Blog

Take Control of Holiday Eating:

Take Control of Holiday Eating:

A Quick Start not a Quick Fix.

Instead of heading into the holidays on autopilot, an eating free for all, throwing all caution to the wind, let’s explore a quick start (not a quick fix). So instead of eating more, losing control and craving more, explore the possibilities discussed here.  It isn’t about “cancelling the holidays”, still do the baking, attend the parties and do all things “holiday”!

My hope is that everyone makes space over the holidays to rest, relax and rejuvenate for the new year.  Use these tips to explore ways to get through the holidays without having to wake up on January 1st full of shame saying, “I was “bad” and now it’s time to start (yet) another diet.”

I do not believe in quick fixes.  Any long-term change requires lifestyle shifts. What better time to start than now?

Enjoy yourself (by using your other senses and your imagination.)

Food doesn’t have to be the focus of how you are going to get through the holidays. 

We know that so much of the holidays is about memories (both good and bad), family, love and connection.  But did you know that the biggest portal into memory is not through taste, but rather through smell? The smell of the food and goodies is filling you with memories more than the tasting of it.  

So instead of eating your memories, try using the sense of smell this holiday. Bring the fresh baked cookie to your nose and pause as you bring back memories of what baking cookies means to you. 

You can take it a step further and imagine a tray of cookies baking in the oven.  In your mind’s eye, pick up the warm baked good, bring it to your nose.  Pause. Use your sense of smell and watch how it fills you with joy. Take time to smell it. The smell of it is filling you with the memories more than the tasting of the actual food.  

When you can create a distance between yourself and the act of eating you are on the path of long-term success. Start by bringing your memories to mind via the sense of smell, instead of eating your memories.  

Let’s remember other senses too! Use sound by playing holiday music that brings back happy memories.  Watch your favourite Christmas/holiday classic you watched as a child.  

Out of sight. Out of mind. 

Stimulus control is 70% of weight management.  Keeping your environment clear of extra triggers is a good way to get on the right path. 

At home, parties or other holiday gatherings sit or stand where extra food isn’t constantly in your line of sight. If you are hosting, have people serve themselves in the kitchen and then come to the dining room table. 

And let’s face it, for those who have grown up with the “Eat everything on the plate” rule it may be easier to just eat off smaller plates!

At home keep mindless food triggers out of sight.  If you are in eye line of the treat it is so easy to engage in a conversation every time you pass it.  (“Oh I shouldn’t. But the cookie says “I taste so good. What are you waiting for?” You know how the conversation goes!) So, instead of having a relationship with the plate of cookies every time you walk past it, manage the conversation by storing them away in a container. 

Manage Hunger

Understanding the subtle cues of hunger is key to being able to stop eating before one is uncomfortably full. When one is overscheduled and stressed it is harder to discern the subtle hunger cues.  And when this happens it is far easier to go into the extremes of overeating. 

First step is to get out of autopilot during the holidays. Pause and reflect. Find out if you really love the choices you are making. My clients find that a lot of the indulgences they have are because of the connection to it and in fact they might not even really enjoy it.  Are you eating something because it is there and always is there? Could you save it for the next function?

If you don’t love it, don’t eat it.  Go to the party, look at all the food and ask yourself is there something you’d love to have, then have it.  Make room for those foods.  Not doing so can lead to overeating or binging. The key to success is to not deprive yourself. A lot of people have “all in” or “all out” thinking.  The goal is to not let the pendulum swing from restriction to excess, by giving yourself permission to eat what you choose.  Giving permission brings peace of mind to food choices.  

Action plan: Plan to eat a treat. Yup I said it.  Give yourself permission. And eat it while you are sitting down, enjoying every bite vs. on the run and realizing you didn’t even taste that one bite which leads you to another.

Here is something to explore:  I call it the “last bite threshold”.  There is a point in the eating experience where the enjoyment of the food hits a peak and then diminishes.  The goal is to identify when that peak happens.  It is also good to understand that after three bites our mouth experience goes from 90% down to 20%.  So next time you are enjoying the food bring to mind the concept of the last bite threshold and see how are able to stop eating without missing out on the pleasure.  You might just find in doing, so you can enjoy eating, while eating less. 

If these strategies are new to you, give yourself space to practice. Just like working out your muscles in the gym, repetition and practice is needed to hone the skill. Learn these strategies and take them to the parties with you and see how different the outcome will be. And remember there is no such thing as perfection.  It is a journey and there WILL be bumps in the road, that is a given.  

Now imagine…...It is January 1^st you’ve opened your eyes and realized for the first time ever; you don’t need to start over again in the New Year because during the holiday time you respected your needs and started to listen to your body, nourished it with foods, all foods, without expecting perfection.  The journey has begun…… 

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. 

My Top 5 Nutrients to support your Eye Health

My Top 5 Nutrients to support your Eye Health

Eye health is a common concern for many people and can include dry eyes, redness, progressively decreasing eye sight, cataracts, age related macular degeneration and more. In fact, my recent visit with my Ophthalmologist is one of many reasons for this blog post (besides popular request!) Apparently my corneal thickness would allow me to undergo a series of laser eye surgeries, which he doesn’t see too often; and he has definitely evaluated a lot of eyes!!! He was impressed, and wanted me to share what I was doing with him, and so this is just some information on a few things you can be doing to help support your eye health.

The focus of this will be on nutrients, but remember, secondary conditions, medications you are taking and your lifestyle play a huge role in eye health.

Your eye contains small blood vessels and relies on tears and certain membranes for nutrients, oxygen, and lubrication. Your body utilizes many of the nutrients you consume for a number of different functions, so lifestyle is extremely important when supporting eye health. Lifestyle habits include a good consumption of fruits and vegetables, wearing sunglasses in bright conditions, proper cleansing of contact lenses, lowering your cell phone brightness, taking breaks from screen time (apply a filter) and not smoking. 

          1.  Vitamin C

Outside of the adrenal glands, the lens contains a higher level of Vitamin C than any other body organ. The aqueous humor supplies the nutrition to the lens of the eye, and can aid in the prevention of lipid peroxidation and regeneration of glutathione. Remember, Vitamin C is well absorbed but is utilized by the body for immune function, collagen synthesis, glutathione   regeneration and so much more. Some of my favourite sources of Vitamin C include Parsley, Rose hip tea, Bell peppers, and Kiwi.

          2.  Zinc

I use Zinc a lot, for a variety of concerns including acne, immune dysfunction, taste/smell changes, DNA synthesis, hormone support, and normal growth and development. There is definitely a fine balance between Zinc and copper, so taking the right dose is important. Most of us have been told to “eat carrots” to help with night vision, which is usually focusing on the precursor to Vitamin A, beta-carotene. Zinc, however, is responsible for bringing Vitamin A to the retina from the liver, to make the protective pigment in our eyes called melanin. Often times we don’t link poor night vision, impaired vision or even cataracts to zinc, but this trace mineral is one of my favourites and is so important! My favourite dietary source of Zinc is oysters; it is also one of the highest food sources containing about 74.0mg per serving. Other sources include: pumpkin seeds, shitake mushrooms, squash and beef.

          3.  Omega-3 Fatty Acids

A lot of people use artificial tears to remedy their dry eyes. Essential fatty acids help for a variety of eye conditions including age related macular degeneration, glaucoma and increased eye pressure. They play a role in promoting proper drainage of intraocular fluid, lubricating the eye and preventing/treating dry eyes. It takes time for omega-3’s to make a significant change in your fatty acid profile, so regular consumption over time is required to notice the benefits. Also, avoiding high omega-6 foods, hydrogenated oils and trans-fats can help improve your omega-3 fatty acid profile. Many sources of omega-3 fatty acids also contain supportive nutrients such as Vitamin A, Vitamin D and Calcium, which are important for our overall health. Dietary sources include herring, sardines, anchovies, and salmon. I find that it can be difficult to obtain therapeutic levels if you are not consuming these regularly, so I   often recommend a good quality fish oil supplement if you are treating a condition, not just preventing it!

          4. Astaxanthin

Haven’t heard of it? Its cousin’s lycopene, lutein, beta-carotene and alpha-tocopherol are in the same family of naturally occurring pigments called carotenoids. Usually emphasized for their anti-oxidant, free radical scavenging activity, astaxanthin really is a bit unique. I chose to include this for eye health because unlike its cousins it can pass the blood-brain and blood-retinal barrier (so impressive!), allowing it to exhibit its effects specifically to support eye health. It is found in algae, and has a wide variety of benefits such as UVB absorber (UVB I like to think of as the UV rays that “burn,”) protecting the skin from radiation and damage, and supporting brain health. Research around astaxanthin focuses on its use in ARMD (Age related macular degeneration,) diabetic neuropathy, central retinal arterial and venous occlusion, inflammatory eye conditions and glaucoma. 

          5.  Vitamin A

Vitamin A really does function best in the presence of other nutrients. Surprisingly, many people lack in Vitamin A which I believe is partly due to overburdening of the liver. Some common conditions associated with Vitamin A deficiency include type I diabetes, liver disease, alcoholism, follicular hyperkeratosis (bumps on the back of the arm), and hypothyroidism. Night blindness is often where Vitamin A plays a strong role, because retinal is a key part of rhodopsin which is the pigment responsible for absorbing light and allowing us to seeing in dim light. I strongly believe that Vitamin A is often overlooked, but its role in our body is extensive. Ensuring you are not trying to conceive, and have a healthy liver, are a few reasons to be careful when supplementing Vitamin A. See your Naturopathic Doctor to ensure you are consuming this nutrient in therapeutic and safe doses for your concerns. 

It is always important to keep in mind that when you take a lifestyle approach or even an orthomolecular one, nutrients are vital for many functions in our body. There are symptoms you exhibit that indicate where you may be lacking in nutrients. 

Medications can also deplete certain nutrients, for example Metformin and Vitamin B12, Oral-contraceptive pills and Vitamin B6 and B9, and some are known to be side effects for eye health such as statins and cataract development.

So when using nutrition and nutrient therapy to replete, always remember your body needs these important nutrients for a variety of important processes, and there may be areas that will be prioritized first, before you see an improvement. The priority is always the best outcome for you, whether that means, vitamins, diet, herbs or even pharmaceuticals. 

Assessing where improvements can be made, safely and effectively, is part of outcome based medicine! 

By: Dr. Mashael Mawji, ND
BSc. FNH (Hon)

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. 

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!

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.

 

 

Weight Loss Support Group Provides Many Benefits

On the second Monday of each month, Polo Health + Longevity holds a FREE Weight Loss Support Group. The group is led by me, Francesca Tomas, RPC. I am one of the counsellors here at Polo Health + Longevity. I specialize in depression, addiction, and disordered eating, which is why I wanted to create this group.

If you are already part of the Facebook group, Polo Weight Loss Group, you may have found support online among the members there. But regardless of whether or not you are on Facebook, coming to the in-person meetings is a great way to tangibly meet others who are on a similar journey, where you not only receive support, but have a chance to offer support to your peers as well.

Anyone who is on a journey toward better health through weight loss is encouraged to join. There are countless benefits to attending a support group, that extend beyond what you might think of when you hear the words “support group” and in particular this group has grown into something so much more.

Studies show that a support group can reduce stigma and feelings of isolation. Many members who come to the group talk about hearing their own struggles in another person’s story, or about how they did not realize other people thought or acted the same way they did. It is comforting to know that you are not alone. 

Not only do you have the support of your peers, but as mentioned, the Weight Loss Support Group is facilitated by me, so when you come to these sessions, you receive professional guidance and care from a certified counsellor as well.

The Weight Loss Support Group offers the opportunity to learn new things about yourself as well as your peers. We often hear that individual realizations are made when listening to someone else’s story. Something they say might resonate with you or “click” in a way that didn’t make sense before. Being part of the Weight Loss Support Group may be able to give you valuable insight that you may not have reached on your own. 

When you feel supported by your peers, you feel less alone in your goals, fears, and struggles. Often this gives you a much needed lift that can really help propel you on your journey. One client said that being part of the Weight Loss Support Group, has helped her make recognitions within herself that have made the difference in her success, after years of trying to lose weight on her own. 

The Weight Loss Support Group acts as a sounding board for the members who attend. Peers share their successes, struggles, and the lessons they’ve learned. Members often are able to shift their thinking from using words like “failure”, to talking about the lessons that are born from any setbacks. It is motivating to see the great ideas and healthy coping skills that group members come up with during these sessions.

All in all when you share your story with others, you find that you are able to put your struggles and your successes into words, which may have been difficult to do on your own. You make realizations and find insights that you hadn’t before, and you may even be able to finally pinpoint the very reason you struggle with food. But most importantly, in a Weight Loss Support Group session, you are likely to discover that the struggles you have been facing are less about dieting or food itself, and more about how you view or feel about yourself deep down.

Once you’ve identified the reason through the Weight Loss Support Group, you will have a built-in network to sound off on ideas for creating healthier habits and coping skills, which is more likely to lead to permanent results. 

If you’re ready to meet people who are in the same struggle, share ideas, and create a healthier way of living, sign up for the next Weight Loss Support Group by calling the clinic! 604-544-7656.

Find out more here.

 

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?

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? 

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.

Four Summer Foods Disguised as "Healthy" Choices

You might think you are eating healthy ... but wait! Are you noshing on these four summer foods disguised as "healthy" choices? Dr. Allana's latest Huffington Post article is now published. Go and check it out!

Read Four Summer Foods Disguised as "Healthy" Choices.

 

How Stress Causes Weight Gain

By Francesca Tomas

Have you been trying to lose weight but you just aren’t seeing any results?

This may be because of a culprit called stress. If your life is full of stress, your body is responding by cranking up your stress hormone cortisol. Cortisol can undo all of your weight loss efforts. It increases your appetite and cravings, it causes you to lose muscle mass, impacts your sex drive, and your bone density. It also can contribute to depression and memory loss. What's the take home message? Chronic stress makes you soft, flabby, and old before your time.

Can you actually see the effects of cortisol? Yes, take a look at your waist. Cortisol causes abdominal fat – even in people who are usually thin. The link between cortisol and increased storage of abdominal fat has been confirmed by science.

Extra belly fat is not just a bad fashion statement. It slows your metabolism and increases your risk for heart disease and cancer.

The good news is that the answer to this problem is easy and it costs you nothing.

Make A Commitment Today to Begin One or More of These Proven Daily Relaxation Techniques

If you practice at least one of these techniques daily, you will begin to shift your body from the stress response to the relaxation response. When you do, your cortisol levels will drop and your body’s self-repair mechanisms get back to work healing you. You'll be able to say goodbye to abdominal fat.

Set Up A Healthy Sleep Schedule

Decide on a bedtime that will guarantee you will sleep 7.5 to 9 hours per night. Sleep deprivation makes us wake up with higher amounts of cortisol. Cortisol fuels appetite and increases our cravings, particularly for refined sugar and carb-laden treats, even when we've eaten enough. Poor sleep packs on the pounds.

Researchers at the Stanford School of Medicine found that subjects who slept only five hours per night experienced an increase in their Body Mass Index regardless of diet and exercise. Good sleep actually helps you to lose weight by influencing the hormones that control your appetite and increase your metabolism. Sleep boosts leptin, the hormone that tells you it's time to stop eating.

Laugh More

Laughter and humor increase the release of your feel good hormones – endorphins and dopamine. Laughing increases relaxation and reduces pain, stress, and depression. Think of what tickles your funny bone and plan to see it, do it, or read it.

Play with Animals

Getting up close and personal with your pets releases your oxytocin, endorphins, and other healing hormones that support your body’s healing mechanisms. This is why pet therapy is so effective, both mentally and physically. It's now been proven to have the same positive effect on our pets. Pet your kitty or brush your dog every day to lower your cortisol dramatically. 

Move Your Body

Exercise is a powerful, well-studied way to burn off stress chemicals and heal the mind, so commit to the exercise you can stick with. A good workout has been proven to be better than or equal to prescription meds for treating depression. If you have physical issues that prevent you from vigorous exercise, you're not off the hook. Other powerful stress busters include body massage, yoga, meditation, and guided imagery.

Optimize Your Nutrition

Commit to a healthy diet. Make a list to take with you when you buy groceries. Avoid junk food, refined sugar and carbs, and fast food. Eat regularly to avoid the short-term stress of starvation on your body.

Express Yourself Creatively

Creative expression releases endorphins, improves your immune function, relieves physical pain and depression. It also lowers your cortisol, your heart rate, and your blood pressure, and slows your breathing down.

Have a Healthy Sexual Relationship

Those with healthy sex lives have lower cortisol levels. They also tend to live longer, have lower risk of health problems, look younger, have higher fitness and less pain, and enjoy an improved quality of life.

Strengthen Your Social Network

Connect with others by taking a class, joining a support group or an organization. Research suggests that having friends and a social network is more important to a healthy lifestyle than quitting smoking or starting to exercise. Joining a group is an easy first step to reduce your stress.

Try to Resolve Stressful Situations 

Don't let stressful situations continue on and on. This includes present dilemmas and remnants from your past. Decide to let go of grudges and past conflicts even if you were wronged. Forgiveness is a powerful stress reliever. 

Practice Gratefulness

Keep a gratefulness journal and use it every day. Write down three things you're grateful for in your life. Research has now shown this simple practice can reduce your cortisol by 23%.  

These are a few ideas to get you started.  I hope you commit to practice one or more of these to ramp up your health and to accelerate your weight loss. 

If you think one-to-one counseling might help you to transition to a less stressful lifestyle, I invite you to have a counselling session with me.

Contact me anytime:

Francesca@polohealth.com

604-544-7657 or 604-314-8063

Also by Francesca: Are you an emotional eater?

9 Ways to Reduce Stress

 

 

Photo Copyright: rostislavsedlacek / 123RF Stock Photo

The Do's and Dont's of Summer Eating

By Vanessa McKay, CNP

Summer is here and if we are lucky that usually means tons of bbq’s, camping and beach days. Even for those of us that try to be conscientious about what we consume these settings can present some challenges. The traditional fare can include hamburgers, hotdogs, potato and pasta salads, soda pop, ice cream and popsicles, just to name a few. Now, I’m not suggesting you eat like a rabbit and avoid your favourite summer foods at all cost but there are some tips I can share to help you to stay healthy, hydrated and energized for the warm months ahead.

Staying hydrated is paramount! It’s not just the heat; we tend to be more active with hiking, biking and water sports too.  Let’s take a look at some things we consume that may be dehydrating us:

Alcohol: I’m all for a little summer fun! A cup or two of water for every alcoholic beverage you consume will keep your body hydrated, which can prevents headaches and lethargy. The sun mixed with the dehydrating effects of alcohol can really wipe you out so be prepared!

Sugar and Processed Foods: Your body requires a lot of water to process sugars and/or preservatives found in foods like pop, pastas, ice cream, chips, muffins, and potatoes. Having your sweet tooth satisfied with fruits that have the sugar you crave and the water required to process it is a better option. Fruits like watermelon, strawberries and cantaloupe are in abundance this time of year so enjoy what’s being harvested locally. Crunchy vegetables served with a bean dip is another great alternative: cucumbers, peppers, celery and radishes all have over 90% water. Kicking your craving for pop with fruit juice cut with sparkling water or kombucha will give your taste buds the fizzy feeling it likes, but with far less sugar, caffeine. Kombucha has great digestive health benefits!

Caffeine: While coffee and tea both contain caffeine, they also contain a lot of water. Having an iced coffee or tea isn’t such a bad thing in my opinion. Just be mindful of having more than one or two. Make sure you are alternating with fresh water and try to avoid sugary iced coffee beverages by drinking your brew black instead or with a little stevia and your favourite milk substitute.

I hope this gives you some good strategies to implement for a happy and healthy summer. For further interest in adapting your diet to accommodate health conditions, dietary restrictions or general health improvement you can contact me, Vanessa McKay, CNP @ (604) 544-POLO (7656).

You might also like to read:

Are You an Emotional Eater? 

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

 

Photo Copyright: mblach / 123RF Stock Photo

Are You an Emotional Eater?

By Francesca Tomas, RPC RTC

When you crave food, you're often at your weakest point. You feel stressed, bored, tired, depressed, or like you are in a difficult situation. When these feelings trigger your need to eat, you are experiencing emotional eating.

When you eat because of emotions instead of hunger, it's common to eat too much and to reach for starchy and sugary foods that give you a temporary mood lift. You can end up consuming an enormous amount of calories and unhealthy fats. This frequently triggers the cycle of weight gain, depression caused by poor body image, and an increasing need to eat more emotionally. This is a really tough cycle to be caught up in.

Emotional eating can temporarily suppress or soothe negative emotions including: 

Stress;

Sadness;

Loneliness;

Boredom;

Anger; and

Fear.

Everyday life and major life events can trigger these negative emotions. They can spiral you into emotional eating and can sabotage your weight loss efforts.

These triggers include:

Work and or family stress;

Relationship difficulty;

Health problems;

Sleeplessness; and

Financial pressure.

When you eat emotionally, you are trying to cope. This binge eating or rapid eating may help push down the uncomfortable emotions that you're trying to escape. What began as a single bout of overeating can easily become a pattern. You may begin to use food automatically whenever you feel an uncomfortable emotion like sadness, anger, or fear.

When your emotions drive you to overeat, it only provides brief relief. But you'll always end up in the same place. You'll feel guilty, helpless, hopeless, and predictably gain weight. So, you overeat again. Are you ready to break this unhealthy cycle?

Here are tips for breaking the cycle of emotional eating 

Keep a food diary. This requires you to honestly track your caloric intake;

Manage your stress through better sleep, diet, and exercise;

Fight boredom - analyze when and why you feel bored and plan alternative activities;

Keep unhealthy foods that are high in fat and sugar out of your house;

Have an occasional treat if you can really keep it an infrequent pleasure;

Have healthy food available to snack on;

Find alternative ways to feel better quickly such as exercise, socializing, and watching comedy;

Pack your own healthy lunch and snacks for work;

Get support from friends, family, or support groups;

Learn from your setbacks;

Keep a journal to release emotions; 

Seek professional help.

If you still can’t end your emotional eating, consider therapy with a professional mental health provider. Therapy can help you work through negative emotions that keep you stuck. It can also help you develop a plan to end the behavior successfully. 

 

Francesca is hosting a 2-session workshop June 2015, "End Your Battle with Food and Lose Weight." Learn more here.

Photo Copyright: bds / 123RF Stock Photo

Copyright © Francesca Tomas RPC, RTC 2015

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?

Photo Copyright: / 123RF Stock Photo

hCG Cooking Series

You may have recently stumbled upon a notice about an upcoming cooking series for clients following Dr. Polo’s Pound a Day Weight Loss Program. Before talking about the cooking series and some tips for being successful in the kitchen on a calorie-reduced diet, I thought I should briefly explain this weight loss program in case you have no idea what we’re talking about!

Dr. Polo’s hCG weight loss program is designed to help reshape and redistribute the body’s fat deposits. It also establishes a new set point for the body, making one less likely to return to their previous weight only if new dietary choices and lifestyle changes are implemented. The most controversial part of the program is the actual 500-calorie per day diet that consists of regular food that can be found at any local grocery store. Don’t be afraid of this! Because of the hCG, which is consumed as part of the program, your body is actually mobilizing up to 3000 calories a day. You won’t feel hungry, and your body won’t experience the symptoms you would go through if doing only a 500-calorie per day diet. Please also know this program is medically supervised. Don’t try anything like this alone. Here’s a link to someone (Crystal) who has done the program, and shared information about it. She’s also my partner in the cooking series!

Eating delicious foods on just 500-calories a day requires some creativity. Here’s where the cooking series comes in…

Crystal and I teamed up to host several cooking classes that tap into where clients are in the weight loss program, as there are different phases throughout the plan. In other words, depending on where you are in the program, we have a class for you! One of the main frustrations clients report while being on the diet is the lack of variety, which is why variety is the main focus of the cooking series. Crystal’s brilliant and creative recipes allow taste buds to soar on a very restrictive diet. The cooking series also allows clients to meet other people following the same weight loss program so they can form connections and support each other through tips and tricks, or even provide emotional support for one another, as clients can feel isolated while following this program.

Whether or not you’re following Dr. Polo’s weight loss program, here are 5 general tips for being successful in the kitchen on a calorie-reduced diet.

1. Play with spices.

2. Drink lots of water! Sometimes we think we’re hungry, but in fact we’re actually thirsty.

3. Homemade all the way – your wallet and heart will thank you, as you’ll be decreasing your salt consumption considerably.

4. Avoid temptation while cooking as we tend to munch while in the kitchen, so get rid of all the junk and comfort foods that are easy to grab.

5. Ice, gum or mints can be your friend (no gum or mints if on hCG) as this will prevent munching.

If you’re in the neighbourhood feel free to drop by the clinic to check out our kitchen where all the magic happens, or to ask any questions you might have about the cooking series. Click here for information about the classes and how to register.

See you soon!

 

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!