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. 😉
How I Lost 7 Pounds in 20 Days
Wow, I’m blown away by a new resource. It’s called, “The Plan” by Lyn-Genet Recitas. It came highly recommended to me by a patient who emailed saying, "I'm finally losing weight on 'The Plan.'" She, l... ...more
Dr. Tonia Archives
September 30, 2014•4 min read
What our Ancestors Can Teach Us About Healing Anxiety
After fatigue, anxiety is the 2nd most common symptom my patients report to me in my naturopathic practice. Why is this so common lately? We worry about money. About work. We stress over the most mi... ...more
Dr. Tonia Archives
September 23, 2014•5 min read
How to Say No When You Don't Want to do Something.
What if instead of saying, "Yes," your default response was, "No?" In a previous article (3 questions to ask yourself before you say yes to anything) I explained how we often over commit, and say, "Y... ...more
Dr. Tonia Archives
September 16, 2014•2 min read
3 Questions to Ask Yourself Before You Say Yes to Anything
You have a full calendar. And it's only getting more full. Your default response is, "Yes!" to what ever anyone asks. Have you paused to consider what this is doing to your health? ...more
Dr. Tonia Archives
September 09, 2014•3 min read
How to Talk to Your Hunny About PMS
Does this sound familiar? Things in your relationship are going along tickedy-boo and then, BAM! Three little letters change everything and threaten to ruin it all. PMS. Premenstrual Syndrome. ...more
Dr. Tonia Archives
September 02, 2014•3 min read
Just Say Thank You
I met a beautiful woman this weekend. She was tall, dark with soulful eyes. She dressed perfectly for her body in flowing, colourful off-the-shoulder dresses. Six other women and I were gushing over h... ...more
Dr. Tonia Archives
August 26, 2014•3 min read
The Importance of Being Honest
I'm not sure about you, but I was pretty shocked to hear about the suicide of Robin Williams last week. His death is a collective loss. I'm sure we can all recall the crazy antics he would get up to d... ...more
Dr. Tonia Archives
August 17, 2014•4 min read
The Thing You Can't Lose Weight With Out
The fascinating truth about weight loss - and why it's not what you think Here's a question. What are you actually losing when you're dropping weight? A common response I hear is that we lose weight... ...more
Dr. Tonia Archives
August 12, 2014•3 min read
Why Joy is Overrated
We're half way through summer time here in the northern hemisphere. I just returned for a lovely weekend out in the wilderness. I saw a black bear, schools of salmon, several eagles and a beaver. Summ... ...more
Dr. Tonia Archives
August 05, 2014•3 min read
Why Forgiveness Isn't What You Think
This past weekend I attended a personal development seminar as a part of the "Life Sciences" arm under the Brain-Based Transformational Coaching umbrella. I'm an ever-learner; this workshop was a nice... ...more
Dr. Tonia Archives
July 29, 2014•3 min read
Considering Meditation? My Surprising Secret About Where to Start Your Practice
This spring I discovered a consistent practice in meditation. Previously I'd done a little bit here. A little bit there. But never every day. The routine was everything. A game changer. I'm sleeping... ...more
Dr. Tonia Archives
July 22, 2014•3 min read
How to Prevent and Treat 3 Common Summer Ailments with Natural Remedies
As of today, summer is officially here in the northern hemisphere. I know, it's a couple weeks past the solstice, but every year my mom tells me that when it comes to weather, summer starts on July 15... ...more
Dr. Tonia Archives
July 15, 2014•4 min read
Do You Ever Feel Like You Need a Compass to Navigate this Crazy Human Life?
Ever notice that sometimes life is going along all tickedy-boo, and then all of a sudden you're feeling like you were thrown onto a boat in the middle of the ocean without a soul around, and no compas... ...more
Dr. Tonia Archives
July 15, 2014•1 min read
3 Mouth Watering Frozen Treats That You've Gotta Try This Summer
I do this thing on my Facebook page that I really love. I put up a word, and my peeps tell me the first thing that comes to mind. I do it on Wednesdays, so I have cleverly named it Word Association We... ...more
Dr. Tonia Archives
July 08, 2014•2 min read
The Healthy Secret Everyone Knows, But Few People Do Anything About
We're just over a week into summer. Ahhhh. I love the bright mornings, singing birds, and dancing leaves. There is nothing like a cool bevie on a hot summer afternoon. Don't you agree? Most people o... ...more
Dr. Tonia Archives
July 01, 2014•4 min read
25 Simple Ways to Overcome Burnout
Have you ever realized that the very thing you are trying to explain to others is what you yourself need to know? That old saying, "You teach what you need to learn," is real in a big way for me right... ...more
Dr. Tonia Archives
June 10, 2014•3 min read
Preparing the body and mind for a healthy, happy baby.
This is the third part of a 3-part series: Finding your Fertility - How to naturally conceive a healthy, happy baby. More and more couples are struggling to get pregnant. Not only is it heart breakin... ...more
Dr. Tonia Archives
June 03, 2014•5 min read
3 things to make sure you consume if you want to conceive a healthy, happy baby
I love helping couples conceive healthy, happy little ones. There is so much that is overlooked in mainstream medicine when it comes to pregnancy. Couples struggle to get pregnant, and they often get ... ...more
Dr. Tonia Archives
May 27, 2014•3 min read
3 things to avoid if you're trying to conceive a healthy, happy baby
Last week, had the privilege of celebrating naturopathic medicine week and over 90 years of being licensed in British Columbia (to be clear... not me personally.) We organized two evenings of public ... ...more
Dr. Tonia Archives
May 20, 2014•6 min read
9 Reasons to Pause Before you Slather on Sunscreen
I recently spent the weekend on the west coast of Vancouver Island in a surfing town called Tofino. It was a mini vacation filled with nature walks, beach cartwheels, and whale-watching adventures. T... ...more
Dr. Tonia Archives
May 13, 2014•4 min read
Women's Health Naturally - A 2014 Naturopathic Medicine Event in Nanaimo
On the evenings of May 14th and 15th, 2014, the North Nanaimo Medical Clinic Wellness Team is proud to present: Women's Health Naturally - a Naturopathic Medicine Week Event and Celebration. ...more
Dr. Tonia Archives
May 06, 2014•2 min read
Just Be Unabashedly You
Last week I presented my 6th and final financial report to 400 of my naturopathic colleagues practicing in BC. I decided (okay the bylaws decided) that after three 2-year terms I would step down as tr... ...more
Dr. Tonia Archives
April 28, 2014•4 min read
5 Evil Ways Evil Sugar Messes With Your Program
My husband and I probably over did the chocolate this Easter weekend. It was a slippery slope. We started by buying some for the kids that collect our eggs every day. So cute of us to put chocolate eg... ...more
Dr. Tonia Archives
April 22, 2014•5 min read
Why Making Ice Cream Bars Was a Spiritual Experience
Seven Steps To Heaven When I was a teenager and young adult I worked at a chocolate company. Oh yeah. It was a great job, and I was good at it. Part of the reason why I loved it was because the compa... ...more
Dr. Tonia Archives
April 15, 2014•4 min read
8 Ways to Reduce Fear and Increase Joy and Confidence
How to Move from Fear To Joy I recently did a presentation for one of my dear friends, Jodine Buydens**. She is an equine behavior specialist and an equine inspired education facilitator. She works w... ...more
Dr. Tonia Archives
April 08, 2014•6 min read
5 Tested Methods To Decrease Seasonal Allergy Suffering
Tree pollens are out with a vengeance these days. You may be one of the 25% of the population that suffers with runny eyes, stuffy noses, headaches, or sinus pain. You feel like you're a victim to thi... ...more
Dr. Tonia Archives
April 03, 2014•3 min read
How to Delight Yourself First
This past week I was pretty bummed because I didn't end up participating in this cool dance performance project that happens over spring break every year where I live. The program involves learning t... ...more
Dr. Tonia Archives
March 25, 2014•4 min read
3 Reasons Why Your Loved Ones Don't Want You To Change and What To Do About It
You want to achieve X, Y, and Z by such and such date. For example, say you're working with your Naturopathic Doctor to drop the last 10 pounds, or cure your embarrassing acne, or just get more energy... ...more
Dr. Tonia Archives
March 18, 2014•4 min read
4 Proven Ways to Jump Start your Body for Bathing Suit Season
Ever wondered that? Why do we clean our houses in the spring? Why does the detox buzz increase in volume at this time of year? Stay tuned, I'll tell ya all about it. Acknowledged or not, rhythms an... ...more
Dr. Tonia Archives
March 11, 2014•5 min read
3 Tips to Survive this Awkward Time of Year
I find this time of year very awkward Where I live there are hints of spring infiltrating the landscape. Buds on the ends of branches, brighter mornings, and lingering daylight in the evenings. (All ... ...more
Dr. Tonia Archives
March 04, 2014•3 min read
Why It's Best to Start Small
I was recently gifted a free goal coaching session. This lady was good**. She wouldn't let me get away with much. One of her first questions was, "How can you live your Brain-Based Transformation Coac... ...more
Dr. Tonia Archives
February 25, 2014•4 min read
How To Get Fit In Less Than An Hour Per Week
Can we please talk about exercise? And clean eating? And brain health? But mostly exercise? Years ago when I had just finished school and I was studying for my naturopathic medical licensing board... ...more
Dr. Tonia Archives
February 18, 2014•5 min read
Why Your Body is like a Bucket
John Mayer thinks your body is a wonderland. And I don't disagree. Sexy or not, our bodies are amazingly fascinating! That's part of why I love my work. But I also think of the body as a bucket. Less... ...more
Dr. Tonia Archives
February 11, 2014•5 min read
How Donating a Dress Opened My Heart
Lets Talk About Love, Baby As part of my personal growth this year I'm doing an experiment in De-Cluttering. You may have read my original post about it. You may even be following my progress. This ... ...more
Dr. Tonia Archives
February 04, 2014•4 min read
Are You Taking the Wrong Fatty Acids?
Confused about all the hype? You've picked up from media, or your BFFs at yoga that you should be taking supplemental essential fats. YAY! Now you're super healthy. Good stuff. Hold on pard'ner. You ... ...more
Dr. Tonia Archives
January 28, 2014•4 min read
How to Know If You're Consuming Too Much Caffeine
Is Coffee Actually Good For YOU? I bet you're already resistant to reading this article. Of all the things I kindly suggest people avoid to regain or strengthen their health, coffee (or caffeinated a... ...more
Dr. Tonia Archives
January 21, 2014•5 min read
What You Need to Consider About the 80/20 Rule
Have you heard of this? The 80/20 rule? My wiki search came up with this, "The Pareto principle (also known as the 80–20 rule, the law of the vital few, and the principle of factor sparsity) states ... ...more
Dr. Tonia Archives
January 13, 2014•3 min read
Why I'm Purging 365 Things This Year
How To Declutter - One Day at a Time I mentioned in my article last week that I'm re-framing how I view the new year. In fact my exact words were, "I'm changing how I approach new years’ resolutions... ...more
Dr. Tonia Archives
January 07, 2014•4 min read
How My Perspective Shifted Over A Public Sink
I learn my lessons in strange places It has not gone unnoticed that this is not the first post about public washrooms I've written this year. I admit it's peculiar that this is a time for me to lear... ...more
Dr. Tonia Archives
December 31, 2013•4 min read
Why We Have the Holiday Season All Backwards
A few posts back, I wrote about cycles and natural rhythms. In that post I candidly described how I came to understand how crucial it is to love all the aspects of myself. I'm not saying I'm perfect a... ...more
Dr. Tonia Archives
December 17, 2013•3 min read
How to Poo More, If You're Not Pooing Enough
Do you poo enough? I thought I might as well just dive in. It is really important that our bowels move 1-3 times per day. For us our poo eliminates: toxins, metabolic waste products, microorganisms, ... ...more
Dr. Tonia Archives
December 10, 2013•3 min read
How to Poo More, If You're Not Pooing Enough
How To Naturally Cure Constipation Do you poo enough? I thought I might as well just dive in. It is really important that our bowels move 1-3 times per day. For us our poo eliminates: toxins, metabo... ...more
Dr. Tonia Archives
December 10, 2013•3 min read
5 Top-Notch, Over-Looked Tactics to Fight Off Infections Like a Superstar
How to Supercharge Your Immune System TW was a female patient of mine. One day, a couple years ago, she and her husband spent the day visiting with her father in law. They didn't know it at the time,... ...more
Dr. Tonia Archives
December 02, 2013•5 min read
5 Questions to Ask Yourself if You Don't Want to Gain Weight This Holiday Season
‘Tis the season. I can feel your panic. Rainbow lights filling the neighborhood. Different Christmas carols in every store. Snow (or frost) on the ground. The urgent obligation to get the perfect gi... ...more
Dr. Tonia Archives
November 26, 2013•4 min read
How to Get Through the Holidays Without Going Up a Pant Size
Holidays are Here Coloured lights, Christmas carols, snow on the ground, a sense of urgency and obligation to fulfill social requirements. It is the most tempting time of the year. Parties, huge mea... ...more
Dr. Tonia Archives
November 25, 2013•3 min read
11 Ways to Eat More Veggies Than You Thought Humanly Possible
How to Eat Enough Vegetables to Win a Contest Or just be healthy. For a number of reasons, focusing our food intake on plants - especially veggies - is one of the most health promoting habits. Incre... ...more
Dr. Tonia Archives
November 19, 2013•4 min read
How to Make the Right Decision
A Lesson from my Puppy The other morning I was sitting in our kitchen doing something important like Facebooking. My dog, Achilles, had the audacity to put on her whiny pants. So I put her outside. T... ...more
Dr. Tonia Archives
November 12, 2013•6 min read
The 6 Steps I Take to Make Sure You Get Better
How Naturopathic Medicine Works I recently had the privilege of seeing an "elder" Naturopathic Doctor speak at a conference. An elder means that the doctor has been in practice for over 15-20 years. ... ...more
Dr. Tonia Archives
November 05, 2013•4 min read
What Your Skin Is Trying To Tell You...
... If You Only Knew How To Listen I wrote candidly in a previous blog post about my journey with my skin - which started when I was very young although it didn't manifest in my skin until I was in m... ...more
Dr. Tonia Archives
October 22, 2013•6 min read
6 Secret Reasons Why Your Skin Isn't Sparkling
What is your skin trying to tell you? I know this article seems long... if you're pressed for time I'll give you the take home up front. Sometimes the simplest things make INSANELY huge differences.... ...more
Dr. Tonia Archives
October 15, 2013•7 min read
3 Rooms in Your Home That May Be Preventing Weight Loss
And I'm not talking about the kitchen. Nope. I'm not on glue. Although it's funny you should think that. Glue is a perfect example of what I'm talking about in this article. The truth is that often ... ...more
Dr. Tonia Archives
September 30, 2013•5 min read
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