Categories > Nutrition

PCOS Holistic Nutritional Program

Polycystic ovary syndrome (PCOS) affects 1 in 10 people and is the leading cause of infertility. It is commonly associated with insulin resistance and glucose intolerance.

Research has shown healthy eating habits and regular physical activity helps to manage PCOS.

Our Holistic Nutritional Consultant has formulated a comprehensive nutrition program to help reduce symptoms, balance hormones, and optimize organ function by using food as medicine.

She uses a combined approach of both Eastern & Western philosophy to get to the root of the problem.

The 4 week PCOS Nutrition Program includes:

– Customized meal plans tailored to your unique body
 – Recipes & grocery lists
 – Weekly support check ins
 – Specific protocols to balance hormones
 – Lifestyle modification support

If you’ve been wanting to learn how to nourish your body so you can feel happy & healthy in your body – here is your chance!

Special Offer $256

until Sep 30, 2020
(Reg. $320)

For more information book in for a free 15-minute phone consultation.

Tune in to our Facebook Page on Thursday, Sept 24 @ 7pm MT

for our Video Premiere on PCOS Nutrition.

Alicia is going to give you a little sample of her PCOS Nutritional Program!

photo: Elena Ryzhkovich

PCOS Awareness: Facebook Live Events

Polycystic ovary syndrome (PCOS) effects 1 in 10 people. It is a genetic, hormone, metabolic and reproductive disorder that can lead to life-long complications.

It can lead to severe anxiety, depression, obesity, endometrial cancer, type 2 diabetes, liver disease and cardiovascular disease.

10-15% of womxn are estimated to have PCOS. It affects millions of people worldwide and carries serious potential long term health consequences. Yet 50% of people living with it are undiagnosed.

It is the leading cause of infertility.

According to the National Institute of Health 50% of people with PCOS will develop type 2 diabetes before age 40.

Some studies show that people with PCOS have 3 times higher risk of developing endometrial cancer and may also be at increased risk of ovarian and breast cancer.

But there’s plenty one can do to address PCOS naturally and through lifestyle changes.

Tune in to our upcoming

Facebook Live Events for supporting PCOS:

Sep 10th:
Supplements for PCOS
with WFH Fertility expert Christina Pistotnik @yegacupuncture

Sep 14th:
Mindfulness for PCOS
with WFH Mindfulness Instructor Dr.Alda Ngo @mindfulnessforfertility

Sep 18th:
Yoga for PCOS
with WFH Fertility Yogi & Acupuncturist Mykayla Sorensen @mykayladoesacupuncture

Sep 24th:
Holistic Nutrition for PCOS
with WFH Women’s Health Holistic Nutritional Consultant Alicia Hamilton @wildbloom.botanicals

For more information on how we can support you with your PCOS symptoms, contact us for a free 15-minute phone consultation.

Canadian Infertility Awareness Week | Free Events

April 19-25
2020 theme | We See You

We know that many of your fertility treatments have been put on hold.

We want to help you transform it into an opportunity to continue to optimize your overall health and fertility.

Throughout the week, we will offer free resources on our Social Media to support you through this uncertain time.

You can keep nourishing the soil before planting that seed.

You and your body will be ready when your treatments can resume.  

FREE Facebook Live Events Schedule

Monday, April 20th
w/ Dr. Ald
Registered Doctor of TCM | Acupuncturist | Mindfulness Instructor
Mindfulness decreases stress, calms the mind & helps you recover a sense of peace. All of which supports hormone balance and nourishes life.

Tuesday, April 21st

w/ Christina

Registered Acupuncturist | FABORM | Fertility Specialist
Learn simple ways to detox your home & body from harsh chemicals and hormone disruptors.

Wednesday, April 22nd

w/ Mykayla

Registered Acupuncturist | Yoga Teacher
Balancing postures & acupressure points to support hormone balance.

Thursday, April 23rd

w/ Alicia
Holistic Nutritional Consultant
A simple superfood approach to reducing inflammation in the body to support hormone balance. 

Friday, April 24th

w/ Sandra MacLean
Registered Clinical Counsellor | Masters in Counselling Psychology | Emotionally Focused Couples Therapist
Join Dr. Alda & Clinical Counsellor, Sandra in their conversation about how to connect with your partner under the extra pressures of home quarantine.

Click the links below to watch Live Events on Facebook or the Replays:



The Skinny on Eggs

Egg Magic

“ If an egg is broken by an outside force, life ends, if broken by an inside force, life begins. “

Did you know that an egg is considered a single cell when unfertilized? Technically, it’s the yolk that is considered the largest cell on earth. (The yolk of an ostrich egg, to be exact). Crazy pants.

An egg cell can give rise to any other type of cell, and is basically designed to support the development of an entire whole new animal. Not entirely new news, but somehow amazing to stop and think about.

Egg Benefits

All to say, for being so affordable, eggs are super nutritious- jammed full of 18 vitamins and minerals, high in protein and important lipids, namely mono and poly-unsaturated fats.

Research shows that despite their past denunciation for being high in cholesterol, their other nutrients, including zinc, selenium, retinol and tocopherols actually have antioxidant effects. They help protect us from degenerative diseases, including cardiovascular disease (what eggs have been accused of causing in the past.)

It’s true that they’re high in cholesterol, however, solid research shows that dietary cholesterol has a smaller effect on total blood cholesterol and harmful LDL cholesterol than overall mix of fats in the diet.

Although another study reports that one egg per day is safe, anything beyond could increase the risk of heart failure with age.

Egg Landscape

That said, in Chinese Medicine, it’s all about each individual’s constitutional landscape.

For example, those with diabetes or heart disease should limit their egg intake. Eggs are also a common allergen, and can cause inflammation and mucus congestion in those who are systemically prone to this.

Ultimately, the middle road and everything in moderation is optimal, and it never hurts to chat with a health professional about what your body’s specific needs are.

Contact us for a free 15 minute consult if you have any questions.



Paige’s Famous Sausage Lentil Sweet Potato ‘Stewp’ Recipe


4-6 links of hot Italian sausage (pork or turkey)

2 medium sized sweet potatoes cubed

1 bunch kale chopped, stems removed

1 onion chopped

2 cloves garlic minced

¾-1 cup dried lentils or 1 can of lentils

6 cups beef or chicken broth 


Cut open casings of sausage and remove the meat. Saute in a large soup pot, breaking up the meat until cooked through.

Add chopped onion and minced garlic. Saute together until fragrant and translucent. About 1-2 minutes.

Add cubed sweet potato to the pot and saute 1 minute. 

Add lentils and broth. Cook for about 20-30 minutes until lentils are cooked.

Once lentils and sweet potato are cooked, add chopped kale. Stir into soup until the kale is bright and soft. Don’t overcook!

Add salt and pepper to taste.  


Note: Use as much broth as you’d like. More broth will make it a thinner soup consistency and less broth will make it more of a stew consistency. 

Together While Socially Distancing: Free E-Health Events

We are aware that it’s extra important for our WELLBEING as humans to remain socially CONNECTED as we are physically distanced.

Especially as we are collectively experiencing the stress and anxiety of this extraordinary time.

We really are in this

Please join us for the following  

Facebook Live Events:

March 23rd & 30th


Calming postures & acupressure points
for everyone. 

w/ Mykayla
Registered Acupuncturist & Yoga Teacher 

March 24th


Balancing postures & acupressure points
to support fertility.

w/ Mykayla
Registered Acupuncturist & Yoga Teacher

March 25th & April 1st


Breathing & bringing presence & resilience into these times.  

w/ Dr. Alda
Registered Doctor of TCM, Acupuncturist & Mindfulness Instructor 

March 31st

What you can do during home isolation to keep supporting your fertility.  

w/ Christina
Registered Acupuncturist & Fertility Specialist 

April 2nd

Learn what foods help to boost your immune system. Alicia will share an easy recipe that you can prepare at home.  

w/ Alicia
Holistic Nutritional Consultant

Click on the Link Below to Access These Events

How Estrogen Dominance Affects PMS

How does a typical menstruating day look for you? Is it full of cramps, moodiness, cravings, and tears? Or is it introspective, relaxed, and intuitive?

Premenstrual syndrome is just as the name implies; a syndrome. It’s a disorder, meaning something is out of order – out of the ordinary. Sadly, many people face physical and emotional pain during their period and accept it as normal. But I am here to tell you that PMS is not normal!

Our bodies weren’t designed to hurt us, they are incredibly intelligent and work hard for us every single day. Every ache and pain is a signal to us that something is out of balance. It’s important to keep in mind that these signals can be suppressed when we take Advil or Midol. So if we can remember to observe and thank these symptoms, we can see that they relay a message that it is time to make a change.


What do we think of most when we think of ‘that time of the month’? The first thing that probably comes to mind is emotional instability, moods swinging from happiness to anger to tears.

If you’re familiar with Traditional Chinese Medicine, you know that emotions like anger and frustration are related to ‘Liver Qi stagnation’. Although the organ systems in Chinese Medicine are broader functional systems than the actual physical organs, there is some overlap. So one of the major symptoms of PMS leads us to the clue that the liver may be out of balance.

The liver is responsible for regulating and excreting hormones. If it’s congested due to dietary and environmental stress, old hormones get recycled into the body creating hormonal imbalances, like estrogen dominance.


Estrogen dominance is not uncommon, and it is particularly prevalent in those who suffer from endometriosis. It presents in people with essentially too much estrogen compared to progesterone. Estrogen can over saturate the endocrine system for two possible reasons. One, you are taking in too many xenoestrogens. Or two, your body is not breaking down and excreting old estrogen properly.

Xenoestrogens are synthetic and naturally occurring compounds that have estrogenic-like effects within the body. They come from pesticides, conventional makeup, nail polishes, birth control, plastics, BPA, conventionally raised meat, and naturally occurring phytoestrogens come from foods like soy or dairy. These compounds have the ability to bind to estrogen receptors in our bodies and potentially cause hormonal imbalances.

On the other hand, if your liver is sluggish and it isn’t excreting old estrogens properly, they get recycled back into the body creating an excess. The liver is responsible for conjugating old estrogens so that they become water-soluble and leave the body via urine. Because the liver plays such an important role in excreting old hormones, any hormonal imbalance can indicate that the liver is in need of some support.

Signs of estrogen dominance are PMS, mood swings, anger, endometriosis, abnormal weight gain, hormonal acne around the jaw area, irregular periods, cramping, bloating, blood clotting, fatigue, sore breasts, breast cancer.

Estrogen dominance is incredibly common and is not something to be feared. We simply need to understand it to correct it.


Pesticides: Pesticides and herbicides are a huge problem if you are suffering from hormonal imbalances or liver problems. Our bodies are bombarded with chemicals on a daily basis and the liver has to deal with it, often creating stagnation. Choose organic produce instead, especially those that are typically heavily sprayed and listed on the ‘dirty dozen list’.

BPA and plastic: BPA can imitate the body’s hormones, and it can interfere with production, secretion, function, and elimination of natural hormones. Try to avoid water/drinks that are bottled in plastic.

Conventional beauty or cleaning products: Often conventional soaps, makeup, nail polish, lotions, perfumes, air fresheners have compounds that can mimic estrogen. Swap out products for organic and eco-friendly products to reduce the chemical load in your home.

Nutritional deficiencies: Zinc, Magnesium and B vitamins all play a role in regulating hormones. Studies suggest that nearly 75% of the population are deficient in magnesium, zinc and vitamin B12. Add these into your supplement regime to help regulate hormones.

Low fibre diet: Estrogen latches onto fibre and leaves the body via stool once it has completed its cycle. If you don’t have regular bowel movements (1-3 times daily), estrogen is reabsorbed into the bloodstream, creating estrogen dominance.

Lack of movement: Movement helps to increase blood flow. More exercise like hiking, yoga, dancing, lifting weights, Qi gong, or swimming helps to reduce the number of fatty deposits in the liver so it can metabolize hormones more effectively.


Focus on supporting your liver with foods and herbs. Don’t eat any dense fat in the mornings so that your liver can continue to cleanse itself and get rid of excess estrogen. Dense fats include avocado, eggs, meat, coconut. Save these for lunch or dinner.

Eat cooked, warming, nourishing meals while menstruating to soothe the reproductive system. Try having baked yams, sweet potatoes, beets, warm soup, warm greens, and cruciferous vegetables such as Brussel sprouts, broccoli, cauliflower, etc.

Cruciferous vegetables are an extremely important part of pain-free menstruation due to their ability to stimulate phase 2 of liver detoxification. It is in this phase that old estrogens leave the body. When the liver is overburdened, phase 2 is slowed down, impacting the regulation of hormones.

Drink ginger tea! Ginger relieves menstrual cramps, nausea, and upset stomachs. Try having this before and during menstruation to help avoid cramping. This warming herb helps move blood and the hormones move with it. Remember that it is important to take herbs consistently to really receive their benefits.

MOVE!!! Do some gentle yoga or go for a walk. As difficult as this may seem while experiencing cramps, it will help reduce pain by pumping out stagnant blood pooled up in the liver. By moving blood with movement, you are helping move old hormones out of the body.

Take Broccoli sprout extract. Perhaps one of the most promising supplements to take for estrogen dominance. Sulforaphane, the active compound in broccoli sprout extract, has a unique ability to stimulate the phase 2 liver detoxification system.

The phase 2 pathway is very important since it is the final stage for the removal of harmful compounds and detoxification of excess estrogens. It is so important because it’s actually quite easy to stimulate phase 1 detoxification (for example with herbs and B-vitamins) but it is more difficult to activate the very important phase 2 pathway.

This pathway is essential for the elimination of excess hormones like estrogen. Sulforaphane also has an impressive range of anti-cancer activity by preventing cancer cell replication and reducing tumour growth in women’s reproductive systems.

Drink Nettle and Raspberry leaf tea. Raspberry leaf and Nettle support the reproductive system by supporting the adrenal glands production of progesterone, the opposing hormone needed to balance estrogen. In women’s health, the ovaries get a lot of attention for producing the reproductive hormones. In truth, the adrenal glands share equal responsibility in producing estrogen, progesterone, and testosterone. When hormones are thrown off balance, it’s important to look at the health of the adrenal glands as they help to regulate normal levels.

Eat fruit. A woman’s reproductive system is like a flowering tree that requires the proper nutrients to bear fruit. And those nutrients come from, well, fruit. The phytonutrients found in fruit play a critical role in avoiding disease and polycystic ovary syndrome with the help of their anti-cancer and anti-tumour properties. The abundance of antioxidants found in fruit also helps detox a stagnant liver to help remove old estrogens. The active water content in fruit hydrate a thirsty liver and soothe tight muscles that are associated with cramping. Eat an abundance of fruit; especially berries, apples, papaya, cranberries, pomegranates and melons.

Use organic tampons and pads. The chemicals found in conventional tampons and pads are endocrine disruptors meaning they mimic the action of estrogen in the body and cause imbalances. This rule also applies to household cleaning products, makeup, detergents, and food. Buy organic as much as possible.


Try to limit meat as much as possible while menstruating because its hormone content can mess with our own. You should definitely avoid red meat, processed meat, sandwich meat, and conventionally raised meat. Choose organic, grass-fed meat if you do choose to eat it.

Avoid heavy, creamy, cheesy sauces. These are hard on the liver and create even more stagnation.

Avoid oily or fried foods as the fat content slows down the liver.

Avoid consuming ice cream, iced drinks or chilled foods as the coldness increases stagnation and cramping.

Avoid drinking alcohol. For obvious reasons. Especially right before or during your period. We need to support our liver as much as possible during this time, not repress it.

Avoid eating too late in the evening. Nighttime is when the body regenerates all of its organs. Your liver is supposed to be repairing itself, not secreting bile to digest the food that you ate. If you eat late at night, your liver won’t fully regenerate.

Don’t repress your emotions. Repressing your emotions puts stress on your organs and slows down their function. Say how you’re feeling aloud, even if it’s just to yourself, or journal how you feel as a form of release.


It’s the liver!

Four Health Benefits of Farro

Farro is the nutritious and healthy ancient grain that we featured in our mindful eating for men’s cooking class when we teamed up with RGE RD’s co-owner, Chef Blair.  It has such remarkable health benefits that we wanted to discuss them here in our blog.

1. Farro is fibre packed

We often tend to turn to brown rice to increase our fibre intake.  However, farro contains 4 times as much fibre as brown rice. One cup of farro has the equivalent of four medium sized bananas in fibre!

The complex carbohydrates found in farro also break down more slowly, helping to steady our blood sugar levels.  The extra fibre is essential to help keep our colon healthy, reduce arterial plaque build up and balance our gut microbiome!

2.  Farro is protein rich

Perhaps it isn’t typical to consider grains as a great source of protein, however, farro is packed with protein.  One cup of farro provides 28 grams of protein. This is the same amount as a three ounce piece of sirloin steak!

Protein is an essential macronutrient that helps to build muscle, tissue and cells.  Higher protein foods can also help to keep the body feeling fuller for longer, causing a rise in fullness hormones and reducing hunger hormones.  

3.  Farro is highly antioxidant

Whole grains can be just as important as fruits and vegetables, when it comes to being a rich source of antioxidants in the diet.  Farro is an excellent source of polyphenols, carotenoids and selenium. These are all important antioxidants for the body.

Antioxidants protect the body’s cells from free radical damage.  This can help to prevent against diseases such as cancers, heart disease, diabetes, osteoporosis and neurodegenerative diseases.  

4.  Farro is high in B vitamins

In general, B vitamins can be difficult to acquire through a vegetarian diet, and yet they are so essential for our health.  Farro contains multiple B vitamins, especially vitamins B3 (niacin) and B2. This makes farro a perfect addition to a plant-based diet. 

B vitamins are crucial for metabolic health, helping to convert carbohydrates, fats and proteins into energy.  In addition to helping maintain high energy levels, these vitamins also support the central nervous system in general. They keep the brain healthy and benefit neurotransmitter function.

If you want to learn how to incorporate farro into a stupendously delectable meal, please see the recipe from our Mindful Eating Cooking Class with Chef Blair from Rge Rd.  

This cooking class was such a hit that we will most certainly be doing another one in the future!  Stay tuned to find out where and when!

Sign up for our newsletter for updates on upcoming events!

Nutty Chicken Stew Recipe

It’s still January, which means it’s still national soup month! 

In the winter months, we encourage our patients to eat warm soups and stews because they are more easily metabolized and processed by our digestive systems.

The cooking processes involved in creating soups and stews can be likened to pre-digestion. The longer cooking times enable ingredients to harmonize with one another, leading to more rich and complex flavours. This ultimately creates a finished product that is wonderfully comforting to the digestive system.

Nothing is more heartening on a crisp winter day than a warm bowl of soup on your table!

Enjoy the recipe!



4 – 6 uncooked chicken legs with thighs attached – bone in

2 TBSP butter or avocado oil

1 onion

1 leek

1 TSP fresh grated ginger

4 garlic cloves crushed and diced

2 large red bell peppers chopped into bite-sized chunks

1 large or 2 small sweet potatoes, peeled and cut into one inch chunks

4 cups of chicken bone broth

1 daikon radish chopped into half inch chunks

1 large can of crushed tomatoes

1/2 cup almond butter (substitute for sunflower seed butter in case of nut allergy)

1 cup garbanzo beans, pre-soaked and cooked, drained and rinsed

1 splash of rice vinegar

1 TSP ground coriander

1/2 TSP ground cinnamon

1 TSP ground cumin

Sea salt and black pepper to taste

1/2 TSP chili powder (if heat is desired)

2 – 4 TBSP fresh cilantro chopped coarsely (depending on how much you like cilantro)


  1. Dry and salt the chicken pieces.  Heat the fat in a large soup pot over medium-high heat.  Once the pan is hot, brown the chicken pieces in batches so that you don’t crowd the pot.  Once the chicken pieces are browned, set them aside. 
  2. Sauté the onions and leeks in the same fat for a few minutes, until the onions are translucent, stirring often and scraping any browned bits off the bottom of the pot.  Add half of the garlic and all of the ginger, sautéing and stirring until aromatic, about 1-2 minutes. Add half of the spices, stirring until aromatic for 1 minute.  Add a splash of rice vinegar, stirring and scraping any browned bits off the bottom of the pot. (Any time the spices, garlic or onions are sticking to the bottom of the pot, a small splash of rice vinegar will help to lift stuck spicing from the bottom of the pot to reincorporate the delicious flavours.)
  3. Add the chicken, the bone broth, sweet potatoes, daikon radish, bell peppers, crushed tomatoes, almond butter, garbanzo beans and the remainder of the spices and garlic.  Bring to a simmer and simmer for about 60 – 90 minutes, until the chicken meat falls easily off the bone and the sweet potatoes and daikon radish are tender.  
  4. Remove the chicken pieces from the pot and allow them to cool slightly.  Remove the meat from the bones and chop it into bite sized pieces. Discard the skin and bones while returning the meat to the pot.
  5. Adjust the seasoning with salt and black pepper.  Stir in the cilantro and serve!

Do you have a favourite soup recipe?

For more nutritional tidbits and recipes, follow us on Instagram @wholefamilyhlth for our Foodie Fridays Posts

Contact Us now to book your free 15-minute phone Q&A with one of our natural health experts.

What’s Your Beef With Fat?

Did you know that beef tallow, a form of rendered beef fat, is actually good for you?

We’ve been trained to believe that fat isn’t good for us but in fact, fat is an essential component of our health and well being.

What Is Tallow?

Beef tallow is a form of purified animal fat.  The form of purification is called rendering where heat is used over a period of time to get rid of the impurities within the fat. You can render many animal fats such as pork to make lard, lamb and beef to make tallow, and even butter to make ghee.

The Benefits of Beef Tallow

What we now know is that saturated fats found in natural products such as beef, are healthy and important for our overall health.

Many fat soluble vitamins and minerals can be found in beef tallow such as: vitamins A, D, E and K.

Vitamin A is essential for skin, eye, and immune function.

Vitamin D is essential for the absorption of calcium and for immune health.

Vitamin E is an antioxidant that reduces the prevalence of free radicals which can damage our cells.

CLA is a type of fatty acid found in meat and dairy that helps lower our risk of heart disease, type two diabetes, arteriosclerosis, and cancer.

Tallow also has an extremely high smoke point, meaning the fat stays stable at high temperatures, making it great for cooking!

Beef Tallow is Sustainable

At the start of the 20th century and before the boom of Crisco and other toxic vegetable oils, beef tallow was the most commonly used form of fat for cooking.

Not only is this a sustainable source of fat, it is a much better choice for our environment.  Vegetable oils made from palm and canola have been linked to deforestation and a high carbon footprint. Some sources have even mentioned grass-fed beef tallow as having a negative carbon footprint!

Beef Tallow is Affordable

Not only is beef tallow great for our environment, but it is something that we can actually make ourselves at home. Here is a recipe to make your own!

How to Render Beef Tallow



  • Quality grass fed beef fat (suet)- any beef fat can be rendered into tallow, but “leaf fat,” which lies around the kidneys, is best
  • Large stock pot OR slow cooker
  • Clean glass jars for storage (wide mouth)
  • Cheesecloth or improvised cheesecloth alternative
  • Time…


  1. Dry rendering (no water) Beef Tallow:
  2. Trim beef fat
  3. Chop it into manageable chunks, then trim off bits of meat, blood, gristle, and whatever else you may find including the “cellophane” wrapping around the leaf fat
  4. Once trimmed, run fat through the food processor (MUCH easier when cold!) until it’s the consistency of ground meat (If you don’t have a processor, just chop fat into small pieces)
  5. Dump shredded fat into a large stockpot or slow cooker for several hours and use very low heat to begin melting
  6. Check fat and stir occasionally to make sure it’s not burning
  7. As fat renders, it slowly melts allowing ”impurities” to rise to the top
  8. It’s done when there’s clear liquid at the bottom and crispy bits floating on top
  9. Strain tallow through a piece of cheesecloth or fabric to remove all the “floaties” (you may want to place your cheesecloth inside a colander to make straining easier)
  10. Pour into jars and allow to harden and cool at room temperature
  11. Tallow can stay at room temperature for a week or so, but refrigerate or freeze if storing longer (should last several months to a year in freezer)
  12. Use tallow for frying french fries, in pastries, and other recipes that call for shortening

Keep up to date with our upcoming events, including Mindful cooking classes, sign up for our newsletter here.

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