Why do we have allergies?

Allergies occur because our immune system mistakenly sees pollen/allergens as a danger, and releases  histamine, from our mast cells during an allergic response. Histamines trigger the runny nose, itchy watery eyes, nasal congestion and sneezing. Main cause for seasonal allergies in Vancouver are tree pollens and grass pollens. 

Most over the counter drugs are anti histamines, meaning they block the release of histamine and dry everything up. But, these do come with side effects such as increased drowsiness, increased HR and blood pressure, dry mouth/dry mucous membranes, among other concerns. Using non drowsy antihistamines once in a while if necessary is OK, but long term throughout the entire allergy season isn’t ideal. More natural approaches are:

1. Reduce exposure/ Stay Indoors- You can track pollen counts in your area and stay inside when counts are highest
2. Shower regularly- If you are outside a lot, and suffer from allergies, showering morning and night will help wash pollens off your hair ( Where they can stick) and face
3. Use a Netti Pot daily or a sinus rinse- This ensures clear nasal passages and prevent sinusitis. These rinses help remove pollen from nasal passages and clear mucous build up
4. Keep windows closed in both house/car- This prevents pollens and dust from flying inside
5. Get an air purifier with filters/ Humidifier- Helps keep air clean and moist and nasal passages clear
6. De allergy your home- Dust and vacuum regularly esp. furniture, carpets and bedding
7. Limit dairy and other inflammatory foods- dairy is very mucous forming and can cause congestion along with other inflammatory foods ( sugar) 
8. Natural Supplements: 

Quercetin- Natural Anti histamine has been shown to block the release of histamine. Also found in apples, onions and black tea or as a supplement

NAC- Helps thin mucous and congestion

Stinging Nettle- acts as an anti-inflammatory to help with sx of hayfever

Vitamin C with Bioflavonoids- stabilizes mast cells which decreases histamine

Fish oil- Can help with inflammatory symptoms of allergies

Gut Health and The Microbiome. What exactly is this ‘ Microbiome’ anyways?!

There’s a lot of buzz surrounding the gut these days; Microbiome, leaky gut, dysbiosis and food intolerances! The world of gut and digestive health can be an overwhelming one to navigate, so let’s simply break it down and get back to the basics on what the gut microbiome is, and why it is so important to our overall health and wellbeing. Research is exploding with new information about how our gut’s function extends far beyond digestion, affecting things like mental health and mood, immune health, cardiovascular health and weight management to name a few. 

What is the gut microbiome?

Think of your microbiome as an entire ecosystem. A community of microorganisms including mostly bacteria, viruses and fungi. These are referred to as ‘microbes’. These microbes live mainly inside your intestines ( and on your skin) and play an enormous role in our overall health. These bacteria of course help with digestion and assimilation of our food and nutrients, but we are learning that their role extends far beyond that. There are various factors that influence the type and amount of bacteria we host. 

It is estimated that people have more ‘non human’ cells in their body than human cells. Roughly 40 trillion bacterial cells and up to 1,000 different species of bacteria are found in the gut and make up 1-3% of our overall body weight. ( 2-6lbs!)

While some of these bacteria are associated with disease, the majority are extremely important for the day to day functioning of the physiological processes taking place in our bodies. 

Such functions include:

• Digestion and Gut Health: Fiber plays an important role for or gut. Prebiotics, a known fiber, is digested by certain bacteria in the gut, easing symptoms of “IBS”. An imbalance of good and bad bacteria can cause these sx of IBS including bloating, cramps, and abdominal pain. This is caused by the fact that these microbes produce a lot of gas and other chemicals which contribute to intestinal discomfort. 
• Immune Health: The microbiome controls how the immune system works, from communicating with immune cells to responding to an infection
• Brain Health and Mood: Certain species of bacteria help produce neurotransmitters. Seratonin is a NT that is mostly made in the gut. There are more receptors for serotonin in the gut than in the brain. A number of studies show that people with psychological disorders have different species of bacteria in their gut, compared to healthy people. Other studies show that certain strains of probiotics can improve symptoms of depression and other mental health concerns. 
• Cardiovascular Health
• Metabolism and weight management

It is important to remember that our gut microbiome is unique to you and acts as a “blueprint”. Finding the right balance for optimizing your microbiome is a process that is unique to you, however there are many factors that influence the amount of overall bacteria we have, and the types of varying bacteria we have- both equally important for our health. Some of this in under our control ( think diet, lifestyle, food sensitivities, supplementation, hydration, stress management and hormone balancing) while others may not be in our control ( think genetics, illness, stressful events). Finding the right balance for optimizing your gut microbiome is a process that is unique to you. 

How does the gut microbiome develop?

The microbiome begins to affect the body the moment we are born. We begin to populate our gut very early in life, without knowing it. We first come into contact with it as soon as we pass through the birth canal. Some even suggest we are exposed to it in the womb. When you’re born there are many factors that influence the types of bacteria you host- your genetics and health of your parents, whether you were delivered vaginally or by C section and whether you were breast or bottle fed. 

As we age, the microbiome begins to diversify, meaning it starts to contain many different types of microbial species. There are various ways to shape the diversity of this flora, and as mentioned some are more difficult to change, therefore shifting our focus onto broader behaviors that we can control, is vital to promote a well-functioning gut microbiome.  

Eat a diverse range of food. Food rotation every 4 days will ensure differing and adequate nutrients and types of fiber, as well as preventing food sensitivities. Higher microbiome diversity is considered better for overall health. Such diversity may mean that your gut is in a better position to fight off and resist pathogens. Plus, if one strain of bacteria is for some reason unable to do its job, another similar type can step in. In particular, fibrous foods like legumes, whole grains, fruit and vegetables. 

• Eat fermented foods and take probiotics regularly. Think sauerkraut, tempeh, kombucha and kefir. These live bacterial cultures will restore gut flora and prevent an overgrowth of the bad bacteria. 
• Eat prebiotic foods. This type of fiber will stimulate the growth of healthy bacteria. Think artichokes, banana, apple, oats and asparagus
• Eat whole grains. Not only do they contain a lot of fiber, but beneficial carbs like beta glucan which are digested by the gut bacteria, help benefit weight, cancer risk, and diabetes.
• Eat foods rich in polyphenols. Plant compounds in wine, green tea and dark chocolate are broken down by the gut to produce healthy bacterial groth
• Avoid antibiotics as much as possible. These kill off both the good and the bad flora
• Get tested for food sensitivities and avoid yours. Foods that your body cant digest or break down further contribute to underlying inflammation in the gut and digestive concerns
• Avoid inflammatory foods as much as possible
• Supplement with proper digestive support such as ( probiotics) digestive enzymes, hydrochloric acid where it’s needed, L glutamine among others
• Avoid artificial sweeteners. Aspartame and others have been shown to increase blood sugar by stimulating the growth of unhealthy bacteria like enterobacteria in the gut microbiome. 
• Stress management ( think acid reflux, ulcers, inflammation)
• Sleep hygiene
• Exercise regularly 

What is dysbiosis?

In some instances the gut microbiome becomes imbalanced, meaning there is a disruption between the good and bad bacteria.  Researching is finding that this may actually be an underlying cause for some of the most prevelant clinical conditions we are seeing right now. In small amounts these microbacteria found in our bodies are extremely beneficial and important for immune function and digestion, but when this balance is disturbed, with an increase growth in bad bacteria, this damages the way our digestive tract functions. As dysbiosis is becoming a growing problem in individuals, we are also seeing a rise in decreased immune function, thus leading to health conditions. 

Dysbiosis can be caused by various things such as:

• Overprescribing of antibiotics, wiping out all good flora, leaving it hard to repopulate and reseed
• Standard North American diet, high is processed and refined foods, sugars, additives and preservatives. These foods all adversely alter the flora and balance, creating and environment where bad bacteria/candida can flourish. This food is also nutritionally void and calorically dense, resulting in obesity yet nutritionally starved at the same time. 
• Foodborne pathogens, lingering pesticides, unwashed fruits and vegetables
• Drinking two or more alcoholic beverages a day/ drug use
• High levels of stress and anxiety
• Certain medications that decrease acid production ( PPI’s and antacids) 
• Exposure to toxic and heavy metals and chemicals
  
  Common symptoms of dysbiosis include:
  
  
• Bad breath
• Upset stomach
• Bloating and distention
• Nausea and or vomiting
• Constipation, diarrhea or irregular bowel movements
• Fatigue
• Brain fog
• Poor concentration and memory
• Vaginal itching/ yeast infections
• Skin infections and rashes
• Anxiety and depression

What is leaky gut?

Also known as increased intestinal permeability, is a digestive concern, where bacteria, toxins, and undigested food particles are able to “leak” through the intestinal wall.  Generally speaking, a healthy gut itself has a barrier and tight junctions that are effective at keeping these contents from getting absorbed into the bloodstream. An unhealthy gut lining may have large cracks or holes, allowing this partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and may change the gut flora, thus affecting digestion and varying other inflammatory health conditions. 

Research is booming with studies showing that modifications in the intestinal bacteria and inflammation may play a role in the development of several common chronic diseases. We already know that increased intestinal permeability or “leaky gut”, plays a role in GI conditions such as IBD (Chron’s and Colitis), Celiac disease and IBS. Other studies are showing that leaky gut may be associated with autoimmune conditions. This is an exciting time in science and medicine for the continuing development of how our gut microbiome directly influences our overall health. 

Luckily, as we can see, there are several things we can do to keep our gut microbiota healthy, balanced and functioning optimally. How you eat, your exercise and sleep habits, your stress management techniques, the supplements you take and medications you take all affect and are examples of healthy gut loving tips all within our control. 

10 reasons for stubborn weight loss

Are you feeling frustrated by the fact that you are “doing everything right” but the scale isn’t budging? 

Is it my metabolism?

Is it my genetics?

Is it my age? 

You aren’t wrong in thinking that something else must be going on. There are fundamental physiological reasons why you may be struggling to lose weight.  Let’s break it down

10 Reasons You Can’t Lose Weight

***Before we get into some underlying causes of weight concerns, make sure your fundamentals are there:

1. Portion Distortion - I am not a fan of counting calories per se, but I am a fan of knowing the basics of what you are putting into your bodies… so over time you get to a point where you are conscious of your choices and no longer need to “count”. I love my fitness pal for this reason and encourage all my patients/you to input a week’s worth of food so you can visibly see where you may be going wrong. 

• People can overdo it 100% on “Healthy foods”. Prime Example: Nuts. Nuts are a healthy addition to your diet- healthy fats, anti-inflammatory, source of protein, fiber etc.  BUT one serving of Brazil nuts is 2 nuts! A serving of almonds… 6 almonds. So, if you are eating nuts like popcorn, you aren’t going to lose weight.  Same goes for other “healthy super foods” like avocado, chia, flaxseeds, hemp hearts, coconut products etc. etc.  Sugar/carbs and sodium matter too, potentially more than calories/fats

2. Mindless eating- Snacking while you are cooking/prepping a meal can translate into eating an entire meal before you sit down for your meal. Stay mindful of this. Along with other downfalls including  licking a spoon, licking the knife you made your PB sandwich with, eating your kids food they didn’t finish ETC

3. Real VS. Fake Ingredients — beyond the amount you are eating, is what you are eating. Many people who are trying to lose weight stick to “low calorie” food items, which are usually loaded with chemicals and ingredients that your body can’t recognize. If your body can’t recognize an ingredient, it will store it. Always remember, when you take an ingredient out to make it “low fat”, “gluten free” “sugar free” etc., other ingredients have to be added in to help maintain the flavor and texture profile… these added ingredients are usually processed. 

Weight loss is often about moving into a whole food, anti-inflammatory food plan that includes foods your body can recognize and therefore utilize efficiently.

***Now that we have covered some fundamentals, let’s talk about underlying health concerns that can affect weight loss efforts: 

4. Chronic Stress/ Cortisol and Adrenals — Stress is a major factor for stubborn weight loss. We live stressful, fast-paced lives, more stressful than our body was ever designed or intended to handle. Stress elevates cortisol and adrenaline, hormones responsible for “fight or flight” in what your body perceives as an emergency —this is a healthy stress response. Chronic stress, however, creates a constant increase in Cortisol levels, which cause the body to “store and reserve” resources for a later time when we will need them. This is the Cortisol Belly or spare tire in the midsection people have a hard time losing when they are under stress. 

5. Hormone Imbalances/ Estrogen Dominance-Our Sex Hormones’ are Estrogen, Progesterone, Testosterone and DHEA and all need to properly balanced for adequate weight management. 

Estrogen Dominance — too much estrogen relative to progesterone (Since balance is key here) plays a role in weight gain. Estrogen is a fat storing hormone, whereas Testosterone is a fat burning hormone. Females who have high Estrogen levels (Xeno-Estrongen exposure in our environment too; Animal Products, Parabens, Plastics and BPA’s etc.) are more likely to hold weight/fat around their thighs, butt, back, arms and bellies. Estrogen dominance can cause increased cravings and decrease metabolism. The balance here is lowering estrogen while increasing progesterone. 

Low Testosterone — Not only is Testosterone a fat burning hormone, men and women lose it as they age ( Peak levels decline after 25yoa) T is required for muscle mass, and we all know how metabolically active muscle mass is. The drop in T can cause an increase in body fat, insulin resistance, heart disease and even certain cancers. Exercise is crucial here to help build T levels (Along with other support I can provide) but maintaining muscle mass and activity in the gym will maintain these levels quicker. 

6. Lack of Consistent Quality Sleep —Poor sleep habits and sleep loss can boost cortisol levels and accelerate pre diabetes and insulin resistance. Being on our phones before bed with the bright lights affects our ability to get into deep restful REM sleep. Furthermore, when you’re tired, your body craves sugar for “energy” and calories. Notice when you are tired, you inherently want to eat more. 

7. Food Sensitivities and Inflammation — undiagnosed food sensitivities may contribute to weight gain or the inability to lose weight, fluid retention, increased appetite and Inflammation.  One (of the many) weight loss hormones is called Leptin, which is responsible for regulating your body’s appetite and metabolism. In healthy people, the production of leptin signals the brain to suppress appetite and speed up metabolism—leading these people to feel less hunger, burn more calories and lose the excess fat. Chronic inflammation, however, impairs the brain’s ability to receive leptin’s appetite-suppressing message.

8. Thyroid Dysfunction —One of the more common imbalances I see in my practice is Hypothyroidism. Hypothyroidism, a condition where the thyroid gland does not produce enough thyroid hormone, is characterized by unexplained weight gain and/or difficulty losing weight. To find out if your thyroid gland is functioning properly, we need to do a blood test with all your thyroid markers; TSH, T3, T4, Thyroid antibodies. (Best bet is to do this privately so you get the whole panel) Cofactors are also involved in proper functioning of your thyroid such as Selenium, Iodine, Zinc, B vitamins. The key here is looking for “optimal”. Not “normal” or “in range”. The reference range for Thyroid health is quite large, so getting to an Optimal TSH is key.  

9. Insulin Imbalance — if your blood sugar levels and insulin are off, you may experience intense carb cravings, a rollercoaster highs and lows of hunger/blood sugar and energy levels, difficulty losing weight and excess belly fat. Insulin resistance means your cells can’t absorb the extra blood glucose your body keeps generating from the food you eat, and your liver converts the glucose into fat. Processed foods high in carbs and refined sugars (even natural sugars- think dried fruit) play a role in insulin resistance. Insulin imbalance can give rise to Type 2 diabetes so it is important to get those numbers under control. One of the most helpful ways to reduce blood sugar levels ( aside from the more obvious getting rid of carbs/sugars) is to practice Intermittent Fasting. This 16 hour “fast” helps your body burn off glycogen stores that may be contributing to weight gain. 

*** Lastly, address the mental-emotional and psychological reasons behind your eating, and the effect they are having on your weight loss efforts: 

10. Heart, Head and Habit Hungers VS. Healthy Hunger — the terms I have coined in my practice for the psychological reasons people overeat and turn to food. 

Healthy hunger: Hunger as we know it

Heart Hunger: Emotional eating

Head Hunger: Scheduled eating

Habit Hunger: Habitual eating

How to navigate a Keto Flu

What to expect during your first week on the metabolic ketogenic reset

Keto Flu & How To Help

“Keto flu” is a term for the fatigue some people may experience during the first few days of a low carb diet. Your body is withdrawing from carbohydrates and adjusting to running on fat. For some, this adjustment comes seamlessly without many symptoms. For others, the adjustment period can me more intense and come with a series of symptoms. The “flu” usually sets in between day 3 and 7. It typically ends between days 10-14. The symptoms may be exacerbated if you have previously sustained a high carb diet, are dehydrated, not supplementing with electrolytes or under excess stress paired with adrenal insufficiency. 

Symptoms of Keto Flu are:

●     Headache

●     Dizziness

●     Heart palpitations

●     Nausea

●     Diarrhea 

●     Muscle cramping 

●     Weakness

●     Decreased athletic ability 

The best and easiest place to start with Keto Flu is water and electrolytes. This helps flush the system. Be sure to include electrolytes such as magnesium and pink or white sea salts. 

Beyond Keto Flu, there are a few other potential side effects to note, some may appear rapidly while others have a slower onset. Regardless, these are signs and symptoms of your body talking to you. If ignored, your body will talk louder and louder until you address whatever is going on. Some other things to watch out for are:

●     Skin changes: your skin is your largest organ and one of the main sites for detoxification. Because of this, any time you dramatically alter your diet or embark on a detox plan, your skin may get substantially worse before it gets better. It might be in the form of acne, rashes, itchiness, dryness or flaking 

●     Bowel changes: Any dietary changes can affect the natural digestion and elimination schedule you are used to. FOr some, detoxing and supplementing with MCT oil plus increased fats can lead to loose stools or diarrhea. Some people may also report constipation or more hard stools. The body often needs transition time until things normalize again. When symptoms persists we have many options whether it be herb, nutrient or botanical extract to assist the body in digesting and breaking down the foods you are consuming. It may also be a food intolerance from something new you have introduced. 

●     Bad breath: one hallmark sign of being in ketosis is bad breath. It is often temporary and can be masked with proper breath mints or sprays and impeccable oral hygiene. We have many options of mints and gums that will help you get around this during your transition. 

●     Hair loss: you may experience hair loss with rapid weight loss. However, there is usually an underlying cause for the loss and once the root issue has been addressed and corrected your hair will grow back quickly. A proper workup for hair loss includes iron deficiency, hypothyroidism and nutrient deficiencies. You must also ensure that you are eating adequate calories and are avoiding any extreme calorie restriction periods. 

Reacquainting yourself with Healthy hunger

Did you know that as babies we were actually born with these hunger and satiety cues? Babies naturally eat when they are hungry. They cry asking for food and innately stop when they are full. Along the way, as adults, these cues have been lost or forgotten, and now we need to reacquaint ourselves with them. Lets bring it back to Healthy Hunger

1. Establish your why.  This is a very crucial step in your ability to get back to healthy hunger. “why” do you want to do this? It has to go beyond the “ I want to lose weight” piece. Specifically, why do you want to lose weight? This “WHY” will becomes your motivating force and the difference between eating the cooking or leaving it alone. People with a strong why will always be more successful than people who don’t. once you have your “why” determined, write it down and place it somewhere where you can be continually reminded that it is more than just looking good.
2. Keep a Diary.  I want you to record what you are eating. Everything ranging from breakfast, lunch, dinner, snacks and beverages.  It would be extra beneficial to write down what times you are eating at as well. Studies show over and over again that people who keep a food diary not only consume fewer calories, but are more accountable to themselves and in tune with their bodies. I want you to take it one step further, and record your moods and emotional responses to the changes you are making. This will help you when you start doing the deeper work to get you through ‘Heart Hunger’. 
3. Practice mindful eating. Stop and literally chew your food aiming for 20 complete chews. Put your fork down in between bites. Take a breath. Taste the food. Enjoy the textures. Stop eating on the go, on the run, in front of the tv, in front of the computer screen or when talking on the phone. Be present in the moment as you are eating. When you are eating, try making it the only activity you are engaging in. When you make your first sigh of being full, that is your cue to stop. 
4. First Raid the Kitchen. You are tasked to go through your kitchen with a big old box and a giant garbage bag. In your box goes your unopened canned and perishable goods which you can provide to those in need, a local shelter or community centre or charity. Into the garbage bag goes the stuff that has already been opened and that you now need to get rid of. It isn’t enough to say “ oh my daughter will eat that box of cookies”. Nope! You will! One night four nights from now, when this shift just seems too hard, you will think just one is ok or maybe two. Maybe you will eat the whole bag, maybe you wont, but we want this stuff out of your house, out of your body and out of your life, so throw it out now instead. By not having temptations around you, you will better be able to remain focused and in control and making and sticking to these necessary changes. 
5. Then love the kitchen. My hope is that your transition to a whole foods sparked a love for being in the kitchen. To stay healthy, you must really make your own food from whole ingredients from the earth. Processed foods contain so much added preservatives, sugar, salt and unnecessary preserving agents, additives and chemicals that we should not be consuming them in the quantities we are. In fact, I can argue that these foods really are the reason we are facing the obesity epidemic we are today. Please take the time to cook homemade meals. They do not need to be elaborate or fancy, all I ask is that they are made from real food and real ingredients that you can pronounce and recognize. It may seem overwhelming at first as we are all busy people with a lot going on, but that is definitely no excuse to frequent a drive through 5 times a week, or indulge in takeout or delivery on a regular basis. It is possible to eat healthy and wholesome every meal of every day, it just requires getting organized and planning a bit at first, until it becomes easier and more manageable to carry out on a regular basis. My trick is to cook up a storm at one time, allowing extras to be frozen and placed into portioned containers for another day that you may in fact be too busy, or too lazy and don’t feel like making something from scratch. I always recommend meal prep on the weekends, when you have one hour, instead of watching tv or while the laundry is running, to make the time. If you wait to find the time, it wont happen. You have to make the time, make it a priority so it actually gets done. Here are a few ideas to prep for the week: 

• Boil a pot of quinoa- it makes for a great protein rich salad topper in the week
• Salads in a jar. For quick lunches at work, layer salad dressing, lettuce, kale, veggies and toppings in a mason jar.
• Hardboiled eggs
• Chicken breasts sliced for salads or stirfrys
• Salmon cakes
• Bean burgers
• Bean salads
• Homemade guacamole
• Homemade hummus
• Nut butters
• Sliced fruit and veg 
• Roasted vegetables
• Stews
• Soups
• Chilis

These all make for quick and easy meals or snacks that you can take on the go, or freeze for a lunch or dinner at a later time. Making meals ahead of time, grocery shopping, chopping, planning and prepping both meals and snacks will become an extremely important factor in your success. When we are busy, and don’t have anything prepared, we reach for what is quick, easy and convenient. 

1. Use the Hunger scale daily. The hunger scale is a tool that will help aid you and guide you toward your goals by avoiding mindless eating. This should keep you in touch with your hunger and satiety centres. 
2. Starving- weak, lightheaded, irritable
3. Uncomfortably hungry- hard to concentrate
4. Very hungry- ready to eat now, stomach is rumbling
5. Slightly uncomfortable- starting to feel signs of hunger
6. Comfortable and satisfied
7. Perfectly comfortable
8. Full- a little bit uncomfortable
9. Uncomfortably full- starting to feel bloated. “I ate more than I should have”
10. Too full- need to loosen pants
11. Stuffed - food coma, thanksgiving dinner full, Christmas dinner full, cant breathe full

Realistically, you should only eat if you are feeling 1, 2 or 3. Put your fork down at 5 and wait until the next meal to eat again. If you are trying to lose weight, stopping at 5 allows you to eat less than your body is burning. Don’t wait for 1 or 2 to start eating. By this point, all rational decision making has gone out the window and the likelihood of you reaching for a salad is overwhelmed by a biologically propelled craving for calorie dense food. Start eating at number 3, when you are very hungry and ready to yet, yet not desperate enough to eat anything and everything in your path. You want to have enough hunger pangs that your cue to eat is evident and clear, but still being able to stay in control of what and how much you are eating, making the right choices for both. Once again, don’t wait until you are weak, light headed, dizzy, shaky or irritable. If you do, your next steps will take you further away from your goals and habits that we are trying to positively change. Always ask yourself, is this taking me steps closer to my goal or taking me backwards away from my goal? Is this helping me or hurting me? Is this in alignment with what I want? 

Now, the next part of this hunger scale. When to stop? Stop eating at number 6, when you are perfectly comfortable and satisfied. You may feel like you could or would want to eat more, but could quickly shift to too full, bloated and reach to loosen your pants. It takes 20minutes after you have eaten, for your brain to register full and have the satiety signals kick in. so if you stop eating slightly before you are too full, 20 minutes later you will likely be there. Staying on the hunger scale between number 3 and number 6 should be your goal. This will ensure you don’t starve and don’t stuff, it will also ensure that you feel lighter and more energetic as opposed to lethargic and heavy. If you need to check in mid meal, and see where you are at on the scale, go for it. Actually, I encourage you to do so. Put your fork down, take a breath, and check in with yourself. Over time, practicing this routine will become a sure habit and healthy hunger will be established. 

The Scary Facts About Heart Disease and Women That Will Get Your Blood Pumping

I bet when you think of a heart attack, you imagine an older, larger man clutching his left arm before crashing to the ground. You probably don’t immediately think of your Aunt Susan or your best friend Kim, or your son’s teacher Mrs. Dhaliwal. Maybe because Auntie Sue always seems to have so much energy and Kim is young and Mrs. Dhaliwal…well, she’s a woman and women have 99 health issues but heart disease isn’t one of them. Right? Wrong! 

Here are some scary statistics you need to know about, straight from the Women’s Heart Health Report of 2018:

Every 20 minutes a woman in Canada dies of heart disease.

Heart disease is the leading cause of premature death for Canadian women.

5 times more women die from heart disease than breast cancer.

Early heart attack signs were missed in 78% of women.

Women who have a heart attack are more likely to suffer or die from a second heart attack than men.

Why the gender bias then when it comes to heart disease? 

The bias begins in research. Two thirds of clinical research on heart disease focuses on men and is then applied to the entire population. This makes no sense when women’s hearts are anatomically different from men. Our research is sub-par, and our testing methods follow suit. You can’t get accurate information about a woman’s heart from a machine that is designed to test a man’s. According to Yves Savoie, CEO of Heart & Stroke, “Women’s hearts are still misunderstood. We are decades behind in our knowledge of the differences between men’s and women’s hearts.”

The Women’s Heart Health Report http://www.heartandstroke.ca/-/media/pdf-files/canada/2018-heart-month/hs_2018-heart-report_en.ashx?la=en&hash=3BBC7F1DD1DA3EDC6B2B0E9BB31E855268C051EB put out earlier this year by Heart & Stroke is telling and terrifying – but important to read and understand. Ladies, knowledge is power. And teaming up with a medical professional you trust is a great part of advocating for your own best health.

In my practice, my focus is on preventative care for this life-giving organ. Each patient is different and requires a customized plan but there are some general things you can do to keep your heart happy. 

HERE ARE 5 TIPS TO HELP YOU LOVE YOUR HEART

1. Eat a low-sodium diet that is loaded with fruits and vegetables. Remember, not all vegetables are created equal – swap a Caesar salad for a quinoa and black bean salad the next time you are out for lunch. Think of it as making one choice at a time. When you feel hungry next, make the best choice you can. 
2. Work that muscle! And do it in a sustainable, fun way that is perfect for you. That might mean starting out twice a week with a personal trainer. Or it could mean looking up videos on how to use the stairs at home to work out your glutes and quads. Throw in some music! Choose to make this your time. And if you start out slowly and then build up, you’re more likely to continue working out over a longer period of time than if you burn yourself out at the gym 6 days a week. 
3. Look for ways to reduce stress. Ok, easier said than done, you tell me. I get it. I’m a mom and I work and I do everything I can for my family. But I know that if I don’t take some time for myself, I start to lose my edge. Working out helps me reduce stress but so does saying ‘no’ to things I really don’t want to invest my time in. It’s going to look different for everyone but if you can work in one way to reduce stress at this point, that is a great start! It’s amazing what an hour in the garden by yourself can do if you’re someone who loves to connect in Nature. Lowering stress reduces your blood pressure which significantly decreases your chance of a heart attack.
4. Take heart-healthy supplements to support everything else you do. There are many different brands and products that you can find in health food stores; it’s best to check with your naturopath to decide what would work for you. In general, CoQ10, magnesium and omega 3’s are noted for their heart-healthy properties. CoQ10 can increase levels of HDL (also known as the ‘good’ cholesterol) tipping the ratio in favour of a happy heart. If you experience palpitations, you may be deficient in magnesium which is responsible for innervating the nerves that keep the heart beating regularly. And if you haven’t jumped on the omega 3’s bandwagon, you may want to look into this. Fatty oils from fish like salmon, mackerel and herring are known to decrease triglycerides and lower blood pressure among other amazing benefits. 
5. Keep a record of any symptoms that bother you. Sometimes by the time we get in to see a medical professional, we forget the details of the incidents we want to talk about. Like how long a palpitation lasted, or when it occurred, or what else was happening at the time. These could be important details to mention so it’s best to keep track somewhere. Along the same vein, if you are dissatisfied with your visit or didn’t feel ‘heard,’ advocate for yourself by speaking up again. And if you are still not feeling comfortable with the results of a visit, try a second opinion. 

You have many people counting on you to live a long, healthy life but there’s no one more in control of that than you. It’s important that medical research catch up to the point where more is known about a woman’s heart and what makes it tick – and what makes it not – but in the meantime, there is a lot you can do to advocate for yourself and take care of your precious heart.

8 Ways To Combat High Blood Pressure In The Kitchen

The Silent Killer. Sounds like the title of a movie you don’t want to watch alone, late at night; it conjures up the image of a dark shadow lurking by the living room window, looking in on the unsuspecting babysitter. Unfortunately, the silent killer we’re talking about here relates to your health and isn’t something you can switch off or ignore. 

High blood pressure, or hypertension, has earned this nasty nickname because it can be present without any symptoms. It’s also one of the leading causes of death in North America. Unlike a horror movie, however, you have some control over how the scenes play out! Knowledge is power and there is plenty of information out there that is helpful, encouraging and even life-saving. I’m dishing out the goods here, like a handy cheat sheet for you to embark on a path to a heart-healthy lifestyle. 

To begin with, it’s important to understand what blood pressure is and why you don’t want it to be high. Basically, as your heart pumps blood throughout your body, it pounds against the sides of your blood vessels. Your blood pressure is the strength of that pushing. So, you can see that if your blood pressure is too high, it’s bad news for your arteries and your heart; they all become weaker. This can lead to heart attack and stroke.  

As with most matters of the body, what you eat is vital! Let’s take charge by understanding how nutrients affect our body so we can combat high blood pressure with some good eats!  What you want to focus on is the relationship between potassium and salt in your body. These two must live in balance to keep your kidney happy. Your kidney eliminates fluids by filtering your blood, then sends the extra fluid to your bladder so it can see itself out. The kidney’s job is important because if we retain too much fluid, our blood pressure goes up. Unfortunately, when we eat salt, we disrupt the kidney’s work. But our friend, potassium, solves that problem by balancing out the effects of salt. It’s like its superpower! Thankfully, we can get potassium from a variety of fruits, vegetables and other foods so we can create a delicious plan of action that starts in the kitchen. 

8 Foods That Combat High Blood Pressure That Need To Be On Your Grocery List

1. Leafy greens. Get creative with your dark green lettuces, kale, swiss chard, mustard greens, spinach and cabbage! You can enjoy them in a salad but why not throw them in a smoothie? Frozen greens have just as many nutrients as fresh, and they help create the perfect texture for a creamy smoothie. Add a handful to your wrap or sandwich or wilt some on the stove with some balsamic vinegar to dress up your plate. Throw a little baby spinach into your tomato sauce in the last few minutes of cooking before you serve it on your whole-grain pasta. There are so many ideas out there that make eating at least one serving a day super easy. https://lesliebeck.com/articles/2017/04/24/7-ways-to-eat-more-leafy-greens
2. Berries. These are also great fresh or frozen. A delicious addition to any smoothie or topped on cereal, granola or non-dairy yogurt, it’s not hard to get in a handful of blueberries, raspberries or strawberries. Berries also make a tasty dessert or snack, so if you can’t throw them in to a regular meal, you can have a guilt-free treat at some point throughout the day!
3. Beets. Also known as ‘nature’s candy’ and with good reason! They are so tasty simply roasted. They have a natural sweetness and are totally versatile in how you can serve them up. 
4. Oatmeal. Remember when you went to your grandma’s house for sleepovers and she served you a comforting bowl of warm oatmeal in the morning? She knew what she was doing! It’s a high-fiber, low-sodium way to start the day, and very easy to prepare. Try this overnight oats recipe and then add in your berries for extra heart-healthy goodness. http://ohsheglows.com/2015/07/22/vegan-overnight-oats/
5. Bananas. Have you heard of the Potassium Bullet before? That would be your average banana, super high in potassium and just as easy to eat, even on the go. Just another reason to love this natural sweetener!
6. Salmon and other fish with Omega-3s. There are so many good things to say about eating fish like salmon, mackerel, trout and others. They do wonders for your heart health because their omega-3 fatty acids lower blood pressure and triglycerides. The ways in which you can prepare them are countless and they can easily be paired with leafy greens for a complete meal that you can feel good about. 
7. Garlic. It makes sense that widening your arteries can lower your blood pressure, and superfood garlic does just that by increasing the nitric oxide in your body. Garlic is found in plenty of tasty (and aromatic!) dishes or if you’re brave, you can swallow it raw after chopping a clove and letting it sit exposed to the air for a minute. Chase it down with a glass of water and carry on with your day, knowing you just did something awesome for your hard-working heart!
8. Olive oil. Last but certainly not least, it’s easy to get in your good fats with some olive oil in your homemade salad dressing. You can make a simple vinaigrette like this one https://www.kitchentreaty.com/how-to-make-a-simple-vinaigrette-salad-dressing/ to dress up those leafy greens, or toss some plain olive oil and chopped herbs onto pasta for a nice light lunch.

When you are armed with this knowledge and a heart-smart grocery list, the ‘silent killer’ has got nothing on you! Get your culinary creative juices flowing in the kitchen and write the plot of your healthy life.

Does My Child Have Food Allergies or Food Sensitivities? What's the difference?

How To Differentiate Between Food Allergies and Food Sensitivities

Releasing the weight

A good friend of mine and I had a discussion about this topic, and I can truly say this was an “A-HA” moment for me in that it makes so much sense and is so inspiring and motivating,  I just had to share the concept with you to help us better understand weight and changing your mindset about weight loss, along with the judgement from others that comes when you mention you are “losing weight”. This is a touchy subject, and many people feel ashamed to admit they are on a diet for fear of judgement, or conversely, people continue to have negative self body images and negative self body talk when it concerns the topics of weight loss. 

Weight “Loss” has such a negative connotation if you think about it. Loss has a negative meaning, in that you have no control over what has been done. You lose your keys, you lose the remote, you lose your favorite scarf, and as a result you lose your mind~! This word not only denotes a lack of celebration, but it amplifies a total lack of control. When you lose something, it is without thought, intention and usually more often than not, by accident. You lose something, you don’t know where it went, you are often upset and bothered. Why are we using this word to support a change in weight!?

The choice to lose weight is a very intentional one, a process that has required strength, determination, hard work and in fact, complete and total control. The highest level of control actually. This should be celebrated with positive words and mention that  YOU are the one that made the change and success happen. Perhaps if we did this, weight loss wouldn’t be viewed as such a negative thing and in fact, more people would celebrate as opposed to pass judgment, as you are able to relay how proud you are of the results. How it was by choice, intention and control. 

Releasing the weight is a much better expression in my opinion. Why? Because it is a personal choice, that you have decided that you no longer want to hold on to the excess weight you have on your body, and have consciously decided to release something that no longer serves you or benefits you in your life. I have chosen to release the weight. Release the shame, release the burden that comes along with being overweight, release the stress and emotion linked to the weight, releases the physical weight off your shoulders. Release is such a positive word, letting something go is so refreshing and unburdening and freeing. Releasing something into the universe that you are letting go of and all that comes with it. 

What have you been doing? “I am changing my body”. I have decided to change the shape of my body. Again, you are in control of your shape and wanting to change what the shape looks like as opposed to losing the weight. 

Numbers are merely that, a number. Yet we are so controlled by this number. Nobody cares if the 1.5L of water you just drank weigh 3 pounds, or that you haven’t had a bowel movement in a couple days, or that you ate a large meal and have the weight of the food in your stomach. People are judged by a number and a loss of that number dictates success. 

We need to change the focus and take control back of the intention and work and dedication and power it takes to embark on a weight releasing journey. 

10 Carry-On Essentials You Don't Want To Leave Home Without

Summer break starts in just a few short weeks and that means that Canadians everywhere will be hopping on planes, jumping in cars and even catching trains to travel the great wide world. New Westminster Naturopathic Physician, Dr. Allana Polo, is here to make sure you make it to your travel destination happy and healthy with her recommendations of her favorite carry on essentials. 

6 Common Summer Health Concerns And How to Prevent Or Treat Them

The Weather Network is expecting a hot and dry summer across Western Canada. If the last few days are any indication we are definitely in for a hot one! Many of us Vancouverites spend the winter months complaining about rain and counting down the days until we see beautiful blue skies and warm weather. As much as we love the summer, many of us aren't quite prepared and our health can suffer! Luckily, New Westminster Naturopathic Physician Dr. Allana Polo is here to address some summer health concerns.

"Summertime is my favourite time of year, the sun is shining and people are outdoors getting active," says Dr. Polo. "As fabulous as Vancouver summers are, they also brings quite a few common health concerns that can be dangerous if left untreated. Luckily most of these concerns can be prevented before even happening and if you miss preventing them, there are some great natural remedies that will get you back feeling 100%."

6 Common Summer Health Concerns And How to Prevent Or Treat Them:

1. Sunstroke
Prevent It: Plan out your outside time by looking up the UV index for your city by the hour. This is a great website for doing that. Seek shade or plan to be indoors during peek UV times and enjoy sun time during hours where the UV Index is lower.
Home Remedy For Sunstroke: Drink lots of fluids including water and beverages like coconut water that are high in electrolytes, potassium and magnesium. Place cold towels on the neck.

2. Sun Induced Headaches-
Prevent It: Stay hydrated and wear hats that will block the sun from your eyes and UV protecting sunglasses.
Home Remedy For Sun Induced Headaches: Rehydrate your body. Spend time in a cool dark room with a cool compress over your eyes.

3. Mosquito Bites-
Prevent It: Make natural bug spray using oils that repel mosquitos which include cinnamon oil, lemon, eucalyptus and citronella. Eat foods high in vitamin B1 which are thought to change our smell and repel female mosquitos.
Home Remedy For Mosquito Bites: Dot bites with oil of oregano or tea tree oil. Rub with a wedge of lemon. Reduce inflammation with ice.

4. Sunburns-
Prevent It: Avoid peek UV index times and stay covered in sun shelters, with cool loose clothing and sun hats.
Home Remedy For Sunburn: Take a cool bath with oatmeal or baking soda. Apply aloe vera gel. Lay cool compresses that have been soaked in black tea on the affected areas of your skin.

5. Food poisoning-
Prevent It: Practice food safety and food handling best practices when preparing food for BBQ's and other summertime parties. Take note of how long food has been sitting out and if it's been properly chilled or heated.

Home Remedy For Food Poisoning: Drink ginger tea. Don't take immodium, let your body pass it. Alkanize your digestive system by mixing 2 tablespoons of apple cider vinegar with hot water and drinking. Load up on probiotics to restore the harmony of your gut health.

6. Bacterial Infection from public hot tubs or pools
Prevent It: Avoid going in the water if you have an open cuts or sores. Know the hot tubs you are using and how they are cared for. If they aren't cared for properly, avoid them.
Home Remedy For Bacterial Infection: Treat topically with natural antibacterial agents like tea trea oil and oil of oregano. Treat internally by consuming garlic and probiotics.

Dr. Polo's Healthy Travel Tips

Now that summer is almost here, many of us are hitting the road and roaming the world. In all the excitement of booking travel plans, packing and dreaming about adventures to come, it can be easy to forget about sticking with healthy habits. Travelling doesn't mean you have to give up on your health goals! New Westminster Naturopathic Physician, Dr. Allana Polo is here with her favorite tips for staying healthy while on vacation!

"Going on vacation does not mean you are going on vacation from your healthy habits and lifestyle ways," says Dr. Polo. "If you view vacation as a free for all, you’re more likely to come home feeling lethargic, up a few pounds and not rested from your trip, when you should be returning feeling the complete opposite. Don't be one of those people who comes back from their travels saying that they need a vacation to recover from their vacation. Stay on track with your goals so you're sure to come home feeling energized and motivated that you can be healthy no matter where you are in the world."

Dr. Polo's Healthy Travel Tips:

Plan ahead- Scope out healthy restaurants and grocery stores, view menus and create a "meal plan" before heading on vacation.

Book a place to stay with a kitchen- Preparing some of your meals yourself will allow you the freedom to eat the way you eat at home, eat local produce, and save yourself thousands of hidden calories.

Scope Out The Hood- The first day you arrive, take a walk around the neighborhood and check out your cafe, restaurant and grocery shopping options. Also ask staff at the hotel about their favorite healthy places to grab a bite!

Be Active Whenever You Can- It''s tempting to grab an Uber or hop on a sightseeing bus when visiting a new city, but consider doing exploring by foot! Rent a bike or strap on a pair of sneakers and get that calorie burn up while travelling.

Schedule Workouts- Just because you are on vacation, doesn’t mean you have to skip your workout. Most hotels will offer a pool or gym. Try for 30-minute workouts where your heart rate is elevated and you work up a sweat. That’s all it takes!

Find the Other Pleasures- Remember why you are travelling in the first place. Whether you are exploring ancient ruins, or lying on a beach in Costa Rica, focus on the pleasures of vacation that have nothing to do with food and everything to do with relaxation and new experiences.

Kick Your Sight Seeing Up A Notch With Added Weight- Whether your visiting the Eiffel Tower or strolling the beaches of Maui looking for sand dollars, strap on a pair of ankle weights or wrist weights while walking and sight seeing for an extra metabolic boost!

Practice 80/20... or 75/25- Chances are you've heard of the 80/20 rule. Eat healthy 80% of the time and treat yourself the other 20. When on vacation nutrition is often the first thing to fly out the window, often as soon as we get to the airport. Don't deprive yourself, enjoy your vacation, but treat yourself 25% of the time and make healthy choices the rest of the time.

Skip Tapas and Appies in Favor of Backpack Snacks- Stock up on healthy snacks at a local grocery store or health food store when you arrive at your travel destination. Pre-plan your snacking for throughout the day. Eat a healthy snack 30 minutes to an hour before you go out to eat. You are much more likely to order too much food an unhealthy choices when you look at a menu while starving versus when you have a bit of food in your tummy.

Take the stairs- Make a game of taking the stairs wherever you go. Skip the elevator at your hotel and go up and down the stairwell instead. Even if you are staying on a high floor and you can't imagine walking all the flights up, walk down the stairs to burn a few extra calories.

Dr. Polo's Tips For Spring Cleaning Your Health

1. Set S.M.A.R.T. Goals- Specific. Measurable. Attainable. Relevant. Time-based. 

2. Replace habits, don’t eliminate- Instead of cold-turkey quitting potato chips, replace them with something healthier that satisfies your crunch cravings. Like almonds or roasted chickpeas. This also helps you navigate social settings where there might not be a healthier option. Having a few potato chips at a party is no big deal if you have replaced them in all the places you can control, like your kitchen pantry.

3. Remember your WHY- Coming back to your ‘why’ in your moments of doubt or deflation can be the thing that sets you back on track. Are you working toward better health so you can enjoy watching your kids grow up? Put a nice family picture up near your treadmill at home. A visual reminder can sometimes be more effective than a mantra or vision in your head. But decide what works to help you remember your why.

4. Find support- Perhaps it’s an online community, family members, friends or colleagues. Find sources of support that you can check in with or who will check in with you as you journey toward your goal. Better yet, enlist them to join you and be in accountability partnership!

5. Stay accountable to yourself- Keep track via apps, a diary or a chart to track your progress. I find that those who monitor their own behaviour ultimately do a better job of sticking to their initial plan.

6. Limit your goals- Choose 1 or 2, not 10. This keeps you from getting overwhelmed and gives you enough time to make progress. Successfully modifying even 1 or 2 areas of your life can have a positive effect on other areas. Your quality of life can change with just a couple simple moves in the right direction.

Let's Talk Poo

Imagine you are handed a note every day with a message about your health. It indicates how well your digestive system is working, if there are signs of growths or other abnormalities in your intestines, if you are drinking enough water and much, much more. Now imagine not even looking at that note and flushing it down the toilet instead.

You wouldn’t do that, would you? So then, don’t flush your poop without taking a peek! New Westminster Naturopathic Physician, Dr. Allana Polo is here to explain.

"Your stools tell you a lot about what’s happening inside based on their colour, size, shape, frequency, texture and smell. There are many factors that affect your ‘number two’: your diet, your hormones, medications you are taking, and how much sleep and exercise you’re getting," says Dr. Polo. "Learning what is ‘normal’ for you based on some of these factors is a vital part of living an optimally healthy lifestyle. For example, you don’t need to be alarmed if you have a red tint in your stool if you recently ate a lot of beets, or cranberries or had something that had a red food colouring in it. However, if you are not accustomed to eating those foods and are suddenly finding red in your stools, you should speak to your healthcare professional."

Take a peek at this poop chart:

If you’re on the constipated side, there are a number of things you can do to soften your stools. Drinking more water and being more active are common options to start with. I would recommend those two action items as overall beneficial for you anyway. As well, take a look at your fibre intake. Are you eating enough fruits, vegetables and legumes to keep your stool soft and easy to pass?

On the other side of the spectrum, you may have diarrhea more often than you realize. Diarrhea isn’t always just water passing through without any solids. It’s also the solid matter that falls apart when it hits the water and is really mushy. This is saying something as well and it’s important to know what could be going on. Some really common issues could be an overgrowth of yeast in the gut and large intestine, bacterial overgrowth, food sensitivities, difficulties with digesting certain nutrients, eating a diet high in fat or grease, or even a lifestyle that induces too much stress.

Did you know that the gut is where the immune system ‘resides’? It's true! So that's why it's extra important to take good care of yours.

A naturopathic physician can get to the bottom of your poop problems by running food sensitivity and IgG blood tests, creating an elimination diet, and suggesting probiotics, digestive enzymes and glutamine which are restorative and healing for this incredibly important system.

Our body relies on the strength of our digestive system to fuel the rest of it so this is never something we should take lightly. Even when it’s embarrassing to talk about poop, it is an insightful conversation to have with a naturopathic physician. When you’re in the habit of looking before you flush, you have a lot to bring to the table for your own health.

Dr. Polo's Take on Ketogenic Diet and Intermittent Fasting

Halle Berry, Kim and Kourtney Kardashian, Kobe Bryant, Gwyneth Paltrow and Vanessa Hudgins... What do these people have in common (besides being gorgeous, rich, celebrities)? They are all shouting from the rooftops how they've never felt (or looked) better thanks to the popular eating trend-- The Ketogenic Diet. 

Spring cleaning your health goals

January is a promising month, isn’t it? We check out of reality before Christmas and indulge, indulge, indulge during December, while looking forward to the new year the whole time. We know we have a fresh start when we switch out the calendar, and that extra reassurance gives us the confidence we need to jot down all the changes we will make to live healthier, happier lives. Whether you wrote down your thoughts secretly in a journal, shared them with an online accountability group or declared them to your loved ones on New Year’s Eve, there was something magical about anticipating the best year ever.

And then came January. You fought in frustration for a parking spot at the gym (where did all these people come from?), made a meal plan the first week but by Wednesday realized you didn’t have enough ingredients, and signed up for a language class only to feel stressed out by this extra commitment in your daytimer. And on it goes.

Did you know that 92% of people who make New Year’s resolutions break them within weeks? https://www.forbes.com/sites/dandiamond/2013/01/01/just-8-of-people-achieve-their-new-years-resolutions-heres-how-they-did-it/#71dba3e4596b So, if you’re on the brink of abandoning yours at this point in February, you are there with a lot of other people. But crumpling up your page of resolutions isn’t something to be ashamed of. The problem isn’t you but likely the types of goals you are setting! Before you throw in the towel, hit the reset button and be smart about it. Make sure the goals you set are specific, measurable, attainable, relevant, and time-based. Apply each term to your goals, and read my tried-and-true tips below for a greater chance of success this year.

Specific – Know exactly what you would like to achieve. Be specific when you describe it. For example, “I want to be stronger” becomes “I want to increase the weights I lift by 5 lb every 8 weeks for the next 12 months by training 3 days a week (Mon, Wed, Fri) with my trainer. I will re-evaluate this goal after 6 months.”

Measurable – How will you know you have achieved this goal? In the above example, there is a clear outcome. If you are lifting 30 pounds more by the end of the year, then you have achieved this goal.

Attainable – If you were to implement this goal, what is the cost to you? Do you have to sacrifice too much? Is it too much of a leap from where you are right now? It’s not a bad thing to aim high because as you work toward that goal, you will moving forward from where you are right now and therefore, still ahead of the game at the end of the year. But, being too far away from the end goal can be discouraging.

Relevant – Is this what you actually want? Is this really important to you in YOUR life? Just because ‘reading more’ is on the list of Top New Year’s Resolutions of 2018  https://www.statista.com/chart/12386/the-most-common-new-years-resolutions-for-2018/, it doesn’t mean it’s for you. Before coming up with resolutions, come up with a list of your values and then choose goals that suit you.

Time-based – Set a realistic timeline for when you want to accomplish each goal and sub-goal. This spurs action. However, the emphasis here is on ‘realistic.’ Setting a timeline that is stressful can negate any of the positive outcomes you want to see. The whole idea is to make your year more enjoyable, healthy, and prosperous. Give yourself a deadline but also enough time.

5 Tips For Greater Success In Achieving New Year’s Resolutions

Replace habits, don’t eliminate. Instead of cold-turkey quitting potato chips, replace them with something healthier that satisfies your crunch cravings. Like almonds or roasted chickpeas. This also helps you navigate social settings where there might not be a healthier option. Having a few potato chips at a party is no big deal if you have replaced them in all the places you can control, like your kitchen pantry.

Remember your WHY. Coming back to your ‘why’ in your moments of doubt or deflation can be the thing that sets you back on track. Are you working toward better health so you can enjoy watching your kids grow up? Put a nice family picture up near your treadmill at home. A visual reminder can sometimes be more effective than a mantra or vision in your head. But decide what works to help you remember your why.

Find support. Perhaps it’s an online community, family members, friends or colleagues. Find sources of support that you can check in with or who will check in with you as you journey toward your goal. Better yet, enlist them to join you and be in accountability partnership!

Stay accountable to yourself. Keep track via apps, a diary or a chart to track your progress. I find that those who monitor their own behaviour ultimately do a better job of sticking to their initial plan.

Choose 1 or 2, not 10. Limit the number of goals you set so that you give yourself enough time to make progress. Successfully modifying even 1 or 2 areas of your life can have a positive effect on other areas. Your quality of life can change with just a couple simple moves in the right direction.

Yes, January is a fresh start. But really, so is today. If your resolutions aren’t coming together for you, today is a great day to sit down and figure out why. Use the smart method and the above tips to really nail your goals this year. Good luck and may 2018 be your best year yet!

Food Sensitivity with Dr. Allana Polo

I'm going to start this off by saying that what works for me, may not work for you, and it's best to work with a certified naturopath if you want optimal results with your overall health. Most of the procedures at Polo Health are covered by extended health if you have insurance!

Although I've done a food sensitivity test years ago a lot has changed since then (I'm no longer a Paleo Crossfit Competitor for one) and I knew it was time to visit Dr.Allana Polo again for another check on my digestion. The thing about food allergies is that they don't always present themselves as a typical "rash" or visible inflammation. I noticed my food allergies presenting on my skin. 

Skin is the largest organ and the toxins created by my inability to digest certain foods were unable to escape and cleanse my body properly. I noticed severe acne to the point that it physically hurt to touch my skin. I saw dermatologists and specialists, but I neglected to look within. I tried all the expensive lotions but I had to look at what was going on inside my body to properly take care of myself. 

There are two ways you can determine what foods you may be sensitive to. One way is the Food Sensitivity test. It's a simple test where Dr.Polo pricks your finger, collects a small amount of blood, sends it away, and results are back in 7 days. Your blood is then tested against 120 of the most common allergens. 

The second way is an "Elimination Diet", which is exactly as it sounds. You eliminate all foods that are known to cause issues in our digestion, then you reintroduce them one at a time for a duration of three days to see how you feel. 

Whichever route you go, the most important part of the equation is that you're committed. That's the only way to achieve results with either of these options. Success meaning that you're feeling your absolute best. Digestive issues can present themselves as headaches, skin problems, gas, bloating and more. 

Another tip I learned after my visit with Dr.Polo is that you can develop digestion issues if you keep eating the same food over and over again. A huge crutch for people who are heavily involved in the fitness industry is to meal prep, creating the same meal every day. Maybe your taste buds aren't getting bored, but your digestive track sure is. Make sure you keep things interesting when cooking for yourself or you may find that your "go to" meal is now making you feel sick your body isn't absorbing the nutrients it needs to. 

The two most common procedures that Dr.Polo does at Polo Health is the Food Sensitivity test and hormone testing. Click HERE to book an appointment with Dr.Polo. I have a few more appointments lined up with Dr.Polo and I'll keep you posted on my journey. I'm looking forward to showing how you can let food by thy medicine. 

Health is Happiness!
Mandy Gill

Anti-aging Nutrition: Beat the Clock with These Drinks

With no proven effective way of stopping the aging process, those of us concerned with the toll time takes on our body’s functioning and features have to turn to how we care for our body to slow the process. While there may be no magic potion, there are drinks you can make part of your nutrition plan that will provide anti-aging properties, strengthen the body and offer beauty benefit as well. Here are three that are hot in 2017, and for good reason: they deliver antioxidant and healing properties that improve your immune system and benefit your skin, nails and hair.

Bone Broth

Bone broth is enjoying a moment in the spotlight, but we’ve always known it to be a drink that offers healing and strengthening properties: remember your grandmother’s chicken noodle soup? Chances are that delicious broth was made by boiling chicken bones to release the beneficial marrow from inside.

Bone broth’s rich mineral composition strengthens the immune system. It contains beneficial collagen, which helps heal the lining of the gut and which strengthens and improves your skin and hair. Bone broth also contains a healthy serving of glycine, proline and glutamine. Glycine has been shown to slow the effect of aging. Proline supports the production of collagen, which aids in tightening the skin to avoid wrinkles. Glutamine helps remove toxins from the body, supports the immune system and aids the body in producing an essential antioxidant. As we age, our store of glutamine can deplete and when the body needs to tap into reserves, it has a drying effect that can be seen in the tone of our skin (muscle tissue thins, skin loses elasticity).

Red Wine

If a glass of wine at the end of a workday is your go-to for relaxation, you will rejoice in the news that a glass of red wine is actually good for you - from lowering cholesterol, supporting your heart to fighting cancer and stabilizing blood sugar. Red wine also has anti-aging benefits, thanks to it’s healthy dose of antioxidants called polyphenols, like resveratrol. Resveratrol acts to protect the body from damage by engaging a healthy inflammatory response, which can act to protect the skin from the effects of aging. Some of the effects of red wine can also be found in the very reason we turn to it after a long day: putting your feet up with a glass promotes relaxation. Stress has a lot of impact on the tone of our skin, and health of all our organs. So raise a glass, but be sure to practice moderation: one glass a day for women is recommended, and two glass for men.

Collagen Protein Powder

You may be familiar with collagen in skin care products for improving tone and suppleness. Ingestible collagen powder also has similar effects. Collagen is an insoluble protein, the most abundant in the human body and what holds the whole body together. As we age, our body’s production of collagen slows and the effects of aging can be directly tied to this reduced output - wrinkles, sagging skin. Women who consumed collagen once a day for eight weeks saw notable improvement in their skin’s elasticity and moisture. By fighting the loss of elasticity, collagen can also reduce cellulite and stretch marks.

Collagen is found in bone broth, but can also be ingested in a power form. This can be dissolved in warm or cold drinks for easy consumption.

Fight time with these powerful elixirs and reap the rewards of that glow from the inside out. Drink up to better aging!

Healthy Eating Starts Early: Helping Teens Eat Right

We all know the myths of adolescence: they sleep too much, party hard and indulge in fatty, fried and sugar-filled foods. As parents, we may feel our ability to control their lives, including their nutrition, is suddenly diminishing. While kids may be able to make unhealthy choices outside of the home, it is still very much advised that we try our best to instill healthy values in them within our control. And now science is underlining why this is so important.

A study from the Harvard T. H. Chan School of Public Health found that a higher intake of dietary fiber in girls during adolescence, reduced their breast cancer risk later in life. The greatest apparent benefit, as revealed by a large and long-running study of women’s nutrition, was found amongst women who ate larger quantities of fruits and vegetables in adolescence. The high intake of fibre during adolescence was found to reduce overall risk of breast cancer by 16%, and to reduce the risk of breast cancer before menopause by 24%.

This is an important finding that goes to underline why it is crucial that parents provide their kids with a foundation of healthy nutrition. Not only does it guide their own choices as they are afforded more agency in adolescence and young adulthood - it sets them up for a lifetime of healthy choices -  but it is now increasingly clear that early lifestyle factors influence long-term health outcomes.

More research is clearly needed to tease apart why an increase in beneficial fiber reduces breast cancer risk. The authors suggest fibre-rich foods may reduce estrogen levels in the blood, which are linked with the development of breast cancer. What I find most interesting about this study; however, is the importance it places on nutrition choices starting at a young age. I encourage parents to gather the resources and support systems they need in order to provide healthy and balanced food options beginning in babyhood, through childhood and into adolescence. Bring only healthy and nutritious food into the home, and provide balanced meals that can be shared together as a family. Children will come to love the food that is provided to them most often (yes, they will request carrots) and there is a place for treats as occasional indulgences. Foster a healthy relationship with food yourself, and model nutritious choices. Always be aware that they are watching! And that your choices as parents today, and their choices from adolescence onward, affect and shape their future health outcomes. 

A New Member of the Polo Health Family

We are used to welcoming new practitioners to our professional team, but this summer we welcome a smaller sweeter addition: a new baby in our family.

Dr. Allana Polo is expecting her first child this August, and will be leaving for maternity leave on July 20th.

During her absence, which at this time will be through the fall, Dr. Safia Kassam will take over working with all of Dr. Polo’s patients and any new weight loss referrals.

If you would like to see Dr. Polo for an appointment about your health, before she leaves to have a baby, please book your appointment now (they are filling up fast).

After July 20th, Dr. Kassam looks forward to working with you to meet all of your health needs. The rest of the team is also available, and while Dr. Polo takes care of her family, others will be taking care of patients and the clinic. Business is as usual, with our regular hours and services being offered.

Please join us all in congratulating Dr. Polo and her husband on this impending arrival!

To make an appointment with Dr. Polo, Dr. Kassam or another team member, call our office, or use the button below to book your appointment online. 604-544-7656.

** Dr. Safia Kassam, Naturopath

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Dr. Safia Kassam is a licensed Naturopathic Physician certified in intravenous therapy, Bowen therapy, acupuncture, and holds pharmaceutical prescription rights in BC. At present, Dr. Kassam has a focus in digestive disorders, including SIBO, as well as hormone imbalances, and weight management. Dr. Kassam is a professional member of the Canadian Association of Naturopathic Doctors (CAND) and BC Naturopathic Physicians Association (BCNA). Dr. Kassam is a sports enthusiast. She grew up playing competitive fastpitch softball, floor hockey, and basketball and is an avid Vancouver Canucks and Seattle Seahawks fan. She also enjoys spending time with her nieces and nephews, and traveling.

Grains Making You Gain? Why These Superfood Grains Are Making You Gain Weight

Most people have heard it: “Stay away from gluten!” The rise in gluten-free products, and mainstream accommodation of this common food allergy, sensitivity and now life choice, has us all aware of how gluten can be harmful for some, and cause discomfort and repercussions for others.  In our world today, gluten has been given a bad name. I am not at all surprised or disappointed gluten has a bad rap: I think many people show signs of gluten-intolerance, undetectable on even our most sensitive tests of intolerance. For example, people who show unexplained weight gain, or difficulty losing weight, have seen a lot of improvement on a gluten-free diet. Gluten intolerances may show no symptoms, but cause water retention and bloating.

Move over wheat, thanks to your demise there are other grains enjoying time in the spotlight. And not to rain on this grain parade, but I do want to point out that these so-called super grains may not be all good, for all people.  

I’m talking quinoa. I’m talking rice (white, whole grain or wild).

These grains have been called superfoods, and they are healthy for many people. Quinoa is the only grain that is also a complete protein, making it a balanced choice for vegetarians or those who wish to have less meat in their diet. And rice has been a staple in cultures around the world for centuries. Both of these grains, however, can create digestive difficulties for some people. And this really isn’t talked about, like it should be.

People who are unable to properly digest gluten may find they are also unable to properly digest quinoa and rice. The inability for the body to break down these foods can cause conditions like leaky gut - where a worn-down then porous gut lining allows food particles to escape into the bloodstream. The body’s response to foreign particles is to launch into attack mode. People with leaky gut can develop auto-immune conditions.

Those people who experience leaky gut are also likely to show digestive upset from many foods, which they were otherwise able to eat with ease. We know that the body’s inability to break down certain foods leads to water retention and bloating. This excess water looks and feels like weight gain, leaving many people puzzled why their “healthy” diet means they are gaining weight, or can’t shed the excess pounds.

If you suspect your body is not tolerating quinoa or rice - either because of chronic digestive upset, unexplained weight gain, a difficulty losing weight or auto-immune symptoms, switch to a paleo diet, which includes meat, vegetables and fruit. Give your body at least 6 weeks to show improvement. If this does the trick, it’s best to stay away from grains and adopt a diet that better suits your body. If you don’t see any improvement, go ahead and enjoy your quinoa. It might just be your superfood. Learn more about weight loss.

Surviving the Sugar Binge this Halloween: The Best and the Worst Halloween Treats

Halloween is just around the corner; for many kids and adults alike it has become a holiday that offers an excuse to eat candy - lots of it. 

So what’s wrong with all of that sugar? Lots, actually, including increased risk for diabetes, heart disease and cancer, mood-altering effects and suppression of the immune system. You know how kids can seem to bounce off of walls when they have too many treats? Sugar is supplying them with artificial energy but what goes up, must also come down. The sugar crash post-Halloween should give us all concern. Here are some of the worst offenders, which are chock full of glucose fructose, dyes, colouring, sugar (of course) and no nutritional value like fiber and protein.

Candy to Avoid:

Candy Corn

Twizzlers

Crispy Crunch

Starburst

Skittles

Butterfinger

Caramilk

What can you do instead of indulging, or letting kids indulge in the treats? You can choose healthier alternatives to candy. We’ll share a few ideas with you here. And if you are going to have a few or many (we know it’s hard to resist), there are some less sinful choices. We’ll give you the lowdown on that too.

Healthier Alternatives:

Real Fruit Gummies

Glosette Raisins or Peanuts

Seaweed snacks

A Juice Box (100% fruit)

Apple Sauce in pouches

Lara Bars

Cliff Bars (they even make mini ones)

1 bag Skinny Pop Popcorn

The switch technique: Ask kids to save a few of their favourites and then turn in the rest in exchange for a toy instead. Donate the unused candy items.

And if you really must indulge, try the least sinful of the bunch:

3 Musketeers

• At 63 cals a small bar, it also isn’t filled with caramel or peanuts. The inside is lighter and fluffier and therefore has less sugars and calories than other candy bars.

Tootsie Roll

• At 50 cals a roll, it can satisfy the chocolate fix with fewer cals than a chocolate bar

Peanut M & M’s

• At 90 cals a pack, these peanuts are loaded with protein and fats that keep us full and energetic plus fiber in the peanuts make it a better choice than plain M & M’s

Reese’s Mini Cups

• These have 88 cals for 2, fewer calories than a Reese's cup. Plus the small wrapping makes it harder to open (so you might eat fewer). The peanut butter provides protein

Raisinettes

• At 67 cals per serving, the sweetness of the raisins give you a sugar fix, plus the fiber in raisins make it a healthier choice

Kit Kat Chocolate Bar

• Each has 70 cals. The wafer middle gives you a satisfying crunch, with less calories for a lighter choice

Crunch

• With the rice krispy pieces it is a lighter option and comes in at only 60 cals

For adults, those little candy bars can haunt you everywhere - at the grocery store they beg to be bought, someone has put them out at work. Because they are little, you think one, two or a dozen can’t hurt! I was on Global TV recently sharing how many calories are in some of your favourites, and what you have to do to burn those excess calories off. In case you don’t want to add 150 situps and 490 Jump Rope Jumps each time you reach for 2 bars, it’s best to keep them out of your sight and reach as much as possible.

If you do plan on indulging, be sure to increase your vegetable and water intake pre and post Halloween, and to increase your level of activity to counteract increased calorie consumption.  Get plenty of sleep as well to support your immune system, which will take a hit with all of that sugar. Post-Halloween get right back on track with a balanced and healthy diet.

Do you have a candy soft-spot at Halloween? What are some of your strategies for avoiding a sugar-overload in your house?

Summer Ready Skin

The long hot days of summer are here and all that sunshine has us thinking about helping you get and maintain that healthy sun-kissed glow. Sometimes though summer can wreck havoc on our skin: creating breakouts, signs of premature aging (from over sun exposure) and sunburn from too much sun. Protect your skin all summer long by investing in a good skin care routine that includes cleansing, exfoliation and sun protection (Read tips here).

It is also a good idea to look at ways you can ease damage already done, such as if you have signs of aging on the skin or are concerned with skin blemishes and conditions. We offer many services - from wrinkle reduction to Clairisonic deep cleansing to combating problem skin with naturopathic remedies. Ask us about tattoo removal too!

Here's a sample of the Aesthetic procedures and support for summer ready skin you can find at Polo Health.

BOTOX

This is an extremely effective procedure for reducing the appearance of fine lines and wrinkles, in particular those caused my facial movement (crow's feet, forehead wrinkles).

Learn more.

RENEVA DEPIGMENTATION TREATMENT

Treat hyperpigmentation, sunspots, melasma and promote even skintone with this microdermabrasian chemical peel system with antioxidant and exfoliant properties. It will reduce fine wrinkles, improve skin tone and reduce pore size.

Learn more.

DERMAL FILLERS Dermal fillers are a popular anti-aging treatment because of their range of application and ability to ‘reverse’ signs of aging such as volume loss, deep wrinkles, and sagging skin.

Learn more.

PLATELET RICH PLASMA

Platelet-Rich Plasma (PRP) Therapy is in high demand as an anti-aging procedure that mingles advanced technology with the body’s natural capability to heal itself. In this procedure, the very own patient blood is separated into its active serum and platelet parts, that are then mixed with Calcium Chloride and injected into the wrinkles, folds and areas that need to be corrected.

Learn more.

LATISSE®

Allergan, the makers of Latisse®, has created a wonderful product that can extend length and volume to thin and sparse lashes. Latisse® solution is the first FDA approved easy-to-use at home treatment, to improve eyelash growth. When Latisse® is applied on a daily basis, eyelashes can become longer, fuller and darker. There has been a growing interest in this product ever since it was introduced due to its extraordinary results. Latisse® is a safe, convenient and non-invasive cosmetic procedure. It is the only lash growth product of its kind and is available by prescription only.

Learn more.

LASER/IPL

Photo Rejuvenation – Intense Pulse Light (IPL) uses a visible light that very effectively improves many of nature’s imperfections. Treatments can be done on the face, neck, chest, arms, hands and back.

Learn more.

CLARISONIC

We sell the Clarisonic skin cleansing device, which can cleanse your skin 6x better than your hands alone. It is gentle for everyday use.

Learn more.

FOR COMPLICATED SKIN CONDITIONS

Our team of Naturopaths and Integrated Medicine Doctors are also available to help you heal from acne and other skin conditions.

Learn more.

Book Your Appointment

Releasing the Weight

By Dr. Allana Polo, N.D.

A good friend of mine and I had a discussion about this topic, and I can truly say this was an “A-HA” moment for me. It makes so much sense and is so inspiring and motivating,  I just had to share the concept with you to help us better understand weight and weight loss. This post is about changing your mindset about weight loss, along with dealing with the judgement from others that comes when you mention you are “losing weight.”

Weight “Loss” has a negative connotation. Loss itself has a negative meaning. It suggests you have no control over what has been done. You lose your keys, you lose the remote, you lose your favorite scarf, and as a result you lose your mind! This word not only denotes a lack of celebration, but it amplifies a total lack of control. When you lose something, it is without thought, intention and usually more often than not, by accident. You lose something, you don’t know where it went, you are often upset and bothered. Why are we using this word to support a change in weight!?

The choice to drop pounds is a very intentional one, a process that requires strength, determination, hard work and, in fact, complete and total control. The highest level of control actually. This should be celebrated with positive words and denote that YOU are the one that made the change and success happen. Perhaps if we did this, weight loss wouldn’t be viewed as such a negative thing and in fact, more people would celebrate it as opposed to pass judgment, when you are able to relay how proud you are of the results. It was by choice, intention and control.

Releasing the weight is a much better expression in my opinion. Why? Because it is a personal choice, that you have decided that you no longer want to hold on to the excess weight you have on your body, and have consciously decided to release something that no longer serves you or benefits you in your life. 

I have chosen to release the weight. Release the shame, release the burden that comes along with being overweight, release the stress and emotion linked to the weight, release the physical heaviness from your shoulders. Release is such a positive word, letting something go is so refreshing and unburdening and freeing. It means releasing something into the universe that you are letting go of and all that comes with it.

What have you been doing? “I am changing my body”. I have decided to change the shape of my body. Again, you are in control of your shape and wanting to change what the shape looks like as opposed to losing the weight.

Numbers are merely that, it's a number. Yet we are so controlled by this number. Nobody cares if the 1.5L of water you just drank weighs 3 pounds, or that you haven’t had a bowel movement in a couple days, or that you ate a large meal and have the weight of the food in your stomach. People are judged by a number and a loss of that number dictates success.

We need to change the focus and take control back of the intention and work and dedication and power it takes to embark on a weight releasing journey. Are you with me? 

Healthy Snacks for Superbowl Sunday

Yes you can eat healthy, even on Superbowl Sunday! This celebration of sport and good company may seem like the perfect excuse to get "off the healthy train" and indulge in some bright orange cheese sauce or chips galore, but partying hard for your favourite team doesn't have to derail your commitment to healthy eating. Here we are sharing some delicious recipes for nourishing and healthy food perfect for the big game.

Healthy Snacks for Superbowl Sunday

Chocolate Football Bliss Balls

1 cup raw almonds or Cashews or a mix of both

2 tbsp cacao powder

1 cup pitted medjool dates

1 tsp vanilla extract

½ cup dark chocolate chips

2 tbsp coconut oil

1/3 cup unsweetened shredded coconut

Honey or agave syrup to taste

3 tbsp all Natural Peanut Butter

Water or unsweetened almond milk if necessary to get to desired consistency

Instructions

1. Place the dates, vanilla extract and cacao powder into a food processor and blend until the mixture resembles a paste.

2. Add in the almonds and pulse several times, until your desired texture is achieved.

3. Add in the chocolate chips, shredded coconut, coconut oil and natural peanut butter and mix through with a spoon.

4. Add in water or almond milk if necessary to get to desired consistency

5. Roll into tablespoon sized balls and pop into an airtight container in the fridge for up to 1 week.

6. Roll into Football shapes and use white icing for the decorative lines on top.

Crockpot Mexican Pulled Chicken with Lettuce Wraps

This recipe is one of my favourites. it is quick, easy and delicious. Cooking with a crockpot means it is no fuss for game day!

Pack of 8-10 boneless, skinless chicken breasts and thighs

1 large jar of Salsa (I prefer Spicy for a bit of a kick)

1 pack of low sodium taco seasoning, or a homemade blend of chilli powder, paprika, onion powder, fresh garlic and a pinch of cayenne pepper

Optional: Chopped green peppers, Black beans or Canned corn

Romaine lettuce leaves for your “wrap” (Can substitute with soft Corn Tortillas if preferred)

Optional toppings: extra salsa, guacamole, shredded cheese, low fat sour cream

Instructions

1. Line the bottom of the crock pot with your raw chicken

2. Pour the entire large jar of salsa over top the chicken breasts making sure to evenly coat the chicken.

3. Add your pack of taco seasoning or individual spices to the mix

4. If you want, add beans, corn or green peppers.

5. Set your crockpot to low for 8 hours or high for 6 hours

6. With an hour left in the total cook time, begin testing the chicken by taking fork and beginning to shred it. When done, it will naturally pull apart. If it is still too tough to pull apart, come back to it 30 minutes later until it easily shreds.

7. Pull apart your lettuce into small cup size lettuce bowls.

8. Prepare your sides of guacamole, sour cream and shredded cheese Remove the shredded chicken from the crock pot and serve in the lettuce wraps.

Cauliflower Crust Pizza

This pizza recipe has become incredibly famous for 2 reasons! It’s a healthier low carb option to traditional pizza and it actually tastes like the pizza you know and love! The key to making this pizza successful, is removing as much liquid as possible from the cooked cauliflower before baking it into a crust. Use cheesecloth if you need to, and drain the liquid a few times until it is as dry as possible. Make a healthy and light vegetarian pizza or throw on some delicious chicken breasts and BBQ sauce for a spin on your favorite BBQ chicken pizza.

1/2 head cauliflower, coarsely chopped

1/2 cup shredded Italian cheese blend

1/4 cup chopped fresh parsley and oregano

1 egg

1 teaspoon chopped garlic salt and ground black pepper to taste

Extra shredded cheese for the topping

Marinara sauce for the topping

Toppings you prefer (Mushrooms, spinach, tomatoes, chicken, peppers, onions)

Instructions

1. Place cauliflower pieces into the food processor and pulse until all the cauliflower is shredded creating a “rice like” texture.

2. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower and steam until tender, about 12 minutes.

3. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled, about 15 minutes.

4. Preheat an oven to 450 degrees F.

5. Line a baking sheet with parchment paper.

6. Stir Italian cheese blend, parsley, egg, garlic, salt, and pepper into cauliflower until evenly incorporated.

7. Pour mixture onto the prepared baking sheet; press and shape into a pizza crust.

8. Bake in the preheated oven until lightly browned, about 15 minutes.

9. Add your favorite toppings and marinara sauce and place back in the oven for another 10 minutes or until cheese is melted. 

Quinoa Pizza Bites

These healthy and delicious pizza bites are great for any super bowl party other fun get-togethers! You will never know these bite size treats are full of protein, fiber and other key vitamins and minerals.

1 cup cooked quinoa

½ cup shredded cheese (I prefer tex mex with a slight kick)

1 egg

½ teaspoon salt (to taste)

½ teaspoon ground pepper

5 tablespoons of marinara sauce

½ teaspoon garlic powder

3 teaspoons each oregano and basil seasoning (Fresh and chopped is ideal)

Marinara Sauce, for dipping

Instructions

1. Cook the quinoa: Mix ½ cup uncooked quinoa with 1 ¼ cups water and a pinch of salt. Bring to a boil first and then lower heat and cook on medium. Cook the quinoa for about 15 minutes until fluffy.

2. Preheat oven to 400 degrees F.

3. Grease a 12 mini muffin tin pan.

4. Mix all of the ingredients together.

5. Put a tablespoon into each muffin tin, packing them in. Sprinkle extra shredded cheese on top with a dash of oregano

6. Bake for 12-15 minutes.

7.After baking, allow to cool on a wire rack for about 15 minutes and then remove from pan.

8. Serve with Marinara Sauce.

Enjoy the game! And the delicious food.

Photo Copyright: fahrwasser / 123RF Stock Photo

Holiday Wellness Tips from Vancouver's The Wellness Show

Our own Dr. Andrea Gansner will be talking about skin health at the upcoming Wellness Show in Vancouver. What a great event for learning more about bringing health into your life. We are pleased to share wth you some tips for the Holiday Season, provided by other practitoners and businesses involved in The Wellness Show.

Traditionally, December 1^st kicks off the official beginning of the Holiday Season. This is a wonderful time of the year filled with family gatherings, parties, special events and wonderful food and drink. However, there can be stress associated with this time of the year. For some, stress and tension between family members and friends becomes more prevalent. There is also the temptation to spend more than we had planned on gifts and end up with huge credit-card bills in January. Additionally, we exercise less, eat and drink more throughout the month of December, leading to holiday weight gain. 

We asked some of our 2016 Wellness Show exhibitors to share some tips to help you get through the holiday season unscathed. Here are some Healthy Holiday Tips from all of us here at The Wellness Show: 

Get plenty of rest: Sleep-deprived bodies tend to gain weight more easily. This means not having alcohol later in the evening as it disrupts your sleep flow; avoid caffeine later in the day, and also foods that are high in protein, since your body has to work harder to digest them.

Alcohol in moderation: When you decide you want a glass of wine or a rum-and-eggnog, drink a large glass of water first. For a festive cocktail, we love this holiday-themed Matcha Madness Martini, made with green tea powder from My Matcha Life. Matcha has been proven to aid in weight loss as it is packed with antioxidants and may also help to reduce stress. 

Keep your exercise routine: Even if you're too busy to hit the gym or your yoga class, you can still exercise in other ways. Go for a brisk walk with the family or hike up in the hills in search of a Christmas tree. Lift bags of groceries! If you can stay active 3-4 days a week throughout the month of December, you will be light years ahead of those who don't, says Jennifer Browne of Fresh + Fit Vancouver. And you'll already be in a great routine in time for January's inevitable health kick.

Portion control: Everything over the holidays looks delicious and we want to eat everything, says Kim Szymanski, in-house nutritionist for Nesters Market. The trick is to take smaller portions and then you can try a variety of foods.

Eat a good breakfast: It really is the most important meal of the day! On days when you have a party to go to, feeling full of good, healthy foods will help you to stay on track at the buffet. These Banana Walnut Chocolate Chip Muffins are refined sugar free, vegan, and gluten free. The recipe comes from our friends at Hooray Truffles. As a bonus dark chocolate is packed with antioxidants and may help with depression.

Supplement: With the lack of natural light and the incessant rain this time of the year, it's easy to get a case of the blues. Try supplementing with Omega-3 fatty acids (found in fish oil, avocados and Alligga Flaxseed cooking oil) and Vitamin D. Great for your brain, and will elevate your mood!

Tame the frizzies: Cold, dry winter air can play havoc on our hair at a time of the year when we really want to look our best! Here's a tip from Carina Organics: Warm water opens your hair cuticles, enabling shampoo and conditioner to enter so that it can do its job. On the downside, too much heat can strip your hair of its natural oils and cause frizz. It will also leave your cuticles open, making them more susceptible to damage. A better idea is to start your shower with warm water and finish with a blast of cold. This helps to close the cuticle after you have washed your hair and seals in the moisture from your conditioner. It also helps to use a leave-in conditioner, such as Carina Organics Sweet Pea Leave-In Conditioner. 

Moisturize: Our skin also suffers in the cold, dry air. Argan oil is truly versatile and can be used in many ways as a simple solution for all your rehydration needs, says Elizabeth Lesztak, Pharmacist at Pure Pharmacy. Naturally rich in antioxidants, essential fatty acids, vitamins and minerals, it can be used as a facial serum, or add a drop to your favourite foundation or bronzer to add a more dewy glow to your holiday look. You can also use it as a hydrating exfoliator for dry lips: add a few drops to a sugar scrub, gently massage on the lips and rinse off. Instant silky smooth lips!

Give the gift of experience: It's easy to get caught in the 'need more stuff' trap, but it creates more waste and is not good for the environment. Set budgets around Christmas gifts and stick to them. Consider giving the gift of an experience rather than an object; take your loved ones skating on an outdoor pond and bring along a thermos of hot chocolate. Time and attention are also powerful gifts focus on fun!

Plan healthy meals in advance: When your schedule heats up in December, making sure that you are getting healthy meals on the table can be a big challenge. Take some time earlier in the month to plan, shop for and prepare healthy dishes that you can freeze. All you have to do is take one out and pop it in the oven. Alternatively, create pre-bagged and frozen ingredients for your slow cooker. Soups, casseroles and stews are all great options.

If healthy living is on your 2016 to do list, we'd love to see you at the Wellness Show!

The Wellness Show, Western Canada's biggest trade show dedicated to holistic living, takes place from February 12 to 14, 2016, at the Vancouver Convention Centre East, Exhibit Hall B & C, 999 Canada Place in downtown Vancouver. Tickets are $14.50 General Admission, $12.50 Seniors 65+ / Students with valid ID, $6.00 Children (5 and under free), and $30.00 3 ­ day pass. Tickets will be available online at thewellnessshow.com, or at the door.

Photo Copyright: sarunyufoto2010 / 123RF Stock Photo

Body Composition is More Than Just the Number on the Scale

By Dr. Allana Polo

What the scale shows as your body weight is not a definitive assessment of body composition.

Body composition is used to describe the percentages of fat, bone and muscle in the human body. Because muscular tissue takes up less space in our body than fat tissue, our composition, as well as our weight, determines how lean we are. Two people of equal height and weight may look completely different from each other because their body composition varies greatly. In my practice I measure body composition using a bioelectrical impedance analysis (BIA), which uses the resistance of electrical flow through the body to estimate body fat. These measurements are not only more accurate than various other methods of testing used, but they are extremely reproducible, making them excellent for monitoring weight loss programs, nutritional or exercise intervention, sports training or other body composition altering programs.

Even after losing weight, you may be an ideal “number” on the scale, however your fat percentage may be too high and subsequently muscle mass too low, therefore producing unhealthy body composition. The excess fat is most likely visceral, meaning around the organs, and potentially the most dangerous kind of fat to have in terms of increasing risk factors for a cardiovascular disease.

Having excess fat on the inside but looking normal on the outside may result in disease risks that are similar to those who appear overtly overweight. Where fat accumulates also impacts the degree of risk. Excess fat that is concentrated near the waist or abdomen—generally referred to as an “apple” shape— greatly increases the risk of disease. Just because you look thin doesn’t mean you are healthy! I have seen many “skinny” people huff and puff trying to get up a flight of stairs!   

Consequences of an Unhealthy Body Composition

Being obese or having an unhealthy body composition is often associated with serious health risks and consequences such as:

- Heart disease

- Stroke

- High blood pressure

- High cholesterol

- Metabolic syndrome/ insulin resistance ( including high blood pressure, insulin and cholesterol)

- Type 2 Diabetes

- Joint and Back pain/ Arthritis

- Respiratory problems

- Kidney and liver and Gallbladder problems

- Hormonal imbalances due to estrogen being produced in fat tissues

- Sleep Apnea

- Excess fatigue 

As a general rule, a waist circumference greater than 40 inches for men and greater than 35 inches for women significantly increases the risk of metabolic syndrome.

An Unhealthy Body Composition is easily reversible and can be changed with simple lifestyle modifications. It is not caused by solely one thing. Excessive fat accumulation can result from the imbalance between the calories ingested and the calories burned, a sedentary lifestyle or lack of physical activity, dietary habits such as a high-fat, high-sugar diet, overeating, excessive alcohol intake, hormone imbalance and other metabolic factors.

Achieving a Healthy Body Composition

A traditional approach to improving body composition includes exercise and reduced caloric intake, but nutritional supplementation may also offer additional, significant benefits. For example, one study comparing a doctor-supervised, nutrition-based body composition program to a popular, over-the-counter diet drink showed dramatically different results. Patients on the doctor-supervised program achieved 11 pounds of weight loss from fat and they actually increased their muscle mass. The patients on the over-the-counter diet drink lost the majority of their weight from muscle rather than body fat—despite being prescribed the same foods and exercise routine as those on the doctor-supervised program. This is a great reason to talk to your health-care provider about a program that helps you lose excessive weight.

You have the power to shape your body for better health. Take the first step to achieving healthy body composition. 

How to Overcome Emotional Eating

By Dr. Allana Polo, N.D.

I always tell my patients dieting is just one piece of the puzzle. Anybody can follow a strict regimen if they really focus on it, but treating the underlying cause of WHY you are overweight, WHY you are turning to food when you are stressed out, sad, angry or bored is really the issue. WHAT void is that food filling? WHAT feelings do you experience when you overeat? These are all questions that need to be addressed in order to see lasting weight loss for a lot of people.

You can take steps to control emotional eating and related cravings. Most communities have therapists or psychologists that specialize with disordered eating (and we do here at Polo Health). There are also programs like Overeater’s Anonymous that help target these issues. To help curb emotional eating, try some of these helpful tips:

• Manage your stress- If you find yourself turning to food when you are stressed out, try something to relax such a meditation, exercise or yoga;

• Stop and think about your hunger before eating- Is your hunger physical? Will eating something healthy curb your hunger? Or are you craving something bad for you?;

• Keep a Diet Diary- Write everything down, no matter how small or how unhealthy. If you track your food along with your mood and hunger levels, it may help you see long-term patterns of how your mood affects your eating habits;

• Reach for support- You may be more likely to give into urges if you don’t have a support system. Talk to friends and family and get them involved in your healthy lifestyle, let them help you make healthy choices. Call them if you feel the urge to eat and let them talk to you to help you through it;

• Keep busy- You may notice that you snack when you are bored or distracted. Instead of mindlessly snacking, immerse yourself in something. Get busy around the house, or leave and go outside away from the kitchen and for a walk. Call a friend and do something enjoyable, but do not pace around the house and in and out of the kitchen;

• Avoid Temptation- If you are known to give into cravings, get rid of junk and comfort foods from the house. If you do not have them on hand, they can’t be a problem. If you feel emotional, do not head for the grocery store. Make sure you are feeling calm and in control before being placed in front of snacks;

• Avoid depriving yourself- When people begin to lose weight, they cut out major food groups, avoiding them like the plague and they end up eating the same thing over and over again. Does that sound like you? Unfortunately, this may make your cravings stronger and harder to ignore. If you let yourself enjoy an occasional treat along with more variety, you may find carvings easier to ignore when they happen;

• Get adequate sleep- If you are not getting at least 6-8 hours of sleep, you may be turning to food for an energy boost. Take a nap or start looking at your sleep patterns;

• Change your mindset- if you are craving something and can’t get it out of your head, switch your focus to something else. Look outside your window, glance at a picture on the wall, notice the flow of traffic outside, and watch a tree blowing or swaying, listen to your favorite song, or try to hear something laughing down the hall. This sensory input can help curb cravings by removing your focus on food in that moment;

• Don’t beat yourself up- If you do have an episode of emotional eating, forgive yourself and start fresh the next day. Try to understand the experience and prevent it from happening again. Give yourself credit for making changes that will lead to better health, and understand that it is a process that will take time;

• Try therapy- If you have tried self-help and other options, it may be time to consider seeking help from a medical professional who specializes in emotional or disordered eating. Therapy can help with a number of issues, including your motivation and coping skills.

Always reach out for help when you feel overwhelemed by your relationship with food. Talking with your naturopath can help clarify your concerns and issues, so that a plan can be made for how you will meet your healthy life goals. You can overcome emotional eating.

5 Ways to Make Summer Last All Year Long

As our kids get ready to head back to class, summer and all of its fun is coming to a close. Soon we'll be warming up by the fire, and firing up our crockpots for harvest-inspired meals. 

Don't worry! You don't have to lose the feeling of summer; keep it with you all year long with Dr. Polo's tips. She shared these recently on The Huffington Post.

Read "5 Ways to Make Summer Last All Year Long"

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Now on the Huffington Post: Secrets to Glowing Skin

Welcome to summer! And to the renewed opportunity to embrace healthy eating, an active lifestyle, and healthy glowing skin. Not quite sure how to get that glow? Allana is sharing tips for summer skin care over at Huffington Post Living. It is her first submission there, but stay tuned for more great articles featured on the Huffington Post.

Find out how to care for your skin this summer and achieve that glow! Read the post.

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Iodine Deficiency and Weight Loss

By Dr. Allana Polo

A lot of patients I see are frustrated with their weight loss efforts. Many have tried fad diets, and been promised by a billion dollar industry that they can lose weight quickly and effectively with a magic pill. I do offer a quick and effective weight loss method (our Pound a Day program - ask me about it!) but I caution patients at the start of the program, it isn’t always going to be easy. Weight loss takes some effort; I wish there was some magic to it instead.

Through these patient interactions, I have learned a lot about what promises are out there: herbs and supplements that promise nearly instantaneous results. While it is true that some vitamins, minerals and foods are highly effective at promoting healthy weight loss, and that some people are stuck in the efforts because of deficiencies or food sensitivities, it rarely happens that we see results just from supplementation alone. I don’t recommend diet pills.

It was in one of these patient interactions that I learned that some people are talking about iodine supplementation in the context of weight loss. I felt compelled to set the record straight: supplementing with iodine does not promote weight loss (unless you have a thyroid problem). Here is the article I wrote for Green Med Info.

Read Iodine Deficiency and Weight Loss: Is it the Next Big Thing?

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How to Get Rid of Foot Odour

by Dr. Allana Polo, ND

Mother Nature is turning up the heat here in New Westminster, BC and with the warmer weather comes sandal season. Baring your toes, and getting sweaty under the sun, also means that a certain something else can surface … embarrassing foot odour. This topic came up recently when a patient asked me this question,

My son has the worst foot odour I have ever experienced! What can we do to help keep his feet, stuck inside runners all day, smelling a little bit sweeter?

I shared the following prescription with this hopeful mom, and I know it can work for you too. Get rid of foot odour, for good, with these tips.

Wash the shoes.

I recommend putting the shoes through the dishwasher for a cycle. This will cleanse the shoe of existing odours and they should come out smelling quite fresh. Once you eliminate the existing odour, it is time to ward off future stink.

Wash the feet.

Soak the feet in diluted apple cider vinegar. The acidity of the vinegar will neutralize odour and cut through the bacteria that is causing the stench. You can do this every night as part of a maintenance routine.

Coat the feet in a natural deodorant, coconut oil combination and try natural tea tree oil powder.

Right out of the soak, I recommend coating the skin in coconut oil. This is a natural way to boost the skin’s own defenses against odour-causing bacteria. Each morning you can also coat the feet in a natural deodorant which will, in a similar way, work to protect the skin from the bacteria that causes a smell. Tea Tree Oil in a powder form is also a natural odour-fighter because it combats the bacteria. I recommend coating the skin in this powder each morning.

Grab some off-the-shelf foot odour solutions for your shoes.

Having your feet stuffed inside the same shoes all day creates the growth of odour-causing bacteria. Keeping the shoes smell-free is another good way to make sure you are protected from embarrassing smell. There are a lot of over-the-counter solutions at the drugstore, like sneaker balls, which fit into the shoe and act as a kind-of air freshener.

There really is no secret to combating odour, on any part of the body. Regular cleansing, and the help of natural odour-fighting products like coconut oil and apple cider vinegar, will keep any embarrassing stench at bay. The best part of this prescription, I haven’t recommended anything that may contain harmful chemicals not right for yourself, or your children.

Have any tips of your own. Be sure to share them with me!

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