Coffee… slippery slope?

Let me start by noting how nice it was to take some holidays these past few weeks. Port Renfrew and Kelowna were pure bliss. Unfortunately I missed out on posting last Wednesday~ but the rest, reading and disconnect from the internet has worked wonders on my physical and mental health. Much happier for it.

Back to today’s post.

I have a bit of a confession to make – coffee has sneaked its way back into my life… and after a great deal of thought, I have decided its here to stay for now. Posting about it is part of being at peace with this decision. Maybe it’s the desk job, shift work or the sentimental feeling it adds to Sunday brunch…

In the beginning of this health transformation it was necessary to remove a wide range of products and substances from my diet, so that I could narrow down the ways in which my body (digestive system) reacted to food.  As part of this big change I decided to let go of dairy, meat, processed foods and that double double that was wreaking havoc on my daily energy. Giving it up was really important for identifying how it might be triggering anxiety and stomach discomfort.

Today I feel more prepared to understand what works, what doesn’t – and above all how I am going to feel. Bringing coffee back has looked different than my essay writing days in the library. It’s not everyday, three times a day. Also skipping the sugar and complimenting it with almond milk as opposed to half and half cream makes quite the difference… oh and great tasting coffee really matters. Yes coffee is acidic ~ and because of this I have to monitor how it affects my overall balance. I also need good hydration, plenty of greens and fresh juice to invite alkalinity.

Did I just spend the whole post justifying this to you ~ or to myself? My intention is to be true to this journey… and part of that is sharing how my relationships with food and in this case caffeine are constantly evolving. The biggest lesson I have taken from books and past conversations is that dietary choices and understandings of overall health are constantly in transition. The bottom line being… how do you feel? Is this working?

What are your thoughts? Tea versus coffee? Sentimentality or dependency? As always I love to hear from you.

~B

Healthy GPA

Its November and my mind is building to-do lists while my body is feeling angst~ it’s as if I’m still in the midst of attending university.  Whatever this physiological response it reminded me of times when good nutrition, sleep and exercise not only saved my butt but also improved my GPA.  With that notion, I will take this week to share some tips with you.  Ironically I have just arrived home from 9 hours work and a hot yoga class – now at 10pm I’ll be up a little later to compile Wednesday’s blog post (reminiscent of late library nights & last minute assignments).  Student or not more holistic living will make it WAY easier to tackle all those obligations and priorities, while still leaving you enough energy to do what you love.

End of semester mayhem means less sleep, more stress and the big possibility of getting sick.  Illness durin- the time of midterms or finals results in serious writers block and endless hours of catch up sleep.  As students we fail to properly prepare ourselves for the stresses of University~ the good majority turn to unhealthy foods, excess caffeine and all-nighters in a quest to complete it all.  The quality of our work becomes worse and worse as we exhaust every ounce of energy – later confused as to our exhaustion, break downs or failing grades.

My first tip is to be conscious. Pay attention to your diet, sleep patterns, energy levels, exercise habits and thoughts.  For the first two years I paid so much attention to lectures and assignments that I had completed neglected to note my physiological self.  Regardless of late night study sessions, perfect attendance and weeks in the library my grades remained mediocre.  The transition to a new dietary lifestyle forced me to be increasingly aware of what I was consuming, when I was hungry and how I was feeling overall.  Suddenly this consciousness allowed me to notice different tools at my disposal that would make me a better student ~it all clicked.

food & drink.  Highly processed foods wreak havoc on your digestive system – quickly depleting the small amounts of energy you have stored in order to break down the foods you’re consuming.  This doesn’t sound like nutrition? instead malnutrition.

• If you need to stick with coffee try to keep the number of cups to a minimum.  Then eliminate any soft drinks (pop, vitamin water, juice) as they are all full of sugars that will cause a spike in blood sugar followed by the deadly crash.  Of course herbal teas are your best bet and you can pack them from home to save some $$.  Whatever beverage you choose be sure to also hydrate with water ALL DAY LONG.
• It really helps to incorporate one salad into your day – or a vegetarian wrap filled with simple ingredients.  Be cautious of store bought salad dressings as many are packed with processed ingredients.  Greens are essential for preparing your body to absorb the nutrients from other foods.  If you have access to green juices or smoothies they will boost your energy levels and ability to focus.
• Snack, frequently.  Nothing is worse than peeling yourself away from the laptop only to realize that you have gone eight hours without any food or drink.  At that point you opt to find the biggest meal possible, which is immediately followed by a food coma.  Returning to the library after something like that is near impossible.  For those days when you start at 8am and stay till midnight – be sure to eat frequently, walk around and hydrate hydrate hydrate.
• Be a smart consumer.  As a student I was never good at packing lunches.  Luckily Universities have come a long way in providing at least some vendors with healthy choices ~ I suggest getting to know your options on campus so that you can make wise dietary decisions.  You may have to wander across campus to get food, which becomes the perfect excuse to take a break and get some fresh air.  Sometimes healthier options are more expensive – but its worth the few extra dollars when you start to excel at your original investment.

Use apps like Urban Spoon to find great health food restaurants – Like my veggie burger treat above found at Kale Eatery… Yum yum yum!

exercise.  As a third and fourth year student there is no such thing as ‘free time’ but I started to learn that it is important to account for some ‘me time’.  This took the form of either going to work or working out.  The way I see it if I’m at a job or out for a run I’m not technically procrastinating but rather fulfilling other obligations, therefore relieving any guilt that may be associated with not reading.  Regular breaks for exercise or social interaction are going to give you more resources and capabilities for dealing with the difficult tasks at hand.  We can only handle so much library time before the silence makes us crazy.  A little meditation could also go a very long way by silencing any of those stressful thoughts!

sleep.  Without it productivity is pathetic.  No amount of coffee will make up for the fact that you only managed 3 hrs of rest last night.  I’ll admit to experiencing a few sleepless nights – but those did not contribute to my best work.  I was most capable when I managed at least 7 hrs sleep – because it prepared me both physically and mentally for the work ahead.  Any prof will tell you… ‘get adequate rest if you expect to do well on this exam’.

Becoming aware of the above variables made me more selective, organized and energized as a student.  With the pressures of third and fourth year I felt adequately prepared to excel on my assignments and in classes.  Taking notice of how I felt really made it easier to take care of myself and in turn gave me the confidence, energy and resources necessary to lift that GPA.

Here are some yummy recipes I came across this week courtesy of three fav food blogs: Moroccan Vegetable Tangine, Poppy-Seed Crusted Butternut Squash with Kale and Pomegranates, & Raw Cranberry Pie – In Mason Jar! ~ check them out.

A big part of me can’t wait to get back to the books.  I hope all of you take good care of yourselves as the pressure mounts.  Send me your feedback on any of these tips ~ would love to know how they are working for you.  To health and happiness amongst the stacks, on the third floor and especially outside that library.

~B

Outsmarting Stress

Good Morning,

This weeks post involves working on a healthy mind.  I just started a new job, and it’s far more ‘stressful’ than I was anticipating.  The planning, organizing, responsibility and pressure to succeed really got to me.  In the angst of being unsettled I somehow let this new found pressure take over my physical and mental health.  Just like that.

In her book Quantum Wellness, Kathy Freston makes one (of many) very good points that really stuck in my mind.  She writes that stress is something we create in our heads through practice of predicting what may or may not happen.  In other words we get ourselves worked up over future results we cannot truly know.  Freston suggests that instead of over analyzing our situations, we take small actions that together contribute to a change in outcome.  Talk about mind games.

Did you know that stress causes stomach aches, hair loss, digestive problems, exhaustion and so on?  The science behind this theory comes back to an alkaline imbalance, as stress creates acid in your system that works against balancing your pH levels.  As a person who formerly thrived on busyness this has been a very troubling discovery.  Ironically, I became a little panicked about trying to get rid of my stress… but turned to the pro’s for some guidance.

Here’s a short clip of Kris Carr’s take on stress:

Kris focuses on eating alkaline (plant-based diet), getting enough sleep and calming the mind  in order to both prevent and resolve the stress that contributes to low immunity and disease.  The key for me has been to find the resources necessary (like my health) to deal with obstacles before they become problematic in my head.  Of course this week I missed the prevention step and instead had to use food, meditation, laughter and sleep to resolve my stress.  Kris Carr’s Crazy Sexy Diet is a very resourceful handbook for prevention and recovery.

Well I started with a few notes:

• this is impossible to fix over night
• problems were here before me
• changes happen day by day
• I can eat well
• … practice meditation
• … exercise
• … sleep
• … ask for advice
• … try not to anticipate outcomes

Then I broke down these points and decided what to change.  Considering the extra pressures and physical labour brought on by the new role I took note of what I was eating and where I could improve.  I have decided to stick to 80%+ alkaline forming foods in order to accommodate my need for extra energy.  I’ll also be more diligent about drinking Vega in the morning in order to ensure plenty of nutrients for each day.  Lastly grains, vegan sweets and high glucose fruits will be in smaller doses this week to avoid sluggish afternoons.

{p.s. Coffee and I have been separated for about a year now, but if your feeling stressed and reaching for lattes it might be a good time to see if the two are connected… they definitely were for me}

In addition to my diet I made time before or after work to keep up with meditation and exercise.

At the end of my longest day I mustered up enough energy to create this yummy salad instead of reaching for dark chocolate.  This paired with 8 hrs sleep made me feel so much better!Nom nom nom ~ Here’s what I used:

• organic shredded carrots
• organic red cabbage
• Uncle George’s organic sprouts
• local Ontario tomatoes
• hemp seeds
• sultana raisins
• avocado, lime & almond milk dressing (just mix to desired texture & taste)

After day three of giving myself credit and paying closer attention to how I was feeling, I finally had a GOOD day at work The old me criticized my Mum for her eternal optimism and here I find myself doing the same.  I never imagined how connected our minds could be to our well being.  I guess to be health conscious means to consider not only food and exercise but also the nature of our thoughts.  While this has been a profound challenge for me, I am accepting it as an ongoing process away from ‘perfection’.

Optimism, laughter and good friends are also essential to get through tough times… and this week I wish more of mine were here!

A coffee ad… ironic I know but I love the message.

Whether it’s stress, disappointment or sadness ~ dig for resources and agency inside yourself to make small changes towards a better outcome.

peace and happiness,

~ B

 

“My friends, love is better than anger. Hope is better than fear. Optimism is better than despair. So let us be loving, hopeful and optimistic. And we’ll change the world.” – Jack Layton 1950-2011

 

 

Daily Zen

My alkaline lifestyle has changed the way I associate food with body image.  Today food for me has nothing to do with calorie counting or body weight, instead its about my energy levels and how I feel.  ~ I am taking the same approach to exercise.  Exercise is no longer about how I look or how many calories I’m burning, now its about how I feel physically/mentally & psychologically.  With this shift in consciousness my new motivation to exercise is maintaining happiness and health.

I love running but I needed something more diverse, and that’s when yoga came along.  Being a former gymnast I’m not really sure what took me so long to turn this leaf, regardless it has been the mind/body connection my exercise routine was lacking.  Now I’m working on practicing yoga or going for a run for at least 45 minutes each day ~ which to me is an attainable starting point.  Kris Carr suggests that we make exercise like brushing our teeth, meaning that it happens easily without question or hesitation.  I think she’s right, the stigmas and intimidation surrounding exercise make us resistant to confidently commit to a routine.  So pick something you have fun doing and make it happen before or after brushing your teeth, EVERYDAY. 

Yoga may not be the right fit for everyone, but if you’re interested many studios offer great first time student rates for a month unlimited.  Or you could try something different like aerial yoga in the picture right.  Asking about promotions is the perfect way to test the waters and find which type of exercise is right for you.  In Victoria, BC I would recommend Cadence Fitness – awesome instructors and out of the box classes = fun.

Location is key!  Pick a place near work, school or home that won’t be a pain to get to ~ this way you will have fewer excuses not to go!  In Montreal my yoga studio was a minute walk from home and I never found myself unmotivated to attend.

Admittedly I am far from mastering meditation, however the processes of learning have inspired me to keep attending yoga practice and calm my mind while moving my body.  Meditation practices are especially useful for dealing with anxiety and stress that all of us feel from time to time.  The practice of trying to turn off the mind is challenging and relaxing at the same time, and I recommend it to anyone… we could all use a few less thoughts.

Meditation has also opened my eyes to mindful eating ~ which involves being present at meal time and paying attention to tastes, thoughts and senses, in order to really appreciate food and create consciousness around my consumption.  This has been very eye opening as I was previously the fastest eater alive (a consequence of siblings who eat off your plate growing up).  Slowing down my eating and being mindful has helped my digestion and allowed me to enjoy food in a different way.

Get out there and find the right exercise routine for you.  If its short and fun you will be motivated to do it everyday!  While you’re at it pay attention to the mind/body/spirit, after all its one important connection.

*And for those of you still thinking about weight, when you’re eating whole foods and in a fun workout routine you will look and feel fantastic effortlessly… so breathe and let it go!

namaste.

- B