In Defence of Simplicity.

In Defence of Simplicity.

Life gets full. I realized most of my day at home was moving SHIT from one room to another. Giant piles of laundry, bins, and bins of toys dumped and dragged around the house, organizing shit by buying shit to organize my shit, where is my shoe? (why is it under the sink?)....etc. etc..move shit, find shit, organize shit, I am losing my S-H-I-T!

Hey Mama Bear

Hey Mama Bear

But here’s the thing Mama:

YOU and YOUR health matter more than ever.
Your kids, family, and mostly YOU deserve that BEST version of YOU.

You’re stuck in a rut. You’re eating junk. You’re not exercising. Sex drive is dismal. You’re not learning, creating, or pursuing those thing which light YOU up.

Reduce your risk of Alzheimer's disease by 53%?!

Reduce your risk of Alzheimer's disease by 53%?!!

I often get asked by patients if they can do anything to reduce their risk of Alzheimer's disease. It's a question I've been clinically interested in since it is a disease that has affected both sides of my family. While genetics does play a role in Alzheimer's disease, your genes are not your certain fate.

In the 2 Intervention trials (see links below), the MIND diet:
A) Reduced the risk of Alzheimer's disease by 53% 
B) Slowed the cognitive decline associated with aging by as much as 7.5 years (wow!)

MIND stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay. The diet is a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. Both diets have been found to reduce the risk of cardiovascular conditions, like hypertension, heart attack and stroke. (In fact, they reduce the risk of cardiovascular events BETTER than cardioprotective drugs...topic for another post)

The diet is based on incorporating 10 Healthy brain food groups: green leafy vegetables, other vegetables, nuts, berries (especially blueberries), beans, whole grains, fish, poultry, olive oil and wine.

AND reducing 5 unhealthy food groups: red meats, butter and stick margarine, cheese, pastries and sweets, and fried/fast food.

I am an expert in nutrition and lifestyle medicine. Come see me and we will work together to make a HEALTH plan for you!

PS. There are currently NO drugs that are able to prevent or slow the onset of Alzheimer's disease

Here are the research links:


Cycle Connection


Your cycle:

I have the honour of speaking to many women in my practice, which includes discussing their menstrual cycles. Unfortunately for many women, and for our society in general, we refer to our periods as something to suffer through, as an annoyance, burden, or "curse" that brings both physical pain and mental/emotional instability. Often it does. But it doesn't have to.

What if we took the opportunity to understand that something is out of balance, the opportunity to listen to our bodies. The opportunity to make the changes necessary (nutritional, mental/emotional, relationship, lifestyle, spiritual etc) to improve our health and our cycles. What if you/we could celebrate one of the most powerful, sacred, and beautiful aspects of being a woman.

Let me tell you, when you reach that balance you actually enjoy the monthly ebb and flow. You can celebrate the times of the month that are about connection, sexuality, creativity, motivation and energy. You can embrace the darker times that are about drawing inward, introspection and even pain.

I'm not suggesting you suffer with menstrual problems, I'm saying to listen. The first step is to simply pay attention, beyond the numerical stats of your period app. How do you feel at each natural phase? Create the space to connect to your body, because it's talking to you.

Then, if you need it, I would love to help you.

Dr. Kara


Nutritional Grit

Nutritional Grit

Some people are very nutritionally gritty, they continually choose foods that nourish and feed their body while also refraining from eating foods that are not useful to them in this regard. It is not about being paleo, or vegan or gluten free, although, if those eating patterns work for you they may provide a useful frame of reference by which to judge each food choice you make. Most if us, however, face daily (and even momentary) challenges to be nutritionally gritty, especially when accosted with our favorite foods or treats that we know do not resonate well with our bodies and health. Despite being an ND, and having a masters in Nutrition, even then Nutrition Grit doesn't come easy to me, it's always a work in progress.

NUTRITIONAL GRIT is also like a muscle, the more congruent your food choices are with nourishing your body, the stronger you get in your ability to continually make those choices at every meal. By making these choices you will feel great, vibrant, and light in body, mind and spirit TODAY. In the long game, our health is built on the procurement of our daily habits; by practicing a life of nutritional grit you will building THE most important foundation of lifelong health.

This is a practice. You will not always be nutritionally gritty, you will face meals, days, weeks or periods of your life where your grit fails. You will face a bowl of chocolate peanut butter ice cream on the very day that your grit has worn out. That's ok. There will also be times when you consciously decide to leave the ring and let the grit go; a glass of wine and yummy treats with your friends is also a good choice on occasion. But just like the resolve to put your running shoes on when it's the last thing you want to do, each mile becomes easier, freeing, addictive and satisfying. 

The more you exercise nutritional grit the more confident you become in your choices, the more you want to be gritty, and in turn your body will thank you and will reinforce these choices in wonderful ways, every single time. Grit in one area of your life also spills over to others, the more you make decisions that align with your goals, the more confident you are in making similar gritty decisions in other areas of your life. 

If you don't know what choices you should be making, then find someone to help you (hint hint). But really, most of us know what we should be doing, or at least know a place to start. So go do that. 

This does not come from a place of deprivation, rigidity or punishment, not even close. It comes from a mindset and spirit of exuberant respect for your amazing body and the importance of treating it with reverence and compassion. It comes from love. You are worth it. Go get Gritty!

Love Dr. Kara