Healthy Life Lessons

Its been quite a week. I wish I could say TGIF, but the craziness is going to continue this weekend. Monday, of course, began with an epic meltdown from Little A.  My parents were still here from their weekend visit and were pretty shocked with her behaviour.  They confirmed what I've long suspected: kids nowadays are lunatics, and we weren't when we were that age. When I went to pick the girls up Monday afternoon, Little A had fully recovered. We walked through the alley we sometimes take en route home and the girls got to witness my Cat Whisperer abilities.  I heard meowing and stopped. "Girls, I hear a cat!" I told them.  I started making my "Come hither kitty" sound and an adorable short haired grey cat came running towards me. The girls were a bit scared by how fast he came, but he came right up to me and let me scratch his head. They he rolled onto his back and I scratched his back and belly and he continued meowing and purring.  The girls were ...

I know many parents have nightmares about Halloween.  Its one non-stop sugar binge for kids, and not just on October 31st either.  For our girls, the festivities and candy, started last weekend.  First there was Halloween celebrations at Hebrew School, then at Big A's theatre class, then Girl Guides on Monday evening, and, of course, both their daycare and school are having class parties this week too.  Friday night there is a school dance party where pot luck, but it sounds like its going to be candy and junk, not dinner. Its way too much! I was very pleased that Big A asked me to buy veggie dogs to bring to her school party, since, once again, she is dressing up as a hot dog.  Her costume really is awesome!  She also asked me to make my Banana Chocolate Chip Snacking Cake, which she now says is her favorite cake ever!?! Its very healthy, so I have no problem about that. Little A didn't demand anything in particular for her school party, so I d...

When people hear I do martial-arts inspired workouts, they often ask if I do, or ever did Tae Bo .  The answer until just recently was no. Of course I have long known what it is, and who Billy Blanks is. You probably do too! But back when it first got popular (at least around here), it was before I had kids and I was busy teaching fitness classes and hanging out in gyms.  The idea of doing workout videos at home wasn't on my radar. In any case, the last time someone asked me, I figured maybe it was high time I actually checked it out, so I found a couple of DVDs on sale on Amazon.ca and ordered them.  I got the Platinum Collection: And the Platinum Boot-Camp Collection:   Both are a great value, with 4 full workouts on each DVD. I got a bit scared when I first viewed them on my computer.  They seemed kind of cheesy, particularly with all the participants being forced to count to 8 over and over again.  Memories of early 90s group ex!! Bu...

I know I complain endlessly about the challenges of getting around Toronto, but bear with me, because there is more yet to come. I am not talking about the traffic this time though, I am talking about how sick it makes me. Literally! By the way, if you have emetophobia (fear of vomiting) you might want to stop reading now. I have been prone to getting car sick since I was 3-years-old.  My parents discovered this that particular year because we went to live in England while my dad was on sabbatical and my parents decided we would spend the summer driving around Europe.  They still tease me about how I left a trail of vomit the whole way. I always dreaded car trips as a kid, and, unfortunately for me, we did lots of them, since all of our relatives lived in the U.S.  I remember, in particular, the things that were sure to set me off: mint (I used to try and refuse to brush my teeth before getting in the car; gas (each time my parents filled up the tank the smell wo...

Monday morning. Have to wake children. Six-year-old in a mood from the get-go. Child throws fit over unfair trade of gummies with her 9-year-old sister. Nine-year-old exacerbates problem by antagonizing little one. Little one screams her head off all morning, all the way to school, and at drop-off. Done.  Thank goodness for coffee.  Time to start the workday.

Goodness, I am glad its Friday! This week Adam was away in Ottawa for his annual work trip.  Although it gets easier to handle each year, it still has its challenges.  Big A gives me extra attitude when he is away, since she is daddy's girl and resents being stuck with me.  She and Little A are also still fighting a lot, which makes me nuts.  I know I lucked out big time in the husband department, but this is never more obvious than when he is away! When life gets tough, appreciating the little joys is important.  Like a comforting hot drink. Most of us love tea and/or coffee. I love both.  Adam was an exception.  When I met him, he didn't drink either. Period. I thought that was super weird. Fortunately, during a trip to London, England a while back, he discovered the joys of tea.  He's still not on the coffee train though. Personally, I oscillate between preferring one to the other.  Any time I have nausea (during pregnancy or from a ...

  Everyone these days talks about mindfulness and meditation.  Zen is in.  Don't get me wrong, this is a good thing.  Our society operates primarily from the other side of the coin. We focus on doing not being.  We have constructed lives for ourselves that are so spiritually empty and stressful that many of us struggle with chronic physical and mental malaise and we are getting desperate to find a better way to live. I have struggled with anxiety since childhood, and I would say that the most common problem my clients present during counselling is anxiety. Even if you don't have an anxiety disorder, chances are there are times you have difficulty keeping your cool.  In the car? Dealing with the guy at the hardware store who won't let you return the screwdriver? The barista who got your coffee order wrong after you waiting for 10 minutes to get it? When your son forgets his homework at school...again? I took that meditation course a few years ag...

If you haven't already gotten this message from my blog yet, here it is again: The most important thing you can do for your health is to exercise! Exercising regularly reduces your risk of diabetes, heart disease, certain cancers, Alzheimer's and many other causes of death, and helps to manage stress, alleviate depression and anxiety, boosts self-esteem, and the list goes on! Unfortunately, motivating people to do something for their health is really tough.  Believe me, after being a fitness instructor and personal trainer for over 20 years and a therapist who supports people to make health behaviour changes, I know this all to well! Frequently the problem is that people feel invincible. They may not yet have any health problems, so just changing their lifestyle for the sake of prevention isn't at the top of their list of priorities.  If people do have a health issue already, then they often lack energy, which makes it difficult for them to believe they are capable ...

October is National Healthy Lung Month so lets discuss these vital organs. There are a number of factors that can affect our lung health. Smoking, of course! Genetics is one that is non-modifiable, but another significant risk factor is exposure to various toxins including air pollution, radon gas and asbestos. If you want information on asbestos and lung cancer, please visit www.mesothelioma.com . Lung cancer isn't the only disease that can afflict these organs, there is also asthma, COPD, and various viruses that can infect the lungs. The lungs are critical to our health because they help us breathe.   So here are some things you can do to maintain healthy lung function: 1. Don't smoke or quit smoking. You have to know that the worst thing you can do for your lungs is smoke.  In fact, smoking is about the worst thing you can do for every cell in your body period. Also try to avoid second hand smoke as much as possible. 2. Exercise. Regular ...

Another Monday another work week.  Need some excitement?  Maybe you should start reading... A few months ago my neighbour gave me a novel to read called The Outlander .  Little did I know that its a cult classic that is part of a series, and already a television version has been produced from it. I also didn't know that its considered, um, erotic fiction.  Of course, I figured that out some ways into it, but as the beginning I saw it as historical fiction, which I love, with magical realism (time travel).  Whatever you want to call it, it is definitely entertaining, and I am now hooked and wanting to see how the story progresses, so I may have to pick up the sequels. Also, since I jumped on the 50 Shades bandwagon last year, I gave in to temptation and picked up Grey , the 4th book which looks at things from the other character's perspective.      Now, as I mentioned before, while all the attention goes to the smut in these books, ...

It was only a 4 day week and I am still saying TGIF!! Getting the girls out of the house in the mornings is about as much fun as a root canal these days.  By the time I drop them at school I am in need of a valium-laced tequila shot...or 3! All of life's daily hassles are one of many reasons why we all need a few guilty pleasures.  HGTV shows are one of mine. The House Hunters shows have long been a favorite, however, while I continue to watch and love International House Hunters, the U.S. version has gotten old for me.  Too many of the folks featured are materialistic idiots with an overblown sense of entitlement.  Why a single person or couple needs 2,500 square feet of living space I will never know.  Why those with almost no money refuse to settle for anything less than granite counter tops and hardwood floors is beyond me.  And my favorite is people who want to live in urban centres but are appalled by the idea of having neighbours within site...

I am sure you have heard of the new pill that is being called the "Female Viagra". As a therapist, I do a whole lot of sex counselling with my clients.  Its an issue for couples dealing with infertility and those who are not.  In fact, apparently the three top reasons for divorce are: (1) Sex, (2) Parenting, and (3) Money. As I've mentioned before, the myth is that all men have insatiable libidos and women are cold and disinterested in sex.  This is totally untrue! I have counselling so many couples where it is the woman who has a greater sex drive than the man.  I have also discussed previously on this blog that men often experience andropause, physical and emotional changes akin to those women experience during menopause, due to age-related drops in hormones.  In addition, some men never have a really high libido. Low libido due to hormonal changes/aging, however, is not usually the problem for couples, particularly those under the age of 40.  It...

The benefits of many, many, many, many, many supplements are overstated.  MANY! It is overwhelming to go into a health food store and walk down the aisles packed with products promising to change your health/body/life, and know which ones are worth spending on and which ones are totally bogus.  Many are a total waste of money, many are still unproven, but a few are gems. I am a big fan of probiotics.  The science and research behind them is sound, which is what matters to me.  They promote healthy digestion and absorption of nutrients, bowel function, weight management and immunity.  Most of us can use some help on all these fronts! Renew Life sent me a 10 day trial pack to take their 10-day challenge.  I really didn't expect anything because I was already taking probiotics and didn't think anything would really make a noticeable difference in such a short period of time.  To my surprise, however, by day 3, my pipes were definitely moving more ...

  In Canada we're all a little thankful this morning...that its not Monday!  What can be bad about a 4 day work week?? Another thing I am thankful for is the glorious weather we are having.  My favorite kind of weather: sunny, mild and absolutely delightful. We had a great long weekend that was pretty low key, and didn't actually involve a traditional Thanksgiving celebration.  Saturday and Sunday were busy with activities and errands, and Adam and I took the girls while we voted in the advanced polls, but yesterday we went, along with my brother and his family, to Whittamore's Farm so the kids could run around and enjoy the festivities.  The weather couldn't have been more perfect but the farm was more like a zoo...it was so busy! The line up to get in was an hour long!! Later in the day we took the girls, and one of Big A's friends to the park and then had her over for dinner. Giving thanks, for some reason, seems to be a tough practice to inst...

  I hear about my clients' trauma and misfortune all the time, from abuse, neglect and betrayal to accidents, illnesses and loss of parents and children.  There is so much suffering in this world, and I admit I sometimes get overwhelmed by it. As I alluded to a few days ago, the past few weeks have been particularly tough because along with clients presenting with horrific experiences that break my heart, a guy I went to highschool with lost his 18 month old son.  He died in his sleep.  For no known reason.  WTF? Tales of horror in the media too, from the 3 siblings and their grandfather killed by a drunk driver in the area on a Sunday afternoon, to gun massacres in the U.S. and the ongoing refugee crisis overseas.  In the middle of my short spin session last Saturday, alone, in the dark with just a dim flashlight, I suddenly burst into tears.  Thoughts of all these victims - particularly my highschool friend and his family - whirled through ...

If you are a health foodie than you already know that chia seeds are nutrition bombs, full of calcium, fibre and omega 3s, and that probiotics are critical to gut health and confer many other health benefits too.  So you will be excited to know you can now get chia seeds with added probiotics! I was sent a bag of these gems from Prana  to sample recently and they've fab.  They are organic, non-GMO and certified gluten-free.  They contain 2 probiotic strains: Lactobacillus helveticus LAFTI L10 & Lactobacillus helveticus Rosell-52 ND and are made by a Quebec company (currently products are only available in Canada).  This product is already available in stores, in fact, I saw it on the shelf of my local Loblaws store just this past weekend! Why bother buying chia with added probiotics instead of just regular chia and popping a probiotics capsule? My first thought is that this is perfect for kids who usually aren't able to swallow capsules.  Add some...

This simple bean salad is quick and easy to make and super yummy.  I don't like bean salads in an oily vinaigrette, for some reason, which is why I rarely would get it from a grocery store or restaurant.  But you already know I'm not a big oil fan.  I would much rather get my healthy fats from whole foods that add a lot more flavour, like nuts or avocado.  In this case, you could definitely add diced avocado, but I didn't since this was for a dinner at my in-laws and most of Adam's family hates avocado.  I also kept it mild because they don't like spicy food, but you could definitely add some kick with a jalapeno pepper, if you want.  Honestly, I think beans are one of the most underrated healthy foods. This is also an inexpensive dish too, and a generous amount so its perfect for a pot-luck or party. Tex Mex Bean Salad 2 cans red kidney beans, drained and rinsed 1 can black beans, drained and rinsed 2 cups frozen corn, thawed 1/4 cup cider v...

Am I an extremist about nutrition? Well extremism is all relative! I eat all food groups, I don't follow any type of diet and I eat a wide array of things.  The only things I really try my best to exclude are added sugars and refined flours/grains, as well as trans fats.  Frankly these are habits WE SHOULD ALL BE DOING.  The only reason this may seem extreme to some people is that the BAD (basic American diet) is so full of this crap. Now perhaps I am extreme because I have eliminated this stuff from my diet - well, mostly anyways - rather than 'cut down' but I'll bet most people who have 'cut back' on this stuff still eat too much.  I don't cook or bake with sugar at all anymore.  I exclusively use stevia, xylitol, erythritol and coconut sugar.  I use limited amounts of even maple syrup, molasses and honey because they still affect your blood sugar the same way white sugar does.  Brown sugar is no better than white as its just white with...

Its Monday. Its morning.  What could be better? A fresh start! I have long been a fan of Carla Birnberg , a blogger, author, speaker, mom and wife, who is also a fitness professional.  Unlike most health and fitness blogs though, hers is really more philosophical musings about life that many of us can relate to.  She's smart, daring and complex and I love reading her posts. She recently published a book called What You Can When You Can, which is based on the notion that no one should strive for perfection with their lifestyle (which doesn't exist anyways), but instead, aim to do your best in each situation that you find yourself in.  This is very consistent with research that the more flexible you are, the more likely you are to be successful with your efforts.  Its often our black and white thinking (oh no, I ate a cookie and blew my diet, so I guess it doesn't matter if I eat the whole bag), that stops us for achieving our goals. Yoni Freedhoff, an...

    From Wednesday onward, this week has been my paradise: sunny and just cool enough for long pants.  Hello jeans, I missed you so!!!  I love autumn: the colours, smells, and, of course, flavours. I just wish it lasted longer.  Torontonians know we basically have two seasons: winter and summer, with two tiny little transitional periods called fall and spring. While the temperatures may be cooling, that doesn't mean you need to start hiding under blankets sipping hot toddies and fueling up with heavy comfort food.  This time of year is full of opportunities for health and fitness if you look for it. Now that the stifling heat and humidity is gone, its a perfect time to take a walk, go cycling, go for a hike, get outside and go apple picking, check out a farmer's market, or explore the country side. This is also the time of year when all sorts of scrumptious produce are at their peak.  You know I love apples!!!  Just one of th...

  I am a total science nerd that loves playing around in the kitchen.  I guess that's why I love finding healthier alternatives to conventional recipes...its fun and games to me, and you literally get to have your cake and eat it too! For me cooking and baking is both art and science and I love it. I always have, and have been whipping up all sorts of treats since I was about 5 years old. Because of my fascination with cooking and baking science, I had to try using aquafaba the moment I heard about it.  If you are vegan than you are probably at least familiar with what it is: the liquid from canned chickpeas that can be used as a substitute for egg whites. After baking up some of my Healthy Chocolate Chip Blondies , I took the reserved chickpea liquid and got to work.  I thought I might have to whip it for a super long time so literally took the bowl and beaters and sat in front of the television, but to my surprise, it thickened rather quickly! Now,...