stalbertnaturopath

Our Approach to Weight Loss: A Roadmap for Sustainable Change

Thu, 12 Nov 2026 18:23:06 GMT

If you've tried to lose weight before, you may already know that simply being told to “eat less and exercise more” isn't always enough.

At St. Albert Naturopathic Clinic, we take a different approach. Rather than starting with a highly restrictive diet or immediately counting calories, we begin by looking at the bigger picture.

Our Weight Loss Roadmap is designed to help identify factors that may be making weight management more difficult and then build practical, sustainable habits that support your health along the way.

Start With the Bigger Picture

Weight can be influenced by many factors beyond food intake and exercise. Before making major dietary changes, we may consider areas such as:

Sleep quality and duration
Stress and daily demands
Blood sugar regulation and metabolic health
Thyroid function
Iron, vitamin B12 and vitamin D status
Nutrition and protein intake
Physical activity
Eating patterns and appetite
Other aspects of your health history

This doesn't mean that everyone needs extensive testing. Rather, we want to understand your individual situation and determine whether there are health or lifestyle factors worth addressing.

Add Before You Subtract

One of the principles behind our Weight Loss Roadmap is adding supportive habits before focusing heavily on restriction.

Instead of immediately creating a long list of foods you can't eat, we start by asking:

What can we add to your day that will make healthy eating easier?

This might mean increasing protein, adding more vegetables and fruit, improving hydration, establishing a consistent breakfast or first meal, or creating more balanced snacks.

For many people, these changes can make it easier to feel satisfied and maintain healthy eating patterns without feeling as though they're constantly dieting.

Build Meals Around Protein

Adequate protein is an important part of our approach to weight management.

As a practical starting point, we often work toward approxima tely 30 grams of quality protein at a meal, dep ending on the individual's needs.

Protein can help make meals more satisfying and is also important for maintaining muscle as body weight changes.

Rather than simply telling you to “eat more protein,” we focus on realistic foods and portions that fit your preferences, dietary pattern and lifestyle.

Make Fruits and Vegetables Part of Every Meal

We also encourage building meals around nutrient-dense whole foods.

A simple goal is to include vegetables and/or fruit with meals, with fruit or vegetables also serving as convenient snack options.

This approach increases fibre and nutrient intake while creating meals that are filling and satisfying.

The goal isn't perfection. It's to make nutritious choices the easiest choices to repeat.

Don't Forget Hydration

Hydration is another simple but important part of the roadmap.

For some people, establishing a consistent water routine is an easy first step that improves overall daily habits. We help patients determine a practical hydration goal based on their individual circumstances rather than assuming that one number is appropriate for everyone

Movement: Start Where You Are

Exercise is important for health and can support weight management, but our approach isn't based on expecting someone to suddenly spend hours at the gym.

We start with where you are now.

For one person, that might mean adding regular walks. For another, it might mean gradually increasing cardiovascular exercise, beginning resistance training or becoming more consistent with an activity they already enjoy.

As fitness improves, exercise can become more specific and progressive.

Strength training can be particularly valuable because maintaining muscle is an important consideration during weight loss.

What About Calories?

Calories do matter. However, they don't necessarily need to be the first thing we focus on.

For some people, establishing better meal structure, increasing protein and fibre, improving food quality, getting enough sleep and becoming more active may naturally improve eating patterns.

If weight isn't changing as expected after these foundations are established, we can then look more closely at portions, energy intake and other factors.

This allows calorie awareness to become a useful tool rather than the sole focus of the program.

Sustainable Changes Matter More Than Perfect Weeks

Weight management isn't about having a perfect diet every day.

It's about developing habits that you can continue when you're busy, travelling, eating with your family or having a less-than-perfect week.

That's why our roadmap focuses on small, repeatable behaviours rather than extreme short-term restrictions.

We want to help you develop a way of eating and living that can continue after the initial weight-loss phase.

Your Weight Loss Plan Should Be Individualized

There isn't one diet that is right for everyone.

Your weight, health history, medications, nutritional needs, activity level, sleep, stress, food preferences and goals all matter.

Our naturopathic doctors use the Weight Loss Roadmap as a framework—not a rigid prescription. Your plan is adjusted according to your individual needs and how you respond over time.

A Better Starting Point

If you've tried diets before and found yourself losing weight only to regain it, or if you're unsure where to begin, you may not need another restrictive diet.

You may need a roadmap.

At St. Albert Naturopathic Clinic, our approach is to first understand the bigger picture, establish healthy foundations and then determine what additional strategies may be appropriate for you.

The goal isn't simply to lose weight. It's to build the health habits and strategies that make maintaining a healthy weight more achievable over the long term.

Interested in learning more about our approach to weight management? Contact St. Albert Naturopathic Clinic to book an appointment.

What Blood Tests Should Women Have During Perimenopause?

Fri, 30 Oct 2026 16:48:10 GMT

Dr. Rebecca Tocher, ND

If you’re in your 40s or 50s and suddenly feeling exhausted, gaining weight, sleeping poorly, experiencing heavier periods, or simply not feeling like yourself, you may wonder:

“Should I have blood work done? And if so, what should actually be tested?”

It’s a good question.

Perimenopause can cause a surprisingly wide range of symptoms, but not every symptom is necessarily caused by changing hormones. Iron deficiency, thyroid problems, nutritional deficiencies, blood sugar changes and other health issues can look very similar to menopause symptoms.

At the same time, there is a common misconception that a single blood test can tell you exactly where you are in the menopausal transition.

Unfortunately, it isn’t that simple

Do I need a hormone blood test to diagnose perimenopause?

Usually, no—not if you’re over 45 and having typical symptoms.

Perimenopause is primarily a clinical diagnosis, based on your age, menstrual history and symptoms. Hormones such as FSH and estradiol fluctuate considerably during the menopausal transition, so a single measurement may not accurately reflect what your ovaries are doing overall. Current Canadian and Alberta guidance does not recommend routine hormone testing to diagnose perimenopause in women over 45. (Canadian Menopause Society)

This can be frustrating.

A woman may have hot flashes, disrupted sleep, anxiety, changing periods and brain fog, yet have a “normal” FSH.

That doesn’t mean nothing is happening.

It means one snapshot of a fluctuating hormone system isn’t necessarily very informative.

There are situations where hormone testing can be useful—for example, when menopause or ovarian insufficiency is occurring unusually early, or when the diagnosis isn’t clear. (Canadian Menopause Society)

For many women, however, the more useful question is:

“Could something else be contributing to how I feel?”

That’s where blood work can be extremely helpful.

1. CBC and ferritin: Don’t overlook iron

Iron deficiency is particularly important to consider in women who still menstruate.

Heavy or prolonged periods can gradually deplete iron stores, sometimes long before anemia develops.

A CBC can tell us whether anemia is present, while ferritin provides information about iron stores. Alberta’s iron-deficiency pathway specifically includes both CBC and ferritin when evaluating iron status. (MyHealth Alberta)

And here’s an important distinction:

You can be iron deficient without being anemic.

This is one reason I often recommend looking beyond the hemoglobin on a CBC.

Low iron stores can contribute to fatigue, reduced exercise tolerance, hair changes, restless legs and other symptoms that can easily be attributed to “just being in perimenopause.”

Ferritin also needs to be interpreted in context. A result can fall within the laboratory reference range and still be worth discussing, particularly when symptoms and other blood work point toward iron deficiency.

If your ferritin is low, the next question shouldn’t simply be, “What iron supplement should I take?”

It’s also:

“Why is my iron low?”

Heavy menstrual bleeding is one common explanation, but absorption problems, dietary intake and gastrointestinal blood loss can also be relevant. Alberta guidance emphasizes finding the cause of iron deficiency rather than simply replacing the iron. (MyHealth Alberta)

2. TSH: Could your thyroid be contributing?

Thyroid symptoms can overlap considerably with perimenopause.

Fatigue, changes in weight, brain fog, mood changes, sleep problems, changes in menstrual cycles and changes in energy can occur with thyroid disorders as well as during the menopausal transition.

A TSH is therefore often useful when symptoms suggest that thyroid function should be investigated.

It is particularly important not to assume that every new symptom in your 40s or 50s is hormonal.

Sometimes it is.

Sometimes it’s something else.

And sometimes it’s both.

3. Vitamin B12 and folate

B12 deficiency can contribute to fatigue and neurological symptoms and may be worth assessing when the history or diet suggests a risk.

This is especially relevant for people who eat little or no animal products, have certain gastrointestinal conditions, or take medications that can interfere with B12 absorption.

Folate may also be assessed when clinically appropriate.

These aren’t necessarily tests that every woman needs every year. The goal isn’t to order an enormous panel of blood work just because you’re in perimenopause.

The goal is to choose tests that make sense for your symptoms and your individual risk factors

4. Vitamin D

Vitamin D is another test that comes up frequently in discussions about women’s health.

Whether testing is appropriate depends on your individual circumstances, including factors such as bone health, dietary intake, sun exposure and risk factors for deficiency.

It’s also important to remember that vitamin D isn’t a universal explanation for fatigue.

A low result may need attention, but testing should be part of a broader assessment rather than an attempt to explain every symptom with one number.

5. Blood sugar and HbA1c

Changes in weight and energy during midlife can make it useful to look at metabolic health.

An HbA1c provides an estimate of average blood glucose over the previous few months and can help screen for prediabetes and type 2 diabetes.

Depending on your age, family history, weight changes and other risk factors, your healthcare provider may also recommend a fasting glucose or other metabolic testing.

Alberta’s current perimenopause pathway includes HbA1c among blood tests

Why Am I Waking Up at 3 AM? Perimenopause and Sleep

Wed, 30 Sep 2026 19:05:48 GMT

You fall asleep easily, sleep well for a few hours, and then suddenly—you’re wide awake.

You glance at the clock. 3:07 a.m.

Maybe you’re a little warm. Maybe you need to use the bathroom. Maybe your mind suddenly starts running through tomorrow’s to-do list. And once you’re awake, getting back to sleep seems almost impossible.

If this sounds familiar, you’re not alone. Sleep can change significantly during perimenopause and menopause—and it can happen before your periods become obviously irregular.

Why does sleep change in perimenopause

There are several reasons sleep can become more fragile during the menopausal transition, including changing reproductive hormones, night sweats, changes in body temperature, mood, stress, and normal changes in sleep as we age.

Research suggests that changes in ovarian hormones can contribute to sleep disruption during the menopausal transition, although the relationship is complex and varies from woman to woman.

One of the less-discussed pieces is progesterone.

During the reproductive years, progesterone rises after ovulation. Its neuroactive metabolite, allopregnanolone, interacts with GABA-A receptors in the brain and may contribute to calming and sleep-promoting effects.

As women enter perimenopause, ovulation can become less consistent and hormone levels can become much more variable. Some cycles may have a shorter or less robust luteal phase, resulting in less progesterone exposure than in previous cycles. Importantly, these changes can occur while periods are still relatively regular.

This is one reason sleep changes can sometimes appear before a woman feels that she is obviously "in menopause."

Your sleep may be losing its resilience

I think of this as a change in sleep resilience.

You may have always had things that could potentially wake you: a full bladder, a noise outside, a temperature change, a child moving around, or the normal physiological changes that happen as morning approaches.

But previously, your brain may have simply ignored them.

As sleep becomes lighter or less resilient, those same small disturbances can be enough to wake you.

You might even think, "Why am I suddenly waking up to pee every night?"

You may not actually be producing more urine. You may simply be waking up enough to notice that you need to pee.

And once you’re awake, another problem can begin: your brain switches on.

What about cortisol?

There’s a lot of information online about waking at 3 a.m. being caused by a "cortisol spike."

It’s more complicated than that.

Cortisol naturally begins to rise during the latter part of the night as the body prepares to wake. That doesn’t mean that perimenopause causes an abnormal cortisol surge at 3 a.m.

However, if your sleep has become lighter, normal physiological changes may be more likely to wake you. Once you’re awake, worrying about being awake—or suddenly thinking about everything you need to do tomorrow—can make it much harder to fall back asleep.

This can become a cycle: lighter sleep makes you more likely to wake, and being awake gives your brain an opportunity to become mentally activated.

So the problem may not be that your cortisol is "too high."

It may be that your sleep is no longer as resistant to normal disturbances as it once was.

Other things that can wake you

Hormones aren’t the only explanation. When sleep suddenly changes, it’s worth looking at the whole picture.

Temperature

Hot flashes and night sweats are obvious culprits, but even smaller changes in body temperature can disrupt sleep.

For some women, vasomotor symptoms are a major part of their sleep disturbance. For others, temperature is only one small piece of the puzzle.

Your bladder

As mentioned above, you may not be urinating more—you may simply be waking more easily.

Frequent nighttime urination can have many other causes as well, so persistent nocturia shouldn't automatically be attributed to menopause.

Eating patterns and alcohol

Eating patterns and alcohol can also affect sleep.

Alcohol may make it easier to fall asleep initially but can contribute to more fragmented sleep later in the night. Large meals close to bedtime, reflux, or going to bed uncomfortably hungry may also disturb sleep in some people.

Rather than assuming that every nighttime awakening is caused by "low blood sugar," it’s more useful to look at the overall pattern, including meal timing, alcohol intake, caffeine, and what happens on nights when sleep is better or worse.

Stress and an active mind

Perimenopause often occurs during an incredibly busy stage of life.

Work, children, aging parents, relationships, and a long mental to-do list can make it very difficult to return to sleep once you’re awake.

And sometimes the hormones and the stress reinforce each other: lighter sleep makes you more likely to wake, and being awake gives your brain an opportunity to start thinking.

What can you do about it?

There isn’t one solution because there isn’t one cause.

Good sleep habits still matter. A consistent bedtime and wake time, a relaxing wind-down routine, limiting alcohol, managing caffeine, keeping the bedroom cool, and reducing stimulating activity before bed can all help create better conditions for sleep.

There are also a number of approaches that may be useful depending on what is contributing to your sleep disruption. These can include nutritional strategies, addressing nutrient deficiencies, magnesium, melatonin, herbal medicine, acupuncture, cognitive behavioural therapy for insomnia (CBT-I), and medical treatment when appropriate.

The important point is that the best approach depends on why you’re waking up.

For example, the approach for someone whose primary problem is night sweats may be very different from the approach for someone who falls asleep easily but wakes at 3 a.m. with a racing mind.

What about hormone therapy?

Hormone therapy can improve sleep for some women, particularly when sleep disruption is associated with hot flashes or night sweats. There is also some evidence that micronized progesterone may have sleep-promoting effects.

In Alberta, naturopathic doctors do not have prescribing authority for hormone therapy. Women who are considering HRT can discuss whether it is appropriate for them with their physician or other authorized prescriber.

At our clinic, many women specifically want to explore non-hormonal approaches, or want to address the other factors that can affect sleep and overall health. These may include nutrition, stress, alcohol, caffeine, exercise, medications, nutrient status, sleep habits, and other potential contributors to disrupted sleep.

Don’t assume you just have to live with it

Occasional nighttime waking is normal. But if you’re waking repeatedly, spending long periods awake, or feeling exhausted during the day, it’s worth looking more closely at what has changed.

Sleep problems during perimenopause aren’t necessarily "just part of getting older." Changes in reproductive hormones can play an important role, and there may be several contributing factors that can be addressed.

And sometimes the most useful question isn’t:

"How do I force myself to sleep?"

It’s:

"Why has my sleep become so easy to disrupt?"

Once you understand what’s waking you, there are often more options for improving your sleep—and helping you get back to the kind of restorative sleep you remember having.

When to look deeper

If your sleep has changed significantly, it’s worth considering factors such as:

Perimenopausal hormone changes
Hot flashes or night sweats
Stress, anxiety, or an overactive mind
Caffeine or alcohol
Eating patterns and meal timing
Medications or supplements
Frequent urination
Restless legs or iron deficiency
Snoring or possible sleep apnea
Reflux
Other medical conditions

Sleep apnea and restless legs syndrome can sometimes be overlooked in women who assume their sleep disruption is simply related to menopause. If you snore, wake gasping or choking, have significant daytime sleepiness, or experience uncomfortable sensations or an urge to move your legs at night, these possibilities deserve attention.

At our clinic, we look at the whole picture rather than assuming every 3 a.m. waking is caused by one hormone or one deficiency.

Sleep during perimenopause can be complicated—but it doesn’t have to be something you simply accept.

References

1. Haufe M, et al. The role of ovarian hormones in the pathophysiology of perimenopausal sleep disturbances: A systematic review. Sleep Medicine Reviews. 2022;66:101710. Read Here

2. Nolan BJ, Liang B, Cheung AS. Efficacy of micronized progesterone for sleep: A systematic review and meta-analysis of randomized controlled trial data. Journal of Clinical Endocrinology & Metabolism. 2021;106(4):e942-e951. Read Here

3. Maki PM, Panay N, Simon JA. Sleep disturbance associated with the menopause. Menopause. 2024;31(8):724-733. Read Here

4. Drake CL, et al. Treating chronic insomnia in postmenopausal women: A randomized clinical trial comparing cognitive-behavioral therapy for insomnia, sleep restriction therapy, and sleep hygiene education. Sleep. 2019;42(2):zsy217. Read Here

5. Joffe H, et al. Telephone-based cognitive behavioral therapy for insomnia in perimenopausal and postmenopausal women with vasomotor symptoms: A MsFLASH randomized clinical trial. JAMA Internal Medicine. 2018. Read Here

6. The North American Menopause Society. The 2022 hormone therapy position statement of The North American Menopause Society. Menopause. 2022;29(7):767-794. Read Here

Your Ferritin May Be “Normal” — But Is Your Iron Really Enough?

Fri, 18 Sep 2026 20:52:19 GMT

Feeling tired, noticing more hair in your brush, or struggling with restless legs? Your iron levels may be worth checking — even if your hemoglobin is completely normal

Iron is one of the nutrients I frequently discuss with women in my practice. One reason is that iron deficiency is surprisingly easy to miss.

You can have a normal hemoglobin, fall within the laboratory’s “normal” ferritin range, and still have iron stores that are lower than ideal for you.

Ferritin tells us about your iron store

When we check iron status, one of the most useful tests is ferritin.

Ferritin is a protein that stores iron, so your ferritin level gives us an indication of how much iron you have in reserve.

In Alberta, the standard laboratory reference range for ferritin in adult women is approximately 20–300 µg/L.

That sounds reassuring if your result comes back at 25 or 30.

But here’s the important distinction:

A laboratory reference range is not necessarily the same thing as the level at which you will feel your best.

Alberta Precision Laboratories specifically notes that ferritin values below approximately 30–45 µg/L are associated with iron deficiency.

In my practice, I often pay particular attention when a woman’s ferritin is below 50, especially if she has symptoms that could be related to low iron.

You don’t have to be anemic to have low iron

This is one of the most important things to understand about iron. Iron deficiency and anemia are not the same thing.

Anemia occurs when your hemoglobin becomes too low. But your body can start running down its iron stores before your hemoglobin falls outside the normal range.

That means a woman can have a perfectly “normal” CBC and still have low iron stores.

In a randomized controlled trial of 198 menstruating women with unexplained fatigue, all participants had normal hemoglobin but ferritin levels below 50 µg/L. After 12 weeks, women taking iron experienced a significantly greater reduction in fatigue than those taking placebo. The researchers concluded that iron supplementation should be considered in non-anemic women with unexplained fatigue and ferritin below 50 µg/L. [1]

That’s one reason I don’t want women to look only at their hemoglobin and assume their iron is fine.

What ferritin level is best?

There isn’t one magic ferritin number that is optimal for every woman.

However, there is good evidence that symptoms can occur at ferritin levels that are technically within the laboratory reference range.

For example, a study of more than 500 non-anemic menstruating women found:

Ferritin ≤20 µg/L was associated with recent hair loss.
Ferritin ≤50 µg/L was associated with restless legs.
More than half of the women in the study had ferritin below 50 µg/L. [2]

Restless legs is particularly interesting because the treatment guidelines are more aggressive about iron stores. Current guidelines recommend assessing iron status in people with clinically significant restless legs, and iron treatment is generally considered when ferritin is 75 µg/L or lower or transferrin saturation is low. [3,4]

So if you have restless legs and your ferritin is 45, being told “your ferritin is normal” doesn’t necessarily tell the whole story.

What are some signs that your iron may be low?

Iron deficiency can show up in different ways, and not everyone has the same symptoms.

Some common symptoms include:

Fatigue or low energy
Reduced exercise tolerance
Feeling tired despite getting enough sleep
Brain fog or difficulty concentrating
Headaches
Hair shedding or thinning
Restless legs
Feeling cold
Shortness of breath with exertion
Feeling generally run down

These symptoms are not specific to iron deficiency, of course. There are many possible causes of fatigue, hair loss and other symptoms. That’s why testing is much more useful than simply assuming that iron is the problem

Why are women’s iron levels low?

The first question I want to answer when I see low ferritin isn’t simply “How much iron should we give you?”

It’s:

“Why is your iron low in the first place?”

For menstruating women, blood loss is one of the most common reasons. Heavy or prolonged periods can gradually deplete iron stores, sometimes long before anemia develops.

If menstrual bleeding is heavy, addressing the blood loss is just as important as replacing the iron.

Iron can also be low because you’re not getting enough from your diet or because you’re not absorbing it well.

Digestive issues, certain gastrointestinal conditions, medications and other factors can affect iron absorption. If someone’s iron repeatedly drops despite supplementation, I want to understand why rather than simply continuing to increase the dose.

What about iron after menopause?

It is easy to assume that low iron is no longer relevant once periods stop.

That’s not necessarily true.

A large Canadian study of more than 6,000 women found that 4% of postmenopausal women met the study’s definition of iron deficiency, based on ferritin below 15 µg/L. [5]

Postmenopausal women generally have higher ferritin than menstruating women because they are no longer losing iron through monthly menstrual bleeding. So when a postmenopausal woman has unexplained iron deficiency, it deserves attention.

Rather than simply taking iron indefinitely, it is important to look for the reason — particularly potential sources of blood loss or problems with absorption.

“Iron makes me constipated.”

I hear this all the time.

And if you’ve ever taken a conventional iron supplement and ended up with constipation, nausea or stomach pain, you may understandably be reluctant to try iron again.

But one bad experience with iron doesn’t mean that you can’t tolerate iron.

Different forms and doses of iron can be tolerated very differently.

Research comparing iron preparations has found differences in gastrointestinal side effects, with some evidence that chelated forms such as ferrous bisglycinate may be better tolerated than conventional ferrous sulfate in some people. [6]

I have had many patients who thought they simply “couldn’t take iron” because of their previous experience with it, only to find an iron formulation and dosing schedule that they could tolerate.

You shouldn’t have to assume that taking iron means living with severe constipation or nausea.

Food matters too

Food is an important part of maintaining healthy iron stores.

Good sources of iron include:

Heme iron

Beef
Lamb
Poultry
Fish and seafood

Non-heme iron

Lentils and beans
Tofu
Pumpkin seeds
Nuts and seeds
Dark leafy greens
Iron-fortified foods

Vitamin C can increase the absorption of non-heme iron, so pairing plant-based sources of iron with foods such as berries, citrus, peppers, tomatoes or broccoli can be helpful.

How you take iron can make a difference

Iron absorption is affected by what you take it with.

As a general rule, iron is better absorbed away from:

Coffee
Tea
Calcium supplements
Dairy products

Vitamin C can enhance iron absorption, which is one reason some iron supplements include vitamin C in the formulation.

However, maximizing absorption isn’t always the only consideration.

If taking iron on an empty stomach causes significant nausea, taking it with a small amount of food may be a reasonable compromise.

The best plan is the one that provides enough iron and that you can actually take consistently.

Don’t take iron and then forget about it

This is another part of iron treatment that I think is often overlooked.

If you start taking iron, we should check whether it is actually working.

I often recommend repeating iron studies relatively early — often around 8 weeks, depending on the individual situation.

The goal isn’t necessarily for your ferritin to be completely “normal” at eight weeks.

The goal is to see evidence that we’re moving in the right direction.

If your ferritin hasn’t changed, we need to ask why.

Are you taking enough?

Are you absorbing it?

Are you taking it in a way that interferes with absorption?

Are you continuing to lose iron?

Is there another underlying issue?

There is little value in taking a supplement for six months if it isn’t actually changing your iron status.

The bottom line

If you’re tired, losing more hair than usual, struggling with restless legs, or simply don’t feel like yourself, it may be worth looking beyond your hemoglobin.

Ask about your ferritin.

And remember that the laboratory’s “normal” range is a reference range — not necessarily a guarantee that your iron stores are optimal for you.

At the same time, low ferritin shouldn’t automatically lead to taking iron forever. The most useful approach is to determine whether your iron is low, why it is low, choose a form and dose you can tolerate, and then retest to make sure treatment is working.

Iron deficiency is common, treatable and often overlooked.

It deserves a closer look.

- Dr. Rebecca Tocher-Richmond

References

1. Vaucher P, Druais PL, Waldvogel S, Favrat B. Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. CMAJ. 2012;184(11):1247–1254. doi:10.1503/cmaj.110950. Read Here

2. Soppi E, et al. Non-anemic iron deficiency: correlations between symptoms and iron status parameters. European Journal of Clinical Nutrition. 2021. doi:10.1038/s41430-021-01047-5. Read Here

3. Winkelman JW, et al. Treatment of restless legs syndrome and periodic limb movement disorder: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine. 2024. Read Here

4. Allen RP, et al. Evidence-based and consensus clinical practice guidelines for the iron treatment of restless legs syndrome/Willis-Ekbom disease in adults and children. Sleep Medicine. 2018;41:27–44. Read Here

5. Thomson CA, et al. Iron Status and Associated Factors among Canadian Women: Results from the Canadian Health Measures Survey. Journal of Nutrition. 2023. Read Here

6. Tolerability of iron: a comparison of bis-glycino iron II and ferrous sulfate. Randomized double-blind crossover study. Read Here

Optimal Concussion Recovery

Thu, 06 Oct 2022 19:41:04 GMT

Optimal Concussion Recovery

Concussion symptoms can present in any combination of various physical, cognitive, and emotional symptoms. Although most individuals will make a full recovery within 10-14 days, studies show that 20% of individuals will experience symptoms greater than one month. Of that, 10-15% of individuals with symptoms persisting greater than three months will be diagnosed with PCS. No two concussions are the same, which is why individualized care and appropriate assessments are vital.

Here are three recommendations for optimal concussion recovery:

Get Connected : Seek medical care ASAP so red flag symptoms can be addressed or ruled out. Working with a multidisciplinary health care team that is well versed in concussion treatment and therapy can greatly impact the trajectory of recovery. Proactive treatment has the potential to be beneficial in improving symptoms and reducing the likelihood of developing PCS. Brain injury can be associated with chronic symptoms, disability, and additional health complications as a result of injury; emphasizing the importance of adequate care and early intervention. A single therapeutic agent may be insufficient to improve outcomes, suggesting that a combination approach to patient care may be more beneficial. A multidirectional treatment plan addressing the variety of disturbances a patient may experience post-concussion is more effective at reducing symptom severity and frequency.
Plan and Pace: Slow and steady wins the race! Despite being cleared to return to sport/work/school, a gradual return to physical and cognitive activity post-concussion may reduce symptom duration, with fewer post-concussive symptoms throughout. This method can be applied to social outings, activities of daily living, and recreational interests. Ask your health care team about developing a program for a successful and safe return. This may require the use of accommodations, return-to-play guidelines, and mental health support.
Addressing the Pillars of Health
Nutrition: Not only is nutrition implicated in injury prevention, but adequate and tailored nutrition can enhance recovery through its implications on physical and psychological well-being. This may be attained through diet modifications or supplementation.
Sleep: Trouble sleeping or sleeping too much is a common symptom after sustaining concussion. Sleep is critical for tissue repair and healing. In addition, sleep quality has impact on mood, cognitive function, and disease prevention.
Exercise: Remember when the advice was to sit in a dark room? This “cocoon therapy”, especially longer than 24-48 hours after injury, is detrimental to recovery. Rather, sub-symptom aerobic exercise can be beneficial for post-concussion. Specializing testing, such as the Buffalo Treadmill Test, can be administered to determine aerobic capacity.

Financials can be one of the biggest barriers to receiving adequate care post-concussion, so working with a practitioner who is acquainted with social services, programs, hotlines may be of service.

If looking for a practitioner who can empathize with the many challenges of navigating recovery and the health care system, I am here to help!

References:

Leddy, J. J., Wilber, C. G., & Willer, B. S. (2018). Active recovery from concussion. Current opinion in neurology, 31(6), 681–686. https://doi.org/10.1097/WCO.0000000000000611

Matuszak, J. M., McVige, J., McPherson, J., Willer, B., & Leddy, J. (2016). A Practical Concussion Physical Examination Toolbox. Sports health, 8(3), 260–269. https://doi.org/10.1177/1941738116641394

Brett, B. L., Meier, T. B., Savitz, J., Guskiewicz, K. M., & McCrea, M. A. (2021). Research Letter: Sleep Mediates the Association Between Prior Concussion and Depressive Symptoms. The Journal of head trauma rehabilitation, 36(4), E284–E288. https://doi.org/10.1097/HTR.0000000000000663

Turnagöl, H. H., Koşar, Ş. N., Güzel, Y., Aktitiz, S., & Atakan, M. M. (2021). Nutritional Considerations for Injury Prevention and Recovery in Combat Sports. Nutrients, 14(1), 53. https://doi.org/10.3390/nu14010053

Leddy, J. J., Haider, M. N., Ellis, M., & Willer, B. S. (2018). Exercise is Medicine for Concussion. Current sports medicine reports, 17(8), 262–270. https://doi.org/10.1249/JSR.0000000000000505

Connell, Amy Coyle RN, BSN. Concussions: Benefits of Academic Reentry Plans. Journal of Trauma Nursing: November/December 2017 - Volume 24 - Issue 6 - p 358-364

doi: 10.1097/JTN.0000000000000326

Silverberg, N. D., Iaccarino, M. A., Panenka, W. J., Iverson, G. L., McCulloch, K. L., Dams-O'Connor, K., Reed, N., McCrea, M., & American Congress of Rehabilitation Medicine Brain Injury Interdisciplinary Special Interest Group Mild TBI Task Force (2020). Management of Concussion and Mild Traumatic Brain Injury: A Synthesis of Practice Guidelines. Archives of physical medicine and rehabilitation, 101(2), 382–393. https://doi.org/10.1016/j.apmr.2019.10.179

Tator, C. H., Davis, H. S., Dufort, P. A., Tartaglia, M. C., Davis, K. D., Ebraheem, A., & Hiploylee, C. (2016). Postconcussion syndrome: demographics and predictors in 221 patients, Journal of Neurosurgery JNS, 125(5), 1206-1216. Retrieved Sep 19, 2022, from https://thejns.org/view/journals/j-neurosurg/125/5/article-p1206.xml

What are the psychological effects of massage therapy?

Fri, 22 Oct 2021 17:55:57 GMT

We all know that massage therapy helps with aches and pains in the body, but have you

considered the psychological benefits?

Personally, I experienced burnout around 6 years ago and was diagnosed with adrenal fatigue. Massage therapy (and a regular yoga practice) helped me regain my overall sense of wellness and brought me back to life. There were days that I felt so exhausted that it made completing simple tasks extremely overwhelming. Then, there were days that I felt so stressed and anxious that I had trouble relaxing and sleeping, to the point where I developed panic attacks in the middle of the night. I didn’t know about the psychological effects of massage at the time, but I always felt like it gave me energy when I was exhausted and helped me feel calm and sleep better when I was stressed. It is, still to this day, one of the greatest tools I use in stress management and in maintaining my personal sense of wellness.

Thanks to the advancement in research in the areas of massage therapy and the nervous system, researchers have found that massage increases relaxation, reduces stress and decreases anxiety and depression. Some clinical studies have also found that massage therapy has positive effects on neurotransmitters, such as dopamine, endorphins and serotonin and on the parasympathetic nervous system (PNS). The PNS is responsible for reduction of the heart rate; constriction of pupils; secretion of most glands, such as the salivary glands and the gastric glands in the stomach; and facilitation of the digestive process. The PNS creates the optimal environment in the body for healing and deep rest. The state is also known as the “rest and digest” state. Have you ever noticed your stomach growling embarrassingly half-way in a massage session? It’s a good thing because you have likely entered the “rest and digest” state. Your massage therapist knows this!

There have also been interesting studies on how massage affects job-related stress. After just a 15 minute on-the-job massage, results yielded a reduction in the saliva level of cortisol (the stress hormone). The subjects reported feeling more alert, which was supported by an EEG study that showed brain waves consistent with increased alertness. Following the massage, the subjects were also able to solve computerized problems quicker with 50% less errors (Turnbull,1994/5).

Since the mind and body are interconnected and function as a whole, mental stress can lead to physical stress and vice versa. Some common manifestations of stress in the body are muscle stiffness, trigger points, jaw clenching, tight upper shoulders, shallow breathing and exhaustion. Massage therapy treats not only the body but the mind as well. There are two main goals in treating stress – decrease the nervous system from firing and treat muscle hypertonicity.

You may have heard of the term Swedish massage; which is a common term for a general relaxation massage. The modern era of massage therapy started in the early nineteenth century. One of the most prominent practitioners at the time was Pehr Henrik Ling, a Swedish Psychologist and gymnast, who developed his own massage system in treating patients. The common techniques are gliding, kneading, frictioning, compression, percussion and vibration. The sequence is usually very fluid and rhythmical, and can be done with light or firm pressure. His system was being adopted widely in the Western world and is known today as Swedish Massage, named after this nationality. If you ask for a general relaxation massage, your massage therapist will likely perform a Swedish massage using a combination of those techniques. Heat may also be used to facilitate further relaxation.

To summarize, massage therapy has the following effects:

● Increase serotonin

● Increase dopamine

● Increase relaxation

● Improve sleep

● Decrease stress, depression and anxiety

● Improve cognitive functioning

The bonus part of massage therapy is that you don’t really have to do anything! You literally just lay there and will always feel better afterwards.

Alycia Ho, RMT, B.Mgt

Works Cited

Rattray, Fiona, and Linda Ludwig. Clinical Massage Therapy. Talus, 2000.

Salvo, Susan. Massage Therapy Principles and Practice. Elsevier, 2016.

Turnbull, Wendy. Massage and Medicine Emerging. vol. 8, no. Ontario Massage Therapist Association Newsletter, 1994/5.

6 Step PCOS Program

Fri, 22 Oct 2021 17:55:00 GMT

Polycystic ovarian syndrome (PCOS) is one of the most common hormone disorders affecting women. It is suspected that more than 1/10 women have PCOS yet many are undiagnosed. Some of the more common symptoms of PCOS are irregular or absent periods, acne, hair loss, cystic ovaries, infertility, and difficulty losing weight.

Although research has come a long way in terms of understanding the causes of PCOS, and more women are getting diagnosed, conventional medicine has little to offer in term of effective treatment. Women are often told that they need to lose weight to fix their PCOS, but weight loss is extremely difficult for women with PCOS due to no fault of their own. The typical formula of reducing food intake and increasing exercise rarely brings results. The drug, Metformin, is often prescribed but a recent study has shown that this medication did not help women with PCOS to lose weight after being on it for 3 months. Also, metformin is often poorly tolerated due to gastrointestinal side effects. The birth control pill can help with regulating the period but it doesn’t address any of the underlying imbalances that cause PCOS. It’s also obviously not a good solution for women who are trying to conceive.

Dr. Rebecca Tocher-Richmond, ND has been helping women with hormonal issues including PCOS for over 20 years. She has developed a specific interest in PCOS because she discovered early on in her career that there is so much that Naturopathic Medicine can do to help these women. Dr. Tocher-Richmond has created a 6 Step PCOS Program as a framework for treating PCOS. Although there are some aspects of treatment that apply to all women with PCOS, every woman is unique so each patients plan will look a little different. The naturopathic approach to treating PCOS is not a quick fix program. Although we often see some immediate improvements, other symptoms of PCOS take time to resolve. We work together to create an eating plan and lifestyle changes that are sustainable over the long term. Supplement recommendations are focused on a woman’s specific hormonal picture and needs. We do blood tests at various stages in the process to identify imbalances and to monitor results. If you or someone you know is struggling because of PCOS, please give us a call at the clinic or book an appointment online. We would love to help you on your path to wellness.

6 Step PCOS Program Overview

Step One

-health history to discuss your PCOS symptoms and all aspects of your health

-in-office testing including live blood cell analysis and urine test

-initial supplement recommendations for PCOS and other health concerns

-introductory dietary plan presented as a ‘foods to eat and foods to avoid’ list to keep it simple

-comprehensive blood work panel through Dynalife Lab

Step Two

-review of blood work findings. We will discuss what your numbers mean, how they relate to your symptoms, and how to resolve any imbalances

-more specific nutritional recommendations based on blood work results

-recipes will be provided including detailed weekly meal plans if that works for you

-nutritional supplements will be added or removed from your protocol based on your unique needs

Step Three

-discussion of progress on initial diet and supplement program

-address specific challenges that may be inhibiting progress such as cravings, stress and sleep

-nutritional supplements and dietary recommendations will be adjusted and tweaked based on your symptoms and results so far

-exercise recommendations based on what you enjoy and what’s best for PCOS

Step Four

-review of progress so far and address any challenges

-refine the nutrition and supplement recommendations

-how is the exercise going?

-discuss the toxins which are all around us and what you need to know for PCOS long term care

-Re-test the blood work

Step Five

-Review the blood work results

-adjust the dietary and supplement recommendations based on blood work results

-repeat the in-office testing-urine tests and live blood cell analysis

Step Six

Tweak the diet and adjust the supplements based on progress

Set up a maintenance plan for long-term success

PCOS is a lifetime condition but with a solid program of nutrition and supplementation the symptoms of PCOS can be effectively managed. Changes in the maintenance program are required based on changes in a patient’s life such as stress levels, pregnancy, effects of age and the development of other acute or chronic health conditions. The maintenance program will be adjusted accordingly. Annual PCOS specific blood work is recommended.

Intramuscular (IM) Vitamin Injections

Fri, 22 Oct 2021 17:54:05 GMT

By Dr.D.Vojtisek, B.Sc., N.D.

Over the last decade-plus of practicing Naturopathic Medicine one of my favourite treatment modalities has been the use of intramuscular vitamin injections. The advantage of this delivery system is mainly the nearly 100% absorption, which is greatly superior to oral supplementation, especially in situations where there is impairment of liver and/or digestive function at any level.

The most common vitamin in intramuscular injection formulations is Vitamin B12. As Naturopathic Doctors we tend to use its hydroxycobalamin or methylcobalamin forms as opposed to the synthetic and largely inactive cyanocobalamin form. A variety of other vitamins, minerals and other nutraceuticals can be added depending on the treatment goal.

IM injections are limited by the volume of fluid that can be injected at any given time without causing discomfort. Usually this volume tops out at about 3.5-4 mL. The injection is given directly into a muscle, most commonly the deltoid in the shoulder or the glutes/hip area.

The following is a list of just some of the medical conditions for which Vitamin B12 injections can be a viable treatment option:

Atherosclerosis/Ischemic Heart Disease Tinnitus

Herpes Zoster (shingles) Constipation

Urticaria Diarrhea

Vitiligo Fecal incontinence

Hearing loss Gatroparesis

Olfactory dysfunction (poor sense of smell) Back pain

Taste disorders Bursitis

Muscle cramps Osteoporosis

Migraine Peripheral neuropathy

Sciatica Trigeminal neuralgia

Anxiety Dementia/cognitive decline

Depression Postpartum depression

Alcohol addiction Anesthesia side effects

Asthma Chronic fatigue syndrome

Cirrhosis Diabetes

Fatigue Growth retardation

Hepatitis Hyperthyroidism

Infertility

I have observed great effectiveness of IM injections (all containing Vitamin B12) in treating all of the above conditions and many more. Generally speaking,most patients will report increased energy levels, mental clarity, motivation, improved sleep and greater mental focus following IM injections of Vitamin B12.

If you are suffering from any of the listed conditions or wish to find out whether IM injections may be an effective treatment option for you please book a consultation.

Sources: Gaby, Alan R., Nutritional Medicine, Concord, NH, Fritz Perlberg Publishing, 2011.

GUT MICROBIOTA AND NON-ALCOHOLIC FATTY LIVER DISEASE

Fri, 22 Oct 2021 17:52:30 GMT

By Dr.D.Vojtisek, B.Sc., N.D.

Non Alcoholic Fatty Liver Disease; NAFLD, is a condition that is becoming ever more common in our patient population, especially those with poor blood sugar control, metabolic syndrome (a combination of high blood pressure, high LDL cholesterol and triglycerides, high blood sugar and excess fat around the midsection) and those who are overweight, pre-diabetic or diabetic

While NAFLD is considered benign, the danger is that it tends to progress to a more serious liver condition, Non Alcoholic Steatohepatitis or NASH. NASH leads to inflammation of the liver resulting in scarring, fibrosis and cirrhosis (permanent damage and loss of function).

While naturopathic treatment protocols for NAFLD must include lifestyle and dietary changes to ease the toxic burden on the liver, there are excellent nutraceutical and herbal options as well. The target of these treatments is to improve insulin sensitivity, lessen inflammation, protect the liver from further damage and ultimately to help to regenerate normal liver cells and restore normal function, or at the very least, to slow and arrest the disease process.

Many recent studies have focused on the damaging effects on the liver of toxins absorbed into portal circulation as a result of dysbiosis (growth of harmful bacterial, yeast species in the gut) and SIBO (an overgrowth of bacteria in the small intestine). It appears these conditions can play a major role in the development of NASH and therefore their detection, diagnosis and treatment can be an important and effective part of a naturopathic NASH treatment protocol.

I have found that testing for and treating both dysbiosis and SIBO improves a great many health conditions and have begun to use this approach with patients suffering from NASH as well.

Sources: Klotter, Jule, Gut Microbiota and Nonalcoholic Fatty Liver Disease, Townsend Letter, June 2020, pp.32

BACKGROUND: A CONDITION WHEREBY THE LIVER LOSES ITS ABILITY TO PROPERLY PROCESS FATS, WHICH THEN BEGIN TO BE DEPOSITED IN THE LIVER ITSELF AND THROUGHOUT THE BODY LEADING TO WEIGHT GAIN, INFLAMMATION. POOR BLOOD SUGAR CONTROL/INSULIN RESISTANCE IS PART OF THE CLINICAL PICTURE

Kick Start Your Metabolism

Fri, 22 Oct 2021 17:51:15 GMT

Dr. Rebecca Tocher-Richmond, ND

Some people seem to be able to eat whatever they want and never gain a pound. We might say they naturally have a fast metabolism but there are steps you can take to make sure your metabolism is working up to its potential.

These are some of our favourite ways to boost your metabolism:

Stay Satiated

Even if you’re trying to lose a few extra pounds, staying fairly full is key to your success in managing your metabolism and your weight. Eat slowly, chewing well, until you’re about 90% full, and then stop. This will allow you to determine if you really do need more sustenance or if you’re just eating out of habit. Even if you’re aiming to reduce your food intake, starving will only make your metabolism slower as it tries to store the limited energy it’s being provided – and that’s the opposite of our goal.

Commit to Breakfast

It’s not surprising that those who don’t eat breakfast actually tend to gain more weight over time. That’s because those who skip this meal tend to make up for it (and more) by overeating at lunch, snack times, and dinner. After a good night’s rest your body is primed to accept the fuel it needs to move through the day. In fact, it needs more fuel because it’s been hours with your metabolism in resting mode! Try a breakfast that’s high in protein, and has some complex carbohydrates and a bit of fat to jumpstart your metabolism and keep you satisfied until lunch time.

Up That H20

Whether via glasses of water or herbal tea, giving your body quality fluids is essential to having a well-hydrated metabolism. Water helps keep nutrients flowing into your cells, carries toxins out of your body, and is key to a happy digestive system. It also keeps you feeling full, and helps your energy level.

Add Tea or Coffee

The antioxidants and small amounts of caffeine found in black, green, and white tea as well as coffee are beneficial to revving up your metabolism and keeping it chugging along healthily. One or two cups a day can provide the most beneficial amounts without going overboard. And, even better, adding herbal teas such as fennel, mint, or ginger tea after a meal can assist your digestion processes, helping meals to settle better and digest more easily – without added caffeine.

Spice Is Extra Nice

Studies show that adding spicy hot peppers or hot pepper sauces can help to increase your metabolism! Studies are showing that the thermogenic properties of peppers and capsaicin, a compound in chiles, can temporarily increase your body temperature, helping it to burn more calories in short bursts of time. So, try adding some extra spice to those soups or other foods, and see what benefit you might derive! Adding more flavour to your food also helps to prevent overeating.

Include Intervals

Any form of exercise can be bolstered with the addition of the short bursts of cardiovascular activity also known as ‘Interval Training’. Adding in 2-5 minute bursts of jumping jacks, skipping, or burpees are all great ways of building long lasting metabolism increases. If you’re a walker, try adding a few brisk hill repeats into your route.

Turn Down Stress

It’s been long understood that high levels of stress hormones like cortisol can result in a slowed metabolism and eventual weight gain. The opposite is also true: by turning down the stress in our lives we can help our brains, hormones, and bodies relax, a natural reboot for our metabolism.

Stimulate Your Stomach

If you consistently experience symptoms like heaviness after a meal, acid reflux, bloating, food allergies, undigested food in stool, flatulence, or even nausea after taking supplements you might be suffering from low stomach acid which, in turn, can result in lowered metabolism. Stomach acid, or HCL (hydrochloric acid) is a core requirement to digest effectively and one of the essential building blocks to a well-functioning metabolism. Our Naturopathic Doctors are very experienced in assessing and treating this digestive issue.

Excel With Enzymes

Sometimes there are particular foods that make us feel sluggish, heavy, bloated, or uncomfortable. In that case it might be time to consider a digestive enzyme to help break down food to make it more digestible and the nutrients within it more absorbable. Look for the ones that help with your food difficulties: protease for proteins, amylase for help with carbohydrates, lipase for help digesting fats, cellulase for breaking down fiber, and maltase to help convert complex sugars from grains into glucose. A broad spectrum digestive enzyme will cover all of your bases.

Sleep Soundly

The quality of your sleep doesn’t just affect your mood and energy level, it also has a profound effect on your metabolic state because deep REM sleep is the body’s time for rest and repair – and that includes how the body manages stress hormones, blood sugar levels, and inflammation – all of which play critical roles in our metabolism. We’re still learning much more about how important consistent sleep and rest are for our health, but what we do know for sure is that a sleep deprived body is slower and more lethargic which means weight management is harder. So if you choose just one of these tips to follow, make getting sleep your number one priority!

Looking for personalized assistance in maintaining a healthy metabolism? We can help you navigate this and provide you with a fully customized plan for better health. To book your appointment call us at 780-459-5601 or visit us online at www.npath.com.

Uses of Naturopathic Intravenous Therapy

Fri, 22 Oct 2021 17:49:06 GMT

Dr. David Vojtisek, ND

Since our last article on IV therapies offered at St.Albert Naturopathic Clinic we have had more inquiries as to what types of health challenges can benefit from such treatments. Dr. Vojtisek, for whom intravenous therapies are a special interest, as well as some of our other doctors, have prescribed various IV therapies with often excellent results for the following conditions:

General tonification of energy and the healing response

Alcohol and drug addiction

Lyme disease

Epstein-Barr Syndrome

Viral illness (colds, flu, CMV, herpes, shingles)

Rheumatoid arthritis

Chronic degenerative arthritis

High cholesterol

Heart disease

Heavy metal toxicity (chelation therapy.)

Neurological disorders

Gastritis, ulcers, IBS and stomach malabsorption issues

Ulcerative colitis and Chrohn’s disease

Anemias

Adrenal fatigue as a result of chronic stress

Post-traumatic or post-operative wounds that do not heal

Nutrient deficiency

And more…

In order to assess whether you are a candidate for IV therapies please book a consultation at St. Albert Naturopathic Clinic. You may need to undergo specific blood tests before starting IVs, depending on your unique situation.

Barberry reduces insulin levels

Fri, 22 Oct 2021 17:48:12 GMT

Dr. Rebecca Tocher-Richmond, ND

Insulin is a hormone that controls blood sugar levels. A person can have normal blood sugar levels yet high insulin. I will often test insulin levels in my patients with PCOS (polycystic ovarian syndrome) or any of my patients that are having difficulty losing weight without obvious cause. A patient may be told that they have normal insulin based on standard lab values but it might still be too high to effectively manage weight. If I determine that a patient has high insulin there are some very effective nutritional and supplement measures to help. I often use Barberry in my practice for patients with high insulin and this review of research supports this use. In total, 7 studies, comprising 452 participants, were included in this systematic review. The meta-analysis revealed that barberry significantly reduces insulin levels. I will continue to use this herb with confidence to help with weight loss.

Safari Z, Farrokhzad A, Ghavami A, Fadel A, Hadi A, Rafiee S, Mokari-Yamchi A, Askari G. The effect of barberry (Berberis vulgaris L.) on glycemic indices: A systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Medicine. June 2020.

Natural health products prove effective for allergic rhinitis

Fri, 22 Oct 2021 17:46:50 GMT

Dr. Rebecca Tocher-Richmond, ND

Allergy season is upon us and many of our patients are looking for alternatives to pharmacological therapies. This systematic review aims to synthesize the available evidence relating to the treatment of allergic rhinitis with a variety of natural health products. A total of 57 062 articles were derived from searching seven online databases and evidence from 48 RCTs and 10 observational studies were reviewed. Promising evidence for the following single supplements were found: apple polyphenols, tomato extract, spirulina, chlorophyll, honey, conjugated linoleic acid, MSM, isoquercitrin, vitamins C, D and E, as well as probiotics. Combination formulas may also be beneficial, particularly specific probiotic complexes, a mixture of vitamin D3, quercetin and Perilla frutescens, as well as the combination of vitamin D3 and L. reuteri. Clearly there are many options for the natural treatment and prevention of allergies.

Pellow J, Nelte A, Temane A, Solomon, EM. Health supplements for allergic rhinitis: A mixed-methods systematic review. Complementary Therapies in Medicine. June 2020.

Do You Need More Magnesium?

Fri, 22 Oct 2021 17:45:43 GMT

Dr. Rebecca Tocher-Richmond, ND

Magnesium is involved in over 600 biochemical pathways in the body (1). As a result, it plays an important role in many common health conditions and symptoms.

Symptoms of magnesium deficiency include muscle cramps and twitches, headaches, irritability, anxiety, fatigue, heart palpitations, high blood pressure, chocolate cravings, and much more. Some people don’t experience any obvious magnesium deficiency symptoms at all, yet magnesium still becomes a very helpful part of their naturopathic treatment plan.

Headaches

Magnesium has been shown to help all types of headaches. Since magnesium acts as a muscle relaxant it’s useful in the prevention of tension headaches (2). Other studies have used IV magnesium in the emergency room for the treatment of severe migraines. In one study, complete elimination of pain was observed in 80% of patients within 15 minutes of the infusion of magnesium (3).

Menstrual Cramps

Due to its role in relaxing muscles, it’s not surprising that magnesium is also helpful for the treatment of menstrual cramps (4). The research has shown that magnesium supplementation decreases the need for additional pain killers for cramps (5). It has also been shown to help with other symptoms associated with PMS and peri-menopause.

High Blood Pressure

Interest in the ability of magnesium to help with cardiovascular disease has been growing for years. High blood pressure or hypertension is a significant public health challenge because it is associated with cardiovascular disease and premature death. Low magnesium levels increase the risk of developing hypertension (6). Fortunately, research has shown that supplementing with magnesium can naturally bring blood pressure back into a healthy range (7,8).

Anxiety

Magnesium plays an important role in mood disorders such as anxiety. Neurotransmitters are the brain messengers that control mood, and magnesium is important for neurotransmitter production. In several studies, people who took magnesium supplements reported less anxiety (9). Since chronic stress depletes magnesium, many of our busy patients feel calmer and more productive when taking magnesium supplements.

Magnesium may also help boost athletic performance, fight depression, decrease inflammation, resolve constipation, treat insomnia, and help with the treatment of diabetes.

Magnesium is found in many common foods such as legumes, whole grains, nuts, seeds, leafy greens, fatty fish, avocados and bananas, but it is very difficult for many people to meet their needs through diet alone. Certain health conditions, lifestyle habits, and medications can disrupt your body’s ability to absorb magnesium and increase your magnesium needs even further.

Blood tests for magnesium are readily available but aren’t very useful for evaluating magnesium status in the body overall. Magnesium is kept mostly in our bones and soft tissues. The amount of magnesium in our bloodstream is only about 1% of the total magnesium in our bodies.

The recommended dose of magnesium is very individualized. Magnesium is also available in various forms such as magnesium citrate, magnesium bis-glycinate, liquid magnesium, magnesium lotion, or even magnesium injections. As always your naturopathic doctor is the best person to consult regarding your specific magnesium needs!

References

de Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev. 2015;95(1):1‐46. doi:10.1152/physrev.00012.2014

Woolhouse M. Migraine and tension headache–a complementary and alternative medicine approach. Aust Fam Physician. 2005;34(8):647‐651.

Mauskop A, Altura BT, Cracco RQ, Altura BM. Intravenous magnesium sulfate rapidly alleviates headaches of various types. Headache. 1996;36(3):154‐160. doi:10.1046/j.1526-4610.1996.3603154.x

Proctor ML, Murphy PA. Herbal and dietary therapies for primary and secondary dysmenorrhoea. Cochrane Database Syst Rev. 2001;(3):CD002124. doi:10.1002/14651858.CD002124

Parazzini F, Di Martino M, Pellegrino P. Magnesium in the gynecological practice: a literature review. Magnesium in the gynecological practice: a literature review. Magnes Res. 2017;30(1):1‐7. doi:10.1684/mrh.2017.0419

Schutten JC, Joosten MM, de Borst MH, Bakker SJL. Magnesium and Blood Pressure: A Physiology-Based Approach. Adv Chronic Kidney Dis. 2018;25(3):244‐250. doi:10.1053/j.ackd.2017.12.003

Hatzistavri LS, Sarafidis PA, Georgianos PI, et al. Oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension. Am J Hypertens. 2009;22(10):1070‐1075. doi:10.1038/ajh.2009.126

Guerrero-Romero F, Rodríguez-Morán M. The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial. J Hum Hypertens. 2009;23(4):245‐251. doi:10.1038/jhh.2008.129

Boyle NB, Lawton CL, Dye L. The effects of magnesium supplementation on subjective anxiety. The effects of magnesium supplementation on subjective anxiety. Magnes Res. 2016;29(3):120‐125. doi:10.1684/mrh.2016.0411

Functional Medicine

Fri, 22 Oct 2021 17:44:04 GMT

Dr. Allison Ronda, ND

Functional medicine is a systematic biology-based approach focused on identifying and addressing the root cause of imbalances and disease in the body. Every symptom and health problem an individual experiences could be a contributing factor to the underlying root cause and disease state. The exact mechanism and cause of each disease state depends on different factors. These include an individual’s genes, environment, lifestyle, and stress management.

Functional medicine lab testing aims to prevent disease before it happens by assessing patterns of imbalances that without intervention could lead to chronic health problems. These tests can be used to identify nutritional deficiencies, toxic exposures, food sensitivities, inflammatory response and triggers, genetic susceptibilities, and imbalances in hormones and neurotransmitters.

The treatments that address the right underlying root cause will have a lasting benefit beyond suppressing the symptoms. This way of practicing is patient-centered, it integrates a science-based health approach, and combines the best of western medical practices with alternative-based approaches. In the end, the goal is to promote health and wellness in each individual and return them to optimal health.

I have finished taking a comprehensive certification program in functional medicine. This involved hundreds of hours of coursework and examinations to complete this program. My practice is more diverse and allows me to work with a variety of complaints like PCOS, menopause, infertility, thyroid issues, SIBO, autoimmune conditions, and inflammation. I support my patients to healthier lifestyles and a return to wellness, even after years of health problems. Dr. Allison Ronda B.A.Sc., ND, CCT, CFMP

Quinoa and Chickpea Salad

Fri, 22 Oct 2021 17:41:49 GMT

Dr. Rebecca Tocher-Richmond, ND

This recipe checks all the boxes for the perfect recipe in my book. You can make it ahead, leftovers are delicious, it’s a great side dish for BBQ season but can also be a full meal, it’s vegetarian and gluten free! I’ve made this for family and friends more times than I can count and I always get asked for the recipe. So here it is!

1 cup Quinoa

4 green onions, chopped

4 tomatoes, finely chopped

1 bunch fresh parsley, finely chopped

½ cup fresh mint, finely chopped

½ green pepper, chopped

½ English cucumber, finely chopped

2 cups feta cheese (1 cup may be plenty)

1 can chickpeas, rinsed and drained

2 carrots, grated

½ cup fresh lemon juice

½ cup olive oil

2 tsp garlic, minced

salt and pepper

Cook 1 cup quinoa in 2 cups water until water is absorbed and grains are soft. Fluff with a fork.

Add remaining salad ingredients and half the lemon juice to quinoa in a large bowl.

Combine olive oil, the rest of the lemon juice, garlic, salt and pepper in a jar with a tight fitting lid and shake to blend. Pour over salad and toss until well mixed.

Do birth control pills cause depression in teenagers?

Fri, 22 Oct 2021 17:41:01 GMT

Dr. Rebecca Tocher-Richmond, ND

A group of 1010 females aged 16-25 were followed up for 9 years to examine the association between oral contraceptive (OCP) use and depressive symptoms. This study was published in JAMA Psychiatry. OCP use as a whole was NOT associated with an increase in depressive symptoms BUT at age 16 years old, girls who used OCP did have higher rates of depression compared to 16 year olds who weren’t on the pill. More crying, eating problems and hypersomnia was observed in the young women. It was suggested that girls’ brains are still developing at 16 and therefore are more affected by the OCPs than a 22 or 25 year old. The authors also noted that in contrast to adult depression which usually includes loss of interest or pleasure, teenage depression is more characterized by physical disturbances such as loss of energy, changes in weight, appetite and sleep.

Many young women are prescribed oral contraceptive pills to regulate their periods or for painful periods. Naturopathic medicine offers many effective solutions for these troubling symptoms. Herbs, nutritional supplements and dietary changes usually work particularly well in young, otherwise healthy patients. If a woman decides that staying on OCPs is the best option for her, nutritional supplements can reduce the risk of depression and other side effects. Research has shown that women taking OCPs have lower levels of several B vitamins in their bodies. These same vitamins are important in the prevention of mood disorders and other side effects of oral contraceptive use. As always, I recommend consulting with one of our Naturopathic Doctors for a treatment plan specific to you!

1. de Wit AE, Booij SH, Giltay EJ, Joffe H, Schoevers RA, Oldehinkel AJ. Association of use of oral contraceptives with depressive symptoms among adolescents and young women. JAMA Psychiatry. Published online October 2, 2019. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2751923. Accessed October 2, 2019.

2. McArthur JO, Tang H, Petocz P, Samman S. Biological variability and impact of oral contraceptives on vitamins B(6), B(12) and folate status in women of reproductive age. Nutrients. 2013;5(9):3634‐3645. Published 2013 Sep 16. doi:10.3390/nu5093634

3. Var C, Keller S, Tung R, Freeland D, Bazzano AN. Supplementation with vitamin B6 reduces side effects in Cambodian women using oral contraception. Nutrients. 2014;6(9):3353‐3362. Published 2014 Aug 26. doi:10.3390/nu6093353

Dr. V’s Sleep Challenge

Fri, 22 Oct 2021 17:39:28 GMT

Dr. David Vojtisek, ND

We have all heard ad nauseam how all-important it is to get our sleep. Most of us have also experienced what it feels like when we don’t.

As it turns out the process of sleep is extremely important for many of our bodies’ regulatory functions. Our internal organs need to decrease their activity in order to rejuvenate and repair themselves, our musculoskeletal system also needs to rest and repair, many important hormones are released and keep our internal clock (circadian clock) running accurately, and our immune system is also kept in balance and strengthened while we sleep. The intricate web of checks and balances and various feedback loops and control mechanisms related to sleep is beyond this article but I find one of the most important and perhaps easiest to perceive is the fact that the function of our adrenal glands corresponds very well to the amount, quality and TIMING of our sleep. Yes it is important to get 7.5 to 8.5 hours per night but also important is the time we get to sleep. This is in part due to the fact that our adrenal glands manufacture the majority of cortisol, needed for various daily body functions, between 10 PM and 2 AM.

And so Dr. Vojtisek challenges all of you to try this simple experiment, that is if you are not doing so already. For 7 nights get into bed around 9:30 and actually shut the light off by 10:00 PM, yes this will include one weekend! Over the week write down how you are feeling compared to when you get to bed later and/or at different, irregular hours of the night.

I look forward to hearing some of your comments.

Other factors that can improve sleep quality are: the bedroom should be totally dark and at 18 degrees Celcius or cooler, 1 hour prior to sleep it is best to avoid TV and computer screens of any kind and best to avoid heavy foods for at least 2 hours prior to bedtime.

Vitamin D In Pregnancy May Prevent Allergies In Babies

Fri, 22 Oct 2021 17:38:08 GMT

Dr. Rebecca Tocher-Richmond, ND

A recent study highlights the importance of Vitamin D during pregnancy. This study has shown that Vitamin D status in early pregnancy has a significant effect on rates of allergies in young children. Women with lower blood levels of vitamin D in early pregnancy were more likely to see atopy (allergic asthma and atopic dermatitis/eczema) in their children at 2 years of age.

We are seeing more allergies in young children than ever before, so it’s great to see a study showing such a potential approach to prevention. Vitamin D supplements are affordable, readily available and easy to take. Vitamin D is actually a hormone that our bodies can make in response to sun exposure. Most people need to take vitamin D in supplement form because in Canada, we don’t get as much sun as we need to produce adequate amounts of vitamin D. The skin’s ability to make vitamin D also decreases as we age. Food sources of vitamin D are very limited making it nearly impossible to get sufficient vitamin D from diet alone. A Naturopathic Doctor can give you advice about the correct dose and type of vitamin D for you.

Smith M, O’Brien EC, Alberdi G, et al. Association between vitamin D status in early pregnancy and atopy in offspring in a vitamin D deplete cohort. Ir J Med Sci. 2020;189(2):563‐570. doi:10.1007/s11845-019-02078-5

Naturopathic Intravenous Therapies

Fri, 22 Oct 2021 17:36:07 GMT

Dr. David Vojtisek, ND

Many of you may not be aware of the fact that vitamins, minerals and other natural substances can be administered intravenously, that is, by being dripped directly into the bloodstream via a vein.

Why not simply take the same substances orally, as a pill or capsule?

The main reason is that when taken orally, a pill or capsule must first be broken down/digested in the stomach, absorbed in the intestines, activated/processed by the liver and only then delivered into the cells where they are needed via the bloodstream. It is not uncommon, however, for upwards of 70% of the original dose to be lost by the last step of this process. In addition to this a certain amount of energy is often required for the substance to cross into the cell (this is called active transport) or quite a high blood concentration of the substance is needed in order for the target cell to absorb it efficiently.

This is where intravenous treatments come in, they bypass the digestive tract completely as the healing substances are delivered directly into the bloodstream. Also, these treatments can increase the concentrations of the substances to be delivered high enough to facilitate optimal absorption into the cells where they are needed for healing and/or normal function.

Dr. Vojtisek received the necessary additional education and training for intravenous naturopathic therapies while still attending the Canadian College of Naturopathic Medicine back in 2007 and has used them extensively in his practice since then.

He uses them to treat, among other conditions, cancer related illness, infections and immune deficiencies, fatigue, adrenal hypofunction, to optimize athletic performance and recovery, migraines, fibromyalgia, chronic fatigue syndrome, and upper respiratory tract infections

To find out whether you may benefit from naturopathic intravenous therapies please call our clinic to book a case evaluation/initial visit with Dr.Vojtisek as the first step or simply call for additional information.

Mental Health and Wellness

Fri, 22 Oct 2021 17:33:58 GMT

Dr. Allison Ronda, ND

Given the constantly changing events surrounding the COVID-19 pandemic, everyone is experiencing different degrees of reaction and anxiety. We are not mental health practitioners, but there is evidence-based information that can help in times of high anxiety and stress. During these stressful times, it is more important than ever to take care of your mental health and wellness. If you are experiencing distress, please call your local crisis centre.

https://thelifelinecanada.ca/help/crisis-centres/canadian-crisis-centres/Self-care and mental wellness go far beyond the basic needs of life. It is about being self-aware and learning to take care of your own mental health which includes connecting to others, belonging, and learning how to relax. Relaxation techniques strive to create a natural relaxation response in your body. These techniques include practices such as meditation, yoga, tai chi, deep breathing exercises, guided imagery exercises, progressive relaxation, and biofeedback relaxation programs. If you take care of other people, you should also take care of yourself. How you take care of yourself is going to be different for everyone as we all have varying interests and needs. There is a wide variety of approaches you can take to help you in achieving mental health and wellness in your life.

Eat a healthy, nutrient-rich diet.

Get at least 7-8 hours of sleep a day.

Stay active by ideally doing 30 minutes of exercise 4x per week.

Practice breathing exercises.

Write in a journal, or find a quiet space.

Learn a new skill or hobby.

Talk to someone daily.

Get outside, go for a walk, and breathe in the fresh air.

Give your brain a workout through games such as scrabble or crossword puzzles.

Avoid cigarettes, drugs, and excessive alcohol.

Treat yourself.

Do something uplifting for yourself or for others.

Learn stress management, relaxation techniques, and self-care.

And remember to laugh.

The Effect of Exercise on Premenstrual Symptoms

Fri, 22 Oct 2021 17:33:01 GMT

Dr. Rebecca Tocher-Richmond, ND

Researchers looked at a total of 361 studies on this subject for this systematic review. Overall, exercise was found to be effective in improving physical symptoms such as pain, constipation, breast sensitivity, and psychological symptoms such as anxiety and anger. The authors concluded that exercise is an effective intervention for alleviating premenstrual symptoms in women with premenstrual syndrome.

Complemet Ther Med. 2020 Jan;48:102272. doi: 10.1016/j.ctim.2019.102272. Epub 2019 Nov 27.

Forest Bathing or Shinrin-Yoku

Fri, 22 Oct 2021 17:31:28 GMT

Dr. David Vojtisek, ND

The fact that spending time “out in the sticks” has a calming and relaxing effect is something most of us have either experienced for ourselves or at least heard mentioned. It has, however, now been put to the test in many scientific studies, many of them in Japan.

The practice of forest bathing (really just spending quiet time in a forest) has been proven to lower heart rate and blood pressure, reduce stress hormone production, boost the immune system, improve overall feelings of well-being and improve symptoms in children with attention disorders.

Studies have shown significant increases in NK cell activity (Natural Killer cells are part of the immune system and provide rapid response to virus-infected cells and respond to any attempt at tumor formation and are associated with immune system health and cancer prevention) lasting for up to a week after each forest visit.

Forest bathing also significantly lowers cortisol levels, this is one of the main stress hormones in the body and when at excessively high levels, interferes with a balanced immune response.

With many of us spending more time at home perhaps this is a good opportunity to give this practice a go, 30-45 minutes is optimal and incidentally, in an urban environment, a city park offers many of the same benefits, the more trees and the larger the variety of tree species, the greater the benefit. When you decide to go out for your “forest bath”, of course, do so safely!!

Enjoy!!!Dr. David Vojtisek, ND

Forest bathing also significantly lowers cortisol levels, this is one of the main stress hormones in the body and when at excessively high levels, interferes with a balanced immune response.

Enjoy!!!

Milk Consumption & Breast Cancer Risk

Fri, 22 Oct 2021 17:30:07 GMT

Dr. Rebecca Tocher-Richmond, ND

This research was based on data from the Adventist Health Study-2 which looked at the diet and health among Seventh-Day Adventists in North America. The data suggests that milk raises breast cancer risk and the more you drink, the higher the risk may be.

“Consuming as little as 1/4 to 1/3 cup of dairy milk per day was associated with an increased risk of breast cancer of 30%,” first author Gary E. Fraser, MBChB, PhD, said in a press statement. Fraser is affiliated with the School of Public Health at Loma Linda University, California.

“By drinking up to 1 cup per day, the associated risk went up to 50%, and for those drinking 2 to 3 cups per day, the risk increased further to 70% to 80%,” he added.

Because this study was an observational type, this data wasn’t considered definitive enough to warrant a change to current guidelines.

The findings were published February 25 in the International Journal of Epidemiology.

New Study Suggests Milk Could Increase Breast Cancer Risk – Medscape – Feb 28, 2020.

Hot/Cold Contrast Showers

Fri, 22 Oct 2021 17:28:50 GMT

Dr. David Vojtisek, ND

Hydrotherapy includes a broad spectrum of techniques using water in various ways to improve different aspects of health and well-being as well as treating various health conditions. An easy, do-it-yourself technique is called “contrast bathing or contrast showers.” Its practice has been studied and shown to improve immune function by increasing the numbers of white blood cells produced in our bodies and increasing their activity as well.

Here is how it is done; keep in mind that you always need to spend more time in the heat (usually 3x longer in the heat) and always end with cold (as cold as you can stand it).

· Shower in warm/hot water for 3-5 minutes.

· Now turn off the hot water and shower under cool/cold water for 1 minute only.

· Repeat 3-5 times

Various studies have shown that practicing the above can reduce sick days by up to 30% and increase white blood cell (immune) activity by 33%!

Dr.Vojtisek is an enthusiastic proponent of hydrotherapy and practices it daily himself, give it a try!!

5 Ways To Rev Up Your Energy

Fri, 22 Oct 2021 17:27:31 GMT

Dr. Rebecca Tocher-Richmond, ND

For many people, the best indicator that you’re having a great day is feeling that your energy is high, and you’re enjoying accomplishing the tasks at hand.

Now, how often do you have that feeling? Do you remember the last time you felt that way? It’s normal to have periods of time where life gets so busy that our energy has to be directed into specific tasks, or that we might be overtaxed and tired as a result. But if you’ve had low energy for a long period of time and can’t seem to get out of that funk, it could be time to address your energy levels more proactively. Try exploring these tried and true methods of protecting and bolstering your energy levels.

Stay Hydrated

Think of it this way: your body is about 60% water so if you’re dehydrated your body won’t be able to function as well as it should – and it will tell you so. Headaches, lethargy, dry mouth, irritability, these are all signs that you need to hydrate. When your body is hydrated, your blood can more easily carry oxygen and nutrients to where they need to be and that results in a lift of energy!

Short High-Intensity Exercise

Even as little as 30 minutes of exercise, three times a week can help you increase your energy and motivation. And some of the best kinds of activity for revving up your energy come in short bursts of high-intensity movement. Whether you choose to take a HIIT class that focuses on interspersing bursts of cardio and strength training, or you decide to get outside on your lunch break for a brisk walk, swinging your arms and moving vigorously, those bursts of exertion will help you rev up your engine and keep you going for the rest of the day. Extra points if these activities happen outside, where you get the additional energy boosting effects of being in nature and getting healthy doses of sunshine!

Increase Your B12

B-vitamins are also known as the ‘happy vitamins’ for their ability to convert dietary nutrients into chemicals that the body can use for energy. While the body needs several different B vitamins, one that is especially tied to good energy is vitamin B12. Brain fog, fatigue and low mood can all indicate low levels of vitamin B12 in the body. B12 is primarily found in animal-based foods like meat, dairy, and eggs, so people who avoid these foods are at higher risk of B12 deficiency. Vitamin B12 absorption also decreases as we age making it a common contributor to low energy as people get older. Vitamin B12 levels can be tested in blood tests but the levels that are considered ‘normal’ in conventional medicine are not high enough for good energy from a naturopathic perspective. A good B complex can be found in a capsule but the most effective way to boost Vitamin B12 specifically is through a tablet that dissolves under your tongue, or through B12 injections.

Improve your sleep

On average we need 7 hours of sleep per night. Some people need 8 or even 8.5. Figure out where you land on the spectrum of sleep requirements and make this a priority. Equally if not more important is the quality of your sleep. Research is showing that screen time before bed can negatively affect sleep quality. Nighttime snacking and consuming alcohol (even small amounts) are other lifestyle factors that can make you feel sluggish the next day.

Look at your nutrition

There isn’t one approach to eating that’s best for everyone but a good start is focusing on consuming whole foods and limiting processed food. A wide variety of vegetables, fruit, whole grains and beans, and clean protein will give your body the nutrients it needs for optimal energy. The most common nutritional culprit in depleted energy levels is sugar. By reducing sugar many of our patients notice their energy improves. Also, you would not believe how many people tell me that their overall energy is actually much better after eliminating coffee!

Maintaining healthy energy levels can be challenging when faced with the stresses of everyday life, but these tips can help you rev up your engine and keep you humming a happy tune all day long. If you still find that your energy levels seem low, or your sleep isn’t restorative, we may need to take a closer look at what is going on. Low energy is a very common (but treatable!) concern for patients in our clinic. Book an appointment and let’s help you get back to your energetic self.

Monster Breakfast Cookies

Fri, 22 Oct 2021 17:24:53 GMT

Cookies for breakfast? Yes please! They are also great for a healthy snack anytime.

Ingredients

2 Banana (mashed)

2 Egg

1 Carrot (grated)

1/2 cup Almond Butter

2 tbsps Coconut Oil

2 tbsps Maple Syrup

1 1/2 cups Oats

1 cup Almond Flour

1/4 cup Pumpkin Seeds

2/3 cup Organic Raisins

1 tsp Cinnamon

Directions

1. Preheat oven to 350ºF (177ºC).

2. In one mixing bowl, combine mashed banana, eggs, grated carrot, almond butter,

coconut oil and maple syrup. Mix well.

3. In another bowl, mix together oats, almond flour, pumpkin seeds, raisins and cinnamon.

4. Combine wet and dry ingredients and mix well. Using clean hands, form dough into large

cookies and place on a baking sheet. Bake in oven for 25 to 30 minutes, or until cookies

are golden brown.

5. Remove and let cool completely before storing in an airtight container or in the freezer.

Enjoy!

Dr. Rebecca

We're Here To Help!

Fri, 22 Oct 2021 17:23:03 GMT

We’re in this together and we wanted to let you know what we’ve been working on to support you through these challenging times. Although the front door of our clinic is closed, we are still here for you! We welcome your phone calls, emails, and online appointment bookings. We offer phone consultations to all of our current patients. Due to the new stress we are all facing, your physical and mental health needs support now more than ever. Some of you may be finding yourselves with more free time, making it the perfect time to focus on resolving troubling symptoms or working towards your health goals. Phone consultations can be booked by phoning the clinic at (780) 459-5601 or booking online. There is a “book an appointment” button on our home page. Thank you!

Free delivery of supplements within St. Albert

Please phone us if you need refills on any of your supplements. (780) 459-5601 We accept payment over the phone and we will deliver your supplements to your door at no extra charge. Our goal is to keep you on your program while keeping you safe at home.

Supplement delivery to Edmonton and surrounding areas

Please call the clinic for your order. Your supplements will be delivered by Canada Post. Shipping is free on orders over $100.00.

Free Immune System Support Consultations

Our Naturopathic Doctors are offering free phone consultations to current patients to provide a plan to help keep your immune system strong. This offer will be available for the next week. You can book these free visits online or by calling the clinic. To discuss any other health issues, please book a regular phone consultation.

Thank you for working with us to make sure St. Albert Naturopathic Clinic stays a safe and healthy space for all. We looking forward to helping you soon!