Learn to Love your “Woman Cycle”



The menstrual cycle is such a beautiful time for a women if she tunes into her body. This extends to her emotional, mental and spiritual body.  We are all aware that our hormones orchestrate our menstrual cycle. For example; if your hormones are out of balance then you may miss a period or have several symptoms like breast tenderness, mood changes, acne, sleep disturbances etc. Most women will see their medical doctor for these imbalances and most are prescribed the birth control pill. Essentially, the pill is masking the underlying imbalances which are there to get “your attention”. We are not meant to “suppress” symptoms but instead listen to the innate wisdom of our bodies and do something to HEAL ourselves.

Let’s look at a common complaint- dysmenorrhea (cramping and pain with periods). Pain with menses can be quickly remedied with Anaprox or Advil. Have you ever wondered why you have pain and why some months may be more painful? Have you spent the time wondering if stress or poor diet had something to do with it? I do IgG food allergy testing in my office and essentially you can find out which foods cause inflammation in your body, which can translate to menstrual pain. Something else to consider is “blocked pelvic energy” a 2nd chakra issue. This energy centre in our body is affected by our relationships with men, sex, our feminine nature, our needs and wants and how they may be influenced by cultural needs and wants.  Have you assessed these relationships? They might be telling.

Another common complaint are mood changes- anger, irritability, sadness or anxiousness.  If people have told you that you morph into a different person then there is something there to explore.  Are you holding everything in and then using that time to give yourself “permission” to explode. What are you not expressing day to day?

I always urge women to look at the cyclical nature of their moods, and try to figure out what their minds and bodies are telling them.  Maybe you need a diet change, a relationship change, need for more exercise, an emotional release, more yoga, meditation or reiki.

During the week before your menses and even into your period-your body, mind and soul naturally want to relax, renew and recharge. Even though you can’t see how much your reproductive organs are working, you have to believe that putting more stress on your body is not helping.  Do not over exert yourself during this time and be sure to be extra loving and kind to yourself. Each menstrual cycle is designed to help you start new and fresh. Believe it or not, most post menopausal women come into my office saying how much they miss their menses. They didn’t realize how good it felt to be “cleansed”.

I want this blog to relay a simple message to you. Your menstrual symptoms are sending you a message that there is imbalance in your body and most likely your life. You are in control of your hormones and you are being called to make a change to help yourself.

I offer a “wholistic” approach to Balancing your Hormones and getting to the root cause of your pain and suffering so you can have a joyful and lovely period like God intended.

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Much love and hormonal balance,

Dr. Jen Cisternino, ND


[email protected]



Do NOT Make These 5 Weight Loss Mistakes


The weight loss industry is a multi-billion dollar industry. The reason for this is because people are being misguided. Most people who are overweight agree with the following statement. “When I am sad or stressed, I eat a lot. When I am happy, I eat well.” Why then are people so focused on FOOD when it comes to weight loss? It has been my experience and reality that addressing the underlying emotions that influence food choices is most essential.

Let’s discuss some of the reasons why you are not losing weight and keeping it off.

1. You don’t do a good job at nourishing your emotions. It’s not completely your fault. You may have been raised in a family where your emotional needs were not met. From a young age, you might have realized that when you were sad or anxious, no one was there to comfort you or listen to you and so you turned to food. This pattern of emotional eating to help you cope with your emotions stays with you and the habit strengthens as you get older. Unless you make the connection and tend to your emotional needs in other ways, you may always struggle with excess weight.

2. You are too stressed out. Most people I see in my office are overwhelmed with life. They work full time jobs, try to juggle family, friends, relationships, everyday stresses etc. People today fill their days with a “to-do” list that only superwoman can accomplish. What are you accomplishing if you are stressed, unhappy and overweight? When you set out to lose weight and change your habits, you need to make yourself a priority. It involves you freeing up time for yourself and saying “NO” to the things that get in your way.

3. You lack self-love. “How can I love myself when I have a lot of fat on my hips and belly?” says my patient. “Why not? You are more than your flesh”, I say. Once you learn to love yourself unconditionally (that means no matter your size), you can begin the healing process. Here is the reality, only good can come from self-love. It is a process that takes time and some hand holding, but when you have love for yourself, all your decisions reflect that love. For example; a woman who loves herself will not stuff her face with chocolate and ice cream. A woman who loves herself will want to move her body, address her emotions and eat healthier food. Alternatively, a person who hates themselves is more likely to have negative thoughts and negative emotions which lead to poor eating habits. Make sense? Why wouldn’t you choose love?

4. You think FOOD is the problem. Food is part of the problem. More importantly, it is your relationship with food that is the problem. Food is quick, easy and accessible, especially under stressful times. It seems way easier to eat pizza and chips than to express your emotions to a friend. It might be easier in the short run, but very damaging in the long run. You don’t need another fancy diet plan that tells you to avoid gluten and wheat and dairy (unless of course you have an allergy to them). You need to assess the relationship you have with food first and fix it.

5. You keep looking outside yourself for help. So many people are looking for quick fixes, drugs, diet pills, diet plans, personal trainers, nutritionist, doctors, to “fix” them. Asking for help is great, but a lot of people don’t fully understand that they hold all the answers to their problems. I want you to feel empowered in your weight loss journey. I want you to understand that healing starts when you look within yourself to address your feelings, wants and needs. One size does not fit all when it comes to losing weight. You hold the key to your weight loss success. I just help you unlock your potential.

Why am I so passionate about this topic? For many years, I struggled with my weight and was desperately searching for ways to lose it. I tried all sorts of diets and seeked out all kinds of help with no success. When I began to look within, I realized what I needed. It wasn’t pills or strict diets. It was self-love, respect and emotional balance. I started an exploration within myself which involved addressing my emotions, negative thoughts, limiting beliefs, and poor self-image. Through a process, I ultimately created a healthier environment within myself. My outer reality began to reflect my inner loving self. Weight loss happened almost immediately and effortlessly without much concern about food. It truly was a remarkable experience and I can’t begin to tell you how freeing it is. I wish the same for you.

5 Steps to Decrease Allergies: A Naturopathic Approach

Allergies are on the rise in North America.  According to stats, 30% of adults and 40% of children are allergy sufferers.  According to The Asthma and Allergy Foundation of America, an “allergy” is an overreaction of the immune system to substances that usually cause no reaction in most individuals. So why are people reacting to substances like dander, creams, pollen, foods and mold?



Our immune system is tasked with the role of reacting to things that are life threatening-like a virus or bacteria. When the body is overloaded with poor food choices, stress, chemicals in the environment, products used on the skin, medications etc, the immune system can no longer keep in check what it had kept in check for so long. This is when I see patients in my office complaining that their allergies have worsened or a new rash has formed.

What to do if you have allergies-known or unknown.

1.Remove the Allergen. If you know what you are reacting to, then do your best to avoid exposure as best as you can. Allopathic allergy shots are created to help you become “desensitized” to the allergen. There are many side effects with this and it can be very time consuming. I offer an all natural Allergy Shot to help your immune system find balance.

If you do not know your allergens, then 1. See a Naturopath and Get a Food Sensitivity Test to see if something you are eating is triggering a reaction and 2. See your Allergist to get tested for environmental allergies/medicines/chemicals.

2. Detoxify your Liver/Kidneys/Colon. All three of these organs help to eliminate waste from your body. If any organ is not performing it’s duty, then the build up of allergens and toxins can start to show symptoms like hives, rashes, runny nose, sore throat, puffy eyes, headaches, brain fog etc.

3. Clean up Your Diet: Eating fresh whole foods and eliminating sugar and processed foods is sure to help with your allergies. Ensure you get tested to see which foods are best for your immune system. Ensure you are drinking lots of water to clean out your system.

4. Supplementation with Fish oils, Vitamin C and Zinc can help modulate your immune system.

5. Manage Stress: This is super important! Most people do not know how much they are stressing their mind and body until hives appear or allergies worsen. Try to implement deep breathing, yoga, meditation, Reiki, Acupuncture or counselling for your stress.

If you or your child would like help with identifying allergies, I offer Food Allergy Testing in my office and Detox Protocols.

Excited to help you!

Dr. Jen Cisternino, ND


[email protected]

The Best 6 Ways to Balance Hormones


Our hormones dictate how we feel, think, eat, sleep, respond, urinate, defecate, menstruate, lose or gain weight….might I go on….They are essential to life! Hormones are the messengers within us that make things happen to ensure we stay alive! Now I might add, most people today are walking around hormonally imbalanced. How can you tell? Here are a few clues that signal hormonal imbalance:

  1. Weight Gain
  2. Hair Loss/Thinning
  3. Facial Hair Growth in Women
  4. Development of Gut/Breasts in Men
  5. Acne
  6. Insomnia
  7. Depression
  8. Constipation
  9. Brain Fog
  10. Anxiety
  11. Sugar Cravings
  12. Lack of Energy
  13. PMS
  14. Irregular Menses
  15. Short tempered/Irritable
  16. Low sex drive   etc……..

So what can you do about it?

Here are 6 lifestyle modifications that you can start tomorrow! If you follow these steps, you will feel happier, healthier and more energetic for sure!

  1. Get moving. Exercise has been shown to help with weight loss and also getting hormones balanced. It does not matter which are out of balance, as exercise is a fantastic way to help balance many. Choose an activity you enjoy and stick to it. It must be consistent exercise at least 4-5 times a week for 30 minutes.
  2. Get sound sleep. Yes. When we sleep, this is when our body comes back to homeostasis, if we allow it. Disconnect from your TV, phone, email and anything that can affect melatonin production at least 45 minutes before bed. Limit caffeine after 2pm as this can affect sleep. Create a zen space for sleep and make it a priority and protect your sleep hours. They are necessary for hormonal balance. Aim for 7-9 hours. When you dream, this is a good sign of deep sleep. If you can remember them, even better!
  3. Enjoy a High Fibre Diet: This includes mostly fruit, vegetables, nuts/seeds and legumes.  This type of diet is very high in fibre, which gets the bowels moving and helps flush out excess estrogen levels.
  4. Meditate. This is a must, especially if cortisol (your stress hormone) is elevated. Choose any form of meditation and stick to it. This has to be a consistent practice. Aim for 20 minutes a day to find inner peace and hormone balancing.
  5. Do a Liver Detox twice a year. Our liver recycles hormones and when it becomes “sluggish”, hormonal imbalances results. If you are unsure which one to do, reach out as I have the perfect cleanse aimed to target liver, kidneys and colon.
  6. Remove sugar, dairy and high fat foods/meat from your diet. This is a MUST! If you need help with sugar cravings reach out. Keeping a food journal is a great way to become conscious of what you are eating, when and why.

(Assess your Hormones by filling out my “Hormonal Questionnaire” in the weight loss tab above this page.)

If you would like to test your hormones in my office, contact me.

Cheers to balancing your hormones!

jen-banners-3-1030x242Dr. Jen Cisternino, ND

[email protected]


New Year! Time for a DETOX?

The term “detoxification” means helping your body eliminate waste and toxins to ensure that your organs are functioning to the best of their ability. The most prominent organs of elimination are the LIVER, KIDNEYS and COLON.

Reasons to DETOX:

  • Bad breathe and/or white or yellow coated tongue
  • Fluid retention/congested sinuses
  • Weight loss resistance
  • Skin issues such as acne, eczema, rosacea
  • Constant fatigue
  • Digestive disturbances- constipation, diarrhea, bloating, indigestion
  • Moodiness
  • My favourite reason- you LOVE yourself!!
  • Start your new year right!

Whether you experience any of these symptoms or not, a DETOX is a great time to focus on the pleasure of taking care of yourself, cleaning up your diet, tuning into your needs and promoting good health and self care practices.

How long do I detox for?

I suggest cleansing for 21 days. If you think about how much time you spent “indulging” and possibly “neglecting” your body and mind, 21 days shouldn’t seem long at all.

It also takes 21 days to break a habit and create a new one. Most people who make positive changes on a cleanse feel so good that some practices become a way of life.

What do I do?

When I help people “cleanse”, I help them remove toxicity from their diets and environments. I try to make their 21 days as healthy as possible. Knowing and understanding that the mind and body cannot be disconnected and they effect each other, I typically recommend some exercises for “detoxing” the mind such as journaling, positive affirmations, meditation etc.

What do I eat?

I suggest that people firstly remove these 5 things:

  1. White sugar/bread/cereal/pasta
  2. Pop/Fruit Juices
  3. Coffee
  4. Dairy (cows milk and cheese)
  5. Alcohol

What should my diet consist of:

  1. Fresh fruit (dark red and blue fruits contain antioxidants and flavonoids)
  2. Fresh vegetables (cruciferous veggies like broccoli, brussel sprouts and cabbage are great for detoxifying the liver)
  3. Legumes (plant based protein with healthy amounts of fibre)
  4. Lean protein ie. Fish, chicken, lamb
  5. Superfoods like kale, acai berries, goji berries, cacoa powder, seaweed, chia, hemp.

**I will make a mention here that getting a Food Allergy Test can be a good starting point to determine which foods are best for you. An individualized eating plan can be created with your results. Call me to book your test.****

Environmental Toxicity:

Be aware of what you are putting on your skin. It will find its way into your body. Ensure that it is free of harsh chemicals and aim for it to be labeled organic. Avoid any GMO foods. Drink out of glass bottles and discard anything that is plastic. Household cleaning items should also be natural and free of chemicals as inhalation can cause disruption of hormones and in those sensitive to chemicals it can cause a rash or reaction.

Daily Practices:

Sleep: Ensure that you are getting 7-8 hours of sleep each night. This is super important as this is the time when your body heals, rests and renews itself.

Physical Activity: The body was meant to move. When we move, we gain more energy, help to balance our hormones and it even lifts our mood and motivation. Aim for 20 minutes of activity each day. If you have never exercised before, start with a walk each morning or night. If you are an avid exerciser, continue on your regime but be mindful that overdoing it (more than 2 hours daily) may be causing your body more stress.

Incorporate RELAXATION: I suggest doing yoga, taking a bath, meditating or trying acupuncture (I do this in my office for my patients) Why I suggest this is because people are way to busy completing their “TO DO” list that not enough time is spent relaxing and enjoying the precious moments of life. Additionally, “time outs” are great to check in with yourself, process your emotions, connect with your Spirit/Source/God and allow your body to relax.

MindSet:  Your thoughts are super powerful in creating your life and health. If you are a negative thinker, you may want to try for 21 days to keep a Positivity or Gratitude journal. Each day for 5 minutes (time yourself) write down all the things you are grateful for and all the positives in your life. There are many, trust me, you just have to be conscious about them and rewire your brain to look for them.

Do I need to take supplements?

Not all “DETOX” supplements are made for healthy detoxing. I have found a great cleanse that assists the liver, kidneys and colon to eliminate waste from the body. It does so in a gentle therapeutic way without the ill effects of a laxative which in my opinion is not therapeutic. It also contains support for your adrenal glands (the glands that respond to stress). It is a great 3 week detox kit that I carry in my office.

If you are interested in doing a detox for the new year, reach out!

Happy to help,


Dr. Jen Cisternino, ND


[email protected]



How to get rid of FEAR in 5 steps


Fear is something that cripples the mind and body. It acts like a barracade that prevents forward momentum in one’s life. I am sure we all have fears about different things in our life. How much fear and how much it affects our life can differ from person to person.

I am sure you have heard the saying “face your fears” many times and although it sounds great, it can be hard to process and act out.

Fear in most cases is mind-generated. This means that we create and enlarge the fear so much that it stops us in our tracks and limits us from achieving our goals and being truly happy and free.

Try these steps:

  1. Make a list of all your fears.
  2. Beside each fear, write down *WHY you are afraid and *WHEN you started being afraid and *HOW it affects your life.
  3. Are you ready to make a change and let go of fear? How will this feel?
  4. List Benefits to change.
  5. Ask for God’s help.

For example:

FEAR #1: I am afraid of dying.

2.WHY: Because I have not lived my life fully. I don’t believe there is a heaven. It is scary.

WHEN: This fear began after the death of my grandparent whom I loved very much. She was too young to go.

HOW: This plays out in my life each day. I have thoughts about it whenever I have an ache or pain in my body. I avoid doing things that are “risky” so I stay home where I am safe.

3. Yes I am ready to make a change. This will be scary for me and may bring on anxiety.

4. Benefits of Change: Clearer head. I will do more activities. Live a free life. (focus on these benefits often)

5.Ask for God’s Help: This may take weekly prayers and surrendering your fears and asking for guidance.

The process of  letting your fears go will take time but I can help you get there.

Cheers to a fearless life!

Reach out for Help. Much love.

Dr. Jen Cisternino, Naturopath, Blogger, Intuitive, Soon to be author!


[email protected]




How To Make “Back to School” Stress Free: Tips for Parents and Kids



School is just around the corner. This may make you feel anxious, excited, afraid, happy or sad. How do you feel? This time of year can make many people feel stressed and anxious as they prepare themselves and their children for school. The transition from summer to school does not have to be stressful. Here are some tips to help you and your child ease your way back into school.

Tips to help ease stress for PARENTS:

  1. Get ORGANIZED at least one week before school. This includes cleaning the kids rooms, tidying up their play area and also creating a “HOMEWORK” Zone that is fun and appealing for the kids. If possible, organize the kids closets and drawers so that they can easily dress themselves in the morning- with a quick look over by a parent ofcourse.
  2. Shop ONLINE for back to school clothes and supplies. Do this sooner than later. This can alleviate stress and save time for end of summer fun.
  3. If you tend to WORRY about your children in school and this time of year brings you stress and anxiety, focus on the time YOU may have as a parent to NOURISH yourself. Whether that is starting a yoga class, new eating plan, acupuncture or having more time for socializing. Remember, children feed off your energy and vitality. If you are stressed out, they will feel that. Aim to stay cool, calm and collected. Reach out for help.
  4. Try COLOURING Books for adults. Although this activity can help your child with focus, concentration and anxiousness, it is great for adults as well. Great activity to do with your children. You can all benefit!

Tips to help ease stress for KIDS:

  1. Get your kids on a routine at least one week before school starts. Set times for bathing and bedtime. Getting sound sleep is important for your child’s energy, mood and focus. Reading bedtime stories or playing calming music may help some children who are anxious. A hug and a kiss goodnight accompanied by “I LOVE YOU” soothes any child’s soul.
  2. Talk to your children about how they feel about starting school. If you notice that your child is anxious (stomach aches can be a sign) try to ascertain why. Try to help them focus on the positives of going to school. ie. meeting new friends, gym class, seeing your favorite teacher or anything that may have been memorable for them. This is important as children don’t always know how to express themselves. Taking the time to speak calmly and openly with them is important.
  3. Get your kids involved in picking their favorite knapsack and lunch bag. Picking their favorite superhero may give them more confidence and excitement about going to school.
  4. Take your kids grocery shopping with you. Make them a part of their lunch and snack picking. No parent wants their children coming home with a full lunchbox and you know how important fueling the mind and body is. One good treat, one not-so-good treat. Everything in moderation.
  5. Aim to start weaning kids off summer treats which may include a lot of sugar, fats, additives and preservatives. This can help ease anxiousness and hyperactivity in children.
  6. Leave your child a note each day in their lunchbox. It could be a funny picture or sweet message. “Have a nice day :)”. “Mommy and Daddy love you”. “Can’t wait to hear about your day”. “Keep smiling”. Little messages from a parent can make a child feel connected and calm.

If you find these tips helpful please share! Another parent or child may benefit and start school with more ease and happiness because of you.

Wishing you a healthy and happy school start. Here for all your health needs.

profile picDr. Jen Cisternino, Naturopath


[email protected]

3-242 Applewood Cresc, Concord, ON


Stay tuned for my next blogs titled…”What supplements should your child be on” and “How to keep your child’s immune system healthy during the school year.”

Food: Friend or Foe? Find out with this test!










Setting aside the old adage that fruits and vegetables are good for you, I have come to understand that  “one diet does not fit all”. Why is this? This could be due to genetic variances among individuals, different states of health, age, activity level or different immune system responses.

What do I mean by immune system responses? In simple terms, when you eat food, your immune system recognizing food particles as “good” or “bad”, which translates to “easily digested and absorbed” or “poorly digested and absorbed”. When a food reaction occurs in the body, a.k.a food sensitivity, these reactions are characterized by the production of IgG antibodies. These antibodies form antigen-antibody complexes that deposit in tissues and leads to chronic inflammation. They are responsible for the ‘delayed-onset’ of symptoms, which can occur several hours or days after foods are ingested, hence making the foods difficult to detect.

Symptoms may include:

  • irritable bowel syndrome (IBS)
  • headaches/migraines
  • fatigue
  • anxiety/depression
  • high blood pressure
  • eczema/acne
  • asthma/allergies
  • joint pain
  • runny nose
  • arthritis
  • weight problems
  • fibromyalgia

IgG Food Intolerance Blood Test

If you experience any of the above symptoms, you are a candidate for this test. The IgG Food Intolerance Test can accurately determine which foods (200+) or ingredients may be causing your symptoms. With removal of the offending foods, which are outlined in your test results, your body can heal, find balance and good health.


Here is what my patients are saying after taking the test and implementing the results.

This test gave me a piece of mind. I had bloating and constipation for many years and couldn’t narrow down which foods were the problem. After seeing my test results, it was clear what I needed to avoid and my symptoms went away. I can’t believe I didn’t do it sooner. Thanks Dr. Jen!
Patricia D.

I lost 20 lbs avoiding the foods that my body did not agree with.  I no longer had bloating and felt pregnant. I am now eating cleaner and have more knowledge about food and ingredients since doing the test.
Mary W.

I suffered with IBS for many years and was prescribed laxatives and antispasmodics by my G.P. I still felt unwell and something was telling me to do a Food Sensitivity Test. I saw Dr. Jen and after completing the test and getting my results, I realized that two foods I were eating were creating so much inflammation in my body. Since then I removed the foods and have better digestion and appetite control.
Gary D.

Knowing my sensitivities was something I was curious about. I was afraid that gluten would come up, but it didn’t. When I removed dairy, which was a sensitivity for me, my allergy symptoms resolved and I no longer have to keep a box of Kleenex by my side.
Micheal S.

I had eczema on my elbows for many years and cortisone cream would work modestly at best. I did the test with Dr. Jen and started seeing results within 2 weeks of avoiding my sensitivities. The eczema on my elbows has almost completely cleared without steroid cream. I am happy with the results.
Michelle L.

Hope this helps,

Reach out to book an appointment to have this test done in my office,

Dr. Jen Cisternino, Naturopath
Intuitive Healer, Inspirationalist!


3-242 Applewood Cresc, Concord, ON

“Follow me on Instagram and Facebook  for Inspirational Posts and Videos.”

How strong are your PATIENCE muscles?

Is there something you want in your life but are finding that no matter what you do, it is not being achieved?

I am sure you are very familiar with this word. Patience. Take a deep breath in and out… Patience is a virtue. A very important one that I learned on my life journey. It wasn’t easy, but it was worth it.

What does patience look like to YOU? Was there a time in your life where this virtue made itself apparent or maybe you are currently being asked to be patient.

Patience can be called upon in many different scenarios. Waiting for the bus, having patience in your doctor’s office, sitting in traffic or for the sun to come out on a cloudy day. Alternatively it can sound like this “It has been 5 years now I have been looking for a loving partner” or “2 years waiting to get pregnant” or “It has been 8 years waiting for the career position I want. ”

The degree of patience may be different in each situation, but let’s focus on the situations that require more than 24 hours of patience. When I think about what it means to be patient this is what I believe to be true. I believe patience is God telling us “hold on, the best is coming to you, I just need more time to make it perfect.”

When I hear people saying “I have lost my patience”, this means to me that you no longer have faith or you do not care to have what you are asking for.

Most people see patience as “waiting”. This can be a trap for “suffering” until “it” happens. I used to think this way, and it wasn’t fun or joyful. This way of thinking actually robs you of the joy of today. You prevent yourself from loving and appreciating each present moment because you are “waiting” and “wasting” time.










Let’s try this exercise together. Make a list of the things you really want and have been waiting for.

Example 1: Buying a house

2. New relationship

3. Weight Loss

4. etc….

Now for each example, make a list of the reasons preventing you from getting what you want.

Let’s take a new relationship:

  1. I am fat
  2. No one likes me
  3. There are no good men out there
  4. It is easier to be alone

*Note. Do not stop at the conscious level. What thoughts do you have each day about it and also how do you feel about it. To take this one step further, how do people around you influence you thoughts about getting what you want.*

Now I want you to review the list. Maybe what you desire may not be what you are projecting out in the Universe. OR maybe the Universe is waiting to deliver the perfect home/relationship to you that has not been made available to you. This is having faith. In the meanwhile, it is important to look at the emotions attached to your goals ie. losing weight, career change and work on changing the emotions ie. fear to excitement, joy and confidence. You may do this in many ways, but one may be visualizing yourself in the situation you desire. ie in a new relationship feeling calm and happy and having all you need to feel safe and secure.

Dr. Wayne Dyer, one of my favourite spiritual teachers taught me that “our thoughts create our reality”. Knowing this truth brings me to question my thoughts and beliefs around everything I desire in life. If my thoughts are not helping me to attract the things I want and desire then I work on changing them. This may be a new concept for you, but trust me, it works. The sooner you change your thoughts and BELIEVE that you can have whatever you want, the Universe will deliver it to you. If you need help getting “unstuck” reach out, I can help.

Be patient with yourself and others. This is so important. Don’t focus so much on the end goal or desire, but the beautiful journey in getting there. You will get there eventually, maybe not the direct route you planned but the winding road is worth the trip.

Take the road less traveled and be sure to smell the roses on your way…

Much love and patience,

Dr. Jen Cisternino, Naturopath, Life Coach, Intuitive Healer

Reach out if you would like help living the life you want with optimal health and energy.


[email protected]

A Vacation for the Mind, Body and Soul! How to continue your vacation when at home.

costa ricaI just returned from a beautiful vacation in Costa Rica. The resort I stayed at was nestled within acres of lush trees, flowers, ponds and wild life. I saw monkeys, iguanas, butterflies, lizards and birds- hummingbirds were my favourite. When I was away, I felt AMAZING! My mind, body and soul were energized. I took some time to reflect on why. This is what I noticed, maybe you can relate.

  1. When away I am more physically active each day- walking, swimming, running, hiking, dancing and I even went zip lining! So much fun!
  2. I had the best sleep. It was uninterrupted and sound. I dreamed wonderful dreams and remembered them upon waking. This is a great sign of deep sleep.
  3. I awoke refreshed and excited to start my day. It was not difficult getting out of bed and I didn’t have to hit the “snooze” button.
  4. I was surrounded by such happy, kind, loving people who’s generosity and concern made me feel fantastic.
  5. When I hit my bed at night, lights were out! No time to think, worry or stress. (albeit, the next day consisted of going to the beach, swimming and deciding what to eat) What a feeling!
  6. I ate 3 healthy balanced meals a day and I felt great! My appetite was healthy and I had no digestive issues. I didn’t even gain weight with all the food I was eating.
  7. I laughed a lot! My cheeks hurt. My boyfriend happens to be the funniest guy I know. We had great conversations about life and one another.

After my 7 day vacation, I returned home and noticed my energy dwindle, my mind become busy and my movement and digestion slowed. I asked myself why? Is it the people, different food, work stress, lack of activity and clean air?

So I think to myself, I have 3 options to help my mind, body and soul.

  1. Move to Costa Rica
  2. Take more frequent vacations
  3. Try to simulate my “vacation” activities while here.

I think at this point in my life, I will focus on the later two options. Here is what I suggest you all do for better health and happiness because I am not alone when I talk about the vacation highs and lows.

How to Vacation at Home

  1. Try to immerse yourself in nature each day. Aim for at least 20 minutes in fresh air. This is great for the body, soul and mind.
  2. Move your body each day. If you have a desk job (which I do), aim to get outside and run or do a form of activity you enjoy. This will keep your body strong and your mind in a healthy state.
  3. Find time to have meaningful conversations about life and love with the people you care about and love. Find time to laugh too. If you don’t have a funny partner or friend, watch comedy shows.
  4. Practice gratitude. Be thankful for everything and say THANK YOU! I did this a lot while on vacation and it felt great! Notice when someone does or says something nice. Forward the act of kindness.
  5. Fill your day with things that make you happy. Be busy creating and exploring and helping people. This will ensure that you are both mentally and physically tired when you “hit the sac”.
  6. Live the “PURA VIDA”. In Costa Rica, the locals would always use this phrase which means “pure life, natural life and simple life”. Aim to live like the costa ricans and live simply and naturally. Don’t complicate things and enjoy the simple things in life.
  7. Always have another vacation planned. This will give you excitement, pleasure and something to look forward to.

Wishing you a vacation-like life.

Pura Vida!

Dr. Jen Cisternino, ND

Naturopath, Intuitive Healer, Speaker, Blogger, Soon to be Author


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