Dr. Natalie Senst, ND

11/26/2021

Gut-brain health in a bottle! Of hot chocolate mix!
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I'm so happy to have this creation of mine ready to go for you - and it makes an excellent gift!
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Limited stock! Taking orders by email: inhealth@nataliesenst.com
👉Swipe for ingredients 👉
Made with medicinal grade organic lion's mane extract to boost your bran, nervous system and gut! All ingredients are organic and unprocessed!
No aluminum-laced Dutch processed cocoa (this has raw fermented cacao - rich in antioxidants, iron, magnesium)
No refined sugars (this has lower glycemic, nutrient dense coconut sugar)
Lion's mane: supports the nervous system and immune system, adaptogen, nerve regeneration and growth, anti-anxiety, memory and cognitive function, gut lining healing
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11/19/2021

Working on my superfood hot chocolate recipe! With brain and gut health boosting mushroom lion's mane!

Ingredients:
🍫- organic cacao powder (not Dutch processed cocoa!)
🥥- organic coconut sugar (lower glycemic sugar)
🍄- organic lion's mane extract powdered (neuroprotective, memory boosting, anti-anxiety adaptogen!)

I'm planning to have these for sale in the clinic in December! Message me if you'd like one - I'm thinking they'll make great stocking stuffers and teacher gifts!

I love bringing a thermos of hot chocolate along for family hikes in cold weather! So cozy! See you in the woods this weekend - cheers!

Also: loving this dairy-free creamer by 🙏

10/25/2021

👉 swipe to see what's in my mug!
Brrr...the cold weather is here and I'm craving warm sweaters and warm drinks! Eating more soups, more cooked and roasted veggies and I'm drinking my morning cup of Change of Season Soup each day.
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I've got extra to spare if you need ( soup that is)
Link in bio to order 👆
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Why do I drink it? All of the herbs support immune health by improving digestion - providing warmth and energy when the weather starts lacking ⛅ 🌧
🍁 astragalus - for energy and immune stabilizing (think strengthening defenses internally - while I wear scarves to cover my neck for external protection!)
🍁 codonopsis - for energy, digestive support and lung health
🍁 Chinese wild yam - nutrient rich and energizing, lung health
🍁 goji berry - antioxidants, brain health and nourishes blood, liver, kidneys
🍁 ginger - warming, promotes circulation, anti-inflammatory
🍁 synergy of all - together these herbs have been used in traditional Chinese medicine to help the body and immune system adapt to the changing weather
(I think with effects, we may be seeing more weather fluctuations and be needing to nourish and support our bodies a little more!)

09/04/2021

In need of some simple healthy meal inspiration?
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I am often emphasizing how to use food as medicine - but here's a reminder that taste doesn't have to be compromised!
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This most flavourful meal was prepared quickly with a few fresh ingredients to help heal from an injury - so anti-inflammatory and immune health were top of mind!
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Super anti-inflammatory foods in this meal:
- extra virgin olive oil (EVOO)
- omega3 rich fish (vitamin D too)
- brassicas: broccoli, bok choy
- shiitake mushrooms (vitamin D, immune support)
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Ingredients:
- Fresh fish (arctic char) - oven baked with a little olive oil (ideally lemon too) for 12 min
- Quinoa - simmered 10min
- Veggies (half a plate) - i had no garlic/onion (i start every veggies dish with onions!) so fried the shiitake mushroom (immune support) slices in EVOO first, then chopped in a local heirloom tomato 🍅 - and later added chopped bok choy and broccoli 🥦 (brassica family veggies) and a few pieces of leftover asparagus!
- Tip: use a lid on your veggies to create steam naturally and cook just until colours get brighter!
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This makes an excellent or meal if you skip the fish - and add some more mushroom or lentils - or if you swap in zucchini instead of grain

08/20/2021

How is your relationship with control? Mine isn't so healthy but I'm working on it. I always try to do it all myself. Does the juggling act sound familiar?
It's time to a little more
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What are you working on letting go of?
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Reposted from .naturopaths - thanks for this inspirational tip!
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04/22/2021

A little sunshine for you! How are you feeling?
🌞🌤🌥🌦⛈🌩🌨
There's a lot to be worried about right now - from new variants to our daily battle to protect our earth ( ) - how are you finding ways to stay energized, motivated and ready to tackle each new day and challenge?
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I struggle often, but here's some things I do:
1. Phone a friend (talking about feelings, or even just allowing a break to laugh and relax)
2. Get out in nature (and be thankful for that!!) - I'm growing some edible flowers indoors too - and get lots of joy from the sunny calendula flowers (pictured), nasturtiums and marigolds - will plant outdoors in May!
3. Have a creative outlet (for me it's the seed starting/gardening, but also drawing and painting with my kids!)
4. Self care: from setting better sleep boundaries (my bad habit), to herbal tinctures ( ) and I'm trying to take my medical knowledge and apply it to myself- and I'm happy to share with you!
5. Bad days happen: allow the bad day to not take over - do some of the above on a bad day, and less of the struggling through, staring at a screen, and beating yourself up for what you're not doing.
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I hope you're finding the comfort and care you need to get you through. Here's hoping I can bring a little sunshine to you!
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04/06/2021

Join me virtually this Thursday, April 8 at 4pm to learn more about "Demystifying Detox" and get some practical tips that you can use at home right now! It's free - see link in bio to sign up!
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Grounding (or earthing) is a science-supported practice of connecting yourself to the earth's electrons to balance your own biological rhythms. It's a great spring exercise to do on a day when the earth is warmed by the sun.
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Benefits include sleep/stress via cortisol regulation, mood regulation, pain management, improved energy and general well-being!
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02/16/2021

If you suffer from painful periods - especially if you need to reschedule your plans around your period - this isn't normal!! Please reach out for help!
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Let's do this - treat the whole person: reduce estrogen (in environment), reduce inflammation in your body, increase veggies, remove trigger foods, replenish deficiencies, address your stress!
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If you know someone who could benefit from this message, please tag them!
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Was so happy to see this article on CBC yesterday talking about this major healthcare miss!
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Share with other women you know!

02/02/2021

11/24/2020

Clinic is open! I'm here for you - naturopathic medicine is still in operation through this lockdown in Toronto
Best practices are in effect for the health of our community - here's a little then/now contrast for acupuncture (swipe!)
I'm rocking the clinic coat, facemask and face shield to keep you as safe as possible when you come in for treatment!
Virtual visits are still being prioritized, so in-clinic visits are primarily for acupuncture. Curious if you might benefit from acupuncture? Ask and I'll let you know!
Most common TCM diagnosis is Qi ("Chee") stagnation - of Liver, heart or lungs:
😒All = sense of a lump in throat, stress/low mood, less appetite (or constantly grazing!)
😡Liver = irritable, easily frustrated, abdominal pain/bloating, PMS, trouble focusing/planning
😟Heart = palpitations, chest fullness
😥Lung = worry, sadness, sighing, chest pressure
☝️You can have more than one diagnosis too - it's all connected!
Remember to take care of yourself! You may even have unused benefits to claim before year end. Here's to staying safe and staying healthy!

10/08/2020

Fall bounty: it's amazing what nature provides us!
While up north recently, kids and I noticed a bunch of freshly fallen acorns... so naturally, we collected them. Recalling a favourite book (The man who cooked for himself) and an edible plants guide to North America, I was inspired to use the acorns as food. So we cracked them open and ground them in the coffee grinder. They had the most delicious maple flavour! And so, they were promptly mixed into our weekend waffle recipe (thanks are sent every week to for the inspiration to get the waffle maker!)
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10/06/2020

CONTEST IS ON!
Win a bag of Change of Season Soup herbs (see my bio, or blog at nataliesenst.com/post/changeofseason )
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Rules:
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You have until Friday to:1. Like this post 2. Tag as many friends as you'd like (for up to 10 entries for the first 10 people you tag)3. Contest closes Friday, October 9th at 9pm.
4. Winner will be announced on Thanksgiving Monday (October 12)
Be thankful
Be warm
Be healthy

10/01/2020

It's here! Change of season soup is now available for you to make at home. See link in bio! Each bag is a blend of 5 herbs and will make 4 litres of broth. Enjoy as part of a bone broth, or chicken soup or simply simmer in water for 1 hour.
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A Traditional Chinese Medicine staple for heading into the fall/winter season.
🍁 Boosts qi (energy and immune defence/balancer)
🍁Adaptogenic (stress-resilience)
🍁Liver support
🍁 Anti-inflammatory.
💪Such a powerful concoction! It's important to get the right herbs and high quality products.
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When to use this? As a morning hot beverage, 0.5 to 1 cup daily. Take for 2 weeks during a season change, or ongoing if you feel weak/stressed or are prone to getting sick easily.
Come pick up yours now! Available at my new clinic location on Bloor, just west of Christie - Northstar Naturopathic Clinic.
Email inhealth(at)nataliesenst.com to order!

05/29/2020

Parents! Are you finding this adjustment a struggle? (I know I am) You're spending way more time with your kids than ever before, as teacher and parent - so what've you learned about your kids (and likely yourself)- for better or worse? In need of tips for helping them with focus and motivation?
I've learned I parent better and my kids behave better when we have a totally immersive experience - an activity that requires multiples senses to be engaged (things like baking or visiting a forest/wilderness, or exercising in age-appropriate ways)
Let's talk brain health - how are your kids doing with learning while at home?
Does your child struggle to follow a strict school routine?
Are they "unfocused"?
Are their learning issues BETTER or WORSE at home? What's different?
What have you noticed about their learning styles? Do they have a time of day they focus best? Are there tasks that engage them more?
If your child was to go back to school on Monday, what have you learned from this experience?
Not all kids learn at the same pace or in the same way. Some require more visual or audio. Some need more physical movement as they learn. Some are bored or anxious or trying to process other issues in their life that are keeping them distracted. Genetics, nutrient deficiencies, gut dysbiosis and neuroinflammation (from diet and environmental toxicity primarily) can also impact learning behaviours. Sometimes we use labels like sensory processing disorders, ADHD, or even autism/ASD
Labels aside, if your child has struggled with school recently, and is either doing better or worse now that they are in school online, now is a great time to support their brain, calm their mood and increase their focus
Starting now will give enough time to make slow/manageable but meaningful changes over the summer to set your child up with the tools they need to allow their brain to flourish in September. See link in bio for bookings and to learn more!☝️

05/13/2020

How are you hanging in during COVID-19? Which of these are you struggling with most? (mine is not sleeping enough hours!) Is anything here new to you? Add one of these to your routine this week!
Remember that immune health during COVID-19 (and any cold/flu season) starts with great hand hygiene (wash often with soap and water), staying home when sick, and following public health recommendations!
Ready to up your game? Here's 5 more things you can do to support your immune health:
(See immune tips linked in bio!👆)
1. Stress-reduction 😴🧘‍♀️🌳🤸‍♂️ (sleep quality & quantity, time in nature, breathe/meditate, exercise and play - these are your foundation - see my bio for more info)
2. Eat with awareness 🍽 (are you craving sugar or greasy foods? are you eating when hungry? are you eating mostly vegetables? are you learning to cook?)
3. Detox naturally 🥦 (your liver, kidneys and bowels all work to help you detox daily - how are they working and what's the toxic load going in? Alcohol, sugar, plastic food containers, aluminum foil all contribute to toxicity! Foods like garlic, onion, brassicas and fresh cilantro and parsley are great detox support)
4. Add antioxidants 🍵 (these foods are often anti-inflammatory as well and lowering inflammation in your body is a key step to helping your immune system fight off new infections - try foods high in vitamin A, C, E, selenium, and polyphenols - like blueberries, ginger, turmeric, extra virgin olive oil, dark chocolate over 80%, green tea and leafy green veggies)
5. Adaptogens for resilience 🍄 (mushrooms are the most easily accessible adaptogen - from white button, to shiitake and more, just cook at least 10 minutes to activate, or try a tea of holy basil aka tulsi leaves - they can grow just like basil in your garden!)

05/05/2020

As the weather dips back into cool (wintery?) temps this week, you can bet I'll be sipping a lot of my favourite morning ritual: bone broth!
I enjoy a coffee here and there, but if I haven't slept enough (often) or am feeling tired/rundown, I skip the coffee and opt for this real immune boost.

What makes my bone broth unlike what you'd find in stores? Check out my recipe below with superpower secret ingredients, rooted in Traditional Chinese Medicine herbal wisdom!
(available at health food stores - call in advance, plan your visit & stock up - avoid excess shopping)

Need more support? I'm here to help. Book a free 15 minute visit!
https://www.smartnd.ca/online-booking/2191/NatalieSenst

Is bone broth worth the hype? Bones may not offer high mineral value, but their collagen content with added mushrooms and immune-supporting herbs is a winner for cold and flu season, fall or spring! A great coffee-alternative. A nourishing, sugar- and caffeine-free beverage.

04/22/2020

One important value I teach my kids is connecting with mother earth.
I'm concerned about the wellness of our planet and what will be left for our kids to inherit. But I believe having a love and respect for the earth and all that grows upon it is a key foundation to building humans who will be ready to make the changes needed to protect our planet.
What do you do to build a connection to nature for your kids?
Here's some things we do:
🌎 feel: garden & plant seeds together
🌍 taste: cook & eat meals together (giving thanks at our meals too)
🌏 see: pause to notice beauty in the living things we see in the neighbourhood (birds & flowers, lifecycles of plants)
🌎 smell: get out of the city (when possible) & notice the air is different, the spaces are wider, smells are earthier
🌍 hear: listen to birdsong and make up stories about what they might be saying to eachother, to us and to other animals
🌏 move: use our bodies to experience nature - grass/soil (snow in winter) with hands, and barefeet in warmer weather - waterplay with whatever you've got, a hose, a table, or a lake - or take a different view, with somersaults and downward dogs too

@ Seaton Village

04/08/2020

A thought for our global situation: learn from nature - practice patience and build resilience.
Rain or shine, these beautiful chives wait out the winter and come up early each spring in our garden. It's been a delight to have their cheery green to brighten the brownish scenery.
Each plant or seed waits patiently all winter for their time to reach out into the world. This early spring bloomer needs to be resilient too as it faces many adversities, including yesterday afternoon's hail (see next picture).
How are you building resilience?
To stay strong and healthy and weather the viral storm we are in:
~ Cultivate calm and peace.
~ Be patient with yourself.
~ Sleep.
~ Get fresh air and exercise (safely).
~ Spread kindness.
~ Eat simple, healthy food
If you are struggling to thrive, reach out! I'm here.

@ Toronto, Ontario