Five Foods to Eat/Drink to Help with Weight Loss By Dr. Elisha Cook ND

With January brings the inevitable New Years Resolutions. For 45% of individuals last year (in the United States), their resolution involved getting in shape or losing weight. Weight loss is not just about calories in versus calories out, it is also about eating the right foods. The “right foods” differs between individuals, but there are several foods that cannot be ignored when it comes to their potential in aiding with weight loss (aside from incorporating more fruits and vegetables in general). Below we have a list of foods or items you might consider putting into your diet to help shed those couple extra pounds and why they are so great for you.

  1. Chia Seeds

Chia seeds are small black seeds that can be added to almost anything (though it is important to keep in mind that when they come in contact with fluid they gel slightly). They 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. These components help to increase energy, decrease appetite, decrease inflammation and improve digestion; all of which helps with the path to weight loss. A caution should be noted for individuals with certain digestive concerns such as diverticulitis as the fiber from the chia seeds can be problematic and caution should be taken.

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, which can be high in sugar and in glycemic index. A sweet potato has fewer calories than a regular white potato, and is high in antioxidants and vitamin B6. All of this in combination reduces the storage of blood sugar in the form of fat in the body.

3. Hot Water with Lemon

Starting each day with hot water with a slice of lemon can be beneficial for weight loss for a number of reasons: it can increase metabolism, stimulate digestion, and stimulate detoxification. By supporting these processes in the body, the drink may help with hormone processing and eliminating toxins, which could be key components that are preventing one from losing weight. Some sources also suggest that this drink can provide vitamin C, which some studies suggest can be important in weight loss.

4. Green Tea

Research has shown that even just 1 cup of green tea per day can be enough to stimulate increased 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 processes and functions in general. In addition, feeling hungry could be a sign that we are actually 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 helped 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 500ml of water.

For weight loss in general, it is important to focus on everything in moderation. Even consuming too much of “the good foods” can cause weight gain. Consider consulting with a Naturopathic Doctor (such as Dr. Elisha Cook ND) or other health care provider before embarking on your weight loss journey to make sure you are eating the right foods and right amounts for you.  

For more information like this, or to book an appointment with Dr. Elisha Cook ND at Plattsville Natural Health Clinic, please contact us at:

Website: www.plattsvilledoctor.ca

Text or Call: 226-232-7665

Email: info.pnhc@gmail.com

Please note the information contained in this article is not meant to replace medical advice. Please contact your health care provider or Dr. Elisha Cook for more specific information about your situation.

Halloween and Health Eating

Halloween and Healthy Eating: How to Stick to a Diet/Healthy Eating By Dr. Elisha Cook ND

For anyone trying to lose a couple of pounds or keep healthy, Halloween can be a tricky holiday. You want to have treats available for the ghouls and goblins visiting, but do not want to be stuck with the left-over temptation. We recommend trying some of the below strategies to help you make it through this tricky holiday and keep in check with your health goals

  • Have treats available you do not care for

Buy only the treats that you can easily say no to or portion more easily. If you are a sugar fiend, but can easily avoid chocolate – stick with chocolate and chocolate bars you can easily avoid.

  • Consider non-edible treats

Consider offering stickers, pencils, or other surprises for your visitors. These treats will help you to avoid the temptation of sugary treats all together.

  • Offer healthy alternatives

Offering healthy alternatives for trick-or-treaters can help you to practice moderation and resist temptation. Some options might include Pur gum, coconut water, fruit packaged in water, or pre-packaged trail mix.

  • Balance your protein and carbs

Balancing your plate with proteins and carbs helps to keep hunger in check and keeps you from reaching for those high sugar items to keep the energy up.

  • Eat regularly

During this time, avoid fasting and stick to 3 meals per day to help keep hunger in check to avoid the temptation of a sweet treat.

  • Drink enough water

Drinking enough water can curb those cravings and keep hunger at bay, making it easier to resist temptation. When you are tempted to have a sweet treat, drink water first.

  • Forgive easily and get back on track

It is important to recognize that you are only human and it is okay to make mistakes. Do not let one missed opportunity to do “well” set the course for the rest of the day. If you slip up and over indulge, recognize your error, and get back on track. Set your mind to continue to make healthy choices and to get back on track quickly.

At the end of the day, it is important to recognize that everything should be taken in moderation. It is okay to have a treat, but not over-do it. From all of us at Plattsville Natural Health Clinic, we want to wish you a safe and Happy Halloween.  

For more information like this, or to book an appointment with Dr. Elisha Cook ND at Plattsville Natural Health Clinic, please contact us at:

Website: www.plattsvilledoctor.ca

Text or Call: 226-232-7665

Please note the information contained in this article is not meant to replace medical advice. Please contact your health care provider or Dr. Elisha Cook ND for more specific information about your situation.

PNHC March 2019 Acupuncture Clinic

Event Summary: 

Dr Elisha Cook ND is offering an acupuncture clinic to provide reduced fee for service for individuals without naturopathic coverage, limited funds, and to give a bit of a break for some of the fees. This acupuncture clinic is for anyone who is interested and would like to try acupuncture. The cost per treatment is $30 per person. You do not have to be an existing patient of the clinic to participate. This is on a first come-first serve basis as spots are limited, but we will be able to accommodate walk-ins as much as we are able.

Book your spot by messaging us on facebook, calling or texting us at 226-232-7665, or emailing us at info.pnhc@gmail.com.

Event Details: 

When: Friday March 29, 2019

Time: 3:00PM – 6:00PM

Where: Plattsville Natural Health Clinic 16 Albert St Unit A Plattsville ON N0J 1S0

Cost: $30

Pre-registration is appreciated.

How to Register/Book your spot: 

Call or Text: 226-232-7665

Email: info.pnhc@gmail.com

More Information:

For more information regarding this event, please follow the following link:

https://www.facebook.com/events/649338288834582/

For more information on how acupuncture may benefit you, please see one of Dr. Elisha Cook ND’s previous posts on how acupuncture works:

https://www.plattsvilledoctor.ca/how-does-acupuncture-work/

The release of my new book! It is . . .

At the beginning of this year I had set out to complete my book, and I am happy to say that I have accomplished that goal! My book is titled:

“The Ultimate Guide to the Elimination Diet: Tips and Recipes to Better Your Health and Approach the Diet with Confidence”.

Many of my patients have heard about the elimination diet, but not everyone is familiar with it, and so, let me shed some light on it. The elimination diet is a treatment option that helps individuals that are suffering from many different health concerns including

  • Pain
  • Anxiety 
  • Inability to lose weight 
  • Fatigue
  • Stress 
  • Arthritis 
  • Muscle Pain 
  • IBS (Irritable Bowel Syndrome) 
  • Constipation/Diarrhea
  • Brain Fog 

and the list goes on! That means if you want to lose weight, reduce pain, think clearer, and feel better overall, this diet may be right for you. The elimination diet is a way for individuals to identify which foods may be contributing to their health concerns, but also helps individuals to adopt more of a whole – foods diet.

Though this may sound simple enough, the diet is quite complex, complicated, and challenging. Many individuals struggle to follow it or incorporate it into their lifestyle even for a short time. I wrote this guide (and recipe) book as a way to help individuals overcome the hurdles of the diet. In the book, I have outlined meal plans, tips and tricks, many recipes for each meal (and sauces and dips!), and ultimately set out to help eliminate many of the struggles that individuals tend to encounter with the diet. I have based the book off of my clinical experience as well as my personal one. I was prescribed the elimination diet years prior by my ND before I became an ND and it was a struggle. I was miserable throughout it and could not figure out what I should eat. My diet was boring and basic, but I did complete it and I did learn a lot from the experience. I also learned my food sensitivities and improved my overall state of health from it. Following the experience, I set out to help others through the diet on their way to better their health. I have seen many individuals completely change their lives through this diet, and you can too!

If you have any one of the health concerns mentioned above and want to better your health, the elimination diet may be a treatment to consider. As I mention in the book, this diet is not for everyone or appropriate for everyone, and so, it is best to complete this diet with the supervision of a Naturopathic Doctor such as myself. If you are ready for change, send me an email or call our office (519-537-7058) to see if this is a good path for you to pursue. I offer complimentary 15 minute meet-and-greet sessions where you can meet me, ask your questions, and decide from there if you would like to see me or not (i.e. there is no obligation to book). You have nothing to lose by booking this session. Now is the time to take care of you.

In regards to my book, if you are interested in purchasing your copy, send me an email, call the clinic, or contact me through the Facebook page and I will gladly get you set up. In addition, I am offering the book as part of a package deal for those who may want to pursue food sensitivity testing. Both prices are outlined below.

  • The Ultimate Guide to the Elimination Diet: Tips and Recipes to Better Your Health and Approach the Diet with Confidence – $20 +HST per book (Total $22.60)
  • Blood Testing and Book Package (only available from August 1- August 30 2017) – get the food sensitivity testing (approximately $260 plus the book for an additional $15) (Total: Approximately $273)

If you have any questions about this treatment option, food sensitivity testing, or simply about how you can feel better today, do not hesitate to email me, message me, or contact our clinic and book your complimentary 15 minute meet-and-greet session 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!