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Tips on beating the back-to-school germs

Before you know it, Cold and Flu season will be here, so you may want to start considering boosting your kids' immune systems to strengthen and be prepared for bugs.
 
Tips on beating the back-to-school germs:
 
1. Eat the rainbow. Avoid sugar, processed foods and additives as much as possible. Stick to whole foods, fruits and vegetables, proteins, nuts, seeds and legumes.
 
2. Get adequate sleep. Kids need anywhere between 10-12 hours of sleep to keep their bodies
and immune systems strong.
 
3. Stay active and keep up with the exercise.  Active kids are healthier kids with a
stronger immune system. I recommend 60 minutes of physical activity every day.
 
4. Manage stress. Stress also affects kids' immune systems the same way it does adults- allow
for kids to have ample downtime to rest and repair.
 
5. Proper handwashing with soap and water regularly. 80% of
diseases are spread by touch, so as much as hand washing seems like such a simple concept, it's
probably one of the most important ones.
 
6. Probiotics. I recommend starting children on a probiotic early on, with about 5-20 billion
cultures. This will help strengthen the gut, which in turn strengthens the immune system.
 
7. Important supplements: Vitamin D, Zinc, fish oil and vitamin C are also great supplements for children to take to
boost an immune system.
 
8. Elderberry syrup is a great immune booster, helps kids fight the flu or cold, and is antibacterial and antiviral.

Meal Planning + Why You Should Throw out This Diet Rule

Dr. Polo has written two articles that now appear online at HuffingtonPost.com.

In the latest article, Dr. Polo gives you a refresher course in meal-planning and how it can help you manage a busy winter schedule. Many families find themselves running from activity to activity in the winter. It is also a time when we can become less creative around breakfast and packed lunches, after months of using up our energy there. 

Here is an excerpt:

Whenever possible, cook more than you need at dinner time so you have easy to grab lunches the next day. Casseroles and soups can be toted to school in a thermos and extra grilled meat is perfect for a rice bowl or ploughman's lunch. Extra rice can be rolled into seaweed for sushi. Moving your lunch prep to dinner time will also smooth out the hectic school routine.

Jot down a few tips when you read this article. 

In another article, Dr. Polo is sharing weight loss strategies based on her work in-clinic helping hundreds of patients each year shed substantial amounts of weight. One myth she confronts often, as it is ingrained in her patient's belief system, is that breakfast must be eaten immediately upon rising. Dr. Polo challenges you to consider what you need over when you eat, saying our food choices and listening to our own bodies is more important. This is a must-read for anyone who is currently facing weight loss or maintenance challenges, or really a primer for anyone on the way habits and associations govern us.

Here is an excerpt:

If you are trying to lose weight, intermittent fasting may be helpful and valuable, too. In this case, and if your body responds well, I suggest aiming for a 12-hour period in which you abstain from food. What does this look like? The exact timing depends on your individual body -- for some this might mean ceasing food at 6 p.m. and not hitting the breakfast table until after 6 a.m., but for those who eat dinner later, this might mean 7 p.m. to 7 a.m., or even 9 p.m. to 9 a.m. The key is to find YOUR ideal schedule, and this isn't something a health-care provider or diet book can tell you.

Read the article here.  

Read all of Dr. Polo's articles on Huffington Post. 

Do you have a topic you want Dr. Polo to address in her articles? Please reach out with your idea.

3 Embarrassing Summertime Problems

As health professionals, we've heard it all. There isn't a question that hasn't been asked, or a way you can make us feel squeamish. There is no reason to be embarrassed to come with all of your questions, about chafing, gas and all perfectly normal bodily processes.

Dr. Allana Polo shared a post on Huffington Post recently that features solutions to three common (and often embarrassing) summertime problems. Be sure to check out her tips for dealing with gas, chafing and foot odour.

Read: How to Manage 3 Embarrassing Summertime Problems

 

 

Photo Copyright: jannoon028 / 123RF Stock Photo

Eat Healthy During Your Workday

By Jess Pirnak, Registered Dietitian

Eating 9 to 5 is this year’s theme for nutrition month, and what an important topic. Since most people spend the majority of their day at work, we might as well eat our best while we’re there! Despite how well you’re doing, that 3:00pm slump can still hit hard and our heads think an extra cup of coffee will get us through the afternoon. But coffee doesn’t have to be the answer.

Too much caffeine can make you lose sleep, cause jitters, upset your stomach, and increase your heart rate, so Health Canada recommends that adults have no more than 400 mg of caffeine a day. Two cups (a total of 500 mL) of coffee a day actually puts you right at this amount, and a lot of people drink that for breakfast alone! So, what else can you grab instead of a caffeinated beverage?

Snacks that contain lots of fibre and protein can keep you satisfied, regulate your blood sugar and provide you with some much-needed energy! Try:

·         Hummus with added hemp seeds and a variety of crunchy veggies like carrots, celery, cucumber or zucchini;

·         Variety of nuts or seeds;

·         Dried fruit like figs with peanut butter (sounds weird but it’s delicious);

·         Smoothie with almond milk, flax seeds and a banana.

Even perking up your packed lunch with some tasty energizing options can make a difference to your energy levels in the afternoon. Try these quick, simple, and tasty make-and-take lunches from Dietitians of Canada:

·         Layer black bean dip, avocado and peppery arugula on a rustic whole-grain baguette for a simple sandwich with big flavor;

·         Pack hard-boiled eggs, cheese, fresh veggies, a few olives and whole grain crackers for a super snack-like lunch;

·         Mix lentils, roasted sweet potato and red peppers, quinoa and a drizzle of lemony dressing for a protein-packed salad bowl;

·         Toss light tuna, snow peas and grape tomatoes with leftover whole grain pasta, basil-filled pesto and a pinch of chili flakes – this dish is great cold or heated.

Not only will these changes get you over that 3:00 hump, but you’ll also have more energy to take the kids to the park after work or hit the gym for some ‘me’ time.

You might also like to read about preparing for the work week through Sunday meal prep.

Photo Copyright: / 123RF Stock Photo

The Benefits of Colon Hydrotherapy

Susan Kinross, one of our Certified Colon Hydrotherapists, would love to talk with you about how amazing Colon Hydrotherapy is. And it is an integral part of your detox process. Have you been following along as we talk through the 7 pillars of a healthy detox? We've talked about the importance of being prepared, and the foods you need to eliminate to be successful in this process.

Now Susan is here to share with us the benefits of Colon Hydrotherapy. We'll include a link to more information on our site, and of course to book - because you'll feel inspired!

Hello Detoxers and Cleansers!

In my experience for myself and in working with others, colon hydrotherapy is a fantastic aid to cleansing - before, during or after a cleansing diet.  It’s a gentle yet powerful detoxification treatment.  So as your body is going through a time of detox with your cleansing diet – your organs and cells are letting go of toxins through the various channels of elimination from the body.  The colon is a major channel of elimination.  Although ideally the colon would always move all of its toxic waste out of the body, the reality is that it is very common for fecal material and toxins to become stuck and congested, accumulating in the pockets of the colon.

Having a colonic (short term for colon hydrotherapy session), or a series of them, during your cleansing diet helps to ensure that those toxins that you are eliminating from your organs and cells are getting out of your body!

Of course you can only know the benefits if you try it for yourself!  Once you try a colonic and experience the results, you will know what a gift this is to you.

 

Susan Kinross

Certified Colon Hydrotherapist

 

Photo Copyright: / 123RF Stock Photo

5 Foods that You May Think Are Healthy, But Are Not Actually that Good For You

Clever marketing by big business food manufacturers may have tricked us into thinking that a lot of their products are good for us, when in fact they offer very little in terms of nutrition, or serve up too much sugar or sodium. At this time of year, when so many people are turning to “low-fat” or “diet” alternatives to try and shave off a few pounds, it is even more important to know how to make healthy choices. Here are 5 foods that you may think are good for you, that are in fact on my no-no list.

Fat-Free Sugar-Free Yogurt

Remember the ‘90s?! That decade was huge for the “fat-free” trend and it seems a lot of this mentality still lingers with us. First of all, as I teach my patients, fat is not bad for you in fact your brain needs fat in order to function properly. You just need to know which fats fuel your body, and which ones are to be avoided. The thing I hate about fat-free, sugar-free yogurt is that when you take out the fat and sugar, you need to add something else in to make it tasty. Manufacturers want you to keep buying it so they add artificial sweeteners. You shouldn’t eat anything “artificial” and certainly not substances that are currently being researched for their harmful effects on the body.

Instead try …. Plain Greek Yogurt, with a little fat in there, or for a dairy-free alternative try Almond Yogurt or Coconut Yogurt.

Power Drinks and Mineral Waters

This is another source for artificial sweeteners or plain old sugar. People think that sports drinks are healthy for them because marketing encourages them to consume them after working out. They do contain electrolytes, which are important to replace after a tough workout and water-loss, but they also contain food dyes and sugar. Avoid. Avoid. Avoid.

Instead try …. Coconut Water! Mix it with a little maple syrup and lemon or lime juice if you like added flavour. Coconut Water is a great electrolyte-rich drink which really replenishes you after or during a workout. You can also make it the base of a protein-packed smoothie.

Protein Bars

Again, people see ads with bodybuilders eating these bars and they assume they must be healthy! A lot of these bars contain added sugars, even high fructose corn syrup and other mystery ingredients I can’t even pronounce!

Instead try … If you need a source of fuel to get you through the 3pm slump, or after a tough workout, turn to dates and date-based protein bars. Lara Bars are an example of one on the market that contains dates and other all-natural ingredients. You can also make your own bars or balls. We have a great recipe on our Facebook page for Polo Health. Crystal, is this true?

Dried Fruit

It is easy to get swept up in the idea that the dried mango you are munching on is fruit, so it must be good for you. While I agree it is better than a pack of licorice, there are a few things to know about dried fruit. These pretty apricots actually contain sulphur dioxide, which makes them look nicer and last longer on the shelf. Sulphites can be dangerous for people with asthma or who show a sensitivity to sulphites. I encourage my patients who like dried fruit to stick with sulphur free versions of their favourites. Also avoid added sugar. People love craisins and think they are eating well with them. There is a lot of added sugar in these. Look for those fruits that haven’t been sweetened. 

Cereals

I have a thing with cereals! I encourage my patients to think outside of the box at breakfast time; a bowl of cereal just doesn’t fill you up enough, then you succomb to late afternoon snacking. Plus, a lot of cereals contain added sugars, and just plain don’t deliver much nutrition because they use highly processed grains. But cereal marketing is so big! All of these companies want you to believe their product is healthy!  If you want to have cereal, as a meal or snack, I recommend a more natural version like this one. Also, steer clear of store-bought granolas which contain a lot of added sugars and bad fats. Make your own so you can control what goes into it: coconut oil, wheat-free oats, walnuts or almonds, unsulphured and unsweetened dried fruit. 

Dr. Allana was on Global TV recently talking about this very topic!