
12/20/2024
Happy Holidays!🎄
On behalf of our team here at Wholesome Place, I would like to wish you and your family a happy and healthy holiday season.
I want to thank you for entrusting me with your care. It is a privilege to be a part of your health journey and to have you as a patient. I look forward to continuing to serve you in the future.
Sending you warm holiday greetings and best wishes for a Happy New Year!
Sincerely,
Dr. Matthew Castanho, ND
Dr. Ryan Attar, ND
Sarah Szymanski
Brianna Pelletier
*Other Updates*
Our Administrative Manager, Sarah, is now back from maternity leave. We are excited to have her back!
In addition, I am thrilled to announce that going forward Brianna will be handling the administrative tasks on Mondays and Tuesdays, whereas Sarah will be working Wednesday through Friday. We are happy to expand our team and glad to have Brianna officially on board!
Don't forget Dr. Ryan Attar is taking virtual patients on Mondays!
Dr. Attar strives to discover the root causes of health conditions, ordering and analyzing the appropriate tests to then tailor a custom protocol based on the identified shortcomings. Through diet, supplements, and lifestyle modifications, Dr. Attar has had tremendous success in helping get patients find optimal wellness. He also corresponds with Dr. Castanho after each visit to ensure protocols are perfectly tailored to the individual.
Wholesome Place is growing, and we're looking for skilled practitioners to join our team!
If you or someone you know is passionate about Naturopathic holistic health and patient-centered care, we’d love to hear from them.
We are building our team to encompass biochemical, mental / emotional, and physical wellbeing. We already have practitioners in the pipeline that we will be announcing in the future, but are always looking to further collaborate!
Looking to hit weight loss/healthy eating goals in 2025? Check out our partnership with Nutre Meal Plans!
This meal prep service is made fresh weekly and never frozen. It's delivered on Mondays and made with the best ingredients - no low-quality inflammatory seed oils.
Dr. Castanho has been recommending this service to his busiest of patients and so many have already seen massive improvements in weight management and overall fitness. He gets the meals himself!
Click the LINK (https://www.gonutre.com/?coupon=ironlegacy&transaction_id=1020aec904773d20ad083607d7cbd0) & use the code WHOLESOME at checkout to receive a 50% discount on your first order.
Don't miss out on this exclusive offer to fuel your body with wholesome goodness and get a head start on your 2025 goals!
Supplement Highlight ✨
Immuno Support
As the weather gets colder and we find ourselves hibernating inside - especially around the holidays with friends & family - illness tends to spread more rapidly. 🤧
This is why Immuno Support a must-have during the season!
It includes Vitamin A, which is crucial for the proper function & development of the immune system, along with Zinc; needed by white blood cells for the eradication of infection. It also features Echinacea, an herb known for its role in priming the immune system to tackle disease at its onset.
Immuno Support also contains a blend of medical mushrooms that contain beta-glucans, polysaccharides, and other natural compounds that support immune function, overall wellness, and help buffer the negative effects of stress - perfect for the holidays!
So many of Dr. Castanho's patients have reported skating through the winter season without getting sick, whereas these teachers, police officers, firefighters, and parents have historically been sick every winter season. Reach out to us if you're interested in learning more.
5 Ways to Manage Holiday Stress Naturally
Meditation/Deep Breathing
• Deep breathing exercises can activate the parasympathetic nervous system, promoting relaxation. Try inhaling deeply for a count of four, holding for four, and exhaling for four. Repeat this four times.
• Try using the Calm App. By clicking here (https://www.calm.com/) you can access your first 30 days for free!
Mindful Movement
• Regular physical activity like yoga or stretching can help relieve tension and keep stress hormones in check. Even a short walk in nature can help clear your mind and improve your mood.
• This is essential before big family gatherings with plenty of food
Getting Sufficient Sleep
• Prioritize sleep by creating a calming bedtime routine. Avoid screens an hour before bed and use calming herbs like chamomile or valerian tea to wind down.
• Aim for 7-9 hours of sleep as quality rest is essential for emotional and mental resilience. It also improves insulin sensitivity so you won't overeat!
Practice Gratitude
• Taking time to reflect on what you’re grateful for can shift your focus away from stressors and has been shown to improve mood + reduce anxiety.
• Start a gratitude journal and write down three things you're thankful for within the last 24-hours. Doing this on a daily basis can boost your mood considerably.
Stay Hydrated & Eat Balanced Meals
• Dehydration can exacerbate feelings of fatigue and irritability. Make sure to drink plenty of water, herbal teas and electrolytes throughout the day.
• A good rule of thumb is half your body-weight in ounces. i.e. a 150 lb person should consume 75oz per day.
• Avoid sugar crashes by eating balanced meals with plenty of protein, healthy fat, and proper sources of carbohydrates (You can refer back to Dr. Castanho's Diet handout for examples of these!).
• Include omega-3-rich foods like flaxseeds and salmon to support brain function and mood.
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