Diet Archives - Page 2 of 17 - Plattsville Natural Health Clinic

Dr. Cook’s new book Stress Less and Weigh Less is now published and available to purchase!

June 20, 2023 by elisha

We are so excited to announce that Dr. Elisha Cook ND’s new book Stress Less and Weigh Less has officially been published, and has already made it to the Best Seller list on Amazon in several categories! Dr. Cook has compiled much of her clinical experience and research into the writing of this book. It includes practical guidance and a wealth of knowledge on the impact of stress on the weight loss journey. In particular, the struggle that chronically stressed individuals can face when it comes to weight loss.

In this book, you will learn

What stress is and determine if you are stressed
What weight loss approaches work based on research
What forms of exercise and dietary patterns help you lose weight when you are chronically stressed
Realistic coping techniques for stress
How to overcome common weight loss strategy pitfalls

To make sure we can get this book into as many hands as we can, reduced pricing will be in effect until June 26, 2023! It can be bought on amazon for $9.99 as the paperback and $0.99 as the kindle version until June 26, 2023. After this date the price will go up.

If you are interested in getting your hands on a paperback version or a kindle version of the book, see following link: https://www.amazon.ca/dp/B0C87VD1FD . We will have copies available at the clinic, and will make updates on social media when they are available.

In addition, if you subscribe to our blog, you will automatically be sent a PDF of the workbook to go with the book Stress Less and Weigh Less.

For a complete book description, please see below:

We live in a society of pressing deadlines, overwhelming schedules, and increasing demands. On top of keeping up with this lifestyle, we expect ourselves to have the body and physique of an athlete. It may be surprising for some, but chronically stressed individuals often have a very difficult time losing weight and keeping the weight off. There is a way to stress less and weigh less. You do not have to struggle to lose weight anymore.

In the book, we examine if you are truly stressed and what it actually looks like in all its facets. Once we know what stress really is, we can then begin to examine its impact on weight, and how it can contribute to weight gain. Dr. Elisha Cook ND discusses three key focus areas: exercise, diet, and stress management. With each section, we examine the strategies that increase stress and those that decrease stress on the body. When you manage your stress confidently and prioritize yourself, you can lose weight and keep it off.

In this book, you will learn:

What stress is and determine if you are stressed
What weight loss approaches work based on research
What forms of exercise and dietary patterns help you lose weight when you are chronically stressed
Realistic coping techniques for stress
How to overcome common weight loss strategy pitfalls

With the constant stress surrounding our daily lives, we need to be able to keep ourselves healthy and manage our stress. In this book, Dr. Elisha Cook ND hopes that she can help people identify sources of stress in their life, how it may be halting their weight loss journey, and how to overcome it. To find out more about her methods, grab this book today!

Want more information about our clinic or services?

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 trying any of our services, working with any of our amazing practitioners, or are simply wanting a different approach to your health care needs, contact the Plattsville Natural Health Clinic by calling 226-232-7665 and book your appointment today!

Ways to Practice Self-Care Daily

February 14, 2023 by elisha

Today’s society is very go, go, go, and often, we put ourselves last due to the demands of life itself. Individuals can be left 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 you from reaching this breaking point.

5 Ways to Practice Self-Care

Eat Well – your gut can be the gateway to overall health. By eating a well-balanced diet that is right for you, you can help your stress, mood, energy, sleep and overall health. By speaking to a naturopathic doctor or a holistic nutritionist, you can determine a plan of action on how to best eat for your health situation.
Exercise – exercise can be a great outlet for stress and aid with overall health. When we look at aerobic exercise (for example, walking), we see many great benefits including reduced stress, depression, and anxiety. In addition, exercise can give you the energy you need to accomplish your to-do-list that may be adding to your stress.
Ask for Help – Asking for help is not easy for a lot of people but it can make a big difference when you are feeling overwhelmed. Asking for help is not a sign of weakness. It provides 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 a Naturopathic Doctor, to help you with stress management, work-life balance, pain, mood, energy etc.
Pace Yourself – Many people rush to get things done saying that there are 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 especially if you take time for yourself. Time for yourself is necessary recuperation time and is justified. It is important to put yourself higher on your priority list.
Leave Work at Work – For some individuals that run their own business or feel like they mentally carry their work home, this is much easier said than done. Try not to bring the concerns of work home with you and instead leave it at the workplace. Use the commute home to be your dividing line or find other constructive tangible ways to create a separating point between work and home. This can help decrease the burden that you carry when you get home. It helps to separate work-life from home-life. Ultimately, we need to start to establish healthy boundaries between work and home, and this conversation may even extend itself to other areas of your life where you need healthy boundaries.

If you benefitted from this blog, Dr. Elisha Cook ND will have her book published soon that has information like this AND MORE. Contact us by emailing info.pnhc@gmail.com or through the contact portion of our website. Let us know if you want to be a part of her launch team and get early access to her book!

Have you benefited from reading this blog? Know someone that would benefit as well? Share this article with someone who you think might benefit from the information 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/texting 226-232-7665 and book your appointment today!

Foods to Boost Male Health

November 8, 2022 by elisha

Written By: Dr. Elisha Cook ND

November is generally known for promoting, encouraging, and discussing men’s health. With this in mind, what better way to celebrate with some foods that benefit male health! These foods are not only great for a balanced, healthy diet, but specifically help with prostate health, fertility, and balancing male hormones.

Pumpkin Seeds

Pumpkin seeds are a great source of fiber, and are high in magnesium and zinc. Specifically, in the research, pumpkin seeds have been linked to reducing the size of the prostate in BPH and reducing the consequences of it (improving erectile function and improving urine outflow) (1).

In the world of fertility, there is limited human research on the effect of pumpkin seeds on sperm characteristics, but in the animal world, it has shown to increase and improve sperm concentration, motility, and viability. With these promising improvements seen in the animal world, and the little to no side effects associated with eating pumpkin seeds, males looking to improve sperm parameters might consider adding pumpkin seeds to their diet (2).

Cooked Tomatoes

Tomatoes contain many great nutrients and are high in an antioxidant lycopene. As tomatoes are cooked, the lycopene content increases. Research shows that males that consumed a diet higher in tomatoes, also had a reduced risk of developing prostate cancer (3).

In regards to lycopene, it may reduce the growth of the prostate leading to reduced likelihood of BPH and cancer (4).

In addition, regular tomato juice consumption has been linked to improved sperm motility in those struggling with infertility (5).

Pomegranate

Pomegranate juice specifically is a great addition to a balanced diet, but when it comes to male health, it can also benefit fertility. Regular pomegranate juice consumption was shown to improve total motile sperm count (6).

Overall, the best way to improve one’s health is through a well balanced diet, but for males, adding these foods more often might produce greater gains in regards to factors concerning male health.

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.

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Allergen-Free Banana Muffin and Bread Recipe

August 18, 2022 by elisha

Finding recipes safe for those with food sensitivities or allergies can be quite tricky. Though bananas can be a trigger food for some individuals, this recipe takes an old favourite and makes it relatively tolerable for most individuals. This recipe is void of your traditional flours, eggs, and dairy! Try it for yourself and see how it measures up.

Banana Muffin Recipe

Ingredients:

1 cup of Brown Rice /Almond Flour
1 cup Quinoa flour (gives a moist batter)
1/4 cup Sugar
4 tsp. baking powder/tapioca starch
1 tbsp. chia seeds ground
3 tbsp. water
2/3 cup Coconut Milk
4-5 ripe bananas
2 tbsp. Coconut oil melted
Optional: 1 cup of chocolate chips

Directions:

Preheat oven to 400 degrees
Blend and mix together flour, sugar, and baking powder/ tapioca starch.
In a separate bowl, take ground chia seeds and water and beat together until gel like consistency. Add in milk, mashed bananas, and melted coconut oil.
Combine together your “wet” and “dry” ingredients (i.e. your coconut oil mixture and flour mixture). Stir until well combined. If you want to add chocolate chips, add them at this point.
Line your muffin cups with muffin baking cups or grease your pan, and add approximately 1/4 cup of batter to each cup.
Bake in preheated oven for 30 minutes or until cooked through.
Yield: 12-16 muffins

Banana Bread Recipe

Ingredients:

1 cup of Brown Rice /Almond Flour
¾ cup Quinoa flour (gives a moist batter)
2 tsp. baking powder/tapioca starch
¼ tsp. baking soda/tapioca starch
1/3 cup coconut oil
2/3 cup sugar
2 tbsp. chia seeds ground
6 tbsp. water
4-5 ripe bananas

Directions:

Preheat oven to 350 degrees
Blend and mix together flour, baking powder/ tapioca starch, and baking soda/ tapioca starch.
In a separate bowl, cream coconut oil and gradually beat in sugar.
In another bowl, take ground chia seeds and water and beat together until gel like consistency. Add this mixture to your coconut oil and sugar mix combining well.
Combine together your “wet” and “dry” ingredients (i.e. your coconut oil mixture and flour mixture).
Finally add in 4-5 ripe, well mashed bananas to mixture.
Pour your mixture into a 9” by 5” loaf ban that has been lined with parchment paper and let sit for 20 minutes.
Bake in preheated oven for 60 minutes or until cooked through.

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.