50 Shades of Grain (summary from Dr. William Davis talk)

Dr. Bill Davis

Dr. William Davis (Cardiologist and author of Wheat Belly)

Hi Everyone, Jason’s turn to write a short post.

I was recently in attendance at Dr. William Davis’s second Halifax presentation and would love to provide a short synopsis of his work.  As a cardiologist in practice he has always been interested in treating the cause of disease and not masking problems with medications.  This is our philosophy as well, especially as it relates to pain and dysfunction.  He started his presentation talking about mammals and what each of them would need to eat in order for them to have ideal health and how different mammals have a different nutritional requirement.  For example, a lion needs meat and a cow needs grass, switch their diets and both animals would not be able to survive.  So what is the ideal human diet?  Well there are a million books, a million experts and a bunch of scientific studies proving one model and disproving another.  He explained how the consumption of grains started roughly 10,000 years ago but our genes were not designed or ready for this shift.  He feels we have been given very bad nutritional advice when government, agencies and experts say to watch fat but eat your healthy whole grains (ie: wheat).

In his first book Wheat Belly, he goes into detail about all of the issues that wheat can cause in the human body.  For some people (like me) that enjoy detail, I appreciated his use of examples and clinical experience with real patients.  He has different chapters in the book explaining several health issues including heart disease, diabetes, weight loss, joint issues, autoimmune diseases and more. Tonight, he offered a very short synopsis of what happens when we consume grains and especially wheat. One issue is blood sugar and he makes a point that 2 pieces of whole wheat bread have a higher glycemic index that a Snickers bar. High blood sugar leads to an excessive insulin response. Over time this is what contributes to type 2 diabetes, belly fat, and increased levels of inflammation in the body.

Another issue which can affect our own immune systems is the lack of digestion of certain proteins in wheat and other grains.  When our bodies cannot completely digest a protein such as the wheat protein gliadin, it can affect the lining of our intestines causing them to be “leaky”. When this happens, other proteins and particles cross into the blood stream and our body will mistake it as a threat and mount an immune response. This is what happens in some cases with autoimmune disease such as rheumatoid arthritis.

Phytates are chemicals that will block absorption of positively charged minerals such as zinc, iron and magnesium. He stated grain induced iron deficiency is the 2nd leading causing of iron deficiency world wide. If you are having iron issues, this is a possible source. We see many patients that respond well to magnesium supplementation for muscle cramps, poor sleeping, etc. What about addressing this potential cause of magnesium deficiency?

He is also very clear to not replace wheat with high starch gluten-free items. While they may be “less bad”, it does not make them healthy.  These items are high in corn starch, potato starch and corn which can also create havoc for our blood sugar and digestive systems.

After removing grains from the diet, he feels the next most powerful step we can make is to optimize our vitamin D levels.  He is also very supportive of having optimal gut flora (found in probiotics and fermented food), which often takes some time to rebuild. He is a huge supporter of omega-3 fish oil and specifically endorses the brand we carry, Ascenta. These recommendations would mimic our basic supplement philosophy and we carry these items at the clinic.

So what can you eat?  REAL FOOD. Healthy fats such as olive oil, coconut oil, avocado oil and organic butter should be staples.  Vegetables should also be a staple. We recommend 8 servings or 4 cups/day. Be careful with excessive fruit intake for blood sugar reasons. Excessive fructose is not ideal for most people. Wild fish, grass fed beef, free range chicken/eggs are quality sources of protein. Nuts and seeds are great snacks and additions. We limit dairy intake and he would advise the same (use with caution as it can also create an immune response in many people).

veggieshealthy meats

I will likely be doing Saturday afternoon or Wednesday evening seminar to fill in some of these details and to help with implementation. If you are interested, please message us or email info@novaspinalcare.ca and your preference of Wednesday evening from 6-9 or a late Saturday afternoon from 2-5pm.

Yours in health,

Dr. Jason Plotsky

How the 3 S’s can impact your life in 2015…

health quote

There is something interesting about the month of December and the holiday season that makes people feel exempt from the laws of the body.  As chiropractors, Jason and I usually see a trend of increased stress that becomes measurable in the bodies of our patients particularly this time of year. The following 3 things are the biggest culprits for causing symptoms in our bodies:

  • Sugar- it has become a well-known fact that over the years, we as a society are consuming excess sugar in our diets. Over the holidays people over-indulge in sugary drinks and sweets laying around at gatherings. Sugar can cause inflammation in the body and can weaken your immune system.
  • Sleep- lack of this key ingredient in our lifestyles can wreak havoc on the systems of our body. I am always shocked at the percentage of patients who begin care experiencing challenges either getting to sleep or sleeping through the night for one reason or another.  Luckily, one of the side benefits of chiropractic care that we see in our patients is better sleep over time.
  • Stress- whether it’s financial, the stress from travelling and having to be in so many places, this can be a stressful time of year for many. We typically get away from our daily routines of exercising and taking supplements which can be added stress as well.

These are the 3 main things to keep in mind not only during this time of year but throughout the year.  Getting symptoms like a cold or flu is not by chance.  This is our body’s way of letting us know we have tripped a switch in our system. Pay attention to which of the above you may have violated and focus on avoiding this throughout the year.  You may then find yourself happier, healthier, and more vibrant by following these simple steps:

  1. Get proper rest.
  2. Limit sugar intake by crowding it out with healthy vegetables; you’ll have less cravings.
  3. Drink an abundance of water.
  4. Take vitamin D.  Our recommendations are within the guidelines of the Vitamin D Council (adults- 5,000 IU’s/day and approx. 2,000 IU’s/day for kids).
  5. Probiotics are essential for proper digestion and affect your immune system.  Take 1 capsule/day (billions of bacteria/capsule with multiple strains).
  6. Take 1 teaspoon of fish oil/day to reduce inflammation and keep your body sufficient of this essential nutrient.
  7. Last but not least, visit your chiropractor to have your nervous system cared for throughout the year. Your nervous system is protected by your spine and controls the function of every cell, tissue and organ in your body.

Mung Bean Sprouts (how to grow them)

Mung Beans

A few weeks ago my kids and I drove back to my hometown of Grand Falls, NB.  Although it was spring, it certainly didn’t feel like it there.  The snow banks were high enough that my parents could barely see their neighbour’s house.  Inside their lovely home, my mom had been growing some little mung bean sprouts.  It was nice to see something green (that we could eat) growing inside despite the fact that it was so cold outside.  The mung beans only take a few days to sprout and were ready to eat when we got there.  My oldest son David who is 7 grabbed a handful and before I knew it had eaten the whole jar.  They taste like peas from the garden so he ate them right up.  My mom then proceeded to show me how easy they are to grow.sprouts boys2

We tried a few batches at home to get the hang of it and I then went in to David’s grade 2 class at school this week to do an experiment with them.  I decided to show the kids how to grow their own at school and then to bring materials home to be able to show their parents how easy it is.  The class has 22 kids so I brought in 6 Mason jars and divided the kids up into groups of 3-4 kids. My goal was to have at least some of the kids be brave enough to taste the sprouts prior to getting started.  I had my niece walk around and give each child a spoonful.  Before I even turned around, my jar of sprouts was gone and every single kid tried them and liked them, in fact some of them loved it.  I love using peer pressure in a positive way with kids, works every time!

My strategy here is to get the kids to show their parents what they did and by doing so increasing the likelihood of them eating it.  I’ve said it before and I’ll say it again, the more they are involved in the process of getting the food on their plate, the more likely they are to eat it.

sprouts girlsprouts boys

 

 

Here are the simple steps to growing your own mung beans in your kitchen:

  1. Buy the sprouts you want to grow from your local health food store.  I got mine from the bulk section at Organic Earth but Sobeys and maybe even Superstore have them in their organic sections.  You will see an assortment of them and they can all be grown using the same jar and same methods, some of them just require a little more time to yield a batch.A. Vogel sprouts jar

2. Once you have your beans, you can either purchase a jar for sprouting for about $10 with the lid to strain the sprouts daily.  You can also use a Mason jar as we did and get a   plastic lid (I got mine from Michael’s and just cut it out to fit on the Mason jar lid).

sprouts cover

3.  The beans need to be rinsed to get any residue off them and then soaked overnight.

sprouts soaking

4.  In the morning you tip the container and strain them.  Add some more water and rinse them again before straining it completely.  Repeat this step once again at night.

5.  You will start to see little tails sprouting from the beans.  Once the green cover is completely off the bean (this usually takes 2-4 days) they are ready to eat.  My oldest son didn’t even allow them to get completely sprouted before consuming my first couple of batches.

6.  Enjoy!  You can keep them in the refrigerator for a few weeks and sprinkle them on salads or just snack on them on their own.  Start soaking another batch right away so you always have some fresh!

Getting the kids involved- juicing with their daddy

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One of the biggest challenges as a parent once we know what types of food are healthy for us is getting our kids to eat them as well.

  • The number one thing in our house is getting them involved in the food preparation.  Whether it’s getting them to take something out of the refrigerator or the pantry, cracking an egg, stirring, pushing buttons on the machines.  Do what you can to get them involved in the process and this will yield big dividends.
  • I bought our boys some plastic knives used to cut up lettuce.  I often have them chop up some veggies before a meal.  As soon as they get involved in the chopping process and they are hungry for their meal, they usually ask if they can have some of the food they are chopping.  This is perfect, mission accomplished. My rule with them is unlimited veggies any time of day.  They still ask permission but I always say yes because the more vegetables they eat, the less hungry they are for less nutrient dense foods.

The following are a few videos Jason did while I was away doing errands, he certainly got them all involved and they were loving it…so cute!

 

 

 

 

My 4 minute workout

IMG_0720As a busy mom of 3 young boys, chiropractor, and co-owner of our practice with my husband, some days can get a little hectic.

Health (as those who know me well already know) is my highest value.  We tend to always make room for things that are highest on our values, no matter how busy we are.  I believe people can perform the best in their lives when they feel their best.  Since exercise and proper movement of the body is an essential nutrient for the brain, I make an effort to incorporate some type of exercise into my daily routine.  I try to teach my clients, especially moms, that it is not selfish to take the time to do this.  We must begin to replace the word ‘selfish’ (which has a negative connotation) with ‘self-care’ (sounds a lot more positive).  Everyone around me benefits when I am in a better mood.  On days when I feel tired, lethargic, and short-tempered with my kids, I can totally reverse that 100% of the time with exercise.  The most difficult thing about exercise is getting started.  Some days are much harder than others.

IMG_0719IMG_0724Last year my husband was reading a book called ‘The 4 Hour Body’.  One of the concepts he learned was a different type of exercise training I had never heard about called Tabata Training.  He decided to put it to the test to train for a 10km road race.  My husband is a great athlete but running has never been his thing.  I rarely ever saw him training for the race and yet he surprised us both when he finished the race much more quickly and feeling much better than he thought he could. IMG_0725

I decided to give this training a try myself because I too am looking for the most effective type of training in the shortest amount of time. I have just completed my second 10 km road race this year and I must say am thoroughly surprised at how good my body felt with what seemed like a very small time investment.  I typically run 2-3 times/week mostly on my treadmill doing 4 minute workouts which consist of 8 x 20sec sprints with 10sec rests between each sprint.  This workout is a total of 4 minutes.  I usually do a 5 minute warm-up when I run as well to get my body ready for the sprints.  If you’re interested you can click on Tabata Training and learn a lot about the different types of workouts you can do in a shorter amount of time but at a higher intensity.IMG_0727

In my mind telling myself to get out the door for a 4-10 minute workout is far easier than preparing my mind or carving out the time for a longer workout.IMG_0731

The point I am most trying to get across is that sometimes we put off working out because we think it takes too much time or we need the perfect spot to do it.  More than anything we just need to get out there and move and if it’s a brisk walk, fantastic!  Today, I needed to get out and for 10 minutes I went behind my house and did some hill sprints.  When I got to the top I did some push-ups on a little bridge off the path.  The kids often come with me and watch the baby in the stroller as I’m doing my little intervals.  Sometimes they join me but the important thing is that I am teaching them how much healthier and stronger I feel when I carve out time to take care of my body, self-care is key!!!  IMG_0736

Happy Father’s Day!

Cindy and Jason graduation

Last week I walked into the storage closet, picked up a file and opened it up to find Jason’s graduation speech from our chiropractic school in Iowa.  I read it and then stood there for a few moments reflecting on our graduation day 11 years ago, his speech and its significance at this point in our lives.  It gave me goose bumps in a way that you get when you are experiencing something awesome.  I felt proud to be married to this wonderful man.  I walked out teary-eyed still thinking about how much has changed for us in the last 11 years.  My beautiful boys were in the room hanging out and just loving being around their dad.  It was as though I was quickly taken from our moment of graduation to our present life, all in a flash.  In that moment I was so grateful for the kind and loving man I married who could not be a better dad and role model for our boys.  Below is the last paragraph of his speech.  I am sharing it with you today as it is timely with Father’s day tomorrow.  It is also impactful to all of us as we go about our busy lives:

“One last thought to leave you with- it comes from a Stephen Covey book so it is not my idea, but it really hit home.  ‘Begin with the end in mind.  When that day comes, what do you want people to say about you?’  We will be starting from scratch.  Tomorrow is the first day of our professional lives.  My dad practiced optometry for over 30 years.  Five months ago he passed away leaving a legacy behind in both his personal and professional lives.  People wrote letters saying that they looked forward to their appointments, that he was a man of integrity, and that it was obvious that he loved what he did.  People said he made them feel welcome and comfortable the minute he walked in the room.  I’m not saying this for you to feel sorry for me.  I in fact am privileged to have had such a positive role model.  We can all learn this, that who we are and what we do can and will affect people for the rest of their lives.  What do you want your patients to say about you?”

Although this was written specifically for us as chiropractors, it is applicable to everyone.  Are we living the joyful life we set out to?  When we are in the flow and have passion for what we do, we are contributing to those around us.  Those are the moments  when we are thriving.  Wishing you many of those moments along your journey.

With much love and gratitude,

Cindy

 

How to make your own almond milk

Until a few weeks ago, I thought making my own almond milk was a little too much work.  Watch this clip on how easy it is to make your own almond milk.  The milk tastes much creamier than the store-bought one and has no preservatives.

Send me an email if you’re in the Halifax region and you need me to order you a nut milk bag.  I will have some at the clinic soon.

http://www.youtube.com/watch?v=64_GOC4MVBE&feature=youtu.be

Our morning routine

This is a clip of the boys and I doing our morning routine.  Many times I have patients tell me they don’t have time to take their essential nutrients.  I recommend individuals do it at a consistent time every day especially if there is more than one person involved so the whole family can remember.  It is so much easier to stay healthy than it is to take care of a health issue when it arises.  Performing this daily routine can create enough momentum in your body to keep you and your family well throughout the year.

http://www.youtube.com/watch?v=lM5RKmwk8NQ&feature=youtu.be

Getting the kids on board

One of the questions my husband and I get the most is “how do you get your kids to eat like this?”  For us, this is easy because of the place we’re coming from.  In one of my previous articles I discuss focusing on what we want vs what we don’t want.  In our family, our highest value is health.  We feel that when he have an optimal level of health, we have an abundance of energy and are at our best which causes a spillover into all other areas of life.  If you decide to fully embark on this lifestyle, your life will be easier, trust me.  Jason and I thoroughly enjoy mealtimes with the boys even when we eat out.  They eat from the adult menus like us and are often ready to try new things.  We have trained them to become like this and our lives are easier because of it.  We don’t dread mealtimes like so many other families.  There are many areas of my life where I am not great but this is one area I have put a lot of attention and energy toward and am now able to reap the benefits.  My hope is that by sharing some of these tips with you, meals can once again become fun for you and your family.

  1. One of the most important things to do is determine your ‘why’ for implementing this type of lifestyle. For instance, do you allow your kids to ride in your vehicle without their seatbelt?  Why not?  Don’t they ever protest it, especially in the beginning?  Do you let them win if they protest?  Pretty sure most people have their kids seatbelted while driving.  The big ‘why’ is safety and one we have had drilled into our minds.  In this instance, we teach the kids it is non-negotiable because we are looking out for their ultimate safety.  Interestingly enough, more people die from the result of poor eating habits than motor vehicle accidents.  So, this is where Jason and I develop the ‘firm but fair’ policy.  We teach our kids healthy eating habits because we know where health comes from and it is our responsibility to teach them healthy habits.  Our lives are easier because of it, they make healthier choices by habit.
  2. Kids are incredibly intelligent and have minds just waiting and ready to learn new things.  Teach them by asking them questions.  If you have a dog, you can ask them what happens if you feed the dog ice cream?  They will typically know that this will make the dog sick.  Ask them why and listen to their answers.  How about a rabbit, what does it eat?  They usually know it’s carrots and lettuce.  Ask them what would happen if the rabbit started eating Ritz Crackers or candy.  Again, they understand that these animals should be eating what they typically get in the wild. Make the link for them that we too are animals and that we too have specific health responses when we start eating too many foods made in factories vs from the ground or from healthy animals.rabbit eating lettuce
  3. If you ask my boys, “what does mommy want her boys to be?” they will respond “healthy and strong boys”.  I tell them every day how I want them to grow to give them a visual of what they can become.  When they’re eating healthy food, I let them know how strong and healthy they are becoming.  I tell them this many times every day when they are taking healthy action steps to reinforce the good behaviour.  It makes them feel great and since we are pleasure seekers, they move toward more of this behaviour, it’s a cycle.
  4. A few years ago when David was 4, we had been talking a lot about sugar and how it can make your immune system not work as well as it should.  We taught him how to read labels even when he couldn’t read.  He knew where to look for the sugar content and that if it had 6 grams of sugar or more it was not likely something we would purchase.  I was tired and doing groceries with kids can be challenging.  We were going down the aisle with applesauce and pudding.  He saw pudding and said “can we get this?”. Before I had the chance to reply, he had looked at the label and saw how much sugar was in it and was already putting it back.  What a great moment that was for me.
  5. Ask them to help you make the change for the family and do it gradually by changing what your pantry looks like.  Once you are rid of the junk food, replace it with healthier more colourful fruits and vegetables.  I remember as a kid when I was just about to make my bed and my mom would come along and ask me to make it, I no longer felt like doing it.  I wasn’t inspired anymore because it came from her telling me to vs me wanting to.  Nobody wants to be cornered into eating certain foods or doing anything for that matter.  So, when they feel they are part of the process, which they totally are, it makes them feel empowered.  If I’m adding kale to a smoothie, I have my 4 year old Alex do this because he loves to help.  We joke around about if we can make the kale disappear in the smoothie.  We then taste test it together to see if we’ve accomplished our mission.  He loves to be part of this.IMG_0171
  6. When it is mealtime, have them help by chopping up veggies for you.  This is a painful time of day for most of us when we get home and are busy trying to prepare meals.  The kids are always around and bugging us when all we want to do is get things done.  I bought a lettuce knife at the grocery store and a fruit knife from Backyard and Veranda.  You can buy them their own cutting board if you like.  Give them some veggies to chop either for a salad or whatever, just something to eat before the meal.  You will see that in a short while, the kids will start asking if they can have a bite of the red pepper or cucumber or carrot or whatever it is they are chopping.  They love to feel part of the process.  That is one of my biggest tips for getting them full on healthy stuff before the healthy meal is ready.IMG_0168
  7. Never bribe them with dessert while they are eating.  I rarely use dessert as a bribe for them to finish their meals.  In my opinion, this is giving them a wrong message about the healthy food they are eating.  I have the expectation that they are in this process with me and we want to be as healthy as possible as a family.  Eat what you can from your plate and when you’re done, you’re done, that’s great.  Sometimes there will be a healthy dessert but that is not the incentive for finishing the meal.  The reward is rather a strong and healthy body.  That is always our focus!
  8. Do the best you can with the healthy choices around.  When you’re travelling, there may not be healthy choices but just do your best.  Ask yourself “compared to what?” and make the best choice available.  Once you’ve taught the kids about what healthy food is, they will be able to help you choose healthy foods.  As a result, they are more likely to eat them when it is their choice.  My boys can spot wheat from a mile away.  We also don’t eat dairy so they either tell me things have dairy or wheat in them or ask me.
  9. Finally, you get what you expect.  Once you’ve done your work of teaching them and asking them questions about the foods they eat, have a knowingness that they are intelligent enough to understand you want the best for them.  When you put the meal in front of them, trust that they will eat it, at least some of it.  As their taste buds evolve more and more, trust that they will want to eat what you are feeding them.  Remember, just because they don’t like it the first time doesn’t mean they don’t like it for always.  They may need to be exposed to the food 20-30 times before they like it.  Try not to label them with “so and so doesn’t like this or that”.  Taste buds evolve in time.  They can sense when you don’t trust them and will challenge you.  When your ‘why’ is strong enough, this part becomes easier.  Be firm and fair and you will see great things come along in time!

How you use these 3 words can change your life!

My husband Jason and I have always been interested in literature on how your thoughts can improve your life.  We came across the movie The Secret several years ago and learned about a powerful universal law, the law of attraction.  My sister had heard Oprah interviewing a Canadian author and law of attraction “how-to guy” Michael Losier on her Oprah and Friends radio show.  LoA bookShe learned some very simple tools that sparked my interest so I decided to take his course and become a Certified Law of Attraction facilitator in Vancouver almost 5 years ago.  The simplicity of the information he presented and its application in my life have allowed me to lead a more extraordinary life.  Implementing these simple techniques can allow you and your family to experience more joy in your life as well.

Here’s how it works, the thoughts you think and how you feel give off a certain energy or vibration (not unlike the waves of energy required for your cell phone to transmit a signal).  The law of attraction is always trying to match the energy you are putting out.  Like attracts like. For instance, if you feel good most of the time and have positive thoughts, chances are you are getting experiences in your life that match that vibration.  The opposite is also true for people who just seem to have a black cloud around them, the worse it gets, the worse it gets.

As a mom of 3 young boys, there are certain self-care routines I have that keep me at a higher vibration.  I like to take the time to exercise regularly, eat well, have fun with my clients at work, and the list goes on. woman exercising When my life gets out of balance and I don’t make room for these things, my vibration lowers.  When this happens, I am no longer the ‘tone setter’ I want to be in my house. If my kids wake up in a bad mood or start fighting, I go down to the vibration they’re at and my days can get very long.  These are the days when my husband can not get home soon enough.  On the other hand, when I am ‘selfish’ and do the things in my self-care routine that keep me at a higher vibration, I can bring the kids up to my level.  The tone in the house then changes and Jason can tell what kind of day we had by the energy he feels when he walks through the front door.  As a parent, it is imperative for me to keep myself engaged in the things that keep me at the highest vibration possible so I can create the tone I want in my family.  What are some self-care routines that help you stay at a higher vibration?  Are you doing enough of these things on a consistent basis?  You can tell you are by how you feel.

Since the universe is always ‘checking in’ on the vibrations you are sending out, there are words you can choose that can literally change the way you think and when you change the way you think and feel, your energy shifts.  Micheal Losier taught us this easy technique:

Most of us use the words ‘don’t, not and no’ over 100 times before lunch.

The challenge with these words from an energetic perspective is that most of us especially children, dogs, google, and the universe have difficulty with these words.  Tell someone “don’t think of a pink elephant” and what do they think about?  A pink elephant.  Tell your dog “we’re not going for a walk” and the dog starts to wag its tail because he thinks he’s going for a walk.  Type in ‘no football’ in google and you’ll likely get everything football.

So, from an energetic perspective it then becomes important to change our language and ask ourselves the question “what do I want?”.  If I don’t want my kids to hit each other or fight, I say “be gentle”.  If I don’t want my family to get sick I simply say “we want to be healthy and strong”.  Don’t the words “I want to be healthy and strong” have a completely different vibration than “I don’t want to be sick”?.

The implementation of this technique sounds simple but when I started a few years back, it took about a month to change my language around things.  I found it especially challenging at the time with a young child when I would say things like “don’t throw your food off your tray!”.  I had to start asking myself “what do I want?” and the answer was simple but got a completely different result from him.  I started telling him what I wanted like “please keep your food on your tray”.  Once you start using it you will notice how some coaches, teachers and other parents are constantly telling their kids what they don’t want them to do.  A friend of mine’s volleyball coach at university would tell them during a time-out “whatever you do when when you get back in the game, don’t miss your serve!”.  She said that was the year it seemed they missed the most serves.  One of our patients came in the other day after having fallen in her driveway.  She had just been in the week before to have us help her recover from falling in her driveway.  I knew she must have a lot of fear around her driveway so I asked her “what were you thinking about right before you fell?”, she replied, “don’t fall!”.  That is precisely what happened to her.  We started to work on better language for her to use in that situation focusing more on the desired outcome and we quickly came up with “stay balanced and strong!”.  She thought those words felt completely different and has started using them every time she’s on her slippery driveway.

I recently taught this technique to my boys who are 6 and 4 years old.  David and AlexThey understood the concept right away and have been putting it into practice ever since (their programming is less deep than mine, so they got it quicker).  What a great habit for our kids to learn to better communicate what they want vs what they don’t want.  They do a great job of holding me accountable for my language and point out to me when I slip up and misuse the words don’t, not and no.

I hope this is as helpful to you as it has been for my family and I.  When we change the way we think and talk, it sends out a different energy/vibration to the universe.  As a result, we get a different and often more desirable outcome.  Michael Losier says it best “You don’t always get what you want, but you always get what you vibrate”.