blue sky with some clouds and a sign that says CLEAN AIR

Breathe Smrt and Clear!

on August 9, 2018 by: Dr. Stacey Richards 0 Comments

Breathe Smrt and Clear This Summer!

Wildfires. Vehicle emissions. Chemicals in the air. Smoking. Changes in the weather. So many different things affect our air quality daily that it’s hard to make sure you’re breathing in clean air. Which might leave you wondering how can you Breathe Smrt and Clear?

What is clean air?

Clean air is air free of harmful pollutants or free of dangerous levels of harmful pollutants. Even things you might not think were harmful can affect the air you’re breathing. Everything from car exhaust and cigarette smoke to dust and pet hair to wildfires happening provinces away – it all negatively contributes to your air quality. And we don’t always notice it!

When our air isn’t clean, it can do simple things like irritate your eyes, nose, or throat and cause shortness of breath. But the longer you’re exposed to poor air quality, the more likely it is to cause allergies and asthma. It can also contribute to things like cardiovascular disease.

Tips To Breathe Smrt and Clear!

There are plenty of ways to stay healthy, even when the air quality is poor. Our first tips to Breathe Smrt and Clear are specifically for when you’re indoors.

  • Double check your home. See if you have any air pollutants that might be affecting you and if you can do without them any of them. These include things like:
    • Cleaners and disinfectants
    • Bug repellants
    • Air fresheners
    • And more!
  • When it comes to a lot of the above, you can make some easy changes to your indoor air quality by switching to more natural cleaning products. We’ve got some examples below for you!
    • Water, vinegar, a hint of lemon juice, and a dash of lemon essential oil in a spray bottle makes for a very simple and more natural cleaning solution for your counters, sinks, tiles, and bathrooms.
    • Water and vinegar alone are great for cleaning windows without extra chemicals!
    • Have some stubborn, stuck on stains? Some water, vinegar, and castile soap (a soap made from vegetable oil. One popular brand is Dr. Bronner’s) will have those stains gone in no time.
    • Need to clean the oven? All you need is some filtered water, baking soda, and castile soap and your oven will be sparkling clean!
    • You can eve make your own bug spray with some essential oils, rubbing alcohol, witch hazel, and water or vinegar! (Check out this recipe here for one that works wonders!)
    • If you have the money, an essential oil diffuser will quickly replace your need or want for an air freshener – plus, they smell better too! You can also invest in some potpourri or fresh plants to make your place smell lovely!

Plant the Seed for Healthy Breathing!

You can also boost the air quality in your home by adding some air cleaning house plants.

  • Air cleaning house plants are plants that do exactly what it says on the label: they help filter the air around them and keep it just a bit cleaner than it would have been without them.
  • Such plants include:
    • Boston Ferns
    • Spider Plants
    • Chinese Evergreens
    • Bamboo Palms
    • Weeping Figs
    • Peace Lillies
    • English Ivy
    • And many others!

IMPORTANT: Some of air cleaning house plants are known to be toxic to pets. Be sure to research the best plants for your home!

  • For those of you born without a green thumb, have no fear! Plants like the Cast Iron Plant, Janet Craig, and Mexican Ponytail are all low-maintenance air cleaning house plants!
  • You can also think about investing in a HEPA-certified Air Purifier to help you breathe Smrt and Clear!
    • HEPA-certified Air Purifiers are also especially good for times when forest fire smoke is at its worst!

Breathe Smrt and Clear While Out and About!

Of course, we can’t spend all our times indoors! What do you do when you’re out and about and the air quality is incredibly poor? Well, we’ve got a couple ideas for you below:

  • One key strategy for breathing Smrt and Clear is to exercise during “Off” hours. If you’re exercising outdoors, aim to exercise either in the early morning or later in the evening to avoid the heaviest pollutant hours.
  • Be sure to treat the symptoms of smoke exposure – this especially key during times when forest fires are raging at their peak.
    • If you’ve got a sore throat and are coughing, treat it with more natural things like hot water and lemon or homeopathic cough syrups.
      • Important: If you suspect more severe illness such as lung infections, always see a doctor ASAP!

    • Do you have asthma or other lung conditions? Ensure you have an up-to-date plan for dealing with these conditions. A majority of those with asthma should be taking some form of corticosteroid medication.
      • If you’ve got questions about dealing with your lung conditions, be sure to schedule an appointment with your doctor and with our naturopath, Dr. Stacey Richards, so you can build a plan that’s right for you and your lungs!
    • Irritated and dry eyes? Treat that issue with some simple saline eye drops.
      • For more chronic dry eyes, make an appointment with Dr. Stacey Richards and she’ll help you even more!


Breathe Smrt and Clear All Summer!

So, there’s some excellent ideas to keep you breathing smart and clear all summer long! If you’re worried about more in-depth health issues, especially regarding your breathing and air quality, be sure to book an appointment with Dr. Stacey Richards today!

Important: In the event of a medical emergency, be sure to go to the ER or to a doctor ASAP!

Vitamin D Injections

on October 25, 2020 by: Dr. Stacey Richards 0 Comments

Are you VITAMIN D Deficient?

Vitamin D offering

Click to get information on Vitamin D testing.

Vitamin D Is one the most essential vitamins you need. Learn more about its benefits here




Both are safe and effective. A study done earlier this year found that Vitamin D injections lasts longer and has bigger response than weekly oral supplementation. But, with that said, it does depend on the patients choice and lifestyle.


Injections may be better suited for you if:

  1. Skin Tone is dark or pale
  2. You are not consistent with the oral supplements
  3. You have mild to moderate mood changes in winter but only started taking Vitamin D supplements in August or later. (It takes about 6 month to get levels to optimal – taking close to 4000IUS a day)
  4. You suffer from SAD – Seasonal Affective Disorder –  or depression in winter.




Vitamin D3. The best form of vitamin D.








  1. Are Vitamin D deficient
  2. Skin Tone is dark or pale
  3. Do not get a lot of sunshine especially in winter
  4. Are not consistent with the vitamin D supplement
  5. Are not taking enough vitamin D supplement
  6. Suffer from Seasonal Affective Disorder (SAD)
  7. Have poor GI absorption of nutrients
  8. Are Worried about bone health
  9. Women: Bones degrade faster then male counterparts
  10. Menopause: Bone loss speeds up and vitamin D protects your bones from calcium loss


If you would like to get your vitamin D levels checked in a stress free clinic or home environment find out more here.


4 Tips to Healthy Glowing Skin

on June 23, 2016 by: Dr. Stacey Richards 0 Comments

I admit it. I love skin. It’s such an important part maLOVE the skin you are inrker of your overall health. Your skin is the window to your  gastrointestinal, hormonal and nutritional health. Being the largest organ in the body it has some big responsibilities.

  • Elimination and detox
  • Making vitamin D
  • Protecting our body


Good Nutrition is the foundation of healthy skin


Healthy skin starts from the inside out. Skin is the window to your general health. No matter how much you spend on expensive skin products  if your overall health is not addressed you will not get the results you want.  I can tell a lot about a person by looking at their skin. There are many factors involved in getting a healthy skin with good nutrition being the foundation . Here they are:

  • Diet
  • Water
  • Stress
  • Rest


With the essential cherry on top:

  • Skin care products
  • Sun protection



1. Eat Foods Your Skin Loves



These are the power house  of nutrient rich foods. All the ones with bright beautiful colours, anti oxidant rich and full of all the good stuff your skin will love.

  1. All leafy greens – kale, Rapini, Spinach, Collard greens, Swiss chard, Arugula
  2. Berries – blackberries, blueberries, raspberries and strawberries
  3. Yellow-orange fruits and vegetables – Bell Peppers, Lemon, Pumpkin, Squash, Carrots, Sweet potatoes
  4. Fish – the fattier the better – Salmon, Sardines, Mackerel
  5. Nuts and seeds –  Almonds, Walnuts, Sunflower seeds
  6. Clean proteins – Chicken, fish, turkey, eggs

2. Drink Water…lots of it


Water deserves it’s own full page post but I will keep it short here. We are all made of water. How much of our bodies? 55% for women and 60%  for men to be exact. We need to maintain that balance for our brain and body to function well. Dehydrated skin will appear dry, flaky and be more prone to wrinkles. Yet drinking water is one of the most difficult habits to maintain.


How much should you be drinking? It depends, but my general rule of thumb is if your pee is yellow (and you are not taking B vitamin) you need to drink more.


I recommend 1.5 litres or 6 cups daily. If you lead an active lifestyle then 2 litres or more a day.

3. Cope better with Stress


Who doesn’t deal with this? It is inevitable – unless you live on a mountain top with clean air and food and not a care in the world – but the differentiator for how our body will handle a stressor is how well we cope with it. Your mom could misplace her keys and freak out to the point where no one wants to be around her unless there is security or a life coach. Whereas, you could lose a friend or family member and cope so well everyone is wondering what you are on and wants some of it. Either way, the stressors  exist but the stress hormones vary from each person. Stress hormone  – Cortisol – is not kind to our skin. Cortisol causes dryness, wrinkles, acne, redness and tired looking skin.


Coping mechanisms can drastically turn things around: Walking, Exercise, Yoga, Meditation, Sleep and whatever healthy lifestyle habit that gets you focused on the present moment, remind you to be your grateful and to be kind yourself.

4. Get Rest


Insomnia has got to be one of the top 3 complaints I see in my office. We all need sleep but it eludes many of us.  Certainly, sleep disturbance is a complex issue since there are many reasons that can cause sleepless nights.


A great place to start is making sure you have good sleep hygiene, clean diet with good quality protein, avoid any foods you may be sensitive to, no caffeine after 3pm and meditate at bedtime.



What is your routine to healthy skin?


Zero sugar doesn’t mean NO sugar

on April 4, 2015 by: Dr. Stacey Richards 0 Comments

This post was inspired by a heated discussion I had with an acquaintance. He informed me that store bought mayo was a healthy food and is fine to consume when trying to lose weight. Now, I agree mayo traditionally has two ingredients – egg whites and olive oil. But these days if you peruse the ingredients list it reads very differently.

My response was mayo is full of sugar and additives and that is not supportive of a weight loss plan. He quickly cut and paste a mayo nutrition label to show me the 0g of sugar.

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