Category Archives: Uncategorized

New Year’s Resolutions With Mindfulness

New year’s Resolutions – Making them Mindful

Unfortunately, New Year’s Resolutions are often made flippantly – maybe we really do have

New Year's Resolutions with Mindfulness

the best intentions, but no plan goes into integrating them into our busy lifestyle. Let’s face it – we are all masters of resistance to change. Change can very often be good.  Personal growth comes from change.

 

Now is the accepted time to make your annual good resolutions. Next week you can begin paving hell with them as usual. ~ Mark Twain

We all know what a new year’s resolution is – but let’s first talk about mindfulness – I think its become more of a cliche – rather than appreciating it for its full worth – kind of an oxymoron.

Mindfulness is a state of active, open attention on the present. Focusing on this moment or topic, pushing aside other distractive thoughts. When we’re mindful, we observe our thoughts and feelings from a distance, without judging them good or bad. Instead of letting our life pass us by, mindfulness means living in that moment learning  and awakening to experience.  In our world of priding ourselves on multitasking –  mindfulness, focus and most of all planning are tossed aside.

Only 8% of people who make resolutions attain their goal and  24% of people who make Mindful New Year's resolutions Best In Health Radioresolutions year after year never reach their goals. So this year – let’s be our own anomaly  – impress ourselves – and come up with a systematic plan – rather than flying by the seat of our pants.

For that decision to become a reality, it requires us to develop a series of habits, activities and supporting behaviors  that become second nature to us, and that will keep us moving in the direction of the goal.

1) Reality: we need to make them realistic – please no “I will learn to hate eating chocolate” or “I will lose 30 pounds by March.” So please make new year’s resolutions  realistic, sustainable goals. No setting ourselves up for failure.  Write out your plan – make sure it is realistic.

2) Choosing Our Best Support System:  I believe one of the most important of all is choosing carefully who we invest our time with. Example: Say we are really serious about quitting smoking this year. We know being around those who smoke is going to make it more difficult – for many reasons. Very often those people will try and talk us out of our resolution, as it makes them feel less guilty. Don’t go there. But share your new year’s resolution with people you know will support you, not lecture you, and cheer on your successes.

3) Ritualize: Psychology tells us on average it takes 2 months to form a new habit – of course this will fluctuate. Example: Let’s say we want to be physically active every day.. OK fine – we might not make it to that run, or the gym every day – but on those days we do not have a “workout” find something else to keep you in the activity mindset.  March in place standing at your desk, work with a resistance band while sitting down – pay respect to that resolution in some way every day, even if the activity isn’t for as long or as intense.

4) Expect to Hone Your New Year’s Resolutions: No my way or the highway – you might have to hone and modify your goal.  In the modification – add a timeline – how each month we can add a little something to fully reach or exceed the goal.

5) Inventory your Life: Take a good hard look at your life – what time zappers we can eliminate. No hoarding – clean up any clutter – emotional or material in your life.

6) Track and measure progress: It is well known and accepted that people who keep food and/or exercise journals have far more success with their goals. If the behaviour is worthy of a mindful resolution – it is worth tracking. Adding a section to your daily calendar – an app – whatever will be the most accessible for you to commit to.

7) Word Your New Year’s resolutions is a positive way: Design it as something you really want to achieve – not another miserable task you know you should do.

8) Add a Monetary Commitment: aka put your money where your mouth is. If you want to get in shape – hire a trainer – don’t just get a gym membership or an exercise machine at home. You know what the number one use of the home treadmill is? Hanging laundry. A trainer will keep you dedicated to your resolution, hopefully be fun and help you really love your resolution and want to continue.

9) Make New Year’s Resolutions You Actually Want to Achieve:  Only commit to a New Year’s resolution if it is something you want to do – not because you should do it. If it is something you should do – you first need to analyze it – and turn it into something that you mindfully – feel the worth and value outcome of the commitment. Change your mindset.

10) Identify Rewards: How do you know – how will you recognize you are achieving this New Year's Resolutions identify rewardsgoal? Will you feel physiological rewards? Example: Quitting smoking: focus on the reward of getting rid of the smoker’s cough, the self pride, visualize your lungs healing. Get those pictures of the smokers vs. non smokers lungs. Look up all those steps about how your body recovers from 1 day without a cigarette to 1 year and beyond. Add the mindfulness – know the rewards, track them, pat yourself on the back.

A healthy, happy 2017 all of us. Let’s remember, keeping healthy requires a mindful commitment, it does not just happen. May we become more mindful about ourselves, and the world around us. May we achieve all of our mindful New Year’s resolutions.

 

 

Shira Litwack Medical fitness, Corporate wellness, Radio talk show host
Shira Litwack Medical Fitness Professional, Cancer Exercise Specialist , Corporate wellness Provider Industry expert cancer exercise
Radio talk show host
Health & Fitness Educator

Shira Litwack – founder Best In Health Radio & proudly speaker at the International Breast Cancer Rehabilitation Summit December 2016:

Corporate Health Programs – What an Incredible Way to Make the World A Healthier Happier Place…..so we make them affordable to EVERYONE……Shira@BestInHealthRadio.com

Shira Litwack, Medical fitness professional |Cancer Exercise Specialist|Personal & Corporate Health Coach | Fitness For Disease Recovery| Industry Expert Cancer Exercise| Health and Fitness Professionals’ Educator

Director of International Relations Cancer Exercise Training Institute Master Trainer

Radio talk show host/Guest/Producer Health & Fitness Radio

BSc Psychology & Chemistry| Medical Exercise Specialist|Holistic Nutrition| Addiction Recovery|Total of 18 exercise designations

Articles featured in: ezines, ArticlesInk, European Registry of Exercise Professionals, The National Post, Investment Executive Magazine, Directory of Greater Toronto, Canadian Leukemia & Lymphoma Association, Prostate Cancer Canada, Multiple Sclerosis Society of Canada, Anytime Fitness, Today’s Black Woman, Today’s Seniors, Fitness Clubs of Canada, Medical Fitness Network, Recovery on Water, Willow (Breast Cancer), Sirius XM Doctor Radio, FORCE (Facing Our Risk of Cancer Empowered), Cancer Exercise Training Institute,  Urban Poling for Breast Cancer Recovery,

Breast Cancer Rehabilitation Summit

Online International Breast Cancer Rehabilitation Summit

Breast Cancer Rehabilitation – A cause I am very proud to say I am contributing to……..
A summit for healthcare practitioners:
Physios, physical therapists, Nurses, Occupational Therapists, Breast Surgeons, Oncologists, Radiotherapist, Exercise Physiologists, Mastectomy Prosthesis and Bra fitters, Breast Cancer Navigators, Yoga and Pilates trainers, Clinical Psychologists, Researchers
Breast Cancer Rehabilitation Best In Health Radio

December 6th – 11th

Experts from across the world will speak about their work and their findings in the area of breast cancer rehabilitation. Health care professionals and researchers will present their experience with assessments and treatments designed to facilitate the process of recovery from: breast cancer surgery, chemo and radiotherapy. Understanding and managing barriers to breast cancer rehabilitation will also be addressed by speakers.

This summit will help health care professionals understand the impairments experienced by many patients during breast cancer rehabilitation and learn more about current leading treatments and interventions.

Understanding the breadth of rehabilitation options and practices can help clinics and clinicians to better direct breast cancer survivors to the rehabilitation services that will enhance their recovery.

Breast Cancer Rehabilitation Online Summit Best In Health Radio
View the presenters for the online summit here:
Register for the Online  Breast Cancer Rehabilitation Summit and receive:
  • Emails about the summit presenters leading up to the summit.
  • Links to gain free day pass to the online presentations.
  • Email notice of new presentations over 5 days.
  • Purchase option for the entire summit to listen to in your own timeframe.
  • Access to presenter’s post summit masterclass information.

Online Breast Cancer Rehabilitation Summit Denise StewartDenise Stewart

Organizer of Online International Breast Cancer Rehabilitation Summit

Denise Stewart is an Occupational Therapist and has provided rehabilitation services to people after breast cancer diagnosis for more than 25yrs.  Denise is a sole practitioner and has created several international projects over the last few years-  Share Cording Protocols project and Mastectomy Scar Assessment Survey.

Developing networks with like minded therapists and sharing information to others working in this field has been wonderful for maintaining creativity in a field where text books and research does not yet offer best treatment and assessment answers.

Watch it on YouTube! https://www.youtube.com/my_videos?o=U

Shira Litwack Medical fitness, Corporate wellness, Radio talk show host
Shira Litwack Medical Fitness Professional, Cancer Exercise Specialist , Corporate wellness Provider Industry expert cancer exercise
Radio talk show host
Health & Fitness Educator

 

Shira Litwack – founder Best In Health Radio & proudly speaker at the conference:

Corporate Health Programs – What an Incredible Way to Make the World A Healthier Happier Place…..so we make them affordable to EVERYONE……Shira@BestInHealthRadio.com

Shira Litwack, Medical fitness professional |Cancer Exercise Specialist|Personal & Corporate Health Coach | Fitness For Disease Recovery| Industry Expert Cancer Exercise| Health and Fitness Professionals’ Educator

Director of International Relations Cancer Exercise Training Institute Master Trainer

Radio talk show host/Guest/Producer Health & Fitness Radio

BSc Psychology & Chemistry| Medical Exercise Specialist|Holistic Nutrition| Addiction Recovery|Total of 18 exercise designations

Articles featured in: ezines, ArticlesInk, European Registry of Exercise Professionals, The National Post, Investment Executive Magazine, Directory of Greater Toronto, Canadian Leukemia & Lymphoma Association, Prostate Cancer Canada, Multiple Sclerosis Society of Canada, Anytime Fitness, Today’s Black Woman, Today’s Seniors, Fitness Clubs of Canada, Medical Fitness Network, Recovery on Water, Willow (Breast Cancer), Sirius XM Doctor Radio, FORCE (Facing Our Risk of Cancer Empowered), Cancer Exercise Training Institute,  Urban Poling for Breast Cancer Recovery,

Stroke Prevention: June is Stroke Awareness

Stroke Prevention:  Save a Life – Know the Signs of a Stroke

#1 Rule of stroke prevention and stroke recovery: You have less than 3 hours to get to an emergency room to be administered tPA (tissue plasminogen activator), a clot busting IV medication to help minimize the long-term effects of stroke and improve recovery outcomes.
Stroke prevention for stroke awareness month on Best In Health RadioDr. Anita Madan is a neurologist and expert on stroke rehabilitation and management at the Assistive Technology Clinic located at Baycrest Hospital and Sunnybrook Hospital in Toronto, Ontario. Listen with us – stroke prevention can save a life – yours or a loved one.

 

 

Heart & Stroke foundation of Canada –  Stroke is the 4th leading cause of death in Canada
Stroke.org, part of the National Stroke Association:   80% of strokes are preventable
 C-SPIN – Canadian Stroke Prevention Intervention Network:

Every 10 minutes a Canadian suffers a stroke, resulting in over 50,000 strokes each year.

Approximately 25% of these strokes cause death within the first year and a further 35 % are disabling. And….A recent insight in clinical neurology estimates that even more patients may suffer from silent (covert) strokes which can lead to cognitive impairment and dementia

Points of Discussion with Dr. Madan:
  • 2 types of strokes…ischemic stroke & Bleeding from the brain
  • Signs of a stroke…TIA Trans Ischemic Attack
  • Strokes are preventable
  • high blood pressure
  • Diabetes, diabetic nerve damage
  • The effects of high blood sugar and insulin
  • tPA – The urgency of calling 911, getting to the emergency for you or a loved one immediately…clot busting!
  • smoking – nicotine and blood pressure
  • Effects of alcohol on the brain
  • Why even moderate drinkers have strokes 5 years earlier (studies)
  • Cancer and strokes – heightened alert
  • Stroke spasticity
  • Stroke Prevention starts when we are younger
  • Exercise and nutrition
  • Exercise for stroke recovery
  • Being an advocate for someone recovering from a stroke
  • The Assistive Technology Clinic, Baycrest Hospital Toronto, Ontario Canada
Shira Litwack Industry Expert Cancer Exercise
Shira Litwack Medical Fitness Professional, Cancer Exercise Specialist , Corporate wellness Provider & Health Coach Industry expert cancer exercise
Radio talk show host

 

Medical Marijuana And Cancer Care – Interview

Medical Marijuana and Cancer Care – Interview with ReThink Breast Cancer

The topic of medical marijuana and cancer care – or medical marijuana conjures up a range of fiery opinions. Make an educated decision based on fact with MJ DeCoteau of ReThink Breast Cancer, Toronto and  Dr. Marni Brooks, an expert on addiction and cannabinoid medicine.

Medical Marijuana and Cancer Care on Best In Health Radio with Shira Litwack
Medical Marijuana and Cancer Care Founder ReThink Breast Cancer MJ DeCoteau and Dr. Marni Brooks, an expert on addiction and cannabinoid medicine on Best in Health Radio

Medicinal Marijuana when deemed medicinal is NOT an excuse to smoke pot. Our goal is to alleviate concerns and misconceptions, and enable people to make their own decisions on this very controversial topic. Fact is, pain management and quality of life in cancer patients must be a priority.

 

 

 

Mackie Research:

The Marijuana for Medical Purposes Regulations (MMPR), overseen by Health Canada, authorizes three key activities: (i) the possession of dried marijuana (or oil) for medical purposes by eligible patients, who have the support of an authorized healthcare practitioner;

(ii) the production of dried marijuana or oil by licensed producers;

 (iii) the sale and distribution of dried marijuana or oil by licensed producers to eligible patients. By strictly regulating the medical marijuana industry, MMPR helps ensure a safe and consistent product.

Medical Marijuana and Cancer Care – A few key points covered in the interview:
  • Who is ReThink Breast Cancer
  • The ReThink Breast Cancer Medical Marijuana and Cancer Care program
  • Metastatic Breast Cancer In Younger Women
  • Appropriate times and decisions for medicinal cannibis
  • “weed” vs. Medicinal marijuana
  • Medical Marijuana broken into chemical components
  • Legalities of medicinal marijuana
  • Studies showing potential side effects of usage
  • Address some of the more debated, controversial issues
  • In combination with other lifestyle factors
  • more resources on medicinal cannibis
  • Cannabis use disorder
  • cannabis vs. opiates

 

Shira Litwack Medical fitness, Corporate wellness, Radio talk show host
Shira Litwack Medical Fitness Professional, Cancer Exercise Specialist , Corporate wellness Provider Industry expert cancer exercise
Radio talk show host
Health & Fitness Educator

Shira Litwack – Founder Best In Health Radio & Cell-Being – Best in Corporate Health

Corporate Health Programs – What an Incredible Way to Make the World A Healthier Happier Place…..so we make them affordable to EVERYONE……Shira@BestInHealthRadio.com

Shira Litwack, Medical fitness professional |Cancer Exercise Specialist|Personal & Corporate Health Coach | Fitness For Disease Recovery| Industry Expert Cancer Exercise| Health and Fitness Professionals’ Educator|Speaker

Director of International Relations Cancer Exercise Training Institute Master Trainer

Radio talk show host/Guest/Producer Health & Fitness Radio

BSc Psychology & Chemistry| Medical Exercise Specialist|Holistic Nutrition| Addiction Recovery|Total of 18 exercise designations

Articles featured in: ezines, ArticlesInk, European Registry of Exercise Professionals, The National Post, Investment Executive Magazine, Directory of Greater Toronto, Canadian Leukemia & Lymphoma Association, Prostate Cancer Canada, Multiple Sclerosis Society of Canada, Anytime Fitness, Today’s Black Woman, Today’s Seniors, Fitness Clubs of Canada, Medical Fitness Network, Recovery on Water, Willow (Breast Cancer), Sirius XM Doctor Radio, FORCE (Facing Our Risk of Cancer Empowered), Cancer Exercise Training Institute,  Urban Poling for Breast Cancer Recovery,

Breast Reconstruction Exercise

Exercise for Breast Reconstruction – Feeling Your Sexy Back!

As many of you know, breast reconstruction can be a very long and winding road. However, you do have the option of of a personalized guide through that journey –

Exercise, the right exercise.

Feeling Your Sexy Back! I’m not going to say getting your sexy back – because you didn’t lose it – maybe misplaced it for a little while. Exercise will awaken all those neurotransmitters, endorphins, muscle activation, mindset……that physiologically constitute your inner sexy.  I actually challenge you to realize – you can further optimize that very hot button of inner sexy, post reconstruction!

Exercise for Breast Reconstruction Best In Health RadioThere will be variations in all of these points based on your own unique situation (over 20 deciding parameters!). However, all of these are integral partners of post reconstruction exercise.

Exercise can take that inner cacophony, and turn it into a blissful symphony. Let us count the ways…..

1) Posture post Breast Reconstruction. I think posture is #1 to feeling our sexing back, physiologically and psychologically. Grandma did tell us to sit up straight and eat an apple a day, both are excellent pieces of advice. Posture is a critical component to breathing, balance and effective performance of our entire body. Rounded shoulder syndrome  (RSS) is all too common to start with in our high screen time world. Reconstructive procedures can create or exacerbate RSS. Good posture though, is not as simple as sit up straight. I urge EVERYONE  to seek postural evaluations post reconstruction from a trained physiotherapist, specialized exercise professional. Posture is NOT DIY (do it yourself). Learning the intricacies of posture, and implementing them into your daily life, will make all the difference for a full, successful recovery from the reconstructive procedure, your quality of life, success with exercise…and feeling your sexy back!

2) Range of Motion: Sure, the first thing we literally ache for after reconstruction is pain free ROM, which also allows us to carry on with our normal, every day functional demands.

ROM exercises can also be easily combined with lymphedema prevention exercises, which are a necessity with most people.

In working with ROM there are certain exercises, when permission is granted from your health care professional – you can practice on your own. These are “Active ROM” exercises.

When working with a health and fitness professional, they can perform “passive ROM” exercises to further improve your ROM – and provide you ways to practice these at home.

Alway start all exercises with NO extra weight

3) Power Pump Muscles: Far too often I see people train the local area of reconstruction only. It is imperative to train the entire body to support recovery. Working the lower body muscles….glutes, quads, hamstrings, lower leg muscles….We know it is important to fend off excess adiposity (body fat) in breast cancer recovery. The power pump muscles are great calorie burners.

Even more importantly, good strong power pump muscles given a greater force for blood return back to the upper body – the heart and brain.

Muscles are our true BFF in life – Best Friend Forever, but unfortunately they are the ultimate example of use it or lose it. Cancer, cancer treatments, Breast Reconstruction and age all attack our muscle mass. Safely working those power pump muscles is a critical aspect of healing and recovery, and yes, prevention of metastases.

4) Cardio Respiratory Fitness: I said fitness, not bop till you drop.  The correct CRF is the strength training for our heart. It does not have to be at a gym, and is important we pump our circulatory system regularly through out the day. Tracking out heart rate, optimizes the efficacy of CRF.

5) Static, Mindful Exercise: One of the most misunderstood aspects of exercise is the importance of both dynamic and static exercise. Yoga, Pilates, Tai Chi, Meditation – when performed properly are true mind, body and soul boosters. When we talk about stress in our lives – we are concerned with daily stress turning into physiological stress, oxidative stress.  Again, this type of exercise is excellent for prevention, recovery and beyond.

6) Deep breathing: It sounds so simple – but we often just don’t breathe properly. Proper oxygenation is vital – aka Life’s Breath! Master proper breathing techniques – and take a few breathing breaks through out the day. Be very careful during all forms of exercise to breathe fully and properly.

7) FUN and Camaraderie! I have yet to meet anyone who is looking for another miserable task in their lives. If you are an “I hate exercise” or “I have no time”, I hate to be so blunt – but you are misinformed. The body wants to exercise and be active. However, let’s find a few ways to tickle your exercise fancy, and wake up those suppressed neurotransmitters, creating a calling from within. Vital aspects of the right exercise are fun, you will happily do it on your own, and it creates an inner and out camaraderie……camaraderie inside with yourself, and sure with others. Group activities serve us in a spectacular way on many levels.

8) Physical Activity – Measure It:  When people ask me the #1 thing they can do for our health…I ALWAYS reply wear a pedometer, or some kind of an activity tracker.  Pedometers today are wonderful, hook them up to your computer ( or phone, iPad…..) and watch your progress.  You can compete with friends – including friends around the world you have no idea who they are – other than the fact they are fellow fitness enthusiasts. Healthy competition, with yourself and with others – is a spectacular form of motivation, and tickling those neurotransmitters!

9) Be Careful not to Diagnose: Frequently while exercise we might feel different sensations…certain pains, shortness of breath, maybe dizziness. It is NEVER for any of us to diagnose and slough anything off as “that’s normal”.  Report any discomfort to your health care professional.

I do urge people when hiring an exercise professional – please assure you hire someone specifically trained in cancer exercise,and our experience with breast reconstruction and the many demands.  Having trained many people recovering from cancer, is NOT the same thing. There is an inner chemistry that must be respected. Not all exercise is supportive of cancer recovery. Cancer exercise training is very different.  The right exercise, based on your own unique you.

Track your progress – nothing more motivational and healing than self empowerment – knowing what your body can do, but please remember this is not the time to train for a competition. Achieving extremes is NOT the measure of success.

Our psychological health pumps our physical health and vice versa. Breast Cancer and breast reconstruction are both a gruelling test of tenacity.  Exercise – Have Fun. love it, feel it. Fitness is a feeling of liberation, not deprivation and torture. Try different modes of exercise and physical activity….feeling your way to sexy back!