After being enchanted by Montreal, I was determined to show Joe that Toronto isn’t all concrete and business suits. I may not be an expert on all that Toronto has to offer as a city; I don’t frequent clubs, I’m not that into high fashion and I don’t eat out often. However, I am very familiar with one thing about Toronto: its parks. (more…)
Walking down University Avenue in Toronto past all the major hospitals, including the Princess Margaret, a hospital that specializes in oncology, one can’t help but notice the lines of smokers puffing away outside, in front of the hospital doors, in the frigid February air.
We’ve all heard of the potential health implications of spending too much time wired in. Whether it’s the radiation from our cell phones, the arthritis that sets in our thumbs, the damage done to our interpersonal communication skills or the strain on our eyes, we’re constantly told about the negative health implications of our technological age.
However, as much as we hear these warnings, there is no chance that our electronic lifestyle is going anywhere soon. Wireless technology, the internet and smart phones are here to stay. They serve as essential tools for the rapid-paced society we live in. While I advocate taking an “electronic-free” day off each week to give your nervous system a break, I wonder if all this technology can actually have a positive impact on our health. Here are my favourite apps for Android and iPhone that can promote your health rather than hinder it.
1) Pocket Yoga: Of all the Android yoga apps out there, this one is by far my favourite. It’s
not free (it costs $3) but it actually takes you through a series of yoga workouts rather than just showing you a list of poses. The app gives you the option of choosing from three different settings (mountain, ocean or desert), three different workout lengths (30 minutes, 45 minutes or 1 hour) and three levels of difficulty (beginner, intermediate, advanced). When staying at my aunt’s cottage I roll my yoga mat out on the grass, put my phone beside me and get into the flow.
2) Sleep as Android (or Sleep Tracker for iPhone): The idea behind the mechanism of this app is that, when we sleep lightly we move around more than when we enter states of very deep sleep. With this app, you set your alarm and put your phone on your mattress while you sleep and the sleep tracker senses your movement throughout the night. Rather than being jarred out of a deep and comfortable sleep, your phone waits for you to enter a state of lighter sleep, up to half an hour before your desired wake up time, before sounding the alarm. Using this app has helped me greet the day with a less groggy disposition and makes me feel like I’ve slept more soundly. The sleep tracker also produces a graph when you wake up, giving you information about the quality of sleep you experience each night. Take advantage of the 14-day free trial and see how this app makes a difference in how you begin your mornings.
3) Meditation Oasis: These apps may cost $1 each, but are very relaxing, guided audio meditations. I listen to these audio meditations to help relax both my body and mind (especially after a stressful day) before going to sleep. They’re also very useful guides for those who want to start a daily meditation practice but aren’t sure how to begin or even for those who just need a mental break from study or work. If the internet is available, you can go online to the listening page at meditationoasis.com and choose from a free list of 43 different guided meditation podcasts for varying levels of expertise.
4) 8tracks: Whether you need a fast-paced playlist to accompany your daily workouts or some calming music to help you relax, 8tracks will have an awesome compilation of songs for your musical taste. We live in a visual culture and sometimes it’s therapeutic to turn off the visual stimulation, steep a cup of tea and listen to some soothing, stress-relieving music. You can download this free app onto your phone and browse through a variety of music playlists according to genre.
5) My Fitness Pal: This free app is a portable tool that can be used anytime for tracking your daily nutrition. You simply use the database to search for and enter in the foods that you eat each day. This app helps you track weight loss goals by giving you a personalized caloric intake target based on your age, weight, gender and activity levels. It’s also very useful for people with other diet goals, such as limiting sugar, increasing dietary fibre intake or consuming an adequate dietary intake of micro-nutrients (vitamins and minerals). By using this app you’ll have a more accurate view of your daily nutrient intake and will be motivated to make healthier food choices.
This is the third part of the Ayurvedic Dosha Series. In Part 1 we discussed Vata Dosha and, in Part 2, Pitta Dosha.
While most people are predominant in one constitution, there are a number of people who represent a combination of two Doshas – I myself am Pitta-Kapha dosha – and even a very small number of people who identify as being Tridoshic (people who represent an equal proportion of the three constitutions). Each constitution has its own strengths and weaknesses. In balancing a person’s Doshas, the goal is to reduce any aggravations and tendencies towards imbalance so that we can experience the strengths that are present in our individual personalities.
Kapha, the third and final dosha, is made up of earth and water element. Kapha is wet, grounded, slow and substantial. People who are predominant in Kapha dosha embody the following characteristics:
– Larger body size and tendency to gain weight easily
– Moist, oily skin and thick hair
– Rounded facial features: large, calm eyes, full lips and large, bright teeth
– Slow metabolism: little hunger, cold temperature, slow digestion and elimination
– Relaxed, calm and humorous demeanor
– Tendency towards laziness and lethargy
– Sentimental and loyal with a tendency towards attachement
– Slow and constant with excellent endurance
Kapha dosha tends to be slow, steady and constant. People of this dosha are relaxed and easy-going but have a tendency to be overly lazy. Kapha types do well working with people and are often loyal and nurturing friends and family members. People of this constitution have the tendency towards disorders of congestion: edema, weight gain and depression.
Kaphas can achieve balance by engaging in vigorous physical activity such as brisk walking, running or weight-lifting. When doing yoga, Kaphas benefit from the more sweat-inducing Ashtanga or Bikram yoga types. People of Kapha constitution should avoid sleeping in late and eating greasy, heavy foods. They should instead focus on eating pungent and astringent foods (think spicy rice crackers and salads). A good restorative yoga pose for relieving Kapha-like congestion in the lower body is to lie on the ground, with a pillow under the sacrum and the legs straight, at 90 degrees above the hips (or against a wall).
Balanced Kapha has a strong sense of well-being, steadiness and affection. Kapha types learn slowly but have a great ability to retain information and have a great memory.
For more information on Ayurveda and the 3 Doshas (and other Ayurvedic theories and lifestyle tips) click on the following resource:
You can also check out the Continuing Education Ayurveda educator, Matthew Remski’s beautifully written blog at:
This is the second part of a series I am writing on the ayurvedic Doshas: a combination of natural elements that characterize our unique physical, emotional and mental constitutions.
Click here to read Part 1 – Vata Dosha. Identifying your own constitution helps you learn more about your tendency towards imbalance so that you can develop lifestyle practices to bring yourself back into a balanced state of health.
Pitta Dosha is a mixture of fire and water elements. People who are dominantly of Pitta constitution exhibit some or all of the following characteristics:
– Muscular, average build
– Firey temperament: competitive, tendency towards anger and frustration
– Oily complexion that is sometimes reddish (red-tinged hair, rosy skin)
– Possession of a fast metabolism: the ability to digest food quickly, feeling ravenous if forced to skip a meal
– Aversion to heat
– Tendency towards inflammatory disorders
– Inspirational speaker, concerned with themes of justice and “sticking up for the little guy”
– Hard-working, ambitious, organized and achievement-oriented
Pitta types are firey in both personality and physical constitution. They are often leaders in society, hard-workers and can be competitive. They are very intelligent but have the tendency towards anger and frustration at others’ incompetence. Pitta types rarely suffer from digestive complaints because of their strong, firey digestion (unless they abuse spicey foods or alcohol). They mainly suffer from inflammatory complaints such as arthritis, acne or migraines. Pittas have the tendency to overextend themselves. They represent the constitution that is most susceptible to conditions of the over-stressed (stomach ulcers, high blood pressure, etc).
Balancing Pitta involves cooling down. As with Vata dosha, Pitta benefits from meditation and slow movement. Creamy, cooling foods such as fruits and smoothies help Pitta people lower their revved up body temperature. An exercise that is recommended for those who are feeling agitated and frustrated is to lie outside (preferably in decent weather) and gaze at the open sky. Performing this routine for 30 minutes greatly reduces Pitta agitation and helps re-balance an otherwise firey, overly stressed constitution.
I firmly believe that most students at the Canadian College of Naturopathic Medicine are of predominantly Pitta constitution! This Dosha is predominant in high-profile business people and politicians (think Jack Layton). When balanced, Pitta people have the potential to become very successful leaders and make lasting changes to society.
Visit this blog tomorrow (Thursday) for Part 3 – Kapha Dosha.
Ayurveda is the ancient Indian science of healing meaning “Science of Life” (maybe that’s why I was drawn to a degree in Life Sciences!). Similar to Traditional Chinese Medicine, ayurveda uses the elements as a means of understanding certain properties of nature.
Ayurveda’s 5 elements differ from those of The 5 Element Theory of TCM. They are: ether (space), air, water, fire and earth. Distinct combinations of these elements form to create 3 Doshas: Vata, Pitta and Kapha. These Doshas characterize various properties of nature and, in humans, combine to form a unique constitution. Achieving a perfect health balance has much to do with pacifying the dominant Dosha that characterizes your individual self and enhancing less dominant Doshas.
Vata Dosha is made up of the elements air and ether. A person who is predominantly Vata will have some of the following characteristics:
– Thin build, difficulty putting on weight
– Shorter or taller than average
– dryer hair that may break easily and is typically curly
– Tendency towards nervousness or anxiety
– Digestive problems (excess gas, bloating)
– Tendency to move or fidget
– Naturally creative and spontaneous
– Has a hard time staying on task
Vata is airy and like the wind. Therefore, people who are dominant in this dosha tend to have drier skin and hair, feel ungrounded and anxious at times, often get distracted and have a harder time staying on one task. When balanced, Vata types are very creative, sensitive individuals who are full of ideas and inspirational energy. They thrive as artists and working in creative think tanks, in a setting where they can generate a million ideas at once.
Balancing Vata dosha involves setting a routine. Vata should wake up, have meals and go to bed at the same time everyday. Sleeping in (if possible) to the later hours of the morning is beneficial. Vatas are balanced by eating lots of warm, cooked and oily foods (soups, stews and curries), which help combat their tendency towards dryness and flighty digestion. This constitution also benefits from slow, constant, repetitive exercise such as restorative or yin yoga and long, gentle walks. Lying in “corpse pose” with pillows across the thighs will help weigh a Vata aggravated person down. That, combined with meditation, can help balance a nervous Vata mind and help ground Vata’s airyness.
Visit my blog tomorrow (Wednesday) and Thursday for Part 2 – Pitta Dosha and Part 3 – Kapha Dosha!
In North America, 10% of adults are currently taking an anti-depressant. The Centre for Addiction and Mental Health (CAMH) in Toronto, Canada estimates that 1 in 5 adults fall under the diagnostic criteria for mild to moderate depression.
While the number of people with severe depression has remained the same, the amount of people diagnosed with moderate depression has increased significantly.
The diagnostic criteria for depression is broad, containing symptoms such as decreased or increased appetite, trouble sleeping, trouble concentrating, fatigue and low self-esteem. Considering our often stressful, inactive lifestyle, it’s no wonder that 20% of North American adults have the potential to be diagnosed with depression!
The most common conventional medical treatment for depression are anti-depressants, such as Selective Serotonin Reuptake Inhibitors (SSRIs) like Prozac, Cipramil or Seropram. According to one of my professors, these are “life-changing drugs” that bring with them a plethora of negative side effects. These side effects include sleeping problems, nausea, reduced sexual desire, weight gain and increased risk of cardiovascular disease.
Fortunately for patients experiencing depression, there are more options than simply going on anti-depressant medication. Naturopathic doctors offer a large selection of therapies in the form of supplements, botanical tinctures, acupuncture and diet and lifestyle modifications to help improve mood, most of them offering little to no negative side effects.
Although “yoga therapy” is not necessarily a naturopathic healing modality, it does fit into the category of lifestyle counseling, which involves psycho-education and lifestyle modifications like diet and exercise.
In a Meta Analysis – a large study that compiles a number of well-conducted studies and is termed The “Gold Standard” of Evidenced Based Medicine – performed by the California State University Department of Psychiatry, researchers examined 10 studies looking at the effects of regular yoga practice on major psychiatric disorders such as schizophrenia, depression, anxiety, and posttraumatic stress disorder (PTSD).
The study found that yoga is not only a wonderful form of exercise, but an effective therapy to be used alongside other treatments for patients with major psychiatric illness.
Here is the abstract from the study: http://www.ncbi.nlm.nih.gov/pubmed/22132353
In addition to its therapeutic benefits for psychiatric disorders, yoga also offers profound insights into spirituality, which can further enhance its holistic approach to healing. The practice of yoga encompasses not only physical postures but also breathwork, meditation, and mindfulness techniques, all of which contribute to a deeper connection with oneself and the world around them. Through regular practice, individuals often report experiencing a heightened sense of awareness, inner peace, and spiritual awakening.
Furthermore, yoga philosophy teaches principles that align with spiritual wisdom from various traditions, emphasizing concepts such as interconnectedness, compassion, and self-realization. Websites like https://www.yogavandaag.com/spiritualiteit/ offer valuable resources on spirituality within yoga, guiding practitioners on a journey of self-discovery and enlightenment. By integrating these spiritual insights into their practice, individuals can cultivate a sense of purpose and fulfillment, transcending the limitations of the mind and connecting with their higher selves. Ultimately, yoga serves not only as a therapeutic tool for mental health but also as a pathway to spiritual growth and profound transformation.
Yoga professionals recommend practicing for one hour, three times a week, in order to reap all the physical, mental and emotional benefits. While attending regular yoga classes at a studio can be costly, you can now follow yoga classes from the comfort of your own home (in your pajamas!) with this excellent website:
I’ve seen my yogi skills and fitness levels greatly improve after becoming a member of My Yoga Online in 2009. The site is based out of a Vancouver yoga studio and features local teachers, filmed live classes and commerical yoga videos. By signing up, you are granted unlimited access to these videos. One of my favourite teachers on the site is Clara Roberts-Oss. I recommend signing up for a month (it costs $12!) and trying a few of her flows. If you’re new to yoga, you can start by clicking on the beginner button.
If you prefer in-studio classes, a colleague of mine started this website, which features weekly deals on yoga classes in Toronto, Montreal and New York:
I highly recommend trying each of these websites and experiencing the mental benefits of yoga for yourself!
Last semester I took the Ayurvedic Lifestyle course at CCNM, taught by Matthew Remski. In this course, one of the ideas that most resonated with me was the concept of “I Am” Moments. These are moments where the past and future fall away and we become ingrained in the present moment. Some of you might refer to them as moments of pure passion or exhilaration.
The best examples of I Am Moments are seen in animals. When I take my dog to High Park, the moment I reach down to unclasp his leash and set him free, he enters his state of “I Am.” Ears flying back, fur plastered against his face as he tears through the inner city forest, he loses all sense of past, present and future and becomes the being he was born to be. You can almost hear him exclaiming “I am I am I Am a DOG!”
He’s not self-conscious about the fact that his legs are flopping awkwardly behind him, that his body is too long or too low to the ground or that his fur is too shaggy. As he pauses for a second to turn to me with his mouth open in what can only be described as a “doggy smile”, I can almost hear him say, “thank you thank you thank you for not stuffing me into a purse and taking me to the mall. Thank you for letting me race, chase and roll in poop! Thank you for letting me be the way that nature designed me, thank you for letting me be a DOG!”
So, there you have it, an example of an “I Am” Moment.
I can perfectly identify my own I Am Moments, which I’ve experienced since childhood. I’m in a large, open space, full of art materials, where I am free to make a mess, get dirty and move freely, I have paints, canvasses, paper, pictures and glue. Whether I decide to paint a landscape or construct a giant papier maché bird mask, I am free to sculpt, to paint and to CREATE.
When I enter this state, time no longer seems to matter and I just melt into the moment. I feel that I am doing something perfectly natural for me and, in honouring nature, it is as if I enter into a state of Wholeness; I become a part of everything and everything becomes a part of me.
Your own I Am Moments may be stimulated by different things. You may have them when you run, dance, horseback ride or mountain climb. Perhaps you enter your I Am Moment when you take a patient history, solve a mathematical equation, buy and sell stocks, prepare a nutritious meal, teach a class, drive your car or relax with an inspiring book and a cup of steaming tea.
During these moments you lose a sense of the details of your life and of your problems, which no longer seem important or relevant. You cease to care about how your butt looks in your jeans, if you’re wearing the right shoes, if your hair is too frizzy or the fight you had with your mother. Your mind is absolutely clear of thoughts and you feel a sense of connection with the (excuse me) Divine. You feel as if you’re flowing with everything, as if you are part of the whole.
The point of this post is to get you to think about and honour these I Am Moments in your life. If you can’t put your finger on a specific time that you had a sense of I Am, I encourage you to think back to your childhood. Children continually operate out of “I Am” because they are naturally unself-conscious. That is, until they become corrupted with our adult insecurities and “lessons” about the importance of what others think. As a kid you operated from an uninhibited place, where you were stimulated by an awe of life and lived in the novelty of the present.
When you discover what triggers these moments in your life, make an effort to create time for them and use them as inspiration for the rest of your life. I Am Moments are the key to getting us back to our natural state; a state that is free of disease, in which the energy of our own vitality can flow freely.