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Tuesday 8am - 4pm Wednesday 9am - 3pm Thursday 8am - 1:30pm Friday 10am - 12pm

Vibrant Living

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Canada
Waterloo, ON
Vibrant Living

Changing Lives One Lifestyle at a Time Vibrant Living Naturopathic and Wellness Center gives you the tools and resources to create a vibrant quality of life!

07/31/2025

How you start your day has a ripple effect on your energy, mood, focus, and hormone balance, for the entire day. If your mornings feel like a struggle, or you’re experiencing symptoms like:

😴 Mid-morning fatigue
🧁 Sugar or caffeine cravings
😵‍💫 Brain fog
😠 Irritability or anxiety
📉 Energy crashes by afternoon

…you might be dealing with a cortisol imbalance, often tied to stress, poor sleep, or unstable blood sugar.

Here’s how to support hormone balance naturally with just a few morning shifts:

☀️ Natural sunlight within 30 minutes of waking. This anchors your circadian rhythm and supports healthy cortisol production so you feel alert and focused—without the crash.
🍳 Protein-rich breakfast (20–30g of protein). Helps stabilize blood sugar, keeps cravings in check, and supports steady hormone signalling throughout the day.
☕ Delay caffeine by 60–90 minutes. This allows your natural cortisol to rise first, reducing the reliance on stimulants and minimizing energy dips later on.

These small changes can significantly improve how you feel, not just in the morning, but all day long. Want personalized support to rebalance your hormones and restore your energy? We help clients uncover the root causes and build daily rhythms that actually work.

07/30/2025

Is stress impacting your health?

Here are a few of the things I hear over and over again that will always make me suspect a stress-overload state:

😴 Waking up tired or having trouble getting up in the morning

🤒 Depleted immune system - catching every cold/flu going around and/or taking a long time to get over them

☕ Relying on caffeine, sugar and food to get through the day (and alcohol and/or TV to unwind at night)

🥱 Feeling tired and dragging yourself through your day

🍿 Craving salty foods

⏰ Trouble falling asleep, staying asleep (often waking between 1-4 am), or both

😰 Difficulty coping with any added pressures, schedule changes, or additional stressors (think irritability, anxiety, exhaustion)

😖 Feeling achy and sore or tight all the time, trouble relaxing

Sure, we all feel a few of these things from time to time but if you’ve been feeling more than a few on repeat it’s time to get your Nervous System assessed. From there we can customize a plan to help you unwind and release stress from your system gently and effectively.

👉👉👉 drkristinenewman.ca/stress

07/29/2025

You don’t need a total lifestyle overhaul to feel better. You need consistent, doable habits that support your body every day. These take just a few minutes but can shift your energy, mood, and overall wellness over time.

Here are 10 micro-habits worth building into your day:

☀️ Get 5 minutes of morning sunlight. Set up your circadian rhythm for success and boost natural energy.
💧 Drink a glass of water first thing. Rehydrate and kickstart digestion.
🌬️ Take 10 deep, intentional breaths. Calm your nervous system and reduce cortisol.
🚶‍♀️ Go for a short walk after meals. Support blood sugar balance and digestion.
📵 Put your phone down during meals. Activate your parasympathetic “rest and digest” state.
🧘‍♀️ Stretch or do gentle mobility for 2–3 minutes. Keep your body fluid and joints happy.
🛌 Get in bed at the same time each night. Help your body create a sleep rhythm it can trust.
📓 Write down 3 things you’re grateful for. Train your brain toward calm and contentment.
🕯️ Dim lights an hour before bed. Support natural melatonin production.
🚿 End your shower with 30 seconds of cool water. Stimulate circulation and vagus nerve tone.

Start with one and build from there. Small changes create powerful momentum.

07/28/2025

Tossing and turning during summer nights? Elevated temperatures can seriously disrupt your sleep, and there’s science behind it.

Your body needs to cool down in the evening to trigger melatonin production, the hormone that helps you fall and stay asleep. But when it’s hot at night, your core temperature stays elevated, delaying melatonin release and making it harder to enter deep, restorative sleep. And if your nervous system is already on edge from stress, blood sugar swings, or inflammation, heat only amplifies sleep struggles.

🧊 Here’s what can help:

- Keep your room below 70°F (21°C) if possible
- Take a cool shower before bed to drop core body temp
- Use a cooling pillow or light, breathable bedding
- Sip chamomile or magnesium teas to calm the nervous system
- Avoid alcohol or heavy meals close to bedtime as they spike body temp and blood sugar

Support your sleep - it's when your body repairs and regulates everything from hormones to immunity.

07/24/2025

If you find yourself dragging through the day, even after a full night’s sleep, your body might be asking for more protein. Protein helps stabilize blood sugar, supports neurotransmitter production (think focus and motivation), and fuels your body’s repair systems, especially when stress or inflammation are running the show.

Here are a few high-protein snack ideas to help keep your energy up (and your hormones happy):

🥚 Hard-boiled eggs + a sprinkle of sea salt
🥜 Roasted chickpeas or sprouted pumpkin seeds
🐟 Wild salmon jerky or sardines with lemon
🥤 Protein smoothie with collagen, nut butter, and berries
🥬 Turkey or chicken lettuce wraps with avocado

Pro tip: Aim for 10–20g of protein in your snack if fatigue or blood sugar crashes are your norm.

07/23/2025

These are a few of the most common bodily symptoms of emotional pain.👆

It’s probably no surprise for you to hear that emotional stress can cause physical symptoms. We all know the feeling of knots in our stomach before a tough conversation or a dry mouth before a big presentation. 😰

Long-forgotten feelings can show up as various physical symptoms which can be:

hard to figure out and

make us feel like nothing works to make us feel better

But what does it mean that emotional pain is “stored in the body”?

The mind holds a detailed representation of the body, and these subconsciously stored emotions can manifest in the body in many ways. 🧠

By working to relieve the Nervous System and replace these damaged neural pathways with new functional ones, we can restore health and function at the body level.

So what kind of emotional stress can create these physical symptoms?

👉 Work-related stress

👉 Relationships

👉Feeling Stuck

👉 Financial stress

👉 Health issues

👉Traumatic events

👉Academic stress

👉Life changes

👉Overthinking/Worrying

If you’re experiencing any of these common emotional stressors and feeling any common bodily symptoms it is time to get your Nervous System into balance.

👉👉👉 drkristinenewman.ca

07/22/2025

Feeling tired, gaining weight around your midsection, or craving sugar more than usual? These can be early signs of insulin resistance, a metabolic imbalance that often goes undetected until it becomes something bigger. The good news? You don’t need extreme diets or complicated routines to start turning things around.

Here are 5 things we do with every client to help improve insulin sensitivity and support better energy, mood, and long-term health:

🧃 Balance blood sugar at every meal: Focus on meals that include protein, healthy fat, and fibre, especially at breakfast, to avoid the glucose spikes that drive insulin up.
🪫 Identify hidden blood sugar crashes: If you feel exhausted, shaky, or irritable between meals, that’s a clue. Tracking symptoms (not just glucose) helps personalize support.
😴 Prioritize deep, restorative sleep: Even one night of poor sleep can make you more insulin resistant the next day.
🔥 Reduce systemic inflammation: That means calming the gut, addressing food sensitivities, and supporting adrenal balance...not just cutting sugar.
🚶‍♀️ Add post-meal movement: Simple walks after meals can significantly reduce blood sugar spikes, this one habit often surprises people with how powerful it is.

Insulin resistance is reversible with the right strategies, and it starts with tuning in, not restricting. Curious where your insulin health stands? Reach out to book a consultation or ask about lab testing options that go beyond standard glucose checks.

07/21/2025

Packed with fibre, essential fats, and hormone-friendly nutrients, this Super Seed Muesli is a nourishing way to start your day, and support balanced hormones naturally.

Ingredients
2 cups rolled oats
1/2 cup cashews
1/4 cup pecans
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
1/4 cup flaxseed
1 tsp. sea salt
1 cup shredded coconut
3 tsp. melted coconut oil
1 Tbsp. vanilla extract
1/2 cup maple syrup

Instructions
Preheat oven to 350 F.
Mix all ingredients and spread in an even layer on a parchment paper-lined cookie sheet. Bake for 10 minutes, then stir.
Bake for 10 more minutes and watch until golden brown.
Cool on the cookie sheet then store in an airtight container for up to 10 days.

Recipe adapted from: https://avivaromm.com/super-seed-muesli/

07/17/2025

Hormonal imbalances don’t always show up as major health crises. Often, they're hiding in small, everyday struggles that are easy to overlook...until they aren't.

Here are a few signs your hormones may need more support:

😴 Trouble falling or staying asleep, even when you're tired
🌬️ Bloating or digestive issues that come and go
😟 Anxiety or irritability without a clear trigger
💢 PMS that’s more than just a bad mood...it disrupts your life
⚡ Fatigue that lingers, even with good food and decent sleep

These symptoms may seem unrelated, but they’re often your body’s way of signalling hormone stress or dysregulation. If these feel familiar, it might be time to look beyond surface fixes and explore what’s going on under the hood.

07/16/2025

Being injured, in pain or in any sort of discomfort is no fun.

It sucks.

And it is a part of life.

When you’re injured or experiencing discomfort there are things that will help and things that will definitely not.

If you’re interested to know what a Chiropractor would never do when this happens, I’ve created a short list of 5 things for you ...

👉👉👉 www.drkristinenewman.ca/5-things

07/15/2025

If your only health metric is the number on the scale...you’re missing the bigger picture. Changes show up in how you feel before they ever show up in your weight.
Instead of obsessing over the scale, start tracking the markers that really matter:

🔋 Energy levels - Are you waking up refreshed or hitting snooze three times?
💩 Digestion - Are you bloated after meals? Going daily? Feeling gassy or heavy?
😴 Sleep quality - Are you falling asleep easily and staying asleep through the night?
😌 Mood + mental clarity - Are you calm, focused, and emotionally steady—or riding a rollercoaster?

These signs tell you if your hormones, blood sugar, nervous system, and gut are actually balancing with the changes you're making. They reflect the function behind the symptoms, long before the scale changes.

07/13/2025

This summer orzo salad is fresh, zesty, and ready for every picnic, BBQ, or meal prep lineup. 🍋🌽 Juicy tomatoes, crunchy cucumber, sweet corn, feta, and toasted almonds tossed in a bright lemon dressing = your new go-to side dish.

https://absolutenutrition.ca/summer-orzo-salad/

Address

75 Regina Street N
Waterloo, ON
N2J3A7

Opening Hours

Tuesday	8am - 4pm
Wednesday	9am - 3pm
Thursday	8am - 1:30pm
Friday	10am - 12pm

Website

http://www.vibrant-living.ca/

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Vibrant Living Naturopathic and Wellness Centre is passionate about helping people overcome hormonal imbalances and achieve lasting weight loss. We also have massage therapy, osteopathy, and physiotherapy to complete your wellness needs.