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.

Chronic Pain Management with Julie Foster Nurse Practitioner in Portland, Oregon

Pohala Clinic Client Julie A. Fast talks about working with Julie Foster for chronic pain management help.

“Managing chronic pain is more than medications. It’s about lifestyle changes and helping a person find natural ways to exercise and work with the pain in order to have a functional life.” 

 

I’ve worked with nurse practitioner Julie Foster as my primary care physician in Portland, Oregon for over ten years. During this time, she has helped me through a variety of sport related injuries that eventually led to a problem with chronic pain.  With her help, I have regular body treatments from various processionals,  have worked on my diet and eventually got my pain under control.  Julie’s advice is always specific. We talk about sleep and natural treatments. We use homeopathic remedies and acupuncture and well.

 

She reminds me that what I put in my body will be reflected in how my body responds to injuries. I know this and am working on it daily.

I want to share my story with others who are looking for help with chronic pain so that they can hopefully work with Julie in finding a plan that works in all areas of life.

Chronic pain is with me daily. I know that without my own way of dealing with the ups and downs of energy I experience depending on my pain levels, I will have a tough time in life.

 

Do You Need Help with Chronic Pain? 

We all need a plan to help us get on with life, even when the pain makes it difficult to get out of bed. I consider myself half way through this journey of getting my body back to where it was before I had my biking accident. This is something I love about working with Julie Foster. She gives me time. There is no judgement when I tell her I’m still having trouble with sugar and there is always a celebration when I am able to better follow her advice. Her patience with me has allowed me to find help for chronic pain that got me out of my special anti gravity chair and back in the world.

 

Julie taught me that chronic pain can have a life of its own. I need to be aware of what is real in my body and what is being created by my overloaded brain.  Julie often says, “The body and mind often trade off. The mind gives us trouble and when we have this figured out, the body then sends us a message that there is still more work to do. Eventually, balance happens when the mind and the body are healthy at the same time.”

 

This is my goal. Julie allows me to be human.  When I am not able to follow the diet in a way that I know will help, she reminds me that the next day is another chance to make better choices. This has allowed me to learn more about what I need. My weight has stabilized and I am now working on finding an eating plan that helps with the pain in general. This includes the following:

 

  1. Night shades such as tomatoes and chili peppers cause an immediate flare in my body. Stopping my favorite Mexican and Thai dishes has not been easy, but for now, I am very conscious of my night shade intake and it is helping greatly.

2. Movement. Chronic pains tells us that we can’t move. This is rarely the case. Even someone like myself with multiple injuries can move.

3.  White sugar.  Julie once said to me, “Julie, the fat that is created on the body from sugar consumption becomes its own organ. It can become yet another source of pain.”  When I am free from white sugar, even for a week, my pain levels go down greatly.

4. Medication pain management.  My goal is to be pain medication free.  To do this, I continue to work with Julie and the other practitioners in my life who are helping me change my diet and work on my specific injuries.

Without Julie, this would be too overwhelming. With her, I am reminded that I can get my body healthy again. It takes a team and Julie is an important part of that team.

 

 

Julie A. Fast

 

To book a time with Julie Foster or one of our Pohala Practitioners, please call the Pohala Clinic and let the receptionist know that Julie A. Fast referred you!

 

Portland Family Nurse Practitioner Vera Vos on Science, Medicine and Spirituality

Vera Voss

Vera Vos, a family nurse practitioner at Pohala Clinic talks about the intersection between spirituality and medicine. 

I am passionate about science. I love how science requires us to be rational and unbiased and I am always amazed how perfect science is, like the symmetry of shapes that repeat themselves in patterns in animals, plants, and the landscape. The language of science is mathematics and when we can figure out the right numbers, so much is explained. At the same time I value my spiritual side. We think that science and spirituality are divergent but most often they come full circle to join each other.

I did a course in mind body medicine at Harvard with Herbert Benson, one of the pioneer researchers to discover the physiological benefits of meditation. Since that time, I have had my own meditation practice. This practice helps me listen better and empathize with others.

I think my love and respect for science coupled with a practice that requires me to stop judging, valuing and, essentially, thinking and just be in the moment helps me gain a deeper understanding of my clients physically, emotionally and spiritually.

Please visit our Pohala Clinic contact page to book an appointment with Dr. Vera Vos.

Healthy Snacks for a Natural and Nutritious Diet

Changing how we snack doesn’t have to mean deprivation. Innovations in snacks, oils, desserts, and more lets us have fun with food while staying healthy.  Whether you want chocolate that helps with weight loss or chips that heal your gut, this list has you covered.

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Eating Evolved / mbg Creative

Whether you’re dabbling with a keto diet or you just want to embrace healthier dessert options, these cups are a deceptively healthy delight. Eating Evolved is committed to embracing the motto “Chocolate: It’s Food, Not Candy,” and these cups do just that, with only four simple ingredients (organic cacao, organic coconut butter, MCT oil, and vanilla extract). Keep a stash in your freezer for whenever a chocolate craving strikes, and you’ll get the pleasure of something sweet while staying healthy.

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The Coconut Cult / mbg Creative

The yogurt that’s taken Instagram by storm. Each of these dairy-free quarts contains over 800 billion human-strain probiotics. Meant to be consumed more as a supplement than as straight yogurt, it’s delightfully tangy (almost effervescently so) and pretty damn addictive. It can completely change our digestion (read more about that here).

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Bonafide Provisions / mbg Creative

These bone-broth-spiked beverages provide the perfect antidotes to the sometimes cloying sweetness of many bottled juice products by embracing the savory side of ingredients including spring peas, butternut squash, beets, red pepper, and more. The collagen in the bone broth can help heal your gut lining, but possibly more more enticing is the help you will receive with midafternoon cravings by the amazing umami flavor. You can consume these drinkable vegas either hot or cold. Click here to read more about the philosophy behind the Bonifide company. 

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Farmhouse Culture / mbg Creative

The first ingredient in these chips is dried sauerkraut, which may sound strange but adds just the right amount of tang to each bite. Each gluten-free serving contains 1 billion CFUs of probiotics, and the flavors, which mimic the Farmhouse Culture sauerkraut types, are out of this world. Try the Dill Pickle or the Zesty Garden Veggie—you won’t be disappointed.

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Simple Mills / mbg Creative

These ready-made chocolate chip cookies have one of the simplest, healthiest ingredient lists around, based around a probiotic-rich tigernut, coconut, and almond flour blend. There’s no refined sugar, no gluten, and no artificial flavor or preservatives (they use only a bit of rosemary extract to keep these cookies fresh). The flavor, though is pure delight.

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Bare / mbg Creative

These chia and coconut crispy bites are the perfect yogurt or smoothie topper, although they’re also amazing to eat on their own when you want a crunchy snack. They’re sweet, salty, and crunchy, making them oh-so-satisfying for any craving. The chia adds extra fiber and good fat to the coconut’s already solid profile, while the flavors (including vanilla and pineapple) add additional interest.

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Siete / mbg Creative

These chips are essentially the healthy Doritos of your dreams, with a satisfying crunch and a powdery, finger-coating cheesy flavor. They’re made from high-fiber, gluten-free cassava flour and cooked in high-heat-safe, anti-inflammatory avocado oil. What you may wonder creates the cheesy flavor? That’s from B-vitamin-rich, totally vegan nutritional yeast.

We support healthy eating at Pohala. All of our practitioners can work with you on creating a healthy diet that meets your needs.

To Your Health!  

Team Pohala