This is a slightly modified version of a status message that I put on Facebook earlier this evening:
I have mixed feelings during awareness days & months such as today's World Mental Health Awareness Day. An awareness day is good – I enjoy the decision – but you know what's better? Ongoing discussion, year-round. When I see companies using awareness hashtags it often feels disingenuous, like they're doing it for the sentiment metrics. Awareness days are good, as long as the discussion is ongoing beyond the campaign. Awareness days are a conversation starter. It's up to us to keep that discussion going.
According to the Centre for Addiction and Mental Health, in any given year, 1 in 5 Canadians experiences a mental health or addiction problem and by the time Canadians reach 40 years of age, 1 in 2 have – or have had – a mental illness.
Here's how my mental health affected me today: The noisy team that I sit next to were extra noisy, with phone meetings and chatter among themselves. I have sensory issues (related to ADHD). I stayed at work an extra hour and a half to get something done and emailed by “end of day”, because my brain wasn't working in top form because SENSORY OVERLOAD. I did spend an hour in a “focus pod” until my laptop battery died (I didn't think I'd need to bring the charger in with me for a couple of hours), but even in the absence of noise, the pods are small rooms with fluorescent lighting. I get anxious and claustrophobic. I get distracted when people walk past.
By the end of the day, I felt that I was losing my shit. I left work feeling exhausted. I was mentally and emotionally spent.
And now I want to hide in bed, but laundry must be done and I want to do some writing.
(P.S. This is the writing.)
I teach (or will teach – it's in beta testing) an ADHD management tool that I created called PRIME – the PRIME ADHD Management System. Each letter stands for an element of wellness. If one if out of balance it can derail you. The more in balance you are, the more letters in PRIME describe your lifestyle, the more managed your ADHD is.
The “E” stands for environment, as in physical environment.
My sensory issues, related to ADHD, make me sensitive to light and noise and sound. The sound of boisterous laughter, while joyful and making my heart happy, can irritate me a lot.
I don't know if it's a coincidence or not that World Mental Health Awareness Day happens during ADHD Awareness Month, but both are brain health issues.
As my summer business goes on hiatus, I'm gearing up to add much more content to this website, and finally get to those coaching programs. Watch for more blog posts this month.
And please, if you're an adult with ADD/ADHD, let me know what I can help you with. It will help me put together my coaching programs.
Send me a quick message and let me know what your challenges are and whether you prefer group coaching or 1:1 coaching, a short 5-6 week program, something mid-range like 3-4 months, or a long-term/year-round program. I'll set up a survey in the next couple of days but at this moment it's late and I'm tired.
If only it were that easy. Those of us with ADD/ADHD can tune people out when we're hyperfocusing (those of us who hyperfocus) but day-to-day, chatty people are a distraction. I get anxious and frustrated when multiple conversations are going on around me or more than one person is talking to me at the same time.
Another trigger: The sound of people speaking with vocal fry. You know, that croaky, vibrating voice that makes it easy to imagine the speaker's larynx vibrating. Sometimes I speak in vocal fry, and then immediately feel the need to apologize, even though not everyone is triggered by it.
This is the photo I'm using because it's licensed for reuse.
This is the photo I wanted to use, but I don't have a Shutterstock account.
2. “Just focus” or “Just do it”
(“It” being the task.)
Focus is not the result of willpower. You can't simply tell yourself to focus and be done with it. Focus is controlled by brain chemistry. The brain of a person with ADD or ADHD triggers fewer neurotransmitters, such as dopamine, which control focus and mood. ADD is a neurological disorder.
3. “Think positively”
Positive thinking and talking it out are only parts of the solution. It's way more complex than that. There are neurotransmitters and brain health involved in those automatic negative thoughts. You don't tell an obese person to “eat less”. You don't tell a person with ADD or depression to “be happy”. I have done a shitload of meditating. I've talked to angels. I've had heart-to-heart conversations with the child version of myself as if I've time-travelled to see her. I've interrogated my inner guide, who's one smart woman, by the way. Your inner guide is too. “Think happy thoughts” may have worked for Wendy in Peter Pan, but it's not enough. Those inner gremlins are evil sons of bitches and although it is necessary to squash them, it's not as easy as flipping a switch. It takes patience, training (sometimes), time and conscious self-love.
4.”You'd hate [place + environmental trigger]”
“You'd hate that restaurant. It's always crowded”.
“You'd hate that store. It's so loud.”
“You'd hate my office. There's no privacy.”
There's an element of hate in there – yes, people hate crowds – but the word misses the point because it's not about hate, it's about discomfort.
I am sometimes physically unable to function in a way that feels normal when I'm overstimulated. Sometimes loud bars trigger me. Sometimes I'm triggered when the music – or talk radio – is just quiet enough that it sounds like a whisper. Sometimes it's a crowded subway. Or the music that a store is playing. When I used to go to clubs I hated when people touched me with their sweaty bodies. When smoking was allowed in clubs and bars (and everywhere else) I was less bothered by the smell if I lit up too.
Sensory overload is real. I hate the feeling. Loud sneezes startle me. One time, my partner woke me up by turning on the light and the TV. The light and sound sent me into sensory overload. I ran to the bathroom, closed the door (which I never do when it's just us at home) and sat on the floor in the dark hyperventilating and trying to catch my breath. I felt like a child having a freakout. He never did it again.
The above refers to autism but sometimes people with ADD experience this.
5. “Must be able to multitask”
Even in non-ADDers, multitasking results in poor productivity. Employers are finally realizing this.
Some multitasking can be done but it needs to be active and passive, like reading while listening to wordless music. Some passive activities can be combined with active activities, but I don't recommend combining active activities.
Interestingly, it recently occurred to me that one of the reasons I don't like to drive is that I don't like the focus it takes or the multitasking.
I eagerly got my drivers license at the age of 16 and renew it every time I get a renewal notice, but I mostly stopped driving a few years later, except when it was required by a job. After a few minor scrapes (I knocked the mirror off a Jaguar and left a note, for starters) I thought I was a bad driver. I didn't really need to drive because I've only lived in cities with good public transit.
I've been learning to drive stick shift. Remembering to press the clutch while shifting or remembering which pedal to use when (I'm not talking break vs. gas) takes practice. I think that ADDers can make poor drivers or excellent ones. It is amazing how muscle memory kicked in on my second lesson. I had a few panicked moments (“OMG we're coming up to a steep hill, WHAT DO I DO??”) but I was fine. Until I stalled getting into a parking spot. 🙂 I appreciate the focus it takes. It takes a lot of focus. Because my muscle memory isn't fluent yet, I have to focus on the inside of the car as well as the outside. With an automatic transmission, it's mostly the outside you have to think about.
(Spinning around blindfolded and then trying to pin the tail on the donkey. Getting disoriented. I know that poor Ralph isn't spinning in this scenario but I couldn't pass up an opportunity to include him, and the concept is there.)
It feels like this:
It's very much this…
For me, at least. It's why I prefer guided meditations over silent ones. My mind wanders less if I have a voice to focus on. “Monkey monkey underpants”, indeed.
Let's try this again…
It is not any of these things:
a lack of trying
a lack of wanting to do better
satisfaction with mediocrity
ignoring on purpose
poor life choices
being inconsiderate. If we're late or don't call, it has nothing to do with you.
It's also neither blessing nor curse. I like to think of mine as a gift, but often it's a gift that I would prefer not to have. It's what you make of it, not what anyone else tells you it is.
It's not a lot of things.
…a neurological disorder. Neuroimaging studies have shown structural alterations in several brain regions in children and adults with attention deficit hyperactivity disorder (ADHD). Here's a study published in medical journal The Lancet earlier this year.
….lower levels of dopamine.
…a difference in the temporal lobe at the front of the brain.
One study concluded that the size of the brain of a child with ADD was 3% smaller than the size of the brain of a child without it.
33% of kids with ADD never finish high school, so they end up in jobs that don’t pay well. That is if they can keep a job. Adults with ADD are more likely to get fired more frequently and experience unemployment.
Ideally, when we concentrate, blood flow should increase in the brain, especially in the prefrontal cortex; this increased activity allows us to focus, stay on task and think ahead. In the brains of most people with ADD, blood flow goes down when they concentrate, making it harder to stay focused. In other words, the harder they try, the harder it gets!
Some personal anecdotes:
Sometimes I get headaches from focusing too hard.
It takes me longer to catch on to easy things.
I crave routine.
Change can be overwhelming and the idea of change can be even worse. Not to say that I'm inflexible or can't be spontaneous, but I get used to things.
If I don't have notes in front of me to use as a reference, I'm screwed. Except for tests, though I always did better on reports and essays.
I like playing games such as Whack-a-Mole or video games that require clicking on fast-moving objects/hand-eye coordination because I like the focus required.
I'm not a mom. I choose not to be and one of the many reasons for that is because I think that I'm impatient with kids. Truth is, that's in my head. I'm really nice and don't lose my cool out loud, I just think it, and appreciate when people refer to their kids as “less than perfect”, shall I say. I never want to be that parent that drags their kid around and get short with them, yelling out of frustration, getting angry over things that aren't worth getting angry over. As it is, I sometimes do that with my dog and I feel terrible about it – especially because she can't speak English and when she verbalizes, I guess.
(An aside: She's really smart. She DOES answer me if I ask her multiple choice questions such as “Do you need to go to the bathroom? Is it dinner time? Is it bedtime?” The way she answers is by cocking her head when she hears the right word.)
Turns out, one symptom of ADD is a short fuse.
I babysat a lot as a teenager. One summer, I helped the next door neighbours at their cottage on the weekends. It was a great gig until the boy was being bratty, I snapped and called him a “moron” and understandably wasn't asked back. (I don't remember past that, but clearly, they drove me home.)
That's the only time I didn't keep my cool when babysitting. When my young (under 10) nephews test my patience I'm as nice as can be because I imagine them in therapy years from now dealing with their aunt issues, whether said concern is warranted or not. I ask them to “please” stop and tell them how they're making me feel. I relate it to them. I was a very sensitive child (an empath, while I'm using labels) and I still remember how horrible it felt when adults were impatient or short with me. I don't want to make a child feel that way.
I've been thinking about parenting with ADD – because you know, Mother's Day is this weekend and I wanted to share timely content.
Here are some tips for you, from this former babysitter, aunt, and non-parent.
1. Carve out some “me” time
…especially at the start of the day.
Wake up earlier than you think you need to, even by 15 minutes, and do a meaningful ritual. Examples of activities to choose from: Journal. Meditate. Do yoga.
I discourage ADD-ers from having too many morning routines, so pick. My guess is that journaling could be the most useful, as you can write your to-dos, your concerns, your feelings and more. You can bitch about your kids. Dump your brain onto the page.
My mom, who ran a business when I was growing up, used to get up early and do Jane Fonda videos.
Keep a notebook or multiple notebooks with to do lists. Online, I like Evernote. It allows you to organize your notes into notebooks and your notebooks into notebook “stacks”, so you could have one stack called “family” and create notebooks such as “schedule”, “activities” and “to dos” (with reminders). You can create one notebook per child if that helps. You can have a notebook that contains meal plans, one for errands. etc. You can also share notes with your partner.
3. Keep a family calendar
Google Calendar, or iCal if you're Apple users.
I see this one in families all the time.
Use the multiple calendar feature, assigning calendars to “chores”, “extra-curricular activities”, “social” or anything else that makes sense to you and your situation. Colour code them. Some of us LOVE colour-coding.Share them with your partner and your children if they're old enough (keeping track of your teenager's plans). Print copies and stick one to the fridge door.
Share them with your partner and your children if they're old enough. Encourage your older children to enter their own plans. Print colour copies and stick one to the fridge door.
4. Don't multitask
That seems difficult for parents but if you can, hold off the child that's interrupting you.
This is the picture I'd use to depict this, but I won't pay for stock photos.
5. Date Night
If you're in a relationship, make date nights a priority. You should do this anyway. If you like going out for dinner, hire a babysitter for the evening. If you want a quiet evening in, send your children for a sleepover. Have child-free time to reconnect with your partner.
Please don't try to be Super Mom (or dad) and go easy on yourself when you mess up. You will mess up. You will feel shitty. Your child(ren) will be fine. You won't forget the big stuff and if you briefly do, you'll be reminded. (“Mooom, I'm hungry!” “Mooom, I have no clean socks!”)
Over two years ago, I created Finding Health & Wellness and gave it a mission statement: Finding Health & Wellness is a website that connects people with online health and wellness events and resources.
The website – along with the newsletter – has been a great place to share stuff I enjoy. Except, I was selling other people's stuff, and not my own. I had no stuff to sell. I didn't know what to sell or to whom. I knew I wanted to help people with their issues but I wasn't sure how.
For years I felt lost.
Two years ago I ended a work contract and tried to be this “entrepreneur”. I eventually went back to work last fall, lost that job a couple of months in, spent the winter unemployed, and started a new one in March, shortly after my birthday.
In that time, and also prior to that, I took marketing and business courses from the best in the business, including Ramit Sethi and Marie Forleo. I watched webinars and summits. I read newsletters and websites and books. I had ideas and pieces of ideas but the puzzle was incomplete. I knew what I wanted part of my website to look like. (This wasn't it.) It was frustrating. I was afraid that I'd feel lost forever. I talked about it with therapists. I meditated. I prayed. I attempted to manifest. I had a lot of dark feelings. I cried a lot.
After years of feeling lost, not knowing my niche, knowing that “connecting people to online resources” wasn't enough, and feeling that I had all these pieces but not THE piece, I found it.
It came out of my own struggles, My own issues.
See, starting my current job made my attention deficit disorder “flare up” in a bad way. It was a perfect storm:
Limited money before and after the income began, so I wasn't eating the ideal diet or replacing my supplements.
So much to learn and keep straight, so much to focus on. In my first month, I felt like I'd been thrown into a wavy ocean, commanded to swim, and I was barely treading water.
The overhead lighting at work. Fluorescent lighting is a known cause of health issues and inattentiveness.
An open-concept office with rows of desks with NO walls (not even half walls), creating a lack of personal space and a lack of boundaries. There are some people in particular who regularly have personal conversations nearby. I recently lost my shit on two of them and demanded, “Can you two take it somewhere else? Your constant chatter is affecting my work performance!” (It was a nice, professional way of losing my shit)
The constant rain we've been having – dark days, rather than sunlight.
All of my “gratitude” and “positive thinking” exercises were no match, though essentially being told to “suck it up” did make me decide to shut up and control what I can control.
One day it hit me: I need to help adults with ADD, using all of the training I have.
My mom deserves some of the credit here because she directed me to a book that's been released next week. The book: Finally Focused by James Greenblatt M.D. & Bill Gottlieb CHC.
I have long been frustrated by the fact that it's easier to find resources for parents of kids with ADD & ADHD than there is to find information for adults with ADD. However, I have first-hand experience and resources! I've controlled my own symptoms!
What's funny is that some of the advice we get about finding our niche is to look at what we've struggled with, but I forgot about this “struggle” until I saw that it was impairing my life. I had it under control until I didn't. The About Me page on this site currently says, “I don't have a big transformational story. I didn't have a disease that I cured. ” to start a paragraph about ADD, and yet it still took me this long to figure it out.
A week after I decided that I was going to help other people with this problem, I was on Facebook gushing about how I was working on this late into the night almost every night, and felt satisfied by that, even when I was beyond tired and into cranky. When I think about NOT doing it is when I feel physically uncomfortable. The idea of not doing it makes me feel more anxious than the idea of doing it. My body is telling me that I have to.
What this means for Finding Heath and Wellness
I'm in the process of redoing this website. Instead of starting new, I'm moving content around. For example, I've removed featured “upcoming events” from the home page. They will continue to live on the Calendar and I will often promote events by connecting them to mental health rather than simply using the content that's handed to me.
I am currently creating a 5-day free e-course + programs with a signature system. I haven't completely worked it out but here's how I'm picturing my offerings:
A 5-week live, recorded course (video/web conferencing), that expands on the 5-day course (1 class per week) with worksheets and a Facebook Group
An upgraded version of that which includes 1:1 coaching with me. In order to maintain my energy, there will be a limited number of 1:1 spots available.
A monthly membership site that includes a book club.
An exclusive, executive option.
I won't have all the answers, but there are plenty of experts that do and so I'll continue connecting people with online health and wellness resources in that way. I will continue using my interests in areas such as eating lifestyles, Ayurveda, yoga, meditation, medical marijuana and more, as it applies to my practice.
And what's strange: I always thought that I'd NEVER want to do public speaking but a few days ago, a voice told me that I'll be public speaking. It also gave me a vision of what that would look like. It came out of nowhere.
It feels amazing to have clarity. I haven't felt this inspired and impassioned in a long time. I feel that it's made me better at my day job, which I intend to hold onto. Rockstar social media manager by day, superhero ADD coach by night.
Interested in ADD/ADHD and not already on my mailing list? Register via the form below. It's coded to specifically add you to the special interest list. When my free 5-day e-course is ready, I'll make sure you get it. ⇓
Hi, I'm Andrea, and I'm an ADD coach. I help adults (professionals and entrepreneurs) conquer their ADD symptoms to lead productive, fulfilling lives using proven methods and no bullshit.
Earlier this month, Prime Minister Justin Trudeau introduced legislation to legalize the recreational use of marijuana in Canada. Canada will become the first G7 country to legalize marijuana country-wide.
If you've been following me for awhile, then you know hat this is a topic that I have geat interest in from a health perspective and a political angle. Two of my more popular posts from last year: Why I didn’t post about 420 on 4/20 (May 5, 2016), My Thoughts on Toronto’s Pot Dispensaries (June 6, 2016). In the latter, I noted that were over 100 dispensaries in Toronto at the time. This number has drastically reduced due to several factors, including competition, police intervention, and landlord issues. Many dispensary owners got excited at the prospect of legalization and jumped ahead, even though the federal announcement, based on Trudeau's campaign promises, took over a year
In my post from June last year I also noted that I was going to create a 4-6 week email course, which is still sitting in a draft form. The process got overwhelming while I was planning it but it is still on my radar.
In this post, I provide the highlights of Canada's legalization plan.
The purpose of Canada's new marijuana plan
It's not a matter of “getting with the times” or making it easier to get your medicine, both of which I think are benefits. The government is positioning its plan as a way to reduce the role of criminal organizations in the marijuana market and limiting the availability of the drug to youth. In other words, dealers, and dealers selling to kids.
Who will be able to purchase, possess, and consume marijuana?
The new federal law makes it illegal for anyone under the age of 18 to buy marijuana. Provinces can set a higher minimum age. The minimum age requirement to buy alcohol is 19 in all provinces except Quebec, where it's 18, so provinces might choose to make 19 the age minimum for pot at well.
Where will you be allowed to buy marijuana?
Marijuana will be allowed to be bought by mail or in provincially regulated retail spaces. Note the emphasis on “provincially regulated”. Currently, individuals with medical marijuana licenses can get mail order pot from provincially licensed growers.
The federal government will license and regulate growers, but each of Canada’s provinces will need to decide exactly how marijuana will be distributed and sold. A model similar to our Liquor Control Board (LCBO) stores could be likely. There's also been a discussion of licensing existing drug stores.
Where will stores get their marijuana?
All product sold will be produced by federally-approved growers.
The government says that this will ensure product quality and safety, but this has been an issue before. One side of the argument – largely made by licensed producers – is that with a local, illegal dispensary, you could be getting a product with mold, pesticides, and other nasty things. However, a few months ago Health Canada faced controversy because those very producers were selling tainted marijuana. As a result, patients experienced pain, nausea, vomiting, rashes and other reactions.
A senior Health Canada official acknowledged that even though the government prohibits the use of potentially harmful chemicals such as myclobutanil, known to emit hydrogen cyanide when heated, the department had not been testing cannabis growers to ensure that they weren't using it or any other pesticides. Health Canada claimed that they expected companies to do their own testing. Evidently, they weren't. Government-approved growers have become the marijuana equivalent of big pharma, lobbying against small family operations, dispensaries and for some big growers, legalization.
Another analogy: Grocery items bought at the farmers' market vs. items bought at a supermarket. Big companies often have recalls. Last week, there was a national recall of flour due to E. coli contamination after 26 people across the country got sick. Robin Hood and other companies were part of the recall. Other recalls in the past include those on packaged vegetables, bottled juice, packaged meat and other packaged products. However, small farmers with small operations generally don't have these issues. Small marijuana growers who are growing organically to help a population won't have the same issues as the large warehouse producers who are publicly traded on the stock exchange. Smaller operations take more care. Organic growing practices with natural ways to repel pests are important for a medicinal plant.
What forms of cannabis will be legal to buy?
Fresh and dried cannabis, cannabis oils and seeds and plants for cultivation (see below).
What about edibles?
The sales of edibles aren't included under current legalization plans but will be legalized at a later date.
Individuals will be able to make edibles at home, for personal use. Bake those brownies but keep them to yourself.
What will the marijuana possession limit be?
The possession limit of dried cannabis would be set at 30 grams.
The new legislation will also allow individuals to grow up to four plants at home.
How much will marijuana cost?
It’s important the government keep the prices of the legal pot low enough to compete with the black market. It will likely be priced on a per-gram basis, just like your dealer does.
No one knows yet, but economics experts point out that the government should keep the prices of the legal pot low enough to compete with the black market, which means not overtaxing it. The tobacco industry has seen this happen: Taxes on cigarettes increase and people turn to the black market, increasing illegal sales. People like to save money where possible (I won't ramble about quitting smoking to save money and maintain health – if you smoke, you know it's bad for you and that it's costing you money).
When I was in high school there was a cafe that illegally sold cigarettes under the counter to minors. Although it's not black market, I know people who buy cheap smokes from Indian reservations just off the highway, where they don't tax their cigarettes. The cost of marijuana would ideally compete.
What marijuana activity can get you into legal trouble
Anyone caught providing cannabis to minors can face up to 14 years in jail. Stop smoking up the teenaged neighbour. While you might allow your child a bit of wine, keep your teenagers away from your pot stash.
Driving with THC in your system, like drunk driving. I know people who drive well after consuming cannabis, but better safe than sorry. Sorry has potential consequences that you don't want. The new legislation will allow for roadside saliva testing to detect drug-impaired drivers. Drivers with a small amount of THC in their blood would face a fine of up to $1,000, while those with high levels (or those who also have alcohol in their blood) would face up to 10 years in jail.
Some of my favourite memories from when was 19 include hotboxing at the drive-in, but I was young and less knowledgeable then. I don't recommend it. Hotbox your bathroom and chill with Netflix instead. Pot, Netflix, and chill.
When will marijuana be legal in Canada?
Marijuana will be legal in Canada by July 2018.
What about medical use of marijuana in Canada?
The existing program for access to medical marijuana would continue as is. You get a prescription from your doctor and then a federally-licensed grower “fills it” by mail or courier.
This begs the question: If a person needs pot as medicine, wouldn't it be more convenient and quicker for them to get it at their local retail store?
Furthermore, here's an interesting quote from Liberal MP Bill Blair, former Toronto police chief:
“It is not our intent to promote the use of this drug. In every other jurisdiction that has gone down the road of legalization, they focused primarily on a commercial regulatory framework. In Canada … it’s a public-health framework.”
My opinion: By legalizing it, the government is promoting it, but no more than it already is. Politicizing the issue promotes it. Telling people not to smoke pot promotes it. Every time the issue is in the news, it's promotion. Every image of marijuana is an advertisement. If it's a true public health framework, I think that there must be public education about cannabis as medicine, and public education about recreational vs. medical use, along with the risks associated with addiction. Not that the public is educated about painkiller addiction or addiction to other prescription medicine.
I think it makes sense to promote it as a medical intervention to relieve your aches, pains, anxiety etc. Marijuana is a drug. Alcohol is a drug. Coffee and sugar are drugs. Still, it's a step in the right direction.
What about marijuana legalization in the U.S.?
According to Rolling Stone magazine: “In the U.S., though 29 states have some sort of legalization program, cannabis remains federally illegal, including for medical use. Due largely to this restriction, America's legal cannabis industry has grown into a patchwork Frankenstein monster: each state has had to determine for itself whether legalization makes sense and how the industry should be governed.”
And remember: Marijuana is a drug. Whether used recreationally or legally, keep out of reach of children.
Back in February I had this idea: Start a new ayurveda morning routine (or, at least, ayurvedic-based). Blog about it.
The routine included activities I was already doing, such as yoga and meditation, so I was building on it. It also incorporated habits that I used to have but had stopped.
I started strong. Then a few weeks in I started a new corporate day job and my schedule changed both in terms of how long I had for said routine, and my blogging schedule. Honestly, for the first month of my employment I had little energy to do anything outside of work. (Working to make money vs. working on my passion is a topic I'm putting some notes together on, potentially to create an article on LinkedIn.)
A post shared by Andrea Toole, CTNC (@findinghealthwellness) on
What's in an ayurveda morning routine?
When I started my routine, based on some googling and what I'd seen in an Instagram account I follow, it looked like this – though the order would sometimes change:
Meditate (20 minutes) – I still use the Insight Timer app.
Journal (15 minutes)
Scrape tongue with a plastic tongue scraper (30 seconds or so)
Ayurveda recommends scraping away white coating that accumulates on the tongue overnight. This coating is perceived as accumulated undigested toxins sitting in the digestive tract. Those toxins can cause illness.
Splashing cool water on my face/in my eyes, 7 times.
Ayurveda recommends splashing your face and eyes with water as soon as you wake up, seven times. Seven represents the body’s chakras, or energy centers.
Drink a half liter or full liter of warm water.
Some practitioners recommend lemon, some recommend lime. Morning lemon water has long been part of my routine. Sometimes I juice of lemons or limes. Other times I use lemon or lime essential oil from Young Living, or their Citrus Fresh essential oil blend, which contains orange, grapefruit, mandarin, tangerine, lemon, and spearmint. Some days I get my magnesium in, with Natural Calm lemon flavoured powder.
Give myself a body massage with coconut oil or sesame oil (washed off in the shower).
Oil pulling with coconut oil and a couple of drops of Living Libations Healthy Gum Drops, done for 10-20 minutes.
Oil pulling is where you swish oil around on your mouth. I scoop up some oil with a spoon, add the gum drops, and pop it in my mouth. It's part of the oral hygiene routine, though NOT a replacement for brushing teeth. When you spit, always do it into a garbage can, as it can clog pipes.
Skin brushing with a dry skin brush before showering.
Skin brushing, allegedly, helps encourages lymphatic drainage, improves blood flow, and rejuvenates the nervous system by stimulating nerve endings in the skin. It improves circulation and helps rid toxins from the body.
So many steps!
That's a LOT of steps. I also walk my dog in the morning, and like to do morning yoga. It's time consuming, and I was keeping it up at least 6 days a week. I tried including pranayama (breathing) exercises but I kept forgetting to do them.
Sometimes I multi-tasked with other activities on the list, or with other activities. For example, I'd oil up and then sit at my computer, or oil up and then empty the dishwasher. Or sit with oil on my body and in my mouth at the same time.
Oil pulling is one of the activities that I've been doing on and off for years, and I usually do it in the shower (again, spitting into a garbage can). Once, I sat down on the couch with my body oiled and coconut oil in my mouth while my man told me stories. For 10 minutes, I nodded and “mmmhmmm”ed , amused by it.
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(My sister commented that she has a similar routine. Of course she does!)
My Ayurveda morning routine now…
When I stared my new job I couldn't sustain that time-consuming ayurveda morning routine. Some experts say that you should wake up at 6 am, or before the sun. By the end of March, the sun is rising around 7 a.m. My optimal sleep cycle is 11 p.m. -7 a.m., though 10:30-6:30 is do-able and 6:30 wake up is necessary now. I still need 2 hours before I leave for work in the morning!
I need 8 hours of sleep, though can get by on 7.5 without feeling too bad. When my dog was a puppy I DID get up before 6 a.m. to walk her before work but she's older now and her morning needs have changed.
So here's what I say to 6 a.m. wake up – and especially any time earlier: Screw it. If you can do it, that's great! We all have different needs and rhythms. I'm a little envious, but I'm satisfied where I'm at, I'd just like to get up a little earlier. Last week I made myself 3 versions of a morning schedule. One does have a 6 a.m. wake up. I eye it in the way that one looks at something unappealing. Then I sleep later. Maybe if I start with 15-minute increments…
Do what's right for you (find YOUR health and wellness)
These suggestions for morning habits are inspired by traditions in Ayurveda; however, the invitation is to try them out, do what feels right, skip the ones that don’t, add ones that balance you best. They can be done in any order. Whether you’re already an early riser or more of a drag-myself-out-of-bed, stumble-to-the-coffeemaker, why-is-it-so-bright, kind of person—these tips will help you get a jump on your day.
Indeed. And I did.
The activities I kept were those that were already part of my life:
Meditation (20 minutes tops these days, though I'm striving for earlier wake up and longer sessions)
Oil pull in the shower. Above, I said that I take a spoonful of the oil. In past warmer months when the oil was melted, I swigged straight from the container. My Happy Gum Drops are a new addition – maybe I'll drop them straight into my mouth.
Drink warm water. I've been saying for years that even if I neglect to drink water throughout the day, at least I know I've had my morning water.
After 100 days of meditation I missed a day. And then went back to it. I'm doing yoga most days but I occasionally do skip. I loved challenging myself and feeling really good about streaks but I eventually decided to go easy on my self if I miss a day.
Sometimes I forget to skin brush as part of this ayurveda morning routine. I often forget to splash water on my face. Most mornings I go from bedroom to living room for yoga/meditate/journal. The massage would be nice, but it's more of a treat now. I remember one evening after I'd done it in the morning, when suddenly felt my neck release nicely and knew it was a result. The timing just doesn't work right now.
How do I feel from all this ayurveda morning routine stuff?
I honestly don't know if the skin brushing is benefiting me, but often times we don't see or feel health benefits. Not seeing or feeling doesn't mean it's not working, nor does it mean that it is.
My tongue always feels cleaner with a good tongue scrape. I use the small plastic scraper that came with the Living Libations Successful Self-Dentistry Kit that I won last year. Some people swear by stainless steel or copper. You could use the back of a spoon. I used to sometimes do that.
My teeth always feel cleaner with I oil pull before brushing. It amazes me that oil pulling will loosen debris from the day before that evening flossing did not.
I was sick with colds in both March and April, even though I usually only get sick twice a year, in fall and spring. However, both times the cold lasted less than a week. The first one stayed mostly in my chest. I didn't even go through an entire box of Kleenex. The second one was more intense and in my nose, but brief. It could be the ayurveda morning routine, the turmeric consumption, or the Genuine Health probiotics I've been taking.
All I know is that I'm trying, and being as consistent as possible without being extreme about it.
We try our best and be gentle on ourselves. That's the way to live.
I'm glad it took me a couple of months to get around to blogging this because it provided the opportunity for a “then and now” post, which I think is more interesting and relatable.
A few summers ago I read the book I Quit Sugar by Sarah Wilson. Here's an excerpt from page 6, which resonated with me:
I was a sugar addict. I didn't look like one. I didn't drink Coke or put sugar in my coffee. I've never eaten a Krispy Kreme donut, and ice cream bores me…. I hid behind the so-called “healthy sugars” like honey, dark chocolate and fruit.”
I love ice cream, but I rarely put sugar in my coffee. I don't like sweet sweets. I eat the occasional TimBit (for my international readers, though are doughnut holes from Canadian coffee chain Tim Horton's) and I prefer burnt sugar flavours. Of course I needed to keep reading.
When I first heard about the Sweet Freedom Summit I thought, “Yeah yeah, Americans and their affinity for sweetness”. Then I started reading the promo material.
Sugar is not just candy and pastries, the soda and loaded coffee drinks you order each day; it’s also found in many other foods- foods processed by their manufacturers to force your body into addiction.
True that. As as Sarah says, it's not just about refined sugar. That said, refined sugar is made similarly to heroin and cocaine, but triggers the brain’s receptors 8 times MORE than cocaine. It’s a serious issue, because refined sugar is found in most grocery store foods.
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Whether you like your refined sugar sweets or are addicted to more natural sugars, this is for you. If you're in the latter camp, you might be even more interested in the event.
I'll never give up fruit, honey and maple syrup permanently because they have immense nutritional value but I do occasionally take breaks from them to heal from candida, fatigue, mood and more. I'm looking forward to this.
According to a study conducted by Melitta in 2015, coffee is the most commonly consumed beverage in Canada, with 84% of Canadians saying that they drink it.
Normally I'd note the potential bias there but a) potential bias is pretty obvious and b) 84% doesn't seem far-fetched.
According to CBC.ca, 67% of Canadians aged 18-67 drink coffee daily. According to that same article, coffee drinkers consume, on average, 16.6 cups of coffee per week, or 2.4 cups per day.
German housewife Melitta Bentz invented the Pour-Over™ over 100 years ago. Before that, coffee was brewed similar to the way tea is steeped now – coffee grounds were boiled in a cloth bag tied with string. This resulted in a cloudy, bitter coffee with an oily residue. The pour-over technique changed the way people made and consumed coffee.
Everyone's got their favourite – and their opinion is “THE RIGHT” one.
Coffee is a personal, very subjective subject. Everyone's got their favourite coffee spot and a preferred at-home method. They like it just so.
Some people prefer a stronger cup, others prefer a weaker cup. Some people want it black, others load it with condiments. Some like it flavoured, others insist on – to quote Denis Leary in this swear-laden rant – coffee flavored coffee. I think that if you need to load it up with condiments or flavour, you don't really like coffee and should choose another beverage. Embrace the bean.
My last five years of coffee makers
When I first moved in with my man almost five years ago he had an espresso machine that he'd modified to his liking. It eventually broke.
We tried French press for awhile, and it was good. I'd used one when I lived alone. We used one as our camping coffee method.
Then we went Keurig but the environmental guilt was too much for us. So much waste! For awhile, after each time I used the Keuring to make a cup of coffee, I would open the k-cups and dump the grounds into the compost bin. After awhile I stopped doing it each time, instead tossing them aside to do a bunch of them “later”. A time came when I stopped altogether. Eventually we started using reusable cups with our own freshly ground coffee but we still had that guilt. Two people have told me recently – and this might just be rumour – that the inventor of Keurig machines feels guilty about his invention and its environmental impact. In my home, we refer to all coffee machines that use cups and pods as “waste packaging dispensers”. I know that biodegradable cups exist now, but the non-recyclable and non-compostable still dominate.
Then came our beloved Aeropress, of which we own at least 3. (One at home, one at work, one at our trailer…) It became my favourite method by far. Using the “inverted” method, I get a strong cup with a thin layer of crema on top. Crema is one of my criteria for enjoyable coffee.
Having experienced many home coffee brewing methods and having a current favourite, I wasn't looking to make a change. I was slightly skeptical when Melitta's PR company offered me Melitta's 1-cup Pour-Over Coffee Brewer to try, but I accepted it with an open mind. I do not accept every product offer. In fact, I decline most. However, Melitta is an established name. They've been around a long time. And I like coffee.
Having a current favourite, I didn't expect much from Melitta's 1-cup Pour-Over Coffee Brewer. I was pleasantly surprised.
Melitta's representative sent me a can of ground coffee but I haven't opened it, choosing instead to grind my own as usual. Nothing is the same as freshly ground. My current beans aren't fancy. They're not fair trade or locally roasted, although I have some favourite local roasts. The beans I currently use are “Colombian Supremo” from a local grocery chain.
Just one disadvantage to start
The first thing I noticed with Melitta's 1-cup Pour-Over Coffee Brewer was a disadvantage: I didn't know how much water to use. One of the brewer's features is a “window” that allows you to see how much coffee you're brewing. However, while it allows you to see into your cup, it doesn't help determine how much water to put into the cone. As I do with the Aeropress, I began the brewing process by slowly pouring a little bit of boiling water into the coffee grounds to saturate them and let them “bloom” before slowly pouring the rest of the water. With the Melitta brewer, I paused after pouring in a little more water, let the cup fill, poured some more water, pausing and pouring until the cup was filled with the desired amount of coffee.
You can see the “window” at the bottom.
The solution to the water volume issue that I came up with is to fill your mug with water, pour that water into a measuring cup, and then note to use that much water next time. (So if your favourite mug holds 1 U.S. cup of liquid, pour 1 cup of boiling water into the cup.) You'd have to do this with every different sized vessel that holds your coffee.
If you've got a better idea, feel free to share it.
Oh, but the smell…
After that, all good. My man walked into the kitchen as I was making the first cup and observed that it smelled good. It really did. The smell of fresh-brewed coffee is one of the best smells in the world, isn't it? Unless you don't like coffee or the smell of it.
I tried it black first, and it tasted really good. Much better than I expected.
I proceeded to make one of my Bulletproof-like lattes and it was delicious with its added cinnamon, vanilla and grass-fed dairy, blended to a lovely froth.
Clean up is a snap!
[*finger snap*, like in a cheesy commercial]
Clean up was easy. Melitta's 1-cup Pour-Over Coffee Brewer takes a #2 cone filter. When the coffee has finished brewing, dump that in the compost bin and rinse the plastic brewer- and the rinsing part is optional. It's slightly easier to clean than the Aeropress, which requires a good rinse.
I still love my Aeropress, but will use the Melitta 1-cup Pour-Over Coffee Brewer at work. It saves money on buying coffee, and saves the guilt of using one of the Keurig machines at the office. Curious? Go for it! Melitta's 1-cup Pour-Over Coffee Brewer is a great choice. It also costs under $5 in both Canadian and U.S. currencies. You can find it at Walmart, Bed Bath & Beyond, and other retailers.