Discovering Brene Brown was transformational for me.  
As a recovering self perfectionist, I highly recommend The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are. 

Her TedTalk speaks for itself.  Enjoy :)

Stress is not all in our heads.

The physiological effects of chronic stress clearly demonstrates mind and body are not separate.

Does stress affect your digestion?  Chronic stress can aggravate or even lead to conditions such as IBS, peptic ulcers and heartburn.

The good new is there is much we can do to reduce stress and support healing of the digestive system!  Check out my latest video for a few basic tips to get you started... 

Why don't lobsters share?
They're shellfish.

Haha...I just couldn't resist sharing that.  After all laughter is great medicine. 

I was recently naturopathic convention and this years theme was all about STRESS.  Stress is no laughing matter. 

One memorable moment was shared from a LOBSTER.  Check the video out below for a little inspiration from our shellfish friends. 

"Change is Inevitable.  Growth is Optional" ~John C. Maxwell

The daylight shortens, the air cools and the leaves begin to fall.  The summer days are coming to an end inviting new beginnings of autumn.  The changing season is reflected in our lives as a time of transition.
 
Transition is also in the air at Sage Wellness with changes happening in the fall.  We are welcoming new practitioners to expand our diverse health team.  To accommodate this growth, our practitioners are also changing their availability. Despite the change, the foundation of our mission and values remains the same:
 
To create a peaceful space of healing for all aspects of the self; physical, emotional, mental and spiritual.
 
Change can be simultaneously exciting and daunting.  When we step into the unknown, we are reminded that anything is possible.  There is hope in the possibility of change that invites us to grow. As you transition into the fall, we invite you to reflect on your own life. 
 
What are my health goals? 
What change can I make that reflects how I really want to live? 
What obstacles challenge me from living a happy, health life?  What steps can I take to overcome them?
 
We are honored here at Sage Wellness to continue to support you to achieve your health goals.  Wishing you a happy transition into the fall.
 
In Wellness,
Dr. Heather, ND

Change is in the air as the summer days come to an end.  Reminds me of this favorite.  Enjoy


by Robert Frost

Two roads diverged in a yellow wood,
And sorry I could not travel both And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.

I have a confession.

After long and stressful days, there are few things I enjoy more than dark chocolate.  I'd like to say just one piece will satisfy the craving, but the truth is the entire bar mysteriously disappears.  This is usually followed by feelings of guilt and mild nausea. 

My medical training has taught me the health hazards of excessive refined sugar.  Elevated blood sugar levels impair the immune system and increase risk of illness such as diabetes.  Fluctuating blood sugar negatively impacts our mental health, sleep patterns and energy levels.  I know and feel this.  Yet sometimes...

I do it anyway.

Gabor Mate defines an addiction as, "Any behavior that has negative consequences but a person continues to crave and relapse into it, despite those negative consequences." 

I know I am not alone in this addiction to sweets.  My patients constantly admit to cravings, emotional eating or binging.  Why is this?

1. Stress Response - Stress is designed to protect us from a threats like running away from a dinosaur. When stressed, our body produces a hormone called cortisol.  This hormone elevates our heart rate and shunts blood to our muscles to give us energy to escape from the threat.  When we are constantly exposed to stress, our body needs to fuel this energy with immediate sources.  This is SUGAR. 

2.    Social Conditioning - Sugar represents love.  We celebrate every holiday with sweets and are rewarded with sugar when we are "good".  No chocolate for bad girls.


3)  Brain Chemistry - Sugar is not only an emotional addiction but a physical one as well.  Sugar stimulates opiods in the brain that rewards us with a pleasant feeling.  Heroin and morphine do the same thing.

4)  Poor Nutrition - Refined carbohydrates (white sugar, flour, junk food) elevate blood sugar levels very quickly.  Unfortunately, this is soon followed by a sudden crash of blood sugar which stimulates our cravings for another fix.  It's a vicious cycle. 

Well, acceptance is the first step towards healing from any addiction.  So now what do we do about it?

1)  Breakfast -   A large, healthy breakfast encourages balanced blood sugar and supports energy levels throughout the day.

2)  Snacks -  Have healthy snacks between meals.  This includes includes nuts, seeds, chopped vegetables and fruit to stabilize blood sugar levels.

3)  Fibre & Protein - Ensure that every meal contains fibre (vegetables, legumes or whole grains) and protein (nuts, seeds, legumes, quinoa, eggs or lean meats).  These help to balance blood sugar levels and reduce cravings.

4)  Healthy Fats - essential fatty acids are important to prevent "insulin resistance" which is leads to diabetes.

6)  Manage Stress - Find ways to relax and unwind.  Getting enough sleep and movement/exercise are also important. 

5)  Emotional Health - Explore what sugar cravings represent to you emotionally.  How can we fill our need for love and connection through other means?  How can we feel more balanced and peaceful?  I find meditation a very helpful practice.  

6)  Sweet Alternatives - Fruit is a naturally sweet dessert option.  Replace white sugar with healthier options.  I like to use honey, maple sugar and whole leaf stevia in moderation. 

Despite what you have just read, I am not ANTI sugar.  I believe in balance.  However, I do feel that to have a healthy relationship with food, we must explore the cause of our cravings.  So recently I've given up sugar.  Yep, no more late night chocolate indulges.  I'm listening to what my cravings are telling me.  I'm replacing my addiction with better eating habits and emotional awareness.  When we learn to listen to our body, we learn how to take better care of ourselves.

In Wellness,
Dr. Heather   

PS - Here's an interesting video by Dr. Gabor Mate, a Vancouver MD, on addiction of all kinds.

BY EZRA BAYDA
Our aspirations, our calling, our desire for a genuine life,
is to see the truth of who we really are--
that the nature of our Being is connectedness and love,
not the illusion of a separate self to which our suffering clings.
It is from this awareness that Life can flow through us;
the Unconditioned manifesting freely as our conditioned body.

And what is the path?
To learn to reside in whatever life presents.
To learn to attend to all those things
that block the flow of a more open life;
and to see them as the very path of awakening--
all the of the constructs, the identities,
the holding back, the protections,
all of the fears, the self-judgments, the blame--
all that separates us from letting Life be.

And what is the path?
To turn away from constantly seeking comfort
and trying to avoid pain.
To open to the willingness to just be,
in this very moment,
exactly as it is.
No longer ready to be caught
in the relentlessly spinning mind.
Practice is about awakening to the true Self;
no one special to be, nowhere to go.
Residing in the Heart, just Being.

We are so much more than just this body
just this personal drama.
As we cling to our fear,
and our shame, and our suffering,
we forsake the gratitude of living from our natural Being.

So where, in this very moment, do we cling to our views?

Softening around the mind’s incessant judgment,
we can awaken the heart that seeks to be awakened.

And when the veil of separation rises,
Life simply unfolds as it will.
No longer caught in the self-centered dream,
we can give ourselves to others,
like a white bird in the snow.

Time is fleeting.
Don’t hold back.
Appreciate this precious life.

~
Thanks to Stephen Hicks for sharing this inspiration at his weekly meditation sitting group which I am so grateful for. In Wellness, 
Heather

_In the New Year, we are inspired with the potential of new beginnings.  Our motivation is high and we make resolutions to live healthier, happier lives. 

Now the days have passed.  How is our motivation when we are struck with the reality that change is CHALLENGING???

I believe how empowering making healthy choices is since I see it every day.  People come to my office looking for hope in the possibility of change.  There are many barriers that prevent us from living healthy happy lives.  I know how difficult it is to remove these obstacles.  However, when people overcome these challenges, I witness amazing transformation.

Innately, we know we can feel better.  Often we just don't know how to get there. 

Change is a journey.  Here is an exercise to motivate and inspire you to take the first steps on your journey towards living the life you want. 

EXPLORING THE JOURNEY OF CHANGE

Answer these questions for yourself.

How do I want to live?  What do I really want?  

Am I practicing how I want to live?  What am I putting my energy into?  For what purpose am I living this way?  How is it serving me? 

What change can I make that reflects how I really want to live?  What change can I make now?

What pain do I associate with the change that is preventing me from doing it?

What is the pleasure of not making this change?

What will it cost me by not making this change?

What will I gain from making this change? 

BEGINNING THE JOURNEY OF CHANGE

Now that you have had time to reflect, it's time to take action. 

Visualize the change you want to take.  Focus your mind on your new pattern.  Allow yourself to interrupt your old pattern with the new change.

Ask for support.  Get others involved in supporting your change.  Build a support team around you.  Inspire and support each other! 
 
Take Action.  Make the change emotionally and behaviorally.  Honor the journey.  Be aware that change can be tough, exhausting and overwhelming.  It may be fast or it may be slow.  It's your journey, your change, your life.  If it's important to you, you can do it! 

Congratulations!   You are taking steps towards the life that you want to live.  Enjoy the journey.

I welcome you to share your stories of change, challenge and transformation.   

In Wellness,
Dr. Heather

This blog is inspired by the teachings of some amazing people -  Brad Lichtenstein (pranaplay.com), Dr. Bryn Bentham, ND (askdrbentham.com) & Dr. Braven Rayne, ND.