Archive of ‘Health & Wellness’ category

Wet Nights, Dry Nights…GoodNites®!

That moment when you potty train your child and the angels come down from heaven singing “ALLELUIA” but wait what do you mean that doesn’t always mean dry nights?

If you have older children you know exactly what I’m talking about and ifyou’re a parent who’s not at that stage yet you’re going to want to stick with me here.

Many parents when they start potty training their children automatically assume that it also means dry and accident free nights but I’m hear to tell that, that’s not always the case.
Recently on my radio show (The Parenting Show on Talk Radio AM640) we had child/family therapist and author Michele Kambolis join us as a guest for Better Sleep Month (May) and we talked about potty training, nighttime wetting and dry nights aka GoodNites®. I had no idea that being potty trained didn’t automatically mean dry nights. You see, I was pretty lucky with my oldest (Samantha) because it was never an issue with her. The minute she was potty trained also meant dry nights for her, I never had to worry about nighttime wetting.

goodnitesYou see, while all children and parents experience and eventually overcome potty training, some children also experience nighttime wetting at some point in their childhood. For some, nighttime wetting occurs later on in their childhood, while others may experience this earlier on and in some cases right after they’ve completed potty training, which makes it difficult for a parent to identify. If you want to get technical the proper medical condition is called Nocturnal Enuresis and it impacts more than 15% of 4 to 12 year old’s. It’s the involuntary loss of urine while sleeping after the age at which bladder control usually occurs. What causes this you ask? Well it’s primarily driven by development delays in bladder function so eventually it is outgrown.

With that said, my daughter Liliana (now 4 years old) was potty trained at 3 years old, however unlike her big sister her nights are not so dry and so we depend on products like Pull-Ups® to help us manage nighttime wetting at these early stages. During our show, Michele Kambolis stressed how important it is to identify nighttime wetting early on and ensure kids are using products designed to support nighttime wetting. By putting them in a bedwetting product like GoodNites® Bedtime Pants, we’re sending the message that nighttime wetting is a completely different stage from potty training (which they have already achieved), and it’s not their fault. The Bedtime Pants also offer increased nighttime capacity intake to ensure they are comfortable and dry all night long. Waking up dry may have positive effects on our little one’s self-esteem while easing the stress.

One of the early signs of nighttime wetting is when young children are dry during the day, but wake up most nights with wet bed sheets and PJ’s. It’s a common misconception that bedwetting for younger children is simply a continuation of potty training, leading kids and parents to wonder if they missed a step in their potty training process. While we as parents celebrate the milestone of successfully potty training our little ones, nighttime dryness is a completely different process and something that cannot be trained, it must be outgrown. Don’t stress thought because it’s very normal and a common part of growing up.

FACTS:

  • 1 out of 6 children are affected by nighttime wetting
  • Nighttime wetting is more common in boys
  • Nighttime wetting is hereditary…there is a 77% chance that a child will wet the bed if both parents did as a child
  • Nighttime wetting goes away in time. Just as children develop fine motor skills and language skills at different rates, they develop bladder control on their one schedules, as well

 

After chatting with Michele I am now equipped with the knowledge, tips and advice I need to tackle nighttime wetting. We’ll be approaching things a little differently with having a “non-reaction” reaction which you can hear all about in the podcast and I’ll also be looking into taking the next step with using products like the new extra-small GoodNites® Bedtime Pant which are specifically designed for younger children transitioning from potty training to increase comfort.


Click here to listen to the full podcast with Michele Kambolis where we discuss all this and more in detail and get yourself ready for drier GoodNites® so everyone can start to sleep better!

Also don’t forget to tune into The Parenting Show on Talk Radio AM640 or listen live at 640Toronto.com every Sunday at 7pm EST for more on topics like this one.

Disclosure: This post has been sponsored by GoodNites® but the opinions expressed are my own.

For more information on GoodNites® be sure to visit them online,
“LIKE” them on facebook and “FOLLOW” them on instagram and twitter!

Why Meditate?

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor

More than ever before, people today are looking for an alternative way to help them cope with everyday stresses and health concerns. We are awakening to the realization that we have more power over our health than any doctor. Old beliefs have it that a doctor will heal you and you must seek their help when you are not feeling well. New concepts, actually not new to ancient medicines at all, are emerging which challenge that very notion. 

What are doctors doing for us? If you ask a doctor, they say they are saving lives. How? Through early detection, diagnosis and treatment. What role then do YOU have in your health? Do you rely on doctors to find what is wrong with you and wait for them to “fix you”? News flash! No one can fix you but YOU. You need to realize that you play a role in your health. You have the most control over your risk of disease, prevention, detection and treatment.  How do you play a role? Through your thoughts, behaviours, lifestyle habits, emotions and overall perspective. 

Most people do not “check in” with themselves on a daily basis to see how their body feels and how their mind is thinking. They do not spend time addressing their thoughts and emotions in a healthy way. Instead, this fast paced world has them reaching for more food, cigarettes, medications or marijuana for a quick fix.

What can you do to help yourself? MINDFULNESS MEDITATION. This is a practice of stilling the mind to bring your awareness to the present moment. Why would we need to do this? Because the present moment is the only moment we have control over and it determines our future moments. 

When we still our minds, we gain access to a deeper awareness about our bodies and mind. This information can help us make changes to better our health and lives. When we are still and focusing on our breathing, we are also creating a calming, peaceful place in our body where healing can occur.

You can think of meditation as transforming the mind. Creating a happier perspective and releasing limiting beliefs about one self and others. Research has shown that daily meditation can improve:

  • Anxiety
  • Depression
  • Fatigue
  • Insomnia
  • Stress and Overwhelm
  • IBS
  • Anger
  • ADD/ADHD
  • among many others conditions

If you have never meditated before or are not sure where to start, simply sit or lye down in a quiet room and start counting your breathes in and out. Do this for 5 minutes. As thoughts come into your mind, simply let them go. You can image them floating away in a balloon. If you get restless, this is normal. It takes practice and commitment. You didn’t learn how to walk in one day! It takes effort to still the mind and develop a greater sense of peace and calm within.

I offer one on one consulting to help you quiet your mind and find inner peace. I help all my patients gain a deeper understanding of their state of health and how their mental and emotional state greatly influences the physical body.

Much love and peace!

For more from Dr. Jen Cisternino Naturopathic Doctor
and to book a free 15 min consult be sure to check her out online,
“LIKE” her on Facebook and “FOLLOW” her on Instagram!

3 Things No One Tells You About Postpartum Recovery

Guest Blog Written By: Denise Chiriboga of FitTritious

download
You’ve heard it said before “if I knew what I know now….”
For me, it’s about my postpartum recovery and returning to fitness.

Here are three things I wish I knew about postpartum recovery before I had my children. If I knew what I know now, things would have looked A LOT differently.

ONE. I wish someone would have told me that my midwife’s 6 week postpartum checkup releasing me from her care DID NOT mean that I could go back to the same exercises I was doing before I got pregnant, or when I was pregnant.

If I had known, I wouldn’t have gone balls to the wall back to running and kickboxing and would have saved myself from embarrassing leaky bladder episodes every time I jumped, sneezed, laughed, or coughed.

TWO. I wish someone had told me that the body’s spontaneous healing happens in the first 8 weeks after birth.

If I had known, I would have helped my body heal by wearing my belly wrap Every. Single. Day.

THREE. I wish someone would had told me that it’s NOT normal for my belly to grow throughout the day making me look 6 months pregnant 5 months after I had my baby.

If I had known that this is a sure sign of abdominal separation, (aka mummy tummy) which is an actual condition called diastasis recti abominus, I could have gotten help earlier.

If I had known that all of these issues were not ‘just normal after having a baby’ and instead had known the signs and symptoms of core and pelvic floor dysfunction, I would have seen a professional right away.

And by professional, that brings more questions. Exactly what type of professional am I talking about?

Is it your family doctor?

Or that medical clinic that is promoting the latest fat freezing or tummy tuck procedure?

Or is it that hardcore ‘no pain, no gain’ bootcamp trainer at the gym who’s riding your @$$ like crazy?

The answer is none of the above.

The right medical professional to see is a pelvic floor physiotherapist, as well as a trained fitness professional like myself who is knowledgeable and educated in helping moms heal from the inside out. We’re talking strengthening the core and pelvic floor. Don’t forget that you’re baby was sitting and moving all over your womb; your organs were displaced, and everything doesn’t just snap back to the way it was. Even if you feel like everything is ok down there, you don’t want to do anything in the gym that will make you take a few steps backward in your healing process (like I did).

So I urge you, if you are pregnant, and haven’t yet seen a pelvic floor physiotherapist, go see one (you can find one near you by visiting http://www.collegept.org/Home). And if you’re a new mom and experience any of the issues mentioned above, or even if you haven’t experienced any of the above symptoms, it doesn’t mean you’re home free – get checked out, and make sure if you engage in any fitness classes, that they are safe for postpartum moms – meaning there is no high intensity training (ie: no bootcamps, no jumping, or running or jumping jacks, and definitely no crunches) and ensure that the focus is on re-training the core and pelvic floor. You can be sure of this if your trainer or instructor is Bellies Inc. Core Confidence certified like myself. Find out more about my postpartum Strong Mom classes here http://www.fittritious.com.

 

Bio: ChicMamma.ca Vendor Denise Chiriboga, aka The FitTritionist is a personal fitness trainer and registered holistic nutritionist specializing in everything fitness & nutrition for pre&postnatal moms. She’s the founder of Strong Mom fitness classes and takes great care in helping moms heal postpartum issues such as urinary incontinence, mummy tummy, and back pain with fitness, nutrition and functional movement. To find out more about Denise’s classes and get The Flat Belly After Baby Guide visit http://www.FitTritious.com

For more from FitTritious be sure to check them out online,
“LIKE” her on Facebook and “FOLLOW” her on Instagram and Twitter!

Learn to Love your “Woman Cycle”

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor

Pin_ILoveMyPeriod1-e1374819716469
The menstrual cycle is such a beautiful time for a women if she tunes into her body. This extends to her emotional, mental and spiritual body.  We are all aware that our hormones orchestrate our menstrual cycle. For example; if your hormones are out of balance then you may miss a period or have several symptoms like breast tenderness, mood changes, acne, sleep disturbances etc. Most women will see their medical doctor for these imbalances and most are prescribed the birth control pill. Essentially, the pill is masking the underlying imbalances which are there to get “your attention”. We are not meant to “suppress” symptoms but instead listen to the innate wisdom of our bodies and do something to HEAL ourselves.

Let’s look at a common complaint- dysmenorrhea (cramping and pain with periods). Pain with menses can be quickly remedied with Anaprox or Advil. Have you ever wondered why you have pain and why some months may be more painful? Have you spent the time wondering if stress or poor diet had something to do with it? I do IgG food allergy testing in my office and essentially you can find out which foods cause inflammation in your body, which can translate to menstrual pain. Something else to consider is “blocked pelvic energy” a 2nd chakra issue. This energy centre in our body is affected by our relationships with men, sex, our feminine nature, our needs and wants and how they may be influenced by cultural needs and wants.  Have you assessed these relationships? They might be telling.

Another common complaint are mood changes- anger, irritability, sadness or anxiousness.  If people have told you that you morph into a different person then there is something there to explore.  Are you holding everything in and then using that time to give yourself “permission” to explode. What are you not expressing day to day?

I always urge women to look at the cyclical nature of their moods, and try to figure out what their minds and bodies are telling them.  Maybe you need a diet change, a relationship change, need for more exercise, an emotional release, more yoga, meditation or reiki.

During the week before your menses and even into your period-your body, mind and soul naturally want to relax, renew and recharge. Even though you can’t see how much your reproductive organs are working, you have to believe that putting more stress on your body is not helping.  Do not over exert yourself during this time and be sure to be extra loving and kind to yourself. Each menstrual cycle is designed to help you start new and fresh. Believe it or not, most post menopausal women come into my office saying how much they miss their menses. They didn’t realize how good it felt to be “cleansed”.

I want this blog to relay a simple message to you. Your menstrual symptoms are sending you a message that there is imbalance in your body and most likely your life. You are in control of your hormones and you are being called to make a change to help yourself.

For more from Dr. Jen Cisternino Naturopathic Doctor
and to book a free 15 min consult be sure to check her out online,
“LIKE” her on Facebook and “FOLLOW” her on Instagram!

Do NOT Make These 5 Weight Loss Mistakes

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor

64-what-is-self-love-all-about

The weight loss industry is a multi-billion dollar industry. The reason for this is because people are being misguided. Most people who are overweight agree with the following statement. “When I am sad or stressed, I eat a lot. When I am happy, I eat well.” Why then are people so focused on FOOD when it comes to weight loss? It has been my experience and reality that addressing the underlying emotions that influence food choices is most essential.

Let’s discuss some of the reasons why you are not losing weight and keeping it off.

1. You don’t do a good job at nourishing your emotions. It’s not completely your fault. You may have been raised in a family where your emotional needs were not met. From a young age, you might have realized that when you were sad or anxious, no one was there to comfort you or listen to you and so you turned to food. This pattern of emotional eating to help you cope with your emotions stays with you and the habit strengthens as you get older. Unless you make the connection and tend to your emotional needs in other ways, you may always struggle with excess weight.

2. You are too stressed out. Most people I see in my office are overwhelmed with life. They work full time jobs, try to juggle family, friends, relationships, everyday stresses etc. People today fill their days with a “to-do” list that only superwoman can accomplish. What are you accomplishing if you are stressed, unhappy and overweight? When you set out to lose weight and change your habits, you need to make yourself a priority. It involves you freeing up time for yourself and saying “NO” to the things that get in your way.

3. You lack self-love. “How can I love myself when I have a lot of fat on my hips and belly?” says my patient. “Why not? You are more than your flesh”, I say. Once you learn to love yourself unconditionally (that means no matter your size), you can begin the healing process. Here is the reality, only good can come from self-love. It is a process that takes time and some hand holding, but when you have love for yourself, all your decisions reflect that love. For example; a woman who loves herself will not stuff her face with chocolate and ice cream. A woman who loves herself will want to move her body, address her emotions and eat healthier food. Alternatively, a person who hates themselves is more likely to have negative thoughts and negative emotions which lead to poor eating habits. Make sense? Why wouldn’t you choose love?

4. You think FOOD is the problem. Food is part of the problem. More importantly, it is your relationship with food that is the problem. Food is quick, easy and accessible, especially under stressful times. It seems way easier to eat pizza and chips than to express your emotions to a friend. It might be easier in the short run, but very damaging in the long run. You don’t need another fancy diet plan that tells you to avoid gluten and wheat and dairy (unless of course you have an allergy to them). You need to assess the relationship you have with food first and fix it.

5. You keep looking outside yourself for help. So many people are looking for quick fixes, drugs, diet pills, diet plans, personal trainers, nutritionist, doctors, to “fix” them. Asking for help is great, but a lot of people don’t fully understand that they hold all the answers to their problems. I want you to feel empowered in your weight loss journey. I want you to understand that healing starts when you look within yourself to address your feelings, wants and needs. One size does not fit all when it comes to losing weight. You hold the key to your weight loss success. I just help you unlock your potential.

Why am I so passionate about this topic? For many years, I struggled with my weight and was desperately searching for ways to lose it. I tried all sorts of diets and seeked out all kinds of help with no success. When I began to look within, I realized what I needed. It wasn’t pills or strict diets. It was self-love, respect and emotional balance. I started an exploration within myself which involved addressing my emotions, negative thoughts, limiting beliefs, and poor self-image. Through a process, I ultimately created a healthier environment within myself. My outer reality began to reflect my inner loving self. Weight loss happened almost immediately and effortlessly without much concern about food. It truly was a remarkable experience and I can’t begin to tell you how freeing it is. I wish the same for you.

For more from Dr. Jen Cisternino Naturopathic Doctor
and to book a free 15 min consult be sure to check her out online,
“LIKE” her on Facebook and “FOLLOW” her on Instagram!

5 Steps to Decrease Allergies: A Naturopathic Approach

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor

Allergies are on the rise in North America.  According to stats, 30% of adults and 40% of children are allergy sufferers.  According to The Asthma and Allergy Foundation of America, an “allergy” is an overreaction of the immune system to substances that usually cause no reaction in most individuals. So why are people reacting to substances like dander, creams, pollen, foods and mold?

SYSTEM OVERLOAD!

Our immune system is tasked with the role of reacting to things that are life threatening-like a virus or bacteria. When the body is overloaded with poor food choices, stress, chemicals in the environment, products used on the skin, medications etc, the immune system can no longer keep in check what it had kept in check for so long. This is when I see patients in my office complaining that their allergies have worsened or a new rash has formed.

What to do if you have allergies-known or unknown.

1. Remove the Allergen. If you know what you are reacting to, then do your best to avoid exposure as best as you can. Allopathic allergy shots are created to help you become “desensitized” to the allergen. There are many side effects with this and it can be very time consuming. I offer an all natural Allergy Shot to help your immune system find balance.

If you do not know your allergens, then 1. See a Naturopath and get a Food Sensitivity Test to see if something you are eating is triggering a reaction and 2. See your Allergist to get tested for environmental allergies/medicines/chemicals.

2. Detoxify your Liver/Kidneys/Colon. All three of these organs help to eliminate waste from your body. If any organ is not performing it’s duty, then the build up of allergens and toxins can start to show symptoms like hives, rashes, runny nose, sore throat, puffy eyes, headaches, brain fog etc.

3. Clean up Your Diet: Eating fresh whole foods and eliminating sugar and processed foods is sure to help with your allergies. Ensure you get tested to see which foods are best for your immune system. Ensure you are drinking lots of water to clean out your system.

4. Supplementation with Fish oils, Vitamin C and Zinc can help modulate your immune system.

5. Manage Stress: This is super important! Most people do not know how much they are stressing their mind and body until hives appear or allergies worsen. Try to implement deep breathing, yoga, meditation, Reiki, Acupuncture or counselling for your stress.

For more from Dr. Jen Cisternino Naturopathic Doctor
and to book a free 15 min consult be sure to check her out online,
“LIKE” her on Facebook and “FOLLOW” her on Instagram!

The Best 6 Ways to Balance Hormones

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor

hormones

Our hormones dictate how we feel, think, eat, sleep, respond, urinate, defecate, menstruate, lose or gain weight….might I go on….They are essential to life! Hormones are the messengers within us that make things happen to ensure we stay alive! Now I might add, most people today are walking around hormonally imbalanced. How can you tell? Here are a few clues that signal hormonal imbalance:

  • Weight Gain
  • Hair Loss/Thinning
  • Facial Hair Growth in Women
  • Development of Gut/Breasts in Men
  • Acne
  • Insomnia
  • Depression
  • Constipation
  • Brain Fog
  • Anxiety
  • Sugar Cravings
  • Lack of Energy
  • PMS
  • Irregular Menses
  • Short tempered/Irritable
  • Low sex drive   etc……..

So what can you do about it?

Here are 6 lifestyle modifications that you can start tomorrow! If you follow these steps, you will feel happier, healthier and more energetic for sure!

  • Get moving. Exercise has been shown to help with weight loss and also getting hormones balanced. It does not matter which are out of balance, as exercise is a fantastic way to help balance many. Choose an activity you enjoy and stick to it. It must be consistent exercise at least 4-5 times a week for 30 minutes.
  • Get sound sleep. When we sleep, this is when our body comes back to homeostasis, if we allow it. Disconnect from your TV, phone, email and anything that can affect melatonin production at least 45 minutes before bed. Limit caffeine after 2pm as this can affect sleep. Create a zen space for sleep and make it a priority and protect your sleep hours. They are necessary for hormonal balance. Aim for 7-9 hours. When you dream, this is a good sign of deep sleep. If you can remember them, even better!
  • Enjoy a High Fibre Diet: This includes mostly fruit, vegetables, nuts/seeds and legumes.  This type of diet is very high in fibre, which gets the bowels moving and helps flush out excess estrogen levels.
  • This is a must, especially if cortisol (your stress hormone) is elevated. Choose any form of meditation and stick to it. This has to be a consistent practice. Aim for 20 minutes a day to find inner peace and hormone balancing.
  • Do a Liver Detox twice a year. Our liver recycles hormones and when it becomes “sluggish”, hormonal imbalances results. If you are unsure which one to do, reach out as I have the perfect cleanse aimed to target liver, kidneys and colon.

Remove sugar, dairy and high fat foods/meat from your diet. This is a MUST! If you need help with sugar cravings reach out. Keeping a food journal is a great way to become conscious of what you are eating, when and why.

(Get the scoop on your hormones by clicking here to fill out Dr. Jen’s “Hormonal Questionnaire”)

For more from Dr. Jen Cisternino Naturopathic Doctor
and to book a free 15 min consult be sure to check her out online,
“LIKE” her on Facebook and “FOLLOW” her on Instagram!

The Benefits Of Cold Pressed Juice

Guest Blog Written By: Michael Appugliese “mike fresh” from Freshouse Juicebar

12916780_861598643962278_294209023772712385_o

The Benefits Of Cold Pressed Juice

If you haven’t already heard, drinking cold pressed juice can be the most natural and raw way to increase your consumption of fruits and vegetables.

What is Cold Pressed Juice?

Cold pressed juice is a method of extracting juice from produce. It involves two steps.

  • Pulverizing
    • The produce is first pulverized by a blade and turned into pulp. This process breaks open fibers and frees up nutrients and enzymes to be released.
  • Pressing
    • The newly made pulp is placed inside a cloth type bag and squeezed at high amounts of pressure using a hydraulic press. The strong action of the press squeezes out the most juice that can be squeezed out of the produce, better and more efficient than any other form of juicer on the planet.

What is the difference between cold pressed juice and regular juice?

download-1The juice that you find at the supermarket can take up to 12 months before it hits the shelf. Regular juice is: 1.Juiced 2. Pasteurized 3. Stored 4. Shipped

Pasteurization is the act of heating up the juice to extremely high temperatures to kill off the bad bacteria. The problem is that vitamins, enzymes and good bacteria are also heat sensitive, so you also destroy the good bacteria. Chemicals are also added to the juice during this process before it is bottled.

Cold press juice is simply the pure juice from the produce, with no type of processing done to it at all. The juice is extracted and bottled. Because of its natural nature, cold press juice must be consumed within 3-5 days (depending on the juice) from the day it was pressed. Just the way nature intended it to be!

Why Drink Cold-Pressed Juice?

Maximum Nutrition
– Regular centrifugal juicers use a blade that creates heat, which causes the juice to oxidize and lose nutrient value. The hydraulic press removes the juice from the pulp without adding any heat and yields a highly concentrated juice full of nutrients.

Fastest Absorption – once the pulp has been removed, the digestive system is able to absorb all of the nutrients immediately. The digestive system does not have to work on breaking down anything. As soon as the juice enters the small intestine, the nutrients are absorbed immediately and enter the bloodstream.

Freshest juice – Real cold press juice is never pasteurized or processed in any way. The shelf life is only 3-5 days, guaranteeing a fresh product. Always watch out for cold press juice that has been HPP’d (High pressure processing). This juice claims to be cold press, but has been processed to extend the shelf life from 3 days to 30 days! Makes you wonder if this can still be considered natural??

downloadWe are all supposed to eat fruits and vegetables everyday, the problem is that in today’s fast paced society people find it difficult to stop and take a bite of the apple, or eat that piece of broccoli. A high majority of Canadians do not take in anywhere near the recommended 8-10 servings of fruits and vegetables. Cold press juice is a convenient way to stay healthy and guarantee your absorbing high quality nutrients, while getting in all your servings of fruits and vegetables.

“The juices extracted from fresh-raw vegetables and fruits are the means by which we can furnish all the cells and tissues of the body with the elements and nutritional enzymes they need in the manner they can be most readily digested and assimilated.”
Dr. Norman Walker

For more information on Freshouse Juicebar be sure to check them out online
“LIKE” them on facebook and “FOLLOW” them on instagramtwitter and YouTube!

How To Make “Back to School” Stress Free: Tips for Parents and Kids

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor

5-stressbusting-back-to-school-tips-hero

School is just around the corner. This may make you feel anxious, excited, afraid, happy or sad. How do you feel? This time of year can make many people feel stressed and anxious as they prepare themselves and their children for school. The transition from summer to school does not have to be stressful. Here are some tips to help you and your child ease your way back into school.

Tips to help ease stress for PARENTS:

  1. Get ORGANIZED at least one week before school. This includes cleaning the kids rooms, tidying up their play area and also creating a “HOMEWORK” Zone that is fun and appealing for the kids. If possible, organize the kids closets and drawers so that they can easily dress themselves in the morning- with a quick look over by a parent ofcourse.
  2. Shop ONLINE for back to school clothes and supplies. Do this sooner than later. This can alleviate stress and save time for end of summer fun.
  3. If you tend to WORRY about your children in school and this time of year brings you stress and anxiety, focus on the time YOU may have as a parent to NOURISH yourself. Whether that is starting a yoga class, new eating plan, acupuncture or having more time for socializing. Remember, children feed off your energy and vitality. If you are stressed out, they will feel that. Aim to stay cool, calm and collected. Reach out for help.
  4. Try COLOURING Books for adults. Although this activity can help your child with focus, concentration and anxiousness, it is great for adults as well. Great activity to do with your children. You can all benefit!

Tips to help ease stress for KIDS:

  1. Get your kids on a routine at least one week before school starts. Set times for bathing and bedtime. Getting sound sleep is important for your child’s energy, mood and focus. Reading bedtime stories or playing calming music may help some children who are anxious. A hug and a kiss goodnight accompanied by “I LOVE YOU” soothes any child’s soul.
  2. Talk to your children about how they feel about starting school. If you notice that your child is anxious (stomach aches can be a sign) try to ascertain why. Try to help them focus on the positives of going to school. ie. meeting new friends, gym class, seeing your favorite teacher or anything that may have been memorable for them. This is important as children don’t always know how to express themselves. Taking the time to speak calmly and openly with them is important.
  3. Get your kids involved in picking their favorite knapsack and lunch bag. Picking their favorite superhero may give them more confidence and excitement about going to school.
  4. Take your kids grocery shopping with you. Make them a part of their lunch and snack picking. No parent wants their children coming home with a full lunchbox and you know how important fueling the mind and body is. One good treat, one not-so-good treat. Everything in moderation.
  5. Aim to start weaning kids off summer treats which may include a lot of sugar, fats, additives and preservatives. This can help ease anxiousness and hyperactivity in children.
  6. Leave your child a note each day in their lunchbox. It could be a funny picture or sweet message. “Have a nice day :)”. “Mommy and Daddy love you”. “Can’t wait to hear about your day”. “Keep smiling”. Little messages from a parent can make a child feel connected and calm.

If you find these tips helpful please share! Another parent or child may benefit and start school with more ease and happiness because of you.

Wishing you a healthy and happy school start. Here for all your health needs.

For more from Dr. Jen Cisternino Naturopathic Doctor
and to book a free 15 min consult be sure to check her out online,
“LIKE” her on Facebook and “FOLLOW” her on Instagram!

7 Habits of Highly Successful “Weight Losers”

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor

Weight-loss1

Are you struggling to lose weight? Do you often wonder why some people stay thin and want to know their secret? Here are 7 habits that are consistent with people who lose weight and keep it off.

  1. They do some form of exercise most days of the week.
  2. They eat breakfast.
  3. They have portion control
  4. They stick with basic, whole foods.
  5. They have a method to keep track of calories/nutrients.
  6. They deal with emotional eating issues.
  7. They have a support system in place.

How many habits are true for you?

If you are struggling with some of these habits and have picked up poor habits that are contributing to your weight gain, maybe it is time to face each bad habit and work to change them, ONE at a time.

For example: if skipping breakfast is a bad habit you have, then each day when you wake up, try to have something small to eat, such as a hard boiled egg, fruit, yogurt or oatmeal. You must do this for 21 days to break a bad habit and create a new one.

Do this until you can check off all 7 habits. This may take you 7 months long, but it is worth it because it is a permanent change.  Most people try to change too many things at once which can be very difficult and leads to failure and giving up.

Small steps and you are on your way to a healthier, fitter, happier YOU!

Reach out for help in creating habits that last.

Your Friendly Naturopath,
Dr. Jen

For more from Dr. Jen Cisternino Naturopathic Doctor
and to book a free 15 min consult be sure to check her out online,
“LIKE” her on Facebook and “FOLLOW” her on Instagram!

1 2 3