Welcome to Vitality NW

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Working Hours
Monday - Friday 09:00AM - 17:00PM
Saturday - Sunday CLOSED

Natural Medicine Clinic specializing in Women’s Health, Men’s Health, & Children’s Health



Self-care strategies for a busy life

Adrienne Koznek, IBCLC As a mother to a young child who is also working outside the home, self-care is of the utmost importance - and often one of the first things to go out the window.  But you cannot pour from an empty cup, so we have to take care of ourselves to be our best selves. Here are a few things I like to do for myself when I need a refill: Warm beverages: I cannot start my day without a warm cup of tea or coffee.  I love the ritual of brewing, pouring, and stirring.  The moments I get (sometimes peace is included, sometimes not) while drinking a nice hot beverage prepare me for the day. Yoga: I make time to go to yoga 3...

Do I Need a Detox?

by: Alicia Hart, ND People often come in wanting to do something to “detox” postpartum. Now, what detoxification means to you may vary. Usually people are saying they want to lose weight, feel healthier, and have more energy. Sometimes people are asking to get rid of heavy metals or environmental pollutants like organophosphates. Sometimes people are concerned about fat soluble medications that they feel are still affecting them. In general, your liver and kidneys do a marvelous job of processing your day to day exposure load, so congrats! You’re already detoxing. When we think of detox in the postpartum, we must consider nursing mothers specifically because breastfeeding itself is an act of detoxification. Breastmilk, with its higher fat and protein content, does tend to attract heavy metals...

Healing Nipple Damage With Nipple Soaks

by: Adrienne Koznek, IBCLC Breastfeeding should not hurt, but the reality is that it’s not uncommon for new mothers to have some issues in the beginning.  Sometimes mothers experience sore nipples or even damage such as abrasions, cracks, or blisters.  This can happen for a number of reasons, including tongue tie, high palate (the “roof” of the mouth), and poor positioning, among others. It is incredibly important to seek professional help from an IBCLC (International Board Certified Lactation Consultant) to resolve the breastfeeding issues and prevent further damage, but in the meantime, some triage must happen. When your nipples are sore or damaged, breastfeeding may be incredibly painful.  While you are healing, if you are unable to bring your baby to the breast, you will need to...

Slow Comfort Foods for Cold Winter Days

Winter offers us a time to slow down, to surround ourselves in warmth and comfort. January, conveniently enough, is Slow Cooked Foods month. Most of us have memories of coming home after a long day to a house filled with the aroma of a magical concoction that has been quietly simmering away, turning itself from raw ingredients into savory joy as though offering a hug welcoming you back. Here are some of our favorite slow-cooked meals for you to try. *** Slow Cooker Split Pea Soup Adrienne Koznek, IBCLC I love split pea soup because of its creamy yet hearty texture.  This recipe is fairly simple with minimal preparation.  The dried peas take a while to cook down, but when they do they become beautifully creamy and smooth. Ingredients: 16 oz...


A New Year, A New Round of Annual Exams

by Stacie Wolfe, ND You know you are supposed to go to the doctor at least once yearly, but that doesn't always happen. You feel great, why bother going ALL THE WAY OVER THERE just to be told you are healthy as a horse? What is involved in an annual health check anyway? Aren't those for kids and people your parent's age? The annual wellness exam is a way to make sure you are doing as great as you think you are and a phenomenal way to catch any health issues before they become problematic. This is the time to get any routine blood work and immunizations, as well as a head-to-toe physical exam. It is also a great opportunity to check in with your healthcare provider about...

Paced Bottle Feeding Method – Why Is This Important?

by: Adrienne Koznek, IBCLC With abysmal family leave policy in America, many new mothers and fathers find themselves returning to work outside the home sooner than they like.  For the breastfeeding mother, this brings up the question of how to continue their breastfeeding relationship.  The great news is - you CAN continue to breastfeed while working. An integral part to this will be how breast milk is given to the baby when mama is away.  This is where paced bottle feeding comes in. If you are the breastfeeding mother, you will want to share this information with any caregivers who will be feeding your baby while you are away.   What is Paced Bottle Feeding? Paced Bottle Feeding, or PBF, is a method of giving the baby a...


Fevers in 4 Steps

  What fevers are, How fevers work, When fevers are good, and What to do about fevers at home. by: Alicia Hart, ND I was all set to write something about the behavioral conditioning class I was supposed to teach before Snowmageddon 2016 set in… and then my twins came down with twin cases of erythema infectiosum aka fifths disease aka parvo. They’re both miserable, feverish, and not sleeping, which is pretty much par for the course with fifths and a 102.9 F fever. That’s when I thought that it might be more practical to talk about home care for fevers this week. Step 1: Fevers are NORMAL They are an adaptive response by your body to fight off an infection. Fevers are an important part of a normally function...


Alcohol and Breastfeeding – What You Need to Know

by: Adrienne Koznek, IBCLC and Alicia Hart, ND After abstaining from alcohol during pregnancy, many women are curious to find out when they can have a drink after the baby is born. There is quite a bit of misinformation regarding alcohol and breastfeeding, so I hope to clear some of it up. A question I often hear from nursing mothers is “is it safe to drink alcohol while breastfeeding?” The short answer is: generally, yes. There are, of course, caveats to this, as with most questions regarding infants. Above all things, you know your own body and your baby the best, so you do what you feel is best for you. If having a glass of wine over the holidays is something you desire, then consider the following: Think...


You’re siiiiiick: Cold and flu prevention for everyone

by: Stacie Wolfe, ND You wake up and know the score immediately. Your body is tired and crabby. Your head feels so packed full of mucus that you can barely breathe, which is rad considering that between struggles to suck oxygen in through your one semi-functional nostril you are coughing yourself in half. One eye is inexplicably watering and you can't do anything but whine for someone, anyone, to come feel sorry for you. Oh my dear reader, you have the cold or flu. Bummer. Both the common cold and influenza are transmitted from person to person via respiratory droplets. Which means that every time that person on the bus sneezes onto the pole instead of into a contained space, you run the risk of getting...

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