February 25, 2022 By Sarah White No Comments

diy hand sanitizer recipe (+ a wee rant); shopping yesterday I politely declined to use the hand sanitizer provided by the store (I kept my gloves on purposely to avoid this scenario as my skin reacts very poorly to these chemicals); I was then forbidden from touching anything in the store & enjoyed a 'contact-less' shopping experience ... this brings us to my latest blog post: a few data points on why this scenario, and the overuse of hand sanitizer in general, is problematic; The FDA (notoriously lenient in their reporting of harms from common chemicals) has issued warnings about…

May 30, 2021 By Sarah White No Comments

This vegan recipe features tempeh - an Indonesian plant-based protein made from fermented soybeans. Unlike tofu, tempeh is made from the whole bean and contains more nutrients, fibre and iron than it's highly processed counterpart. While most soy products have a bad reputation in the functional medicine space, I firmly believe that tempeh is the ultimate vegan health food and should be put in a separate category. Tempeh is nutrient-dense organic soy product with a high amount of protein (around 20g / serving) and calcium. A recently study from Malaysia determined that the calcium from this plant-based source is equally well…

September 21, 2020 By Sarah White 1 Comment

Today, I'm bringing you a quick hit of the gut health and immunity-building tips that I'm personally using to stay as healthy as possible in these crazy times. There is a lot of fear surrounding the current pandemic, and while most things about this situation are out of your control you do still have the power over your own personal health routines. To be clear, I'm not claiming that any of these strategies will prevent you from getting sick, but keeping your immune system in top shape is still obviously a good thing when it comes to overall health, immunity…

October 20, 2019 By Sarah White No Comments

Not only are elderberries delicious, they also happen to be one of the most well-studied herbal medicines, and a staple in this doctor's natural medicine cabinet. Elderberry syrup created from dried elderberries has powerful immune-boosting properties which makes it my go-to prescription for both kids and adults at this time of year. Studies show that elderberry supplementation can reduce cold duration and symptoms because it's high flavonoid content actually binds to the H1N1 human influenza virus as well as the H5N1 avian influenza virus in order to eliminate them from your system more quickly. The best time to supplement with elderberry extract is within the first…

September 20, 2019 By Sarah White 3 Comments

Dense, tangy and incredibly tasty, I promise you this wheat-free 100% rye and spelt sourdough recipe is entirely worth the effort. So far we've made homemade kombucha, taught you about raising backyard hens, grown our own food (read about my top tomato tips here), and fermented our backyard harvest. Our latest urban homesteading adventure is the most ambitious yet: 100% rye and spelt sourdough bread-making. "Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty… ” - Theodore Roosevelt I have to assume, after months of tears, burnt loaves, long drives (to procure the perfect starter),…

September 14, 2019 By Sarah White No Comments

Fall is by far my favourite season; give me cozy knits and a glass of fancy scotch in my backyard on a cool fall evening and I'm one happy little doctor. While I personally love this time of year, the change of season can bring some unwanted immune issues. The lungs, in particular, are especially vulnerable to colds and flu at this time of year. In Traditional Chinese Medicine theory the lungs are responsible for both temperature regulation and immune function. This means that during change of season your lungs are preoccupied with adjusting your body to changing external temperatures leaving less resources…

August 8, 2019 By Sarah White No Comments

It's zucchini season! This doctor's garden is currently full of fresh summer staples like zucchini, basil, juicy tomatoes and kale. Every summer there is one particular crop that tends to grow more abundantly than the rest. Last year it was tomatoes; we had so many juicy bright tomatoes that we almost ran of out ideas of how to use them up. We canned salsa, made tomato sauces, and even gave them away as gifts to neighbours. While our tomatoes are still doing just fine, this year the humble zucchini has taken over as the queen of the crops in our little…

August 3, 2019 By Sarah White No Comments

This Doctor's Guide to Organic Wine There's nothing like relaxing on a patio in the summer time while sipping a crisp glass of rosé, or curling up on the couch with a great book and a glass of rich red wine in the fall. I practice what I preach and would never ask my patients to forgo their wine, all I ask is that you choose your brew wisely. Quality is key when it comes to wine, which is why I advise my patients to opt for natural, biodynamic, or organic wines whenever possible. If you routinely justify that nightly glass…

February 25, 2019 By Sarah White No Comments

This year my husband and I have decided to commit to a monthly ‘Homesteading in the City’ post to document our adventures in farming / harvesting / chicken-raising / foraging from our tiny plot of land in Toronto. So far, you've learned all about our chickens, and our favourite ways to preserve & ferment our backyard bounty. Thanks for tuning in, and we hope you enjoy our new adventures in Kombucha making from This Doctor's Homestead.  A healthy gut is the foundation for optimal wellness and I love prescribing a cup of kombucha daily as part of my patient's customized…

February 18, 2019 By Sarah White No Comments

This lovely little Valentines day recipe is the ultimate combination of my favourite things: pink, Paris & coconut whipped cream. I'm slightly fixated on all things Parisian, and I'll soon be channeling my inner Parisian it-girl in bed with a big plate of these healthy crepes & a cafe-au-lait (almond milk, always) while flipping through the latest issue of the Paris Review and listening to Serge Gainsbourg albums with my hunny. Valentines day fell on a weekday this year so we decided to postpone our celebrations to this weekend. My husband and I are currently relaxing in Prince Edward County,…