3 Simple Ways to Help Raise Healthy & Happy People Who Want to Come Home for Thanksgiving

#3. Understand their development.

This will inform your interaction and communication with them. It will let you meet them where they are at and allow you to be more compassionate and present with them.

Not many parents know that children under 7 live predominantly in the theta brain wave state and learn by imitation and by doing. They think in pictures and are physical. Modelling what you want them to do speaks louder than explanations. When you do explain pair the words with actions.

Their brain is not developed to include the higher executive functions and abstract thought yet so talking to them about things will not foster the close connection we desire. Storytelling that brings in their picture consciousness does.

#2. Love them the way they want to be loved.

Take time to figure out what their love language is and schedule something regular – even just once/month - where you are especially conscious about honouring that. My 15 year old’s love language is quality time & words of appreciation (and food lol!) so I take him out to dinner once a month – just me and him and in our time I am mindful of letting him know what I appreciate about him.

3. Be well yourself.

Self-care and self-love is getting lots of air-time these days! (-: Let it not turn into a ‘have to’ on the to do list. Self-love can take time to develop - just like any relationship. Find little ways in your day to nourish you and be curious as to what truly sparks joy and uplifts you. I have a lift list that helps . A hot cuppa Chaga tea to support my adrenals, a walk in nature, time with girlfriends, Epsom salt bath ...

Think of it as nurturing a relationship of warmth and kindness with yourself.

Children love to see their parents thriving. If you think about your own parents you’ll notice this might be true even still for you!

As moms we teach by how we are and when a mom is well she teaches wellness.

Our adrenal health affects our mood, weight, energy and all our relationships so it’s worth keeping it healthy - I specialize in this in my practice if you would like support..

One of my favourite, yummy ways to support women’s wellness in my office is through the restorative practices of Yoga Nidra and Yoga Therapy. 30 minutes of Yoga Nidra is equivalent to 4 hours of sleep! Yoga Therapy is really about releasing tightness and softening, letting stuck emotions of anger, fear or shame move through and out. Flow is essential for wellness and these practices are decluttering us emotional and tension wise. (-:

Out of all the practices I do Yoga Therapy is the one that clients tell me helps them truly feel love for themselves. The first time I heard a client say that I didn’t associate that with Yoga Therapy itself but since then it’s not uncommon for clients to say that at the end of a session. I think any practice that supports someone to hold loving presence for the unmet/tender parts of their self will do this. I love how simple and easy it is and how obvious the shift is for clients!

Below is a Yoga Nidra meditation for you. It’s an easy, ‘can’t-do-it-wrong’ lying down guided mindfulness meditation that I’ve found so helpful in restoring adrenal wellness and capacity to parent in a loving, peaceful way (ie not losing your %$#@ as often and recovering connection faster when you do). (-:

Want to next-level-replenish yourself and live more present and centered with your family?

Getting away for a retreat and reconnecting to You (yes that’s a capital Y!) is a powerful gift to give yourself and those you love.

Consider our November 23-30, 2019 retreat where we will be heading south and sunny for a week of truly next-level-replenishment at Xinalani Eco-Yoga Centre. The theme of the retreat is of coming home to ourselves (in love, calm, clarity, confidence, simplicity, beauty and joy). Yoga Nidra and Yoga Therapy sessions will be part of our time together.

To learn more about She Shines 2019: Eat. Play. Love. Retreat click link below.

Early bird prices until June 21st!

Be well, (-: xo,

Dr. Monika Herwig ND is a Naturopathic Doctor, mother of 2, and a Trailblazer with Happy Healthy Women in Canmore, Alberta. She practices Mind-Body Medicine especially around Adrenal, Gut and Mental Health in her clinic and leads Wellness Workshops and Retreats locally and internationally. Dr. Monika supports heart centered women shine their light and share their gifts with the world without burning out. She is especially passionate about supporting moms and runs yearly Fairy Nature Camps for her clients’ children (and herself!).

Menstrual Awareness as a Game changer for Energy, Clarity, Calm & Women's Wellness: Link to Tracker

Rest.

Routine.

Rhythm.

The 3 keys to adrenal gland and hormonal wellness from a lifestyle perspective. These sound so darn simple but in today’s busy world filled with lots of distractions and calls for our energy and time it usually has to be a very conscious effort to get these into our lifestyle.

Naturopathically there are many effective ways to support our adrenal glands (these resiliency glands that when balanced have us feeling energized, calm and balanced). Sometimes good herbal and nutritional formulas are enough to replenish them when we feel overwhelmed and pooped but I find that if the root hasn’t been addressed it is not enough.

The root cause could be a way of daily thinking, eating or living. Working with the daily habits is an important piece of long term health.

For ambitious, creative mothers, leaders and women in general, working and living out of a foundation of self-connection and inner knowing is actually key to sharing their gifts and light with the world without burning out.

OK but how do we actually do that?

Some kind of daily practice is helpful in this.

The game changing piece of cycle awareness is that we can build our habits in a way that aligns with the cyclical beings we are. Looking at the bigger cycles of nature and our monthly menstrual cycle allows us to, as a friend of mine pointed out, “fine-tune things with a ‘done-4-you’ pattern to draw on! “

Working with and understanding our cyclical nature is a simple, potent way to be held by an age old, sustainable, universal pattern in our self-care and our outward contribution of sharing of our gifts and light with our family and world. These cycles hold a lot of practical wisdom in touching into a sustainable rhythm for ourselves.

Here’s a simple tracker to use as a guide to finding your unique rhythm within this ‘done-4-you’ rhythm the Earth herself and women have been influenced from from the beginning.

Our Family's Favourite Way To Eat Kale: Delicious Kale Salad (you gotta try it!)

My kids were not fans of kale (aside from kale chips) until this came to us. Our friend Cheryl brought it to a party as her potluck item and we have never looked back. Whoever tastes it seem to want the recipe so here you go! (-:

Kale Salad

Ingredients:

1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
1 lemon, juiced
1/4 cup extra-virgin olive oil, plus extra for drizzling
Kosher/Himilayan Salt 
2 teaspoons honey
Freshly ground black pepper
1 mango, diced small (about 1 cup)
Small handful toasted pepitas ( pumpkin seeds), about 2 rounded tablespoons

 

Directions:

In large serving bowl, add the kale, half of the lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.

In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes.

Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.

Simplest Ever Immune Nourishing Soup

'Astragalus' is a fun word to say - A-strag-a-lus. Just as it is spelled.

It is one of my favourite herbs for immune health and nice for the adrenals too. Once you start looking you'll see you can get it at health food stores, Asian markets (for cheap!) and some grocery stores. The way I usually buy it is as a sliced root where it comes thin and a couple inches long - resembling wooden tongue dispensers.

Astragalus is part of a potent immune soup I learned about in my Chinese Medicine studies in ND school, the infamous "Change of Season Soup". This soup is incredible healthy but in the day-to-day of my life as a mom and business owner it doesn't get made.

You see I love simple and so when this soup combination came across my desk from John (creator of the Wildcraft board game) I smiled. I knew and loved all the ingredients, there was only four and in 20 minutes soup would be up - yah! The other reason I love this is that I can have all things ingredients in my home without them needing to be fresh: frozen jar of bone broth in the freezer, miso paste in the fridge (lasts a long while), and the dried astragalus.

For you the Astragalus may be the ingredient you have not bought before. Make a couple calls or check in at the health food store next time you are in. Once you have the Astragalus Root you are set as it can be stored for a long time.

OK, here's the details ...

You'll need:

  • 2 cups broth (bone, meat, or veggie)

  • Astragalus (4-6 or so pieces - for this recipe the dried strips are better than getting powder)

  • Pinch of black pepper

  • 1-3 tablespoons miso (comes in a paste - usually in fridge section)

Instructions:

Basically you combine everything but the miso in the pot (with a tight lid), simmering it all for 20 - 30 minutes. Then you strain the Astragalus pieces out and add miso to your taste preference. That's it. Time to enjoy your cuppa goodness. (-:

Bonus Fun Fact: Since Miso contains live active cultures you always want to add it at the end of any preparation as the high heat of boiling will decrease its goodness. xo

3 Gluten-free, Healthy Desserts to Enjoy (We Eat the First 2 for Breakfast!)

Tasty Berry Pie

Preheat oven to 375 F

Make Nut Crust (can use this crust for any pie)

  • 1 cup large flake rolled oats
  • 1/2 cup almonds
  • 1 cup rice/barley/other flour
  • 1/4 tsp cinnamon
  • a pinch of salt
  • 1/3 cup of  oil (grapeseed/organic Canola)
  • 1/3 cup maple syrup

Filling

  • 4 cups blueberries, fresh or frozen
  • 1/4 cup agar flakes (at Nutters/Save-On - high on Calcium)
  • 2 cups blueberry juice or apple juice
  • 1/3 cup arrowroot
  • 1/4 cup maple syrup

Preparation

1. Grind oats, almonds, salt and cinnamon in blender/food processor.
2. In a bowl, mix the flour with the oat mixture.
3. Add the oil and maple syrup and mix into a soft dough. Press into pie plate.
4. Bake at 375 F for 20 - 25 minutes until golden brown. Allow to cool while preparing the filling.
5. Mix arrowroot and maple syrup in a small bowl and set aside.  Heat the juice and agar and stir till agar is fully dissolved. Add the arrowroot-maple syrup mix and stir until slightly thick. Turn off heat.
6. Add the blueberries and mix well. Pour into baked crust and put in fridge for about 2 hours.

Pear Crisp

A delicious and easy recipe that can be served as a breakfast dish or dessert.

Ingredients

  • 5 cups bite size pear pieces

Flour Nut Mixture

  • 1 cup flour (rice, amaranth, millet, almond) 
  • ½ tsp. whole salt
  • ¼ cup oil
  • ¼ cup maple syrup
  • 1/3 cup chopped cashews

Liquid Mixture

  • 2 Tbs. water
  • 2 Tbs. maple syrup 
  • 2 tsp. vanilla

Preparation

  1. Preheat oven to 350 F
  2. Mix flour and salt together in a bowl. Add oil and sweetener; mix well. Stir in nuts and set aside. 
  3. In a small bowl combine water (2 Tbsp), maple syrup (2 Tbsp) and vanilla (2 tsp); set aside. 
  4. Slice fruit and place in a lightly oiled pie pan or an 8 by 8 inch baking dish. 
  5. Pour the liquid mixture over the fruit and toss gently. 
  6. Spoon the flour nut mixture evenly over the top of the fruit. 
  7. Cover and bake 45 minutes. Uncover and bake 15 minutes more to crisp the topping.

Dream Cookies 

Ingredients (20-24 cookies)

  • 1 cup ground nuts (walnuts, cashews, pistachios, pecans, etc. Whatever makes your mouth water) 
  • ¼ cup maple syrup or honey 
  • 1 tsp. vanilla 
  • ¼ tsp. nutmeg 

Preparation

  1. Mix ingredients. 
  2. Drop rounded half teaspoons of batter onto a cookie sheet lined with foil (shiny side up). 
  3. Bake at 300° F for 12-20 minutes. Keep an eye on to prevent burning. 
  4. Allow cookies to cool and then peel off carefully and ...  enjoy! (-:
     

2 Simple Tasty Healing Drinks For Hormonal Health

Starting the day the night before is one of the hacks that help my day flow smoother (when I do it! lol). So, I'm starting the drink list with an evening fave.

1. GOLDEN MOON MILK TEA

Warming, anti-inflammatory and hormone balancing - great evening tea for women. (-:

Here's how to be most efficient in making this ...

First step is to make a paste by combining 5 tablespoons coconut oil, 1/2 cup turmeric powder, 1 cup water, and 1.5 teaspoons black pepper in a pot and simmer for about 10 minutes.

This paste will keep fresh for 2 weeks in the fridge and makes it easy peasy for you to make a couple cups of Golden Milk in no time at all by warming 2 cups of milk (coconut/almond milk/raw organic milk (pick one) ) with 1 tsp of the paste and mixing. Add cinnamon and honey to taste, Stevia isn't great for hormonal balance so stick to these to sweeten.

HERE'S A ONE-SERVING-SIZE RECIPE OF ANOTHER VERSION OF GOLDEN MILK
Combine and warm up (on low heat) 2 cups almond/other milk, 1 tsp ghee or coconut oil, 1 tsp honey (as needed), 1 tsp tumeric powder, 1 tsp ginger powder, 1 tsp cardamon, sprinkle of black pepper, 1/2 tsp nutmeg. Stir so it doesn't stick to the pot and enjoy! (ps - a hand-blender can give it some frothy yumminess ... I throw it in in vitamix when I'm craving this ...)

2. FRESH LEMON MORNING TEA

Pretty straight forward mama. First thing in the a.m. squeeze 1/2 lemon in a cup of warm water and that is it! Your liver loves lemons and your bowels love warm water. A healthy digestive system and happy liver are key to the foundation of a healthy hormonal balance. The little things we do every day add up ...