Posts made in December, 2017

Healthy Holiday Guide for Mind, Body, and Spirit

Posted by on Dec 20, 2017 in Blog, Dr. Dana Marshall, Dr. Susan Joyce, General Health, Uncategorized | Comments Off on Healthy Holiday Guide for Mind, Body, and Spirit

For many, the holiday season is the ‘most wonderful time of the year’ because it brings about family and social gatherings, opportunities to bring people together, outings and events, parties, and presents! At the same time, the holiday season also brings added stress, pressured work deadlines, year ends, extra household and entertaining duties, changes to your nutrition and alcohol habits, and even a lack of sleep! So, the most wonderful time of the year, can also be accompanied by many factors that can put your health at risk – physically, emotionally, and mentally. We all want to enjoy this time of year. Here are our tips for how to manage all of the extra demands being made.  We feel it is critical to being able to relax, have fun, and truly be present this holiday season. Body Wash your hands often to help prevent the spread of germs. Holiday season is also cold and flu season. And with all of your family and friends in close proximity, regular hand washing isn’t just a good health practice for yourself, but it’s also a way to help your most vulnerable loved ones (children and the elderly) stay clear of viral and bacterial germs. Wash your hands with soap and clean running water for at least 20 seconds and follow up with an nice natural hand cream to keep your skin moisturized and free of harmful dryness and cracks. Bundle up to stay dry and warm. Even if you’re just running outside to toss out the recycling, or picking up the kids from school, be sure to wear appropriate outdoor clothing: light, warm, loose layers keep you comfortable and insulated, while winter accessories like gloves, hats, scarves, and waterproof boots prevent you from rapid loss of body heat. Be food aware, choose wisely. Holiday foods then to be full of extra delicious things like butter, sugar and wheat and while indulging in this festive season is not altogether bad, you must learn to choose your indulgences wisely to prevent bloating, weight gain, hormonal imbalance, dehydration, digestion issues. Make holiday treats healthy by sneaking in veggies It might sound strange, but we love finding ways to hide vegetables in sweet treats. Feel better about serving your family its favourite cookies and cakes by finding recipes that use healthy pumpkin, zucchini, avocado, or even almond meal to replace wheat flour and/or sugar. You won’t taste the difference but you’ll all be healthier as a result!  Mind Set limits Performing well at work, caring for yourself and your family, AND pulling off a holiday feast can become extra daunting over the holiday season when more demands both personally and professionally are made on you. It’s time to learn that it’s good to say “No” to some things that spread you too thin, make you anxious, put you on edge, or  stress you out. Concentrate on doing fewer things – and ask others to take on tasks to support the bigger picture – and not only will they come out better, but you’ll be able to enjoy the fruits of your labour too! Take a break When you feel stressed out, overwhelmed, or out of control – it’s time to breathe deeply and take a break. When all of the tasks at hand seem to carry the same weight and gravity, stepping back to get some perspective is a healthy and supportive way to manage stress. Figure out what you can let go of, find support from others for things that need to get done (but maybe not by you, this time), take time for social...

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Resolutions are all wrong! Set yourself up for success instead!

Posted by on Dec 13, 2017 in Blog, Dr. Dana Marshall, Dr. Susan Joyce, General Health | Comments Off on Resolutions are all wrong! Set yourself up for success instead!

Every New Year the “R” word kicks into full force. RESOLUTIONS. We evaluate the past year, how we ‘performed’, what we ‘lacked’, and what we are committed to doing 100% the next year. The trouble is that only about 8% of people actually keep their resolutions. For the rest of us, resolutions serve to remind us of what we didn’t follow through on, what we might have ‘failed at’ again, or what we fell short of achieving. In the end, resolutions create a measuring stick that sets most of us up for failure. So this year, what if you let go of the “R” word and focus on intentions instead? There’s a difference between these words, though we tend to use them interchangeably. A ‘resolution’ is similar to a ‘SMART goal’: Specific, Measurable, Achievable, Realistic, and Timely, except that when it comes to making personal resolutions, the most common ones usually miss out on the measureable and realistic parts. Unfortunately those are the two aspects of resolution making that make most of us give up or fall short! These were the top 10 New Year’s Resolutions for 2017:   1 Lose Weight / Healthier Eating 21.4% 2 Life / Self Improvements 12.3% 3 Better Financial Decisions 8.5% 4 Quit Smoking 7.1% 5 Do more exciting things 6.3% 6 Spend More Time with Family / Close Friends 6.2% 7 Work out more often 5.5% 8 Learn something new on my own 5.3% 9 Do more good deeds for others 5.2% 10 Find the love of my life 4.3   When you read these themes, I bet you can imagine how they’re translated into ‘resolutions’ like: “lose X lbs by Y date” or “save X amount of money by Y date”. Can you see how much pressure and expectation there is on finding one acceptable and final outcome for these resolutions – and how discouraging it would be to not meet them? Just reading them makes my heart sink with the expectation of it all! Why do this to ourselves – and at the start of a brand new year, too?  This is where intentions can be more useful, more positive, and more sustainable. In his book, The Power of Intention, Wayne Dyer defines intention as “a strong purpose or aim, accompanied by a determination to produce a desired result.” Rather than focusing on a problem to be solved, intentions focus energy on a gradual shifting towards change, a continual checking in with one’s Self to remember and activate inner motivation to live with the intention set. This New Year, try the following: Write a “Letter of Intention” to yourself. Consider a maximum of FOUR intentions you want to live with and guide your life by over the next year and beyond. The idea is to choose four things that will become themes to live by, that you can cultivate rather than a goal to be ticked off a list. When you select your four intentions choose one based on the physical body, one on the emotions, one on the mind, and one on the spirit. Allow these four intentions to be broader than a specific end-goal, and more of a theme or quality to which you can tend. Re-read your letter and sit with it for a while. Come back to it and distill the content into four intention statements beginning with “I want…” Hang onto that full letter though! Use these four statements as a daily personal mantra when you arise in the morning, and let them be the way you begin each day – excited and content in...

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