Smiling eyes :)

Smile more :)

I looked in the mirror this morning with my mask on. I wanted to see if people could tell if I was smiling behind my mask.

A smile is like a little dose of kindness. And yet these masks put a dent in our ability to connect with others, at a time when we need connection more than ever.

The good news? All those lines around my eyes crinkled up enough (oh the beauty of aging) to let others know that I really am smiling at them underneath my mask.

We all know the stats on loneliness and the importance of connection. Yes, we are busy, but let’s not be too busy to give a big smile (aka crinkly eyes) and a big hello to everyone we come into contact with or walk by on the street.

Even better, be the first to smile. Don’t wait for the other person to “go first”.

Laugh lots

It’s true… laughter is medicine. It decreases cortisol levels, forms social bonds, releases endorphins (our feel good chemicals), protects our heart, and acts as an antidepressant.

There is even a study on the positive impact of Laughter Yoga (yes, you read that correctly) on irritable bowel syndrome (IBS), and how laughter helps reduce anxiety levels in people suffering from IBS.

I’ll be honest… just watching two minutes of a clip of people following Dr. Madan Kataria, the founder of the Laughter Yoga movement, in a round of laughing yoga (not sure where the yoga fits in) made me giggle.

There is even a five-minute TEDx laughter yoga segment by Liliana DeLeo, founder and president of Living Laughter. She says that our body can’t differentiate between fake laughter and real laughter, but if we start off with fake laughter, our body and emotions eventually follow suit.

It reminded me of a photographer years ago who I had hired to take pictures of me for my website. She wanted to get photos of me laughing, and told me to… just start laughing. It felt completely weird at first, but it eventually turned into a real laugh, and after each “laughter session” for the various shots, there was no question that I felt better… lighter and happier.

Many of us would benefit from laughing more – myself included. Watch a funny movie or a comedy series, surround yourself (at a distance!) with people who make you laugh, or experiment with laughter yoga. You will notice a difference - I promise.

Be thankful

We have so much to be thankful for. Many people keep gratitude journals, others do gratitude meditations. It’s a very personal practice. I have tried but struggled with both the journaling and the gratitude meditations, but found something recently that really resonates with me.

It’s called Gratitude Breathing and it’s very simple. There are a few versions - this is mine. You can do whatever works for you:

• Put your hands on your heart and close your eyes

• Bring your awareness to something/someone you are grateful for

• Deeply breathe in the gratitude, and hold your breath for 5-10 seconds

• While holding your breath, let that positive feeling flow throughout your body

• Then slowly exhale your gratitude out… out into the world.

And on that note, wishing you all a holiday full of smiles, laughter and gratitude.

Stay healthy.

gillian xx
gillian@gbwellness.ca

Why you need to move more

I’ve been writing and talking quite a bit recently about the impact of food on our brains, with respect to our moods, longevity, and critically, its impact on Alzheimer’s… years before symptoms show.

But what about movement?

I want to switch gears for a moment, and talk about brain health through the lens of movement (or physical activity).

Yes, we all know that physical activity is “good for us”. But as we move into the depths of winter, with many people already suffering from anxiety and social withdrawal, I feel it’s critical to understand how physical activity can truly help us through the long dark days of winter.

In a nutshell, physical activity can change our brain chemistry, and in doing so, change our outlook on life. And this is above and beyond the benefits to our body.

The Joy of Movement

In Kelly McGonigal’s new book, The Joy of Movement, she talks about how science shows that our brain actually rewards us for moving, dating back to early times when people had to do challenging things to just survive.

In present day, when we engage in everyday activities using our bodies, every system of the body “reads” movement, and we are rewarded - not for doing exercise to make us healthy – rather, with rewards such as more energy; with chemicals that give us optimism, joy and courage; and with chemicals that literally help us with our social interactions.

This includes working in the garden, playing with our kids, or any activity that has us moving.

Our brain reads movement as, “I am engaged with life; I am doing something that matters”.

McGonigal goes on to say that in order to get the full benefits of the “brain’s rewards” (mood enhancers, if you will), ideally we need something that keeps us in movement for a minimum of 20 minutes - our heart rate goes up a little, our breathing deepens, we may even break a sweat. Hence there does need to be some moderate activity in order for our brain to release its mood enhancing chemicals.

Your brain on drugs

One reason for these positive feelings is due to endocannabinoids - the chemical in our brain mimicked by cannabis. These endocannabinoids have the potential to decrease stress, increase feelings of peace and joy, and increase energy (which is often why the back half of any physical activity or workout can seem easier).

These feelings can be very powerful antidotes to loneliness, social anxiety, depression and even grief. Physical activity is one of the few things that creates a brain chemistry that makes us more open to connecting with others and experiencing happiness.

What if I don’t feel like moving?!

Good question. How to we get over our often natural resistance to movement/physical activity/exercise? Many of us are living much more sedentary lifestyles now, and it’s hard to get motivated - even thought we know we “should” be doing something. And winter is going to make it even more challenging.

Four full proof ways to get you moving!

Four ways to get you out of your chair or off the couch…

• Number one no fail trick? Put on some headphones and listen to music that gets you energized. Seriously… you will be hard pressed NOT to move (make sure you are already standing when you start listening!)

• Have a scheduled time either daily or a few times per week where you do some sort of physical activity with someone else – aka your accountability partner. Do a brisk walk or jog outside, or find a set of stairs or a hill, and walk up and down a few times. Jump on a swing set for crying out loud! If you can’t get outside, do something online such as a dance class, a weight class, a yoga class, a spin class… anything. Then connect with them afterwards for a couple of minutes to “check in”.

• Or, do what I just started doing about a six weeks ago… getting a small group of two or more people to commit to certain exercises/movements during the course of a day.

  • Exercises don’t all have to be done at once, nor do they need to be done at the same time as everyone else.

  • Even better, you don’t have to get into workout clothes to do them!

  • But, you do have to send the group a ✅ when you have completed them (I get checkmarks from others anywhere from 5:45am to 10:45pm :-). We may not be getting in our 20 minutes consecutively, but we are moving throughout the day and I guarantee you will feel a difference. And damned if I’m not going to get my ✅ off daily (our rule is we have to double up the next day if we forget)

• Or, simply hire a trainer :)

No matter what, if you are doing a movement that is safe for your body, and gets your blood flowing, it will not only energize you but also give you a sense of purpose, and in turn increased optimism. You will feel good about both yourself and the world around you.

Trust me. It works.

Get outside!

So, back to winter… ideally, to get enhanced benefits, we want to be outside. With all of the extensive research being done on the effect of nature on our moods, our mental well being, and our ability to think (to create, plan, daydream, focus and remember), getting outside is a win-win situation for our brains.

And the icing on the cake? Our brains are stimulated by navigational physical activity outdoors.

Huh? Let me explain.

Dr. Grafton, a neuroscientist, practicing neurologist and author of Physical Intelligence: The Science of How the Body and the Mind Guide Each Other Through Life, argues that physical activity has the largest effect on our mental health and our brain structure when it comes to longevity (1).

One of the key reasons for this is based on the idea that at its most fundamental level, the brain is a giant problem-solving machine, and that our brains thrive when they are challenged by having a (physical) problem to solve.

Grafton goes on to say that the area most stimulated with the physical navigating of unfamiliar surroundings is our hippocampus, critical for memory formation and retrieval. In addition, the biggest impact happens when we are outside, interacting with our environment.

For example, every minute you spend walking on an unpaved/uneven trail, you are making countless little micro-adjustments to foot pressure, angle and pace. These adjustments, according to Daniel Levitan, another neuroscientist and author of the book Successful Aging, stimulate the neural circuitry of our brains in the precise way that it evolved to be used… to solve problems (2).

Our brains were built to navigate in unfamiliar surroundings.

So, in an ideal world, instead of hibernating inside our homes this winter, strap on snowshoes, skis, cleats/spikes/crampons, or whatever it is that will get you outside, and start moving.

Whatever you do, I can’t stress enough the importance of movement to maintain our sanity this winter. Our body and brain will thank us. If nothing else, the old adage still rings true - if you don’t move it, you lose it. And research is showing us we lose a great deal more than just our mobility.

For that reason, for those of you in the Toronto area, I will be running my popular Walk & Talk program throughout the winter - a one-hour nutritional reset while walking in nature, followed up with a detailed action plan. Call or email for specific details as my walking parameters have expanded. And of course, if you would like more in depth nutritional guidance and/or coaching, reach out for a 20 minute free consultation and let's see if I can help.

Warmly,

gillian x
gbwellness.ca
gillian@gbwellness.ca

1. Levitan, D.J., (2020), Successful Aging: A Neuroscientist Explores the Power and Potential of Our Lives, Penguin Random House Canada Ltd.

2. Ibid.

Your brain on food.

Having been immersed in brain “stuff” for the last couple of weeks in preparation for an interview I did recently (Food and Mood: The Gut Brain Connection), I felt compelled to share some highlights with you for two reasons.

The first reason is COVID-19. That's because looking after our brain helps develop the resilience many people need to continue soldiering along. The second reason? Because as women in midlife, the information below is critical for our mental wellbeing, above and beyond COVID-19.

First, a few brain tidbits
Our brains have the highest nutritional needs of any other organ in our body… some say 10x higher than any other organ.

Our brains are more prone to damage from a poor diet than any other organ in our body.

Our brain is 2% of our body’s weight (3lbs) but uses 25-30% of calories we consume… it is the most expensive, busiest, most metabolically active organ in our body.

And yet, all is not good in brain land, especially for women.

The not so good news
One in eight women in the US have depression. And within that, women aged 40-59 have the highest rate of depression of any group based on age and gender (1).

Women are two times as likely to have anxiety and depression as men.

Women are over three times more likely than men to be diagnosed with an autoimmune disorder, including those that attack the brain, such as MS.

Women are up to four times more likely to suffer from migraines and headaches than men.

And the kicker? As Lisa Mosconi, a neuroscientist and director of the Women’s Brain Initiative at Weill Cornell Medical College so eloquently puts it, “There is a silent and looming epidemic brewing that is going to impact women greatly – one that most people are unaware of. Of all the challenges to brain aging, nothing compares to the unprecedented scale of Alzheimer’s disease” (2).

As women, especially women over 40, we need to sit up and pay attention. Depression hits us hardest, as does Alzheimer's (we are 2x as likely as men to get it). In fact, Alzheimer's starts decades before symptoms start to show.

The good news!
Not only is there good news, we can actually feel hopeful.

First, because we are in the drivers seat when it comes to our health.

Secondly, researchers are moving away from what Mosconi calls “bikini medicine” (that women are just men with reproductive organs) and finally starting to pay attention to the female brain.

And finally, anything we do for our brains, starting now, will positively impact our moods, anxiety levels and memory, as well as susceptibility to depression, auto-immune diseases, and the dreaded Alzheimer’s disease.

So how can we not only protect this wonderful brain of ours, but ensure we live a life full of vigor and vitality going forward? In a nutshell,

Lifestyle.

#1 Eat smarter

The next time you reach for a cookie instead of an apple, know that whichever one you choose will become part and parcel of how your brain will function. Period.

Not only that, the food we eat, over time, has the ability to turn on and off the many genes we have, determining which diseases get triggered (including Alzheimer’s) and which don’t (including Alzheimer’s).

In very simplistic terms, our digestive system (affectionately known as our “gut”) is made up of friendly and not so friendly bacteria, knowns as our gut microbiome. We want to feed our friendly bacteria because they positively impact everything from our immune system, our cardiovascular system, our weight and energy levels, all the way to our mental state.

If our diet is out of balance and we spend too much time feeding our bad bacteria (sugar, refined carbohydrates, processed foods), our gut microbiome will be out of balance. Chronic inflammation can set in, which, over time, can lead to anything from joint pain, eczema, low energy, auto-immune diseases, cardiovascular disease, diabetes, obesity all the way to anxiety, depression and Alzheimer’s.

Embrace fibre

• Fibre is THE food source for our good gut bacteria - vegetables should make up at least half our plate at any given meal.

• Anywhere from 5-9 servings a day is our goal (a serving is ½ cup, except leafy greens which are 1 cup)

• Legumes and whole food starches (such as sweet potatoes) are an excellent source of fibre

• Embrace whole grains (minimize white flour, white pasta and white bread)

• Minimize sugar - it feeds our bad bacteria, along with refined carbs

• Diversity is key to ensure our many strains of friendly bacteria all get fed. When it comes to vegetables, think the rainbow.

A diet rich in antioxidants
Oxidative stress is the production of harmful free radicals in our body and brain. Our brain suffers the most from this type of stress, which increases with aging. Much of it is natural, created internally with all our normal metabolic processes, and our body produces its own antioxidants to combat this.

It's the oxidative stress from our diet, our sedentary lifestyle, environmental toxins, pesticides, medications (and more), that can cause the most harm, especially when our antioxidant levels are low. Oxidation can wreak havoc in our bodies, from damaged cells, accelerated aging, activation of harmful genes and an overloaded immune system. Antioxidants neutralize the free radicals associated with oxidative stress.

Think ACES + zinc when you think antioxidants.

• Vitamin A – liver, fish, dairy, plus betacarotene sources, with sweet potato, winter squash and kale topping the list.

• Vitamin C – coloured peppers, broccoli, brussel sprouts, papaya, blackcurrants, kiwi, +++

• Vitamin E – nuts and seeds, including their oils, avocados

• Selenium – brazil nuts, seafood, organ meat

• Zinc – oysters, meat, beans, nuts

Protein power
As women, we tend to not eat enough protein. But, in order to manufacture two of our key mood neurotransmitters, serotonin and dopamine (plus for a host of other reasons), we need to ensure we have protein circulating in our body throughout the day (not just at dinner).

Try to eat at least 25g of protein at each meal. Check out this site to determine number of grams associated with different foods. Think nuts, seeds, beans and lentils, quinoa (all good sources of fibre as well), soy (organic), hummus, nut butters including tahini (my “go to”), nutritional yeast, and of course dairy, eggs, fish, meat and poultry.

Fish for fat
We all know by now about omega 3 fats and how they are essential for our brain. Two servings of cold water fatty fish a week (salmon, mackerel, trout, anchovies, herring, sardines, caviar) should be a part of your weekly menu.

If you are vegetarian or vegan, flax, flax oil, chia seeds and walnuts are all good options, but it is recommended that you supplement with an omega 3 fish oil due to the conversion process these foods must go through in your body (where up to 70% of the omega 3’s can be lost).

Lisa Mosconi also recommends that if you are in menopause, or over 50, even if you eat fish, you should consider supplementing – always with a good quality fish oil (3). Look for one with high DHA.

B for the Brain
B vitamins are essential for brain health. Fortunately, we can get most in our diet. There are a few B vitamins that I want to highlight, though – choline, B6 and B12.

Choline is essential for the manufacture of acetylcholine, a neurotransmitter that is critical for memory and learning. Eggs are the best source, but consider lean beef, soy (organic), chicken breast, codfish and quinoa.

B6 is necessary for the manufacture of the neurotransmitters dopamine (the body’s “natural” antidepressant), serotonin (linked to mood, memory and learning) and GABA (calms our nervous system). We need B6 on a daily basis – top sources include fish, chicken, tofu, beef, sweet potatoes, bananas, potatoes, avocados and pistachios.

B12 plays an essential role in the prevention of strokes and dementia. It’s also very important for the production of serotonin. Foods include shellfish, fish (salmon, trout, mackerel, fresh tuna), chicken, eggs, beef, dairy products. It’s suggested that vegetarians, vegans and “older people” (I will leave in your hands ;-) and people with digestive issues take a supplement.

Final thoughts
It’s important to know there is no one perfect way of eating, and we never want to take away the pleasure we get from food. My mission is simply to help women understand the power food can have on our physical and mental wellbeing, especially over the long term.

Obviously, my focus here has been on food. Future blogs (I will make them shorter, I promise!!!) will revolve around other elements critical to the health of our brain.

In the meantime, know that as we age we need to take action sooner rather than later, especially given that Alzheimer's starts years before symptoms show. Whether it be digestive issues or simply chronic low energy – it often means something is going on, and can take a toll on our brain health. If you need help to get back on track, let’s have a Discovery Call and we can discuss your situation.

Or, if you are in Toronto, book my popular Walk & Talk (masks mandatory at this point) for a one hour nutritional reset while getting exercise and fresh air, followed up with a personalized action plan.

Thanks for reading :)

Warmly,

gillian x
gillian@gbwellness.ca
gbwellness.ca
PS - if you have any burning issues you want to learn more about as a topic for these blogs, or if you have any feedback/comments, please reach out!

1. The US Centre for Disease Control

2. The Brain XX, by Lisa Mosconi

3. The Brain XX

Achy joints? Read on.

Joint pain affects many women in their 50’s and beyond, for a variety of different reasons.  Sometimes joint pain can be debilitating, other times it's a constant, annoying, underlying pain. I know so many people who are impacted by it, so I wanted to cover some of the main reasons why this happens, and possible steps one can take to alleviate the pain.
 
First of all, joint pain is inflammation of the joints, and could include osteoarthritis, arthritis or even rheumatoid arthritis (but not necessarily).
 
So what actually is inflammation?
 
Good question!
 
Inflammation is a word that gets tossed around a great deal, but with limited understanding.
 
In very simplistic terms, it’s a release of chemicals and proteins from our immune cells, whose role is to defend the body and attack “foreigners”. At the same time, these chemicals and proteins also irritate and can cause damage to our tissues. Think of a splinter. Inflammation is a natural response to the injury, which gets red, and often warm/hot, but eventually settles down and “turns off” once the splinter is removed.
 
This is all normal and part of the healing process.
 
All good, right? Not so fast.
 
Chronic inflammation is different. It doesn’t turn off. It means that somewhere in our bodies there is an ongoing irritant that the immune system keeps reacting to (let’s say the splinter is never removed). This can manifest itself in a whole multitude of ways.  
 
If the irritants aren’t dealt with, it can result in the body being flooded with inflammatory defence cells and hormones that damage the tissues (whether it be in our gut, our joints, our lungs, our skin… wherever). The body never gets a chance to recover.
 
Free radicals can also cause inflammation in the body (more commonly known as oxidative stress) if not held in check. They are produced in our body both internally, as part of our normal metabolism, and from external sources such as cigarette smoke, medications, pollution and radiation. Plus certain foods are more likely to generate free radicals in our body (you know the ones ;-). 

How do I know if I have chronic inflammation?
 
Early symptoms could include:

• Fatigue

• Foggy brain

• Joint/body aches

• Knee and hip issues

• Eczema, hives, rashes

• Bloating, constipation, diarrhea, etc

 
So what are these irritants?
 
This is where it gets a bit challenging… figuring out what the irritant is. It could be:

• Sugar (highly inflammatory)

• A food allergy (wheat and dairy are often at the top of the list, followed by soy, eggs and corn)

• Alcohol, coffee or chocolate

• Histamine rich foods (fermented beverages, fermented foods and dairy products)

• Environmental factors, such as mold, first or second hand smoke, chemicals that we put on our body that get absorbed into our skin, heavy metals such as lead, etc.

• Stress (sadly)

• Hormonal imbalances, such as underlying thyroid or blood sugar imbalances

• Poor diet in general

• A combination of some/all of the above

 
So where does one start?
 
Again, a bit tricky. Ideally, one needs to figure out what the irritant is.
 
If you feel you are eating well overall, then one method is to try an elimination diet. You could either eliminate everything you think could be inflammatory based on my list above, for 2-3 weeks, and then slowly introduce foods back in individually; OR, you could delete one food at a time for 2-3 weeks and see if there is any difference. Both take time, but are often worth the effort.
 
One challenge is that the digestive system takes a while to heal if it has been aggravated, but often one can still notice a difference over a short period time if they remove an irritant. 
 
A much faster and easier, albeit more expensive method, is to get tested for any sensitivities or allergies you might have. 

Are there any helpful foods to relieve inflammation/joint pain?
 
Ok… you know me by now, so of course you know my first answer is to start with a whole food diet, full of colourful vegetables and fruit :) 
 
Vegetables and fruits are not only high in antioxidants, which neutralize the free radicals, but also create a more alkaline environment in our body, which can help reduce inflammation.  An acidic environment in our bodies makes us ripe for inflammation.
 
I’ve included a list below of some of the top vegetables and fruits with high antioxidant levels, but honestly – don’t get caught up in lists - simply increase your vegetable (and some fruit*) intake.
 

• Wild blueberries + blackberries

• Goji berries

• Tomatoes

• Carrots

• Sweet potatoes + squash (try delicata squash right now - so good - just slice and roast!)

• Pomegranates

• Strawberries

• Cilantro

• Kale

• Broccoli

• Grapes

 
*Just a note that even though fruit is full of nutrients and fibre, it also contains sugar and can be over-consumed. If you feel you already eat a lot of sugar, definitely look at your fruit intake as well.
 
Finally, certain nuts are also high in antioxidants, the highest being walnuts, pecans and chestnuts. And wild caught salmon (sockeye has the highest) is also a good source.
 
Natural anti-inflammatory’s include:

• Turmeric - curcumin is the active ingredient

• Ginger - also rich in anti-oxidants – make ginger tea, add to your salad dressing (recipe at bottom), or toss in a smoothie

• Ashwaghanda

 
Many people will start their day off with warm/hot water, apple cider vinegar (acidic outside body / alkalizing inside body!), turmeric (powder or root), ginger root and a splash of honey… a great way to cleanse your body first thing in the morning and get in some anti-inflammatory foods at the same time.

What about Omega 3 fats?
 
Omega 3 fats are also excellent to combat inflammation, the best sources being cold water fatty fish, including salmon, sardines, anchovies, mackerel and herring.
 
A good quality fish oil is worth trying for those suffering from joint pain and inflammation (just remember that simply taking fish oil and not changing any other part of your diet doesn’t make sense). Carlson Labs and NutraSea are both respected brands. The one caveat is the jury is still out as to the true effectiveness of fish oils. If you can stick to food, do. I take fish oil to cover my bases, with the hope that it works :)

You mentioned our environment could cause inflammation… how?
 
With respect to environmental factors, this of course isn’t as straightforward, but start becoming more aware of your surroundings (mold is becoming much more recognized nowadays as a serious issue in people’s homes), as well as what you are putting on your body (aside from all the toxic elements that are in many of our beauty and cleansing products, scents are also huge irritants for people, as they are made up of so many chemicals, none of which are regulated).
 
Seriously… stress???
 
Finally, one of the toughest issues to deal with is stress, where cortisol promotes a loss of minerals and increases the inflammatory acid load in our bodies. I’ve talked about meditation in past blogs (I would now add the Sam Harris’ Waking Up app to the list), but I’ve been doing a lot of research into breath work and will be writing on it soon. What I love about breath work (aside from its proven effectiveness) is its accessibility (you can practice it almost anywhere, it’s free, and you can incorporate it in little bits throughout the day).  If you are interested, you can try out Inward Breathwork, using the code INWARD30 (at checkout) to get the first month free.

Oh... and keep moving!  Keep those joints lubricated!

I know from experience that trying to do these things (or any diet/lifestyle changes) on your own can at times be overwhelming (and lonely). If you feel you are someone that needs help to stay motivated and on track, reach out today. We can chat and see if I can help. And based on enthusiastic feedback, I am also continuing my Walk & Talk Program right through the fall, and possibly winter, so if you simply need a nutrition and/or lifestyle reset over the course of an hour walk in nature, let's connect.

Thanks for reading :)

gillian x

Ginger salad dressing 
(From Brain Food by Lisa Mosconi)

• 2 small garlic cloves

• One 2” piece of fresh ginger, peeled

• 2 tbsp tamari or nama shoyu saude

• Juice of ½ lemon

• 2 tbsp tahini

• 1 tbsp olive oil or coconut oil

Put all the ingredients in a food processor or high speed blender and blend until creamy.  Great for a Buddha bowl, or with some greens, mandarin pieces and sliced almonds.  Or just greens!
 

Link between Osteoporosis, Vitamin D and Vitamin K2

Vitamin D is known in some circles as the wonder supplement, even touted right now as eliminating the risk of ICU admission due to COVID-19. But I’m not going to touch that one!
 
On a much more “well studied” level, vitamin D has been linked to reducing the risk of heart attacks, strokes, deaths related to heart disease, cancer, immune system function, brain function and bone health. 
 
Yup… it is kind of a wonder drug.
 
Today, though, I want to focus on bone health. Specifically, on the critical role of vitamin K2 and its inseparable relationship with vitamin D when it comes to bone health (and by default, cardio vascular disease). 
 
A bit of background…
 
Vitamin D
 
Of course, the best place to get vitamin D is through direct sunlight, as it’s made in our skin from UVB exposure to the sun. This leaves many of us vulnerable to low levels -- sunscreen, working inside, fear of skin cancer (understandable), our northern latitude, wearing clothes, etc. Hence many people are prone to vitamin D insufficiency*.
 
Other people that are prone to insufficiencies are:

• older adults, whose skin isn’t as efficient at producing vitamin D

• people with dark-coloured skin (which impairs vitamin D production)

• people suffering from obesity, whose excess fat stores sequester the vitamin

• compromised digestion causing inadequate absorption of vitamin D

You can obtain small quantities of vitamin D through food, such as fatty fish (salmon, mackerel, herring – all great sources of omega 3s btw), egg yolks and certain foods such as milk that’s been fortified with vitamin D), but often supplementing is recommended if a daily 5-30 min dose of sunlight is unavailable (yes, a big range - there are simply too many confounding factors)

Vitamins K1 and K2
Vitamin K1 (which we generally refer to as vitamin K) is considered the “dominant” K vitamin, and is readily available in leafy green vegetables, its main role being for blood clotting.
 
Vitamin K2 is a relatively recent discovery. It’s very different from K1, with completely different food sources and different roles.
 
Its primary role is moving calcium around to bones and teeth, and removing it from areas where we don’t want calcium. There are many subtypes of K2 – the most important ones to date being MK-4 (dominant in the brain) and MK-7 (dominant in our liver). MK-7 is the one that is synergistic with vitamin D (which I will simply refer to as K2 for purposes here).
 
The best food source for K2 is natto, a fermented soy. Liver is another good source, along with fermented dairy. Both gouda and brie cheese have modest amounts. Ultimately, it's not readily available in our diet.

Vitamin D's role in bone mineral density
Vitamin D is necessary for calcium absorption from food. It also controls the amount of calcium in our blood. Together with calcium, vitamin D protects older adults from osteoporosis. Without sufficient vitamin D, our bones can become thin, brittle and misshapen (1).
 
Calcium is an electrolyte. Aside from bone health, it’s used in a number of different ways in our body, including muscle contraction and neuron signaling in the brain. The amount of calcium in the blood is very controlled – so much so, that if there isn’t enough calcium in our blood, vitamin D will activate cells that break down our bones to draw calcium from our bones.
 
Yes, you heard me correctly… it will literally take calcium from our bones. Hence think decreased bone density over time, possibly leading to osteoporosis.  So make sure you get enough calcium in your diet! 

So where does Vitamin K2 come in?
Vitamin K2 controls where calcium goes in our body.  Specifically, it ensures that calcium is deposited into the hard tissues, where it belongs, like bone and cartilage.  Hence it’s critical for bone formation, bone mineralization, our skeleton and our teeth.
 
On the flip side, K2 ensures that calcium stays away from our soft tissues, such as our blood vessels and kidneys where it doesn’t belong. A build up of calcium in our kidneys leads to kidney stones, and in our blood vessels leads to atherosclerotic plaque (think heart attacks and strokes).
 
Net net…
Basically, vitamin D makes sure there is enough calcium in our blood (a reminder if it didn’t sink in the first or second time, it will take calcium from our bones if there isn’t enough in our blood), and then vitamin K2 directs the calcium to our bones and cartilage.

So… does that mean I have to supplement with both D and K2?
 Ugh – the million dollar question.
 
The consumption of a well balanced diet is key for primary prevention of any sort of disease.  In a perfect world, we want to get everything we need from nature and food.  Nutrients automatically work synergistically in our body.  Sadly, many of our foods have been deprived of essential nutrients based on soil depletion, forced ripening and travelling long distances.   
 
We also have to consider the state of our digestive system. If things aren’t working well, our small intestine won’t be effective at absorbing nutrients into our blood stream. As well, K2 is made by specific strains of our gut bacteria, and our digestion needs to be in tip top shape for this to happen...

• Do you have a well balanced diet?

• Are you eating 5-7 servings of a diverse number of vegetables a day?

• Are you eating fermented foods? 

• Are you getting enough sunlight? 

• Is your digestive system working properly (ie – do you have any bloating, gas, constipation, diarrhea, general malaise, etc?  If so, things may be amiss)

Regarding supplementation, according to medical physicist Dr. Sarah Ballantyne, PhD , there is growing evidence that we want to supplement vitamin D and K2 together to support bone health and prevent osteoporosis, but there is not enough science showing exactly how much K2 to take relative to vitamin D.
 
She goes on to say studies show that if one is taking less than 800 IU/day (considered a low dose) of vitamin D, then they don’t’ need additional K2. If over 800 IU/day, many scientists feel it should be packaged with vitamin K, especially if one is high-dosing vitamin D (generally anything over 5000 IU).
 
First and foremost, it's important to get your vitamin D levels checked. If you have insufficient levels, then start supplementing, and get tested again.  
 
What levels should we be aiming for vitamin D?
In terms of “adequate” blood serum levels, the numbers vary. Some say that 20-30 ng/mL is a good level, but Sarah Ballantyne says 50-70 ng/mL. This wide range makes it challenging. Being aware that symptoms of a vitamin D deficiency can be low energy, feelings of anxiety/depression, feeling down in general or having a weak immune system could be tell tale signs. 
 
On the flip side, if one feels some of the above symptoms and starts supplementing, they might notice after a few months that they have more energy and are in a better mental state (assuming they are vitamin D deficient).
 
What about levels of K2?
K2 is much more difficult to measure. Most people don’t have signs of insufficiency, rather have to "hope" they are getting enough to reduce the risk of long term problems (osteoporosis and cardiovascular disease).  With K2, though, there is no upper limit of toxicity (unlike vitamin D), so there are no evident risks with supplementing.
 
Ultimately, it’s up to you. Lots more research needs to be done, but based on early studies, when it comes to bone health, especially in postmenopausal women, I, personally, want to make sure I’m covered. I take a supplement in the fall, winter and spring that has both vitamin D (1000 IU’s) and K2 (120 mcg)… no high dosing, just maintenance levels. 
 
In addition, I would recommend anyone now in menopause to ask for a bone density test (if you haven't had one) in order to get a baseline. Osteoporosis is NOT something we want to have as we age, as we know our estrogen levels decrease, and bone mineral density becomes an issue. 

On that note, weight bearing exercise is great prevention for osteoporosis as well, as is being outside in sunlight... GB Wellness Walk & Talk is the perfect opportunity to combine those elements with a nutritional reset!   Email me, check out my website or give me a call if you are interested in a free 20 minute consultation, and/or would like to take advantage of this amazing fall weather and go for a Walk and Talk.

Thanks for reading :)

gillian x
gillian@gbwellness.ca


 *Insufficiency vs deficiency – insufficiency means lower than adequate levels, but not low enough to cause symptoms (rather, negative effects happen over the long term); deficiency means levels are so low you are showing symptoms. For example, if you were deficient in K1, you could have nose bleeds, bleeding gums, heavy periods and/or bruise really easily. 

(1) https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

The ONE thing I would recommend...

People often ask me the ONE THING I would recommend when it comes to food. I find it a loaded question, because there are so many different variables. We need vitamins, minerals and fibre from fruits and vegetables (although those on the carnivore diet would beg to differ); we want protein at every meal for a whole variety of reasons; some experts would say it’s more about WHEN we eat, not necessarily what we eat; and others would argue it’s all about mindset, as it doesn’t really matter what we put in our bodies if our stress levels (aka cortisol levels) are through the roof. And what about our eight glasses of water a day… SO important!

Did I mention it’s a loaded question?!

Everything above is important. But based on the ever evolving research of the trillions of bacteria we have in our gut, commonly known as our gut microbiome, and the profound impact these bacteria have on our body and our brain, I do have an answer to the question above – the ONE thing I would recommend.

Why is our gut microbiome so important?

Depending on how we treat these bacteria, they can make life pretty great, or can make things pretty bad. 
 
We have anywhere from 75-90% of our immune system in our gut. Think about that. Research shows our gut bacteria directly influences our immune system - potentially providing us (or not, depending on the make-up of our microbes) protection against COVID-19 and the many other pathogens that exist.
 
Studies are also telling us that microbiome diversity is a good indicator of a healthy gut.  And in addition, that there are links between our gut microbiome and a host of diseases, including cardiovascular disease, certain cancers, diabetes, obesity, Crohns, irritable bowel disease, Parkinson's and more.  On the flip side, other studies are showing the link between the Standard American Diet and its negative impact on our cognitive brain function (via the gut-brain connection).

In the elderly population, there is a clear relationship between the composition and diversity of their microbiome, and their health outcomes.   Specifically, elderly people with more diverse microbes had less indications of frail and cognitive health.  Conversely, those on a bland, processed and repetitive diet (sadly, the food served in many retirement homes), had a shrinking in their microbiome.

There are even recent studies reflecting compromised gut bacteria in individuals who became infected with COVID-19.
 
So what are you recommending?
 

Plant diversity.   

 
(Sorry… I wish I could make it sound more exciting).
 
But seriously, results coming out of the American Gut Project are showing that the number of plant species consumed is strongly associated with the diversity of our microbiome. Note this is MORE than following a particular way of eating, such as being “vegan” or “omnivore” - meaning it’s not associated with any particular diet, but simply the diversity of the plants we eat (including legumes).   
 
Further, plant consumption is also associated with a reduction in certain antibiotic resistant genes. Specifically, individuals who consumed more than 30 types of plants a week compared to those who ate 10 or fewer types of plants per week had significantly reduced abundance of antibiotic resistant genes.
 
Imagine microbes as little factories producing a huge variety of beneficial chemicals that enhance our health, or inflammatory chemicals that do the opposite. What we feed these microscopic entities is critical. 
 
It is estimated that there are anywhere from 500-1000 species of bacteria in our gut, with varying dependence on different plant species, so just eating broccoli or kale every day and thinking we are covering our bases isn’t really correct. We want to broaden our palate. Just focussing on so-called "superfoods" is great... but we want to think bigger.

So do I have to start eating 30 different plants a week?  Ugh.

No! Don’t be overwhelmed by thinking you have to start eating copious types of plants a week. First of all, it would be overwhelming. And secondly, we never want to radically increase our vegetable and fruit intake "overnight" - that can cause severe bloating and other discomforts. Rather, think more about how we tend to fall into our favourite “vegetable patterns”. For example, a friend said to me recently that he was a “broccoli guy”. Broccoli for lunch, dinner and even sometimes in his scrambled eggs for breakfast. Yes, he eats other vegetables, but broccoli was his “go to” vege.
 
I would hazard a guess that many of us fall into this pattern.  It’s awesome we are eating this healthy food, but like exercise, if we do the same exercise day in and day out (let’s say running), we’re missing some key parts of our body that need to be worked out as well (ie – weight bearing exercise for our upper body to develop muscles and help keep osteoporosis at bay). Plus the law of diminishing returns eventually comes into play.

I need ideas!

Slowly start increasing the number of vegetables that you buy and cook. I’ve included below a few examples of how you can incorporate them into your daily meals:

• Load up your salad –

  • mix up your lettuces

  • add grated carrots, raw beets or radishes

  • add green, red or vidalia onion

  • add cucumber, mushrooms, coloured peppers, sliced fennel

  • add lentils, white kidney beans, or black beans (ANY bean for that matter… yes they count as plants, and are great protein at the same time)

  • add roasted vegetables (see list below)

• Simple little things like adding onion and celery to your egg salad sandwiches (or enjoy your egg salad on a romaine lettuce leaf)

• Load up your smoothies

• Add sautéed spinach, onion, garlic, peppers, etc to your breakfast scrambled eggs (just sauté in the same pan then add the egg liquid)

• Sauté greens, etc and put poached eggs on top

• Roast almost anything – beets, sweet potatoes, squash (butternut great and you can buy already cubed), broccoli, cauliflower, fennel, cabbage (so good), any kind of onion, garlic, peppers, carrots, eggplant

• Sauté beet leaves, swiss chard, kale, cabbage

• Steam broccoli, cauliflower, the greens just mentioned above (the sweetness comes out in cabbage and is amazing with some butter and salt on top... so simple)

• Sauté vegetables, starting with sliced onions (no need to dice) and garlic as the base (great prebiotics, which your microbiome loves), adding zuchinni and/or peppers and/or fennel... whatever you have.  Then perhaps toss in frozen peas or baby spinach or arugula at the end.

Honestly, don't think it through too much.   Just add more/different vegetables whenever you can.   As I've mentioned before, one of the easiest ways to cover your bases when you are shopping (and cooking) is to think of a rainbow of colours when it comes to selecting your vegetables.   

Given our times right now, we want to increase our immunity. Supporting our gut microbiome by eating a diverse number of plants, based on current research, is the way to go.   We also get all the added benefits of the diverse array of vegetables and fruit - vitamins, minerals, energy, fibre, antioxidants and phytochemicals (over 5000 of them!). Note that each fruit and vegetable has its own profile. And in the process, we not only help protect ourselves from disease, we support our brain health at the same time.

And in the interest of staying healthy, I am launching 🌿gbwellness Walk and Talk, starting the week of  September 14th.  My goal is to get people out from behind their screens for a walk in nature while getting an hour of personalized nutrition coaching.   If you live close to midtown Toronto (or are willing to make the trek!), stay tuned... more to come next week.

As always, thanks for reading :)

Food is Not a Game of Perfect

Happy summer! I hope everyone has been able to take advantage of the incredible weather we have been having, using it as a distraction for both the pandemic as well as the distressing events that continue to take place both here and around the world.
 
I, for one, have been distracting myself with the very time-consuming and frustrating game of golf, hence the title of this blog, which is based on the book Golf is Not a Game of Perfect, by Bob Rotella.
 
I read this book recently because of a few mindset challenges I was having on the golf course, which of course were reflected in my game, and it dawned on me that I used to do the same thing with food.
 
Years ago, I tried "every diet in the book,” only to fall off in either a few days because of a “slip-up”, or after a week because I didn’t notice any difference in my weight and gave up. This of course was accompanied by a constant negative inner dialogue. Hence, not only did I sabotage what I had set out to achieve, I made myself feel so poorly that it affected every area of my life.   
 
Perfection is not achievable, it’s not realistic and it’s destructive. It sets us up for constant disappointment, as well as the propensity to be quite cruel to ourselves. And then we give up. It’s amazing how good we are at both (women especially).
 
With habits and behaviours around food specifically, it is about much more than just the food on our plates. The emotional baggage can be so complex, and for many can infiltrate every aspect of our lives.

Strategies

So what are some strategies we can employ to move ourselves in the right direction if we are struggling with weight issues or health issues, and feel that our habits and behaviours around food need to change?
 
One way we can help manage the downward spiral is to avoid setting ourselves up for inevitable failure in the first place, which happens with an "all or nothing" approach (perfection in disguise).  
 
Another way is to move away from short-term thinking, because change takes time. If you’ve gotten to where you are over a long period of time, how could you expect major change to happen in a week? It won't.
 
We also need to give ourselves a break when we have “slip-ups”- which, by the way, I refer to as “life happening” (as in, life happens!). Are you going to be “perfect” at that birthday party/wedding/the Sunday night dinner with your favourite dessert of all time? No! Life is too short for that. BUT, it's important to not fall into the trap of feeling that you’ve “ruined everything” when you have indulged. To avoid that feeling, go back to strategy number two above ---> think long term. "Life happening" here and there is not going to mess anything up in the big picture. I promise.

This leads into my next point... moving towards a goal or achievement is not a straight line. There are always setbacks. Don't let them drag you down. Just keep moving forward as best you can, knowing it won't be a straight line and yet knowing overall you are going in the right direction.  
 
It's also important to reframe our experiences, and focus on what we have achieved, instead of what we haven’t achieved. It’s the self-flagellating that can be so destructive to our sense of well being.  And that, in turn, starts the downward spiral. So the next time you hear that little "voice" inside your head putting you down after you've over indulged (or, had yet another bad golf shot ;-), become aware of that negative voice. And rather than letting it drag you down to the depths, start thinking about all the positive things you HAVE done. It takes practice, but the more you catch yourself, the easier it becomes.  

Finally, building on this strategy above, realize that these habits we have around food (or any habit we want to change) are actually serving us by meeting a need. So instead of bullying yourself, be kind instead, and then sit for a few minutes and let that awareness help you uncover what your unmet need might be. For example, do you eat when you are bored? When you are sad? When you are angry? When you are lonely? Getting to the root cause can help loosen the grip on that habit.

In summary:

• Avoid the all or nothing approach

• Think long term - lifestyle changes takes time

• Be kind to yourself when "life happens" 

• Understand that moving toward your goal won't be a straight line, and that's ok. Just keep moving forward.

• Focus on what you HAVE achieved, not on what you haven't achieved

• Determine what needs are being met with your habit

Most importantly, remember that food is not a game of perfect.

And if you happen to struggle with any of the above, let's chat for 15-20 minutes. We can then determine if I am the person to help set you in the right direction.

Thanks for reading :)

gillian

Food Insecurity / Battle the COVID-19 Bulge

As much as I feel the tips included below on how to battle your bulge are important, given what's going on in the US (and beyond), I debated whether to send this. 

It seems decadent, especially because when it comes to food, so many of those protesting right now are from marginalized communities where food insecurity is rampant (food insecurity is defined as the state of being without reliable access to a sufficient quantity of affordable, nutritious food). More than 800 million people live every day with hunger or food insecurity as their constant companion.

 It's an insidious, systemic situation that simply isn't acceptable.

So if you would like to save the Battle of the COVID-19 Bulge tips for future reading, and instead learn about how you can help out with this more pressing situation, I invite you to read the latest newsletter from The Stop. It includes a number of links which will direct you to some interesting articles as well as links to organizations that need support.

The Stop’s mission is to increase access to healthy food in a manner that maintains dignity, builds health and community, and challenges inequality; that nutritious food is a human right for all. The Stop serves these marginalized communities day in and day out, even now, during the COVID-19 pandemic. It is because of The Stop that I am a nutritionist. Having volunteered there for five years made me realize that I could help change people's lives through food, and I continue to serve these communities on a weekly basis.

I have never known hunger or racism or what it feels like to be scared to go running every time I put on my running shoes, so I can't begin to comprehend the emotions involved in what is going on south of the border right now (and to a lesser extent, here in Canada and the rest of the world). But I can be compassionate and kind; I can listen and I can learn. We all can.

______________________

Battle of the COVID-19 Bulge
 
After bumping into two people this past weekend who were lamenting weight gain around their middle, even though they felt they had been doing “everything right” (lots of exercise, eating the “right” foods, etc), and then reading an article in Monday’s Globe and Mail on the same subject, I felt it was time to do a refresh on tips to avoid the dreaded COVID-19 bulge. 
 
Sadly, that bulge becomes harder to get rid of the older we get, especially when combined with hormones associated with menopause.
 
So, in no particular order...

DO:  Eat breakfast like a king, lunch like a prince and dinner like a pauper
This old adage has science to back it up when it comes to weight mgt.  Studies have shown that calories are treated differently depending on when you eat them.  Those who ate the exact same food early in the day vs late in the day (ie – flipped their meals) gained more weight when eating the larger amount later in the day.  
 
DO:  Change your mindset
Eating one or three cookies doesn’t mean you’ve “wrecked everything” and now need to eat the whole bag.   This is called the “what the hell” effect.   Or being excited about losing weight on your first week of trying, so excited, in fact, that you celebrate by eating more.  This is called the “because I deserve it” effect.
 
Both effects are very real!
 
DON’T:  Overeat good fats
 We keep hearing “Fat doesn’t make you fat!”  Well, yes, it does, if you eat too much of it.  As Leslie Beck alluded to in her Globe and Mail article on Monday, just because they are good for us doesn’t mean we won’t gain weight if we eat too many. No food is a free-for-all (except vegetables ;-)
 
DO:  Have a carb, protein and fat at every meal and snack
Aka balance your blood sugar. This is key. Note when I say carbohydrates, I mean vegetables, fruit and/or whole grains.  Carbohydrates raise our blood sugar more than protein and fat.   By pairing them together, it keeps us fuller longer and avoids cravings.    
 
Starting the day with juice, toast and jam, or bagel or cereal can start us on a day-long blood sugar roller coaster, leading to constant cravings, low energy and brain fog.
 
DO:  Feed your good gut bacteria
Our gut flora has a huge impact on our cravings, and ultimately our weight (when we give into cravings and eat more).  If we keep our good bacteria fed properly, our cravings for sugar, refined carbohydrates and processed foods will eventually go down.   And as an added bonus, our brain health will go up.
 
Our good bacteria love:

• All vegetables

• Prebiotics – includes onions, garlic, leeks, asparagus, dandelion and Jerusalem artichokes (slightly undercook them)

• Resistant starches - includes plantains and green bananas; beans, peas and lentils (white beans and lentils are the best); whole grains including oats and barley, and cooked and cooled white rice

DO:  Get junk food out of the house
If it’s not there you won’t eat it.  I can promise that ;-)  Just make sure you have other food to grab if you let your blood sugar drop too low and you become ravenous.  But if you are eating a carb, protein and fat at every meal, and you eat at 3 hour intervals, you shouldn't hit that ravenous stage.
 
If you are craving a sweet after a meal, slice up half a banana and add almond butter to every slice.  Or, if you can swing having dark chocolate in your house without eating it all in one sitting, then have a square after lunch and/or after dinner. 
 
DO:  Have “go to” snacks
Have handy, easy accessible snacks that you know will benefit your body so you can avoid grabbing the slice of cake, the muffin, chips, ice cream or a piece of toast.
 
Think:  apple (or celery or carrot or any vege) with nut butter. My latest is tahini from bulk barn… full of vitamin C but more importantly, I love it and there is no prep. Or greek yogurt with berries and shredded coconut on top.   Or the sliced 1/2 banana and nut butter I mentioned above.
 
DO:  Pause
 So often we go to reach for food but we aren’t really hungry.  Put a note on the fridge, “Am I really hungry, or am I … " (fill in the blank here:  bored, angry, sad, scared, etc).  And then pause for 5 seconds.  If you aren’t hungry, go get a glass of water instead and while sipping, start to address the real issue.  Or go for a walk :)
 
DON’T:  Think of exercise as a weight loss tool
 Exercise (although I much prefer the words movement or activity), is critical for us on so many levels.  And we need some form movement/activity daily.
 
BUT, it really doesn’t contribute much to weight loss.  In fact, it can sometimes lead to weight gain because people feel it gives them a license to eat more.  And it’s pretty much a given they will eat more than the calories burned. 
 
DO:  Remember that alcohol is sugar
 Remember to count alcohol as part of your daily “food” intake.  If you need/want that gin and tonic or glass of wine at the end of the day, then think twice about that piece of dark chocolate you were going to reach for after dinner. 
 
Also, be aware that alcohol has a negative impact on our sleep. See next point.
 
DO:  Take your sleep seriously
 Poor sleep disrupts our hunger hormones and because of that, significantly contributes to cravings, weight gain, and can set us on a path towards Type 2 Diabetes.  Recall the last time you had a poor sleep and what foods you reached for during the day.  And then multiply that by all the times you have slept poorly.  
 
See my blog on sleep for sleep hygiene tips. 

DO:  Practice de-stressing techniques
Sadly, stress is one of the biggest contributors to our mid section bulge, partially due to the role of cortisol.  For more details, see my blog on Stress and Weight Gain.
Other suggestions include:

• Sleep – take your sleep issues seriously and start incorporating key sleep hygiene practices

• Get outside!

• Move more

• Meditate – Sam Harris’ Waking Up App is my go to at the moment

• Breathing exercises, such as Dr. Weil's 4-7-8 

Hopefully one or more of these will resonate with you as we head into summer and the too often dreaded swimsuit season.   

... and yet, if putting on a bathing suit is our biggest fear at the moment, then life is good.   Very good.  

Thanks for reading.

gillian xx

Blue light blocking glasses... do they actually help?

To the chagrin of my husband, I started sporting a new “style” about 3 weeks ago… and, no, not my greying hair!  That’s another story.
 
Rather, I started wearing orange blue light blocking glasses around the house, from after dinner until bed.  They are quite unattractive (I went for a cheap pair… there are much more stylish ones out there), and he finally asked the other night, “so… is this look forever?”
 
The answer is yes.  At least for now.   Unless new research comes out that suggests differently...
 
I have been a poor sleeper for years, and after doing a great deal of research for a recent presentation on sleep, I finally started taking seriously the whole host of health issues* related to lack of sleep.
 
I hunkered down and started making some real changes.   One of those changes were the blue light blocking glasses.   I know we’ve all heard of them, but do they work?
 
What is blue light?
Sunlight is made up of red, orange, yellow, green, blue, indigo and violet light, and when combined, it becomes the white light we see.   Each of these colours has a different energy and wavelength, with blue at one end of the spectrum (short wavelength / more energy) and red on the other end (longer wavelength and less energy).
 
Are there any benefits to blue light?
Absolutely.  Blue light is critical during the day because it helps regulate our circadian rhythm, which controls our sleep/wake cycle, our metabolism, secretion of hormones and a host of other things.  Blue light also boosts our alertness, our moods and our cognitive function. 
 
It’s when we get into the evenings that blue light can become an issue.  
 
The not so good...
When the sun goes down, darkness triggers our pineal gland (inactive during the day) to start secreting melatonin, preparing us for sleep.   Before the advent of artificial light, our sleep and wake times were dictated by sunrise and sunset.   

But of course nowadays we are bombarded by artificial blue light in the evenings, with our screens as well as LED lighting – energy-efficient, yes, but not health friendly.  The LED lights give off a great deal more blue light than our old, trusty incandescent light bulbs.  And more than halogen bulbs as well.
 
Studies are showing this artificial blue light upsets our circadian rhythm (natural wake/sleep cycle) by reducing the secretion of melatonin – the essential trigger for sleep onset.  In fact, it can disrupt our sleep cycle by up to three hours.
 
How to protect yourself from blue light at night
Well… the best way would be to avoid any screens and surround yourself with natural candlelight in the evenings.  Obviously not happening.

Other ways:

• avoid bright screens at least 90 min before bed 

• turn on the nightshift option on your phones, ipads and computers (or install an app such as f.lux)

• go back to incandescent light bulbs (if you can find any)

• avoid using a night light, if possible.  If not, find a red one (a red Christmas tree bulb will work).  Red light has the least power to shift circadian rhythm and suppress melatonin

• And/or... wear blue light blocking glasses

Blue Light Blocking Glasses
As usual, there is conflicting information out there regarding these glasses.  Dave Asprey from Bulletproof (note he has his own line of glasses called TrueDark) says that we should be wearing glasses with red lenses to block out both green and blue light rays; most others say that an orange/amber lens is all you need (at least for night).   And of course there are a few who say this is all nonsense ;-)  

But there have been enough people who swear that their sleep has changed for the better by wearing these glasses (yes, anecdotal evidence for sure).   Not only that, they say their eye strain has decreased substantially.   

What is evident is that our prolonged exposure to artificial blue light is not natural, and we are being bombarded by it.
 
So I am playing it safe and wearing my orange glasses around at night.   I opted for an inexpensive pair of Uvex glasses that came recommended ($20).  They definitely aren’t the most comfortable (or attractive, as I’ve mentioned), but they are serving their purpose.   I think.  When I am feeling a little more flush I may splurge and buy a pair of TrueDark glasses.   

Of course, this is just one of many suggestions to enhance the sleep of those who struggle.  There are many more sleep tips, some of which I include in my blog titled Sleep 101.   One additional recommendation is getting early morning sunlight exposure, sometime during the first two hours after sunrise.  No sunglasses.  Even a few minutes of natural light helps reset our circadian rhythm for both the day and evening.   Unfortunately, this doesn't work by simply looking out a window.  
 
So - the big question - am I sleeping better?   
And unequivocal yes!   Do I credit my glasses?   It's hard to tell.   I have been implementing almost everything on the list in my Sleep 101 blog, as well as going outside for a walk first thing every morning to get the early morning sun.  All I know is that something is working :)
 
In the meantime, thank you so much for your inspiring responses to my most recent eblast titled, "What will you do differently?"   As promised, I've included the responses at the bottom of this email. 

I hope you are all coping and staying healthy.   And as always, please don't hesitate to reach out if you want to chat about taking your health to the next level.  

Sweet dreams :)

gillian

*Sleep studies have shown links between lack of sleep and cancer, diabetes, weight gain, cardiovascular disease, alzheimers, anxiety and depression.

What will you do differently...?

I will never take for granted getting together with the people I love in person EVER again - repeat that...ten times over ; ); Be grateful for all that I have; remember the new mindfulness; indoor fitness and cooking routines I was able to develop when there's no distraction; not shake hands regularly (and definitely wash hands more and better); not judge people for wearing masks (or whatever other people do that is/was a mystery to me); be grateful for all the choice we have; enjoy my own company; Your email provided the opportunity to take the time and really think about the impact of this situation... creating a list is exactly what I need to execute; an excellent exercise to help us be better neighbours and global citizens; Reset 2.0 with my commitment to Jesus; Stay close to family members far away; Build the new extended family that Cameron brings to our family; Maintain my health through diet and exercise, and remain active; Practice daily gratitude; Let people (all people) know they matter (by sending intentional, positive energy and thanks towards everyone that  I come into contact with - even the arse holes ;-); Free myself from old grievances and resentment (Doing this for me also releases others from that energetic bind); Pause - when communicating with my precious family - then Respond from love (instead of reacting); Move my body daily (walk, yoga, qigong or other ); Say yes when I mean yes...and No when I mean no (giving myself permission to change my mind); Be a light in at least 1 person’s day; View the accumulation of money as a vehicle to give more generously to those in need;Listen, really listen when people speak....then reflect back the kindest version of what I heard.  Clarify if uncertain of their intention; Commit to a volunteer teaching role; I have to say holding gratitude for “freedom”; to enter my apartment without wiping down my door handles and keys and phone each time, to take an elevator with a load groceries or laundry over the stairs for the simple luxury of a safe lift, to walk the dog and not be preoccupied and tense about my social distancing or feeling uptight because others are lax .. the freedom to shop for groceries when I want and not pre order 2 weeks in advance and receive 30% less than I hoped and lastly, the freedom to work - I have lost my livelihood and wonder when we will get back. I remind myself daily that we have the easy job – in that we have to “ sit /stay “ like a good dog!; My one thing I will do differently is “not” stress so much about dinner.

Covid 19: What will you do differently after it's over?

Yes, it’s been a while!  I hope this email finds you safe, secure and healthy.

I confess I’ve avoided adding to the melee of advice we have been receiving over the past few weeks, whether it be through emails, social media or the news.   I have found it all a bit overwhelming and made the assumption, rightly or wrongly, that you have found it overwhelming as well.
 
But something in yesterday's Globe and Mail not only resonated with me, but inspired me to stop and reflect.  It was a letter to the editor, in response to Elizabeth Renzetti’s article in Saturday's Globe.  And I thought I would share.  

The letter to the editor was as follows:
 

Re: Nothing will be perfect again and that’s just fine (Opinion April 11)

Ten things I’ll do after COVID-19:

I’ll wash my hands more often.  I’ll stay home if I’m sick.  I’ll get vaccinated.  I’ll thank people working at the grocery store.  I’ll donate more.  I’ll support a basic income.  I’ll want better care for seniors.  I’ll value science.  I’ll recognize the efforts of front line workers.  I’ll be very grateful to be Canadian.  
Reinhart Reithmeier, Toronto

 
That got me thinking… what ten things will I do differently?   More importantly, what ten things will I commit to doing differently (some things are easy to say and difficult to follow through).
 
I’ve included my list below, and my challenge you is this:  Make your own list, put it away until this is all over, and then pull it out.   And commit.
 
My list of ten things I’ll do after COVID-19:
I will wash my hands more often and for longer.  I will check in with friends and family more regularly.   I will do more virtual get togethers with friends far away.  I will invite neighbours over for tea.  I will recognize the effort of frontline workers.  I will go to the grocery store less.  I will grow a vegetable garden.  I will walk more.  I will say “I love you” more.  I will give more of my time to those who may need a helping hand.

What about you  - what will you commit to?    I would love it if you could share your list with me... it would be so inspiring to send out a post with a long list of what people are going to do differently once this is over.  Often sharing with others generates action.

In the meantime, as always, I am available for online nutrition coaching via Zoom, FaceTime or phone, and will be donating a portion of every dollar to both The Stop Food Community Centre and the Regent Park Food Community Centre.   

I am also considering taking my business to the streets/trails 😀.   For those of you in, or close to, the neighbourhood of Yonge and St. Clair, Toronto, I am creating a one-on-one, early morning "Walk and Talk Wellness Reset" program, which of course will respect social distancing rules.   Stay tuned for more details.

Best wishes to you all with whatever situation this new reality finds you in.   

As always, thanks for reading :)

gillian x
PS - if you are a frontline worker, thank you for everything you are doing.  

Stress in the Time of Corona

I started feeling unsettled a few days ago, and by last Friday morning (which seems like a lifetime ago) I could feel the weight on my chest gaining some serious momentum.   Of course I knew what had triggered it (!), but I didn’t know why.  Maybe it was simply the fear of the unknown.  I just knew I was spiraling downwards, and couldn’t focus on anything else.  
 
So I decided to test a number of the calming strategies I preach to others.  And during one of these “strategy sessions”, it dawned on me that it might be helpful to share, given our situation.
 

Cortisol and our immune system

Basically, my body had gone into “fight or flight” mode… a state of high anxiety signalling high cortisol levels (usually paired with high blood sugar levels).   There are a number of repercussions relating to these two things, but the biggest one for me was the impact it could have on my immune system.   The more stress on ones body (in this case psychological), the more our immunity goes down.
 
Now I’ll be honest - you will see below that it took me a while to figure things out, and that’s part of what I wanted to share.   Different things work for different people.  And sometimes you have to throw everything at it until something sticks.   In other situations, it's a combination of things that eventually (hopefully) work.

These strategies are all supported by studies with respect to their effectiveness, and although some work in the short term, they are all ultimately practices you might want to consider engaging in on a longer term basis… at least the ones that resonate with you.   Think of them as lifestyle changes.  
  
 
Meditation

The first thing I did was meditate.   Three years ago I would have scoffed at this idea.   But the fact that some days I honestly feel I suffer from undiagnosed attention deficit disorder, as well as serious sleep challenges, meditation has been one of the best things for me.   And I always say – if I can do it, anyone can do it.
 
If you are at all interested in trying, listen to this YouTube clip (I apologize for the swearing in the intro - that Joe Rogan!).   If you are short of time, just listen from 21:20 to 23:10.   Otherwise, listen from 10:28.   It's Joe interviewing Sam Harris and Dan Harris - both individuals heavily involved in the meditation field.  In the most basic terms, mindfulness meditation isn’t about notthinking, it’s about being able to bring yourself back to the present when you do start thinking.  And then not beating yourself up over it.   Because thoughts are inevitable.

I've included a list of meditation apps at the end.
 
Having said all that – I didn’t feel any better afterwards!   Hey – some meditation days are better than others.
 
Breathing exercises

So I did a breathing exercise.   There are so many options, but often I am a bit lazy and do the most accessible type,  belly breathing (also known as diaphragmatic breathing).  Basically, sitting or lying down, deep breathing into your belly (rather than your lungs), with your hand on your abdomen to make sure your belly rises and falls.
 
Doing this a few times daily can literally move you from fight or flight (high cortisol) mode,  into rest and digest, supporting your immune system.   It’s also great to do before eating if you are feeling anxious, as it helps with digestion and ultimately increases nutrient absorption - again, enhancing immunity.
 
Another method is Dr. Weil’s 4-7-8 breathing technique.   I will often do this just as my head hits the pillow at night, and/or when I wake up in the middle of the night.  
 
Net net - I was feeling a bit better, but definitely not in a frame of mind to sit at my desk and get anything done.
 
The importance of early morning sun

So I put on my walking shoes.   It was 7:45am – I had planned to do a workout late in the day but realized that I needed something now.  I also knew that being outside for at least 30 minutes during the first two hours after the sun rises can have a very positive effect on resetting ones circadian rhythm.  It helps reset our cortisol levels as well as helps us sleep better in the evening.  In other words, those first rays are hugely restorative (IMPORTANT:  don't wear sunglasses if you are out in the first part of the morning, at least for the first 30-40 min.  Click on this link for a full explanation).  
 
The healing effects of walking in nature

I chose to walk through Mount Pleasant cemetery, surrounded by lots of trees, in an attempt to do some forest bathing (don’t fret - my clothes were on!).  Better known as shinrin-yoku, it's described in detail in The Nature Fix,  an excellent book about the healing effects of nature, including decreasing stress and strengthening our immune system.  Many studies have been done that show an actual increase in our body’s natural killer cells, essential for containing viral infections and killing cancer cells.  The Japanese lead the charge in this belief, backed up by science, that nature heals. 
 
Movement

No, this wasn’t a rigorous walk, but it didn’t matter.   My body was moving, I was outside in the fresh air and it was making me happy… three things that help reduce stress.    

Now I know it’s presumptive of me that people have the flexibility to go out for an early morning walk, especially before work.   Further, people don’t often have the luxury of going out for walks when they need it most – during their busiest, most overwhelmed states.  This is where a bit of creativity and flexibility comes in. 

Can you walk (or cycle) to work instead of taking the subway?  Especially now, if you aren't working from home yet.  I can’t tell you the number of people I’ve spoken to whose walk times would be almost identical to their commute times (without the angst of whether the subway is going to have any slowdowns or not).  Or perhaps you could get off few stops early?   What about driving?   Any chance of parking a bit further away and walking the remainder?   

Janet Omstead's The Play Book is a great resource on how to creatively incorporate movement into our daily (busy) lives.
 
Connectedness

So, I’ll be honest – I was definitely feeling a bit better after the walk but I hadn’t gotten to the bottom of my angst – I’d meditated, done some breathing, walked in nature, experienced the morning sunlight – and still not much progress.   Until I walked into a coffee shop…
 
Warmth, people sitting and chatting, respecting the one metre rule, music in the background.  Simply, life as usual.  The weight on my chest completely disappeared.   And I realized what I was missing - human contact.   I had been working at my desk, getting hourly updates from my husband on the state of things wrt the virus, and my negative thoughts were taking over. 

Sadly... that was on Friday.  Based on todays news, I'm not sure the coffee shop fix is realistically available to us.   So what can we do to maintain human contact?    Two ways immediately come to mind:

1.  Go for a walk - either with a friend and respecting social distancing, or, chatting on the phone while you are walking.  Am I being irresponsible suggesting going for a walk with someone?  Perhaps - it's hard to tell with these constant updates.   But so far I haven't heard that we are banned from going outside and getting fresh air!   Just do all the precautionary things that you are being told to do every time you leave the house.

2.  Turn to technology - I can't believe I actually am suggesting this!  But, desperate times call for desperate measures.   I'm specifically referring to platforms such as Facetime, Zoom GoToMeeting, Skype, etc - anything where we can actually SEE the other person's face.  There is something about facial contact that truly gets to the core of being connected, and it's the next best thing to being side by side.

What am I doing today?  Going for a walk right after I post this :).  For me, right now, I need connection.  But you might crave something else.  Whatever it is that will bring you peace of mind in these stressful times, know that your health depends on it.

Happy thoughts,

gillian x

*with credit (and apologies!) to Gabriel Garcia Marquez

Meditation app suggestions:
Calm
Headspace
Ten Percent Happier
Waking up
Insight Timer (free!)

Anatomy of a Smoothie

Smoothie's get a bad rap.   And yet the benefits go far beyond  "they are good for me".   Think food waste management, financial savings, convenience and of course, health.

So before your eyes glaze over, at least look at the list of benefits below, which highlight how smoothies have much more depth than we give them credit for.   
 

Reasons I love my smoothie

• Uses up vegetables and fruit that are "on the verge"

• Leftovers serve as an easy pre-made snack during the day

• Knocks off MANY of the 7-9 servings of vegetables and some fruits we should be having a day

• Provides essential vitamins and minerals our bodies desperately need, that we may not get otherwise (for example, did you know kale is good for our eyes, with its high lutein content?)

• Utilizes "food" I would be otherwise throwing in the organic bin, such as cilantro and parsley stems, and broccoli stalks

• Uses up vegetables and fruit that I have previously frozen as they were "on the verge" and I couldn't use them up immediately

• There is NO recipe to follow!!!   You can add whatever you want.   

• It's FAST to make in the morning, 

• It's portable!  A road trip staple for me (as are my mason jars)

So what do I consider essential ingredients?

For me, personally, at it's most basic (when the fridge appears empty), I always seem to have the following:

• Greens (could be frozen, as I will freeze greens that are about to go bad)

• A fat*.   This is KEY:  either half an avocado (my "go to", as it acts as a thickener), or hemp seeds, chia seeds, or some other fat such as nuts, dairy or coconut oil

• Banana (frozen if I don't have fresh) or frozen fruit/berries or an apple or pear or orange... just something to sweeten it a bit

• Water 

*We always need a fat, as this ensures the maximum absorption of fat soluble vitamins (A,D,E,K) from the other vegetables and fruits.

If my fridge and cupboards are full, the smoothie could include many of the following:

• Variety of greens* 

• Half an avocado 

• Carrot + celery stalk

• Celery leaves

• Beets

• Cucumber

• Parsley and/or cilantro

• Stems of parsley or cilantro, or a broccoli stalk

• Fresh ginger

• Fresh turmeric (add freshly ground black pepper if using... this makes the turmeric nutrients bioavailable (as does the fat))

• Fresh herbs, such as rosemary (its good for your brain), mint or basil

• Hemp seeds and/or chia seeds

• Freshly ground flax

• Yogurt, kefir or a splash of nut milk (on occasion)

• Water

• Ice cubes if you want it cold (I don't bother)

*Greens could include:  swiss chard, kale, spinach, beet, turnip, dandelion, arugula or any type of lettuce.

I could get into all the minerals and vitamins and other benefits about the above ingredients, but I know how my eyes glaze over when I see too many lists (I've already given you three)... suffice to say you are getting lots of nutrients.   If you would like specifics, reply to this email and I will be happy to provide :)

In the meantime, here is a detailed list you can download and print off for suggested ingredients (broken into categories).
 

The biggest challenge?  

Finding enough protein.   Feel free to add protein powder, but for me that ruins the taste and in my mind, life is too short to eat things that taste bad. 

Hemp and chia both contain protein, but not even close to the 25g or so that we should be getting. 

So if I'm not pairing the smoothie with an egg or other protein alongside, I will usually add a combination of hemp, chia, nuts/seeds (it kills me to do this though, as I'd rather just eat them), nut milk or plain greek yogurt.   On that note, if you have any other protein ideas, please share.

Finally - it's fast.   I can whip one of these babies up in under five minutes.  Seriously - what is NOT to like about them?!   Ha!  My mum will for sure respond to that question, but she is coming around ;-)  Add more fruit if they seem too green for you. 

At least try it... you might like it 😉.

And as always, please don't hesitate to reach out if you want to chat about taking your health to the next level.  

By the way, I have been doing a number of presentations/talks over the last year, both to businesses and to smaller groups in people's homes.    Revive and Thrive: Why Food Matters and Sleep:  Going Under Cover are two very popular ones.   If you are interested in speaking with me further about this, check out this link to my web page, and then send me a note (reply to this email or contact me through my website) if you would like to find out more details.

Thanks for reading :)

gillian

Lessons from Michael Pollan

I'm feeling that feeling again... the one where I suddenly feel overwhelmed with nutrition and lifestyle information on how to live my life, all of which I MUST do immediately in order to get healthy, stay healthy, be happy, be less stressed, live longer, sleep better, set better goals, meditate more effectively (is that an oxymoron?!)  and then all will be well.   

And I'm assuming if I'm feeling this way, then many of you might be as well.   So I want to share with you a few "go to's" that might help.

First and foremost, read a few pages of Michael Pollan's book (one of many) titled "Food Rules:  An Eaters Manual".    Written in 2009, he was, and still is, ahead of his time.   Case in point:  he is now writing about psychedelics.

Pollan coined the phrase, "Eat food.  Not too much.  Mostly plants.", which is the basis for Food Rules.

A sampling of his rules are as follows:

• Don't eat anything your great grandmother wouldn't recognize as food

• Eat all the junk food you want as long as you cook it yourself

• Avoid food products containing ingredients that a third-grader cannot pronounce

• Eat only foods that will eventually rot

• It's not food if it came through the window of a car

• If it came from a plant, eat it; if it was made in a plant, don't

• Eat mostly plants, especially leaves

• Eat your colours

• Milk is a food, not a beverage

• Make water your beverage of choice

• Don't ingest food made in places where everyone is required to wear a surgical cap

• Avoid sugary and starch foods if you are concerned about weight

• full list here

In the same vain, there is another article recently written in the NY Times, titled, "How to Be Healthy, in Just 48 Words", by Yoni Freedhoff, an obesity doctor and professor of family medicine at the University of Ottawa.   Among other tips, he includes:

• Cultivate relationships

• Replace saturated fats with unsaturated if you can

• Nurture sleep

• Exercise as often as you can enjoy

• Minimize ultra-processed food

He referenced a study in his article, comparing two different diets:  Low Fat/High Carb (such as in traditional societies such as Okinawa, Japan) vs Low Carb/High Fat (ketogenic, etc) within the context of obesity, diabetes, cardiovascular disease and cancer.

Both "camps" have their studies to back them up, their followers and their differences.  But what do they agree upon?

• With a focus on nutrient quality --> good health and low chronic disease risk can be achieved for many people on diets with a broad range of carbohydrate-to-fat ratio

My point is this - don't get caught up in the fine print or the "right way" of approaching things.   Once you start going down that rabbit hole, you will throw up your arms in distress and overwhelm.   

Get back to basics, as per both Michael Pollan and Yoni Friedhoff.

And remember... it's a lifestyle change.   Whether it's about food, sleep, stress or movement, we often intuitively know the steps we need to take.   But those steps need to be achievable so you can keep them in the long term.

Choose wisely and trust your gut ;-)

On that note, should you need help figuring out where to start, help getting to where you want to go, or help understanding how everything is interrelated (food, sleep, movement, stress, relationships, etc), reach out.  I'd be happy to help.

In the meantime, as always, thanks for reading :)

gillian xx

Five powerful suggestions for 2020 and beyond

Happy 2020!  Hopefully exciting times are on the horizon for us all, although the start of a new year can be a bit anxiety inducing for many.  On that note, I really wanted to touch on five things I feel are truly important in our lives, and that are accessible to all of us... regardless of the resolutions we may or not make.

Listen more

As a society, we seem to have stopped listening.  Instead, we all seem to be in such a hurry to get across what we think.  When was the last time you spoke with someone and you walked away, truly struck by the intensity with which that person listened, and the questions they asked, based on what you were saying?   How did it feel?
 
And when was the last time you truly listened to someone, without jumping in at the first possible moment to share your views?   Or to give "solutions."   More often than not, people aren't looking for solutions... they just want someone to listen to them, to hear them.  This recent First Person story from The Globe and Mail is an excellent example.  
 
Listening breaks down barriers.  It’s also an art, and takes practice. One has to be fully present in order to listen to someone else - we can’t be formulating our own ideas while someone else is talking. 
 
I love this excerpt by Steve Chandler, a consultant, life coach and public speaker: 

“Listen for the value in what someone else is saying before you communicate back. Listen for the merit. Do not listen as a prosecuting attorney would.  Listen for the gold.”

We might even learn something :)

Judge less

We all judge others.  Our biases are so engrained and it’s hard to change them.   But it’s not impossible.
 
Two things come to mind… the first is a personal story from a few years ago that I regret to this day, regarding someone fairly new in our neighbourhood who was being maligned by others.   I had seen but never met this person.  Visually, she was different, plus she never seemed very approachable.   Because of what others were saying, combined with these two things, my contact with her was a simple smile when I passed her on the street.

And then I met her.  She was/is a warm, kind and generous person.  And what was being said about her wasn't true.

To this day, I am ashamed of my pre-judgements in this situation, both based on what others said, as well as my own.  The silver lining is that it drove home a really important message.  Be open and non-judgemental.  We are not going to like everyone, and not everyone is going to like us.  But that doesn't give us the right to judge others - it hurts.  

The second example is about fat shaming.  Latoya Shauntay Snell wrote the following article, I’m running 10 marathons this year and I’m still getting fat shamed.  The title says it all - it’s a stunning (and incredibly distressing) side of human nature. 

We can do better.

Less Stuff

Do I really need that special kettle for my coffee?  The one that turns off at the perfect temperature so as not to burn my freshly ground and roasted beans?  The kettle where the water pours from the spout in a way that is gentle on those said beans?   NO, I don't!  But would it make me happier?   Interesting question... watch this TED Talk, What Makes a Good Life:  Lessons from the Longest Study on Happiness to find out.  Or this one, titled The Surprising Science of Happiness.   (Spoiler alert - the answer is no ;-)

Maybe it’s a growing older thing, but I just shake my head at all the “stuff” I coveted when I was younger (and sadly still covet at times).   The good news is that I tend to come to my senses before making the purchase.

If nothing else, think hard before you buy more stuff… do you really need it?  Will it make you happier over the long term? 

More gratitude… a slightly different angle

It’s interesting when certain things you’ve heard before, often many times, finally sink in.  Sam Harris  spoke recently about being in his car, stuck in traffic, late for a meeting, and how frustrated he was getting.  And then he thought about all the people in the world who would do anything to be in his situation… stuck in a car in traffic late for a meeting.   As obvious as that is, for some reason this really resonated with me.   

Now, any time I am frustrated, irritated, impatient - whatever – I try to catch myself and think about how many people would do anything to be in my shoes, right now.  

Yes, possibly a backhanded approach to gratitude (comparing oneself to others), but more often than not it makes me stop in my tracks and completely changes my outlook.   And in turn, it takes the focus off of me and puts my focus on others.
 

Connect more
 

I heard recently that a homeless person hears their name spoken by someone else on average 3x per year.   I don’t know where that stat came from, or how accurate it is.  But think about that… even if it’s more than 3x/year, how often would someone living on the street (or in a shelter) be called by their first name?  

Everyone deserves to be acknowledged – with a smile, a touch, a name, eye contact… or a short conversation.

So the next time you are walking by someone on the street asking for money –  think about really seeing them.  Maybe stop and talk to them.  And then listen :)   Perhaps even ask them their name, and then use it the next time you walk by.

Coincidentally, I had a long conversation this morning with a gentleman named Stanford, who is homeless.   We happened to be volunteering in the same food kitchen.  Stanford has lived on the street for years, all the while working two jobs, each part time, neither of which paid enough to enable him to afford to put a roof over his head. 

He was articulate, creative, thoughtful and incredibly self aware.  And he made an interesting comment at one point, saying, "Being homeless doesn't mean we are stupid, but everyone just assumes we are."

Life lessons.   There are always opportunities, often when we least expect it, to learn, grow, listen, connect and be thankful.
 

______________

Thanks for taking the time to read this.  Hopefully something resonated... feel free to share your thoughts by responding to this email.

In the meantime, best of luck on whatever you have set out to achieve, accomplish or reflect on this year.   And if any of those things revolve around nutrition and/or lifestyle, and you would like some support, don't hesitate to reach out.  We can have a free 20 minute consult and determine whether next steps are in order.  Simply respond to this eblast, check out my website or contact me via the contact page.   

Happy New Year!

Gillian x