RECIPES & TIPS

Insomnia

6/9/2025

Sleep is so important to health, but many of us just aren’t getting enough causing insomnia (difficulty in falling or staying asleep). The body needs 7-9 hours to repair and regenerate, getting less than 6 hours has been associated with health problems such as memory loss, depression, elevated blood pressure, poor concentration, headache, irritability, depressed immune function, low libido, and weight gain. For some people getting enough sleep is just as simple as getting to bed a bit earlier, but for others it can be an anxiety filled issue! Simple lifestyle changes can result in drastic changes in sleep quality. Try making the following simple changes to your daily routine to get back to sleep.

Avoid stimulants, especially caffeine-The ability to detoxify caffeine (150-225 mg of caffeine/day or 1-2 cups of coffee) from the body varies dramatically between individuals due to genetic differences in liver enzymes.
Invest in a proper mattress and pillow-If you are physically uncomfortable and your bed doesn’t adequately support your body, it will be hard to get a sound sleep.
Maintain a bedroom temperature that is slightly cool-The ideal temperature for your bedroom is 18°C. If the temperature of the bedroom is too high, this can induce nightmares in some people.
Establish a consistent bedtime-The body likes routine. When you establish a sleep and wake routine, the circadian rhythm of cortisol and melatonin release is consistent.
Exercise-Studies show that people who exercise throughout the day get better sleeps at night. Aim for at least 20 minutes of moderate aerobic exercise in the morning or early evening.
Dim the lights in your house an hour before bed-As it gets darker, melatonin (the sleep hormone) levels start to rise to make us sleepy. This process can be inhibited by bright lighting in your home.
Avoid napping-Naps during the day can impede your ability to fall asleep at night.
No screen time 30 minutes to 2 hours before bed-The blue light emitted by electronics suppresses melatonin production and negatively interfere with circadian rhythms more strongly than any other wavelength.
Do not eat or drink anything in the 2 hours before bed-It is important to give the body time to finish digesting food and to settle down.
Don’t sleep with your phone beside your bed-Firstly, the notifications, frequent buzzing or ringing will constantly stir you from sleep. Secondly, the frequencies emitted by the phones have the ability to interfere with the brain’s ability to get a restful sleep. Either keep your phone out of the bedroom or, at the very least, turn it onto airplane mode each night.

If you are doing all of the above and still can’t get a good sleep at night, there may be an underlying condition resulting in your inability to get some rest such as Hormone Imbalances, Cortisol, Progesterone, Thyroid Hormones, Melatonin, Depression & Anxiety, Medication Side Effects, Sleep Apnea, Restless Leg Syndrome & Nocturnal Myoclonus.

There are many ways Naturopathic Medicine can be used to get you sleeping better and waking refreshed. If you are having problems falling or staying asleep, please come and talk to me about it – getting that problem solved can be life changing.

#naturopathicdoctor #naturopathicmedicine #kingstonnaturopath #naturalhealthcare #insomnia #sleep #cantsleep

5 Hidden Causes of Weight Gain

6/9/2025

Are you struggling with your weight? Trying to lose weight can be an emotional roller coaster, and is often not simply a matter of willpower and portion control. The only way to truly make a difference in the long run is to address the underlying cause(s) of weight gain. These are my top 5 causes for difficulty losing weight:

Malnutrition-Most North Americans following the Standard American Diet (aka SAD diet). However this diet results in people being overfed but undernourished! This diet is low in essential nutrients that are needed for proper metabolism and hormone balance. Without these nutrients, we can experience hunger even while eating larger quantities of food, since the body is still starving for those nutrients.
Blood Sugar Imbalances-Simple carbohydrates convert to sugar in the bloodstream faster than others. To prevent excessive storage of blood sugar into fat, you want your blood sugar to stay tightly regulated, with no sharp rises or dips otherwise it will triggers the release of insulin, a hormone that controls blood sugar levels and storage into fat. As long as insulin levels are high, you cannot burn fat from adipose tissue because your body is focusing on storing excess blood sugar into triglycerides and then into fat cells. Because of these fluctuations in blood sugar, you can feel a short term energy boost, then low energy, and hunger cravings.
Food Sensitivities-Underlying food sensitivities can cause inflammation in the body, hindering weight loss. Identifying and eliminating food sensitivities may decrease chronic inflammation which fuels obesity. Food sensitivities are delayed immune-mediated reactions to foods, which can occur anytime from eating the food and up to 72 hours after causing the body to produce excessive amounts immunoglobulin G (IgG). Common symptoms of food sensitivities include digestive issues (gas, bloating, constipation, diarrhea), feeling like food “just sits there”, foggy thinking, migraine headaches, fatigue, difficulty losing weight, or skin issues (acne, eczema, psoriasis).
Chronic Stress-There is a detrimental impact of long-term, chronic stress on our bodies. Our body deals with any long-term stress through the adrenal glands which produce cortisol. If you tend to gain weight in your mid-section, chances are chronic stress (or sugar imbalances) may be an issue. Over time, high cortisol leads to the breakdown of muscle mass (decreasing metabolic rate), decreased production of active thyroid hormone, depressed mood, cravings for sweets, fats, and salty food, and central weight gain.
Thyroid Dysfunction-The thyroid controls metabolism and therefore weight. An underactive thyroid, or hypothyroidism, is associated with weight gain, depressed mood, cold intolerance, constipation, and many other symptoms. If you have symptoms but your thyroid has been tested and found to be “normal”, there still could be a problem with your thyroid. I look for optimal rather than normal levels in those patients, and often order a complete thyroid panel (TSH, fT3, fT4, TPO) to make sure everything is functioning as well as it could. As mentioned above, chronic stress can also impair the way thyroid hormone is used by the tissues, and may be a reason you could have symptoms when your lab tests appear normal.

If you have been struggling with weight and want to treat the underlying causes, book an initial appointment with me.

Best in Health!

#naturopathicdoctor #naturopathicmedicine #kingstonnaturopath #naturalhealthcare #optimalhealth #Wellness #weightloss #weight #weightlossjourney

Bowen Therapy

6/9/2025

I am often asked what is Bowen and how can it help. Bowen therapy is a type of bodywork that uses thumbs and fingers on precise points to perform a unique set of rolling-type moves that activates nerve bundles below the muscle and soft tissue. By stimulating meridian points in a specific order and with careful pauses in between, it prompts the body to reset, repair and balance itself.
It is one of the safest, fastest and most effective modalities for treating pain, chronic illness and improving overall health. It does this by:

Stimulating the superficial fascia which is involved in cellular communication.
Stimulating the local sensory nervous system causing a reflex impulse through the spinal cord to the brain and returning to the location of the stimulated point. This breaks the cycle of dysfunctional repetitive pain loops that are often continuously firing.
Stimulating the blood circulation allowing nutrients and healing factors to arrive at injured tissue increasing healing.
Stimulating lymphatic drainage allowing broken down cellular debris to be removed from the body and reduces swelling.

Bowen can help with conditions such as:

Back pain and sciatica
Earache and TMJ problems
Migraines and other types of headaches
Fibromyalgia
Hip, knee, ankle and foot problems
Neck and shoulder problems (including 'frozen shoulder')
Groin pain, pelvic tilt and uneven leg length
Respiratory problems
RSI, carpal tunnel syndrome and tennis elbow
Sports and other traumatic injuries
Increases well-being

If you are wondering how Bowen can help you on your journey to health, book an initial appointment online with me.

Best in Health!

#naturopathicdoctor #naturopathicmedicine #kingstonnaturopath #naturalhealthcare #optimalhealth #Bowen #Bodywork #painfree #Wellness

Why Seek Naturopathic Medicine

6/9/2025

There is no doubt that prescription medicines have an important place in our healthcare system, however prescription medications don’t always make you feel better. In fact they treat the symptom, not the root cause. Also many patients have a range of symptoms that they have been unable to address on their own or with the help of other medical practitioners. In order to strive for optimum health and wellbeing, it’s time to look for a more balanced proactive approach to your health. And this is where naturopathic medicine plays a vital role. Here are reasons why…

Naturopathic Medicine focuses on disease prevention and health promotion by providing clear strategies to empower and improve your life by minimizing illnesses.
Naturopathic Medicine uses non-invasive and natural treatments that gently steer your body towards health.
Naturopathic Medicine uses evidence based natural medicine.
A Naturopathic Doctor can be part of your health care team working together with your chosen health care practitioners (Medical Doctors, Specialists, RMTs, Physiotherapists, etc...) to develop a successful whole health strategy that is in your best interest.
Naturopathic Medicine involves a holistic approach to wellness that treats physical, mental, emotional and spiritual health. Symptoms and disease are not just limited to our physical body. Sometimes we are aware and conscious of the effects disease has on our mind and spirit but often it’s overshadowed by our physical state.
Naturopathic medicine treats all health concerns for all ages from acute to chronic and physical to psychological. Examples include cardiovascular health, hormonal imbalance, fertility, menopause, digestion, immune system improvement, stress, sleep disorders, depression, anxiety, allergies and skin conditions, migraines, arthritis, etc...
Naturopathic Medicine is beneficial for patients that have been diagnosed with an illness, often serious or chronic and are looking for treatment options.
Naturopathic Medicine is beneficial for patients that are looking to combine conventional and naturopathic treatments with the aim of minimizing side effects of drugs, surgery or conventional treatments.

If you are wondering how I can help you on your journey to health, book an initial appointment online with me.

Best in Health!

#naturopathicdoctor #naturopathicmedicine #kingstonnaturopath #naturalhealthcare #optimalhealth

Melatonin and Sleep

6/9/2025

Melatonin is released by the pineal gland, found within the brain. Melatonin is a ‘neurohormone’ which can be used to regulate sleep-wake cycles and help with the timing of your circadian rhythm (24-hour internal clock). Production and release of melatonin is activated by darkness and depressed by external/environmental light sources, so falling asleep while watching Netflix isn’t helpful ;o). Being exposed to light at night can block melatonin production. Melatonin can be supplemented to help with certain conditions, such as jet lag, delayed sleep-wake phase disorder, and some sleep disorders in children. If the dosage is too high it can cause side effects such as headache, dizziness, nausea, abnormal/active dreams and sleepiness. But BEFORE supplementation should be considered, LIFESTYLE is even more important and there are ways to moderate your melatonin levels.

REDUCE AND LIMIT EXPOSURE TO BLUE LIGHT AT NIGHT-Setting ‘night shift’ on your iPhone & iPad, f.lux for Macs, ‘night light’ for PCs. Try blue light-blocking glasses or get a filter put directly into your prescription lenses. It’s even better if you can avoid screens as much as possible in the evenings.
BRIGHT LIGHT EXPOSURE DURING DAYTIME USING SAD LAMPS-Some individuals have abnormal melatonin levels. Some have increased daytime melatonin and delays in night-time release of melatonin such as those with seasonal affective disorder (SAD). And some have compromised daytime light exposure such as night shift workers and frequent travellers.

The National Center for Complementary and Integrative Health discourages the use of melatonin without medical supervision. It is important to have someone guiding you through melatonin supplementation as it is of significant importance to be properly informed and supervised on dosage and type (immediate vs. extended release). Melatonin is NOT indicated for everyone and does have a number of interactions with common pharmaceuticals.

There is more than one way to help sleep, melatonin is only one of them.

Need help sleeping better, book an initial appointment online with me to discover what the best approach is for you.

Best in Health!

#naturopathicdoctor #naturopathicmedicine #kingstonnaturopath #naturalhealthcare #melatonin #sleep #sleepaid #sleepbetter #sleepless #sleepwell #ilovetosleep #beautysleep #sleepisimportant #sleepissues #sleepismedicine

The Benefits of Eating Avocado

6/9/2025

Nutrient dense because it contains ~20 vitamins and minerals (Pantothenic acid, Folate, Vitamin K, Copper, Riboflavin, Potassium, Vitamin E, Niacin, Vitamin B6, Vitamin C, Magnesium, Thiamin, Manganese, Iron, Carotenoids Lutein and Zeaxanthin).
Contains healthy monounsaturated fatty acids (in particular oleic acid), which accounts for >60% of the total fat.
Sodium, sugar and cholesterol-free.
Great first fresh food for babies because of its creamy texture.
Adding avocado to sweet potatoes, carrots, and leafy greens has been shown to increase carotenoid absorption 2-6X. It also improved conversion of specific carotenoids (most importantly, beta-carotene) into active vitamin A.
Contain carotenoids but because of their fat content, there’s good absorption of the carotenoids because Vitamin A is fat-soluble.
The greatest phytonutrient concentrations occur in the peel and the pit. However the areas of the flesh that are closest to the peel are higher in certain phytonutrients than more interior parts of the flesh so don't slice into that outermost, dark green part of the flesh. The best method is to "nick and peel” the avocado (peel the avocado with your hands in the same way that you would peel a banana).
Even though it’s a high in fat and provides 10:1 (Omega-6:Omega-3), the addition of avocado to already well-balanced diets has been shown to lower risk of heart disease, improve LDL, and lower levels of oxidative stress. One study showed that the group eating 1 avocado/day had the best blood fat levels most likely due to the high levels of monounsaturated fat in avocado (especially oleic acid).
Studies show that eating avocado is associated with better overall diet quality, as well as better intake of vegetables and fruits as a whole.
Small scaled studies show reduced insulin secretion and improved regulation of blood sugar levels following a meal.
Avocados improve feelings of fullness and satisfaction.
Not all avocados have the same fat content; Smaller sized avocados tend to be more oily and higher in fat, and large sized avocados tend to be less oily and lower in fat.

A Few Quick Serving Ideas

Chopped avocados as a garnish for black bean soup.
Add avocado to your favourite creamy tofu-based dressing.
Make guacamole (avocados, onions, tomatoes, cilantro, lime juice and seasonings).
Replace mayonnaise for avocado.
Avocado on salad (Eg: Avocado with fennel, oranges and fresh mint).

Enjoy!!

If you would like more information, book an initial appointment online with me to discuss how to improve your diet for your health. Best in Health!

#naturopathicdoctor #naturopathicmedicine #fatsaregood #healthyfats #eatingforhealth #iloveavocado #gettinghealthy #avocadoaday #kingstonnaturopath #naturalhealthcare

Healthy Fats

6/9/2025

Is fat in foods good or bad? Not all fat is bad for you. In fact your body needs fat to function. This macronutrient is a major source of energy and so much more. Fats help keep you warm, they help your body to absorb important nutrients, and they play a crucial role in some of your body’s everyday functions. But not all fats are created equally. There are many types of fat: saturated, polyunsaturated, monounsaturated and combinations of these.

Healthy Fats (Monounsaturated Fats) can be found in:

Plant-based oils like olive oil and sesame oil
Nuts, such as peanuts and cashews
Avocados
Seeds, such as pumpkin seeds and sesame seeds

Healthy Fats (Polyunsaturated Fat) can be found in:

Flaxseeds
Fish oil
Sunflower oil
Nuts, like walnuts and pine nuts

Some fats are considered “bad” since they can potentially harm your health like trans fats which can be found in margarine and other processed foods. Trans fats can raise your LDL levels, which can cause a number of health concerns.
But consuming sufficient amounts of healthy fats may help improve blood cholesterol levels and promote heart health. Healthy fats provide a number of other benefits for your body and your brain. Here are a few…

Studies show that healthy fats like omega-3 fatty acids (found in fatty fish) are great for maintaining healthy cholesterol levels.
Consuming sufficient amounts of healthy monounsaturated fats may promote fat loss.
The Mediterranean diet (a diet rich in foods that contain high monounsaturated fatty acids) has been shown to improve in healthy inflammation and coagulation markers.
Omega-3 fatty acids play an important part in brain development and can improve mood.
Consumption of essential fatty acids has beneficial effects on the brain and may improve sleep.
If you want to have healthy, glowing skin, then you must have plenty of healthy fats in your diet. Healthy skin requires essential fatty acids. This is because omega-6 and omega-3 polyunsaturated fats cause the rise of eicosanoids, which affects your skin’s inflammatory response.
Healthy fat is essential in fostering glycemic control, helping maintain healthy blood sugar levels in people with insulin resistance.

Enjoy!!

If you would like more information, book an initial appointment online with me to discuss how to improve your diet for your health.

Best in Health!

#naturopathicdoctor #naturopathicmedicine #fatsaregood #healthyfats #eatingforhealth #omegafattyacids #iloveavocado #gettinghealthy #kingstonnaturopath #naturalhealthcare

Alternating Hot and Cold Showers

6/9/2025

Take a cold shower! Really!!!! Cold water has so many benefits! And when you do “Alternating Hot and Cold Shower” it can do amazing things for your body, here’s how...

Hot water has a stimulating effect on the body. It causes blood vessels to open, allowing better blood flow. It also increases oxygen absorption and carbon dioxide excretion making it important for detoxification. The heat from the water is directly transferred to your body.

Cold water also has a stimulating effect on the body. It causes blood vessels to constrict and body heat is directed inside to protect the organs. After some time the vessels will open again and the cold water further increases oxygen absorption, carbon dioxide excretion, it helps stimulate the body’s metabolism and red and white blood cell production. So cold water boosts our circulation and immune system, and also helps to detoxify the body.

Here’s how to do an Alternating Hot and Cold Shower

At the end of your shower stand under hot water for 3 minutes.
Switch to cold water (as cold as you can tolerate) for 30 seconds.
Repeat 3-4 times
Always end with cold.

Enjoy!!

If you would like more information, book an initial appointment online with me to discuss how hydrotherapy can help you.

Best in Health!

#naturopathicdoctor #naturopathicmedicine #hydrotherapy #hotandcoldshower #coldwaterfeelsgreat #ilovecoldshowers #gettinghealthy #kingstonnaturopath #naturalhealthcare

Female Hormones

6/9/2025

Do you get PMS, really bad cramps, bleeding in between periods, heavy flow, short or long cycles, have you been on the birth control pill for years and are worried about your cycle as you come off? Naturopathic Medicine offers many ways to treat all of these symptoms and more. My favourite way to treat hormonal concerns are using medicinal plants. Female hormone adaptogens like Vitex Agnus-Castus (known commonly as Chasteberry) can act as hormone regulators, meaning they balance and support the female hormone cycle.

So what is an adaptogen? Adaptogens support the body's ability to buffer stress. Adaptogenic herbs are supportive and nourishing to a stressed/depleted system. They strengthen and replenish in times of need by helping the body continue to function while being under stress (mental, physical, emotional, spiritual). Hormone adaptogenic herbs have an affinity for the endocrine system (the collection of glands that produce hormones) and can help regulate hormones and the ebb and flow of your cycle.
The art of botanical medicine is in choosing, formulating and matching the herbs with symptoms, other imbalances in the body and the unique needs of the individual. Not every person with female hormonal related issues needs vitex as there are many herbs that treat hormonal imbalances. However, someone with #pcos, #endometriosis, #fibroids, #pms or #amenorrhea may benefit from this herb.

If you would like more information, book an initial appointment online with me to discuss how botanical medicine can help you.

Best in Health!

#naturopathicdoctor #naturopathicmedicine #hormonebalance #botanicalmedicine #herbalmedicine #womenshealth #femalehealth #hormonalhealth #kingstonnaturopath #naturalhealthcare

Acupuncture

6/9/2025

Are you suffering from back or body pain? Do you have anxiety or poor sleep? Acupuncture can address these concerns and more including menstrual concerns, digestive issues, injuries, scars, stress, the list just goes on...

Acupuncture is a form of treatment that has been used for around 3000 years! It involves inserting very thin needles through a person's skin to various depths at specific points on the body. An acupuncture treatment generally feels relaxing and some people sleep through it!
Are you curious how acupuncture can help you? Ask me any question or even better, book an initial appointment with me to discuss how acupuncture can be part of your treatment.

Turmeric

6/9/2025

As a Naturopathic Doctor I love teaching others about the many modalities I use. Today let’s learn a little botanical medicine and discuss a beautiful yellow root you can find in grocery stores as a fresh root or in powder form called Turmeric. Turmeric is the spice that gives curry its yellow colour. It has been used in India for thousands of years as a spice and medicinal herb. The most active compound in turmeric is “Curcumin” which is an anti-oxidant and anti-inflammatory. Curcumin can help with many conditions such as inflammatory disorders, metabolic syndrome, arthritis, jaundice, liver disorders, ulcerative colitis and many others. It may also help manage exercise-induced inflammation and muscle soreness. However, ingesting curcumin has poor bioavailability but there are several things that can increase bioavailability, for example, piperine which is the major active compound in black pepper and, when combined in a complex with curcumin, has been shown to increase bioavailability by 2000%. If you would like me to discuss a topic that interests you just let me know. This information is for general educational purposes only and is not intended to be a substitute for professional medical advice, assessment and evaluation.

Healthy Make Ahead Breakfast Cookies

6/9/2025

Ingredients (Makes 7 cookies):
1 Ripe Banana
1.5 cups Oats (I prefer large flake)
1 cup Unsweetened Applesauce
1 tsp Vanilla extract
1/2 tsp Cinnamon
1/2 tsp Salt
1/3 cup any of the add-ons (chopped walnuts, raisins, chocolate chips, cranberries, chopped apple, shredded zuchinni, shredded carrot, slivered almonds, 4 chopped medjool dates)
1 tbsp Maple Syrup, Honey, or Mollasses, for added sweetness (Optional)
Directions
1. First, Preheat the oven to 350F. Peel the ripe Banana and break it off into “chunks” in a medium bowl. Mash the Banana with a fork until it forms a paste.
2. Add the liquids (Applesauce, Vanilla Extract and optional Added Sweetness). Mix thoroughly.
3. Add the dry ingredients (Oats, Cinnamon, Salt). Mix until everything is evenly incorporated.
4. Let it sit for 10 minutes.
5. Fold the add-ons into the batter.
6. Place a parchment paper on a cookie sheet.
7. To form cookie, place around 3 tbsp of batter to form a “Cookie”. They will not spread out in the oven so either leave them round of flatten before baking.
8. Bake for 25 minutes.
9. If still too moist, bake an additional 5 minutes.
10. Once cool, store at room temperature up to 5 days. Keep in fridge for longer or freeze and reheat as needed.

Insomnia

5 Hidden Causes of Weight Gain

Bowen Therapy

Why Seek Naturopathic Medicine

Melatonin and Sleep

The Benefits of Eating Avocado

Healthy Fats

Alternating Hot and Cold Showers

Female Hormones

Acupuncture

Turmeric

Healthy Make Ahead Breakfast Cookies

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