Whole-food Plant-based Diet

Posted to: Wellness Blog by Dr. Joanne on Jul 9, 2015

I am concerned about developing diabetes and heart disease. Everything I read recommends eating a whole-foods plant based diet, but what exactly is that? What foods should I avoid?

Diabetes, heart disease, elevated cholesterol, obesity, and cancer are some of today’s most common health problems. What do these conditions have in common? They share a similar cause – mainly poor diet and lifestyle. Yes there are factors that contribute to these diseases that go beyond what you eat and how much you exercise, but these other factors can be difficult or impossible to address in our modern world. So if you want to prevent the development of these chronic diseases, make changes where you can. One very profound and key change you can make is to eat a who

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Build a Healthy Heart Naturally

Posted to: Wellness Blog by Dr. Joanne on Jun 19, 2015

My cholesterol levels and blood pressure are starting to elevate and my doctor says I have signs of atherosclerosis and am at risk for cardiovascular disease. Are there any natural ways that I can prevent progression of heart disease?

Yes! There are several nutrition and lifestyle practices that can help reduce your risk of developing heart disease. There are also several natural supplements that can help control the risk factors associated with heart attack and other cardiovascular complications.  Below are some tips for building a healthy heart and cardiovascular system. 

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Green Smoothie Power for Wellness

Posted to: Wellness Blog by Dr. Joanne on May 16, 2015

I struggle to get in the recommended 5 servings of vegetables per day. Any suggestions for how I can more easily reach this goal?

Making a daily vegetable smoothie is a great way to get in your greens! Making this a part of your daily routine is a great way to boost your health, increase intake of alkaline forming foods and will likely make your skin feel and look more radiant. And for those of you who don’t like vegetables, you won’t have to eat as many! It’s win-win.

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Tick Bite Prevention

Posted to: Wellness Blog by Dr. Joanne on Mar 14, 2015

Spring is here and the weather is warming. This is a wonderful time of year and many of us are spending more time outdoors. Along with the warmer weather, however, comes tick season (approximately May-September). A certain type of tick called the blacklegged tick (AKA deer tick) may bear Lyme disease. Lyme disease is endemic in our region and can potentially be a serious disease. It is very important to be aware of potential risk and take precautions for preventing tick bites. Below are some tips for reducing risk of being bitten by a tick.

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Get a Better Night's Sleep

Posted to: Wellness Blog by Dr. Joanne on Feb 26, 2015

Many people have trouble getting a good night's sleep. With our go-go -go lifestyles, it can become a challenge to calm down and relax in the evening preparing your body for rest. The general approach to getting a better night’s sleep is to nourish your body’s natural sleep-wake cycle and prepare your body for a state of relaxation in the evening. See below for some simple things you can do to ensure that you are getting the quality sleep you need.

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Choosing Healthy Fats & Oils

Posted to: Wellness Blog by Dr. Joanne on Feb 3, 2015

I'm very confused about which fats are the healthiest to eat. For years my doctor has been telling me to eat low-fat but now I am reading more about the benefits of fats and that butter is not bad. Can you help me understand better?

Yes indeed, the topic of fats has been very controversial. Experts used to say to use margarine. But now we know that margarine is a trans-fat and is bad for health. They used to say to avoid butter, but if you read the recent New York Times article you would learn that "Butter is Back".  Below is my summary about fats and oils - which ones are best for your health and which ones are the worst.

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Top Supplements for Wellness

Posted to: Wellness Blog by Dr. Joanne on Jan 17, 2015

Do I need to take supplements if I want to stay healthy?

My answer is, sort of.  Many of our diets are deficient in key nutrients and studies have shown fruits and vegetables to be lower in nutrients than in the past due to the mineral depleted soils that they are grown in and longer travel/shelf time.  Vitamin D3, for example, is very hard to get from diet alone. Today, supplementing with this vitamin is pretty much standard care even among medical doctors.  Another example is iodine, which may need to be supplemented if you do not eat enough seaweed or seafood.  So while it’s not necessary to have a cupboard full of vitamins, supplementing to fill in holes in your diet is important.

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Alkalinizing for Health

Posted to: Wellness Blog by Dr. Joanne on Jan 16, 2015

I  am thinking about doing an alkaline diet.  Is this a healthy diet to follow? What are the benefits of an alkaline diet?

Many clients ask me about what they can do to alkalinize their bodies and are curious about an alkaline diet. No doubt a more alkaline diet promotes health and I encourage my clients to emphasize alkaline foods in the diet.  However, this does not mean that all acidic foods are bad. Many healthy foods needed for a balanced diet are acidic – this includes fish and beans. The idea is to not overdo acidic foods such as meat, sugar and refined grains and include lots of the most alkaline foods such as vegetables and fruits for balance.

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Make the Most of Your Cleanse

Posted to: Wellness Blog by Dr. Joanne on Dec 11, 2014

If you're planning on a detox or cleanse in the near future, you should make the most of it! In this blog, I have put together a list of natural supplements and other resources, all available in the wellness department, that can help increase the effectiveness of a detox and ease some of those uncomfortable symptoms that tend to come out when the body is cleansing. 


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Cleansing for a Fresh Start

Posted to: Wellness Blog by Dr. Joanne on Dec 22, 2014

This time of year, many of us are thinking about a fresh start. A new year of opportunities awaits! Doing a cleanse 1-2 times per year can be a really great thing to do to improve your health and rid your body of toxins.  In this blog, read more about a toxic overload and how you may benefit from a cleanse.

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Digest Better This Holiday Season!

Posted to: Wellness Blog by Dr. Joanne on Nov 14, 2014

The holidays are a time when many of us overindulge with yummy food. With all the parties and celebrations, it's hard not to! Below, see my best advice on supporting digestion  and relieving discomfort so you can best enjoy the holiday season.

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Eat More Chia!

Posted to: Wellness Blog by Dr. Joanne on Oct 17, 2014

I would like to incorporate chia seeds in my diet,  but I don't know what to do with them! Any suggestions?

Chia seeds can easily be added to your diet with little prep or culinary expertise. Read this blog for the plentiful benefits and uses for  chia seeds!

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Family Snacking on the Go

Posted to: Wellness Blog by Dr. Joanne on Oct 14, 2014

I have 3 school age children with busy schedules and hungry bellies. I struggle with finding healthy snacks for them to keep them full in between meals and when we are on the go.  Any suggestions?

Planning ahead and having go to snack options is a definite must when you have a busy schedule and kids to keep satiated and energized! Here are some tips for choosing healthy snacks for your whole  family with ideas for quick, yummy and healthy snacks.


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Naturally Better Memory & Focus

Posted to: Wellness Blog by Dr. Joanne on Sep 16, 2014

I am a graduate student and my classes are very demanding. Is there a natural supplement that can help me focus while I study and also help me perform better on tests?

There are several herbs that have been used by traditional herbalists to enhance memory, clarify thinking and support balanced mood. Herbs with these actions are called Nootropic herbs and include ginkgo (Ginkgo biloba),  gotu kola (Centella asiatica) and  Bacopa (Bacopa monniera). Other herbs such as Rhodiola and Asian ginseng have also shown to benefit memory.

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Homeopathic Flu Solutions

Posted to: Wellness Blog by Dr. Joanne on Sep 9, 2014

We had the flu and several colds run through our family last season. Are there natural supplements that can protect me from the flu?

Yes! Natural remedies including homeopathic remedies and herbs can help protect you from colds and flu. They can also help reduce your symptoms and help your recover more quickly when you do get sick. There are many wonderful remedies found in nature that support the immune system. Read the whole blog to learn about some of my top recommendations.

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Canker Sore Remedies

Posted to: Wellness Blog by Dr. Joanne on Aug 21, 2014

I have been experiencing recurring canker sores. What could be causing this? Are there any natural remedies to help the sores heal and reduce the pain?

Yes, canker sores are certainly painful! Luckily there are herbs that are really effective in helping them heal quickly! Recurrent canker sores can have several possible causes. Read more for possible causes and natural remedies to try.

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Digestion of Beans & Vegetables

Posted to: Wellness Blog by Dr. Joanne on Aug 14, 2014

My nutritionist recommended I eat a Mediterranean type diet and increase beans and vegetables in my diet. I love to eat beans and vegetables but I have a terrible time digesting them. Is there something I can do to help?

Steaming or sauteing your vegetables and properly soaking and cooking your beans can help improve their digestibility.  A digestive enzyme specific for vegetable and bean digestion may also provide relief.

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Beating Food Cravings

Posted to: Wellness Blog by Dr. Joanne on Jul 15, 2014

My doctor recommended I do a 2 week trial of the anti-candida diet. I am struggling because I have such cravings for sugar and bread. What can I do to reduce my cravings?

Cravings for sugar can be pretty intense for people on special diets whether it is the anti-candida diet, a weight loss diet or when switching to a Paleo diet. There are several dietary principles that can help ease these cravings. While you must be firm and dedicated in your quest to eliminate sugar and refined carbohydrates, it’s also important to remember that the “sweet” flavor is part of a healthy balanced diet. There should be no guilt that you need a little sweetness in your life. Here are 10 ideas for eliminating the sugar and refined carbohydrates such as bread, pasta and pastries from your diet. Hope this helps and Good luck!!


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Digestion and Candida Overgrowth

Posted to: Wellness Blog by Dr. Joanne on Jul 12, 2014

I’ve been experiencing significant bloating after and in-between meals. Could candida overgrowth be the cause? What natural remedies can help my discomfort?

Overgrowth of the yeast Candida albicans could be the underlying cause of frequent bloating and several other digestive complaints. In a healthy individual, the presence of this yeast is benign and poses no threat to one’s health. However, when candida overgrows and is present in large amounts, several health issues can develop.

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Baking Substitution Chart

Posted to: Wellness Blog by Dr. Joanne on Jun 14, 2014

I love baking, but I have several allergies that require a special diet.  Is there any way to change my favorite old recipes to accommodate my needs? 

Need to modify recipes to accommodate food allergies or a special diet?

Click here  for a handy baking substitution chart to get you started!

Includes substitution ideas for gluten, dairy, eggs, butter and sugar.

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The Benefits of Maca

Posted to: Wellness Blog by Dr. Joanne on Jun 12, 2014

I’ve been hearing a lot about Maca. What is it good for and is it something I should take?

If you are fatigued and need some support for your energy or are looking to nurture your endocrine system, Maca may be a really nice addition to your wellness regime when added to your diet as a food.

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Healing Properties of Topical Castor Oil

Posted to: Wellness Blog by Dr. Joanne on May 16, 2014

I've heard some talk recently about the topical use of castor oil. What exactly is it good for and how do I apply it? Dr. Joanne offers information about topical application of castor oil and its several wonderful uses. Castor oil helps decrease inflammation, stimulates the lymphatic channels, breaks up congestion, reduces swelling and breaks up scar tissue.

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Natural Healing for PMS

Posted to: Wellness Blog by Dr. Joanne on May 16, 2014

Is there a natural way to help ease my PMS symptoms? This month, Dr. Joanne offers solutions  involving healthy diet and  natural remedies that can help ease your PMS symptoms.  Learn the basics to a natural approach!

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Losing Excess Weight, Naturally

Posted to: Wellness Blog by Dr. Joanne on Apr 29, 2014

I am a 40 year old woman and I would like to lose some weight. Is there a natural supplement that can help enhance my weight loss?  Dr. Joanne presents an array of useful recommendations regarding healthy weight loss, including  diet recommendations, various supplements and relevant studies. 

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Optimizing Wellness with Protein

Posted to: Wellness Blog by Dr. Joanne on Apr 15, 2014

I've heard a lot of talk about protein drinks. What is the benefit of adding a protein drink to my diet? When is the best time to drink it? Dr. Joanne provides some helpful hints and a customizable recipe for adding more protein to your diet to  minimize sugar cravings and maximize energy and wellness!

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Natural Acne Solutions

Posted to: Wellness Blog by Dr. Joanne on Mar 12, 2014

Say hello to that natural glow with these simple solutions for acne from our Naturopathic Doctor, Dr. Joanne. She offers meaningful suggestions for promoting skin health through diet adjustments, hormone balancing techniques, and proper cleansing methods.

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How to build up your immune system?

Posted to: Wellness Blog by Dr. Joanne on Feb 28, 2014

I was wondering if you can tell me how to build up your immune system? My daughter is 14 and has cough variant asthma which means every time she gets a cold her asthma is bad.  I would like to build up her immune system so she doesn't get sick.  Also how to increase her energy?

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Beat the Winter Blues!

Posted to: Wellness Blog by Dr. Joanne on Feb 20, 2014

Feet dragging during this seemingly endless winter? Don't let the weather keep you from enjoying life! Dr. Joanne offers her best tips on enhancing mood & energy and some helpful preventative measures you can take in years to come to chase those winter blues away!

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Preventing Flu and Cold, Naturally

Posted to: Wellness Blog by Dr. Joanne on Jan 1, 2014

There are two steps to beating the cold and flu. The first step is prevention. Keeping your immune system strong and your stress low is the key. However, if you do get sick, simple nutritional and herbal therapies will help you recover quickly. The Cold Wet Sock treatment is great for stopping a cold in its tracks...

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