Charlotte Singmin2013-05-23T12:13:51-04:00Charlotte Singminhttp://www.huffingtonpost.ca/author/index.php?author=charlotte-singminCopyright 2008, HuffingtonPost.com, Inc.HuffingtonPost Blogger Feed for Charlotte SingminGood old fashioned elbow grease.Five Ways to Spring Clean Your Lifetag:www.huffingtonpost.com,2013:/theblog//3.31596212013-04-26T12:51:36-04:002013-04-26T11:47:04-04:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/ 1. Cleanse your Body. Winter is the perfect time of year to find nourishment with hearty stews and soups, but as spring approaches why not adjust your menu plan to include lighter more seasonal fare. Frequenting local farmer's markets is a great way to discover the latest crops of fruits and veggies, and you can rest assured that your produce is chemical-free, and lovingly planted and harvested by local hands.
If you've been thinking of revamping your diet, the change in seasons can be a great opportunity to add more nutrient dense foods to your meals, giving you more energy and improving digestion and overall health. Why not make a commitment to removing one unhealthy item from your diet, and replace it with something nourishing. If you're in the market for a mealtime makeover, this could be the motivation you need to say goodbye to processed foods for example, and instead increase your intake of leafy greens. Modify a classic (and healthy!) pasta primavera by using lentil or quinoa pasta, and topping a rainbow of fresh veggies with a drizzle of heart healthy avocado oil, and a sprinkle of nutritional yeast. (Nutritional yeast is a good source of vitamin B12 and is often used to give vegan dishes a cheesy taste!)
2. Detox with Yoga. Despite our best intentions, holiday celebrations and dreary weather can sometimes lead us to overindulge during the winter season. Springtime is a great excuse to detoxify and cleanse the body, not only by what we ingest, but also with yoga. Yoga is the perfect antidote to a sluggish body yearning to feel lighter and more agile. Try a flowing vinyasa sequence to get the blood moving, improving circulation, and increasing energy. Add in a few twists (imagine wringing out the organs to release toxins in the same way you would wring out a wash cloth) and voila, you're on your way to a revived state of health. Remember to drink lots of water before and after you practice; staying hydrated is crucial for eliminating toxins from your body.
3. De-Clutter your Mind. How many of us have suffered restless nights as our minds swirl with a variety of worries and distractions? Put an end to unnerving inner chatter, and make spring your time to rid yourself of mental clutter. Next time you feel stress building, quietly take some deep cleansing breaths. Focus on love and gratitude, and allow yourself to let go of the little things. If you're having trouble sleeping or winding down, take this seasonally inspired opportunity to set up a new bedtime ritual. Power down half an hour before bed, and set aside some time to meditate or stretch. Centre yourself before you slide under the covers, and wake up invigorated, with a clear mind, ready to take on the day! To maintain a state of calm and tranquillity, practice yoga and meditation regularly, and truly appreciate the vibrancy of this change in season.
4. Get organized and envision success. Do you find yourself randomly setting intimidating goals that seem impossible to achieve? Why not aspire towards less daunting short time goals that will ultimately lead you closer to one long-term reward. Perhaps you'd like to run a marathon, but always seem to lose motivation when it comes time to sign up. Try setting five springtime goals that will inspire you to register for the event. You could join a running club, find a running buddy, buy new running shoes, get a pedometer, and start walking to work. Achieving each one of these strategic steps will give you the confidence and commitment you need to do bigger and better things. For added inspiration make a goal list, and check each accomplishment off as you go, helping you keep your eye on the prize!
5. Focus on mutually beneficial relationships. If you're feeling overextended and under-appreciated, it could be time to re evaluate your relationships. As we say goodbye to winter, make a conscious decision to spend less time with "energy vampires," and put more effort into interacting with people who motivate and inspire you. In a relationship rut? Remember, "Like attracts like"; focus less on how you perceive other people, and more on self-improvement. Be aware of how you designate your time; although generosity is commendable, too many responsibilities and activities can become overwhelming, and lead to feeling burned out. Make a promise to yourself to make your own needs a priority, and learn when to say no. You'll find yourself much better able to help others, if you first take the time to help yourself. This spring commit to caring for your own mental, physical and emotional well-being, and look forward to many productive, passionate and healthy seasons to come.
]]>In Defence of Strollers on the TTCtag:www.huffingtonpost.com,2013:/theblog//3.25531232013-01-26T07:52:48-05:002013-03-28T05:12:01-04:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/
Imagine if this stroller limit were to pass, what kind of Pandora's box would we be opening, what "inconvenience" would be next? People in wheelchairs, or on crutches? Women carrying numerous grocery bags? Men with armfuls of packages? Students with backpacks and projects in hand? Larger persons? Pregnant women?
I have been following the online comments on this issue, and am appalled at the lack of compassion and ignorance displayed by those supporting a restriction. Until I began reading the articles online I had never heard of an SUV stroller (apparently mine is considered as such) and had no idea there was such an outcry for them to be banned. Sure I've had my share of dirty looks (seriously who gives a baby a dirty look?!) riding the TTC with my bulky buggy, but I am deeply saddened that we have even allowed the "issue" to get this far.
Amongst the haters it seems to be popular opinion that the "SUV" strollers are statement pieces, accessories if you will. Well I hate to rain on this judgemental parade, but my stroller happens to be a whole lot more than the latest watch, handbag, or pair of shoes. Sure it could be considered attractive, but last time I checked style wasn't a crime against society. But looks aside, I made the choice of this stroller based on several practical points. (And as most parents will agree, when you become a mom, style takes a back seat to practical, safe and convenient, so even the very idea that I would push my little guy around in something only because it makes a fashion statement is ridiculous.) I researched diligently for months, and after dissecting every design and model available from $40 collapsible Wal-Mart buggies to $1,600 "luxury" strollers I chose mine based on several key criteria.
1. Safety: Baby sits high in the stroller so he is not at exhaust fume level. Baby is also protected from the elements because of the height of the seat (or bassinet) and thanks to the hood and rain cover.
2. Durability: Babies are expensive and I don't want to have to replace my stroller due to wear and tear. The model I chose is well made, and well warrantied.
3. Compactness/Efficiency: My stroller frame comes apart from the seat which means I can alternate car seat and baby seat when necessary. The frame folds up neatly which (most of the time!) I can do with one hand. The wheels are rugged enough to push through snow and ice (not an easy feat but nonetheless a great cardio workout!) and the mesh basket is deep enough to hold my groceries and accessible enough to get them in there in the first place.
4. Money saving features: The stroller came with a baby seat and a bassinet; for the first three months baby slept in said bassinet beside the bed, which saved buying a cradle.
So, is my stroller an accessory? It most definitely is not. As a new mom it is quite possibly one of the most necessary things I own. Do I fill it with abandon and expect other passengers to haul it onto the bus for me as one online commenter wrote? Not the case. I fill it with what I feel baby and I will need on our journey, and I literally hope and pray that there will be someone kind enough to help me on board. I worry about how I will get onto the streetcar if there's no one to help, and in rush hour I'll generally avoid the attempt all together.
But when there's no other option I've humbly asked for help and been embarrassed for the trouble, but quite simply I ask out of necessity, because I can't lift baby and stroller by myself, and so am left relying on the kindness of strangers.
But regardless of whether or not help is offered, moms, dads, grandparents, any caregivers with stroller-aged children have just as much right to travel by TTC vehicles as our non child-toting co-riders. Are we really that disconnected as a city that we are allowing what amounts to no more than an inconvenience to become a debated issue? Aren't there more substantial issues we could be debating (ahem, building a better subway or having more buses running?!), more serious concerns to our well-being that we could be policing? If we put as much effort into helping out those around us as we seem to be doing in condemning those inconveniencing us, trust me, we could do great things in this fair city of ours.
A couple of weeks ago I tried to board the streetcar with my stroller at about 9 a.m. on a Sunday morning. The car was virtually empty and I politely asked the driver if he could help me. Without even looking my way or offering an explanation, he told me no. Now I imagine his unwillingness to help had something to do with insurance or company policy, and by no means was it his professional duty to help me, but since when do we refuse assistance without so much as acknowledging the person asking? I have helped haul numerous strollers (and shopping carts, and suitcases) up subway stairs and onto buses without a second thought, and thank goodness I see others around me doing the same. But what worries me is when we stare straight ahead, tuned out to human interaction, ignoring, or worse resenting anyone whose needs might infringe upon our own.
I think the issue we need to highlight right now is what kind of a city we are becoming when parents and children or anyone among us for that matter are discriminated against. Shame on us. It's time we took responsibility for the state of our world, and started making positive changes in the way we interact with each other.
Let's start right here at home, in our beautiful community. Let's make it our collective mission as Torontonians to practice random acts of kindness and see where it gets us. Next time you see a stroller taking up space on the streetcar think with kindness, and act with compassion. Put yourself in mom or dad's shoes and consider their great responsibility to raise their little ones to be good and kind so that they might one day build a better world for all of us. We can all play our part, by smiling instead of scowling, moving aside with graciousness instead of anger, getting up and helping, instead of sitting in invisible ignorance. If we all take responsibility for our world, our city, our community, we can all take comfort knowing that we're making a difference, a change for the better, one kind thought or act at a time.]]>Five Tips for a Healthy and Stress-Free Holidaytag:www.huffingtonpost.com,2012:/theblog//3.22341432012-12-04T12:31:36-05:002013-02-03T05:12:01-05:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/1. Get Organized. Avoid unnecessary stress by responding promptly to holiday invitations, and map out your social commitments to avoid double or triple booking your time. Remember, you don't have to accept every invitation you receive, but you do need to make sure you're not overextending yourself. Organization is also imperative when it comes to finances; scrambling to cross everyone off your holiday gift list often results in overspending. Create, and stick to a budget, by making a list of people you plan to buy for, and figuring out in advance what you can afford to spend.
2. Take Time Out to Recharge. Book a massage, take a restorative yoga class, bake cookies with the kids... it doesn't matter what activity you choose, just make sure it's something that you find relaxing. At this time of year in particular, it's important to nurture your own spirit, and give back to yourself. Schedule in the things that keep you healthy and grounded as you would the rest of your holiday commitments. When you see "yoga class at 2 p.m." on your calendar after "holiday brunch," you'll be more likely to honour your intention to go.
3. Remember to Eat. Sounds simple right? But rushing to get all the extra errands done can often mean skipping meals to shop. Poor nutrition can lead to a weakened immune system, which in turn can leave us vulnerable to winter colds and flus. Make your health a priority over the holidays, by packing protein bars in your purse or briefcase, and stocking the car with nutritious snacks to ensure you can stay nourished in between meals, or on the run. In a hurry at home? Focus on balanced meals that take minimal time to prepare, like smoothies or protein shakes.
4. But Don't Overindulge. Holiday parties are notorious for delicious finger foods and glamorous cocktails; try to partake in moderation. It's important to enjoy life's little luxuries, but an imbalance of treats and sweets can lead to excessive weight gain, and feeling lethargic. Look for crudités or hors d'oeuvres that are fruit and veggie- or protein-based, without heavy creams or sauces. Try eating a healthy snack prior to the party to be less tempted by the trays of goodies! If you enjoy a glass of holiday cheer, make sure to drink responsibly, and in moderation. Mix soda with wine to make a low cal spritzer, and stay hydrated with a glass of water after alcohol.
5. Meditate. It's common to feel overwhelmed by holiday pressures and commitments, but it's crucial to find productive ways to alleviate stress, as left untreated, it can be a gateway to many illnesses. To prevent or reduce stress, try to find time in your day to meditate on the things in your life that make you happy; take time out to be grateful. Even though the season can sometimes be frenzied, try to find calm amidst the chaos. If you have a yoga and/or meditation practice already, do your best to continue to set aside time for it. If you've always thought about taking up yoga or meditation, there really is no time like the present. Keep in mind that meditation can be as simple as taking a walk in nature, or soaking in a warm bath; just allow your mind to quiet, and breathe in the true joy of the holidays.
]]>A Very Vegan Thanksgivingtag:www.huffingtonpost.com,2012:/theblog//3.19442472012-10-08T07:22:09-04:002012-12-08T05:12:01-05:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/
With this newfound awareness as my guide, I considered alternatives to the traditions I had been raised on. My passion for yoga held an increasing influence over me both on and off my mat, and I began to feel strongly about following a vegetarian diet. One of the founding principles of yoga is Ahimsa, or non-violence, and eating meat suddenly seemed at odds with the lifestyle I was choosing.
On paper my path seemed clear: teach yoga and embody the yogic principles, ahimsa included. In reality, altering my way of thinking and abandoning my diet was not going to happen overnight. Turkey dinner at Christmas and at Thanksgiving was one of the final carnivorous traditions I held on to, before considering myself vegetarian. I could avoid meat all year it seemed, but on these particular holidays I gave in and celebrated "turkey day" with the rest of my friends and family.
It wasn't until a few years ago that I was finally able to stick to my convictions and enjoy the holidays without eating meat. I started by politely refusing the main dish, instead heaping my plate with sides. Becoming a little more comfortable with my new lifestyle choices, but not quite satisfied by a plate of peas and root vegetables, I began pre-making my own holiday meals.
I perfected a casserole of hearty mushrooms, roasted with fresh herbs and vegan gravy. The mushrooms satisfied my taste for something substantial, and made for a more than adequate replacement for the traditional turkey. Respectfully alerting my host in advance, I brought my little dish with me when I was invited to festive gatherings at the homes of friends and family.
This year I plan to try something new and start my own tradition. I'm calling it A Very Vegan Thanksgiving, and I'm inviting my friends and family to give thanks and celebrate with vegetarian fare. I'll be serving a variety of roasted veggies, steamed greens, mushroom gravy and savory baked tofu, with gorgeous, gluten free, vegan pumpkin pie for dessert.
After we eat, I'll be taking my baby boy to visit our local farm. Seeing the animals up close reminds me why I made the choice to follow a vegetarian diet, and sharing that experience with my son reminds me of the true meaning of the approaching holidays: thankfulness, gratitude and joy.]]>Eight Ways to Make Your Yoga Practice Sticktag:www.huffingtonpost.com,2012:/theblog//3.19065642012-09-24T08:47:01-04:002012-11-24T05:12:01-05:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/ 1. Be Prepared. Roll up some stretchy clothes, and put them at the bottom of your bag. If the urge to take a class on the way home from work strikes, you'll have everything you need on hand. Since yoga is practiced barefoot, no need for shoes, and studios will rent or lend mats.
2. Think Local. Choose yoga classes that are offered in your neighbourhood, or within a reasonable distance from your work or home. If your class is easy to get to, you'll likely find yourself attending more often. Visiting smaller studios close by, is a great way to support your local yoga community.
3. Get Your Money's Worth. Buy a membership or an unlimited pass. Either way, the more classes you attend, the lower the cost per class. Or buy a multi-studio pass that offers one class at participating studios for a low flat fee.
4. Stay Home. Too cold outside to trek to class? Pop in a yoga DVD, or visit an online yoga site, and enjoy your practice from the comfort of your living room. Experience different teachers, and different styles of yoga, pj's optional!
5. Two's Company. Need a little friendly motivation? Make a yoga date! When someone else is counting on you to show up, you'll be less likely to skip class. Yoga is not just about asana (physical poses); diet is also important, so plan to have dinner at a vegetarian restaurant, or lunch at a juice bar afterward. Eat healthily and get in some quality time with a friend!
6. Or Enjoy some Alone Time. For some of us solitude is hard to come by; let yoga be your opportunity to quietly unwind. Spend some time on your mat getting to know yourself. Save the socializing, and take classes solo, let your body instinctively decide which styles to try. Whether you're recharging with restorative yoga, or challenging your self with a dynamic flow, either way make it your choice and indulge in some well deserved "me" time.
7. Get Organized. To enjoy the benefits of yoga, you need to make your yoga practice a priority. Schedule your classes the same way you would any other important activity; write them on your calendar, or program them into your phone. Account for travel time, and commit to coming to class.
8. Flexible Fridays. Set aside at least one day a week for yoga. It doesn't matter whether you practice before work, or on the weekend, at home or in a studio. Once your practice becomes part of your weekly routine, making time for yoga becomes less of an effort. Practice regularly and enjoy the lifelong benefits that yoga has to offer.]]>Five Tips For Going Gluten-Freetag:www.huffingtonpost.com,2012:/theblog//3.18549602012-09-04T17:55:49-04:002012-11-04T05:12:01-05:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/ 1. Know your options. It used to be that eliminating gluten from your diet meant no more cereal, pasta or breads. These days, there are plenty of tasty gluten free options to choose from. Rice, corn or quinoa pastas are just as simple to prepare as traditional pasta, and are often more nutritious. Quinoa pasta is particularly healthy; it's a great source of protein. Breads can be made with a variety of flours; bean, chickpea, potato and coconut to name a few. Try cereals made with puffed rice or corn, or a chia or quinoa based hot cereal instead of oatmeal. Sometimes the gluten is less obvious, like the wheat content in soya sauce. Keep the flavour and lose the allergen by substituting a gluten free tamari.
2. Visit the grocery store. Many grocery stores now group gluten-free products into their own shelf or aisle for quick and easy shopping. Gluten-free products are often clearly labeled in full, or with a GF for short. Check the freezer section, as several brands of gluten free breads, waffles, and pizza crusts need to be kept frozen. Familiarize yourself with companies that specialize in being allergen-free; as you become aware of the alternatives, buying gluten-free becomes easier.
3. Do your research. There are plenty of blogs and websites out there with a gluten-free focus. Do a little reading, and try out recipes that appeal to you. Begin to build a repertoire of gluten-free dishes. Discover what works for you and what doesn't; sometimes gluten-free ingredients can be a little more challenging to cook with. Experiment with new dishes, and discover new favourite foods. Going gluten-free can be fun!
4. Be social. Deciding to eat gluten-free doesn't mean you can't enjoy dinner out with friends; it just requires a little extra effort before you choose your destination. Call the restaurant in advance and ask if they can make gluten-free substitutions; many will. Invite friends to discover specialty restaurants or gluten-free menus with you, or have a dinner party to share your new favourite recipes.
5. Get to know your neighbourhood. Next time you're picking up coffee, ask for gluten-free goodies and make a mental note of which places serve them. Learn the best places for take out gluten-free pizza, or the grocery store that stocks gluten-free burger buns. Frequent businesses that make it a priority to offer allergen-free options and in doing so support your community and your own commitment to your health.]]>A Beginner's Guide to Yogatag:www.huffingtonpost.com,2012:/theblog//3.17514642012-08-08T00:00:02-04:002012-10-07T05:12:03-04:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/
1. No shoes required. Expect to practice yoga barefoot. Not only is yoga done without shoes, but if you're attending class at a studio, it is generally asked that participants leave their shoes in a designated area, usually near the entrance. This not only helps keep things hygienic and clean, but is also a sign of respect. Performance-wise, bare feet grip to your yoga mat more easily than shoes, helping you to balance and move more skillfully from pose to pose.
2. You'll need a mat. One of the great things about practicing yoga is that you don't need an expensive arsenal of equipment. In general, yoga is done on a sticky mat, which can cost you as little as $15, although like most products on the market, there are more expensive versions available. If you care to have your mat made from organic recycled materials, or of a professional grade from a well-known manufacturer, expect to pay anywhere from $30 to $100+. But if you are just starting out, or if cost is your deciding factor, a $15 mat will do you just fine. Also, most yoga studios will either lend or rent yoga mats for a dollar or two.
3. Dress for success. To practice yoga you'll need some comfortable, stretchy, reasonably form fitting clothing, which will stay in place while allowing you the freedom to move. You are going to be bending a fair bit, and an oversized T-shirt billowing in your face as you attempt to touch your toes can be an unwelcome distraction. The yoga clothing industry is big business, but you don't need a wardrobe full of flashy outfits to practice. Having said that, there are several good reasons to invest in quality yoga gear. If you find yourself practicing frequently, you might want clothes that hold up better in the wash, are more functionally designed, or are made of more breathable fabric. But if you are just starting out, or want to keep it simple, a combination of somewhat fitted, athletic shorts or pants, and a similarly constructed top is all you'll need.
4. Say what? Expect to hear terms and descriptions you might not understand. It is very common for yoga to be taught in English with the poses called out in Sanskrit. Don't be put off if you can only make out half of what your yoga teacher is saying; the more you practice, the more comfortable you'll get with the new terminology. Class usually ends with the word "namaste" which is a salutation, acknowledging that we are all one with each other, and the universe as a whole.
5. Move like Jagger. Celebs endorsing yoga is nothing new; even Mick Jagger swears it keeps him youthful at 68. When you come to your fist yoga class, expect to move your body in different and potentially unfamiliar ways. For example, most of us bend forward many times during the day, but we rarely bend from side to side. This motion of bending laterally is a big part of a typical yoga practice and will help to stretch the side body as well as the muscles between the ribs. Inversions, where the body is literally inverted or upside down, refresh and cleanse the blood, and can be at times both calming and invigorating.
6. Patience is a virtue. Stepping on to your mat for the first time, be patient with yourself, as your learn to move and breath with deep awareness. Have fun and enjoy the challenges, but at the same time respect your body's limits. With a consistent practice you'll notice subtle improvements in your flexibility, which translate into dramatic improvements to your health and wellbeing.
]]>Five Simple Ways to Eat Like a Vegetariantag:www.huffingtonpost.com,2012:/theblog//3.16959382012-07-24T07:48:56-04:002012-09-23T05:12:09-04:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/
1. Meatless Mondays.
Pick one day a week and make it meatless! Plan in advance by choosing vegetarian recipes and buying the necessary ingredients. Don't expect to overhaul your eating habits in an instant. One day at a time, once a week, is the perfect way to experiment with vegetarian meal options. You'll be surprised at how easy it is to establish a meat-free day as part of your schedule.
2. Know Your Options.
It's crucial to get enough nutrients, regardless of which type of diet you choose to follow, and there are plenty of ways to eat balanced, nutritious meals without eating meat. People are most often concerned with how to get enough protein in their diet, when considering going veggie. Tofu is a versatile way to pack in your protein, as it can be seasoned and served in a variety of dishes. Other veggie protein sources include beans, peas, lentils, nuts and seeds. Quinoa is one of my favourite sources of protein; my kitchen is full of quinoa pastas, cookies and breads. Concerned about getting the rest of your nutrients? Don't be! Properly balanced vegetarian meals contain all the nutrients you need.
3. Liquid Lunch.
For a fast and tasty vegetarian meal, choose a plant based protein powder and make a delicious smoothie. Toss a handful of fruits or veggies in the blender, add some almond milk or juice, a scoop of your favourite protein powder, and blend your way to balanced eating. Some brands even offer a "shake and go" type product where you literally just add water.
4. Be Creative.
When you're planning vegetarian meals, sometimes it helps to think outside the box. Who says a burger has to be made of beef? Make your own mushroom burgers by marinating a couple of good-sized portobello caps in olive oil and garlic, and then grilling them on the BBQ. Mushrooms are great as a main, as they can be quite substantial and absorb flavour well. At your next holiday dinner try roasting a dish of assorted mushrooms with fresh herbs and vegetarian gravy. Serve in place of traditional turkey or ham, and enjoy the rich juicy textures and flavours of your mushroom entrée with seasonal sides.
5. Practice makes perfect.
Learning to eat and cook vegetarian meals can be similar to learning a new language; it takes time to think veggie! Don't get discouraged if it takes a while to get comfortable with a new way of doing things. Slowly incorporate a few vegetarian dishes into your regular rotation and familiarize yourself with vegetarian ingredients. Take a cooking class, buy a recipe book, browse online. When you find something you like stick with it, and when you feel more confidant begin to make variations. But most of all have fun knowing that choosing a vegetarian meal option not only benefits your health but the health of the planet!
]]>Easy (and Quick) Ways to Get Healthytag:www.huffingtonpost.com,2012:/theblog//3.16381262012-06-29T13:31:26-04:002012-08-29T05:12:05-04:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/1. Fill your plate with fresh fruits and veggies. Eat as many colours as you can, and eat as many veggies as you like. Visit Farmer's markets, and experiment with seasonal goodies. Blend your greens for a nutrient-packed smoothie, or puree your root veggies to make a comforting soup. Add sliced pear to a summer salad, and berries to your morning cereal. Avocado, tomato, cilantro and a squeeze of lemon come together in a minute for homemade guacamole, which is full of healthy fats.
2. Use cookbooks and online recipe sites to plan your meals for the week, and buy the necessary ingredients in your weekly trip to the grocery store. Try to avoid random purchases, instead keeping your kitchen and cupboards stocked with items that can be easily put together to form tasty, quick meals.
3. Prep your dinner in advance. Chop some leafy greens in the morning and place them in the refrigerator with a bowl of marinated tofu, sundried tomatoes, and sprouts. After work, pop a cup of brown rice in a rice cooker, lightly sauté the greens and tofu, top with sprouts and tomatoes, and voila; a delicious rice bowl with a minimum of effort.
4. Have healthy snacks on hand. Relaxing in front of the TV or curling up on the sofa with a good book always seems better with a yummy snack. Avoid packing on empty calories at night, by having healthy treats readily available. Chill a bowl of carrot or celery sticks in the fridge, and enjoy them with some protein-rich hummus. A handful of dried fruits and nuts can satisfy a sweet craving, and apple slices with almond butter offer a tasty, nutritious crunch.
5. Fill a water bottle and hydrate constantly. Drinking plenty of water improves digestion and helps to eliminate toxins. Make it easy to remember to drink water, by filling a reusable bottle in the morning, and carrying it around with you all day. Keep it within arm's reach, and refill continuously!
6. Walk whenever and wherever you can. Take the stairs, or walk to the grocery store and back with your shopping. You don't have to skimp on exercise just because you can't make it to the gym. Give yourself a little extra time in the morning to walk to work, and enjoy those moments to yourself to mentally prepare for your day.
7. Take a stretch break and improve your flexibility. Even if you can't make it to a yoga class, you can easily do a couple of stretches at your desk. Typing on a keyboard all day can result in hunching forward, causing tension in the shoulders and neck. Sit evenly on your chair with your spine long and take a moment to roll the shoulders back and forth and to gently drop the head from side to side. Use the arms of the chair to come into a gentle seated twist, lengthening up through the crown of the head, opening the chest as you softly twist to the side. Take deep, even breaths throughout, calming the mind and invigorating the body.
]]>Yoga Mama: Why I Love Prenatal Yogatag:www.huffingtonpost.com,2012:/theblog//3.13457652012-03-19T12:19:44-04:002012-05-19T05:12:01-04:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/
In most 200-hour yoga instructor certification programs, a portion of the curriculum is dedicated to prenatal yoga. As such, I had some knowledge of modifying my regular yoga classes to suit pregnant women. It was not until I had the opportunity to complete my specialized prenatal yoga training, and take other intensive courses of prenatal yoga study, that I began to realize how wonderful and important a prenatal yoga practice is for women during their pregnancy.
The great thing about yoga is that since there are so many variations of the practice, there is something for everyone, no matter where they are in their lives. I have seen my own personal practice fluctuate between adventurous and powerful to meditative and therapeutic, quite often in the same week! Prenatal yoga has become a new and welcome addition to my repertoire. Before having the opportunity to study prenatal yoga in depth, I assumed I would continue a modified version of my regular yoga practice during my pregnancy, omitting the poses I knew to be unsuitable and taking the appropriate precautions. Although I have enjoyed non-prenatal classes over the past eight months or so, it is prenatal yoga that has become my focus. I can truly say that my own experience of what I believe to be a joyful pregnancy has been largely due to this shift.
Prenatal yoga not only provides moms with the tools to move through the physical and emotional changes of pregnancy, but it can also help them to prepare them for labour and the birth of their babies.
Just as in a regular yoga practice, breath is very important. Although most types of advanced pranayama (breathwork) are unsuitable for pregnant women, being able to control and focus on the breath is particularly helpful throughout the entire experience.
Deep breathing helps with relaxation, which is useful at this time, as pregnancy can bring with it new stresses as well as new joys. A combination of breathwork and guided relaxation techniques are a medically-supported alternative for pain management during labour and birth. These techniques can be taught and practiced in a prenatal yoga session.
Prenatal yoga teaches women to feel capable and powerful, as it strengthens the body through various poses and stretches. Focus is often on strengthening the lower body through squatting (sometimes holding a squat for up to a minute, the average length of a contraction!), and other strong poses like Warriors. The core is safely targeted, as well as the upper body. While lower body strength will be necessary for the labour and birth, upper body strength will be needed post-delivery for picking up and carrying baby!
Moms will learn deep stretches to soothe the body as it compensates for a growing belly. Shoulders will be softened and relaxed, lower backs massaged and released. A lot of emphasis is placed on opening up the hips and strengthening the pelvic floor. A prenatal yoga class will spend significantly more time on these areas than you might typically find in a regular yoga session.
Prenatal yoga also teaches baby awareness. Especially for women having their first baby, the concept of being pregnant can be a difficult adjustment. In a prenatal yoga class, moms are directed to communicate with their babies, to share breath and movement with them. It is a beautiful time to bond!
Practicing prenatal yoga throughout the course of pregnancy empowers women as they approach their births and labours. It teaches them to trust in their body's natural abilities and to know that they are strong enough to birth their babies.
]]>How to Practice Yoga Safelytag:www.huffingtonpost.com,2012:/theblog//3.12614782012-02-11T10:55:41-05:002012-04-12T05:12:01-04:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/
It's important to recognize that yoga is different from a lot of other forms of exercise. Yoga steers away from the "No pain no gain" mentality. Yoga shouldn't hurt. This doesn't mean your muscles aren't going to feel the effects of a challenging practice, but pain should never be the objective. If something doesn't feel right, you should stop. In yoga we learn to listen to our bodies, to be aware as we practice.
There are many ways to safely modify your yoga practice to avoid injury or simply overdoing it. If you are coming into any type of forward fold, whether seated or standing, you need to be aware of how your back is feeling. If you're holding onto tension in your back, then you'll want to modify your pose by bending the knees. This modification relieves pressure from the lower back and allows you to move safely into the pose. If you are sitting down and folding over while your legs are extended, not only can you bend your legs, but you can also raise yourself up by sitting on a folded blanket or a sturdy pillow. Either or both of these adjustments will help to protect your back. Of course, if your back pain is intense, then you'll most likely want to avoid forward and backbends altogether until you start to feel better. In my opinion, when practicing yoga it is always better to err on the side of caution. There is nothing to be gained by pushing yourself to the point of injury. There are no prizes in yoga, no finish lines... so take your time and enjoy your journey!
In order to practice yoga safely, it is important to come to your mat well hydrated. This is especially relevant for any type of hot yoga and also for pre-natal yoga. Prepare your body by drinking plenty of water before you practice. During your session, sip water when needed and make sure to drink water once you are done. Drinking water after you practice encourages the detoxification process.
Pregnant women practicing yoga are encouraged to drink whenever they need to, even to eat in class if necessary! Otherwise, it is preferable to avoid eating a couple of hours prior to practicing yoga.
Something light and easily digestible is the most suitable pre-yoga meal, as a full stomach is going to make twisting and front lying poses particularly uncomfortable. I suggest people have a protein shake or a similarly light meal a couple hours before class and then eat healthfully once they are done.
Although yoga is incredibly healing and helps to strengthen the immune system, there are times when rest is preferable to coming to class. If you are already sick with a flu, it is important to strengthen your body before returning to class, not to mention to avoid infecting your classmates!
If I have a bad cold, I tend to avoid a more strenuous yoga practice so I can focus my energy on recovering. I might, however, practice some gentle restorative yoga. Restorative yoga uses props such as blocks, blankets and bolsters to support the body in various poses, encouraging deep, healing relaxation. Meditation and some breath work techniques are also a gentle way to encourage the body to heal. Only once I feel strong enough do I return back to my regular physical practice. Again there is no rush in yoga; it is so important to take your time. Rushing, being distracted, and moving without awareness can all lead to injury both on and off the yoga mat.
A healthy and safe yoga practice is not about perfecting the physical poses. It is instead about breathing, moving with awareness and proper alignment, and listening to your body's cues and signals. Of course, there is nothing wrong with challenging yourself; it's fun to try new things and to see how far we can move into a new or maybe a more familiar pose. At the same time we need to acknowledge and accept our bodies' limitations. It is important to recognize that these limitations are always changing and as such our practice might vary from day to day, or week to week. We might wake up one day a little tighter than the day before and instead of forcing ourselves into the same deep backbend we practiced yesterday, it may be necessary to modify our practice to suit our body's needs today. Practicing responsibly can mean taking a gentle variation when the need arises. Sometimes the hardest part of yoga is being OK with taking things a little slower and letting go of the ego, the voice in our heads that tells us we always need to be better, to go further.
Yoga teaches us to be OK with wherever we are today, to be present in the moment and to practice with awareness. If we respect our bodies and nurture our minds, there is no reason why we can't safely enjoy a lifetime of yoga!
ALSO ON HUFFPOST: Yoga Journal's 21-Day Challenge
]]>In Defence of Yogatag:www.huffingtonpost.com,2012:/theblog//3.12381782012-01-30T16:57:07-05:002012-03-31T05:12:01-04:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/New York Times: "How Yoga Can Wreck Your Body."
Mr. Broad's article in the NY Times is sensationally titled and irresponsibly illustrated. In my opinion, yoga is no more dangerous than any other type of physical activity. If you are practicing without proper supervision or instruction, then, yes, you might get hurt. If you are ignoring your body's signals and pushing yourself beyond your limits, then, yes, you might sustain injury. I would imagine that this common sense approach applies to any sport or physical activity, not only to yoga. The pictures that accompany the article are ridiculous and serve only as an example of what not to do. I find it strange that Mr. Broad attempts to present a serious problem, but finds it appropriate to illustrate his point with pictures that make a mockery of his subject.
It seems he is somewhat confused when it comes to what constitutes yoga. His example of a yoga professional pushing herself to injury during a photo shoot is more an example of someone modeling poses rather than practising yoga. I myself have practiced yoga for more than a decade in various countries, cities and classes and have yet to encounter a teacher who has been so badly injured by his own practice that he has taken to his back to teach his class. I am not discounting the sincerity of Mr. Broad and Mr. Black's examples and anecdotes, but I think it is important to clarify that these are more likely exceptions than the norm.
As far as the physical practice of yoga is concerned, properly instructed students will be encouraged to take things at their own pace and to rest and hydrate when needed. As a student, if your instructor is pressuring you to move into poses that are too advanced or if you feel under-supervised, then you need to choose a different teacher or class. I would agree that some instructors are less qualified than others, but that does not mean that the practice of yoga as a whole is unsafe. In any profession, it is possible to encounter under-qualified individuals, not only in the field of yoga.
To state that yoga is dangerous because of the risks of the physical poses is only addressing one area of the practice. Yoga is so much more than asana or physical poses. Much of yoga is about letting go of ego and self-judgment. Yoga teaches us to be OK with wherever our practice finds us in that moment, to accept ourselves instead of criticizing what we think are our shortcomings. Yoga instructs us to let go of the outcome of poses and focus instead on being present, to breathe and move with awareness. If we pay attention as we practice yoga, we are much less likely to suffer injury. In my opinion, these yogic lessons not only teach us how to practice safely, but also how to live happy and healthy lives. How many times do accidents happen every day simply because we are distracted? If we stop focusing on the finish line and on the outcome of everything we do, we might take more time to live with awareness and enjoy each moment along the way.
I am saddened to think that this article might discourage people from discovering the joy and healing that a regular yoga practice can provide. Restorative yoga uses deep relaxation techniques to harness the body's natural healing abilities. Prenatal yoga helps alleviate the aches and pains of an ever-changing pregnant body while mentally and physically preparing a mom for birth. Mr. Broad makes no mention of these or other types of yoga. I am not sure how he can justify such sweeping generalizations about the practice of yoga without discussing the many pieces that make up the whole.
The article also seems to ignore one of the most important and healing aspects of yoga, which is pranayama or breath work. Most simply put, in yoga we are taught to breathe. Ever heard the phrase "take a deep breath" when you find yourself in a challenging situation? It may seem simple, but this is a yogic technique. Breathing deeply calms the nervous system, and reduces the fight-or-flight responses that the body produces in situations of stress. Since stress is a leading cause of illness these days, learning to manage our stress is far from harmful. Safely reducing stress may in fact save our lives, or at least improve the quality of the lives we lead.
As a yoga instructor and yoga therapist, I have had the privilege of using my training to help cancer patients manage their pain. One of the first things I do is teach them how to breathe. I have seen firsthand how yoga has helped these people manage their stress and their pain and, in some cases, even to help them recover. I am sure they would be of a significantly different opinion to Mr. Broad when it comes to the safety and suitability of yoga.
A basic yoga class should be suitable for anyone who is interested in improving their quality of life. Mr. Broad should be ashamed of discouraging people from doing something to improve their health. I am not sure why he has made such an effort to discredit a practice that helps and heals people all over the world. Choose to practice yoga with care and awareness and you may safely enjoy the many benefits that a healthy yogic lifestyle has to offer.
]]>Allergic to Wheat and Dairy? Try These Tasty Alternatives!tag:www.huffingtonpost.com,2011:/theblog//3.11232692011-12-03T14:16:43-05:002012-02-02T05:12:01-05:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/
Ten years ago, when I was first diagnosed, I had to do without a lot of my favourite foods. Thankfully, today that is no longer the case.
People who live with food allergies now have plenty of options, several of which can actually be healthier than the original.
There are plenty of readily available alternatives to dairy, although it is important when replacing dairy to make sure your diet contains other calcium rich foods.
Calcium is found in green, leafy vegetables like spinach and kale, and in tofu, nuts and seeds. Vitamin D promotes calcium absorption, so make sure to get plenty of sunshine!
Many dairy-free products are also fortified to provide essential nutritional requirements.
Almond milk is naturally high in calcium and is of a good consistency for cereals and blended beverages.
Soy and rice milks are other popular alternatives to traditional cow's milk; however, soy can be chemically processed and genetically modified, so try to find an organic non-GMO brand when possible.
Coconut milk is another delicious option and is high in iron, magnesium and vitamin C.
Most milk alternatives can also be found for other non-dairy food items like cheese and yogurt.
Some of these cheeses come pre-shredded for easy melting on pizzas and pastas, and yogurts are sometimes enriched with probiotics for healthy digestion.
Rice Dream makes a delicious dairy-free ice cream and comes in plenty of tasty flavours.
By definition, vegan products are dairy-free, so any grocery store or restaurant that caters to a vegan clientele will offer alternatives to dairy.
Most baked goods can be made without dairy and there are several companies who specialize in vegan desserts. Sweets from the Earth makes tasty vegan treats, which are also often free of other common allergens like gluten and nuts.
If you prefer cooking at home, try making your own dairy-free desserts. Vegan chocolate mousse substitutes avocado or tofu for milk or butter and tastes delicious!
If you are buying pre-packaged foods or baked goods and are gluten sensitive or intolerant, you will want to look for labels that specify the product is gluten-free.
Some companies are specializing in entirely gluten-free foods to meet the increasing need for allergy-friendly products. You may often find whole sections of your health food store or specialty supermarket dedicated to wheat and dairy alternatives.
If you are trying your hand at gluten-free baking you also have several options for non-traditional ingredients.
Most baked goods can be easily made without glutinous flours. Potato, rice, almond and chickpea flours are just some of the alternatives. There are even companies who have created their own signature blends of gluten-free flours. These flours are conveniently pre-packaged and perfectly proportioned for baking at home.
As the need for allergy-friendly menu items increases, some more traditional restaurants are responding with gluten free options.
Magic Oven Pizza in Toronto offers a gluten-free crust for their pizzas or gluten-free pasta. Several sushi restaurants offer gluten-free tamari sauce as an option to replace soy sauce. Fresh, a vegetarian Toronto eatery, has recently switched to a gluten-free tamari sauce, and now prints a gluten-free version of their main menu.
With all of these delicious and healthy alternatives to dairy and wheat, living with food allergies is easily manageable and, in fact, encourages us to eat with awareness.
By carefully reading the labels before we put food into our grocery carts or into our mouths, we can be confident that we are making the best decisions for our own health and well-being.]]>Yoga Mamatag:www.huffingtonpost.com,2011:/theblog//3.10752122011-11-09T09:00:57-05:002012-01-09T05:12:02-05:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/
And then the nausea hit.
And it hit hard, and not only in the morning, but also in the afternoon, evening and most intensely at night. And on top of the nausea came the exhaustion so severe that I needed to nap after simple activities such as making breakfast and answering emails, with the naps knocking me out for hours at a time!
My mostly vegan diet suddenly repulsed me. An avid juicer, I was unable to stomach my green goddess creations, barely able to look a carrot in the eye. In fact, food in general turned my stomach and I spent the next couple of weeks nibbling on bread and crackers sipping on water as if I had been struck with the flu.
Except it wasn't the flu; I was pregnant and I had no idea what I was in for!
Largely due to my over-consumption of starches, I was starting to feel puffy and bloated. Partly due to my overwhelming lack of energy and mostly due to fear and misinformation, I stopped teaching my yoga classes. I was miserable and stayed miserable for the next week or so. My doctor told me told me to enjoy every moment of my pregnancy and I wondered silently how I was supposed to enjoy the lingering nausea and epic exhaustion.
But self-indulgent misery can only be tolerated for so long and I woke up one morning determined to return to my former energetic and happy self, determined to enjoy every moment of my pregnancy!
The first thing I did was to begin teaching my classes again and keep up with my own yoga practice. After about a week of teaching and practising, I noticed a huge difference. I felt fit, I felt strong, and I felt happy.
The physical activity helped increase my appetite and I started eating a little more, enjoying soups and pastas with warm, tasty sauces. As I reminded my students to stay hydrated, I also reminded myself; I refilled my water bottle throughout the day. Slowly, I was nurturing myself back to health and I realized that at the same time, and most importantly, I was nurturing my baby.
I was already taking a good prenatal vitamin, but I began to really understand that over the next several months I was directly responsible for the health and development of my baby. I embraced the challenge and began thinking of ways to eat around the nausea.
My doctor told me not to worry about my sudden aversion to all things veggie; he told me instead to focus on fruits that I could enjoy. Letting go of the stress of trying to consume the perfect pregnancy diet allowed me to relax. I went to the grocery store and perused the produce isles in search of something that wouldn't turn my stomach. Strawberries and bananas seemed to do the trick, although I would come to realize that my tastes and food preferences would change almost weekly!
I began eating, teaching and practicing yoga with increased awareness. On the mat, I gave myself permission to move slowly if I needed to, to take breaks if and when I felt like it.
Being around my students and the amazing healing power of yoga inspired me to move to the next step; I signed up to become a certified prenatal yoga instructor. Little did I know I was about to change the course of my pregnancy for the better!
]]>5 Tips for Staying Healthy This Cold and Flu Seasontag:www.huffingtonpost.com,2011:/theblog//3.10681222011-11-03T09:07:08-04:002012-01-03T05:12:02-05:00Charlotte Singminhttp://www.huffingtonpost.com/charlotte-singmin/
This year, follow these five tips and increase your chances of staying sniffle-free:
1. Manage your stress.
Stress weakens the immune system making us susceptible to infection.
Don't let stress get the better of you; try meditation or yoga, both proven to reduce stress and anxiety.
Meditation can be as simple as taking a few minutes out of your morning to sit in quiet contemplation, or to take a walk in the park after your lunch. Slowing down and tuning in to yourself will help you to stay grounded, keeping your worries at bay.
Yoga reduces stress by calming our nervous systems. A regular practice also gives us the tools to productively handle challenging situations in our everyday lives. We practice with awareness and in turn we live with awareness, one breath at a time.
2. Do Yoga.
Yoga keeps us fit and strong which encourages a healthy immune system.
In yoga we practice many different asanas (poses) which all have several benefits. Chest-opening yoga poses are proven to strengthen the immune system and ward off illness. As a yoga instructor, I make sure to include several chest-opening asana in my classes, particularly at this time of year.
Restorative yoga, which uses props to support the body in various poses, is a wonderfully relaxing way to stay healthy. In restorative yoga we stay in the poses for a considerable amount of time (five to 15 minutes) to encourage deep relaxation. Once we enter into this state of deep relaxation, our body's natural healing processes are accessed and we are able to recover more quickly from a cold or boost our immunity, avoiding illness altogether.
3. Eat Healthy.
Eating a healthy, well-balanced diet is also crucial to maintaining a strong immune system. Try to eat a colourful assortment of fruits and veggies as well as whole grains and lean protein at every meal. Frequent your local farmers' market and enjoy in season produce while you support food workers in your neighbourhood!
Drink plenty of fluids to keep your body hydrated and to flush out toxins. Try to avoid white breads and pastas, which have been bleached and stripped of nutritional value. Stay away from additives, chemicals and processed foods. Junk food has no nutritional value and puts stress on your body as you attempt to process and eliminate theses unnecessary toxins.
4. Get plenty of Rest.
We need good quality sleep to recharge and re-energize. Aim for eight hours of uninterrupted rest per night.
Avoid keeping TVs and computers in the bedroom and create a peaceful environment to encourage deep sleep. Try to keep the room dark, and consider using an eye mask if your home is particularly bright. Turn off phones and other potentially interrupting devices.
Avoid stressful activities like watching the news right before bed. Instead take 20 minutes or half an hour before bedtime to calm down and unwind. Enjoy a warm cup of calming chamomile tea or sit in quiet meditation. Think of something in your life, which makes you feel grateful. Focus on the positive and breathe in gratitude as you prepare for a healing night's sleep.
5. Boost your Body.
Keep your immune system strong with supplements and tinctures available at your local health food stores.
During cold and flu season try echinacea as a preventative measure. Echinacea comes in several forms, most commonly drops and teas, and is a popular remedy against colds.
Oil of oregano also helps maintain a healthy immune system. It can be used as a preventative by taking several drops daily or as a curative by increasing the dosage for the duration of a cold of flu.
Zinc lozenges help sooth a sore throat, vitamin B12 helps boost energy and Vitamin C is well known to fight off colds.
Stay fit and healthy this winter by getting plenty of rest, reducing your stress, eating well and strengthening your immune system with supplements and yoga.