Bosnar Health - Functional Medicine Wellness Blog

May 5, 2023

Upper Cross Syndrome: Today’s most common posture

Upper cross syndrome is a term used to describe a distorted posture. For example, imagine an individual whose shoulders are slumped and whose head and neck jut forward. It is the most common posture in today’s society. This forward head posture is linked to our lifestyles. After all, our lives revolve around our smart phones and desk jobs.

Upper cross Syndrome is a chronic shortening of the sub-occipital muscles. This leads to headaches, as well as head and neck pain.

However, there is a technique that can be very effective for those developing upper cross syndrome.

This technique is known as Sub-Occipital Release technique. This release is used to stretch and soften these muscles to improve pain and posture. Also, it releases the fascia and muscles surrounding and supporting the head and neck.

The Sub-Occipital Release is an Osteopathic technique.

The best part – it’s simple, safe and very effective.

The Sub-Occipital Release helps to soften the fascia and muscle tissue in the sub-occipital area. This helps to open up the area between the C1 (Atlas) and C2 (Axis) vertebrae. These vertebrae are at the top of the neck and the base of the head. This is also known as the occiput.

The Sub-Occipital Release is also used in the treatment of tension headaches, neck pain, shoulder pain and upper back pain.

To experience the benefits of sub-occipital release with Deepak, our Osteopath,

click the button below.

Book Osteopathy with Deepak

Bosnar Health

March 24, 2023

Marma Point Therapy

What is Marma Point Therapy?

Marma point therapy is an energy healing practice within the 5000-year-old Ayurvedic system of healing. It is commonly believed to have been the foundation for later point therapies such as acupuncture, acupressure, and reflexology due to the elaborate energetic matrix at its’ core. Marma points are often referred to as the junction points of consciousness and matter.

Where it began…

The ancient wisdom of Ayurveda says 72,000 channels of circulating life force flow into the physical body, like the ‘rivers of life’. Prana is the vital life force that governs all the physical and subtle processes of a living being. The points at which prana exits these ‘rivers of life’ and enters the physical body are known as marma points. Thus, marma points connect the intangible energetic body to the tangible physical body.

How Marma Point Therapy works

There are 108 marma points—107 on the physical body and one in the mind. Physically, the marma points are found where tendons, bones, muscles, joints, veins, nerves, and other tissues meet.

As Prana signifies live electricity flowing through the body, the Prana of the therapist is bound to interact with that of the subject. That means the exact location of the Marmas depend on the Prana of both the therapist and the subject. The marma points are not simply a fixed physical site.

The identification of Marmas may not be a simple physiological definition but a matter of long-term practice and concentration. This is one of the reasons for the slight variations in the methods of Marma Point Therapy adopted by different practitioners.

Each marma point corresponds to a specific vayu (function of prana), dosha (constitutional type), dhatu (bodily tissue), and srota (physical channel).

This service is provided by Mel Nadeau who is a Wellness Coach, Certified Holistic Nutritionist and Ayurvedic Practitioner, Energy/Bodyworker, Postpartum Doula and Nurse with over 20 years experience working in the field of natural health. You can learn more about her Bodywork Therapy services HERE and more about Mel as a practitioner HERE.

book a bodywork therapy session

Bosnar Health

March 3, 2023

Kids need support now more than ever

How can we help?

As a therapist I have heard a lot of “now that the pandemic is over, everything is slowly/should slowly be getting back to normal”. Kids need support now! I think it’s more pertinent to look at what effects these last few years have had on our youngsters. What can we do to support the new landscape that we are all slowly trying to shift into?

Why is this happening?

Schools shifted to online learning for most individuals over the past few years. Not only have many academic factors been paused, but social engagements. The enhancement of social skills have also been restricted. For many kids, the last few years have been fraught with confusion. There has been a lack of explanation as to why their routines and worlds were flipped upside down. There is loneliness along with feelings relating to isolation and sadness.

Kids need support now!

From my experience post- pandemic, many kids are still reeling. From not seeing their friends consistently, working through feelings of fear/anxiety about health and wellness, many are dealing with social anxiety type symptoms. This includes feelings of vulnerability as they encounter no longer having to cover half their faces when speaking to others.

So what can we, as parents, friends, and support personnel do considering kids need support now more than ever?

1. Encourage socialization

Every family is different. I wholeheartedly support families maintaining health- related boundaries as they see fit. However, kids need support now more than ever when it comes to socialization. Encouraging youth to form new friendships and check in with former classmates is a great first step. Reconnecting with neighbours and make new friends can enhance their communication skills. It can also lessen symptoms of social anxiety, encourage the formation and enhancement of social skills, and boost mood.

2. Learn to actively listen to understand rather than listening to solve a problem

Many parents, teachers, or adults in general struggle with this! It’s a lot harder than you may think. Listening to understand is a form of actively listening. It is about holding space that doesn’t necessarily include a “fix” or a solution to an issue. This can be helpful. It can ensure your youngster feels heard and empowered to find a solution to their struggles in a meaningful way to them!

3. Validate, Validate, Validate!

These past few years have been tough for everyone. For parents, teachers, kids, your favourite barista at Starbucks, your grocer, etc. Reinforce that everyone is in this stage of recovery together!

Kids need support now when it comes to validating their pandemic experience. Listening to your child’s concerns or feelings is important. Equally important is the acceptance and validation of their experience. It is likely different to yours.

One of the ways we can foster this openness, is by holding space for youth to voice their views. This should be done without interruption, or our own input. If you’re a parent, this can be challenging. However, it’s. vital as your experience is likely very, very different to your child’s’!

4. Limit Stress as much as possible and engage in family fun!

There are SO many ways to spend time together and create positive memories! Get outside and go for a nice brisk walk. Start a new hobby together. Increase weekly family dinners or game nights. Watch a movie together. Begin having company over for birthdays and special occasions. Plan a mini weekend staycation somewhere fun. Practice mindfulness, see below for more ideas on this. Try to journal together as a family. Try a new recipe together.

Any activity that encourages fun, smiling, and laughter is a good place to start!

5. Reach out for further help if needed

There is no shame in needing additional support. What better way to model this for your child than to get that help yourself! There are many available resources for therapy, whether you are searching for family therapy, couples therapy, or individual therapy.

See below for some helpful resources and remember, you don’t have to go through this healing journey alone!

Post by Bosnar Health Psychotherapist, Flora Gerlai

book a free psychotherapy consultation

LOOKING FOR MORE RESOURCES?

Book an appointment with a registered psychotherapist in your area. Psychology Today is a great online resource.
Enrol your child/yourself in a group to share similar experiences and broaden skills
Mindfulness practices: journaling (try the 5-minute journal for kids), YouTube mindfulness videos and guided meditations. Mindset coach Sylvie offers guided online meditations every Wednesday. Sign up HERE.

Bosnar Health

February 3, 2023

Osteopathy

Why choose Osteopathy?

Osteopathy embraces the philosophy that the body has an innate or natural ability to self-regulate and heal itself. There is one key factor that permits this process to proceed unimpeded. That is the ability of the body to circulate all of its fluids and liquids.

Why does this matter?

These fluids include the blood, lymph, synovial fluid, digestive juices, cerebrospinal fluid, axoplasm, and all the body’s other intra and extracellular fluids. These liquids carry many of the body’s life-sustaining compounds.

They consist of hormones, enzymes and their secretions, and immune and anti-inflammatory factors. These fluids also carry neural impulses, nutritional elements, and dissolved gases such as oxygen. They are involved in all aspects of life. From the DNA that is suspended within the intracellular fluids, to the fetus which floats in the amniotic fluid.

These fluids serve as mediums for excreting all the bi-products of digestion and cellular respiration.

What does an Osteopath look for?

An osteopath is looking for any obstruction that impedes the circulation of fluids within the body. This is the focus of osteopathic assessment and treatment. These impediments may take the form of structural or non-structural blockages.

Structural or physical impediments include generalized twists, curves or pulls within the body. This also includes specific bones, organs or tissues that are misaligned. These faults may affect the control of a system that controls fluid circulation. They may also affect the circulation of liquids along with the life-sustaining and regulatory products that they carry.

Non-structural impediments may include emotional patterns. These patterns are responsible for maintaining the body in a certain adaptation of defence. For example, a predisposition to holding their breath.

These adaptations are often responses to past or present stressful incidents. They are often repetitive, like raising the shoulders in times of stress or cold temperatures.

Over time, the body gradually loses its ability to efficiently self-regulate and to self-heal. Some of this loss may be due to the aging process. It could be the prolonged influence of gravity on posture. It may be trauma, accident, illness, surgical scarring, childbirth or repetitive activity. It is also possible that it is the cumulative effects of mental, emotional, physical and spiritual stress.

Osteopathy Treatment

In most cases, the patient has had some combination of the above experiences. The result of these experiences may manifest themselves locally in the body or more frequently, the symptoms are experienced far from the site of the original site of occurrence. For this reason, the Osteopathic Manual Practitioner is said to assess the whole body.

Although treatment may be directed toward several specific areas, the effect of that treatment is often felt throughout the body. For this reason, the Osteopathic Manual Practitioner is also said to treat the whole body.

By using a meticulous methodology, as provided through traditional osteopathic education, the Osteopath can determine the origin and effects of aging, trauma and other experiences, and create and administer an appropriate treatment plan.

This process begins by:

Interviewing the patient

Performing a complete osteopathic assessment

Assessing the position, mobility and quality of certain tissues, fluids, and rhythms of the body.

Once the nature of the patient’s condition is determined, treatment is directed towards helping the body regain its individual and optimal ability to circulate these fluids unimpeded and in sufficient quantity. This restoration of circulation leads to the body’s natural ability to regulate and heal itself.

Uses for Osteopathy Treatment include:

Arthritis

Neuralgia

Foot, ankle, hip, and knee pain

Back pain, neck pain, and sciatica

Hand, shoulder, and elbow pain

Headaches

Tennis and golfer’s elbow

Postural problems due to pregnancy, sports injury, driving or work strain

Digestive issues

Learn more about Osteopathy and Deepak’s services on our website HERE.

Enjoy Osteopathy with Deepak on

Tuesdays & Saturdays

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Bosnar Health

January 13, 2022

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

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

SUBSCRIBE TO MY YOUTUBE CHANNEL

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

Kristina Bosnar

December 15, 2021

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

Kristina Bosnar

December 1, 2021

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!

USE PROMOCODE:

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

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

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:

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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

Kristina Bosnar

November 24, 2021

The benefits of red light therapy

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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.

Kristina Bosnar

November 11, 2021

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.

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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.

Kristina Bosnar

November 5, 2021

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

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

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!

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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).

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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

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!