How to Dance It Out, Stand in the Sun and Be Your Own Person, by Shonda Rhimes. Shonda was an expert at declining invitations others would leap to accept. With 3 children at home and 3 hit shows on TV, it was easy to say that she was too busy. But in truth, she was also afraid. Shonda’s introvert life revolved around burying herself in work, snuggling her children, and comforting herself with food. Shonda’s sister muttered something that was both a wake-up and a call to arms: You never say yes to anything! The comment sat like a grenade until it detonated. Then Shonda knew she had to embrace the challenge: for one year, she would say YES to everything that scared her.
Community News
Clean Eating: Banana Quinoa Breakfast Bars
1 cup steel cut oats
1 cup quinoa
1/2 tsp baking powder
1/2 tsp cinnamon, a pinch of sea salt
3 large ripe bananas, mashed
2 tbsp ground flaxseed
3 tbsp natural nut butter
1 tbsp coconut oil
2 tbsp pure maple syrup
Optional: 1/4-1/2 cup add-ins like chocolate chips, coconut, chopped dried fruit.
Preheat oven to 350 degrees F. Spray or grease a 9 x 9 baking dish with coconut oil. In a large bowl combine oats, quinoa, baking powder, cinnamon, and salt. Add in bananas, flax, peanut butter, coconut oil and maple syrup. Stir until well-combined. Sprinkle with optional add-ins. Let batter sit for 10 mins to let flax absorb some liquid. Add batter to baking dish and spread out evenly. Bake for 25 mins or until edges are crisp and center is cooked through. Let sit for 20 mins before cutting into 9-12 squares and allow to cool completely. Store in an airtight container for up to 3 days or freeze for longer.
4 Things You Should NEVER Feed Your Dog
All pet owners are aware of the dangers of chocolate. But have you heard of these ones? Suprisingly, only 30% of dog owners know these facts! Keep your pup away from the following: 1. Onions – Plants of this family, including chives and garlic, are not suitable for dogs. Eating these could cause your animal to develop anemia, weakness, rapid breathing and reddish or brown urine. 2. Grapes or Raisins – This fruit can cause severe liver damage and kidney failure. It’s been proven that even a few grapes can potentially be fatal for your pet. 3. Xylotol – Is found in gum, baked goods, and anything else that is sugar substituted. It is extremely toxic to dogs, and it can cause seizures, liver failure and possibly even death. 4. Salt – Eating salt will cause excessive thirst and urination. If they managed to eat a lot, it could cause vomiting and diarrhea, hyperthermia, depression, tremors, seizures, and death.
Lisa Tustin, Professional Pet Sitter
Boost Your Mental Health This Winter
Winter months can be difficult for those experiencing a mental health challenge or illness, especially during and following the holiday season. There are, however, a myriad of evidence-based ways to boost your physical and mental well-being. One important tool is vitamin D. Research clearly shows the benefits of this powerful vitamin for improving body and thereby brain health. Our bodies synthesize this nutrient through exposure to the sun. However, during reduced daylight months we are unable to get what we need from our solar source. Because low levels of vitamin D are associated with depression, it may be beneficial to add vitamin D through your diet, light therapy, or a supplement. If taking a supplement, choose the “D3”version and consume with a fatty meal. Be sure to speak with your doctor before starting a nutritional supplement program. If low mood persists, contact your healthcare provider or local CMHA for additional information and resources.
Sean Miller, Canadian Mental Health Association, mbwpg.cmha.ca
6 Toxic Chemicals in Your Laundry Detergent
The laundry detergent you’re using may contain a cocktail of potent chemicals. Not only can these chemicals wreak havoc on your health, but they also are contaminating our waterways and harming the environment. Because laundry-care product manufacturers are not required to list all laundry detergent ingredients on packaging, it can be difficult for consumers to make informed choices. There are 7 toxic chemicals likely found in your store-bought detergents, according to the Environmental Working Group’s Skin Deep. Cosmetic Safety Reviews, research studies show that the chemicals in detergents link to allergies, irritation of the skin and eyes, organ toxicity, developmental/reproductive toxicity, neurotoxicity, endocrine disruption, ecotoxicology, and biochemical or cellular changes. Do your research as you may find out that it’s your laundry detergent that is causing your skin irritations or allergies.
Kevin Shale, Low Environmental Impact Technologies, leit.ca
Clean Eating: Squash That Apple Pie!
Squash for dessert? This is how to eat your veggies! Fast, healthy, easy, low-calorie and gluten-free – perfect to round out holiday eating. Ingredients: 1 medium cooked spaghetti squash, 2 apples chopped or sliced, 3 eggs, 1/2 cup brown sugar (or sweetener of choice), 1 tsp vanilla, 1 tsp lemon juice, 1 Tbsp cinnamon, 1/2 tsp nutmeg, 1/3 cup raisins or dried cranberries. Preheat oven to 375ºF. Spray an 8×8” baking dish with cooking spray. Whisk eggs, brown sugar, vanilla, and lemon juice. Chop cold squash into rice-size pieces. Add squash, apples, raisins, cinnamon and nutmeg and mix well. Add mix and distribute evenly in dish. Bake on middle rack for 45-60 minutes. Drizzle with maple syrup, sprinkle with toasted nuts and serve with plain Greek yogurt. Adapted from Cara Lyon’s Sweet Spaghetti Squash Kugel with Apples and Raisins, carascravings.com.
Lisa Kehler, www.offyourplatenutrition.ca
Pelvic Floor Muscle Training
Many women have stress and urge mixed incontinence. Risk factors are multifunctional; childbirth, menopause, aging, high impact exercise, poor bowel patterns, and respiratory conditions just to name a few. You may want to consider a program of pelvic floor muscle training as a first step in treatment before surgical consideration. This program should be a minimal trail and should compose of at least 8 repetitions, 3 times per day and be maintained if results are successful. Make sure you are taught and supervised by a Physiotherapist knowledgeable in this area. Lastly, there are no significant adverse effects.
Marita Dowsett, B.P.T., www.physio4u.net
Travelling with Pets
When making travel decisions for the holidays, it’s a good idea to plan boarding or in-home pet-sitting for your pet. But if you have decided it’s best to bring him along, take a few things into consideration. Air travel can be particularly dangerous for animals with “pushed in” faces (the medical term is “brachycephalic”), such as bulldogs or pugs. Their short nasal passages leave them especially vulnerable to oxygen deprivation and heat stroke. If transporting your pet by air is the only option, find out whether they can travel in the cabin with you. Most airlines will allow you to take a cat or small dog in the cabin for an additional fee. But you must call the airline well in advance; there are limits to the number of animals allowed in the cabin. Travel is a stressful event for animals, so remember to plan ahead of time, and talk with your Veterinarian if you have other concerns.
Rob Lamont, www.apetlovers.com
Relieve Anxiety with Reflexology
Reflexology is a therapy used to relieve tension and promote wellness. In Reflexology, reflex points on the feet, hands, and head are stimulated by acupressure which in turn reflex to corresponding parts of the body thereby helping to restore its natural energy flow. It also, promotes homeostasis, which is the balancing of a person’s physical, mental, and emotional well-being. One of the most common benefits of reflexology therapy is a reduction of stress and anxiety because the hormonal glandular reflex points are activated via acupressure. Additionally, it can help to increase blood flow to the extremities, decrease blood pressure and slow down the heart rate. Reflexology therapy is relaxing and feels soothing and is a natural treatment enhancing well-being in a multifaceted way.
Dr. Li Lin, www.brandon-acupuncture.com
Fall Back in Love with Food!
Most Canadians suffer from some sort of digestive complaint on a regular basis. These digestive issues include gas, bloating, indigestion, heartburn and tiredness after eating. These symptoms can all be related to other health issues however if they occur after eating, then chances are they are digestion related and enzymes can help! Renew Life offers 3 main digestive enzyme formulas for varying degrees of digestive distress. DigestMORE is the ideal choice for anyone looking for a daily digestive enzyme to manage occasional digestive issues. DigestMORE ULTRA is the ideal choice for anyone who has chronic digestive problems that may include gas, bloating, regurgitation, and tiredness after eating. DigestMORE HCl is the ideal choice to help combat heartburn and acid reflux caused by low stomach acid. Taking digestive enzymes is one of the most effective ways to change the way your body responds to the foods you eat. Whether you take them every day or just when you need them, digestive enzymes should be part of your digestive care toolkit!
www.healthfirstnetwork.ca/hedleyshealthhut
3 Gifts to Give Yourself This Holiday Season
Christmas is the season of giving, not only of gifts but also of our time and energy. If we are not careful, however, we can quickly find ourselves overwhelmed by all of the hustle and bustle of the season. So to help keep you grounded and grateful and truly make the most of each day, consider giving yourself the following gifts: Presence, Silence, and Self-Compassion. Presence will help you focus on the moment at hand and keep your mind from wandering. Silence is essential for recharging your batteries and reflecting on all for which you are grateful. And lastly, Self-Compassion will help comfort you when the reality of the season does not match the idealized version you wish to be true. These gifts will not only help you stay balanced this holiday season but every day throughout the year. Merry Christmas!
Brent Tocher, chooseauthenticity.ca
