Diet

Almond Sauce Recipe

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Almond SauceAlmond Sauce

Almond sauce is a variation of your traditional “Peanut Sauce”, which is best paired with fresh spring rolls and stir fry. The sauce is great for those who are on the elimination diet or those who just want to spice things up in the kitchen!

Ingredients:

  • ¼ tsp coriander
  • ½ cup almond butter
  • ½ cup coconut milk
  • 3 tsp sesame oil
  • 2 cloves of garlic – minced
  • 3 tsp lemon juice
  • 2 tbsp honey

Yield: 1 ¼ cups

Directions:

  1. Combine almond butter, coconut milk, sesame oil, lemon juice, honey, coriander and garlic in a mixing bowl.
  2. Mix or blend until smooth consistency.
  3. Chill for 15-30 minutes and serve.

7 Tips to Stress-Less through the Holidays

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ornamentThe holidays can be a very happy time, but it can also be very stressful. Many times we have such high expectations for ourselves and others, and over book and stretch ourselves thin that we are left feeling not so great. It is my hope that these tips would come to mind in those stressful moments during the holidays and help you work through them.

  1. Pace Yourself

Many times we are rushing to get so many tasks done in a certain amount of time. If you are lucky, you get all of those tasks done, but find yourself feeling physically and mentally wore out. This can even lead to pain, fatigue, depression, anxiety, and ultimately stress. To avoid this, focus on one task at a time, take your time, and take breaks. I find it easier if I make a list of everything that has to get done (this may not work for everyone), and focus on the main things that need to get accomplished. I also consider what things I could realistically not do if it is going to compromise my own care.

  1. Focus on what you Can Control

Let’s face it, control is such a nice thing to have. When everything works out exactly how we want and everyone says exactly what we want them to, then we are calm, cool and collected. Life seldom works like this though. What I often work on with patients is the piece of control. It is a good thing that you do not have control over everything. You have enough things on your plate, you do not need to control more things. So, focus on the things you can control, and leave the rest and let it go. An example of focusing on something you can control is, if you are stressed out, do some deep breathing and focus on your breath. You can control your breath, you can control your actions, you can control your words, and you can control your thoughts. Please note that deep breathing is not for everyone and you should consult your health care provider to get instructions on how to perform it as it may aggravate certain situations.

  1. Don’t Over-commit

Part of the stress of holidays can come from promising to be at certain events and promising to make more than we can really afford time-wise. Make a plan as to where you need to go, space out travelling when possible, and opt for simpler things to bring for food. If you know you are going to have to travel multiple times in one day, opt for a food item you can purchase at the store, for example a veggie tray. Another option is to offer your time or a service if making something or bringing something is too much. It is also okay to say “No”. You are not saying “No” to the task, but you are saying “No” to wearing yourself too thin.

  1. Self – Care

Often during this season we justify that, “If I can just make it through Christmas, then I will start eating better and exercising again”. It is best to do the self – care as per usual and make sure to incorporate it as often as possible to prevent burn out or stress. Self-care also provides an opportunity to check in with yourself and make sure you are following the rest of the tips on this list.

  1. Make Realistic Expectations

This is not just for yourself, but for others as well. When we keep expectations to ourselves and expect people to hold up to that expectation, we can often set them up for failure and potentially cause an argument. With this being said, I do not mean you need to simply just tell everyone that you expect a 5 course meal that only Martha Steward would approve of. What is does mean is to be realistic and to acknowledge that we are all human and trying our best. This mind set is important when considering your own to-do list as well. You are human and trying your best. Set some more realistic expectations for yourself and check in, “Why am I stressing out? Is this a realistic expectation? Is it worth the stress?”.

  1. Budget

As soon as I mention budget, I know that some people are rolling their eyes or running for the hills. Budget does not just mean money, but also time. Again, be realistic with your time, and budget it accordingly. In addition, financial stress is one of the biggest stressors out there; so budget for the holidays, plan for it, save for it, and stick to your budget. Discuss financial decisions as a family, and do not make outrageous purchases without discussing with your spouse if that fits with both of your expectations and plans.

  1. Moderation

As always, moderation is important. Too much or too little of something may not be the best thing. Moderation can dive into the areas of meals, exercise, time, and even the amount of get-togethers. With meals in particular, make sure to portion yourself and not stray too much from your normal eating patterns. If you do, you may feel less than comfortable and this can even contribute to stress. When considering exercise, consider when we discussed self – care and making sure to incorporate that time for you. For time, again pace yourself, do not over-commit and say no when necessary.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

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!

 

Honey – Mustard Salad Dressing Recipe

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This salad dressing is very easy and very tasty! There are a couple of ways of making it if you are not a fan of olive oil as an ingredient. Those variations are included next to the ingredient. This recipe could be used for such diets as the elimination diet, the Mediterranean diet, and the paleo diet; to name a few. I adapted this recipe from a recipe from “Paleo takes 5 or fewer” by Sexton.

Honey-Mustard Dressing

  • ¼ cup Extra light olive oil (or coconut milk)
  • 2 tbsp honey
  • 2 tbsp Dijon mustard
  • 2 tbsp lemon juice
  • Salt and Pepper

Combine all ingredients, mixing well, until one cohesive combination. Chill and enjoy!

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

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 Eat/Drink when trying to Lose Weight

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Girl - Weight LossUltimately, this list of foods to eat to lose weight is a bit more extensive than just 5 and should really include fruits and vegetables of all kinds. A diet full of fruits and vegetables is more likely to result in weight loss than one filled with refined sugars. The following is a list of some extra components to add to a balanced diet in order to achieve weight loss.

  1. Chia Seeds: Chia seeds have many beneficial properties that help them in the goal of weight loss. Chia seeds are a good source of protein, omega – 3 fatty acids (not substantial levels to compensate for supplementation), and fiber. All three of these help with digestion, to decrease appetite, to increase energy, and to decrease inflammation. All of these can be beneficial on the road to weight loss.
  2. Sweet Potato: Sweet potatoes can be beneficial for weight loss for the reason that they can be a substitute for a regular white potato. A sweet potato has far fewer calories than a regular potato and are low in glycemic index. What this results in is a reduced impact on blood sugar levels which leads to less sugar being stored in the form of fat in the body.
  3. Hot Water with Lemon: starting each day with hot water with a slice of lemon in it can be beneficial for weight loss for a number of reasons. To start with it can increase metabolism at the beginning of the day meaning more calories burnt. In addition, this drink can stimulate digestion and liver functioning. This can help to process hormones more efficiently and to eliminate toxins from the body. Some sources also suggest that this drink can be a source of vitamin C, which some studies suggest can be important for weight loss.
  4. Green Tea: many studies have suggested that even just 1 cup of green tea per day can be enough to stimulate metabolism. Green tea can also act as a substitute for coffee and the potential to “drink your calories” through having sugary coffee beverages.
  5. Water: Drinking water is important for many bodily functions in general. In addition, feeling hungry could be a sign that we are actually just thirsty. By curbing your appetite through drinking water first, this can help with weight loss. Research has suggested that drinking a glass of water before each meal helps to increase potential weight loss by 3lbs compared to individuals who did not drink water before meals. Water can also increase the amount of calories burned in one hour, after consuming 500 ml of water.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

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!