• 19-06-2018

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

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

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

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

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

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

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

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

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

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

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

    • 05-06-2018

    Dr. Polo's Healthy Travel Tips

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

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

    Dr. Polo's Healthy Travel Tips:

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

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

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

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

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

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

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

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

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

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

    • 24-04-2018

    Dr. Polo's Tips For Spring Cleaning Your Health

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

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

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

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

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

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

    • 03-04-2018

    Here to weigh in on food allergies and food sensitivities is New Westminster Naturopathic Physician, Dr. Allana Polo.

    "It’s good that we are aware of the different types of reactions but with the overlap of some of the symptoms, things get a little confusing," says Dr. Polo "One of the biggest questions I get from my patients who are parents is: how do we know if our child has an actual food allergy or if they are just sensitive to a particular food?"
     

    Food Allergies

    A food allergy is when the body’s immune system reacts as though it needs to fight off disease. The first exposure to the offending food has no outward effect on the body. But on the inside, an antibody called IgE is created against that particular food. The next time that food is ingested, it binds to the antibodies that are now floating around in the system and triggers an actual reaction like cramping, nausea, vomiting, diarrhea, gas, hives and even difficulties breathing.

    An allergic reaction takes place immediately after eating or can take up to several hours to manifest. If the reaction is going to be as severe as an anaphylactic shock, it will usually occur within the first hour after ingestion. Anaphylactic shock is deadly and requires immediate medical attention. The symptoms are wheezing, difficulty breathing, swelling of the tongue and throat, and fainting. Usually if someone knows they have an anaphylactic reaction to a certain food they will carry an auto-injector of epinephrine with them to counteract the reaction.

    Some of the more common food allergies in children include peanuts, soy, milk, wheat and eggs. 

    Food Sensitivities or Intolerance

    Generally, the words sensitivity and intolerance are used interchangeably. A sensitivity actually has nothing to do with the immune system. The symptoms in this case stem from an inability to digest the food. Symptoms (commonly nausea, abdominal pain, diarrhea and bloating) usually appear about half an hour after ingestion but can also take up to 48 hours to really show themselves. Heartburn and headaches are also indications of food sensitivity or intolerance.

    Two of the most common food intolerances are dairy and gluten. That’s why, in my practice, dairy and gluten are two substances I ask my patients to eliminate when we are testing to see how their body responds on and off these foods. Not everyone who has sensitivity to gluten has Celiac disease. The latter is completely different, where any gluten consumed actually damages the intestinal lining. 

    Some Key Differences Between Food Allergies And Sensitivities

    An allergic reaction can occur even when only a tiny amount of the allergen is present. For a sensitivity to be detected, generally a normal portion size needs to be consumed. 

    An allergic reaction happens more immediately, whereas a sensitivity can make itself known days later.

    An allergic reaction can be life-threatening but a sensitivity is not.

    • 26-03-2018

    Let's Talk Poo

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

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

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

    Take a peek at this poop chart:

     

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

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

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

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

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

    • 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!

    • 05-03-2018

    Food Sensitivity with Dr. Allana Polo

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

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

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

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

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

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

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

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

    Health is Happiness!
    Mandy Gill

     

    • 05-08-2017

    Anti-aging Nutrition: Beat the Clock with These Drinks

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

    Bone Broth

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

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

    Red Wine

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

    Collagen Protein Powder

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

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

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

    • 23-07-2017

    Healthy Eating Starts Early: Helping Teens Eat Right

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

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

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

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

    • 25-04-2017

    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.

     

     

    • 19-10-2016

    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.

     

    Dr. Allana Polo'sThink Before You Treat.jpg

     

    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?

    • 28-06-2016

    Summer Ready Skin

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

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

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

    BOTOX

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

    Learn more.

    RENEVA DEPIGMENTATION TREATMENT

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

    Learn more.

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

    Learn more.

    PLATELET RICH PLASMA

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

    Learn more.

    LATISSE®

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

    Learn more.

    LASER/IPL

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

    Learn more.

    CLARISONIC

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

    Learn more.

    FOR COMPLICATED SKIN CONDITIONS

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

    Learn more.

    Book Your Appointment

    • 09-03-2016

    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? 

    • 02-02-2016

    Healthy Snacks for Superbowl Sunday

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

    Healthy Snacks for Superbowl Sunday

    Chocolate Football Bliss Balls

    1 cup raw almonds or Cashews or a mix of both

    2 tbsp cacao powder

    1 cup pitted medjool dates

    1 tsp vanilla extract

    ½ cup dark chocolate chips

    2 tbsp coconut oil

    1/3 cup unsweetened shredded coconut

    Honey or agave syrup to taste

    3 tbsp all Natural Peanut Butter

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

    Instructions

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

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

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

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

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

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

    Crockpot Mexican Pulled Chicken with Lettuce Wraps

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

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

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

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

    Optional: Chopped green peppers, Black beans or Canned corn

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

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

    Instructions

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

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

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

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

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

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

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

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

    Cauliflower Crust Pizza

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

    1/2 head cauliflower, coarsely chopped

    1/2 cup shredded Italian cheese blend

    1/4 cup chopped fresh parsley and oregano

    1 egg

    1 teaspoon chopped garlic salt and ground black pepper to taste

    Extra shredded cheese for the topping

    Marinara sauce for the topping

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

    Instructions

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

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

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

    4. Preheat an oven to 450 degrees F.

    5. Line a baking sheet with parchment paper.

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

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

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

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

    Quinoa Pizza Bites

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

    1 cup cooked quinoa

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

    1 egg

    ½ teaspoon salt (to taste)

    ½ teaspoon ground pepper

    5 tablespoons of marinara sauce

    ½ teaspoon garlic powder

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

    Marinara Sauce, for dipping

    Instructions

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

    2. Preheat oven to 400 degrees F.

    3. Grease a 12 mini muffin tin pan.

    4. Mix all of the ingredients together.

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

    6. Bake for 12-15 minutes.

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

    8. Serve with Marinara Sauce.

    Enjoy the game! And the delicious food.

    Photo Copyright: fahrwasser / 123RF Stock Photo

    • 25-11-2015

    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. 

    • 21-10-2015

    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.

    • 31-08-2015

    5 Ways to Make Summer Last All Year Long

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

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

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

     

    Photo Copyright: geraldas / 123RF Stock Photo

     

    • 29-06-2015

    Now on the Huffington Post: Secrets to Glowing Skin

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

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

    Photo Copyright: rido / 123RF Stock Photo

    • 22-05-2015

    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

    • 28-04-2015

    How to Get Rid of Foot Odour

    by Dr. Allana Polo, ND

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

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

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

    Wash the shoes.

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

    Wash the feet.

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

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

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

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

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

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

     

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

     

    Photo Copyright: / 123RF Stock Photo

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