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
Moving Stress Out
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