The Koru Connection

Up until now, we've talked about how detrimental stress can be on the body; however, low to moderate amounts of intermittent stress can actually be good for us! Have you ever heard of ‘hormesis’? Hormesis is the phenomenon whereby a beneficial effect results from low dose exposure to a stressor that would otherwise be harmful at higher amounts.... Ex. I recently covered in another post that a small amount of daily sun exposure is beneficial for vitamin D production; however, too much sun exposure can cause skin cancer. When done correctly, the act of exercising can fall into this category. Exercise induces a stress response within the body, that when performed intermittently and in reasonable amounts (ex. not spending hours in the gym everyday), can create a beneficial adaptive response within the cells and muscle tissue. This response allows the body to be better prepared to handle the stressor when it is encountered again. The caveat to all of this is that the body needs time between exercise sessions to recover, repair and allow for this adaptation to occur. So overexercising doesn’t fall under the category of hormesis, but rather under the category of chronic stress. This can have the opposite effect and can actually impede and reduce muscular growth. It’s kind of like the Goldilocks Principle: Too little exercise is bad for you Too much exercise is also bad for you (maybe even worse than too little exercise) So, just the right amount of exercise with adequate rest in between is where the benefits are at! Now you can understand where the saying ‘everything in moderation’ comes from

People often ask me what type of workout is best, and my answer is: the type of workout you avoid. It's human nature to avoid the things we find difficult and that push us out of our comfort zone. We tend to gravitate towards the things we are good at, even if they aren’t best serving us. Have you ever seen a super flexible person take a yin yoga class? Or a super muscular person that can barely bend over continue lifting weight? ... The fact is that the super flexible person would benefit more from strength training to stabilize their hypermobile joints and the super muscular person would benefit more from flexibility training to ensure that every part of the body is working together for optimal performance and reduced risk of injury. If it doesn’t challenge you, it won’t change you! So go on...take that first step outside of your comfort zone. I guarantee you will be one step closer to unfurling your potential and living your best life

Are you sitting down while you read this? Well, it's time to stand up! One of the main reasons many people have difficulty moving and suffer from stiffness, aches and pains is because we sit WAY too much.... When we sit, our hips are in constant flexion (think upper body vertical and thighs horizontal) which causes our hip flexors to become tense and tight. The longer we stay in this position, the harder it becomes to release the tension in order to activate the muscles in the back of the hip (primarily your glutes), which are responsible for hip extension (think kicking leg straight back behind you). Hip extension is what you need to stand up and start walking. Over time, this hip imbalance can cause the entire pelvis to tilt forward, which is known as an excessive anterior pelvic tilt. In this position, the muscles of the lower back (erector spinae) and the front of the hip (psoas, iliacus, rectus femoris) are shortened and tight, while the abdominals, hamstrings and glutes are lengthened and weak. This can lead to decreased mobility and pain in the back, hip, knees, ankles and feet. The solution? Move more and sit less! The rule of thumb is for every hour that you spend in hip flexion (think about the time you are sitting at work, driving, watching TV, and sleeping on your side with your legs up), spend one minute per side in hip extension! You can also foam roll and stretch the front of your hip, quads, inner thighs and lower back, as well as focus on strengthening your abdominals, obliques and glutes. Let's get started on a stretch and strengthening program that’s right for you!

Quality over quantity. You've probably heard that saying before, right? However, many people don’t think that way when it comes to fitness. ... People think they need to spend hours at the gym every day to see the results they are looking for, when in reality it really doesn’t take that much if you are moving mindfully and with intent. The extra time you save will be much better spent on the things we’ve already discussed to decrease your stress level and bring you into your parasympathetic ‘rest and digest’ mode, like meditation, breath work, stretching, sleep and meal prep. Interested in learning more about finding the minimum effective dose of exercise that will STILL allow you to reach your goals, yet FREE UP more time to focus on you? Send me a message to get started ASAP!

"Those who think they have no time for healthy eating, will sooner or later have to find time for illness." - Edward Stanley

Have you fallen into the fad diet cycle before? You feel unhappy with your lifestyle habits and/or physique You tell yourself ‘I’m going to lose weight’ You restrict yourself too much on your fad diet The diet fades out because it’s unsustainable... You put all the weight back on (and maybe even more) You repeat the cycle Unfortunately this can lead to: yo-yo dieting malnutrition unhealthy stress imbalanced hormones depressed mood eating disorders Examples of fad diets include: cabbage soup diet, grapefruit diet, Atkins, ketogenic, paleo and South Beach. A good rule of thumb when it comes to diets is...if it sounds too good to be true, it probably is! The fact is that nutrition isn’t a ‘one size fits all’ phenomenon. Everyone’s body is different and everyone’s body processes things differently. Some people genetically cannot metabolize fat as well so Atkins and keto won’t work well for them (that’s me!). Others have a sensitivity to foods that contain sulphur so the cabbage diet wouldn’t work for them, while the grapefruit diet can interfere with some medications so that’s not always a great choice either. Our individual genetics, microbiota (gut bacteria), health history, and living environment all play a role in determining what foods will best serve us. Finding what’s right for you will: Take time Take patience Require learning Require self-awareness But It will be sustainable You will develop new healthy habits And most importantly, it will provide the long term results you are trying to achieve DM me if you need help breaking the fad diet cycle to find what’s right for you!

Have you heard of the clean fifteen and the dirty dozen? Each year, the Environmental Working Group comes out with a list of the top 12 foods with the MOST pesticides and the top 15 foods with the LEAST, so that you can plan your grocery shopping accordingly. Many pesticides are known to be endocrine disrupting chemicals (EDCs), which mimic our own hormones and interfere with the way our body’s hormones work. EDCs have been linked to cancer, fertility problems, learning diffi...culties, impaired immune systems and diabetes. In an ideal world, all of your groceries would be organic; however, shopping organically can become quite expensive. This list provides 12 foods that you should try to buy organically, and 15 foods that don't have to be if it's not within your budget. Clean 15: 1. Avocados 2. Sweet Corn 3. Pineapple 4. Onions 5. Papaya 6. Sweet Peas Frozen 7. Eggplant 8. Asparagus 9. Cauliflower 10. Cantaloupe 11. Broccoli 12. Mushrooms 13. Cabbage 14. Honeydew Melon 15. Kiwi Dirty dozen: 1. Strawberries 2. Spinach 3. Kale 4. Nectarines 5. Apples 6. Grapes 7. Peaches 8. Cherries 9. Pears 10. Tomatoes 11. Celery 12. Potatoes + Hot Peppers Which foods from these lists surprised you?

You've probably heard this term quite a bit in the past few years, right? Intermittent fasting (IF) is an eating pattern that cycles between fasting and eating. Everyone does this to a certain extent by not eating during the hours they are asleep. The focus of IF is not on food or calorie restriction like many diets, but rather on the restriction of time in which you eat your food. Many people who participate in IF follow a 16:8 time-restricted feeding method, meaning you eat... for 8 hours of the day and fast for the other 16. However, there are other variations as well; alternate-day fasting, eat-stop-eat (5:2) or simply changing the hours of your eating/fasting windows. Some benefits of IF include: weight loss & reduced hunger reduced inflammation improved insulin sensitivity slowed aging better heart health improved brain function cancer prevention improved immunity So, is intermittent fasting right for you? IF is great for some people, and not for others. The only way to find out is to try it and see how you feel! If you feel good and find IF a sustainable way of eating, then it may be right for you. However, if you are feeling fatigued, haven’t seen any of the benefits listed above after following IF for a while, or find the schedule just doesn’t work for your lifestyle, perhaps it isn’t right for you. Also, the common 16:8 restricted eating window works for some people, but not for everyone. I find it often works better for men; some women can suffer significant hormonal imbalances with a longer fasting window. If this is the case, I often recommend a 12:12 eating cycle for women instead. This will help to offset hormonal issues while still getting the benefits of fasting. So tell me about your experience with IF below - was it right for you? Disclaimer: IF is not right for you if you have an eating disorder, are pregnant, or are breastfeeding. Speak with your healthcare provider before starting IF to see if it’s right for you.

Tracy’s Tip: Get more sun! Doesn’t everyone love the feeling of the sun’s warmth on your skin? Well good news...it’s actually good for you! For so long, we’ve been told to stay out of the sun, or to cover up and wear sunscreen. While there is still cause to be concerned about skin cancer, there may be a bigger cause for concern by avoiding the sun...vitamin D deficiency.... Research has shown that a vitamin D deficiency has been linked to over 200 diseases! In the presence of UVB rays from the sun, a form of inactive vitamin D is synthesized from cholesterol in the skin. It then travels to the liver and on to the kidneys to be converted into its active form. The active form of vitamin D (which technically is a hormone rather than a vitamin) plays many essential roles in the body. Some of these include: Regulating calcium absorption for bone growth and strength Supporting the immune system Increasing muscle strength Reducing inflammation Decreasing blood pressure and risk of heart attack Reducing risk of Alzheimers Creating feelings of fullness and satisfaction with food which aid in weight loss Now that fall has arrived and the hours of sunlight are dwindling each day, supplementation with vitamin D3 should be considered to avoid a deficiency. Although many foods contain vitamin D, like oysters, fatty fish and pasture raised eggs, it is often hard to get enough vitamin D3 through food alone. Other risk factors for vitamin D deficiency are darker pigmented skin, living in more northern locations (like Canada), elderly skin, obesity, liver or kidney disease, and genetic mutations that interfere with the conversion of sunlight - this last one is me! The recommended daily dose of vitamin D is 400 IU; however, research has shown that it's safe to take a much higher dose. I encourage you to do your own research and discuss with your doctor or alternative medicine practitioner what the right amount of vitamin D is for you. #thebigvitamindmistake

Remember the saying ‘you are what you eat?' Well, as cliche as it may seem, it’s absolutely true! Your body is similar to a car: in order for it to run smoothly and last through the years, you must treat it well, maintain it regularly, and fill the tank with the right kind of fuel.... What happens if you fill an unleaded car with diesel? It may run for a little while, but it will be sluggish and inefficient, until one day it just breaks down. Your body works the exact same way! Choosing high quality, nutrient-dense foods over highly refined, processed ones will ensure that your body, which is essentially your life’s vehicle, will run optimally for a lifetime What kind of fuel do you feed your body to run well?

Can hormones cause my belly to bloat? You bet! Fluctuations in both estrogen and progesterone levels during menstruation, pregnancy, perimenopause or menopause wreak havoc on the digestive system, which results in excess bloating.... Estrogen is a bit of a goldilocks hormone...too little or too much can cause problems, and our body prefers to have just the right amount. Estrogen dominance can occur when the balance between estrogen and progesterone is not ideal. This can not only lead to bloating but also: sleep disturbances anxiety mood swings brain fog, memory and concentration issues headaches/migraines weight gain hypothyroidism (the canary in the coal mine) period pain, PMS and heavy periods breast tenderness Some causes of estrogen dominance include: excess body fat (yep, estrogen can be made in fat cells) stress (is this a surprise?) constipation and low fibre intake decreased liver function nutrient deficiencies (yet another surprise!) exposure to environmental toxins and endocrine disrupting chemicals excess alcohol intake DM me to explore the root cause of your belly bloat, so that you can unfurl your best life! PS...there are many other reasons for a bloated belly...we’ll explore more in our next pillar...nutrition!

This is the textbook definition of hypothyroidism. I would like to add to this definition by saying that: hypothyroidism can also occur when there may be enough thyroid hormones produced and secreted, however, your body has difficulty converting the inactive form of T4 to the active form of T3.... Why is this important? The thyroid gland plays a huge role in our body, influencing the function of many of our most important organs, including the heart, brain, liver, kidneys and skin. It's known as the energy gatekeeper, playing a major role in regulating body temperature, metabolism, weight, energy levels, and mood. How common is it? It's estimated that 1 in 5 women have thyroid disease and that 50% of those go undiagnosed! What are the signs of hypothyroidism? Fatigue, weight gain or difficulty losing weight, low mood, cold intolerance, constipation, hair loss, dry skin, brittle nails, difficulty with memory and concentration, low libido. What can you do to support your thyroid? Decrease stress (shocker!), eat anti-inflammatory foods that are high in selenium, zinc, iodine, tyrosine, iron, vitamins A//C/E/D, and B vitamins (in particular, B2, B3, and B6), exercise, avoid environmental toxins, and be good to your poor liver. Hypothyroidism is often referred to as ‘the canary in the coal mine.’ It can be a sign that something bigger and more concerning is at play. DM me if this sounds like you...we will work together to find the root cause and get you feeling better.

B R E A T H E Let’s talk about breath work: Breath work is one of the easiest ways to activate your parasympathetic nervous system - your 'rest and digest' mode. It’s also super convenient because you can do it anywhere and it doesn’t cost a thing!... By simply breathing, you can: Reduce stress Strengthen immunity Reduce depression and anxiety Increase happiness and optimism Improve sleep Reduce cravings and addictions Strengthen your ability to regulate emotions Decrease pain and inflammation Try it now breathe in through your nose for three counts, pause at the top for 1 count, exhale through your nose for 6 counts, pause at the bottom for 1 count, and repeat...it’s as simple as that! Small moments = Big impact

Have you heard of the Pregnenolone Steal? Pregnenolone has been dubbed ‘the master hormone’, because it's the starting point in the production of many other important hormones: cortisol, testosterone, estrogen, and progesterone. When we experience chronic stress, our body ‘steals’ pregnenolone to make cortisol, our ‘fight-or-flight’ survival hormone. This ‘steal’ results in a shortage of pregnenolone, which halts the production of the other hormones, and creates a significan...t imbalance. This imbalance creates even more stress on the body, which increases the demand for more cortisol, and so on and so on. It becomes a vicious cycle that leads to burnout. What does burnout look like? emotional and physical exhaustion insomnia depression irritability loss of enjoyment pessimism forgetfulness and impaired concentration/attention lack of productivity apathy and hopelessness detachment and isolation This is why it is SO important to engage in self-care and activities that allow us to rest, relaxation and refuel. Want to know how? Check out our last post on how to balance those hormones and minimize burn out!

How do I balance my hormones to minimize burn out? To avoid burnout, we need to transition from our usual sympathetic ‘fight or flight’ state into a more parasympathetic ‘rest and digest’ state. If we can do this, we can lower our demand for cortisol, and pregnenolone can get back to work making our other hormones, bringing everything back into balance. Here are some great ways to do this:... Practice yin or restorative yoga Adopt a healthy diet that focuses on hormone balancing and anti-inflammatory foods Prioritize sleep and adhere to proper sleep hygiene Perform light to moderate exercise regularly Spend more time in nature Practice breath work, meditation and journaling Get bodywork done like massage and acupuncture, or book an appointment with me for FST And don’t forget to laugh often! Engaging in these activities even for as little as 10 minutes per day will help restore your body and get it working again like the well-oiled machine it is!

When people hear the word ‘hormones,’ they often just think of estrogen and testosterone, but did you know that we have well over 50 different hormones circulating around our bodies? There is cortisol, progesterone, insulin, leptin, ghrelin, melatonin and adrenaline - just to name a few! But what are hormones and what exactly do they do? Hormones are chemicals that send messages from glands to target cells within tissues and organs, telling them to perform a specific funct...ion. These chemical messengers play a huge role in our day to day lives without us even knowing about it! They’re involved in everything from growth and development, metabolism, hunger, cravings and mood to the wake-sleep cycle, sexual function and reproduction. When hormones are balanced, our bodies run like well-oiled machines, BUT when they become unbalanced, it can create a domino effect that feels like everything is spiralling out of control. What external factors can cause this imbalance? STRESS is number one! poor sleep nutrient deficiencies gut imbalances (remember the last post about serotonin?) environmental toxins and endocrine disrupting chemicals blood sugar imbalances under-eating over-exercising inflammation Are you starting to see a pattern here?? Stay tuned to learn more about what we can do to help keep our hormones in balance!

Following a healthy diet & eating nutrient-dense food ACTUALLY helps you sleep better! Did you know that 90-95% of your ‘happy hormone,’ serotonin, is made in your gut? Serotonin is the precursor to your ‘sleep hormone,’ melatonin...so low serotonin can lead to low melatonin, which can affect your length and quality of sleep! Fueling your body with foods like these can help improve your gut health so it can produce more serotonin:... fermented foods like raw sauerkraut, kimchi, kefir and kombucha animal proteins such as eggs, chicken and wild salmon dark green leafy vegetables like spinach, arugula and kale seeds and nuts such as pumpkin, chia, and walnuts complex carbohydrates like sweet potatoes and sprouted grain bread (yep, you need carbs to produce serotonin!) Look for foods high in B vitamins (especially B6, B12 and folic acid), magnesium, zinc, vitamin C, vitamin D and omega-3 fatty acids to help boost your mood and your sleep! Interested in learning more about your ‘happy hormone?’ DM me to get started on a nutrition plan that’s right for you! More about hormones coming up...stay tuned!

Did you know... That everyone has a different circadian rhythm and that we are genetically wired to be either an early bird, a night owl, or somewhere in between? For the early bird, their peak wakefulness falls early in the day and they tend to fall asleep earlier at night. Early birds account for approximately 40% of the population.... For the night owl, their peak wakefulness falls later in the day and they tend to fall asleep much later at night. Night owls account for approximately 30% of the population. The remaining 30% of the population fall somewhere in between these two chronotypes mentioned above. Which type are you? Comment below!

Many people talk about hygiene, but what about sleep hygiene? This is one of my FAVOURITE topics. There are so many things that contribute to a good night’s sleep. Here are my top tips for a deeper, more restful sleep tonight before you start your week: Eat your last meal at least 3-4 hours before bed... Exercise at least 3-4 hours before bed Avoid caffeine after 12pm (that's right...did you know that the half life of caffeine is around 5-7 hours?) Avoid napping during the day Limit exposure to blue light from electronics and lighting in the evening (try wearing blue light glasses for even more protection) Avoid alcohol at night (it may help you fall asleep, but it decreases the quality of your sleep) Sleep in a cool, dark room (this helps to raise the sleep hormone, melatonin) Make sure you have a supportive mattress and pillow Only use your bed for two things...sleep & sex! (avoid reading or watching TV in bed. If you can’t sleep, get up!) So, how's your sleep hygiene? Tell me below!

Regardless of age, this has probably happened to you before! Maybe even on a regular basis? There are a number of things that could be contributing to this; however, here are my top lifestyle factors: poor nutritional habits (this can be a HUGE factor)... lack of physical activity overexercising excess weight poor quality sleep non-supportive pillow and/or mattress dehydration (this is important when it comes to the body's recovery process) smoking Any of these ring a bell?! Making small changes to any of these will create big changes in how your body feels when you wake up and throughout the day.

Did you know that fascial stretch therapy (FST): Helps to relax the body and the mind? Reduces muscle tension? Alleviates pain?... And allows for a better sleep? Lately, it seems we are constantly functioning in a sympathetic state - our ‘fight or flight’ mode - so our bodies and minds are always racing and ready to tackle the next thing. BUT, fascial stretch therapy helps to pull you into a more parasympathetic state - our ‘rest and digest’ mode - which allows your body and mind to relax and let go of any excess tension, promoting a deeper, more restful sleep. Interested in giving FST a try? Send me a DM to book today!