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
We're On Facebook!

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!