Dietary Counselling Archives - Page 2 of 3 - Plattsville Natural Health Clinic

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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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!

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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Leaky Potato Soup Recipe – Elimination Diet-Friendly

August 23, 2016 by elisha

This soup is loaded with flavor and makes a great dish for the elimination diet! The following recipe makes approximately 6 servings of soup.

Ingredients:

2 large leaks
2 large sweet potatoes
10 cups of chicken broth (preferably home-made or a chicken broth that coincides with elimination diet guidelines)
3 stems of fresh cilantro
½ cup coconut milk
1tbsp olive oil

Directions:

Heat 1 tbsp of olive oil in soup pot and add sliced leaks. Cook on medium until soft (approximately 5-10 minutes).
Add in sliced sweet potatoes and cook for 2 more minutes.
Add 10 cups of chicken broth, and cook over medium heat for 20 minutes. Then, slowly add ½ cup of coconut milk to mixture, whisking while doing so. Cook for 10 more minutes.
Add cut cilantro and cook for 5 minutes.
Remove from heat, let cool, and serve.

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Adrenal Support: Diet and Lifestyle Changes to Combat Stress

April 12, 2016 by elisha

The adrenal glands are located on-top of the kidneys, and are responsible for secretion of hormones related to stress (including cortisol). When stress is perceived in a positive way and is short-lasting, it can be beneficial. In fact, recent research has suggested that individuals who are stressed but have a positive association with that stress, are healthier than individuals who have no stress at all. When on the other end of the spectrum, where you may be overly stressed with a negative appraisal of it, your health could greatly suffer as a result. When stress is taken out of the context of moderation and not perceived well, many can run into problems. Stress that is long standing can cause stress hormones circulate for longer, causing destruction and harm to one’s body. This might look like increased blood pressure, increased weight or weight gain, increased blood sugar levels, depression, anxiety, chronic pain, indigestion, and the list goes on. Your diet and lifestyle can play a large role in how your organs manage this stress and how you manage stress on a mental – emotional level. These diet and lifestyle changes may include:

Dietary Changes

Consume lean protein with every meal
Avoid caffeine, alcohol, and high – sugar beverages such as Gatorade
Avoid processed sugars
Follow an anti-inflammatory diet
Consume adequate amounts of water
Eliminate sources of food sensitivities, or sources of inflammation, from the diet
Include a variety of fruits and vegetables in your diet – specifically peppers, dark-green leafy vegetables, oranges, guava and papaya.
Consume a breakfast that includes a carbohydrate combined with a protein

Many of these dietary factors are focused on balancing blood sugar levels, decreasing burden on organs for processing and digesting, decreasing stimulating foods which can trigger cortisol spikes and wear you out physically, decreasing sources of inflammation which can contribute to mental-emotional upset (i.e. depression, anxiety, stress).

Lifestyle Changes

Eat regularly timed meals
Practice mindful eating by taking time to eat and enjoy the food that is put in front of you, making sure to chew adequately
Manage your stress through various methods including:
- Journalling
- Meditation
- Yoga
- Reading
- Deep breathing
- Exercising
Adopt regular sleeping habits
Partake in regular exercise
Adopt a lifestyle of balance (work versus play)
Seek a health care provider to help you to combat the effects of stress i.e. Naturopathic Doctor, Counselor, Registered Massage Therapist, Medical Doctor, etc.

Many of these lifestyle factors help one to be able to manage stress effectively and the physical effects of stress. If you are in need of help to manage stress, support your adrenal glands, combat depression, combat anxiety, or to manage the effects of stress; please consider consulting myself or another health care provider. Do not suffer alone.

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