Dr. Tonia's Archived Blog Posts
natural Healing and Mind-Body Medicine.
Tonia Winchester Coaching
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Here is an alphabetical list. In case you want that. 😉
TONIC PODCAST - Ep 09 - Healing Your Skin Naturally
April 2018 marks Rosacea Awareness Month in Canada, and while we're not talking specifically about that issue in this podcast we are talking all about skin health and how to heal your skin naturally. ...more
Dr. Tonia Archives
April 13, 2018•1 min read
What Are You Committed To?
The title of this post could be the entire blog article, but I'll give you some context. ...more
Dr. Tonia Archives
April 04, 2018•5 min read
TONIC PODCAST - Ep 08 - You and Your Thyroid
Thyroid health is a big topic, and a big part of my naturopathic practice. Today we explore it in Episode 8 of the Tonic Podcast. ...more
Dr. Tonia Archives
March 28, 2018•2 min read
8 Ways to Heal your Stress Once and For All
If you've been reading these blogs or listening to my podcasts for a while you might be wondering, "Why does that girl spend so much time talking about stress?" ...more
Dr. Tonia Archives
March 21, 2018•5 min read
TONIC PODCAST - EP 07- How to Support Yourself through Perimenopause
Happy International Women's Day (even though it's a few days late, I think it's important we celebrate women and their health)! ...more
Dr. Tonia Archives
March 14, 2018•1 min read
TONIC PODCAST - Ep 06 - Change Your Thoughts, Change Your Life
In honour of Psychology Awareness Month in February, this Tonic Podcast is all about changing your thoughts so you can change your life. ...more
Dr. Tonia Archives
March 01, 2018•1 min read
TONIC PODCAST - Ep 05 - Depression & Anxiety: a Naturopathic Approach
The World Health Organization defines health as, "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity." ...more
Dr. Tonia Archives
February 19, 2018•1 min read
Train your Intuition in 12 Steps
Leaving the grocery store my eyes widened as the women’s produce rolled all over the parking lot, dozens of apples awkwardly bumping down the pavement, with gravity, that fierce mistress, as their acc... ...more
Dr. Tonia Archives
February 11, 2018•8 min read
Resolutions Don't Work. Consider this Instead.
I miss writing. I miss the habit, the practice, the publishing, the feedback and the growth that comes from writing. I miss sharing information that has improved my life, and very well might improve y... ...more
Dr. Tonia Archives
January 12, 2018•7 min read
TONIC PODCAST - Ep 04 - Eating Healthfully
Healthy eating is the foundation of good health. If you don't have your health, then you don't have anywhere to live. ...more
Dr. Tonia Archives
January 02, 2018•1 min read
TONIC PODCAST – Ep 03 – Staying Healthy over the Holidays
Holiday crazy time! Wowzas. It's on. Personally, I have three parties this week alone! Oy. ...more
Dr. Tonia Archives
December 08, 2017•1 min read
Your Responses: What does HEALTH mean to you?
I have these posters up in my office that are also a collaborative art project. The big pieces of paper have questions on them. Beside the poster is a box of felts. When people come to my office, if t... ...more
Dr. Tonia Archives
December 07, 2017•1 min read
Your Responses - What is YOUR medicine?
There is a fun thing I do in the office. I post a question on a poster size piece of paper and conveniently leave some felts lying around. Our patients and clinic visitors fill the blank page with ins... ...more
Dr. Tonia Archives
December 06, 2017•1 min read
Preventing Stress: Avoiding Energy, Time & Money Drains.
I recently closed the chapter of an illuminating (and extremely stressful) situation. It required a lot of time, a lot of energy, and unfortunately some money. Even though it came out of the blue it s... ...more
Dr. Tonia Archives
November 29, 2017•6 min read
TONIC PODCAST – Ep 02 – The big "S" Stress, How it Affects Us, and How To Heal It
The Big "S" ...more
Dr. Tonia Archives
November 23, 2017•0 min read
TONIC PODCAST - Ep 01 - What You Need to Know about Supporting Your Immune System
Blog 1 - Your Immune System ...more
Dr. Tonia Archives
October 24, 2017•1 min read
I Have Nothing To Say, and Why That's Okay
I put my hand up and when he called on me I said, "I have nothing to say." After pausing for my retreat mates to stop laughing I continued speaking. But... ...more
Dr. Tonia Archives
October 19, 2017•5 min read
Your Intention Matters - More Than You Think
Love. Joy. Peace. Integrity. Kindness. Love. Joy. Peace. Integrity. Kindness. With each step I kept repeating these words. Love. Joy. Peace. Integrity. Kindness. ...more
Dr. Tonia Archives
October 18, 2017•3 min read
4 Steps to Easy, Relaxed Breathing
I finished my book and it was time for another one. I was standing in front of my bookshelf and nothing was jumping out. You know the, "I have nothing to wear," thing except for books. ...more
Dr. Tonia Archives
August 31, 2017•3 min read
The Most Important Thing To Prevent Heart Attacks and Strokes
At a naturopathic conference at the end of April one of my favorite speakers presented on women's health. Dr. Jonathan Wright is a medical doctor practicing functional medicine (aka naturopathic medic... ...more
Dr. Tonia Archives
July 19, 2017•5 min read
Communication 101 - How to talk and listen with out triggering each other
A year ago I joined a women's dream circle. There are 6 of us, all healers. We meet once a month to witness and process each others' dreams. We call it "process" and not "analyze" because our approach... ...more
Dr. Tonia Archives
July 12, 2017•6 min read
What Moving Taught Me About The Healing Process
I moved. Blah. No one likes moving. Even if the new spot is your beautiful, rural forever home, (aka an awesome move!) it's still a lot. A lot of coordinating, a lot of phone calls, a lot of experimen... ...more
Dr. Tonia Archives
June 22, 2017•5 min read
Why You Get Sick on Vacation and How To Not
I've been out of town a lot lately. Once to Vancouver to become a God Mumma. A second time to Vancouver for a conference. Once to Seattle for a workshop slash many fun good times, and once to Toronto ... ...more
Dr. Tonia Archives
May 31, 2017•6 min read
What Do You Truly Deserve?
Let's talk about the word, "deserve." Particularly around the topic of food. I find it interesting, the deserving of food. Especially food that doesn't make us feel good. This topic has been rattling... ...more
Dr. Tonia Archives
April 25, 2017•8 min read
What To Do With Your Negative Emotions
Isn't this picture cool? I took it the other day and I just love it. I adore how the shadows of the beams from the fence kept the snow on the ground. As soon as I saw this on my walk with the dawgy ... ...more
Dr. Tonia Archives
March 11, 2017•6 min read
My Secret Intention I Say Before I Do Pretty Much Anything
May this article be a healing article. May it reduce pain and suffering. May it bring more love, joy, and health into the world. It was clinic moving day. I was at the new clinic alone getting the mo... ...more
Dr. Tonia Archives
February 09, 2017•3 min read
Your Body Remembers How to Heal
I went salsa dancing last week for the first time in several weeks. It was over two months, which in the span of my 10- year salsa dancing stint is a pretty long time. Even over the course of my life... ...more
Dr. Tonia Archives
January 16, 2017•5 min read
Dr. Tonia's Favorite Things from 2016
This time of year always sparks nostalgia for me. And maybe for you too. Some questions I tend to ask myself (and you can ask yourself) include: What went well this year? What sucked? ...more
Dr. Tonia Archives
December 16, 2016•8 min read
How to Fly Smoothly Through Life's Ups and Downs
You know those moments in life when you think to yourself, "Gosh! Everything is going so smoothly right now!" ...more
Dr. Tonia Archives
October 26, 2016•5 min read
Who Holds the Key to World Peace?
Facebook kindly told me today is the United Nations International Day of Peace. Ironically that platform is not the most peaceful place to me to spend time and I try to minimize it as much as possib... ...more
Dr. Tonia Archives
September 21, 2016•4 min read
5 Steps to Prevent Disappointment in Relationships
I recently took a little holiday to get some sister medicine. I love our visits. We laugh, craft, and generally get up to silly antics. One of the things I love about hanging out with her is actually... ...more
Dr. Tonia Archives
September 07, 2016•5 min read
What Doctors Aren't Telling You About Healing Pain
"HOLY SH**!" I looked up from what I was doing and I said, "Everything okay?" "How long to these injections normally take to have an effect?" "Often within seconds. Is it feeling better?" A patien... ...more
Dr. Tonia Archives
August 07, 2016•5 min read
The Easiest Way to Organize Your Supplements
When I first meet patients they often bring in a bag of supplement bottles that they have collected over quite some time. They saw something on Dr. Oz, which they decide to buy. Then at the health foo... ...more
Dr. Tonia Archives
July 22, 2016•5 min read
Two Steps to Healing Miracles
You have probably heard a version of the quote, "That which is measured, improves." Quantum scientists recognize this phenomenon identified by Werner Heisenberg: When particles are observed their beh... ...more
Dr. Tonia Archives
July 08, 2016•3 min read
It's Not What You Know, But What You Do.
It's not what you know, it's what you do. I heard that quote from Todd Henry. I'm not sure if he said it first. When I google it all I get is people who said, "It's not what you know but who you know... ...more
Dr. Tonia Archives
June 22, 2016•7 min read
How Far Is What You Choose From What You Really Want?
You know when you read a line or a paragraph over and over again with out actually taking in what you're reading? Sometimes this happens when you're tired. The other day my eyes kept scrolling over ... ...more
Dr. Tonia Archives
May 19, 2016•5 min read
How to Create a Healing Goal
Gawd I don't love running. For a number of reasons. It hurts. It's not in my blood. My short, stalky limbs just aren't designed for it. When I was in elementary school we had to run around the block ... ...more
Dr. Tonia Archives
May 06, 2016•6 min read
One Stroke at a Time
Anything is Possible One Stroke at a Time - Zentangle. Hold the phone. I need to back up. About a year ago I rediscovered colouring. Or you could say I discovered adult colouring. I like to think... ...more
Dr. Tonia Archives
April 20, 2016•4 min read
Get Rid of Your Headaches Naturally.
A few weeks back I had a headache. I rarely get them and certainly feel for those who suffer for them on the regular. I have a number of patients who come to me for this very reason. And there are c... ...more
Dr. Tonia Archives
April 15, 2016•4 min read
How To Find Rest
I overheard an awesome conversation last weekend. While hugging her hello, he said, "I haven't seen you in so long." She said, "Yes, I've been in Mexico for five weeks." He said, "You don't do thin... ...more
Dr. Tonia Archives
April 08, 2016•3 min read
10 Reasons Why You Should Pray
My husband wasn't picking up so when she answered the phone, between sobs I was able to say, "CRISIS! HELP!" My mother-in-law said, "Who is this?" "Tonia." Breathe. Sob. "I can do this." Breathe. So... ...more
Dr. Tonia Archives
March 24, 2016•4 min read
Two Magic Little Words That Can Change Everything
Do you like Day Light Savings? Gah. I don't like time change day. It started a few years ago when I began to recognize that everything seem to be about 10° weird for the few days after time change da... ...more
Dr. Tonia Archives
March 18, 2016•6 min read
Are You Suffering from an Upper Limit Problem?
I can't believe I haven't written about this before. Wait. Let me back up. On the weekend my husband and I traipsed from the exotic rain forest where we live on an island in the Pacific to a differe... ...more
Dr. Tonia Archives
March 09, 2016•5 min read
3 Ways to Ward off that Nagging Cough
I just went for a walk to help my brain come up with a new article to write for you. While I was out tromping about with my dawgy, one of my besties texted, "Hey Dr. T! Do you have any recommendations... ...more
Dr. Tonia Archives
February 17, 2016•3 min read
A 5 Minute Practice to Increase Your Life Satisfaction
Gosh, I do envy the ability of my dog to shake off stress and move into the next present moment, wagging her tail and loving life. ...more
Dr. Tonia Archives
January 28, 2016•5 min read
SNEAK PEEK: Behind the Scenes of my Morning Routine
My sister was visiting recently and she was staying in my sacred studio space. It's the space that I go to as soon as I get up to do my morning routine - before opening my email, checking my phone, go... ...more
Dr. Tonia Archives
January 20, 2016•7 min read
7 Steps to Cultivate Happiness
Early December I drove for 2 hours to see Gabrielle Bernstein speak. If you're not familiar with her, I do recommend checking her out. She is a certified Kundalini yoga and meditation teacher, best-s... ...more
Dr. Tonia Archives
January 07, 2016•6 min read
What's Really Behind Bone Loss
In my head, I've been constructing a revamp of an article I wrote for the Plan Facebook page a few weeks back. I wrote it at the time because that week 3 patients asked me about calcium supplementati... ...more
Dr. Tonia Archives
November 13, 2015•6 min read
Repairing Relationships - Connecting Through Touch
I spent Sunday at a workshop all about touch, pleasure, giving, and receiving - topics I felt I had a pretty good handle on (yep, pun intended). I know how important touch is, so I was eager to go dee... ...more
Dr. Tonia Archives
October 30, 2015•6 min read
Make Art. Define Your Own Perfection. Lessons from Col. Chris Hadfield.
I had the pleasure of hearing Canadian astronaut Col. Chris Hadfield speak this week. There are so many nuggets of wisdom that have been rolling around in my brain formulating themselves into this ar... ...more
Dr. Tonia Archives
October 23, 2015•5 min read
Why I RARELY Recommend Fancy Allergy Testing
I get a lot of patients ask me about allergy testing. They say, "I just want to know what I'm allergic to." I hear that. Why wouldn't you want to know about the foods that are essentially poison to ... ...more
Dr. Tonia Archives
October 14, 2015•5 min read
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