Dr. Tamar Ferreira, BSc, ND

08/09/2025

Hot flashes, mood changes, or insomnia keeping you back from showing up as your best self?

I'm updating my hormone replacement therapy education so that I can better help women going through the menopause transition.

HRT is the standard of care for treating menopausal hot flashes.

The closer you start treatment to your last menstrual period, the better the benefits for cognition and cardiovascular health long-term.

And you can get benefits long-term from just 2 years of treatment if you decide to stop after.

I'll be sharing more info about this in upcoming posts!

08/01/2025

Struggling with uterine fibroids? There are some natural treatments that may help!

Uterine fibroids thrive in a high estrogen, high inflammation, and insulin resistant environment.

Guess what can help with all of that? Adequate Vitamin D! And usually not just the 1000-2000IU a day that is usually recommended.

Make sure to get your levels tested so that your dosage can be personalized and we can safely dose higher if needed.

I can get you tested and then walk you through your next steps! Send me a DM or book an appointment here https://www.tamarferreirand.com/book-now.html.

07/11/2025

🌸 Ladies, say goodbye to those pesky period cramps! 🙅‍♀️

Did you know your diet can be a game-changer? 🍎🥑

Here's the scoop:
✅ Load up on fruits & veggies (8-10 servings/day)
✅ Drizzle some olive oil magic (1-2tbsp a day)
✅ Embrace whole grains
✅ Go nuts for omega-3s
✅ Ditch the salt (and the bloat!)
✅ Skip the booze (your uterus will thank you)

Bonus tip: Soy protein and ground flax are your new BFFs! 💪

07/03/2025

🕰️ Tick tock, sugar shock? Not with intermittent fasting! 🍽️

New research suggests skipping late-night snacks could be your ticket to better blood sugar control. Here's the scoop:

✅ 12-hour overnight fasts may boost insulin sensitivity
✅ Your body becomes a fat-burning machine
✅ Daytime eating could be the key to metabolic magic

But remember, one size doesn't fit all! Talk to your doc before jumping on the fasting bandwagon.

If you are overly sensitive to hunger cues, intermittent fasting may not be the best for you (as it may lead to overeating), or you may need to adjust what you are actually eating during the day.

Who's ready to give their pancreas a break? 💪🥑🍳

06/12/2025

Having trouble getting your vegetables in? Or, do you have a picky eater in the house? Primarily veggie smoothies have helped get my daughter to eat more vegetables, while we keep offering more vegetable options at other meals. It also helps the adults with blood sugar control and getting our nutrients in.

This one was surprisingly a hit! Raspberries, beets (cooked), zucchini (raw), carrot (raw), soy milk, ice cubes, vanilla, cinnamon, and protein powder (vanilla flavour). My daughter drank hers AND half of mine!

05/14/2025

I remember a patient I had who had severe anxiety, with panic attacks. Her iron stores were low (below normal range), but she hadn't been interested in supplementing with iron because it caused digestive issues in the past so she had stopped.

However, the iron deficiency anemia played a big role in her anxiety. Treat the iron deficiency, and the anxiety improved.

No healthcare provider had told her before that the 2 conditions could be related!

Are you having trouble taking your iron supplement because of digestive issues or nausea? Let's talk about some options for you, because everything takes more energy and effort when you are iron deficient!

01/30/2025

Rethink your smoothie - a veggie smoothie (or primarily veggie smoothie) is generally a healthier choice than a fruit packed one, and can be delicious!

This smoothie was enjoyed by me, my husband, and my 2 year old and tasted like "ice cream" - their words, not mine!

And the secret ingredients? Cauliflower (steamed, then frozen), sweet potato (steamed, then frozen), nut butter, cinnamon, ginger powder, vanilla extract, soy milk, chocolate flavoured protein powder (sweetened with stevia), water.

You gotta try it to believe it!

01/30/2025

Did you know changing the order in which you eat your food can improve your blood sugar?

Eating non-starchy vegetables and/or high protein foods before the higher carb portion of your meal can reduce the blood sugar spike after your meal!

Eat your veggies first.
Protein next.
Carbs last.

You're welcome! 😊

01/22/2025

Do you want to improve your digestion, blood sugar control, or high cholesterol?

One added food in your diet can help: psyllium husk powder! It's a great source of soluble fiber.

You can be tough and just down it in a glass of water, or you can sprinkle it on yoghurt, steel cut oats, or in a veggie smoothie.

Or, you can get fancy and make these 5min prep crackers! https://www.gimmesomeoven.com/seed-crackers/

How much should you consume? Work your way up slowly and with lots of liquids (it will plug you up if you don't), in divided doses throughout the day with meals. Each tsp has about 2g of soluble fiber. For certain conditions like high cholesterol, you may want to work up to 5tsp a day to get 10g of soluble fiber.

(Yes, Metamucil contains psyllium, but I prefer plain powder without the additives.)

01/10/2025

I have relocated! As of Jan 1st, 2025, Downtown Brampton Wellness Centre has moved a short drive down to Head to Toe Chiropractic and Wellness Centre.

Check out our location, hours, and online booking here: https://www.tamarferreirand.com/book-now.html

If you are a patient, your file has been transferred and you can continue your care seamlessly, in person or virtually.

Looking forward to seeing you at the new location!

​ Book your appointment with our online system here . Please note: Downtown Brampton Wellness Centre has relocated as of Jan 1, 2025 to Head to Toe Chiropractic and Wellness Centre. ​To make...

12/18/2024

One of the healthier and tasty, gluten-free and dairy-free cookies you can make this Christmas season. Just made this and added some lemon zest at the coconut oil step. Toddler is asking for more!

When we were creating recipes for Girl Scout Cookies (specifically these Tagalongs), we loved the cookie base so much we wanted to turn it into shortbread

10/04/2023

Need to avoid dairy? This is a delicious vegan frosting recipe I made recently, paired with carrot muffins. It will melt when warmed so make sure to spread it on fully cooled cake or muffins.

A simple step-by-step tutorial on how to make vegan cream cheese frosting that’s creamy, tangy, sweet, and savoury. The perfect vegan butter & refined sugar-free addition to vegan cakes.