5 Pillar Friday: June 21, 2019

5 Pillar Friday is your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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MINDSET

MINDSET >>> “Committed to the manifestation of the true self in each member of the family, the awakened family paves the way for children to own, discover, and express their inner voice, through which they foster connectivity with both their own being and that of others.” Whenever I get overwhelmed by the vast minutiae of raising a child (and dog) while running a household and business – and trying to be a good partner-lover-friend-daughter-human – I try to think of these beautiful words from @drshefalitsabary in #theawakenedfamily. ⁣⠀

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MOVEMENT

MOVEMENT >>> 1st session at @AlignMethodYVR with founder Janet Kimmel! So many powerful takeaways on how to connect to your core and boost pelvic floor health: ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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* Healthy breathing = Healthy core function (so simple!) ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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* Stimulate your parasympathetic nervous system (ie get CALM) through your breath (I know this but sometimes lately… I forget!) ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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* Body alignment (from your feet to your chest to your jaw) affects your pelvic floor health (which helps you exercise effectively! And not pee your pants! And other important things!) ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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* Pelvic floor RELAXATION and RANGE OF MOTION are the missing link (we’re so focused on TIGHT we forget about balancing that with SOFT) ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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* #Hypopressives (aka stomach vacuum) can help you achieve not only a functional core but a FLAT TUMMY (woot woot!) ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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* Exercising with your child is better than not exercising at all, but exercising with your child makes FOCUSING trickier⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Check out @AlignMethodYVR’s gorgeous studio at 2887 West 33rd Ave for private, semi-private and small group classes!⁣⁣⠀⠀

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NUTRITION

NUTRITION >>> YUM-O! Spinach pesto tossed with sautéed cauliflower and peppers! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I had some sad-looking spinach I needed to use up and wanted to serve it in a Bronwyn-friendly package – she’s an amazing little eater but large leaves aren’t her favourite. So I thought, why not make pesto out of spinach? YES! So good. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You could put this pesto on any veggie dish to up the nutrient-density and make it crazy-tasty.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For this simple recipe, puree the following ingredients in a blender:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 cups baby spinach ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 cup walnuts ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 cup parmesan cheese⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup EVOO⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tbsp lemon juice⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
salt and pepper ⁣⠀

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SLEEP

SLEEP >>> “What is the mission-critical statement here?” asks author and neuroscience professor Matthew Walker at the close of his TEDtalk, Sleep is Your Superpower: ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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“Well, I think it may be this: sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a nonnegotiable biological necessity. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"It is your life-support system, and it is Mother Nature's best effort yet at immortality. And the decimation of sleep throughout industrialized nations is having a catastrophic impact on our health, our wellness, even the safety and the education of our children. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"It's a silent sleep loss epidemic, and it's fast becoming one of the greatest public health challenges that we face in the 21st century. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"I believe it is now time for us to reclaim our right to a full night of sleep, and without embarrassment or that unfortunate stigma of laziness. And in doing so, we can be reunited with the most powerful elixir of life.”⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Watch the video here: https://www.ted.com/talks/matt_walker_sleep_is_your_superpower⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here’s to our being reunited with the most powerful elixir of life, starting tonight!!⁣⠀⠀⠀

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CONNECTION

CONNECTION >>> I’m 40! I celebrated this milestone last month and am still settling into it. I’m pretty excited and grateful, but I also feel this strange new awareness that the end of my life – even if I live to 100, which I plan to – is getting closer. After 4 decades of living in it, and especially witnessing it birth a baby, I have so much love and appreciation for my body. I have a deeper connection to it and a renewed wonder and awe of female anatomy, physiology and cycles. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My body is more soft and saggy and wrinkly and veiny and cellulitey than ever, but I feel more confident and feminine than ever. So, I ordered this snazzy, sexy, electric-blue swimsuit from Monteal-based Everyday Sunday (@esmtl)!! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I love that they’re Canadian, and their customer service is ridonk.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I discovered them at the @oakbaybeachhotel spa when I was there for my #OBBHxTLD wellness retreat in February and forgot my swimsuit. I bought a fierce and fabulous black one-piece with cutouts that plain-old-me never would’ve imagined trying on, but it was all they had. I love it so much!⁣⠀⠀

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Winter Recharge in the Shuswap: top 5 reasons to visit

The stunning view of snowed-over Little Shuswap Lake from our wrap-around patio at Quaaout Lodge. (IMAGE: www.aaronjbarr.com)

This is the third in a series of 3 posts (read Part 1 and Part 2) sharing highlights from our amazing trip to B.C.’s Shuswap Region!

To plan your winter wellness escape, visit www.shuswaptourism.ca⁣

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I’d never been to the Shuswap region of B.C. (which is east of Vancouver and north of the Okanagan) until this February and had always associated the area with houseboating.

I cannot recommend it enough as a winter destination!

From the stunning snowy scenery and myriad opportunities to snowshoe and cross-country ski, to the food (and wine!), it was exactly the little getaway our family needed.

Our sleep-deprived, stressed-out, new-parent nervous systems had the chance to get rested and revived.

We got recharged and reconnected, and are still running on that wonderful energy from our reboot!

There are so many reasons to visit the Shuswap during winter – here are my top 5 to recharge your battery >>>

1. Wide open spaces (road trip)

A family of 4 snowshoes on frozen Shuswap Lake in Salmon Arm. (IMAGE: www.aaronjbarr.com)

We love a good road trip! ! There’s something about sitting in close quarters, without the everyday distractions of life, experiencing something new and exciting together.

We flew the speedy 45-minutes from Vancouver to Kelowna, and rented a car to drive the 2-hours north through Salmon Arm to our accommodations at Quaaout Lodge, on the shores of Little Shuswap Lake.

If you’ve been to the Okanagan (Shuswap’s southern neighbour) in the summertime, you’re familiar with the spectacular mountainous backdrop against the expansive stretches of water. Now picture a similarly beautiful scene sprinkled with pure white snow! Gorgeous.

There are so many wide open places in this region. It felt like we could inhale more deeply and take up more space. Shuswap Lake is an enormous H (with a little dot under the left arm which is Little Shuswap Lake) pressed into sprawling mountains and hills. After getting settled at Quaaout Lodge, we continued our drive northeast to explore the bottom left of the H from Scotch Creek to Celista to Anglemont and back along the lakeshore.

2. Nourishment (food and drink)

The Shuswap Charcuterie Board at Quaaout Lodge. (IMAGE: www.aaronjbarr.com)

My philosophy on mind-body-spirit nutrition includes dining and wining, and the Shuswap delivered!

We swooned over Shuswap Pie Co.’s perfectly flaky pastry in Salmon Arm, delighted at one of our favourite Vancouver chef’s taking the helm at our resort, and thoroughly enjoyed tasting an array of award-winning wines at Celista Estate Winery – one of the northernmost wineries in Canada, with all of their wine-making grapes grown onsite!

3. Outdoor exercise (double benefits)

#GreenExercise at the Salmon Arm Wharf and Foreshore Nature Trail. (IMAGE: www.aaronjbarr.com)

The cascade of feel-good brain chemistry produced when you exercise paired with the cascade of feel-good brain chemistry produced when you’re immersed in nature is a double-whammy of goodness! Nature walks, snowshoeing trails and cross-country ski areas abound in the Shuswap, so bring your winter gear to take full advantage of these healing, energizing opportunities!

4. Indigenous culture (wisdom and spirituality)

Bronwyn and I taking in the Kekuli Experience with Tanner Francois, one of Quaaout Lodge’s Cultural Interpreters. (IMAGE: www.aaronjbarr.com)

Quaaout Lodge has an incredible team of cultural interpreters who offer programs ranging from drum-making workshops and snowshoeing tours to the very special Kekuli experience where, gathered around a crackling fire, you can listen to hereditary stories, set to the beat of a drum, and participate in cooking traditional bannock bread (yum-o!) over the open flames.

5. Disconnect to connect (stars and snow over cell phones)

#NatureBathing on the patio of our Lakeview Jacuzzi King room at Quaaout Lodge. (IMAGE: www.aaronjbarr.com)

We found so much peace and quiet during our long weekend in the Shuswap.

We turned off our cell phones and unplugged our room phone.

We stood on our patio under the great big night sky, nary an artificial light in sight, stargazing and admiring the moon.

We wove our way through Quaaout’s thoughtfully-designed network of snowshoe trails in the brilliant sunshine of day.

We bathed together in our enormous jacuzzi tub at bedtime.

We shared so many incredible, nourishing meals.

We enjoyed hours of time unplugged together.

We connected with ourselves, each other and nature like we hadn’t done in a long time.

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To plan your winter wellness escape, visit www.shuswaptourism.ca⁣

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5 Pillar Friday: Winter Recharge In The Shuswap (Part 2)

5 Pillar Friday is your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

This week and last week, we’re sharing wellness highlights from our amazing trip to B.C.’s Shuswap Region!

To plan your winter wellness escape, visit www.shuswaptourism.ca⁣

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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MINDSET

MINDSET >>> “All my relations” is a beautiful, powerful mindset on interconnectedness central to Indigenous beliefs, we learned from Tanner Francois, one of @QuaaoutLodge’s Cultural Interpreters, during our Kekuli experience last week. ⁣
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Seeing everything as connected – between generations, cultures, species and the environment – informs so many things, including the way we treat ourselves, each other and nature. ⁣
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Bronwyn sat with rapt attention as we gathered around the crackling fire, threw an offering of tobacco and sage into the flames, and listened to Tanner’s storytelling and drumming. What an amazing experience!! ⁣
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The Kekuli (winter pit house) is one of a number of traditional structures on site at @QuaaoutLodge, including the brand new sweat lodge (which I didn’t get to experience but so wanted to – next time!). ⁣
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Check out @indigenoustourismbc’s video of Tanner sharing a traditional smudging ceremony in their ‘Living Legends’ series!⁣
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To book an experience with Quaaout Lodge’s Cultural Interpreters, visit www.quaaoutlodge.com⁣

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MOVEMENT

MOVEMENT >>> We’ve been taking Bronwyn swimming a lot lately! Not only to instill our love of physical activity and the importance of an #antisedentaryrevolution, but of hot tubs 😊 ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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@QuaaoutLodge’s pool and hot tub were hot enough and cool enough, respectively, for little kiddos that we could play and relax in both all together – the best after exploring outside in the snow!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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One of the most significant benefits I noticed from our winter wellness getaway to the Shuswap was how calm and present we were. All that exercise (snowshoeing, swimming, walking), fresh air, stunning nature and togetherness had a big impact on our nervous systems and mindset. Take me back!!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To plan your winter wellness escape, visit www.shuswaptourism.ca⁣⠀⠀⠀

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NUTRITION

NUTRITION >>> The Shuswap has such a great culinary scene! @celistaestate, owned by Jake and Marg Ootes, is one of the northernmost wineries in Canada! These go-getters – both very accomplished professionals (a journalist/publisher/politician and social worker/art gallery owner, respectively) in their former hometown of Yellowknife – bought the totally undeveloped 160-acre property to relaxedly retire upon, but after planting some experimental vines over a decade ago decided to run with the idea of producing wine… and now they’re celebrating 10 years of award-winning winemaking! Celista’s wines are available online and at more than a dozen B.C. liquor stores. Winter winetasting hours by appointment only.⁣
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We were really wishing we could’ve come back to @thescotchcreekhub for some live entertainment at night, what a cool venue! Alas, daytime (which was very tasty!) is the culinary realm of us parents travelling with a wee one. ⁣
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And the last stop on our little roadtrip through the region, @shuswappieco: BEST. PIE. EVER. That crust!⁣

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SLEEP

SLEEP >>> Sneak peek of @QuaaoutLodge’s renovation! The new rooms are not only gorgeous, they check a ton of #sleephygiene boxes: with dark, soothing hues and heavy curtains, relaxing light sources (fireplace and option for dim bathroom lights), comfy beds, and plenty of natural light and opportunities for physical activity (snowshoeing! cross-country skiing! swimming!) during the day (to help balance melatonin and cortisol). ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How to maintain sleep hygiene when you travel? Modify your AM/PM rituals and hope you find sanctuary! ⁣
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#PMrituals: ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Disconnect⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Wind down⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Dark⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#AMrituals: ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Light⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Connect⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Fuel⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sanctuary:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Cool⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Calm⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Purposeful⁣⠀⠀⠀⠀⠀⠀

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CONNECTION

CONNECTION >>> Life is busy. And crazy. And stressful. We’ve been feeling the weight lately. Our winter wellness escape to the Shuswap allowed us to shed so many layers of heaviness. The vastness of nature, the quiet, the fresh air, the stunning beauty of the lakes and mountains. The countless opportunities to connect with ourselves, each other and nature. The wisdom and beauty of Indigenous culture. The delicious food. The opportunities to move our bodies. To rest. To slow down. To breathe. We’re so grateful.

To plan your winter wellness escape, visit www.shuswaptourism.ca⁣⠀⠀⠀⠀

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5 Pillar Friday: Winter Recharge In The Shuswap (Part 1)

5 Pillar Friday is your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

This week and next, we’re sharing wellness highlights from our amazing trip to B.C.’s Shuswap Region!

To plan your winter wellness escape, visit www.shuswaptourism.ca⁣

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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MINDSET

MINDSET >>> Home from an incredible winter wellness weekend in the Shuswap! Three days of exploring, snowshoeing, hotubbing, delicious dining, wine tasting, learning about indigenous culture, and being totally offline – from our amazing home base of @QuaaoutLodge – was the stress-relieving, mini-reset we needed!⁣
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Just a 40-minute flight from Vancouver to Kelowna and a short, scenic drive north, the Shuswap Region is a winter wonderland! We had perfect bluebird days, very mild weather (-1C) and gorgeous snow to explore a few of the region’s 7 districts: Chase, South Shuswap, North Shuswap, Salmon Arm, Sicamous and Eagle Valley, Falkland and Enderby.⁣

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MOVEMENT

MOVEMENT >>> Winter workouts require the right gear! Thanks to @skookumcyclesa’s snowshoe and x-country ski rentals, we were able to stick to our no-checked-bags-when-travelling policy (and, ahem, replace any forgotten mittens, hats, long underwear 😊). ⁣
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And while we were passing through Salmon Arm to pick up our gear on our way to @QuaaoutLodge, we did some fabulous #naturebathing at the Salmon Arm Wharf and Foreshore Nature Trail! ⁣
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The wharf is North America’s longest wooden inland wharf and offers incredible views of Shuswap Lake! It’s frozen over right now and we saw a dog frolicking in the snow with his cross-country-skiing human, and a family of 4 snowshoeing along the shoreline, while we explored the nature trails maintained by the Salmon Arm Bay Nature Enhancement Society (www.sabnes.org). ⁣
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Visit www.shuswaptourism.ca for trail maps and more information on snowshoeing and skiing in and around Salmon Arm. ⁣

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NUTRITION

NUTRITION >>> Imagine my delight when I discovered that one of my favourite Vancouver chefs – @chefwhittaker– has moved to the Shuswap and is the new executive chef at Jack Sam's Restaurant & Lounge at @QuaaoutLodge?! Oh, we ate WELL. So many great dishes with local ingredients, like the @turtlevalleybison striploin, and of course BANNOCK (!) in everything from the Crispy Brussel Sprouts Caesar and Shuswap Charcuterie Board, to the breakfast “Bannodict” with walnut pesto and grilled tomato – plus local wine and beer from @celistaestate, @larchhillswineryandvineyard, @montecreekranch and @crannogales!⁣
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Check out www.quaaoutlodge.com for info on Chef Whittaker’s upcoming Taste! 2019 4-course, beverage-paired dinners on March 9 and April 13 (for $69, with rooms from $99), and check out www.shuswaptourism.ca for more info on the region’s food and drink scene.⁣

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SLEEP

SLEEP >>> #PMrituals: fireside picnic dinner & bedtime jacuzzi anyone?! We try to follow our usual bedtime routine when we travel, and we had so much fun at @QuaaoutLodge in our Lakeview Jacuzzi King room (from $169/night)! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We got into our robes and pjs, ordered room service, had a fireside picnic (check out these gorgeous napkins with embroidery of Indigenous pictographs found in the region), and then all climbed into our huge jacuzzi tub for bathtime. What fun! (And yes, that’s poutine with maple and juniper gastrique…I promise we also ate vegetables 😜)⁣⠀

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CONNECTION

CONNECTION >>> @QuaaoutLodge’s team of Cultural Interpreters are amazing! We had an incredible 2.5hr snowshoe experience with Adrian Lewis, who’s created an awesome network of winter trails at adjacent Talking Rock Golf Course. ⁣
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We had a great workout (I had a good sweat, which is important and rare to me these days, carrying 30+ pounds of napping Bronwyn in her @ospreypacks #childcarrier), learned about the local Indigenous culture and wisdom (healing plants), and took in some epic #forestbathing, #naturebathing and all-around #naturetherapy. ⁣
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This experience was #stressmanagement at its finest!⁣

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5-Pillar Friday: February 22, 2019

Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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MINDSET

MINDSET >>> I just love using the #CuriosityMindset! It's such a powerful way to create an upward spiral. Whenever you become aware that you're feeling discomfort, resistance, worry, unhappiness, restlessness, overwhelmed or guilt, give yourself the time and space to create a constructive, empowering QUESTION about your situation. Questions that start with HOW and WHERE are a great place to start! How did this feeling arise? Where did it come from? How can you shift it? Where can you look for applicable resources?

#TheLifeDelicious curriculum shares 7 different mindset shifts to transform the way you think, act and LIVE:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Challenge Mindset⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Connection Mindset ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Curiosity Mindset ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Good-Enough Mindset ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Growth Mindset ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Positivity Mindset ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Recovery Mindset⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀

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NUTRITION

NUTRITION >>> Tonight's dessert was inspired by the DELICIOUS baked stuffed apples at our @oakbaybeachhotel wellness weekend dinner! ⁣
⁣
I cored the apples, placed them in a roasting dish with a 1/4 inch of water in the bottom, stuffed them with a mixture of chopped walnuts, oats, raisins and ground flax seasoned with cinnamon, nutmeg and cloves, and then roasted them at 350F for an hour. SO GOOD! ⁣

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MOVEMENT

MOVEMENT >>> RAWR!! #TLDalumni Dr. Michele Foster shares her take on fitness, food and the #GoodEnoughMindset! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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“…this year, I decided to do something different. Instead of setting specific goals, I’m focusing on a more basic approach, day by day, asking myself “will this [insert food/activity/extra-curricular etc] bring me joy?” In much the same way that Marie Kondo has inspired many to de-clutter their homes using this approach, it seems fitting that we can apply a similar principle in life–simplification! ⁣I have identified some of the things that are most important in my life, and am focusing my time and attention on those things. Of course, there are always those resident physician obligations–exams, call, or grand rounds presentations to name a few–which may not always bring us joy. ⁣I am learning to take a more positive outlook to this, by remembering that practicing medicine is a privilege and yes, there are more than a few hurdles to jump over before we have earned that privilege. ⁣So this year, why not try banishing the all-or-nothing mentality? Sure, I may not have made it to my 6 a.m. spin class, but rather than being self-critical for the rest of the day, I’ll take the stairs, and stop worrying about it! And when I get home, I will probably watch Netflix, and may even indulge in a glass of wine, guilt-free.” ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Read the rest of Dr. Foster’s post, “New Year, New Mentality”, here: https://para-ab.ca/residentphysicianblog/ ⁣⠀⠀

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CONNECTION

CONNECTION >>> Every wonderful box checked over the weekend:⁣

✅ Time to myself⁣

✅ Time with our little family⁣

✅ Time in nature⁣
⁣

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SLEEP

SLEEP >>> A word on #AMrituals + BARRIERS: if you want to be successful at achieving your dreams, you must become proficient at both⁣⁣ removing barriers that stand in the way of practicing positive, constructive habits AND⁣⁣ creating barriers that stand in the way of your negative, destructive habits.

My #AMrituals have been a little off kilter lately! It’s been tough to stick to a regular routine because Bronwyn is not sticking to a regular sleep schedule (tsk, tsk). However, I’m doing the best I can by breaking and making barriers:⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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BREAKING: what to wear? too loud to get organized? put everything out in a tidy pile the night before!

MAKING: absolutely no food, drink or screens after 9pm so I can get the best sleep possible.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Practicing #AMrituals sets me up for a day of self-care success, which allows me to sleep better at night, and on goes the upward spiral! ⁣⠀⠀⠀⠀

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5-Pillar Friday: February 1, 2019

Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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CONNECTION

CONNECTION >>> It’s so important to know exactly what we put on and in our bodies, and using local, natural ingredients deepens our connection to the environment and to ourselves. For me, the act of massaging beautiful, nourishing products into my skin is glorious self-care! My husband may or may not tease me about the number of steps I require to get ready for bed, but DANG does it feel good to GLOW from being clean and moisturized! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m so grateful to @beautythroughbalance for providing our @OakBayBeachHotel Wellness Weekend participants with goody bags featuring their incredible natural skin care products, made with Pacific seaweed and Canadian glacial clay, to enhance our seaside spa and mineral bath experience. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can find @beautythroughbalance products at the @OakBayBeachHotel’s Boathouse Spa and many more retailers throughout BC – visit www.beautythroughbalance.ca/spa-locator/ to find one nearest you.

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NUTRITION

NUTRITION >>> Mr. Barr’s super cool aunt – violist-turned-farmer Aartje den Boer – is featured in @EdibleOttawa! At #PicklePatchFarm, she’s been “raising Tamworth pigs alongside organic, pasture-raised turkeys, chickens (and eggs) and lambs, since moving to Dalkeith, in North Glengarry Township, from Toronto in 1990.” ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Read more at www.edibleottawa.ediblecommunities.com/eat/pickle-patch-farm and check out www.picklepatchfarm.com⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I eat minimal, mindful meat and make a point to visit, or at least do my research, on each farmer I buy from. I wish #PicklePatchFarm shipped to Vancouver! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next best: @meatme.ca, where I purchase most of my meat, including @blueskymeats pork [check out my feature on this fabulous farm – formerly #urbandigsfarm – for @montecristo_mag: https://montecristomagazine.com/magazine/winter-2014/urban-digs-farm]

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MINDSET

MINDSET >>> At last weekend’s @sophiawealthacademy, Juno Award winning singer/songwriter @SusanAglukark moved us with her incredible story and songs. So many gems! I especially loved this: “Your choices put you in the company of your people.” YES! I must’ve made some good choices, because I’m in the company of some SOLID humans.⁣
⁣
As I’ve revised the #TheLifeDelicious curriculum and prepare for my first retreat since becoming a mother at the @OakBayBeachHotel this weekend, I’m thinking about the #ConnectionMindset in particular, and the powerful impact – good or bad – of who’s in our circle. ⁣
⁣
I’m an outgoing-introvert, lone-wolf kind of gal but this motherhood thing has really made it clear that it REALLY DOES take a village. Asking for and accepting help is a little uncomfortable for me. It’s one of my new and urgent spiritual assignments 😊⁣
⁣
Thank you, a thousand times thank you, to everyone in my village, my tribe, my circle. MY PEOPLE! I love you, my people. ⁣
⁣

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MOVEMENT

MOVEMENT >>> I call this workout the super duper glute booster! Incline treadmill intervals PLUS single leg squats!! Warm up is super important. Form is exquisitely important. Don’t go harder/faster than you can maintain perfect form.

1. TREADMILL
Minutes 1-3: begin walking at a very slow pace, do 10 backward shoulder circles, 10 backward right arm circles, 10 backward left arm circles, then walk at a slow pace and increase incline to 2.5, after a minute increase your speed to a medium pace.
Minute 4: guess at a pace where you can keep perfect form at a max incline of 15 (I do about 3.5), and increase incline to 5
Minutes 5-6: maintain pace and increase incline to 10, then 15
Minute 7: reduce pace to slow and reduce incline to 2.5
Minute 8: resume pace (~3.5) and increase incline to 5
Minutes 9-10: maintain pace and increase incline to 10, then 15
Minute 11: reduce pace to slow and reduce incline to 2.5
Minutes 12-14: resume pace (~3.5) and increase incline to 5, then 10, then 15
Minute 15: reduce pace to very slow and reduce incline to 0 for at least 1 minute or until recovered.

2. FLOOR
Stand with feet hip distance apart
Get into perfect alignment: feet engaged and grounded, pelvic bowl neutral, chest proud, shoulders broad, gaze at horizon line
Slowly lift right foot off ground behind you, steady your balance, then squat down with total control and squeeze glutes and thrust hips to rise up. Repeat as many times as you can do it WELL. Repeat on the other leg. Keep alternating until you’ve done 2-4 sets per side.

3. ADMIRE YOUR BACKSIDE! Nice work. Now, time to stretch!

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SLEEP

SLEEP >>> What does my hotel #sleephygiene checklist include?⁣

✅ Blackout blinds⁣

✅ Cool but not cold⁣

✅ Super cozy big bed⁣

✅ Option to choose minimal light in bathroom at bedtime⁣

✅ Light from electronics/doorway is easy to unplug or cover⁣

✅ Perfect blend of white noise plus insulation from neighbours’ noise ⁣

Can’t wait to check in to the @OakBayBeachHotel for our Wellness Weekend today!! I’ll let you know how it goes 😊 ⁣

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5-Pillar Friday: January 25, 2019

Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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MINDSET

MINDSET >>> Toddler determination is so inspiring!! There is only persistence until success, with no understanding of failure. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Last week, for the first time, Bronwyn walked out of our condo on her own two feet! She went down the hall, into the elevator, out of the building, down the street to pick up lunch, and all the way home again, without holding my hand once! One day she was crawling everywhere – taking a few wobbly steps here and there – and the next day nothing but bipedalism. GO GIRL!!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Last month, Mr. Barr and I were having a similar conversation about persistence until success. If you knew that all you had to do was put in the work and you’d succeed, what would you do? What could you do?⁣⠀⠀
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When you combine the #ChallengeMindset, #CuriosityMindset and #GrowthMindset – 3 of #TheLifeDelicious’ 7 mindset shifts – it’s truly incredible what you can achieve. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For the last 15 years we’ve been keeping a DREAM BOOK. Every NYE we fill a page of the book, alternating lines, with our dreams for the year ahead. This past NYE we read through more than a dozen entries and were blown away by how many dreams had been realized – which has given us even more determination and fuel to persist in 2019.⁣

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MOVEMENT

MOVEMENT >>> Bronwyn’s @ospreypacks #childcarrier was such an amazing gift, thank you Grandma & Grandpa Roscoe!! We have been on so many awesome nature adventures with it (here we are in Chilliwack earlier this month) plus I use it around town to do errands, doing squats during red lights! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Because “exercise” time is so much more limited as a new parent, I am trying to fit in movement wherever, whenever I can, and when I can make life more physically challenging (like carrying around a 25lb toddler and filling her carrier’s storage compartment with groceries and dog food), I do!⁣

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CONNECTION

CONNECTION >>> Self-care = Relationship-care! When you fill your battery, it charges all your relationships with positive energy. Whether it’s your lover, BFF or sister, grab a partner to take advantage of our awesome double occupancy deal at the @OakBayBeachHotel Wellness Weekend, February 1-3, 2019!

⁣PHOTO by Tegan in Victoria for @Flytographer.⁣

⁣We’re so excited Flytographer will be onsite to capture beautiful photos of participants at our retreat! There’s science behind seeing yourself in a positive light: having beautiful photos of transformative experiences can boost your self-trust, self-image and intrinsic motivation. ⁣

⁣@Flytographer – created by #TLDalumni Nicole Smith! – is an online marketplace that connects travellers with local photographers in 250 cities worldwide for fun, candid photoshoots. An "Ingenious Travel Hack" says Oprah.com! "The Future of Travel Photography" says Conde Nast Traveler! ⁣

⁣

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NUTRITION

NUTRITION >>> So true! It’s got to be right for YOU! Gather all the practical, research-based advice you can, then make it yours. ⁣

@DesireeNielsenRD’s book, Un-Junk Your Diet: How to Shop, Cook, and Eat to Fight Inflammation and Feel Better Forever, is full of such advice!⁣

⁣>>> Learn how to create menu plans and get your nervous system ready to support optimal absorption and elimination (glamorous, I know!) at the @OakBayBeachHotel Wellness Weekend, Feb 1-3, 2019! ⁣

⁣I will walk you through The Life Delicious’ complete curriculum, so you can support yourself by creating healthy habits across 5 pillars of wellness: Mindset, Movement, Nutrition, Sleep, and Connection.⁣

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SLEEP

SLEEP >>> Mr. Barr says I need a lantern to go with my new flannel nightgown and calls me “Catherine with an E”⁣ 🤣

I agree that it’s very old fashioned and very not sexy but it’s so cozy and gets me into an old-fashioned mindset when I’m winding down at night: dim lights, device-free, connecting with my people (and dog) eye-to-eye, reflecting on my day and setting intentions for the next one. ⁣

⁣Plus, it unbuttons to my navel so it’s perfect for nursing little B, and it has pockets! SO GOOD. ⁣

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5-Pillar Friday: January 18, 2019

Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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NUTRITION

NUTRITION >>> Monday Reset! I generally apply the #RatioRule to the whole week: Monday to Friday is 70%, Saturday/Sunday is 30%. ⁣⁣
⁣⁣
You may recall my Christmas Day post on WINE and #TheLifeDelicious’ Ratio Rule for Mind-Body-Spirit Nutrition? My number is 70/30 – 70% of the time I eat "clean" for mind and body fuel, and 30% of the time I eat "indulgent" for spirit fuel. ⁣⁣
⁣⁣
We spent the weekend with our dear good friends who are very fit and very disciplined with their diet. I indulged in lots of heart-pumping walks carrying 35lbs of baby and gear in the backpack BUT ALSO a delicious array of desserts, wine and salty snacks 😋 so I am extra-motivated to get back to healthier eating today. ⁣⁣
⁣⁣
Something that really helps me stick to it is making a weekly menu plan! ⁣⁣
⁣⁣
From that plan I make a grocery list, order online at SPUD.ca, and then invest the time to chop, wash and prep everything for the week ahead when it arrives at my door. Then all I have to do is assemble everything! ⁣⁣
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Easy(ish)! But seriously, the time and money invested in good food is so worth it because of the way it makes you feel mentally and physically. ⁣⁣

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CONNECTION

CONNECTION >>> I just love this photo I took of farmer Ken Singh for @montecristomagazine! Such an incredible experience travelling to Phoenix, Arizona’s eastern communities of Scottsdale, Mesa, Gilbert, and Queen Creek, and getting to know the amazing farming and culinary scenes there! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Travelling, an important part of connection, builds planet stewardship and a sense of global community. I get so itchy for it!! Do you?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Read my story "Scottsdale: The plot thickens" here: http://montecristomagazine.com/magazine/spring-2016/scottsdale

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MOVEMENT

MOVEMENT >>> My 5 favourite off-leash walks in Vancouver! It’s so important for Charlie dog to have a daily off-leash romp but I’m not one for standing around the dog park – I want to get a workout too! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These are my top 5 picks in Vancouver:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣1. Wreck Beach, pictured (October 1 to February 28): The stairs! The sand! The scenery! So much fun to run and play! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣2. Pacific Spirit Regional Park: #ForestBathing at its best. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣3. Spanish Banks: I like to start at far west, at the dog beach, and head east so that if we feel like walking further (you can go for hours along the seawall, to Locarno Beach, Jericho Beach, Kits beach, Granville Island, etc) Charlie dog is nice and tired when it’s time to put him on-leash at the end of the off-leash area.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣4. Charleson Park: A walking path for humans, a huge field for canines, and a secret waterfall!⠀⠀⠀⠀⠀⠀⠀⠀
⁣5. Devonian Harbour Park: Same deal as Spanish Banks – there’s an off-leash area you can walk through on your way around Stanley Park’s gloriously gorgeous seawall. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For more: https://vancouver.ca/parks-recreation-culture/dog-off-leash-areas.aspx

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MINDSET

MINDSET >>> We know you’ll want to capture this memory so we’re thrilled @Flytographer is offering a pop-up to participants at the @OakBayBeachHotel Wellness Weekend in February!⁣
⁣
There’s science behind seeing yourself in a positive light: having beautiful photos of transformative experiences can boost your self-trust, self-image and intrinsic motivation. ⁣
⁣
Flytographer – created by #TLDalumni Nicole Smith! – is an online marketplace that connects travellers with local photographers in 250 cities worldwide for fun, candid photoshoots. An "Ingenious Travel Hack" says Oprah.com! "The Future of Travel Photography" says Conde Nast Traveler! For travellers who value experiences rather than things, it's the perfect souvenir that provides keepsake memories of a vacation for decades to come. ⁣
⁣
This is my ONLY retreat in 2019, and we’re pulling out all the stops! There are only 8 days left to register – January 25 is the cut off – and we’re almost 80% full! ⁣
⁣
Join us February 1-3 for a memorable weekend and get inspired to prioritize YOU! Call @OakBayBeachHotel’s in-house reservations at 1-250-598-4556 to register.

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SLEEP

SLEEP >>> If you’ve ever had trouble falling asleep or staying asleep, you know the kind of suffering @doctorclaudia is talking about in her @TED talk, “What would happen if you didn't sleep?”! ⁣

⁣“How can sleep deprivation cause such immense suffering?” she asks. “Scientists think the answer lies with the accumulation of waste products in the brain. During our waking hours, our cells are busy using up our day's energy sources, which get broken down into various byproducts. [As] waste products build up in the brain, and if they're not cleared away, they collectively overload the brain and are thought to lead to the many negative symptoms of sleep deprivation. So, what's happening in our brain when we sleep to prevent this? Scientists found something called the glymphatic system, a clean-up mechanism that removes this buildup and is much more active when we're asleep. It works by using cerebrospinal fluid to flush away toxic byproducts that accumulate between cells. Lymphatic vessels, which serve as pathways for immune cells, have recently been discovered in the brain, and they may also play a role in clearing out the brain's daily waste products.”⁣⁣

VIDEO: https://www.ted.com/talks/claudia_aguirre_what_would_happen_if_you_didn_t_sleep

⁣For more on the #glymphaticsystem, check out Jeff Iliff’s #TEDtalk, “One more reason to get a good night's sleep”: https://www.ted.com/talks/jeff_iliff_one_more_reason_to_get_a_good_night_s_sleep

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5-Pillar Friday: January 11, 2019

Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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CONNECTION

CONNECTION >>> ALWAYS & FOREVER!! BFFs since grade 7. Grateful for this beautiful, brilliant, kind, generous, inspiring, wonderful woman every day since. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To have someone you adore who knows you, accepts you, loves you and shares so many similar interests is such a gift. And even though we live far apart and only see each other every so often, it’s always as though no time has passed.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To be seen and heard – to be witnessed – in your joy and in your agony, is important no matter what you’re going through; in fact, research suggests it’s VITAL to your wellbeing and longevity.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Having a #tribe who can understand what you’re going through makes you feel happier, less alone, and more confident.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As #positivepsychology researcher @ShawnAchor says in #TheHappinessAdvantage, “When we have a community of people we can count on we multiply our emotional, intellectual, and physical resources. We bounce back from setbacks faster, accomplish more, and feel a greater sense of purpose. When we make a positive social connection, the pleasure-inducing hormone oxytocin is released into our bloodstream, immediately reducing anxiety and improving concentration and focus. Each social connection also bolsters our cardiovascular, neuroendocrine, and immune systems, so that the more connections we make over time, the better we function.”⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Thank you for the visit @michelefoster, my oxytocin overfloweth!!⁣⠀⠀

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MINDSET

MINDSET >>> Want a competitive advantage in 2019? Start a #gratitudejournal! @ariannahuffington, @tonyrobbins and @oprah all use gratitude as a strategy for success, says a recent @CNBC article.

And in his excellent new book #BigPotential, @ShawnAchor says, “In #TheHappinessAdvantage, I describe research that proves that when the brain is positive, productivity improves by 31% and sales by 37%. Creativity triples, and revenues can triple as well. And in a subsequent @harvard_Business_Review article that was based on a decade of research, I concluded that ‘the greatest competitive advantage in the modern economy is a positive and engaged brain.’” ⁣⠀

If you don’t like the idea of having to get a journal and write things down, try what I do with my husband (who refuses to journal) in-person, and my BFF (who lives far away) via text. I call it 5THINGS – we just share 5 things back and forth that we’re grateful for, which is double-feel-good-fun!⠀⠀⠀

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MOVEMENT

MOVEMENT >>> Just when you finally get into a routine, life throws you a curveball! My latest curveball was very very bad food poisoning. I had had nearly a whole week of early-morning workouts and then – BAM – out of commission for a few days. Finally back at it!! ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It used to take me a long time to get back on the wagon after I fell off. A force at rest (me) can be a tough one to overcome! Your intentions and beliefs make a huge difference here. Our brains can be very black or white. If you’re of the mindset that you “have” to do something for so long, so many days per week, and then you don’t… it can result in ALL-OR-NOTHING THINKING. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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i.e. if you don’t do it all, you don’t do it at all. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A brilliant tool I like to use in these circumstances is the CURIOSITY MINDSET, one of The Life Delicious curriculum’s 7 mindset shifts.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re struggling to begin or maintain a fitness routine (or any healthy habit!), ask yourself the following 3 questions: ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1️⃣ What can I do to make it easier to start again? (For me, it’s getting organized the night before by putting my workout clothes at the foot of the bed, and having my shoes, keys and water bottle ready to go at the door.) ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2️⃣ What’s the minimum amount of time it will take to have a significant benefit? (5 minutes. Heck, 1 minute is better than nothing! Stay tuned for a post on my ONE-MINUTE ENERGIZER!) ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3️⃣ How will I feel AFTER I’ve finished the workout? (For me, it’s always always always: strong, proud, creative, kind, patient, inspired, energized, focused.) ⁣⠀⠀⠀⠀

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SLEEP

SLEEP >>> 3 words for your bedroom in 2019: declutter, disconnect & download. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you want to sleep better? Follow these 3 steps once the sun sets!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1️⃣ DECLUTTER: physical clutter = mental clutter, and that’s the last thing you need before bed! Mental calm > Mental clutter, so it’s worth investing a few minutes in tidying up your bedroom before bedtime. I’m not saying that what’s INSIDE these bins is tidy, but it’s out of sight and therefore out of mind. Anyone watching Marie Kondo’s new Netflix show? I think she would take it to the next level, but agree 😁⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ ⁣DISCONNECT: break free from your devices! Turn them off (or at least do-not-disturb mode) and get them out of your room! We have a designated docking station in the living room that they’re banished to from dinnertime until after breakfast. Sound extreme? Mr. Barr would agree Find a timeframe that works for you!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3️⃣ DOWNLOAD: brimming with ideas when you should be counting sheep? Keep a “capture book” and pen by your bed so you can capture ideas and errands, and not worry they’ll be lost in the ether.⁣⠀⠀⠀⠀⠀⠀

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NUTRITION

NUTRITION >>> I am so into shaved cabbage right now!! Last night we had a one-dish roast with shaved red cabbage, red onions, garlic, fingerling potatoes and chicken from Yarrow Meadows, and this morning we had breakfast tacos with shaved red cabbage, refried beans, pickled jalapenos, Wicked Chili Salsa, and scrambled eggs from Rabbit River Farms (ingredients via SPUD.ca).⁣

⁣Cabbage is a superfood! Here’s what nutrition guru Dr. Michael Greger of @nutrition_facts_org has to say about this kick-ass cruciferous vegetable:⁣

“Cabbage, along with other vegetables from the cruciferous family, may be among the best foods for cancer prevention and survival, particularly prostate and breast cancer. It is uniquely rich in glucosinolates and high in antioxidants. Cruciferous vegetables also contain a phytonutrient that boosts immune function by stimulating the Ah receptor in our intestines. The bile-binding properties of cabbage are enhanced by steaming. On the other hand, the cabbage enzymes that produce sulforaphane – which may protect our brain, eyesight, and help us defend ourselves against free radicals and cancer – are deactivated by cooking.”⁣

⁣Want local, organic groceries delivered right to your door? Use promo code CRVAN-ROSCAF to get $20 off your 1st www.SPUD.ca purchase of $50.⁣

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5-Pillar Friday: January 4, 2019

Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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NUTRITION

NUTRITION >>> We’re so lucky to grow vegetables in the winter here in BC – check out my rainbow chard still going strong! ⁣
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When it comes to diet, instead of thinking about what I “shouldn’t” have (nutrient-sparse foods, like junk foods, sugary foods, processed foods), I like to focus on consuming what I SHOULD have (nutrient-dense foods, like chard) to make me feel GOOD – mentally and physically.⁣
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A guideline I love to try and check off every day is Dr. Greger’s Daily Dozen @nutrition_facts_org:⁣
1. Greens⁣
2. Beans ⁣
3. Berries ⁣
4. Fruits⁣
5. Cruciferous vegetables ⁣
6. Vegetables⁣
7. Flaxseed (ground)⁣
8. Nuts⁣
9. Grains⁣
10. Spices⁣
11. Water⁣
12. Exercise⁣
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When your #MINDSET is focused on adding “good” foods instead of removing “bad” foods, it adds a positive spin to things that makes it much easier to eat in a healthy way that supports mind, body and spirit.⁣

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CONNECTION

CONNECTION >>> In 2019, Charlie dog resolves to spend more time at the beach, swimming in the ocean, naked! Ditto. ⁣
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Here’s to making tons of time to enjoy every type of #oceanbathing, #forestbathing, and #naturebathing this year! ⁣
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The benefits of NATURE CONNECTION are myriad, significantly boosting every facet of wellness – from mental health, to physical fitness, to improved sleep and even making better dietary choices. ⁣
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FUN FACTS:⁣
✅ spending an hour outside every morning, bathed in natural light, can help you sleep better at night!⁣
✅ mindfully walking through a forest (even an urban park!) can reduce stress and produce feelings of calm!⁣
✅ exercising outside (yoga, running, strength training) significantly multiplies the benefits to your mental-physical health and fitness! ⁣

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MINDSET

MINDSET >>> Ha so true, right?! As you create (or recommit to) healthy habits this January, remind yourself it often won't feel easy or fun... but if it's good for you, you should probably do it anyway!!⁣
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As a new parent, one of my biggest current struggles is MY bedtime. After little B goes to bed at 7pm and I finally have some time with Mr. Barr, the child in me says, "wine! snacks! TV!", while the parent in me says, "no food or drink! no screens! wind down! go to bed early!" ⁣
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In 2019, I intend to heed my inner parent more often 😝⁣
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In her video, "The hard truth about making your dreams come true", @melrobbinslive says, "You're never ever ever ever ever going to feel like doing the things you need to do in order to have what you want. You're always going to need to push yourself. You're always going to need to parent yourself. There's a tremendous amount of liberation that comes when you accept the fact that you're always going to need to give yourself a push."⁣
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Watch the video here: https://www.youtube.com/watch?v=JoQEY2sIMTg⁣
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MOVEMENT

MOVEMENT >>> #TBT to the good old days of Mom&Baby yoga with @lalupavia at @sempervivayoga!! I did prenatal yoga throughout my pregnancy and kept on going when I had Bronwyn, until she started crawling – I took this photo at our last class when she was about 6 months old. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are pregnant or a new mama, you MUST check out these classes!! They are so amazing and supportive. The community is incredible. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It doesn’t matter if you just lay on your mat or nurse your baby the whole class. It’s a very special space and time to connect – with your baby, with your mind-body-spirit, with other moms, and with the wise and wonderful Teresa (and her fabulous colleagues). ⁣⠀⠀⠀⠀⠀⠀

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SLEEP

SLEEP >>> RANT! One of my greatest pet peeves is #lightpollution, especially in hotel rooms! Why go to all the trouble of installing fantastic blackout blinds and lovely cozy beds and linens, but... wah wah wah, have sleep-disrupting bright lights everywhere?! ⁣⁣

This particular offender was quite awful: light switch OUTSIDE the bathroom AND a glass panel bathroom door. 🤦‍♀️ ⁣⁣

After checking into a hotel, the second thing I always do (the first is put out the do-not-disturb sign) is unplug or cover every gadget emitting light – the tv, alarm clock, thermostat, etc – and make sure the curtains have a tight seal (a couple of hair clips will do the trick if the curtains don’t overlap) and no light is pouring in from under the door (a rolled up bath towel works!).⁣⁣

Light – especially blue light – gives your brain the message it’s NOT time for bed, so melatonin production suffers and so does your sleep if you get into bed in a room with tons of light pollution. ⁣⁣

If you want to improve the quality of your sleep, become a ruthless exterminator of light pollution!⁣⁣

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5-Pillar Friday: December 28, 2018

Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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MOVEMENT

MOVEMENT >>> Well, this is good news! A recent BBC article says, “Physical and mental exercise has been found to be beneficial for our brains, but scientists have now found it could also improve the learning ability of our children.” ⁣

Another excellent reason to MOVE (especially if you plan on becoming a parent)! ⁣This was me at 31 weeks pregnant with Bronwyn 😊

https://www.bbc.com/news/health-43659340

#epigenetics #epigeneticinheritance⁣

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NUTRITION

NUTRITION >>> Does wine have a place in wellness? I think it can! As I moved from a personal training career (where wine was largely discouraged) in my 20s to a freelance writing career focused on food, drink and travel (where wine was always encouraged) in my 30s, I tried to find a sweet spot between those two worlds, where I could feel vibrant and healthy without feeling deprived. ⁣⁣

I arrived at my sweet spot as a wellness educator when I founded #TheLifeDelicious, and one of its principles: the Ratio Rule for Mind-Body-Spirit Nutrition.⁣⁣

Amazing nutrition is absolutely essential to mental wellbeing and physical health, but I felt deprived all the time – and like a total failure – when I tried to eat "perfectly". Even the 80/20 rule was a bit of a stretch for this food-obsessed gal.⁣⁣

So I created the 70/30 rule! 70-percent of the time I eat "clean" for mind and body fuel, and 30-percent of the time I eat "indulgent" for spirit fuel (like this delish $25 CabMerlot from @evolvecellars). ⁣⁣

This MINDSET has allowed me to joyfully consume a nutrient-dense diet most of the time, but some of the time treat myself to what I crave in a way that elevates me, instead of depletes me. ⁣⁣

What's a ratio that YOU can embrace during the holidays to feel indulgent, yet nourished, vibrant and disciplined?⁣⁣

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CONNECTION

CONNECTION >>> Happy 48th Anniversary Mom & Dad!! Thanks for falling in love, getting married, having kids, and being amazing parents, so I could do the same.

LOVE YOU!!! ❤️#GOTEAM⁣ 👊🏼

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MINDSET

MINDSET >>> Do you really need to buy more stuff? It probably won’t make you happier, it definitely won’t make you richer, and it likely will end up in a landfill (*Mother Nature wags finger at you* #ohnoyoudidnt).⁣

Embrace the JOY in having LESS, and get into the #MinimalistMindset with these great resources:⁣

* VIDEO: Only have what you LOVE, Marie Kondo explains Spark Joy

* BOOK: The Minimalist Home: A Room-by-Room Guide to a Decluttered, Refocused Life

* MOVIE: Minimalism trailer

* ARTICLE: These Are The 6 Types of Minimalists. Which One Are You?

* TRAILER: Tidying Up with Marie Kondo (Netflix) ⁣

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SLEEP

SLEEP >>> Got #PMrituals? Try these tips to help you wind down in the evening, so once your head hits the pillow you can fall asleep, stay asleep and wake up feeling refreshed.⁣

✅ DISCONNECT: ⁣

🌛Bring back office hours – be un-contactable outside your mandatory hours by putting up your virtual CLOSED sign via #DoNotDisturb mode

⁣🌛Dock your phone out of sight so you’re not tempted to check in

🌛Turn off all screens – phones, laptops, e-readers, TV (because they emit stimulating blue light) – 1-2hrs before bedtime (if that’s a stretch, start with 15min!)⁣

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✅ WIND DOWN: ⁣

🌛Ban late-night difficult conversations

⁣🌛Engage in relaxing activities like puzzles, journaling, reading and orgasm(s) ⁣

⁣🌛Download your worries and errands onto paper (so they’re not running through your brain)⁣

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✅ DARK: ⁣

🌛Take your cue at sunset and dim your lights

🌛If you MUST look at screens, reduce brightness and use a #bluelightfilter⁣

⁣🌛Invest in blackout blinds for your bedroom

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5-Pillar Friday: December 21, 2018

Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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MINDSET

MINDSET >>> Believing it’s going to be okay is a self-fulfilling prophecy. This is my message to you 😊 ⁣

But seriously. Shifting your mindset – the way you think – really does impact the way your life unfolds. ⁣

#TheLifeDelicious curriculum shares 7 different mindset shifts to transform the way you think, act and LIVE:⁣

1. Challenge mindset⁣

2. Connection mindset ⁣

3. Curiosity mindset ⁣

4. Good-enough mindset ⁣

5. Growth mindset ⁣

6. Positivity mindset ⁣

7. Recovery mindset⁣

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CONNECTION

CONNECTION >>> Oooh so good! Have you been to @miraj_hammam_spa? It’s one of our favourite spas in BC and we had an amazing date there last weekend!⁣

Felt so good to invest in connecting as a couple, relaxing, and being pampered! ⁣

All treatments include a private steam room (Hammam) and exfoliation (Gommage) on a Jerusalem gold marble slab with black Moroccan soap, then a full-body massage with lavender oil, then private robed relaxation time in the Sultana Lounge nestled into velvet beds with silk cushions, sipping tea and eating cake. Amazing, right?!⁣

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NUTRITION

NUTRITION >>> So simple and delicious! Barley with chickpeas, cannellini beans, tapenade and kale! I can’t bear the thought of a cold salad on a wintery day so I’ve been making a lot of warm salads like this one lately. Grains, beans, greens and some kind of seasoning: BOOM.⁣

I just finished reading “The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection” by John F. Cryan, Scott C. Anderson, and Ted Dinan, and was reminded how important fibre is to feed our good gut bacteria! ⁣

Want local, organic groceries delivered right to your door? Use promo code CRVAN-ROSCAF to get $20 off your 1st @SPUDdelivers purchase of $50.⁣

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SLEEP

SLEEP >>> Thank you Atira Women's Resource Society for having me speak to your incredible team about #sleephygiene at your staff wellness day this week!! We dug into what’s happening while you sleep, the costs of sleep loss (mood! memory! metabolism! mental health! performance!), 9 tips to help you sleep better, and my favourite part: 150 people sharing what tips they’re committing to practice!⁣

Want to help your team sleep better? My talk is ready to rock! Currently booking for February 2019 and onward. Email catherineroscoebarr@gmail.com with inquires.⁣

On another note, isn’t it ironic? Me, talking about the benefits of sleep while I am so sleep deprived! This is the funny/tragic thing about being both a wellness coach and a new mom.⁣

While I’m up-to-date on the latest research/insights on sleep, I’m not getting very much ACTUAL SLEEP. But putting this presentation together was a great reminder of all the little things that make a big difference to sleep QUALITY (even when quantity is suffering).⁣

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MOVEMENT

MOVEMENT >>> When your brain flourishes, your mind-body-spirit flourishes too! Physical activity – whether it’s exercise, housework, locomotion or sex (!) – triggers a cascade of feel-good brain chemistry that instantly boosts your mood to help you FLOURISH.⁣

If you find yourself feeling down during the holidays, crank up some music you love and DANCE! Or, get bundled up and get outside for a WALK! Do something, anything, that MOVES your body!⁣

Check out “Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution's Other Rules for Total Health and Well-being”, the latest from www.johnratey.com. ⁣

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5-Pillar Friday: December 14, 2018

Your weekly roundup of insights and tips from The Life Delicious’ 5 wellness pillars:

1. Mindset

2. Movement

3. Nutrition

4. Sleep

5. Connection

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The Life Delicious helps you create feel-good brain chemistry and hardwire healthy habits – by shifting the way you think, move, eat, sleep and connect – so you can lead a pleasurable and productive life.⁣

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MINDSET

MINDSET >>> Got barriers? Whether mental or physical, barriers keep you spinning your wheels, going nowhere despite your best intentions and deepest desires. ⁣
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You are not alone – we all experience this! It’s human nature to save energy, even if staying put (or stuck in bad habits) isn’t serving us.⁣
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I want to help you take consistent positive action because the alternative is painful. I know this on a very personal level! Helping you avoid pain and experience pleasure is why I created #TheLifeDelicious curriculum, and why I focus a large part of my energy on hosting retreats (NEXT UP: Feb 1-3, 2019 at the @OakBayBeachHotel). ⁣
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Using the power of #strategicrepetition, The Life Delicious’ 7 mindset shifts, and the genius of collective wisdom, we’ll look at your barriers from every angle so you can finally discover exactly what works best for you. ⁣
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A weekend away may seem extravagant but investing in both knowledge AND action will save you time and money. ⁣
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At our retreat, you will not only learn the absolute best habits to serve your life, you will understand how to remove the barriers that keep you stuck. ⁣

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SLEEP

SLEEP >>> Try these 3 simple tips to transform your bedroom into a sleep sanctuary, so you can fall asleep better, stay asleep better, and wake up feeling refreshed:⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Keep it COOL: crack a window, invest in light linens, ditch your pajamas and sleep naked⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Keep it CALM: clear the clutter, choose soothing décor, and ban work, electronics and difficult conversations ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Keep it PURPOSEFUL: dedicate your bedroom exclusively to sleeping, reading and sex (not necessarily in that order!)⁣⁣⠀⠀⠀⠀⠀⠀

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CONNECTION

CONNECTION >>> Awesome infographic from @lifehackerdotcom on the best air-cleaning indoor plants, according to @NASA! NASA’s research suggests that “indoor plants can scrub the air of cancer-causing volatile organic compounds like formaldehyde and benzene,” according to a recent @TIME article, “And the bigger and leafier the plant, the better.” Plus, “later research has found that soil microorganisms in potted plants also play a part in cleaning indoor air.” ⁣

While the article goes on to include expert opinion that questions the efficacy of houseplants’ ability to clean air in non-laboratory settings, it concludes with additional benefits: “Studies have shown plants can knock out stress by calming the sympathetic nervous system, and can also make people feel happier. More research shows spending time around nature has a positive effect on a person’s mood and energy levels.”⁣

Here’s my smart little B trying to water our peace lily and fern (after climbing onto the couch and up the bookshelf all by her strong little self!) with her water bottle after seeing me do the same with mine (it lets you water with a slow drizzle so the soil can absorb better, and you don’t have to buy a watering can – yay minimalism!).⁣

NOTE: keep them high up because many of these houseplants are poisonous to pets and children!!⁣

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NUTRITION

NUTRITION >>> Having an afternoon snack with high fibre and protein keeps our tummies full, our blood sugar steady – ditto our mood 😜 – until dinnertime.⁣

⁣Never in my life have I forgot to eat until I became a parent – or craved sweets as much (lack of sleep will do that to your appetite hormones!). I’m just doing my best to avoid the hangries and be the best me 😊⁣

⁣These vegan @indianlifefoods wraps are so good! Bronwyn agrees. I order a few from @spuddelivers every week (our faves are Kidney Beans & Brown Rice + Masala Chickpea & Wild Rice) for when we get snacky. ⁣

⁣Want local, organic groceries delivered right to your door? Use promo code CRVAN-ROSCAF to get $20 off your 1st @SPUDdelivers purchase of $50⁣.

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MOVEMENT

MOVEMENT >>> I’m a huge fan of short, sweet, at-home, minimal or zero equipment workouts. The less barriers (time, travel, tools), the more likely you are to do it!

Here’s a goodie from the TLD archives: just 12 minutes, 3 exercises and 2 pieces of equipment for this fun, functional full-body circuit workout: http://www.thelifedelicious.ca/the-life-delicious/2014/04/workout-wednesday-12-minute-circuit

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