Dr. Joanna Rosenfeld, ND
1764 West 7th Avenue V6J 5A3 Vancouver, BC, Canada

. You can ask for things - it doesn’t make you needy or dependent.

There is a lot going on these days and it’s affecting us all differently. . It’s ok that you’re feeling all the feelings

. You can ask for things - it doesnt make you needy or dependent.

It is so nice having less car traffic around, especially in busy areas which can make it hard to distance. And more patios! #COVIDsilverlinings

There is a lot going on these days and its affecting us all differently. . Its ok that youre feeling all the feelings

So obsessed with my morning smoothie. . Juice of 1/2 or full lemon. 1/2 apple. handful of parsley.... 4-5 mint leaves. handful of frozen avocado chunks. 1 inch of ginger. 3-4 tablespoons of coconut milk. 2 tablespoons of hemp hearts. add water to desired consistency. . Then I add inositol powder (great for hormones and balancing blood sugar) and collagen powder (for added protein and to support gut health, skin, hair and nails). . Add ingredients to blender! . Feel free to mix and match based on your preferences! The key to healthy smoothies is not overloading them with fruits and making sure there is enough protein, fat and fiber to keep you feeling full. . #smoothierecipes #breakfast #vancouver #naturopath #vancouvernaturopath #healthyeating #eatyourgreens See more

You are probably drinking more coffee/tea than ever before. Being at home all day + many distractions = recipe for caffeine overload. As @michael.pollan () says heres a drug we use everyday but we never stop to think how it might be affecting us. ... Caffeine has many physiological and psychological effects in the body - some of the pros and cons are listed below. caffeine impairs your sleep quality. It doesnt necessarily affect your ability to fall asleep, but it impacts your sleep quality, specifically the amount of time you spend in deep sleep (yes, even when you have your coffee before noon). caffeine actually makes you more tired! Part of the reason relates to the sleep issue above, but its also due to how caffeine functions in your brain. Caffeine blocks adenosine receptors (adenosine makes us feel tired). Adenosine cant bind = we dont feel tired. But, adenosine keeps building up in our system, and when it finally has a chance to bind to the receptors we get hit with a wave of fatigue. Over time, our body also makes more of those adenosine receptors so we need more and more caffeine to stay alert caffeine makes us more anxious and can cause heart palpitations in some people due to its effect on our central nervous system. caffeine can irritate your digestive tract. And now to some benefits! What youve been waiting for.. coffee and tea provide lots of healthy antioxidants which have many health benefits and reduce the risk of certain chronic diseases. caffeine increases dopamine which helps us feel happy . caffeine increases focus and productivity when taken in the correct dosage. many people love the taste and ritual of having a tea or coffee! So as you can see, caffeine is neither good or bad - it has a complex relationship with the body. If you have never tried eliminating caffeine, I recommend taking a break to see how it affects you - its only a few weeks of your life, and for many people the effects are life-changing! #vancouvernaturopath #healthyeating #healthyliving #caffeine #sleep #insomnia #fatigue #anxiety

There has been a lot of talk about productivity these days, but really were still in survival mode. . Whether youre working from home, not working, with kids or living alone, this is hard for EVERYONE right now. We cant focus on the productive parts of our life if we dont have the survival part down, so just focus on that. Eat, sleep, move, and take care of yourself - whatever that looks like right now. I promise you, its what your body and mind need.... . #vancouvernaturopath #healthyliving #healthyeating #sleep #movement #exercise #medicine #selflove #naturopath #naturopathicdoctor See more

This study looked at body composition changes following a 10-week resistance training program. . The group with significant fat loss received an additional intervention. Can you guess what the intervention was? . No dietary counselling, no added supplements or exercise. ... .... Its sleep! . The intervention group received education on how to improve both sleep quality and quantity. . I talk about this a lot, but its because sleep is so important, and so often undervalued. If you are having trouble sleeping or feeling rested in the morning, please reach out so we can help get to the bottom of it. This is especially important right now to help us manage life in the the time of a pandemic #sleep #sleephygiene #weightloss #fatloss #vancouvernaturopath #naturopathicdoctor #insomnia See more

My Mum loves muffins, also known as breakfast cakes because of their typically unhealthy ingredients. But good news for my Mum (and lets be honest, everyone else including me) - muffins dont have to be unhealthy! These #paleo #grainfree muffins are so delicious, and so so easy to make. Enjoy! #healthyeating #vancouvernaturopath #naturopathicdoctor #paleo #grainfree #lowsugar #weightloss

The clinic plants have a new home! The lab has become a temporary greenhouse. It just makes me this space even more.

Come together by staying apart. Well done, Vancouver

Happy Friday!! Many of us have started spending a lot more time in the kitchen becoming sourdough and cinnamon bun experts! Now that this quarantine has been happening for a month, its a good time to focus on eating healthy food.... I want to offer you guys FREE access to a selection of individualized meal plans to help plan out your week, and hopefully consume a few more healthy meals. . All meals are gluten and dairy free, some are vegan, some are paleo- take your pick, or download them all! I will keep them free for a limited time. If you would like help planning a more specific meal plan for you or your family, then please reach out and make an appointment with me and we can discuss the best meal plan for you. Link to download here http://www.joannarosenfeld.com/meal-plans . #healthyeating #plantbased #vegan #paleo #AIP #eliminationdiet #metabolism #weightloss #hormones #diet #cleaneating See more

You may have been told that you have PCOS, but have you been told which TYPE you have? . These are some of the different types of PCOS and the dietary recommendations, supplements and exercise prescriptions will all depend on the type of PCOS you have. . I know it can be confusing, but Im here to help individualize your treatment plan for you. Reach out if you have any questions about how to find out which type of PCOS you have. ... . #PCOS #womenshealth #vancouver #naturopath #fertility #acne #hirsutism #irregularperiods . Photo courtesy of @larabriden See more

Exercise! Its so important right now. The British Medical Journal just published that regular exercise enhances our immune system to help prevent infectious diseases. It also helps to reduce feelings of depression and anxiety during this time of huge uncertainty. We are all avoiding gyms right now, but fortunately there are so many amazing online fitness offerings. Your gym may also be providing some free workouts right now to help us all manage through this time Som...e of the ones I would recommend: @melissawoodhealth @yogaglo @niketrainingg @movement108 @quantumcrossfit @classpass go . You can also go for a run, bike ride or a walk (solo unfortunately so make sure you are being safe). Please share where you are getting your favourite workouts these days! See more

I know its hard, but social distancing is so very important. Try to connect over the phone, video messaging or conference calls. Were all in this together

#Repost @qiintegratedhealth with @get_repost Dear friends and family, we are here for you during this hard time. We have naturopathic and clinical counselling appointments available and bookable online. Book now - www.qiintegratedhealth.com

We, like many other businesses around the world, have decided to close our doors temporarily to help #flattenthecurve and keep our practitioners and patients healthy I will now be offering telemedicine for all patients so I can continue to support your health care during this time. If you have a scheduled visit with me, your appointment will be converted to a phone consult. If you would prefer to reschedule until our facility is open, there will be no cancellation... fee and just let us know by emailing [email protected] . If you dont have an appointment booked but would like one, just select telemedicine or phone consult when booking your appointment online. Stay tuned for more information regarding COVID-19 and some steps I have been taking to help during this time. Thinking of all of you, stay safe and take care See more

Yes to all of this! Youre perimenopausal and you cant get to sleep, stay asleep or both. Now what? . Insomnia is frustrating AF especially when you probably were sleeping pretty well up until a certain age. ... . There are a few reasons you suddenly cant sleep. The swinging hormones affect your neurotransmitters like GABA or serotonin. Melatonin declines with age and is affected by high estrogen, cortisol and inflammation. Maybe its a thyroid change? Night sweats? . Plus, as you hit perimenopause you become more sensitive to indulgences in the evening like alcohol or sugar. It sucks. . So, sorry love but stop alcohol in the evening. Limit sugar and caffeine! Get real about your bedtime routine and evaluate what or who keeps you up at night! . Get off screens (once you like this post) as they are shutting down your already low melatonin. Speaking of, consider 0.3-1mg around 8pm. . NSAIDS like ibuprofen lower melatonin so be careful. Consider curcumin and/or hemp derived CBD at bed to lower your inflammation and pain! . Rotate calming support like l-theanine, GABA, phos.serine, glycine, tulsi (holy basil), milky oats, valerian, lavender or chamomile. . Consider magnolia, jujube and skullcap to lower cortisol activity. Increase your magnesium to 250-400mg. Take epsom salt baths. . Look at passionflower that can act like xanax without the side effects. California poppy helps sleep, anxiety and pain. . Blood sugar issues? Consider myo-inositol and berberine. . Get a sleep study. No joke I had a sleep doctor tell me sleep apnea increases drastically in perimenopause affecting sleep, brain fog, energy and weight! . Cool your room or sleep on one of those cooling pads (google it)! . Maybe you need to replace your progesterone (oral) to help induce calm via GABA receptors? . Talk to your practitioner (Im a doctor but not your doctor) about dosing and testing! . Repost @dr.carriejones See more

Throwing everything in the recycling bin does more harm than good. Use this guide to make sure you are recycling properly!

Do you struggle with anxiety? How does it present for you? . There are physiological reasons for these behaviours and symptoms. We can help you address some of the underlying contributors to anxiety - nutrient deficiencies, hormonal imbalances, digestion, sleep deficiency, and repetitive thought patterns . Remember, youre not alone, I am here to help ... . #anxiety #mentalhealth #qiintegratedhealth #selfcare #naturopath #naturopathicdoctor See more

Im really excited to share a new program we are launching at @qiintegratedhealth . Feeling good means having optimal hormone balance, which forms the basis of this program . Stay tune for more info coming soon!

#Repost @dremilybennett for PCOS awareness month The thing I think is the most harmful about the conventional approach to treating PCOS is the recommendation to so many people that weight loss needs to be the main goal of their treatment plan. The reason I find its so problematic is that PCOS involves hormonal dysregulation that makes it even more challenging than it might normally be to lose weight using approaches like calorie restriction and lots of exercise. Not to ...mention the fact that calorie restriction and over exercise Is almost always unsustainable, harmful to the psyche and downright dangerous for those who have dealt with or have the potential for disordered eating. And when has body shaming and fat phobia ever been an effective way to improve someones health and well-being? Im going to go with absolutely never. . One of the reasons a person might be given the misguided recommendation of weight loss is because it might improve their insulin sensitivity. Insulin resistance or blood sugar dysregulation is one of the main things that lead to the scary outcomes of PCOS that youve probably read about - heart disease, diabetes, etc. But there are research proven ways to improve your insulin resistance and blood sugar that have nothing to do with restrictive eating or dieting at all. . Hint: sleep, meditation, walking after meals and green tea just to name a few. . by the incomparable @ashlukadraws See more

Forest bathing Reduces your stress Improves your mood Frees up your creativity Boosts your immune system... Reduces high blood pressure Accelerates your recovery from illness @ Mt Maxwell Provincial Park See more

"Adolescence is an important period for brain development. Previous animal studies have found that manipulating sex hormones, especially during important phases of brain development, can influence later behaviour in a way that is irreversible." Many teenagers (and adults!) take the birth control pill to control irregular, painful or heavy cycles or to decrease acne. Know that there are other options!

#Repost @peakresilience with @get_repost Join us for a Celebration of Menstruation! Culminating our 4-part blog series on menstruation with @drjoannarosenfeld_nd, we are hosting an evening of education, discussion, and celebration. A panel discussion with our founder Jennifer Hollinshead, hormone specialist @drjoannarosenfeld_nd, and sustainability leaders @lunapads, will inspire much needed discussion about periods and hormones! We will also have local vendors, light refreshments, and exciting prizes to be won. Link in bio for tickets (by donation!) ALL are welcome. Proceeds will be donated to the Downtown Eastside Womens Centre.

Yes!! Thanks for the reminder @drjordannd

#Repost @drmarkhyman with @get_repost In order to keep up with my busy life, maintaining optimal health and an optimal brain becomes a top priority. When your brain is functioning well, you have more energy and life just gets better. 1. Eat plenty of healthy fat. My brain worked pretty well before but embracing fat (even good saturated fats like coconut oil and MCT oil) pushed my mental clarity through the roof. ... 2. We need about 30 grams of protein per meal to build muscle. When you lose muscle, you age faster and your brain takes a huge hit! Eat protein at every meal, including omega-3 eggs, protein shakes, nut butters, or even fatty fish for breakfast. 3. At least 75% of your plate, by volume, should be filled with colorful plant foods. These colorful super-foods come loaded with brain-boosting stuff like phytonutrients. Enjoy an array of colorful plant foods like blueberries and dark leafy greens like kale, Swiss chard, spinach, watercress, and arugula. 4. Avoid sugar, high-fructose corn syrup, trans fats, food additives, and preservatives, all of which poison your brain and disrupt your biochemistry. 5. Exercise improves memory, learning, and concentration. It also helps to improve your mood, boost your energy, and reduce overall stress in your body and mind. 6. Learn how to ACTIVELY relax. To engage the powerful forces of the mind on the body, you must DO something. Try meditation or learning something new. There are so many other things that I do on a daily basis to keep my brain sharp, like taking supplements, taking a steam or sauna, drinking purified water, and avoiding neurotoxins. But, the steps above are the most important ones that anyone can take starting today. #brainhealth #betterbrain #foodasmedicine #meditation #healthyfats #drmarkhyman See more

A lot of people cant tolerate dairy, but we are so conditioned to think that we need to consume dairy for the calcium. Good news! There are a lot of other bioavailable sources of calcium- leafy greens, nuts & seeds! These foods also contain many other beneficial nutrients, so stock up

What do you need today?

Its here! Part 2 on the menstrual cycle - the follicular phase . Generally people feel good during this time of their cycle. Estrogen helps to increase serotonin levels (those feel-good neurotransmitters), so as estrogen levels increase, mood tends to be more positive. It is also a time you may feel more productive at work, and more creative. Physically, you may notice that your skin is glowing, and you may start to notice an increase in libido. Lets hear it for the follicu...lar phase . Look out for our post next week all about ovulation! . #vancouvernaturopath #healthyhormones #hormonebalance #fertility #perimenopause https://peak-resilience.com//period-pride-part-ii-follicul

I sat down with @peakresilience to discuss hormone balance and menstrual cycles. There is a wide spectrum of healthy, but when should you seek medical support? This is only part 1 of 4, so tune in for the next 4 weeks if your hormones could use some support. Link in bio

Its no wonder people are confused about healthy living . Genetics, age, gender and lifestyle all have an effect on what your body needs to thrive . Still confused? Come ask me ALL the questions!... . #preventativehealth #vancouvernaturopath #naturopathicdoctor #healthyeating See more

Morning light . . Happy Friday!

These are really popular salads, so make sure you check your bags expiry date before eating!

Waking up with the sunrise . For the last month we have traded our cell phone alarm clocks for a @philips natural alarm clocks and I have never slept better! . The room starts getting light 15 minutes before we have to get up, and by the time the alarm goes off (birds chirping) I am already happily awake. No more snooze buttons!... . The most interesting thing about taking my phone completely out of the bedroom has been that I dream EVERY night. I havent remembered my dreams in ages! . Dreaming happens in REM sleep which is also when we consolidate memories and restore brain chemistry to a normal balance . Give it a try - charge your phone in the living room and see how it affects your sleep . #sweetdreams #naturalarmclock #REMsleep #vancouvernaturopath See more