Discover Wellness - August 2018 Issue 53

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Published by Jennifer Reed R.H.N.

Hello!

I’m a Registered Holistic Nutritionist residing in Quesnel, B.C. where I was born and raised. I’m passionate about living in a healthy community, which is what inspired me to create Discover Wellness Magazine and the annual Discover Wellness Health Fair & Market. Both are platforms to showcase and bring together our local health and wellness leaders, many of which have become dear friends to me and continue to inspire me every day. I thank you for taking the time to read on and treat yourself to a little TLC. Take care, Jennifer

Discover Wellness is a monthly publication distributed in Quesnel, B.C. featuring various health and wellness articles from professionals and enthusiasts, delicious recipes from holistic nutritionists, and a professional directory.

CONTACT US - ADVERTISING & ARTICLE SUBMISSION Discover Wellness Magazine 252 Gardner Street, Quesnel, B.C., V2J 3G6 Telephone (250) 255-2449 Email info@discoverwellnessbc.ca facebook.com/discoverwellnessquesnel SUBSCRIPTION To subscribe for free online please visit: www.discoverwellnessbc.ca Disclaimer The opinions expressed within are those of the writer and not necessarily those of Spiral Health. Those with health concerns should seek professional advice from a healthcare provider as all content found in Discover Wellness is for informational purposes only and is not intended to substitute for professional healthcare advice, diagnosis, or treatment.

means you mostly eat healthy food, and you always love it.

This is the recipe for success: slow changes, step by step. That’s all. Steps like replacing a processed food with a healthier one or trying out a new recipe that may have new foods or spices you’ve never tried before. Just one step at a time, as you feel comfortable. That’s all.

The Place Where Confusion Starts The grocery store can be a very confusing place when it comes to making new buying decisions. Food labelers are out to trick you (it's true, unfortunately). It can be confusing to know when to buy organic or when to save that money for something else. It's also hard to know what to have on hand so you can make great food all week.

A Real-Life Healthy Eating Shopping Guide - by Lisa Kilgour, R.H.N. www.lisakilgour.com Healthy eating doesn’t happen overnight.

You won’t wake up one morning with new food in your cupboards, totally new taste buds and spectacular cooking skills.

All of those blogs and experts who have told you it can happen overnight were exaggerating. And if you’ve been waiting for that miraculous moment to arrive in your life, sorry to have burst your bubble (I really am). But, (and this is a HUGE but) it also doesn’t need to be a difficult tran-

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sition. You don’t need to suddenly give up everything you enjoy eating just so you can eat all of this newfangled healthy stuff.

It doesn’t happen overnight, but it also doesn’t need to be black or white.

Healthy eating DOESN’T equal perfection.

Instead it looks more like healthy foods you really enjoy 80% of the time, and the other 20% includes French fries (or whatever delicious, not-so-healthy food you’d have trouble giving up forever). It

I’ve put together this real-life shopping guide to help you out. The key to make this real-life is: I don’t want you to do everything! (Unless doing everything is only a small change for you right now).

Instead, just go step by step: one change per grocery trip max. One change per month is also totally reasonable. You can make HUGE changes in one short year with this method.

Lisa’s Real-Life Healthy Eating Shopping Guide I’ve separated my recommendations into three parts, but they don’t need to be followed in this order. To start, just pick the one that looks the most interesting to you.

PART 1 – Ignore food advertising (so they can’t trick you).

This is an easy one, because there’s only one rule: if a food package says it’s healthy then it probably isn’t. Just put it down and walk away.

This is especially true when the food’s label brags about something specific, like “gluten-free, high-protein, low-carb,” or whatever is in style right now. Remember the low-fat food craze of the 1980s/90s?

Remember how those foods were chock-full of chemicals and made us collectively much fatter? Well, this is the same thing.

organically can reduce your produce pesticide load by 80 percent. This is a yearly list created by the non-profit EWG.org.

Food manufacturers LOVE food fads. It allows them to modify their foods, slap on a “high protein” label and charge a lot more than they could when the ingredients were more whole.

In a nutshell, these foods tend to be more processed AND more expensive. So just walk away.

All other veggies.

PART 2 – Organic VS. Non-Organic This can be a hard decision when your budget is tight, so I’ve listed foods in my order of preference regarding when to buy them organically and when not to. And yes, veggies are near the bottom. They’re great to buy organically, but there’s definitely better bang for your buck.

Important note: if you can’t afford to buy organic foods at all, that’s okay. Switch to whole foods over processed foods and you and your family will be much healthier. Buying organic is only for those who have the extra budget space.

Local vs. organic: local is almost always better. If you have the choice between produce that’s grown locally (and preferably spray-free) versus something that’s certified organic (but shipped in from somewhere), always go local. Local produce will be higher in nutrients and antioxidants because it (presumably) is much fresher, and you’ll be supporting your friendly neighbourhood farmer, which is very important for our local food economy.

When to Buy Organic, In This Order (top to bottom) Meat, poultry, fish and eggs- Fish is better wild over organic.

Also, free range and/or grass-fed is better than organic. Lower the quantity and increase the quality is my mantra.

Dairy and dairy products, including and especially butter (factory-farming nastiness concentrates in fat).

All forms of soy and corn – They’re high-GMO foods and highly-sprayed ones too. Fortunately, organic versions aren’t too much more expensive.

PART 3- Lots of Healthy Staples I’m not the best grocery shopper, and one could argue that I’m a pretty poor grocery shopper for a nutritionist. I don’t plan out my week of meals and I don’t always make it to the end of the week with fresh produce on hand (I am getting better at this). However, I do have a tried and true way of making sure I can always throw together a healthy meal at any point during the week.

I do this by always having healthy staples on hand and ensuring that my cupboards are stocked by keeping a running list on my fridge. When I notice a staple has less than a week’sworth left, it gets added to the list. When I go to get groceries, I grab my list, add the fresh food that’s needed, and voila! It’s done.

Important note: buying everything on this list will be expensive, so don’t. Look to see where your holes are and fill in the gaps any time you have space in your budget. My kitchen staple inventory took me years to create! It doesn’t need to happen overnight.

Lisa’s Kitchen Staples Healthy fats/oils- Organic butter, virgin coconut oil, extra virgin olive oil, organic sesame oil (regular and toasted) Grains/beans- Oats (rolled and steel cut), quinoa, rice (white basmati), lentils (red and green), organic popping corn Frozen veggies/beans- Spinach, broccoli, chickpeas (makes for a fast protein source), organic tempeh Canned foods- Beans, coconut milk, ready-made curries (handy for a fast dinner), wild fish Sweeteners- Raw honey, organic maple syrup

Honey- Local and unpasteurized is okay. Commercial honey has been so processed some no longer consider it honey.

(This is a bigger problem in the US than in Canada.)

Condiments- Mustard, mayo, miso gravy, coconut marinade, apple cider vinegar, balsamic vinegar, red wine vinegar, nutritional yeast

Concentrated veggies, like tomato sauce and tomato pasteSafe pesticide levels are just for the whole fruit/veggie. Concentrate the veggie and you concentrate the pesticide.

Crackers- Finn Crisps, black sesame rice crackers, organic chestnut crispbread (a new favourite, it’s delish) Bread- Stone Oven kamut sourdough

Coffee- Fortunately there are some amazing organic coffees.

Nut butters/spreads- Peanut, raw cashew, hummus Grains like rice, quinoa, and oats.

Dirty Dozen veggies- Just buying these 12 fruits and veggies

Herbs and spices- Way too many to name, but I always make sure I at least have basil, oregano, curry, turmeric, cumin, paprika, cinnamon, and nutmeg discoverwellnessbc.ca

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Tuning in to Attachment - by Jesse Haber, MA, RCC Fellow Traveller Counselling www.fellowtravellercounselling.com

the past that their close relations are unreliable, or possibly untrustworthy. In these cases, what is being sought is the reassurance that their partner is going to be there when they need them, but is driven by an underlying conviction that just maybe they won’t. To feel safe, they often reach for their partners and try to pull them closer for reassurance.

Attachment in Crisis Few people, when asked about their particular style of attachment, would readily admit that they have a less than desirable attachment to the ones they love. It is natural to want to see the positive in our relationships and cast them in the best light. The interesting thing about attachment styles is that they become most relevant when one or both partners in the relationship are going through some sort of crisis.

According to recent research in the fields of love and relationships, most of us are looking for one main attribute when it comes to our partners: a secure attachment bond. What this means is that we are looking for that metaphorical port in the storm, the one place that we can lay ourselves bare, be taken care of and know that our vulnerabilities will be met with whatever it is we need in those moments. As we all know, life can be unpredictable and chaotic, and having a reliable partner that is in tune with our needs becomes a necessity for establishing trust, respect and closeness. For most of us, this makes a lot of sense: of course we want partners we can trust! However, as we will see, tuning in to the attachment needs of our partner can be a little more nuanced than it first appears.

Types of Attachment To discuss secure attachment, we need to first describe the other ways people can embrace attachment strategies. It is important to note here that attachment strategies are ways that the individual has learned to survive and protect themselves in past situations where the predominant feelings were fear and uncertainty.

When a person learns that others are not responsive to their needs or demeaning of their experience, one strategy that can develop is the avoidant attachment strategy. In this case people often take the stance, “Well, since people are unreliable, I am not going to depend on anyone!” This may be seen as cold or uncaring, but it is actually a way to protect themselves from being hurt. They have learned that when they are uncertain or fearful, and they reach out, others have typically responded by downplaying their fear and emotional uncertainty.

The other example of an attachment strategy is sometimes called an anxious attachment strategy. This is usually characterized by clinging behavior. The individual has learned in

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This language can be tricky, so I am going to trust that you know what constitutes a crisis in your own life (as these definitions can vary significantly). Some examples from the research include going through grief (loss of parents or a child), life transitions (a new job, retirement, graduation) or illness (such as serious surgeries or a life-threatening ailment).

Crisis presents an opportunity for an individual to need the comfort and help of another. That help can also take many forms. Some people just want to be held, others to be heard, and some people need their partner to stay at a distance but know that they are there if needed.

The first step in beginning to understand your own attachment needs is to start asking yourself just a few simple questions: • When I become fearful or uncertain, what is it that I am feeling?

• Am I able to figure out what it is that I am looking for from my significant other?

• Have I ever been able to clearly express this to them?

For the third point, I am often told that your partner should know what you mean, even if you don’t explicitly say it. I would encourage you to assume they don’t know exactly what you need. When two people spend a lot of time together they can begin to assume they know what is going on between them and can get this completely wrong. This is one of the more difficult pieces of the work. Expressing what you really need is an act of vulnerability and is hard for many of us. However, if you and your partner are willing to work on opening up and being honest about your needs, it may be worth the risk. In order to begin to move towards a secure attachment strategy, we must take the time to show to one another that, in their time of need, we can meet those needs and shift old, unhelpful habits.

In the next article, I will continue this discussion on attachment by outlining the idea of attachment wounds and the negative cycles we can get in when we are hurting and have been unable to find resolution and heal.

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Yoga for Children Diagnosed with ADHD - by Ashleigh Stewart, Msc.D

As scientific as the name may sound, Attention Deficit Hyperactivity Disorder is an alleged and somewhat mysterious condition of which, despite numerous studies dedicated to investigating its cause, no convincing evidence of any brain malfunction or other biological or genetic abnormality has been discovered.

What is ADHD?

Even though the source of ADHD is still vague, the symptoms that define ADHD are prevalent and prominent, so much so, that approximately 6 million children in America alone have been diagnosed with an attention deficit disorder and prescribed psycho-stimulant drugs, such as Methylphenidate, otherwise known by its brand name Ritalin, as the primary method of treatment.

Associated behaviors include:

My question is: what is ADHD? Why are so many children being diagnosed with it these days, and what could be the real cause of it? Additionally, how much do we really know about the effects of stimulant drugs on our children? How will taking these drugs affect children’s lives physiologically, psychologically, emotionally and socially as they grow up? Finally, what are the implications in terms of the future of the human race and our world if we keep medicating our children with highly addictive drugs? These questions are what led me to research yoga as an alternative natural holistic strategy for dealing with the symptoms associated with ADHD in children.

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ADHD is said to manifest in early childhood as a behavioral disorder which is defined as a deficiency in age-appropriate attention, impulse control and the inability to follow directions and participate in structured activities.

• • • • • • • • •

Hyperactivity Speaking or acting before thinking Difficulty in following instructions Poor organizational skills Restlessness Impatience Forgetfulness Low self-esteem Poor social skills

Children diagnosed with ADHD find it difficult to slow down, even when they want to. Often, they are so hurried that they seem clumsy and uncoordinated, which can lead to hurting themselves or other children. Additionally, children diagnosed with ADHD generally do not perform well in school, though most of them test at average or above average intelligence.

Possible Causes of ADHD There are many factors contributing to this behavioral disorder, and the fact that so many children are being diagnosed with ADHD. They include: • • • • • • • • •

TV violence Overstimulation from video games/TV Lack of physical exercise Poor nutrition Parental prenatal drug use Sensory overload Pollution Overcrowding Breakdown of the family structure

We live in a busy, stressful world that even our children cannot avoid. Classrooms are overcrowded with split age categories and teachers are expected to fulfill the educational needs of many diverse children, with different personalities and at different developmental stages. Parents are struggling to be emotionally and mentally present as they are preoccupied with the pressure of heavy work-related stresses, busy schedules and the financial pressure of having to pay bills, loans and mortgages. Life these days is a frenzy of stress and pressure, and of course it is going to rub off onto our children.

How Can Yoga Help ADHD? Yoga is simple to learn and easy to incorporate into any busy schedule. The techniques learnt in yoga can be applied at any time of the day, almost anywhere and do not require any special clothing or expensive equipment or tools. In fact, yoga can be so simple that even very young children can learn the techniques on their own and can be taught to practice them during times when they feel stressed, overwhelmed or insecure and need to feel calm and safe.

Yoga is an effective system for helping children and their families to deal with the behaviours associated with ADHD on a physical level through the practice of postures, or “asana”, in a non-competitive way. This can help enhance a child’s sense of body awareness, self-control, patience and respect for other people’s physical space. The fact that Yoga is typically practiced on a mat introduces the concept of personal space and teaches a child that there are boundaries between her physical space to move within and that of other people around her.

Another exercise children respond particularly well to is guided visualization with imagery. It helps them relax and calm down as their inner creativity is invoked and stimulated through use of their imagination. This yoga technique opens children’s minds as they are allowed to fun free in their own mental landscape. This type of mental freedom helps them to build confidence in their own creative abilities, and as a result self-esteem and trust.

The spiritual aspect of Yoga helps ground practitioners in their own silence and inner awareness, something that is becoming increasingly difficult to experience in our busy pace of life today. Yoga also teaches us about personal responsibility and that all our actions/choices create the circumstances and experiences that we live in our life.

The practice of partner Yoga between the parent and child can help build trust and mutual respect as individual people, as well as being part of the parent/child connection. Yoga in this sense can help rebuild, strengthen and solidify relationships within families on many levels in unique, fun and interesting ways.

Conclusion Yoga provides a complete system above all others of which, if practiced both physically and spiritually, can provide the basis for a way of life which incorporates physical, emotional and spiritual understanding and well-being in a natural, healthy and holistic way.

Children are never too young to begin learning about personal responsibility. It will help them to understand that their behaviour influences what happens to them every day.

Children feel empowered in knowing that they have a choice in terms of how they behave and interact with others and their environment. A sense of personal responsibility along with a feeling of empowerment to choose will no doubt lead to better behaviour from a calmer and more confident child.

When parents/teachers are able to acknowledge, accept and relate to who their child really is and what he is trying to express through actions and behaviors, he will no longer be misunderstood and viewed as being dysfunctional. This is very important for the child’s sense of self-worth and success in the future. Our future depends on us raising a generation of healthy, confident, creative and empowered children.

Om Namaste

On a deeper level, meditation practice can help bring you beyond the surface of the behavioural issues that children are experiencing to reveal what lies at the root of the challenges, to understand them and deal with them. Meditation will also help the child to connect with his inner essence, his spirit and his soul. When he becomes more aware of whom he is on a deeper level, he will be more able to express this to his parents and teachers.

Dr. Ashleigh Stewart, Msc.D. Metaphysical Counselor, Therapeutic Yoga Instructor, Reflexologist & Holistic Health Expert Author of “Five Minutes to Mindfulness” www.littlelighthouseyoga.com discoverwellnessbc.ca

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Watermelon Salsa Watermelon is rich in antioxidants like lycopene and vitamin C, which has been found to help in the prevention of prostate and breast cancer. When watermelon is combined with jalapeĂąo pepper it has a thermogenic affect on the body which makes it great for fat loss. Watermelon is alkalizing on the body as well as it contains potassium benefiting muscle and nerve function.

Ingredients 1 cup watermelon, diced really small 1 cup blueberries 1 cup cherry tomatoes, diced 1/4 cup red onion, finely diced 1 jalapeĂąo pepper, finely diced 3 Tablespoons mint, chopped 3 Tablespoons cilantro, chopped Zest and juice of one lime A few pinches of sea salt Combine all the ingredients in a bowl. Place in the fridge until ready to serve. Serve with organic (non GMO) corn chips or roasted vegetable chips.

Stacey Deering is a Certified Holistic Nutritional Consultant, recipe creator, food photographer and fitness coach livng in Calgary BC. staceydeering.com

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