Welcome to your one stop shop for everything wellness.
This page is designed to provide you with the resources you need to support your total health and wellness journey. The information provided is meant as a guide, it’s your choice what resources to use to meet your goals. I am here to help and wish you only success. Your health is your responsibility, and it is time to take care of your heart, body, mind, and spirit.
Naturopathic Medicine is more than just treatment for a condition. It is about living your life to the fullest. It is also about balance, prevention and support. The commitment is long term and naturopathic living is a lifestyle. I hope you will stay the course with help from these exercises, books, recipes, videos and tips.
Mind Over Mood
Mind Over Mood is workbook developed by clinical psychologists Dennis Greenberger and Christine A. Padesky. The authors provide a step-by-step, in-depth systematic approach to developing skills in cognitive behavioural therapy (CBT). CBT is an evidence-based technique that helps change the way you feel by to changing the way you think. This book provides you with worksheets to track your progress and set actionable goals. You can check in with yourself regularly to see how you are managing with your new skills and with practice you will be able to feel calmer, and happier.
Calming the Emotional Storm
Calming the Emotional Storm is a simplified guide to dialectical behaviour therapy (DBT) using mindfulness and acceptance. Sheri Van Dijk uses the approach of DBT to teach and develop skills for calming your emotions. This book offers exercises to practice mindfulness meditation, controlled breathing and validation. This book is designed to help you understand your feelings, validate your emotions and change your behaviour.
Full Catastrophe Living
Jon Kabat-Zinn is well known for his work in mindfulness-based stress reduction. This book describes the practices of mindfulness meditation to manage chronic pain, anger, and anxiety to balance and improve overall quality of life. Full Catastrophe Living offers several meditation techniques including breathing, awareness, and attention to help focus your thoughts on the present.
The Worry Cure
The Worry Cure is a seven-step guide to help you manage your worry. This hands-on book provides tips and tools to help control your emotions, challenge your thinking, understand your beliefs and change your behaviours. The techniques and exercises outlined are practical and easy to follow. By the end you will have a better grip on your thoughts and bring focus to what is important.
You Are a Bad Ass
You are a Bad Ass is an eye-opening self-help book that provides you with insight on how to stop doubting yourself and allowing others to influence you. Jen Sincero provides honest advice, inspiring stories and exercises to help you achieve your desires and change your self-sabotaging beliefs.
The Power of Now
The Power of Now is a spiritually enlightening guide to acceptance and living in the present. Eckhart Tolle uses a question and answer format to free yourself from self-damaging thoughts, emotions, pain and unnecessary obstacles. His tools will help you live a happier life.
Self Compassion is a hands-on book with exercises and action plans to help cope with emotional overwhelm and daily life struggles. The author offers tools and tips on how to limit self-criticism and negativity to achieve greatness and a happy fulfilling life.
Nourishing Meals Cookbook
Nourishing Meals Cookbook is the ultimate guide to allergy free meal planning. This book explains the necessity of whole foods as part of a healthy lifestyle and the impact of gluten free on reducing disease. The authors also discuss and provide useful information on raising healthy children through food introduction and with healthy recipes. You can enjoy over 365 recipes from breakfast all the way to dessert that are gluten-free, dairy-free and soy-free.
Whole Life Nutrition Cookbook
The Whole Life Nutrition Cookbook offers readers with an in depth understanding of food and dietary nutrition. This book provides information on diets, foods and food sensitivities, digestive health, pesticides and food substitutes. In addition, the book has over 300 whole food recipes that are gluten-free, dairy-free, soy-free and egg-free.
Oh She Glows Everyday
Oh She Glows Everyday is a whole foods plant-based cookbook that offers more than 100 quick and easy recipes to vegetarians and vegetarians a like. This go-to cookbook includes tips on making kid allergy and freezer friendly meals, as well as information on pantry essential ingredients.
The Nourishing Traditions Book of Baby and Childcare
The Nourishing Traditions Book is the prefect resources for parents, new parents and soon to be parents looking for a nutritious resource on raising health children. This book provides support on nutrient dense dieting for before, during and after pregnancy with additional information on food introduction for babies with a few suggested recipes. In addition, the book addresses parental concerns on interventions during pregnancy, vaccinations, and medical practices for newborns. There is also a section on childhood illnesses and natural remedies that could be used to help support healing.
The Anti-inflammatory Diet & Action Plans
The Anti-inflammatory Diet is the perfect resource to help manage chronic inflammation. This book provides useful information on foods that help heal inflammation and foods that don’t. You can enjoy over 130 recipes and choose from a series of meal plans specific to your tastes and lifestyle (ie. vegan, Mediterranean, paleo, etc).
Fertility Friend application is a free fertility tracker that provides you with an ovulation calculator, menstrual calendar, fertility chart and period tracker. This application helps women understand their body better to support conception, ovulation, and menstrual cycle changes.
Calm is an application that helps manage stress. It provides guided support for sleep and meditation through sleep stories, music, mental training and mindfulness practices. The application is free, but also has some in-application purchases if you wish.
MyFitnessPal application is a free calorie counter and diet plan. The application assists with weight loss, weight maintenance and weight gain by tracking food and exercise.
FitOn is a free fitness application that provides you with exercise workouts personalized to your fitness level. You can choose from several different types of exercises and workout anywhere including from the comfort of your own home.
The brain-changing benefits of exercise – Wendy Suzuki
The truth about how exercise changes our brain cells and boosts our mood and memory can be found in this short video.
A simple way to break a bad habit – Judson Brewer
Consider using mindfulness meditation to help break bad habits and bring awareness to the behaviours you are creating that maybe detrimental to your health and recovery.
Mending your mitochondria – Dr. Terry Wahls
An inspiring story about how diet alone can help heal the body and treat disease.
How sugar affects the brain – Nicole Avena
Understand the impact sugar has on the brain with this short, well-illustrated video. It does a great job to explain how sugar affects our bodies and why it is just not that good for you.
Alternate nostril breathing – Ornish Reversal Program
Follow this guided video on alternate nostril breathing to help relieve insomnia, headaches, anxiety and depression.
10 Foods that cause inflammation – Lacey Baier
Find out more about inflammation and which top 10 inflammatory foods to avoid in your diet.
Saffron and Postpartum depression
This article looks at the effects of Saffron on mothers suffering from mild to moderate postpartum depression and found that mother’s receiving saffron for 8 weeks treatment had lower Beck Depression Inventory Scores than mother’s receiving placebo. Furthermore, mother’s receiving Saffron had higher remission states than those receiving placebo.
Omega-3 and Anxiety
This article looks at the effects of omega 3 on inflammation and anxiety in healthy young adults. The students received either omega 3 or placebo for 12 weeks during periods of low and high stress. Blood samples were collected to measure inflammatory marker production and questionnaires were preformed to collect anxiety and depression scores. The study found that students receiving omega 3 supplementation had a decrease in inflammatory marker production and anxiety symptoms compared to placebo.
Saffron and Fibromyalgia
This article looks to compare the efficacy of saffron to duloxetine in the treatment of patients with fibromyalgia. The study found that patients receiving saffron or duloxetine for 8 weeks had comparable efficacy in the treatment of fibromyalgia. Suggesting that saffron has equal efficacy to duloxetine.
Collagen and Achilles Tendinopathy
This article looks to show the therapeutic effect of collagen with exercise on function and pain in Achilles tendinopathy patients. Participants received either collagen peptides or placebo with bi-daily exercise for 6 months. In this cross over study both groups received either collagen or placebo for 3 months before switching. Those who received collagen first showed improvements in Achilles tendon pain and function scores after 3 months compared to baseline. Similarly, those who received collagen second still showed improvements in Achilles tendon pain and function scores after 6 months compared to baseline. Suggesting collagen supplementation may help accelerate healing and recovery in Achilles tendinopathy patients.
Vitamin D and Low Back pain
This article suggests a link between vitamin D deficiency and chronic low back pain and looks to assess the effect of vitamin D supplementation on pain intensity, functional disability and Vitamin D levels in these patients. Patients received high dose vitamin D for 8 weeks and assessed up to 6 months post therapy. Vitamin D levels increased post treatment and significant reduction in pain scores were observed up to 6 months post therapy compared to baseline. Significant improvements in functional ability were also observed. Suggesting vitamin D supplementation may be effective in reducing pain and improving function in vitamin D deficient patients with chronic low back pain.