December 19, 2024 By Sarah White No Comments

Everyone needs a great Brazil nut based recipe in their holiday treat repertoire. Brazil nuts are an incredible source of dietary selenium [3 – 4 nuts = around 250mcg] to keep your thyroid functioning optimally while otherwise over indulging in Christmas cookies and cocktails. Selenium has been shown to increase conversion of thyroid precursor hormone T4 to the more metabolically active form T3 which improves metabolism and energy levels through this busy time of year. PrintChocolate Orange Thyroid Tarts Two of these little Brazil nut-based tarts gives you your daily dose of thyroid-loving selenium. They're also low in sugar &…

December 16, 2024 By Sarah White No Comments

It seems like most celebrities are on big pharma's latest injectable 'wonder drug'. Ozempic and other GLP-1 agonists are a class of medications used to treat type 2 diabetes and obesity. They work by mimicking the action of the hormone glucagon-like peptide 1, which helps to reduce blood sugar & appetite, primarily by slowing down digestion and triggering insulin release from the pancreas. While this drug may work for many it's not without significant cost and a pretty lengthly side effect profile. It also seems to have around a 50/50 success rate from what I'm seeing clinically in my patients,…

September 27, 2020 By Sarah White 1 Comment

Seed cycling is so hot right now! I love when traditional food-based hormone balancing practices start trending in the wellness space. Your girl here has been seed cycling for years, but if you're new to the seed game you may be surprised to learn that I often prescribe seeds to female patients with heavy cycles, period pain and all kinds of less than ideal hormonal symptoms. Seed rotation, or seed cycling is a cheap and easy way to naturally boost estrogen levels when they should be highest in the first part of the female reproductive cycle (follicular phase) and progesterone…

January 23, 2020 By Sarah White No Comments

January is thyroid awareness month, which means it's time to introduce you to my favourite daily snack: Brazil nuts. I frequently prescribe brazil nuts to my patients with thyroid disease since they're an incredible source of dietary selenium [3 - 4 nuts = around 250mcg]. Studies show that 200 - 250mcg of selenium can reduce TPO levels by up to a 60%. This is good news for patients suffering with hypothyroidism since TPO is an antibody that causes your immune system to attack your own thyroid tissue leading to autoimmune thyroid disease. Higher selenium dosing of 500mcg (6 - 8 brazil nuts…

December 13, 2019 By Sarah White No Comments

A low sugar, fat-based snack is my go-to 'pre-game' before holiday parties to help me make better choices while still enjoying myself at events. Fatbombs aren't just for the keto crowd, they're wonderfully satisfying and bloodsugar-balancing so you don't need to rush to the dessert table with a ravenous appetite. This festive version tastes like a ginger cookie but is loaded with healthy fats, hormone-balancing flax seeds, and antioxidants. Store them in the fridge for any time you need a sweet snack that won’t throw your blood sugar into turmoil. I've strategically added some flax seeds to these fat bombs for…

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…

July 17, 2019 By Sarah White No Comments

Paleo Lemon Chicken Piccata from This Doctor's Kitchen  Chicken Piccata is my favourite Italian dish, traditionally made with flour, wine and tons of butter. While the original is tremendously tasty, it's sadly not an option in our household due to my issues with gluten & dairy. I've realized that over the years that gluten and dairy flare up my acne and joint pain, and cause my autoimmune markers to absolutely sky rocket. Fried buttery chicken may be tasty, but not tasty enough to risk the return of skin issues, pain and debilitating fatigue. With dietary staples gluten and dairy 'off…

July 11, 2019 By Sarah White No Comments

Green Chia Detox Pudding [Replete Summer Cleanse Recipe] Our bodies need a good seasonal cleaning just as much as our homes do! While your body is designed to detox efficiently on it’s own, most of us are not well equipped to deal with the onslaught of chemicals and toxins that we’re exposed to on a daily basis. ‘Toxins’ (aka heavy metals, pesticides, medications, chemicals and food additives) enter your body everyday through the air you breathe, the water you drink & the food you eat. Most of us are completely overburdened with these chemicals from our environment, which is why…

May 17, 2019 By Sarah White No Comments

My Spring Green Detox Smoothie Recipe Our bodies need a good spring cleaning just as much as our homes do! While your body is designed to detox efficiently on it's own, most of us are not well equipped to deal with the onslaught of chemicals and toxins that we're exposed to on a daily basis. 'Toxins' (aka heavy metals, pesticides, medications, chemicals and food additives) enter your body everyday through the air you breathe, the water you drink & the food you eat. Most of us are completely overburdened with these chemicals from our environment, which is why I commit to…

May 10, 2019 By Sarah White No Comments

The Clean Green Ketogenic Reset: Balance blood sugar levels & improve your metabolism in only 20 days.  My favourite way to reset after a holiday is to follow a strict ketogenic diet for 20 days. This is an excellent and delicious way to improve insulin sensitivity and shed a few extra pounds after a few weeks of indulgence. While a long term keto diet can be difficult, and isn’t recommended for everyone, a short 3-week keto reset is achievable and can lead to some truly amazing health benefits. Today’s post will teach you how to do your own clean keto-style diet for…