Convergence: Self-love

Toodle-loo, resolutions!

As we arrive in a brand new year, many of you are thinking about resolutions.

For me, the space at the end of a year holds an exciting energy and expectancy about the limitless possibilities of the year ahead.

A brand new start! Anything is possible.

But so often, resolutions leave us feeling overwhelmed by their rules and limitations, and like failures if we don’t check them off our lists.

Practices and rituals

A practice is the application of an idea, belief, or method.

A ritual, according to best-selling author Gretchen Rubin, “is a habit charged with transcendent meaning.”

I say, ditch resolutions and instead adopt practices and rituals that are rooted in self-love.

This way, not only is it impossible to “fail” but certain that we’ll feel good on the journey toward our dreams.

When we adopt practices and rituals that are rooted in self-love, we’ll be both living our dreams while we reach for them.

Three vital practices

I believe that self-love is the convergence of three vital practices:

1.       Self-nurturing

2.       Self-forgiveness

3.       Self-trust

Self-nurturing

I don’t think I’m alone in the struggle to observe and honour the needs of my mind, body and spirit.

This struggle has fascinated and infuriated me for years.

Why, when we all just want to be happy, do we neglect or even sabotage our own best interests?

In my case, the tides began to turn when I committed to becoming mindful of my actions and conscious of their impacts.

That’s it. I just shifted my mindset, got curious about my habits, and essentially pulled my head out of the sand.

(Newsflash: processed foods, sedentary behaviour and saying yes to unsuitable obligations don’t make you feel good.)

I decided to listen to my inner wisdom, and it said things like, “eat more vegetables” and “drink more water” and “get up and move around more” and “take time to be still every day.”

I can tell you from personal experience that it’s perilous to neglect your mind, body and spirit – and that layers of magic unfold when you respect every part of your being.

When you prioritize self-nurturing rituals, you fill your cup so full that it overflows into others'.

When you prioritize self-nurturing rituals, you’re not only your best, you inspire others to be their best.

You give them permission to honour their own mind, body and spirit.

This gift – being the best version of ourselves – couldn’t be further from selfish, but we often use that, or the G-word (guilt), as an excuse.

Jada Pinkett-Smith really nails it in this video, below, where she tells her daughter Willow, "You always have to remember to take care of YOU, first and foremost."

Self-nurturing ritual: create and practice stress management, exercise and nutrition* rituals that honour your mind, body and spirit.

*Read more about the Trifecta of Wellness (stress management, exercise and nutrition) HERE.

Self-forgiveness

Words matter. Whether we think them, speak them, or write them, the words we use to describe our experience of the world matter.

And we reserve some of the most vicious words in our vocabulary for ourselves.

“Whenever you notice self-attack set in, simply say, ‘I forgive myself and I release this thought,’” says spiritual guru Gabrielle Bernstein. “Use this practice whenever you need it to maintain a healthy relationship with yourself.”

Practicing self-forgiveness is the most freeing, gentle, and transformative way to live.

Transform your disappointment into discovery. Get curious about how you can learn and grow from whatever it is you need to forgive.

Forgive, learn, and grow.

Self-forgiveness ritual: develop the practice of immediately forgiving yourself the millisecond a nasty thought creeps in, and shift your reaction to a growth mindset.

Self-trust

“When you make an agreement and you don’t keep it, you undermine your own self-trust,” says productivity consultant David Allen.

The opposite is true, too. When you honour an agreement, you build confidence and self-trust.

My mother loves to remind me (and I welcome the reminder) of my early childhood motto: “That’s impossible – I can do that!”

That motto is now the banner on my vision board, posted on the corkboard in my office.

Any time I doubt my ability to handle a situation – whether it’s a professional project, a commitment to healthy eating, or a (safe) physical challenge – I invoke my childhood motto as my mantra.

With practice, my unconscious belief in response to the fear of such situations, has become: I can do that!

Self-trust ritual: create a personalized mantra, like “I got this!” or “No problemo!” or “I can do that!” and use it every time you feel your commitment to a self-honouring agreement wavering.

10 food-saving tips from Just Eat It: A Food Waste Story

 

Watch the whole documentary, Just Eat It: A Food Waste Story, for FREE on Knowledge Network!

An article I wrote for Montecristo magazine last year on Urban Digs Farm and their humanely-raised, carbon-positive pigs, began with statistics from two local documentarians:

Food waste is a dizzyingly large global problem, as Vancouver filmmakers Jen Rustemeyer and husband Grant Baldwin discovered while making their documentary, Just Eat It: A Food Waste Story, a Vancouver International Film Festival Impact Award winner.

“The Food and Agriculture Organization of the United Nations reports that a third of all food produced worldwide—about 1.3 billion tons—is wasted each year, as well as the resources, energy, water, and fuel that went into producing and transporting it,” says Rustemeyer. In Canada, she says, about 40 per cent of the food we produce is wasted, at a value of $27-billion.

 

Read the full article, Urban Digs Farm: Pig out, at montecristomagazine.com

I spoke to Rustemeyer by phone for my Montecristo interview and so much of what she shared with me was beyond the scope of my story, but really valuable, useful information, so I thought I’d share it here!

Rustemeyer cited a paper by Dana Gunders for the Natural Resources Defense Council, titled Wasted: How America Is Losing Up to 40 Percent of Its Food from Farm to Fork to Landfill, which says:

Getting food from the farm to our fork eats up 10 percent of the total U.S. energy budget, uses 50 percent of U.S. land, and swallows 80 percent of all freshwater consumed in the United States.

Yet, 40 percent of food in the United States today goes uneaten.

This not only means that Americans are throwing out the equivalent of $165 billion each year, but also that the uneaten food ends up rotting in landfills as the single largest component of U.S. municipal solid waste where it accounts for a large portion of U.S. methane emissions.

Reducing food losses by just 15 percent would be enough food to feed more than 25 million Americans every year at a time when one in six Americans lack a secure supply of food to their tables. Increasing the efficiency of our food system is a triple-bottom-line solution that requires collaborative efforts by businesses, governments and consumers.

And another article, that ran in the Edmonton Journal by Liane Faulder titled Canadians trash $27 billion worth of food a year, doesn’t paint a pretty picture in Canada either:

“It would be easy to assume that most food loss is linked to spoilage in grocery stores, or excess production at food processors or in restaurants, or careless handling by farmers and food industry truckers. But 51 per cent of food waste in Canada is generated in the home,” says Faulder.

 

 

So, as a home cook, what can you do to reduce food waste?

Rustemeyer shares 10 tips for reducing food waste at home:

1.       Eat leftovers

Get creative and use up whatever you have sitting in the fridge! Even if you already had it yesterday.

2.       Don’t be a hasty waster

“Understand that best-before, use-by and sell-by dates are indicators of peak freshness, not food safety,” says Rustemeyer.

3.       Menu plan

“Plan your meals and only buy what you know you'll be able to use,” she says. Making a weekly menu plan is an important ritual in The Life Delicious wellness curriculum, so that you’re not only setting yourself up for nutritional success, but ensuring that everything you’ve bought goes toward nourishing you – and not your compost bin.

4.       Refrigerator triage

“Create an 'eat first' section of your fridge,” says Rustemeyer. Use up those wilty greens before you eat the crisp stuff.

5.       Shop smart

“If you can, shop for a few days – not the whole week,” she says. This way you’ve got fresh fridge food that’s less likely to go bad.

6.       Expand your culinary creativity

Take that sad, wilty produce and those leftover food scraps and make them into something amazing! Soups, stews and smoothies are a great way to use up random leftovers. And if you’re not able to use them right away, freeze them for another day.

7.       Compost!

As an apartment-dweller, composting vexed me for years – I really wanted to do it, but my buildings never had the facilities and my only options were to amass piles of organic waste in my teeny freezer and then schlep it to the weekly farmers market, or find a home-owning friend who had a bin in their backyard.

Imagine my excitement when the City of Vancouver and Metro Vancouver regional district banned food scraps from going into the garbage on January 1, 2015 and my apartment building got an organic waste bin! *Jazz hands*

Check out this link for more info on the program and what can and can’t go in your bin.

8.       Shop ugly

“Buy imperfect produce,” says Rustemeyer, “it will still taste great!”

There’s been a movement toward buying funny looking food – from the French supermarket Intermarché’s ingenious Inglorious Fruits and Vegetables campaign (watch the video below) to EndFoodWaste.org’s @UglyFruitAndVeg Campaign (check out their Instagram account) – which is perfectly healthy and in need of a hungry tummy!

9.       Don’t let mama feed you

“Serve meals family style,” says Rustemeyer, “so each person takes only as much as they want on their plate.”

10.   Spatula City

“Use a spatula to scrape the bowl clean – often there’s a whole extra serving in there,” she says.

I’ve been using this trick and it’s so true, there’s a lot of food clinging to the pot, pan or container! Also, I like spatulas. Have you seen one of my favourite movies, UHF? They like spatulas too.

Feel empowered not overwhelmed

Busy. Right?

Me too.

At one time, even though I had MANY good things in my life, I felt overwhelmed and un-equipped to live the life I wanted to live – to BE the person I wanted to be.

I had trouble eating healthfully, difficulty committing to a regular exercise regime, and, most of all, struggled with a stew of negative emotions.

This was while I was a full-time personal trainer and fitness instructor, teaching people about wellness!

Most people thought I was deliriously happy all of the time. Quite the opposite – but I hid it well.

Disconnection from your authentic self is painful. And when you’ve decided you have to change but don’t know how to, it’s excruciating.

My mission is to help YOU feel empowered not overwhelmed and connect with your authentic self!

With a BSc in neuroscience and 15 years as a wellness professional, plus a personal journey through disease, despair and professional struggle, I’m not only knowledgeable but have experienced transformation first hand.

Let me be a catalyst in YOUR transformation!

See what alumni are saying about The Life Delicious curriculum:   “Catherine lives what she teaches in a fun and flexible way that is inspired and inspiring, and you can’t help feeling, ‘I want what she’s got!’ I took on the program at a very busy time in my life with the crunch of a young son, husband, family, baby on the way, juggling clients, and while I needed the tools, the knowledge and Catherine’s friendly but firm approach, I didn’t always know how I could fit it in. Catherine helped me realize that my life will probably always be busy and there’s no time like the present to adopt better habits, skills, tools.  The program was a constant reminder that small changes and small actions make a big difference.  Catherine’s program has great ROI.  If you put in the work and time you will see results.  The tools will last a lifetime and can be revisited whenever a reboot is needed.  I recommend the program and think that Catherine is the perfect person to lead, improve and inspire people to create positive change in their lives.” 

~ Kate

“The Life Delicious Program has changed my life because it touches on every aspect of daily living: sleep, work, nourishment, movement, relationships, meditation and desire. I am in tune with my stress and feel more confident in my ability to gracefully walk through life with the tools I now possess.  The Life Delicious Program has provided me with relevant, motivating and inspiring resources that I will continue to review and explore for the rest of my life. Because the program is something I continue to refer to, my favourite aspects of the curriculum continue to change. That’s the beauty of it—one day I may need to focus on cultivating brain chemistry, another day I will be all about desire mapping. I guess my favourite aspect of the curriculum is that it is there for me well after my sessions with Catherine have ended. If you are considering taking Catherine’s program be ready to really dive-in. You may be taking the program because you want to increase your productivity at work but find that you improve many other areas of your life.”

~ Katharine

“The Life Delicious program has changed my life immeasurably. I now feel I have the knowledge and tools to better handle life’s knocks and the strains of running a business and the hectic nature of modern life in general. The benefits to both my physical and mental wellbeing have been noticeable and measurable. I am in the best physical condition in years and feel less stress than ever. The program has opened my eyes and changed my views on health and wellbeing in a modern world. I’m a naturally skeptical person who was brought up with a ‘grin and bear it’ mentality however accepting that I could make positive changes through a carefully curated and intelligently driven program has had incredible results. Everyone has the capacity to be a better version of themselves. This program gives you the impetus, guidance and skills to do so – and Catherine’s approach of blending scientific techniques with a real-world environment is a perfect combination to achieve incredible and long-lasting results.” 

~ Simon

“The Life Delicious program has been life changing. I’m healthier and happier with myself inside and out because of it. It changed my mindset in so many ways, I used to see everything with a negative lens and now I see the beauty in life. The program has taught me how to manage my anxiety and stress and how to cope with difficult situations and events. I’m able to navigate experiences with the tools I need to be successful! I challenge myself without the fear of failing and I’m not scared to live anymore. Take the challenge and push yourself – it’s absolutely worth it. At first it seems hard to set aside time to work on yourself and your life, but by the end of the program you won’t know how you got through life before – it’s truly transformational!  

~ Alysa

“My life has absolutely changed for the better; The Life Delicious program opened my eyes to how great life can be when you feel good about yourself.  The lessons learned in this program have helped me survive one of the busiest years I have ever had.  It has been an incredible learning experience and a lesson in self-reflection that I continue to review on a daily basis. It has meant that my life has taken a turn for the positive, and become less stressful and much healthier, both physically and mentally. It has allowed me to put my best self forward every day in both my relationships and career by demonstrating the importance of caring for myself, but has also shown me areas where there is room for improvement, and what I can do to continue down this path of self-betterment.  You won’t regret the positive impact this will have on your life – it begins with small changes that make a huge difference.” 

~ Michele

“Catherine is one of the best human beings I know – her positivity is infectious, and her knowledge of how mind, body and spirit work come from an innate sense and deep-rooted passion for all three. Her program is the perfect blend of the aforementioned, with enough resources to take with you once it is complete. I would recommend The Life Delicious for anyone looking to continue evolving as a human, and I’m honoured to call Catherine a friend and, above all, an inspiration.”

~ May

“Taking The Life Delicious program was one of the greatest gifts I’ve given myself. It was an investment in my health, wellbeing and overall happiness. I’ve made small changes and continue to see lasting results.”    

~ Andrea

“That all-or-nothing doesn’t need to exist was probably the biggest take away and has helped me kick some habits and continue with semi-healthy eating even on lazy days.  In the past I would write off a day and just eat junk all day if the morning didn’t go according to plan, or stresses made me want to not cook, etc.  This has also helped with trying to work out more often instead of just stopping completely when I missed a day or two in a week. Although I found journaling the most tedious and time consuming part of the program I really liked how it made me take a minute to think about how various activities/meals made me FEEL.  It was a great way to reflect on things instead of just going with the flow all the time.  Having the ability to look back on my thoughts was really helpful and gave me a good overview of my habits and of the biggest areas that need addressing for change/improvement.  The review part of journaling is really helpful.”

~ Perry

“When I started this program, I had just weathered a significant number of personal changes in my life, and was looking to refocus my energy on ME. I considered myself a fairly active, positive, and capable person, but for the first time in a long time I really felt like I needed some kind of guidance. A “wellness coach” can sound like a very frivolous, self-indulged endeavour, but I connected with The Life Delicious because of its approachable and pragmatic nature, and its focus on the Trifecta of Wellness. Wellness is a life-long pursuit, and The Life Delicious helps provide you with foundational tools that you can rely on well beyond finishing the program.”

~ Liz

“Catherine is such an inspiring individual on so many levels. With her program she shows you how to make serious changes in your life through health, mindset and most importantly how stress can play such a major factor in all of this. Through her guidance and experience in not only wellness but also cuisine she gives great tips on recipes, work outs and new life-changing ways to set you on a new path.”

~ Sam

“The Life Delicious program helped me see the holistic approach to health. I definitely had old ideas and old notions about what healthy was, and why someone would want to achieve it. I think I saw it more as a project that had a beginning, middle and end instead of a lifelong journey. The program taught me that seemingly small adjustments made a huge difference to my overall feeling of wellbeing, and that you can’t have optimum health without a strong mental component.”

~ Jessica

“When I first started The Life Delicious program I had little time for myself let alone a healthy lifestyle.  I enjoyed the program and how easy it was to feel good about small choices. Not only did I lose weight but through the program I learned what it looks like to have a healthy balanced life. Catherine is a wonderful coach and I recommend this program to others!”

~ Alison

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There are 2 ways to connect with your authentic self through The Life Delicious’ mindfulness-based, science-backed curriculum, featuring flexible frameworks for stress management, exercise and nutrition:

The Life Delicious 12-week private wellness coaching program, available worldwide via Skype ($899) – starts September 15 or 22, registration extended until September 14

-OR-

The Life Delicious urban wellness retreats in Vancouver ($499) – October 1 or November 6

– – – – – – – – For the urban wellness retreats, at the spacious and serene STRETCH Yoga Studio in Chinatown, not only will we spend 4 days exploring stress management, mindfulness, positive psychology, self-nurturing, sleep hygiene, physical activity, connection, nutrition for your body, mind and spirit, and so much more, we’ll eat delicious, nutrient-dense meals catered by SPUD.ca’s Be Fresh Market, drink 49th Parallel Coffee from Prado Cafe, and enjoy goody bags filled to the brim with passes, products and samples from a few of my favourite places – including STRETCH, Eastwood Cycle Sanctuary, Barre Fitness, The "IT" Factor, the YMCA, the YWCA, SPUD, and sparkling wine from local, sustainable Okanagan Crush Pad Winery (because wellness calls for celebratory bubbly, right?)!

Don’t wait to sign up for The Life Delicious urban retreats as space is limited to 20 wellness seekers!

WHEN Weekdays: October 1, 2, 8 and 9 (Thursdays and Fridays, 8:00am to 12:00pm) -OR- Weekends: November 6, 7 and 8 (Friday 6:30 to 8:30pm and Saturday/Sunday 8:00am to 3:00pm) *new dates*

WHERE STRETCH: 180 East Pender Street, Vancouver, BC

INVESTMENT $499 + tax  

Visit the urban retreat page for more information plus special early bird and alumni rates, or contact me directly at catherineroscoebarr@gmail.com. 

Hope to see you soon!!

Best,

Catherine

Catherine Roscoe Barr, BSc Neuroscience, is a Vancouver-based wellness coach and happiness expert, certified as a personal trainer, fitness instructor and older adult specialist, founder of The Life Delicious, and fitness, food and travel writer published in Montecristo, Canadian Living, The Gastown Gazette, The Vancouver Sun, The Province, WestJet’s up!, Homes & Living, Lululemon, BC Business, Westworld, Real Weddings and BC Living. Before settling on the West Coast she lived in Sydney, Toronto, Oregon, Montana, and practically everywhere in Alberta. She can be found jogging with her adorable dog, dining with her fabulous husband or voraciously reading anywhere comfy.

Twitter @LifeDelish  Instagram @LifeDelish  Facebook.com/TheLifeDelicious

#TheLifeDelicious Instagram Quote Roundup

For more inspiring quotes, wellness tips, and snapshots of my life, follow me on Instagram at @LifeDelish!

Happy Hour Recipes: Aperol Spritz Cocktails and Crostini Four Ways

Aperol Spritz cocktail | Crostini

(Images:@MrStyler, left, and Catherine Roscoe Barr)

Happy Hour = Friends, Food, Drinks and a Dose of Sunshine!

Our fabulous friends, the Stylers, joined us for an Italian-inspired happy hour on our rooftop the other day!

We both fell in love with the iconic Italian cocktail, the Aperol Spritz, while on separate trips to Italy earlier this year.

Check out photos of @TripStyler, @MrStyler and #BabyStyler's #TSRomanHoliday on Instagram for a serious dose of vacation inspiration!

Our little get together in the sun was so delicious, I thought I'd share the recipes with you here!

Aperol Spritz Recipe:

• Pour 3 parts prosecco, 2 parts Aperol, and 1 part sparkling water into a wine glass!

Crostini Recipe:

1. Place baguette slices on a cookie sheet and brush liberally with equal parts butter and olive oil.
2. Broil on low heat for about 2 minutes.
3. Remove from oven, flip pieces over, brush with equal parts butter and olive oil, and broil for another 2 minutes.

#1: Tuna Pate

Ingredients

• 1 can sustainable tuna, including liquid (I love Raincoast Trading)
• 1 tbsp capers
• 1 clove garlic, chopped
• 1 tbsp olive oil
• salt and pepper, to taste

Instructions

• Place all ingredients in food processor and blend until smooth.

#2: Pea and Mint Spread

Ingredients

• 1.5 cups frozen peas, thawed
• 1/2 dozen fresh mint leaves
• 1/4 cup Parmesan cheese, shredded
• 1 tbsp olive oil
• salt and pepper, to taste

Instructions

• Place all ingredients in food processor and blend until well-combined but still chunky.

#3: Bruschetta

Ingredients

• 1 small tub baby tomatoes (about 1.5 cups), chopped
• 1/2 dozen fresh basil leaves, thinly sliced
• 1 tbsp olive oil
• 1 tsp balsamic vinegar
• salt and pepper, to taste

Instructions

• Stir all ingredients together in small bowl.

#4: Goat Cheese and Marmalade

Ingredients

• 1 serving chevre (I love Salt Spring Island Cheese Company)
• 2 tbsp marmalade

Instructions

• Spread goat cheese on crostini and top with marmalade

The Life Delicious private wellness coaching available worldwide via Skype!

From Vancouver Island to the United Kingdom, and everywhere in between and beyond, The Life Delicious 12-week private wellness coaching program is available viaSkype! For the past two years, women and men from around the world have worked with me to boost their health, happiness and productivity.

They’ve been my greatest teachers, revealing new insights on stress management, exercise and nutrition – the foundation of The Life Delicious curriculum – with every open, honest and confidential conversation.

They’ve shed weight, self-limiting beliefs, unhealthy eating habits and negative thought patterns.

They’ve gained strength, resilience, vitality and presence in their lives.  

This mindfulness-based, science-backed program is about discovering what you already know, uncovering the wisdom that’s already inside you – with a little help from me and the knowledge I’ve gained from 15 years as a wellness professional, and a lifetime as a wellness-seeker.

Join me for 12 weeks of self-discovery and personalized dialogue on stress management, mindfulness, positive psychology, self-nurturing, sleep hygiene, physical activity, connection, nutrition for your body, mind and spirit, and so much more!

View the complete curriculum HERE.

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WHEN September 14 to November 30 -OR- September 21 to December 7

*1-hour session each week 

WHERE From the comfort of your home – or anywhere your mobile device takes you – via Skype

INVESTMENT $899 + tax  

*Special early bird rate of $799 + tax until August 24. Save $100!

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For more information, view the curriculum at thelifedelicious.ca, or contact me directly at catherineroscoebarr@gmail.com.

Best,

Catherine

Catherine Roscoe Barr, BSc Neuroscience, is a Vancouver-based wellness coach and happiness expert, certified as a personal trainer, fitness instructor and older adult specialist, founder of The Life Delicious, and fitness, food and travel writer published in Montecristo, Canadian Living, The Gastown Gazette, The Vancouver Sun, The Province, WestJet’s up!, Homes & Living, Lululemon, BC Business, Westworld, Real Weddings and BC Living. Before settling on the West Coast she lived in Sydney, Toronto, Oregon, Montana, and practically everywhere in Alberta. She can be found jogging with her adorable dog, dining with her fabulous husband or voraciously reading anywhere comfy.

TheLifeDelicious.ca Twitter @LifeDelish Instagram @LifeDelish  Facebook.com/TheLifeDelicious

INTRODUCING: The Life Delicious Urban Retreats!

If you’ve been thinking about The Life Delicious 12-week private wellness coaching program but have been hesitant to sign up because of the time commitment or the cost, I have exciting news:

The Life Delicious urban wellness retreats are coming to Vancouver this October and November!

I can’t remember the last time I was this excited about something. I can already feel the energy.

These group workshops, facilitated by yours truly, include amazing food, fitness and positive vibes (a complete immersion in my 12-week curriculum) with lots of extra goodies (like freebies from some of my favourite local wellness hubs).

To top it all off, our incredible venue – the spacious and serene STRETCH Yoga Studio in Chinatown – is the perfect container for these gatherings of like-minded wellness-seekers.

Join me for an enthusiastic exploration into stress management, mindfulness, positive psychology, self-nurturing, sleep hygiene, physical activity, connection, nutrition for your body, mind and spirit, and so much more!

- - - - - - -

WHEN Weekdays: October 1, 2, 8 and 9 (Thursdays and Fridays, 8:00am to 12:00pm) -OR- Weekends: November 6, 7 and 8 (Friday 6:30 to 8:30pm and Saturday/Sunday 8:00am to 3:00pm) *new dates*

WHERE STRETCH: 180 East Pender Street, Vancouver, BC

INVESTMENT $499 + tax

*Special early bird rate of $449 + tax until September 3 for October retreat and October 16 for November retreat. Save $50!

*Special duo rate (for a couple of friends or a couple of lovers) of $849 + tax until September 3 for October retreat and October 16 for November retreat. Save $74.50 per person!

*Special alumni rate of $399 + tax. Save $100!

- - - - - - -

For more details and a look at the curriculum, click HERE.

Questions? Contact me at catherineroscoebarr@gmail.com!

Hope to see you soon!!

Best,

Catherine

- - -

Catherine Roscoe Barr, BSc Neuroscience, is a Vancouver-based wellness coach and happiness expert, certified as a personal trainer, fitness instructor and older adult specialist, founder of The Life Delicious, and fitness, food and travel writer published in Montecristo, Canadian Living, The Gastown Gazette, The Vancouver Sun, The Province, WestJet’s up!, Homes & Living, Lululemon, BC Business, Westworld, Real Weddings and BC Living. Before settling on the West Coast she lived in Sydney, Toronto, Oregon, Montana, and practically everywhere in Alberta. She can be found jogging with her adorable dog, dining with her fabulous husband or voraciously reading anywhere comfy.

Twitter @LifeDelish Instagram @LifeDelish Facebook.com/TheLifeDelicious

CTV Morning Live: 5 Tips to Start an Anti-sedentary Revolution

Have you heard that “sitting is the new smoking”? Are you wondering what that means?

Sedentary behaviour – inactivity – is bad for our health, happiness and productivity.

Sitting is so bad for our health that it’s being compared to smoking, a known barrier to achieving optimal health, and an insidious culprit in a range of physical ailments and diseases.

A few months ago, I was invited to talk about why sitting is the new smoking plus 5 easy tips on how to combat time spent on your butt with CTV Morning Live host Keri Adams.

Watch the full segment on how to start an anti-sedentary revolution below!

Why is sitting so hazardous to our health?

Poor circulation is one big reason why sitting is so bad for our health.

I think it’s safe to say that the majority of us sit for a large part of our days, from sitting down to meals, to commuting to work, to sitting at a desk, to watching TV.

Low energy expenditure activities, like sitting, decrease circulation.

Poor circulation not only puts us at risk for heart disease, cancer, diabetes and obesity, but decreases our mood, clouds our ability to focus, and zaps our energy.

Our bodies are designed to be active. Our ancestors had incredibly physically active lifestyles.

But so much of our modern life involves inactivity, sedentary behaviour. This is why it’s extremely important to start an anti-sedentary revolution!

Exercise is a very important part of the equation but even if you spend an hour at the gym, that still leaves another 23 hours in the day.

Weaving physical activity into the rest of your day is equally as important as exercise.

Research on inactivity – called sedentary physiology – shows the harmful effects of sedentary behaviour on all of our body processes, including cognition, circulation, digestion, metabolism, immunity and endocrine function.

Physical activity increases blood flow, and blood is the vehicle for oxygen/nutrient delivery and waste removal to every cell in our body, for all of our body processes.

Physical activity benefits health by improving the aforementioned body processes and, because the brain uses 20% of the oxygen/nutrients we consume (but is only 2% of our bodyweight), movement significantly benefits happiness and productivity.

So, what can you do? Here are 5 easy tips to start an anti-sedentary revolution:

1. Schedule your day into alternating sedentary and physically active chunks.

Aim not to sit for more than 90 minutes at a time.

• Talking on the phone? Pace.
• Take the stairs instead of the elevator
• Walk instead of drive
• Do a little housework here and there, instead of all at once

2. Reframe your mindset.

Change your attitude about errands and chores – see them as an opportunity to move, and therefore an opportunity to increase your health, happiness and productivity!

The new me no longer grumble (as much) about vacuuming or doing the dishes.

* Commit to consistent exercise by banishing the all-or-nothing mentality and scheduling mini workouts into your week! Just 5-20 minutes of exercise paired with a physically active day will be a huge boost to your health, happiness and productivity:

3. Cardio mini-workouts.

Boost your circulation and get your blood pumping!

• Go for a midday walk
• Ride your bike to work
• Play with your kids
• Walk your dog a little further
• Dance to your favourite song

4. Flexibility mini-workouts.

Stretch the front of the body to improve your posture and counteract the forward-flexion of sitting for hours a day.

Try these 3 stretches (you can use a rolled up towel if you don’t have a foam roller):

Add dynamic stretches to increase circulation and posture – check out the video above for examples.

5. Strength mini-workouts.

Strengthen the back of the body to improve your posture and counteract the forward-flexion of sitting for hours a day with multi-muscle exercises (to get the most bang for your buck).

Here a few ideas:

• Reverse flys
• Squats
• Rows
• Lunges
• Pull-ups
• Deadlifts
• Back extensions

#TheLifeDelicious 20 Wellness Tips & Quotes for Barre Fitness

 

In January, I was asked to collaborate with Vancouver's Barre Fitness for their "New Year New You" campaign by sharing two dozen wellness tips and a few of my favourite inspiring quotes.

I thought I'd share them with you here!

These are some of my favourite philosophies on living well, and incorporate the pillars of my Trifecta of Wellness: stress management, exercise and nutrition.

I'd love to hear how you incorporate these tips into your life! Share your successes, struggles and aha moments on Twitter, Instagram and Facebook with the hashtag #TheLifeDelicious!

1. Reverse engineer your happiness

Instead of thinking you’ll be happy when ___ (fill in the blank), get happy now! I call it cultivating optimal brain chemistry, Danielle LaPorte calls it The Desire Map, and Shawn Achor calls it The Happiness Advantage. Whatever you call it, take a feelings-first approach by deciding to choose actions that productive positive feelings right now, like stress management, exercise and nutrition – and then watch your wildest dreams unfold before you.

In his awesome TED talk, Achor says, “Your brain, if positive, is 31-percent more productive than your brain at negative, neutral or stressed. Which means if we can reverse the formula – if we can find a way of becoming positive in the present – then our brains work even more successfully, as we’re able to work harder, faster and more intelligently.”

2. Start an anti-sedentary revolution!

The science of sedentary physiology cautions that an intense workout doesn’t cancel out the effects of low-energy-expenditure behaviours – like sitting on your couch, at your desk, or in your car – for the remaining 23 hours of the day.

See every chance to move your body as a gift, embrace formerly-tedious tasks, reframe your thoughts on chores and errands, and identify myriad opportunities to get physical!

~

“Tell me, what is it

you plan to do with your 

one wild and precious life?”

– Mary Oliver

~

3. Banish the all-or-nothing mentality

It’s easy to declare the day, week, or month a write-off following one poor decision, whether it’s an unhealthy food choice or skipping your workout again. How many times have you said to yourself, “I’ll start ___ (eating better, exercising, meditating) ___ (tomorrow, next week, next year)”? What if you took just one teensy weensy step today?

Challenge yourself to reframe your mindset, to accept that every breath is a rebirth, each moment – each breath – presents the opportunity to make self-nurturing choices and start anew.

4. Squish out, don't deprive

Don’t think about your diet from a deprivation perspective. Add so many beneficial, delicious, good-for-you things that the unhealthy stuff just gets squished out.

5. Add more good

Boost your nutrition by making it your goal to add at least 2 vegetables to each meal. Aim for one deep, leafy green and another rich hue like orange, purple or red. Multi-colour meals equal a rainbow of nutrients!

~

“When you want something, 

all the universe conspires in

helping you to achieve it.” 

– Paulo Coehlo

~

6. Lower your stress inventory

Take an inventory of your uncomplementary stress (poor nutrition, sedentary lifestyle, negative thoughts and anxiety, toxic chemicals, toxic relationships, spiritual suffocation) and complementary stress (exercise, achieving professional goals), and work to lower your overall stress.

For example: sometimes you need gentle exercise (physical stress) if your mental stress is high.

7. Elicit the relaxation response

Take time every single day to elicit the relaxation response (the opposite of the stress response) because your body’s innate self-repair mechanisms only function when your parasympathetic nervous system is activated through the relaxation response or rest.

In addition to meditation, says physician and author of Mind Over Medicine, Lissa Rankin, “creative expression, sexual release, being with people you love, spending time with your spiritual community, doing work that feeds your soul, and other relaxing activities such as laughter, playing with pets, journaling, prayer, napping, yoga, getting a massage, reading, singing, playing a musical instrument, gardening, cooking, tai chi, going for a walk, taking a hot bath, and enjoying nature many also activate your parasympathetic nervous system and allow the body to return to a state of rest so it can go about the business of self-repair.”

~

“You must witness your behaviour 

if you truly want to change it.” 

– Gabby Bernstein

~

8. Drink a big glass of water first thing in the morning

After a night without water, you’re dehydrated, so drink a big glass of water when you wake up – and pay close attention to what an incredible difference this makes to every cell in your body!

9. Know your food's origins

If you think about origins, it’s so much easier to eat healthfully. Is this vegetable locally, organically, lovingly grown? How was this animal treated? Is this seafood sustainable? How far did this package travel – what is its carbon footprint?

It's difficult to truly enjoy eating something if you suspect that the way it was grown, raised or processed was seriously lacking in love and respect.

10. Create self-nurturing energy rituals

At the start of each week (I love to do this on Sundays), create energy rituals by making weekly action plans for stress management, exercise and nutrition:

• make a menu plan, a corresponding grocery list, and prep your ingredients so it’s easy to whip up healthy meals and snacks
• plan your workouts (I do a 3-day rotation of strength, cardio and flexibility) and put them in your calendar
• set aside time for YOU, whether it’s for regenerative solitude, creative endeavors, or battery-filling hobbies

~

“Freedom from obsession is not 

about something you do; 

it's about knowing who you are.

It's about recognizing what sustains

you and what exhausts you.”

– Geneen Roth

~

11. Cultivate an attitude of gratitude

Physician, psychiatrist and author of Change Your Brain, Change Your Life, Daniel Amen says, “The best antidepressant isn’t Prozac, it’s gratitude. If you write down three things a day that you’re grateful for within three weeks you’ll notice a significant difference in your level of happiness.”

Whether you write them in your journal or make a mental note as you drift off to sleep each night, reflect on your day and list as many things as you can that you're grateful for. This trains your brain to scan the world for positives and counteract its negativity bias.

12. Improve the quality of your sleep

Sleep is essential for repair and regeneration, and even if you’re getting enough sleep (7 to 9 hours), it may be subpar.

In a nutshell, spend at least an hour winding down at bedtime, and sleep naked (orgasms are encouraged) in a pitch black, cool, electronics-free room. In a larger shell, check out my article for the Lululemon blog on 5 surprising tips for a better sleep.

~

“Change is effortful until it becomes effortless. 

Our brains like to use the path of least resistance, 

which is the well-worn existing path. 

Just as a river needs time to carve a canyon, 

resilient new brain pathways depend

on repetitive and deeply felt experiences.”

– Dr Amit Sood

~

13. Shower your love on YOU

We can be our own harshest critics, but self-loathing and self-sabotaging behaviour get us nowhere near our goals. Embracing self-nurturing thoughts and actions allows you to be your best self – and when your battery is full you have a significantly more positive influence on the world around you.

14. Spend time in nature

In the fascinating and eye-opening book The Nature Principle: Reconnecting With Life in a Virtual Age, author Richard Louv says, “Every day, our relationship with nature, or the lack of it, influences our lives. The Nature Principle is supported by a growing body of theoretical, anecdotal, and empirical research that describes the restorative power of nature – its impact on our sense and intelligence; on our physical, psychological, and spiritual health; and on the bonds of family, friendship, and the multi-species community.”

~

“The secret of getting ahead is getting started.” 

– Mark Twain

~

10 Ways to Love Your Brain

In 2013, I interviewed leading geriatric neurologist and dementia specialist Dr Marwan Sabbagh (see article here). The key takeaway for me was the fact that neurodegeneration begins 25 years before symptoms appear.

This is incredibly important and empowering information because it's what we're doing right now that's setting the stage for our brains later in life.

How you think, eat and move today plays an enormous role in your future cognitive health.

I talk about #brainhygiene a lot on social media, and it's a primary focus in my wellness coaching program. Stress management, exercise and nutrition are integral to cognitive health!

June is Alzheimer’s & Brain Awareness Month

If you want some great tips on boosting your brain, check out the following infographic and press release on “10 Ways to Love Your Brain” from the Alzheimer's Association.

The Alzheimer’s Association unveils “10 Ways to Love Your Brain”

in recognition of Alzheimer’s & Brain Awareness Month

CHICAGO, June 1, 2015 – The evidence is mounting: People can reduce their risk of cognitive decline by making key lifestyle changes. That is the conclusion of a new research summary published online today in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association.

"The research on cognitive decline is still evolving,” said Angela Geiger, Chief Strategy Officer, Alzheimer’s Association. “But there are actions people can take. Certain healthy behaviours known to combat cancer, cardiovascular disease and diabetes may also reduce the risk of cognitive decline. These include staying mentally active, engaging in regular physical activity and eating a heart-healthy diet that benefits your body and your brain. There is also some evidence people may benefit from staying socially engaged with friends, family and the community.”

With this in mind, the Alzheimer’s Association offers 10 Ways to Love Your Brain, tips that may reduce the risk of cognitive decline.

1. Break a sweat. Engage in regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.
2. Hit the books. Formal education in any stage of life will help reduce your risk of cognitive decline and dementia. For example, take a class at a local college, community center or online.
3. Butt out. Evidence shows that smoking increases risk of cognitive decline. Quitting smoking can reduce that risk to levels comparable to those who have not smoked.
4. Follow your heart. Evidence shows that risk factors for cardiovascular disease and stroke – obesity, high blood pressure and diabetes – negatively impact your cognitive health. Take care of your heart, and your brain just might follow.
5. Heads up! Brain injury can raise your risk of cognitive decline and dementia. Wear a seat belt, use a helmet when playing contact sports or riding a bike, and take steps to prevent falls.
6. Fuel up right. Eat a healthy and balanced diet that is lower in fat and higher in vegetables and fruit to help reduce the risk of cognitive decline. Although research on diet and cognitive function is limited, certain diets, including Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may contribute to risk reduction.
7. Catch some Zzz’s. Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking.
8. Take care of your mental health. Some studies link a history of depression with increased risk of cognitive decline, so seek medical treatment if you have symptoms of depression, anxiety or other mental health concerns. Also, try to manage stress.
9. Buddy up. Staying socially engaged may support brain health. Pursue social activities that are meaningful to you. Find ways to be part of your local community – if you love animals, consider volunteering at a local shelter. If you enjoy singing, join a local choir or help at an afterschool program. Or, just share activities with friends and family.
10. Stump yourself. Challenge and activate your mind. Build a piece of furniture. Complete a jigsaw puzzle. Do something artistic. Play games, such as bridge, that make you think strategically. Challenging your mind may have short and long-term benefits for your brain.

“While the adoption of all of these habits is important in influencing brain health, if it seems overwhelming, start with one or two changes and build on them,” said Geiger. “While some changes may be challenging, others can be fun. Try to choose activities and foods you enjoy.”

In addition to reducing your risk of cognitive decline, these tips may also reduce your risk of dementia. Evidence for reducing risk of dementia is currently strongest in relation to formal education and the avoidance of head injury; other tips show indication of possibly reducing risk.

Alzheimer’s disease, the most common form of dementia, is one of the nation’s largest public health crises. Alzheimer’s is an irreversible neurological disease that impairs cognition, orientation and functional capacity, and it is the only cause of death among the top 10 life-threatening conditions in the United States that cannot be prevented, cured or even slowed.

Cognitive decline is a deterioration in memory or cognition. Although some cognitive decline is expected with age, it is not yet known how this may directly relate to dementia.

Given the growing evidence that people can reduce their risk of cognitive decline, and in recognition of Alzheimer’s & Brain Awareness Month this June, the Alzheimer’s Association is launching a new brain health education program, Healthy Habits for a Healthier You, available through local chapters.

Master the science of health, happiness & productivity!

Only 7 spots left for the September 2015

#TheLifeDelicious wellness coaching program –

register TODAY!

If you've been thinking about joining me for this program, I encourage you to jump in with both feet now!

What's this program all about? In a nutshell: mindfulness.

By learning how to use your mind to super-charge your brain, you can significantly reduce the sum total of your stress (mental, physical, nutritional, chemical, electromagnetical), creating an enormous amount of space for health, happiness and productivity.

By harnessing the power of self-directed neuroplasticity, you can hard-wire self-nurturing rituals for stress management, exercise and nutrition.

When you change your brain, you're not fighting against willpower. This allows you to develop healthy, happy and productive habits that are simple and satisfying to practice.

That's right, you can literally change your brain so that your lifestyle effortlessly weaves in self-nurturing rituals for stress management, exercise and nutrition.

I've done it and it's changed my life in the most incredible and seemingly magical ways.

I enjoy an absolutely delicious diet, packed with a variety of nutrient-dense foods that fuel my body, and the perfect amount of decadent indulgences that fuel my spirit.

Once I committed to starting an anti-sedentary revolution, I broadened my view of "exercise" to include all forms of physical activity, which has allowed me to improve and maintain my physical fitness in less time.

I knew I couldn't keep this knowledge to myself, so I created The Life Delicious wellness coaching program, a curriculum of carefully curated lessons and activities that we'll work through together by meeting for one-hour private sessions, once a week for 12 consecutive weeks.

Take a brief look at the curriculum and get more details about the program here.

If an incredible and seemingly magical new way of living – a heightened way of being – tickles your fancy, don't delay! Get in touch and let's get this started!

Email me at catherineroscoebarr@gmail.com.

Best,

Catherine

P.S. If you know someone you think could benefit from this program, would you please send this page to them? Thank you!

How to get the most from your ClassPass membership

Click on individual images for class information.

Part of The Life Delicious holistic wellness curriculum focuses on trying a wide variety of different physical activities that challenge your body in numerous ways. The more challenges you throw at your body the better prepared it will be to rise to the different physical occasions that life throws at it.

Plus, you’ll be way less likely to get bored when you’re trying a ton of exciting new things!

I’ve never been a one-gym woman, I’m more of a dabbler, so you can imagine how excited I was when I heard about ClassPass!

It was like something I’d dreamed: a pass that gives you access to dozens of different fitness studios from barre to bootcamp to boxing to CrossFit to dance to salsa to spin to yoga to Zumba!

I liked it so much I became an affiliate. Interested in signing up? Use my link and save $30 off your 1st month! >>> http://class.ps/d43vU

Before you dive in, here are a few things to know.

1. Map it out

(Image: ClassPass)

There are more than 100 participating Metro Vancouver fitness studios that you can access with your ClassPass, so check out the map (scroll down) to see what’s in your ‘hood – and plan adventures to places across the city that you’re curious to try. Click the little bullet icon to see the full alphabetical list.

2. Get the right rotation

It’s important to work a balanced blend of cardio, strength and flexibility into your fitness schedule. Once you’re signed up, your ClassPass member page can organize available classes by type, date or location. Try to pick at least one day per week each for strength (like bootcamp), cardio (like spin) and flexibility (like hatha yoga).

3. Choose wisely

You can visit each participating fitness studio a maximum of 3 times per month, which includes studios with more than 1 location – i.e. you can visit Semperviva locations for a total of 3 classes per month.

4. Pack your bags

(Image: ClassPass)

There are more than 30 cities in Canada, the US and the UK with ClassPass, and with the launch of their new International Flex program, you can use your membership to workout at participating fitness studios when you travel!

5. Know the inside scoop

Vancouver ClassPass memberships are $89 per month. If you’re planning a vacation, you can put your membership on hold for $19 per month, while there’s a $79 reactivation fee if you cancel your membership and then rejoin.

You can reserve your spot in class online 1 week in advance. There are limited classes per studio, and limited spaces per class, available to ClassPass users, so it’s worth choosing your preferred classes ahead of time and putting a reminder in your calendar to reserve your spot as soon as you’re able to. For example, you can register for a class next Tuesday at noon this Tuesday at noon, but not sooner.

Check out ClassPass’ FAQ page for more information.

Bittered Sling Bistro Pop-Up

Wild sockeye salmon cured with autumn bog cranberry bitters, with roasted and pickled winter vegetables, avocado fondant, crispy bits and shrimp salt. (Image: Issha Marie)

Lauren Mote and Jonathan Chovancek are a much-loved power couple in Vancouver’s culinary scene, and were recently featured in BC Business magazine for their entrepreneurial savvy.

Both exceptionally accomplished in their own right – Mote, an award-winning bartender, sommelier, international spirits diplomat, and bar manager at UVA Wine & Cocktail Bar, and Chovancek, a celebrated chef, avowed champion of the Slow Food movement, and executive chef at Café Medina – the two are co-proprietors of Bittered Sling, with a line of bitters (Bittered Sling Extracts) and a series of events (Bittered Sling Bistro).

Collaborative events

Lauren Mote (left) and Danielle Tatarin slinging cocktails at Cibo's bar. (Image: Issha Marie)

“Bittered Sling Bistro was launched in 2011,” says Mote, of the collaborative pop-up events (that had been on a brief hiatus until this January) she moderates that blend spirits (mixed by herself and special guest) with sumptuous, seasonal cuisine (prepared by Chovancek and host chef), as the visiting bartender “guides participants through an informative spirit tasting session and creates cocktails to accompany each dish.”

I was a lucky guest at Mote and Chovancek’s most recent collaborative dinner during Dine Out Vancouver at Cibo Trattoria (sister venue to adjacent UVA), where the theme, Mexican Hat Dance, inspired a lineup of incredible tequila cocktails paired with three courses of absolutely delicious food.

With The Keefer Bar’s beverage director and general manager Danielle Tatarin mixing cocktails with Mote, Cibo’s executive chef Faizal Kassam preparing food with Chovancek, and Cibo’s general manager and wine director Robert Stelmachuk graciously presiding over the room, it was an epic night of laughter, learning, attentive service and utter deliciousness.

Mindful ingredients

Both Jonathan Chovancek (left) and Faizal Kassam are proponents of local, ethical, sustainable food. (Image: Issha Marie)

I’m a huge fan of whatever Mote and Chovancek are doing – cocktails and live Jazz on a Saturday night at UVA, and Sunday breakfast at Café Medina are two of life’s greatest pleasures – but I wanted to know even more about this dynamic Bittered Sling duo, who share many of my own values in supporting local, eating in season, and patronizing ethical and sustainable purveyors, and they agreed to a little Q & A.

I hope you’ll enjoy getting to know them better too, and encourage you to visit them at UVA Wine & Cocktail Bar, Café Medina, or wherever they put spirits to glass and food to plate!

Q & A

What’s your in-a-nutshell philosophy on food and drink?

Lauren: Food is, and always will be, a catalyst for bringing people together — whether it’s for a social occasion or just a conversation. We’re advocates for deliciousness, which is a very tangible thing but also draws on memories and experiences. When I think about our relationship with food, I start daydreaming about Osoyoos cherry season in January, intercity gardens that produce veggies with a story, the weathered hands of a farmer delivering the perfect carrots, fishing for spot prawns that you'll eat later that afternoon, fresh scallops sold right off the boat — the list is endless. The story behind the food is what makes it so memorable.

Jonathan: My philosophy is that it needs to be delicious, preferably in season and sourced from somewhere with high ethical and environmental standards. Food is about sharing and creating memories. Quite often a dinner is less about what you are eating and more about whom you are eating with.

What’s the most exciting part of what you do?

Lauren: Sharing with others! Not only do we feed off one another’s energy, but both Jonathan and I are keen to develop apprentices and up-and-comers in the industry. We’re always happy to offer connections, advice, to be an ear or a teacher, and to help to make dreams come true. We love helping others grow, and we never lose sight of our own professional and personal goals, too.

Jonathan: Lauren is the most exhilarating and inspiring hospitality professional I have ever worked with. Events with her are electric, and magic happens when I get to cook dishes to complement her beverage programs.

Bittered Sling Bistro flourishes on collaboration, can you speak to that and the culinary community in Vancouver?

Lauren: Collaboration is what keeps this city's vibrant culinary scene evolving. There are so many chefs, sommeliers, bartenders, and professionals in this industry who work so hard to create great culinary experiences. Bittered Sling Bistro aims to offer a glimpse into the richness of this community in an accessible, friendly and educational way. I think we achieve this each time, and it's always different depending on the characters involved, the spirits and the stories.

Jonathan: Vancouver is a very small but mighty town, and it's an honour to collaborate with bartenders and chefs in this city. Bittered Sling Bistro has introduced me to such a wide range of bartending talent.

What’s next for Bittered Sling Bistro?

Lauren: This isn’t a one-time thing for us. Bittered Sling Bistro started in 2011 as an educational program that brought spirit categories and bartenders to the forefront and gave them a platform for creativity. Only time will tell what lies ahead for us but it was such a thrill to bring it back again, and with a sellout crowd!

Jonathan: Hopefully more pop-up events to come in 2015!

#TheLifeDelicious Instagram Recipe Roundup

Training for a Marathon

My most incredible race experience to date: the Reggae Marathon (I did the 10k) in beautiful Negril, Jamaica.

If you’re thinking about running a marathon – or any length of race – there are four key training tips you should know before you begin, says veteran athletic conditioning coach Jason Chamney, founder of Fitness Science Corporation and LeanRunner.  “They’re not complex, they’re just stuff everyone should know,” he says.

“Distance running is one of the most abusive things you can do to your musculoskeletal system, and building it up to tolerate that duration of work is key," says Chamney.

Running is an incredible way to get fit, relieve mental stress, spend time outdoors, and see new places (check out my story on the Reggae Marathon for The Province), but it’s very important to be safe, train smart and avoid injuries.

Also: chafing. I wish my inner thighs and I had done the research for this story before my race in Jamaica. I wore short-shorts and can’t begin to explain the pain I endured following the repetitive rubbing of my thighs, made worse by the inevitable presence of salt and sand on the seaside racecourse. Ouch. And I only ran 10 kilometres!

Head to BCBusiness.ca to read the full story on how to train for a marathon, and essential gear you'll need.

5 surprising tips for a better sleep

(Image: Lululemon)

I love bedtime. I love the ritual of winding down, getting clean (don't forget to floss those teeth!) and curling up in my cozy bed with a great book.

As a child I loved the bedtime ritual my parents created of reading me a story, tucking the covers in around me, kissing me on the cheek, and telling me they loved me. Sans the story, this cherished ritual continued until I got married and left home at 23.

As an adult, my wonderful husband has carried on this tradition and always takes the time to tuck me in, kiss me, and tell me he loves me (if he doesn't come to bed at the same time – I'm an early bird, he's a night owl).

I love sleep. But I've always been a light sleeper and have struggled with bouts of insomnia over the years.

However, as I've become more mindful my whole life has changed, and one of the benefits is kick-ass sleeps!

If sleeping was an Olympic sport, I'd win gold.

By practising sleep-supporting rituals I've been able to take my sleeping game to the max (and when I don't, I really feel the difference: the delayed and ungraceful dismount from bed, the inefficient groggy wandering around while my brain boots up, the increased likelihood of skipping my working, the muted tone set for the day).

Thanks to these sleep-supporting rituals, most mornings I bounce out of bed with jazz hands, ready to dance through the day. Although I do try to keep my early-morning enthusiasm to a minimum around my dear husband, who is not a morning person and likes his mornings slow and quiet.

I love to hear what experts have to say about sleep (check out my post featuring sleep crusaders Arianna Huffington and Brendan Brazier) so I can continue so improve my own sleep and find new ways to help my clients maximize the quality of theirs.

When I first heard Dr Natasha Turner, a sleep expert, naturopathic doctor and New York Times best-selling author of The Supercharged Hormone Diet, speak at a fitness conference last year I could barely sit still – she had so many sleep-related nuggets of wisdom to share! I immediately read all of her books.

I couldn't keep this knowledge to myself, and my excitement about her sleep tips turned into an interview and blog post for Lululemon.

Click here to read the full article, 5 surprising tips for a better sleep, at lululemon.com.

Energy Rituals for Stress Management

Vega-energy-rituals

Creating energy rituals frees up precious time for productivity, creativity and community by reducing decision overload. (Image: Vega) 

This post was originally written for Vega (myvega.com).

Happiness guru Catherine Roscoe Barr shares simple tips for streamlining your daily routine

Energy is a limited resource. Wasting energy cuts into your achievements and aspirations, and as a result, wasting energy creates stress.

As a happiness expert and wellness coach, I teach people how to reduce their stress and get the most out of this one-and-only amazing life. Managing your energy is a great place to start.

The Life Delicious

In 2009, I created my company, The Life Delicious, as an outlet to teach others what I know about happiness, through my work as a writer, speaker and wellness coach.

The Life Delicious stands on three pillars, The Trifecta of Wellness:

• stress management
• exercise
• nutrition

I found stress management to be the missing link from the exercise and nutrition gospel I preached as a fitness professional. I believe that overall health starts with mental health, and stress management is vital for mental health.

Energy Rituals

When I began thinking about managing energy, I came across The Energy Project, whose CEO and founder, author Tony Schwartz, created the concept of energy rituals: “highly specific behaviours done at precise times.”

I've taken this concept and applied it to the Trifecta of Wellness, creating energy rituals for stress management, exercise and nutrition.

The Organized Mind

Creating energy rituals frees up precious time for productivity, creativity and community by reducing decision overload.

“Neuroscientists have discovered that unproductivity and loss of drive can result from decision overload,” says neuroscientist, musician and author Daniel Levitin in The Organized Mind. “It’s as though our brains are configured to make a certain number of decisions per day and once we reach that limit, we can’t make any more, regardless of how important they are.”

By creating energy rituals, you’re making important, self-nurturing decisions ahead of time and freeing up mental energy for productivity, creativity and community.

Energy Action Plan

Let’s take a closer look at four different areas of stress – mental, physical, chemical and electromagnetic – so you can create a personal stress management energy action plan.

1. Mental stress

Mental stress is insidious. It’s easy to slip into patterns of negative thinking and difficult to realize what an enormous impact it’s having your life. Our brains have a negativity bias – a penchant to scan the world for danger – which served us well when we were on the lookout for saber-toothed tigers and caveman foes, but less so now that many of our foes are less dangerous and even imaginary: a stranger jumping the queue, an insensitive colleague, a perceived disagreement with a loved one, or thinking that you have bad luck.

The good news is that it’s possible to reduce mental stress by overcoming our negativity bias and re-wiring (or re-training) our brain to scan the world for the positive.

Try this:

• Set aside 1 minute each day to write down, or at least think of, 3 or more things that you’re grateful for and/or positive experiences that you’ve had that day. This re-wires your brain to scan the world for the positive, and reduces mental stress.
• Set aside 5-10 minutes each day to sit in a quiet spot and focus on your breath going in and out, your torso expanding and contracting. Every time you have a thought, acknowledge it, let it go, and return to focusing on your breath. This teaches your brain to be mindful of the thoughts that are entering your mind.

1. Physical stress

Our bodies are meant to move and a sedentary lifestyle can cause both mental and physical stress. Physical activity produces feel-good chemicals, like endorphins, and keeps our bones, joints and muscles strong and functioning properly. Exercise – physical stress – is necessary for metabolism, muscle growth and maintenance, but must be balanced with periods of rest and renewal. On the other side of the coin, too much exercise, too often, too intensely can put you at risk for injury and push your total stress load over the edge if you’re already struggling with high levels of stress in other areas of your life.  Listen to your body, pay close attention to proper form, and balance a physically active lifestyle and active recovery (like gentle yoga or low-impact swimming), with those high intensity workouts.

Try this:

• Start an anti-sedentary revolution! Since you’re likely at a desk for your job, schedule your day into alternating sedentary and active blocks, so you’re never sitting or standing still for more than an hour at a time.
• Schedule a workout, even a mini 10-15 minute workout, at least 5 days per week, alternating strength training, cardio and flexibility for a balance of physical fitness.

1. Chemical stress

Vega creator, Ironman, and author of the Thrive book series, Brendan Brazier, says that over 40-percent of the average person’s stress comes from nutritional stress – i.e. consuming too much empty-calorie food and not enough nutrient-dense food.

Try this:

• Fuel your body and mind with fresh, seasonal fruits, vegetables, legumes, grains, nuts and seeds – and look for local, organic options when possible
• Cut out, or drastically reduce, processed and packaged foods

1. Electromagnetic stress

Electromagnetic stress, especially in the form of screen time – TV, computer or hand-held device – can disrupt your sleep, by raising cortisol levels and reducing melatonin production, which prevents your body from properly performing its nightly regime of renewal and repair.

Try this:

• Stay away from screens for at least an hour before bedtime – read, journal, meditate or have some fun between the sheets instead
• Dim your lights or use candlelight for at least an hour before bedtime to promote melatonin production and optimize your sleep

Free up precious time for productivity, creativity and community by creating energy rituals to address mental, physical, chemical and electromagnetic stress on a daily basis – let me know about your success!

The Health Benefits of Fermented Foods

A spread of probiotic rich foods I have at home: Vega One nutritional shake, Genuine Health greens+ whole body nutrition, kimchi and sauerkraut.

In researching my first article for Canadian Living, I was blown away by bacteria – especially by learning of the 100,000,000,000 of them that are living in our bodies, called our microbiota!

Beyond digestive health, a diverse microbiota is absolutely essential for optimal overall physical and mental health.

For this story, I was so lucky to interview Dr Alan Logan, a researcher, digestive health expert, naturopathic doctor, and author of The Brain Diet and Your Brain on Nature.

On two separate occasions we spoke at length about bacteria, fermentation, mental and physical health. I was fascinated to learn about the numerous ways we can support and expand our microbiota and help them thrive, so they can help us do the same.

Read the full article, with tips on working beneficial bacteria into your diet, at canadianliving.com.

August Instagrams

     

  

  

  

  

5 Must-try Fall Fitness Classes in Vancouver

Johanna Ward's DanceFit class at the YWCA is an amazing workout that's ridiculously fun. (Image: akanekondo.com)

For my latest assignment for BC Living, I set out to discover some of the best fitness classes in town, some incredible instructors, and some awesome apparel to look great while you work out.

I am so fortunate as a fitness, food and travel writer to learn about an experience so many amazing things! Research is often my favourite part of the job, as I get to know some incredible people doing wonderful things in our community – and that was definitely the case for this assignment.

Check out these classes if you want to have fun while you get fit!

Read the full article on BCLiving.ca.