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Archive for the ‘detox’ Category

Meal Plans to Help Make your Life Easier

Posted on: August 21st, 2017 by Dr. Amanda Sue Cressman

Do you find it intimidating or overwhelming to prepare healthy foods for yourself or your family?  This is a common reasons why most people struggle with clean eating.  We all know the basics of eating better – lots of vegetables, added fruits, healthy proteins and clean carbohydrates work for many but it’s hard to actually do this on a consistent basis.

Diet meal with friends

Many people’s lives are full…full of many things and eating healthy foods generally falls off the priority list or is forgotten.  By the end of a busy day/week, it’s hard to make good decisions that are in alignment with how we wish to be eating.  Check out this article on Decision Fatigue by The Harvard Business Review.  Do you ever find yourself eating well and clean for the first part of your day but by the end are eating foods you wish you hadn’t?  We make dozens, some studies report hundreds of food-related decisions throughout our day and after deciding many things throughout the course of a day, we are tired and start making easier decisions which usually results in poorer choices for our health.  I know for myself, I have ideals of eating healthy foods but sometimes the inspiration falls short and I’m eating the same thing over and over or eating rice crackers and hummus at the end of a long day which although is an ok food, not a match for my constitution which does better on vegetables and a light protein.

So, we have begun a new program to help you eat clean and take away the work of deciding what to eat and when.  We are now developing Healthy Meal Plans to suit your specific dietary needs.  Weekly or Monthly recipe plans are put together for your specific needs.  Foods can be avoided specific to your needs and menus can be created specifically for your health goals (example: dairy-free, gluten-free, vegetarian, vegan, paleo, FODMAP, Anti-inflammatory, PCOS, Thyroid, Autoimmune, etc).

What’s included:

-a detailed shopping list is given for your plan

-a to-do list for the week of prepping food

-all the recipes

-micro and macronutrient breakdown

-caloric breakdown

And…we can make it for whatever serving size you want.  If you have a family of 5 we can ensure all recipes are specific for your 5 people or for one person. Prepping your week/month is incredibly easy as we do the work for you.

We started this program a month ago as many people were sharing their desire to eat well but that more support was needed to stay interested and consistent.  We hope this is the solution to help.  Pricing is located on our Meal Plan page and ask your Naturopathic Doctor: Dr. Cressman, N.D. or Dr. Reidl, N.D. if you have any other questions.

Attached is a sample 3-day eating plan to let you know what a plan would potentially look like.  sample-diet

This helps make eating delicious, healthy foods easier.


A Delicious Green Smoothie

Posted on: April 29th, 2016 by Dr. Amanda Sue Cressman

I have been on the hunt for a delicious green smoothie.  And, they are actually a bit hard to find.  I have made some weird concoctions with all types of vegetables (cabbage included) that have promised to be delicious but weren’t.  But I finally found one.

A patient introduced me to The Minimalist Baker.   She has delicious recipes with 10 or less ingredients and this Creamy Pineapple Cucumber Smoothie was a great find.


So, why are green smoothies great?

  • They are nutritious with offering vegetables alongside their fruit counterparts.  Most green smoothies have about a 60/40 ratio of fruit/vegetables but if you’re comfortable you can aim for 50/50.  Some smoothies can rack up calories and sugar with only having fruit in them.
  • You have a more nutritionally dense smoothie that offers more vitamins, minerals and antioxidants.
  • The alkalinizing benefit of the greens.  The body is always striving for balance, including its pH.  The Standard American/Canadian Diet is very acidic in nature (meat, animal products, processed foods, sugar).  A green smoothie is very alkaline, offering a better balance to your pH.
  • They are easier to digest due to being pulverized and blended.  Some people can’t digest raw greens well but in a smoothie, you can consume your raw greens, enjoying the benefit of their nutrition without compromising a bloated tummy with gas.
  • Great for your bowels.  Liquid food is notorious for helping with constipation and adding greens accentuates this.  The added fiber and water content of the greens helps keep you hydrated and ensures your bowel movements are easier to pass.
  • Who should avoid green smoothies?  If you have a history of kidney stones, particularly oxalate stones, talk to your healthcare provider before consuming too many of these.

It’s not too difficult to add spinach or kale to a smoothie without altering the flavour.  Try this recipe and see if green smoothies are something you’d want to incorporate into your diet.  This one is so delicious, you’ll forget how healthy it is.

*This website is for information purposes only and is not a substitute for medical advice, diagnosis, or treatment.

Spring into Action: The Liver in Traditional Chinese Medicine

Posted on: April 1st, 2016 by Dr. Amanda Sue Cressman

Spring into Action: The Liver in Traditional Chinese Medicine By Anna Totzke, R.Ac.

In Traditional Chinese Medicine (TCM) the seasons have an important relationship to the body including the internal organs, emotions, and the spirit. For an individual to be in balance, it is believed that one needs to be attuned to the seasons.

Spring is related to the wood element, the liver and the colour green in TCM. During the spring plants (wood) starts pushing up through the earth and everything starts growing and moving outward including our own spirits. These upward/outward actions are also reflected in the function of the Liver in the body. The liver is in charge storing the blood and also controlling the smooth flow of qi (energy) and blood in the body. When in balance, there is flexibility in the muscles and tendons (like nourished wood), the mind and spirit are calm and relaxed, the eyes are clear and see clearly.

“When the Liver is healthy, judgement, and decision making are sound, vision is clear, and action is resolute. Strengthening the Liver develops drive and adaptability, enhancing our capacity to cope with the vicissitudes of life.” (Between Heaven & Earth by Beinfield & Korn )

Signs the Liver is out of balance:

If the wood element is out of balance in the body, qi and blood will not flow smoothly which often manifests as moodiness – anger, frustration, impatience, uncontrollable crying, depression, and also eye problems, PMS, hormonal imbalances, menstrual difficulties, indecisiveness, seasonal allergies, and stiff muscles… to name a few!

What Causes the Liver to go out of Balance?

– Stress

– Unhealthy food on a regular basis

– eliminate unhealthy fats, chemicals, alcohol, processed foods

– Holding onto unhealthy emotional patterns eg. repressing emotions

– Lack movement or exercise

– Irregular sleeping patterns

Bringing the Liver Back into Balance:

Cleansing on all levels As Spring approaches, there often is a sense of anticipation and expectation. To fully embrace the Spring season, it is important to resolve emotional issues which also show as disharmonies in the body, and eating food that is in season. The spring is a great time to do a cleanse, internally and externally; a time to get rid of things that we have been holding onto like fears, things that no longer serve us, and to try new things.

Ways to help re-balance liver energy:

-Do a longer gentle cleanse with simple foods including steamed greens and other vegetables, green soups, whole foods only

-Eat less- this cleanses the body of the fat and heavier foods of winter

-Drink enough water/herbal teas

-Meditate, do yoga, stretch, exercise

-Get enough sleep

-Mindfulness- be aware of old patterns of fear, anxiety. Practice patience.

-Let go of the old to allow room for the new! eg. 1. emotionally – let go of relationships and habits that are unhealthy 2. environment- clean your house 3. Beware of your environmental impact – make changes to make more environmentally aware decisions

-Get organized and plan trips – plant your seeds for the coming seasons!

-Make time for creative projects, adventures, outdoor time

-Get an acupuncture treatment, massage, herbal therapy. These all help bring the liver energy back into balance!

Have fun and be a child again! Embrace this beautiful season of birth and renewal.


Posted on: June 22nd, 2013 by Dr. Amanda Sue Cressman

Posted by Dr. Melanie Reidl N.D.

foodYour mother told you to eat your veggies… well, she was right. When we look at the research on intake of vegetables and fruit, the results are clear: reduced risks of chronic diseases such as cancer and heart disease. Massive studies have found that individuals who eat 5+ servings of vegetables and fruit compared to only one serving daily have a 44% reduction in cancer risk and 38% reduction in stroke risk.

Let’s take this a step further to a plant-based dietary pattern. A healthy plant-based diet aims to maximize consumption of nutrient-dense, plant-based, whole foods and reduces or minimizes intake of processed foods, refined carbohydrates, and animal products. It encourages higher intakes of vegetables, fruit, beans, lentils, peas, nuts, and seeds. This style of eating is essentially a semi-vegetarian diet, since healthy, lean animal products may still be consumed in reduced amounts if desired.

Numerous studies have reported that completely vegetarian diets (that restrict all animal meat) reduce risks of obesity, diabetes, heart disease, and mortality. However, comparable benefits have been found with plant-based (or semi-vegetarian) diets that also include low to moderate intakes of lean animal products. A major study of heart disease patients following a plant-based, Mediterranean-style diet that also included fish, healthy oils, and low amounts of lean meat, found that cardiac events and mortality from all causes were reduced by 73% and 70%, respectively, when compared to diet higher in animal meats and lower in plant-based foods.

The bottom line is this… you can still eat lean animal products and reap the benefits that a plant-based diet provides. The key is to consume primarily plant-based foods, and include healthy oils such as extra-virgin olive oil, wild-caught fish such as salmon, and if desired, healthy animal proteins such as organic eggs and free-range poultry in reduced amounts. To shift to a more plant-based diet, start by aiming for 7-10 servings of vegetables and fruit daily, and replace a daily serving of animal protein with a healthy plant-based protein meal, such as a quinoa (‘keen-oh-a’) salad!

References: Jansen, M.C., Bueno-de-Mesquita, H.B., Feskens, E.J., Streppel, M.T., Kok, F.J. & Kromhout, D. (2004). Quantity and variety of fruit and vegetable consumption and cancer risk. Nutr Cancer, 48(2), 142-8. Overvad, K., Stripp, C., Tjonneland, A., Husted, S.E. & Sorensen, H.T. (2003). Intake of fruit and vegetables and the risk of ischemic stroke in a cohort of Danish men and women. Am J Clin Nutr, 78(1), 57-64 Tuso, P.J., Ismail, M.H., Ha, B.P., Bartolotto, C. Nutritional Update for Physicians: Plant-Based Diets Perm J. 2013 Spring; 17(2): 61–66.

Spring into a Detox !

Posted on: April 19th, 2013 by Dr. Amanda Sue Cressman

Written by: Dr. Melanie Reidl, N.D.

It’s the time of year again that many of us start thinking about being healthier. The energy of spring tends to move us into action and adopt more healthful habits. I noticed this shift in myself over the last week; the sunshine and warmer temperatures motivated me to stock my fridge with more veggies, get outside for runs in the park, and start classes at a new yoga studio. I decided that it was the perfect time to do a spring detox to cleanse my body of toxins, and my mind of my winter worries. I want to feel great about myself as we move into spring!

I’ve done several detoxes in the past, and each time I commit myself to one, I experience the same benefits: more energy, a clearer mind, an improved mood, clearer skin, and better digestion. That makes me wonder why I don’t just detox ALL the time! I remind myself that that is not a realistic expectation, as we shouldn’t have to restrict ourselves from enjoying the occasional treat and indulging a bit during holidays! That said, doing a few detoxes each year is a great way to reset your system and revitalize your body and mind.

There are many reasons someone may choose to do a detox: to lose weight, increase energy, improve digestion, clear the skin, or identify food sensitivities. Toxins and food sensitivities are being increasingly recognized as contributing factors in many health problems. Clearing the body of chemicals and allergenic foods can improve several conditions by reducing the body’s toxic burden and quelling inflammation.

Toxins accumulate in the body over time from daily exposures in food, water, air, and other environmental factors. Our detoxification organs include the liver, kidneys, gut, lungs, and skin, which are collectively responsible for neutralizing and eliminating toxic substances. Poor digestion, reduced liver function, and poor elimination through our detoxifying organs can also encourage retention of toxins.

Don’t worry though! We can support healthy function of our detoxification organs through diet, lifestyle, botanicals, nutritional supplements, and reducing toxin exposures. The detox I’m doing involves a healthy, clean diet that restricts my food sensitivities and includes plenty of detoxifying foods, lots of lemon water, daily exercise and meditation, and an individualized nutritional detox supplement. Today is day one of 14, and I am already feeling more energized and my mind is clearer!

Spring into action and ask your Naturopathic Doctor whether a detox is appropriate for you. As an N.D., I will ensure that your detox is science-based and individualized to you and your health concerns. I look forward to creating your detox plan and watching you experience the benefits of detoxification!




Spring Cleaning…Why is Detox Important?

Posted on: April 9th, 2010 by Dr. Amanda Sue Cressman

Everyday, our bodies naturally detoxify, neutralizing and eliminating toxins that we come in contact with. This is achieved with several organs: our liver, kidneys, colon, lungs, lymph and skin. But what happens when the body can’t keep up because we have increased exposure to environmental pesticides, herbicides, hormones, food additives and many others? What happens is there becomes a toxin buildup and this results with a range of symptoms, including: headaches, muscular aches and pains, altered mood, fatigue, sluggishness, allergic conditions and hormonal concerns.

Detoxification through special cleansing diets and programs is a great way to assist your body’s natural self-cleaning system. And there is no better time than spring to clean out the old and set your body up for a new and revived season.

What can be gained from a Detox?

Remove toxins
Eliminate digestive problems, like gas and bloating
Increase Energy
Lose Weight
Improve your Immune System
Learn how to eat “Clean Foods”
Improve overall well being

There are many detoxification programs available and it is important to find one that works for you and your specific needs along with an appropriate dietary plan.

For more information, contact Dr. Amanda Sue Cressman, N.D.

564-572 Weber Street North, Unit 3A
Waterloo, Ontario