer up :) 

Turning goals into values

I've been working a lot on goal-setting with clients (as well as on social media), but this is really just the beginning of the journey. Goal-setting is great. We should always be striving for something new, a greater achievement, greater learning, and overall improvement. But there comes a point where some of those goal-related activities integrate themselves into your life and if they were to disappear, you would miss them.

This is where intrinsic values come in. It's about doing something for your own pleasure; it makes you feel good about you.

I love running 10km races because of the experience:
I set a goal for myself: I want to run the whole race without slowing down beyond 6 minutes/km, and finishing around 55mins.

BUT! I also love the perks (extrinsic value): First, I get a medal and my running bib, which I proudly display on my wall after the race. Then there's the free T-shirt, the bag full of magazines, samples, and fun stuff.

After the race I usually recover for a few days, taking a break from running.

Truthfully, I could stop right there. It would be so easy just to not run anymore. I reached my goal. I had fun. I'm not planning another race anytime soon. So why keep going?

It's that little part of me that knows I'm a runner. I even run in my dreams. My happy place is when I'm running in the forest. It's my escape. I'm content, alone and totally happy in my own zone. And after I finish - I own that moment. It's mine and no one can take it from me.

That's where value comes in - the more intrinsic kind. I keep going - I get out there every chance I get because it makes me feel good. Do I care how fast I run? No. Do I care how much ground I cover? Not really. Do I meticulously monitor my heart rate, calories burned, steps taken? Definitely not. I stop caring about all that because they stop having meaning. When I'm not training for a race, it's just me and the forest (and most recently, Joe Rogan's voice in my head as I listen to a podcast). My feet on the dirt and the grass, my pace, my breath, and all my cares melt away.

Will I still work on achieving more? Absolutely. My next goal is to run a 15k or 1/2 marathon race, but for the time in between I can be easier on myself and just do what I love.

Find that peace. Find something that truly makes you happy and every once in a while, let the numbers and extrinsic values fade away. I love my medals and free t-shirts, but I love me more.

Weight loss and the hormone connection

It's very common for me to hear from a patient/client "I exercise and eat healthy, but I still can't lose weight!" There are 2 reasons why this happens: 1) the client doesn't understand what's causing them to retain the weight and hasn't changed their approach to fit their needs; 2) The expectations for fast results are too high.

We all want to look good and feel great right away. And it's no wonder! The media and advertisements that surround us enforce the idea that weight loss should be quick and easy so you can be happy fast! Some of the worst culprits are those with their before-and-after pictures and those that guarantee quick results - "lose 10 lbs in a week!"

So how realistic is it? Sure, if you're clinically obese or have a lot of water retention, it's very easy to lose 10 lbs in the first week of any lifestyle change. But that's just your body reacting to such a huge change to your established eating habits and the new demands of using muscles you probably haven't used in a long time. Healthy and sustained weight loss takes time. There's no other way around it.

Weight is just the mass of your body (in lbs or kg) x the force of gravity. Stop thinking about "weight loss" and start thinking about changing the composition of your body. Muscle is heavier than fat. Fat stores energy, muscle "burns" energy. Your goal should be to figure out how to get the best performance out of your body - make it run more efficiently. But there is so much that affects this!

It's combination of:

• Balancing multiple hormonal systems
• Assisting your body's natural detoxification (liver function)
• Giving your body the proper fuel, and in the required amounts
• Strengthening different aspects of functioning 
• muscle use/strength
• endurance/cardiac health
• optimizing oxygen use/breathing

Hormones:
Why do we collect fat on ourselves? It's preservation. We store fat like a backup generator. If your body has been through enough stressful "disasters" it learns that it should keep some resources on hand. Even if your "disaster" is just chronic stress from family or work.

Keeping constant high cortisol levels in the body is enough to tell it to keep the bunker stocked and ready! If you're constantly stressed out, or doing solely long cardio exercise, your cortisol levels are more consistently elevated as opposed to following a normal cortisol curve - which regulates your sleep-wake cycle in addition to so much more. Ever tried to do 30-60 minutes of cardio late at night? Did you notice having a hard time falling asleep?

Excess estrogen can wreak havoc with mood (irritability), cravings, fatigue, and abdominal fat gain. Thyroid hormones affect your metabolism and help regulate mood, heart rate, cholesterol (which makes other hormones!), energy and so much more.

The take-home message is that it's not ever one or the other. All of these hormones are connected and affect each other. For example, a high cortisol level over a sustained period of time can affect your thyroid. It will also eventually deplete your adrenal glands which have been pumping out cortisol for you like crazy for way too long. This is what we call "adrenal exhaustion": morning fatigue, decreased recovery from exercise, low blood sugar and burn out - this also eats up your DHEA levels, important for the production of estrogen and testosterone.

Is it any wonder why people are having such a hard time losing weight?

Working with your naturopathic doctor and healthcare team can help you figure out where the imbalance is, how to correct it and then to develop a proper nutrition and lifestyle plan to make your body run efficiently. This doesn't just mean "eating healthy" but actually ensuring proper caloric intake, optimal protein intake and absorption (ESPECIALLY for vegans and vegetarians), and timing of fuel, in addition to many other lifestyle factors.

hyroid hormones regulate our metabolism and organ function. They directly affect heart rate, cholesterol levels, body weight, energy, muscle contraction and relaxation, skin and hair texture, bowel function, fertility, menstrual regularity, memory, mood and other bodily functions. Without enough thyroid hormone, every system in the body slows down. Those who suffer from hypothyroidism feel tired and tend to sleep a lot. Their digestion is slow and weight gain typically occurs. They can also experience extremely dry skin, hair loss, even slower mental processes. In fact, without enough thyroid hormone, attaining your perfect weight is almost impossible. - See more at: http://drnatashaturner.com/4-week-thyroid-boosting-plan-seen-marilyn-denis/#sthash.GkuXxnVa.dpuf

hyroid hormones regulate our metabolism and organ function. They directly affect heart rate, cholesterol levels, body weight, energy, muscle contraction and relaxation, skin and hair texture, bowel function, fertility, menstrual regularity, memory, mood and other bodily functions. Without enough thyroid hormone, every system in the body slows down. Those who suffer from hypothyroidism feel tired and tend to sleep a lot. Their digestion is slow and weight gain typically occurs. They can also experience extremely dry skin, hair loss, even slower mental processes. In fact, without enough thyroid hormone, attaining your perfect weight is almost impossible. - See more at: http://drnatashaturner.com/4-week-thyroid-boosting-plan-seen-marilyn-denis/#sthash.GkuXxnVa.dpuf

Goal setting with your workout plan

I'm not a fan of the word "exercise" because it sounds like a chore. Instead I call it a workout. Because it's work, but it's something I enjoy doing and it makes me feel awesome :)

You can get out of that "exercise plan" mentality by changing it to a workout goal; a strengthening goal. And goals are freaking amazing!

I ran my first 10km race last weekend and finished at 53:41. For anyone who runs a lot, this may not seem like a very competitive time, but for me, it was my personal best and I'm ecstatic about it! Considering I've only been running for 2 years, a 10k was my marathon. Almost a full hour of running, not tiring, not feeling too sore, controlled breathing... it's a lot of work to get to that point. But I signed up for this race, along with 3 amazing girlfriends and decided that I would not let myself down. I would finish in under an hour.

Setting this goal was important. And the fact that I had to pay for this event meant that this was some serious business! I ran twice per week (adding in strength training and hip work through the week), extending my distances and using "Map my run" to keep track of my pace and distance. I made motivating playlists filled with songs that made me happy and picked beautiful scenic trails to run. The fact that I was happy and my soul felt free made up for my exhausted lungs, my red flushed face and my legs that were sore by kilometer 8, but on auto-pilot.

I also translated my goals to yoga. They call it a "practice" for a reason. Keep practicing and you keep improving. Flexibility gets better the more you stretch a muscle. Balance is more stable the more you use those muscles that keep you in that position. My "Royal dancer" went from wobbly to sturdy and extended. I went from staying in a lunge for a few seconds, to deepening it and wrapping my arms around my legs at the same time.

There's always room for improvement (I'm now working on arm balances and headstands!) but what keeps you going is that goal. Have a goal in mind, dedicate yourself to it and celebrate when you achieve it! My other advice is to keep your goal reasonable. I wasn't about to go straight from running 5km's to doing an actual marathon. It's about steps. Choose your next step, work hard and be proud of yourself.

My view along the waterfront trail

Finding Balance: the yin with the yang

I've been away from writing for the past while. I found myself in a mid-school-year slump and was fairly deficient in life. What I mean by that was that I just felt so depleted. I've spent so much time on patient research, and reports... putting way too much pressure on myself and forgot all about balance.

I was getting palpitations, my anxiety was an everyday occurrence and although I thought I was still managing self-care, I realized (too late, mind you) that it was the wrong type of self-care.

I forgot all about balance! I was drinking 2-3 cups of coffee per day trying to perk myself up, but it wasn't working as well as it had in the past. I was running as much as I possibly could, forgetting all about my yoga.

It was a sit-down with my clinic advisor that reminded me what I was totally forgetting: The yin/yang balance of energy. And it's totally ironic because I use this model with my patients on my Chronic Fatigue/Fibromyalgia clinic shift. But we're all vulnerable to this pattern!

The Yin Yang Theory:
Yang represents movement, heat, motion, fire. It is adrenaline; masculine in nature. Whereas Yin is nurturing; it is substance, water; female in nature. Where Yang is energy and activity, Yin is matter and rest.  They are opposites, but neither can exist without the other.

For example, coffee and other stimulants are Yang in nature. So is a cardio workout (like running). Whereas sleep or a restorative workout is Yin in nature.

Although your Yang will go up and down, there are certain aspects of our lives that contribute to a depletion of Yin: overwork, poor diet (not eating enough or not eating enough nutrient-dense foods), lack of sleep, and chronic/daily stress.

So we try to get through our day with caffeine to keep us awake, or we keep busy and run around like crazy with tasks and work, but if we don't nurture the Yin side of our energy balance, we start making more and more "withdrawals" from the Yin piggy bank to make up for our spent energy on the Yang side. And over time that piggy bank gets more and more empty (or "less full" if you're an optimist). 

I recently fell into this imbalance and needed a reminder to take care of my Yin side, otherwise I'd have nothing left to give of myself and I would ultimately crash.

How to restore Yin to avoid burnout:
There are many things that we can do to help rebuild our Yin side. The key is to think "restorative". Just because Yang is motion, movement and energy doesn't mean that we have to stop exercising, but we need to balance how we exercise and how we take care of ourselves.

• Restorative or Yin Yoga - as it is actually called. I went to a hot yoga class and felt amazing afterwards. Slow movement and deep breathing can do wonders! The best part is at the very end where you lay on your mat in the beautifully warm room and breathe. This is time for just you. Don't think of anything or anyone else. Your yoga instructor should remind you of this during your class. 
• Qi gong - another Yin building type of exercise that matches breath work to slow and controlled movement
• Hydrotherapy: I spent 2 hours at Body Bliss, an amazing hydrotherapy spa. But don't worry, for those of you without access to Toronto's therapeutic waters, you can easily make-shift your own at home.
• Take a nice warm epsom salt bath. Epsom salts are made from magnesium. They help to relax your muscles, especially if you're feeling any strain.
• Do contrast showers at home: 3-5 minutes hot water, alternating with 30 seconds as cold as you can tolerate. Repeat for 3 cycles. This will improve circulation and help boost your immune system. After the cold you can bundle yourself up in a nice warm robe or big fluffy towel and rest to allow your body temperature to regulate. 
• Use the saunas or steam room at your gym. Just remember to end your treatment with a cold shower (at least 30 to 60 seconds). 
• Ditch the stimulants, and drink more water, or tea like Nettle tea. It's nourishing and contains vitamins A, C, K and minerals like calcium, potassium and iron. 
• Pace yourself. I got a little too crazy with my workouts. Running makes me feel so good that I was going for runs too often. Give yourself a break from the cardio every so often and focus on stretching or holding yoga positions. 
• Get some sleep! There are many options out there for those who have a hard time going to sleep or staying asleep. There are botanicals (teas) and things like melatonin that can help assist your body in falling into it's natural circadian rhythm - talk to your ND about the best course of action for you.
• Get nourishment through food. Eat nice hearty, warm foods like stews or soups. Avoid caffeine, sugar and alcohol ... though I wouldn't say no to a small glass of wine once a week :)

And lastly remember that it's always okay to say no to someone. If someone asks a favour of you and you really need time for yourself, it's okay to say no and to take care of you. Give yourself permission to rest - you don't need to justify yourself to anyone.

Taking advantage of the outdoors

So it's October - my favourite time of year! Although I'm more partial to hot humid weather, I love the crispness of fall, cool breezes, trees rustling and of course LEAF CRUNCHING!

I'm pretty sure my body is fighting something because my internal temperature has been pretty messed up lately. I'm finding it rather enjoyable to sit outside on deck/balcony in the evenings which is pretty ridiculous for me, so to compensate I've been bundling up with blankets and slippers. It's the greatest thing next to running through the leaves.

We spend so much of our days indoors that it's depressing. The lecture theater in our school has absolutely no windows so we've spent most of our CCNM days in a room that reminds me of a very cold dungeon.

It's important to take advantage of the outdoors as much as possible. I know for my own sanity, I need to escape the "little boxes full of ticky tacky" and enjoy nature while there's still no snow on the ground and the overnight temperatures haven't hit freezing yet.

There's something so magical about the fall. This is why I drive 40 minutes to do my run. I've also been running a trail near my house (which requires no driving at all), but it's paved which makes me a little sad. When I'm running a dirt or grassy trail my whole body gets so bubbly! Every time my foot hits the ground it's like it's kissing the earth. My legs bounce like they're on clouds - such a different experience from running on a paved trail. Yes, my feet have more grip - but where's the fun in that? I want to jump over rocks and tree roots; I want to run through a blanket of yellow, orange and brown leaves. There's something so refreshing about leaving the city and enveloping yourself in nature.

As a bonus, I also encourage dewy grass walking. Yes okay, you could call it a "hippy" thing, but I love it. Just walk through dewy grass in your bare feet. It's liberating and grounding at the same time.

My point today is that our warm weather is limited. Soon the winter will be upon us which means freezing rain, snow storms, and WIND CHILL! Get out while you still can and enjoy the outdoors. Maybe it'll even keep the winter blues at bay just a little bit longer. And don't forget your vitamin D. So many of us are deficient here in North America, so as the days get shorter it's always a good idea to maintain your D levels with 1000IU per day.

So go get your daily dose of fresh air! Get outside! I know many of you might be gym rats, but try a workout outside: whether it's walking, cycling, running, kettle-bells, yoga, or just your dewy grass walking, get out there and breathe in some of nature's oxygen! And don't forget your leaf crunching! I love the sound and the feeling of a good crunchy leaf - just make sure to watch out for snails!

Power snack muffins!

I've had a request to post this recipe for a good "portable" snack that's full of nutrients (vegetables and nuts and healthy fats). It's a great snack for on-the-go as well as a post-workout boost when you've just depleted your energies.

Today was one of those amazing fall days, perfect for running in shorts. The trails that I run on were ridiculously busy today and I usually get super annoyed with people who take up the whole entire path and who ignore my running footsteps, but today I saw it as a pretty awesome obstacle course.

I was zipping past people like my legs just couldn't be stopped. What? There's a mountain up ahead? That's not going to stop me. Watch me run up it while you leisurely stroll along with your entire extended family and your individual walking sticks. Today I was unstoppable. I got to the top of that hill and just kept going. It's days like this that give me the motivation to run as often as my legs will let me.

I think we all need that. That success of working out and feeling amazing afterwards. It doesn't matter what you do to get that feeling. Maybe you get it after an hour of hot yoga when you're laying on your mat at the very end of class; All sweaty and your muscles are buzzing with happy vibes. Find it. Find that happy post-workout bliss and remember it!

Now after you have that amazing blissful feeling, it's time to recharge and give back to those muscles that just worked so hard for you. Here's my post-workout portable snack, full of deliciousness.

Veggie power paleo muffins

Makes 6 muffins (for 12 muffins, double all ingredients, but use 3 extra large eggs instead of 2 large ones)

1 1/4 cup almond flour
2 tsp cinnamon
1 tsp baking soda
1/4 tsp salt
1 cup grated zucchini
1/2 cup grated carrots (peeled)
1 large apple, peeled, cored and grated (OR substitute for 1/2 cup diced strawberries)
2 large eggs
1 tbsp honey
1/4 cup melted coconut oil (or avocado oil)
1 tsp vanilla extract

Optional: 1 scoop protein powder - add a splash of almond milk to the mix to make up for the extra powder/dry ingredient

Preheat oven to 350F. Line a muffin pan with muffin cups.
In a large mixing bowl, combine almond flour, cinnamon, baking soda and salt.
Add zucchini, carrot, apple/strawberries and combine well.
In a small mixing bowl whisk together the oil, eggs, honey and vanilla.
Pour this mixture over the dry ingredients and mix well.
Spoon into muffin cups (right to the top) and bake in the oven for 45 minutes. The tops will be nice and toasted brown.
Remove from pan and let cool.

The muffins can be stored in the fridge (the muffin cups peel off nicer when they're kept in the fridge, but the muffins themselves stay softer and more moist at room temperature).

As pictured, I like cutting them in half or thirds and smearing almond butter on top. Delicious!!

The secret to losing weight

I'm so proud of myself for how far I've come. After having gained the "freshman 15" and another 5-10 lbs on top of that in the years that followed, I've put to use the secret of losing weight.

Want to know what it is? You're not going to be super impressed. It's not a cleanse, or a fad diet. I never starved myself or purged with laxatives. I never even stepped on a scale all summer because I was afraid of being obsessed with my progress.

The secret is a lifestyle diet and exercise. I called it a "lifestyle" diet because I HATE the word "diet". When I was a kid, the word diet was used to describe the types of foods that animals ate to live. For human beings, the word diet has become just the opposite: it's all the food you either do or don't eat, that is so far from our naturally required foods.

Let me explain and then I'll tell you how I got myself back to a healthy weight and body composition.

Here's an example:
The diet of the black bear: berries, fruits, insects, plants, fish, and sometimes small rodents
The diet of the gardner snake: small rodents, frog eggs, slugs, worms, amphibians, lizards
The diet of North American humans (what it should be): plants, vegetables, fruits, nuts, seeds, fish, birds/poultry, other mammals such as elk, deer, cow, bison.
The diet of humans (what it actually is in North America): maltodextrin, canola and/or corn and/or soybean oil, corn syrup, preservatives, caramel colour, artificial flavour, natural flavour (WTF??)

That last list is what is found in Cheez Whiz and in pretty much anything packaged on the shelves of your grocery store. There isn't even cheese in Cheez Whiz. Just some whey and "milk ingredients". I remember eating that stuff as a kid, putting it on celery and on crackers.

I also remember packing Fruit Gushers for school. Want to know what's in them? Pears from concentrate, sugar, dried corn syrup, corn syrup, modified corn starch, fructose, grape juice from concentrate, partially hydrogenated cottonseed oil, maltodextrin, cottonseed oil, carrageenan, citric acid, glycerin, monoglycerides, sodium citrate, malic acid, ascorbic acid, natural flavor, potassium citrate, agar-agar, Red 40, xanthan gum.

You can bet that no self-respecting bear would ever eat "Red #40" And yet this is what we feed our growing children.

The reason we're all gaining those pounds is that we're eating something that's not even real food. Processed foods shouldn't even be called food. They're addictive and destructive substances and just like the music industry is exploiting Miley Cyrus, the FDA, government subsidies and companies like Kraft and Betty Crocker are exploiting your taste buds by making you addicted to this garbage.

The police want drugs off the streets?! What about getting processed foods out of our stores! The biggest addiction out there isn't to a street drug, it's to processed foods, and the result of this nationwide addiction has left our health care system crumbling over the costs of obesity and all of it's consequences.

What I did to lose my 25 lbs in a slow and controlled manner (meaning, over several months to a year): I went 80% paleo - sticking to as natural of foods as possible, and giving myself the treat of gluten-free bread occasionally, or using baking soda to make gluten-free/dairy-free zucchini and carrot muffins. I put almond milk in my coffee, which has xantham gum in it, but you won't find canola oil or corn syrup in there.

And most importantly: exercise. I found the secret to making my body strong and building muscle without bulking: throughout the week I alternate yoga, weight aerobics/weight lifting, and my cardio (running). Mixing it up throughout the week allows me to increase my endurance but also my strength.

So the real secret to anyone wanting to lose the extra weight and to get strong again is simple:

1. Stay away from processed foods and eat a more natural diet focusing on vegetables and limiting your grains. Grains help you keep on the weight. And don't forget your healthy fats like coconut, walnut, avocado and fish - they'll support your body's tissues - NOT cause you to gain more fat.
2. Exercise: a good combination of cardio, weights and balance (with flexibility as a bonus!)
3. Give yourself some days to rest and work on your ability to manage and adapt to stress. 

I'm living proof that it works. Don't expect Dumbledore to appear on your doorstep, wave a wand and give you a healthy body by magic. This takes dedication and will-power - the power to overcome the addiction to garbage foods.

Your metabolism doesn't rule you. You rule your metabolism. Eat a protein-rich breakfast every morning and exercise regularly (4-5x/week) and you will begin to gain control over your body. And most importantly, don't starve yourself! If you start calorie-counting and depriving yourself of food, your body will go into starvation mode and you will hang onto every ounce of fat as a protective mechanism.

The Great Cardio Debate

There is something to be said about accomplishing a goal. No matter how great, or how small or insignificant, when you decide you want to do something and then finally do it, it's empowering.

Of course there are always things that try to stop us from getting there. Sometimes it's self-doubt; sometimes it's other people doubting us; Or it could be something that just needs more practice, or to work hard enough at.

I had one of these small victories yesterday during my run through the forest. I made it up this ridiculous hill that, to me, is like a mountain, but to others might just look like a speed bump. (I know there are no actual speed bumps in the forest... how ridiculous would that be? Like, how many animals need to be running in the same area to require speed bumps and even then I'm sure the deer would just jump right over it. And if it were an actual speed bump, I'm sure I would have tripped over it.)

But back to my story, I recently read The Oatmeal's comic on "The Terrible and wonderful reasons why I run" . I realized that I am still by no definition a "runner" and that The Oatmeal is far more experienced in this realm. In fact, I think he's a bit nuts, but I also realized that running and exercise in general is a slippery slope - in a good way! So I'm probably not too far from there.

I say it's a slippery slope because the more we exercise, the more tolerant our bodies are of it. Our muscles increase in size and we can lift heavier weights; our cardio endurance increases and we can maintain an 80% max heart rate for longer. The more you "practice" at working out, the more your body adapts and the more you can do over the next few weeks/months.

So why do I run if it's torture? Because really, I'm not running away from anything. I'm not trying to get somewhere faster. I run because in a sick twisted way, it feels great. First off, I run through a forest. There's nothing greater than nature. Who needs to spend hundreds of dollars on therapy when I can just be in a forest, walk on the grass with my bare feet, sit on a rock and put my legs in the creek.

When I run I can think about things. I can process things. I come up with blog ideas... unfortunately as soon as I get home I realize that my blog ideas weren't nearly as good as I thought they were in the forest. Maybe that's because forests are magical. Or nature is magical. Either way, there is universal magic at hand.

When I run, my legs are like energetic puppies and unfortunately my lungs are like an old, wise, asthmatic dog. My legs are hyperactive and caffeinated and want to keep going. They're full of energies and love the impact on the dirt floor. My lungs however, can just never keep up for long. They're learning, but every once in a while I come to that moment where the old dog just needs a break, regardless of the little puppies nipping on him, telling him to keep going (only 2K more!). I can often hear this interaction in my head, but of course, not wanting do die alone on the forest floor, I listen to the old dog and tell the puppies to hold their horses.

We can't forget the whole cardio debate... when you do cardio for long periods of time, you're basically enabling the flight of flight response. You're secreting lots of cortisol to deal with this "stress". But exercise is so good for you! So where am I on the cardio debate? I think running is amazing, but we also need to realize what we're doing physiologically. To some, it feels great to run 10K without stopping, but I'm actually a fan of an interval-style of training. Every once in a while stop, let your heart rate go back down and then do it all over again. OR, make sure to not to limit yourself to just running (no matter how addictive it is... because seriously, it is... ask any runner). Throw in some days of doing weights or resistance training. I love throwing in days of weight aerobics. Doing both within the same week helps to tone muscle as well as increasing endurance. It's a win-win. Otherwise you'll end up like The Oatmeal and have the legs of the Hulk, but the body of... well... just read the comic and you'll understand.

It's never too late

Today was officially our first day of clinic and although I had a few "first-day jitters," it turned out to be a pretty amazing day.

I was reminded of something that I thought I would share. In the past, I've come across a lot of people who believe they are "too far gone." By that, they meant that they've suffered with the same or more symptoms over the years, and because it's been 10, 20 or 30 years going, they don't believe there is any solution.

Unfortunately, our medical system feeds into this: If you have a chronic condition, let's treat it with pharmaceuticals for the rest of your life. It's the "band-aid" approach. Then you have specialists who honestly don't have any additional advice they can give you (either because you don't fit into their cookie-cutter symptom picture, or you're unresponsive to their treatment) and can't take you further. You've gone this far through the medical system. You're seeing the guy who knows everything about that organ of the body and are devastated when you realize he has no other tools in his toolbox.

Enter naturopathic medicine.

At least, that's been my personal experience, but I know it's a fairly reoccurring theme in our population.

I think the body is able to heal itself if you help it do so. When you burden your body with toxic substances, foods that are hard to digest and process, foods that deplete your energy, anything that works against your normal functioning, your body needs a little help. Your liver is an amazing organ that helps you detox, but there's a threshold: It can only work so hard for you. The same goes for your adrenals. You can be stressed out for only so long before your adrenal glands get so tired of pumping out cortisol that they become exhausted.

But usually the damage is reversible (not always - but there's a good chance we can make the situation better). Hypertension and diabetes are both great examples of this. Our profession is great at helping patients to reverse these conditions IF the patient really does their work. It's not easy being healthy in our society- with Starbucks on every corner, McDonalds in every WalMart, processed foods and their sneaky ingredients-  but the benefits of doing so will blow you away.

So my message today is that it's never too late. It's never too late to change. It's never too late to make a difference in your life.

Suck it

There will always be people who come into your life (in some way, shape or form) who doubt you; And will tell you this to your face. They're not necessarily always negative people, but because they aren't capable of accomplishing something, they don't believe you can either.

The sad thing is that some of these "downers" actually have a big enough effect on people. The more you listen to them the more you think huh... maybe I can't do this afterall...

These downers are poison! Seriously. Like a Basilisk.. you have to go Harry Potter on their asses and get them through the head with the sword of Griffindor (figuratively speaking, of course).

We encountered a Basilisk downer yesterday morning before we were about to conquer biking the ocean-side. She was a sales lady for timeshares - your typical pushy rude saleslady. But what made me the most angry wasn't the fact that she made fun of our "lifestyle" of naturopathic medicine by telling us to take the stairs up to the second floor. It was the fact that when we told her we were going to bike from our resort to Jupiter which was a 25 mile or 40 km round-trip, she didn't believe we could do it and then told us to be careful not to die.

Seriously?! What gives people the right to tell me I can't accomplish something? Well, we did that bike ride, we got amazing sushi, we went to Juno beach, swam in the ocean and biked all the way back. So all I have to say to you downer Basilisk is SUCK IT! Not to mention the fact that after we got back, although our bums were very sore from the bike seats, we felt amazing!

Let this be a lesson to you all: if you have a goal (especially a workout goal) and someone doesn't believe you can do it, prove them wrong. Just because they aren't physically, emotionally or mentally able to do something, they have no right to put you down and say that it's impossible. It's only impossible to them.

Looking back I almost feel sorry for her. Knowing that she doesn't have goals like I do... knowing that she doesn't believe she can do something. It's kinda sad. But then I remember how rude she was to my boyfriend, and I'm more than happy to pull Griffindor's sword out on her (again, figuratively speaking).

I never thought I'd be upset about losing weight...

This week I had to try on my Maid of Honor dress for my sister's wedding. I was excited yet a little uneasy at the same time. I mean, you want to fit into your dress the first time - sans alterations.

I have to admit I was pretty upset when I tried on the dress and realized it was like 6 sizes too big for me. I mean, the dress is beautiful, but without it fitting properly, my mood had seriously declined... especially since alterations would cost another $60 on top of the already frightening price of the dress.

In all honesty, I've bought beautiful formal/party dresses from Forever 21 for $35, so spending more than $150 on a dress feels like I'm being stabbed and gutted.

So how did this happen?! I mean, it's been 2 months and I've shrunk that much? I should have seen it coming.. I wore a size 2 dress from David's Bridal for our school's formal, so I should have said something when the lady at the dress shop ordered me a size 10 for this wedding.

The truth is that there is no "herbal magic" or miracle weight loss drug. It's not even stress-induced weight loss. Shocking! I know! It was simple diet and exercise. I'm very lucky to not have any underlying medical conditions that affect my metabolism or make it difficult to loose the weight naturally. But don't hate me yet - this has been a huge struggle all my life.

I've always had a gut, ever since I was a little kid. It has stayed with me all my life and I never thought I would be able to change. In undergrad I worked out all the time, I tried eating healthy, I made almost all of my own meals. I ate my Special K with skim milk every single morning, and yet although I was in good cardio shape, I still couldn't see the changes in my body fast enough.

So what was the secret for me? I think the best thing that I've done was go gluten-free, dairy-free; I also eliminate (to the best that I can) soy, corn, refined white sugar, nitrates, nitrites, food additives/preservatives, food colouring, and non-organic meat or corn-fed beef. Again, it's not ALWAYS possible. I try to stay 70% paleo, with the other 30% being rice. I can't help my sushi addiction or get rid of my brown rice toast in the morning. I mean, a girl's gotta eat! And if I go long periods of time without eating I'm the grumpiest grumpy-pants ever! In my family we call it "Kingitis" (since our last name is King). We're all very good at diagnosing it. As soon as one of us gets snappy at the others, we order them to go eat something otherwise they are banished from our presence. 

But diet alone didn't change everything. I have to workout 4-5 times per week, doing an hour of my weight aerobics (strength training with tiny intervals of cardio). I say "I have to" because I'm addicted to working out. I get really antsy if I miss working out for more than 2-3 days in a row.

So really, I blame the combination of diet and exercise on my latest weight loss. It's funny that this is truly what can make you get into shape but everyone wants an easier answer. Never waste your time on diet fads or products that claim to be a "weight-loss miracle". If you don't have any medical condition that prevents you from it, diet and exercise truly can change your body. It takes time and dedication. Like I said, I've been fighting my belly my entire life, so I understand the frustration. But when you start to see results, it makes it all worth it. Every time someone goes out for takeout or fast food and you can't order anything... it's depressing. But in the end, it's actually a blessing. Yes, you can't have that fast and easy meal, but you can make better things. More delicious things! Things that your body will take and love you for.

My goal is to keep my body in shape for our vacation in May. To show my dedication, I'll post my before and after beach body (the before shot being a vacation pic from 2008).

Where there is will-power, there is a way :)