Mindfulness

Self-care is essential to find a way to center yourself in trying times. I know this and have no problem typing it, but doing it is another thing. I frequently find myself slipping into a rabbit hole of  non-stop thinking and running around, attempting to complete the never ending list of tasks. This mentality started to take a toll on my well-being. I could feel it from the inside to my outside with my short temper and mood. I knew what I was suppose to do, slow down, take 'you' time and stop thinking. Yet, saying those things and doing them are completely different. I did try to turn my devices off and sit in the peace and quiet, listening to the naturally occurring sounds around me and trying to breathe. That lasted about... 1 minute then my brain re-fired and I was out of there. I can't just sit still and turn off, no matter how much I wish I could. I needed baby steps. 

The Apps

During my decompression time sprawled out on the couch I was watching Billions and the main character is a stock trader billionaire who took time out of his day to meditate using an app on his phone. What?!?! That is an option? This lead me to started trolling Google for guided meditation apps and I landed on a free app called 'Insight Timer'.

Insight Timer has something for all levels and I am trying it from the ground up. The app is full of meditation teachers, music meditation tracks and 5 000+ free guided meditations. The duration of the tracks differ and you can preview the ratings and how long each track is, I like to know what I am getting into. You also have the ability to bookmark the ones you found you enjoy and go back to them when needed. I am working on my library of tracks but so far I have a few, mostly for stress and sleeping, that I keep returning to. 

Bookmarked Playlists

• Melting Stress and Anxiety Away by Lisa Abramson 
• Duration: 11:43
• Guided Meditation for Sleep by Meg Cox
• Duration: 10:18
• Relax into Deep Sleep by Meg James 
• Duration: 20:00 
• Like her voice the best so far, she is very soothing
• Quick Confidence by Meg James
• Duration 15:00
• Slow Down and Accept 
• Duration 15:00 

My intention is to try more of Meg James's guided tracks as she is my favourite teacher thus far. I tend to prefer the female voice when it comes to meditating but there are plenty of males and sound tracks if you find someone talking irritating. I suggest playing around, you will find something you like out of the vast library of playlists for any mood and duration you desire. 

But if you give Insight a try and find it's not for you, don't be discouraged! As mindfulness grows and becomes more mainstream (how can it not with the long overdue attention starting to be given to mental health and it's stigma), the options are growing exponentially.

Here are a few other apps that you can give a try as well:

• Calm- guided meditations, sleep stories, nature music, breathing exercises and more
• Headspace- guided meditations, specific options for stressful situations like fear of flying and introductions to meditation
• Stop, Breathe, Think- mindfulness, guided mediation AND has a kids version

And this is just a small selection- there are many, many more. Our suggestion- try a couple different ones, see what you gravitate towards. They will all be a little different and not everyone will like the voice of each person doing the guided mediation. Though I usually recommend avoiding using electronics before bed, as long as you aren't staring at the screen and you have night mode turned on (or a blue light blocker) then the amount of time looking at the screen to get it going is fine. A nice feature is that you can often set a timer to go off at a certain time each day to remind you to do your meditation. This could easily be set for maybe 30-60 minutes before bed so that you can start your bedtime routine, remind yourself to start winding down/turning off electronics and start your meditation for sleep. Getting into parasympathetic mode is essential for having a good nights sleep.

The Music Subscription

One of my favourite resources for guided mediation is through my music subscription. Most of us at this point have a subscription to either Spotify or Apple Music, or both. Personally, I use Apple Music and have been blown away by the selection of guided meditation tracks that are available. Not only do I use this for myself and my kids, but it has quickly become a patient favourite to be played during acupuncture treatments. My favourite playlist thus far is Stress Relief by Dr Siddharth Ashvin Shah. This CD is also available on Amazon for purchase but is fully available in the Apple Music Library (likely Spotify as well). I find his voice isn't annoying (which totally happens) and I find the length of the tracks to be a perfect amount of time, generally ranging from about 10-15 minutes. The Power Sleep track is about 10 minutes long and I will often just turn it on and fall asleep to it. It was a while before I actually heard the end of the track as I apparently fell asleep around the 5-6 minute mark. There is also a great selection of guided mediations for kids which my daughter loves listening to. Her favourite are stories about Eeny, Meeny, Miney and Mo who are fairy friends that go on little adventures. This is a favourite bedtime routine and a great way to help kids unwind at the end of the day. You can also search specific guided mediations such as to help quit smoking, after work unwinding or even to start your day. 

The Podcasts

Though I haven't delved too much into Podcasts in general. I recently came across an article on the best podcasts for kids and one of them was a meditation/yoga podcast which is free AND Canadian based, Peace Out- Relaxation and Mindfulness Stories for Kids. It's part of the Bedtime FM  which also has a pod cast of recorded stories for kids. I turned on a Peace Out track for my daughter and left her alone in her bed to listen to it and when I went in to check on her she was standing on the bed in tree pose, haha. The track always goes through a bit of a guided meditation and then a small yoga routine. The podcast is great for a bedtime routine, or an unwinding throughout the day or after school. There are many more options available for adults as well and most are free and release new episodes regularly to keep it fresh.


As the benefits of mindfulness and mediation are quickly becoming more and more studied and known, the resources to help will just increase. This is a great time to get into a regular practice to help combat the stress of every day life. With today's over-scheduled and high demand lifestyle, stress is definitely taking it's toll and it's not uncommon for people to be in that "fight or flight" sympathetic mode all day long until they crash at night. If full meditation isn't where you are at, that's okay. Start with something as simple as mindfully taking 5 deep breathes throughout the day, set a timer if necessary. Often times just remember to breathe deeply into the bottom of our lungs goes a long way. However, thanks to the vast availability of easy learn to meditation options like the ones here mindfulness and mediation is something that any one can practice. So, what are you waiting for?

Happy Meditating!

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.

Looking After Yourself

It is not a surprise that during the holidays our already maxed out adrenals go into super overload because now we are hosting, cooking, shopping, travelling and doing it all with a smile on our faces. 

We can read and agree with everything out there about decreasing your stress during the holidays, incorporating self-care routine, not falling off your health and wellness routine and setting boundaries but nothing will work unless you take serious steps to ensure they do. 

This month, along with others prior to December, we talk about different avenues on how you can look after yourself. We have talked with local 'experts' in the field to ensure we are getting the correct information and providing you with resources to further pursue that avenue if you so choose to. 

Finding healthy ways to help manage your stress, not just in December but year round, is critical for your wellness. The added demands that come in December brings this issue into the spot light and creating boundaries is especially important now. 







We sat down with Tammy from Bliss Counselling and talked specifically about holiday stress which you can watch here. Learn from this month but take these strategies and implement them year round.

Remember : It's okay if you are feeling stressed, overwhelmed and anxious. 

It is not okay to ignore or push these feelings deeper inside. Acknowledge and deal with them. You are doing the best you can and it is okay to feel this way, be gentle with yourself. 

Some ways to decrease the stress can include; 

• Exercise. Sweat. It. Out. This method will not only help burn off those delicious baked goods but it is also a mood booster. Last year we talked to  Kim Holmes about ways to stay active and healthy during the holiday season. Check out her great advice here . 

• Yoga. This is the perfect strategy to help you slow down and be present. Yoga helps calm our minds and release tension in our bodies. We have many fantastic yoga studios surrounding us so pop online to see their holiday schedules. Here are a few if you do not have your favourite studio; Modo Yoga Waterloo , Fearless Heart Yoga , Big Bliss, Amma Yoga and Queen Street Yoga 

• Guided Meditation. This is an easy one to incorporate into your day. You can find a multitude of free, or low cost, meditation apps that can help give you imagery and direction if you are new to this form of stress reduction.  This type of mindfulness has been shown to improve mood, decrease stress, improve, boost the immune system, even improve fertility. Studies are also showing there are huge benefits in children as well. We have summarized a few that you can read about here. 

• Breathe. It sounds simple and it is. We just need to pay attention and slow it down. Breathing practices can help support a positive mental and physical state of health. If you practice this slow breathing techniques after a meal, it helps facilitate parasympathetic mode to put your body into 'rest and digest' mode. Follow along with Megan Prenty by clicking here. 

• Sleep Hygiene. We know that lack of sleep has a long list of health implications and it is even harder to get a good rest when you are stressed! It is so important to have a routine before bed that takes you out of the sympathetic, go go go phase to a slower parasympathetic state before hitting the pillow. Dr. Jessica goes through the roller coaster of stress and some sleep hygiene tips . 

• Pamper Yourself. Set some time aside to have those beautiful social media moments of #selfcaresundays. Where you have lit some candles, put on your favourite Spotify playlist, fill the tub with epsom salts/bath bombs/ bubbles and submerge yourself in the wonder. A warm soak helps 
• reduce stress
•  improve your sleep since your body temperature drops after getting out of the bath
•  helps reduce body aches and paints
• improves detoxification by drawing out lactic acid. 

The dim lighting also helps calm you and if you use lavender, sweet orange or a relaxing blend essential oil into your bath water, or scented bath bombs your senses will sure to go into relaxation mode. 

• Spend Time In Nature. Getting outside into the fresh, maybe brisk, air is great for us. It helps ground us and makes us slow down and enjoy the view. Your body will automatically become more at peace when you are trecking through the trails. This is not a social media moment, keep your phone in your pocket and take it all in with your eyes. 

Too many of us feel guilty about sitting down, saying no or scheduling 'me time'. Think about how crazy that is! Self-care is never a waste of time and it is never too late to make some lasting changes. Make this holiday season about the moments, memories and the times together rather than the gifts and the Martha Stewart table placements. Shift your mindset and enjoy the holiday season. 

Happy Holidays 

From Your Friends at The Coach House

Combating Germs This Season

We have heard it before, psychological stress can negatively affect your immune system and make you more susceptible to getting sick. There is some evidence, from The New England Journal of Medicine, stating that psychological stress increases the risk of acute respiratory illness. Yet it is very difficult, especially this time of year, to decrease your stress when you have a million things to do, people to see, gifts to buy... OK lets stop listing them because that isn't helping anyone. Lets just say we are busy and how are we going to stay healthy?

I am not trying to sound like a broken record but, we all need to make a better effort of taking care of ourselves! We need to learn to manage unhealthy habits. Harvard health talks about  5 ways to de-stress and we have mentioned these steps before but maybe its time to try and do a few while we conclude 2017. 

Picture from a page in Lagom

Personally, I am trying to incorporate pieces of the Lagom and Hygge way of living. If you haven't heard about this, they are both terms about living a balanced happy life from the Europeans. There are a few books out there;
The Little Book of Hygge,  Lagom: The Swedish Art of Balanced Living and a new one The Little Book of Lykke: The Danish Search for the World's Happiest People. I am sure there are many more spin offs but the first two I have read and I enjoyed them. They have some steps that are very easily incorporated into your life!  I plan on giving these books to 90% of the people on my Christmas list! Who doesn't want a few more fresh cut flowers, coffee dates with friends and twinkle lights in their lives? I suggest picking one of them up and giving it a try! 



The second step in Harvard Health is about meditation. In August, we posted a blog about mindfulness and the importance of self care
with some free apps suggestions to download and give it a try. I find myself flip flopping back and forth with being really good at making the time and then going weeks without it. Yet it is like any change in habit, it will take time but if you don't start taking the steps you will never get there. So this might be a great time to remember this post and schedule it in. Hit pause your busy day for 15 - 20 min and open the app for a session of guided meditation to recharge yourself. 


Another big contributor to avoid getting sick is our diet. It is hard to put down the delicious baked goods, you might only get this time of year, especially when other people bake them. Yet remember the points we talked about in a past Wellness Wednesday Keeping Healthy During Cold and Flu Season. Remember, sugar can be a big factor in lowering our immune system! Controlling our diets may just give your family antioxidants they need to battle the bacteria. 

Even after all these great references, what if we still feel something nasty coming on. 

A cup of warm bone broth and rosemary

Well, the old wise tale about having a cup of chicken noodle soup might be more valid than something you thought Grandma made up. Another past Wellness Wednesday interviewed Jill Weaver, owner of Stock Exchange Bone Broth . Who talks about the importance of good quality stock, when making your soups, and even having a cup of bone broth to stay healthy. So Grandma might have been onto something here. A study out of The University of Nebraska  took a look at the effects of chicken soup and why it would be beneficial to upper respiratory tract infections (coughs, colds and flu). They found that the soup had an anti-inflammatory effect and could help with the symptoms of an upper respiratory infection!



And if all this wasn't enough, I have two DIY's you can make easily at home to fight back the symptoms and get on to a speedy recovery. 

Elderberry Syrup

1.
Elderberry Syrup is incredibly easy to make and you will have enough with this recipe to keep in your fridge for a grab and go.  Research shows that elderberry syrup is a great preventative method but also helps you get over the cold faster! 

Vapor Rub

2.
Congestion, runny and stuffy noses. Who likes those symptoms? Besides taking a deep breath being a distant memory, it also makes everyone around you take a thousand steps in the opposite direction! Well our friend Jen, from The Eco Well, has shared a blog recipe to make your own Vapor Rub! It smells delicious and you will be breathing back to normal in no time!



Lets hope we refreshed your memory on the importance of de-stressing yourself  and gave you some ideas to combat any nasty bug that might creep in your direction! 

Stay healthy and happy this holiday season!

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations. 

Travelling tips

If you are planning on escaping, take a few minutes to read over some tips and tricks so you arrive to your destination healthy and happy. 

HYDRATION

When flying, drinking adequate water is important. You are spending a long period of time in a confined space with recycled air, reduced oxygen and low humidity. This will seriously dehydrate you. As you know, your body requires water to perform properly. If are trying not to drink water, because you do not want to use the tiny bathrooms, you might pay a heavy price dehydrating yourself. Being dehydrated will worsen the physical symptoms of jet leg, trouble sleeping, fatigue, irritability, headaches, tummy upset and trouble focusing. 

It is also a good idea to avoid liquids that might further dehydrate you, such as caffeine and alcohol, and overly salty and processed foods/snacks. 

So take home message, drink plenty of water before you board the plane, during and after your flight. It will help you fight jet leg, lessen muscle cramping and keep your skin hydrated. 

HEALTHY SNACKS

Packing healthy snacks that you are used to eating in your every day diet will help you, and your gut, during the trip. You want to avoid overly salty and sugary snacks which will dehydrate you and lower your immune system. 

Instead focus on snacks that will give you the energy boost without the sugar. Look for snacks that are high in protein and contain healthy fats. This will keep you satisfied longer. 



Some great options would include;

• Trail Mix- build your own with your favourite seeds, dried fruits and nuts. 

• Protein Bars or Balls- Look for bars with low sugar such as Lara bars or Vega Bars. Avoid just fruit bars as they will not give you the fats or proteins you need, just a sugar spike..and then crash. Protein balls are quick and easy to make as well. Check out chocolate protein balls and cookies and almond cups

• Granola Clusters- Homemade packed with seeds, sunflower (or nut) butter, spices and some dried fruit. I have made two varieties from Oh She Glows and they are both delicious snacks and additions to smoothies. 

SLEEP EASY

The noise and lights are very distracting and unavoidable when you are trying to catch some zzzzz's  and pass the time. 

Make sure to pack a sleep mask, to block out the over head lights and give your eyes a break from the blue light devices. 

To tune out the noises around you, pack some ear plugs or noise cancelling head phones. This way you can have some downloaded guided meditation, sleep music or calming sounds to help transport you out 

of the air plane cabin. 

Bringing along a natural sleep support like melatonin to help you rest up during the travels can also be helpful, especially if you are changing time zones.  

GERMS 

A lot of germs are crawling around the cabin and the last thing you want when you arrive at your destination is to fall ill. 


Making sure you wash your hands pre boarding, on the plane and when you get off is key when trying to eliminate exposure to germs. Some other methods to keep the bugs at bay would be to;

• Pack your carry on with some natural boosters like Vitamin C or a combination like St. Francis Deep Immune. This will help combat anything that might try to latch onto you. These can both be started before travel and after to help keep your immune system strong.

• When traveling to a country with foreign foods or if you are planning on eating foods out of your 'norm', bringing along good quality probiotics is a great idea. This will help protect your gut so the experience is more enjoyable. Probiotics can survive at room temperature for a few days but when you arrive you want to make sure you put them in the refrigerator.  

• Finally, a golden rule when flying is when you get to your destination you want to shower, to scrub off any microbes,  and strip off all your travel clothing to go right into the laundry for a wash. 

PROLONGED SITTING

Sitting for a long time can cause discomfort and cramping of the muscles along with possible risk of blood clots. You want to make sure you do some movements, especially for your lower legs, when you are on the plane. 

Consider wearing compression stockings for part of the flight to help with blood circulation and decrease swelling and stiffness in your feet during your journey. 

Another easy thing would be to do some mini exercises such as calf-raises, toe gripping and ankle circles. Getting up and walking the aisle is also a good way to get the blood pumping and stretching out your entire body. 

We hope you find these tips helpful in staying healthy during travel so you fully enjoy your well deserved time off. This list does not replace individualized health advice. You should talk to your healthcare provider before travel.

A Naturopathic Doctor can provide you with high quality supplements and know your medical history to find out what plan is right for you.  

Making sure your body is also ready for the journey ahead is a great de-stresser idea so that you leave the aches and pains behind. Booking in for your massage therapy, osteopathic, physiotherapy or chiropractic appointment prior to taking off ensures your body is ready. Your team of practitioners can re-align your body, de-stress and loosen your muscles for the journey and the activities ahead. They can also give you individualized stretches to do on route or when you land. 

Have a safe and happy holiday!

What to do on Valentines Day in KW

Whether you celebrate it or not; Valentine’s Day is only a couple weeks away and there are many great things happening in Waterloo that day (or days surrounding the 14th) so lets embrace this day of love, maybe even make some new traditions and support some great local businesses! Go ahead and grab your s/o, your gals, your guys, or whoever you hold near and dear and check out some of these local spots!

BRCH is a gorgeous cafe Uptown at the corner of King and Erb. Not only do they have some of the best coffee in Waterloo, but they also have a kickass selection of natural wine and craft beer! This Valentine’s Day they are hosting their first annual Valentine's Day dinner service. A 4-course pre-set vegan menu, including a share cake from Unity Baking and optional wine or tea pairings. Seatings are limited so head into the cafe to reserve now $40/person.

PRINCESS CAFE DINNER & A MOVIE is the perfect date night combo for Valentine's Day or any day! Stop in at the Princess Cafe and get your dinner and a movie passes for just $25. This will get you one of their delicious panini sandwiches with a side, dessert, a drink and admission to a film at either Princess Cinema. 

RED HOUSE is a bistro restaurant that is passionately focused on fresh food and crafted cocktails, inspired by quality ingredients. Reservations are necessary as  this is a small restaurant that serves delicious food!

NICK & NAT’S UPTOWN 21 have been creating unique local food experiences for 10 years in Uptown Waterloo! Their love and passion for the bounty Waterloo Region has to offer allows them to work closely with local producers, farmers, brewers and more so why not eat your heart out and share a meal with someone you love at Uptown 21’s Valentine’s Celebration! 4 courses for $45. 

ACE PING PONG LOUNGE is an intimate spot to play ping pong in Uptown. If you're a competitive couple, why not challenge your loved one to a game of ping pong? Get in contact to reserve your Valentine's Day package which includes 1 hour of ping pong, 2 glasses of champagne and an appetizer for $35.  

TRUTH BEAUTY COMPANY not only has some great gift ideas and natural beauty products (from luxury bath items, to makeup, massage oils and more!) but they also have a couple great events happening in February! On February 10 the Guelph location is hosting a DIY LIP SCRUB hosted by The Sage Company, tickets are $20 and includes 2 customized lip scrubs; one for you and one for someone you love! Get your tickets.

On February 17 Truth Beauty Company will be hosting a Rose Quartz Roller Workshop with Cardea Auset at their Uptown Waterloo location. This workshop is $50 and includes guided meditation, massage prep using Cardea products, self-administered facial massage, a rose quartz facial roller for you to keep, refreshments and in-store promotions. Get your tickets. 

GLITTER AND CLAY GALENTINE’S DAY grab a gal pal and join them on February 13 at Refined Salvage for an exclusive beginner clay jewelry workshop! Create a custom designed polymer clay necklace  and a pair of one-of-a-kind stud earrings! Single-lady sangria, heart-break slow jams and lots of laughs are also included in the ticket price. Get your tickets. 

KPL 3D PRINTED JEWELRY just in time for Valentine’s Day learn how to 3D print your own customized pendants! February 2 at 2pm you must register for this event here event is open for all ages. 

KPL ART FOR THE HEART is an event for children and helps them create a mixed-media masterpiece to keep for themselves or to give to a loved one! February 9 at 2pm at the Central location downtown Kitchener.





HUSTL+FLOW is hosting All The Feels February. A month dedicated to finding out just how good you were designed to feel. Hustl+Flow love the way you move, and they want you to move more, feel more and live more fully. Try their February challenge as an opportunity to dig a little deeper, try new things and connect on a deeper level with your mind, body and soul. They will also be having themed classes on the 14th so check that out as well! 

AMBROSIA CORNER BAKERY have created a special cinnamon heart milk chocolate bar special for Valentine's Day. If you haven’t yet tried their bean to bar chocolate, what are you waiting for?! Aside from their in house made chocolate they have amazing ice cream and baked good as well as a  selection of locally made goods.

VINCENZO’S has the perfect treat for that special someone: chocolate covered strawberries! Get in touch with them to pre-order yours for February 14th. 

GIFTED is already everyone’s favourite gift shop, right? If you haven’t been yet, then go check out this gem ASAP! It’s amazing how much you can find in this little shop on Park Street and Valentine’s Day gifts is no exception! If you’re looking for a gift for a loved one, a child, a teacher, etc. Gifted has you covered. 

CHARMED FLOWERS is a quaint little shop in the old Waterloo Hotel on Erb Street. If you’re looking for beautiful roses or other flowers this is the place to go. They have traditional arrangements as well as beautiful unique arrangements. If you don’t want flowers, they also have burning love candles as well as other gift ideas in the shop.7

RUBBLE is beautiful unique jewelry handmade in Kitchener. Take a look at these handcrafted  earrings and necklaces and get in touch with her! Customized pieces are available as well.

WHITE TIGER VINTAGE if you’re looking for a perfectly one-of-a-kind outfit for the special day, then look no further than White Tiger in downtown Kitchener. The best vintage store in the area is beautifully curated and staff are willing to help you find that perfect piece. 

UNI+KONCEPT absolutely stunning new and slightly pre-loved clothing can be found here. Dressy or casual, these girls have got you covered! This shop is a must if you’re looking for a beautiful new outfit to wear on the 14th. 

On Wednesdays we wear pink. On Wednesday, February 13 Uni-koncept is hosting their 3rd Annual Galentine's Day Event and this years theme is self love, treat yourself and your bestie! Pop into the store anytime between 4-8pm. There will be complimentary tarot card readings & manifestations by Corina at Moon Shine Juicery, first access to new arrivals, 100% of proceeds from embroidered KOTN shirts going to women's shelter, a videographer filming the event, DJ & more!  You can also choose to order a flowergram to send to your bestie by visiting the website!

We hope you have a wonderful time enjoying some local activities and spreading some LOVE.