Blog Archives - Page 12 of 21

Thoughts on Resistance

I saw this quote the other day; “Life becomes easier when you learn to accept an apology you never got” by Robert Brault and it stopped me in my tracks and got me thinking about how I am waiting for people to apologize to me. And in my waiting I am resisting.

Have you ever tried to make a change in your life and encountered resistance? What is resistance? The definition of resistance is: The act of resisting; opposition, passive or active. And the definition of resist: To stand against; to withstand; to obstruct.1
When you read those definitions, what images come to mind for you? For me, the image of a brick wall comes up that seems impenetrable. But, as we know, all walls can be disassembled with the right force. It is an interesting exercise in self-discovery to look at what you are resisting in your life. And even more interesting is to shift resistance from being a protective mechanism or a shield to asking resistance why it is showing up in your life? What is the lesson or message it is bringing? How can change happen in your life alongside the resistance? For me, I notice that resistance to change is a big obstacle to my personal growth. I am learning to embrace the resistance and stay true to my courage and strength – not cower in fear because I am afraid of change. How about you?

1. Websters online dictionary

The art of journalling

The art of writing in my journal has been a savings grace for me for over 40 years. I often ask patients to journal and not everyone is open to the idea. It is my hope that you will be.

For me, journaling serves many purposes:
~ it is a safe place that I can unload all that is weighing on my heart, mind, body and soul
~ it is where I write my poems
~ it is a trusted friend that I can always turn to for advice, wisdom and guidance.
~ it is a memory box to record my life’s events – the good, the bad, the ugly and the precious
~ it is a place where I can process difficult emotions without any judgments
~ it is a creative outlet for my writing
~ it is an amazing sleep aide

There is no right way to journal…

– you can do stream of consciousness writing where you just let the pen flow and see what comes out and not be concerned about rereading it later. When I do this kind of writing it is illegible and there is no concern about anyone finding and reading my journal. Of course, if you want to record your life in order to reflect on it later, then you might have to write a little neater. ☺

The act of writing – putting pen to paper – is becoming a dying creative outlet with the progress of technology. As youjournal, take a moment to feel the paper in your hands, to listen to the sound of your pen gliding across the page and to appreciate the gift of language and the ability to express your emotions as your words fill the pages.
My wish is that the physical, mental, emotional and spiritual aspects of your being will receive the best medicine as you journal: relaxation, comfort, solace, compassion, inner guidance and wisdom.

Sending you healing thoughts,

Dr. Chris Bjorndal, ND

Exciting news!!! – Dr. Chris Bjorndal, ND’s first book – “Moving Beyond – a journal into self discovery” – will be available by August 1st for purchase. If you would like to pre-order, please email admin@naturalterrain.com or call the clinic at 587-521-3595 with the number of copies you’d like. We will post the link to Amazon as soon as it is available.

Beyond the Labels

Many know that I am writing my book and in this process I have been reviewing my journals. I’ve discovered many poems that I forgot I had written, fun times with friends that were long forgotten and the pain of enduring the mental health challenges that I have now, thankfully, overcome. For those of you that haven’t seen my book excerpts on Facebook, I am including some here to give you more insight into what I am writing about.

Excerpts from Beyond the Label:

“Since all these encounters are more than a coincidence to me, I find the concept of soul contracts gives me peace of mind that I am here for a purpose, for a reason. I also feel that if I am to die of suicide, that my soul will not “graduate” and in my next lifetime I will have to repeat the lesson until it is understood.

And the lesson for me is to learn to love and accept myself. I was at war with myself for the first 25-35 years of my life. I have put my sword down and raised my level of consciousness by making my mental, emotional, spiritual and physical health my number one priority in my life. Not my job, not my career, not my house or my car or where I vacation – but health of me and my family is the most important thing to me.” – Dr. Chris Bjorndal, ND

“If you are a 20/10 depressed, then your judgment and perceptions may be clouded or distorted by depression. It is important to understand that this is not you. This is what depression does TO you. You can change your thoughts. You don’t have to believe every thought you have. We have to learn to become objective about our subjective reality. When you are stuck IN it, it is difficult to see the cloud of depression in front of your eyes. The cloud is so thick that you become the cloud. It is important to understand that on a soul level, you are still there. You are behind the cloud. And that cloud will lift and the sun will appear again in your life. ” – Dr. Chris Bjorndal, ND

“I have lived in extreme shame since being diagnosed with a mental illness. The irony is that shame kept me locked away from owning all aspects of myself which gave power to my shadow sides and energy to the illness. The energy was fuelled by fear. An important shift in my recovery was not focusing on what might go wrong in the future (ie my fears), but moving toward what is going right in my life now, in the present moment (ie my faith). Just like if you want to have a toned bicep muscle, you would go to the gym and do exercises to strengthen your bicep, it is the same concept when working with the mind. I had to learn to build the “muscles in my mind” so that I have useful tools to work with in a skillful manner that move me in a positive trajectory towards health rather than a fear-based direction that is clouded in negativity.” – Dr. Chris Bjorndal, ND

“When you start working with and observing your thoughts you need to ask: Where am I? Typically – there are 3 places one will be: 1) in the present moment 2) in the past – typically ruminating about past events or 3) in the future – typically worrying about an event that hasn’t happened yet. If it is the past, remind yourself that the past is over. Done. Finished. There is nothing you can do about the past except change your relationship to it in the present moment.
And if you find you are ruminating about the future or worrying about your loved ones or life regarding future events, then the prescription is the same – you have to bring yourself back to the present moment as the event hasn’t happened yet. Most people tend to live in the past or future in their minds – but all that actually exists is the present moment. All you have is this breath. This moment. Now. ” – Dr. Chris Bjorndal, ND

“What saddens me to my core is the inability of my family and friends to forgive events/actions that have happened in the past – especially things that have happened when I was unwell. I have often felt that those with any other health condition – ie heart disease, cancer, auto-immune disorders, chronic obstructive pulmonary disease, etc – are not blamed for being sick/unwell, misunderstood, ostracized or gossiped about. It is like people think that it is in our locus of control – like a switch – and we can automatically turn depression on or off; turn psychosis on or off – if only it were this simple. It is absolutely not. I am not saying that we can not do things to prevent ourselves from getting sick – as that is the point of my book – but I am saying, when we are sick, it is unacceptable to place blame or cast judgment. This has to stop now if we are to make any progress in shifting the conversation about mental illness to mental wellness. The action needed and required is love and compassion – just like you would give a loved one that has been diagnosed with cancer. A quote from Joseph Campbell that I love is: “The psychotic drowns in the same water that the mystic swims”
**Journal exercise: How do you judge people with mental illnesses like schizophrenia, depression, bipolar disorder? In what ways can you bring yourself to see them through the eyes of compassion and the lens of love?” – Dr. Chris Bjorndal, ND

Top 7 business tips for being a successful ND

One thing I am passionate about is spreading the message about Naturopathic Medicine and one way to do that is by helping other NDs become successful in practice. Maybe you are new in practice and wondering how to be successful in practice. Perhaps you feel overwhelmed by the idea of setting up a new clinic, marketing, deciding on software, hiring staff and the multitude of decisions that have to be made. I remember when I went to the Canadian College of Naturopathic Medicine, I had made a career change from Marketing (B. Comm) to Medicine (ND) and I lacked confidence in my skills. Remember, there is a reason it is called a medical “practice” – you are learning from your patients every day. There is no doctor or scientist out there that knows it all – and neither do you. Mother nature might be the only one that has the answers and that is why I think it is best to follow her lead ☺. As I say to my patients “Nature is the teacher of science”. There are many aspects to business – business is a broad term that encompasses operations, accounting, finance, marketing/advertising, human resources, organizational behaviour etc – and this article will discuss 7 key points that every ND needs to do well. Clinicians spend many years studying medicine but they have to realize that private practice is essentially a business – especially for naturopathic doctors.

Here are my 7 business tips:

1.Physician heal thyself – when I first started in practice, I asked Dr. Gord Smith for advice. He said “When you learn to get out of the way with patients, then you will be successful.” It took me time to fully integrate what he was teaching me. I have come to believe that working on my own “issues” in the mental, emotional and spiritual realms have been a key point in working with patients. You can only take patients as far as you have gone yourself. I have found that the greatest gift I give to my patients is through the healing work that I have done. To this end, I have created a unique course for clinicians to further their own exploration into personal healing and growth. I highly encourage you to either work with a gifted practitioner you trust or to sign up for this exciting retreat: Beyond the Label Teacher Training. I hear you, I’ve been there. I have learnt that you have to do your own personal growth work to get yourself out of the way in order to help others. If you find you are triggered by what patients are saying, you are getting defensive or taking things personally, then you need to some work (ie The Work of Byron Katie, take my course, counseling). Even though I reported to a CEO in my previous career, have a business degree and have been practicing for over a decade, I don’t profess to know everything – because who does. So let yourself off the hook with the pressure you are putting on yourself to know it all – you never will. Put more energy into healing yourself.

2. Take one action step every day toward your goals. Since you are “self-employed” you are the one driving your business and the success of it. Don’t let your fears of self-doubt stop you in your tracks. Pick one thing on your “to do” list that you can do today. If you don’t have a “to do” list I suggest that is your action step for today – create one. As someone once told me “Fail to plan, plan to fail”. If you are unsure in business, then hire a business coach. I am happy to consult as with you as well.

3. Give patients hope and love. I think an important point that many are missing is hope. Hope is defined as: to want something to happen or be true and think that it could happen. We must instill hope in our patients. The reason we don’t may be due to a lack of confidence in our abilities, in the medicine, in the patient or maybe we have forgotten how important the basic things are. I know many are fearful of giving “false hope” to patients (ie cancer). Remember that you are not the only one guiding the patient. There are often contractual spiritual forces at play that are bigger than us. I believe in the field of psychoneuroimmunology and I ask many patients to watch this video – as it talks about one’s thoughts as it relates to one’s health. The main point in the video is: one of the most important components to your health is your subconscious and conscious beliefs. Thoughts create neuropeptides. Neuropeptides bind to immune cells as every immune cell has neuropeptide receptors. Therefore, your thoughts = your immune system. This is the field of psyconeuroimmunology and the work of Candice Pert in her book “Molecules of Emotion”. Remember that patients are putting their trust in you to help them heal. You need to put faith in them that they will heal. This is called hope. It is not necessarily going to be easy. It is not necessarily going to be hard. It is going to be what you make it. I maintain confidence that through my actions, the steps the patient needs to take and the work of spirit in their lives that they can regain their health on all levels – physical, mental, emotional and spiritual – if that is what is meant to be. It is important to remember that health is a lifelong journey – not a destination. We are always making choices today that our future self will thank us for. One of those choices is focusing on HOPE. The other is focusing on LOVE. Really care for and love your patients – I make this a #1 priority with my patients – that they feel cared for and I really grow to love them. No one leaves the clinic without a hug or a gentle touch on the back. I really think that this loving approach is one of the things that has made me so busy. In the end, patients know that I care about them.

4. Marketing/networking and referrals. It is important in marketing/networking to let people know you are available to help. The naturopathic profession has a PR problem and there are many that still don’t know we exist, what we can do, how well trained we are etc. Although I have seen a shift over the last 20 years, we still have a long way to go to catch up in creditability to MDs. If people don’t know that you can help them then you aren’t in their realm of possibility. It is your job (and that of our professional associations) to let the public know about who we are, what we do and how we are trained as primary care providers. Find ways to market yourself and spread your message in ways that you are comfortable with – if writing is your thing, then write for your local paper or blog; if speaking is your strength, then give talks; or if you have a particular interest – in sports, arts, or volunteering, then start with the groups you are involved with. Do your part to get the message out about our amazing profession. One way to do this is to ask for referrals – from existing patients, from like-minded practitioners (ie massage therapists, psychologists, chiropractors, medical doctors, pharmacists etc) and give referrals to the same people you are asking something from. I have taken a lead from my realtor and I give every patient a welcome letter that says “I am never too busy for your referrals – if you know someone that would benefit from naturopathic medicine, please let them know about us”. ☺ I believe this is the ideal health care team for a patient:
a. See an ND
b. See a body therapist (ie rolfer, massage, cranio, reflexology)
c. See a chiropractor and/or acupuncturist
d. See a psychologist
e. Work with an open minded MD
f. Refer to “specialists” as necessary

5. Have a plan. Let patients know what aspects of their health you are working on and how long that will take. Never let a patient leave without having a follow up appointment scheduled. I let patients know that they are on a plan – for example, first we are going to balance your neurotransmitters, manage stress and then address your hormones. While we are doing that we will also work on the organs of detoxification and diet. And after that we will address x, y and z. Patients return because they are ready for the next step, they get results and they want to feel EVEN better. Patients know with me, they must schedule their follow ups even if it is 6 months away as I am so busy – they want to get in and they value and respect that time because they value their health. Once I have helped patients with their chief concerns, I let them know that I am just like their family MD and I want to see them in 6 months – 1 year to have an annual check-in. For many of my patients I am their primary care provider.

6. Be organized and be on time. If you aren’t an expert or if you don’t have knowledge on condition Z – it is fine as you tell them that you are addressing root causes and in the first visit, there are always two diet changes you can make for people (whether it is decreasing caffeine, eliminating pop, increasing water, incorporating more organic foods, eliminating GMO foods) and that gives you time to research their specific condition. Remember though, that you treat people, not conditions.

7. Location, location, location – location is important. Starting in a busy city with lots of other NDs is more difficult than an under serviced area. We do need to recognize that the world of business has moved online – so you need to have a physical space for people to come to your office, but how they find you needs to be online. If you aren’t online, then get there – this is the way of the world so build your website, start blogging and be active on social media. When I was in school, a teacher said the ND/population ratio was 1:10,000. That means that a city the size of Toronto could have over 260 NDs. There are currently 301 NDs – if it were me, I might consider another location. When I was a student, I looked at the size of each city in Canada and the population – recognizing that my preference was to move back to Vancouver, BC where I am born and raised – and decided that Squamish was going to be where I would move. Four years later, love found my heart and my partner wanted to live elsewhere. We ended up settling in Edmonton (after a stint in Fort McMurray) and I love it here! We discussed moving to a Gulf Island to practice, but we chose against it. We discussed moving to Vancouver, but we chose against it. We discussed buying a health food store in Pemberton, BC, but we chose against it. Many factors go into deciding what is best for you and your family. I believe home is where your heart is and wherever you go, there you are. Canada is an amazing country and there are many locations that need an amazing ND like you!

Here’s to your success!!

Reference:
1. http://www.merriam-webster.com/dictionary/hope

Time for Reflection

As the year draws to a close, I find that it is a time of reflection. Do you take the time to look back over the year to see what you have accomplished, what hurdles you may have overcome, what losses may have happened or what gains you might have made? As I type this, I am reflecting on two people who have recently passed away. One of whom I have written about before – my friend Jessica – and this December marks the1 year anniversary of her passing. The other is my patient’s husband, who passed away last week from the same type of cancer that Jessica had – colon cancer. Both individuals were too young. Both left behind 2 two young children. Both wanted to live. Both didn’t get that chance. My heart breaks for these families and the many other families that are also going through something similar. It would be nice if life wasn’t so messy. If it came wrapped up in a perfect package with a pretty bow. But, that isn’t reality. Life is messy. Hardships happen to good people. Not everything that happens makes sense. Yet, Christmas is a time to focus on the bows and presents and to cast our worries aside if only for a few hours or days. My hope is that you don’t cast the net to far from remembering what truly matters – giving and receiving love and your health. I am reminded of a quote by the Dalai Lama when he was asked what surprised him the most about humanity:

“Man.
Because he sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.
And then he is so anxious about the future that he does not enjoy the present;
the result being that he does not live in the present or the future;
he lives as if he is never going to die, and then dies having never really lived.”

Remember that the small things matter and can make a big difference in your health. Like, choosing water instead of that 2^nd cup of coffee in the morning or 2^nd glass of wine at night. Or choosing to let go of a grudge that you’ve been hanging on to for too long. Or eating some humble pie and saying sorry to someone you may have hurt.Or holding off on that 2^nd white bun at dinner or better yet, not having any white bread or white flour in your diet over the holidays. If you take that challenge just think of all the cookies you won’t eat. Believe me, your hips will love you on January 1^st. If you find that you are in need of further support in your health – whether it is losing that extra 5, 15 or 20 pounds, a skin condition that won’t go away, chronic back pain or you are plagued by fatigue – we have four NDs ready and willing to help you. This holiday season, give yourself the gift of health by scheduling an appointment with one of us (587-521-3595). We look forward to making 2016 your healthiest year yet!

Happy holidays!

Holiday Recipes – Turkey Rub, Cranberry Sauce, Gingerbread Cake & Peppermint Cocoa balls

Here are some yummy holiday recipes compliments of Dr. Haarsma, ND and Dr. McCarthy, ND.

Spice Rub: Try the following spice rub on your holiday turkey this year to add flavour without adding unhealthy fats.

Prep Time 5 minutes

Ingredients

3 tablespoons coconut palm sugar or brown sugar
1 tablespoon sea salt
2 teaspoons ground cumin
2 teaspoons dried oregano
2 teaspoons dried rubbed sage
2 teaspoons dry mustard
1 teaspoon dried thyme
1 teaspoons ground coriander

Instructions

Combine sugar and spices.
Store in an airtight container. Stir or mix well before using.
Can be used to season poultry, pork or organic tofu
Carefully loosen and separate the skin covering the breast and thigh meat of a whole turkey or chicken by sliding your fingers between the meat and the skin. Use a few tablespoons of the spice rub, and using your fingers, push it beneath the loosened skin, evenly distributing the rub onto the meat. The spice rub trapped beneath the skin seasons the otherwise bland meat, while the meat is kept moist.Source: http://www.myrecipes.com/recipe/spice-rubbed-smoked-turkey-with-roasted-pear-stuffing-cranberry-syrup

Cranberry Sauce – Serves 6-8

Skip the canned stuff this year and make your own cranberry sauce! Leftovers are perfect over pancakes, on vanilla ice cream or atop a muffin.

Prep Time 3 minutes; Cook Time 20 minutes

Ingredients

1-12 ounce bag of organic cranberries
½ cup honey
½ cup water
1 tsp orange zest (use an organic orange)
¼ cup fresh orange juice
1 tsp vanilla extract
1/8 tsp ground ginger
¼ tsp salt
1 cinnamon stick (or ½ tsp cinnamon)
1 star anise (or 1 pinch of anise seeds)

Instructions

- - In a medium saucepan, combine all of the ingredients and mix well.
  - Cook over medium heat for about 20 minutes or until the cranberries have burst, stirring occasionally.
  - Remove the cinnamon stick and star anise and discard/compost.
  - Remove from the heat. Let cool or serve warm.

Notes

- - If using star anise or anise seeds, place them in a tea filter for easy removal after cooking is completed
  - This sauce can be made ahead and stored in the refrigerator
  - Try this sauce spread over pancakes, atop a muffin or over ice cream

Adapted from http://www.thisgalcooks.com/homemade-cranberry-sauce/

Gingerbread Cake with Maple-Cashew Sauce – Serves 8-12

If you choose to indulge in any gingerbread this holiday season, the following gingerbread cake recipe will not disappoint! Any leftovers can be frozen and enjoyed passed the holidays…if any pieces make it that far!

Prep Time 10 minutes; Cook Time 30 minutes

Ingredients

Wet Ingredients

- - ¼ cup ground chia seeds
  - ½ cup warm water
  - ½ cup melted coconut oil, plus more for greasing the baking dish
  - ½ cup maple syrup
  - ½ cup blackstrap molasses
  - 1 tbsp vanilla extract

Dry Ingredients

- - 2 cups brown rice flour
  - ½ cup arrowroot powder
  - 2 tsp baking powder
  - ½ tsp baking soda
  - ½ tsp sea salt
  - 2 tsp ground ginger
  - 2 tsp ground cinnamon
  - ½ tsp ground cloves

Sauce

- - ½ cup raw cashews, soaked in water for 4-6 hours, then drained
  - 2-3 tbsp maple syrup
  - 2 tsp vanilla extract
  - 2-3 tbsp water

Instructions

- - Pre-heat oven to 350^o
  - Oil an 8 x 8-inch glass baking dish.
  - In a small bowl, whisk together the ground chia seeds and the warm water. Set aside for about 5 minutes.
  - In the meantime, combine the dry ingredients in a medium-sized mixing bowl.
  - Add the chia-water mixture to a blender along with the other wet ingredients and blend smooth.
  - Pour the wet ingredients into the dry and mix well with a wire whisk.
  - Pour the batter into the prepared baking dish and bake for about 30 minutes.
  - To make the sauce, place all of the ingredients in a blender and blend until smooth and creamy.
  - Let cake cool for about 10 minutes. When ready to serve, slice the cake and drizzle each piece with maple-cashew sauce.

Recipe from the Whole Life Nutrition Cookbook

Peppermint cocoa balls:

Dry Ingredients:

1¼ cup almond flour

¼ cup + 1/8 cup cocoa or carob powder

pinch of sea salt

Wet ingredients

¼ cup + 1 Tbsp maple syrup

2 Tbsp melted coconut oil

1-2 Tbsp tahini

½ tsp vanilla

½ tsp peppermint flavour

Mix dry ingredients together and wet ingredients together and combine. Take tablespoon amounts and roll into balls. Leave as they are or roll in chia seeds. Place in the freezer for at least 20-30 before serving.

10 tips for mental health

When your mental health is in check it means that you have a sense of wellbeing, are able to function in your daily life and feel confident in your abilities. As with your physical health, there are steps you can take to increase your mental health and boost your wellbeing by following these suggestions.

Connect with others. Develop and maintain strong relationships with people who will support and enrich your life. The quality of our personal relationships has a great effect on our wellbeing. Putting time and effort into building strong relationships can bring great rewards.
Take time to enjoy. Set aside time for activities, hobbies, and projects you enjoy. Let yourself be spontaneous and creative if the urge strikes you. Do a crossword, take a walk in the park, read a book, go to the library, start an art project, draw pictures with your kids, play with your pets – whatever takes your fancy.
Participate and share interests. Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club, a band; an evening walk group, a dance class, a theatre or choir group, a book or car club.
Contribute to your community. Volunteer your time for a cause or issue that you care about. Help out a neighbour, work in a community garden or do something nice for a friend. There are many great ways to contribute that can help you feel good about yourself and your place in the world. An effort to improve the lives of others is sure to improve your life too.
Take care of yourself. Be active and eat well – these help maintain a healthy body. Physical and mental health are closely linked; it’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – gardening, vacuuming, dancing and hiking all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.
Challenge yourself. Learn a new skill or take on a challenge to meet a goal. You could take on something different at work, commit to a fitness goal or learn to cook a new recipe. Learning improves your mental fitness, while striving to meet your own goals, builds skills and confidence and gives you a sense of progress and achievement.
Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help.
Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocused time each day to refresh; for example, let our mind wander, daydream or simply watch the clouds go by for a while. It’s OK to add ‘do nothing’ to your to-do-list!
Notice the here and now. Take a moment to notice each of your senses each day. Simply ‘be’ in the moment – feel the sun and wind on your face and notice the air you are breathing. It’s easy to be caught up thinking about the past or planning for the future instead of experiencing the present. Practicing mindfulness, by focusing your attention on being in the moment, is a good way to do this. Making a conscious effort to be aware of your inner and outer world is important for your mental health.
Ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your Naturopathic doctor or Medical doctor. You may need additional counseling support. Instead of worrying, affirm the outcome you want to have happen and focus your attention on that. There are bumps along the road of life for everyone and there are people who can help you. If you don’t get the help you need first off, keep asking until you do.

Pesticide protection – 7 easy steps

Eat fruits and vegetables on the dirty dozen list organic.
Buy locally grown produce whenever possible. Since it isn’t shipped long distances, local produce is less likely to have been treated with post-harvest pesticides. Your local farmers’ market is a great source of locally grown food.
Avoid imported produce. Out-of-season produce is more likely to have been imported, possibly from a country with less stringent pesticide regulations than we have in Canada.
Wash all produce well. Use a vegetable scrub brush when appropriate. Adding a few drops of a mild dishwashing soap to the water can help remove surface pesticides on conventionally grown produce. Be sure to rinse thoroughly.
Peel non-organic fruits and vegetables that are obviously waxed, to remove any surface pesticides that may be sealed in with the waxes. Remember the skin of fruit absorbs pesticides, so even though you are removing them from the surface, it is difficult to remove what has been absorbed unless you buy organic.
Grow some of your own food if you can – without chemicals. Avoid using pesticides in your garden or on your lawn. With the cost of food going up, planting a garden is a great way to ensure you are eating healthy at a low cost.
Speak out for a safer food production system. Ask your supermarket manager to stock sustainably grown food. Write your MP to urge him/her to pass better pesticide control laws and make sustainable farming our nation’s top agricultural priority. While you are at it, ask your MP for labeling laws on genetically modified foods as well.

7 Steps for Positive Mental Health

Step 1 – Food to support your Mood. What we eat affects how we feel. Eating healthy makes us feel healthy. A key nutrient is tryptophan – which is an essential amino acid that goes on to make serotonin. Since our bodies can’t make tryptophan, we need to get it from our diet. Include these foods to ensure you are supplying your body with this important nutrient: cottage cheese, turkey, tuna, salmon (wild), cashews, halibut, shrimp, oatmeal flakes, avocado, wheat germ, eggs, collards, spinach, raisins, yogurt, chicken, sweet potato.

Step 2 – Get moving. It has been said that the “most overutilized prescription for depression and anxiety is pharmaceuticals and the most underutilized is exercise”. Exercise releases chemicals in your brain that help improve your mood. A key to exercise is to make it fun. Here is a list of ideas: walking, tennis, squash, swimming, skiing, snowshoeing, biking, hiking, dancing, yoga, basketball, volleyball, skating. Try something!!

Step 3 – Be yourself. How you feel about yourself can play a big part in your mental well-being. You are unique. Write out three things you like about yourself and remind yourself every hour of your positive qualities.

Step 4 – Laughter. This may sound simple, but laughter is a great way to combat stress. Do something silly. Watch a sitcom or funny movie like “Something about Mary”.

Step 5 – Give gratitude. Giving thanks builds stronger relationships and helps make you feel more positive. Everyday, write down three things you are grateful for. I will help you get started: a roof over your head, food on your table, clothes on your back.

Step 6 – Get your groove on. Music has the ability to change our moods and can help pick us up when we’re feeling down. Tune in daily to a song that puts a skip in your step. Dance along. This 3-min break is a great pick me up.

Step 7 – Do something good. Giving is receiving. Showing kindness improves your mood and connects you to others. Is there a random act of kindness that you can do for someone else? Here are a few suggestions: shovel your neighbors front walk, hold the door for the person behind you, call a friend you haven’t spoken to for awhile.

To guide you on the road to mental wellness check out Dr. Christina Bjorndal, ND’s 10 week recorded program where you’ll build resilience, gain a deeper understanding of your mental health, and shift your thought patterns to reclaim your self-worth and confidence!

10 strategies for healthy thoughts & emotions

Practice “thought stopping”. Use your ability to “choose” your thoughts and your feelings will follow. Create a resource of positive affirmations like “I am strong and capable” and positive images that make you smile, for example, I have a picture of my son always in view. When you become aware of an uncomfortable feeling or thought intercept it with the affirmation or image.
Eliminate “I can’t” thinking. Henry Ford once said, “Whether you think you can or whether you think you can’t, you’re right”. Replace the word “can’t” with “will” or “won’t” as these words are more empowering. See yourself doing what you choose to do.
Focus on being happy rather than your justification to be angry or sad. Holding on to anger or sadness only weakens you. It’s your choice.
Think about everything in terms of what you want in your life rather than what you don’t want. For example, thoughts of affluence become “I want to be well-off” as opposed to “I don’t want to be poor”.
Stop worrying. Examine the situation objectively. Determine what you will do to influence a positive outcome in the situation and act on it. Affirm a positive outcome for anything you are worrying about and continually refocus your thoughts on the positive solution. Recognize what is out of your control or what you aren’t able to influence and realize that worrying won’t change that.
Practice good mental hygiene daily. Take a couple of moments a few times a day to repeat an empowering affirmation or review a loving image. This is a boost to your immune system, a mood lifter and a spiritual reconnection. An affirmation I repeated for years after reading “Living in the light” by Shakti Gawain was “The light within me is creating miracles in my life, here and now”. Feel free to use this one or find an affirmation that resonates with you.
Use your spiritual or religious beliefs to your advantage. Within these frameworks exist beliefs or practices to provide strength and encouragement. For example, “what you focus on expands,” or “the Lord helps those who help themselves”. Belief is a very powerful motivator that will help to shape your thoughts. Therefore, foster positive and empowering beliefs.
Take responsibility for your reactions to events and stop blaming others or situations. You may not have directly been responsible for an event but you can choose how to react to it. This approach will awaken you to your ability to alter the effects of the situation rather than feeling helpless and victimized.
Think health-promoting thoughts. Your body lives everything you think. Whether you are experiencing a temporary or long-term illness, focus on all of the healthy, supporting systems of your body. If you are well then express gratitude to your body.
Take time to de-stress daily. Even a couple of ten-minute breaks in the course of the day can have enormous benefits to your mind and body. Deep breathing, short meditations or regular stretching will relax the nervous system, slow down responses, calm the mind and put you back in touch with your body.

For further help with managing your emotions, please call 587-521-3595 to schedule an appointment with Dr. Christina Bjorndal, ND