Fall Cleanse - Basic Suggestions

If you didn't get to doing a cleanse in the Spring or New Year make it a priority before things get too busy. Toxicity can affect everything from immune health, to sleep quality to energy levels and mood(irritability, not a lot of patience, being reactive)  to weight gain. There are many ways to help your body's organs of detoxification (liver, kidneys, colon, lymphatics) function optimally. The Wild Rose Diet is a great diet to follow but I'm not keen on the supplements that come with it - I've found there are better, gentler ways to cleanse. See the section below for some of my favourite supplements and this section for general suggestions/tips. 

Some general ideas:

  1. Eat clean and simply. Eliminate all processed foods for a week or two and eat only fresh sprouts, fruits, vegetables, legumes and minimal whole grains and lean meats. The Brown Rice Diet or Anti-inflammatory Diet are both de-congesting, healthy diets to be on. See links on this website.

  2. Drink 8-12 (depending on weight and activity level) glasses of pure water each day. Adding freshly squeezed lemon or lemon slices to hot water is a simple way to promote cleansing.

  3. Move and breathe. Enjoy the extra time outdoors that the longer evenings allow. Breathe deep into the bottom of your lungs.

  4. Dry brush your skin from your toes and fingers toward your core and from your chin to your collarbone. Nice for your lymphatics.

  5. On waking and before bed, drink 1-2 tsp of a good quality greens supplement and human strain acidophilus in a glass of vegetable juice or water.

  6. Treat yourself to some bodywork that will not only further stimulate and support your body's internal janitorial system but will also be wonderfully relaxing. Bowen, Massage, Craniosacral Therapy, Osteopathy, Yoga, Acupuncture and Lymphatic Drainage are all great for this.

  7. Lastly, homeopathic drainage (Undas) takes cleaning up the body to a deeper level and is worth considering as an adjunct to the basics for those interested in experiencing a higher level of well-being. Book in (403) 609-8385 to have undas selected that are best for you.

  8. Special Note for Menstruating Women: the best time to start a detoxification program is the first day after your period is finished or just after the Full Moon.

3 Simple Ways to Help Raise Healthy & Happy People Who Want to Come Home for Thanksgiving

#3. Understand their development.

This will inform your interaction and communication with them. It will let you meet them where they are at and allow you to be more compassionate and present with them.

Not many parents know that children under 7 live predominantly in the theta brain wave state and learn by imitation and by doing. They think in pictures and are physical. Modelling what you want them to do speaks louder than explanations. When you do explain pair the words with actions.

Their brain is not developed to include the higher executive functions and abstract thought yet so talking to them about things will not foster the close connection we desire. Storytelling that brings in their picture consciousness does.

#2. Love them the way they want to be loved.

Take time to figure out what their love language is and schedule something regular – even just once/month - where you are especially conscious about honouring that. My 15 year old’s love language is quality time & words of appreciation (and food lol!) so I take him out to dinner once a month – just me and him and in our time I am mindful of letting him know what I appreciate about him.

3. Be well yourself.

Children love to see their parents thriving. If you think about your own parents you’ll notice this might be true even still for you!

As moms we teach by how we are and when a mom is well she teaches wellness.

Self-care and self-love is getting lots of air-time these days! (-: Let it not turn into a ‘have to’ on the to do list. Self-love can take time to develop - just like any relationship. Find little ways in your day to nourish you and be curious as to what truly sparks joy and uplifts you. I have a lift list that helps . A hot cuppa Chaga tea to support my adrenals, a walk in nature, time with girlfriends, Epsom salt bath ... whatever warms your heart or gives you that home/cozy feeling will be your clues to the things that support nurturing a relationship of warmth and kindness with yourself. Our inner dialogue is a potent area where we can bring our kindness to our self as well with great effect.

Our adrenal health affects our mood, weight, energy and all our relationships so it’s worth keeping it healthy. I specialize in adrenal wellness in my practice as this is an area that is out of balance in some degree with 90% of the women I work with.

One of my favourite, yummy ways to support women’s wellness in my office is through the restorative practices of Yoga Nidra and Yoga Therapy. 30 minutes of Yoga Nidra is said to have the restorative equivalent of 4 hours of sleep.

Below is a Yoga Nidra meditation for you. It’s basically a ‘can’t-do-it-wrong’ lying down guided mindfulness meditation that I’ve found so helpful in restoring adrenal wellness and capacity to parent in a loving, peaceful way (i.e losing your %$#@ less and recovering connection faster when you do). (-:

Yoga Therapy is really about releasing tightness and softening, letting stuck emotions of anger, fear or shame move through and out. Flow is essential for wellness and these practices are decluttering us emotional and tension wise. (-:

Out of all the practices I do Yoga Therapy is the one that clients tell me helps them truly feel love for themselves. The first time I heard a client say that I didn’t associate that with Yoga Therapy itself but since then it’s not uncommon for clients to say that at the end of a session. I think any practice that supports someone to hold loving presence for the unmet/tender parts of their self will do this. I love how simple and easy it is and how obvious the shift isWant to next-level-replenish yourself and live more present and centered with your family?

Getting away for a retreat and reconnecting to You (yes that’s a capital Y!) is a powerful gift to give yourself and those you love.

Consider our November 23-30, 2019 retreat where we will be heading south and sunny for a week of truly next-level-replenishment at Xinalani Eco-Yoga Centre. The theme of the retreat is of coming home to ourselves (in love, calm, clarity, confidence, simplicity, beauty and joy). Yoga Nidra and Yoga Therapy sessions will be part of our time together.

To learn more about She Shines 2019: Eat. Play. Love. Retreat click link below.

To your health and happiness! (-: xo, Dr. Monika

_DSC2630.jpg

Dr. Monika Herwig ND is a Naturopathic Doctor, Yoga Nidra and Yoga Therapy Facilitator, mother of 2, and a Trailblazer with Happy Healthy Women in Canmore, Alberta. She practices Mind-Body Medicine especially around Adrenal, Gut, Hormonal and Mental Health in her clinic and leads Wellness Workshops and Retreats locally and internationally. Dr. Monika supports heart centered women shine their light and share their gifts with the world without burning out. She is especially passionate about supporting moms and runs yearly Fairy Nature Camps for her clients’ children (and herself!). (403) 609-8385 to call to book or www.opentowellness.ca to book online.

Forest Etiquette and Foraging Safety Tips for Nature Loving Families

·    My children and I like to leave a gift in exchange for a plant’s medicine – gifts aren’t solely physical in our way of thinking so a song or even a simple heartfelt thank you or compliment counts. We tell the plant what we’ll be using what we’ve gathered for. To children this makes perfect sense.

 

·    Look for places where what you are harvesting is abundant. Leave two-thirds of the plant material there so it can continue to flourish and there is plenty for the animals.

 

·    Harvest the different parts of the plant at the best time – i.e. leaves in the Spring, flowers and berries in the Summer, roots in the Fall/Winter.

 

·    Be aware that pulling a plant’s roots kills it – not a concern with harvesting Dandelion but keep it in mind for other plants.

 

·    Forage in areas that have had no pesticide use and are a bit in from a main trail. Plants alongside a major roadway has car pollution to deal with and isn’t a healthy choice. We are fortunate in Canmore to have many great places to forage.

 

·    Safety Tip: Be sure to let your child know that not all wild plants and berries are good for people to eat and to only eat the ones an adult or teacher has said are o.k. If they are unsure they can just ask.

 

·    Safety Tip: The first time you try a new edible wild plant it is wise to not go overboard – try just a bit. Even though the plants and preparations shared in this book have an excellent safety record, very low allergy potential and have been in use for generations, starting small is a good habit to get into in general in the rare case you or your child have an allergic reaction. Please don’t let the thought of a possible allergy stop you from foraging - mainly I just need to mention it in the writing of a book like this so you are aware of the possibility. You’re building relationships to these plants so enjoy the steps of the process and start slow and mindful.

 

 

3 Tips to Healthier Eating for Newbies

In the CLEAR module of my Naturopathic Coaching Foundations 3 Part Program we work on creating space, releasing what we don’t need and getting the foundations of gut health and detoxification sorted out. This foundation is important and the food piece can be challenging at first as we have our default habits including which things we throw into our grocery carts.

When you are just starting out it helps to have some healthy foods that don’t go bad and that can be prepared quickly around.

Here are 3 ideas to support you in being successful with creating the daily challenges that will lead to a healthier you.

1.Frozen Veggies and Berries: Here’s a picture of some of the frozen foods I keep on stock to help. Frozen vegetables are a good option especially in the winter months. Of course local and organic is best but these are a really good start and are all ones I am ok with and don’t seem to get freezer burn.

Squash, kale., sweet potatoes, cauliflower rice, avocado, blackberries. Pick a couple to try this week!

3FAE1659-8D9A-4DAE-B8B4-E559F007083F.jpeg

Anti-Inflammatory Diet Guidelines

Everyone is unique and there’ s not really one size fits all diets. This anti-inflammatory diet guideline summary is a standard one that is then modified depending on the individual’s needs, gut health, pain level, etc.

Anti-Inflammatory Diet Guidelines

Try and eat only the following organically grown foods for the next 28 days. There is no restriction on the amount of food you can eat. The foods listed are only examples of foods to eat. Any food that is an allergen must also be avoided due to the inflammatory component of allergens.

 Steamed vegetables

Steaming veggies improves the utilization of the food substances and reduces the initiating residue in the gut, allowing the GI mucosa to restore itself. Use minimal raw vegetables except as a salad.
Eat a variety of any and all vegetables (except tomatoes, potatoes) that you tolerate. Yams, sweet potatoes, squash are allowed. Add your favorite spices to enhance the taste of these vegetables.
Do not use aluminum cookware.

Grains

Eat one to two cups of cooked grains per day of those you can tolerate.
Allowed grains are: millet, basmati or brown rice, quinoa, amaranth, oatmeal, barley, buckwheat, rye, teff
Other grain foods that may be eaten are rice crisps and wasa crackers

Legumes

Eat a variety of any legumes that you are able to tolerate: split peas, lentils, kidney beans, pinto beans, soy beans, mung beans, garbanzo beans, aduki and azuki beans.

Fish

Deep-sea fish (salmon, halibut, cod, sardines, tuna, mackerel) is preferred – no shellfish
The fish should be poached, baked, steamed, or broiled.

Chicken/Turkey

Eat only white meat and do not eat the skin.
The free-range or organically grown chicken/turkey should be baked, broiled, or steamed.

Fruit

Eat only 1 or 2 pieces of practically any fruit except citrus. If possible, it is preferred to eat the fruit baked (such as a baked apple or pear).

Sweeteners

Very small amounts of maple syrup, rice /barley syrup, honey or stevia(1/4tsp=1c.sugar).
Absolutely no sugar, NutraSweet, or any other sweetener is allowed.

Butter/Oils

    For butter, whip 1 pd butter and 1 cup extra virgin olive oil.
    Incorporate 2 Tbsp of Flaxseed oil / Udo’s oil into diet/day.

Herbal Teas & Good Water to Drink

    Minimum of 6-8 glasses of spring, bottled, filtered or reverse osmosis water/day
    Herbal teas – 2-4/day – best taken in evening and sipped slowly.
____________________________________________________________________________

For the time being, avoid the following inflammatory foods:

Milk, cheese, eggs
All wheat products, including breads
Citrus fruits
All caffeinated teas, coffee
Alcohol
Sugar, Nutrasweet
Tomatoes
Potatoes
Corn Products
Peanuts and peanut butter
Red meat – esp. pork
Fried and processed foods