Unless you live somewhere on a deserted island many of you are leading pretty fast paced lives, juggling all the demands we place on ourselves on a daily basis. We give priority to our careers, family, social life, personal habits, and hobbies but how much importance to we place on resting our bodies and minds each day? What if I told you that taking an afternoon nap would help you meet a project deadline or getting a good night’s sleep could accelerate your fat loss? It seems counterintuitive that slowing down could actually accelerate results but this is often the key to balanced health in your body and mind.
Countless studies have proven the link between lack of sleep and less than optimal function of the body and mind. Research has shown that fat loss is greatly reduced in people who get less sleep while those who have fuel burning metabolisms and are most productive in their day are regular nappers and have consistent sleep routines. I could get all ‘sciencey’ on you here, it is my tendency to dig all the interesting details, but if you want to see the overwhelming evidence just take a ‘google’ at the ‘effects of sleep deprivation’ and you will be napping in no time!
So on to the good stuff. How do we improve the health or our bodies and mind with some restful practices? Here are some of the things that I have incorporated into my life and some that I have not yet got in the habit of doing but it’s on the horizon!
Go to bed and wake up at the same time everyday, even on your days off
This has made a huge difference for me. Although it is somewhat difficult at times to avoid my night owl tendencies getting into this routine has my body craving rest at between 9-10pm and waking anywhere from 5-7am, sometimes even without an alarm, I stress the word SOMETIMES…there are still those days when I fight with the snooze button but I am definitely noticing an improvement.
Wind Down Before Bed
Take time to unwind from the day’s events and prepare yourself for rest. Most of us have an established morning routine but find that by the end of the day collapsing into bed is about as close to routine as it gets. Engaging in activities that are less stimulating to the body and mind is a good habit to get into before bedtime. Try taking a hot bath or shower, using aromatherapy oils, listening to relaxing music, reading something light, or watching a funny episode of your favorite show at the end of the day to get the body ready for sleep. Watching an episode of Friends is by far my favorite thing to do before bed, no matter how many times I watch a given episode it always makes me laugh out loud and puts me in a perfect state of joy which is the best way to enter sleep. Turn down the outside noise and tune into things that make you feel relaxed and peaceful. Before bed is not a good time to watch the news, work on something stressful, or try to get just one more thing done before the end of the day. Avoid anything that agitates the mind or makes your feel negative emotions.
Make your sleep environment an oasis of rest
Turn your bedroom into a oasis of relaxation, make it the most beautiful and inviting room in your home. Avoid bringing anything stressful with you into the bedroom, make it a sanctuary of rest. Vow to leave all your cares at the doorway when you enter and engage only in thoughts that feel good when you are in there. If you are someone whose mind is always racing journaling before bed is a great exercise to leave your thoughts of the day behind. Our minds are often bombarded with thinking of things we need to do and new ideas that we may have. The fear is that if we don’t constantly go over ‘it’ in our heads we will forget. If you leave your thoughts on paper at the end of the day then you don’t have to worry about forgetting that brilliant new idea to work on tomorrow and you mind can simply rest.
Take a nap
This is my favorite, although I do not do it as often as I would like! Napping during the day is a wonderful way to refresh your body and mind. I know most of you are thinking, who has time for napping during the day??? All you need is 15-20 minutes to get yourself going again, anything more than that is not really necessary and could keep you up at night. Start by doing this regularly on your days off, instead of reaching for a coffee schedule a nap when you start to feel a little sluggish and retreat for a 15-20 minute rejuvenation.
Rest without sleep
Napping may not fit into everyone’s schedule and lifestyle but there are other ways to simulate the beneficial effects of napping. Whenever you are feeling a little ‘foggy’ or tired during your day take a few minutes clear your mind and tune into your body. Move away from whatever you are doing and engage in some simple meditative techniques. Taking a few deep breaths to ground yourself and then taking time to observe your thoughts and what’s happening for your body will make a huge difference in the productivity of your day. If you find time for a longer meditation this is extremely beneficial but any amount of focussed relaxation will benefit you greatly. Taking time out in my work day to recharge is one habit that I have not fully adopted just yet, this is easy for me when I have days off but incorporating this into my work day is something I am looking forward to! Spend sometime everyday intentionally drifting off to wherever you would like to be and then gently come back to the task at hand and see where it takes you.
When you take time to rest your body and mind you will feel more balanced, your health will improve, and you will have the energy needed to achieve any goal your mind can conceive.
Wishing you a fresh, nutritious, delicious, and relaxing day!
Michelle Waithe, Holistic Nutritionist at Fuel
The organic food movement has found a secure footing amongst the sea of conventional produce but some people may not be fully convinced about the benefits of organic food and what it really means. People often ask me why they should spend more on organic produce, with the argument that just eating more fruits and vegetables is a big enough jump in their efforts to realize a healthier body. Skeptics have a strong voice in questioning organic claims with good reason, as the average consumer is bombarded with conflicting messages about food on a daily basis. We are all too familiar with the concept that something is good for us, as advocated by one sounding board, only to be discredited by another such authority. From a holistic point of view avoiding any artificial chemicals in my food is reason enough for me to choose organic but there may be some other convincing evidence to sway your vote towards the organic campaign.
“An organic product is an agricultural product that has been certified as organic. A product can be certified if it is produced using the methods outlined by the Canadian Organic Standards.”
“Products that make an organic claim must be certified by a Certification Body that has been accredited, based upon the recommendation of a CFIA designated Conformity Verification Body. The Certification Body must certify the product to the Canadian Organic Standards.”
The purpose of such definitions is ensure regulation so that the consumer is confident that they are getting what they pay for and not being mislead by false claims. Now, the purpose of this is not to conjure up ideas of conspiracy theories or make people weary about the validity of organic claims but rather to remove the mysticism of organics and inform you about why they are the healthier choice from a nutritional stand point.
All the buzz about eating a rainbow of fruits and vegetables is due the ability of phytonutrients to protect the body. As it turns out this makes perfect sense when you understand the role of these powerful compounds as part of a plant’s infrastructure. Besides adding beauty and wonderful aromatic qualities to our food, phytonutrients play a much larger role, they are actually the immune system of the plant. Phytonutrients help plants fight off invaders through a carefully orchestrated combination of releasing odors and parading saturated pigments that discourage pesky critters. So how does this all tie in with organic vs. non-organic? Simply put, when plants are sprayed with pesticides they are given an ‘artificial immune system’. If there is no threat from outside invaders due to a cloak of chemical protection, then there is no need for a plant to develop its own natural suit of armor in the form of additional phytonutrients. While these are still present in plants sprayed with pesticides, otherwise produce isles would be filled with colorless, odorless heaps of plant matter, the optimal level of phytonutrients is never developed because there simply is no need. You can liken it to a child whose parents never allow them to be exposed to ‘germs’, they will often have a weakened immune system over their life span because it was never given the chance to fully develop at an early age. So when you are eating blueberries for their beneficial blue pigment from the anthocyanin group of phytonutrients, you are getting much more for your money savoring an organic blueberry and believe me you will taste the difference too!
If you are not yet completely convinced that organic produce is better for you and the planet then at least start off by avoiding the ‘dirty dozen’ when it comes to conventional produce. The dirty dozen is a list of the top 12 most sprayed fruits in vegetables which, in my opinion should always be bought organic
For a complete listing of pesticide levels in foods and other prominent health and environmental issues the Environmental Working Group is an excellent resource.
Adding more fruits and vegetables to your diet is a wonderful way to improve your health and fuel your body but if you want to reap the most benefit organic is the only way to go!
Wishing you a fresh, nutritious, and delicious day!
Michelle Waithe, Holistic Nutritionist at Fuel
Since my early teen years, when I began seriously thinking about a healthy lifestyle I have ebbed and flowed with my convictions and ideas about diet, exercise, and my body. There were many factors that contributed to my thoughts on how to maintain perfect health and a lot of them did not include wholesome ideals or what I would now consider a holistic approach.
Up until the age of twelve I had very positive influences within my family life that fostered a healthy attitude towards food, exercise, and my body. Strict ideas about food and body image were not something in my conscious awareness in the early years of life. I was always a child who loved to be outside engaging in some type of sporting activity, having a father and siblings who were very active, and as my mum reminds me at every family gathering I owe my healthy eating habits to my brother Bruce. As she joyfully recounts my brother coming home from school, placing me in my high chair and sharing a big bowl of salad with me, my mum always reminds me that this is what set the pace for my love of healthy food in the years to come, that and her’s and my grandmother’s homemade meals. There was however, a very significant event that changed the course of my life and they way I viewed food, exercise, and health.
Diagnosed with type 1 diabetes at the age of twelve, a tail spin of emotion around food and health set in. Suddenly I had to ignore my intuition about what was good for my body and replace it with a stringent set of ‘rules’ about what, when, and how I would eat and exercise, combine that with daily finger pokes and insulin injections and my world was turned upside down, life as I knew had changed. This was all very foreign to me to say the least. Never before had I eaten artificial sweeteners and ‘fat free’ food but then found myself drinking diet pop, sugar-free this, that, and the other thing, and lots of packaged products because these were ‘allowed’ in my meal plan and encouraged by my entourage of medical specialists. Suddenly having such a rigid meal plan when before I simply listened to what my body wanted, created a pattern of eating when I wasn’t hungry and not being ‘allowed’ to eat when my body was signaling it was time for food. I distinctly remember the incident that set these wheels in motion at warp speed. I had just come home from school, my grandmother sitting in the living room watching her favorite soap opera, and an otherwise empty house. The other thing I remember vividly was being so hungry I could cry. All I wanted was a piece of toast but I knew that my scheduled meal time was not for another 2 hours and would consist of fruit and yogurt, as outlined but the colorful chart that hung prominently on the kitchen pantry door. Anxious and frantically hungry, I decided I would have a piece of bread. I couldn’t let my grandmother observe this blatant breaking of the ‘rules’ and God forbid someone came home and saw me eating ‘off schedule’ so I quietly snuck a slice of whole wheat bread into the bathroom and ate it. Filled with fear that someone would catch me, I began the cycle of what would be a continual process of food becoming my number one enemy. I should make it perfectly clear that I was never scolded by family members for eating or not eating but rather had conjured up these thoughts based on wanting to follow the rules set out by the medical authorities.
This disconnect between my mind and body resulted in years of weight loss and weight gain, disordered eating, over exercising or not exercising at all, and generally not feeling good about food, my body, or my health. Although this was a significant struggle throughout my teens and twenties it was a journey I had to take and made me who I am today, not to mention has lead me to the best career ever! Having had such distorted thinking about health I can often see the same patterns repeated time and time again with my clients. Although the thought processes are generated for a variety of different reasons the result is still the same, people struggle with health, weight, and body image based on a picture they have created from a set of beliefs. While our general health routines are extremely important what is more crucial to our longevity and joy in life is the way we think about our own personal habits.
In the infant stages of my career as a nutritionist my motto was along the lines of “you are what you eat” but as I evolve and continue to grow it is very clear to me that this is just a small portion of the equation. Yes, your food choices can positively or negatively affect the way your body feels there is no question about that however, this is not the only factor in optimal creation of health. My perspective now is most definitely “you are what you think about what you eat”. This may be an eye opening or somewhat revolutionary statement for most, so let me illustrate it to you this way. If you are eating a 100% clean diet but always anxious about every little slip up in your self imposed or socially accepted regime or exercising come hell or high water to the point where you have to get that morning run in no matter what otherwise your day falls apart then how healthy are you really?
An overabundance of stress whether it is about external factors or feeling badly about breaking rules you have created about behaviors, will never create a joyful body or mind. Yes, you may achieve the ‘look’ you believe is optimal or the stamina needed to meet athletic goals but if you are constantly creating an impenetrable armor of unreasonable standards needed to maintain your ideals is this truly a state of health? To me health is about feeling joyful at every moment in your body, mind, and spirit no matter where you are at a given time. After much soul searching, which I continue to expand upon daily, I came to understand that any energy put towards the achievement of health is lost when actions become effortful. There is a distinct difference between striving for greater health and forcing yourself to do something that feels unnatural. If you dig deep within yourself you will intuitively know the difference, but I must admit it does take practice to hear your true inner voice. The best way I have found to do this is create awareness. Listen to the thoughts you think, hear the voice of rote repetition in your head, and create stillness so that the real voice can shine through. Negative thoughts are only detrimental when they are unconscious and repetitive, if you can acknowledge and release them, thoughts do not have the same power.
While my case illustrates the extreme, I feel that many people hold themselves inside similar cages of belief which can only result in a feeling of failure. If nothing else, I hope to impart some wisdom from what I have learned on my journey, it is always about the process and learning to trust your own innate knowledge. When you have very strict rules about diet, exercise, and health and your behavior falls outside these guidelines you create a sense of failure whether it is in your conscious awareness or held deep at the subconscious level. I encourage you to seek the best health, learn about nutrition and exercise, I wouldn’t be in this business if I didn’t believe that however, the fastest road to health is understanding the perceptions you have created about your routine. Take a moment to examine what you believe about your health regime, the food you eat, and how you see your body. Be at peace with where ever you are now and create stillness to cultivate your intuition, it will never stere you in the wrong direction.
Wishing you a fresh, nutritious, and delicious day…enjoy your life, eat great food, and be joyful in every moment!
Michelle Waithe, Holistic Nutritionist at Fuel