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 CHEWRELAXLOCAL SEASONALWILL IT SPOIL?VARIETY & MODERATION EAT LIKE A CAVEMAN! ALKALINE VS. ACID READ INGREDIENTS

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. 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

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 foods Nutrient-rich foods to promote vibrant health and energy www.whfoods.com www.whfoods.com Portfolio Eating Plan Recipes for lowering cholesterol levels; good for anyone implementing healthier diet and lifestyle interventions www.almondboard.com/HealthProfessionals www.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