Dr. Susan's Integrative Family Practice, 1011 Glenmore Trail SW, Suite 300, Calgary, AB (2026)

02/11/2025

Incorporating more dietary fibers into your diet is a great way to improve digestive health and support your overall wellbeing. But this can be a tricky task day-to-day!

** Remember, the daily dietary fiber intake recommendations:

Men:
• Under 50 years old - 38g/day
• Older than age 50 - 30g/day

Women:
• Under 50 years old - 25g/day
• Older than age 50 - 21g/day

Here are 8 easy ways to reach your daily fiber goals. Which ones will you try asap?

Follow along for more healthful tips like these!

01/08/2025

🎉 Happy New Year from our Team!

At Dr. Susan’s Integrative Family Practice, we offer a comprehensive program of integrative care focusing on proactive and preventative care, diagnostic screening, health risk management, nutrition and activity prescription, mental health, and the most assertive care of non-urgent and urgent health and medical challenges… “from cradle to grave”.

Please follow along, like, and share our posts if they resonate with you - provide you a little lightbulb moment!

For more information on our clinic visit our website: www.drsusan.ca

11/18/2024

Calcium plays a very critical role in numerous physiological functions…including supporting bone structure & strength, secretion of hormones for metabolic health, regulating blood pressure, contracting muscles, blood clotting, nerve transmission…

The recommended dietary allowance (RDA) for calcium varies by age & gender:
• Females 19-50: 1000 mg/day; > 50: 1200 mg/day
• Males 19-70: 1000 mg/day; > 70: 1200 mg/day

* note: these levels include diet & supplements

Fact is many of us are not consuming adequate amounts of calcium. Let’s start implementing more calcium-rich whole food sources into our diets! Some good sources are dairy & non-dairy products like yogurts & cheese, kale, broccoli, bok choy, fortified cereals, almonds, sesame seeds.

Curious if you are getting enough through your diet? Visit the Osteoporosis Canada Calcium Calculator link here: https://osteoporosis.ca/calcium-calculator/

11/05/2024

Help us give a warm online welcome to NP Katheleen Lomas - Family Nurse Practitioner. Kate is the newest member to our integrative team!

“Those that don’t have time for wellness will eventually have to make time for illness.

Kate Lomas is a Family Nurse Practitioner with a background in rural all ages primary care and functional medicine. She graduated from York University in 2005 with BScN Nursing and with experience in Cardiac Surgery, Pediatric acute care and rural pediatric education. She has always had a passion for medicine and decided to further pursue this passion in becoming a Nurse Practitioner and graduated with a MN NP from Athabasca University in 2019. Since graduating Kate has worked as an NP in Internal Medicine as well as primary and acute care travelling to remote Northern Communities. She has a special interest in women’s health, perimenopause, menopause as well as pelvic floor dysfunction and sexual health. She enjoys working with patients to optimize hormones, diet and lifestyles as they address both acute and chronic health care conditions.

Kate has a passion for nutrition and exercise and in her spare time can be found whipping up gluten free/dairy free/ sugar free culinary delights and considers it a huge success when her family reports that they LOVE a new recipe. She lives outside of Calgary with her husband, 2 daughters, 2 dogs (both rescues from northern adventures) and 3 cats. She is an avid hiker and cold plunger and enjoys finding new mountain lakes to take “a dip” when out exploring.”

Welcome NP Kate!

10/21/2024

At Dr. Susan’s Integrative Family Practice, we offer a comprehensive program of integrative care focusing on proactive and preventative care, diagnostic screening, health risk management, nutrition and activity prescription, mental health, and the most assertive care of non-urgent and urgent health and medical challenges… “from cradle to grave”!

Our goal is to ensure our patients have the expertise and access to the best care available no matter their medical needs or where they are in the world.

We achieve this by continually developing our internal knowledge and resources as well as expanding and maintaining an extensive network of health and medical practitioners locally, nationally and internationally with whom we collaborate and regularly communicate.

To learn more about our program visit our website: www.drsusan.ca

09/30/2024

Following up on our Fall Fiber education…let’s spotlight chia seeds this week! These nutritious tiny seeds are a great dietary fiber supplement to add to your next grocery shop.

Did you know that just 1 tbsp. of chia seeds contains approx. 4g dietary fiber (soluble & insoluble)?

The recommended dietary allowance (RDA) for dietary fiber:
• Men should target 38g/day
• Women should aim for at least 25g/day

As well, 1tbsp. of chia seeds has around 3g of ALA omega-3 and 2g of protein - an easy, flavourless, and inexpensive way to enhance nutrient density.

(*Note: check the Nutrition Facts tables of these products as there are several brands and the nutritional content may vary slightly)

Here are 8 ways to incorporate chia seeds into your daily diet:
• Mix 1 tbsp. into 8oz. (1 cup) of plain/lemon water, drink quickly - follow with another glass to wash down
• Chia pudding
• Overnight oats
• Homemade granola bars
• Protein energy balls
• Mixed into yogurt bowls
• Added into smoothies
• Make a jar of fresh chia jam

Like and share this post if you found it insightful. Plus, stay tuned for more education on FIBER this Fall!

09/17/2024

Eating a high-fiber, plant-rich diet is strongly tied to a well-functioning digestive system. However, fiber intake is important for so much more than bowel regularity.

It also plays a vital role in:
• blood sugar balance & mitigating type 2 diabetes
• improving LDL cholesterol & lowering heart disease risk
• toxin/hormone binding & excretion from the body
• appetite regulation & satiety cues
• aiding weight loss goals & maintenance
• boosting microbiome health

…Now, when talking about fiber we must note that there is no single ‘fiber’…rather we now use the term “dietary fiber” to properly describe all the different substances together. Dietary fiber is the sum of all soluble & insoluble fiber. Our bodies require both types. We will expand on food sources for both soluble & insoluble fiber in upcoming posts.

The recommended dietary allowance (RDA) for dietary fiber:
• Men should target 38g/day
• Women should aim for at least 25g/day

Read the nutrition facts table on food labels/packages to determine the number of grams per serving

Curious about your current intake? Our Nutrition Therapist suggests downloading the free version of the MyFitnessPal app to input a few of full days of everything you eat and drink. This is a great tool to gain dietary insights!

Like and share this post if you found it insightful. Plus, stay tuned for more education on FIBER this Fall!

09/13/2024

Welcome to our team Amandeep MOA. He has recently joined our clinic as the Patient Services Coordinator.

Amandeep was born and raised in a northern hilly state of India. He completed most of his education in his home state. Growing up he was always inclined towards medicine and healthcare. Helping people in improving their wellbeing gives Amandeep joy and hence always wanted to make a career that is connected to healthcare.

Coming to Canada was his dream, one that came to realization in September of 2022. He believes education is always a pathway that enables you to know more about different cultures and practices. Hence, completed two years of Canadian education at Bow Valley College that helped him bind into the inclusive and diverse culture of Canada. Amandeep is still new to the Canadian work culture and environment, and this is where the opportunity to work for Dr. Susan’s Integrative Family practice has helped him initiate his Canadian work experience!

09/10/2024

Welcome to our team Natasha Connell CLTX. She has recently joined our clinic as the Medical Administrative Coordinator for NP Julie Bakko.

Natasha’s background spans over 15 years, encompassing experience in medical lab and diagnostic imaging, as well as integrative primary care settings. This journey has cultivated her deep love for healthcare, driven by a profound respect for the impact of compassionate healthcare providers.

Natasha’s career has provided her with a valuable understanding of healthcare dynamics which has strengthened her dedication to ensuring patients feel acknowledged and supported, providing them with comfort especially during difficult circumstances.

Outside of work, she cherishes spending time with family, indulging in art, and immersing herself in reading a good book!

09/10/2024

New week ahead, new perspectives. What steps are you going to take this week to optimize your health & wellness?

05/27/2024

Our Integrative Health Program is designed to provide “best-in-class” comprehensive primary and integrative medical care, including Preventive, Predictive, Personalized, Comprehensive, Holistic, Active, and Responsive Care, delivered at your convenience and in a manner that works for your needs and schedule.

In short, we aim to be your “Trusted Medical Advisors and Advocates”, and ensure your health care journey has no gaps and offers you the opportunity to achieve your optimal health for the life you imagine.

https://www.linkedin.com/company/dr-susan-s-integrative-family-practice/?viewAsMember=true

Dr. Susan's Integrative Family Practice

02/11/2025

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10/21/2024

09/30/2024

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05/27/2024

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