Nutrition Advice That Will Never Change

By Dr. Kathleen Regan, ND

Are you considering a new diet for 2018? You may want to reconsider. A lot of diets restrict nutrients, which are essential for bodily function or increase nutrients that are unhealthy in high amounts over long periods of time. Health is found in balance, not restriction (although balance can sometimes feel like restriction!) The perfect place to start is with the macronutrients: Protein, Fat and Carbohydrates. Learning how to balance macronutrients will get you on the path to feeling better in 2018!


3 Simple Steps to Weight Loss

By Dr. Kathleen Regan, ND

1. Choose a weight loss goal that is realistic for you. Bring into mind your ideal weight. Or, use a Body Mass Index calculator to determine your healthy weight. Remember that lasting weight loss occurs at about 1 pound per week. If this seems like it will take too long, plan your weight loss goals in steps. If your healthy weight is 150 and you are currently 200lbs – this could take 50 weeks. So set your first goal at 190 for 10 weeks and when you reach this goal – celebrate! Our best achievements in life do not happen all at once. They are the accumulation of many small victories.

2. Identify the habits that are holding you back BEFORE you choose a weight loss plan. Bad habits are one of the biggest barriers to weight loss. They say it takes 21 days to change a habit. Pick a habit that needs to change and work at it until you can maintain the routine for a month. Yes, this may delay your weight loss plan but it will make you more successful in the long run. ‘Slow and steady wins the race.’

What kind of habits are we talking about?

TIME MANAGEMENT. Eating well means planning well so that you can prepare meals at home or at least plan for healthier options. Taking some time on Saturday or Sunday to grocery shop & cook can set you up for the week. Or in today’s world, we have services like Grocery Gateway that bring the groceries right to you, or Blue Apron that bring you the prepped food for healthy meals. There are also healthy meal delivery services that provide you with healthy, cooked meals. […]

The Immune System Checklist

By Dr. Kathleen Regan, ND


Immunity is about harmony between the person and their environment that involves a complex web of interactions including those with other people, culture, food, work, weather…. Everything! One might say that the immune system is about relationships or how the cells of the body relate to the outside world. A person dealing with an immune issue whether it is frequent illness or autoimmune conditions like rheumatoid arthritis or lupus MUST consider the relationship between their inner world and the outside environment.

The Mind-Body-Immune System Connection

An increasing body of research supports the idea that the mind and nervous system are capable of modulating immune response. The term ‘psychoneuroimmunology’ comes from the growing understanding that our thoughts, moods and emotions affect our neurological and endocrine systems that affect our immune function. The immune system communicates with our neurological and hormonal systems to activate or inhibit immune function. Physical illness and immune system issues can also affect our mental and emotional well being. This relationship goes both ways.  […]

Bio Resonance Cellulite Therapy Package

Cellulite Therapy with Bio Resonance


We are pleased to announce Dr. Angelina Riopel, ND now offers a non-invasive, pain-free cellulite therapy.

Bioresonance is a non-invasive, pain-free therapy that uses electromagnetic frequencies to balance and detoxify the body.   The therapy addresses cellulite locally by improving detoxification, blood and lymphatic flow locally, improving circulation and reducing water retention. Collagen, the structural element of the skin, is strengthened and the skin becomes more smooth, firm and toned. There is also systemic improvement of circulation and lymphatic flow, as well as hormonal regulation. […]

Lymphatic Drainage Smoothie

With Brittany Darrah, CNP

For optimal lymphatic drainage it is recommended to consume one meal in the form of an alkalinizing and nourishing green smoothie. Replacing plant milk or water with herbal tea often increases the healing properties of smoothies. Cleavers is a herb commonly used for detoxification of the lymph system; it can be purchased by request as an organic loose tea at Innate Wellness. In addition to cleavers, pineapple provides anti-inflammatory properties, digestive benefits, and enzyme content that improve lymphatic function to promote natural, everyday detoxification.



–       1 cup chopped pineapple

–     1 tbsp. of lime juice

–       3 leaves of romaine lettuce, rinsed and torn

–       1/2 cup frozen ripe pear (used instead of banana as a lower glycemic thickener)

–       1 cup cleavers tea

–       1 serving of preferred greens powder (optional)


Brew the cleavers tea in advance, allowing it to steep for 10-15 minutes. Chill in the refrigerator. You may wish to make tea in bulk and drink it on its own, or incorporate it into other beverages over the course of a few days.

Put ingredients into blender and blend until smooth. Pour into a large glass or mason jar and enjoy!

Banish Stubborn Cellulite with Traditional Chinese Cupping & Acupuncture

With Matthew Richardson, R.Ac.
Unwanted cellulite can be very tricky to get rid of. It occurs as a result of a build up of fatty tissue closer to the surface of the body that creates an uneven or dimpled appearance on the skin. This tissue commonly accumulates on the hips, thighs, abdomen and on the back of the upper arms. We are often looking for the right cream or exercise that can change the tone of the skin and remove the uneven look but it can be very difficult to find a cream that is actually effective.


How is it treated?



By Lisa Holowaychuk, Holistic Health Coach + Life Stylist

Spring is here and summer is fast approaching, and with that EVERYONE wants to find their glow, ditch the winter blues (and for many those holiday pounds that aren’t budging) and overall just feel lighter, more energized and happy.

You can start doing some very simple things now, so when the temperatures start to rise you are feeling your best, inside and out.

Never forget it’s the little things that you do every. single. day. Not the big things that you embark on. Feel the compassion, love and gratitude for each step along your journey as your body and self will thank you.

Whip out the juicer. Aim for at least one alkalizing green juice daily (minimize fruit). If you only have a blender handy, green smoothies can be a tasty little vessel for an abundance of green veggies and superfoods (some of my favorites – maca, chia seeds, Vitamineral Greens, spirulina, camu camu, goji berries, raw cocao…)

Dust off the spice rack. Turmeric, cayenne, rosemary and cumin are abundant in antioxidant compounds. It will set your metabolism on fire and will help you stay away from salt (which can give you bloating and major water retention)

Get fermenting. Chop some cabbage, rub in a little salt, add a probiotic capsule and pop it in a jar for a few days. Tending to your inner garden is a vital part of a gently cleansing diet! Sauerkraut, kimchi, are incredible additions to your kitchen.

Get a water alkalizer. Then bump up the hydration with at least two liters daily, with a wee pinch of sea salt added for extra minerals. I use this santevia model and absolutely adore it.

Plant some herbs: coriander, parsley, thyme, […]

Green Detox Liver Juice Recipe

By: Lisa Holowaychuk, Holistic Health Coach + Life Stylist

This recipe is amazing for the liver because of the dandelion leaves. The sour taste of a Granny Smith Apple will also help to stimulate liver function. While from a Traditional Chinese Medicine perspective, cucumber and celery are cooling which helps to drain heat and inflammation that builds up in the liver. This juice is perfect first thing in the morning on an empty stomach. A week of this and you will feel amazing!!

One huge bunch of dandelion leaves
One apple
One large cucumber 
4-5 Stalks of celery

For best results, use organic and local where possible.


By |April 26th, 2014|Detoxification/Cleanse, Recipes|0 Comments

Detox Demystified Part 1

Article By: Dr. Nadia Kumentas ND
Although you may be familiar with the term “detoxification” do you really know what it entails? Most people link doing a detox with weight loss and while this isn’t necessarily false, there is a lot more to consider when we want to partake in a full body detox.To start off, is doing a “detox” even necessary? The short answer is YES. In today’s world we encounter around 2.5 billion pounds of toxic chemicals (including 6 million pounds of mercury alone) each year. Did you know that the average newborn baby has 287 known toxins in his or her umbilical cord blood? You can only imagine how many toxins you have been exposed to by this point in your life if we started with that level of toxic load!
Here are some, but not all, of the factors that can contribute to your total toxic load (i.e. total amount of accumulated toxins in the body):

Heavy metal exposure ex. Mercury, lead, petrochemicals, residues, pesticides, and fertilizers
Allergies ex. Food allergies, environmental allergies, molds
Poor diet ex. Eating a standard American diet that includes processed, high fat, high sugar, high salt foods
Medications ex. Remember what goes into the body has to get processed; most pharmaceuticals have a toxic load on the body
Internal toxins ex. bacteria, fungus, and yeast inside our own systems and intestines as well as hormonal and metabolic toxins that we need to eliminate
Mental, emotional, and spiritual toxins ex. stress, anger, loneliness, irritability, hostility, etc. all have a profound effect on our body chemistry and all of which translate into toxins in our system

A little scary right? The good news is our bodies are well equipped to eliminate toxins on a day-to-day basis by urinating, defecating, breathing, and sweating! Issues […]