Why Alexis Nilsen Became A Holistic Nutritionist - Welcome Alexis to the Blog Today!

I’m a Certified Holistic Nutritionist by day and a die-hard foodie by night, and I specialize in the art of healthy eating. But life hasn’t always been this delicious. I will be the first to admit that growing up my diet didn’t always consist of the best choices, I was a super picky eater as a kid (sorry mom) and my faves were: Beefaroni, Kraft Dinner, and pizza buns. After struggling with my health for years I was diagnosed with celiac disease when I was 27 years old. It forced me to clean up my act in the kitchen and address the “I don’t feel good” symptom I experienced on a daily basis. This huge shift meant giving up the foods I loved most, but at this point I was willing to do anything to get my health back on track. So I gave up eating gluten and dairy, crossed my fingers and hoped for the best. I searched for years to find an answer to all my unexplained ailments and it blew my mind that this one little protein called gluten could be doing all this damage. It’s funny how life can lead us down different paths, because even though initially I cried during every Oreo commercial, this new found healthy eating lifestyle of mine ignited a passion to want to help others who also struggle with their health in a world full of frozen pizza, pasta in a can and soft drinks galore. I truly believe that no matter what your age or state of health there is always room for improvement and nutrition is one of the most important aspects of this journey. I don’t believe in being defined by labels or trends, and perfection is not what we’re striving for here. I want to empower and educate my clients so that they too can begin to heal and understand the connection between health and the food we eat. Follow me @cowcrumbs

Welcome Alyssa Gowan to the Blog Today!! Why Osteopathy?

I’ve been interested in pursuing a career in health care from a young age. I participated in a number of sports growing up and unfortunately suffered from sports injuries. As a result, I was exposed to various methods of rehabilitation over the years. I found many of these approaches to be interesting and helpful for me, but osteopathy in particular. I first received osteopathic treatment as a high school student for a low back injury for which I’d already tried multiple forms of therapies. I had never heard of osteopathy but when my physiotherapist referred me I thought it was worth investigating. At that time the profession was not very common so I travelled an hour to receive treatment from an osteopathic student. I was admittedly confused by the different approach initially – he wasn’t just treating by back but also areas such as my head, feet, and abdomen. He explained the relationships and how everything is connected in the body, which I found intriguing. I considered different health professions throughout university; however, I kept coming back to osteopathy. I was advised to study another manual therapy before beginning my osteopathic studies in order to gain clinical experience, so after graduating from McMaster with a Kinesiology degree, I went on to complete diplomas in Massage Therapy and Sports Injury Therapy. This has allowed me to work as a Registered Massage Therapist while pursuing my studies at the Canadian College of Osteopathy. I am currently working on my thesis which is the final requirement to becoming an Osteopathic Manual Practitioner. I love that massage therapy and osteopathy allow me to combine my passions for health, sports, helping, and educating my patients! I also love that osteopathy treats the whole person so each treatment is unique to that individual. I enjoy the challenge since each patient is like a puzzle to solve due to the many factors influencing each of us and the complexity of the human body.

Why Laura Amato, one of our RMTS, loves being a massage therapist and how she got into it.

My connection to massage therapy began at a young age. As early as 8, if not younger, I can recall my parents requesting a back massage, my cousins asking me to tickle their arms as we would drift off to sleep, and my friends desiring a simple shoulder squeeze to release some of our school acquired muscle tension. The response to each act of touch was one of relief and relaxation, usually often followed by “Laura, your hands are magical.” I would laugh it off, never thinking much of it, at the same moment having it slowly seep into my subconscious as a possibility. I was the type of person that found joy in lending an ear,  a hand, advice, laughter or comfort to the people I cared about, so, if a simple act of kindness could bring some ease to their life, I was more than happy to oblige. In school, I was a pretty well rounded student, obtaining an average of 80s and 90s in most of my studies, math being my highest mark. That being the case, when it came time to figure out my path into post secondary education, not knowing what I wanted to do and only factoring in my strengths in terms of grades, I chose to attend Waterloo University for the Math and Business Double Degree Program. Even while choosing this direction, massage remained in the back of my mind—a fall back should my “impassioned career” never materialize.  Moving away from home, my friends, and my family for the first time and shifting from a variety of different subjects to focus on one very specific field proved to be a challenging feat during my first year. I slowly started realizing that my enjoyment of mathematics was limited at this capacity and, even more so, that it was not going to lead me to a career that I would love. I became despondent, isolating myself while attempting to figure out what my next step should be.  After approaching student services and taking a suggested aptitude test to assist me in identifying my best options, I was surprised and somewhat elated to find Massage Therapist as a 70%+ match under the careers that were best suited for me. At that moment, the gears began turning— why was I keeping massage as my backup option? It was something I was good at, enjoyed, and it allowed me to help others while pursuing a healthy lifestyle. Why had I not considered it before? I was not initially met with support from my peers or family, but I knew it was the right decision for me. Thankfully, with the moral support from a few close friends, I was able to happily move in a direction that finally felt like the path I was meant to take. Since graduating from the Massage Therapy Program in 2008, I have come to appreciate my career much more than I could imagine. I never realized how rewarding it would be. The autonomy I have in my practice, the seemingly limitless resources available to further my knowledge both in my profession and in the health industry, the feeling I get when I know I have genuinely helped my clients, and especially the level of rapport I am able to achieve with both my coworkers and clientele. As clichéd as it sounds, it is more than a job, it is where I belong. 

Dr. Tiffany Chats How She Got into Naturopathic Medicine

Welcome Dr. Tiffany to the blog today! Dr. Tiffany is practicing at the clinic on Tuesdays currently. Having grown up in a household where pharmaceuticals weren’t always the first prescription, I was never one for conventional medicine. As a graduate of biochemistry from McMaster University, I was still unsure of my career path. I was unquestionably interested in the health profession, and had contemplated medical school like most of my colleagues and (future) husband, however I knew this was not exactly right for me. I continued on with my education and completed my Master’s degree at Guelph University. A guest speaker in one of my classes was a Naturopathic Doctor and she opened my eyes to everything I’d been looking for. Unaware that this profession even existed, a light bulb went off and I knew this was my calling. The natural and holistic approach to health while still figuring out the underlying cause to disease was the ‘medical’ degree I needed. I completed my Naturopathic degree in 2011 and have never looked back.

Dr. Claire and Why She is an ND

Today on the ZH blog welcome Dr. Claire. Here she writes why she loves what she does. You can also now follow her on her own blog! Clairegirgisnd.com From a young age, I knew I wanted to be in healthcare, because I always had the instinct to take care of people, and I enjoyed doing it. When I was in university, and exploring my options, I found naturopathic medicine and realized it's where I belong! I love that naturopathic medicine gives me the opportunity to sit with my patients and hear them and learn about different aspects of their lives, health, and well-being. I love that no two cases are ever the same because I'm treating a person, not a symptom and the tools at my disposal are so varied. I love that it permits me to delve deeper and encourages me to get to the root of people's concerns, taking into consideration the whole person. I love that one of the goals of my profession is to educate my patients and the public and empower them to take care of themselves and their health!

Celiac Awareness

Here's a little something from our resident holistic nutritionist, Alexis Nilsen. She is available on Tuesdays and Thursdays here at Zawada Health. Health crazes and diet trends may come and go. But every so often there are advances in the nutrition and medical field that are true game changers, and with the month of May coming to an end so is Celiac Awareness month and I wanted to leave you with some food for thought… Celiac is a difficult disease to recognize and is often overlooked; the symptoms can be non-specific, even non-existent. I speak from experience because I struggled for years with my health before I found out that this nasty little protein was doing so much damage. The connection between gut and disease is real, sadly we often forget this fact and have now drifted to a quick fix mentality and it is clearly not working. If you have questions about the foods you're eating, or maybe you want to clean up your act in the kitchen I would love to help. “Because every time you eat or drink, you are either feeding disease or fighting it.” - Hippocrates

Mindshift Ninja?

Love the name of this company. It's why I took a second look at them. Health is not just the physical and this week's Bell #letstalk campaign reminded us of this. The WHO has said 'There is no health without mental health' and Mindshift Ninja helps their clients train the brain to achieve goals. Here's an interview with the owners. You can also find this article in our upcoming February Zawada Health newsletter. Interview with Ayla and Yashar of MINDSHIFT Ninja (http://mindshift.ninja) What is MINDSHIFT Ninja? MINDSHIFT Ninja is a brain-based coaching and leadership development company. We focus on optimizing human performance, empowering teams, and inspiring leadership. We create accessible, tangible, and sustainable brain-based programs to support our client’s growth. Why the mind? Your mind is your most powerful tool for breakthrough. We focus on the mind because it is a muscle, it can be trained and strengthened. You can transform your mind. Your world is shaped by your thinking. That is why MINDSHIFT Ninja focuses on empowering your thinking and helping you shape and sharpen your mind. Who do you work with? We offer dynamic, individual and group, coaching and workshops, for executives, entrepreneurs, creatives, and go-getters. We work with various clients from those interested in change management, leadership programs and starting new enterprises - all the way to relationship support, child labour and brain foods. In other words, brain-based coaching can empower your thinking and actions - for anyone, anywhere. You two have very different backgrounds how do you come together? We are both trained Brain-Based Executive Coaches. Our backgrounds in medicine and management help us combine the neurosciences, strategic planning, and mindfulness techniques to empower individuals and groups. Combining our talents allows us to help our clients do better by thinking better. Want to find out more? Learn more about Ayla and Yashar and MINDSHIFT Ninja. Follow them on twitter for some great tips. @MINDShiftNinja Check out Yashar’s spotlight interview conducted last month, stay tuned for Ayla’s spotlight on Feb 25th.

January Newsletter Sneak Peek -- Heartburn!!

Dr. Claire, one of the NDs here at Zawada Health has written a little something about heartburn for the January newsletter. Here you are! Heartburn, also known as reflux or a condition referred to as GERD (gastro-esophageal reflux disease), is that uncomfortable, burning sensation in your throat and chest that follows a meal. Some of you may have experienced it for the first time after a heavy holiday meal this season, and some of you may be dealing with it every day! Very often, it is just assumed that heartburn happens because there is too much acidity in the stomach, but this is not always the case. In fact, too little acidity in the stomach can also be a cause. The acidity in the stomach acts as a trigger for a small muscle called the esophageal sphincter to tighten and close the esophagus, to prevent stomach contents from coming back up. If there isn’t enough acidity to trigger this muscle, it doesn’t close properly and heartburn may result. This example is meant to highlight the importable of determining the root cause of a condition like heartburn. Most heartburn medications are aimed at reducing acidity, however, if low acidity is the root cause, these medications may be ineffective or even aggravate the condition. Your naturopathic doctor can help you to determine the cause of your heartburn by asking the right questions, performing physical examination and referring you for testing, where necessary. Once a cause has been determined, your ND can counsel you on diet and lifestyle to manage heartburn, and recommend appropriate treatments, including herbal and nutritional supplements, homeopathics and acupuncture to help treat the root cause for a long term resolution to your heartburn.

Happy New Year!

Happy New Year! One of my 2 favourite times of the year! I love September and January for the sole reason that these are great times to start new and get into new routines. I have always loved school and starting a new school year always was exciting… maybe it was the shopping trips to get new outfits and new backpacks and pencils etc. :) And of course January. Reflection. Resolutions. Goal setting. New to-do lists. All things I love. Reflection at the end of December, especially this year for me, was very important. I feel blessed. My husband always making me laugh and supporting me personally and professionally; and of course my two boys, Owen, and Ben, even though they still don’t sleep through the night. Lol. I also want to say thank you to all of you who have come to Zawada Health for one service or another or picked up product or just stopped by to say hello because you were in the area. It’s your support of my small business that has kept me going over the years. To all my patients: I learn from you just as you learn from me. I love listening to your health concerns, your struggles, all the stories. It all weaves together to make your story; a story that may keep me up at night prompting an email to you the next morning :) Thank you for trusting me with your health. I wish everyone a beautiful 2016, filled with good health and happiness. Carol Morley

Tips for Picking The Healthiest Chocolate :) Happy Valentine's Day!

The first point won't be a big surprise: choose dark chocolate. The darker the bar, the higher the cocoa mass percentage will be. Dark cocoa (at least 70%) will have more healthy polyphenols and antioxidants and less of the processed oils and sugars. If it doesn't list the percentage then don't buy it. Second point also won't be a surprise: read the ingredients. Whether its a cereal, granola bar, or chocolate it's all the same point…. The fewer the ingredients the better. Look for 3 or 4 ingredients in high quality chocolate: chocolate, cocoa butter/ cocoa mass, and/or cocoa liquor, plus sugar. If the bar contains any oil, milk or milk products, soya lecithin, emulsifiers, ‘natural flavour’, or preservatives don’t buy it. Buy organic whenever possible. Cacao plants are some of the most heavily sprayed crops in the world. Pesticide residues can end up in the final product. Find out how your chocolate was manufacture. It is important in determining how 'healthy' it is. Drying cacao beans in the sun instead of roasting them preserves many of the chocolate’s delicate nutrients. Make sure that their processing temperature is not over 110°F. Also look for if the chocolate has undergone “Dutching", an alkalization method that actually removes the polyphenols. The polyphenols, the healthy part, gives the characteristic bitter flavour to the finished product. Hope these tips give you something to think about over the next couple of days if you buy chocolate for your loved one, or yourself!!

One in Three Mixing Supplements with Drugs

In a recent study published in the Journal of the Academy of Nutrition and Dietetics, researchers analyzed data on 9,950 adults from the NHANES. In this nationally representative sample of adults, 34.3 percent reported using dietary supplements and prescription medications together. Furthermore, adults diagnosed with a medical condition were 2.5 times more likely to mix supplements with drugs than those without a medical condition. The researchers found that multivitamins with added ingredients were the most commonly used supplements, followed by antacids and multivitamins with added botanical ingredients. Multivitamins may contain a wide range of vitamins and minerals and include additional ingredients such as fish oil and herbs such as ginkgo. Drugs for heart conditions and hormones were the most common medications mixed with supplements. Concomitant Dietary Supplement and Prescription Medication Use Is Prevalent among US Adults with Doctor-Informed Medical Conditions Journal of the Academy of Nutrition and Dietetics; Emily K. Farina, PhD, RD, Krista G. Austin, PhD, Harris R. Lieberman, PhD, Accepted 23 January 2014. published online 07 April 2014.

Pears for Stubborn Cough

I've had a busy couple of hours prepping food for Owen. I always like to have cubes of pear and cubes of apple on hand in the freezer to quickly mix with a vegetable so today started with making pearsauce and ended with a making a tasty chicken and thyme/broccoli/carrot/brown rice stew for him. As I was making the pears I remembered the last time I was making pearsauce. It was actually a few weeks ago for a stubborn cough I had. Now is the tail end of winter and a lot of people have been coming in with that 'change of season' minor cold with a stubborn cough. A couple of the things I would recommend to help soothe the cough is a flaxseed chest poultice and a cup of warm pearsauce. Works wonderfully for adults and kids alike! Take 3 pears (doesn't matter what kind but I like anjou), peel and slice and put in a small saucepan with 1/4 cup of water. Cover and let simmer on low for 15 minutes or until pears are nice and soft. You could put a pinch of cinnamon and grate some fresh ginger into this mixture while it's cooking or just leave as is, nice and plain and eat as is. I like to take the mixture and just run it quickly through my mini food chopper to puree it nicely so it looks exactly like applesauce. To those on March Break: enjoy the week!

The Beauty of Whole Food Through a Child

I just took a sweet potato out of the oven that was baking for an hour. No oils, no salt or pepper, no spices or herbs, just a plain sweet potato pierced with a fork a few times, baking away. I was making it for my little guy's lunch and just tore off the skin and tasted it. Wow. I forgot how delicious a plain sweet potato could be! This also reminds me of how grounding and life-giving whole food is and how this is such an amazing time in establishing for Owen, how good, real food really is. This is when it starts -- healthy food habits for life. I know there will be bumps along the way and that even my naturopathic baby may not like kale and quinoa -- but I am excited to see Owen's discovery of all tastes and textures. His introduction to food was very different than mine. My mom has told me countless times that she started food with me at 4 months at the advice of the pediatrician because I had horrible reflux. I wanted no part of plain old fruits and veggies and so she was busy pureeing beef stews, and perogies and anything else they were eating that day for dinner! Our little guy was probably ready a month ago for food. Sitting up, intrigued with us eating, watching our every move at the dinner table, and his tongue thrust reflex (prevents him from choking) disappeared. However he had some eczema so I was determined to find out what food I was eating that was affecting him before we started introducing anything. So 3 weeks ago we started a cleanse. Less a cleanse for me as I'm breastfeeding, but more of an elimination diet with a careful reintroduction of foods. Owen's eczema disappeared within 3 days of starting..... sure enough my suspicion was right - eggs were the culprit!! I had been eating a lot of eggs as they were such an easy and healthy protein for me and I love our weekend brunches out filled with eggs. I also was planning on introducing egg yolk as one of his first foods so I'm glad I figured that out beforehand. So what have I introduced thus far for Owen? Well we've done butternut squash, pears, parsnips, banana, and today will be day one of sweet potato! It's so amazing to see the discovery in his eyes and here's hoping that he continues to love food and appreciate the beauty of whole food.

Road Tripping Memories

I am so filled with happiness and delight watching today's Marilyn Dennis show. Marilyn and her son did a road trip from Calgary to Jasper and they are chronicling their road adventure on today's show. As I am finishing writing up this month's Zawada Health newsletter, Marilyn is on in the background, Owen is napping in my wrap, and I'm enjoying a cinnamon heart puerh tea from David's! What a great morning. Watching them do their road trip filled my mind and heart with all our family road trips growing up. The Zawada's are master road-trippers. It's truly in our blood I think. If my parents weren't working hard during the season on the tobacco farm, they were throwing us in the car and driving everywhere.... from the Sunday drives in the summer to Kitchener to go to Sportsworld, to the mini road trips to Buffalo shopping, to all the Florida drives, to the cross country trips to Alberta and everywhere in between! There is something special that bonds a family or friends when stuck in the car for hours on end. I remember doing flash cards with my sister in the car, playing helicopter in the car (before seat belts were mandatory!), being threatened to get left at the side of the road if we didn't behave and of course all the stops along the way that cement a trip in your mind. I remember all the music (oh Beyonce!) and all the gas stops and the farm smells driving across Canada with my dear friend Andrea. I remember driving through the night with Chris on the way out East unable to find a hotel to stop, driving with one eye open through the dark, moose-filled highways around a town called Edmunston in New Brunswick. And of course let's not forget as a true Canadian what's a road trip without Tim Horton's along the way! I guess the other reason why road trips are on my mind is because my mom called me this morning and told me that their Ford pick-up truck is 172 km away from turning over to a million km. CRAZY!! I told you the Zawada's are real road-trippers!!! There is something truly special about being on the road and watching the world go by and enjoying either the colour of the leaves in autumn, the snow on the trees in the fall, the smell of the freshly ploughed soil in the spring or the sight of the sun reflecting everywhere in the summer. Now with a 5 month old I cannot wait to start road-tripping and making new memories for our new family of 3!

Food Introduction for Babies!

Last complimentary seminar for the week takes place tomorrow at noon with me! Hopefully those of you that have attended the seminars thus far have enjoyed and learned a few things to keep your kids healthy! Thanks again to some of the companies that have provided samples for the attendees! Thanks to NFH, Olive Baby, Sun Warrior, Seroyal, and of course the practitioners of ZH, Helene, Claire, Tiffany, and Catherine for volunteering their time to make this week a success. “Food Introduction for Infants” – Carol Morley ND, Nov 22nd, 12 pm Are you curious what current trends and acceptable practises are for introducing first foods to your infant? Join new mom and Naturopathic Doctor Carol Morley in a discussion of what are the best first foods and why your choices could result in a healthier immune system and fewer allergies, eczema, and other common childhood concerns for your infant. A draw for an Olive Baby gift basket valued at $35.00. Winter

Want to Know More About Treating Kids and Babies with Osteopathy?

“Osteopathy and Childhood Concerns” – Catherine Cabral-Marotta, Nov 21st, 7 pm This seminar will focus on the benefits of osteopathic manual treatment for the pediatric patient. Information on the benefits of treatment for colic, sleep disturbances, and biomechanical development (specifically toe-in/toe-out gait) will be emphasized. Call or email the clinic today to sit in for tonights seminar!

Healthy Kids and Happy Babies Week - Next Complimentary Seminar Tomorrow!

“Osteopathy and Childhood Concerns” – Catherine Cabral-Marotta, Nov 21st, 7 pm This seminar will focus on the benefits of osteopathic manual treatment for the pediatric patient. Information on the benefits of treatment for colic, sleep disturbances, and biomechanical development (specifically toe-in/toe-out gait) will be emphasized.

Tomorrow's Complimentary Seminar .....

“Building a Healthy Immune System From the Ground Up” – Tiffany Heikkila ND, Nov 20th, 7 pm It’s inevitable…kids will get sick! They like to play in the dirt, stick things in their mouths and pass germs to each other at school. Luckily, Naturopathic Doctors are well equipped to deal with everything from your typical winter cold to more significant conditions. Learn the best NATURAL and EFFECTIVE ways to boost your child’s immune system, whether they only get sick once or year or are chronically ill. Topics of discussion will include the importance of gut health and probiotics, dealing with fevers (are they good or bad?), treating colds and flus, simple diet changes and the ‘must-haves’ to make your own remedy kit at home.

Fall Reading List Part 4!

Today's post is from Helene Roby, another RMT at Zawada Health! She has two beautiful kids that have inpired her to write about her favourite children's books. Love You Forever by Robert Munsch This is a beautiful story about a mothers unconditional love for her son, and the bond between mother and child. It is full of real life examples of the different stages children hit as they grow up and become adults. It is sensitively written, funny and heart-warming all at the same time. One of the sweetest children’s book out there, makes me cry every time I read it… Hop on Pop by Dr Seuss Hop on Pop is composed of simple, silly rhymes. It’s a bit of a tongue twister but a great fun and easy read for beginner readers. The illustrations are the usual style of funny characters helping the new reader to decode the words. My almost 5 year old daughter really enjoys this book. Mr Brown Can Moo! By Dr Seuss Fun all around for little kids! Good for beginner readers too. Both my kids have loved imitating the sounds the book describes from a very young age and has kept them entertained until now (2 and 5 years). Busy Kitties by John Schindel and Sean Franzen Cute cat pictures illustrating action-words for young toddlers. A Children’s Treasury of Songs from Sterling Publishing Co., Inc. I think every toddler enjoys singing and this compilation of nursery rhymes is awesome. It includes all-time favourites like: “I’ve Been Working on the Railroad,” “Pop Goes the Weasel,” “Row, Row, Row your Boat”, “Itsy Bitsy Spider,” “Pat-a-Cake,” and “If You’re Happy and You Know It”. All the songs are great for entertaining young ones on car trips, during play dates, on a rainy day or anytime to cheer up the mood.

Fall Reading List Part 3

Next up is one of our RMTs with her must-have picks for a good yet informative read. Thanks to Kelly Derlago, one of the clinic's most voracious readers, for today's recommendations! The Girlfriends' Guide to Pregnancy, by Vicki Iovine You can read just about any pregnancy book out there, or get advice from your health professional, but some topics or questions tend to be "off-limits", or too embarrassing to bring up. This book tells you everything that only your girlfriends would tell you when it comes to pregnancy -- ALL the gory details! A light, funny, and extremely informative read, to add to your prenatal "to-do" list. Taking Charge of Your Fertility, by Toni Weschler, MPH Many women are completely unfamiliar with their cycles, and the window each month they have to increase their chances of conception, or when to abstain, to avoid pregnancy. This book shows women, step by step, how to monitor their cycle each month, giving them more control of their bodies and health. A must read for every woman, regardless of which stage you are in your life.