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

I recently discovered this jewelry line through a new website I found called AHALife, which is an online destination curated by a group of influential tastemakers, whose goal is to feature the best unique products from around the world.

Similar to some of the other jewelry sites I’ve featured, Mary’s has an extensive line of beautiful jewelry with inspirational messages and symbols. Everything from astrological symbols, to chakra necklaces, bracelets and earrings, words like “love” “believe” and “I am blessed” or “I am fearless” are part of these beautiful pieces.

She also carries special collections that are based on themes. Such as Life Path, which features a unique number based on your personal numerology; and Cancer Schmancer, where proceeds go to supporting cancer prevention efforts.

My personal favorite is called Connect. I am absolutely obsessed with the “connect bracelet” and wear it almost every day. I had been looking for a while for a bracelet made of sandalwood as opposed to shiny stones, and without large dangling pendants.

This bracelet is perfect. I wear it stacked as 3 bracelets, mixing the silver and gold as they have featured in the picture above.

10% of the proceeds from these bracelets support Women for Women International, an organization that provides women survivors of war with the tools and resources to move from crisis to self-sufficiency.

The beautiful message of this bracelet is Connection.  When you wear it, it’s a subtle reminder to live more mindfully and authentically, connected to your authentic power.

“Connect with your light…Connect with your vision… Connect to your heart.”

Check out the site.  I hope you like it!

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

photo: flickr lululemon athletica

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.

It’s that time of year again…. Cold and flu season is fast approaching.  Everywhere we turn we hear reminders to get our flu shot.

I’m a strong believer in the idea that our body can heal itself and fight off most disease/illness when it is functioning properly.  This means our immune system must be in top shape.  Easier said than done given today’s lifestyle.  Chemicals in our food and environment, compromised digestion and intestinal ecology, overuse of antibiotics and antiseptics, lack of sleep and proper nutrition, all impact our immunity.  That’s why it’s so important to support our immune function.

Every year people ask me what I do to prevent getting sick, so I thought I would share my personal immune boosting routine, which doesn’t involve the flu shot.  This is by no means the only way to build immunity, but it’s what has worked for me.  Please be sure to check with your doctor, pharmacist or alternative health care practitioner before taking any vitamin or herbal products as they may interfere with existing conditions or prescriptions.

My prevention tips:

1)    Take a daily probiotic – 80% of our immune system originates in our gut, yet most of us do not have sufficient “good” bacteria for proper immunity.  If you don’t take a probiotic all year, then consider taking it over the course of the winter months starting now, as it takes time to restore proper ecology.

2)    Vitamin D – a few years ago only the holistic health community touted the benefits of Vitamin D, now everyone is talking about it and realizing that the old RDI of 400IU is much too low.  I like to take the drops in my morning Greens+ smoothie, but capsules of 1000IU are also good taken in divided doses with meals.  Personally I take about 2000IU throughout the year and then increase to 4000-5000IU into the darker winter months.  If you’re worried about over-dosing I would encourage you to see a naturopath and get your levels tested.  Over 80% of the population has insufficient levels of Vit D so it’s good to know where you stand.  “Know your numbers” as Dr. Oz says.  It’s a vitamin that’s been linked to immune health and cancer prevention and is relatively cheap compared to other supplements, so there’s no reason to be deficient.

3)    Vitamin C – There’s a lot of cool superfoods and antioxidants out there but vitamin C is still very important.  I read somewhere that we are the only mammal that doesn’t produce it’s own vitamin C in the body.  And it only stays in our body for 4 hours before being secreted out so it’s best to take in divided doses throughout the day rather than all at once.    I started taking it consistently throughout the year and really noticed that I felt better and rarely got sick and stopped experiencing a mild onset of seasonal allergies which had started a few years ago.  Antioxidants are also great for anti-aging, internally and externally so it’s a great all around supplement that isn’t super expensive like some can be.  Just make sure to take a bioflavanoid complex for better absorption.  (I like Progressive’s Adult Vit C Complex).  I take 3 capsules a day, one with each meal.

4)    Immune boosting herbal formula containing mushrooms and garlic.  This is my secret weapon that I add to the regular supplements above.  Certain mushrooms have been shown to have tremendous immune boosting properties and garlic is always a well-know immune builder.  (I like Host Defense by New Chapter).  I take this usually just one bottle (follow dosage instructions) at the beginning of flu season in September (now is a good time to start).  If I’m feeling particularly run down or there seem to be a lot of people getting sick, sometimes I will take a second bottle.  I usually repeat in January.

5)    Wash your hands a lot, but don’t overuse those antibacterial hand gels.  Our body ecology is self-regulating.  We have good and bad bacteria all over our bodies and the good bacteria help to create the right balance, whether in our gut or on our skin.  When we use too many antimicrobials we kill everything, including the good bacteria.  I like to think of it as our little army.  Do you want to destroy your own personal army?  Over time, without the right balance of good bacteria, we can become more prone and resistant to bad microbes that are everywhere.  Soap and water were used for centuries and we didn’t have the “superbug” scares we have today.

We don’t live in a bubble so when I do come into contact with someone who is ill and start to feel the first signs of a cold starting, I kick my immune boosting into high hear.  This is when I give my body a little extra help and honestly, 9 times out of 10 it does the trick.

Here’s what I do immediately if I feel a cold coming on:

1)    Double my vitamin C – I take 2 tablets with each meal and sometimes even an extra 2 in the AM or PM, I do this for 2-3 days until I don’t feel any signs of a cold coming on.  The first time you do this, don’t exceed 4-6 capsules in the first day as some people experience a laxative effect from higher doses of Vitamin C.  The body usually adjusts but fair warning : )

2)    I add homeopathic remedies – I use the Oscillococcinum brand (it’s the white box with orange/yellow stripe you can find in most health food stores and even some regular grocery stores).  I keep the flu one at home because you do need to start it right away for it to be most effective.  I take all 3 vials as directed and make sure to get plenty of sleep that day.  If it’s something that doesn’t feel like the flu, I take either the cold formula or the sore throat/hoarse throat tablets.  I follow the full dose for 1-2 days.

So that’s it.  That’s what I do.  Depending on who you ask, you will likely learn about other remedies that work just as well.  But most importantly, remember that the healthier your base, the more effective these remedies will be.  Ultimately they all work to boost your immune system, but it matters in what state your immune system is to begin with.

So don’t forget that above all the pills and herbs, the best immune building strategy will always be the common sense advice you’ve heard forever:  good nutrition, good sleep and exercise.  Don’t underestimate how important these are in keeping you healthy.

Here’s to avoiding the flu this year!

Live fit. Live happy.

Victoria xo

Fall is a great time of year to get your body and nutrition back on track.

The summer is fun, but between travel, cottage life and outdoor parties, we can over-indulge in many treats and stray away from our fitness routine.  In September everyone feels like they shift into another gear, and the cooler weather, darker days and on-coming flu season can take their toll on our energy and health.

A cleanse is like a tune-up.  We take our cars in to clean out the filter and ensure everything is in working order, and we should do the same with our bodies.   There are so many stressors in our environment, and the reality of our lifestyle doesn’t allow for perfect eating all of the time, so a cleanse gives us a set amount of time where we are a little more diligent about what goes into our body, thereby giving our organs a break and a boost at the same time.

What’s the best way to cleanse?  There are so many cleanse out there, and I’ve probably tried most of them over the years.  When most people think of a cleanse they think about a strict diet without coffee and alcohol, or dairy, wheat, and in some cases even citrus, peppers, tomatoes etc.  This is not very realistic and not very fun.  And it’s not the only way to do it.

While there’s a place for such a cleanse, when working with a naturopath or trying to heal a specific condition, I’ve found that over the years, I’m more likely to be consistent with something a little more manageable.  If it’s manageable and realistic, I’m more likely to do it  – proactively rather than only as a last resort when I’m feeling terrible.  And that’s the key: proactive prevention.

So I thought I would share what I do.

Essentially there are two parts – diet and supplements.  Diet is the most important; so don’t worry if you don’t want to spend a lot of money on supplements.  They are a nice boost to your cleanse, but pills and herbs aren’t a magic cure.

How long?  While 7 days sounds quick and painless, the reality is the longer the better.  Our organs are constantly regenerating, so the more time you spend eating well, the better.  About 3-4 weeks is ideal.  That may sound like a lot at first, but if you use the moderate approach I outline below, it’s really not that hard.

Part 1: Diet

The key for me is moderation.  I don’t go to extremes these days.  For the most part, I decrease the bad stuff and increase the good stuff, rather than eliminate and avoid; except for the toxic processed stuff of course, which you should do your best to avoid all year round.
- I try to eat out less and when I do, I stick to clean and healthy choices and try to pick restaurants that are known for healthier meals (this is not the time to try that new steakhouse you’ve had your eye on… but if you find yourself at a steakhouse, that’s okay too, there are plenty of healthy salads and grilled protein choices).
- I try to stay away from alcohol as much as possible for 3-4 weeks, but limit to a few occasions or 1 glass of wine per week, if I can’t avoid certain occasions.
- I drink less coffee and more green tea.
- I aim to eat more fresh vegetables and salads and vegetarian protein sources, avoiding red meat and limiting even white meat.  A vegetarian diet is so much easier on your system and it’s a great way to give your body a break – you don’t need to declare yourself a vegetarian, just choose more vegetarian meals during the time of your cleanse.  You may find you feel so good that you will want to make it a habit.

Below are some guidelines….by no means an exhaustive list:

AVOID
All processed and fast foods, deep-fried foods, etc
Deli meats (including hot dogs, smoked salmon etc)
White processed bread
Carbonated drinks
Anything artificially colored or flavored
Artificial sugars

DECREASE
Alcohol
Coffee
Red meat
Sugar (even healthier dessert items… just eat less than you normally do)
Sauces and condiments
Dairy (stick to organic where possible, and yogurts or feta cheese)

INCREASE
Vegetables, especially dark greens like kale and spinach and bright colors like carrots and beets
Raw, fresh salads
Beans and legumes
Fruit
Whole grains like quinoa, oatmeal
Green tea

Here’s typically what I eat:
Healthy cereal with soymilk for breakfast, or whole grain bread with almond butter, and Greek yogurt.  (Feel free to do eggs if you like them). A big meal-size salad for one meal – filled with dark greens, avocado, tomatoes, peppers, grated carrots and/or beets, and add some quinoa and black beans or chickpeas.  Sometimes I do grilled chicken or grilled tofu.  I use balsamic vinegar and olive oil rather than a pre-made dressing. Then one other healthy meal – rice, grilled fish or chicken, or at a vegetarian restaurant or Amy’s vegetarian organic frozen entrees. For desserts or snacks, I stick to nuts, kind bars and dark chocolate…. And occasionally soy ice cream or vegan cookies.

Part 2 – supplements

The benefit of supplements is that they boost the effects of the increased healthy diet.   It’s like adding another layer to the results because they work to increase the rate at which your organs detoxify, and tone and strengthen at the same time.

There are so many supplements and cleanse kits that it can be a bit overwhelming.  Here’s my take on it:  for the average healthy person, the liver and the colon are key.  They are your largest organs and perform key functions of digestion and detoxification on a daily basis.   So choose supplements that support these two organs first and foremost.

Here’s what I use:

1)    Probiotic – take 2 capsules in the morning upon waking.   I like to take these all year, but at the very least take them during cleansing to support a healthy microbial balance of the intestinal tract, improving regularity, immunity and digestion (I like Udo’s Choice Adult Formula)

2)    Liver support – take something that contains cleansing and toning herbs for the liver, including milk thistle, dandelion and antioxidants like NAC and Alpha Lipoic Acid   (I like Liver Detox Kit by Renew Life)

3)    Adaptogenic formula – the adrenal glands are always on over-drive, they regulate stress hormones like cortisol in our body and how they function can impact everything from energy levels to metabolism.  I like to cycle this formula at least 2x a year for 2-3 months at a time.  (I like Ortho-adapt Vegan by AOR)

4)    Fiber – a basic fiber formula is great and can be taken year round to keep things moving.  During cleansing it is particularly important because the fiber absorbs the increased release of toxins into the digestive tract.  If you are not having 1-2 bowel movements a day, you should be looking at your fiber and water intake.  If you still experience constipation, try taking magnesium at bedtime.   The fiber I recommend is FibreSmart by Renew Life – it is gentle for even the most sensitive systems, and does not bulk up too much like psyllium-based products.  Start slowly, that’s the key with fiber.  Work your way up to a full scoop, either at bedtime or in the morning – can be added to plain water, juice or a smoothie.  During the cleanse you can increase up to 2 scoops per day.

**Another good cleanse kit that I like is Cleanse Smart by Renew Life – it’s a bit more ‘whole body’ herbal support than the Liver Detox – so choose either one (not both) but still add the fiber, probiotics and adaptogenic formula.  You can also alternate them, do Cleanse Smart in fall and Liver Detox in spring.

Hopefully this is helpful and not too overwhelming.  Remember:  something is better than nothing… and moderate 4 weeks is better than extreme 7 days.  So don’t obsess about getting it perfect.  Just eat better for as long as you can… and if you have a glass of wine or a cup of coffee, that’s okay.  That doesn’t mean you have to have a burger and fries and blow the whole day.   Just do the best you can and know that every healthy choice adds up. If you are consistent with healthier choices you will most definitely feel the difference!

Live fit. Live happy.

Victoria xoxo

I wanted to share with you another item I’ve recently found that I am absolutely in love with – mala beads by a company called Tiny Devotions.  Not only do they look beautiful, but they are sacred necklaces that have been worn for thousands of years in Buddhist and yoga traditions.

Originally used for meditation, the meaning and energy behind mala beads is truly extraordinary.  They are made with 108 handmade beads plus one additional guru stone, 108 being a very sacred and auspicious number. They are known to bring good luck, good energy, healing, health and fortune to its wearers.

Each mala is made with a different intention, and each stone represents something whether it is strength, love or healing.  Check out the site for a full description of each guru stone, and then pick the one that you’re most drawn too.

I initially purchased the Turquoise Ocean Mala and most recently, the Citrine Sunshine Mala.  It’s amazing, I actually feel different wearing them.  It’s my favourite thing to wear and I love to keep them on my mat during my yoga practice.

Everything in our life is impacted by intention, so be mindful of your thoughts and energy when you put on your mala beads.  I find that having them on helps to serve as a reminder to be more present and conscious as I move through my day.  I am so grateful I found these beautiful necklaces.  Check them out… you will love them too!

Live Fit.  Live Happy.

Victoria xoxo