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Archive for the ‘nutrition’ Category

Golden Milk

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


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.

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.


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.

Mental Wellness Summit…it takes more than a pill!

Posted on: August 8th, 2015 by Dr. Amanda Sue Cressman


The Mental Wellness Summit is an educational and empowering experience that explores better ways to approach and treat mental health from a root cause perspective–it’s designed with everyone in mind.


Today’s powerful treatment options, including specialized diet and improved nutrition, integrative medicine, naturopathy and functional medicine, somatic therapy, chiropractic care, acupuncture, yoga and meditation, to name a few, are available but rarely considered for treating mental health everyday. Let’s go beyond just psychiatry and pills, and explore the best options for wellness in this evolving field.

Register for FREE now at the following link:

Mental Wellness Summit

The Mental Wellness Summit will benefit:

  • Health care practitioners and providers across the wellness spectrum
  • Anyone curious about or seeking solutions to mental health challenges
  • Family, friends, loved ones and coworkers who are supporting one another

Here are a few of the incredible experts who will speak at The Mental Wellness Summit:

  • Kelly Brogan, MD, Holistic Medicine and Root-Cause Resolution
  • Sayer Ji,, Deeper Into Mental Wellness Research
  • Peter Osborne, DC, Grainflammation, Food Toxicity and Microbes
  • Robert Whitaker, PhD, The Perils of Big Pharma
  • James Maskell, Revive Primary Care, Mental Health from Scratch

With 25 additional presenters sharing their expertise about mental wellness, this invaluable (and FREE) resource is intended for men and women everywhere!

Better yet, if you register today, you’ll have access to the following FREE GIFTS as soon as you register!

  • Free Gift #1: Deeper Into Mental Wellness Research by Sayer Ji
  • Free Gift #2: Holistic Medicine and Root-Cause Resolution by Kelly Brogan
  • Free Gift #3: Microbiome: A New Frontier in Mental Health by David Perlmutter

The Mental Wellness Summit is online and free from August 10-17, 2015!

Register for FREE at the following link today:

I’ll see you at the summit!

No Bake Pumpkin Pie

Posted on: October 13th, 2014 by Dr. Amanda Sue Cressman


I was a bit late in making a Thanksgiving Dessert this year but found this one that looked delicious and easy.  If you have yet to make a dessert for a get together or love pumpkin dishes for any time of year, consider this one…fun, easy and great for any one eating with food sensitivities.

Simple, healthy, no bake pumpkin pie. Nut-free, dairy-free, gluten-free, grain-free, dairy-free and sugar-free. Vegan and paleo!

via No Bake Pumpkin Pie – Amanda Naturally.

Fennel to the Rescue

Posted on: May 12th, 2013 by Dr. Amanda Sue Cressman

It’s spring and hopefully you’re feeling a shift in energy, mood and a desire to eat more vegetables.  As the new season emerges, our cravings change and we are beginning to desire more fresh and raw vegetables & fruit.

I love salads…I actually can’t get enough of them.  It’s a convenient way to get loads of vegetables into your diet without spending hours in the kitchen.  I like throwing various greens in, diced celery, sliced beets, grated carrots and fennel.  Why fennel?  I’ll explain.

The one disadvantage to all this raw goodness is the digestive component.  Some of us have a more difficult time breaking down raw veggies than others.  If you ever find yourself bloated and gassy after a big vegetable infused meal, particularly a raw vegetable meal…then we need to support that.

This could be for a variety of reasons: eating too quickly (not breaking your food down adequately), talking while eating (swallowing air amongst the food), not having enough stomach acid, deficient digestive enzymes or fermentation of your food particles.  When these symptoms are severe and lifestyle components have been changed without improvement…supplements or my personal preference, food medicine can really help.

Fennel can come to the rescue.  This is a herb that many of us do not have too much experience with.  You can usually buy it as a fresh bulb or as a dried herb.  It acts as a carminative, a fancy word for helping you pass gas.  It encourages the intestinal sphincters to expand which creates less pressure and ease to move the gas through.

Have you ever been to an Indian Restaurant and at the end of the meal saw there were little coloured candies to chew on?  These were candy covered fennel seeds to help with gas.  Peppermint is another carminative…hence peppermint candies served post meals to help with gas.  You’ll notice if you chew on a few post meal…you feel more comfortable with less gas.

Food medicine is an easy way to help break down foods and relieve unwanted symptoms.  Next time you’re eating a salad…throw in some fennel seeds.  I think they taste great and your intestines will be kind to you thereafter.

Here’s a fun fennel recipe to try, to get your taste buds primed for this herb, from: For the Love of Food: Roasted Fennel and Cauliflower Soup.

I’m Hungry…Or Am I?

Posted on: December 16th, 2011 by Dr. Amanda Sue Cressman

This is the time of year when food is abundance.  Work place counters are full of treats, parties offer tables full of goodies and Holiday Gatherings offer courses of food.  Generally when we leave these functions we end up feeling bloated, full and frustrated that we ate so much. Temptation can be difficult, especially surrounding Holiday Celebrations.

So what can be done to help?  I think the best place to start is asking a question, having an apple and a big cup of water.

Michael Pollan’s Book, Food Rules reminds us to ask a question when we are hungry…Am I Hungry Enough to Eat an Apple?  If the answer is yes…eat the apple, if not…you’re probably not that hungry at all.  Trying this out can be very interesting and very helpful.  It makes you really check in to see the true hunger level, what the body is craving and most importantly, why.

If the apple has been eaten and you are still hungry, try a glass of water.  The signals for thirst and hunger are so similar that it is hard to differentiate.  Try having a big glass of water before Holiday parties to fill you up and decrease the likelihood of a hunger pang striking.  Remember this isn’t to be juice, wine or water with any type of sweetener added, which increases your appetite…just pure, good old water.

Adding this trick before Holiday functions will hopefully have you feeling more refreshed and energized, able to really enjoy the Season.

If interested in learning more about Nutritional Health, please contact Dr. Amanda Cressman, N.D. at or 1-888-454-4667.

The Best Christmas Drink Ever

Posted on: December 8th, 2011 by Dr. Amanda Sue Cressman

I am always looking for healthy ways to enjoy some of your favourite foods.  I adore hot chocolate, especially throughout the holiday season when you want to curl up under a blanket and enjoy a thick, warm drink.  But unfortunately, for many of us, we don’t do that well with dairy products.

A nice alternative that has hit shelves this season is Vitasoy: Mint Chocolate Soy Beverage.  This company uses non-GMO, Pure Canadian and Organic Soy Beans. It is THE tastiest mint chocolate combination I have had and really helps those dairy-sensitive to lactose-intolerant individuals enjoy this holiday treat.

Check it out and let me know what you think…

Eating with the Seasons

Posted on: September 27th, 2010 by Dr. Amanda Sue Cressman

Eating with the seasons is something that our ancestors have done, but as we have availability of produce from all over the world, at all times, this is changing. A balanced body will crave the foods of the season and experience healthier digestion because of it.

In the spring, we crave greens and lots of vegetables. Spring is notorious for the time of detoxification and removal of waste. The greens we crave help this process along. In the summer, we move toward cooling foods, especially fruits. Our body craves foods such as: peaches, berries, plums and melons, which help cool from the external heat. We also add ice to our water to keep from overheating. In the fall, we move toward warming foods and root vegetables. Squash, potatoes, carrots, beets are all wonderful foods to eat warmed up at this time of year. And for the final season of winter, meals are served hot using soups, breads and meats. Teas and hot drinks are served at this time of year to keep us warm and toasty.

Imagine eating a salad on a warm summer day, outside with the sun shining. After you are done, you eat a few slices of watermelon. What is your body feeling, how is digestion working?

Now imagine it is a cool fall or winter day and you have packed yourself a salad. You feel good with this healthy choice, but how is your body feeling and what is digestion like?

At this time of year, we naturally crave warm foods, as it helps the digestive process. Eating salads and tropical fruits when temperatures are cool usually results in bloating, gas and indigestion. But if we eat with the seasons and prepare our foods as our ancestors did, we will experience better digestion and overall health.

Ask your body what it wants as the fall season begins and temperatures dip. If you are craving fruit, perhaps warm it up. Make teas instead of ice water or refrigerated juices. Ensure your meals are served warm and connect with the foods of the season. If you are not sure as to what is in season, visit your local farmers market and you will quickly understand what foods are apart of the fall harvest.

And most importantly, enjoy. Food is meant to be satisfying but can also serve as a medicine, helping our body do the necessary work to keep healthy and free of digestive concerns.

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