By Dr. Michelle Hagel, ND
It has been a tough year this year, with lots of stress and isolation. It is more important than ever to support our mental and physical health. Don’t be afraid to ask for help, talk to loved ones, talk to a professional.
Nutrient injections are a great option to support mood, stress management energy, and sleep. By injecting the nutrients they bypass digestion and are ready in high levels for absorption throughout the body. There are many options for injectable nutrients, you can discuss with your naturopathic doctor to see what is the best fit for you to optimize your nutrient levels.
Now let’s talk about how to get some of these brain important nutrients from our food.
This year is going to look a little bit different for everyone but that shouldn’t stop us from enjoying some yummy food. Avocados are high in good fats, our brain loves good fats and so think of this delicious brain food. I’m also a huge turkey fan I always look forward to turkey dinner, you know the feel good hormone that usually puts us to sleep after turkey dinner is called tryptophan. Trytophan is a precursor to both melatonin and our happy neurotransmitter serotonin.
Chocolate Avocado Pudding
1/2 cup Pitted Dates (chopped, soaked and drained)
2 tbsp Maple Syrup (I usually do not add this the dates make it sweet enough for me)
1/2 cup Plain Coconut Milk (from the carton)
1/3 cup Cocoa Powder
Add the avocado, soaked dates and maple syrup to the food processor and pulse to combine. Add the coconut milk and blend until the avocado mixture is smooth, scraping down the sides of the bowl as needed.
Add the cocoa powder and blend again until combined.
Roasted Turkey and Carrots
2 1/4 lbs Turkey Breast, Skin On (bone-in)
1 Navel Orange (cut into quarters)
1 Yellow Onion (cut into quarters)
3/4 tsp Sea Salt (divided)
3 tbsp Extra Virgin Olive Oil (divided)
1 tsp Fresh Sage (finely chopped)
1 tbsp Rosemary (finely chopped)
1 1/2 tbsp Thyme (finely chopped, divided)
2/3 cup Water
6 Carrot (medium, peeled, roughly chopped)
Preheat the oven to 425ºF. Arrange the orange and onion quarters in a large baking dish or a roasting pan.
Season the turkey breast on all sides with two-thirds of the salt. Place the seasoned turkey breast on top of the orange and onion in the baking dish.
In a small mixing bowl combine half of the oil with the sage, rosemary and two-thirds of the thyme. Spoon the oil mixture evenly over top of the turkey breast. Add the water to the bottom of the baking dish then bake the turkey breast for 20 minutes.
Meanwhile, line a baking sheet with parchment paper. Place the carrots on the baking sheet and season with the remaining oil and salt.
After the turkey has cooked for 20 minutes, reduce the oven to 350ºF (176ºC). Place the carrots in the oven with the turkey. Continue cooking for 30 to 40 minutes or until the turkey is cooked through, the skin is brown and crispy and the carrots are cooked. Be sure to add more water to the pan if it evaporates too quickly or if the pan juices start to burn.
Let the turkey rest for at least 10 minutes before slicing. Season the roasted carrots with the remaining thyme. Divide the turkey and carrots between plates and enjoy.
By Amanda Delamer, Leadership & Life Coach, MSc, CPCC, PCC
So Covid happened, is happening, and isn’t going anywhere anytime soon.
I don’t know about you, but for me, this thing called work/life balance, that I have been so intentional about achieving over the years, has morphed into a whole other creature to contend with in these times. Even though the kids are back at school, it seems that my world will be in this “hybrid” state moving forward. Sometimes I’m at the office and the kids are at school, sometimes I’m at home working virtually with one kid home in quarantine because a classmate tested positive, and sometimes I’m at home sick working virtually with one or all of my kids home sick from school. Just like at IKEA, the possibilities are endless!
We are creating “normal” as we go. Yes, we are learning to be more resilient. We are learning to be more agile, more flexible and more adaptable. We are learning how to be more a lot of things, and, right now, It. Is. Hard.
I think about clients talking to me about a co-worker they can’t seem to get along and work with, a boss that speaks to them in a disrespectful manner, an employee that isn’t following through on commitments, board meetings that are overpowered by one colleague, an endless list of to do’s, and the list goes on.
I am working with clients who are not only working through all of the challenges above, but they are also dealing with the fact that sometimes they are physically in the office, and sometimes they are dealing with these everyday challenges via Zoom.
The opportunity to have an important conversation or address a challenge is not happening naturally and casually while crossing paths at the office or when the timing is “right”. They are now more likely to be conversations that have to be formally scheduled in as an appointment via phone or Zoom. Just like that, that “little thing” can feel like it has morphed into this “big thing” that needs to be addressed.
And some of those “big things” conversations might not be happening at all.
Some of my new clients share that they are lying awake in the middle of the night processing everything that is on their mind. They are finding it hard to be present and enjoy time with their families because they are distracted with work. They are giving themselves pep talks on Sunday night as to how this week they are just going to ignore a person or situation, or just not take things so personally. Their minds are spinning.
For a lot of my clients, they share that “Everything in my personal life is great, but my professional life and work, argh, there is this co-worker who ___, or my boss just won’t ____, or if I just had more time, or, things will feel better when I get that promotion/that colleague is transferred to another department. A long list and a lot of I will be happy when.
I love supporting my clients to feel great in both their personal and professional lives, now. Not when. The truth is, “when” may not ever happen. Maybe things will feel better when meetings aren’t via Zoom. Maybe your boss will start communicating with you better when you are both working back in
the office and not communicating via email. But what if you felt great at work now? What if you left work at work, even when you’re working at home?
It will take energy, and effort and time on your part to process and discover how to achieve this. AND, it will leave you feeling empowered, confident and you will experience what balance looks and feels like, for you and your family.
Don’t wait until the new year to try something different! Start achieving more work/life balance now!
Book in for a complimentary coaching session with me!
New Year’s Early Bird – Achieve greater work/life balance (aka. stop bringing work home with you) promotion – 6 sessions – 3 months – $300
Amanda Delamer is a Leadership and Life Coach. Amanda coaches and supports people in living healthy, balanced, and joyful lives, with a focus on self-awareness and fulfillment. She coaches and honors the whole person – mind, body, and spirit. Her clients experience fulfillment in all parts of their lives – health, family, relationships, career, and beyond – and they value and appreciate that all parts of their lives are connected, and we all have a responsibility in and for the world around us. She lives in Calgary, Alberta, Canada with her husband and three children.
By Dr. Michelle Hagel, ND
With winter approaching somewhat abruptly, I often find myself getting chilled. To help with cold tolerance, temperature regulation, and circulation I love doing contrast showers.
What does this mean? Hot and cold showers; like when you were a kid and you were in the hot tub then jumped in the snow.
I know a cold shower doesn’t seem like the most appealing while temperatures are plummeting. This technique can really help you regulate your body temperature and become more tolerant of extreme temperatures.
Start with 30 seconds hot water, then 10 seconds as cold as you can tolerate. Do 5 cycles of alternating between the two and always finish on cold. This allows our pores to close and you warm yourself off by ‘dry brushing’ off with your cozy towel. These times can be altered with that important 3:1 ratio being follow and always ending on cold.
I suggest only doing this in a morning shower as it is quite invigorating! You will notice your temperature regulation and circulation improving, lymphatic system operating better, some people even find it stress-reducing. Hope you enjoy them as much as I do.
By Dr. Michelle Hagel, ND
3/4 cup Oats
1 1/2 cups Water
1/4 cup Unsweetened Almond Milk
1/2 tsp Pumpkin Pie Spice
1/8 tsp Ground Allspice
1/2 tsp Vanilla Extract
1 1/2 tsp Blackstrap Molasses
1 tbsp Cashew Butter
1/4 cup Pecans (roughly chopped)
Add the oats and water to a small pot. Bring to a gentle boil over medium heat and cook for 4 to 5 minutes. Then add the almond milk, pumpkin pie spice, allspice, vanilla, and molasses and stir. Cook for an additional 2 minutes.
Add the oats to a bowl, top with cashew butter and pecans : )
Peanut butter balls (these are some of my absolute favorite treats!)
1 cup All Natural Peanut Butter
1/4 cup Vanilla Protein Powder
3 tbsp Coconut Flour
3 tbsp Maple Syrup (I sometimes don’t use the maple syrup because of the stevia in my protein powder)
1/4 tsp Sea Salt
3/4 cup Organic Dark Chocolate Chips
1 1/2 tsp Coconut Oil
Line a baking sheet with parchment paper.
In a medium-sized mixing bowl, add the peanut butter, protein powder, coconut flour, maple syrup and salt. Mix to combine. Using a tablespoon, roll into balls and place them on the baking sheet. Repeat until the batter is used up and then place in the freezer to harden for 30 minutes.
In a small bowl, add the chocolate chips and coconut oil and microwave on high for 30 to 45-second intervals until melted. I prefer to use a double boiler for this process. Stir with a spoon to fully combine.
Remove the peanut butter balls from the freezer. Using a toothpick or a fork, dunk into the melted chocolate about 2/3 of the way up. Place back on the baking sheet. Repeat until all are dipped in chocolate. Place in the fridge to harden, about 20 minutes. Enjoy!
By Brianne Carter, Reiki Energy Healer
Pumpkin Pie Chia Pudding
~ 4 servings
1 cup milk of your preference (I like to use coconut milk from the can for the healthy fats!)
1 cup pumpkin puree (NOT pie filling)
¼ cup chia
2 Tbsp maple syrup
1 tsp vanilla
1.5 tsp pumpkin pie spice
– Mix together in a bowl and chill in the fridge for a few hours or overnight for breakfast the next day!
– Top with yogurt and pumpkin seeds, or any nuts and seeds of your choice! Enjoy!