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My Top Healing Tips for 2022

Many participants in The 5LBChallenge have requested a strategy moving forward.  They want an overview of the week as well as to know what are the next best steps to take. I want to share my thoughts on my top healing tips for 2022 that will continue to improve your health and wellness moving forward.

I want to ensure you can make 2022 your healthiest year ever!

This post is based on my January 2022 Masterclass in which I co create your morning routine. This will help you implement everything you’ve learned from the 5lb Challenge and add then some.

These are the simple and powerful healing rituals that, with consistency, will offer great reward. My top healing tips for 2022 are the 10 habits to begin stacking that will bring you the long term success you are looking for. 

My 10 Simple & Powerful Morning Healing Rituals

  1. Enjoy the Morning Sunlight (10 mins)
  2. Drink 16-20 ounces of Water first Thing in the Morning (1 min)
  3. Practice Loving Awareness with daily gratitude in The Five-Minute Journal (3 mins) 
  4. Practice Joyful Movement in the Morning (10 mins)
  5. Get outside for that joyful movement (0 mins)
  6. Narrowed feeding window with Intermittent Fasting (0 mins)
  7. Sip a morning elixir of Organo Gold Coffee, Green Tea, or Red Tea (2 mins)
  8. Autonomic pairing through Breath work and Meditation (10 mins)
  9. Recover using Red Light Therapy during breath work/meditation (0 mins)
  10. Find a Community of Support with The Bosnar Total Reset Group
1. LOVING AWARENESS

THE FIVE-MINUTE JOURNAL

INVEST IN THE FIVE-MINUTE JOURNAL
INVEST IN THE FIVE-MINUTE JOURNAL FOR KIDS
2. AUTONOMIC PAIRING

BREATHING EXERCISES

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3. NARROWED FEEDING WINDOW 

INTERMITTENT FASTING

SUBSCRIBE TO MY YOUTUBE CHANNEL
4. REST & RECOVERY 

RED LIGHT THERAPY

INVEST IN A MITOREDLIGHT
INVEST IN A HIGHERDOSE RED LIGHT THERAPY MASK
5. JOYFUL MOVEMENT

REBOUNDING

INVEST IN A REBOUNDER
6. SUNGAZING

MORNING LIGHT 

INVEST IN A SMALL HAPPY LIGHT
INVEST IN A LARGE HAPPY LIGHT
7. MY MORNING ELIXIR

ORGANO GOLD

INVEST IN ORGANO GOLD REISHI BEVERAGES
8. HYDRATION

FILTERED BERKEY WATER

INVEST IN A BERKEY WATER FILTER
9. GET OUTSIDE

FIND A PARK IN YOUR NEIGHBOURHOOD

GET OUTSIDE
10. FIND YOUR COMMUNITY

IF YOU ARE LOOKING TO IMPLEMENT MORE HEALTHY HABITS JUST LIKE THIS, JOIN THE UPCOMING BOSNAR TOTAL RESET GROUP

JOIN THE BOSNAR TOTAL RESET GROUP
LOOKING FOR MORE INFORMATION?

Check out my YouTube channel where I do a deeper dive into my favourite health topics. To join me and my team for live events, visit our Events Page.

by Dr. Kristina Bosnar

Chiropractic Doctor with a Special Interest in Perinatal & Pediatric Care

Advanced Clinical Training from the Institute of Functional Medicine in

Pediatrics

Nutrigenomics

Methylation

Cognitive Decline

as well as

THE ReCODE METHOD®(BREDESEN PROTOCOL) PRACTITIONER CERTIFIED

AND THE WAHLS PROTOCOL® HEALTH PRACTITIONER CERTIFIED

Healthy Holiday Recipe Ideas

You deserve to eat whatever you want over the holidays. I am happy to tell you that YES you can still indulge in delicious, traditional holiday treats that you LOVE without sacrificing your health. Today I am sharing my healthy holiday recipe ideas that are based on your holiday favourites.

Do you often feel like there is no point in sticking to your healthy habits over the holiday season? Is there too much temptation? Do you feel like you don’t get to enjoy the holidays because you can’t eat your favourite holiday foods? Do you feel deprived when you don’t allow yourself to eat whatever you want? Even I used to feel that way when my family and I started our health journey.

Now I won’t even think about letting a holiday pass without a delicious turkey,

holiday stuffing, cranberry sauce and MORE but there is a secret to my success. I have been making seriously scrumptious swaps that my family LOVES and you can do it too. All it takes is a little know how, a little love and a kitchen! The most important way to stay on track over the holiday season is to set yourself up for success. I am going to share my top ways of ensuring your are happy to stay away from the really unhealthy stuff and what to make instead. These recipes will leave everyone asking for more!

 

SWAPS FOR ALCOHOL(1:45)

There are tons of delicious and fun ways to drink healthy over the holidays. You can hear more about my favourite fancy mocktails in my video at 1:45.

PALEO SWEET POTATO SAUSAGE STUFFING RECIPE BY UNBOUNDWELLNESS (3:20)

Everyone wants to enjoy stuffing over the holiday season. Check out one of my favourite recipes from UNBOUNDWELLNESS, click HERE. You can hear more about my take on stuffing in my video at 3:20.

MY VERSION OF CHOCOLATE TURTLES (4:40)

I don’t have a go-to recipe here, I kind of make them on my own. Here is my homemade version of turtles!

Ingredients:

10 Dates

Vanilla Extract

Walnuts or Pecans

Dark Chocolate (6 squares)

One teaspoon Coconut Milk

Sea Salt

Instructions:

1. Mix 10 dates with some vanilla and 1 tbsp hot water.

2. Roll into balls and press walnuts or pecans into 4 corners of the ball to make feet of the turtle.

3. Melt dark chocolate – 6 squares in a stainless steel saucepan on low with 1 tsp coconut milk. 

4. Put the dates on a tray and press in nuts. Drizzle chocolate on top, then top with a pinch of sea salt.

5. Put the turtles in the fridge for 1 hour.

6. Keep ‘leftovers’ refrigerated in a tightly sealed container.

DESSERT (6:34)

This is my favourite substitute for cakes and treats after your meal. This one may take more will power, until you try the coconut whipped cream! I share this simple swap in my video at 6:34.

HOT COCOA (7:15)

Beekeepers Naturals Cacao Superfood Honey

A healthy hot cocoa is the perfect drink for the holidays. If you can enjoy a nice hot drink with your kids that is nourishing and healing, that’s a win! You won’t regret this delicious superfood. My simple hot cocoa recipe is featured in my video at 7:15.

GINGERBREAD COOKIE RECIPE BY THE VEGAN8 (8:25)

This is my new favourite gingerbread recipe. Gingerbread is a staple in my house at this time of year. You won’t want to miss this awesome recipe by the Vegan8 by clicking HERE.  Hear more in my video at 8:25.

LOOKING FOR MORE INFORMATION?

Check out my latest post in The Bosnar Health Blog as I do a deeper dive into these products and some of my other favourites! To join me and my team for live events, visit our Events Page.

by Dr. Kristina Bosnar

Chiropractic Doctor with a Special Interest in Perinatal & Pediatric Care

Advanced Clinical Training from the Institute of Functional Medicine in

Pediatrics

Nutrigenomics

Methylation

Cognitive Decline

as well as

THE ReCODE METHOD®(BREDESEN PROTOCOL) PRACTITIONER CERTIFIED

AND THE WAHLS PROTOCOL® HEALTH PRACTITIONER CERTIFIED

Healing Holiday Gift Guide

A couple wrapping holiday gifts under the tree

Unique AND Healthy gift ideas have been hard to come by in the past. This year, I have a lot of patients asking me what they should buy for their loved ones. It is important to me that the products I recommend in this healing holiday gift guide are going to transform your home into a healing sanctuary. Luckily there are tons of amazing companies that are doing it SO right in 2021.

These presents are the gifts that keep on giving. I’ve made sure to include options at different price points for stocking stuffers and beyond. These ideas will give you exactly the response you are looking for from the people you love. The best part? You will   be doing it all while improving their health.

As an Amazon Associate I earn from qualifying purchases. When applicable, some of these Amazon purchases will be supporting TWO awesome small business owners!

My Healing Holiday Gift Guide

BEEKEEPERS NATURALS
CACAO SUPERFOOD HONEY

I absolutely love cacao superfood honey by Beekeepers Naturals. It reminds me of such great memories of being a kid. Do you remember having hot chocolate as a special treat when it was cold outside?

As a parent, looking at all the terrible ingredients in hot chocolate mixes nowadays, it appalls me. When I finally came across this cacao superfood honey I was really excited. The healing powers of the honey in combination with the polyphenols and cacao, this product is truly a superfood all rolled up into one beautiful teaspoon you can mix with warm milk or water.

My kids and I use coconut or almost milk in our house. Now on those chilly mornings when I want to give my kids a special treat, I can. I also increase the nutrient density of their breakfast with a healthy hot chocolate. I want to make them smile and there is nothing as cozy and warm as a nice cup of hot chocolate in the morning. Especially after coming in from outside. 

PROPOLIS THROAT SPRAY FOR KIDS

I want to share with you the one incredible doctor biohacking supermom secret that I have stashed in my car, in every purse and even in my kids sports bags. It is the Propolis Throat Spray for kids by Beekeepers Naturals.

As the Winter comes around, I want to support my kids immune system at 150%. I love to give my kids a quick spray or two before they run out the door or get out of the car for the day. The propolis in this throat spray is extremely tough on germs. The buckwheat honey is antioxidant rich and makes the taste of this spray nice and sweet. It’s an easy throat spray to take for kids. The taste alone is why I actually recommend this version to adults as well.

Anything that is sweet and yummy you are more likely to use, especially when it is readily available. I just love this spray. It’s small, convenient and you can store it anywhere. It’s also a nutrient dense layer of protection for our kids and for ourselves throughout the colder seasons. Generally, we keep our favourite Beekeepers Naturals products stocked at the Bosnar Health clinic because our clients love them. Luckily, you can also have it delivered straight to your  door through the Beekeepers Naturals website. Don’t forget to use the discount code ‘bosnarhealth’ for 10% off your purchase!

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bosnarhealth

FOR 10% OFF!

INVEST IN BEEKEEPERS NATURALS
THE LOVE TUNER

The Love Tuner is an excellent pattern interrupt. What do I mean by this? It means that when I am experiencing a difficult moment I can use the love tuner as a way to bring healing vibrations to my nervous system and to the people around me. It was a no brainer for me to buy this for my kids last year. They will go upstairs and use them on their own when they are feeling stressed but most of the time when we use them it makes us laugh. Putting us into that healing vibration has been a really great gift for my family. It is especially thoughtful for any of those who are more musically inclined. If you know someone who self regulates with sound, this is a great way to easily and quickly tap into their brain. This is such a thoughtful way to give the soothing gift of music to someone you love.

INVEST IN the love tuner
The muse headband
MUSE – THE BRAIN SENSING HEADBAND

This came out a couple of years ago and it is a biofeedback headband that you put on your head. It actually senses brainwaves, allowing you to learn to get better at meditation. I recommend this to anyone who is looking for other ways to destress and get into that relaxed state. Maybe meditation apps normally doesn’t work for you, or it takes too much time out of your day. The muse offers tons of different types and lengths of meditation. As you listen to your chosen soundtrack, the muse will offer various breathing techniques or visualizations to get you into that parasympathetic, healing state.

INVEST IN THE MUSE HEADBAND
The Oura Ring
THE OURA RING

One of my absolute favourite biohacking purchases I made three years ago is this ring! The inside of the ring has little sensors that track biomarkers. For those of you sports enthusiasts, you may recall the NBA bubble used this tracker for a safe reopening and ended up using it as a tool to improve their game. This ring tracks heart rate variability, deep and REM sleep, average body temperature…the information it can give you is pretty amazing. For example, if you’re getting sleep, is it restful? Not only will this help level up anyone’s health, it is a great preventive tool as well.

invest in an oura ring
THE RELAX INFRARED SAUNA

Throughout my years of practicing Functional Medicine, I spent a long time looking at saunas. 

Some of the most beautiful saunas out there were either very expensive or big and bulky. When a colleague introduced me to the relax sauna, which is a portable sauna, I didn’t believe it would be any good. When I tried it, the results were remarkable. The relax sauna gave me the ability to enjoy a personal far infrared sauna session in as little as 10-15 minutes.

Most saunas, including my big beautiful expensive wooden sauna, are not only more expensive but they require more space and more time. If you are like me, time is precious! The cost and effort required to get the same amount of benefits was so much shorter with my Relax Sauna. Once I started using it regularly, I fell in love with it. I can pack it up and take it with me when I go up North.

My favourite part is that it can easily be set up in less than 5 minutes. Not only is it useful for houses, apartments or smaller rooms, it is also at an affordable price point. I personally use the infrared sauna during my own gut healing protocols. I also encourage most of my patients to use the sauna during detoxification protocols. 

My son calls it the ‘spacesuit’. If I can convince my kids to sit in there for 8-10 minutes (without overheating), they will experience the same healing benefits as I do! Being able to use this biohacking tool to help my family manage the toxins in our environment and the stresses in our lives has been a game changer for us as a family. 

USE PROMOCODE:

kristina2

FOR $75 OFF!

INVEST IN A RELAXSAUNA
ORGANO GOLD ORGANIC KING COFFEE

Not only am I a Doctor to hundreds of patients, but I am also the CEO of a six-figure business and a mom of 3 kids. Obviously, this means I am always looking for ways to biohack my busy life. There is only one way to start the day off right if I want things to go right and it starts with my morning routine. I rely on Organo Gold Organic King Coffee to set the tone of my day. When I have my King coffee I can feel productive, organized and ready to get the day started.

There is nothing worse than waking up and feeling like you’re already behind. Unless it is getting up in the morning and drinking something that you know for a fact isn’t good for you and doesn’t make you feel good. That’s is how I used to feel after my morning coffee. When I started to swap my regular coffee for the Organo Gold King Organic Coffee, I knew I’d found a winning solution for my morning coffee habit. Now I always feel excited about having my morning coffee because I know for a fact that it is nourishing me.

This organic coffee is infused with organic Ganoderma Lucidum spore powder, which is the spores from a Reishi mushroom.

This immune boosting drink is full of antioxidants. Now I can confidently consider my morning coffee my first act of self care for the day. If you know me, you know that this is my morning elixir. An Organo Gold Organic King coffee with coconut milk and honey. That’s my morning routine and you have to give it a try! 

INVEST IN ORGANO GOLD REISHI MUSHROOM INFUSED BEVERAGES
THE FIVE-MINUTE JOURNAL & THE FIVE-MINUTE JOURNAL FOR KIDS

As the Doctor Biohacking Supermom, I am always looking for ways to instill healing habits in my kids and into my own routine. The Five-Minute Journal offers an incredibly easy process of tapping into the healing power of gratitude. As a busy woman who runs a business and has three kids, I find it hard to be in the moment and be grateful for my blessings. Mostly because there are always 20 other things to do! When I do make time for my Five-Minute Journal either first thing in the morning or last thing at night, after only two or three minutes I am brought into the present moment and feeling that power of gratitude.

As a Doctor, I realize the benefits of a regular gratitude practice and I want to pass this on to my kids because they are growing up privileged in a way that I never was.

Using the Five-Minute Journal, and yes there is a Five-Minute Journal for kids, allows my whole family to take a step back and realize all that is right in our lives.

Gratitude has an incredible impact on my mood and on my mindset and the Five-Minute Journal let’s me do this quickly and easily.

INVEST IN THE FIVE-MINUTE JOURNAL
THE BERKEY WATER FILTER 

I like the Berkey Water Filtration System because it is extremely well researched. This filter removes bacteria and chemicals from your water while leaving behind a beautiful delicious flavour. If you don’t have the luxury of installing filters in your home, the Berkey is an excellent option for any space. It is portable, affordable, easy to use and filters large enough amounts for a family on a daily basis that can be bottled up and put away.

I love to put my filtered water into nice glass jars and leave it in the fridge like I’ve had fresh spring water delivered.

I love the fact that the Berkey filter is so easy to maintain and that you can take it anywhere. Literally, you decide to go to a cottage, you can literally pick it up and bring your Berkey filter with you.  There is no other filter in the world like it!

INVEST IN THE BERKEY WATER FILTER
THE AIR DOCTOR FILTER 

When we moved into our new home, I immediately purchased an Air Doctor. A lot of people asked me why I would purchase an air purifier after moving into a brand new home? It probably wouldn’t have mold and we had taken extra care, using non voc and environmentally friendly materials. What most people don’t know is that indoor air can be up to 100 times more polluted than outdoor air. Not only that, but the dust and dust mites in bacteria, viruses and pollen can grow in any space, in any room. The Air Doctor filter was tested and proven to capture 100 times smaller particles than the typical HEPA filters. As soon as I discovered this information I put one in each of my children’s rooms.

In today’s modern age, our children are exposed to environmental toxins regularly.

It was really important to me, especially after my first child suffered from croup and respiratory tract infections a lot, that I covered all my bases. Now I use the Air Doctor multiple times a week, and even more when we don’t open the window, because it genuinely makes a difference to how they sleep. They sleep soundly and seemingly have way less congestion. Even if you don’t think there is a problem, you can always invest in cleaner indoor air in your family home. 

INVEST IN THE AIR DOCTOR FILTER
Some of my other FAVOURITE healthy gifts include

LOOKING FOR MORE GIFT IDEAS?
HEALTHY GIFT IDEAS FOR KIDS
LOOKING FOR MORE INFORMATION?

Check out my latest post in The Bosnar Health Blog as I do a deeper dive into these products and some of my other favourites! To join me and my team for live events, visit our Events Page.

by Dr. Kristina Bosnar

Chiropractic Doctor with a Special Interest in Perinatal & Pediatric Care

Advanced Clinical Training from the Institute of Functional Medicine in

Pediatrics

Nutrigenomics

Methylation

Cognitive Decline

as well as

THE ReCODE METHOD®(BREDESEN PROTOCOL) PRACTITIONER CERTIFIED

AND THE WAHLS PROTOCOL® HEALTH PRACTITIONER CERTIFIED

 

The benefits of red light therapy

DOWNLOAD MY FREE MYTHBUSTING MOTHER E-GUIDE

The sun is a vital natural healing resource. However, most of us spend the majority of our time indoors. This is exactly why I speak so highly of red light therapy. Red light therapy is inspired by the healing power of the Sun. The Sun modulates our biological systems and this is known as photo bio modulation. The benefits of red light therapy have numerous health effects on the body.

Red light therapy mimics the sun rays through low power red light wavelengths. These wavelengths are absorbed directly into the skin to a depth of eight to 10 millimeters.

This has been shown to promote stronger immunity and longevity.

Red light therapy does this by increasing cell proliferation and growth factors. It also decreases inflammatory mediators and cytokines.

This therapy is now being used for weight loss, pain management and mood disorders. The benefits of red light therapy are seemingly endless. It is one of the most exciting tools that you can have in your health arsenal.

Red light therapy stimulates or decreases inflammation.

This helps to control our natural healing abilities. It reduces both inflammation and edema. This is why it’s commonly used to treat joint disorders. Red light activates the lymphatic system. This is the system that helps us to carry waste out of our body. It also increases blood flow and circulation which brings more oxygen and nutrients to our tissues.

This cellular rejuvenation and increased blood flow are the two key aspects of improving joint and tissue health. It repairs and restores connective tissue, like tendons and ligaments, as well as restores cartilage. Recent rheumatoid arthritis studies have shown that red light therapy can be used to decrease morning stiffness and joint pain.

Regular treatment also promotes recovery and healing.

This applies to everyone! Regardless if you’re a high performance athlete or recovering from a chronic health condition. This is why it’s such a great biohacking tool.

As little as two weeks of red light therapy has been shown to improve sleep quality and endurance in female athletes. Studies have shown significant improvement in physical performance, decreased soreness and reduced indicators of muscle damage. In fact, red light therapy promotes the release of ATP from the cells. ATP is also known as your body’s main energy resource.

This photochemical reaction in our cells provides new, renewable energy that our bodies can use for a variety of tasks. That’s not all! It also helps promote healing of wounds, deeper tissues and nerves.

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Red light therapy improves the natural production of collagen and fibroblasts.

This is so important for skincare as well as joint and digestive health. An increase in collagen production helps to reduce wrinkles and fine lines. Red light therapy also decreases redness, skin roughness and improves overall tone. This lowers the effects of oxidative stress and free radical damage, which many associate with the effects of aging.

New research is showing so much promise in the mental health field.

We all know that chronic stress changes the brain. Chronic anxiety and depression is related to changes in the mitochondria and its production of ATP. Remember, ATP is your body’s cellular energy source. This is why it’s so important to know that red light therapy stimulates the release of ATP from the cells. In fact, red light therapy can significantly stimulate the brain to improve symptoms of depression and anxiety. In a recent study, even as little as one red light therapy session showed improvement in depression scores and symptoms two weeks later. In an even larger study, as little as 8-10 minute sessions improved symptoms of depression by 92%. Even more amazingly, 82% of participants went into remission. These results lasted for up to 55 weeks post treatment. This light exposure increases neurotransmitters in the brain, like dopamine and serotonin. That is what makes us more positive and energized.

Red light therapy will also help you positively cope with stress by increasing your resilience to stress.

In a recent study, it has been shown to decrease levels of cortisol in the blood. It also decreases nitric oxide concentrations while increasing serotonin levels.

Talk about building resilience to stress!

According to recent studies, red light therapy may even reverse hair loss by stimulating hair follicle growth.

Honestly, the benefits of red light therapy are exciting and far reaching. Even more exciting is the new information coming out every day. This is why I personally recommend everyone invest in one.

For more about the red light therapy I use at home, Mitoredlight,  click HERE.  

To invest in your own healing top quality, at-home, portable red light therapy, click HERE and get 5% off your purchase.

Next Steps

If you enjoyed this content, please…

  • Join my Mythbusting Motherhood Group full of health inspired Supermoms on a similar journey to more vitality & fulfillment.
  • If you are interested to know how I can help you or a loved one, schedule a discovery call.
  • To help you inspire radical health change in your life and the lives of your loved ones, I have created a special guide: It contains tips about how to ditch the outdated Supermom mindset, how to build an awesome support system, and the daily habits that are the building blocks of good health. Simply click here to download the guide!

If you want other Supermoms just like you to be able to access this information, this knowledge, make sure to use the share buttons below to share it with someone that means the most to you.

The healing benefits of Infrared sauna use

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From sweat lodges to Roman baths, heat has been used for purification, detoxification, and healing rituals for centuries. Most people are vaguely familiar with the healing benefits of infrared sauna use. You may know that sauna use can give you an increase in your metabolism. You may also know that sweating aids with detoxification.

What you may not know is staggering. Studies have shown that as little as 20 minutes of sauna use, three times weekly, can decrease your chances of cardiovascular disease by a whopping 70%!

I recommend using an infrared sauna. It’s what I personally have in my home and it’s what we use in the clinic. The benefits of infrared light mimic that of the sun without the harmful UV. There’s also additional benefits to infrared heat. It penetrates deeper than traditional saunas. This leads to more healing benefits.

Firstly, Infrared Saunas should be used as a post workout recovery tool.

Infrared helps deliver more oxygen to muscle cells for faster repair and pain relief. 

Secondly, regular Infrared Sauna use increase the health of your body’s largest organ your skin.

infrared waves increased circulation, helping regenerate cells. They also help increase collagen and elastin production, the two ingredients for healthy glowing skin.

DOWNLOAD MY FREE MYTHBUSTING MOTHER E-GUIDE

Lastly, improve immunity by increasing your core body temperature with Infrared Sauna sessions.

What if I told you that a 1% increase in body temperature results in a 40% increase in immunity? That’s exactly what cancer researchers are finding. In repeated sauna sessions, resistance of cancer cells becomes weaker and weaker while immune system function becomes stronger.

These are only some of the amazing healing benefits that Infrared Saunas have. This is why I personally recommend everyone invest in one.

For more information about the infrared saunas we have in-clinic,  click HERE.  

To purchase your own healing top quality, at-home, portable infrared sauna, click HERE and use the discount code ‘kristina2’ for $75 off your sauna.

Next Steps

If you enjoyed this content, please…

  • Join my Mythbusting Motherhood Group full of health inspired Supermoms on a similar journey to more vitality & fulfillment.
  • If you are interested to know how I can help you or a loved one, schedule a discovery call.
  • To help you inspire radical health change in your life and the lives of your loved ones, I have created a special guide: It contains tips about how to ditch the outdated Supermom mindset, how to build an awesome support system, and the daily habits that are the building blocks of good health. Simply click here to download the guide!

If you want other Supermoms just like you to be able to access this information, this knowledge, make sure to use the share buttons below to share it with someone that means the most to you.

Healthy Holiday Gift Ideas for Kids

Most of my parents are worried that they have NO IDEAS when it comes to unique and healthy holiday gifts for their kids. I have been asked for healthy holiday gift ideas for kids for years because the gifts many kids ask for encourage or increase unhealthy habits. This is especially concerning if a family who is already struggling with health issues.

I know sometimes for parents it feels hard getting kids to adopt healthy habits at all! It is a common misconception that kids don’t like healthy but your kids will LOVE the items I include in my TOP 5 healthy holiday gift ideas for kids.

The good news is that patients I see in my practice with the best outcomes are kids! 

Kids LOVE adopting healthy habits and here is why. Firstly, they don’t have habits that have solidified over decades. Secondly, kids are smart. Once they start to feel better, they learn what works for them and stick to it. Finally, kids have GREAT instincts. When a kid gets sick, they want to slow down and heal. Kids are incredibly resilient and it is important to equip them with good health early on in life.

As a Mom of three, I know how important it feels to ‘get this right’…and I can’t wait to share these great ideas with you! Unique and healthy holiday gifts should be fun and exciting for both you and your kids! 

As an Amazon Associate I earn from qualifying purchases. When applicable, some of these Amazon purchases will be supporting TWO awesome small business owners!

For healthy AND awesome gifts this year, here are

My Top 5 Healthy Holidays Gift Guide for Kids

 

The Benefits of Blue Blocking Glasses
BLUE BLOCKING GLASSES

The kid that loves the computer/gaming/ watching TV/their phone: Let’s face the fact that our kids are on electronics this year more than ever before. AND they love being on their electronics. If we can can buy them something that will give them a little bit more time playing on the computer, a little closer to bedtime in the healthiest way, YOU can finally fall asleep satisfied at night.The benefits of blue blocking glasses are well known and by removing the blue light emitted by screens during those pre-bedtime hours, you can protect the body and the brain from the stimulation caused by blue light. Blue light is known to affect the pineal gland. This is the gland that secretes melatonin, the hormone that helps us to fall asleep.

If you want your kids to have better sleep cycles also known as their circadian rhythm, get them the gift of these glasses! Not all brands are created equal. Rest assured that Swanwick is one of my go-to brands.

INVEST IN blue blocking glasses
Beekeepers Naturals Cacao Superfood Honey
BEEKEEPERS NATURALS

The kid that loves SWEET TREATS: This amazing cacao superfood honey is a mix of raw wildflower honey and cacao which has been shown to contain flavonoids that help your body function and protect against everyday toxins and stressors. This product is great for boosting immune function and supporting overall immunity. It isn’t the only amazing products from Beekeepers Naturals either. This brand is currently one of the NEWEST AND COOLEST products being promoted by Kourtney Kardashian and Kendall Jenner (See the article HERE)!

One of the leading causes of chronic illness is inflammation. If we can give our loved ones something delicious that will decrease inflammation, it is a win win! 

This cacao honey is body nourishing and healthy habit forming. Add a delicious dairy alternative to a tsp of this and you will be drinking the BEST HOT CACAO OF 2020 on a beautiful holiday morning with the whole family!

The Raw Bee Pollen is also one of our favourites to sprinkle into smoothie bowls, kombucha and more! Visit the BeeKeepers for more information.

Use PROMOCODE: bosnarhealth for 10% OFF!

INVEST IN BEEKEEPERS NATURALS
Living Libations Blush
Living Libations

The kid that you find wearing your makeup (whether you like it or not): It feels like only yesterday that I found my expensive all-natural lipstick in my 7 year old daughter’s purse…because it was yesterday. Kids get TONS of cheap, toxic makeup in gifts and it is time to make a change. There are tons of brands doing clean makeup so it is important to do your research and invest in something healthy (and special) for any child who is going to get their hands on some less-healthy version anyway!

This Maiden Fern Blushing Balm is the perfect 2 in 1 for any child that is rushing into makeup like a teenager. Living Libations is one of my favourite essential oil companies and offers beautiful natural and lovingly made products. This is a healthy and safe way to introduce any child to makeup (if you can’t beat ’em, join ’em). 

INVEST IN LIVING LIBATIONS
A himalayan salt lamp
HIMALAYAN SALT LAMP

The kid who likes their peaceful sanctuary: Looking for a calming night light for your kids room? Mood lighting is so important for setting a peaceful atmosphere. There is also emerging evidence that these lamps can reduce electrical pollution! This lamp is known for releasing negative ions into the environment, working as an air purifier. The calming light is an additional benefit and is a great way to encourage proper circadian rhythm.

INVEST IN A SMALL SALT LAMP
INVEST IN A LARGE SALT LAMP
The Superfood Alchemy Cookbook
BOOKS LIKE THE SUPERFOOD ALCHEMY COOKBOOK

The kid that does things differently: Kids LOVE to learn! Ever had a lavender blueberry smoothie? YUMMY! You will absolutely love making recipes like this with your curious kid! The recipes in this book by healthy living expert and author of over 24 cookbooks, BodySoulAlchemy’s Jennifer Iserloh, bring together nature’s strongest ingredients – superfoods, adaptogens, essential oils, and healing herbs and spices – in delicious combinations that increase their healing properties. Each chapter also shares simple home remedies, natural body treatments, and powerful rituals for wellness in body and soul. In between recipes for Buttered Brazil Nuts and the Mocha Chip Smoothie with cacao nibs, you will find recipes for a diffuser oil blend for self expression, a natural toothpaste recipe and a meditation to activate your voice.

INVEST IN SUPERFOOD ALCHEMY

Some of my other FAVOURITE books for kids include (yes, some of these are adult books and my 8-12 year olds LOVE them)

INVEST IN THE FIVE-MINUTE JOURNAL FOR KIDS
INVEST IN LIMITLESS BY JIM KWIK
INVEST IN BOUNDLESS BY BEN GREENFIELD
LOOKING FOR MORE GIFT IDEAS? CLICK HERE!
LOOKING FOR MORE INFORMATION?

Check out my YouTube channel where I do a deeper dive into my favourite health topics. To join me and my team for live events, visit our Events Page.

by Dr. Kristina Bosnar

Chiropractic Doctor with a Special Interest in Perinatal & Pediatric Care

Advanced Clinical Training from the Institute of Functional Medicine in

Pediatrics

Nutrigenomics

Methylation

Cognitive Decline

as well as

THE ReCODE METHOD®(BREDESEN PROTOCOL) PRACTITIONER CERTIFIED

AND THE WAHLS PROTOCOL® HEALTH PRACTITIONER CERTIFIED

The top mysterious symptoms that should alert you to thyroid dysfunction

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The top mysterious symptoms that should alert you to thyroid dysfunction are not well known.

A goiter is the top symptom often associated with thyroid issues. This is basically a swelling at the base of the neck where the thyroid gland is located. Usually, this is created by nodules being formed on the thyroid because it is trying to work harder. Noticing tightness in the throat or difficulties swallowing pills are signs to take a closer look.

A goiter may be the most well known symptom of thyroid dysfunction, however, it’s not the most common symptom I see in my practice.

Unfortunately, most people don’t know that these symptoms are linked to thyroid dysfunction. Today I’m going to share with you the top mysterious symptoms that should alert you to thyroid dysfunction.

The classic symptoms of thyroid dysfunction are cold intolerance, forgetfulness and fatigue.

The thyroid gland is like the body’s thermostat. You will be colder more often when it’s not sending appropriate amounts of hormone your body to release and produce heat. Difficulty concentrating, brain fog and memory impairment are also signs the thyroid function is off. Both hyperthyroid and hypothyroid symptoms mimic mild dementia. This occurs when thyroid hormone levels fluctuate causing insufficient stimulation of different systems in the body. Finally, thyroid dysfunction causes fatigue through a number of mechanisms. Most notably, a decrease in metabolism. This decreases the amount of energy your body can produce through a molecule called ATP. ATP is our molecule for energy. When we have less ATP, we have less energy. The result is fatigue that is pervasive and long lasting.

Did you know that thyroid dysfunction could be at the root cause of your irregular bowel movements?

The thyroid hormone is known for regulating metabolism. When you have too much thyroid hormone your metabolism is revved up. In this case, you may experience diarrhea. On the other hand with too little thyroid hormone, you may experience a slower bowel. This results in constipation. In my practice, irregular bowel movements are often an early sign of thyroid dysfunction. 

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Hair loss can also be an early sign of thyroid dysfunction.

It affects the life cycle of each strand of hair when thyroid hormone production is disrupted. It impacts development of hair at the root, how long it grows before falling out and replacement of new growth. Thinning across the scalp and eyebrows is common. It’s usually a gradual thinning as opposed to localized bald patches. If you find yourself brushing your hair and clumps are coming out, check your thyroid function.

Thyroid hormone and metabolism

The thyroid hormone regulates essential processes for normal growth and development, as well as metabolism in adults. The thyroid is not the only component involved in regulating metabolism. However when your thyroid doesn’t produce enough hormones, the metabolism and cellular processes slow down and change. 

Next Steps

If you enjoyed this content, please…

  • Join my Mythbusting Motherhood Group full of health inspired Supermoms on a similar journey to more vitality & fulfillment.
  • If you are interested to know how I can help you or a loved one, schedule a discovery call.
  • To help you inspire radical health change in your life and the lives of your loved ones, I have created a special guide: It contains tips about how to ditch the outdated Supermom mindset, how to build an awesome support system, and the daily habits that are the building blocks of good health. Simply click here to download the guide!

If you want other Supermoms just like you to be able to access this information, this knowledge, make sure to use the share buttons below to share it with someone that means the most to you.

5 Steps to reset your gut health

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All disease starts and ends in the gut. In my practice, I see patients suffering with cognitive decline and brain fog, autoimmune diseases like eczema, rheumatoid arthritis, and irritable bowel as well as hormonal imbalances. Would it surprise you to know that my specialty is gut health? Today I’m going to share the top 5 steps to reset your gut. Let’s start with how are those things related.

Firstly, The majority of our brain chemicals are made in our gut. Secondly, poor gut health is a major trigger for autoimmune disease. Lastly, hormonal imbalance is a key indicator of disruption in the gut.

If you’re struggling to heal your gut for years, you may be missing a step. Here are the 5 steps to reset your gut health.

Adopting a whole foods diet

What does that mean? It means no processed or box food and what we like to call one ingredient foods. This means healthy consciously raised meats, fruits, vegetables and healthy fats.

The three C’s: choose, chew, cherish

Choosing the right food is so important. An anti inflammatory diet including lots of fruits and vegetables, consciously raised meats and healthy fats like we’ve said before, is important. It’s important to choose organic as much as possible or foods that aren’t sprayed and genetically modified.

Chewing is one of the most important and overlooked things in gut health. You don’t have teeth anywhere else in your digestive tract. If you don’t sit and chew your food thoroughly, your body isn’t able to absorb all the nutrients and vitamins in it. 

Lastly, chilling and relaxing when you’re eating is so important. Our nervous system was set up to either rest and digest or run away from danger. If you’re trying to eat your meal while you’re stressed out when reading emails, talking to someone angrily, or driving somewhere, your nervous system won’t be in the state for you to have optimal digestion.

Before you start to eat, sit down. Relax. Take a couple breaths and sit in a peaceful environment. Relax while you’re eating. This will help you optimize your nervous system function, which will help optimize your digestion.

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Remove inflammatory foods

The top inflammatory foods out there are gluten and dairy. Gluten has been shown to cause disruption in the gut to all humans, some people more than others. This is one of the reasons we suggest gluten. Dairy has been linked to hormonal imbalances and also to neuro-inflammatory diseases, such as multiple sclerosis, in the scientific literature. If you want your best bang for your buck and you’re on a gut healing journey (and you haven’t moved gluten and dairy) try this step next, and see how much better you can feel.

Other inflammatory foods are corn nuts, soy, and eggs. If you’ve been trying to heal your gut for a long time, try this step next. See how much better you feel in four weeks.

Functional medicine testing

If you’ve tried all the other steps and you still have lots of gut health issues, then it’s time to dig deeper.

Functional Medicine testing does just that. Looking at a cellular level at microbiome, nutrition deficiencies, exposure to environmental toxins like mold toxins and other environmental toxins. All of these things that functional medicine tests look at can help you dig deeper into why your gut health is still poor.

To learn more about functional medicine testing, go to my YouTube channel and watch my video on functional medicine testing.

Work with an expert

There’s so much information out there. Inevitably, you’ve done research on your symptoms. You may know everything about your condition, more than most people. Yet you don’t know what to do with your functional medicine testing.

When you work with an expert, they take your unique history. They review your symptoms and your condition. They look at your functional medicine testing results. Then they put together a program and a protocol that’s specific for you. Because you’re unique and the timing and order are vital to your success.

If I’ve learned anything as the doctor biohacking supermom, it’s to ask for help. You can’t and you shouldn’t do it alone.

Next Steps

If you enjoyed this content, please…

  • Join my Mythbusting Motherhood Group full of health inspired Supermoms on a similar journey to more vitality & fulfillment.
  • If you are interested to know how I can help you or a loved one, schedule a discovery call.
  • To help you inspire radical health change in your life and the lives of your loved ones, I have created a special guide: It contains tips about how to ditch the outdated Supermom mindset, how to build an awesome support system, and the daily habits that are the building blocks of good health. Simply click here to download the guide!

If you want other Supermoms just like you to be able to access this information, this knowledge, make sure to use the share buttons below to share it with someone that means the most to you.

Stress is the #1 reason you can’t lose weight

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Stress is the #1 reason you can’t lose weight. Most people understand stress as deadlines responsibilities, busy schedules and stressful emotions like anger, frustration and loneliness. But what you may not know is that stress triggers a physiological response in the body. This response is regulated by something called the HPA axis.

A stressful thought comes into your mind, that stimulates the H, the hypothalamus. The hypothalamus stimulates the P, the pituitary gland, to stimulate the adrenal gland, which is the A to release certain hormones.

This mechanism is known for acute stress. But in today’s modern society, chronic stress is abundant. As we have this chronic stress, this HPA Axis gets dysregulated.

Chronic stress and cortisol

When you have a chronic stressor, the HPA Axis signals your adrenal glands to release a hormone called cortisol. This mechanism is to help you run away. The way we do this is cortisol stimulates your body to release sugar into the blood. This is so you can put it into your muscles and run away.

When you’re experiencing chronic stress all day long, your body is releasing sugar into your bloodstream. If you’re not actually running away and moving, that increase in blood sugar will eventually lead to insulin resistance. Insulin resistance prevents us from using this blood sugar. This blood sugar later gets deposited around your belly and midsection. If you’re someone that’s doing all the right things, and you can’t lose that last five pounds of stubborn belly fat, you may have insulin resistance.

Chronic stress and excessive exercise.

Most people are living in a state of chronic stress. When you add excessive exercise, you’re creating a massive amount of inflammation in the body. This is the number one mistake I see in my practice. Patients who are super stressed out in their day, and then they go to the gym and work out really hard. I see this often in my practice and it’s a lethal combination. This creates a state of emergency in the body. In this state, our body will hold on to caloric reserve, just in case it needs to run away and needs those calories. This combination is often the reason why most people can’t lose weight.

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Chronic stress and hormones

Chronic stress directly impacts your hunger hormone, and this will keep you from achieving your ideal weight. Your hunger hormone is known as ghrelin.  As you increase stress, your body secretes more and more ghrelin. This makes you hungrier and you eat more calories. This is not about willpower. It’s your body’s biochemical survival response. 

Chronic stress and digestion

Did you know that you can’t properly digest in a chronic state of stress? There are two major parts of our nervous system. The sympathetic, which is the fight or flight part of our nervous system, and the parasympathetic, which is for rest and digest. You can only be stimulating one or the other. In a sympathetic state, your body cannot properly activate the salivary glands and it cannot release the appropriate digestive enzymes. This directly decreases nutrient absorption in the gut, no matter how healthy your diet is. This nutrient deficiency impacts your metabolism and causes you to hold on to excess weight.

If any of these points resonate with you, stress is the #1 reason you can’t lose weight. 

Next Steps

If you enjoyed this content, please…

  • Join my Mythbusting Motherhood Group full of health inspired Supermoms on a similar journey to more vitality & fulfillment.
  • If you are interested to know how I can help you or a loved one, schedule a discovery call.
  • To help you inspire radical health change in your life and the lives of your loved ones, I have created a special guide: It contains tips about how to ditch the outdated Supermom mindset, how to build an awesome support system, and the daily habits that are the building blocks of good health. Simply click here to download the guide!

If you want other Supermoms just like you to be able to access this information, this knowledge, make sure to use the share buttons below to share it with someone that means the most to you.

The Power of Functional Medicine

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The power of functional medicine is not only to help reduce symptoms. It is also for long term prevention and ultimate healing.

Functional Medicine is not only for the chronically ill or those with chronic mysterious symptoms.

The power of functional medicine can be harnessed for high achievers who  want improvement. Perhaps they want to achieve a personal best in their sport or optimal brain function to get that promotion at work. Maybe they want to be their very best self with their family and friends.

Today I’m going to share with you how to find the right Functional Medicine Practitioner. Are they practising the five foundational aspects of functional medicine?

The first powerful foundation of functional medicine is taking a thorough history.

Conventional medicine always does a thorough medical history. However, Functional Medicine takes it one step further. We look at environmental exposures, toxins. Stresses and traumas you’ve had in your life. Even genetics. Using all of this information, we look at how multiple factors caused the manifestation of your symptoms.

The second powerful foundation of functional medicine is functional testing.

Conventional medicine tests levels. For example hormone levels, iron, white and red blood cells or liver enzymes. Functional Medicine takes it a step further. We look at why those levels are off. Looking at our body’s ability to absorb, lack of stomach enzymes, imbalance in the microbiome, bacteria and even parasites. Any or all of those things could be the root cause.

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The third powerful foundation of functional medicine is a personalized approach. 

The order and timing of this protocol is specific for you as an individual.

Some people are very sensitive to change and some people are not. Constant communication and feedback that we get from you will help us support you along the way.

I see many people with the same symptoms and different root causes and vice versa, the same root cause with different symptoms. That is why it’s so important to have a personalized approach. Supervision throughout all of your protocols is vital to make sure it’s working for you. 

The fourth powerful foundation of functional medicine is mindset mastery.

Change is hard. It’s not about willpower, let that guilt go. In order for behaviour change to happen, it needs to happen on a physiological level. The most powerful and effective way to change physiology is through a shift in mindset.

Changing our mindset changes our biochemistry and our physiology. That creates long lasting behaviour change. It is one way that functional medicine is so different, because long term behaviour change has a huge impact on our ultimate long term health.

The last and most powerful foundation of functional medicine is the relationship between the doctor and the patient.

Feel seen. Feel heard. The true power of functional medicine is in its’ ability to inspire patients to be an active participant in their healing journey. If you’re seeing a specialist and are working with a holistic practitioner but still feel like there’s something in the middle missing, functional medicine is for you

Next Steps

If you enjoyed this content, please…

  • Join my Mythbusting Motherhood Group full of health inspired Supermoms on a similar journey to more vitality & fulfillment.
  • If you are interested to know how I can help you or a loved one, schedule a discovery call.
  • To help you inspire radical health change in your life and the lives of your loved ones, I have created a special guide: It contains tips about how to ditch the outdated Supermom mindset, how to build an awesome support system, and the daily habits that are the building blocks of good health. Simply click here to download the guide!

If you want other Supermoms just like you to be able to access this information, this knowledge, make sure to use the share buttons below to share it with someone that means the most to you.