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Archive for the ‘Uncategorized’ 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.

 

Psoas muscle and its connection to stress…..

Posted on: July 20th, 2017 by Dr. Amanda Sue Cressman

Written by: Natalie Poynton, RMT

Stress….

Stress is a common factor of many peoples lives in society today. With decisions to make, growing families, career paths and more connection to today’s society it is fair to say that many of us feel an increase in stress in some way…whether it be considered a negative stress or positive one.  Question is, how does it impact us personally? Forget everyone for a moment… think of just you…how does stress impact you?

So while you are thinking of you and identifying your stress and the impact it has, let’s take a look at what stress is and how it can really impact the body.

What is stresses impact on the body? What are the general factors? How do they impact you?

Stress is going to increase muscle tension which physically impacts our bodies, leading to symptoms such as headaches, jaw pain, muscles aches and various pains.

Everyone feels the impacts of stress in many different ways, which may lead to many different effects; but most commonly we feel pain. But what is the pain we feel, can we explain it or can it be defined? Do you know where the pain is coming from? This can sometimes lead to unexplained pain, which becomes a hardship in so many peoples lives. Remember, define your pain: Don’t let it define you!!

Here is a theory for you…something to consider…

Stress is commonly known to impact our muscles with tension, and some muscles increase in tension without us consciously knowing, like our Psoas muscle.

The Psoas muscle is a long muscle located on either side of our vertebral column(spine) and brim of the pelvis. Our Psoas muscle is also known as the “muscle of the soul”.  It is one of the largest muscles in the body and it is in a place where we often store stress or trauma that can literally influence our mood and outlook on life. This is our bodies connection to the intake of stress. If we are holding onto this stress it has got to go somewhere…commonly we feel it in our shoulders as tension, some may feel pain usually located in their back or stomach and that is our connection to Psoas.

Fear, anxiety, irritability, changes in mood are all part of feeling stress, this can inhibit our ability to think clearly thus creating an unhealthy perspective that can cause harm and build up stress in our bodies. With Psoas being our “muscle of the soul” this is where the tension is stored, causing us pain and discomfort. Having this connection will help guide you to positive healing.

In turn to the stress and need to decrease pain and tension, the psoas needs to be released.  Pressure can be applied to the muscles’ tendon at the pelvic attachment and the tension slowly starts to decrease.  Techniques using pressure release can also be used by applying moderate pressure through the abdomen.  Having this care can not only provide muscle release; it can help you find balance in physical, mental and emotional health and healing as a whole.

Stop Staring, it’s starting to get weird

Posted on: April 24th, 2017 by Dr. Amanda Sue Cressman

I recently saw this quote written by a friend and it made me laugh out loud.  I love laughing out loud…it doesn’t happen that often but when it does, I take notice.

By the way, your past called to say, stop staring, it’s starting to get weird.”

Dr. Rajesh Ragbir, N.D.

If my past could talk she’d definitely yell this out with a few other words as a reminder to move on, to stop being stuck.  It’s so easy to get stuck though, to stop and stare.  Part of the staring can be helpful – to reflect, to learn and understand how to change outcomes in the future, but so much of the staring is the opposite of helpful.  Why I love this quote so much is the friendly and humour-filled reminder points out that the staring is weird.  Just like if you caught someone staring at you for long periods of time, it’s weird.  You can’t do anything about it, so stop staring, stop ruminating, stop beating yourself up over a moment that is done.

So much about getting better on all levels of our being, whether that be the emotional, the mental or the physical is about moving on…not being stuck.  Yes, reflection is important and necessary at times, but the staring…not so much.  What a fun and playful reminder Dr. Ragbir, N.D. gave us with these words.  I hope if you catch yourself staring at the past, that you’ll gently remind yourself to stop and maybe in that moment, you’ll stare around at the now where real change can take place and where you can actually do something about it.

Dr. Amanda Cressman, N.D.

Study: Acupuncture Improves Fertility in Men, Too

Posted on: November 21st, 2016 by Dr. Amanda Sue Cressman

A study published in Acupuncture Today outlines the positive effects of acupuncture treatments to help with male infertility.

The study showed:

  • Significant improvement in sperm motility levels
  • A dramatic increase in the number of healthy sperm (increased more than four-fold)
  • Improvement in sperm structure and quality

To view the full study please follow the article link: http://www.acupuncturetoday.com/archives2005/oct/10infertility.html

Acupuncture is a safe and effective treatment that not only helps with female fertility but male fertility. If you are interested in learning more about how acupuncture can help reach pregnancy naturally or along with ART, please feel free to contact Anna Totzke,  Registered Acupuncturist, annatotzke@gmail.com

Golden Milk

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

IMG_4439

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.

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.

“Don’t let what is happening around you get inside and weigh you down”

Posted on: February 23rd, 2016 by Dr. Amanda Sue Cressman

I’m not sure who wrote this profound quote but when I read it, I knew I wanted to create an image to go along with its words.  Everywhere I look online, there is no one taking credit for it – so I’ll mark it as anonymous and say thank you to the creator.

shipFebruary is the shortest month and the longest month and the hardest month for many.  Even with the added sun and bouts of warmth that this February has offered it can still be a hard time to feel joy, excitement and peace.

I hope this quote along with the beautiful image offer a reminder to not let things get in and weigh you down…and if they are, we’d love to help to get you back to a place to feel vitality, perspective and energy again.  TouchStone Health has a variety of tools to address root cause – whether that be supporting adrenals, hormones, uncovering mineral/vitamin deficiencies with Naturopathic Medicine, to support muscle health or promote relaxation through Massage, nervous system balancing through Acupuncture or Reflexology, energy work through Reiki…we’d love to help you to get a place where the water is no longer getting in your boat and you can get back to feeling yourself again.

Dr. Amanda Cressman, N.D. Naturopathic Doctor

 

New Years Resolutions?

Posted on: January 2nd, 2015 by Dr. Amanda Sue Cressman

Amongst all the holiday cheer and celebrations, comes the dreaded New Years Resolutions.  The focus of these are often varied but one of the most common resolutions is that of health and body image.  For many, these resolutions do not work and bring about shame, self blame and feelings of failure.

So, what if we change our focus from a resolution to something different?

When thinking about resolutions, I thought of the wonderful book, The Four Agreements.  For those who haven’t read it, I would recommend it.  Don Miguel Ruiz speaks of four things/agreements we can do to decrease the stress/strain in our lives.  When thinking about the notorious New Years Resolutions, I thought of the 4th agreement.

1st Agreement: Be Impeccable with Your Word
2nd Agreement: Don’t Take Anything Personally
3rd Agreement: Don’t Make Assumptions
4th Agreement: Always Do Your Best

The 4th Agreement sounds easy, but is not.  Don Miguel Ruiz’ explanation helps put it into context.

“Under any circumstance, always do your best, no more and no less. But keep in mind that your best is never going to be the same from one moment to the next. Everything is alive and changing all the time, so your best will sometimes be high quality, and other times it will not be as good.”

I love this explanation.  New Years Resolutions are a great idea and promote a better sense of wellness, which I support, but if they bring about too much rigidity, the benefits can be outweighed by negative thoughts/feelings toward self and ultimately, the abandonment of the original resolution.  By reminding ourselves, that our best is never going to be the same from one moment to the next, we give ourselves permission to make mistakes and then begin again, easily and readily, knowing a resolution is not about perfection, but about diligence and perseverance.

So, if you have made a New Years Resolution or plan on it, I wish you the best and hope you remember Ruiz’ words, in support of doing your best but knowing your best is never going to be the same from each moment to the next.

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