16 Jun
Optimal Meal Experience
Steph Hopkins Food

5 ways to eat mindfully and improve digestion

Eating food is such a big part of our life, even more than we realize, plus it’s so yummy! 

Do you ever find yourself just scarfing something down for lunch in your car and then basically forgetting that you even ate? I am sometimes guilty of this too, especially when everything is so busy. 

My nutrition and what I eat is really important to me, but what I also try to focus is on, is eating mindfully and the experience of enjoying a meal. 

Here Are My 5 Tips for a Good Experience and for Optimal Digestion.

1. Sit at a Table

Rather than eating standing, at a couch, at a desk or in a car, I find it nice to sit down at a proper table to separate the activity of eating from other activities I do. This helps let my brain know that it’s time to eat, then digest. 

2. Eat Without Distractions

If I eat while driving, working, walking etc. I find I’m not mindful and I don’t really enjoy or appreciate my food as much. This also usually leads to me rushing to finish. 

3. Eat Slowly

My Mother used to always says this and she was right! When I eat slower, I get to savour the experience and I realize when I’m full, which ensures I don’t over eat. This is hard to do in our rushed, fast paced society so it’s not easy but I make a point of doing it as much as possible. 

4. Limit Beverage Intake

This is something that can really helped reduce any post meal bloating. When we chug tons of liquid with our meal we can dilute or stomach acid which makes it harder to properly digest food. I used to drink so much with my meals and since stopping, I’ve noticed a difference! 

5. Have Gratitude

I like to try to think about the food I’m eating, appreciating it, the work that went into making it and how it is nourishing my body. 

About The Author

Steph Hopkins developed a passion for nutrition while experiencing her own weight loss transformation after her daughter was born. She was inspired so much by the power of good nutrition on both her physical and mental health, that she decided to change careers and become a nutrition coach to help others on their health and wellness journey.

Transformational Nutrition is a unique approach that is informed by the idea that we are fed by so much more than what is on our plate. It is based on 3 pillars of nutrition, physical, mental and spiritual. By using this holistic approach, people are able to make improvements to their health on a deeper, more transformative level.

Website: https://www.stephhopkins.ca/

Email Address: stephs.healthstyle@gmail.com

https://www.instagram.com/stephs_healthstyle/

15 Jun
Planet’s and Your Own Health
Karina Inkster Health

The Planet’s and Your Own Health Are Interconnected

One of the most powerful ways you can affect your health is deciding what to put on your plate. It’s also one of the most substantial actions you can take to support – or destroy – our environment.

Human and planetary health are interconnected, and your food choices inherently affect both. Scholar and author Dr. Gregory Tague writes, “There are no boundaries between health/illness and sustainability/climate ruin, only choices about which side of the equation one desires.”

In this piece, I’m speaking to readers who have the means to make decisions about their own nutrition. Food insecurity should be included in discussions about what’s on our plates, but is beyond the scope of my focus here: food choices by individuals who are able to make them.

Animal agriculture is one of the most environmentally destructive forces on our planet, and one of the biggest contributors to climate change. Animal agriculture is responsible for massive biodiversity losses, 80% of annual world deforestation, and one of the top ten sources of pollution in the world (animal waste).

Animal agriculture contributes at least 14.5% of all human-caused greenhouse gases (similar to all forms of transportation combined, at 14.2%), and worldwide greenhouse gas emissions from animal-based foods are twice those of plant-based foods.

Data scientist Dr. Karthik Sekar says, “One of the reasons why animal agriculture is so calamitous for the environment is because it’s so inefficient.” It takes about ten pounds of grain to produce one pound of meat, and almost 1,000 litres of water to produce one litre of cow’s milk.

Moving away from animal products is one of the most effective things you can do to support our environment. The International Panel on Climate Change recognizes consuming plant-based diets as a key mitigation strategy for climate change.

Eating in a way that supports our planet also supports your health. Vegan diets are associated with higher micronutrient and fibre intakes, and a reduced risk of heart disease, diabetes, and many types of cancer.

Focusing on filling your plate with whole, plant-based ingredients doesn’t just decrease your risk of chronic disease – it also decreases your grocery bill. In an informal study my fitness and nutrition coaching team conducted, vegans spent an average of 22% less than omnivores on their grocery bills.

Load up on bulk pantry staples like dried legumes, oats, rice, and pasta, and fill things out with fresh and/or frozen vegetables and fruit, nuts, seeds, and protein-rich items like tofu and tempeh. Seitan has been used as a meat substitute for hundreds of years in East Asia.

Developed by vegetarian Buddhist monks, it’s easy (and economical) to make your own, and it’s higher in protein than most animal meats! There are many meat and dairy alternatives and specialty vegan products on the market today; they’re by no means necessary, but they make replacing animal-based foods even easier.

If you’re new to plant-based eating, start gradually. Start by “veganizing” your breakfasts. Try toast with nut butter, oatmeal with fruit and non-dairy milk, or an English muffin with a plant-based sausage patty (the Gardein brand is available at our local grocery stores). Over several weeks or months, move to lunches, then snacks, then dinners.

Fill your plate with as many plant-based foods as you can. Try new-to-you ingredients, and focus on variety. For human and planetary health, a plant-based diet isn’t just recommended – it’s necessary.

About the Author

Karina Inkster (a.k.a. Coach K) is a vegan fitness coach, author, and speaker. Founder of K.I. Health & Fitness, she helps vegans worldwide get strong and build lifelong health habits. Karina holds a Masters in Gerontology, hosts the No-Bullsh!t Vegan podcast, and her work has been featured by major media outlets.

https://www.karinainkster.com/

https://www.instagram.com/karinainkster/

14 Jun
Better Health with Pneuma Breathwork
Dr. Alexina Mehta Pneuma Breathwork

Cleansing for Better Health with Pneuma Breathwork

By Dr. Alexina Mehta, ND, BHK

As a Naturopathic Physician and Ayurveda Practitioner, I am constantly looking for tools that can be helpful to alleviate the discomfort of my patients. Often, they start their process of addressing their health concerns with a change in diet, supplements, exercise therapy/yoga, meditation, herbal treatments, cleansing practices, or treatments like acupuncture, biofeedback, or IV therapy, for example.

One of the reasons I love natural medicine is that there are so many different tools that can be used, and the approach is personalized to each patient. Many chronic conditions develop over time based on what the person did or did not do.

Our actions are a result of what we think and feel. Therefore, this obviously needs to be addressed, yet it is often overlooked. This necessary deeper examination of oneself is what is called Inner Work.

Inner work allows one to bring more awareness to the habits, behaviors, tendencies, and actions that lead one to where one finds themselves. Then there is a process of reconciliation and rectification to create a new path forward from a healthier place.

We focus so much as a culture thinking of cleansing the body from chemicals, toxins, and junk food, for example. However, we often forget that there is another kind of pollution of the mind and emotions that causes suffering.

This pollution contaminants the peaceful, calm, healthy, helpful, and virtuous nature that is possible for human beings to live each day of their lives. Negative emotions, harmful tendencies, repetitive, mechanical thinking, toxic behaviors, and detrimental actions are pollution of the mind and emotions.

The body and mind interact constantly. They are not separate entities. When we include this understanding and integrate wisdom into the way we address imbalances in the body and the mind, we can begin to see that transformation is possible, and the true the potential of happiness of human beings becomes more of a reality.

As a facilitator of Pneuma Breathwork and Transpersonal Psychology, I’ve witnessed how this body of work bridges the gaps for many of the missing pieces people seek to understand themselves. Below I will address some questions and answers regarding Pneuma Breathwork.

What exactly is it?

It is powerful and easy to-do practice that helps us get to know what we do not yet know or understand ourselves. This technique is for the expansion of Consciousness, self-knowledge, and the progressive analysis of the psyche.

The sustained practice of breathing, combined with a specific musical sequence, along with our intention and focused concentration, opens our perception and from there, an infinite variety of possible experiences arise.

Why is this kind of practice useful?

Pneuma breathwork brings light to ignorance. Ignorance- or not knowing or a lack of awareness is the reason we end up in situations we do not want to be in. Sickness is one of them. When a person is not well, they only want to feel better. Therefore, we need to address this urgent need to focus on awakening consciousness when something happens that we do not understand.

As the founder of the Pneuma Institute and Pneuma breathwork, Juan Ruiz Naupari says, “Pneuma Breathwork promotes Clarity and Understanding of what is known but Unknown, of what is apparently known, but not remembered and therefore not known, because, is remembered through experience, to experience is to remember and to remember is to know.”

How can this practice help us gain more clarity of our inner landscape?

-It supports the process of comprehensive and interdisciplinary work in the treatment of addictions, fears, phobias, and obsessive and compulsive tendencies.

-It unblocks repressed emotions through understanding and forgiveness without the need for painful catharsis.

-It leads to the progressive integration of the qualities of consciousness, producing great momentum in our profound transformation.

-It allows for the establishment of a permanent center of consciousness, from where we can review and comprehend all the circumstances of our personal history.

What does psychology have to do with our health?

Psychology is the study of the soul according to ancient wisdom traditions. The soul includes the mind and the emotions. Holistic systems of medicine like Ayurveda, Chinese Medicine, and Tibetan Medicine as well as various indigenous systems of healing from around the world acknowledge that the body and mind are interconnected and influence each other.

We separate them in our analysis and understanding of what the mind is or what the body is, however, this becomes problematic as often we stop there and do not continue to investigate ourselves further.

A technique like Pneuma breathwork helps us with self-inquiry and meditation whereby we reflect and begin to comprehend our life and therefore learn how to improve ourselves.

What is a Transpersonal experience?

Amplified States of Consciousness are achieved through the practice of Pneuma Breathwork. These are also known as Transpersonal experiences. These amplified states of consciousness expand our vision, much like going to the top of a mountain rather than being down in the thick of trees. From an expanded state of awareness, we can understand ourselves better.

What are some of the transpersonal benefits of Pneuma Breathwork?

-It activates our transpersonal memory through direct experience with superior consciousness.

-It produces states of recognition of Love, Peace, and Happiness.

-Allows for experiences with Archetypes, Myths, and Symbols from the most diverse ancient traditions. This brings about an understanding of important processes in our lives, activates Inner Wisdom, and the recognition of the meaning of existence and the mission of our lives.

-It releases psycho-spiritual blockages related to the pre-natal, intrauterine, and early childhood stages.

What are the physical benefits of Pneuma Breathwork?

-Purifies and detoxifies vital organs such as the lungs, blood vessels, and the blood.

-Stimulates the strengthening of the nervous system.

-Rapidly expands lung capacity.

-Increases physical endurance.

-Produces an extensive alpha rhythm pattern in the brain.

-Helps to control stress.

Where can I learn more about Pneuma Breathwork?

This practice is offered all over the world by qualified facilitators. You can find out the

closest Pneuma Breathwork session to your city by visiting the website:

pneumainstitute.org or visit the Pneuma International Instagram account:

@pneumainstitute.international

About the Author

Dr. Alexina Mehta is a naturopathic doctor, fitness expert, and speaker. She is passionate about health and well-being, and her work is inspired by her great-grandfather, a mapmaker who discovered the Diamond Sutras. Dr. Mehta offers in-person and online services, and she frequently speaks at events on integrative medicine. She is eagerly awaiting the publication of her two upcoming books.

dralexinamehta.com

theinfinitegathering.com

07 Jun
Nutrient
Julie Brar Nutrient

There is a nutrient that most people in North America are severely deficient in. Do you know what it is?

It’s not protein… It’s FIBER!

Did you guess that? Likely not. Many people come to me worried about their protein intake. Not many consider their fiber intake. It’s not something anyone is taught to pay attention to. 

There are certain diet trends like the Keto or Carnivore diet that make carbohydrates out to be the devil. The only carbs that aren’t great are processed carbs.

Vegetables, fruits, sprouted grains and lentils are all carbohydrates that are packed with amazing nutrients, chief among them fiber. 

Plant fibers feed the microbes in your gut. Without a variety of plant foods in your diet, chances are that the microbes in your gut are severely deficient in foods that they need for their very survival.

This really matters because without healthy microbes in your gut, your gut microbiome will suffer. Without a healthy gut microbiome your immune system becomes compromised as well. 90% of the serotonin in your body is in your gut.

Those who have a compromised gut, usually also have issues with depression or anxiety. Do you see how this is all connected?

Any diet that encourages you to get plants out of your diet is going to compromise your long-term health. In the short term someone who is doing Keto sees some weight loss.

Most of the weight loss is related to releasing water weight and not actual fat. One of the bigger problems with Keto is the removal of foods that help support gut health.

The biggest problem with Keto is that it increases all-cause mortality. That means you’re speeding up your own death on a Keto diet.

With the Carnivore diet there are similar issues, especially since there are zero plant foods. The effect on gut health is even more extreme in the long run.

I cannot stress to you enough the importance of FIBER. If you’re serious about health you want to get serious about having enough fiber in your diet.

In cultures that have no processed foods they have an average of 200g of fiber a DAY. In North America most people are lucky if they get 15g of fiber. The daily recommended amount is 25-30g of fiber. Even at that rate, it’s not enough for optimal gut health.

Do you see the massive disparity in that? I hope so. How does one get more fiber into their diet?

Lots of PLANTS! A variety of plant foods is the key to better gut health. The microbes in your gut need a variety of plant foods.

Researchers don’t even completely understand all the ways that plant fibers support the microbes in your gut, that’s how new this science is.

There are two simple things you can do to bring more fiber into your life. First thing is to notice is the types of foods you are eating.

The second thing you can do is start to incorporate more plant foods into your life. Work towards having at least 30 different types of plant foods into your life. Fruits, vegetables, whole grains, lentils, nuts, seeds, rice and so much more.

Your body is going to thank you with better health. Your gut is going to feel better. Better gut health means better immune health. Happy body, happy life. Until next time, be well.

About the Julie Brar

Julie is an award-winning Holistic Nutritionist and Regenerative Health Practitioner who is passionate about supporting others to better health. Julie also holds several 

and taught yoga for several years prior to moving into Regenerative Health.

Julie specializes in helping men and women who desire to create the best health possible through regenerative health practices. Julie has used nutrition, detoxification protocols and various holistic health practices to reverse her Hashimoto’s and hypothyroidism diagnosis.

She uses similar tools for clients whether they want to improve an autoimmune condition or simply release weight. Julie has multiple programs for individuals and group coaching online. 

Julie is also a published author in a collaborative book project, The Courage to Change, which hit the bestseller list on Amazon under Motivation in 2019.

In her spare time Julie loves to meditate, do yoga and ride her Harley when the weather is warm. She loves to travel with her fiancé and their 3 dogs.

Instagram & Tiktok @juliebrar

Website- https://www.balancelifewithjulie.com

07 Jun
The Future of Food
Mahesh Kothamangalam Food

The Future of Food By Mahesh Kothamangalam

“You can’t really know where you’re going until you know where you have been.” – Maya Angelou

Let’s go back 100 years from now,the year is 1923, the world’s population was estimated to be just over 1.5 billion and reached 2 billion by 1927. The jump from 1 billion in 1804 to 2 billion in 1927 took 123 years but it took only 33 years to reach 3 billion in 1960.

The life expectancy for men, was about 56 years; women, about 58.Telephones, automobiles, and air travel were accessible to a small percentage of the population.There were several natural disasters in 1923, nearly 150,000 people are killed in three earthquakes in China, Iran and the worst one in Japan.

Another significant event that happened in 1923:Sir Frederick Banting, Charles Best, and James Collip were awarded U.S. patents on one of the greatest medical breakthroughs in history for insulin.

The best part about it is that they sold these patents to the University of Toronto for a dollar each. Eli Lilly started mass production of insulin in October 1923 and the medicine went on to save millions of lives around the world.

Let’s fast forward to 2023,the population is close to 8 billion. The life expectancy for men, about 70 years; women, 76 years all thanks to advancement in modern medicine.

Over 7 billion people have mobile phones. Over 1.5 billion people have cars. Global air travel passenger traffic is projected to reach 8.4 billion this year.From severe storms to tornadoes to earthquakes, natural disasters are occurring more frequently and a with greater intensity.

More than 530 million adults are living with diabetes and that number will go up to 640 million by 2030 and 780 million by 2045. Obesity is a leading cause of diabetes, especially type 2 the more common type of diabetes.

Over the last century, the consumption of meat, dairy and eggs has increased due to large scale industrialization of food processing. Over 95% of animal-based foods are produced by factory farms, an intensive agriculture designed to maximize production and profits using as few resources as possible.

Globally more than 70 billion chickens, 1.5 billion cows, hundreds of millions of turkeys, pigs and goats are slaughtered every year for human consumption. It is estimated that an average American would consume 7,000 animals during their lifetime.

There is a correlation between income growth and increase in meat consumption. As incomes in a country grow, so does the meat consumption in that country. For example, India was largely a vegetarian country a few decades ago but as income levels grew in the 90s and thereafter, the consumption of meat has significantly increased.

As meat consumption grows, the rate of disease also grows in those demographics. Take for instance, since 2016, daily consumption of fish, chicken, and meat-eaters in men has increased from 1.8% to 8% in India. Another example is China, where per capita consumption has grown 15-fold in the last 60 years.

In Brazil, the meat consumption rate has quadrupled. Each country also has their preferences in the type of meat. Chicken is heavily consumed in most high-income countries followed by beef and pork. Portugal, Japan, and China have high fish and seafood consumption.

Heavy consumption of meat is attributed to increased risks of total mortality, colorectal cancer, cardiovascular disease, and diabetes. Heavy consumption of milk results in increased risk of mortality and hip fractures. There is double the amount of cholesterol in eggs than in a Big Mac. Cholesterol is a leading factor for heart disease.

Since the early 2000’s, there is more awareness about animal agriculture’s impact on human health, our planet and billions of animals as a result of research studies, documentaries, social media, educational campaigns by animal rights organizations and activism.

Terms like vegan, plant-based have become more mainstream over the past decade and the percentage of population adopting vegan lifestyle is seeing an upward trend.

Companies like Tofurky, Follow Your Heart, Field Roast, Gardein, Daiya Foods, Miyoko, Beyond Meat, Impossible Foods, JUST Egg, Silk, Oatly, Califia Farms and countless others have introduced delicious, healthier alternatives to traditional meat, eggs and dairy products in a massive way.

Major grocery stores like Walmart, Target, Safeway, Loblaws, Whole Foods have dedicated shelves and sections for vegan foods making them easily accessible anywhere in the country. Canada, Germany, Denmark, Singapore, Israel, India and other countries have started investing in alternative protein sources (meat alternatives) as part of their climate action agenda.

Every major city around the world has veg fests and vegan food expos that draw thousands of attendees each year. Vegan restaurants are popping up in every town. The demand for healthier, cruelty-free, environmentally sustainable foods continues to grow. 

Despite all of this traction, a vast majority of the population is hooked on meat and the biggest challenge we face is a rapid population growth which is estimated to be close to 10 billion by 2050.

One of the most groundbreaking innovations happening in the world of food technology is cultivated meat (cell cultured meat).

There are over a hundred cultivated meat companies in the world who are perfecting the production of meat by cultivating animal cells directly without the need to breed, farm, and slaughter animals for food.

The industry estimates are that cultivated meat could reduce greenhouse gas emissions by over 90%, can be produced entirely without antibiotics and minimizes the risks of pathogens and pandemic causing viruses.

Companies like Upside Foods are FDA-approved to launch cultivated meat products to the market in the near future. Similarly, companies like Perfect Day Foods are replicating milk protein in an animal-free way. If cultivated meat designed for vegans, vegetarians?

It’s most certainly not but it does reduce the suffering in billions of animals, uses fewer resources compared to traditional meat and may even be comparatively less harmful to human health than regular meat. Could cultivated meat be the future of food?

“Do the best you can until you know better. Then when you know better, do better.” – Maya Angelou Fin.

About the Auther

Mahesh Kothamangalam: engineer, filmmaker, vegan. Bank project manager revolutionizing the food system. Directed “Slice of Life” documentary, promotes veganism. Resides in Pitt Meadows, BC.

05 Jun
Vegetarian to Vegan
Cathy Mclellan Veganism

Vegetarian to Vegan – What’s Your Why?

Motivational speaker, Simon Sinek says when we know our “why” then the “how” will follow with more energy and passion. Whether you are an individual or organization….to increase your chance of long-term success, start with your why.

My husband was not able to eat many foods for about 3 years as a result of treatment from cancer. He became vegetarian by default; he could no longer swallow meat or anything with any texture. Once in a while he was having a bit of cheese, milk occasionally or butter in foods he ate away from home; he had given up eggs easily. He however would not go 100% vegan or call himself a vegan, even though he primarily ate like a vegan.

The other day he told me he resisted going full on vegan because he didn’t identify with the word “vegan.” He said, to him, it implied you might think of yourself as “prestigious – self righteous,  better than others” and he was uncomfortable with that label.

He now goes happily with the label vegan, in fact he turned vegan immediately after hearing Dr Neal Barnard, physician and president of the Physicians Committee for Responsible Medicine (PCRM), speak on cheese and its addictive qualities. More about that later. 

PS as love would have it, my husband is now more than 8 years cancer free and thriving!

For many people, the biggest challenge is giving up their favourite foods. Cheese, eggs and milk are most often at the top of the list of foods that seem impossible to give up. People wonder….what will I eat? How can I give up my favourite dishes? What will I cook?

Our daughter Meagan became vegetarian when she was 8 and then announced at 15 that she was going vegan. Let’s just say we were not happy. More label reading, more figuring out, what we had already figured out. More changes to our family.

Why was she doing this to us? I said to her…” vegan, what will you eat?” Fast forward 15 years later and now my husband, myself and our daughter, Meagan are all vegan and so happy we made the transition. It’s a process of learning. We love love being vegan. 

1. Cheese, glorious cheese!

Everyone loves cheese, right? Not wanting to give up cheese in all its deliciousness, just might be the number one reason why people do not want to take the leap from being vegetarian to being vegan. 

In fact, according to according to Dr Neal Barnard, of the PCRM, the average American eats 33 pounds of cheese made with dairy, each year and it is addictive. He calls it “crack”. In his highly acclaimed book, The Cheese Addiction, he says the two biggest problems with this addiction is that it can lead to obesity and several other health risks. 

There is great news! In the last few years, vegan cheese has become available almost anywhere in the world. Over seven years ago, I was on the remote island of Roatan, Honduras and I found vegan cheese at the local grocery store! True story. Since that time there are countless brands of non-dairy cheese vying for this quickly growing demand for good quality plant based cheese, that tastes delicious. 

What about making your own plant based cheese? We love to make our own vegan parmesan at home and it now is a “must have” staple in our fridge

2. Love milk?

Do you think you might miss milk in your coffee, or cereal or cooking? Once again, options are exploding in this space too! Its amazing the variety of non-dairy milk that we can now get from our everyday grocer: cashew, almond, rice, soy, oat, hemp, coconut, eggless eggnog, just to name a few.

Cow milk is for baby cows, just like breast milk is for baby humans. If you think the cows are happy and love to get milked (someone told me that once on a plane), I encourage you to watch an eye-opening documentary called “Cowspiracy”. 

Not only can you buy all sorts of non-dairy milk at the store, if you have a bit of time, a blender and a sense of adventure, you can make your own non-dairy milk. It is ridiculously simple.  You control the amount of creaminess in the milk, the type of nut, grain or seed you make it from, and remember your homemade milk will be super fresh. No unnecessary ingredients you can’t pronounce.

3. Let’s talk about eggs.

We no longer need to use eggs in baking and other dishes. We now have access to so many substitutions and creative ways to emulate the purpose of an egg, that using eggs is unnecessary. Next time you are making muffins, why not sub in a chia egg or a flax egg (totally healthy) or substitute in banana or apple sauce. Its that easy.

“What about eating eggs for eggs?” Hey, I hear you. In the past, I would have poached eggs for breakfast almost every morning when I was on the road for work. I loved that dish.

Now I make amazing tofu scrambles, eggless salad sandwiches, chickpea omelettes, and we’ve now had several versions of vegan “Eggs Benny” and we love them all. The vegan egg is the next frontier in innovation. There are just so so many compassionate options to choose from. Go for it!

“I’m too hungry” said one individual who was unsuccessful in their transition from a vegetarian to a vegan diet. “I feel weak,” said another. In fact, one of the strongest men in the world is vegan and the largest animals in the world are vegan: the rhino, elephants, and bison to name a few.

If these athletes and massive animals can thrive on a plant-based diet, so can we. I encourage you to take some time to watch one of the hippest documentaries on being plant based and the impacts on athleticism. The movie, like its name, is a Game Changer.  

4. Eating out.

Eating out can be a challenge for vegans, its much easier for sure if you are a vegetarian.  Restaurants put dairy in everything! For more than 10 years of my life I travelled across Canada, not sure if my opportunities to eat vegan would be fantastic or a challenge.

I learned to travel with nuts and seeds (just in case) and do my research and email ahead to give hotels and restaurants a heads up that “there is a vegan on the way….!” To help them help me, I usually look through their menu and make suggestions of things they could probably make with what they have on hand. You will find most people are kind and really accommodating and will go out of their way to make you something healthy and delicious. You just have to ask sometimes. 

5. What’s my why?

There have been challenges for sure. Once someone gave me a plate of lettuce at a conference, when I requested a vegan plate. No veggies, no dressing, just lettuce. Traveling was difficult, I never knew for sure if I would find vegan food or restaurants that could or would make me something vegan friendly. 

When I knew my why, it was easier. That doesn’t mean simple or easy…just easier. 

I love everything about being vegan What I love most, is how me – one person, all by myself, can make a real difference. Even if no one else wants to play along…I can make an impact all by myself. I win better health for myself, my family, help the environment.

And most significantly, for my most important why, the animals, they win. For my entire life, whether I was eating meat or not, I never felt good about killing and eating animals…even if someone else was doing the killing for me. 

Remember your why as you lean into a vegan lifestyle, be gentle with yourself. Remember the foundation of veganism is compassion. It’s a process, a lifelong journey.Find a support system that inspires you, connect with other like-minded individuals; find your why and be kind.

About the Cathy McLellan

Cathy McLellan, Rouxbe Plant-Based Certified Chef, Professional Coach and Vegan Recipe Designer. Creator of veganonthego.net, an online resource for established and emerging vegans,my mission – to encourage a plant based lifestyle through food that is accessible, delicious and healthy. One meal at a time. Other passions include: my home and family, the outdoors, gardening and travel.

www.veganonthego.net

www.instagram.com/veganonthego

29 May
Difficult Emotions
yogahealthfoundationadmin Mental Health

Dealing with Difficult Emotions: Tips for Healing Your Relationship with Your Emotions

Have you ever found yourself suppressing your emotions? Do you sometimes feel so stressed out that it affects your relationships and health? Are you tired of feeling restricted by your own fear or being emotionally reactive?

Emotions are instinctive responses that are here to help you grow. There are no bad emotions; they are powerful tools to help us change, put our boundaries up, and grow.

Difficult emotions, such as anger, sadness, fear, guilt, anxiety, and stress, are the emotions that we are most likely to react to.

An emotional reaction can be felt physically, such as body shaking,accelerated heartbeat, heaviness in the belly and it can result in a change in behavior, such as shutting down suddenly, leaving a conversation, or engaging in abusive communication.

Emotional reactions are fueled by your thoughts, based on your values and beliefs (ego related).

These emotional reactions have a message for you. Life is throwing you opportunities to grow. As you discover your trueself and get rid of conditioned thoughts and beliefs, old traumas may come to the surface in the form of emotional reactions.

If you want to release old traumas, energy healing methods such as Reiki can be powerful healing tools.

Developing awareness will help you be aware of your emotional reactions and, potentially, to avoid reacting. Here are some steps to help you heal your relationship with your emotions and deal with difficult emotions:

1. Welcome the reactions:

Whatever the response (reaction) is, physiological or behavioral, welcome it. Welcome what is. Conscious belly breathing will help you stay with this sensation and be at peace with it.

2. Name the emotion(s):

What emotion is involved here? Is it anger, sadness, fear, anxiety, stress, or guilt? Know that there could be more than one option, and they may be responsible for the same or different sensations in your body.

3. Welcome the emotion:

Welcome the emotion as it is. Don’t add any layers to it, as doing it could double the pain related to the emotion itself. Be careful of the shame “I shouldn’t feel this,” which is usually a layer that goes on top of any other emotion.

4. Visualize the sensation:

Where is it located? What does it look like? What is its color, shape, and texture? If there are any memories or thoughts that come up, allow them to be.

Concentrate on your breathing and observe if there is any change in the sensation. Let it go at every exhale. If it’s too hurtful to visualize the sensation, focus on slow belly breathing, feeling your feet on the ground, and welcoming the light on the top of your head (crown chakra) that is there to help you in that moment.

5. Remind yourself that you are not the emotion:

These are emotions that you are feeling right now through the sensations in your body. The emotions are related to your thoughts, memories and beliefs around them and they belong to your ego, not your inner self.

Note that emotions need to do their full cycle to not be blocked. Feel free to come back later in the day, or week, in a safe place, and cry what needs to be cried about.

Dance, shake, write everything down just to let go, without thinking… Repeat the steps above and when you feel that you managed to let your emotions flow, fill yourself with white golden light. And say thank you!

Let’s see what superpower this emotion is giving you.

About the Author

Véronique Cardinal

Reiki Master – Wellbeing Coach – Yoga/Meditation Teacher – Inner/Outer Explorer 

Wild Inner Light

www.wildinnerlight.com

veronique@wildinnerlight.com

https://www.instagram.com/wild_inner_light/

https://www.facebook.com/profile.php?id=100089034740824

Véronique, a French native speaker from Montreal, Canada, has led a diverse and transformative life journey. Having spent numerous years in Brighton, UK, she now resides in the vibrant city of Vancouver, Canada. As Véronique evolves on her path of consciousness, she finds her work evolving alongside her.

While her professional background includes roles as a Marketing Manager and Lecturer, her true calling lies in helping others.

Over time, Véronique’s career has shifted towards guiding individuals in mindfulness, a passion she has pursued for over a decade through practices such as coaching, energy healing, yoga, and meditation.

Discovering the profound power of energy healing in 2017, Véronique became captivated by this gift and dedicated herself to becoming a Reiki Master in 2022. Grateful for her ability to channel energy and heal others, she approaches her practice with deep gratitude and devotion.

Véronique firmly believes that exploring our emotional landscapes is essential for liberating our inner selves. She recognizes the integral role emotions play in personal growth and heightened consciousness.

Through techniques such as identifying emotions, locating their sensations in the body, and practicing non-attachment, Véronique guides her clients to safely release toxic beliefs, thoughts, and generational patterns.

By harmonizing energy and emotions, she helps individuals radiate their inner light and live consciously.

16 May
yogahealthfoundationadmin Mental Health

COVID-19 pandemic accelerated youth mental health crisis, anxiety and depression symptoms in youth

The COVID-19 pandemic has indeed accelerated the youth mental health crisis, leading to increased rates of anxiety and depression symptoms among young people. While I cannot provide you with a specific research article, I can summarize the key findings and trends observed in studies conducted during the pandemic:

  1. Increased Prevalence of Anxiety and Depression: Research indicates a significant increase in anxiety and depression symptoms among young people during the pandemic. The disruptions to daily life, social isolation, and uncertainty about the future have contributed to heightened mental health challenges.
  2. Impact of Social Isolation: Social distancing measures and school closures have led to decreased social interactions and increased feelings of loneliness and isolation. Lack of in-person connections with peers, limited access to support systems, and reduced opportunities for social engagement have negatively impacted the mental well-being of young people.
  3. Academic Stress and Disruptions: The sudden shift to remote learning and educational disruptions have caused additional stress for students. Challenges related to adapting to online learning platforms, maintaining motivation, and coping with academic workload changes have contributed to increased anxiety and depression symptoms.
  4. Financial and Socioeconomic Factors: The pandemic has brought about economic hardships for many families, leading to financial insecurity and increased stress among young people. Financial strain, lack of resources, and increased responsibilities at home can exacerbate mental health issues.
  5. Disrupted Routines and Uncertainty: The pandemic has disrupted daily routines and introduced a sense of uncertainty about the future. Changes in employment, extracurricular activities, and long-term plans have contributed to heightened anxiety and feelings of hopelessness among young people.
  6. Access to Mental Health Services: While the demand for mental health support has increased during the pandemic, access to services has often been limited. Barriers such as reduced availability of in-person counseling, financial constraints, and lack of awareness about available resources have made it challenging for young people to seek help.

These are general observations based on the collective findings of various studies conducted on youth mental health during the pandemic. To delve deeper into the topic, I recommend exploring academic databases and research articles related to the specific aspects of the youth mental health crisis, anxiety, and depression symptoms accelerated by the pandemic.

10 May
yogahealthfoundationadmin Mental Health

Webinar June 11, 2023: Exploring the Synergy of Mental Health, Plant-Based Diet, and Wellness

We are excited to invite you to a transformative webinar that delves into the powerful connection between mental health, plant-based diet, and yoga. In this enlightening session, we will explore how these three pillars can synergistically contribute to overall well-being and create a positive impact on our mental and emotional states.

Webinar Details: Our 9th Yoga & Health Expo Webinar is on June 11th, 2023! -️ Join us from 11:00 AM to 2:30 PM (PST) as we explore the important connection between yoga, health, plant-based diet, and mental well-being with experts in the field. Event will be hosted from Simon Fraser University, Downtown Campus Vancouver, BC. Attendees can register online and attend the online webinar on Zoom/ Facebook Live & YouTube Live.

Webinar Highlights:

  1. Mental Health and Well-being: Our esteemed panel of experts will discuss the crucial link between mental health and overall well-being. They will shed light on the impact of lifestyle choices on mental health, emphasizing the role of nutrition and self-care practices.
  2. The Power of Plant-Based Diet: Discover the remarkable benefits of a plant-based diet on mental health. Our speaker, a seasoned nutritionist, will share evidence-based insights, exploring the nutrients and compounds in plant-based foods that positively influence brain health and emotional well-being.
  3. Yoga for Mental Resilience: Join our experienced yoga instructor as they guide us through the practice of yoga and its profound effects on mental resilience and stress reduction. Explore various yoga techniques, breathing exercises, and mindfulness practices that can help cultivate emotional balance and inner peace.
  4. Practical Tips and Q&A Session: Gain practical tips and strategies for incorporating plant-based nutrition and yoga into your daily life. The webinar will conclude with an interactive Q&A session, where our experts will address your queries and provide personalized recommendations.

Don’t miss this opportunity to gain valuable insights into enhancing your mental health through the power of plant-based nutrition and yoga. Register now to secure your spot!

Registration Link: https://us06web.zoom.us/webinar/register/WN_yLuw89GwTsS5Ru-w2FW8MA#/registration

Please feel free to share this invitation with friends, family, or colleagues who might be interested in exploring the holistic connection between mental health, plant-based diet, and yoga.

We look forward to your presence at this enriching webinar and the collective journey towards improved well-being.

02 May
Social-Media-Health.jpg
yhestaff Mental Health

The Negative Impact of Social Media on Mental Health and Anxiety

With its instantaneous global connection, social media has merged seamlessly into our daily lives. However, its impact on mental health and anxiety has become a growing concern. The constant scrolling, likes, and comments have created a virtual world that can potentially be addictive and damaging to our mental health. 

Studies have shown that extravagant social media usage increases anxiety, depression, and low self-esteem. The temptation to portray a flawless existence online also breeds feelings of loneliness and inadequacy, which eventually harms our general well-being. 

This article will explore the negative impact of social media on mental health and anxiety and provide some tips on how to mitigate its effects.

Let’s get started.

1. Comparison And Self-Esteem:

Self-confidence girl

As users compare their lives to those of others who appear to have it all together, social media can lead to feelings of inadequacy and low self-esteem. People frequently only share the positive things happening on social media, leaving out the challenges they face.

2. Cyberbullying:

Cyberbullying Girl

Another negative impact of social media is it being a breeding ground for cyberbullying. Internet anonymity encourages people to say nasty things they might not say in person, which increases the victim’s emotions of fear and melancholy.

3. Information Overload:

Information Overload

The constant stream of information on social media can be overwhelming and lead to feelings of anxiety and stress. It might be difficult to cut through the noise and find what is important and worthwhile.

4. Sleep Disturbances:

Sleep Disturbances Girl

The major impact of social media is sleep disturbance patterns. Electronic device blue light interferes with sleep cycles, causing sleep disruptions and aggravating anxiety symptoms.

5. Addiction:

Addiction

Social media use can become compulsive and interfere with other facets of life, including employment, relationships, and education.

While there are numerous negative impacts of social media in our life, result-yielding steps are there to mitigate its effects. Here are some tips:

1. Limit Social Media Use:

Limit Social Media Use

Limit the amount of time each day that you spend on social media. To give your mind a break, consider taking a break from social media for a few days or weeks.

2. Curate Your Social Media Feed:

Curate Your Social Media Feed

To foster the positive impact of social media on society, unfollow accounts that make you feel horrible about yourself and follow those who encourage and inspire you. You can also mute or block accounts that consistently post negative or triggering content. Apart from this, you can also send positive vibes to the world through your social media feed.

3. Connect With Others in Person:

Connect With Others in Person

Making in-person interactions with friends and family is still crucial despite social media being a terrific method to stay in virtual contact with them. Plan outings or other activities that allow you to enjoy the moment.

4. Seek Professional Help:

Seek Professional Help

If you’re experiencing significant mental health issues related to social media use, consider seeking help from a mental health professional. A therapist can help you develop coping strategies and provide support and guidance to deal with the negative impacts of social media on mental health.

Despite being an integral part of our lives, social media negatively impacts the mental state of an individual.

The constant scrolling, likes, and comments create a virtual world that can be addictive and damaging to our mental health. However, by implementing some of the tips discussed, such as limiting social media use, we can mitigate the threatening impacts of social media and maintain a healthy relationship with technology. 

All we need to do is be mindful of social media use and prioritize our mental health and well-being.

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