Welcome

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Happy New Year and welcome to the first issue of my newsletter for 2010. I hope you are all enjoying the year so far and that you haven’t given up on your resolutions just yet.

In January we often make many resolutions to increase our physical activity and maintain a healthier lifestyle. I applaud the desire to exercise because, perhaps obviously, exercise is important. It gives you energy, helps you sleep better and helps decrease feelings of anxiety. It also helps to prevent a plethora of chronic diseases and conditions including osteopenia and osteoporosis. And of course, exercise can help you feel better about yourself in general.

The trouble is, New Year’s resolutions are often unrealistic and unattainable. With that in mind, in this issue I have included some helpful articles that will give you the tools you need to make 2010 the year you finally see your resolutions through. I know 2010 can be your most fitness filled year yet!!!

Leonor (Leo) Mowry, the owner of Village Yoga (www.villageyoga.ca), has written an article on how to begin a yoga program for the first time. Jennifer Baer, a naturopathic doctor at Body of Knowledge Healing Arts (www.bokhealingarts.com) has written on healthy eating in 2010. I myself have written two articles on exercise during the winter months; one on snow shoveling and back pain and one on how to make exercise more fun in cold weather.

Also included in this issue: a media update, answers to reader questions and the exercise of the month. Enjoy!

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Yoga - How to Get Started By Leonor Mowry

Some people approach yoga with curiosity and eagerness. Others approach it with skepticism and doubt. Almost inevitably though, it seems people approach it with confusion and questions. Where do I begin? What kind of yoga should I try? How do I know if I’m in the right level? All of these questions swirl around the beginner-yogi mind. Sometimes they even prevent people from starting, regardless of how much they think they’ll benefit.  

So where does one begin? Firstly, as we all know, we’re far more likely to follow an exercise or wellness initiative if it’s conveniently located. In the past couple of years, yoga studios seem to have popped up on every corner. If there isn’t a studio close to you, many gyms and community centres also offer ongoing classes. If word of mouth has yet to lead you to a well-recommended local studio or gym, you can easily run a search online to find your closest location.
  
So now you’ve figured out where you’ll practice, but maybe the location offers multiple different types of yoga. Hatha, Ashtanga, Kripalu, Jivamukti, Bikram, Vinyasa, Sivananda, Tantra, Restorative, and Therapeutic …what does it all mean? There are so many different types of yoga out there that it’s difficult to briefly answer this question. I can tell you this though: some forms or yoga are inherently more vigorous than others. If you were the type of exerciser who loves to work hard and sweat, you’d be well served by a more vigorous type of yoga like Ashtanga, Jivamukti, or Bikram. If you have physical limitations from repetitive strain, arthritis, or simple aging, a therapeutic, gentle or restorative class might be a good place to start. For those of you who just want a solid, traditional practice, Hatha or Kripalu classes would be appropriate.
  
There are so many types of yoga on offer in our variety-crazed society. When in doubt, don’t be afraid to ask questions. Simply call up your local studio, gym or community centre and find out what would suit you best. Clearly describe your needs and goals. Are you looking for a good workout? Do you want time to slow down and relieve stress? Do you need to soften your running-abused hamstrings or rehabilitate chronic lower back pain? Every facility offering yoga responsibly in the marketplace should be able to identify your needs and make recommendations, or at least refer you to someone who can answer your questions.
  
Next, consider your level. Again, there are many, many options. If you’ve never before practiced yoga, start with a beginner level class. If you start at a higher level, you won’t have the knowledge of posture alignment, breathing into the poses and recognizing your body’s signals that will ultimately keep you safe. Beginner yogis appear to be the most prone to injury because they take the North American “no pain no gain” mentality to the mat. While this mentality might serve you well on the squash court, take it to the mat and you might wind up with pulled muscles, a sore back, or worse. In beginner classes, you learn not only how to align your body and breathe more effectively, but also how to listen to your body and understand its limitations. Thus, you learn to safely, gradually move deeper and deeper into poses, instead of gritting your teeth and desperately trying to hurl your forehead to your knees. There’s no gritting or hurling in yoga. In good beginner classes we learn the foundations that keep us safe and ensure a pleasurable, ongoing experience.

So often I hear stories about individuals who tried a class and discovered that yoga just wasn’t for them. When I ask questions and get more information, I often discover that they didn’t like the teacher. This doesn’t mean that yoga isn’t for them, it simply means that particular teacher isn’t for them. In most classes, the class experience is a culmination of that teacher’s experiences and personality. Thus, every class differs according to the training and influences of the teacher. Sometimes even the teacher’s tone of voice can be problematic for the student, and may result in a negative experience. If you’ve had a negative experience, it it likely that you either tried a type of yoga that didn’t suit your needs, or the teacher that taught the class wasn’t the right teacher for you. Before you give up, try different classes with different instructors. You’ll know when you’ve found the right class because you’ll practically float out happy, calm, and looking forward to more. Let your intuition guide you. It knows what it likes.

So, you’ve tried a beginner class and are eager for more. You’re also eager to move up a level. How do you know when you’re ready? To answer this question, we need to take ourselves out of our desire to accelerate and achieve quickly. If you still find yourself challenged in your beginner-level classes, stay there. People often stay in one level for years, and in yoga, there’s no shame in that. In yoga it’s not about the goal, but about the process. If you’re enjoying the process and find yourself challenged and energized, you’re right where you should be. There are no timelines in yoga, our bodies tell us when we’re ready for more.

Finding your way amidst all the yoga options and jargon out there can seem challenging, but success just takes a little research. Figure out what you’re looking for, find a convenient location, make sure it offers a class that fits your personal needs, check the teacher’s certifications and start with a beginner-level class. Ask around for personal recommendations — everyone knows someone who’s taking yoga and loves it — and referrals can sometimes be the best form of guidance. Then just breathe, relax, and enjoy. It’s really that simple.

Leonor Mowry is the director of Village Yoga in Toronto’s Forest Hill Village. She is the author of “Advancing Your Yoga Practice: The Art of Slowing Down”, and the creator of the audio system entitled, “The Voice of Relaxation, Volume 1: guided relaxations for clarity, creativity and peace of  mind." She is also the Director of Yoga Walks for the Toronto Trails Festival and Ontario Walks, and a long-time Lululemon Ambassador. She can be reached at info@villageyoga.ca or 416.487.2812. You can find Village Yoga online at www.villageyoga.ca and can listen to her guided relaxations at www.myspace.com/thevoiceofrelaxation.

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Reader Questions - By Kathleen

If you have a question, please email me at "kathleen@kathleentrotter.com and I will do my best to answer you in the next installment of the newsletter.

Question 1:

I would like to take up running. Are there any strength -training exercises I should include within my training program so that I do not injure myself? 

Answer:

Congratulations on your decision to take up running! It is always important to carve out new fitness goals. New goals help keep you motivated and changing up your routine ensures that your body does not get bored and hit a fitness plateau. 

As a runner, you want to make sure you are training all the muscles that stabilize the hips (for example, the glutes). If your glutes (otherwise known as your bum muscles) are not working properly, your knees will experience additional pressure. Try traditional squats and lunges as well as more specific gluteus  medieus work. For example, lie on your side on the ground and lift your top leg up. Try to image your bum muscles just behind the sea m of your pants doing the work. Or, try performing an exercise called the "clam." Lie on your side, knees bent towards your chest. Keeping your heels together , use your bum muscles to lift your top knee up towards the ceiling.

If you want to make sure your ankles are strong, grab a Thera-Band® (a wide elastic band used for rehabilitation exercises and strength training) , lie on your back and wrap the band around the ball of your foot. Point and flex your foot and try to feel the muscles of the foot and the ankle doing the work. Lastly, make sure you are incorporating core work into your training program.

Question 2:

I hear you talk all the time about the importance of the nervous system. You constantly use the word proprioception. What does proprioception mean and what does it have to do with the nervous system?

Answer:

In layperson’s terms, the nervous system is the “ mind-body connection .” It is the system that allows your body to sense its outside environment and react accordingly.

Proprioception is a main component of the nervous system. Proprioception is the body’s ability to know where it is in time and space. Proprioception helps the body get feedback from its environment, which can help with the body's ability to balance and walk without falling. With age comes a decrease in the body's proprioceptive abilities. As proprioceptive abilities and healthy nervous system functioning decrease, we see an increase in falls and ankle, knee and hip sprains and fractures.

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Ask a Naturopath

Question: Every year I set New Year’s resolutions to exercise more and eat better , but by the end of the first week, I’ve broken them! What can I do to make resolutions stick?

Answer: There are a few major pitfalls commonly associated with setting New Year’s resolutions.

Firstly, we use the words “New Year’s r esolution” and then feel terrible when we “fall off the wagon” early in the New Year. What you need to remember is this: t he first week of the year is just that, the first week.  There are still fifty-one weeks to get it right.  So start by cutting yourself some slack.  Any significant lifestyle change requires sufficient time to become an engrained habit, which is really what you’re trying to accomplish.  Make a plan and move towards it over a period of a few weeks. Keep in mind that the first few weeks of the year are often about getting back into a regular routine , so be patient and stick with it.

Another mistake we make is having an “all or nothing” attitude. If you berate yourself for every misstep, you’ll feel like a failure and are more likely to give up all together. It’s unrealistic to expect perfect adherence to any plan. Life is full of surprises and we need to create good habits that we can be a bit flexible about, and still experience success. Plot out your goals as a series of mini-goals over a period of time.  This makes each goal more manageable and less intimidating. For example, instead of saying, “I will never eat any junk food ever again and will only consume 100% organic foods,”  try starting with “I will limit my consumption of take-out food to twice per month,” or “I will eat at least two pieces of fresh fruit per day.”

Finally, learn to be your own biggest fan!  Resolve to give yourself credit for the positive changes you do make. Instead of beating yourself up for eating those fries last night, remind yourself that you tried two new vegetables this week, or cooked dinner at home and took leftovers for lunch yesterday.

Recipe by Jennifer Baer, RHN, ND

This hearty soup makes a great wintry meal when paired with a green salad and a whole grain dinner roll.  Leftovers can be frozen for easy weekday lunches or dinners.

Hearty Lentil & Turkey Meatball Soup (makes 8 servings)

Ingredients: Meatballs
1.5 lbs extra lean organic/naturally raised ground turkey
1/4 cup grated onion
1 egg
2 t bsp fresh parsley, chopped
1 tsp dried oregano
1/4 tsp each sea salt and ground black pepper

Ingredients: Soup
2 cups dry lentils (any variety. Shortcut:  use cooked, unsalted, organic lentils from a can.)
8 to 10 cups low sodium vegetable or chicken broth ( or water)
4 cloves garlic, minced
1 large onion, chopped
2 celery stalks, diced
1 large carrot, diced
2 large tomatoes, peeled, seeded & chopped (or one 15 oz can whole R oma tomatoes, unsalted)
2 t bsp olive oil
1 tsp turmeric
½ tsp dried thyme
salt and pepper to taste
½ cup freshly chopped parsley or cilantro for garnish

Preparation
Preheat oven to 400°F. In a bowl, combine meatball ingredients with clean hands.  Shape by the tablespoon into balls and place evenly on a parchment-lined (or lightly sprayed) cookie sheet.  Bake for about 15 minutes, turning once after about eight minutes.

While the meatballs are cooking, heat a large soup pot over medium-high heat. Add olive oil and sauté the onions over medium heat for a few minutes, until they begin to soften and become translucent. Add celery, carrot, garlic, turmeric and thyme and sauté for another five minutes. Add the tomatoes and their liquid  and cook for five to 10 minutes, breaking the tomatoes into chunks with your spoon as they cook. 

Remove the meatballs from the oven and add to the pot along with the lentils and broth. Season with salt and pepper and simmer for 30 to 40 minutes over medium heat, or until the lentils are tender, but not mushy. Taste to adjust seasonings as necessary, return to a simmer, then taste and adjust again as needed. Serve with fresh chopped parsley or cilantro for a fresh and flavorful garnish.

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Jennifer Baer, RHN, ND
Jennifer is a Naturopathic Doctor and Clinic Director of Body of Knowledge Healing Arts in mid-town Toronto. A trained chef and registered holistic nutritionist, Jennifer has a passion for educating people about making healthy dietary choices that are realistic, appealing and delicious. In addition to naturopathic care, Jennifer offers nutritional consultations and customized meal plans.  For more information about her training, programs and services, please visit: www.bokhealingarts.com

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Shovelling Snow And Low Back Problems

Winter is here, and in Canada, with winter comes snow, and with snow comes the responsibility of snow shoveling. Unfortunately, many people hurt themselves while shoveling snow because the flexion and rotation required in snow shoveling can put unwanted pressure on the spine if the core is not strong.

Many people do tons of crunches to achieve a strong core. The problem is that, for many people who have low back pain, the problem is muscle recruitment, not muscle strength. It may sounds strange, but people have a hard time turning on the neural connection to their deep core muscles. The brain connection to the deep core muscles needs to be "woken up." Try the exercise below to "wake up" your deep abdominals. Once your stabilizing core muscles are working, you be far less likely to hurt your back while shoveling this winter.

Engaging Your Deep Abdominals

Lie on your back and take a deep breath.. Try to breathe in three-dimensionally. As the air goes into your lungs, imagine it flowing into your stomach, and into and around your side and back ribs. Pay close attention to make sure you breathe in towards your back ribs particularly, because that is what most people have the hardest time with. As you exhale, imagine you are putting on a tight pair of jeans and pull your abdominals away from those tight jeans. Try to activate all the low abdominal muscles from your pubic bone up to your belly button. Don't push out or brace your abdominals. You don't want to feel like your superficial abdominal muscles are working. Rather, you want to feel the deep muscles. Try to maintain deep abdominal activation as you walk on the icy pavement or shovel snow this winter.

Once your brain has learned to consciously turn on these deep muscles, they should eventually be able to turn on by themselves in any situation. Proper, functioning deep abdominal muscles will save you from slipping on the ice, and will brace your spine when you try to lift too much snow, without you consciously having to ask them to work.

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Five Ways To Make Exercise Fun In The Winter Months

I think most people agree that exercise is important. It gives you more energy, helps you sleep better, helps decrease anxiety and helps prevent a host of chronic diseases and conditions including osteopenia and osteoperosis. Of course, exercise also helps people feel better about themselves in general.  The trouble is, winter can be a hard time to motivate yourself to exercise. It is cold, and as human beings we tend to want to hibernate during cold weather periods. Many people who were active in the summer months — riding their bikes, walking or running — no longer want to go outside when it’s cold.  A t the same time, these people often feel unmotivated to go the gym. No matter how active your are in the summertime, cold weather makes exercise more difficult.

With that in mind, I have come up with some strategies to help you fit exercise into your life during the winter. The main strategy that I tell all of my clients to use is simple: try to make exercise fun and try to incorporate it into your life. Involve your friends and family and incorporate your hobbies into your routine to stay motivated, no matter how cold it gets.

So many people go to the gym day after day and do the same old boring things. As a result, exercise becomes a chore, and it is no surprise to find that people subsequently become discouraged, don't see results, and stop working out. The solution is to make exercise something you enjoy. If you enjoy your workout, you are more likely to do it. Here are some ideas:

1. Exercise with a friend. Make a gym date. This way, exercise becomes an appointment you will not want to miss. Or, make an exercise date with your significant other. Do a partners yoga class, go for a bike ride when the streets are dry, or go for a hike in a ravine.

2. Join a sports team or create a less structured "sports hour" with friends.

3. Download a book or a pod cast onto your iPod or music player so you will have something interesting to listen to as you work out.

4 . Use exercise to accomplish something on your "bucket list." (For those of your unfamiliar with the term bucket list, it is a list of things you want to do before you “kick the bucket.”) Learn to swim, take a hip-hop class or try something unusual like fencing lessons.

5. Enjoy the winter! Instead of feeling annoyed that we live in such a cold, snowy climate, learn to love winter sports. Take ice skating lessons, learn to ski or snowboard, or do your cardio at a skating rink. Bundle up and get outside. Winter doesn’t have to mean hibernation.

My last piece of advice is to make realistic and attainable goals. (See the rest of the newsletter for advice on this.) Don't get caught up in making crazy New Year’s resolutions that you can’t possibly keep. Create simple, attainable goals for yourself. Decide how many hours you can work out each week, and then make appointments with yourself and put those appointments into your calendar.

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Exercise of the Month: "Front plAnk on the Ball With Arm Circles"

Note: This is a fairly advanced exercise. To modify it, perform the exercise from your knees.

To Execute The Exercise:

Place your forearms on the ball and your toes on the ground. Your body should make a straight line and your elbows should be directly beneath your shoulders. Hold the plank as you circle your arms. Do five circles clockwise and five counter-clockwise. Keep your pelvis stable and engage your lower abdominals through the entire exercise (imagine putting on a tight pair of jeans).

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