Fall Cleanse - Basic Suggestions

If you didn't get to doing a cleanse in the Spring or New Year make it a priority before things get too busy. Toxicity can affect everything from immune health, to sleep quality to energy levels and mood(irritability, not a lot of patience, being reactive)  to weight gain. There are many ways to help your body's organs of detoxification (liver, kidneys, colon, lymphatics) function optimally. The Wild Rose Diet is a great diet to follow but I'm not keen on the supplements that come with it - I've found there are better, gentler ways to cleanse. See the section below for some of my favourite supplements and this section for general suggestions/tips. 

Some general ideas:

  1. Eat clean and simply. Eliminate all processed foods for a week or two and eat only fresh sprouts, fruits, vegetables, legumes and minimal whole grains and lean meats. The Brown Rice Diet or Anti-inflammatory Diet are both de-congesting, healthy diets to be on. See links on this website.

  2. Drink 8-12 (depending on weight and activity level) glasses of pure water each day. Adding freshly squeezed lemon or lemon slices to hot water is a simple way to promote cleansing.

  3. Move and breathe. Enjoy the extra time outdoors that the longer evenings allow. Breathe deep into the bottom of your lungs.

  4. Dry brush your skin from your toes and fingers toward your core and from your chin to your collarbone. Nice for your lymphatics.

  5. On waking and before bed, drink 1-2 tsp of a good quality greens supplement and human strain acidophilus in a glass of vegetable juice or water.

  6. Treat yourself to some bodywork that will not only further stimulate and support your body's internal janitorial system but will also be wonderfully relaxing. Bowen, Massage, Craniosacral Therapy, Osteopathy, Yoga, Acupuncture and Lymphatic Drainage are all great for this.

  7. Lastly, homeopathic drainage (Undas) takes cleaning up the body to a deeper level and is worth considering as an adjunct to the basics for those interested in experiencing a higher level of well-being. Book in (403) 609-8385 to have undas selected that are best for you.

  8. Special Note for Menstruating Women: the best time to start a detoxification program is the first day after your period is finished or just after the Full Moon.

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!).

Looking At The Full Thyroid Lab Picture

Great, easy to understand article from a colleague of mine explaining the various thyroid blood tests and why testing TSH alone doesn’t give the full picture.

The full bloodwork thyroid panel with TSH, free T4, free T3 and TPO is currently available to clients through our clinic in Canmore for under $100. (403) 609-8385.

https://stonetreeclinic.com/2017/03/23/thyroid-tests-doctor-never-told/

Dr. Monika Herwig ND has lived and practiced Naturopathic Medicine in the beautiful Rocky Mountains of Canmore, Alberta for over 20 years. She supports heart-centered women to share their gifts and shine their light in the world without burning themselves out. Individuals who are interested in long term wellness and living a life of freedom, peace and joy while staying true to themselves and what they hold dear. Dr. Monika uses a holistic, functional medicine East-West approach in addressing (and getting rid of for good) superficial symptoms. Dr. Monika views symptoms as just a sign that one of the three main foundations in the body is out of balance. These 3 foundations are CLEAR , CALM, CREATIVE. Symptoms whether they be constipation, low energy, weight gain abdominally, frequent colds, PMS, anxiety, allergies, headaches, infertility, digestion being off, adult acne, eczema, low thyroid are all a call to action from our beautiful bodies pointing us to what area/s are out of balance so we can take the first next step to get those foundations back in place. Dr. Monika has created Naturopathic Foundations Coaching Programs around these three principles to give you the support that she has found creating change and changing habits needs. (403) 609-8385 to call in to book.

Simple Lemony Lentil Soup

Lemony Lentil Soup

Ingredients:
1 onion, chopped
3-4 cloves of garlic, chopped
6 carrots chopped (or 1 yam)
2 cubes of organic vegetable cubes
1-4 cups of water
1 cup red lentils, rinsed
1 lemon, zest and juice
salt and pepper to taste

Preparation:
1. Saute onion and garlic in butter/ghee/coconut oil or grapeseed oil.
2. Cook everything until soft, then puree.
3. Yummy.
 


Anti-Inflammatory Diet Guidelines

Everyone is unique and there’ s not really one size fits all diets. This anti-inflammatory diet guideline summary is a standard one that is then modified depending on the individual’s needs, gut health, pain level, etc.

Anti-Inflammatory Diet Guidelines

Try and eat only the following organically grown foods for the next 28 days. There is no restriction on the amount of food you can eat. The foods listed are only examples of foods to eat. Any food that is an allergen must also be avoided due to the inflammatory component of allergens.

 Steamed vegetables

Steaming veggies improves the utilization of the food substances and reduces the initiating residue in the gut, allowing the GI mucosa to restore itself. Use minimal raw vegetables except as a salad.
Eat a variety of any and all vegetables (except tomatoes, potatoes) that you tolerate. Yams, sweet potatoes, squash are allowed. Add your favorite spices to enhance the taste of these vegetables.
Do not use aluminum cookware.

Grains

Eat one to two cups of cooked grains per day of those you can tolerate.
Allowed grains are: millet, basmati or brown rice, quinoa, amaranth, oatmeal, barley, buckwheat, rye, teff
Other grain foods that may be eaten are rice crisps and wasa crackers

Legumes

Eat a variety of any legumes that you are able to tolerate: split peas, lentils, kidney beans, pinto beans, soy beans, mung beans, garbanzo beans, aduki and azuki beans.

Fish

Deep-sea fish (salmon, halibut, cod, sardines, tuna, mackerel) is preferred – no shellfish
The fish should be poached, baked, steamed, or broiled.

Chicken/Turkey

Eat only white meat and do not eat the skin.
The free-range or organically grown chicken/turkey should be baked, broiled, or steamed.

Fruit

Eat only 1 or 2 pieces of practically any fruit except citrus. If possible, it is preferred to eat the fruit baked (such as a baked apple or pear).

Sweeteners

Very small amounts of maple syrup, rice /barley syrup, honey or stevia(1/4tsp=1c.sugar).
Absolutely no sugar, NutraSweet, or any other sweetener is allowed.

Butter/Oils

    For butter, whip 1 pd butter and 1 cup extra virgin olive oil.
    Incorporate 2 Tbsp of Flaxseed oil / Udo’s oil into diet/day.

Herbal Teas & Good Water to Drink

    Minimum of 6-8 glasses of spring, bottled, filtered or reverse osmosis water/day
    Herbal teas – 2-4/day – best taken in evening and sipped slowly.
____________________________________________________________________________

For the time being, avoid the following inflammatory foods:

Milk, cheese, eggs
All wheat products, including breads
Citrus fruits
All caffeinated teas, coffee
Alcohol
Sugar, Nutrasweet
Tomatoes
Potatoes
Corn Products
Peanuts and peanut butter
Red meat – esp. pork
Fried and processed foods
 

 

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.

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

Mama Essentials: What I Wish Was Attached To The Pregnancy Test Kit I Bought

If you’re a mom reading this (which I’m guessing you are) this stat from Dr. Oscar Serrallach might not surprise you, “on average mothers lose 700 hours of sleep in the first year".

OK, so I’ve never done the math but if I quickly do it I realize that even more surprising to me is that I think that number is low (!) … for many of the women I’ve worked with it’s actually more …

Truth is we know that we are getting less sleep and that we are tired and most moms I know feel there is nothing they can do about the tiredness … there is. I teach moms 6 foundational principles to help motherhood be a nourishing rather than depleting time. One key foundational principle is around rest … restorative rest. There are actual several pleasurable ways that mothers can enter a restorative restful state that they (and I) had no idea about but I always start with this. Drum roll …

This healthy-happy mama hack that addresses the ‘less sleep’, imbalanced nervous system and adrenal glands and gives your body and mind a true rest (well according to Jana Roemer “it basically makes motherhood possible”) is Yoga Nidra.

I hope to see the day when attached to every woman’s pregnancy test is a little USB with some Yoga Nidra recordings as well as some core instructions on how to use this tool to the maximum benefit.

“30 minutes of Yoga Nidra is said to be equivalent to 4 hours of rest.”

6 years ago when I heard the above quote I was in. Since then every client of mine gets Yoga Nidra woven into their healing protocol as in the same way that stress can negatively impact most disease, de-stressing can positively affect everything from headaches, to weight gain, to thyroid problems, to PMS, to infertility, to digestive problems and … well basically. kinda. everything … really …

Here’s more on what it is and how it works …

Yoga Nidra (YN) is the mindfulness meditation of choice for moms and moms-to-be and moms going through peri-menopause and menopause. Anytime you’d like to be sleeping more than you are or feel stress accumulating.

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Basically YN is a guided, restorative mindfulness technique that you do lying down that has you aging well and keeping you resourced and connected to your joyful, relaxed, loving, confident, content Self.

What is it and how is this possible? Yoga Nidra means Yogic Sleep and basically our bodies are taken through the biological process of sleep during this guided mediation.

What does that mean? It means that the changes that happen to the brain and body during sleep happen in yoga nidra with the difference being that you are awake during the changes. What are these “changes”? Brain wave changes which affect everything else. Essentially the brain waves slow down - going from Beta, to Alpha, to Theta, to Delta. To give you an idea of what this means let’s talk about thoughts per cycle. Say in Beta you experience over 40 thoughts per cycle and as you progress through a sleep cycle (and a nidra) these decrease with as little as 2 thoughts per cycle happening at the Delta brainwave state.

So? So all the energy that is normally tied up in the Beta wave 40 thought per cycle state is free to (among other things) 1. heal, restore and repair the body, 2. to work on completing unresolved/uncompleted emotions of the day … just like when we sleep ... and 3. to increase our ability to response vs react in our day-to-day. We are in the subconscious brainwave states of theta and delta so we can use this to a great advantage in terms of affecting our back ground self-talk in a way that uplifts us rather than unconsciously running default tracks of judgment.

Here’s a recording from one of the group mama yoga nidra weekly classes. Just lie down in a comfortable position with arms to the side, palm up and maybe pillow under your knees, press play and enjoy!

To learn more about when the next yoga nidra retreats/classes are or to host one in your community contact us at retreats@opentowellness.ca. Below is a picture of November’s Retreat location in Mexico. It was voted in Yoga Journal to be the ‘best place to have a yoga retreat.’ This won’t be your average yoga retreat! (-:

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This She Shines 2019 Event: Eat. Play. Love. Connect. is the week of November 23 - 30, 2019. Best time ever to reset. This will change your December and how you start 2010 - big time. It’s a Restorative Women’s Retreat with Mindfulness, Art, Dance and Yoga & Yoga Nidra Retreat at the gorgeous Xinalani Eco-Yoga Retreat Center in Mexico.

This retreat is all about you. Taking a pause to replenish and to connect with who you are beyond the roles of mother, wife, caretaker, business owner, healer, daughter, etc. that define you in your day-to-day life is a gift you give to yourself and everyone in your life. Many women I work with have lost connection a little or a lot to their true selves and it is the road to burnout/regret. When mama is happy and healthy and centered it affects everyone. Bring a friend or meet new ones! www.opentowellness.ca. Early bird prices till June 21, 2019.


Take time to nourish your feminine soul…xo.

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6 Nourishing Healthy Drinks to Savour Over the Holidays: Golden Milk, Mock Egg Nog, Chaga Chocolate Milk/Tea, Festive Chai (Caffeine Free), Spiced Apple cider and Rosehip Immune Tea

Golden Milk Tea
 

Instructions & Ingredients

1. 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 (fresh nutmeg is best - you just grate the whole nut!).

2. Stir so it doesn't stick to the pot and enjoy - before bed or as part of an afternoon couch snuggle fest! (p.s. - throwing it into the blender or hand blending it can give it some frothy over-the-top-greatness ... )

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Rosehip Immune Tea

1 tsp of Rosehips per cup.  Boil for 5 minutes, steep with lid on for 10, strain and drink before bed - calming for you and your child's nervous system and nutritive for the immune system. You can add a favourite berry tea or honey to taste!
 

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Simple Spiced Apple Cider

Ingredients

1 - 64 oz Apple Cider
12 Cloves
2 Lemons, juiced
2 Cinnamon Sticks

Preparation

1. Place all the ingredients (including the juiced lemon halves) in
a saucepan and simmer over low heat for 20 minutes.
2. Serve (obviously don't ladle the cloves, cinnamon or lemons into the cups!).


 

Mock Egg Nog

Ingredients

  • 1 cup unsweetened flax milk 
  • 2 medjool dates, pitted
  • ¼ cup raw cashews
  • ¼ tsp fresh, ground nutmeg
  • ¼ teaspoon allspice
  • (optional) ¼ tsp ghee/butter 
  • 1 cup crushed ice
  • 1 serving of a vanilla protein shake ( 2 scoops)

Instructions

To make, add the milk and the protein powder to your blender. Blend it up and add the dates, cashews and spices. Keep blending adding in the ice. Blend it until it is smooth and enjoy! Easy. (-: 

Festive Kid-Friendly Chai (no caffeine)

Ingredients
1.5 c. unsweetened coconut milk/almond milk/other
1.5 c. pure water
1 cinnamon stick
Seeds from 5 cardamon pods
6 cloves
1/8 t. fennel seeds
Pinch grated nutmeg
1 t. vanilla
Stevia as desired

Preparation

  1. Combine water and milk in a pot and bring to a simmer.
  2. Add herbs and spices and simmer for between 15-60 minutes depending on the desired strength.
  3. Add stevia prior to serving. Makes 2 servings. Doubles/quadruples easily!

Chaga Chocolate Milk/Tea

First make a batch of Chaga tea. A-mazing for your immune system and liver. Both systems that will enjoy some TLC at this time of year ...

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To make the tea, add a handful of pieces of Chaga to 1 L of water and bring to a boil. Let the Chaga simmer until the water turns a red-brown (at least an hour is recommended - the longer the more of the medicinal goodness you get out of it).

After straining the Chaga, add the following ingredients to 1 cup of the tea and warm it all up to the temperature you'd like. (Again, frothing it up before serving increases the enjoyment factor !)

  • 1/4 cup unsweetened coconut milk/almond milk
  • 1 tbsp coconut oil
  • 1 tsp raw cacao
  • 1 tbsp honey
  • Cinnamon as desired

To a yummy, healthy holiday! xo, Dr. Monika

 

Not Sure Which Foods, Supplements or Herbs Are Best For You? You Are Not The Only One ... Here Are Some Tools I Use to Break It Down For Clients

There is SO much info out there on helpful health products and foods! Having some easy assessment systems in place to determine what is best for each patient has been a work in progress over the last 23 years I've been in the naturopathic medical field. 

Here's  the 5 tools I turn to regularly these days to fine tune how to optimize energy and overall health through nutrition in a customized patient by patient way ... (-:

1. The Nutri-body Questionnaire - Snapshot of Health
Clients receive a link to an extensive online questionnaire and answers are analyzed and reported in the form of a graph highlighting the top deficiencies or hormonal/digestive/immune system imbalances. I love this as it is an efficient way to see your whole health picture and have a grounded place to start from. Added bonus is that the patterns that show up give good insight as to what is at the root of symptoms so you can really improve your health for good. Here's a couple examples  ...

Example #1: She was clearly low in iron and other minerals yet through the testing and seeing the bigger health picture it was evident that it was more of an absorption issue that needed to be addressed. So rather than giving supplements to replenish, the focus was directed on gut health with key gut healing supportive remedies, yoga nidra to balance the gut-nervous system connection, and diet tweaks.(-:

Example #2: Someone with medicated low thyroid shows up on the Nutri-body Analysis with the adrenal gland health score being below normal (common pattern with moms these days!). This tells me that we won't go far if we focus solely on the thyroid as these hormonal glands work together and both need the support to ultimately feel better overall. 

2. Blood type!  Highlights Beneficial Foods and Much More
Knowing our blood type and your children's blood type is so helpful. I wrote a article on this a way back - if you are interested you can search it on this site. Our body truly has its own operating manual as we figure out what we need as we age. Knowing your blood type is like having a chapter of that operating manual in your hand - it gives insight into key foods that aggravate the system and cause weight gain as well as best practices for exercise. Worth checking out yours to see if you get some 'ahas' that can lead to better health for you. PS - Blood typing is included at no cost as part of consults at the office.

3. Food Sensitivity Testing - Fine-tuning Your Diet & Decreasing Inflammation
Many of my clients - if not all - put a good amount of effort into eating well. When you don't feel well despite making changes it's a serious bummer! Food sensitivity testing is an easy test to rule out food sensitivities as contributing to the current inflammation/symptoms you are experiencing in your body. Figuring them out can, as a client who had an inflammatory skin condition all her life pointed out, "change things in as little time as a month." 0-: I know right.  The results aren't always so dramatic but often they are if there aren't a lot of other things going on. I had a client who could barely breathe, and was sick constantly from consuming a lot of the 2 foods he was unknowingly reacting to, who is now living his dream doing physical activities he never thought were possible for him and feeling better than ever. I love being able to witness these transformations ...

4. The REBA Device - Compatibility
What I love about this  machine is that it assesses compatibility of supplements (and foods) so you only end up taking supplements that are beneficial for YOU. There are so many supplements and brands out there (it really can make your head spin). The REBA makes simplifying simple and oh yeah ... VERY easy to use with kids. (-:

5. Seasons and Body Type Assessment
This piece is pretty obvious once you learn about it. Someone who is freezing cold all the time and has loose stool won't do great drinking cold smoothies and eating lots of raw foods ... especially in the Winter. Healthy oils, warm medicinal teas, ghee, soups and easy to digest protein work better here as we work to get the digestion stronger in many naturopathic ways often including calming the nervous system.

What trumps it all? How you feel on and off certain foods or certain supplements. My checking in with you can help figure that out. Supplements and foods are just one piece of what contributes to our level of health and well-being -- when they are on track it can be a huge positive contributor and help you have the energy and clarity for bigger changes that may be up. New patients often come in saying they don't know where to start with all the options and info out there. These tools come in handy to 1. get you clearer quicker and 2. uncover pieces of your healthcare puzzle that you might not have thought of ... xo, Dr. Monika

PS - I am available for tele-medicine phone/skype wellness consultations as well now (-: monikaherwignd@opentowellness.ca to set this up.

 

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 ...