Dr. Katrina Traikov ND

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Category: Healthy Living

5 simple steps to having more energy

So you can get stuff done and enjoy life! All the B vitamins or caffeine in the world is not going to make any difference if you’re running on empty. Here are 5 simple steps you can take to get more energy. Step 1 –  Become aware of how much energy you have.  Everyone starts each day with a set amount of energy. This amount can vary from person to person and from day to day. Make it a daily habit to check where your energy levels are at. Close your eyes and take a few seconds to feel where …

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Change your focus for more Energy

What my grandmother and Pokémon GO taught me about overcoming fatigue When it comes to fatigue, there’s a balance between knowing when to rest and restore, and when to push through. Trust yourself and listen to your body. Or, just trick yourself, focus on something you enjoy, and see what happens. You might be surprised at what you can accomplish! When I visited my grandma in eastern Europe a few years ago, she taught me about the art of changing your focus. There was a lot of family drama going on at the time. She would distract me from it like a …

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get more energy

How to get more energy – without caffeine

Have you ever wanted more energy during the day, and restful sleep at night? Or maybe you want to get over that 2-3 pm energy slump? Have you ever wanted to jump out of bed in the morning full of energy and ready to face the day? This article is for you! Here are 7 tips to increase your energy naturally – without caffeine. 1) Fuel yourself like the Ferrari you are Eating a properly balanced diet that’s tailored to your needs will allow you to fuel your body and set yourself up for success! Learn about eating for blood sugar balance here, …

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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 …

Also related to Healthy Digestion, Healthy Eating, Heart Health, Mental Health, Stress management, We can help with that |

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 …

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

The Power of Gratitude

What simple daily practice can offer you health, happiness, stronger relationships, and an increased feeling of satisfaction with your life? You guessed it – Gratitude.  Best of all, the practice of gratitude can be quick, easy, and free! In this article, we’ll focus on what gratitude is and isn’t as well as the social, physical, and mental-emotional benefits that have been linked with the practice of gratitude. As well, we’ll give you some tips to help you make gratitude a habit. What’s Gratitude? Gratitude is a feeling of thankfulness or appreciation. The practice of gratitude involves spending a little time …

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The Health Benefits of Walking for 30 minutes a Day

The following information is provided for educational purposes only. Before making any changes please speak with your healthcare provider for individualized advice. Walking is a simple form of exercise that you can enjoy at your own pace. It also has a number of health benefits! Exercise should be something you enjoy, and making a habit of it can make it easier to incorporate into your daily routine. Bone Density and Bone Mass Walking can help maintain bone density and has been linked to a decreased risk of hip fracture. Any weight-bearing exercise involves support from our bones and helps to …

Also related to Healthy Seniors, Heart Health, Immune health, Mental Health, Newspaper Article, Stress management |

Exercise – a little goes a long way!

New research may start changing the way we think about exercise One American study looked at activity levels tracked by accelerometers of the general population, and of people with chronic kidney disease. The study divided activity levels into four categories: sedentary, low, light, and moderate to vigorous in order of increasing intensity. From previous research, we know that sitting or being inactive is linked with obesity, diabetes, and an increased risk of dying. Firstly, they found that people with chronic kidney disease typically spend more time being sedentary or inactive than the general population. Perhaps this is also true of people with other …

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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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Habits and The Value of Awareness

When you become aware of something it simply can’t exist the same way it did when you weren’t really aware of it. In the practice of mindfulness, there are two parts of the mind. The first part observes what’s happening. The second part is made up of all the thoughts, feelings, and body sensations that can come up in our daily lives. It can be helpful to realize that we are not our thoughts, feelings, or sensations. Learning to cultivate awareness and observe our thoughts, feelings and body sensations can help us detach from them and gain insight or deeper …

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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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    Naturopathic medicine is covered by most extended health plans (check with your insurance provider for details), or can be claimed as a medical expense on your tax return.

  • Locations


    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.