Best Health & Wellness By Dr. Nathalie https://drnathaliebeauchamp.com Free Fitness App. Fit Lifestyle Training Wed, 17 May 2017 15:19:40 +0000 en-US hourly 1 https://wordpress.org/?v=4.7.5 89774718 7 Things to Spring Clean for Better Health!  https://drnathaliebeauchamp.com/general-health/spring-clean-better-health/ https://drnathaliebeauchamp.com/general-health/spring-clean-better-health/#respond Mon, 15 May 2017 17:42:10 +0000 https://drnathaliebeauchamp.com/?p=5264 Summer is just around the corner. Before vacation and days-spent-outdoors get in the way, it’s time to clean up! Because let’s face it, the last thing you want to do on a hot Summer’s day is declutter. Here are 7 areas of your life that you can spring clean for better health and a great […]

Best Health & Wellness By Dr. Nathalie, 7 Things to Spring Clean for Better Health! 

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Summer is just around the corner. Before vacation and days-spent-outdoors get in the way, it’s time to spring-cleanclean up! Because let’s face it, the last thing you want to do on a hot Summer’s day is declutter.

Here are 7 areas of your life that you can spring clean for better health and a great Summer

1. Your Pantry – Trying to lose weight or eat healthier? Your pantry is the first place you should declutter. The best way to avoid temptations is to not tempt yourself in the first place. Get rid of the high sugar, high fat processed foods by banishing cookies, chips, crackers and other junk you might have in there! Stock your fridge with fresh organic produce, lean meats and good sources of fat. While you’re at it devote some time to prepping your meals, and you’ll see just how much easier eating healthy can be.

2. Your Makeup – Be honest, when was the last time you went through your makeup and checked to see if anything was expired? If you’re like most people, probably never. Though expired makeup may appear fine, it can be harboring invisible bacteria. What’s more, most makeup out there is made with toxic chemicals. Go through your cosmetic bag and toss anything that’s expired or contains ingredients from Eco Expert Adria Vasil’s Mean 15 list. There are tons of amazing natural cosmetics on the market. The Environmental Working Group’s Cosmetic Database can help you make the right decision.

3. Your Clothes – You should feel confident in your clothes. If your current closet isn’t doing it for you, or if you are holding onto clothes that you haven’t worn in years. Get rid of them. Donate them to a local charity, and buy yourself a few new pieces. It’s amazing what a nice outfit can do for your morale.

4. Your Agenda – This one might be a little more difficult, but I promise you it’ll be worth it. Figure out what you want to do less of and cut it out of your schedule. Dread cleaning? Hire a cleaning service. Hate cooking every night? Devote a few hours on Sunday and make your weekly meals then. Obviously, you can’t cut every mundane activity out of your schedule. Things still need to get done! But if an activity is really bogging you down, get rid of it and make time for the things that bring you joy.

5. Your Office – Whether you work from home or in an office, things can get pretty disorganized. Now’s the time to go through the pile of papers you’ve been avoiding. Toss out the old snacks in your cupboard. And wipe down your laptop and keyboard. A clean desk will make even the most stressful job, a little more zen.

6. Your Sporting Equipment –With nice weather creeping in, take stock of your fitness equipment. Do you actually use the equipment and gadgets you’ve purchased over the years? And if you are, what kind of shape are they in? Get the bike out of storage and schedule a tune up. Check to make sure your rollerblades are still in good condition. Treat yourself to a new pair of runners. Set yourself up for outdoor fitness success.

7. Your Relationships – Are you hanging around people who drain you? Who always have something negative to say? Or are completely self-absorbed? Decluttering your relationships may sound harsh but it’s often necessary. Your friends and family should lift you up, not bring you down. If you aren’t getting anything out of a relationship, don’t put so much effort into it. Focus your attention on the relationships that feel right. Who do you want to sit on a patio with, enjoying a great dinner? Make time to nurture these relationships.

I hope this blog got you jazzed-up about de-cluttering, getting organized and spending quality time with great people this summer! Happy “cleaning”!

 

Best Health & Wellness By Dr. Nathalie, 7 Things to Spring Clean for Better Health! 

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Why is Cellular Level Detox Important? https://drnathaliebeauchamp.com/general-health/cellular-level-detox/ https://drnathaliebeauchamp.com/general-health/cellular-level-detox/#respond Tue, 02 May 2017 17:50:45 +0000 https://drnathaliebeauchamp.com/?p=5253 I’ve talked about the signs of a high toxic load and importance of detoxifying before, but never the importance of detoxifying at a cellular level. Not going to lie folks, this week’s blog is going to get a tad scientific. Pour yourself a cup of tea, put your reading glasses on, and let’s get to […]

Best Health & Wellness By Dr. Nathalie, Why is Cellular Level Detox Important?

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I’ve talked about the signs of a high toxic load and importance of detoxifying before, but never the importance of detoxifying at a cellular level. Not going to lie folks, this week’s blog is going to get a tad scientific. Pour yourself a cup of tea, put your reading glasses on, and let’s get to it…

Cellular Level Detox: What Is Needed for A Proper Detoxification Process?

There are seven pathways the body uses for detoxification: the lungs, the liver, the kidneys, the skin, the cellular-level- detoxblood, the gut, and the lymphatic system. They all play a role in detoxifying toxins from our body but their roles, as important as they are, are secondary. If we want to have a permanent impact we need to truly address the source—our cells.

The cell membrane plays a key role in cellular detoxification and health.  Inflammation to the cell membrane can impede the cell’s ability to get nutrients into the cell and remove toxins from the cells. In addition, inflammation reduces the ability for hormones to reach the cell receptor sites to be activated. Inflammation of the cell membrane can be caused by heavy metal toxicity, mycotoxins from molds and a diet high in inflammatory sugar or pesticide-ridden foods.

Detoxification at the Cellular Level

Dr. Daniel Pompa, health expert and founder of True Cellular Detox™, has conceived a program that can detoxify your cells. Inspirited by his own struggles with severe heavy metal toxicity, Dr. Pompa developed a protocol focusing on the detoxification of heavy metals with safe and effective nutraceutical supplements. It’s important to mention that True Cellular Detox™ is not a quick fix. Detoxifying your body after years of toxicity will take time, but it can be life changing for those who have yet to find a solution to their health challenges. Dr. Pompa’s program on what he calls the Rs:

1 – Remove The Source

What kind of sources are we talking about? Things like:
o Pathogens (bacteria, virus, mold/fungus, parasites);
o Petrochemicals and Toxins (herbicides, pesticides, fungicides); and
o Heavy Metals (mercury, lead, aluminum, arsenic and cadmium).

Removing the source may sound like the obvious thing to do, but often people don’t realize their level of exposure. Toxic stressors quickly shut down detox pathways and allow other toxins to bio-accumulate. This is where testing and an inventory of our food, water, air, and personal products can be helpful.

2 – Regenerate The Cell Membrane

According to stem cell biologist, Dr. Bruce H. Lipton, Ph.D. the cell is so important that it should be considered the “brain” of the cell. The cell membrane holds the intelligence of the cell allowing it to turn genes on and off and regulate hormones. A supple lipid bilayer membrane allows for things to be able to flow in and out of the cells. If a cell membrane becomes inflamed, it loses its ability to move good stuff in and bad stuff out, which can lead to abnormal cellular function and disease.

3 – Restore Cell Energy (ATP)

The body can’t heal properly without its mitochondrias (cell powerhouses which create ATP) working properly in order to produce energy. Think of how gasoline in a car makes it run. Cellular energy is the gasoline of the cell, and nothing runs or functions without it. As nutrients flow into the cell, they feed the mitochondria. Without adequate production of ATP, cells are unable to detoxify or regenerate properly. What’s more, the lower your ATP, the more inflammation is occurring at the cellular level. Individuals lacking ATP have become an epidemic in America and suffer from symptoms like fatigue, brain fog, digestive problems and hormone conditions. The only way to improve these conditions is to restore cellular ATP.

4 – Reduce Inflammation and Free Radical Damage

Reducing inflammation and damages made by free radicals created by the detoxification pathways are key elements in improving cell function.

Cellular inflammation is driving the epidemic of pervasive chronic diseases and hormone in our culture today. Specifically, inflammation of the cell membrane that affects the way the cell communicates, detoxes which ultimately can change gene expression. Understanding how inflammation affects the cell and how to downregulate it is essential to get almost any condition well.

5 – Re-establish Methylation

Methylation as mentioned earlier, is one of the steps in phase 2 of detoxification. Methyl groups (CH3) are applied to countless critical functions in the body like: repairing DNA, turning on and off genes, fighting infections and getting rid of environmental toxins. When methyl groups are not available, the body becomes vulnerable to inflammation and toxins.

The “Methylation priority principle” concludes that the body prioritizes where methyl groups are most needed. Prioritization is based on the immediate adaptation of stress. In a sense, methyl groups turn our stress receptors on and off. People under high stress can deplete their methyl groups, resulting in heightened levels of anxiety and an inability to sleep. In cases where depletion is severe, stress response is affected and DNA goes unprotected.

To make matters even more complex, some people have what are called single nucleotide polymorphisms (SNPs), pronounced snips, or “copying errors” in their methylation gene (MTHFR gene). This means that they have a genetic mutation that inhibits proper methylation and affects the efficiency a person’s’ liver will detoxify.  How does this happen? In order for new cells to be made an existing cell must divide itself into two. During this process, it makes a copy of its DNA so the new cells will have a complete set of genetic instructions. Sometimes a mistake is made in the copying (kind of like a typo) and these typos lead to a variation in the DNA sequence at a particular location called SNPs. Genomics and SNPs can tell us who has a predisposition to detoxifying and who does not, so we can better adapt to a person’s need.

For example, I have the genotype (+/-) for the MTHFR gene SNP C677T, which makes me a poor methylator. Therefore, in order to support my overall methylation, I’ve started taking specific supplements.

Interested in learning more about Dr. Pompa’s program by finding a True Cellular Detox™? Click here!

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How to Stay Motivated https://drnathaliebeauchamp.com/hack-your-health-habits/how-to-stay-motivated/ https://drnathaliebeauchamp.com/hack-your-health-habits/how-to-stay-motivated/#respond Tue, 18 Apr 2017 15:45:09 +0000 https://drnathaliebeauchamp.com/?p=5202 Those of you who have signed up for my newsletter (Not subscribed? Click here to join our community) will know that I’ve been working hard this past year, writing and editing my second book: Hack Your HEALTH Habits. Well folks, I’m happy to announce that the book is in its last rounds of editing and will hopefully […]

Best Health & Wellness By Dr. Nathalie, How to Stay Motivated

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Those of you who have signed up for my newsletter (Not subscribed? Click here to join our community) will know that I’ve been working hard this past year, writing and editing my second book: Hack Your HEALTH Habits. Well folks, I’m happy to announce that the book is in its last rounds of editing and will hopefully be published before the end of this year. I REALLY want this book to make the Bestsellers List, so I’ve been working with an agent in the States to try to get the book published in the US (no small task for a French-Canadian like me).

I’m not going to lie; the whole process has been quite the undertaking. On some days, George Orwell’s sentiments summed up my experience perfectly: “Writing a book is a horrible, exhausting, struggle…” But, I never once thought of giving up. Throughout the process, I have been motivated by my patients, my followers, my family and friends, and my colleagues. My consistent motivation is what kept me plugging away on even the toughest days.

Because motivation has been such an integral part of the process, I decided to dedicate a whole chapter in the book to it. This week’s blog presents a few key takeaways from that chapter. Happy reading!

Why Motivation is Important?

Whether your goal is to write a bestselling book (like me), consistently hit the gym, get a promotion at work, or eat less fast food—it’s important to stay motivated! Why? Motivation brings on efficiency and productivity; it brings on the drive to create, to challenge ourselves and to cmotivationhange. It brings a desire to create the life we want, and prepares us for whatever it takes to achieve our goals, regardless of obstacles. The truth is, many of us lack this drive in certain areas of our lives, however, that does not have to be the case.

You are not meant to be like everyone else.  You create your own goals and ultimately, your own accomplishments. The desire to change and create is implicit in goal setting, it must be nurtured throughout the process in order to maintain motivation. Think of the difference between a person who jumps out of bed at the crack of dawn because they are motivated to start their day and the person who hits the snooze button continuously all morning. There are doers and there are wishers.

Motivation requires a certain amount of emotion; knowing something must get done is not enough to propel you into doing it. You must feel something on an emotional and physical level. This is what causes you to desire a certain outcome. As with any other skill, the more you practice and put it to use, the stronger you become at it, and the more easily it will come to you. The term motivation describes WHY a person thinks, acts, and behaves a certain way. Motivation causes us to act; it is a force that pushes us to do the things we do. When it comes to the source of motivation, you must have a big enough reason, motive, or why factor to keep you focused and determined to get it done. Our goals only drive us when they are important and valuable to us. “When your why is big enough, you will figure out how.”

When you feel as though you are not motivated, ask yourself:

• What is it that is stopping me?
• Is the task too difficult?
• Are you unclear about the outcome you want?
• Is the objective interfering with another goal?
• Do you believe that you truly have what it takes to get there?

How to Stay Motivated

Identify a Specific Goal – It can be big or small, but you must be able to visualize it before taking action. Find what excites you. What moves you. Your why factor needs to be significant to see the value and reward in realizing your goal. What are your objectives or the steps you must you take to achieve it?
Prioritize – Anything you want to accomplish in life will require you to commit yourself and focus your energy. Time and energy are limited resources. Properly managing your time will ensure that you are able to get things done. Set specific times to work on projects, and tackle the most challenging tasks first.
Take Action – The key to personal growth is pushing yourself to do things whether you feel ready or not. Anyone can set up a plan or a schedule, but it will only be effective with ACTION and consistent effort.

Accomplishing important goals often takes time. With time, it becomes easier to lose motivation and sight of your objectives. Allowing this to happen may result in a cycle of “wanting change” but not having the mental willpower to actually change. Keeping your eye on the prize, requires a strong mindset and consistent drive to action. Becoming the best version of yourself, (the one you envision) means going after the goals that support that vision. Remind yourself why you want this… what this goal means to you.  What value will it add to your life? Allow yourself downtime, days that you will be less productive, be flexible in your methods, but never with your goal.

To stay on track, there are a few things you can do to improve your overall mindset.

1. Create a positive environment that fosters your objectives – Your environment can greatly impact your way of thinking. Be sure to surround yourself with people that encourage your growth, and try to avoid negative influences as much as possible. Keep in mind, that not everyone wants to see you succeed. It is important to distinguish between your encouragers and the “envious ones”.
2. Find someone you admire – Either an individual who has accomplished goals similar to yours, or someone you can look up to as a mentor. Viewing situations from their perspective may help you make decisions congruent with your own goals.  Ask yourself “what would they do in this situation?”
3. Plan out three objectives for the day, week or month that you will fully dedicate yourself to accomplishing – Choose three primary or minor actions that will help bring you closer to your goal, and enjoy the progress that your efforts generate.
4. Create a mission statement – Just as organizations have mission statements, create your own personal one. What do you want to represent? What do you want to leave behind as your legacy? Having a clear idea of who you are and what you want will help drive your success.

Hope this helps you stay motivated and tackle your goals! Stay tuned for more information on Hack Your HEALTH Habits.

Yours in Health,

Dr. Nathalie

Best Health & Wellness By Dr. Nathalie, How to Stay Motivated

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Is Unsafe Cookware Adding to Your Toxic Load? https://drnathaliebeauchamp.com/general-health/unsafe-cookware/ https://drnathaliebeauchamp.com/general-health/unsafe-cookware/#respond Mon, 03 Apr 2017 18:30:59 +0000 https://drnathaliebeauchamp.com/?p=5196 You try to buy organic food as much as you can, cook your meals at home, and try to eat as healthy as possible, but did you know that even the healthiest foods can become toxic when prepared in unsafe cookware? What is Unsafe Cookware? When it comes to pots, pans and other cookware there are […]

Best Health & Wellness By Dr. Nathalie, Is Unsafe Cookware Adding to Your Toxic Load?

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You try to buy organic food as much as you can, cook your meals at home, and try to eat as healthy as possible, but did you know that even the healthiest foods can become toxic when prepared in unsafe cookware?

What is Unsafe Cookware?unsafe-cookware

When it comes to pots, pans and other cookware there are many options available. From non-stick to glass, it’s hard to know which option is safest for you and your family.

How can cookware be unsafe? To put it simply,  ions from our cookware can become absorbed into the food we eat. Food ions react with plastic, synthetic and even metallic ions that are toxic to the body. This means that some pots and pans can actually contribute to our toxic load and cause serious health problems (like cancer).

In general, temperature is what affects reactivity, so hot food will react with a container more quickly (or  heating food will produce more toxins). However, though refrigeration deters the uptake of metal or plastic ions, some materials can still be absorbed despite colder temperatures. Ever notice a funky taste after storing your leftovers in plastic overnight?

All of this means that we need to be careful with the containers we cook with or store our food in. Though Teflon and plastic may be easy to clean, the fact of the matter is they leave a mess in the body. So, when playing chef try to avoid the following types of cookware.

Unsafe Cookware

Non-stick Teflon
Teflon is one of the most popular types of cookware on the market. Unfortunately, it contains perfluorooctanoic acid (PFOA), a synthetic chemical with major health risks linked to it. Teflon can chip off a cooking pan and get into your food. Stay clear to stay safe!

Aluminum Cookware
Aluminum is a lightweight product that conducts heat well and is fairly inexpensive, but it’s also a suspected factor in Alzheimer’s disease. The World Health Organization estimates that you can consume 50 milligrams of aluminum a day without enduring harm but it’s difficult (almost impossible) to measure the quantities you ingest from the products you use—and the longer food is cooked or stored in aluminum, the more it gets into your food. Green leafy vegetables and acidic foods like tomatoes will absorb the most.

Plastic Cookware
As noted previously, plastics are also a concern. The softer (more flexible) the plastic, the more apt it is to react with food and beverages. Microwaving increases the reactivity of plastics and food. And since we are often in a hurry and just want to “nuke, grab and go”, we are regularly exposing ourselves to dioxins, which are carcinogens. It is best to microwave your food in glass or ceramic containers. So even if the instructions say it’s safe to microwave in the plastic store-bought container, take the extra few seconds and switch to a dinner plate.

Safe Cookware

Stainless Steel
Stainless steel is a better cookware choice but still contains iron, nickel and chromium that can be harmful to your health. Contrary to popular belief, stainless steel may not be a completely inert metal. It’s not recommended to store foods that are highly acidic in such containers. Once a stainless-steel container has been scratched, even through normal scouring, the leaching of metals is higher. Look for a high quality, heavy duty stainless steel.

Silicone
Silicone is a synthetic rubber that contains bonded silicon – a natural element that is abundant in sand, rock, and oxygen. Silicone cookware is non-stick and stain-resistant, inert and safe up to 428 degrees Fahrenheit (220 Celsius). If heated above its safe range, silicon melts but does not give off toxic vapors. There are no known health hazards associated with silicone cookware at this time and it does not react with food or beverages.

Cast-iron
Cast-iron is also a good choice of cookware, because it reacts very little when heated and is less harmful to your health. One disadvantage is the weight of the cookware.

Glass-enamel
There’s good reason why glass beakers are used in chemistry labs – it’s because they are non-reactive. Enamel-based cookware have a fused-glass surface. With proper care, an enamel pot can last a lifetime, but inexpensive enamel cookware will only have a thin enamel layer. Cheap enamel cookware will chip easily and the fragments will find their way into your food.

Ceramic
Ceramic based cookware is non-reactive and offers the most effective heat for cooking. With ceramic cookware, the subtlest flavors emerge because there is no leaching from the container. Be aware, however, that antique ceramic may contain lead—better to buy new.

Believe me, I know how frustrating it can be to cook with non-Teflon cookware. I’ve gotten distracted and had to throw out a pan or two in the past. The trick is to cook on low and keep an eye on things. And always remember the negative health impacts you’re avoiding. It’s worth the small inconvenience.

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Accomplish Your Goals with an Accountability Group https://drnathaliebeauchamp.com/general-health/accountability-group/ https://drnathaliebeauchamp.com/general-health/accountability-group/#respond Mon, 20 Mar 2017 17:54:37 +0000 https://drnathaliebeauchamp.com/?p=5122 Spring has sprung! For me, Spring signifies a period of growth and new beginnings, which means now is a great time to take stock of the goals and plans you made for 2017. How are you progressing? Are you where you thought you’d be at this point in time? If not, perhaps you could use a helping […]

Best Health & Wellness By Dr. Nathalie, Accomplish Your Goals with an Accountability Group

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Spring has sprung! For me, Spring signifies a period of growth and new beginnings, which means now is aaccountability-group great time to take stock of the goals and plans you made for 2017. How are you progressing? Are you where you thought you’d be at this point in time? If not, perhaps you could use a helping hand.

Studies show that you are more likely to stay on course if you have an equally committed individual, or group of individuals that share your goals and values. People who can help keep you accountable. In other words, an accountability group.

The Benefits of an Accountability Group

Having peers with a similar “why” gives us a space to talk openly, share experiences, challenge each other and provide feedback. A peer group can also provide support to a fellow group member, assist in personal growth and help identify one’s strengths and weaknesses. This allows us to develop a deeper sense of self-awareness, self-compassion and authenticity as we navigate through areas of life and work.

Humans are social animals. No matter how much self-discipline we possess, the challenges we face can be better handled with the support of others. Having a small group of people with whom we can share our hopes, feelings and desires with, not only helps build emotional rapport, but also motivates us to achieve more in our personal endeavors. Ultimately, the need or urgency to change and improve ourselves is simply not there if we are comfortable where we are. We are more inclined to reach for higher, when we are challenged by our peers and able to discuss our ideas openly.

Where to Start?

Let’s get practical. Think of the goals you want to accomplish in the next year, and the habits that you want to implement to get there. What are the actions you will take that will ensure that you stay on track?

  • If it is losing weight, join a weight loss group that is congruent with how you want to go about losing weight.
  • If it being able to walk/run a 5k, join a walking/running group or get a dog!
  • If it is learning to play a musical instrument, hire a teacher that will come to your house and will keep you accountable to practice.
  • If it is learning another language, join a local group so you can learn with others, practice and have fun in the process.
  • If it is to be able to meditate daily, joint a local meditation group.

I would also suggest taking an inventory of your friends to determine who has already succeeded at what you are trying to achieve. Consider reaching out to them!

  • For weight loss, how about the friend you always admired because he/she has had a steady weight for 20 years and is eating healthy?
  • For walking/running, how about the friend who has been doing it for years and would be more than happy to go with you?
  • For languages, how about your friends that speak the language you want to learn? They will be more than happy to practice their mother tongue with you!
  • For meditation, is it your friend that has been practicing meditation for years and has tools and insight to help you?
  • Maybe you could go to a meditation retreat with her/him. More often than not, people are thrilled to help you with the things that they are already good at!

And what about friends working towards similar goals? They may not have everything figured out, but pairing up with someone on a similar journey can be just as useful as partnering with an “expert” in that area. Why? They know exactly what you are going through, and can be a great sounding board when things get tough—encouraging you to keep at it!

All this said, group members don’t necessarily have to be working towards the exact same goal. As long as everyone in the group is working towards something and you share the similar values, you can support one another’s efforts.

How To Start Your Own Accountability Group

Now that you’ve figured out who you would like to include in your group, it’s time to start recruiting! But before that, you need to be clear on what your expectations are.  What are your values? What is it that you want to accomplish? What kind of people do you want to surround yourself with? Being sure in yourself and what you hope to achieve out of your accountability group sets the tone for the type of members you will be recruiting.

Gathering a compatible group that has good chemistry and relatability may be a difficult process, and some prior screening of members’ values, goals and commitment level may have to be done to ensure your group’s success. Remember, you aren’t building a typical social group. You are building a group of positive, motivated people who can commit to meeting regularly, and want everyone in the group to succeed.  This means that you may have to exclude some people. Like your Debbie Downer best friend, or your Sister, the business owner, who can’t be on time to save her life.

Once your group is formed, it is important to get a rhythm going. Together, you need to determine:

  • How often and when you will speak;
  • How often you will meet in person;
  • Ground rules for the group;
  • Your main method of communication.

It’s also important to take time to understand each individual’s tendencies and communication styles. This not only helps accountability calls and rendez-vous go smoother, but also helps to not impose our own way of thinking onto others. Ultimately, we are there to help the other person grow and feel accepted, not to pressure them to make decisions that we believe is right for them. Fortunately, there are tons of exercises available that can help your group members get well-acquainted. For example, a lifeline exercise, where you map out major events that have occurred over your lifetime, is a sure way to get to know each other on a deeper level in an accelerated way. Another great tool to keep each other accountable and help each other set goals is the EOS The Personal Plan which can be found on the EOS website (can be accessed in tools upon opt-in on www.eosoworldwide.com).

Some other key things to remember to ensure your group’s longevity are as follows:

  1. Respect and confidentiality – Depending on the level of intimacy of the group, some pretty touchy subjects or personal information may be shared. It is crucial to maintain your group members’ respect and trust by keeping this information to yourself and respecting opposing opinions, even if it may seem like a minor detail! Remember this group has formed on the basis of trust, and you do not want to compromise that. What is said on the call stays on the call.
  2. Keep the egos aside – Sometimes in such settings, weekly calls can turn into a boasting match on who has achieved more. This does not serve the purpose of an accountability group. Although some feeling of competition may be healthy, this group has formed to help each other develop, not just oneself.
  3. Things may change over time – Goals change, priorities change, and often people change. Sometimes a group member no longer fits in with the goals and values of the group. This individual may even be you, and you must be strong enough to realize when to pull out when something is no longer helping your growth.
  4. Stay dedicated – The reason why certain groups fall apart sometimes is due to the lack of dedication to participating by the members. Vacations, sick days, and neglecting the group’s routine are all contributing factors. Make an effort to stay accountable to your accountability group! Remember they are there to help you grow!

Inspired to Start Your Own Group?

Given these reasons, it’s important that you have a mindset of accountability from the start. The whole concept of accountability groups may sound very business and productivity-driven, and I always said that if we conducted our personal lives more like businesses we would indeed be more successful, but it does not have to be. What personal goals do you have that may be shared with others? From eating better, being more present for your family, making more financially wise decisions, sticking to a workout routine or trying things you never have before.  Remember that accountability is building a culture of trust and not fear.  Your goal is not to punish and look for errors and mistakes. Instead, you seek to open up multiple feedback mechanisms, fill in gaps, improve on solutions, reward productive behavior, and remove unproductive ones. Ultimately, it is just another tool to help you develop the right habits and be more motivated to be your best self!

Best Health & Wellness By Dr. Nathalie, Accomplish Your Goals with an Accountability Group

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Boost Your Health by Earthing https://drnathaliebeauchamp.com/general-health/health-earthing/ https://drnathaliebeauchamp.com/general-health/health-earthing/#respond Mon, 06 Mar 2017 13:25:19 +0000 https://drnathaliebeauchamp.com/?p=5038 Do you remember the last time you ran barefoot through a field, or laid in the grass to look up at the clouds? What about the last time you slipped off your sandals and got sand between your toes? In the field of health, this type of activity is known as “earthing”. Earthing involves placing […]

Best Health & Wellness By Dr. Nathalie, Boost Your Health by Earthing

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Do you remember the last time you ran barefoot through a field, or laid in the grass to look up at the earthing-dr-nathalieclouds? What about the last time you slipped off your sandals and got sand between your toes? In the field of health, this type of activity is known as “earthing”. Earthing involves placing your bare feet in sand, grass, and even mud. It can be messy but it feels good. And has recently been shown to be good for your health.

The Benefits of Earthing

• Improved quality of sleep
• Reduced inflammation and chronic pain
• Regulation of hormones such as cortisol for stress reduction
• Restored balance between the sympathetic and parasympathetic nervous system
• Improved energy and overall sense of wellbeing

All that can be done by just kicking off your shoes? The simple answer is, yes! Earthing works by connecting you to the healing energies of the ground thereby neutralizing free radicals and reducing chronic inflammation in the body. Sounds a bit farfetched, but it works!

How Earthing Works

From your cells to your nerves, trillions of electrical impulses are being emitted in your body every minute. All your movement, thoughts, behaviors and actions are powered by these impulses. The Earth itself is also electrically charged, meaning when you, a bioelectrical human being, makes direct contact with the ground, you are absorbing a steady flow of electrons into your body. These electrons have an antioxidant effect which helps restore your body’s natural balance. Even short periods of time engaging in this activity yield significant health benefits, whether it is on sand, rock, dirt or grass.

Unfortunately, not enough people are benefitting from this simple practice. The biggest reason for this is due to the clothes and shoes we wear. Shoes inhibit the natural flow of electrons. You see, earth’s natural elements, along with your body, are very good electrical conductors. However, materials such as rubber, leather, plastic and polyester – which are in the majority of the apparel we wear– are not. This prevents us from having direct contact with the Earth’s natural healing properties.

Why Practice Earthing?

Exposure to “electromagnetic pollution” or “dirty electricity” can have varying adverse effects on different people, yet in the short term is most known for disrupting sleep patterns, reducing concentration, and disrupting the body’s natural electron balance. By attempting to reduce exposure to such fields, and by regularly reconnecting with the Earth’s own electromagnetic field, we may be able to reduce and even reverse these adverse effects.

Walking barefoot in the great outdoors also provides the added benefit of reflexology. Reflexology is a technique based on the theory that specific pressure points on the bottoms of our feet relate to specific organs and glands in the body. Stimulating those points promotes health in those organs and glands via the body’s energetic pathways. By walking on uneven grounds and changing textures of the earth’s ground, our feet are being kneaded and stimulated which in itself has stress-reducing and restorative properties.

Earthing and Exercise

You can incorporate earthing to your weekly exercise routine by working out barefoot outdoors (weather permitting, not so good for some of us in the cold Canadian months). Not only are you getting the benefit of physical activity, but you are also getting adequate vitamin D levels from the sun, and restoring your body’s natural electron balance. Think to traditional yoga or tai-chi which are strongly encouraged to be done outdoors. What a rejuvenating way to spend a summer afternoon!

In Summary

The practice of earthing may be one of the most overlooked factors in holistic health. We may be nourishing our bodies with whole foods, exercising daily, however when energy through earthing is restored, many people report significant improvement in a wide range of ailments. Kick off the shoes and get to it!

Best Health & Wellness By Dr. Nathalie, Boost Your Health by Earthing

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My 2017 Book Recommendations: The 10 Health and Wellness Books You Should Read https://drnathaliebeauchamp.com/books/2017-book-recommendations/ https://drnathaliebeauchamp.com/books/2017-book-recommendations/#respond Wed, 15 Feb 2017 14:39:24 +0000 https://drnathaliebeauchamp.com/?p=5021 “Not all readers are leaders, but all leaders are readers.” – Harry S. Truman Those that know me, know that I’m an avid reader. When I’m not working or working out, you can find me in my “reading chair” nestled up with a book. While I do love a good crime novel, I mostly read non-fiction. I guess you […]

Best Health & Wellness By Dr. Nathalie, My 2017 Book Recommendations: The 10 Health and Wellness Books You Should Read

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“Not all readers are leaders, but all leaders are readers.” – Harry S. Truman

Those that know me, know that I’m an avid reader. When I’m not working or working out, you can find 2017-book-listme in my “reading chair” nestled up with a book. While I do love a good crime novel, I mostly read non-fiction. I guess you could say I love learning as much as I love reading. Those of you who subscribe to my bi-monthly newsletter know that I also love giving book recommendations. That’s why I’m pretty excited about this week’s blog – I’m sharing my 2017 book recommendations!

Before I get into my top book recommendations for 2017, I want to challenge you to read a new book every month this year! It’s already February, so that means reading 10 books before January.  To make things a little more fun, consider starting a monthly book club with a friend or two. Arrange to meet for a couple of hours at the end of every month to discuss what you’ve learned and how you are going to apply it to your life. While reading, don’t be afraid to highlight good quotes or take notes. It’s a bit nerdy, but I try to type up my “Top 5 Takeaways” from every book I read, so that I can refer back to it whenever I need a little refresher.

Ready to read?

The 10 Health and Wellness Books You Should Read in 2017

  1. Keto Clarity by Jimmy Moore and Dr. Eric C. Westman
    Interested in trying a ketogenic diet? Then this is the book for you! Keto Clairy by Jimmy Moore and Dr. Eric Westman explain the powerful therapeutic effects of the popular diet—-that combines a customized carbohydrate restriction, moderation of protein intake, and real food-based fats. Overall, it’s an easy read and I love the Clarity summaries at the end of each chapter.
  1. Eat Fat Get Thin by Dr. Mark Hyman 
    Still having trouble wrapping your mind around eating high fat? Eat Fat, Get Thin by Dr. Mark Hyman debunks the myth that eating fat makes us fat, once and for all! It also debunks that fact that fat contributes to heart disease and erodes our health. This is a great book for those skeptical of the Ketogenic diet. It’s also good for people who want to start adding more fat to their diet as it provides practical tools, meal plans, recipes and more.
  1. The Subtle Art of Not Giving a F**k by Mark Manson
    To be honest, I mostly bought this book because of the cheeky title but it actually has a good message. If you don’t mind a bit of profanity and some crude humor, I urge you to give it a read. Author, Mark Manson, teaches us that we only have a limited amount of f**ks to give in life so, we need to focus on the few things that matter most. According to Manson, once we embrace our fears, faults, and uncertainties, once we stop running and avoiding and start confronting painful truths, we can begin to find the courage, perseverance, honesty, responsibility, curiosity, and forgiveness we seek.
  1. A Mind of Your Own by Dr. Kelly Brogan
    According to Dr. Kelly Brogan, depression is not a disease, it’s a symptom. In this day and age, it’s rare you see a medical doctor take such a holistic approach to health. If you or someone you know struggles with depression, give this book a read. Dr. Brogan shatters the mythology conventional medicine has built around the causes and treatment of depression. Based on her expert interpretation of published medical findings, combined with years of experience from her clinical practice, Dr. Brogan illuminates the true cause of depression: it is not simply a chemical imbalance, but a lifestyle crisis that demands a reset.
  1. Eat Dirt by Dr. Josh Axe
    This book is like a ‘Leaky Gut 101’ class. Dr. Josh Axe shares an indispensable guide for understanding, diagnosing, and treating one of the most discussed yet little-understood health conditions: leaky gut syndrome. The premise is that what we regard as modern “improvements” to our food supply—including refrigeration, sanitation, and modified grains—have damaged our intestinal health. In fact, the same organisms in soil that allow plants and animals to flourish are the ones we need for gut health. If tummy troubles are your issues, definitely pick up this book!
  1. The AntiAnxiety Food Solution by Trudy Scott 
    I heard Trudy Scott being interviewed one day and was incredibly impressed by what she had to say. According to Scott, it’s remarkable how much the foods we eat can impact our brain chemistry and emotions. What and when we eat can make the difference between feeling anxious and staying calm and in control. But most of us don’t realize how much our diets influence our moods, thoughts, and feelings until we make a change. The book provides four unique antianxiety diets designed to help you address nutritional deficiencies that may be at the root of your anxiety and enjoy the many foods that foster increased emotional balance.
  1. Emotional Intelligence 2.0 by Travis Bradberry
    Emotional Intelligence 2.0 may be a little more on the business side of things, but its message can transcend many situations. What is the message? According to Bradberry, EQ is critical to your success. Unfortunately, knowing what EQ is and knowing how to use it to improve your life are two very different things. Luckily, the book delivers a step-by-step program for increasing your EQ via four, core EQ skills that enable you to achieve your fullest potential. If you are looking to improve your relationships, or leadership skills- this is the book for you!
  1. Tools of Titan by Tim Ferriss
    You may recognize the authors name. Tim Ferriss is the brains behind the #1 New York Times best-selling book, The 4-Hour Workweek . In this book, Ferriss takes what he has learned from 200-world class performers (actors, athletes, Special Operations commanders, Biochemists and other multi-millionaires) and shares their tips and tricks. According to Ferriss, “This book contains the distilled tools, tactics, and ‘inside baseball’ you won’t find anywhere else. It also includes new tips from past guests, and life lessons from new ‘guests’ you haven’t met…Everything within these pages has been vetted, explored, and applied to my own life in some fashion…The lessons have made me millions of dollars and saved me years of wasted effort and frustration.”
  2. Essentialism: The Disciplined Pursuit of Less by Greg McKeown
    I’m a huge advocate of writing a “Not to Do List” every month—basically, a list of things that no longer bring me joy or tasks that I’d like to minimize my time on. I think that’s why this book resonated so much. The Way of the Essentialist isn’t about getting more done in less time. It’s about getting only the right things done. It is not a time management strategy, or a productivity technique. It is a systematic discipline for discerning what is absolutely essential, then eliminating everything that is not, so we can make the highest possible contribution towards the things that really matter.
  3. Breaking the Habits of Being Yourself by Dr. Joe Dispenza
    When I first saw the title I was a little iffy on picking up the book. I remember thinking, “But…I like myself? Why would I want to change?” I’m glad I did though. Albeit a bit of a difficult read, Dr. Joe Dispenza shows that we are not doomed by our genes or hardwired to be a certain way for the rest of our lives. We have the power to change through science and spirituality – and a breakthrough field called epigenetics. A bonus: I particularly liked the Meditation CDs that accompanied his book.

Have you read any of these books? What did you think? Which books are on your “To Read List” right now? Share your comments below!

Best Health & Wellness By Dr. Nathalie, My 2017 Book Recommendations: The 10 Health and Wellness Books You Should Read

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7 Bad Habits That Contribute to Poor Immune Function https://drnathaliebeauchamp.com/chiropractic/poor-immune-function/ https://drnathaliebeauchamp.com/chiropractic/poor-immune-function/#respond Wed, 01 Feb 2017 13:50:00 +0000 https://drnathaliebeauchamp.com/?p=4992 The immune system is our body’s primary defence against illness and infection. A strong immune system can help us ward off everything from the common cold to cancer.  In other words, a healthy immune system, is a healthy you.  Unfortunately, many of our daily habits contribute to poor immune function.  Are your daily habits are affecting your health? […]

Best Health & Wellness By Dr. Nathalie, 7 Bad Habits That Contribute to Poor Immune Function

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The immune system is our body’s primary defence against illness and infection. A strong immune
system can help us ward off everything from the common cold to cancer.  In other words, a healthy immune system, is a healthy you.  Unfortunately, many of our daily habits contribute to poor immune function.  Are your daily habits are affecting your health? Let’s find out!

7 Bad Daily Habits That Cause Poor Immune Function

 1. Not Enough Sleep

As you sleep, your body repairs and restores itself. If you don’t sleep, you don’t heal. Sleep deprivation can decrease your production of protective proteins (cytokines), infection-fighting antibodies and cells, which are needed to fight off infection or inflammation. Ideally, adults should aim for 7-8 hours of sleep, teenagers 8-9 hours, and children may need 10 hours or more of sleep every night.

 2. Poor Food Choices
poor-immune-function

Sweet tooth? It’s been shown that sugar can depress the immune system by reducing the ability of white blood cells to kill germs by up to 40%, from anywhere between 30 minutes to 5 hours after ingestion. Alcohol has a similar effect. It’s best to stay clear of sugar (especially the white refined stuff) and limit your alcohol consumption. Try to stick to a low carb, medium protein, high (healthy) fat diet, rich in colorful vegetables. The more colors you eat, the more nutrients you consume. Personally, I am a big supporter of the Ketogenic diet. Among the diet’s best properties are its anti-inflammatory effects, which are linked to healthy immune function.

 3. Skipping Your Workout 

Exercise doesn’t just help with weight loss, it can also help keep your immune system strong. Doctors have found that exercise provides a boost to the cells in your body that attack bacteria. In fact, exercise is so powerful that it may even help your immune system protect against future cancers! It’s important to find an exercise regime that you enjoy, so you’ll stick with it. Whether you enjoy yoga, Zumba, dancing, swimming, walking, or running, exercising regularly will help keep your immune system in tip, top shape.

 4. Internalizing Stress 

Stress happens, it’s how you deal with it that’s important. Most of us already know that stress weakens the immune system and that chronic stress puts your health at risk. Reducing your stress levels will help strengthen your immune system. I realize that this may be easier said then done, so here are some suggestions:

  • Meditate (tip: there are several mindfulness meditations on YouTube)
  • read a book,
  • go for a walk,
  • go for a coffee with a friend (but stay away from those who drain you of your energy)
  • watch a funny movie,
  • unplug the TV and the radio and limit your exposure to negative news, or
  • take a bath with some relaxing salts and essential oils.

This is just a short list. The point is to find something that brings you pleasure and peace. What speaks to you and helps you relax? Taking some time out every day to do one (or several) of these activities will help reduce your stress, boosting your immune system.

 5. Bad Posture

Not many people realize this, but chiropractic boosts immunity. Spinal misalignments (or subluxations) cause stress to the body and hinder the communication throughout your nervous system, which can result in pain, inflammation and disease. Chiropractors check your spine for subluxations and give corrective adjustments to reduce the stress to your nervous system. This allows proper communication throughout your nervous system, ensuring that your immune system is receiving the messages it needs to work optimally.

 6. Forgetting to take your Vitamins

I eat well, so I don’t need supplements, right? Well, unless you are eating 100% organic food grown using biodiversity practices, chances are you are not getting all the vitamins, nutrients and minerals that your body needs. I recommend a good quality vitamin with a high rate of absorption. Consider consulting with a natural health practitioner or a nutritionist to learn which other vitamins may be beneficial for you, or take my Vitamin and Functional Health Questionnaire. There are plenty of immune boosting supplements.  Some important supplements for immune health: Multi-Vitamin, Vitamin D, Probiotic, Omega-3, and Vitamin C.

 7. Contributing to your Toxic Load

No matter how clean of a lifestyle we lead, toxins bombard us from all angles. The air we breathe, the food we eat, the body products we use—many things contribute to our toxic load. The more toxic we are, the weaker our immune system.  Eating organic foods and using organic products is key, but oftentimes not enough. A yearly detox is often needed to flush toxins and ensure the body is functioning optimally. With a multitude of detox kits out there, it’s important to note that detox is only real and lasting when it occurs at the cellular level. If interested in doing a detox, I suggest the True Cellular Detox™ Program. Using cutting-edge tools, toxins are safely and effectively removed allowing you to experience a healthy and vibrant life.

What are you tips for a healthy immune system? Leave a comment below!

Best Health & Wellness By Dr. Nathalie, 7 Bad Habits That Contribute to Poor Immune Function

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Does Texting Cause Neck Pain? Why “Text-Neck” is a Real Problem https://drnathaliebeauchamp.com/general-health/texting-cause-neck-pain/ https://drnathaliebeauchamp.com/general-health/texting-cause-neck-pain/#respond Mon, 16 Jan 2017 16:24:54 +0000 https://drnathaliebeauchamp.com/?p=4982 Could all that texting cause neck pain? Living in the contemporary digital age surely has its benefits. Our mobile handheld devices keep us connected, entertained, and safer than ever before. However, with all the advantages we gain from mobile technology comes the risk of serious and permanent health problems. Ever heard of ‘text-neck’? Today, widespread use of smartphones, […]

Best Health & Wellness By Dr. Nathalie, Does Texting Cause Neck Pain? Why “Text-Neck” is a Real Problem

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Could all that texting cause neck pain? Living in the contemporary digital age surely has its benefits. Our texting cause neck painmobile handheld devices keep us connected, entertained, and safer than ever before. However, with all the advantages we gain from mobile technology comes the risk of serious and permanent health problems. Ever heard of ‘text-neck’? Today, widespread use of smartphones, blackberries and tablets has caused an epidemic of Anterior Head Syndrome, or loss of cervical structure. In a prolonged period of time, this may be the cause of many health issues such as frequent headaches, neck strain, and even reduced blood flow to the brain.  Yikes!

The term, and the health condition, is derived from the onset of cervical spinal degeneration subsequent from the repeated stress of frequent forward head flexion while looking down at the screens of mobile devices. To make things worse, the condition is being seen in younger and younger generations due to the popularity of smartphones amongst younger age groups. Why is this an issue? Youth are in the midst of developing; their bodily structures are still forming, and having abnormal malformations of the spine could potentially have a negative influence on the mechanics of their skeletal structure as they age, and as a consequence disrupt nervous system function.

What is “Text-Neck” (or Anterior Head Syndrome)?

The neck, (also called the cervical spine) is a vital part of the human body which is often overlooked. It possesses a wide range of mobility in almost every direction, serves as a channel for major blood vessels to the brain, and more importantly, is the primary conduit of the Central Nervous System (CNS). A growing body of research is showing the importance of the structure and function of the cervical spine in relation to overall health and wellbeing.

The human body contains millions of sensory receptors that provide input into the central nervous system and allow it to control and coordinate all bodily functions. These receptors convert stimuli into electro-chemical energy that the nerves use to supply sensory information to the central nervous system. In other words, create nerve impulses that our body can interpret.

The brain and spinal cord make up the central nervous system, which plays a crucial role in in the spine-dr-nathalie-beauchamphealth and homeostasis of the human body by transmitting and receiving billions of nerve impulses every single second. These nerves are shielded by the vertebral column, which consists of 24 small bones that fit together to form an “s” shape (pictured), with disks of jelly-like cartilage between them to help absorb shocks. This column of curves is designed to evenly distribute the weight of the human body throughout the spine without losing balance, or without placing extra pressure on the spine. This allows the spine to support more weight than if it were completely straight. If it occurs for this shape to become out of balance, the vertebrae are pushed out of alignment, which in turn places excess stress on the nerve pathways, and as a result impacts the nerve impulses being transmitted up and down the spine. Loss of spinal structure weakens important sensory input into the central nervous system.

The cervical spine in particular, supports the weight of the head, which generally speaking weighs between ten to fourteen pounds – about the same as a large bowling ball. When the spine is in its proper structure, the weight of the head is carried directly above the center of gravity, preventing it from pulling on the rest of the spinal column. However, recently more and more cases are being seen where the head is held in a forward position, causing it to put a stress load on the neck and more hazardously the rest of the spine. In a prolonged period of time, this may be the cause of many health issues. In addition, it can add up to thirty pounds of abnormal leverage on the cervical spine. This specific loss of cervical structure is called Anterior Head Syndrome, and could result in the following:

  • Flattening of the Spinal Curve
  • Onset of Early Arthritis
  • Spinal Degeneration
  • Spinal Misalignment
  • Disc Herniation
  • Disc Compression
  • Muscle Damage
  • Nerve Damage
  • Loss of Lung
  • Volume Capacity
  • Gastrointestinal Problems

What Causes Such a Severe Loss of Natural Curvature?

There are many traumatic and lifestyle factors affiliated to this condition, as the cervical spine is susceptible to various forces. From the birthing procedure to sports injuries to car accidents, repetitive micro-traumas may have a big impact the overall structure of the spine. However, how is it that this condition is being seen now more than ever before? Unfortunately, this can be associated with poor lifestyle habits, such as a sedentary job, poor posture, and even looking down at your phone! With the increase in popularity of handheld devices, more and more people are suffering the consequences of Anterior Head Syndrome, at a younger age too. Sedentary lifestyles do not help much either.

The Solution?

With all that being said, what can be done to prevent this condition from developing? Assuring we have proper set up and posture when we’re seated is a good start, however, sometimes not enough is the curvature loss has already begun. How can a chiropractor help? The philosophy behind chiropractic is founded on the premise that a properly functioning nervous system is the basis of health, and that the structural integrity of the spinal column must be maintained in order to simplify optimal nervous system transmission and communication. Stressors can cause misalignments in the spine – called subluxations – that cause interference with nerve impulses. With spinal degeneration and loss of curvature, our nervous system is not able to function at its optimal level. Nearly all spinal problems are caused by some type of mechanical or structural stress; therefore correcting these misalignments restores the body’s abilities to heal itself. Chiropractors detect or correct subluxations by adjusting the spine to reinstate its normal balance and function which allows the nervous system to send and receive information without interference. This allows the body to maximize its self-healing properties and correct its natural posture. As a result, many of the body’s systems will go back to running smoothly. When it comes to Anterior Head Syndrome, regular chiropractic adjustments can aid in gradually restoring the normal curve, and preventing its adverse effects from occurring.

Other Ways to Prevent Text-Neck

  • Raise your phone. This might be a hard habit to break, but start raising your phone or tablet to eye level when texting to avoid straining the neck.
  • Practice good posture. When not on your phone, stand up straight with your shoulders back.
  • Put the phone down. Disconnect every once and a while. Take breaks or change positions when texting. Answering e-mails or texts while laying down can help relieve pressure on the neck.
  • Stretch.
  • Stay in Shape. Work on stretching and strengthening your back and shoulder muscles. The stronger and more flexible your neck, the more it will be able to handle stress.

Best Health & Wellness By Dr. Nathalie, Does Texting Cause Neck Pain? Why “Text-Neck” is a Real Problem

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Make 2017 Your Best Year Yet With These 12 Productivity Tips https://drnathaliebeauchamp.com/general-health/productivity-tips/ https://drnathaliebeauchamp.com/general-health/productivity-tips/#respond Wed, 04 Jan 2017 21:34:50 +0000 https://drnathaliebeauchamp.com/?p=4975 Here we are again, the beginning of a new year–a fresh start. Is 2017 the year you are finally going to tackle the goals that you have been dreaming about for so long? Or are you going to let work, household duties, family obligations, children’s activities and your social life, get in the way of […]

Best Health & Wellness By Dr. Nathalie, Make 2017 Your Best Year Yet With These 12 Productivity Tips

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Here we are again, the beginning of a new year–a fresh start. Is 2017 the year you are finally going to tackle the goals that you have been dreaming about for so long? Or are you going to let work, household duties, family obligations, children’s activities and your social life, get in the way of your aspirations once again? Believe me, I know, making changes can be daunting, but if you’re determined to make 2017 the year you finally slay your to-do list and get on top of your health, I can help with 12 easy productivity tips.

Below are my top tips for boosting productivity and finally getting a grip on your health! And for those tech-savvy people out there, I’ve even listed some cool apps that can help you stay on track, whatever your goals may be.

Start 2017 with a Bang with the 12 Productivity Tips

1) Start Putting Your Goals In Writing: You have probably heard the quote “What you can measure, gets done,” and it couldn’t be more true! Writing down your goals and the objectives needed to accomplish them, along with scheduling them into your daily routine helps with their implementation. Simply having a battle plan is like waking up to find your work already started. Journaling your daily thoughts, ideas, and reflections can help you identify your strengths and prioritize tasks to optimize your time. A daily planner such as the “Happiness Planner (™)” and its mobile companion The “Happiness Planner App” are great tools for doing so. In addition to your daily schedule, they also allow you to write your daily objectives, what you’re thankful for, keep track of your meals and exercise, and even rate yourself on how you did that day.

2) Make Time For Exercise: Some of the most successful people accredit their discipline to their daily workout routines. As hectic as life can get, your time to get moving should never be compromised. Don’t have time for a class at the gym, the money for a trainer, or the equipment for a heavy workout? No need! Body weight workouts such as HIIT and Tabata that can be performed in less than 30 minutes often yield greater benefits than an hour-long, steady-state workout. Apps such as “Myfitnesspal” and “Pump It” help keep track of your progress and even help you build your own workout plan from home!

3) Plan Meals Ahead of Time: We all know the temptation of grabbing something on the go when we haven’t had the time to cook a hearty meal. The problem is, we don’t tend to pick up a kale salad or a green wrap. When our groceries and meals are planned and prepped ahead of time, not only do we save time, but we also avoid grabbing junk food. Apps such as “eMeals”, “MealBoard” and “Mealtime” give suggestions for healthy yet simple meals and allow you to plan grocery lists ahead of time to avoid over-indulging. There also exists various meal-prep companies that do all the work for you, allowing you to save time on groceries and cooking and relax while they prep healthy on the go meals for you!

4) Take Your Vitamins: Supplementing can be confusing, but most of us are well aware that our food supply is deficient in many vital vitamins and minerals due to depleted soils. Set a reminder to take your vitamins everyday to ensure proper absorption and use of the essential nutrients you body needs to function optimally. Which vitamins should you be taking? Although this can vary between each individual’s needs, I believe there are five supplements everyone should be taking. Click here to find out which ones. The “Vitamins, Minerals and Herbs” app can help you read on the functions benefits of each and which may be best suited for you!

5) Read Your Food Labels: As ingredient lists are becoming longer and longer it is important to know exactly what you are putting in your body. Get in the habit of reading ingredient lists and avoiding pre-packaged foods with lists longer than this paragraph! You also want to avoid foods with too many hard-to-pronounce ingredients. The “Chemical Maze” app can be a good shopping companion as it allows you to identify what are certain ingredients in your foods, cosmetics and supplies and which you should be avoiding!

6) Practice Meditation Daily: The benefits of daily meditation are second to none – reduction in stress, improved sleep, better immunity, longevity, the list goes on! For the many of us who feel that our brains cannot be shut off, meditation may seem like a far reach. However, like everything, with practice, even meditation becomes easier. Start with committing to five short minutes a day; in a quiet area, shut your eyes, put away distractions such as a phone, laptop, or even your spouse, and focus on deep breathing. Calming music and aromas can also be used. Popular apps such as “Headspace” and “Calm” are available for guided meditation and mindfulness practices, and may be helpful when you’re just starting out!

7) Get Your Mind Right: Before any change can be made, we have to be in the right mindset to do so. Changing our inner voice may be a good first step towards changing from a fixed mindset to a growth mindset. Examples of such would be seeing obstacles as opportunities for growth, viewing failure as a step to success, and being able to rebuttal our own excuses. Creating a disciplined mind takes deliberate practice. Just like any muscle, willpower becomes stronger the more we use it. There are plenty of apps that can help reset your emotional well-being. Consider trying “Happify”.

8) Disconnect When Needed: A key to productivity is knowing when to take a break and disconnect. We want to work smarter and not harder. This means optimizing your productivity by working in intervals and allowing a mental break when needed. “Some think that stopping work on a project is a failure,” says Viv Goldstein, leader for global innovation acceleration at GE, but backing away when you’re no longer adding value is crucial. “Don’t be afraid to stop work,” she says. “It creates capacity to work on things that truly matter and ends up saving time, energy, and resources.”

10) Know What You Stand For: Each and every one of us has our own set of values. More specifically, we lead our lives and make our decisions based on what our core values entail. These may be things such as family, authenticity, love of learning and so on. Identifying our core values is crucial in knowing what you stand for, and not deviating away from what you believe in. The more you believe in something, the more you will prioritize it. For example, if health is a core value, you will be less likely to engage in unhealthy behaviour. To help you figure these out, Here are nine questions to ask yourself:

What do you spend most of your time and energy on when you can choose?
What do you spend your money on?
What area of your life are you the most organized and disciplined?
What do you think about the most?
What do you talk about to others the most?
What and who inspires you the most?
What do you love to learn and read about?
What do you always find time to do?
What do you fill your space with?

What repeats itself? What pattern do you see? Try to put them in order of importance. If you are interested in finding out more, click here to do our Core Values exercise to find out what means most to you.

10) No Means No: This may be a tough one for all of us, but we truly must learn to say no to things that no longer add value to us, or that are not in line with our goals. Once we become aware of what the needle-movers are, anything else that drains our energy instead of adding to it should be off our to-do list.

11) Don’t Be Afraid To Have Fun: Seriously, don’t take life so seriously. Sometimes you will make mistakes, some days will not be your best, but as long as you are happy pursuing what you are doing and having fun while doing it, you are on the right track!

12) Commit To The Best Version of You: Ultimately, your goal should be the best version of yourself, physically, mentally and spiritually. When you have a great enough reason to do so, you are more likely to stick to the process. The reason behind the large amount of failing resolutions (whether made in the new year or at any point during the year) is simple. We do not have a strong enough “why” or drive or underlying reason to pursue our goal. When a goal is made superficially, when we are not emotionally attached to the outcome, we do not implement the necessary steps to achieve it. Think about resolutions you’ve set in the past that you’ve attained and ones you’ve given up on, which goal has the greatest meaning to you? Which contributed most to your happiness? Which has had the greatest return? When we have a strong why, no matter the obstacles, no matter the setbacks, temptations, excuses, reasons to give up, we persist – because all we can envision is the outcome. In the end, it is your health, your wellbeing, and it is in your control to improve it.

So there you have it, 12 simple methods of making lasting changes in your health and productivity this year. Don’t be overwhelmed, it may seem like a lot of changes at once, but take it step by step. Focus on 1 major change per month, and by the end of the year you have changed 12 habits. Make a plan, stick to it, and commit to making 2017 your year for health and getting stuff done!

Best Health & Wellness By Dr. Nathalie, Make 2017 Your Best Year Yet With These 12 Productivity Tips

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