Sprouting Wellness (2026)

28/05/2022

Quick reminder: Sign up for our FREE wellness reset today! 🎉

It's a week of honest conversations about wellness in motherhood, group coaching, and learning how to apply the pillars of healthy living as a busy mom.

The link to register is in my profile bio or you can go to sproutingwellness.com to get signed up! I can't wait to see you there 😊

28/05/2022

Moms - your kids aren’t the only ones who deserve your best self. You do, too! Sign up for our FREE wellness reset today! 🎉

23/05/2022

📍I'm so excited to announce our upcoming 5 Day Wellness Reset for Moms!

📍Each day of the challenge, I'll be sharing practical content and coaching with you on all the pillars of lifelong health to help you reset your wellness as a mom to show up healthier, happier and more balanced in your life.

📍I hope to see you when we get started on Monday, May 30th for our very first 5 Day Wellness Reset for Moms!

📍Link to register is in my profile bio or you can go to sproutingwellness.com to get signed up!

20/05/2022

💤 We all know that good quality sleep nourishes the minds and bodies of kids and adults...but, I hear from parents and kids often how HARD it is to achieve. I also know from personal experience...

💤 But, the reality is that getting a good night’s sleep is incredibly important for your health and it's worth working hard to achieve.

💤 Sleep is a time our bodies heal, rest and recover - which we need alongside these lovely plant based foods, movement and more. Life is balance, y'all! Work hard and rest well. :)

💤 Here are some tips to help you get some good nights of sleep.

💤 Do you normally have good night's sleep? Do you have any other tips? Let me know in the comments!

12/05/2022

You’ve probably seen the recent media coverage about (or may be personally dealing with) the worsening crisis in mental health among kids, especially teens.

I see this playing out in my clinic on a weekly basis, and I see how helpless kids and parents feel when faced with delays in getting in to see mental health professionals.

This crisis was already brewing well before COVID but has certainly been kicked into high gear by the pandemic.

While there’s certainly no substitute for professional mental health care, often we gloss over the many therapeutic lifestyle tools that can help kids start feeling better quickly.

While referring kids for therapy or considering meds when necessary, it is critical to talk about the interventions of sleep, nutrition, exercise and more as part of a holistic mental health treatment plan.

Get into with me tonight at 8p ET when I talk about how YOU can help your kid struggling with mental or behavioral health issues. While waiting for the needed therapy or psychiatry appointment, there are evidence-based tools you can use.

Join me tonight at 8PM ET here on Instagram (). Share with with a friend or family member who may need to be there. ♥️

Dr. Qadira

06/05/2022

💡 Did you know that more than two-thirds of the population including kids are either overweight or obese, and less than one-third of the population consumes adequate servings of fruits and vegetables?

Coincidence? We think not! Although, focusing on a nourishing diet is about way more than a number on a scale.

🥦 Nourishing foods support us in living the lives we truly want to live - with energy, mental clarity, and boosted mood.

The foundational pillar of lifestyle medicine is nutrition for good reason!

This pillar emphasizes that optimal nutrition can reduce health complications such as high cholesterol, high blood pressure, or obesity - starting in childhood!

You can improve your and your kids/family's eating habits by switching to a plant-based diet.

In this post, I give you three of my tried and true top tips to help you out with this transition.

⭐️ To more easily implement lifestyle medicine’s nutrition recommendations, check out my website’s resource page because it's full of amazing freebies for you. You can find the link in my bio.

PS: my newsletter goes out later today - you don’t want to miss this month’s conversation about lifestyle medicine and family wellness. Sign up in my bio 😊

03/05/2022

Lifestyle Medicine week is coming up at the end of May!

During this month, I'm going to share with you the 6 pillars of lifestyle medicine. But to start, I thought it might be helpful to define lifestyle medicine so we’re all on the same page about it.

Are you excited about the new content?

I'm so excited to share it with you - and to talk about how and why to get kids on board with lifestyle medicine, too!

13/04/2022

💦 Do you know why you should drink plenty of water each day - and encourage your kids to do the same?⁠
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💦 Getting enough water every day is important for your health. Every body system - from our musculoskeletal system to our immune system - works better when we're well hydrated. Drinking adequate water can help prevent constipation, improve overall circulation, and better regulate our body temperature.⁠
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💦 Teaching kids to choose water as their primary drink is one of the best healthy habits. Sugar-sweetened beverages are one of the top sources of sugar intake and excess calories for kids and adults. Sidestepping that common sugar-trap can be as easy as grabbing a cup of water, and teaching our kids to do the same!⁠
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💦 In this post, you'll find out why you should drink plenty of water every day.⁠
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Source: Harvard Health (How Much Water Should You Drink)⁠⁠⁠⁠

12/04/2022

Swapping out cow's milk is one of the first changes I recommend to parents looking to reduce animal foods for their families.

Dairy consumption doesn't have the glowing health benefits often spouted from the health and medical establishments - partly fueled by the political influence of the Big Dairy lobby!

Increased cow's milk/dairy consumption has been associated with higher saturation fat intakes contributing to heart disease & diabetes, constipation, acne and GI distress from lactose intolerance.

Recent studies show cow's milk does not build strong bones - but in fact higher rates of milk drinking have been associated with higher fracture rates later in life!

There are many great options for plant milks these days. Be sure to look for ones that are fortified with calcium/vitamin D and be mindful of added sugars, particularly with flavored options. It's often a healthier bet to choose a plain, unsweetened version, when possible!

For our youngest kiddos, the plant milks with the most comparable fat/protein profiles to cow's milk (which unfortunately remains the "standard" as far as schools, etc) are fortified soy milk and pea milks.

What plant milk is your family's favorite?

08/04/2022

It's easy to get caught up in how your kids eat at each meal.⁠
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To worry about them getting all the nutrition they need and if they are eating “enough.”⁠
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But, when it comes to feeding kids, it is so important to remember the big picture.⁠
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The goal is not just to raise super healthy eaters. It is to raise competent eaters who have a good relationship with food and willingly eat foods that they enjoy, including the "healthy" stuff.⁠
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It's about supporting them in building comfort with foods so they are internally motivated to eat them in their own time. ⏰⁠
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It's about trusting them and encouraging them to trust themselves and their body to guide their eating 🧘🏽‍♀️⁠
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It's about eating a variety of foods throughout the week to meet their needs🍓⁠
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It's about neutralizing and enjoying food, so they have a healthy relationship with food and know how to eat in the real world 🥦 ⁠
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It's about role modeling, exposing them to a variety of foods, and creating a positive and pressure-free environment.⁠
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Here are some tips for our small picky eaters. Do you have any more tips? Share with us in the comments ❤️⁠
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28/03/2022

🌱 Part of a well-planned plant-based diet is knowing what nutrients to be aware of and how to incorporate them into your diet.⁠
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🌱 Overall, focus on eating a varied diet that includes beans/legumes, whole grains, fruits, vegetables, nuts and seeds. A diverse plant-based diet will ensure you cover all your nutrient bases along with strategic supplementation. 😉⁠
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🌱 Here are 6 nutrients that you need to include all the time in your diet. Save this post so you can access it every time you need it!⁠
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🌱 Don't see a nutrient you have questions about? Don't worry there will be a Part Two coming up soon! ⁠
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Let me know what your questions are below! 👇🏾⁠
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27/03/2022

Happy Sunday beautiful people! I ran into this gorgeous mural in DC yesterday and must’ve manifested the beautiful batch of carrots my daughter and I scored at this morning. Check out my stories to check them out! 🥕🥕🥕

What’ve you been up to this weekend? Let me know in the comments! 😊👇🏾

Sprouting Wellness

28/05/2022

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