Evolution Instead of Resolution in 2020

I’ve never found resolutions work, and I stopped setting them years ago.  Really, anytime is a great time to make changes in your life! This year instead of resolving to do something different, why not think about EVOLVING a little bit.

Here’s the thing, when you set a resolution and succeed with it, it’s great, but typically at some point you will slip into an old habit, or get discouraged, or you might even lose your resolve for the day/week/month. However, if you think about evolving with your choices it’s easier to give yourself some grace and keep moving forward. Any step forward with the intention to live a healthier life is going to be a positive one, so focus on taking consistent steps forward, even if they are small steps! Even if you take a few steps forward then one step back, you’re still gaining because those steps forward count!

An idea I do love though is the idea of setting an intention and choosing a word to set the tone for your year. I’ve been suggesting it within my practice and love hearing the words that people come up with and what they mean to them.  Maybe this year you might want to give it a try!

Think about your aspirations – what do you want for the year ahead? Is there an overriding theme that comes to mind for you? Can you sum up your intentions in a single word? I bet you can.

A great word can set the tone for your actions and keep you focused.  A word can also serve as a reminder of what’s important when everyday  ‘life stuff’ frustrates us. For example, when my sons were young and I wasn’t in practice, my word was “Nurture”.  It reminded me of my focus on raising my sons and looking after myself.  It allowed me to accept that my career aspirations would be fulfilled at a later date, and that the little boys in my kitchen were simply more important for the time being. In other years the words “Grow”, “Balance” and “Focus” have worked well for me.

A great word sets your intention and will help manifest the people, places,  opportunities (and challenges!) to help you achieve your goals.  A good friend recently shared her story of using theme words during the past few years. “Abundance” was her focus at one time and she grew her business substantially. “Love” was her focus another year, and she met the man she married.  Metaphysics aside, what you focus on tends to happen!  The simple act of awareness can powerfully  keep you oriented towards actions that support your goals, and make you more likely to attract success.

Your ‘word’ might come to mind easily.  You may already have one that has been running through your thoughts repetitively, especially if you have set resolutions or goals for yourself. If not, carve out some time in your week to think about it. Sit quietly and reflect.   Journal if it helps you sort out your thoughts, or, on a blank sheet of paper simply write down words that depict your hopes and dreams for the year ahead. Something will pop out at you, or you may notice a pattern in the words you write down. Don’t over-think it!

Friends, colleagues, and people in my practice have shared their words with me for added support and accountability. Here’s some of their theme words to get you started:  Relate, Believe, Focus, Simplify, Build, Mindful, Refresh, Rejuvenate, and Fun.

Once you have your ‘word’ write it down where you can see it regularly. Use it as a password so you have to consciously think about it many times a day. Place post-it notes all over your home if you need to. Get creative and do what works for you – and share your ideas! I’ll tell you my word!

One word is easy to remember. Pick one for yourself and let it shape the months to come. Whether you feel you need to make some drastic changes, take a few small steps in a new direction, or simply get back into an established routine, commit to doing something  this month to live a better life. 

Set an intention for what you want 2020 to mean to you, choose a word to define it, make deliberate choices and take action! I’m here to help if you get stuck ?

~ Dr Melissa

Give Gifts of Experience This Year!

There are many ways to show affection and pamper the ones you love without purchasing ‘things’. I’ve noticed many people choosing ‘experience gifts’ instead of tangible items. Consider giving someone you love the gift of time together or the experience of doing something they love. I’ve done this with my sons for the past 6 years and we’ve had many memorable times together such as going to Great Wolf Lodge, a trip to New York City, or catching Raptors games. We’ve also gone skating on the Rideau Canal (after a hockey game) and seen Coldplay perform live.

Now when they make their Christmas wish lists they often include ‘things to do’ as some of their items! For the people in your life, what about vouchers for ski passes, yoga passes, gift certificates for restaurants and cafes? Cooking classes, music or art lessons? Spa services are always a popular choice, and tickets to the movies, theatre, concerts, sporting events are always fun.

GIVE THE GIFT OF HEALTH

Another option is to look around your community for services you use, ones that have made an impact on your quality of life, and consider giving your loved ones a certificate to try out those services. Gifts of health are always well received! I’ve had many people purchase an initial session with me or a series of adjustments for people they care about, and there is a tremendous amount of gratitude expressed to me by the recipients.

SHOP LOCAL

If you choose to give gifts during the holiday season, consider ones that are from local stores. Shop within your community if possible and you’ll save on gas, meet new people and support a small business.

But remember, time together is more valuable with the ones we love than any object, and you’ll get the benefit too! Take the stress away from shopping and get creative giving gifts of the heart in other ways this holiday season.

5 Ways You Can Stay Healthy Through The Holidays

During the holiday season many people are overstimulatedover-committed, and that leads to being overwhelmed.  This can leave people feeling emotionally and mentally drained, and certainly getting a lot less sleep than they would like! In my experience, January is a common time for people to get sick…

There are lots of opportunities during the holiday season for indulgent foods and extra alcohol. With the busier pace many people find themselves moving less and workout routines can also slip away. However, this doesn’t have to be how you spend your December! You can celebrate, indulge and still feel good! 

Make a few adjustments in your social calendar and you will enjoy the holiday season and start 2020 in good health.

1. Set intention and stick to it!

See this blog post for more ideas.

2. Be mindful of your food choices.

Eat regularly & prepare for outings. This should be a consideration for all year round, but what happens in the holiday season is that the sheer volume of parties and events can add up to over-consumption. If you are going to  a party or dinner, don’t starve yourself all day in anticipation.  Doing so will  slow your metabolism, leave you ravenous and more likely to overeat later in the evening. Instead, eat small meals or snacks throughout the day and you’ll be less likely to overindulge when you are out. If you are planning on consuming alcohol remember there is sugar and calories in every drink, and if you consume too many your judgement will surely be off.  Be sure to increase your intake of water to compensate for the dehydrating effects. Often we mistakenly believe that we are hungry when really what our bodies need is more fluid. Keep this in mind when you head for the table of food at your next event and try having a glass of water instead.To give your body time to digest and detoxify, consider 12 hour fast overnight. This is an easy habit and if done consistently can make a huge difference! Whatever time you eat your dinner, allow 12 hours before you eat your first meal the next day. (if you finish eating at 7pm, don’t eat breakfast until 7am or later the next day) If you have regularly been practicing intermittent fasting, keep it up!

3. Move your body.

Physical activity makes every system in your body work better. Instead of taking a break from your exercise routine during the holiday season, keep it up! Or consider getting started! You don’t have to wait until January to resolve to get in better shape.  The fact is, exercise is simply something most people have to build into their lives, work into their schedules. You will always find something better to do with your time!(Trust me, I make excuses and procrastinate sometimes too! Ask my trainer!) Exercise helps relieve stress and prevents weight gain.  Moving your body will always give you a boost, even just a some stretching or a brisk walk will rejuvenate your body and mind.

4. Get social, but with intention.

(Again, see the blog post on why this is an important step!) Be choosy about how you spend your social time. Be assertive and learn to say no to situations that will upset you. Decline invitations (if you can do so without grossly offending the invitee) that create unnecessary emotional stress, or will simply burden your schedule and shortchange you of sleep. At the other end of the social spectrum is loneliness. With changing family dynamics, different living arrangements, and simple geography for some people, many are left alone during the holidays. If you feel lonely or isolated consider getting involved in different activities, volunteering your time at seniors homes, food banks or other organizations geared towards helping others. Reach out to people who may find themselves alone during the holiday season and consider including them in your plans. The rewards will be far greater than just the social stimulation.

5. Give your body added support.

During times of added physical demand or emotional stress, it can be helpful to give your body MORE attention. Although I will always remind you to address the cause of stress in your life and in your body, if there are times when it’s unavoidable then helping your body adapt better will help. Keep up your consistent Chiropractic care, consider using essential oils to support your body, take epsom salt baths to relieve muscle strain and help detoxify, meditate, consider supplementation – whatever healthy habits you have used and loved in the past – keep them up or add more of them to your routine for December!

Healthy habits are always a choice!

Healthy holidays ARE possible. If you make a few small adjustments to your habits you’ll feel good throughout the season.

You CAN think about how you want to feel and make choices that align your holidays with that intention so that you make the right choices for you.

Episode 22: 5 Ways You Can Have a HAPPY & HEALTHY Holiday Season!

There are lots of opportunities during the holiday season for indulgent foods, extra alcohol, social engagements and festive fun! However this season can also be physically and emotionally draining if you don’t keep a few important health habits in mind. You can indulge, celebrate and feel good during the holiday season and head into the new year ready to rock! These 5 tips will give you a good start.
 

Hungry for more? Check out the rest of the Rock Your Health Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts!
If you love conversation, reach out here, I’d love to hear from you!

The One Thing You Should START Your Holiday Season With

In my experience in practice over the past 17 years, December tends to be a month filled with fun. But it can also be filled with so much added stress!

One thing that I’ve been suggesting for the past few years that has made a profound difference for people, and in my personal life too, is asking yourself this simple question:

What’s your intention this holiday season?

You’ve likely set goals for your health (and if you haven’t – get in touch! We can help!).

You’ve likely set goals within your work life, perhaps within your family life, finances, and maybe around your home for projects. Why not set a goal for the most-wonderful-and-busiest time of the year?

Decide what you want the holidays to mean, what your priorities are, and how you want feel. Then I want you to write it down.

Choose 3-5 words or perhaps write a brief statement or sentence, then put it somewhere you can see it. You can get creative with this! Make it look pretty or decorative if you like, but what really matters is that you will see it and be reminded of what you wrote. Whether you post it on your fridge, put it on your phone, or write it in a journal that you will look at every day, this is the most important step!

When thinking about this, be realistic and consider:

Every year our lives are a little different, and it’s important to change our expectations accordingly.

What’s happening in your life these days? Where are your children or extended family in the current stage of their lives? Given their ages and interests, what do you want the holidays to look like for you?

Maybe you have a holiday planned, or there is someone in your family who having a tough time, or perhaps your grieving a loved one? There may have been a change in your home or work life. Maybe your finances are more strained than usual? Depending on your reflection on these areas of your life and the people in it, you might want to adjust your plans and celebrate a little differently this year.

When you have an intention to refer to, it will help you make solid decisions about how you spend your time and money this holiday season. You’ll feel better about your choices because they will be more realistic with your current lifestyle, and this will ease your mind, and help you find more JOY (and less stress) holiday season. Give it a try and let us know how it works for you!

Have a Happy, Healthy Halloween!

Dressing up and celebrating Halloween can be fun for kids, and adults, but it can also be unhealthy for your body and the environment!

Consider these tips this year:

Have fun and walk with your kids!

When my sons were younger I sometimes saw parents driving slowly while their children trick or treated. If you are injured and this is absolutely necessary, I totally understand. But if you can walk I’m going to suggest that you do! Move your body a little and appreciate the fresh air. It’s also much more entertaining!

Give Treats You Would Like Your Children to Receive

Enough said.

Create a Low-Impact Costume

Rather than buying a new costume every year, get creative with items you already own, swap with friends, or shop the local resale shop.

Be Mindful of Toxic Chemicals

Most makeup, face paint, and coloured hairsprays contain ingredients that do not support healthy bodies. Even though you might argue “it’s only once a year” I’m still going to remind you there are alternatives! Get creative and have fun with costumes without using chemicals that don’t belong on your children’s skin, or that you wouldn’t want them to inhale.

Decorate Naturally

Grab pumpkins, gourds, hay bales from a local farm. Reuse decorations you have from previous years rather than purchasing disposable items every year that add to the landfill.

Have a Happy, Healthy Halloween!

It’s totally possible to have lots of fun this Halloween, while protecting your health and the environment. Hope you have a great one!

Hungry for more? Check out the rest of our blog posts!
If you’re more of a listener than a reader, you may prefer tuning into my Rock Your Health Podcast.
If you love conversation, reach out here, I’d love to hear from you!

Episode 18: The Health Benefits of Gratitude

It’s Canadian Thanksgiving this weekend and also my favourite time of year in the practice. In addition to the amazing weather and abundance of produce from local farmer’s markets, we have also set up our gratitude wall – an annual tradition in my practice. Today’s podcast is all about gratitude, so listen in and find out how making gratitude a daily practice will actually do great things for your health.

For more on the health benefits of gratitude, check out this blog post.

Hungry for more? Check out the rest of the Rock Your Health Podcast episodes!
If you’re more of a reader than a listener, you may prefer checking out some blog posts!
If you love conversation, reach out here, I’d love to hear from you!

Healthy Holidays!

244800b7b65u7f4The words stress and holidays seem to go together, and yet that also seems rather ironic. 60% of North Americans say they stress they ‘won’t get everything done’ before Christmas. Frequent questions I hear in my practice during December include “Are you ready for Christmas?” and “Have you finished all your shopping?”. The stress doesn’t just apply to our emotional states, our bodies are also stressed by the foods we eat, minimal exercise and too little sleep.  I certainly see a higher level of stress and anxiety in my patients during the holiday season, leading to sluggish immune systems and more frequent injuries.

Is that what the holidays are supposed to be about? Of course not. It may sound cliché but we say the same things every year, and yet nothing changes unless we make a change. Doing the same things and expecting different results is…INSANITY!  So if you’ve been feeling the same way, I challenge you to consider the following points and make some changes in your life and within your  family this holiday season:

Socialize – We all need social connections, but during the holiday season many people are ‘overstimulated’, ‘over-committed’, and ‘overwhelmed’ with too many events. Be choosy about how you spend your social time. Be assertive and learn to say no to situations that will upset you.  Decline invitations (if you can do so without grossly offending the invitee) that create unnecessary emotional stress, or will simply burden your schedule and shortchange you of sleep.

Reach out – At the other end of the social spectrum is loneliness.  With changing family dynamics, different living arrangements, and simple geography for some people, many are left alone during the holidays.  If you feel lonely or isolated consider getting involved in different activities, volunteering your time at seniors homes, food banks or other organizations geared towards helping others. The rewards will be far greater than just the social stimulation.

Exercise – Quite simply, physical activity makes every system in your body work better. Instead of taking a break from your exercise routine, keep it up! or consider getting started! It doesn’t have to wait until January and your resolution of getting in shape or losing weight.  The fact is, exercise is simply something most people have to build into their lives, work into their schedules. You will always find something better to do with your time! Exercise helps relieve stress and prevents weight gain.  Moving your body will always give you a boost, even just a some stretching or a brisk walk will rejuvenate your body and mind.

Eat Regularly & Prepare for Outings – If you are going to  a party or dinner, don’t starve yourself all day in anticipation.  Doing so will  slow your metabolism, leave you ravenous and more likely to overeat later in the evening. Instead, eat small meals or snacks throughout the day and you’ll be less likely to over-indulge when you are out. If you are planning on consuming alcohol be sure to increase your intake of water to compensate for the dehydrating effects.

Take a Breather – It IS the season for family, friends, and being on ‘holiday’ so don’t forget to take the time to relax and indulge in activities you enjoy! Make time for yourself too, often time alone is what is easily neglected with busy social schedules or family commitments.  Spending just 15 minutes alone, without distractions, may refresh you and change your perspective if you are having a frantic day.  Do something that clears your mind, slows your breathing and restores inner calm, Journal, listen to music, take a brisk walk and look at the lights, read a book, whatever interests YOU and gets you in a quiet place for a small bit of time.

You CAN indulge, celebrate, and still feel good in January!

Make good choices for yourself and your family, and you’ll enjoy the holiday season more and start the new year in good health.

More Chocolate? Other Ways to Fill Easter Eggs

ID-10074204Traditional easter egg baskets are filled with chocolate, but why not consider some other ideas this year? 

I’ve been asking patients in the practice some of the ways they celebrate easter weekend with their children and they have shared some fantastic, creative ideas.  Whether you create a basket for children in your life or conduct an easter egg hunt, consider these tips to avoid the overdose of chocolate, sugar and unnecessary waste that is often created with commercial packages.

Chocolate, jellybeans, and candy are fun treats for most children and adults, but in moderation! Even a teaspoon of sugar causes the immune system cells to drop substantially, and can dramatically affect behavior.

If you enjoy filling eggs, purchase ones (yes even plastic) that you can reuse every year and try some of these items to place inside…

  • Stickers, coins, small toys
  • For older children try little pieces of paper with bigger ‘prizes’  written on them. Then create a scavenger hunt to find them too!
  • Use numbers or symbols inside the eggs, and have a corresponding chart for them to follow on – they will love the challenge and skills they will build!

As with all gift-giving, don’t forget about the gifts of ‘experiences’. Many of us already have enough ‘stuff’. Movie/event tickets, lessons for a sport or hobby, gift cards for music or clothing, jewellery, sports cards, games (especially if they are ones you can play as a family!)

Get creative, have some fun, and share  some of your favorite ideas too!

 

Healthy, Colourful, Eggs for Easter

Dying eggs is a common, fun, activity for Easter Celebrations…but have you ever thought about what you are using to create those psychedelic colours? Commercial food dyes are created from many chemicals that do not belong in your body.  This year, consider food based dyes – your kitchen might already be full of them!

How?

Select a dyeing agent, and place it in a large pot using the amount listed below.  Add 1 quart of water and 2 tablespoons white vinegar to pot; if more water is necessary to cover ingredients, proportionally increase the amount of vinegar.  Bring to a boil, and lower heat.

Allow the ingredients to simmer for 30 minutes.  Strain dye into a

bowl, and let cool.

☻            Red-cabbage dye: 4 cups chopped cabbage

☻            Turmeric dye: 3 tablespoons turmeric

☻            Onion-skin dye: 4 cups onion skins ( skins of about 12        onions)

☻            Beet dye: 4 cups chopped beets

☻            Coffee dye: 1 quart strong black coffee (instead of water)

Cold Dipping Method

With this method, the eggs and the ingredients for the dye are boiled separately.  Using a metal spoon, lower cooled hard-boiled eggs into a bowl of dye, and let them soak for as little as 5 seconds or as long as overnight, depending on the depth of colour you desire.  Remove eggs with spoon, pat dry with paper towels, and let dry on a wire rack.  The cold-dipping method produces subtle, translucent shades, but can result in an uneven colour unless the eggs are rotated vigilantly while in the dye.  Lightly rub with olive oil when dry for shine.

Boiled Method

This method involves boiling the eggs with the dye; the heat allows the dye to saturate the shells, resulting in intense, uniform colours. Set raw eggs in a pot of strained dye; bring to a boil for the amount of time specified in our colour glossary. Remove and dry eggs as with the cold-dipping method.

Natural dyes can sometimes produce unexpected results, so don’t be surprised if, for example, your red-cabbage dye yields blue eggs.  Use the following guide to help you achieve the colours you desire.

Deep Gold:  boil eggs in turmeric solution, 30 minutes.

Sienna: boil eggs in onion-skin solution, 30 minutes.

Dark, Rich Brown: boil eggs in black coffee, 30 minutes.

Pale yellow: soak eggs in room-temperature turmeric solution, 30 minutes.

Orange: soak eggs in room-temperature onion-skin solution, 30 minutes.

Light Brown: soak eggs in room-temperature black coffee, 30 minutes.

Light Pink: soak eggs in room-temperature beet solution, 30 minutes.

Light Blue: soak eggs in room-temperature cabbage solution, 30 minutes.

Royal Blue: soak eggs in room-temperature cabbage solution overnight.

Lavender: soak eggs in room-temperature turmeric solution, 30 minutes. Follow with room-temperature cabbage solution, 30 seconds.

Chartreuse: soak eggs in room-temperature turmeric solution, 30 minutes.  Follow with room-temperature beet solution, 5 seconds.

Salmon: soak eggs in room-temperature turmeric solution, 30 minutes. Follow with room-temperature beet solution, 30 minutes.