Baby Brouwer

We have a Baby Brouwer!

Congratulations to our Dr. Johanna Brouwer, Dan, and big sister, Eden, on the arrival of their newest family member, Rowan.

We are all so happy for you and your new bundle of joy.

He was a water baby weighing 8 lbs 13 oz.

Mom and baby are doing great at home.

12 Days of Wellness Challenge

Have you been keeping up with A New Leaf Naturopathic Clinic’s 12 Days of Wellness? Each morning from December 1st – 12th, we will be posting a wellness activity on our Facebook Page and Instagram that you’ll be challenged to complete that day. These activities will range from fitness, nutrition, well-being, and giving back to our community. We’ve had three days of challenges so far that include:

🎶On the first day of wellness, A New Leaf challenged me…🎶 To eat a balanced dinner tonight containing protein, whole grains, and colorful vegetables. Try sticking to a serving of fresh fruit for dessert such as strawberries or a peach.

🎶On the second day of wellness, A New Leaf challenged me…🎶 To go for a 20 minute nature walk. Challenge yourself to put your phone away for the entire 20 minutes. Notice your surroundings and enjoy being in the presence of nature.

🎶On the third day of wellness, A New Leaf challenged me…🎶 Write down 3 things you are grateful for before bed tonight. Practicing gratitude opens the door to positive relationships, improves physical and mental health, enhances empathy, and improves self-esteem.

Like us on Facebook – A New Leaf Naturopathic Clinic

Follow us on Instagram – @ANewLeafNaturopathic

Grain-Free Holiday Gingersnap Cookies

These grain-free Gingersnap Cookies are the perfect holiday treat! With a delicious ginger flavor and delightful “crunch”, they make a great gift or dessert to bring to a holiday party! 🎁

Ingredients:
1 cup almond flour
1 cup tapioca starch
2 tsp baking soda
1/2 tsp Himalayan pink salt
1 tbsp ginger spices (ground ginger, ground cinnamon, and allspice – mixed together for 1 tbsp total)
1/2 cup unsalted grass-fed butter at room temperature
3/4 cup coconut sugar (or maple sugar)
1 tsp pure vanilla extract
1 tbsp molasses
1 large egg

Instructions:
Whisk together almond flour, tapioca starch, baking soda, salt, ground ginger, ground cinnamon, and allspice.
In a separate bowl cream the butter and coconut sugar, until light and fluffy. Add vanilla extract and blend until smooth.
Add molasses and egg to sugar mixture, and blend until creamy.
Add the flour mixture to the sugar mixture a little bit at a time, blending after each addition of flour, until you have a well combined cookie dough. The dough should firm enough that it can be rolled into small balls at this point.
Chill the dough for 30 minutes so that it can be easily rolled into small balls for baking.
Preheat the oven to bake at 350 degrees and line a baking sheet with parchment paper.
Remove the chilled dough from the fridge, and roll into small balls.
Place the balls of dough onto your parchment lined baking sheet, spaced a couple inches apart. These cookies spread a lot, so give them room!
Bake the cookies at 350 (middle rack) in the center of the oven for 15 minutes.
Allow to cool, and enjoy!

Sourced from: Primal Palate

Split Pea Rosemary Soup

Try this delicious Split Pea Soup with Rosemary for dinner tonight 😋🍜

Ingredients:
* 6 slices of bacon, cut into 1 inch pieces
* 1 small onion, chopped
* 1 leek, sliced thin
* 1 large carrot, chopped
* 2 cloves garlic, minced
* 4 cans chicken broth
* 1 ½ cups green split peas
* 2 bay leaves
* 1 tsp fresh rosemary, chopped

Place bacon in a large pot, cook over medium – until crisp. Stir in onion, leek, carrot, and garlic; cook until the vegetables are soft (about 8 mins) Pour in chicken broth. Stir in split peas, bay leaves, and rosemary. Bring to a boil. Reduce heat to low, cover, and simmer until peas are cooked (1 hour), stirring occasionally. Yum!

Lemon and Lavender Salt Soak

Discover just how soothing this lemon and lavender salt soak is in a nice cozy, warm bath (especially on a chilly November day!)

Lemon and Lavender Salt Soak – How To:

  • 3/4 cup Epsom salt
  • 1 tbsp Pink Himalayan sea salt
  • 1 tbsp dried lavender buds (or 5 drops lavender essential oil)
  • Zest from ½ lemon (or 5 drops lemon essential oil)

Combine Epsom salts with Himalayan salt, then carefully mix in the lavender flowers and/or essential oil.  

Zest the lemon into the salts (or add lemon essential oil), stir, and then let rest for about 20 minutes so the ingredients can mingle.

Store the salt soak in a sealed container, refrigerated, until ready to use. (Salt soak that contains only essential oils instead of fresh lavender and lemon zest doesn’t need to be refrigerated.) 

To use, add to warm-hot running bath water, and enjoy a relaxing and soothing soak!

The 5 Great R’s

Great gut health starts with proper digestion. Many people suffer from poor digestion and gut related conditions. When treating the digestive tract, we keep these 5R’s in mind.

REMOVE – Remove all food sensitivities.

REPLACE – In order for your digestion to work you may need to replace your digestive juices. These may include digestive enzymes and stomach acid.

REINTRODUCE – Your digestive tract is filled with friendly intestinal bacteria. Poor intestinal flora can lead to many digestive symptoms as well as yeast infections, canker sores and diarrhea. Good bacteria help to keep yeast and harmful bacteria out of our systems. Anyone who takes antibiotics should be using probiotics to replenish their gut.

REGENERATE – Part of having a finely tuned digestive tract is having healthy cells that line the tract. Demulcent herbs such as marshmallow root and slippery elm can help to soothe an irritated tract. L-glutamine is an important amino acid to nourish the cells in your gut. Whether your gut-related problems have you just a little uncomfortable or doubled over in pain, practicing the four R’s will help you achieve the fifth: RECOVERY! Visit A New Leaf and we’ll help you heal your digestive tract.

Roasted Sweet Potatoes and Vegetables with Thyme and Maple Syrup

Ingredients:
• 1 pound sweet potatoes
• 1 large carrot
• 1 parsnip
• Olive oil
• Sea salt & black pepper
• Fresh thyme
• 1-2 tbsp maple syrup

Directions:
Preheat oven to 375. Cut all veggies into long, thin rectangles. Place on pan and drizzle with olive oil, salt and pepper. Roast until partially soft (30 mins.) Scatter thyme sprigs and drizzle with maple syrup. Return to oven and bake for 15 mins. Enjoy!

Recipe sourced from: https://www.allrecipes.com/recipe/229923/roasted-sweet-potatoes-and-vegetables-with-thyme-and-maple-syrup/

Reflux Relief

Oftentimes heartburn is caused by a lack of stomach acid, rather than too much. Antacids may provide temporary relief to an irritated digestive tract, but to correct the underlying cause usually more acid may be needed.

While digesting your meals, the stomach makes an extremely powerful acid known as hydrochloric acid. This acid is produced by healthy stomachs, and is able to turn tough, stringy pieces of meat into soup after digestion. When there is less acid in the stomach, it has to work harder to break down food. This can lead to an upset stomach and reflux.

As we age, if we start to develop indigestion, it’s highly likely that it is due to a weaker stomach, not a stronger one (a stomach making less acid.) The very word “indigestion” implies lack of digestion, not over-digestion. Maybe it’s time to fix our problem with acid. This is something that we see a lot in our practice and usually with some simple changes can get great results!

The Stressed Out Student

Are you a stressed out student? Here are some hints to help boost energy, increase memory and avoid feeling overwhelmed.

Firstly, start the day off right. This does not mean downing a cup of “Joe” after an all-nighter and expecting your body and brain to work up to snuff.

Start with a breakfast that includes protein. A herbal supplement called Rodiola has fantastic benefits for the stressed out student. It is not a stimulant, but will help your body better cope and help you avoid feeling burnt out. Another bonus – it improves memory.

We also recommend taking a good multi-vitamin and a B-complex. Many of the students that our clinic treats love B12 shots, which will increase their energy by providing the nutrients that their bodies crave during this stressful time.

Find some good study snacks – trail mix, hummus and veggies, popcorn with nutritional yeast. Don’t let yourself get drained in front of the books. Remember, your brain is getting a work out but your body still needs exercise as well. Get some fresh air and go for a run or to the gym. Or take a walk over to A New Leaf and we’ll find some simple solutions to minimize the midterm mayhem! Good luck as this semester wraps up!

Outdoor Winter Activities

It’s important to stay active even throughout the winter months. Fresh air works wonders on our digestive system, calms anxiety, cleans our lungs, and provides us with more energy and a sharper mind. We’re sharing our favorite outdoor winter activities.

  1. Build an outdoor winter bonfire and roast hot dogs or make s’mores.
  2. Grab some friends, rent snowshoes and go snowshoeing.
  3. Take your dog for a walk.
  4. On a snowy day, find a big hill and go sledding or tobogganing.
  5. During the Christmas season, attend outdoor light festivals or holiday Christmas markets.
  6. Build a fort and have a snowball fight with your kids (or spouse!)
  7. Take a blanket and a cup of hot chocolate and sit outside on your front porch swing.
  8. Go ice skating – the outdoor ice rink in downtown Vancouver is the perfect outdoor tradition.
  9. Shovel paths and sidewalks in the snow (your neighbors will love this one too.)
  10. Go on a winter picnic! Take blankets, sandwiches, and hot soup in a thermos. This is also a fun, inexpensive date idea.