In this episode, Dr. Lisa walks through the benefits of using a vacation departure plan and vacation optimizer plan. Do you ever feel like you need a vacation after coming home from vacation? Being intentional around your holidays can make your time away more enjoyable, plus you get to avoid the stress and burnout that can happen before and after vacation time! You need and deserve time off, so listen in to make it work for you to fill your cup and feel re-energized.

In today’s episode, we cover:

* What is included in a vacation departure plan* Wrapping up work tasks* Do it, defer it or delegate it* Automated vacation responder for email* Tech detox plan* What is included in a vacation optimizer plan - the fun part!* 3 words to describe your ideal vacation* Rest vs. activity* Relationships* Where to eat* Nurturing your mind and heart* Find the 5-4-3-2-1 mindfulness meditation with Amy Fowler at Episode 96* Find Michael Hyatt’s Vacation Optimizer at: https://landing.michaelhyatt.com/vacation-optimizer 

Today’s Mama Must-Have:

Dr. Lisa loves her Kitchen Aid food processor for making coleslaw, salad dressings with ginger, smoothies, energy balls, coconut milk ice cream and one-bowl crepes. 

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Meetup group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Dr. Lisa’s Wild Collective in Fall 2022: get on the waitlist: wildcollectivetoronto.com

Email us or connect with us on Facebook and Instagram. 

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Stay safe and healthy everyone!

Disclaimer: The information provided is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.

In this episode, Dr. Lisa chats with parenting coach, France Tailleur, about how to parent your child “their way”: consciously and based on who your child truly is and who you truly are. There are huge differences in patterns of eating, morning routines and extracurricular activities to navigate as a parent. Listen to learn how Human Design can help guide you to parent in a way that allows your child to thrive. 

France Tailleur is The Human Design Parenting Coach. Her mission is “heal the parent & the children will thrive.” She guides her clients to challenge anything that takes away their freedom & makes them less than they could be. She has an innate gift at finding unconventional & practical solutions to parenting challenges that arise. She focuses on Inner child healing, Conscious Parenting tools, Human Design & more. What happens when you learn & embody these modalities is you become confident & connected as a parent, you create an environment for your child & yourself to Thrive in & you tap into unconditional love & acceptance & of course deeper connection with yourself, your child & your partner.

France is a #1 Amazon Best selling author with her Journal Sparkle Time. She is also the host of the Intentional Parenting Podcast.

In today’s episode, we cover:

* What it means to consciously parent* Reparent yourself* Parenting your child intentionally* What is Human Design* Remembering who you are* Why you see parenting differently than your spouse or co-parent* Why siblings can be completely different and need different parenting* How to find out your Human Design type* Mybodygraph.com* How Human Design can help you recognize your strengths and your challenges, as well as your child’s strengths and challenges* The important role Human Design can play for you to create and maintain healthy boundaries in your relationships and parenting

Connect with France on Instagram and Facebook.

Sign up for France’s Growing By Design program - which is her "build your own" human design reading. Use the code: WEEKS30 to get 30% off!

Get France’s sparkle time journal.

Today’s Mama Must-Have: 

Dr. Lisa loves her Instant Pot to make her own apple sauce. 

France is a big fan of having a backpack full of snacks, water and activities for her daughter. 

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Join my "5-Day COLD SHOWER CHALLENGE". Includes a 60-min virtual workshop with a Cold Water Therapy Expert!

Join Dr. Lisa’s new Meetup group Wild Woman Adv...

In this episode, Dr. Toni discusses why it’s so important for perimenopausal mamas and their kids to get enough iron. Iron deficiency is the most common micronutrient deficiency worldwide and is crucial for optimal energy, mental health, sleep and brain function. 

What is the Difference Between Iron Deficiency and Anemia?

Iron deficiency is a broad term and refers to low iron stores that do not meet the body's iron requirements, regardless of whether anemia is present or not.

Iron deficiency anemia is when hemoglobin levels fall below the laboratory reference range. 

Iron deficiency without anemia is when iron storage falls below ideal levels, but anemia is not present. 

What are the Top 5 Reasons Why Iron is so Important?

* Reduce fatigue and increase energy

* Iron helps move oxygen from your lungs to the rest of your body and helps your muscles store and use oxygen

* Reduce heavy periods 

*  low iron can impact your clotting and be a factor in your heavy periods, creating a vicious cycle

* Mental Health 

* Being anemic can increase your risk of a mental health diagnosis and can increase your risk of experiencing an anxiety disorder, depression, psychotic disorders* Taking iron supplements if you’re anemic can reduce your risk of developing psychiatric disorders* Taking iron supplements of iron if you’re not anemic can decrease the risk of future mental health diagnoses* Anemic mothers were less responsive and had negative feelings towards their children than non-anemic mothers * Low hemoglobin is associated with postpartum depression* Low ferritin is linked with more severe depressive and anxiety symptoms

* Brain and cognitive performance

* Iron deficiency (with and without anemia) has been connected to poor cognitive performance in adolescents* Low maternal iron intake at the time of conception is associated with a greater risk of autism in the offspring * Low iron intake during the second trimester has been shown to increase the risk of schizophrenia in the offspring by 30%* Infants born with low serum ferritin have been shown to have poorer recognition memory, poorer school performance, difficulty with planning and attention and a higher risk of cognitive and socio-emotional problems including anxiety and depression into young adulthood

* Sleep and restless legs

* Being anemic can increase your risk of a mental health diagnosis and can increase your risk of experiencing a sleep disorder* Taking iron supplements if you’re anemic can reduce your risk of developing a sleep disorder* Restless Leg Syndrome is associated with low iron levels

What are the Signs and Symptoms of Iron Deficiency?

* Pale skin* Fatigue* Cold hands and feet* Slowed growth and development* Poor appetite* Abnormally rapid breathing* Behavioral problems* Frequent infections* Unusual cravings for substances like ice, dirt, paint or starch

How can you Test your Iron Status?

Blood work can test for levels of:

* hemoglobin (as part of the Complete Blood Count)* circulating iron and transferrin saturation - needs to be above 20%* ferritin (iron stores) - needs to be above 35

You can still be iron deficient if your levels of the above fall within the lab’s reference ranges!

How can you prevent iron deficiency in yourself and your kids?

* Serve iron-rich foods - after beginning your baby on solids ...

In this episode re-release from June 2020, Dr. Toni and Dr. Lisa discuss: the benefits of some stress in your life; how stress becomes toxic; and how it impacts your libido, energy, mood, memory, immunity and more. Discover how to test for stress hormone imbalances and what you can do about is using lifestyle changes, meditation, exercise, nutrition, herbs and more.

In this episode, we cover:

* What stress is and why you need good stress* How your adrenal glands work* What cortisol, your main stress hormone, does in your body* How you can test your adrenal function* How you can decrease toxic stress and the negative impact of stress on your hormones and health

Why is stress important to talk about?

* There are downstream effects in body from stress, including hormonal changes* Stress is related to up to 90% of all illness * Chronic stress is linked to the six leading causes of death in the U.S.: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide* More than 75 percent of all physician office visits in the U.S. are for stress-related ailments and complaints

Your ability to handle stress can be impacted by: events in your childhood; genetics; and tendencies and learned behaviours from your family and loved ones.

How Some Stress Can Serve Us In the Short-Term

Stress can be both physical and emotional. Not all stress is bad!

Why do you have stress? You need it to survive!

If you came across a predator like a bear in the wild, the fight or flight response (sympathetic nervous system response) kicks in the release of adrenalin and results in:

* Heart rate and blood pressure increases* Blood vessels dilate to increase blood flow to large muscles (arms and legs)* Pupils dilate to see more clearly* Blood flow to your core organs of digestion is shut down since it’s not a priority* Reproduction and fertility is on hold so your energy is focused on immediate survival

Ideally, stress is temporary, allowing your stress hormones to go down and your body has time to recover and repair.

When Stress Becomes a Problem

Stress can become chronic when you are presented with one stressful situation after another and don’t have time to recover. It is important to note that it can be triggered by perceived threats or actual threats. Stress can build up and be too much for your system to handle, especially if you’re experiencing a combination from different sources like:

* Being stuck in traffic* Running late for work* Doing a presentation at work* Not getting enough sleep* Managing kids and home life* Dealing with sick kids or ill parents

Good stress has positive effects in your body!

When stress is very temporary and you’re looking forward to something that gives you “butterflies” in your stomach, like going for a job interview, writing an exam or going on a date, it can be a good thing for your body!

Good stress can:

* trigger feelings of reward in your brain after it is over * support your immune system by increasing heat shock proteins * increase your wound healing ability and effectiveness of vaccination* increase your resistance to infection and cancer* reduce inflammation and allergic reactions* boost your energy* support your productivity (to a point)* control your sleep-wake cycle* regulate blood pressure* manage how your body uses carbs, fats and protein

Sources of stress can include:

* Mental (worry, anxiety, depression,

In this episode, Dr. Lisa chats with Lisa Kricfalusi, of Stay Unbounded, about the benefits of cold water exposure. Did you know that you can use cold water to help boost your mood, immune function and metabolism? Dr. Lisa has been taking daily cold showers for over 1.5 years now and has definitely noticed an improvement in her focus, stress resiliency, outlook, immunity and body composition. Find out why there is almost nothing better you can do in two minutes that is more beneficial for your body than a cold water plunge!

Lisa Kricfalusi’s obsession with water and health started as a young girl swimming in lakes and pools in Ontario, Canada. Her affinity for water only started to grow as she began training nationally at ten years old. This led to an eleven year national swim career in synchronized swimming and traditional racing, eventually coaching provincially as well as nationally. Lisa graduated in 2013 with a Bachelor degree in Kinesiology and Health Science, then became a yoga instructor, breathwork facilitator, hydro therapist, and cold exposure therapist. Since graduating, Lisa has worked with organizations such as the Pan American Games, Red Bull Canada, Republic Live, Canadian Sport Institute of Ontario, Boys & Girls Club, Canadian Physical Literacy Boards and RBC Sports Committee. 

Lisa has been practicing cold exposure since she was a little girl, inspired by spending summers with her family in Finland. She has since developed a unique approach to cold exposure involving intention setting, breathwork, and a progressional practice ending on gratitude. Inspiring cold exposure communities everywhere, Lisa has made it her life’s purpose to dedicate herself to this work making this method available and accessible.

In today’s episode, we cover:

* The benefits of cold water therapy and why shivering is good for you* Hormetic challenge* Mood elevation* Regulates inflammation* Increases immune function and metabolism* How to start your cold water therapy with cold water showers* The importance of defining your why or purpose behind cold plunging* How to use breathing and sound or music to practice your cold water therapy* The latest research showing what length of time required for you to get results* Who shouldn’t be doing cold water therapy* The importance of ending with hot water before bed and not practicing cold water therapy within 3 hours before bed

You can connect with Lisa on Instagram and Facebook @stayunbounded or email [email protected]

Today’s Mama Must-Have:

Dr. Lisa is a big fan of this online vacation planner.

Lisa likes using a positive reward system of stickers to encourage good habits. 

What’s Else is Happening?

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Meetup group Wild Woman Adventures Toronto if you want to get out in nature, connect with other women and push yourself out of your comfort zone. Activities include: sunrise/sunset SUP, tree-top trekking, a new moon workshop and more!

Get your ticket for Dr. Lisa's 5-Day Virtual Cold Shower Challenge

In part 2 of a 2 part episode series, Dr. Toni continues a conversation on the impact of trauma on parenting with social worker Jinelle Watson. They discuss triggers for experiencing trauma responses, automatic reactions that can impact parenting, and how guilt, shame and judgment can follow. Listen in to learn what therapy can look like and how you can take the first steps towards shifting your parenting and trauma responses.  

Jinelle Watson is a registered social worker who holds a Masters in Social Work with a clinical designation in Calgary, Alberta. She has been working in the field of mental health for over 8 years. During her pregnancy, she developed a passion for understanding the impacts of pregnancy and postpartum on gestational and non gestational parents and their families. With her daughter being born in 2020 she has developed a special level of empathy for life with a new baby during a global pandemic. Prior to the birth of her daughter in 2020, Jinelle specialized in sexual trauma therapy and she has built on this experience by completing her perinatal mental health certification. 

Jinelle’s approach to therapy comes from an anti-oppressive, and person-centered lens. She is experienced in supporting individuals and families through areas including but not limited to depression, anxiety, big T and little t trauma, PTSD, addictions, grief and loss, sexuality, gender identity, self-image and self-worth. Jinelle primarily uses techniques from Mindfulness Based Therapy, Sensor Motor based Psychotherapy, Art based therapy, Dialectical Behaviour Therapy, and Feminist Therapy.

In today’s episode, we cover:

* Potential triggers for a trauma response* Including specific pitch, tone, level of sound, possibly created by one or more of your kids* Interactions with your own parents, especially if they are part of your support network as a parent* Social media and mainstream media* How your instincts and automatic default reactions can create different feelings, including shame, guilt and judgment* How you can use rupture and repair to shift how you parent * The importance of giving yourself permission to make mistakes in parenting* How to find the right mental health professional for you * The importance of safety and stabilization, in addition to processing and healing, in trauma work* The importance of not forcing therapy on yourself or your kids if they are not ready* How you get to decide your growth or gain from working on your trauma responses* The importance of being curious about your behaviour, thoughts, body sensations without judgment or analysis* How curiosity towards yourself can be the first step to increasing your window of tolerance* The importance of boundaries and saying no

You can connect with Jinelle at https://www.jinellecounselling.com/ for a free consultation or Moss Postpartum House on Instagram @moss_postpartum_house

Today’s Mama Must-Have:

Dr. Toni is a big fan of RuPaul's Drag Race and their quote at the end of each episode: "If you can't love yourself how in the hell are you gonna love somebody else?"

Jinelle finds building community to experience love and support from others essential. 

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.com/register

Join Dr. Lisa’s new Meetup group

In part 1 of a 2 part episode series, Dr. Toni discusses the impact of trauma on parenting with social worker Jinelle Watson. They review how both big T and little t trauma can create different stress responses, and how the pandemic, hormone fluctuations and different aspects of parenting (hello, sleep deprivation!) can lower your window of tolerance. Whether you know you are experiencing the impact of trauma or are not sure, this episode is a must listen!

Jinelle Watson is a registered social worker who holds a Masters in Social Work with a clinical designation. She has been working in the field of mental health for over 8 years. During her pregnancy, she developed a passion for understanding the impacts of pregnancy and postpartum on gestational and non gestational parents and their families. With her daughter being born in 2020 she has developed a special level of empathy for life with a new baby during a global pandemic. Prior to the birth of her daughter in 2020, Jinelle specialized in sexual trauma therapy and she has built on this experience by completing her perinatal mental health certification. 

Jinelle’s approach to therapy comes from an anti-oppressive, and person-centered lens. She is experienced in supporting individuals and families through areas including but not limited to depression, anxiety, big T and little t trauma, PTSD, addictions, grief and loss, sexuality, gender identity, self-image and self-worth. Jinelle primarily uses techniques from Mindfulness Based Therapy, Sensor Motor based Psychotherapy, Art based therapy, Dialectical Behaviour Therapy, and Feminist Therapy.

In today’s episode, we cover:

* What is little t and big T trauma* How little t trauma can impact you to a greater extent than big T trauma* The pros and cons of getting a diagnosis of PTSD* What it can look like to get counselling to address your trauma* How your personality can impact you might experience trauma * What is the window of tolerance and how parenting, hormone fluctuations, sleep deprivation and the pandemic lowers your window* For more info on sleep, see Episode 73* For more info on postpartum depletion, see Episode 123* The different trauma responses you could experience, how you don’t anyways get to choose what you experience and how those responses are helpful* Why you can’t prevent trauma experiences and how helicopter parenting negatively impacts your kids* How to you can reduce how your kids experience trauma with communication* For more info on conversations with your kids about sex, see Episode 98

You can connect with Jinelle at https://www.jinellecounselling.com/ for a free consultation or Moss Postpartum on Instagram @moss_postpartum_house

Today’s Mama Must-Have:

Jinelle likes the Instagram account @kids.eat.in.color to support her kid’s nutrition.

Dr. Toni is a big fan of the grief-focused podcasts Healing with David Kessler and Here After with Megan Devine.

Dr. Toni’s next HypnoBirthing session for expecting parents looking to decrease fear and anxiety to support their natural instincts around labour and birth is happening this fall. Join her at https://www.hypnobirthingcalgary.

In this re-released episode from 2020, Dr. Lisa and Dr. Toni are talking about a hot topic: hot flashes! Whether you call it a hot flash or hot flush, they can be an annoying and uncomfortable symptom that you may start to experience in perimenopause. We discuss: what hot flashes are and why they happen; the potential causes and triggers for your hot flashes and night sweats; and what you can do about them so you don’t have to suffer.

According to research, anywhere from 35%–50% of perimenopausal women suffer sudden waves of body heat with sweating and flushing that last 5–10 minutes.

What is a hot flash?

A hot flash or vasomotor flush can vary from feeling slightly warm to more like a fire from the inside out. They can come on rapidly and last anywhere from 1-10 minutes. 

You may get them anywhere from a few times per week to more than 10 times during the day and night. They can be combined with visible flushing with your chest, neck and face turning red, with a little bit or a lot of sweat.

Hot flashes often continue for a year or two after menopause, but in up to 10% of women, they persist for years beyond that. They can disrupt your sleep, which can worsen: fatigue, irritability, anxiety, metabolism, weight control and immune system function.

Why do you get hot flashes?

Although hot flashes have been studied for more than 30 years, no one is absolutely certain why or how they occur. The Centre for Menstrual Cycle and Ovulation Research (CeMCOR) at UBC attributes hot flashes to “estrogen withdrawal”, as their research has found that hot flashes closely resemble an addict’s drug withdrawal due to the hormonal associations and brain effects seen.

Your level of estrogen while in perimenopause is fluctuating and can be unpredictable. When your estrogen level drops from normal to low or high to normal, it can trigger a hot flash in your body.

Estrogen drops can trigger the release of your stress hormone norepinephrine, as well as other stress hormones and brain neurotransmitters. Norepinephrine narrows the range of body temperature where you feel comfortable (also called your thermoneutral zone) so you’re more sensitive to both heat and cold. 

A hot flash is a vasomotor symptom where your blood vessels dilate to release more heat because of the narrowing of your thermoneutral zone.

Causes of hot flashes can include:

* Blood sugar imbalances that can trigger your stress hormones, resulting in you feeling hot and wired* High stress and cortisol levels that can worsen night sweats* Inadequate detoxification through your organs of elimination or emunctories. Things that can make your hot flashes worse by negatively affecting your body’s ability to detox include:* smoking, constipation, being overweight, not exercising and not sweating (via exercise and sauan usage)* Triggers are different for each women. It is useful to keep a hot flash journal, tracking your potential triggers such as:* Hot drinks, caffeine, alcohol* Sugar, spicy foods, garlic* Nightshades like tomatoes, eggplant, peppers* Perceived stress or stressful situations

What can you do about your hot flashes?

* Avoid your known triggers* Manage your temperature* Turn your thermostat down, put on a fan or A/C * Sleep naked or in loose-fitting breathable cotton* Under-dress during the day and wear layers* Use a breathable weighted blanket like ZonLi, Chilipad or gel pillow* Drink cool or ice water* Use an essential oil spray with peppermint, clary sage, geranium* Manage your stress* Have stress-releasing time EVERY DAY! Be proactive to improve your response to stress* Meditation,

In this episode, Dr. Lisa chats with Stephanie Muskat from Compassion in Caregiving how to navigate the challenges that come along with looking after a child, parent or loved one with a chronic illness or medical diagnosis. Stephanie shares ways to move through the guilt and overwhelm, along with support systems and programs out there for caregivers themselves. She also reviews creating an active care plan to do before a loved one becomes ill or passes away to prevent unnecessary stress and decision fatigue.

Visit Stephanie's website here: https://www.compassionincaregiving.com/

Follow her on Instagram @compassionincaregiving

In this episode, Dr. Lisa and Dr. Toni are discussing a potential root cause for digestive symptoms like bloating and gas called Small Intestinal Bacterial Overgrowth, otherwise known as SIBO. 

SIBO = Small Intestinal Bacterial Overgrowth

-abnormally large numbers of commensal bacteria are found in SI

-bacteria is fed by carbohydrates and produces excess amounts of gas - hydrogen, methane, hydrogen sulfide

-bacterial overgrowth interferes with proper digestion and absorption of nutrients

-gas interferes with proper bowel motility, resulting in constipation and/or diarrhea

Up to 84% of people with IBS also have SIBO, so it’s thought to be an underlying cause 

Symptoms of SIBO can include:

* Bloating* Gas* Abdominal pain/cramps* Constipation, diarrhea or alternating* heartburn/reflux* Nausea* Food sensitivities* Fatigue* Headaches* Joint pain* Brain fog* Malabsorption issues like anemia, chronic low ferritin (iron stores), fat soluble vitamin deficiency like vitamin D deficiency* Skin issues like eczema, rosacea* Inflammatory conditions like pancreatitis, interstitial cystitis, prostatitis

What causes SIBO?

* Conditions affecting intestinal motility and damage to MMC (migrating motor complex), including thyroid issues, concussions, head injuries, chronic high blood sugar* Acute gastroenteritis from food poisoning or “stomach flu”* Use of proton pump inhibitors (PPI) acid inhibiting medications* Low stomach acid, pancreatic enzyme and bile secretion* Ileocecal valve dysfunction, resulting in reflux of colonic bacteria into small intestine* Complications of abdominal surgery, including gastric bypass for obesity and gastrectomy to treat peptic ulcers and stomach cancer, postoperative loop, stricture or fistula

How do you know if you have SIBO?

* IBS symptoms get worse when you take a probiotic, especially with a prebiotic* IBS symptoms might get better after antibiotic treatment for another infection* Symptoms worse after eating more fibre - veggies like broccoli, fruit like apples

How can you test for SIBO?

* Breath test = most common method of testing for SIBO

-fasting after fibre restricted eating day before

-provocation with lactulose non-absorbable sugar

-breath sample every 20 minutes over 3 hours, tested for levels of hydrogen, methane, hydrogen sulfide in the gas in the sample tube

* Small intestinal aspirate culture = currently the gold standard test for bacterial overgrowth. To obtain the fluid sample, doctors pass a long, flexible tube (endoscope) down your throat and through your upper digestive tract to your small intestine. A sample of intestinal fluid is withdrawn and then tested in a laboratory for the growth of bacteria.* Possible alternative: a course of specific antibiotics to see if you’re successful in reducing your symptoms may also be a way to assess if you have SIBO

Comprehensive Approach to Addressing SIBO:

* Liver and gallbladder support eg. NAC, dandelion, artichoke, beets, green tea* Herbal or specific prescription antibiotic to lower bacteria levels eg. rifaximin, specific garlic, oregano extracts, berberine, myrrh, thyme, goldenseal, enteric coated peppermint oil* Digestive support for stomach acid, pancreatic enzyme, and bile production, leaky gut eg. bitters like gentian, L-glutamine, NAG, lemon water or D-limonene, topical castor oil pack

* see more info about leaky gut on