Healthy Life Lessons

Well well, how is your 2016 shaping up so far? I apologize for the dearth of posts lately, things have just been super busy.  I have a list of meaty posts I have been wanting to write but haven't had the time.  But I promise I will get to it! Looking back, was 2015 a good one for you? It was a great one for me actually...especially compared to 2014.  The year I turned 40 was one that was full of existential angst.  I went through some hard times asking myself hard questions that most of us find ourselves asking from time to time: Am I enough?  Should I____ What if____? Most of it revolved around my professional self.  I grew up in a home where academic achievement was everything.  There was great pressure to excel in intellectual endeavors and financial stability was highly valued.  Its ironic then, or perhaps its the result of, that both my brother and I dabbled in well paid, stable jobs and ran the other way screaming and, instead,...

  Even though every Torontonian knew the green, mild weather wouldn't last, the snow storm this week still feels like a shock to the system. Really, we are still doing well relative to most years at this time.  We seriously only got our first snow this week, at the end of December, about a month later than usual.  And its still pretty mild, with temps above freezing. What gets me though is the greyness and bleakness of the landscape.  I am going to try my mood light again this winter, but I don't hold much hope it will make me feel any sunnier.  For me I don't think it is an actual physiological need for sunlight that gets me down so much as just needing a nicer view. You know how there are television stations that just broadcast a fireplace or fish tank to help people relax? Well, I am sure there must be something like that with beautiful landscapes.  At one place where I used to go for massages they have a big television in the waiting room...

  Friday we are throwing our annual New Year's Day party. For the last time. I realized that for the past few years I hate hosting it.  Actually, I have grown to hate hosting parties period. I love other people's parties though.  You see, I can leave whenever I want.  The problem with hosting is you can't tell people to get out. I am an extroverted introvert.  This means that I adore socializing until I don't.  I hit a limit with how much interaction (especially large group interaction) I can handle and then I need solitude.  I think having children has increased this tendency in me because, as any parent knows, you rarely get solitude, even in your own home, when you have kids. Adam is even more of an introvert and basically hates parties.  So when we finally admitted to each other how much we were dreading the event this year, we happily agreed this would be the last one. I also hate all the work involved, so I've switched to a ...

Good morning, I hope you have had happy holidays so far! We were in Florida last week at my in-law's place near Orlando and had a wonderful, relaxing stay. It was way too hot and humid for me - caused a few killer headaches - but it was great for the girls who spent a lot of timing swimming with their cousins and having a blast. I will miss the view from our condo though... Sitting out on the screened in porch was lovely, even with the heat. I will miss the sunshine too.  Toronto is still uncharacteristically mild for this time of year, but it is so grey and blah. Adam and I both feel refreshed, having eaten well, exercised and slept a lot.  I made it to one of the resort gyms 3 times to lift weights, and did some of my Tae Bo videos.  Of course, I brought along Essentrics, because doing my stretching is a must! Eating nutritious food is easy because we stay in a spacious condo with a full kitchen and cook most of our meals.  I made us gigantic egg w...

Too often when we travel, whether its for business or pleasure, we derail our healthy lifestyle with all or nothing thinking.  Because we can't stick to our exact eating and/or exercise plan, we throw in the towel completely and make poor choices. Most of the time it is very doable to stay on track, even if you have to adopt a new and different routine from your usual. Perhaps you won't get in as much cardio as you normally would, or you'll have to pack some resistance bands rather than using free weights, but as long as you get in as much activity as you can, you're good.  Maybe you can't drink your daily green smoothie for breakfast, but no doubt you can find an alternative to eat that is yummy and nutritious.  Just because you can't be perfect, doesn't mean you need to stop trying.  Its all about doing your best in every situation. You can't ask any more of yourself! Planning ahead is key.  Pack healthy snacks for the plane/train/car.  Don't...

  One of the hottest trends right now is health tracker devices.  It seems even barely health conscious people have gotten hooked on tracking their daily steps, sleep patterns, calorie intake, etc. Apparently this type of quantitative feedback can help motivate some people to stick to their health goals.  Personally, I've never been interested, but maybe that's because the one area where I never lack motivation is my health, especially in terms of nutrition, exercise and sleep. One frequently overlooked but critical aspect of personal health care is oral hygiene.  Keeping your teeth and gums healthy is not just a matter of keeping your pearly whites beautiful and preventing bad breath.  Gum disease has been linked to cardiovascular disease and other systemic inflammatory responses.  If you need a bit of a kick in the pants about your oral hygiene and love gadgets, you will want to check out Oral B's new Smartseries electric toothbrushes with Bluet...

  For her annual Hannukah party, my mother-in-law asked me to make a quinoa salad.  I instantly decided I wanted to come up with a new recipe...something really unique.  Something kind of special.  I think this fit the bill, and it was definitely a hit. Not only is this salad delicious, its full of superfoods to keep you feeling fabulous.  If you want to make it a main course salad, just throw in some chickpeas for protein.  Its very quick and easy to make too, which I am sure you will appreciate for the busy holiday season.  If you're entertaining, this salad will look lovely on your table and impress your guests. Salad 1 cup uncooked quinoa 1 bunch black kale (lacinato kale), finely chopped 1 persimmon, diced 1/2 cup pomegranate seeds 1/2 cup roasted, sliced almonds 1/4 cup dried cranberries Cook quinoa according to package instructions and let cool.  Transfer to serving bowl, along with the rest of salad ingredients. Orang...

  Whew, normally I feel great Monday mornings, but I'm bagged today.  It was a crazy busy weekend of holiday parties and working and visiting with family.  This week is also packed work-wise, so there won't be any reprieve until next Sunday when the winter holidays begin.  It will be nice for us all to have some time off together. Anyways... A few weeks ago I got some disappointing news in the mail. I have been receiving the Canadian Nutrition Action Healthletter for many years now.  I love it because it is unbiased information about health and nutrition that is evidence based.  This means no misinterpreted research reporting to get a headline, or fraudulent claims about products made by companies or representatives just trying to make a buck. Unfortunately, they are discontinuing the Canadian edition.  Apparently the costs are too high for this non-profit publication from the Centre for Science in the Public Interest in Washington, D.C. I...

  Between American Thanksgiving, which just passed, and New Year's, there are almost 6 weeks when North Americans tend to overindulge and let their healthful habits fall to the wayside. It doesn't have to be this way!  You can still enjoy the holidays without remorse or negative health consequences come January 1st. Here are some tips: Avoid all or nothing thinking - Most people decide that if they can't adhere perfectly to their usual routine, they might as well just let it all go completely.  Hogwash!  Do the best you can and that's all you can ask of yourself. Do something active every day - You don't have to get to the gym, but try and move your body for at least 15 minutes every day.  Make it a challenge and enlist the participation of coworkers or loved ones.  Exercise is critical, not only for health and fitness, but for mental health and stress management. Don't drink your calories - The easiest way to gain excess fat is by consumin...

Do you pray to the coconut gods? I am being sarcastic, of course, but there are a lot of folks out there that think coconut is the supreme wonder food that will cure everything that ails you.  That's bull.  Its definitely not bad for you, but whether it is really a miracle fruit...or nut, or whatever it actually is, has not yet been proven. That being said, I do love the taste.  I love sauces made with coconut milk, or coconut in baked goods or curries.  I think coconut sugar is the bomb...YUM! Unlike most folks, however, I am not a huge fan of coconut oil because its super heavy, and its a big pain in the arse to use in winter when it hardens so much, trying to chip any out to cook with is incredibly frustrating. Coconut water tastes gross to me and is pointless.  Unless you are an endurance athlete, don't drink your calories.  Stick with regular water. In this house, it is Big A and I who are the coconut lovers.  Adam is neutr...

  Hello and good morning! Today I am excited to share a podcast I did with journalist and writer, Brandie Weikle as part of her The New Family blog about all things parenting and family related. I am very passionate about my work as an infertility counsellor, so I hope you will give it a listen: Podcast Episode 25: The Secret World of Infertility

  Is it Friday again already? Is it really December?? Why is it that time goes faster and faster the older you get? I swear, sometimes I feel like someone pressed fast-forward on my life.  In some ways its good, I think its because I love my work and have lots of awesome stuff that keeps me busy and my mind occupied.  When I'm bored, I am totally miserable and because I am so impatient and get bored easily, the fact that I feel like life is so full is just what I need.  But sometimes I worry I'm missing something, you know?  Like I'm forgetting to do something and I'll only remember on my death bed. Ha!   Of course, when you have kids, it seems like they grow and change so quickly.  I try to remind myself, when getting annoyed by the constant, "Mommy, mommy..." requests, that one day the kids won't need me at all and that will be a very bittersweet day. We are already beginning the first week of December and if there is one month that fli...

A few weeks ago Adam started freaking out because he felt himself coming down with something. It was one of his busiest times at work and not a good time to be getting sick.  Fortunately, Nature's Way recently sent us a box of their Umcka ColdCare to try.  Adam starting taking it immediately to try and stop his symptoms from worsening.  In his case, it seems to have worked to have at least prevented him from developing a more serious illness, though he's still coughing a bit.  It comes in little packets that you mix with hot water and drink like tea. It contains a homeopathic compound that supposedly shortens the duration and reduce the severity of cough, congestion, sore throat, nasal and bronchial irritations. If truth be told, I have read almost nothing that supports the efficacy and validity of homeopathy, however, I did find a number of studies that have found some evidence that it's active ingredient (EPs 7630), an extract of extract of Pelargonium si...

Good morning and welcome to Monday!  Looking for some yummy, healthy, quick and easy lunch ideas for this week?  Check out this one! As the weather has cooled, so too has my craving for cold salads.  I still eat them, but definitely not as often.  This was supposed to be a warm salad, but as I was getting ready to make it, I realized I was missing a crucial ingredient.  Don't you hate when that happens? Anyways, that recipe is forthcoming.  Not one to let food go to waste, I decided to come up with an alternative on the spot to utilize all the fresh veggies I'd bought.  The result was this salad, which I think is now going to be made again and again, regardless of the season.  Its just simple and yummy and quick to throw together. To make it vegan, just use black beans as your protein, instead of tuna, and use a non-dairy yogurt in your dressing.  Some avocado would also be great in this and/or corn kernels, if you so desire. Te...

  As soon as Halloween is over, Christmas shopping season begins.  When Black Friday hits (i.e. today!), things really get nuts. A few years ago, despite the fact that Canada celebrates Thanksgiving in October, we adopted the Black Friday tradition.  I guess retailers will use any excuse to get us spending.  Honestly, it probably benefits Canadians, like myself, who don't celebrate Christmas, most.  It used to be we got our shopping jollies on Boxing Day, but now we start opening our wallets for great deals on Black Friday (and Cyber Monday). I will admit I have been eager to join in on the discounts, and have already gotten a few good ones.  All year 'round I tend to be an online shopper.  In fact, Canadians love online shopping.  That's why Target failed here, because they didn't address that fact.  Is it because we like to avoid going out in bad weather? Or because this is such a geographically huge country and we often have to d...

I still shudder at the amount of rice I used to eat.  Don't get me wrong, its very nutritious, its just all the warnings about the arsenic content...which is apparently highest in brown rice, my absolute favorite! I ignored the headlines for a while because the media loves to cause panic, but finally when credible sources began to warn about limiting rice intake, I decided I needed to cut down. I never thought cauliflower rice would cut it as a substitute for me, but was pleasantly surprised to find I really enjoy it.  What's more, the last time I indulged in real rice, I found I wasn't loving it as much as I used to. I don't even miss it in most dishes! So I now make all sorts of dishes with cauliflower rice.  I can't say how I came up with this recipe, it just came to me like a bolt of lightening, but I am sure glad it did, because its a standout.  I love the sweet, sour, spicy combo.  You can make it vegan by using tempeh bacon, tofu or oth...

  There is no denying my favorite season is over.  We already had the Santa Clause parade, and yesterday the temperature dipped dramatically and it actually snowed! Fortunately, it didn't stick on the ground. I have to admit, we had a pretty awesome fall.  Perhaps a bit too much rain, but also some absolutely spectacular, and unseasonably warm weather.  But the trees have lost most of their leaves and I am sure that it won't be long until the temperatures drop even more and snow starts to pile up. Blech! As my brother said the other day when we were complaining about the climate here, "Where else in the world does it go from 30 Celsius and -30 Celsius?" Good question!  Sucks for me since I hate temperature extremes. Also, like lots of people I can get the winter blues.  I am really really hoping that doesn't happen, and perhaps the fact that I honestly have never felt better (no idea why...but I think its connected to starting to take CoQ10),...

    Its Friday but I'm not really feeling TGIF.  I work until really late tonight, and then again tomorrow morning. Then its a whole lot of chaos trying to get the girls to activities, and 2 different parties.  Sunday there are more activities and then we are supposed to go to my brother's house to celebrate my nephew's birthday...except Adam will be at his book club and I will have to leave my brother's half way through to get Big A from theatre school.  Its going to be nuts.  But I guess at least its not Monday, right? Then again, this coming Monday is quite sane, though the rest of the coming week is also a bit nuts because besides work, there is the girls' daycare fundraiser on Thursday I am helping sell tickets for, and then, of course, attending. In reality though, I am not complaining. Being busy is good.  We all complain about it endlessly, but most of the time its with stuff we enjoy.  At least in my case, I am very fortunate...

Need some extra protein power? Look no further.  These bars are choc-full.  They are also very high in fibre, packed with nutrients, gluten-free, sugar-free and vegan.  Oh, and my kids adore them! I am so pleased with how these turned out. The problem I've always had when making protein bars or granola-type bars is that they usually rely on either a liquid sweetener (and there are none I like to use in abundance) and/or nut/seed butter as binders.  This makes them high in sugar and calories and the nut/seed butters makes them kind of greasy. This time I used...pureed chickpeas! Seriously! Even I wasn't sure how they'd taste, and, in particular, whether they would pass the kid-friendly test.  I am happy to say the exceeded my expectations!! Or perhaps I should say, ex-seeded my expectations, because they are full of good-for-you seeds like chia and hemp. I used a bag of Nature's Path Q'ia Superfoods Cereal, but you can use any chia-based cereal or...

Nope, I am not referring to a silent and celibate fruit.  Just a really sweet one! Monk fruit, also called luo han guo and Siraitia grosvenorii , is a type of fruit native to China and Thailand that has been used for medicinal and sweetening purposes for centuries. Its been available as a sweetener in North America for some time, but still doesn't seem to have caught main-stream awareness yet. I have tasted things where its used as a sweetener, but never bought the sweetening products itself until recently, because they used to be so expensive.  But the price seems to be coming down, probably due to growing demand. So far, there is no evidence that it has any side-effects and actually has health benefits, it is zero calorie, and will not raise blood sugar (is safe for diabetics!).  The research I checked out was actually quite impressive!  As usual, we folks in the West are slow to catch on to all sorts of goodies they've been using in the East for ions. ...

I got totally addicted to salads this summer.  Unfortunately, come winter, the body craves warm, comfort foods, not cold, refreshing salads.  Rather than abandon my new appreciation of salad, I am going to spend the colder months experimenting with warm salads. This recipe came to me when I was thinking of what flavours to add to a salad base of baby spinach (one of my favorites).  Instantly I thought of my favorite pizza toppings: spinach, garlic, sundried tomatoes, kalamata olives, and feta cheese!  Hmm, that could be a salad! What better way to get all the yummy ingredients in a healthier way than traditional pizza? Of course, you can take this idea and modify it based on your favorite pizza toppings.  Not pictured is the cut up sundried tomato and basil chicken sausage I added for extra protein! But keep in vegetarian if you wish and just add chickpeas for extra protein.  Vegan is possible too if you want to use a non-dairy cheese substitute....

Grumble grumble, bah humbug!  Yesterday was the annual Santa Claus Parade here in Toronto.  Oh, and you know how I feel about that!!  I tried so hard to stay positive this year. I knew it was coming but I kept telling myself that it isn't that bad.  Oh but it is! A million persons turned out to watch the stupid thing.  Yes stupid.  Personally I think all parades are stupid because all they do is disrupt entire cities and that annoys me. It started with Adam leaving to take Little A to swim lessons. He decided to be smart, since the JCC is on the parade route, and take public transport.  Ha! The bus he took - many blocks west of the parade route - got stuck in traffic for so long they had to abort the mission and Little A missed her lesson.  Adam recommended I leave very early to take Big A to her theatre class.  We left 40 minutes early.  I decided to go way way west and south of the parade route and managed to get her there ear...

So let's see...Monday Little A had her usual morning meltdown, only a cookies and cream Quest Bar for breakfast could break her out of it.  Go ahead, judge me for what I feed my kids! I made it through a dental cleaning without too much suffering and even agreed to go back in a few weeks so my dentist can fix my chipped tooth. But so not looking forward to that! Monday afternoon when I went to pick up the girls early so they could get ready for Girl Guides and Sparks, Big A melted down because I had my bike with me and dared to suggest she carry her trombone from band class home herself.  We ended up negotiating by having her walk my bike for me while I carried the darn instrument. After dinner, Little A melted down again because she wanted to just wear pink tights and her Sparks shirt (no pants). Not only do they have a dress code to which this doesn't comply, but it was her official enrollment ceremony.  She demanded I go up and find her some pants, which I d...

I was motivated this year to actually utilize our Jack-O-Lantern after Halloween.  It was a very large pumpkin, so there was plenty to work with.  I roasted the seeds, and roasted all the flesh, after removing the skin.  Then I pureed the flesh and made a batch of pumpkin butter, as well as these cupcakes for a party.  They are super moist and rich, even though they are also low-fat and vegan.  The only 'unhealthy' thing is the frosting (which also contain dairy from the white chocolate), but you can ice them any way you like. Because I had so much pumpkin puree, I decided to use it all, so this is a big-ass batch of cupcakes.  Half the recipe if you don't want as many. Pumpkin Spice Cupcakes 10 cups pumpkin puree 2 flax eggs (2 tbsp. flax meal + 6 tbsp. hot water) 1 cup coconut sugar 1 scoop vegan vanilla or chai vanilla protein powder 1.5 tsp pure vanilla extract 3 cups whole grain flour (spelt, etc.) 1 tsp cinnamon 1 tsp Pumpkin Pie spice...

Happy Hump Day! The sombre drizzly weather seems appropriate this morning seeing as its Remembrance Day.  The girls have their poppies and the school has an assembly this morning.  Make sure you take a moment to remember at 11:11am! Unfortunately, I just realized I'll be in the middle of an interview about infertility with a journalist friend right at that moment. I saw this story on the news this morning about a Canadian veteran and it warmed my heart.  There is a lot of concern for veterans in this country right now because its come to light (far too late!) that there is a mental health crisis among our troops.  Due to PTSD, a staggering number of soldiers end of taking their own lives after their tour of duty.  As a therapist, and one that worked with a member of the Canadian Forces who suffered PTSD due to his time in Bosnia, this is an issue close to my heart.  I will be thinking about all of the soldiers and their families struggling with the ...

  As I am sure you well know, if you live in the Northern Hemisphere, it is flu season.  It is also the time when lots of people are frequently hit with colds and other viruses. The best way to avoid getting sick is to get the flu shot, and wash your hands and surfaces frequently. Making sure your immune system is healthy is also a good idea.  General self-care including exercise, proper nutrition and sufficient sleep are key.  Can certain supplements boost your immune function?  There actually is data showing that elderberry juice has anti-viral properties and can help ward off infections. I've wondered about this, because elderberry products are now everywhere, so I went and found some peer-reviewed journal articles. Recently, I was sent a bottle of Sambucus Gummies to try.  They contain elderberry juice, Vitamin C and zinc.  Vitamin C can shorten the duration of colds and flus, and zinc can also boost immune function. They tas...

  This morning, despite it being Monday, I am jumping for joy.  It is the first week of the new hot lunch program at the girls' school! I am sure I must have mentioned how much I hate dealing with packing lunches. It was a definite improvement some months ago when Adam decided they should make their own lunches, but there is still related stress because we have to police them about doing it.  Believe me, its not like they come home from school each day and run to the kitchen.  Nope, we have to remind them and forbid them from doing anything else until the lunches are made.  The manipulative little buggers also find ways around it, like asking for things that they aren't capable of making and downloading responsibility to me. Having the girls make their own school lunches also hasn't cut down on waste.  Even when they choose what they will eat, they find all sorts of reasons why it wasn't edible (too soggy, to hot, too cold, etc.). I hate food being ...

I know I've been talking about cats a lot lately.  I have been a cat lover since I was old enough to communicate this preference (according to my parents it was definitive by the time I was about 18 months old). While this may be because of a beloved stuffy my grandmother bought me, it certainly wasn't exposure.  We didn't have cats, and my parents had not grown up with cats themselves.  Sure, friends and neighbours had cats, but many had dogs too, and I never became a dog person. I begged for cats, as the story goes, just about every day, until I was 11, at which point, my parents finally gave in.  They were always worried about my brother, because he had asthma and a plethora of allergies, but he didn't turn out to be reactive to the cats. Thank goodness, because at that point I was thoroughly sick of hamsters and fish! The two kitties we got, Mittens and Ziggy, were awesome.  Very gregarious and affectionate.  Amazing cats!  They both l...

  One thing I really suck at is setting boundaries.  This means I am really bad at disciplining my children and asserting myself with others for my own sake.  Both issues are due to my inherent lack of ability to stand up for myself.  I am a total doormat, whether its with my children, clients or salespeople.  Funny thing though, I am very good at advocating for the sake of others.  After all, I have dedicated my career to helping others.  This is something I am passionate about.  I can think of many situations in the past where I've confidently gone to bat for others.  But even the idea of confronting people in order to assert my rights, or setting boundaries to protect myself, gets me anxious. I have spoken out several times in workplace situations, on my own behalf, but only because (1) I felt I had nothing to lose, and (2) I was speaking out against something (or someone) that affected not only myself, but many others...

Like the idea of being able to have a massage whenever you want...for free?  That's kind of what you get with a foam roller. These things are amazing.  If you're a runner or serious fitness fiend, you already know about them, but even if you're not, they offer tons of benefits.  I started using them when I developed hamstring tendonitis after Little A was born.  But now that I religiously do Essentrics after my workouts, I am pain-free.  Nevertheless, I still get tight hips and nothing is better for that then a foam roller. I recently introduced the roller to some personal training clients of mine who are pretty sedentary and both have quite a few injuries and limitations, which has resulted in a lack of mobility and a lot of tightness and stiffness.  They couldn't believe the relief these rollers offer! So whether your discomfort is due to strenuous activity, or lack there of, I highly recommend you try one.  The basic stretching techni...

Right now we are having absolutely glorious weather.  The air is fresh, the trees are changing colour, and all week its going to be around 18 Celsius...unseasonably warm for November! Source Its got me rediscovering the joys of cycling. Despite the annoyances of biking on the city streets, its hard not to love being outside these days. I am taking advantage of it while I can since once winter hits, my biking days will be few and far between. Here are some of my other little, everyday joys right now... I love baby powder scented stuff, and Live Clean has a relatively chemical-free one:   This is perfect as a light moisturizer until winter really hits and I have to haul out the heavy artillery (i.e. body butter).     I know I go on and on about apples and how much I love them...particularly my favorites: Mutsu (sometimes called Crispin), bit this year there is a great bounty!     Some years they remain hard to find, which makes...