• 22-03-2018

    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. 

     
    The Ketogenic Diet and Intermittent Fasting have taken over the health and fitness world with promises of rapid weight loss without restricting calories-- who doesn't love a diet where you aren't going hungry? Those following the program are touting improved energy, mental clarity, regulated blood sugar levels and a rapid drop in blood pressure among other benefits. 
     
    Chances are you know someone who is raving about the Ketogenic Diet or Intermittent Fasting. It's hard not to jump right in when so many people are seeing such success, but how do you know if these eating trends are right for you?  Thankfully New Westminster Naturopathic Physician and weight loss expert, Dr. Allana Polo, is here break down who should try and who should steer clear of Keto and Intermittent Fasting!
     
    Dr. Polo's Take on Ketogenic Diet and Intermittent Fasting- What it is, who it works for and who should steer clear:

    The Keto Diet is all about getting your body into a state of “ketosis” which is an efficient fat burning state. You shift your calories to a high fat, moderate protein, low carb diet where your body no longer runs of glucose for fuel, but rather fat for fuel.

    Who Keto Works For: Keto is perfect for someone who wants rapid weight loss, hates to be hungry, is tired of counting calories, is ok sticking with the recommended foods without cheat days to keep body in a state of ketosis (aka no going back and forth between carbs and no carbs), is a big meat eater and loves foods high in healthy fat like salmon, avocado, nuts and coconut oil fat. People who love planning meals ahead of time and experimenting with new recipes will love the Keto Diet. It is also recommended for people with blood sugar problems, pre-diabetes or diabetes because it works great for balancing blood sugar levels. 

    Who Should Steer Clear of Keto: If you can’t tolerate fat, are vegan, vegetarian or almost entirely plant based, have a hard time sticking with a list of foods you can and cannot eat, or have issues with gallstones or have had your gallbladder removed keto probably isn't right for you. 

    What a Keto Day Looks Like:  A typical day may begin with eggs and bacon, with a side of avocado or tomato, along with a bulletproof coffee. Lunch may be a salad or steamed veg with a piece of protein and an olive oil dressing with shredded cheese on top. Dinner could be roasted salmon and broccoli with a low carb cheesecake for dessert!

    Intermittent Fasting (also known as IF) IF is very different than Keto, but may offer the same benefits. Your sleep is better, your skin clearer, your mood happier, your digestion smoother, but it always involves some level of shortening or restricting your daily “eating window” so that your body is constantly pulling energy from the food you are taking in, forcing your body to use stored fat for energy. 

    Who Intermittent Fasting Works For: Intermittent fasting is perfect for someone who wants to lose weight rapidly, is tired of counting calories, tends not to be hungry in the morning and skips breakfast most days, who prefers to eat a few larger meals instead of grazing on smaller meals and snacks throughout the day, is ok being hungry and not giving into the temptation of nighttime grazing in front of the tv.  

    Who Should Steer Clear of Intermittent Fasting: Steer clear of IF you have blood sugar or hypoglycaemia problems or concerns, if you have a high metabolism that needs to be fired with small meals and snacks throughout the day, if you can't imagine going without breakfast, if you tend to get hangry or have a hard time going hungry. Night owls might also struggle with this way of eating if they tend to consume a large amount of calories in the late evening and very early morning.

    What an Intermittent Fasting Day Looks Like: The most popular way to intermittent fast is called the 16/8 MethodMost people do this by fasting (aka not eating) after 8pm. They would skip late night snacking along with breakfast the next morning and then start eating again at 12:00pm with lunch and then dinner. All calories would be consumed within a 8 hour window between 12:00pm and 8:00pm. You can drink water, black coffee and other non-caloric beverages during your fasting window which can help with the hunger. People who do best with intermittent fasting tend to eat low carb, healthy meals during their eating window. 
     
    Other IF methods are the 5:2 method where you eat 5 days of the week and fast 2 days of the week, consuming just 500-600 calories on those days. The Eat. Stop. Eat. Method involves eating normally for 5-6 days a week and fasting by consuming no calories for 1-2 days of the week. The Alternative Day Method has you alternate between eating eating normally one day and consuming just 500 calories the next. 

    • 15-03-2018

    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!

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