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Healthy New Years Resolutions

We’re sharing some of our favourite New Years Resolutions as we head into 2019! 🥂

1. Wear sunscreen every time you go outside. Your skin will thank us later.

2. Maintain (and attend) primary care appointments. We know that life can get busy, but it’s important to put your health first.

3. Set an alcohol and caffeine curfew for yourself. As they can deeply effect your sleep, set a goal to avoid caffeine after 5pm and only have 1 small alcoholic beverage, if any.

4. Find an outlet for your stress that you can rely on when things feel a little “out of control.” This can range from hot yoga, boxing classes, painting, or just having a relaxing bath with no digital distractions.

5. Establish a “before bed” sleep ritual! This will help create a consistent sleep pattern. Some rituals include putting your phone away, creating a dimly lit bedroom, using aromatherapy such as a diffuser with lavender oil, reading a book in bed, or sipping on calming tea.

6. Exercise during the day. Even just 20 minutes of physical activity in the morning will help reset the body’s natural alarm clock, increasing daytime alertness and sleepiness at night.

What are your 2019 Resolutions? 🙏🏼

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/

Ways To Get A More Restful Sleep!

Healthy sleep habits can make a big difference in the quality of your life. Follow these sleep practices on a consistent basis to achieve a more restful sleep!

  1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This will help regulate your body’s natural alarm clock, and has also been shown to help you fall asleep (and stay asleep) throughout the night.
  2. Create a relaxing bedtime ritual. A relaxing pre-bedtime routine will help allow your body to wind down and welcome in the time for rest. This routine can include staying away from bright lighting and opting for a rock salt lamp or dim lamp instead, turning on a diffuser with lavender-scented essential oil, a warm bath, reading a good book in bed, or a cup of cozy chamomile tea.
  3. If you have trouble falling asleep, avoid naps! Power napping may help you get through the day, but can deter you from falling asleep at nighttime and throw off your natural sleep schedule/internal clock.
  4. Exercise daily for a more restful sleep. Exercising will help you expend any extra energy and allows you to release any built-up negative thoughts in a positive outlet, leaving you in a more relaxed state. If cardio and weight-lifting aren’t your style, try yoga classes. A deep-stretch or flow class would be perfect to get your body relaxed before bed.
  5. Check the temperature and noise in your room. Studies show sleeping in a cool room provides for a better night’s rest. Temperatures between 60 – 67 degrees are optimum for the best sleeping conditions. Your bedroom should also be free from any noise that can disturb your sleep (this includes your partner’s snoring.) Consider ear plugs, humidifiers, fans, or “white noise” machines.
  6. Keep it dark! Block out light with black out curtains and an eye mask.
  7. Sleep on a comfortable mattress and use a comfortable pillow. Make sure your mattress is supportive; mattress life expectancy is about 9 – 10 years. It’s important to invest in a good mattress, since you’ll be using it nightly!

Sources: https://www.sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips