Dr. Kathleen Mahannah, ND
#319 - 1277 Lynn Valley Rd. V7J2A1 North Vancouver, BC, Canada

What are you manifesting for 2021? If there is one thing I have been reminded of recently, it is that the universe will provide what you put your energy towards. What are you putting your energy into for 2021? As this year comes to a close, take some time to yourself to acknowledge what. a. year. it has been.... But don't stop there. More importantly, bring your energy and attention to this: where have you grown this year? How have you become more resilient? What did you realize you took for granted, that you are now you grateful for? What do you miss the most, that you can create for yourself and your life in 2021? My theme for 2021 is ABUNDANCE. What is yours? Share with me below.

What are you letting go of from 2020? Make space to create something new for your life in 2021! Write it down. Tell a friend. Get your trainer, your ND, your doctor to hold you accountable for your health and wellness goals this upcoming year. My intentions:... Reconnect with nature. Get into the mountains. Challenge myself more physically. Spend time with my dog, doing her favourite activities (walks, and snuggles). Release my upcomingdigital program for women's health in Feb 2021 (details coming in the new year!!) Recommit to my yoga practice. What’s on your list? Comment below!

Have you tried telemedicine? Is telemedicine something you’d like to try in the new year? Let me know below!

As the weather gets colder and we approach the longest night of the year, it's helpful to activately cultivate warmth, coziness and presence. This will help you to embrace the winter darkness, rather than resent it! One way to cultivate this is to practice gratitude. This can be a daily practice of writing down 5 things you're grateful for, or it can be sharing your gratitude for those around you.... Start now, and share below! I'll go first -- I am grateful for: 1. FaceTime, which allows me to connect with my friends both locally and abroad. 2. Cool, crisp winter air and the warmth of a cozy scarf. 3. My amazing colleagues and team at @restorationclinic as we move towards the end of a wild year, and @drjuliedurnan for her incredible leadership navigating this time! 4. My mountain bike, and all the adventures I have had with it so far. 5. My family's traditional Christmas cookies

When it comes to family gatherings and pot lucks, I am typically tasked with the important role of BRINGING THE SALAD. Somewhere along the lines, my family picked up on the fact that I'm obsessed with vegetables. I also firmly beleive that what makes a good salad is ALL THE GOODIES that go on top! Never skimp on the goodies. THIS salad is next in line to make an appearance at a family dinner.... I like that it includes arugula, which is a slightly bitter green which helps to stimulate your digestion. If you don't like arugula, you can sub a good spring mix (although I challenge you to toss some arugula in there and develop that bitter taste!) It also has dried cranberries, and I'm a sucker for cranberries during the holidays. Find the full recipe here: https://minimalistbaker.com/apple-pecan-arugula-salad/

With the weather getting cooler each week and the holiday season in full swing, one of my favourite drinks to sip on during this time is Ginger + Lemon + Hot Water. Why you may ask? Ginger gently helps to settle the stomach and soothe the digestive system, which is especially helpful after holiday treats and indulging. ... The sour and bitter flavours of lemon also very gently stimulate the digestion, and taste so cleansing after the sweet flavours of Christmas. Add with a little honey if desired, and let the sliced fresh ginger root simmer for 20 minutes on the stove to extract the most medicine from it. Enjoy!

Last call to join TONIGHT! Are you in your 40's and wondering what is going on with your hormones, and more importantly, how can you optimize your diet and lifestyle to feel better? Join me live tonight at my Heal Your Hormones Webinar: 40’s Edition at 7pm!... This webinar is for you if: You're in your 40's and you’re struggling with what you think are hormone-related issues: your period is changing, you’re more moody, you feel exausted, or you’ve been gaining weight You’ve been to your doctor to discuss this, but feel like there must be MORE available to support you You want to know more about how you can use diet, herbs or nutrients to balance your hormones and feel better, naturally. If that's you, come join me LIVE tonight. Bring your questions and let's chat! BONUS: I'll be sharing my TOP 3 most commonly-prescribed supplements for hormone balancing in women in their 40’s. There are still a few spaces available, click here to register: https://linktr.ee/dr.kathleenmahannah

Merry Christmas and happy holidays to you and your loved ones. If this is an unusual and tough holiday for you this year, I see you. I wish you love, coziness, a hot mug of tea, and a walk in the forest, in the mountains, or by the ocean - let Mother Nature show you the joy and beauty of this present moment.

If you've talked to me about period cramps, then I've talked to you about ginger. Ginger is my favourite herb for period pains, thanks to it's anti-inflammatory properties. Studies on ginger extract have shown benefits for pain, typically at higher doses (i.e. in capsule form). Incorporating ginger into your diet is another lovely way to help deliver this warming, pain-relieving medicine. I recently discovered this wonderful twist on traditional lemon & ginger tea from my ...bestie Dr. Chelsea Cole of Fare & Flourish. Here is what she has to say about this delicious tea: "Honey, lemon, and ginger tea has been a winter wellness staple in my home for a long time. I love the heat from ginger, the silky sweetness of honey, and the zip of lemon. In order to change the flavour profile of this tea, but also increase the health benefits, I thought it would be interesting to experiment with botanical infused honey. I was especially intrigued by the idea of infusing honey with thyme, as thyme is commonly used in immune supportive remedies, and I enjoy the fresh, herbaceous taste. After doing some research, I learned that one of the active ingredients in thyme, thymol, has been shown to be antimicrobial. While many of the studies were completed in a lab, thymol was an effective antimicrobial against some bacteria and fungi that can infect humans. With that said, many of the studies were looking at whether thyme could be an effective preservative in food, not necessarily whether it could help fight infection in humans. Either way, the honey was delicious, and the taste of thyme was not overpowering." Directions for thyme infused honey 1. Fill a glass jar about halfway with thyme. 2. Pour honey over herbs, making sure they are fully submerged. 3. Close the jar, and keep in a sunny location, making sure to turn the jar over once per day. 4. Infuse for 2 weeks and then strain the honey. 5. Store in a cool, dry place. Directions for tea 1. Pour water into a pot, and add the chopped ginger. 2. Bring to a boil, and then reduce to a simmer for 15 minutes. 3. Strain the ginger tea into 1-2 mugs, and add lemon juice and thyme infused honey to taste. : Fare & Flourish

Do you know what happens to your estrogen levels as you age? Most people (including doctors) incorrectly think that estrogen levels "slowly decline over time" until you officially reach menopause. Actually, that is NOT what happens. This misinformation has created a LOT of confusion and poor treatment and health care for women in their 40's trying to navigate the hormone changes of perimenopause.... Here's an overview of what actually happens to estrogen in perimenopause: Instead of the reliable and cyclic monthly changes in brain hormones (FSH) telling your ovaries to recruit follicles, this communication becomes erratic and unreliable. This is because the ovaries don't have many follicles to recruit anymore. As a result, estrogen levels become ELEVATED (up to 26%) and ERRATIC in their production. In addition, progesterone levels are LOW due to lack of ovulation. What is this a recipe for? The hormone imbalance pattern often referred to as "estrogen dominance." Estrogen dominance signs can include: breast tenderness, weight gain, worsened PMS, irritability, sleep disturbances or insomnia, erratic periods or heavy periods. Sound familiar? If you are in your 40's and want to know what to expect in perimenopause, join me for my free webinar tomorrow! Details: Tuesday, December 15 @ 7pm PST. https://mailchi.mp/9084fd5b6e0a/healhormones40s

If you are one of my patients in your 40's, we have probably talked about PROGESTERONE. I describe progesterone as the "calming, cooling hormone" that balances estrogen. Do you know when progesterone production PEAKS in a woman's lifetime?... late 20's or early 30's. If you're navigating hormone changes in your 40's, you can bet that progesterone is likely one contributing factor.... If you want to learn more, join me for my webinar next week as I do a dive into my favourite hormone (progesterone), & what you can do to support it and smooth out the hormone changes in your 40's. Details: Tuesday December 15 @ 7pm PST. Click here to register, 100 spots available: https://mailchi.mp/9084fd5b6e0a/healhormones40s

I remember when I was about 20 years old, I was seeing a gynecologist for some hormone issues I was having. Of the myriad of hormone symptoms I was experiencing, one consistent symptom is that my "IBS" issues always got way worse right around my period. So I asked my gynecologist what the connection was between my hormones and digestive system. He looked at me from across the desk and said "There is none." I sat there, thinking about my experience of worsened bloating and I...BS issues at the same time every single month. Preeeeetty sure there is a connection there," I thought to myself. Fast forward 5 years and I'm a Naturopathic Doctor who asks women about their digestive system to ensure that it's optimal for their hormone health. Is there a connection? Yes. In my webinar next week, Heal Your Hormones, I will delve into why your digestive system and diet are ONE of the important Pillars of Hormone Health. Join me Monday, November 23, 7pm PST! https://mailchi.mp/68c17d8f1713/hormone-webinar-nov-2020 Who is this webinar for? Women in their 20's and 30's who want to understand their hormones and use natural medicine to feel better, have more energy, optimize their fertility and get rid of PMS and period problems.

Hormonal Migraines: how can natural medicine help? Hormonal migraines, or "menstrual migraines" are incredibly common. In fact, 70% of women who suffer from migraines report that their main trigger is their period. This is due to the DROP in hormones that occurs during this part of the menstrual cycle, which triggers the migraines.... Check out my new IGTV video to learn about the herbs, foods, specific nutrients and other natural treatments that have been shown to help treat hormone migraines: https://www.instagram.com/tv/CHim6NVhgo2/

Wondering what has happened to your hormones and metabolism in your 40's? If you're like many of my patients, you're likely eating the same diet, exercising the same amount, and YET you seem to be gaining weight. If that sounds familiar, check out the replay of the talk that I gave to the Innovative Fitness community. I delve into:... What is shifting and changing with your female hormones in your 40's. How to know if you're in perimenopause. The metabolism hormones to be aware of: cortisol, thyroid and melatonin. What hormone tests to speak to your health care provider about. https://www.youtube.com/watch

How to truly heal your hormones: identify and treat the root cause of the problem. How many of you have been put on the birth control pill or the hormone IUD to "control" your period problems, acne, painful cramps, awful PMS, or terribly heavy periods? I have.... Here's the thing: while the pill can help control your symptoms (for some), it's NOT ADDRESSING THE REAL PROBLEM! In my experience, MOST hormone imbalance concerns boil down to a handful of ROOT CAUSES. When we can truly address these root causes, and I mean really truly heal them, then your body can heal your hormones. This is one of the topics I will be talking about in my Heal Your Hormones Webinar next week! This webinar is for you if: You're in your 20's or 30's and are struggling with hormone concerns such as: PMS, hormonal acne, period cramps, moodiness, fatigue or low libido. You're thinking about getting pregnant or you're actively trying, and you want to know how to optimize your fertility. You want to know more about how to assess and address your hormone concerns. You want to use diet and natural medicine to help balance your hormones. When: Monday, November 23 Time: 7:00pm PST. Sign up: https://mailchi.mp/68c17d8f1713/hormone-webinar-nov-2020

HEAVY PERIODS PART 2! Did you know heavy flow is more common in taller women, older women, and women with fibroids? During perimenopause, periods can sometimes become even heavier.... The first question to ask about heavy periods, is WHY? It is important to investigate and treat the CAUSE of heavy menstrual periods. Heavy periods can be caused by uterine fibroids, blood coagulation problems, hypothyroidism, hormone imbalances (too much estrogen relative to progesterone), failure to ovulate each month, iron deficiency anemia, perimenopausal hormone fluctuations, among other causes. If you have a heavy period but haven't had any testing done, I encourage you to ask your health care provider about getting some testing done. Finally: know that there are more options to treat heavy periods than just the birth control pill. Questions? Post them below!

A gentle reminder for the days when the weight of the world is feeling heavy on your shoulders. It’s okay to take a break from reading the news and instead focus on one small thing to make someone’s day brighter. Sometimes the small things make a world of difference.

Have questions about supplements or herbs for hormone balancing? Ask away! Trust me, if you feel confused about hormones or have questions about information you've read online, I KNOW that others do too (because they ask me in the privacy of my office!). Let me know what general questions you have about understanding hormones, hormone testing, food and nutrition, herbal medicine, or more! Place your questions below or message me! I'll answer your questions in my upcoming IGT...V series. Make sure to follow me on Instagram: https://instagram.com/dr.kathleenmahannah

HEAVY PERIODS PART 1 When evaluating a woman's hormones, one of the questions I ask every single patient is "how heavy is your period?" Most women don't know what a "normal" period bleed should be (I mean, who was ever taught that in school!?). The most common amount of menstrual flow is about 1-2Tbsp (15-30mL) per period, and a period that lasts 4-6 days. For reference, each soaked sanitary product (tampon or pad) contains about 5mL (1 tsp) of blood. That means it is nor...mal to soak 2 to 7 normal-sized sanitary products PER PERIOD. Not per day. A "heavy period", which in medical terms is called "menorrhagia", is defined as >80mL menstrual blood lost per period. This is the equivalent of 16 soaked sanitary products (tampons or pads) per period, or a period that lasts longer than 7 days. In other words, changing a diva cup 3+ times a day, or changing a tampon/pad every 1-2 hours. Almost all women who have a heavy period like this will have anemia or iron deficiency.

Leftover turkey from the weekend? Use the turkey bones to make this immune supporting bone broth! The original recipe comes from Diane Sanfilipo "Practical Paleo", and I've adjusted it to add some of my favourite herbs for the immune system! Here it is:... - 4 quarts filtered water - 5-2 lbs bones (beef knuckle bones, marrow bones, meaty bones, chicken or turkey necks, chicken or turkey carcasses, or any bones you may have) - 2 Tbsp apple cider vinegar - 2 tsp sea salt - Cloves from 1 head of garlic, peeled and smashed - Half an onion, chopped Optional additions: - 3-4 pieces of seaweed (good source of minerals and iodine) - 2-3 pieces of dried astragalus root - 2 handfuls of shiitake mushrooms, chopped - 4-5 pieces dried reishi mushroom root - 2-3 carrots, chopped - 2-3 celery sticks, chopped Click here to learn more about this recipe: http://drkathleenmahannah.com/2020/03/14/bone-broth-recipe/

How much easier would life be if you were as kind, positive, supportive and uplifting towards yourself as you are towards your best friend when they need you? Give yourself that love. You deserve it.

I am humbled by the courage that I see in the women who sit in my treatment room. I've had the honour of witnessing my patients move through some big life transitions, or revisit old wounds in order to truly heal themselves. It takes tremendous courage to do this. When you are feeling small or trapped, taking that first step towards shifting your life feels intimidating, or at times impossible. In those moments, I can see the glimmer of hope and possibility in these women, and they can feel it, even when it's just a whisper. Listen to that whisper. The first step is sometimes simply speaking your truth, out loud. From here, your life will expand. A big heartfelt and humbled thank you to my courageous patients; I see you.

With the craziness that is 2020, today I'm taking some extra time to sit still and remind myself of all of the positive, uplifting things that this year has brought me. At the top of my list: 1. My few favourite (social distance friendly) sport: mountain biking. 2. My crew of badass, amazing girlfriends who have all taken on mountain biking with me this year.... 3. My little brother and sister, and the friendship I have with them. 4. The rain, which I welcome, and hope will soothe Mother Earth's fires. 5. My 9-year-old puppy Stella, who likes slow walks and whom reminds me to stop and smell the flowers. What are you grateful for this year?

Never underestimate the power of PLANTS! Using botanical medicine is one of my favourite ways to support women in their hormone health. The gentle, safe and effective compounds found in these amazing plants have been used for hundreds of years in some cultures, and I’m pleased to see that scientific studies are being performed more frequently to help understand this medicine that nature has provided us with. My #1 fav...ourite herb for period pain is GINGER I have seen some impressive improvements in cramping pain using this warming herb. Ginger is also helpful for nausea, so I love to recommend this herb specifically for women who experience cramping pain with nausea, vomiting, and bloating associated with period onset. Aside from utilizing ginger capsules, you can also increase ginger in your diet throughout the month! See more

Behind every woman is...another strong woman. Today is #nationalmedicalassistantsday, and I want to acknowledge the amazing women who support and assist us every single day at Restoration Health Clinic! Jennifer and Laura are the amazing, talented, warm, highly organized wonderwomen who keep our clinic running like a dream! I am so grateful to be able to do the work that I do, and I can assure you that I could not do it without their tireless support, endless positivity..., and incredible ability to multitask and manage our busy clinic. It is a true joy to work alongside these amazing women. THANK YOU for everything you do!

Fall is my favourite time to focus on harnessing the medicine in food and herbs to help support my energy and immune system. I love making 1-pot soups and stews loaded with vegetables, warming herbs and immune tonics. Here are a few ways you can incorporate food as medicine into your diet this Fall: Eat a varied diet of fresh, whole foods.... Increase your intake of nutrient-rich green leafy and brightly coloured vegetables to 6-8 servings per day. Examples include: Swiss chard, kale, bok choy, romaine lettuce, red/orange/yellow peppers, squash, yams, eggplant, among many others. Add garlic and onions generously to your diet. These herbs have potent antimicrobial activity. Increase your intake of culinary herbs, such as onion, garlic, rosemary, thyme, sage, oregano, lemon, cayenne, turmeric, and ginger. Reduce your sugar intake. Eliminate sources of refined sugar, such as soda or table sugar, from your diet. Immune-supporting mushrooms. Add mushrooms, particularly reishi and shiitake, into your diet. Ideally, add them to soups and stews and let them simmer for longer periods of time. These herbs have deep immune supporting properties. You could also use a mushroom powder (such as Harmonic Arts ’14-Mushroom Blend’) and sneak into smoothies, soups, stews, and other recipes. Stay hydrated. Drink at least 2L of water per day. Support your gut microbiome. Your healthy gut bacteria play a very important role in responding to pathogens and moderating immune response. Increase your dietary intake of fermented foods, such as full-fat Greek yoghurt, kimchi, sauerkraut, or homemade kombucha. Follow the energetics of the season. In the winter, increase your intake of warming soups, stews and teas. Add homemade bone broth as a soup base to your weekly routine. Immune-supporting honey. Use manuka honey, rather than regular honey, in your tea, on toast, or in baking, for it’s antimicrobial properties.

Is it October already!? Cheers to the long weekend -- wishing you cozy sweater weather, warm beverages, crisp fall air and quality time with your friends and family!

What Is Naturopathic Medicine? Naturopathic medicine is a system of primary health care that integrates current, evidence-based science and traditional medicine philosophies into a unique form of healthcare. I use functional testing to understand the root cause of your symptoms, and treat using primarily nutritional medicine, herbs, acupuncture, bio-identical hormone therapy and intravenous (IV) therapy.... Interested in booking in with me? Click on the link below or DM me if you have any booking questions! https://restorationhealthclinic.janeapp.com/ Restoration Health Clinic Lynn Valley Village Lower Lonsdale Women's Health

ROASTED WHOLE CAULIFLOWER RECIPE! Were you a child who would only eat cauliflower if it was drenched in melted cheese? (...like me?!). This recipe will convert you into cruciferous veggie fan once and for all. I post a lot about the hormone balancing benefits of cruciferous veggies, and I want to provide you with some delicious recipe inspiration to help you incorporate these into your diet. Cruciferous vegetables such as cauliflower contain a compound called indol-3-carbinol... which helps promote healthy estrogen detoxification and elimination. This recipe is easy, delicious, and great for leftovers the next day. Save this recipe and add to your collection of hormone balancing, estrogen detox recipes for the fall! Recipe: CAULIFLOWER 3 tbsp butter at room temperature 2 tbsp olive oil Sea salt Harissa sauce TAHINI & PARSLEY SAUCE cup tahini cup parsley 1 garlic clove cup of water Juice of 1 whole lemon Sea salt & black pepper Full recipe: https://fareandflourish.com/roasted-whole-cauliflower/

This is one of my favourite Fall soups! I've added one of my superfood favourites to this recipe: SHIITAKE MUSHROOMS. Shiitakes have immune-supporting properties which make them a excellent addition to this soup! The best part? They get blended into the soup, so any mushroom-haters in your household won't even know they're in there! The secret to shiitake mushrooms is to stew them for as long as possible to benefit from the immune-supporting properties they contain. The ori...ginal recipe comes from @ohsheglows, check out her website for the recipe -- here is my take on this recipe, below! INGREDIENTS 1 Tbsp extra virgin olive oil + more for garnish 1 small onion, diced (1 cup) 2 garlic cloves, minced 1 large apple 1.5 lbs. carrots, peeled and chopped (approx. 5 cups) 4 cups vegetable broth (I recommend you make homemade, and also add shiitakes into this step) pinch of nutmeg salt, to taste Additions: 2 big handfuls of chopped shiitake mushrooms 1-2 extra garlic cloves, as desired DIRECTIONS 1. In a large pot, add 1 tbsp olive oil over low-medium heat. Add chopped onion and cook for about 5 minutes until translucent. Add shiitakes. Add minced garlic and ginger and cook for another couple minutes on low. Add chopped apple and carrots and cook for a few minutes more. 2. Add the vegetable broth, stir, and bring to a boil. Reduce heat to low-medium and simmer for 30 minutes. 3. Carefully transfer this mixture into a blender (or you can use an immersion blender probably), add a pinch of nutmeg, and blend until smooth. You might need to do this in 2 batches depending on the size of your blender. You don’t want the soup more than halfway full or it might explode through the top. Make sure to allow steam to escape through the top of the blender lid too. 4. Add salt and pepper to taste. You can also thin the soup out a bit with more broth. Serve and garnish with freshly ground pepper and a drizzle of olive oil. Makes 5 delicious cups!

The most common hormone imbalance pattern that occurs in perimenopause is elevated estrogen, and low progesterone - sometimes referred to as "estrogen dominance". Symptoms can include worsened PMS (irritability, worsened mood swings), breast tenderness, heavy and/or irregular periods, sleep disturbances, weight gain, or decreased libido (among other symptoms). Sound familiar?... If so, there are lots of ways you can balance your hormone using natural medicine, starting with the foods you eat. Here are 5 of my favourite foods or food groups to focus on to support your hormones: Cruciferous Vegetables Flax Seeds Fibre Calcium-Rich Foods Healthy Fats Click here for details on these 5 groups: http://drkathleenmahannah.com//top-5-foods-for-hormone-ba/

I'm extra-upping the green leafy and colourful vegetables in my diet these days for the vitamins, minerals and phytonutrients that keep me healthy! Here is my go-to smoothie recipe these days: 2 giant handfuls of leafy greens (mixed kale and spinach), 1 cup blueberries, 1 Tbsp cashew butter, 1/2 frozen banana, approx 1/2 cup nut milk, 1 scoop of vanilla vegan protein powder. In the fall, I like to add in warming herbs such as 1tsp cinnamon and a 1 inch knob of ginger. For added support, I also add in a combo of my bonus herbs and nutrients: 1 tsp reishi mushroom powder, 1 capsule ashwagandha (yes I just throw it right in there!), and 1 capsule 50 billion CFU probiotic. What are you favourite ways to "up" your veggies to stay healthy?

MARK YOUR CALENDARS JOIN ME September 29th at 7:00pm via Zoom as I explain the hormone shifts that occur in your 40’s, what tests you should consider doing, and what you can do to help balance your hormones and optimize your metabolism. PRE-REGISTER for this informative webinar by clicking here: https://innovativefitness.zoom.us//WN_Bg5p1VakQqOVavRPBJxU... Feel free to send any questions you may have that you’d like answered in the webinar to [email protected].

Moving through perimenopause is a time of transition and transformation. Not only are hormones shifting, but for many women, their lives are shifting, too. Kids may be getting older and more independent, and may need their mom a little less. A lot of my patients discover that with their kids growing up and moving out, the newfound 'space' in their lives is actually a challenge. When you're not "Mom" all the time, who are you? What are your hobbies? What are your passions? You... may have spent the better part of the last few decades creating and nurturing your family, and now this time is to rediscover, redefine and transform yourSELF. I call this the "Queen" phase of life; having moved through the archetypes of the maiden, the mother (whether that's mothering children, pets or your business). This is the time of life to examine and reflect on your Queendom and all you have created for yourself. Allow that process to unfold, slowly. Have trusted support and guidance along the way, whether that's your friends, your counsellor, or other members of your healthcare team. I wish you patience, gentleness, and self compassion on your journey.

Did you know some of the symptoms we think of for Perimenopause also overlap with insulin or thyroid problems?! This is where testing and a thorough work up with your medical professional becomes really important to ensure we are targeting the right treatment for the right symptoms. If you’re wanting to learn more and are interested in speaking with a Naturopathic Doctor about your needs, click here to book in with me: http://drkathleenmahannah.com/contact/

Have you tried telemedicine? If you’d like to stay in the comfort of your home and book in with me for a virtual visit, head over to the link below. Telemedicine available Monday - Thursday’s.... http://drkathleenmahannah.com

Fall is officially here, and I'm finally feeling drawn to my kitchen! My west-facing apartment gets the setting sun, and in the summertime it feels WAY too hot to cook - all I want in the summer is salads, chopped raw vegetables and smoothies! Now that fall is here, I'm ready to bring out my favourite soup and stew recipes. This fall, I'm planning to focus on locally grown, seasonal produce as much as possible! Here is a list of the in-season produce in southwest BC - whic...h ones are you drawn towards? SW BC, in-season produce: apples, artichoke, beans, beets, blueberries, broccoli, Brussels sprouts, cabbage (green, red, savoy), carrots, cauliflower, celery, corn, cranberries, cucumber, fennel (bulb), garlic, grapes, kale, leek, lettuce, melons, mustard greens, onions (green, red, yellow), parsnip, pears, plum, peppers, potatoes (red, russet, white, yellow), prunes, pumpkin, radish, rutabagas, spinach, squash (winter), strawberries, Swiss chard, tomatoes, turnips (white), zucchini.

EARLY Perimenopause signs can start in your early 40s and can involve symptoms of: more irritability, migraines, pervasive depression, changes in flow, fertility challenges, sleep problems, worsened PMS, cramping, and low libido. LATE perimenopause (the last 1-3 years before menopause) can include more of the "classic" signs, such as skipped periods, hot flashes, night sweats, or insomnia. I want you to know that while this is a NORMAL life transition time for women, it doesn...'t have to be turbulent or challenging -- there are LOTS of ways that natural medicine can support this life stage to help you feel energized, strong, balanced, and rested. If you have been told "that's just the way it is" for this life stage, get another opinion and more support. This is NOT a life stage that ANY women needs to just "put up with!" Interested in learning more about perimenopause and discussing your hormones? Book in with me, I’d love to chat further with you!

Are you in your 40's and wondering *what is going on* with your hormones? Perhaps you're experiencing worsened periods, changes in your flow, intensified PMS symptoms, or concerning changes in your mood. If so - it might be perimenopause. Most women don't know this, but perimenopause is a life phase lasting anywhere from 5-14 years, up until the cessation of your period. How do you know if you're in perimenopause?... Perimenopause is defined as a collection of signs/symptoms occurring in women during "midlife" who continue to have regular flow (periods). Namely, If you're in your 40's and experiencing any 3 (or more) of these 9 changes, you may be in perimenopause: New onset heavy and/or longer flow Shorter menstrual cycle (less than 25 days) New sore, swollen breasts New mid-sleep wakening Increased cramps Onset of night sweats, articulatory in the week leading up to your period (premenstrual phase) New or markedly increased migraine headaches New / increased premenstrual mood swings Weight gain without changes in exercise or eating If you are experiencing 3 signs mentioned above, get in contact with me to learn more about how we can support your hormones and metabolism during this transitional time! *Click here to book in for an in-clinic or telemedicine appointment: http://drkathleenmahannah.com/contact/

Fall Equinox "It is the summer’s great last heat, / It is the fall’s first chill: They meet." Sarah Morgan Bryan Piatt. Today marks the fall equinox. The word equinox comes from Latin and means equal night, referring to the roughly 12-hour day and 12-hour night that occurs as we move into autumn. The fall equinox marks a time of HARVEST. This may be your physical garden, but it may also be harvesting ideas, visions, and intentions that have been growing in you through...out the year. Maybe some of those intentions came to fruition for you; maybe some did not. The fall equinox is a good time to acknowledge your growth and expansion. It's also a good time to acknowledge, clear, and "compost" the thoughts or practices that aren't serving you. This is a time of clearing space and creating stillness within. In this stillness, there is an opportunity to observe what it is that wants to emerge next. Here is a small equinox ritual offering for you: 1. This evening, find a quiet space to sit and rest. Light a candle. Take 5 calming breaths. 2. Take out your journal. Write a list of 5 ways in which you have GROWN and EXPANDED this year, that you wish to acknowledge yourself for. 3. On a new page, write a list of 5 things that are not serving you, that you wish to acknowledge, forgive, release, or let go of. 4. Take your second peice of paper, rip it out of your journal, and choose a method to clear these thoughts from yourself, whether burning or tearing up and composting/recycling. 5. Re-read your first list, and acknowledge yourself again for everything you have cultivated for yourself so far this year. 6. Choose one word to set as an intention for the fall, to carry within and let rest. The time for it to grow and manifest will come. Happy Equinox to you.

Adaptogen Latte with Medicinal Mushrooms - SAVE THIS RECIPE! Is anyone else ready to welcome fall cozy scarves and warm drinks, like I am? This adaptogen latte recipe was developed by my besties Dr. Chelsea and Dr. Sarah of Fare and Flourish. I already have all the ingredients prepped in my kitchen! I love that this recipe contains "adaptogen" herbs that help gently improve energy, mitigate stress induced fatigue, support the mood and the immune system. It is caffeine-free,... and contains cocoa powder and cinnamon, making it a delicious evening beverage. Recipe: ADAPTOGEN BLEND (25G) 5g reishi powder 5g chaga powder 10g cocoa powder 3g cardamom powder 2g cinnamon powder LATTE 1 tsp powdered adaptogen blend 1 cup water cup plant milk (more or less to taste) 1 tbsp coconut oil 1 tsp honey (or to taste)

Do you have questions when it comes to your hormones, diet, or any other topics you’d like to chat with me about? I’ll be answering your questions on my Instagram stories throughout the next few weeks, so if you have any burning questions, DM them to me now or place them in the question box on my Instagram story: https://www.instagram.com/p/CFSIJpZBaIB/?igshid=sfjavnlpp2vb

Are you wondering how to adjust your diet to promote PAIN-FREE periods? I always include ‘food as medicine’ as part of my treatment plan for women. I want my patients to leave my office feeling empowered knowing that they have the ability to control and change their hormone health. Below are some of my suggestions for using food to help reduce the severity or frequency of cramps. Eat breakfast daily... Have a protein-rich breakfast that includes some healthy fats.For example: A green smoothie with a scoop of your favourite vegan protein powder and a large handful of greens Oatmeal with a handful of nuts and seeds, and a generous scoop of cinnamon Sauteed kale or greens with a poached egg, drizzled with olive oil Chia seed pudding with dark berries, full-fat coconut milk and a handful of gluten-free granola Squirrely bread, toasted with sliced avocado and smoked salmon Increase anti-inflammatory foods in your diet Our goal is to decrease the circulate inflammatory chemicals in your body that contribute to menstrual pain.A few tips: Incorporate ginger into your diet generously: in smoothies, ginger tea, sauteed ginger in stir fry, turmeric/ginger tea lattes Incorporate turmeric into your diet generously: also in smoothies (1-2 tsp), incorporate spicy indian dishes into your weekly routine, drink turmeric lattes Keep a bottle of extra-virgin olive oil on the kitchen table and add generously on top of salads or grains prior to eating Have wild-caught salmon or fish several times a week Replace processed food with green and colourful vegetables Eliminate junk food and deep fried food See more

It’s true: for women, some things DO change in your 40’s. As female hormones start to shift and change, so do other parts of your physiology that affects your energy and metabolism. JOIN ME September 29th at 7:00pm via Zoom as I explain the hormone shifts that occur in your 40’s, what tests you should consider doing, and what you can do to help balance your hormones and optimize your metabolism. PRE-REGISTER for this informative webinar by clicking here: https://innovativ...efitness.zoom.us//WN_Bg5p1VakQqOVavRPBJxU Feel free to send any questions you may have that you’d like answered in the webinar to [email protected].

I'm making my first batch of fire cider this fall! I'll be following the recipe from Fare and Flourish. Have you heard of fire cider? This is how my good friend Dr. Chelsea Cole describes this herbal concoction: "Fire cider is a tangy & spicy folk herbal brew that is made by infusing apple cider vinegar with a variety of herbs and spices. Making fire cider is a way to use food as medicine, and incorporate botanicals into your daily life. Typically, fire cider contains botani...cals that help bolster the immune system, which makes it particularly useful for cold & flu season." Once you prepare the ingredients in your jar, it takes about a month before it is ready to use. Now is a great time to get started, so it's ready for you at the beginning of cold and flu season. Add a few tablespoons to dressings, or have a shot with some water daily to fire up your immune system. Find the full recipe here: https://fareandflourish.com/fire-cider/

I LOVE when patients come to visits with a list of questions! I want to start answering all your good HORMONE QUESTIONS in video format right on IG. What burning questions do you have about hormones? Hormone testing?... Stress hormones? Treatments? Tell me your questions below or DM them to me, and I will answer them in upcoming videos! Make sure to also follow me on IG: https://instagram.com/dr.kathleenmahannah

Thinking about booking in for a virtual visit? Virtual visits are convenient, save you a trip, and contributes to our community by helping to protect one another! To book in for your virtual visit, click on the link below. http://drkathleenmahannah.com/... Restoration Health Clinic Lynn Valley Village Lower Lonsdale Daily Hive Vancouver Vancity Hub

Just in case you sometimes feels like you need "permission" to rest or take time to yourself... this is for you.

There is something about being near the ocean that makes feel calm. The salty ocean air reminds me to breathe deeply. My mind slows down, thoughts seem to dissapate, and my awareness sinks down towards the sand between my toes. Standing beside the vastness of the ocean puts my "problems" into perspective. Having cues like this to remind me to slow down, breathe, and allow my nervous system to relax has been an important part of healing and balancing myself over the years.... What are the cues, practices or environments that you feel remind you to slow down? Share yours below, I'd love to hear what inspires and grounds you.

Did you know that acupuncture can help to improve mood and treat depression? A 2019 systematic review and meta-analysis of 29 studies, including 2268 people, concluded that "acupuncture showed clinically significant reductions in the severity of depression compared to usual care [medication and/or therapy], sham acupuncture, and as an adjunct to antidepressant medication. Acupuncture is one of my favourite therapies to incorporate for women struggling with mood, especially... when they are related to hormone concerns such as perimenopause or PMS. If you have more questions about this, MESSAGE ME! PMID: 31370200

Does coffee make you feel too jittery and anxious? I love my morning coffee, but caffeine and I have boundaries: none after 1pm (or else I can't sleep), must have with food or with some healthy fats; and as soon as I notice that it's making me anxious or jittery, I go on a coffee break for a few weeks. I love switching up my morning routine to matcha instead. #Matcha contains caffeine, but it has the added benefit of the followng nutrients: L-Theanine. This is an uncommon... amino acid which is relaxing, but not sedating. It works synergistically to "take the edge off" the caffeine but still promoting cognition and attention. EGCG (Epigallocatechin gallate). This is a plant compound that, in concenrated doses, appears to have a positive impact on insulin sensitivity, blood sugar control, and cardiovascular health. For these reasons, I love to switch it up and indulge in a coconut matcha latte like this one from Oh She Glows. I like the full fat coconut milk from the can to make it creamy, and to provide some healthy fats to support hormone balance. Recipe: * 1 cup (250 mL) water * 1/3 cup (80 mL) canned light coconut milk, room temperature* * 1/2 teaspoon matcha green tea powder, or to taste** * 1 teaspoon (5 mL) pure maple syrup, or to taste (optional) Directions: 1. Add the water to a kettle or pot and bring to a boil. 2. While the water heats up, add the coconut milk and matcha powder to a high-speed blender. 3. Once the water has boiled, remove it from the heat and let sit for 15 seconds. Carefully add it to the blender along with the maple syrup (if using). 4. If your blender’s lid is vented, secure it on top. If you don’t have a vented lid, keep the lid slightly ajar so air can escape. Blend on the lowest speed, very slowly increasing to medium, for about 20 seconds until frothy and combined. 5. Immediately pour into a mug and enjoy your cozy cup o’ green! Find more details about this recipe by checking out Angela’s blog: https://ohsheglows.com///26/sleepy-morning-blender-matcha/ : Oh She Glows

Happy long weekend! I'm taking a break from emails this weekend to rest and get outside and into nature. Weekend goals: hiking, spending time with my dog, setting up my new home office.... What are you up to this long weekend? Tell me below!

Virtual visits have been a suprisingly well-recieved addition to our clinic's offerings. It's convenient, saves you a trip, and contributes to our community by helping to protect one another. I encourage my patients to book in for virtual visits where possible; if you have any questions about whether or not you need to come in-person, or if a virtual visit would suffice, DM me anytime and we can discuss. With virtual visits, I can: provide you with your treatment plan via y...our private patient portal; digitally send you any forms or Life Labs requisitions, where needed; conviently courier your supplements to you, or set up our safe in-office pick up. I am also accepting NEW patients via telemedicine at present. I always look forward to (virtually) seeing your smiling unmasked face! Restoration Health Clinic Lynn Valley, BC Lynn Valley Village