How to Eat Well

Dr. Erika Ristok, N.D.

Brief Introduction to Naturopathic Medicine

A distinct profession of primary health care Diagnose and treat “dis”ease as well as

promote optimal health Encourage body’s inherent healing ability

Training

Minimum seven years of post-secondary education Includes at least three years of pre-medical studies Four years at an accredited college e.g. CCNM Course work includes: basic medical sciences,

seven naturopathic modalities, internship at the Naturopathic College Clinic

Licensing exams

Basic Principles

Find the cause of disease Support and stimulate the body’s own healing

capacity Treat the whole person Individualized care Focus on prevention of disease

Therapies used:

Clinical nutrition Botanical medicine Acupuncture and Oriental Medicine Homeopathic medicine Hydrotherapy Physical therapy Lifestyle counselling

Getting the Most from our Food

CHEW RELAX LOCAL

SEASONAL WILL IT SPOIL? VARIETY & MODERATION

EAT LIKE A CAVEMAN!

ALKALINE VS. ACID

READ INGREDIENTS

Chew

Part of mindfulness First stage of digestion Give your fork a rest

Relax

Deep breaths Calm environment Be in the present Gratitude Fight or flight effect

Local

Sustainability Local economy Use of resources e.g. shipping, refrigeration Nutrient depletion

Eating with the Seasons

Food quality Traditional Oriental Medicine

Will it Spoil?

“Eat nothing that won’t spoil, but eat it before it does”

Chemicals/preservatives Nature preserves by drying and freezing Pasteurization

VARIETY & MODERATION

Breakfast? Food sensitivities Rotate foods Buffet: not for every day! Protein – growth and repair vs. overacidity Carbohydrates: energy vs. blood sugar

rollercoaster

EAT LIKE A CAVEMAN!

Eat low on the food chain Fruit, veg, nuts & seeds, grains,

beans/legumes Good quality meats Raw; minimally processed

ALKALINE VS. ACID

Effects of diet on pH level Promote alkalinity by soaking grains/legumes Saliva is alkaline Emotional and physical stress

READ INGREDIENTS

Can you pronounce them?? Shop the perimeter of the grocery store

Key components of a Whole Foods Diet

Good quality proteins Whole grains Vegetables, vegetables, vegetables Fruit Healthy oils

Challenge: try these out!

Seaweeds, e.g. dulse Raw nuts & seeds Nut butters Dark leafy greens Bitter-tasting foods Quinoa Millet Kasha

Beans: aduki, mung… Lentils

Think colour when you make your selections

Children

Food Boosters for Kids by Amanda Cross Deceptively Delicious by Jessica Seinfeld

(search “Children Nutrition” at Milton Public Library; many great titles)

Websites

The World’s Healthiest foodsNutrient-rich foods to promote vibrant health and energywww.whfoods.com

Portfolio Eating PlanRecipes for lowering cholesterol levels; good for anyone implementing healthier diet and lifestyle interventionswww.almondboard.com/HealthProfessionals

N.B. these links are provided on www.erikaristok.com

River of Health

River of Health

Diet/Nutrition Exercise Outdoors/Nature Water

Spirituality Good rest Happiness Genetics