Vibrant Living

11/19/2025

Imagine you start your day being chased by a lion ... probably (hopefully) not likely right? 🏃🦁

Except now imagine being jolted awake by your alarm ⏰

… and maybe getting up to make breakfast, lunches, and snacks while checking homework

….or maybe you’re worrying about something going on with your friend, at work, your family

….or maybe you’re checking your email and the news before you even get up

….or [insert your lion here]

And this is only the first lion of the day, you might not even be out of bed yet! 🤦

Your body doesn't know the difference in your stress responses, and let's face it, life can be stressful!! Our bodies react to it the same way as being chased by an actual lion, often keeping us in a state of high alert.

*** For adults with ADHD, this kind of stress overload can feel constant ***

So how do you measure that stress and, most importantly, manage that stress? 🤔

One of the ways we measure that stress in our office is INSiGHT EMG Scans. A 3-step scoring system to understand what's going on with your neuromotor system and overall brain/stress response.

This one scan gives you 3 scores:

(1) Total Energy Index 🪫

tends to be high in someone who's wound up and stuck in a stress response (sympathetic mode) and so a high score here is most often seen when struggling with things like anxiety and sleep issues

(2) Pattern 🤯

a significant score for overall neurological tone, a low score here indicates someone who's likely struggling with emotional dysregulation, focus and concentration challenges, postural exhaustion and a weak core, and so on

(3) Symmetry 💪

measures the balance between the right and left side of the neuro-spinal system and balance in overall brain function and coordination

These 3 scores together helps us create an exact plan of action so you can take a break from always feeling like you're being chased by a lion.

Your health matters 🤍

👉👉👉 drkristinenewman.ca/pfc

11/19/2025

A new CDC report just confirmed something many of us suspected, over 55% of the average American’s calories now come from ultra-processed foods.

Ultra-processed foods are the packaged, shelf-stable, highly refined products that often contain artificial flavours, preservatives, seed oils, emulsifiers, and added sugars.

Here’s why this matters:
🔸 These foods disrupt your gut microbiome
🔸 They drive chronic inflammation
🔸 They spike blood sugar and promote insulin resistance
🔸 They make it harder to feel full and more likely to overeat

Simple swaps to lower your ultra-processed load:

✅ Cook a big batch of real food staples each week
✅ Choose unsweetened, plain versions (yogurt, nut butters, milks)
✅ Replace packaged snacks with whole food ones (nuts, hard-boiled eggs, fruit + nut butter)
✅ Shop the perimeter of the store more than the centre aisles

11/15/2025

🍂 Cozy fall comfort food alert! 🍂

This Turkey & Sweet Potato Skillet is the perfect healthy meal for busy days. It’s high in protein, naturally gluten free, and made in just one pan. Simple, nourishing, and full of warm autumn flavours.

Who’s adding this to their fall meal rotation? 🍠🦃✨

https://absolutenutrition.ca/turkey-sweet-potato-skillet-gf-high-protein/

11/14/2025

If your list of “safe foods” keeps getting shorter, there’s likely more going on beneath the surface. Many people are surprised to learn that frequent or growing food reactions are often linked to two key issues: a leaky gut and an overworked immune system.

When your gut lining becomes compromised it starts letting in particles that don’t belong in your bloodstream. Your immune system, trying to protect you, begins reacting to these particles… including parts of your food.

Over time, this immune overload can lead to sensitivities to foods you once tolerated just fine. Bloating, fatigue, brain fog, skin rashes, and joint pain might all trace back to this gut-immune connection.

With the right support, your gut can heal, your immune system can calm down, and food can feel safe again. We explain the science behind this process and share practical steps you can take to start feeling better in our latest blog!

https://vibrant-living.ca/whats-at-the-root-of-your-food-sensitivities/

11/12/2025

For many years I refused to acknowledge how beautiful Fall is because I dreaded winter.

Last year, after many years of trying to like winter, it finally happened.

After all that effort finally I found myself enjoying even the coldest days.

(Partial credit to a pair of leg warmers. Seriously)

Unexpected bonus - I’m seeing Fall through fresh eyes. 👀🍁🍂

Which got me thinking about new perspectives.

Sometimes in practice I need to believe enough for both of us that things will get better.

It is hard, really hard, when you feel like you’ve tried everything.

And you still don’t feel great.

I KNOW change will come because I see it every day.

So it’s easy for me to believe you will:

🚶move with greater ease

😴sleep more deeply

💃have more energy

… whatever you desire I promise I’ve seen it happen (probably more than once)

Trust me if I can like winter enough to really appreciate Fall ANYTHING is possible.

👉👉👉 drkristinenewman.ca

11/11/2025

11/11/2025

This Easy Fall Sheet Pan Dinner is so good that you’ll want to make it all year long!

Ingredients
For the Marinade
1/4 cup olive oil
1 teaspoon salt, plus more to taste
1/4 teaspoon black pepper
1/4 teaspoon sweet paprika
2 teaspoons fresh thyme
2 tablespoons dijon mustard
1 tablespoon honey
1 tablespoon apple cider vinegar

For the Chicken Sausage & Veggies
1 pound chicken apple sausage (5 links), sliced into rounds
1 pound sweet potatoes, peeled and diced
1 small to medium red onion, diced into large chunks
16 oz brussel sprouts, halved
5 cloves garlic, minced
chopped parsley and green onion, for serving

Instructions
Preheat oven to 425 degrees.
Make the marinade: Whisk together all of the marinade ingredients until well combined.
Add the sausage, sweet potatoes, red onion, Brussels sprouts, and garlic to a large mixing bowl. Pour the marinade over the sausage and veggies and then toss until well combined.
Transfer the sausage and veggies onto a large sheet pan lined with parchment paper and arrange in a single layer, making sure the Brussels sprouts are cut side down.
Bake the chicken sausage and veggies for 25-30 minutes or until the potatoes are tender, tossing halfway through.
Remove the sheet pan from the oven and sprinkle a bit of parsley and green onion over top.
Serve immediately and enjoy!

Recipe adapted from: https://allthehealthythings.com/fall-sheet-pan-dinner

11/07/2025

When symptoms flare, bloating, fatigue, skin issues, or autoimmunity, many people assume they need to go ultra-restrictive with their diet. And yes, short-term elimination can help uncover food triggers, but long-term healing is more about what you add in than what you cut out. You don’t have to live on five “safe” foods to feel better.

Here’s what to prioritize for long-term gut and immune support:

– Colourful veggies for fibre and antioxidants
– Clean proteins to support tissue repair
– Healthy fats for blood sugar and hormone balance
– Fermented or bitter foods to support digestion

Healing doesn’t mean restriction forever, it means nourishment, diversity, and rebuilding resilience. If you find yourself on a restrictive diet having to eliminate more and more foods to feel well, give us a call we can help

11/05/2025

Last Tuesday, a parent asked me a question I get nearly every day:

“My daughter seems less anxious—is that also from her adjustments?”

Short answer. Yes.

Long (super cool) answer …

Your Nervous System controls and regulates EVERY single thing in your body (& life).

The Autonomic portion takes care of all the things that are automatic.

Things like:

💅growing fingernails

🥙digesting your lunch

💓oh and little things like your heart beating, breathing etc…

Now let’s talk about my favourite nerve: Vagus (swoon)

🧠comes from your brain

🧠meanders through your body

🧠delivers information to and from your tissues, organs and brain

And the best part? Your vagus nerve activates the part of your nervous system responsible for:

• 🧘 Reducing stress

• 🤗 Enhancing adaptability

In other words, the vagus nerve is magic for wellness ✨.

(vagus nerve = magical ✨)

So increasing vagus nerve tone (activity) is one of the BEST ways to improve your overall wellness.

Wondering how chiropractic care stimulates your vagus nerve?

Easy.

Your vagus nerve anatomically lies in direct contact with one of your vertebrae and a specific, gentle adjustment to this area increases vagal tone which:

✨ Reduced inflammation

✨ Lower stress levels

✨ Better brain-body communication

✨ Less anxiety and greater emotional balance

Many people notice they feel more relaxed, less reactive, and often say things like, “I feel less anxious and more at ease—could this be from my adjustments?”

And the answer is yes! If you’re curious, we can even measure your current vagal tone right here in the office through functional testing.

👉👉👉drkristinenewman.ca/nsregulation

11/05/2025

You don’t always need a full workout to reset your body. Sometimes, just a few minutes of intentional movement, a “movement snack”, is enough to lift your energy, clear brain fog, and bring your nervous system back online.

When you sit for long periods, your body shifts into a low-energy, high-stress state. Circulation slows. Breathing becomes shallow. Focus fades.

Try these quick movement snacks through your day ...

While Working or Studying
Desk stretch break (2 min): Shoulder rolls, neck circles, wrist circles, spine twists.
Sit-to-stands (10 reps): Stand up and sit back down slowly without using your hands.
Calf raises (20 reps): Great while reading or waiting on a download.
Wall push-ups (10–15 reps): Or regular ones if you have space.
March in place (1–2 min): Lift knees high to get the heart rate up.

🏡 Around the House
Walking phone calls: Take every call on the move.
Stair bursts: Go up and down the stairs for 1–2 minutes.
Laundry squats: Squat to pick things up instead of bending.
Dishes dance party: Add music and sway, twist, or step side to side while cleaning.

🚶‍♀️ Between Tasks or Meetings
Micro walk: 5-minute walk around the block or even just the room.
Standing balance challenge: Stand on one leg while brushing teeth or waiting for coffee.
Torso rotations & side bends: Reset posture and release stiffness.
Doorway chest opener: Stretch chest and shoulders by leaning gently into a doorframe.

10/31/2025

Happy Halloween!! 🎃🎃🎃
Here are some pro tips, to help you make the most out of your Halloween experience..

🍽️ Eat a real meal first. A protein-rich dinner can help curb sugar cravings and prevent that post-candy energy dip.
🍫 Choose treats that don’t hit as hard. Dark chocolate, nut-based bars, or smaller portions can satisfy without the blood sugar rollercoaster.
😴 Watch the late-night sugar. Too much candy (and screen time) before bed can mess with your sleep, especially for kids!

Halloween is a night that is meant to be fun! The challenge is not in one night of overindulging but the persistent sugar intake that follows...and most of the time continues right into Christmas!! If your kids are anything like mine, they get PLENTY of candy. Decide what you might do with the excess. The past number of years we have been donating to this food drive

https://www.facebook.com/p/Morgan-Claires-Halloween-Candy-and-Fall-Food-Drive-100067906577760/

🎃🎃🎃

10/31/2025

It’s officially snack season! 🍁 Presenting Roasted Pumpkin Seeds (with shells) and they’re a total game-changer. Think crunchy, savoury goodness with that pumpkin-seed nutty flavour… and yes, you get the shells for that extra texture bite!

Why I love them:
• Ready-to-go for those mid-day cravings or movie nights 🎬
• Whole snacks with good fibre & minerals (hello, pumpkin seeds!)
• Hands-on shell peeling = fun and mindful snacking

Pro tip: Pair with a hot herbal tea for that cozy fall vibe. 🍵

Who’s snacking with me this weekend? 🙋‍♀️

https://absolutenutrition.ca/classic-roasted-pumpkin-seeds-with-shells/ (and in the Instagram Linktree)