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Updated: Apr 2


Sleep hygiene means habits that will help people have a good night's sleep. Researchers believe that sleep problems are often caused by poor habits that interfere with having a good night's sleep. Here are a few of my favorite ways to get a good night sleep without adding medications or supplements.

  • Start a nighttime ritual

  • shut off all electronics an hour before bed

  • Meditate, noise machine or CD player for a meditation track or music

  • Avoid sugar to avoid spikes and drops in blood sugar

  • Go to bed at the same time every night

  • Exercise during the day

  • Avoid taking naps on the couch before bed

  • Try a weighted blanket (not for young children)


If you have never tried dry skin brushing, I encourage you to take the leap!

Dry skin brushing is an easy way to stimulate the lymphatic system, improve circulation and helps your body to detoxify. It's also super easy and your skin will be brighter!






How:

  1. Use a natural bristle brush or natural dry sponge.

  2. Apply gentle pressure and brush your skin starting on your arms or legs, brushing toward your heart where the lymphatic system drains.

  3. This is different from an exfoliation and should not be done in the bath or shower.

  4. Skin brushing before bed or before a shower or first thing in the morning is best.

Enjoy!

Updated: Feb 18

Creamy Cauliflower Soup (dairy-free)


1 head of cauliflower, chopped into pieces

1 medium yellow onion peeled and diced

3-4 cloves of garlic peeled and minced

2 sprigs of fresh thyme

1 tablespoon of olive oil

2-3 cups of chicken broth or bone broth

1 bay leaf

1 cup of full fat coconut milk


Sauté the onions in olive oil for 3-4 minutes on medium heat, then add garlic for another 1-2 minutes. Add the cauliflower florets and sauté for 10 min. Add the broth, thyme and bay leaf and simmer for 20 min until the cauliflower is tender. Remove the thyme and bayleaf, then use an immersion blender and blend the cauliflower. Next, add the coconut milk. Salt and pepper to taste. Sometimes, I add red pepper flakes or thyme on top.


Clean Vegetable Detox Soups

3 stalks of celery, chopped

2 zucchini, chopped

1 bunch of kale, remove the ribs and chop into bite size pieces

3 carrot peeled and chopped

1-2 leeks, cleaned well and chopped

1/2 onion peeled and diced

1 tablespoon of Olive Oil

Spinach

handful of fresh parsley roughly chopped

3 cloves of garlic - diced

2-3 cups of veg broth


Sauté the onions, leeks, carrots, celery in olive oil for 4-5 minutes, then add garlic and saute for another 1-2 minutes. Add zucchini and kale. Then add broth. Simmer for 30 min. Add parsley at the end and enjoy!



Butternut Squash Soup


Many of the dishes I make at home I've pulled and modified from a number of different recipes. This is a very simple butternut squash soup recipe with a nice twist, curry. There are a couple of different ways to cook the butternut squash. One way is to cut the butternut squash in half, scoop out the seeds and bake facedown on an oiled baking sheet at 400 degrees until tender, probably 25-35 minutes.

Another way is to peel the butternut squash and cut into chunks, then roast it or just add it to the pot while sautéing the carrots, onions, and celery. Either way, make sure the butternut squash if fork tender.

1 yellow onion chopped

1 leek chopped (make sure to clean the leek) optional

2 carrots peeled and chopped

1 stalk of celery chopped

3-4 cups Broth of vegetable or chicken broth

1-2 tablespoon of curry

salt and pepper to taste

1 cup of coconut milk

Sauté onion, leeks, carrots and celery together in a pot with 1 tablespoon of olive oil. Add butternut squash, curry, and broth and cook for 30 min. Add the coconut milk and stir together, then blend with an immersion blender or transfer to a blender.

I like to serve this with a crunch - crispy kale chips or roasted pumpkin seeds. Enjoy!















DR. JILL KENNEY

 

NATUROPATHIC PHYSICIAN

203.418.7657

©2018 BY JILL KENNEY, ND PROUDLY CREATED WITH WIX.COM