Busy Moms and Dads have a lot to juggle! Ensuring you’re energized and feeling your best will help keep things running smoothly. We’ve all heard it before, but you really do have to care for yourself to be able to care for those you love. 👩🏼🧔🏻🌿✨
• 1 pound sweet potatoes
• 1 large carrot
• 1 parsnip
• Olive oil
• Sea salt & black pepper
• Fresh thyme
• 1-2 tbsp maple syrup
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/
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.
- Build an outdoor winter bonfire and roast hot dogs or make s’mores.
- Grab some friends, rent snowshoes and go snowshoeing.
- Take your dog for a walk.
- On a snowy day, find a big hill and go sledding or tobogganing.
- During the Christmas season, attend outdoor light festivals or holiday Christmas markets.
- Build a fort and have a snowball fight with your kids (or spouse!)
- Take a blanket and a cup of hot chocolate and sit outside on your front porch swing.
- Go ice skating – the outdoor ice rink in downtown Vancouver is the perfect outdoor tradition.
- Shovel paths and sidewalks in the snow (your neighbors will love this one too.)
- Go on a winter picnic! Take blankets, sandwiches, and hot soup in a thermos. This is also a fun, inexpensive date idea.
A busy life can benefit greatly from the sweet outdoors and spending time in nature. Our nervous systems can easily become over-saturated by the bombardment of sights, sounds, smells, and the speed of modern life (especially a life lived in the city.) Our jobs and lives may have become juggling acts, with demands of our time and having the ability to multitask. The peace and tranquility provided by nature can give us a break from this stress. Below we’ve included our favorite benefits reaped from nature walks!
- The chance to go somewhere quiet, like the woods or a walk along the river, provides us the reprieve from the noises that daily tax our sensitive nerves.
- When we spend time alone we are rewarded with the peace of only our own thoughts for company. Solitude is not selfish, it’s a basic necessity, as much as food and water. It’s something we can restore our energy levels with, such as going for a stroll along a wooded path or park area.
- Natural elements such as plants, trees, water, and sunlight have been said to absorb negative energy. Perhaps we feel calmer around them simply because they are part of the living world, therefore we feel connected to them, and yet they do not make any demands on us except to appreciate them. Take a walk in a quiet forest or on a country path, notice the beauty all around you and feel stress and tension evaporate.
- Nature walks can boost your immune system. The cell activity related to the health effects of a forest will help boost your immunity. Research shows that the natural environment benefits the function of a human being’s immune system and thus, healthier, longer lives.
- Nature has positive effects on mental health as well, therefore boosting longevity and overall health. The improved air quality, encouragement of physical activity, and recovery from attention, stress, and fatigue all add up to a much better quality of life.
- Walking provides a significant benefit because it helps to relieve stress. Brisk walks boost endorphins, the feel-good hormone that improves your mood, and can lower stress along with mild depression. Walking can also give you more energy which will help improve positive feelings.
- According to recent studies, walking through nature can put the brain into an actual meditative state, allowing you to pay attention to the world around you, while creating the calmness needed for reflection. It’s within this calm, quiet, reflective state that our creativity flourishes.
Both sensitivity and creativity blossom best when we give ourselves the time to walk around in the natural world, breathe in its refreshing air, and appreciate each moment as it passes by.
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!
- 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.
- 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.
- 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.
- 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.
- 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.
- Keep it dark! Block out light with black out curtains and an eye mask.
- 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!
This is one juice recipe to pull out when you are feeling a little under the weather! This refreshing combination will combat a weak immune system while helping to fight inflammation.
Don’t Get Sick Challenge
Happy October 1st! For the month of October, join us in our Don’t Get Sick Challenge. We will be posting daily tips and reminders to avoid getting sick as we head into the colder weather. Keep healthy with us, as our Naturopathic Clinic staff will be participating as well.
Here are some tips to get you started:
- Get moving! Your immune system responds to exercise by producing more of the blood cells that attack bacterial invaders. And the more regularly you exercise, the more long-lasting the changes become. Research shows that people who exercise moderately 5 or 6 days a week catch half as many colds and sore throats as people who don’t.
- Stay away from sugar! Just 10 teaspoons of sugar, the amount in two 12-ounce cans of pop, impairs the ability of white blood cells to deactivate or kill bacteria. Instead opt for a natural sweetener, such as one made from the stevia plant to boost the immune system.
- Make room for mushrooms! Experts explain the rare Reishi mushroom fungus stimulates the production of T-cells, white blood cells involved in protecting the body from infection. It increases levels of substances that strengthen the immune response. It also promotes sleep and reduces stress by suppressing the production of the stimulant hormone, adrenaline.
Immune Boosting Facts!
1. Each part of the immune system has a unique function.
Dat Tran, MD, an immunologist at the University of Texas Health Science Center, shares, “Think of the immune system like the military. There are different branches that each serve unique function in protecting the body.”
2. Every day we encounter billions of germs, but they’re not all bad.
Countless micro bacteria live in and on our bodies, and they play a vital role in maintaining good health. Tran shares, “Good bacteria in our body provides us with the nutrients we need and also provides a defense against bad bacteria, as well as infections.”
3. Positive emotions and a healthy lifestyle can boost your immunity.
Studies show that optimism, positive emotions, and a healthy lifestyle can actually make our immune system work better. Tran explains, “The happier, or more positive you are, the more likely you are to eat right and be less stressed, which will help your immune system.”
4. Sleep deprivation can impact immunity.
Not reaching optimum levels of sleep can really wreak havoc on our bodies and immunity. Research shows that lack of sleep makes it harder to fight off infection, and easier to catch viruses such as the common cold.
5. Stress can affect the way your immune system works.
Increased stress levels are never ideal. This leads to increased cortisol levels in your body, a hormone that is important for overall bodily functions, but too much of it can lead to numerous health problems, including a compromised immune system. “The high level of cortisol can blunt your immune system.”, Tran says.
Immune Boosting Facts Courtesy Of: EverydayHealth.com
What is Naturopathic Medicine
They use therapies from the sciences of clinical nutrition, botanical medicine, homeopathy, physical medicine, clinical psychology, acupuncture and traditional Chinese medicine.
A New Leaf Naturopathic
Tel: (604) 514-8555
Hours of Operation:
Monday: 8:00am – 4:00pm
Tuesday: 8:00am – 8:00pm
Wednesday: 8:00am - 4:00pm
Thursday: 8:00am – 8:00pm
Friday: 8:00am – 4:00pm
Saturday: 8:00am - 4:00pm