TouchStone Health Photo
TouchStone Health Photo
TouchStone Health Photo

Archive for the ‘article’ Category

We Welcome a Holistic Nutritionist

Posted on: June 25th, 2020 by TouchStone Health

Written by: Alexandria Muirhead, R.H.N

Hello everyone! I am so excited to be joining the team here at Touchstone Health. My goal as an R.H.N (Registered Holistic Nutritionist) is to create personalized protocols that suit you, your lifestyle and help you be successful. I take the work out of it for you and give you what you are looking for! I have two specialities that I am extremely passionate about: autoimmune diseases and maternal health.

Helping people with autoimmune diseases such as Crohns, colitis, rheumatoid arthritis, celiac, Hashimoto’s, psoriasis, and multiple sclerosis is something that is very close to my heart. I am so passionate about helping you take your life back because I have an autoimmune disease that took over my life for many years. I was too sick to see my friends, do well in school, to be active and be me. This was something that consumed me since I was a child and was only diagnosed when I was in my early 20’s. My husband also has an autoimmune disease that took over his life. Through a personalized diet, lifestyle and supplement protocol, we are both in remission and living our best lives! I have been on both sides of an autoimmune disease. I know what it’s like to be sick and I also cared for a loved one while they were sick. Each side is difficult in their own ways. I have the perspective to help guide you through this difficult time. We are both walking proof that you can live the life you want with an autoimmune disease. Having an autoimmune disease myself means that I have tried and tested everything out there. I will give you honest and real feedback since I was in your shoes.

I am also extremely passionate about maternal health, preparing for pregnancy, prenatal, and post-partum health for women. There is so many simple things you can do to improve your fertility, your health and how you feel during pregnancy and postpartum. These simple things will also help improve the health and happiness of your baby. I am passionate about maternal health because this information is not readily available to women or families even though there is lots of scientific research behind them. Empowering and educating women on their bodies during this incredible phase of their life brings me so much joy! I want to be part of your journey to help you and your family be as healthy and happy as you can!  I help women prepare their bodies for pregnancy, optimize their health and mindset during pregnancy, prepare for post-partum and for recovery during post-partum. I help you organize and manage your time and your life to achieve all that you want to achieve during this very busy time! I have tips and tricks to nourish your body and your mind through each of these stages.

Holistic nutrition is so much more than just food. I look at everything in your life; the food you eat, your sleep hygiene, your lifestyle, your genetics, your community, how you move your body, and how happy you are. Each of these things play a role in how you feel and they all need to be addressed to help you be the best version of yourself! I am here to help walk you step by step through your journey.

I am very grateful and excited to help guide you through your health journey to achieve your goals!

Alexandria Muirhead, R.H.N

Ps. Here are a few of my favourite healthy recipes!

Healthy One Bowl Banana Muffins – DF, GF, Sugar Free

Blueberry Nut Smoothie – GF, DF, Vegan, Nut-Free Option

Anti-Inflammatory Vanilla Turmeric Elixir – GF, DF, Nut-Free, Sugar Free

 

 

Showing Up Authentically

Posted on: May 22nd, 2020 by TouchStone Health

by: Dr. Amanda Cressman, N.D.

This post is looooong overdue.  It has been 10 weeks from today that I had been seeing patients in clinic when COVID-19 had changed our lives.

It’s been such an interesting time and for anyone who knows me, you know I love the word interesting as it is a great umbrella word for a variety of experiences.  What’s so bizarre and difficult to wrap my head around is the variance of experiences in the past 2.5 months.  How this virus can be life threatening to some and not to others, how the isolation has been horrendous for some and absolutely welcomed and enjoyable for others and the financial implications for so many people and businesses.  The only thread of consistency is that we are all connected in this, that this experience has affected us all and that among the variances, we are in it together.  We all know that life will never be quite the same hereafter- how businesses will run, how we interact with each other and ultimately how we perceive others.

With so much disruption, it is jarring, especially for those who are wired similarly to myself.

The reason I called this post Showing Up Authentically is that I ask people in my practice to do this.  I value authenticity and to ask it of others, which means I need to always ask it of myself….especially when it’s hard to do so.

When stress happens we often do one of three things.  We fight, we flee or we freeze.  My response when all this began was to fight.  My nervous system was spun.  Sleep was altered with the dreaded 3 am wakeup where my mind racing, the wired but tired feeling throughout the day was present, causing great levels of anxiety, the change in appetite and cravings were not great, to put it politely and the overall heaviness of this new and very unwelcome reality was felt.  But with time, the fight died off and the freeze took over, a feeling very new to me – numbness, fatigue, lack of motivation and deep sadness.  Collective grief was spoken about a lot in that time and was a great analysis of what we were all experiencing.

But like all things, there is a season, thank goodness there are seasons in nature and in life…as that fight and freeze response had passed to the present reality of acceptance and even finding joy with the changes that have come from all of this.

The point of this article is to remind you that you are not alone and that whatever season you are presently in – whether that be fear, joy, uncertainty, anger or ambivalence…you are not alone.  It’s been an honour to connect with people over the last few weeks and months, hearing their experiences, sharing in their story and supporting them…as it’s been really hard for many.  There is so much information out there, that many of us are in mental overdrive.  It’s hard to digest it all, knowing what to trust, wondering when things will change and how it will all look.  With all the mental chatter, it takes work and effort to connect with ourselves on an emotional level, really listening to what we need and giving space to feel it.  For me, as a health care practitioner, I’ve struggled with feeling some of these not so pleasant feelings and grateful to have given room for them to be felt.

Everything has a season and this has been one of the most bizarre seasons of my life.  I think many can relate to that.  The more we share, the more we open up about what is honestly going on in our lives, the more we remind others that we are in this together.  Showing up authentically is easy when things are great but not when things are tricky.  I hope however you are feeling, wherever you are at, that you are remembering your goodness, your worth and that you are not alone.

 

Foundations of Health…Healthy Food Choices

Posted on: October 27th, 2019 by TouchStone Health

Written by: Amanda Cressman, N.D.

This time of year holds a lot – a lot of excitement and anticipation for festivals, parties, celebrations and events.  Amongst all this, there can be many who are feeling overwhelmed and stressed from the expectations placed upon them by others and most importantly, by themselves.

This past week has been an interesting one for myself and for many that I’ve spoken with.  The changing of the season to real Autumn weather has been hard – many have colds and coughs, the reminder that a new season is now here, where the nights are quickly dark, the wind is sometimes harsh and the temperatures are dropping, making it a little less easy to be outside.

This is a wonderful time to come back to centre, back to self and remember some key things you can do to support your health for a healthier and more comfortable winter season.

This week we are talking about healthy food choices, but I want to take a moment to highlight some key foundational pieces to health that will be highlighted in the coming weeks.

Healthy Food Choices
Digesting your Food/Choices
Digesting your Emotional Experience
Detoxifying your World
Giving your Body the Rest it needs
Inspiration/Breathing
Moving Stress Out
Being Understood
Belonging/Connection

Although these may seem obvious, they are surprisingly hard to do and even more surprisingly have been forgotten by many amongst our busy world.  I’m always amazed at how many of us, myself included have forgotten simple truths, such as – ensuring you are outside, daily…even for a few moments, taking at least one deep breath in a day, ensuring you are eliminating your food regularly, having a daily bowel movement, letting yourself feel emotions when they come up or at least soon after to honour what has been, sweating regularly, doing something you enjoy every day, remembering your body needs to sleep and loves routine of familiar bedtimes, etc…the list goes on and on.  When things are off in our health, it can be a great opportunity to reflect and reassess priorities and goals for oneself. For many of us, we know what to do but the doing can be difficult. Like Dr. Seuss said, “Sometimes the questions are complicated and the answers are simple.”

So, today’s focus is healthy food choices.  This is one that we are all confronted with daily, yet continues to be hard to accomplish in a world where food prep takes more time than what most people have and the convenience of prepared foods is becoming easier and more affordable.

So, I don’t like to cook.  It doesn’t come naturally, I’m not super good at it and I just haven’t ever enjoyed it.  I don’t enjoy grocery shopping and find it always just takes way more time than I allot for it and thinking about new and exciting foods is stressful for me.  I am working at changing this because when healthy food choices don’t work out, the following takes place.

BAD FOOD CHOICES = IMBALANCED BLOOD SUGAR = INCREASED CRAVINGS FOR CARBOHYDRATES = INCREASED INTAKE OF CARBOHYDRATES = LACK OF DRIVE/AMBITION = MOODINESS = SHAME AND SELF LOATHING FOR BAD FOOD CHOICES.

Obviously, not a great place to be but one that many experience, sometimes daily.  And it can be avoided but it takes looking at your day/week honestly and prioritizing healthy food choices to ensure blood sugar is balanced, helping mood, mental focus, digestion and all the other systems that are positively supported when good foods come in to your body.

I could go on about the benefits of eating local or in-season or organic or non GMO foods…that is all great, but first, looking at the foundations of health, I think it’s important to focus on eating regularly and to do so with whole foods…ideally foods that you or someone you know have prepared.

There are many ways to do this.  In our house we have a weekly menu chart with foods picked out for each day and the designated cook who will make it.  This ensures all foods are purchased for the week on Sunday, as coming to Wednesday night and seeing no vegetables left in your fridge is a sure fire way to eating poorly and generally thereafter feeling poorly.  When we do this, everything is easier and less stressed when it comes to food choices.

Many apps are available to help with this and luckily we live in an era of phenomenal online recipe bloggers, creating new and healthy recipes for all different types of dietary plans and preferences.  I am so grateful for this as I need real recipes and real advice to ensure I can serve something that is edible and delicious.

One thing we enjoy doing at TouchStone Health is putting together meal plans to help with this.  Melanie Reidl, N.D. and myself put together meal plans for those wanting support. We can put together plans for various dietary needs, health or weight goals.  My favourite parts of the plan are knowing it’s all figured out for the week, so no extra mental work is needed trying to be creative mid-week. And the best part is the shopping list, knowing all that is needed before the week begins is purchased or available, brings peace to my mind.  I’ve attached below a 3-day Paleo Plan to show how it works. Please use it, hoping the recipes are easy to work with, delicious and create a more peaceful experience in the kitchen, even if just for 3 days.

We can put together these plans for existing patients, with more information about the meal plans, here.

Even doing just this – ensuring you are eating Whole, healthy foods is a major piece in the bedrock of your foundation of health.  Your body, your mind and your emotional health will all benefit…helping you digest the rest of this busy world we live in more easily.

3 day meal plan

Balance

Posted on: June 12th, 2019 by TouchStone Health

We live in an interesting world where we are inundated.  Inundated with images, busyness and lots of opinions on what we should be doing, eating, looking like, feeling like and thinking like.  I don’t know about you, but I find it overwhelming at times.  I historically loved listening to podcasts and generally am inspired by entrepreneurial individuals who have worked hard to be who they are against what society has told them is possible or “normal.”  But lately these podcasts and interviews have been demotivating as there seems to be this trend of pressure.  Pressure to be exceptional, pressure to be unique, pressure to have it all together and pressure to be special.  Although I believe in many of these messages and appreciate the inspiration, I also think they are not balanced and can cause undue stress to individuals if we perceive ourselves to not be hitting the mark.

I love looking at health and life in the framework of seasons.  It seems to be a common analogy that many individuals are using these days- to honour the variety and contrasting experiences we have in life to the four seasons.  Spring season refers to the beginning of something where excitement and opportunity exist.  Summer is a flourishing time where manifestation and abundance are thriving.  Autumn is where change is approaching and what was once flourishing is now diminishing.  And Winter where there is no growth but stagnation, creating a time for reflection and renewal.

What I have learned…in a rather difficult way is that we are all in different seasons at different times.  Although this seems obvious, it’s hard when you are in a winter season of your life and someone else is in their spring.  The comparisons can be difficult and social media takes this to a whole new level where everyone appears to be in the most exciting, most abundant time of their lives…their summer season.

So many of our self help books/podcasts/blogs are about getting you and keeping you in your summer season…which is impossible, unrealistic and goes back to creating more pressure.  Pressure to be on, to be abundant and joyful at all times.  This is unbalanced and a request that isn’t made by Mother Nature but from and to ourselves.

Balance for me, is the key to health and wellness.  Whether that’s balance in your physical body, your mental mind or your emotional heart…balance keeps the whole system in check and this balance needs each season to happen for totality of health.  We’ve somehow lost that here in our culture…specifically the work culture of Kitchener Waterloo, where in many industries performance and achievement are valued over other virtues.  I see many people in their winter season –  pushing themselves beyond what is healthy to keep on top, to help stay relevant or valued.  When people feel they are in a fall or winter season, it’s often met with feelings of inferiority, that something needs fixing or changing when in actuality it may be a time for more rest, for recuperation and for reflection.  But there are times when things are off balance too…even drastically so, where support and intervention are necessary.  What’s important is that if you do find yourself in a fall/winter season of life, that you can give the time and space needed to honour that…finding your way back to balance.

For someone who has recently been in her “winter season” for awhile, due to life circumstances of grief, loss and change…it can feel like failure at times when I’m not doing as much as I historically could do but I need to stop and remind myself that this is only a season, that it will pass as all seasons do and I will come back to a spring season once again….if I take the time to reflect, to support my body and mind, to help set the stage to heal and for renewal.

Balance, I feel is becoming a lost state but one that is the foundation for wellbeing.  If the analogy of seasons is a match for you, check in to where you are presently…to where you have been and see if there are things you can do to nurture that specific season.  Through doing so, you will create the balance your being is needing to create health and wellness.  Just like with Mother Nature, you can’t be in summer season all the time, if so, things would fall apart and you’d miss out on all the pleasures that the other seasons provide.

Amanda Cressman, N.D.

A Promise…

Posted on: January 13th, 2019 by TouchStone Health

Written by: Amanda Cressman, N.D.

The New Years is generally a time of reflection and creation of goals and plans for the coming year.  20 years ago I created a resolution of sorts with myself and have been asked to share it here.  It’s one I have spoken about numerous times in my office and I hope it may be of interest to you, if you’re reading this.

When I was 19 years old, I was in my first year of university and was doing my best to be successful in all aspects of life.  I was in a science program that was challenging, living in a dorm with lots of people and away from home for the first time.  To give you more context, I didn’t know it then but I was a perfectionist…or at least on the spectrum – expecting the best from myself and frustrated and embarrassed when this wasn’t achieved.  I had a ton of friends…I literally was invited to 50 weddings in 7 years.  I was that girl…the girl everyone was friends with, who floated easily between cliques and groups of friends and somehow made connections in them. I was about 30-40 lbs heavier than what I am now and I went to each of these weddings alone…single which was difficult but was my reality.  I share these details to help you gain more understanding as to why this resolution was created.

So, one day in the Math Building at University of Waterloo, I got back a calculus test and didn’t do well.  I did ok, but ok was never enough for me, it needed to be great.  I was known as the ‘smart’ girl growing up and not achieving well in school shattered this core part of my identity.  Upon getting the mark, I did what I always did in times like that….I went for it…and began criticizing and basically yelling at myself.  My inner dialog was mean, harsh, shaming and malicious.  And it didn’t just stop at not achieving the mark I thought I should have, it was relentless and began attacking my body, my personality, every shortcoming it could see, it attacked.  In those moments I would freeze, almost like a child receiving punishment, waiting for it to be over….for my sense of worth to be trampled on before moving on with my day.  But for some reason, something was different this day.  I was struck with a new thought, that this behaviour was hypocritical…that if I were to talk to any of my friends the way I talked to myself, that they would be appalled and I would have no friends.  For some reason, this dissonance was very unsettling and wasn’t ok.  I have always strived to be authentic as best I can and this was the opposite of that.

So, I did something that was very un-me.  I went out shopping and spent money on myself.  I bought myself a ring as rings had represented something very special to me – the symbol of worth.  And instead of waiting for someone to give me this gift, it was time to give it to myself.  So, I bought myself a promise ring and made a commitment to work at being my own friend.  Each time I would catch myself criticizing or judging myself, I would rub my ring and say, “What would you want your best friend to say to you?” and I would say it to myself.  It was actually really hard for the first bit and was challenging as trying to be an authentic person…the compliment felt very inauthentic.  But I kept with it and 20 years later, I’m on my 3rd ring with the compliments finally feeling easy and becoming more of my natural narrative.  It’s still a process, one that needs attention and care but changing anything is just that…a process.

New Years Resolutions are a wonderful symbol of the desire to change but a game plan is needed to implement the change on a day to day basis, especially when it really counts.  I am so grateful for that moment in the Math Building when the realization that the narrative had to change to ensure I was being authentic and able to lead a kinder and happier life.

Happy New Years to you and hoping whatever resolution you have created, that it’s one that creates health and well being for you on all levels.

Amanda Cressman, N.D.

 

What are your big rocks?

Posted on: December 10th, 2018 by TouchStone Health

Change of season often brings with it just that…change.  The easy going energy of summer and transitionary time of fall have passed and we often find ourselves busy with routine once again.  Amongst the winter season brings physical and emotional stressors…particularly the months of December-February.  Kitchener Waterloo is a busy city with very busy people.  I see many people in my office trying to juggle a lot and often come in when the stress has become too much, resulting in anxiety, depressed mood, insomnia, etc.  For many, prioritizing self and our health can be tricky when so much is asked of us.

It’s a time to ensure care for self is a priority as this season often brings increased expectations and busyness.

I once heard this great story about a teacher from an elementary class who wanted to remind his students about the importance of priorities.  Apparently this is a true story.

Each kid was given:

  • a gallon jar with the lid
  • a pile of sand
  • 4 large rocks
  • a pile of gravel
  • handful of little rocks
  • a pitcher of water

The teacher asked the students to fit everything into the jar and they attempted to do so.  Many combinations were tried but after 10-15 minutes they gave up, saying it was impossible.  The teacher then showed them how to strategically fit everything into the glass jar, proving it wasn’t impossible.  First the large rocks went in, staggered upon each other.  Next were the little rocks, that fit in between the empty spaces, then the gravel, then the sand and finally, the water.  Each smaller item filled the spots that were left open and finally the lid was put on.

The teacher then shared with his class, the point of the exercise: Life is always going to be very full…with demands and expectations from various areas of ones life and our job is to figure out what the ‘big rocks’ are and ensure they are a priority.

I was told this story about 25 years ago and have remembered it.  As I have grown, the prediction of that teacher proved true – that life is full with expectations coming from so many places.  But when I have identified what my ‘big rocks’ are and ensured they fit into my jar/life first – everything else seems to sort itself out.  The key for me though, was remembering that my ‘big rocks’ change from time to time….some weeks/months demand something different where a former ‘big rock’ has needed to become a ‘small rock’ in this analogy.

This simple example reminded me that there needs to be fluidity in our lives with our goals/ideals.  Life is full of varying experiences and we need to support ourselves amongst that diversity.

I hope this simple story is helpful, reminding you to honour what your ‘big rocks’ are and knowing that nothing is set in stone, per say…things can change from time to time.  But give space for honouring them and seeing if everything you desire fits in the jar more easily and readily thereafter.

Amanda Cressman, N.D. Naturopathic Doctor

Finding Balance

Posted on: April 5th, 2018 by TouchStone Health

This past season I have found it very difficult to find balance…something that I strive for and value deeply.  I can struggle with the cold weather, particularly if that cold weather makes it difficult to be outside and definitely if it involves a lack of sun.  It’s been a hard and long winter season for a variety of personal reasons too and with that comes thoughts and reflections about behaviours and patterns that I often do throughout the winter season that don’t always do a great job of creating balance.

Solitary Stool
If you’ve spoken with me before, you know I speak about the stool analogy when it comes to balance….the four legged wooden kind of stool, not to be confused with speaking about bowel movements, although that is an important and helpful discussion, as well.  I love this analogy, as many people understand it and often connect well to it. I often say, if you and your well being are the seat of the stool, you are held up by 4 legs – the mental leg, the emotional leg, the physical leg and the spiritual leg. Sometimes we make the stool a tripod, if that last leg is not a match for the individual.  And my job, as a Naturopath is to figure out why the stool is toppling. In this analogy, maybe one stool leg is extra long, making it topple over, or maybe one leg is incredibly short and thin. For some, the mental leg takes the brunt, for others it’s the physical leg. Regardless of what it is, I find it fascinating to see how we all work at doing our best to create balance amongst adversity and stress.

Many people come to see me for physical reasons and as we begin dialog, the focus is on the physical leg of the stool, but as we dive in deeper to the root cause of the problem, we often uncover other legs of the stool to be at the root of the problem.  Let’s use me for an example. In previous years I have created a wonderful habit of running almost each morning. I wake up early and run with my dog to clear my head, feel nature and get some physical exercise. I work at eating a clean diet…clean meaning no gluten and dairy for me with my specific health concerns and limiting sweets, even fruit as I love sweet food, but can struggle with insulin regulation.  Everything in my world feels and works better if I maintain exercise and clean eating. I physically feel great, emotionally am more stable and mentally am sharp….I love this place, as it’s me feeling something I adore, balance. But, at the end of January someone very close to me passed away when I had a few other stressful things happening at the same time, it felt like the emotional leg of the stool got yanked out from under me and I was flustering to achieve balance in the other legs.  The mental, spiritual and physical legs of the stool were doing their best to compensate to ensure I stayed upright but life changed. I stopped running as I didn’t have time/ability to do so daily, my clean eating went out the window as I physically couldn’t grocery shop easily or have energy to food prep and I started getting into old patterns of behaviour to compensate for my heart feeling broken.

As a culture, we are notorious for avoiding being present with difficult situations/pain.  We distract and numb ourselves through television, food, social media, etc. and all the while our emotional leg of the stool is not actually being nurtured while the other legs of the stool are suffering, desperately working at creating balance for the whole.  These distractions and changes in behaviour can have a time and a place, but the tricky thing is catching when the compensation becomes a pattern and then a habit. For me, this past winter, I started watching tv shows at night – positive, lovely shows but it was distraction from feeling what was real for me.  I stopped journaling regularly, as it was hard to be real with the hurt and I started baking often as this is a comfort for me. Even if my baking choices are raw vegan desserts and technically “healthy”, they are still desserts and connecting to a pattern I developed as a child, that when I was sad, food would numb the hurt.

The body is an amazing thing, always striving for balance or homeostasis, a medical term for essentially the same thing. I see many people in my practice where the physical leg of the stool is in rough shape – but if that’s happening for you, consider thinking about the stool analogy and what events got you to where you are today.  Yes, that physical leg of the stool will need care and support but as that leg gets stronger, the other legs can be nurtured and are often the real reason we are off balance in the first place.

For me, I know the warmth and sun of next week will help.  I have supported my adrenals the past few weeks which have helped give energy and motivation to consider cleaning up my diet and food patterns.  I have good supports that I have used to help sort out the past events and I have once again, run daily. My runs are slow and not super long, my diet could be even cleaner with better prep work, but I’m feeling more balanced and stronger again with an improved inner resilience.

This past season has been hard for many and this culture we live in, particularly, the culture of Kitchener-Waterloo is unbalanced.  We are driven, busy and stressed out people. See which leg of the stool in this analog needs nurturing for yourself and seek out that balance.  Whether it’s doing more social events, improving your physical exercise regime, taking up a creative hobby, clean eating, meditating, having alone time…work at creating the specific balance you need.  The journey is much easier when the stool is not toppling.

Hoping that you are able to feel supported and balanced into the coming season.

 Amanda Cressman, N.D.

Meal Plans to Help Make your Life Easier

Posted on: August 21st, 2017 by TouchStone Health

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 Dr. Cressman, 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.

 

Stop Staring, it’s starting to get weird

Posted on: April 24th, 2017 by TouchStone Health

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.

Need Help Eating More Veggies? Spiralize!

Posted on: June 19th, 2016 by TouchStone Health

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.

IMG_0662 IMG_0663 IMG_0666 IMG_0669

By: Amanda Cressman, ND. Naturopathic Doctor.

 

564-572 Weber Street North, Unit 3A
Waterloo, Ontario
N2L5C6