New Year Reflections!

As the New Year is upon us I like to take a little time to reflect on the past and set some goals for the future. Like many of you, I find New Year's Resolutions to be frustrating and unnecessary. We make them with great intentions but they are often setting us up for failure. Don't get me wrong - they CAN work for some people, but for the majority of us they don't. What I do encourage is setting goals - this however does not need to happen on New Year's, but anytime you feel like a change is needed. I like all my patients to set health goals for themselves, but I like them to be specific. For example, if you want to 'eat better', clarify what this means exactly. Perhaps your goal will be to eat vegetables twice daily, or include leafy greens 3x/week. Make your goals specific and achievable. Writing them down helps, that way you have something to refer back to in a few weeks to remind yourself of what you wanted to achieve! Better yet, become accountable by sharing your goals with friends or family.

For myself, as I reflect back on this year the thing that stands out for me the most is the impact that one person can have an another, and how the trickle effect can change so many lives. I have come to realize that for every mother, father, sister or child that come to see me, the effects reach far beyond that single patient. I have seen entire families change their health when one individual becomes the role model for positive change. This is what I find incredible in my line of work. This is what motivates me.

This past year my dear childhood friend lost her battle with brain cancer. Alyson lived by the philosophy of 'give back more than you take'. She was a true inspiration during her life time but even more so during the 3 years that she lived with this invasive cancer. She continued to rally her resources to raise money for the future treatment options and research in brain cancer, and left an amazing legacy the now continues without her presence. She left a real impact on me which has changed the way I see my profession and my role as a Naturopath. I understand that through education and passion I can be a voice for change, one person and one family at a time. My goals for the upcoming year are to give back more than I take, to find my inner voice of inspiration and share it with anyone who will listen! Each patient that listens is my victory and my marker for success! I will take each of your success stories and let it feed my passion, and hope that it continues to spread. I wish the same for all of you - may you find your own inner voice, your calling, and may you let it shine!

Happy New Year!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Gluten-free Pumpkin Bread

This is the pumpkin loaf I made from the roasted pumpkins (see Facebook posting for details). I had to adjust the recipes I found and sort or went with what I had, but here is roughly what I used:

Gluten-free Pumpkin Loaf
1 cup coconut flour
3 cups gluten free flour blend
1  cups  brown sugar
2 teaspoons baking powder
1 teaspoon xanthan gum
3/4 teaspoon fine sea salt
1 teaspoon ground cinnamon
1 teaspoon ground ginger or pumpkin pie spice
1 teaspoon nutmeg
1/2 cup organic coconut oil
2 organic free-range eggs, beaten
2 cups pumpkin puree
1 tablespoon vanilla

Place in 2 parchment lined loaf pans. sprinkle with seeds of your choice (I used pumpkin). Bake at 350 for 1 hr. Delicious!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

'Freedom for Birth' Movie Screening!

We are pleased to be hosting a screening for the documentary 'Freedom for Birth' at VFL Wednesday October 10 at 7pm. Entrance is free, but please call or email us to reserve your spot, and donations of non-perishable food items will be accepted!

ABOUT THE FILM
Freedom for Birth is a new 58 minute campaigning film that re-frames Human Rights as the most pressing issue in childbirth today.

In many countries around the world, women are being denied the most basic human right of autonomy over their own bodies. They cannot choose how and where to give birth. Those that persist in their desire to have a normal, physiological birth are sometimes forced by judges to surrender to surgery or threatened with having their babies taken away by child welfare services.

In many countries, if a woman wants to have a home birth supported by a midwife, those midwives face criminal prosecution. Some midwives, like Ágnes Geréb in Hungary, are even imprisoned. Freedom for Birth calls for radical reform to the world’s maternity systems so that these Human Rights violations stop and women are afforded real choice as to how and where they give birth.

to view the trailer please click here.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

NEW Online Dispensary!

                               

NEW Online Dispensary at Vitality for Life!

We are excited to give our patients another convenient option for purchasing and/or refilling their prescriptions. Simply go to our website and click the ‘Visit our Online Store’ button to enter. Select your product and it will be shipped to you within 2-3 business days at a flat rate of $5! Our online dispensary also carries a greater array of products than are available in the clinic, giving us greater options for product recommendations and/or alternative to your existing products!

The Search option makes it easy for you to find what you are looking for and the checkout process is easy and convenient! Check back regularly for sales on your favorite products.

We hope this feature takes the stress out of supplement shopping!

Please note: Vitanica and Thorne products are currently not offered in the online dispensary but we're hopeful they will be in the near future - please speak to Dr. Anna about an alternative product that may be substituted for one you are currently taking if this is the case.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Birthday Cake alternative!

We celebrated my father's birthday this past week, and I wanted to surprise him with something tasty and healthy (he is one of the healthiest eaters  I know). So I made one cake entirely out of fruit (the 3 tiers are cut out of watermelon, and then decorated with fruit inserted onto toothpicks, and several skewers of fruit stuck into the top tier). It turned out beautifully. This is true clean eating, and would pass the 'naturopathic' stamp of approval!

I also made another 'real' cake, but I made it egg-free because my dad has a sensitivity to egg. I decorated it with dark chocolate and chocolate covered strawberries, which is still decent in terms of health concerns yet fairly indulgent!

They were both yummy, and it was interesting how the kids loved picking apart the fruit cake!

I think this type of cake makes a nice gift for any occasion, and is nice to bring to BBQ's!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

NEW! Green Beaver SPRAY Sunscreen

Just in time for the last month of summer, VFL now carries the Green Beaver SPRAY Sunscreen SPF 27! This is an awesome formula that is all natural and organic, easy to apply and safe for small children as well as adults! This sunscreen is:

Certified Organic
Non-whitening
Non-greasy
Non-nano
Fragrance-free
Hypoallergenic
Biodegradable
Vegan
Gluten Free

Pick one up today at the clinic!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Zucchini...healthy, yummy, affordable!

I was so impressed with my 'Eat Clean' lunch creation today that I needed to share. Last week I picked up 2 huge yellow zucchini's at Hewitt's farm stand. They were $0.75 each, and i'm not kidding, they are huge. Today I decided to grill them. When working with a zuchini this large, it's actually more like a squash. You have to cut it lengthwise and remove the seeds with a spoon, and also peel the skin with a vegetable peeler (it's tougher than a small grocery store zucchini). I then cut them in 1/2 inch slices, threw them into a bowl, drizzled with olive oil, sea salt and garlic powder (NOT garlic salt). Toss them around and throw them on your grill (I use a panini grill, which cooks them rather quickly. 5 minutes later they have nice grill marks, and are fork tender. I also had 2 ripe avocado's so I made a quick guacamole (mash them with sea salt and lemon juice). On each plate I put several slices of the grilled zucchini, topped with a large dallop of guacamole, and then added a sprinkling of goat cheese. For extra protein you could sprinkle with toasted sunflower or pumpkin seeds.
I fed 3 people and a baby with these zucchini, which cost me $1.50 total!! It was delicious, satisfying, seasonal, local and cost effective! When my 4 year old asked for a second bowl I was pretty pleased with myself! It fulfilled my goals as both a Naturopath and a mother!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Power Seeds - Boost your Breakfast!

Hemp Hearts

I recently started using what I call 'Power Seeds' as part of my regular breakfast. To make this grain-free omega-3 rich nutrition booster, you'll need the following:
-Equal parts ground flax seed, hemp hearts and chia seeds
-raisins, coconut flakes (whatever you like, roughly 1/4 - 1/2 cup each)
-2 tsp cinnamon

Chia seeds

Mix all those ingredients in a 1 L Mason jar and keep in the fridge. You can add 2 Tbsp into your oatmeal OR cover in almond milk and let stand 2 min (it will thicken) and eat for a grain-free cereal option! The hemp hearts make this meal high in protein in iron as well, and the fiber from all three seed varieties is very high! This mixture will keep you full and satisfied. I also add this mix to my kids oatmeal, yogurt and salads. Enjoy!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

New GRAPE flavor Vita-kids Multi Chewables!

As a Naturopath I've always loved these vitamins as they are a hit with kids (both my own and in patients). I was very excited to recently try their NEW FLAVOR!! I think it will continue to be a hit and perhaps entice some new tastebuds now that it is GRAPE flavor!

 

Vita-Kids is a great tasting, chewable multiple vitamin-mineral-trace element supplement designed for children ages four and up. The unique teddy bear shaped Vita-Kids chewable tablets provide 27 vitamins, minerals and trace elements in bioavailable forms and nutritionally meaningful amounts. Vita-Kids is more than just another children's multivitamin-mineral supplement. Research shows that above RDA amounts of many vitamins may have significant positive effects on the structure and function of growing bodies. ………….Available at our clinic: 100 chewables for $23.50

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Soap Nuts at VFL

Soap Nuts - Organic Laundry Detergent

A Natural Alterative: Greener Living Soap Nuts
I'm always looking for unique and natural products that will make life more simple and healthier for my family. Since receiving a bag of soap nuts for Christmas, I have been really amazed by what they do! I have since started carrying them at the clinic for my patients to try.

They are a natural, effective and economical way to do your laundry (among other uses!). Here's some info on Soap nuts: 

• Grown in India and Nepal, soap nuts are natural cleaning agents that have been used for centuries to clean clothes. 
• In the past decade, its made its way to North America. 
• Soap Nuts contain Saponin which is biodegradable, 100% natural, and safe for the environment.

 How Do You Use Soap Nuts?
Step 1:
Put 3-5 soap nuts in the cotton drawstring bag that comes with your kit.

Step 2:
Pull the bag closed. If you desire scent, add a few drops of essential oil to the outside of the bag. Alternatively use 3 TBSP soap nuts liquid per load (Boil 15 soap nuts in 6 cups water for 30min, strain and keep in airtight container – you will have 4 cups of concentrated liquid.)

Step 3: Pop it in the washing machine and wash clothes on warm or hot. (If you want to use cold water, you need to soak your soap nuts bag in hot tap water for 2 minutes and put the bag and the water into your wash!)

NOTE: Each soap nut can be used 3 to 4 times, then when they are soft and mushy toss them in your compost pile or organic-waste bin.

A Few More Benefits On Soap Nuts:
No Fabric Softener: Soap nuts put natural softeners back into the fabric therefore eliminate the need for fabric softener

Hypoallergenic: Perfect for sensitive skin, people with allergies or eczema. Gentle enough to use on babies clothes for cloth diapers.

Odour Removal: Unmatched at removing odour from musty towels, sweaty clothes, cloth diapers or any  other organic odours.

THEY WORK! Under great scrutiny Soap Nuts have proven themselves again and again. The Naturally occurring Saponin in the soap nuts lifts and removes dirt from fabrics cleaning as well as many name brand detergents!

Here's some other uses from the greener living website (www.buysoapnuts.com):

Mosquito Repellent Spray it onto your hands and then rub onto bare arms, legs or face. Safe and gentle to use for babies and children.

Liquid Hand Soap Fill a regular or foaming pump bottle with the liquid and use to wash your hands. It will not create tons of lather like traditional soap, but it will still get your hands clean. Also consider adding some tea tree oil to make your hand wash a tea tree soap.

Shampoo Use the liquid instead of your regular shampoo. It can even help prevent dandruff and hair loss! Leave it on your scalp for 5-10 minutes, and rinse as normal. It will not create a lot of suds, but it will still work!

Hand Washing Silks and Delicates Add 1 or 2tsp. soap nuts liquid or powder to warm water. Gently wash your delicate clothes, lingerie or undergarments. Rinse with warm water and hang or lay flat to dry.

All Purpose Cleaner: Keep it in a spray bottle and use to clean the bathroom, kitchen, floors etc. Add a few drops of essential oil if you prefer a different scent. Steam Cleaning Spot Treatment Add 3Tbsp. to 4L hot water and use in a portable steam cleaner. Great for getting out urine smells and stains.

Window and Glass Cleaner: Fill a spray bottle with 2c. water, 1Tbsp.vinegar and 1Tbsp. soapnuts liquid. Spray and wipe windows or mirrors clean. Polish with a dry cloth or newspaper.

In the Dishwasher: Fill the soap dispenser with the liquid. Make sure to scrape the dishes clean first. Add vinegar as a rinse agent, and your dishes will come out sparkling clean!

For Your Pets Add the liquid to a spray bottle or foaming pump bottle to wash your pet’s fur. It will leave the fur soft and manageable. Also spray directly onto pet’s fur to help repel mosquitoes.

Plant Wash and Pest Repellent Add 1c. water, 1Tbsp. soap nuts liquid and 1Tbsp. Neem oil (optional) to a clean spray bottle. Shake well. For plant wash, spray leaves and wipe clean. To repel pests, spray plant thoroughly, covering all surfaces and allow to air dry.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Natural Nailpolish now at VFL!

Today when I came into work and saw our brand new display of Suncoat Nailpolish I got VERY excited! Good health is both inside and out, and the 'girl' in me certainly does appreciate a pretty pedicure with a cute color! Lauren (our Professional Spa Therapist) and I have struggled over the last month finding the perfect polish to bring into the clinic - it had to meet certain criteria - no scent, chemical free etc. We couldn't believe when we discovered that Suncoat not only met our requirements but is a company out of Guelph Ontario! Very happy to support a local business. Suncoat polishes are water-based and free of the stinky chemicals in most other polishes. When I tried them today I couldn't believe that there is no aroma and they are really durable (Lauren has been wearing a sample on her nails all week). The colors are really nice and packaging is stylish. Lauren has decided that for every manicure and pedicure she does the clients will actually get to keep their bottle of polish!! This is an amazing part of her service, and ensures we keep our hygienic standards much higher than other salons. So on your next visit, check out our cool display and consider switching over from the usual brands to make a greener choice! And of course, book in with Lauren for spring for that much needed pedicure! Dr. Anna Falkowski HBSc, ND. Naturopathic Doctor & Clinic Director Vitality for Life Health Center www.vitalityforlife.ca Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists. Follow us on facebook Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Natural Skincare Workshop!

Are you looking for Natural Skin Care Products? Do you want more information on why to go Natural? or Maybe just you just want a fun evening! Join Lauren Lafayette Brooks our Professional Spa & Skin Therapist for: The Natural Skin Care Workshop! Learn more about basic skin care, diagnosis, treatment of conditions and her natural skin care products. Receive a skin analysis, demo products, and get answers to all your skin questions. March 24th 2012 4pm-7pm @ Vitality for Life. Register via Lauren@vitalityforlife.ca or 705 733 2033 Space is limited! $5 dollar admission fee or bring a snack to share! HOPE TO SEE YOU THERE!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Recipe for My Delish Vegetarian Dinner!

As requested from my Facebook page, here is the recipe for my dinner the other night. I've tried several bean burger recipes and they're either too time consuming or don't taste so good, so I was happy to see this recipe from 'The Happy Herbivore' which I have tweaked slightly: Bean Burgers: 1 can black beans, rinsed 1 can white kidney beans, rinsed 2 tsp garlic powder 2 tsp onion powder 1/3 cup ground flax seeds 1/2 cup oats 3-5 TBSP mustard (whatever kind you like...this is for flavor and moistness). Put everything into a bowl and mash it up. Shape into burger patties, put on baking sheet lines with parchment and bake at 400F for 15-20 min. You can serve these on a bun, but I didn't. I served them as a side, so they were a little messy, but who needs all that bread!! My sides were: Smashed Potatoes: Bake as many potatoes as your family will eat. Wash them well, bake in the oven at 450F until fork tender (about 35-45 min), then use a mug to 'smash' the potato down a little (roughly an inch thick) - the skin will crack open. Then drizzle with a good amount of olive oil and put back in the oven until slightly golden brown (about 10 min). sprinkle with sea salt. These are DELICIOUS and the kids love them. You can serve with a side of plain/greek yogurt. Simple Grated Carrot salad: Grate 4-5 large carrots (I use my food processor). Add 2 Tbsp olive oil, 1 Tbsp grated ginger, drizzle of lemon juice and salt and pepper to taste. Toss and serve. This meal combo has everything you need - protein, health fats, fiber and antioxidants! everyone is happy! Enjoy! Dr. Anna Falkowski HBSc, ND. Naturopathic Doctor & Clinic Director Vitality for Life Health Center www.vitalityforlife.ca Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists. Follow us on facebook Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Coconut Flour - a Grain-Free alternative

Recently I have been experimenting in my baking again, trying to make things healthier as always, and I'm addicted to using coconut flour. My GAPS-friendly colleagues at Integra Naturopathics in Calgary are always sharing Grain-free recipes, so last night I baked a Coconut Flour Chocolate Chip Banana Bread that is really amazing. It's Gluten Free because it contains no grains, and there is no added fat in this recipe (except from the eggs)and it is rich and moist. It's also low in sugar. I've adapted it slightly by adding extra coconut flakes. This recipe is very high in both protein and fiber, so it makes a perfect snack! Check out the fiber comparison of various flours:
Comparison of fibre content of various flours:
Coconut Flour 39%
Wheat Bran 27%
Oat Bran 16%
Rye Flour 15%
Soya Flour 14%
Wheat Flour 13%
Corn Meal 11%
Buckwheat Flour 8%
Enriched White Flour 3%

This morning I had a slice after my workout with a tablespoon of natural Peanut Butter and I feel SO satisfied!

Recipe Ingredients:
• 3 bananas, mashed
• 8 eggs
• 1/2 c. almond or rice milk
• 1/4 c. honey
• 1/2 tsp. almond extract
• 1 c. coconut flour
• ½ cup shredded coconut
• 1 tsp. aluminum-free baking powder
• 1/2 tsp. unrefined sea salt
• 1 1/2 oz. unsweetened baker's chocolate
• optional: 15 drops vanilla stevia
Recipe Instructions:
Whisk together eggs, banana, milk, honey and almond extract in a big bowl. Stir together dry ingredients in a smaller bowl, breaking up any lumps, and add to egg mixture, stirring well. Chop chocolate and stevia in a small food processor to desired size and add to batter until combined. Pour into a large, well-greased loaf pan and bake at 350 for about an hour, until toothpick comes out clean. Cool in pan for about 10 minutes, then remove to rack to cool completely before slicing.

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center


Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Upcoming Nanny Robina Worshops - Register Now!

Just a reminder that we're hosting 2 workshops - Toddler Shenanigans and Infant Sleeping through the night. Nanny Robina is running these informative workshops at our clinic on Tuesday Feb.21 and Tuesday Feb 28. You can book online at http://www.nannyrobina.com/events.html

Limited Space available - grab a friend and make it a night out!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 14 - Final Day - Winners Announced!

YAY!!! You did it! Well if that was your first cleanse, I hoped you learned a lot, and I hope that you will do another one in the near future! How often? I recommend once per season, but we usually tailor a plan for patients that suits their health goals.
Thank you for participating and spreading health to your friends and families! I hope you enjoy your coffee tomorrow (black of course) - it will taste like the best coffee you've ever had! Continue to savor your foods, enjoy every bite, and continue to probe your relationship with it!

Drum-roll please.....

The winners from our facebook page are as follows (I will contact you directly):

30 min massage with Jasmine - Ingrid V.

Customized facial with Lauren - Lisa M.

Thank you for 'Liking' us and sharing our messages!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 13 - One more day!

Another weekend of eating clean! During my grocery shopping yesterday I splurged on some exotic fruit - Dragon Fruit and a Red Pomelo. It's nice having something different and special to try when you can't have your regulars.
Challenge - try something new at least once a week. Many of patients have never had quinoa, kale, avocado etc. Why not challenge yourself to learn about one new food per week and try a recipe to incorporate that food (in some instances you may not need a recipe and can just try the food in it's natural form, like the new fruits I purchased).
Enjoy this experimentation as a family, and figure out what is a keeper and what you don't care for, but I encourage you to keep an open mind and broaden your nutritional horizons!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 11 & 12 - Are you carbohydrate sensitive

I'm discovering that blogging daily is a BIG challenge for a busy mom of 3! So today I'm grouping 2 days together to address one HOT topic. Insulin resistance. In north america our diets are leading many adults AND children towards obesity. This is largely due to inactivity, but also the carbohydrate rich diet that we eat. I'm talking about 'simple carbs'(bread, white flour products, baked goods, candy), not 'complex carbs' (found in whole grains, veggies and fruit). Our population is becoming insulin resistant because of all the sugars we consume, leading to midsection weight gain (the most dangerous type). Many of you may be noticing that although you've had 'some' weight loss on your cleanse, you may still have excessive fat in the midsection. Some of my patients require very specific dietary work to decrease their insulin secretion and re-sensitize them to this hormone. The more your body releases insulin (the 'fat storage' hormone) the more fat you'll produce (usually in the tummy). At VFL we offer the Healthy & Active program which targets this problem specifically - ideal for those patients that suffer from a variety of conditions like blood sugar abnormalities (type II diabetes), PCOS, hypothyroid, menopause or have just reached a weightloss plateau. This program is based on you blood work and specific food lists and quantities are calculated for you. For more information about this program please email me directly (anna@vitalityforlife.ca). Some of you may just need to implement some of the principals from our Healthy & Active program, which we can decide together based on your needs. Maybe you just need to discuss some Metabolism Boosters with me. Just know that there IS hope for those struggling with achieving a healthy weight - I have seen it in my patients over the years and believe there are several safe and effective strategies to help you achieve a healthy weight that will last a lifetime!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 10 - Make a Plan!

You're in the final days of your 14 day Challenge - so what are you going to do when it's over? go out for wings and beer? I wouldn't suggest it! Plan on easing out of your detox slowly - introducing the eliminated foods back in gradually, not all at once. If you have learned from your detox that you probably have some underlying food allergies, then talk to your naturopath about a plan to help you discover which foods are the ones that are causing you a problem (we do a specific re-introduction schedule for this issue).
Now that you have re-trained your taste buds to be off sugar and accept healthier foods, and now that you have some healthier new recipes under your belt, why not continue building on these accomplishments? Speak to your Naturopath about a long-term plan that will continue using some of your new skills - clean out your pantry and continue to 'Eat Clean'. Why not continue healthy eating at least 80% of the time? can you live with that? Maybe now it's time to tackle your exercise goals as well. Studies find self-esteem is built through the act of accomplishing your goals! Set realistic goals, accomplish them, and you'll be more likely to move forward. Your health team is there to support you and keep you on track! Enjoy your last few days of the cleanse and make the most of it!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center


Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 9 - Pamper yourself

During this cleanse you may have realized how much comfort food brings to your life, and you may have realized the type of relationship you have with food. Many of us are emotional eaters - eating when we're happy, eating when we're sad, eating when we're bored! Often when we are nourishing ourselves with comfort foods, we are really just looking for 'nourishment' in our lives - filling a void. Some people are missing love, companionship, hobbies, self esteem - many mothers eat after their kids are in bed and they finally get some 'alone' time! Knowing these things is the start to figuring out what we can do differently with our negative food relationships. I challenge you to 'nourish' yourselves in other ways. Use the cleanse to experiment with things that make you feel good. Instead of eating that cookie at night, treat yourself in other ways - take a relaxing bath, read your favorite book, meet up with a friend for tea, call your mother - whatever fills your cup! And why not 'pamper' yourself with a big reward now that you're almost done your cleanse - book an appointment for a massage, or a spa therapy. You deserve it!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center


Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Detox Day 8 - Challenge - go Veggie!

My challenge for you today is to go vegetarian today - whether you are on detox or not. Explore different protein options - chickpeas, lentils, hummus, bean soups. I encourage patients to have 3 vegetarian Days weekly if possible, or at least 3 vegetarian dinners for those who really struggle. It's not that meat is bad persay, but most patients are not eating 'clean' meat (pasteured, grass-fed, organic) and they are over-consuming it, both in portion size and frequency. It also takes up space in our diet in lieu of fiber and anti-oxidants (such as found in veggies, beans, nuts and seeds). So create a more balanced approach to your diet by incorporating more vegetarian options. Here is a great vegetarian crockpot curry recipe:

Ingredients
• 1 13.5-ounce can coconut milk
• 1 tablespoon tomato paste
• 2 tablespoons curry powder
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• Few dashes hot sauce
• 1 medium onion, chopped
• 2 to 3 cloves garlic, finely chopped or grated
• 1-inch knob ginger, peeled and grated
• 1 green bell pepper, seeded and chopped
• 1/2 large eggplant, peeled and cut into chunks
• 2 medium sweet potatoes
• 1 14-ounce can chick peas, drained and rinsed
• 1/2 head cauliflower divided into small florets
• Salt and freshly ground black pepper
Throw all these in the crockpot and set for 4-6 hours. Serve with brown rice and:
• 1 lemon, cut into wedges, to garnish
• 2 scallions, thinly sliced, to garnish
• 1/2 cup chopped cilantro, to garnish
• 1 cup chopped toasted peanuts, to garnish
• 1/4 cup mango chutney, to garnish

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 7 - Halfway there!

I'm a day behind so i'll blog twice today. Yesterday was a nice relaxing day -had a visit from my parents (who are also on the cleanse) and got to enjoy a potluck of detox-friendly foods. We had rice paper salad rolls full of shredded carrots, avodado, cucumber and cilantro with a delicious spicy almond dipping sauce (from Delicious Detox). We also had two kinds of sweet potato salad -one was warm with mung beans, roasted onion and an olive oil and lime dressing, and the other was cold with diced cucumber, cilantro and the same dressing. Dessert was black berries, pineapple and pomegranite.

Hopefully you are noticing your pants feel looser at this point! Going gluten-free makes a big impact on the midsection - people feel less bloated, and have probably greatly reduced their amount of bread intake which leads to weightloss. I challenge you to try to continue with eating less breads - get away from the sandwich lunch! Bring leftovers instead - soups, stir-fries etc. Use crackers, wraps and whole grains in the place of bread, and try to keep some of them gluten-free. Eating this way not only gives you more energy, leads to weightloss, but also decreases the development of allergies against gluten!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 6 - Get those Zzzzz's

It's the weekend and you might be tempted to stay up later than normal - this is not a great idea while on your cleanse. Getting to bed well before midnight helps your organs of elimination recover, rests your adrenals and sets you up for optimum hormone balance. I find it virtually impossible to help patients lose weight when they are staying up late at night - if affects your secretion of growth hormone, which is our fat burning hormone.
Tip - Every hour of sleep BEFORE midnight is worth TWO after midnight. So getting 8 hours of sleep is better if it's from 10pm-6am, then it would be from 12pm-8am. Ideally I like people to be in bed by 10pm, and definitely lights out by 10:30pm.

Weekend Tip - treat yourself to buckwheat pancakes. There's a great Recipe for them in Delicious Detox. They're Gluten/Egg/Dairy-free and delicious. This morning I made them with peach and blueberry sauce. It felt like an indulgence and was very satisfying.

Don't forget to drink your Green Tea to get that metabolism going!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 5 - Weekends can be tough!

If you've had a fairly easy week, you may find come friday that the mental aspects of a cleanse really hit you. Weekends are usually a time to relax, enjoy time with family and of course MEALS!! I too find this a challenge, but my suggestion if to plan a few fun/enjoying things for yourself - a movie night, a hike, maybe a shopping trip - anything that keeps your mind off your usual 'treats'. You can also switch the mind frame and enjoy some 'detox-friendly' treats - so for tonight's movie night I will be cutting up some fresh pineapple and pomegranite and enjoying nature's treats!
Keep in mind, at this point you're probably not having a physical craving, but a mental one (the 'habit' of enjoying those chips at night). Stay strong, tomorrow is another day!! Enjoy your new energy and glowing skin - your body will thank you!

My dinner tonight -
1.brown rice pasta with cilantro pesto
2. A saute of shallots, kale, bok choy, beet greens and grated beets

Dessert - I splurged and had a medjool date! I really wasn't craving anything sweet and felt pretty full after doing two smoothies throughout the day.

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca


Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 4 - Are you eliminating? BONUS PRIZE DAY!

So hopefully your headache is gone and you've broken free from your addictions by day 4 (although it doesn't mean it's easy).
Today I want you to check in with yourself to see if you're 'eliminating' your toxins properly. During a cleanse it's vital that you're dumping the toxins OUTSIDE the body, not just into your organs of elimination. A simplified checklist is
1. Are you having daily bowel movements
2. Are you peeing at least every 2-3 hrs
3. Are you sweating enough (at least 1.5 hrs per week)

If you answered no, then you need to figure out a way to meet those standards - drink more, move your body more, eat more veggies - or speak to your Naturopath if you're struggling and need some suggestions!

Quick Recipe (this was my dinner last night - very yummy)
Cook your brown rice in a rice cooker. Rinse a can of black beans (or if you're organized, soak dried beans overnight, cook and use those).
Lightly saute one diced onion and 1 garlic clove in olive oil. Add 1 tsp cumin, 1 tsp chili powder, and 1/2 tsp each oregano and basil (dried). Add your 2 cups of cooked brown rice and 1-2 cups black beans. At his point you can add any extra veggies like baby spinach, grated zuchini, diced peppers, chopped kale. Cook until warmed through and serve.

Bonus Prize - Like our Facebook post TODAY and be entered to wine a FREE 1/2 hr. Massage with Jasmin!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center


Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 3 - Just Move It!

Don't forget, just because you're on a cleanse doesn't mean you stop exercising! Moving your body helps your body get rid of toxins through perspiration and also improves oxygenation, bowel elimination and liver function!
Your Challenge - move your body DAILY for 20 minutes during the rest of the cleanse. I don't care 'what' you do - shovel the driveway, jog, yoga, ski, hike - just get your heart rate up for 20 minutes! In addition, aim for at least 1.5 hours of sweating every week.
All you busy moms need to find time for exercise as well. I put one or two kids into a jogging or bike stroller and run around the neighbourhood on the days that I can't 'get away'. Another option is an exercise video OR some core/resistance training that you can do right in your bedroom while the kids play! Make it a priority.

Recipe: Creamy Quinoa Porridge
This is a great protein-rich way to start your day!
Rinse 1 cup of quinoa in a collander under cool water. Place in a pot with 3 cups of almond or rice milk and cinnamon. Bring to a boil and then simmer for 20 minutes. Add additional milk if desired, and sweeten with a SMALL amount of honey or maple syrup. You can add fresh or frozen blueberries if you like. Enjoy!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Day 2 - Headache anyone?

So today is Day 2 - you may have had an excellent day yesterday and are wondering why today you're experiencing a headache! This is normal, most detox reactions happen between day 2-4, headache being the most common. This is your body withdrawing from your addictions (caffeine, sugar, white flour etc).
My tip #2 - increase your water intake. Get 50% more than you usually do. I also recommend having 1-2 cups of green tea to offset the coffee withdrawl headache!

Last night for dinner I made a fabulous recipe from Delicious Detox (Carol Morely's book - available at our clinic) - the spring green tuna pasta dish. I used the fennel, tuna, pesto and brown rice pasta but didn't have asparagus - it was still DELICIOUS (see pics of my boys loving it). I served it with a spinach salad. This meal is so good you don't feel like you're on detox.

Today before work i threw together a simple soap with onion, carrots, celery, sweet potato, red kidney beans, organic chicken broth, oregano, basil and about 4 cups of kale and beet tops. Super tasty! Make leftovers so you don't have to cook constantly!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

14 Days of Detox - It's On!!

So today is day one here at the clinic - what day are you on? The VFL team is currently doing a detox for 14 days. What does this exactly mean? it's a different process for different people. A detox in any regard is removing things from your diet that are unhealthy, addictive, allergenic, or over-plentiful. Some people will do a really strict detox removing anything from sugar, dairy, gluten, alcohol, coffee and all processed foods, whereas others may simply challenge themselves to remove one or two of these items for an extended time. Obviously the more toxic your diet or the more addicted you are to these things the tougher the detox is! That is why we usually recommend using a detox supportive product like Mediclear or Metabolic Cleanse. These products help you stay on track and ward of food cravings. They also help the liver function well during a detox, and support the bowels (if you are constipated, a cleanse needs to be tailored to you). I don't recommend doing an unsupervised detox/cleanse if you've never done one before, however if you want to challenge yourself to doing something simple like removing all refined sugars for two weeks, then go for it!
For myself and many others it means coming off the excess sugars from the holidays. It's amazing how quickly you can become addicted to sugar!! It can sneak into the diets of even the most clean eaters and naturopaths as well!!
So tip #1 for coming off sugar. Initially the craving will be there, so incorporate the following to help:
1. Add cinnamon daily - it can help increase insulin sensitivity, reducing cravings
2. when a craving hits, drink some water with 1-2 TBSP apple cider vinegar
3. add 1 oz of pine nuts to your diet
4. have some fruit - it's sweet but comes with fiber. Add 20 raw almonds along with your fruit.

Lastly, be sure to write down your goals for the next 14 days, and share them with someone that will hold you accountable. Better yet, ask your family/friend/colleague to do it with you!
Ok, good luck over the next 14 days and remember, we're here to support you!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

14 Days of Detox Give-Away!!!

Since January is our official detox month at VFL, we have decided to make it fun for everyone. We will be posting recipes and challenges every day for 14 days starting Monday January 9 on our FACEBOOK page. We are making it into a contest - simply 'liking' our page and 'sharing' it with your friends is all it takes, and you will be automatically entered to win our pampering prize - an Individualized Facial Treatment with our Professional Spa Therapist Lauren - to be booked at your convenience! As an extra incentive to join us daily on facebook, we will be doing several other surprise give-aways during the '14 Days of Detox'! Prizes will include a free half hour Massage with Jasmin, Spa Therapies and Olive Baby products! By joining us you will be spreading good health and encouraging others.
So once again here are the steps:

1. Go to our FACEBOOK page
2. 'Like' us
3. 'Share' our page
4. Join us daily!

As easy as that! So join us starting Monday for the 14 days of detox!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Detox Support!

Since January is 'Detox' month at VFL we are encouraging you to use our facebook page as a place for support and discussion. If you are doing a cleanse this month, feel free to share your thoughts and challenges on our facebook page and I will check and comment regularly to help you out! There is strength in numbers and being part of a group let's to greater success! So join us this month and share your detox comments!
As a side note all our detox products will be on sale this month to help you out (see our newsletter for specific details!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.
Follow us on facebook
Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!