Newsletter #7

Words of Wellness

December 2018

The team here at the Yellow Umbrella offers you our heartfelt wishes for a wonderful Holiday season! 

We hope you find  our favourite tips for the holiday season helpful.

This holiday season I hope you will give yourself the wonderful gift of slowing down, even stopping now and then to truly be present.  There are so many things to notice: the fresh cool air, delicious smells, brilliant colours, the gentle flicker of candlelight, a touch, our own feelings and those of the people around us.  Whatever we notice, perhaps you can invite yourself to experiment with setting aside the judgments of  "good" or "bad"  and just allow yourself be aware and awake to the moment.

  Patricia Levell

Coping with a Blue Christmas

In spite of the images of perfect families celebrating a perfect holiday season with perfect gifts and activities, many people find themselves lonely, isolated, sad, anxious, and depressed at this time of year. The death of a loved one, separation or divorce from a partner, family conflict, job loss, financial problems, and mental health issues all contribute to these feelings. It is OK to feel this way and to acknowledge it,
 you are not the only one.

 To help you manage these feelings, you could:

  •  Connect with a friend, a family member, or someone else who may be lonely.
  •  Do something for someone else - for instance, volunteer to serve a meal at a shelter.
  •  Do something special for yourself - buy a special gift, plan a special meal.
  •  Do something spiritual. Some churches offer a Blue Xmas service for those who are alone. Meditate, or write a note of gratitude for all the positives in your life.
  • Be mindful of what you see on social media, where everyone tries to project the image of perfect happiness.

                                                                                                                Brenda Wisenthal, M.S.W., P.S.W.
                                                                                                                Counselling and Consulting Services

How to Stay on Track over the Holidays:

Enjoy your deviations, don't feel guilty but don't go overboard.
Obviously, we are never going for 100% on track 100 % of the time. That is completely unrealistic and impossible. Enjoy and savor the foods you don't normally eat, have a small shortbread cookie, a little stuffing. Just be careful of portion control.
And then…Back on track the next meal or the next day if it's dinner.
All too often, what might've happened in the past, would be that you would wake up the next day, feeling guilty. Maybe beating yourself up for what you ate and the inner saboteur would take over.
You'd go down the rabbit hole of listening to the negative self talk and even believing those thoughts, "you can't do this, you've done it again, you're a hopeless case, why even bother trying, you'll never be able to do this!"
Say, "thank-you for sharing," to those thoughts, let them go and get back on track. Right Away.

 Sue-Anne Hickey
Certified Naturopath

The holidays are often a time of play and fun.  Sledding, skiing, street hockey with the neighbours, shovelling etc can all be invigorating.  Make sure however to warm up and move your body prior to activity in order to avoid injury.  If you feel achy or a sudden pain, take a break and rest up.  

And always remember to take care of yourself, you are worth it. 

If you find yourself with some extra time over the holidays, treat yourself to some relaxation. 
Massage appointments are still available for Dec 21 and 28th.  Gift certificates are available too!

                                                                                                                    Jodi Pichovich
                                 Massage Therapist

Yes, it’s the holiday season again. Since we are all connected, whether we are conscious of this connection or not, this time of the year carries a very strong vibration for all. Some feel this strong vibration as an uplifting energy, others feel overwhelmed, and others feel a heavy sadness. And then there are all the possible emotions in between!

Regardless of each individual’s perception, there is a stress on our whole being. Although it is extremely difficult to control our emotions, there is a way that we can cope more easily with the stress we may be


Our breath is directly related to our emotions. Shallow, upper body breath is
associated with anxiety and stress. Lower abdominal breathing calms the mind
and therefore the body.

Here is a very simple exercise that anyone can do anytime of the day to help oxygenate the entire body and calm the mind:

  • exhale completely thru the nose
  • when you feel you can exhale no more, contract your navel area to squeeze your belly button toward your spine, and exhale even more.
  • Then very, very slowly, inhale through the nose a very deep breath, by first inflating your belly and working your way up to lifting your clavicle.
  • When you feel your lungs completely full, exhale completely again thru the nose and repeat as often as you like, very smoothly.

You may feel dizzy so always do your practice sitting down, and never while you are driving.

I wish you peace this season,

Chantal Barette
Tai Chi Instructor

This Christmas, give yourself and your loved ones the gift of health and well-being!
ReflexOasis has something special both for your soles and your soul!
Holiday specials, valid through December 31st, 2018:

For each session booked or bought in December, I will enter your name into the Christmas Draw.
On December 22nd I will draw two 45$ certificates, and one 75$ certificate!

  • Get 90 minutes for the price of 60 minutes, ie 75$, when you buy a reflexology gift certificate
  • Buy 5 reflexology sessions and get the 6th one FREE (you have 6 months to use them)
  • Buy 3 reflexology sessions and get an extra 30 minutes FREE (you have 3 months to use them)
  • Swiss lemon shortbread cookies, Mailänderli, in the shape of hands and feet, 4$ (stocking stuffer)
  • Also available:
  • a variety of Gehwol foot and hand creams, foot baths, foot rasps
  •  gift packages of Epsom salts with lavender flowers and lavender essential oil, or calendula and niaouli essential oil,
  • Alpenkraft and Pedimol healing herbal balms (excellent for sore muscles, pain, inflammation, colds, etc).

For more information, please call 514-883-8999 or email me at
Wishing you and your loved ones Happy Holidays, Health and much Joy for the New Year!

Your reflexology therapist,
Andrea Mühlebach


Upcoming Events at the YUWC


Chakras and the Emotional Body -
Meditation Program
with Counsellor Naturotherapist Sheila Southon

Wednesdays 6:30 - 8:30pm.
Starting  January 16th
@ Yellow Umbrella Wellness Center


Yellow Umbrella's Counsellor Naturotherapist, Sheila Southon will host a new meditation program focusing on healing using the chakras.  For 8 Wednesday evenings we'll explore how emotions are the language between the body and mind, and the special role each chakra plays.  Each session will inspire with new ideas, soothe with guided experiences and teach techniques to enhance your personal inner journey. 

$280 pp
Group will be closed at 6 participants


Online Weight Loss Group
with Naturopath and Weight Loss Specialist  
Sue-Anne Hickey,
starting Wednesday, Jan. 16th, 2019