Tag Archives: gluten free

Lifestyle Nutrition

How To Keep Your Gut Happy On Your Summer Vacation

digestive issues - keeping your gut happy

Nothing ruins a vacation faster than having to spend all of your time in the bathroom. Severe digestive issues keep you stuck indoors and miserable for days after it’s ended. Then you spend the rest of the time wondering if it’s really over.

Keeping your gut happy is key, and it actually starts way before you even pack your suitcase.

  1. A healthy diet with plenty of dietary fiber and water will clear your digestive system and keep things regular. A few weeks before your vacation, you want to add some extra fiber to your diet. Oatmeal, chia seeds and celery are easy ways to naturally increase fiber, and as a bonus, they help lower cholesterol. Vacation often means fast food that’s high in fat and sugar, so keep that fiber in check to keep things moving.
  2. Probiotics will help to increase the amount of good bacteria to maintain healthy intestinal flora. We need a lot of good bacteria in the intestines to break down food. This ensures we absorb all the good stuff we’re eating. When there is a disruption in this system, things like fungus (candida) can flourish, causing bloating and other unpleasant symptoms. You can also add fermented foods, like pickles, sauerkraut, and miso to your diet daily to get the naturally occurring probiotics present in these foods.
  3. Eliminating dairy helps to reduce the body’s production of mucous. Mucous forms in your respiratory system and can cause infections, but it also forms in the gut. When it does, it prevents food from absorbing properly and can speed up the digestive system. Food is then eliminated before it is completely broken down, causing gas and bloating, as well as irritating the bowels.
  4. Drink bottled water and avoid iced drinks if possible. Ice is directly handled frequently and by numerous people where the weather is warm, and the tourists plentiful. Utensils and/or hands that are not clean frequently and can transfer food borne diseases easily. In countries where the water is not potable, ice should be avoided as there is no guarantee that the water is purified.
  5. Reducing stress is vital to gut health. Stress can wreak havoc on your digestive system, causing diarrhea and dreaded constipation. Balance getting enough sleep and being active to keep your digestive system moving.

If you end up getting sick, avoid over the counter anti-vomiting or anti-diarrhea medications. These only temporarily stop the symptoms, which is trying to physically purge the virus/bacteria out of your system. Resting and staying hydrated (even if it keeps coming up) will help your body fight off the illness.

Chronic digestive issues include frequent constipation, diarrhea, excess gas and bloating, acid reflux, and abdominal pain, especially after eating. There are many reasons for chronic digestive issues, like poor diet, frequent use of antibiotics and/or NSAIDS, inefficient waste removal or an imbalance in intestinal flora, just to name a few.

If you have chronic digestive or bowel issues, contact our Naturopath’s. They can help resolve these digestive issues.



How To Escape A Pesky Summer Cold

escape a pesky summer coldThe summer season is finally here, and the weather will be warming up. Your schedule is probably already filled with activities to enjoy that ample Vitamin D boost from the sun. What you’re not planning for is a pesky summer cold.

Enteroviruses spread more during warm weather, as opposed to their cold weather loving counterparts. You’ll still get the fever, sore throat and cough, but these viruses can also cause skin rashes and diarrhea. They seem to last longer as well.

They spread the same way common colds do through respiratory secretions through coughing, sneezing and contact with contaminated surfaces. So practicing good hand washing techniques is key. You should always wash your hands for at least 20 seconds, making sure to get underneath your nails and in between your fingers.

For some healthy adults, you may experience no symptoms, but can still pass on the cold virus!

Staying on track with your diet will also help to maintain a good working immune system. Summer time can be laden with high fat BBQ’s and sugary treats, which keeps the digestive system sluggish. Keep up with your fiber and stay hydrated! A happy gut is essential for good immune function. If you’re not already taking a high quality probiotic, now is the time to start. Probiotics help to maintain healthy intestinal flora.

Drinking ginger tea is great for the digestive system, but did you know that it is also anti-viral? A cup of warm ginger tea throughout the day will keep the fire in your belly going, but helps to keep you cool.

If you’ve got plans, like a trip you just can’t miss – try Vitamin IV therapy. It gives your immune system a big boost of vitamins to support its natural function. If you end up with a pesky summer cold, Vitamin IV therapy may also help shorten the length and severity of the symptoms.

In BC, the summer months are so amazing, but it doesn’t last very long! If you’d like to optimize your health this summer, and throughout the year, talk to one of our Surrey Naturopaths.


Lifestyle News & Events Nutrition Recipes

Fall Newsletter: Loose the Summer Weight!

Fall Newsletter


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


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.


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)


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)


Cranberry Oat Granola Bars

gluten Free | dairy free | low carb

Recipe by Kitchen Caleigh

Making homemade granola bars is a great way to pack some nutrients into your snacks (for your kids and for you!) Each bar is only 100 calories, but has 9g of protein making it the perfect snack for everyone.


1/2 cup gluten free quick oats
1/2 cup dried cranberries
1/4 cup raisins
1/4 cup mix of shredded coconut, chia seeds, & flax
1/4 cup hemp hearts
1/4 cup sunflower seeds (raw, unsalted)
1/4 cup water
1 tsp cinnamon
1 tsp pure vanilla extract
1/4 tsp sea salt (finely ground)


Preheat oven to 325 F.

Line an 8×8 baking dish with parchment paper.

Add all ingredients to a food processor.Pulse until ingredients are well combined and broken down into a granulated texture. Spoon the mixture into the lined baking dish and smooth it out evenly using the back of the spoon. Bake in preheated oven for 20 – 25 minutes or until the center is firm. Allow to cool before cutting.

Nutritional Info Per Granola Bar:

100 cals, 9g carbs, 6g protein, 6g sugar, 2 g fiber

Serving: 14 bars

Lifestyle News & Events

Dr. Brian Gluvic speaking at Choices Market

Topic: Natural Treatments for ADHD, Anxiety & Depression in Children

Date: Thursday, February 2o, at 7pm

Overview: Dr. Brian Gluvic will discuss the role of diet, vitamins, minerals, and essential fats in the treatment of childhood depression, anxiety and attention deficit hyperactivity disorders.

Location: Choices Markets South Surrey, 3248 King George Boulevard, South Surrey, BC

Registration: Cost $5. Register online at www.choicesmarkets.com and choose the events tab; call 604-541-3902; or visit Customer Service. Each paid participant will receive a Choices Markets Nutrition Buck™ good for $5 off a minimum $25 purchase.



Latest Research Lifestyle

Go nuts

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


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


Detox Meat Sauce (paleo)

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

Your detox diet just got easier. This is a delicious meat sauce made from organic chicken and vegetables that naturally contribute to your body’s detoxification. Make detoxing a part of your family’s daily life.


1 large or 2 small (total 6oz) organic chicken breast, cubed (organic significantly reduces the risk that you’ll be exposed to toxins in the meat)
1 medium yellow onion (has flavonoids, has an antitumor effect and they enhance the immune system)
½ large can diced tomatoes (have lycopene which is a powerful antioxidant)
1.5 cups kale, chopped (a wonder food – it provides support for the body’s detox system and has 45 different flavonoids which have antioxidant and anti-inflammatory benefits)
2 cups spinach, chopped Spinach (has antioxidants – plus, the folate found in spinach converts homocysteine, a chemical that tiggers heart attacks and strokes, into benign molecules)
2 cloves garlic, diced (has antioxidants that help fight free radicals)
½ red bell pepper (vitamin B6 and folic acid protect blood vessels from damage by reducing homocysteine and it has phytochemicals that have excellent antioxidant activity)
3 Tbsp fresh squeezed lemon juice (stimulates the liver and dissolves uric acid and other poisons)
2 Tbsp  shelled flax (has phytochemicals with disease fighting properties)
1 tsp xanthan gum
sea salt and pepper to taste


In a medium saucepan, cook the chicken in olive oil. Once the meat is cooked, add the onions and sautee until they are translucent.  Add the tomatoes, kale, spinach, garlic, red pepper, and lemon juice. Simmer until flavors are blended (anywhere from 20 minutes to 2 hours – the longer the better). Add the meat and vegetable mix to a food processor and pulse until you have a sauce-like consistency. As it pulses slowly add the xanthan gum. Continue to pulse until mixture thickens, about 1 minute. Return to saucepan and add the shelled flax seed. Simmer until ready to serve. Salt and pepper to taste.  Recipe can be doubled and frozen.

**serve over zucchini “noodles”, baked spaghetti squash, or cauliflower “rice”.

Yields: 3 servings

Nutritional Info Per Serving:

182 cals, 21 carbs, 4g fat, 17g protein, 9g sugar, 8g fiber