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The Life Delicious on Shaw TV

Catherine Roscoe Barr | The Life Delicious
Catherine Roscoe Barr | The Life Delicious

My dear good friend, Johanna Ward, host of Shaw TV’s go! Vancouver and YWCA fitness instructor extraordinaire (seriously, go to one of her amazing, thrice weekly DanceFit classes) came over the other day to talk about The Life Delicious!

We exercised on my patio, talked about stress management in my hammock, and made a tasty, quick and easy curry in my kitchen. Watch the segment below.

 

What is The Life Delicious?

The Life Delicious is the convergence of stress management, exercise and nutrition.

Health, happiness and productivity blossom where stress management, exercise and nutrition converge!

When you prioritize self-nurturing, by creating energy rituals for stress management, exercise and nutrition – by filling your mind, body and spirit batteries – you bring your best self to the world.

When you prioritize self-nurturing, you inspire others to do the same. Imagine if everyone brought their best selves to the world!

The Trifecta of Wellness: stress management, exercise and nutrition

As a full-time personal trainer and group fitness instructor for nearly a decade, I felt there was something missing from the conversation about exercise and nutrition. In general, people know it’s important to “eat well” and “exercise,” so why is there such a serious lack of implementation? Why isn’t everyone loading up on fresh greens and gym memberships?

I believe the missing link is stress management.

A healthy mind makes anything possible. Self-nurturing – a balanced diet, rich in nutrients and open to occasional indulgence, and an active lifestyle with a diverse selection of physical activity – becomes so much easier when you have a positive, mindful, open attitude.

The Life Delicious harnesses the power of self-directed neuroplasticity

Your brain is an ever-changing, ever-evolving organ. Neuroplasticity, or brain plasticity, refers to your brain's malleability, it's ability to physically change throughout your lifetime.

Experience-dependent neuroplasticity describes the passive structural changes your brain undergoes with day-to-day thoughts, actions and experiences. What you think and do changes your brain, for better or for worse.

Self-directed neuroplasticity describes the conscious, mindful sculpting of your brain’s neural pathways. You can physically change your brain by consciously focussing on the positive. Whether you end your day by writing down a list of things you’re grateful for or positive experiences you've had, or just take a minute or two to ruminate on gratitude and positivity, you are changing your brain.

When you consciously focus on how great you feel when you eat nutritious food, move and challenge your body, and spend time doing things you love and with people you love, you are changing your brain.

Neurons that fire together wire together

Using your mind, you’re changing your brain to scan the world for the good, and you’re creating strong pathways and associations between healthy behaviours (mindfulness, physical activity and nutritious food) and happy, positive and resilient feelings.

So the next time you’re trying to manage a stressful situation, deciding whether or not to exercise, or planning your next meal, healthy options will spring to mind, reinforcing them even further.

This is such a powerful and easy-to-implement way to make a balanced, healthy lifestyle practically effortless. It’s made all of the difference in the world to me. It’s kind of magical!

Check out the fabulous TEDtalk with neuropsychiatrist Rick Hanson below on “hardwiring happiness.”

 

Click on the image below for the 12-minute workout I shared with Johanna.

The Life Delicious | Catherine Roscoe Barr
The Life Delicious | Catherine Roscoe Barr

Click on the image below for the coconut lentil curry recipe I shared with Johanna.

Coconut Lentil Curry | The Life Delicious
Coconut Lentil Curry | The Life Delicious

The Winning Trifecta of Wellness

Catherine Roscoe Barr, left, and Mana Mansour talk about multi-muscle exercises at Steve Nash Fitness World and Sports Club.

My incredibly inspiring friend, reporter Mana Mansour, recently spoke to me on an episode of go! Vancouver about wellness resolutions for 2013.

I was so happy to share a little of what I’ve learned along the way through my work as a fitness professional and wellness writer, as well as my voracious appetite for new books and information on how to live your best life.

Everyone talks about fat loss and dieting and this pill and that exercise. But being well is simple.

I shared with Mana what I call The Winning Trifecta of Wellness: actions that produce optimal brain chemistry.

If you strive for optimal brain chemistry, everything else will fall into place.

The Winning Trifecta of Wellness includes stress management, exercise and nutrition.

The effects of stress management, exercise and nutrition on the mind are more powerful than their effects on the body – think of fat loss, muscle tone, flexibility, strength and endurance as pleasant side effects.

The effects on the mind are immediate. You feel happy, alert, positive, creative, vibrant, energetic and confident when you take time to rejuvenate your mind, move your body and provide it with the right fuel.

Once you discover the immediate effects of the Trifecta on your brain chemistry – how you feel – you’ll be more motivated to regularly take time for stress management, exercise and nutrition, much more motivated than working towards long term goals like losing 6 inches or dropping 15 pounds.

See the go! Vancouver segment below. 

Stress Management

You can’t control what’s going on in the world around you but you can control how you react to it. Thoughts and feelings are chemical communication in your mind and body so do as much as you can to create a healthy environment, not a toxic stew.

  1. Take 10 deep breaths
  2. Smile
  3. Meditate
  4. Start a gratitude journal
  5. Get out in nature
  6. Take time to pursue a hobby
  7. Build community – get together with friends and family, perform random acts of kindness, volunteer your time or money to help others

Exercise

  1. Move. Period. Look at housework in a whole new light. Be thankful you have to walk your dog. Dance more. Take a quick stretch break. Do 20 jumping jacks. Walk to as many errands and meetings as possible. Have sex! Anything is better than nothing – just 10 minutes a day will produce positive changes.
  2. Move as many muscles as possible in as many different ways as possible. Choosing multi-muscle exercises will give you the most bang for your buck, by revving up your metabolism and moving oxygen and nutrients throughout your body.
  3. Have a contingency plan. Listen to your body and be flexible with your schedule. Some days a vigorous workout, where you break a sweat and get your heart pumping, will feel great. Some days you need gentle movements like a bike ride along the seawall or a restorative yoga class. Sometimes, if I can’t be bothered to drag myself to the gym, I workout in my living room. If I’m too tired or running too late for a morning workout, I’ll workout right before I eat lunch, and if that fails, I’ll workout right before I eat dinner.

Nutrition

  1. Choose fresh and un-processed products – if you do this, you can’t go wrong
    • Shopping local, sustainable and seasonal may cost you a little more in the short term but the long term benefits to your health and wellbeing are priceless, not to mention the deposits into your karmic bank account by supporting your planet and community.
    • Every time you make a purchase, you’re voting with your money. When you purchase local, sustainable, seasonal, free-range, organic, un-processed foods, you're voting for the humane treatment of animals and products that aren’t pumped full of hormones or sprayed with chemicals.
    • Also, by knowing where your ingredients come from and preparing most meals from scratch you can control what you’re putting in your body and eliminate as many chemicals, fillers and junk as possible.
  2. Hydrate with water! Drink a glass when you first wake up because you’re likely dehydrated and keep drinking throughout the day. If you’re not keen, try making it more fun by adding citrus, cucumber or frozen berries or have a mug of hot water with a squeeze of lemon.
  3. Fuel your body throughout the day, especially after a workout and after fasting overnight – going to bed on an empty stomach improves sleep quality because your body is able to focus on repair and rejuvenation, not digestion.
    • Ideal day of eating: 7AM, 10AM, 1PM, 4PM, 7PM = 12 hour fast
    • Eating every 3 hours ensures that your blood sugar levels stay steady
    • Spreading calorie intake throughout the day increases metabolism and also helps you to avoid binge eating and poor choices because you’re starving

Mana Mansour, left, and Catherine Roscoe Barr check out the fresh produce, sustainable seafood and animal products that meet the 5-Step Animal Welfare Rating Standards at Whole Foods Market.

So, forget about the long-term goals and focus on the now. Focus on how you feel. Don’t make weight loss your new year’s resolution – resolve to feel good by creating optimal brain chemistry through stress management, exercise and nutrition.

By making optimal brain chemistry your new year’s resolution, you can immediately feel energized, positive, creative, happy and vibrant – and fat loss, muscle tone, flexibility, strength and endurance will be icing on the cake of health and happiness!