October 17: Kidzone Halloween Pumpkin Fun!

The Marketplace at Callingwood is hosting Kidzone on October 17 where we will be giving away 50 FREE PUMPKINS for your family to carve. Bring your little ones and meet us at Safeway Callingwood at 1pm to get your ‘Passport to Pumpkin’ checklist. Visit 3 stores at The Marketplace at Callingwood to collect your stamps and treats for the kids. Return to Safeway with your completed ‘Passport’ and we will give you a FREE pumpkin! You will also be entered to win movie passes valued at $75 to Cineplex Odeon theatres.

*No purchase necessary. One pumpkin per family, while quantities last. Child(ren) must be accompanied by a parent/guardian. First come, first served.**

**Kidzone is geared for children aged 0-5 years and their parents/caregivers.**

5 Spring 2018 Hair Colour Trends – Callingwood Hair Co.

Callingwood Hair Co.’s Favourite Hair Colour Trends for Spring 2018

Christmas and the new year seem like a distant memory…now is the time to start thinking about freshening up your hair colour to take you into Spring! Here are five of our favourite hair colour trends for 2018 that are beautiful and fun, guaranteed to keep you looking on point and feeling confident for Spring!

1. Balayage

Balayage has been in style for awhile and is still a huge trend for 2018. Balayage is a freehand hair coloring technique that creates a sun-kissed look on the hair. Light and shade is blended to give a natural, multi-tone look. It is easy to maintain and a great method if you don’t want to do a bold color overhaul.

 

2. Bronde

When brown meets blonde we get “bronde” and this colour definitely continues to be on trend this year! Bronde is created using the balayage technique but focuses more on fusing the shades of brown in the lengths with a combination of blonde highlights that ‘melt’ down to the tips of the hair. Bronde is a great look for almost everyone from young to old as it really highlights the face and brings out your best features. It’s  also super low maintenance and doesn’t require hours of salon time.

3. Salt and Pepper 

Salt and pepper hair is still huge in 2018 and it’s not just for women who are starting to go grey! People of all ages are embracing grey hair colour which combines black and grey shades to create a smoky, show-stopping look. If you don’t already have grey hair, this look takes some time to achieve. If your hair is dark it is easier, but the hair would still need to be bleached to the lightest ashy/platinum blonde and then dyed grey. This edgy colour looks fantastic but definitely requires a lot of upkeep. Plan on monthly salon visits if you want to keep it fresh. Photo credit: www.allure.com

4. Pinks, Violets, Jewel tones…Oh My!

Adding fun jewel tones or mermaid inspired hues into hair continues to be one of the hottest color trends in 2018. From rose quartz pink and ultra violet to deep purple and dramatic blue, or even melting them together to create a multicolored affect, the key is anything goes when it comes to colour. Being bold or choosing subtle highlights, unique colours can take your hair colour from drab to fab instantly!  Photo credit: www.matrix.com

5. Bright and Fiery

If you’re feeling a little wild, burnt orange hair colour continues to be a hot trend in 2018. Mixing vibrant red and orange tones creates a shade that really works for almost every skin tone. This vivid look will turn heads, but fades easily so plan on more upkeep on your colour to keep it bright and fresh.

Are you ready to freshen up your look? Mention this ad and all new Callingwood Hair Co. clients will receive $15 off colour, highlights or perms and $7 off adult haircuts. Book today by calling 780-444-6409.

 

10 Steps to Improve Mental Health by Dr. Chris Bjorndal

10 Steps to Improve Your Mental Health with Naturopathic Medicine by Dr. Chris Bjorndal

For many, mental illness is fraught with many unanswerable questions. This question has become the central quest of my life’s work as a Naturopathic Doctor. Based on these areas I have developed the 10 steps to improve your mental health and mental wellness.

Note: This is a shortened post from the original, located at Natural Terrain’s website. Read the full version here.

1.) Diet

Conditions like depression and anxiety are commonly seen as a neurotransmitter deficiency. Yet, taking a drug doesn’t fix the root cause of why these chemicals are out of balance. Your body may not be supporting the pathway to make healthy amounts of neurotransmitters in the first place because it may be missing the building blocks or other key biochemical co-factors.

If your diet is poor (highly processed and full of caffeine and sugar) you simply cannot make enough serotonin or other neurotransmitters to feel balanced. Environmental toxins (heavy metals, pesticides and endocrine disruptors) also block nutrient absorption. Key pathways in the brain require proper amounts of essential nutrients. Nutrients such as, There is so much to say about diet that I have written a guide book on this subject: The Essential Diet: Eating for Mental Health.

2.) Sleep

A consistent and regular sleep routine is critical to our mental health. It allows us to rest, detoxify and process what happens to us during the day. Being deprived of sleep decreases energy, increases stress, cortisol, and emotional reactivity, suppresses the immune system, and promotes weight gain. More importantly, doctors now recognize lack of sleep as a direct contributory factor for many chronic and acute mental health conditions like depression, anxiety and episodes of psychosis.

It’s not just about quantity; it’s about quality.

3.) Exercise

I often say that exercise is the most under-prescribed antidepressant treat

ment available. A 2016 meta-analysis focusing on regular aerobic exercise as a treatment for depression shows it is statistically equal to antidepressants as treatment, without the adverse effects. It is also effective in schizophrenia, bipolar disorder, ADHD, and OCD. It’s not just aerobic exercise that’s effective; studies have also shown the psychological benefit of other types of activity.

The psychological benefits of exercise are even greater when we do it with others, and especially beneficial when we exercise outdoors. Joining a community sports team that gets you outside and interacting with others regularly is a big step toward improving your mental health.

4.) Stress management

Stress is a psychological experience of feeling like your resources (internal or external) are almost exhausted (or are fully used up), and you are struggling to cope with demands of life.

No matter what the stressful event is, if the mind experiences psychological stress, the body experiences physiological stress. This physiological stress is an ancient survival mechanism built in to our bodies to help us flee harmful situations, but today’s world, it’s less helpful.

With awareness, you can then work to reduce or eliminate stressors. If you can’t reduce stressors, you must learn to manage your reactivity given your current life situation. Working with psychotherapeutic techniques, such as the seven Rs of working with problematic thoughts (that I discuss in my book: Beyond the Label) or systematic relaxation tools you can manage your response to stress.

5.) Exposure to Environmental Toxins

In today’s day-today life, chemicals are everywhere.To understand your toxin load, take our Environmental Quiz which considers exposure you might have to plastics, pesticides, non-stick pans, microwaves, extended cell phone use, artificial colouring and fragrance, make-up and personal care products, genetically modified foods, antibacterial soap, alcohol and pharmaceuticals. Also, what is the air and water quality like in your hometown and do you filter either?

With so many sources it’s easy to feel overwhelmed. The point is not to burden you with the task of immediately changing everything. Be aware of initiatives like the Environmental Working Groups’ list of the most heavily pesticide-sprayed foods (The Dirty Dozen) and the least sprayed foods (Clean Fifteen), and apps like Think Dirty® that lets you scan household products to discover their toxin content and find healthier alternatives.

6.) Thoughts

Every thought we think isn’t necessarily true; thoughts are simply ideas that exist in our heads. However, some thoughts are so powerful that we take them to be fact.

When this spiral happens, the work that needs to be done is breaking the thought-emotion cycle. Using a stepwise practice you can learn to widen the space between thoughts and emotions and learn to separate fact from fiction. You will learn that thoughts and the emotional reaction to thoughts don’t have to run your life. You can learn a more balanced approach to thinking. This practice uses a cognitive model to recognize and work with distorted thought patterns, as well as body-focusing techniques and breathing to harness the parasympathetic nervous system and modulate the physiological stress response.

7.) Emotions

For some, emotions can be elusive and hard to pinpoint, and for others they can be clear, overwhelming and incessant. As well, they can be different to you at different times. The emotional work I do with my patients follows a process of understanding what one is feeling in a very present, honest way, then working towards letting go of resistance and accepting one’s emotions.

Skills I teach along the way are recognizing one’s own emotional sensitivity level, learning to set healthy boundaries, and mindfulness of the present moment.

8.) Behaviors versus Reactions

Often in mental health conditions there are cycles of behaviors that reinforce the illness: isolating, sleeping too much or too little, blowing up or shutting down emotionally, eating too much or too little, etc. To address this, following closely behind the work on thoughts and emotions, comes the practice of behavioral change.

As one learns to lengthen the time between thoughts and reactions, there grows a window of opportunity for one to act in a different manner than simply reacting. We can actually learn to choose a healthy behavior, as opposed to immediately reacting in a protective manner.

An example is if we have a negative thought, we have the ability to pause and say to ourselves, “I am thinking a negative thought”. By doing so, we widen the gap between thought and emotion, and we have practiced recognizing exactly what the emotion is.

9.) Spirituality

Mental health is often viewed as a biochemical imbalance. I have made my life’s work an exploration of the other factors that contribute to mental health concerns beyond biochemistry, including psychology, trauma, physiology and environment, but there is another factor to explore: the spiritual aspect of mental health. Here I define spirituality as believing in, or being connected to, a power greater than yourself.

My view is that mental illness is a way by which our spirit is trying to get our attention because some aspect of our lives (such as school, work or a relationship) is not moving in concert with our spirit.

10.) Love and Compassion for Yourself and for Others

Ultimately, it is our feelings about ourselves and how we treat ourselves that are critical to our mental health and well-being. I ask every patient how they much they love themselves on a scale of 1 to 10, and it is rare for me to get a response over five. It breaks my heart to hear someone speak unkindly of themselves, yet I, too, would once have given a similar response.

Ask yourself: If you talked to your best friend the way you talk to yourself, would they accept it?

We hope you’ve enjoyed the list!

Read more about Dr. Chris and Natural Terrain Naturopathic Clinic on their website at  www.naturalterrain.com.

Free fitness programs promote health and community connection!

Spring is finally here and after such a long, grey, (did I mention long?) winter, I just can’t contain my enthusiasm for warmer weather any longer. I’m guessing many of you are feeling just the same with our glorious upswing in temperatures. Less bundling up equals more reason to get out and get active!

Not only is outdoor physical activity an amazing way to increase your fitness level, but did you know that spending more time outside being active can:

  • Decrease risk of Alzheimer’s’;
  • Promote mental health;
  • Increase community building;
  • Increase energy and possibly immunity;
  • Decrease the risk of certain disease such as type 2 diabetes, heart disease and some types of cancer?

Not to mention for kids can:

  • Decrease symptoms of ADHD;
  • Increase vitamin D, helping to prevent certain illness; and,
  • See distances better & reduce risk of nearsightedness?

(Source: Alberta Health Services, www.myhealth.alberta.ca.)

Coupled with the beautiful weather, that is more than enough motivation to get me outside and active with others, not to mention the physical benefits and the socializing (that’s actually my favorite part)!  Community programs can also keep us accountable when trying to achieve a fitness or health goal.

The great news is, you needn’t spend much, if any money as there are many places in our fine City that offer low-cost or no-cost ways to get healthy.

One amazing program, starting May 17 and happening every Wednesday throughout the season, is Fitness at the Farmers’ Market presented by Callingwood Farmers’ Market and Jamie Platz YMCA. A variety of classes such as Zumba and Circuit Training will be held in the covered courtyard area of the Market from 1 to 1:45 pm. These classes will be suitable for all ages and all levels, so even if you are just getting into the swing of things, come on down! Bring the kids to join in the fun and move with you – you can even wear your baby!

Do you need even more motivation? These drop-in classes are free. Yup, that’s right folks, amazing outdoor fitness classes in your favorite Farmers’ Market for zero cost! What’s even better is you’ll be able to stroll the vendors before or after the class as the Market runs from 12-5 pm Wednesdays and features more than 30 vendors! This year marks the 33rd annual Callingwood Farmers’ Market – an Alberta Approved Farmers’ Market and one of Edmonton’s most beloved summer markets and its guaranteed to be a great year – so come on out and bring the family to enjoy!

Classes will kick off with a Zumba dance party on May 17 at 1 pm – I hope to see you there!

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Laura Barr is the owner of BloomWellness. She is a Registered Massage Therapist, Certified Personal Trainer, Holistic Nutritionist and Therapeutic Exercise Specialist. Her clinic is based in Leduc, and serves clients from Edmonton, Beaumont, Leduc and Nisku.  She is an avid outdoor enthusiast, animal lover and most importantly, she is a busy mom to her energetic 6 year old daughter!  Visit her blog. 

Connect with Laura Instagram or Twitter!