Dr. Jilan Koch, ND

11/23/2025

✨Drop off by December 10th✨

This year, we’re proud to support The Lions Clubs of Newmarket Coats for Kids, The Neighbourhood Network Holiday Gift Drive and The Newmarket Food Pantry.

Coats for Kids - Lions Clubs of Newmarket: a heartwarming program that helps families in need stay warm through the cold season. This program provides families in need with winter clothing, free of charge. We are collecting new or gently used and clean winter coats, boots, hats, gloves, mittens, and snowpants.

Neighbourhood Network - Holiday Gift Drive: collecting new, unwrapped toys and diapers of all sizes to support local families who could use a little extra help this year. These simple gifts mean so much - a toy that makes a child smile, or a package of diapers that eases the worries of a new parent.

Newmarket Food Pantry: provides essential food and supplies to local families who could use a little extra support this season. Every can, every box, every small gesture adds up to make a huge difference. Whether it’s non-perishable food items, pantry staples, or a monetary donation, your contribution helps fill plates and hearts alike.

✨We are hopeful that our one-stop-shop for all your donating will help make things easier during this busy time of year. Whether it’s a single coat or a full bag of winter gear, every act of kindness adds warmth to our community.

You can drop off your donations at our clinic anytime — just look for the collection boxes on the front porch!

11/21/2025

Dream big ladies! 🤣🤣🤣

11/21/2025

November can be a very difficult month for teachers, they often feel like they are burning out.

Teaching is hard because there is very little support on all counts:
- admin can be less supportive (they are also burnt out)
- there can be more micromanagement
- school morale can be low
- parents can be less active participants and want more
- there can be increased violence among students as well as a general increase in behaviors
- students can be less engaged and "don't want to be at school"
- while needs in the school are increasing so are the cutbacks

In November, there are assemblies, report cards, parent teacher interviews and yes, only 3 months into the school year they find themselves running out of fuel. Sometimes, they find themselves needing to pull back in terms of how much they give their class and extracurricular activities.

If you are a teacher and are on the edge of (or experiencing) burnout, taking the time to look after yourself is the best step you can take.
✔ Take the time to exercise
✔ Create and stick to a sleep routine
✔ Practice meditation
✔ Spend time with friends and family
✔ Enjoy hobbies

You got this!

11/19/2025

This sauerkraut soup is the most delicious soup. The sauerkraut gives it a lovely texture and zing and the bacon provides a subtle smokiness. It’s hearty, filling and will warm your belly...and it's great (if not better) as leftovers!

Ingredients (serves 8):
- 1 tbsp olive oil
- 8 oz bacon, chopped
- 1 stick celery, finely diced
- 1 medium onion, finely diced
-2 medium carrots, thinly sliced
- 3 medium, 1 lb potatoes, peeled and sliced into 1/3" thick pieces
- 1/4 cup quinoa, rinsed, optional
- 2-3 cups sauerkraut, triple rinsed & drained (we use 3 cups)
- 8 cups low sodium chicken broth
- 2 cups water, or to taste
- 1 15 oz can white beans
- 1 bay leaf
- Salt, Pepper,to taste

Instructions:
1️⃣ Heat 1 tbsp oil in a large soup pot or Dutch oven. Add chopped bacon and sautee until browned then remove with a slotted spoon and reserve.
2️⃣ Add finely chopped celery and onion. Saute until softened and golden (5 min).
3️⃣ Add sliced carrots, potatoes, 1/4 cup quinoa (if using), 8 cups broth and 2 cups water. Bring to a boil then reduce heat and simmer 15 min.
4️⃣ Add 2-3 cups of well rinsed and drained sauerkraut and half of cooked bacon (I keep some for garnish), white beans with their juice, and 1 bay leaf and continue to cook until potatoes are tender (about 10 min). Season soup to taste (I added 1/2 tsp salt, 1/4 tsp pepper). Serve with fresh crusty bread.

Thank you to Natasha's Kitchen (again) for the recipe!

11/19/2025

As a parent, you tend to focus on the needs of your children. Many parents put so much of their time and energy into their children that they neglect their own needs. The result is parental burnout, a condition in which you’re so exhausted that you feel you have nothing left to give.

The problem with parental burnout is that most people think that it’s a normal part of parenting. What makes it worse is that burnt-out parents feel ashamed or guilty for being tired. Hiding your feelings and not doing anything about them can take a toll on your mental health.

Please remember to practice these 10 boundaries, they can help prevent the onset of burnout 💜

11/17/2025

A life long commitment 💜

11/15/2025

11/14/2025

What's your toxic trait? 😂

11/14/2025

When coping with burnout, it's important to consider all 4 of these strategies:

1️⃣ Emotional Coping
2️⃣ Physical Coping
3️⃣ Professional Coping
4️⃣ Social Coping

If you feel you need some help strategizing with this, please feel free to reach out to me!

11/12/2025

This is on my to-do list today 😀

This harvest loaf recipe was one that I accidentally created because I didn’t have all the ingredients for a different recipe. I was completely surprised when my kids said it was delicious.

With no added sugar, but lots of warming squash, apples and pumpkin spices, this recipe is nutrient-dense, high in fibre AND flavour!!!

Ingredients:
- 2.5 cups Whole grain all purpose GF flour
- 1 scoop Vanilla protein powder (I love Pure Paleo)
- 2 tsp Gluten free, aluminum free baking powder
- 1 tsp Sea salt
- 1 tsp Cinnamon
- 3/4 Coconut oil, melted
- 2 Eggs or egg alternative
- 1 cup Water or milk of choice (almond, coconut etc/.)
- 1 tbsp Raw apple cider vinegar
- 1 cup Pureed butternut squash (or pumpkin)
- 3 Apples, diced

Instructions:
1️⃣ Grease a muffin tray or a loaf pan with coconut oil.
2️⃣ Preheat oven to 400 degrees.
3️⃣ Combine dry ingredients and mix.
4️⃣ Separately, mix all wet ingredients and add into bowl containing dry ingredients.
5️⃣ Once dry and wet ingredients are mixed, add apples and mix once more.
6️⃣ If making muffins: bake for 20 minutes, then inset knife to see if it’s cooked through. If making a loaf: bake for 50 minutes, then insert knife to see if it’s cooked through.
7️⃣ Once cooked, allow to cool & enjoy with a cup of tea!

11/12/2025

✔️Purpose ✔️Support ✔️Relief ✔️Self-Worth ✔️Pause ✔️Boundaries

All of these play a massive role in the prevention of burnout. These key priciples can help you stay consistent with your energy, focus, and sense of well-being.

If you feel you need some help strategizing with this, please feel free to reach out to me!

11/11/2025

It's that time of year again and we are excited to give back! This year, we’re proud to support The Lions Clubs of Newmarket Coats for Kids, The Neighbourhood Network Holiday Gift Drive and The Newmarket Food Pantry.

Coats for Kids - Lions Clubs of Newmarket - a heartwarming program that helps families in need stay warm through the cold season. This program provides families in need with winter clothing, free of charge. We are collecting new or gently used and clean winter coats, boots, hats, gloves, mittens, and snowpants.

Neighbourhood Network - Holiday Gift Drive - collecting new, unwrapped toys and diapers of all sizes to support local families who could use a little extra help this year. These simple gifts mean so much - a toy that makes a child smile, or a package of diapers that eases the worries of a new parent.

Newmarket Food Pantry - provides essential food and supplies to local families who could use a little extra support this season. Every can, every box, every small gesture adds up to make a huge difference. Whether it’s non-perishable food items, pantry staples, or a monetary donation, your contribution helps fill plates and hearts alike.

✨We are hopeful that our one-stop-shop for all your donating will help make things easier during this busy time of year. Whether it’s a single coat or a full bag of winter gear, every act of kindness adds warmth to our community.

You can drop off your donations at our clinic anytime — just look for the collection boxes on the front porch!