Creating a strong self-focused morning routine is one of the most important things you can do to set the tone for your day.
Do you find yourself checking your email first thing in the morning and mentally answering questions… hours before you get into work?
Rushing around in the morning, cramming breakfast in your mouth as you drive to work, already feeling that sense of impending anxiety and wishing you had more time for yourself?
Feeling like your day is happening to you?
Or rather, I used to feel that way.
As an entrepreneur, I am more than a little obsessed with time management and productivity. As a Naturopathic Doctor, I am all about helping people create systems in their life to reach their health goals so that they can be more successful at work, and be the parent/partner/person they dream of being.
I fell into the habit of auto-piloting my mornings, basing my schedule around when my husband needed to leave for work (ridiculously early), other roommates’ schedules and how much time I could spend falling into the black hole that is my Facebook Newsfeed. I would fly into the office just a few minutes before my first client, feeling a frazzled and unsettled.
It is a recipe for anxiety and unproductivity. You feel like you are constantly chasing your tail and wind up frustrated by your lack of accomplishment at the end of the day. You stay up late catching up… or watching Netflix and always feeling perma-tired.
Recently, I’ve been experimenting with a new “system”. Most successful entrepreneurs, top earners (C-office types) and the calmest people I know get up early. As a night-hawk born of two musicians, this concept is totally alien to me. I’ve gotten into the habit over the past few years, however, due to my husband’s schedule and the desire to spend time together before the day gets crazy. It’s actually very peaceful to be up and moving before the rest of the world. Once I’m up, I never regret it.
Enter the Morning Triathlon: a super efficient start to the day to help you feel healthier, happier and more successful.
Here’s why it works: By starting your day focusing on YOUR needs, you set a strong foundation for the rest of the day. Your email inbox and work day are full of other people’s demands for your time and energy… but by starting and ideally ending the day focusing on yourself, you will feel calmer and more productive.
I call this concept “book-ending”. Ie. You book-end your day getting in the right frame of mind for your day in the morning, and then winding down in the evening.
Here’s how you do it:
Figure out how much time you have, and divide into three blocks: Mental, Movement, Mindful/Meditate. This is your Morning Triathlon. Ideally you have about 15 minutes or longer. Skip the time you spend reading the news on your phone.
My morning routine starts like this:
Some days I use a 15 minute block of time, other days I have longer. I never regret getting up early or taking care of myself. Self-care is vital to your health.
Get my NEW Guide Calm the F*** Down: 5 Proven Strategies to Take Care of Yourself
In my next blog post, I’ll share with you my favorite ways to build the perfect bedtime routine to help ward off insomnia.
What are YOUR favorite ways to start your morning? Comment below!
Dr. Keila Roesner BHSc ND
I got home at 6:30pm, after a long day of work. Angry.
Even my cat was avoiding me.
I went straight to the peanut butter jar, dug out the chocolate chips and went to town with my favorite sugar + fat snack. There was no way I could wait to make dinner. I needed a fix.
It's hard to be graceful eating peanut butter out of the jar.
I'm human, I fully admit it. My eating habits had a long way to go when I first started University, starry-eyed and bound for medical school. Over the first two years, I gained 15 lbs, started losing handfuls of hair, got easily overwhelmed and developed terrible sleeping habits. It was a rough go.
By the time I started my Naturopathic medical training at the Canadian College of Naturopathic Medicine I had started making some very significant changes to diet. The biggest changes were cutting out processed crap (like the yellow powdered chicken broth that was previously a staple in my cooking), limiting wheat and increasing fat in my diet.
Two years ago, however, I really hit the nail on the head. A colleague of mine, Dr. Erica Robinson, had been a big proponent of the Paleolithic Diet for quite sometime and it got me thinking.
The Paleo Diet
The Paleolithic Diet is based whole foods - lot of vegetables, a modest amount of fruit, lots of healthy fats and high quality protein - and is meant to simulate the way our ancient human ancestors during the Paleolithic era might have ate. At the same time, this style of eating limits ALL grains, beans and legumes, dairy, sugars, processed foods and alcohol.
I know, it does sound drastic at first. Why would you do this to yourself???
We, as a species, have evolved over several hundred thousand years eating a certain way - foraging lots of greens, fruits, edible tubers, nuts and seeds, and when we could find it, meat including the higher fat organ meats. We moved a lot more, slept when the sun went down and had a heck of a lot more downtime to rest and play than we do today. It wasn't until the Neolithic era when agriculture really caught on that we started to settle down and dramatically increased the amount of grains and legumes in our diet. We stayed in one place, had a steady diet of grains, legumes and beans in addition to what those ancient ancestors ate. We had food security.
Yes, that did happen thousands of years ago, however even that amount of time is only a small blip compared to the many years of eating in the hunter-gatherer style.
The argument is that we are genetically evolved to be eating in this ancient, Paleolithic style, and our genetics are still playing a losing game of catch-up to our agriculture loving ancestor's grain and bean-based diet.
Our DNA has no hope in hell to catch up with our modern diet full of genetically engineered wheat, corn, soy, processed fats, sodium, alcohol, antibiotic-laden dairy and other "food products".
The Standard American Diet (SAD, for short) is forcing us to fight a bloody, uphill battle against our genetics... and it is one that we can't win. Numerous scientific studies have detailed that the SAD diet full of convenience but absolutely lacking nourishment are direct contributors to heart disease, diabetes, strokes, obesity and cancers amoung MANY other concerns. Yep, these are our biggest killers and we keep getting sicker, fatter, tired, depressed and miserable.
So what did this peanut butter-loving Naturopath (to be) do?
I read a LOT of books, including these:
The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy by Mark Sisson
Paleoista: Gain Energy, Get Lean, and Feel Fabulous With the Diet You Were Born to Eat by Nell Stephenson
The Paleo Solution: The Original Human Diet by Robb Wolf
Practical Paleo by Diane Sanfilippo
Make It Paleo: Over 200 Grain Free Recipes for Any Occasion - Bill Staley and Hayley Mason
Well Fed: Paleo Recipes for People Who Love to Eat by Melissa Joulwan
Dr. Loren Cordain's work
and these blogs:
Mark's Daily Apple
The Clothes Make the Girl
I got rid of the grains, the sugar, beans, cut out dairy and threw out anything my great-great-great (x50) grandmother would not recognize as food.
I increased the amount of produce I ate, set a limit of max 2 servings of fruit, dramatically increased the healthy fats, had high quality protein with each meal and got to work cooking. I seriously upped the quality of nutrition in my already "healthy" diet. I began to walk everywhere, made yoga a part of my day and allowed myself time to relax.
I lost the 15 pounds of stress fat I put on through university and med school. I completely cured my insomnia. My acne cleared. My periods got more regular. I stopped losing handfuls of hair. I got used to saying "No thank you" to well-meaning friends and relatives offering me foods that made me feel ill. I felt truly empowered, knowing that I choose to take my health in my hands every day, that there are answers and that feeling ill did not have to be a given.
And I was a heck of a lot more pleasant to be around.
Are you interested?
Book your free health consultation with me to start living the healthy life you know you deserve.
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” - Anne Wigmore
Anne, you are right. I choose medicine. Awesome, tasty medicine. Check out how we do it! - Dr. Keila (no makeup Sunday) Xo
Food can be the perfect medicine... or the best poison.
Our body does the best it can and can only run off the fuel we give it. While most of us try to eat healthily the majority of the time, sometimes the "good" foods we are regularly recommended can make us feel ill. If we are taking in foods that don't agree with us, regardless of which Food Guide or expert recommends them, our body will mount a reaction in order to tell us that we shouldn't eat it. If we continue to consume these foods, the body turns up the dial until we have to listen.
Your Cheat Sheet to Food Reactions:
Timing is everything
One reason it can be so difficult to identify a food reaction is that we may react hours, days or even weeks after ingesting the food in question. If you tend to eat a highly varied diet or eat the same foods over and over, pin-pointing that one meal can be a challenge, particularly if you started to feel crummy a few days later.
Trust your gut..but look for other clues.
The gut is the gateway to the rest of the body. If a food reacts in our gut, it impacts not only our digestive function, but the rest of our body as well. In particular, the immune system, neurological and reproductive systems get involved.
Symptoms of a food sensitivity can include:
Your symptoms may evolve over time as well.
For example, I notice with myself that when I eat gluten I start to feel very sleepy and have an immediate-onset brain fog. If I continue to ignore my body and eat more - I am the first to admit I am very human and not immune to a fresh slice of bread from time to time - I get some pretty intense stomach cramps and constipation. Since I so seldom eat it, I notice this right away. When I was in university on a tight student's budget, I tended to a lot of pasta (it was cheap, quick and filling) I suffered from debilitating sleep attacks plus all those digestive symptoms, weight gain around the middle and acne. Eventually I realized from trial and error that it was worth spending a few extra bucks, saving the gluten/starch binges for a very occasional treat in order to be more productive, focused, energetic and healthy.
As you can see, it certainly goes beyond the digestive system!
So how do I know if there's a problem... and what can I do about it?
If you're asking yourself this, you've come to the right place!
Working with your family doctor or allergist, standard allergy testing is often recommended to test for IgE-type reactions. Treatment then involves taking an antihistamine (Reactine, Benedryl etc.), epinephrine (eg. carrying an Epi-pen) and/or complete avoidance.
However, by now you will realize that IgE reactions are just a small part of the picture.
Here is how I treat food reactions:
If you or someone you know is suspects that a food reaction might be contributing to feeling unwell, I would like to offer you a complimentary 15 minute consultation with me to discuss your concerns.
Irritable Bowel Syndrome (IBS) affects people of all ages, however females, and young adults are most likely to be diagnosed. Symptoms can range from cramping, bloating, diarrhea, constipation, incomplete voiding, mucous, nausea and heartburn. Canada and other more well-off countries tend to have much higher rates of IBS, representing a major quality of life burden. While many people are told that they have IBS (and that's that), they might not realize that there's more to it than a bathroom crisis.
1. IBS is not a diagnosis, it is a catch-all.
In medicine, we call this a diagnosis of exclusion. This means that before IBS is diagnosed, we need to rule out more serious pathology like Ulcerative Colitis, Crohn's Disease, Colorectal Cancer, Celiac Disease and other immune related conditions. If you are suddenly experiencing a change in bowel patterns, including mucous or blood in your stool, have unexplained weight loss, fever and family history of colon cancer, this merits a thorough medical workup.
In the absence of these things, IBS is considered a functional disorder, wherein you experience the symptoms (which can sometimes be very severe) but very little can be seen via labwork or exploratory imaging.
2. Irritable bowel syndrome can include constipation, diarrhea or both.
The Rome-III Criteria are used to identify most cases of IBS.
This includes recurrent abdominal pain or discomfort at least 3 days per month in the last 3 months, associated with 2 or more of the following:
3. You are what you eat - and what you eat matters!
Many people with IBS know one or two foods that set them off, and are careful to avoid it. What you may not know is that your body might actually be having a full-on immune reaction to some of the foods you eat on a regular basis - causing the digestive upset and bathroom angst. Food sensitivities are quite common amoungst people with IBS and it is worth doing a trial elimination diet where you remove the typical offending foods such as gluten, dairy, eggs, soy, citrus, and pork for a period of time and then slowly reintroduce them back into your diet. There are tests to help determine which foods your body is reacting to as well - and these can be quite effective and simple to run. Processed foods, particularly those containing a lot of trans fats, sugars, salts and additives like MSG are the culprit for many people. A diet focused on lots of cooked vegetables, good quality lean protein and some healthy fats like coconut oil, ghee and olive oil can help decrease the severity of IBS.
Likewise, a history of multiple rounds of antibiotics can predispose towards IBS as your own natural bacteria gets altered. Probiotics containing Lactobacillus can be helpful for increasing the amount and types of good bacteria in the gut and decreasing IBS symptoms. See a Naturopathic Doctor to decide which strains of probiotics are most appropriate for you.
4. Trust your gut
Our guts are extremely sensitive to changes in hormones, including stress hormones like cortisol, and adrenaline and those related to mood like serotonin and dopamine. In fact, we also have a nervous system in our gut - the Enteric Nervous System - that also responds to the same chemicals that influence our brain. This means that when we are stressed out, it can definitely affect our digestive system on a molecular level such that we may feel the urge to go to the bathroom, lose our appetite or get unexplained stomach aches. When working with IBS, it is important to address the mind-body connection via stress management, like exercise, deep breathing, meditation as well as perhaps some botanicals and supplements to improve both your mood and belly.
If your gut has been compromised by parasites, Candida, mould, bacterial or viral infections you may be more likely to have IBS either temporarily or in the future. A good treatment plan addresses the cause of your IBS and works on healing the gut.
5. Fibre might be the the answer - or your frenemy.
People with IBS are often told by their family doctors and dieticians to increase fibre in their diet. The rationale is sound: more fibre = slower bowel transit time = less diarrhea. Fibre can also help to bind excess hormones, lower cholesterol, stabilize blood sugar and feed the good bacteria in the gut. On the other hand, too much fibre without large amounts of water to accompany it can easily sit like a lead weight in your gut and make you feel like you've swallowed a brick. It can also impair your absorption of vitamins and minerals - not to mention prescription medications - as it literally absorbs things around it. For people tending towards constipation, fibre can cause even more difficulty with bowel movements. The type of fibre needs to be considered as well. While wheat bran is readily available, many people are also sensitive to gluten and will feel worse taking it.
The Bristol Stool Chart is a commonly used visual to help people describe how their bowel movements look to their physicians.
Here's the low-down:
Type 4 is considered the "perfect poo" - soft, easy to pass, very few/no wiping needed. No cracks, or lumps, even in consistency and color.
Type 1-3 equals varying degrees of constipation and dehydration.
If we are dehydrated, our body will absorb water wherever it can. Given that our stool is mostly water, you can guess where our body gets some of that liquid. Gross. The longer stool stays in your colon, the more water gets reabsorbed, the drier it gets and more difficulty to pass.
Type 5 is typical of people eating a mostly veggie based diet.
Type 5-7 points towards malabsorption, food sensitivities or infection. If your stool is loose, runny or very frequent, it is likely that it is passing too quickly through the colon. Dehydration is also a concern as we can lose massive amounts of fluid via diarrhea. Eliminating foods that cause inflammation, treating infections or parasites, adding fibre, proper hydration and some botanicals to slow absorption can be very helpful in these cases.
If this looks a little more familiar to you, great, I'm all for everyone being on the same page. We may have also found out why you have IBS since processed foods like these often worsen IBS.
If you or someone you know is experiencing Irritable Bowel Syndrome, please book a consultation with me to discuss your options. I have worked with many people experiencing a range of digestive issues using a blend of nutritional medicine, supplements, stress management techniques and acupuncture to help them experience lasting relief.
It was 2 pm and I was sitting in my first year physiology class at the Canadian College of Naturopathic Medicine.
I knew that it was important to stay awake but the more I tried to focus on my professor's words, I Just. Kept. Falling. Asleep. It felt so good, telling myself that I would just rest my eyes while listening to how the kidneys are supposed to work. Unfortunately I would wake with a gasp about every two minutes. I always blew my cover.
I had told myself that I was just tired, that I didn't need to see anyone. I knew I didn't want the zombie pills that many of my family members were taking, you know, being a first year Naturopathic student and all. I needed help. That was the first time that I consulted a Naturopathic Doctor.
Insomnia is one of the most common reasons for people to seek health care. Indeed, the vast majority of the patients I see have some sleep issues and are sometimes surprised to be told that they have insomnia. People with insomnia often have difficulty either falling or staying asleep, wake up too early and may feel un-refreshed in the morning.
Insomniacs are also more likely to develop depression, anxiety, high blood pressure, heart disease, insulin resistance, diabetes, be overweight or obese, report substance abuse, have poorer cognitive performance and memory and take sick days from work. In other words, many of us are not sleeping and it is a problem.
So what did I do? I learned the hard way. I know what it is like trying to function when you need to be at your best...and failing. I also learned that a few simple hacks can make all the difference.
The Essentials for Good Sleep and Preventing Insomnia, Naturally:
If after implementing all of these measures consistently you are still having trouble sleeping, know that there are many options to help support you. As a Naturopathic Doctor, my role is to help identify the factors that may be contributing to your poor sleep, and helping you to create a treatment plan that is tailored to suit your lifestyle. I use a combination of therapies with great success to get my patients sleeping well.
If you are interested in how I can help you, you are welcome to book a Health Discovery Session with me. I have helped many people, just like you, to get a good night's rest naturally. And me? I sleep like a baby now.
Are you overwhelmed trying to find a health care provider that "gets it"? Someone that is legit, not too woo-woo and who cares about you? You'll want to pay close attention if you are looking for a professional with a natural approach.
1. They should be licensed.
Look for somebody with an accredited degree. For example, seeing a Doctor of Naturopathic Medicine, Doctor of Chiropractic, Doctor of Osteopathy, Registered Massage Therapist, Licensed Acupuncturist etc. means that they have completed an undergraduate degree, followed by specialized post-graduate degree and standardized licensing exams. Although there are lots of great weekend courses out there, there is no substitute for a rigorous medical education when it comes to your health.
2. A good referral network and social media following.
You want to know that you are in good hands. If friends or family members are having good results with a certain practitioner, ask who they are seeing. Most people are only too happy to recommend their go-to person. Likewise, check for social media involvement - a website that is frequently updated, blog, Facebook, Twitter, YouTube videos etc. etc. show that the practitioner is engaged with current health issues and welcomes patients who are ready to "do the work". A good practitioner also knows when it is time to refer you elsewhere.
3. Experience in treating your concerns...
Ask if the practitioner has ever worked with someone who has similar concerns. If there is a positive track-record working with people also experiencing acne, migraines, hypertension, or anxiety (for example) the Naturopathic Doctor probably has tried several different approaches, and has a few favorite strategies in mind.
4. ..and willing to look outside the box for answers.
We are all different. What worked for your neighbour's Irritable Bowel Syndrome may not work for you. You want to know that your naturopath won't throw in the towel if the tried-and-trues are not getting you the results that you want.
5. Someone with whom you feel comfortable expressing your concerns, thoughts and opinions.
This is by far the most important of all. Regardless of the piece of paper on the office wall, the number of years in practice or how busy the waiting room, you want to feel comfortable. Your naturopath, chiropractor, massage therapist, or acupuncturist should want to know how you are experiencing your symptoms. You should never feel pressured into treatments that you are uncomfortable with or come home with hundreds of dollars in supplements that you don't why you're taking. You should feel free to be honest, express your concerns and get feedback.
I have practiced Naturopathic Medicine and acupuncture in Stratford, ON since 2013, and previously at the RSNC, Sherbourne Health Centre and Anishnawbe Toronto. I am licensed with the College of Naturopaths, OAND and CAND. I love working with a wide variety of health conditions in children, teens, men and women have great results with lots of people just like you. My bottom line is that I treat people, not just their disease.
If you are looking to improve your health and want the highest quality of care book a Health Doscvery Session to see how I can help you.
Dr. Keila Roesner
Your Stratford Naturopath
Tackling the common cold naturally is easy. Here's how I recover when I'm feeling under the weather.
Like the beginning of my relationship with my husband, it all started with a tickle. It quickly progressed to a fever. (Fever! In the morning, fever all throuu--gh the night!). I had it and I had it bad.
Only this time I'm talking about a cold.
I knew after a few weeks of irregular bedtimes, post-Valentines chocolate haze and some business decisions my body was telling me that it was time to take better care of myself. All in all I was only out for three days, but during that time I slept like it was my job. I'm feeling much better because, you know what? I've got some tricks up my sleeve.
Want to know what this ND does when a cold strikes?
Yes, you do.
Licorice root tea
If your family is interested in cold & flu prevention, naturally, book a FREE 15 minute appointment with me to learn how I can help you.
The new Federal Budget was announced yesterday and amoung the new changes is HST exemption for Naturopathic Medicine.
Previously, clients needed to pay the added 13% HST fee on top of the cost of regular Naturopathic visits. This fee schedule was unlike other health care providers like chiropractors, dieticians, dental hygenists, midwives, massage therapists, optometrists, physiotherapists and most recently, acupuncturists that are a part of the Regulated Health Professions Act (RHPA).
Naturopathic Doctors are expected to move under the umbrella of the RHPA in the spring of 2014, a move that has been a long time coming. Up until 2007, NDs were regulated under the antiquated Drugless Practitioners Act. In anticipation of proclamation, NDs have now established a formal College of Naturopaths of Ontario and are currently legislated under the Naturopathy Act.
Bottom line: we are removing the barriers towards access of primary care for people in Canada... and we now have more options.
"Removing HST results in a 13% decrease in the cost of seeing a Naturopathic Doctor"
Top 75 Naturopath Blogs & Websites For Naturopathic Doctors
Dr. Keila Roesner is a Naturopathic Doctor. When not treating patients she is also an enthusiastic barefoot-strolling, music-loving, yoga-doing kitchen wiz - who also happens to be a wrestling fan.