Tag Archives: paleo

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Fall Newsletter: Loose the Summer Weight!

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Detox-Blond1

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.


Recipes

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!

Ingredients: 

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

Method:

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

Recipes

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.

Ingredients: 

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

Method:

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

 

Recipes

Low Carb Shepherd’s Pie (paleo, dairy free)

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

Many unhealthy foods have healthy substitutions and the carbohydrates we crave are no exception. This shepherd’s pie is low in carbs, but high in protein and fiber. Plus it’s packed with vitamins and flavour.

Ingredients – Meat Sauce:

½ cup carrots, peeled, sliced
2 cups extra lean ground beef, cooked, fat drained
½ cup chopped mushrooms
½ medium yellow onion
1 clove garlic, minced
1.5 cups diced tomatoes
½ small can tomato paste
½ cup water
Sea salt & pepper to taste

Method:

In a small pot, boil the carrots until tender. While the carrots boil, in a large pan, cook the ground beef and drain the fat. Add the mushrooms, onion, and garlic. Once the onions are translucent, add the diced tomatoes and boiled carrots. In a small bowl mix the tomato paste and water. Once the paste and water are well blended, add them to the ground beef. Stir well. Put the meat sauce in a food processor and pulse intermittently until the meat is finely ground and the ingredients are well combined. Sea salt and pepper to taste. Spoon the meat sauce into a 1.5 L casserole dish.

Ingredients – Potato substitute:

4 cups cauliflower, chopped
1 Tbsp extra virgin olive oil
½ tsp sea salt
Omega Crunch Roasted Garlic Shelled Flax (as topping)

Method:

In a large pot, boil the cauliflower until tender. Put the boiled cauliflower in a food processor. Add the olive oil and sea salt and pulse until smooth. Spoon the cauliflower into the casserole dish on top of the meat sauce. Use a spoon or spatulas to spread evenly. Top with shelled flax. Bake at 350 F for 20-30 minutes.

Yield: serves 4

Nutritional Info Per Serving:

260 cals, 15g carbs, 9g fat, 20g protein, 7g sugar, 6g fiber

Recipes

Shrimp Fried “Rice” (Grain Free)

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

Rice is heavy in carbs, making weight management difficult. What if you could exchange it for a vegetable without compromising the flavor and texture? Try this fried “rice” and see how good healthy can taste.

Ingredients:

1.5 Tbsp sesame oil
3 eggs
1.5 cups cauliflower, roughly chopped
1 red pepper, roughly chopped
1 medium onion, roughly chopped
6 -8 medium button mushrooms, roughly chopped
1 cup cooked, frozen shrimp
sea salt & pepper to taste

Method:

Whisk the eggs until they are lightly beaten. Add approx. 0.5 Tbsp of sesame oil to a wok or large frying pan. Pour in the beaten eggs and stir over medium heat until they are lightly scrambled, but not overly dry. Remove from pan and set aside. In a food processor, pulse together the raw cauliflower, red pepper, onion and mushrooms until the pieces are as small as rice grains. Add the remaining sesame oil to your wok or large pan and heat over medium high heat. Once the oil is hot, add the cauliflower mix and frozen cooked shrimp. Cook until the vegetables are tender. Add the previously scrambled egg. Salt and pepper to taste.  If you can tolerate soy, serve with tamari soy sauce.

Yield: Serves 3

Nutritional Info Per Serving:

214 cals, 9g carbs, 13g fat, 13g protein, 5g sugar, 3g fiber

Recipes

Cinnamon Raisin Bread (paleo, gluten free, dairy free)

gluten free | dairy free | carbohydrate restricted

Recipe by Kitchen Caleigh

Cinnamon and raisin, like birds of a feather, are meant to be together.  An excellent treat for company, or breakfast for your children, this yummy loaf doesn’t disappoint.

Ingredients:

¾ cup coconut flour
1 Tbsp ground cinnamon
1 tsp baking powder
½ tsp sea salt
¼ cup coconut oil (softened)
¼ cup pureed ripe banana (approx. half of 1 medium banana)
2 tbsp honey
2 Tbsp apple cider vinegar
1 tsp vanilla
2 Tbsp raisins
6 eggs, separated
2 tsp Omega Crunch Sweet Cinnamon Shelled Flax
1 Tbsp xylitol

Method:

Preheat oven to 350 F.

Grease a medium loaf pan with coconut oil and line the bottom of the pan with parchment paper.

In a mixing bowl, combine coconut flour, cinnamon, baking powder, and sea salt. Next, mix in the coconut oil, banana, honey, vinegar,  vanilla and raisins. Stir until well blended. In a food processor, pulse the egg whites until they are stiff. Add the egg yolks to the flour mixture and stir until blended. Fold the egg whites gently into the mixture until they are well combined. Spoon the mixture into the loaf pan, using fingertips to spread it evenly. In a small bowl, combine the cinnamon shelled flax with the xylitol and sprinkle on top of the uncooked loaf. Bake in preheated oven for 40 – 45 minutes.

Yield:  15 slices

Nutritional Info Per Serving (1 slice):

110 cals, 9g carbs, 7g fat, 4g protein, 4g sugar, 3g fiber