How to Eat Well

1. How to Eat Well Dr. Erika Ristok, N.D.

2. 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

3. 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

4. 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

5. Therapies used: • Clinical nutrition • Botanical medicine • Acupuncture and Oriental Medicine • Homeopathic medicine • Hydrotherapy • Physical therapy • Lifestyle counselling

6. Getting the Most from our Food

7. Chew • Part of mindfulness • First stage of digestion • Give your fork a rest

8. Relax • Deep breaths • Calm environment • Be in the present • Gratitude • Fight or flight effect

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

10. Eating with the Seasons • Food quality • Traditional Oriental Medicine

11. Will it Spoil? • “Eat nothing that won’t spoil, but eat it before it does” • Chemicals/preservatives • Nature preserves by drying and freezing • Pasteurization

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

13. EAT LIKE A CAVEMAN! • Eat low on the food chain • Fruit, veg, nuts & seeds, grains, beans/legumes • Good quality meats • Raw; minimally processed

14. ALKALINE VS. ACID • Effects of diet on pH level • Promote alkalinity by soaking grains/legumes • Saliva is alkaline • Emotional and physical stress

15. READ INGREDIENTS • Can you pronounce them?? • Shop the perimeter of the grocery store

16. Key components of a Whole Foods Diet • Good quality proteins • Whole grains • Vegetables, vegetables, vegetables • Fruit • Healthy oils

17. 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 Challenge: try these out!

18. Children • Food Boosters for Kids by Amanda Cross • Deceptively Delicious by Jessica Seinfeld • (search “Children Nutrition” at Milton Public Library; many great titles)

19. 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

20. River of Health

21. Diet/Nutrition Exercise Outdoors/Nature Water Spirituality Good rest Happiness Genetics River of Health