Mom On The Glow: Lifestyle

Showing posts with label Lifestyle. Show all posts

Friday, September 14, 2018

To Carb or not to Carb?

<span style="font-family: Arial, Helvetica, sans-serif;">Those of you following me over the last few years know I love to experiment with foods, nutritional hacks and different dietary approaches. I've been practicing Intermittent Fasting for over 3 years now (<a href="http://momsontheglow.blogspot.com/2016/11/intermittent-fasting-naturopathic-guide.html">Read more about that HERE</a>), and started incorporating a ketogenic diet about a year and half ago. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I LOVE the many benefits of low carb living...it has changed my body, my mind, my hormones and</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGrCgvxmlYeGW1VWOlhLbpggPZcwxCNIpaePp2R757Uky0NnbGLXw4oT5KiHQ78i3Zu3xSVWaQ-IHRVtsaXvlGnzeZB4hj__T5_WzFNOIDP9HEDCZclfcrytSb3HFgXdFIgJXXqKHnRh1V/s1600/BLOG.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGrCgvxmlYeGW1VWOlhLbpggPZcwxCNIpaePp2R757Uky0NnbGLXw4oT5KiHQ78i3Zu3xSVWaQ-IHRVtsaXvlGnzeZB4hj__T5_WzFNOIDP9HEDCZclfcrytSb3HFgXdFIgJXXqKHnRh1V/s320/BLOG.JPG" width="180" /></span></a><span style="font-family: Arial, Helvetica, sans-serif;">my metabolism in many ways. I share these 'tools' with the women I work with in my Fat Fueled Female program - we go full keto for 4 weeks, but in a gentle way that supports the female body and our unique needs. During the program, we keep things really low carb...but is this a lifestyle? is it a diet? is it MAINTAINABLE?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Here's my experience. I've done several bouts of solid keto - one month, two months, 2 weeks reboots. When I'm not full keto I'm still low carb. Each session brings me new benefits. Each session gets easier. Each session improves my metabolic flexibility. I've done the work, I've learned the lifestyle, and now I reap the benefits. I have become a FAT burner. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Over the summer I didn't stress about measuring ketones, being in ketosis, or about enjoying some carbs when I felt I wanted them. I enjoyed ice cream, pizza, and more fruit (seasonal). My body responded differently than in the past. I don't suffer the same crashes or cravings, and enjoying a carb doesn't throw me for a loop when it comes to my eating style - I go back to low carb eating for the next meal and it's no big deal - I love this way of eating and how I feel, so I don't feel like i'm going back to a 'diet'. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I remained a Fat Burning Machine. How do I know? I was still able to fast easily in the mornings, I could do fasted workouts (long distance runs) with no fuel in the tank (in fact, these have gotten EVEN better), and I can still go long periods without 'snacking' in between my meals (which are still full of health fats and proteins)...my body kept the knowledge, and the machinery (liver enzymes) that burn fat as a fuel source efficiently. What I want people to really take from this is that sometimes you will have to get uncomfortable initially, and challenge yourself in a way that you're not used to, but you will get to a place where you sit back and enjoy the rewards of your hard work! I think that is pretty cool.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So for me, doing a strict keto diet is something that i'll do seasonally, or for specific training, or for a reboot. It's also 'mostly' my day to day life, with the occasional carbs thrown in. I think most women can live this way and feel more balanced, connected and in control. It allows us to have an enjoyable family life, to be less hard on ourselves, and to enjoy the best of both worlds! We deserve to feel our absolute best, to love our bodies and what they can do for us, and to be effective in our lives - to give our best to those around us, and to put our best face forward. That's what drives me to live this lifestyle. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I will be running a Fall session of <a href="http://momsontheglow.blogspot.com/p/next-session-starts-monday-october-16.html">Fat Fueled Female</a> starting right after Thanksgiving on Oct.9 (prep week). If you're ready to rev up your fat-burning machinery, I'd love for you to join me! Your entire family will benefit from the nutrient-dense meals that I'll be sharing, and you'll have a stack of recipes for life!</span><br />
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To Carb or not to Carb?

Those of you following me over the last few years know I love to experiment with foods, nutritional hacks and different dietary approaches. ...

Tuesday, November 15, 2016

Intermittent Fasting - a Naturopathic Guide

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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 107%;">Ok, First of all I am SO excited to announce that my guide to Intermittent Fasting is FINALLY ready to reveal! It has been months in the making (and over a year of testing). I wanted to make sure I had it just right, but most of all I wanted to be sure it FELT right in my own body. I use myself as a guinea pig for most of the things I recommend to patients, but this became more than a 'test' for me - it actually turned into a way of life, which made it even more important for me to share it in a way that made sense to you all. I don't talk too much about it with people, because the term Intermittent Fasting just sounds so cliche, or intimidating, or just like a fad 'diet' term or something. But it's more. SO much more. It has brought ease to my life, but has also transformed my body (my energy, my performance and my composition). I honestly feel it's slowed the aging process. It's improved my skin. It's improved my immune system. Ok so how did this all come to be? Here is how it happened.</span></span></div>
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<tr><td class="tr-caption" style="text-align: center;"><a href="http://momsontheglow.blogspot.ca/p/a-naturopathic-doctors-guide-to.html" target="_blank"><b><span style="font-size: small;">BUY NOW</span></b></a></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 107%;">About a year
ago while putting together a nutrition presentation I came across research and
MANY articles about the benefits of Intermittent Fasting (IF). I had heard the
term years prior but was never really interested in anything that had to do
with ‘fasting’ (for myself OR my patients) and had never given it much thought.
Over the years as my knowledge and passion for all things nutrition grew, I was
ready to learn more about how fasting could be incorporated into my own life
and to see if it would make any difference to my own routine and lifestyle. I
read as much as I could find on the topic, and figured I was ready to try it on
myself. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 107%;">To make a
long story short, my experience with intermittent fasting was life changing in
its simplicity. It was liberating on many levels. I found myself with more time
in the mornings, my emotional attachment to food changed as my cravings for
REAL food increased, and my desire for junk lessened (oh don't get me wrong, there is still pizza and ice cream in my life, but I look forward to jumping back into my lifestyle the following day). </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 107%;">My fear of hunger
diminished (I used to think I was going into starvation mode, and that somehow my body was shutting down). My appreciation for the digestive and healing process in the body
increased as my recovery time improved after pushing my limits physically (I trained for my first triathlon this past year, and engaged in long workouts I never thought possible). My
workouts yielded greater results as my body became more efficient. My energy
improved, and my blood sugar levels stabilized. One of my biggest concerns was
‘would I lose precious muscle mass’? The answer is ‘no’. I was able to keep my
muscle mass AND burn extra fat while following an IF lifestyle. And the
improved mental clarity and focus was an added bonus!</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 107%;">My
particular interest in Intermittent Fasting was using a method called the 16:8 method,
which I’ll explain in this manual. As a Naturopathic Doctor, it makes the most
sense to me in terms of how the average person can include IF into their
lifestyle AND it is probably the easiest to do for most people. I also looked at
how we’ve evolved as humans, and now have food available to us 24 hrs. a day if
we want it, whereas our Paleolithic counterparts had to hunt and gather, and
spent MANY hours each day fasting. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 107%;">Although there are several IF articles
available online, I found that very few explained the intricacies of IF and
specifically how IF is different for WOMEN and men AND how IF should be done
differently for specific health conditions. The majority of the articles on IF are
written by individuals in the Paleo community as a basic guide or ‘how to’ on
IF, but there was a lot of missing information as far as I was concerned. <span style="mso-spacerun: yes;"> </span>I hope to touch on these issues in this
manual, and I hope to set you up for success and NOT frustration with this
added guidance and trouble shooting. If this sounds like something you'd like to know more about, <a href="http://momsontheglow.blogspot.ca/p/a-naturopathic-doctors-guide-to.html">my guide can be purchased as an e-book</a> and emailed to you in a PDF format. I hope that it gets you trying IF - perhaps it's something that you too will enjoy!</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 107%;"><a href="http://momsontheglow.blogspot.ca/p/a-naturopathic-doctors-guide-to.html" target="_blank">CLICK HERE TO BUY 'A NATUROPATHIC DOCTOR'S GUIDE TO INTERMITTENT FASTING' </a></span></span></div>

Intermittent Fasting - a Naturopathic Guide

Ok, First of all I am SO excited to announce that my guide to Intermittent Fasting is FINALLY ready to reveal! It has been months in th...

Sunday, October 9, 2016

How to Beat Thanksgiving Bloat!

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<span style="font-family: "calibri";"><b>How to Beat the Thanksgiving Bloat!</b></span></div>
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<span style="font-family: "calibri";">By Dr. Anna Falkowski, Naturopathic Doctor</span></div>
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<span style="font-family: "calibri";">Fall is such a beautiful season here in Canada – the
changing leaves, the crisp fall air and of course</span></div>
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<span style="font-family: "calibri";"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNkE6QMR6ADtzBA_7EERGQt_MtrlpgTfZ4rJBCDEkjK3hlisorfwcdrmNiR-5XRiZLNOtKV670Ejkp8YTKFe7i6ouY-CreLvfP3MB_4C6P_xbvYNZjFi-dyDjrQ1t-1nozvmNuPkPam9lL/s1600/wash.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNkE6QMR6ADtzBA_7EERGQt_MtrlpgTfZ4rJBCDEkjK3hlisorfwcdrmNiR-5XRiZLNOtKV670Ejkp8YTKFe7i6ouY-CreLvfP3MB_4C6P_xbvYNZjFi-dyDjrQ1t-1nozvmNuPkPam9lL/s320/wash.jpg" width="320" /></a></span></div>
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<span style="font-family: "calibri";"> the last harvests of the
season! Thanksgiving is a wonderful time for many Canadians to celebrate
gratitude, family, and the bounties of Fall – pumpkins, squashes, turkey and
cranberries! This amazing celebration usually ends with a bloated belly and the
need for a nap! Here’s some strategies to enjoy Thanksgiving without getting
into digestive turmoil and sabotaging your healthy lifestyle!</span><br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Proper Food Combining:</span></b><span style="font-family: "calibri";">
One of the issues that arises at most Thanksgiving meals is the plethora of
different foods – sampling even just a little of so many options can wreak
havoc on someone with weak digestive function (and even those with a stomach of
steel!). Go in with a game plan – we know that proteins and starches require
different enzymes and stomach acidity to digest properly AND their digestion
happens in different sections of the digestive tract.</span><span style="margin: 0px;"><span style="font-family: "calibri";">  </span></span><span style="font-family: "calibri";">If you want to enjoy the turkey, skip or
minimize the starchy carbs (breads, stuffing, potatoes) and instead decide on a
few veggie side-dishes. Try to stick with 3-4 sides and skip things that are
covered with creamy dressings (digesting dairy along with your big meal will
leave you bloated and gassy). </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM0ooitWqE5IOVfIZP2Cru2imBk4I7zb6tl2WMEwwzgwIfWQRJZA7uOlPURF_QP77iIViuhrN2umRO2A0HrlcKtk9k01R8SoJoJjbX6Au-iO7QJkEeRr-80uJXgxq3Zb0RyPDTBvL2kAuv/s1600/pumpkin.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM0ooitWqE5IOVfIZP2Cru2imBk4I7zb6tl2WMEwwzgwIfWQRJZA7uOlPURF_QP77iIViuhrN2umRO2A0HrlcKtk9k01R8SoJoJjbX6Au-iO7QJkEeRr-80uJXgxq3Zb0RyPDTBvL2kAuv/s320/pumpkin.jpg" width="320" /></a><b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Dessert:</span></b><span style="font-family: "calibri";"> To allow
for proper digestion of your dinner, try to leave some time between dinner and
dessert. If you consumed turkey, it can take 2 hrs for it to move through your
system before you’re ready to properly digest the next thing. I know it seems
like a long time, but this would be the perfect time to take that fall walk or
play some games with the family before moving on to dessert. Not only will your
gut be thankful, but you’ll enjoy the dessert so much more!</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">A special note about
fruit:</span></b><span style="font-family: "calibri";"> consuming raw fruits with other foods can be really stressful on
your gut! Fruit is best eaten on its own 30-60 minutes before a meal (or 2
hours after). So if apple picking is part of your plan, do so prior to dinner
to allow for proper digestion!</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Include Activity</span></b><span style="font-family: "calibri";">:
We’re not just talking about burning off those extra calories that we consumed
at dinner – we’re talking about the physical effect of movement on your bowels!
Moving your body actually helps physically push your food through your
digestive tract, and helps to release the trapped gases from the fermentation
process that happens in your gut! Sitting around for an extended time will
promote belly bloat and discomfort (those of you with desk jobs know what I’m
talking about!). Plan to include a fall hike, a trip to the orchard, or even
some family games at home that get you all moving (Wii Fit, Twister, Table
tennis tournament etc). This is the perfect break between dinner and dessert!</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">Alcohol:</span></b><span style="font-family: "calibri";"> Often
included at celebratory meals, consuming alcohol around meals can have several
negative consequences. Alcohol relaxes the esophageal sphincter, allowing the
acidic contents of the stomach to make their way into your esophagus, which
causes the symptoms of heartburn. For those of you with any irritable bowel
conditions, alcohol will worsen both constipation and diarrhea. Another
consideration is that often people will end up consuming WAY more food than
they intended after consuming a few alcoholic beverages. If you can relate to
any of these symptoms, you may be best sipping a glass of red wine SLOWLY over
the course of the evening!</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri";">If all else fails,
fall back on digestive aids!</span></b><span style="font-family: "calibri";"> Many individuals benefit from including
certain digestive aids when consuming a larger than normal (or more diverse
than normal) meal. Digestive enzymes for example can be taken with your meal to
support the proper breakdown and assimilation of your foods. Your dose will
depend on the size of the meal you consumed (on average, 2-4 capsules may be
required). I recommend a ‘broad-spectrum’ digestive enzyme as it contains the many
different enzymes required to breakdown carbohydrates, fats and proteins. I’ve
even recommended them to people after a meal when they’re suffering from
indigestion.</span><span style="margin: 0px;"><span style="font-family: "calibri";">  </span></span><span style="font-family: "calibri";">Digestive bitters are
another option – they have been used for hundreds of years in different
cultures to ‘prime’ the digestive tract for receiving food. Bitters are strong
botanical extracts that come in liquid form, usually in an alcohol base (like a
typical botanical tincture). Bitters work on a reflex pathway.</span><span style="margin: 0px;"><span style="font-family: "calibri";">  </span></span><span style="font-family: "calibri";">Once their bitterness is tasted in the mouth
– they stimulate the liver to release bile and the stomach to produce
hydrochloric acid (which is necessary for activating your digestive enzymes).
They ‘excite’ the digestive tract so to speak, alerting it to the fact that a
complex meal is about to enter the system! When taking a bitter, be sure to
actually ‘taste’ it (don’t try to dilute it in a sweet juice – it will numb the
effect). I recommend taking bitters 15 min. before a meal, but you can also
take them after the meal to help with bloating and gas. Another amazing factoid
about bitters is that they curb sweet cravings, so perhaps you’ll eat less
dessert!</span></div>
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<span style="font-family: "calibri";">I hope that you enjoy the beautiful celebration of
Thanksgiving, and that you spend it with your loved ones focusing on all the
joy in your life (not distracted by indigestion!). Have a wonderful
Thanksgiving!</span></div>
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How to Beat Thanksgiving Bloat!

How to Beat the Thanksgiving Bloat! By Dr. Anna Falkowski, Naturopathic Doctor Fall is such a beautiful season here in Canada – the ...

Tuesday, March 1, 2016

Why I give my kids COFFEE...and maybe you should too!

<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">Ok before you start judging me you're going to want to read this blog! First off, you should know that I'm Polish, and I grew up on warm milk with coffee...I remember it fondly from a very young age. I didn't have it daily but I remember how much I loved it even back then (As a side note it turns out my husband, who is from Spain, was also given coffee as as a child).</span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">Giving coffee to kids is a cultural thing and is viewed as normal in many countries including Europe, Brazil and many South American countries.</span><br />
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<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">Before I tell you about my household and how I use it, I want to share with you some background of how I view coffee (and why I view it like any other herb, natural remedy or medicine). </span><br />
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<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">While I was studying to become a Naturopathic Doctor, '<i>coffea arabica</i>' was just another botanical we studied in our Botanical Medicine course (and learned about its use as a medicine - stimulant, laxative, brain booster, MAOI inhibitor, circulation stimulator, fat burner and antioxidant etc - it's a LONG list).</span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">[<i>As a side note, I once saw a Chinese medical doctor who determined that my constitution was too 'cold' and asked me to include coffee and wine in my diet (to help move my blood and sluggish circulation)...he was SO right - it's something that I include daily and feel MUCH better from it (COFFEE silly, not wine...I generally save the wine for weekends:)]</i></span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;"><br /></span>
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">So <b>YES</b> coffee is a <b>MEDICINE</b>! Here's some neat facts:</span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;"><br /></span>
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">In a 2005 study by Florian Koppelstätter (Medical University at Innsbruck, Austria) MRI scans determined that caffeine increased activity of the anterior cingulate in the prefrontal lobe of the brain. Why might you care? These areas are involved in planning, attention, monitoring and concentration...hey wait a minute, aren't these really important for school??</span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;"><br /></span>
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">Another cool fact, caffeine has been studied as playing a role in calming children with attention deficit hyperactivity disorder or ADHD (where inattention and impulsivity often hinder their ability to concentrate). Although caffeine is a stimulant, <i><b>some</b></i> individuals are using it to medicate ADHD in their children or themselves. In these individuals caffeine has the opposite effect it has on others - instead of being stimulating, caffeine appears to have a calming effect. <b>Love it.</b></span><br />
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<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;"><b>BUT WAIT</b>...it's important to note that large amounts of caffeine can have negative consequences such as headaches, digestive disturbances and addiction SO please know how much caffeine your child is consuming in their entire diet (cough syrups, cocoa, chocolate bars, pop, ice tea) before you add any amount of coffee. If you're concerned, to put it into perspective, 1 oz of coffee will have about 15 mg of caffeine, 1.5 oz of dark chocolate OR a can of coke has about 34 mg! </span><br />
<br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">I had to get your attention with an awesome title (hopefully I did because you're reading this now), but although I give me kids coffee, it's only a very small amount mixed into an nutrient-dense super-drink that we call the <b>'Hug in a Mug'</b> at our house. This drink is a favorite on cold winter mornings - the minerals help support their bones and teeth, and actually aid in  healthy digestive function. The little bit of coffee does all the wonderful things above and just basically gets them turned 'on' and ready for the day ahead. They have this drink maybe 3-4x/week. I'll admit, some days they may not even get the coffee, because I've drank it all by the time they've come downstairs! </span><br />
<a href="https://momontheglow.leadpages.co/leadbox/144b8e873f72a2%3A12a7c4534f46dc/5631986051842048/" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" target="_blank"><img height="241" src="https://lh3.googleusercontent.com/XGOCrKMRKHJbMe20nZQLUhtChCosZlCF9O7RUrf1mLr28L7L7OJnrdddk2ju-Ty5k4_XBIvVPc2emqnNUvM6Wg=s0" width="320" /></a><span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;"><br /></span>
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;"><b><u>Here's my recipe for Hug in a Mug:</u></b></span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">-Fill your mug 3/4 full with your 'milk' of choice (we use almond milk) - Make sure it's WARM!</span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">-Add 2-3 TBSP of <b>St. Francis Mineral Matrix</b></span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">-Optional: Add 1/2-1 oz. of freshly brewed coffee</span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">-Mix in 1/2 - 1 tsp raw honey</span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;"><b>Stir and Enjoy!</b> </span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;"><br /></span>
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">Oh, and if you missed it last time, I also love using the Mineral Matrix in this <b>AWESOME </b>summer-time snack for the kids -<b> </b><a href="http://momsontheglow.blogspot.ca/2015/06/mineral-rich-peach-yogurt-popsicles.html"><b>Peach & Yogurt Popsicles</b>!!</a> You'll definitely want to try them - your kids won't know what hit them!</span><br />
<span style="background-color: white; color: #373737; font-family: "museo sans 300" , "arial" , sans-serif; font-size: 13px; line-height: 26px;">Ok, that's it for now! If you like what I'm putting out you'll want to click the image above and get my 3 fabulous tips (that I love and recommend DAILY to my patients). Peace out!</span>

Why I give my kids COFFEE...and maybe you should too!

Ok before you start judging me you're going to want to read this blog! First off, you should know that I'm Polish, and I grew up on ...

Sunday, October 11, 2015

How to Beat Thanksgiving Bloat!

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Fall is such a beautiful season here in Canada – the
changing leaves, the crisp fall air and of course the last harvests of the
season! Thanksgiving is a wonderful time for many Canadians to celebrate
gratitude, family, and the bounties of Fall – pumpkins, squashes, turkey and
cranberries! This amazing celebration usually ends with a bloated belly and the
need for a nap! Here’s some strategies to enjoy Thanksgiving without getting
into digestive turmoil and sabotaging your healthy lifestyle!</div>
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<b style="mso-bidi-font-weight: normal;">Proper Food Combining:</b>
One of the issues that arises at most Thanksgiving meals is the plethora of
different foods – sampling even just a little of so many options can wreak
havoc on someone with weak digestive function (and even those with a stomach of
steel!). Go in with a game plan – we know that proteins and starches require
different enzymes and stomach acidity to digest properly AND their digestion
happens in different sections of the digestive tract.<span style="mso-spacerun: yes;">  </span>If you want to enjoy the turkey, skip or
minimize the starchy carbs (breads, stuffing, potatoes) and instead decide on a
few veggie side-dishes. Try to stick with 3-4 sides and skip things that are
covered with creamy dressings (digesting dairy along with your big meal will
leave you bloated and gassy). </div>
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<b style="mso-bidi-font-weight: normal;">Dessert:</b> To allow
for proper digestion of your dinner, try to leave some time between dinner and
dessert. If you consumed turkey, it can take 2 hrs for it to move through your
system before you’re ready to properly digest the next thing. I know it seems
like a long time, but this would be the perfect time to take that fall walk or
play some games with the family before moving on to dessert. Not only will your
gut be thankful, but you’ll enjoy the dessert so much more!</div>
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<b style="mso-bidi-font-weight: normal;">A special note about
fruit:</b> consuming raw fruits with other foods can be really stressful on
your gut! Fruit is best eaten on its own 30-60 minutes before a meal (or 2
hours after). So if apple picking is part of your plan, do so prior to dinner
to allow for proper digestion!</div>
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<b style="mso-bidi-font-weight: normal;">Include Activity</b>:
We’re not just talking about burning off those extra calories that we consumed
at dinner – we’re talking about the physical effect of movement on your bowels!
Moving your body actually helps physically push your food through your
digestive tract, and helps to release the trapped gases from the fermentation
process that happens in your gut! Sitting around for an extended time will
promote belly bloat and discomfort (those of you with desk jobs know what I’m
talking about!). Plan to include a fall hike, a trip to the orchard, or even
some family games at home that get you all moving (Wii Fit, Twister, Table
tennis tournament etc). This is the perfect break between dinner and dessert!</div>
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<b style="mso-bidi-font-weight: normal;">Alcohol:</b> Often
included at celebratory meals, consuming alcohol around meals can have several
negative consequences. Alcohol relaxes the esophageal sphincter, allowing the
acidic contents of the stomach to make their way into your esophagus, which
causes the symptoms of heartburn. For those of you with any irritable bowel
conditions, alcohol will worsen both constipation and diarrhea. Another
consideration is that often people will end up consuming WAY more food than
they intended after consuming a few alcoholic beverages. If you can relate to
any of these symptoms, you may be best sipping a glass of red wine SLOWLY over
the course of the evening!</div>
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<b style="mso-bidi-font-weight: normal;">If all else fails,
fall back on digestive aids!</b> Many individuals benefit from including
certain digestive aids when consuming a larger than normal (or more diverse
than normal) meal. Digestive enzymes for example can be taken with your meal to
support the proper breakdown and assimilation of your foods. Your dose will
depend on the size of the meal you consumed (on average, 2-4 capsules may be
required). I recommend a ‘broad-spectrum’ digestive enzyme as it contains the many
different enzymes required to breakdown carbohydrates, fats and proteins. I’ve
even recommended them to people after a meal when they’re suffering from
indigestion.<span style="mso-spacerun: yes;">  </span>Digestive bitters are
another option – they have been used for hundreds of years in different
cultures to ‘prime’ the digestive tract for receiving food. Bitters are strong
botanical extracts that come in liquid form, usually in an alcohol base (like a
typical botanical tincture). Bitters work on a reflex pathway.<span style="mso-spacerun: yes;">  </span>Once their bitterness is tasted in the mouth
– they stimulate the liver to release bile and the stomach to produce
hydrochloric acid (which is necessary for activating your digestive enzymes).
They ‘excite’ the digestive tract so to speak, alerting it to the fact that a
complex meal is about to enter the system! When taking a bitter, be sure to
actually ‘taste’ it (don’t try to dilute it in a sweet juice – it will numb the
effect). I recommend taking bitters 15 min. before a meal, but you can also
take them after the meal to help with bloating and gas. Another amazing factoid
about bitters is that they curb sweet cravings, so perhaps you’ll eat less
dessert!</div>
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I hope that you enjoy the beautiful celebration of
Thanksgiving, and that you spend it with your loved ones focusing on all the
joy in your life (not distracted by indigestion!). Have a wonderful
Thanksgiving!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_vnaItmSMwE2PsSRYsuuaksTDb7mPKoynJdbP2SXfGUOlQndapbK9JUbzZMngQazg-5s-Ztdhtgms_w6a3CIpVTbuAttuXWhNyLjpePPP_vgAMQW5lKKhhMEx6IgSp_csvNktst46WQF_/s1600/IMG_4452.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_vnaItmSMwE2PsSRYsuuaksTDb7mPKoynJdbP2SXfGUOlQndapbK9JUbzZMngQazg-5s-Ztdhtgms_w6a3CIpVTbuAttuXWhNyLjpePPP_vgAMQW5lKKhhMEx6IgSp_csvNktst46WQF_/s200/IMG_4452.jpg" width="200" /></a></div>
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Dr. Anna Falkowski is
a Naturopathic Doctor, Wellness Educactor & Clinic Director at Vitality for
Life Health Center in Barrie, Ontario with a specialty in Women’s Health,
Weight-loss and Pediatrics. She is a healthy-living advocate teaching the Life
watchers course at Goodness Me and creating programs for ‘Mom on the Glow’, her
wellness blueprint for busy Moms. For more information you can visit <a href="http://www.vitalityforlife.ca/">www.vitalityforlife.ca</a> or call
705-733-2033.</div>
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How to Beat Thanksgiving Bloat!

Fall is such a beautiful season here in Canada – the changing leaves, the crisp fall air and of course the last harvests of the season!...

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Friday, September 14, 2018

To Carb or not to Carb?

Tuesday, November 15, 2016

Intermittent Fasting - a Naturopathic Guide

Sunday, October 9, 2016

How to Beat Thanksgiving Bloat!

Tuesday, March 1, 2016

Why I give my kids COFFEE...and maybe you should too!

Sunday, October 11, 2015

How to Beat Thanksgiving Bloat!

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