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How a weighted blanket can help you sleep better

10/26/2021

 
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Sleep disruptions are one of the most prevalent conditions worldwide. Roughly 10-30% of adults struggle with chronic insomnia, and according to research it affects females more than males; a woman’s risk of insomnia is more than 40% higher than a man’s.
 
If that wasn’t bad enough, studies show that around 25% of young children experience sleep problems, which results in excessive sleepiness that can affect daytime function; and the numbers only increase with age.
 
While there are a lot of remedies to treat sleep problems, there’s one that’s become quite popular: weighted blankets. They’ve become all the rage lately whether it’s for reducing anxiety, ADHD, or improving sleep problems. They’re a great and highly effective way to ease stress, induce calmness, and switch the body into parasympathetic mode to induce sleep. 

What are weighted blankets?

A weight blanket is pretty self-explanatory. Unlike traditional blankets that are generally lightweight, weighted blankets are exactly that—weighted. They are designed to improve sleep quality by reducing anxiety and stress, while promoting a sense of calmness and relaxation.
 
They work on the idea of “pressure therapy”—applying a gentle amount of pressure over the entire body, which elicits a similar feeling to that of being hugged or embraced. And for children, it’s similar to being swaddled, held, or stroked. For many people, this light compression helps to ease the mind and body, and promote a physiological state conducive to sleep.


Why a weighted blanket might be one of the best ideas

When it comes to why weighted blankets work, it boils down to their influence on the nervous system.
 
The two main branches that we are concerned with for deep pressure therapy are the sympathetic and parasympathetic branches of the autonomic nervous system. The sympathetic branch system is responsible for the “fight-or-flight” response that triggers release of stress hormones, which increase alertness and mobilize energy stores to help you fight off danger. The parasympathetic branch, on the other hand, is responsible for the “rest-or-digest” response that controls involuntary functions like heart rate, blood pressure, and digestion; it helps slow the body and induce relaxation.
 
Why deep pressure therapy is great is because it helps to reduce sympathetic activity and decrease the amount of circulating stress hormones; high levels of circulating cortisol can hugely interfere with sleep. Instead, the body is shifted into parasympathetic mode, which promotes rest, relaxation, and sleep.


Benefits of deep pressure therapy 

Weighted blankets are wonderful for both adults and children alike; most find that the pressure elicited by a weighted blanket helps to self-regulate. For adults, it can help to combat insomnia, sleep disruptions, and excessive stress. For children, they experience the benefit of pressure therapy just as much, especially if they struggle with sleep; the gentle embrace provided by a weighted blanket can be just enough to do the trick and lull them to sleep. One of my favorites for kids is the Sleepy Sheepy here ( and use Happy25 for a 25% discount)!
 
Deep pressure elicited from using a weighted blanket can help to:

  • Improve body and spatial awareness
  • Improve coordination
  • Improve sleep (insomnia, sleep disruptions)
  • Increase focus and attention
  • Reduce stress and anxiety
 
For younger children especially, who are used to close contact from their parents, a weighted blanket can provide a similar comfort of being embraced by mom or dad, and if you find your child relies on touch and pressure to sleep, it might be a sub-in while you’re trying to train them to sleep on their own. As well, if you find your child tends to get a bit uneasy or anxious when it comes time to sleep, the soothing pressure may help to calm them.
 
Some weighted blankets also offer a cooling mechanism, which can be helpful for hot sleepers. Core body temperature naturally falls at night to induce sleep and studies show that higher core body temperature during the night can actually lead to a more restless sleep. So, if you or your child tend to be on the warm side when you sleep, a cooling weighted blanket may be helpful.



​How to choose a weighted blanket 

There are many different types of weighted blankets available, and finding the right one for you can sometimes be stressful (the exact opposite of what you want!). Here are some things to keep in mind when looking for the perfect weighted blanket:
 
1. Weight

When choosing a blanket, you want to make sure that’s it not too heavy, as excess weight may be counterproductive to helping you sleep. As a rule of thumb, look for a blanket that’s no more than 10% of your bodyweight. For example, a 150lb person should look for a blanket around 15lbs. For a 50lb child, 5lbs should be good.

 
2. Price 

If price isn’t a factor, you don’t really need to concern yourself with this one. But in general, weighted blankets can be an investment, and while this is something to consider, it’s not always indicative of the quality of the product. More expensive doesn’t necessarily equate to a better blanket. But then again, cheaper isn’t always better either.
 

3. Material

Like other blankets, weighted blankets can be made from a variety of materials, including cotton, fleece, microfiber, and more. If you have a preferred material or feel, you’ll want to note the cover material used for each blanket. They also come with different filler materials, including glass, steel, or plastic beads or poly pellets that contribute to their weight. Try to opt for eco-friendly, non-toxic beads if possible.
 
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4. Breathability

Depending on the material of your blanket, some blankets may offer more heat retention than others, which can actually interrupt sleep as opposed to promote it. If you live in a warmer climate or tend to get hot when you sleep, ensure they blanket you’re buying is made of a breathable material or offers cooling properties.


Some final thoughts 

If you or your child struggle to get the quality rest you so desperately need, a weighted blanket may be something to consider. The pressure that a weighted blanket provides may help restless sleepers sleep better at night, especially those who are prone anxiety or tend to really feel the effects of stress when they hit the sheets. And for children, it helps to bring them a sense of comfort and aid self-regulation during the evening hours.
 
Really, you can’t go wrong. They’re highly effective and offer zero change to your routine with zero side effects—other than feeling refreshed when you wake!
 
I recommend and use weighted blankets from The Nap Lab.  My favorite is the weighted large weave blanket.  I use that on my bed and also on the couch year-round!  During the winter months, I switch to their classic weighted blanket for sleeping.  Visit thenaplab.com and use Happy25 for a 25% discount on anything from their page!  And looking one for your kiddo, my favorite for kids is the Sleepy Sheepy here and use the same Happy25 for a discount!
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Did you just touch that?!

3/7/2021

 
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       Of the four seasons, there is one that is unfortunately present all year round and that is Cold Season.  During the winter we are extremely susceptible to catching our fair share of illnesses, especially if you have kids.  Most children experience 5 -7 colds per year, while adults typically have 2 – 3 per year.  This article will inform you about cold facts and prevention to help you avoid a catching a couple of colds per year, which is especially important nowadays!

Did you know that there are over 200 viruses that cause a common cold (www.WebMD.com)?  A cold is usually nothing more than an annoyance of symptoms for about 10 days, but this is still lost time from work, school, or other activities such as exercising or socializing.  WebMD describes how the common cold begins:

You can catch a common cold from another person who is infected with the virus. This usually happens by touching a surface contaminated with cold germs -- a computer keyboard, doorknob, or eating utensil, for example -- and then touching your nose or mouth. You can also catch a cold by encountering secretions someone with a cold has sneezed into the air.

These 200+ viruses spread through contact from saliva, mucus, and sneeze-droplets when they come in contact with mucus membranes (i.e. mouth, nose, eyes).  Think about all of the items you come into contact with each day.  Here’s just a short list: phones, computers, steering wheels, door handles, public transportation, kissing kids on the mouth, fingers in lip balm, a kid shoving their toothbrush into your mouth, shopping carts, not covering a sneeze or cough, or sneezing or coughing into your hand and then touching other surfaces, or a child sticking their finger in your nose.   And the worst part is that we are contagious three days before showing signs of being sick!

Think about this scenario.  You’ve been out at the store or at work and touching door handles, your computer keyboard, cell phone, etc.  Next, think about the number of times you have touched your mouth, nose or eyes.  Now you head home so, you jump into the car and grab the steering wheel or bus handle, which has been touched a few thousand other times after grocery shopping or grabbing lunch.  Then, you arrive at day care and you give Susie a big old kiss on the mouth.  But unbeknownst to you, Susie has been sucking on the crayons that Timmy just finished using and he has a brewing cold.  Basically, you just kissed Timmy.  After that, you head home and give your partner a kiss and possibly your other child too.  You get the idea.

As you can see, a cold can spread quite fast and several factors weaken our immune systems that make it easier for us to get sick.  These include stress, a nutrient poor diet, and not getting enough sleep.  If you have a common cold, the only remedy is time, fluids, rest, since a virus cannot be treated with antibiotics. Yet, it’s truly amazing how the human body can ward off many viruses and that we are not sick more often!  Nonetheless, to prevent spreading a cold or catching a cold, frequent hand washing will minimize the risk of catching as many colds throughout the year.  You can also be sure to wash your hands before you eat, avoid eating with your hands, sharing food or drink with anyone (especially kids), sharing lipstick or lip balm, or licking your fingers while cooking.

Hope that some of this has been helpful to avoid getting fewer illnesses each year!
 
Resource: www.WebMD.com/cold-and-Flu

Sleep well while pregnant

5/5/2020

 
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This post is written by Ulrika Tegelman Jones who is a chiropractor specializing in women during pregnancy. You can find her at www.kirokliniken.se

It’s a very common problem to have back pain and discomfort interfere with your sleep while pregnant. Several reasons can include that the spine is stressed in many ways due to the extra weight of the baby, hormones during pregnancy cause the ligaments to be more relaxed and the joints are more unstable making it hard to find a good sleeping position. Pregnancy also causes the curvature of the spine to change by creating a bigger curve in the lower back (lordosis) to accommodate for the growing belly, which can cause some discomfort. Other common symptoms include pelvic pain, tension headaches, and carpal tunnel syndrome.

Many women experience poor sleep during pregnancy, especially in the last trimester due to the above aches and pains. To help make the pregnant body more comfortable during sleep, some Norwegian female chiropractors developed the pregnancy pillow “BBhugme” that helps support the spine and growing belly.

This pillow gives the perfect support during pregnancy and helps give support to the most important areas such as the stomach, pelvis, lower back, knees, and ankles.

Sleep is important for you and your growing baby! If you can improve your sleep comfort and the quality of your sleep during pregnancy, both you and your baby will benefit.

Here are some simple stretches you can also use to help relax the body before bedtime and ease some aches and pains:
  • Cat and cow – while on hands and knees, flex and extend your spine up and down.
  • Calf stretches – while standing, press your toes against a wall and keep your heel on the floor.
  • Neck and shoulder stretches – roll the neck side to side and you can also place your hand on the side of a chair and pull your head and neck in the opposite direction to stretch the neck and shoulder.
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Bbhugme is also a pillow that you can use after your baby is born. It will continue to support your spine, provide comfort during breastfeeding, and while resting together with your baby. As a chiropractor, I treat a lot of pregnant women with back pain and sleep disturbances and I highly recommend this pregnancy pillow to help make sleep more comfortable.

If you are interested in finding out more or purchasing a BBHugme visit www.kirokliniken.se

Take care of you and your baby’s sleep as well as your spine.

Ulrika Tegelman Jones Leg. Kiropraktor
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Why Temperament is Important for Your Child’s Sleep?

5/5/2020

 
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Just like adults, babies have different temperaments. Some are laid back and happy most of the time; others can be prone to frequent tantrums. Some babies enjoy a peaceful environment; others feel more comfortable when there is noise around. You may not realize, but the type of temperament that your little one has can affect their sleep, as well as having an effect on any sleep training that you provide.  

When you are making changes to your child’s sleep, they may respond easily and go with the flow or they may protest for a while about it. This is where knowing your child’s temperament will help you when making changes and what to expect.

Do you have a dandelion baby or an orchid baby?
​

Dandelion baby
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Now first off, if you have a dandelion baby I’m not calling your child a weed! 😀 All I mean is that some babies are able to thrive no matter where they are and others need very specific conditions. Just like a dandelion they can adapt and thrive no matter what kind of environment they are in, like this dandelion, for example. It’s not in an ideal place for water, probably gets extremely hot in the bricks and the conditions are not ideal, but it’s growing and thriving without any problem. Before becoming a parent I thought this is how all babies were. Oh, how wrong I was!

Now take and orchid. An orchid needs conditions that are just right. Not too much water, not too much sun light, not too hot, not too cold, juuuuuuust right. If the conditions aren’t good then the orchid doesn’t thrive. I know because I had orchids living in Colorado and never had success with growing them but in Sweden they are like the easiest plant! 😀 If you have a child that needs very specific conditions, you know what I’m talking about. You’ll need to be very aware of their awake windows, naps times, routines, and room environment for sleeping.
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Orchid Baby
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If your baby is an easy going dandelion
If you have an easy going baby, the task of getting them to sleep through the night should be fairly simple. In fact, you may find that they do all of the work themselves. This type of baby is often a self-soother. This means that If they do wake up in the night they will usually fall asleep again in a few minutes.

If this sounds like your baby, you should simply stick to a regular routine each night, so that they get to know that it’s time to sleep. If you do hear any crying during the night, you should use a technique that is a gradual way to help guide them to sleep but they will be able to start doing it more on their own fairly soon. Your little one may have been startled by waking up and just need a few minutes to settle, so leave them for about ten minutes before you investigate. However, self-soothers and easy going babies do not usually carry on crying. If the upset continues, it’s a good idea to check if there is a problem.

If your baby is an orchid
Every parent thinks their own child is special; even if their little one is difficult. However, some babies can be hard work; even if their parents will not admit it in public. If this sounds like your baby, the good news is that temperaments can change. Just because your baby is tantrum prone and attention seeking does not mean they will be a difficult toddler or teen.
However, babies that are difficult still present a problem in the here and now. They are easily disturbed and upset and they want you to be there when they are. This results in frequent loud crying during the night. One thing you should never do if you have a child with this type of temperament is adopt the ‘cry it out’ technique. Some babies will just keep crying for hours, until they get attention. This is not good for the baby, or anyone else in the household. This does not mean you should let your baby rule your nights either. Here are some tips that you may find useful.
  • Stick to the same routine before bedtime.
  • Stick to the same sleep time.
  • Do not over stimulate your child with lots of new activities, especially in the couple of hours before the night time sleep starts.
  • Make sure the sleep environment is suited to your child. If they like a little sound while they sleep, provide it or use white noise.
  • Adopt a technique that is not completely ‘no cry’. Let the crying continue for a few minutes. Try not to pick your baby up but stay close to the crib and speak soothingly.
  • As your baby gets older, try to distance yourself more; stay by the bedroom door instead of going up to the crib.
  • Orchid babies will let you know if they are not happy and they are usually a bit loud about it. Be ready for this when making changes to sleep, or well, anything!

If your child is a little of both

The fact is that many babies veer from being easy going to demanding, at a moment’s notice. There can be many reasons for this such as:
  • Changes to the home environment
  • Changes to routine
  • Eating different foods
  • Upset in the home

Some children have a temperament which means that they do not handle change or unrest very well. Others just love mischief and enjoy being playful in the middle of the night. These babies are often signallers at night. They wake up and they want you to know about it.

The best way to deal with this may be to use a gradual approach to not answering their signals at night. You can start by popping your head into your baby’s room to check on them, and then get them gradually used to you not coming straight away when they cry. If they wake up at night, you first wait only a minute or two. Then the next night you start increasing the time by another one to two minutes until you are up to ten minutes. If they just want to grab your attention, and you do not provide it, they will often get bored and go back to sleep. However, all babies are different, so be prepared to be flexible. Some will be more persistent than others when it comes to this!

By the time you are ready to make changes to your baby’s to sleep, you should have a good idea of their personality. Use this knowledge to help you find a sleep training technique that works best for you and your child.
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BY COURTNEY LANDIN
POSTED: JUNE 25, 2019

Training Your Baby to Sleep – How Does It Work?

6/24/2019

 
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The concept of training a baby to sleep may sound a little strange to you as a parent. Surely, a child should enjoy and benefit from natural sleep, rather than be trained. That’s what I thought in the beginning too! Then I had a baby who needed help understanding when it was time to sleep and what that feeling meant in her body. The thing about training your child is that it can actually help them, and you, to get the right amount of restful sleep. It’s a way of protecting your baby and keeping them healthy and happy. Training or practicing healthy sleep habits is no different than your baby learning how to eat or crawl on their own. Both take time, practice, and patience.

The most important thing to remember is that every child is different, as is every family. What works in one home may not work in another. There are different methods to help your baby sleep so, take a look at the ones mentioned here to create a sleep training routine for your baby that fits your family.

What does sleep training involve?
Sleep training is simply a way for you to help your child understand how to sleep, so that they get the rest they need. For the first four months of your baby’s life, you really just need to go with the flow. The way your child sleeps will depend on basic needs such as feeding and changing. But what you can do from early on is set up their room for sleep (dark, cool, quiet) and begin simple and consistent sleep routines (feed, song, sleep) to help develop these habits early on. Once your child is around four months old they are usually ready for more routines and sleep guidance but these simple steps will help make this transition.

If your child still seems reluctant to sleep for longer periods, do not worry. As I mentioned earlier, every child is different. Your baby may simply need to be a little older before they can begin to understand how to sleep for longer.

First steps in sleep training
The first thing you need to think about when sleep training a baby is having a routine in place.

  • Keep a similar routine during the day, when it comes to what time your baby wakes and what times they nap.
  • Keep to a regular bedtime routine which should start around twenty minutes to half an hour before your child goes to sleep.
  • Stick to regular bed times. You can usually tell which is the best time to choose by when your baby starts to feel tired naturally.
  • After the four month mark you should try to have bedtime around 7 pm.
  • Once you have the basics sorted out, you need to decide which sleep training option is best for your baby, and for you.

The three main baby sleep training methods
You will see several sleep training methods mentioned by experts. No one method is best, you simply need to find the method that works in your situation. Let’s take a look at the three main methods, which can be varied to suit.

Cry it out
This is the method is as it sounds. You place your baby in their crib and you leave the room and return at regular intervals to help soothe. This does not mean that you should just leave your baby crying for hours. If attempting this method, it’s best to place your baby in their crib before they get too tired. Let them cry for a while when you leave and go back to soothe them if necessary. In this method you do not pick your baby up; simply soothe them with your voice. This method can be difficult for some parents to manage. Although this is the method many pediatricians advice parents to use, I believe there are better ways to help a baby develop health sleep habits. This method may not suit all families. Before I knew anything about baby sleep we attempted this method for about 10 minutes and gave up. Now I know that there are better ways to help a child, but if you do use this method, be sure that their room is set up for sleep and they have a consistent routine in place before sleep.

No tears
This is the complete opposite of the cry it out approach. As soon as your baby cries, you should comfort and soothe them immediately. The problem you may find is that some babies tend to be more attention seeking than others. If your baby knows you will come if they cry, training them to sleep could be a long process. You will need a lot of patience and time with using this method. I find this method to be very difficult because it takes a very long time to see results. Maybe your baby isn’t crying but you are because you are so tired. I also tried this method and it was too exhausting to continue.

Fading
This method of baby sleep training is popular with a lot of parents and one that has a nice balance of learning and love. It involves moving further away from your child’s crib each night as they fall asleep. They get used to you being at arm’s length and then not being in the room and it’s a gradual process. Fading also involves checking your baby but making it less obvious over time so that eventually they are not even aware of your presence. This is what I base my sleep plans and support on and think that parent assisted changes make for the perfect balance between loving boundaries and loving support from you.

You may need to try different methods to find the one that works best for your baby and for you. Do not simply expect that what worked for a previous child will work with the baby you are currently training to sleep. Be prepared to adapt and change routines and methods until you settle on what works the best. My best tip is to decide on a method, make a plan, try it for one week, take notes to see any positive changes (even small ones), and then decide if it’s working for you and your baby.

BY COURTNEY LANDIN

POSTED: JUNE 24, 2019

Sleep more to lose weight!

3/11/2019

 
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Think to yourself for a moment — on average, how many hours do you sleep per night?
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According to a report put out by the World Association of Sleep Medicine, the majority of Canadians are sleep deprived. 60% of adults feel tired most of the time, getting an average of 6.9 hours of sleep per night, with the recommended being 8 [1]. The same trend continues in the United States and most modern societies.

Everyone knows that sleep is important, but the reality is that not many of us actually get what we need. We’re too busy with work, family, sports, or even just Netflix, to give our body’s the rest they need. But if you’re looking to improve your body composition and your overall health, getting enough sleep is critical.

Why is sleep important?

Sleep is the time when the body repairs itself. It gives us an opportunity to relax, shut down body systems into low power mode, and focus on repair and restoration. Specifically, here are 7 reasons why adequate sleep is key:

1. Improves productivity, concentration, and memory
2. Maximizes athletic performance
3. Improves immune function
4. Decreases risk of developing heart disease and stroke
5. Improves glucose metabolism and decreases risk of type 2 diabetes
6. Decreases levels of inflammation
7. Boosts mood

But the one other thing that sleep is incredibly important for is maintaining a healthy weight and body composition. As sleep regulates our hormones, lack of sleep can cause imbalances, which may result in weight gain.

How sleep and weight are related

Poor or inadequate sleep is one of the leading risk factors in the development of obesity. Studies have shown that both children and adults with short sleep durations are significantly more likely to become obese [2, 3].

But why is this?

Our bodies are largely controlled by hormones — chemical messenger secreted by endocrine glands that influence most major body functions, which includes how we use and store energy. They also mediate the interactions between sleep, metabolism, and BMI.

The two main hormones that control our hunger, leptin and ghrelin, are highly influenced by sleep patterns. Leptin is a hormone that is released from fat cells that signals to the brain, the hypothalamus specifically, that you have enough energy and don’t need to eat; it functions mainly to prevent humans from starvation of overeating. The other hormone, ghrelin, is an appetite-increasing hormone that’s function is regulated primarily by food intake; it acts on the hypothalamus, as well, to stimulate hunger.

A study conducted on the impact of sleep on body composition showed that levels of ghrelin were higher in individuals with short sleep, while levels of leptin were lower [4]. Short-term sleep restriction lowers levels of leptin, which in turn increases levels of ghrelin [5]. When you don’t sleep enough, cortisol levels also increase. Cortisol is the stress hormone that is frequently associated with fat gain, but it helps to activate reward centers in your brain that make you crave food, too. A combination of high ghrelin and high cortisol inhibits communication to the areas of the brain that leave you feeling satisfied after a meal [6], meaning you’re never quite feeling full and continue to crave low quality foods.

Combining all of these factors, we leave ourselves at a higher risk for gaining weight and being unable to lose it.

Additionally, hypothalamic-pituitary functions that control eating habits, energy balance, and metabolism are all tied to circadian rhythms, meaning they are highly integrated with sleep regulation processes. Experiments have demonstrated that lack of sleep has important effects on cortisol levels, glucose tolerance, and growth hormone secretion [7]. Therefore, when hormone balance is off, we put ourselves at higher risk for weight gain because we are tired.

Putting it all together

Not only does lack of sleep affect your body’s basic functions, but it also probably means your energy levels aren’t quite as they should be. When we have low energy, we are less productive and have less motivation to partake in activities, whether that be the gym or simply doing work around the house. And we all know that lack of movement and activity is a large contributor to weight gain.

So while we may fall off the proper sleep train every now and again, it’s crucial to get your sleep habits under control. Limit exposure to blue light 2-3 hours before bed, ensure your room is at a slightly cooler temperature, make sure there are no lights around, and relax the mind and body — all of which prepare the body for a deep, relaxing, and restorative sleep.

BY COURTNEY LANDIN

POSTED: MARCH 11, 2019

Gluten-free — why all the hype?

2/20/2019

 
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I’m not into fad diets and for years I scoffed at “going gluten-free.” I never wanted to be “that” person when we went to dinner but it turns out, it’s well worth being “that” person. I’ll give you a bit of background about myself. As a luge athlete I was supposed to gain weight, yes, you read that correctly, gain weight. Most people try to lose weight and I was always trying to gain it by lifting heavy and eating a lot of food. Back in my athletic days it was still a thing to “carbo load” and eat as much pasta or carbs as possible for “energy.” It’s too bad that was a thing because it made me feel awful and when I was avoiding eating that way it came across as if I didn’t want to gain weight or that I wasn’t committed to my sport. When in fact eating that way made me feel like I just needed to sleep all the time and that I was made of sand when I was training. I tried avoiding foods that made me feel this way but it was difficult living on the road and eating at hotels most of the year.

I have a friend who has Celiac disease, which is an autoimmune disorder that results from the interaction of gluten, the storage protein of wheat and other grains, with the immune system [1]. She truly can’t even eat gluten because it destroys her intestines. Since I could eat gluten and Celiac disease was still new to many people, I never thought this could be an issue for me.

Now, I realize that going gluten-free isn’t for everyone. And I should also mention that I have an autoimmune disorder called Hashimoto’s disease, which is a condition in which your immune system attacks your thyroid. It can cause you to feel extremely tired, gain weight, and affects hormone production. I’ve been trying to figure out my health for years along with trying to get rid of migraines. I don’t even like saying, typing or thinking that word because they are so horrible. But it turns out that having this condition can lead to having sensitives to gluten or other carbohydrates.

Fast forward several years, well out of my athletic days, and I read a book called Brain Maker by David Perlmutter, MD to learn more about gut bacteria and the book addressed many issues I was having, which included stomach problems, occasional reflux, feeling low often, and crazy brain fog. I wasn’t reading it to learn about going gluten-free but the book convinced me enough to stop eating gluten right before a trip to Italy, the land of gluten filled dishes of pasta and pizza, and nine months later I’m still gluten-free and won’t even think about going back. Although there’s more to my story, I’ll keep it short and tell you about the benefits that you can also get from going gluten-free and being “that” person even if you don’t think gluten affects you.

Why gluten has such a bad rep
The term gluten refers to the entire protein component of wheat, rye, and barley — the three gluten-containing grains. Gliadin, the component of gluten that contains the majority of toxins, are resistant to degradation by the protein enzymes in the stomach, pancreas, and intestines [2]. When these undigested particles are able to permeate through the barriers of the gastrointestinal system, they react with antigen-presenting cells and cause a multitude of health problems.

Even if there is minimal reaction to gluten consumption, the molecule itself is poorly absorbed in the human upper gastrointestinal tract, which is why many people choose to avoid consuming it.

But if gluten doesn’t bother you, why should you give it up?
Maybe to your surprise, there are actually quite a few benefits to giving up gluten. While you think consuming gluten may only affect your digestion, it actually has an effect on the nervous, muscular, lymphatic, digestive, and endocrine system [3].

So here is why you may want to consider going gluten-free:

Decreases brain fog
Often times, people will experience brain fog from consuming gluten (even if they don’t know that is what causes it). Symptoms include difficulty concentrating, decreased attention, inability to recall, and forgetfulness. This is because inflammation caused by gluten contributes to the breakdown of the protective barrier between the blood and the brain, which can lead to damage of brain tissue.

Improves joint pain
Gluten is a known perpetrator of inflammation, which is a significant factor associated with joint pain. When the body isn’t perpetually inflamed, the acute response to inflammation becomes much more efficient, meaning that joint pain and recovery time improve.

Helps regulate weight
Leaky gut, a condition where small micro tears in the intestinal lining cause permeability, is a well-known condition associated with high gluten intake. By removing gluten from the diet, you improve intestinal permeability, nutrient absorption, and decrease inflammation, all of which contribute to weight regulation. It also helps to normalize metabolism and hunger hormones, and thus, normalize weight [4].

Reduces bloating
Due to damage of the intestinal wall, GI symptoms like gas and bloating are often a common side effect of gluten. Removing gluten from the diet can help to heal and repair the gut and intestinal lining, leading to decreased GI symptoms.

Improves appearance of skin
More often than not, inflammation can show up on the skin in the form of acne, eczema, and dry skin [5]. By cutting out the root cause(s) of inflammation, we can improve the appearance of our skin and get back that glow!

Is it something for you?
An important point to remember when going gluten free is just because you’ve given up eating gluten, it doesn’t give you any excuse to replace the ‘bad’ foods with their gluten-free counterparts. There are many options now in grocery stores but try to replace the gluten-filled foods with healthier alternatives as much as you can. For example, replace whole wheat or white pasta with veggie noodles — zucchini or squash noodles make for an excellent substitution in classic spaghetti dishes. Not only are you upping your vegetable intake, but you’re also getting a bigger nutrient bang for your buck!

Plus, there are many other grains you can eat instead and they are full of better nutrients than white or wheat flour. These include amaranth buckwheat (not actually wheat!), rice (brown, white or wild), millet, quinoa, and oats. But a note about oats, be sure they are gluten-free as many are made in factories that produce other wheat produces and may contain traces of it.

So while cutting out gluten may seem like the end of the world at first (believe me it’s not!), keep in mind your end goal. When you remove foods from the diet that aren’t giving with your body, not only will you look better, but you’ll also feel better, which is the most important factor. I encourage you to give it a try for one month and see how you feel!


BY COURTNEY LANDIN
​


POSTED: FEBRUARY 20, 2019

Passive heat treatment

1/29/2019

 
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The many benefits of passive heat treatment

First, what exactly is passive heat treatment? Simply put, passive heat treatment includes:

  • Saunas
  • Hot baths / steam baths
  • Heat packs or wraps
During the colder months you may find yourself wanting to seek out a warm sauna or hot bath. Luckily, it feels great and it comes with many benefits for your health!

  • Some of the benefits of passive heating include:
  • Muscle relaxation / stress reduction
  • Cardiovascular health
  • Weight regulation / loss
  • Increase blood circulation
If you’ve never done any form of passive heat treatment, it may be something to put on your to-do list. Heat therapy, as it sounds, is the use of any form of heat to treat the body, generally used in reducing pain and/or swelling.

The most notable types of heat therapy used are saunas, steam rooms, and hot baths. While they may be based off of similar concepts, the functions and benefits of both are somewhat different. So first, let’s cover what they are and why they’re so great.

Hot baths

Hydrotherapy is something that’s been practiced for centuries. Whether hot or cold, bathing offers many significant benefits. But here, we’re going to focus on heat as a method of treating various ailments.

Besides sitting in the comfort of a warm tub, hot baths are actually great for the body. Here are a few reasons why [1]:

  1. Helps to improve circulation
  2. Improves respiratory function
  3. Helps to lower blood pressure, both systolic and diastolic
  4. Improves cardiac function
  5. Increases parasympathetic nerve activity
  6. Helps reduce exercise-induced muscle damage
  7. Improves immunity
It’s important to note, however, that depending on the temperature of the water (warm or hot), the effects will different, with the latter often producing more significant effects.

Steam rooms

Steam rooms are pretty much as they sound — a room, usually made from tiles, that produces steam to 90-100% humidity. Since heat rises, sitting at a higher level in a steam room will provide greater benefits than sitting at a lower level. Like hot baths, steam rooms offer several of the same benefits:

  1. Increases skin moisture
  2. Relieves congestion and improves respiratory function
  3. May help to improve circulation [2]
  4. Decreases production of cortisol, the main stress hormone
  5. Reduces severity of DOMS (delayed onset muscle soreness) after exercise when compared to dry heat [3]
  6. Boosts immunity
That said, like any other form of passive heat treatment, steam rooms can be dangerous if used improperly, for example, exceeding the recommended time limit.

Saunas

Now that you’ve learned about a couple other forms of passive heat treatment, we can get to one of my new favorites — saunas. Touted for their wide range of health benefits, saunas have recently become a common thing to incorporate into a daily routine. If you’ve ever been to a Scandinavian country, you’ll see that saunas are extremely popular — and for good reason!

Saunas are essentially a wood lined room that emits either dry heat or wet heat. Perhaps the most well known is the Finnish sauna — a room heated with a sauna stove and filled with stones that are heated by either electricity or fire.
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While being popular within northern Europe countries initially, saunas are a regular practice throughout the world. If you’re wondering why they’re so highly prized, here are some reasons:

  1. Improves cardiovascular health — The heat from saunas is associated with an increased heart rate, similar to that of moderate intensity exercise. A study from the University of Finland found that people who frequent saunas over a long period of time have decreased risk of sudden cardiac death and fatal cardiovascular disease [4].
  2. Helps muscle recovery — Sitting in heat for an extended period of time helps to dilate blood vessels, meaning that greater blood flow and oxygen are diverted to muscles helping them recover faster from exercise. Frequenting the sauna has also been shown to decrease delayed onset muscle soreness (DOMS) [5].
  3. Detoxification — As the skin is the largest organ in the body, sweating helps to remove toxins and waste through the skin. Several compounds can be released through sweat including trace heavy metals like arsenic, lead, and cadmium [6], as well as prescription drugs like amphetamines, methadone, and metabolites [7].
  4. Pain relief — Studies have shown that regular sauna use may help to reduce severity of chronic pain [8].
  5. Boost the immune system — Visiting the sauna regularly may also help to boost immune function. In a study published in the Journal of Human Kinetics, trained (athletic) subjects that frequented the sauna had higher counts of white blood cells, a marker of immune strength, than untrained subjects [9]. This may also be a good reason to get moving!
    Improve skin appearance and health — Heat helps to open pores and increase blood flow, as well as aid in the detoxification process and removal of toxins, which helps to cleanse the skin and improve its appearance.
  6. Improves blood pressure — A study conducted on the effects of sauna use found that even a single use has favourable effects on markers of blood pressure [10].
  7. May help with weight loss — Regular use of a sauna can help to elevate metabolic rate, which in turn helps to burn more calories [11].
So while having a hot bath may seem more relaxing than sweating it out in a sauna, the benefits may outweigh some of the discomfort or grossness (if you’re not into sitting in a pool of sweat).

But why heat therapy?

Thermotherapy is a great option to help heal non-inflammatory body pain. This is because heat is great for inducing relaxation of muscles and dilating blood vessels through raising nitric oxide levels, a potent vasodilator, to promote greater blood circulation.

Conditions that a sauna might be beneficial for include:

  • Acute muscle soreness — If you’ve ever gone a little too hard at the gym, you’ve probably experienced sore muscles for the next few days. Visiting a sauna may help reduce the pain and stiffness associated with muscle overexertion.
  • Specific localized stiffness and pain — Frequenting a sauna may help to reduce the pain and stiffness associated with specific health conditions like osteoarthritis or simply just muscle spasms or cramps.

It’s crucial to remember that heat is not good for certain conditions and may make them worse. This includes things like severe injuries or infections and acute inflammation as in the case of an arthritis flare up. For conditions involving inflammation, it’s best to use ice. If you’re using a sauna to help release tension in muscles, it’s also imperative to know the different between muscle strains and ‘knots’. Strains indicate an actual injury to the muscle (a small tear) that a sauna will not fix, while knots are small patches of tender tissue usually caused my micro-spasms that often need pressure to be released.

Heating Up

Passive heat treatment is an excellent way to help relieve and treat several conditions. While hot baths are the cheapest and likely most convenient method, a sauna, whether it be infrared, Finnish, or electrically heated, offers numerous health benefits both externally and internally. So next time you visit a gym or spa that offers a sauna, be sure to strip down and hop in!

BY COURTNEY LANDIN
​

POSTED: JANUARY 29, 2019

An easy Apple Crisp recipe

9/19/2018

 
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I love the fall. The nights are chilly but the days are still warm. The colours are amazing and what I love most are all the apples!  So many apples to make a warm apple crisp and put a yummy cinnamon smell in the air.

I’d like to share an easy apple recipe idea that you can use in different ways. You can make it as healthy or unhealthy as you want, which is my favourite part!  This is such an easy recipe and one that you don’t really need measurements for because it’s better to make it to your own taste.

Here you’ll find what you’ll need along with some options on how to cook and make this apple crisp in different versions.

What you’ll need for the apple mix:
Apples
Butter, ghee or coconut oil
Cinnamon
Honey or coconut sugar
Nutmeg (optional)
Vanilla seeds (optional)

Apple Mix Directions:
To make the apple mix, slice the apples (see note below) and place them in a bowl.  Add a bit of butter, ghee or coconut oil to help make the mixture moist, add cinnamon, honey or coconut sugar to your liking, and any extra options such as vanilla or nutmeg.  Mix and cook using the options below.  See further ideas below on how to make it this in different ways!

A note on apples:
You can peel or leave the apples unpeeled, it’s up to your liking.

Thin or small slices cook faster than larger bits, but cut to your liking. I like to mix a bit with sizes so that some bits are a little crunchy.  Thin slices do best for an apple crisp with oat topping.

Options for cooking:

Microwave cooking:

Cooking time will depend on the power of your microwave. Cook the apples for one minute and then check them. Cook them to your liking. It’s really that simple!

I use a microwave that’s 800 watts and I put one sliced apple in for one minute.  If you cover the apples, they will be a little more wet and leaving them uncovered will take out some of the water so, keep that in mind when cooking.

Oven cooking:
Set your oven to 200°c / 390°F

Cooking time depends on how large a batch you are making, but check the apples around 20 – 25 minutes.

Ideas for different options

Healthy version:

A quick “apple in a cup” treat

Sometimes I want a treat that’s a tad healthy. I’ll use one apple (sometimes I peel it and sometimes I don’t), add a little butter, coconut sugar and cinnamon and quickly cook that in the microwave. Generally, half of the apple mix is enough and I’ll top it off with some cottage cheese or Greek yogurt and an extra sprinkle of cinnamon. Quick, easy and doesn’t give you a sugar crash. I’ll occasionally eat this for breakfast!  This is also a great topping for oatmeal or banana pancakes.

Indulgence:
Apple Crisp with oat topping

This makes a wonderful desert and it’s one of my favorites as t’s easy and fairly quick!

Set your oven to 200°c / 400°F

Prepare the apple mix to the size and taste you’d like. If you’re making a desert for a family, I’d suggest 6 apples. Put the apple mix in a baking dish. Add a small splash of water to the dish with the apples.

Place the apples in the oven for 10 minutes while you make the topping.

Oat crisp topping (gluten-free)
1 cup of oats (2.3 dl)
2 Tbs. Almond flour (2 matsked)
2-3 Tbs. Cinnamon (2-3 matsked)
2-3 Tbs. Softened butter, ghee or coconut oil  (2-3 matsked)
3 Tbs. Coconut or brown sugar (3 matsked)
A pinch of vanilla seeds or dash of vanilla extract
Pinch of sea salt
6-10 Walnuts or pecans (optional)

Mix the ingredients together.  The oat topping should be crumbly.  Spread the topping on the apples and put back in the oven until the topping is golden brown and the apples are cooked to your liking.

Cooking time depends on how large a batch you are making, but check the apples and topping around 20 – 25 minutes.

Let it cool down a bit but enjoy it warm.

This is so good served with vanilla sauce or vanilla ice cream!

BY COURTNEY LANDIN
​

POSTED: SEPTEMBER 19, 2018

Simple food swaps for healthier eating

4/26/2017

 
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Food is fuel for your body and to have optimum energy you must give it the proper fuel it needs.  Here are some simple food swaps that you can make on a regular basis to have more energy, fewer cravings, and improve your nutrition.

Good carbs:
Oats
Sweet potato
Cous cous
Root veggies (beets, parsnips, carrots)
Fruit
Whole grains / sourdough
Quinoa
Potatoes
Pea pasta
Veggie or bean pasta
 
Protein:
Ham/turkey/chicken
Edamame
Cooked lentils
Eggs
Tofu
Hemp seeds

Good Fats:
Avocados
Olive oil
Fish (salmon)
Coconut oil
Nuts
 
Good for Cooking:
Light (or refined) olive oil
Avocado oil
Clarified butter (ghee)
Coconut oil
 
Sugar:
Coconut sugar
Raw Sugar

Sweets:
Dried dates, apricots, or prunes
Almonds, cranberries or raisins, raw cocoa nibs

Try these simple food swaps and tell me how it’s going.  comment below or come join me on Facebook or Instagram!
Now that your nutrition is up and running how about boosting that with a 12 minute workout?  Check it out here.

BY COURTNEY LANDIN
​

POSTED: APRIL 26, 2017

Your 12 minute workout

3/27/2017

 
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Life gets hectic but it doesn’t’ mean that your health should take a back seat.  Exercise is one of the most beneficial, natural, and easy elements that you can use to increase your health and wellness.  That’s why I’ve created this 12 minute workout for you to do any time and any place that suits you.  And if you want more than 12 minutes, just double (or triple) the workout!

Here’s how you get started:  Set your phone timer (or use an interval timer app), put on some music and begin.

Warm up for 2 minutes. 

Ideas for warming up:
  • Jumping jacks
  • modified jumping jacks (raise both arms up like a regular jumping jack but only step one foot the side at a time)
  • jump rope (or pretend)
  • burpees ((pictures below) start standing, put your hands on the floor, step or jump back with your feet to a plank position, do a push up, step your feet back to your hands, come back to standing, and then jump (if you want to)
  • star pose (bring one leg out to the side and arms up, hold, and repeat on the other side)
  • lunges
  • arm circles
  • dance

Life gets hectic but it doesn’t’ mean that your health should take a back seat.  Exercise is one of the most beneficial, natural, and easy elements that you can use to increase your health and wellness.  That’s why I’ve created this 12 minute workout for you to do any time and any place that suits you.  And if you want more than 12 minutes, just double (or triple) the workout!

Here’s how you get started:  Set your phone timer (or use an interval timer app), put on some music and begin.

The short list

Get started:  Set your phone timer (or use an interval timer app), put on some music and begin.

Workout:  perform each exercise for 30 seconds

Bring it to the next level:  perform each exercise for 45 seconds to 60 seconds.
  • Warm up for 2 minutes (or cardio for second round)
  • Burpee
  • Wall sit
  • Push ups
  • Lunges  – 15 seconds each leg
  • Triceps
  • Hip press
  • Shoulder push up
  • Calf raises – 10 seconds on each side
  • REPEAT each exercise from burpees to calf raises
  • Core – 1 minute each
    • Crunch and side to sides
  • Repeat entire workout from warm-up/cardio or cool down and  stretch

Exercise Instructions:

Warm up for 2 minutes. 

Ideas for warming up:
​
  • Jumping jacks
  • modified jumping jacks (raise both arms up like a regular jumping jack but only step one foot the side at a time)
  • jump rope (or pretend)
  • burpees ((pictures below) start standing, put your hands on the floor, step or jump back with your feet to a plank position, do a push up, step your feet back to your hands, come back to standing, and then jump (if you want to)
  • star pose (bring one leg out to the side and arms up, hold, and repeat on the other side)
  • lunges
  • arm circles
  • dance​
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modified jumping jacks
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jump rope
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Star pose
Burpee: start standing, put your hands on the floor, step or jump back with your feet to a plank position, do a push up, step your feet back to your hands, come back to standing, and then jump (if you want to).
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Begin standing
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Come down into a plank position, push up
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Come back to standing
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Jump
Wall sit: come down into a sitting position with your legs in a 90° position.  Keep your wieght on the middle to the back of your foot, not your toes.
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Bring it to the next level: raise one leg at a time for 5 to 10 seconds, or as long as you can hold.  Keep most of your weight on the middle to back part of your feet, not your toes!
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Push ups

​Choose either to begin on your knees or your toes.  You can use your fists if the exercise is hard on your wrists.  Remember to keep your core tight while you perform push ups.
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Lunges   – 15 seconds each side

Static lunges: start in a lunge position and bend both knees to come closer to the ground.

Bring it to the next level by starting in a standing position and then stepping forward and then coming back to the standing position.

*For both exercises keep most of your weight on the middle to back part of your feet, not your toes!*
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Static lunge
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Moving lunge starting position
Triceps
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Start in a reverse quadraped position, making sure that your hands are in a comfortable position behind your body.  Try to keep your hands closer to your body as having them out farther will put strain on your shoulders.  Then push the hips up by squeezing the bum.  Dip down by bending the elbows straight back   and then come back up and push the hips up by squeezing the bum.  If your elbows bow out to the sides you’ll lose contact with the triceps muscle so try to keep you elbows bending straight back behind you and not bending out to the sides.
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Hip press
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Lay on your back with your feet at a comfortable distance from your body.  Squeeze the bum muscles and push up with your hips.  There’s no need to push the hips up and over extend your back.  Try to keep a neutral spine and only push up as high as is comfortable for your body.  Be sure to push with your heels and squeeze your bum muscles as your come up.
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Shoulder push up
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You can use your fists if the exercise is hard on your wrists.  Start in a downward facing dog position or the beginning of a handstand position.  Bend your elbows and bring the top of your head down as close to the ground as possible.  Push back up to the starting position.
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Calf raises – 10 seconds on each side
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Look at the toe positions below.  Preform 10 seconds in each position.
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​Core – 2 mins


Crunch:  Feet on the floor or legs at 90°.  Bring your shoulders up, hold, and come back down.  Repeat.  Keep your chin in a neutral position and envision an apple under your chin and on your chest.
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Side to sides:  come up into a crunch position and then rotate side to side by touching your hands to your heels.
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Bring it to the next level:  repeat the workout by using the two minute warm up time as two minute cardio.

Or finish your workout with stretching.

Stretch
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Sit in a wide leg position, toes pointing up, keep your back straight and bend forward as far as it’s comfortable for you.
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Next, come back up to a straight back and bend over to the side by first reaching your hand up in the air and then stretching over to the side.
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Next, cross one leg over the other and hug your kneed into your chest.  Hold and repeat on the other side.

BY COURTNEY LANDIN
​

POSTED: MARCH 27, 2017

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Super Sprouts!

8/19/2016

 
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Grow your own sproutsSprouted foods are said to have 100 times more enzymes than uncooked fruits and vegetables.  Enzymes help extract more vitamins, minerals, amino acids, and essential fatty acids from the foods you eat.  Sprouts also have a higher quality protein and fiber content which helps the body improve immune function and get rid of toxins.

Growing sprouts can sound complicated, but it really is an easy process and a simple way to add a healthy food to your meals.

Here’s what you’ll need to get started.
  • A Mason or canning jar
  • Mesh or cheese cloth
  • Sprouting seeds (found at a health food store)

First, be sure to clean the jar.  Next, add two tablespoons of seeds into the jar, fill with water, and use the mesh to cover the top.  If you are using cheese cloth, use a rubber band to secure the top. With the canning jar, use only the ring portion of the lid. Now, let the seeds soak for 8 hours.

After the seeds have soaked, drain the water from the jar.  You’ll keep the mesh on, that’s what it’s there for!  In less than 24 hours you’ll start to see the seeds sprouting!

After you’ve drained the water on the first day, keep the jar out of sunlight and don’t let the seeds sit in any extra water.  The jar can be kept upright or tilted upside down in a bowl.  Just be sure the top is not covered to allow for air flow.

Once a day, fill the jar with water to rinse and wet the seeds.  Be sure the seeds aren’t left sitting in water though.

In just a few days, you’ll have sprouts ready to eat.  After the sprouts have grown after several days, put the jar into the fridge and eat when you please.  They are a great topping for any meal!

Happy sprouting!

BY COURTNEY LANDIN

POSTED: AUGUST 19, 2016

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An easier pregnancy and birth with chiropractic care ~Guest Post~

4/20/2016

 
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A healthy baby and an optimal delivery begin with a healthy and comfortable pregnancy, which chiropractic care can provide for the pregnant mother.  During pregnancy the female body goes through many changes in the spine, joints and ligaments related to hormones and postural changes. It is important to have a good alignment of the spine and proper function of joints and ligaments for optimal comfort during pregnancy and to help the baby position herself in time for delivery.  Research shows that women who had chiropractic care during pregnancy had quicker deliveries and less medical interventions during delivery.

Birth is a highly stressful event for a child and their first misalignment of the spine can start in the uterus or during the delivery.  A proper aligned spine is important for a newborn and children of all ages, as this is crucial for the development of the motor system and the child`s nervous system and brain.

Along with chiropractic care, physical activity during pregnancy, like walking, swimming or yoga, is also beneficial.  Recent studies also show that strength training can help reduce pelvic pain in pregnant women.  Together with chiropractic care and physical activity, pregnancy and delivery discomfort and length can be reduced.

About Ulrika:​

Ulrika Tegelman Jones is a chiropractor in Stockholm, Sweden.  She studied at the Anglo-European College of Chriopractic and is interested in how lifestyle affects our health and backs.  Ulrika has attended further training in chiropractic care for pregnant women and chiropractic care for children.

She works with pregnant women to help reduce symptoms often associated with pregnancy and believes there are several ways to help prepare for a successful delivery.  Children of all ages can have tension in the spine and joints due to injuries, poor posture, stress, improper exercise, etc. that a chiropractor can evaluate and treat.  It is important to emphasize that a chiropractor does not treat symptoms or illness, but instead removes the blockages in the spine, skull and pelvis, which prevents the body from functioning optimally.

If you are not in the Stockhom area, search for a chiropractor in your area trained in pregnancy and child chiropractic care as it is important to know how to adapt the treatment of various ages.
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To visit Liljeholmens KiropractorKlinic, click below:


BY COURTNEY LANDIN
​

POSTED: APRIL 20, 2016


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You took THAT with your phone??!!

11/19/2015

 
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3 Tips for great photos with your phone!
“The best camera is the one you have with you.”
-Bodil Bergman Hughes, owner of Bergman Huges Images


The holidays are here which means you’ll be snapping photo ops left and right.  With tips from Bodil, a professional photograpther, and the help of Techradar.com, I’ve put together 3 easy tips to use this holiday.

(Tips are for the iPhone 6!)

#1 – Manual Exposure
Atmosphere a little dark, or a little bright? The the manual exposure control option it’s easy to fix. First you’ll need to tap the area on the photo that you want to be the main subject and therefore base the exposure on.  If the camera doesn’t accurately guess the exposure, use the slider to make adjustments by dragging your finger up and down the screen. You can use it to creative effect by producing high key or low key looks too.
You can also press and hold the are of focus on your screen to lock the exposure for the picture and your camera won’t continue to refocus and take a billion years to take a picture.

#2 – Self-timer and burst shots

The self-timer mode makes group shots easy, especially with a 10 picture burst so you don’t need to keep running back and forth for the best shot!  In camera mode, there is a clock icon at the top of the screen.  After the photos are done you can open the burst photo folder and choose the best shots to keep.

You can also use burst mode with the regular setting.  Hold down the shutter icon on screen, or either of the volume buttons, to take a burst. A number will appear on screen showing you how many shots you’ve taken. Once you’re done, click the picture in the corner of the screen.

#3 – Time Lapse Mode
One of the new modes is the time lapse setting. Select this near the bottom of the screen near the photo button and the camera will take a new photo every few seconds. When you’re ready, press stop and a video will be created showing a time lapse of the event you’ve just photographed. It’s great for sports, having fun, and unwrapping gifts!

For more great tips, visit the links below!


Photo tips from:
Bergman Hughes Images
For my Swedish friends, you can read more of Bodil’s tips  or find more information about her phone photo course here.

TechRadar.com

BY COURTNEY LANDIN
​

POSTED: NOVEMBER 19, 2015

I’m an “attachment parent” and a sleep consultant

11/19/2015

 
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​Attachment Parenting and Sleep Consulting go hand-in-hand


I’m an “attachment parent” and a sleep consultant.  I nursed my daughter until she was over 2 years old and I’m responsive to her needs but, she also sleeps through the night in her own room.  So, what is attachment parenting exactly?  Let’s talk about what this means because many people would read this and not understand how being a sleep consultant would allow me to be an attachment parent and nurse for an extended period of time.  I was actually an attachment parent before I even knew what the term meant because that’s just what seemed right to me!

Attachment parenting is based on the principles that children build strong bonds with the people who take care of them, which results in well-developed socio-emotional growth and well-being for the child.  In the early months and years of your child’s life it is important to learn your baby’s signs for their needs.  Barry Lester from the Infant Development Center at Brown University explains that, “mothers who were able to perceive what their baby needed helped the baby develop more words by 18 months of age.”    I fully agree, support, and practice this thinking!

What attachment parenting isn’t is abiding by your child’s rules, every whim, and not having structure.   Obviously the first several months will be doing just that but after some time, attachment parenting still relies on parents to set limits, rules, and expectations because not setting structure for your child will overwhelm them.   I admit am a very structured person but it’s funny because when I had my daughter I was committed to baby-led everything and following her needs.  It didn’t work for us, but boy did I try.  I tried for 8 long months in fact!  Our situation was thrown off due to several factors that I realized later, one of which was a food allergy and resulted in an extremely unhappy baby (and mama).    None the less, I tried and looking back, I realized that I did need more structure at that time for us to thrive.

This is where I come in for parents in need of less chaos at home!  Sleep is a 24-hour process and not having the right routines in place for your child’s age can lead to sleepless nights.  Not having the right bedtime routine can leave you trying to help your child get to sleep late into the night.  Many parents will rely on co-sleeping and co-sleeping can be great IF it works for your family!  If you aren’t sleeping well and your child isn’t sleeping well then that doesn’t sound like it’s working, but that’s just me.

On several attachment parenting sites there are questions about how to get children to sleep because the parents just can’t keep waking up at night or that co-sleeping isn’t working for their family and they don’t know what to do.  You see, attachment parenting doesn’t mean being literally attached to your child.  What it does mean is having a strong bond with your child and they know you are there for them.  Being sleep deprived does not allow you to be fully there for your child!

The sites also advise letting the baby nurse without waking you.  Um, you shouldn’t be co-sleeping if you can sleep through that.  It means you are extremely sleep deprived and could sleep through a dangerous situation, such as rolling on to your baby.  Your baby should at least be in a baby nest in your bed or a bassinet next to the bed to avoid a dangerous situation.
I fully support attachment parenting but I also support healthy sleep for you and your baby.  And that’s why I do what I do because I want families to be their best and that means having a healthy attachment and happy sleep.

If you are curious about how I help families, schedule a 15 minute free call with me to chat.  I’m happy to talk about how I can help you and your family sleep better!

BY COURTNEY LANDIN
​

POSTED: NOVEMBER 19, 2015

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Swedish Baby Massage Increases Connection *Guest Post *

10/28/2015

 
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How a Swedish baby massage class helped me connect with my daughter


Guest post by Lisa Ferland

I am admittedly, not a granola-crunchy, organic-only, pesticide-free person. I grew up in an era before Whole30 was a concept and when the FDA food pyramid recommended that the bulk of your caloric intake come in white bread carbohydrates. However, I wholly embraced going on nature walks, picking blueberries and mushrooms ever since we moved to Sweden in 2012. If we had still lived in the U.S., I wouldn’t have been exposed to Sweden’s holistic prenatal care. I surprised everyone when I chose hypnosis for my primary child birthing method and shocked even more people, including myself, when hypnosis resulted in a pain free and uncomplicated birthing experience. I thought, “Maybe those hippie-chicks know what they are doing after all, eh?” My husband took this as sign that I might want to convert my jeans into yoga pants and signed me up for a Swedish baby massage class with our newborn daughter. Because let’s face it, who doesn’t like a nice massage?

My hopes for the baby massage classes were that it would provide nice bonding time between my daughter and I and that I might become more attuned with her needs as a newborn. The class pamphlet advertised that following a massage, some babies will become so relaxed that they fall into a deep, blissful sleep as you make your way back home.

The yoga studio in central Stockholm was amazingly cozy with heavy curtains on the windows to keep out the cold November temperatures and soft Indian music tinkling in the background. I immediately relaxed but my daughter was not convinced. Instead of a serenely relaxed baby, as the massage brochure clearly advertised, my 8-week old daughter was a stiff limbed, crying, peeing and pooping mess. The massage instructor reassured me that her resistance was completely normal and that not all babies are able to relax during massage.

Halfway through our five-class massage program, I started to doubt whether this was worthwhile. My uncooperative baby was disrupting the tranquil environment for the rest of the class and I felt she was testing the patience of even the very understanding elderly Swedish yogi.

“But look! There are pretty candles! Now it’s time to relax!” I would plead with my daughter as I tried to massage the numerous fat rolls on her arms. “This is so relaxing,” I would coo at her. She responded with louder cries and more digestive responses.

Advised to continue the massage techniques at home where she may be more comfortable, together we persevered. While perhaps not as relaxing as I had hoped, the Swedish baby massage class did provide quality bonding time together. Now that she is nearly two years old, I cherish those calmer moments that we had together when she was just an infant. At least for one hour a day, once a week, we could escape the craziness of our house and immerse ourselves into the relaxing environment of the yoga studio. On a few occasions she did sleep soundly in the stroller on the way home but I attributed those to her nonstop crying during the 45-minute class and not to the massage itself. However accomplished, the train ride home was blissful and I can recommend a baby massage class to any parent as a new way to connect with your infant.

***

Lisa Ferland is a U.S. citizen living in Sweden with her husband, two children, and elderly dog. She is currently writing a book, Knocked Up Abroad: Tales of pregnancy, birth and raising a family while living in a foreign country, that features stories from all over the globe. If you enjoyed this article, please read more at www.knockedupabroadbook.com

BY COURTNEY LANDIN
​

POSTED: OCTOBER 28, 2015

Hydrate in the Heat!

7/11/2015

 
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​In the hot summer months children and adults do not drink enough water.

Heck, none of us drink enough water year-round!  But not getting enough hydration is even more dangerous for children.  According to the Harvard T.H. Chan School of Public Health, not being hydrated can have significant repercussions on children’s physical health and their cognitive and emotional functioning.  Providing the body enough fluid is essential for circulation, metabolism, temperature regulation, and toxin removal.

Dehydration can occur quickly in the heat and it is important to watch for signs of dehydration such as:
  • Increased thirst
  • Dry mouth and/or swollen tongue
  • Weakness
  • Dizziness
  • Palpitations (feeling that the heart is jumping or pounding)
  • Confusion
  • Sluggishness
  • Fainting
  • Inability to sweat
  • Decreased urine output
(Webmd.com/dehyration-guide)

If a child or an adult suffers from dehydration, be sure to give small sips of water, provide electrolyte replacement water, loosen or remove excess clothing to help cool the person down, find an air-conditioned area, if possible, or a fan.  If dehydration is severe, seek medical attention.

Even mild dehydration can lead to headaches, irritability, poor physical performance, and reduced cognitive functioning.  Provide many opportunities to drink water throughout the day for children and watch out for these mild signs when it is hot out.

Luckily, the solution can be simple.  Grab a glass and fill it with water, then drink.  The fix is as simple as that!  No need for fancy sports drinks or fizzy sodas.  In fact, avoid those things anyway (unless dehydrated and then drink an electrolyte replacement drink).  Make your water fun by adding slices of oranges, apples, watermelon, or cherries!  Better yet, freeze some grapes for a cool, amusing way to fill your water glass!  Providing the body with enough water can make us feel better and function better.  Don’t let your kids (or you!) get thirsty!  Bottoms up!

BY COURTNEY LANDIN
​

POSTED: JULY 11, 2015

Kale and Quinoa Salad

4/29/2015

 
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This Kale and Quinoa Salad is wonderful any time during the year.  Soothe the soul with warm ingredients in the winter and cool off your body with chilled ingredients in the summer!  A truly versatile and delicious meal!

Ingredients: ​

 Quinoa:
2 cups water
1 cup quinoa
1 tablespoon of coconut oil

Salad:
2 cooked and chopped chicken breasts
2 cups Kale (or two large handfuls)
2 cups of spinach and mixed salad (or two large handfuls)
1 cooked sweet potato
1 large apple
2 tablespoons of cranberries
2 tablespoons of pumpkin seeds
2 tablespoons of chia seeds
2 tablespoons of sunflower seeds
pinch of Sea salt

Dressing:
1/4 cup olive oil
2 tablespoons of apple cider vinegar
1 tablespoon of honey
Sea salt, pepper, and cinnamon to taste

Directions:
  • Cook the sweet potato in the microwave or oven until soft.  Allow to cool and then peel and chop into cubes.
  • Cook the chicken, allow to cool and chop into cubes.
  • Cook the quinoa (1 cup of dry quinoa, 2 cups of water and 1 tablespoon of coconut oil) and while that is cooking, prepare the salad ingredients in a large bowl.
  • In a separate bowl, combine the dressing ingredients and prepare to your taste, mix well.  I often like a little more apple cider vinegar and an extra pinch of salt!
  • Add the cooled quinoa to the salad and mix well.  That’s it!  Top with some dressing and enjoy!

BY COURTNEY LANDIN
​

POSTED: APRIL 29, 2015

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