Functional assessment and dynamic, informed treatment. It’s healthcare, for your muscles.

    Mexican Eggs Benedict

    Perfect for brunch, or any meal really! This meal is paleo and Whole30 friendly.

    MEXICAN EGGS BENEDICT

    Chipotle Hollandaise Sauce

    • 1 to 2 dried chipotle chilies
    • 3 large egg yolks
    • 2 teaspoons lime juice
    • 2/3 cup salted clarified butter or ghee, melted
    • 8 large eggs, poached
    • 1 tablespoon Whole30-compliant bacon fat or extra-virgin olive oil
    • 8 cups baby spinach
    • sea salt and fresh cracked pepper
    • for serving: avocado slices, fried plantains, fresh cilantro

    To make the sauce: Soak the chilies in boiling water for 15 minutes, until softened. Remove the seeds for a more mild sauce, or leave them in for a spicy sauce.  Add the chilies to a blender with the egg yolks and lime juice. Blend until smooth. With the blender running on medium-speed, slowly drizzle in the melted clarified butter or ghee. If sauce separates or is too thick, whisk in a teaspoon of water at a time until it reaches desired consistency.  The sauce can now be stored in the refrigerator for up to 3 days and gently reheated over a double boiler.

    Melt the bacon fat in a skillet over medium-high heat and add the spinach. Cook for 2 to 3 minutes, or until it is wilted, then season with salt and pepper to taste. Divide the spinach between 4 plates and top with 2 poached eggs and a drizzle of the Chipotle Hollandaise Sauce.

    Serve with avocado, fried plantains, cilantro, and a side of bacon if desired.

    Tip: to poach eggs, bring a deep skillet of water to a low simmer and add 2 teaspoons apple cider vinegar. Reduce the heat so the water is just barely simmering. Working with the eggs one at a time, crack the egg into a small bowl or cup. Place the bowl close to the surface of the hot water and gently slip the egg into the water. Repeat with the remaining eggs, making sure to space them out around the pan. Cook for 4 to 5 minutes, and then remove with a slotted spoon onto a plate lined with paper towels. Poached eggs can be stored in an airtight container filled with ice water in the fridge for 2 days. Gently reheat in simmering water before serving.

    Going Paleo? Start Here

    Congratulations on taking the Whole Food Challenge! You’re on your way to better health through nutrition, fueling your body with the whole, unprocessed foods it was designed to eat!  Making a change to your eating habits always takes some effort, but just like anything else, also gets easier as you go. Within the first week, you’ll probably start to notice some of the benefits.  Your body will thank you, but it’s not called a ‘challenge’ for nothing.  A bit of advance planning can help make the transition go smoothly, so read on for what you need to get you started and keep you going!

    The Basics

    Remember to avoid all grains, legumes, dairy, sugars, sweeteners, processed meats and alcohol.  This includes (but is not limited to) wheat, rice, corn, barley, bulgur, rye, oats, spelt, quinoa, kamut, millet, peanuts, lentils, beans, peas, butter, cheese, milk, cream, all sugar, honey, maple syrup, agave, artificial sweeteners and packaged deli meats.   If you have autoimmune or inflammatory illnesses (such as arthritis, Chrohn’s, psoriasis, eczema, asthma, or allergies) you may want to consider eliminating nightshade vegetables as well – eggplant, tomatoes, bell and hot peppers and white potatoes. Visit www.whole9life.com for a complete list of approved foods.

    This is a big undertaking, and you should be proud of yourself! Plan non-food rewards to keep yourself motivated! You may be surprised at how much money is in your wallet at the end of each week that you aren’t buying lunch and lattes every day; likely enough for a special outing, (may I suggest a  therapeutic massage?) to celebrate your accomplishments! Instead of dwelling on the things you can’t have, practice gratefulness and mindfulness to boost your appreciation of the delicious, nutritious foods you have to choose from.  Eat slowly, savour the natural flavours and textures, and share meals with friends and family!  Take pride in the choices and the meals you make: show off your best creations!

     

    Stock your Larder!

    Load up on produce.  Opt for more veggies than fruit, and organic when available.  A farm-share, CSA or weekly organic basket delivery can help save you time and money.  Farmer’s markets are a great way to buy organic for less, with the added bonus of supporting local growers directly.  If organic isn’t an option, check out this list of the Dirty Dozen fruits and vegetables that you may want to avoid. Tuck a couple bags of “emergency” frozen, organic veggies away for a quick snack or side dish for busy days.

    Introduce yourself to your local butcher. You’ll need meat, and lots of it.  Grass-fed beef, lamb, and wild game are excellent choices for their nutrient-dense meat and naturally healthy fats.  If grass-fed meat is not available, choose lean cuts to limit unhealthy fats. You might also find homemade sausages without fillers, and uncured bacon or sliced meats that are Paleo-friendly!  Buying larger roasts and whole cuts can be cheaper, or consider buying a larger volume farm-direct meat order that will come packaged and frozen for a lower cost per pound.  Your butcher will probably carry local eggs laid by healthy free-range pastured chickens too!

    Meet your fishmonger.  Aim for at least two meals a week that include shellfish or fatty wild fish like trout, salmon, char, herring, halibut, cod and mackerel.  Freeze or buy frozen fish to keep on hand. Fish makes for great portable protein, too: canned light tuna and salmon, herring, sardines & mackerel are awesome choices.

    Stock your shelves.  Buy healthy, cold-pressed (virgin) olive, coconut, avocado, and walnut oils.  Paleo staples  like coconut milk, soup stock, canned tomatoes & paste, mustard, vinegar, olives & sugar-free pickles, fermented sauerkraut & kimchee, and dried herbs and spices will make your meals more interesting. Check labels for hidden sugars, starches, flours, soy and corn products, and any mystery ingredients that you can’t pronounce.

    Deliver yourself from temptation.  This might seem like a no-brainer, but if the first things you see when you open your cupboard are grain-based crunchy snacks, sugary sweet-treats and packaged convenience foods, that’s what you’ll reach for when you’re hungry, angry, lonely or tired.  Move them out of sight and reach, or better yet, get rid of them completely! Take any unopened packages to a local shelter, and leave the rest for the birds and squirrels.

    Your Paleo Plate

    That’s ‘plate’, not glass. If you have teeth, you should be chewing your food, not drinking it.  Digestion starts in the mouth, where chewing releases salivary amylase to break down starches, and prepares the stomach by signalling the release of gastric acid to digest your meal.  Chewing also tells your brain how much you’ve eaten, working with your senses to help regulate satiation and predict satiety.  When calories are taken in liquid form, your body doesn’t register what it has just consumed.  Juicing removes the fibre from fruits and vegetables, and even with added protein powder,  juices are digested more quickly and are less satisfying than their whole-food counterparts.

    More veggies than a vegetarian. Fill about half of your plate with vegetables at every meal.  They’re loaded with fibre, vitamins and antioxidants  to support healthy digestion and immunity.   Veggies should be your main carbohydrate source, supplemented with a bit of fruit.   Paleo eating is naturally lower-carb than the Standard American Diet, but you should eat to meet your goals and lifestyle.    If you’re very active, underweight, pregnant or nursing, you’ll need more carbohydrates from fruit and starchy veggies like beets, carrots, yams, and squash.   If your goal is fat-loss, a lower-carb diet can be beneficial in boosting your fat-burning metabolism. You may want to include more fruit and starchy veggies at the beginning and taper down your intake as you adjust to the whole food diet, to help avoid cravings and carb-withdrawal.

    Don’t go bananas.  Regardless of how many carbs you may need, your fruit intake should not rival your veggie intake. Although loaded with nutrients, fruit contains the sugar fructose, which, in excess, can be inflammatory and damaging to the liver and kidneys.  Aim for no more 1-3 servings of fresh fruit per day.  Dried fruit is called ‘Nature‘s candy“ for a reason, and should be treated as such.  The sugars are concentrated and you’re more likely to overeat dried fruit because it’s so sweet (and shrunken)… when was the last time you ate 14 fresh apricots in one sitting?

    Eat your meat.  Our bodies need protein, and lots of it, to build and maintain healthy muscle and perform just about every function in your body.   Take a tip from pro trainers and double your protein intake.  Protein cannot be stored by the body to use for energy later,  so each meal should include a generous portion of meat, fish, or eggs to ensure you get enough.

    Stop fearing fat.  Fat has gotten a bad rap over the years, but the research behind the low-fat craze has been both misrepresented and  misunderstood by scientists and health professionals.   Fat is an essential nutrient, helping turn protein into usable amino acids for energy and tissue repair.  The lower your carbohydrate intake, the higher your fat intake should be, to ensure enough non-protein calories are eaten.  The good news is that not only will fat keep you full, the more fat you eat, the better your body becomes at burning it for fuel, promoting  fat loss while preserving lean tissue. Load up on avocado, grass-fed meats and wild fish, raw nuts, coconut milk, and healthy virgin olive, avocado, coconut and walnut oils to meet your daily needs.

     Keep it simple. Not every meal has to be a work of art or an experiment in food substitutions.  Whole foods need little more than a bit of seasoning to bring out their natural flavour. Try roasting, braising or grilling your meats and veggies in large batches; leftovers can be combined into soups, added to salads, or packed as lunch for the following day.   Stash some healthy snacks where you’ll face the most temptation: the break room at work, your car, or front and centre in your fridge and pantry.  Eat when you’re hungry, and stop when you’re full.  If you don’t make it difficult, it’s easy to get the hang of it!

    Good luck to you, and good health!

    Take The 30 Day Whole Food Challenge!

    Who:

    You! Anyone who wants more energy, less body fat, more muscle, better sleep, and an improved mood! Get your friends, family, colleagues, gym buddy, and neighbours involved — they’ll thank you for it (and your body will too!)

    c

    c

     

    What:

    30 days of eating only delicious, nutritious, Paleo-approved whole foods.  This is not a diet, it’s a system reboot! You can eat as much as you want, with no calorie counting, weighing or measuring, just stick to the enourmous list of acceptable foods.

    Where:

    Everywhere! At home, work, school, social events and even restaurants. There’s nowhere that you can’t eat Paleo!

    Why:

    Optimize your health by eating the way our ancestors did, and eliminating foods that cause inflammation and contain little, if any, nutritional value. Most people will experience improved sleep, energy, and mood, lose body fat and gain muscle.  People who suffer from auto-immune and inflammatory illnesses, such as asthma, allergies,  irritable bowel syndrome, Crohn’s disease, eczema and psoriasis, often notice lessened symptoms. Diabetics (Type 2) often see lower, more stable blood sugar readings.  Everyone I have ever met who took the challenge felt better & healthier at the end!

    How:

    You’ll spend the next 30 days fueling your body with fresh meats, fish & seafood, vegetable, nuts and fruit! You’ll avoid all grains, legumes, dairy, sugars, sweeteners, processed meats and alcohol.  This includes (but may not be limited to) wheat, rice, corn, barley, bulgur, rye, oats, spelt, quinoa, kamut, millet, peanuts, lentils, beans, peas, butter, cheese, milk, yoghurt, cream, all sugar, honey, maple syrup, agave, all artificial sweeteners and packaged deli meats.  For a complete list of approved foods, (and answers to your ‘Can I Have…?’ questions), check out www.whole9life.com

    When:

    NOW! Don’t wait, or psych yourself out. Start now. It’s not hard to follow this plan for 30 days. It will be harder to quit eating this way when you’re done the challenge, once you realize how good you can feel, you’ll never want to go back!

    Alycia Duff-Bergeron, Founder and Clinic Director

    When I opened Anatomica in 2013 as my private practice, I was committed to offering an unsurpassed level of service and care to every client.  Today I have the pleasure of working with a skillful team of therapists and administrative staff that are equally committed to raising the bar in their fields and providing exceptional treatment. Our therapists are dedicated, professional, and focused on your health. Anatomica proudly offers some of the most effective manual therapy and functional assessment techniques, performed by therapists with several years of practical experience, all of whom demonstrate a considerable effort to further their educations and understanding of current treatment protocols. We invite you to visit Anatomica to experience effective, personalized healthcare in an inclusive space, staffed by practitioners that are setting a new standard of professionalism. We are Anatomica. Welcome.