Monthly Archives: January 2017

Magical Chocolate Avocado Pudding

Get cozy during these long winter evenings with some chocolate pudding you can feel really good about eating! This recipe takes about 5 minutes to put together (plus chilling time if you like your pudding cold). Enjoy!



  • 2 ripe avocados
  • 1 ripe banana
  • 1/2 cup cacao powder
  • 1/2 cup full-fat coconut milk
  • 1/4 cup almond butter – or other nut butter
  • 1/3 cup dates (about 9)
  • pinch of salt


  1. Place all ingredients in your blender or food processor and blend until creamy
  2. Chill in refrigerator for 1-2 hours, or eat at room temperature if you don’t feel like waiting.
  3. Top with coconut flakes, banana slices or whipped coconut cream as desired

Setting Wellness Goals!


A fresh new year is a great time to set some new goals for yourself and to reexamine past goals. So why do so many people abandon their new year’s resolutions within the first few weeks of a year? Chances are, the problem wasn’t in the intention behind the goal, but in the planning and execution.  Goals, if set effectively, should give you motivation and confidence to follow through.

So here is our quick guide to setting goals that you will be able to stick to.

  1. Take some time to think about where in your life you would like to see change.
    • Break down your life into different areas and assess your satisfaction with each area. Try printing and filling out a Wheel of Life. You might be surprised at what comes up for you.
    • Once you have found an area, you need to start setting goals. What do you think could be improved in that area? That’s a great place to start.
  2. Keep your goals positive. This is so important! Goals should never be shaming or bring you down. Instead, they should inspire you to make small, lasting changes in your life. Write down your goals and take a good look at them. Is the language positive?
  3. Set a very small number of  very well-defined realistic, precise and achievable goals
    • Consider sticking to just 1 or 2 goals that are very important to you
    • If you have a large goal, break it down into smaller goals, setting timelines for each
    • Use the SMART framework. Make your goals Specific, Measurable, Achievable, Realistic, Time-based
  4. Make a visual reminder. Write your goals down. Consider making a visual reminder that you will see every day.
  5. Keep yourself accountable
    • Identify the people in your life that you know will support you in your goals. Tell them what you’d like to achieve and what your timeline looks like. Most importantly: ask for their support in specific areas.
    • Set check-in times with yourself. For example, every 3 months make a note in your calendar to reassess your goals and measure your progress.
  6. Be gentle with yourself…no matter what
    • If you have trouble sticking with your goals, don’t beat yourself up. And definitely don’t give up your goal. When it comes to making lasting changes in your life,

If you are still looking for some wellness goals, may we suggest a few to choose from?

  • Take the time to chew every bite of every meal
  • Meditation/Breathing for 5-10 minutes every evening before bed
  • Set a bedtime and waking time and stick to it (as close as possible) 7 days of the week.
  • Eat one serving of fruits/vegetables from each of the following colour groups: dark green, orange/yellow, dark red/purple
  • Start a gratitude journal – write down 1 thing every day that you are grateful for
  • Give out 1 sincere compliment each day
  • Move your body for at least 20 minutes each day. Bonus: get outside and enjoy some fresh air and full-spectrum natural light while you’re doing it.

At Pacifica Naturopathic Clinic, we LOVE helping our patients set up a series of short-term and long-term health and wellness goals. Best of all, we’ll focus our efforts on helping you ACHIEVE them. Come on in to the clinic to see how we can help you.

Hidden Reasons Your Body May Be Holding on to Extra Weight

Cherry blossom

If weight loss is on your list of wellness goals, come in and see what you can do to help you shed those pounds safely and naturally. Below are some sneaky non-diet-and-exercise reasons your body may be holding on to weight.

  • Hormone Imbalance: extra estrogen is extremely common, in both men and women. Even moderately high levels of this hormone will cause your body to build more fat stores and hold on to water.
  • Stress: excess cortisol (stress hormone) will cause your cells to store  fat, especially around the belly. Restricting calories too much can also lead to high cortisol levels, which is why crash diets often don’t work.
  • Hypothyroid: low levels of thyroid hormone cause your metabolism to slow down, leading to water retention, low energy, low exercise tolerance and constipation.
  • Digestion: digestive issues such as food intolerances, poor food absorption, imbalanced gut flora (SIBO and candida) can lead to bloating, gas, retained water, low energy and food cravings.
  • Posture: tight muscles in a few very specific areas of the body can block your natural lymph flow, causing your body to hold on to extra pounds in the form of water retention, especially in your legs and abdomen.
  • Sleep: getting enough good quality sleep is necessary for hormone imbalance, including Growth Hormone, Melatonin, Insulin, Cortisol and Ghrelin:Leptin balance (hormones that are involved in appetite control).

The best part: everything on this list is testable and treatable right at Pacifica Naturopathic Clinic. If you think one of the factors above may be holding you back, come on in and see us.