Naturopathic Doctors – Bedford, NS

9 Ways to Stay Organized

1. Meal prep! Planning out what you are going to have for meals during the week and taking the time to grocery shop and do some prep can make such a huge difference in your weekly routine.

2. Pack your lunch and make sure your breakfast is ready to go the night before. I often recommend putting smoothie ingredients minus the liquid in the blender the night before and keeping it in the fridge, so in the morning all you have to do is blend and voila! Another grab-and-go option is overnight oats. Click on photo for a great recipe!

3. Pick out your clothes the night before, and iron anything that needs ironing. Nobody needs to be rushing trying to pick out an outfit in the morning only to find out it is too wrinkly to wear.

4. Organize your supplements into a pill container. As “uncool” as it may sound, it can help you stay on track, and it is a lot better than having several bottles lying around at the bottom of your bag. And if you are someone who has a hard time remembering to take them, set a daily reminder on your phone.

5. Block off time for exercise in your calendar the same time every week so that it becomes a consistent part of your routine. Aim for at least 30 minutes 3x/week.

6. Bullet journal. Although most things these days are digital, I personally still rely on a physical agenda. A bullet journal is a great way to combine your to-do-lists, schedules, ideas, and journal all into one! And you can use any old notebook to do it. Click the photo to learn more!

7. Delegate. When you look at your to-do list is there anything on there that someone could help you accomplish? Whether it be a spouse, a co-worker, a family member, or a friend.

8. Set boundaries for how often you check your email and set aside time in your schedule to respond to emails (during working hours)! This might vary from person to person, but refreshing your email every 5 minutes is distracting you from getting other things done.

9. Clean out your inbox. I’m a bit ashamed to admit, my inbox looks more like the one on the right than the one on the left. I have recently downloaded the app Unroll Me to tidy up my inbox and unsubscribe to unwanted emails. Let me know if any of you have any others you would recommend!

10 Tips for Better Sleep


As we approach the start of another school year, a natural shift in routine often happens. Similar to the New Year, Back-to-School can be a time to reflect on some of our health habits that we have maybe neglected or put on hold for a period of time. We decided to put together a countdown to help ease your way into the fall as you enjoy the remaining weeks of summer.

To kick things off, check out these 10 ways you can improve your sleep:


1. Routine! Go to bed and wake up at the same time, including weekends

2. Aim for seven to eight hours of sleep each night

3. Write down a list of tomorrow’s tasks so you can sleep worry-free

4. Make your room as dark as possible

5. Avoid watching TV or using screens for at least 1 hour before bed

6. Keep household lighting dim from dinner time until you go to sleep

7. Develop a calming bedtime routine (ex. reading a book, having a sleepy time tea- my favourite is the Yogi tea Restful Sleep)

8. Avoid napping during the day

9. Avoid caffeine later in the afternoon and evening

10. Avoid bedtime snacks that are high in sugar or simple carbohydrates (a great option for a light bedtime snack is a handful of pumpkin seeds)

Is it more than PMS?

We have all heard of Premenstrual Syndrome (PMS), which affects up to 85% of women in the week or days leading up to their menstrual cycle. It is what we can blame for our food cravings, breakouts, bloating, and breast tenderness around “that time of the month.” An extension of that is Premenstrual Dysphoric Disorder, and although it is less common and less frequently talked about, it can be very debilitating for women suffering with it.

PMDD can include some of the more common PMS symptoms, but also involves more severe changes in mood which can include mood swings, feeling sad and tearful, irritability or anger, depressed mood, anxiety, and feeling “on edge”. In women who experience PMDD, it can cause significant distress and interference with work, school, social activities and/or relationships with others.

There are a number of theories behind the cause of PMDD, some of which include hormonal imbalances (such as a more rapid decline in progesterone), lower levels of certain neurotransmitters, including GABA and serotonin, and higher levels of inflammatory cytokines.

As naturopathic doctors, our job is to look at the whole picture and provide you with a treatment approach that is going to best fit what is going on in your individual case. Some examples of a treatment approach may include nutrient support (magnesium, vitamin B6, iron), addressing lifestyle factors (diet, caffeine consumption, sleep, exercise, stress), and/or the use of botanical medicine (to balance hormones, support mood, reduce inflammation).

You shouldn’t have to suffer every month. Don’t hesitate to give us a call for more information or book your free 15-minute meet-and-greet today!

In Health,


Challenge #1: Start Your Day with Lemon Water

Here it is: Challenge #1!

It is best to prepare this the night before. Cut a lemon into 4 pieces and place into a jug of water (500 ml). Let it infuse overnight on the counter.

The slow infusion of the rind’s essential oils stimulate digestion and support the liver function.

Buy organic lemons is possible!

More information about the challenge:

You can join anytime!

Every day in May, we will be sending out a small, simple goal. Once completed, take a photo and share your experience with us, using Facebook or Instagram and hashtag #healthymeBNC 

PRIZES: We are giving away THREE 60-minute initial visits (or value of for our current patients) with one of our Naturopathic Doctors. As well, $100 to MEC, our favourite paleo protein ($90 Value), and a $50 Gift Card to Noggins Corner Farm Market.

The more you share your photos on Facebook and Instagram, the more likely you will be to win!

Healthy Hormones: Solutions for your Period Problems

PMS, monthly mood changes, irregular periods, heavy periods, painful periods, and more! Although common, it doesn’t mean that they are normal symptoms you should be dealing with every month. In this talk we will go through common causes and natural solutions for these hormonal dilemmas. Balanced hormones are especially important if you are planning on having a baby in the near future!

Join Bedford Naturopathic’s Dr. Urquhart and Dr. Quinn, May 10th at 7 pm, as they discuss common causes and natural solutions for these hormonal dilemmas!

RESERVE YOUR SPOT using the form below or call: 902-835-4907

Breast Feeding & Mothering Support

Wanting to connect with other moms? Looking for reliable parenting resources that speak to you? Struggling with breastfeeding? Have questions as baby moves through milestones? You’re not the only one!

You don’t and shouldn’t have to do this alone! When questions come up about your little ones, we can help. The journey of motherhood can be one of the most amazing and rewarding experiences in the world, but raising a healthy family is hard! As they say, it takes a village to raise a child, and we are happy to help!

Come share the joys & challenges of breastfeeding & mothering. Whether you’re expecting or a seasoned pro, join us and be in community! Share your experiences. Ask your questions.  Support one another!

We have partnered with Fluffy Bottom Babies to provide a FREE weekly support group to all mothers who are interested in connecting with others. This session will last for 8 weeks. You don’t want to miss out!

Join us weekly, every Tuesday, starting May 9th at 10 am for our Breastfeeding & Mothering Support Group at Fluffy Bottom Babies (Sunnyside Mall in Bedford).

We look forward to meeting you and your littles!

FREE WEEKLY DROP-INS WELCOME! Subscribe below for more information on weekly gatherings.

30 Day Healthy Habit Challenge!

Join us for our 30 Day Healthy Habit Challenge starting in May!

Every day in May, we will be sending out a small, simple goal. Once completed, take a photo and share your experience with us, using Facebook or Instagram and hashtag #healthymeBNC. This is really important so we can track your participation and will help us select our winners.

PRIZES: We are giving away THREE 60-minute initial visits (or value of for our current patients) with one of our Naturopathic Doctors. As well, $100 to MEC, our favourite paleo protein ($90 Value), and a $50 Gift Card to Noggins Corner Farm Market.

The more you share a photo or your experience on Facebook and Instagram, the more likely you will be to win!

We are excited to kickstart a healthy May!

Subscribe to our mailing list for more information

Why Are Babies Sleeping In Boxes?

We Are Now A Baby Box Distributer!

Why are babies sleeping in boxes you ask? A little bit of a background on where the idea for The Baby Box came from is helpful to gain an appreciation of how the box can impact health outcomes for babies and their families. Baby boxes were first distributed to new mothers in Finland. The program began in 1938, and since then, Finland’s infant mortality rate has dropped from 65 deaths per thousand births to one of the world’s lowest, at 3.3. How does a box do this? The box itself doubles as a bed and mattress for the baby, providing a safe sleep surface for infants until they grow out of it, ~6-8 months. As in Finland, the box is meant to give all babies an equal start in life regardless of socio-economic status. The model is purposefully community-based: after registering online, moms and dads must come to the health centre in person to pick up the free box, building face-to-face relationships and introducing families to other community resources available to them.

Free boxes from The Baby Box Co. provide a cozy and safe place to put your baby down: they’ve been tested by Health Canada as an approved sleep environment for a newborn, and come with a mattress, fitted sheet, and waterproof cover. Your baby can sleep in the box (with the lid off, of course) for the first six months, or until he/she can roll over and can pull up on the sides. The Baby Box Co. also includes some baby care essentials, sleep tips and resources for new parents, and a membership to their online educational portal, The Baby Box University.

The contents of the box give parents a great foundation of how to start and hopefully inspires them to continue along these lines. This is great because if baby arrives before you have everything totally ready, you at the very least have the essentials to get you started.

We as healthcare practitioners know first hand that access to information and resources for new parents is key to successful parenting and better outcomes for babies. This is why we are now proudly distributing the baby box to Halifax’s Regional Municipality. Register at Baby Box University to receive your certificate and come by and get yours today at our office in the Sante Centre. This link explains what you need to do in more detail. You are eligible for a box if you are currently expecting or if you had a baby after Dec. 1, 2016. If you have any questions, please don’t hesitate to get in touch with us.

All in all, as a Naturopathic Doctor and Mom I am a huge fan of the Baby Box! Can’t wait for real moms in Nova Scotia to begin receiving their own box and for the benefits on our next generation of babies to be realized.

– Dr. Kathryn

IV Therapy: What It Can Do For You!

Who can benefit from IV therapy?

Almost anyone can benefit from this therapy! That includes those who feel healthy overall but may want an additional boost for their mood, immune system, or energy. Improvement has also been documented after administration in the following conditions:

IV Suite
  • Asthma
  • Migraine and tension headaches
  • Fatigue
  • Chronic pain
  • Acute muscle spasm
  • Upper respiratory tract infections
  • Chronic sinusitis
  • Seasonal allergic rhinitis
  • Depression, anxiety and the effects of acute and chronic stress
  • Hormonal imbalances

What is IV therapy?

IV therapy involves infusing vitamins and minerals directly into the bloodstream. Administering the nutrients intravenously can achieve serum concentrations higher than what can be obtained through oral supplementation, and for those who have any digestive concerns we don’t have to worry about absorption capacity.

The following are the vitamins and minerals we most often choose from, and the formula and amounts are adjusted depending on the person and the condition:

  • Ascorbic Acid (Vitamin C)
  • Dexpanthenol (Vitamin B5)
  • Pyridoxine (Vitamin B6)
  • Methylcobalamin (Vitamin B12)
  • B-Complex (Mixture of B Vitamins)
  • Selenium
  • Manganese
  • Magnesium chloride
  • Calcium chloride

Other nutrients that we use: amino acids, trace minerals, glutathione

How often is it given?

The frequency of treatment depends of the individual and the condition being treated. Typically they are done weekly for five to six weeks. Frequency is typically tapered down as symptom improvement is noted, and monthly IVs can be done for maintenance.

What to expect at your first visit

If you are not already an existing patient at Bedford Naturopathic, your first visit will involve an in-depth look at your health history, medications, supplements, and allergies as well as a few physical exams to determine how to tailor the treatment for you specifically. You will then be able to receive your first IV. This first intake+IV will usually take around an hour, and subsequent IV treatments will be 20-45 minutes. During the treatment you can either read a book, or watch TV in our cozy IV therapy suite. We strive to make it a comfortable, and relaxing experience for you!

If you have any further questions or would like to book an IV therapy appointment please don’t hesitate to give us a call at (902) 835-4907!

Last Minute Holiday Gift Guide

Well, the holidays are just about here and most of us are rushing around trying to finish up at work, finalize all our preparations and find those few last minute gifts for those special people on our list. We put together a list of some of our favourite things and where to buy them to make life just a bit easier right now. From all of us at Bedford Naturopathic, Wishing you a Happy & Healthy Holiday Season!

S’well Water Bottle

Essential Oil Diffuser

Yoga pass

Yoga mat

Oh She Glows Cookbook

Salt Lamp

Liquid Gold Oil and Vinegar

Gift Card From Cortado Tasting Room

Gift Card For IV Therapy at Bedford Naturopathic