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Happy Easter!

If you haven’t already read my previous blog post about my first attempt at re-creating the Mini Egg Cheesecake I first saw on Facebook, you can read my post from Easter 2017 here. 

This year, I really wanted to re-try this recipe, but with a new method so that the cheesecake would be a little more like a cheesecake and less like a pastel coloured puddle. I think I have found the winning recipe! Read on below…

Mini Egg Cheesecake
(Adapted from Taming Twins’ No-Bake Mini Egg Cheesecake)

  • 2 Cups of Graham Cracker Crumbs
  • 1 Cup of Unsalted Butter
  • 2 Cups of Mini Eggs, crushed – plus more for decorating
  • 1L of Cool Whip (larger size)
  • 1 Cup of Icing Sugar (preferably sifted – as per original recipe)
  • 2 Blocks of softened Philadelphia Cream Cheese
  • Juice of Half a Lemon
  • Springform pan (I used a 9″ size)

Directions

  1. Mix Graham Cracker crumbs with melted butter. Press into the bottom of the pan.  Place the crust into the refrigerator to set.
  2. Crush your Mini Eggs – I suggest using a large bladed knife sideways under your palm to crush the eggs. You could also use a large flat bottomed item (bowl/cup) to smash the eggs. I find these methods much safer than trying to “chop” the eggs.
  3. Soften your Cream Cheese – I prefer to microwave for 40-60 seconds. Times may vary depending on the microwave. Using a mixer, blend the cream cheese to remove any lumps.
  4. Fold together the Cream Cheese, Cool Whip, Crushed Mini Eggs, Lemon Juice and Icing Sugar.
  5. Pour the mixture into your prepared biscuit base, smooth the top. You may also want to put some plastic wrap on the top, pressed down onto the cake – this eliminates that weird condensation film that can happen to no-bake cheesecakes.
  6. Freeze the cake. About an hour or two before you plan to serve, move the cake into the fridge to soften up a bit.
  7. Decorate with remaining Whipping Cream/Cool Whip and crushed Mini Eggs/whole Mini Eggs before serving. Enjoy!

This cheesecake is a much better texture than the first, and actually holds up when you remove the sides of the springform pan! I also love the texture that the Graham Cracker Crust has in this recipe – its like a buttery crispy cookie. Mmmm!

Thanks so much for checking in to my updated Mini Egg Cheesecake recipe. Hopefully this gives you an idea of what to do with all those extra Easter Bunny treats from the weekend!

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Homemaking on Howard by Homemakingonhoward - 4M ago

Hey there!

I don’t know about you, but any time I am out at my favourite stores, I always check out what is new and exciting. Recently, I noticed a new addition on Crackle and Teal‘s shelves – C&T Candle Co. candles. They first caught my eye with their cute amber coloured jars and classic labelling, and then when I took a sniff – I was hooked!

C&T Candle Co. candles are made from 100% soy wax, which means they burn clean, and are long lasting. They also come in a huge range of scents, from earthy, to sweet, to masculine. As a bonus, these candles are locally made! Thanks to Crackle and Teal I had the opportunity to do a real-life test on these beautiful candles in the last few months. I chose the Vanilla Coffee Bean and Rosemary Mint scents to take home with me.

The Vanilla Coffee Bean candle is divine. The coffee bean scent works to get rid of odors, much like you use coffee beans to cleanse your nose when testing perfume. The vanilla notes mimic fresh baking and make the room feel very welcoming and home-y.  I would suggest using this candle in the kitchen – I found it helped clear the air in mine one night after I cooked fish tacos!

The Rosemary Mint scent is another favourite of mine – it smells fresh and spring-y, but isn’t overpowering. This scent is one that has been made with essential oils, which is always a nice touch when you’re trying to keep things in your home as natural as possible. I like to burn this candle in my office when I am working, or in the living room when relaxing after a long day. It really is the perfect spa-like scent to bring a little peace into your home.

Overall? I love these candles and will certainly be picking up some more soon! They burn clean and evenly, smell amazing, and come in sweet little jars that I plan to re-use to store my trinkets.

If you’re interested in picking up some C&T Candle Co. candles of your own, they can be found at Crackle and Teal in Miramichi, or at Salon Boheme in Dieppe. Scents currently available include: Pineapple Cilantro, Vanilla Raspberry Cheesecake, Sweet Tobacco, Chai Latte, Apple Spice, Pipe Tobacco & Cedarwood, Cranberry Marmalade, Vanilla Coffee Bean, and Lavender. A little birdie also tells me that a whole new line of summer scents is on the way!

Are you going to try one of these new C&T Candle Co. candles? What scent is on your wishlist? I think I would like to try Vanilla Raspberry Cheesecake (yum!) and Pipe Tobacco & Cedarwood next! Let me know your opinion in the comments, or on my Facebook page. Thanks so much for stopping in!

{Disclaimer: Crackle and Teal have provided Homemaking on Howard with samples of their C&T Candle Co. candles to review. However, the opinions contained in this blog post are those of Homemaking on Howard alone.}
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Hey There!

I decided that it was far too long since I did some food blogging, and I thought it would be nice to do a feature that encourages you to use the food you buy – not just buy a slew of ingredients for one recipe and then never use them again. Do you ever do that? Yeah,  me too. It sucks and it’s wasteful and I have resolved to not do it as often. This is how I came up with the “eat this – then that” concept – as a way to use the food you spend your hard earned money on and not just let it go to waste. Now, if you or your family doesn’t like eating left overs, this idea may be a hard sell. However, if you remix some of the ingredients just enough, maybe it won’t feel like leftovers and supper will be exciting again. Does it sound like a plan? Great, let’s get started!

Meal One: Crockpot Tenderloin with Gravy

The first meal I found on Pinterest and I remixed it to my own liking. The original recipe was Trisha Yearwood’s Crock Pot Pork Loin from Flavorite which I have adapted as you see below. You can totally follow the original recipe, but I don’t roll that way – so:

  • Get a pork tenderloin, as much as you may need (recipe calls for 2.5 to 3 lbs). I got a larger size (2 tenderloins, actually) than I usually would so I would have lots of pork left for my second meal – keep that in mind if that’s your plan. FYI – Pork tenderloin is often on sale for cheap! Trim that pork of any fat.
  • Make a rub! I mixed together 1 tsp garlic salt, 1 tsp onion powder, 1/4 tsp dried thyme, and 1/4 tsp black pepper and rubbed it on one tenderloin. Repeat as many times as needed (one batch per tenderloin).
  • Heat up a large frying pan and put about a tablespoon of olive or vegetable oil in the bottom. Heat until oil shimmers. Then, brown those loins! If the meat is sticking to the pan, it needs a little more time. Just keep an eye on them and brown on all sides. You’re just looking to brown the loins, not cook through. Then toss the tenderloins in a crock pot.
  • Mix together 2 cups of chicken broth, 2 Tbsp lemon juice, and 3 tsp soy sauce (or tamari if you’re gluten free). Pour this sauce over the meat in the crock pot.
  • Cook for 8 to 10 hours on low heat or 4 to 5 hours on high heat. I suggest getting a meat thermometer to check your meat if you will be cooking with a crock pot often. It gives me peace of mind when I haven’t been hovering over my meal all day. Just as a side note, I Googled the temperature for pork done-ness and I guess it’s 145˚F, which is much less than what my meat thermometer says, but whatever!
  • Once cooked, take the meat out of the crock pot and place on a platter and cover with foil to keep warm.
  • Now, it’s gravy time! Pour the liquid from the crock pot into a large measuring cup. If needed, add water so that the liquid amount equals 2 cups. Pour liquid into a saucepan, reserving 1/2 cup of liquid.
  • Stir 3 Tbsp cornstarch into the reserved liquid until dissolved. Stir the reserve liquid into the saucepan. Heat the mixture and whisk until it thickens. Taste and add salt/pepper as desired.

You can serve this yummy pork tenderloin with whatever you’d like – I chose some baby potatoes that I roasted in the oven and some broccoli with cheese sauce. If you want to do the meal for Day Two, be sure to reserve some of the pork and gravy.

Meal Two: Pulled Pork Poutine

This is the easy part, folks. Since you did all of the work in yesterday’s meal, it’s really just time to sit back and enjoy the fruit of your labour.

  • Make your fries. I chose to roast some more baby potatoes in this case, to make it a little more cost effective and use what I already had. In case you’re wondering, I preheat the oven to 400˚F, wash off the potatoes, cut into halves or quarters, put into a small oven-safe dish that has been greased with some olive oil, coat the potatoes with a little more olive oil and whatever seasoning you’d like (Montreal steak spice, garlic salt, onion powder, or seasoning salt are all great options – or just salt and pepper!). Cook for about 20-40 minutes (depending on the size of your chunks). Just check your potatoes as the time goes on and toss them every once in awhile so they don’t stick to the pan. You can also just use frozen fries!
  • Warm up your pork. I like to pull the pork apart with two forks first, then warm it up in the microwave for about 60 seconds.
  • Warm up your left over gravy in a saucepan. Add a little water if it is too thick.
  • Assemble! Layer your fries, pork, cheese curds (or shredded cheese if you can’t get curds in your area), and gravy. Enjoy!

Now how easy was that? Two delicious meals with two completely different “feels” to them. Just in case you were wondering, the ingredients for both of these meals (pork tenderloin, potatoes, chicken broth, and cheese curds) totaled $19.91, and I had leftover pork at the end! So if you have a good selection of supplies at home already, this may be an easy, budget friendly meal for your family as well! Will you try this two-day meal idea in your home? If you want more ideas like this, let me know in the comments, or on the Homemaking on Howard Facebook page. Thank you so much for checking this post out!

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Hello!

Well folks, the end of the Being Your Best Self in 2018 has come. We were very lucky to hear from five local experts (and myself on the intro) on a variety of topics, and how their advice can make your life a little better in 2018. I thought it would be helpful to do a little round-up of their posts, and my favourite tips from each that I’ve been incorporating into my routine. Be sure to click through to read the whole blog post, and check out the Facebook pages for each of our authors as well. Here we go!

Post One: Being Your Best Self in 2018 – A Blog Series (written by myself): “Take some time for yourself – If you aren’t happy and recharged you often aren’t much good to those that need you. You are more stressed out, have a shorter temper, and can’t think logically at times. Step back, take an hour to yourself and just enjoy some quiet. The people in your life will thank you!”

Post Two: Being Your Best Self in 2018 – Tips from a Naturopathic Doctor (by Dr. Colleen Lehnert, ND): “Hydrotherapy is another excellent option for improving energy, circulation and immune function. If you have been a patient of mine, you will know that I recommend contrast showers to almost every person that walks through the door! Contrast showers are a quick, easy way to boost your energy for the day.”

Post Three: Being Your Best Self in 2018 – Tips from an Esthetician (by Melissa Scott of Blush Beauty Bar Inc.): “Drink Your Water – This should go without saying! The human body is mostly water, and our skin, hair, and other parts need water to look their best. Water is also very important to the production of collagen which is one of the main parts of our skin – and is what makes your skin look plump and healthy. Lots of people spend serious cash to restore their lost collagen as they age – so take care of yours!”

Post Four: Being Your Best Self in 2018 – A Dietitian’s Take on New Year’s Resolutions (by Kortney Patriquin, RD): “I work with clients one on one, gradually over time to help them find their “best diet”. Sometimes, that’s a diet that includes pizza Fridays, Chinese food, lunches out with the girls. It’s the diet that best suits that individual that helps them live their best life, eating their best food and finding their best weight.”

Post Five: Being Your Best Self in 2018 – Life After Baby (by Brooke Hamilton of The New Mrs. Hamilton blog/BDH Films): on Treating Yourself To Something New – “For most of us, losing the extra baby weight doesn’t happen over night. But instead of waiting until you fit back into your regular clothes, I would suggest treating yourself to one new outfit right away. No, it’s not the regular size or style that you would normally buy, but having something new to wear can make you feel a little more excited to get dressed in the morning.”

Post Six: Being Your Best Self in 2018: Life Lessons from the Yogi (by Vanessa McEvoy of The Yoga Block): “Do LESS screen time – Get out more, take in fresh air everyday, listen to the trees, the birds, or even traffic! Look up, see the skies, the stars and the moon. Seek beauty in everything that surrounds you: open the mindful eye and appreciate, appreciate, appreciate!”

Thank you so much to Colleen, Melissa, Kortney, Brooke, and Vanessa for their expertise and taking the time to share their wisdom with us all! I hope this blog series was helpful to you to expand your horizons and make your life a little better in the ten-ish months of 2018 we have left. Remember that it only takes a small change in your routine to make a big impact on your life. Best wishes to you all & be sure to “Like” Homemaking on Howard on Facebook to keep up with all of my future posts!

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{Note: This is the fifth post in the series: Being Your Best Self in 2018. Vanessa McEvoy is the owner of The Yoga Block, which is a beautiful, welcoming yoga studio and boutique in Miramichi. Vanessa completed her 200 Hour Ashtanga Yoga Training at the Ajarya Yoga School in Rishikesh, India and has since opened up The Yoga Block to expand the love of yoga in her hometown. Besides yoga, there are also all sorts of alternative health and therapy classes available at the studio – including regular meditation sessions, and pop-up classes from other area practitioners. You can also visit The Yoga Block’s Facebook page here.}

Tips to be your best YOU!

  • DO LESS
  • Do LESS self judging – Love who you are because you are perfect being you! When we learn to love ourselves we have an easier time finding inner stillness and inviting peace into our lives. Whisper to yourself: “I love you and this is my home within” seriously, do it!!
  • Do LESS negative talk – When your mind is going down that dark alley, bring it back, take a deep breath and give yourself a smile. You deserve to be happy, know that!
  • Do LESS worrying – Trust the beautiful journey you are on and manifest the things you want most in this life. Ask the universe and accept what comes with open arms!
  • Do LESS over-committing – Try not to spread yourself too thin; put your energy into meaningful extracurriculars and social events. You are amazing and people deserve your full awareness when they’re around you and will adore your sincere interaction – trust me this will go a long way! When you need a break, take it and take care of yourself.
  • Do LESS wanting and just do it! Set your attentions and go after your dreams, you have the power within you! Never second guess yourself, your ideas, hopes and dreams. There’s a reason these thoughts resonate – decipher if they’re resonating from the heart or the ego.
  • Do LESS screen time – Get out more, take in fresh air everyday, listen to the trees, the birds, or even traffic! Look up, see the skies, the stars and the moon. Seek beauty in everything that surrounds you: open the mindful eye and appreciate, appreciate, appreciate!

Oh, and don’t forget to floss!

Namaste,

Vanessa

{Thank you so much to Vanessa for taking the time to contribute to our series! Isn’t it nice to hear that you should be doing less in your life for once?! Don’t forget you can check out The Yoga Block online, on Facebook, or check out their class schedule here. As always, you can connect with me via the comments section, or on the Homemaking on Howard Facebook page. Have a great Family Day weekend, all!}
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{Note: This is the fourth post in the series: Being Your Best Self in 2018. Brooke Hamilton is a mom of two adorable kids, the face behind BDH Films, and is also the creator of The New Mrs. Hamilton, which is a fabulous lifestyle blog based in Miramichi. Brooke is the perfect person to give any new moms or moms-to-be some tips on how to keep a little bit of “self” in your life, after you have a baby! You can also check out Brooke’s Facebook page here.}

As a mom of two, I’ve been there. You just had a baby, you’re exhausted, you don’t recognize your post baby body, nothing fits right and you don’t feel like yourself. So glamorous, isn’t it? Don’t get me wrong, it’s definitely all part of bringing a beautiful baby into this world, but we put so much effort into making sure the baby is okay, that we often neglect doing the same for ourselves. Here are just some of my tips for looking and feeling your best as a new mom! 

1. Get Showered & Dressed Everyday: This may sound like the most obvious thing in the entire world, but when you have been up all night with your baby, usually the last thing you want to do is actually get ready in the morning. But taking the time to do so will make you feel so much better. Even if you are just changing out of yesterday’s pajamas and into a fresh pair, freshening up will give you the little bit of extra energy that you need to get through the day! 

2. Treat Yourself To Something New: You often hear new moms talk about how nothing in their closet fits, or that they are so sick of wearing their maternity clothes. For most of us, losing the extra baby weight doesn’t happen over night. But instead of waiting until you fit back into your regular clothes, I would suggest treating yourself to one new outfit right away. No, it’s not the regular size or style that you would normally buy, but having something new to wear can make you feel a little more excited to get dressed in the morning. You don’t have to spend a lot of money, but you just gave birth to a baby after all, so you deserve it! 

3. Invest In Black Leggings: The number one thing I think us moms swear by during the first few months is leggings. Of course we live in them around the house, but they are also great for dressing up a bit when you have to run errands and go to appointments. It’s important to invest in a good pair of black leggings. Ones that fit perfectly, wash well, and will continue to look good after many uses. I recommend getting a pair that are high waisted (to hide anything you may want to hide) and in a shape wear material. Trust me, they will be your best friend. 

4. Two Words: Granny Panties: Okay, you all know what I am talking about here. The ‘wonderful’ underwear and bras we get to wear now that baby is born. But in my opinion there are two types of underwear we can choose from; the granny panties that literally belong in our grandmother’s closets, or the granny panties that are slightly more, dare I say, sexy. Do yourself a favour and look for something with patterns, lace or any sort of design. The plain beige ones may be practical, but they aren’t going to help you feel good!

In the end, getting through the new-mom stage is all about making yourself feel better the best way you can. If it’s by getting yourself a new outfit, some “sexy” granny panties, or going out to meet up with a friend for coffee, you should always do what you need to do to fill your own cup first. Being a mom can be intense but just remember that you are doing great, and that you’re worth it, Mama!

{Thank you so much to Brooke for taking the time out of her busy life to write us up some words of advice on “mommin'”. Be sure to check out her blog and her Facebook page! Would you like me to feature more posts on parenting, or should I stay with the themes I’ve been covering? Let me know on my Homemaking on Howard Facebook page. Thanks for checking in!}

 

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{Note: This is the third post in the series: Being Your Best Self in 2018. Kortney Patriquin, RD is the owner of Kortney Patriquin Nutrition & Wellness which offers tailor made and viable nutrition plans for every-body. This post was originally published on Kortney’s blog as “New Year, Same Me”, which caught my eye with her real talk on starting a new diet in the new year – like so many of us try (and fail) to do. Here is her take on diets and how to make a plan that will serve you through 2018 and beyond. You can also check out her website, and Facebook page.}

New Year, New You; New Year, Same Me

Starting January 1st everybody is all “new year, new me”, people jump on some health halo wagon and start the newest diet in the media, spend a boatload on new gym clothes and go sign up for a 1 year membership. They tell themselves they’re going to go to the gym 5-7 days a week and eat “clean” always!

(What does “clean” even mean?? Is your food dirty?)

Personally, I have no issues with “resolutioners”. I think its great to see new faces in the gym, I’m happy that people are taking their health seriously and working towards moving more and being more active. I encourage you all, if you see someone new in the gym, give them a welcoming smile, if they look confused, maybe help them with some equipment or a movement. Remember, everyone belongs in a gym!

Now, when it comes to “diets” there are the good, the bad and the ugly. If you know me, you know I’m really not a fan of diets, to begin with, so I struggle when people talk about the new “diet” they are going to try. The truth is, “dieting” is hard, especially if it’s a diet that’s a 180 from what you are currently eating. You see, our habits and lifestyle were not developed in one night, we didn’t just magically become who we are today, it took a lot of years and influences, so why do we think that the second the clock strikes 12 that we are going to be completely new people. I mean, new people who can wake up at 4:00am to go to the gym when you’re used to sleeping in till 8:00am or new people who can eat a plant-based diet when we’re used to eating meat as a protein choice, or new people who are used to living a “carboholic lifestyle” and then going keto?

I don’t think people should try new diets, I think people should develop their own diet, one that works best for them, keep them at their healthiest and provides a little flexibility without dire consequences. If you want to go vegetarian, keto, Mediterranean, paleo, etc I applaud you for taking the first step to eating a more healthful lifestyle, if that’s the lifestyle that is optimal for you. I work with clients one on one, gradually over time to help them find their “best diet”. Sometimes, that’s a diet that includes pizza Fridays, Chinese food, lunches out with the girls. It’s the diet that best suits that individual that helps them live their best life, eating their best food and finding their best weight.

This means taking one small step at a time, mastering that step and then moving towards a new one, until we’ve met your goal. For some it’s weight loss, weight gain, muscle gain, athletic performance or just general healthy eating and feeling better, but whatever it is… it takes time!

One of my most important messages to all my clients, whether it be January 1st or April 31st it to be gentle and kind to yourself throughout the process. Habits are not formed nor broken in one night, so set small goals along the way and master them, build confidence in yourself to keep going!

This might mean a goal of getting to the gym 1x/week oppose to 5x/week if this is something new to you and gradually increasing as it becomes a habit. It may mean eating breakfast 2x/week if you’ve never eaten breakfast before, or cooking one supper meal from scratch weekly if you’re used to getting take out.

Gradually, as you become more comfortable with early mornings or the gym or cooking, you can increase the frequency of how often you incorporate these healthy lifestyle patterns. The likelihood that you will be able to continue with these lifestyle patterns for the rest of your life is far greater if it’s incorporated gradually, oppose to the “all or nothing” attitude that many of us have.

If your plan is to go to the gym everyday in a week… and you make it to none, how do you feel? If your plan is cook a homecooked meal every night, and end up cooking one, how do you feel?

If you feel like a failure, what’s the likelihood you’re going to continue to try? My goal for you: To set you up for success, so you have the confidence in yourself to keep going!

I am forever your little cheerleader, here to help pick you up when you fall.

Bottom Line:

  • Aim to make one small change to your lifestyle, master it, feel confidence from it and build on it!

With the new year in full effect, most insurance coverage is renewed, that means you may have some extra cash through your insurance to receive education from me for FREE!

If you’re interested in meeting with a dietitian, I offer FREE mini consults to best help you navigate my services and find out if I’m the right fit for you! We can chat about your goals, concerns and struggles to see if dietitian services are best for you and being to make a plan for you!

Interested in learning more? Contact me!

Nutritiously Yours,

{Thank you so much to Kortney for allowing me to re-publish her terrific post! Make sure to check out her website, or her Facebook page for more information on her services and what she can help you accomplish. What kind of healthy-eating do you follow? Would you like my blog to feature more healthy recipes in the future? Let me know in the comments, or on my Homemaking on Howard Facebook page. Thanks for checking in!}
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{Note: This is the second post in the series: Being Your Best Self in 2018. Melissa Scott is the owner of Blush Beauty Bar Inc. which is Miramichi’s newest esthetics/hair studio. Please visit their Facebook page for more information on their products and services. You can also book an appointment here.}

~Drink Your Water – This should go without saying! The human body is mostly water, and our skin, hair, and other parts need water to look their best. Water is also very important to the production of collagen which is one of the main parts of our skin – and is what makes your skin look plump and healthy. Lots of people spend serious cash to restore their lost collagen as they age – so take care of yours!

~Wear Your Sunscreen – Every day! Just do it! We know the risks of sun exposure, and unfortunately, they don’t stop when the thermometer drops. Lots of moisturizers now offer options with sunscreen built in, so you really have no excuse. If your excuse is “well I want to get a tan” – I have a solution for you – Self tanner! Our new Loving Tan line is amazing and looks very natural.

~Take Care of Your Skin – Your skin is the first thing people see, and sometimes it acts up. If you have problem skin, its important to take care of it so you can look your best. Take off your makeup at the end of the day, eat nutritious foods, drink your water, and take care of your health. Your skin will thank you. If it doesn’t? Well, that’s what estheticians are here for. We have a full menu of treatments and products to help your skin bounce back from whatever you have thrown at it. We also offer Environ Skin Care treatments and products so you can start a whole new cycle of fantastic skin in 2018. Environ’s DF machine infuses vitamins into your skin’s dermis level and changes cellular behaviour and communication – which completely transforms your skin as a result. Equivalent to 40 at-home treatments in one hour, this amazing machine can fix years of skin damage in as little as 6 treatments – its like taking your skin to the gym!

~Take Care of Yourself – If you find yourself constantly stressed, that can also affect your skin/hair/nails/body. Make it a resolution in 2018 to treat yourself from time to time – that may mean taking care of your skin, meeting up with girlfriends for a glass of wine, or getting a pedicure once a month. Whatever it may be, find your happy place and try to visit there more often. If you aren’t your best self, you can’t be your best self for others.

{Thank you so much to Melissa for contributing her beauty expertise to this series! Make sure to check out Blush Beauty Bar Inc on Facebook, or book through the Vagaro system here. As always, I would love to hear from you – comment below or check out the Homemaking on Howard Facebook page}
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{Note: This is the first post in the series: Being Your Best Self in 2018. Dr. Colleen Lehnert, ND is a Naturopathic Doctor who works at the Miramichi Naturopathic Health Clinic. Please see her Facebook page for more information on her practice, or visit the Naturopathic Clinic’s Facebook page for more information on Naturopathic Medicine and what it can do for you! This column is not meant to replace individualized medical advice and it is strongly advised that you meet with Dr. Lehnert or one of her colleagues for a personalized treatment plan.}

As a licensed Naturopathic Doctor, I am hoping to provide a few small pieces of advice to push you in the right direction of working on yourself and your health throughout this coming year. Naturopathic Medicine works by understanding you as a whole person, and getting down to the root cause that might be contributing to your concerns. See my Facebook Page for more information what it is that we do! Although Naturopathic Doctors use individualized treatment plans based on your history, there are a few simple options that will often be beneficial regardless of your concerns.

First off, sleep should be your first priority! This is the year to start getting into a bedtime routine and sticking to it. It is amazing how sleep can affect every area of our bodies, from muscle soreness to energy levels!
Some quick tips for helping you fall asleep at night:
• Do not sleep with your phone! If it is your only source of an alarm, lock your phone and turn the light all the way down – preferably put it into sleep mode and leave it on your bedside table. Try not to scroll through Instagram or Snapchat while laying in bed.
• If you are still really struggling with figuring out your bedtime, book an appointment with me and we can discuss Sleep Restriction Therapy to learn what your body really needs.
• Meditation: Body scan meditations are a quick and often effective way of allowing you to fully relax and fall asleep. There are a few applications you can try with your smartphones. Download them and test them out!
– Calm (My personal favourite)
– Headspace
– Insight timer
For an introduction to meditation, you can visit The Yoga Block every second
Monday of the month where my father, Dr. Tom Lehnert, offers meditation classes in the evenings!

“Supplements” is often a scary word for many people! When looking at a supplement store, it seems like there is everything under the sun and you have no idea what you should be taking. Here I’ve listed a few supplements that are often beneficial for energy and overall health. If you have other concerns, booking an appointment with myself, Dr. Barry, or Dr. Charest is often your best option!
–Vitamin D: We live in a climate where sunshine is very limited (and we suffer from      the worst winters around). This is an excellent supplement to help with energy, mood and skin. As an ND, we recommend taking about 5,000-6,000 IU/day from October to April, and using a maintenance dose of 1,000-2,000 IU/day throughout the summer months.
– Omega-3s (Fish Oil): Fish oils are an excellent anti-inflammatory for many conditions. They also can be helpful with energy, mood, digestion and skin problems. We recommend 1,000-2,000 mg of fish oils (1-2g) per day.
– Vitamin C: If you’re someone who often catches every cold and flu that goes around, getting your dose of vitamin C is key! Most supplements start with 250-500 mg of Vitamin C. If you can take 500 mg with no stomach upset (it can sometimes cause diarrhea), then try taking 1,000 mg as your every day dose. Not only does Vitamin C improve our immune function, it also helps our body heal from the inside, improves skin, constipation, sinus issues and many other conditions.
There are definitely more minerals and vitamins that can help you get back on the right track, but the three listed above are excellent ones to start with and can work on all systems of the body!

Hydrotherapy is another excellent option for improving energy, circulation and immune function. If you have been a patient of mine, you will know that I recommend contrast showers to almost every person that walks through the door! Contrast showers are a quick, easy way to boost your energy for the day.
How to do it: You are doing an alternation between Hot water and Cold water. We recommend doing a 3:1 ratio of hot to cold. For example, say you have a 12 minute shower – do 3 minutes of Hot water, followed by 1 minute of Cold water. Alternate through this 3 times – always ending on cold.
How it works: When we have hot water on our skin, it will dilate our blood vessels allowing blood to flow smoothly through our vessels. When we switch to cold, it constricts the vessels and causes a slower flow. When we alternate, it creates almost a pump-type action allowing our blood to pump smoothly through all of our vessels. This helps increase circulation in all areas of the body!
What is it good for: Muscle recovery, immune function, circulation, energy, sleep, constipation or diarrhea and relaxation.
(Tip: you can start with a very small contrast if a cold shower doesn’t sound appealing to you, and eventually work your way up to a larger contrast).

These are a few simple things to start incorporating into your daily routine! If you have more questions, or maybe some concerns that were not addressed, please do not hesitate to book an appointment with me and we can work on getting you to be your best self!

{Thank you so much to Dr. Colleen Lehnert, ND for being our first contributor to this series! Be sure to check out her Facebook page for more information on Naturopathic Medicine and how it can benefit you. Do you know of anyone who may be a good fit to this self-improvement blog series? Be sure to comment below, or check out the Homemaking on Howard Facebook page}
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