Category Archives: Vivian Law

Observing your thinking

I taught yoga on Easter Sunday this year. I mentioned the idea to watch our thinking, as we can easily be carried away and fall into extreme forms of thought. I told a story of attending a church away from home and being questioned harshly that I apparently did not conform to their proclamation of accepting Jesus. Then I made a light hearted remark-here we are at the cult of yoga.

Having been in the field of fitness, health and wellness for over 18 years, I have seen various trends. Sometimes the trend easily becomes a form of entrenched belief so that people feel the need to convert others. Diet is the most obvious cycle of trends that people get caught up with and start insisting others follow their thinking. Forms of exercise with rigid programs dictate that movement must be performed in a certain way. Yoga can be an example of this with some forms of yoga being based on a very rigid, extreme routine.

After I made my comment on the cult of yoga, various articles came into my consciousness this week which highlighted the potential and existence of abuse in rigid practices of yoga. Being a yoga teacher, I felt disappointed to learn of this abuse in the community. I believe a way to prevent this type of cult following is to always be observing our thinking. 95% of our actions and thinking is unconscious, so it is a real daily practice to become more conscious of our behaviour and thinking. With consciousness and education, we are much more capable of thinking for ourselves. Add mindful meditation to thought watch, and we can have more peace within ourselves. The practice of yoga first and foremost is practicing being peaceful-

Healthy Eating at the Buffet

I was at a wonderful all inclusive resort last week in Rose Hall Montego Bay teaching fitness and enjoying some sunshine. I was planning on giving a quick nutrition talk on healthy eating on vacation and at the buffet, however the plans were changed. I still gave the talk plenty of thought and wish to share it here.

All you can eat buffet, does that mean we should eat all we can? The short answer is no it is not a good idea to eat all that you can. Food is for nourishment and enjoyment. Our body is rebuilt on a daily basis, so we need food as fuel. Eating excessive quantities of food essentially causes illness when there is too much food for your system to digest. There is a spectrum of how much food our appetite and bodies can handle. Ever notice how special occasions like Christmas and Thanksgiving can prompt us to eat extra? A buffet is a similar concept with even more choice and more volume of food. At an all inclusive resort, we have the privilege to choose just about anything we want. That’s the first concept to keep in mind, it is a privilege to have access to such a vast quantity of food, so the first rule is to minimize waste.

The most appealing aspect of a buffet is the huge variety and choice there is. I recommend taking a walk around the entire food selection and noting what seems most appealing to you. Often the desserts appeal most to me, which is something I have loved since childhood. A sweet childhood memory is going to look at the desserts right away and plotting out which ones I would try first.

Once you have taken it all in, carefully select the foods the have the most appeal to you. I like trying many different dishes, so I partake in a few bites of many things. I find inspiration in learning new flavours and cooking techniques. In addition, make yourself a proper meal that has a mixture of protein, fat, carbohydrates and most importantly, vegetables with the selection that is available.

There was one day that I tested out the possibility of eating all that I could, so I ate a bit extra. I noticed my appetite decreased the next day and then I continued to stick with the concepts I mention here for the rest of my holiday. I did manage to put on a pound or two even with daily exercise. An all you can eat buffet is a lesson in self mastery with a little self discipline.

Now is the time for workouts

At a cycle class I taught last week just after American Thanksgiving, I shared that now is the time to be extra serious about workouts. We all enjoy some extra food and drink during the upcoming festive season. Being sure to make time for exercise is an important step to staying healthy. This way January is a fresh new year without any major work such as weight loss required.

In other words the best weight loss program is prevention. Many life changes/circumstances can result in weight gain. However, the holiday season is an easily avoidable situation if we carve out the time to keep up with workouts, eating healthy while not at celebrations, and getting high quality sleep. Yes, you will skip some workouts. My recommendation is to maintain the greater majority of your activity level. For example, if you usually are active or work out 20 times/month, make a commitment to yourself to do at least 15 workouts in December. This is Making Life Good formula for enjoying the holidays and staying in shape. Cheers!

Vivian’s downtown Toronto lunch picks

After a cycle class recently at the Toronto Athletic Club I found myself stepping in and giving food recommendations to an out of town guest who needed some healthy food soon. That gave me the idea to share my picks for lunch in the downtown core.

My favourite spot is the hot table at Mcewan for the variety of absolutely delicious food. It is the best self serve hot/cold bar I have tried yet. I like to fill a box with whatever catches my fancy. Their jerk chicken is the best! I much prefer getting there before 12pm, as the selection is best with a shorter line to pay. As  lunch hour goes on, the selection dwindles.

TD Centre 66 Wellington St W http://mcewan.mcewangroup.ca

I have really enjoyed Greenbox ever since it was introduced to me by a friend this summer. The grab and go boxed salads are delicious. I also enjoy the variety of bowls they serve. The recipes are developed by the owner and I recently tried the hazelnut energy ball, all very good!

200 University Ave https://greenboxexpress.ca

Assembly Chefs Food Hall is another interesting option. Think of it as a food court with great food. Little Dailo is always a good choice

111 Richmond St W https://www.assemblychefshall.com

Forno Cultura has the most delicious cookies and sweets(I love the pistachio amaretti and apricot pastry) The grab and go sandwiches are hearty and tasty

First Canadian Place 100 King St W https://www.fornocultura.com/#first-canadian-place

I also enjoy Copper Branch as an option for tasty vegan food. The fries are particularly good here.

199 Bay St https://eatcopperbranch.com

Live From Daryl’s House

Attending the Daryl Hall and John Oates concert this month was a major source of inspiration. I joined a dear friend and her mom to enjoy music they have been long time fans of. I knew some of the music of Daryl Hall and John Oates having owned their Essential double cd for many years. She’s Gone was a favourite on first listen and they mention in the album jacket that the song is the finest they wrote together.

Before the concert, I took the time to watch Behind the Music and discovered many interesting things most important being the internet show Live From Daryl’s House. The claim was the duo have benefitted more that any other 80s act from the internet. This piqued my curiosity and clips of the show were aired at the concert as well. In addition, Daryl Hall formed a friendship with Pat Monahan of Train as a result of the show and are touring together, performing songs together.

I got on my computer the next day and checked out http://www.livefromdarylshouse.com

The show is so brilliant in how it showcases creative collaboration and musical talent new and old I couldn’t stop watching and wondered where I had been the past decade to miss it!! I have always been interested in music and even more so now that I’m teaching indoor cycle regularly. For many years now I have felt that most pop music I hear on the radio is made in a lab and I prefer older music. Live from Daryl’s House is a statement that music made by humans together is very much alive and appreciated.

What has inspired me the most from my journey into the musical world and story behind Daryl Hall and John Oates is the unwavering dedication they each have to their craft. Here I am celebrating 18 years of being in the field of health and wellness and I aspire to continue and dedicate myself for the rest of my life. We all need to make our music in making life good-

 

Recipe: Lemon Poppy Seed Mini Muffins

A classmate at school introduced me to these delicious lemony bites, a healthy treat. It took some repeated experiments and here is the recipe I like most:

2 eggs

Juice of 2 lemons or slightly more, depending on size and juice

2-3 tablespoons honey

Zest of 1 lemon

1/4 cup coconut oil, melted

1/2 cup coconut flour

1/2 tsp baking soda

1 tablespoon poppy seeds

Preheat oven to 350 degrees. In a medium bowl whisk together eggs, lemon juice, honey and coconut oil. In a small bowl, mix together coconut flour, poppy seeds, baking soda and lemon zest. Add flour mixture to liquid ingredients, mix with a wooden spoon until blended. Spoon into a silicone mini muffin pan. Bake for around 20 min or until tops of muffins are light gold. Allow to cool and enjoy. Optimal lemon flavour is usually the next day. Store in an airtight container in the fridge for up to 5 days.

 

Recipe: Creamy Hummus

Hummus is a great healthy snack to have on hand at anytime. Being so busy balancing school and work, I had to set a goal to prepare food for myself, otherwise it is a diet of too much pizza and other takeout. Hummus is really helpful to have on hand as a satisfying small meal.

Hummus can easily be purchased at any grocery store, however, homemade from scratch is so much better. The key is cooking the chickpeas yourself, which delivers superior taste and texture. I have no idea how to make tahini, so I buy jars of tahini. I have no attachment to organic tahini, I use both types. In my experience so far, the tahini that is made from imported ingredients and sold in ethnic shops makes for a smoother hummus.

Here is the original recipe that inspired me to write and share another hummus recipe:
https://www.bonappetit.com/recipe/creamy-hummus-with-cumin

Creamy Hummus

For Chickpeas: 1 cup dry chickpeas (soaked overnight in water with 1 tsp baking soda)

2 cloves garlic, jalapeno(whole with top cut off), bay leaf, 1 sprig rosemary(optional)

After chickpeas have been soaked overnight, rinse in a strainer and place chickpeas into a pot with water covering by about 2 inches. Add garlic, jalapeño, bay and rosemary. Bring water and chickpeas to a boil and reduce heat to a simmer until chickpeas are soft, 30-45 min. Discard garlic, jalapeño, bay leaf, and rosemary. Drain and rinse chickpeas, reserve 1 cup of cooking liquid.

For Hummus:

1 clove garlic, slivered

Juice of 1-2 lemons and 1 lime

1/2 cup tahini

Cooked chickpeas(approx 2.5-3 cups)

1 tsp ground cumin

1 tsp sea salt

Place lemon juice and garlic in food processor and allow garlic to sit in the lemon/lime juice for about 5 min to soften the bite of the raw garlic. Add tahini to lemon juice and garlic, 1/2 of the salt, process until smooth. Add chickpeas, cumin and remaining salt, process until smooth, stopping to scrape sides of the bowl as needed. Check that the texture of the hummus is smooth and creamy. If it seems thick, add a little cooking liquid to improve texture. Adjust salt and or lemon juice to taste, enjoy with crackers, vegetables, in a sandwich or in a bowl as a sauce garnish. Hummus will keep in the fridge for up to a week. This hummus also freezes well.

 

 

 

Chasing Excellence

My great friend Kathryn is a Crossfit enthusiast. The book Chasing Excellence caught my eye at her house, and she gave me a copy for my birthday. Little did I know it was a book written by Crossfit coach Ben Bergeron and my curiosity was piqued enough to watch every event of the 2017 Crossfit Games.

My exercise habit and program took on a new level of commitment when I was told this summer: ‘You need a trainer’. I took on the challenge and the effects have been immensely positive for my strength and well being in every way. This week I watched this video, which contains some of the best training advice I have come across:

Training with Intention  Ben Bergeron

I have inadvertently followed Ben Bergeron’s recommended ratio of 45% practice, 45% training and 10% competition and have seen amazing progress in my training as a result. His book Chasing Excellence was a great read that places building character first. I agree with him wholeheartedly. It is so important to know what kind of person you want to be. Our physical attributes and accomplishments can change all the time-it is how we handle challenges that build our character.

 

 

Halloween-Who will you be?

I have so many feelings around Halloween. I love seeing little kids, babies and adults in costumes. I love the enthusiasm that people have in anticipation of dressing up. I loved getting lots of candy as a kid. I saw some awesome decorated houses on my walk home and felt a little magic in the air. This year I started colouring a skull drawing in celebration which helped me realize the creative potential of Halloween. The occasion can bring out our creativity and is a great opportunity to ponder the awesome life question of who do I want to be-what kind of a human do I want to be?

As a health professional, I love sugar more than most. I do not view sugar as a villain, and I openly share my love for sweets. However, I quit halloween candy about 10 years ago. I developed an innocent Halloween candy addiction when I bought some for our studio, clients brought in their extra candy and there was a bowl right by our door. I started eating little pieces of chocolate and candy around 10am and every couple hours until the end of the day. After a couple weeks I noticed I had a habit of eating candy that was hard to break. Most importantly, I noticed I was eating a lot of candy that I didn’t really love. It was a simple choice to make when I considered what sweets I truly enjoy eating, so Halloween candy has been off my list. I will eat a piece if a child offers me some from their stash and just the one piece. I had almost forgotten that I quit buying/eating halloween candy until I started reflecting on halloween. What memories do we choose to hold onto?

A couple nights ago, I came across these powerful words in a Paulo Coehlo book:

[It’s not a question of hope in the future. It’s a question of recreating your past.

If you have a past that dissatisfies you, forget it now. Imagine a new story of your life, and believe it. Concentrate only on those moments in which you achieved what you desired, and this strength will help you accomplish what you want.]

 

So on Halloween or any given day we can be who want to be-

 

 

 

Work Life Balance

During a recent conversation with a client on work life balance, this client asked: ‘Vivian, you seem to work all the time and are still full of enthusiasm and energy, how you find the balance?’

I almost surprised myself when I answered my work life balance is completely tilted to fulfilling what I know is my life purpose of helping others to be their best through health and fitness. I have the energy to balance work, going to school for traditional Chinese medicine, family and friends, and staying fit myself, only by living my purpose which aligns with my spirit.

I made it a goal a couple years ago to teach more yoga to share the practice of meditation with more people-teaching is immensely fulfilling. I have benefitted so much from practicing yoga, it has opened so many doors of growth for me that I must pay it forward in helping bring others to the meditative space…so they may be closer to their truth, intuition and life purpose.

Work life balance is a challenging aspect of life that many people come across. I’m sharing my perspective of living life with purpose through work that I am hugely passionate about. It’s a life devoted to being of service. This may not be for everyone, however, every person has their unique gifts to contribute to our world for the better. I am sure the world can improve behind our imagination if every person is able to tap into their unique purpose. Those of us that know better need to do better, raise our vibration and those around us-making life good!