Tag: Happiness

10 Year Cancer Free Anniversary

On By juliemarie87In Emotional Development, Health & Wellness, Personal Development6 Comments

Hello Lovely People!

Today is a pretty special day for me – it’s the 10 year anniversary of my surgery! On this day one decade ago I was at Victoria Hospital getting a stage IV malignant tumor removed from my throat, along with my thyroid and voice box. Apparently, after the 10 year mark it’s unlikely that the cancer will return, so it looks like I’m in the clear! 🙂

I find myself filled with mixed emotions on this day. Happiness and gratitude to still be alive and not just well, but flourishing. But also feel some sadness for having lost such an intimate part of me – my voice; it’s a strange feeling knowing that a part of you, part of what makes you who you are, is missing. I feel hope as well, for my future and the possibility of achieving my dreams, and for having the opportunity to help others to learn how to grow and thrive.

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Achieving one of my many dreams – Graduating with an Honours Degree in Psychology!

I believe it’s no mistake that I survived. I think that certain things happen for a reason, just as certain people come into our lives for a reason. I’ve spent a lot of time reflecting on my experiences over the last 10 years. Contemplating what I’ve learned and how much I’ve grown. I can say with surety that I am proud of who I am today.

 

This evening I’ll be celebrating dinner with my family, as we always do on this day. However, in celebration of this milestone I would also like to share with you 10 things that I’ve learned in my 10 years since my whole world changed:

1) While anger can be useful to help you get through certain experiences, it does no good to hold on to it longer than is necessary. Holding on to anger is like consuming poison that, day by day, will drain your energy, happiness, and life. For many years I allowed anger to consume me. Learning when and how to leave anger in the past, to let go, and move forward is a key step towards actualizing one’s potential and flourishing.

2) Happiness comes more easily when you focus not on the things that are out of your control and that which you don’t have, but rather on those things over which you do have control, such as your attitude. There are many things that will inevitably happen in life which are out of our control. However, we always have the ability to decide how we choose to react to our given circumstances, and the extent to which we allow them affect us. Remember, as said by psychologist Carl Jung – “I am not what happened to me, I am what I choose to become” 

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Cultivating happiness and personal growth through adventure! (Emerald Lake, Alberta)

3) As the years go by and I get older, I’ve come to realize and appreciate that the most important things in life are not material, but rather experiences and memories made. Relationships with others, opportunities to learn and grow, adventures, helping others – including those those who can never repay you – is what makes life worth living. Being grateful for each day we have, as we never know when it will be our last.

4) I used to be so insecure and hate the things about me that made me different from others – namely, my whisper voice. But now that I’m older (and arguably wiser hah) I’ve grown to appreciate those things that make me unique; to embrace them. Now for me personally, I can think of little worse than to spend my one life being perfectly ordinary and unexceptional. This is not to say that I don’t still experience insecurity, as we all do. However, as I discussed in this post on insecurity and personal growth, the key is learning how to challenge ones insecurities when they arise, so that you may overcome them, grow, and thrive.

5) Our experience in this world is greatly a matter of perspective. For the longest time all I wanted was to be “normal”, but what is normal? It’s so subjective. What’s normal for some may be bizarre for others. My point here is that learning to live with an open mind and an open heart, and to consider a multitude of perspectives, fosters personal acceptance and growth. “Normal” is a fallacy we create to feel comfortable, but it doesn’t really exist as it’s entirely dependent on our perception and perspective of things, events, people, etc.

Me and theo 2015
Challenge your perceptions of normalcy, accept and love yourself – learn and grow

 

6) In these 10 years I’ve realized that, with respect to dating and love, I needed to learn to love myself first, and to be content with being on my own, rather than looking for someone to love me. I’ve come to appreciate that I need not wait to meet the “right” person to start living my dreams. Sure, this may seems obvious but learning how to embrace and practice self-love and acceptance was one of the greatest, and most rewarding, challenges I’ve overcome. Learning how to accept and love oneself is paramount to personal growth and happiness.

7) As I’ve discussed in a previous post on the Value of Vulnerability, I’ve learned that not only is it okay, but also necessary, to be vulnerable. Embracing vulnerability helps one to be more open to others and to life. Many of us have been conditioned to perceive vulnerability as a weakness, but is it really? I think not. In fact, I’ve come to appreciate that having the capacity to accept and embrace ones vulnerability is instead a strength. It was only through allowing myself to be vulnerable and embracing it, that I was able to let go of my anger, move forward with my life, and cultivate happiness.

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Embrace vulnerability and open yourself up to life! (Adventures in Ucluelet, BC, 2015)

8) One of the most exhausting and toughest lessons I’ve had to learn is that depression is not a black hole from which there is no escape, though I appreciate that it can sometimes feel this way. As I discussed in my post on my personal journey with depression, it CAN be over come. However, this requires that you truly want to heal; recovery and healing are a choice. You must both want it and be open to it. It was not until I decided to take accountability for my circumstances and an active role in healing myself that my life began to change positively. No one could make me do that, except for me. The same is true for each of us.

9) Life gets busy, and it’s easy to push relationships with loved ones to the back burner, because we tend to (falsely) assume that they will always be there. My close call with death and the struggles I endured afterwards have taught me that life is indeed short, and the relationships we have with those we care about are essential; we should strive to appreciate and nurture them, as we never know when that person could disappear from our lives. Make time for loved ones, whoever they may be, while you can – family, friends, significant others, pets, yourself – as you never know when their (or your own) time will expire.

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Appreciate those you love and care for – celebrating my birthday with baby Calvy!

10) Our time here in life is finite – it will not last forever. Having come close to death, I no longer fear it. What I fear most instead is failing to live while I have the opportunity to do so. By stepping outside of my comfort zone, I’ve grown tremendously, and I encourage you to do the same. Travel, explore, try new things, meet new people! Be vulnerable, uncomfortable even, because this is how you learn and grow. Challenge yourself constantly, even (and especially) if it’s something the scares you! I’ve never lived far from home, but in June I’ll be moving to Vancouver Island in BC, and let me tell ya – I’m nervous as all get out about it! haha. But I feel this is the next step in my journey and I’m excited to see what the future has in store for me 🙂

Well, here are 10 of the most important lessons that I’ve learned in the past decade. I hope you’ll find some meaning in these, perhaps some inspiration, or hope. Please, do not allow life to pass you by. Embrace it, live it, and savour every last precious moment you have!

Wishing you health, happiness, and love!

xo Julie

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Depression: Part I – My Journey

On By juliemarie87In Emotional Development, Health & Wellness2 Comments

Hello lovely people!

I hope you’ve had a terrific week! Today I want to share with you a topic that is very close to me: Depression. As I have personally experienced depression for many years, and also studied and conducted research on it, I have quite a bit to say on the topic. For this reason I’ve broken this topic down into two parts. The first of which that I will share with you is my personal journey with depression. The second part, which I will post over the weekend, will discuss some of the scientific evidence relevant to depression.

When I started writing this piece I wasn’t sure exactly where to begin. I feel I have so much to say on this topic and so much knowledge to share, it’s tough to decide what to focus on. For the purposes of keeping this somewhat brief, I won’t go into a lot of detail. However, if there’s something you read that peaks your interest and you’d like to learn more about it, please leave a comment, email me (genuinelyjulie87@gmail.com), or contact me on the Genuinely Julie Facebook page, and I’ll be happy to chat more with you about it.

To give you some perspective on the prevalence of depression among cancer survivors and the general population, according to the literature both cancer patients and survivors tend to be at a greater risk for developing depression both during treatment and afterwards (Harrington et al., 2010; Raison & Miller, 2003; Spiegel & Giese-Davis, 2003). The Canadian Mental Health Association reports that among the general population, approximately 8% of adults will experience a major depressive episode at some time during their lives (CMHA, 2015). Depression is one of the most prevalent illnesses and the leading cause of disability worldwide (WHO, 2015), and has considerable economic, social, and personal implications.

The first time that I became depressed I was about 16, and its onset was triggered by a stressful family life event. I simultaneously developed an eating disorder, which I later realized was a maladaptive coping mechanism, that I struggled with for two years. When I turned 18, I was prescribed antidepressants for the first time. This did help some with my eating disorder, however I continued to experience low levels of depression, and struggled with a very negative self-image; I did not like myself and I hated my body.

Then came my stage IV laryngeal cancer diagnosis, which was a highly stressful and traumatic event, triggering another and more severe depressive episode, which would last for several years. The combination of the physiological along with the psychological and emotional trauma culminated in me becoming extremely depressed. At times I even recall contemplating suicide.

I also developed post-traumatic stress disorder (PTSD) from the trauma I experienced with my cancer, particularly the surgical aspect. Losing my voice, and having to adjust to a different way of breathing and speaking, along with the quite noticeable physical markers (ie. my scars and tracheotomy), was very difficult. As I had fairly severe body image issues prior to my cancer diagnosis and treatments, the new circumstances I faced only magnified my insecurities and self-loathing.

For those who have never been depressed, I realize that it can be difficult to comprehend the experience of it. However, I caution to withhold judgement as it’s difficult to truly appreciate how it feels to have no hope for your future, to feel as though no matter what you do you will not be able to overcome adversity, to feel completely alone, and to suffer tremendous emotional pain. But that is how severe depression often feels.

For many years I was angry to be alive, had little confidence in myself and minimal hope for the future. So what changed? In short: my attitude.

Aside from my longstanding fascination with behaviour and the mind, I expect a key reason I went into psychology was because I’d finally decided to try solving my own issues, because medication wasn’t doing the trick and I was sick of being depressed. In 2011 I began my studies in Psychology at Brescia University College. The experience and knowledge I gained in my three years there helped me to learn and grow tremendously, and slowly I began to overcome my depression as I gained confidence in myself and my abilities. I realized that just because I only had a tiny whisper voice, that didn’t mean I couldn’t achieve success. I excelled and graduated with honors one year ahead of schedule.

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Graduation from the Honors Specialization in Psychology Program at Brescia University College, London, ON. (2014)

I then began my master’s degree where among my many research interests, I became fascinated with learning more about inflammation, the gut microbiome, and its role in depression. This led to my interest and passion in nutrition, for which I am now taking a program to be certified as a Holistic Nutritionist. I’ve continued to educate myself on the role that nutrition and diet play in depression, overall health, and wellness, and slowly I made positive changes to my diet and lifestyle.

Along side my educational experiences, I began seeking out different resources and approaches to help facilitate my healing. This led me to yoga, meditation, and learning to practice gratitude daily and embrace kindness, which have been tremendously helpful to me in overcoming depression. I also read many books. Two of which that I found to be most helpful were “Happiness” by Buddhist monk and scientist Matthieu Ricard, and “Positive Psychology for Overcoming Depression” by Miriam Akhtar.

Here I am now, nearly 10 years after my cancer ordeal; I have overcome a lot of obstacles, one of the most daunting of which was depression. I have not only survived, but have learned how to flourish, cultivate happiness, and embrace life; and I know that regardless of your circumstances, YOU can do this too!

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Embracing life and learning how to flourish! (Photo: Emerald Lake, Alberta. 2015)

I now want to say to those struggling with depression: I know it may feel like you are alone and that there is no hope, that you can’t overcome it, and that your suffering will never end. But you can overcome depression, and you will. However, achieving recovery requires that you truly want to heal. This point is critical to understand:

Recovery and healing are a choice. You must both want it and be open to it.

For many years I wasn’t open to healing, and so my suffering continued for far longer than it needed to. I had a pessimistic attitude and my perspective was that life was cruel and unfair. I had victimized myself, and so my depression persisted.

It was not until I decided to take accountability for my circumstances and an active role in helping to heal myself that my life began to change positively. No one could make me do that, except for me. The same is true for each of us.

It is your choice to pursue recovery, healing, and to flourish.

No one can do this for us, we must do it for ourselves, recognizing that this is part of our own unique journey; a journey that will likely not be easy, but rather quite challenging. But the reward of gaining back and embracing your life, and of learning how to flourish and cultivate happiness are undoubtedly worthwhile!

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Step outside of your comfort zone, say yes to adventure, flourishing, and happiness!    (Photo: Ucluelet, BC. 2015)

I am content that after many years of taking antidepressant medication, I am now off of it and feeling better than ever! That being said, I want to be clear that I do not advocate nor advise for anyone to stop taking medication they are currently on; that is an important discussion to have with your doctor. What I do want to emphasize however, is that medication is not a cure but instead addresses certain symptoms temporarily. This is accomplished by altering specific neurotransmitters such as serotonin, dopamine, and norepinephrine in the brain (Meyer & Quenzer, 2005). Moreover, the effectiveness of antidepressant treatment can vary greatly from one person to another, and depends on several factors such as genetics (Papiol et al., 2007), environment, and lifestyle choices. For some people a reduction in symptoms may be experienced, for others there may be no effect, and still for some symptoms may actually worsen.

Depression is a multidimensional illness involving physiological and psychological, including cognitive and emotional, components. This is why a holistic approach to treatment and recovery, which addresses both physiological (eg. nutrition, stress management, physical activity, herbal supplementation, etc.) and psychological (eg. emotional wellness, cognitive and behavioural treatments, stress management, etc.) aspects, is most likely to be successful (Greenlaw, n.d.; Hollen et al., 1992; Williams, 2001).

Ultimately though, one must first decide that they want to recover, and be willing to take action to facilitate this.

I am not so naive as to think that I will never again face depression. I know that I am more susceptible to it due to a variety of reasons. However, I have also developed confidence in my ability to overcome depression, along with an understanding of how to recognize what triggers may cause it to resurface. I have developed effective, healthy coping strategies and ways to counteract depression when I feel it trying to take hold again. The great news is that these are skills that you too can learn and develop!

Unsure of where to begin? A good first step is choosing to be open and honest, both with yourself and others, and realizing that it’s okay and natural to feel vulnerable and insecure. I’ve discussed both of these topics in more detail in previous posts which you can find here: insecurity and personal growth, and the value of vulnerability.

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Embrace your journey! (Photo: Ucluelet, BC. 2015)

Remember: This is your journey. Embrace it. Discover what works for you. Learn and grow.

I will end here with a quote that I remind myself of daily: “I am not what happened to me, I am what I choose to become” – C. Jung

This quote has become somewhat of my mantra as it reminds me that no matter what life throws in my path, whatever my circumstances may be, I always have the opportunity to decide how I choose to respond and the extent to which I allow circumstances to affect me, and so do you.

xo Julie

The Value of Vulnerability

On By juliemarie87In Emotional Development, Health & Wellness, Personal Development9 Comments

Hello Beautiful People!

After the positive response to my post on Insecurity and Personal Growth last week, I thought this very honest, raw post would be a fitting follow up. It also so happens to coincide with Valentine’s Day tomorrow, which can be rather difficult for some, as well as the 10 year anniversary of my official cancer diagnosis. Today I’m going to discuss the value of vulnerability.

I’m curious: how many of you upon the mention of “vulnerability” automatically associate this with weakness and negative connotations come to mind? Likely a great many do, and that may be because in many societies we have been socially conditioned to perceive vulnerability as a weakness. (It should be noted that limited research exists on this and there appear to be cross-cultural inconsistencies within the literature).

However, perhaps vulnerability isn’t a weakness at all. Consider this: humans are social creatures and many traits we exhibit have been evolutionarily preserved. By this I mean that since our early ancestors, qualities in individuals that were useful, such as altruism, stuck around because such qualities helped promote survival. However, for the most part qualities that were maladaptive (such as an inability to cooperate with others) and did not help an individual to get along with their social group were unlikely to be passed along to future generations (through reproduction).

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Altruistic behaviour – caring for orphaned baby squirrel, Theo (Summer 2015)

Whether we’d like to admit it or not, feeling vulnerable is something all of us have experienced at one point or another. It’s innate and has been evolutionarily conserved, therefore it must serve some sort of beneficial purpose to survival. So why are we taught to perceive it as a weakness? Could it be instead that those who allow themselves to be vulnerable in social situations are actually at an advantage? As research suggests, this may indeed be the case.

Allowing oneself to be vulnerable facilitates social bonding and helps cultivate closer relationships with important individuals. Historically, this would have helped with survival because it’s good to have someone who’s “got your back” when things get rough.
Yet in the modern emotionally constipated climate in which we live, the notion of being vulnerable has all but been suppressed.

“Vulnerability sounds like truth and feels like courage. Truth and courage aren’t always comfortable, but they’re never weakness” – Brene Brown

Given the evidence, it is plausible that we are actually fighting against years of evolution for an adaptive and beneficial trait. Further, perhaps this discrepancy is resulting in negative consequences regarding our ability to function socially and build the close, intimate relationships we often crave with others. Moreover, this suppression of innate vulnerability may be fueling the increasing levels of anxiety and depression which many individuals now struggle with.

From my own experience, I’ve come to understand that vulnerability IS a good thing, but requires balance. Here’s a personal example: On February 14th 2006 I was diagnosed with a stage IV malignant tumour in my throat. I was told that if I did not undergo surgery to remove my larynx (voice box), followed by chemo and radiation, I would without a doubt soon die. I still remember lying in the hospital bed hiding under the covers, crying for hours. Then came the rage, as I angrily told everyone I’d rather die than have to end up with no voice, all alone, and unloved (oh the theatrics and naivety of teenagers haha, but I genuinely believed this would be my future at that time). I had resolved not to receive the surgery; to simply allow myself to die rather than face a future of struggle and uncertainty.

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Social bonds – my wonderful family & two of my beautiful best friends for over 20 years (June 2014)

What made me change my mind were my family and friends. I saw how much this hurt them and how afraid they were, and it broke my heart to see their pain. I’m a very empathetic person and find it distressing to watch others suffer. Fortunately, this motivated me change my mind and I agreed to have the surgery.

After the surgery physically I recovered quickly. It’s amazing how rapidly the energy returned to my body once I didn’t have an enormous tumor sucking the life out of me (quite literally). But soon after came the chemo and radiation treatments, which nearly did kill me. I underwent 6 weeks of radiation and 3 intense chemo sessions. The chemo made me extremely sick. Then there was the radiation, which burned my skin, scarring it and the underlying tissue. Due to the pain and nausea, and fact that everything tasted metallic (a side effect of the treatments) I could eat very little. But I’m stubborn and I refused to give in to my broken body. It was my anger and the walls I’d put up since my diagnosis that I believe got be through it. I’d resolved to be invulnerable. To show no weakness to the disease that was trying to take my life.

For example, the radiation suite was on the basement floor of the London Regional Cancer Center and there was a flight of spiral stairs to get from the main floor to the basement (or of course there were also the elevators). I’d decided that no matter what I would take those stairs every single day, down and back up. Though near the end I was so weak I literally had to crawl up them (what a ridiculous sight I must have been hah), I still forced myself to take the stairs. I laugh about it now, even though I recall how at the time it was exhausting for me to do this. But this was my way of fighting back and proving to myself that I was not vulnerable, but rather I was tremendously strong. Death was not an option.

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About a year after treatment (Spring 2007)

My (perceived) invulnerability had served it’s purpose: I survived. However, after all of the struggle and treatments my walls did not come down, but rather stayed up for years. Unfortunately, it took me several years to realize that I needed to let my walls come down in order to move on with my life. I needed to learn how to be vulnerable again. This was a terrifying prospect for me. I’d experienced considerable trauma and the emotional and psychological aftermath nearly consumed me. I didn’t know how to be vulnerable anymore, but I knew that I needed to learn how to cultivate my vulnerability so that I could start living again.

And so I began meditating and practicing yoga. Reading as many books as I could  (“Happiness” by Matthieu Ricard, is one of my favourites and has helped me greatly), and learning all I could on how to open myself up to others and to the world; on how to be vulnerable again.

One of the most influential sources that helped me rediscover my vulnerability was a TED talk by Brene Brown, in which she discusses the power of vulnerability in a delightfully humorous way, and how it IS ESSENTIAL to allow oneself to be vulnerable. Because, as you will learn:

Vulnerability allows us to connect with others; to experience joy, happiness and love

Please, if you do one thing today make time to listen to this talk because the message is tremendous and truly life changing, especially if you’re struggling with how to allow yourself to be open to others and the world; with how to be vulnerable and accept yourself. I still get shivers when I listen to this talk; it’s truly brilliant.

What I can tell you about vulnerability based on research that has been done, as well as my own experience, is that it is not a bad thing. Indeed, in the years since my cancer I’ve come to understand that those who allow themselves to be vulnerable are the stronger ones. It’s easy to put up walls to protect yourself from the pain and fear you may feel by putting yourself out there and being open to others and to new experiences. It takes far more courage to allow yourself to be vulnerable and open, knowing full well that you may get hurt and you may fail.

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Stepping outside my comfort zone and learning how to golf in Shuswap, BC. 2015

 

And that’s okay. Pain and failure suck. No one wants to experience that, and yet without it how can we grow? If we’re not making mistakes and experiencing things there is little opportunity for growth.

I would now like to challenge you to be vulnerable. Let down your walls and open yourself to life. Be curious. Go on adventures. Learn and grow. Step outside your comfort zone. LIVE! My experience has taught me that life is brief and can end very suddenly and unexpectedly. So please don’t hide behind your walls and shelter yourself from life, because you only get this one.

You will feel fear, and it will be uncomfortable, and that’s perfectly okay 

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Experiencing my “spiritual awakening” in magical Ucluelet, BC, Canada

Do not allow whatever it is that you fear stop you. We all have fears. Acknowledge that fear, then walk right through it. I am no longer afraid of dying. Having almost done it before, it doesn’t scare me anymore. What I’ve realized and what I now fear most is the prospect of not allowing myself to live, savor, and experience every opportunity this life offers me.

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Happiness with feathered friends in Punta Cana, Dominican Republic (2016)

One of the most remarkable characteristics I’ve come to appreciate about individuals is their ability to overcome adversity, to adapt and to heal, so long as there is a willingness to be open to recovery. This requires vulnerability. It’s taken me nearly 10 years, but I have finally learned to be vulnerable, and I’m a much happier and more fulfilled person for it, able to love and accept love. Whatever walls you’ve built, for whatever reason, consider that perhaps it may now be the time to let them down and to let life in.

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Exploring beautiful Emerald Lake, Alberta, Canada (2015)

With love and gratitude,

xo Julie

ps. If you’re ready to take a step outside of your comfort zone, leave a comment about something that you fear or which makes you feel vulnerable. Simply getting it out in the open is the first step to overcoming it! 🙂

Insecurity and Personal Growth

On By juliemarie87In Emotional Development, Health & Wellness, Personal Development5 Comments

Happy Saturday everyone!

This post is a more personal one. Some of you may relate to this, others may not. With so many big changes recently happening in my life, thoughts of insecurity and fear of the unknown have often come to my mind. I’ve struggled with depression and anxiety for many years and I’m no stranger to the insecure, self-defeating, negative internal dialogue that tends to pervade the thoughts of those struggling with these conditions.

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Feeling happy (and a little chilly) at Emerald Lake, Alberta Canada (2015)

Fortunately I’ve found ways to overcome these challenges, which I’d like to share with you. I also want to share my experience as I know it can often feel like you’re facing depression and/or anxiety all alone. You know there are others struggling but the experience can feel extremely unique to you, and you may feel isolated and as though no one can truly understand how you feel. I get it. I’ve been there too.

I used to be very insecure. I placed far too much value on my own appearance and developed a near obsession with maintaining control over all aspects of my life. While rigid control gave me a false perception of comfort, it was not until years later that I realized I was actually closing myself off from the world and from life. In the wake of challenges that life was presenting me, I’d forgotten how to live and how to enjoy life.

I suppose it was my pervasive need for control and my vanity that ultimately facilitated the development of an eating disorder. During that time I recall being very unhappy, anxious, and depressed. Then came my cancer; a stage IV tumor that had nearly engulfed by larynx (ie. voice box). I was on the path to an early grave within a few months. Fortunately, I survived the aggressive surgery, chemotherapy and radiation treatments and slowly my physical health began to return. However, now having no voice and the physical challenge presented by the tracheotomy, my insecurities and lack of confidence in myself became more pronounced than ever before.

Again I fell into depression and this time it was much worse. I remember feeling entirely hopeless, consumed with grief because I felt like I lost a part of me and that my situation would make it impossible to connect with others and achieve my ambitions in life. For many years I struggled with this. Trying slowly to pick up the pieces of my life and put them back together. To get back to who I was. But this wasn’t possible because having gone through these experiences how could I ever be the same person I was before it all happened? Looking back now I laugh because it seems so obvious to me that this was a pivotal event in my life that beckoned an opportunity for growth. However, at the time it felt like a black hole sucking me into darkness and I had little hope.

This went on for years, until finally I began to realize that I would never again be the Julie I was before and that I was in control of how I chose to let my circumstances affect me. I started putting the pieces of “me” back together, while adding the new pieces I’d gained in the years since. I learned to let go of that rigid need for control. I realized that there are far more important things than physical appearance. And I finally had to confront my anxieties and insecurities regarding my feelings of inadequacy.

I sought out alternative treatments, approaches, and experiences which opened me up to the world again. I found yoga and meditation very helpful in the healing process and read several books (“Happiness” by Matthieu Ricard was among the most influential for me). I’ve learned much about how diet and nutrition influence inflammation and how it can either enhance or minimize anxiety, and especially depression.

For instance, accumulating evidence suggests that inflammation is likely an underlying factor in depression, and that one’s gut microbiome and diet can have major impacts on the development and severity of depressive symptoms. I suppose this is one of the major reasons I’ve become so interested in nutrition and diet and seek to share this life-changing information and nutritious recipes with others.

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Eating a nutritious, anti-inflammatory diet can help reduce inflammation in the body and may decrease symptoms of depression (Black Cherry Avocado Smoothie Bowl Recipe)

Coming back to my discussion on insecurity, today I consider myself to be a pretty confident person and have worked hard to minimize my insecurities. But don’t get me wrong, many still lurk in the back of my mind and occasionally try to again gain control. When faced with a new challenge or endeavour I might find myself thinking things like “You’re smart and you’d be good at that, but how could you do it without your voice? You can’t”. However, my years of education in psychology have taught me how to recognize these negative thoughts, and I’ve developed strategies to stop them in their tracks and alter the content to reflect a more positive (and realistic) perspective.

When I begin to have negative thoughts telling me “I can’t” or “you’ll fail” or “they won’t like you”, I immediately challenge them in a way that allows me to alter the pervasive thoughts, followed by subsequent behavioural modification. This approach is a strategy used in Cognitive Behavioural Therapy.

As an example, my internal dialogue might then go something like “Okay, if you “fail” what can be learned from this? What constitutes a “fail”? I then reason through my thoughts logically to challenge the negative and destructive cognitive patters. This allows me to view the situation in a more realistic way, altering my perception of the circumstances and facilitating a more positive approach to tackling any situation.

The main reason I wanted to share this post is to emphasize that we all have insecurities and lack confidence in a few or more areas of life. And this is completely okay! It is perfectly normal to feel doubt, particularly when you begin to tackle something new and push the boundaries of your comfort zone.

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Exploring Emerald Lake, Alberta, Canada (2015)

One thing I’ve learned more recently regarding pushing ones boundaries is that each time I step outside of my comfort zone, I grow tremendously as does the confidence I have in myself. At one time I’d have been terrified of traveling alone. Now having done it a few times I realize I actually quite enjoy the experience. I’ve learned to embrace the unknown and the uncontrollable.

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In Ucluelet, BC, 2015… One of the most enlightening travel experiences I’ve had yet!

I realize that building confidence and learning to be secure with oneself is both a process and a challenge, but it’s absolutely something you can achieve if you truly desire to do so. This is because confidence, and subsequent alleviation of insecurity, is something that you can learn once you have the appropriate tools to develop it!

One of the best pieces of advice I ever received on how to tackle insecurity and build confidence was actually from this TED talk based on scientific evidence that basically said: “fake it ‘til you make it”. And what do you know, it works!

Life is a journey and we’re not meant to know what’s coming. That was one of the toughest life lessons I’ve learned to accept (being a “recovered control-freak” and all hah). Presently, the thrill of adventure and exploring new places, the unknown, and meeting new people is something that drives me forward; seeking out new opportunities to travel and explore the many marvelous things this life has to offer.

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Exploring Beautiful Tofino, British Columbia (2015)

Helping others brings me tremendous satisfaction and happiness, giving me a sense of purpose. By opening myself up to the world and to life, I’ve become passionate about fostering my own personal growth and helping others to do the same!

Until next time, wishing you health, happiness, and personal growth

xo Julie

 

Black Cherry Avocado Smoothie Bowl

On By juliemarie87In Breakfast, Health & Wellness, Recipes1 Comment

Good day wonderful people!

If you’ve been following the latest health trends then you’ve likely noticed the good ol’ avocado has been getting a lot of attention lately, and for good reason! It’s packed with vitamins, healthy fats, and a bunch of other nutritional and health benefits which you can learn about through this great resource.

I often hear people say that they aren’t a fan of the taste or texture of avocado though, which deters them from eating it. Well, you’re in luck because I’ve come up with some clever ways to use avocados and you won’t even know they’re in there! The recipes are also kid friendly, especially if you have a picky eater! Mix up one of these smoothie bowls and you’ve got a nutrient packed, delicious dessert or breakfast that will surely be a hit! Toss it in the freezer for an hour or so to alter the texture and you can even call it ice cream. Now that’s what I call a win!

I’ll also mention that for anyone out there who finds eating solid food challenging, a problem faced by many who have had laryngectomy surgery such as myself and for some elderly folks, this is an awesome recipe for you too! It’s quick, easy, nutritious, and super yummy!

Okay, so today I’m going to share with you one of my favorite smoothie bowl recipes which uses black cherries, avocado, banana, and spinach to create a filling and energy packed meal that will keep you going through the day! A few things you’ll need: a blender or single serve mixer such as a Magic Bullet or Ninja, the ingredients (obviously), and a smile. Why a smile? Well, why not?! Even if you don’t feel that you have something to smile about do it anyways. Studies have shown that when a person smiles it actually influences neurochemical mechanisms in the brain associated with emotion which have the ability to boost one’s mood and elicit a more positive attitude. Pretty cool eh?! So smile away 🙂

Alrighty, enough chit chat from me… lets get to the good part!

Black Cherry smoothie bowl 1
Black Cherry Avocado Smoothie Bowl

For 1 serving you’ll need:

  • 1/2 to 1 avocado, pitted
  • 1/2 frozen banana (peel, cut in half, then freeze in bags or containers for easy access)
  • 1/2 to 3/4 cup frozen, pitted black cherries
  • 1 handful spinach
  • 1 cup almond or coconut milk (or other milk of choice)
  • 1 Tbsp raw honey
  • Optional toppings shown here: One Degree brown rice crisps (SO delicious, organic and GF), shredded unsweetened coconut, acai berry powder, and trail mix.

Method:

  • Place avocado, banana, cherries, then spinach into mixer. Add in milk (just enough to cover things), then honey. Blend together until pureed and mixed well.
  • Pour mixture into a bowl and top with your favorite, healthy toppings such as those suggested above.
  • Breath, Smile, Enjoy!
Black Cherry smoothie bowl
Black Cherry Avocado oh-so-yummy Smoothie Bowl

I hope you’ll enjoy this as much as I do! If you give this recipe a try I’d love to hear about it and please feel free to share with Instagram, Facebook, or Pinterest (#genuinelyjulie)

Well friends, as much as I’d love to keep chatting I do have some hot “Chai and Mighty” tea to drink from David’s Tea while I read “Missing Microbes” by Dr. Martin J. Blaser. “Missing Microbes” discusses how the overuse of antibiotics is having detrimental effects on the gut microbiome and by extension our health. I could go on and on about the topic of the gut microbiome and it’s implications for both physical and mental health and well-being (this is one of my major research interests), but I will save this discussion for another time.

Good reads
“Missing Microbes” and some “Chai and Mighty” Tea for this chilly Sunday afternoon

Wishing you health and happiness!

XO Julie

Compassion, Emotional Well-being… and Calvy!

On By juliemarie87In Critters, This n' That

Hello wonderful people!

I hope that this week has been treating you well! This post will be about something a little different from the usual recipes and health focused posts, yet in some ways is entirely relevant with respect to emotional well-being. This post will be about my three-legged “wonder kitty”, Calvy!

Handsome Calvy
Looking as handsome as ever!

I adopted Calvin in June 2015 after he was brought into Imperial Road Animal Hospital. He had been found on the side of the road in a ditch and appeared to have a paralyzed front right leg. It was unclear as to what had caused the injury, but evidently he had suffered some sort of trauma that resulted in the loss of sensation and function in his limb. After a few days and no improvement the decision was made to amputate his leg.

baby calvy
Calvin as a kitten after his amputation surgery. Seriously, Look at the face! So adorable!

I brought Calvy home on June 20th and quickly discovered what a treasure he is! I can say with absolute certainty that adopting him was one of the best decisions I’ve ever made. He brings me so much joy and happiness. As those who have met him can confirm, he has quite the personality!

From playing guard cat on duty…

guard cat on duty
Keeping watch over the neighborhood

To celebrating my birthday…

My Birthday 2015
Checking out this weird thing some humans do… lighting the candles on my owl birthday cake!

Helping me in the kitchen…

helper calvy
Helping out in the Kitchen

Participating in Halloween festivities…

Halloween Calvy
He did not find this unicorn costume funny… but I did

And visiting Santa at Christmas…

babies at Christmas 2015
Calvy and Oscy visit Santa – 2015

Calvin has been a wonderful influence in my life while positively impacting my emotional well-being. Indeed studies have found evidence supporting the claim that companion animals can and do contribute positively to the emotional well-being of people. Moreover, there is also evidence that these interactions can similarly have positive benefits for the animals themselves. However, this appears to differ from one species to another and can depend on the context. A great article published in Psychology Today which summarizes some of these interesting findings can be found here.

Anyhow, back to Calvy. I’ll be honest, mostly I just wanted to write this post so that I could talk about my amazing cat that I love and adore. And because he’s so ridiculously awesome I think that he’s earned his very own blog post. Don’t worry… I’m sure this will not be the only Calvy post I write and that there will be many more stories about him to tell. There’s never a dull moment with that little fur ball around!

Calvin has an incredible spirit and resilience that is in itself an inspiration. Many people ask me if he “gets around okay”, well let me tell you he gets around perfectly well! In fact he can often be found out in the back yard chasing the dogs around, stalking the squirrels, leaves, and anything else that moves. And most recently (and hilariously) dashing, quite literally, through the snow! He has not let his “disability” negatively impact his capacity to enjoy life. As I’m sure you can tell from the many photos here, Calvy doesn’t let anything slow him down or stop him from having fun!

baby calvy 2
Chillin’ with his pals after a solid play session

On a final note I want to emphasize the importance of being a responsible pet owner. This is an issue that is important to me having grown up around the vet clinic, as my mom has worked there for many years, I’ve seen a lot of abandoned and neglected animals come through. It is completely heart breaking and frustratingly also avoidable. Too often people seem to forget that puppies, kittens, and other pets grow up into adults and that owning a pet is a commitment. Ensuring one has adequate resources (ie. time, finances, environment, etc.) to provide a loving and safe home for a pet is critical. Finally, to help control over population which is a huge issue in many places, spaying and neutering ones pets can have tremendous positive impacts. Please, be mindful of the fact that others, including non-human animals such as pets (that’s right, humans are also technically animals), deserve kindness, compassion, and empathy.

I will end with this inspiring quote on the value of compassion, which states: “Only the development of compassion and understanding for others can bring us the tranquility and happiness we all seek. If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” (Dalai Lama XIV, The Art of Happiness)

Oh, and one more Calvy picture of course… 🙂

Calvy outside
Enjoying the outdoors… we both love nature!

 

Welcome!

On By juliemarie87In This n' That

Blog Julie Oscy

Hey there! I’m Julie – a researcher, educator, cancer survivor, and holistic health and wellness advocate from Canada. In short, I love LIFE! But to be a bit more specific: I love to eat good food, stay fit both physically and mentally, learn, read, cook, dance, travel, nature, and spending time with my family, friends, my pup Oscar, and three-legged kitty, Calvin.

I had originally intended for Genuinely, Julie! to focus on sharing my knowledge about a variety of health topics from a holistic, yet evidence-based perspective. However, as many of my creative ventures often do this blog began to take on a life of its own, evolving into a unique entity representative of me. Here you’ll find an eclectic mix of topics which I am passionate about. I’ll share with you matters pertaining to my life, adventures I go on, healthy recipes I’ve created and those of others which I enjoy, as well as information on a variety of health topics.

Through my experiences and education I have become very interested in and passionate about holistic approaches to health and wellness. Thus much of what I discuss here will be taking this approach. Being a researcher and scientist, I also hope to bridge the gap between what we’re learning from science and what everyone else out there gets to learn about. Some great discoveries are being made through science, but all of this fantastic knowledge isn’t much use if few people get to learn about it! So, many of my posts will incorporate findings from scientific studies and my aim is to make this information approachable, relevant, and understandable so that everyone can benefit from it! Finally, having lost my voice years ago due to laryngeal cancer at the age of 18, this blog is also an opportunity for me to share my knowledge and experiences with others, which is very important to me. In a way this blog is providing me a chance to regain my “voice” and I am so excited to have the opportunity to connect and share my experiences and knowledge with you! To learn a bit more about my story please visit the “about” page on my blog.

With this blog I hope to inspire, educate, motivate, and connect with others around the world; to share my knowledge, learn, and help others on the path to living healthy, happy lives!