elisha, Author at Plattsville Natural Health Clinic

“Peanut Butter Cup” Chia Seed Pudding Recipe

July 13, 2016 by elisha

For this recipe, one can use a different form of nut butter other than peanut butter and still get a delicious recipe. The proportions in this recipe would be enough for 1-2 servings, and this recipe is great for dessert or breakfast. Enjoy!

Ingredients:

¼ cup of chia seeds
1 cup of coconut milk
½ tsp vanilla
1tbsp cocoa powder
1tbsp peanut butter or other nut butter
1 tsp honey

Directions:

Set aside chia seeds in a container that will fit remainder of ingredients.
Combine coconut milk, cocoa powder, vanilla, peanut butter (or nut butter), and honey in a food processor.
Pour mixed mixture over chia seeds, stir with spoon, and set in fridge over night or wait 4 hours before serving.

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Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, contact Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

5 Foods to Avoid when trying to Lose Weight

July 5, 2016 by elisha

Weight loss involves more than just taking a silver bullet pill. It involves diet and lifestyle changes that can be difficult for some to achieve. If you are one of these individuals that struggles with weight and needs assistance in this area, please seek medical advice, including a naturopathic doctor, in regards to your weight loss goals. However, avoiding these 5 food types could provide aid as well:

High caloric and high sugar drinks – This includes most fruit juices, lattes, and alcohol. These can act as empty calories and cause blood sugar spikes that leave you fatigued and without the energy to make it through the day and even get in some extra activity time. These drinks may also dehydrate you which can further complicate weight loss.
Processed foods – this includes such items as sandwich meats, boxed foods, etc. These foods are often high in salt, carbohydrates, and fillers that can prevent you from losing those extra couple of pounds.
Foods that you may have a food sensitivity to – these foods are not the same for everyone and can be determined with the help of a naturopathic doctor. Some naturopathic doctors provide a blood test to determine the results. When losing weight, I find it more reliable and efficient to use a dietary method to determine the food sensitivities for you. If you are interested in exploring this more, please consider consulting a Naturopathic Doctor such as myself.
Refined carbohydrates – this includes cereal, bread, pastries, cookies, etc. Especially when these foods are eaten alone and without a protein, they can cause blood sugar spikes and lead to excess sugar in the body which is retained as fat.
Candy and high sugar snack foods – These items are fairly self – explanatory. Candy and high sugar snack foods do not provide nutritional aid. Avoiding these and only having them in moderation can help individuals work closer towards their weight loss goals.

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5 Ways to Practice Self-Care

June 21, 2016 by elisha

Today’s society is very go, go, go, and often, we leave ourselves to last due to the demands of life itself. This can leave us feeling burnt out, tired, drained, and overwhelmed. When we over burden ourselves and drive ourselves to the point of exhaustion, it can be difficult to bounce back. By practicing some “Self-care” every day, it can help to prevent this breaking point.

5 Ways to Practice Self-Care

Eat Well – your gut can be the gateway to overall health. By eating right, you can help your stress, mood, energy, sleep and overall health.
Exercise – exercise can be a great outlet for stress and aid with overall health. In addition, exercise can give you the energy you need to help meet your list of demands.
Ask for Help – Asking for help is not easy for a lot of people, but can make a big difference when you are feeling overwhelmed. Asking for help is not a sign of weakness. However, it does provide you with the potential for more support when you need it most. Asking for help may also include going to see a health care professional, such as myself a Naturopathic Doctor, to help you with stress, work-life balance, pain, mood, energy etc.
Pace Yourself – Many people rush to get things done saying that there is not enough hours in the day, there is too much to do, etc. If you constantly run in 5^th gear, you may find that you are worn out much quicker. Pacing yourself and accomplishing a set amount each day can provide space for you to recover. It is also important to forgive yourself for items you may not have accomplished because you took time for yourself (for example). Time for yourself is valuable recuperating time that is justified.
Leave Work at Work – For some families that run their own business, this is much easier said than done. What I mean by this is leave work-talk at work. Try not to bring the concerns of work home with you and leave it at the workplace. This can help decrease the burden that you may feel you carry when you get home and help separate work from home -life for those struggling to find a good work-life balance.

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How to Make a Cold Brew Tea or Iced Tea

June 14, 2016 by elisha

Cold Brew or Iced tea is made through steeping tea in cold water over several hours. Brewing tea in this way draws the flavours out more slowly and can alter the taste of the tea. In addition to this method, I will also brew a cup of tea as per normal, i.e. boil water and steep a tea bag, and let the concoction chill. I find that this way of brewing the tea extracts the essential oils which can be beneficial for health. Regardless of what method is used, ingredients and instructions are listed below, as well as a recipe for an iced tea. Teas that tend to work well with either way of making a cold tea include peppermint, hibiscus, lavender, lemon balm, and green tea.

Ingredients:

1-2 tea bags of the herb of your choice
8-16 ounces of water
Optional: Honey, lemon slice, or mint leaves

Instructions:

Cold Brewed Tea

Place the tea bag(s) in a pitcher of water, cover, and let steep in the fridge for 6-8 hours.
When tea is done steeping, strain any sediment from tea using a cheese cloth.
Serve tea over ice and add either honey, lemon slice, or mint leaves to taste.

Iced Tea

Boil water and let sit for 5 minutes.
Pour into pitcher with tea bags and let steep on counter until at room temperature – approximately 30 minutes.
Place in fridge and let steep for another 6 hours.
When tea is done steeping, strain any sediment from tea using a cheese cloth.
Serve tea over ice and add honey to taste, or other possible ingredients (i.e. mint, lemon).

Lemon-Balm/Lavender Iced Tea Recipe

Take one lemon balm tea bag and one lavender tea bag and place them in a pitcher of water.
Let steep for 6-8 hours covered in fridge.
Remove any sediment through straining through a cheese cloth once steeping is complete.
Serve over ice and add 2 tbsp of honey to taste.

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Source: Celebration Herbals