Natural Weight Loss Tips from Pohala Clinic in Portland, Oregon

Healthy eating is a big part of any medical health plan. At Pohala Clinic, we know that weight loss is not easy, but we also know from working with thousands of clients throughout the years that certain practices do work. We asked each staff member at Pohala for a natural Weight Loss tip. We hope this helps you get started on a plan you can use for life, if weight management is a goal. The answers are as diverse as our practitioners!

 

From Julie Foster, Family Nurse Practitioner

I am not a fan of the term “Weight Loss.”  What are we losing? Where does the weight go?

I would rather ask,  ‘What can we gain by having a healthy relationship with our body, mind, and spirit?’

I encourage my patients to examine their relationship with food when exploring the idea of  a healthy body.

If we are at peace with ALL aspects of our life and we structure our days with balanced,  whole plant based foods,  we can find a natural weight that suits us.

I say this to my clients: When you crave certain foods ask yourself, ‘What am I really craving? Maybe you just need to let down, cover up, or escape something and you use food to do this. Believe me it happens for most of us.  I heard a patient tell me ‘I eat my emotions’ and another say ‘I avoid eating to control my emotions.’  We cannot use food one way or the other. Food is food. It fuels us. Period.

How can we become neutral and lighthearted about food? When I work with patients about weight loss I avoid making weight loss the goal and instead encourage patients to take a path of self discovery. Once a person can see the patterns in his or her life that are a hinderance to becoming one’s best self,  healing begins.

The rest falls into place. Then, education about nutrition can be properly applied and digested (literally).

From Malia Susee, Acupuncturist and Chinese Herbalist…

Support the Spleen and get good sleep!

In Traditional Chinese Medicine, the Spleen (I’m capitalizing it to differentiate it from our biomedically-viewed organ) is responsible for the transformation food to chi, (Qi), or useable energy, and the transportation of it this useable energy to the rest of the body. Good sleep supports a healthy metabolism, whereas sleep deprivation throws off the metabolism causes us to crave sugar. Overdoing carbohydrates and sugar causes the Spleen to get bogged down and inefficient, leading to even more carb cravings and potentially less good sleep! Prioritizing healthy sleep not only helps us use the calories we have, but helps keep unhealthy cravings at bay.

 

Vera Voss

Vera Vos, Family Nurse Practitioner

When your gut is happy, you are happy! Your gut is inhabited by gazillions of microorganisms like bacteria, viruses, protozoa and others that have a huge influence on your health and, as more and more research is showing, your happiness and weight! The kind of food you eat feeds those microorganisms and the ones that like the sugar, processed foods, bad fats, etc of the Standard American Diet (SAD) cause chronic disease, mental health issues, obesity, brain fog, fatigue, etc.

The ones that make you happy, healthy and slimmer, your allies and friends have a huge preference  for high fiber stuff like vegetables (cooked and raw), fruits, legumes, nuts/seeds, healthy whole grains (quinoa, farro, bulgur, teff, etc), fermented foods (sauerkraut, kimchi, miso, kefir, tempeh, etc) and prebiotic foods like onions, garlic and jicama. Say Bon Appetit! to your microorganisms and start including each of these food categories into your diet every day to greatly increase your allies and friends which will heal your gut and body, make you happy and motivated, and support weight loss. 

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We want you to feel supported at Pohala. Our clinicians are here to listen and help. We will come up with a weight loss, healthy eating and life balanced plan that fits into your life. If eating disorder help is needed, we have specialists who can help directly and connect you with outside services.

 

Please call our clinic to work with one of our health care professionals to create a plan for a healthy body.

Talk Story and Donna London Family Nurse Practitioner in Portland, Oregon

We continue to be excited about all the providers at Pohala.

Donna London FNP shares some TalkStory with us:

From Little Girl to Family Nurse Practitioner

‘I decided I wanted to be a nurse at the age of five. I loved caring for animals when I was younger…much to my mothers dismay, but the idea that I could care for “humans” happened when I saw a nurse on television and I knew…this was my  purpose.’  Donna London see her medical practice as her calling. How many providers remember this? I think even after all the hustle and bustle every provider can tell you a similar stirring in their soul.

Donna London’s goal as a healthcare professional the first time she sees a new client? 

‘My goal is to assure patients feel heard, respected and validated by making them feel we are partners in their health and wellness care. I believe this empowers and encourages patients to become proactive participants in their health care and as a result achieve better health outcomes.’  She believes in preventive medicine. When a medical provider can really know and have a relationship with their patients so many other things about one’s health is understood and easier to face.

She has a personal Heart’s Desire to personally have a better understanding of her patients 

‘It’s my heart’s desire to truly “see” my patients, to meet them where they are in their illness or health, so together we  can make a difference in their overall wellbeing.’

Donna’s view on western medicine (allopathic)  v. eastern (naturopathic) medicine?

Western medicine alone does not mirror what patients want from the health care community. More patients, are searching for practitioners who provide both or at least one who is open to the idea.For the best health care outcomes, I believe combining traditional and naturopathic medicine plays an important role in  clinical practice.

Donna is currently accepting new patients

CALL TODAY FOR AN APPOINTMENT AT POHALA CLINIC

(503) 572-4196

 

Healthy Eating Strategies for Good Digestion from Paresh Shelat in Portland, Oregon

Healthy Eating Strategies for Good Digestion from Paresh Shelat, Pohala Clinic Naturopathic Physician and Acupuncturist. 
Food Hygiene: Have you ever wondered why the exact same meal, eaten at different periods of time, can cause a wide range of symptoms or no symptoms at all? 🤔 Unbeknownst to many, the state of our nervous system may directly impact our ability to digest and process food (ie Fight-Flight-Fright vs REST & DIGEST). One of the most important pieces of information I pass on to my patients revolves around the process of eating. This may be more important than the types of foods my patients consume at times.⁣

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Here are several lifestyle modifications to improve digestion WITHOUT medications or supplements 💊:⁣

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1.) Chew food in its entirety. (If that means chewing each bite of food 30 times until it turns to mush, DO IT! Or at least try).⁣

2.) Do not eat “on-the-go” or when you’re in a rush. (Your body will not properly digest food).🚗💨

3.) Eliminate or limit external stressors while consuming food (ie t.v, noisy environment, arguments or tense discussions etc).🗣🖥

4.) Try your best to cook your own food and add different spices that stimulate and prepare your body for digestion such as cumin, mustard seeds, and rosemary. 👨🏾‍🍳

5.) Apple cider vinegar before meals may aid in digestion.
To book an appointment with Dr. Shelat, please call the Pohala Clinic.

 

Environmental Detox Tips for Your Home in Portland Oregon

 

 

Spring Cleaning

Despite our crazy Winter weather,❄️ Spring 🌷🌿 is around the corner and Pohala is welcoming this event with our:

Spring Cleanse: Nutritional Detox and Reboot Class.

This class is filled but that doesn’t mean we can’t share some detox tips with everyone. If you’re not in the class, let us know, and, if there is enough interest we may do another one.

Vera Vos NP will speak on Environmental Toxins:

She tells us:
‘Often, the big question is, why detox? A big reason is to decrease the burden of harmful chemicals in our bodies. But, aren’t there laws that ensure clean and safe water, air, food, etc? If only that were true. There are more than 80,000 registered chemicals in use. About 1600 of these chemicals have been tested for carcinogenicity by the EPA. In 2016 then President Obama amended the 1976 Toxic Substance Control Act which will now require the EPA to study the not yet tested chemicals for safety. Unfortunately, they are only required to study 20 different chemicals at a time and testing must be completed within 7 years. How quickly EPA moves through the testing is definitely dependent on funding and the political climate. So, while the federal government makes it’s ponderous way through 80,000 (minus 1600 already done) chemicals, it’s up to us to educate ourselves regarding what potential toxins we may be coming into contact with.

The Environmental Working Group (EWG) is a non-profit American activist group that specializes in research and advocacy in, among other things, toxic chemicals. Check out their website for an extensive guide to the most toxin free products for your home and personal use.  Our homes may be our sanctuary but the air inside can be 2-5 times more polluted than the air outside. There are guides for everything from mattresses to cleaning products to lightbulbs and much more. Here’s to spring cleaning!

Whether you are attending our class you can schedule your personal Nutritional Cleanse consult. Vera Vos NP and Lisa Del Alba ND accepting new patients.

Here is to YOU!!!! The more you care for yourself the better the World Can BE. Healing can happen.

Call us for an appointment (503) 572-4196

How Can Cinnamon Help with Warming the Body During Portland’s Rainy Season?

 

Malia Susee Acupuncturist tells us about Cinnamon:

Cinnamon v. Cinnamon

It’s cold and wet outside. I’ve been recommending cinnamon a lot these days. I have also been noticing that the internet has not been giving cassia, the cinnamon commonly grown in Vietnam and China, a fair shake.

Ceylon cinnamon, that which is grown in Sri Lanka, is touted as the truer, healthier stuff, but let’s not bark up the wrong tree (pun absolutely intended); While both are warming herbs, Ceylon cinnamon twig (a.k.a. Guì Zhī) and Cassia bark (a.k.a. Roù Guì) have different functions in Traditional Chinese Medicine.

Guì Zhī (Ceylon twig) helps fight the common cold by harmonizing our nutritive and defensive chi (qi) (guiding nutrients to our immune system) and by unlocking/unblocking the chi /qi in the chest and lungs (great for lung tightness and congestion). Used as an analgesic for menstrual cramps and for joint painexacerbated by cold, wet weather, guì zhī promotes blood circulation by “warming the vessels” and by “dispersing cold and damp” Bensky, D. and Gamble, A. (1993) Chinese Herbal Medicine Materia Medica: Revised Edition. Seattle, WA: Eastland Press, Inc..

Roù Guì (Cassia bark) warms at a deeper, more basic level. We use this when depletion, reduced appetite, frequent urination, and /or deep aversion to cold are present. Roù Guì also helps with chronic wheezing due to deficiency; conditions that present with sensation of heat in the upper body, but cold below; and diarrhea due to deficiency (see Bensky and Gamble, 1993).

Cinnamon is most effective when combined with synergistic food or herbs and best to avoid in cases of severe yin deficiency. I’ll write about yin deficiency soon in conjunction with menopausal symptoms, but if you’re wondering how best to incorporate cinnamon in your diet, read this relatively even-handed article I found:

https://www.organiclifestylemagazine.com/cinnamon-ceylon-vs…

…and consult your local acupuncturist!

Call (503) 572-4196 to schedule an appointment with
Malia Susee, L.Ac. at Pohala.

Stay warm! 🏺🏺♨️🌅

 

Natural Treatment for High Blood Pressure Using Nutrition, Exercise, Supplements, and Self Care

Do you have high blood pressure but don’t want to take medications with complicated side effects?

The good news is that many individuals with high blood pressure, also known as hypertension can be treated naturally. 

Dr. Paresh H. Shelat, a dual-licensed naturopathic primary care physician and licensed acupuncturist works with patients daily who want to make life style changes that lead to better heart health.

Here are three ways you can make changes today to make your heart as healthy as possible..

  1. Get help to QUIT Smoking / Vaping: Your lungs love you and you should love them in return. I am here to help with this process. 
  2. Eat a predominantly anti-inflammatory plant based diet. This includes looking at nightshades such as tomatoes, chili peppers and white potatoes.  We can discuss diet during an appointment. 
  3. Exercise!  It really is nature’s medicine. We can work together to come up with a plan that works for you. 

If you would like to learn how to reduce symptoms of cardiovascular disease and optimize healthy heart functioning,  schedule a visit at Pohala Clinic in Portland, OR

How to treat Viruses in Portland, Oregon

Many have been vulnerable to viruses since the snow has come to the NW. Remember we are always surrounded by germs. It just matters if the ‘submarine’ is breached per se. This happens when our immunity decreases or inflammation increases.

For children viruses are like ‘cleaning the house.’
A child most times comes out ahead to their next developmental step after the virus.

For adults viruses can mean overwhelm or a response to balance over-inflammation. They prevent cancer cells from proliferating.

Julie Foster Nurse Practitioner has 3 suggestions to heal through a virus.

Protect your inner fire of warmth and regain control of your immunity:

1. Wear 3 layers on top.and 2 on the bottom. Keep neck and ears covered when going outdoors. Even place cotton in your ears at bedtime. Wear a silk scarf to sleep. Do not let a draft create a chill. At first sign of virus (a tickle in your throat, sore neck, or just a thought…’Am I getting sick’), drink cup of hot herbal tea, take a hot shower/bath, apply a hot water bottle on the belly or at your feet when you go to bed.

2. Keep bowels loose. Try Natural Calm or Magnelevures once daily or take buffered Vitamin C and take 2 to 7gms to bowel tolerance. Back off the dosing once they have loosened.

3. Take an immunity herbal or homeopathic remedy. Julie Foster has prescribed Biovegetarian with warming herbs to stop the virus or decrease the duration for over 12 years.

At Pohala Clinic – A Place of Healing we can individualize your care plan during your illness. Also consult us or your trusted medical provider before trying a new regimen.

Health is not without Illness. But we can grow stronger in our response to it.

We are always Becoming!

How is Your Heart Health?

A note from Pohala Naturopath Paresh H. Shelat ND, L.Ac.

I work with people of all ages to evaluate physically and through lab work the condition of a person’s heart.

This includes high blood pressure, high cholesterol, palpitations, risk of heart attack and overall heart health.

I use a combination of nutrition, herbs, exercise, supplements, acupuncture and when needed pharmaceuticals.

I also work with a person’s team including cardiologists and pulmonologists.

Call Pohala Clinic today for a healthy heart exam.

Dr. Shelat

Healthy Books for 2019 from Vera Vos, Nurse Practitioner

by Vera Vos

I love to start the New Year with a list of books I want to read. There are so many genres to choose from not to mention fiction or non-fiction. For the most part,  I’m not particular whether a book was written recently or if it’s an old classic. But, when it comes to health related topics, I like to see what’s new in non-fiction. My favorite health sub topics are those that offer insights that can change health for the better and slow aging especially using cutting edge nutrition research. I also like those that describe the latest breakthroughs for healing chronic disease like heart disease, cancer, autoimmune disorders and mental health. 

I find new books I want to read by relying on others whom I trust to make recommendations. The Food Revolution Network is one website that I keep track of. It was started by John Robbins of Baskin Robbins fame, who left the ice cream business to focus on health and sustainability for ourselves and our environment. He is the author of numerous old classics like Diet for a New America and The Food Revolution. 

Luckily,  the Food Revolution Network has a list of 8 “must read” books about health for 2019.

Check them out and see if you find one or two that sparks your interest. 

Some of the books include:

Undo It!: How Simple Lifestyle Changes Can Reverse Most Chronic Diseases by Dean Ornish, MD and Anne Ornish

The Truth About Food: Why Pandas Eat Bamboo and People Get Bamboozled by David Katz, MD

Happy reading! 

Vera

 

Exercises to Help Improve Memory with Lisa Del Alba, Naturopath in Portland, Oregon

Pohala’s Naturopath Lisa Del Alba brings attention to how exercise can help our memory.

Having trouble with your memory? Are you becoming more and more forgetful? This informative article explains what kind of exercise improves memory, and why. Remembering names and faces, what the boss just asked us to do, or even our own New Year’s Resolutions is far from the only importance ‘memory’ plays for us.

Memory defines our actual being, our ‘higher self’, the meaning we ascribe to our own existence.

Think about it; when you think of who you are as a unique individual, you associate yourself with your own unique set of memories. Remembering something incorrectly can cause real distress in practical and spiritual life. There’a a good reason why ‘Right Memory’ is one step of the Eightfold Path in Buddhist practice!

Here is the article from Time Magazine:

How Exercise May Protect the Brain From Alzheimer’s Disease

Schedule a visit today with Dr. Lisa Del Alba at Pohala Clinic in Portland, Oregon to discuss how you can protect and improve your memory, naturally.