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Embracing a New Challenge

Noureen and I are expecting our first child!

A new challenge that I am both excited for and incredibly fearful of at the same time. Since we found out, I have been noticing a constant feeling of butterflies in my stomach. The emotions are swirling – a mix of utter joy, complete overwhelm, wishing that we had more time, while desiring to finally see my baby’s face and experience my heart melting when I see him/her smile. The knowledge that we will be entirely responsible for a new human, made up 50% of my genes, that is completely and entirely in need of our constant support, love and care, feels quite heavy. I am incredibly grateful that the gestational period for humans is 40 weeks so that I can wrap my head around this responsibility in its entirety – yet I hear from many experienced friends, that it is even harder and significantly more fulfilling than you can ever expect.

A new child is a blank slate. A new life, that will be framed with and offered beliefs, which will initially be instilled by Noureen and I, its parents. A child is the ultimate culmination of love and energy forming a clean canvas, which will grow into a role model for others eventually having an effect not only on our lives, but also on the lives of future generations.

Through the whirlwind of emotion, I have been asking myself many questions over the past 3 months. When I take a step back and look objectively at this situation, there are certain questions that I ask myself as I continue to look forward.

What beliefs do I want to consciously instill in my children?

Our parents are the major players in our belief systems as they are the ones we look up to and the ones that look after us for the first many years of our lives. Many times, our personal beliefs are a reflection of the beliefs held by our parents.  Some call this a curse – I am lucky enough to call this a blessing. My parents have been amazing role models to me and have instilled a love of and desire to serve people and help humanity to become better and more aware of why we are here and what we want to accomplish.

There are however some deep held beliefs that can have less than ideal effects on growth and personal development. These are not the fault of a parent, but simply the perspective of the child noticing that these choices were not prioritized.

So the question evolves and makes us ask, how can a parent instill beliefs in their child with the child’s best intentions at heart? I cannot force my child to take on my beliefs, but as many of you know, your parents are your initial role models. I cannot force my child to become the amazing, open-minded, growth-centered, social butterfly that gets straight A’s and earns his/her positive reputation for helping people attain more – I need to do that all for myself, and my child will pick and choose from my beliefs. What I prioritize, my child will pick up on and ideally prioritize.

If I have long held negative beliefs that dictate my actions, my child will pick up on them. The same is true for positive beliefs. Thus I need to become the man I want them to see. I must become the best role model to this child.

I’ve put together a list of 5 values that I want to pass on to give my child the best chance at living a successful life. In order to pass them on, I must learn to embody them myself. Today, on my 33rd birthday, the values that I want to pass on to my kids are:

  1.     Resilience
  2.     Gratitude
  3.     Creating value by serving others
  4.     Importance of health
  5.     Lifelong learning

Resilience

“She stood in the storm, and when the wind did not blow her way, she adjusted her sails.” –Elizabeth Edwards

Even I am not naïve enough to believe that I can ensure with absolute certainty, that my child will be happy, positive and live a life without challenges. Challenges are what build strong people. You can’t become resilient without challenge. Life isn’t about how high you can jump, but how high you bounce after hitting the bottom.  It’s not life if bad things don’t happen. The question you MUST NOT ask yourself when something happens is “Why me?” Instead, determine how you will move forward to learn from this scenario or situation. Ask yourself “what can I learn from this?”

It’s important to remember that things don’t happen to you. The things that happen are simply instructing you on how to move forward. Shift your focus from what has happened, to what you can learn from it. If you are constantly willing to learn, everything will be a lesson to you.

“The greatest glory in living lies not in never falling, but in rising every time we fall.” –Nelson Mandela


Gratitude

“There are only 2 ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” –Albert Einstein

You are not entitled to anything. It is very important to fully understand and believe this. We do not deserve anything and if we believe that we do, then we absolutely do not deserve it. Each of us has been given an opportunity to come into our circumstances, overcome challenges and learn everything this life has to offer. The belief that we are owed or entitled to anything that we have is incredibly naïve and short-sighted. Ego is the enemy (great book by the way).

As humans, we have been given an opportunity. Be grateful for the opportunity and for everything you have around you. Being grateful teaches you that you have enough. If you believe you have enough, then you will always end up having more. If you are not grateful for what you have, you will focus on what is missing, or what is coming next, which is force you to belief that you don’t have enough.

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” –Oprah Winfrey


Creating value by serving others

“The best way to find yourself is to lose yourself in the service of others.” –Mahatma Ghandi

If you have ever felt lost, or as though something was missing – then I completely understand you. As a child and teenager, I always felt like there was something more that was missing from my life. I came across this quote from Ghandi years ago, and it helped to guide me down the path of service of others. I truly believe that we are all on this planet, living at this time, so that we can help each other overcome difficulties and improve the collective quality of our lives.

I completely immersed myself in serving others, given the tools that I had innately been granted. I used to believe that everyone had these same tools, and that is why I was not special. As I continued to learn, I realized that each one of us has a slightly different voice, different message, different tools bestowed upon us, to help us solve people problems and create value for them. As a chiropractor, I help serve my patients with their physical pain. As a functional medicine provider, I help my patients find and eliminate the root cause of their chronic health ailments. As a volunteer, I help serve my community in various ways. As a student, I helped fellow students by taking great notes and not keeping them to myself.

Jim Rohn once said, in his book ‘The Art of Exceptional Living’ (and I am paraphrasing here) that ambition is the path through which people create wealth, through the SERVICE of others, while greed is the path through which people create wealth, at the EXPENSE of others. The people that need your help will always find you. Serve them in the best way you know how and help solve the problems that ail them and keep them from pursuing their dreams. This is how you can create value by serving others. 

“Wealth, like happiness, is never attained when sought after directly. It comes as a by-product of providing a useful service.” –Henry Ford


Importance of Health

“Great health doesn’t just change your present, great health changes your possibilities.”Dr. Sachin Patel

On my journey, I have learned how true this quote is. I have been lucky enough to hear it in person and experience it myself. As you may know, I have overcome being significantly overweight, dealing with high blood pressure, high blood sugar, irritable bowel and sleep apnea. Once I realized that I was bringing these health issues upon myself, I decided to make positive lifestyle changes.

I learned the importance of thinking positive thoughts and limiting the input of negative worry into my life. I stopped watching the news and eventually canceled my cable subscription (even before it was the cool thing to do). I suddenly had an extra 3 hours per day to put towards learning and growing. I started incorporating meditation and deep breathing exercises into my life, improving my outlook greatly.

I made small changes like choosing real food and creating simple disciplines that I practice daily. My breakfast protein smoothies can be made with minimal brainpower at this point, as it is simply a habit. Most weekends, I am able to spend a few hours preparing meals for the week, allowing me to ensure I know what I am eating, and also eliminating daily decision fatigue related to figuring out what to get for lunch and dinner.

I started working out and challenging myself physically by playing squash with friends, to biking along the waterfront spending quality time with myself, and even meeting new and amazing people when I go to CrossFit ® on 2 mornings per week. (Side note – I previously believed that I could not run 1 km, row 4 km or do 40 clean and jerks… 2 days ago I did both in the same workout). Physical fitness is an important component of health.

Putting it all together – Eat real food, spend time on your personal growth and push yourself to perform progressively more difficult physical tasks. Once you realize you can do these things regularly, then success in the external realm will be readily available to you.

“Every feeling is a field of energy. A pleasant feeling is an energy which can nourish. Irritation is a feeling which can destroy. Under the light of awareness, the energy of irritation can be transformed into an energy which nourishes.” –Thich Nhat Hanh


Lifelong learning

“And any man who knows a thing knows, he knows not a damn, damn thing at all.” –K’naan

What we think we know, keeps us from learning. As a teenager, I thought I knew everything. I slowly believed that knowledge only comes from experience, and as a teenager, I definitely hadn’t had enough experience to gain much knowledge as yet. Now as I turn 33 years (young) old, I realize that I know absolutely nothing at all. I have opinions and beliefs that dictate my choices, but to me, true wisdom is being open to all possibilities. There is no ultimately right or wrong fact. Let’s take for example Global Warming.

Global warming is a belief that humans are contributing to the destruction of our planet. I agree with this belief, and I hold this belief. Ultimately, we don’t KNOW anything, but this is something that at this time in history, would be important for us to believe. To me, global warming is an opportunity for us to become grateful of the earth, the atmosphere, the oxygen and everything that we have, as well as an opportunity to reinforce this gratitude with actions that reflect it – minimizing carbon emissions, eating real food, contributing to our natural surroundings, and finding ways to use the renewable resources that surround us as opposed to leaching the planet for everything that it has – Earth is not a gas station.

I gained these beliefs by reading and forming an opinion. Books used to be my nemesis. I think I read a total of 2 books throughout my life, which were not prescribed through my formal education. Recently, I have come to the realization that its not books that I didn’t like, but reading itself. I realized that I am a kinesthetic learner (to check your VARK score, click HERE). I spent time to learn, how I learn. This allows me to increase my efficiency and get the most out of the audiobooks I now listen to while driving. I write and draw charts and graphs. For me it is the act of writing or drawing that allows me to learn and retain information.

Read every book you can get your hands on. I have been lucky enough to meet some of the authors that I idolized, and they are regular humans like us. The space between people who are willing to learn and those who are not are the number of books they have read.

“As long as you live, keep learning how to live.” –Seneca


Conclusion

If you are reading this section, congratulations for making it through the ranting of a mad-man. I am grateful for both the opportunity to rant and the fact that you cared enough to read this post in its entirety.

I now realize that as I move closer to becoming a father, that these lessons must be engrained in every aspect of my life, deep within my being. This is the only way that I can be the role model I would like to be, to my child.

If you are interested in speaking with me further regarding your ongoing health conditions and how to eliminate the root cause of these health conditions, please visit www.drhabib.ca or book an appointment with me at www.livingproofappt.com.

Getting Active

I used to hate the gym. I used to have a negative reaction to lifting up a weight, or even the thought of taking a walk. Getting up the courage to work out was one of the hardest thing to do. When I finally realized that I needed to make a change, it was time to find a way to get active and learn how to use my body to do the things it was built to do.

I always had a preconceived notion about working out and that it involved some special talent that I did not have, or could ever gain. I tried the treadmill, the elliptical, weight lifting machines and even biking. Then, one day, a friend introduced me to the game of Squash and I immediately found my way in! I have now been playing squash for over 2 years, two to three times per week and have even started Crossfit to help increase my strength and weightlifting technique.

Transitioning from a lazy couch potato to someone who actively works out 4 days per week was not easy and required much discipline as well as a strong support system. I also realized that it is not as hard as I was making it out to be. One of my favourite images through my research was the hierarchy pyramid of movement by Mark Sisson of Mark’s Daily Apple and The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy.

Primal Pyramid

Step 1: Move Frequently at a Slow Pace

This step involves walking, hiking, cycling or performing easy, slow movements for between 2-5 hours per week – 30 minutes per day of going for a walk outside, riding a bike with a friend or loved one is all you really need.

This is the single most important step in starting to become more active and fit, especially for those people who are just starting out.

Step 2: Lift Heavy Things

Between 1 to 3 times per week, do some heavy lifting. Whether you choose to hit the gym once per week for 10-12 minutes (yes this is possible – see Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week) or simply do some squats, lunges, curls and shoulder presses at home a couple times per week, the important thing is to find a routine that works for you. Body weight exercise (30 Exercises To Do At Home. (Bodyweight Exercises to Lose Fat and Get Healthy)) is also a great option for people that are starting out and don’t want to blow their budget on gym memberships.

Step 3: Sprint

This step requires about 10 minutes of effort per week. Find something that you like to do at maximal effort for a total of 10 minutes per week and make it a routine. This can include running, sprinting or 1 rep max weight lifting for a new Personal Record in a Crossfit Class, this is the toughest but most fun thing to find once you reach this level.

If you are tired of being tired and lazy, and have let that New Year’s resolution pass you by, try getting active with some slow deliberate movements with someone you can be accountable with. Once you start and find the routine that works for you, I promise it will be hard to stop!

Happy Exercising! Get Active and have fun!

Getting Better Sleep

When was the last time you woke up feeling completely rested?

One of the greatest detriments to a person’s health is a poor rest and recovery routine. Getting the correct quantity and quality of sleep on a daily basis and making that into a routine can go a long way to helping with many of the health challenges that people often face. Poor sleep routines are associated with chronic pain, adrenal fatigue, hormonal imbalances, fibromyalgia, chronic fatigue, thyroid dysfunction, weight gain and obesity to name just a few.

Our bodies run on a natural pattern called the Circadian Rhythm. Our sleep and wake patterns are governed by our Circadian Rhythm, thus they affect our daily energy levels and motivation.

There are some steps that we can take starting immediately to improve alignment with our Circadian Rhythm, here are just a few.

  1. Fall asleep and wake up at the same time every day (yes, this includes weekends)

A routine for sleep and waking times is the best way to ensure your body finds a rhythm and sticks with it. This rhythm should mimic the rise and set of the sun as release of hormones are linked to exposure to sunlight. A good routine would be to fall asleep at 10pm and wake up at 6am, giving you 8 full hours of sleep.

  1. Get some mid-day sunlight

Exposure to sunlight governs the release of our hormones Serotonin and Melatonin. During the daytime, exposure to sunlight will increase the release of Serotonin, while in the night, decreased light leads to an increase in Melatonin release. Melatonin levels are inversely correlated to Serotonin levels – The more sun you get during the day, the better you sleep at night. Go for a nice walk during your lunch time or just take a short break with some fresh air.

  1. Eliminate exposure to screens 2 hours before bedtime

We are addicted to our cell phones, laptops, tablets, televisions and e-readers. These screens all emit light at levels increasingly approaching that of daylight. If we expose ourselves to light at such high levels right before bedtime, our Melatonin levels will not go up, making it much harder for us to fall asleep and stay asleep.

  1. Sleep in a completely dark room

Darkness at night can’t be overstated. Our bodies have evolved to sleep in complete darkness, and it is only relatively recently that we have been flooded with lights to see and do things at night. Darkness will increase Melatonin release allowing you to sleep better.

  1. Avoid excess fluid intake after 8pm

Our bladders are designed to hold a certain amount of fluid. Drinking too much water in the evening can lead to reflexes waking you at night, telling you to relieve the pressure on your bladder. If you don’t take in too much fluid at night, you won’t have the urge to wake up to relieve yourself, allowing you to stay asleep.

  1. Don’t open mail in the evening or watch the evening news

When we are flooded with news and questionable information from around the world regarding conflicts that rarely affect us directly, we turn our brains on to worry in the evening and night hours. This late day stimulation can lead to an inability to relax and decrease worry as you head to sleep.

  1. Don’t respond to email in the evening

Reserve your stimulation time and productive hours to the morning, when you are full of energy and can make decisions easily and readily. Responding to work or personal email in the evenings can be tough as it forces us to think and worry later in the evening, again keeping us from falling into a deep sleep

  1. Settle conflicts before going to bed

We’ve all heard the saying “don’t go to bed angry”. Well that is not only true for conflict resolution, but also for your sleep and wake cycle. Cut down on worry when you are heading to bed. Resolve issues so that you are not worrying about them throughout the night, while your body and mind are in recovery mode.

  1. Practice deep breathing exercises before bed to help you relax

Meditation and deep breathing can help you to clear your mind of concerns and worries before you head to sleep. I like using the app “Headspace” for a 10 minute guided meditation, however you can also choose to perform a short 20 deep breaths exercise for 5 minutes to clear your mind of thoughts and distractions.  

  1. Get a digital filter for your screen

If you use a screen (like the one you are staring at right now) a digital filter can help to eliminate much of the blue light that floods our eyes and minds. A good option is the f.lux program which you can download for free at http://justgetflux.com.