6 Reasons Why YOU Can Benefit From My Help

Naturopathic Medicine is becoming mainstream medicine. Most people have both a Naturopathic Doctor and Medical Doctor helping them with their health needs. Integrative Wellness Centres are popping up everywhere as the need and demand for alternative and collaborative care increases. The medicine of the future is now. If you have been “on the fence” about seeing a Naturopathic Doctor for some time now, I hope to inspire you to make the commitment for a healthier future. It really is worth it!  Here are a few reasons why you can benefit from seeing me “Dr. Jen”.

  1. I will give you the TIME and ATTENTION you need to help you to feel better. A common complaint of people who visit their Medical Doctor is that they feel rushed in their appointment, they don’t ask questions because of time and feel that they are not being listened to.  The experience you get when coming to see me is a lot different. I cultivate a safe, calm environment where you can share your feelings, concerns and wishes. In my opinion and experience, this is essential for healing. My initial visit in 1 hour and 15 min long. In this appointment my aim is to learn about YOU and figure out the best ways to help YOU.
  2. I am very PASSIONATE about helping people reach better health. I practice from a place of love, not ego, so this means that I am interested in YOUR WELLBEING more than anything.  The relationship I have with all my patients is one of love, respect, trust, humility and honesty. When patients have trust in their doctor, the commitment to health and overall wellbeing improves. I do all that I can to provide my patients with the best knowledge, care and support as your Naturopathic Doctor.
  3. I will help you to PREVENT disease and live a life of QUALITY and VITALITY. I always believed that preventing disease is the surest way to enjoy life on earth. That means taking a look at your diet, lifestyle habits, emotions etc. and changing those to exemplify good health. Most people would agree that it is better to be healthy and listen to early warning signs of imbalance before more serious illness takes place. Naturopathic Doctors have been taught to understand the “whole” person while healing mind, body and spirit.
  4. I “walk the walk” and “talk the talk”. Although I treat a variety of conditions,  if you are looking for someone to help you with WEIGHT LOSS I can help. I was overweight for many years and also struggled with my body image. My situation made me feel sad, anxious and helpless ….so I have been in your shoes, trust me!. Through a program of my own,  I have lost more than 40lbs and have kept it off for 6 years now.  My expertise as a Personal Trainer and Yoga Instructor has also given me the knowledge and skills needed for a healthier body and mind. I also founded Revive-all Wellness, which is a community based program geared for women who want to lose weight and be empowered. I can honestly say that I have come to a place in my life where I have unconditional love for myself and have helped many people along the way feel the same.  I would love the same for you too!
  5. I will help you get to the “ROOT” cause of your suffering. The conventional medical model is more of a “band aid” approach. You take a medication for something, and it may cause other negative side effects. As a Naturopathic Doctor, I want to know “why” ? Why is this happening in your body/mind and how can we help it and prevent it from returning. This may mean taking a supplement to fix nutritional deficiencies, detoxing the organs, changing your diet, exercising, managing your stress, changing your thoughts, meditation/acupuncture etc.
  6. I can offer you testing that your Medical Doctor does not have the time nor access to do. In my office, I run several different tests that will help to determine imbalances in the body that may contribute to disease. Some tests include: candida testing, mineral testing, heavy metal testing, food allergy testing, hormone testing, adrenal testing. I also have access to Life Labs and can order any lab test that your MD can order if I feel that it will help you.

I hope this has helped you learn more about me “Dr. Jen” and My Naturopathic Practice. If you would like to chat with me over the phone about your health, you can sign up for a free 15 minute consult on my homepage of my website. www.drjencisternino.com.

I would love to help you along your journey.

Warmly,

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Dr. Jen Cisternino, Naturopath, Blogger, Speaker

242 Applewood Cres, Concord, ON

416-301-3477

email: [email protected]

Can you Die of a Broken Heart? A Wholistic Approach to Healing

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Let’s consider February “Heart Health” Month. There are many things you can do to strengthen you heart, not just physically but emotionally and spiritually, too.

 

Let’s start with the physical. It’s a well known fact that cardiovascular exercise benefits heart health. During exercises like running, cycling or swimming, our heart has to work hard to pump blood to the entire body. The stress we place on the heart during these activities actually helps the heart to become stronger and even larger. The heart is a muscle that grows like any other muscle in the body. However, this does not happen with just one workout. Committing to an exercise regime assists the heart in adapting and becoming an efficient pumping machine. It pumps out oxygen-rich blood to organs and other parts of the body, which is essential for good health. Your resting heart rate is a good determinant of your heart health. Your heart rate can be measured by placing your middle and index fingers near your neck on the carotid artery or at your wrist (below the thumb). Stay here and count the pulsations for one minute. What is your resting heart rate? Healthy levels fall between 50-80 beats per minute. Athletes who train daily tend to have a lower resting heart rate and this signifies a strong, healthy heart. Keep in mind that there are other factors that affect heart rate such as caffeine, tobacco, low iron, drugs etc. Never assume any health condition, talk to your doctor.

How Often Do I Need to Exercise for Heart Health?

The American Heart Association recommends 30 minutes of moderate activity 5 times a week OR 25 minutes of vigorous activity 3 days a week to lower the risk for heart attack and stroke. Always talk to your doctor before starting an exercise regime.

Can I Take Anything Natural to Help My Heart?

Absolutely! You can take FISH OIL  supplements or try to include more fish in your diet (at least 3 times a week). Fatty acids (EPA and DHA) positively affect blood flow and can lower blood pressure, reduce resting heart rate and even decrease inflammation in the body.

MAGNESIUM is a magnificent mineral that is great for the entire body, not just the heart. Some studies have shown that magnesium deficiency is common in people who have congestive heart failure. Magnesium intake or supplementation can protect the heart and aid in its function.

Increasing the amount of FIBRE in your diet can benefit your arteries, which are responsible for carrying blood to the entire body. Daily fiber intake should be 25-30 grams and most people in North America do not achieve half of the recommended intake! Try to incorporate fresh fruit, vegetables, legumes and whole grains in your diet. This can help keep your cholesterol levels in check and help to prevent colon cancer. Why wouldn’t you want to do that?

How Do We Strengthen Our Hearts Emotionally?

Well, if you have ever felt “heartache” you can understand the emotional connection. Heartache can happen after the loss of someone close to you- a pet, partner, friend or family member. It can also be a particular situation- breakup, loss of job, changing homes etc, creating an experience of sadness. Our emotions have the power to influence the physical tissue within our bodies, both negatively and positively. There are several books that exemplify this, including The Biology of Belief by Bruce Lipton and Anatomy of the Spirit by Carolyn Myss.

Can You Die of a Broken Heart?

There is a medical condition that brings people into the emergency room (90% women) called “Broken Heart Syndrome”. This syndrome resembles similar symptoms of a heart attack. Researchers showed that people who had this condition experienced grief, stress or emotional trauma.  This condition actually changes the shape of the heart and if not treated can lead to heart failure. Really scary eh? With that knowledge, the aim is to try and heal the emotions that cause pain, both physically and emotionally.

How Do I Heal my Emotions?

Time can heal all things, but this is not always the case for some people. Daily journaling is a great way to understand your feelings and what emotions you might not be processing. Try answering these questions: What am I sad about? What do I need to do to release the sadness? What makes me happy? How can I achieve happiness in my life right now?

Meditation is another powerful way to connect with yourself and your emotions.  Meditations that focus on the heart chakra can be helpful. Meditations that also focus on forgiveness can release negative emotions and create room in your heart for love and compassion. Even though the colour red is universally associated with the heart, green is the colour of the heart chakra; green for connection, growth and compassion. You can also try to wear more green to heal the heart.

Prayer and connecting to God, Source, Spirit can also release pain and promote healing and love. Cultivating love for self and universal love can help heal a wounded heart. A great book that can help you to learn self-love is Loveability by Robert Holden.

Seeking professional help can be very beneficial if you find you are struggling with your emotions. Don’t be afraid to reach out.

It is my hope that your February will be a month filled with love, forgiveness and happiness!

From my heart to yours,

Happy Valentine’s Day and Happy Family Day!

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Dr. Jen Cisternino, Naturopath

“To love and be loved is the true joy of every human heart. There is no higher happiness than this.” Robert Holden

10 character FLAWS that can cause you to feel DEPRESSED.

BLOG DEPRESSION

We are all born with special traits that make us unique. Some are inherited and some are learned,  for better or for worse. Remember, anything that is learned can be “unlearned” or modified to help you feel better in your everyday life. The first step is becoming aware of your tendencies or character flaws and then making the steps to change.  Listed below are 10 common characteristics that most depressed people demonstrate.

1. You BLAME others for how your life has ended up. Are you that person who likes to point fingers when things don’t go so well? Do you tend to complain a lot and deflect as if nothing is your fault? If that resonates with you (it’s ok to be honest with yourself here) then maybe you can turn that attention inward and ask: Why are things the way they are? What can I do to make things better regardless of what is happening around me? What is the lesson here?

2. You ISOLATE yourself. We are meant to be social creatures who get gratification when we socialize and connect with other people. If you are someone who tends to isolate themselves and not accept support, this can impart feelings of loneliness, lack of pleasure and inability to cope. If this sounds like you, try to connect with one person at least once a week to chat and be open about your feelings. You can also plan something fun to do outside of your daily “routine”. Change it up and you will notice a change in your mood.

3. You need to have CONTROL over everything. The need to control people, events, situations etc. seems like a big task, doesn’t it? You and I both know that not everything can be controlled. The need to control comes from the EGO mind as it gives a sense of power and security. I used to be like this in many ways, and wow did it consume me! Have you ever heard the phrase: “Let go and let God”? This simple phrase reminds us that there is a greater power working for us and that we can lessen the reins on controlling every person, situation and outcome. Surrender and let things happen for you. I am not saying sit on the couch, be lazy and wait for things to fall into your lap. I am asking you to assess where in your life you are exerting control, and if you realize it is beyond you, try to let go and let God. Everything always works out as it should.

4. You are a good Actor. You wear the “mask of happiness”. This is very true for most people. When I ask my patients why they wear a mask, they reply “because everyone has their problems and I don’t want to burden them with mine.” I reply “so what you are saying is that YOU are a burden for feeling unhappy and your unhappiness will make other people unhappy, so you will fake your feelings which will make you more unhappy.” Some people have an “ah-ha” moment. I urge you to be open with at least one person you know. If that seems like a big task, then write your feelings in a journal. I urge you to share, be real and authentic. Being vulnerable is the boldest act of courage.

5. Fear controls you. Take a moment to think of what you fear in life? ……I said a moment….. Most people can spend all day ruminating over negative thoughts and fears and most people do- this is what we call anxiety. I learned a long time ago that fear and love cannot co-exist fully in the body. Where there is fear, there is no love.  Fear is a negative emotion that weighs heavy on your heart and takes away from true happiness and joy. I urge you to list your fears and try to turn those fears into a goal or positive affirmation. Example. I fear not having enough money to support my family. CHANGE thought to: “I have an abundance of money and all things I need. I am filled with love and I am grateful for all the things that we do have”. List them. That already feels lighter to me. Doesn’t it?

6. You lack self- love. This is a big one and something that is necessary in order to live a life of happiness and freedom. If you are not sure whether or not you love yourself, look at what you do each day and assess whether it is an act of love and nourishment or an act of self harm? Do you eat well, sleep well, have positive thoughts, exercise and talk openly about your feelings and needs? That is self love.

7. You live with regret and shame. These two emotions carry with them a lot of negative energy. We have all had experiences in our lives where we made poor decisions and then regretted them. Some people are better able to FORGIVE themselves or other people for wrong doings and move on with life. Most people do not know how to let go of negative feelings and so these emotions occupy space and drain energy from the body, robbing you from happiness and joy. If you feel that you are dealing with these emotions try reading the books by Brene Brown as she focuses on these emotions and how to overcome them with courage.

8. You don’t know how to let go, relax and have fun! We are put on this earth to live a purposeful life, one that is to be enjoyed! Most people do not realize that the most natural human emotion is happiness. We have been cultured to think that if you have fun you are not acting like an “adult” and it is taking time away from the things that you are “supposed” to be doing. Take a long weekend and go on a road trip with a friend OR come home earlier from work and play with your kids- I mean really play like a kid!

9. You don’t appreciate the small things. Having an “attitude of gratitude” goes a long way in helping your mood and attracting abundance. Try waking up each morning and before getting out of bed, take 5 minutes to call to mind all the things you are grateful for. This is very powerful. Remember, fill your heart with love, leaving little to no room for fear. A quote from the brilliant Jim Carrey “don’t ever let fear turn you against your playful heart”.

10. You tell yourself depression is in your “genes”. Essentially you have given up and have accepted the fact that your family history will dictate your future. I can’t tell you how many people tell me in my office that they do not want to turn out like their mother/father/siblings. I say to them “well what are your doing differently?” Genetics plays a much smaller role than previously thought when it comes to disease. Environmental factors and lifestyle habits are very important in disease progression. If you know that depression is prevalent in your family, it would mean that keeping a positive outlook, nourishing your mind, body and spirit on a daily basis is imperative for you.

If you would like more help with your mental health, reach out and book your free 15 min consult with me.

I am a Naturopathic Doctor helping people achieve and maintain happiness and good health in mind, body and soul.

In loving kindness,

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Dr. Jen Cisternino

Naturopath, Blogger, Speaker

Wholistic Weight Loss Expert

 

Welcome to 2016! Renew Yourself!

Now is the time when you will start hearing, “So, what’s your New Year’s resolution?” or “out with the old and in with the new.” How about the familiar saying, “it’s time to turn over a new leaf.” Whatever your mantra may be, the beginning of a new year is a great time to begin new habits and leave bad ones behind. It is a time to set goals for yourself and maybe even create a “vision board ” of all the things you wish for this year. I do this every year and it amazes me how many things come to fruition.

Although you might have good intentions on January 1st, New Year’s resolutions are eventually forgotten, broken or even ignored; the regret of falling off the wagon sets in if the commitment is too daunting.  So instead of treating the resolution as a restriction, approach it as a lifestyle change or even a CHALLENGE, if that works for you. I have a patient that enlisted help from her friend. Back in October, she asked her friend to simply say, “I challenge you to not eat chocolate until the end of the year.” This worked for her. She not only succeeded in the three month challenge but now she no longer craves chocolate or sweets for that matter! Pick one challenge you can stick to for 21 days. Once it is achieved it gives you motivation and confidence to continue and make a new challenge for yourself. Get a friend or family member involved.

Let the next 12 months be an opportunity for self improvement and lasting change. Let it be a time to improve your spiritual, mental, emotional and of course, physical health. You can achieve optimal health by obtaining the right balance of all four, actually it is a necessity. For example, you may want to try meditation for spiritual health, crossword or Sudoku puzzles for mental health and journaling for emotional health. Try pen to paper journaling since writing engages both sides of the brain, the analytical and creative sides. And finally, how about a kick boxing session to improve physical health! The way I see it, any form of physical activity will assist in gaining the benefits of improved spiritual, mental and emotional well-being.

So, who’s up for the challenge? I challenge you to 366 days of healthy self nourishment in any shape or form. Okay, okay, you can be a rebel on February 29th.

If you need help with any area of your health- mental, emotional or spiritual please connect with me. If your goal is to lose weight…for REAL this time….reach out as I have an amazing HOLISTIC weight loss program that is a lifestyle program already helping many people live healthier, happier lives.

Visit my webpage www.drjencisternino.com and sign up for a FREE 15 minute consult with me.

Talk soon! Much love,

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Dr. Jen Cisternino
Naturopath, Blogger, Speaker,
Holistic Weight Loss Expert
416-301-3477

5 Tips to enjoy a “Stress-Free” Holiday Season

The Holiday season should be an enjoyable one, filled with laughter, joy and love. That is not always the case for most people. Along with the holiday season comes more responsibilities and stress. Let’s take a look at some of the stressors associated with the Christmas Season.

  • Buying gifts
  • Working extra hours
  • Busy shopping malls
  • Traveling and traffic
  • Work/family/friend gatherings
  • Consumption of fatty/ high sugar foods and alcohol

Just thinking about it is enough to raise your cortisol and keep it elevated which contributes to weight gain, hormone imbalance, high blood pressure, irritability, anxiety, depression, sleep problems, and exhaustion to name a few. Not a fun way to enjoy the holidays and start off the new year!

Here are a few tips to help you stay calm and healthy during this time of year.

Tip#1: Don’t procrastinate. Getting the job done early is a great way to minimize stress. Make a list of all the things you need to buy and for whom. Check to see if you can buy your gifts online. Cozy up in your pyjamas and click away. Saves you time, money and frustration.

Tip #2: Make sleep a priority. Without enough rest, we can become irritable, tired, have increased cravings and gain weight. Try to aim for at least 8 hours a night. You will feel the difference, and I’m sure those around you will too!

Tip #3: Exercise. Just 20 minutes a day can help boost your mood, decrease stress and ward off cravings for sugar. During the holidays there is an increase in calorie consumption; therefore, increased caloric output is necessary to avoid weight gain.

Tip #4: Have an attitude of gratitude. Sometimes the stress of the holidays overshadows the true meaning of Christmas. Each day, try to take a few minutes to remember all that you are grateful for.

Tip #5: Don’t make up your mind that your weight loss goals will start in January. Set your new year’s resolution early. Start it now! Aim to lose weight over the holidays or at the very minimum maintain your weight. If you set this goals in your mind, you will have better control over your diet and lifestyle and will feel a whole lot better- not to mention, your new year will be off to a great start!

Good luck and Happy Holidays!

profile picDr. Jennifer Cisternino, ND

416-301-3477

www.drjencisternino.com

[email protected]

The one thing you must do to lose weight!

fruits-and-vegetables-arranged-in-heart-shapeMany North Americans -in fact, over 50%- are overweight or struggling with weight loss. One way to lose weight is to try clean eating. You may have heard the term “eat clean” many times over, but what exactly does it mean? Well, it means just that– eat clean! No added layers, sauces, coatings, etc. Just foods in their most natural, unprocessed forms as possible.

 

Here’s a quick example. Would you rather have french fries or a baked potato? I know what you (and I) would rather have, but rather, what is best for you? That’s right, the baked potato.

Let’s take a look at both:

Baked potato (100 gr)
Total fat 0.1gr
Cholesterol 0mg
Potassium 535mg
Total Carbs 21gr
Protein 2.5 gr
Sodium 10mg
Calories 93

French fries (100 gr)
Total fat 15 gr
Cholesterol  10 mg
Potassium 579mg
Total Carbs 41 gr
Protein 3.4 gr
Sodium 210mg
Calories 312

Wow! That’s a big difference!

Try this. For one week, examine your eating habits. Keep a food journal.  Are you heading to the drive thru more often than the kitchen? Are you opening a bag of chips instead of julienning some carrots? Or maybe you’re using that smooth, chocolate spread on white bread instead of a natural nut butter on some sprouted grain bread.

We’re all either pressed for time, busy rushing around or too tired to prepare delicious, healthy food every day.

But snacks, for example, can be as simple as A, B, C!

A is for apple – McIntosh, Gala or Granny Smith, there are so many apples to choose from! They’re not only delicious, but offer an added bonus of fiber to your diet.

B is for berries – Blackberries, strawberries or raspberries, these and other berries provide a wonderful dose of antioxidants. Not just great tasting, they’re healthy, too!

C is for citrus fruits – Oranges, tangerines or grapefruit are just a few foods offering Vitamin C.

berries

Do you notice how these snacks are presented without any frills? No whipped cream, no caramel sauce or sprinklings of sugar. Mama Nature’s ingredients do not require any processed flavourings to make the best recipes! Eat simple, eat clean, lose weight and feel good!

Try this smoothie for breakfast: 

Banana Goodness Smoothie
1 cup cashew milk
1/2 – 1 banana
1/2 cup strawberries or mango
1tsp ground flax seed
1tsp chia seed
Dash or two of cinnamon
A few ice cubes
Blend and enjoy!

Living well tip: If you make your bed in the morning, you set the tone for the rest of your day. You’ve already accomplished a task. Now, on to the next!

Eat well, be well, FLOURISH!

profile picDr. Jen Cisternino, ND

www.drjencisternino.com

[email protected]

416-301-3477

 

What Every Women Needs To Know About Her Breasts

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Did you know that women who have breast-fed in the past feel the same “letdown reflex” sensation in their breasts years later when they are moved by compassion or even when they hear a baby cry? The instinct to nurture others can be very powerful and is often a source of health and pleasure for ourselves and others, thus breasts have become a metaphor for “giving and receiving”. Women often feel that their breasts exist for the pleasure and benefit of someone other than themselves. Some women won’t breastfeed because of fear that it will ruin their breasts. Some husbands even forbid it. In this new age of female empowerment and healing, our belief patterns need to be addressed to prevent illness and promote health and freedom.

Over giving: A risk factor for Breast Disease

Carloyn Myss, a medical intuitive and author, notes: “The major emotion behind breast lumps and breast cancer is hurt, sorrow and unfinished emotional business generally related to nurturance.” Can you think of someone close to you who was diagnosed with breast cancer? Do they fit this emotional picture? Do you have similar traits and emotions? The breasts are located in the fourth chakra which is effected by emotions of regret, a broken heart, guilt and inability to forgive others and yourself. A study in 1995 showed that breast cancer development increased by 12 times when a women suffered from bereavement, job loss, or divorce five years prior to the diagnosis. Similarly, severe losses during the diagnosis of breast cancer increased the rate of recurrence. It is not the loss itself that may contribute to cancer, but instead, the lack of expression and poor emotional response to the situation.

It is also known that women with breast cancer frequently have a tendency towards self-sacrifice, inhibited sexuality, inability to express anger and often hide their anger and hostility behind a mask of pleasantness.

Healthy emotional responses include grieving fully, making meaning of the situation, letting go and having faith, which may mean surrendering to something bigger than us.

Self- breast exams- To do or not to do?

It used to be good practice for doctors to teach self- breast exams. However, now we are finding that teaching self breast exams does not decrease breast cancer rates and results in more breast biopsies and frequent diagnosis of benign lesions. Self-breast exams have created a lot of fear in women who are constantly looking for “cancer”. If you believe in the law of attraction, which I wholeheartedly do, that which we focus on will expand.

Instead of making the breast exam a “cancer scavenger hunt”, we can transform it to be a ritual of self- love and healing toward breast tissue. At your next breast exam, ask your doctor to explain what she is feeling, what it means and what to look out for. This knowledge can take you out of fear and worry and into a place of healing and understanding.

Breast Cancer Risk Factors:

The statistics show that 1 in 8 women will develop breast cancer in their lifetime. If you have a family history of breast cancer, I need you to know that you are not destined to get breast cancer. Only 1 in 4 women who have a breast cancer gene go on to express it. I believe that the way you live your life and the choices you make each day are more powerful risk factors for breast cancer. This statistic alone has pushed women who have a family history to get their breasts surgically removed. I am not an advocate of such an invasive procedure. Instead, I advise you to take control of your health and minimize risk factors that may “turn on” your genes.

Risk factors:

  • Environmental pollutants
  • Low levels of Vitamin D
  • Low levels of Iodine
  • Low levels of Selenium
  • Hormone Replacement Therapy. The breast is an estrogen-sensitive organ. Many women on birth control have felt the effects through breast enlargement and tenderness.
  • Inflammation due to the Standard American Diet: High sugar, low fibre diet
  • Emotional trauma/repression

What you can do to promote healthy breast tissue:

Our body has an amazing ability to heal and thrive! If we listen to our body and nourish it on all levels- emotional, physical and spiritual- healthy cells are created and sustained. Listed below are some ways to optimize breast health.

  • Minimize estrogen exposure by avoiding plastics, non-organic dairy and animal meat
  • Follow a low sugar diet. Estrogen is very sensitive to high refined carbohydrates which increases estrogen, insulin and results in cellular inflammation.
  • Lose weight: Did you know that fat cells produce insulin which promotes estrogen production?
  • Increase soluble fibre: Vegetable sources can increase your excretion of estrogen. Lentils, beans, psyllium, slippery elm, and cruciferous vegetables all contain Indole 3-Carbinol (I3C) which deceases estrogen’s ability to bind to breast cells, making it less cancerous in the body.
  • Phystoestrogens (flax seeds, organic soy): Including these sources in your diet has been shown to prevent harmful estrogens from binding to receptors and stimulating them.
  • Eliminate caffeine: Methylxanthines in coffee and chocolate has been shown to cause changes to breast tissue causing pain.
  • Decrease alcohol consumption
  • Take dietary supplements: Omega 3, Iodine, Vit D
  • Exercise: women with a lean body mass (BMI 22.8) have a 72% decreased risk of breast cancer. Aim for 4 hours a week.
  • Get adequate sleep: 7-9 hours a night.

If you would like support in healing and making lifestyle changes that promote hormonal balance and weight loss, I am here to help you. My passion is helping women make positive and lasting changes benefiting their mind, body and spirit.

Wishing you good health and balance,

profile picDr. Jen Cisternino, Naturopath

242 Applewood Cresc. Unit 3

Concord, ON

416-301-3477

[email protected]

www.drjencisternino.com

 

References: Northrup, Christiane. Women’s Bodies, Women’s Wisdom. 2010, Bantam Books.

gratitude

Have an Attitude of Gratitude

As preparations for Thanksgiving are underway, let’s take a moment to understand what this holiday is all about. Thanksgiving – Giving Thanks.

How many of us truly give thanks for what we have, who we are and where we came from? Not just on this day, but every day. Some might think that they have nothing to be grateful for, but in the words of Dr. Wayne Dyer, “be in a state of gratitude for everything that shows up in your life.”

Yes, everything, including those things that we think are negative, hurtful or sad. We’ve all heard the saying, “when one door closes, another door opens.”  The challenge here is to stop looking at the closed door. Instead, look for the next one to open. Anticipate great things. Expect them, appreciate them and enjoy them when they happen.

Most of us will spend this weekend with family and friends.  Some may choose to travel, others may take the opportunity to enjoy a period of introspection. Whatever your plans may be, remember to take a moment to say “thank you” to yourself, to God and to all those important people in your life. The path to true gratitude begins from within. It may not be the easiest path but it will be the most fulfilling.

Take a moment this weekend to try this Gratitude Meditation.

Happy Thanksgiving and thank you, thank you, thank you!!

Dr. Jen Cisternino, Naturopath, Blogger, Speaker

[email protected]

www.drjencisternino.com

416-301-3477

7 Foods to Eat to Keep your Immune System Strong

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Cold and flu season is around the corner..dun dun dun (deep voice). We all hate it when we have work deadlines and functions and then we get hit with a cold or flu virus and have to stay in bed.  Alternatively, your child or loved one gets sick and you have to stay home and care for them.  Getting sick is never fun, not to mention no one really wants to be around you when you are contagious. The body tends to get sick when we are least expecting it or wanting it. Why? Because stress weakens our immune system.

Besides managing your stress, here are a few things you can eat to keep your immune system prepped. Try adding these foods into your diet to ward off the flu and cold virus.

Garlic:

Known to contain the active ingredient “allicin” which fights bacteria and infection. Try eating 2 raw cloves a day. Keep gum on hand or a toothbrush.

Chicken Soup:

An oldie but a goodie. Cysteine, an amino acid found in chicken has been shown to help the body ward off bacteria and viruses. The hot broth also helps to keep mucous thin, which helps with congestion or phlegm buildup where the bacteria can remain. Adding spices like garlic and onion can help enhance its immune boosting effects.

Yogurt:

Probiotics or live active cultures found in yogurt contain the beneficial bacteria that help keep the intestinal tract free of bad bacteria. Try to enjoy yogurts that are not artificially sweetened with fruit and flavours.

Beef:

Zinc deficiency has a large impact on the immune system. Zinc is found in high amounts in animal meat (eat organic). Zinc helps build white blood cells, which in turn help keep our immune system strong. Mild zinc deficiency can increase your risk of infection. You can also enjoy zinc rich oysters, fortified cereals and milk.

Oats and Barley:

These grains contain beta-glucan, a fibre which has antibacterial and antioxidant properties shown to help fight against the flu and cold virus. Try having one serving a day during the fall and winter months. Swap the white bread for this.

Mushrooms:

For centuries people have turned to mushrooms for immune protection. Mushrooms impact our white blood cells and enhance their activity against bacteria and viruses. Shitake and reishi mushrooms seem to have the most benefit. Add mushrooms to your pizza, pasta or salad.

Lemons:

The high content of Vitamin C in lemons can help keep the immune system strong. Vitamin C has shown to help decrease the length of time someone experiences symptoms of the cold or flu. Try adding lemon to your morning water or in your salad dressing.

For more immune help for yourself and your family, connect with me!

Ask me about the “Natural Flu Shot”. Safe for all ages including kids!

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Dr. Jen Cisternino, ND

Naturopath, Blogger, Speaker, Holistic Weight Loss Expert

www.drjencisternino.com

[email protected]

416-301-3477

5 Ways to Reduce PMS and Balance Your Hormones

PMS-and-milk

What is PMS?

PMS is an all too familiar term used by women across the globe. PMS stands for Pre Menstrual Syndrome which relates to symptoms that a women experiences a few days to a few weeks before the onset of menstruation. A variety of symptoms can be present with PMS. When making the diagnosis, it does not matter what the symptoms are, but instead the cyclical fashion in which they occur. Listed below are some of the more common symptoms experienced by women. Do any of these sound familiar to you?

  • Abdominal Bloating
  • Abdominal Cramping
  • Acne
  • Anxiety
  • Back pain
  • Breast Swelling/Pain
  • Depression
  • Fatigue
  • Fainting
  • Food Binges
  • Headaches
  • Insomnia
  • Irritability
  • Joint swelling/pain
  • Migraines
  • Nausea
  • Withdrawal from others

What are some possible causes?

There are numerous reasons why a women might experience PMS. Each of us is unique and each PMS case is different. Listed below are a few of the more common reasons for hormonal imbalance and discomfort around the menstrual period:

  1. High consumption of dairy products. Dairy promotes inflammation and causes hormonal imbalances because of all the hormones in dairy itself.
  2. Excessive consumption of caffeine. This includes all forms such as pop, chocolate, coffee, tea.
  3. Excessive consumption of high sugar foods (ie. candy, pop, white refined bread/pasta/rice). This increases insulin levels and inflammation in the body.
  4. Excess estrogen levels. This can be due to increased levels found in dairy, meat, using plastics or can be a result of poor elimination of estrogen by the liver and digestive system.
  5. Low levels of progesterone. When the body is under a lot of stress, this can lead to the accelerated breakdown of progesterone.
  6. A diet that promotes increased production of prostaglandins (inflammation) and also contributes to high levels of estrogen and low progesterone. Vegetarians who eat a whole food diet with high amounts of fibre are known to excrete 2-3x more estrogen in their feces than non-vegetarians.
  7. Excessive body weight increases the levels of estrogen and PMS. Body fat produces a harmful estrogen that negatively impacts the body.
  8. Nutritional deficiencies. Specifically Vit C, E, selenium, and B vitamins. These vitamins are necessary to metabolize estrogen properly. If you crave chocolate, this could signify a deficiency of magnesium. The liver also uses magnesium to metabolize estrogen properly.
  9. Lack of Exercise can also contribute to hormonal imbalance and worsening of PMS.

How can you help it?

  1. Detoxify- When the liver is “sluggish” or overwhelmed with toxins/chemicals, it prevents the proper metabolism of estrogen. This can lead to hormonal imbalances. When my patients detox, it is important that they eliminate coffee, sugar, alcohol, smoking, dairy and gluten for the duration of the cleanse. This will give the liver a break from processing all the “junk” in the diet and enhance its ability to metabolize the hormone estrogen-a huge proponent in not only PMS, but other female conditions. A medically supervised detox is essential and finding the right cleanse for you is equally important.
  2. Heal your Gut- If there is an imbalance between healthy bacteria in your gut and other bacteria, this too can affect estrogen metabolism and hormone balance. Supplementing with a good probiotic is a great way to help replenish your intestinal flora and promote estrogen excretion. This will also help to regulate any issues with constipation or diarrhea. If you have a high sugar diet or have ever been on an antibiotic, a probiotic supplement would be highly recommended. Please note that you cannot get enough probiotics through eating yogurt daily.
  3. Exercise- So many wonderful things come from a regular exercise routine. Balancing hormones, mood, regulating sleep and more. Get moving at least 3 times a week for 45 minutes.
  4. Manage Stress- Women who endure a lot of stress in their lives and find difficulty in managing it, are often complaining of severe PMS. This is because the hormone cortisol affects many other hormones. Try yoga, meditation or book an acupuncture session with me. By lowering stress and cortisol you will be balancing other hormones, especially progesterone which will help you feel better overall.
  5. Improve your Nutritional Profile– When the body has what it needs, it will regulate, balance and heal itself. Try journaling your daily food intake for one month. You may surprise yourself with your eating habits. I do this exercise with most of my patients and it proves to be very successful in pointing out deficiencies and hidden sources of sugars and fats. You can improve your diet by adding more fruits, veggies, lean protein sources and healthy grains, nuts and seeds. In addition to changing your diet you can get started on a B complex, which will help the liver to metabolize estrogen.

 

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If you need additional help in balancing your hormones, feel free to email me: [email protected] or

Sign up for a free 15 min consult.

Wishing you Balance,

Dr . Jen Cisternino, Naturopathic Doctor

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www.drjencisternino.com

416-301-3477

[email protected]