Spring on a Plate: Pork Tenderloin with Chimichurri

When spring arrives I naturally start craving meals that feel lighter and fresher, and this one has been repeating lately in our house.

Pork tenderloin is the meat of choice for this dish but the chimichurri works just as well with chicken, steak or veggies if that is what you prefer.

Why It’s a great spring meal

In Naturopathic Medicine, spring is traditionally the season of the liver, the organ responsible for filtering toxins, balancing hormones and keeping your energy steady. After a long winter of heavier foods, this is a natural time to lighten things up and give your liver a little love.

The ingredients in this chimichurri do exactly that:

• Fresh parsley - rish in chlorophyll, antioxidants and vitamin C.

• Lemon - stimulates digestion and bile production. Starting your day with warm lemon water is a common recommendation of mine.

• The addition of garlic bumps up the health benefits of this sauce.

We served this with roasted sweet potato and asparagus which is great in spring as well.

Chimichurri Ingredients

• 1 cup fresh flat leaf parlsey

• 1/4 cup fresh basil leaves

• 2 tbsp red wine vinegar

• 1/2-1 lemon, juiced juice

• 2 cloves garlic

• 1/3 tbs olive oil

• 1/2 tsp salt

• 1/4 tsp pepper

Pulse in a mini food processor. I usually add garlic first to pulse finely, then add herbs etc. Add olive oil last.

This recipe was inspired by this pork tenderloin recipe. I follow the pork tenderloin recipe and it is delicious!

Eating well doesn’t have to be complicated. Sometimes the best medicine is a good meal made with real ingredients like this!

Dr. Karen

Big News for NDs in Nova Scotia

A Historic Milestone: Naturopathic Doctors Are Now Regulated in Nova Scotia

As of May 27, 2026, naturopathic doctors officially became a regulated health profession in Nova Scotia, making us the 22nd profession licensed under the province’s Regulated Health Professions Act. Nova Scotia is now the first province in Atlantic Canada, and the seventh in Canada, to regulate NDs.

This is a big deal.

For years, naturopathic doctors in this province, more specifically a handful of my colleagues, have been working hard to earn the formal recognition in Nova Scotia that our training and our patients deserve. Regulation means public accountability. It means that when you walk into an appointment with a naturopathic doctor in Nova Scotia, you can know with confidence that your ND has met rigorous educational and professional standards.

We are now overseen by the Nova Scotia Chiropractic and Naturopathic Regulator (NSCNR), and while the full scope of practice is still being defined, the association anticipates it will be one of the most progressive in the country.

For my patients — this changes nothing about the care you already receive, and everything about the recognition behind it. You have always been in good hands, as we’ve had to hold a license elsewhere to practice here. But now the province officially agrees.

I am proud to be one of approximately 85 naturopathic doctors in Nova Scotia, and incredibly grateful to the Nova Scotia Association of Naturopathic Doctors and everyone who advocated tirelessly to make this happen.

Here’s to the next chapter. 🌿

— Dr. Karen Wallace

Gut Friendly Bircher Muesli

This has been my favourite breakfast lately. Easy to prepare the night before, great for busy mornings and fibre filled to support gut health. While we have been bombarded with “high protein” foods lately, fibre is just as, or if not MORE, important for overall health. We need soluble and insoluble to support proper gut health, regular bowel movements, lower cholesterol, blood sugar balancing/metabolism support, weight management, hormone support and much more. It does a lot of heavy lifting in our bodies!

Women need 21-30g/day (depending on age - lower end of range as you age)

Men need 28-38g/day (depending on age)

Reminder - add more gradually and drink enough water. Adding more fibre too fast can lead to bloating and harder stools, but that doesn’t mean it is harmful.

I came across this recipe on social media after going down a fibre rabbit hole trying to find some new recipes (@sophiethenutritionist). This can be adjusted as you like with added buckwheat groats, less coconut or different nuts. It is best to prep the full batch once, which will last you 4-5 mornings. This provides a good source of protein AND fibre.

There is so much food noise out there, which can be very confusing. Try sticking to eating whole foods, fueling ourselves properly but not overthinking it. I want you to enjoy your food and see the benefits. I hope you enjoy this recipe as much as I do.

Ingredients:

• 140g Oats (approximately 1.5 cups)

• 60g Mixed Nuts, chopped (approximately 1/2 cup) - I like pecans, walnuts, almonds)

• 50g Pumpkin seeds (approx 1/3 cup)

• 45g Shredded coconut (approx 1/2 cup)

• 45g Raisins (approx 1/3 cup)

• 20g Ground flax seeds (2 tbsp)

• 20g Chia seeds (2 tbsp)

To make one serving:

• 1/2 cup Muesli mix

• 1/2 cup Milk of choice (I use soy milk as I am dairy free and that provides extra protein and calcium)

• 1/2 Grated apple

• 1/4 cup Plain greek yogurt

  Let it soak overnight in the fridge. Add more toppings such as cinnamon, psyllium powder, honey or berries to your liking.

Dr. Karen

IBS - It's Not All In Your Head

April is IBS Awareness Month, and there's no better time to shed light on one of the most misunderstood digestive conditions affecting millions of people worldwide. If you've ever experienced unexplained abdominal pain, bloating, gas, diarrhea, or constipation, you're not alone — and more importantly, there are answers.

My personal experience with IBS is one of the reasons I went into Naturopathic Medicine - IBS has been part of my picture for decades. That personal connection has made me more passionate about treating others and understanding the details - what it is, what causes it and how to treat and/or manage it.

What Is IBS?

Irritable Bowel Syndrome (IBS) is a common condition that affects the digestive system. Symptoms can range from loose stools and constipation to bloating, belching, and gas. Many people find that their symptoms are triggered by eating, stress, or uncertainty about their daily routine. The impact can be significant — disrupting sleep, limiting social activities, “picky eating”, affecting work performance, and causing embarrassment or frustration. It is an umbrella term - meaning there are many different causes. My goal is to dig deeper.

The Role of Disorders of Gut-Brain Interaction (DGBI)

One of the most important — and often overlooked — causes of IBS-like symptoms falls under a category called Disorders of Gut-Brain Interaction (DGBI). These are conditions where the communication between your brain and gut becomes disrupted. In adults, there are 22 separate DGBI conditions, including IBS, functional bloating and distention, dyspepsia, and functional heartburn.

Here are some of the key mechanisms behind DGBI that can contribute to IBS symptoms:

• Sensitive Gut Nerves– The nerves in your gut may become overly sensitive, causing pain or discomfort from what would otherwise be normal digestive processes.

• Altered Gut Movement– The muscles in your gut may move food too quickly or too slowly, resulting in diarrhea or constipation.

• Disrupted Gut-Brain Communication– Signals between your gut and brain can be misinterpreted, causing symptoms even when there is no structural problem present.

• Microbiome Imbalance– An imbalance in the gut's bacterial environment can contribute to a wide range of digestive symptoms.

• Immune System Alterations– Low-level immune activation can keep the gut in a heightened state of alertness, perpetuating symptoms. I can see this in lab tests.

• Stress and Anxiety– Due to the close connection between the brain and gut, emotional stress and anxiety can significantly worsen IBS symptoms.

It's Not "Just in Your Head"

A common misconception about IBS and DGBI is that it's purely psychological. This is simply not true. While the brain and gut are closely connected, the symptoms are very real and require proper management. These are genuine gut conditions that can be influenced by stress and mental health — but they are not caused solely by them.

Other Contributing Factors to IBS

Beyond DGBI, several other factors can play a role in IBS. Some include:

• SIBO (Small Intestinal Bacterial Overgrowth)– Research suggests a strong overlap between IBS and SIBO, making it an important condition to investigate and rule out.

• Hormonal Fluctuations– For menstruating individuals, conditions like PMS can aggravate gut symptoms significantly.

• Mental Health– Anxiety and stress are major contributors to gut symptoms and should never be overlooked in treatment planning.

What Can You Do?

If you suspect IBS, it's important to work with a qualified healthcare provider to:

• Rule out other conditions such as SIBO, or endometriosis

• Assess mental health factors like anxiety

• Review current supplements and medications

• Explore evidence-based treatments tailored to your unique symptom profile

Final Thoughts

IBS is definitely not a one-size-fits-all condition. Each person's experience is unique, and the underlying causes can vary widely — from microbiome imbalances to gut-brain communication issues to hormonal triggers. This IBS Awareness Month, if you're struggling with IBS symptoms, reach out to a healthcare professional. You deserve answers — and relief.

Dr. Karen