#192 Treating the Symptoms of Menopause, Getting Over Perfection, Backyard Entertaining and the Effects of Aging on Muscles, Tendons and Bones

Welcome to this episode of The Tonic, terrestrially broadcast on July 10 and 11, 2021 on AM740 and FM 96.7 in Toronto. Topics covered on the show track the lifestyle articles and themes published in Tonic Magazine. This week we’ll discuss the treatment of the symptoms of menopause with Andrea Donsky,  getting beyond perfection with Heather Lillico, backyard entertaining with Shauna Lindzon and the effects of aging on muscles, tendons and bones with Dr. Erin Boynton

We specifically discuss:

Treating the Effects of Menopause

  • The definition of menopause
  • The phases of menopause
  • Symptoms of menopause in post-menopause
  • The symptoms of menopause
  • Sleep issues
  • The glymphatic system
  • Sleep hygiene
  • Supplements that help with sleep
  • Menopause and weight gain
  • Lifestyle changes to impact weight gain
  • Andropause
  • Resources for menopause information

Getting Beyond Perfection

  • What is perfectionism?
  • How do you know if you’re a perfectionist?
  • Perfectionism and procrastination
  • The thought patterns of perfectionists
  • The positive aspects of perfectionism
  • Anxiety, loneliness and depression
  • Progress vs. perfection
  • How do you treat perfectionism?
  • Listen, lean in and let go
  • Mindfulness
  • Not losing your edge

Backyard Entertaining

  • The rules of Covid hosting
  • Buffets and personal tongs
  • Charcuterie boards
  • Preparing food in advance
  • Dips
  • Drinks

Aging and Muscles, Tendons and Bones

  • Loss of muscle mass as we age
  • Is it possible to increase muscle mass?
  • What are the symptoms of osteoporosis?
  • What are the symptoms of muscle atrophy?
  • How do you prevent osteoporosis and muscle atrophy?
  • Diet, exercise and lifestyle
  • Resistance training: body weight exercises
  • Lower weights at 10-15 repetitions
  • Frequency of resistance and cardio treatment
  • The importance of rest days
  • How do you get started?

For more information about show sponsor New Roots Herbal go here.

To learn more about Andrea Donsky go here

To learn more about Heather Lillico go here

To learn more about Shauna Lindzon go here.

To learn more about Dr. Erin Boynton go here.

 

#134 The Health Benefits of Vitamin D, Eating Lighter For Spring, Metabolic Training and Baking Sourdough Bread

Welcome to this episode of The Tonic, terrestrially broadcast on May 30 and 31, 2020 on AM740 and FM 96.7 in Toronto. Topics covered on the show track the lifestyle articles and themes published in Tonic Magazine. This week we discuss the health benefits of Vitamin D with Joel Thuna, eating lighter for Spring with Shauna Lindzon, whether metabolic training is right for you with Noah Schwartz and baking sourdough bread with Naomi Bussin

We specifically discuss:

The Health Benefits of Vitamin D

  • Why discuss Vitamin D?
  • What is Vitamin D?
  • Vitamin D2 and Vitamin D3
  • Sunlight and Vitamin D
  • Vitamin D added to foods
  • Which form of Vitamin D should you take?
  • Osteoporosis
  • Muscle function
  • Mood and Depression
  • Stroke recovery
  • Cognitive decline
  • Cancer – slowing development, decreased risk
  • Weight gain – regulating cortisol
  • Immunity – fighting infections of the respiratory tract
  • Correct dosage

Eating Lighter For Spring

  • Asparagus
  • Beets and beet greens
  • Fiddle-heads
  • Ramps and garlic scapes
  • Ontario greenhouse vegetables – strawberries, tomatoes etc.
  • Rhubarb
  • Batch cooking Spring produce

Is Metabolic Training Right for You?

  • What is metabolic training?
  • Low impact training – walking, jogging
  • Consistency and lifestyle
  • What are the benefits of metabolic training?
  • What does a metabolic training session look like?
  • Can anybody do metabolic training?
  • Does metabolic training require a requisite level of fitness?
  • Contraindications

Baking Sourdough Bread

  • Why is everyone talking about sourdough bread?
  • The homemade bread controversy
  • What is sourdough?
  • Fermentation
  • How do you start?
  • Flour, Water, Salt, Yeast – Ken Forkish
  • Josey Baker Bread – Josey Baker
  • Bien Cuit  – Zachary Golper
  • What do you need to bake sourdough bread?
  • Broadflour – fresh milled flour in Toronto
  • Don’t throw out the sourdough discard – pancakes, waffles, brownies, crackers

For more information about show sponsor Pure-Le Natural go here.

To read articles by Joel Thuna in Tonic Magazine go here.

To learn more about Shauna Lindzon go here

To learn more about Noah Schwartz go here

To read articles by Naomi Bussin in Tonic Magazine go here