In this re-released episode (from Oct 2022), Dr. Lisa and Toni discuss who is and isn’t drinking alcohol and why. Did you know that any consumption of alcohol increases your risk of cancer and can impact symptoms of perimenopause like hot flashes? There are new recommendations for drinking alcohol in Canada based on new research and it might be time to question our culture around drinking alcohol, especially for moms.

Research shows that any alcohol intake over 100 grams/week can increase your risk of death and reducing your alcohol consumption from 196 g per week to 100 g per week or below may increase your life by 1–2 years when you are 40 years of age.

100g of alcohol = less than 7 standard drinks

14g of alcohol per standard drink

Standard Alcohol Calculator: https://therightamount.ca/sensible-guidelines/standard-drink-calculator/

Signs of alcohol use disorder include:

Women have a different metabolism of alcohol!

Women have lower activity of the enzyme alcohol dehydrogenase in the stomach than men, which leads to a higher absorption of alcohol in women by up to 30% when the same volume is consumed compared to men.

How Alcohol Can Impact You in Perimenopause:

Alternatives to Drinking Alcohol:

Today’s Mama Must-Have:

Dr. Lisa is a big fan of 24gooddeeds.ca charity advent calendar.

Dr. Toni loves getting outside on the weekend to enjoy the fall colours at local parks.

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

Email us or connect with us on  Facebook  and  Instagram. 

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

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.

The post Episode 190: Are You Drinking Too Much? What You Need To Know About Alcohol appeared first on The Perimenopausal Mamas Podcast.

In today’s episode re-release from 2020, Dr. Toni talks with Dr. Cyndi Gilbert about the health benefits of nature exposure. Getting outside is so important to reduce stress and stress related health conditions for both you and your kids. Listen in to learn more.

Dr. Cyndi is a naturopathic doctor, the mom of 2 kids and the author of two books, the Essential Guide to Women’s Herbal Medicine and Forest Bathing. Dr. Cyndi’s naturopathic medical practice in Toronto has a clinical focus in mental health, trauma, addiction, sexual/reproductive health and LBGT2SQ health.

You can order Dr. Cyndi’s books on her website https://cyndigilbert.ca/

You can find Dr. Cyndi on social media @drcyndind or on a hike or in a canoe with her family.

Dr. Toni is grateful for her neighbourhood park to spend time outside with her family with a ball or bottle of bubbles. 

Dr. Cyndi recommends introducing more green into your life, even if it is as simple as having a potted plant. She always brings a plastic bag and glove to clean up garbage in the green spaces she enjoys.

Thanks for listening!

Email us or connect with us on Facebook and Instagram.

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

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.

The post Episode 189: Get Outside: What You Need To Know About Forest Bathing with Dr. Cyndi Gilbert (Re-Release) appeared first on The Perimenopausal Mamas Podcast.

In this episode, Dr. Lisa and Dr. Toni share 6 more nutritional mess-ups you may be making that could be sabotaging your hormone health in perimenopause and beyond. They discuss: the importance of timing your food intake to support your hormones; getting enough calories and healthy fats; how not getting enough fibre may be impacting your period, skin and gut health and more.

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

Thanks for listening!

Email us or connect with us on Facebook and Instagram.

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

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.

The post Episode 188: Unknown Nutritional Mess-ups You Might Be Making in Perimenopause (Part 2) appeared first on The Perimenopausal Mamas Podcast.

In this episode, Dr. Lisa and Dr. Toni share 5 nutritional mess-ups you may be making without realizing they could be sabotaging your health outcomes in perimenopause and beyond. They discuss: the benefits of tracking your protein and how including organic soy in your diet can reduce perimenopausal symptoms; how not to “drink” all your calories unintentionally; the importance of staying hydrated (and options other than just plain, old,boring water); and how the timing of your last meal or snack may be impacting your sleep, worsening your hot flashes and more.

The post Episode 187: Unknown Nutritional Mess-ups You Might Be Making (Part 1) appeared first on The Perimenopausal Mamas Podcast.

In this part 2 of 2 episodes, Dr. Toni talks with musician, songwriter, teacher and writer Kenna Burima about her experience with postpartum depression as an older mom and how the creative process helped her through it.

Through her love of music and performing, Kenna Burima has built a career as a celebrated musician, songwriter, teacher and writer in Calgary, Alberta. As a community-minded classically trained pianist, Kenna has made her name in the Calgary music scene as a jazz-influenced solo artist, in the indie-folk band Woodpigeon and in the garage rock bands Brenda Vaqueros, The Pygmies and Beaver Squadron. She has helped create the Carol of the Belles Christmas concert and programmed Calgary’s Downtown Piano series. She was also recognized as one of Avenue Magazine’s Top 40 Under 40 in 2015. Her third album, While She Sleeps, began as a collection of journal entries written while working through postpartum depression after the birth of her daughter. She collaborated with visual artist Bri Strong to create the While She Sleeps Illuminated Songbook and presented While She Sleeps at renowned Calgary theatre company One Yellow Rabbit’s High Performance Rodeo. 

Kenna believes that no matter who you are; a seasoned veteran stuck on the bridge, a keen beginner needing help with chord choices, or someone who has never touched an instrument, you can express that which is inside of you through song. Private sessions with Kenna focus on creativity, personal expression and confidence building. Kenna’s 20+ years of writing, performing, and teaching songs of all kinds and genres has honed a gentle approach that will have you leaving each session with a song. But be forewarned, once the door is opened, you may not be able to shut it.

You can connect with Kenna on Instagram, Tik Tok, Facebook and through her website kennaburima.com

Thanks for joining us!

Email us or connect with us on  Facebook  and  Instagram.

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

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.

The post Episode 186: Postpartum Depression, Creativity and Uncovering Your Needs in Motherhood: A Conversation with Musician Kenna Burima Part 2 appeared first on The Perimenopausal Mamas Podcast.

In this part 1 of 2 episodes, Dr. Toni talks with musician, songwriter, teacher and writer Kenna Burima about her experience with postpartum depression as an older mom and how the creative process helped her through it. This open and frank conversation includes discussions about depression, sleep deprivation, marriage breakdown, alcohol and drug use, solo parenting, “the beast of perfectionism” and creating her latest musical project “While She Sleeps”. 

Through her love of music and performing, Kenna Burima has built a career as a celebrated musician, songwriter, teacher and writer in Calgary, Alberta. As a community-minded classically trained pianist, Kenna has made her name in the Calgary music scene as a jazz-influenced solo artist, in the indie-folk band Woodpigeon and in the garage rock bands Brenda Vaqueros, The Pygmies and Beaver Squadron. She has helped create the Carol of the Belles Christmas concert and programmed Calgary’s Downtown Piano series. She was also recognized as one of Avenue Magazine’s Top 40 Under 40 in 2015. Her third album, While She Sleeps, began as a collection of journal entries written while working through postpartum depression after the birth of her daughter. She collaborated with visual artist Bri Strong to create the While She Sleeps Illuminated Songbook and presented While She Sleeps at renowned Calgary theatre company One Yellow Rabbit’s High Performance Rodeo. 

Kenna believes that no matter who you are; a seasoned veteran stuck on the bridge, a keen beginner needing help with chord choices, or someone who has never touched an instrument, you can express that which is inside of you through song. Private sessions with Kenna focus on creativity, personal expression and confidence building. Kenna’s 20+ years of writing, performing, and teaching songs of all kinds and genres has honed a gentle approach that will have you leaving each session with a song. But be forewarned, once the door is opened, you may not be able to shut it.

You can connect with Kenna on Instagram, Tik Tok, Facebook and through her website kennaburima.com

Dr. Toni is a big fan of aloe gel to apply to the skin apres sun, especially if that skin is a little red!

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 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!

Thanks for listening!

Email us or connect with us on Facebook and Instagram. 

We’d love you to subscribe, leave us a review and a 5-star rating if you enjoyed this episode.

You can also support us by visiting our Patreon page.

Please tell your perimenopausal mama friends about us, too!

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.

The post Episode 185: Postpartum Depression, Creativity and Uncovering Your Needs in Motherhood: A Conversation with Musician Kenna Burima Part 1 appeared first on The Perimenopausal Mamas Podcast.