Tag Archives: wellness

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.

Lifestyle Nutrition

8 Reasons to Change Your Diet Now!

chronic health issuesWith chronic health issues, the reasons might elude you because of how long they’ve been occurring. Many chronic issues stem from diet because food and beverages are a daily constant in our lives.

When you have chronic health issues, one of the first things our Naturopaths look at is the diet. The effects of unhealthy eating habits can literally weigh on you and be the result of years of nutritional neglect.

Changing your diet has immediate effects, and a long term lifestyle change with a commitment to healthy eating can have dramatic changes, even eliminating chronic health issues.

Here are 8 reasons to change your diet now:

  1. Whether you experience seasonal allergies or all year around, allergies are a sign that your body is hyper sensitive. Allergies can appear as respiratory issues, watery eyes and/or skin issues like eczema. Identifying allergens can help to ease and even eliminate allergy symptoms.
  2. Digestive Issues. Chronic constipation or diarrhea? Acid reflux or indigestion? Digestive issues are commonly relieved by a change in diet, and the changes can usually be felt quickly.
  3. Body Odour. Changes in body odour can be a result of an unhealthy diet. Fungus like candida, or yeast, thrives in diets with high sugar and gluten. So do the bacteria that cause body odour.
  4. Lack of Energy. Can you sleep for hours but still wake up feeling tired, sluggish or exhausted? Toxic build up from an unhealthy diet can keep you from being effectively using the energy in your body. Changes in diet can rev up your engine again.
  5. Sleep Issues. Without a balanced diet, your body might have issues managing your energy requirements properly. You might wake up at night due to hunger or late/difficult digestion.
  6. Depression/Mood Issues. Food acts as a fuel for your body, supplying it with the necessary items like vitamins, proteins and minerals to run efficiently. Without proper diet, your body could be missing key elements to keep your nervous system stabilized. Being deficient in certain vitamins can affect your hormones and even your mood.
  7. Chronic Pain. An unhealthy diet could be causing you pain. Certain foods can be deadly for joints. Frequent headaches are commonly associated with issues with diet.
  8. It isn’t just about calories! A balanced and healthy diet takes into account everything your body needs to run properly, including healthy fats. If you’re eating a healthy diet and you still aren’t losing weight, you might actually be missing something vital, or a seemingly healthy food might be disastrous for your unique needs.

To jumpstart a change in diet, a cleanse or detox might be beneficial.

Colon hydrotherapy can help to quickly ease some of the above chronic health issues, along with a change in diet.

Never attempt a cleanse or detox without advice from your physician.

Ready to feel better? Ask our Naturopath’s how you can change your diet now.

Lifestyle Nutrition

6 Reasons to LOVE Mint

naturopath love mintA wonderful perennial herb that is so easy to grow, it grows like a weed! As a part of a healthy diet, mint has a variety of health benefits, from promoting digestion to clearing skin and easing pain.

Our Naturopath’s love mint. Here are 6 reasons why you’ll love mint too:

1. Aids digestion. Soothes the stomach and promotes enzymes to help you digest your meal. It calms and relaxes the smooth muscles of the stomach and reduces flatulence. Try a cup of mint tea or a few drops of peppermint oil rubbed into the belly.

2. Helps oral health. Mint freshens your breath by inhibiting the growth of bacteria. Chew a few mint leaves after your meals.

3. Eases cold symptoms. Mint is a natural expectorant and can help to remove mucous from the airways. Try a few drops in a humidifier, bath, or on the chest and sinuses.

4. Skin cleanser. Although peppermint oil is too strong for your skin, fresh mint leaves applied to the skin regularly is an effective way to combat acne. It is naturally antibacterial. Try crushing a few mint leaves with purified water and apply to the skin for 1 minute before rinsing thoroughly.

5. Eases pain. Mint has analgesic properties due to it’s cooling effects when applied directly and is used in many topical pain creams. Peppermint oil can even ease headaches. Try adding a few drops of peppermint oil to a warm bath and breathing deeply.

6. It’s cooling. Mint helps to cool down the body, which is why it makes a great summer time treat. Try adding mint to your favourite summer time drinks, like lemonade.

Talk to one of our Surrey Naturopath’s, to learn more about a healthy diet.


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


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.
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!


Paleo Banana Muffins

gluten free | dairy free | carbohydrate restrictive

Recipe from Patient of Village Health Clinic

Preheat oven to 350 F.


3 ripe bananas
1 cup almond butter
1 TBSP raw honey – melted
1/3 cup coconut oil – melted
1 TBSP vanilla extract
3 eggs
1 cup almond flour
1/2 tsp sea salt
1 tsp baking soda

In a food processor combine bananas, almond butter, honey, eggs, vanilla and melted coconut oil. Mix until smooth. In a medium bowl combine almond flour, baking soda and sea salt. Add wet mixture to dry and mix well.

Line or grease 12 muffin cups with coconut oil.
Fill each cup to about 2/3 full.
Bake for 26 – 30 mins or until golden and toothpick comes out clean.

Yields 12 muffins

Latest Research Lifestyle Nutrition

Higher Salt Intake in Children Associated with High Blood Pressure

The link between high salt intake and high blood pressure in adults is well known. Fortunately, adults are increasingly taking the simple step of restricting salt intake to not only treat but also prevent high blood pressure and it’s cardiovascular complications (heart attack and stroke). Why then do we allow our children to continue to consume high levels of salt in the form of fast foods, processed snacks such as chips, and deli meats.

A recent study published in the journal “Pediatrics” showed that higher salt intake in children is associated with high blood pressure. The association was even stronger in overweight or obese children. Children should be consuming less than 2300 mg of salt per day but this study found that they are consuming an average of 3400 mg per day. This is comparable to the average daily intake of salt for an adult – way too much. We forget that children are not only susceptible to the same illnesses as adults but that many of these diseases start in childhood. For example, atherosclerotic plaques (the precursor to heart attack and stroke) can be found in children as young as 10 years old. Many of these conditions (cardiovascular disease, cancer, diabetes) are not old age diseases but life long diseases that start in childhood. It is our responsibility as parents to teach our children healthy eating and lifestyle habits.

Sodium Intake and Blood Pressure Among US Children and Adolescents. Pediatrics. 2012 Sep 17. [Epub ahead of print]