Dr. Lisa chose to re-release this episode since the new year is a time when many people embark on a detox or a healthier start. In this episode, Dr. Lisa talks with Certified Holistic Nutritionist (and best-selling author!) Joy McCarthy about: which foods to eat to support detox; how to “green” your body care products; ways to amp up your salads with powerhouse foods; and how to sneak more vegetables into your child’s diet.
Joy McCarthy is the bestselling author of: Joyous Health, The Joyous Cookbook and Joyous Detox, which was a World Gourmand Cookbook Award recipient. She is also the co-host of the Joyous Health Podcast.
In this episode, we cover:
How a food-based 10-day detox can be the easiest way to get started
The benefits of focusing on what you can eat instead of what you can’t eat
Sources of different chemicals that you may be exposed to throughout the day (and it may shock you!)
The benefits of doing a beauty detox, starting with the products that spend a lot of time on your skin, like your moisturizer and foundation
Dr. Toni chose this episode to re-release since we could all use some support during the holidays and the pandemic. Dr. Toni talks with youth and family psychologist and author Tasha Belix about how to support your kids through these challenging times and have tough conversations about mental health, the pandemic, suicide, violence and racism. We will be back the first week of January 2021 with new episodes. Happy Holidays, everyone!
Tasha is the mom of 3 girls and a registered psychologist with over 20 years of advanced training in affective neuroscience, trauma-informed care, eye movement desensitization and reprocessing (EMDR) and emotion-focused family therapy. She is also the co-host of Raising Strong Kids Through Divorce podcast, author of What Do You Do With A Feeling? and founder of B’tween Girls program that builds essential relationship skills, confidence and emotional regulation in girls grade 4-9 through skills based therapy. She has spoken at Lionheart Foundation for girls with anxiety-based issues and Fast and Female Summit for young girls in sports.
In this episode, we cover:
The different coping mechanisms that both you and your kids might automatically adopt when the structure around your life changes
How stressful, challenging times can affect your kids’ behaviour including things like sleep and toilet training
The importance of normalizing and speaking about how you feel all emotions including grief, sadness and anger
How always pushing happiness and striving for high level performance on your kids has a cost
Which hard questions you can ask your kids to learn more about their inner world, giving them an opportunity to share any pain that they are feeling
How having a conversation about suicidal thoughts will not plant a seed in your kid if it’s not already there
The first place you can go when you are concerned about your kids’ mental health (hint: it’s your family doctor)
Tasha’s mental health recipe for everyone each day to take care of your:
Head – mindful activity like playing in a sandbox, sitting on your yoga mat, writing a poem, listening to music, looking out at nature
Heart – connecting to another human being in real life with eye contact and voice (not texting!), even if it’s only with the barista at Starbucks
Body – moving to sweat and release your stress hormone cortisol and feel good endorphins
How to know if you and your kids are super-feelers
The importance of moving your feelings through your body and looking for silver linings to step through depression and feel more happy
Using the pandemic as an opportunity to have conversations with your kids (with curiosity and love) around what they know, think and feel about what is going on in the world around the pandemic, racism and police brutality, as well as what it may feel like to be “the other”
Tasha Belix to connect with Tasha and find more resources for your kids’ mental health
Dr. Toni recommends having a family doctor that you can connect with, share your struggles honestly and provide information on mental health resources in your area.
Tasha recommends taking some time for yourself so you can step back from your care-taking role as a parent or at work and give yourself a daily dose of care for yourself and your soul. It’s necessary, and not selfish. It could look like going for a walk by yourself, getting back to a place of worship or even simply reflecting on 3 good things that happened before your head hits the pillow at the end of the day. She provides Facebook Live videos for more self-care tips.
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In today’s episode, Dr. Lisa and Dr. Toni talk about what to do if your yoga pants are getting snugg and you have a “spare tire” around your waist. With the pandemic in full swing and the holidays coming, we share our tips and tricks on how to acheive and maintain a healthy weight.
Have you been:
Snacking on sweets or junk food?
Indulging in more alcohol?
Relying on leggings or stretchy pants?
Having more mood swings and energy dips?
Tips for shifting your metabolism, eating habits and weight:
Chew slowly and pay attention to what’s happening in your body
Eat without distractions, ideally with other people in your household
Put down your fork in between bites
Taste and enjoy what you are eating
Eat until you are 80% full
Prevent overeating and eat less calories
Avoid drinking your calories
Eliminate or reduce extra drinks like egg nog, hot chocolate, Starbucks
No BLTs: bites, licks, tastes, sips
Limit snacks and avoid grazing while you’re at home
Eating frequently can raise your blood sugar and insulin too frequently
Aim for 3 meals with at least 3 hour window between your meals
Avoid low fat foods
Try intermittent fasting or time restricted eating
Be ok with being hungry
Start with 12 hour fast overnight and consider increasing to 14-16 hours
Avoid if pregnant, breastfeeding or have low adrenal function
Reduce your sugar and simple carb intake
Or can you start with total elimination of sugar?
Ask yourself if you are really hungry
Are you bored? Sad? Happy?
Had a hard day?
Want to reward yourself?
Avoid nighttime eating
Avoid watching TV to prevent mindless eating
Brush teeth and floss
Drink tea instead (though not too much to prevent interrupted sleep)
Support sleep and sleep hygiene
Shut off screens at least 1 hour before bed
Research shows impact of blue light for 3 hours
Use low level of light in evening
Try blue light blockers
Consider red light night lights
Have a hot bath or shower before bed
Sleep in a cool room to prevent overheating (see Episode 32 on Hot Flashes for more info and tips)
Strategies to reduce stress hormones:
Journaling, meditation or just sit quietly, even if it’s only for 2 minutes
Move your body with low intensity activity
Yoga, tai chi, qi gong, walking, hiking, running, dancing, sports
Watch for increased appetite due to increased exercise (don’t overdo it!)
Consider supplementing with adaptogenic and relaxing herbs like skullcap, shatavari, holy basil, lavender, L-theanine
Support your thyroid health:
Impacted by stress
Check with blood work – full thyroid panel (TSH, free T4, free T3), in addition to blood sugar testing
Listen to Episode 42 to learn more about thyroid issues and what to do about them.
Pick one strategy to start with and add on as you can.
Do the best you can right now!
Today’s Mama Must Have:
Dr. Toni is craving more connection with family and is feeling so grateful for her cousins setting up her grandma with an iPad and email address so they can FaceTime. Holidays are going to be different this year, but technology can help.
Dr. Lisa loves her coconut tortilla recipe for a sugar free snack with coconut or peanut butter.
In today’s episode, Dr. Lisa dives deep with Master Results Coach, Larisa Makuch, about stepping back and looking at how you show up in your life. They discuss actionable ways to live an intentional and joyful life, even during the pandemic. Listen in to: discover ways to foster a positive mindset and gratitude; learn how to be responsive and not reactionary to situations that arise (and to your kids!) and simple ways to live a purpose-filled life.
As a sought-after speaker, educator and author with decades of experience, Larisa is an energetic up level specialist who helps women make an impact in their world and create a powerful, purposeful plan to get there. In addition to being a Masters Results Coach, Larisa holds designations as a Master of Time Line Therapy, a Trainer of Neuro-Linguistic Programming, and the head of the Neuro-Linguistic Programming Institute.
In this conversation, we cover:
The importance of focusing on what’s good, even if it’s just starting with one small moment after you’ve started your day on the wrong foot
What it means to develop your mindset
How you can be more responsive instead of reactionary in challenging situations with your kids at home
What you can do to live a purpose-filled and joyful life as a busy mom
The importance of finding time to being in quiet by yourself, even if it’s only for 5 minutes, to develop a positive mindset and increase your energy
In today’s episode, Dr. Lisa and Dr. Toni are answering listener questions on how to: get a good night’s sleep in perimenopause; reduce irritability (and stop snapping at your partner or kids!); deal with headaches/migraines; manage reflux and bloating (from overindulging) and help your little ones sleep better.
What can you do to get a better sleep, especially if you’re experiencing hot flashes and night sweats?
Pay attention to triggers eg. alcohol intake, eating too close to bedtime, certain foods like garlic and spicy foods
Support your liver function with antioxidants
Cruciferous veggies like cauliflower, broccoli, cabbage, kale
Supplements like N-acetyl cysteine, green tea extract, alpha lipoic acid, resveratrol
Support proper hormone balance and estrogen detoxification
Foods providing phytoestrogens and fibre like ground flaxseed
What can you do to manage mood swings and irritability, especially with extra stress, uncertainty and changes around the pandemic?
Get stuff out of your head
Talking to friends, family or professional counselor
Journaling, such as gratitude journal or bullet journaling – see Episode 11
Get the best sleep possible
Address your liver function and hormone balance if mood swings and emotions are flaring a week or so before your period
Get out of the house and take time for yourself
Consider adaptogenic herbs to increase your resilience and reduce the physical and emotional impact of stress, such as ashwagandha, rhodiola, siberian ginseng/eleuthro, holy basil, schisandra, shatavari
What can I do about my frequent headaches and migraines?