In this episode, Dr. Lisa welcomes back Master Results Coach and author Larisa Makuch to discuss self-sabotage and how moms can start to put themselves first. They discuss using tools such as vision-boarding, gratitude journalling and more (and how to get your kids in on the action too!).
Previously, Larisa joined Dr. Lisa in Episode 51 – Mastering Your Mindset with Larisa Makuch: 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.
Larisa Makuch is a Master Results Coach and CEO of Abundance Academy. She helps motivated entrepreneurial and professional women stop spinning their wheels, overcome anxiety and banish limiting beliefs so they can free themselves to unapologetically create the life and business they want and love.
A major part of Larisa’s journey was overcoming a 10-year infertility journey where she “did everything” recommended by various doctors and health-care practitioners. Her turning point was making a key mindset shift that led her to a dramatic change in her professional life, successful pregnancy and son she adores!
As the author of the upcoming Stop Procrastinating Your Life Away: Discover the Secrets to More Time, Money and Freedom and CEO of Abundance Academy, it’s her mission to positively impact more than 1-Billion people across the globe and allow the world to be a better place for all.
In this episode, we cover:
How you can tend to put yourself last by default
The importance of giving yourself permission to be a different kind of mother than the one you think you “should” be
That you are not responsible for your unconscious programming, however you are responsible for changing it once you recognize it
Step 1: Forgive yourself for not being perfect!
Step 2: Choose to keep going in the same direction or choose a better direction
That most of your limiting beliefs are just decisions that you made at some point
The importance of having simple tools and making the decision to use them
Re-writing and shifting your limiting beliefs
Vision boarding
How decision making is a skill that you can practice, master and teach your kids
Dr. Lisa is a big fan of the Verilux 10,000 LUX light box for seasonal light exposure
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!
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. Toni talks with Dr. Cyndi Gilbert about how to navigate conversations around gender identity and sexual orientation with our kids, so that we can have open conversations and support our kids in a safe and loving way. We cover the difference between sex and gender, the assumptions we often make around sexual orientation, gender and pronouns, resources available for parent and kids, and how parental support is crucial for reducing the higher rates of mental health issues in LGBTQ+ kids.
“No matter what our hopes and fears are for our children, our biggest job is to support them to become the wonderful human they are going to be”
Dr. Cyndi joined Dr. Toni for a previous episode discussing the benefits of Forest Bathing and getting outside – for more info, see Episode 30
Dr. Cyndi Gilbert is a licensed and registered naturopathic doctor with prescribing rights in Ontario, as well as a teacher and author. She has a clinical focus in mental health, trauma, substance use, sexual and reproductive health and LBGTQ2SIA+ health. She has always been an activist in some way or another and is committed to a harm reduction and anti-oppression model of care. She has previously taught at the Canadian College of Naturopathic Medicine in botanical medicine and naturopathic philosophy and now most of her teaching is focused on cultural safety and competency, anti-oppression, and trauma-informed care.
In today’s episode, we cover:
The assumption you make by seeing external genitalia at birth or by ultrasound before your kids are born
The difference between biological sex and gender
Biological sex includes:
External genitalia
Internal reproductive organs
X and Y chromosomes eg. XX, XY, XXY
Primary and secondary sexual characteristics eg. hair growth patterns, bone structure changes around puberty
Gender is a social category including:
Identity – how you see yourself as feminine, masculine, androgenous, non-binary, queer, etc.
Expression – how you relate to societal and cultural norms and expectations eg. clothing, toys
How societal norms can change, eg. in the Victorian era girls were dressed in blue and boys were dressed in pink!
How gender has not always been binary in many cultures, eg. Two Spirit in American Indigenous culture
The often mind-blowing concept of gender as a galaxy instead of a linear spectrum
The importance of normalizing conversations around gender and sexual orientation to support your kids health
Kids who are more gender diverse and/or identify as LGBTQ+ are more likely to use substances, to suffer from mental health conditions like anxiety and depression, and to think about suicide and/or act on suicidal thoughts
Research shows that parental support drastically reduces all of the above risks
LGBTQ+ kids have high self esteem, excellent mental and physical health and are satisfied with life when they have very supportive parents compared to those kids who lack parental support
Depression and suicide risk in trans youth decreases from 60-70% to 4% with parental support
What you can do to normalize and model gender and sexual orientation diversity if you’re cis gender and in a heterosexual relationship
How neutral words and pronouns can be used to prevent making assumptions around gender identity
Like sexual orientation, gender identity in your kids is not impacted by your parenting style and will develop in your kids no matter what you do or say
The importance of finding resources for yourself so you’re not imposing your fears and concerns on your kids
Examples of questions and ways to respond to your kids when they express different gender identities and sexual orientations
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The importance of not attaching labels or jumping to conclusions in general and with your kids
Dr. Toni is a big fan of using herbs like astragalus (like in the herbal combination Deep Immune by St. Francis Herbs) for immune support and modulation in the fall and winter.
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!
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 are back together again, discussing: how to test for vitamin D; what an optimal level is; how to enhance absorption, and all the health benefits it has on the body and mind. Vitamin D isn’t just needed for bone health; could low vitamin D be the cause of your aches, pains and low mood?
Vitamin D deficiency is still underdiagnosed, under prevented and under treated in between 60-90% of the worldwide population. In Canada 59% of population are vitamin D deficient (below 75 nmol/L).
Vitamin D is a fat soluble vitamin and is best absorbed as a supplement when taken with food.
What increases your risk of experiencing vitamin D deficiency?
Dark skin
Obesity
Older age
Malabsorption
Inflammatory Bowel Disease (due to malabsorption and inflammation)
Sunlight overprotection and/or deprivation
Chronic use of prednisone and other anti-inflammatory steroid derivatives, anticonvulsant medications (due to upregulation of liver detoxification, promoting excretion of vitamin D and metabolites)
Why should you care about vitamin D?
Vitamin D plays many roles in the body! It’s not just for bone density, which can decrease as estrogen decreases in perimenopause and menopause.
Vitamin D is known as a pro-hormonesynthesized in the skin and activated in the liver and kidneys. Cholesterol is its precursor.
Why do you need vitamin D in your body?
Reduces cellular growth
Improves cell differentiation
Regulates and controls genes
Reduces inflammation, risk of cancer, autoimmunity
Reduces muscle aches/pain, fibromyalgia
Improves mood (and energy)
Enhances bone health
“The most common manifestations of vitamin D deficiency in adults is:
Depression
Infection
Chronic Pain”
Alex Vasquez (vitamin D monograph available at academia.edu)
Low vitamin D status or deficiency can manifest as:
Bone and muscle pain
Fatigue
Depression
Infections/dysbiosis
Frequent falls and cognitive impairment
Statin intolerance and myalgia
Preterm birth
How does vitamin D support your vagina?
Research shows that vitamin D supports the proliferation of vaginal epithelium in postmenopausal vaginal atrophy. After using a suppository with 1000IU vitamin D over 8 weeks, vaginal pH decreased, while vaginal dryness and pain significantly reduced.
You can think about your skin and mucous membranes (including epithelial cells and immune cells) are like bricks in a wall, with tight junction proteins acting like mortar and weather proofing or waterproofing provided by antimicrobial peptides, as well as lysozyme and secretory IgA, on surfaces.
Mucous membranes are present in your mouth, digestive tract, genitourinary tract and respiratory tract. Strengthening your exterior barrier defenses prevents infection.
Research shows that people with low vitamin D levels are 27-55% more likely to get an upper respiratory tract infection. Higher doses of vitamin D are more protective, improves lung function and decreases inflammation.
Synergistic nutrients for vitamin D include:
Magnesium – cofactor in the synthesis of vitamin D from both exposure to sunlight and dietary sources
Vitamin K2 supports getting calcium into bones and teeth
Vitamin D3 (cholecalciferol) produced in skin and consumed in diet, preferred form for supplementation.
Food sources provide low amounts: fatty wild fish like mackerel, herring, sardines, trout, salmon, cod liver oil, egg yolk, milk, soy milk, fortified foods, beef liver, cheese
Vitamin D2 (ergocalciferol) produced by irradiating fungi and mushrooms, less efficient precursor to biologically active 1, 25 dihydroxyvitamin D (calcitriol), also potentially less effective and more toxic.
Some examples of research using cod liver oil as a source of vitamin D:
study with 10 patients with multiple sclerosis over 2 years, daily supplementation of 1000mg calcium, 600mg magnesium and 5000IU vitamin D (from 20g cod liver oil) reduced number of exacerbations with an absence of adverse effects
studies with cod liver oil showed significant reductions of type 1 diabetes, while a study of more than 10,000 infants (less than 1 year of age) and children with 2000IU of vitamin D daily reduced incidence of type 1 diabetes by almost 80%
How do you know if you’re getting enough vitamin D?
Get your blood tested!
Reference ranges for serum 25 (OH) vitamin D3 in adults can vary:
Example:
Deficiency: <20 ng/ml (50 nmol/L)
Insufficiency: 20-40 ng/ml (50-100 nmol/L)
Proposed optimal: 40-65 ng/ml (100-160 nmol/L)
Excess: >80 ng/ml (200 nmol/L)
Proposed updated ranges:
Depletion: <20 ng/ml (50 nmol/L)
Insufficiency: <32 ng/ml (80 nmol/L)
Marginal sufficiency: 30-40 ng/ml (75-100 nmol/L)
Sufficiency: 40-50 ng/ml (100-125 nmol/L)
Proposed optimal physiologic range: 50-90 ng/ml (125-225 nmol/L) – based on levels found in pregnant rural Africans, lifeguards in USA/Isreal, farmers in Puerto Rico
Low vitamin D associated with insulin resistance and beta cell dysfunction in diabetics and young adults who are apparently healthy
Healthy adults with higher vitamin D levels had better insulin sensitivity than those who were vitamin D deficient
HIgher vitamin D status related to 60% improvement in insulin sensitivity (vs. 13% by metformin)
Cardiovascular Disease:
-risk of heart attack twice as high for those with vitamin D less than 34 ng/ml (85 nmol/L) than for those with vitamin D status above this level
– patients with congestive heart failure recently found to have markedly lower levels of vitamin D than controls
-vitamin D deficiency as a cause of heart failure has been documented in numerous case reports
Hypertension:
It has been demonstrated that blood pressure is higher in the winter than the summer, increase at greater distances from the equator and is affected by skin pigmentation – all consistent with a role of vitamin D in regulating blood pressure
When treated with UV light 3x/week for 6 weeks, patients with hypertension increased vitamin D levels by 162% and blood pressure fell significantly
800IU of vitamin D3 for 8 weeks lowered both blood pressure and heart rate
Depression:
Vitamin D is known to have antidepressant effects by impacting neurotransmitter and neurologic function, as well as inflammation
Seasonal affective disorder (SAD) – for more info, see Episode ?
-recently, a dose of 100,000IU of vitamin D was found superior to light therapy in the treatment of SAD after one month
Polycystic Ovarian Syndrome (PCOS):
-condition characterized by polycystic ovaries, irregular menstrual cycles, increased hair growth, insulin resistance and obesity – for more info, see Episode ?
-study of 13 women with PCOS showed vitamin D deficiency was highly prevalent and supplementation with 1500mg calcium daily and 50,000IU vitamin D2 weekly normalized menstruation and/or fertility in 9 women with PCOS-related menstrual irregularities within 3 months of treatment
Cancer Prevention and Treatment:
-vitamin D has anti-cancer effects mediated by anti-proliferative and pro-apoptosis mechanisms
-researcher Grant proposed that adequate exposure to UV light and/or supplementation of vitamin D could save more than 23,000 American lives per year from a reduction in cancer mortality alone
-more research needed at higher levels and longer durations
New research shows that physiologic requirement of vitamin D supplementation is 3000-5000IU/day and blood levels plateau only after 3-4 months of daily supplementation.
Dr. Toni’s next HypnoBirthing monthly info session for expecting parents looking to trust their instincts and their body during labour and birth. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in 2022. You can get on the waitlist at wildcollectivetoronto.com
Today’s Mama Must Have:
Dr. Lisa is a big fan of board games for lots of family fun, including Despicable Me Minion Game of Life, Mousetrap and Don’t Make Me Laugh.
Dr. Toni loves her emulsified vitamin D drops by NFH plus vitamin D/K for the whole family.
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!
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 talks with intuitive energy health and former registered nurse Amy Fowler about how to protect your energy, clear negative energy and tap into your intuitive healing ability. If you want to clear past hurts and not pass on any negative energy to loved ones, you need to listen to this episode to learn some simple practices you can use every day.
Amy Fowler is an intuitive energy healer that uses universal source energy to help locate, release and heal any stored negative emotions and energy in your body that have manifested as illness, dis-ease and physical pain. Trained as a registered nurse, Amy left her nursing career in 2019 to focus on her own healing and now wants to share her healing techniques with others so that they can learn to harness their own healing powers. For more information about Amy’s offers including Intuitive Energy Healing, Intuitive Card Readings and Animal Energy Healing you can follow Amy on Instagram @treat.yourself.first
In this episode, we cover:
The concept of how Trauma and trauma can get stuck in your body and manifest as symptoms like depression and pain
The different ways you can be intuitive and “download” information from Source or the Universe
Clairvoyance – seeing information
Claircognizance – knowing information
Clairsentience – feeling information
How to start to feel and work with energy (also known as qi/chi or prana)
2 practices to ground and clear your energy
With your feet on the ground, imagine tree roots coming from the bottom of your feet down to the core of the earth
Then imagine pulling up water or crystal energy from the core of the earth into your body, cleansing any negative emotions from all the cells in your legs, abdomen, chest, arms, head and the rest of your body
Then imagine pulling that negative energy back down through the roots to deliver it back to the earth
Imagine a shower of water or light from the sun, moon or stars flowing down through your entire body from your crown chakra to the bottom of your feet, cleaning out all the negative energy and flowing back to the earth
The main chakras or energy centres in your body
Crown – your connection to the Universe or Source at the top of the head
Third Eye – your internal seeing between your eyebrows
Throat – your true belief and/or voice in your throat
Heart –
Solar Plexus – who you are in the world, found between your breastbone and belly button
Sacral – your womanhood sexuality at the sacrum
Root – your grounding to the earth at base of tailbone
How to keep your throat and heart chakras unblocked
Speak your truth to yourself or write it down
What can affect your energy
Moon cycles, stars, other people
Full moon ritual – write out everything you want to release then burn the paper safely
How to ground yourself
Focus on 5 things you can see, then 4 things you can feel, then 3 things you can smell, then 2 things you can taste, then 1 thing you can ground
The importance of protecting yourself from negative energy while letting in positive energy
After clearing energy, see your energy start to glow in your body brighter, then outside your body in your aura, then see it slowly grow out and around you like you are surrounded by an orb
Send out the intention that your energy will protect you, filter out negative energy and allow in positive, loving energy
How to get your kids involved in energy practices to protect them energetically without depleting your own energy
The importance of grounding your home and car
Connect with Amy on Instagram @treat.yourself.first to find a link to a free clarity call
Listen to the In Her Feelings Podcast “Protecting Your Energy” episode released on May 27th 2021 for more about the 5-4-3-2-1 exercise
Today’s Mama and Stepmom Must Have:
Dr. Lisa loves using peppermint essential oil to support digestion, as well as energy, focus and concentration.
Amy is a big fan of having Arbonne Energy Fizz as an alternative to coffee to get an energy kick.
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!
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. Toni speaks with Art of Feminine Presence coach Fran Watson about reconnecting with our feminine essence and power as an antidote to feeling tired, worn out and trying to give from an empty cup. Listen in to learn more about the things that drain us as women, how to stop the energy drain and reclaim our power.
“The feminine essence wants healthy, loving attention and she wants it often. This is not a desire sprung from weakness but an impulse to grow. Healthy attention is like food and water. If we don’t get it, we don’t grow and when we stop growing, we die. It’s that important. A woman who is seen by the people in her life stands out by her vibrancy, her health, her skin and her smile. She is well fed and it shows.”
After 18 years in a high-profile career as a publicist in the film and television business, Fran Watson was exhausted, burnt out and unclear how to make changes despite knowing a lot about how to make changes. She was feeling stuck and didn’t have a lot of time or money to spend on getting unstuck.
Now, this silver-haired woman in her 50s has mastered the Art of Feminine Presence and helps people who are feeling stuck in unfulfilling work lives discover their soul-work and fill up with clarity and confidence to step into the life they were born to live.
In this episode, we cover
The difference between feminine and masculine essence
How and why you’ve been taught to reject your feminine essence and focus on the masculine…and why it leads to burnout
Masculine culture focused on daily rhythms sees feminine monthly rhythms as unpredictable – for more about cyclical living, see Episode 59
Why you need to give yourself permission to fill your own cup
The power behind finding a community where you can truly be seen and heard – for more on community medicine, see Episode 90
How to bring your attention to your belly to connect with your energy, power and ability to communicate
Find the free Path to Presence Meditation from Fran HERE,
Join Fran for her upcoming workshop The Art of Showing Up: Be Seen & Heard as a Woman in Business
Today’s Mama Must Have:
Dr. Toni is a big fan of the classic naturopathic hydrotherapy practice of wet warming socks, also known as Magic Socks.
Fran loves to get life flowing with the 10 minute Path to Presence Meditation she shares on her website https://biggerlifenow
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!
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 welcomes back Emma Rohmann to discuss everything you need to know about plastics. Why is plastic harmful? Are the alternatives any better? Listen in to learn about what you can do at home to protect you and your kids from the negative impacts of plastic.
Emma Rohmann is an environmental engineer, mom of 2, and founder of Green at Home and The Healthy Home Method. With over a decade of experience as an accredited green building consultant and project manager, she now helps moms and moms-to-be reduce toxins at home without overwhelm, a lifestyle overhaul, or spending time and money on stuff that doesn’t work. Her online guides, courses, and personalized programs blend the science with the practical application needed to help drive healthy changes in our busy lives. Emma is a trained David Suzuki Foundation Queen of Green Coach, a guest lecturer at the Canadian College of Naturopathic Medicine, and holds a certificate in Environmental Health from the University of Arizona. You can learn more from Emma on The Missing Pillar of Health Podcast and atgreenathome.ca.
In this episode, we cover:
The impact of plastics, including microplastics, on the environment while recognizing the benefit of them
The 2 chemicals in plastic with the most attention and research
Bisphenol A (BPA) – hormone disruptor with estrogenic activity
found in hard plastics, can linings, higher in foods that are fatty or acidic, receipt paper from purchases can be absorbed through the skin
Phthalates – found in soft plastics, hormone disruptor, easily migrates to food
higher amounts in women with endometriosis, birth defects, diabetes, obesity, thyroid, asthma, allergies, behavioural issues in kids, quickly metabolized but common exposure is frequent, found in PVC and vinyl flooring – breaks down and transfers to household dust, found in synthetic fragrance in personal care products
The problem with BPA free plastic, and the hormone disrupting properties of BPA alternatives BPS and BPF
The reason why switching from plastic water bottles to cans isn’t the healthiest solution
For the impact of PFAS, see the movies Dark Waters and The Devil We Know, as well as Emma’s The Missing Pillar of Health Podcast
Alternatives to consider investing in to avoid BPA and other bisphenol exposure
Coconut oil and tomato products in glass jars
Glass containers or beeswax wrap instead of plastic food wrap
Beans and other canned foods by brands using cans without bisphenols, like Eden Organics
The importance of re-thinking your use of single serve foods in plastic wrapping
Consider a litter-less lunch for your kids without juice boxes, ziploc bags, using stainless steel containers and silicone bags to swap out plastic containers
The importance of involving your kids in the continuing conversation around reducing the use of plastic products
How to decide what plastic alternatives you need to buy
Find Emma’s Room-by-Room Checklist, Cleaner Recipes and other resources at greenathome.ca/learn
Today’s Mama Must Have:
Dr. Lisa is a big fan of Stasher or Bumkins snack bags and Stasher reusable silicone bags for plantain chips. She also bought a kite to fly at a park to burn off extra kid energy.
Emma loves to use an online calendar for communicating and coordinating events for all family members, as well as cloth bags for kids’ snacks.
Upcoming Events:
Dr. Lisa has a free Digestive Masterclass on Wednesday, Oct 13th at 7:00pm EST, called “Lose the Bloat, Prevent Overeating and Heal Leaky Gut”. Be sure to attend live to take advantage of some epic bonuses. SIGN UP HERE and see what other upcoming events are in the works!
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is this month. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in Fall 2021! Email her if you want to get in on the action…there are only a few spots left. Find out more at: www.wildcollectivetoronto.com
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!
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. Toni talks with holistic nutrition professional and author Barbara Rempel about the basics you need to know about using essential oils for the health of you and your family. The use of highly concentrated plant extracts or aromatherapy has been around for hundreds of years and the interest in the therapeutic effects of essential oils is growing. Listen in to learn more.
A responsibility to improve lives through natural lifestyles nudged Barbara to leave her 18 year career in IT and follow her passion of “all things natural”, which led her to attain her certification as a Holistic Nutrition Professional in 2005. As director of a residential Health Retreat she saw noticeable evidence of improving attendees’ health in a matter of 5-14 days with simple detoxification protocols based on nutrition. On the behest of her clients asking “How do YOU eat?” she co-authored the book “Cleansing With Food”
When she started adding dōTERRA essential oils to her recommendations, her clients raved about their results. From there, Barbara found the easiest way to empower people to be in control of their own healthy lifestyles was to provide a “Ditch and Switch” education. Now she is a holistic health educator specializing in dōTERRA essential oils with a tribe of at least 4000.
In this episode, we cover:
The importance of quality and laboratory testing of essential oils, given the lack of regulation in the industry
For example, dōTERRA brand lavender is recognized as pharmaceutical grade due to less than 2% difference in active ingredients from batch to batch
The 3 main methods of essential oil use:
Aromatic or inhalation
Topical, applied on the skin neat or diluted with carrier oil
Internal
How to reduce the impact of sun sensitivity that can increase with some essential oils
Some of the benefits of essential oils demonstrated in scientific research
The aromatic use of rosemary for supporting memory
The aromatic use of lemon for increasing dopamine levels, which can positively impact energy and mood
Lavender oil used in aromatherapy massage on pregnant women reduced stress hormone cortisol levels and increased immune function by raising secretory immunoglobulin A (IgA) levels
Components of essential oils have been shown to be absorbed systemically be inhalation and topical application, and can cross the blood brain barrier
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 talks with holistic nutritionist Cristina Tahoces about Love-Led Nourishment. Learn how the intentional choice towards live food helps you connect to your own positive feelings of love and self-worth. Stuck in a cycle of mindless binge eating or feeling deprived? If you don’t have a positive relationship with food, you’re not alone. This episode is for you.
“The only why that is strong enough to counter stress and the voice of the inner critic is love”
Cristina Tahoces
Cristina Tahoces is a holistic nutritionist and owner of Thrive Nutrition Practice, a global online wellness business focused on building physical and mental health resilience to stress through a nutritional approach she calls “love-led nourishment”. A former corporate banker, Cristina turned to nutrition to help herself heal from chronic allergies & adrenal fatigue. Over the years, she has helped clients with high stress profiles improve sleep, immunity & energy levels, relieve irritable bowel symptoms and reverse high blood pressure – all through her in-depth knowledge about how to use food therapeutically. In 2017, she shared her nutritional strategy “Sleep Love Poop” on the TEDx stage as part of the TED Women’s Global Conference. She uses the themes of Sleep Love Poop to help her clients both in private consultation and through her group programs, which she runs several times a year.
In this episode, we cover:
How the food choices we make, especially under stress, are dictated by emotion instead of logic
The importance of asking yourself what you could choose to eat that would show yourself love, kindness, compassion and respect
The difference between “live” food and “dead” food and their impact on your energy
How to get your kids excited about live foods like fruit and how to make an apple doughnut
The key to pressing pause on your inner critic and increasing self-compassion
How practicing is more important than knowing
The importance of re-labelling dinner time as an investment in your physical and mental health instead of a chore
How to trade up your food with nutrient dense foods to feel satiated and prevent overeating or feeling deprived
The importance of switching from fight or flight mode to rest and digest mode in order to practice intuitive eating and Love-Led Nourishment
Vagus nerve breathing exercise: inhale to count of 4, pause for count of 3, exhale through the mouth to count of 8
How drinking water can massively impact your mental clarity and energy level
The importance of protein and a variety of vegetables with every meal
Thrive & AmyA Fitness Bootcamps: where the best in mindful fitness & nutrition is combined to give you the results you want on a platter. New Bootcamp coming in October.
Women. Lead. Now.: a leadership coaching masterclass series for women looking to rewrite the rules of leadership and lead with clarity, confidence, competence and courage. Starts October 5th.
Cristina loves being glued to her 600ml Lifefactory glass water bottle instead of her phone and her Kitchenaid mini food processor for chopping veggies, dips and sauces.
Dr. Lisa is a big fan of super comfortable Smash and Tess Rompers.
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is September 27. 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 talks with Self Love & Body Confidence Coach Kayla Marie about the judgement almost all of us experience when it comes to our bodies, especially after having kids and as we get older. Are you in a fight against your body and have a negative body image? This is an important conversation you need to listen to!
Kayla Marie is a Certified Access Bars Practitioner, Professional Photographer, and a Self Love & Body Confidence Coach for women. She’s passionate about inspiring women to get out of judgment of their bodies so they can finally stop worrying about what they look like and show up & shine in their lives. Her story of triumph over bullying, death, divorce, and poor body image has inspired many people around the world to experience the peace, joy & freedom that comes with true self-love and confidence.
In this episode, we cover:
How body neutrality and self acceptance is a great place to start on the journey to self love and confidence
The difference between body confidence and body positivity
How not to care about what other people think of you
Steps you can take to develop more self-awareness around social media, diversify your social media feed and prevent comparison-itis
How the practice of gratitude can help shift you to a place of love
3 statements of positivity to cancel out 1 statement of negativity
Hawaiian practice of Ho’oponopono
I’m sorry
Please forgive me
Thank you
I love you
The ups and down you can experience with self acceptance and body confidence
Stacking your work towards body confidence with your daily routine to develop your practice as a habit
Making your nutrition and health practices align with self love and body confidence
Tuning into your body to listen to eat more intuitively
Book a complementary discovery call with Kayla Marie to learn more about her Body Bliss Boot Camps and receive a free Body Love meditation to release judgement here:
Today’s Mama Must Have:
Dr. Lisa is a big fan of using mini resistance bands to mix things up for my workouts, especially with videos on Heather Robertson YouTube channel.
Kayla loves prioritizing her sleep and might have a social media detox as a must have in the future!
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is this month. Join her at https://www.hypnobirthingcalgary.com/register
Dr. Lisa’s Wild Collective begins again in Fall 2021! Sign up for one of the free master classes on Mon Sept 27th at 7pm or Thurs Sept 30th at 2pm at: 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 are discussing how community medicine is the wave of the future and often the missing link in your health care. You need connection and community to support your well-being and stick to healthy habits. Your kids also need community now more than ever.
How does loneliness affect your health?
Loneliness and weak social connections:
associated with a reduction in your lifespan similar to that caused by smoking 15 cigarettes a day
can shorten your lifespan by 8 years!
Harvard research suggests feelings of social isolation are on the rise and that those hardest hit are older teens and young adults.
The results of an American study conducted in October 2020 showed 36 percent of people reported feeling lonely frequently, almost all the time or all the time in the prior four weeks, compared with 25 percent who recalled experiencing serious issues in the two months prior to the pandemic. 61 percent of those aged 18 to 25 reported high levels.
Also in the US, June data from the Centers for Disease Control and Prevention showed that 63 percent of young people reported experiencing substantial symptoms of anxiety and depression.
“Being socially connected needs to be seen as much a part of a healthy lifestyle as eating right and exercising.” Julianne Holt-Kunstad
Stanford University’s Centre on The Demography and Economics of Health and Aging found that lonely people were more likely to:
Have extended hospital stays
Need more expensive treatments
Need support of skilled nursing facilities instead of in-home rehabilitation
Participants who were socially isolated had a 50% higher risk of death
Other negative outcomes of social isolation and loneliness demonstrated in research are:
26% Higher risk of premature death
29% increased risk for heart disease
32% increased risk for stroke
40% increased risk for Alzheimer’s
25% increased risk for cancer
Loneliness:
affects 25% to 60% of older Americans, almost as prevalent as obesity
puts millions of Americans 50 and over at risk of poor health
Your social connections at age 50 predict your health status at age 80
How? Epigenetics!
Changes in the expression of hundreds of your genes can occur as a function of physical and social environment you inhabit.
Research indicates that perceived social isolation and loneliness heightens sensitivity to social threats and motivates the renewal of social connections, but it can also impair:
executive functioning
sleep
mental well-being
physical well-being
The more isolated people are, the less happy they are, and brain function declines as well as physical health. Together, these effects contribute to higher rates of morbidity and mortality in lonely older adults.
What impact does connection and community have in your life?
Online groups are available to provide support to achieve a common goal during the pandemic while in person programs may not be available. Some examples include Wild Collective, Landmark Worldwide, Peloton, Alcoholics Anonymous, various book clubs
Habits are contagious!
Your habits are influenced by your community:
happiness, smoking cessation, suicide risk
Happiness increases by:
15% if you have a happy friend
a further 10% if their friend is happy
You may have the tendency to thrive and maintain a healthy lifestyle with the help and accountability of others. Sometimes it’s hard as a busy mom to generate that energy on your own.
For more info on habits, listen to Episode 72: Hard Habits to Break? How to Use The Four Tendencies For Lasting Change
Best-selling book The Daniel Plan:
Church congregation in California
Pastor couldn’t maintain a healthy weight
Enlisted help of Dr. Mark Hyman MD and Dr. Daniel Amen, MD
Met in small groups every wednesday night to introduce new behaviours and help each other stick to them
15,000 congregation lost 250,000 pounds
The Look AHEAD trial, a diabetes prevention lifestyle program which encompassed a multi- disciplinary behavioural-focused intervention. The Intensive support group participants met:
Small groups of 10-20
3 meetings per month for the first 6-months
2 meetings per month between 6-months to 1yr
1 meeting per month up to 8yrs
In addition to these monthly group sessions, subjects had individual sessions with an‘interventionist’ (which included registered dietitians, psychologists, and exercisespecialists) every month in person, with a second contact by phone or email 2-weeks thereafter
After 8yrs of follow-up, 39% of people maintained 10% reduction of body weight and 65% had maintained over 5% reduction of body weight
Dr. Jeffrey Geller:
Received funding from CDC and approval to research group medicine
Started a group for managing diabetes (in disguise for addressing loneliness)
Outcomes included:
Loneliness improved
Depression improved
Participants lost weight
Blood pressure was reduced by 5-10 points
HbA1C was reduced
Now, Dr. Geller has groups for heart disease, prenatal care, hypertension, depression, obesity, addiction
How do you foster connection and community in your life?
Create an habits accountability group
Become an active member in a positive, supportive Facebook group
Join a gym, yoga studio, meditation studio that fosters community
Sign up for a community class: for sport, knitting, cooking, gardening, etc..
Join or start a local or online book club
What is the Wild Collective about?
International and revolutionary women’s health community initiative
Recipe for connection and community; remedy for loneliness; instruction manual for your body, health and lab testing
Actionable items to start to up-level your health, mindset and relationships
Empowered health education to be your own health advocate (and for your family), know which questions to ask and which lab tests to ask for
Learn in-depth about digestion, detox, thyroid, hormones, blood sugar/nutrition
Spots are limited to 20 women to establish connection and allow enough time for women to share
Beka describes Wild Collective:
“My favourite part of the Collective is the community created amongst the women there. There was almost an immediate feeling of safety and community that was created and it makes each session something to look forward to. Hearing other women’s experiences and thoughts really helps you work through your own thoughts and feelings. The info about our bodies is so insightful as well and every session I’m challenged to “up” my health game in both small and large areas.”
Dr. Lisa’s next Wild Collective begins again in September. Sign up for the next info session at wildcollectivetoronto.com
Dr. Toni’s next HypnoBirthing info session for expecting parents looking to trust their instincts and their body during labour and birth is September 13 and 27. 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 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.
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