Sticking to those New Years goals

Happy first snow day of 2016!! Are you as excited to see the snow as I am? 

Below are little reminders of tips I mentioned over the past year to help you stay motivated, remain on track with your goals and ultimate climb higher on the mountain that is life. 

 

On December 31st many of us set intentions for the New Year. These could be to loose weight, decrease stress, or accomplish something big at work. How quickly do we loose track of these resolutions because life gets in the way? It is important to dream big, but in order to be successful at achieving our goals and avoid defeat, we need accountability and simple steps to take to keep us on track. Here are 7 steps I suggest:

  1. Break goals down: Goals that are too big to achieve all at once can overwhelm us, leading to a higher chance of failure. I find that breaking them down into more achievable goals is key. For example, if your goal is to loose 15lbs by the summer, break it down into 5lb increments and work towards that every 2 months. Or even smaller if needed.
  2. Set positive intentions daily: Expanding from the last point, setting intentions every morning, whether it be eat your greens or thank someone today, provides motivation and focus for the day and ultimately decreases stress and improves mood. Try the 5-minute journal.
  3. 5-minute meditation: Meditation has been proven to the decrease the stress hormone cortisol, decrease blood pressure and improve sleep, among other things. It will ultimately make you more productive and closer to your goals. Try headspace, calm app or simple start by listening to a song you love and try to remain present. 
  4. Drink lemon water: If weight loss or proper digestion is a goal this year, warm water with lemon in the morning will stimulate digestion and improve liver function, prepping your body for the day.
  5. Sleep: Sleep is one thing that tends to suffer, the busier life is. Sleep is when we detox, repair tissues and eliminate toxins. Lack of sleep decreases immune function, increases cortisol and increases anxiety/inflammation. Aim for 7 hours of sleep a night. Try lavender essential oil or turning off electronics an hour before bed. 
  6. Write things down: We are always more accountable when things are written down. I was taught to create to-do lists for everything! It always feels good to cross something off the list, knowing you are closer to your goals. This goes for resolutions, what you want in life, or your daily tasks.
  7. Seek advice: Finally, if you need support or accountability, please reach out. There are a variety of services available to you and people happy to help. I am one of them :)

In health & happiness, 

Dr. Karen

(Photo credit: www.ted.com)

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2016 Real Food Reset with Dr. Karen

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Come join me for the 2016 Real Food Reset!

Feeling like you need a little push to feel your best this year? Join Dr. Karen and your peers for a week long "reset". We will be eliminating the most common inflammatory foods, while focusing on real, whole foods and detoxification to support your body. 

Dates: January 23rd-January 29th

Intro talk: January 21st, 7pm at Symmetry Wellness Centre

Includes: One weeks worth of delicious recipes, a suggested meal plan + 30 minute acupuncture treatment to check in (at a time chosen by you during that week - upon availability). 

Cost: $60

Space is limited so reserve your spot via email (drkarenfrackowiak@gmail.com) or phone (902-444-6555). Please share with your friends.

Get excited about real, colourful, delicious food with me.

In health & happiness,

Dr. Karen

(Photo cred: thefitink.com)

Food Friday: Almond Power Cookies

Warning: This is not a Christmas cookie but still delicious :)

These are a great option if you need something quick in the morning, or something a little sweet in the afternoon. They are grain/gluten-free and egg-free, great for those with food sensitivities or who are on an elimination diet. With only 1 tablespoon of sweetener, you can snack on them guilt free. Just avoid eating the whole batch, like I was tempted to do! This recipe is adapted from Against All Grain. She uses dried cherries and sliced almonds, so feel free to substitutes the fruit and/or nuts with what you like. Even try substituting peanut or cashew butter for the almond butter. Still just as tasty.

Ingredients:

  • 2 tbsp ground chia seeds
  • 1/2 cup unsalted almond butter, unsweetened
  • 1/2 cup ground flaxseed
  • 1/2 cup arrowroot powder
  • 1/2 cup unsweetened applesauce
  • 1 tbsp pure maple syrup
  • 2 tsp ground cinnamon
  • 1 tsp lemon juice
  • 3/4 ground nutmeg
  • 1/2 tsp ground ginger
  • 1/4 tsp sea salt
  • 1/2 tsp baking soda
  • 1/2 cup raisins (or unsulfured and unsweetened dried cherries, chopped)
  • 1/4 cup dark chocolate pieces (80% cacao)
  • 1/2 cup chopped walnuts (or sliced almond for on top) 

Recipe:

  1. Preheat the oven to 350F and line two baking sheets with parchment paper.
  2. Whisk together 1/2 cup hot water and the ground chia seeds and let sit at room temperature while you prepare the remaining ingredients.
  3. Meanwhile, in a bowl, combine the almond butter, flaxseed, arrowroot, applesauce, maple syrup, cinnamon, lemon juice, nutmeg, ginger and sea salt. Mix to combine fully. (Option to use a stand mixer.)
  4. Add the thickened chia mixture to the bowl with the baking soda and beat again until fully combined. Stir in the walnuts, raisins and chocolate pieces.
  5. Using a cookie scoop or a large spoon, drop dough onto the lined baking sheets. Wet fingers slightly with warm water and gently press the mounds down to flatten slightly. (Optional: Sprinkle the tops of the cookies with sliced almonds.)
  6. Bake for 15 minutes, until golden brown around the edges. Cool on a wire rack completely before serving.

Enjoy and happy holidays!

In health & happiness, 

Dr. Karen

 

A Healthy Holiday How To

The holidays are creeping closer and closer and that can be both exciting and stressful at the same time. Christmas is one of my favourite times of the year and something I get very excited for. Among other things, I love the cozy sweaters, the hot apple cider, the decorations and getting to spend time with my wonderful family. For me that excitement masked itself as stress when I was younger and you could find me sick on the couch many years in a row...Typical Karen!

December is not a typical month for most of us with a different routine, stressing about the perfect gift, travelling and/or overindulging in cookies or festive drinks. All these things create a similar reaction in our body. Cytokines are released, which stimulate cortisol, our stress hormone from our adrenal glands, and other immune cells to ward off inflammation and infection. Then when cortisol crashes (for me that was Christmas morning!), our immune system shuts down, giving way to potential colds and flus. Don't get caught in this trap by including some of the suggestions below into this holiday month to stabilize your stress response. 

  1. Hydrate: The low humidity and dry air inside makes us more prone to dehydration. We also tend to be running around and forgetting to drink. Keep those mucus membranes moist by drinking 8 ounces of water every 1-2 hours. I suggest keeping a water bottle in your car at all times. Try adding lemon juice and sea salt to nourish those adrenals.
  2. Massage: Studies have shown that a massage lowers your stress hormone while boosting white blood cells, helping to fight off any germs that come your way. There are great RMTs at my clinic in Dartmouth. Treat yourself this month :)
  3. Sleep: Adequate sleep also stabilizes cortisol, improves your immune system and decreases inflammation. Aim for around 7-8 hours a night. Tired when your kids go to bed? Maybe your body is telling you something. 
  4. Laugh: Laughter has been shown to boost your immune system for a least 24 hours. Have a funny uncle coming for christmas, perfect! Enjoy quality time with people you love. They are likely to make you smile. 
  5. Exercise: With the colder months and our busy schedules, I understand this is something that we tend to leave out. Less vigorous exercise like walking, helps to moderate stress. Walking can be very nourishing and gets you outside. Why not plan a big walk with the family christmas or boxing day? A good opportunity to wear those new gloves. 
  6. Indulge smart: Yes, Quality Street chocolate and egg nog only come out once a year, but that doesn't mean you have to go overboard. Simple carbohydrates, like sugar, flood your blood stream quickly suppressing white blood cells. So think smart, and leave that second cookie or piece of peppermint bark for your sibling. (Now I'm getting hungry...)
  7. Gut health: Your gut associated lymphatic tissue, or GALT, is a large part of your immune system that resides in your gut. Eating smart by taking time for meals, not overeating, prepping your digestion with lemon water or taking a probiotic are all great ideas to support your immune system. Hosting a potluck? Try making suggestions on what guests can bring to ensure a balanced and health meal. 

All in all, enjoy time with family and friends, be safe, and I'll see you in 2016!!

In health & happiness,

Dr. Karen

(Photo credit: http://weekendroady.com/2012/12/21/the-real-whoville/)