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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Vitamin D-The Sunshine Vitamin

 Did you know that Vitamin D is produced in our body by the action of sunlight on our skin?  It is a group of fat soluble prohormones that play a critical role in regulating calcium and phosphorus levels in the body, recognized as a "hormone" because of this reason.

So in order to utilize Vitamin D, we must be exposed to it daily.

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Top 5 reasons to use your benefits!

Your company may provide you with extended health coverage, a health spending account or both!

Are you using it to its potential?

If you don't use it, you lose it! Benefits do not get carried foward!

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Life Expectancy to reach 90

Life expectancy in developed countries are projected to continue increasing, with women's life expectancy surpassing 90 in South Korea by 2030, according to a study published in  The Lancet.

The study predicts life expectancy is likely to be highest in South Korea (90.8), France (88.6) and Japan (88.4) for women, and in South Korea (84.1), Australia (84.0) and Switzerland (84.0) for men.

The researchers emphasize that people living longer will have major implications for health and social services. Countries will need to adapt and have policies to support healthy aging, increase investment in health and social care, and possibly change their retirement ages.

This means that a lifestyle based on prevention is ore important then ever, and that starts with the food you eat every day and the exercise you do each and every week!



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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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MediClear Program

MediClear Program


Fish Creek Naturopathic Medicine employees are attempting the MediClear Program! Carole (owner), Cheryl (Colon Hydrotherapist), and Erin (receptionist) will be following the program and blogging their progress. “The MediClear program is designed to last three weeks and is intended to help your body detoxify by providing essential nutrients and botanicals you need to support efficient cleansing.* The program also gives your body a break from the potential allergens you consume on a regular basis, as well as alcohol, caffeine, and refined sugars.” (Thorne Research, 2016) If you wish to join the program stop by the clinic and grab your MediClear Plus and Patient Guide for only $89.90.

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Laxatives vs Colon Hydrotherapy

Person sitting on toiletsmallWhy WE choose Colon Hydrotherapy vs Laxatives?


What happens when you don’t take the garbage out for a week? Confused

We've all seen it, we've all smelt it!!  It starts to STINK, BULGE, and eat away at the garbage bag!  Sounds gross doesn’t it?  It’s the same idea with your colon (large intestine). We ALL retain old fecal matter (poop), dead red blood cells, excess mucous, parasites, and yeast in our colon.  Whether we’re having 1 or 3 bowel movements a day, "garbage" can get trapped in there.  What goes in must come out and a lot of the time we don't see the balance of the two.  If you're only having one bowel movement a few times a week, imagine what you’re storing in there, what it’s doing to your gut lining and how it's effecting your health?

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Parasites Are Not Just From Sushi

This week’s news reports of a man who had worms from sushi alarmed the public. Here is just one news report for those of you who haven’t seen it: http://www.ctvnews.ca/health/calgary-doctors-find-worms-in-stomach-of-man-who-ate-raw-salmon-1.2747222

Yes, it is disturbing, but not as uncommon as you would think (or hope). There are different types of nematodes, commonly called worms. Pinworms, roundworms, tapeworms, hook worms, just to name a few. For those of you familiar with livestock or have experience in veterinary medicine or animal shelters, you’ve probably seen worms at some point in the feces of an animal. And if you haven’t, you’ve likely ‘wormed’ your animal so they don’t catch them.

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Proper Food Combining for your Digestive Health

woman-choosing-foodsBefore we get into it, I want you all to know that the information we give you; we ourselves, our patients, and our family’s use. We highly believe in these protocols and found they can work quite well when used properly and consistently. The body best responds to routine and familiarity so give it an honest go and you shall reap the benefits…

Food Combining has been around for many years and when used properly can make or break how you feel after a meal.  And who wants to struggle with the uncomfortable “bloating” or “pain” after you eat??  As you can guess, not many!!  Avoiding the bloats and discomfort is not limited to proper food combining, but can definitely improve the whole digestive process.  If that alone doesn’t work, then digestive enzymes may also be required to do the job properly.  As we find out more and more, it isn’t just one remedy that helps us; it’s usually a combination of a few.

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Easy ways to get the SUPER benefits of Turmeric

Powdered Tumeric in a bowl with some fresh roots.Turmeric is an odd-looking little root, but looks are deceiving – research has shown it may have over 150 therapeutic properties, including help for cancer , Alzheimers , inflammatory conditions ( like arthritis etc) , and immune support. New research even suggests it could help in weight loss. (1)(2)

But how on earth do you use it and what do you do with it?

Here’s a fabulous salad dressing compliments of Red Seal Chef Christina Acevedo of www.honeyandvanilla.com. It has become a staple in our home – everyone loves it! It works really well on kale salad, or other hearty greens. I always double it and it will keep in the fridge for a week or so. If you can’t find fresh turmeric (usually available in most Health food Stores like Community Natural Foods) then the Silk Road Spice Market  at the Calgary’s Farmers Market has a beautiful dried and ground version. This dressing is fantastic support for the immune system and gentle enough for anyone going through chemo. The ingredients in it really have tremendous health benefits overall.

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Are you an emotional eater??

photodune 8934733 human cravings for sweet food sWe are trained at a very young age to use food for comfort, reward, and celebration.  Why wouldn’t we be??  Food is tasty, appealing to the eye,  fun to prepare, and fills a gap in us, whatever that gap may be… Clearly, this way of life has NOT worked out to our advantage. Food is suppose to be nourishing and give us energy to survive, but because of how we’ve trained our body’s to eat, we’re now overweight, tired, and generally feeling lethargic.  For those of you who don’t feel this way, please tell us your magic trick??

Everything revolves around food and what we crave in that moment.  As adults, we tend to turn to food for emotional support; the highs and lows, falling asleep, waking up, keeping our tummy’s quiet, or we might just have this insatiable craving we need to satisfy.  Been there??  Then you know exactly what I’m talking about.  So let’s take a  minute and think before that first bite:

“Why the heck am I craving this food?”

  • “Do I need energy?”
  • “Am I tired and need a boost?”
  • “Am I sad and need something filling and nourishing?”

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What are YOU made of ?…

Fish Creek Food quote oct 2015 300x248We’ve all heard the quote “You are what you Eat” over and over – to the point it becomes like white noise in the background of our lives. But it may actually be that “whispering truth” and the key to our Health  –  too easy to ignore with all the “fun” foods bombarding us daily. I want to breathe new Life into this old adage, and help you embrace it whole-heartedly.  As a Holistic Nutritionist, this is the core of our practice , but since I began my Professional Plant-based cooking training,  I’ve also gained a surprising and new awareness that may help you in your day-to-day eating.  Let me explain.  At Rouxbe, we are trained to think like chefs, and one of the most important first steps is to prepare a “mis en place”. This allows you to gather and measure all ingredients before the actual cooking process begins. I was hesitant to embrace this, partly because I didn’t see the point in changing the way I’ve cooked for years, and partly because it appeared that it would be more work than I wanted to bother with. I was wrong on both counts, and I highly recommend mis en place to everyone I see now. It permits a relaxing and focused cooking experience, and also keeps me from running around frantically looking for that curry spice I thought I’d bought last month as my onions start to burn!

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What “diet trend” do you like to follow and should you follow just one?

If you’re an avid reader and love nutrition, it can get a little overwhelming for people on what the heck to eat. As a Certified Holistic Nutritionist and Certified Colon Hydrotherapist, I have seen a lot of patients for numerous health and digestive ailments. Although our conversations in the colonic room tend to start out talking about water, fiber, food, and proper supplementation, I do get asked what “diet trend” I like to follow. “I don’t follow one trend, I follow all trends”. All “healthy” trends that is!! And I listen to my body. So now I’m going to tell you to do the same. Don’t follow one trend, try a few and see what works best for you. Read an array of books, explore the internet, talk to people; get their feedback, find out what would work for you, most importantly what feels good in your belly, and best fits your lifestyle.

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5 Top Reasons to See your Naturopath after Stampede

Do you feel like you’ve been hit with a truck after Stampede week is over? If so, you’re not alone, but we can help get you back to feeling ready to take on the world again! So get up and pop in to see us here at Fish Creek Naturopathic Medicine. Here’s some top reasons you may be feeling crappy and how we can help relieve those symptoms.

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Skinny Breakfast Foods

With bathing suit season just around the corner, I wanted to share this great article on eating breakfast foods that help you lose weight.

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Date-orade to the rescue!

Looking for a great summer drink after workouts to replace the sugar-laden, synthetic chemical mix of popular sports drinks? Try our simple adaptation of Date-orade below. It is truly delicious, and provides valuable electrolytes, minerals and vitamins to replenish and strengthen your body.

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