Cleaning Out Your Pantry

“The best way to serve our unique nutritional needs is to empower ourselves with knowledge, listen to our bodies and respond with healthy, nourishing choices.”

~ Terry Walters

With the change in season comes the desire to make goals, make changes, live better and feel healthier.  An area we can have a significant impact on is what we choose to nourish ourselves with.  With the rising amount and availability of processed and convenience foods, our nutrition has veered too far from the nutrient dense, whole foods.  As a result, diseases such as diabetes, obesity, heart disease, cancer, autoimmune and mental illnesses are on the rise.  Each item of food we choose to eat should serve a single goal of nourishment to our body, allowing the body to live to its healthiest and fullest by providing the very essence for work and play. 

Cleaning out the pantry by replacing foods that hinder health with life giving, nutrient rich foods can help you create healthier patterns, feel better and prevent disease.   

1. Begin by getting rid of any foods containing:

White and Brown Refined Sugar and High Fructose Corn Syrup
Canadians consume, on average, 110 grams of sugar a day, which is equivalent to 46 teaspoons. Refined sugar has been overly processed, essentially voiding itself of any nutrients. As a result, consuming refined sugar does not provide any nutrient value to the body and is only a source of empty calories.  When sugar is consumed, excess amounts are stored in the liver and eventually are returned to the bloodstream as fatty acids, which ultimately end up as fat. In addition to contributing to diabetes and obesity, consumption of refined sugar has been linked to a weakened immune system, yeast infections, hyperactivity, ADHD, mental and emotional disorders and chemical imbalances in the brain.

Sugar is hiding in many different food items; therefore, when trying to get rid of foods that contain processed sugar, label reading is essential.  Sugar can be identified as glucose, sucrose, fructose, sucralose, dextrose, maltose, maltodextrin and high fructose corn syrup, to name a few. Some common food items that sugar can be lurking in are cereals, crackers, bread, candy, pasta sauces, salad dressings and condiments.

Trans Fats and Saturated Fats
Trans fats are synthetically derived fats that are identified as hydrogenated and partially hydrogenated oils.  Saturated fats are solid at room temperature, such as margarine, red meat, and shortening.  Consuming foods high in trans and saturated fats increase inflammation in the body and are the number one leading cause of heart disease.  These unhealthy fats can be found not only in butter and oils, but also in chips, cookies, cereals, breads and just about any highly processed food item.

Oils to have on hand include  olive, flax, avocado and sesame oils. Even though it is a saturated fat, coconut oil is also good to have on hand because it can be safely heated at high temperatures.

White flour/Pasta
Food products containing white flour such as pastas, crackers, breads and cereals are simple carbohydrates that adversely affect health.  White flour begins as the whole grain; however, through processing it is stripped of its vitamins, minerals, fibre and enzymes, which leaves a product with no nutritional value.  As a result, like sugar and high-fructose corn syrup, white flour products elevate blood sugar levels, contributing to diabetes, weight gain, fluctuating energy levels, mood swings and decreased immune system.

Regular Table Salt

Regular table salt is mined from underground salt deposits and more heavily processed to remove minerals and tends to have additives to prevent clumping.  Sea salt, on the other hand, is made from evaporated seawater and contains other trace minerals, which offer many health benefits such as thyroid support, muscle and immune health.

Anything That Has More Than 3 Unrecognizable Ingredients
The Rule of 3 is a great way to prevent consuming food items that contain unhealthy ingredients.  If you read a label of a food product that has more than 3 ingredients that you do not understand, get rid of or do not purchase it.  Get your children involved! They love being detectives and can have a lot of fun with this.  Include them while cleaning out and restocking your pantry.

2.  Replace the items with healthy options:

Throw Away: White/brown processed sugar; high fructose corn syrup; cookies and snacks sweetened with them, and sweetened peanut butter.

Replace With:  Coconut sugar, brown rice syrup, maple syrup, honey and stevia, cookies sweetened with any of this list or evaporated cane juice (Kashi and Made Good are good brands), all natural peanut butter or almond butter.


Throw Away: Margarine and shortening and regular potato chips that are high in unhealthy fats.

Replace With: Olive, flax seed, sesame, coconut and grape seed oil, rice chips, vegetable chips and kale chips.


Throw Away: White flour products including pasta and crackers.

Replace With: Spelt, buckwheat or brown rice pasta, rice chips/crackers, brown rice and quinoa.


Throw Away: Regular table salt and products containing high sodium (canned soup, salad dressings and sauces).

Replace With:  Sea salt, homemade salad dressings using olive oil and balsamic vinegar or lemon juice.

100 Days of Real Food is a great resource for switching from processed to whole foods.

Keeping the goal in mind that each item of food we choose to eat should serve as a source of nutrients to the body can be helpful when making the lifestyle change to clean out your pantry and restock it with healthy foods.  The nutrients gained from our food acts as the foundation for the rest of our health.  If we provide our body what it needs to function properly, health and vitality will result!

Why You Need Your Period

Time and time again I have worked with patients who have been told they don’t need a period, and perhaps you have been told the same thing.  This couldn’t be further from the truth!  The menstrual cycle plays an important role in a woman’s overall health and in fact, having a natural menstrual cycle significantly contributes to optimal health and disease prevention.  By natural menstrual cycle, I mean a menstrual cycle free from synthetic hormones found in hormonal birth control.  To understand the difference, let’s outline what happens during the natural menstrual cycle and what happens when you take the Pill or other forms of hormonal birth control.


The natural menstrual cycle is broken into two phases, the follicular phase, and the luteal phase.  During the follicular phase, follicles on the ovary mature and produce estrogen.  Rising estrogen during this phase helps to thicken the uterine lining and open the cervix.  Peak estrogen production produces sperm friendly, fertile mucus and one follicle becomes dominant that will release an egg at ovulation (the main event of the menstrual cycle).

The second phase of the menstrual cycle is known as the luteal phase.  During the luteal phase, the hormone progesterone is dominant.  Progesterone enriches the uterine lining with blood vessels, providing nutrients for possible implantation of a fertilized egg.  If implantation does not occur, estrogen and progesterone levels drop, and vaginal bleeding or a “period” occurs.

Menstrual bleeding is a predictor of how balanced the previous cycle’s hormones were and how healthy ovulation was.


On the Pill and other forms of hormonal birth control, your body is “tricked” into thinking it has already ovulated by providing elevated levels of synthetic estrogen and progesterone.  As a result, ovulation does not occur.  Additionally, the Pill thickens and dries up the cervical mucus by blocking the body’s effect of estrogen.  And finally, the Pill thins the uterine lining by suppressing the body’s own natural estrogen and progesterone. The only reason bleeding occurs on the Pill is due to the withdrawal of synthetic hormones during the week of sugar pills.  Ultimately, your “cycle” on the Pill is not actually a cycle at all.


There are 5 major health benefits of having a natural menstrual cycle:


  1. Breast Health and Development

During puberty, estrogen produced via ovulation causes enlargement of breasts by increasing fatty tissue in the area and developing lobes, lobules, milk ducts and fibrous connective tissue that will produce and carry the milk to the nipple in the future.  Teens that take hormonal birth control are deprived of their cycle and the endogenous estrogen required for the proper breast development.


  1. Brain Health and Development

Estrogen in the follicle phase of the cycle increases serotonin receptors and the production of dopamine. Serotonin and dopamine cause neuron (brain cell) excitability, which stimulates plasticity in the hippocampus, amygdala, and prefrontal cortex of the brain.  The neuron excitability leads to an upbeat mood, increased energy levels, and improved verbal skills.  Progesterone in the luteal phase of the cycle heals and maintains brain cells.  Feelings of mellowness and decreased anxiety are experienced during this phase.

Exposure to endogenous and balanced hormones achieved through regular ovulation and menstruation is especially important for developing teen brains as their prefrontal cortices are not fully matured until mid-twenties thus affecting their decision making and risk assessment. Additionally, brain development under exposure of endogenous and balanced hormones helps to retain brain plasticity for women after menopause.

Unfortunately, the synthetic estrogen and progesterone found in hormonal birth control options do not have the same effect on the brain.  In fact, the synthetic hormones decrease serotonin levels and increase sex hormone binding globulin (SHBG), which makes it harder for the body to use naturally occurring sex hormones.  As a result, those on the Pill often complain of low libido, mood disturbances, brain fog, disrupted sleep cycles, difficulty regulating body temperature, appetite, heart rate and difficulty managing stress.


  1. Immune System

The cyclical nature of estrogen and progesterone during the two phases of the menstrual cycle impact the immune system.  During the follicular phase when estrogen is highest, the immune system is also heightened.  In the luteal phase when progesterone is dominant, there is a temporary immune suppression as the body prepares for a potential pregnancy.  The cyclical nature of heightened and suppressed immune function during the menstrual cycle is important for the maturation of the cervix, important for the proper production of cervical mucus.  Cervical mucus is an important part of the immune system as it is rich in immune regulating proteins to fight infection.  Therefore, a cervix that has been able to mature under the natural cycling of hormones is better able to fight off infection like human papilloma virus (HPV).

Hormonal birth control prevents the natural cycling of estrogen and progesterone by providing a continuous amount of synthetic hormones throughout the cycle, thus preventing the natural cycling of immune response.  As a result, use of hormonal contraception may compromise one’s immunity to reproductive and systemic infection.


  1. Heart Health

Findings have shown that a woman’s resting heart rate fluctuates throughout the menstrual cycle.  During the follicular phase, resting heart rate is slower due to higher estrogen compared to a more rapid heart rate caused by progesterone during the luteal phase. In addition, estrogen helps to prevent the buildup of calcium in the arteries to help prevent coronary artery calcification (CAC).  This is important because CAC can lead to heart disease, the number one cause of death in post-menopausal women.  Progesterone is also important for heart health as it decreases blood pressure by dilating the blood vessels.

The synthetic forms of estrogen and progesterone found in hormonal birth control do not provide the same benefit as the naturally occurring hormones in a menstrual cycle.  And in fact, because you do not have a cycle on hormonal birth control, the cardiovascular benefits experienced during a natural menstrual cycle are lost.  As a result, hormonal birth control use is linked to increased risk of blood clots, stroke, heart attack, high blood pressure, diabetes, and high cholesterol.


  1. Bone Health and Development

Estrogen promotes bone growth and prevents bone break down.  Likewise, progesterone is involved in the formation and maintenance of bone and in the prevention of osteoporosis. Natural ovulation and menstruation are required for healthy bones.  The first 25 years of a woman’s life is spent building bone mass and if ovulation is happening normally, a woman should be able to keep the bone mass throughout her reproductive years and beyond.  If ovulation during prime reproductive years does not occur, bone density will be negatively impacted, and those effects will manifest during post-menopausal years.

Unfortunately, the synthetic hormones in hormonal birth control do not have the same benefit on bone health.  In fact, the synthetic progesterone (progestin) found in hormonal birth control decreases the ability to build bone mineral density.


As you can see, the intricate cycling of estrogen and progesterone during a natural menstrual cycle is crucial for optimal health!

One of my favorite resources for information on women’s health including the menstrual cycle, birth control pill and fertility awareness methods is Natural Womanhood.  My article was a summary of the research they compiled.  For more in-depth reading on the above information, please click here.

7 Daily Tips to Improve Mood

  1. Increase Positivity
  • 3 Gratitudes: Write down 3 new things each day (for at least 21 days), which teaches the brain to scan the world for the positive first, not the negative.
  • Journaling: Writing about 1 positive experience you’ve experienced in the past 24 hours allows your brain to relive it.
  • Random acts of kindness: When you open your inbox to your email, write 1 positive email praising or thanking someone.You can also call or write to someone.

When the brain is positive, dopamine increases in the brain, making us happier.  Dopamine also turns on the learning centers in the brain, allowing us not only to learn, but also to improve our focus and concentration.


  1. Meditation
  • Allows the brain to overcome the cultural inattention we’ve created by trying to do multiple tasks at once, allowing the brain to focus on one task at a time.This helps to balance the norepinephrine levels and increase serotonin levels.

Norepinephrine is the brain messenger responsible for controlling attention and response.


  1. Engaging in activities that revitalize you
  • Listen to music, visit a museum, theater, symphony, watch TV or movies, engage in long, deep conversations with people you love or whatever makes you feel good.
  • Pleasurable activities naturally increase serotonin levels.


  1. Exercise
  • Moderate exercise done 4 consecutive days in a row increase serotonin levels.


  1. Light Therapy
  • Exposure to UVB light designed for people with seasonal affective disorder in the morning and evening increases vitamin D, serotonin, dopamine and norepinephrine levels.

Dopamine is the brain messenger involved in behavior and cognition, voluntary movement, motivation and reward, sleep, mood, attention and learning.  It is involved in allowing us to develop new behaviors because a main role of dopamine is the “reward” system.


  1. Maintain a Regular Wake-Sleep Cycle
  • The production of serotonin for the next day requires at least 7 hours of sound, high quality sleep the night before.


  1. Nutrition
  • Eat protein high in tryptophan, which is required for serotonin production: Chicken, white flakey fish, lean cuts of pork, veal, cottage cheese, lamb, low fat cheeses, low fat milk and dairy products and legumes.

Sick Again! Supporting Your Immune System When It’s Down

I don’t know if it has been the same in your house, but since the Fall, my little guys have been sick with a cold or stomach bug, what seems to be, every few weeks.  Masking and social distancing over the past 3 years has left our immune systems vulnerable.  Successful immune function is shaped by microorganisms (viruses, bacteria, and fungi) we encounter in our environments.  By being exposed to a broad variety of organisms, the immune system learns to fine-tune the balance between attack and tolerance mechanisms and can develop the regulatory pathways needed to avoid increased immune responses to self or harmless allergens. Nature is one of the richest sources of microbial input, and reduced exposure to natural environments adversely affects the good microorganisms in the body and its capacity to regulate the immune system. With a reduced exposure to common microorganisms over the past 3 years, our immune systems have suffered, resulting in more frequent illnesses.

Although the key to a more efficient immune system is time for natural exposure to common microorganisms, the following are some things you can do to support your immune system in the meantime.

  • Probiotics – a high dose, multi strain probiotic helps to replenish the healthy gut flora.
  • Immune support – St. Francis Deep Immune – This is a herbal combination that contains Astragalus and Codonopsis.These immune enhancing herbs help to increase the production of white blood cells and enhance immune attack.
  • Spirulina – An algae that is high in protein, which is an essential part of immune system and is nutrient dense, high in B vitamins and minerals. All these features of spirulina help to significantly improve the immune system.  Try mixing it with apple juice to mask the taste : )
  • Decrease sugar and processed foods and increase greens in the diet. Harmful bacteria flourish in the presence of sugar. Eating a diet rich in green leafy vegetables promotes the growth of the beneficial gut flora, improves the immune system, and replenishes a healthy gut environment.

Holiday Menu

From our homes to yours, we would like to share our favourite recipes as you prepare for your holiday feast.  

From all of us, we wish you a very happy Christmas season and many blessings in 2023!

With love, Allison, Brittany, Garret, Julie and Michelle.

Vegan Mushroom Wellington with Rosemary and Pecans

I am all for a hearty Beef-Wellington Christmas meal, however after a few days of holiday eating and socializing I enjoy a flavourful vegan dish for dinner.  ~Garret Woynarski


1 box -2 sheets vegan puff pastry, thawed in the fridge overnight. (Use cold-not at room temp)

2 tablespoons olive oil (or butter)

2 pounds mushrooms, sliced, stems OK (except Shiitake stems)

1 large onion, diced

4–6 garlic cloves, rough chopped

1 tablespoon chopped fresh rosemary (or sage, or thyme)

1 teaspoon kosher salt

1/4 cup sherry wine, red wine or white wine

1 teaspoon balsamic vinegar

1 cup chopped, toasted pecans (or feel free to sub hazelnuts or walnuts)

½ teaspoon pepper

2 teaspoons truffle oil (optional)


-If you want to add cheese, add ½ – 1 cup grated pecorino, gruyere, goat cheese or cream cheese- or use a meltable vegan cheese- or make vegan ricotta!

-Egg wash – use nut milk, cream or melted coconut oil to brush on the pastry.  If you’re not worried about it being vegan, whisk an egg with a tablespoon of water.


  1. Make sure the puff pastry is thawed before you start – cold, but thawed. (Note if it is too warm, it may fall apart, if too cold, it will be too stiff to roll.)
  2. Preheat oven to 400F
  3. MAKE THE FILLING: Heat oil in an extra-large skillet or dutch oven, over medium-high heat. Add mushrooms, onions, garlic, salt and rosemary and sauté, stirring often, until mushrooms release all their liquid. Turn heat down to medium, and continue sautéing until all the liquid has evaporated, be patient, this will take a little time! Once the mushrooms are relatively dry in the pan, splash with wine and balsamic vinegar and again, sauté on medium heat until all the liquid has cooked off. This is important- you absolutely do not want a watery filling (it will turn into a mess!).  Add the toasted chopped pecans, pepper, truffle oil. Taste, adjust salt to your liking. At this point, you could fold in some cheese if you like.
  4. Let the filling cool 15-20 minutes (you could make the filling a day ahead and refrigerate).
  5. Fill 2 Puff Pastries:  Carefully unroll the puff pastry onto a parchment-lined baking sheet (if it seems stiff, let it thaw a few more minutes until pliable).  Place half the filling in a mound along the center (see photo) and working quickly, roll the pastry up, and over, seam side down. Fill and roll the second sheet.
  6. Brush with the egg or eggless wash.
  7. Score the pastry using a razor blade or sharp knife with your choice of design – cross-hatch, herringbone, leafy vine or just simple diagonal slits.
  8. Bake: Place the sheet pan on the middle rack in the oven for 35 minutes, checking at 20 mins, and rotating pan for even browning if necessary. Let the pastry bake until it is a really deep golden colour – to ensure it’s done and flaky all the way through. You may need to add 5 more minutes depending on your oven. Convection will help achieve a golden crust, (use it for the last 5-10 minutes).
  9. Cool for 5-10 minutes before cutting and serving. Garnish with Rosemary Sprigs. It’s OK to serve at room temp, but warm is best.

Adapted from:

Wild Rice Pilaf

From Allison Ziegler’s kitchen


1 tablespoon olive oil

½ cup diced celery

½ cup carrots

¾ cups diced onion

1 ½ cups wild rice blend

2 2/3 cups vegetable broth

1-2 tablespoons fresh parsley


  1. Heat a large skillet to medium-high and add olive oil.Add celery, onion, and carrot to the pan.  Sauté, stirring occasionally until the onions are translucent and the vegetables have softened – about 5 minutes.
  2. Add the rice and stir to combine.Allow the rice to toast until the oil is absorbed.
  3. Por in the broth and cover the pot.Bring the rice to a boil and then immediately reduce heat to low.  Allow the rice to simmer for 45-50 minutes.
  4. Remove from heat and allow the rice to set for 5-10 minutes to allow the rice to absorb any remaining liquid.
  5. Fluff the rice with a fork and garnish with fresh herbs before serving.

Cranberry, Goat Cheese, and Pecan Salad

Julie Zepp’s pick


For the Salad:

4 cups baby mixed greens or spring mix, arugula, spinach (about 2.5 oz.)

1/4 cup thinly sliced red onion

1/4 cup dried cranberries

1/4 cup candied pecans*

2 oz. soft goat cheese (chèvre)

For the Dressing:

1 teaspoon extra-virgin olive oil

1 tablespoon balsamic vinegar

1.5 tablespoons mayonnaise

1/2 tablespoon pure maple syrup

1/4 teaspoon sea salt

black pepper to taste

*For the candied pecans:


2 cups pecans

3 tablespoons butter

1/3 cup coconut sugar

1/2 teaspoon cinnamon

1 pinch sea salt


  1. Melt butter (3 tablespoons) in heavy bottomed skillet
  2. Add pecans (2 cups); stir to coat
  3. Add coconut sugar (1/3 cup), and cinnamon (1/2 teaspoon); stir to coat.
  4. Continue stirring until sugars caramelize- they should not be grainy anymore, and begin to darken in color (about 3-4 minutes).
  5. Spread nuts out on a parchment covered baking sheet, sprinkle with sea salt, and allow to cool for at least ten minutes. If nuts are difficult to separate, you can break them apart after they’ve cooled for a bit.


  1. In the bottom of a large mixing bowl, whisk all the ingredients for the dressing together until well emulsified.
  2. Add the baby greens (4 cups) and toss together well with tongs to coat in the dressing.
  3. Add the sliced red onion (1/4 cup), the dried cranberries (1/4 cup), and the candied nuts (1/4 cup) to the bowl on top of the greens. Use the tines of a fork to crumble the soft goat cheese (2 oz.) directly into the bowl.
  4. Toss everything gently together. Divide into two serving bowls or plates and serve.

Beverage: Beet Kvass

Brittany Wolfe’s Specialty

This unique and mineral-rich beverage is great for digestion. It equal parts salty, tangy, warming and satisfying.
Note that this is a fermented beverage so if you’re interested in adding it onto the menu, start prepping now! Due to the fermentation, it is also naturally high in probiotics giving you and yours a sweet little blast of gut health this holiday season.


2 cups beets, rinsed and roughly chopped

2 tbsp fresh ginger, roughly chopped

4 cups filtered water

2 tsp sea salt


  1. Sanitize your jar and lid with boiling water.
  2. Place beets, ginger, salt and water in the jar.
  3. Stir until salt is dissolved.
  4. Cover with an airtight lid and store in a dark place at room temperature.
  5. It should ferment for 4-15 days.
  6. Strain and store in the fridge until you are ready to use.

Healthy Sugar Cookies by Vani Hari

Michelle Sthamann’s holiday treat


2 cups blanched almond flour

¼ cup coconut oil melted (or grass-fed butter at room temp)

½ cup coconut palm sugar

1 egg

1 tbsp vanilla extract

¼ teaspoon fine sea salt


  1. Preheat oven to 350 degrees
  2. Mix all wet ingredients together and combine well
  3. Slowly pour dry ingredients into wet ingredients and mix well
  4. Drop a tablespoon of dough on a parchment paper lined cookie sheet
  5. Bake cookies for 8-10 mins (until edges are golden brown)
  6. As cookies are cooling, sprinkle with a little coconut sugar after baking if desired
  7. Cool cookies for at least 5 mins before serving
  8. (Alternatively, if you are cutting out shapes, refrigerate dough for at least 1 hour and then roll out using a rolling pin and additional almond flour and bake the same way)

Expanded IV Menu

Come check out our IV suite and optimize your health this winter! 

In order to offer you more choices to fit your lifestyle and to help you meet your health goals, I am now offering an expanded menu of IV services. To learn more about intravenous therapy, click here.

To learn more about ozone therapy, click here.


The Importance of Self-Care

This summer my husband and I welcomed our third child into the world.  Although having a third precious little guy to love has been so wonderful, it is easy to get overtired, impatient, and overwhelmed with the demands of a busy household.  It is easy to forget about myself as I prioritize the needs of my family.   This summer I came across the following quote at the perfect time!  It is a beautiful reminder of the importance of taking time for myself and in doing so, it has allowed me to be a better mom and better doctor.


“Self-care is giving the world the best of you, instead of what’s left of you.”

– Katie Reed


Self- care is an essential daily practice! Self-care is taking steps toward caring for your physical, emotional, spiritual, and mental health. In doing so, it allows you to better cope with daily stressors, reduce anxiety and depression and improve overall wellbeing so you can be healthy, do your job, and care for others without becoming burnt out and exhausted.

Whether you are a new parent, a businessperson working long hours or simply wishing to improve your health, the following 5 simple tips are for your self-care.


  1. Move Your Body

At least 20 minutes of physical exercise a day is one of the best things you can do for yourself.  Among improving cardiovascular health, regular exercise improves mental clarity and focus, reduces anxiety and depression, and improves sleep and energy.  If you are finding it hard to fit it in, try going for a brisk walk at lunch.  Not only will you get your 20 minutes of exercise, but you will also have more energy for the afternoon.

If you are postpartum, the Pregnancy and Postpartum TV channel on YouTube is a wonderful resource for appropriate physical activity to help you feel like yourself again.


  1. Stay Hydrated

The brain requires adequate amounts of water to make energy.  Chronic dehydration leads to fatigue and poor concentration.  Dehydration also leads to muscle stiffness and pain.  Aim for half your body weight in ounces of water every day.  Your body will thank you!


  1. Prayer/Meditation

Prayer and meditation increase serotonin, achieves relaxation, and reduces the amount of time your body is in the sympathetic nervous system/fight-or-flight state.  Furthermore, prayer/meditation strengthen spiritual health which gives a sense of purpose, happiness, and joy.

Some apps that you can try are Headspace, Calm and Hallow.


  1. 3-Gratitudes

Write down 3 new things each day, for at least 21 days, that you are grateful for.

This helps the brain transition to automatic positive thought instead of focusing on the negative or what went wrong.


  1. Eat Well

Eating good quality food allows nourishment for energy production, reduced inflammation and improved mood.

Avoid processed foods and eat a diet rich in vegetables, fruits, protein, and whole grains.  A good rule of thumb is ½ your plate should be veggies, ¼ of your plate protein and ¼ of your plate whole grains.

If you are having trouble transitioning to whole foods from a processed food diet, the 100 Days of Real Food website is a great resource.

Freshness of Spring Recipes

Spring is finally here!  With warmer temperatures comes the excitement and desire to spend more time outdoors. This beautiful season is rich with the growth of plants and offers us a wider selection of fresh foods.  One of my families favourite Spring things to do is spend time on our backyard patio BBQ’ing and enjoying the freshness of what Spring has to offer.   I’d like to share some of my favorite Spring-time recipes with you. Enjoy!


Honey Mustard Chicken Kabobs

(from Real HouseMoms)



  • 1-1/2 lbs chicken cut into 1-1/2” cubes
  • 1 lb red potatoes cut into 1-1/2” cubes
  • 1 large red onion cut into 1-1/2” chunks
  • 2 medium zucchinis cut into ¼” slices
  • Salt and pepper

Honey Mustard Marinade

  • ¼ cup honey
  • 2 tablespoons Dijon mustard
  • 2 tablespoons yellow mustard
  • 2 tablespoons freshly squeezed orange juice
  • 1 tablespoon Tamari
  • 1 teaspoon EACH parsley, paprika, garlic powder and salt
  • ½ teaspoon onion powder
  • ¼ teaspoon pepper
  • 3 tablespoons olive oil


  • Whisk all the marinade ingredients together EXCEPT olive oil (“Reserved Marinade”)
  • Remove ¼ cup marinade to a large freezer bag or shallow dish. Add chicken and 3 tablespoons of olive oil and turn to coat.Marinate in refrigerator for 4-6 hours.
  • Add potatoes to a large microwave safe bowl.Add 2 tablespoons of water.  Microwave covered, 4-5 minutes or just until fork tender; drain.
  • Add zucchini, onions, 3 tablespoons of reserved marinade, 2 tablespoons olive oil, ½ teaspoon salt, ¼ teaspoon pepper. Toss until evenly coated. Refrigerate.
  • All the remaining unused Reserved Marinade will be used for basting.
  • If using wooden skewers, soak for at least 30 minutes in water before grilling.
  • When ready to cook, thread chicken and veggies onto skewers.
  • Grease grill and heat to medium-high heat.Grill chicken kabobs for approximately 8-10 minutes, rotating a few times until nicely browned and slightly charred on each side and chicken is cooked through, basting halfway through cooking.

Nectarine, Pistachio and Goat Cheese Salad

(from Vanilla and Bean)



  • 8 cups fresh tender mixed lettuce greens such as read leaf, romaine, beet greens, spinach, bibb
  • 3 nectarines cut into wedges
  • 2 oz goat cheese crumbled
  • 6 tablespoons pistachios roasted and salted; shells removed


  • 1-1/2 tablespoons raw honey
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons champaign vinegar
  • 1-1/2 teaspoons Dijon mustard
  • ½ teaspoon poppy seeds
  • Pinch of fine sea salt


  • Add all dressing ingredients into a lidded jar.Shake until well mixed.
  • Add greens to a large bowl.
  • Arrange the nectarines on the salad and top with goat cheese and pistachios.
  • Toss with dressing just prior to serving.


Frozen Yogurt & Berry Ice Cream Pops

(from Clean Eating with Kids)


  • 2 cups coconut milk yogurt
  • 1-2 tablespoons honey
  • 3 cups of your choice of mixed berries (raspberries, blueberries, strawberries, black berries, cherries)


  • Add yogurt, berries and honey to blender and blend until smooth.Stop halfway and scrape down the sides if needed.   It’s nice to leave chunks of berries.
  • Pour into popsicle molds.
  • Freeze for 3 hours until firm.
  • Remove from mold and serve.

Dr. Allison Ziegler’s Maternity Leave Update

I am excited to announce that I am due to have my third child in June 2022!

I will be taking three months away from the office starting July 1st-October 1st, 2022. There will be no disruption in IV therapy while I am away as Dr. Lynn Chiasson has graciously offered to continue them for me.

Due to the inconvenience this may pose to my clients, I wanted to let you know sooner rather than later so you have ample time to book an appointment if needed.

To book please call 306.757.4325.

Who do you know that is self-employed, runs and integrative health care business, or is graduating soon from any of the following fields that would be interested in an affordable office space in an established multidisciplinary clinic to rent on a monthly basis? I have a beautifully furnished room available for individual use while I am away on maternity leave and on a part-time basis when I return.

  • holistic nutrition
  • counseling
  • lactation consultant
  • psychology
  • bodytalk
  • reiki
  • chiropractic medicine
  • massage therapy
  • acupuncture

Our goal is to ensure our community has access to as many integrative health care resources as possible, under one roof, as well as to promote the extensive number of healing professionals that Regina and the area boasts.

Reception is available if required, for additional rental fees.  Contact me by email at if you are interested in discussing our options and touring the available space.

Pre and Post-Natal DHA Supplementation

Optimal nutrition during pregnancy is one of the most important gifts you can give you and your growing baby.  All the nutrients required for healthy development and growth of the baby are passed on through the mother’s diet.  Certain nutrients are required in higher amounts then can be obtained from the diet alone.  One of these is an omega-3 fatty acid known as DHA (docosahexaenoic acid).

DHA is the most important of the omega-3 and omega-6 fatty acids when it comes to pregnancy.  The majority of DHA supplementation comes in the form of fish oils, which consist of two omega-3 fatty acids, DHA and EPA (eicosapentaenoic acid).  During pregnancy ensuring a higher content of DHA is essential for the following reasons:

  • It provides the fuel for baby’s developing brain and retina, improving visual acuity;
  • Increases cognitive function, intelligence, and IQ;
  • Reduces the risk of attention deficit/hyperactivity disorder (ADD/ADHD), dyslexia, dyspraxia and other developmental disorders;
  • Increases gestation time and birth weight; and
  • Reduces severity of allergies.


During the first three months of the baby’s life, the brain is developing at a significant rate.  The DHA levels within baby’s brain triple during the first 3 months allowing for development of the brain, spinal cord, and the neurological system.  During this time, DHA makes up about 11% of the dry weight of baby’s brain.  Furthermore, come the third trimester, even more significant brain growth occurs averaging 400-500%.  Needless to say, it is so important that mom obtains adequate levels of DHA throughout her pregnancy.


Not only is DHA important for baby’s development, it also helps to support mom’s health as well.   DHA is stored in the brain, tissues and red blood cells.  The placenta takes the stores from the blood and directs it to the baby as it needs.  If mom does not have adequate levels of DHA, the placenta will draw all of moms’ stores for the developing baby leaving mom deficient.  In fact, women’s brain cell volume actually decreases during pregnancy, this is the reason for “baby brain”.  DHA deficiency has been strongly linked with postnatal depression, poor concentration, memory and learning difficulties in the pre and postnatal period for mom.  Ensuring adequate levels of DHA during and after pregnancy helps to improve concentration, focus and mood.