Ottawa Integrative Health Centre
904 Lady Ellen Place K1Z 5L5 Ottawa, ON, Canada

Is there a magic solution to eating better? There is! And I’m here to tell you all about it.

What if changing your eating habits could be done with the wave of a magic wand?! Cathy Cochrane, NNCP, will be on at 12:40 to show you how!

One of our Amazing pelvic floor health physiotherapists Susannah speaking #transgenderawareness #pelvicfloor#inclusivehealth #lgbtqia

If you've been seeing my post about the emotional eating program starting next week and are wondering if it's right for you. Feel free to watch this quick video. And reach out with any questions that you may have. Happy to help you. Cathy Richards,RD

Unlearning old food habits doesn’t have to be hard! One of my clients described their journey to end emotional eating like climbing a mountain. She said sure it was challenging at first and many times I wanted to quit but once I got to the top of the mountain and had the skills that I needed the descent was easy and continues to be. She was equating the top of the mountain with the end of our program when she had all the strategies to combat her emotional eating episodes. ... In fact when she came to see me in a follow-up session 3 months later she was still using the strategies that she’d learnt and was even sharing them with her friends! She told me that it was challenging and uncomfortable to make the changes but with the support of the group it never really felt hard. That’s why I chose to run my emotional eating programs in small groups so that the participants can connect and support each other. Many become friends and continue to support each other after the program finishes. Emotional eating doesn’t have to run the show. And it’s not about will power at all. In my program we focus on building the skill power to help you end your emotional eating once and for all. If you’re ready, I’d love to support you: https://cathyrichardsrd.com/craving-change-program-oihc/

Reflexology ~ A Step To Pro Active Wellness ... on offer at the OHIC

Today I'll be sharing a simple strategy to help you build on your awareness of when you are eating for emotional reasons. Cathy Richards,RD

A couple of weeks ago, my son made me realize that not everyone knows what I assume they do, when it comes to eating well. Here's a quick breakdown.

"How one of my less-than-ideal parenting moments turned into a lesson about healthy eating habits everyone can learn." Today, Friday, November 13th, join Holistic Nutrition Coach, Cathy Cochrane at 12:40 to hear the story and benefit from her insight.

Are you feeling anxious about eating out? It’s a common discussion amongst the participants in my groups on emotional eating. Many people don’t want to upset others or impose their food choice on other people. Yet often the reality is that the other people don’t see it as an imposition at all. They’re even happy to oblige. ... There’s a strategy that we implement called Assert Yourself and it’s about empowering yourself to let others know what you need. As a mom and the one that’s always looking out for others needs above yours it can feel uncomfortable at first. Often people that experience emotional eating are the caretakers of others. Those that often put their needs at the bottom of the priority list. I encourage my clients to start small. You don’t need to tackle the big situations right away. It can be as simple as asking for the bread basket not to be placed on the table the next time you eat out. Or It can be letting that weekly coffee date friend know that you’d love to walk and chat vs sitting in the coffee shop and eating extra treats. You decide. You try. Then you become empowered around your health goals. One step at a time. How do you feel about asserting yourself when it comes to making choices about your health? Cathy Richards, RD

These seem like pretty reasonable recommendations! Let's just add vitamin D and adequate sleep .

Is the rainy autumn weather making you crave comfort foods? . Me too my love, me too. . Autumn has always been my favourite season with all the warm colours of the leaves changing, fall fairs and warm apple cider. Yum. I can feel the warmth just from writing this. ... . It’s also the season that makes me think of my mom and the big family meals that we used to enjoy, post harvest time of course. The rush of the harvest was over and some great family time was enjoyed. . In Canada we’ll be enjoying our Thanksgiving this weekend and comfort foods will play an even stronger role this year with a pandemic Thanksgiving theme. . Here’s my advice on dealing with meals or eating occasions that may not fall into your normal routine. . Don’t let 1 meal ruin your efforts. . Focus on all the mental health benefits of being social. . And decide ahead of time if you’ll indulge in extra items and then let it be okay. . Or if you’re feeling really encouraged, offer to bring an item to add to the meal that supports your current eating plan. And then enjoy that as most of your meal with a few items added to balance it out. . 1 meal doesn’t make or break your healthy life habits. But spending time with others does help your spirit and that has so many health benefits. . Wishing you a wonderful holiday with family this year. There is so much to be thankful for. . If emotional eating feels like it’s running the show - stay tuned cause I’ll be offering a chance for you to join a 4 week online group program to help you end emotional eating once and for all. . Cathy Richards,RD See more

Autumn . Reflexology Full Menu ....To book an appointment Tel: 613-798-1000 or www.oihc.ca

Our pelvic floor physiotherapists can help you fix your bladder incontinence!

Our relationship with food starts at birth and here's how learned behaviours tie in....

Confused by food labels? You are not alone. It one of my most popular training sessions in the Healthylifestyles program that I've been running for the past 10 years. Sure, as a #healthymompreneur you're aiming to avoid foods with labels and eating as "close to the farm" as possible but in reality some processed foods sneak into your family's meals. (crackers anyone!) ... If you want the deets and no extra fluff hop over to my pop-up group to catch this free training while it's still available. You've got this and it's only 30 quick minutes. https://www.facebook.com/groups/labelreading101withcathyrichardsrd Cathy Richards, RD

Did you manage to do the work, feed the family and hold down the fort while your own self care efforts fell away? High five yourself, you made it! Is the idea of doing more, or managing daily self care overwhelming still? I will remind you that You CAN make it out of the house, maybe hair and make up isn't done, but you will GET THERE! I invite you to come see me for acupuncture. It is an amazing medicine that allows me to treat multiple systems at the same time. Have digestive issues, and also can't sleep, no problem, I have a plan for that. All you need to do is manage to get to the clinic (who cares if your hair is brushed) and I'll take care of the rest. - Dr. Vivienne, ND

Was the best thing you could do over the last number of months, to get out of bed? No problem, that was good enough and congrats for managing it, even if it was only "most days". Now I invite you to make a move for yourself, to rediscover yourself. For your psychological wellbeing, it is time to dust yourself off, give yourself a little shake to reach out. Let's talk about how the varied symptoms of a stress response may have impacted you. Let's fix up your low energy, improve your mood, stop your bowels acting all crazy, and help to relieve any pain you may be experiencing. -Dr. Vivienne

World Reflexology Week 2020 - Come and experience a new path to Wellness To book an appointment Tel: 613-798-1000 or www.oihc.ca