EAT CRUCIFEROUS | LEARN ATTACHMENT | PLAY SCREEN TIME | GROW STRONG | HEAL MISCARRIAGE

WINTER 2022 | REST & REPAIR

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Raw & honest

explorations of
eco-parenting in a
consumption-obsessed
world.
Specialized advice and
simple strategies to help
your family thrive.

Healthier, greener
homes. No judgement.

Healthy Green Homes is

hosted by environmental
engineer and healthy
home consultant
Emma Rohmann.

Learn more at ecoparent.ca/podcasts

Available wherever you listen to podcasts: Made possible with the support of:
Join one of our many local chapters across the U.S.
All are welcome, no matter where you are on your holistic journey.

Holistic Parenting Connection | Local In-Person Groups | National Online Community

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 delicate wash

A Journey Into Being

Knowing and Nurturing
Our Children as Spirit
By
Christine Ramos, RN, CLC

a spa treatment Written by a Maternal-Child Health Registered Nurse and

Lactation Consultant. Author masterfully blends science with
for your baby’s spirituality and addresses questions like:
How do I nurture my child on a more intuitive level?

favourite things Why are some babies more sensitive than others?
How can I connect spiritually to my child during pregnancy?
Was I chosen to be my child’s parent?
How do we reconcile the idea of a just Higher Being when
cruel things can happen to innocent children?

★★★★★
“Absolutely incredible. A must-read for all mommas-to-be. It

EUCALAN.COM changed my life and perspective on the soul’s journey”. —

GoodReads.com Reviewer

Find Christine at www.IntuitiveNurturing.com

 Scan to
stay well!

Keep your WHOLE family healthy

& happy with homeopathy!
Visit www.homeopathycenter.org for FREE
resources about natural ways to help with
Winter colds, flus, sprains, headaches,
stomach aches, anxious feelings and more!

Limited time offer - Join NCH

today and download a FREE
Winter Blues Infographic
Save $10 using code 10ECO2023 if
you become a member by 2/28/2023
 www.ecoparent.ca

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Alexa Torontow, Mariah Wilson

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WINTER 2022 | ISSUE #43

Rest & Repair

WITH FRESH PERSPECTIVE

I spend the majority of my time outdoors—I love the warm weather—

hiking, swimming, eating, gardening, and just relaxing on my lounger.
Oh, wait, this is the winter issue! I spend the majority of my time
indoors, where it’s warm—eating, relaxing . . . eating . . . but that was until
I read two articles in this issue, one called “Winter Sounds Cool” by Jacob
Rodenburg, and the other, “Hibernation” by Rebecca Clapperton Law of
Nature Kids BC. Well, to be honest, when I first saw the title “Hibernation”
I thought yes, that sounds so good! I will eat till I get fat and live off my
reserves until spring (I do love to eat—I feed every two hours). But of
course, people don’t hibernate, right?

The article “Hibernation” teaches kids about how animals go to sleep for
the winter, and how plants do it too, by going dormant. Author Rebecca
Clapperton Law also shows us that people need to slow down and rest
in winter too. We may not literally sleep the winter away, but we should
take the opportunity to rest and repair our minds and bodies. Does this
mean we should lock our doors and cozy up next to the fire all winter?
No, not at all. Getting outside in the fresh cold air is something that can
heal you too (don’t forget to hydrate your skin though—check out our
beauty round-up on page 26) as you look inwards and reflect while on
a winter walk.

In Jacob Rodenburg’s article, “Winter Sounds Cool”, he shows us how

to make winter fun—and not just for kids—by listening to sounds in the
snow as we walk, or listening for sounds in the ice and the branches of
trees. Oh! And he tells a cool story about how his friend can call birds,
and they actually come! If these stories don’t get you out this winter, I
don’t know what will—maybe the promise of hot chocolate? Yep, that
would do it for me.

This issue is full of other great articles and advice too, ranging from an
emotional story about miscarriage, attachment parenting for older kids,
guidelines for screen time, and the Ayurvedic art of hair care, to strength
training for kids, PCOS and acne, and how climate anxiety is affecting our
children. Also in this issue is our Holiday Gift Guide on page 42, where our
Photo©: Kirsten Wilkinson Photography

editorial staff brings you their lineup of favourite buys this holiday season.

So, get cozy and warm and dive into this issue, loving yourself for slowing
down to rest and repair. Then, go and embrace winter with some fresh
perspective.

Roy Roy Ramsay, Editor-in-Chief

8 EcoParent | Rest and Repair Winter 2022

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Raw & honest explorations

of eco-parenting in a
consumption-obsessed
world.

Specialized advice and

simple strategies to help
your family thrive.

Kids’ health.
Community health.
Planetary health.
Raising Kids, Naturally is
hosted by Dr. Leslie
Solomonian, ND, author
of Naturopathic and
Integrative Pediatrics.

Learn more at ecoparent.ca/podcasts

Available wherever you listen to podcasts: Made possible with the support of:
WELLNESS
16 | Tonifying the Body—It’s more
than paying attention to diet
and nutrition. Mary Baskwell,
R.TCMP explains how it’s also
a commitment to lifestyle
adjustments to achieve balance
and well-being.
18 | Ayurvedic Art of Hair Care—
Dr. Sairupa Krishnamurti, ND,
shows you how to use essential
oils to enrich your locks, and
outlines the dos and don’ts of
proper hair care.
20 | A Herb for Appetite & Digestion—
Gentiana Lutea has many
medicinal qualities and can be
used for a bitters recipe or as a
bitters tea to help aid appetite and
digestion. Dr. Tiffany Wyse, ND—
and registered herbalist—deep
dives into the history and benefits
of this incredible herb.
GORGEOUS
22 | PCOS & Acne—Polycystic ovarian
syndrome can be a contributing
factor in acne breakouts for women
in their twenties and thirties.
Caralyn Hale, registered holistic
nutritionist and acne expert, helps
us understand PCOS and how to
clear up PCOS-related acne.
26 | Hydrate Your Skin—Winter wreaks
havoc on exposed skin. Extreme
dry cold is no friend, that’s for sure.
Care for your skin with this line-up
of hydrating mists and lotions—
nourish, soften, and detoxify.
FEATURES
28 | Miscarriage—A story of loss, grief,
healing—and feeling good again,
by Tahsa Medve.
10 EcoParent | Rest and Repair
30 | Kids Can Benefit from Strength
Training—With the correct form
and mental attitude, kids can
improve muscle tone and overall
health through resistance training.
By Dr. Leslie Solomonian, Shivangi
Maheshwari, and Natalie Hennessy.
34 | How Older Children Can Benefit
from Attachment Parenting—
Accomplished author Judy
Arnall, certified brain and child
development specialist, explains
how to support your children
into adulthood through a non-
punitive and open communication
parenting style.
PARENTING
38 | Climate Anxiety & Kids—Kids are
stressed out! Andrea Koehle Jones
provides five tips to help support
and manage your child’s distress
in these uncertain times.
40 | Screen Time Guidelines for Your
Kids & Teens—Setting screen
time boundaries for your kids is
no easy task; and why should
you when allowing screen time
is convenient? Follow along as
Dr. Erica Eckstrand, ND explains
why, and how best to implement
new guidelines for kids and their
screens.
HOLIDAY GIFT GUIDE
42 | Waste No Longer—Check out
these holiday gift ideas from
companies that are paving the
way to saving our planet through
sustainability and upcycling.
HOME
46 | Black Walnut—A nuisance to
some but a blessing to others,
this giant can provide a highly
nutritious free source of protein
for those that take the time to
understand this misunderstood
majesty. By Jessica Robertson.
48 | How You Can Improve Air Quality—
Dr. Meghan Holpuch, ND, raises our
awareness of the air quality in our
homes and outdoors. Monitoring will
enable us to take a more proactive
role in our family's health—now
that’s a breath of fresh air.
KIDS
52 | Winter Sounds Cool—Jacob
Rodenburg opens our ears
to the sounds of winter with
sound activities, such as a foot
thermometer and ice music. Have
you heard a bird pish?
54 | Hibernation—Rebecca Clapperton
Law, of Nature Kids BC, explains
how both animals and plants take
a break in winter, and that even
though people don’t hibernate, we
can benefit from slowing down
this season too.
FOOD
56 | Estrogen, A Dirty Word?—Dr.
Stephanie Peltz, ND, explains the
unique properties of estrogen, the
importance of estrogen balance, and
what nutritional factors influence
hormone levels in our bodies.
58 | Cruciferous Power— Dr. Heidi
Lescanec, ND, provides fantastic
recipes designed to reduce
PMS, and support fertility and
menopause transition through the
power of cruciferous veggies and
seed cycling.
Winter 2022
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Raw & honest

explorations of
eco-parenting in a
consumption-obsessed
world.
Specialized advice and
simple strategies to help
your family thrive.

Birth is beyond
beautiful. It is
all-encompassing.
Beyond Beautiful Birth is
co-hosted by registered
midwife Natalie Tregaskiss,
and naturopathic doula Dr.
Dori Skye Engel.

Learn more at ecoparent.ca/podcasts

Made possible with

the support of:
PARTY CUPCAKES
A Sweet Do-It-Yourself Cake Bar
Celebrating a birthday? So often in our modern world, a party equals junk—but how about celebrating while staying aligned with your
values? Give yourself permission to have a healthy and fun birthday celebration, no matter what anyone else is doing. How about a
make-your-own-cake bar? We already know that everyone loves a taco bar, so this is the sweet version! How many times have you
seen kids (or adults for that matter) prefer to eat only the cake or just the icing or toppings? A make-your-own cupcake or brownie bar
allows everyone to make their own perfect birthday dessert—less waste, way more smiles, and lots of wholesome fun.

GET SOME BASE

For the base will you choose cupcakes or brownies?

»FROM MIX
Check the ingredients, and always try to choose organic food.

Wholesome Organic Baking Mixes

When you bake from scratch, you are mindful of the ingredients you add to your recipes
. . . the same is true with this collection of Scratch-Quality Baking Mixes: Organic Golden
Cake, Dark Chocolate Chunk Brownies, and Hearty Oat Muffins (and more); made with
high-quality sweeteners, family-milled artisan organic flour, simple spices you'd find in
your kitchen cupboard, and Fair-Trade Certified ingredients when possible. The result is
a simple, scratch-quality baking mix you can feel proud to serve. wholesomesweet.com

»FROM SCRATCH
Make your favourite muffin, cupcake, or brownie recipe—I love this one.

Glazed Pumpkin Brownies

Make your own party treats with this recipe from the new cookbook NOURISH by Terry
Walters, best-selling author at the forefront of the clean eating lifestyle movement. When
you make these decadent and wholesome brownies, everyone can glaze them as they
wish and top them a mile high with healthy ingredients. Sure to be an instagrammable
birthday moment! terrywalters.net

TOPPINGS & STUFF

Include bowls of fresh or frozen fruits for colour and flavour, shellac-free organic candy,
and chocolate chips, plus count on the following:

Pascha Chocolate Chips

These are allergen-free and organic! They’re even a single ingredient product—100 per-
cent cacao chocolate chips. Smooth, bright, wonderfully intense, and hard to believe that
it’s completely sugar and sweetener free.
paschachocolate.com

Let's Do Organic Confetti Sprinkelz

Decorate naturally without artificial colours. These sprinkles are dyed with natural colours
derived from curcumin, red cabbage, beet, and turmeric. Perfect for cupcakes, cookies,
and ice cream, making every dessert a celebration. store.edwardandsons.com
 Candy
If you’re going to indulge and light up kids’ faces with candies, make sure
they are free of junk—including shellac coating. Be careful with products
containing nuts and seeds if you have guests with allergies coming.
yumearth.com, jomorganic.com, pranaorganic.ca

MAKING, PLAYING, AND WISHING

Smart Lab Tiny Baking

With Tiny Baking by SmartLab, you can use tiny tools to make enormously
delicious recipes. It's the world's smallest baking set! Measure dry ingredients
in wee spoons, and bake itty-bitty pies, cupcakes, pastries, and pizzas. Learn
why cakes rise, eggs get solid, and cookies smell delicious. Includes a 48-
page illustrated recipe book. smartlabtoys.com

If You Care Baking Cups

These are made from unbleached, totally chlorine-free (TCF), greaseproof
paper—no chlorine or chlorine derivatives dumped into lakes, rivers or
streams here! Your birthday dessert won’t stick to these baking cups thanks
to their natural properties. buyifyoucare.com

Pete the Cat Missing Cupcakes Game

Fun party game! No screens and lots of giggles. Players collect colourful
cupcakes as they sing songs, act out physical activities, and identify favourite
animals, foods, and words in this engaging board game. It’s a game of luck,
memory, and cooperation that changes every time it’s played. Children will
want to play again and again. Includes a fun “loot bag” too! petethecat.com

Honey Birthday Candles

Making a wish can be healthy too. Made with 100 percent pure beeswax,
Honey Candles® uses only cotton or paper wicks with no toxins or harmful
ingredients (zinc and lead-free). They are handmade and classically dipped—
best of all, beeswax birthday candles won't drip all over your cake! Try these
beeswax birthday cake candles and you'll never go back to toxic paraffin
ones again. honeycandles.com•

Lisa, owner of Borden Communications, a B Corp certified company she started

in 1994, takes a unique approach to holistically and consciously marketing
responsible brands, personalities, and services using transparent strategies with
proven success. Some of her favourite titles include: Mother of 3, Family Cook,
Enthusiastic Philanthropist, Inspiration Agent, and Wannabe Organic Farmer.
Lisa Borden

PAGE 56
Judy is a mother of five children, a certified brain
and child development specialist, and a master of
non-punitive parenting and education practices.
She is the founder of The Attachment Parenting
Canada Association and the bestselling author
of five print books including Discipline Without
Judy Arnall Distress, Parenting With Patience, and Unschooling
To University. professionalparenting.ca.
Mary is a Registered Traditional Chinese Medi-
cine Practitioner (R. TCMP) and Acupuncturist (R. Ac)
practicing at The Root Natural Health Clinic in Missis-
sauga, Ontario. Mary integrates a unique experience
into each treatment and loves to connect with peo-
ple and witness them transform. Learn more about
Mary Baskwell, R.TCMP
Mary by visiting theroot.ca.
Erica graduated from the Canadian College of Na-
turopathic Medicine in May 2021. Originally from Van-
couver Island, BC, she graduated from the University
of Texas with a BSc (Hons). She is passionate about in-
tegrative oncology with a special interest in pediatrics.
Erica Eckstrand, ND
Caralyn is a registered holistic nutritionist,
holistic skin coach, and acne expert specializing in
acne and women’s health. She empowers her cli-
ents to listen to their bodies and make tweaks to
their lifestyle, skincare routine, mindset, and nutri-
tion to clear their skin naturally. Get 1:1 coaching
Caralyn Hale
at caralynhale.com.
14 EcoParent | Rest and Repair
PAGE 40
Natalie is a PEI native in her 3rd year naturopathic
medical student at CCNM. Passionate about women's
health, conception and postnatal care, she hopes to
bring women's health advocacy to her home province
after graduation. Natalie enjoys spending time with
family, friends, and goldendoodle, Huey!
Natalie Hennessey
Meghan is a Naturopathic Doctor providing
Pediatric and Family Medicine in Colorado as well as
virtually. She advocates identifying and treating the
root cause of illness and empowering families with
tools to successfully live a life full of engagement in
Dr. Meghan health. You can reach Dr. Holpuch at sumovia.com.
Holpuch, ND
Andrea is a children's book author, journalist,
and environmentalist, and the founder of Canada's
CheriTree Foundation. She is an award-winning
documentary producer and has worked for CBC
News, CBC Newsworld International, cbc4kids, and
Greenpeace as a communications strategist during
Andrea Koehle Jones
the campaign to 'Save The Great Bear Rainforest.'
Sairupa is a naturopathic doctor and Ayurveda
practitioner with special interests in reproductive
health, fertility, pregnancy, postnatal care, children’s
health, and mental/emotional/spiritual wellness.
She offers virtual appointments. @dr.sairupa
Dr. Sairupa
Krishnamurti, ND
Winter 2022

PAGE 18
Heidi is a naturopathic doctor and talented cook
who brings her diverse culinary experience and
knowledge of food as medicine to the kitchen with
zest. She has catered for backcountry lodges, retreat
centres, the movie industry, and at Hollyhock on Cortes.
She practices in Vancouver's Kitsilano and Yaletown.
Dr. Heidi Lescanec, ND
Shivangi is in her second year at the Canadian
College of Naturopathic Medicine. She has a Bachelor
of Science in Psychology, where her main focus
was researching and understanding infant and child
development. Shivangi is passionate about creating a
safe and healthy atmosphere for children to thrive and
Shivangi Maheshwari, BSc
live a sustainable and holistic lifestyle.
Tasha is a mama and sustainable lifestyle blogger
located in Victoria, B.C. She inspires sustainable and
conscious living one step at a time, focusing on eco-
tips, wellness, and gardening. She’s a writer, speaker,
and digital creator about all things eco-living and
well-being. Sign up to be a part of her community
Tasha Medve
today: thepurposefulyou.com.
Stephanie is a licensed naturopathic doctor prac-
ticing in both BC and Ontario whose expertise is in
female and pediatric health, including fertility and
pregnancy. Her low-invasive, natural health tool-
kit includes nutrition, lifestyle, herbs, vitamins, and
more. She loves hiking with her son, practicing yoga,
Dr. Stephanie Peltz, ND and experimenting in the kitchen. drpeltz.com.
Winter 2022
PAGE 38
Jessica is the owner of Wild Craft Permaculture,
where she helps people turn their properties into
thriving perennial food ecosystems, fostering
greater self-reliance and resilience within families
and communities. She also leads foraging walks and
workshops that engage the senses and reconnect
Jessica Robertson
people with the earth.
Jacob is the Executive Director of Camp Kawartha,
an award-winning residential outdoor education
centre, summer camp, and innovative environmental
centre. He has spent over 25 years working in the
outdoor education and camping fields and is a
qualified teacher with a master’s in education. Jacob
Jacob Rodenburg
is also co-author of The Big Book of Nature Activities.
Leslie is an associate professor at the Canadian
College of Naturopathic Medicine, author of Naturo-
pathic and Integrative Pediatrics, and holds a master’s
in public health with a specialization in community
development. She maintains a private practice in To-
ronto with a focus on pediatric wellness, including
Dr. Leslie
Solomonian, ND with street-involved youth.
Tiffany is a licensed Naturopathic Doctor and
Medical Herbalist with a strong family and pedi-
atric focus. By working closely together with her
patients, Tiffany tailors comprehensive and person-
alized treatment plans to assist in restoring the body
to a natural state of health, where it can respond with
Dr. Tiffany Wyse
ND, RH vitality and resilience. tiffanywyse@gmail.com.
Rest and Repair | EcoParent 15
 Tonifying
THE BODY
To Achieve Balance
and Well-being

mary kathryn baskwell,

r.tcmp, r.ac, rpn

© Can Stock Photo Inc. / [Zinkevych]

16 EcoParent | Rest and Repair Winter 2022

Y ou wake up, hit the alarm clock, get yourself together, and
get ready to go to work. You skip breakfast and put off
lunch until enough gets done. You’re wired, mustering the energy
to power through the day’s tasks. You finish work and get started on
personal errands and chores, eat late, and go to bed. Does any of
this sound familiar? It’s an example of how people are overworking
and under nourishing themselves. Over time this leaves people
feeling depleted and experiencing symptoms of fatigue, anxiety,
emotional stress, headaches, poor sleep, pain, or worsening chronic
conditions.
Tonifying
In Traditional Chinese Medicine (TCM) there is a concept called toni-
fying, which is a reinforcing method to help tone what is under-
nourished; more simply, it’s a measure of nourishing the body. TCM
acupuncturists can use different modalities to help. In my practice, I
use methods like acupuncture, herbal remedies, and moxibustion to
help replenish what is deficient.
Adjusting Your Lifestyle
One thing that adds to a person’s state of health is adjusting their lifestyle
by making conscious choices. Using traditional modalities or seeing any
practitioner or service without a personal change is like riding a bike
without gears. You are getting somewhere faster than walking (biking
would be like seeing a practitioner of any sort), but you'd be quicker if
the bike had gears (added lifestyle change). You can maneuver, and if
there is a commitment towards each pedal, it can feel like you are in the
zone faster than once thought possible. Together, it takes the potential
of each pedal efficiently forward and helps project a faster movement
towards the destination (sustainable results).
Nutrition & Balance
One of my favourite ways to see people introduce change in their
lives is by watching them start to play with their nutrition and eat
foods in season. Adjusting the diet to match a season by eating
cooked and warming foods in fall and winter helps to balance,
support, and tonify by conserving and nourishing personal resources.
Using ginger, garlic, onion, and other herbs and spices in some meals
can also help. Other tonifying food ideas are soups, bone broth, root
vegetables, and cooked foods.
If you know you have a million things to do, try having a mug of
soup or broth instead of skipping a meal. Just take in the moment of
sipping your soup and stop doing. Relax, and it will tonify you—
you’ll be better nourished, by balancing your life-work situation. Your
thinking might start to feel clearer; you may even start to accomplish
more when tonified because you may have another approach come
Winter 2022
to mind for that to-do list, in a more fluid way. By creating more
space through changing your routine, you can free up more of your
valuable time.
Tonifying the body is more than having better nutrition. It’s looking
at where you can make life adjustments, to shift into a life of more
balance. I am focusing on eating habits and overwork here because
they’re largely within your control, whether or not you try Chinese
Medicine.
Ask yourself, “Is my plate too full?” “Have I been roped into something
and it’s too much?” “Is eating always a stressful event?” “Am I constantly
eating on the go or eating while working?” “Am I angry or frustrated
at the table?” These situations do not support the body to digest
and absorb foods effectively, and over time this leads to a depleted
condition of TCM notions of energy (Qi) and blood production. Many
people are eating healthy foods and doing the work of adjusting their
life, yet they could still benefit from a TCM approach. Identifying
the underlying TCM pattern can specifically address ongoing issues
or discomforts.
“Tonifying the body is
more than having better
nutrition. It’s looking at
where you can make life
adjustments, to shift into a
life of more balance."
Well-Being & Clarity
In my practice, I help people with a broad range of conditions such
as digestive issues (bloating, heartburn, acid reflux, etc.), pain from
injuries (both acute and chronic), mental health (anxiety, stress,
depression, PTSD, etc.), infertility, pregnancy, and postpartum care.
All these conditions are examples of when tonifying can come into
play, and treatments are designed specifically for each person’s unique
needs.
The reason tonifying the body feels so good is that when we prop-
erly support ourselves, we are more likely to experience a greater
sense of well-being and clarity. Talk to a practitioner to discuss what
you’re experiencing and how to address it through tonifying. Having
recommendations that are personalized can make all the difference,
especially if you are taking things one day at a time, and making your
lifestyle adjustments as needed.•
Rest and Repair | EcoParent 17
 Ayurvedic ART OF
HAIR CARE
Using Oils to
Enrich Your Locks
dr. sairupa krishnamurti, nd
& ayurveda practitioner
A
yurveda is an ancient philosophy of healing originating
in India/South Asia. The Sanskrit term Ayurveda is defined
in English as the science of life, and this deeply robust system
of knowledge provides guidance on how to live in balanced
alignment with the earth, the seasons, and the elements. We, as a
society, need this guidance now more than ever.
Ayurveda teaches that true health begins from within.1 When we
emphasize a holistic framework for beauty and wellness, we can
influence the longevity and nourishment of all tissues of our body
such as our skin, nails, and hair.
Healthy hair is desirable from a beauty perspective; in Ayurveda,
strong hair is a signifier of inner health. It teaches that healthy
hair is a by-product of having healthy bone tissue—as with
your nails and teeth—and healthy digestion.1 It’s important to
note that climate, seasonal changes, stress, age, hormones, and
general health status can also impact your hair. Through Ayurvedic
practices, you can have healthy, shiny, strong, and nourished hair.
HAIR DOs AND DON’Ts
Ayurveda suggests some simple maintenance rituals to keep your
hair at its best. If you are dealing with excessive hair loss, dandruff,
or breakage, these foundational principles may help you:
18 EcoParent | Rest and Repair
© Can Stock Photo Inc. / [Verrone]
Do:
» Massage scalp daily with 1–2 drops of lavender or rosemary
essential oil for about 10 minutes to promote circulation
» Perform warm hair oil massage once per week before washing
hair (see below)
» Protect your hair from the sun by wearing a hat or staying in the
shade
Don’t:
» Wash hair more than 1–2 times per week as this can strip the
scalp and hair of natural oils
» Use overly hot water to wash hair
» Wear tight hair ties, clips, and barrettes (especially to sleep) as
this may cause hair loss
» Use heat treatments daily (curling iron, blow drying, etc.)—this
can cause damage over time
LOVE YOUR CROWN—HAIR OILING
Warm oil application to the scalp and hair is an ancient Ayurvedic
ritual that continues to be used in many South Asian homes for hair
radiance to this day. The Sanskrit word Snehana is used for describing
the oiling of the body. Beautifully, the root word of Snehana is Sneha,
which means love; the application of warm oil to the body can
promote self-love, beauty, and calm. In order to perform a hair oil
massage, select an oil based on preference and season. Commonly,
cold-pressed sesame seed oil is used and is generally good for all
Winter 2022
hair types. Alternatively, you could use coconut oil in the summer,
or sweet almond oil in the fall or winter months. Both Olive and
Jojoba oil may be used if there is a nut or seed allergy. You could
also add a few drops of hair-loving essential oils such as rosemary,
lavender, or geranium to give your crown an extra dose of radiance.

How to Oil Hair:

» Ensure your space is warm with no drafts
» Choose a time when you will be able to leave the oil in your hair
for a minimum of 30 minutes before washing
» Warm oil and place into a wide vessel or bowl
» Take a dollop of oil into the palm of your hand and hold a loving
intention for yourself
» Apply to the central part of your scalp
» Use your fingertips to massage into your entire scalp in circular
motions
» Brush the oil through the ends of your hair using a natural bristle
brush or wooden comb
» Apply a generous amount of oil to the ends of your hair
» Leave on for 30 minutes
» Use a natural/organic shampoo to wash out the oil (you may
need to shampoo twice)
» Apply once per week © Can Stock Photo Inc. / [julie208]

NUTRITION FOR YOUR LOCKS

Ayurveda encourages eating a wide range of nutritious foods to
provide adequate building blocks for your hair.1 The daily inclusion
of colourful fruits and veggies, protein, fats, and sufficient hydration
will enhance its quality. Foods that are inflammatory or processed
should be minimized as these could impact the absorption of
nutrients necessary for healthy hair. Foods that are rich in essential
fatty acids, B vitamins, and Iron are considered valuable contributors
to hair nutrition. Testing blood levels of vitamins and hormones
may help uncover possible deficiencies and help to determine if
supplementation is necessary. You can have your family doctor, Bringaraj: a leafy green herb that promotes increased hair growth. It
or naturopathic doctor (ND) requisition tests for you if you are is known to protect the hair's colour and minimize greys.
concerned about hair loss, hair quality, or thinning.
Brahmi: a revered cooling herb that helps to relax, focus, and steady
Blood Tests to Consider: the mind. Applying to the scalp supports hair health and mental calm.
» Hemoglobin
» Ferritin Use as a Hair Mask:
» Vitamin B12 1. Mix ½ tsp of each powder above into a paste with water.
» Vitamin D 2. Apply to the scalp by parting the hair into sections.
» TSH (thyroid stimulating hormone) 3. Leave on for 30 minutes.
» Hormone levels (DHEA, testosterone, androstenedione, prolactin, 4. Rinse out with gentle shampoo.
follicular stimulating hormone, and luteinizing hormone) 5. Apply once per week.

TOPICAL HERBAL MEDICINES

Several traditional Ayurvedic herbs are considered hair tonics. The
following herbs can be combined as a mask to apply over the scalp
and hair once per week. You can find these herbs as dried powders
at Ayurvedic medicinal stores, and they are also commonly brewed
into Traditional Ayurvedic hair oils.2
Amalaki: a highly nutritious berry rich in vitamin C. It helps to reduce
heat in the body—important to prevent hair loss. This herb can
improve scalp health.
RADIANT HAIR
Ayurveda teaches that inner health can truly enhance outer beauty.
Following Ayurvedic rituals for hair maintenance, healthy nutrition,
and self-care can promote quality, strength and longevity for your
hair. Try these recommendations and see your hair thrive and
flourish.•
For references visit ecoparent.ca/EXTRAS/WIN22

Winter 2022 Rest and Repair | EcoParent 19

 k a herbalis
as t
A
Herb for Appetite
& Digestion

Gentiana Lutea
dr. tiffany wyse, nd, rh

© Can Stock Photo Inc. / [lacz]

Y ears ago—before studying herbal medicine and having the

privilege of travel—I would often wonder what the terms
“Aperitif” and “Digestif” on restaurant menus meant. I now know
that these terms refer to beverages or cocktails that bookend a meal.
The aperitifs are served before eating and are typically bitters that
prepare the stomach and upper digestive tract for food. The digestifs
are served after a meal and are usually carminative herbs or sweeter
cordials to help soothe and settle the digestive tract.
Until travelling to various countries in continental Europe, my pal-
ate was simply accustomed to the flavours of salt and sweet. If I
needed to swallow anything bitter it would be with the addition of
something sweet. I took the words of Mary Poppins to heart that “a
spoonful of sugar helps the medicine go down.” Little did I, or my
parents, know that exposure to a bitter flavour is said to give the
digestive system strength and tone. I have since learned the Eu-
ropean tradition of enjoying bitters before meals. Modern research
shows that bitter herbs and bitter tonic formulas activate digestive
substances such as hydrochloric acid and bile, enabling us to digest
our food with more efficiency.1
Gentiana lutea has become a staple in my dining as a favoured bitter
to help encourage my appetite and ease digestion. I like to drink
a few drops in some filtered water at room temperature, or a few
drops in a glass of sparkling wine. The latter option is like another
version of the Italian “Aperol spritz”, without all the processed sugar!
Gentiana lutea is quite bitter on its own and for those who prefer
citrus, it combines well with Citrus spp., a tincture made from dried
orange peels to assist those with dietary reactivity, and/or a small
amount of Zingiber off. (ginger) to help warm up the digestive tract.
HISTORY
According to the Greek physician Dioscorides, the gentian herbs
were named after Gentius, King of Illyria, an ancient country on
the Adriatic Sea. Gentius lived in the second century BC and was
apparently the first to discover the medicinal properties of gentian
to fight against the plague.5
One of our fathers of naturopathic healing, Sebastian Kneipp, praised
Gentiana lutea and described the main effects of the herb as strength-
ening and supportive to stomach secretion, as well as strengthening
the nerves.6 Kneipp suggested that those with weak nerves take five
drops every day and that the elderly take it to help warm the stom-
ach.7
Culpeper, a renowned herbalist, wrote that Gentiana was ruled by
the planet Mars. He said that Gentiana lutea “resists putrefactions
and poisons; a more sure remedy cannot be found to prevent the
pestilence than it.”8

20 EcoParent | Rest and Repair Winter 2022

MEDICINAL PROPERTIES
& INDICATIONS
Digestive System
Gentiana lutea is one of our most intense bitter herbs. Its bitter taste
stimulates the secretion of salivary enzymes, digestive juices, and
enzymes throughout the digestive tract. By increasing the amount
of saliva in the mouth, we are better able to digest carbohydrates.
In the stomach, Gentiana lutea increases gastric acid production.
The stimulation of hydrochloric acid in the stomach helps break
down proteins to extract nutrients from food. Oftentimes, a lack of
hydrochloric acid prevents the esophageal sphincter from closing
and can create acid reflux symptoms. Tasting the bitter Gentiana lutea
increases the flow of bile from the liver and promotes the movement
of food and wastes through the digestive system, helping to process
fats and oils.
Gentiana lutea has long been taken as a strengthening tonic in Europe
and China, having uses in cases of general debility, weakness following
illness, lethargy from poor absorption, and weak digestion.9
Indications: Weak digestion, poor fat digestion, poor protein diges-
tion, intestinal cramps, excessive gas, lack of appetite, anorexia, heart-
burn (due to decreased stomach acid), nausea, nausea from pregnancy
(combine with ginger), tonification of digestive system, digestive as-
similation of nutrients (combine with citrus peel), weakness due to
chronic illness (viral, bacterial), physical and mental weariness, persons
who doubt themselves (constitutional characteristic from M. Wood),10
inability to connect with gut-level instincts.11
Recipe: Bitters
adapted from Christopher Hobbs Ph.D., L. Ac., A.H.G.
INGREDIENTS
» Gentian 1 Tbsp
» Organic dried orange or tangerine peel 4 Tbsp
» Cardamom 1 Tbsp
» Organic ginger root 1 Tbsp
INSTRUCTIONS:
For bitters recipe
1. Powder the above herbs in a blender.
2. Add powdered herbal mix to either vodka or wine.
3. Macerate (let soak) for 2 weeks, shaking the jar every day.
4. Press, strain, or squeeze the liquid out using a nut milk bag (sieve)
and collect it in a large bowl or vessel.
5. Store the bitters liquid in a glass container.
For a Bitters Tea
1. Simmer the above herbs in 1 L of filtered water.
2. Strain the herbs from the tea and keep refrigerated.
3. The cool, bitter tea will keep for 2–3 days in the fridge.
Winter 2022
Gentian
Gentiana lutea, a bitter herb.
Common Name: Gentian
Pharmaceutical Name: Radix Gentianae
Family: Gentianaceae
Parts Used: dried rhizome and root
Taste: Bitter, acrid
Energy: Very bitter, cool, astringent, drying
Active constituents: Iridoins (Bitter principles)
including gentiopicrin, amarogentin, swertiamanrin;
Pyridine alkaloids such as gentianine and gentialutine;
Xanthones like genistein, gentisin, isogentisin and
others; pectin; tannin; mucilage; sugars such as
gentianose and gentiobiose; traces of volatile oil2
Herbal Actions: Digestive Bitter, digestive stomachic,
digestive sialagogue, digestive cholagogue
System tropism: Digestive system: stomach, intestines
Plant description: Gentiana lutea is a large perennial
herb native to central and southern Europe. It grows
to about one metre and is 30 cm wide. The gentian
flowers are pale yellow and star-shaped and they
bloom in clusters of three to ten; it can take the plant
three years to flower. Gentiana lutea leaves are small,
about 25 cm long, shiny, and tightly clasped on upright
stems. They occur at each joint of the stem and have
five prominent veins marking their underside. The fruit
is a two-valved capsule with an oblong shape.3 The
root is a thick taproot: It’s the underground parts of
Gentiana lutea that are dug up in the autumn and then
sliced and slowly dried. It’s during the drying process
that the odour, colour, and taste of the Gentiana lutea
herb develop4
Contraindications & Safety: Use with caution in gastric
irritability or inflammation
Preparations & Applications
Dosage: Tincture (1:5): Child 1–3 ml 3 x daily (TID),
adult 2–5 ml 20–30 minutes before meals.
Tea (Decoction): Take 1/3–1 c/day for children, and
1–3 c/day for adults or as needed before meals.•
For references visit ecoparent.ca/EXTRAS/WIN22
Rest and Repair | EcoParent 21
GORGEOUS

Polycystic Ovarian
Syndrome & Acne
How to Clear Hormonal Acne
and Reverse PCOS

caralyn hale, rhn

© Can Stock Photo Inc. / [boggy]

22 EcoParent | Rest and Repair Winter 2022

A re you experiencing jawline, neck, and cheek acne break-
outs? Perhaps also with male-patterned hair growth on the face,
around the nipples, and on the abdomen, or in combination with ir-
regular menstrual cycles pre- or post-pill? Experiencing reoccurring
acne even after stronger treatment like hormonal birth control or
Accutane? Are you struggling with weight gain, despite doing all the
right things? These may be signs of a hormonal condition known as
polycystic ovarian syndrome (PCOS).
Women who have significant acne that persists into their twenties and
thirties often have some hormonal imbalance or PCOS lurking in the
background. Women with PCOS don't often respond to conventional
acne treatments, because the acne is hormonal in nature. Even
something like Accutane may deliver results initially, but the acne
returns because the root hormonal imbalance or condition was not
properly addressed.
So what can people with PCOS do about chronic symptoms like
acne? Here’s the good news: There are so many lifestyle and nutri-
tional rituals that can help reverse PCOS symptoms, and clear acne
for good.
UNDERSTANDING PCOS
PCOS affects up to 10 percent of women; it’s best defined as a group
of symptoms related to anovulation (lack of ovulation), and elevated
androgens or male hormones. One of the main symptoms of PCOS
is irregular periods—specifically, longer menstrual cycles, meaning
you may have a period a couple of times a year or have cycles that
are commonly longer than 40 days. PCOS typically stems from a
variety of underlying drivers, which makes addressing and reversing
symptoms a multi-factor endeavour. The main drivers that affect the
skin are insulin resistance, inflammation, adrenal androgens, and
post-pill surge in androgens.1
Note: Hormonal symptoms are unique to each person, so please
reach out to a practitioner you trust to fully understand your
experience. Other great resources to help people better understand
natural menstrual cycles, navigate coming off the pill, and reverse
unwanted hormonal symptoms like acne and PMS include Period
Repair Manual by Dr. Lara Briden and 8 Steps to Reverse your PCOS
by Dr. Fiona McCulloch.
HOW PCOS CONTRIBUTES TO ACNE
Inflammation
Acne, put simply, is an inflammatory response in the skin. Not so simple,
however, is trying to turn off this inflammatory response, which is why
acne can be so troublesome to get rid of. This inflammatory response
signals the body to increase inflammation, which ultimately creates
more acne and feeds the vicious cycle, acne leads to inflammation
Winter 2022
and inflammation is the perfect environment for acne. The key to
clearing acne is to break this cycle.
Excess Androgens
Acne is a persistent skin condition that is often related to excess
androgens, and as discussed, women with PCOS tend to have el-
evated or excess androgens. As one of the most common causes
of acne, androgens are stereotypically known as “male” hormones
like testosterone, DHT, and DHEA-s; women have these hormones
too, but an imbalance related to them can lead to acne. It’s thought
that the level of androgens and androgen receptors in the skin are
the greatest contributors to acne, rather than the overall level in the
bloodstream. Elevated androgens are common with PCOS and can
sometimes be associated with a temporary post-pill androgen surge.
In the skin, 5-alpha reductase converts testosterone into the more
acne-causing androgen DHT.2 And it’s these androgens that in-
crease sebum production, which creates the perfect storm for acne
to thrive.
Insulin Resistance
Insulin resistance is another common factor contributing to acne
breakouts for women with PCOS. When we have the chronic low-
grade inflammation that goes along with PCOS, our cells become
insulin resistant. Insulin resistance leads to more insulin being sent
out, which aggravates the ovaries, causing them to produce more
androgens like testosterone—contributing to the androgen-acne
cycle previously mentioned. Insulin resistance also contributes to
overall oxidative stress on the body, which ultimately feeds back into
that inflammatory cycle where acne flourishes.
CLEARING PCOS-RELATED
BREAKOUTS
Reduce Inflammation
Reducing inflammation is foundational for clear skin. Finding
ways to support this reduction is key when mitigating post-pill
breakouts. Fill up your plate with anti-inflammatory foods, like
antioxidant-rich berries, organic leafy greens, grass-fed beef, pasture-
raised eggs, and food that is grown locally with intention. Lean into real
whole foods and start to think about what you can add to your diet to
nourish the skin and body from the inside out. Consider reducing refined
foods and inflammatory oils and look at restoring a healthy metabolism
by nourishing your body and eating every three to four hours. Many
of us love bedtime snacks, but consider a snack that balances all three
macros: protein, fat, and carbs; try experimenting with eating breakfast
within an hour of waking as well. Don’t forget to prioritize quality sleep
during this healing time. Sleep balances your hormones and blood
sugar, reduces stress, regenerates the skin cells, allows the body to feel
safe, and gives the body opportunity and space to heal.
Rest and Repair | EcoParent 23
 Address Insulin Resistance

+ Balancing blood sugar is key to reducing and repairing insulin resis-

Tea Time
tance, and truly the foundation for hormone health. Blood sugar runs
the show when it comes to hormone and skin health; when blood
sugar levels are balanced, mood is stabilized, sugar cravings are kept at
bay, hormones can be balanced, and inflammation will decrease. This
can be achieved by balancing all three macros in each meal—protein,
My favourite tea to reduce inflammation and fat, and carbs.
support glowing skin is green tea. Rich in an-
tioxidants and bioflavonoids, green tea is great Prioritizing daily movement is another key way to address insulin
in protecting against toxins and overactive im- resistance and balance blood sugar. The great news is, it also reduces
mune responses as well. future breakouts and heals current ones. If you wake up one morning
with an inflamed spot, instead of picking and over-analyzing, I invite
you to consider these steps to heal that breakout fast!

1. Choose a movement you love to get the blood pumping and

deliver fresh calming oxygen to your body’s cells.

2. Find an enjoyable way to break a sweat to give the body extra

detox pathway support. My favourite way is a hot Epsom salt bath
or sauna.
© Can Stock Photo Inc. / [logoff]

3. Light up your lymph with body dry brushing and facial gua sha
massage. These feel amazing, and heal and reduce breakouts.

By supporting stable blood sugar and reducing insulin resistance you’re

supporting happy hormones, helping to reverse PCOS, and clearing
acne for good.

+ Reduce Excess Androgens

Addressing excess androgens means taking on the root cause. A great

Tea Time
place to start is by reducing inflammation and addressing insulin resis-
tance. Think of it as turning off a hose from the tap compared to trying
to deal with gushing water at the end of the hose. Once inflammation
and insulin resistance are under control, there are specific ways to ad-
My favourite tea to reduce androgens is spear- dress excess androgens. For women with PCOS and acne, this means
mint. Just two cups per day can decrease andro- focusing on promoting ovulation to support regular healthy cycles.
gen levels in people with PCOS. Finding simple Ovulation is how women produce progesterone, and progesterone is
and sustainable lifestyle rituals when reversing the superpower hormone for clear and glowing skin. Progesterone re-
PCOS-related breakouts is key for long-term re- duces androgens by inhibiting the enzyme 5-alpha reductase. This
sults. Spearmint tea is great for reducing andro- means less opportunity for testosterone to be converted into acne-
gen-related breakouts—especially ones along causing androgen DHT. The result is less sebum production and fewer
the jawline—and congestion (pore blockage) on breakouts. By supporting ovulation and all phases of the menstrual
the lower cheeks. cycle, women with PCOS can begin to find a natural balance in their
hormones to help reduce acne breakouts.

Thriving with PCOS and clearing PCOS-related hormonal acne is

possible; this article outlines a great foundational starting point. During
this time, be kind and gentle with yourself and look for small wins along
your journey. Acne didn’t just pop up overnight, and it will likely take
time to fade and clear. It’s about making small sustainable changes that
© Can Stock Photo Inc. / [yellowj]

work for you and your lifestyle—that’s the secret to clear skin. Celebrate
when your mood improves with more balanced blood sugar habits,
get excited when you ovulate, and be proud of yourself for showing
up every day with love and gratitude for your amazing beautiful body.•

For references visit ecoparent.ca/EXTRAS/WIN22

24 EcoParent | Rest and Repair Winter 2022

 aw
r honest ec
oparen

t
+
od

rk
p
cas o
t n et w

Available wherever you listen to podcasts:

Learn more at ecoparent.ca/podcasts

Beyond Beautiful Birth Raising Kids, Naturally Healthy Green Homes Feeding Families

Made possible
with the support of:
HYDRATE YOUR SKIN
Nourish, Soften, and Detoxify

My kids, Sarah and Toby, loved the afternoon hike with the family. Stepping into the
I
warm foyer off the backyard deck—It’s definitely winter, I think to myself brushing the
snow from my coat. It’s getting so cold; I nearly cancelled our outing today. Taking off
my winter gear, I gaze into the mirror and see a strange face staring back at me . . .

Windburn, harsh and cold, dry air—winter wreaks havoc on your skin, especially
on your face. Before you expose your tender skin to the elements, start using daily
treatments that will hydrate your skin and save you from drought-face.

WILDLING
Cold-pressed toning mist that de-puffs and detoxifies
your skin while vitamin-rich sweet fern flushes the
lymphatic system and protects the skin cells from free
radical damage. Ingredients like Damask rose help to
hydrate the skin, and Douglas fir purifies the blood and
improves circulation. Empress Sweet Fern Hydrasoothe
Face Mist is certified organic, cruelty-, and essential oil-
free, vegan and sustainable. wildling.com

NOURISH ORGANIC
Using certified organic ingredients like Moroccan argan,
rosehip seed, apricot, and jojoba oil, Nourish Organic’s
Pure Hydrating Face Serum helps to nourish and soften
for smoother, more supple skin. Plant-derived vitamins A,
C and E work together to restore moisture and boost your
skin’s natural protective barrier. Cruelty- and gluten-free,
and vegan. Available only in the United States.
nourishorganic.com

SUKIN NATURALS
Rehydrate the delicate under-eye area with Sukin’s
fragrance-free water gel. Using a blend of bio marine sea
algae, hyaluronic acid and maize complex, Sukin Hydra
Eye Gel leaves your skin looking revived and fresh. Sukin
uses only natural ingredients with no harmful chemicals
in its water gel; it’s cruelty-free, vegan, and also carbon
neutral (the planet loves you!). sukinnaturals.ca

26 EcoParent | Rest and Repair Winter 2022

 I I
I I I I
I I
PENNY LANE ORGANICS
Penny Lane Organics uses 100 percent natural and certi-
fied organic ingredients like jojoba, coconut, and evening
primrose oil, Ecocert certified emulsifying wax, vitamin E,
and Geogard Ultra (an EcoCert Certified preservative for
use in organic and natural products). Penny Lane’s Hy-
drating Day Cream is non-greasy and rich in nutrients,
vitamins, and collagen, which helps keep your skin mois-
turized and looking and feeling beautiful—apply it in the
morning before you start your day.
pennylaneorganics.com

CARINA ORGANICS
Wash your face every day with this synthetic- and scent-
free natural face wash. Carina Organics Daily Face Wash
is formulated with certified organic plant, vegetable, and
fruit extracts to remove unwanted oils and makeup while
restoring the natural pH of your skin. Created free of
SLS, parabens, cortisone or steroids, it’s hypoallergenic,
cruelty-free, vegan, 100 percent biodegradable, and soy,
gluten-, and dye-free. A wonderful way to start your day.
carinaorganics.com

CLEMENCE ORGANICS
Formulated by Naturopath Bridget Carmady, this face
serum promotes skin repair and renewal using organic
and all-natural ingredients including rosehip, calendula,
and jojoba oils. Clemence Organics Repair Face Serum
is ideal for skin that may be showing signs of aging, sun
damage, scarring or pigmentation; it is also antiseptic, as-
tringent and anti-inflammatory. It moisturizes, increases
skin elasticity, and is made without parabens, sodium
lauryl sulphate, petrochemicals, PEGs, artificial fragrances,
or nanoparticles. Clemence Organics is also carbon neu-
tral, which is awesome for the planet. Using it each day
will leave your skin feeling nourished and rejuvenat-
ed—all without compromise. clemenceorganics.com•

Winter 2022 Rest and Repair | EcoParent 27

 Miscarriage
IT’S MORE COMMON
THAN YOU THINK

tasha medve

© Can Stock Photo Inc. / [YakobchukOlena]

H ow to begin? It’s something you hope won’t ever happen to

you but if it does, it’s an experience that’s different for every-
one. It’s a loss that takes time to grieve, and it’s all too common.
One in four pregnancies ends in miscarriage; it’s time we break the
silence.
My pregnancy was among the 10 percent that end in miscarriage after
hearing the heartbeat. Today I share my experience, my journey, and
my story in hopes that someone reading this will feel a little less alone.
Breaking the Silence
Miscarriage is not spoken about as frequently as it occurs. While no
one should ever feel they have to open up, I firmly believe that no
one should ever feel alone either; family members and a few friends
of mine have told me their stories. Most often I hear about people’s
journeys to get pregnant, or about miscarriages while trying for a
first baby—but I rarely hear people talk about a miscarriage after
they’ve already had a child.

28 EcoParent | Rest and Repair Winter 2022

“Having Another?”—They Ask
I get asked all the time—when will I have another? My son is two and
society assumes we will have another child. I don’t take offence to
anyone who asks, as it’s been ingrained in us to think this way for a
long time. It takes time to deliberately unlearn these assumptions
and change our way of thinking. And sometimes, it takes going
through the experience, which is what happened to me.
My Journey
I was 13 weeks and six days along when I miscarried; I had spotting
for two days and knew something was wrong. I reached out to my
midwife and was fortunate to book an ultrasound within 24 hours.
The ultrasound started and continued without conversation, and
when the technician said she would be right back, we knew that
wasn’t a good sign. The doctor came in to tell us that he had bad
news—that the baby did not have a heartbeat. “This baby was never
destined to be here; the baby hasn’t grown since your seven-and-
a-half week ultrasound and it didn’t completely form, which means
there was a chromosomal abnormality”, he said. Tears streamed
down my face—no one can prepare you for that moment. I was told
that my body may let go naturally or that I would go in for a dilation
and curettage (D and C), a surgical procedure used to remove any
remaining tissue from the uterus after a miscarriage.
We drove home—shocked, sad, disappointed, and confused. What
just happened? What is my body going to do next? I had spent more
than three months thinking I was pregnant and now I just. . . wasn’t.
We pulled into the driveway 35 minutes later, gave each other a kiss,
and all of a sudden my body let go; the seat was full of blood and I
rushed to the shower. I miscarried for a total of two hours. The body
is incredible (it’s easier to say that now)—I had to release 14 weeks of
blood build up, tissue, and a placenta.
Afterwards, I realized I didn’t have much pain. My midwife mentioned
that it’s usually like being in labour (now that’s a pain you don’t
forget!) so I knew it wasn’t the end; that night at 2 am, my body
released more. I had labour pains for an hour getting rid of more
tissue and blood clots. I showered and went back to bed.
Healing
Months later, I still have questions. I still don’t know why my body held
on for seven weeks when I wasn’t pregnant anymore. Some friends
told me that my body was such a good host and fought hard—there’s
beauty in that. Once I heard the news from the doctor, it was like my
body saying, “Okay, now you know; I am going to let go.” I feel so lucky
that my body let go naturally. It would have been a different feeling
and experience if I hadn’t had that ultrasound. It didn’t make grieving
any easier though; loss is loss and everyone has their journey.
After a bit of time, my body entered healing mode. Post-miscarriage
recovery is different for everyone. A week or so after, blood work
Winter 2022
was done to check hormone levels and ensure they were going
down (zero means your body knows it’s not pregnant), a process
that can take up to four months. I made an appointment with a
naturopathic doctor to help heal my body and mind—I felt that this
was right for me. I was so pleased that my naturopath was on the
same wavelength as my midwife, with similar recommendations.
Recovery is not about trying to heal the body faster, it’s about
nourishing the body as it heals. With this in mind, I focused on
getting enough iron, vitamin B12, vitamin D, and protein. I don’t eat
meat, so I cooked a lot of tofu, lentils, beans, eggs, and dairy. My
naturopath made some custom loose-leaf herbal teas for me as
well. Once my body began feeling better, I sought acupuncture and
started exercising harder.
I focused a lot on myself for the next month, which I think is
important. If you’re going through a similar experience, give yourself
grace and lean into your support system. I was surrounded by so
much love that I felt both grateful and overwhelmed at the same
time. I couldn’t imagine being alone without a partner, family, or
close friends during this time. That’s why I wanted to share my
story—I don’t want anyone to feel alone. I also don’t want anyone to
feel that they have to disclose what’s happened to them; I just knew
that this was part of my path through grieving and healing.
During this time, I would randomly cry; the hormones were still
there. I saw someone pregnant and it triggered memories. My son
would ask “do you still have a baby in your tummy?” and my heart
would sink—I feared I would never be able to have another baby.
What will my life look like in three years? What if I run into someone I
forgot to tell? These are all normal thoughts and feelings, and they’re
part of the process; give yourself permission to take the time you
need. Allow yourself to know that maybe you’re okay today, but you
may need help in the future. Allow those feelings to resurface, and
understand that nothing is wrong with you.
Feeling Good Again
As heartbreaking and unfair as it feels to go through this, it’s still true
that the body is pretty incredible. Eight months later I feel stronger,
and blessed that my body knew what to do. I’ve seen signs that it
was meant to be at that moment in my life, despite how difficult it
was. And today, I’m honoured and proud to be there for anyone who
needs support.
Whether you’ve just gone through a miscarriage, you experienced
one 25 years ago, or you know someone who is currently grieving,
please know that this is common and that you’re not alone. Please
listen to your body—only you know what you truly feel. Just remem-
ber that we can show up for each other by being compassionate,
checking our assumptions, and showing vulnerability when we’re
up for it.
Healing from pregnancy loss is a long journey, and we never know
what others are going through. It’s time we come together and
normalize this conversation.•
Rest and Repair | EcoParent 29
 CAN BENE
S FROM F
D
Strength

KI

IT
training
But Are They Ready Mentally?
dr. leslie solomonian, nd,
shivangi maheshwari, and natalie hennessey

© Can Stock Photo Inc. / [GeorgeRudy]

30 EcoParent | Rest and Repair Winter 2022

W hen we think of kids and exercise, most of us think about
soccer games at the local field or playing tag with friends at the park.
It’s not uncommon, however, for kids to have focused training pro-
grams, especially those who are in competitive sports like gymnastics
and hockey. All athletes benefit from cross-training, including cardio-
vascular and resistance training (RT), in addition to skills development
(e.g., sports practice).
Resistance training is important for people of all ages to improve
and maintain strength, build muscle, and maintain strong bones and
mobility. Most kids engage in RT naturally through play that involves
climbing, jumping, hanging, and tumbling. Focused RT may also be
of interest to kids for performance purposes, or just because it feels
good. RT is healthy and safe for most children, as long as proper
equipment and technique are used.
RISKS OF RT
While RT has many benefits, there are also a few potential risks. High
volume and/or intensity RT can cause injury. Injuries in children typi-
cally occur due to a lack of qualified supervision and improper ex-
ercise technique. This can be exacerbated by inappropriate training
during key stages of growth, improperly sized equipment or inad-
equate nutrition for growing and active bodies. The most common
injuries in children are scrapes, bruises, and muscle soreness, espe-
cially around the abdomen and back. More serious are injuries of the
epiphyseal plate, which is the growth centre of the long bones of the
arms and legs. A plate injured due to inappropriate resistance training
can cause growth stunting or fracture. The American Academy of
Pediatrics advises that preadolescents and adolescents should avoid
powerlifting, bodybuilding, and maximal lifts until they reach physical
and skeletal maturity.1,3,7

The best way to avoid unnecessary injury during RT is to ensure

ARE YOUR KIDS READY? children are properly educated and supervised to perform activities
most appropriate to their size, fitness level, and ability. This will also
RT is a method of conditioning that involves the progressive use of help to educate kids about proper gym etiquette and safety.
resistance. This could take the form of moving the weight of one’s
body mass, using resistance bands, or weighted objects.1 The term
resistance training is interchangeable with strength training and SAFETY POINTS FOR KIDS IN RT
although some may think of it as weight training, weights are not a
necessary part of RT. 1. Proper education regarding program design, technique, and use
of equipment.
When considering a more structured RT routine for kids, it’s impor-
tant to keep a few things in mind: Kids should be both mentally 2. Adequate supervision to reinforce the above.
and physically mature in a way that ensures the safety of all par-
ties involved, and children should be able to easily follow direc- 3. Gradual and strategic increase in load and complexity over time.
tions and have good balance (although a smart training plan will
also improve balance). An important factor in RT is proprioception,
which is the body’s ability to sense movement, location, and ac-
tion. Adequate proprioception naturally develops in most children
around seven to eight years of age, ensuring that body movement
is smooth and doesn’t require thought. It’s also advised that chil-
dren with documented medical conditions be checked out by a
qualified healthcare practitioner before starting a structured RT
routine.2

BENEFITS OF RT
Resistance training has both short and long-term effects. In the
short term, RT improves overall fitness and sports performance. RT
also enhances lean body mass, which results in more efficient use
of oxygen and fuel by all tissues of the body, improving metabolism.
Stronger muscles and improved motor skills reduce the risk of sports
(and play) related injuries. The International Olympic Committee
(IOC) and the National Strength and Conditioning Association (NSCA)
also support engagement in resistance training for this reason.
Resistance training also benefits mental health and concentration,
and can enhance academic performance. The confidence and fitness
gained from RT in childhood and adolescence promote health as kids
move into adulthood, thereby preventing common diseases such as
diabetes, cardiovascular disease, and osteoporosis.1,3,4,6,7
© Can Stock Photo Inc. / [NomadSoul1]

Winter 2022 Rest and Repair | EcoParent 31


Sample
Routines
Basic RT Plan—Two days
per week (full body)
All of these exercises can be made more
challenging, even without the use of weights,
and all can be modified; there are many
resources online with videos to ensure correct
form is being maintained.
Workout—Day 1
» 5 minute warm up: Full body stretch (world’s
greatest stretch)
» 2 sets each of 30 seconds: squat jumps,
push-ups, pull-ups, plank
» 2 sets each of 30 seconds: 360-degree
lunges, dips, reverse flies, bird dog
» Repeat
Workout—Day 2
» 5 minute warm up: Full body stretch
» Set 1: split jumps, narrow hand push-ups,
narrow hand pull-ups, side plank (each side)
» Set 2: step ups (each side)
(start with low reps and gradually increase
with each new workout)
Basic RT Grouping Plan
—Three days a week
» Day 1: push resistance exercises and legs
» Day 2: pull resistance exercises and legs
» Day 3: full body: Day 1 or 2 of basic RT plan
32 EcoParent | Rest and Repair
WORKOUT BASICS
Kid-focused training classes are a great way to ensure your
child knows how to train without injury. Programs can be found
in fitness facilities, sports training centres, and some schools. A
well-designed training program should provide proper educa-
tion, supervision, and safe form/position instruction–and can
enhance athletic performance and reduce the risk of injuries.3
It should also be balanced with sufficient mobility training (e.g.,
stretching, yoga) and cardiovascular activity (i.e., movement
that uses large muscle groups and increases heart and breathing
rate for sustained periods). These can be blended into interval-
type workouts and classes, or integrated over time into a com-
prehensive fitness plan appropriate to the child.
WARM-UP & COOL-DOWN
A warm-up before and cool-down after are integral parts of a
safe and effective workout. Warming up offers the body time to
adjust to increased blood flow, can improve exercise outcomes,
and prevent injury. A proper cool-down period can foster flexibility
and decreases the risk of next-day pain. Ensuring proper warm-ups
and cool-downs with each workout also encourages children to
continue these habits into adulthood, when recovery often occurs
at a slower rate (we’re talking to you, 40-plus weekend warriors!).
PROPER FORM
While learning new movements, children should start by com-
pleting the moves unweighted to ensure proper positioning
and appropriate muscle activation. Once they have the cor-
rect form, they can slowly increase the resistance. Working
through all major muscle groups to ensure the strength and
mobility of each joint remains balanced is very important for
all athletes—but especially for growing kids. The major muscle
groups to focus on are the shoulders, chest, abdomen, as well
as the back and legs. Depending on how many days a week a
youth is working out, these can be grouped to ensure they are
all covered (see sample routine). It can be good to aim for two to
three days a week to start. A common sentiment in the training
world is “start big, end small”. “Starting big” refers to movements
that are full body or use multiple groups of large muscles (e.g.,
squat or push-up). Ending small refers to single muscle-focused
movements, such as bicep curls, dips, or hamstring curls. This
prevents injury by making sure smaller muscles are not over-
whelmed too early.
BUILDING STRENGTH
To achieve the muscle breakdown necessary to build strength,
each “set” of an exercise should be completed to “failure”. This
means that you cannot perform one more repetition using the
Winter 2022
correct form.2 It can take several weeks of experimentation to find
this point of “failure.” Logging the details of each workout allows
you to make sure you are choosing the appropriate resistance the
next time. Young people, again, should not be performing maximal
lifts; thus, performing one to two sets of six to eight repetitions per
exercise is a good starting point, and can be increased as fitness
increases. A good guideline is not to increase both the resistance
and the number of repetitions at the same time, and never increase
either more than 10 percent per week.2
It’s not necessary (nor is it feasible) to continue to build strength
indefinitely. Studies have found, however, that once RT is discon-
tinued, approximately three percent of strength is lost per week. For
this reason, young athletes are encouraged to continue mainte-
nance RT, especially if they are cross-training in competitive sports.2
Most well-designed training programs move in cycles of six to eight
weeks, allowing rest periods and changing up the plan regularly
(movements, combination, sets, or all of the above) to require the
muscles and nerves to keep adapting to change, which maximizes
function, strength, and injury prevention.2
NUTRITION
Good nutrition further supports the benefits of RT. During strength
training, there is a necessary breakdown of muscle that is followed
by repair. The body interprets the damage as a need to rebuild
stronger. Because protein is an essential part of muscle structure
© Can Stock Photo Inc. / [JackF]
Winter 2022
and function, this cycle has the potential to cause a protein defi-
ciency.8,9 It’s recommended, for most people, to have at least 0.8–1.2
grams of protein per kilogram of body mass daily.8 However, ac-
cording to the American College of Sports Medicine and American
Dietetic Association athletes, active individuals, and/or those who
participate in RT should consume more protein (e.g., 1.2–1.8 g per
kg of body mass) to ensure that they are meeting their nutritional
requirements. Ingesting a protein-rich snack before exercising helps
to ensure that protein levels stay appropriate to the body’s needs
during the workout.5 Adding a source of carbohydrates before and/or
after strength training also helps in building muscle protein.9
GOOD PROTEIN OPTIONS:
» Protein shakes
» Lentils
» Meat
» Tofu
Ultimately, whether encouraging your kids to jump and climb at the
playground, or introducing them to a fitness facility or group fitness
class, resistance training is great for kids’ physical and mental health.
It can enhance performance, and—when done properly—reduce
injury and encourage lifelong health and wellness.•
For references visit ecoparent.ca/EXTRAS/WIN22
Rest and Repair | EcoParent 33
 HOW

Older Children
CAN BENEFIT FROM

Attachment Parenting
3 Main Concepts to Offer Support

judy arnall, ba, ccfe, dtm

© Can Stock Photo Inc. / [SeventyFour]

34 EcoParent | Rest and Repair Winter 2022

M any people are familiar with attachment parenting skills
for babies, toddlers, and preschoolers. When one sees a parent
breastfeeding a toddler, “wearing” a baby in a carrier, or co-sleeping
with a preschooler, one can assume that the family is practicing
the attachment parenting philosophy behaviours. But what are
attachment parenting behaviours with an older child past the
preschool years? Attachment parenting continues well into the
school-age, teen, and independent adulting years.
MEET ETHAN
Ethan is 16 years old. He’s responsible and does his homework,
chores, and has a nice group of friends. When problems arise that
he can’t deal with, Ethan consults his parents for their opinions on
the matter, but eventually makes his own decisions. When he does
annoying things like leave his dirty socks on the floor around the
house, his parents ask him to change his behaviour and he almost
always complies with these reasonable requests to meet their needs.
When his parents annoy him, he feels confident to bring it up to
them, and they adjust their behaviour in turn. Like any family,
they have stresses in their lives, but Ethan deals with his stress by
going for walks, working out, having a good cry, or chatting with
a friend or family member to help ease his anger, frustration, and
worries. He knows all feelings are okay to be expressed verbally in the
family, although there are definite stated boundaries regarding what
behaviours are allowed to be exhibited. The family has established
expectations of kindness, fairness, sharing feelings, and working out
all conflicts respectfully. Ethan looks forward to finishing high school
and feels his parents will accept whatever life or career choices he
makes. Ethan has been attachment parented.
MEET JACOB
Jacob is 16 years old. He’s burned out by school and only attends
because his parents insist that he must follow the family tradition of
graduating from university. Jacob grudgingly does his homework,
tries to skip out on chores, and prefers to hang out with his friends
over any family gathering. He dreads the rare times when his
family eats together and prefers grabbing take-out to eat in front
of his computer. He feels his parents nag him too much, and he
procrastinates on everything they ask him to do. Jacob deals with his
stresses the way his friends do: they drink, get high, and party most
weekends, which provides welcome relief from Jacob’s unhappy life
and lack of clarity on what he wants to do. He doesn’t care much
for his parents and figures the feeling is mutual. Resentments build
as Jacob has been raised in an authoritarian, punitive family that
has high expectations but provides little nurturing. Jacob harbours
a lot of anger towards his parents, and as soon as he moves out, he
will cut off most contact with them. Jacob has not been attachment
parented.
Three main concepts form the biggest differences between attach-
ment parenting and “conventional parenting” in the school-aged
years. The first concept is Meeting Attachment Needs, the second
is Non-Punitive Discipline, and the third is Cultivating Communica-
tion, which is often the result of the previous two practices.
Winter 2022
1. MEETING ATTACHMENT NEEDS
Children pass through intense attachment needs at different stages
of their lives. These are often most pronounced at the outset of new
experiences: beginning school, moving to middle school or high
school, entering university, moving out, committing to a life partner,
or having a baby. Children want to nest and feel safe in their state of
regularity before moving on to a new environment. They physically
and emotionally cling to parents and family to fulfill their dependence
needs. When they feel emotionally secure and their needs are met,
they are ready to move on to the next stage of independence.
Dependence & Independence
Babyhood TODDLER
PRESCHOOL
The sooner a
child’s dependency
needs are met,
the sooner the PRE_TEEN
child becoms
independent.
SCHOOL-AGE
TEENAGER
YOUNG ADULTHOOD
ADULTHOOD
Attachment-attuned parents recognize the need behind “clinginess”
and indulge it by empowering the child to decide when it’s time to
let go. During the time the child needs additional support, they may
want extra hugs and cuddling, and pre-teens may still want to co-
sleep for comfort. Teens may choose to spend extra time at home
around the family and shun peers for a while. They may wish to do
more family things like reminiscing over photo albums, watching old
childhood movies, or going on bike rides and talking. By doing this,
they fill up on emotional security and become confident to tackle
the new impending change.
The primary way to meet attachment needs is to encourage a child
to do whatever they need to feel secure. Forcing independence only
makes the child clingier and more dependent. The child must be
empowered to move through these stages on their own schedule.
Rest and Repair | EcoParent 35
2. NON-PUNITIVE DISCIPLINE
Attachment parenting focuses on gentle, kind, and nurturing teach-
ing. It’s not punishment; it’s helping the child learn the difference be-
tween appropriate and inappropriate behaviours. They need many
co-regulating verbal reminders and repetitions to connect those
neurons until they develop the memory and self-control to self-
discipline. This kind of teaching sets the family climate of open com-
munication, trust, respect, and caring; there can never be punish-
ment in loving relationships.
Parents often ask, “But how do I make my child listen?” Problem-
solving to meet everyone’s needs and wants is the key, and there
are many good books on how to implement it within families.
Learning about child and brain development is important too.
Children naturally learn self-control as executive function capacities
develop from ages 6 to 25, and they get much better at listening
and remembering when parents make requests. When collaborative
problem-solving is used as the main discipline tool in families,
children care about their parents and their needs as they grow older.
Parents should drop the time-outs, spanking, consequences, with-
drawal of phones and technology, shaming, and grounding, and tell
their children that they never want to punish them again. They can
treat the child as the adult they are becoming and express the desire
to work together as a team to solve problems. Parent and child are
on the same side! Many parents say, “But the world is full of con-
sequences; that’s how children learn.” True, the world can issue
consequences. But only parents have the time and vested interest to
teach their children to problem-solve in all their relationships,
instead of punishing the other person. It’s a skill they will carry
into their future healthy relationships.
3. CULTIVATING COMMUNICATION
Truly open communication can only exist in relationships that are
free from punishment. Kids will not open up to those they fear,
© Can Stock Photo Inc. / [yacobchuk]
36 EcoParent | Rest and Repair
and using a non-punitive parenting style takes the fear out of the
parent-child relationship. Children need to feel safe and know that
expressing any feelings through words is always okay in the family,
while expressing feelings through actions such as hitting is not.
There are limits on behaviours, but not on feelings.
Children often feel scared, angry, upset, hurt, or jealous. An attach-
ment parent will acknowledge the feeling without judgment, com-
fort the child with soft words, hugs and holding, and spend time
helping the child sort out their intense feelings. Then the child can
choose to solve their problems independently or accept guidance.
The child who feels safe exploring their uncomfortable feelings (even
when they're about the parent) is a reflection of healthy parenting.
Reflecting feelings back to children is helpful. An example: “I’m hear-
ing that you are feeling resentful towards your brother because he
never invites you along . . . That must feel hurtful to you.” Acknowl-
edging feelings is the best way to support another person and is es-
pecially helpful for children with depression or anxiety. Again, there
are many resources online to learn how to acknowledge (or actively
listen to) another person. Having regular family meetings to clear
up “living together” issues is also important. Parents should express
guidelines for fair complaining: no put-downs, no name-calling, and
no insults. Children can share how they feel and how the other per-
son’s behaviour affects them and then look for solutions together.
Sometimes, these messy feelings and conversations are not fun and
can be painful, but they absolutely must happen. Resentments build
and fester when issues are not discussed and feelings are not ex-
pressed or listened to. Somebody has to start the conversation.
Attachment parenting older children is very rewarding, even though
it takes time and effort to meet attachment needs, use collabora-
tive problem-solving, and cultivate communication channels. The
payoffs are enormous. Adult children become lifelong close friends.
Watching your children attachment parent your grandchildren with
the same values of caring, kindness, and respect is the legacy you
want to leave behind for a more peaceful world.•
Winter 2022
 Naturopathic doctors
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Winter 2022 Rest and Repair | EcoParent 37
 How to Help Manage

Climate
Anxiety & Kids
Their Distress in These
Uncertain Times
andrea koehle jones

© Can Stock Photo Inc. / [Vanell]

38 EcoParent | Rest and Repair Winter 2022

S ixteen-year-old Subashini Thangadurai thinks a lot about the
future of the planet; like many kids, she’s concerned. “Worrying about the
climate crisis has always seemed like a shadow that followed me for as
long as I can remember. Perhaps it's because the enormity of the climate
crisis was so overwhelming and alarming,” says Thangadurai, a Calgary-
based youth climate activist.
Millions of children and teens around the world are already dealing with
the impacts of climate change, and millions more are hearing about it
every day at school, on the news, from friends and family—everywhere.
According to Professor Mala Rao, Senior Clinical Fellow at the Department
of Primary Care and Public Health, Imperial College, London, the climate
crisis is causing an increase in psychological distress in youth around
the world. Rao is also Chair of a group of experts on the environmental
determinants of climate change and health at the WHO South East Asia
Region, and a long-standing campaigner for climate action.
ECO-ANXIETY IS GROWING
The American Psychological Association first defined eco-anxiety in 2017
as “a chronic fear of environmental doom.” While climate anxiety is not a
formally diagnosable disorder, Rao says the condition and its psychological
impacts on an individual’s beliefs and behaviours are becoming increas-
ingly well recognized. When people hear about the climate crisis, flooding,
and year-round forest fires, climate anxiety can occur; the term describes a
full range of emotions such as worry, distress, and guilt.
In 2021 researchers from the UK, Finland, and the US published the first
large-scale global survey of climate anxiety in children and young people
aged 16 to 25. The survey found that 84 percent were at least moderately
worried about climate change, and 59 percent were very or extremely
worried. The emotions they reported ranged from sad and anxious, to
angry and powerless. Around half of those surveyed highlighted that
their daily lives and functioning were affected by climate anxiety.1,2 This
study reinforced the conclusions of a survey published in 2020 by the UK
Royal College of Psychiatrists, which revealed that over half (57 percent)
of child and adolescent psychiatrists surveyed in England were seeing
children and young people distressed about the climate crisis and the
state of the environment.3
“This is not surprising because climate change
is the biggest threat humanity is facing.”
— Mala Rao, PhD
REACHING OUT AND TAKING ACTION
Subashini Thangadurai has dealt with climate change worries and found
it difficult at times. Over time, she learned to manage the emotions that
came with these worries, and figure out what strategies worked best for
her. It's important to talk about your worries with someone you trust;
Thangadurai credits her family, teachers, and other youth for helping her
overcome her anxiety about the climate crisis. Environmental activism
has also helped her and other kids too. As a member of Alberta Youth
Leaders for Environmental Education (AYLEE), Thangadurai co-authored
Winter 2022
a white paper calling for more climate education and hands-on climate
action to be integrated into all school curricula.
“It's important to talk about your worries
with someone you trust; Thangadurai
credits her family, teachers, and other
youth for helping her overcome her
worries about the climate crisis.”
5 TIPS TO SUPPORT YOUR CHILD
Parents may also feel fearful about the future. The most effective way to
alleviate their own and their children’s worries is to explore how fami-
lies can act together to have a positive impact on climate change. It’s
important to be self-aware about your own fears for the future before
you can help your child. Strive to create a positive, compassionate, and
supportive environment for your child, to help them manage any climate
worries.
1. Listen to their fears with empathy; acknowledge their points of view and
reassure them that their concerns are valid and deserve to be addressed.
2. Support their environmental interests and help them make any chang-
es to their lifestyles that they suggest. For example, make a game out
of turning off lights more often, choose to make more plant-based
meals, and bike to school with your kids instead of driving. If they
want to join an environmental club at school, help them do that; if
their school lacks hands-on environmental education opportunities,
tap into the expertise of climate education organizations. You can
also request outdoor classrooms and more environmental education
opportunities at your child’s school.
3. Get outdoors in nature as a family. Model healthy coping behaviours for
your children by participating in soothing activities like going for a walk
together in a forest, which has the dual benefit of improving emotional
and physical well-being. Planting a tree or gardening with your child can
be a fun option. Not only are kids spending more time outdoors, which
is healing, but planting trees and gardening teaches them important skills
and makes them part of the solution. And kids want to help.
4. Create change by encouraging your kids to channel their emotions
into poetry, music, dance, journalling, painting, and other creative
projects. Highlight their gifts and post their projects around the house
to show them that you value their work.
5. Take action by helping them join environmental education programs
at school, summer camp, or in your community. You can even or-
ganize a fun beach or neighbourhood clean-up party. There may be
climate action organizations in your community offering volunteer
opportunities to show them that they have a voice and can make im-
portant contributions to the climate movement too.
If your child’s anxiety begins to interfere with their ability to function, it’s
important that you seek guidance from a healthcare professional.•
For references visit ecoparent.ca/EXTRAS/WIN22
Rest and Repair | EcoParent 39
 Screen time
Guidelines
For Your Kids & Teens
dr. erica eckstrand, nd
N owadays, it's very challenging to avoid excessive screen
time for children and teens. Parent's ability to get a
break while children are using screens for games and entertain-
ment is a benefit, especially in light of how important parents’ men-
tal health is, to the well-being of their children. There’s also been
a rise in screen-based educational resources for young people.
Something that many parents struggle with is figuring out how
much is too much screen time, and what signs to look out for if
it is becoming too much. If you’re worried, it may be time to find
creative ways to start reducing it.
PHYSICAL HEALTH
Why do we want to start reducing excessive screen time for our
children, when it’s becoming increasingly convenient? Studies
have shown that even small amounts of exposure to commercials
can significantly increase kids' “junk food” consumption.1,2,3 This, in
addition to the sedentary nature of engaging with video games,
entertainment, and social media, has been shown to lead to in-
creased risk factors for heart disease, hormone dysregulation, and
metabolic disorders.4,5 This makes sense, considering the important
connection between increased physical activity and overall health.
Increased junk food cravings and preference for being sedentary
indoors, especially with temperate weather outdoors and fun ac-
tivities to partake in, are signs that your child may be exposed to
excessive screen time.
40 EcoParent | Rest and Repair
© Can Stock Photo Inc. / [evgenyatamanenko]
Other physical health factors to consider that have been linked to
excessive screen time include poor sleep and brain development.6
Blue light, the colour of the light spectrum emitted by electronics,
is also one of the main colours within that of the sun.7 This tricks
the brain into thinking it’s daytime, especially when electronics
are used at night, which then leads to melatonin (i.e., the sleep
hormone) dysregulation.7 The effects of regular screen time alone
on sleep quality cannot be ignored, as it’s crucial for healthy brain
development in children and teenagers.6,7 If your child wakes up
in the morning feeling groggy after adequate hours of sleep, that’s
another sign that they may be having too much screen exposure.
Sleep is just one thing affected by screen time in young people.
Those who are addicted to their screens, have been shown to have
mental and emotional well-being negatively impacted as well.6
MENTAL & EMOTIONAL HEALTH
The addictive nature of screen time is highly problematic. The
neurochemical dopamine, associated with the reward and feel-
good pathways in the brain, has been linked to addiction.6 When
we use screen time as a source of joy, it floods our brains with
dopamine, which only makes us want more of it. It’s crucial for
healthy development to learn how to regulate dopamine levels and
to practice self-control, but it should not be the responsibility of your
young one to figure it out on their own. As with any person suffering
an addiction, when you try to take something away on which they are
Winter 2022
dependent, you will likely receive a negative emotional response. This
is another sign that your child is spending too much time on screens.
This is why it’s really important to find alternative sources of joy (and
dopamine spikes) with which they can replace their screen use.

ADHD behaviour has been linked to this issue as well.6,8 Research has
shown that screen exposure before the age of three reduces attention
span into the teenage years, and continued excessive screen time
has been linked to poor grades in school.8 Children may also be at
increased risk of cortisol (i.e., stress hormone) dysregulation, which
has been linked to mood disorders such as anxiety and depression.6
Cortisol dysregulation has been connected to reduced emotional
resilience, which means a diminished ability to face challenges as
easily as those who have healthy cortisol regulation pathways.

CURRENT RECOMMENDATIONS

There is so much information online, making it challenging to find

reliable data on which to base your family’s guidelines when it comes
to screen time. The following recommendations are based on the
latest research from pediatric health experts, in conjunction with the
American Academy of Pediatrics, and the Canadian Pediatric Society.
They recommend absolutely no screen time for children under the
age of two, one hour of nonviolent television per day for those three
to five years of age, and two hours of nonviolent television per day for
those between six and 12 years of age. They do not endorse any use
of handheld devices or video games for anyone under the age of 12.
For teens and adolescents between 13–18, they recommend no more
than two hours total of screen time per day; this includes nonviolent
television, handheld devices, and a maximum of half an hour per day
of video games.9

CREATIVE SOLUTIONS

When it comes to treating addictions, a key approach that Dr. Gabor

Maté encourages is called compassionate inquiry. 10 This involves
asking what the object of your addiction is providing for you, then
exploring healthier ways to access that. If screen time provides
joy or connection for your child and/or teenagers, how else can
they access those valuable qualities? It’s important to seek support
for creative solutions, as this is no easy task. Support groups (virtual
or in-person) may provide you with out-of-the-box answers that no
healthcare practitioner or family member may think of.

Practicing mindfulness has also been associated with reduced screen

use.7 This can look a lot more fun than sitting down and meditating.
A book I recommend called Sitting Still Like a Frog, by Eline Snel is full
of fun and engaging exercises for children and the whole family that
promote playful mindfulness.11 Although there are research-based
© Can Stock Photo Inc. / [evgenyatamanenko]

expert guidelines for children’s screen time, each child is different

and even the recommended maximum amount of time might be
too much for some. Being cognizant of signs to look out for and
being present for your children are key first steps in your journey
of optimizing health for yourself and your family. Remember to be
patient, trust the process, and reach out for help when needed.•

For references visit ecoparent.ca/EXTRAS/WIN22

Winter 2022 Rest and Repair | EcoParent 41

HOLIDAY GIFT GUIDE

WASTE NO LONGER Functional,

Stylish, and Eco

This holiday season choose something functional, stylish, and eco! Each of these featured
products is created using upcycled material that would otherwise end up in our oceans
or in landfill as waste. These companies deserve not only a shout out, but our support
so that they may continue to make strides in saving our planet.

RIONA'S VEGAN COLLECTION

The new RIONA collection is an affordable vegan line of eco-friendly,
cruelty-free handbags, wallets, and coin purse wristlets approved by
animal rights organization PETA. The RIONA line, available in a range
of styles and colours, is made from biodegradable material and
recycled plastic bottles. Embedded RFID protection to safeguard
personal data, cards, and keys makes this a perfect gift this holiday
season. RIONA is available at 160 Bentley stores across Canada and
online. shopbentley.com

KOMBI’S SUSTAINABLE COLLECTION

OF MITTS AND GLOVES
A Canadian company based in Montréal, Kombi has been serving
Canadians since 1961. During its 61 years in business, Kombi has evolved
to meet the exacting needs of its customers—and as the world looks for
more sustainable products, they haven’t missed a step.

Kombi’s Sustainable Collection is made from recycled materials and fab-

rics, including plastic bottles. The shells are made of recycled twill, mesh,
ripstop, and polyester; the insulated insides are made of PRIMALOFT®
BIO microfibre insulation from post-consumer recycled fibres; and the
lining is made of ACCU-DRI® moisture-wicking micro-polyester, which
is 100 percent recycled polyester from multiple plastic container sourc-
es. The sustainable collection of fashion for your hands comes in many
colours and patterns for children and adults. Only available in Canada.
shop.kombicanada.com

REVEL IV EXP MID POLAR BOOT BY KEEN

Outside doesn’t stop just because it’s cold; neither should you. Stay out-
side longer this winter with the men’s KEEN Revel IV EXP Mid Polar boot,
featuring KEEN Warm Recycled P.E.T. insulation made from plastic bot-
tles, PFC-free water repellency, and pesticide-free odour control made
with natural, environmentally friendly probiotics. Whether it’s for snow-
shoeing, coffee runs, or walking the dog, the Revel IV has superior tread,
so you can grip where others slip. The Revel IV is snowflake-rated for
traction ensuring grip on icy surfaces—even on an incline—while keeping
you warm, comfortable, and dry this holiday season. keenfootwear.com

42 EcoParent | Rest and Repair Winter 2022

 SUGA YOGA MATS
To help remove non-biodegradable wetsuits from landfills, Suga, an innovative
yoga mat manufacturer, collects old and used wetsuits and recycles them into
new yoga mats! Suga does not stop there, though. To ensure your used mat
doesn't end up in a landfill later on, they also offer a customer return program
when your mat reaches “end of life”. Suga takes these returned mats and
recycles them too; this is part of their culture of environmental stewardship,
which makes them part of the solution. At the time of writing, Suga has diverted
41 tons of neoprene wetsuits from landfills. A Suga yoga mat would make the
perfect gift this season for your yoga-loving loved ones. sugamats.com

SAMPLEHAUS
SampleHAUS is a place where they create unique and one-of-a-kind artwork
and pottery. All pieces are made by hand by the owner (and artist) Diana M.
Adams. Diana will create, by request, your pot with a fabric that matches
your home’s decor. Diana’s passion for the environment and beautiful
art is unparalleled as she upcycles interior design waste materials for her
artwork and pottery. Her mission is to reduce textile waste in the world, and
she’s on the right track. If pottery is on your wish list this season, stop by
sampleHAUS and ask Diana to create your perfect pot. mysamplehaus.com

PATAGONIA’S NANO PUFF® JACKET

It’s no secret that Patagonia is in the business of saving our planet. Their
initiatives and manufacturing practices are always earth friendly, and the
men’s and women’s Nano Puff® Jackets are no exception. Warm, windproof,
and water-resistant, the Nano Puff® Jacket is comfortable, lightweight and
compressible using PrimaLoft® Gold Insulation Eco, 100% post-consumer
recycled polyester with P.U.R.E.™ (Produced Using Reduced Emissions)
technology. The shell and lining are also made with post-consumer recycled
polyester (how awesome is that!) with a PFC-free DWR finish. A great fall or
spring addition to your holiday wish list. patagonia.ca

BUFFY’S CLOUD COMFORTER

Not just for winter, this all-season cozy comforter is the perfect addition
to your bedroom. Buffy upcycles approximately 50 plastic bottles for each
cloud comforter and is 100% GRS-certified, uses recycled P.E.T. fill and is
sustainable and BPA- and cruelty-free. The shell is made from sustainable
sources of Eucalyptus TENCEL™ Lyocell, their signature fabric, which requires
less water than cotton does to produce. Doing the right thing doesn’t mean
you’re skimping on quality. buffy.co

COSTA X BUREO VICTORIA SUNGLASSES

Protect your eyes with Bureo sunglasses. The Victoria is a medium to small
fit frame, featuring round lenses. The frames are made from 100% recycled
fishing nets, collected from our oceans (another great upcycling initiative).
These glasses feature Costa’s patented 580 Lightwave® Glass lenses, which
provide 100% UV protection and polarization while cutting down on haze and
enhancing sharpness by filtering out harsh yellow and blue light. When your
glasses reach “end of life”, the frames are fully recyclable. Costa X Bureo Victoria
sunglass lenses come in blue, copper, or grey. bureo.co•

Winter 2022 Rest and Repair | EcoParent 43

 Natural
wellness,
at your
fingertips.
Each e-course:
• Is taught by passionate experts

• Contains video lessons that can be accessed on

any device
• Includes supplementary materials and printables
• Gives you a full year of access, so you can review
at your leisure

ecoparent.ca/learn
 N D N E W
BRA G !
E R IN
OFF

We l l n ess
Kids’
le a r n
e n t .c a /
ecopar

Pregnancy & Bir

Pr Birth

ecoparent.ca/learn
 Black walnut
Misunderstood
jessica robertson
Majesty

© Can Stock Photo Inc. / [epantha]

46 EcoParent | Rest and Repair Winter 2022

K ATHUNK! KATHUNK! KATHUNK! The almost tennis ball
sized nuts fall on the roof, pavement, and grass. Their smell
is unique, a kind of spicy citrus blend. Beneath the pale green husk
lies a hard shell with a delicious nut meat well-guarded inside it.
The black walnut tree ranges from the central United States to the
eastern seaboard, and pushes up into Canada in the Carolinian zone
of Southwestern Ontario. It's maligned by most for the mess of
husks that accumulate underneath it, and for how it suppresses
the growth of other plants in its vicinity. On the other hand, it’s also
a highly nutritious and delicious source of free protein for those
blessed to have it on their land, or in parks nearby.
NATURAL PRESERVATION
The nuts of the black walnut tree are relished by squirrels, other small
rodents, deer, and the red-bellied woodpecker. The ethereal Luna
moth prefers the leaves of black walnut over other food sources. The
walnut, similar to many other nut trees, produces in cycles so the
harvest is not consistent from one year to the next. In a “mast” year
they will have a huge crop of nuts and then produce very little for
the next year or two. In this way, they can overwhelm the squirrel
population and ensure that some seedlings survive.
The black walnut releases a toxin called juglone into the soil through
its roots and drips down from its leaves in the rain. While many native
plants have grown to tolerate this toxin, introduced ornamentals and
many garden vegetables do not do well in its proximity. Juglone can
be found in the soil 50 to 80 feet from the trunk. Placing juglone
tolerant buffer plants between the walnut and more susceptible
species will help shelter them from the effects of the toxin.
SAP, SYRUP & LIQUEUR—YUM!
Walnut wood is prized for its strength, durability, close grain, and
colour. A large tree can also be tapped for sap in the spring, which
can be boiled down into syrup. Mind you, it takes around 40 litres of
sap to make one litre of syrup; you would need to tap a substantial
number of trees to get any decent supply. You can, however, drink
the sap straight, which makes a great spring tonic full of anti-
oxidants and minerals—and requires a heck of a lot less work!
There are two times in the year you can harvest the nut. In June
the tree will drop small, immature nuts that can be made into liqueur
or preserves. At this stage, the entire husk and soft inside are used.
The Italian liqueur Nocino is made from immature black walnuts in
this fashion. Later in the fall when the nut has matured and hardened
its shell, the husk is removed and the shell cracked open to reveal the
nut meat inside.
GET CRACKING!
Cracking open a black walnut is considerably more difficult than an
English Walnut (the ones we typically buy at the store). There are
special nutcrackers available for this purpose, but you can also use
Winter 2022
vice grips to do a pretty good job. The taste is much stronger and
more complex than the English walnut—it’s incredible with ice cream
or baked into breads and sweets.
HUSKING
Removing the husks of the walnuts is a messy job. Make sure you
wear gloves as the husks are typically used to make a black dye,
usually for fabric. Also, there are chemicals in the husk, which make
it an effective anti-parasitic medication—watch out wormies! The
easiest way to husk your walnuts is to lay your harvest out on the
driveway and drive back and forth over them with a vehicle (yup,
you read that right). This does a nice job of smooshing the husks
off. You can then collect the nuts in a bucket and rinse them several
times with fresh water, getting as much of the remaining husk off
as you can. Any nuts that float have already been found by insects,
so toss those. The nuts can be cracked open and eaten at this point,
but if you would like to store them, you need to make sure they are
nice and dry first. If you have the space, lay them out on a tarp in the
garage with a fan blowing on them for a couple of days. Unshelled
nuts can be stored in a cool place for up to two years before the oils
go rancid. This is helpful to get you through the years when the trees
are not producing very much.
Walnut is slow to leaf out in the spring compared to other trees, so
there is a longer period of sunshine for spring ephemerals planted
below them. It also has a fairly open canopy with shade less dense
than a maple’s. For this reason, the area can be used for early floral
displays or for crops in the spring.
JUGLONE TOLERANT PLANTS
These juglone-tolerant plants aren’t all going to party under your
walnut and may do better outside of this zone, but they will survive.
Trees and Shrubs: Maples, paw paw, hickory, pecan, redbud, hazel-
nut, hawthorn, quince, American persimmon, honey locust, rose of
Sharon, spicebush, mulberry, oaks, black locust, elderberry, slippery
elm, viburnum species, and sour cherries.
Perennials: hollyhock, wild ginger, spring beauty, dwarf bleeding
heart, purple coneflower, trout lily, Jerusalem artichoke, daylily, Vir-
ginia waterleaf, bergamot, sweet cicely, sensitive fern, creeping phlox,
mayapple, Solomon’s seal, Christmas fern, wild roses, black raspberry,
stonecrop, chickweed, dandelion, Virginia spiderwort, clover, trillium,
violets, wild grapes, and Hosta.
Annual vegetables: Beans, beets, carrots, cauliflower, corn, onions,
garlic, melons, parsnip, parsley, and squash.
If you have a black walnut on your property and have never seen it
as a blessing, try harvesting something from it this year—whether nut
in the fall, sap in the spring, or green nuts in June. You'll never look at
this majestic tree the same way again.•
Rest and Repair | EcoParent 47
how you

Air Quality
can improve

And Breathe Easier

dr. meghan holpuch, nd

© Can Stock Photo Inc. / [almaje]

A s our world continues with a global climate crisis, we ex-

perience increased incidences of natural disasters and pol-
lution worldwide—thus, worsening air quality. As we require oxygen
“It’s now somewhat
to sustain life, air quality clearly impacts our physical health. Re-
search shows that poor air quality increases the risk of lung condi-
tions and respiratory diseases that can lead to early death, cancer, irrelevant in what part of the
autoimmune disease, and other chronic diseases such as infertility,
neurocognitive conditions, and heart disease, among many others.3 globe you reside because
Thanks to industrialization and burning fossil fuels, we are seeing air quality is being affected
our ozone layer thinning, natural disasters becoming more extreme,
temperatures rising overall, and pollution in our air increasing. everywhere.”
It’s now somewhat irrelevant in what part of the globe you reside
because air quality is being affected everywhere.

Here’s how you can assess the air quality where you live or travel,
and take care of the air you breathe for yourself and your family.
ASSESSING AIR QUALITY
An air quality index reading (AQI) is currently the best indicator
to assess air quality. The higher the AQI, the worse it is. A few for-
purchase resources to access an AQI worldwide are Purple Air
(PurpleAir.com), IQAir (IQAir.com), and in North America, AirNow
(AirNow.gov) is free to search. All systems assess quality by measuring
the amount of particulate matter in the air; however, not all sensors
detect all chemicals and pollutants so be aware of this limitation.
Purple Air and IQAir are real-time programs that use data from laser
sensor users; Purple Air reports data in ten-minute averages while
IQAir reports every sixty minutes. False reports are common with
sensors, but programs are in place to assess and monitor for false
outlying data. AirNow, which is run by the US EPA, provides a 24-
hour average AQI using a filtration and particulate weight system by
gathering data every sixty minutes. AirNow does not have reports in
many rural areas due to the cost of the expensive equipment, which
requires an expert to maintain.
There are different sensors for indoor or outdoor use to monitor your
air quality (in a shop, kitchen, or even in a construction zone). You
have the option to register your device so that you can contribute to
global data collection if you wish.
Every person’s health is unique—while the AQI scale you use
may state mild, moderate, or severe quality, it’s best to assess the
symptoms you or your family members are experiencing at certain
AQI levels, to determine what is safe or not safe for you.

48 EcoParent | Rest and Repair Winter 2022

BIGGEST OFFENDERS
Some of the more concerning contributors to poor air quality are ni-
trogen oxides, sulphur oxides, particulate matter, carbon monoxide,
ozone, and lead—but for those that live near industrial plants, wild-
fires, chemical spraying, or high-density regions, there are many
other chemicals and pollutants at play.
Wildfires
Wildfire smoke is particularly dangerous due to the high amount of
particulate matter and carbon monoxide it creates. Smoke can cause
severe respiratory conditions and can lead to long-term lung damage
and heart conditions.1
Chemicals
Some of the most concerning chemicals are benzene, chlorofluo-
rocarbons, xylene, styrene, acrylonitrile, and other volatile organic
compounds (VOCs). Many of these chemicals are found in common
household products such as cleaners, perfumes, and in most spray
products. There are also many VOCs in newer furniture, carpet, and
area rugs. Other pollutants include phthalates, PVC and BPA in plastics
and building materials, and first- or second-hand cigarette smoke.2
Nitrous oxide is a leading contributor to our declining air quality. It’s
released with the use of pesticides and herbicides on lawns and agri-
culture crops. Many of these chemicals also contain organophos-
phates, which have been linked to neurocognitive conditions.
The burning of fossil fuels from cars, trucks, airplanes, boats, and
machinery contribute to alarmingly high levels of carbon dioxide,
nitrous oxide, and methane—all of which are damaging air quality
and contributing to smog in high-density areas.
If you live in the mountains or a rural community and think you’re
safe, think again; many of these pollutants are detected in the air
thousands of miles from their source.
7 WAYS TO IMPROVE AIR QUALITY
1. Increase vegetation such as plants, grass, and trees around and in
your home. Any species native to your region planted around your
home are beneficial. Indoor plants such as Peace Lily, Devil’s Ivy,
Weeping Fig, and Snake plant are all great low-maintenance additions
that clean our air.
2. Windows are best left open during rain and at night. They should
be closed during high winds, the heat of the day, during high AQI
readings, and on dry weather days to prevent high particulate entry.
If applicable, open and close upper-level windows instead of ground-
level windows to prevent VOCs from accumulating indoors.
3. For those with AC or heating systems, use a high-efficiency filter
with a MERV 13 rating or higher. Check and change filters as often as
needed depending on the amount of use.
Winter 2022
4. Use fireplaces only when necessary. Indoor fires create carbon
monoxide, ash, and smoke that go right into your home–more so if
it’s an open fire. Clean and maintain your flue regularly. Be sure the
wood you are burning is straight from the source and not chemical-
laden processed wood.
5. Use a HEPA filter air purifier in common spaces and bedrooms.
They are not cheap, but for those that suffer from a condition pos-
sibly caused by poor air quality, air purifiers can drastically reduce
symptoms and disease progression. Brands such as Austin Air, IQAir,
or AirOasis use high-quality HEPA filtration systems.
6. Use proper ventilation when you are cooking with a gas stove or
oven. While cooking with a gas stove has its benefits, it does produce
a high amount of methane and nitrogen dioxide, both of which are
toxic.
7. Studies indicate poor air quality induces oxidative stress. Some
antioxidants that may support your body include folate, Vitamin B6
and B12, fish oil, NAC, glutathione, and Vitamin C.4
IMPROVING LOCAL & WORLDWIDE
AIR QUALITY
» Don’t have fires outside or set off fireworks if there’s a fire ban
» Update and change the batteries in your smoke detectors often
» Use non-fuel-based recreational equipment
» Reduce your carbon footprint with less online ordering, vehicle
use, and airplane travel
» Reduce the use and purchase of plastics—yes, even plastic toys for
your kids
» Reduce the use of household chemicals for cleaning. Read those
labels, please!
» Be conscious of the impacts of spraying your property for insects
and weeds
» Purchase chemical-free area rugs, carpets, mattresses, and
furniture for your home
» Eat organic when you can
It's essential for us to advocate for healthy air, not just for older gen-
erations but for our children too. If action does not start with us, our
children will eventually be living in a world where being outside in
nature may provide more risk than benefit—which is a very frighten-
ing thought.
We are living in an era where conscious decision making is a require-
ment when it comes to when and where we engage in outdoor
activities. While we continue to take action for higher air quality
standards, we need to be equipped with tools to improve the air
quality where we live, and make intentional responses when it be-
comes questionable.•
For references, please visit ecoparent.ca/EXTRAS/WIN22
Rest and Repair | EcoParent 49
 Meet our
BRAND AMBASSADORS
Mothers, Bloggers, EcoParent Ambassadors. These influencers are leading the movement for a
more ethical, eco-conscious and sustainable future for our children. Check out their inspiring
feeds, and visit ecoparent.ca/ecocommunity for more ambassador bios!

Laura Durenberger Kat Steck Nicole Spring Lacy Arrowsmith

Laura is the founder Kat is a mom of two, Nicole is a wife and Lacy is a photographer
and creator of the blog thrifting addict, and self- Waldorf homeschooling and homeschooling
Reduce, Reuse, Renew, proclaimed jar hoarder mama to four children on mother of three living in
which acts as a guide to living in Los Angeles. She a homestead amongst the the Pacific Northwest.
help you live with less, is passionate about helping Amish in Pennsylvania. She is passionate about
in a sustainable way. She others (especially moms) Known as @frontierdreams slow living, nature, books
is also the creator and opt out of consumer on Instagram, Nicole is a and Waldorf inspired
host behind Raising Eco culture, buy less new people-loving, introverted, learning. Lacy loves using
Minimalists, a podcast junk and use what they unorganized mess and her camera to document
that acts as a resource have. After challenging doesn’t try to hide it. the seasons and capture
and community for those herself for ethical and Thankfully, knitting and everyday moments spent
raising kids who care environmental reasons to other soothing crafts calm baking, crafting and
about their mind, body, buy no new clothes for a her nerves. Join Nicole as gardening with her family.
community, and planet. year she realized she could she captures the beauty Over the past couple of
Aside from gardening, adopt a lifestyle of buying of simple things everyday years, she also discovered
Laura can be found hiking, (almost) nothing new and with her homeschooling, a love for herbalism and
biking, paddling, camping, wanted to encourage nature loving, garden foraging. Lacy uses her
volunteering in her local others to join too! harvesting, simple living, online platform to inspire
community, and spending and organic powered families to live simply, in
time with family and family. harmony with the natural
friends. world.

@reducereuserenewblog @thejunkyardjournals @frontierdreams @lacy.arrowsmith

reducereuserenewblog.com frontierdreams.blogspot.com lacyarrowsmith.com

Are you an eco-conscious blogger or influencer?

Join our #ecoparent community: ecoparent.ca/ecoparent-community
 for OVER A DECADE, EcoParent has been
north americA'S top print resource for

conscientious
parents

optimize your family’s health

with advice from naturopaths & holistic nutritionists

DETOX YOUR ENVIRONMENT

and create your healthiest home

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with advice and inspiration from our parenting experts

ECOPARENT.CA/SUBSCRIBE
 Winter Sounds Cool —Crunch, Whoosh, Tinkle, and Pish

jacob rodenburg

© Can Stock Photo Inc. / [Bilanol]

52 EcoParent | Rest and Repair Winter 2022

A hh, a walk in the forest on a bitterly cold winter’s day: you
hear the crunch of snow underfoot. At the same time, the forest
seems magically and eerily quiet. If you do hear a sound, such as the
“dee-dee” of a chickadee, or the nasal “ank” of a nuthatch, it seems
as though sound can be heard more clearly and from a greater
distance away. This is because sound can travel more quickly
or slowly, depending on the humidity of the air. Sound moves as a
pressure wave; in drier conditions (like winter), the air is less dense,
so sound travels faster and farther.
During the winter, listen to the noise of snow underfoot—the colder
it gets, the squeakier snow sounds. You can really hear snow squeak
and crunch below temperatures of 12°F (−11°C). This is due to the
delicate ice crystals that break and crack when we step on them.
When it’s warmer, the pressure from your foot causes the snow
crystals to bend and melt. Notice also, that after a fresh snowfall,
the sound is more muffled. Snow absorbs sound that is close to the
ground, so after a winter storm, there is a kind of soft silence that is
both peaceful and soothing.
TRY THESE WINTER SOUND ACTIVITIES:
Foot Thermometer:
On a really cold day—shortly after a snowfall—go for a walk and tune
into the sound that your feet make. Now, look at the temperature
and try to remember that sound. Walk again on a warmer day. With
a bit of practice, you can correlate the sound with the temperature.
Tree Songs:
Here is a wonderful word for you during your next game of Scrabble:
psithurism, meaning the whispering of wind as it blows through
trees and rustles leaves. Did you know that you can get close to
identifying the type of evergreen tree by listening to the quality of
sound the wind makes as it moves through its branches? Perhaps
you have this ability? A spruce tree sounds just a bit different from a
hemlock, a pine, or a cedar tree.
A good way to start is with a white pine tree. You can tell it’s a white
pine by its long soft needles (always in bunches of five). One way
to remember is that there are five letters in “white” and five bundled
needles on a white pine tree. Sit beneath its branches and focus on
the sweeping sound of the wind as it caresses the boughs of the pine.
To hear better, cup your hands behind your ear and push forward.
Do you hear the whooshing sound so characteristic of white pines?
Practice tuning into tree songs—each tree has its own unique sound.
Listen also for the creaking of the branches of oaks, maples and ash.
Winter 2022
Ice Music:
When it first starts to get cold, experiment with the sounds of ice.
Gently tapping icicles together will make a distinctive and delicate
tinkling sound. Can you gather bigger and smaller icicles and tap
out a tune?
Try listening to a pond or a lake when it first starts to freeze. Ice
just forming creates a whole cacophony of sounds from booms and
moans to crackles. There are thrumming noises too, reminiscent of
the lasers used in Star Wars, that you can hear when large expanses
of ice begin to freeze. What can you hear?
Bird Whispering:
It was on a cold winter’s day when a friend said he could call birds in
from the forest. “What are you talking about?”, I asked. Birds are shy,
and if there’s one thing I know, they don’t come when they’re called.
With a smile on his face and a glint in his eye he said, “I’ll show you.”
We stood under the canopy of oaks and maples when he tilted his
head upwards and let go with the strangest of sounds. By pursing
his lips together, he uttered a stream of loud “pssshhhing” noises.
He repeated each phrase a few times a second (pish, pish, pish),
emphasizing the “p” and the “ish” parts. I looked at him quizzically.
It was then that the birds began to arrive. First, black-capped
chickadees flitted in, soon followed by white- and red-breasted
nuthatches. Warblers, woodpeckers, and even other birds swooped
by to check us out. After a few minutes, we had over sixty birds near
us. Some of the chickadees were only a few feet away! How did my
friend do this?
If you are in a forested area where you hear the sound of a
chickadee (with their distinctive “chick-a-dee dee dee dee” call),
then stand next to a tree that has lots of branches. Chickadees
feel safer when there is plenty of cover. Stay very still and begin
“pishing”. At first, pish fairly loudly every few seconds. Continue
this for at least a couple of minutes and then lower the volume
when birds start to arrive. It’s believed that birds respond to pishing
because it sounds similar to the alert calls of chickadees, which are
used when there is a potential threat in the area, such as an owl.
Other chickadees, along with birds of other species, are attracted
by these sounds because they are curious about the nature of the
potential threat.
Winter is an amazing time of year. So strap on your boots, cozy into
your coat, scarf, and toque, get outside and listen to the cool sounds
of winter this season!•
Rest and Repair | EcoParent 53
 Hibernation F eelin’ a little tired at this time of year?
Perhaps it’s your natural response to the sea-
sonal shift towards shorter days. Our human
response isn’t too different from the biologi-
Both Animals & Plants cal responses of plants and animals, lead-
ing all of us to rest and restore through
Take a Break in Winter! this colder, darker winter season. Whether
it’s hibernation, dormancy, or just slowing
down, many creatures use the wintertime as
rebecca clapperton law a chance to take a break.

Animals
Why do our animal friends hibernate?

Finding food and staying warm can be a challenge in our part of the conti-
nent’s winter season. Hibernation is a sleep-like state that animals enter to
help them get through the cold months. To prepare for their long rest, ani-
mals that hibernate eat lots during the fall to put on body weight. They can
then live off their fat stores so they don’t have to eat for months. Before they
enter hibernation, they find a cozy and safe den where they will spend the
winter. Next, they settle down; their body temperature and heart rate drop
significantly and they go into a deep sleep.

Many different species employ this strategy to get through the cold winter
months when food is scarce. Rodents such as chipmunks and ground
squirrels hibernate, as do bats. Amphibians, including frogs and salamanders,
settle down at the bottoms of ponds and streams where they can survive
almost freezing temperatures. The biggest and most famous animal that
sleeps through the winter is the bear.

Plants
How do our plant friends become dormant?

Plants get their energy from the sun; as you go farther North in the winter,
sunlight becomes very scarce, with only a few hours of strong light every
day. This means plants can’t generate as much energy as they need to grow,
so they enter a state of dormancy to preserve their resources in the winter.

Top: © Can Stock Photo Inc. / [byrdyak] Bottom: © Can Stock Photo Inc. / [txking]

54 EcoParent | Rest and Repair Winter 2022

Small plants may appear to die at the end of fall, but this is an
illusion. The part of the plant above the surface of the ground
will wither but the roots stay alive underground, ready to grow
a new stem and leaves in the spring. Deciduous trees lose
their leaves and stay alive, living off their stored sugars without
growing. Coniferous (evergreen) trees, which usually have
needles instead of leaves, stay green all year round and are
photosynthesizing, but still grow less during the winter.

Dormancy is the reason you can tell a tree’s age by counting

the rings in the trunk. In the spring and summer, the tree grows
rapidly, which leaves behind a large ring of lighter-coloured
wood. In the fall and winter—when the tree is dormant—the
wood hardens and becomes darker, each year leaving the thin
rings that you count.

People
What it means for people

Although we don’t hibernate or go dormant, winter is a good

time for us to slow down and take a break. The short days and
cold weather often make people tired; instead of fighting the
feeling, focus on relaxing and recharging as the year comes to
an end.
Things to do
Let’s not forget that there’s a Nature celebration to acknowledge— in winter
Winter Solstice, and it falls on December 21, the shortest day of the
year. Across the globe, it’s observed by bringing light (often in the
form of candles or campfires) into the darkness and sharing time » Search for books about bears and nestle in for story
with loved ones to remind us of joy—even at the coldest time of time together
the year.
» Research what foods are sources of vitamin D (the
This winter, take time to rest and reflect; listen to your body sunshine vitamin) and enjoy a weekly cooking time
when you feel tired. When the days are short and the nights are with the children
cold, every creature can benefit from snuggling up in their den
to take a break.• » Get those warm outer layers on, courageously invite
the kids out, and try your hand at building outdoor
shelters in the forest or the park

© Can Stock Photo Inc. / [shalamov]

For references visit ecoparent.ca/EXTRAS/WIN22

The Exploration Club for Families... NatureKids BC helps children get outdoors to play, imagine
and explore in nearby nature. Join a family nature club near you or become a free-range member. Find out more at
www.naturekidsbc.ca. If you are already a member you can use this activity as part of your Action Awards Quest!

Winter 2022 Rest and Repair | EcoParent 55

 TROGE
S N
E DIRTY
WORD?
dr. stephanie peltz, nd
O ver the past few decades, estrogen has been demonized in
public opinion. As a healthcare provider and woman, it’s interesting to
observe. Sometimes I wonder, why all the fuss? Part of the controversy
traces back to early research on hormone replacement therapy (HRT)
in the 90s, which led to widespread panic about adverse effects and
the safety of synthetic estrogen. Additionally, once advancements
in medical research uncovered that certain cancers are sensitive to
estrogen, a blanket of concern was created. In reality, estrogen is
not the enemy. We all need it for various aspects of our health; in
a healthy individual, estrogen is beneficial. It does require a specific
balance, especially with the other hormones in the body, but overall,
it’s no villain. So, I encourage you to up your game in the understanding
of estrogen, and make friends with it!
ESTROGEN’S MANY FUNCTIONS
Along with progesterone, estrogen is one of the main hormones as-
sociated with female reproduction. It plays a role in the develop-
ment of secondary sex characteristics like breasts, hip shape, and
pubic and armpit hair growth. Estrogen also tells the body when to
start menstruating and when to release an egg. It stimulates the
uterine lining to grow and thicken to prepare for a baby, and triggers
fertile cervical mucus (a marker used by many for fertility awareness).
What you may not know is that estrogen also influences many other
aspects of health, improving mood and libido by boosting sero-
tonin and dopamine. It also supports bones, muscles, brain function,
heart health, sleep quality, skin, and metabolism by increasing sen-
sitivity to insulin. It contributes to an overall feeling of well-being,
and although typically associated with those assigned female at
birth, it is also present and necessary in those assigned male.
PHYTOESTROGENS
Tori Hudson, ND, author and educator says, “Phytoestrogens are non-
steroidal hormone-like constituents found in over 300 medicinal
and edible plants.” Top examples include soybeans, lignans (like in
flaxseed—these are actually converted into phytoestrogens in the
intestines), black cohosh, and many more. These are weaker
plant ‘estrogens’ that stimulate estrogen receptors and perform
56 EcoParent | Rest and Repair
a
© Can Stock Photo Inc. / [aamulya]
FUN FACT
Estrogen is not a single hormone, but rather a
group of hormone metabolites. The primary
three are Estrone (E1), Estradiol (E2), and Estriol
(E3), named after their chemical structure. Each
of these has a niche effect on the body. Estradiol
is the strongest estrogen, and the one referred to
when we just say ‘estrogen’ (that applies to this
article as well)—it’s the one measured in blood
tests. Estriol is weaker, and more protective, and
is produced by the placenta during pregnancy.
Estrone, made in fat, is considered more toxic,
and is most dominant after menopause. In gener-
al, estrogens are mostly made in the ovaries, but
can also be produced in small amounts in breast
tissue, placenta, adrenal gland cells, and fat cells.
some of the same functions as our own body’s stronger estrogens
do. They promote healthy estrogen metabolism, and are considered
beneficial and protective during the menopausal transition—and
potentially reduce the risk of hormone-sensitive cancers. Consult
your healthcare provider to see if these are right for you.
XENOESTROGENS
These are human-made chemicals that mimic estrogen and dis-
rupt the endocrine system. In contrast to phytoestrogens, these are
significantly stronger than our body’s natural estrogen. They are
found in plastics, pesticides, cleaning products, and more. They in-
terfere with hormonal action and metabolism, and contact is best
minimized or avoided if possible.
Winter 2022
HRT FEARS AND BHRT
What happened with HRT to scare us away? There was a famous
study in the late 90s and early 2000s called the Women’s Health Ini-
tiative. Designed to study the effects of synthetic estrogen replace-
ment (in combination with, and without progestin) on heart health
in postmenopausal women, the study was halted prematurely due
to an increased risk of adverse effects. The negative results of the
study received a lot of publicity, creating panic among some users.
The clear message from the media was that HRT had more risks
than benefits for all women. In the following years, a reanalysis
of this trial was performed, and new studies showed that the use
of HRT in younger women had a beneficial effect on the cardio-
vascular system. Notwithstanding this, public opinion on HRT has
not yet changed. An important note is that the hormones used in
this study were synthetic, and did not match those of our bodies.
Now we have access to bioidentical hormone replacement therapy
(BHRT). These hormones are still synthesized in a lab but are shaped
to mimic the body’s natural hormones, therefore are considered ef-
fective and safe.
WHAT ABOUT CANCER?
We now understand that some cancers are considered ‘estrogen de-
pendent’. These are a subset of cancers that are stimulated to grow
by estrogen. Examples include breast, ovarian, and uterine cancers;
however, not all breast cancers are hormone sensitive. Lab test-
ing—including genetic testing—can help classify the risk of devel-
oping some of these cancers, and understand their sensitivity. It’s
also important to mention that fibroids (the most common benign
tumours of the uterus) are also sensitive to estrogen, and can grow
larger in the presence of excess, or unopposed estrogen. These are
all reasons to be informed about estrogen, but not to throw the baby
out with the bathwater. Estrogen is not inherently dangerous, and
should not be universally lowered or blocked. It’s a natural and vital
hormone for all bodies.
THE GOLDILOCKS DOSE
So, what is the goldilocks dose of estrogen? Unfortunately, there’s
no way to answer that question. In a healthy body, estrogen naturally
fluctuates. It is low at birth, rises around puberty, and declines
again in menopause. Also, in bodies that ovulate and menstruate,
estrogen fluctuates throughout the cycle, at its most dominant in
the first half of a menstrual cycle, with a small spike in the second
half. During perimenopause, estrogen oscillates in an erratic and
sawtooth pattern, until finally settling on a low steadier state after
menopause. One big thing to take into account in this discussion is
that estrogen is meant to coexist within a web of other hormones.
In particular, its ratio to progesterone is very important for overall
health, but ratio also matters with testosterone, insulin, cortisol,
thyroid hormones, melatonin, and more. Estrogen is more problematic
when it goes unopposed, is in excess compared to other hormones,
or when its metabolites are not in balance—and symptoms may arise.
ESTROGEN DOMINANCE
You may have heard the term estrogen dominance: It refers to a
state of unopposed/excess estrogen versus progesterone. Symp-
toms include heavy periods, tender breasts, bad premenstrual
syndrome (PMS), water retention, headaches, weight gain, mood
Winter 2022
swings, or fibroids. Estrogen dominance arises for various reasons
including age, elevated percent body fat, exposure to xenoestro-
gens, poor digestion, stress, adrenal dysfunction, some autoimmune
conditions, and more. In this situation, much attention is paid to es-
trogen metabolism. Estrogens are metabolized by the liver through
what’s known as phase one and two detoxification pathways, which
can be slowed down for a variety of reasons. Firstly, this process
requires a good supply of certain nutrients such as the B vitamins,
zinc, selenium, magnesium, and protein. Also, liver metabolism is
taxed by certain foods and drinks (e.g., hydrogenated oils and alco-
hol), and medications and/or chemicals like excess acetaminophen,
and carbon tetrachloride. Optimizing liver function is key to help-
ing promote healthy estrogen metabolism. Estrogen detoxification
is also dependent on a healthy gut microbiome, which can easily
be disrupted by medications (e.g., antibiotics), stress, poor nutrition,
and more.
NOTE: There is not full agreement within the allopathic and naturo-
pathic medical communities on the term “estrogen dominance”. It’s
not a precise term, and your practitioner may use another term for
a similar concept.
THE NUTRITION QUESTION
The nutritional approach to estrogen dominance is multifaceted; limit
the above-mentioned detoxification disruptors (e.g., alcohol), and
increase the necessary nutrients such as B vitamins. It’s also important
to eat adequate protein, increase dietary fibre (aim for 20–30 g per
day), increase sulfur containing cruciferous vegetables (e.g., broccoli),
increase fermented foods like sauerkraut, avoid refined sugar, decrease
foods you find inflammatory, and overall nourish your microbiome.
You may wish to consider a probiotic for this.
SPOTLIGHT
Cruciferous veggies are especially helpful in
promoting liver detoxification pathways and the
metabolism of estrogen because they contain
sulforaphane, a potent antioxidant and anti-
inflammatory that protects against cancer. It’s
found in broccoli, brussels sprouts, cauliflower,
kale, bok choy, cabbage, and more. See Dr. Heidi’s
recipes beginning on page 58 for some great
ways to include more of these, as well as nutrient-
dense and fibre-rich seeds into your diet. All are
great for maintaining healthy estrogen levels.
While estrogen is a heated topic, remember it’s both a powerful force
for good, as well as a potential source of harm. Let’s not fear estrogen,
but continually educate ourselves on how we can maintain an ideal
balance of estrogen in our bodies and allow it to work its magic.•
Rest and Repair | EcoParent 57
 Cruciferous
Power
Reducing PMS, Supporting
Fertility, and Menopause
Transition

dr. heidi lescanec, nd

CAULIFLOWER CHICKPEA FLOUR FRITTATA

© Can Stock Photo Inc. / [berndjuergens]

GF V © Can Stock Photo Inc. / [rezkrr]

A savoury vegan breakfast/brunch dish or even tapa,

this dish is chock full of nutritious cruciferous
vegetables—a delightful version of the traditional frit-
INGREDIENTS

Vegetables » 1½ c water
tata. The flavours are reminiscent of the Spanish tortilla » 1 c finely chopped onion » ¼ c plain unsweetened oat or other
made with eggs and potatoes and often served at room » 2 c finely chopped cauliflower plant milk
temperature as a tapa. Many years ago, consuming these » 1 c tightly packed finely chopped » 1 Tbsp avocado oil
protein-rich yellow triangles known as “tortilla” provided kale » ¾ tsp salt
me with essential mid-morning fuel on the 30-day walk » ¼ tsp salt » ½ tsp each ground cumin and curry
on the Camino de Santiago pilgrimage across Spain. powder
Recently, I was inspired to create a vegan version for a Batter » ½ c chopped fresh cilantro
friend and I have to say this one using chickpea flour (like » 1½ c chickpea flour (garbanzo bean
Italian and French “socca”) knocks my socks off—even flour)
without hiking a mile. As a replacement for the eggs,
chickpea flour works remarkably well to provide the cus- INSTRUCTIONS
tard base. Chickpeas are naturally very high in fibre (great
for satiation and steady blood sugar levels), and particu- 1 Preheat the oven to 375°F.
larly rich in resistant starch. That's a type of starch that
remains undigested until it reaches the large intestine 2 Vegetables: Sauté onions in a bit of oil for a few minutes and then add the
where it then acts as a food source for healthy bacteria. cauliflower, garlic, and salt and stir fry for about 5 minutes. Add the greens
Good gut health is an important foundation for hormone and cook for about 1 minute, or until they’re just wilted, and then transfer the
health. Rather than simple potatoes (carbs), I use cauli- veggie mix into a large bowl.
flower here, which provides a similarly satisfying taste and
texture, but more nutritional power. The cauliflower and 3 Batter: If you have a blender, combine the flour, water, plant milk, salt, spices,
kale featured here are both esteemed members of the and oil and blend until smooth. Alternatively, you can whisk the ingredients
family of vegetables famed for their sulphur-containing together in a large bowl until smooth.
compounds called glucosinolates, which play important
roles in disease prevention by triggering antioxidant and 4 Add the cauliflower/veggie mixture to the batter.
anti-inflammatory processes. These cruciferous com-
pounds support reproductive health and activate can- 5 Add the fresh and dried herbs—mix well.
cer-fighting enzymes in the body (particularly those that
prevent breast, ovarian, colorectal, and prostate cancer). 6 Pour the frittata mixture into a greased pie pan or cast-iron dish and bake for 45
They also support phase two of liver detoxification, which to 50 minutes, or until a toothpick inserted in the centre comes out fairly clean.
is helpful for cancer prevention and women’s health in
all stages of our hormone journey—reducing PMS, and The top will crack and get golden. You can sprinkle with chopped cilantro or thinly
supporting fertility and menopause transition. sliced tomatoes. Serve hot or at room temperature and enjoy!

58 EcoParent | Rest and Repair Winter 2022

 ‘tis the
Season
© 2022 Eden Foods 11823

E Barley Malt Syrup is a

traditionally malted, real organic
sweetener. Nourishing and
appealing, it is an ideal sweetener
for baked good like spice cakes
and gingerbread. E Safflower
Oil is delicious and versatile.
An all purpose oil, it is great for
cooking and baking needs.

Scan to save
on your next
order.

Clinton, Michigan (888) 424-3336 cs@edenfoods.com edenfoods.com

Food

SEED CYCLING ENERGY BITES

© Can Stock Photo Inc. / [gabrielalupu] © Can Stock Photo Inc. / [_miss_lemon_]

T he practice of seed cycling involves rotating seeds

into the diet throughout the follicular and luteal
phases of the menstrual cycle, to support the correspond-
Cardamom Pumpkin Energy Bites
(PHASE 1—FOLLICULAR)

ing hormones. The seeds involved are high in essential

fatty acids, which are necessary for regular hormone pro-
duction. The seeds can also be helpful in binding and INGREDIENTS
excreting excessive hormones, particularly in estrogen
dominance. Raw or ground seeds can easily be incorpo- » ½ c flax seeds » ¾ c dates (about 16 dates),
rated into your daily diet in smoothies, porridge, cereal, » 1 c pumpkin seeds soaked
yogurt, or protein “power balls” like the following recipes. » ¾ c coconut flakes » ¼ tsp cardamom, ground
(unsweetened) (2 Tbsp reserved » 1 Tbsp pure vanilla extract
In the first half of the cycle, the follicular phase (days 1–14), for rolling) » ¼ tsp salt
seeds that are supportive of estrogen such as flax, chia,
and pumpkin seeds are ingested daily. Flax seeds are es-
pecially high in lignans, which aid in binding to xenoestro- INSTRUCTIONS
gens in the body, which then move them out through the
bowels—allowing for more efficient elimination. Pumpkin 1 Soak dates in water overnight or at least 10 minutes.
seeds are a great source of zinc—important for adrenals
and immunity, as well as hormone production. 2 Drain dates and set aside.

The second half of the cycle, the luteal phase (days 15–
30), includes seeds focused on supporting progesterone
such as sunflower seeds, sesame seeds (or tahini, which
is sesame butter), or hemp hearts (an excellent source of
plant-based protein).
3 Grind seeds and coconut in a food processor or blender.
4 Blend in dates, cardamom, vanilla, and salt just until the mixture is uniform.
5 Shape into 3 cm-wide balls using a teaspoon or small scooper and roll each
one in coconut flakes.

Store in fridge or freezer; these are best eaten cold.

60 EcoParent | Rest and Repair Winter 2022

 aw
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Food

SEED CYCLING ENERGY BITES

© Can Stock Photo Inc. / [suti] Photo: Heidi Lescanec

Maca Hemp Energy Bites

(PHASE 2—LUTEAL)

INGREDIENTS INSTRUCTIONS

» ½ c hemp seeds (and 2 Tbsp 1 Soak dates in water overnight or at least 10 minutes.
reserved for rolling)
» ½ c sunflower seeds 2 Drain dates and set aside.
» 2 Tbsp maca powder
» 4 Tbsp cocoa powder 3 Grind seeds in a blender or food processor.
» ½ c tahini or almond butter
» ¾ c dates (about 16 dates), 4 Add the 2 powders and nut/seed butter.
soaked
» ½ tsp pure vanilla extract 5 Blend in dates and vanilla until mixture is uniform.
» ¼ tsp salt
6 Shape into 3 cm-wide balls using a teaspoon or small scooper
and roll in hemp seeds.

Store in fridge or freezer; these are best eaten cold.

62 EcoParent | Rest and Repair Winter 2022

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