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Q+A with The Doctors

Our team is excited to announce our “Q+A with The Doctors” 👩🏻‍⚕️👨🏼‍⚕️🌱

Each week we will ask which topics you’d like The Doctors to address in our next YouTube video. Start brainstorming your questions for our Naturopathic Physicians! 🧠

Comment below or email us your questions at: admin@anewleafnaturopathic.com

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Let’s get those questions flowing!

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.

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

Mindfulness Tips

Make mindfulness a part of your everyday life with these simple tips & tricks!

  1. Increase your awareness. Engaging your senses can help you become more aware, which will also help you on your path to mindfulness. You can do this by giving yourself a hug, playing with a pet, smelling a flower, or taking a relaxing bath. If your mind and body feel really out of line, then choose to do something bigger such as swimming, going for a nature walk, or even touching something extremely cold to give yourself a jolt back into your body and out of your head.
  2. Make gratitude a part of your daily routine. Turn your Instagram feed into a visual gratitude diary, create a gratitude jar, or make a list of 10 things you are grateful for each morning (or night.) Practicing gratitude keeps you aware of what is making you happy and/or what you’re grateful for in that moment, which supports the idea of being present.
  3. Take 10 minutes to do nothing. Andy Puddicombe, meditation and mindfulness expert, explains the present moment as, “Not being lost in thought, not being distracted, not being overwhelmed by difficult emotions but instead learning how to be in the here and now; how to be mindful, how to be present. I think the present moment is so underrated. It sounds so ordinary and yet we spend so little time in the present moment that it’s anything but ordinary.” Give your brain a 10 minute timeout so you can refresh your mind and keep it working at its best.
  4. Check out the Headspace app, created by Andy Puddicombe. The app allows you to work mindfulness into your everyday life. Watch this short video for more information on Headspace. https://youtu.be/kEpOF7vUymc
  5. Watch the world go by. There’s something pleasant about people-watching; sitting in a cafe, watching people go by, imagining who they are, their hobbies, or what they do for a living. Taking time out of your day to people-watch is an activity rooted in mindfulness. You are taking a step outside of yourself to observe other people in that exact moment in time.
  6. Take control of your thoughts. Mindfulness means appreciating each second and giving yourself entirely to the exact moment you’re currently in. Experience each moment and enjoy it.

Information sourced from: https://www.bustle.com/articles/113549-7-tips-to-practice-mindfulness-reasons-why-you-should

Pumpkin Peanut Butter Dip

We approve of eating apples and celery alone, but combining them with this dip will give you a major vitamin-A boost. And let’s be real, if a snack is healthy and tastes like dessert, we’re going to eat it again (and again and again!)

Ingredients:

  • 1/2 cup pumpkin
  • 1/4 cup plain low-fat Greek yogurt
  • 1/4 cup peanut flour (or PB2)
  • 1/4 cup baking stevia
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon pumpkin pie spice

Directions:

Place all ingredients in a small bowl. Stir until smooth and creamy. Keep refrigerated and serve chilled. Serve with apple slices or eat alone.

 

Recipe courtesy of: https://www.fitnessmagazine.com/recipes/snacks/healthy/fall-snack-recipes/

October Don’t Get Sick Challenge

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.