Tag Archives: carbohydrate restrictive

Lifestyle Nutrition

3 Good Fats You Need Right Now!

you need healthy fats to lose weightFats have long been cast as evil and deadly, especially if you’re trying to lose weight. But no all fats are created equal. Your body really needs fats to survive, function, and thrive. Diets that restrict fat intake to lose weight can be dangerous to your health.

Eliminating fat from your diet to lose weight is harmful as certain beneficial fats are essential for your body to function properly.

For example, fats are critical for brain and nervous system function because the myelin (a sheath around nerve fibers that that electrical impulses are transmitted) is made of essential fatty acids.

Fats are also needed for producing hormones, blood clotting, skin and hair, as well as maintaining proper thyroid and adrenal function, and weight. Low fat diets that restrict fat to lose weight can actually slow down your metabolism as the body tries to hang onto calories and energy.

As a part of a healthy diet, these fats pack a nutritional punch by feeding your brain and your body, help you maintain a healthy weight, and keeping you feeling fuller longer.

  1. Flaxseeds or flax oil. Flax is a high source of one of the fatty acids the body does not synthesize on its own. Omega-3 fatty acids are not as readily absorbed as Omega-6 fatty acids, so getting more of this fat in your diet is necessary. Try flax oil in your homemade dressing and add flax seeds to your salad. A tablespoon or more of flaxseed in most baked goods increases this fat and fiber with little change to the end product. Add it to your smoothie, cereal, or oatmeal for a great way to start your morning.
  2. Walnuts are also a great source of Omega-3 fatty acids. They are also a rich source of heart-healthy monosaturated fats and l-arginine the amino acids. These awesome nuts also contain polyphenol antioxidants to prevent damage to cells. Try walnut oil in place of olive oil as a finishing oil because it doesn’t tolerate heat very well and can get bitter. Eating walnuts whole is the best way to obtain the antioxidants as they are mostly contained in the skin. Try adding them to salad, smoothies, parfaits, as well as in a granola mix for a snack.
  3. Avocados are a great source of a carotenoid, lutein, which protects your eyes from getting cataracts or macular degeneration. One of the reasons might be that carotenoids need fat to maximize absorption. Leafy greens and orange colored foods are high in carotenoids, but their absorption is greatly reduced without consuming them with a fat. Avocados are also high in fibre.

Good fats are as vital to a healthy body as protein and vitamins. The key is to balance these, as they are all necessary for healthy function.

If you’re struggling to lose weight and you’re not sure why, our Naturopathic Physician can help you discover the reason for your challenges. Whether you’re fed up that nothing is working, or just need some guidance, our clinic can get you on the right track. Contact us today for more information.

Lifestyle News & Events Nutrition Recipes

Fall Newsletter: Loose the Summer Weight!

Fall Newsletter

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Latest Research Lifestyle

Low-Carbohydrate Diet Results in Greater Weight Loss than Low-Fat Diet

In a recent study, 150 obese adults were directed to either consume a low-fat (<30% calories from fat) or a low-carbohydrate (<40 grams per day) diet. All participants were provided with recipes, dietary counseling, and meal-replacement shakes/bars to ensure that they adhered to the diet. After 12 months, the low-carb group had lost about 8 pounds more than the low-fat group even though the caloric intake was the same between the groups. The low-carb group also saw the greatest improvement in body composition (body fat percent), cholesterol levels and inflammatory markers.

At the Village Health Clinic, we specialize in helping people lose stubborn extra weight. Utilizing a comprehensive approach, we identify the underlying medical, dietary, and nutritional factors that interfere with weight loss. We create a complete dietary, nutritional, and lifestyle plan specific for you that leads to not only dramatic short term weight loss but long term maintenance without feeling deprived. If necessary, we incorporate more aggressive strategies involving nutritional protocols, vitamin injections or hormone therapy (HCG or thyroid support) to facilitate weight loss. Ultimately, your new diet and nutritional plan lead not only to weight loss but more energy and well being – and a new you.

 

Ann Intern Med. 2014;161(5):309-318. doi:10.7326/M14-0180

Recipes

Quinoa Breaded Chicken Strips

gluten Free | dairy free | low carb

Recipe by Kitchen Caleigh

Love chicken strips, but trying to be more health conscious? Here’s an incredibly simple recipe that gives you restaurant quality chicken strips, but only a fraction of the carbs and fat.

Ingredients:

6 chicken breast (boneless, skinless)
1/4 cup egg whites (or 2 egg whites)
1/2 cup quinoa flour
2 Tbsp ground flax
1 tsp tumeric
1 tsp paprika
0.5 tsp Himalayan or sea salt (finely ground)
olive oil (for lightly brushing)

Method:

Preheat oven to 350F.

Line a cookie sheet with parchment paper.

Cut each chicken breast into 3 equal strips. Add the egg whites to a medium bowl and set aside. Combine all dry ingredients in a large zipper bag. Close the bag and shake until well blended. Dip each chicken strip in the egg whites (both sides) and then put the chicken in the zipper bag. Shake until the strip is evenly coated in the flour mixture. Place each coated strip on the lined cookie sheet, spacing them evenly. Bake in preheated oven for 30 – 35 minutes, turning half way through. About 10 minutes before they’re done, brush each strip with a light coating of olive oil (both sides) and return to oven until cooked through and coating becomes crispy.

Approx. Nutritional Info Per Serving (3 strips):

197cals, 7g carbs, 6g fat, 29g protein, 0g sugar, 1g fiber

Serves: 6 (18 strips)

Lifestyle News & Events

The 15 Day Detox Program

The 15 day detox program involves physician supervised colon hydrotherapy treatments. You will feel healthier than ever and experience relief from weight gain, bloating, indigestion, constipation, and fatigue. The package price of $395* includes an initial screening with a Village Health Clinic physician and five colon hydrotherapy treatments.

*Covered by most extended insurance plans
Latest Research

Effective Dietary Treatments for IBS

Irritable bowel syndrome (IBS) can be a frustrating and debilitating condition. Fortunately for those seeking naturopathic care, there are effective dietary and nutritional treatments. One dietary treatment option utilized in IBS involves the avoidance of short chain carbohydrates, referred to as FODMAPs ((Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These short chain carbohydrates are poorly absorbed leading to an overgrowth of gut bacteria and the symptoms of IBS .

In a recent randomized study, 30 patients with IBS received a typical diet or low FODMAP diet for three weeks then the opposite diet for three weeks. These were compared with 8 healthy individuals (without symptoms of IBS) who received the same dietary treatments. All participants were unaware of which diet they were receiving.

In the IBS patients, bowel symptoms significantly reduced during the FODMAP diet and increased during the typical diet phase. The healthy group did not experience any changes in bowel symptoms during either diet.

This high quality study should compel doctors to incorporate more dietary treatments to treat IBS. At the Village Health Clinic, we utilize a variety of evidence based therapeutic diets and nutritional supportive supplements to treat IBS, customizing the treatment plan to fit each individuals unique imbalance.

Allan S. Brett, MD and Douglas K. Rex, MD Reviewing Halmos EP et al., Gastroenterology 2014 Jan 146:67

Latest Research Lifestyle

Go nuts

Study ties nuts to a lower risk of death, including from heart disease or cancer

News & Events

15 Day Detox: Cleanse and Feel Healthier than ever

Physician supervised cleanse involving customized nutritional and dietary plans and colon hydrotherapy. You will experience rapid weight loss (half to one pound per day or more) and relief from bloating, indigestion, irritable bowels, constipation, fatigue, insomnia, muscle and joint aches. We will also discuss long term dietary and nutritional management so that you can maintain your weight loss and improved health without feeling deprived. Call the Village Health Clinic to schedule an appointment and start feeling better.

Latest Research

Gut Bacteria Influences Obesity

Three recent studies involving both mice and humans have shown that the type of bacteria in your gut influences your risk for obesity. In the first study, gut bacteria was analyzed in about 300 humans, half of which were obese. The researchers found significant differences in the species of gut bacteria between the obese humans compared the lean humans.

In the second study, fecal material (consisting of mostly bacteria) from humans were transplanted into mice. Half of the human participants were lean and half were obese. The mice that received the gut bacteria from obese humans became obese and developed issues commonly found in obesity – elevated cholesterol, diabetes, and increased inflammation. The other mice that received gut bacteria from lean humans did not become obese.

In the last study, the gut bacteria in obese individuals was analyzed before and after high calorie and restricted calorie diets. The high calorie diet resulted in gut bacteria typical for obese individuals and in the same individual the restricted calorie diet resulted in gut bacteria that are found in only lean individuals.

These studies highlight the importance of gut bacteria in human health. They also reveal the potential benefits of probiotics and diets that influence gut bacteria. There are several therapeutic diets that we utilize at our clinic to influence both gut bacteria and weight loss. We have observed for years the influence of these diets on improving digestive symptoms and weight loss. It is reassuring to see the science “catch up” with clinical practice.

Ridaura VK et al. Gut microbiota from twins discordant for obesity modulate metabolism in mice. Science 2013 Sep 6; 341:1079.

Le Chatelier E et al. Richness of human gut microbiome correlates with metabolic markers. Nature 2013 Aug 29; 500:541.

Cotillard A et al. Dietary intervention impact on gut microbial gene richness. Nature 2013 Aug 29; 500:585.


Latest Research Lifestyle News & Events Nutrition

Dangers of Sugar

This is a fascinating and entertaining clip on the dangers of modern day sugar: