Well-being tips for 2018!

2018 - A few tips for staying healthy in the New Year.

Practical and Easy to follow. This goes without saying...

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Week Three:

Day 15- Had lots of vegan leftovers, so makes it handy for dinner. This is an introduction to meat back this week, so I defrosted a chicken noodle (pea protein noodle) soup for lunch. It was mostly chicken broth, noodle and veggie soup, there was probably only 1 oz of chicken in it!

Day 16-Made a yummy vegan stir fry with coconut aminos substitute for tamari or soy sauce. I’ve heard this works, I was suspicious it would just taste like coconut, of which I’m not a huge fan, but it was good.

Day 17- More vegan leftovers!

Day 18- First real ‘meat’ day. Had BBQ chicken, delicious, but also had a lovely bottle of red wine with it, oops!

Day 19- This day pretty much ended my cleanse. My horse suddenly collapsed and sadly had to go to horsey heaven, it wasn’t really expected and I was devastated. I am a pet parent and put my heart and soul into my critters. Dinner was cheese and wineL

Day 20- Tried to rally back and made a lovely vegan dinner, but I was still sad and went to comfort food of popcorn later at night, not a great decision in hind sight.

Day 21- Felt kind of ‘popcorn’ hungover, since I added butter, so it was a reminder to me about when and what to eat. Unfortunately, had another stressful day of another horse, young, got very sick. Spent hours with her and the vet, so was very happy to see my hubby had prepared a raclette meal when I got home. That was the official end to the 21 days, and it was delicious-bread, cheese and all-but I did portion control it much better than I would have!


Like any other program it takes up to 21 days to make changes and keep them going! Now that week three has come and gone I’m feeling inclined to keep it that way!! Animal protein was added back in by week two, but only minimally. I found that my dark chocolate craving has lingered so I decided to make gluten-free, protein powder cookies with  “fake” chocolate chips and that seemed to help curb my craving! And all the ingredients fit within the program. BUT, I won’t lie; I HAVE sneaked a piece or two in within the last 2 weeks. Most of my fatigue and acne has subsided so I know that my system is getting cleaned up and I’m super excited about that!! I actually enjoy the MediClear powder so much that I am going to keep having a shake in the morning. Reintroducing food has me a bit worried because I know I have a sensitive gut and I know that certain foods will most likely need to be avoided indefinitely. Bloating has gone down as well except when I ate more legumes during the vegan week, but that I knew would happen. Digestive enzymes to the rescue! Now ready for week four!!


I am happy to say I have finished the MediClear Program! I can’t believe I actually completed the program. The first week felt a little long and difficult, but the other two weeks were quick and much easier. I have more energy in the morning and when I go to the gym. My skin is clear. My mood is much better too. I think the hardest part of the program was finding new meals. I get tired of the same thing, so I was often trying to create different meals. I am excited to reintroduce eggs and tomatoes. I am nervous to reintroduce caffeine. I am not exactly sure if I want to go back to coffee or just try tea. I am interested to see how my body will react when I slowly reintroduce all of these foods again.


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Week Two of MediClear Cleanse Program

Week Two

Day 8- Started Veggie week. I’ve been having cinnamon/clove tea in the morning and it’s quite nice, especially on cold winter days. Make it with ½ cinnamon stick and 2 cloves in a tea ball

Day 9- Woo Hoo lost 4 lbs in 2 weeks! Trying to exercise, but still feeling super sleepy, getting in light yoga, skating, horse-backing riding, treadmill, when I can.

Day 10- Made a black bean wrap with savoy cabbage as the wrap. Added in some rice, avocado, cilantro, hot peppers, onions, the roasted red pepper as a substitute for salsa and kiwi! Kiwi? You ask. Yes, I like hot and realized some of the commercial hot sauces use kiwi or a bit of strawberry in them, and it really helps the flavors.

Day 11- Had a colonic today, feeling very clean. Spaghetti sauce with spinach pesto, for dinner, pretty yummy.

Day 12- Getting tired of the chopping, but I love eating vegan, just wish I had an assistant to chop veggies!

Day 13- Saturday night, cheated with a bit of wine again, because- well-Chia egg is NOT a substitute for egg when trying to cook a cauliflower crust pizza, don’t believe them. But wine is vegan and fermented, isn’t fermented food good? Maybe balances the negative of alcohol and my frustration at my lousy attempt at a vegan pizza crust?

Day 14- DINNER AT THE COUP! Calgary’s best veggie restaurant in my opinion. No chopping and had a meal that fit into the MediClear program.


It’s already week two and I have to admit I’m still pretty tired! I am not hungry by any means, just running low on energy. My body definitely feels like its cleansing and my face is starting to show acne around the chin area.  I know it’s said you will feel worse before you feel better so I’ll keep telling myself that!! I do miss my odd coffee in the morning and my pieces of dark chocolate at night. The minimal amount of caffeine I was taking in and now not having is having an effect on me so that’s a little surprising. I decided to attempt 3 weeks without meat, eggs or dairy. I have only cheated twice for a quick bite!!  Two weeks left and I'm feeling ready and motivated to continue!!!


I have now completed week two of the MediClear Program and I feel great. I only have one more week to go! I don’t crave sugar as much anymore. However, I do still crave coffee. I am hoping to only drink one cup a day after the program. I was drinking 3-4 cups of coffee before the program. I have noticed my skin really starting to clear now. I have been waking up before my alarm and noticed an increase in my energy throughout the day. The program is easier now that I am starting to notice changes. I am excited to see how I will feel at the end of the program!



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Week One of MediClear Cleanse Program

Week One:

Day 1-Started with a kale smoothie with the MediClear Plus powder. Had a bean salad for lunch, turkey/rice soup and salad for dinner and second scoop of powder. Snacked on some rice cakes later. Overall, I am sleepy, sleepy, but probably because it’s minus 20 something crazy, and I was outside for over 2 hours in the that cold and it’s so dark, it’s January after all!

Day 2- Not much appetite today, had the powder and a kiwi for breakie, more bean salad for lunch and some rice noodles for dinner. Still sleepy…

Day 3-Super bloated and gassy, thought it was the MediClear powder but in hind sight, I was eating a LOT of bean salads, and I realized I was only supposed to do 1 serving a day of MediClear to start not two. Made a bunch of homemade dressings from “Whole Life Nutrition” and “Nourishing Meals” cookbooks for upcoming salads and meals.

Day 4- No beans, 1 serving MediClear, took a digestive enzyme just in case. Feel much better. Craving chips already. The guide says Taro chips are ok. I could only find Parsnip chips or Sweet Potato Chips by Hardbite so far. I made an executive decision that that was similar enough and they were delicious.

Day 5- Made a homemade cream of mushrooms soup thickened with cashews, coconut flour and almond milk, yummy!

Day 6- First cheat, WINE! Does it count that I was sort of run off a back country road into a ditch and was 3 hours before I got out? I deserve wine, no guilt on that.

Day 7-Boring and uneventful cleanse day. Prepped for upcoming vegan week.



I’ll be honest, I wasn’t completely ready for this cleanse.   There was food in my fridge that I wanted to eat as I don’t like wasting, but I wasn’t able to do that!! I also had to go to Edmonton for work and even though I brought healthy snacks, I wasn’t able to control what went into my food at restaurants. Unfortunately, most restaurants don’t have hormone free chicken, wild fish, and normally don’t use healthy oils. So you can see it was a bit of a pickle! Having said that, I did the best I could under the circumstances. I do find that as soon as you are restricted from something, you want it even more and coffee WAS and IS my nemesis! So that part is eye opening as it’s more mind over matter. I feel like the rest of the cleanse should be okay as long as I stay focused and prep accordingly. Fatigue is starting to kick in but I know that’s part of the detoxing process. I also find the meal and shake plan has been a huge help!



I have completed week one of the MediClear Program without cheating! No caffeine would have to be my biggest struggle in week one. I have gone weeks without coffee before, but still drank black/green tea. The first few days I was exhausted. I now have more energy and I feel good not relying on caffeine. I have learned you must always read the label. Many products have ingredients you would not expect! I have noticed a slight change in my skin. I think this will take a longer. I am feeling great and I am really enjoying the MediClear Program! The drinks are filling and there is still a variety of other foods I can eat. I never feel hungry!



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If vegan, are you getting enough iron in your diet??

Iron Sources for Vegans and Vegetarians 2

Veganism can be a great alternative to your typical carnivore diet as animal protein can be very hard to digest and nowadays we tend to overeat it. Always remember, in order to get all of your amino acids from a vegan diet, you need to utilize proper food combining. (See one of our upcoming blogs!!)

One of the minerals found in food is iron. Animal protein consists of heme iron which is attached to a heme protein. Plant foods are not attached to a heme protein therefore are a non heme iron. Heme iron is considered to have a higher absorption rate; anywhere from 7-35%. Non heme iron has a lower absorption rate; anywhere from 2-20%.

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Dr. David’s The Basics: Fruits and Veggies – The Studies

What studies show that fruits and veggies really do make a difference, I can hear you saying, well here are just a few.  And yes these are peer reviewed, journal published, scientifically based studies. So start adding more fruits and veggies to your daily diet today!

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Dr. David’s The Basics: Fruits and Veggies – the studies

What studies show that fruits and veggies really do make a difference, I can hear you saying, well here are just a few. And yes these are peer reviewed, journal published, scientifically based studies. So start adding more fruits and veggies to your daily diet today!

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Fruit and Veggies: The Basics

Dr. David’s The Basics: Fruits and Veggies

Ok, lets start with the basics, fruits and veggies. I am always amazed at how many people eat almost none of these on a daily basis. Even the Canadian Food Guide (which needs a great deal of rebuilding) recommends 5 to 10 servings every single day. Most of my patients are consuming 2 or 3, so there is a large deficiency in volume that is the standard daily intake. I personally think 10 to 12 is where you should be. Why? because every study that is done with fruits and veggies shows that they are good for prevention and treatment of so many diseases and conditions that I see every week.

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