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Archive for the ‘naturopathic medicine’ Category

Having a bad day? Here’s a helpful reminder…

Posted on: April 2nd, 2017 by Dr. Amanda Sue Cressman

In case you forgot...You are WONDERFUL!

Self-Preservation

Posted on: December 27th, 2016 by Dr. Amanda Sue Cressman

I recently came across this quote by Audre Lorde and immediately took to it, so I made it into a picture.  I thought it would be helpful to share, especially for the beginning of New Year.

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Even though New Years Resolutions are often focused on ourselves – striving for betterment in areas we feel we could improve or grow, the actual focus on ourself is often what trips us up in succeeding with the goal.

Taking time for ourselves is tricky and often associated with being selfish.  It’s funny how we do that, entangling caring for self with selfishness but the two don’t need to be mutually exclusive.

Audre Lorde shifts our discomfort with caring or focusing on self away from self-indulgence into something that we can all appreciate, understand and respect…self-preservation.

When we fill ourselves up with the things, people or situations that genuinely fill us up, we can do marvellous things.  This year I made a commitment to running…most mornings I wake up early and run before my day gets going which is already pretty early.  But, if I don’t, I will have missed the opportunity to do so and lose out on the feeling I get from clearing my head, getting a work out in and some time for me with nature (something that absolutely preserves my happiness).

This coming year, I’m finding I need more to fill my tank with the busyness of life.  Journaling and meditation are what I’ve determined I am missing but both take time and dedication.  But instead of it feeling like another item on my check list that needs attention, I will take Audre’s words to heart and remember that taking the time to do this will help protect me from burn out, irritability and sadness.

This New Years, consider focusing on what will preserve you the best for your resolution.  What activities, places, people or things do you need more of to ensure your tank is feeling full and supported instead of depleted and unhappy.  Shift the focus away from selfishness or self-indulgence to self-preservation.  The mental leap will feel a lot better and will motivate the change you need to feel the best you can.

Wishing you a bright and happy New Year.

Dr. Amanda Cressman, N.D.

Golden Milk

Posted on: November 13th, 2016 by Dr. Amanda Sue Cressman

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You may have heard about this in recent months/years but for some it’s new.  Golden Tea – or Turmeric Tea as it’s also known is a delicious (honestly, delicious) warm beverage to consider for this winter season.

I love warm drinks but sometimes grow tired of watery tea and want something more full and robust in flavour.  I secretly love hot chocolates and cafe mocha’s but need to drink on rare occasions as caffeine and I are not great friends.

So, why choose turmeric in your warm milk beverage?  Here are some reasons:

-it’s a strong antioxidant

-decreases inflammation

-supports liver detoxification

-aids in digestive function

-great for sports injuries

-it’s an anti-microbial

-cardiovascular support

-great at whitening teeth

So, it’s pretty fantastic and wonderful when used in a delicious recipe.  There are many recipes out there for Golden Milks/Lattes, etc but this is my favourite.  Turmeric Tea/Golden Tea Recipe from Wellness Mama

This tea may not be right for you, so always check with your Naturopathic Doctor before drinking (especially if frequently) to ensure it’s the right match for you, your health condition or medications you are currently taking.

Hope you enjoy.

Disclaimer: The information contained on this website is not intended nor implied to be a substitute for professional medical advice or instruction, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor on any matter relating to health or well-being.

My Favourite Gluten Free Recipes to help you create your Menu

Posted on: July 6th, 2016 by Dr. Amanda Sue Cressman

Going Gluten-free (GF) can be intimidating and many people don’t know where to start.  Whether you’re trying it out to see how you feel, needing to do so for health reasons or trying to cook/bake for someone who is GF…it can feel overwhelming.

Here is a list of some tried and true recipe ideas that I have enjoyed.  If you know me, you know I’m not a great cook…I don’t enjoy spending a lot of time in the kitchen and the last thing I want is needing to go to various stores to get different ingredients.  These recipes are generally – easy to make and you can buy most ingredients from either your local grocery store (Zehrs health section is usually the best match for me) and Bulk Barn.

See what you think and I hope these recipe ideas taste great for you too. (And most of these recipes are dairy free as well or allow for dairy-free substitutions.)

Breakfast Ideas

Grain-free Berry Granola – Healthful Pursuit

Banana Oat Blender Pancakes – Kitchen Treaty

Coconut Flour Chocolate Crepes – Healthful Pursuit

Sweet Potato Hash – Healthful Pursuit

Carrot Cake Baked Oatmeal – Oh She Glows

Soft and Chewy Sugar Free Granola Bars – Oh She Glows

Almond Flour Pancakes – Comfy Belly

Fluffy Coconut Flour Pancakes – Comfy Belly

Quinoa Granola – Comfy Belly

Blueberry Syrup – Nourishing Meals

Gluten Free Raspberry Scones – The Roasted Root

Mochaccino Chia Breakfast Pudding – Joyous Health

The Life-Changing Loaf of Bread – My New Roots

SMOOTHIES – here are Greatist’s 54 Top Smoothie Recipes

SMOOTHIE BOWLS – here are Greatist’s Top Smoothie Bowl Recipes  and some more that are Dairy Free Top Smoothie Bowl Recipes

Lunch Ideas

Spiralized Thai Salad Recipe – Against All Grain

Sea Salt Rosemary Zucchini Chips – Joyous Health

 My Favourite Detox Salad – Eat Yourself Skinny

Veggie Summer Rolls with Peanut Sauce – Avocado Pesto

Soft Gluten Free Sandwich Bread – A Little Insanity

10 Minute Grain Free Paleo Bread – Shiny Happy Food

Dinner Ideas

Coconut Cauliflower Rice – Healthful Pursuit

Sweet Potato Chickpea Buddha Bowl – Minimalist Baker 

Spicy Buddha Bowl – Crazy Vegan Kitchen

Sweet Potato Pizza Crust – Blissful Basil

Cauliflower Pizza Crust – Detoxinista

Zucchini Noodles with Creamy Avocado Pesto- Eat Yourself Skinny

Curried Cauliflower Soup – Cookie and Kate

Dessert Ideas

Black Bean Chia Brownies – Joyous Health

One Bowl Jumbo Chocolate Chunk Cookies – Oh She Glows

Fudge-tastic Brownies – Healthful Pursuit

Grain-free and Vegan Flourless Fudge Cookies – Healthful Pursuit

Raw Chocolate Cheesecake – Comfy Belly

Real Deal Chocolate Chip Cookies – Against All Grain

Fudgy Chocolate Tarts – Against All Grain

Banana Bread – Comfy Belly

Flourless Chocolate Pumpkin Muffins – Running with Spoons

Flourless Banana Bread Muffins – Running with Spoons

Fudgy Paleo Beetroot Brownies – The Roasted Root

Chocolate Avocado Pudding – Pop Sugar

Snacks

Chocolate Gelatin Bars – The Healthy You Project

Power Protein Balls – Caveman Strong

Crunch Raw Protein Balls – The Healthy Family and Home

Homemade Gummy Candies – Healthful Pursuit – Use a juice of your choice

Date Energy Balls – Detoxinista

Mint Chocolate Truffle Bites – A Virtual Vegan

Classic Almond and Cacao Energy Balls – Deliciously Ella

Dr. Amanda Cressman, N.D.

Need Help Eating More Veggies? Spiralize!

Posted on: June 19th, 2016 by Dr. Amanda Sue Cressman

Have you been in a slump with finding new and exciting ways of eating more veggies?  I can fall into a pattern of eating the same vegetables, prepared in the same way and it can get boring.  I was recently given a spiralizer and have had a lot of fun discovering new ways to enjoy more vegetables.  For some reason creating noodle like cuts of vegetables makes them more exciting and fun to eat.  And not just for my kids…it seems to work that way for everyone.  We all love playing with the long noodle-like carrot/beet/cucumber/zucchini cuts of vegetables.

If you want to learn more about spiralizing, check out this website, Inspiralized with information about what vegetables to spiralize and cooking techniques.

And I’d like to share a great recipe that tastes fantastic and will help increase your vegetable intake while decreasing your grain consumption.  It’s fantastic and comes from Eat Yourself Skinny.   See what you think and let me know if it was a hit in your home too.

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By: Amanda Cressman, ND. Naturopathic Doctor.

 

Not Wanting This

Posted on: May 5th, 2016 by Dr. Amanda Sue Cressman

A friend recently sent me a wonderful article written by Elizabeth Gilbert on her facebook page, called, Not This.

Have you ever had a moment where you know deep down, that your current reality is not in alignment with where you want to be?  That even though it may not make sense to anyone else that something in you is asking for a more authentic experience?  This article is a great reminder of having the courage to ask, to explore what we want and need.  Whether it’s with the health of our bodies, our relationships with others, our career, our hobbies, our interests or goals… having courage to question this gives clarity for what we do want and need.  And that is a wonderful place to be because when we are in this space, change can happen.   See what you think of the article and if you’re wanting to change something that you believe either Naturopathic Medicine, Acupuncture, Massage or Reflexology can help…we are here.

Enjoy!

Not This

by: Dr. Amanda Cressman, N.D. Naturopathic Doctor

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.

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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.

Expectations

Posted on: January 9th, 2016 by Dr. Amanda Sue Cressman

The holiday season is a time of year where expectations run high. We’re told where to go, how long to stay, what to do, what to eat, what to buy and sometimes even, how much to spend. Now, of course they can also be filled with wonderful moments and experiences but that’s not what this blog post is about. This post is about dealing with the expectations from others and from ourselves. We are past the holiday season, but the expectations don’t go away…especially those from ourselves and they are the cause of great frustration and stress for some. So, how do we work with them?

I had a very different holiday season this year, as I kept a mantra in mind. It came from Brene Brown and it really helped.   A few weeks ago on her facebook page she wrote, “Choose discomfort over resentment.”

I’ll write it again, “Choose discomfort over resentment”

I liked it immediately but knew it would be hard. I have been very good at ensuring others are not uncomfortable while at times I can be overstressed, overtaxed and inevitably become resentful for overextending myself. This past season, I kept Brene’s mantra in mind and created a holiday season that worked for me.

So, I said no…a few times to a few different people. I said no to others and yes to myself. It was hard but I feel so much better with no uncomfortable resentment lurking inside.

Boundaries are one of the biggest things I talk to about with my patients. Whether we’re dialoging about boundaries with family, coworkers, children, etc. When people breach our boundaries we feel the effects and what can start, as annoyance and frustration can then become bigger issues that can affect our health. This is where I see people with anxiousness, panic attacks, long standing resentments, feeling overwhelmed and exhausted, etc.

This year consider using Brene’s mantra. If you haven’t put your needs first in awhile, it may be difficult, even incredibly uncomfortable, but consider it. Choosing discomfort over resentment doesn’t mean others will necessarily be uncomfortable, it just means you’re choosing to do what genuinely feels right. And when we do things authentically, I believe we all win. See what you think.

Dr. Amanda Cressman, Naturopathic Doctor

Healthy Eating for a Busy Time of Year

Posted on: November 11th, 2015 by Dr. Amanda Sue Cressman

Fall and Winter are usually a very busy time of year with events, social functions and activities.  Many people I speak with have most of their weekends planned with outings leading up to the New Year.  Time is usually limited amongst the busyness and planning for healthy eating amongst it can be tricky.

On our website on the Resource page, I have a listing of some of my favourite websites for healthy recipes.  Many of the websites take into consideration any food sensitivities you may have and help make meal planning an easier experience.  One of the easiest websites to navigate is Leanne’s Healthful Pursuit where you can specify which meal you want, what eating style you’re eating (paleo, vegetarian, gluten-free, etc), how long you want the prep time to be and any key ingredients you would like to see in it (greens, legumes, chocolate, etc).

If you can get your meal planning organized for the week you’ll be eating healthy foods amongst a busy time of year and help keep energy and immunity high.  Hope these helps.

Oh She Glows – Award winning, Angela Liddon has hundreds of delicious vegan recipes and so much more.

Comfy Belly – Erica’s recipes are a combination of gluten-free, grain-free, dairy-fee, sugar-free and SCD….they are amazing.

Healthful Pursuit – Leanne gives you options to find recipes that are: gluten-free, grain-free, dairy-free, sugar-free, veggie, vegan or paleo.

Against All Grain – Danielle’s grain-free, SCD recipes.

Nourishing Meals – this site has endless fantastic recipes that are great for elimination diets, detoxes.

Joyous Health – Joy has great resources and recipes for a variety of dietary needs.

The Naked Label – this site helps us understand what we are eating through education but also gives great recipe ideas.

Sprouted Kitchen – Sara and Hugh’s whole foods made easy.

Getting to Joy Through Sadness  

Posted on: August 24th, 2015 by Dr. Amanda Sue Cressman

This may seem like a funny title or topic to write about it, but it is one very dear to me. I had written an article awhile back about my Journey with Colic…about my experience with my newborn babe who wouldn’t respond to treatment for her “colic”. She cried the majority of the time (12-18 hours/day) for the first 3-4 months of her life. It was humbling to say the least, as I couldn’t make her better. And what followed these 4 months was not what I anticipated. Once the crying stopped and we discovered we had a wonderful, happy little girl…I got sad…real sad and soon realized that I had post partum depression. I have been reluctant to write about this, as I wouldn’t consider myself completely over it, but I watched a movie that convinced me that it was time to share about my experience.

I used to love movies…I adored them. I enjoyed sitting down and watching the beautiful scenery of somewhere far away, listening to a fantastic music score created specifically for it and appreciating the wonderful acting the supported a story line worth telling. This was when I was younger and since then, I have rarely enjoyed a movie. I guess I’m searching for something that inspires me, encourages me to think about things differently or to be better. But…I got this all back last week when I watched, Inside Out. I was told to watch this film by someone I respect and I was so grateful she did so, as I would not have normally decided to watch a cartoon. Watching Inside Out reminded me of something I forgot in these past few months…sometimes you can’t jump over or crawl under an uncomfortable emotion you are experiencing. Sometimes the only way to get to the other side is to go through it and that has been the best advice with my postpartum depression.

For those of you who haven’t watched, Inside Out, I won’t give it away but simply put, it’s about a young girl growing up and follows her emotions that are trying to guide her through a difficult time. What is most surprising is the focus on all emotions – whether that be joy, sadness, fear, anger, etc…the film helps us understand that all have a place…including sadness.

We often hear we should fake it until we make it. To not focus on anything negative, so as to not attract it…but sometimes that does the opposite of what we hope. By avoiding the uncomfortable or bad thoughts, we aren’t being real with what is and we can’t find the proper support/help.

So – how does this Pixar film relate to my Postpartum Depression? Well, after I found myself crying watching this film until there were literally no tears left to cry, I realized that I had been fighting something that just was. I desperately wanted to be happy, to be joyful, to savour up each and every moment I had with my girls, but sometimes, the Joy was lacking…sometimes it felt like Joy had left all together. The more I pretended or hoped it wasn’t there, the more I felt it. I was Sad. My short maternity leave was everything I didn’t expect it or want it to be – with a crying babe, surprising life stressors and a horribly cold winter that kept me inside. My time with my baby was hard and the truth was, most people didn’t want to hear about that when I tried to share. We live in a culture where the expected answer to “How are you doing?” is, fine, good, great or wonderful. But how often do we feel that? Sometimes we feel rotten, upset, hurt, sad, used up or even angry.

As a Naturopathic Doctor, there is pressure to have it all figured out, to be healthy, fit, optimistic and on it. I was none of those things and the harder I tried to get there the less I experienced them. Inside Out reminded me in a gentle but beautiful way, that sometimes the only way to get to Joy is to allow Sadness in. In doing so, you acknowledge whatever you’re going through instead of pushing it away. Once I did this, I could better support my post partum depression. I could be real with it and find the proper support that I needed to get myself back.

Since then, I’ve had more glimpses of Joy and anticipate that it will continue to grow, as I get myself back.

Sometimes the only way to get to the other side of a difficult situation is to go through it and we are fortunate to live in a time where there are so many options of support to help us get there.

If you are needing support, finding your way to Joy, I’d love to help.

Dr. Amanda Cressman, ND

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