Nutrition and Lifestyle

Athletes have special needs when it comes to fuelling for optimized performance.  Nutrition requirements are continuously shifting depending on the desired activity as well personal goals such as weight loss or improvements to lean muscle mass. There are a growing number of vegetarian athletes at the amateur and professional levels which raises discussions on whether or not an athlete is put at a disadvantage when choosing to eliminate some or a majority of animal derived foods.  While there are several types of different vegetarian diets, including but not limited to lacto-, ovo- and macro-, we are going to discuss the

When thinking about self-care as a mom it’s easy to fall into the trap of “mom guilt.” We tend to feel bad about taking time for ourselves when we could be doing something for our kids or our home. But as we’ve all heard, it’s more detrimental to our mental (and physical) health to neglect our own needs. When moms put themselves on the back burner for too long resentment can build and/or we can burn out. Sometimes we know what to do when we do get “free time.” As I write this my own little one is upstairs taking

Over the past few years, what we used to call our good gut bacteria or intestinal flora has been the object of growing scientific investigations and public interest. It is now widely accepted that a healthy microbiome is one of the key-element to our overall health and the use of probiotics supplements and fermented foods have become common practice. However, we might not be so familiar with the best practices when it comes to feeding our microbiota and maintaining a healthy microbiome. Let’s explore some simple ways to achieve that! Getting acquainted with our wonderful microbiom Did you know that

In today’s unpredictable environment of world-wide pandemics, health concerns and economic uncertainty, it is easy to succumb to the negative effects of stress on the body. We are being exposed to a greater variety of stressors daily. We may think that one type of stress is better or worse than another, but in reality, the body interprets and responds to all stress in the same manner: cortisol release. You may have heard cortisol described as the “stress hormone.” When the body experiences stress, cortisol and catecholamines are released from the adrenal cortex which activate the “fight-or-flight” mechanism. This mechanism prepares

by Dr. Aaron Zadek ND, CISSN Dietary fiber plays an important role in maintaining gut health and function.  Fiber is useful in helping feel full after meals, ensuring our bowel movements are regular as well as stimulating the growth of healthy bacteria to allow the gut microbiome to thrive. It is important that fiber, both soluble and insoluble, is included in everyday consumption to ensure optimal gut health (1). These fibers are found in a variety of different foods as well as prebiotic and full fiber supplements that can be used in times of bowel irregularity or for general health

As any good builder can attest, creating a strong foundation is imperative. Likewise, in health, we want to ensure that we are providing each bodily system with the key structures for proper physiology. See the thing is our bodies are very good at knowing what to do in the right circumstances. So, when we talk about health optimization, we are really talking about creating those “right” circumstances.  Of course, we all have different needs depending on our dietary habits, current health status, environment, and genetic predispositions. That being said there are some universal principles we all need to take stock

February is heart health month so of course we start to see more posts on heart-healthy recipes and natural ingredients. One thing you might notice is that many of these natural compounds fall into the category of antioxidants. This is a broad term that includes any substance that that can prevent or slow damage to cells caused by free radicals. Free radicals are unstable molecules that are produced in our bodies as results of normal cell energy production or from external damaging influences (i.e. UV radiation, chemicals etc.). The cardiovascular system is especially sensitive to the effects of free radicals.

By: Dr. Robyn Murphy, ND Your genes are the same throughout life, so genetic testing could technically be done from the point of conception; however, this seems somewhat invasive. Joking aside, this question comes up frequently from savvy parents looking to make the best lifestyle and dietary choices for their kids for prevention as well as optimizing their potential. Some key information is available to parents using genetic testing. 1.  Dietary restrictions Genetic testing is exceptionally helpful for parents who want to know if their child is at risk for Celiac disease or gluten sensitivity. It is especially helpful if a