Boost your immune system naturally!

Happy Fall everyone! Check out my video blog with tips to boost your immune system as the cold and flu season kicks off. Feel free to share you own tips below. Enjoy!

Good-bye period cramps!

When it comes to ‘that time of the month’ most women have experienced menstrual cramps at one point in their lives or another. Painful periods are often accompanied by other symptoms such as headaches, breast tenderness, heavy/clotty flow, low back pain, mood swings and food cravings.

All of these PMS symptoms are due to a hormone imbalance called ‘Estrogen dominance.’ This basically means that your body has an excess of estrogen in relation to progesterone.

Excess estrogen could be caused by:

  1. The build up of xenoestrogens in your body
  2. Liver Qi Stagnation: a Chinese medicine syndrome where your liver cannot process and eliminate the xenoestrogens fast enough so they build up in your body causing symptoms.
  3. Low progesterone: Your estrogen could be normal but if your progesterone is low it is not able to balance the effects of estrogen and creates a relative estrogen dominance picture.

How do you know if you have estrogen dominance?

  1. Your symptoms fall under the estrogen dominance category (see above)
  2. You do a blood test for estradiol and progesterone. Blood tests should ideally be done on day 5 and day 21 of the menstrual cycle.  Your hormones change throughout the cycle and this gives a more accurate picture of what is happening in the first half versus the second half of the cycle.
  3. Saliva hormone testing: This test is run through a private lab such as Rocky Mountain Analytical and is usually ordered by a naturopathic doctor. Here is more info on their Female Hormone Panel.

What are some treatment options for estrogen dominance?

  1. Minimize your exposure to xenoestrogens.
  2. Support your liver through diet, herbs and acupuncture so it can clear out excess estrogens.
  3. Boost your progesterone levels through diet, herbs and acupuncture. Or consider Bio-identical progesterone cream if indicated for your individual situation.

To learn more speak to your naturopathic doctor today!

You’re invited to our Reiki Share at the Somerset Health and Wellness Centre

Reiki share is an evening event where community comes together to learn more about, practice and enjoy Reiki. Once a month we schedule a Reiki share night open to the general public, Reiki practitioners and Reiki Masters.

You are invited to connect with healing energy in a group setting, learn and participate in Reiki healing techniques and have a hands-on Reiki treatment from multiple practitioners attending the Reiki share night.

The cost is $10 (cash only)

Space is limited so please R.S.V.P to

The next Reiki share night is:

Tuesday September 13th, 6:30-8pm
Tuesday October 11th, 6:30-8pm

Reiki Share is held at Somerset Health & Wellness Centre

NOTE: The building is locked after 6pm so please dial 210 on the intercom for access.

To learn more about Kelly Sabara our reiki master check out her website!

Now offering bioidentical hormones!

I am pleased to announce we are now offering bio-identical hormone prescriptions. Bio-identical hormones match exactly the chemical structure of hormones found naturally in the body. They are synthesized from yam and soy extracts and can be compounded in a formula that is individualized for you. Bio-identical hormones available are progesterone and estrogen and they are applied topically to the skin.

Common uses of bio-identical hormones include menopause symptoms such as hot flashes, night sweats, insomnia, anxiety, depression, irritability, mood swings, vaginal dryness, and low libido. Progesterone is often used in younger women to trigger ovulation, regulate menstrual cycles and in the first trimester of pregnancy to prevent miscarriage.

In addition to bio-identical hormones, we are also offering dessicated thyroid known as Erfa or Armour. Dessicated thyroid is sourced from a pig’s thyroid gland and provides thyroid stimulating hormone as well as the thyroid hormones known as T4 and T3. This product is useful for symptoms of Hypothyroidism such as weight gain, hair loss, dry skin, constipation and other digestive issues, low energy, low libido, depression, low iron and high cholesterol.

If you are interested in bio-identical hormones or dessicated thyroid please book an appointment to assess if they are right for you. Both require a prescription which can be filled at NutriChem Compounding Pharmacy. We can fax them the prescription and they offer free delivery in Ottawa.

E-mail or call the clinic to book an appointment!


Kick the flu bug 4 week ONLINE program!

Introducing our 4 week ONLINE Kick the Flu Bug program!

The cold and flu season is here! Do you wish to boost your immune system naturally and prevent getting sick this winter?

I’ve teamed up once again with one of the best holistic nutritionists I know, Sonia Turingia from Kick Ass Nutrition.

We are offering the Kick the Flu Bug program at a special introductory price of $98 + HST.

What you’ll get from our Kick the Flu Bug program:

4 weekly podcasts providing you with the info you need to know to prevent getting sick this winter:

  • Is the Flu shot right for you?
  • Identify what foods you need to ADD IN to keep you and your family healthy
  • Why you need FAT to fight a flu or cold
  • Eliminate food evils like excess sugar
  • Should I exercise when I’m sick?
  • What’s the difference between PRE and PRO biotics and why are so important for immune function?
  • The ancient healing wisdom or traditional Chinese medicine


Register today and receive these awesome bonuses!

  • 72 hour sugar kick!
  • Magic Socks Treatment to reduce a fever
  • Homemade cough drops
  • How to use an onion to cure an ear infection!
  • Tasty, quick recipes that will fuel your busy life

I hope you enjoy the tips in this program as you work towards achieving optimal health!

Dr. Ellen Simone, Naturopath

10 Super shopper tips to get you in and out of the grocery store!

Check out my latest blog post for the Ottawa Mommy Club!

  1. Shop with a list! Writing a list beforehand based on the meals you have planned for the week saves a lot of time and extra thinking. It also avoids you forgetting a crucial item and having to spend more time making a second trip to the store.
  2. Organize your list. Write down the items you need based on the section they are located in the store.  For example, itemize all your fruits and vegetables together, then your protein, then your extras like spices and packaged items.  This way, you only have to visit each section of the store once and in an orderly manner, without any backtracking keeping your route efficient.
  3. Shop with a full stomach. If you shop hungry, you are more likely to purchase items like frozen meals and snack foods which you can crack open or heat up with little effort as soon as you get home.  Once you add one of these items to your cart it can be easy to get carried away with more.  If you are hungry, shopping can turn into a frustrating experience since anxiety and irritability emerge when your blood sugars dip.
  4. Shop the periphery. Avoid the aisles as much as possible since they contain processed, sugary, high calorie but low nutrient foods.  Shopping the periphery is where the whole foods like produce, meat, eggs and dairy are.  Remember to choose fresh as much as possible to supercharge your meals.
  5. Stock up on bulk items. Products such as brown rice, pasta, quinoa, chickpeas, lentils, beans, nuts and seeds come in bulk.  Often they are less expensive if bought in bulk and they have a long shelf life.  Always having these on hand in your cupboard allows you quick access to hearty meal ingredients and decreases the number of trips and time spent in the grocery store.
  6. Check for discounts and cut out your coupons. Do this before you get to the store so that you only use the coupons for the items on your list and don’t end up spending more than you intended with spontaneous purchases due to in store marketing.
  7. Change your shop time. Instead of going right after work or on weekends which tend to be the busiest times, try going later in the evening after dinner or mid-day if you can.  Less people in the store means less irritation, clear aisles and faster checkout times.
  8. Shop alone. If possible, grocery shop without your spouse and your children. Shopping with others can be distracting and cause you to waste time.  They can also cause you to spend more on items that appeal to them but were not on your original grocery list.  If you do shop with others, try as hard as you can to stick to your list and not give in emotionally to their desires for chocolate bars!
  9. Plan to grocery shop only once per week at one store that is familiar to you.Shopping multiple times at multiple locations will cost you more time and lead to more spending. Know your way around your favourite grocery store with your eyes closed so that if you are tired, you can spend less energy on figuring out where items are.  If you do this grocery shopping will become as automatic as breathing.
  10. Join a CSA (Community Supported Agriculture) group. Fresh, local and organic fruits and vegetables can be delivered right to your door or close by at a central location. Often CSA’s have options where you can add meat, eggs, grains and other food items to your delivery for one stop shopping that avoids the headache of the crowded grocery store.  Participating in a CSA allows you to eat in season as well as experiment and be creative with your meals.
Image purchased from

Image purchased from

Kick the Flu Bug FREE Webinar!

I’ve teamed up with Sonia from Kick Ass Nutrition to bring you a FREE webinar called ‘Kick the Flu Bug!”

We’re going to show you…

  • What foods to eat to help you stay strong and healthy.
  • The 5 things you should know about proboitics!
  • What really happens when you are exposed to flu germs
  • Learn about our 30 day Kick the Flu online program.

Sign up today! Don’t end up on the couch with a box of tissue this winter, kick the flu bug forever!