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A Guide to Naturopathic Medicine and Eating Well

Discover the essence of naturopathic medicine, emphasizing holistic health, individualized care, and prevention of disease. This guide covers the extensive training required and basic principles behind naturopathy, including methods like clinical nutrition, acupuncture, and botanical medicine. Learn how to enhance your health through mindful eating practices such as chewing thoroughly and appreciating your food. Incorporate seasonal and local options into your diet, understand the significance of variety and moderation, and explore nutrient-dense foods to promote overall wellness and vitality.

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A Guide to Naturopathic Medicine and Eating Well

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  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

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