Dr. Kira Frketich ND

03/25/2022

Favorite Recipe Friday!
I use this gluten free pie crust all the time for savory dinners like quiche or sweet treats like fruit pies. Let your imagination go crazy :)

A Gluten Free Tart Crust that is also perfect for those on a Paleo diet, is made with only four ingredients and is the perfect base for a variety of fillings.

12/15/2021

Newsletter Alert!

Check out tips for post-menopausal weight loss and an awesomely delicious Roasted Tomato and Basil Soup.

Happy Holidays!!

09/30/2021

To all my indigenous brothers and sisters and all my settler brothers and sisters - may today be the start of true healing in Canada. Let's move forward together acknowledging the past and what was done. Let's look at how the trauma of the residential schools has rippled into today, and how the Indian Act continues to create injustice and inequity. We can't be truly whole as a nation without doing this work. Talk to your family, friends, government officials, schools, and whoever else you can think of. It's time.

06/30/2021

Listen in on your local radio station to hear stories, music, and art from our indigenous brothers and sisters all day today.

In recognition of National Indigenous History Month, radio stations across Canada will be joining together in an unprecedented collaboration on June 30.

03/19/2021

Favorite Recipe Friday:
I've been making this for my daughter lately and it's an instant hit. She eats the whole thing.........sitting down!!! This may seem like an odd thing to celebrate, but all you parents out there know what I'm talking about :) Enjoy (the recipe and the sitting!)

Vegan Overnight Oats July 22, 2015 « Jump to Recipe » Vegan Overnight Oats Vegan, gluten-free, no bake/raw, oil-free, refined sugar-free, soy-free ★★★★★4.9 from 49 reviews Yield1 bowl Soak timeovernight or 2 hours Prep time5 minutes Cook time0 minutes Total time5 minutes Vegan Overnight ...

03/18/2021

Thursday Morning Health Tip:
Digestion & Depression.
You've probably noticed your gut reacting to your thoughts: when you think of food it gurgles and your mouth salivates, or butterflies and a tight, clenching feeling when you're stressed. Did you know it can go the other way too? Researchers have found that as much as the brain affects our digestion/body, the gut also affects the brain. If you experience something like IBS where your intestines are constantly bloated, crampy, and uncomfortable - depression and/or anxiety may come along with that. I see this often in practice where patient's moods become easier and easier to manage as their digestive conditions get better.
Food for thought :)

03/11/2021

Thursday Morning Health Tip:
'Fake it till you make it' always sounded like fluffy advice to me until I ran into a study that backed it up! Researchers measured hormone levels in participants before and after holding certain 'power poses' for 5 minutes. They found that after the 5 minutes were over, testosterone levels were higher, and cortisol levels were lower!! This means that the way you position your face and posture have huge consequences to your biology. Use it to your advantage - head high, hands on hips, smile on face and 'fake it till your hormones back you up!!'

02/26/2021

Favorite Recipe Friday!
I had a bunch of wild rice sitting in my cupboard and this was the perfect recipe to use it on. We ate it for 4 days straight (I doubled the recipe) and loved it everyvtime :) Enjoy!

This cold wild rice salad is tossed in an orange vinaigrette, with crisp celery and apples, crunchy pecans, and sweet cranberries. It's a perfect salad for Thanksgiving, and can be made ahead of time for a fast and easy holiday meal loaded with Fall flavors.

02/25/2021

Thursday Morning Health Tip: Don't Believe the Brain when it Burps!

I know, it's a weird title but hear me out. Something that all humans have in common is some version of the following stories: 'I'm not good enough', 'I'm not lovable', 'I'm a fraud', etc etc.
Since all of us have these thoughts, they would seem less individual and more of a human condition. If this is the case, why make the mistake of believing the thoughts when they come up?! Why not see it as more of a malfunction, or just a release of air - a burp! When you look at it that way it has a lot less sting, and maybe a little humor :)

01/29/2021

Favorite Recipe Friday!

Cherry Beet Detox Smoothie anyone?

I often refer patients to Alissa's site for smoothie recipe because she lives in the same cold coastal rain forest climate as we do. Her locally sourced fruits and veggies work well for winter here . (If you're curious as to why we need to eat specific foods for specific climates - stay tuned! I post on it regularly and have in the past as well).
Enjoy!

What? Beets in a smoothie? I know that may sound interesting, but it is truly delicious as long as you use a smaller sized beet. Too many...

01/28/2021

Thursday Morning Health Tip:

Connection looks different at the moment. I'm not getting as much social interaction as I once was, so I try to create it wherever I go. I ask the checkout person how their day is going, I talk to people in line behind me, and smile at people out on walks when I don't have a mask on. Is it different? Of course. Is it satisfying? More than you would think :)