by | Jul 31, 2017 | Uncategorized
My summer book recommendation: Eat fat, Get Thin Dr. Mark Hyman
Dieting, majority of my patients wouldn’t mind losing a couple pounds, even if it is not the primary reason for coming into my office. Holding on to a few extra pounds can increase your risk of many serious diseases. With all of the dieting fads out there, how do you know which one to follow? I can tell you a diet low in fat, and high in carbohydrates(often refined) will not provide you with the results you want. This diet became popular in the 1960’swhen the American Heart Association linked saturated fat to coronary heart disease. As a result the no fat or reduced fat products poured onto the shelf. What people didn’t realize is that when you reduce/remove fat from foods it tastes bad so in order for it to taste better sugar must be added- so begins the sugar/carbohydrate addiction.
Unfortunately this addiction leads to many poor habits and health concerns. Another reason why fat was considered to be “bad for us” is because it contains more calories than other food sources. We were then taught calorie counting to lose weight. Each calorie is not created equally and the old saying calories in=calories out needs some revision, as each one is processed differently. Coconut oil is a great example, it is high in medium-chain fatty acids, these are not readily stored as fat but instead digested and used easily by the body.
To clarify, when I am raving about fat I do not mean deep fried fats, or hydrogenated fat. Avoid trans fats which are not good for us and contribute to heart disease, inflammation, cholesterol and other diseases. I am talking about healthy stable fats that are not heated above their smoke point, some of my favourites include omega 3’s (fish), avocados, coconut oil, olive oil, nuts and seeds. Fat helps bust our sugar cravings, keep us satisfied, balance hormones, improve mood, boost cognition and focus, anti-inflammatory anti-aging, can even help you loose weight.
The now popularized ketogenic diet which entails 60-75% of your daily calories coming from fat, have been shown to be beneficial for numerous neurological conditions, weight management and other inflammatory conditions. This can be a difficult and extreme diet to follow but demonstrates the many benefits of healthy fats. I encourage people to work with a professional or educate themselves prior to taking on the ketogenic diet.
Healthy Diet Calgary
If healthy fats aren’t a staple in each of your meals and snacks I would challenge you to bring them in and watch for the benefits! Please enjoy the Match Chia Pudding recipe I have attached, including 4 healthy fats it is sure to be a winner with everyone in the family.
Matcha Chia Pudding
•1 1/2 cups Organic Coconut Milk (canned, full fat, refrigerated overnight)
•1 cup Unsweetened Almond Milk
•2 tsps Green Tea Powder
•1/4 cup Chia Seeds
•1/2 Avocado
•3 tbsps Maple Syrup (can also substitute with 1tsp stevia)
1.Add coconut milk from the can into a blender with almond milk, green tea powder, chia, avocado and maple syrup (or stevia). Blend until smooth. Place in fridge to thicken about 10 to 15 minutes.
2.Once it has thickened up, layer chia pudding into mason jars or containers. Add toppings if you wish, and enjoy!
*Adapted from that clean life.
Eat Fat and Get Thin! Change your lifestyle with Docere Wellness Centre today!
by | Jul 25, 2017 | Uncategorized
Make 2017 the Best Year Ever! Make it intentional. Create space for and make time for those things that matter most, that fulfill you, that bring you joy.
Reflect on 2016. What did you love about the past year? What did you learn? What do you want to celebrate? What didn’t serve you? Where do you want to see change happen in your life?
Look forward and envision what you want 2017 to look and feel like. What brings you joy? What do you value? What do you long for in your life? What do you want more of in your life? Less of?
We can get really good at passing over accomplishments. Stop. Celebrate your accomplishments and your wins from the past year. We can also get really good and running away from those things that don’t make us feel “good”, hoping things will be different. Stop. Breathe. Let yourself feel what you are feeling about it. And get intentional about creating space for change if something is not serving you.Now that you have reflected on the year past, and looked to the year ahead, what do you want to create space for in your life – what do you want to get intentional about in 2017?
Setting an intention for the year can mean more:
Clarity – Setting an intention will help you gain clarity on what you value most, and those people, relationships, activities, etc. you want to make a priority in your life. As you begin and continue to make decisions and choices from a place of intention, you will find yourself becoming more and more self-aware.
Courage – Setting an intention will help you get better at saying yes and no. Saying no to those things that don’t fulfill you creates space for those things that do. If you find yourself not wanting to do something but a voice is saying you “should” it might be time to call upon courage to say no. If book club is no longer fulfilling you and is something you would rather not do, step back from book club. It will create space for something more fulfilling in your life. The more you do it, the easier it gets.
Fulfillment and Joy – When we set an intention we are making a declaration that something is important and meaningful to us, and we are making a commitment to self. Following through on that commitment, and making decisions based on what is important to us and in line with our values brings fulfillment and joy.
Holistic Life Coaching NW Calgary
Now that you’re ready to set an intention for the year, think about who in your life you can call on for support and get a support system in place – you don’t need to go it alone. Who in your life will champion you? Ask for help and assemble your crew. A coach will support you in getting intentional in your life and can be a wonderful addition to your crew!
Set your intention for 2017!! Don’t just hope 2017 will be different, be intentional and make it different.
Make 2017 an amazing year! WINTER/NEW YEAR PROMOTION – sign up for three months and receive 10% off! Sign up for six months and receive 25% off! BOOK YOUR COMPLIMENTARY SAMPLE SESSION TODAY! Call 403.452.6262
Not sure what to expect, or want to try out coaching before you commit? Book your complimentary coaching sample session TODAY! Call 403.452.6262
Amanda is a self-awareness and fulfillment coach. Amanda coaches and supports people in living healthy, balanced and fulfilled lives. She coaches and honours the whole person – mind, body and spirit. Her clients experience fulfillment in all parts of their lives – health, family, relationships, career, etc. – and they value and appreciate that all parts of their lives are connected, and that we all have responsibility in and for the world around us. She lives in Calgary, Alberta, Canada with her loving husband and three inspiring children.
by | Jul 18, 2017 | Uncategorized
This summer is going to be a time to relax and replenish – Really! You’ve got kids’ summer camps and activities lined up, vacations booked, and dates in the calendar for when guests will be visiting – all wonderful things to look forward to and you know that what starts out as “manageable” can sometimes end up feeling overwhelming and not so fun. Don’t forget about you and what you enjoy! Get intentional about what you want your summer to look and feel like, so you’re not exhausted and longing for September to come.
We spend much of the year getting our kids to gymnastics, dance, soccer and hockey. When we can, we fit in time for a yoga class and the gym. We end many of our days and begin many of our mornings preparing lunches and planning out our days ahead. Summer often brings a sense of relief, a time to let out a large exhale and slow down, a time to take it “easy”, and dream of all those things we have been saying we were going to do over the summer.
What would it feel like to end the summer on a high note? What would a “successful” summer look like for you? What are you dreaming about doing for yourself, for your family, for your home, for your community this summer? Get intentional, and make your summer amazing!
Make it a summer of self-care – consider what RnR looks like for you, what brings you joy, what you want more of, what you want less of, what you want to prioritize and how planning and intention can support you. Rest and relaxation looks different for each of us. At times a glass of wine and a long bath or curling up with a great book helps us rest and replenish, other times it might be going for a long run or yoga class. Honour and listen to your inner knowing – what helps us rest and replenish may look different from day to day.
What brings me joy? Alone time, connecting with your kids, date nights with your partner, long walks by the river?
Whatever it is, honour that it is important to you. You know what brings you joy, and you know what drains you. Make this summer the one where you get really good at saying “no” to those things that drain you, and “yes!” to those things that bring you joy. If you find yourself vacationing with extended family or friends, and it won’t bring you joy to go along with the group for a long hike, honour yourself and opt out – stay back and read a book on the patio, if that is what brings you joy.
What’s the priority? Being active, getting out every day with the kids, completing those photo books you have been putting off, cleaning out those two cupboards in the kitchen, organising the pantry, staining the fence – and the list goes on. At the end of the day, what is most important for you? You can’t do it all at once – stop beating yourself up when you don’t get to every “wish” on your list every day. Prioritize, and choose those activities or “to do’s” that feel most rewarding and fulfilling.
To schedule or not to schedule? The school year is full of routine and scheduled activities and events. What do you want your summer to feel like? The same? Different? I know I let out a huge exhale when all of the after school and weekend activities wrapped up. I know I want my summer to have less “have to be there by” and more “what do we feel like doing now?” I also know that one of my kids thrives on routine. I’m looking forward to creating a balance this summer that honours both myself and my children.
Self Awareness Coach NW Calgary
Coaching helps you get clear on and honour what you value, what is truly important for you, and it supports you in getting from where you are to where you want to be. It is a wonderful way to commit to making self-care and taking care of you a priority. And it keeps you accountable. Whether you’re looking for help to create the summer, fall or life you’ve always wanted, working with a Coach is such a fulfilling path to achieving your goals. Make coaching part of your regular self-care routine, and let it support you in getting intentional.
SUMMER PROMOTION – Sign up for 3 months of coaching and get a 4th month free! Book your complimentary sample session today – Call 403-452-6262!
Amanda is a self-awareness and fulfillment coach. Amanda coaches and supports people in living healthy, balanced and fulfilled lives. She coaches and honours the whole person – mind, body and spirit. Her clients experience fulfillment in all parts of their lives – health, family, relationships, career, and beyond – and they value and appreciate that all parts of their lives are connected, and that we all have responsibility in and for the world around us. She lives in Calgary, Alberta, Canada with her loving husband and three inspiring children.
by | Jun 21, 2017 | Uncategorized
Family Fun in the Summer Sun
Summer is almost upon us. The days are longer, the grass is green, flowers are blooming and we want to be outside soaking up the sun’s rays having some fun! The following two articles will give you some recreation activity ideas and a better understanding of safe suncare for you and your children. First, Dr. Hagel will talk about how to stay safe and healthy in the sun by looking at sunscreens and vitamin D absorption for adults and children. Then Lisa will give you a number of ideas and considerations on how to stay active with your family outside this summer. How many of us have gone on a family picnic, wondered what to do with the kids, sat around on lawnchairs and got a sunburn? Too easy to get stuck in that rut! Time to break free from that mindset, so read on.
Vitamin D and Sunscreen
Calgarians appreciate beautiful spring and summer days, after 7 almost 8 long months of cold weather, everyone is finally outside! As most of us are aware the sun is vitally important to our health and wellbeing. Sunshine produces Vitamin D, serotonin, dopamine and regulates our circadian rhythm ensuring quality sleep/wake cycles. When our retina perceives the sun our brain releases happy and calming neurotransmitters creating an instant mood boost. Exposure to the sun’s rays produces Vitamin D. The UV rays required to absorb vitamin D cannot penetrate glass, clothing or sunscreen. Exposure to sunlight in the winter if you live north of Atlanta Georgia is not sufficient to produce vitamin D. It requires 10 minutes in the summer midday sun for a fair individual with shorts and a t-shirt to produce 10,000IU of vitamin D, 6-10x longer is required for dark skin pigment.
Vitamin D is an incredible vitamin that is actually not a vitamin at all, but a hormone. The molecular structure of vitamin D make it a hormone, allowing it to be a part of many processes in the body. Vitamin D protects against osteoporosis, heart disease, breast, prostate and colon cancer, depression, insomnia and autoimmune disease. Vitamin D is also an important immune system booster, it is one of my favourite supplements to prevent or provide a quick recovery from seasonal illnesses. Being that vitamin D is so important and sunscreen actually prevents us from absorbing vitamin D, it is important to exercise sun safety while still ensuring that you are exposed to an adequate amount of sunlight.
Healthy Tips NW Calgary
I am not suggesting that you burn yourself trying to soak in some vitamin D, being safe in the sun is very important. Sunscreen for most is necessary during the hot summer months. However, it should be considered a last resort, first try covering up with shirts and hats. Try to plan around the peak UV times, going out in the morning or late afternoon. Seek some shade under a tree or bring an umbrella. But if you have to use sunscreen what should you use and what should you avoid?
UVB rays are the rays responsible for burning the skin if exposed for too long. UVA rays are the dangerous rays that cause damage to skin cells, leading to aging and skin cancer. Zinc oxide and titanium dioxide are considered two agents that are stable in sunlight offer protection from both UV rays without harsh additives. Ingredients to avoid are oxybenzone which can disrupt hormones as they act like estrogen in the body. Another ingredient to avoid is retinyl palmitate, which is a vitamin A derivative that can actually increase risk of skin cancer to sun-exposed skin. Spray on sunscreens do not have the efficacy that lotion sunscreens can offer that provide a layer of coating on the skin. There is also an increased risk that you will inhale the spray products.
So find a good quality sunscreen, don’t forget your shirt and hat and go outside and enjoy the beautiful weather.
Get started on your journey to optimal health with Docere Wellness Centre. Contact us today!
by | Jun 15, 2017 | Uncategorized
Family Fun in the Summer Sun Part 2
Summer is almost upon us. The days are longer, the grass is green, flowers are blooming and we want to be outside soaking up the sun’s rays having some fun! The following two articles will give you some recreation activity ideas and a better understanding of safe suncare for you and your children. First, Dr. Hagel will talk about how to stay safe and healthy in the sun by looking at sunscreens and vitamin D absorption for adults and children. Then Lisa will give you a number of ideas and considerations on how to stay active with your family outside this summer. How many of us have gone on a family picnic, wondered what to do with the kids, sat around on lawnchairs and got a sunburn? Too easy to get stuck in that rut! Time to break free from that mindset, so read on.
Healthy Recreation Ideas
When I first became a parent ten years ago, I had no idea how my recreation lifestyle would change when having children. Each stage of a child’s growth brings on a new complexity and considerations for motor development, self-efficacy and interests in activities. As your family grows, your recreation needs and interests will change along the way. Sure there will be times and it is very healthy to regularly do so, for parents to participate in fitness and sport activities on their own, while the children are with a babysitter. Summer family time though does not have to be just sitting around in the house or in lawn chairs eating ice cream and potato chips for something to do. Here is how everyone can stay active and be together.
Exercise Activities Calgary
Family recreation pursuits are important as they:
Promote stress release, time together having fun, getting to know each other better, improved health and fitness, opportunity to try new activities and family members learn to appreciate each other more.
What to do outside with kids to stay active this summer:
Babies and toddlers – put a blanket down on the grass, baby can roll around and do tummy time, bring a few teething toys. Toddlers can do “mini” races and practice walking, kick or roll a ball. Adults – go for a walk with little ones in a carrier or stroller. Kids love to be outside and will often engage more when you play with them.
Preschoolers – they now have the coordination to perform more complex activities – set up a mini soccer game, teach them how to putt with a golf club and ball, set up bowling or croquet on the lawn, play tee ball, draw hopscotch on the sidewalk with sidewalk chalk. Mom and dad play too!
Elementary and teenage years – encourage them, set up an activity that is at their level and let them challenge you (they will love that part!). They can swing a racquet, kick a ball with aim, throw and catch a baseball, run, climb and will demonstrate strategy and competitiveness at these ages. Be ready mom and dad as I hope you have been maintaining your fitness level to keep up!
Other general family recreation ideas – visit different playgrounds in the city throughout the summer, go on nature walks through the city parks and by the river, go hiking in the mountains, go swimming, visit the Zoo, Science Centre and Heritage Park, ride bikes, build a fort outside, run through the sprinkler, hula hoops, badminton and volleyball. Could drive to a local town and walk, explore, have lunch. Rainy day? Check out one of the many fabulous recreation centres our city offers and head inside. (Sometimes my daughters and I can be found inside our house on a rainy day doing a dance party in our living room).
Remember – sun safe strategies, hydration and regular healthy meals and snacks will keep your activities enjoyable without the sluggish late afternoon feeling of indigestion and brain fog.
This summer let’s get active, stay active and have fun with our families!
If you have any questions and concerns about your health, contact us at 403.452.6262 today!
