We are currently going through a health revolution. The subject of holistic nutrition has become more and more a topic of interest and many believe that Integrative & Functional Medicine is the future. Why? Keep reading.

Over the last few decades there has been a massive increase of dependency on medication, supplements, packaged foods, toxins and junk that enters our bodies. Yet, with all the revolutionary healthcare over the years, we are actually getting sicker. We see everything ranging from chronic disease, to autoimmune diseases, to hormone imbalances, being less physically fit and struggling with mental health. Here’s a list below that may help to explain why:

1. Over prescribed antibiotics and over dependency on medication in general.
2. The lack of proper knowledge and education about food and the healing power of a clean eating lifestyle consisting of WHOLE, unprocessed foods.
3. The over obsessive diet culture and fad diets that have been marketed over the years.
4. Overexposure to toxins in our food, our skincare and household products and the environment.
5. Less sleep and QUALITY of sleep across all age groups.
6. More STRESS and fatigue in our everyday lives.
7. Less connection with people and communities.
8. Less movement and exercise.

Integrative and holistic nutrition looks closely at the lifestyle habits of the individual – mind, body and soul. Functional Medicine takes a step further looking at the root causes of disease and treating the PERSON rather than the disease (esp. chronic disease, autoimmune, diabetes, obesity). We all have biochemical individuality and acknowledging this has really revolutionized the approach to healthcare. It’s not really a one size fits all.

Through Functional Medicine, doctors stop masking and treating only symptoms, as not only is that not sustainable but we will never find out the underlying issue.

Through my coaching and guidance, I empower clients to combat chronic inflammation in their everyday lives and take control of their hormone health. If you’re suffering from hormone imbalance and would like to know more about how I can help you, don’t hesitate to reach out.

Breast cancer awareness is not just about wearing a pink ribbon in support of the recognition people are trying to create about this insidious disease. It’s important that as women we are very AWARE of our own bodies and make sure we regularly get checked in order to detect any early signs of cancer. Although we may think, ‘This will never happen to me’, frequently, the diagnoses comes as a shock and is something that’s not expected. However, here’s where it’s important to state that knowledge is power. Early detection can save lives and make any treatment much more manageable.

Let’s talk about some statistics in order to shed light on the facts. 1 in 8 women will get diagnosed with breast cancer within their lifetime. According to the American Cancer Society, most breast cancers are of the invasive kind rather than in-situ, which means the cancer can spread. Breast cancer is one of the leading reasons for death in women under 50 and is increasingly seen in young adults.

Thyroid and ovarian cancers are two other female dominant cancers. Thyroid cancer is the fifth most common cancer in women and has rapidly increased in the last few years. While, ovarian cancer accounts for more deaths in women than any other cancer of the reproductive system according to the American Cancer Society.

All this might sound scary, but the key is to constantly keep up with your health checks, self-examinations and blood work. Whether it’s your annual hormone & thyroid level blood tests, mammograms or pap smears, it’s so important as women that we are constantly ahead of the game. The more we know, the more we can act and save our health.

Many women may not know where to go or who to seek out for these examinations. So, here are some tips!

• For breast screening, many hospitals and clinics offer free screening during October as apart of breast cancer awareness month. Otherwise, you can seek out your gynecologist who can run an annual mammogram, breast ultrasound, as well as, pap smear, as clinically indicated.
• For any hormone imbalance or thyroid checks you can seek out an endocrinologist who can order all the blood labs necessary to ensure your hormones like your cortisol, thyroid, estrogen and insulin are all balanced.

Early detection truly saves lives and makes treatment more manageable and, in some cases, successful. So, do not wait. Stay on top of your health and always get yourself checked because the more you know the more you can take control of.

For years, there has been a common misconception that weightlifting should only be an activity that men partake in, mainly due to the bodybuilding fad that happened in the 90’s and continued to grow thereafter.

However, in recent years it has been proven that weightlifting is not only something women can partake in, but that strength training is a form of training they SHOULD partake in.

Just because you lift weights does not mean your body is going to look like you are entering a bodybuilding competition – female bodies NEED weight training.

Here’s why:

• Weight training builds lean muscles and the more muscle your body has, the more your basal metabolic rate and the more fat it burns. Muscle is a metabolically active tissue, which needs carbohydrates and body fat to burn for energy.
• Adds strength and confidence.
• Helps with bone density to avoid conditions like osteoporosis later in life and, therefore, less prone to injury.
• Builds stronger connective tissues and increases joint stability leading to less risk with conditions such as arthritis.
• Reduces the risk of heart disease as it increases cardiovascular health, lowers the bad cholesterol (LDL), increases the good cholesterol (HDL) and lowers blood pressure.
• Lowers your risk for Type 2 Diabetes as it helps your body process sugars better.
• Aids in decreasing anxiety and improving mental health as exercise produces mood-improving neurotransmitters such as endorphins, dopamine, serotonin, and norepinephrine.
• Improves athletic performance.
• Increases body’s ability to respond better to childbirth and be more prepared for postpartum healing.

Unfortunately, there has been a stigma around weight training, as women fear their bodies will ‘bulk’, even when lifting the smallest of weights! Here is a fact you might not of thought about before, but your children weigh equal to, if not more, than the weights you will be regularly lifting with!

Women CANNOT physically bulk and the reason for that is because of our genetic make-up. Our bodies have 10 to 30 times less hormones necessary to ‘bulk’ when compared to men. Specifically, we have way less testosterone and human growth hormone. These two hormones build more muscle mass and create this “bulky” look. Weight training doesn’t bulk, it’s actually excess body fat that makes you think you look bulky. And, if the image of ‘weight training will make me look like a man’ is still in your head, the female bodybuilder look is the wrong reference to go by. The reason is that female bodybuilders need to take substances such as anabolic androgenic steroids, testosterone and other ergogenic aids that will help them gain much more muscle. But ladies, this is not the norm, or the reality and our bodies will not look like this naturally.

Another common misconception is that women believe they can tone certain areas of their bodies or spot reduce fat in certain parts. However, toning really means losing more body fat, getting leaner and building muscle, which will create a tighter, firmer look. That’s why you often hear the term ‘abs are made in the kitchen’ – because it’s true! Losing body fat and eating a clean diet will help you achieve a leaner, tighter, firmer look. When you build muscle over a higher percentage of body fat, this is where you start to feel like you’re bulking (even though you’re technically not). You’ll also experience some inflammation and swelling in the muscles post training due to blood rushing to the muscles. That feeling will always subside as long as you eat the right foods and hydrate enough, post training, to help the torn fibers of the muscle heal and repair.

Start looking at weight training as your friend not your enemy. Our bodies need weights to go through life’s daily motions with strength and confidence. So, start lifting those weights!