Power-Packed Nuts: Protein Secrets Revealed
Dr. Tamara Kung, ND Our bodies contain thousands of proteins that are the stuff of life and help create, maintain, and rejuvenate every inch of
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Dr. Tamara Kung, ND Our bodies contain thousands of proteins that are the stuff of life and help create, maintain, and rejuvenate every inch of
By Tim Irvine, MSc. In March 2022, I wrote an article about ‘embracing micro’. In short, it was a workout approach that suggests anything is
By Dr. Tamara Kung, ND Many of us are becoming increasingly aware of the harmful effects of excess sugar on our health. Much of the
By Dr. Tamara Kung, ND Have you ever wondered why you find yourself reaching for that second cookie or indulging in a sugary treat, even
By Dr. Tamara Kung, ND Intermittent fasting is a popular topic of conversation in the health and wellness realm, and with that, there is also
By Tim Irvine, MSc You would think that after five marathons and thousands of kilometers of running, I’d know a bit better than to let
The Cognitive Protector Factor By Dr. Tamara Kung, ND As we age, physical changes are inevitable. Our hair turns silver, skin wrinkles, while memory and
By Dr. Tamara Kung, ND In part one of this two part series, we examined how red, orange, and yellow foods support our health. Each
By Dr. Tamara Kung, ND Nutrition is rife with controversy and debates on meat, dairy, grains, and even lentils! But there is little debate on
By Amanda Dawson, B.Sc., M.Sc. P The pelvic floor is an area of the body that was most likely left out of your grade 7
By Dr. Tamara Kung, ND Magnesium is a mineral that is integral to helping us feel and function our best. It helps us build protein,
By Dr. Gavin O’Handley Voodoo floss, also known as compression band floss, is a flexible elastic band that is used as a form of self-myofascial
By Tim Irvine and Tamara Kung ND My morning meal has evolved dramatically over the years. For the first 25 years of my life, I
By Tim Irvine I have a problem. It’s not exactly world shattering, but it will allow you to learn from my mistakes. While I’ve progressed
By Dr. Tamara Kung, ND The amount of time we are exposed to light has a profound influence over our physical and mental health. Light
By: Grace Lindsey, BA, Certified Life Coach January: A time of year where everybody tries to become a new version of themselves, repeating the same strategies
By: Dr. Tamara Kung, ND Sleep is a foundational human function that takes a big hit when our routines get disrupted. Fortunately, the holidays can
By: Grace Lindsey, BA, Certified Life Coach As magical as the holiday season can be, it can also be stress inducing, triggering and overwhelming. We
By: Dr. Tamara Kung, ND Let’s be real. We will probably enjoy more processed foods and some alcohol these holidays… and that’s OK! Studies show
By Dr. Tamara Kung, ND In part 1 of our Four Pillars Of Clean Living, we covered Real Food (Pillar 1) and Antioxidants (Pillar 2). These benefits
By Dr. Tamara Kung, ND Imagine a clean, smoothly functioning city. The roads are cleared, traffic is flowing, and people are getting to where they
By Tim Irvine There are many ways to be ‘fit’, but general fitness is important for ‘moving as young as possible’ for as long as
Dr. Tamara Kung, ND Mushrooms are currently one of the most sought-after functional foods. We see them in every form, from teas, tinctures, chunks, and
Dr. Tamara Kung, ND We spend a lot of time thinking about and putting into place actions to support our health. We focus on nutrition
By Tim Irvine Everyone loves a good night’s sleep. The feeling we get is almost euphoric when it happens, so why wouldn’t we love it?
By Dr. Tamara Kung, ND Eating locally is considered to mean food that has come within a 150 mile or 240 km radius. In contrast,
Dr. Tamara Kung, ND The title of this article is in part a direct quote of Socrates, that the root cause of human disease may
By Tim Irvine One thing is certain: If you want health information, there are endless options for you to explore. The problem is that it is
By. Dr. Tamara Kung, ND In my practice, I see carbs as a reason so many of us struggle with eating, feeling guilt, shame, and
By. Coach Danny Carrillo Setting ambitious goals should be encouraged and we should not be afraid of taking a step back to add elements that
By Dr. Tamara Kung, ND One of the first relationships found between our health and gut microbiome came seventy years ago when low dose antibiotics
Tim Irvine Summer is never long enough, but if we put our minds to it, we can maximize our enjoyment. Everyone I know has their
By Tim Irvine The title of this article is a bit of a trick question. Those who consume would like to think it relaxes us
Tim Irvine Most people know the dangers of high heat during the summer months. When temperatures rise to the high 20s and above, our health
By Tim Irvine With our workshops, we try to provide unique ways to help people understand health-related concepts. Our summer salad rolls workshop is an
By Tim Irvine Alex Hutchinson wrote an incredible article about the 3/7 workout. In short, it is a five-set program with escalating repetitions, but only
By Tim Irvine Moving is an incredible cure for so many physical and psychological ailments. It is imperative we move, but it’s also important that
By Dr. Tamara Kung, ND A couple of years ago I watched a Ted Talk given by Dr. Stephen Seiler, a professor in Sport Science at the University
By Tim Irvine One of my favorite health and wellness authors, Alex Hutchinson, wrote a great article on running shoes and how cushioning is all the rage. Almost
By Tim Irvine The rest is as important as the work! I remember my strength coach in university talking with us about this very fact.
By Dr. Tamara Kung, ND Loneliness is almost as prevalent as obesity, with up to 60% of adults reporting they feel this way. In my
Dr. Tamara Kung, ND Taking care of our body is important, but so is tending to your relationships! The power of our relationships, and how
Tim Irvine I’m often asked, “If you could make one recommendation for overall health, what would it be?” Man, that’s a tough one. Sometimes being
Tim Irvine When it comes to overall health, one particular theme continues to present itself to me. Do the right things ‘most of the time’.
Dr. Tamara Kung, ND Humans are essentially a giant, elaborate tube. We have an outside layer (our skin), and an inner layer (our gut lining)
Are you or someone you know hitting the pavement or trails this spring? If so, we have two awesome resources for you. RunSmart Workshop We are
Tim Irvine It won’t surprise you that our society is forward-focused. This is also true with how we move our bodies. Typically, we move forward
Dr. Tamara Kung, ND Did you know that we produce 10 litres of mucus a day? That gooey, slimy stuff we cough up, is a
By Dr. Stacy Irvine I was reading a fantastic book called “Train Your Brain Like an Olympian” and I came across a very interesting passage.
Written by: Tim Irvine The picture you are looking at is that of Arthur Kennedy Sr. He’s one of my heroes and a shining example
Dr. Tamara Kung, ND The National Institutes of health define brain health as, “the ability to remember, learn, play, concentrate, and maintain a clear, active
Dr. Tamara Kung, ND If you have been fortunate enough to feel the after-burn following an unexpectedly long adventurous walk, an intense cardio blast class, or from
Tim Irvine I was reading this article on micro vacations and it reminded me how my thoughts on ‘workouts’ have evolved over the years. Back when I was a
Dr. Stacy Irvine, DC Why We Care So Much About What We Do…… An important part of working in the Health and Fitness industry, includes
Dr. Tamara Kung, ND Inflammation is a protective signalling process from our immune system. It becomes amplified when we need to deal with an infection
Dr. Tamara Kung, ND The definition of aging is a progressive change that leads to increased debility, disease, and death. Wow! That sounds depressing. Don’t
Tim Irvine This article falls into the category of ‘you don’t know what you don’t know’. Presenting to companies over the last two years has
Part 1 of 3 – How To Cope Well Well In Our Modern Society By: Dr. Stacy Irvine, DC Have you ever wondered why certain behaviours
Tamara Kung, ND With all this talk about protecting ourselves from viral infections, many of us are seeking the best ways to support our immune
Tim Irvine If you are reading this, the headline of this article got your attention, and you are interested in knowing this ‘secret’. I’ll get
By: Tim Irvine A couple of days ago, I talked with a friend of mine about their food choices over the last while. It ended
By, Tim Irvine I was recently talking with a friend of mine about a hiking trip he was planning and it reminded me of this article I
By Tim Irvine Grip strength is not usually part of the conversation when it comes to cardiovascular health or mortality for that matter. We only
By Tamara Kung, ND The growing awareness of plant-based meals coupled with our long history of enthusiasm for protein is coming to an apparent clash
Tim Irvine We all need to keep ourselves clean, but in our cozy, comfy world is too much cleaning negatively affecting our health? Sandy Skotnicki Grant is
Dr. Tamara Kung, ND Humans try all kinds of rational to shortchange sleep. Deep societal and cultural shifts have brought in an era where sleep
Tim Irvine The rise in the popularity of mindfulness has been a big help to people everywhere. With awareness of mental health issues being much
Tim Irvine Last weekend I spent three spectacular days hiking on the Bruce Trail here in southern Ontario. It reminded me about how important getting into nature
By Tamara Kung, ND Sugar is bad, so artificial sweeteners without all the extra calories must be good, right?? Let’s look at the facts to
More Plants = Health! The title of this is an obvious fact. I’m sure that 100% of adults are aware of this. So why do
The Time to Figure Out Your New Hybrid Lifestyle is Now….. Written by: Dr. Stacy Irvine Bsc. Kin, M.Sc., D.C., C.S.C.SCo-Owner Totum Life Science As
Our immune system is composed of a robust front-line defence team. Our white blood cells and proteins called antibodies, all form an alliance to protect
Beets are a vegetable containing a natural source of dietary nitrates which, as a vasodilator, have a positive effect on blood pressure and cardiovascular health.
Written by: Dr. Tamara Kung, ND We all hear that we should be drinking 8 glasses of water a day, but this standard advice is
At Totum, we often talk about ‘moving young’ for as long as possible. This obviously has an impact on those 60 and above, but it
The second most important structure in your body for mental health! Tamara Kung, ND Many of us are looking for ways to boost our brains
A strange fruit, in a chilly season can be a gem to share and enjoy! While the crisp air and silver light of winter creep
What is motivating your change? Many of us are back in the swing of things now that it is fall. This is a time where people
By: Brandon D’Orazio During lockdown, popular apps such as Nike free run, Couch to 5k, as well as many others, have been coming up with running
We as humans, to a lesser or greater extent, crave routine. If you are like most people, your regular routine has probably been completely disrupted
The Importance of Sleep. Tara Postnikoff, RNCP, PTS, Coach Sleep is a key pillar in our health, wellness and athletic performance. It’s often overlooked, or
We are so excited to let you know that our clinic services will be open for in-person sessions as of Monday, June 1st! This has
Stress Reducing Health Tip #1: Breathing – Alternate Nostril Breathing Controlled deep breathing is known to induce calm and focus. Try this exercise to help
To help you get ready for our eventual return to work and a more normal life, Totum has put together a challenge to focus on
How To Support Your Immune System Tara Postnikoff, RNCP/ROHP, Holistic Nutritionist Book An Appointment The immune system is your body’s primary mechanism of defence, responsible
Written by Tara Postnikoff, Hon B. A., RNCP/ROHP, CNP While the current Covid-19 pandemic is changing many areas of our lives and no doubt increasing our
We know the “core” to be different muscles that help stabilize the spine and pelvis, but there are specific groups of core muscles that are
Are you thinking of registering for a half-marathon this year? Wondering what the key elements to a solid half-marathon training program are? Here’s Totum team
Stretching vs Strengthening Tight Muscles Many people associate a feeling of muscle “tension” with a necessity to stretch that muscle. However, sometimes that muscle actually
As part of the ongoing renovations of our King Street facility, we are excited to announce that the new men’s locker room is complete, which
As you know, we’re serious about fitness and lifestyle. Passionate is a better word. This extends to all the products we carry. We look for
The idea of exercise as a tool for brain development should be very attractive to anyone involved in education. A simple way to benefit from
Does your program train for [insert any sport here] specifically? It’s a common question from players and parents. The short answer is yes, but perhaps
On Saturday October 13th, Totum welcomed the North Toronto Huskies Basketball program for a two-hour session of exercise and training workshops. We had over 50
Determined to get back into the swing of things after a busy summer? Ready to hit the trails on a beautiful crisp morning? Inspired to
Did you know that you have an internal GPS? It allows you to orient yourself in space, respond to changes in the environment, and move
What, Why, and How You Can Benefit from FST When Starting or Continuing Your Fitness and Health Regimen You may have heard about Fascial Stretch
In conjunction with Trainer +, a Toronto based fitness tech firm, Totum has developed an excellent resource for exercise selection. The Totum ExerGuide is an app with
The past, present, and future of RPM Stationary Cycling Early mornings at 2 Roxborough Street East aren’t your typical wake-up-and-smell-the-coffee days. In fact, they’re quite
To curb the summer heat, many of us turn to juicing or pulping for refreshment and hydration. Juicing is an easy way to assimilate all
