Health

Psychotherapy now available at PNHC – Welcome Elizabeth!

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We are so excited to welcome Elizabeth Faus registered psychotherapist to our team! When you meet this remarkable lady, she immediately draws you in with her approachable and personable disposition. She is currently available on Thursdays between 12pm and 5pm for all of your psychotherapy needs, with opportunity to expand her hours in the future. To book in for your appointment, call or text 226-232-7665. Still not sure if psychotherapy is right for you? See below for more information or give us a call to learn more.

What is Psychotherapy?

In an environment of empathy and compassion, psychotherapy helps individuals to develop strategies and tools needed for change and healing. While it is always an option for clients to come for short-term therapy (and sometimes that is all that is needed or accessible due to financial limitations), psychotherapy is by definition a deeper dive into individual’s lives—the deep-rooted patterns, childhood stories or traumas that may be limiting their daily lives. It is often when individuals are willing to “go deeper”—to look at the root causes of their suffering—that they see real, lasting change in their lives.

EMDR

Eye movement desensitization and reprocessing is an evidenced-based psychotherapy method proven to be effective in treating trauma, depression and anxiety. It involves asking the individual to focus on specific trauma memories and images from their past while simultaneously experiencing bilateral stimulation (eye movement, tapping, etc.). EMDR therapy does not require talking in detail about a distressing event, but instead focuses on the emotions and thoughts associated with traumatic memories. The processes involved in EMDR allow the brain to desensitize, digest, and reprocess negative memories leading to long-term healing and freedom.

Elizabeth Faus RP

Elizabeth completed her undergraduate degree at the University of Western Ontario in 2014, and then began working in Human Resources. Her love of connecting with people led her to pursue a Masters of Arts in Spiritual Care and Psychotherapy which she completed in 2018. Over the last 5 plus years, Elizabeth has been providing individual counselling to children, adolescents, teens and adults. She resides in Ayr Ontario with her husband and two young daughters. 

Elizabeth has knowledge and experience providing support to those struggling with complex trauma, anxiety, depression, PTSD, self-harm/suicide, loss and those simply wishing to improve their emotional well-being. She is specifically trained in Eye Movement Desensitization and Reprocessing (EMDR) therapy which is an evidenced-based psychotherapy method proven to be effective in treating trauma and depression.

She brings energy and dedication to her work, offering a warm and compassionate environment. She desires to journey alongside clients so that they may feel heard, seen and may experience positive change and long-term healing. 

In her free time, she enjoy lattes, giggling with my girls, and deep conversations.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in trying any of our services, working with any of our amazing practitioners, or are simply wanting a different approach to your health care needs, contact the Plattsville Natural Health Clinic by calling 226-232-7665 and book your appointment today! 

Sneaky Ways to Increase Vegetable Intake

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By: Dr. Elisha Cook ND

Sneaking vegetables into the diet can be tricky for children and adults alike. For some, the texture of vegetables can be off-putting, and for others, frankly a flavour issue. Whatever your obstacle may be, there may be some surprising ways to increase your vegetable intake without altering the flavour of some of your classic dishes you have grown to love.

In this blog, we have provided not only a list of ways to increase your vegetable intake, but also some recipes to consider trying.

5 Sneaky Ways to Increase Vegetables:

  • Use them as a filler in ground meat recipes: whether it is zucchini, mushrooms, or onions, there are some great vegetables that you can finely chop or grate, and combine with ground meat for such meals as meat balls, meat loaf, or even hamburgers.
  • Apple sauce type pouches: Many stores carry convenient apple sauce pouches for grab on the go snacks. However, if you go to the baby section of your grocery store, you will see some pouches that have vegetables already incorporated. It may be a bit more costly, but if you need that convenience, it may be worth the investment. You can even consider making your own fruit and vegetable sauce and filling reusable pouches to fit your own flavour profile and reduce potential salt intake.
  • Smoothies: Smoothies are a classic and easy way to increase vegetable intake. You can consider using a greens powder to do this, or incorporate spinach into your smoothie. Generally, spinach does not alter the flavour of the smoothie, making it very easy to slip in unnoticed.
  • Oatmeal: A sneaky way to increase vegetable intake with oatmeal is to grate a carrot into it. This may seem strange, but think about it this way, do you enjoy carrot muffins? Likely, the oatmeal will remind you of that by adding in some pairings of apples, cinnamon, and maple syrup to your carrot and oatmeal combination.
  • Substituting vegetables for noodles: Whether it is spaghetti squash or zucchini noodles, you can consider using these as opposed to your classic wheat based noodles. Though it will not provide the same flavour, it will pack a nutritional punch!

Recipes to Increase Vegetable Intake:

Zucchini-Beef Burgers

These burgers are very moist and can be spiced up by adding cheese or other flavours that make your burger king of the grill.

Ingredients:

2 lbs of ground beef or chicken

½ cup grated zucchini

½ cup finely chopped spinach

1 cup of finely chopped mushrooms

¼ cup finely chopped scallions (approximately 1 large one)

2 tsp of Worschestershire sauce

Optional: ½ tsp salt

Combine all ingredients in a bowl until thoroughly combined. Shape into hamburger patties whether by hand or using a press, shaping them to your desired size. Throw them on the barbeque and cook until cooked all of the way through. Serve your hamburger patty as per your preference.

Apple-Cucumber Sauce

This recipe is super easy and requires minimal ingredients and supplies.

Ingredients:

6 cups of Apples cored, peeled and diced

2 cups of cucumbers pealed, seeds removed, and diced

¼ cup of water

Combine all ingredients in crockpot and cook on low for 6-8 hours, stirring half way through cooking. When the cooking time is done, mash well and serve as is.  If using in reusable pouches, place in a blender and blend until smooth consistency is reached.

This recipe is completely freezer safe. I generally fill 250ml jars and place in the freezer, pulling them as needed. If filling jars, make sure to leave ½ inch of space at the top to allow for expansion.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in trying any of our services, working with any of our amazing practitioners, or are simply wanting a different approach to your health care needs, contact the Plattsville Natural Health Clinic by calling 226-232-7665 and book your appointment today! 

Thriving through Halloween

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By Dr. Elisha Cook ND

Halloween can have many mixed emotions for families. There is the excitement of dressing up, imagination, and of course treats. However, there is also the anticipation of behaviour battles and having access to treats in the house. Different struggles can arise for different families, and it is important to keep in mind that your individual situation is different than someone else’s. As a result, you do not need to approach this time of year and holiday the same as other families.

The Candy

As mentioned above, different families will have different struggles during this season. For some, having a child with a food sensitivity can challenge you to wonder, “is this treat really worth them experiencing (insert your child’s symptom)”. For others, the sheer volume is overwhelming and may be too much for their child to be able to handle. Some individuals may not struggle at all in this area.  

For those who struggle with volume or particular treat items, consider a trade or a deal. Go about your festive activities as you normally would, sort through the candy to pull out items your child reacts to or would lack interest in, and offer them a deal. Consider suggesting to them, “If you give us this bag of candy, we will give you this new toy”. In our house, we have done this and our little one has been more than willing to make a trade. The prospect of a new toy is much more enticing than the sugar.

The Environment

Between flashing lights, heavy foot traffic, and spooky items, the various environments of Halloween can be overwhelming for some, including some neurodivergent individuals (individuals with different conditions or states that affect their brain functioning). Individuals who experience this can consider going to quieter neighbourhoods with less foot traffic or homes with fewer decorations. If this is difficult to anticipate or plan for, consider taking quiet breaks every couple of houses to regroup and ground before moving on.

An alternative is to change how you approach Halloween entirely. Attending a Halloween party put on by a local organization may offer a different way to celebrate, have some fun and get some treats. You can even consider holding your own Halloween party, and giving your child a bag of treats at the end (though this requires a bit more planning and potentially resources).

The Aftermath

The time after Halloween can hold the majority of the struggles that parents face. As mentioned above the types of candy and candy itself can pose problems for some. As parents, having access to these treats in the house can be a struggle as temptation has walked in the door, sat down, and offered you a bag of chips as part of your “parent tax”. In addition, if you are a home that participates in giving out treats to trick or treaters, you may be stuck with the left overs. Approaching these treats with moderation can be easy for some individuals, but for others, adopting certain mindsets may be warranted:  

Mindset #1: I do not NEED this treat.

Mindset #2: This belongs to (insert child’s name).

Mindset #3: My goal of (insert goal), is more important to me than this treat.

With the temptation, consider asking yourself these questions:

Question #1: Is this treat worth moving further from my goal?

Question #2: What could I be doing instead of eating this treat?

Question #3: Am I just thirsty?

Question #4: Have I adequately fueled my body prior to eating this treat?

If all else fails, consider if the treats need to leave the house. Do they need to be thrown out, given to an organization, given to a family who would love to have them, etc.? However you celebrate, I hope that the ideas presented might offer an opportunity to manage the highs and lows of the season with greater ease and victories.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think. Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in trying any of our services, working with any of our amazing practitioners, or are simply wanting a different approach to your health care needs, contact the Plattsville Natural Health Clinic by calling 226-232-7665 and book your appointment today! 

Steps to Reduce Dementia Risk

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Written by: Dr. Elisha Cook ND

Dementia and Alzheimer’s disease can be impactful for those who suffer from it, and their care providers. Dementia is classified as a decline in cognitive functions such as memory and complex thinking. As we age, our risk can increase, but there are many activities and lifestyle factors that can help decrease the likelihood of being personally affected by this condition. We hope that this article will bring to light these factors and help you and your loved ones reduce your risk. 

Exercise

Exercise can be beneficial for many pathways and systems in our body. Walking daily can help to reduce the risk of dementia by 25%. Specifically, achieving a minimum of 3800 steps per day helps to reduce this risk, with risk reduction increasing with the more steps that were achieved (the maximum benefit was received at 9800 steps). 

Diet High in Fruits and Vegetables 

According to the research, consuming a diet high in “flavonoids” helps to reduce the risk of dementia. Fruits and vegetables with yellow or orange colour tended to have the greatest impact on reducing risk, but in general, consuming a rainbow of colour when it comes to fruits and vegetables aids in overall health. With fruits specifically, aiming to consume “lower sugar” fruits such as apples, pears, blackberries, blueberries and raspberries may aid more than just your mental health as well.  

Challenge your Mind 

Regularly engaging in activities that challenge the mind can reduce dementia risk by as much as 11%. By engaging in literacy tasks, higher learning, logical reasoning tasks, critical thinking tasks, and social engagement, it increases neurons and improves brain activity. Activities that stimulate the brain in such a way include: 

  • puzzles 
  • reading 
  • writing 
  • playing cards 
  • computer tasks
  • taking courses 
  • scrabble 
  • word searches 
  • crosswords
  • playing an instrument 

Incorporating more of the above tasks may not eliminate the onset of one of these conditions, but risk reduction is always a step in the right direction. 

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in trying any of our services, working with any of our amazing practitioners, or are simply wanting a different approach to your health care needs, contact the Plattsville Natural Health Clinic by calling 226-232-7665 and book your appointment today! 

References:

hsph.harvard.edu/news/hsph-in-the-news/lifestyle-changes-can-help-prevent-dementia/

health.harvard.edu/mind-and-mood/taking-more-steps-a-day-might-reduce-dementia-risk

theguardian.com/society/2023/jul/14/challenging-brain-older-age-may-reduce-dementia-risk-study#:~:text=The%20results%20reveal%20that%20for,over%20a%2010-years%20period