In this new episode, Dr. Lisa shares some of the best nutritional advice she has received from previous guests on how to incorporate nourishing foods into your family’s diet that your kids will actually eat. She shares some of her favourite meal prep hacks to save you time and frustration. A great listen for preparing to go back to school or work, after getting off track with a routine during summer holidays.
In today’s episode, we cover:
How you can make breakfast on Sunday for the whole week
Roasted Root Paleo Crepes recipe can be found HERE
Why you would want to give your kiddo dessert after breakfast instead of after dinner
How you can put food or supplements your kids won’t otherwise take into a smoothie or popsicle
The importance of letting your kids pick out food at a farmer’s market, a summer festival or even at Costco, without you intervening
The importance of talking with your kids about how they might like something they don’t like right now in a month or year
Give them an example of how your own taste buds changed
Why you don’t want to make any foods forbidden
How to slowly wean your kids off juice or slowly switch from cow’s milk to goat or non-dairy milk
How buying 2 lunch containers can make your life easier
Why you want to ask your kids what their friends bring for lunch or what they are having at school or daycare
The importance of getting your kids involved in cooking, baking and meal prep with you
Check out these past Perimenopausal Mamas Podcast episodes about nutrition:
Episode 5: Healthy Food Habits for Your Family – Interview with Amanda Beatty, Holistic Nutritionist and Health Coach
Episode 68: Intuitive Eating for Kids with Jay Baum
Episode 84: Overcoming Your Child’s Picky Eating Challenges with Rebecca Oliver
Today’sMama Must-Have:
Dr. Lisa loves her ice cream maker
What’s Else is Happening?
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. 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.
You can also support us by visiting our Patreon page.
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.
In this re-released episode (from Oct 2022), Dr. Lisa and Toni discuss who is and isn’t drinking alcohol and why. Did you know that any consumption of alcohol increases your risk of cancer and can impact symptoms of perimenopause like hot flashes? There are new recommendations for drinking alcohol in Canada based on new research and it might be time to question our culture around drinking alcohol, especially for moms.
Research shows that any alcohol intake over 100 grams/week can increase your risk of death and reducing your alcohol consumption from 196 g per week to 100 g per week or below may increase your life by 1–2 years when you are 40 years of age.
100g of alcohol = less than 7 standard drinks
14g of alcohol per standard drink
12 oz of 5% beer, cider or cooler
5 oz of 12% wine
1.5 oz of 40% liquor/distilled alcohol – gin, vodka, rum, etc
Blacking out or not remembering things that happened.
Continuing to drink even if it causes distress or harm to you or others.
Drinking more or longer than you planned.
Feeling irritable or cranky when you’re not drinking.
Frequent hangovers.
Getting into dangerous situations when you’re drinking (for example, driving, having unsafe sex or falling).
Giving up activities so you can drink.
Having cravings for alcohol.
Having repeated problems with work, school, relationships or the law because of drinking.
Needing to drink more and more to get the same effect.
Not being able to stop drinking once you’ve started.
Spending a lot of time drinking or recovering from drinking.
Wanting to cut back but not being able to.
Obsessing over alcohol.
Women have a different metabolism of alcohol!
Women have lower activity of the enzyme alcohol dehydrogenase in the stomach than men, which leads to a higher absorption of alcohol in women by up to 30% when the same volume is consumed compared to men.
How Alcohol Can Impact You in Perimenopause:
Affects hormones
Increases estrogen levels through aromatization
Increases stress hormone cortisol
Decreased libido
Increased fat storage and weight gain
Increased risk of cancer:
Low (1 drink daily or less) alcohol consumption increases the risk of esophageal cancer, breast cancer, skin cancer
Moderate (1-2 drinks daily) alcohol consumption increases the risk of colon cancer, rectal cancer, colorectal cancer, esophageal cancer, breast cancer
High (over 2 drinks daily) alcohol consumption is linked to almost all cancer incidence and increased cancer mortality
Enjoy other drinks like tulsi tea, kombucha, sparkling water
Avoid triggers
Connect with friends over coffee, tea or an activity like walking or sports
Enjoy dry bars or mocktails at a cocktail bar
Attend social events that don’t revolve around alcohol like Jaybird, othership, sober music festivals
Today’s Mama Must-Have:
Dr. Lisa is a big fan of 24gooddeeds.ca charity advent calendar.
Dr. Toni loves getting outside on the weekend to enjoy the fall colours at local parks.
What’s Else is Happening?
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. 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.
You can also support us by visiting our Patreon page.
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.
In today’s episode re-release from 2020, Dr. Toni talks with Dr. Cyndi Gilbert about the health benefits of nature exposure. Getting outside is so important to reduce stress and stress related health conditions for both you and your kids. Listen in to learn more.
Dr. Cyndi is a naturopathic doctor, the mom of 2 kids and the author of two books, the Essential Guide to Women’s Herbal Medicine and Forest Bathing. Dr. Cyndi’s naturopathic medical practice in Toronto has a clinical focus in mental health, trauma, addiction, sexual/reproductive health and LBGT2SQ health.
In this episode, we cover:
The impact of quarantines and stay-at-home orders, in addition to what neighbourhood you live in, on access to green space
How less access to green spaces makes you at higher risk for a number of different health conditions related to stress
The health benefits of just sitting outside for both you and your kids
How your immune system can benefit from smelling the essential oils of the trees, as well as the vitamin D your body makes from sun exposure
The importance of mindfulness and getting away from your daily responsibilities to decrease your level of stress
How you experience nature and green spaces is impacted by your sense of nature connectedness and safety, which can also depend on your sex, gender and racial identity or level of mobility
The importance of considering and acknowledging the history of the land you are on and people who have cared for that land
Creating your own mindful practice for self-care and self-reflection in nature
Five Senses Forest Bathing – use each of your five senses to acknowledge what is around you
How nature can provide a place for both self-care and building community
You can find Dr. Cyndi on social media @drcyndind or on a hike or in a canoe with her family.
Today’s Mama Must Have:
Dr. Toni is grateful for her neighbourhood park to spend time outside with her family with a ball or bottle of bubbles.
Dr. Cyndi recommends introducing more green into your life, even if it is as simple as having a potted plant. She always brings a plastic bag and glove to clean up garbage in the green spaces she enjoys.
We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.
You can also support us by visiting our Patreon page.
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.
In this episode, Dr. Lisa and Dr. Toni share 6 more nutritional mess-ups you may be making that could be sabotaging your hormone health in perimenopause and beyond. They discuss: the importance of timing your food intake to support your hormones; getting enough calories and healthy fats; how not getting enough fibre may be impacting your period, skin and gut health and more.
What’s Else is Happening?
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. 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.
You can also support us by visiting our Patreon page.
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.
In this episode, Dr. Lisa and Dr. Toni share 5 nutritional mess-ups you may be making without realizing they could be sabotaging your health outcomes in perimenopause and beyond. They discuss: the benefits of tracking your protein and how including organic soy in your diet can reduce perimenopausal symptoms; how not to “drink” all your calories unintentionally; the importance of staying hydrated (and options other than just plain, old,boring water); and how the timing of your last meal or snack may be impacting your sleep, worsening your hot flashes and more.
In this part 2 of 2 episodes, Dr. Toni talks with musician, songwriter, teacher and writer Kenna Burima about her experience with postpartum depression as an older mom and how the creative process helped her through it.
Through her love of music and performing, Kenna Burima has built a career as a celebrated musician, songwriter, teacher and writer in Calgary, Alberta. As a community-minded classically trained pianist, Kenna has made her name in the Calgary music scene as a jazz-influenced solo artist, in the indie-folk band Woodpigeon and in the garage rock bands Brenda Vaqueros, The Pygmies and Beaver Squadron. She has helped create the Carol of the Belles Christmas concert and programmed Calgary’s Downtown Piano series. She was also recognized as one of Avenue Magazine’s Top 40 Under 40 in 2015. Her third album, While She Sleeps, began as a collection of journal entries written while working through postpartum depression after the birth of her daughter. She collaborated with visual artist Bri Strong to create the While She Sleeps Illuminated Songbook and presented While She Sleeps at renowned Calgary theatre company One Yellow Rabbit’s High Performance Rodeo.
Kenna believes that no matter who you are; a seasoned veteran stuck on the bridge, a keen beginner needing help with chord choices, or someone who has never touched an instrument, you can express that which is inside of you through song. Private sessions with Kenna focus on creativity, personal expression and confidence building. Kenna’s 20+ years of writing, performing, and teaching songs of all kinds and genres has honed a gentle approach that will have you leaving each session with a song. But be forewarned, once the door is opened, you may not be able to shut it.
You can connect with Kenna on Instagram, Tik Tok, Facebook and through her website kennaburima.com
What Else is Happening?
Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is this fall. 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.
You can also support us by visiting our Patreon page.
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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