I’m no longer making lunches for my sons, but I remember well the struggles at times when what I wanted them to eat was not in alignment with what they wanted.

Whole foods, locally grown and in season are great starting points for family health. However, trying to combine healthy choices with the preferences of your child, and potentially the influences of other children can be a challenge for many parents. I’ve been there too. As a health professional I found it especially challenging because much of my work relates to building health in the body, and with everything that I know it’s been hard at times to not get fanatical about food! However, applying these ideas made life easier for all of us, and much healthier for them.

Here’s what I learned, and what I still do with my sons:

Get your children involved. When my sons were younger they always came to the farmers market with me, we visited local farms, had our own plot at a community garden for a few years, and they’ve always been in the kitchen with me cooking. Now I give them a list of food to prep for dinner the nights I’m busy in practice, and they are actively involved in choosing meals for the week. I doubt they would have this appreciation for food had we not spent hours together when they were younger.

Start Early. I often joke with my sons that at least I was able to make sure their food was super nutritious in their earlier years when their brain was rapidly growing! Offer your baby, toddler, and child an abundance of healthy food and they will grow into healthy kids with an appreciation for healthy food.

Model good choices.  You can’t expect your children to choose vegetables, fruit, lean protein, good fats, if they never see you eating them! Your children might not always eat the meals you prepare (been there) but they are always watching and learning. Lead the way as the adult and stay consistent as much as possible. If you are going to indulge on occasion (and yes you should) talk to them about balancing healthy options.

Which leads me to my last point…

RELAX about it. Consider your child’s food intake for the whole day. Most of you are familiar with my 80/20 approach to a healthy diet – make 80% good choices and leave 20% for items that “have no nutritional value but taste good”. My boys lunches include a fruit, vegetable, sandwich/main of some type and then some kind of packaged, processed item that their grandmother buys them! They understand the importance of good food, but I have learned to focus on feeding them a solid breakfast and dinner, and loosened up about that middle meal. If you focus on the quality of their other meals during the day, and over the whole week, you can safely oblige their tastes for school lunches and still feel you are providing them with the solid nutrition for growing minds and bodies.

Need more ideas? Check out some of the books in our lending library, chat with other parents, and just keep experimenting! Ask me on one your upcoming visits for some other suggestions too.

Isn’t it amazing how one moment, one decision, can change the whole trajectory of your life? I’m celebrating 20 years in clinical practice as a Chiropractor this year and I sit here so humbled, grateful, and a little in awe of how that one decision has brought so much good into my life, and continues to do so.

If I were to summarize the the greatest gifts my work has given me it would be this:

It changed my perspective on health.
Health comes from within. Being healthy is an active way of living and is a result from the choices we make, not from random chance. If there is a problem, I ask “what is the cause?” rather than simply address the symptoms.

Gifted me with natural and holistic approach to parenting.
I gave birth to my sons at home, breastfed, co-slept, minimized their toxic exposure, and nurtured them in a way that felt right to me while honouring the wisdom of natural sciences.

Helped me trust my body.
Tuning into giving my body what it needs to think clearly, move well, restore balance internally and heal consistently fuels my appreciation for the human body and what it’s capable of.

It taught me about my intuition.
That little voice inside, gut feelings, your heart, that knowing that lies within you is never wrong. Let it guide you.

Connected me with amazing people.
From my colleagues, mentors, coaches, and all the leaders I’ve had in my development, to all the people I get to care for in my practice, and then the other Doctors I’ve coached, this list is extensive and I’m so grateful.

To everyone who has been part of my clinical practice, part of the community I’ve shared my ideas of health and healing with, or participated in one of my programs, I’m thankful for the opportunity to help support your health. Onward to many more years!

We all need social connections, it’s part of our fundamental design as human beings, and research has also shown that having friendships supports our health!

However, during the holiday season many people are ‘overstimulated‘, ‘overcommitted’, and ‘overwhelmed’ with too many events.  This can leave people feeling emotionally and mentally drained, and certainly getting  a lot less sleep than they would like! I’ll gently remind you, be choosy about how you spend your time. Politely decline invitations you are not comfortable with, and focus on the relationships that truly matter to you! 

After reading this, you might be thinking “This is NOT not what I’m experiencing THIS year”.

I hear you. Most people I have spoken with in my practice are struggling with the opposite: lack of connection

In other words, loneliness.  With changing family dynamics, different living arrangements, simple geography, and recommendations or even restrictions in place in some communities, it’s not being overcommitted socially that is of concern but rather the distinct lack of it that is leaving some feeling at a loss. 

Every year, many people are left alone during the holidays.  If you feel lonely or isolated, are there ways you can consider getting involved in different activities? Are there any volunteer opportunities?  Are you able to reach out to people who may find themselves alone during the holiday season and consider including them in your plans? Can you consider coordinate a phone or video call if physically being together is not possible?

I bet you can try!

It just might take some creativity, but the rewards will be far greater than just the social stimulation.

At every time of year relationships and social stimulation is essential for health and happiness, make it a priority!

What do you want the holiday season to mean to you this year? 

Do you feel like celebrating? Or are you feeling angry, sad or lonely about the current events and wondering how that will translate to the time you cherish with loved ones over the next few weeks?

It’s ok. It’s been an interesting 8 months, and you’re entitled to feel all those feels!

I will suggest though, that you spend a few minutes reflecting on how you’d like to spend the holidays with some of the limitations that are currently in place, and something I’ve suggested every year in my practice just might be exceptionally appropriate for you right now.

Set an intention for this holiday season. 

But first, be realistic and consider:

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?

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

This year has been no different! In fact, perhaps it has given us even more perspective.

Decide what you want the holidays to mean, what your priorities are, and how do you want to 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 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 this holiday season.

Given the current Covid-19 Pandemic, and the fact that our abilities to gather and celebrate has been dramatically affected this year, how will you celebrate Easter with your loved ones? Although everything is different than it used to be, where can you find something familiar?

So much is not within our control right now, but what you CAN control is your outlook and how you choose to spend your time and energy. Perhaps one of these 4 ideas will help you.

Maintain the traditions that you can. Children thrive on rituals, and during any times of stress or change in their lives it can be helpful to maintain some of the consistent habits they are used to.  What have you done in the past that you can still do? Colouring easter eggs? Having a hunt in your backyard on within your home? You can still have some fun doing these with your family. For some ideas on what to put inside your eggs instead of candy and chocolate check out this blog post.

Use technology to connect with long distance family.  Have you used facetime or zoom or some other platform for video conferencing yet? Many of them are free and can be a fun way to see your loved ones. Perhaps plan a time for a virtual visit.

Give where you can. Are there neighbours or people in your community that could use a hand with something? Obviously keeping in mind physical distancing, is there anything helpful you can do to make someone’s life easier? I’ve had friends who rakes elderly neighbours lawns, or Or is there a surprise you could leave on their doorstop that would make them smile?

Consider a special meal. If you want a celebratory meal but are tired of cooking, perhaps do something different  like support a local restaurant offering takeout? Try a new type of food, or order one of your favourites. Be sure to call or email restaurants ahead of time to verify their takeout policies and the precautions they are taking during this time.