Body Balancing
Stress, Recovery, and Natural Health Alternatives
Be Productive When Tired
Healthy with Hanifa
Dec. 9, 2024
You could be someone who suffers from adrenal fatigue, depression, any other ailment, or you're simply not motivated. Here are my top tips to beat the blahs and get stuff done:
1. First off, if you're really sick, consider taking a few complete days off. You don't want to expend energy when the body requires vitality for recuperation. Sometimes you simply need REST.
2. Secondly, address underlying causes for fatigue. Is it an actual condition, or perhaps burn out? Treating root causes of fatigue will increase the vitality of your organs.
3. Set a timer, work in small stints - Set a timer and do a little at a time. It might be a 5 min. clean in one area.
4. Make a list, set aside a realistic block of time - Write a list of tasks you need to accomplish; then set aside a realistic amount of time, according to energy levels. If you can only do 15 to 30 minutes today, go through as much as you can of those tasks, and then spend the rest of the day recuperating
5. Schedule one productive task, one relaxing task - In the morning, work on a project and then make yourself a tea; in the afternoon, do some reading and then play solitaire; in the evening, do some cleaning and then watch your favorite drama.
6. Stop your self-defeating attitude - really, am I going to get anything done? Actually, you'll get a lot done since strategy, consistency, and even small tasks add up. If you do nothing, you'll get nothing.
Protection Against Smog
Healthy with Hanifa
July 24, 2023
So with some frequent smog from wildfires, here are tips on protecting your mucosal membranes from damage against smog:
Factors Influencing Mucosal Membranes
Your mucosal lining requires support if you regularly experience dry mouth, dry eyes, and are more prone to allergies.
Poor hydration, alcohol, caffeine, high-sugar foods/beverages, smoking/vaping, medications, germs, Aspirin, protein pump inhibitors, high fat diets, too much endurance exercise, gluten, and antibiotics can compromise mucosal integrity.
As first line protection, consider barriers
-N95 masks
-Air purifiers/Hepa filters
-nebulizers (breathing machines)
Support through Food and Supplements
-adequate water 6-8 oz., 6-8x per day, provides better cellular hydration and moisture balance for membranes
-vitamin A for regeneration and repair of mucosal barriers; also essential in maintaining moisture levels and mucous membranes for eyes & eyelids
-vitamin D manages tissue stress and protects underlying tissues against micro-organisms, dust, various chemicals
-omega 3 oils support saliva and tear production for eye lubrication
-amino acids & probiotics for mucosal repair: glutamine, arginine, glycine, proline, collagen peptides, Bifidobacterium
-please follow directions on supplement labels unless practitioners recommends otherwise
Consider:
-certain plants such areca palm, money plant, ivy, spider plant, and peace lilies, which have air-purifying properties
Lung Detox Exercise:
-simply inhale/exhale steam from a shower or a steaming pot of water.
Lifestyle Tips for Preventing Breast Cancer
Healthy with Hanifa
July 3, 2023
Lifestyle factors can certainly contribute to the onset and prevent of breast cancer and inflammation. Chronic inflammation is damaging and may lead to lower immunity. To improve lifestyle, consider the following
-avoid smoking and reduce alcohol consumption.
-moderate exercise, especially rebounding
-make sure you get a good quality night’s rest
Toxins are stored in cells. Xenoestrogens from plastics and pesticides can lock onto cell receptors, disrupting function. To prevent this
-use glass instead of plastic containers
-eat organic produce and hormone-free meat when possible
-use all-natural cosmetics and household cleaning products
-cook with pots and pans like cast iron or stainless steel
- remove amalgam and mercury fillings in teeth (speak to holistic dentist for replacements)
Managing and Preventing Alzheimer's
Healthy with Hanifa
May 15, 2023
Mind your liver
In Traditional Chinese Medicine, a healthy liver is the seat of a healthy mind
-eat liver-supportive foods such as beets, greens, berries, cruciferous vegetables (broccoli, cauliflower, kale)
-water and fresh lemon juice on an empty stomach first thing in the morning serves as a gentle liver cleanser
Mind your gut
Inflammation creates malabsorption in the intestinal tract, and the right nutrients do not go to the brain
-soy, dairy, and grains are often the worst culprit for the brain
-take a probiotic to crowd out bad bacteria; there is a microbiome in the brain that mimics the gut
Exercise
-regular cardiovascular exercise brings fresh blood to your brain. Aim for a cycle, walk, or swim that gets the heart pumping
-exercise your brain too with crosswords, sudoku, trivia, and memory games
A Few Extras
-Turmeric has been shown to decrease plaque in the brain
-Try intermittent fasting to give your digestion a break, repair your guts, and let your organs cleanse themselves to help you develop mental clarity
-Milk thistle is very supportive for the liver
Healthy to 100: 20 Tips
Healthy with Hanifa
Sept. 13, 2022
1. Eat more wild-caught fish
2. Every once in a while, do a heavy metal detox or just a detox in general
3. Learn to forgive
4. Eat lots of vegetables
5. Drink lots of water
6. Mind your microbiome
7. Exercise regularly, but don't over do it
8. Pursue your passions
9. Be around great people
10.Avoid chemicals and hormones in your meat
11. Find the diet that works for your personal biochemistry
12. Sleep enough
13. Stay out of the hospital
14. Be kind to yourself
15. Eat more at home
16. Have a spiritual practice
17. Get some sunlight
18. Address vitamin and mineral deficiencies
19. Use natural detergents and cleaning agents
20. Have goals
Do You Really Want to Get Better?
Healthy with Hanifa
Dec. 17, 2020
I have met with clients who've had their gallbladders removed, multiple abdominal surgeries, a history of colon cancer that runs in their families, blood in their vomit, and ulcers on their intestinal lining. They tell me that they've tried everything and are sick and tired of being sick and tired.
So I spend 8 hours putting together a program and give them all the cues--eat this, don't eat that, take this supplement, manage stress, but they still argue with me about keeping foods in that are not conducive to their condition.
They would rather have stubborness along with illness, constant food allergies, a plethora of symptoms, or surgery rather than follow a program of health and the removal of certain foods. Their entire lives will consist of hopping through things that do not work and never finding solutions because they won't simply grit their teeth and do what matters.
I have always been someone that would do whatever it took to be healthy. Also, not surprisingly, the client who gets better is the one who simply follows advice without much complaint. So the choice is yours: health or lifetime of trial and sickness?
4 Keys to Health
Healthy with Hanifa
Sept. 21, 2020
Some quick notes here:
1. Keep the body toxin-free - cleaner water, less chemicals/pesticides in our foods, a balanced microbiome (pathogenic microbial gut overgrowth will cause self-intoxication), green cleaning products
2. Nourish the body -- eat enough protein/carbs/fat, nutritious foods with lots of color, water, supplement if and when necessary.
3. Oxygenate the body - get outside, spend time in nature, open a window.
4. Rest the body - stress management, repair and recovery during a good night's rest
Nine Risk Factors for Coronary Artery Disease
Healthy with Hanifa
Mar. 5, 2020
Here are 9 factors that you put you at higher risk for heart problems. See if you can reduce any of these:
1. Hypertension/high blood pressure
2. High cholesterol
3. Diabetes
4. Smoking
5. Alcohol
6. Poor diet
7. Sedentary lifestyle
8. Excessive weight
9. Stress
- University of Ottawa, Heartwise Training Program
It's Okay to Take a Break
Healthy with Hanifa
January 20, 2020
This is a technique that I learnt from Esther Kane MSW, a licensed counselor:
You could be experiencing a stressful, overwhelming period in your life. Many people want to get rid of negative emotions, so they'll suppress them or feed an addiction, but problems are inevitable and so are the accompanying feelings.
Have you considered sitting with your emotions and just letting them ride out? I know it's not an easy task because you have to actually feel them, and sometimes it may take days or weeks, not a matter of hours to just "sit". However, it's important to take a break and give yourself space. You may even need to make yourself a big mug of hot cocoa and throw a blanket over your head, as you cry, obsess, and ruminate. This has a much-needed cathartic effect. After going through your stages, it will be a sunnier day and you will have actually moved on.
The Art of Acceptance
Healthy with Hanifa
Oct. 31, 2019
I've said it many times before, and I'll say it again: we are all bio-chemically individual. Nobody has the same goals, ancestry, genetics, stomach acid levels, and microbiome. This is why a one-size-fits all approach does not work. This is also why a conventional "fitness", high-protein, moderate to low-carb diet never worked for me. I have low stomach acid, and for those with low stomach acid, it's much harder to digest meat. As a result of not being able to digest meat, I have a harder time recovering from heavy weight-training workouts, and I am more susceptible to bloating.
In other words, it's taken me literally two decades to accept my individuality, and to adjust my training and dietary protocols. I no longer lift heavy weights. I have to find alternative sources of protein. I can't do wild cheat days where I eat anything I want without it throwing off digestion and progress. This is just my body. It's taken a long time to accept it, but I've finally come to peace.
Please don't make the same mistake! Acknowledge that what you're doing isn't working and then make adjustments accordingly. Rather than fighting your reality, you'll be more successful once you accept yourself and your uniqueness.
Emotional Health: Only Spend Emotional Energy on People who are Aligned with Your Values
Healthy with Hanifa
Nov. 25, 2019
I have a tendency to mull over bad behavior, especially if it's behavior I don't understand. Case in point: I dealt with a very rude young man in traffic about a month ago. Yes, I was irate with him, but I never crossed the legal line. He, on the other hand, began rolling down his window and gesturing at his door locks, and threatened to beat me up. I decided that he simply wanted to argue, and thus, ignored him. He still wanted to fight, so he honked, cut in front, and held his finger at me for the entire duration he drove in front of my car.
Even though I usually forget by the next day, I hung onto this incident for days afterwards. The questions I asked myself: "How could any man treat a woman with such disrespect?" "Why did the woman beside him not stop him?" and "Does he not feel any remorse?"
I realized then that I was trying to comprehend that which I could not. My values are different: I feel guilty after I treat someone badly, I don't like to keep arguing, and I examine my actions after a confrontation. I also realized that it was costing me energy and health points to even give someone who's not aligned with my values so much space in my head.
Are you wasting emotional time and energy on people who are not your sort? Well, if you are, stop choosing them!
3 More Healthy Gut Tips
Healthy with Hanifa
Sept. 27, 2019
Why is there so much emphasis on the gut in complimentary medicine these days? Because it really is the center of health! Your gut is where the body absorbs nutrients, which gets distributed via blood to all your cells and major organs. Imagine if your gut has an overgrowth of pathogenic bacteria along with little holes that allow these toxins to escape into the bloodstream.
If you want better skin, a flatter stomach, and prevention of both physical and mental illnesses, work on your gut health! Here are 3 tips:
1. Go grain-free -- Grains are hard to digest for a compromised gut. I had been dealing with chronic parasites, and I didn't come out ahead until I took out grains.
2. Take L-Glutamine--This important supplement helps repair the lining of your gut wall and recover muscle.
3. Stress Less -- Stress affects digestions. If you want better digestion, eat slowly and consume whole foods that you enjoy. You may even want to ensure your environment is stress-free, so maybe take your lunch out to the park.
Be True to Yourself
Healthy with Hanifa
Jan. 24, 2019
Having taught fitness for so long, I know the importance of image and having a fit appearance. You can also say that I am a professional dieter. I have been on every diet imaginable--raw vegan to paleo, from food pyramids to counting calories, from The Zone diet to a conventional bodybuilder's diet. Having experimented, I can honestly say I know what works best for my body.
However, here's the problem--
I have been derailed. Whether it's the lure of a more beauty, a leaner body, or greater mental focus, I have been switched off what I knew worked for me in hopes of finding something better.
And you know what?
I always return to what works best for me.
This is a lesson for all of us: in spite of the newest die, the latest workout, or the trendiest detox, there will always be something newer, shinier, and replete with promises. The key is to reach deep within you. You know deep down what works and what doesn't. Don't be swayed, stick to it, and be true to yourself!
Improving Innate Immunity
Healthy with Hanifa
Oct. 25, 2021
Nature gave us a wonderful immune system that can deal with viruses and variants. It's best that we support this process, but how to? Well, here are some quick, effective hints:
Deal with your allergies - allergies cause inflammation and overload your body. Whether you have food or airborne allergies, it's a good idea to avoid them so that your body's not burdened distracted.
Get enough sleep - this is the time the body repairs and cleanses itself. You release growth hormones and build muscle during sleep as well.
A diet rich in vegetables and fruit - the antioxidants in such foods protect your cells from attack and damage
Moderate social interaction - living in a bubble and over-sanitizing actually lowers immunity. If you want a more resilient immune system, you have to expose yourself to a variety of microbes.
Exercising regularly - this helps you to maintain your weight and keep circulation going. It also helps your lymph fluids (aka immune fluids) move throughout your body.
Do You Really Want to Get Better?
Healthy with Hanifa
Dec. 17, 2020
I have met with clients who've had their gallbladders removed, multiple abdominal surgeries, a history of colon cancer that runs in their families, blood in their vomit, and ulcers on their intestinal lining. They tell me that they've tried everything and are sick and tired of being sick and tired.
So I spend 8 hours putting together a program and give them all the cues--eat this, don't eat that, take this supplement, manage stress, but they still argue with me about keeping foods in that are not conducive to their condition.
They would rather have stubborness along with illness, constant food allergies, a plethora of symptoms, or surgery rather than follow a program of health and the removal of certain foods. Their entire lives will consist of hopping through things that do not work and never finding solutions because they won't simply grit their teeth and do what matters.
I have always been someone that would do whatever it took to be healthy. Also, not surprisingly, the client who gets better is the one who simply follows advice without much complaint. So the choice is yours: health or lifetime of trial and sickness?
4 Keys to Health
Healthy with Hanifa
Sept. 21, 2020
Some quick notes here:
1. Keep the body toxin-free - cleaner water, less chemicals/pesticides in our foods, a balanced microbiome (pathogenic microbial gut overgrowth will cause self-intoxication), green cleaning products
2. Nourish the body -- eat enough protein/carbs/fat, nutritious foods with lots of color, water, supplement if and when necessary.
3. Oxygenate the body - get outside, spend time in nature, open a window.
4. Rest the body - stress management, repair and recovery during a good night's rest
Nine Risk Factors for Coronary Artery Disease
Healthy with Hanifa
Mar. 5, 2020
Here are 9 factors that you put you at higher risk for heart problems. See if you can reduce any of these:
1. Hypertension/high blood pressure
2. High cholesterol
3. Diabetes
4. Smoking
5. Alcohol
6. Poor diet
7. Sedentary lifestyle
8. Excessive weight
9. Stress
- University of Ottawa, Heartwise Training Program
It's Okay to Take a Break
Healthy with Hanifa
January 20, 2020
This is a technique that I learnt from Esther Kane MSW, a licensed counselor:
You could be experiencing a stressful, overwhelming period in your life. Many people want to get rid of negative emotions, so they'll suppress them or feed an addiction, but problems are inevitable and so are the accompanying feelings.
Have you considered sitting with your emotions and just letting them ride out? I know it's not an easy task because you have to actually feel them, and sometimes it may take days or weeks, not a matter of hours to just "sit". However, it's important to take a break and give yourself space. You may even need to make yourself a big mug of hot cocoa and throw a blanket over your head, as you cry, obsess, and ruminate. This has a much-needed cathartic effect. After going through your stages, it will be a sunnier day and you will have actually moved on.
The Art of Acceptance
Healthy with Hanifa
Oct. 31, 2019
I've said it many times before, and I'll say it again: we are all bio-chemically individual. Nobody has the same goals, ancestry, genetics, stomach acid levels, and microbiome. This is why a one-size-fits all approach does not work. This is also why a conventional "fitness", high-protein, moderate to low-carb diet never worked for me. I have low stomach acid, and for those with low stomach acid, it's much harder to digest meat. As a result of not being able to digest meat, I have a harder time recovering from heavy weight-training workouts, and I am more susceptible to bloating.
In other words, it's taken me literally two decades to accept my individuality, and to adjust my training and dietary protocols. I no longer lift heavy weights. I have to find alternative sources of protein. I can't do wild cheat days where I eat anything I want without it throwing off digestion and progress. This is just my body. It's taken a long time to accept it, but I've finally come to peace.
Please don't make the same mistake! Acknowledge that what you're doing isn't working and then make adjustments accordingly. Rather than fighting your reality, you'll be more successful once you accept yourself and your uniqueness.
Emotional Health: Only Spend Emotional Energy on People who are Aligned with Your Values
Healthy with Hanifa
Nov. 25, 2019
I have a tendency to mull over bad behavior, especially if it's behavior I don't understand. Case in point: I dealt with a very rude young man in traffic about a month ago. Yes, I was irate with him, but I never crossed the legal line. He, on the other hand, began rolling down his window and gesturing at his door locks, and threatened to beat me up. I decided that he simply wanted to argue, and thus, ignored him. He still wanted to fight, so he honked, cut in front, and held his finger at me for the entire duration he drove in front of my car.
Even though I usually forget by the next day, I hung onto this incident for days afterwards. The questions I asked myself: "How could any man treat a woman with such disrespect?" "Why did the woman beside him not stop him?" and "Does he not feel any remorse?"
I realized then that I was trying to comprehend that which I could not. My values are different: I feel guilty after I treat someone badly, I don't like to keep arguing, and I examine my actions after a confrontation. I also realized that it was costing me energy and health points to even give someone who's not aligned with my values so much space in my head.
Are you wasting emotional time and energy on people who are not your sort? Well, if you are, stop choosing them!
3 More Healthy Gut Tips
Healthy with Hanifa
Sept. 27, 2019
Why is there so much emphasis on the gut in complimentary medicine these days? Because it really is the center of health! Your gut is where the body absorbs nutrients, which gets distributed via blood to all your cells and major organs. Imagine if your gut has an overgrowth of pathogenic bacteria along with little holes that allow these toxins to escape into the bloodstream.
If you want better skin, a flatter stomach, and prevention of both physical and mental illnesses, work on your gut health! Here are 3 tips:
1. Go grain-free -- Grains are hard to digest for a compromised gut. I had been dealing with chronic parasites, and I didn't come out ahead until I took out grains.
2. Take L-Glutamine--This important supplement helps repair the lining of your gut wall and recover muscle.
3. Stress Less -- Stress affects digestions. If you want better digestion, eat slowly and consume whole foods that you enjoy. You may even want to ensure your environment is stress-free, so maybe take your lunch out to the park.
Be True to Yourself
Healthy with Hanifa
Jan. 24, 2019
Having taught fitness for so long, I know the importance of image and having a fit appearance. You can also say that I am a professional dieter. I have been on every diet imaginable--raw vegan to paleo, from food pyramids to counting calories, from The Zone diet to a conventional bodybuilder's diet. Having experimented, I can honestly say I know what works best for my body.
However, here's the problem--
I have been derailed. Whether it's the lure of a more beauty, a leaner body, or greater mental focus, I have been switched off what I knew worked for me in hopes of finding something better.
And you know what?
I always return to what works best for me.
This is a lesson for all of us: in spite of the newest die, the latest workout, or the trendiest detox, there will always be something newer, shinier, and replete with promises. The key is to reach deep within you. You know deep down what works and what doesn't. Don't be swayed, stick to it, and be true to yourself!
Spend Less Time In Front of Your Computer
Healthy with Hanifa
Jan. 7, 2021
With there being lockdown after lockdown as well as work from home, you may find that you're spending more and more time in front of the computer. This can have a negative effect on your eyes, your posture, and even your musculature (you become tight and weak in certain areas).
That being said, what can be done about sitting in front of the computer all the time? How can you do less of it, but still be productive?
1. Set a timer - I'm trying a new habit. I set the timer for 50 minutes, and for 10 minutes, I do something that has nothing to do with a computer screen. You could head to the kitchen for a healthy snack or pet your cat.
2. Clean/Declutter - So when that timer goes off, it's a good idea to get some housework done. Declutter a drawer, do some mopping, maybe even give that bathroom a scrub.
3. Stretch - It may be a good idea to retract your shoulders or lift your arms overhead. Get off of your chair and do a standing runner's stretch. Turn your head to the right hold it for 30 sec. Turn your head to the left and hold for 30 sec.
4. Turn off your social media - So you go from staring at your laptop or computer to staring at your cell phone. Maybe it's a good idea to give social media, including your Facebook and Twitter, a total break.
5. Other pesky errands - it could be loading a new pile of laundry, taking the garbage out, or simply returning a phone call. Just whatever you do, stop staring at the computer screen so much--it's not good for you!
Do You Really Want to Get Better?
Healthy with Hanifa
Dec. 17, 2020
I have met with clients who've had their gallbladders removed, multiple abdominal surgeries, a history of colon cancer that runs in their families, blood in their vomit, and ulcers on their intestinal lining. They tell me that they've tried everything and are sick and tired of being sick and tired.
So I spend 8 hours putting together a program and give them all the cues--eat this, don't eat that, take this supplement, manage stress, but they still argue with me about keeping foods in that are not conducive to their condition.
They would rather have stubborness along with illness, constant food allergies, a plethora of symptoms, or surgery rather than follow a program of health and the removal of certain foods. Their entire lives will consist of hopping through things that do not work and never finding solutions because they won't simply grit their teeth and do what matters.
I have always been someone that would do whatever it took to be healthy. Also, not surprisingly, the client who gets better is the one who simply follows advice without much complaint. So the choice is yours: health or lifetime of trial and sickness?
4 Keys to Health
Healthy with Hanifa
Sept. 21, 2020
Some quick notes here:
1. Keep the body toxin-free - cleaner water, less chemicals/pesticides in our foods, a balanced microbiome (pathogenic microbial gut overgrowth will cause self-intoxication), green cleaning products
2. Nourish the body -- eat enough protein/carbs/fat, nutritious foods with lots of color, water, supplement if and when necessary.
3. Oxygenate the body - get outside, spend time in nature, open a window.
4. Rest the body - stress management, repair and recovery during a good night's rest
Nine Risk Factors for Coronary Artery Disease
Healthy with Hanifa
Mar. 5, 2020
Here are 9 factors that you put you at higher risk for heart problems. See if you can reduce any of these:
1. Hypertension/high blood pressure
2. High cholesterol
3. Diabetes
4. Smoking
5. Alcohol
6. Poor diet
7. Sedentary lifestyle
8. Excessive weight
9. Stress
- University of Ottawa, Heartwise Training Program
It's Okay to Take a Break
Healthy with Hanifa
January 20, 2020
This is a technique that I learnt from Esther Kane MSW, a licensed counselor:
You could be experiencing a stressful, overwhelming period in your life. Many people want to get rid of negative emotions, so they'll suppress them or feed an addiction, but problems are inevitable and so are the accompanying feelings.
Have you considered sitting with your emotions and just letting them ride out? I know it's not an easy task because you have to actually feel them, and sometimes it may take days or weeks, not a matter of hours to just "sit". However, it's important to take a break and give yourself space. You may even need to make yourself a big mug of hot cocoa and throw a blanket over your head, as you cry, obsess, and ruminate. This has a much-needed cathartic effect. After going through your stages, it will be a sunnier day and you will have actually moved on.
The Art of Acceptance
Healthy with Hanifa
Oct. 31, 2019
I've said it many times before, and I'll say it again: we are all bio-chemically individual. Nobody has the same goals, ancestry, genetics, stomach acid levels, and microbiome. This is why a one-size-fits all approach does not work. This is also why a conventional "fitness", high-protein, moderate to low-carb diet never worked for me. I have low stomach acid, and for those with low stomach acid, it's much harder to digest meat. As a result of not being able to digest meat, I have a harder time recovering from heavy weight-training workouts, and I am more susceptible to bloating.
In other words, it's taken me literally two decades to accept my individuality, and to adjust my training and dietary protocols. I no longer lift heavy weights. I have to find alternative sources of protein. I can't do wild cheat days where I eat anything I want without it throwing off digestion and progress. This is just my body. It's taken a long time to accept it, but I've finally come to peace.
Please don't make the same mistake! Acknowledge that what you're doing isn't working and then make adjustments accordingly. Rather than fighting your reality, you'll be more successful once you accept yourself and your uniqueness.
Emotional Health: Only Spend Emotional Energy on People who are Aligned with Your Values
Healthy with Hanifa
Nov. 25, 2019
I have a tendency to mull over bad behavior, especially if it's behavior I don't understand. Case in point: I dealt with a very rude young man in traffic about a month ago. Yes, I was irate with him, but I never crossed the legal line. He, on the other hand, began rolling down his window and gesturing at his door locks, and threatened to beat me up. I decided that he simply wanted to argue, and thus, ignored him. He still wanted to fight, so he honked, cut in front, and held his finger at me for the entire duration he drove in front of my car.
Even though I usually forget by the next day, I hung onto this incident for days afterwards. The questions I asked myself: "How could any man treat a woman with such disrespect?" "Why did the woman beside him not stop him?" and "Does he not feel any remorse?"
I realized then that I was trying to comprehend that which I could not. My values are different: I feel guilty after I treat someone badly, I don't like to keep arguing, and I examine my actions after a confrontation. I also realized that it was costing me energy and health points to even give someone who's not aligned with my values so much space in my head.
Are you wasting emotional time and energy on people who are not your sort? Well, if you are, stop choosing them!
3 More Healthy Gut Tips
Healthy with Hanifa
Sept. 27, 2019
Why is there so much emphasis on the gut in complimentary medicine these days? Because it really is the center of health! Your gut is where the body absorbs nutrients, which gets distributed via blood to all your cells and major organs. Imagine if your gut has an overgrowth of pathogenic bacteria along with little holes that allow these toxins to escape into the bloodstream.
If you want better skin, a flatter stomach, and prevention of both physical and mental illnesses, work on your gut health! Here are 3 tips:
1. Go grain-free -- Grains are hard to digest for a compromised gut. I had been dealing with chronic parasites, and I didn't come out ahead until I took out grains.
2. Take L-Glutamine--This important supplement helps repair the lining of your gut wall and recover muscle.
3. Stress Less -- Stress affects digestions. If you want better digestion, eat slowly and consume whole foods that you enjoy. You may even want to ensure your environment is stress-free, so maybe take your lunch out to the park.
Be True to Yourself
Healthy with Hanifa
Jan. 24, 2019
Having taught fitness for so long, I know the importance of image and having a fit appearance. You can also say that I am a professional dieter. I have been on every diet imaginable--raw vegan to paleo, from food pyramids to counting calories, from The Zone diet to a conventional bodybuilder's diet. Having experimented, I can honestly say I know what works best for my body.
However, here's the problem--
I have been derailed. Whether it's the lure of a more beauty, a leaner body, or greater mental focus, I have been switched off what I knew worked for me in hopes of finding something better.
And you know what?
I always return to what works best for me.
This is a lesson for all of us: in spite of the newest die, the latest workout, or the trendiest detox, there will always be something newer, shinier, and replete with promises. The key is to reach deep within you. You know deep down what works and what doesn't. Don't be swayed, stick to it, and be true to yourself!
The Imperfect Fitness Instu7rctor
Healthy with Hanifa
Mar. 5, 2020
The fitness industry is that of vanity. As someone who has struggled with bloating and even putting on lean muscle in spite of concerted efforts, I can say that what we see on TV and social media is not true to reality.
Not all of us look like fitness models, and in fact, most of us do not. That's in spite of consistent good eating habits or exercise. So much of appearance is genetics, which includes elements like metabolism, gut microbiome, and susceptibility to inflammation.
Because I've struggled myself, I don't judge when I see a normal-looking fitness instructor. She could have slightly flabby triceps or even a belly. What matters to me is her strength, her posture, her voice, her ability to relate and motivate.
There is definitely still a niche for body-beautiful trainers (and yes, many of them have a huge following). However, there's also a niche for the less-than-media-ideal instructors who can really teach and put together a great routine. Don't judge an instructor by appearance only, judge her by her strength and the quality of her teaching!
Nine Risk Factors for Coronary Artery Disease
Healthy with Hanifa
Mar. 5, 2020
Here are 9 factors that you put you at higher risk for heart problems. See if you can reduce any of these:
1. Hypertension/high blood pressure
2. High cholesterol
3. Diabetes
4. Smoking
5. Alcohol
6. Poor diet
7. Sedentary lifestyle
8. Excessive weight
9. Stress
- University of Ottawa, Heartwise Training Program
It's Okay to Take a Break
Healthy with Hanifa
January 20, 2020
This is a technique that I learnt from Esther Kane MSW, a licensed counselor:
You could be experiencing a stressful, overwhelming period in your life. Many people want to get rid of negative emotions, so they'll suppress them or feed an addiction, but problems are inevitable and so are the accompanying feelings.
Have you considered sitting with your emotions and just letting them ride out? I know it's not an easy task because you have to actually feel them, and sometimes it may take days or weeks, not a matter of hours to just "sit". However, it's important to take a break and give yourself space. You may even need to make yourself a big mug of hot cocoa and throw a blanket over your head, as you cry, obsess, and ruminate. This has a much-needed cathartic effect. After going through your stages, it will be a sunnier day and you will have actually moved on.
The Art of Acceptance
Healthy with Hanifa
Oct. 31, 2019
I've said it many times before, and I'll say it again: we are all bio-chemically individual. Nobody has the same goals, ancestry, genetics, stomach acid levels, and microbiome. This is why a one-size-fits all approach does not work. This is also why a conventional "fitness", high-protein, moderate to low-carb diet never worked for me. I have low stomach acid, and for those with low stomach acid, it's much harder to digest meat. As a result of not being able to digest meat, I have a harder time recovering from heavy weight-training workouts, and I am more susceptible to bloating.
In other words, it's taken me literally two decades to accept my individuality, and to adjust my training and dietary protocols. I no longer lift heavy weights. I have to find alternative sources of protein. I can't do wild cheat days where I eat anything I want without it throwing off digestion and progress. This is just my body. It's taken a long time to accept it, but I've finally come to peace.
Please don't make the same mistake! Acknowledge that what you're doing isn't working and then make adjustments accordingly. Rather than fighting your reality, you'll be more successful once you accept yourself and your uniqueness.
Emotional Health: Only Spend Emotional Energy on People who are Aligned with Your Values
Healthy with Hanifa
Nov. 25, 2019
I have a tendency to mull over bad behavior, especially if it's behavior I don't understand. Case in point: I dealt with a very rude young man in traffic about a month ago. Yes, I was irate with him, but I never crossed the legal line. He, on the other hand, began rolling down his window and gesturing at his door locks, and threatened to beat me up. I decided that he simply wanted to argue, and thus, ignored him. He still wanted to fight, so he honked, cut in front, and held his finger at me for the entire duration he drove in front of my car.
Even though I usually forget by the next day, I hung onto this incident for days afterwards. The questions I asked myself: "How could any man treat a woman with such disrespect?" "Why did the woman beside him not stop him?" and "Does he not feel any remorse?"
I realized then that I was trying to comprehend that which I could not. My values are different: I feel guilty after I treat someone badly, I don't like to keep arguing, and I examine my actions after a confrontation. I also realized that it was costing me energy and health points to even give someone who's not aligned with my values so much space in my head.
Are you wasting emotional time and energy on people who are not your sort? Well, if you are, stop choosing them!
3 More Healthy Gut Tips
Healthy with Hanifa
Sept. 27, 2019
Why is there so much emphasis on the gut in complimentary medicine these days? Because it really is the center of health! Your gut is where the body absorbs nutrients, which gets distributed via blood to all your cells and major organs. Imagine if your gut has an overgrowth of pathogenic bacteria along with little holes that allow these toxins to escape into the bloodstream.
If you want better skin, a flatter stomach, and prevention of both physical and mental illnesses, work on your gut health! Here are 3 tips:
1. Go grain-free -- Grains are hard to digest for a compromised gut. I had been dealing with chronic parasites, and I didn't come out ahead until I took out grains.
2. Take L-Glutamine--This important supplement helps repair the lining of your gut wall and recover muscle.
3. Stress Less -- Stress affects digestions. If you want better digestion, eat slowly and consume whole foods that you enjoy. You may even want to ensure your environment is stress-free, so maybe take your lunch out to the park.
Be True to Yourself
Healthy with Hanifa
Jan. 24, 2019
Having taught fitness for so long, I know the importance of image and having a fit appearance. You can also say that I am a professional dieter. I have been on every diet imaginable--raw vegan to paleo, from food pyramids to counting calories, from The Zone diet to a conventional bodybuilder's diet. Having experimented, I can honestly say I know what works best for my body.
However, here's the problem--
I have been derailed. Whether it's the lure of a more beauty, a leaner body, or greater mental focus, I have been switched off what I knew worked for me in hopes of finding something better.
And you know what?
I always return to what works best for me.
This is a lesson for all of us: in spite of the newest die, the latest workout, or the trendiest detox, there will always be something newer, shinier, and replete with promises. The key is to reach deep within you. You know deep down what works and what doesn't. Don't be swayed, stick to it, and be true to yourself!
Staying Independent, Part 2: Rehab those Injuries!
Healthy with Hanifa
Jun. 19, 2020
With there being recent focus on the old age homes, we know it’s best to stay out of them unless you have absolutely no choice . . .
In my grandparents’ generation, if you had a sore shoulder, you let it be. If you had a knee injury, you simply moved it less. As time wore on, this “letting in be” would result in additional stiffness and weakness.
If you want to stay independent, don’t just live with an injury, please see a physiotherapist. You want to restore as much range of motion as possible to a particular joint or muscle. Not only does a weakened joint affect mobility, it can affect posture and other areas too e.g. a knee issue could lead to a hip issue, and a hip issue may inhibit walking.
It’s a hassle having to make appointments, check with your insurers, or even pay out of pocket, but physiotherapy is a necessity because injured yet neglected joints and muscles will further deteriorate. If you move less, you’ll also have less independence.
If budgeting is an issue, simply pay for a few sessions and then do the exercises given on a regular basis. Speak to your doctor about getting a diagnosis along with referrals and alternatives. Could there be a rehab program somewhere in your city? Is there government subsidy for those over 65? You could probably conduct an online search for exercises to follow and exercises to avoid to help with a particular issue. Just remember this: nothing beats real-life physiotherapy.
Nine Risk Factors for Coronary Artery Disease
Healthy with Hanifa
Mar. 5, 2020
Here are 9 factors that you put you at higher risk for heart problems. See if you can reduce any of these:
1. Hypertension/high blood pressure
2. High cholesterol
3. Diabetes
4. Smoking
5. Alcohol
6. Poor diet
7. Sedentary lifestyle
8. Excessive weight
9. Stress
- University of Ottawa, Heartwise Training Program
It's Okay to Take a Break
Healthy with Hanifa
January 20, 2020
This is a technique that I learnt from Esther Kane MSW, a licensed counselor:
You could be experiencing a stressful, overwhelming period in your life. Many people want to get rid of negative emotions, so they'll suppress them or feed an addiction, but problems are inevitable and so are the accompanying feelings.
Have you considered sitting with your emotions and just letting them ride out? I know it's not an easy task because you have to actually feel them, and sometimes it may take days or weeks, not a matter of hours to just "sit". However, it's important to take a break and give yourself space. You may even need to make yourself a big mug of hot cocoa and throw a blanket over your head, as you cry, obsess, and ruminate. This has a much-needed cathartic effect. After going through your stages, it will be a sunnier day and you will have actually moved on.
The Art of Acceptance
Healthy with Hanifa
Oct. 31, 2019
I've said it many times before, and I'll say it again: we are all bio-chemically individual. Nobody has the same goals, ancestry, genetics, stomach acid levels, and microbiome. This is why a one-size-fits all approach does not work. This is also why a conventional "fitness", high-protein, moderate to low-carb diet never worked for me. I have low stomach acid, and for those with low stomach acid, it's much harder to digest meat. As a result of not being able to digest meat, I have a harder time recovering from heavy weight-training workouts, and I am more susceptible to bloating.
In other words, it's taken me literally two decades to accept my individuality, and to adjust my training and dietary protocols. I no longer lift heavy weights. I have to find alternative sources of protein. I can't do wild cheat days where I eat anything I want without it throwing off digestion and progress. This is just my body. It's taken a long time to accept it, but I've finally come to peace.
Please don't make the same mistake! Acknowledge that what you're doing isn't working and then make adjustments accordingly. Rather than fighting your reality, you'll be more successful once you accept yourself and your uniqueness.
Emotional Health: Only Spend Emotional Energy on People who are Aligned with Your Values
Healthy with Hanifa
Nov. 25, 2019
I have a tendency to mull over bad behavior, especially if it's behavior I don't understand. Case in point: I dealt with a very rude young man in traffic about a month ago. Yes, I was irate with him, but I never crossed the legal line. He, on the other hand, began rolling down his window and gesturing at his door locks, and threatened to beat me up. I decided that he simply wanted to argue, and thus, ignored him. He still wanted to fight, so he honked, cut in front, and held his finger at me for the entire duration he drove in front of my car.
Even though I usually forget by the next day, I hung onto this incident for days afterwards. The questions I asked myself: "How could any man treat a woman with such disrespect?" "Why did the woman beside him not stop him?" and "Does he not feel any remorse?"
I realized then that I was trying to comprehend that which I could not. My values are different: I feel guilty after I treat someone badly, I don't like to keep arguing, and I examine my actions after a confrontation. I also realized that it was costing me energy and health points to even give someone who's not aligned with my values so much space in my head.
Are you wasting emotional time and energy on people who are not your sort? Well, if you are, stop choosing them!
3 More Healthy Gut Tips
Healthy with Hanifa
Sept. 27, 2019
Why is there so much emphasis on the gut in complimentary medicine these days? Because it really is the center of health! Your gut is where the body absorbs nutrients, which gets distributed via blood to all your cells and major organs. Imagine if your gut has an overgrowth of pathogenic bacteria along with little holes that allow these toxins to escape into the bloodstream.
If you want better skin, a flatter stomach, and prevention of both physical and mental illnesses, work on your gut health! Here are 3 tips:
1. Go grain-free -- Grains are hard to digest for a compromised gut. I had been dealing with chronic parasites, and I didn't come out ahead until I took out grains.
2. Take L-Glutamine--This important supplement helps repair the lining of your gut wall and recover muscle.
3. Stress Less -- Stress affects digestions. If you want better digestion, eat slowly and consume whole foods that you enjoy. You may even want to ensure your environment is stress-free, so maybe take your lunch out to the park.
Be True to Yourself
Healthy with Hanifa
Jan. 24, 2019
Having taught fitness for so long, I know the importance of image and having a fit appearance. You can also say that I am a professional dieter. I have been on every diet imaginable--raw vegan to paleo, from food pyramids to counting calories, from The Zone diet to a conventional bodybuilder's diet. Having experimented, I can honestly say I know what works best for my body.
However, here's the problem--
I have been derailed. Whether it's the lure of a more beauty, a leaner body, or greater mental focus, I have been switched off what I knew worked for me in hopes of finding something better.
And you know what?
I always return to what works best for me.
This is a lesson for all of us: in spite of the newest die, the latest workout, or the trendiest detox, there will always be something newer, shinier, and replete with promises. The key is to reach deep within you. You know deep down what works and what doesn't. Don't be swayed, stick to it, and be true to yourself!
Bred to be Stressed
Healthy with Hanifa
Jun. 5, 2020
I have presentation notes due on Monday, at least one business appointment daily, recert courses to complete, a second book to write, a whole house to clean inside and outside, meals to make from scratch, a dog to walk, and on and on . . . This gives me flashbacks from high school.
It was one of those top-ranked high schools that was supposed to breed uber-successful young adults: scholarship winners, Ivy-League attendees, and future CEOs. I remember having a mix of 6 to 8 essays, projects, and oral presentations due on the same day. Feeling as if I was going to meltdown, I explained my situation and asked one of the teachers if I could please get an extension. His answer: "No, sorry. That's life."
As an adult, I can now see the foolishness of this logic. If you don't properly prioritize and pace yourself, you will be forced to quit. You'll get sick. If not physically, then you'll exhaust yourself mentally and emotionally.
Next time you get too busy, ask yourself where this originates. Is it because you were bred to be this way by parents and mentors? Is it because you have something to prove? Whatever it is, it's much healthier for you to adjust expectations, and balance out your time more effectively. Nothing wrong with giving yourself an extension if you need one!
Note: I understand this can't be done in some work environments, but this is a matter of choosing what you can control. For example, house cleaning can be delegated to a different day.
Nine Risk Factors for Coronary Artery Disease
Healthy with Hanifa
Mar. 5, 2020
Here are 9 factors that you put you at higher risk for heart problems. See if you can reduce any of these:
1. Hypertension/high blood pressure
2. High cholesterol
3. Diabetes
4. Smoking
5. Alcohol
6. Poor diet
7. Sedentary lifestyle
8. Excessive weight
9. Stress
- University of Ottawa, Heartwise Training Program
It's Okay to Take a Break
Healthy with Hanifa
January 20, 2020
This is a technique that I learnt from Esther Kane MSW, a licensed counselor:
You could be experiencing a stressful, overwhelming period in your life. Many people want to get rid of negative emotions, so they'll suppress them or feed an addiction, but problems are inevitable and so are the accompanying feelings.
Have you considered sitting with your emotions and just letting them ride out? I know it's not an easy task because you have to actually feel them, and sometimes it may take days or weeks, not a matter of hours to just "sit". However, it's important to take a break and give yourself space. You may even need to make yourself a big mug of hot cocoa and throw a blanket over your head, as you cry, obsess, and ruminate. This has a much-needed cathartic effect. After going through your stages, it will be a sunnier day and you will have actually moved on.
The Art of Acceptance
Healthy with Hanifa
Oct. 31, 2019
I've said it many times before, and I'll say it again: we are all bio-chemically individual. Nobody has the same goals, ancestry, genetics, stomach acid levels, and microbiome. This is why a one-size-fits all approach does not work. This is also why a conventional "fitness", high-protein, moderate to low-carb diet never worked for me. I have low stomach acid, and for those with low stomach acid, it's much harder to digest meat. As a result of not being able to digest meat, I have a harder time recovering from heavy weight-training workouts, and I am more susceptible to bloating.
In other words, it's taken me literally two decades to accept my individuality, and to adjust my training and dietary protocols. I no longer lift heavy weights. I have to find alternative sources of protein. I can't do wild cheat days where I eat anything I want without it throwing off digestion and progress. This is just my body. It's taken a long time to accept it, but I've finally come to peace.
Please don't make the same mistake! Acknowledge that what you're doing isn't working and then make adjustments accordingly. Rather than fighting your reality, you'll be more successful once you accept yourself and your uniqueness.
Emotional Health: Only Spend Emotional Energy on People who are Aligned with Your Values
Healthy with Hanifa
Nov. 25, 2019
I have a tendency to mull over bad behavior, especially if it's behavior I don't understand. Case in point: I dealt with a very rude young man in traffic about a month ago. Yes, I was irate with him, but I never crossed the legal line. He, on the other hand, began rolling down his window and gesturing at his door locks, and threatened to beat me up. I decided that he simply wanted to argue, and thus, ignored him. He still wanted to fight, so he honked, cut in front, and held his finger at me for the entire duration he drove in front of my car.
Even though I usually forget by the next day, I hung onto this incident for days afterwards. The questions I asked myself: "How could any man treat a woman with such disrespect?" "Why did the woman beside him not stop him?" and "Does he not feel any remorse?"
I realized then that I was trying to comprehend that which I could not. My values are different: I feel guilty after I treat someone badly, I don't like to keep arguing, and I examine my actions after a confrontation. I also realized that it was costing me energy and health points to even give someone who's not aligned with my values so much space in my head.
Are you wasting emotional time and energy on people who are not your sort? Well, if you are, stop choosing them!
3 More Healthy Gut Tips
Healthy with Hanifa
Sept. 27, 2019
Why is there so much emphasis on the gut in complimentary medicine these days? Because it really is the center of health! Your gut is where the body absorbs nutrients, which gets distributed via blood to all your cells and major organs. Imagine if your gut has an overgrowth of pathogenic bacteria along with little holes that allow these toxins to escape into the bloodstream.
If you want better skin, a flatter stomach, and prevention of both physical and mental illnesses, work on your gut health! Here are 3 tips:
1. Go grain-free -- Grains are hard to digest for a compromised gut. I had been dealing with chronic parasites, and I didn't come out ahead until I took out grains.
2. Take L-Glutamine--This important supplement helps repair the lining of your gut wall and recover muscle.
3. Stress Less -- Stress affects digestions. If you want better digestion, eat slowly and consume whole foods that you enjoy. You may even want to ensure your environment is stress-free, so maybe take your lunch out to the park.
Be True to Yourself
Healthy with Hanifa
Jan. 24, 2019
Having taught fitness for so long, I know the importance of image and having a fit appearance. You can also say that I am a professional dieter. I have been on every diet imaginable--raw vegan to paleo, from food pyramids to counting calories, from The Zone diet to a conventional bodybuilder's diet. Having experimented, I can honestly say I know what works best for my body.
However, here's the problem--
I have been derailed. Whether it's the lure of a more beauty, a leaner body, or greater mental focus, I have been switched off what I knew worked for me in hopes of finding something better.
And you know what?
I always return to what works best for me.
This is a lesson for all of us: in spite of the newest die, the latest workout, or the trendiest detox, there will always be something newer, shinier, and replete with promises. The key is to reach deep within you. You know deep down what works and what doesn't. Don't be swayed, stick to it, and be true to yourself!
Stir-Crazy from CoVid 19 Isolation and Shut-down?
Healthy with Hanifa
Mar. 17, 2020
I find that in times like this the tough get going. Grocery stores are still open in my area, you can still take the dog out walking, the internet is running, which means there's a lot we can still do.
May I give you some ideas?
1. Most essential stores like grocery stores are open - Time to make a healthy, gourmet meal and experiment with recipes.
2. Declutter - There are probably areas in your house you're afraid to touch. Maybe a good idea to tackle them a bit by bit.
3. Get online - movies, Ken Burns documentaries, Opera at The Met, Virtual museum tours.
4. Get spiritual - pray, meditate, read scriptures, listen to music.
Nine Risk Factors for Coronary Artery Disease
Healthy with Hanifa
Mar. 5, 2020
Here are 9 factors that you put you at higher risk for heart problems. See if you can reduce any of these:
1. Hypertension/high blood pressure
2. High cholesterol
3. Diabetes
4. Smoking
5. Alcohol
6. Poor diet
7. Sedentary lifestyle
8. Excessive weight
9. Stress
- University of Ottawa, Heartwise Training Program
It's Okay to Take a Break
Healthy with Hanifa
January 20, 2020
This is a technique that I learnt from Esther Kane MSW, a licensed counselor:
You could be experiencing a stressful, overwhelming period in your life. Many people want to get rid of negative emotions, so they'll suppress them or feed an addiction, but problems are inevitable and so are the accompanying feelings.
Have you considered sitting with your emotions and just letting them ride out? I know it's not an easy task because you have to actually feel them, and sometimes it may take days or weeks, not a matter of hours to just "sit". However, it's important to take a break and give yourself space. You may even need to make yourself a big mug of hot cocoa and throw a blanket over your head, as you cry, obsess, and ruminate. This has a much-needed cathartic effect. After going through your stages, it will be a sunnier day and you will have actually moved on.
The Art of Acceptance
Healthy with Hanifa
Oct. 31, 2019
I've said it many times before, and I'll say it again: we are all bio-chemically individual. Nobody has the same goals, ancestry, genetics, stomach acid levels, and microbiome. This is why a one-size-fits all approach does not work. This is also why a conventional "fitness", high-protein, moderate to low-carb diet never worked for me. I have low stomach acid, and for those with low stomach acid, it's much harder to digest meat. As a result of not being able to digest meat, I have a harder time recovering from heavy weight-training workouts, and I am more susceptible to bloating.
In other words, it's taken me literally two decades to accept my individuality, and to adjust my training and dietary protocols. I no longer lift heavy weights. I have to find alternative sources of protein. I can't do wild cheat days where I eat anything I want without it throwing off digestion and progress. This is just my body. It's taken a long time to accept it, but I've finally come to peace.
Please don't make the same mistake! Acknowledge that what you're doing isn't working and then make adjustments accordingly. Rather than fighting your reality, you'll be more successful once you accept yourself and your uniqueness.
Emotional Health: Only Spend Emotional Energy on People who are Aligned with Your Values
Healthy with Hanifa
Nov. 25, 2019
I have a tendency to mull over bad behavior, especially if it's behavior I don't understand. Case in point: I dealt with a very rude young man in traffic about a month ago. Yes, I was irate with him, but I never crossed the legal line. He, on the other hand, began rolling down his window and gesturing at his door locks, and threatened to beat me up. I decided that he simply wanted to argue, and thus, ignored him. He still wanted to fight, so he honked, cut in front, and held his finger at me for the entire duration he drove in front of my car.
Even though I usually forget by the next day, I hung onto this incident for days afterwards. The questions I asked myself: "How could any man treat a woman with such disrespect?" "Why did the woman beside him not stop him?" and "Does he not feel any remorse?"
I realized then that I was trying to comprehend that which I could not. My values are different: I feel guilty after I treat someone badly, I don't like to keep arguing, and I examine my actions after a confrontation. I also realized that it was costing me energy and health points to even give someone who's not aligned with my values so much space in my head.
Are you wasting emotional time and energy on people who are not your sort? Well, if you are, stop choosing them!
3 More Healthy Gut Tips
Healthy with Hanifa
Sept. 27, 2019
Why is there so much emphasis on the gut in complimentary medicine these days? Because it really is the center of health! Your gut is where the body absorbs nutrients, which gets distributed via blood to all your cells and major organs. Imagine if your gut has an overgrowth of pathogenic bacteria along with little holes that allow these toxins to escape into the bloodstream.
If you want better skin, a flatter stomach, and prevention of both physical and mental illnesses, work on your gut health! Here are 3 tips:
1. Go grain-free -- Grains are hard to digest for a compromised gut. I had been dealing with chronic parasites, and I didn't come out ahead until I took out grains.
2. Take L-Glutamine--This important supplement helps repair the lining of your gut wall and recover muscle.
3. Stress Less -- Stress affects digestions. If you want better digestion, eat slowly and consume whole foods that you enjoy. You may even want to ensure your environment is stress-free, so maybe take your lunch out to the park.
Be True to Yourself
Healthy with Hanifa
Jan. 24, 2019
Having taught fitness for so long, I know the importance of image and having a fit appearance. You can also say that I am a professional dieter. I have been on every diet imaginable--raw vegan to paleo, from food pyramids to counting calories, from The Zone diet to a conventional bodybuilder's diet. Having experimented, I can honestly say I know what works best for my body.
However, here's the problem--
I have been derailed. Whether it's the lure of a more beauty, a leaner body, or greater mental focus, I have been switched off what I knew worked for me in hopes of finding something better.
And you know what?
I always return to what works best for me.
This is a lesson for all of us: in spite of the newest die, the latest workout, or the trendiest detox, there will always be something newer, shinier, and replete with promises. The key is to reach deep within you. You know deep down what works and what doesn't. Don't be swayed, stick to it, and be true to yourself!
Cheating on Healthy Habits: What is Right About This?
Healthy with Hanifa
Sept. 20, 2019
I am going to take a page from the SCD diet guys, Jordan and Steve. When it comes to deciding whether we should incorporate wine into our regular diet, take on another responsibility, or stay up later than we should, we're asking the wrong question. Most people ask, "What is wrong about this?" This question never works because it's human nature to deny or minimize challenges. If we can't find something too wrong, we do it still. What you should be asking instead is "What is right about this?"
So, let's say your gluten-free, and you really want a regular slice of cheesy wheat pizza. The question to ask yourself is "What is right about this?" Aside from satisfying your food lust, that cheesy pizza may give you the cramps and leave you foggy for an entire day. Aha, not much too right about it, so don't eat it!
You want to stay up later to watch one more Netflix episode even though you have an early work obligation the next morning. Ask yourself again: "What is right about this?" You're going to feel groggy the next morning, and you can watch Netflix at any point. Plus, you'll need additional time to brush your teeth before going to bed. Netflix will be at your disposal at any point in the day, so go to bed instead and watch the extra episode tomorrow!
How about having a glass of wine with dinner every night? What's right about that? Yes, it's high in antioxidants, but you might find that wine makes you crave more sugar. Any time you start drinking wine on a regular basis, you easily put on 3 to 5 lbs. It also makes it hard for you to fall asleep after you've consumed it. So you adjust and maybe have wine with dinner only twice a week!
Be True to Yourself
Healthy with Hanifa
Jan. 24, 2019
Having taught fitness for so long, I know the importance of image and having a fit appearance. You can also say that I am a professional dieter. I have been on every diet imaginable--raw vegan to paleo, from food pyramids to counting calories, from The Zone diet to a conventional bodybuilder's diet. Having experimented, I can honestly say I know what works best for my body.
However, here's the problem--
I have been derailed. Whether it's the lure of a more beauty, a leaner body, or greater mental focus, I have been switched off what I knew worked for me in hopes of finding something better.
And you know what?
I always return to what works best for me.
This is a lesson for all of us: in spite of the newest die, the latest workout, or the trendiest detox, there will always be something newer, shinier, and replete with promises. The key is to reach deep within you. You know deep down what works and what doesn't. Don't be swayed, stick to it, and be true to yourself!
Dealing with Demons
Healthy with Hanifa
Sept. 3, 2019
Part of holistic health is looking at all realms, not just physical, but mental, spiritual, and psychological.
If you've had or have demons of any sort--an addiction, abusive parents, or trauma from a past relationship, you need to slay those demons. I recommend quality counselling, a good self-help book, journaling, and prayer. If you don't slay these demons, they will come for you while driving, when showering, at night . . .
They will affect you eating patterns, sleep patterns, adherence to exercise, and other self-care habits.
Be True to Yourself
Healthy with Hanifa
Jan. 24, 2019
Having taught fitness for so long, I know the importance of image and having a fit appearance. You can also say that I am a professional dieter. I have been on every diet imaginable--raw vegan to paleo, from food pyramids to counting calories, from The Zone diet to a conventional bodybuilder's diet. Having experimented, I can honestly say I know what works best for my body.
However, here's the problem--
I have been derailed. Whether it's the lure of a more beauty, a leaner body, or greater mental focus, I have been switched off what I knew worked for me in hopes of finding something better.
And you know what?
I always return to what works best for me.
This is a lesson for all of us: in spite of the newest die, the latest workout, or the trendiest detox, there will always be something newer, shinier, and replete with promises. The key is to reach deep within you. You know deep down what works and what doesn't. Don't be swayed, stick to it, and be true to yourself!
Sleep Tight
Healthy with Hanifa
Jun. 18, 2019
-we'll start with the usual: you sleep easier when body temperature is cooler; ensure your bed is not cluttered; sleep in the dark; avoid sugar and alcohol.
-aim for 7 to 9 hours of sleep per night.
-plan your night around the next day's activities. If you know you've got a big day coming up, go to bed earlier the day before.
-no more caffeine by early afternoon. Caffeine even 6 hours before sleep has an effect.
-workout earlier in the day if possible.
-ensure that you are on the right diet for you. Enough fats and protein if you're a protein type, enough carbs if you need carbs.
-turkey, oats, and cherries are wonderful for boosting serotonin.
-keep a worry journal. Leave your worries in it; don't take them with you to bed.
Be True to Yourself
Healthy with Hanifa
Jan. 24, 2019
Having taught fitness for so long, I know the importance of image and having a fit appearance. You can also say that I am a professional dieter. I have been on every diet imaginable--raw vegan to paleo, from food pyramids to counting calories, from The Zone diet to a conventional bodybuilder's diet. Having experimented, I can honestly say I know what works best for my body.
However, here's the problem--
I have been derailed. Whether it's the lure of a more beauty, a leaner body, or greater mental focus, I have been switched off what I knew worked for me in hopes of finding something better.
And you know what?
I always return to what works best for me.
This is a lesson for all of us: in spite of the newest die, the latest workout, or the trendiest detox, there will always be something newer, shinier, and replete with promises. The key is to reach deep within you. You know deep down what works and what doesn't. Don't be swayed, stick to it, and be true to yourself!
Listen to Your Body, Not a Piece of Paper
Healthy with Hanifa
Jul. 3, 2018
I have tried all sorts of diets in order to find my optimal combination -- a toned body, a nice face, but also a great mood. This has meant portioning, and at one point, I even purchased diet individualization software. But in the end, who or what was my best guru?
My body.
I knew what foods helped me sleep better, what would make me look buff, and what gave me a good mood. A piece of paper is just that--a piece of paper. Your body is a lot smarter than any prescribed diet online or from a book!
Fitness Comes in Different Shapes and Sizes
Healthy with Hanifa
Mar. 12, 2018
I think your average person is programmed to believe that a fit person has a certain look, but having been in fitness now for 20 years, I will tell you that fitness comes in different shapes and sizes. Not everyone is perfectly svelte or ripped, has 6-pack abs and perfect booties, and can grace the cover of a fitness magazine. Simply because you don't look a certain way doesn't mean you can't
-run a marathon
-teach a fitness class
-lift heavy weights
-be flexible and balanced
The way you look has nothing to do with your ability and how fit you actually are!
Choose Cruelty- and Toxic-Free Products
Healthy with Hanifa
Sept. 18, 2017
I watched a clip from a W5 investigative report on an animal testing lab called ITR in Montreal. They test cosmetic and household products on some very intelligent animals including beagles, and yes, you guessed it, on pigs and monkeys.
It was gory, heartbreaking, and completely unnecessary. If you want to see the video clip, proceed with your own caution: https://www.youtube.com/watch?v=tP6GpsDbURU.
These animals are very stressed out (vomiting, salivating, severe mental trauma). They are restrained and bound with ties, plastic cones and molds, they are forced to inhale or swallow, and they are not treated with any sort of love--just branded with a number, locked in a cage, and then eventually euthanized once their torture is over.
As a fitness and holistic health person, I encourage you to choose toxic-free and cruelty-free products. Your fat cells stores toxins and chemicals. Your liver, kidneys, and other internal organs must deal with synthetic chemicals too. If something needs to be tested on an animal, chances are the ingredient isn't healthy for humans and should stay out of products.
Currently in Canada, there are only laws protecting animals outside of lab facilities and none within. To sign the petition, go to Care2 and search ITR labs. Thank you.
Sleep Well To Recover Well
Healthy with Hanifa
May 31, 2017
I can not tell you how important it is to look at the whole picture when it comes to getting fitness results. If you are not sleeping well, you’re not recovering well. Furthermore, human growth hormone and repair of muscles occur during those dark hours.
Stressing less, getting into routine, drinking a warm glass of milk is standard advice, but did you know there are other root causes of sleep onset and sleep maintenance insomnia?
Sleep Onset Insomnia (Having trouble falling asleep)
Too much caffeine, sugar, alcohol, and other stimulants – This will hype up the body. Sometimes you’re too awake too fall asleep. Avoid these foods throughout the day.
Electromagnetic Frequencies (EMF) from your computer or television – Did you know there was a study published in the Journal of Cellular Biochemistry regarding EMF and how they disrupt the production of melatonin (one of your body’s natural sleep hormone)?
Sleep Maintenance Insomnia (Having trouble staying asleep)
Environmental allergies – this would be go under ‘sleep onset’ insomnia as well. If you’re experiencing allergies to your pets, dust, mold, and other chemicals, your body is under too much inflammation to relax. The same applies for food allergies and sensitivities. You’re best to get tested and avoid as many allergens as possible.
Hypoglycemia – see Dr. Tamar’s explanation down below.
Metabolism – people with fast metabolisms tend to burn through carbohydrates quickly rendering them hungry in the middle of the night. To remedy this, eat more protein and have healthy fat whenever you consume something starchy.
Low carb diet – people on low carb diets may not manufacture enough serotonin, which converts into melatonin. Ensure that you are eating adequate carbohydrates for your needs.
If insomnia is a chronic issue for you, something is definitely off-balance. Take a look at the above suggestions, get tested if required, and proceed with an open-mind.
Sources:
Reiter, Russel J. "Static and extremely low frequency electromagnetic field exposure: reported effects on the circadian production of melatonin." Journal of cellular biochemistry 51.4 (1993): 394-403.
The Metabolic Typing Diet by Bill Wolcott
Personal experience :)
Digestion and Better Abs
Health with Hanifa
April 15, 2017
If you want flatter abs, then work on your digestion! Properly digesting food means that you'll feel satiated faster and consume less, control bloating, have a healthier liver, store less fat, and ultimately, possess a flatter stomach.
Here are some tips for better digestion:
1. Chew your food slowly. Ideally, food should be broken down in your mouth until it's liquid.
2. Avoid intolerant foods. If you find that your stomach pushes out after certain foods, you could have an intolerance. Common culprits are red meats, yeast, dairy, eggs, soy, corn, and wheat.
3. Avoid sugar. Aside from empty calories and its highly addictive nature, sugar feeds the bacteria in your gut. In other words, you are feeding your bloat!
4. Avoid drinking with your meals. Did you know that liquids dilute your natural digestive enzymes? You're best off drinking between meals instead of with your meals.
5. Learn to relax. If you calm down, your body places more attention on digestion.
Love Yourself
Healthy with Hanifa
April 24, 2017
"Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres." (1 Corinthians 14:3-7). An often quoted Christian verse, we usually apply it to weddings and how we should treat one another. However, something profound was said to me, regarding this verse: "We often apply it to others, but we rarely apply it to ourselves." Now, I'm not talking about the selfish sort of love, which is really not love, but insecurity and negativity. I'm talking about gentleness and self-respect.
One key component of loving yourself is to taking care of your body. That means keeping up with your intentions to eat well and having consistency with your workouts.
I hope you love yourself well today!
Reduce Cellulite
Healthy with Hanifa
January 15, 2017
The dimpled, unsightly appearance of your skin is caused by the storage of fat and toxins beneath the skin. Here are several things you can do to reduce cellulite:
1. Drink plenty of water. Not only does water flush out toxins, it keeps your liver healthy. Your liver will determine what gets stored as muscle and what gets stored as fat and cellulite.
2. Massage and body brush your skin. Using essential oils such as rosemary, black pepper, geranium, sage, and grapefruit (add them to a carrier oil such as kernel and rosehip), massage your affected area going upwards to your heart. If using a body brush, also brush affected area towards your heart. Both massage and body brushing stimulate your circulatory and lympathic system.
3. Exercise. Cellulite forms in areas with least circulation, which is why you want to get circulation going! Focus on exercise like walking and rowing, which stimulates your heart and uses large muscles. Also, oxygenated exercise uses fat as fuel.
4. Watch your consumption of dairy, meat, and alcohol. Dairy and meat are higher in saturated fats, whereas sugar and alcohol spike blood sugar levels, which increase fatty triglycerides in your blood stream.
5. Eat organic. For $1-$3 more per package, you can avoid herbicides and pesticides. Any toxins, including chemical agents to food, not filtered properly through the liver and other channels of elimination get stored as fat!