Eating for a Healthy Brain

By Dr. Angelina Riopel, ND

North Americans are living longer than previous generations but as lifespan increases, the risk of chronic disease does as well.

Chronic inflammation is known to have a negative impact on ourhealth by accelerating the aging process and degeneration of various organs including the brain.  Healthy food choices, following an anti-inflammatory diet, like The Mediterranean Diet and maintaining balanced blood sugar levels, can help reduce inflammation, improve brain function and slowcognitive decline.  Research presented at the Alzheimer’s International conference in 2017 found that healthy older adults that followed Mediterranean Diet or a modified version, called the MIND diet reduced their risk of dementia by a third.

“Foods that keep blood pressure normal, provide us with antioxidants, and maintain healthy bacteria in our gut, or microbiome, will serve to help keep chronic inflammation in check in the brain and entire body,” ~ Rudolph Tanzi.

There are number of important difference between the Standard American Diet (aka. SAD diet) and The Mediterranean Diet.  Below is a brief comparison of the two diets:


Chocolatey Chia Immune Smoothie

By Dr. Kathleen Regan, ND

Looking for a change from your fruity, summer smoothie? This chocolatey, chia blend can be eaten warm or cold and combines the perfect winter ingredients. The combined antioxidants, protein, vitamin A, vitamin D & probiotic will help to boost your immune system this winter. It also contains a balance of carbohydrates, fat, protein and fiber that make for a balanced meal replacement.

Ingredients: Makes 1 Serving

1 1/2 Cup Vanilla Cashew Milk
½ Banana
1 Tbsp Cashew Butter or Almond Butter
½ Cup Plain Greek Yogurt
1 Tbsp Unsweetened Cocoa Powder
1 Tbsp Chia Seeds
1 Dropper DMulsion Vitamin D by Seroyal (1000IU)
1 Tsp Astragalus Powder by Harmonic Arts
¼ Tsp HMF Probiotic Powder by Seroyal


How to Get Enough Calcium

By: Andy De Santis, RD and Dr. Kathleen Regan, ND

Andy De Santis is a Registered Dietician practicing at Innate Wellness High Park. He focuses on creating diet plans for patients of Innate Wellness. If you are interested in having a customized nutrition program created for you, please call the High Park Clinic. 

Calcium is one of the most abundant minerals found in the human body. Most calcium is stored either in our bones or our teeth, leaving a small amount found in other tissues or circulating through our blood. The way our bodies use and absorb calcium depends on the presence of specific nutrients, such as Vitamin D, and specific hormones, such as parathyroid hormone and calcitonin. Calcium levels are also influenced by specific female hormones such as estrogen (which increases calcium absorption).

Declining levels of estrogen as women age, through menopause, after hysterectomy, or via estrogen reducing drugs such as Tamoxifen (post-breast cancer treatment) can dramatically affect calcium levels. Individuals who don’t consume dairy can also be at risk for calcium deficiency but they can obtain more than enough calcium from their diet if they know other calcium rich foods! What is most important to know is that supplementing with high levels of calcium can be unhealthy and even dangerous for the body. So if you are low in calcium or suffer from low bone density – you need a balance of diet and supplementation to achieve your daily intake.


Secret Supplements for Aging Skin

With Dr. Kathleen Regan, ND

There is so much more we can do for our wrinkles than serums and creams – although these are important! Did you know that oral supplements also help? Yet when you take a look around a health food shop there aren’t many products available for ‘aging skin’. BUT, if you know what to look for the shelves are brimming with wrinkle repair solutions. Where should you head to find these gems? The JOINT REPAIR section! Aging skin and aching joints have a lot in common when it comes to prevention and repair because they are both types of connective tissue.

FACT: Supplements that repair joint connective tissue can also help repair aging skin


By |March 24th, 2015|Natural Skin Care, Supplements, Vitamins and Minerals|1 Comment

The Truth about Arginine, Lysine and Herpes

with Dr. Kathleen Regan, ND

Oral herpes is a virus (HSV-1) that can become chronic in the body by remaining dormant in the nervous system. It is able to hide from the immune system in this way however, when immunity is low, it creeps back down the nerves to the skin where it causes cold sores. Keeping our immunse system in tip top shape is one way we can fight this virus but watching our dietary intake of arginine and lysine can also help.


7 Innate Tips to Kick the Common Cold

Prevention is by far the best medicine for the common cold. Maintaining a healthy immune system helps protect against frequent colds. More than one or two colds per year may indicate a weak immune system. When we are in peak health a cold should last 3-4 days. A cold that lasts beyond this amount of time is lingering and reflective of a weakness in our natural defenses.

Let’s say you’ve tried everything – even a healthy dose of Vitamin C or Echinacea and that cold just won’t budge. You are still struggling with a lingering cough, rattling chest, sore throat, raspy voice or watery nose. Its time to go back to basics! Skim through the following checklist and give some of the suggestions a try.

Hydration (Endurolyte, Ormus Greens, Silica Tea)
Adequate Protein (Sunwarrior Classic Protein)
Decreased Consumption of Refined Sugars (St. Francis Canadian Bitters)
Rest (Book a Free 15 Minute Consultation!)
Stress (NFH Adrenal SAP or AOR OrthoAdapt)
Warmth (Yogi Indian Spice Tea, Botanica Cinnamon Capsules)
Sunlight/Vitamin D (D Drops by Thorne or D-Mulsion by Genestra)



Sometimes when a cold lingers it is simply because we are dehydrated. This is particularly so if we have run a fever. Our body compensates for a fever by releasing perspiration; this is another way in which we lose our fluids. When we are low in fluid and electrolytes it is difficult for the body to expel mucus or repair irritated and inflamed tissues.

Of course, it doesn’t help if we are naturally dehydrated. Are we consuming adequate water in the day? Does our consumption of natural diuretics such as alcohol, coffee or tea further deplete us of needed fluids? Do we replace the fluids lost during exercise or after a period of heavy perspiration/night sweats?

Here are the Top 3 Innate Recommendations for Hydration:

Endurlyte Supplement by Seroyal. This hydrating powder provides electrolytes required to rehydrate.
Ormus Super Greens Formula by Sunwarrior. Greens Powders are natural high in whole food sources of vitamins and minerals necessary for rehydration.
Silica Tea by Harmonic Arts. Yes, Silica Tea is for the strength of hair, skin, nails and bones. But the reason for this is the rich content of minerals. Minerals are also VERY important for hydrations. Drink it hot, drink it cold.


By |September 25th, 2014|Cold & Flu, Vitamins and Minerals|0 Comments

Wonderful Magnesium!

Magnesium is one of the most abundant minerals in the human body and 50% of magnesium is located in the bones.Magnesium is found in many different foods. The best sources are leafy greens, spinach, legumes, nuts, seeds and whole grains. It is involved in many everyday processes and its deficiency is linked in many chronic diseases from depression to cardiovascular health. Even in today’s world we can become deficient. The question is: ‘Which type of magnesium should we take?’ There are so many types on the market. Different magnesium supplements can help to improve the following physiological functions depending on what salt, amino acid or acid it is attached to:

Muscle building and muscles relaxation
Maintaining regular heartbeat
Immune function
Nerve function
Energy metabolism
Concentration and focus


By |August 14th, 2014|Vitamins and Minerals|0 Comments

Top 5 Supplements for Back-To-School Kids


It’s a bit early to think ‘back-to-school’. Yikes! Starting a little early will help your child experience the health benefits before they are back in routine. Supplements can provide a natural advantage for your child by supporting immune function, physical growth, and concentration. This can keep your child feeling healthy, fit and focused!

Here are the Top 5 Recommendations from Innate Wellness Health Shop:

#1 – Kid’s One Daily by MegaFood

Multi-vitamins help ensure that your child is getting their daily requirements of vitamins and minerals. From boosting the immune system to supporting growth, a well designed multi is a great idea for your child! This multi-vitamin is designed to nourish, nurture and protect. Mega Food is one of the rare ‘whole food’ supplement companies. This means that all of their vitamins and minerals are sourced from real food. No additives, no preservatives, no capsules!


By |July 29th, 2014|Supplements, Vitamins and Minerals|0 Comments