Tag Archives: Making Life Good recommends

The Barbie Movie

I just saw the Barbie movie, because a good friend asked me to join her. I had no plans to go to this film, but I got into the spirit to have fun with a friend. We wore pink and ate candy! We laughed and enjoyed ourselves. We both played with Barbies when we were kids and have fond memories, although we don’t recall all the different Barbies they referenced. Probably because neither of us had many Barbies. My most memorable Barbie was the one with arms that moved up to head with the push of a button- Magic Moves Barbie. It was a gift from my grandpa when he let me pick any toy I wanted from the toy store- truly memorable.

I most enjoyed putting on the various outfits and shoes on Barbie and I believe it helped develop some creativity and fashion sense, or perhaps just an ingrained love for the 80s. When I learned what the proportions on Barbie translated to real human measurements was it was disturbing. I could see the insidious unrealistic expectations placed on girls/women for an ‘ideal’ body.

I played the Dua Lipa track Dance the Night from the film as soon as I heard it and I just loved watching the dance scene (and others). The music in the film is so well done and the acting with the dolls come to life concept is great. I wasn’t too keen to see the movie and came out pleasantly surprised to see intelligent humour, gender and social commentary, along with a beautiful real life Barbie Land. It’s like a high class music video! Not to mention the Beach with a professional like Ken!

12 hour rest from eating

Intermittent fasting has been a trend for some time. I haven’t done much of it myself, because I notice I perform better when working in the mornings when I have some breakfast, so I eat in order to fully concentrate when I’m with clients. On holiday, I will delay breakfast with ease for the sake of leisure.

A colleague recommended books by Satchin Panda and I read the Circadian Code. Here’s the TED talk: https://www.ted.com/talks/satchin_panda_circadian_code_to_extend_longevity

The science in the book was very compelling in setting up your life more in line with hours of sunlight and ensuring you have a window of at least 12 hours where you are not eating(fasting). If we sleep 8 hours, then it is relatively easy to have an additional 4 hours of no eating. It is more ideal to eat an earlier dinner to ensure the food is digested so the digestive system can slow down at its natural time, which is at night. The concept of ideal times for organs is very much in line with traditional chinese medicine, where energy in the body moves through a different organ every 2 hours.

Minimizing exposure to screens and artificial light at night is helpful for better quality sleep since it mimics natural light conditions. No one will be perfect with these practices living in a big city- compliance most of the time and being flexible makes it work with major benefits to your long term health.

Tina Turner Chanting

I was saddened to learn of Tina Turner’s passing last week. She was a great positive influence. I saw her in concert for her farewell tour. I knew some of her music and decided to get some tickets at the last minute and they were in the last row of the Air Canada Centre. She was an incredible performer, so I looked further into her music and watched the film What’s Love Got to Do with It. The only good part is her resilience and how well she did in the end. I read her book I, Tina, which was even more harrowing. She credits Buddhist chanting as the practice that helped her find her resolve to leave Ike.

I read her other books and additional books she referenced on Buddhism. It does have a positive effect, although I can’t say I’m a strong adherent of the practice of chanting. Either a gentle movement practice or more quiet stillness seems to suit me better. I did listen to a variety of chanting material and put together this playlist a few years ago, featuring Tina Turner:

https://music.apple.com/ca/playlist/chanting/pl.u-KVXBxxvT9zBLym

The main mantra is Nam myoho Renge Kyo and I found a slower, easier to follow version with Deva Premal. The meaning takes some interpretation and I will not presume to truly know, although I understand the repeated chanting aids in purifying the mind and spirit.

Ideal Exercise Program

I was recently asked what an ideal exercise program to be healthy would be and what a great question! I answered the question with the long term goal of staying strong, healthy and fit for as long as possible- which actually requires daily activity that addresses cardiovascular fitness, strength and mobility. I have observed that people tend to ‘like’ certain modalities of exercise more than others and neglect activities they don’t like, which eventually comes at a cost to fitness/well being. Either lack of fitness, strength, mobility or injury.

Personally, I am the biggest fan of hard cardio exercise like running or indoor cycling meeting a performance goal, such as running 5km/3miles in under 25 minutes or cycling as far as possible in 20min. I have neglected weight training at various times in my life, although I got started at age 15, which seems like a head start. I’ve worked with a trainer whenever I became ‘lazy’ on the weights and got back on track. Having experienced the pandemic and the lack of weight training due to gyms being closed, I realized the difference it makes and re committed myself. Strength training improves your metabolism by building muscle tissue, which is the most metabolically active tissue, muscle has insulin receptors. Cardio vascular training ensures efficacy in the utilization of fuel by your muscles and overall circulation. Mobility training maintains the optimal range of motion of your joints, which we need to stay limber and able to move easily with grace.

What does an ‘ideal’ exercise program look like? Daily activity that would be a mixture of:

2-3 sessions/week of strength training

3-5 sessions/week of cardio vascular exercise, some easy some hard

2-3 sessions/week of mobility/yoga/pilates

It is a lot and what is required to be in optimal condition for life, especially later in life. Many of us have limited time to exercise and it is also required to be healthy in the long term. Find 20-60minutes daily to take better care of yourself with physical activity. This will be unpopular, but we need to do the activities we don’t like in order to be in optimal condition. For example, the folks who love yoga and are super flexible, really need to be in the weight room and doing cardio exercise to balance themselves. The cardio junkies need to get stronger by hitting the weights and working on their mobility. The people who only like to lift heavy weights and are super strong, could likely use some work on their cardio fitness and mobility. You need to find the right variation of exercise and balance for you and your goals.

To simplify, cardio exercise like running, biking, swimming improves your circulation. Strength/weight training improves your muscle mass, which is much needed as we lose muscle mass with age. Yoga, pilates and mobility improves your ability to move and has benefits for the mind. We need all 3 areas of exercise to be well rounded and healthy for the long term.

Canada Day

Summer is finally here in Toronto and nothing like Canada Day to show some gratitude for where we live and all the privileges we have. I’ll be making playlists with Canadian artists all week long in celebration. I’m certainly grateful that fitness is back in action having lived through 2 years of virtual shutdown. Having the option of virtual meetings is a real positive result of the past couple years. Real life meetings, human interaction is such a welcome return. July also marks my start date as a fitness professional, this year being 22 years of ‘service’ which I feel incredibly grateful for, as I love what I do has only grown in that time. Happy Canada Day!

Improve your digestion, improve your health

If you have ever experienced a stomachache, you would likely want the pain to end soon and you may have a visceral understanding that digestive health is important to well being. On the other hand, if you hardly ever experience digestive issues, then you may take your ease of living almost for granted and be surprised when faced with the need to adjust your eating habits or lifestyle. What we eat and what happens thereafter is a living relationship we have with food and ourselves. Ideally, we have a good appetite to seek and enjoy food regularly to nourish ourselves, and after we have eaten, the food is digested and assimilated in a reasonable amount of time, with the waste eliminated easily. Ideally, food goes in one end and comes out the other, nice and easy.

There is wide variability in digestive capacity. Some people seem to be able to drink black coffee, alcohol and eat all the spicy food they want. Others seem to have a limited variety of food they can eat without consequence. Some people are very diet oriented and are always seeking to find more control on their diet to reach various goals they have. The most interesting explanation I have read in terms of diet seeking behaviour was in a Traditional Chinese Medicine textbook which references a deficiency in digestive ability causes the person to become overly obsessed with their diet. It could also be a chicken or the egg question, does the diet seeking behaviour start in the body or the mind? You certainly need plenty of mental energy to plan and adhere to a diet, especially restrictive ones. Culturally, we seem to be constantly drawn to the latest diet that promises weight loss, brain function, more energy along with age defying benefits.

I consider the digestive system to have several components- a mechanical, structural portion, a chemical component, and a neurological component. The mouth, tongue, esophagus, stomach, pancreas, liver, gallbladder, small and large intestines would be the mechanical structural component. The chemical component would be digestive enzymes, stomach acid and the various secretions needed to digest and assimilate food, and the gut bacteria could included here as well. The neurological portion of the digestive system is a component we are learning more about, which could encompass our mental and emotional health, one example being the vagus nerve (here’s an interesting video on the vagus nerve: https://www.youtube.com/watch?v=5d6e_Un6dv8) starting in the brain with feedback also coming through the gut. There is the enteric nervous system exists within the gut and has many mechanisms of feedback and function. We need all of these components functioning well to have optimal digestion. The food we eat is a variable we have the most control over. What eat and how it affects our health is a non linear equation and process, so there are a many aspects to consider.

We can all strive to have optimal digestive health which in simple terms is being able to enjoy food with a healthy appetite, digest the food eaten with ease, feel energized, have no bloating, gas, pain, and eliminate the waste material on a daily basis with ease and minimal smell.

Having studied nutrition and Traditional Chinese Medicine and knowing the benefits of healthy eating, I don’t like to prescribe diets to anyone. I believe it is best for a person to improve their eating habits by becoming more mindful of their body, appetite and lifestyle. I do my best to lead by example at every opportunity- I order the side of veggies when we’re out for dinner, I balance the sweet treats I like to enjoy with exercise, and I work at having a good relationship with food, which involves being enthusiastic about eating.

In cases of illness, allergies or skin conditions, it is helpful to make dietary changes to help alleviate the condition. In my acupuncture practice, the most common benefit experienced after relaxation is improvement in digestion. A patient may not come in with a digestive complaint, but they are able to note that their digestion improves with acupuncture treatment. It could be less propensity toward soft stool or diarrhea, improvement in acid reflux symptoms, relief from bloating, constipation, gas, or pain. The question becomes, how does acupuncture affect digestion? Acupuncture improves digestion by stimulation of the nervous system directly through the selected acupuncture points and indirectly through the relaxation response, which activates the rest and digest branch of the nervous system. The nervous system can respond instantaneously, although habitual stimulation for an optimal or dysfunctional state needs training over time.

Your digestive system is also very much related to your immune system, so improving digestion can also improve your immune health, which also relates to the skin. Your skin is the exterior of your body and the stomach and intestines are the exterior tube within the body. It takes processing before what we eat is taken into our internal organs. We are what we eat along with when and how we eat. We need to eat food for fuel and to rebuild/repair our cells on a daily basis. We also need adequate amounts of clean water to thrive. Food needs to be eaten at appropriate times to provide the right fuel for activity. Often overlooked, food is best eaten in a relaxed state to optimize digestion, which is a process that requires energy itself.

The stomach needs to be warm with adequate acid to have optimal digestive fire power. It appears that no one has improving digestive fire as they get older, the tendency is for digestive power to grow weaker with age. There is an element of habit and lifestyle that influences this slowing down. For example, eating cold, raw food requires more digestive energy and over time can cause backup, diminish digestive power and create further weakness. Consistent overeating also causes backup in the digestive system over time. The general thinking in TCM is to eat warm, cooked foods most of the time, especially in winter and have raw foods more in the summer for optimal digestion. This is dietary advice I have been able to adhere to for many years myself, as I enjoy real food and liquid meals like smoothies are unappealing to me. Moderate amounts of all foods can be healthy. Vegetables and fruit are required on a daily basis.

Whether you experience digestive issues or not, it is to your benefit to optimize your digestive health through your diet and lifestyle. Exercise is hugely beneficial, as it maintains circulation and encourages regular elimination. If you need help, consider acupuncture as a form of treatment that stimulates your nervous system to affect the digestive system and naturopathy as a form of treatment that can modulate the digestive system chemically through supplementation prescribed. It is best to consult a health professional who can assess your needs and help tailor your diet and lifestyle, so you can feel your best. Jumping onto the latest diet is not a long term formula for optimal health and wellness, anything restrictive or extreme is generally unsustainable and could cause health issues. Quote me on this: It is healthier to have some pizza, sweets and an occasional drink than the ‘achievement’ of the no sugar, low carb and no alcohol program. Cheers!

Recipe: Yellow Split Pea Soup

I’ve tried a few different split pea soups in my time, sometimes they are very tasty and other times not great. I’ve tried to make split pea soup myself a few times and have failed miserably with hard peas after a long cooking time. Long cooked, hard split peas are difficult to digest, highlighting the point that food needs to be cooked well to aid digestion. I looked through cookbooks, and various websites to finally learn that it is best to soak and cook the peas before adding them to the soup. In the pre cooking process, it is likely the peas turn into mostly yellow mush, so the soup turns out like it has been pureed.

Having more plant based foods is a healthy choice, so here is a quick and easy recipe for a flavourful yellow split pea soup:

1 cup yellow split peas, soaked overnight

1 onion, finely diced

1 carrot, finely diced

1 stalk celery, finely diced

1 jalapeno pepper (seeds removed), finely diced

1 tomato, finely chopped

1 small piece of ginger peeled

2 tablespoons coconut oil

4 cups vegetable broth

1 tsp curry powder

salt and pepper to taste

1 lime, juiced

In a small pot, bring soaked and rinsed split peas to a boil in 1.5 cups of water, simmer until the desired tenderness is reached.

In a large pot, heat coconut oil and lightly sauté onions, celery, carrot and jalapeño until tender, then add chopped tomato. Season with a little salt. Add cooked split peas and a bit more salt. Add vegetable broth, curry powder and ginger, bring to a light boil and simmer for 15-20 minutes. Stir in lime juice and season to taste. Enjoy topped with some chopped cilantro

Making Life Good Recommends August 2020

It has been lovely to enjoy the Canadian summer weather even although things are so different than summers past. Outdoor reading is best at this time.

Here are some books I enjoyed and recommend this month:

Sex and Vanity by Kevin Kwan. Another fun and frivolous novel by the author of Crazy Rich Asians. Quite perfect escapism while travel is limited

Becoming Supernatural by Joe Dispenza. This book was a truly inspiring read that combines technical understanding of what happens during deep meditation and real life stories of healing. Great reminder to meditate and open your mind daily.

Stand Out of Our Light by James Williams. Great quick read that shows us some ways technology affects our attention and our lives along with some philosophy

In relation to technology I have enjoyed many episodes of this podcast, this is of particular interest since I do not appreciate the auto recommendations on you tube or spotify. This podcast explains what is behind the autoplay:

https://www.humanetech.com/podcast/4-down-the-rabbit-hole-by-design

Being in the field of natural health, I have observed some a disturbing trend of adamant misinformation along with a lack of critical thinking. I’ve been following the Conspirituality podcast and it brings great discussion:

Making Life Good Recommends July 2020

This month marks 20 years of being a fitness trainer for me. With a worldwide pandemic, life certainly is very different, which requires adaptation and at the same time maintaining our health and fitness is more important than ever. Traditional chinese medicine acupuncture will soon be an additional service I offer. Fitness remains my first love and I very much hope to get back to teaching classes again soon.

It has been my habit to read every book that inspires me or comes highly recommended for many years now. I started keeping track of what I read over a decade ago when a friend asked how many books I read in a year. My answer was 20 and when I actually checked to be sure I was telling the truth…it was the truth and the number of books has only increased over the years. What is measured, improves-

Here are my book recommendations for this month:

Atomic Habits by James Clear-great book that breaks down how we can make effective small changes that add up to be consistent new habits that vastly improve our live.

The Power of Habit by Charles Duhigg-I cannot recommend Atomic Habits without also recommending this book, as it was also an excellent perhaps slightly more entertaining book. I very much appreciated learning about the ways our habits are shaped without our knowing.

The Death of Expertise by Tom Nichols-this book came to by attention based on this clip: https://www.pbs.org/newshour/show/problem-thinking-know-experts In this current environment of rampant misinformation, I found this book to be helpful in comprehending how we came to this sad state of affairs. I laughed a few times and also realized the gravity of having large groups of people be led by their feelings and bypassing any form of reasoning. One of the recommendations Tom Nichols had for having a more functional democracy is for the American population to be more engaged in civics and understand their political system. Interestingly, just before finishing the book, I learned of A Starting Point platform which Captain America (Chris Evans) launched for the purpose of educating and engaging more of the population https://www.astartingpoint.com

Being in the field of health and fitness, it has been so disheartening to find so much misinformation being shared on social media. This podcast was incredibly informative in understanding the forces behind the phenomenon: https://rebelwisdom.podbean.com/e/can-truth-survive-big-tech-tristan-harris/

This TED talk is shorter: https://www.ted.com/talks/tristan_harris_how_a_handful_of_tech_companies_control_billions_of_minds_every_day?language=en

So we really must be mindful of where we place our attention, plus sanity doesn’t sell

Mindful isolation living

Our daily in life in Canada changed very suddenly a couple weeks ago with the closing of schools and businesses. Having seen the lockdown that happened in China a couple months ago, it seemed implausible that we would see such restriction of freedom here in North America with our cultural norms being so different. When I saw the news of lockdown for friends in Italy, I learned there is no discrimination for a virus. This is a global issue that will be resolved most effectively with the collective cooperation of humanity as a whole.

The field of health and wellness involves connecting with and being around groups of people. Traditional chinese medicine which I’m about to start practicing involves physical touch for diagnosis. It has been a real adjustment to learn and accept that work I know as essential to being healthy is considered a health risk at the moment. All human contact is viewed as a potential health risk for now. How will this affect our psyche in the long term?

How do we cope with our world being so suddenly disrupted? Surely, we will be distracted on some level and we need to find a way to bring ourselves back to balance. The best way to optimize emotional, mental, physical balance and health is to focus on what is within our control. Top priority being how we utilize our time. Depending on our field of work and family situation, we may be busier than usual, adjusting to working from home or completely out of work with time on our hands. For all situations, we need to own our time and cultivate acceptance for the present moment.

Here are some mindful habits I recommend to feel more at peace at this uncertain time:

  • Practice meditation daily, any form for any length of time. I’ve made it a habit to start and end the day with meditation with additional short pieces at sunset and 3 minutes at 9pm daily to join in a collective meditation with friends around the world.
  • Prioritize sleep. With a pandemic illness circulating around the world and no treatment available, the defence is to be as strong and healthy as you can. Sleep is crucial to having optimal health and wellness.
  • Limit the amount of news or social media you consume as it can affect your emotional/mental well being and focus. I decided to stay away from one form of social media and notice feeling much better.
  • Get into a consistent hand washing habit and sanitize your smart phone and computer keyboard with alcohol frequently
  • Maintain healthy eating habits-drinking water, eating veggies and fruit daily, minimizing caffeine intake, and moderate alcohol intake
  • Get fresh air and physical activity daily. We have limited access to fitness facilities at the moment and we’ll need to be creative with the resources and space we have for now. A yoga mat is sufficient to practice yoga, some weights, gliders, tubing, anything that works in your space for strength training.
  • Be creative, try something new! Cook, dance, draw, garden, sing, write, anything that inspires you. Take the opportunity to work on something you’ve always meant to.
  • Most importantly connect with family and friends any way we can, practice gratitude together and reflect on how fortunate we are to be Canadian and we are all in this together with the world.