Easy Ways to Balance Your Hormones Naturally

You may not believe this

but

sometimes…

hormones…

make me kind of…

crazy🤪

I know, it’s very shocking (haha), but true. And I have a sneaking suspicion (hearing it from all sides) that I am not alone on this one!

The upside is that we are designed to have hormones. They are normal, alright?! Hormones are an important part of the body’s natural, physical processes, and we need them, no matter inconvenient they seem.

Hormones are our body’s chemical messengers. They are created by the endocrine system and travel throughout the bloodstream to tissues and organs. Hormone production and their efficiency affect growth and development, homeostasis (the internal balance of body systems), metabolic function, adrenals, sleep, moodiness, stress levels, sexual functions, and many other bodily processes. Supporting hormone function and, thus, the endocrine system, can have a positive effect on overall wellbeing and be particularly helpful during the nasty week or so pre-menses and during.

Regulated Hormones = Happy Humans

How and what we eat can largely affect the functioning of these hormones, aiding them in their natural processes or interfering and throwing them off course.

Get off the rollercoaster. Find better balance.

Natural Ways to Mellow Out Your Hormones

1. Eat the Right Fats: Too much of the wrong fats can increase estrogen levels, but a good balance of healthy fats can help regulate them. The buzz about fat is ongoing and can be overwhelming, I know. A simple rule with fats is to stick with the ones that we know are beneficial: coconut oil, olive oil, flax/hemp/chia seed oils, avocados, nuts, seeds, and fish, and stay away from the ones we know are not. Anything hydrogenated or partially hydrogenated, margarines, vegetable oil, canola oil, soybean oil, peanut oil, spoiled/old oils, and deep-fried foods are best to steer clear of (eating rancid or modified fats is incredibly harmful to the body, increasing risk of disease, obesity, cardiovascular stress, and interfering with our production and regulation of natural hormones). For a healthy oil guideline check this out: Choosing Oils.

2. Limit Caffeine and Alcohol: Long story short, reducing your caffeine and alcohol intake during the week prior to and during menses can reduce excess bleeding, mood swings, and emotional upset, increase deep sleep and relaxation, and decrease swelling, which can reduce cramping and lower back pain. There is much talk about how regular use of stimulants and alcohol are quite taxing on the liver, kidneys, heart, and blood transportation, but we are not often informed about their ill-effects on proper hormone function. As they put strain on the endocrine system, increasing inflammation and negatively affecting fluctuating blood sugar levels, it is best to keep these to a minimum.

3. Encourage Better Sleep: Hormonal fluctuations are stressful on the body, demanding more energy to divert emotional upsets, anxiety, and prepare the body for menses. We are naturally more tired during this time in the cycle and require rest. Getting into bed a little earlier with a cup of raspberry leaf tea (reduces inflammation and eases cramping) and a hot water bottle is a great way to nurture the female process and wind you down for a solid night’s rest. Make sleep a priority during this time.

4. Exercise Mindfully: Depending on where you are during your cycle, the body will need and respond to different types of exercise differently. During time of menses, the female body does not need to endure strenuous cardiovascular activity or heavy weight bearing exercises during this time of regeneration. Walking, yoga, swimming, and gentle dance, are all good ways to keep the body moving without causing further stress. Throughout the rest of the cycle, include a variety of exercise: cardio, weight training, embodiment practices, and endurance. Regular exercise positively impacts regularity, duration, and quantity of flow, and many women notice improvement in their pre-menopausal symptoms when every day exercise levels are increased.

5. Nourish Your Soul: Relax, listen, talk, read, meditate, journal, and practice compassion for self. It is during emotional outbursts and upsets that we will often have insight into deeper issues or ones that have been set aside. Take the time to listen to what your inner wisdom is trying to tell you and acknowledge what comes through. Talk about it, write it down, and breathe it out. Remember that being emotional makes us human, not out of control or unreasonable.

6. Reduce Stress: Living in that fight or flight, sympathetic nervous system dominance, exacerbates symptoms of all kinds, particularly when it comes to hormones. In reaction to stressors, the body releases hormones such as cortisol, causing a temporary increase in energy production, often times at the cost of other bodily process, such as digestion, immune system function, and hormonal processes. Stress can disrupt the natural hormone cycle, contributing to increased symptoms of pms, sleep irregularities, shortened or more frequent periods, excess bleeding, and in extreme cases, loss of periods all together. If your stress levels are getting in the way of balanced health, maybe it’s time to take a load off: reduce your load at work, let go of an extracurricular responsibility, take a day off to have a long bath and read your novel, meditate, deep breathe, and get yourself to that Restorative Yoga class you keep avoiding!

7. Prioritize Good Food Choices: Chocolate you say? There’s a reason women crave chocolate during the week leading up to menses. As the body prepares to lose extra volumes of blood, it demands more nutrients, particularly minerals, and real, unprocessed, high-cacao content chocolate is very high in minerals and the perfect mineral booster pre-menses (in small doses of course!). Eating a particularly nutrient-dense diet during this time encourages regular hormonal function, decreasing excess inflammation and reducing stress on the adrenals and the endocrine system.

“If a woman is upset, hold her and tell her how beautiful she is. If she starts to growl, retreat to a safe distance and throw chocolate at her.”

Foods to include:

• Fibrous Vegetables: Add broccoli, carrots, leafy greens, cucumbers, cabbage, and kale to your regular diet in order to increase fiber and antioxidant intake, and increase high nutrient dosage, and improve digestion.

• Beneficial Fats: As mentioned above, good sources include avocados, salmon, coconut oil, olive oil, chia seeds, good quality nuts and seeds.

• Complex Carbohydrates: Beneficial for balancing blood sugars and reducing sugar cravings, some of my favourites include quinoa, brown/wild rice, oats, and millet.

• Magnesium-Rich Foods: Magnesium can calm the nervous system and relax blood vessels. Good sources include: pumpkin seeds, bananas, dark leafy greens, fish, avocados, beans, and (drumroll please) chocolate.

• Quality Protein: Keep energy reserves stocked and maintain stabilized blood sugars. Sources include eggs, ethically sourced chicken, fish, lentils, beans, nuts and seeds.

• Beneficial Herbs & Spices: To reduce swelling, pelvic pain, and support liver function, super-charge the diet with garlic, ginger, turmeric, red raspberry leaf tea, chaste tree berry, milk thistle, dandelion root, maitake mushroom, and shisandra berry.

Helpful Supplements:

• Magnesium. Magnesium is crucial to pituitary health and regulation of critical hormones that signal other glands in the endocrine system to perform optimally. Low levels of those foundational hormones can cause irregular ovulation and thyroid function issues, which can lead to bigger hormonal issues.  Most women are deficient in magnesium and many have reported reduced symptoms with supplementation. Magnesium is also an amazing nervous system regulator and can be beneficial for stress reduction, mood enhancement, and calming for the mind and body, particularly when taken before bed.

• Maca: Maca is an endocrine adaptogen, gaining a gleaming reputation for its positive influence on hormone regulation. Maca stimulates and nourishes the hypothalamus and pituitary glands, which can have positive influences on the thyroid, pancreas, adrenal, ovarian and testicular glands.

• Spirulina: This beautiful blue-green algae contains large amounts of calcium, potassium, and magnesium, all of which are essential hormone-balancing nutrients. This bright green powder can contribute to a reduction in cramping, mood instability, breast tenderness and overall inflammation. Spirulina can also be beneficial for blood sugar balance, increased energy, and weight management.

• B-complex: Beneficial for energy production, metabolic function, nervous system function, and progesterone production, the B vitamins work with the liver enzymes to remove excess estrogen and boost the immune system. Supplementing with a B-complex can improve energy levels, mental clarity, and provide better overall hormone management.

• Probiotics. A healthy micro-biome is essential for balancing hormonal processes. Healthy gut bacteria supports the metabolization of estrogen, helps to control cortisol levels, contributes to regulated insulin levels, and regulates adequate melatonin levels which may increase sleep.

• Primrose Oil: Effective in proper prostaglandin regulation, this powerful, essential fatty acid has been shown to improve skin quality, mitigate PMS symptoms, lessen the severity of periods, regulate hormone production, improve insulin sensitivity, and reduce systemic inflammation.

• Vitamin D: Vitamin D can be particularly beneficial for hormone balance, as it has anti-inflammatory effects, is helpful to maintain proper blood sugar balance, is known for its antidepressant qualities, and is beneficial for estrogen dominance rebalancing. Vitamin D can also be beneficial for cancer prevention, anti-aging, and is gaining popularity for its role in autoimmune conditions.

Note: Always check with a health professional before starting a supplementation regime in order to receive proper guidance on what may be the best choices for you!

For the Perimenopausal & Menopausal Women: Join me for an impactful and educational FULL DAY WORKSHOP coming up this June: Vibrant Women, June 9th, Castlegar, BC.

Resources:
Emily Courtney, https://www.hyperbiotics.com/blogs/recent-articles/balance-your-hormones-by-restoring-your-gut-health
Mara Belzer, https://hormonesbalance.com/articles/how-to-replenish-your-vitamin-d-levels/
Katie Wells, https://wellnessmama.com/8254/maca-herb-profile/
Stephanie Ruper, http://paleoforwomen.com/evening-primrose-oil-for-acne-estrogen-dominance-pms-and-inflammation/
Robyn Srigley, https://www.mindbodygreen.com/0-20217/6-hormonebalancing-foods-for-women.html

Detoxing Your Mind

Sad, but true, we live during a time when our exposure to toxicity is at an alltime high. There are toxins in our food, in our environment, in our furniture & clothing, and toxic messaging that is coming at us from all sides via social media and internet channels.

Anxiety, depression, insomnia, ADHD, and mood disorders seem to also be at an alltime high - not surprising or unrelated. And it’s upsetting, I get it, I’m right there with you.

While there are a plethora of medications out there as bandaid approaches for many of these common imbalances, sometimes needed and sometimes unnecessary, there are so many easy practices that can be set into place in order to help support us with our mental health, detoxification pathways, and to help ease the burden of over-stimulation and negative messaging.

If you are looking to help support better Mental Health overall, detoxing the mind & brain as often as possible, is more important now than it has ever been before.

Here are a few simple things to consider:

Detox Your Mind

Prioritize Your Sleep: Most adults need about 8-9 hrs of sleep every night. What’s happening with your circadian rhythm influences energy, motivation, appetite, mood, etc. Get into the habit of going to bed at the same time every day and consider a sleep routine that starts about 1.5 hr before bedtime. Remove screens from the bedroom, prioritize a cool, dark room, and maintain balance with stress and nutrient intake throughout the day. 

Reduce Inflammation: Paying attention to the diet long term will help support better cognitive health, reduce brain inflammation, and increase your ability to concentrate, multi-task, and keep up with life’s demands. Regularly include anti-inflammatory foods like cruciferous vegetables, leafy greens, sprouts, beans, legumes, nuts, seeds, fermented foods, wild fish, seaweeds, healthy fats, and herbs/spices. 

Exercise: Regular exercise is supportive of mental clarity, better sleep, better energy, increased motivation, increased mood, reduction in depression & anxiety, and is critical for the circulation and cardiovascular systems. Include a minimum of ½ hr/day and include a variety of kinds of exercise: weight lifting, endurance/cardiovascular, gentle exercise: walking, and exercise that induces sweating. 

Minimize Toxin Exposure: Keep a close eye on toxicity exposure in & out of the home, in food, plastics, beauty care products, cleaning products, etc. This is a long term game - continue to pay attention to your continual exposure and see if you can make regular modifications to maintain reduced exposure where you can. 

Minimize Technology: Heightened and long term exposure to screens & technology can increase stress and anxiety, while reduced exposure can increase productivity, mental clarity, energy levels, and mood. Aim to reduce exposure first thing in the morning and at the end of the day - start your morning routine with some gentle movement and tea, include some meditation or mindfulness practices, and start your bedtime routine in the evening about 1.5 hrs before going to bed. 

• Reduce exposure to toxic material online as well - clean up your social media feed, unfollow profiles that are not supportive, stay away from too much news, and focus on what matters to you, is supportive & positive. 

Spend Time in Nature: Nature can counterbalance hectic lives, stress, and is supportive of brain detox. Take walks in nature as often as possible. Take phone calls while you walk, listen to audiobooks or podcasts, have business meetings while out for a walk, prioritize time outside on weekends. Nature can increase creativity, reduce anxiety, and induce mental clarity.

Mindfulness Practices: Including regular mindfulness practices can help calm the mind and nourish the nervous system. Everyday practices of meditation, even 5 - 10 minutes, have shown to have incredible health benefits such as: reduced stress, increased sleep quality, increased memory, reduced anxiety & depression, increased sense of balance and ability to handle everyday challenges. Other mindfulness practices to consider: yoga, breathwork, walking meditation, body scans, and gratitude practices. 

Expand Relationships: Supportive relationships can help keep us inspired, motivated, increase knowledge, expose us to new opportunities, and help us to feel safe, held, and provide us with an important sense of belonging. Stepping away from relationships that are not nurturing can be a hard but positive way to enhance your quality of life, while stepping towards new & uplifting relationships can encourage you to expand, grow, learn, and increase your sense of adventure. 

Challenge the Brain: Aim to continuously challenge the brain with learning, movement, and exercises. Never stop learning - look for courses that will positively influence your life or enhance your education for work; take self-improvement courses, read books, attend conferences/retreats, etc. Other practices to help challenge the brain include puzzles, sudoku, crosswords, games, learning a new language or playing a new instrument, or engaging in brain challenging movement like dance or tai chi.  

Consider Supplements: Consider the inclusion of supplements that support brain health. A few to consider: Milk Thistle (liver support), Probiotics (gut health), Green Tea (energy & antioxidant content), Medical Mushrooms (immune support), NAD+ (enzyme activity, cellular metabolism), Vitamin C (antioxidant support), and Vitamin D (immune function). 

If you are looking for support with Guided Detoxification, Mental Health, or adapting an Anti-Inflammatory Diet, connect with me to find out how we can work together!

Here’s to better Mental Health & Peace of Mind ♡

Love Thy Liver

It’s almost Spring!

A time for growth, rejuvenation, new beginnings, renewal, inspiration, and cleansing; it is a time we empty out the junk, clean out the back of the cupboards, sweep the cobwebs, and prepare the garden.

It is also an excellent time to clean up the body, reduce toxic load, drop a few bad habits, and give your liver a little loving.

Spring is the best time for a gentle cleanse, particularly one that focuses on the liver. Biologically, nature supports cleansing the body during the spring.  As the seasons change, the air warms, and the blossoms begin to show themselves on the trees; so too does the body change, we require less sleep, our mood is lifted, and our body craves fresh greens, fruit and lighter foods. The organs are ready to lighten their load, release old and built up toxins, and fortify with nutrient-rich, but easy to digest foods.

Why Cleanse the Liver?

The liver is pretty much the big kahuna of the bodily organs; it has several vital roles to play and is responsible for much of our overall health. All of the blood leaving the stomach and intestines must pass through the liver. The liver must process this blood, break it down, balance its pH, and distribute it, creating the proper nutrients for the body to use.

The liver is also responsible for:

• Production of bile, which helps carry away waste and break down fats in the small intestine during digestion

• Production of certain proteins for blood plasma

• Production of cholesterol and special proteins to help carry fats through the body

• Store and release glucose as needed

• Processing of hemoglobin for use of its iron content

• Conversion of harmful ammonia to urea (urea is one of the end products of protein metabolism that is excreted in the urine)

• Clearing the blood of drugs and other harmful substances

• Regulating blood clotting

• Resisting infections by producing immune factors and removing bacteria from the bloodstream

Symptoms of a Burdened Liver:

Low energy and/or chronic fatigue
Mood swings
Trouble with weight-loss
Anger, frustration, anxiety
Headaches, brain fog and difficulty focusing
Muscle aches and stiffness
Bad breath or body odor
Bruising easily
Jaundice or skin and eyes taking on a yellow hugh
Dark urine
Itchy skin
Abdominal discomfort: pain, swelling, bloating, gas, and poor digestion
Nausea
Sleep disturbance, particularly between 1 - 3am

So let’s say you’re not quite ready to embark on a full-on liver cleanse. I get it. It’s tough to jump into some big dietary changes, even temporarily, especially if you aren’t ready. There are many gentle and simple ways to show your liver a little appreciation and give it a break from all its hard work. So here’s a way for you to start small.

Easy Ways To Give Your Liver Some Extra Love

• Start the Day With Lemon Water: Lemon is a lovely gentle detoxifier, it flushes out old toxins, gives you a boost of vitamin C, and hydrates your cells. Lemon reduces inflammation and oxidation to the liver, and can relieve some toxic overload. A large glass of room temperature, or warm, lemon water first thing in the morning is an amazing way to wake up your organs, re-hydrate at a cellular level, and entice a gentle, regular cleanse. Leave a large mason jar on your counter overnight, add a few fresh slices of lemon in the morning, and, for optimal benefit, consume a good half hour before putting anything else in your body. Easy as that.

• Stay Hydrated: Every organ in the body needs sufficient hydration to operate effectively.  Keep water on hand at all times, carrying a water bottle with you to work, drinking herbal teas at intervals throughout the day, and ensuring you consume at least 1.5-2 litres daily. To increase water consumption, try flavouring your water with lime, ginger, cucumber, mint, raspberries, etc. or cool down some herbal teas. Remember, by the time you are thirsty, you are already dehydrated, so sip regularly throughout the entire day for a happy liver.

• Lighten the Load: All day long, the liver is busy removing toxins from the body, processing food nutrients, and regulating body metabolism. The last thing it needs is to be overworked with a regular supply of toxic materials and hard to filter non-food stuffs. You know I’m right. Reduce the trash: limit your caffeine and alcohol consumption, pay attention to food labels and watch for dangerous food additives such as MSG, which has over 50 different names (here’s a list), food dyes, and hard to pronounce preservatives. Swap out iodized salt for a mineral rich pink Himalayan sea salt, and stay far, far away from all artificial sweeteners and rancid oils: deep fried foods of all kinds, hydrogenated or partially-hydrogenated oils, canola and vegetable oils, and old, rancid oils that have been hiding out in your pantry for way too long (chuck those today!).

• Consume Foods that Support the Liver: Fantastic news! The liver-lovin’ real foods list is extensive, colourful, and most delicious. Include these beauties in your diet regularly: apples, garlic, ginger, lemon, parsley, broccoli, avocadoes, apple cider vinegar, asparagus, beets, berries of all kinds, brazil nuts, cabbage, celery, leafy greens (kale, chard, romaine, beet greens, lettuces), fermented foods (sauerkraut, kimchi, water kefir, beet kvass), onions, seeds (flaxseeds, sesame, pumpkin, sunflower, hemp), olive oil, coconut oil, spices & herbs of all kinds, for starters!!

• Take it Down a Notch: Stress is taxing on the entire body and all its systems, and the liver is no exception. Regular stress influences how the organs function, putting added strain on them, and pushing them too hard. Like so many other parts of the body, when worked and pushed too hard, the liver can’t function as well as it should. Elevated and continuous cortisol levels can create fatty deposits where they shouldn’t be and overburden a liver, slowing its processes. Anything and everything you can do to encourage regular calming practices into your everyday life can have serious, and often life-saving, benefits. Identify your biggest stressors in life and assess whether or not they are necessary, are serving you, or can be diminished. Just as importantly, is implementing regular practices of calm: meditation, yoga, regular exercise, walking, hiking, swimming, time in nature, time with animals, and time with loved ones.

Making your health a priority is a full-time job. It requires dedication, time, and determination. Spend a little time this spring reducing the load and spreading the love to your liver. Appreciate this organ for all it does and give it a break. Amazing things may take shape from there!

Keep it simple.

Stay on course.

You got this.

If you are looking for guided help this Spring, join my 30-day April Spring Clean!

Outdoor Movement - Why it's SO Important & HOW to Make it a Regular Part of Your Life

Guest Blog by Stéphanie Dritschler

I was away for work, staying at a hotel, and I decided to go out for a quick run before starting my day of meetings. As I was waiting for the elevator, a well dressed man looked at me and said:

 “Looks chilly out there this morning !”

 Great 🙄 I thought. For a second it occurred to me to just go to the gym instead and skip this cold and wet morning run, my motivation quickly dwindling down to zero.

I don't know about you, but when fall arrives, my level of motivation to go outside decreases (November is the worst!). Days are shorter, temperatures are cooler, you go to work, it’s dark outside, you come back from work, and it's dark again. I just feel like soaking in my bathtub or crawling under my duvet.

 You’ve been there too right?

 So the question is, why is exercising outdoors so important, and how do we integrate it into our routine so that it becomes easier to do, especially during the Fall?

Benefits of exercising outside

We all know that moving is good for us. Regular exercise is linked to lower risk of diabetes, cancer and heart disease, it can boost immune function, improve insulin sensitivity, etc... In general, the more you move, the longer you live. But why does outdoor exercise seem to be better than indoor exercise?
Afterall, moving is moving, isn't it?

 There is an abundance of research that demonstrates the importance of “green exercise" (meaning outdoor), for physical health obviously, but also for mental health.  Even just exercising outside a few minutes can have an impact on your mental state. Other research has also shown that enjoying natural settings like a lake, a park or even just a wetland can reduce your stress level, lower your blood pressure and anxiety. On a more scientific aspect, your endocrine markers: adrenaline, noradrenalin (help to produce adrenaline), and the well known stress hormone “cortisol” all plummet after being outside and exposed to nature, so exposure to nature affects not only physical health but especially mental health.

In Japan, they even have a name for it: “shinrin-yoku”, meaning forest bathing.  There is plenty of research in support, demonstrating the positive impact that it has on your general health. One of those studies was done with a group of females and another one with a group of men, and for both groups, after a two days in the forest, it shows an increase in the number of natural cell killers. Yes, those in charge of killing the infected and diseased cells in our body.

Isn’t it amazing?

The positive impact of just being outside is so important that in British Columbia, and also other provinces, doctors and health practitioners can prescribe a free pass to Canadian parks as part of your treatment. According to the B.C. Parks foundation website, scientific research demonstrates that "time in nature can boost immune function and life expectancy and lowers the risk of developing a host of conditions from heart disease to diabetes, obesity, depression and anxiety."

So yes, going outside is important for your wellbeing!

That being said, it's all fine when the sun is shining and the birds are singing, but quite a different story on a cold, wet and windy or snowy day. Here are a few tips to help you to get motivated and go outside.

Getting Outside

It’s all about planning

One thing is for sure, if you say you will decide in the morning whether to go for a walk or not, it’s probably not going to happen. The best thing to do is to plan it. Use your agenda, your notebook, anything that will help you get organized with your week. Plan when and what you will do. It’s also a mental game. If you go to bed knowing that the next morning you will go for a walk, you have way more chances for success.

For my part, I really enjoy doing my exercise first thing in the morning.  It helps me get a good start of my day but it doesn't mean it has to be in the morning. If you are struggling between your life as a parent where every minute counts, then what about walking your kids to school?  You are working in an office, lunch time could be a great time to go for a run or a walk. You may even have some colleagues joining you.

 Find something you love doing

It will be much easier if you chose something you love doing, not a surprise for anyone right? I love running in the morning, so it’s easy for me. For you, it may be something different. A simple walk in the early hours of the day will make you feel good. It doesn’t matter what you do, just go outside and do it.

Be prepared to face the elements

If you want to enjoy your time outside, be ready for it no matter what temperature it is. Just make sure that whatever activity you are doing, you have the right equipment. It is one thing to run in the rain with a good waterproof jacket and pants, and quite another experience to have gear that doesn’t protect you from the elements.  If your thing is walking, the same idea applies, get good sneakers and don’t forget, layers are your best friends. 

Involve a friend

We all know that when we commit to doing something with a friend, there is a big chance that you will do it. Even on a rainy day, when you wouldn’t otherwise get out in the pouring rain, the idea of letting your friend down might be enough to get you out of bed. Of course, that also means, picking the right friend for the mission.  I am so grateful for my friends that agree to run with me on sunny days, but mostly on those cold and wet days.

Challenge yourself

Because sometimes we need a little push, there are different challenges to choose from that can help you commit to exercising outside.  First, there are many online challenges that you can join.  The Capra challenge will get you out 30 minutes a day for a month: Capra november challenge

The famous David Suzuki also proposes his own challenge that you can start whenever you want: One Nature Challenge - David Suzuki Foundation

 Also, I see a lot of people using a tracker, like a Fitbit that will calculate the amount of steps you do in a day. Why not?

 So now that you have the scientific literature that demonstrates the beneficial effects of being outside and the strategies to do it, the question that remains is;

 What are you waiting for?

Set a goal that you are capable of achieving, like a 10 minute walk everyday for a week, and notice how you feel afterwards. I can guarantee you that once you feel the benefits, it will be easier to keep doing it.

Hope you enjoy your time outside!

Blog Written by Stéphanie Dritschler, my current Practicum student 😊

Looking for more motivation? Join our Food & Body Transformation Program on offer for the FULL MONTH OF NOVEMBER! The time to Register is Right Now!
Hope to see you there!

References:
https://bcparksfoundation.ca/projects/healthy-by-nature/
//www.forbes.com/health/fitness/easy-ways-to-exercise-outside/
http://neuromotrix.com/les-bienfaits-de-la-pratique-dactivite-physique-en-plein-air/
https://pubmed.ncbi.nlm.nih.gov/20487629/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710158/
https://pubs.acs.org/doi/10.1021/es903183r
https://www.cbc.ca/news/canada/british-columbia/bc-parks-canada-prescription-1.6344141 

Holistic Ways to Approach the Female Cycle & Avoid the Birth Control Pill

My 15yr old son has just entered High School and the teen game has officially changed gears! Whoa!
Gratefully, my son seems to be navigating this time like a champ and so do many of his male friends….so far.
And yet.
It’s quite a different story for the young women.
In my own personal experience, I found the teenage years a highly intense and difficult time.
There are a lot of difficult relationships to navigate, some deep and conflicting emotions, often the relationship between mother and daughter contains great challenge, and the onset of menstruation brings with it a great big, exciting and explosive, trying and exhaustive, roller coaster ride.

I must admit, as much as I’ve always wanted a daughter, at this time, I’m a little relieved by the straight-forward & simple approach to teenage life that encompasses my son.

Many of my friends have teenage girls; I have teenage nieces; many of my clients also have teenage daughters. And the story I am hearing a lot these days is that they are easily saying yes to the Birth Control Pill to manage menses and reduce menstrual symptoms.
Which worries me.
A LOT.
For so very many reasons.
As a Mother.
An Aunt.
A Friend.
And as a Holistic Practitioner.

And I think there’s just simply not enough readily available info that covers the Pros AND Cons out there for our young women to access.

So, I’ve been inspired to share a bit on this subject, to provide a more well-rounded perspective, and to shed some much needed Holistic light on the myriad of safe and natural possibilities of managing what should be a female gift of empowerment, in a risk-free and health-supportive way!

Firstly, it’s important to discuss the Health Risks Associated with the Birth Control Pill, not only for our younger female population, but for menstruating women everywhere. It’s easy to trust the medical system, I get it, it’s also easy to turn a blind eye, go for the quick fix, and move along with life, especially when you are young and carefree and day-to-day life feels much more relevant.
And yet.
What we do with our health right now affects ALL subsequent years. And the health of growing bodies NOW will greatly impact development, immune function, energy levels, thyroid function, and essentially, all bodily systems LONG TERM.
There’s no avoiding it.
So, let’s get into it.

Why the birth control pill might not be the best answer

Hormonal birth control is the general term for all tablets, patches, and injections that deliver steroid drugs to suppress ovarian function. The combined pill (estrogen plus a progestin) is the most popular type.

Pill drugs are not Hormones: Human hormones are essential for human physiology and contribute to most reactions and mechanisms throughout the body. A natural hormonal cycle supports the healthy functioning of the ovaries and many other bodily systems. The pill does not regulate hormones, it switches them off entirely. A chemical intervention does not address any potential underlying issues involved in hormonal imbalance; it is a bandaid solution that comes with side effects and long term health detriments.

The Loss of Progesterone Production: As mentioned above, the BCP will shut down progesterone production entirely. This is problematic because the body needs progesterone. Progesterone is one of several steroid hormones made by the ovary, essential for pregnancy, but has many other beneficial functions. Progesterone improves brain health & cognition, hair health/growth, reduces anxiety & depression, manages stress, counteracts estrogen, and is beneficial for mood, metabolism, and bone health.

Progestin has Side Effects: Progestin is a general term for drugs that are similar to progesterone (progestin & progesterone are not the same thing and cannot be used interchangeably). Associated Progestin side effects include: irregular periods, headache, breast tenderness, nausea, dizziness, acne, weight gain, increased hair growth; in high dose: blood clots, heart attack, strokes, and liver disease. One of the most detrimental side effects of Progestin is that it stops the natural production of Progesterone.

Possible Reduced Fertility: Because the BCP does not address any underlying issues, it’s use may prolong fertility due to it’s masking of problematic symptoms. Once an individual discontinues use of the pill, it may take longer to conceive because contributing issues and imbalances will need to be addressed first. Furthermore, the use of the BCP has been associated with the thinning of the uterine lining, which may make it more difficult to have healthy implantation.

Nutrient Deficiencies: Use of the the BCP has been associated with nutrient deficiencies such as B6, B12, folate, magnesium, and zinc, among others.

Depletes Antioxidant Activity: Use of the BCP has been associated with depletion of certain antioxidants, such as CoQ10, selenium, vitamin E, vitamin C.

Possible Risks & Side Effects: Increased breast cancer risks, blood clots, depression, anxiety, mental & mood imbalance, loss of sex drive, hair loss, and weight gain.

Diet & Lifestyle Approaches for Managing premenstrual symptoms

Reduce Inflammatory Foods: Reduction in inflammatory foods such as: sugar, dairy, gluten, processed foods, chemical food additives & preservatives, and overconsumption of meat, can greatly affect how much associated inflammation occurs during the female cycle. Minimizing these foods particularly during the week leading up to menses and during, and also throughout the entire monthly cycle, can have positive effects.

Increase Anti-inflammatory Foods: To counteract the effects of increased inflammation during the monthly cycle, including anti-inflammatory foods regularly, such as: leafy greens, turmeric, ginger, garlic, cruciferous vegetables, flaxseeds, seaweeds, and most vegetables, can have a positive influence on unwanted symptoms.

Reduce Alcohol: Alcohol can increase the production of both estrogen and testosterone in the body. Too much of either can exacerbate PMS symptoms, especially mood swings and irritability. It also impacts the balance of prostaglandins, which can worsen cramps. Alcohol can impair the healthy metabolism of estrogen and can also lower progesterone levels. Reducing or omitting alcohol can greatly affect unwanted premenstrual symptoms.

Manage Stress: Stress impacts hormonal pathways in the body, which can affect the hormones that control the menstrual cycle, potentially leading to irregular or more painful periods — or even pause the menstrual cycle entirely. Regular stress management techniques can help support and calm the nervous system: meditation, yoga, breath work, gentle exercise, and time in nature.

Regular Exercise: Regular exercise has been associated with a reduction in physical and psychological symptoms of PMS including pain, fatigue, mood disturbances, and water retention. Furthermore, exercise has demonstrated its potential to enhance overall well-being and mitigate the negative effects of PMS on daily functioning.

Supplements & Herbal Medicines

Supplement Disclaimer: While it’s always the ideal approach to use food as medicine first and foremost, sometimes we can use a little clinical support through strategic supplementation. I will first mention that it’s important to work with a Health Professional to help you find the right supplements, in the proper form, and in the appropriate dosage for YOU in order to get the benefits that you hope for through the use of supplementation.

Magnesium: Improves PMS symptoms dramatically by aiding in the manufacture of steroid hormones, including progesterone. It normalizes the actions of progesterone on the central nervous system, reduces inflammation, regulates the stress response, and enhances GABA (calming neurotransmitter) activity
Food Sources: nuts, seeds, dark leafy greens
Dosage: 300mg magnesium glycinate daily before bed

Zinc: Prevents period pain by inhibiting prostaglandins (group of lipids made at sites of tissue damage or infection that are involved in dealing with injury and illness) and inflammation
Food Sources: oysters, eggs, pumpkin seeds, dark chocolate, cashews, legumes
Dosage: 9mg/d

Turmeric: Beneficial for period pain, heavy periods, adenomyosis, and endometriosis, it reduces prostaglandins and inflammation
Food Sources: fresh or dried turmeric
Dosage: 1.5g/d

Viamin B6: Effective for PMS & PMDD. Essential for the synthesis of both progesterone and GABA, reduces inflammation, assists with healthy detoxification of estrogen, is a natural diuretic, relieves histamine intolerance
Food Sources: bananas, eggs, chickpeas, spinach, avocado, sunflower seeds, salmon
Dosage: 20 – 150mg/d divided (longterm supplementation above 200mg not recommended)

Vitex Agnus-Castus/Chaste Tree/Chasteberry: Safe & effective treatment for PMS & PMDD. Inhibits pituitary hormone prolactin, enhances ovulation & progesterone, calms the nervous system
Dosage: 200 – 1000mg/d in the morning before breakfast

Selenium: Key nutrient for progesterone production, essential for formation & integrity of the corpus luteum.
Food Sources: seafood, organ meats, brazil nuts, salmon
Dosage: 100 – 150mcg/day

Hopefully this article has shed some light on some of the issues associated with the Birth Control Pill AND has also provided some guidance around Holistic Alternatives. Remember that every health decision is an individual decision - what the person beside you chooses, might not be the right choice for you. AND the more informed you are, the better capable you will be to make a choice that supports your health now and long term.

If you’re looking for further information & guidance around the female cycle and associated imbalances, join me for my Hormone Harmony for Women workshop coming up at the end of September!
Happy Cycling My Friends ❤︎

References:
Period Repair Manual, Lara Briden ND
The Happy Hormone Guide, Shannon Leparski
Examine.com
Natural Medicines & Therapeutic Research

Weight Lifting for Aging Women

While I don’t think it’s some big secret that weight lifting is beneficial for your health, your bones, your aging body, and can help maintain muscle as we age, I do believe that there are many folks out there who are just not incorporating it into their daily lives.

I work predominantly with women and know first-hand how important it is to them to continue to feel beautiful, powerful, radiant, and resilient, while aging.

As we all know, or continue to learn, beauty isn’t only about esthetics. Beauty, as we come to know more expansively as we age, is all encompassing in heart, mind, spirit, is embedded in how we behave, how we parent, how we show up as a human, and how we share our gifts with the world. And it also has an esthetic quality to it that we cannot ignore or deny, and is not wrong.

How we maintain our bodies, our health, our diet, our lifestyle, is infinitely indicative of our care for the self. Whether our motivation is purely esthetic or not, how we look after, protect, and nurture our bodies, dictates how well we will age. Period.

One of the most powerful ways we can age with resilience and beauty is to stay physically active.

As my work as a Nutritionist and a Health Advocate evolves and matures, I have gradually progressed towards encouraging “movement” as opposed to “exercise” simply because there is a bit of stigma attached to the wording. Movement can look like anything that brings exertion to the body, not matter how subtle, and promotes physical activity of any kind. I love this approach because it’s more all encompassing and inclusive for the folks out there who haven’t been very drawn to sports. It ALL counts and any and all movement is beneficial if it's a reasonable amount and is done for the right reasons.

But I want to talk specifically here about weight lifting because it is SO important physiologically and psychologically for us aging North Americans and especially for women.

“The average 30-year-old will lose about a quarter of his or her muscle strength by age 70 and half of it by age 90. “Just doing aerobic exercise is not adequate,” says Dr. Robert Schreiber, physician-in-chief at Hebrew SeniorLife and an instructor in medicine at Harvard Medical School. “Unless you are doing strength training, you will become weaker and less functional.””

— Dr. Robert Schreiber

Because many of us are not hiking miles daily for water, hunting our own food, or building our own houses, we need to find doable ways to integrate regular exercise that challenges the muscles in both strength and resistance.
The easiest way to do this is with weights.

Physical Health Benefits:

• Improved muscle strength and tone – to protect your joints from injury

• Maintaining flexibility and balance, which can help you remain independent as you age.

• Weight management and increased muscle-to-fat ratio – as you gain muscle, you can increase metabolic rhythm and balance

• Greater stamina and endurance, decreased fatigue

• Prevention and maintained control of degenerative diseases

• Pain management

• Improved mobility, balance, and posture

• Decreased risk of injury

• Increased bone density and strength and reduced risk of osteoporosis

• Enhanced performance of everyday tasks

Mental Health Benefits:

• May help reduce or prevent cognitive decline in older people

• Improved sense of wellbeing

• Improved mood

• Improved sleep

• Improved self-confidence

• Improved body image

• Increased self-esteem

“When you do resistance or strength training, very important chains of molecules that relay signals between cells are affected, and these changes linger in the body for hours after exercise, building up a cumulative, positive effect. Even a low-intensity strength and walking program has substantial benefits.”

— Roger A. Fielding, Ph.D., associate director, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University

Why Weight Lifting is a Multi-Faceted Approach to Health for Women

PHYSICAL WELLNESS - Physical movement, period, contributes to improved overall wellness. Cardiovascular training alongside resistance and strength training, is a powerful and effective way to support overall health. Movement of any kind can improve all bodily system functions, from organ function, to clearing toxic waste, to digestion, cardiovascular function, and ability to fight infection. The act of maintaining strong muscles, as we age, supports better resilience, recovery, and ability to continue to be physically active long-term.

STRENGTH - Ingrained in our culture and our genetic makeup are generations of Women feeling weak, incapable, not worthy-enough, and generally, over-powered by the repressions of society. Building strength in the body, physically AND mentally, can help to reprogram generations of thinking, model different female associations for future generations, and heal old wounds around repression, abuse, and neglect.

LONGEVITY - Regular strength training & weight lifting promotes muscle building, improves balance, and promotes better recovery post-injury or surgery. How strong the body is, both physically AND mentally, will affect how well the body recovers, sleeps, maintains good blood flow and circulation, detoxifies, and how well it handles stress and immune system challenges. We can increase our overall longevity by maintaining a good physical regime, preventing injury, degenerative disease formation & progression, and through supporting good mental health.

SELF-ESTEEM - I can’t yell this out loud enough to all the women out there without a regular strength building regime! Building a strong body will directly affect your self-esteem and self-confidence. If your body is strong, you will feel stronger in mind, heart, soul, and resilience. You do not need to be a bodybuilder or lift heavy weights or do intensive exercise, ANY form of strength building will support your progression with building better self-esteem. Further, this is a great addition to any confidence building teaching we are instilling in our kids as well.

BODY IMAGE HEALING - Issues with negative body image revolve around a disconnection with the self, personal definition and identification. ANY PRACTICE that encourages the individual to be present in their body, connected with their self, and empowered in their strengths and uniqueness, will promote body image healing. Strengthening the physical body can be a powerful addition to any recovery or healing process. Embodiment practices are a key, foundational part of rebuilding a sense of self that is empowered, confident, and comfortable, and weight lifting can be a great embodiment practice for anyone hoping to reconnect with their self and build positive body image.

If I’ve peaked your interest and inspired you towards a different kind of movement regime, have a look at my upcoming FOOD & BODY TRANSFORMATION Program which includes powerful strength classes that are fully adaptable to your capability level!!

May you age gracefully, powerfully, and with the confidence to challenge anything that comes your way!
Cindy ♡

---

Resources:
https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age#:~:text=%E2%80%9CResistance%20training%20is%20the%20most,relative%20sarcopenia%20is%20improved%20significantly.
https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-do-strength-training

Feeding Carb-Crazy Teens

It’s a real thing.
Teenagers love the carbs.
They are drawn to them.
Sometimes driven by them.
With that carb-crazed (frenzied even) look in their eyes.

I know, I have one, and truth be told, he’s got his hands in the chip bag every time I turn around. The pull is strong; the cravings genuine.
And if left to their own devices, the teens will reach for the carbs every time.

And it’s not wrong.

In fact it’s a physiological mechanism and also a psychological one.
What matters the most here is the FOOD CHOICE.
Living in the world we are today, while good quality carbohydrates can be health supportive, the wrong carbs can wreak very serious havoc on the body, disrupt many other bodily systems, and set these teens up for disease development down the road.
This is why getting clear on carbohydrates and teens is so important.

Why Teenagers Reach for Carbohydrates

1. They Need More Calories: Naturally, teenagers are developing at a rapid rate. Their developing bodies, brains, nervous and hormonal systems, are working overtime. Many of today’s teens are also highly physically active. When the body’s demands exceed their caloric intake, the body will naturally ask for more calories. The easiest way to increase calories is through carbohydrates, the body’s first source for fuel, so the messaging that the brain receives from the body is to add glucose. The reach for carbohydrates is thus, a natural, physiological response to the body asking for more fuel.

2. They Crave Sugar: Teenagers have warranted cravings for sugar as the body looks for more caloric intake. The more these teens meet their sugar cravings with sugar in the form of refined carbs, the more they will continue to reach for these quick-release glucose foods. Once we begin to meet our sugar cravings with junk foods, we will spike and then quickly crash our blood sugar levels, leaving us to crave more junk foods as the cycle continues.

3. Teenage Brains Love Rewards: The brain's reward system releases the neurotransmitter dopamine when stimulated by pleasurable events, increasing the drive to carry out these activities. Teenagers are particularly drawn to this dopamine release & reward system. Just as your teenager will continue to go back for more video games, tik toks, and loud music, they too will return time and again for the dopamine releasing rewards of sugar.

4. Lack of Prefrontal Cortex Development: If you are a parent of a teen, you likely understand that the prefrontal cortex is still in developmental stages until their early 20s. This premature development affects their ability to perform executive functions, elicit behavioural control, and affects attention and decision-making. For this reason, we often see increased risk taking behaviours in teenagers. The prefrontal cortex helps us to resist performing behaviours triggered by events in the environment. Resisting these behaviours in the face of immediate reward, such as sugar, can be difficult, particularly for teenagers.

5. They Taste Good: Simply put, carbohydrates tend to meet our taste sensation needs easily. Refined carbohydrates have become a mainstream street food for teens because of this and it’s what they are often served at school during Hot Lunch or in the Cafeteria, because we know the average teenager will have no trouble getting it in.

Once we’ve understood some of the physiology behind these cravings, it’s a little easier to understand why your teen might fight you tooth & nail for those french fries, but it doesn’t necessarily clear up the issue.

From a Nutritional Standpoint, the real trouble here is that Carbohydrates have been misunderstood and gotten a bad rap throughout the years and are not all created equal. Real, unrefined carbohydrates are an absolutely imperative food category for teenagers, provided there is good food choice and proper nutritional balance. Refined carbohydrates: white bread, pasta, chips, deep fried foods, processed and junk foods, have zero benefits for your teen.
And this is the piece we must get clear on as parents.

Supporting Your Carb-Crazed Teen

Do Not Wrong Carbs: I work predominantly on supporting my clients in building a healthy and positive relationship with food, so I am continuously aware of food language and modeling. When raising kids, it’s so important to remember that our kids will model us, whether that is our intention or not. Notice your language around carbohydrates and food in general, and be sure not to make an enemy out of carbohydrates. Carbs are one of 3 main macronutrients of the diet and are responsible for many important physiological processes for all humans, especially teenagers.

Prioritize Real Food: Always, always, always. Stick to real food whenever possible and do whatever you can to have real food on hand for your teen. Let them know what they can reach for after school, give them good options for breakfast, and fill their lunch will lots of real food snacks. Teach them, as often as possible, why choosing real food supports better energy, focus, sleep, mood, and proper development, while also preventing disease development. You may feel it lands on deaf ears, but you know, as any parent does, that if you say it enough times, it will sink in (even if they don’t act like it 😉).

Provide Complex Carbohydrates: The teenage body needs carbohydrates. One of the primary functions of carbohydrates is to provide the body with energy. Teens require extra energy to support their many developmental demands. Carbs are also responsible for the effective breakdown of fatty acids, for assisting in lipid metabolism, proper biological recognition processes, building macromolecules, and sparing protein. Provide good quality, complex carbohydrates regularly. Good choices for teens include: brown rice, quinoa, millet, buckwheat, and starchy vegetables.

Don’t Buy Junk: If you buy it, they will eat it. Period. Try not to have it in the house regularly and when you do bring it in, remind them that it is an occasional thing. While I do believe it’s important not to wrong real food and food choices, I also feel it’s important to be straight with our kids and tell them the truth about what’s in junk food and talk openly about the power and influence of the food industry, so that they can make informed decisions as they mature.

Load Them Up with Fiber: Fiber is a health superhero that supports all main physiological processes, prevents disease, helps to stabilize blood sugars, and is satiating, so it helps your teen to feel full for longer. Be sure that your teen consumes lots of fresh vegetables and fruit, nuts, seeds, whole grains, leafy greens, beans, and legumes, as often as possible. I encourage that you have fresh vegetables or fruit on hand for that after school blood sugar dip (a smoothie is a great idea here too), to stabilize them, fill their bellies, and tide them over until dinner.

Let Them Make Mistakes: Teenagers seek autonomy and they need a certain amount of it in order to support healthy development. Let them make their own decisions around food in those circumstances that make sense. If we are too overbearing around their food choices, we risk reactionary behaviours. Teach them about good food as often as you can and trust that that will be enough to carry them forward. And WHEN they don’t choose in the way you had hoped, let it go.

More Reads on Feeding Healthy Teens

Feeding The Ravenous Teenager
Teaching Youth About Plant Based Options
Helping Your Teen Pack Their Own Lunch

Holistic Strategies for Getting Ahead of Depression

As we move into the darker, colder months, for many folks out there, the onset of November comes with concerns for maintaining a positive, healthy mental state. What we advocate for in Holistic Health & Functional Medicine, is to be preemptive and preventive as much as, and whenever, possible. If you know that the darkness of November brings with it the challenge to stay positive and healthy in mind and body, it’s a good (perhaps imperative) time to start thinking about what your most difficult challenges have been in the past, what has helped pull you through, and how your intentions might be different this time around.

While we all seem to know that there are lifestyle habits and behaviours that help and foods/meal practices that are beneficial also, it is common place to lose sight of these things when the constant demands of life gets in the way. This is why it can be so important, and sometimes life changing, to spend some time thinking through what approaches might work for you and how you can choose to prioritize them NOW.

As I have many friends and family members that are challenged with various degrees of depression, and have supported many clients who share this challenge, I understand the need for regular reminders and continued support throughout all the seasons, but particularly the harder ones. I also know that in every inspirational intention, every offer of education and information sharing, and every sentiment of encouragement, there are small nuggets of wisdom that reach someone who really needs it.

So let’s get to it!

Because Holistic Health means to come at the imbalance from ALL SIDES and to consider the person as a whole (body, mind, emotional being, spirit), there are THREE AREAS I want to focus on here: Dietary Strategies, Supplement Considerations, & Lifestyle Modifications.

1. Dietary Strategies to Prevent Depression

MAINTAIN STABLE BLOOD SUGARS: There is growing research & evidence connecting blood sugar imbalance & instability with increased risk for development of depression and anxiety. This is one of the easiest AND cheapest ways to work to prevent mood swings, brain fog, and energetic spikes & crashes, which can all increase your chances of developing or furthering depression.

• Eat Regularly Throughout the Day - every 2-3 hrs

• Aim to Balance Your Macronutrient Intake - adequate carbs, protein, + fat

• Steer Clear of Refined Sugars & Processed Foods - blood sugar nightmare

• Stick to Low Glycemic Index Carbohydrates - Glycemic Index Chart for reference

ENSURE ADEQUATE OMEGA 3s: Our brain is made up of 60% fat and 1/4 of the dry weight of your brain is made up of Omega 3 (DHA). Proper levels of the right fats can greatly affect overall function of the brain and long-term brain health. Omega-3s can travel easily through the brain cell membrane and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression. Most diets consist of a 40:1 Ratio of Omega 6:Omega 3. The Optimal ratio we are looking for is a 3:1. Reducing refined oils and foods high in Omega 6 oils, and increasing intake of Omega 3s can greatly influence overall brain health, as well as impact risk of depression.

• High Omega 3 Foods Include: Cod Liver Oil, Mackerel, Salmon, Herring, Oysters, Sardines, Flaxseeds, Chia Seeds, Walnuts, Soybeans

• EASY IDEA: Add 1 - 2 Tbsp of Freshly Ground Flaxseed to Your Daily Smoothie

INCLUDE ANTI-INFLAMMATORY FOODS REGULARLY: Inflammation may actually be the underlying cause of such high rates of depression and our societal struggle to get on top of so many cases. Symptoms of Inflammation include: brain fog, unclear thoughts, low brain endurance, slow & varied mental speeds, loss of function after trauma, brain fog after meals, brain fog from scents, chemicals, & pollutants. Body inflammation impacts the brain and brain inflammation impacts the body, so inflammation anywhere can influence your risk for depression. Including foods that are anti-inflammatory regularly can be your secret weapon to keeping the inflammation at bay. Read more about Brain Inflammation Here.

• Anti-Inflammatory Foods: berries, broccoli, avocado, leafy greens, turmeric, olive oil, garlic, ginger, tomatoes, cherries, nuts, seeds, seaweeds, blue/green algae, dark chocolate, herbal teas: rooibos, rosehips, chamomile, ginger, dandelion, Spices: turmeric, black pepper, chili, cinnamon, cloves, ginger, rosemary

• Reduce Inflammatory Foods: sugar, cooking oils (corn, cottonseed, safflower, soy, sunflower, canola, vegetable), trans fats, dairy products, white flour/refined grains, excessive alcohol, fried foods, red & processed meats, candies/store bought chocolates, baked goods

2. Supplements that Might Make a HUGE Difference

Supplement Disclaimer: While it’s always the ideal approach to use food as medicine first and foremost, sometimes we can use a little clinical support through strategic supplementation. I will first mention that it’s important to work with a Health Professional to help you find the right supplements, in the proper form, and in the appropriate dosage for YOU in order to get the benefits that you hope for through the use of supplementation.

5-HTP: 5-hydroxytryptophan is a chemical that the body makes from tryptophan (an essential amino acid). After tryptophan is converted into 5-HTP, the chemical is converted into the neurotransmitter serotonin (responsible for relaying signals between brain cells). 5-HTP can help raise serotonin levels in the brain and can be as effective as SSRIs, as it crosses the blood brain barrier and can increase serotonin conversion by up to 70%. Since serotonin helps regulate mood and behavior, 5-HTP may have a positive effect on sleep, mood, anxiety, appetite, and pain sensation, and therefore be very beneficial to prevent or reduce depression.

SAMe: S-Adenosyl-L-methionine is made in the body from methionine, an amino acid found in foods, and has been found to regulate key functions in living cells. SAMe increases serotonin, dopamine, and phosphatides; can have as great a response as antidepressants and has had promising results in clinical trials.

GINGKO BILOBA: A powerful herbal supplement that enhances oxygen and glucose utilization by the Nervous System. It improves circulation to the brain, is a powerful antioxidant that is protective for brain health, and inhibits b-amyloid deposition (which increases aging and deterioration of the brain). It’s role in preventing symptoms of depression include improved cognitive function and improved blood circulation to the brain.

ST. JOHN’S WORT: The most thoroughly researched natural antidepressant, St. John’s Wort modulates serotonin reuptake, positively affects several other neurotransmitter functions, calms the adrenals, can improve quality of sleep, and is a powerful antioxidant.

VITAMIN D: Deficiency is highly correlated with increased risk of depression. Vitamin D plays critical roles in hormone formation and modulation, nerve growth factors, and it’s deficiency is associated with most mood disorders.

FOLIC ACID + B12: Both low folate and low vitamin B12 status have been found in studies of depressive patients, and an association between depression and low levels of the two vitamins is found in studies of the general population. About 35% of our population and up to 92% of our elderly population is deficient in Folate. Vitamin B12 deficiency is significantly associated with increased symptoms of depression.

OMEGA 3s: There are a number of studies indicating that omega-3 fatty acids are proving to be very effective against the treatment of major depression disorder and other psychiatric disorders. Omega 3s are important for normal metabolism, cell signaling, and structure of the cell membrane. Increasing the quantity of DHA in the brain is linked with higher neurogenesis in the hippocampus, positively affecting learning and memory, and reducing symptoms of depression.

3. Lifestyle Habits & Behaviours that Cost You Nothing & May Change Everything

EXERCISE: The absolute BEST and CHEAPEST way to reduce symptoms of anxiety and depression is to include daily exercise. Studies are now concluding that exercise can be AS EFFECTIVE at treating depression as drugs (SSRIs and others) and psychotherapy! Daily movement, whatever feels right for you, is imperative to a solid, Holistic Approach, to working with depression. The only thing required is a little effort and motivation. What I often suggest to clients who struggle getting started on a movement regime is to either buddy up with a friend who needs a little kick in the butt too, or sign up for a local class, pay for it so that you are held accountable, and reap the benefits of not only the movement, but the connection as well.

TIME OUTDOORS: Nature heals. Nature energizes. Nature connects us to the world around us beyond our immediate life. Spending time outdoors, no matter the weather, no matter time-constraints, no matter what you are doing, can have great benefits to your mental health. Aim to spend time outdoors AT LEAST 1 hour/day and for much longer increments on the weekends. It’s FREE, nurturing, and will fill your lungs and mind with fresh air & a new perspective on life!

SLEEP: A continuing struggle for so many people out there, we not only seem to struggle to get enough sleep and spend enough time in bed, but we struggle with sleep quality. Your sleep quality affects ALL OTHER ASPECTS of your life and can affect your overall health long-term. Aim for 9 hours in bed - 8 of sleep. Look at putting some energy into a better sleep routine, avoid screens in the bed or close to bedtime, avoid/reduce alcohol & caffeine, and try some sleep meditations before you drift off. More on Sleep HERE.

PASSION PROJECTS: I work with many clients who struggle with Dysfunctional Eating & Eating Disorders and a common underlying theme seems to be a loss of sense of self and a loss of passion for life. Similarly with those who are challenged with Mental Health (and all human beings for that matter), finding hobbies, crafts, creativity, community contributions, and other activities that fill you up with excitement and passion is CRITICAL for recovery and to improve positivity and overall life-enthusiasm. Think about things that light you up and make you feel energized and excited - these are things you need to spend more time doing and acting on. Make room in your life for your passion projects, share them with others, and see if they may lead you towards other life avenues that make you feel good in your body and mind.

While so many folks out there are challenged with depression and the numbers continue to climb, it doesn’t mean that we are powerless to prevent it or manage it. There are SO very many ways to help support yourself and your loved ones through the darker, more challenging times. May you find a few nuggets of wisdom and encouragement here.

With love & in great health ♡
Cindy

Resources
Glycemic Variability Impact on Mood and Quality of Life
5-HTP & Depression
SAMe & Depression
Gingko Biloba & Depression
Vitamin D Deficiency & Mood Disorders
Folic Acid, B12 & Depression
Omega 3, DHA, & Depression

Easy Ways to Bring REAL Food Camping

Getting packed up for a weekend away can feel like a LOT of effort. It’s one thing to try to remember the necessities: clothes, toiletries, beach stuff, water, first aid kit, etc., but a whole other thing looking after the food. Packing the camping food can be a BIG job (especially if you have teenagers! 😂). I know, we camp frequently throughout the summer (never as much as I would like!), and I’ve grown accustomed to the list making, the packing, the loading, the unloading, and ofcourse, the meal managing & constant feeding.
What would be the easiest? Loading up on a bunch of quick & easy, grab’n go foods, some sugar drinks, chips, hot dogs, marshmallows, and away you go!
That’s one way to do it (and don’t get me wrong, we’ve all done it 😉).
However, if you’re looking to up your nutritional game in life, making good food a priority (EVEN when camping) is a choice worth making and a little effort can truly go a long way.

My approach, throughout the years of gearing up for camping, has been that: if I bring as much real food as I can manage, the desire for packaged food becomes relatively non-existent. Think about the basics of nourishment: if you feed the body real food, it will receive loads of nutrients, feeling nourished and satisfied, and won’t ask you to add more calories; if you feed the body processed foods that are tasty, but don’t contain much actual nutrition or any beneficial vitamins or minerals, the body will continue to ask for more caloric intake. This is the hamster wheel that so often traps us in a cycle of eating too much, but not actually “feeding” the body anything beneficial. The same rules are true at the beach.
Ultimately, by choosing whole, real food meals & snacks, you are winning in all areas.
But it doesn’t have to take you a week to prepare!

A little effort can really get you all the benefits you need to bring better food to your favourite place and feel good about feeding your family while you’re there.

Easy Tips on REAL Food Camping:

Plan Ahead: Always, always, always, make a plan - plan your meals, make your shopping list, then prepare ahead any sauces or chopping etc. Having a plan ensures the follow through; without one, you are sure to grab for lesser quality, packaged, convenient foods, that have far less value to the body.

Bring a Frozen Meal: Every time we camp, I pull something from the freezer that I’ve made a season or two prior, that we likely haven’t had in a while, and that I can simply throw in a pot and heat. My freezer is often stocked with soups, stews, curries, and pasta sauces, etc. from my Batch Cooking Classes and from making larger batches throughout the year for easy meals. What’s great about the frozen meal, is that if I save this meal for the 2nd day of camping, it behaves like an ice pack and keeps the cooler cold 😉

• Great Frozen Meal Ideas: Veggie Chile, Comforting Lentil Stew, Veggie Curry or Curry Soup, Any Soups, Stews, or even a Pasta Sauce (we love Vegan Mac’n Cheeze for this)
  

Add in Veggies: I am a veggie cheerleader, there’s no doubt. I believe in adding in as many different vegetables, varying in colour & variety, as much as possible, to up your health game. During the summer, many of us are surrounded by amazing farmers and a thriving garden, and are blessed with abundance in vegetables. No matter where you live, seek out the freshest vegetables and load up on those throughout the summer and all the other seasons as well. What we love to do camping is bring a bag of fresh beans or asparagus. I’ll clean & prep them ahead, then steam them on site and season with some cashew butter and salt & pepper. If I’m making pasta, I’ll prep some broccoli and throw it right into the pasta pot to gently steam. Fresh greens are also a great add in veggie, as you can throw a handful of kale, chard, or spinach, into just about any warm meal: soups, curries, stews, etc. In as many creative ways as you can, you will never go wrong adding in extra fresh veggies!

Snack on Fresh Fruit & Vegetables: A no brainer really, bringing fresh fruit & veg, having them cleaned & prepped & readily available, will ensure consumption! Generally, I’ll bring a dip of some kind, usually hummus or a cashew tzatziki or our local saltspring dip, and we’ll have fresh veggies & dip during snack windows or sometimes for lunch. We’ll have some fruit available also, whatever is in season and travels well. There’s nothing better than a fresh peach or plum or a handful of cherries with the sun on your face and your toes in the sand.

Bring a Grain or Bean Based Salad: A quinoa, rice, buckwheat, or lentil salad can go a LONG WAY when camping or travelling, especially if you have many hungry bellies to feed. I will often make a hearty Quinoa or Bean Salad ahead of time and we will serve it up at lunch or even for some afternoon snacks throughout the following day or 2 camping. These kinds of salads keep well, can be loaded up with fiber & protein, and are hearty, so you don’t need to eat a large amount to feel satiated. We love my Lemon-Dill Quinoa Salad with Roasted Beets and the Yam & Quinoa Salad with Sesame Ginger Dressing, Yum!

Bring Nutrient Dense Treats: For those sweet cravings or high energy days, having some energy balls, cookies, or granola bars on hand, is a great way to look after someone who may be having a blood sugar dip from all the swimming and not enough eating, or to satisfy a sweet seeking kiddo. I’ll often make a batch of Energy Balls, Cookies, or Muffins, freeze them ahead of time, then pack them into a hard container so they don’t get smushed. I will also often pack extras, as once our friends get a whiff of a sweet treat on the beach, they generally start wondering if there are any extras to share 😉

Reduce Sugary Drinks: This can be a tricky thing to do as so many of us have grown accustomed to sipping on a delicious bevvy while sitting on the beach. Luckily, there are now many options out there that aren’t as laden with refined sugar and weird additives, so we can easily make some better choices. Some of our favourites are the organic carbonated drinks that use more natural flavourings like La Croix. We also really love the Sap Sucker, sweetened with maple water, these are subtle in flavour, but really satisfying. Important to note however, is that it is ALWAYS ideal to be consuming regular, good quality water, and in higher volumes at the beach, when exposed to lots of sun & heat. Be careful not to replace water intake with fizzy beverages as the hydration level is not at all comparable.

Make Popcorn: Ah yes, the salty cravings seem to be intensified at the beach. It’s fun to munch & crunch on some salty snacks while lazing around with some friends, for sure. Creative ways to replace the good old chip are harder and harder to call upon as manufacturers continue to bang out increasingly delicious flavours of chips in delightful packaging and at a low cost to eager consumers. First of all, there are smarter ways to buy chips: choose simple ingredient chips without the long list of chemical flavourings (like regular salted or a malt vinegar), read the ingredients and look for a stable high heat oil like avocado or coconut, and buy organic to reduce herbicide & pesticide intake. And don’t buy 10 bags!!! Then, have some popcorn kernels on hand, some salt & coconut oil and maybe your favourite homemade seasoning, and make a big bowl for the beach for all to share. This is an extremely cheap & easy way to make a beach snack that isn’t deep fried or packaged, and is maybe not the healthiest thing for you to eat all the time, as corn is tough on the digestive system, but makes for a great chip replacement while camping.

Moving into the beauty of summer, do what you can to make REAL FOOD a priority and FEEL GOOD about what you are eating & feeding your family 🌱
And Remember THIS: any little shift or change counts! If you simply take 1 thing and apply it from these tips, that’s a win in my books!

Happy Camping! 🏕

Health Benefits of Iron, Food Sources, & Supplement Options

IRON! A mineral worth talking about!

• Vital for brain development & growth

• Needed for cell production

• Boosts resistance to infection & critical to immune function

• Needed for hormone production

• Makes up myoglobin - a protein that carries & stores oxygen in the muscles

• Needed for proper immune function

Iron deficiency is the MOST COMMON nutrient deficiency, most often caused by excessive blood loss (menstruation), lack of iron in the diet, absorption issues and digestive dysfunction, & pregnancy. Those at Risk: females (monthly blood loss), growing infants & children, vegans who are not consuming enough iron, & endurance athletes (particularly female).

Iron is an essential element for blood production - about 70% of your body's iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin.
About 6% of body iron is a component of certain proteins, essential for respiration and energy metabolism, supporting the synthesis of collagen, some neurotransmitters, and needed for proper immune function.
About 25% of the iron in the body is stored as ferritin, found in cells and circulating in the blood. The average adult male has about 1,000 mg of stored iron (enough for about three years), whereas women on average have only about 300 mg (enough for about six months). When iron intake is chronically low, stores can become depleted, decreasing hemoglobin levels.

There are 2 kinds of Iron: Heme (animal sources) and Non-Heme (plant sources). While heme iron is absorbed more efficiently than non-heme, we can reach the body’s iron needs through consumption of either forms, provided we are absorbing iron efficiently.

When iron stores are exhausted, the condition is called iron depletion. Further decreases may be called iron-deficient erythropoiesis and still further decreases produce iron deficiency anemia.

How to Increase your Iron Absorption:

✔︎ Consume iron rich foods with vitamin C - vit C works synergistically with iron to increase absorption
✔︎ Avoid drinking tea or coffee with your meals - the tannins can reduce absorption by 39% - 64%
✔︎ Avoid calcium-rich foods or supplements when consuming iron foods - calcium interferes with iron absorption
✔︎ Consume a variety of iron-rich foods regularly
✔︎ In the Elderly, decreased iron absorption is often caused by a lack of hydrochloric acid secretion in the stomach and supplementing with HCl can be beneficial

One of the best ways to Up Your Iron Game is to consume foods that contain high iron levels REGULARLY through the diet. Choosing 3 - 5 foods on the list below and weaving them into your daily consumption will help you meet your Iron Needs proactively, without Supplementing, provided your Iron Levels aren’t already low.

Best Food Sources of Iron:

Kelp
Blackstrap Molasses
Pumpkin Seeds
Oysters
Beef/chicken liver
Beef/chicken
Sunflower Seeds
Almonds, Cashews, Brazil Nuts
Millet, Brown Rice
Leafy Greens
Broccoli, Cauliflower
Sprouted Mung Beans
Sesame Seeds

What If You Feel as Though You May Be Iron Deficient?

Symptoms of Iron Deficiency

Fatigue or Lethargy
Weakness
Depression
Restless Leg Syndrome
Impaired Cognitive Function
Pale Skin
Dark Circles Under the Eyes
Headache, Dizziness, or Lightheadedness
Inflammation or Soreness of the Tongue
Cold Hands & Feet
Brittle Nails
Chest Pain, Fast Heartbeat, or Shortness of Breath
Unusual Cravings for Non-Nutritive Substances, such as Ice, Dirt, or Starch

Considering Supplementation

BEFORE YOU SUPPLEMENT: Have your Ferritin levels checked by your doctor. Ideal levels should be above 70ng/mL. It isn’t a great idea to supplement with iron unless you’ve had your levels checked. Excess iron can cause build up in the liver, kidneys, and arteries, and may lead to increased risk of heart disease. Antioxidants like vitamin C & E can protect against iron-induced oxidative damage.
Dosage Ranges: It is best to work with a Health Care Practitioner to help decide what’s right for you. As a general recommendation, for Iron Deficiency, take 30mg of iron bound to either succinate or fumarate 2x/day between meals. If there is abdominal discomfort, take 30mg with meals 3x/day. To increase absorption, take with Vitamin C (Reference: Encyclopedia of Nutritional Supplements, Michael T. Murray, N.D.).

SUPPLEMENT OPTIONS:
Thorne Research - Ferrochel® Iron is chelated with bisglycinate amino acids, providing high absorption and increased tolerability. Capsule includes Vitamin C, B6, Folate & B12, all of which can enhance absorption and encourage proper nutrient balance.

OptiFer - 11mg of Elemental Iron, highly recognized, high bioavailability, and low gastrointestinal side effects.

Feresom Forte - Canadian Company, Liposomal Iron, high absorption, nutrient balanced.

NOTE: High intakes of other minerals, particularly calcium, magnesium, and zinc, can interfere with iron absorption and drugs like aspirin and ibuprofen may contribute to iron loss via gastrointestinal bleeding.

Always work with a Health Care Practitioner to be sure you are supplementing correctly and to avoid any interactions or negative side effects.

Hope you've learned something here today! If you have any questions or comments, please feel free to reach out to me directly. And be sure to sign up for the Newsletter so that you won’t miss any new info or recipes!

Resources:
Encyclopedia of Nutritional Supplements, Michael T. Murray N.D.
Examine.com
GI Society Product Review
Natural Medicines.com
Mayo Clinic
UCFS Health

Real Food Will Travel

Warning: this is a LONG post, but I’ve written it this way to include as many of my healthy food, travel tips as possible! Pick away at it and take whatever info resonates best for you 😉

I am often asked how we manage good food while on the road.
First of all, let me say this:
If it’s a priority to you, you can make it happen.
Before my family and I even travel, we consider what our food options will look like wherever we are going and often base our decisions, at least in part, on whether or not we will have access to good food and clean water. And then we plan accordingly for the journey along the way.

A Side Note Here:

I have a 14 year old son that I don’t go on many trips without. At this point, he is demanding more autonomy with regards to food choices, and many of them are in a push back response to the healthy food focus we’ve had in our home his whole life. I respect this and understand that he needs to have his own journey with food. So, these days, I consider what his wants will be around food for travelling: he wants to try more restaurant food than I am usually comfortable with, he likes to be able to grab a few junky snacks for the car ride, and he’ll always say yes to the garbage cookies/pretzels on the plane. So be it.
The point is, that while I do my best to keep our food as real food focused as possible, while travelling and always, I DO make adjustments and exceptions, and I’ve learned how not to dwell on those.
My advice to you is to do the same:
Set good intentions, plan ahead and pack as much real food as you can manage, and when there are exceptions or lazy days, allow them without guilt, AND without losing sight of your health goals completely.

And so, take these tips and modify them to suit YOUR FAMILY. One or two may sound more doable for you, or maybe you want to apply them all. Just remember that you can always make little adjustments to do better. Start where you are right now, then set a few doable goals to improve.

Before You Go

1. Rent A Place With A Kitchen: Aim to make the majority of your food in your own space. Find a rental unit with a solid kitchen that is well-equipped, has a blender, a full oven, and a full fridge. Your set up at your homebase will dictate how often you eat at home and how often you grab quick meals. While some are better than others, too much restaurant or to-go food is never health supportive, most do not use organic ingredients, regularly use poor quality oils and meats, and in many locations, use many foods with chemical additives/msg.

2. Find Out Where You Will Buy Food: Before you even book your rental house/unit, figure out what it’s like to buy food: where is the supermarket and what’s it like. Is there a local Organics store of some kind, is there a local place to buy fish or organic/local meat, etc., and how far are these places from where you will be staying.

3. Research Farmer’s Markets: I cannot say this enough! When you are travelling, support the local economy as much as possible. Shopping at the local farmer’s market is a fantastic way to get to know the local food, ask about food preparations, see the local food culture, and to show that, as a traveller, you are doing your best to support the local community.

4. Check Out Restaurants/To-Go Food Options: We like to get excited about the little spots we may want to try. If you have a bit of a plan regarding where you might eat out or grab a smoothie, you are better set up for making good choices in this area. If you know you might have an overnight in a hotel somewhere, you may want to see if there is a nearby health food store that offers some breakfast options and organic coffee, etc.

5. Pack Digestive Enzymes/Relief: For anyone who struggles with digestive discomfort regularly, or even rarely, the chances of meeting with some digestive distress while traveling is particularly high. I always bring along some digestive relief incase of an uncomfortable belly situation (and I often use them). My choice at the moment is Digest Force by Prairie Naturals which includes Activated Charcoal (binding to unwanted substances for detoxification) and Ginger Root Extract (decreases pressure on lower esophageal sphincter, reduces intestinal cramping, and prevents dyspepsia, flatulence, and bloating) - I have no affiliation with this company, I just like their product.

For the Car Ride

• Easy to Digest Food: One thing we know for sure is that there will be a LOT of sitting! When you spend long hours in the car, it’s best to eat light and eat foods that are gentle on the GI tract. Some gut friendly road food ideas: fruit, chia pudding (pop into small glass jars with lids), homemade energy balls/cookies, teas and to-go smoothies.

• Fruit & Vegetables: Including some fiber on your road trip will help to ensure better digestive comfort and bowel movements while travelling. Think simple: cherry tomatoes, cucumber chunks, celery, carrots, apples, pears, tangerines, banana, etc.

• Energy Balls/Bars/Cookies: A make-ahead must in my house, a little goes a LONG way with these yummies. It’s much easier to get a high nutrient dose from an energy ball than a baked good from a bakery. Try some of my Healthy Treats to inspire you!

• Noodle/Quinoa/Rice Salad: I have found that this is a pretty efficient way to include some delicious, filling complex carbohydrate foods while keeping things fairly neat in the car. I challenge you to step away from relying on the sandwich simply because those refined carbohydrates are problematic for the body, inflammatory, and do not contain much usable nutrition. I find it easy enough to make a big bowl of quinoa salad (we like THIS one) and pop it into a few containers. Then, we can all just eat small amounts along the way.

• Chia Pudding: I am a BIG fan of chia pudding. It’s an amazing way to get a LOT of nutrition without having to consume a large volume. I use full-fat coconut milk, consisting of gut and energy supportive fat, and the chia seeds provide a protein punch and are a muciligen food, which further supports digestive healing.

• Popcorn: While popcorn is not very health supportive, it is a crunchy, salty alternative to chips that is now more widely available organic and using healthier oils. Ideally, you make your own at home, popped with coconut oil or in an air popper, but if you are buying some, look for simple ingredients: popcorn, salt, & oil, and healthier high-heat oils: avocado or coconut oil.

For the Plane

• Easy to Digest/Light Food: Same as above, keeping things gentle on the digestive system will help you & your family feel better along the journey. Avoid heavier foods like pizza, donuts/baked goods, fried foods, etc. and keep things simple: fresh fruit & vegetables, some quality homemade energy balls, and something satiating like a gluten-free noodle salad, some rice wraps, or a lentil salad/bowl.

• High Protein Punch: Be sure to include some foods with protein. Good options: nuts, seeds, lentils/beans (hummus or in a salad), quinoa, chia, nut butters & hemp hearts (in energy balls), or some quality meat/fish.

• Energy Balls/Bars/Cookies: An all-time favourite way to include nutrient density in a snack-style format, make ahead a recipe (or double) of your favourite energy balls/bars/cookies, freeze them, then pack some up for your travels. A few of my favs: Sesame Chocolate Power Balls, Bonk Bars, Hippie Trail Cookies.

• Nuts: An easy and lovely way to enhance your snack stash, nuts are nutrient dense, high in protein & good quality fat, and don’t take up much room 😉

• Fresh Fruit/Vegetables: Keeping pace with your fiber intake, be sure to always have a few fresh fruit & veggie options with you for munching - as mentioned above, this will help keep things regular while travelling.

While You Are Away

• Stock Up with Basics: Making sure you have a few of your staples, will ensure that you can make some simple meals at your rental. Some things I like to grab: Coconut Oil for cooking, Olive oil for dressings, Vinegar for dressing, Good quality salt, Maple syrup/Honey for a little sweetness, Brown Rice and/or Quinoa, GF crackers, Hummus, and fresh fruit & vegetables.

• Eat Local & Ask Around: The BEST way we’ve found information over the years is to ask the local people. If you want in on some fresh, local fish, find out where to grab it off the boat or straight from the fisherman. Find out about farmers markets or any local places to buy food, whether there are organic options, and what some fun foods might be to try.

• Try New Foods: If you spot some strange looking fruit or vegetable or a dish that is popular with the locals, find out what it is and ask about how to prepare it. This is a fun way to immerse yourself in the local culture, and can be a little food challenge at the same time. Maybe you’ll find something you absolutely adore!

• Make Smoothies: I am a BIG smoothie fan all the way around. Smoothies are a fantastic way to get a load of nutrients into the body in a smooth and absorbable way. The blending of the smoothie takes a bit of the burden off the digestive system, increasing enzymatic potency, and is the perfect way to add extra greens or supplements to your diet. And kids love smoothies!

• Keep it Simple: You don’t really want to be spending much time in the kitchen while on holiday, so set yourself up with some staple ingredients to make mealtimes fairly straightforward and nourishing. The easiest combo that we like a lot is just brown rice + steamed/roasted veg + some protein: beans/lentils/fish, etc.

• Maintain a Good Food Rhythm: Keep the normal food rhythm that works for you at home while on holiday. Do not skip meals, bring snacks along with you, eat meals at roughly the same time every day, and try not to eat too late at night. The further off-track you get from your normal food rhythm, the more effects you will see and the harder it will be to get back into it once you are home. This is imperative for the kiddos as well.

• Stay Active: Find fun adventures to go on that require you to move your body. Sitting around by the pool is lovely and I fully support that, if that’s what you love, but be sure to balance your down time with movement. If you’re like me and you love a good yoga or fitness class, find something local that you can attend.

Kitchen Tools To Pack

• Chef’s Knife: A good knife makes a HUGE difference in the kitchen.

• Mesh Nut Milk Bag: I’ll bring this along so that I can make nut milks, to store veggies in the fridge or to shop with, and it also makes a great lettuce spinner in a pinch (place washed lettuce in your mesh bag, go outdoors and swing it around until most of the water has drained).

• Small Spatula: Not vital, but very useful, particularly in kitchens that are pretty bare bones.

• Spices: An absolute MUST!!! I use small ziplock baggies as I haven’t found a better way yet (if you know of one, please let me in on it!). Choose your most used & favourite spices (not too many!) and pack them in your checked baggage. Most rentals do not include any spices and buying them is very expensive, so this will save you many times over.

• Smoothie Mix: If you have some greens powders & maca/collagen/spirulina, etc. that you use in your smoothies at home, you can consider making a mix of all of your addins and popping them into one small container. This way, you’ll have a premade blend of your health boosters and can keep your smoothie rhythm while away and don’t have to buy anything on the go.

Lastly,
Have a most amazing time, be in the moment, relax, breathe deep, find gratitude for the world we live in, all the different people in it, and all the incredible food it has to offer! ♡

---

Protect the Health of your Brain EVERY DAY

A few years back, I attended this inspiring seminar hosted by the Institute for Brain Potential in Spokane, WA. While much of the information was review, the speaker, Deanna Minich, PhD, shed her unique light on such an incredible topic and I deeply enjoyed learning from her. I wanted to share a few bits of info that really resonated for me and that might do the same for you.

Tidbits of Interesting Info:

• The detrimental effects of Alzheimer’s disease, may start DECADES before first diagnosis, thus prevention is key.

• Different fruits and vegetables appear to support different cognitive domains of the brain, so both variety and quantity in the diet are important.

• A Plant-dense diet has been shown to lower rates of brain deterioration, dementia, and Alzheimer’s disease.

• Daily consumption of organic blueberries and strawberries has been shown to reduce cognitive aging by as much as 2.5 years.

• Studies have found that those who drink fruit and vegetable juices (from the juicer, not store bought to be clear 😉) have a 76% lower risk of developing Alzheimer’s, possibly due to phytonutrient content.

• Lutein is the major carotenoid in brain tissue. Plant foods high in lutein include: broccoli, brussels sprouts, kale, lettuce, green peas, spinach. Include these in the diet regularly.

• Oxidative stress is directly correlated to brain deterioration, thus a diet high in antioxidants is paramount to brain health.

Easy & Holistic Ways to Improve Brain Health

Reduce Inflammation:

Probably THE MOST IMPORTANT way to preserve good brain health is to reduce the things that are causing inflammation in the body.

Inflammatory markers have been associated with declines in cognitive function and worsening of brain structural and metabolic characteristics

Increased tendency towards central inflammation may contribute to poor brain health and premature brain aging

Reduce Inflammatory Foods:

Sugar
Cooking Oils (corn, cottonseed, safflower, soy, sunflower, canola, vegetable)
Trans fats
Dairy products
White flour/refined grains
Excessive alcohol
Browned, fried foods
Red and processed meat

Increase Anti-Inflammatory Foods:

Berries
Broccoli
Avocado
Leafy Greens
Turmeric
Olive Oil
Spices: Turmeric, Black Pepper, Chili, Cinnamon, Cloves, Ginger, Rosemary
Tomatoes
Cherries
Nuts & Seeds
Blue/Green Algae
Seaweeds
Dark Chocolate
Herbal Teas: Rooibos, Rose Hip, Chamomile, White Willow Bark, Dandelion

Evaluate Stress Levels:

✓Stress is connected to: cardiovascular disease, gastrointestinal disorders, cancer, and depression

✓Psychological stress is associated with indicators of accelerated cellular and organismal aging

✓Stress can be associated with neuronal inflammation, cognitive impairment, amyloid accumulation, stroke, dementia

Reducing Stress:

Relaxation Response
Counseling: Trauma
Positive Relationships
Time in Nature
Joy
Exercise
Prioritizing Sleep
Consuming a Plant Dominant Diet

Eat Mostly Plants:

Low in glycemic index
High in phytochemicals
High in anti-inflammatory fats
High in quality protein
High in nutrient diversity
Supports strong digestion & nutrient absorption
Supports healthy weight
Reduce oxidative stress
Increase cognitive function

Eat the Rainbow:

Increases Variety of Nutrient Intake
Varies Antioxidants
Plant diversity trumps plant quantity

Heal the Gut:

Increase nutrient absorption and assimilation

Reduce hyper-permeability in the gut which can contribute to the leaking of foreign materials in to the bloodstream leading to inflammation and disruption of central nervous system function

A compromised GI tract can contribute to impaired cognition: schizophrenia, mood disorders, autism, energy & mood swings, depressive episodes, paranoia, anxiety, hyperactivity, foggy-headedness, decreased attention span, difficulties with concentration

Learn more about Healing the Gut HERE

NOTES  On The Gut-Brain Connection

• Your gut has capabilities that surpass all your other organs and even rival your brain.  It has its own nervous system, know as the enteric nervous system (ENS) and often referred to as the “second brain”. It is made up of 50 – 100 million nerve cells, as many as are contained in your spinal cord.

• There are more immune cells living in the wall of your gut than circulating in the blood or residing in your bone marrow. The gut-based immune defense system is capable of identifying and destroying a single species of dangerous bacterial invaders that makes it into our digestive system.

• The lining of your gut is studded with a huge number of endocrine cells, specialized cells that contain up to twenty different types of hormones that can be release into the bloodstream.

• The gut is the largest storage facility for serotonin in our body – 95% of the body’s serotonin is stored here – crucial for normal intestinal functions, but also for other vital functions such as sleep, appetite, pain sensitivity, mood, and overall well-being.

• The gut is connected to the brain through thick nerve cables that can transfer information in both directions and through communication channels that use the bloodstream: hormones and inflammatory signaling molecules, smooth muscle, the nerves, and the immune cells.

Challenge The Brain:

• Movement: Dance, yoga, tai chi, hiking, anything that challenges the cardiovascular system, while also demanding attention from the brain.

• Crosswords/Puzzles: Gymnastics for the mind.

• Reading: Always continue to read: novels, magazines, articles, fiction or nonfiction, anything that keeps your attention.

• Learning: Learn a new skill, no matter what age you are. Continue improving & expanding your education.

• Meditation: Stress reductive, as well as a challenge to quiet and detach the mind offers a different level of difficulty.

• Reduce Screen Stimulation: Brains can become lazy and reliant upon stimulation from a screen. Create schedules or rhythms with your screen time so that you do not become too dependent on learning or finding entertainment through a screen.

Protect your brain from inflammation & aging - eat well, feel well, think well 😉

For more information on Food & Mental Health, check out my Upcoming Workshops and if you miss registration, be sure to sign up for the Newsletter below to receive notification of other offerings!

Resources:

Nutritionfacts.org: https://nutritionfacts.org/topics/brain-health/
Maintaining Brain Health by Monitoring Inflammatory Processes: a Mechanism to Promote Successful Aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3320802/

The Gut Connection

It is not surprising that we are living in times of great challenge.
It is no surprise that we have seen a steady increase in disease in our adult and young populations over the last several decades. It continues to come as no surprise that the increasing impacts of population numbers, climate change, food industry, emissions, and industrialization, all contribute to rising toxicity levels all around the globe.

It is no surprise either that the damage we have done to the earth, as a species, is falling back on our health with a vengeance. And no further surprise that we seem to be stuck on the most slippery of slopes, as we try with all our might to claw our way back up to a place of thriving health, while the continued toxicity exposure counteracts our efforts.

Why then, does is seem a surprise to so many that we are a species riddled with illness? Rising numbers of disease run rampant among us: autoimmune conditions, cancers, autism & ADHD, mental illness, hormonal dysfunction, diabetes, heart disease, stroke, on and on the list goes, and we continue to wonder why we are so sick.

People often think they are doing all the right things: eating well & organic, exercising, spending time outdoors, meditating, supplementing, and are baffled that they still suffer symptoms.

Toxicity exposure is one of the main reasons why.

Although some toxin exposure can be controlled: the foods we eat, the beauty care & cleaning products we use, where we live, our choices around medications & pharmaceuticals, etc., much of our toxic exposure is outside of our control.

We live in a toxic world and must be realistic about it.

The upside? Well, first we have to get real: our toxic exposure is higher than it’s ever been in human history and it will continue to rise, and we need to admit that. Second, there are many things we can do to support our body’s detoxification pathways so that we can help them move and discard toxins as opposed to storing them in our fatty tissues. Third, we must ACTIVELY help the body detoxify on a regular, daily basis, in order to counteract the detrimental effects of toxin exposure. Fourth, we must teach the next generation to do the same. Five, we must stand up for our Mother Earth and the long term welfare of our environment!

Where do we begin?

IN THE GUT!

Where there are symptoms, there exists cause, and we cannot succeed in treating disease, if we do not address the root cause. This is where Holistic Medicine reins.

At the root of nearly ALL disease is the health of our digestive system.

If we cannot ingest, absorb, utilize, & distribute nutrients, we will see failure to thrive in other areas of the body. This manifests differently from one individual to the next, but fundamentally, if the gut is impaired, you will see evidence elsewhere.
And the gut is deeply affected by toxicity exposure.
In clinical practice, we call this “metabolic endotoxemia”, which, in simpler terms, means that toxic exposure affects the health of the digestive system to a point where it begins to cause damage. Damage in the GI tract then creates inflammation, impaired nutrient absorption & assimilation, and perforations in the lining of the intestinal tract, all leading to symptoms elsewhere in the body and increased risk of developing disease.

“Endotoxemia simply means high levels of endotoxins, or LPS (lipopolysaccharide), in the blood. In metabolic endotoxemia, a person’s microbiome in the gut fails to protect the body from absorbing toxins during the digestion of a meal or snack. Studies of different populations across the globe consistently show that people in Western societies have microbiomes that provide weaker protection against metabolic endotoxemia.”

— Dr. Joel Kahn

THE GUT CONNECTION then, is that the health of your gut directly impacts your overall health.
Hands down.
Looking after your gut health is one of THE BEST and most effective ways of looking after your overall health, preventing, treating, and even reversing disease, managing your symptoms, and reducing the effects of toxicity exposure.

What’s so great about being proactive with your health is that there exists great power in knowledge, in dedication, in awareness, and in a good, solid daily rhythm.

SUPPORTING YOUR DIGESTIVE HEALTH EVERY DAY

Eat Plants & Focus on Plant Diversity: Plants are power fuel. They are the most nutrient dense, high in phytonutrients and antioxidants, fiber, minerals, and contain recognizable proteins and carbohydrates that the body can use as clean fuel. Including diversity in the plants you consume will further guarantee access to ALL the varieties of nutrients, all the different plant chemicals that help with detoxification and prevent free-radical formation, and will provide the most well-rounded intake of soluble and insoluble fiber. Think about including all the colours of the rainbow daily, as well as rotating the foods you rely on for other varieties of the same colour - ie. if you always reach for tomatoes, try red peppers, red grapes, red apples, beets, or radishes.

Consume Prebiotic Foods: You may be hearing more & more about prebiotic foods as our knowledge and understanding of the digestive system continues to deepen and evolve. Prebiotics are the food for the healthy bacteria (probiotics) in the gut. Without a solid intake of prebiotic foods, the beneficial bacteria struggle to proliferate. Regular intake of prebiotic foods: burdock root, dandelion roots, garlic, onions, ginger, leeks, asparagus, brassicas, green beans, beetroots, sunflower seeds, pumpkin seeds, purple carrots, dark carrots, red cabbage, spinach red onions, broccoli, & red lettuce, helps support a healthy diversity of good bacteria in your gut.

Include Mucilaginous Foods: These weirdo gooey foods are helpful to REPAIR damage done to the gut lining. Consuming foods with mucilaginous properties regularly, can help support regular repair to the cell wall, gut lining, and fragile tissues of the intestinal tract. Mucilaginous foods include: aloe, slippery elm, chia seeds, irish moss, seaweeds (kombu, kelp, nori), flaxseeds, irish moss, aloe, marshmallow root, okra, figs, fenugreek, cassava, & licorice root.

Mind Your Fats: The quality of the fats that you consume have absolutely everything to do with the health of your digestive system. If you consume modified, hydrogenated, damaged fats, not only will these fats contribute to the breakdown of cell linings and intestinal walls, but will contribute to increased fat storage (a great place for toxins to hang out!) and feed those pesky free radicals that like to impact immune function and interfere with healthy cell division. Get rid of any fats in your diet that are not health supportive (be gone you dirty thing!). Stick to the ones we know are not only beneficial, but are safe to consume regularly: olive oil, avocado oil, coconut oil, ghee, avocadoes, nuts, seeds, flaxseed oil, hempseed oil, sesame oil, and ALWAYS choose organic when it comes to your oils.

Allow Rest & Repair: If you want to heal, you must allow the body the opportunity. I always say that if you give the body the opportunity to heal, it will. If you create an environment that supports healing, the body will follow suit; it wants to and knows how. You must ease the burden on the digestive system by removing irritants, toxins, allergens, and inflammatory foods, and then give it the chance to rest & repair. Offering the body a guided gut repair program would be the perfect way to do this. Take a certain amount of time, focus on healing, implement foods that soothe and support, supplement strategically, consume beneficial teas, include intuitive eating practices, reduce stress and implement relaxation strategies.

So much more to learn in this journey of health!
Start with the Gut and see where she leads you!

It is a great passion of mine to support clients with Gut Disorders and Imbalances, if you’d like to work together One-on-One to support and improve your Gut Health - Book a Free Discovery Call and learn more about the Nutritional Consultation work that I do.

---

IT’S HERE!! Our 2nd Annual Run of the Health & Wellness Practitioners’ Retreat!

Are you a Wellness Practitioner looking for a way to make more connections with others in your industry? Click Here For More Info!

OR Download My FREE Work Life Balance Cheat Sheet for busy Practitioners

---

WANT TO LEARN MORE? Sign up for my Newsletter Below, receive my Eat to Feel Good Guide and don’t miss any future offerings, recipes, or articles!

How to Make Broccoli Sprouts

I’ve been thinking about writing this Blog for some time now as I’ve launched myself down a new avenue of learning and begun a Functional Nutrition Program. It is SO important, in any field of work, to further your education, to stay on top of the evolving science and evidence, and to stimulate the neurons in your brain in that way that only learning challenges can!

The first course I’m taking is on Detoxification and although I’ve studied detoxification extensively in the past, I am being given the gift of looking at it from new angles, with new, in depth understanding and tools to help pass the information along to my audience and apply them with my clients. (If you’re looking for a detoxification workshop, check out my April 2024 Cleanse here.)

Geeking out on a new program is a challenge, I’m not going to lie, but it’s an important challenge and one that asks me to stretch and bend in uncomfortable ways so that I can further my practice.

I’ve been learning a lot about Cruciferous Vegetables over the past several years and their role in not only detoxification, but cancer prevention, antioxidant activity, and nutrient delivery. This is a family of vegetables that we ALL want to be eating LOTS of daily. With the way we currently live, the state of the environment and our continuous exposure to toxic metals and chemicals, we need all the help we can get through the power of food - this is the NUMBER ONE way to protect yourself from oxidative stress and damage to cells and DNA, without any risks or side effects of any kind (oh, and they’re delicious!!).

What’s so amazing about Broccoli Sprouts?

Well firstly, we know that any sprouted plant has superior health benefits and nutrient potency. Because sprouts are so young, their nutrient quality is concentrated and their enzymatic activity is at its highest. ALL Sprouts have this incredible antioxidant potency and nutrient density, so any sprout is great to include in your life. The deal with the broccoli sprout however is that it contains a superhero natural plant compound called glucoraphanin, which your body converts into sulforaphane. This sulforaphane, made by the body, is a sulfur-rich phytochemical that has incredible health benefits and these little mighty broccoli sprouts contain anywhere from 100-400x more sulforaphane than broccoli!!

Health Benefits of Sulforaphane:

🌱 It is an ANTI-CANCER WARRIOR!! Sulforaphane has been shown to slow tumor growth and stop benign carcinogens from converting into active ones by neutralizing them. Including these powerful sprouts in your daily life can ward off cancer development AND potentially slow cancer growth once established. This is a BIG deal.

🌱 It promotes an incredible amount of antioxidant activity which then promotes anti-inflammatory reactions, increased immune function, and a cascade of other health benefits resulting from reduced inflammation. Reducing inflammation in the body can help improve almost any symptom, from joint and muscle pain, to blood sugar disregulation, autoimmune conditions, hormone issues, and digestive problems.

🌱 It is a powerful detoxifier and supports the body’s natural detoxification pathways. Sulforaphane induces enzymes that are critical for several phases of detoxification and in this role with enzymatic activity, it in turn protects the liver.

🌱 It can help repopulate your microbiome. The profound enzymatic activity of these sprouts can increase beneficial bacterial species in the microbiome, helping to balance the composition of gut microbes and repair injuries to the gut barrier supporting BOTH a stronger digestive AND immune system.

You MUST be convinced by now that you want these little powerhouses in your life. And here’s the thing: they are incredibly easy to make and delicious to eat!

How to Make Broccoli Sprouts

Step One: Buy some organic broccoli seeds from your local Organic Store and make sure you have a large, sterilized wide mouth glass jar and either a sprouting lid or some cheesecloth or a nut milk bag (but I highly recommend a sprouting lid, as they make the process a lot easier! I like the stainless steel ones, they look like THIS.)

Step Two: Place 2 Tbsp of broccoli seeds in your jar and cover them in cold water. Place your sprouting lid on the jar and put your jar in a dark location for 1 day (I use my kitchen cupboard).

Step Three: Once the seeds have soaked overnight, drain the water off and give them a good rinse with cold water 1 - 2x/day, draining off all the water well. In between rinses, set your jar upside down on an angle, either in a bowl or on a sprouting stand, to be sure that any extra moisture can drain off. During this process, you can store the jar on the counter or a shelf, but do not place it in the sunlight just yet. Do this for about 4 or 5 days, or until sprouts start to look ready - they have a good sized tail and are about 1 cm long.

Step Four: Once your sprouts look like the right size, place them in the sunlight on a window sill for another 1 - 2 days, continuing to rinse well. Once they look ready and taste good (see top picture), transfer them to the fridge and sprinkle them on everything that you eat!! They will keep well in the fridge for about another 3-4 days. During this time, you can start a new batch!

Note: Broccoli Sprouts do tend to get a tiny bit of white fuzz on them. This is not mold, it is called cilia. If this happens, just soak them in cold water for a minute or so and give them a good rinse. To avoid the cilia, be sure to rinse and drain them well each day. You should know if there is mold, as it will be a dark colour, will smell foul, and will not rinse away with water. If you suspect they are moldy, throw them away and start again.

HAPPY SPROUTING MY FRIENDS!!

Resources:

Victoria Health

Inside Tracker

MDAnderson

Designs for Health

Food Nerd Inc

The Sprout House

Build a New Year of Resilience in Mind & Body

One of the many things we tend to forget as humans and individuals, navigating the challenges of our current world, is that we are never actually powerless. Yes, there are natural disasters and governmental guidelines, heart breaking devastation amongst capitalism, poverty, division, racism, and climate change issues that are often out of our control, but as individuals, we are NEVER powerless.
There are ALWAYS ways that we can help,
ALWAYS little things we can do,
And we are ALWAYS in control of how we behave and respond to the endless barrage of worldly issues.

I am no expert on environmental barriers and complications, but I do know a few things about health. Fundamentally, at the root of so much that we do, how we respond, whether we take action towards helping or hindering issues & events, how we handle anxiety & stress & heart break, is HOW HEALTHY we are in mind & body. The more stable we are with our health, the more stable we will be in our reactions, decisions, and how we manage ourselves forward despite the many hurdles that are set before us.
Let’s face it: challenging times aren’t going anywhere. We cannot simply wait out the storms, as more storms are on their way. What we CAN do instead, is work on being our most resilient, strong, powerful, and stable selves, so that we can take on whatever comes our way with resilience and integrity.

Here are some of my favourite ways to look after your health, particularly at a time when we are looking for a fresh start, such as a New Year:

Building Resilient Health in Mind & Body

Tune Inwards:

I can’t say this enough. Listen to that inner voice, the inner guide that knows what works for you & what doesn’t, that understands when you need rest or to step back from something, and knows deeply when something’s not right. We have so many of our own answers (although many of us spend years searching for them) WITHIN, the work then is to figure out how to listen and interpret the signs & signals. Practice mindfulness, presence, deep breathing, meditation, yoga, and simply spending the time to listen.

Daily Gentle Detox:

Rather than launching on a restrictive detox plan this NY, consider implementing some daily gentle detox strategies that can be mainstays for your health consistently. Good quality water intake, leafy greens, cruciferous vegetables, sprouts (broccoli sprouts in particular), blue-green algae/spirulina/chlorella, a whole foods vitamin/mineral formula, and regular movement to encourage sweating, are all easy and effective ways to encourage those detoxification pathways to do good work and process excess toxins. If you’re looking for more guidance with your NY Detox, Join my January Detox Group!

Include More Plants:

I’ve been at this Nutrition thing for over a decade now and it seems no matter what angle you come at it, what book you read, what webinar you take, time and time again, the resounding research dictates that the best form of absorbable nutrients comes from plants. The more plants you can consume in your day to day diet, the more accessible nutrients the body will receive; the more accessible nutrients the body receives, the better able it is to function, the more support you will have for organ function, blood circulation, detoxification pathways, digestive function, brain function, mental health, less aches & pains, better sleep, and more energy. Include as many plants in the diet as possible, of all varieties, and as in season and organic, as possible. Bonus: they are delicious!

Exercise & Movement:

Never stop moving. Period. No matter whether or not you are limited due to injury or pain, there are so many varieties of movement that we can take advantage of to keep the body in motion, to work & strengthen the muscles, to aid with recovery, to attribute to agility & coordination, to encourage a positive mindset, and, perhaps the most important of all, to support mental health. Find something that makes you feel good, joyful, happy & strong, and do that. If going to the gym isn’t your thing, no problem, find something that is! Just MOVE regularly, daily, and aim to include both cardiovascular and strengthening exercise.

Mind Stress Levels:

Just as we’ve discussed staying present and tuned in above, keeping close tabs on your stress levels is one of the master keys to thriving health. As soon as our stress levels rise above what is manageable or what feels balanced, those heightened levels of stress hormones begin to affect the workings of everything else in the body: digestion, sleep, heart rate, fat storage & metabolism, mental health, energy levels, motivation, and greatly contribute to anxiety & depression. Pay attention to where the majority of your stress comes from and make assessments to keep those levels in check: notice when they are beginning to shift, notice triggers, notice your mood shifts and behaviours, implement stress reduction strategies to help cope (yoga, breathing, meditation, walks, time off, sleep), and take your stress levels seriously, as long-term stress is at the root cause of many (if not all) degenerative diseases.

Prioritize Passion:

It is passion in life that makes us feel alive, lit up, and motivates us to share our joy and our spirit. Keeping passion alive in your life is as important to your health as what you eat, how much you move, and how stressed you are. Don’t ever let your passionate side fall the wayside, it deserves to be front & centre in your life and will guide you towards being your best and most whole self. Trust me. If you have lost your passion, spend some time trying to find it again - retreats are great for this, workshops or creative classes, self-work classes or therapy can help, also meditation and/or time away from work. What I often ask my clients who struggle to find their passion is this: what lights you up and makes you feel joyful? what did you used to do that you don’t do anymore and wish you did? what do you watch others do that makes you feel as though you’d love to do that too? Be curious. Don’t ever discount your passionate self, you deserve passion, we all do.

If you’ve made it to the end, I hope you’ve found some inspiration here to take you into a New Year with more resilience and presence.
If you are looking for help with any of these topics, feel free to REACH OUT and find out more on how we can work together to get you feeling more resilient this NY!

Helping Your Teen Pack Their Own Lunch

I’m definitely guilty of doing more for my own teen than I should. It’s easier to pick up tossed socks and random clothing bits than it is to hound a teen about doing it themselves, so many times I do take that easier road, full disclosure.
As he grows and wants more independence and autonomy around the house and in his life, however, the responsibilities need to keep pace with the growth and we recognize how important this expansion is for overall confidence and development of self-worth.

As his house responsibilities increase, matched with his desire to make more of his own choices, we’ve noticed how he wants to make more of his own food, grab what he wants from the pantry, boil up some noodles after school, or jog down to the store to grab something there. My Nutritionist self weeps a little every time he reaches for a sour key or a cream soda (the natural ones at least!), but I recognize that what is more important than micro-managing his refined sugar intake, is to allow him some freedom to choose.

With all that in mind, we’ve decided it’s time for him to start packing his own lunch.

One less thing to do, yes! Although, this is certainly a skill we want to be sure they are doing well. I recognize that we are at a transition stage, where what my son is taught now, the habits he develops, the tools he is given, will stick with him long term, and I’m hell bent on seeing him thrive. I know that I have my work cut out for me though (perhaps some epic kitchen battles ahead?): with bubbling hormones and faced with the confusing desires of the adolescent brain, teens have a tendency towards refined foods and processed carbs that is difficult for them to understand. I am quite fully aware that given full rein to pack his own lunch, it might consist of a honey + jam sandwich, a pickle, and an enormous pile of chocolate chips 🤣

So, we’ve decided to work on this transition TOGETHER. As he learns about options, volume, good food combinations & rhythm for a solid day, I will slowly release the reins more and more until we are both feeling good about the lunch packing transfer.

I know many of you out there are at about the same stage with your teen and I see the need growing for more nutritional education directed specifically at this age group. And so I wanted to share my Mom tips AND Nutritional Guidance on helping you & your teen pack a decent, mood supportive, nutritionally dense, lunch that you call all feel good about.

Helping Your Teen Pack Their Own Lunch

1. Loosen the Reigns: The adolescent years are all about gaining more independence, being able to make decisions for themselves, and straying a little bit further from the safety net of home. Even small amounts of control that you can pass over to them, can make a big difference on how they move through this period of life. Give them some choices, be sure the kitchen is stocked, offer them some pointers (see below), and then back away and let them figure out how they want to pack lunch their way.

2. A Gradual Transition: When making change, people respond better and more sustainably with a gradual shift. Start by giving your teen 1 or 2 days per week to pack their lunch and you can cover the others. Once they’ve got the hang of it, you can transition fully. This way, they can continue to see how your lunches may vary or be similar and adjust how they are doing theirs, without you having to micromanage too much 😉

3. Non-Negotiable Veggies: This is one area that is non-negotiable in our house. There must be vegetables in his lunch every single day, no exceptions, and at least 2-3 good servings. It’s best to vary the vegetables and buy different options, to continuously rotate the nutrients. If the veggies come back home at the end of the day, they are to be consumed as an afterschool snack.

4. The 5 Checkmarks: A little checklist can go a long way with lunch packing. This helps your teen be sure to bring enough food and also keep the meal well-rounded. Here’s our checklist: ✔️a piece of fruit, ✔️a container of veggies, ✔️a main (containing a complex carb + protein - see below for ideas), ✔️a healthy treat (inspiration here), and ✔️an extra snack (seaweed, nuts, popcorn, chips + salsa, dried fruit).

5. Macronutrient Balance: Teaching kids about nutrition and how it works is equally as important as guiding them with what to eat. When our kids can understand the “whys” around making good food choices, it helps them make sense of eating. Including the 3 macronutrients at lunchtime, and at every meal, encourages blood sugar balance, less dips & spikes which helps stabilize mood, increase focus & concentration, and is better for overall health long-term. Explain to your kids about choosing good quality carbohydrates, protein, and fat, and encourage them to recognize these foods as they go into the lunch pack. The combination of all 3 Macronutrients (I call this the Magic 3) will help them sustain energy levels throughout the day while also teaching some basics around nutrition.

6. Replace the Sandwich: Lastly, straying away from relying on a sandwich every day is a great practice to get into. The typical meat + cheese sandwich not only hardly contains nutrients, but also encourages consumption of processed foods (bread, processed meat, cheese, pickles, etc.). Depending on the quality of foods you are using for a sandwich, more often than not, it is more health supportive to eat main meals that focus on whole foods and do not revolve around bread.
   Here are some of our favourite Main Meal Ideas to help you replace the sandwich:

Pasta Salad (we use sprouted GF Quinoa noodles)
Brown Rice Salad or Warm Rice Bowl with Veggies & Sauce
Quinoa Tabbouleh with Smoked Tofu
Leftover Dinner: Chile/Curry/Soup/Stew
Wrap/Burrito/Quesadilla
Homemade Sushi
Big Bowl Salad (roasted yams or beets, shredded veggies, lettuce, roasted nuts/seeds, beans/quinoa, homemade dressing)

Happy Lunch Packing Transition! I hope you’ve picked up a few tricks to help you move through these crazy, awesome teenage years in thriving health!
Put in the work now & see it pay off for a lifetime 🙌

More on Kids & Stabilizing Blood Sugar HERE

The Power of Cruciferous Vegetables

Oh the mighty Veggie Family of Crucifers how I love you so!

Also interchangeable with the term “Brassicas”, Cruciferous Vegetables have been gaining some much deserved attention in the last several years. Understandably. Not only are these beautiful vegetables dense and delicious, their benefits to health, in both the role of preventative nutrition AND in treatment of mild to severe illness, are NOT to be overlooked.

While the information made available, the studies, webinars, and classes, continues to change and evolve, some foods make it to the forefront time and time again, overlapping many topics and disease management regimes, and are a mainstay in all preventative & nutritional approaches to health.
Cruciferous Vegetables are definitely at the front line.

There is a long list of Crucifer family members, so don’t panic if you’re not a broccoli lover like me (but, really?!), there are many other beauties that you can turn to.

Cruciferous Vegetables

Arugula
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Chinese cabbage
Collard greens
Daikon radish
Horseradish
Kale
Kohlrabi
Mustard greens
Radish
Rutabaga
Shepherd's purse
Turnip
Watercress

Here’s what makes the Cruciferous Family so amazing:

✔️ They have an impressive nutrient profile: high in vitamin A carotenoids, vitamin C, folic acid, and vitamin K
✔️ Vitamin K is of particular interest, as it helps to regulate our inflammatory response, including chronic, excessive inflammatory responses that can increase our risk of certain cancers
✔️ Their antioxidant content work to counteract oxidative stress and protect against free radical formation, reducing risks for developing atherosclerosis, Cancer, and other degenerative diseases
✔️ They are LOADED with FIBER: One hundred calories' worth of cruciferous vegetables provides about 25-40% of your daily fiber requirement. Not only that, they contain PREBIOTIC fiber, responsible for feeding the healthy bacteria in our gut and supporting better digestive health
✔️ Crucifers contain a surprising amount of PROTEIN and ALA Omega- 3 Fats, both responsible for reducing inflammation
✔️ Cancer Protection: These powerhouse vegetables contain heavy amounts of PHYTONUTRIENTS, specifically, a family of phytonutrients called glucosinolates which can help protect the body from developing cancer by “turning on” genes that suppress tumors, slowing tumor growth, and stimulating self-destruction of cancer cells. And that’s not all!! Glucosinolates may stimulate enzymes that deactivate carcinogens and decrease cancer cells’ ability to divide and spread! 💪🏽
✔️ Disease Prevention: The Crucifer family contain a sulfur-rich compound called sulforaphane, a powerful phytochemical that helps to neutralize toxins, reduce inflammation, protect DNA, and slow tumor growth
✔️ Reduce Inflammation: incredibly high volumes of phytonutrients present in the Crucifers provides powerful anti-inflammatory benefits and serves to protect against all inflammation-related disease and illness

Pro-Tips for Crucifer Consumption:

TO EAT RAW: When consumed in raw form, it is most advantageous to consume freshly picked cruciferous vegetables. Fresh crucifers contain the most amount of enzyme activity, increasing our intake of those incredible glucosinolates. Raw cruciferous vegetables are more likely to be absorbed in the upper digestive tract, transported to the liver, and more readily distributed to the surrounding tissues. To best activate the protective and powerful enzymes, chop, crush, or chew the raw cruciferous vegetables well.

TO EAT COOKED: Best lightly steamed or stewed, cooked crucifers are more likely to pass through the upper digestive tract unabsorbed and continue into the lower digestive tract where they will be further metabolized by bacteria. This breakdown in the colon is where the action takes place that is associated with reduced colon cancer risk. To increase enzyme activity, chop raw cruciferous vegetables and let them sit for a few minutes on the counter before cooking. This process will allow the magical myrosinase enzymes to activate before cooking.

TO SPROUT: Broccoli sprouts contain somewhere around 20x the amount of sulforaphane compared to whole broccoli. So sprouting broccoli seeds is an incredible way to super boost your detoxification systems, your cancer protection, and increase the absorption of nutrients from these powerhouse seeds.

Convinced? 🥦 I SHOULD HOPE SO!
Now hop to it and fill your arms with Cruciferous Vegetables the next time you are out shopping! Better yet, get planting!
Need a little inspiration? Try this delightful Creamy Vegan Broccoli Soup, nurturing & comforting, this soup is PACKED with the super strength of Crucifers!!

References:
The George Mateljan Foundation, http://www.whfoods.com/genpage.php?tname=btnews&dbid=126
Agnit Brahma, https://uvitals.com/sulforaphane/

5 Ways to Rock Your Health this January

So 2020 dragged us all through the mud, it’s true. But as the numbers on the calendar roll over, so too shall our attitudes and outlooks moving forward into a New Year. There is so much that has been out of our control this past year, but we continuously forget that there is SO VERY MUCH that is still well within our control on a day to day, moment to moment basis.
Our attitude is NUMERO UNO!
Our health is right up there too.

Although I support the idea of a 30 day break from some of your unwanted habits around food and health, I am much more pro-long-term changes and permanent thriving health, than I am for a temporary break. And although I’ve put together a list of 5 awesome ways to kick your health into an upper gear for January, really, what I’d prefer to see is folks applying short-term goals and shifts towards long-term, life-improving health and overall greatness. Do keep that in mind as you read on 😉

I’m all about helping people find easy ways to improve their health and, thus, their lives. You won’t ever hear me say that there is one path to solve all health issues, because there isn’t. But there ARE simple, everyday things that ALL PEOPLE CAN DO to keep their bods functioning well, keep their minds clear and focused, help to stabilize mood, and decrease stress & anxiety.
Simple things.
We like those.

5 Ways to Rock Your Health this January

1. Drink a Smoothie a Day: We used to believe that if we just popped a multi-vitamin every day that we could ensure that our minimum requirements for vitamins & minerals would be met, regardless of what we put in our mouths. Most health practitioners have ditched this notion with the understanding that there is so little value to those horse pills and that the damage they may be doing to our kidneys, liver and GI tract, may far surpass any minute nutritional value we may or may not absorb. Nowadays, we give more credit to real food and real food products that can actually drive our nutritional intake into higher levels and help to meet some vitamin & mineral requirements more naturally. Introducing: THE SMOOTHIE! As long as you have a cup of blueberries, a half a banana, some nut butter and coconut milk in there, I swear, you can sneak all kinds of goodness into your morning smoothie and make it palatable, if not delicious! Find my favourite morning smoothie recipe here!

2. Ditch the Booze for Water: Listen, let’s be real here: it is difficult for your body to be healthy while regularly putting back 3 or 4 beers or a couple of glasses of wine per night. Alcohol has detrimental health effects, we all know this. Sure, a drink here or there is manageable, but any amount outside of occasionally is damaging to your liver, your heart, your digestive system, your cells, your blood, your brain, and your mental/emotional being. What would support all these functions instead? WATER! Good ol’ fashioned, clean (& super cheap!) WATER. If it’s been awhile since you’ve taken a step back from alcohol and given your body a break, now’s the perfect time. Drink water instead - 1-2 litres of water per day is a good goal, room temperature is best, add a squeeze of lemon, and let the body have a much needed rest.

3. High Intensity Exercise: If you want to shift your health into a higher gear, get to the sweating. High intensity exercise does not equal a million squats and pushups and pounding jumps that hurt aging knees, high intensity just means that your heart is pumping harder than at rest and you are working the body hard enough to be sweating. Cardiovascular exercise is definitely my favourite and one of the daily additions to my own health regime that helps me feel as though I am fighting degenerative disease every single day. It’s a New Year, so think about how to integrate some more challenging physical exercise to your life in a way that suits you! Even if your gym is closed, there are plenty of online platforms and outside options to keep you going! Hit it!

4. Go Plant Based: I know my face has now turned green from advocating for predominantly plant-based eating, but I just can’t promote it enough. Lighten the load on your organs, your cells & blood, AND the environment, and choose plants as much as possible to maximize your nutrient intake and fuel your cells in a cleaner, more disease preventing way. If you need inspiration, pop on over to my recipes section and take a browse, you will find plenty of plant-based enthusiasm & deliciousness there! Here are a few weeknight favourites to try!

5. Get to Bed: Yes YOU! Go to bed!! Those of you out there who undervalue your sleep are depriving your poor body of the rejuvenation & repair that it NEEDS in order to function properly. Going to bed earlier in the evenings and getting up at a reasonable hour in the morning supports working with the body’s natural biocircadian rhythm which supports the workings of ALL BODILY PROCESSES. Late nights often support negative habits and can contribute to depression and anxiety, as well as mood disorders. Try to climb into bed by 9pm at the latest, read a good novel or put on your favourite meditation recording, and go to sleep by 10pm, setting your alarm for 7am. Aim for a solid 9 hours per night, AT LEAST 5x/week. You work hard and are up against endless stress; the body, mind, heart, soul, needs time to rest, to mend & repair, and to rebuild in order to start again the next day. Let it.

In a busted up world where so many struggle to simply put one foot in front of the other, it is your responsibility to look after what you have: body, mind, heart, soul. Stay the course, keep the rhythm, be brave in a world that asks so much endless bravery of every one of us.
And Remember: We MUST show up for ourselves first, before we can ever begin to have an affect on the world around us. You got this!

REACH OUT if you want to work with me!

Managing the Covid-19 All Day SNACKATHON

I’m hearing this a lot lately: “I can’t stop eating!!”
And eating. And eating. And eating.

I know! We’re now home all day long, wandering in and out of the kitchen, looking for things to do, staring inside the fridge, digging around in the pantry, inevitably filling empty space with mindless activities like snacking. Sometimes it feels like all that’s happened with the day is food prep, cooking, eating, clean up, repeat.

Firstly: Don’t worry about it too much.
We are all under an enormous amount of stress right now. No matter how you are feeling it, dealing with it, and processing it, the world is in crisis and we live here, so we are, undeniably, affected. Every single one of us.
Naturally, we are going to start developing new habits and behaviours by way of simply doing our best to cope. Since eating is one of the most innate human behaviours, the sway towards food is completely normal and may even serve a positive purpose at this time: to nurture. Humans are meant to nurture with food, we are designed this way; food is a way to take care of ourselves & our loved ones. Certain foods can help us feel better, feel warm and loved and comfortable, and remind us of better, happier times. It’s ok, at appropriate times, to utilize the comforts of food to help us feel better.

Second: Tune inward & be more present.
The whole concept of: slow down & stay home is an amazing opportunity to tune inward; to think about things you didn’t have time to think about before; to reflect on your life, where you are at and where you would like to be; to assess your emotional & mental health, the affect of your work, the beauty & struggle of your relationships. It is also a wonderful time to tune inwards with your food relationship. If you are someone who has spent time in your life suffering through a disordered or dysfunctional relationship with food, this is the perfect time to relax into those thoughts & feelings and evaluate how you would like this relationship to look moving forward. For many, even a past struggle with food dysfunction will still rear its head every once in a while. Those are the greatest moments to learn from.

Snacking Tools For The Stay At Home Marathon

Slow Down: Always #1. Slowing down with your food, breathing, tuning in to your body, being present with your food, chewing, taking small breaks between bites, are all ways to calm & slow the eating process. Remove distractions like screens or work, sit down and give your food your full attention. Not only does this practice encourage proper digestion and relaxation of the nervous system, but it increases awareness & communication between your gut and your brain so that you will not miss your satiation signals - a good way to reduce tendencies towards over eating.

Always Put Your Snacks in a Bowl/on a Plate: Mindless eating is what’s at play once you start dipping your hand straight into that chip bag - you know what I’m talking about! Make it a priority to ALWAYS pour a small amount of your snack into a bowl or onto a plate so that you can clearly assess portion size and do not fall into the trap of over snacking. Take your bowl or plate to a different location, sit down, tune in, and be sure to put the chip bag/Oreo bag/cracker box away.

Focus on the Clock: Think about this for a minute: it is not actually beneficial for your body to be digesting food on the continuum, it needs rest and regular breaks. Ideally, there is 2-3 hours between eating times to give your hard working GI tract a chance to recover. We don’t all need to go so far as to put up an eating schedule, but just pay attention to the clock and assess whether it’s time for more food (are you actually hungry?), or could you wait until the next meal time. Also, the body digests food best during the hours of 10am and 2pm, when the sun is at its highest in the sky, a concept that works with the body’s natural Bio-circadian rhythm. Think about consuming the highest intake of your day’s calories during these hours, easing the load in the evenings and first thing in the morning, to maximize your metabolic function.

Make Good Food Choices: If you don’t buy the crappy chips, you won’t eat the crappy chips, and since you can’t just go running out to the store whenever you feel like it, this is a great time to NOT BUY THE CRAPPY CHIPS! Go for whole food choices, reduce as much processed options as you can, make your own hummous & dips, try making your own crackers, or just go simple with cut up fruit or veggies and a handful of nuts.

Choose Quality over Quantity: A good rule of thumb when it comes to food in general, assess the food quality of your choices when you are making your list, deciding on meals, and shopping. What kind of nutrients will you received from processed crackers or packaged granola, and can you do better? This is not about choosing more expensive products with all the health claim packaging, but rather, choosing real food options. Remember, the body knows how to break down & digest real food, it is designed for this. When we start putting processed food, chemical additives & preservatives, GMO foods, dyes, and hydrogenated oils in there, the body doesn’t quite know what to do with those, so it stores them as fat or packs them away in the liver or in other organs, creating the potential for a whole list of problematic issues.

Drink Herbal Tea: The next time you find yourself rummaging around in your kitchen, ask yourself this: am I actually hungry right now? If the answer is no, try an herbal tea instead. Herbal tea has a magical way of satisfying the yearning for something to taste and put in your mouth and in to your belly, without the unnecessary calories. Most herbal teas also have a beautiful nurturing quality for the mind and calming qualities for the nervous system. Try: chamomile, lemon balm, licorice, rose hips, ginger, or peppermint.

Real Food Snack Ideas:

Fresh Fruit
Frozen Berries + Coconut Yogourt/Kefir
Apple Pieces + Almond Butter (2Tbsp)
Hummous + Carrot Sticks + Homemade Crackers
Steamed Green Beans or Edamame Beans + Salt
Homemade Guacamole + Homemade Crackers or Tortilla Chips
Hippie Trail Cookies
Energy Balls
Popcorn
Smoothie (A great afternoon pick-me-up!)
Banana Ice Cream (Frozen bananas, pureed)
Real Food Muffins
Homemade Nut, Seed, & Dried Fruit Mix (1/3 cup)
Chia Pudding + Frozen Berries + Granola
Seed Dip + Homemade Crackers

For the Late Night Munchers, here are a few good food choices for you 😊

Remember: choose real, whole foods as much as possible.
Go slow. Tune inwards. Enjoy. Relax. Breathe.

COVID-19 SPECIAL PRICING

DUE TO THESE UNSETTLING & UNPREDICTABLE TIMES, I AM OFFERING SLIDING SCALE PRICING & MINI-SESSIONS TO ENHANCE ACCESSIBILITY & AFFORDABILITY.

INITIAL CONSULT 1.5hr: (Regular Price $120) is now a SLIDING SCALE: $90 - $120

FOLLOW UP CONSULTS 1hr (only available AFTER Initial Consult): (Regular Price $90) are now a SLIDING SCALE: $65-$90

1/2 HOUR MINI SESSIONS (only available AFTER Initial Consult): Special COVID-19 Offer $45 - $60

Learn more about my Consulting Style Here

Contact Me to Book A Session Together!