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.

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Ottawa ON (map)

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HOW CAN YOU BOOST YOUR IMMUNE SYSTEM? - OCTOBER 2016 - VOLUME 8 ISSUE 7

 

 

Ramilas Health Tips

Ramila's Healing Arts Clinic

 

With Hallowe'en just around the corner, it's a good idea to look at the effects of extra sugar that our children - and many adults - are likely to consume. I'm not thinking so much about the effects of sugar on dental health (although that is a valid concern) as on our immune system. I'm not concerned with the sugar in fruit, but with the simple sugars found in candy, soft drinks, cakes and so on. 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. It is a step toward longevity.

clinic

Volume 8, Issue 7

How Can You Boost Your Immune System?

Ramila Padiachy

Doctorate of Natural Medicine (DNM)®

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue
Ottawa ON (map)

613.829.0427
info@ramilas.com

Like us on Facebook

The effects of excess sugar on the immune system

It has been shown that excess sugar depresses immunity. This is important to keep in mind since Hallowe'en is followed soon after by the holiday season - and all of this occurs early in the 'flu season.

 

How much sugar is too much?

 

Studies have shown that drinking a sugar solution containing about 100gm of sugar (or 24 teaspoons) can suppress the body's immune responses. This is the amount of sugar contained in just two and a half average 12 ounce soft drinks. Simple sugars, including table sugar, glucose, fructose, and honey, caused a 40% drop in the ability of white blood cells to engulf bacteria or kill germs. In contrast, drinking a complex carbohydrate solution (i.e. starch) did not have this effect on white blood cells.

 

It's not just Hallowe'en and the holiday season that should concern us; there are many other situations where sugar is excessively consumed. For example, teens and college students tend to drink too many soft drinks containing caffeine and sugar when they study for exams and during stressful times. Stress also suppresses immunity, so it's not surprising that students (and others) often get sick at a time when they most need to be well.

 

How long is the immune system depressed after consuming too much sugar?

 

The immune suppression begins less than 30 minutes after ingestion, is most noticeable 2 hours after ingestion, and was still noticeable 5 hours after ingestion. 

There are many, many other ways in which sugar harms our health, including (but not limited to):

  • Sugar contributes to obesity.
  • Sugar contributes to type 2 diabetes.
  • Sugar consumption can result in increased behavioural problems in people with ADHD (Attention Deficit Hyperactivity Disorder).
  • Sugar causes inflammation which, in turn, causes many major diseases, such as heart disease, cancer, and dementia.
  • Sugar causes premature aging.
  • Sugar can adversely affect eyesight.

How can you boost your immune system?

There are many things we can do to boost our immune system, including:

  • Get enough, good quality sleep.
  • Regular, moderate exercise, like a daily 30 minute walk, can help your immune system fight infection.
  • Eat a healthy diet without too much sugar. Eat more fruits and vegetables, and ensure adequate intake of nutrients, such as vitamin C, vitamin E, beta carotene, zinc. Eat a variety of brightly coloured fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots. Garlic, selenium, and omega-3 fatty acids are also beneficial to the immune system.
  • Choose unprocessed, whole foods, such as fresh fruits and vegetables, whole grains, beans, lentils, and good quality cuts of meat, chicken, and fish. Avoid chemicals, preservatives, trans fats, MSG, and dyes. Less-processed foods, and fewer ingredients in prepared products will generally mean you're eating healthier food.
  • Choose spice. Some spices and foods contain substances called mucolytics, which help reduce congestion in your sinuses and breathing passages. Examples are cayenne pepper, crushed red pepper, garlic, radish and hot mustard.
  • Choose healthy drinks, such as filtered water with fresh lemon/lime juice, or fresh vegetable/fruit juice. Many herb teas are filled with antioxidants that promote health.
  • Choose to eat less. Overeating and high calorie intake are linked to depressed immune response. Weight management is important since being more than 20 pounds overweight has been shown to suppress overall immune function.
  • Manage stress well. Learn to meditate. Slow down. Connect with other people. Work out to blow off steam.
  • Strong relationships are good for you. Studies have shown that people who feel connected to friends, either a small or larger group, have stronger immunity than those who feel alone.
  • Maintain your sense of humour. Laughing is good for you! It curbs levels of stress hormones and helps the body to fight infection.

Supplements for Maintaining a Healthy Immune System

ZambrozaThere are some Nature's Sunshine supplements that are very helpful for maintaining a healthy immune system.

 

You can find information about these products and purchase them in our online store:

  • Vitamin C (1000 or 500 mg)
  • Vitamin E with Selenium
  • Super Omega-3
  • Zinc & Vitamin C lozenges
  • Garlic, High Potency
  • Super Vitamins & Minerals
  • Silverguard Mouthwash (colloidal silver)
  • Zambroza
 

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. Visit our website where you can see back issues of this newsletter, information about services, products, and our clinic, and order products.

 

References:

  1. Sears A. Harmful effects of excess sugar. askdrsears.com/topics/feeding-eating/family-nutrition/sugar/harmful-effects-excess-sugar  Accessed October 13, 2016.
  2. Appleton N. Counting the many ways sugar harms your health. articles.mercola.com/sites/articles/archive/2005/05/04/sugar-dangers-part-two.aspx May 4, 2005.
  3. Sears A. Food that boost your immune system. askdrsears.com/topics/feeding-eating/family-nutrition/foods-to-boost-immunity/foods-that-boost-your-immune-system  Accessed October 13, 2016.
  4. 6 immune system busters and boosters. www.webmd.com/cold-and-flu/10-immune-system-busters-boosters?page=1  Accessed October 13, 2016.
  5. 5 choices for food to help your immune system. appliedhealth.com/5-choices-for-food-to-help-your-immune-system/  Accessed October 19, 2016.

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.

Within a few minutes of my first visit I knew I was in good hands with Ramila, as she had the uncanny ability to understand my problem and therefore get to the root of my illness.
- A.J., Ottawa

When health begins, dis-ease ends.

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