Recently at the naturopathic medical school where I teach I was approached by two students requesting that I record a guided meditation for students to use during final exams. I was pleasantly surprised, and curious about the request ... why me?
They told me that it was important to them that the person making the recording be authentic. They said that when I teach, I seem very calm and peaceful.
I found this very interesting. I have been teaching for close to a decade and a half, and throughout that time I've struggled with the dichotomy in the student feedback I receive. Very consistently I hear two strong themes. The first is that I am smart, strong, passionate, and a good role model - especially for women. The second strong theme is that I am unapproachable and intimidating.
This has always intrigued me. I'm the same person. I'm unaware of changing my persona from student to student. However, while some people are in a place in their journey where my assertiveness and confidence is motivating and exciting, others find it off-putting. As I've explored this over the years, I've played with looking at it from different perspectives. From one angle, I could simply say, "This is me - unapologetically me - if you don't like it, that's a you problem." From another angle, I could feel the need to hide my light and be less demanding in order to make others more comfortable.
As almost always, the wisest approach is a hybrid of the two. I have been sitting with the Serenity prayer over the past little while, reflecting on what role I have to play in situations, and what I can release. I don't ask anything from anyone that I don't ask of myself ... which is part of the struggle. My current prayer is to balance the pursuit of excellence with compassion towards myself. I have been working on fostering that, believing that it will spill over in my interactions with others. From a practical perspective, this means that when my students (or patients! or kids!) haven't done what we've contracted to do (prepare for a class; make the lifestyle change we discussed; done their chores), my role is to have compassion and curiosity about the obstacles to success. As the original serenity prayer acknowledges, the path to peace is often along a difficult road.
A very helpful tool along the way has been Metta, or loving-kindness meditation. I have danced with various types of meditative approaches over the years but I don't currently have a seated practice. I believe I am becoming more skilled at moment-to-moment mindfulness, and am practicing yoga quite regularly, but I have struggled with other types of meditation. Other than loving-kindness.
I find this style beautiful and healing. I was first exposed to it through song at my church - a simple, yet powerful musical prayer that consistently brings me to tears. When I discovered that this was a core practice of Buddhism, I found myself drawn to its cultivation. I can be moved to anger and disappointment quite easily; I find that practicing loving-kindness is powerful at fostering compassion ... both towards myself (where it needs to be directed most of all) and towards others. And how fascinating that students - at least two of them - are feeding back to me that I am, "calm and peaceful." I must be making progress along that road.
Different scripts phrase the sentiment in different ways, but the central theme is to extend a prayer for peace and serenity to oneself; to one's loved ones; to one's acquaintances; to those to whom the prayer is a struggle; and to the wider world. I find it nourishing and calming.
If you're curious to learn more about loving-kindness meditation, visit:
There are many resources available to explore this style, and every meditation app that I've used offers guided versions. May you be at peaceful and at ease.
Wish I was talking about an early spring! Alas ...
Enjoy the latest from EcoParent Magazine!
A recent publication in the journal of the Ontario Association of Naturopathic Doctors; a meander through the evolution of my understanding of cultural sensitivity.
While paddling out of Algonquin Park today (what a blessing that beautiful territory is), I was thinking about the value of preventative care. This is definitely not a novel analogy, and please forgive me if you've heard it before, but I thought it worthy of reconsideration, particularly as we spy fall on the horizon (sorry!).
We take our cars and bikes in for preventative care. Even if it's a simple oil change or chain cleaning, it's an opportunity for the mechanic to give it a good once over ... making sure the brakes are working, advising us on routine maintenance, etc. Certainly if we hear a funny noise, we'll take it in to get it checked out - sometimes choosing to live with the problem if it's not severe, other times investing in doing something to make the vehicle run better. And sometimes the mechanic might have some advice on how to avoid that problem in the future.
Many of us use our dentists in a similar way ... the semi-annual cleaning and check-up keeps us accountable (do you notice an increased frequency of flossing immediately before and after dentist appointments? I do!), and catches problems before they become bigger. Perhaps we need to adjust our brushing technique, or maybe a different toothpaste would work better. Or perhaps a little filling is called for instead of a huge root canal if we let it go.
Naturopathic care can serve the same purpose. Although most of my clients come to see me when there's a problem - and I'm always happy to support people's pursuit of healing from a concern, whether acute, recurring or chronic - preventative maintenance helps to keep concerns from emerging or exploding. Like seeing the dentist, or taking your car or bike in for a tune-up, investing in a seasonal or semi-annual hour with a naturopathic doctor can keep good habits on track. By reviewing the "pillars of health" - diet, exercise and sleep habits, and sources of stress (and strategies of managing it effectively) - and setting individualized goals, you are more able to commit to maintaining a healthy lifestyle. Going through a "review of systems" - a head-to-toe overview of your body's functions ... much like a mechanic's once over of your car or bicycle - can bring attention to niggling little things that may be more easily addressed when not full-blown. An adjustment of supplements or herbs based on shifting seasons and individual susceptibility keeps you from rotely taking the same thing for months and months - never a good idea.
My job is not only to keep you from being sick, but to help you to optimize your health so you can live as full and rich a life as possible. Preventative visits allow me the opportunity to support you in this goal ... one of my favourite aspects of my work! Seasonal transitions are a great time for these ... I look forward to seeing you and your family in the clinic!
When building a spring detox support program, it's important to start by reducing sources of chemicals, and optimizing your diet. Layering in herbs that are supportive of detoxification can take your plan to the next level.
While it's not helpful to think of our bodies as unclean, many traditions have honoured the value of "blood-cleansing" herbs for routine health maintenance, as well as treatment of conditions associated with "toxicity" (think skin conditions like eczema, or inflammatory conditions like rheumatoid arthritis). Whether from Ayurvedic, Chinese, or Western botanical tradition, these medicines tend to be bitter or pungent in flavour, cooling and invigorating in nature. Pharmacologically they support the actions of the liver, kidneys, colon and lymphatic tissues, precisely the organs primarily responsible for the critical functions of detoxification and elimination.
Three of my favourite blood-cleansing herbs are burdock, dandelion and stinging nettles. Let me tell you why!
Arctium lappa (burdock) - this is the giant thistle plant with the beautiful purple flowers which become the stubborn burrs that are so fun to pull off of kids' sweaters and dogs' coats; the root of this plant supports lymphatic circulation, and is a gentle diuretic (encourages filtration of blood by the kidneys).
Arctium lappa (burdock, thistle)
Taraxacum officinale (dandelion) - this is such an incredibly useful (and happy!) plant; the root of the common dandelion encourages optimal liver function, while the leaves support the kidneys; other parts of the dandelion are useful as well, including for both wine and wish-making ... and how smart they are to stay closed when it's cloudy and open in the sunlight! Malign no more!
Taraxacum officinale (common dandelion)
Urtica dioca (stinging nettles) - among other redeeming qualities, stinging nettle leaves are mineral-rich and diuretic, gently supporting kidney function and tonifying the body overall; nettle leaf tea is anti-histaminic, and exceptionally helpful to reduce symptoms of spring allergies. Just be careful harvesting them!
Urtica dioca (stinging nettles)
Notice a theme? These are all local North American plants that are typically seen as troublesome weeds. Amazing how our perspective shifts when we consider their value! They were all used by First Nations people, whose practices greatly influenced the evolution of herbal medicine in colonial North America. The preparation of herbs for medicinal use requires some practice and awareness of sustainability principles, but harvesting your own burdock, dandelion and nettles is certainly a viable option, and a good reason to not spray them! In the meantime, preparations of these plants are available at most herbal dispensaries and natural health product stores.
A combination of these three herbs is very supportive of a routine spring detox plan. Make a strong tea with equal parts of each plant, aiming for 3 cups per day (warm or cold) for the duration of the plan, and beyond if you like! Roots are best prepared as a decoction, while aerial portions of plants are best made as infusions, so getting the most from this formula requires a two step process:
1. Place 1 Tbsp each of prepared dried burdock and dandelion root in a pot with 1 litre of water. Bring to a boil; reduce heat and simmer for 10 minutes.
2. Bring mixture to a boil again and pour the entire contents into a glass pitcher containing 1 Tbsp each of prepared dried nettles and dandelion leaf. Let steep until the tea is at your desired temperature. (I prefer my teas cold, so I let this steep until cool, then poor the tea through a mesh strainer into my water bottle and drink over the course of a day.)
In addition to teas, herbs can be delivered as capsules or tablets (often combined with nutrients that are also supportive of detoxification processes), or as alcohol-based extractions (tinctures or solid extracts). All three of these herbs can even be eaten as food! There are pros and cons to each method, related to price, convenience, tolerance to flavour, and the method that is best at getting the most value from the plant. I can help you navigate what form/brand/method might be best suited to your goals, and advise whether there are other plants that might be a better fit for you! Let's chat!
As promised, over the next few weeks, I'll share some thoughts about designing a detoxification plan (for real this time!). While you wait, here's a little quiz to see what kind of emphasis is right for you! Let me know what you came up with and I'll help you make a plan! Enjoy!
I recently held a workshop at my clinic and my local library to chat about the top habits that can promote good health (and thanks to all of you who responded to my survey!). None of this is rocket science, but these behaviours go a really long way to keeping everyone in your family at their best. It can be tricky sometimes to stay on top of making good lifestyle choices; for each of these habits, I encourage you to consider if you're doing well, or if you could use some work. Consider how motivated you are to make a change - even a small one. What's in your way? How could you overcome whatever obstacles are preventing you from being at your best? Start small - make one small, tangible and measurable change for the better and see how it feels! Enjoy!
1. Eat more fruits and veggies
Increasing fruits, vegetables and other plant-based foods increases fiber (critical for good digestive function), improves satiety (helpful for moderate caloric intake), increases anti-oxidants (necessary to reduce cell damage and aging), and offsets the consumption of less healthy options. Aim for at least 7 servings of brightly-coloured fruits and veggies daily!
2. Drink more water (or herbal tea)
Minor dehydration leads to sluggishness, brain fog, constipation and irritability. Drinking more water (coffee, juice, pop and alcohol don’t count) boosts cognitive and physical performance, clears the mind, elevates energy, promotes detoxification and helps maintain a healthy weight. Try keeping a refillable water bottle with you that you aim to drain at least twice per day. Check out my recent post on the subject for more inspiration!
3. Get outside
Time spent outside reduces stress, increases physical activity, and nourishes environmental stewardship. It may also support our natural symbiosis with microorganisms, which is good for our immune systems - especially the kids’. Aim for at least 30 minutes outside daily. Check out David Suzuki's 30x30 Challenge!
4. Go to bed
We all have different needs for sleep, but getting what our bodies need is important for stress management, immune system function, healthy body composition, mood and mental health. Try to have a consistent bed- and wake-time, create an optimal sleep environment (dark, comfortable, quiet), and keep screens out of the bedroom! Take a look at the recommendations from the National Sleep Foundation for your sweet spot!
5. Move your body
Nothing is more critical to good health than physical activity. From promoting healthy body composition, to encouraging detoxification and elimination, to improving cognitive function, it’s tough to do too much. Aim for 30-60 min of moderate to vigorous physical activity (get your heartrate up, break a sweat) every day, and increase from there. Check out the Canadian guidelines - how are you doing??
6. Detoxify your stuff
We are swimming in sea of over 80,000 industry-made chemicals, many of which are known to be harmful to our bodies, and many more which have not even been tested for safety. Children are particularly vulnerable to the effects of environmental toxins. Choosing alternatives to plastics (think food packaging and toys), fragranced personal-care items (visit www.ewg.org/skindeep/ for more), and industrial-strength cleaning products (vinegar and baking soda work miracles!), you’ll be giving your body an enormous break! Once again, Suzuki for the win!
7. Create space for mindfulness
In a world bombarded by social media, sensationalized news reports and high-paced schedules, a little bit of mindfulness goes a long way. Purposefully paying attention to the present experience has myriad benefits to all facets of health. Practice moving/eating/sitting/breathing mindfully every day until it becomes a more natural and automatic part of daily being. Kids respond really well to this - try youtubing “mindfulness”, with or without “kids” and see what pops up!
8. Touch someone
We all need physical contact. We take it for granted in infants and children, but our need for touch doesn’t decrease as we get older. Touch impacts our hormones and immune systems in important ways that are necessary for good health. Hold hands. Hug someone. Caress a shoulder. Go for a massage.
9. Have a sense of purpose
Purpose is one of the most important aspects of psychological well-being. Stress is more tolerable when we feel there is a point to the task. Feeling appreciated and like we are making a difference in the world actually bolsters the immune system and positively impacts mood. Caring for children, volunteering, contributing to your community, and engaging in fulfilling paid work can all satisfy the need for purpose. If you are lacking a sense of purpose, consider engaging in inventory of your values and attributes, and brainstorm how you are or could be sharing them with others.
10. Be grateful
Gratitude is one of the most impactful practices on happiness, stress management and well-being. Overwhelmed with the pressures of work? Be grateful you have a job that pays the bills. Tired of the cold winter? Be grateful you live in a country that is (generally) safe, democratic and … cold. Seek opportunities to be (genuinely) thankful to shift your outlook and increase happiness and health.
And a bonus ... Be moderate
It’s possible to go to extremes on either end of the healthy behaviour spectrum. Certainly there are some things that are just never a good idea, but some less-than-healthy behaviours are often balanced by the pleasure they bring. On the flip side, exercise, extreme diets and environmentalism can be taken too far. Unless there are unique concerns, enjoy a glass of wine or a piece of cake mindfully and intentionally - savour the pleasure of the experience. Creating space for some flexibility and compassion for yourself is important for a balanced existence.
Let me know how you're doing!
Here's a recent publication (written with a student) on when to worry about your child's fever, and what to do to help them get better ... better!
As my daughter and I were walking the other day, she - somewhat randomly - inquired about how people become blind. I told her there were many ways, but there were a few that were most commonly responsible in Canada. She asked me if there was any way of preventing blindness, and I told her that yes, most cases of blindness in Canada are preventable (think diabetes, macular degeneration) or treatable (visit http://www.cnib.ca for more info). I told her that the best way of keeping her eyes as healthy as possible was to eat her fruits and vegetables and move her body lots. She gave a huge sigh and we both laughed, because that's what she always hears from me. Eat your fruits and veggies. Move your body. Get enough sleep.
She's kind of tired of hearing it, but I hope that with the regular prompts - and even more powerfully, modelling by the adults in her life - it will seep into her consciousness and her habits. Because it's not just her naturopath mom who thinks this is important. This article in the journal Cureus is an excellent overview of the importance of establishing these lifestyle behaviours in childhood. If we want our population to be healthy, if we want the adults of tomorrow to be capable of being productive members of society, then these are the foundational habits that are critical to foster in our young people today.
The recipe for a healthier kid, and the adult they will become? Independent of all other factors (with acknowledgement of the challenges inherent in achieving some of these habits influenced by the social determinants of health):
1. Lots of fruits and veggies (and other good nutritional practices that go along with this).
2. Lots of movement (also tied to awareness around time engaged in sedentary activities like media use).
3. Lots of sleep (acknowledging its impact on stress reduction, growth, and immune system function).
How is your kid doing? How are you doing?
So you've explored some strategies for reducing toxic burden in your household. Next up - revving up your detoxification and elimination capacity! Your body knows what to do. You are constantly processing chemicals - both those that your body produces all the time through everyday processes, and those that you take in from the outside world. Our goal this spring is to give your body a little extra support to do what it naturally does anyway. All of these suggestions can be safely incorporated into anyone's life - adults and kids alike!
If you took my quiz (here it is here!), you have an idea of which of these three components is best for you to focus on. Detox support can be highly individual, so if you're stumped on where to begin, come pay me a visit!
The first step? Always start with food:
Your liver, kidneys, lungs, lymphatic organs - those tissues that play such an important role in detoxification - require optimal amounts of essential nutrients. A "detox diet" requires a colourful, plant-based, whole-foods diet, free of artificial sweeteners, refined oils and any processed foods. The more colourful your diet is (think red peppers, purple beets, dark green kale, orange carrots, blueberries, white onions, etc.), the more diverse and abundant your intake of vitamins and bioflavonoids - chemicals found in plants that our bodies can use to optimize natural processes. A diet that is plant-based includes more of these nutrients AND more fibre - absolutely essential for binding and eliminating unwanted junk via our stool. A whole-foods diet avoids processed foods that gunk up the works and lets our elimination pathways focus on clearing anything that's already in our bodies without adding more to the burden.
What does this look like? Think homemade oatmeal with ground almonds and flax seeds for breakfast, with a green smoothie on the side. A leafy green salad for lunch with grated beets, carrots and apple, walnuts and some wild salmon. Homemade sushi wraps with cucumber, red pepper, avocado and organic tofu for dinner, with miso soup and seaweed on the side. Black bean dip with carrots for snacks. And lots of water - add some fresh lemon to it! Herbal tea can enhance the process when made from plants that support detoxification ... stay tuned for more on this!
Need more tips? Bring me your diet diary and we can plan it out together.