It may not feel like it just yet, but Spring is here!  Which means it’s time for Spring Cleaning!

I absolutely love this time of year and always look forward to the fresh, bright and uplifting energy of the season. When you take the time to do a little spring-cleaning, everything feels even better. The whole house feels lighter, cleaner, and brighter. Physical clutter creates mental clutter.  If you want more space to create a healthy, blissful and radiant life, it’s time to spring clean!

A physical detox is similar to spring-cleaning your house, you throw out the garbage (all the processed and chemical-laden foods), and clean out the filters (your body’s detoxification organs) so that you feel lighter, cleaner and full of energy.  To feel your best, don’t forget the emotional clutter too! Stress, anxiety, anger, resentment can have just as toxic of an impact on our body as the foods we eat.

Here’s a checklist to get you started.  If you’d like some support in this area check out my Mind & Body Detox to help you create a spring-cleaning routine you can return to every year

Your home:

• Pick 2 rooms that you feel require the most attention.  Often we try to do the whole house and end up feeling overwhelmed.
• Choose the areas where you spend a lot of time or which give you the most stress when you think about them
• Clean out your car!  We often forget and use our car as another storage area, but clutter is clutter, whether at home, car or office and will affect your ability to think clearly and create positive flow

Your body:

• Even if you don’t have a terrible diet, your body accumulate toxins from every day life – the pollutants in the air and water, chemicals and pesticides in our food, too much sugar, coffee, alcohol
• Over time the excess toxins build up in our body and we feel chronically tired and experience symptoms such as brain fog, irritability, skin problems and trouble sleeping
• A healthy detox supports your body by eliminating the toxic load so that your detoxification organs have a chance to rest and rejuvenate
• The healthiest detox is one where you maintain a clean diet for a period of at least 4 weeks; you can do longer if you’d like, but aim for 3 to 4 weeks at minimum.  Shorter cleanses are great, and can be done from time to time but at least once a year, commit to giving your body a ‘break’ for a longer period of time.
• In order to do that, it’s essential to eat well, this is not a time for fasting or juice-only cleansing.  Eat a healthy, clean diet and avoid the following:  coffee, processed sugar and flour products, alcohol, fast food, preservatives, dairy, red meat and pork.  Drink LOTS of water!  You can also choose to take a gentle cleansing product to further support your body’s natural process

A tip if you’re cutting out coffee:  gradually wean yourself over a period of 5-7 days, as caffeine withdrawal symptoms can very unpleasant depending on how much coffee or soda you currently drink.  First cut down to 1 cup a day by replacing any additional cups with black tea, then green tea, until you can eliminate the AM coffee.

Your relationships:

• Toxic relationships drain your energy, affect your mood and self esteem
• You don’t need to cut people out of your life, but do take an honest look at how you feel when you spend time with certain friends, co-workers or family members. Ask yourself if they are holding you back or supporting you in being truly happy and fulfilled
• One of my favorite quotes is from Oprah “surround yourself with people that lift you higher”
• Spend less time with the “nay-sayers” and “energy vampires” and more time with people who make you feel inspired, who are positive and optimistic
• Seek out mentors or coaches who stretch themselves, as this will also stretch you to go after your dreams and you will feel happier and more fulfilled as a result

Your career:

• De-clutter your physical space, including your desk, files, and computer desktop. You’ll your concentration and clear space for creativity
• Take stock of where you are in your career and where you want to be
• Identify pro-active ways to move towards your ultimate goal, whether it’s asking your boss for a new assignment, taking courses that will expand your qualifications or exploring new opportunities and business ideas

Above all else, keep in mind that this process isn’t meant to overwhelm you.  It’s not about changing your life overnight, but rather creating the space, lightness and energy for great health, abundance and bliss to flow into your life.

Wishing you a beautiful and vibrant spring.  Happy cleaning!

Live Fit.  Live Happy.

Victoria xx

I love salads. I try to eat a salad almost every day, either as a main meal for lunch or dinner or as a side to a cooked dish. Salads are one of the easiest ways to fill up on your daily servings of veggies, they’re super fast to make, crunchy, healthy and full of vitamins, minerals and enzymes.

But a salad every day can get boring, fast. Especially if you stick to the same two or three versions without switching things up. Luckily, there are so many ways to jazz up a salad, that the combinations are almost endless. Here are 7 ideas to get you started:

1. Alternate your main protein source

Your protein source can take a salad from a healthy appetizer to a balanced meal, and grilled chicken is definitely a good standby and a great source of protein. But don’t forget there are so many other options like grilled salmon or tuna, or vegetarian options like tofu, tempeh, chickpeas or beans. Not only will it provide variety for your taste buds, different sources of protein are a great way to ensure your body gets the broader range of nutrition.

2. Switch up your greens

This is one of the easiest ways to completely change up your salads. The greens you use as a base can change the entire taste and texture of your salad. If you find you’re always buying the same mixed greens or romaine, trying swapping one of those for a new variety each week, such as kale, spinach, and arugula.

3. Rotate your colors

Once you’ve selected your greens as a foundation it’s time to think about what goes into the salad. You may want to keep it simple with cucumber and tomatoes, or throw in a variety of veggies. Try to rotate a variety of bright colors, like red, orange and yellow peppers, carrots and beets.

4. Add a little texture

Sometimes a salad can feel a little…unsatisfying. If you’re craving something hearty, rich and full of texture that will really fill you up, you might not think that lettuce and vegetables are going to hit the spot, but it’s all about what you put in it. Add ingredients that like avocadoes, eggs, quinoa, or sweet potatoes. This is a great way to create a simple 1-dish meal that still contains some raw vegetables and good-for-you greens and is always very satisfying.

5. Sprinkle on some seeds

Seeds are another great to add texture to your salads, as well as plenty of fibre and heart healthy fats. Try hemp seeds (also a great source of protein), flax, chia, sunflower and pumpkin seeds, as a few examples. Always have some on hand so you can jazz up even the most basic salad and boost it’s nutrient content at the same time.

6. Nuts are not just an afternoon snack   

Nuts are another easy way to add healthy fats, texture and protein to your salad. Use a few different kinds in rotation so that you change up the flavor and prevent boredom, while also ensuring a variety of nutrients. Try walnuts, pecans, slivered almonds or pine nuts.

7. Add a little cheese

If you’re avoiding dairy for dietary or health reasons, you can use a substitute like rice cheese or skip this option altogether. However if you’re okay with a moderate amount of dairy then cheese like feta and parmigianno regianno can be a delicious addition to your salad. Buy organic when possible, and try sheep or goats milk based cheeses as they tend to be easier on the digestive system.

I hope this list has given you a lot of ideas. Don’t stress out about recipes – if you’re like me, recipes feel like you have to plan and have the perfect list of ingredients. Just make sure to keep a few of the above items in your kitchen and each day you can toss up your own creation. It’s fun, easy, fast and super delicious! You’ll never eat another boring salad again! 

Live Fit.  Live Happy.

Victoria xo

It’s that time of year again.  Cold and flu season is upon us.  Everywhere we turn people are getting sick or lining up for the flu shot.

So what can you do to protect yourself?  Whether you decide to get the flu shot or not, it’s important to remember that while it can protect us from a specific bacteria or virus, it doesn’t necessarily strengthen our overall immunity. I believe that a strong immune system is the most important foundation for staying healthy.  It demonstrates the amazing power and intelligence of your body to fight off whatever germs or viruses come your way.

There are many supplements out there that can help with immunity and it can be overwhelming (and expensive) to know which ones to take.  I did a post last year about the supplements I take and what I do if I feel a cold coming on, feel free to check it out if you want more ideas.

Here are my top 3 choices for a streamlined and simple foundation:

1. Vitamin D

Vitamin D used to be thought of as primarily an aid in calcium absorption. It is now recognized as a very important supplement in immune health.  Between 80-90% of the population is thought to be deficient so get your levels checked.

Vitamin D has been shown to increase our immunity to colds, prevent numerous types of cancers, and even play a role in the prevention of heart disease.  It’s been an integral part of holistic therapies for years, and has recently gained a lot of traction in the mainstream medical community as well.

Initial conservative RDI’s have increased from 400IU’s per day to 1000IU’s and many speculate that this may eventually be increased to 2000IU’s. Many holistic therapies use doses of up to 5000IU to treat deficiencies, especially during the winter months, so check with your doctor to see what dose is appropriate for you.

2. Probiotics

This is another non-negotiable supplement in my opinion.  Did you know that 80% of your immune system is in your gut?  Yet most North Americans experience compromised digestive health because of our diet and lifestyle, so this is definitely an area that could use a little boost with the right supplements.

So many aspects of our diet and lifestyle can destroy the “good bacteria” in our gut, including coffee, alcohol, antibiotics (including those in animal products we consume), processed foods, chemicals, artificial sweeteners, sugar, and stress, even the birth control pill.

I take a maintenance dose of probiotics all year round, and alternate brands or formulas every 3 months, as each product contains specific strains and this ensures you get a balanced intake of various strains.  If budget is a consideration or you simply don’t want to take supplements all year long you can cycle them 3-months on, 3-months off; or take them specifically at certain times of the year like during flu season, if you are traveling or after a course of antibiotic treatment.  For the purpose of building immunity, keep in mind that probiotic supplementation is about building up your digestive health, it doesn’t work at the onset of flu symptoms.

3. Vitamin C

The debate continues about the effectiveness of Vitamin C when it comes to cold prevention and decreasing cold symptoms, however numerous studies show the benefits of Vit C in protecting from immune system deficiencies, cardiovascular disease, as well as anti-aging and overall longevity.

Researchers are also finding that the ideal dosage may be higher than the recommended RDI, which is currently only 75-90mg per day.  It looks like a dose of at least 500mg per day may be optimal with a safe upper limit of about 2000mg per day.

it does play a role in overall health and it’s important to note that it is one of the important nutrients that our body needs, that it cannot produce on it’s own, so we need to get it externally from our diet.  We are actually the only mammal that does not produce it’s own vitamin C.

The more consistent you are with a healthy eating and supplement plan, the more your health will improve and you will notice significant changes year over year.  It’s not about short-term symptom relief and quick fixes, but overall prevention and a strong immune system.   I hope these 3 tips were helpful!

Live Fit.  Live Happy.

Victoria xo

*The content in this article is for informational purposes only and is not meant to replace advice or prescriptions from your Medical Doctor.  For specific amounts, usage, and drug interactions please see your personal health care practitioner.

October is Breast Cancer Awareness month, a cause that is very dear to me because my mom was diagnosed with breast cancer almost 15 years ago.  I’m happy to say she is healthy and cancer free, and we now look back on the experience with gratitude for how it changed our lives for the better.

In honor of my mom and the hundreds of thousands of women, mothers, daughters, sisters, wives… who have been diagnosed with breast cancer, I wanted to share my personal experience with my mom’s illness, my own personal prevention strategies and why I so strongly believe in a holistic approach and that we need a stronger message of prevention.

When my mom was first diagnosed it was the scariest time in my life. I was in my third year of University and couldn’t imagine my life without her in it.  I was terrified. The logical, solution-focused part of me wanted answers. Unfortunately the general message from the doctors was only that “no one knows why this happens”.   We decided to educate ourselves in an effort to better understand the illness and what else we could be doing to increase my mom’s chances of recovery.  In the process of learning about holistic and alternative treatments, we began to feel empowered and hopeful.  And with what we learned, we changed our eating habits and lifestyle permanently.

My mom went on to recover completely, she had a biopsy but no further radiation or chemotherapy and spent over 6 months following a strict holistic program to get her body fully healed and healthy.  For the purpose of this post, I will focus on the prevention side rather than healing and treatment options.

A holistic approach to cancer prevention is based in the fundamental understanding that the body has an incredible ability to heal itself.  When our internal systems are functioning optimally we are healthy, when they begin to break down, it creates the foundation for degenerative disease to develop. With respect to breast cancer there are very specific diet and lifestyle factors that are known to reduce our risk.

The reason I’m so passionate about the message of prevention is that before my mom’s diagnosis, I had no idea that the lifestyle choices I was making could possibly increase my risk for cancer.  Up until that point I was completely oblivious to the connection between what I put in my body and my future state of health.  I had only learned to think in terms of calories and focused more on foods that would keep me slim rather than healthy.

I’m by no means perfect, I go through phases where I drink too much coffee and eat fewer vegetables than I should, but I’ve incorporated the following on a consistent basis:

• I limit my intake of alcohol significantly (there is a significant correlation between alcohol consumption and breast cancer, even 1 drink every other day has been shown to increase your risk.  I limit alcohol to 1 or 2 drinks per week)

• I limit animal products, including diary (you don’t have to become a vegetarian, simply incorporate vegetarian meals into your week.  Have 4-5 meals a week that includes beans and legumes, and when you do eat meat, choose organic as it contains less hormones than commercially processed meat)

• I avoid all processed and artificial foods wherever possible (you can have cookies, ice-cream, pizza.. all the foods you love, just make sure you are choosing foods with high quality ingredients **hint** avoid fast food restaurants and read the ingredient lists)

• I exercise regularly  (movement helps your lymphatic system detoxify your body of toxins, by understanding the role of exercise as more than just a form of punishment to burn calories… it has become a non-negotiable component of my life)

• I have a green drink every morning (an alkaline environment is vital to a healthy body yet it’s not always easy to eat enough vegetables, and avoid all of the acid-producing factors like meats, alcohol, coffee, stress, travel, etc., so I ensure that I give my body a boost and start each day with an alkalizing green smoothie.  If you don’t have time to blend your greens in the morning, get the powdered greens from the health store)

• I work with a holistic practitioner to monitor my hormone levels and detoxify my body on a regular basis (this is very important, especially to ensure your estrogen levels are in check which can effect your fertility as well as your cancer risk. These days, estrogen is everywhere – in meat, dairy, plastic bottles)

Millions of dollars are spent every year on early detection in the form of breast self exams and mammograms, but in my opinion, not nearly enough money or time is spent talking about the risk factors that increase our chances of developing breast cancer and how to prevent it.  The medical community now acknowledges that over 70% of degenerative disease (this includes cancer) is diet and lifestyle related, and yet when I read the literature on breast cancer, this fact is merely listed under “other potential causes”.

For example, most women I ask know about the importance of annual mammograms, yet few are aware of the strong link between alcohol consumption and their risk of breast cancer.  Detection is NOT the same as prevention.  We need to do more to become aware of lifestyle risk factors so that we can have a conversation focused on staying healthy.

For more information on diet and lifestyle factors that can reduce your risk, read my previous post on Simple Ways to Reduce Your Breast Cancer Risk.

While cancer continues to remain a mystery in many ways, and there are numerous contributing factors, there is now a great deal of research that points to diet and lifestyle as major risk factors for this disease.  I hope that by sharing my story and holistic approach, you feel inspired and empowered to take control of your health and spread the message of prevention, live by example and remind the women you love to take care of themselves and their health.

In love and health….

Live Fit.  Live Happy.

Victoria xo

This past weekend, I had the pleasure of attending the 1^st annual Health & Happiness Summit at New York City’s Radio City Music Hall. The event was hosted by Dr. Oz and featured presentations by health experts, including Lisa Oz, Dr. Perricone, Dr. Northrup and Dr. Wentz on topics ranging from obesity, anti-aging, and proper sleep, to toxins in the home.

The theme of this event was the direct link between our health and our ability to experience happiness in our lives. Happiness has been directly correlated to the relative degree of hope and control we feel over the circumstances in our life, and also our ability to enjoy our surroundings, live without pain or illness, and create healthy relationships.

We have little control over many of the things that happen in our life, however what we can control are the choices we make when it comes to eating and living a healthy lifestyle. When we take control of how we live and how we feel, this translates into feeling more in control in other aspects of our lives.

Regardless of where you are on the health and happiness spectrum, I wanted to share my favorite tips and insights from the summit, in the hopes of inspiring you to live a life of abundant and optimal health.

Highlights from Lisa Oz on creating change:

• A combination of awareness (knowledge), action (habits) and purpose (motivation) are necessary to change your lifestyle
• What keeps us from doing what we already know is good for us is not a lack of information – it’s emotion and our limiting beliefs
• We must identify our big “why” in order to have the emotional momentum to drive change, otherwise we stay stuck in our habits
• We must build our mental resilience and how we cope with stress, versus numbing ourselves with food, alcohol, television or medications

Highlights from Dr. Michael Breus on getting better sleep:

• Poor sleep leads to poor health, including weakened immunity and weight gain
• B vitamins and minerals play a key role in creating the optimal biochemical balance for good sleep, when our diet is deficient in these nutrients it can affect the quality of our sleep patterns
• Melatonin can be very effective at improving sleep quality, but is not designed to induce sleep – it is a hormone (not a vitamin or herb) and should be taken carefully, monitored by a qualified heath professional
• Top 5 tips for getting better sleep:
  • Go to bed/wake up at about same time, 7 days a week
  • Stop caffeine by 2pm
  • Limit alcohol 3 hrs before bed
  • Limit exercise 4 hrs before bed
  • Get 15 min of sunlight every day

Highlights from Dr. Perricone on aging and beauty:

• Chronic inflammation is the main root of all disease and aging in the body – there is a connection to almost all degenerative disease (from cancer, to heart disease and arthritis)
• A diet high in sugar and starch promotes inflammation
• Protein is important in an anti-aging diet – it is the amino acids in protein that are the building blocks of our cells, connective tissue, hair, nails, skin, etc
• Fish is particularly beneficial because it is high in omega 3’s (essential for cellular health)
• Antioxidants play a key role in slowing down the again process in the cells
• Chocolate that is at least 70% cocoa is both an antioxidant and anti-inflammatory

Highlights from Dr. Northrup on women’s health:

• Take charge of your health by always trusting your intuition
• Main message – you have time. When it doesn’t feel right, get a second opinion.
• Our body has incredible healing power, as do our thoughts
• Thoughts over time become beliefs, and beliefs become our biology
• Our lives (our emotional experiences and traumas) live in our cells – our minds may forget but the body and soul always carries the energy of the experience.  It is our unhealed issues that control our nervous system
• There are studies that have documented the relationship between childhood trauma and our health / behavior in our adult life  (from sexual abuse, to alcoholism, neglect, emotional abuse, divorce, etc)
• The key for women’s health is to partner with your body and your female wisdom
• Embrace the power of your heart (the heart chakra) – the electromagnetic measure of your heart is stronger than your brain!
• Your heart is in biggest coherence when it is in a state of appreciation (i.e. Gratitude!)
• Affirmation: “help to me believe the truth about myself, no matter how beautiful it is”

Highlights from Dr. Wentz & David Wentz on cellular nutrition and toxicity on the home:

• The cell is the basis of all life, therefore healthy cells are the foundation of a healthy body
• For optimal health you need to provide the cells with all of the nutrients required for it’s function, and avoid all of the toxins that contribute to its degeneration (mercury and fluoride are particularly toxic to cells)
• Cells need vitamins, but even more important, are essential minerals
• Trans-fats are like sludge to our cells
• Today’s food and environment – poor quality soil, pollution, over-processing of food, stressful lifestyle – are detrimental to our health and increase our needs for supplementation
• Although environmental pollution is everywhere, our primary environment is our home, which is relatively within our control – it is in our home where we can most decrease our toxic exposure
• Some easy tips for decreasing toxicity in your home environment:
  • Open your windows, the air inside is often more polluted than the air outside
  • Avoid fluoride toothpaste (it actually displaces calcium, which is essential for strong teeth)
  • Switch out harsh detergents and cleansers for environmentally friendly products
  • Reduce the frequency of your dry cleaning, and opt for “green cleaners”

Highlights from Dr. Oz on Optimal Health:

• You control 70% of how well and how long you live!
• Key factors in optimal health;
  • Optimal blood pressure (not average)
  • Avoidance of toxins and cigarettes
  • Regular exercise (30 min daily)
  • Health diet / good nutrition
  • Stress management
• People change based on what they feel, not what they know.  Therefore more information is not the key (see Lisa Oz’s points about your big WHY and limiting beliefs)
• In order for prevention to work, we must make it easy for ourselves to do the right thing
  • Systematize each day (i.e your routine and meals) – make it a habit and not a decision
  • Make the choice at the grocery store not in the home (too hard once the junk food is already in your house)
  • Change your mind first – don’t see it as sacrifice and deprivation
• Weight is #1 topic in health and wellness – comes down to control, how we feel about ourselves, our lives and our relationships.

I hope that by reading this post, some of the points I’ve highlighted have either reminded you of what you already know, inspired you to take action, or provided you with insight as to some of the reasons why we struggle to make long term changes.

The key is… don’t give up.  The only path to health is prevention, especially as our food and environment are becoming increasingly toxic.  We must take it upon ourselves to take charge of our health and our future.  Don’t wait for the manufacturers to stop making unhealthy food, we have to stop buying it first.  Make small changes, and even more importantly, get clear on your motivation, your reasons for wanting to live a healthy lifestyle.  Perhaps seek out support to help you make the initial changes until they become habits that are part of your life.

It’s never too late and no change is too small.  Begin where you are.

Live Fit.  Live Happy.

Victoria xx

There are people in the world who can walk by chocolate and desserts without a second glance.

I’m not one of them.

After experimenting with all sorts of diets and detoxes, I have learned that it’s important to work with my natural food preferences rather than fight them, and I’ve helped my clients do the same.  Having said that, it’s difficult to practice moderation if you’re addicted to sugar.

So what’s the difference between a sweet tooth and sugar addition?

Sugar addiction rules your life. There is a strong need for sugar at certain times of the day, and often, you need to have it at every meal. You experience strong cravings, energy crashes and difficulty losing weight, no matter how much you exercise or watch how you eat.

Recognizing the problem is the first step.

Aside from the giant Starbucks cookie 3pm habit, you may not even be aware you have a problem. Sugar is hidden in so many foods these days – everything from processed bread, to cereals, ketchup, and those deadly fancy coffees that contain literally 4-6 teaspoons in one cup. Even seemingly healthy options like dried fruit, juices, yogurt and granola bars can feed your addiction, making it impossible to get your cravings under control.  If you find yourself experiencing strong cravings, constantly eating sugary foods, and unable to feel satisfied no matter how much of your favorite foods you consume, you may be addicted to sugar.

Why should you care?

Sugar is one of the most unhealthiest substances we can consume – right up there with saturated fat and chemical preservatives.  Most importantly, it can make it almost impossible for you to lose weight. Here are just a few reasons it’s important to get your sugar habit under control:

1)    Sugar, especially white, processed sugar, is full of chemicals. In order to maintain optimal health and prevent disease, you want to avoid as many chemicals as possible because they put stress on the liver and can result in toxicity and even fatty liver. Your liver is the fundamental detox organ for your body, it’s critical in maintaining health and disease prevention.

2)    Artificial sweeteners are even worse. They are chemicals foreign to the body that can disrupt our natural body chemistry.  Studies have shown that people who consume artificial sweeteners are likely to gain more weight over time – this can be partly due to the fact that it disrupts the body’s natural response to sweet foods.  Not only are these sweeteners much sweeter then sugar, they also have 0 calories,which distorts the body’s biochemistry and the very signals that tell us when we’re hunger and full.

3)    Sugar contributes to inflammation in the body, which in turn has been linked to numerous illness, including diabetes, heart disease and even cancer. Inflammation is known as the “silent killer” because it has few external systems, and yet is one of the initial stages in disease development. Chronic inflammation is a major health concern and increasingly recognized as a major factor in disease.

4)    Perhaps most important – sweet foods spike our insulin levels. High levels of insulin in the blood significantly impact our ability to lose weight because insulin is a hormone that encourages fat storage. Too much circulating insulin makes it almost impossible to lose weight; and furthermore, the insulin roller coaster throws our appetite into a tailspin, causing uncontrollable cravings that are difficult to resist no matter how much we try.  You end up eating more and not feeling satisfied.

Managing our body’s insulin levels is the key to beating sugar addition.  The main way to do this is by consuming a  low glycemic diet that consists of lots of protein, complex carbs, fibre and good fats, while avoiding foods that spike our insulin. In addition to a balanced diet, supplementing with omega3’s and chromium can help to maintain a healthy blood sugar.

**One of the easiest changes you can make to manage your glycemic index:  Switch out a sugary breakfast for one high in protein and fibre.  Rather than cereals and breads, which tend to be high on the glycemic index, have a protein shake instead.  By having a shake with added protein powder (such as whey, rice or pea protein) and fibre (flax is particularly gentle), you will be consuming a low glycemic breakfast that will stabilize your blood sugar and help to control your appetite throughout the day.

Everyone loves chocolate, and as women we are particularly prone to defending our sweet tooth. Unfortunately that little sugar habit can be doing more damage then we realize. If you find yourself eating sugar all the time, or with cravings that are out of control, you may in fact be addicted.  It’s critical that you get your sugar habit under control.  The good news is that you can definitely kick the habit, and still be able to enjoy your favorite treats in moderation.  Learning the principles of low glycemic eating is the best way to ensure long term success.

Live Fit.  Live Happy.

Victoria xoxo

This is one of my favorite reference books for women’s health.

Dr. Christian Northrup is an obstetrician and gynecologist, with a complementary and holistic approach to health. She has written a number of books on women’s health and has appeared on the Oprah Winfrey show multiple times. She is a proponent of mind-body wellness and complementary medicine.

There are so many health issues that are unique to women and which are unfortunately increasing at significant rates. From infertility to miscarriages, cysts, endometriosis and certain female-specific cancers, it’s important to understand what is happening in our bodies and how to prevent and treat these conditions by addressing the factors that can contribute to them. This book covers all of these conditions in great detail and also provides an overview of our bodies, as well as strategies to create vibrant health.

Women’s Bodies, Women’s Wisdom is an excellent resource in both prevention as well as management of existing conditions. Dr. Northrup explains the potential causes and contributing factors, as well as the conventional and complementary treatment options that are available, including diet, supplements and lifestyle strategies. She then takes it to another level by looking at the mind-body connection, and the role of emotions and our psychology on our body and health.

To understand more about Dr. Northrup’s take on women’s health and well-being, read her article on Oprah.com entitled What Is Your Body Trying To Tell You.  It is an insightful look at the lessons and messages that are available to us, and that the process of going through an illness is not necessarily negative, but rather, can awaken us to a richer and more fulfilling life. In the article, Dr. Northrup says “your health depends on what’s going on with your mind, body and soul, and your symptoms are actually your soul’s way of bringing deeper issues to your attention.”

This book goes deeper into this notion, but also discusses the physical and practical elements of health.  It is an excellent go-to resource to have at home. It is very comprehensive and full of valuable information and advice. Whether you are looking to improve your overall healthy and vitality, or looking to heal an existing condition, I highly recommend it as part of your wellness toolkit.

Live Fit.  Live Happy.

Victoria xoxo

One of the first things I did when I moved to New York is sign up for Freshology meal delivery service.

While I pretty much stopped putting myself on strict diet plans after I turned 30 (I had tortured myself enough in my twenties), I had to admit… I was enticed by the celebrity endorsements and the sleek, modern branding.  Stars such as J-Lo, Sofia Vergara, Mario Lopez, Sarah Michelle Gellar and many others have all been associated with this all natural, gourmet meal delivery service.  While I was living in Canada, I didn’t have the option because it’s not available outside the U.S.  So when I moved, I just HAD to try it.

I decided to opt for the Silver Plan – which consists of frozen vs. fresh meals.  The Gold plan (which includes fresh meals) was approx. $49 per day which is a bit pricey and if it wasn’t something I wanted to invest in, I figured most people would feel the same.  So I decided to try the one that was more realistic and therefore hopefully sharing my experience would be more relevant and helpful.  Plus, with frozen items I knew I could store them longer in case I didn’t eat all of the meals in a given week.

So how was it?  Was it an easy way to drop pounds without a lot of effort and planning?  The answer is… it depends.

It’s almost impossible to evaluate a weight loss program with a simple Yes or No, because weight loss success is very different for each individual.  What works for one person may not work for another – it has a lot to do with lifestyle, personality, and personal preferences.

For me personally, I didn’t love it.  And here’s why – it had less to do with the program, which I actually believe could work, but the fact that it wasn’t the right program for me:

1)    While the quality was much better than many frozen meals I’ve bought from the grocery store, it’s still a frozen meal.  Depending on the specific entrée, some were really good, others not so much… especially breakfast items where you are warming up pancakes with frozen fruit.  It’s never going to taste as good as if you made it yourself.  (This is where the Gold plan might be worth the extra $$ because I would imagine the fresh food would taste better).

2)    You have to use a microwave, which I try to avoid.  I have occasionally warmed up food when in a hurry, but definitely didn’t feel right eating 3 meals a day from the microwave, and the oven just takes more time, planning and defrosting.

3)    This is where preference comes in – I typically like to eat a very simple breakfast, like oatmeal or a slice of multigrain bread with almond butter, or a smoothie.  So when I open a breakfast that has a waffle and turkey sausage, I’m not exactly thrilled.  I felt like I was forcing myself to eat things I didn’t feel like eating…which is the exact opposite of what I usually do and what I teach my clients through my nutrition and weight loss coaching.

4)    Speaking of eating things you don’t feel like eating… while I’m not a strict vegan anymore, I still don’t eat a lot of meat. On this plan I found myself with meat in my breakfast dishes at least 3 or 4 times in one week, plus beef stir-fry dishes, and some sort of chicken or fish dish most days. This means that if you’re avoiding dairy, red meat or anything else, you won’t be able to eat all of the meals they send you (while they do have excellent variety in their menu, you can’t customize the meals).  There were some vegetarian dishes, however I prefer grains and beans rather than pasta and fake meatballs as a vegetarian option.

5)    Finally, I just found it didn’t fit into my life. There were days I went out for dinner or grabbed a bite for lunch while running errands, so it wasn’t practical to eat all of the meals for that week, which meant a lot of leftover meals and wasted money.  Here again it’s good to have the frozen option because at least you can store them. They also allow you to put your plan on hold for several weeks so I’m assuming you could stop early and finish off your plan with the meals that you missed and accumulated in your freezer. The trick though is that if you are eating your own meals, you need to make sure you are following the same portion control or you won’t see the desired weight loss results.

In spite of my personal experience with it, I actually do think there are some benefits to choosing a meal delivery service as a way to lose weight:

1)    It is a great way to stay within a target calorie intake, which is helpful if you have an important event for which you want to lose weight. Often we can over-estimate the calorie count of specific foods or meals and end up not seeing the results we want, which if you have a hard deadline, can be very frustrating. With this program, if you stick to the food that you’re given, you will lose weight.

2)    If you’re busy and/or hate to cook, it’s a great way to have healthy, balanced meals and avoid the grab-and-go fast food options.

3)    It’s easy and convenient and you don’t need to spend a lot of time in preparing for or understanding the “rules” of the program.  You don’t need to stock up on anything, learn calorie counts or point systems. It’s pretty much all there for you. It’s a great short-term plan. Now having said that, if you don’t implement long term eating habits, then the results will be short term as well.

4)    It’s much healthier than extreme diets that are very calorie restrictive (i.e. below 1200 calories per day), or involve a lot of shakes and pills that are full of artificial or unhealthy ingredients.

I’m not advocating any diet plan as the ideal way to lose weight.  Ultimately lifestyle changes are the healthiest and most effective way to manage and maintain (and maintenance is key). You really can do it yourself.  But life is life, and sometimes we are too busy, or need a kick-start, or want to look good for a specific event and feel like we need the discipline… or like me, sometimes you just don’t feel like cooking!

Either way, a meal delivery service could be the answer for you. You must be sure however, to choose a high quality service with natural food and well-balanced meals.  As a healthier option I would definitely recommend Freshology if you live in the U.S. and for my Canadian friends, I would suggest the NIM Diet based in Toronto. It’s the healthiest option I’ve found out there.

If you have any questions about my experience with Freshology or perhaps with similar plans you’ve tried, feel free to leave a comment below or contact me via email.

As for me… I’m glad I tried it because at least I know that I’m not missing anything.  And when I don’t feel like cooking, I will stick to my favorite options – Wholefoods deli and prepared foods, or Amy’s frozen entrees, which are all vegetarian and taste amazing! 

Live Fit.  Live Happy.

Victoria xoxo

I know so many people that would love to practice yoga, but can’t seem to make it work when it comes to fitting in into their routine. I can totally relate. After starting and stopping many times over the years, I’ve now been practicing consistently for 2 years, so I thought I’d share what has worked for me and hopefully you can apply it to your practice as well.

Here’s what I did to fit yoga into my life in a way that was practical and realistic:

1.  I started with baby steps
I started with just one day a week. While I didn’t think one day a week would produce dramatic results, I really wanted to incorporate something more mindful and calming into my life. In previous attempts, I always aimed for at least 3 classes per week, then I’d fall short, get discouraged and eventually give up. Ironically because I was actually meeting my goals this time, I was feeling good about it, rather than beating myself up for not doing enough. That created a positive momentum, and gradually led to more classes. So just start with one class. That’s it. No big monumental promises, sweeping resolutions.  See what happens.

2.  I let go of the gym
Let me just say, I still go to the gym regularly, so I’m not advocating giving up all other workouts in favor of yoga. The letting go was in my head. I realized that I was mentally addicted to the idea that when I was at the gym, I was getting a “real workout”. I was trying to maintain my regular workout schedule and add 3-4 yoga classes on top of it, and I simply couldn’t find the time. Little by little I would substitute a yoga class for a traditional workout and still felt great, actually better. I began listening to my body and doing what felt right.  Which meant sometimes more yoga and sometimes more gym. But I had to get over that initial belief that I was missing out on a better workout.  (Not all types of yoga provide the same physical challenge – see my post Why I Love Yoga to see what type of yoga might be best for you).

3.  I learned to ignore my ego
Nothing brings a consistent practice to an end faster than injuries. The lower back, wrists, and knees are the most common, followed by shoulders, hips and ankles. Why so many injuries from yoga? The main reasons are usually 1) incorrect form; and 2) moving into advanced poses too soon. We can get caught up in comparing ourselves to other people in the class, trying to “keep up”, and judging ourselves and our practice. It’s important to remember that the person beside you may have been practicing for 10 years, or maybe they don’t know what they’re doing or, perhaps they are creating injuries that will show up in a few years. The point is, you need to focus on where you are in your journey and what your body needs. ”How we show up on the mat, is how we show up in life.” So if you are competitive by nature and/or tend to be hard on yourself, this will show up in your practice. By being aware of it and observing yourself on the mat, you can prevent it from taking over your practice. Seek out teachers that correct form and are mindful of safety. You can also use blocks and modify poses.

4.  I learned to be flexible
A consistent practice doesn’t have to look a certain way. In the past, I would have stopped going if my practice didn’t look the way I thought it should, especially in terms of frequency. Now I work with the ebbs and flow of my schedule, energy and mood. One of the best things that have helped me be flexible in my practice are yoga DVD’s. I use them when I’m traveling or when I can’t make it to my favorite classes. The challenge is finding a DVD you actually want to do. This may take some trial and error. Luckily, Gaiam has just launched a new website called GaiamTV . It’s an online subscription-based model where you can have access to a variety of teachers and classes, all downloadable through their website. It’s a great way to avoid boredom and try different styles and teachers without buying dozens of DVD’s.

Personally my favourite DVD right now is Body by Bethenny (yes… Real Housewives Bethenny). Whatever your feelings about the Bravo! reality world, this DVD is actually quite good. While Bethenny bring the celebrity factor and some humor and banter to the experience, the yoga instruction is done by Kristin McGee – a popular teacher in New York city. Her instruction is clear and not at all annoying (which can happen when you do the same workout over and over again). It’s not too spiritual, and at 40 minutes, is very compact to fit most schedules. Most importantly… I find it to be a solid workout for beginner to intermediate levels. It’s challenging without being super advanced (no headstands or anything like that). Lots of poses to work the lower body, as well as the core and the arms and they give tips on how to make things easier or harder, depending on your level and how you’re feeling.

5.  I found my yoga style
This is one of the most important things. Over the years I’ve tried many different types of yoga and when I was doing ones that weren’t working for me, it was difficult to find the motivation and the classes seemed slow, boring and frustrating. I started my yoga journey with Ashtanga and loved the flow, intensity and challenge of these classes. I experimented with Hatha and Iynegar but found them too slow. I really wanted to like Moksha and Bikram because so many people swear by these hot styles, but I found the heat too intense and too much emphasis on still, balancing poses. I’ve realized that I prefer more movement and dynamic flow. So just because you’ve heard a lot about a certain style, or your best friend is hooked on it doesn’t mean you’re going to love it. Find the style that suites your personality and preferences.

As you can tell I’m very passionate about yoga. A regular practice feels amazing. I can’t imagine not having had yoga in my life these past few years. When you create a practice that works for you, it can become part of your lifestyle, not just another health kick or fad. So in the spirit of spreading the zen, I hope that some of the tips I’ve shared may work for you.

Enjoy the journey.

Namaste.
Victoria xo

I love yoga.  Anyone who knows me, knows that I am obsessed with it.  It is my absolute favorite workout.  If I had to choose only one form of exercise, it would be yoga.  It’s that good.  Here’s why I think it’s the greatest thing ever:

1. It is an amazing wholebody workout.

Not every type of yoga is physically challenging – restorative and hatha styles are much more gentle and while they still have toning benefits, I wouldn’t go so far as to say they would substitute cardio and weights in terms of exertion.

However, Ashtanga, Vinyasa, Power Yoga, Flow Yoga and the hot varieties like Bikram and Moksha, can definitely get you into great shape.  You are using your own body weight to hold standing poses, arm balances and planks, and so you tone and strengthen all of your major muscle groups.  In addition, the flow and/or hot aspects of these classes provide a great cardio workout.    Oh, and don’t worry if you can’t actually do an arm balance – the work is in the prep, so just by getting into the right position you work to strengthen your muscle and core to eventually go all the way up.

Ashtanga and Vinyasa are my personal favs.  I find that the flow components have more poses that really strengthen and tone the upper body, including all those areas most women want to target – arms, shoulders and upper back – and in general I find it to be the most intense and vigorous, which makes it easier to substitute for my regular gym workouts. I also found that Bikram and Moksha focus more on balancing and holding poses and less on moving from one to the other linking with flow – for me personally it was too slow and too hot.

Some people swear by the hot versions, but if you’ve tried the hot and it’s not working for you, try something else.  That’s what I did.  After trying to get myself to enjoy Moksha classes, I finally tried Vinyasa.  I was hooked.  It had the power and challenge of my traditional Ashtanga background, but with more creativity, flow and variety than a regular Ashtanga class.  And the best part – Vinyasa can also be done in a hot room that is much more bearable!  The rooms are a few degrees cooler than Bikram/Moksha due to the vigoruous nature of the poses.  Now that’s a workout!!

2. It is very effective in weight loss and weight control.

Yoga is often recommended for weight loss.  I believe that this is not only because of the physical benefits, but the way yoga teaches you to tune-into your body.  When you become more aware of how you feel, you will really notice when you consume things that are not quality choices.  You will be less likely to want to eat junk food that makes you feel lethargic, or overeat and feel bloated and full.

Over time, yoga can help you to become aware of your emotions rather than trying to avoid or numb them.  This is a big reason for emotional eating and so over time, you may notice a gradual decline in emotional binges and food choices.

Furthermore, I personally found that after very intense exercise – like spinning or weight training, I was ravenous on those days.  I’ve since read numerous articles on the topic about how people get frustrated when they exercise a lot and don’t see results.  Often what happens is that we over-consume due to increased hunger and the idea that we need to “fuel up” due to heavy workouts.   The truth is, unless you’re training 2-3 hours a day, you don’t need a lot of extra calories, nor is it a free pass to over-indulge.

I found that when I started doing more yoga and pulled back on the gym workouts, my appetite naturally changed.  I ate less without really thinking about it.  My body became more in tune with hunger sensations and knowing when to stop.

3.  It has tremendous health benefits.

So weight loss and toning aside, let’s get down to the issue of health because at the end of the day, that’s the most important thing.

The list of health benefits from yoga is quite extensive:
-       reduces stresses
-       improves mood
-       decreases anxiety and depression
-       improves sleep patterns
-       improves mental clarity and focus
-       improves energy levels
-       reduces heart rate
-       lowers blood pressure
-       has been shown to be beneficial in improving fertility

What’s great to notice about this is that many of these health benefits have been traditionally linked to cardiovascular exercise.   I’m not suggesting to stop cardio entirely if you currently have an exercise routine, but consider adding yoga to the rotation… without the guilt of feeling like you’ve “missed your workout”.  Yoga is your workout.  And if you have any doubts… take a hot power yoga class.   You’ll see what I’m talking about.

4.  The benefits go far beyond the physical.

Yoga can literally change your life.   That’s a big statement to make, but it’s true. Thanks to today’s variety of yoga teachers and studios, yoga is no longer accessible only to the stereotypical image of a yogi. Even if you’re uncomfortable with meditation, chanting and spiritual references, you can find a class that suits your style.

That’s the beauty of yoga though.  You start doing it for one reason and then you see all of these other changes you never expected.   Each person’s journey is unique and so I don’t want to set expectations here.  Some of these changes could be mental – more clear, focused, relaxed mind, or emotional – more open, patient, self-aware and conscious of your emotions and reactions.

Let go of expectations.  Just get on the mat every day, every other day, or a few times a week.  Show up. Be present.  Move your body.  Do it for yourself.  You will begin to create changes that will improve everything about the way you look and feel, inside and out.  It’s the best gift you can give yourself.

In my next post, I will give you some tips on how to build and sustain your practice.  Often the most challenging part is figuring out how to schedule your life to make it to those favourite classes.  I’ll share with you what has worked for me.

Namaste,

Victoria xo

PS – I’d love to hear your experiences with yoga?  Do you have any questions about the different styles?  Share your thoughts below.