Diet Archives - Page 7 of 20 - Plattsville Natural Health Clinic

5 Foods to Eat/Drink when trying to Lose Weight

October 19, 2016 by elisha

Ultimately, 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.

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.
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.
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.
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.
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.

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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!

Thanksgiving with a Food Sensitivity

October 4, 2016 by elisha

Thanksgiving is a wonderful time of year to reflect on the many things one is thankful for, but for some individuals it can be quite challenging. Individuals with a food allergy/sensitivity may struggle with figuring out what is safe to eat while trying to partake in the festivities. More can be done to accommodate when you are making the meal, but when you have less control over what meals are being planned it can pose quite the challenge.

Thanksgiving at Home

As mentioned above, having a bit more control over the meal that is planned is beneficial due to being able to prevent cross contamination, lack of selection, and contamination period. Making sure to thoroughly clean items such as cutting boards, utensils and counters before working on safe food items is important to prevent cross contamination. Making a variety of items that are safe help those individuals who cannot have certain foods feel more relaxed table because there are more options and less stress over what can or cannot be eaten. It is also worth considering the question, “is thanksgiving all about the turkey?” Do you need the traditional foods eaten at thanksgiving or can you create a new tradition for your family? This concept in itself might help to take the stress away from the holiday.

Thanksgiving Away

Celebrating thanksgiving at another individual’s home poses many challenges to avoiding food sensitivities. Some planning before the event is important on your part. Offer to bring a couple of safe foods in the event that you may not be able to eat certain food items. This also provides an opportunity to spice up or add a bit of variety to the meal. Some food sensitivities can be brought to the attention of the host, so they can attempt to provide a couple of safe foods, but it is best to not push the issue and demand everything be safe for you to consume. Offer to help them to prepare a safe meal if they struggle with how to avoid certain foods that you may be sensitive to. Ultimately, focus on what you can eat rather than becoming discouraged at what you can’t eat, and focus on the time spent with your loved ones and the reason for the holiday.

Thanksgiving Meal Swaps

Regular potatoes – sweet potatoes
Stuffing – stuffing made with gluten-free breads
Cranberry sauce – make cranberry sauce from scratch
Gravy – use arrow root powder/starch/flour instead of regular flour to thicken (2tbsp of arrow root powder to 1 cup of liquid)

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Boosting Your Immune System

September 20, 2016 by elisha

With the change in season, many people can become susceptible to colds and flus. With that being said, there are many things people can do to help boost their immune systems.

Stress Management

Being under a lot of stress can cause our immune systems to be more susceptible to bacteria and viruses. Stress can cause our bodies to be more focused on fueling ourselves with fight or flight response (ie responding to the stress) and less on protecting us from colds and flus, thus making us more susceptible. By managing stress before it wears our bodies down, we can keep bacteria and viruses at bay. Supplements or herbs that are called adaptogens may also be beneficial. Adaptogens help the body to modulate the fight or flight response and to recover from stress. To determine the right adaptogen for you or if they are necessary, consult a Naturopathic Doctor such as myself.

Vegetables and Fruits

Vegetables and fruits are full or antioxidants and nutrients that help to build and boost the immune system. By assuring the immune system has the right nutrients, it can help to keep the body strong and healthy. Ideally, having 3 servings of fruit per day and having 5 or more vegetables per day is what is recommended. Some individuals may require higher amounts of certain nutrients to be able to effectively mount an immune response to certain bacteria and viruses, and so may require supplementation for specific nutrients. Determining which nutrients need to be supplemented for is best determined with the help of a health care professional.

Tea

Having teas, such as green tea, on a regular basis can help to boost the immune system due to their antioxidant profile and their immune boosting qualities. Adding a bit of honey to your tea can also help to fight off any bacteria that might attempting to invade.

Exercise

Exercise can help to boost the immune system by increasing the speed at which white blood cells patrol the body and look for bacteria or viruses. Exercise can also be beneficial for the immune system by increasing the respiratory rate and thus increasing the chance that a lingering bacteria or virus will be cleared from the lungs.

Sleep

Getting a proper sleep can help you to better manage not only emotions and stress but also your immune system. Not getting a good night’s sleep can cause our bodies to be less able to produce T cells – an important immune system cell – and thus make us more susceptible to colds and flus.

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Healthy Back to School Lunches

September 6, 2016 by elisha

Going back to school can be a stressful time of year for parents and children. Making healthy lunches that are school approved can often add to that stress. This article will provide some healthy options for lunches, but one of the best things you can do for your child is give them a choice. Giving a choice does not mean giving them free range, but it does mean allowing them to choose between two options. Options help empower your child and increase the likelihood that they will eat healthy. For more ways to encourage your child to make healthy choices, please see my previous article “How to help picky eaters pick healthy options” https://www.plattsvilledoctor.ca/how-to-help-picky-eaters-pick-healthy-options/.

Healthy Back to School Lunches:

Salads – salads can include Greek salads, lettuce based salads, taco salads, bean salads, etc. Salads do not have to be boring and can include quite the variety.
Rice Crackers – rice crackers with tuna, salmon, egg salad, or hummus with cut veggies. This lunch includes not only a protein and carb, but more importantly the veggies.
Meat and Veg – a meat such as chicken drum sticks, meat loaf, hard boiled eggs, etc.; and cut veggies. Simple, but can be a quick option especially if there are left-overs in the refrigerator.
Pasta – brown rice pasta or zoodles (Zucchini noodles) can add a fun addition to lunch with a bit of variety compared to your classic sandwich.
Pizza – pizza does not have to be an “unhealthy” choice. Cut down on the cheese or leave it out entirely, make substitutions such as cauliflower for wheat dough, and add extra veggies onto the base. All of these can make your pizza a wiser choice for lunches.
Kabobs – for some parents, this may not be an appropriate option due to the mechanism to make the kabob. Making substitutions such as pretzel sticks can aid with this.
Fresh Rolls – fresh spring rolls are a portable lunch that can once again add a dip-able, portable lunch packed full of veggies.
Wraps – making wraps from lettuce can add a fun lunch with increased vegetables. Adding a protein source on top can increase the nutritional value of this lunch.

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