Janine Buisman Wilcox, Naturopathic Doctor

02/13/2026

Fibroids are common, really common. Up to 50% of women will have them, and while some cause heavy bleeding, pressure, or fertility struggles, others sit there quietly minding their business.

Even when the plan is “watch and wait,” there are two basics that shouldn’t be skipped:

Check Vitamin D. Low levels are linked to higher fibroid risk, and correcting a deficiency has been shown to help stabilize growth and even shrink or reduce fibroids in some cases. It’s an easy win.

Check Iron. Fibroids + heavy bleeding = a fast track to iron deficiency. Low iron worsens symptoms and can slow recovery if surgery is needed. Being iron-replete improves outcomes.

These are simple labs, simple treatments, and they’re still missed more often than they should be.

If fibroids are part of your story, these are absolutely reasonable things to ask for.

02/11/2026

Save this for later!!

My favourite lunch is a leftovers salad - a couple of handfuls of arugula on a plate with heated leftovers dumped on top.  Broccoli slaw or kale slaw are another great option to beef up the vegetable intake.  That’s my go-to to add to a chili or soup because there’s no chopping and very minimal cooking required. 

Frozen fruits and vegetables are great options too.  They are often less expensive, take less prep, and they don’t go bad, so even when it’s been awhile since you’ve grocery shopped you have options at home.  In my household we often rinse frozen blueberries in warm water and add to yogurt for breakfast, blend mixed garden vegetables into tomato sauce for pasta, use diced vegetable mix as a base for chicken noodle soup, and use frozen squash for blended squash soup.  Frozen fruit and vegetables are flash frozen so their nutritional value is great, and the prep time is so much less!

Planning is another key component. If you have a plan, you’re often thinking about the vegetables to go with your meal. If you don’t have a plan, you’re thinking about how to fill yourself up quickly.  Filling yourself up is of course the most important thing, but if we can add fruits and vegetables to that, that is even more ideal.

Bonus Tip 1: Please don’t let your quest for organic be what stops you from eating fruits and vegetables. While we know organic produce is great; it’s more important that you’re eating lots of produce than that you choose organic.

Bonus Tip 2: Lastly, fruit is awesome, even if you have blood sugar concerns. Pair it with protein for more blood sugar balance, and choose more berries, but there is no need to avoid fruit!

Follow along for more helpful “Mom on the go” nutrition tips!

 

02/09/2026

Fibroids are incredibly common, about half of women will have them at some point. For some, they bring heavy bleeding, pressure, or fertility challenges. For others, they show up quietly on an ultrasound like an uninvited guest who didn’t even make noise.

Many cases are managed with “watch and wait,” but that doesn’t mean doing nothing. There are a couple of simple, evidence-based things that are often overlooked and can make a real difference.

Vitamin D: Low levels are linked with a higher risk of developing fibroids. When deficiency is treated, studies have shown stabilization of growth, smaller fibroids, fewer recurrences, and sometimes even fewer fibroids from one scan to the next. It’s straightforward to test, and Canadian gynecology guidelines actually recommend checking it.

Iron: Heavy or abnormal bleeding from fibroids commonly leads to iron deficiency. Low iron can make bleeding feel worse and leave you exhausted. Getting iron levels up, especially before procedures like myomectomy or uterine artery embolization, helps people recover better and faster.

Simple tests. Treatable findings. Often missed.

Whether your fibroids are mild or complex, these are absolutely worth advocating for at your next appointment.

 

02/06/2026

Join me for my FREE online class covering all of the essential pieces to consider on this journey. 

Register now using the link in my bio! Can’t wait to chat.

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02/04/2026

Link in bio to register!

Food before one is NOT just for fun!

There are a number of essential skills that we’re teaching babies to support their transition into a fully solids diet.

We DON’T care a lot about their nutrition at this time, they can meet their needs primarily through breastmilk/formula.

We DO care about a number of foundations so they have the ability to handle the texture, variety, and flavours of the foods that DO meet their needs when breastmilk/formula is not enough.

While we don’t need to do baby led weaning (though it’s a great option!), we DO need to allow baby to lead the process.

We know that between 6-9 months there is a window of opportunity to expose babies to texture where we’ll have the most success.

We know that family meals (even just you and baby!) are very beneficial in terms of supporting food acceptance, a healthier diet, and prevention of picky eating.

We know that exposure and repeated exposure to allergens is beneficial in terms of allergy prevention. Exposure to many many different flavours in a variety of forms supports baby to stay flexible and accept other new flavours and forms.

We know that iron deficiency is fairly common in toddlers and we need to be mindful of preventing that.

These things are all key to setting your baby up for success with a lifelong love of food.
There is a lot to think about and the information can be overwhelming.

On February 18th , I will be offering a FREE online class covering all of the essential pieces to consider on this journey. Register in link in my bio! 

 
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02/02/2026

Calling all new/expecting parents! On February 18th at 9:30 am , I will be offering a FREE online class covering all of the essential pieces to consider on this journey.

Register here: https://ndguelph.ca/babyfood

Even if you can’t make it live, be sure to register, as I will be sending out a replay afterwards. You’ll have access for 1 week after the class.

This is helpful for all caregivers, so please share with family and friends who might benefit!

Free babyfood introduction class registration

01/30/2026

Why do we focus on progress instead of perfection?

Because you, your body, your goals and your needs are constantly changing!

Progress allows for flexibility, there will be weeks when life gets crazy. Habits and routines that you’ve built can support you through that.

Progress means recognizing that the meal plan you’ve put yourself on is causing you stress which is causing more harm than good.

Progress means taking your iron with your yoghurt even though that’s not optimal for absorption (but WAY better than not taking it if you need it!).

Progress means grabbing a protein bar even if it’s a bit processed over skipping your breakfast.

Progress means realizing that your sleep is more important than your exercise at some points.

It means changing and adapting with your body’s different needs.

So, what piece of progress are you implementing this week?

NaturopathicPractitioner perimenopause perimenopausehealth perimenopausesupport perimenopausefitness perimenopauselikeaboss

01/28/2026

When we’re scarfing down food on the run or eating in these moments, it’s harder for our body to break it down!

Have you ever noticed that a food that bothers your stomach at home is totally fine on vacation? It’s likely because your stress is low and you’re enjoying a long and slow meal.

So what do we do about this?

Whenever possible, sit down to eat, take a deep breath to find your calm, and take a moment to smell your food.

Pay attention to the flavours, enjoy the experience and chew your food well!

In those moments where that’s not possible (it happens and we don’t want you skipping meals!) try to bring your presence to your food as much as possible.

While this habit can be hard to remember, it can make a huge difference in how you feel after meals!

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01/26/2026

Your body is primed for survival.

When your body senses a threat it prioritizes the resources needed to survive and lets go of that which isn’t necessary. A threat triggers the release of cortisol, the stress hormone, causing an increase in heart rate and blood flow to our muscles and brain to prepare our body to run from the threat.

Things that are not important in an emergency (like digestion, or other hormone production) can get shut down.

Digestion happens best in the parasympathetic state - a state of relaxation.

In this state, the body feels safe to send resources to the stomach, liver, gall bladder and intestines to support the breakdown of food.

This allows for better nutrient absorption, digestion, and elimination.

Unfortunately, your body doesn’t realize that the cortisol release from getting stuck in traffic, or rushing out the door isn’t a life-or-death situation.
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NaturopathicPractitioner perimenopause perimenopausehealth perimenopausesupport perimenopausefitness perimenopauselikeaboss

01/23/2026

When it comes to your health, one of the greatest resources you have is knowing your own body!

In a world where information is everywhere, diets, supplements, protocols, opinions… it’s easy to feel like the answers must live outside of you. But the truth is, while you sort through all of this information you must also trust your own body.

Trusting your body doesn’t mean doing this alone. It means bringing your insight into the process. Good healthcare is a collaboration: your knowledge of your body paired with research-backed guidance and clinical expertise.

This is especially important when things feel overwhelming. More information isn’t always the solution. Often, clarity comes from slowing down, filtering the noise, and tuning back into what your body is telling you.

There is no single “right” approach to health. There is only the approach that fits your body, your history, and your life.

Learning to trust yourself, and surrounding yourself with a team that respects that, is often where real, sustainable change begins.
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FamilyHealth DitchTheAllOrNothing 
ProgressNotPerfection WaterlooON KitchenerWaterloo KitchenerON GreaterTorontoArea TorontoWellness TorontoMoms MiltonON

01/20/2026

Information is meant to empower… but without context, it can quickly become overwhelming.

You don’t need to know every hormone pathway, diet trend, or wellness “rule” to make progress with your health. Trying to figure it all out on your own often leads to stress, second-guessing, and stalled momentum.

Your body is complex. Your life is busy. And your health plan should reflect both.
The goal isn’t perfection, it’s clarity. A clear strategy. Support that you trust. And the confidence that you’re moving in the right direction without constantly questioning yourself.

As a Naturopathic Doctor, a big part of my work is helping patients filter the noise, personalize their care, and build sustainable habits that actually fit their lives.

2026 is just getting started, and you don’t have to navigate it alone.

If you’re feeling overwhelmed, reach out. Support changes everything.
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  EmpoweredHealth

12/26/2025

Here's what you need to know before buying herbs:

Herbs are NOT going to be safe for everyone. If you’re on medication or have an underlying health condition please do not self-prescribe. There ARE interactions with some medications and for many people long-term use will not be safe.

If using an herbal product we want to use the dose that has been studied in the research. COMBINATION herbal products often have very low doses of a number of different things. While we know the individual herbs at therapeutic doses may have benefit, we don’t know if combining them together is safe, or if they’ll work at ⅕ of the dose that’s been studied - realistically they likely WON’T work at a super low dose.

Herbs should be purchased from a reputable source. I mentioned previously that in Canada to sell products you need to have an NPN number. This certifies that the product does indeed contain what it claims to contain. There are a few studies in the United States that look at herbal products sold there and found that many of the products actually did not contain the herb or dose that the label stated. This is a problem and as such we want to use products with an NPN.

For some herbs we’re looking for a specific active ingredient or we’re looking to see that it is standardized to a specific component of this herb.

Curcumin for example, is the active ingredient of turmeric and when looking at the product we care about how much actual curcumin it has versus how much turmeric. St. John’s Wort will typically specify a standardization to the % of hypericin in it.

Good products will articulate these doses on the side of the label, and then info should be easy to come by. If it says ‘proprietary blend’ - that means we have no idea how much of each thing is in there!

Lastly, some herbal products are intended to be taken in twice daily dosing formats, and some even three times daily dosing formats. If it’s been studied in this way, we probably want to take it in this way as much as possible!
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