Dr. Katrina Traikov ND

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Topics: healthy eating

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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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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Eating for Heart Health

Petawawa Parks and Recreation presents – Eating for Heart Health – with Katrina Traikov ND Come learn about The health benefits of the Mediterranean diet – even without weight loss How to incorporate some aspects of the Mediterranean diet into our busy lives Practical ideas to support healthy eating Tips for eating for blood sugar balance For more information or to register please contact Shallan Dament at  sdament@petawawa.ca or 613-687-5678 ext. 2103

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Eating for heart health – Classes start September 2014!

Wanting to keep your heart healthy and strong? Dietary and lifestyle changes can have a real impact on your long-term health, your cholesterol levels, your blood pressure, your blood sugar and your weight. The Mediterranean dietary pattern has a host of benefits including decreasing your risk of having a heart attack or stroke, and increasing longevity! And it doesn’t have to be painful or drastic!! Classes are tentatively scheduled for 6 weeks starting September 4th, 2014 – Thursday evenings from 6-7 pm at Active Chiropractic. Cost is $75.00 total. Come learn how to protect your heart in a friendly group environment …

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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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The benefits of eating organic, local and farm fresh

Let food be thy medicine! We eat 4-6 pounds of food per day, and drink 2-3 litres of fluid! Our bodies evolved eating real food, without pesticides or other chemicals, locally, in season. No pill, supplement or treatment can do what a supportive diet and lifestyle can! My partner and I have really been enjoying our weekly vegetable share from the Rainbow Heritage Garden! Their veggies inspired me to write this list of benefits of eating organic, local and farm fresh. If you can think of more benefits, we’d love to hear from you! Feel free to e-mail us at …

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Eight tips for healthy eating

We all know healthy eating is important, but our busy lives can make it difficult. Here are some practical tips to help support you to eat healthy! Eight practical tips that can help support healthy eating 1) Read ingredient lists It sounds like a no brainer, but you’d be surprised what’s in your food! If it has more than 3 ingredients, or things in it you can’t pronounce, feel free to re-consider buying it! 2) Try shopping at the edges of the grocery store and limit your time in the aisles! This helps you stay away from processed foods, and guides …

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Healthy Snacks

Keep your energy and mental focus going strong When we eat foods that release sugar into our bloodstream quickly, our energy (and mood) tends to spike and crash like a roller coaster ride instead of being steady and sustained. We also tend to feel less satisfied and feel hungry sooner. It’s also harder on our body, especially our pancreas! Here are some healthy snack ideas that help promote blood sugar balance. As always, speak to your healthcare provider before making any changes, dietary, lifestyle or otherwise. Snack ideas for blood sugar balance Nuts and seeds (raw and unsalted) Hummus and veggies …

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Eating for blood sugar balance

Keep your energy and mental focus going strong When we eat foods that release sugar into our bloodstream quickly, our energy (and mood) tends to spike and crash like a roller coaster ride instead of being steady and sustained. We also tend to feel less satisfied and feel hungry sooner. It’s also harder on our body, especially our pancreas, and our nervous system. When our blood sugar spikes and crashes it tends to put our nervous system into the sympathetic or stressed out “fight or flight” mode. When our blood sugar stays more even it tends to help keep our …

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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

    Accepted Payment Methods

    Accepting VISA, Master Card, and Interac

    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.