Victoria’s Read

This month we are departing from the regular how-to and tips column and focusing you on you. September is self improvement month, and with school returning and new-year’s resolutions probably forgotten, it’s a perfect time to focus on you.

So much of our time is spent selflessly giving for others, that it’s easy to forget ourselves. At some point in our lives we will find our self wanting to be a better person and measuring against some imaginary scale we create. This desire often leads us to take steps down a path of unknown difficulty. The desire and imagined fear may even stop us from taking a step, and so we stagnate.

The change we seek doesn’t happen overnight and our small steps may seem to prolong our journey, yet we still step towards the unknown because we desire to be better than we were. Though we are moving forward, the journey can seem to be taking us away from our goal or ideal. The struggle is in trusting the path and believing we are getting better.

Look at the picture of the labyrinth, and trace the path starting at the gap on the bottom. Notice how you move close to the goal, then far away only to return again, eventually getting to the destination after a journey. Unlike a maze which has wrong turns and dead ends, a labyrinth has only one true path. A journey of self improvement is much like the labyrinth in that you will often feel like you are losing ground one day, and gaining the next. The key to not losing motivation is to trust.

Trust is a powerful word, and my challenge for this month is to use it daily. Not just say it but believe it when you do. A good place to start using it is to replace the word hope with the word trust. Hope is not a bad word; it just doesn’t have the strength of belief behind it. For example “I hope you’ll have a good day” or “I trust you’ll have a good day”. In the second quote, the speaker is not on-the-fence with “hope”, but has committed to trusting you’ll have a good day. They are on your team.

Self improvement is often just that… trust. Trust in yourself, trust in your beliefs, trust in your dreams, trust in life having purpose even if you are unsure of it.

Take time for yourself, invest time in improving and caring for you and believe in yourself. The time spent in this way not only helps you, but those around you. As you grow, you can better help those on their own path in the labyrinth.
Stay well, stay strong… you deserve it.

©Darren Renaud  Natural Health Practitioner
Take time to try these tips, and I’m sure you’ll see results.

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Taken for granted by many, our eyes are certainly near the top for most prized. They are far more than what they seem and there is a lot that you can do to maintain their health and your wellness.

Exercise your eyes. Like everything else in wellness, exercise is a potent medicine. Our eyes suffer as a result of our lifestyle and environment. Sitting at a computer, reading or any close in activity for long periods can fatigue the eyes. Your eyes move little and the muscles that focus the eyes work little. A simple exercise is the 20-20-20. Every 20 minutes, focus on something at least 20 feet away for 20 seconds. Another exercise is to move the eyes while keeping the head still. Move up, down, right, left and do circles in both directions. This is very important for eye glass wearers, as with glasses, over time there is a tendency to turn the head instead of the eyes. This over time weakens the muscles that move the eye because they rarely have to move beyond the edge of the lenses.

UV protection is important too and there are many fashionable sunglasses with UV protection in any price range. Fashion has also been a cause of many eye related issues. Cosmetics are a concern and there are now many organic and natural cosmetic lines available that are less likely to irritate or damage. Also from a safety aspect, the fashion trend for eyewear to have very wide temples or arms, limits your peripheral vision. To test if your glasses are affecting your peripheral vision, extend your arm and point a finger up. Stare straight ahead and slowly move the arm to the side till you lose sight of the finger. Now take off your glasses and repeat. If your arm got further to the side without the glasses, then your choice or style of glasses might be impacting your safety. When it comes to safety there are now many fashionable eye protection options, with many looking like designer sunglasses. 

What can be done to help tired eyes?  The simple answer is rest. Persistent tired eyes means you should visit your eye doctor for an assessment. When it concerns your eyes, an expert opinion is well worth the time and expense.

Other tips for tired eyes:
-Cucumber slices over tired eyes does refresh and relieve puffiness
-Cool moist tea bags also work to refresh and relieve puffiness.
-Vitamin A is essential for healthy eyes so try to get it from diet first, then supplements.
-Take a couple of Q-tips, dip both ends in water and freeze. In the morning, roll the frozen tips  on puffy areas around the eyes.

Stay well, stay strong… you deserve it. 
©Darren Renaud  Natural Health Practitioner

Watermelon Fire & Ice Salsa

Ingredients:
3 cups chopped watermelon
½ cup chopped green bell pepper
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro
1 tablespoon chopped green onions
1 tablespoon chopped jalapeno pepper
½ teaspoon garlic salt

Directions:
In a large bowl, combine the watermelon, green bell pepper, lime juice, cilantro, green onions, jalapeno and garlic salt. Mix well and serve.

Watermelon Pie  

Ingredients:
1 (3 ounce) package watermelon flavored gelatin
1/4 cup water
1 (12 ounce) container frozen whipped topping, thawed
2 cups watermelon
1 (9 inch) prepared graham cracker crust

Directions:
Mix together the watermelon gelatin and water. Fold gelatin mixture into the dessert topping. Add cut watermelon. Pour mixture into graham cracker crust. Cool in refrigerator for about 3 hours

Watermelon Cucumber Salad  

Ingredients:
6 cups cubed seeded watermelon
4 cups cubed English cucumber
1 teaspoon salt
1 tablespoon white sugar (optional)
½ cup balsamic vinegar

Directions:
Place the watermelon and cucumber cubes in a large bowl and gently toss with the salt and sugar. Drizzle with balsamic vinegar and toss to coat. Refrigerate for 15 minutes then gently toss one last time before serving

Source: allrecipes.com

Summer is finally here and it’s time to enjoy warmth, fun and all of the sun and water we’ve been hoping for.

Summer can also be a time when we sometimes overdo it in our excitement to make the most of this short season. One thing I can never stress is GET ENOUGH WATER! Drink plenty, with a goal of getting 1oz. for every 2lbs of body weight every day and add at least another 16oz if it’s warm enough to make you perspire. It sounds like a lot, but there is plenty of evidence to support this. That old 8 glasses / day is just that… old. Also if you feel you are really thirsty and have been sweating a lot and suspect you are dehydrated, drink warm, not cold water. To efficiently absorb the water your body must warm the water to body temperature. Cold is refreshing but warm rehydrates faster. Stay away from sport drinks unless you are sweating (beading or dripping) or having been sweating for awhile. Most are very high in sodium and sugar and you likely don’t need the amounts they contain.

Try to eat more summer foods, such as cherries, pine apple, celery, water melon, cucumbers, artichokes, watercress to improve urination and help body with water retention. Hot weather increases sweating and reduces urination which might also lead to water retention and sometimes to a puffy face or feet and legs.

Along with heat, summer often brings bumps, bruises and sprains from all of the play. If hurt, ice the injury as soon as possible, as its effects diminish after 48hrs. Elevate and move the ice pack around “ice massage”. Ice for no more than 15-20min. and give a 45min. break to warm up. You can ice as frequently as you wish, so long as the area is warm to touch and has normal sensation before repeating.  Frost bite in summer? Yes. Do not allow ice to sit against the skin without a layer of protection. Either move the ice, “ice massage” or use a thin towel between the ice and skin.

Summer is also a great time to kick your exercise up a notch or two with a goal of keeping it there into the fall. In summer we are generally more active with summer fun like swimming, camping, canoeing etc. and often stop our fitness classes. I encourage you to keep up your yoga, dance, or other fitness classes. You’ll be impressed with your progress come fall.

Stay well, stay strong… you deserve it.

©Darren Renaud  Natural Health Practitioner

 The liver is one of the most important overall organs for wellness, and unfortunately it’s also one of our most abused ones. Your liver is responsible for cleansing the blood, moderating sugar and hormones. It is often at the root of women’s health issues.

We assault our liver with a fatty sugar laden diet that makes it sluggish and impedes its function.  A major component of our modern diets that’s overworking our liver seems to be added to almost every product, High Fructose Corn Syrup or HFCS. Your body runs on glucose, not fructose. Fructose is not bad; it’s the MASSIVE amounts we now get that are. Your body metabolized fructose in a much different way than glucose with the entire burden falling on the liver. So what can we do? Read the labels, and avoid HCFS sweetened products as much as possible. Almost 100% of regular soda pop is HCFS sweetened.

The liver is no exception when it comes to being affected by stress. From Acupressure we have a couple of useful points. Liver-14 (LV14), which is located below the breast approximately where the bra wire rests, closer to the center (sternum) and in a small indent between the ribs. Press in on these points and if they are tender, your liver could likely use a boost. Hold or gently massage these points till the pain subsides (1-5min). This point helps to regulate and balance the liver. If you are having menstrual difficulties, this is a great point to use frequently.

The next point is Liver-3 (LV3), which is on the foot between the first and second toe and about two finger widths back from the web. This is a powerful point for many health issues and especially for women. This is also a great point to help relieve headaches that reside behind the eyes. Hold or massage like the previous point. Using these points daily will strengthen the livers response and bring on quicker results to other efforts to help the liver.

From the herbal world, you can look to Milk Thistle to improve liver function. Health Canada recognizes it for its benefits and recommends 140-600 mg/day but check with your physician before taking it to see if it’s appropriate for you and what dosage to take.

Eat plenty of green veggies. Bitter vegetables like asparagus, swiss chard and spinach can have a cleansing effect on the liver.

Stay well, stay strong… you deserve it.

If you are interested in these approaches, email info@ohanawellness.ca or visit our website at www.ohanawellness.ca.

©Darren Renaud  Natural Health Practitioner

Often neglected, but never ignored, our feet will let us know if we are not caring for them.

Whether for fashion of fun, we sometimes choose the wrong footwear and end up with sore and aching feet. It may come as a surprise that feet are more than our cheapest transportation. They are the windows to our wellness. The healing art of reflexology has been practiced for thousands of years and is even depicted on the walls of Egyptian tombs. Our feet have over 8000 active nerve ends and many of the body’s energy meridians begin, end or travel around the foot.

The feet are also part of our built in heat management system. Are you too hot? Try sleeping with one foot outside of the covers or place bare feet on cool cement floor, rock or dangle them in the lake. For many, this might not be news but if it is, give it a try.

In Reflexology, the entire body is reflected in the feet with “reflex” areas that respond to unbalance in the part of the body they represent. Consequently, working or stimulating that part of the foot can have a reflex effect in the body part. A trained Reflexologist can help many conditions but you can do basic work yourself or with a friend.

Even without focusing on reflexology, a good foot massage is a wonderful gift. Some easy home tools for self-massage are rolling a golf ball under the foot, pausing and letting it work out tender muscle areas in the arches and a 500ml frozen bottle of water will help cool and sooth tired feet.

The feet are also a potential gateway to a good night sleep. In Ayurveda, the Indian holistic health system, rubbing you feet with sesame oil before bed aids sleep and helps to calm restless legs.

A foot bath in strong black tea helps calm strong foot odor. Making a paste of garlic powder and apple cider vinegar will help soften calluses and clear fungus. For foot odors try to avoid synthetic material in socks.

Take time to try these tips, and I’m sure you’ll see results.

By Darren Renaud

April is awareness month for two interrelated conditions, stress and irritable bowel syndrome or IBS.

Research has proven that both conditions are affected or helped by relieving one or the other.  For many people high or prolonged stress levels often causes symptom of IBS and conversely an IBS flare-up will increase stress levels.

Characteristic symptoms of IBS include any of the following:
·intermittent alternation of constipation and diarrhea which is frequently related to mood changes
·cramping pain in the lower abdomen which may be focused in the left or right  side
·location of pain may vary from site to site and attacks tend to be episodic and may be severe (spastic).
·hypersecretion of colonic mucus (mucus in the stools).
·more frequent bowel movements accompanied by pain.
·sometimes relief of pain with bowel movements.
·pain worse for eating.
·flatulence and distention and nausea
·stools are often small and round and may have the appearance of rabbit droppings or be thin or ribbon like or cigar-shaped.
·varying degrees of anxiety, depression, hostile feelings, fatigue and sleep disturbances which may also worsen the condition.

If you suspect you suffer from IBS, then a diagnosis by an MD is essential. The diagnosis is difficult as it is done by testing for and eliminating other serious conditions as possibilities. This is why these symptoms should not be ignored.

The good news is there are many natural an safe ways to help with IBS. One of the primary focuses is to reduce stress. It is a primary aggravator of IBS and is suspected as a major contributing cause. Two main lifestyle changes proven to help are:
·Diet regimen: high fiber diet, rich in cooked vegetables; avoidance of aggravating foods and any food sensitivities.
·Stress reduction techniques such as meditation, counseling, or yoga.

There are specific yoga poses and also full sequences of postures for relieving and preventing IBS symptoms as well as other digestive problems. Poses can be practiced individually as needed or you can follow the full sequences on a daily basis to maintain digestive stability. Besides the physical aspect of doing specific yoga poses to help IBS, the relaxation and anxiety relief one gets from yoga will not only add to the benefit, but accelerate recovery and resistance to future flare-ups.

Stay well, stay strong… you deserve it.

Getting restful sleep is one of the best ways for increasing wellness, but often there are factors like time changes, shift work, travel or a restless baby that interfere.  The good news is there is a lot you can do to minimize the disruptions.

Don’t go into the light! Literally. Keep the room as dark as possible. Our body responds to light all over it’s surface not just the eyes. Too much light or even turning on a bright light to go to the bathroom raises cortisol levels (a stress hormone). Your body must metabolize this in order to get back to a restful state. This means covering you clock radio too. The clock is another disrupter. When you glance at the clock, you have to focus on the numbers and then you brain has to translate the numbers into a time and make a judgment on what it just saw. This brings you far out of the restful state and it often takes a long time for the brain to calm down to full sleep.

Do not watch TV in the bedroom or before bed. The rapid images are a stimulator for the brain, and can trigger dream patterns that may disturb sleep, not to mention it’s a fairly bright light. Better yet remove the TV from the room altogether. There are studies underway that are showing a possible effect of strong electromagnetic fields on sleep. TVs and electric blankets seem to be the biggest influences.

If you travel across time zones, one of the key elements to getting back into rhythm is to take a day and get out in the local daylight as much as possible and then at dusk avoid as much artificial light as possible and sleep. You body will reset much quicker.

For extra help in relaxing, some gentle yoga, meditation or any activity that truly relaxes can help you prepare for sleep. You can also try herbal teas like chamomile or a protean rich snack in the late evening to carry you through the night. Limit caffeine past 3:00 pm, as it takes the body approximately six hours to metabolize half of the caffeine ingested, it’s “half life”.

One last tip from the science of Ayurveda, the Indian holistic health system, practiced for 1000s of years in India and now right alongside modern medicine in India. To help calm restless sleep for young or old try rubbing the feet from ankle down with sesame oil before bed. Put on some socks to protect the bed sheets. It’s natural, safe and worth a try. Feedback from many moms is that this often works great for the little ones.

Enjoy life, stay well, stay strong… you deserve it.                       

For more info,   e-mail: info@OhanaWellness.ca or visit our website www.OhanaWellness.ca.
©Darren Renaud  Natural Health Practitioner

Have a heart. Take heart… It’s no coincidence why we have so many sayings relating to the heart. In love or life it is one of the most important considerations and its health is essential. For women there are some key heart health tips that you can pay special attention to.

One of the best ways for women to ensure good cardio vascular health is to eliminate unhealthy fats from your diet, eat whole foods and engage in regular aerobic exercise. You’ve probably heard this before but what you may not realize is that you need some very important fats in your diet. Fats rich in Omega 3 is one of the most important but rather than scouring labels, you can easily add healthy oils by switching to a few good oils in your diet. Olive oil and rice bran oil are great for cooking and coconut or sesame is great for salad dressings. If you bake, you can use grape seed oil as a good all purpose oil. Avoid oils often made from GMO (Genetically Modified Organism) crops such as corn, soy and canola oil.

Another important factor related to heart health and healthy fats for women, is the link between these fats and healthy hormone levels. Many of these essential fats are the primary building blocks for hormones. Diets lacking in these fats show links to increased PMS or menopausal symptoms as well as increases levels of stress related indicators in the blood.

Another important dietary change is to avoid all refined sugar. Diets high in refined sugar are linked to higher levels of cholesterol, triglycerides and higher levels of blood glucose and insulin. All of these can lead to cardiovascular problems.

Most important of all is to get moving. Exercise is the strongest medicine you can take for heart health. “Cardio” exercise (exercise that raises your heart rate) and exercises that help to reduce stress combine to multiply the benefits. A great start is to get out and walk and a good goal is to get to 10,000 steps a day. It sounds like a lot but if you get a pedometer that counts them for you you’ll be surprised how many you do already.

Other clinically proven exercises for heart health are swimming and yoga. Yoga asanas or postures are isometric, which means they rely on holding muscle tension for a short time. This improves circulation and cardiovascular fitness and studies show that regular yoga practice (more than once a week) helps to normalize blood pressure.

It’s never too late to start and the payback adds years and enjoyment to your life.
Stay well, stay strong… you deserve it.

For more information, email info@ohanawellness.ca or visit www.OhanaWellness.ca.
©Darren Renaud – Natural Health Practitioner