Stephanie Farwell, Naturopathic Doctor, Bowen Therapist, Reiki Master
406 Tealby Crescent N2J4Y8 Waterloo, ON, Canada

Yes, while I always say that it's better to get your nutrients from food first but I know how difficult this can be at times, and sometimes supplements are necessary. Unfortunately there are just some all-too-common nutrients that we simply don't get enough of. And they're absolutely critical to optimal health and wellness. Especially as we age. Check out this blog post for tips! https://www.stephaniefarwellnd.ca//3-Supplements-You-Shoul

Did you know that what you do now affects your egg health 4 months from now? Preconception is important, not only to improve your chances of getting pregnant, but also will enhance your baby's health! You can actively participate in preparing the your body, mind and spirit for your pregnancy!... https://www.stephaniefarwellnd.ca/Services/Fertility

Womb energetics Did you know that energetics play a HUGE role in one being able to become pregnant? Many women that I treat are expressing more Yang energy than Yin. Why does that matter?? And what does that mean? When a woman is expressing more ‘accomplishment' or ‘doing, doing, doing; type of energy! Instead of Yin expression of energy. This is the ‘receiving' and ‘nurturing' energy. This is why many of my Type A personality patients are struggle. The energetics need to be ...balanced! Womb energetics are essential to work with for successful pregnancies! Did you know that energetics play a HUGE role in being able to become pregnant? Many women that I work with are expressing more Yang, than Yin energy. Why does that matter? And what does that mean? It's when a woman is expressing more ‘accomplishment' or ‘doing, doing, doing' energy, rather than ‘receiving' and ‘nurturing' energy. This is a real struggle for many A-type personalities. The energetics need to be balanced! Womb energetics are essential to work with for successful pregnancies! Need help with this balance? I'm here for you. https://www.stephaniefarwellnd.ca/Services/Fertility See more

Healthy Eating Does Not Mean Counting Calories Alone. The How And What To Eat For A Healthy Lifestyle! Oh my gosh nutrition and diet info is everywhere! And each expert and association tries to lead you in their direction because they know best and their advice is going to help you. Right?... Well, maybehttps://www.stephaniefarwellnd.ca//Healthy-Eating-Does-Not

Take your first baby step... Angel Fertility program https://www.facebook.com/288360317941673/videos/1856299131174478/?__so__=channel_tab&__rv__=all_videos_card

Suffer from back pain? Did you know that there is a non-invasive, relatively pain free modality call Bowen Therapy that may be your solution?! Bowen sessions include a series of precise moves in specific areas of the body, in specific sequences, with many pauses in between that allows for the nervous system to integrate what it was instructed to do with muscle alignment. ... The moves are very gentle, and can be done through the clothing. The moves themselves are simple skin slack in opposition to the intended move, with a muscle challenge, and then the skin is allowed to move across the structure. Many of my patients comment that they barely feel anything during the treatment, and are very surprised with the body's reaction following the treatment! This technique is beneficial since it requires minimal intervention as compared to other hands-on therapies and is relatively pain free. It also does not interfere with other therapies, allowing the body to do what it wisely knows how to do-heal itself! If you are interested in learning more about Bowen and to book an appointment, go to: www.stephaniefarwellnd.ca

I have been a practicing Bowen Therapist for over 16 years. In my experience, it is one of the most efficient, non-invasive therapy to relieve pain. It helps resolve chronic: -lower back pain -sciatica... -headaches and migraines -upper back pain and discomfort ...and many more! Go to my website to book your appointment today! https://www.stephaniefarwellnd.ca//BOWEN-THERAPY-THE-SECRE

Infertility is a term we're all secretly afraid of, especially when one tries to conceive but efforts don't seem to come to fruition for a while. If this is the case, one may begin to sink into negative thoughts, and begin to feel disempowered and disenchanted with the process. This is why so many people today are turning to natural medicine. There was a time when artificial intervention was rarely required, and as a society we need to uncover how modern day living has made i...t more difficult to conceive naturally. Though various underlying factors that are adversely affecting fertility have been uncovered including: hormonal imbalance, stress, and other woman's health issues, such as polycystic ovarian syndrome (PCOS) and endometriosis. The key to the solution is to uncover the underlying causes of such imbalances. Why would one's hormones go out of balance leading to irregular or even absent periods? What are the main things that are causing a person's stress? These and many other questions need to be addressed in the treatment and resolution of infertility. Getting back to basics, back to things that worked 1000s of years ago, may still be the ultimate solution for today. Take for instance acupuncture... https://www.stephaniefarwellnd.ca//Ancient-Medicine-Could-

Did you know that insulin is chemically similar to the ovarian hormones that help eggs mature? Why does that matter for fertility?! Discover below! https://www.stephaniefarwellnd.ca//How-Blood-Sugar-Effects Introducing my Angel Fertility Program which goes over the 7 underlying causes of infertility that are not commonly addressed. Go here to learn more:... https://www.stephaniefarwellnd.ca//Progr/Fertility-Program See more

Are you feeling lost in the land of fertility? Unsure of what path to take? With over 15 years of successfully treating fertility, I have come up with my Angel Fertility program!... This online program covers the science behind all of the fertility techniques that I have used resulting in many successful pregnancies. Optimally, if possible, adding in clinic acupuncture and energy treatments, which cover what I call ‘womb energetics’, allows for a whole body, mind and spirit approach to conception! This is a magical combination for preparing and encouraging a healthy and successful pregnancy! Take your power back and join my Angel Fertility program today! https://www.stephaniefarwellnd.ca/Services/Fertility

When it comes to managing your health and your weight, it's no secret that exercise and sleep are huge factors. You know that exercise will help you burn off some extra calories and boost your metabolism. But you also know that sleep is essential for your overall health and well-being. https://www.stephaniefarwellnd.ca//Exercise-Sleep-and-Your

Feeling Anxious or Stressed? Here Are Some Tips To Help! I have noted an enhanced sense of anxiety or stress in my patients as of late. So, I decided to make a video with various tips on how to address this. ! If you'd like a personalized assessment and plan, please contact my clinic at www.stephaniefarwellnd.ca

What is Womb Energetics? A quick introduction! If there are any questions or live suggestion, please post them below! https://www.stephaniefarwellnd.ca/Services/Fertility

Go fragrance free (except for therapeutic grade essential oils).When a product lists fragrance, be wary, as this is often a phrase used to denote a cocktail of compounds that may contain phthalates. This includes personal care products (body wash, shampoo, perfume, tampons). How can Phthalates affect your fertility? Phthalates are what are known as endocrine disruptors-simply they can bind to hormonal receptors in your body. Interfering with estrogen and testosterone.... Some studies show an increased risk of miscarriage, and possible adverse effects on egg and sperm health. Read your labels and be mindful to avoid these when you’re trying to conceive or if you are pregnant. Look for Fragrance Free beauty products

Do you get hot flashes? Are they mostly at night? Do they set the bed on fire (but not in that way)?... Let's get you some solutions! https://www.stephaniefarwellnd.ca//Foods-to-Reduce-Night-T

Recipe (Gut food fibre, Brain food omega-3): Blueberry Hemp Overnight Oats Serves 2 1 cup blueberries (fresh or frozen)... 1 cup oats (gluten-free) 1 cup almond milk 1 tablespoon chia seeds 2 tablespoons hemp seeds teaspoon cinnamon 1 banana, sliced cup chopped walnuts 1. Blend blueberries in the food processor until smooth. 2. Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let set in fridge overnight. 3. Split into two bowls and top with cinnamon, banana, and walnuts. Serve & enjoy! Tip: Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.

In the beginning of my weight loss journey, honestly, everything made me hungry! ;) That was simply because we (as a society) have been conditioned to view weight loss as an activity of deprivation. I was no exception to this rule. This view can activate many different 'shadow' emotions from within. What do I mean by this?...https://www.stephaniefarwellnd.ca//Your-Weight-Loss-Journe

Hormones are like chemical messengers, and govern nearly every cellular action in our body. While very important, our sex hormones like estrogen, progesterone and testosterone, are actually not essential for our survival. They're responsible for sexual functioning and fertility, as well as in more of a "beauty" capacity - keeping our skin, hair & nails vital and youthful looking.... On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesize proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and transport glucose into our cells - essentially feeding our brain. Learn more in today's blog: https://www.stephaniefarwellnd.ca//10-signs-you-may-have-a

Recipe (Dairy-free): Chocolate Ice "Cream" Serves 2 3 bananas, sliced and frozen... 2 tsp cacao powder, unsweetened 1 tbsp almond butter Instructions: Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides. Add cacao powder and almond butter and blend until mixed well. Serve & enjoy! Tip: You can make this in advance and freeze in an airtight container.

Did you know that fat and/or protein are great macronutrients that helps with satiation? Adding either to your meals will help to control your hunger! If you want to learn more about my high fat, low carb plan that helped me to lose 40 lbs and 19 inches, go to: https://www.stephaniefarwellnd.ca//THE-GOLDILOCKS-WEIGHT-L

Exercise can be a great way to balance your hormones! A simple walk to decrease your stress hormones, cortisol, for example. Pick an activity you love and move your body!

Recipe (naturally sweetened): Sweet Enough Matcha Latte Serves 1 1 teaspoon matcha powder... 1.5 cup almond milk, unsweetened 1-2 teaspoons maple syrup or honey (optional) 1. Heat almond milk and maple syrup/honey (if using) in a small pot. 2. Add matcha powder to cup. 3. When almond milk is hot, add about a cup to matcha and stir to combine. 4. Add rest of the milk to cup. Serve & enjoy! Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

When I wanted to lose weight, I started with mindset which helped me to find the habits that would help to gradually drop my unwanted pounds! I started one step at a time, one small habit at a time. Got rid of sugars in my diet, for example. Went for daily walks, etc. One habit at a time and you will get there! If you want to learn more about my high fat low carb plan, go to www.stephaniefarwellnd.ca

Recipe (Stress-reducing bath salt): Lavender Bath Salts Per bath 2 cups epsom salts... 10 drops lavender essential oil As you're running your warm bath water, add ingredients to the tub. Mix until dissolved Enjoy your stress-reducing bath! Tip: You can add a tablespoon of dried lavender flowers.

Recipe (Vitamin D, Magnesium & Omega-3s): Salmon Quinoa Buddha Bowl Serves: 2 4 cups baby spinach... 1 cup quinoa (cooked) 1 can wild salmon 2 tablespoons sesame seeds red onion (diced) (optional) 2 tablespoons sesame oil 2 tablespoons rice vinegar 1 tablespoon lemon juice dash salt and pepper Split spinach, quinoa, wild salmon, sesame seeds, and onion (if using) between two bowls. Mix sesame oil, rice vinegar, and lemon juice together and pour on top of prepared Buddha bowls. Add salt and pepper to taste. Serve & Enjoy! Tip: When looking for canned salmon try to get the ones with the most vitamin D and make sure cans are BPA-free. Good quality canned fish is usually in the "natural foods" section of many large groceries.

If you really want to change something in your life, you must examine your habits. Things change one habit at a time!

Vitamin D acts are a hormone in the body and has an important anti-inflammatory effect. Living in the north requires one to be mindful of supplementation! You can even get vitamin D in fish oils!

Recipe (flax): Gluten-Free Oatmeal Muffins Serves 6 1 banana (very ripe)... 2 teaspoons olive oil 1 egg cup coconut sugar (optional) cup flax meal* cup oat flour* or other gluten-free flour cup oats (gluten-free) teaspoon baking soda cup nuts or dark chocolate chips (optional) Preheat oven to 350 F and line 6 muffin tins. Add banana, oil, egg, and sugar (if using) into your blender and blend until smooth. In a large bowl, stir together the dry ingredients (oats, flax meal, gluten-free flour, and baking soda). Add wet ingredients into dry and stir. Do not over mix. Add nuts or dark chocolate chips, if using. Spoon into muffin tins. Bake for 15-20 min. Serve & Enjoy! *Tip: You can blend flax and/or oats to make your own freshly ground flax meal or oat flour.

Perimenopause is the phase before entering menopause that has not been well understood, or even talked about! Most women start to notice changes in their menstrual cycles between the ages of 35-50 years of age. Their periods may become irregular (either shorter or longer), their memory may not be as sharp and those stubborn pounds won't budge. Naturopathic Medicine can help! https://www.stephaniefarwellnd.ca//Have-You-Started-to-Ent

Skipping snacks just because the weight-loss friendly ones are gross? I would love to save you from that right here. https://www.stephaniefarwellnd.ca//Five-Weight-Loss-Friend

STRESS!!!! What it does to your body, and how to relax more. https://www.stephaniefarwellnd.ca//Adrenal-Fatigue-What-Is

Recipe (simple and fun): One Skillet Frittata Serves 4 8 eggs... cup milk or almond milk, unsweetened 1 tsp olive oil, extra virgin 1 clove of garlic, minced 1 handful baby spinach 1 small zucchini, sliced into thin coins 1 clove of garlic, minced 1 handful cherry tomatoes, halved 1 dash herbs and spice to taste (parsley, sage, paprika, turmeric, etc.) 1 dash salt and pepper Instructions: Preheat oven to 375F. Whisk together eggs and milk or almond milk. Heat an ovenproof skillet (e.g. cast iron) on the stove with the olive oil. To the hot skillet add garlic, spinach, and zucchini. Cook for 1-2 minutes until the spinach wilts and the zucchini starts to soften. Add the tomatoes, herbs, spices, salt, and pepper. Pour in the eggs. Place the skillet into the oven and bake for 20-30 minutes, until eggs are set. Serve & enjoy!

An easy way to control your cravings is to simply drink water. Many times dehydration is to blame for our hunger. I always have a glass of water beside me so that I remind myself to drink water!

How Can I Get Enough Vitamin D? When we think of "vitamins," we know they're super-important for health. But vitamin D is special. It's difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency. So, let's talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.... https://www.stephaniefarwellnd.ca//How-Can-I-Get-Enough-Vi See more

Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts Serves: 4 2 lemons, sliced... 1 tablespoon rosemary 1 tablespoon thyme 2 cloves garlic, thinly sliced 4 chicken breasts (boneless, skinless) dash salt & pepper 1 tablespoon extra-virgin olive old Preheat oven to 425F. Layer of the lemon slices on the bottom of a baking dish. Sprinkle with of the herbs and of the sliced garlic. Place the chicken breasts on top and sprinkle salt & pepper. Place remaining lemon, herbs and garlic on top of the chicken. Drizzle with olive oil. Cover with a lid or foil. Bake for 45 minutes until chicken is cooked through. If you want the chicken to be a bit more "roasty" then remove the lid/foil and broil for another few minutes (watching carefully not to burn it). Serve & enjoy! Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

Every day is a NEW day. If you are loving how your life is going, keep going! If you want to make a change, just remember today is a new day. And the change can start right now!