Dr. Ana Raquel Freire, MMed., ND

The summer is officially here and it feels oh so sweet!☀️

I encourage you to make the most of this new, budding energy, and dive into some self-care this season.

What's your favourite way to give back to yourself during the summer days?
☀️

Things are heating up!🥵

Nothing like a heat wave to remind you to keep hydrated. Not only is it important for overall well-being, adequate hydration is also important to digestion and nervous system regulation due to the role electrolytes play in these systems.

I advise keeping away from those sports drinks which are full of sugar, artificial flavourings, and artificial colours.

Scroll for my favourite recipe that you can make at home! ➡️

⭐️Save and share!⭐️

Disclaimer: This is for educational purposes only. This is not intended as medical advice. Always speak to your personal physician.
🔥 ☀️

Are you at the whim of your seasonal allergies every year?!

Get ahead of the rising pollen counts and join me for this in-person masterclass, where I share with you what's behind your symptoms and reveal the foundational strategies to helping you manage those allergies, once and for all!

As space is limited, we ask that you please register for this talk!
Give us a call: 905-333-9900
Leave a DM:
or simply comment TALK below👇

Ladies, do you experience this?

**es

Do you ever feel like this?
Bloated after a day of mayhem at the office, appetite all over the place after a big life stressor, feeling nauseated at the thought of an upcoming presentation?... It's no coincidence! The gut and brain communicate!

When you are constantly in fight or flight - your digestion takes a back seat to more pressing issues (aka the perceived dangers).

Join me for this in-person masterclass, where I share with you how the gut and brain communicate and reveal the foundational strategies to helping optimize your digestive function and mood!

As space is limited, we ask that you please register for this talk!
Give us a call: 905-333-9900
Leaves a DM:
or simply comment TALK below👇

Happy New Year!🎊

✨The festive season is here!✨

Wishes of bright and healthy holidays to all you beautiful souls that continue to join me in this tiny community❤

Whether you're celebrating or not, I hope you find moments of pause this weekend and the time to savour the magic which surrounds you.

As for me, I'll be taking my own advice, and unplugging!
So, as I carve out a little time to unwind and take in the festivities, I will be logging off until the new year!😊🎄

And as always, until we talk again - stay well
Dr. A
🎄 🎄

The Holidays can feel overwhelming!🥴

Routines change, there always seems to be more to do last minute than you anticipated, and by the end of the day you’re feeling frazzled and anything but festive😪

Remember to make some time for yourself each day, to regroup and renourish, so that you can be fully present and able to enjoy the Holiday magic!

And if at the end of the day it’s all too much – don’t be afraid to say no to commitments, perceived obligations, or family/friend pressure for things to be or look a certain way. Boundaries around your space, energy, and time are golden right now (and well, always!).

Happy Holidays, fam!🎄💫
Dr. A

Half a decade🤍

These last 5 years in practice as a naturopathic doctor have been a whirlwind! I could have never imagined just how challenging it would be, and yet it's been the most rewarding work.

I hope this space allows for expansion, growth, insight, support, and a few laughs along the way😉

I've got some BIG news to share with you soon - but for now - a thank you!
❤️

If this time change makes you feel awful - this is for you!

These 4 tips can ease the transition, helping you feel like yourself again!

I’m so thrilled to announce this!

Burlington, meet your new naturopath!

Hi👋 I’m Dr. Ana, former MD and now registered naturopathic doctor, on a mission to bridge the gap in patient care.

If you’ve been considering seeing a naturopath – this is your sign!
Come in to see me at The Healing Path.

🤝 Why Book Your Appointment?

1. Holistic Approach: I'm not in the business of band-aid solutions. If you want to get to the bottom of why you're not thriving, holistic medicine is perfect for you.

2. Personalized Care: No one-size-fits-all solutions. Your health is unique, and your treatment plan should be too.

3. Empowerment: I love empowering my patients with the tools they need to feel their best. I'm your partner on your wellness journey, providing knowledge, support, and guidance.

4. Transformation: Whether you're striving for better gut health, reduced stress, or overall well-being; If you want sustainable change, I'm here to make that happen with you.

Swipe for more⬅️

And when you’re ready, book your appointment by calling us at (905) 333-9900.

I look forward to working with you,
Dr. A

Can you believe we are almost 2 months away from the end of the year?!

This year is not the only thing coming to an end - so are your extended healthcare benefits!

If you’ve been meaning to reschedule yourself in or have been waiting to come see me for the first time, this is your sign!🙂 Don't end another year feeling less than your best - there's no need to wait on making those New Year's resolutions to make a change 😉

🤝 Why Book Your Appointment?

1. Holistic Healing: I'm not in the business of band-aid solutions. If you want to get to the bottom of why you're not thriving, holistic medicine is perfect for you.

2. Personalized Care: No one-size-fits-all solutions. Your health is unique, and your treatment plan should be too.

3. Empowerment: I love empowering my patients with the knowledge they have agency over their own health. I'm your partner on your wellness journey, providing knowledge, support, and guidance.

4. Transformation: Whether you're striving for better gut health, reduced stress, or overall well-being; If you want sustainable change, I'm here to make that happen with you.

Your health and well-being are worth every step you take💚

Book your appointment today, and let's unlock the best version of you!

⭐Virtual appointment booking 🔗 in my B.I.O. or DM me for more information on in-person availability⭐

Hope to see you soon,
Dr. A

Embrace the Season of Renewal for Your Health 🍂✨

As the leaves change, so can your wellness habits! Harness the energy of this new season to nourish your body, mind, and spirit.

Your health deserves a season of transformation. Are you ready to take action?

🌱Booking information is always in my B.I.O. and if you need any more information - I'm just one DM away🌱

⭐My Wellness Planner, your go-to place to plan and transform your health this season, can also be found in my B.I.O. or message me for the link (also available on Etsy!)⭐

Is it even a surprise that your gut health is also part of the picture when it comes to blood sugar regulation?

More and more research is coming out to support the role of the gut microbiome (the population of microbes that lives in your gut) in your metabolic health.

If you’ve seemingly tried everything, and are still struggling with insulin resistance, stubborn weight gain, and underlying inflammation – my friend, take a look at how your gut is doing!

If you're tired of going at it alone and are ready for 1:1 help from a qualified health professional -> Hello👋 Let's talk!

My booking link for virtual appointments is always in my B.I.O. or for more information and in-person booking info – send me a DM💌 I’d love to hear from you!

Transform your life in one week with My Wellness Planner!
Welcome to your ultimate wellness journey🌱

It’s so difficult to know what’s working and what’s not in our health (and life) but with the help of this one-week wellness planner, you can start to connect the dots. It’s your ticket to a week of focused planning, personal growth, and meaningful change.

Why This Planner is Your Game-Changer👇

🌱Daily Wellness Focus: Each day, you'll dive into different aspects of wellness. From mindfulness to movement, nutrition, and mood, you'll explore it all!

🌱Morning Rituals: Start your day with purpose. This planner encourages you to start your day with intention with a guided prompt to set a positive and meaningful tone for the day.

🌱Personalized Goals: Your wellness journey is unique. Define your personal goals, and the planner helps you create a roadmap to achieve them.

🌱Daily Inspiration: Get motivated with a daily quote that keeps your spirits high and your mind focused.

🌱Reflection and Gratitude: My Wellness Planner reminds you to check in with yourself, allows you to reflect on your day, providing dedicated space for practicing gratitude and mindfulness during the course of the day.

🌱Evening Routines: End your day with my favourite tool - a brain dump. Helps you to unwind and ease your mind while preparing for your next day. Hello better sleep!

🌱Digital Convenience: Access your planner anytime, anywhere, from your device. Now you can use this planner week after week after week with no need to buy another. Just open up a new copy and you're set. BONUS: Complete with hyperlinked tabs and index for easy navigation.

Ready to experience the power of one week dedicated to your well-being?

Get your very own My Wellness Planner now and start your transformation today! Your journey to a happier, healthier you begins here. 🌟💚

Get it here: https://ana-freire.mykajabi.com/offers/8ASd5UPB/checkout

Stay well,
Dr. Ana

Get ready for a game-changer in your wellness routine!🎉

I’m absolutely thrilled to unveil my upcoming weekly Digital Wellness Planner – your guide to a more conscious day-to-day!

Imagine a planner designed to elevate your every week – from mindful mornings to key health trackers- It's more than just scheduling; it's your personal journey to wellness!

Why go digital? Because you can access your planner right from your device, anytime, anywhere, without the paper waste! AND you can reuse it week after week after week with no need to purchase a different planner🙌

🤩 Stay tuned for the big reveal TOMORROW! 🤩

Are you as excited as I am?
Join my email list (in b.i.o) to be the first to get all the deets to your inbox and receive an exclusive promo code🥳

Like this post to support and share with a friend that would love this!

Gratitude is a superpower for your mind and soul! 💪💖

Here's the secret: When you embrace gratitude, you're not just counting your Blessings; you're rewiring your brain for happiness. 🧠🔁

Boosts Your Mood: Gratitude flips the script on negativity. It's like a beam of sunshine on a cloudy day, instantly lifting your spirits. Rather than reinforcing the less than positive things that may be at play, you train your brain to recognize all this is right among it.

Strengthens Relationships: Expressing gratitude fosters deeper connections. It's a warm hug for your heart and a bridge to others.

Supercharges Resilience: When life throws lemons, gratitude helps you make the sweetest lemonade. It's your armor against adversity. Tough things do happen, but gratitude is a soothing balm.

Reduces Stress: Stress can't thrive where gratitude grows. It's your go-to antidote for worry and anxiety.

Fuels Personal Growth: It's the fuel for your journey of self-improvement. Gratitude propels you forward, encouraging you to be the best version of yourself.

Ready to sprinkle some gratitude into your life?👇
Start small: Keep a gratitude journal, send a thank-you note, or simply pause and reflect on 1-2 things you are grateful for in the moment.

Remember, gratitude is a practice, not just a feeling. So, let's practice, and watch the magic unfold! 💫✨

Share in the comments what you are grateful for! I'll go first...

Has ‘back-to-school’ season done a number on you?!
Whether you're a student or a parent, these holistic tips will help you embrace the new academic year with gut and mental health in mind

1. Nourishing Fuel: Fill your lunchbox with colourful fruits, veggies, protein, and whole grains. Nutrient-dense foods support brainpower and energy levels. Balanced blood sugar levels is the name of the game.

2. Energizing Snacks: Swap sugary snacks for wholesome options like nuts, seeds, and Greek yogurt. They provide sustained energy without the sugar crashes.

3. Hydration Hero: Don't forget your water bottle! Staying hydrated boosts focus and helps with cognitive function. It also aids digestion. Pro-tip: Aim for sips throughout the day.

4. Mindful Moments: Practice your favourite deep breathing exercises as often as you can throughout the day. Mindfulness enhances concentration and reduces stress – a valuable tool for students and parents alike.

5. Digital Detox Breaks: Encourage breaks from screens. Opt for short walks, stretching, or simply looking out the window to rest your eyes and recharge your mind.

6. Prioritize Sleep: Good sleep is key to physical and mental well-being, digestion included. Set a consistent sleep schedule to ensure your body and mind get the rest they deserve.

I’d love to hear your favourite back-to-school tips! Let's inspire each other on this wellness journey. 👇

PS. If you love a good planner to keep track of all your daily habits but feel guilty for more and more paper waste – keep your eyes on this page for something very special coming your way sooonnnn…..🤩

Calling all fellow coffee lovers! ☕
Did you know that your daily cup of joe can have an impact on your gut health?

1. Coffee is packed with antioxidants! And it may come as a surprise that coffee has been shown to be the primary source from which most Americans get their antioxidants. Antioxidants here are important because they protect the cells lining the gut by controlling inflammation, and help support the growth of healthy bacteria.

2. The Prebiotic Perk: Some compounds found in coffee, like soluble dietary fibers, can act as prebiotics – the nourishing fuel for beneficial gut bacteria. A well-fed gut microbiome promotes digestion and overall gut balance. Who knew you could get fiber benefits from a cup of coffee?!

3. Fired up digestion: Coffee is known to be a digestive bitter. It can promote increases in digestive juices and facilitate the work of your pancreas and bile in the process of digestion = overall better and more efficient digestion.

HOWEVER, sip mindfully!
Excessive coffee consumption might lead to stomach discomfort for some with the potential of triggering acid reflux. Because it can also stimulate the colon, this means that for some people, loose stool can be a consequence. Lastly, if you are dealing with other underlying digestive concerns, coffee consumption may lead to worsening of your symptoms.

Remember, individual responses to coffee vary. If you love your coffee, enjoy it in a way that aligns with your gut's preferences👏✨

My advice: Pay attention to your body's response and consider limiting intake if needed.
And if you're looking for coffee with lower acidity profiles that may be gentler on your stomach, opt for dark roast or cold brew.

Have you noticed any effects of coffee on your gut health? Share your thoughts and experiences in the comments below! Let's sip and discuss! 👇

The irony of posting this on social media isn't lost on me😅...but let's talk about a journey that doesn't require a passport or a backpack – it's the journey inward through a social media detox!

I unintentionally fell into a social media detox - and it was everything I needed. To be honest, I was getting creatively burnt out and always having to be "on" was taxing my introverted soul!

Taking a step back from our screens can work wonders for our mental and physical well-being. Here's why a social media detox might be your next best wellness hack too:

1️⃣ Mindful Moments: Reclaim your time and immerse yourself in the present. Whether it's a quiet walk in nature, a heartfelt conversation with a friend, or savoring a delicious meal, you'll rediscover the magic in life's little moments (without the constant interruption from notifications).

2️⃣ Reduced Stress: Imagine a life without the constant comparison, FOMO, and information overload. A social media detox can significantly lower stress levels, giving your mind the breathing space it craves.

3️⃣ Enhanced Focus: Detoxing from the digital world can improve your ability to focus and boost productivity. Say hello to deep work sessions and newfound creativity!

4️⃣ Improved Sleep: The blue light emitted by screens can disrupt your sleep cycle. A detox can pave the way for restful nights and rejuvenated mornings. 😴🌙

5️⃣ Reconnection with Self: Spend quality time with yourself, listen to your thoughts, and embark on a journey of self-discovery.

So, consider taking a break from the virtual world and embracing the real world around you🤍

Ready to unplug to reconnect? Share your thoughts or experiences with digital detoxes below! 👇

Let’s talk about the magic of fermented foods and their impact on gut health!

Fermented foods are full of probiotics that provide your gut with an army of beneficial bacteria, promoting gut diversity and overall digestive health.🦠💚

Including fermented foods in your diet can help with bloating, gas, bowel regularity, and even enhance nutrient absorption (not to mention the numerous non-digestive benefits they also provide)!

Here are some fantastic fermented foods to incorporate into your meals:
✔Sauerkraut: Packed with probiotics and you can put it on anything (a favourite!)
✔Kimchi: A spicy Korean staple for gut health that packs a punch
✔Kefir: A probiotic-rich, fermented drink with diary and non-dairy varieties available
✔Kombucha: A fizzy, flavourful tea with gut-loving cultures (low sugar varieties are best!)
✔Tempeh: Less processed than tofu and a great source of plant protein

Pro tip: Start with small servings and gradually increase to give your gut time to adapt! 🕰️

Do you love fermented foods? Tell me your favorites below or share your homemade recipes!

Let's spread the gut health love together!

And if you're looking for simple, foundational strategies like this one to go from bloated and stressed to thriving - Grab my workshop Fortify! Find the 🔗 in B.I.O

Double tap if you agree!❤

It’s normal to feel frustrated and upset when you’re not feeling well.
I hear it all the time in practice.

It's also common to try to ignore symptoms altogether, making excuses for why you're feeling the way you are or that it's 'normal' because a lot of people experience the same.

What I want you to know is that those symptoms are messengers. They are giving you the information you need to repair what isn't working for your body. Don't ignore this precious information.

When you understand what these symptoms are telling you, you can begin to piece together a path back to optimal wellness.

You also don't have to figure it out all by yourself! Find a trusted healthcare provider that can help you not only navigate what you're feeling, but can also provide you with the best path forward.

In celebration of International Self-Care Day, I’m so pleased to be offering a self-care inspired recharge session during the coming month!🎉🙌♥
•
This is all about giving back to yourself: mind, body, spirit.
Give yourself the gift of restoration and book a session!
•
I hope to see you soon!

Questions? Comments?
Post below or connect via DM.

Our small community has grown a little bigger in the last little while, so it’s time I addressed some of your frequently asked questions.

Did I miss any of your questions? Comment below👇

Anxiety is complex.

Environmental factors, genetics, and brain chemistry could all be at play.
But that’s not all!

When dealing with anxiety, we must also consider the following:
✔Poor gut health
✔Hormone Imbalance
✔Blood Sugar Imbalance
✔Nutrient Deficiencies

Swipe for more➡️

And tell me – do you have anxiety? And if so – has anyone ever investigated further?

If you think one or more of these things could be contributing to your anxiety – let’s chat!
I’d love to be able to help you pinpoint what is going on and get you back to feeling your best!🤍

Gut health has so much more to do than just how your digestion is feeling.

I often like to say that your gut is your gate-keeper.
When it is not functioning optimally, signs and symptoms can start to show up elsewhere in the body.

These can include:
✔Unintentional weight loss/gain
✔Always feeling exhausted
✔Headaches
✔Joint pain
✔Skin irritation (i.e. eczema)
✔Mood disorders (i.e. anxiety and depression)

If you are experiencing any combination of these things, it might be time to figure out if your gut health is playing a role!

Tag a friend that needs to know about this!💌

Want to know my secret weapon to alleviating mental burden?!

Drum rollll🥁 please ……… the brain dump!

I’m a list person. I write everything on a list or add it to my planner. If it’s not written down, I catch myself repeating the to-do lists in my mind over and over – big waste of energy and mental space!😬

Enter the brain dump: a collection of all the thoughts, tasks, or ideas floating around in your head. Ultimately, it is designed to free up that precious mental real estate so you can get on with your day🙌

Think of it as cleaning out that junk drawer you have laying around. Before you can even begin to make sense of it, you need to dump it all out to get your bearings.

A brain dump can be used in different ways depending on what you need👇
✔Purging emotional thoughts that are causing you stress.
✔To-do lists of tasks you want or need to complete.
✔Goal setting – listing things you need to get done to accomplish a goal.
✔Project planning.
✔My favourite: the clean up. No specific theme or purpose other than decluttering the mind👌

Swipe➡️ for the how-to and remember to save this post for future reference📌

Let me know: have you used this technique before? Or will you now?

The summer is officially here and it feels oh so sweet!☀️

I encourage you to make the most of this new, budding energy, and dive into some self-care this season.

What's your favourite way to give back to yourself during the summer days?
☀️