Low Carb and Keto For Weight Managment


What I have realized this that everyone's experience with going keto / low carb is different. Some of the main changes I see are a reduction in blood sugar, sustainable weight loss, improved energy and mental clarity. I would also love to hear your story with the keto diet as I likely can learn from your successes!

At my last talk, we got a lot of great feedback and questions! I thought it would be good to go over some highlights and common questions about keto for weight managment. 

  • The ketogenic diet is a physiological diet achieved by decreasing simple carbohydrates and increasing healthy fats. 
  • When carbs are reduced to a certain level your metabolism begins to transition to using fat as its primary fuel source. 
  • Fats are used to make ketones in the liver. Ketones are used to make energy, lots of energy!
  • Your body runs a bit differently on ketones and at first actually has to learn how to use them! This can take a few days to months. Everyone is different depending on age, genetics and health. During this time it's important to take it easy. Some people call this the keto flu. We do not fully understand what causes it though. Some say it's because of detoxification while others say its the changes in water distribution and kidney function. 
  • Get around the keto flu by drinking lots of water with electrolytes (unless you cannot for medical reasons). Also eating lots of fresh vegetables will help because they are full of natural and highly bioavailable vitamins and minerals. 
  • In regards to weight loss, we see lots of variation. Most often I see a more of a faster loss of about 5 to 10 lbs in the first 2 weeks. Then less dramatic but sustainable losses over the following months. I have also seen many dramatic changes.
  • Having a good support system seems to be key. 
  • For weight loss, I do not like to focus on calories. This is because not all calories are created equal. For example, a calorie of carbs does not equal a calorie of healthy fat. I prefer focusing on educating a patient on what good keto food looks like. That said sometime we may need to review your macronutrient and calories if things are not going as expected. Eating too little can be a problem for some too. This highlights the importance of individualism in health. Interestingly most people report feeling less hungry on the keto diet so they tend to eat fewer calories. 
  • Low dietary fiber is a very common problem in our society. It can be easy to not get enough fiber on the keto diet. Fiber is found in vegetables. It helps to slow sugar absorption in the body. It helps make you feel full and go longer between meals. It feeds the beneficial bacteria in your gut which will support weight management and cravings! So make sure you are eating your veggies along with your fats.
  • To increase your fiber intake eat vegetables with all your main meals. Salads are great!
  • Many people report to that they do not like eating fats due to the oily texture. To get around this cover all you vegetables liberally in fats. Avacado oil, olive oil and MCTs are good choices. Add fresh herbs for flavor. Whip to make a creamy dressing or dips. 
  • A well-rounded keto meal is approximately 60 to 70% of your plate vegetables covered mostly in healthy fats like olive oil. A palm-size seving protein like beef, chicken, pork, or salmon. 
  • One other interesting thing that often occurs is that many feel a reduction in body size but their weight does not seem to reflect this. This may be due to changes in the other body tissues like bone or muscle. This may be because of an increase in human growth hormone. I will talk more about this in the future!

I look forward to hearing about your health journey with the keto diet.

In Health,

Dr. Jeffery, ND

Allergies and Autoimmunity - Find your triggers!


During this time of the year, molds and pollen begin to trigger seasonal allergy symptoms. Some of you may be experiencing them now. There are many supplements that can be used to support you during this time. For those with a history of allergies, treatment should be started before the symptoms arise and during the allergy season for best results. Helpful seasonal-allergy supplements include:

  • Vitamin C
  • Quercetin
  • Bromelain
  • Curcuma longa
  • Immune modulating probiotics

Autoimmune diseases like lupus, rheumatoid arthritis, and even diabetes continue to be on the rise in Canada. Markers of inflammation begin to rise many years before a full autoimmune condition has developed. At an early stage, mild symptoms like migrating skin rashes, fatigue, generalized aches and pains may be the only symptoms. The markers of inflammation that are elevated in the sub-clinical stage are CRP, anti-TPO, and ANA. You may even be able to predict a future autoimmune risk using these markers. Researchers are calling this predictive autoimmunity. This is the best time to treat. A key component to treating these conditions is to find the trigger of inflammation and remove it. Common triggers may be abnormal gut bacteria or other microorganisms, environmental triggers like pollen, molds, pesticides, other chemicals or food sensitivities. Finding the triggers and treating them is by far the most important component for naturally treating immune dysfunction. 

Over the past 2 years, Dr. Pincott has been mentoring me on her many protocols. During this time, I have developed a interest with bioresonance therapy or MORA therapy. The MORA machine is used to make remedies of foods or environmental allergens. When these remedies are taken, they help eliminate the allergic response to the substance. This procedure takes about 10 minutes. This desensitization procedure is often repeated three or more times to be fully effective. This procedure of making the MORA remedy is also a bioresonance treatment for the patient and helps the body's vitality in the healing process. A MORA remedy can be made during a regular visit.

4 ways to support the biological terrain


A balanced terrain is extremely important to health but it is almost always overlooked. The terrain is your body's internal garden. It includes your gut microbiome, pH balance, nutritional profile, hydration and detoxification systems. If you are familiar with gardening then this approach will make sense to you. If you are trying to grow a healthy garden, you must first create the right environment. You need clean, toxin-free soil, fresh water, and minerals. You will also need to balance the pH of the soil to the preference of the plants. When you have met these basic needs the garden will grow abundantly! The same is true for the body when the terrain is balanced the body will strive for health! 

4 ways to support the biological terrain include:

  1. Eat an abundance of green vegetables to support a more alkaline environment.
  2. Drink at least 2 liters of water each day
  3. Take a high quality probiotic to balance the microbiota in your gut. A spore based probiotic like Lactobacillus Sporogenescan create a gut environment where other beneficial microbiota thrive. 
  4. The lymphatic system removes waste products and transports immune cells around the body. Get your lymphatics flowing through light massage, stretching or physical activity. 

Deeper support can be achieved by enhancing you elimination pathways using herbal medicines and lymphatic drainage therapies. Bioresonance therapy can help stimulate the energetic capacity of the body. Ask Dr. Jeffery about elimination support and bioresonance therapy during a regular visit

A case for food sensitivity testing


One day my wife and I noticed a patch of rough skin on my 16 month-old son’s neck. Shortly after this, patches formed on his back and was getting worse by the day. They were light red, rough and itchy. These are the classic signs of eczema, which is very common in kids. He was having problems sleeping from the itching and we believe some digestive discomfort as well.

We tested him for food sensitivities. Soy, cow dairy, wheat, egg whites, apple, banana, and peanuts tested strong so we removed them from his diet and replaced them with nutritious alternatives. Interestingly, at this time he craved egg yolks and would refuse to eat the egg whites. I find that children's' taste for foods correlates well with food sensitivities quite often. Of course with the exception of sugar. All kids like sweet things even though most kids are sensitive to it!

I also added some naturopathic remedies from our dispensary. Lactobacillus rhamnosus GG has even been shown to prevent cavities and strep throat in kids. I used a liposomal Vitamin D spray to support his immune system because and it's easy to administer as a spray. Liposomal based remedies have superior absorption and deliver the nutrients inside the cells where they are needed. We used Manuka Honey and calendula cream to soothe his skin and gave him immediate relief from itching so he could sleep.

We noticed that when he was exposed to the sensitive foods, like cow's milk, over the next few days the patches would flare up again. The eczema patches did not spread after the dietary changes. Now after 2 months the patches are almost completely gone and we do not have to use the cream. He is also sleeping through the night and we have noticed he is much calmer. 

Combining the food sensitivity testing with nutritional remedies provided great results and I was excited to share this with you all. We have seen many of our patients benefit from the testing alone but from my experience combining this with other forms of naturopathic care ultimately brings the best results since most long-term health problems are multifactorial.

Over the years, I have seen naturopathic medicine shine for the vast majority of my family's health problems. Our family doctor is always impressed with the level of our children's health. I can not remember the last time we had to use a medication. I want to keep it this way. I wish all people could experience this wonderful kind of care but I know that there is often a financial barrier. Many do not even know that naturopathic medicine exists. That said, it is estimated that the majority of Canadians have extended health insurance and do not even realize that it may cover some of the costs for naturopathic consults! 

Gluten-Free Almond Flour Crackers Recipe


When you are on a gluten-free, low carbohydrate diet, sometimes you miss the familiar savory taste of a cracker. There are many options! I just tried this recipe and it turned out well. 


  • 1 large egg
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 3/4 cups almond flour, blanched or raw, finely ground*
  • *Finely ground (rather than coarse-ground) blanched almond flour makes the crispiest crackers.


  1. Preheat the oven to 350°F.
  2. Whisk together the egg, salt, pepper, and any additional spices or add-ins (see "tips," below.)
  3. Add the almond flour, stirring to make a cohesive dough.
  4. Place the dough onto a sheet of parchment, or a piece of plastic wrap. Pat it out with your hands, and top with an additional piece of parchment or plastic wrap. Roll the dough out to about 1/8" thickness; it should be about 10" x 12", or larger.
  5. Remove the top paper, and use a pizza wheel or knife to cut 1" squares. Move the cut crackers, along with their parchment, to the baking sheet. If you've used plastic wrap, spray the pan with non-stick baking spray, and transfer the crackers from the plastic to the pan.
  6. Bake the crackers for 14 to 16 minutes, until they're light golden brown. The crackers around the perimeter will tend to brown more quickly, so transfer those to a cooling rack and return the pan to the oven to finish baking the remaining center crackers.
  7. Cool the crackers completely before transferring them to an airtight bag for room-temperature storage.

New research on the use of a very low carbohydrate diet for diabetes treatment


In a recent study, it was found that a very low carbohydrate (ketogenic) diet dramatically improved blood sugar makers and reduced medication use. After 1-year of following participants, the researchers found:

  • Significant weight loss
  • A reduced hemoglobin A1C, the marker of blood sugar regulation.
  • 94% reduced blood sugar medications 
  • Liver health improved 
  • The diet was well tolerated.

These are exciting findings and reveal that diet really can be medicine!