Category: Stress

EFT-Tapping

Scroll down to listen to the audio!

EFT Tapping Blog | Emotional Freedom Technique | NPP Webinars | Nutritional Preceptorship Programs

Imagine how it would feel to rid ourselves of triggers that cause us to react to uncomfortable situations with angry words that are blurted out and that we later regret. These often come from childhood traumas (big T and little t). As children, we didn’t have the vocabulary or the permission to express our feelings. Remember this one? “Children should be seen and not heard”.

 

Each of us has stored, unexpressed, and unresolved anger deep within our subconscious. We aren’t even aware that it is there, until we explode verbally, or even physically, in an inappropriate manner. It may even present with physiological symptoms; anything from a cold or flu to a full blown autoimmune disease. This intense emotion can cause constant feelings of low-level anxiety, fears that limit us, or even thoughts that make us feel unworthy or “not good enough”.

 

During stressful periods, the amygdala, the survival portion of our brain, our Sympathetic Nervous System, is activated and puts us into a fight or flight mode. It was designed to protect and keep us safe, as it did centuries ago, if we were being chased by a tiger in the wild. It was supposed to be activated temporarily, only when we found ourselves in dangerous situations. But, today, we are bombarded with news reports of climate change, the economy, wars throughout the world, compounded by our own daily worries regarding health, financial, and family issues. This causes the amygdala to remain vigilant most of the time, keeping us in a constant state of stress. This anxious state makes it difficult to access our prefrontal cortex, the intelligence portion of the brain. It limits us while writing a test or exam, delivering a presentation, or when trying to find a solution to a problem. The blood leaves the brain and rushes to our extremities, allowing us to fight or run away. The brain’s first order of business is always to keep us alive.

 

So how do you send a calming signal to the brain to let it know that you are ok? There is an easy, portable, and free solution. Something that you can do any time of day and/or night that will begin to quiet the voice in your head, your ego, that tells you that you’re unsafe or not enough. It is called Tapping, EFT, or Emotional Freedom Technique. There have been hundreds of studies proving the validity of Tapping. It is said to “affect the body’s biochemistry such as immunity and blood pressure”, even the brain, and decrease cortisol levels, elevated by stress. You begin to feel better, have increased energy, sleep is improved, and fear and anxiety are diminished. Tapping puts us back into the Parasympathetic Nervous System, our state of rest, digest, and reset.

 

During each tapping session, begin by selecting one issue like anger, poor sleep, fear, pain, illness, or present or past bad memories. Be as specific as possible. Give it an emotional rating of 0-10, with 10 being the strongest or worst. When at a high number, it is almost impossible to bring the level down simply by self-talk. Tapping will lower your emotional level and allow you to begin to see things differently.

 

If finding the words is difficult for you, try writing down all the things that upset you that day and tap on the words written on that piece of paper. Or, begin with a physical issue, as if you are complaining to your best friend. If your traumas frighten you or seem unmanageable, try working with an EFT Practitioner.

 

During each session, start with where you are right now. Rate the emotion or issue out of 10. Begin by tapping on the side of the hand, the karate chop, repeating your phrase 3 times. Each phrase will begin with something that is negative and end with acceptance or something hopeful, like the following phrases:

 

“Even though I behaved badly today, I thoroughly love and accept myself”.

“Even though I wasn’t kind to my friend, I deeply and completely accept myself”.

“Even though my back is killing me, I choose to relax and feel my body heal”.

“Even though I am stressed about my finances, I give myself permission to relax.”

“Even though I feel very angry, I choose peace and calm.”

“Even though I am feeling all of this anxiety, I acknowledge and accept how I am feeling.”

 

Next, tap 8-10 times (or whatever feels comfortable) on each of the following meridian points. State “the limiting belief” and tap, using your index and middle fingers.

 

Inside of the brow – “Sleep”

Side of the eye – “I need sleep”

Under the eye – “I am so tired”

Under the nose – “I haven’t slept in days”

On the Chin (in the crease) – “why can’t I sleep”

On the collar bone – an inch below the bone, in the soft tissue – “I want to sleep”

Under the arm – mid bra line or one hand width below the armpit – “Is something worrying me?”

On top of the head – in a straight line, in a circle, or in the middle – “I need to sleep”.

 

Keep tapping for a few rounds. When you feel complete, stop and take a deep breath in through the nose and breathe out through the nose. Notice if you are taking deeper breaths. Is your breathing slower, calmer, and more even? Rate your issue. If the number has come down, you are headed in the right direction. If you are not at a 0, 1, or 2, repeat, beginning again with the Karate Chop, repeating your phrase 3x and then tapping on the points. Or, if a more pressing thought has come up, rate and then tap on the new thought. Always begin with the Karate Chop point.

 

I find it helpful to tap a few rounds on what is bothering me and end each tapping session with a turn-about by changing to positive phrases. For example, “I am ready to sleep”; “my sleep is improving”; etc. End each set by taking a deep breath in and then breathing out. Remember to rate your issue from 0-10 before and after each tapping session.

 

You can tap in a circle, in a line, or just by holding each point. You can speak out loud or think the words in your head. You can tap with one hand or both hands. It is important to begin with tapping 3x on the side of the hand so that the issue is clearly defined, followed by tapping on the meridian points as many times as needed. Begin with the negative and, if beneficial for you, end with the positive.

 

A great support is to download the APP: “The Tapping Solution” created by Alex, Nick, and Jessica Ortner. Many of the tapping sessions are free. You can also purchase a yearly subscription, in order to access the locked sessions. They offer free Tapping Challenges throughout the year. Alex has also written a book for children, “Gorilla Thumps and Bear Hugs: A Tapping Solution Children’s Story” helping kids to be comfortable with being themselves. Last spring, I even taught my 5-year-old grandson to tap. Whenever he got upset, I would begin to tap on him and he would start to giggle and forget about what upset him in the first place.

 

My last piece of advice is to make this a daily habit. It can only work if you use it. Tap every night, before bed, putting you into a perfect state of calm for sleep. Kickstart your day, on a positive note, by incorporating a morning tapping routine. In just a few moments, it will boost your mood and elevate your energy levels, giving you a sense of empowerment and allowing you the emotional freedom to be yourself.

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

*Audio for those in need or who prefer to listen to our blogs: 

Benefits of Pets

Scroll down to listen to the audio!

Pet Blog | NPP Webinars | Nutritional Preceptorship Program

 

Is this the right time to adopt a puppy?

 

We lost our fur baby over three years ago. Our third pet had crossed over the rainbow bridge. After each heartbreaking loss, it took us years until we felt ready to open our lives and our hearts to another pet.

 

When making this important, life changing decision, many of us first consider the work and cost involved. Do we have the time to train, feed, and care for a new puppy? Will we have the time and energy to bathe it, clean its teeth, and play with it? If we work full time, will our pet be safe on its own for the many hours while we are away? Is that fair to the dog? What about the mess and noise, i.e. accidents until it is trained, chewing on our shoes or furniture, and barking each time someone comes to our front door. If we live in condos or apartments, will the dog bark while we are away and annoy our neighbours?

 

Still thinking about it? If so, where should we purchase our pet? A breeder could be a great choice, but the cost of a purebred might be thousands of dollars and inbred pets may come with genetic predispositions to serious health conditions. Alternatively, purchasing an animal from a pet store is usually a bad idea. They often come from puppy mills and could have serious health and behavioural issues due to the cruel conditions into which they were born.

 

Instead, there are many pets ready and available to be rescued. Adopting a pet from a shelter may be saving it from being euthanized. Our first dog was referred to as a “mutt” and purchased from the Toronto Humane Society. She gave us 15 years of love, affection, fun, and was a great friend and caregiver for our newborn baby girl. I was eight months pregnant when my husband walked in proudly offering me this adorable puppy. How he thought that his wife who had swollen feet and had gained 50 pounds could take care of a dog and, at the same time, prepare for the birth of our baby, was beyond me. Muffy was a combination Beagle and German Sheppard. She loved to escape whenever the front door opened, and her escapades ended in more surgeries than most people experience in a lifetime. But she was pure love. Muffy became our daughter’s best friend, slept in her room, and is probably the primary reason that our daughter, Suzie, is a Veterinarian today.

 

The cost of an adopted pet is minimal. Many rescue animals have already been trained and have gone through the puppy stage so may be calmer. Alternatively, we will probably know nothing about its medical or behavioural history. That being said, we may have a particular breed, colour, and/or age preference in mind which may make our perfect companion even more difficult to find.

 

Yes, there is a great deal involved in caring for a pet but what can our pets do for us?

 

According to the Harvard Health Letter, “pets are wonderful companions and provide many emotional and physical benefits.”

 

Dr. Fricchione, director of Mind Body Medicine, discussed a study in the journal Science about how oxytocin, a good feeling chemical, is boosted in both the dog and the human when a dog owner stares into the eyes of his dog, referred to as “mutual gazing”.

 

A 2014 Study, published in the journal of Pediatric Nursing, stated that “children with autism may especially benefit from interacting with dogs which can provide unconditional, non-judgemental, love and companionship.” For many of these kids, a therapy dog can decrease meltdowns, anxiety, and anger. The child’s furry pal can teach him responsibility and comfort him when he feels afraid, overwhelmed, or insecure.

 

One of the main causes of depression for human beings is loneliness. Pets help us feel less alone. They have no expectations while offering us love, hugs and kisses. They are always ready to play, and are happy just to lie next to us as we sleep, read, or watch TV.

 

For the elderly, a pet is great company, can reduce stress, lower blood pressure, get his owner out of the house through daily walks, and has a miraculous effect on reducing depression and anxiety.

 

It has also been said that having a pet helps seniors focus on something other than themselves; ie, their physical challenges and preoccupations with loss or aging. Adopting an older pet that is already trained may be the best solution for seniors. An important consideration is if they are physically, emotionally, and financially able to care for a pet.

 

During the COVID pandemic, the number of pets adopted increased exponentially. Rescue shelters did not have enough animals to fill the demands of people looking to find a pet for their children stuck at home without their friends and for adults living alone who were seeking company and emotional support.  Unfortunately, these animals could not be taken out for walks due to government restrictions, couldn’t go to training classes, and got used to having their owners at home with them 24/7. They became used to constant love and attention and weren’t accustomed to staying home alone.

 

As many of these families returned to work and to school, they were no longer able to care for their pets, physically and/or financially. Shelters became concerned about “the possibility that animals would come flooding back when people returned to work and that these animals would suffer from separation anxiety.” Also Veterinary Clinics, particularly those in small towns, had difficulty accommodating the number of pets that required medical care. Pet owners had to wait for days and even weeks to get appointments. Many turned to Emergency Clinics but the costs were much higher and they experienced long waits because the ER Vets had to treat the more serious cases first.

 

Yes, purchasing a pet is a decision that should be considered carefully. For most of us, the benefits outweigh the costs. As the proud “mom” of three dogs, over the past 50 years; each with us for over 15 years, I can honestly say that these dogs were our babies. They brought great joy and love to our home and to our family. During times of illness and loss, they provided support. Each of them seemed able to sense whenever something was wrong and provided us with exactly what we needed. I miss them all terribly but am grateful to have had them as part of our lives. True blessings, their memories will forever remain in our hearts!

 

So, back to my initial question. Am I ready? Is this the right time? All I have to do is look into those big brown eyes, feel it snuggle against me, enjoy the kisses, and breath in the love, and, somehow, all of my questions and concerns disappear.

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

 

*Audio link for those in need or who prefer to listen to our blogs:

Eczema Podcast

Excema Podcast | Abb Tai Interview with Gilda Rovan Holistic Nutritionist Are your drainage pathways congested? Your body’s terrain and level of toxicity impact your skin. How can we open the routes of elimination in a gentle and safe manner? How do your liver and kidneys impact your skin? Does an imbalance in bacteria, aka Dysbiosis, affect your skin? Is there a difference between Drainage and Detoxification?

 

 

30-Minute Interview with Gilda Rovan by Abby Tai 

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

Host Review of Gilda’s Interview on Eczema

 

“Gilda did a great job of presenting the eczema webinar. She used a well-rounded approach and provided a lot of information on how to heal eczema from the inside out – rather than just using a topical approach to healing the skin. She also explained different supplements in lots of detail and how they can help the skin heal – which is very important to support the healing process.”

Thanks!

Abby Tai – 

Learn more about Eczema from Abby Lai

Hiking Benefits

Scroll down to listen to the audio!

Hiking Blog

Hiking takes walking, as a healthy exercise, to the next level. Both are excellent cardio workouts, great for the cardiovascular system, the respiratory system, our bones, and our muscles. Each will lower our stress levels and is great to support any weight loss program. But hiking gives us the extra piece: it can improve our balance and increase our strength and endurance as we navigate the steep and/or bumpy trails. An old English term used for hiking was “hillwalking”. Walking poles can be included for balance or stability in order to provide additional security and safety.

 

Hiking uses muscles that are rarely used in the gym. It is also considered one of the best ways to burn fat – even that stubborn belly fat. This physical exercise promotes the release of endorphins – the hormones that make you happy.

 

Studies have found that exercise and cardio workouts benefit us – mind, body, and spirit. So why choose to walk outside or hike? For many, exercise can be tedious and boring. Something on our daily routine “have to” list. Not something that brings us pleasure. On a treadmill, an hour can feel like a very long time. So we manage to pass the time by watching TV, reading our emails, and/or talking on our cell phones. By doing this, we are being mindless. Our focus is entirely outside of ourselves. We are still working, still obsessing, still stressed. Being outside, on the other hand, on a hike, maneuvering the trails, time seems to fly by. It also adds the extra dimension of being in beauty. Surrounded by nature, we reduce our levels of anger and fear and increase our feelings of wellbeing.

 

Exercising at the gym or at home is usually a solitary act. Hiking with friends may turn this dull activity into a fun-filled experience. Connecting with friends in a natural setting, can involve opening ourselves up and even allow them to see our limitations, our stumbles, our vulnerability. It encourages us to share stories that we might otherwise keep hidden or have even forgotten. We may deepen some of these friendships, making them more meaningful. There is something very special about sharing this experience with others, making memories, and changing relationships. We may even get out of our egos and become ourselves.

 

Many have written about the benefits of hiking. Lao Tsu wrote, “The journey of a thousand miles begins with a single step.” Ken Ilgunas: “On a hike, you’re less a job title, and more a human being.” “All truly great thoughts are conceived by walking.” – Friedrich Nietzsche. “Wilderness is not a luxury but a necessity of the human spirit, and as vital to our lives as water and good bread.” – Edward Abbey. “Me thinks that the moment my legs begin to move, my thoughts begin to flow.” – Henry David Thoreau.

 

Hiking, whether alone or with others, is a way of enjoying the beauty of nature while promoting mindfulness, as we remain closely aware of what is underfoot so as not to stumble or fall. Focusing on our surroundings and the possible dangers stops the monkey mind from regretting the past and worrying about the future, thereby lowering anxiety and improving our mood. Hiking is also a great way to unplug. Rarely do we see a hiker spending their time on the hills checking emails, texting, taking selfies, or tweeting.

 

Whichever you choose to engage in, whether walking or hiking, remember to dress accordingly, wear the proper footwear, and stay hydrated. Bring your water bottle and, of course, your phone, (just in case of an emergency)!

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

*Audio link for those in need or who prefer to listen to our blogs:

Meditation

Scroll down to listen to the audio!

Meditation blog

Most of us have heard the expression, (also the title of a 1962 musical and song), “Stop the World, I want to get off!” During 2020 and into 2021, the world did stop but our minds did not. Our thoughts took us to some very scary places and created a different type of stress – one that filled us with anxiety, depression, fear, grief, and sadness. So, stopping the world, for many, was not the answer to helping us slow down and calming our minds.

 

How do we quiet our monkey minds, cut out the chatter, and become still? My favourite tool is Meditation. It is a way of focusing our attention inwards. Meditation can help us gain a greater self-knowledge; get in touch with our emotions; reduce chronic pain levels; live a fuller, richer life. As our awareness increases, we may become more compassionate and more open to each moment of our lives. For moments in time, we forget about our past regrets and our future fears and focus only on the here and now.

 

According to Edgar Cayce, “Prayer is like talking to God. Meditation is a way of listening to God.”

 

By connecting to the stillness within, we may truly discover our place and purpose in this vast Universe. We cease responding to “situations” or reacting to the words of others, we are simply being. We are no longer connecting to Ego, filled with anger and fear. Instead, we communicate with Spirit, taking an important step towards forgiveness, gratitude, and love. Our hearts open.

 

We become aware and are no longer anxious or worried. During these precious moments, we feel safe with no need to make decisions or plans. We are calm and at peace and, sometimes, we even feel a bubbling of joy. This joy comes from nowhere, connected to nothing, just emanating deeply from within.

 

This stillness even transcends our moments of meditation. Our lives change. We become more conscious and less reactive. We learn to ask for help to see things differently. We may even learn to stop and take a breath before responding to harsh words or uncomfortable situations.

 

Meditation can take many forms. It can vary from Transcendental Meditation, where you repeat an Ayurvedic mantra, to Mindful Meditation, which involves in being in the moment, aware of every sound or thought without reacting, to a basic meditation involving  repeating a word of your choice or simply watching the breath. Most forms of meditation are seated but there are also walking meditations, standing meditations, and eating meditations.

 

Meditation can be guided or silent or accompanied by soft music. It may be done in a group or by oneself. It is performed sitting in a comfortable position, on the floor or in a chair, usually with backs straight and knees bent. Lying down is not recommended because this often ends with falling asleep in the middle of the session. Eyes are usually shut but may remain open. It can be done anywhere and anytime as long as you are not driving a vehicle or using heavy machinery.

 

Meditation is an excellent way to begin and end each day, even if just for 15-20 minutes per session. For many, it changes how their day goes and deepens and improves their sleep.

 

How do you figure out which type of meditation to choose? Just choose a simple method and begin. One of the easiest methods is simply to focus on the breath. Breathing in on the count of four, holding the breath on the count of four, and breathing out on the count of four. Repeat. Or you can simply breath in for four and out for four.

 

Heart Math involves breathing directly into your heart for a count of 4 or 5 and out from your heart for the same number of counts. Feel the relaxation that follows. Feel the stress relief. Is your body sending you messages or guidance? Listen. Your Ego speaks very loudly but your Spirit and intuition speak softly. Feel the gratitude.

 

By meditating at the same time each day, you will develop this new habit. Find a time that works best for you and easiest to maintain. If not, you will probably forget to meditate for days, or even weeks, and eventually stop the practice completely.

 

Meditation is indeed a practice and the more we practise the better we become. The easier it is to go within. The deeper we go. The more benefits we discover. And yes, eventually, no matter what is happening around us, our bodies slow down and our mind is calmed.

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

*Audio link for those in need or who prefer to listen to our blogs:

Pain

Scroll down to listen to the audio!

Pain blog image

Do you suffer from debilitating pain? Pain can sometimes be a gift, a message sent from the Central Nervous System to the Brain. It is the body’s way of letting us know that something is wrong, of protecting us from continuing to injure ourselves, making things worse, and, sometimes, telling us that it is time to see a health care professional. There is a TV commercial for a pain drug that says, “When the body says no, ‘……’ says yes.” But, in order to be safe, when the body’s wisdom tells us “no”, we should respond accordingly.

 

Pain after a cut, bite, fall, injury, or a medical procedure is short term and is referred to as acute. In these cases, inflammation is the body’s way of healing and repairing the injured tissue. But, if it continues longterm, even permanently, it is labeled as chronic. Chronic pain is often described as lasting many months after the injury or medical procedure has healed. In most of these cases, the primary origin is excess inflammation. The names given to many painful conditions end in “itis”, denoting inflammation. In the case of arthritis, it involves inflammation of the joints. Inflammation also increases when under stress.

 

Pain may be mild, moderate, severe, constant, occasional, sore, dull, throbbing, sharp, aching, pulsing, stabbing, annoying, uncomfortable, debilitating, or even unbearable. When seeing a doctor or a therapist, being able to identify the type and location of pain can help with the diagnosis and sometimes indicate a particular condition. Some people can point directly to the tiny spot where the pain is felt. Yet, for others, it is in the left shoulder, or in the head, or in the right knee. It may even be referred pain felt, for example, in the right hip and originating from the left side of the neck. Pain can impact our daily activities, work, emotional and psychological well-being, and social activities. 

 

For many, it is worse in the morning and is accompanied by stiffness. Lack of movement during the night can increase morning inflammation. A gentle morning exercise routine may help minimize this discomfort. Doctors used to recommend complete bedrest during painful periods, but this is no longer the case. For most types of chronic conditions, movement and increased blood flow has been seen to promote healing and reduce pain.

 

Waking with a sore neck may be due to a poor sleeping position or to the type of pillow being used. Also, sore backs, are often the result of poor posture. Try standing with your feet pointing straight ahead with a slight pelvic tilt, tummy tucked in, head comfortably forward, shoulders back. This is how to align the spinal chain properly with the joints stacked evenly, one above the other. Your weight will be evenly placed and you will no longer be compensating for a weak area by putting extra pressure on the healthy side. Use your muscles rather than your joints wherever possible.

 

Running shoes may be the best type of footwear, offering additional support, and resulting in a reduction in back pain. When bending, hinge at the hips instead of at the waist. Lift with your knees, never your back, and do not twist your body to reach for something that is off to the right or left. If sitting for hours at a desk or computer, ensure that you have a proper chair, that your arms are at a height that doesn’t put strain on your shoulders, and that you get up every half hour to move.

 

To minimize pain, naturally, deep breathing exercises, meditation, or relaxation techniques can be extremely helpful. One breathing exercise that can be done in bed each morning before rising involves lying down, eyes closed, one hand on your chest and the other on your stomach. Focus on the breath moving slowly, in through the nose and out through the nose. The count of four for each is comfortable for most. Feel the breath move in, through, and out of your body for even 10-15 minutes. This can be followed by gentle exercises, like bending your knees and moving your legs from one side to the other. Gently and comfortably, move and bend your arms and your legs.

 

There are also many safe physical exercises that result in increased blood flow which will help minimize pain. Some of these include Tai Chi, Qi Gong, and Feldenkrais. Stress reduction, 7-8 hours of sleep, and therapies such as massage, acupuncture, osteopathy, and myofascial release can also help tremendously in minimizing pain. Exercise programs that strengthen your abs and glutes, in a safe manner, are extremely helpful.

 

Magnesium is an important supplement that will relax the muscles and improve sleep. A daily vitamin D supplement will improve immunity and strengthen bones and muscles. Also, Boswelia, SAMe, MSM, and fish oil may help reduce chronic pain. Both turmeric, added to food or taken as a supplement, and tart cherry juice, combined with water as a drink one hour before bed, have anti-inflammatory properties.There are also homeopathic remedies that may reduce pain and inflammation including Arnica, Belladonna, Bryonia, Rhus tox, and Ruta. For these, the symptoms must match the remedy. Like cures like. So, please read about the remedy first.  And, also, there are essential oils like Lavender, Peppermint, Copaiba, and Pan Away applied to the body and/or diffused through the room which may promote muscle relaxation, restful sleep, and reduce pain. As CBD becomes legal, there will also be many ointments, creams, and oils on the market that can offer relief.

 

It is important to stay well hydrated, and to eliminate, or at least, reduce the consumption of coffee, alcohol, and tobacco. Remember to eat a nutritious, well-balanced diet, low in sugar, processed foods, hydrogenated fats, and carbonated drinks. All food that increase inflammation, like nightshades, will increase pain.

 

Related NPP Webinars:

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

*Audio link for those in need or who prefer to listen to our blogs:

Magnesium

Scroll down to listen to the audio!

Magnesium blog

 

BENEFITS:

Relaxes every muscle in your body – including the heart

Relief from Insomnia

Reduces anxiety, depression, stress, sadness

Necessary to get calcium into the bones

Regulates blood pressure

Supports Insulin metabolism

Blood vessel constriction – may prevent migraine headaches

Improves PMS symptoms

 

Magnesium, as a macromineral, is essential for the bones, muscles, heart, brain, the immune system and the nervous system.

 

Foods rich in magnesium include dark chocolate (64 mg/oz), avocado (58 mg), nuts (82 mg/oz), legumes, tofu, whole grains, fatty fish, leafy greens, bananas, and seeds. 1/4 cup of pumpkin seeds offer 307 mg and sunflower seeds, 129 mg.

 

As a supplement, in a capsule, Magnesium is taken to bowel tolerance. If you experience diarrhea, nausea, or cramping, back off by one. With calcium, the recommended dose is a 2:1 ratio of calcium to magnesium but for women, a 1:1 ratio or even a 1:2 ratio is often more beneficial, particularly for those experiencing PMS.

 

Magnesium can also be taken as a Tissue Cell Salt, small tablets that are dissolved in the mouth. Mag Phos 6X is excellent for muscle pain, restless leg, and, for some, as a sleep aid. The body uses what it needs and expels the rest without causing bowel disturbances.

 

Women have often been referred to as “mag wasters” meaning that they lose an unusual amount of magnesium throughout the day.  Magnesium loss is also experienced by Massage Therapists, both men and women, who often experience muscle cramps in their hands and fingers.

 

In our “Heart & Stroke – Women vs Men” webinar, we focus on how a woman’s heart differs in size, heart rate, and also the contrast in structure of the arteries and valves resulting in a substantial difference between the two sexes in terms of risks, symptoms, care, diagnosis, and treatment. We discuss how Magnesium helps to keep calcium in solution preventing it from precipitating out into artery walls which would result in the building of plaque. Also, how magnesium prevents Aluminum buildup in the body. Magnesium is essential for a healthy heart, maintaining a steady heartbeat and a normal blood pressure.

 

In our “Adrenal Fatigue” webinar, we discuss Adrenal burnout and exhaustion due primarily to stress, emotional, physical, and environmental. We discuss the importance of Magnesium, the inhibitory mineral for the Sympathetic Nervous System. Magnesium activates the parasympathetic nervous system which is instrumental in keeping you calm and relaxed.

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

*Audio for those in need or who prefer to listen to our blogs:

Kicking Sugar

Scroll down to listen to the audio!

 

NPP TIP Blog kick sugar1

Rarely do we experience obsessive cravings for chicken, broccoli, or green juice, so why sugar? It may be due to a habit, a blood sugar or hormone imbalance, poor sleep, stress, depression, anxiety, insufficient protein, nutrient deficiencies, food allergies, dehydration, or fatigue. Sugar can change your physiology. Giving into this craving or addiction can actually raise the dopamine levels in your brain, giving you a temporary feeling of well-being. A particular food may even trigger a pleasant memory, like the day your Dad took you for donuts to celebrate your fifth birthday. Continually giving into every sugar craving can foster an unhealthy relationship with food, leading to binge eating and a feeling of being out of control.

 

So, how do you kick your sugar cravings? Start your day with a high protein breakfast, followed by a protein at every meal. Increase your daily intake of healthy carbs, like vegetables, and decrease or, preferably, eliminate the starchy carbs, like white potatoes, pasta, and bread. Choose high fibre foods, like almonds, chia seeds, avocados, and berries, which will slow down the absorption of carbohydrates, therefore preventing blood sugar spikes. Stay hydrated throughout the day with 8-10 glasses of water. When the craving does rear its ugly head, drink a glass of water and then distract yourself. Try knitting, needlepoint, or a 1000 piece puzzle. Grab your sneakers and go for a walk. Sink into a warm, soothing bath, prepared by dissolving one or two cups of epsom salts and/or 4 or 5 drops of compatible essential oils. EFT tapping can work wonders to stop a craving in its tracks. My favourite instructional videos are by Jessica Ortner on YouTube. Or, if all else fails, take a nap.

 

Thinking about weaning slowly off sugar? This is rarely the solution. Kicking sugar is one issue that requires going cold turkey. Your first few days may see withdrawal symptoms, like headaches, anxiety, or irritability. Each of these symptoms may be accompanied by a strong craving for something sweet that is hard to resist. Take heart and persevere! The results will definitely be worth it. Remember, it takes 21 days to create a new habit although you should begin to feel better after 5 days. The cravings will diminish, the hunger will disappear, and your feelings of well-being will grow.

 

 NPP Related Webinars

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

*Audio for those in need or who prefer to listen to our blogs:

Snowshoeing

Scroll down to listen to the audio!

NPP TIP Blog-snowshoeingWinter, in Canada, is a magical season but, generally, the streets and hills are covered with snow and ice. Walking, running, and even hiking are not as easy or as safe as they were during our other three seasons. So, how do we exercise and stay in shape out of doors during the winter months? We suggest Snowshoeing, originally used by Native Americans and European Explorers to forage for food and travel through deep snow for almost 4000 years, and even longer in Central Asia.

 

Snowshoeing, now seen as a recreational exercise, is a fun way to lose the calories that we generally pack on during the winter months. It is said to burn off anywhere between 420-1000 calories per hour. The colder the weather, the more energy we use; the taller the snow, the higher we lift our legs; thus, a great fat-burning, muscle-building exercise. Snowshoeing is a terrific low-impact aerobic exercise that is easy on the joints, healthy for the heart and the lungs, strengthening for the muscles, and great for improved balance and stability. If balance is an issue, poles can keep you upright and protect you from slipping.

 

This is also a wonderful way to dispel the winter blues. Being in nature is known to decrease depression and stress levels. Practising mindfulness, while walking along the snowy, beautiful terrain on a sunny day, will stop the monkey mind from taking you to the past, where you house your regrets, or into the future, worrying about what lies ahead. Good for all ages, including children and seniors, Snowshoeing is a safe and healthy way for us to get outside all winter long, burn calories, strengthen our glutes, quads, and our calves, unplug, relax, and simply have a lot of fun. Check out the many schools, recreational facilities, and resorts that offer snowshoeing lessons for beginners. If you can walk, you can snowshoe. Please remember to stay hydrated, so bring along your water bottle!

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

*Audio for those in need or who prefer to listen to our blogs:

Organic Chicken

Scroll down to listen to the audio!

NPP TIP Blog chicken soup

Organic Chicken Breasts are delicious – roasted, stir fried or as a soup. Chicken has become a staple dish for most non-vegetarians. It is one of the best sources of protein, necessary to build muscles and keep bones healthy. It is rich in minerals like phosphorus and calcium and also selenium which may cut the risk of arthritis. Containing tryptophan and B5, both having a calming effect on your body, Chicken can help relieve stress. With beneficial magnesium, it can also reduce PMS symptoms and muscle pain. It is rich in B Vitamins for heart health, particularly B6, helping to lower homocysteine levels and niacin helping to lower cholesterol. A great source of Omega 3, Chicken is low in saturated fat. The lowest fat content is found in the breast meat.

 

Why organic? If not, the chicken you are cooking may have been injected with antibiotics and/or hormones and grown with the use of toxic chemicals and pesticides. Organic chickens are also free range, meaning allowed to roam freely rather than crowded into cages, although free range does not necessarily indicate organic. Remember, we are what we eat!

 

A steaming bowl of chicken soup filled with vegetables and delicious chicken pieces has long been the secret health cure of mothers and grandmothers through the ages for colds, respiratory infections and flu and has often been referred to as “Jewish Penicillin”.

 

Years ago, I found a delicious recipe for an immune boosting Astragalus-Ginger Chicken Soup – my go to whenever I feel under the weather.

 

INSTRUCTIONS:

  1. In a large pot, 1/3 filled with filtered water, toss in some sea salt, ground pepper, and a pinch of cayenne pepper.
  2. Heat the water just below boiling. Add two split organic chicken breasts, bone in but fat and skin removed.
  3. Add a 3″ piece of ginger, cut into strips.
  4. Slice and add
    • 4 carrots,
    • 4 celery stalks,
    • 1/2 onion,
    • 2 garlic cloves,
    • 6 shitake mushrooms, and
    • 6 slices of astragalus root
    • Cook on low heat for 30 minutes.
    • Pull off the leaves of a large bunch of kale and set them aside.
    • Chop up the kale stems and throw these into the soup.
    • Continue to cook for an additional 30 minutes and then add the kale leaves.

Continue cooking (not boiling) for 30-60 more minutes. I recommend only organic ingredients, where possible. Add the sliced chicken, vegetables, salt and pepper to taste, and the delicious hot broth to your favourite bowl and enjoy! Yummy and filled with nutrients.

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

*Audio for those in need or who prefer to listen to our blogs:

Human Connections

Scroll down to listen to the audio!

For a happier, healthier existence, it is essential that humans maintain relationships with family, friends, and community, particularly as they age. When this does not exist, there is an increase in loneliness leading to depression, anxiety, and mental conditions. This ultimately may lead to physical illness and dis-ease. Human interaction helps us cope with stress, difficult life events, and even lengthens our lifespan.

 

We now know that newborn infants are soothed, cry less, and sleep more peacefully after “skin-to-skin” contact with a loving human. Babies that are not touched or held, as those in an orphanage, do not thrive or grow in the same way and may even have a shorter life span. As they grow, toddlers develop social and life skills by modelling what they see .

 

Children learn much better in a classroom situation with a kind teacher, friends, and playmates than in virtual classrooms. They learn when it is time to laugh and make noise and have fun and when it is time to settle down and get to work. Recess is a time to play, relax the nervous system, regenerate, and renew. The classroom, no matter how crowded, is a wonderful place to learn cooperation, manners, the sharing of ideas, patience, rules, how to get along with others, including those from differing backgrounds, and respect for the property of others.

 

Seniors often experience a dramatic decline in human interaction due to the loss of friends through illness or death, a move to a nursing home, diminished eye sight or hearing, and/or a loss of mobility. They may no longer be able to drive their cars or easily visit with friends or neighbours. This is a definite precursor for loneliness, depression, and dementia. Having friends and family close by will keep them engaged, happy, and feeling like there is life yet to be lived. Living in a senior community can be a great solution for those that are still active. Being computer savvy can definitely be a blessing allowing them to stay in touch, share and save photos, be creative, and play games, despite a more sedentary lifestyle.

 

Around the beginning of the 21st Century, technology began to replace face to face connections for many addicted to their smart phones. Many chose to text, message, and email one another, while ignoring the people sitting right next to them, at the dinner table, at a restaurant, in their car, and even at a party. Others spent more time chatting with strangers on social media than with family and friends living close by. Studies indicate that obsessive users of cell phones may experience greater anxiety and depression.

 

Yet, as we navigate the “new normal” of 2020-21, we have found many creative ways of staying in touch without touching, even while social distancing, through the use of this technology. Online Book Clubs, Exercise Classes, Bridge and Canasta groups, Coffee Clutches, Meditation Workshops, Seminars, Webinars, Weekly family get togethers, Spiritual discussion groups, and more have sprouted where none existed virtually prior to March and have managed to keep us feeling connected.  Many of us have even figured out how to create a way of working online and, at the same time, staying in touch with fellow workers by email, text, ZOOM, and phone. In the short term, this has been a way to dispel the feelings of isolation during a pandemic.

 

But the question still remains. Can we survive on a permanent basis without face to face interactions, hugs, and time spent with the people who feed our souls? Is a virtual connection enough? Can we survive without other human beings to touch, hug, or connect with, physically and emotionally? We are, in fact, social beings, beginning from the moment we are born. Nothing can take the place of human connection and human touch. There is a wonderful quote by Archbishop Desmond Tutu, “My humanity is bound up in yours, for we can only be human together.”

 

NPP Related Webinar

Gilda Rovan, BA, RHN, ROHP Certified Biotherapeutic Drainage Practitioner

*Audio for those in need or who prefer to listen to our blogs: