Dr. Katrina Traikov ND

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Category: Healthy Eating

Diet weight loss

7 Weight Loss Tips

(that have nothing to do with counting calories or weighing your food) Weight loss can be a touchy subject. As women (and men) we’re bombarded with messages in the media about how we’re supposed to look, and what beauty is, however unrealistic they might be. Sometimes, when we shift our focus, we can achieve our goals in a healthier way. It’s my hope that this article can help you learn something new, and may help you look at weight loss in a different way. These tips are in no particular order. 1) Uncover Food sensitivities A food sensitivity is different from …

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11 Sneaky sources of Gluten and what to do instead

(Or, how to host someone with gluten sensitivity) If your friend tells you they’re gluten-free you might wonder – what’s gluten? What do I cook for them? What’s OK for them to eat? I hope this article is helpful to you. You may also want to ask them directly. If you’re gluten-free, I hope this list of sneaky sources of gluten can help speed your learning curve. In order for something to be labeled as gluten-free in Canada it must contain less than 20 parts per million of gluten. Also, in Canada, food products will typically be labelled with “gluten-free”, “contains wheat” or …

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How to go gluten-free without breaking the bank 

Note: Most of these strategies can apply to eating healthier for cheaper in general. However, just because something’s gluten-free doesn’t mean it’s healthy. Going gluten-free can be an opportunity to re-evaluate your idea of food. 1) Imagine a world without bread The standard North-American diet can be very bread-centred. (eg. wraps, sandwiches, bread and butter). And, many gluten-free products like breads and pastas are expensive, and are just as processed as products containing gluten. What would you enjoy eating if you couldn’t eat bread? Soups, stews, smoothies, bacon and eggs, stirfrys with rice, homemade seasonings or sauces, using leaf lettuce as a “bun” for …

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Celiac disease 

Health Canada recognizes Celiac disease as one of the most common chronic diseases world-wide Celiac disease is much more common that we previously thought. It affects 1 in 133 Canadians. But, up to 90% of those with Celiac disease don’t know they have it. That’s a problem because there are long term health consequences when someone who’s celiac continues to eat gluten. Celiac disease can affect people at any age – not just kids. It’s more common in relatives of those with Celiac disease, and, it occurs twice as frequently in women than men. Unlike an anaphylactic food allergy, the immune reaction Celiacs experience when they eat …

Also related to Chronic Illness, Healthy Digestion, We can help with that |

What’s Gluten and How Can it Affect Me?

Gluten is a protein in wheat and other grains that your immune system can react to.  It can affect people in three ways: celiac disease, gluten sensitivity or wheat allergy. Many people are not affected by gluten at all. Celiac disease is much more common that we thought. It’s estimated that 1 in 133 Canadians have celiac disease. Symptoms of celiac disease vary by age and don’t always involve the digestive system. Gluten sensitivity affects five to six per cent of Canadians. Symptoms of gluten sensitivity can include bloating, abdominal pain, constipation, or diarrhea. They can also include joint pain, headaches, fatigue, brain fog, or other symptoms. …

Also related to Chronic Illness, Healthy Digestion, We can help with that |

Hydration and Being Mindful of the Calories We Drink

We all know staying hydrated is good for us. It helps our body carry out many important functions and helps give our skin a healthy glow! However, it’s also important to be mindful of the calories in the liquids we consume, and to realize that many calorie-rich drinks may not really be helping us to stay hydrated, or may be putting stress on our bodies in other ways. Calorie-Rich Drinks Examples of calorie-rich drinks include: Soda Pop Sweetened drinks (eg. Iced tea, flavoured lattes, many blended beverages) Drinks with high fat dairy products like cream (eg. many blended beverages) Fruit …

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8 Ways to eat more Vegetables

We all know that eating vegetables is good for us They’re packed with antioxidants and other nutrients. Plus, a diet rich in vegetables is linked to health benefits like a lower risk of stroke, cancer, heart disease, and diabetes. But, how do we do it? In general, half of your plate should be vegetables, one quarter should be whole grains or legumes, and one quarter should be a serving of protein roughly the size and thickness of your palm. Also, the size of your thumb should be raw unsalted nuts or seeds or healthy oils. Keep in mind that growing kids …

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What’s the difference between a food sensitivity, a food intolerance and a food allergy? 

Food allergies Food allergies are less common than food intolerances, and are typically mediated by IgEantibodies and histamine – which can cause itching. Food allergy symptoms are often sudden (seconds to minutes or in some cases hours) and can be quite severe or even life-threatening. Reactions may become more severe with repeat exposure(s), or can also occur after exposure to very small amounts of the triggering food in someone who has already been exposed to this food. People who suffer from a food allergy may need to carry an EpiPen or similar product for emergency self-treatment. Common symptoms of food allergies include …

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Farm-fresh veggies

Farm-fresh organic veggies can be a great way to connect with farmers in your community, and to incorporate more veggies into your diet. Farm-fresh organic veggies often taste quite different than some of the veggies you may find at the grocery store, and they often contain more nutrients (along with less pesticide residues!!) Originally published in the Valley Naturopath clinic newsletter March 2014.

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The Mediterranean diet in a nutshell

The Mediterranean diet is well researched. It’s linked with many health benefits; including a lower risk of having a heart attack or stroke even without losing any weight! It can also boost your good cholesterol, lower your bad cholesterol and your triglycerides; and help balance your blood sugar. It can also help lower your blood pressure! Let’s take a look at the components of this dietary pattern. 1) Lots of Veggies (and Fruits) Remember the food guide? Picture the fruits and veggies as the foundation, at the bottom of the pyramid. They’re an important part of our health. The Mediterranean diet involves eating 8-10 servings of vegetables and fruits each day. Fresh vegetables and fruits are a great source of antioxidants; as well as vitamins, minerals, water, and …

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  • Contact and Payments


    To book an appointment call Renfrew Chiropractic
    at 613-431-7272

    To contact Valley Naturopath call 613-631-0137 or
    Email info@valleynaturopath.ca

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    1035 O'Brien Road #23
    Renfrew, Ontario,
    (out of Renfrew Chiropractic)


    Thursdays 12 pm - 7 pm

    Phone visits available by request.
    Click here to contact us for more information.

    Valley Naturopath is the Ottawa Valley’s choice for personalized alternative, integrative and holistic health solutions. Serving Pembroke, Petawawa, Renfrew, Cobden, Eganville, Killaloe, Barry's Bay and Renfrew County.

  • Request Katrina as a Guest Speaker

    Request Katrina as a guest speaker

    Katrina enjoys speaking on a variety of health topics. Her talks are fun and engaging. From stress management and relaxation, to eating for heart health, to healthy aging, an ounce of prevention is worth a pound of cure! Click here to request Katrina as a guest speaker at your next community group, support group, or office meeting today!

  • Disclaimer


    Any information presented here is provided for educational purposes only and is general in nature. It is not intended to be health advice for any individual. Please speak to your health provider before making any changes – dietary, lifestyle or otherwise - for direct and individualized advice. As information changes constantly, the accuracy and completeness of any information presented here cannot be guaranteed. Access of the information presented is solely at your own risk. It will be assumed that access indemnifies Valley Naturopath and any person involved in the preparation of the information presented here from any and all injury or damage arising from such use.