Tag Archives: health

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 Nutrition

Always Choose Organic for These 12 Foods

healthy dietChoosing organic produce is not always cost effective, and when you are on a budget, you want to make the best choices when it comes to diet.

Buying organic produce local and in season usually garners the best prices.

Even then, it can be difficult when the price difference between conventional and organic prices vary by so much.

Pesticide contamination is a real concern, especially when these powerful pesticides continue to linger in food (and inside of you) for a long time. Workers that handle pesticides for conventional growing can experience acute side effects, like dizziness, headaches, nausea, vomiting, and skin and eye issues. Some pesticides utilize heavy metals which are toxic to the body.

Some products remain contaminated for longer periods of times than others. Some products get natural protection from thick or hard skins.

So when does organic matter the most? Here is a list of 12 products to always get organic (in order from most contaminated):

  1. Apples
  2. Celery
  3. Sweet bell peppers
  4. Peaches
  5. Strawberries
  6. Nectarines
  7. Grapes
  8. Spinach
  9. Lettuce
  10. Cucumbers
  11. Blueberries
  12. Potatoes

Here’s 15 produce items that are the least contaminated with pesticides that you don’t have to buy organic (in order of least contaminated):

  1. Onions
  2. Sweet Corn
  3. Pineapples
  4. Avocado
  5. Cabbage
  6. Sweet peas
  7. Asparagus
  8. Mangoes
  9. Eggplant
  10. Kiwi
  11. Cantaloupe
  12. Sweet Potatoes
  13. Grapefruit
  14. Watermelon
  15. Mushrooms

If you’re concerned with pesticide contamination or heavy metal intoxication, please talk to one of our Naturopath’s.

News & Events

Healthy Baby Seminar

Topic: Dr. Brian Gluvic will discuss effective natural treatments for common conditions in infancy.

Overview: Dr. Brian Gluvic is a naturopathic physician and co-founder of the Village Health Clinic with a specialty in Pediatrics. He teaches pediatrics at the local Naturopathic Medical School. He will discuss effective natural treatments for common conditions in infancy including eczema, constipation, and colic. Strategies to prevent allergies and infant nutrition will also be discussed.

Date: Thursday, June 9thUnknown

Time: 7:00 – 8:00 pm

Location: Community Birth Program Clinic located in the Panorama Village Shopping Centre at #201-15149 Hwy. #10 in Surrey.

Reservation: Please call 604-575-7275 or inquire at Village Health Clinic / Community Birth Program.


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

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.


We Treat Children!

At the Village Health Clinic, we specialize in science-based natural medical care for children. Starting in infancy we provide comprehensive well baby/child
exams where we record your child’s growth and development, perform a full physical exam, and discuss in detail all your parental concerns – such as vaccinations, breast feeding, food introduction, allergy risk reduction, and healthy eating habits. We provide evidence-based dietary and nutritional treatments, along with conventional therapy when required, for common chronic and acute conditions in infancy and childhood – like constipation, eczema, infant reflux, abdominal pain, diarrhea, asthma, ear infections and other respiratory infections. We have received additional training in naturopathic pediatrics and teach pediatrics at the local naturopathic medical school.
Schedule an appointment with a Village Health Clinic doctor to receive the best in naturopathic medical care for your children.
Latest Research Nutrition

Antibiotics or Nutrition for a Cold?

It is common medical practice to prescribe antibiotics for acute respiratory infections (colds, sinusitis, ear infections, sore throat, bronchitis) despite the fact that most of these infections are caused by viruses, not bacteria.  Both doctors and patients play an important role in this unfortunate practice – patients often pressure their physician to prescribe the antibiotics.

A recent study showed that delaying or not prescribing antibiotics for acute respiratory infections resulted in no difference in the severity or duration of symptoms when compared with those that received antibiotics. This study is one of many that have revealed the futility of taking antibiotics for these common illnesses. These unwarranted antibiotics lead to drug resistant infections, abdominal pain, diarrhea, and increase risk for allergies and bowel disorders.

At the Village Health Clinic, our approach to acute respiratory infections is to use evidence based dietary, nutritional and natural therapeutics that reduce the intensity and duration of symptoms and ultimately prevent these infections.  We also provide guidelines to help you decide when to consider emergent care and antibiotics. In some of these cases, we will provide you with a prescription for antibiotics and instructions to fill the prescription under certain circumstances – such as the presence of warning signs that indicate the illness is getting worse.

If you find yourself or your child is fighting an infection, please schedule a visit. We can usually get you in for a short appointment that day.


Little P et al. Delayed antibiotic prescribing strategies for respiratory tract infections in primary care: Pragmatic, factorial, randomised controlled trial. BMJ 2014 Mar 5; 348:g1606. 

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

Nutrition Recipes

Paleo Pancakes

gluten free | dairy free | sugar free

Breakfast can be the most challenging meal of the day when you are looking to cut carbohydrates from the diet. Cereals, breads, and pastries are the standard go-to breakfast staples. Try these easy crepe-like-pancakes for something a little different and delicious to add variety to your carbohydrate restrictive diet!


1 C almond flour
2 eggs
1/4 C water
1 Tbsp honey
1 tsp vanilla extract
pinch of cinnamon and salt
coconut oil, butter, or ghee for cooking

1. Combine the eggs, water, honey, and vanilla extract in a bowl and whisk everything together.

2. Add the flour, cinnamon and a pinch of salt and combine well.

3. Heat a large pan over a medium heat, and add a bit of coconut oil or butter to coat. Let the oil heat. Pour in 1/8 of the pancake batter while quickly turning the pan around to evenly coat with the batter.

4. Cook until golden on the underside (about 1 minute), flip, and cook for another minute on the underside.

Serve with fresh fruit, coconut whipped cream, or any other topping you desire Enjoy!