Every day we make decisions that affect our lifestyle. By making good choices, we can increase our life expectancy and quality of life. It can make the difference between being overweight, out of breath and immobile to thinner, vibrant and active. The first possibility may mean we can’t do much but stay home. The second may mean we can see the world and do things we love with the people we love. Either way, it is determined, not only by our genes, but also by all the little choices we make every single day. One bad choice may not make a big difference in the big scheme of things, but many small bad choices could. It’s worth it to all of us to make good choices. If we keep this mindset then we will automatically make better choices.
Bird watching is an excellent activity at any time in life but especially during retirement. You can do it alone or in a group. It’s a great way to get outdoors, close to nature in a new environment or simply in your own backyard. Getting close to nature has been shown to be good for your health. It’s calming and an activity that can’t be rushed. Bird watching (or birding) helps us appreciate Mother Earth and reminds us to be kind to our environment. It’s really fun to try to find a new species to add to your list and try to figure out what you saw.
To begin bird watching, you need a few things:
Borrow some first to see what you like. It’s really worth spending a bit more for better viewing. Also you have to carry them around so make sure they aren’t too heavy! I love our Nikon 8×42 waterproof binoculars (which by the way are great for boating too).
To start out you don’t need a camera, but if you intend to document what you’ve seen, then you’ll need a zoom lens. But even a blurry picture can help you identify a bird.
Find a good bird book for your area that has good images and descriptions of behaviour, calls and habitation and migration information. You can also search on the web for information.
A quality bird feeder that keeps squirrels off will help attract birds to your own backyard. Clean it every once in a while to prevent birds spreading disease. Keep it filled so birds learn to come back. Also consider putting out suet, which attracts woodpeckers. A great option for your regular feeder is the Squirrel Buster available from Lee Valley Tools.
Once you’re set-up, start small and work on identifying the birds in your own backyard. Then venture out for walks around your neighbourhood. Perhaps there’s a pond nearby, so you can find other types of birds. Some people join groups with other birders and even go on trips to find migrating birds.
I started making a list of some of the birds I see frequently. I surprised myself because the list is by no means complete but it is actually quite long. I know I’ve missed many birds but it’s really amazing the variety on this initial list! In Ontario, Canada there are lots of beautiful birds including:
American Song Sparrow
Great Blue Heron
Green Evening Heron
Rose Breasted Grosbeak
Owls – many types
And the list goes on! Wow! My husband and I love spotting different birds while we are out for our walks either first thing in the morning or later in the evening.
Chew your food! No matter how hungry you are or how rushed your schedule, take the time to chew your food properly. Swallowing smaller pieces of food helps with digestion, making you feel more full and prevent overeating. Take the time to enjoy and taste the food!
Drink plenty of water and eliminate sugary drinks and alcohol. Our bodies need water and it’s important to stay hydrated.
Eat fibre. Most people don’t get the recommended daily intake. Fibre lowers cholesterol and blood sugar. It also massages the digestive tract and feeds the probiotics. Women should aim for 21 to 28g of fibre and men should aim for 30 to 38g of fibre. The best way to increase fibre is to increase consumption of whole foods like vegetables, fruit, oatmeal, quinoa, beans and lentils.
Support probiotics. The natural digestive “bugs” in the gut help break down food and stimulate a strong immune system. They help toxins from being absorbed into the body and create essential nutrients. Eating fermented foods, which are full of good bacteria, is important like yogurt (non-dairy is my preference) and sauerkraut. Some newer research also suggests prebiotics are also important. The best foods to support prebiotics are fresh fruits and vegetables, especially dark green leafy vegetables.
Exercise regularly. But choose your exercise times wisely. Digestion requires a large amount of blood flow and exercising right after a big meal can cause indigestion, heartburn and bloating. A light walk after a meal is ok because it stimulates the rhythmic digestive muscles. Save the big workouts for before the meal or 2 hours after a meal.
Listen to your body. If you have digestion problems, consider an elimination diet to determine foods that may cause you problems.
Victoria is the capital city of Canada’s province British Columbia. It is located on the southern most tip of Vancouver Island and is the most southern part of Western Canada. It is about 100km from British Columbia’s largest city, Vancouver, on the mainland. It is accessible by air or by boat. Greater Victoria has a population of about 365,000.
Named after Queen Victoria of the United Kingdom, it is one of the oldest cities of the Pacific Northwest, settled by the British in 1843. The city has maintained many of its original buildings including the impressive Legislature buildings and the Empress Hotel. It is also known as the Garden City with its beautiful flower gardens throughout. Many tourists flock to the popular Butchart Gardens.
The harbour is a busy place and is easily walkable. Popular for both boaters and retirees, it has the most temperature year-round climate within Canada with warm dry summers and mild, wet winters with little to no snow. Due to the mild climate, it is home to interesting birds, plants and trees. The economy is primarily technology, tourism, education and BC’s provincial government. The city is easily accessible by foot, bicycle, bus or car. Victoria’s waterfront harbour is a busy place with water taxis, private floatplanes, tour boats and private boats. If you’re thinking of visiting this lovely place, you will be sure to be impressed! The best time of year to visit to avoid larger crowds would be spring (March, April, May) or fall (September, October).