Elisha Cook

How to keep active in the Winter or Cold Weather

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WinterWinter is not everyone’s favorite season. There are many different winter sports that one can partake in outside, but this is not always everyone’s cup of tea. This article will not include the various sports that you can partake in outside, but rather activities that you can do to keep active if you are not a fan of the season.

  1. Walks: Walking outside can pose a challenge for some, but may provide the necessary activity needed to stay healthy. Always make sure to bundle up with a warm jacket, boots with traction, scarf, hat, mittens, and long johns (or janes). I find that my biggest motivation is walking my dog, and I tell myself it is good for both of us when I am feeling “too cold” for a walk. Self – talk is especially important here. Another option for walking is to go to a mall and do some laps around the mall to get your heart rate elevated. If you feel like the stores may be too much of a temptation, make sure to avoid bringing your wallet and just focus on the element of exercise.
  2. Dancing: With the holidays on the way, it may be easy to dance around the house to your favorite tunes, or get up on the dance floor at a Christmas party. As long as you get moving and get your heart rate going this is what matters.
  3. Stairs: If you really want to increase your heart rate, running or walking up and down the stairs repeatedly can be a good and tiring exercise to incorporate into your day.
  4. Weights: Weight training is not just for people who want to be the next Arnold Schwarzenegger. When you do weight training/resistance training, it actually puts your body into a fat loss state. This alone can help you to get that physique you may be wanting. Weights do not need to be done in a gym with all of the state of the art gym equipment, but can even be done by grabbing a can of soup and going through some basic exercises such as the classic bicep curl. Remember, everyone has to start somewhere, and it is never too late to start.
  5. Work – out videos: Work out videos provide a great way to get some cardio in and in some cases have a little bit of fun without feeling like you are exercising. A word of caution is to use a video that is at “your level of fitness”. For example, videos such as P90X or Insanity are not appropriate for everyone and you should speak to your health care provider before starting a “work-out routine”.

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!

 

Three Most Powerful Therapeutic Tools for Mental Health (in my opinion)

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Abstract light human brain, vector illustrationI am delayed in writing my blog because I wanted to have just the right timing. As some of you may know December 1 marks one year of official practice. I would like to take the time to reflect on three of the most powerful tools I have used and how they can help you get to where you want to go. I would also like to thank every patient that has walked through my doors. I have learned something from every person, and every story. I do not say this lightly and I truly mean it. It is through walking with each other that we ourselves can grow. Now, on to the three powerful therapeutic tools . . .

Control

Many people struggle with control and it can cause a lot of undo stress and anxiety. As some of my patients may know, having a type A personality can often result with these struggles with control. What I have found to be helpful is focusing on where your focus lies. If your focus is on what you cannot control, it can cause anxiety, fear, anger, and ultimately stress. However, if you focus on what you can control and shift your focus in these situations, it can help you to better manage these situations. A technique that I often use includes deep breathing and movement exercises (seat changes and hand washing). Control does not just stop here. Recognizing that you have the power to choose your mood should be a huge empowerment piece. You do not have to let your emotions dictate the day, but again shifting your focus can help (and yes I do recognize this is easier said than done, and some individuals may require further assistance in this area).

Positive Thinking

If you are a patient of mine, there is no doubt that you have heard about water, plants, crystal and sludge; and how our thoughts and words can either aid us or hinder us (i.e. Positive words cause crystallization on a molecular level where as negative words cause sludge). It is important to recognize that negative self-talk and thought is not without harm. Negative thought and talk can often lead to things such as increased blood pressure, stress, depression, anxiety, and inflammation – specifically in our neurons. When you have positive thought and talk, you can completely change not only your circumstances but how you feel about them. You can also decrease inflammation and make it easier to choose to be happy regardless of your situation.

Forgiveness

A lot of thinking begin to roll their eyes when I say the word forgiveness. However it is not always about forgiving someone else (though most of the time it can be), it can also mean forgiving ourselves. I find that more often than not there is an element of bitterness, anger, or resentment that people do not recognize is preventing them from having the life they want to have. In addition there are plenty of health effects that can manifest from an attitude of forgiveness (see my previous blog: https://www.plattsvilledoctor.ca/forgiveness-and-health/). If you are struggling with this, whether it is forgiving yourself or another, we can work on some exercises in my office that may help.

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!

Botanical Medicine: What is it and How can it Help

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Transparent cup of green tea with lime on wooden backgroundBotanical Medicine has been used for thousands of years in so many different forms. Many people think that this is a primitive form of medicine, when in fact it can be quite comparable to some pharmaceutical drugs in some cases. This article looks at what botanical medicine is, how it can be used, and what for.

What is Botanical Medicine?

Botanical medicine involves the use of plants or herbs to achieve therapeutic outcomes. Specific plants or herbs are chosen based off of their medicinal effects in order to aid the individual in question. Botanicals can have multiple effects on multiple organ systems making them quite effective in the sense that they may be able to help with more than one problem. For example, Chamomile can be quite calming on the stomach and promote digestion, but can also be calming on the nervous system, making it potentially beneficial for indigestion and anxiety.

In addition, when more than one herb is combined to achieve a therapeutic goal, they can often have a synergistic effect. What this means is they both possess potent capabilities on their own, but when combined, the effect far exceeds that of them simply being added together. For example, if herb A is 2 and herb b is 2, when added together, you would assume that it would be 4, but it is actually more like 10!

How is Botanical Medicine used?

As alluded to above, herbs can be used on their own or in combination, and can be used in several different forms. They can be made into tinctures, teas, poultices, and salves. Tinctures are alcohol extractions of herbs, often containing a higher dose of herbs in small quantities. Teas are dried herbs that have medicinal properties extracted through hot water. Poultices involve applying herbs topically (externally to the skin). Salves are a combination of herbs in various forms with an ointment.

No form of herbs is necessarily right, but really depends on the patient’s particular case. For example, a poultice may be more appropriate for skin issues than a tincture.

What can botanical medicine be used for?

Botanical Medicine can be used for a variety of concerns. In my practice, I primarily use teas and poultices. I find that both of these forms can be beneficial in quite a few concerns including those listed below.

  • Adrenal Fatigue
  • Allergies
  • Anxiety
  • Arthritis
  • Burn out
  • Colds and flus
  • Constipation
  • Coughs
  • Depression
  • Detoxification
  • Diarrhea
  • Diabetes
  • Digestive Concerns
  • Eczema
  • Fatigue
  • Fertility
  • Fevers
  • Fungal Infections
  • Headaches
  • Heartburn/GERD
  • Hemorrhoids
  • Hypertension (high blood pressure)
  • IBS
  • Infections
  • Insomnia
  • Menstrual issues
  • Migraines
  • Pain
  • Psoriasis
  • Stress
  • Weight loss

If you would like a custom tea made specific for you and your health concerns, please contact myself, Dr. Elisha Cook ND via the contact portion of my page and book your appointment today!

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!