What to expect with winter running

I've been in super lazy mode since back from vacation and now with the holiday's coming up. Blogging has definitely taken the backseat and I apologize, but sometimes it's nice to step away from the computer.

I've realized how hard it is to keep up with technology and that sometimes, I just don't want to. I mean, think about it, your cell/smart phone is outdated after having it for 2 years. There have been about 4-5 operating systems that have come out since I bought my MacBook.

Our society is so reliant on technology that sometimes - although I do love Netflix - I have to take a break from it; not look at my computer screen for a while. Or if I do, it's to play a game.. on my own time. I signed up for Twitter about a month or two ago and have barely used it. I don't get the point of it. It's so much work! And there's so much information out there that it's overwhelming.

So instead, I went running out in the snow. I'm starting a "Toronto-winter-can-suck-my-lady-balls" movement. I'm rebelling against the -15 degree weather, the windchills, and the fact that the city doesn't like to clear all sidewalks/roads of snow, by still running.

Of course it has it's ups and downs. I tried running in my hometown which isn't far from here, but on that day, the -15 windchill really did kick my ass and after 10 minutes out on the snowy streets I had had enough.

Yesterday was a fairly good success. Here's my list of things you should know before running on the snow:

1) Do not get confused... you're not running THROUGH the snow like a kid on a snow-day in their winter boots and snow pants who's ecstatic. That kid doesn't need to go very far... I needed to run 6.5km. So I was running ON snow; Slippery packed snow that is.

2) Try to stay on a level surface and don't get off your trail. One minor sideways slope paired with a mis-step and you're falling over - guaranteed. The only positive thing is that you're likely to fall over into a snow bank which is great for breaking your fall.

3) Running on slippery snow is like running in a dream. You're putting in much more effort and not going as far. It can be super frustrating, but hang in there... remember how pretty the snow is, and leave extra time for your run.

4) Most people don't like running or hiking on snowy trails, so they'll be less people to get into your way. This is a bonus. However, watch out for cross-country skiiers. Tripping over one will leave you tangled and bruised.

5) Bundle up appropriately. Good idea: a few thin layers with long socks, running hat and mits/gloves. Long socks are the greatest thing in the world... next to actual leg warmers.

6) You know that feeling after you've jumped on a trampoline and then you try to jump on the regular ground and you feel so much heavier? Well, expect a similar but opposite feeling when you go from running on slippery snow to the pavement. It's like all of a sudden your feet have traction. Like you're running faster and with less effort! But don't be fooled; it doesn't last long and Toronto apparently doesn't like to have all of their sidewalks cleared of snow or salted.

7) Bring Kleenex.

8) Have a great playlist. It'll distract you from the cold.

9) Know when to give up to save yourself from frostbite. I might be a little crazy, but I'm not stupid. If it's truly too cold out, it's best to opt for an indoor workout and save your nose and fingers from going necrotic and falling off.

10) Don't try to switch songs on your phone/player while you're in motion. Taking your eyes off the trail/road will leave you vulnerable to the slippery and uneven ground; making it 80% more likely that you will slip and fall (The 80% is an estimate... that's what it felt like).

I'm going to keep going as long as possible into the winter. I know it's going to get worse here and there are days I really won't be able to go out. But running outside is still so much more superior to running on a treadmill. Get outside even if you don't run. Be that kid in snow-pants running through snow, making snow angels, having snowball fights. Go skiing or sledding! Don't let snow be the pain the ass that it is when it's covering your car and your driveway and causing accidents all over the highway. This weekend, get out and have some fun :)

I'm back! And with a new Hot and Sour Soup recipe

After vacationing in BC, it's taken a while for me to get back to ... well... being me I guess. Lack of sleep is NOT my friend. I'll post more about my adventures on the West coast a bit later, but for now, it's time to cozy up with a warm cuppa soup, and here's today's "cooking experiment gone amazing!"

This was a recipe I just made up on the fly. I was going for a mushroom/vegetable soup, but then I got hit with the inspiration of garlic... and then I thought I should spice it up a bit with some chilli flakes, and before I knew it, I was adding apple cider vinegar and it was a Hot and Sour Soup - the best I've ever made! I never actually measure anything, so everything listed is an estimate.

Mushroom Hot and Sour Soup
(this might seem like a lot of ingredients, but half of these items are staples in my kitchen, and the others are extra veggies I picked up and had in my fridge... and I was craving bacon)

1 tsp butter
1 tsp coconut oil
1/2 a small/medium sweet onion, chopped
1 slice uncooked bacon, chopped
2 baby Portabello mushrooms, sliced and chopped
1 package Shiitake mushrooms, sliced
1 large carrot, peeled and grated
1 medium turnip, peeled and chopped
2 stalks celery, chopped
1/3-1/2 cup cabbage, chopped
2-3 stalks/"leaves" of Kale, with center vein removed and kale chopped
1 tetrapak (900mL/4 cups) chicken broth
2 cloves garlic, minced
1/2 tsp chili flakes (depending on how hot you like it)
1 tbsp honey
1/2 to 1 tbsp apple cider vinegar (depending on how sour you like it)
1/2 tsp each salt and pepper, as desired to taste

Add oil and butter to large/wide soup pot and heat on medium-high heat. Add onions and let cook for about 5 minutes stirring occasionally until they begin to soften.

Add bacon and mushrooms. Stir and let cook another 5 minutes.

Add remaining veggies and let cook for another 5 minutes, stirring occasionally.

Add chicken broth to pot. Bring to boil, then reduce heat to low, cover and simmer for about 35 minutes. Add minced garlic, chili flakes and honey and simmer covered for another 5 minutes. Add apple cider vinegar and salt and pepper to taste. Then serve!

Too early for Christmas?

It's that time of year... apparently Christmas starts in the middle of November and carries on until New Years. I've been having those moments; the ones where you become that type of adult that doesn't really care about the Holidays and doesn't want to hear Christmas music right now.

It's been a depressing realization for me. Usually I LOVE Christmas music. I love hearing it as early in November as possible. But with everything that's been going on in my life, I just can't seem to devote any attention to the upcoming holiday season. I've become one of those grownups that complains about Christmas stuff in November.

There are certain aspects of this time of year that I despise: crowded malls, impatient people (in public and on the roads), that last cram of trying to get all school work done before the end of the semester (5 case reports, a presentation and a business plan -while trying to manage all of my patients and treatments- you can suck my lady balls).

But then I try to remember all of the bubbly things that I love so much about the holidays: Christmas lights... I'm in love with twinkly lights. I love when people wrap the trees on their lawns with lights. I love big light spectacles with inflatable snowmen and penguins. I love the smell of real Christmas trees and of fires in fireplaces. I love how beautiful it looks when big fluffy snow falls at night and in the morning when you wake up and everything is blanketed with a layer of fresh snow, like the world has been frosted with icing.

I know I'll get to that point when I'm excited about the holidays, but for the first time, I also understand what all of those grown-ups are talking about when they say it's too early for Christmas right now. And work Christmas parties and Santa Clause parades in November are like a big fat holiday tease. So I'm joining forces with the grown-ups of the world and boycotting all holiday things until at least December.

Lastly, I just wanted to send out a friendly reminder that there's no reason to be offended by people's use of different words for the holidays. If someone wishes you a "Merry Christmas" and you don't actually celebrate Christmas, just say thanks and return the greeting. This applies to ANY holiday (except if someone wishes you a happy birthday, and it's not actually your birthday... then you might want to correct them). That person isn't trying to piss you off or offend you. They're being friendly. So don't be a dick and take offense to it. This is Canada... many people from many different cultures celebrate different holidays around this time of year; So it should be a time to celebrate and be happy - not to take offense to a friendly greeting. My biggest piece of advice for this season (and in general): Don't be a dick... especially if someone is actually being sincere with you. 

Soon to come: more ways on how NOT to be a dick.

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.

My first official 5K "race"!

I've been puppy-sitting with my boyfriend this week and it turns out puppies are pretty demanding. Puppies don't understand blogging. They don't understand how to not jump in front of you when you're trying to go for a run. And they also apparently loose bladder control when strangers see them walking and want to pet them. The excitement of getting attention is just too much to handle!

I took a little tumble while trying to run with the puppy (who is now about 6 months old). Granted, I usually have problems walking in a straight line, but this time it was definitely not my clumsiness that caused my fall. And although I scraped up my knee pretty good, my Lululemon running pants remained indestructible! I can only imagine that superheros also use "Brushed Interlock Power Luxtreme" fabric for their costumes.

I'm proud to announce that I finished my very first official 5K run! Our school hosted the annual grad run on Sunday, with funds going to this year's graduating class. It was a chilly morning, but I layered up, had a great playlist ready and was on my way. The run was amazing! I was in such a good mood and so proud of myself for doing it that I stopped off at my usual trail on my way home and did another 4K! - like a victory lap... it was glorious.

This was my first year ever really running and it took some practice to build up my endurance. But now that I'm at that point - running up to 6.5km without needing a break, or running up a hill and not needing to stop to catch my breath - running has become so enjoyable and so much easier.

If there's ever something you've wanted to do but don't think you're fit enough for it, don't let that stop you! Just give it a try. They call it "practice" for a reason. Work at it and don't give up. It's all worth it!

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!!