Tag Archives: excess weight

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

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
Lifestyle News & Events

HCG Weight Loss Program Spring Special $450!!

The HCG Weight Loss Diet is a weight-loss program that utilizes a hormone, called HCG. This hormone is naturally present in small amounts in both males and females and in larger amounts during pregnancy. This hormone plays an important role in the metabolism of fat stores. Injecting small amounts of this hormone on a daily basis along with a specific low-calorie diet results in dramatic weight loss without losing muscle mass. Patients lose an average of a half to one pound a day while feeling energetic and without feeling deprived. To find out more about the HCG Weight Loss Diet and other approaches to improving your health, please schedule a consultation with a Village Health Clinic physician*.

*New patients to the HCG program and clinic require an initial consultation with a Village Health Clinic physician. Covered by most extended health plans.

News & Events

HCG Weight Loss Program Special Discount!!

Book your appointment to start treatment before Jan. 31st to receive the price of $450*

The HCG Weight Loss Diet is a weight-loss program that utilizes a hormone, called HCG, that is naturally present in both males and females, although it is produced in very large amounts during pregnancy. For both males and non pregnant females, injecting small amounts of this hormone on a daily basis along with a specific low-calorie diet results in the metabolism of abnormal fat stores and a resetting of the body’s weight set point – weight loss is maintained when a normal diet is resumed. When this strict diet is combined with HCG injections and with medical supervision, patients have great success with losing weight without losing muscle mass. Patients lose an average of one to two pounds a day while feeling energetic and without feeling deprived. To find out more about the HCG Weight Loss Dietand other approaches to improving your health, please schedule a consultation with a Village Health Clinic physician.

*New patients to the HCG program and clinic require an initial consultation with the doctor

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 Lifestyle News & Events Nutrition

Dangers of Sugar

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



Latest Research Lifestyle News & Events Nutrition

Sugar: Risky Business

Here is a very entertaining and informative video about the risks associated with sweetened beverage consumption.  Please share with your family and friends.



Balsamic Maple Salmon

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

It’s time for salmon to get it’s 15 minutes of fame and that’s all the time you’ll need to prepare this healthy lunch/dinner. This dish is the perfect balance of sweet and tart plus, you’ll meet your daily quota of omega 3!


2 wild salmon fillets (boneless, skinless – approx. 115g each)
3 Tbsp balsamic vinegar
1.5 Tbsp pure maple syrup
1 Tbsp Omega Crunch Roasted Maple Shelled Flax


Preheat oven to 400 F.

Combine vinegar and syrup in a small saucepan and bring to boil. Reduce heat to medium-low and stir until sauce thickens. Divide the sauce in half. Add the shelled flax to one of the sauce portions. (Save the other sauce portion as dressing for a side salad to go with your salmon.) Brush the flax sauce on both sides of the salmon. Bake for 12 minutes. Once cooked, drizzle the second sauce portion over the cooked salmon and a side salad.

Yield: serves 2

Nutritional Info Per Serving: (1 dressed fillet + 1 serving of sauce for salad dressing)
143 cals, 16g carbs, 4g fat, 12g protein, 14g sugar, 1g fiber

Latest Research

Sugar-Sweetened Beverages: a Risky Habit

I have emphasized the perils of sugar-sweetened beverages in many past posts and in my seminars. Sugar-sweetened beverages which include sodas, sports drinks and fruit drinks (including juices) have been shown to contribute to obesity and increased risk of developing diabetes, cardiovascular diseases (heart disease and stroke) and some cancers (pancreatic, endometrial, breast, bowel and other cancers). We are just beginning to appreciate the risks of this habit.

Recently, researchers collected data from 50 countries and looked at causes of death. They established that sugar-sweetened beverages contributed to about 180,000 deaths around the world each year. 133,000 were due to diabetes related deaths, 44,000 deaths were due to cardiovascular disease, and 6,000 were cancer related deaths.

The American Heart Association recommends that adults consume less than 450 calories per week of sugar-sweetened beverages to reduce risk for these diseases. Children should be limited to 200 calories per week. This works out to about 3 servings a week (355 ml) for adults and about 1 serving per week for children.

As smoking and sedentary lifestyles have become an apparent cause of preventable death, the habit of consuming sugar-sweetened beverages seems to be heading in the same direction.


Mozaffarian D, Micha R, Katibzadeh S, Lim S, and Ezzati S. American Heart Association Meeting Report from the EPI/NPAM Spring 2013 Scientific Sessions. Mar 19-22, 2013.


Soft Gingersnap Cookies

gluten free | dairy free | carbohydrate reduced

Recipe by Kitchen Caleigh

My favorite winter indulgence is soft gingersnap cookies and earl grey tea. A few weeks back, I was a little disheartened when my Mother-in-law brought out, what I consider to be, the best soft gingersnaps on the planet and I couldn’t have any. Since then, I’ve been determined to make a paleo version that was equally amazing. Let’s just say, there was more than a little dancing in my kitchen when I taste tested my first batch. For me, this recipe is the ultimate proof that living with dietary restrictions does not mean the end of great food.


½ cup coconut flour
½ cup xylitol
1 Tbsp chia seed meal
¼ tsp xanthan gum
5Tbsp lard
3 Tbsp  honey
1 egg
1/2  tsp baking soda
2  tsp ground ginger
2 tsp ground cinnamon
½ cup coconut flour
½ cup boiling water (must be boiling hot when added)
¼ cup xylitol


Preheat oven to 375F.

In a food processor, pulse together ½ cup coconut flour, ½ cup xylitol, chia seed meal, xanthan gum, lard, honey, egg, baking soda, ginger, and cinnamon until thoroughly combined. Slowly add another ½ cup coconut flour. Put dough in a large bowl. Pour ½ cup boiling water over dough. Knead thoroughly. Shape dough into 1-inch balls and place on parchment paper on a cookie sheet, 2 inches apart. Lightly flatten each cookie with a fork. Sprinkle remaining xylitol on each cookie. Bake in preheated oven until cookies are set and edges become golden brown, approx. 15-20minutes.

Yield: 24 cookies

Nutritional info / serving: (serving = 1 cookie)

71 cals, 11g carbs, 4g fat, 1g protein, 2g sugar, 2g fiber