In today’s episode, Dr. Toni talks with psychologist and founder of SheWorth, Kimberly Mueller, about her personal experience with COVID-19 symptoms, testing positive and recovering from COVID-19. Kim was one of the first people who tested positive and recovered in the province of Alberta where she lives.
In this episode, we cover
What symptoms of COVID-19 Kim experienced: body aches, fever, mild shortness of breath, fatigue, headache, mild sore throat, complete loss of taste and smell
How she processed the shock of testing positive
Dealing with being sick and talking about COVID-19 with her young kids
The thought process behind deciding who and when to tell about testing positive
How to see the COVID-19 pandemic as an opportunity
The ways that different age groups and personality types respond and behave to recommendations for self-isolation and distancing
How to measure the Big 5 personality traits to determine the different personality types of you and your family members
Openness to Experience
Conscientiousness
Extroversion vs. Introversion
Agreeableness vs. Disagreeableness
Neuroticism
Powerful Mama Advice:
Be mindful of your intake of media. Don’t watch the news constantly. Put a daily time limit on what you watch or read about COVID-19.
Focus on what you can control – even if it’s just taking a shower or getting outside for a few minutes.
Set aside some worry time each day, then shift your mindset with thought stopping, engaging with friends or family, or pursuing a hobby or other activity.
Dr. Toni can’t live without her favourite music/emotional support video on YouTube by Canadian musicians Walk Off The Earth (Mash up of Beatles songs) that Frankie lets her play over and over.
Thank you for joining us today!
Have any comments, suggestions or burning questions? Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5 star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
In today’s episode, Dr. Lisa talks with Elizabeth Verwey, entrepreneur and founder of Office Mentors and Mountain of Ideas about how to keep your kids entertained at home, in the car or on public transit and other public spaces without technology. They also discuss how to make meaningful connections virtually, when you can’t physically be with family members or friends.
In this episode, we discuss:
“Seize the Moment” parenting to keep your kids engaged during little moments during the day, like in the line up at a grocery store
Fun and easy games to play at home and outside of the home
How to handle being criticized for your parenting and remember “when you spot it, you got it”
A quick and easy way to meal plan and grocery shop on the go without thinking
How to keep your kids busy when you’re on a conference call or working from home
Have any comments, suggestions or burning questions? Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5 star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
Disclaimer: The information in this podcast is for educational and entertainment purposes only. It is not meant to substitute professional medical advice. Always with consult your licensed health care provider before making any health changes or taking any supplements or herbs.
In today’s episode, Dr. Lisa and Dr. Toni talk about: what we are doing to stay physically and emotionally healthy during the current global pandemic, some tips on how to work through anxiety and fear, and how to talk to your kids about the coronavirus/COVID-19.
How are we handling things right now:
Following health recommendations for our region – washing hands, not touching face, social distancing, working from home, teaching online
Getting help for a good quality sleep with meditation, magnesium, melatonin, L-theanine
Struggling to keep a daily routine
How we are supporting our immune function in general:
Using general immune-support nutrients and herbs for ourselves and our kids, including vitamin C, vitamin D3 with K2, vitamin A, zinc, elderberry, echinacea, probiotics, astragalus, garlic etc..
Enjoying smoothies with berries and a superfood greens mix, ginger tea with honey, bone broth, fresh lemon juice, and lots of fruits and veggies in general
Working to keep sugar intake low
How to Work Through Anxiety and Fear:
Sit with it, write it down, release or put aside for now
Connect with friends and family – tend and befriend, in person as appropriate, by phone or online
Find like-minded groups for connection and support online – like the Get Superpowered Facebook Group where you can join Renee Jain of GoZen and Dr. Shefali for daily practices to help kids, teens, and grown-ups transform stress into courage, confidence, and resilience
Move your body – dance, get outside
Seek online therapy with health care professionals
Limit media exposure – set times for going online and watching the news, consider a time limit
Seek out humour and comedy for laughter
Start day off without news or social media, don’t end your day with news or social media
Reframe – gratitude practice, ask where is the opportunity in this?
Daily acts of kindness or connection #kindemic #randomactsofkindness
How to Talk to Your Kids about Coronavirus
Process your own fears first
Find out what they have heard or know
Don’t dismiss your child’s fears
Talk at an age-appropriate level
Emphasize good hygiene practices – don’t share drinks or food, don’t pick nose or touch face and eyes, wash hands, cough into their sleeves/arms
Reframe the changes as positive opportunities if possible
Here are some articles for tips on how to talk to your kids about the novel coronavirus:
Mama Must Have: Dr. Lisa recommends an activity like this 12-in-1 Disney puzzle to keep the kids entertained
Thank you for joining us today!
Have any comments, suggestions or burning questions? Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5 star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
In today’s episode, Dr. Lisa talks with process improvement consultant (and mom of almost 3) Nicole North of Whiteboard Consulting about how process improvement makes your life easier and reduces mom stress – from getting your kids to bed at night and out of the house in the morning to keep track of all of the important and mundane things that are stuck in your head.
In this episode, we cover:
How Nicole made going to bed fun for her step-daughter
The importance of off-loading mom burden and increase your kid’s responsibility
How creating checklists makes routines like getting out of the house with your kids in the morning way less of a nightmare
The wonders of bullet journaling for creating the world’s best to-do list to keep track of your grocery list, your daily health habits, appointments, personal goals, meeting notes, and everything else in your life
How bullet journaling reduces your mental workload and stress level as a busy mama
The difference between using a computer or phone versus using a paper journal
How to maximize your kid’s naptime and not waste your time on email
The benefits of practicing digital minimalism on your stress level and sleep quality
Today’s Mama Must Haves:
Dr. Lisa loves her Costco membership for stocking up on toilet paper, organic produce and healthy food staples like chia and hemp seed.
Here is the link to Nicole and Ruth’s podcast “At The Whiteboard”
Hereis Nicole’s blog post on “How I Used a Process Map to Make a Kid Go To Bed”.
FREE online courses from Whiteboard Consulting:
Here is Nicole and Ruth’s free online course: “Show Your Inbox Who is Boss”.
Hereis Nicole and Ruth’s free online course: “Bullet Journaling: The Ultimate Organizational Hack”
Thank you for joining us today!
Have any comments, suggestions or burning questions? Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5 star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
In today’s episode, Dr. Lisa and Dr. Toni talk about how nutrition is crucial for having a healthy, balanced hormones.
As perimenopausal mamas, it can be tough to eat healthy when life is busy. Preparation can be key, especially to help make it easier at the end of the day after working and running around picking up kids from school or daycare.
Quick tips for food prep:
Pick a day on the weekend to do quick meal prep for the week, make a grocery list and get your groceries for the week
Keep frozen veggies on hand to roast, steam or saute as an option for quick nutrient boost to meals
What does a healthy, balanced diet look like? Macronutrients found in food include:
Protein – animal and plant based
Fats – animal and plant based, unsaturated and saturated (avoiding trans fats!)
Carbohydrates – simple and complex including fibre
There is no one size fits all when it comes to a healthy diet! There is no one master diet that is the right way to eat for everyone and your nutritional needs can change depending on the stage of life you are in.
While a healthy diet can vary from person to person, there are some nutrition guidelines to consider:
Aim for covering half your plate in vegetables, especially colourful veggies and leafy greens
Eat more Brassica family veggies to support estrogen detoxification, including broccoli, cauliflower, cabbage, Brussels sprouts and kale
Cover a quarter of your plate with healthy sources of protein like wild caught fish, organic chicken, grass fed beef, beans and legumes
Complex carbohydrates like whole grains or starchy vegetables like sweet potatoes, squash and beets can cover the remaining quarter of your plate
Add healthy fats like avocado, coconut and olive oil, ghee, nuts and seeds like almonds and walnuts
Start your kids early with healthy eating to avoid having to make more than one meal – see Episode 5 with Amanda Beatty for more tips!
Remember that your portion control and balance of carbs in your meals will most likely be different than your kids! Your kids may need more simple carbs in the form of fruit and grains.
Read the label when you’re picking out processed foods and looking for healthy snacks. A snack may say gluten free or natural, but can still have a whole lot of added sugar in it in the form of evaporated cane juice, sucrose, glucose, fructose or other words that end with “ose”.
Are you eating enough protein?
Protein is important for hormone balance for a number of reasons:
Acts as essential building block for hormones and enzymes
Supports muscle mass, which is metabolically active tissue that burns more calories!
Has higher thermic effect of food, which means that your body will burn more calories when digesting and processing food with higher levels of protein
Make sure you have a breakfast that contains protein with:
Eggs in scrambled, omelette, frittata or hard boiled form
Quinoa porridge with seeds like hemp and ground flax
Chia seed pudding
Smoothie with nut butter, protein powder
Adding in an extra scoop of collagen or protein powder to any of the above
Other goals to use your food as medicine can include:
Balance your blood sugar to prevent energy dips, insulin release and fat storage
Stay more full and satisfied with protein, healthy fats, complex carbohydrates and fibre
Get a mood boost with complex carbohydrates and tryptophan-containing foods like chia and sesame seeds
Avoid inflammatory foods like processed sugar and find out if your body is not happy with other normally healthy foods
Common food sensitivities can include dairy, gluten, corn, soy, eggs and even almonds!
Avoid drinking too much water with your meals so that you’re not diluting your stomach acid which can impact your ability to digest and absorb your food properly
Today’s Mama Must Have:
Dr. Toni believes that every mama needs a go-to healthy snack to fuel yourself and your kids and her go-to snack is her hemp protein power balls. Here’s her recipe:
Dr. Toni’s Hemp Protein Power Balls:
½ cup hemp protein powder (from Manitoba Harvest)
1 tbsp organic cocoa powder (from Camino Cuisine or Rodelle)
½ cup sunflower seed butter (from Nuts to You, or use almond/pumpkin seed butter)
½ tbsp hemp seed oil (from Manitoba Harvest, or use MCT/flaxseed oil)
Optional:
Coconut flakes
Ground flaxseed
Dried cranberries (sweetened with apple juice from Patience)
Mix dried ingredients in a large mixing bowl, then add wet ingredients. Consider adding more oil if using optional ingredients. Roll into bite sized balls and store in the refrigerator.
Thank you for joining us today!
Have any comments, suggestions or burning questions? Email us or connect with us on Facebook and Instagram. We’d love you to subscribe, leave us a review and a 5 star rating if you enjoyed this episode.
Please tell your perimenopausal mama friends about us, too!
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