Have a Happy and Healthy Holiday Season – how to hang out, have fun, but not hang out of your pants.

 

Originally posted at Healthtopics.ca in December of 2009. I was very witty back then. There have been slight edits, but most of the original is still in tact. Enjoy!

 

‘Tis the season.

Coloured lights up in the neighbourhood, Christmas carols taking over the radio stations, possibly snow on the ground, a sense of urgency and obligation to fulfill social requirements, all a sign that the busiest, most expensive and most tempting time of the year is here.

Parties, huge meals, home baked goodies, sugar plums, candy canes and eggnog are just a few of the temptations we face at this time of year, all in the essence of good tidings and cheer and showing our loved ones that… well… we love them.

So many people toss up their hands and let slide all the progress they made toward their health goals in the previous months, figuring that the temptation of the season, the sense of guilt and obligation to enjoy friendly food gifts or thoughtful meals or even just the frantic busyness is no match for their will power. 

Are the holidays really that hopeless?

I believe it is possible, with the following healthy holiday tips, to get through the season so that come January you still feel good about your progress, you still feel like you’ve honoured yourself and your health program, and you’re not rushing off to buy a gym membership in an attempt to shed that extra December padding.  All it takes is some planning and mindful dedication.

1. Schedule time for yourself.  If you don’t you won’t get any.  Use this time to move your body in your favourite way – get your sweat on, not your sweet on.
2. Stay hydrated.  Drink water throughout the day.  Aim to drink half your body weight in ounces per day (eg: if you weigh 150 pounds, drink 75 ounces in a day).
3. Don’t underestimate the possibility of the re-gift.  If you are given a box or a basket of goodies pass it off to a different recipient.  Bring it as a hostess gift or have it out on the food table if you are hosting your own party, donate it to charity – anything!  If you don’t feel like it would be a good choice for you, don’t choose it.  Compare when you put your hand on a hot stove, you automatically pull it away from the heat to prevent injury.  If it hurts, don’t do it.
4. Snack nutritiously.  Mandarin oranges and pomegranates are in season at this time of year and full of anti-aging nutrients and fiber.  Always have quick access to veggie sticks or a small handful (10-12)  of almonds or walnuts.  You’ll have less room for treats and you will also be less prone to seasonal infections.  Definitely have a snack before you leave for those holiday parties.

Here are some tips to survive seasonal social events.

• Eat a healthy snack or meal before you leave.  Check.  We covered this.  Don’t starve yourself leading up to the event because you will have the tendency to over eat and your make your body panic and start storing everything you put in your mouth.
• Talk a lot and listen more.  Your lips will be so busy conversing that you won’t be crunching.  Have these conversations away from the food display so that you’re not tempted to chew during the chat.
• Choose the healthy options at the party: the veggie sticks, salsa, hummus, small amounts of cheese or nuts and of course fruit.  Before you dig in, ask yourself if you’re actually hungry or are feeling something else, like boredom, social awkwardness, nervousness or guilt.  Choose a small plate and put food on it instead of grazing – that way you know how much you’ve eaten.  Discard the plate and/or napkin when you’re finished so you don’t refill it.
• Keep “The Deal.”  For every drink you have, refresh yourself with 2 glasses of water and for every sweet you eat, nourish yourself with 2 vegetables.  That’s “The Deal.”  Keep it.  Shake on it with a friend and hold each other accountable instead of holding each other’s rum and eggnog while you’re grabbing another butter tart.
• If it’s a potluck celebration, bring a healthy, guilt-free dish.  Lead by example; your friends and family will thank you for your consciousness. Check out some of the desert or holiday recipes from Paleo Comfort Foods, Whole Life Nutrition or The Spunky Coconut. To our staff party this year I will be taking these Pumpkin Chai bars.
• Be wary of drinking your calories.  Also, the more alcohol you drink the more likely you are to make less than ideal food choices.
• Lastly, chew gum or keep a mint or two in your pocket to remind yourself your tongue has retired for the evening.

So you’ve blown it.  You’ve gorged.  You don’t feel well physically or emotionally.  What now?  These next points might be the most important:

1. Forgive yourself.  You’re only human.
2. You may have fallen off the wagon and on to the dessert cart, but it is never too late to jelly roll yourself off and start over. One lapse does not have to seal your fate.  Your progress is not destined to spiral into an over-eating abyss. One bad day, one bad hour, one bad food choice is not the end of the world. Consciously decide to stick to your plan.
3. Don’t starve yourself the next day to compensate for your over indulgence.  Choose fresh, nutritious foods and good, clean water.
4. Sometimes it helps to strive not for weight loss over the holidays but weight maintenance.  At least then you’re unlikely to see a higher number on your scale.
5. A little self reflection might prove worthwhile as well.  Ask yourself why you over-indulged.  Did you feel pressured?  Did you feel guilty?  Did you want to please someone? Keep in mind, that your health belongs to you and no one else.  You are in charge, you make the calls and no one but you decides you how you treat yourself.  Your greatest gift to yourself is practicing good health promoting behaviours. I hope you find these healthy holiday tips practical and valuable.  I wish you and yours a safe and healthy holiday season.

I wish you and yours a happy, healthy, joyful holiday season. May love and peace be with you and your family.

HAPPY HOLIDAYS!!

LiveJournal Tags: Christmas,Holiday eating,parties,healthy eating program,Dr. Winchester,Nanaimo Naturopathic doctor,natural health,life,health solutions,family,social expectation

The Case of the Sticky Note That was too Small

I had purchased my favourite brand of protein powder from a grocery store chain where I live. The first morning I made my antioxidant rich smoothie something tasted off. Like plastic. Like toxic plastic. I didn’t really think too much of it, figuring that people have off days, maybe smoothies do too.

The next day when I opened the protein powder it smelled off. Like plastic. Like toxic plastic. This was clearly the cause of the off, plastic, toxic taste. I had never had a problem with this brand before, and decided to go back to the store where I had purchased it.

I first went to the section where the natural health products are shelved. No one was there to help me but a pharmacist. I went next to the customer service desk. There was a nice lady there to whom I explained the situation, and asked to exchange the tub. She said that the manager of that section had left at 6:00 pm (it was 6:12 pm) but would be back tomorrow and that she (the manager) would be authorized to make the exchange.

The customer service representative took out a pen and a square sticky note and started collecting my information. She first wrote down the problem, and how I was hoping for an exchange. Her writing became increasingly cramped and illegible as she took my name and  number, and the borders of the sticky note loomed near. She commented, “I always start writing too big and never give myself the room to finish properly.” We finished with her saying she would re-write the note and that the manager would call me in the next day.

It’s been two weeks. And I have yet to hear from the manager. I will be heading back in person today. But complaining about the customer service isn’t why I’m writing.

The whole bit with the sticky note latched onto my brain making me ponder some interesting human behaviors.



Why don’t we ever leave ourselves room?



(See what I did there?)

We get ideas, which we commonly share. Those ideas may not fall into line with others’ ideas and they get squashed, or limited, just as the lady’s writing did as it neared the edge of the sticky note (of which she could have easily got another, providing herself more space to get the message across to the manager). The ideas get smaller and smaller until they are an indecipherable trace in our cognitive mesh.

We constantly shape ourselves to fit the borders and boundaries imposed by others (parents, teachers, society, the law, religion).

We behave in expected ways. We supress our own needs and desires, because the needs and desires of other people are clearly more important. Sarcasm aside, why do we do this?

Now I’m not saying go break the law and hurt people. I’m encouraging you to give yourself the space (and the time) you need to be who you are. If that means saying, “No,” more than so be it. If that means grabbing an extra sticky note so you can say what you’re trying to say in a clear way, do it. If that means dancing or screaming at the top of your lungs in a field of daisies, have at ‘er.

I just feel that the world would be a more loving and peaceful place if we all came from a place of self-love and acceptance. With seven billion people plus on this earth, there isn’t one right way. There isn’t one box in which everyone will fit. And that’s okay. In fact I think that is beautiful.

Be who you are, and love it. From here you can look after others.

In love and health,
Dr. Tonia Winchester, ND
Arbour Wellness Centre
(PS… I’m really glad I had this space, larger than one single sticky note, with which to share this thought.)

Enjoy the Sunshine When You See It

I just returned from a morning walk on the land where I live. In fact my hands and fingers are attempting to type through the stiffness brought on from the contact with the cool, fall, morning air. I don’t remember the last time that I felt it so important to write as I do now, so I’ll keep typing and my fingers will warm as they go.

 

I normally take a the same route up to a bluff, enduring a good amount of huffing, and a good amount of puffing to feel energized and alive. At the top of this bluff I can see the ocean, and the landscape behind it, and connect to the earth, water and sky. In my mind I affectionately refer to it as gratitude rock. These walks are often where ideas spark into my mind as if out of nowhere, and often where I feel a sense of belonging and of being safe in the universe around me.

 

On this particular morning I decided to take a new route I’d discovered to the top of the bluff. Approaching it from a slightly different angle, I came to a place where I was looking directly into the rising sun. My normal route would have kept my back to this sight, and I would have missed it entirely. It was glorious. It felt warm. It was glowing and streaming its way through the forest to land on my lucky body as if I had been hand picked to star on nature’s stage and it was my special spot light.

 

And then I did something that changed the direction of my whole morning.

 

I looked directly at the sun and thought, “Good morning, you’re beautiful! Absolutely stunning. But listen, I’m almost at the top of the bluff so I can’t stay to chat. I’ll see you there, however.”

 

And I turned my back on this moment and kept huffing and puffing until I reached the almost top of the bluff. I say the almost top of the bluff because I was I few steps away from gratitude rock when I heard the cattle in the field below making loud mooing noises. One of my observations from living with cattle for the past year and half is they seem to only make noise when something is wrong. I heard them, and thought, “Weird. I wonder what is up?” Looking back on their exclamation it was as if they were tapped in to the disappointing moment I was about to have and the truth I was about to re-learn.

 

I stepped up to gratitude rock to find no glorious, stunning, lucky beams of light. The morning was still too early to connect with the sun at the place where I connect with it.

 

I turned my back on a precious and rare moment because I thought there would be more to enjoy just a few minutes up the path.

 

Having just yesterday lost a dear family member, who touched and changed the lives of many, I instantly started understanding again that life really IS too short to wait to the top of the bluff to enjoy the sunshine.

 

Life is too short to not BE with those you love. Life is too short to not EXPRESS your love. It is too short to not DO what you love. It is far to quick to wait for something better to come along. It is merely a flash, a gift that is your choice to receive. You have no idea what you are going to find at the top of the bluff. Enjoy the sunshine when you see it.

 

Today on gratitude rock, I allowed the sadness of this lost life and missed opportunity to exist, and I wept. I am grateful for the ability to re-establish this awareness. 

 

Go tell your favorite person you love them. Go tell someone who isn’t your favorite something you appreciate about them.

 

I write this in loving and dedicated memory of Kenny D. We are all better for having known you. Your light will shine on and with us always.

 

 

Thank you for reading,

Dr. Tonia Winchester, ND

Upcoming Health Lectures in the Nanaimo area

One of the things I’m passionate about is educating both my patients and the public about healthy living. I have a number of public talks lined up over the coming months in the mid-Vancouver Island area. Check them out and pass them along because knowledge is power.

Dr. Winchester's public lecture schedule, 2011-2012

Happy learning!

 

Dr. Tonia Winchester, Naturopathic Doctor, Nanaimo, BC

The Cupboard Cure - Healing with Herbs at Home

Many spices and herbs that are commonly found in the kitchen cupboards, can be used to fight infection, sanitize and heal wounds, improve brain power and detoxify the body.  Several of these herbs are beneficial because of their concentration of essential oils which are toxic in high doses and should be avoided during pregnancy

• Rosemary is a favorite of mine. It is called the herb of remembrance (or the herb of chicken, as my husband calls it) because it increases blood flow to the brain improving memory, focus, concentration and mental endurance. Take the dried or fresh leaves and steep them like you would tea.  Rosemary is also one of nature’s best antioxidants as it helps prevent cell damage and is important to allow the liver to properly detoxify the body. 
• Tumeric is another easy way to help detoxify the body.  Also, to decrease inflammation in your joints or muscles or anywhere in the body, put 1 teaspoon of turmeric powder in a couple ounces of warm water and drink it quickly.  If you don’t like the taste, add some cinnamon or chase it with your favorite fruit juice.  This bright yellow powder is used as a clothing dye, so be careful, it will stain your clothes!
• Cayenne is a strong, topical pain neutralizer.  Use this spicy, red powder for pain and inflammation of any kind: joint pain, muscle pain or nerve pain.  Combine 1 part cayenne powder with 5 parts flour (choosing gluten free flour if you are gluten sensitive or intolerant), add some water until it becomes a thick paste and spread it on to a piece of fabric.  Fold the fabric so the cayenne paste is in the middle like a flatbread sandwich.  Apply this to the sore area for 15 minutes maximum, watching for redness or burning. Also, sprinkle some cayenne in your socks to keep your feet cozy on cold days. This is a great tip for winter activities!
• Sage leaves can be chewed when you feel as if you’re about to get sick.The essential oils in the leaves are antimicrobial and should prevent the infection.  A pure form of the essential oil can be put in some water and gargled. Also, crush the leaves with a mortar and pestle then wrap them in sterile gauze and apply to scrapes and cuts to clean the wound.
• Parsley can be used to speed healing of wounds, bruises, stings and bites.  Crush the leaves of this breath freshening garnish then wrap them in some sterile gauze and apply directly to the skin.

Take your health into your own hands. Check out your cupboard for simple cures to common ailments!

Always yours in health,

Dr. Tonia Winchester, ND

Naturopathic What Now?

It is becoming less and less common that when I get asked the question, "What do you do?" and I answer, "I'm a Naturopathic Doctor in Nanaimo," (even though I didn't answer their ACTUAL question**), and they say, "Naturopathic what now?"

It does seem like more and more people know what I'm talking about when I respond, but for those of you who still have some questions, hopefully this post will clear up some common misconceptions.

Lets get started!

1. Naturopathic Medicine is a distinct form of primary health care that can treat and prevent acute and chronic illnesses. 

2. It seeks to find the root cause of a person’s illness, remove the obstacles to health and allow the body to bring itself back into balance so it can heal naturally.   Let’s look at an example of a headache.  Instead of prescribing a painkiller to decrease the sensation of the headache (the symptom) the Naturopathic Physician attempts to figure out why that headache is there in the first place.  Once the root cause is addressed, the headache will disappear.  A descriptive analogy commonly used is the one of the oil light displayed in your car.  There are several things you can do so that the oil light is not on anymore:

• You can rip out the light;
• You can put a piece of tape over the light;
• You can stop the car, perform an oil check and potentially change the oil, if needed.

Only the last option treats the root cause of why the light was on in the first place. Signs and symptoms are the bodies way of telling what's wrong.

3. Naturopathic Doctors treat the whole person on an individual basis.  Again, looking at the headache, if three people with headaches come in to my office, I will approach each patient differently depending on what they are experiencing and the reason for the headache.  One patient might need support for his blood vessels, the second patient might need support for stress while the third might have food allergies or a toxic metal load.  Naturopathic Doctors treat people, not diseases.

4. Doctors of Naturopathic Medicine teach the principals of healthy living and prevention to their patients so that they can get well and stay well.  They educate their patients on proper nutrition, hydration, stress management and other aspects to promote healthy living.

5. Above, I have discussed what Naturopathic Medicine is and what Naturopathic Doctors do.  You may ask; How do they do it?  One of the most exciting things about being a Naturopathic Doctor is the number of ways we are trained to help people.  Our basic tool box includes:

1. Nutrition;
2. Herbal medicine;
3. Asian medicine (including acupuncture);
4. Counseling;
5. Homeopathy;
6. Orthopedics;
7. Chiropractics;
8. Massage;
9. Hydrotherapy; and
10. Pharmacology

Every Naturopathic Doctor practices slightly differently and some receive further training in different energetic, intravenous, chelation, hyperbaric or cosmetic therapies.

6. Your question may be: Who should see a Naturopathic Doctor?  The answer is: Anyone.  You can consult a Naturopathic Doctor for all of the same reasons that you would consult your family doctor, including but not limited to:

• skin problems;
• infections;
• reproductive problems;
• gastrointestinal problems;
• emotional concerns;
• musculoskeletal injuries;
• hormonal imbalances;
• cardiovascular problems;
• weight loss and detoxification.

I should clarify that Naturopathic Doctors are trained in the same manor that medical doctors are trained. We learn anatomy, physiology, pathology, histology, microbiology, immunology, pharmacology (all the other ologies), lab and imaging diagnoses, differential diagnosis, standard and specialized physical exams. What makes us different is our philosophy and our treatment approach.

Consider a Naturopathic Doctor a general practitioner of the complementary, alternative and integrative medical world.

Naturopathic Medicine is a safe, effective and natural approach to you and your family’s health. Find more information on the services I offer at Arbour Wellness Centre.

** And in answer to the question, "What do you do?" I should actually respond, "I help people feel better so they can get back to the things they love, and I help people live healthier lives so they can do what they love for as long as possible." Because answering with "I'm a Naturopathic Doctor," is really answering the question, "What is one way in which you self identify?"  Ahhh... semantics!

Natural treatments for summer syndromes

(mildly revamped from my original blog post at healthtopics.ca)

I think it’s finally here. Summer seems to have finally decided to make a go of it, which most would agree is great!  It certainly means more outside time (part of the greatness), and outside time means a slightly higher risk of things like bug bites and sunburns.  So what do you do about all this? Here are some ideas on how to stay safe and healthy this summer!

Sun burns: Normally, on freshly cooked, pink lobster you would drizzle butter and garlic but when we become as red as these crustaceans it could be quite serious.  It doesn’t take long to burn so it is important to be proactive with adequate sunscreen (ideally a SAFE and effective one).  If you do find yourself with pink/red, hot, dry skin then break off a leaf of an Aloe vera plant and spread the soothing gel on your skin. If you don’t have an Aloe vera plant, you can find some Aloe at your neighbourhood pharmacy or health food store, just try to find one as pure as possible (with out additives such as colours. For anyone who owns one of these plants, the gel isn’t actually green). At your local health food store you can probably find homeopathic Cantharis 30C which is great for burns that feel stingy or are swollen.  Remember to drink lots of water to rehydrate yourself. Vitamin E oil can also be applied topically and zinc can be taken internally.  If your sunburn blisters or you feel nauseous or you have a fever or chills, you should probably seek medical attention.

Heat Exhaustion: This is another concern on hot summer days, especially when you’re really active and you have lost water.  You might be dehydrated if you’re suffering from headaches, dizziness or blurred vision.   Again, drink lots of water and it may be important to replace electrolytes. Add 1/2-1 tsp of sea salt in 1 L of water.  Anything beyond mild dehydration is considered serious and should be treated medically. Shock might occur and its tell tale signs are cold, clammy skin, shallow breathing, rapid pulse, cramps, dilated pupils, unconsciousness and vomiting.  Move out of the heat and elevate the feet above the head to encourage blood flow to the heart and brain.  The most severe form of heat exhaustion is called heat stroke when the body can no longer regulate it’s temperature via sweating and then it heats up very quickly. You can support your body with homeopathic Bryonia alba (you have a severe headache, nausea and a huge thirst) or Belladonna (throbbing headache, red face with dilated pupils) until medical attention arrives.

Bugs bites: Mosquito, spider and black fly bites usually respond well to natural first aid treatments.  The area is red and itchy and there may be a risk for infection.  Adequate vitamin C, zinc and protein are important for proper healing.  Bug bites may cause allergic reactions and medical attention may be necessary. Try to prevent getting bitten by wearing protective clothing.  Tea tree and citronella oils might dissuade bugs from landing and biting.  You can apply it directly to your skin or for large areas dilute in a carrier oil such as almond, olive or Castor oil.  If you do get bitten try topically applying tinctures of Witch Hazel or St. John’s Wort.  Homeopathic Apis 30C can be taken if the bite stings, swells and is hot.  Ice or baking soda in water might help reduce the pain.

Poison Ivy/Oak: Contact with these plants can cause varying degrees of allergic reaction but symptoms usually appear as a red, itchy rash with fluid-filled blisters.  These will appear a few hours to a few days after exposure and will last up to 4 weeks.  Again, note that some allergic reactions might be severe and require medical attention.  Obviously, the best way to treat this uncomfortable reaction is to prevent it. Learn to identify these plants (key: leaves of three).  Wear long clothes to decrease skin exposure when you are walking in the woods.  If you do brush up against one of these plants then avoid touching your clothing and be sure to wash everything separately (you don’t want to transfer the poison to your bedsheets or anything else for that matter!).  First line, natural first aid treatment involves washing the exposed area with soap and water as soon as possible as it takes about 10 minutes for the resin to soak in and cause a reaction.  Apply a cold compress and you can include 1 tbsp of sea salt to reduce itching.  Homeopathic Rhus toxicodendron 30C can be used, especially if the person is chilly and restless.

Now that you know what to do about some common summer symptoms, get out there and enjoy it!

Reference: Barnes, K. Naturopathic First Aid: a guide to treating minor first aid conditions with natural medicines. CCNM Press; Toronto: 2004.

Naturopathic Medicine is a safe, effective and natural approach to you and your family’s health.  As a Naturopathic doctor I can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.

I know, right?

With love,

Dr. Tonia Winchester, BSc, ND