Archive for the ‘Mind & Spirit’ Category

I recently learned that March isn't only Nutrition Month, it's also National Sleep Awareness Month. What two better way to get your health on track than eating properly and getting a good night's sleep? Throw proper hydration and daily walks into the mix and I'll be the healthiest version of me!

Little feels as good as waking up after a great night's sleep.

5 tips for a good night's sleep
1. Invest in a good pillow
Seriously. Do not skimp in this department. Take your time, research the best type of pillows for the way you sleep (on your front, side or back) and buy something from a reputable brand that's of good quality. Our spine and neck are tender areas, and ones we need to protect. A good pillow will help keep your body comfortable, helping you drift off to the perfect slumber.

2. Don't let your dog sleep on the bed
Especially if she weighs over 60 lbs! Now this can be a source of contention between me and my partner. He often invites Scout on to our bed, but I usually wake up frustrated because her body heat raises my temperature ten fold, and she usually sprawls herself out across my legs. Now I put my foot down: Scout can come up while we're reading in bed, but once it's time to turn off the lights she has to go to her own bed.

3. Simulate a black out
Draw your blinds tight, turn your alarm clock around to face the wall so you can't see the neon lights, and remove cellphones and computers from the room. You'd be surprised at how much those ityy bitty lights can disrupt your sleep.

4. Set a sleep schedule
They say going to bed and waking up around the same time every day is imperative to getting a good night's sleep. I didn't want to believe this, but I've tried it and I'm reporting back that it's true. A regular sleep schedule is way better for. Don't get me wrong, I'm not setting my watch to my sleep schedule ... and it can be quite difficult getting in bed at a reasonable hour on the weekends. But I'm now more conscious of my bedtime, and you know what? It's helped!

5. Stop hitting snooze
OK, this is really hard for me to do. I hit snooze way too many times. What kind of sleep is that? Waking up every nine minutes to the horrible sound of the alarm clock is just painful. Hitting the snooze button usually causes me to oversleep. I vow, here and now, to either set my alarm for 20 minutes later, or just get out of bed when the alarm tells me to.

Do you usually get a good night's sleep?

My Four Best Fruits!

As I forge ahead in the Canadian Living 6-Week Slim Down, I'm discovering fruits (ie., goji berries) that I've seldom included in my diet - and rediscovering old favourites that haven't made an appearance in my kitchen in a long time.

Last week I enjoyed a mouthful of fresh blueberries and the taste brought me right back to late summer at the cottage when I was a teen. My mom would toss us kids a bunch of baskets, pile us into the car and off we'd go to pick our own. They're just as delicious all these years later. But why is it they rarely end up in my shopping cart - especially considering how good they are for you.

Fruits are essential to our health, our resident registered dietitian Cara Rosenbloom reminded me recently. They're bursting with all manner of vitamins, they fill you up and many fruits are incredible sources of antioxidants, which can beef up the immune system and help prevent disease.

Here are the four fruits I've been eating in the last month and why they're good for you:

Apple:
• This easy-to-pack fruit contains antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. For maximum flavour, don't peel your apple.

Blueberry
• Blueberries are No. 1 in antioxidant activity compared to 60 other fresh fruits and vegetables. They may help lower the risk of developing Parkinson's and Alzheimer's.
(Another advantage of buying blueberries: they freeze well.) Check out one of our Tested Til Perfect Blueberry Recipes.

Goji berry
• Goji berries are a nutrient powerhouse, containing six vitamins, 21 minerals and a host of antioxidants. Some health experts believe goji berries can help prevent diabetes.

Orange
• This citrus fruit is a good source of folate, an important vitamin for pregnant women (not that I'm too concerned about that at this stage of life) and it may lower triglyceride and blood cholesterol levels (the latter IS important to me!)

For the complete story on fruits and what they can do for your health, read Cara Rosenbloom's article The top 25 healthy fruits.

What fruits are you including in your 6-Week Slim Down?

Laugh those pounds away!

So, it's the final stretch of our 6-Week Slim Down, and I'm walking along at a fairly brisk pace with my pal Donna, my heart beating fresh cool wintry air into my lungs, when my walking companion suddenly launches into one of her famous monologues. (She should be on the stage.)

"You know Susan," says Donna between energetic puffs, "I know the secret to losing weight. In fact, I should appear on the Ellen show as her guest fitness expert. I've just figured it all out."

I look sideways, inhale, try to stop grinning too widely, brace myself and wait to hear what she has to say.

I share with you three interesting takes on losing weight (and I bet dollars to donuts you've never heard these ones before):

1. "Visualization: Don't hold back. The melba toast crackers are actually loaves of French bread, the kind that is chewy on the inside and crusty on the outside. The water flowing from your tap. No, not water. Champagne from France. Oh, you don't feel like champagne? Fine, pop, then."

2. "Duct tape: I'm always amazed at the things you can do with duct tape. Make a dress, repair footwear, tape your mouth shut. I like to leave a small hole in it for a straw so I can still drink my water. Er, champagne, that is."

3." Breathe in, breathe out. No, not yoga. I like to stand outside a bakery, any bakery really, and just breathe in the fumes from the outside air vent. Do not under any circumstance walk inside the store and make a purchase. That is against the rules."

Half-way into our 40-minute speed-walk I am doubled over with laughter after listening to what I'm certain will form the basis of an upcoming best-seller called "Diets by Donna." And then it hit home: Of course, that's the key to exercise for me - fun, a bit of humour, enjoying the moment.

So I've resolved from now on to ensure there's a dose of laughter into each and every workout.

Of course, I'm by no means the first person to suggest that tickling the funny-bone of weight-loss is a healthy matter. Wasn't it Mae West who said: " I never worry about diets.  The only carrots that interest me are the number you get in a diamond."

Be serious about your health, but that doesn't mean you can't have fun while you're losing weight!

Here are my 5 favourite diet jokes to give you a boost:

If you don't have a Donna in your life, try one of these on for size when you need a little levity during your workout:

1. "When we lose twenty pounds...we may be losing the twenty best pounds we have!  We may be losing the pounds that contain our genius, our humanity, our love and honesty." - Woody Allen

2. "Inside some of us is a thin person struggling to get out, but they can usually be sedated with a few pieces of chocolate cake." - Author Unknown

3. "Avoid any diet that discourages the use of hot fudge." - Don Kardong

4. "I've been on a diet for two weeks and all I've lost is fourteen days." - Totie Fields

5. "I'm on a seafood diet.  I see food and I eat it." - Author Unknown

My own (serious) update: I'm down 1.3 lbs this week. A little weight-loss, a lot of laughter...it's working for me.

How's your Slim Down going?

Do you make new year's resolutions? Will you be making any this year? I rarely do, but this year I've decided to commit to taking my dog out for longer walks, no matter what the weather is like. We'll both benefit from that. Perhaps you're looking for some inspiration for your new year's resolutions. Find a list below of the top 5 new year's resolutions for 2012!

2012 will be the year of the long dog walk! It'll be good for me and my pooch.

1. Quit smoking
Health Canada estimates that smoking is related to over two dozen diseases and conditions. It is also the leading causes of preventable deaths. There's no time like the present to give up this addictive habit. Here are some tips on how to quit smoking.

2. Go on a half hour walk every day
Dr. Mike Evans got a lot of attention last week for his clever YouTube video called 23 and 1/2 hours: What's the single best thing we can do for our health? And do you want to know what that single best thing is? It's so simple! It was in front of our faces all along! Go on a half hour walk every single day.

In his video, Dr. Evans lists the myriad of health benefits walking has, including a reduced chance of dimentia and Alzheimer's by 50 per cent, reduction in anxiety by 48 per cent, reduced symptoms of depression by 30 per cent, and is the number one treatment for fatigue. Pretty amazing, right? His video is a must-see. You can watch it here.

3. Cut back on your sodium intake
Us Canadians consume over 3,400 mg of sodium a day, and that is more than double the amount we need. Too much sodium can lead to high blood pressure, risk of stroke, kidney disease and heart disease. Now's the time to cut back on your sodium intake. One easy way is to reduce the amount of processed food you eat, where, according to Health Canada, more than 75 per cent of the sodium we consume is found.

4. Wean yourself off relationships with toxic friends
Toxic relationships do nothing but make you feel bad about yourself, and who needs that? Put your own personal health first and start spending less time with the people who make you miserable, and more time with the people who make you feel happy and loved.

5. Join our 6-Week Slim-Down
Start the new year off right with Canadian Living's 6-Week Slim-Down program. You'll get weight loss advice, nutrition tips, fun workout videos and healthy recipes delivered to your inbox every Monday for six week! Plus, you could win a fabulous prize pack containing $100 in President's Choice gift cards, $100 worth of President's Choice Blue Menu products and a Nike+ SportBand valued at $80, simply by signing up. Take charge of your health and sign up today.

What's your new year's resolution?

Fitting exercise into your day is possible. Trust me! I learned from Julia James, a certified life coach out in Vancouver, B.C. Her best tip? Ditch your preconceived notion of exercise and do a little self exploration to find a type of fitness that works for you. Read on for more great ways to prioritize and make fitness fit!

Feeling like there aren't enough hours in the day?

1. Though exercise is incredibly important, many women find their lives too hectic to fit it in. How would you advise them to make room for physical activity?

We often have preconceived notion of what exercise should be. Many women think they have to take a class or work out at the gym for an hour three times a week, and when they can't fit that into their schedule they feel like a failure. I recommend you let go of this ideal for a moment and check in with yourself: What kind of movement brings you joy? Once you reconnect with the joy of movement, you will naturally want to do a little more each week.

2. How can regular physical activity contribute to a balanced life?

Our bodies naturally want to move. We are simply not designed for the sedentary lifestyle most of us lead. Moving our bodies in the ways we enjoy most helps us relax and recharge. When we are relaxed and energized we feel more balanced and happier.

3. How do you recommend busy women determine what's important to them?

Make sure you put yourself and your well-being at the top of your priority list. Ask yourself: What brings me joy? What makes me feel energized? What helps me relax? And then do at least one of these activities every day.

Putting yourself at the top of your list means letting go of other things that are less important. Take a careful look at your priorities and let go of the things that don't really matter or can easily be done by someone else.

4. What are some ways women can abandon the guilt they feel when spending time doing something that's important to them (and, say, leaving dinner to the kids and husband; leaving work on time; hiring a babysitter for the evening)?

When you take care of yourself you are doing everyone a huge favour. Your family, boss and colleagues all benefit from you being at your best. If it is hard for you to set boundaries and say no, remember that you are not only doing it for yourself, but for them.

5. Have you found that women find a sense of relief when they start considering themselves a priority?

Women who consider themselves a priority have accomplished a tremendous shift. They not only feel a sense of relief but also a sense of joy. They have shifted away from feeling resentful and frustrated and are now feeling more energized and happy. Magically their husbands, kids and colleagues also feel happier.

Women who have created this shift in their lives realize how much their mood influences other people's well-being. They know taking care of themselves means taking care of everyone.

Thanks, Julia!

How do you fit fitness into your life?

EdgeWalk at the CN Tower - opening today! Here's your sneak peek...

Out of the entire team here at Canadian Living, I’d probably rank dead last in the “daredevil” stakes. As somebody whose idea of a big risk is whether or not to get the hairdresser to give me “steps” a la J.P. Arencibia, I’d definitely be the last one to take up the new EdgeWalk challenge at the CN Tower.

Which is why I absolutely HAD to do it.

Exactly seven months ago today, I kicked a six-year, half-pack-a-day smoking habit cold turkey - easily one of the most liberating experiences of my life. I didn’t realize until I actually stopped smoking exactly how much it was holding me back, whether it was having to bundle up before venturing out for a puff in the middle of a February blizzard, to being self-conscious about that nasty stale smell of cigarette smoke. By butting out for good, I actually felt free for the first time in ages, and felt ready to tackle just about anything.

Except for heights.

We’re talking a debilitating fear of heights, here. As in, unable-to-go-beyond-the-third-rung-of-a-stepladder without a massive attack of the shakes.

From the vantage point afforded by my regular nosebleed seats at Blue Jays games earlier this season, I’d followed the two-month construction of EdgeWalk with grim fascination. Looming over the Rogers Centre, the new 1.5 metre-wide metal grille walkway circling the CN Tower directly above the 360 restaurant makes the Tower’s acclaimed Glass Floor seem like a cakewalk in comparison. I mean, it's JUST a grille - there's no handrail, and certainly not any 2.5-inch thick glass floor... Just two relatively thin cables linking you to an overhead track, and the aforementioned galvanized steel grille, through which you can watch the cityscape unfold nearly a third of a kilometre beneath your feet. It's enough to give you an unwanted second taste of the 360’s (admittedly rather lovely) prix fixe menu.

But, remembering how liberated I'd felt after cutting out the cancer sticks, I knew deep down that the best way to fight this fear of heights was to confront it head-on. With palms sweating, I clicked the "Send" button and fired off my RSVP for the EdgeWalk media preview.

There was no backing down now.

D-day. Look up... Look waaaaaaaaay up.

Friday - my date with destiny - came around suspiciously quickly (proof, if any be needed, that time doesn't just fly when you're having fun). I showed up to the EdgeWalk Basecamp at the CN Tower Visitors' Centre as scheduled, expecting to meet a team of trembling journalists representing newspapers, magazines, websites and TV programs from around the world. Ever since RSVP'ing, I'd taken great comfort imagining there'd be someone else in the media scrum who'd be in far worse shape than me. You know, the type of person who'd collapse in a weeping heap as the elevator soared skyward (or something equally dramatic and as reassuringly cowardly).

That wasn't to be. In a cruel twist of fate, the others had either backed out or rescheduled at the last minute, and it was just going to be me taking that elevator ride. On my own.

If anyone was collapsing in a weeping heap, it was going to be me.

Basecamp: the beginning of your EdgeWalk experience.

The first thing you'll see at Basecamp is an impressive live weather display that constantly tracks environmental conditions. With the Tower serving as Toronto's unofficial lightning rod, it's obvious that electrical storms are a real concern, as are high winds - although it's not necessarily the risk that you'll be swept off of the platform that they're worried about. Instead, it's a matter of ensuring you're always able to hear your guide clearly, which can be a bit of a challenge when winds howl at a speed in excess of 55 mph.

No lightning? CHECK. Winds under 55 mph? CHECK. Apparently, we're good to go.

First stop in Basecamp: The jumpsuit fitting. (Although "fitting" is a bit of a misnomer, as you're about to see from my floodpants.) This sporty zippered number slips directly overtop of your clothes, and there's even a fetching cap should you feel so inclined. I'm told the cap is a popular (and sun-smart) option for the folically-challenged.

And you can file this under "Random But True": The temperature on EdgeWalk can be as much as 10-degrees colder than on the ground below, so chances are, even on the hottest day, you’ll be thankful for the jumpsuit.

High adrenaline calls for high fashion.

Just in case you were silly enough to wear stilettos, soft-soled shoes are provided. (Much nicer than the shoes at the bowling alley, I might add.)

OMG shoes!

...And finally, the all-important harness.

Suit, shoes... What am I forgetting? Ah yes, the all-important harness!

You know, it's funny the difference the proper gear can make. Even though this outfit isn't exactly a spandex unitard, it suddenly transformed me into a superhero. Feeling snug and safely strapped in with the final reassuring click of the harness buckles, it's like I became Spider-Man. I suddenly realized this wasn't just something I could do, but something I could actually have fun doing.

Ta-daaaa!

Once you've donned the three-part uniform, and been given a full inspection by three different staffers - one of whom will serve as your guide once you're "on the outside" - you're ready for that iconic, ear-popping elevator ride to EdgeWalk itself, a full 356 metres (that's 1,168 feet) above Toronto.

*insert big sigh here*

Before I go any further, I've got to give big props to my amazing guide, Brian. He trained for this gig at EdgeWalk's sister site, SkyWalk, in Auckland, New Zealand, and gave me the gentle nudges I needed when my Spidey Senses stopped tingling. Never pushy, Brian let me venture out onto that metal grille at my own pace, and merely showed me what I could achieve once I felt comfortable. Which ultimately included this...

"Hi Mom!"

Umm... I know, right?

YIKES.

Granted, that was taken 15 minutes into the 30-minute EdgeWalk, but it's a testament to how (relatively) safe I felt at that point, and how unexpectedly serene and breathtaking - and incredibly cathartic - the entire EdgeWalk experience can be. After those admittedly horrifying first few steps onto the grille, I simply stood still for a few moments and soaked up the barrier-free view of Toronto's harbourfront. It's absolutely stunning from this altitude, and the initial terror quickly gives way to a sense of wonder and awe. It's so easy to take your home for granted, but the unobstructed view from here gives you a fresh perspective on the real beauty of your surroundings; these buildings and places you see - without actually seeing - every day. From the fairytale romance of the Royal York to the engineering marvel of the Rogers Centre, I felt a real sense of pride in my city that helped calm those pesky frayed nerves.

Alas, no Jays game today... The Rogers Centre roof was closed anyhow.

The single scariest thing about EdgeWalk?

The wind.

Even though it was just registering 30 mph on the scanner at Basecamp, the wind hits you with like a ton of bricks as soon as you're on the west-facing side of the needle and makes each step feel like you're walking through molasses. It also creates a rather unsettling screech when it passes through the twin tracks that hold your two safety cables; an eerie sound that registers somewhere between a steam whistle and nails on a chalkboard, and for some reason, was as scary to me as actually looking down.

Everyone's allowed one "I'm the king of the world!" moment.

At the risk of sounding sappy, I can't tell you how proud I am of what I'd accomplished on EdgeWalk. Although I'd still never call myself an adrenaline junkie, I'd managed to reign in my fear of heights to the point where I could actually enjoy this experience, and can't recommend it highly enough. In fact, I might just see you there - I'm already planning a second attempt later this summer...

Will you be taking the EdgeWalk challenge?

Here's what you'll need to know:

* EdgeWalk operates seasonally from May to October (except during electrical storms and winds in excess of 55 mph).

* The duration of the walk is 20-30 minutes (not including briefing).

* Tickets are $175 per person, which includes complimentary keepsake video, photos and certificate of achievement, as well as "Total Tower" access to the CN Tower Look Out, Glass Floor and Sky Pod levels.

* For more information on EdgeWalk or to request a booking, call 1-855-553-3833 (in Toronto, call 416-601-3833) or visit the EdgeWalk website at www.edgewalkcntower.ca.

At times, we all find it hard to love ourselves due to tiny imperfections. Generally the source of our un-satisfaction is our weight, and when we're fixating on flabby arms, breasts that are too small, a flat butt or a larger midsection, it doesn't do good things for our self-esteem.

How to love who you are
I read an incredibly inspiring blog post today over at Curvy Girl Guide, a blog written by women who are learning to embrace their curves and love who they are. Yesterday's post was by Audrey. She shared her story about how she used to hide her weight from even her husband, but through talking to some of her friends she learned how to be comfortable with her body.

Audrey says:

When we refuse to talk about weight, when we keep it hidden, tucked away in our closed-door bathrooms and doctors’ charts, it takes on a life of its own.  Like a parasite burrowing into the flesh of its host, laying eggs and multiplying until it eats away everything that matters.

Our bodies shouldn’t be a source of shame. Our bodies are strong. Our bodies give life. Our bodies provide nourishment and comfort and pleasure. Our bodies are not shameful. Our bodies are beautiful.

Pretty powerful stuff. Head on over to Curvy Girl Guide to check out what they're doing.

Do you love your body?

Today is Blue Monday. A day where all my worries and fears are supposed to culminate, leaving me feeling the lowest I've ever felt. Today, I'm told, the weather will depress me, I'll feel totally stressed out because of Christmas-time debt and I'll feel horribly guilty that I haven't kept my New Year's resolutions.

But you know what?
• I like the snow
• I'm working on building my finances back up
• One cookie in the middle of the week isn't enough to derail my resolution to not eat sweets throughout the week - it was just a bump in the road!

Tricks for getting to sleep: Yes, it's true. From a real ND, too.

You know when you're tossing and turning and you just know you're doomed. Sleep will not find you! I hate that. And it seems to happen to me more this time of year when I'm a little stressed with the upcoming holiday season.

Yesterday I posted Dr. Elvis Ali, ND, Natural Health Educator at Swiss Natural™, 9 tips on how to get a good night's sleep. Today, I'm sharing his top tips for getting to sleep when a glass of warm milk just doesn't seem to cut it.

7 Ways to Get to Sleep
1. Get out of bed if you can't fall asleep; however, ensure to avoid as much light as possible. Try and do something that will help relax you until you feel sleepy.

2. Make sure the room is properly ventilated.

3. Practice visualization by focusing on positive thoughts and try full body relaxation, beginning at your toes and working up to your head. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep.

4. Have a small snack like turkey since it contains tryptophan, a major building block for making serotonin, a neurotransmitter, which can help you relax.

5. Do deep breathing exercises to calm down.

6. Try gentle slow stretching to get your body to slow down and feel good.

7. Try a natural remedy such as Solutions™ Sleep – a synergistic combination of herbs (passion flower, lemon balm, hops and valerian) to help you get to sleep and stay asleep longer.

What do you do when you can't fall asleep?

A good night's sleep during the holiday season: Is it possible?

When even the slightest thought of the holidays pops into my mind, my shoulders tense up and I slightly dread the upcoming season. Don't get me wrong, I love Christmas. But there's a lot about it that stresses me right out. A turkey dinner for 22 people at my dad's house, for starters. Or sweating while standing in line in an awful shopping mall, about to put yet another charge on my credit card. It's often at this time of year I become restless and my sleep patterns get a bit disturbed.

Below, Dr. Elvis Ali, ND, Natural Health Educator at Swiss Natural™, shares his tips for getting a good night's sleep over the stressful holiday season.

Dr. Ali's 9 Expert Tips for Getting a Good Night's Sleep

1. Avoid naps during the day since your body may not be as tired when you try to sleep at night.

2. Keep a regular routine/schedule by going to bed and waking up at the same time everyday. It will help program your body to sleep at the same time each day.

3. Room atmosphere. Keep your room dark and at a comfortable temperature, along with comfortable pillows and bed.

4. Do not have large meals or eat stimulating foods within three hours of trying to fall asleep. If your foods are not properly digested it may cause heartburn. Drinking too many fluids within two hours before bed should be avoided since it can cause you to get up to urinate.

5. Avoid all stimulants such as caffeine and nicotine in cigarettes. Caffeinated products include coffee, non-herbal teas and some carbonated drinks.

6. Do not engage in vigorous exercise within three hours of trying to fall asleep because it raises the heart rate.

7. Stress can stimulate your nervous system. It’s best to make a list of your concerns to give your mind a rest while you’re sleeping. The list will be there for you when you wake up so there is no chance you’ll forget anything.

8. Get outdoors everyday to ensure you get fresh air and sun when possible. It can help your body’s natural sleep/night cycle.

9. Try to avoid watching TV, using the phone or computer in bed. By reducing these activities your body will begin to associate your bed with sleep.

Come back tomorrow to find Dr. Ali's advice for getting to sleep when nothing else seems to work.

Do you have trouble sleeping when you're stressed out?