ADDED SUGARS IN OUR DIETS - OCTOBER 2019 - VOLUME 11, ISSUE 7

Ramila's Health Tips
 

Volume 11, Issue 7

October 2019

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This month, I'd like to return to the topic of added sugars in our diets. Halloween is quickly approaching once again and is closely followed by the holiday season, where there are always more than enough opportunities to consume more sugars than usual. Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy DNM

Doctor of Natural Medicine

Ramila

Added Sugars in Our Diets

The goal is not to cut out all added sugars. Some added sugars are not necessarily bad for you. But added sugars can contribute to several health problems when the amount of added sugars consumed is excessive.

Has there been any recent change in sugar consumption in Canada?

The 2004 Canadian Community Health Survey (CCHS) estimated that Canadians consumed a daily average of 110 grams (26 teaspoons) of total sugars, approximately 20% of their total energy intake. While over 30% of total sugars came from the vegetables and fruit of Canada's Food Guide, 35% came from the "other" food category, which includes foods to limit, such as soft drinks and candy.

The more recent 2015 CCHS found that the average daily total sugars' consumption was 101 grams for children aged 1 to 8, 115 grams (27 teaspoons) for children aged 9 to 18, and 85 grams (20 teaspoons) for adults. Sugary beverages were the top source of sugars for all age groups.

Overall, total sugars from all sources decreased slightly from 2004 to 2015. Sugars from food alone increased from 2004 to 2015, whereas total sugars from beverages alone decreased for all age groups.

WHO recommendations for consumption of added sugars

While any decrease in sugar consumption in Canada is good, the results of the two Canadian Community Health Surveys show that the decrease leaves us far from the World Health Organization's (WHO) recommendations.

The WHO strongly recommends that adults and children reduce their daily intake of added sugars to less than 10% of their total energy intake (about 50 grams or 12 teaspoons). A further reduction to below 5%, or roughly 25 grams (6 teaspoons), is recommended for additional health benefits.

This does not refer to the sugars in fresh fruits and vegetables or sugars naturally present in milk because there is no reported evidence of adverse effects from these sugars.

Note that you need to read the nutrition labels. There are sugars in foods where you might not suspect them. For example, 1 tablespoon of ketchup contains about 4 grams (1 teaspoon) of added sugars.

You might underestimate the amount of sugar in a single can of sugar-sweetened soft drink, which can be as much as 40 grams (10 teaspoons). That's 85% of your daily allowance if you aim to limit added sugars to 10% of your daily calories.

Some effects of excess sugar

  • Excess sugar depresses the immune system. Please see our newsletter of October 2016 for more detail.
  • Excess sugar is a major cause of inflammation in the body. Please see our newsletter of April 2014. Inflammation, in turn, can cause many major diseases, such as heart disease, cancer, arthritis and dementia.
  • Sugar contributes to obesity.
  • Sugar contributes to type 2 diabetes by decreasing insulin sensitivity.
  • Sugar promotes cancer cell growth.
  • Sugar increases blood pressure levels.
  • Sugar is a cause of cataracts and near-sightedness.
  • Sugar causes cavities.
  • Sugar consumption can result in increased behavioural problems in people with ADHD (attention deficit hyperactivity disorder).
  • Sugar increases depressive symptoms.
  • Sugar reduces learning capacity and can cause learning disorders.
  • Sugar decreases emotional stability.
  • Sugar causes premature aging.
  • Excess sugar is addictive.

Strategies for limiting added sugars

  • Avoid processed foods. They virtually all contain HFCS (high fructose corn syrup), the worst type of sugar.
  • Read nutrition labels carefully. Be aware of the terms used that indicate sugars: glucose, fructose, dextrose, maltose, sucrose, date sugar, maltitol, maltitol syrup, maltodextrin, mannitol, agave, agave nectar, brown rice syrup, barley malt syrup, evaporated cane juice, blackstrap molasses, maple syrup, and, of course, any term that includes 'sugar'. These added sugars provide no nutritional benefits.
  • Eat whole, fresh (or frozen) foods.
  • Cook at home more often. That way, you can control the amount of sugar in what you eat.
  • Don't drink your calories. Water is the ideal drink.
  • Avoid soft drinks of all types. A recently published study has determined that after adjusting for major diet and lifestyle factors, the more sugar-sweetened beverages a person drank, the greater their risk of early death from any cause. The association was especially strong for cardiovascular disease (hazard ratio comparing extreme categories was 1.31 [95% confidence interval, 1.15, 1.50] P trend <0.0001). An elevated risk of mortality was also seen for cancer mortality. Artificial sweeteners typically contained in soft drinks are also bad for your health.  
  • The only healthy artificial sweeteners are stevia and xylitol.
  • Eat lots of organic fresh vegetables and whole grains.
  • Eat lower-sugar cereals. Choose cereals with less than 6 grams of sugar and more than 4 grams of fibre per serving.
  • Keep eating moderate amounts of fresh or frozen fruit (with no added sugar).
  • Avoid juice, minimize it even if it's unsweetened - it lacks fibre, so you're better off with the whole fruit.

I hope these tips help you stay healthy, or even get healthier, as the holiday season approaches.

Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • Adrenal Support
  • Berberine IR
  • Cholester Reg II
  • Magnesium
  • Vitamin D3
  • Super Omega 3
  • Super Vitamins & Minerals

References

  1. Langlois K, Garriguet D, Gonzalez A, Sinclair S, Colapinto CK. Change in total sugars consumption among Canadian children and adults. Health Reports 2019;30(1):10-19.
  2. WHO calls on countries to reduce sugars intake among adults and children. Press release, March 4, 2015. Accessed September 9, 2019.
  3. How can you boost your immune system? October 2016 https://www.ramilas.com/news?month=10-2016. Accessed September 19, 2019.
  4. The good the bad and the sweet. April 2014. https://www.ramilas.com/news?month=04-2014. Accessed September 19, 2019.
  5. Mercola J. The truth about sugar addiction. June 15, 2019. https://articles.mercola.com/sugar-addiction.aspx. Accessed September 19, 2019.
  6. Reduce sugar. https://www.heartandstroke.ca/get-healthy/healthy-eating/reduce-sugar. Accessed September 17, 2019.
  7. Malik VS, Li Y, Pan A, De Koning L, Schernhammer E, Willett WC, Hu FB. Long-term consumption of sugar-sweetened and artificially sweetened beverages and risk of mortality in US adults. Circulation 2019;139(18):2113-2125.
  8. Edwards M. Healthy sugar alternatives and more. July 23, 2017. https://www.organiclifestylemagazine.com/healthy-sugar-alternatives-more. Accessed September 9, 2019.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

The Belly of the Beast

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thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

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ABOUT INTERMITTENT FASTING - SEPTEMBER 2019 - VOLUME 11, ISSUE 6

Ramila's Health Tips
 

Volume 11, Issue 6

September 2019

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You may have noticed that intermittent fasting is an increasingly popular topic these days. You may think it's just another way to lose weight - and it certainly can be done for that purpose - but it also provides many other health benefits. Fasting may sound scary or unpleasant, but there are many different ways to fast. Some variations of time-restricted eating may require only slight changes in your eating patterns. Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy DNM

Doctor of Natural Medicine

Ramila

Intermittent Fasting

What is intermittent fasting?

It may be helpful to think of intermittent fasting as a lifestyle choice rather than a diet. It doesn't specify which foods you should eat, but rather when you should eat them. Intermittent fasting is the term used to describe several different approaches to short-term abstention from food to improve health. Note the emphasis on 'short-term'; it does not involve fasting for prolonged periods. In summary, intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It is currently very popular in the health and fitness community.

The history

Our ancestors didn't have access to food 24/7 the way we generally do today. They often went for what we would consider long periods without anything to eat, for example, if a hunt was not successful. As a result, humans evolved to be able to function without food for extended periods.

Different types of intermittent fasting

Note that for all types of intermittent fasting, it's important to stay well hydrated. You need to drink adequate amounts of water (or other non-caloric beverage with no sweetener of any kind, e.g. tea) if you're fasting.

Time-restricted eating

For time-restricted eating, you shrink the window of time during which you eat each day. That usually involves extending the duration of your regular overnight fast, to anywhere from 12 to 16 and even 20 hours. This may involve skipping either breakfast or dinner. However, you can choose to have three full meals within a compressed period.

A popular version of this approach is the 16:8 diet, meaning that you fast for 16 hours and compress your eating into eight hours.  

However, if this seems too extreme to you, you can still benefit from a less restricted schedule, e.g. 14:10 where you fast for 14 hours and can eat over ten hours. A minimal time restriction would be 12:12, which may be a good starting point if this is a change from your current eating pattern. You could gradually increase the hours during which you fast as you adjust to the changes.

Whole day fasts

One day fasts:

Whole day fasts are just as they sound - fasting for 24 hours as little as once or twice a month or as much as once or twice per week. 

A 24-hour fast can start after a regular day of eating, with dinner finishing at 8 p.m. Then you don't eat until 8 p.m. the following day. If you can only manage 18, 20 or 22 hours of fasting, that's still a good start. This isn't an "all or nothing" situation.

Fasting two days per week:

A common pattern of fasting is the 5:2 fasting plan, eating normally for 5 days a week and fasting for 2 (not necessarily consecutive) days. Some people recommend a partial fast, eating small amounts on the fasting days - 500 calories for women and 600 for men.

Fasting for more than two days in a week:

You can increase fasting to 3 days per week and then go to 5 days per week, i.e. 2:5. You would only fast 5 days per week intermittently, e.g. you might consider doing a 'spring cleaning' 5-day fast, and perhaps another one in the fall.

What foods are best to eat on an intermittent fasting diet?

No diet or eating plan will be good for your health if it includes a lot of junk food - added sugars, refined carbohydrates, and processed foods. Equally, physical activity is essential for good health.

Apart from that, the usual recommendations apply: eat lots of vegetables and fruits, as well as whole grains - organic if possible. If you eat meat, do so sparingly, and opt for good quality, such as grass-fed beef, free-range poultry and organic eggs, etc. Wild-caught fish or seafood is better than farmed.

Benefits of intermittent fasting

A major benefit of intermittent fasting is that it helps to lower insulin levels. A 12-hour overnight fast is enough to lower insulin levels because it takes 12 hours of not eating for the body to clear its stores of glycogen (stored sugar) in the liver.

Intermittent fasting can help you lose weight and belly fat without having to consciously restrict calories. It can also help you keep weight off over the long term. Losing weight, moving more, and eating a healthy diet can make you more insulin-sensitive and can help avoid developing type 2 diabetes.

Fasting shifts your body from burning glucose for fuel to using fat stores. During this process, fat is converted to ketones, a more efficient energy source.

Fasting can reduce inflammation, a key driver of many chronic diseases. Fasting has been shown in some studies to lower inflammation markers.

Heart health: Intermittent fasting may reduce "bad" LDL cholesterol, blood triglycerides, blood sugar and insulin resistance - all risk factors for heart disease.

Fasting seems to cause cells to initiate a waste-removal process called autophagy. During autophagy, the body eliminates dysfunctional, damaged cells, to make room for new healthy ones. Autophagy may offer protection against diseases like cancer and dementia.

Intermittent fasting may increase longevity, slow down the aging process and help prevent and treat diseases.

Following a time-restricted approach to intermittent fasting may help regulate circadian rhythms and improve metabolism. Science suggests harmonizing our eating patterns with our biological clocks can lead to improved weight regulation and reduced obesity.

Intermittent fasting doesn't have to feel like a diet. You can choose which version of intermittent fasting works for you so that you can eat what you want within a certain window of time that suits your body and your schedule.

Safety and side effects

Hunger is the main side effect of intermittent fasting. You may also feel weak, and you may not perform mentally as well as you're used to. These side effects may be temporary since it can take time to adjust to your new meal schedule.

If you have a medical condition, you should consult a health professional before trying intermittent fasting. This is especially important if you:

  • have diabetes
  • have problems with blood sugar regulation
  • have low blood pressure
  • take medications
  • have a history of eating disorders
  • are a woman who is trying to conceive
  • are a woman with a history of amenorrhea (skipped periods)
  • are pregnant or breastfeeding
  • have hormonal imbalances
  • are under a lot of stress
  • are suffering from chronic fatigue

However, there is nothing dangerous about not eating for a while if you are healthy and well-nourished overall. Remember, you can ease your way into intermittent fasting, e.g. start with a shorter fasting period and gradually increase it as you adjust to the changes in your eating pattern.

I offer a 7-week program to help people learn to fast properly. I give classes week by week and educate participants so they can fast successfully and avoid the misguided information on fasting that is so easy to find.

I hope you find this information helpful and can see that intermittent fasting can involve minimal change to your routine if you try a time-restricted plan. The health benefits are substantial without major disruption of your schedule - worth a try unless your health indicates otherwise.

Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • Super Vitamins and Minerals
  • Vitamin B Complex
  • Vitamin B6
  • Vitamin C 1000 mg
  • Vitamin D3
  • Vitamin E with Selenium
  • Super Omega 3

References

  1. Kresser C. Science behind the trend. https://chriskresser.com/intermittent-fasting-the-science-behind-the-trend/ Accessed September 3, 2019. 
  2. Intermittent fasting 101 - the ultimate beginner's guide. https://www.healthline.com/nutrition/intermittent-fasting-guide Accessed August 14, 2019.
  3. Northrup C. Do you know the benefits of intermittent fasting? https://www.drnorthrup.com/do-you-know-the-benefits-of-intermittent-fasting/?utm_medium=email&utm_source=9988964_A_CN&utm_campaign=email_Newsletter_Northrup_2019 Updated August 6, 2019. Accessed August 7, 2019.
  4. Leonard J. Seven ways to do intermittent fasting. Medical News Today https://www.medicalnewstoday.com/articles/322293.php Accessed September 3, 2019.
  5. Kamb S. Intermittent fasting: beginner's guide & printable calendar. Should you skip breakfast? https://www.nerdfitness.com/blog/a-beginners-guide-to-intermittent-fasting/ Accessed September 3, 2019.  
  6. What foods are best to eat on an intermittent fasting diet? https://greatist.com/eat/what-to-eat-on-an-intermittent-fasting-diet#1 Accessed September 3, 2019.
  7. Fredericks K. 7 proven intermittent fasting benefits. https://www.thehealthy.com/weight-loss/intermittent-fasting-benefits/ Updated August 28, 2019. Accessed September 3, 2019.
  8. Fung J. Intermittent fasting for beginners. https://www.dietdoctor.com/intermittent-fasting Updated May 21, 2019. Accessed August 14, 2019.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

The Belly of the Beast

AVAILABLE NOW

thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

Facebook info@ramilas.comWebsite

HOUSEHOLD TOXINS - AUGUST 2019 - VOLUME 11, ISSUE 5

Ramila's Health Tips
 

Volume 11, Issue 5

August 2019

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We like to think of our home as a safe place. Probably most of us don't realize the number of toxins we're surrounded by in our homes. And it's also most likely something you don't even want to think about! However, by identifying the most common household toxins, we can begin to take steps to reduce our exposure to them. Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy DNM

Doctor of Natural Medicine

Ramila

Household Toxins

Identify and reduce your exposure to household toxins

I encourage you to look at this list of a few of the most common household toxins and decide how you can reduce your exposure to them, not all at once, but one step at a time. Start making changes where you feel it is most necessary, and work your way through your list. Every small change contributes to major progress.

Phthalates and PVC (polyvinyl chloride)

PVCs contain phthalates, which are a group of chemicals used to make plastic more flexible and harder to break, and also to lengthen the life of fragrances.  

Risks:

The risks of phthalates in humans are not well understood and are being studied.  However, they have been linked to endocrine problems, birth defects and reproductive and developmental problems.

Sources:

Phthalates are used in hundreds of products, including vinyl flooring, adhesives, detergents, lubricating oils, automotive plastics, children's toys, and personal care products (soaps, shampoos, hair sprays and nail polishes).

How to minimize exposure:

  • Check the labels of baby products to ensure they are phthalate-free.
  • When buying plastic products for the home, ask if they contain PVC (polyvinyl chloride) or phthalates.
  • Avoid eating food stored or microwaved in PVC plastic.
  • Look for the recycling code #3 or V to spot PVC products before they enter your home.
  • Look for PVC-free draperies, window blinds and shades. Choose natural fibres such as cotton, linen, wood, bamboo, silk or hemp.
  • Keep indoor rooms well-ventilated.

Bisphenol A (BPA)

BPA is a chemical used to manufacture polycarbonate plastics.   

Risks:

Human health effects at low environmental exposures are unknown. However, overexposure has been linked to health effects, involving the brain and prostate glands of developing children. BPA has been shown to affect the reproductive systems of laboratory animals.  

Sources:

BPA is used to make some types of beverage containers, compact disks, plastic dinnerware, impact-resistant safety equipment, automobile parts, and toys. BPA epoxy resins are used in the protective linings of food cans, in dental sealants, and in other products.

How to minimize exposure:

As much as possible, 

  • avoid eating canned foods.
  • avoid using plastic dishes, cutlery and water bottles.
  • avoid storing and microwaving food in plastic containers; use glass containers.

Volatile organic compounds (VOCs)

VOCs are a group of chemicals that vaporize easily and bring gas pollutants into the home from a variety of sources. There are over 400 compounds in the VOC family which have been identified in the home and, of these, over 200 can be found in carpeting.

Risks:

Risks include eye and respiratory tract irritation, headaches, dizziness, visual disorders, and memory impairment. Chronic exposure increases the risk of cancer, as well as liver, kidney and central nervous system damage. People with respiratory problems, such as asthma, young children, elderly and people with heightened sensitivity to chemicals may be more susceptible to irritation and illness from VOCs.

Sources:

Sources include new carpets and home furnishings, interior paints, particleboard, plywood and pressed wood products, new plastics and electronics, deodorants, cleaning fluids, varnishes, shampoos and cosmetics, dry cleaned clothing, moth repellents, air fresheners, and wood stoves and tobacco products when burning.

How to minimize exposure:

  • Avoid products with high VOC content: look for "low VOC" and "zero VOC" paints and finishes for indoor painting.
  • Buy solid wood, hardboard or 'exterior grade' plywood in place of pressed wood products.
  • Establish a no smoking policy in your home.
  • Consider buying antique furniture.
  • Allow new products to off-gas before bringing them into the home. If you just bought a new couch, for example, unwrap it and leave it in the garage for a couple of days before bringing it indoors.
  • Ventilate: By increasing ventilation, you can lower the concentration of VOCs in your home. If any new carpeting or vinyl flooring has been installed, or a room freshly painted, open windows and doors, and use a fan to direct the room air outwards.
  • Control room climate: By keeping the temperature and humidity low, you can decrease the amount of some VOCs like formaldehyde from off-gassing.

Chemical flame retardants

Flame retardants are made up of various types of chemicals found in or applied to products. They're used to keep items from catching on fire and limit the spread of fire.

Risks:

Health effects from flame retardants vary among the different chemicals and may include developmental effects, effects on reproduction and increased risk of cancer.

Sources:

Flame retardants may be found in consumer products:

  • Electronics, such as computers and appliances
  • Textile products, such as tents, fabrics, clothing, bedding, and carpets
  • Polyurethane foam products, such as mattresses, stuffed toys, pillows and cushions, upholstered furniture
  • Plastic and rubber products
  • Construction and renovation products, such as paints and coatings, lubricants and grease, spray foam insulation, construction foam boards, waterproofing foam products, and adhesives, glues and sealants

How to minimize exposure:

  • Wash your hands often.
  • Dust and vacuum your home often to remove flame retardants that may have settled on surfaces.
  • Replace or repair damaged covers on products that contain foam, such as upholstered furniture and mattresses.
  • Contact the manufacturer if you are not sure your product contains flame retardants.
  • Follow the manufacturer's directions for using, storing and disposing of the product safely.
  • Take toxic materials to your local hazardous waste disposal depot.

Pesticides

According to the U.S. Environmental Protection Agency (EPA), 60% of herbicides, 90% of fungicides and 30% of insecticides are known to be carcinogenic. Pesticide residues have been detected in 50-90% of U.S. foods, and the situation in Canada is likely not much different.

Risks:

Risks include irritation of eye, nose and throat, damage to the central nervous system and kidney, increased risk of cancer, Parkinson's disease, miscarriage, nerve damage, birth defects, and blocking the absorption of food nutrients.

Sources:

The main sources are foods (primarily fruits, vegetables and commercially raised meats), household pest control products and sprays, and some chemical lawn treatments which drift in or are tracked indoors.

How to minimize exposure:

  • Establish a 'no shoes' policy in your home. The simplest way to keep outdoor pesticides, especially lawn chemical, from entering your home is to have family members and visitors leave their shoes at the door. This will also reduce the need for cleaning your home.
  • Buy fresh, organic produce. For the freshest organic vegetables, grow your own produce in a simple backyard garden. Or you can use container pots on an apartment balcony. Buy free-range, organic eggs.
  • Avoid using chemical-based pest control products in the home. There are safe alternatives available today which can effectively control most insect pests without the need for harmful chemicals. For example, small amounts of diatomaceous earth will kill a variety of home insects, including fleas, while posing no harm to children or pets. Pest control products with chemical foundations should be used only where more benign products have failed to solve the problem.
  • Use natural pest control methods for your lawn and garden. A naturally healthy lawn will resist pests and weeds. For persistent problems, there are non-toxic products available today.

Heavy metals

Metals like arsenic, mercury, lead, aluminum and cadmium, which are prevalent in many places, can accumulate in soft tissues of the body.

Risks:

Risks include cancer, neurological disorders, Alzheimer's disease, foggy head, fatigue, nausea and vomiting, decreased production of red and white blood cells, abnormal heart rhythm, and damage to blood vessels.

Sources:

Sources include drinking water, some seafood, vaccines, pesticides, preserved wood, antiperspirant, building materials, dental amalgams, and lead paints.

How to minimize exposure:

  • Install water filters.
  • Use cold water for drinking, making tea or coffee, and cooking.
  • Avoid fish high in mercury, such as king mackerel, tilefish, and swordfish. Limit consumption of tuna, especially steaks and canned 'white' albacore.
  • If your home was built before 1978, check for lead paint.
  • Avoid buying products made with PFC (perfluorinated chemicals), such as non-stick cookware and Scotchgard.
  • Avoid using treated wood on decks or children's play structures.
  • Please see our newsletter of March 2019 for information on heavy metal detoxification.

Triclosan

Triclosan is a chemical with antibacterial and anti-fungal properties.

Risks:

Triclosan has been linked to the immune system and endocrine system dysfunction, as well as skin cancer.

Sources:

Triclosan is most commonly found in many liquid soaps, detergents, skin cleansers, lotions, creams, and in some deodorants, tubes of toothpaste, cosmetics, kitchenware, and children's toys. Triclosan can be added to other materials, such as textiles, to make them resistant to bacterial growth.

How to minimize exposure:

Read labels carefully and avoid products containing triclosan where possible, e.g. toothpaste, soaps, cleansers, lotions, deodorants etc.

This is only a partial list of possible household toxins. However, it includes several of the toxins we are most commonly exposed to. Good luck with reducing their levels in your home.

Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • Body Detox
  • CleanStart® Wild Berry
  • Detox Basics
  • Essential Shield Multi-Purpose Concentrated Cleaner
  • Heavy Metal Detox
  • HistaBlock
  • Milk Thistle
  • Tiao He Pak

References

  1. Identifying and ridding common toxins in the home. https://www.bistromd.com/health-tips/identifying-and-ridding-common-toxins-in-the-home Accessed July 30, 2019.
  2. Kim B. Most common household toxins. http://drbenkim.com/articles-household-toxins.htm Accessed July 30, 2019.
  3. How to reduce exposure to indoor toxins. https://learn.eartheasy.com/guides/how-to-reduce-exposure-to-indoor-toxins/ Accessed July 30, 2019.
  4. Phthalates factsheet. https://www.cdc.gov/biomonitoring/Phthalates_FactSheet.html Accessed August 5, 2019.
  5. Bisphenol A (BPA) factsheet. https://www.cdc.gov/biomonitoring/BisphenolA_FactSheet.html Accessed August 5, 2019.
  6. Volatile organic compounds. Health Canada https://www.canada.ca/en/health-canada/services/air-quality/indoor-air-contaminants/volatile-organic-compounds.html#_About_volatile_organic Accessed August 6, 2019.
  7. Flame retardants. Health Canada https://www.canada.ca/en/health-canada/services/chemicals-product-safety/flame-retardants.html Accessed August 6, 2019.
  8. Triclosan factsheet. https://www.cdc.gov/biomonitoring/Triclosan_FactSheet.html Accessed August 5, 2019.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

The Belly of the Beast

AVAILABLE NOW

thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

Facebook info@ramilas.comWebsite

HEALTHY SUMMER TEATS - JULY 2019 - VOLUME 11, ISSUE 4

Ramila's Health Tips
 

Volume 11, Issue 4

July 2019

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I hope you're enjoying the warm summer weather! To increase your enjoyment, I thought you might like to try a few healthy summer treats that take advantage of the fresh fruits available now. In keeping with my new Fasting Decoded program, I am focusing on foods that are consistent with a keto diet, i.e. they are low in carbs, can be high in fat and also moderate in protein. The goal is to become a more efficient fat burner (as opposed to carbohydrate burner). Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy DNM

Doctor of Natural Medicine

Ramila

Healthy Summer Treats

What makes a treat healthy?

It's probably easier to think in terms of what a healthy treat should not contain - added sugars definitely top the list. Of course, we all like to indulge once in a while, but we need to be mindful of the risks involved and not overdo it.

Avoid added sugars. Added sugars are associated with numerous health problems:

  • Sugar causes glucose levels to spike and plummet. Unstable blood sugar can result in mood swings, fatigue and headaches. It also contributes to cravings, whereas those who avoid sugar report having fewer cravings while feeling more emotionally balanced and energized.
  • Sugar is a leading cause of obesity in both children and adults. Obesity, in turn, increases the risk of cardiovascular disease, several types of cancer, and several other diseases and disabilities.
  • Sugar can cause insulin resistance, which is a first step toward metabolic syndrome and type 2 diabetes.
  • Added sugar, and especially HFCS (high fructose corn syrup) is, as the name tells you, high in fructose, and can overload your liver. The liver will convert it to fat.
  • Too much fructose can cause non-alcoholic fatty liver disease (NAFLD).
  • Fructose raises your cholesterol and triglyceride levels
  • Sugar is bad for your teeth and can cause gum disease. I'm sure you're aware of the effect of sugar on your teeth and know the importance of brushing your teeth at least twice a day. More recently, there is increasing evidence that chronic gum infections play a role in the development of heart disease. Inflammation resulting from gum infections doesn't just stay in the mouth but enters the circulatory system.
  • Sugar accelerates aging. Sugar in your bloodstream attaches to proteins. The mix of these proteins with sugar causes the skin to lose elasticity and leads to premature wrinkles and sagging.
  • Your immune function can be adversely affected by sugar. Studies have shown that sugar can interfere with the way your body fights disease. Bacteria and yeast feed on sugar, so excess glucose in the body causes these organisms to build up and cause infections.

The World Health Organization (WHO) recommends restricting added sugars to 5% of our daily calories. For the average person, this would be about 6-7 teaspoons of sugar per day. To put that in perspective, a can of Coke has 10 teaspoons of sugar. WHO concedes that 5% might be unreasonable for many people, but they emphasize that the dietary intake of sugar definitely should not exceed 10%.

Recipes for Healthy Summer Treats

Berry Cashew Cream No Bake Bars

Servings 16 bars

Ingredients:

For the crust:

  • 2/3 cup roasted cashews * 93g
  • 1/2 cup roughly chopped dates loosely packed (70g)

For the layers:

  • 2 cups roasted cashews soaked in water overnight (250g)
  • 1/2 cup unsweetened vanilla almond milk
  • 1/4 cup honey agave for vegan version
  • 1 tsp raw vanilla extract
  • pinch of salt
  • 1 cup strawberries roughly chopped (140g)
  • 1/2 cup blueberries 70g

Directions:

  1. Place the cashews (for the crust) into a large food processor and pulse until broken down and crumble. Add in the dates and pulse until combined and the mixture begins to form a crumbly dough.
  2. Press the crust firmly into the bottom of a parchment lined 8x8" pan. You need to press it very thin, so really use your muscle and work it in there. Place into the freezer while you make the cream.
  3. Drain the soaked cashews and place them, along with the almond milk, honey, vanilla and a pinch of salt, into a large, high-powered blender.
  4. Blend until smooth and creamy, scraping down the sides as necessary. Transfer to a large liquid measuring cup. You should have 2 cups of cream.
  5. Place 1/2 cup of the cream into a SMALL food processor (3 cups is ideal) along with the strawberries. ** Blend until smooth and creamy.
  6. Scrape the cream over the crust and spread out evenly. Place into the refrigerator just until the top feels set, about 45 minutes to an hour.
  7. Spread 1 Cup of the cashew cream on top of the strawberry layer and place back into the freezer until the top feels set, another 45 minutes to an hour.
  8. Finally, place the remaining 1/2 cup of cashew cream into the small food processor with the blueberries *** and blend until smooth and creamy.
  9. Spread the final layer on top and freeze until completely firm and set, about 3 hours to overnight.
  10. Once frozen, remove from the pan, slice into squares and DEVOUR.

Recipe notes:

* You can buy cashews that are pre-roasted. If you can't find these, bake them in a 350F oven for 5-10 minutes until lightly golden brown. Do this for both the crust and the cream layers, and before you soak the cashews from the cream overnight.

**The author of this recipe tried to do this in a blender, but it was too small a batch to get creamy.

*** Do not make the fruit layers in advance as the pectin in the fruit causes the cashew to gel. Make them just as you are ready to spread them.

 

Nutella Strawberry Parfait with Coconut Whipped Cream

Ingredients:

  • 4 cups of sliced strawberries
  • 4 tablespoons of Nutella, melted

Coconut whipped cream:

  • 13.5 oz can of full fat coconut milk
  • 1 teaspoon vanilla extract
  • 1 teaspoon honey
  • Optional garnish: chopped hazelnuts, shaved chocolate, fresh mint.

Directions:

  1. Place can of coconut milk in refrigerator overnight.
  2. The next day gently remove can from refrigerator so as not to mix the cream and milk.
  3. Place a medium glass bowl in refrigerator for 10-15 minutes prior to making whipped cream to chill.
  4. Gently scoop the cream portion out of the can and place in a chilled glass bowl.
  5. Add honey and vanilla extract to coconut milk. Using a hand mixer, beat the milk on high until it has soft peaks. About 2-3 minutes.
  6. Place back in refrigerator.
  7. To 4 medium serving bowls, add 1 cup of strawberries. Drizzle with 1 tablespoon of Nutella. Finish with a dollop of coconut whipped cream.
  8. Optional: garnish with chopped hazelnuts and shaved chocolate.

For super-simple summer desserts, you can serve fresh fruit, e.g. berries, and add a topping of whipped cream (coconut as described above, or made from half a pint of organic whipping cream - just whip the cream and add a dash of vanilla extract and 1 teaspoon of sugar).

Please see our newsletter of July 2016 for more delicious summer recipes.

I hope you enjoy these recipes and wish you a great rest of the summer.

Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • Aloe Vera Gel
  • HistaBlock
  • Tea Tree Oil
Berberine IR

References

  1. 10 reasons why sugar is bad for your health. atkins.com/how-it-works/library/articles/10-ways-sugar-harms-your-health Accessed July 3, 2019.
  2. Simple, healthy, delicious summer treats. Newsletter Volume 8, Issue 4, July 2016. ramilas.com/news/2016/7/28/simple-healthy-delicious-summer-treats-july-2016-volume-8-issue-4 Accessed July 3, 2019.
  3. Lower sugar intake to less than 5% of daily calories, WHO says. CBC News, March 5, 2014. cbc.ca/news/health/lower-sugar-intake-to-less-than-5-of-daily-calories-who-says-1.2560639 Accessed July 4, 2019.
  4. Berry cashew cream no bake bars. foodfaithfitness.com/berry-cashew-cream-no-bake-bars/#wprm-recipe-container-22165 Accessed July 4, 2019.
  5. Nutella strawberry parfait with coconut whipped cream. joyfulhealthyeats.com/nutella-strawberry-parfait-with-coconut-whipped-cream/ Accessed July 4, 2019.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

The Belly of the Beast

AVAILABLE NOW

thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

Facebook info@ramilas.comWebsite

EPIGENETICS OF WHAT WE EAT – JUNE 2019 – VOLUME 11, ISSUE 3

Ramila's Health Tips
 

Volume 11, Issue 3

June 2019

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Last month we looked at the meaning of epigenetics (environmental influences that can influence gene expression without changing our DNA), and how epigenetics is related to our health, including all aspects of our environment in the broadest sense. We briefly mentioned the effect of foods and supplements on our epigenome, and this month I'd like to look at nutrition in more detail. Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy DNM

Doctor of Natural Medicine

Ramila

Epigenetics of What We Eat 

A brief review of epigenetics

Whereas traditional genetics describes the way the DNA sequences in our genes are passed from one generation to the next, epigenetics describes changing, as well as passing on to the next generation, the way genes are expressed and used without changing the DNA.  

The two most common types of epigenetic modification are DNA methylation (and demethylation) and histone modifications. Generally, more DNA methylation of a gene results in the gene being switched off. Histones are proteins that are closely associated with DNA They can be modified either by acetylation which promotes gene activation (or deacetylation which is associated with gene repression), or methylation which is associated with both gene activation and repression. 

Two important points:

  1. Everything is epigenetics - all aspects of what you do, what you eat, how much you sleep, your emotions, and your environment can cause chemical modifications around the genes that will turn them on or off over time.
  2. Epigenetics is reversible. For example, if a person has epigenetically created an increased risk of type 2 diabetes by eating a diet high in sugar, refined carbohydrates and processed food, he or she can reverse this risk by eating a healthy, whole food diet, low in sugar and refined carbs, as well as by fasting.

Please see our May 2019 newsletter for more detail.

berberine

Epigenetics of what we eat - nutrigenomics

Research shows that nutrients can change epigenetic mechanisms like DNA methylation and histone modification, thereby modifying the expression of genes associated with physiologic and pathologic processes.

You've probably heard the quote attributed to Hippocrates, "Let food be thy medicine and medicine be thy food." Nutrigenomics is a relatively new field, but it gives this a whole new meaning. We are finding out more about how food influences how our genes behave, and that different genes respond differently to different foods.

Nutrigenomics (also referred to as nutriepigenomics) looks at the way nutrients and diet can impact the epigenome. Here are some examples:

  • Apple peels, blueberries and cranberries contain ursolic acid, which may be involved in epigenetic modifications that may prevent cancer, particularly skin cancer.
  • Broccoli, Brussels sprouts, cauliflower and cabbage, contain sulforaphane, a compound that has been linked to anti-aging, and also acts as a histone deacetylase inhibitor which can effectively turn on anti-cancer genes and slow the growth of cancer.  
  • Arugula contains glucosinolates, which also act as a cancer suppressor.
  • Garlic contains diallyl sulphide which can increase histone acetylation to influence anti-cancer genes.
  • Ginger root contains gingerol which is anti-inflammatory, and also a cancer-fighting antioxidant.
  • Soybeans contain an isoflavone called genistein which can activate tumour suppressor genes and affect cancer cell survival. Note that it's important to choose organic soybeans since soy is commonly a GMO crop. Also, genistein has been shown to impact pregnancy, and, in large doses, can disturb the actions of endogenous hormones because it is a phytoestrogen. Therefore, it is crucial that it be consumed carefully during pregnancy. While further study is needed, soybeans may be an option for helping to prevent or fight off cancer.
  • Shellfish, such as oysters, lobster and shrimp, contain high amounts of vitamin B12, betaine and zinc. Vitamin B12 deficiencies have been linked to Alzheimer's disease, heart disease and breast cancer. B12 plays a role in methionine synthesis which is responsible for protein synthesis in humans and can also help regulate DNA methylation. Betaine is an amino acid that is involved in liver detoxification, prevention of heart disease, and plays a major role in synthesizing fats. Betaine can affect the levels of DNA methylation which influences gene expression. The zinc in shellfish combats inflammation.
  • Turmeric is a spice often used in Indian cuisine and as a medicinal herb. At the molecular level, curcumin targets multiple steps in the inflammatory pathway and influences epigenetic markers. It contains many antioxidants, such as curcumin, and has been shown to be an extremely effective anti-inflammatory antioxidant. Note that curcumin is fat soluble, so it should be consumed with fat to aid absorption. Black pepper also helps its absorption.  
  • Fennel: Dried fennel seeds are often used as an anise-flavoured spice and contain an organic compound known as anethole. Fennel can also be used as an herb and is also considered a vegetable. It has been shown to have anti-carcinogenic properties with underlying epigenetic mechanisms. Studies have shown that anethole has antioxidant, antifungal, antibacterial and anesthetic properties.

While there is still a lot to learn about nutrigenomics, as well as practical considerations about how to implement its use, it is an exciting emerging field with a lot of promise for treating and preventing disease through nutrition.

 

Fasting program

I am offering a 7-week online program on how to hack your stem cells and blast fat using fasting because it is online it's accessible to everyone no matter where you are.

  • Learn how to remove fear and fast like a pro with a guided system to promote healing in all areas of your life.
  • Learn how to become a fat burner versus a sugar burner.
  • Learn about diet variation.
  • Rid yourself of old diet fads for good and join the group that will transform your health.

Intermittent fasting is complicated if you don't know what you are doing. With a group of like minds, you will have direction and understand every step of the way.

It's time to live the life you deserve. This program will totally reboot your body.

Fasting Program Schedule

Week 1: Get rid of "blood sugar roller coaster." Once and for all! This means a more stable mood and less irritability.

Week 2: Become more fat adapted! Less brain fog! More clear focus! Get things done!

Week 3: Less time eating and digesting = more time healing (bad cells dying, new stem cells growing). This means more energy and stamina, better performance working out!

Week 4: Fat, like big logs on a bonfire, burns slow. This week you are challenging your mitochondria and tapping deep into those subcutaneous fat stores.

Week 5: Even more fat adaptation, stronger and more efficient fat burner! Become a "professional fat burner"!

Week 6: Deep healing going on in the body, rest, rejuvenation, breathing, sleeping, warm baths!

Week 7: Re-inoculating the gut with beneficial bacteria. Reboot a robust immune system! Ready to take on the world!

The program starts on July 3rd, 2019. To join the program or for more information, please email us at info@ramilas.com or call 613-829-0427.

Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • Vitamin B Complex
  • Vitamin C
  • Vitamin E
  • Vitamin D3
  • Methyl B12
  • Super Omega 3
  • Turmeric Curcumin
  • Zambroza
Berberine IR

References

  1. The meaning of epigenetics. Ramila's health tips. May 2019;11(2).
  2. Epigenetics in life: what we eat. What is epigenetics? 2017; Whatisepigenetics.com.
  3. Choi S-W, Friso S. Epigenetics: a new bridge between nutrition and health. Adv Nutr 2010;1:8-16.
  4. Munoz K. Nutrigenomics: does food influence how our genes behave? draxe.com/nutrigenomics/ January 8, 2017, updated November 15, 2017, accessed June 1, 2019.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

The Belly of the Beast

AVAILABLE NOW

thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

Facebook info@ramilas.comWebsite

THE MEANING OF EPIGENETICS - MAY 2019 - VOLUME 11, ISSUE 2

Ramila's Health Tips
 

Volume 11, Issue 2

May 2019

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You may be hearing more and more about epigenetics these days but what does it mean? It's the study of how meaningful changes to gene expression can occur without changing the genes themselves. You might like to have a look at our newsletter of November 2012 where we reviewed Bruce Lipton's The Biology of Belief: Unleashing the Power of Consciousness, Matter and Miracles for an introduction to this topic. Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy

Doctor of Natural Medicine (DNM)®

Ramila

The Meaning of Epigenetics

 
berberine

Literally, 'epi' means 'above', so epigenetics means 'control above genetics,' or 'in addition to changes in genetic sequence.' In a nutshell, environmental influences, including lifestyle, nutrition, stress, emotions, thoughts, and beliefs can modify genes without changing their basic blueprint (DNA), and those modifications can be passed on to future generations as surely as DNA. This means our genes are not our destiny.

A few definitions

This is a fairly technical topic, so here are a few definitions to start with.

Epigenetics: Heritable changes in gene expression, without a change in DNA sequence, arising from chemical modification of DNA or histone proteins, i.e. changing the phenotype without changing the genotype.

Histones: Proteins that are closely associated with DNA.

Phenotype: Observable outward appearance of a cell, organism or individual.

Genotype: The genetic makeup of a cell, organism or individual.

While traditional genetics describes the way the DNA sequences in our genes are passed from one generation to the next, epigenetics describes passing on the way the genes are expressed and used. Epigenetics is additional information layered on top of the sequence of letters (strings of molecules called A, C, G, and T) that make up DNA.

How does epigenetics work? The epigenome is a series of chemical modifications that occur on DNA or specific amino acids in histone proteins that DNA is wrapped around. These act as markers or tags (like post-it notes) which tell genes whether they should be active or inactive.  

There are two main types of epigenetic modification:

  1. DNA methylation (and demethylation): DNA methylation is the addition or removal (demethylation) of a methyl (CH3) group to the 'C' (cytosine) molecules of DNA, often modifying the function of the genes and affecting gene expression. Generally, more DNA methylation of a gene results in the gene being switched off.
  2. Histone modifications: Other tags can be added to proteins called histones that are closely associated with DNA. Histones can be modified either by acetylation or methylation. These are chemical processes that add either an acetyl or methyl group respectively to the amino acid lysine that is located in the histone. Acetylation promotes gene activation, whereas deacetylation is associated with gene repression. Methylation is associated with both gene activation and repression. 

Note: This is not a complete list of types of epigenetic modification, but these are the main ones, and it's beyond the scope of this newsletter to cover all known epigenetic processes.

How is epigenetics related to my health?

Everything is epigenetics - what you eat, where you live, who you interact with, when and how much you sleep, how you exercise. Even aging can eventually cause chemical modifications around the genes that will turn those genes on or off over time.

Perhaps it helps to view epigenetics as the reason that it's so important to do all the right things in terms of our lifestyle and to live in a healthy environment. They are all influencing our epigenome, and we need to do what we can to keep it (ourselves) healthy. For example, consuming plant flavones (eating your broccoli) has been linked to a reduction in cancer - now we know that the intermediate step involves changes in DNA methylation, i.e., epigenetic changes.

Epigenetics is reversible. If we could map every single cause and effect of the different combinations of genes being turned on or off, and if we could reverse the gene's state to keep the good while eliminating the bad, then we could theoretically prevent or cure diseases, slow aging, stop obesity, and much more.  

That's a big "if" and it may be more helpful to think in terms of how our lifestyle and environment in the broadest sense may be affecting us epigenetically. A wide variety of illnesses, behaviours, and other health indicators already have some level of evidence linking them with epigenetic mechanisms, including most types of cancers, cognitive dysfunction, and respiratory, cardiovascular, reproductive, autoimmune, and neurobehavioural illnesses. Known or suspected drivers behind epigenetic processes include many agents, including heavy metals, pesticides, diesel exhaust, tobacco smoke, polycyclic aromatic hydrocarbons, hormones, radioactivity, viruses, bacteria, and basic nutrients.

Epigenetic influence of foods and supplements

While epigenetics is relatively new, and more study is still necessary, there are several links between foods and supplements and epigenetic health. In addition to the link between flavones and reduction in cancer mentioned above, 

  • polyphenols (found in fruits, vegetables, olives and chocolate) have been shown to effectively promote resilience against stress and in reducing depression by modulating inflammatory responses, and synaptic plasticity in the brains of those with depression.
  • grape-derived compounds may epigenetically promote resilience against depression.
  • blueberries are extremely high in antioxidants, and it is believed that this can epigenetically reduce DNA damage, protecting people against cancer, and possibly even slowing aging.
  • B vitamins have the potential to epigenetically protect against harmful pollution. Air pollution has been shown to disturb DNA methylation profiles, which could worsen inflammatory and oxidative responses.

The good news is that we have a lot of control over many of the environmental factors that affect our epigenome. Knowing the adverse epigenetic effects of making the wrong choices gives us another reason to do our best to make wise choices and decisions.

Supplements

There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • Vitamin B Complex
  • Vitamin C
  • Vitamin E
  • Vitamin D3
  • Methyl Combo
  • Super Omega 3
  • Turmeric Curcumin
  • Zambroza
Berberine IR

References

  1. Lipton B. The Biology of Belief: Unleashing the Power of Consciousness, Matter and Miracles New York City: Hay House Inc., 2008.  Note:  A 10th anniversary edition of this book is now available.
  2. Introduction to epigenetics. University of Leicester www2.le.ac.uk/projects/vgec/highereducation/epigenetics_ethics/Introduction  Accessed April 10, 2019.
  3. DNA methylation. www.whatisepigenetics.com/dna-methylation/ Accessed April 10, 2019.
  4. Cowell I. Epigenetics - it's not just genes that make us. British Society for Cell Biology. bscb.org/learning-resources/softcell-e-learning/epigenetics-its-not-just-genes-that-make-us/ Accessed April 26, 2019.
  5. Ennis C. Epigenetics 101: a beginner's guide to explaining everything. www.theguardian.com/science/occams-corner/2014/apr/25/epigenetics-beginners-guide-to-everything  Accessed April 10, 2019.
  6. Weinhold B. Epigenetics: the science of change. Environmental Health Perspectives 2006;114(3):A160-A167.
  7. A super brief and basic explanation of epigenetics for total beginners. www.whatisepigenetics.com/what-is-epigenetics/  Accessed April 10, 2019.
  8. Kirkpatrick B. Epigenetics, nutrition, and our health: how what we eat could affect tags on our DNA. www.whatisepigenetics.com/epigenetics-nutrition-health-eat-affect-tags-dna/  Accessed May 2, 2019.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

The Belly of the Beast

AVAILABLE NOW

thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

Facebook info@ramilas.comWebsite

CELLULAR INFLAMMATION - APRIL 2019 - VOLUME 11, ISSUE 1

Ramila's Health Tips
 

Volume 11, Issue 1

April 2019

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When you think of inflammation, you probably think of something like a sprained ankle or sore muscle, which is acute inflammation. Acute inflammation is a normal and natural reaction to an injury. Chronic inflammation, however, occurs at the cellular level and can be dangerous to our health. It's cellular inflammation that I'd like to focus on this month, because it's so important to realize the enormous effect it can have on our health. Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy

Doctor of Natural Medicine (DNM)®

Ramila

Cellular Inflammation

 
berberine

What is cellular inflammation?

Cellular inflammation refers to inflammation of the cell membrane that affects the way the cell communicates and detoxes. The cell wall is made up of two layers of fat - cholesterol and saturated fat. We have receptors on our cells that are like antennas which listen for signals for amino acids, vitamins, minerals and hormones like insulin. If a cell is inflamed, the receptors on the cell membrane work poorly - they absorb nutrients and get rid of waste poorly. Damage and death of inflamed cells can lead to disease.

How does cellular inflammation occur?

The body's cells are constantly bombarded with pro-inflammatory substances. These include free radicals, unhealthy foods (sugar, refined carbohydrates, bad fats, processed foods), heavy metals (see our March 2019 newsletter), toxic waste and other toxic chemicals, pesticides, and infectious agents (bacteria and viruses). Inflammation is the process by which the cells react to and deal with these foreign substances, and the cellular inflammation can become chronic.  

Why is cellular inflammation important?

Chronic inflammation at the cellular level is important because it is dangerous to many aspects of our health. The majority of people suffer from chronic cellular inflammation. Inflammation causes our bodies to age prematurely and can actually damage our DNA. It is not an overstatement to say that most chronic diseases are caused by chronic cellular inflammation. Some are obvious, such as arthritis; others you might not suspect, including heart disease, diabetes, cancer, thyroid disease, and neurodegenerative diseases, such as Alzheimer's disease.

How can I decrease cellular inflammation?

The good news is that there is a great deal you can do to decrease cellular inflammation.

Avoid inflammatory foods.  

Avoid sugars and refined carbohydrates. Avoid trans fats - these include margarine and all hydrogenated or partially hydrogenated oils. Also avoid vegetable oils including canola oil, corn oil, soybean oil, sunflower oil, sesame oil and safflower oil. They are highly processed and oxidize easily with light, air or heat. Avoid processed foods. They invariably contain sugars and unhealthy fats.

Drink plenty of water.

Exposure to toxins is a major factor in chronic inflammation. They could include pesticides, heavy metals, air pollution, and mold. Effective hydration is a key strategy to make sure the body can effectively get rid of these toxic substances. As well as helping with elimination of toxic substances, your cells require adequate hydration to carry out their functions properly.

Eat anti-inflammatory foods.

A diet high in vegetables, legumes and fruits is anti-inflammatory.  

Fatty fish that are wild caught (salmon, tuna, mackerel and sardines) are healthy sources of omega-3 fatty acids.

Green tea has anti-inflammatory and analgesic properties and may be a good natural treatment option for chronic inflammatory disorders.

Take anti-inflammatory supplements.

Curcumin, which comes from the spice turmeric, has tremendous ability to heal in many areas of disease which may be due its ability to reduce inflammation.

Tart cherry juice has been shown to reduce the inflammatory effects of strenuous exercise and minimize post-exercise muscle pain.

Proteolytic enzymes are helpful in cases of arthritis and related diseases; they are anti-inflammatory and beneficial for vascular health.

Omega-3 fatty acids are important to balance the excess quantities of inflammatory omega-6 fats that most people consume in processed foods.

Vitamin D (together with vitamin K2) is one of the most powerful nutrients responsible for modulating and coordinating the immune system, which results in a powerful anti-inflammatory effect.

N-acetyl cysteine (NAC) helps boost glutathione which is our master anti-oxidant that regulates all other anti-oxidants in the body. Having high amounts of glutathione in the body is key for mitigating the inflammatory effects of free radicals.

Be physically active.

Daily exercise is very effective for pumping the lymph fluid and boosting circulation. All our organs need us to be active to keep them functioning optimally. If we become stagnant, the result is inflammation. We need to make it a priority on a daily basis to stretch. Avoid sitting for long periods of time.

Manage stress well.

Being physically active is one way to reduce your stress levels. Meditation is increasingly recognized for its effectiveness in reducing stress and the related inflammatory markers in the body. Meditation does not have to take a long time. All it takes is sitting quietly and focusing on gently breathing in through your nose and out through your mouth for five, ten, fifteen minutes or more per day. However, if meditation is just not your thing, yoga, pilates, outdoor walks, painting, singing, cooking and other enjoyable activities can also considerably reduce your stress levels.

Get enough, good quality sleep.

Avoid the blue light from your electronic devices (smart phone, tablet etc.) for one to two hours before you go to bed by wearing blue light blocking glasses. Sleep in a dark room. Limit caffeine to the morning and very early afternoon. Stick to a consistent schedule of going to bed and getting up at the same time every day. Develop a pre-sleep routine to help you relax and wind down.

Cellular inflammation detoxification

I am offering a service in the office to test for cellular inflammation, together with doing an in depth cellular detoxification program. Remember, if the cell is toxic, nutrients cannot get into the cell and neither can toxins leave the cell. Hormonal receptors are also blunted so they cannot read the signals. You may be wondering why you are not getting the results you are looking for even though you are eating healthy and taking supplements. It may be time to look deeper.

If you are one of those individuals, or you know that you have heavy metal toxicity due to mercury fillings or exposure to lead, you will certainly need the right detox, as well as the right binder to to properly detox.

I hope this information helps you to reduce your exposure to the common causes of inflammation, as well as to benefit from the various ways you can reduce cellular inflammation.

Supplements

There are a number of anti inflammatory supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • CleanStart® Wild Berry (7 day)
  • Green Tea Extract
  • LOCLO
  • RE-X
  • Stress Formula
  • Super Omega 3
  • Turmeric Curcumin
  • Vitamin D3
  • Zambroza with Acai and Pomegranate
Berberine IR

References

  1. Birt M. What's the big deal about cellular inflammation? meghanbirt.com/2013/09/inflammation/ Accessed March 4, 2019.
  2. Bett C. What is cellular inflammation? ausnaturalcare.com.au/health/life-style/what-is/cellular-inflammation Accessed March 4, 2019.
  3. Benson J, Darnell L. Inflammation: 3 ways disease is created through cellular inflammation. revivedliving.com/inflammation-3-ways-disease-is-created-through-cellular-inflammation/ Accessed March 4, 2019. 
  4. Pompa D. R4 Reducing cellular inflammation oxidative stress & nitric oxide cycle. drpompa.com/cellular-health/r4-reducing-cellular-inflammation-oxidative-stress-and-nitric-oxide-cycle/ Accessed March 4, 2019.
  5. Finkel E. Brain inflammation sows seeds of Alzheimer's. cosmosmagazine.com/biology/brain-inflammation-sows-the-seeds-of-alzheimer-s Accessed March 20, 2019.
  6. Jockers D. 5 ways to reduce inflammation quickly. drjockers.com/5-ways-reduce-inflammation-quickly/ Accessed March 4, 2019.
  7. 8 surefire ways to reduce cellular inflammation. dailyhealthalerts.com/8-surefire-ways-to-reduce-cellular-inflammation/ Accessed March 19, 2019.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

The Belly of the Beast

AVAILABLE NOW

thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

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HEAVY METAL DETOXIFICATION - MARCH 2019 - VOLUME 10, ISSUE 12

Ramila's Health Tips
 

Volume 10, Issue 12

March 2019

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This newsletter marks the 10th anniversary of our first newsletter in March 2009! I hope you've found these newsletters helpful, and you can access all ten years here.

With spring starting, at least officially, later this month, spring cleaning comes to mind once again. Of course, that applies to our bodies, as well as where we live. I'm sure you've heard that heavy metal toxicity or heavy metal poisoning is a growing concern these days, and this month I'd like to focus on heavy metal detoxification. Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy

Doctor of Natural Medicine (DNM)®

Ramila

Heavy Metal Detoxification

 
berberine

What is the definition of a heavy metal?

Heavy metals are generally defined as metals with relatively high densities, atomic weights or atomic numbers. A density of more than 5 grams per cubic centimetre is a fairly commonly used criterion.

There is really no way to completely avoid heavy metal exposure, considering that metals are natural elements found all over the world in the food supply, water and ground.

Heavy metals are not uniformly toxic. Some are highly toxic, such as mercury, lead, arsenic and cadmium. However, others are essential for human health, such as iron and zinc, but can be toxic in larger amounts or in certain forms.

How are we exposed to toxic heavy metals?

Some common sources of exposure include:

  • contaminated water containing trace amounts of metals, e.g. aluminum
  • vehicle emissions
  • lead acid batteries
  • fertilizers
  • removal of older paints containing lead (note: paints contained lead until 1978)
  • farmed fish (mercury)
  • rice and seafood (arsenic)
  • dental amalgam ('silver') fillings (mercury) (note: if amalgam fillings are not removed properly, this can result in mercury toxicity in the brain; it's important to have these fillings removed by a dentist who will minimize your risk of exposure)

What are the symptoms of heavy metal toxicity?  

Looking mainly at mercury, lead and arsenic, symptoms of toxicity can include:

  • headaches
  • digestive issues such as IBS (irritable bowel syndrome)
  • chronic fatigue
  • difficulty breathing
  • chronic infections
  • brain fog
  • visual disturbances
  • insomnia
  • neurological disorders
  • depression and/or anxiety
  • chronic aches and pains, such as those associated with fibromyalgia
  • anemia

Long-term exposure to heavy metals may lead to physical, muscular and neurological degenerative processes. Because heavy metal poisoning symptoms can mimic symptoms of aging (e.g. loss of memory and increased fatigue), many people blame getting older on their problems, not realizing that heavy metal exposure could be a major factor.

Of course, these symptoms can have other causes. The point is to be aware that heavy metal toxicity is a factor that is highly overlooked when these symptoms are present.

How will a heavy metal detox benefit me?

You will have:

  • improvements in energy levels
  • enhanced immunity and gut health
  • better digestive function
  • improvements in mental performance (e.g. attention, memory, learning)
  • better protection against diseases, including autoimmune disease
  • reduced free radical damage/oxidative stress

How do I detox?

The first - and most important - step is to change your diet. Here are foods that can help remove heavy metals from the body, and also a list of foods to avoid. Following this plan can help prevent heavy metal toxicity, as well as treat it.

Foods to eat while doing a heavy metal detox:

Leafy green vegetables are some of the most powerful heavy metal detox foods. Try to have some type of bitter greens each day, such as kale, Swiss chard, mustard greens, arugula, spinach or beet greens. Broccoli sprouts are also great for providing antioxidants and reducing inflammation.

Herbs and spices that are anti-inflammatory and antioxidant, like basil, parsley, oregano, rosemary, thyme, ginger, turmeric, cinnamon and cilantro, can help remove heavy metals. Try adding cilantro and parsley to fresh green juices and smoothies.

Fruits and vegetables rich in vitamin C can reduce the damage caused by heavy metals by acting as an antioxidant. Foods high in vitamin C include citrus fruits (e.g. oranges or grapefruit), leafy greens, all types of berries, broccoli and cruciferous veggies, bell peppers.

Garlic and onions contain sulfur which helps your liver detoxify itself of heavy metals. Research has shown that garlic from China may contain arsenic, so should be avoided.

Water - Drink 8 ounces of water, lemon water, or vegetable juice every two hours to stay hydrated and help flush out toxins.

Flax and chia seeds provide omega-3 fats and fibre that can help with detoxification of the colon and reduce inflammation.

Bone broth helps to keep you hydrated, provides important minerals, and supports liver health by providing glutathione. It provides amino acids that help to strengthen the organs. It helps heal the colon so that heavy metals are not absorbed.

Also helpful: spirulina, barley grass juice powder, curry, green tea, tomatoes and probiotics.

Foods to avoid include:

Farmed fish which can contain heavy metals, dioxins and PCB's which are highly toxic. Especially avoid tilefish, swordfish, shark, king and mackerel and bigeye tuna. It's still good to eat fish - just choose those that are low in mercury, and choose wild caught fish.

Food allergens - Fighting allergens and inflammation will reduce your body's ability to detoxify from heavy metals. If you are not sure what food sensitivities or allergies you might have, please make an appointment to see us at 613.829.0427. We can test you for hundreds of foods; the testing is non-invasive - no needles!

Non-organic foods increase exposure to chemicals which make symptoms worse. Especially avoid apple juice and brown rice products. Also avoid the Dirty Dozen (see our newsletter of July 2018).

Foods with additives may aggravate toxicity and reduce your body's ability to detoxify.

Too much alcohol is toxic and can make it more difficult for your liver to process other toxins.

Excess fats tend to soak up the harmful toxins you want to remove, so will slow down the process of detoxification.

Remember, mercury is mostly bound to the cells in the brain, which means it requires a deeper level of detoxing. Research shows that milder detoxes, like cilantro, do not pull these heavy metals from the brain.

I offer a very specific program to detox these heavy metals from the brain. Most of the time we are detoxing downstream (cleaning up the elimination system) which is great. However, we need to go upstream (to the brain), and to move from a gradient of higher concentration to a lower concentration to attain optimum health. If you are interested, please call the office to make an appointment. I also do virtual consultations.

Supplements:

You may also want to take these milder supplements (below) to help with cleaning up the elimination system (the downstream detox), but not necessarily getting to the heavy metals in the brain (the upstream detox). A few supplements are listed in the next section, but I would encourage you to see me for advice on how to deal with your specific situation. Please call 613.829.0427 for an appointment. We have other products that could be helpful that are not listed here because they are only for sale at our office.

Supplements

There are some Nature's Sunshine supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • Heavy Metal Detox
  • Detox Basics
  • Body Detox
  • CleanStart® Wild Berry
  • Tiao He Pak
  • Milk Thistle
Berberine IR

References

  1. Heavy metals. Wikipedia wikipedia.org/wiki/Heavy_metals Accessed February 19, 2019.
  2. Toxic heavy metal. Wikipedia. en.wikipedia.org/wiki/Toxic_heavy_metal Accessed February 19, 2019.
  3. Axe J. Dangers of heavy metals & how to do a heavy metal detox. draxe.com/heavy-metal-detox/ March 6, 2018. Accessed December 5, 2018.
  4. Anthony K. Heavy metal detox diet. healthline.com/health/heavy-metal-detox Accessed December 5, 2018.
  5. The Safe Mercury Amalgam Removal Technique (SMART) iaomt.org/resources/safe-removal-amalgam-fillings/ Accessed March 4, 2019.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

The Belly of the Beast

AVAILABLE NOW

thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

Facebook info@ramilas.comWebsite

BERBERINE FOR YOUR HEART - FEBRUARY 2019 - VOLUME 10, ISSUE 11

Ramila's Health Tips
 

Volume 10, Issue 11

February 2019

Berberine for Your Heart

February is generally noted for Valentine's Day and matters of the heart - including heart health. This month, I'd like to focus on a supplement that has many heart/cardiovascular health benefits, as well as a substantial number of other beneficial effects - berberine. Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy

Doctor of Natural Medicine (DNM)®

Ramila
Facebook

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berberine

Berberine

What is berberine? Berberine is a yellowish alkaloid found in several plants, including European barberry, goldenseal, Chinese goldthread, Oregon grape, phellodendron (cork tree) and tree turmeric.  

Berberine has long been a part of traditional Chinese and Ayurvedic medicine, but the western world is just beginning to be aware of it.

Type 2 diabetes

You may have heard of it as a remedy for type 2 diabetes; in fact Nature's Sunshine describes its berberine as follows: 

"Berberine IR naturally supports healthy blood glucose levels by up-regulating enzymes that trigger blood glucose metabolism. Utilizing a time-honoured ingredient found in both Traditional Chinese Medicine (TCM) and Ayurvedic medicine, Berberine IR works to support blood sugar balance and glucose metabolism through a unique cellular action. Berberine, a constituent of certain plants, helps activate a key enzyme that supports blood glucose metabolism, turning your cells from “idle” to “on” and helping them to use glucose efficiently." 

One study compared taking 500 mg of berberine 2 to 3 times daily for 3 months with taking the common diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with the researchers describing it as a "potential oral hypoglycemic agent with beneficial effects on lipid metabolism."

Other health effects of berberine

There is an increasing amount of research showing that berberine can do much more than help to regulate blood glucose levels. These additional benefits include (but are not limited to):

Helps with healthy weight management

In addition to a healthy diet and regular exercise, berberine can help you maintain a healthy weight. It helps to activate adenosine monophosphate-activate kinase (AMPK), also known as the body's "metabolic master switch". AMPK is responsible for kick-starting your metabolism and encouraging your body to burn the calories it takes in, rather than storing them as fat.

Supports heart health

Maintaining healthy blood sugar levels and losing weight will help to improve your cardiovascular health, but berberine has even more heart health benefits. It promotes healthy blood pressure by encouraging the natural release of nitric oxide, enabling blood flow. (See our February 2013 newsletter for additional information about nitric oxide.)

Berberine has also been shown to reduce serum cholesterol levels, including LDL cholesterol, as well as triglyceride levels in patients with type 2 diabetes. It may also help to increase levels of HDL (high density lipoprotein), the 'good' cholesterol.

Treats SIBO (small intestine bacterial overgrowth)

People who suffer from SIBO symptoms have excessive bacteria in their small intestines. Conventional treatment of SIBO is limited to antibiotics, with a variable response rate. Berberine, together with digestive enzymes, is helpful in reducing bacterial overgrowth. Berberine exerts selective antimicrobial action against a wide range of disease causing organisms linked to SIBO, yet exerts no action against health-promoting species.

Increases immune health

Berberine may help improve immune function by maintaining healthy gut flora, providing antioxidant properties and activating white blood cells, which are responsible for inhibiting infections. The majority of your immune system (about 70 percent) is in your gut, so it makes sense that berberine's ability to minimize the bad bacteria while promoting beneficial strains would help your immune system.

Helps control non-alcoholic fatty liver disease (NAFLD)

Research suggests that berberine may be a useful supplement for people with NAFLD, because it helps decrease fat buildup in the liver and regulate hepatic lipid metabolism.

Possible additional benefits of berberine - more study needed:

  • May help ease depression and anxiety.
  • May promote optimal joint health.
  • May assist in improving memory, spatial learning and overall cognitive functioning, as well as with neurodegenerative diseases such as Alzheimer's disease.
  • May help to maintain healthy lung function

Some authors have compared berberine to curcumin for its effectiveness in so many different aspects of our health. I encourage you to keep it in mind!

 

References

  1. Price A. Berberine: the plant alkaloid that helps treat diabetes & digestive problems. draxe.com/berberine/ August 2, 2018, Accessed January 14, 2019.
  2. Berberine and its many benefits. enzymedica.com/blogs/naturaldigestivehealth/berberine-and-its-many-benefits February 24, 2018. Accessed January 14, 2019.
  3. Mercola J. Berberine helps boost your mitochondrial and metabolic health. articles.mercola.com/vitamins-supplements/berberine.aspx Accessed January 14, 2019.
  4. Nature's Sunshine website naturessunshine.com/ca/product/berberine-ir-90-caps/1398/ Accessed January 31, 2019.
  5. Yin J, Xing H, Ye J. Efficacy of berberine in patients with type 2 diabetes. Metabolism 2008;57(5):712-717.
  6. Zhang Y, Li X, Zou D et al. Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. J Clin Endocrinol Metab 2008;93:2559-2565.
  7. Murray M. What is SIBO? And what can help? enzymedica.com/blogs/naturaldigestivehealth/what-is-sibo-and-what-can-help July 24, 2018. Accessed January 14, 2019.
  8. Jiang WH, Li SH, Li XH. Therapeutic potential of berberine against neurodegenerative diseases. Sci China Life Sci 2015;58(6):564-569.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

Supplements

There are some Nature's Sunshine supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • Berberine
  • Grapine
  • Zambroza
Berberine IR

For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

The Belly of the Beast

AVAILABLE NOW

thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

Facebook info@ramilas.comWebsite

SETTING GOALS - JANUARY 2019 - VOLUME 10, ISSUE 10

Ramila's Health Tips
 

Volume 10, Issue 10

January 2019

Setting Goals

Happy New Year! I hope you had a really enjoyable, safe, healthy holiday. The New Year is already underway, but I thought it would still be helpful to discuss approaches to setting goals for 2019.  Read on below...

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity.

Ramila Padiachy

Doctor of Natural Medicine (DNM)®

Ramila
 

Goal setting strategies

New Year's resolutions get a certain amount of bad press these days, complete with statistics on how few people ever keep their resolutions. This has led to advice to set goals rather than make resolutions. Here are a few tips on goal setting from a few well-known - and successful - goal setters:

Richard Branson, billionaire and founder of the Virgin Group advises writing your goals down. He claims the simple act of writing them down will help you stick to them. He says he has always made lists of things he wants to achieve because it helps him make sense of his ideas and track his progress. It doesn't matter if you use pen and paper or your cell phone to jot down your ideas. Branson also says it's a good idea to set both short-term and long-term goals so you can feel a sense of accomplishment along the way.

According to Tony Robbins, business and life coach, those who stick to their resolutions have clarity of purpose and a plan. Your WHY is extremely important - those who stick to their resolutions have an understanding of why they're doing what they're doing. There has to be a larger motivating drive underpinning the goal. Once you understand what that is, the next step is to create a strategy and identify tools that will help you accomplish your goal. Simply put, you need a plan. Robbins says no matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn't trying.

Vishen Lakhiani, founder and CEO of Mindvalley, a leading personal development company, has distinguished between 'means goals' and 'end goals':

Means goals don't stand alone, but are usually stepping-stones to something else. There is usually a 'so' in them. For example, get good grades so you can get into a good university, so you can get a good job, so you can make lots of money, so you afford a nice house, car and so on. Means goals are often about doing things you 'should' do, or are expected to do by your family, community, and so on. Vishen gives the examples of thinking you should get a university degree to have a fulfilling job, or that you should get married to have love in your life. It's quite different to restate this as wanting to be in a loving relationship, and to have consistent opportunities to learn and grow.

End goals are described as being about following your heart. Time flies when you're pursuing them. You may work hard toward these goals, but you feel it's worth it. When you're working on an end goal, it doesn't feel like 'work'. Working on an end goal recharges you, it doesn't drain you. End goals are often feelings, for example to feel happy. Vishen has found that end goals fall into three different buckets. The first is experience. We're here to experience all the world has to offer - not money, not objects, but experiences. The second is growth. Growth makes life an endless journey of discovery. The third is contribution. It is what we give back based on our experience and growth. Goals based on these three areas can be lifelong goals, or, for the New Year, you could think in terms of a one year time period.

Other alternatives to New Year's resolutions

  • Create a bucket list of things you want to experience or accomplish this year.
  • Come up with a list of twelve 30-day challenges, and complete one for each month. This would consist of setting a small goal that can be completed in 30 days, as well as the specific action you will take to accomplish the goal.
  • Give yourself a yearly challenge.
  • Create a list of things to look forward to.
  • Reboot an area of your life. Pick one area of your life that you're not happy with and decide how you're going to improve it.

I hope you are able to set goals that you truly want to achieve, not that you feel you should achieve. Wishing you every success in achieving your goals and a happy, healthy 2019!

 

References

  1. Mejia Z. Billionaire Richard Branson: here's the secret to sticking to your New Year's resolutions. cnbc.com/2018/01/03/branson-shares-the-secret-to-sticking-to-your-new-years-resolutions.html January 3, 2018. Accessed December 5, 2018.
  2. Clifford C. Tony Robbins: This is the difference between people who stick to their New Year's resolutions and those who don't. cnbc.com/2018/01/02/tony-robbins-how-to-stick-to-your-new-years-resolutions.html January 2, 2018. Accessed December 5, 2018.
  3. Lakhiani V. The Code of the Extraordinary Mind. New York: Rodale Wellness, 2016.
  4. Fabrega M. 10 alternatives to New Year's resolutions. daringtolivefully.com/new-years-resolutions-alternatives Accessed December 5, 2018.

Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.

Supplements

There are some Nature's Sunshine supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store:

  • Super Vitamins and Minerals
  • Vitamin D
  • Omega-3
  • Zambroza
Vitamin D3

For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.

The Belly of the Beast

AVAILABLE NOW

thebellyofthebeast.ca

1437 Woodroffe Avenue

Ottawa ON (map)

Facebook info@ramilas.comWebsite