This episode is an oldie but goodie. It was previously released on Mar 5 2020 (pre-pandemic!) but the nutritional information is timeless. Listen in to discover how to: eat healthy with minimal preparation and time; what foods should be on your plate; which foods may wreak havoc on your hormones; and how to eat to balance blood sugar levels, energy and 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!
In this episode, Dr. Lisa chats with holistic nutritionist, Rebecca Oliver, about how to: set up a system to ensure your kids are in tune with their nutritional needs; make meal-time fun and stress-free; and, to get those picky eaters to want to try new foods. Rebecca explains: why using bribery, pressure, and distraction doesn’t work in the long-term and how: the division of responsibility, the words you are choosing and exposure are all effective strategies to get your little ones to have more variety in their diet.
Rebecca Oliver is a mama of two and a kids yoga instructor, as well as founder of the Picky Eater Solution program. She provides an online virtual coaching course that helps to guide parents and caregivers to transform their fussy eaters to adventurous eaters without using the common tricks and gimmicks like pressure, bribing or distractions. Most importantly, she helps families create a healthy foundation for a positive relationship with food. She believes that there is a way to teach children how to like new foods and that with proper exposure and the right environment, children will thrive!
In this episode, we cover:
How parents get stuck without the tools and resources to guide their kids through picky eater behaviour
Common strategies that you might use to get your kids to eat, such as
Pressure to eat another bite
Bribing
Distracting with a screen
Sneaking vegetables in food
How common tactics can cause stress in parents and can set your kids up with an unhealthy relationship with food
The importance of getting your kids relaxed and comfortable with eating and trying new foods
The division of responsibility for your meal times
Parent: what, when, where
Child: how much and to eat or not
How to take the cookie off the pedestal
The importance of language, exposure and presenting new food with different sized spoons for your kids to serve themselves
How to get your kids involved in making healthy snacks
Quick healthy breakfast ideas your kids will love
The importance of letting go of expectations and using family meal time as a learning opportunity for your kids
The keys to having a battle free meal time
Learn the triggers to your kids’ resistance to food
Create excitement and giving your kids choices around meal time
Create a routine around meal time to make new the new norm
To learn more, you can register for the Picky Eater Masterclass. In this 40 minute training, you can discover the 3-step system that turns picky eaters into adventurous eaters without pressure, bribing or distractions. Register here: https://www.pickyeatersolution.com/registration
Rebecca uses the herb ashwagandha regularly for coping with stress and her overall well-being.
Dr. Lisa is a big fan of summer smoothies with frozen cauliflower, collagen and macadamia milk.
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is August 31. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in Fall 2021: get on the waitlist: wildcollectivetoronto.com
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!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode, Dr. Lisa and Dr. Toni discuss what you need to know about magnesium. Magnesium is one of our favourite nutritional supplements because of its role in hormone balance, aging and mood. Are you experiencing symptoms of low magnesium? Find out why you might need to have more magnesium in your life!
Why is magnesium so important?
Involved in over 300 enzymatic reactions in your body
Found in your bones, cardiovascular system, nervous system and in every cell in your body – less than 1% of magnesium in your body found in your blood
Acts as a natural muscle relaxant
Calms your nervous system
Plays an important role for your energy production
Influences GABA for relaxation and melatonin for sleep
Influences your love and bonding hormone oxytocin
Supports your liver detoxification pathways to promote breakdown and elimination of excess estrogen, which is linked with breast tenderness, fibroids, heavy periods, endometriosis symptoms (see Episode 21 for more info)
Important for your thyroid function – research links magnesium levels with thyroid health (see Episode 42 for more info)
Low magnesium levels are linked with high oxidative stress and low grade inflammation associated with signs of aging like cognitive decline, wrinkles, etc.
Important modulator of your receptors in the brain like NMDA receptors which are involved in memory function and depression
Can protect you against calcium deposits in your soft tissue like calcium oxalate kidney stones or calcifications in your arteries
Supports your utilization of vitamin D
Helps insulin work to control your blood sugar
What are symptoms of low magnesium?
Low energy
Low mood, anxiety, panic (see Episode 81 for more info)
Muscle aches and pains
Menstrual cramps, PMS, hormonal imbalances (see Episode 21 for more info)
Blood sugar imbalances (see Episode 45 for more info)
You are more at risk for magnesium insufficiency if you experience:
Gastrointestinal diseases like Crohn’s, Celiac, etc.
Type 2 diabetes
Alcohol dependence or alcoholism
Reduced magnesium absorption and increased excretion as we age (oops, that’s everyone!)
Your levels of magnesium are depleted by:
Sugar – 1 molecule of sugar uses 30-40 molecules of magnesium
Insulin resistance
Medications like:
Proton pump inhibitors (PPIs), antacids
Birth Control Pill
Diuretics
Antibiotics
Stress
Low stomach acid – can’t absorb minerals
Caffeine, alcohol due to their diuretic effect
Severe magnesium deficiency is called hypomagnesemia, resulting in anorexia, nausea, vomiting, lethargy, weakness, personality change, tetany (eg. hyperreflexia), tremor and muscle fasciculations.
Laboratory Testing to Consider to Measure Magnesium:
RBC (red blood cell) magnesium
How can you get more magnesium in?
Foods
Pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, edamame
Dark chocolate – 70% or higher
Leafy green vegetables
Avocado, bananas
Epsom salts bath – magnesium sulfate
1-2 cups in bath and soak for at least 20 minutes for absorption of magnesium through your skin
Topical gels, lotions, sprays
Liquid, capsules, powder
Intravenous (IV) nutrient therapy – bypasses digestive system
How do you know if you’re getting too much magnesium?
Loose stools/diarrhea
Watch blood pressure if taking blood pressure medication, could help to reduce dose of medication
very large doses of magnesium-containing laxatives and antacids (typically providing more than 5,000 mg/day magnesium) have been associated with magnesium toxicity
Tolerable Upper Intake Levels for Supplemental Magnesium:
Source: Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies
Age Male Female Pregnant Lactating
Birth to 12 months None established
1–3 years 65 mg 65 mg
4–8 years 110 mg 110 mg
9–18 years 350 mg 350 mg 350 mg 350 mg
19+ years 350 mg 350 mg 350 mg 350 mg
What are the different types of magnesium?
Chloride and Sulfate – often used in intravenous (IV) solutions
Oxide – 90% not absorbed, used as a laxative in small amounts
Form of magnesium most commonly reported to cause diarrhea, along with magnesium carbonate, chloride and gluconate
Citrate – often used for migraines, PMS, constipation – gentle osmotic laxative – often dosed up to 600mg per day
Malate – shown to be more bioavailable than oxide, sulfate and citrate in rats
Studies show reduced pain and tenderness in patients with fibromyalgia with oral supplementation for 8 weeks and 6 months
Bisglycinate/glycinate – elemental magnesium chelated to amino acid glycine
Allows for larger amounts to be absorbed more quickly and retained by your body
Shown to reduce pain from menstrual cramps and leg cramps in pregnant women
Can be more relaxing, often recommended before bed
L-threonate – Magtein: patented form of magnesium developed by scientists from MIT & Stanford U with metabolite of vitamin C
developed and clinically proven to pass through the blood-brain barrier versus other forms of magnesium
People with Alzheimer’s and Parkinson’s disease have lower levels of magnesium in cerebrospinal fluid
evaluated in a series of cognitive tests for executive function, attention, working and episodic memory and episodic memory, with significant improvement at 6 and 12 weeks
shown to reduce the effects of aging by 9 years
increases the synaptic density, which can decline with aging
has shown improvement in brain circulation and cognitive testing in a small sample of people taking the supplement for 12 weeks
more research currently for treating chemotherapy-induced memory deficits and cognitive impairment, anxiety, sleep, mood and other conditions of again
Today’s Mama Must-Have:
Dr. Lisa loves her Hella Hydrating Serum from Joyous Health with rosehip oil and hyaluronic acid, as well as her favourite brands of dark chocolate – Zazubean 80% or Giddy Yoyo.
Dr. Toni is a big fan of Epsom gel, as well as using her neti pot with saline and xylitol for reducing extra irritation from wildfire smoke.
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening Aug 31st. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in Fall 2021: get on the waitlist: wildcollectivetoronto.com
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!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In today’s episode, Dr. Lisa welcomes back Psychotherapist and Relationship Expert Allison Villa to discuss how The 4 Relationship Seasons™ can be used to keep your romantic bond strong during challenging times. Whether you’re coasting or just coping in your relationship with partner, Allison’s tips are simple yet powerful.
“How you love each other today, will live on through your kids, and in generations to come.” – Allison Villa
Allison Villa is the creator of The 4 Relationship Seasons™, facilitator for the Couple’s Sandbox online membership and host of theCouplehood podcast. She specializes in keeping couples’ thriving throughout parenthood. As a wife and mother, she understands how raising a family affects the romantic relationship and the challenges that modern parents face. With Allison’svirtual therapy practice, and online offerings, this keepin-it-real-mama combines her personal and professional experience to teach busy couples to live with intention & to use simple time-efficient strategies to connect with each other. Allison has been featured on numerous podcasts, blogs, and media outlets, including Breakfast Television & CBC.
Check out Dr. Lisa’s previous conversation with Allison on Episode 17: Keeping Your Relationship Strong – In Conversation with Allison Villa.
In this episode, we cover:
How the pandemic can magnify patterns in your relationship, both positive and negative
The importance of normalizing that you can have rocky moments in your relationship, go through challenging times and still be in love – no shame or blame needed!
How the 4 Relationship Seasons™ are like the weather and seasons of the year
Coping – when an external factor takes up the majority of your time and energy, eg. having a baby, starting a new job, loss of family member, pandemic, moving or renovation
Express how you feel
Ask for what you need
Don’t assume – be curious about your partner
Carve out 5 minutes a day to check in with your partner during a high energy time in your day – keep talking!
Recognize that it’s less about the doing and more about being and acknowledging
Coasting – when you have come out the the Coping season and reintegrate as a couple, a bit of a danger zone if you’re not putting the time and energy into your relationship eg. empty nest syndrome
Carve out 5 minutes a day to check in with your partner – no talking about work, kids or the house!
Support each other’s self-care time
Connected – when schedule for self-care is set and you are getting clear on your family and relationship vision
Dream big!
Ask:
What is your community?
What are your values?
Do you want to travel?
What is your spiritual vision?
Could you do things a different way?
Confident – when you know what vision you are working towards
Be more curious about your intimacy vision – intellectual, spiritual, emotional, physical, sexual
The importance of being aware how your childhood experience can impact your ability to be uncomfortable and not rush in to fix things
The importance of a good night’s sleep for emotional regulation
How having your own life allows your kids to realize that your happiness doesn’t solely rely on them and their behaviour
The importance of day dates
The epigenetic impact of your romantic relationship with your partner on your children – how we love each other lives on genetically in our kids
Join her VIP community to get free relationship tools and weekly inspiration at: www.allisonvilla.com
Today’s Mama Must-Have:
Dr. Lisa is a big fan of booking time off on Friday afternoon for time with Pete and checking out online concerts using the app Bands in Town.
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is happening soon. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in Fall 2021: get on the waitlist: wildcollectivetoronto.com
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!
Stay safe and healthy everyone!
Disclaimer: The information provided in this presentation is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
In this episode, Dr. Lisa and Dr. Toni discuss anxiety in perimenopausal moms and reasons why more and more women are suffering during the pandemic. Discover: triggers of and aggravating factors for anxiety and learn about effective natural approaches to treatment so you don’t have to suffer.
Did you know?
A research study that followed 3000 Canadian moms over 12 years showed that symptoms of anxiety and depression almost doubled between May and July of 2020 compared to levels between 2017 and 2019.
Another study on the impacts of COVID-19 on Canadians reported that 24% of people rated their mental health as fair or poor compared to 8% in 2018. 88% of participants experienced at least 1 symptom of anxiety in the 2 weeks prior, with 71% feeling nervous, anxious or on edge, 69% becoming easily annoyed or irritable and 64% having trouble relaxing.
What is anxiety?
Anxiety refers to anticipation of a future concern and is more associated with muscle tension and avoidance behavior.
Anxiety disorders differ from normal feelings of nervousness or anxiousness, and involve excessive fear or anxiety.
If you have 3 or more anxiety symptoms for a period of 6 consecutive months on an almost daily basis, you might be diagnosed with Generalized Anxiety Disorder. Consult with a licensed therapist for support and confirmation of diagnosis.
What are symptoms of anxiety?
Psychological or mental and emotional symptoms you might be experiencing can include:
• Fear
• Irritability
• Restlessness, inability to relax
• Difficulty concentrating
• Decreased libido
• Decreased emotionality
Somatic or physical symptoms you might be experiencing can include:
• Arrhythmia or heart beat irregularities, increased heart rate or palpitations
• Increased shallow or difficulty breathing
• Nausea
• Diarrhea, reflux or IBS
• Sweating
• Tremor
• Increased urination
• Increased appetite
• Dizziness or vertigo
• Increased sensitivity to pain
• Headaches
• Worsening of skin conditions like eczema, hives, psoriasis
Postpartum anxiety can happen even a year after giving birth.
Symptoms of postpartum anxiety can include the above symptoms, as well as:
Feelings of worry or dread
Racing thoughts
Problems sleeping
Hot flashes
What are possible causes of anxiety?
Hormonal change and fluctuations in perimenopause
Your brain’s response to hormonal changes can impact if you experience anxiety
Women with a history of mental illness, including postpartum depression and anxiety, are more at risk, as well as women whose moods are sensitive to hormone changes and have experienced PMS and PMDD
About 18% of women in early perimenopause and 38% of women in late perimenopause experience symptoms of anxiety and depression
Life or situational stressors
Changes in work, home, family
Individual genetics
Your genes can impact your neurotransmitter balance eg. COMT
Drug-induced anxiety
Alcohol, cocaine, caffeine, cannabis (see Episode 80 for more info on cannabis)
Amphetamines
Corticosteroids
Anticholinergics including some antidepressants
Hallucinogenics
Thyroid conditions (see Episode 42 for more info on thyroid)
Hyperthyroidism and Hashimoto’s thyroiditis
Hypoglycemia
Low blood sugar can increase stress hormone cortisol
Lung conditions like COPD
Heart failure or arrhythmia
Brain inflammation or encephalitis, eg. traumatic brain injury, concussion
Nutrient deficiencies
Vitamin B12
Magnesium
Iron
Trauma, chronic stress and Post Traumatic Stress (PTS)
What are the conventional medical options for dealing with anxiety?
Prescription medications used to treat anxiety include:
Benzodiazepines like clonazepam, lorazepam, diazepam
High risk of developing side effects, dependence and tolerance
Nutrient depletions can include melatonin and glutathione
SSRI and SNRI antidepressants
High risk of side effects including impact on libido
Potential of worsening of symptoms in first 2-3 weeks
Nutrient depletions can include sodium, folic acid
What laboratory testing can be helpful for determining the root cause or factors of your anxiety?
Blood work – Iron panel, thyroid panel, vitamin B12 and D
Urine organic acids and hormone testing eg. DUTCH
Beck anxiety questionnaire
What are some natural approaches to address your anxiety?
Reduce alcohol, caffeine, sugar
Learn your situational triggers eg. running late
Avoid the avoidable
Prepare for the unavoidable
Practice RAIN – work of Tara Brach
Recognize – name the feeling
Allow – lean into the feeling, let it be, breathe
Investigate – physical feeling, self-talk/beliefs, what do you most need right now
Nurture – talk to yourself like friend, direct self-compassion
Interrupting anxiety or changing your state
Breathing exercises or humming to activate the vagus nerve
Diaphragmatic breathing with long inhalation and longer exhalation, research study showed lowers stress hormone cortisol practiced twice a day over 8 weeks
Splashing or drinking cold water
Ground yourself in the present by checking into your physical body, using your sense including smell and sound
Dr. Lisa loves using her morning routine to set the tone for her day, including meditation, humming and chanting exercises
Dr. Toni highly recommends carving out some solo time for personal development and is currently enjoying the Living Passionately online seminar through Landmark Worldwide. It has made a huge impact on her mental health and helped to reduce the stress of the “should”s.
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety around labour and birth is happening July 12. Join her at https://www.hypnobirthingcalgary.com/register
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!
Stay safe and healthy everyone!
Disclaimer:The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
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