“Self- Regulation is how we manage stress.” – Dr. Stuart Shanker
Photo by Karolina Grabowska
Whether it’s been adjusting to life changes due to the COVID-19 pandemic, such as lining up for 30 minutes to get into Costco, dealing with the illness of a loved one, or simply finding the motivation to get up in the morning, stress is something we all encounter on a daily basis, regardless of our age. Even babies experience all sorts of stress, beginning in their mother’s womb and even more so when they are born into the world.
Dr. Stuart Shanker, Founder and Visionary of The MEHRIT Centre defines stress as: anything that requires our internal system to burn energy in order to maintain some sort of internal balance. What he means by internal system is our autonomic nervous system (ANS). Stress has a physiological affect on our bodies, can be both positive and negative and vary from person to person (See: Stress & Stressors). When we talk about stress, we must also talk about how we manage it. This is called: self-regulation.
Self-Regulation
Dr. Stuart Shanker defines self-regulation simply as: how we manage stress. This is where our autonomic nervous system comes into play. Our autonomic nervous system is responsible for regulating many of the functions, organs and muscles in our body. Some of the functions it is responsible for regulating include our:
Heart and breathing rate 💓
Blood flow 🩸
Body temperature 🌡
Digestion 🍴
The autonomic nervous system is is made up of two parts: the Sympathetic Nervous System (SNS) (i.e., accelerator) and the Parasympathetic Nervous System (PNS) (i.e., brakes).
The Sympathetic Nervous System (SNS)
Is responsible for the energy used from stress
Is connected to our fight-or-flight stress response systems
Helps to keep us safe from threat/danger
Is responsible for our quick action and is fueled by adrenaline
Is what gets you up in the morning when your alarm goes off
Physiological responses (particularly when in danger) include:
Pupils: dilates, to take in more light
Heart rate: accelerates, pumping more blood throughout the body
Digestive system: decreases activity
Liver: stimulates glucose production + release (for immediate energy)
Adrenal glands: stimulates adrenaline + cortisol production (the hormones that provide the muscles with oxygen and energy to react to danger)
Scenario #1
Imagine your smoke detector goes off while you’re sleeping. Your SNS activates, your heart rate increases and adrenaline fuels your body for action so quickly you don’t even realize it’s happening.
The Parasympathetic Nervous System (PNS)
Is responsible for rest, digest and recovery (from the energy used from stress)
Liver: stimulates bile release (a fluid that helps with digestion)
Scenario #1 (con’t)
You realize your alarm detector malfunctioned. Your PNS activates, calming you down and restoring your body back in balance. When both of the SNS and PNS are in balance, you are in what’s called homeostasis. It’s important that the SNS doesn’t remain activated for prolonged periods (i.e., remaining in excessive states of stress). This can cause an over production of cortisol (a long-term stress response hormone) that can impact brain function and overall health. Alternatively, you don’t want to become and remain lethargic and withdrawn (i.e., remaining in a constant parasympathetic state, such as not wanting to get out of bed in the morning). Stress in healthy doses and degrees is a natural part of our healthy development, growth and resiliency, and as human beings, our ability to manage it effectively is what allows us to thrive.
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Taylor being awarded gold at the 2019 Pan Jiu-Jitsu IBJJF Championship.
Taylor Findlay is no stranger to the top of tri-level podiums, having earned herself gold at many competitions for her commitment and success in both jiu-jitsu and weightlifting. As with many professional athletes, her dedication to the sport has not come without its fair share of aches and injuries. In this entry, Taylor shares her experience with body healing modalities such as acupuncture, cupping, electrotherapy, and various types of massages, which have, when used in combinations, have helped her to achieve and notice considerable improvements to her body and overall healing process. Acupuncture has been shown to have many healing benefits such as for pain, gut issues and even supporting cancer treatments.
Thank you, Taylor, for sharing your personal experience!
Acupuncture
I’ve had 2 types of acupuncture. One was for injury and the other was for detoxing/pressure points.
Taylor receiving acupuncture treatment while training in Brazil.
I’ve had acupuncture where a sports doctor puts needles in the injured area which I’ve had done for my lower back. In these treatments, I was told I needed a few visits. With my lower back, I had 3 treatments where the therapist placed around 15 or more needles in my lower back/hip area and left them in for about 5 minutes. Then she’d come back to twist them and put them a bit deeper and let them sit. She said when she first put a few of them in, the muscles were tight and that the needles would help release the tension in those areas so she could deepen them to hit the deeper muscles. I found this method didn’t do much for me so I stopped going after 3 treatments.
Acupuncture with Deep Tissue Massage
When I had acupuncture done in my shoulder blade area, it consisted of a combination of treatments. The sports masseuse used acupuncture and a deep tissue massage together. He said the acupuncture could help release tense spots and he could further massage to relax and “reset” the muscles. This treatment I found way more helpful in releasing the tightness and pain experienced with this injury. After the first treatment I felt major differences. He gave me some rehab exercises as homework, and I returned the following week. My injury was way better, but I still went back to make sure I kept it that way.
Electroacupuncture
I also had acupuncture with my chiropractor who believes acupuncture is the baseline to treating any injury. He uses acupuncture in different ways. The first way is where he puts the needles in the injured areas and clips on an electrode which sends currents to the needle. This helps to get to the deeper muscles and gives them a pulsing treatment to help release them. The next way he does acupuncture is by placing a needle in the area as a machine gives concentrated vibration to the needle. When he puts the machine onto the needle, it makes the muscle flex until he takes the machine off the needle. Then he places the needle in other areas around it and repeats. He used these methods in conjunction with a deep tissue massage, Graston Technique, PNF stretching, and a massage gun. I found his treatments to be extremely helpful and consisted of the right combination of different methods. The main injury I saw him for was my ACL which I found made huge improvements. He also explained that using needles would help get the flow of fluid build up in the knee to be able to release. This made a noticeable difference. Then he used the needles to help release tight muscles that support the knee since they were compensating to keep stability in my knee (since my ACL wasn’t fully functioning). This was the best treatment of acupuncture that I have ever received.
Acupuncture for Detoxing/Pressure Points
The time I had acupuncture for detoxing was an unreal experience. I saw an osteopath who used acupuncture to release the pressure points that he said would release the toxins that were stuck in certain areas of the body. He did an assessment to see which areas seemed blocked up and placed the needles in their pressure points to release the blockage. I had smaller needles in my hand, wrist, ankle and in areas I thought were so random to detox such as my liver, kidneys, etc. When he put the needles in, maybe a minute after I felt the detox process. I started really sweating out that my clothes were all wet from the sweat. For me at that time it took A LOT for me to start sweating. I started feeling cold (it was summer so it was warm and I was wearing a t-shirt and shorts), and started to get tunnel vision and was seeing stars. I was freaking out a bit because I felt like I was going to pass out… I had never done a detox kinda treatment like that before. For the fact that I also hated needles, this all had me in a bit of a panic. I told him I didn’t feel well and what I was feeling. He said I looked a bit pale but that was good because the treatment was working. Afterwards, he took the needles out and gave me juice to drink while I sat there to make sure all was good. After leaving, I felt lighter and less bloated and dense.
Overall, I love acupuncture and find that the way my chiropractor used it on me was most effective. Using acupuncture with other methods is what was key to making progress with my injuries. Just having the needles be inserted into the area and left alone didn’t make any real difference for me.
Cupping
With cupping, I’ve had it done with different methods of other treatments. It was always used with other modalities. Overall, I think that cupping on its own would not be an effective treatment for me. They say that it helps bring the blood to the surface and pulls out toxins, so in really bad areas cupping leaves a bruised looking mark. For me, I’ve never had the deep red marks after treatments. In response to that I was told that those areas treated weren’t that bad in terms of it having toxins.
Cupping with Thai Massage
Taylor receiving cupping treatment.
I’ve had cupping done with a Thai massage. I find a Thai massage to be very helpful if I feel overall tightness and my body feels wrecked. So on top of how I normally feel after a treatment, I didn’t feel any different with cupping. I only tried it once and my Thai masseuse didn’t continue to use it afterwards for me since we discussed that there was no real difference.
Cupping with Deep Tissue Massage
I’ve had cupping with a deep tissue massage which again showed me no real difference aside from the deep tissue release with that same treatment. During these treatments, he would use cupping and explained that it pulls the fascia off the muscle to help let it untangle and “breathe”. He has also done cupping where massage oil is placed on the area he wants to treat, then he slides the cup along the area to help pull the fascia apart. He used this on my TFL/IT band area since that’s more so a long tendon attached to the muscle and it would always get very tight. I felt this had more of an impact for me since I felt a bit sore afterwards, like it really did target that area.
Cupping with Acupuncture
I’ve also had cupping done with acupuncture that had stimulants on the needle. This was with my chiropractor who believes acupuncture is the foundation and key to an effective treatment. He would do his acupuncture treatment first, massage a bit to release tense areas, then use cupping to further help with the tighter areas. Again, I found each of these treatments very helpful for the injuries or overall tightness I was going in for. The cupping in junction with other modalities of treatment is what made the session effective. If I were to just have cupping on its own, I don’t believe it would give me great results in resolving my issue.
Electrotherapy
When I’d see my sports therapist, he’d use gel pads to send electrical currents to the area. Depending on the injury, he had different types and sizes of pads that he would apply to the area and program the pattern sequence of the currents to treat the area. He would also adjust the strength of the currents and intensify the level as the treatment went on. When the muscles are tight and locked up, they are more sensitive and can’t handle a high current. But as they start to release, I was able to handle a higher current. After this was done, he used a machine that lasers any inflammation to help reduce it. After this, he would do an ice massage to the area and then put a cooling cream on to help keep the muscle relax so that the healing could continue. I found his treatments to be helpful.
I feel that I know my body very well. So when I’m injured, it depends what the injury is that determines who I will go see to get treatment. If my body just overall feels wrecked from a hard training, I will go see my Thai masseuse. That type of massage is what helps to relax and loosen the tightness. If I am injured like when I did my ACL, my chiropractor who uses different methods is what helps me best. If my muscle is kind of spazzing, then I go to my sports therapist to help on that. I’ve noticed and realized that what’s best for me is a combination of methods that really help and have shown me major improvements.
Taylor achieving blue belt for her hard work, knowledge and skill in jiu-jitsu.
Congratulations on all your achievements, Taylor!
Have you had an experience with acupuncture or any other forms of healing modalities?
Share in the comments below!
WEBSITE DISCLAIMER
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Here are 5 simple things you can start today to boost your immune system!
Reduce Stress
Stress and our immune system do not get along. When we are under stress, our immune system is weakened, making us more vulnerable and likely of getting sick. For example, it is common to get sick around the time of travel. Whether it’s the stress of preparing or the climate change, our immune system might take a hit. Reduce stress by finding time to take care of yourself, such as any of the following ways below.
Photo by Pexels
Socialize (while practicing social distancing)
Humans are social beings. Plus, strong emotions such as fear and loneliness are stressful, especially during these times. As mentioned above, stress weakens the immune system. So, find joy in talking and connecting with your loved ones – your family, friends and even pets! Check in on colleagues and see how they’re doing.
Sleep
Sleep is the time when our body repairs itself. We spend so many hours of the day awake and moving about that we need to give our brain and body the time it requires for rest. Not clocking in enough hours leaves us at a greater risk of getting sick because our vital organs are not recovering. According to the Chinese Body Clock, there are certain hours of the day that our vital organs are at peak functionality. For example, our liver cleanses and recovers between 1 a.m. and 3 a.m. However, this can vary by person.
Exercise
When we exercise, we release a “feel good” chemical in the brain called endorphins. Endorphins boost our mood and in return reduces stress. In addition, it increases alertness, focus and concentration. Working out or going for a short walk is all it takes!
Eat Healthy
Our body responds to everything we eat. When we eat well, we feel good, and when we don’t, we tend to feel sluggish and tired. It’s important to ensure you’re getting the vitamins, nutrients and even antioxidants that help to build and sustain a well-functioning immune system. Consuming foods high in Vitamin A, Bs, C, E & Zinc such as fruits, vegetables, eggs and seeds contribute to strengthening the immune system.
WEBSITE DISCLAIMER
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Mindfulness and meditation go hand in hand. Here’s how!
Mindfulness is an awareness and attention to the present moment. It can be practiced formally, such as through a meditation practice or informally, throughout everyday life. Meditation is the formal practice of pausing and turning awareness and attention to a target, usually the breath. Meditation is a formal mindfulness practice because it requires awareness and attention to the present moment.
How can mindfulness be practiced informally throughout the day?
Mindfulness can be practiced informally throughout the day by focussing awareness and attention to experiences as they happen in each moment. This can include attending to the things we register through our 5 senses. For example, you can practice mindfulness while eating, by attending to the colour, smell, texture, sound and taste of foods. You can even draw awareness to simple daily tasks such as washing the dishes, driving and brushing your teeth.
How can mindfulness be practiced formally through meditation?
Photo by Andrea Piacquadio
While meditation might preferably be done in a quiet space, it can in fact be practiced anywhere. Once in a comfortable seat, you can begin by bringing a focussed attention to a target, which is usually the breath because it helps to anchor you to the present. As you focus your attention to your breath, you may begin to notice your attention shift to thoughts and emotions. That’s OK. Without judgement, allow them to naturally come and go. Judgement takes you out of the present moment of mindfulness so allow them to pass. With regular and consistent practice, meditation improves overall mindfulness.
What are the benefits of mindfulness?
Some of the researched benefits of mindfulness include1:
Decreased stress, anxiety and reactivity
Greater cognitive flexibility
Increased immune functioning
Improved attention and sensory processing
Increased ability to manage emotions and distractions
Greater well-being and compassion towards self and others
What is happening in the brain during mindfulness practices?
There are two areas of the brain important in mindfulness practices. There is the amygdala which is responsible for our emotions such as happiness, sadness, fear and anxiety. Emotions are likely to come up during mindfulness practices. When they do, allow them to naturally come and go as you return your attention back to your target, the breath, or in the example above, food. Overtime, the amygdala may become less activated as you steady your mind, awareness and attention. The prefrontal cortex is responsible for our focus, attention and decision making. Since mindfulness is awareness and attention to the present moment, this part of the brain is most activated and sharpened.
So, what does this all mean?
Through practicing mindfulness regularly and consistently, both formally and informally, you begin to attend to each of the moments of your life as you experience them. You will learn to see your thoughts and emotions simply for what they are and from a gentle and non-judgmental place. You will start to slow down and attend to an awareness of yourself and others, allowing for greater compassion to build. Through mindfulness, you focus only on what you have control over which is the present moment. Allowing for stress and anxiety to reduce, leading to greater overall health and well-being. Ready to get started? 😊
“The real meditation practice is how we live our lives from moment to moment to moment.” – Jon Kabat-Zinn
References
1Davis, D. M. & Hayes, J. A. (2011). What are the Benefits of Mindfulness? A Practice Review of Psychotherapy-Related Research. American Psychology Association. 48, 198-208. doi: 10.1037/a0022062
WEBSITE DISCLAIMER
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Kids have stress too!? Yes! Just like us, kids do have stress.
Here are simple ways to understand and help your kids cope with and manage stress.
Stress in the Womb Even in utero, a fetus can experience the stress of its mother. Whether that be emotional, physical or physiological, the fetus can feel and be impacted by what the mother is experiencing. Especially when her stress levels are high and/or she has poor health.
The Stress Response System Regardless of age, the stress response system, formally known as our Autonomic Nervous System (ANS) operates in the exact same way. What I mean by that is, children can experience the same physiological fight, flight or freeze reaction in a threat-like situation. Stress is caused by an adrenaline surge and elevated cortisol levels to create a quick action response. Alternatively, acetylcholine and serotonin are released to slow things down for recovery.
Feelings of Distress Babies cry to express when they are stressed/in distress such as when they’re tired, hungry, need to be changed or comforted. Babies are not born with coping strategies to deal with stress; therefore, they can solely rely on the love and care from the adults in their life. Matter of fact, coping strategies to deal with stress can continue to develop well into adulthood.
Photo by Alexander Dummer
Types of Stressors Children can experience a range of stressors such as biological – feeling hungry, tired, having allergies, emotional – feeling lonely, guilty, embarrassed, cognitive – feeling confused, overstimulated, learning new things, just to list a few. You’d be surprised some of the things that can be considered stressful for a child. The stress that humans experience can also range from positive stress – a normal and healthy part development, tolerable stress – more severe stressors with a limited duration, or toxic stress – adversity with a frequent and/or prolonged duration. Supportive relationships are what help to buffer and reverse the effects of stress. (See: Stress & Stressors)
Stress Behaviours The manifestation of stress can be interpreted as challenging behaviours such as the following: temper tantrums, a change in eating (undereating or overeating) and/or sleep habits, physical aggression (biting, hitting, kicking), complaining of physical symptoms such as a tummy ache, headache, frequent illnesses due to a low immune system, just to list a few.
Understanding the science behind stress can be quite complex.
In fact, not all stress is bad for us. It’s a normal key part of development and daily life. Stress is what gets us up in the morning, pushes us to do our best and helps us to Keep Going.
The most important thing to consider when understanding stress would first be to realize that you too experience stress. This will help you to think about how your child may be experiencing and displaying in an age-appropriate way that they’re stressed, and how best you can support them through all the ups and downs that life will inevitably bring their way. Such as the first day of school, trying out for a sports club or going for a job interview.
HERE ARE A FEW WAYS YOU CAN HELP YOUR CHILD COPE WITH AND MANAGE STRESS:
Photo by cottonbro
Ensure they are eating healthy and balanced meals and are getting enough sleep
Develop their emotional literacy by helping them to recognize, acknowledge, identify, express and talk about their feelings
Engage them in relaxation strategies such as deep breathing, mindfulness/meditation or yoga, as well as in physical activities. These create endorphins in the brain which help to reduce stress
Try to create stress-free environments such as device-free dinners/family time and limiting screen time
Read age-appropriate books with characters who overcome challenging situations
Kids like predictability. Maintain consistency in their daily routines and explain to them in advance when changes may be happening
Explain to them that stress is normal part of life and growing up and set positive examples of how you deal with it
WEBSITE DISCLAIMER
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Contemplating SMOOV Superfood Blends Healthy Kids Bundle? Well look no further – here’s everything you need to know about why they’ve selected these blends for this bundle and the health benefits for kids behind their ingredients!
Let’s face it – just like us, kids have a sweet tooth, too! I’ll admit I have one.
Made with 6 powerful superfoods that are loaded with nutrients, the Euphoric Blend is a feel–good way to satisfy those cravings and boost your little one’s mood, the healthy way!
SMOOV euphoric blend
This blend contains the following Certified Organic ingredients:
Cacao – a natural mood elevator and a healthy way to satisfy sweet cravings. Loaded with antioxidants, calcium, iron and magnesium. Carob – tastes similar to cacao, but much sweeter. Is rich in calcium, fiber and antioxidants that help protect your body from the toxic effects of free radicals (which can include smoke, pesticides and pollution that can damage parts of cells in the body). Mesquite – a natural energizer and helps in the restoration of the intestinal flora. Is high in protein, magnesium, iron, zinc, potassium and soluble fiber. Maca – a powerful adaptogen (which helps the body adapt to stress) that can improve energy levels, stamina, emotional health and focus. Lucuma – a natural, low–glycemic sweetener that also helps regulate blood sugar levels, containing vitamin B3, beta–carotene, calcium, iron and zinc. Coconut – contains healthy saturated fats, lots of fiber, and promotes healthy blood sugar levels.
Did you know? Kids have stress too, and their little bodies are learning each day how to manage it, thanks to the love and support of the people in their life – like you!
Made with 8 powerful superfoods loaded with antioxidants, the Berry Exotic Blend helps to fight against stress to the body from free radicals, from the inside out.
SMOOV berry exotic blend
This blend contains the following Certified Organic ingredients:
Acai Berry – loaded with antioxidants which help neutralize the damaging effects of free radicals throughout the body. Maqui Berry – loaded with antioxidants that can help protect the body from the toxic effects of free radicals. Camu Camu Berry – rich in vitamin C among other nutrients. Serves as a powerful antioxidant in your body and improves the health of your skin and immune system. Goji Berry – helps to maintain good immune function, boost energy and improve mood. A great source of vitamins A, C, fiber, iron, zinc and contain all the essential amino acids. Black Goji Berry – exceptionally high in antioxidants. Helps to boost the immune system and improve circulation. Blackberry – beneficial for skin healing and improving brain function. Is high in fiber and packed with vitamins and minerals such as C, K and manganese. Blueberry – a great source of fiber, vitamins C and K, manganese and antioxidants– known to boost heart health, repair and maintain skin, and improve brain function. Lucuma– a natural, low–glycemic sweetener that also helps regulate blood sugar levels, containing vitamin B3, beta–carotene, calcium, iron and zinc.
What better way to healthily and heartily satisfy that little one’s sweet tooth than chocolate and berries!
This article was written for SMOOV Superfood Blends.
Are you looking for an easy way to get your greens in, boost your immunity, energy or mood? SMOOV Superfood Blends is a Canadian-based company that carries a variety of healthy, organic and all-natural superfood blends powder. Visit SMOOV today!
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Contemplating SMOOV Superfood Blends Immunity Bundle? Well look no further – here’s everything you need to know about why they’ve selected these blends for this bundle and the health benefits for kids behind their ingredients!
Then grab hold of the Green Blend in this bundle. Made with 9 powerful superfoods, this blend is packed with ALL your essential nutrients and is the easiest and most delicious way to get those greens in and help your kids stay clear of toxins building up in their body and slowing them down!
This blend contains the following certified organic ingredients:
Alfalfa Grass – supports blood, bone, eye and immune system health. Barley Grass – helps to improve blood volume, prevents anemia and fatigue. Oat Grass – known to help regulate blood sugar levels and protect against heart disease. Wheat Grass – contains lots of vitamins, is rich in amino acids (which helps build protein) and aids the body in detoxification. Spirulina – loaded with B vitamins, iron, copper and is a complete protein source. Possibly one of the most nutritious foods on the planet. Chlorella – rich in protein, vitamins B & C, iron, and omega–3 which supports brain, eye and heart health. Moringa – supports eye health, boosts energy, improves immunity, and aids with detoxification. Kale – an absolute powerhouse of vitamin A which supports eye, skin health and fights infections, vitamin C which supports the immune system, gums and teeth, and vitamin K which supports blood and bones. Lucuma – a natural, low–glycemic sweetener that also helps regulate blood sugar levels, containing vitamin B3, beta–carotene, calcium, iron and zinc.
The cold and flu season can be hard on us all, especially the little ones. Boost their immune system, beat those symptoms and add the Golden Blend to some water or juice.
Made with 5 powerful superfoods that are packed with nutrients, this blend is the best way to boost overall health and support the immune system.
SMOOV golden blend
This blend contains the following Certified Organic ingredients:
Camu Camu Berry – rich in vitamin C among other nutrients that benefits the immune system. Goji Berry – helps to maintain good immune function, boost energy and improve mood. Maca – a powerful adaptogen which helps the body adapt to stress. Lucuma – see benefits listed above. Carrot – a great source of vitamins A, B, K and potassium. Most commonly associated with improved vision, they also boost heart health, improve digestion.
This article was written for SMOOV Superfood Blends.
Are you looking for an easy way to get your greens in, boost your immunity, energy or mood? SMOOV Superfood Blends is a Canadian-based company that carries a variety of healthy, organic and all-natural superfood blends powder. Visit SMOOV today!
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
A topic I’ve been enjoying learning about is mindfulness. I recently began reading a book called Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays, MD. I want to share with you what she calls the 9 Kinds of Hunger which are: eye, touch, ear, nose, mouth, stomach, cellular, mind and heart hunger. Referencing this book, I’ve explained what they are below and applied them to SMOOV Superfood Blends.
1. Eye Hunger:The way food is made to look appealing and appetizing such as in food advertisements and photography. Our eyes send signals to the mind and can override signals from the stomach and body that we are full. The colours and shape of food satisfy our eye hunger. Even reading words such as savory, sweet, moist, rich, creamy, chewy or crunchy in a cookbook that is accompanied by a delicious image can elicit eye hunger. Practice mindful eye hunger by looking at food with awareness; connect with your food; use mindful eyes and see the beauty in food.
Satisfying Eye Hunger with SMOOV: Notice the different colour associated with each blend. Notice how this corresponds with the colourful packaging designs. What do your eyes like, notice or make you feel about the colours and unique designs of each of the blends?
2. Touch Hunger: Touch is essential to human thriving, and our lips and tongue are sensitive to the various textures of foods. Did you know that in some cultures that eat with their hands, utensils are considered like attacking the food with weapons? Eating with your hands helps you to slow down and connect to what you are eating. For example, you cannot eat with hands while using your phone, right? Also, allowing babies to feed themselves helps to promote self-regulation of food intake.
Satisfying Touch Hunger with SMOOV: Open a pouch of one of these superfood blends. Scoop a bit of the blend into your hand. What do your fingers notice about the texture and feel of the blend?
3. Ear Hunger:The words used to describe food can lead us to image the way it tastes in our minds. Similar to eye hunger, hearing words such as savory, sweet, moist, rich or creamy can elicit our ear hunger. When eating certain foods such as chips and carrots, we expect to hear noises, compared to eating foods like pudding and cake that we don’t. Even the sound of opening a bag of snacks or the sound of eggs sizzling on a pan can elicit our ear hunger.
Satisfying Ear Hunger withSMOOV: Take in the sound of freshness as you open one of the pouches. Listen to the sound your blender makes as it creates one of your favourite smoothie blends!
4. Nose Hunger: Smells can affect our subconscious mind. This can be due to our olfactory nerves being short outgrowths from the brain or because sense of smell was important to our ancestors for survival, such as smelling whether food was good to eat or had spoiled. Did you know that the taste or flavours we associate with food is entirely due to our sense of smell? Try pinching your nose while eating something. Notice how the taste and flavour returns when you stop pinching your nose.
Satisfying Nose Hunger withSMOOV:Open one of the pouches and notice the unique aroma it has. Do you notice how the green blend kind of smells like matcha? Have you noticed the smell of ginger and cinnamon in the wave blend or the cacao in the euphoric blend? Yum!
5. Mouth Hunger:The taste, flavours and textures of food is what satisfies our mouth hunger. Our mouth hunger can be associated with our genetics – having an acquired taste to certain foods possibly due to our genes, family food habits such as always having spaghetti made with meatballs, cultural traditions that have conditioned and trained the mouth through repeated exposure, and both pleasant or unpleasant experiences with food.
Satisfying Mouth Hunger withSMOOV:Practice mindfulness while consuming one of these blends. Open your awareness to the sensations from the various types of hunger such as eye, nose and mouth hunger. You’ll begin to notice unique differences from each experience!
6. Stomach Hunger: The right amount and types of food is what satisfies stomach hunger. It is our routines that conditions our stomachs to feel hungry. For example, if you eat breakfast every morning, you’ll experience hunger around that time. But if you don’t, your stomach knows not to feel hungry or expect food then. The stomach’s main concern is the amount of food it needs to feel comfortably satisfied. The stomach does not like be feel overfilled and in pain. An empty stomach is what helps it to restore. Anxiety can sometimes be mistaken for stomach hunger, leading us to eat when we may not actually be hungry.
Satisfying Stomach Hunger withSMOOV:The balance of fruits, vegetables and superfoods found in these blends will surely satisfy your stomach hunger!
7. Cellular Hunger: This is a primary skill of mindful eating. It’s a signal, wisdom or instinctive awareness from our body that tell us when to eat and when to stop. Our cellular hunger gets lost as we get older from inner and outer voices that tell us how we should eat such as from our parents, friends, advertisements, diets, movies or mirrors. They lead to confusion, desires, impulses, and aversions in the foods we choose to eat. By turning our awareness inward, we can create a healthy balanced relationship with food. The cells in our bodies alert us to certain nutrients it needs such as water, salt, potassium, iron, zinc, protein, vitamins, minerals, calcium, magnesium or Omega-3. Symptoms such as headaches, dizziness, irritability, light-headedness, or loss of energy can indicate that our bodies are missing essential elements that satisfy our cellular hunger.
Satisfying Cellular Hunger with SMOOV: Each of the Smoov blends consist of loads of nutrients that our bodies need and can benefit from. Calcium, iron and magnesium can be found in the cacao from the euphoric blend. Rich vitamin C from the goji berries and camu camu berries in the golden blend, while protein, vitamins B, C, iron and Omega-3 can be found from the chlorella in the green blend.
8. Mind Hunger: This is influenced by our thoughts from the information or criticism we hear, leading us to look at food as good vs. bad, to eat or not to eat because of this, that and the other. Foods that are considered good for you one year by researchers, scientists and doctors are deemed bad for you the next. Mind hunger is very powerful and requires you to quiet your mind. Here is where you can tap into mindfulness when it comes to the way you interpret and the thoughts you have about what to eat. Each body is different. That’s why the choices we make about what we should or should not eat should be based on our own specific needs. You can learn more about how your brain is connected to your gut here.
Satisfying Mind Hunger withSMOOV: Take a second to quiet your mind. Think about what your body needs overall or throughout your day. Do you need an immunity boost to get you through those cold Canadian winter months? Grab the golden blend. Maybe you could use more energy and focus to get through your day. Look to the fuel blend to give you just that.
9. Heart Hunger: This is the moods and emotions evoked by food associated with pleasant or unpleasant memories and experiences. Food can bring back moments filled with warmth and happiness or times of sadness and loneliness. Heart hunger can often be eating to fill emotional needs. I’m sure you may be familiar with the act of eating an entire tub ice cream after a break-up. However, food could never fill a heartache. Talking and opening up to someone you trust can. We feed our hearts when we take care in preparing food for ourselves as we would our guests.
Satisfying Heart Hunger withSMOOV: My hope is that one or more of these blends evoke positive feelings both within your heart and body as they do for me. Take the time to enjoy and share these blends with the people who matter to you most. Let Smoov be apart of filling and satisfying your heart hunger 😊
Bays, Jan Chozen. Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. Shambhala, 2017.
This article was written for SMOOV Superfood Blends.
Are you’re looking for an easy way to get your greens in, boost your immunity, energy or mood? SMOOV Superfood Blends is a Canadian-based company that carries a variety of healthy, organic and all-natural superfood blends powder. Visit SMOOV today!
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Working with young children, I know just how hard it can sometimes be to get them to simply try and hopefully jump at the thought of eating vegetables at snack and mealtimes. I can only imagine how hard it may be to do this at home. So, if you’re struggling in this area, here is a list of 7 ways you could try to get your kids to eat those veggies:
1. Begin as early as possible: As soon as your little one is ready to begin eating solid foods is a great time to introduce vegetables. Cut them up small, puree them, whatever you need to do. Because we all know just how good vegetables are for us! Plus, there is so much that can be taught to kids about healthy eating at a young age when they are interested in every single thing.
2. Explore with all senses and make it fun:Don’t expect them to love vegetables right away or rush the process. If there’s some hesitation, begin by simply touching, smelling, and tasting (or licking) them. Slowly work their way up to (hopefully) eventually eating them. Talk about the crunch carrots make when you bite into them or the squishiness of tomatoes.
Photo by August de Richelieu
3. Use them in dishes and invite kids into the kitchen:There are so many different meals that can be made with vegetables! Try making a vegetable stir-fry, tomato soup or cauliflower rice. The flavour added from a little salt or pepper can help to mask the taste that some kids just don’t seem to like. Get them to help out with the cooking process, even if it’s with washing the vegetables or sprinkling the seasoning.
4. Keep trying!:It takes time to acquire a liking to something new. Don’t give up after the first try. Introduce the broccoli or cucumber more than once with a variety of meals, such as with rice one day and then pasta on another occasion.
5. Set an example and limits: Kids, especially at a young age like to imitate the actions and behaviours of the adults in their lives. If they see you eating them, there’s a chance they’ll be willing to give them a try. If they see something else more appealing advertised on TV, they’ll probably want that instead. So keep that in mind too!
6. Talk with them:Kids understand everything that goes on around them and learn quickly! Spend time having conversations with them about healthy eating habits and what hungry and satiety feel like. Take pauses at mealtimes for conversations and to slow the process of eating down in order to enjoy the food and the time spent together.
7. Smoothies:We saved the best for last! Smoothies are a great way for kids to get the most fruits and veggies in the shortest amount of time. Not only are smoothies tasty and colourful, they are healthy, fun and super easy to make! Throw in some baby spinach along with blueberries and a banana and voilà! But maybe those fruits and vegetables don’t even last a week in your house before they go bad. Or, maybe you want to top up on your kids already existing vegetable intake. Well, you’ve come to the right place. Add SMOOV Superfood Blends’ Healthy Kids Bundle to your cart and just make sure you have some water or milk at home for when our bundle arrives to you. You can even add their superfood blends to that Spinach Blueberry Banana smoothie. That’s simply all you need to get those veggies in, plus your kids and you will enjoy it! Don’t forget to always make it fun: talk about the loud sound the blender makes!
This article was written for SMOOV Superfood Blends.
Are you’re looking for an easy way to get your greens in, boost your immunity, energy or mood? SMOOV Superfood Blends is a Canadian-based company that carries a variety of healthy, organic and all-natural superfood blends powder. Visit SMOOV today!
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Caught up in our day-to-day, we’ve forgotten how to slow down, be present and what that even feels like.
Mindfulness is simply defined as attending (through awareness) to the here and now, to what you’re doing and why. Today, mindfulness has become a popular topic. So much so that it has led to discussions around Mindful Eating; something I’m sure many believe they don’t have time for.
According to Jan Chozen Bays, MD, author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food, the mind has two distinct functions which is thinking and awareness1. When we are caught up with thinking, awareness (a fundamental part of mindfulness) goes down.
Coming from personal experience, I myself have realized that when I’m not fully present when and with what I’m eating, I tend not to feel truly full. Ultimately, I have lost a sense of connection and true enjoyment of eating, especially when half of the time I’m scoffing down snacks and lunch, 5 days of the week!
Sadly, we’ve become a generation that takes food for granted. Mindful eating allows us to restore that balance and sense of satisfaction in food and eating. Below is a list of 7 ways you can practice mindful eating, as well as with your kids:
1. Eat and serve nutritionally healthy food options When shopping for food, select from a wide and diverse range of healthy food options such as fruits & berries, vegetables, nuts & seeds, whole-grains & legumes and organic options. Serve these wholesome options for kid’s snacks, lunches and dinners.
2. Try different types of foods Learn, explore and try various types, flavours and textures of foods. Did you know, babies begin to learn about foods from before they are born. While in the womb, babies taste what the mother eats, resulting in a preference for certain foods and flavours after they are born. As well, research has suggested that it takes many tries before a child accepts a new food, so be mindful of this.
3. Focus only on eating Slow down, eliminate distractions, enhance your awareness and explore eating with all your senses.
4. Enjoy meals with others, at specific times and places Allocate specific time for family meals, even if it’s 3 times a week. Focus on the present and presence of each other. Limit distractions such as from electronics and enjoy one another’s company. Learn together. Talk about the process that it took for the food to get to your plate. How is a tomato or rice grown?
Photo by Andrea Piacquadio
5. Think and discuss where your food comes from & explore gardening at home Whether in the grocery store or sitting down for dinner, take some time to talk with your kids about the different parts of the world food comes from. You can sometimes find this on the sticker of fruits or on the back of food packaging. Take a shot at growing your own fruits and vegetables and explore with kids the process from beginning (planting the seed) to end (when it reaches the dinner table).
6. Learn to eat based on your body’s signal of hunger and satiety Become familiar with the signs your body gives you when you are hungry and when you are full. Trust in your child’s ability in learning how to tell when they are hungry or full as well. Serve appropriate portions and allow them the opportunity to request for more.
7. Be mindful of the relationship that is established with food Foster your own and your child’s healthy relationship with food by making eating an enjoyable experience from the start. By recognizing and respecting the cues and signs your body gives you will prevent overeating, frustration and builds positive eating habits. Building a child’s healthy relationship with food is fundamental to lifelong development that all begins with You!
1 Bays, Jan Chozen. Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. Shambhala, 2017.
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
the calm educator 