Hey Spring Family, Dr. Krieger here!  I wanted to check-in with everyone during this hectic time.  I thought it would be helpful for everyone to think about ways to stay centered and grounded during the COVID-19 pandemic while we are all practicing social distancing.

Routine

Social distancing means working and schooling from home. This can really mess with our day-to-day schedules. First things first, stick to a routine, stay on schedule and have a plan for the day.  Go to bed and rise when you normally would and get plenty of sleep. Eat healthy and nutritious meals as you normally would.  Stay hydrated – are you getting in your minimum of 8 cups of water per day?

Start the Day with Movement

Consider starting your day off with a brief yoga flow to energize your mornings.  A patient of mine shared this one with me and I LOVE it. It helps to get your body stretched, centered and ready for the day.  Check it out – https://vimeo.com/147923992

Social Distancing and Meditation

Now is a great time to start a meditative practice.  Aim for 5-10 minutes per day to start, longer if you want.  I have a horribly, terrible time shutting off my brain so guided meditations are totally my jam.  I use the free app called Insight Timer – I encourage you to check it out too! You can easily search for topics that are meaningful for you and listen in to the thousands of guided meditations they have listed.  They even have ones that are not guided too, if that is more your speed.

Gratitude

Practice gratitude.  Writing down three new things that you are thankful for each day for 30 days has been shown to rewire the framework of negative thought processes into positive.  They can be simple, such as: I am thankful for my health. I am thankful for my family. I am thankful for my friends.

Free-Write

You can also practice free-write journaling.  Write down whatever comes to your mind for 10 minutes per day.  This helps to get ideas out of your head and onto paper. If you want, you can burn what you write in a ceremony of letting go or rip up the paper and then recycle it.

Breathe

Deep breathing exercises – I really enjoy the “4×4 Square Breathing” technique.  I talk about it a lot with my patients who are particularly anxious as this specific breathing method can take you out of “flight v. fight mode.”  The method: Use your core/belly muscles to breathe. Breathe in for 4 seconds through your nose. HOLD your breath/inhale for 4 seconds. Breathe out for 4 seconds through your mouth.  HOLD your exhale for seconds. Repeat as often as possible until you feel calm. I often recommend doing this for at least 4 minutes 4 times per day to stick with the theme of 4’s.

Connect with Nature

Earthing!  Let’s not forget about our connection to Mother Earth.  I will often prescribe time outdoors to reset – 15 minutes walking around, sitting on the porch, or even laying in the grass (if it’s not too damp).  You can even get these nifty earthing mats to use indoors – https://www.earthing.com/collections/all-1/products/universal-mat-kit

Joy

Do what brings you joy!  Read a book. Listen to a Podcast.  Watch a movie. Have a dance party. Play music.  Try out a new recipe. Make art. Laugh lots.

Pause

Take breaks.  Rest. Relax. Take naps.   If you’re home with your kiddos, find a time for everyone to have some alone time for a few minutes per day to reset and recharge.  It’s also OK to turn off the news for a while, unplug and distract yourself with something that you enjoy.

Create

Make a vision board.  What future dreams and goals do you have or want for yourself?  How do you see your next year going? What is in your future regarding: health, finances, love, career?  Vision boards are also a great craft project to do with the kids and the perfect way to upcycle all of those old magazines you have laying around.  I also really enjoy the various programs through The Universe Talks as a guided way to set self-intentions – https://www.tut.com/ Remember: thoughts become things!

Positivity

Stay positive!  My favorite mantra during this time: Peace instead of Panic.  Faith instead of Fear – feel free to recite it often, or write it down and place it somewhere where you will see it daily.

We are here for you so please reach out if you are in need! 406-586-2626 or click here to send us a message!

Click here FULL PDF Social Distancing Guide

Dr. Jennifer Krieger

The post Social Distancing: How to Stay Grounded While at Home appeared first on Spring Integrative Health.

Healing the Physical Heart

Hibiscus Tea for Healing the Heart

Hibiscus tea is my favorite tea to drink.  It tastes tart and zippy and is such a beautiful magenta color, which makes me feel super hip none-the-less while I’m sipping on it.  It steeps superbly well in both hot and cold water, which in turn, makes it lovely to enjoy all year round. BUT did you know that this flavorful, antioxidant packed, herbal tea actually supports a healthy cardiovascular system?  It’s true! By drinking 1-2 cups daily you may lower your blood pressure and support healthy cholesterol levels. If those aren’t enough reasons to make hibiscus tea part of your daily tea routine, I don’t know what is!

Healing the Emotional Heart

Homeopathics for Healing the Heart

Homeopathy is one of my most treasured modalities to practice as a naturopathic physician. What I love most about homeopathy is its ability to heal the emotional imbalances commonly seen in my patients, which in turn allows me to focus on treating the whole person.

With Valentine’s Day in February we often focus on the ones starstruck with love.  But let’s not forget about the broken-hearted. Whether dealing with loss, tragic news, carrying the stress of caregiving for a loved one or ailing from disappointed love or a failed relationship – the correctly chosen homeopathic remedy will often take the edge off and help facilitate emotional healing. Homeopathics shine at treating the energy of the heart or shen energy. If you or someone you know is struggling with emotional stress and discontent, consider scheduling a visit with any of the naturopathic doctors at Spring to discuss if homeopathy is right for you.

To contact us through our website please click here!

Or Call 406-586-2626

The post Healing the Heart: Physical and Emotional Healing appeared first on Spring Integrative Health.

5 Nutrition tips for kicking off the new year right!

The number one question I get asked by my clients is “what is the BEST thing I can do to detox my body and start fresh for the new year?” After practicing nutrition and dietary counseling with hundreds of clients over the years, I always answer this the same way. Daily gentle detoxification is the best way to go. I’m all about gently upgrading your lifestyle to make these changes and dietary modifications a habit and part of your everyday.

As a holistic practitioner, I love tying in all things mind/body when it comes to detoxification. I have put together a list of my top 5 go-to lifestyle AND dietary upgrades that are simple to implement into your daily life, and are amazing for the body, for increasing energy and yes, for detox.

#1. CCF tea

If you are a client of mine, you have already heard me talk about this! Cumin, Coriander and Fennel tea is an ancient Ayurvedic recipe (over 3000 years old) and is a gentle and amazing liver detoxifier. This recipe tastes and smells a little bit like a ‘taco tea’ but I promise you will like it, and better yet, your body will crave it. This tea is known for igniting your digestive fires, supports a gentle yet effective flushing of toxins and can greatly reduce any digestive discomfort. This is a go-to for me every single morning.

Make it a part of your daily life: My best hack for making this a part of your daily life is to make this tea in your coffee cup, and make yourself DRINK this tea first, and reward yourself with a cup of coffee. I also love making this in a french press and keeping it near me though out the day so I see it and drink it all day!

#2. Oil Pulling

Oil pulling is an age old Ayurveda process, it works on the detoxifying the body and promoting its natural healing process. It is also amazing for cleaning and detoxify teeth and gums. Even better- it can actually whiten teeth naturally and freshen your breath.

Make it a part of your daily life: Upon waking (or stepping into the shower), take 1 Tablespoon of coconut oil (organic and unrefined is best) or organic sesame oil. For 5-20 minutes, swish through your teeth, as if it was mouthwash. Spit (in the garbage) and rinse mouth out with warm water. You can do this daily, or try adding this into your regular weekly morning routine.

#3. Declutter

You know that amazing feeling you get when you go through your closet drawers and pull out all of the old stuff creating space and better energy in your closet! The new year is a perfect time to do this. We of course LOVE all things Marie Kondo and her book ‘The Life Changing Magic of Tidying Up,’ but if you haven’t read it, challenge yourself to go int your closet TODAY and pull out 10 things. You will be surprised how good it feels and how it creates space for new! And, you will be surprised how you just ‘feel better’ body/mind when you do something like this on a regular basis.

Make it a part of your daily life: My rule of thumb is if I buy a new article of clothing, I ditch something I currently have. So if I get a new sweater, I donate a sweater. Simple!

#4. Get Green

Greens have a magic way of supporting the body in a safe and effective detoxification process. The darker the greens, the more detoxifying to the liver and kidneys. But sometimes salads don’t sound all that good in the winter. That is why I love suggesting to make a morning Gregg juice. If you have a juicer, that is just fine (but takes a lot longer.) Try this blended green juice recipe. Unlike juicing, blending is much more filling because of the fiber content. I love fiber as it aids in digestion and supports elimination. Fiber also helps to fill you up! Don’t be afraid to mix up your ingredients to this recipe. You can try adding a scoop of protein powder, ground flaxseeds, chia seeds, and more to make them even more nutritious and more like a meal.

NourishMint’s Green Machine Juice Recipe (blended)

1 large green apple
1 cup kale or spinach
1/2 English cucumber
Juice of one lemon or lime, or 1-2 tbsp fresh lemon juice
1” piece of ginger
1-2 stocks of celery

Water (cover all ingredients with filtered water)

2-3 Ice cubes

Make it a part of your daily life: Making a green juice every day doesn’t have to be a 30 minute endeavor. If you have your system in place it can be simple! Simple chop all ingredients and place in a bag or Tupperware the night before. In the morning pop into the blender, cover with water and enjoy!

#5. Tongue Scraping

This is a ritual that once you do it, you won’t want to stop! It clears toxins and bacteria from the tongue, eliminates bad breath, promotes oral and digestive health.

Make it a part of your daily life: Purchase a stainless steel tongue scraper. After brushing your teeth, gently scrape tongue 6-7 times until any plaque is removed. Rinse mouth with water or hydrogen peroxide.

The post New Year New You appeared first on Spring Integrative Health.

HEALTHY DURING THE HOLIDAYS

Hi folks, it’s Dr. Krieger here!  I wanted to give you a few of my personal favorite tips and tricks to help you stay healthy during the holidays.

GET OUTSIDE

Don’t let the crisp, winter weather keep you inside.  As Montanans, we have an appreciation of the great outdoors and the Big Sky.  We all know the benefits of exercise – weight management, elevated mood and cardiovascular health – to name just a few.  Stay active by participating in winter sports such as: cross country skiing, ice skating, hockey, downhill skiing, snowboarding, broomball, snowshoeing and winter hikes and exploring.

Take Quick Trip Somewhere Local

You can also take a day trip to the Lewis and Clark Caverns, a short ride west of Bozeman to Whitehall, and try your hand at spelunking and exploring these natural and awesome limestone caverns.  These family friendly caves are open seasonally, but offer special candlelight tours during the holidays. Call 406.287.3541 for more information and to reserve tickets. I did the candlelight cave tour a few years back and it was so magical – they have the caverns especially decorated for the holiday season!

KEEP YOUR HANDS CLEAN

Hand washing is probably the most simple thing a person can do during the winter months to stay healthy and to protect yourself from catching colds and flus.  Using soap and water is still the best practice, but alcohol-based hand sanitizers can also be used. However, you should avoid hand sanitizers that contain Triclosan. Triclosan is a common added antimicrobial agent in many hand sanitizers. This chemical has been shown in studies to lead to antibiotic resistance as well as to interfere with hormone metabolism and cause harm to the immune system.

Make sure that you properly wash your entire hands – palms, back of hands, nail beds and between and around all fingers for at least 30 seconds. Do this before preparing food and eating and after coughing, sneezing and blowing your nose. Another easy idea to help keep your hands clean is to sneeze into the crook of your elbow and avoid the use of your hands altogether.

MAKE TIME FOR YOURSELF

During the holidays, we are reminded to offer charity to those in need.  It is also equally important to make time for yourself in order to help with stress management during these busy times.  Do something for yourself that makes you happy. Such as getting a massage or a pedicure, enjoying a long bath with bath salts and candles, watching your favorite movie, a weekend getaway to the local hot springs, reading a new book or cooking a special meal for yourself.  You can also take a few moments each morning to remind yourself what you are grateful for in your life. Studies have shown that this promotes overall happiness and wellbeing.

SAUNA/COLD PLUNGE

Another way to stay healthy during the holidays is to alternate between warm and cool temperatures. Indicated for colds, flus, muscle and joint pain, sleep disturbances and weight loss. This technique assists in detoxification and supports overall wellness and immune function.  This service can be compared to a “whole body” contrast hydrotherapy treatment.  It is one of my personal favorites and I feel AMAZING afterwards.

• Alternate time in a sauna (15 minutes) with taking a dip into a cold plunge pool (about 60℉) for 2-3 minutes as tolerated.

• Repeat the sauna/cold plunge at least 3 times.

• Remember to end on cold for best health benefits.

• You won’t regret taking the time out of your schedule for this. People often report instant improvement in overall health after a single treatment!

The post Healthy During the Holidays appeared first on Spring Integrative Health.

Chinese Herbal Medicine might be able to help you if you have multiple symptoms or symptoms that are vague or hard to pinpoint. It may be able to help you if you have exhausted conventional medicine options or need to counteract side effects of medications. It can also be used a preventative medicine or for conditions that defy a Western medical diagnosis because it uses a different way at looking at health and disease. 

Here are some conditions that are commonly well treated with Chinese Herbal Medicine: 

• Decrease cold/flu symptoms 
• Increase your energy 
• Improve your breathing 
• Improve digestion
• Improve your sleep
• Decrease pain
• Improve menopausal symptoms
• Help regulate menstrual cycles (if infertility is an issue)
• Clear up stubborn dermatological problems

Chinese herbal medicine is an important part of traditional Chinese medicine. It has been used for centuries in China, where herbal medicine is considered a primary therapy for many health issues. Like acupuncture, Chinese herbs can address unhealthy body patterns that are the root cause of a variety of symptoms and complaints. The goal is to help you regain balance in your body and to strengthen your body’s resistance to disease. Doing this will help resolve your symptoms.

How is Chinese Herbal Medicine Different?

Most forms of Western herbology and conventional medicine work in a this for that manner. If you have x condition (say a headache for example), take this medicine (aspirin, ibuprofen, or some other pain medication). While this approach can work well to get rid of the headache in the moment, it has not done anything to correct the imbalances in the body that have caused the headache.

This is the main difference between Chinese herbal and conventional medicine. It is rare that a person presents with just one symptom or complaint. More common is a variety of symptoms. If we continue with the headache example, a headache might happen along with digestive upsets, or neck pain, or around the menstrual cycle, or after an accident where the person hit their head. It might happen at a certain time of day, season, or day of the week. It likely happens on the same area of the head every time. (One of my favorite answers to where is your headache? On my head.) 

There is a reason for all of these questions when using Chinese herbal medicine. The constellation of symptoms, history, and other diagnostic tools we use (like feeling the pulse and looking at the tongue), allow us to determine the underlying pattern of disharmony in the way your body is functioning. 

This is a major difference from conventional diagnosis. Instead of honing in on one particular symptom as a standalone problem, we are looking at the body, mind, and spirit as a whole functional person where the various systems must interact and communicate properly for good health. If there is a breakdown in the interaction, symptoms or disease results.

And this is the beauty of Chinese herbal medicine. The nuanced diagnosis allows us to prescribe an herbal formula that has been researched, used, and modified for thousands of years. The formula can be modified as needed to address your individual condition.

What is a Formula is and how it can help you?

Because most of the time patients have several symptoms with their pattern of disharmony, one single herb or ingredient simply cannot do the job. 

To continue with the example of a headache sufferer, this person might be a woman who suffers from PMS symptoms, constipation around her period, neck pain, and a lot of stress. Her symptoms point to a specific pattern and the Chinese herbalist will need to use a combination of herbs to address it. Combining herbs in time tested combinations and formulas enhances their therapeutic effects and also increases the safety of use.

Thousands of years of trial and error, careful observation, and more recently pharmacological research have resulted in a reliable system of combining herbs and confirmed the efficacy and safety of using Chinese herbal formulas.

There are several ways to take Chinese herbs:

The traditional and most potent way to take Chinese herbal formulas is in a decoction, or tea. A decoction is made by cooking the raw herbs in water to pull out the active ingredients, then straining out the herbs and drinking the remaining liquid. This method is the fastest acting. It is also more expensive and some formulas don’t taste great. 

Chinese herbs can also be taken as granules or granules in capsules. These are made by concentrating and freeze drying the decoctions. They are easier and more convenient to take and are less expensive. I tend to prefer using these if possible.

These herbs can also be found in tablet form or as “teapills” (which look a little bit like pellets or BB’s). I do not prefer these forms of herbs because they are not as potent and there can be quality control issues with teapills.

Where can I get Chinese herbs?

While there are a few well known formulas that can be purchased over the counter (mostly cold formulas), the only way to experience the true benefits of Chinese herbal therapy is to consult with a skilled, licensed practitioner.  

If you are suffering from a health issue and wonder if Chinese herbal medicine can help you, please contact at Spring Integrative Health for a free 15 minute consult. 

The post Why Consider Chinese Herbal Medicine? appeared first on Spring Integrative Health.

Anxiety, depression, and anger. These mental health “symptoms” run rampant in our modern-day culture. Antidepressants and anti-anxiety medications are some of the most prescribed medications in our country. An article published by the American Association of Naturopathic Medicine reports that “20.9 million American adults suffer from a mood disorder, according to the National Institute of Mental Health.” While many of these medications are life-saving and life-improving, many people are looking for alternatives to medications or ways to make their medications work better.

At Spring Integrative Health we find that combining all of the tools (conventional medicine, pharmaceuticals, natural and holistic interventions) get the BIGGEST results. Here are our top interventions for vibrant mental health:

1. Manage Stress

Stress is the NUMBER ONE contributing factor to anxiety, depression, frustration and anger. Our lives in the United States are full of family, society, and personal pressure to perform at our peak levels at all times. Also, many of us have a history of trauma or dysfunction in our lives. These are huge contributing factors to our total stress levels. Talk to your mental health provider and/or doctor on ways to manage your stress from a physical and emotional level. (We are huge fans of Meditation and Mindfullness here at Spring).

2. Treat the Whole Body

To us that means adding in soothing body therapies like acupuncture, massage, or craniosacral therapies.

3. Reach Out

Isolating when you are feeling blue or anxious can often make the symptoms worse. Having a good team of counselors, doctors, friends and family has been shown to have a positive effect on depression.

4. Check Your Vitamin Status

Often nutrient deficiencies will increase your risk for developing depression and anxiety. Being deficient can also make these feelings worse if you are already experiencing them. A doctor can check for levels of vital nutrients in your body such as folate, B12 or vitamin D.

At Spring Integrative Health we take a multidisciplinary approach to your mental health. We believe health encompasses good physical, mental and emotional health!

If you or someone you know is struggling with mental health issues please reach out! 406-586-2626 or Contact us here on our website!

The post Modern-Day Mental Health appeared first on Spring Integrative Health.

By Dr. Jennifer Krieger

Hey there, it’s Dr. Krieger here!  I am the integrative cancer provider at Spring. Did you know that October is Breast Cancer Awareness month?  I thought it would be appropriate to discuss a few quick tips to help keep your breast tissue in tip-top shape. Here are my Top Three Tips to Maintain Healthy Breast Tissue:

Healthy Breast Tissue Tip #1: Get regular exercise

• • The American Cancer Society notes that NUMEROUS studies over the past 20 years show markedly decrease in breast cancer risk with regular physical activity.  Aim for at least 150 minutes of moderate exercise per week. If you break a sweat, that’s even better!

  • https://www.cancer.org/latest-news/get-moving-to-help-reduce-your-risk-of-breast-cancer.html

Click Image for more on Cancer and Exercise info!

Healthy Breast Tissue Tip #2: Eat cruciferous vegetables

• • Cruciferous vegetables are part of the Brassica plant family.  They include the following vegetables, to name a few: broccoli, cauliflower, cabbage, kale, radishes, turnips, watercress, Brussel sprouts, bok choy, arugula, collard greens and rutabaga.
  • Cruciferous vegetables contain phytochemicals (Indole-3-Carbinol, glucosinolates, sulforaphanes) that have been shown in research studies to slow cancer growth and development.  These foods may lower your risk of breast cancer by 40 percent.  So eat up, folks!
  • https://www.aicr.org/foods-that-fight-cancer/broccoli-cruciferous.html

Healthy Breast Tissue Tip #3: Stop using antiperspirant deodorant

• • I hate to be the bearer of bad news, but you’re supposed to sweat.  Especially underneath our arms. Sweating through the axillary region (armpits) is a great way to help detox the breast tissue as well as keep us cool and regulate our body temperature.  Antiperspirant deodorant contains aluminum and stops and suppresses this action. Therefore when this happens we can’t move toxins out through our skin. If you’re using an antiperspirant deodorant, try only to use this with intense exercise (if needed). Or switch to a completely natural deodorant instead.  We have a couple of great options at the clinic if you’re interested, just ask!
  • If you want to take it a step further, check out this armpit detox protocol: https://www.medicalnewstoday.com/articles/319624.php

Click the image below for information on Natural Deodorants!

The post Top Three Tips to Maintain Healthy Breast Tissue appeared first on Spring Integrative Health.

The change of seasons is an opportunity to step back and pay attention to our bodies and our minds.  As the weather fades from warm to cool to cold and the daylight shortens, our daily patterns and habits often adjust.  When the weather changes I try to be mindful of the transitions I make in my day to day life to accommodate the change.

Slowing down

Our summers here in Bozeman are so frantically busy (especially at the end as we try to pack it all in before the snow flies!), and the shift to cooler weather often makes me realize how quickly I’ve been moving through life, and how good it feels to slow down.  I try to go to a yoga class, or sit in the sauna at the gym, or pick up a book after work, rather than hit the trails running. This is a time to rest and calm before the energy of winter hits. 

Change in Appetite

I pay attention to my appetite, and I often crave warm, comfort foods and have to be mindful of incorporating enough veggies into my daily diet.  I try to listen to my body and get into bed earlier, since the sun is setting earlier anyways, and I know I need the recuperative rest after a busy end to summer.  This year, the snow came extra early it seems, and this shocked me into recognizing the transition even more than I normally do. 

Change in Mood

With this change of seasons, many of my patients come in fatigued and over-worked after powering through the end of summer, and we get to work rebuilding their energy stores and mood.  Clinically, I find it especially important to check on Vitamin D levels at this time of year, as so many of us here in Montana are low in this vital nutrient. Our bodies make vitamin D from sun exposure, and it helps to keep our energy up, our immune system at the ready, our mood balanced, and our hormones level.  With the sun now rising later and setting sooner, I like to get ahead of supplementing so we don’t let our levels get too low after a summer spent outside soaking in our mountain sunshine. 

The post Change of Seasons appeared first on Spring Integrative Health.

It’s that time of year again! The sound of zipping backpacks, a sack lunch thrown together at the last minute and a kiss out the door while scrambling to the bus. Sound familiar to anyone else? Here are my favorite go-to ideas and tips when it comes to creating a calm and enjoyable transition for yourself and the kiddos as they head back to school!

1) Create a fun and relaxing Breakfast Experience

This means waking up a few extra minutes earlier to be prepared for when your kids roll into the kitchen. I love the tradition of lighting a candle for breakfast just as a gentle reminder to sit down (even it its for 3 minutes) and enjoy some family time together.

Be sure your kiddos prioritize eating a healthy breakfast (which means you are modeling the same thing.) My favorite non-cereal quick and easy breakfast ideas are:

1. Avocado toast. We use ‘On the Rise‘ sourdough bread, or you can use any bread of your choice. We top with hemp seeds or let the kids choose a fun and different topping.
2. Smoothie. Quick and easy. Click here for lots of smoothie ideas
3. Oats. Overnight oats are popular as you can make them the night before and it makes for a very easy morning. However, you can also thrown some oats on the stove top for 5 minutes and have a delicious meal. I create a topping bar including collagen, coconut flakes, hemp seeds, nuts, raisins etc so they can decorate their bowls and make them delicious!

2) Lunch Time

Pack the lunch the night before. This takes discipline to get into the habit of doing, however I strongly doing this right along side dinner clean up. The kitchen is already a mess with lots of food out on the counters so it’s simple to add in this step. I find it much easier before bed than trying to scramble something along side my morning cup of coffee.

When it comes to lunches made at home here is my formula for a gluten-free/dairy free lunch. (While my kids aren’t sensitive to these foods, I try to limit them in our home because they tend to get more of these foods out of the home.)

A) Protein. My go-to favorites include roasted chicken, deli turkey, salami, a grass fed hamburger patty.

B) Veggies. Kids love crunchy anything so I usually will add in some carrots, broccoli, celery, cucumber or bell peppers. By adding in a fun dip like hummus or ranch it will make those veggies much more enticing.

C) Chips. There are so many healthy chip options so get creative! Our current favorites are cassava chips, simple mills crackers, rice crackers, apple chips or organic corn tortilla chips.

D) Sweet. My kids love apples so that tends to be a staple (sometimes with peanut butter) but other good sweet options are a fruit leather, ½ of a healthy protein bar. Once a week they can choose a special treat like Annie’s bunnies or gummies so they feel like they are eating like the other kiddos.

E) Drink. WATER is a great option always. Kids don’t need any more sugar in their diets, especially when it comes to drinks. So skip the fancy Gatorade or sports drinks and stick to water. If you child is feeling left out you can make an electrolyte drink at home that tastes amazing with a noon tablet, or I will offer my kiddos homemade kombucha a few days each week to spice things up.

*If your kids are requesting hot lunch or in high school and wanting to eat out, try encouraging them to make their own lunch at least once a week. This gets them into the habit of making food for themselves which is an ESSENTIAL part of growing up. These skills are just as important to math and science for their life past high school!

3) After school snacks

This is one of my favorite childhood memories! Although usually an after school snack meant a microwaved s’more or cookies. I try to keep the fun but also keep the snacks healthy. My go-to is a huge plate of chopped veggies with a few different dip options. Ranch, hummus or my homemade almond hummus are fan favorites. You can also chop of some fruits to add to the veggie plate. When in doubt thing REAL WHOLE foods. Less packages, and more of the real stuff. And don’t be afraid to ask your kids to help you chop and make the snack.

The post Making ‘back to school’ a Simple Transition appeared first on Spring Integrative Health.

School Stress

Hey, busy moms and dads out there! I’m here to help you deal with the school stress that often comes along with this time of year. It is back-to-school time (already)! Summer was too short, but hopefully, you got some adventures and some time to relax before the school stress kicked in! September marks a time to get organized and establish routines, not only for the kids but for the whole family. Transitioning from summer-fun to autumn schedules can be stressful!  Often we are busy setting new routines, buying school supplies and fall clothing, and trying to get back-on-track with health. I’m here to help you deal with the school stress that often comes along with this time of year!

Keeping the Peace

Many people can feel stressed, fatigued, and anxious about starting new schedules and commitments. Here are some ways to keep the peace during this transition time and make sure your fall goals do not lead to winter burn-out!

• Set realistic schedules and expectations. YOU ARE NOT A SUPERHERO (well at least most of us aren’t). You do not have to say ‘yes’ to everything and everyone. Set boundaries and limits with the kids. Realize that everyone, including kids, needs at least 20% of their day (that is 2.4 hours) of downtime.  This means quiet reflection, resting, reading, quite family or community time. This does not include video games or action-packed screen time!
• Breathing! It sounds simple but most of us are panting (shallow breathing) throughout our days. Remember to do BIG belly breaths when stressed. A great adrenal fatigue and stress support breath you can do when feeling stretched mentally or emotionally is the four-cornered-breath (see below)
• Drink water. Seriously people! Again it sounds easy but I dare you to drink 90 oz per day and see how this makes you feel better!
• Try some adrenal support: ask your favorite Naturopathic doc about herbs that can really help prevent adrenal fatigue and stress-related burnout.

Good luck with the fall-transition.

Four-corner breathing

1. Find an object nearby that has four corners – a window, hanging art, etc.
2. Focus your gaze on the upper right-hand corner of the object and inhale a deep belly breath for a count of four. Fill your lungs!
3. Move your attention to the lower right-hand corner and hold your breath for a count of four.
4. Move your focus to the lower left-hand corner and exhale for a count of four.
5. Lastly, shift your gaze to the upper left-hand corner, hold the exhale for a count of four.
6.   I​n​hale count of four, hold count of four, exhale count of four, hold exhale for a count of four. Repeat at least three times!
7. Thank yourself for taking a moment to relax!

The post Reducing School Stress: Staying Peaceful and Steady with Back-to-School appeared first on Spring Integrative Health.