Better Mornings – Berry Beet Smoothie Bowl
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. Try this great smoothie recipe and feel the benefits. 2 servings; 10 min prep time Notes: Protein Boost: Add your favourite protein powder to kick up the muscle-building properties. Raw […]
Are You Really Drinking Enough Water?
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 actually not supported by any evidence. You may have witnessed that water intake can vary dramatically between individuals. Here are two ways to help you narrow in on what your […]
Do you move young… or old?
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 actually starts in your 20’s. Tennis, running, swimming, biking, golf, you name it. Your ability to perform any of these activities is lessened if your muscular power decreases, and that […]
SEASONAL SPOTLIGHT – THE PECULIAR PERSIMMON
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 in, colourful root veggies, squashes, and hearty greens step up in our favorite warming dishes. In the frosty months to come, we may not be thinking of seasonal, fresh fruits, […]
Back to the Gym
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 set new health goals or get back into a fitness routine. All too often, these goals are influenced by external factors like societal norms (i.e. working out for aesthetic reasons) […]
Get The Most Out Of Your Running With Some Resistance Training
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 workouts to help people start a new fitness journey. Getting people moving is great, but once the program reaches it’s natural end point, what do we do? How do we […]
The Importance Of Sleep
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 put on the back burner because we perceive we don’t have time. However, sleep is something we are in control of and making changes cost very little Sleep allows the entire […]
Totum Clinic Re-Opening
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 been a long journey for all of us, but the return of in-person services is an amazing sign that we are on the right track. A big debt of gratitude […]
3 Stress Reducing Tips Fuelled By Health & Wellness
Stress Reducing Health Tip #1: Breathing – Alternate Nostril Breathing Controlled deep breathing is known to induce calm and focus. Try this exercise to help reduce stress and/or to improve mental acuity before an important task. Sitting comfortably, exhale completely and then use your right thumb to close your right nostril. Breath in slowly and […]
How To Support Your Immune System
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 for protecting you from potentially harmful invaders. It is made up of various cells, tissues, and substances including the skin barrier, red and white blood cells, microbiota, antibodies, and cytokines […]