#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.

 

#173 The Importance of Taking Care of Your Heart, Laxatives or Fiber for Your Digestion, Calming Yourself for a Good Night Sleep and Snacking Cakes

Welcome to this episode of The Tonic, terrestrially broadcast on February 27 and 28, 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 discuss the importance of taking care of your heart with Carolyn Pullen, laxatives vs. fiber for your digestion with Alexandra Leon, how to calm yourself for a good night’s sleep with Heather Lillico and snacking cakes with Naomi Bussin

We specifically discuss:

The Importance of Taking Care of Your Heart

  • The Canadian Cardiovascular Society
  • Heart Health Month
  • Why is being aware of heart health so important?
  • How many Canadians are affected by heart disease?
  • What are the signs and symptoms of a heart attack?
  • What is the best course of action during a heart attack?
  • What do we do if we see someone having a heart attack?
  • Is it safe to get medical attention for your heart health during the pandemic?
  • How do we prevent heart disease?

Laxatives vs. Fiber for your Digestion

  • Why are digestive issues such a hot topic?
  • The gut-brain axis
  • Your core muscles and digestion
  • Why is constipation problematic?
  • Laxatives: working on the conduit
  • Fiber: working on the content
  • Aloe and psyllium
  • How do we know whether we should take a laxative or fiber?
  • How do we choose the right digestion product?

How to Calm Yourself for a Good Night’s Sleep

  • Why do people have a hard time getting to sleep?
  • What happens when we don’t get a good night’s sleep?
  • How can we “turn our brains off”?
  • Directing the mind: The Alphabet Task
  • Gratitude
  • Progressive muscle activation
  • Guided meditation
  • Apps
  • Foods to help sleep: kiwis, tart cherries, oats, nuts
  • Herbal remedies/teas: Chamomile, Holy Basil, Passion Flower, Lemon Balm
  • Essential oils

Snacking Cakes

  • What is a snacking cake?
  • Snacking Cakes by Yossy Arefi
  • Salted caramel peanut butter cake
  • Minty chocolate malt cake
  • Black and blueberry ricotta cake
  • Berry cream cheese cake
  • Chocolate almond raspberry olive oil cake
  • One Tin Bakes by Edd Kimber
  • Coffee coffee cake
  • Peanut butter brookies
  • Almond and mixed berry “dump” cake

For more information about Carolyn Pullen and the Canadian Cardiovascular Society go here.

To learn more about Nutripur and Alexandra Leon go here.

To learn more about Heather Lillico go here

To read articles by Naomi Bussin in Tonic Magazine go here.