This is a question that does not have an easy one size fits all answer. Regular exercise is necessary for health, as it maintains and improves our circulation and breathing while working our musculoskeletal system. All of our joints have an optimal range of motion and the body is very much use it or lose it in function.
Specific exercise was not necessary when we had to hunt and gather our own food. The work in chasing down an animal and gathering plants for food provided plenty of natural physical activity. We still have activities of daily living today, but that is dwindling with time spent sitting in front of a computer screen, the vast variety of prepared food and modern gadgets, as vacuuming can be done with an automated device!
I’ve been asked many times in my career how much do you exercise or you must work out every day? The answer is I make an effort to be active daily. Anywhere between 20-60 minutes of some form of physical activity daily, is my commitment. It could be a walk, weight training, yoga, running, tai chi/qi gong or a spin class. Personally, I like walking to a specific destination or walking to get food, so it is like working for the food at least a little. Find out what motivates you to take that walk, hit the weights or do a few yoga poses- making it easy for yourself to complete the task regularly will build the habit. The key is to complete any amount of activity regularly- 5-10 minutes is better than nothing. It’s important to see yourself as someone who exercises regularly to take care of themselves. For the purposes of health and longevity, light to moderate intensity exercise is enough, which is also the healthy living guidelines of traditional chinese medicine.
Of course, once we get into a regular habit of exercise and have some specific goals, it becomes possible to overdo things. Injuries or lingering pain are usually a sign of overdoing exercise in terms of your current capabilities. Pushing through is generally not a good plan, since it typically makes the injury worse. Speaking from experience, it is best to seek care sooner than later, before the injury worsens. Any activity that you are not accustomed to doing will require a bit of training. It may seem strange, but after a long period of inactivity, you will need a bit of time to adjust to even walking longer distances. The pandemic has likely left many of us myself included a bit less active and it will take some training to get back to our previous fitness levels.
In answer to the question of what is a healthy amount of exercise, I think it is safe to say some physical activity daily is ideal. The type and intensity of the activity is a different story. For health and longevity purposes, a mix of aerobic exercise, strength training and energy cultivating exercise like yoga or tai chi is ideal for optimal health and wellness.
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
My family went apple picking and I benefitted from the fruits on their labour. I asked for mutsu/crispin apples since that is the apple chef Doug Penfold uses for the most amazing apple tart ever at Chabrol. With these hand picked apples, I’ve been making some very delicious gluten free apple muffins. I find gluten free baked goods do not keep very well, so this recipe makes only 6-7 muffins. Enough to enjoy warm or kept until the next day.
1/4 cup chickpea flour
1/4 cup millet flour
1/4 cup brown rice flour
1/2 tsp baking soda
1/2 tsp baking powder
3/4 tsp xantham gum
Dash of cinnamon, cardamom, allspice, nutmeg and salt
1/4 cup sugar
1/4 cup melted butter
1/2 cup sour cream
2 small apples or 1 large apple diced
Preheat oven to 375 degrees
In a small flour, mix together flours, baking powder, baking soda, xantham gum, spices and salt.
In a medium bowl, whisk together egg with sugar then whisk in melted butter and sour cream until well combined.
Add dry ingredients to the medium bowl with mixed wet ingredients. Stir until just combined. Stir in most of the diced apple.
Spoon batter evenly into 6-7 muffin tins either lined or greased. Press a few of the remaining apple chunks onto the tops of the muffins. Bake for 20-25min or until golden brown
Enjoy warm or at room temp within a day or so.
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
Posted in commentary, Making Life Good Recommends, Vivian Law
Tagged A Starting Point, Atomic Habits, Captain America, Chris Evans, Making Life Good recommends, The Death of Expertise, The Power of Habit, Tristan Harris, Vivian Law
It has been an entire month of staying home for me. Major unexpected life change. Surprisingly, I have been okay, but I wouldn’t call it fun. Seems we’re all searching for a new normal, and the answer is not forthcoming with much uncertainty still on the horizon.
I will use my voice here to encourage cooperation, kindness and peace. In my limited interactions with people this month, I’ve seen plenty of the unpleasant side of humanity. In the age of information, we now have a culture of armchair critics and experts who feel their knowledge gained from social media or the news is enough to warrant their incessant judgement of others. Believing that you know better than everyone else is a sign of ego leading the way. No one has any experience in handling a global pandemic, caused by a virus with some semblance to the common cold with potential lethal effects, so logically, people with education in this field, doctors and scientists need to be the leaders to interpret the situation. Of course there will be differing opinions with the ideal being discussion and collaboration.
I’m about to enter practice in traditional chinese medicine, which is considered as alternative health. I will declare that I believe in integrated medicine that would be the purpose of advancement of human knowledge-to learn and create innovative solutions, with collaboration being most effective. We all have a choice every moment to take a step towards being peaceful.
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.
Teaching more group classes I notice January can bring more people into the gym in developing a new habit of exercise. Exercise is a lifelong habit I believe in wholeheartedly. Last week I came to the conclusion I have a passion for exercise and physical education that can be humorously described as belonging to the ‘cult of sweat’.
There seems to be a general trend to ‘high intensity’ exercise which led me to look further at the research and various programs that are widely available. It seems the concept that short, high intensity interval workouts produced more ‘results’ of fat loss has been accepted as a most effective workout to achieve an ideal body composition and overall fitness.
‘High intensity’ exercises require you to utilize most major muscle groups of your body and some of the movements can be complex compound movements. For example, a ‘burpee’ requires a pushup, squat, moving into a plank, jump to a squat and vertical jump. Many new and seasoned exercisers need work to improve any of the above mentioned movements and the emphasis on ‘intensity’ allows for poorly executed movements.
There is no magic bullet to being fit and healthy. It requires commitment and regular practice to have exercise as a part of your lifestyle. Being fit, which I will define as being able to perform a variety of physical activities and movements requires BOTH cardio vascular and strength training. HIIT workouts can only be performed well once you have the fitness to sustain physical activity at a higher heart rate AND have developed the basic strength movement skills of squats, planks, pushups, lunges, etc.
Make it your goal to keep yourself healthy and moving well with a variety of exercise you enjoy. If you don’t enjoy exercise, you still need to move regularly to be healthy and maybe one day you will enjoy it.
Follow your bliss is an often repeated line and for good reason. We all need a compass to guide us and the question is what do we use as the compass?
A couple months ago I shared this quote with a friend:
If one advances confidently in the direction of his own dreams, and endeavours to live the life which he has imagined, he will meet with a success unexpected in common hours
Thoreau (I found it in a Wayne Dyer book)
My friend referenced a quote with similar meaning by Joseph Campbell, so I read the book the Power of Myth and came across:
Q: Do you ever have this sense when you are following your bliss, as I have at moments, of being helped by hidden hands?
A: All the time. It is miraculous. I even have a superstition that has grown on me as the result of invisible hands coming all the time-namely that if you do follow your bliss you put yourself on a kind of track that has been there all the while, waiting for you, and the life that you ought to be living is the one you are living. When you can see that, you begin to meet people who are in the field of your bliss, and they open the doors to you. I say, follow your bliss and don’t be afraid, and doors will open where you didn’t know they were going to be.
What is the bliss to follow? It is yours to know. I believe it is your own inspiration that you are guided to by following your inner knowing. It may not seem known to you yet, and it is a constant process in meditation to feel, hear, know, and see your inner compass. Your dreams can be guiding feelings.
This month, it came to mind many times how important it is to monitor and maintain our mental health. How can that be done? The practice of meditation gives us an opportunity to observe ourselves and our thoughts. If our thoughts are habitually negative, repetitive, obsessive or generally stuck on a loop(in the past or future)-it requires change, and the change may require the assistance of a professional should it prove challenging to make the change on our own.
Earlier this month, I heard the song Electric Love by BORNS and right away I thought of Gary Glitter Rock and Roll. I made a playlist with songs that had a similar drum and guitar line for my cycle class. In checking the song credits, I learned that Rock and Roll was featured in the movie Joker (which I had plans to see as soon as I learned I had just missed the premiere in Italy) and there was backlash due to Glitter being in jail for pedophile crimes. Glitter’s crimes were news to me and there is the view that his music should not be played, as that supports a pedophile in earning royalties. I had already made and shared the playlist for my class so I decided to go ahead and use the opportunity to raise awareness of the issues to child abuse and mental health, as we need every one to pitch in to improve the human condition.
I saw Joker last week and felt it was a well done film that provided a view of mental illness. There is a scene where Joaquin Phoenix in his brilliant performance as Arthur Fleck/Joker tells his social worker ‘all I have are negative thoughts’. While it is not possible to have only positive thoughts, it is an important practice for us to watch the nature of our thoughts and thinking:
Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”
The above quote is credited to Chinese philosopher Lao Tzu and there are similar versions in the words of others. The practice is the same, we need to monitor our thoughts and thinking to steer in a healthy direction for our mental health.