Dr Cobi

09/04/2024

Hormonal imbalances are often the underlying cause of ongoing weight gain in menopause. These imbalances can be due to an accumulation of toxins in your system.

Researchers have now identified several ways that toxin overload can be a cause of obesity. When the buildup of toxins blocks your liver’s detoxification pathways, unwanted weight gain can result. Here is a snapshot of what can happen:

• Normally our detoxification pathways are open so that we can eliminate toxins and prevent weight gain.
• When we are continually exposed to toxins from sources such as pesticides, plastics, toxic foods, pollution and chemical laden body products, the detox pathways become too burdened to work efficiently and weight gain occurs.
• These toxins can cause weight gain because they mimic our own hormones and alter fat deposition. They also alter the way that we metabolize sugar and worsen hormonal imbalances in menopause.

Wondering if you are toxic and need to cleanse your body? Here are some tell tale signs:
• Weight gain despite not overeating
• Caffeine and/or alcohol consumption on a daily basis
• Sluggish bowel movements (2-3 times per week)
• Medication sensitivities
• Sinus congestion and/or post nasal drip
• Poor nutrition choices
• Skin conditions such as Rosacea/Eczema/Acne and or Psoriasis
• Headaches
• Ongoing fatigue
• Brain fog
• Digestive upset (gas and bloating)
• Frequent colds/infections

Are you 50+ and struggling with weight gain? I'd love to help you get to the root cause. Book an appointment for a 1-on-1 deep dive and get on the path to optimal health.

09/01/2024

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08/31/2024

Chickpea, Quinoa and Artichoke Mason Jar Salad

Prep some of these and store them in your fridge for easy, healthy lunches.

Servings: 4

1 cup Quinoa (dry, rinsed)
1/2 cup Green Salad Dressing **see below
2 cups Chickpeas (cooked)
1 cup Artichoke Hearts (from the jar, chopped)
2 cups Cherry Tomatoes (halved)
1 cup Parsley (roughly chopped)

1. Cook the quinoa according to the package directions. Let it cool for 10 to 15 minutes.
2. Divide the dressing into each mason jar then layer with chickpeas, quinoa, artichoke, tomatoes, and parsley.
3. Seal the jar and refrigerate until ready to serve. When ready to eat, shake the jar, and dump into a bowl. Enjoy!

**Green Salad Dressing
Servings: 3

1 Avocado (large)
1/2 cup Parsley, Cilantro, Basil, Mint or any combination of fresh herbs (stems removed)
1 stalk Green Onion (trimmed, chopped)
1/4 tsp Sea Salt (to taste)
1 cup Water (divided)

1. Add the avocado, fresh herbs, green onion, salt, and half the water into a food processor. Blend until smooth, scraping down the sides as needed.
2. Add more water, one tablespoon at a time until your desired consistency is reached.

08/29/2024

08/29/2024

Boost your protein
• Aim for 20-30 grams of protein per meal
• Focus on clean sourced concentrated animal protein
• Breakfast ideas: cottage cheese with tomatoes, yoghurt with cinnamon, eggs, turkey sausage patties, protein pancakes (almond flour, eggs and protein powder)

Reduce grains or eliminate completely
• Eliminate all grains including pasta, breads, rice, quinoa, oats etc.
• Focus on healthy complex carbs like squash, sweet potatoes and yams
• If you cannot eliminate grains completely then limit your servings to one per day

Eliminate all sugar and alcohol
• Alcohol damages your beneficial gut bacteria, contributes to excess estrogen, disrupts your sleep and increases carb cravings
• Eliminate all sugar including fruit and processed sugars
• Substitute stevia or monk fruit

Re-populate your Akkermansia species in your gut
• Low levels of this beneficial bacteria cause increased caloric absorption from food
• Take Ultra Flora Biome Pro which targets Akkermansia growth

Balance your blood sugar
• Insulin is a hormone just like Estrogen and Progesterone and often becomes resistant in menopause
• Eliminate snacking to keep insulin low in between meals and space your meals 4-5 hours apart
• Take Metabolic Xtra to balance blood sugar, reduce appetite and control cravings

If you are still struggling with the frustration of weight gain that will not budge, book your free Metabolic Balance Discovery Call to find out if you are a candidate for this revolutionary personalized weight loss program.

👉 I have a 100% success rate helping people lose weight with Metabolic Balance!

08/22/2024

Build a strong foundation of health. Your body needs consistency (NOT PERFECTION).

You can slowly adopt the following habits:
• Consistent sleep patterns
Go to sleep and wake up at the same time each day to restore your circadian rhythm.

• Reduce and manage stress
This is an ongoing project! The goal is not to have zero stress as that is not realistic but to better adopt stress management techniques.

• Love your nervous system
Add in short daily practices to take your nervous system out of “fight or flight” and into “rest and digest”.

• Eat quality protein and healthy fats
Your hormones love consistent clean protein choices and good sources of healthy fats.

• Balance your blood sugar
Eating 3 meals per day spaced apart by several hours allows for your insulin to have an opportunity to reset itself.

• Move your body
Do what feels best for you but avoid prolonged or excessive cardio. Anything is better than nothing.

• Take the right daily supplements
There are certain nutrients that your hormones require to function optimally and we cannot get them all through even the most perfect diet!

• Support your digestion
Eat fermented foods as well prebiotic foods to keep your gut happy. Aim for 30 grams of fiber per day.

• Reduce your exposure to xenoestrogens
Avoid endocrine disruptors found in common household products that disrupt our hormones.

08/21/2024

Kimchi Beef Cauliflower Bowl

40 g of protein per serving PLUS fermented yumminess to support gut health!

Servings:4

Kimchi Beef Cauliflower

2 heads Cauliflower (small, cut into florets)
2 tsps Chinese Five Spice
3 tbsps Extra Virgin Olive Oil (divided)
Sea Salt & Black Pepper (to taste)
1 1/2 lbs Extra Lean Ground Beef
2 Garlic (clove, small, minced)
2 tsps Ginger (minced)
1/2 cup Kimchi
2 stalks Green Onion (chopped)

1. Preheat the oven to 400ºF (205ºC). Line a baking sheet with parchment paper.
2. Add the cauliflower, Chinese five spice, half of the oil, salt, and pepper to a large bowl. Toss to combine. Spread everything onto the prepared baking sheet and cook in the oven for 20 to 25 minutes or until the edges have browned.
3. Meanwhile, heat a cast-iron pan over medium heat and add the remaining oil. Add the beef, garlic, and ginger. Season with salt and pepper. Cook the meat for five to seven minutes, breaking it up as it cooks, or until it is cooked through.
4. Divide the cauliflower, beef, kimchi, and green onions evenly between bowls. Enjoy!

08/17/2024

While hot flashes and night sweats are the most common complaints in perimenopause and menopause, there are many safe, quick and effective remedies to cool the heat.

The first recommendation is to get the proper comprehensive hormone testing to determine the level of hormonal imbalance(s). The Complete Female Hormone Panel is one of the most popular testing panels to get done year after year at my clinic for a reason! This type of testing helps to uncover even the subtlest imbalances which could be creating monumental issues. The combination of blood and saliva testing covers all relevant hormones.

Hormones included in this panel are:

• S*x Hormones – Estrogen, Progesterone and Testosterone
• Adrenal (Stress) Hormones-Cortisol and DHEA
• Thyroid Hormones- TSH, free T4, free T3 and Thyroid Antibodies

Beyond testing there are many safe and effective natural remedies that do not contain any hormones that help to eliminate hot flashes and night sweats quickly. One remedy that remains a patient favourite is Estrovera.

Estrovera is a natural non-hormone containing option demonstrated in clinical studies to significantly reduce menopausal hot flashes compared to placebo. These results are comparable to low-dose hormone therapies.

Clinically shown to dramatically reduce the number of daily menopausal hot flashes
Clinically demonstrated to relieve a wide range of other menopausal symptoms including:

• Sleep disturbances
• Poor mood, irritability and anxiety
• Physical and emotional exhaustion
• Heart complaints (e.g., racing)
• Joint and muscle complaints
• Urinary tract symptoms
• Vaginal dryness

Shop my online store for Estrovera

08/15/2024

Triggers will vary from woman to woman but some of the most common triggers include:

Caffeine – caffeinated beverages cause an increase in heart rate which can create heat in the body and result in hot flashes.

Spicy Foods – many spicy foods will have the same effect as alcohol resulting in vasodilation which can trigger hot flashes.

Red Wine – alcohol increases blood vessel vasodilation which increases heat in the body.

Hot Beverages – introducing a hot drink into the body will cause a systemic warming and could result in a hot flash. This is particularly true with women over the age of 65 as the tolerance to temperature fluctuations decrease.

Hair Appliances – the heat used with hair appliances will often trigger a hot flash.

Hot Weather – overheated skin can cause hot flashes.

Smoking – according to studies smokers experience more hot flashes than non-smokers.

Hot Baths – warming the body from the inner core while soaking in a hot bath or hot tub is likely to induce a hot flash.

Too Much Clothing – synthetic, non-breathable clothing such as nylon, spandex or polyester will keep body heat from escaping, triggering a hot flash. Clothing around the neck such scarves and turtle necks will also create internal heat and lead to hot flashes.

Emotions – an emotional response causes increase blood circulation to the surface of the skin, triggering a hot flash.

08/14/2024

Two of the most common complaints of women age 40+ are hot flashes and night sweats. Nearly 75% of women begin to struggle with these issues in perimenopause. For some women, hot flashes and night sweats can continue for up to 10 years or longer after menopause, according to the North American Menopause Society (NAMS).

A hot flash occurs due to increased blood circulation in the skin of the head and neck. This creates the heat, redness, and possible perspiration. When this occurs at night, during sleep, it is referred to as “night sweats”, which is usually followed by a chill that results in a constant battle with the covers!

The intense heat of hot flashes often begins to occur when estrogen levels decline and the follicle stimulating hormone (FSH) begin to increase. Besides hormonal changes, anxiety and tension also magnify hot flashes and many women find that hot drinks and wine do the same.

Hot flashes can appear suddenly, often at the most inopportune time and in the case of some women, they may feel them coming on slowly as the heat builds.

During a hot flash many women experience:
• tingling sensations in the fingers
• an increase in heart beat
• a sudden warming sensation in the skin
• facial redness or flushing
• sweating, especially in the upper body

Hot flashes often come on suddenly but the duration of them can greatly vary from a few seconds to more than 10 minutes. The average hot flash last for approximately 1 minute.

How often they occur also varies from a few per day to several times per day and night. They can also subside for weeks or months and then return without warning.

08/10/2024

Grilled Zucchini & Couscous Salad

What to do with all that garden zucchini...

Servings: 4

2 cups Couscous (uncooked)
2 1/2 cups Vegetable Broth (hot)
1 tbsp Raw Honey
1 tsp Cumin (ground)
2 tbsps White Wine Vinegar
1/4 cup Extra Virgin Olive Oil (divided)
2 Zucchini (large, sliced lengthwise)
2/3 cup Feta Cheese (diced)
2 tsps Lemon Zest
1/2 cup Mint Leaves (finely chopped)

1. Preheat the grill to medium-high heat.
2. Place the couscous in a bowl and pour the hot broth over top. Cover and let it stand for five minutes or until the broth has been absorbed.
3. Make the dressing by whisking together the honey, cumin, vinegar, and half of the oil. 4. Brush the remaining oil onto the zucchini slices. Grill for two to three minutes per side or until tender.
5. To serve, place the zucchini, feta, and couscous on a serving plate. Season with the lemon zest and mint and top with the dressing. To serve, divide evenly between plates and enjoy!

08/08/2024

When it comes to hormone health, some of the biggest problems could be in plain sight. Lots of ingredients in beauty and bathroom products contain chemicals that are known endocrine disruptors. They have the ability to mimics the effects of key hormones, which can have a serious effect on your health. Some of the hormones that can be affected include estrogen, androgens and thyroid hormones. Endocrine disruptors can change the way that these types of hormones are produced or used in your body.

-- Big Culprits --
Personal care: Shampoos, deodorants, moisturizers and makeup can contain phthalates and triclosan.

Canned foods: Bisphenol-A (BPA) is a known endocrine disruptor that can mimic estrogen and can alter immune function, increase your risk of obesity, encourage hyperactivity in children, and affect prostate health. It’s also linked to some cancers.

Plastic food containers and non-stick cookware: Plastic containers can contain BPA, while non-stick cookware can expose you to perfluorooctanoic acid (PFOA). The latter is linked to fertility problems, reproductive problems, developmental issues and thyroid problems.

Cleaning products: Glycol ethers are banned in Europe because of fears around their safety, particularly for fertility and potential effects on unborn babies. You may see them on labels as 2-butoxyethanol (EGBE) and methoxydiglycol (DEGME), for example.

-- Take Action --
Most people do not have the resources to replace all their products at once. Start with the products that you use the most often.

08/03/2024

BBQ Chicken, Veggies & Quinoa with Tahini Sauce

Servings: 4

1 cup Quinoa (dry)
1 1/2 lbs Chicken Breast (boneless, skinless)
Sea Salt & Black Pepper (to taste)
1 tbsp Paprika
2 Orange Bell Pepper (medium, chopped)
2 cups Cherry Tomatoes
1/4 cup Tahini
1/4 cup Water
2 tbsps Lemon Juice

1. Season the chicken with salt, pepper, and paprika. Place the chicken, bell pepper, and cherry tomatoes on the baking sheet. BBQ chicken until it is cooked through.
2. Cook the quinoa according to the package directions. Once cooked, fluff with a fork and let it cool.
3. Make the dressing by whisking the tahini, water, lemon juice, salt, and pepper together.
4. Chop the cooked chicken. Divide the quinoa, chicken, cherry tomatoes, and bell peppers evenly between plates. Serve with the dressing and enjoy!

08/01/2024

Simple Strategies to Support your Body’s Changes Through Perimenopause

1. Make sure your adrenal glands are healthy.
As your ovaries start going into semi-retirement on the road to menopause, your adrenal glands have to kick in and offer more support. Minimizing your stress is one of the best strategies that you can impact your perimenopause symptoms.

2. Avoid sugar
If you’re experiencing really extreme changes due to perimenopause, the simple elimination of sugar has a profound effect on eradicating several symptoms.

3. Take Vitamin B6
Vitamin B6 is really helpful for balancing hormone issues. This vitamin is essential for the synthesis of steroid hormones, particularly progesterone. It’s involved in the manufacturing of the key neurotransmitters GABA and serotonin which help to calm the body.

4. Take Evening Primrose Oil
The omega-6 fatty acids found in primrose oil help to balance hormones. Primrose oil is derived from evening primrose, a yellow flowering herb native to the Americas.

5. Take 5-HTP
5-HTP is an amino acid that helps to support positive mood by increasing serotonin levels and calming mood swings throughout the month. (NOTE: 5-HTP should not be taken with pharmaceutical anti-depressants).

Book an appointment for a personalized deep-dive into your symptoms.

07/31/2024

There are 3 symptoms that women are continually surprised to learn can be related to fluctuating hormones during perimenopause and menopause.

1. Joint Pain

Joint pain can begin to present itself when reproductive hormones are in a state of flux in midlife. Estrogen, which has natural anti-inflammatory effects and is responsible for lubricating joint spaces, can be a culprit if it plunges too low. Women will often describe their pain as “arthritic” and it tends to be transient moving from one joint to the next.

2. Digestive Symptoms

Hormonal shifts during perimenopause and menopause can contribute to digestive symptoms in women, especially bloating. Changing hormones can cause your body to retain more water, decrease bile and enzyme production and slow overall digestion resulting in sluggish bowel movements. This slowing can also cause food to ferment in the gut, which produces extra gas and therefore bloating.

3. Skin Issues

Estrogen has many functions throughout the body, including in the skin. High levels of estrogen seen in younger women help to keep the skin healthy and plump by stimulating the production of collagen, glycosaminoglycans and natural oils. These help the skin to remain supple and hydrated.

When it comes to menopause and skin, your body begins to produce much less estrogen and you see the effects: rough, dry, itchy or flaky skin and conditions such as rosacea, hives, eczema, psoriasis, lichen sclerosis, acne and overall itchy, dry skin can all have an underlying hormonal cause.

Balance your hormones to address these symptoms. I'd love to work with you.

07/26/2024

Many women experience low estrogen dysregulation during perimenopause (age 35-50).

Low estrogen is associated with:
• Hot flashes/Night sweats
• Vaginal dryness
• Lowered libido
• Insomnia
• Memory loss
• Depression
• Joint pain
• Bladder issues
• Bone loss

While decreased estrogen during perimenopause is a natural occurrence, many women feel like they hardly recognize themselves.

Book an appointment for a one-on-one consultation. You can live your best life during perimenopause! You don't need to "just survive", you can THRIVE!

I'd be happy to help you ease through this stage of life.

07/25/2024

Smashed Chickpea Salad Wrap

Here's a quick meal with 16g protein per serving.

Servings: 2

1 1/2 cups Chickpeas
2 tbsps Dijon Mustard
2 tbsps Lemon Juice
1/8 tsp Sea Salt
2 tbsps Red Onion (finely chopped)
1/4 cup Parsley (finely chopped)
2 Whole Wheat Tortilla (large)
4 leaves Romaine (chopped)

1. Add the chickpeas, mustard, lemon juice, and salt to a bowl and roughly mash with a fork. Add the onion and parsley and mix well to combine.
2. Transfer the chickpea salad to the center of the tortilla leaving at least 2 inches around the edges. Place the romaine on top of the chickpea salad and roll the tortilla tightly while folding the ends in. Enjoy!

07/21/2024

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07/19/2024

Five steps to detoxify your body

1. Remove processed foods from your diet. You may want to start slowly and eliminate one group at a time or jump right in and do an overhaul on your nutrition. Either way the most toxic foods are sugar, alcohol, caffeine, non organic dairy, gluten, artificial sweeteners and additives and packaged foods.
2. Increase your consumption of detoxifying foods such as alfalfa sprouts, flax seeds, artichoke, apples, turmeric, beet root, brown rice, dark green veggies, lemon, garlic, gluten-free oats, millet, root vegetables boost your body’s ability to get rid of toxics and extra weight.
3. Move your body! Think of the difference between the water in a clear, running stream and a stagnant pond covered in pond scum. Our bodies are the same. If you don’t move your body daily the “pond scum” will accumulate! Going for a 30-minute walk once daily is enough to encourage detoxification and greatly promote circulation.
4. Detox your house! Getting rid of harmful cleaning products, air refreshers, body care products, plastics, perfumes, laundry detergent and dryer sheets is a great way to decrease your daily exposure to a massive amount of toxins. The chemicals found in these common household products are hormone disruptors and build up in our bodies!
5. Add herbs and supplements. First, be sure your body is getting its basic needs met by finding a high quality multivitamin and a pure Omega 3 fish oil and Vitamin D. Then you can include herbs like milk thistle, kudzu, turmeric and dandelion to boost your natural detoxification pathways.

Try my 10-Day Detox: https://drcobi.com/product/refresh-revive-restore-10-day-detox-book-dr-cobi-slater/