Healthy Holiday Drinks & Hangover Cures

 

Cranberry Twist Martini

  • 2 cups Cranberry juice
  • 1 cup Sparkling Water
  • 1 stick Cinnamon
  • Juice of 1 Lime
  • 4-6 large leaves of Mint
  • Cranberries for topping

Boil cinnamon stick with ¼ cup of cranberry juice for 15 min. Then mix with limejuice, mint, and sparkling water.

Happy Liver Smoothie

  • 1 Beets
  • 3 Carrots
  • 3-4 tbsp Lemon juice
  • 1 Apple
  • 1/8 of a Fennel bulb
  • 3 sticks Celery

Ginger Margarita - Hangover Cure

  • 2 inches of chopped Ginger added to ½ cup water make into tea
  • 1 tbsp Honey added to ginger mixture
  • 1 cup Sparkling water
  • 2-3 tbsp Lemon juice
  • Sprinkle of cayenne powder
  • Pink Salt on the rim
  • Slice of ginger and lemon rind for garnish

Make ginger tea with honey, and simmer for 15 mins. Then add to sparkling water with lemon juice and ice. Add ginger and lemon rind to glass.

Apple cider

  • 1 stick Cinnamon
  • 2 Cloves
  • rind of 1 Orange
  • 2 cups Apple Cider

Simmer all together for 20 mins and drink warm.

WHY ARE YOU EATING? - DECEMBER 2015 - VOLUME 7 ISSUE 9

 

Ramilas Health Tips

Ramila's Healing Arts Clinic

Once again, the holiday season is here, so I thought it would be a good idea to look at what happens when we succumb to emotional eating. That way, if we can see it coming, we can be proactive in stopping ourselves - we can be mindful - before we eat way more than we really want, or the 'wrong things' for the wrong reasons. Find out more below...

 

Best Wishes for a happy, healthy, stress-free holiday season and a wonderful New Year from Megs, Chanele, Tamia and myself.

- Ramila

 

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.

new location

Volume 7, Issue 9

Ramila Padiachy

Doctorate of Natural Medicine (DNM)® R.Ac.

 

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue
Ottawa ON (map)

613.829.0427
info@ramilas.com

Like us on Facebook

 

Why are You Eating?

Is your hunger emotional or physical?

  • Emotional hunger occurs in response to your feelings.
  • Physical hunger occurs because your body needs fuel.
  • Emotional hunger tends to come on suddenly.
  • Physical hunger emerges gradually.
  • With emotional hunger, you crave certain foods.
  • With physical hunger, you're open to many options.
  • Emotional hunger doesn't notice signs of fullness.
  • With physical hunger, you stop eating when you're full.


What does your body really need when you have food cravings?


You might be interested in watching a short video of an interview I did recently on CTV. The information is included in the following table.

 

*Note: Dark chocolate, in moderation, is healthy!
+Plus a supplement.

 

Specific Traps to Avoid

Sugar: Not so good in your stomach, even worse in your bloodstream


sugarUnder normal conditions, when blood sugar levels rise after eating, the pancreas secretes insulin that allows the cells to take in and use glucose (sugar) for energy. When cells become resistant, they don't respond to insulin. The excess glucose builds in the bloodstream and is eventually stored as fat. This triggers carbohydrate cravings and fatigue because the cells are literally starving for the fuel and energy they need to function. Giving in to carbohydrate cravings results in weight gain, and the vicious cycle continues.


Insulin resistance, one of the main components of metabolic syndrome, is clearly on the rise. Why is this? Our early ancestors obtained whole foods from the environment and expended a lot of physical energy to do so. Today most of us consume processed foods laden with sweeteners, and we lack the physical activity our bodies need.


Good news! Insulin resistance can be prevented and reversed through diet and exercise. The Diabetes Prevention Program and other large studies have shown that people with pre-diabetes or type 2 diabetes can make improvements by losing just 5–7% of their body weight and walking 30 minutes daily.


Note that it's really important to avoid soft drinks and foods containing high fructose corn syrup (HFCS).


Other refined carbohydrates are close cousins of sugar and should be avoided for the same reasons, e.g. anything made of refined white flour.


Artificial sweeteners

 

Studies have shown that most artificial sweeteners, believe it or not, cause weight gain and obesity. So opting for the low-cal version of your favourite soft drink won't do you any favours. In particular, avoid saccharin, aspartame, sucralose, acesulfame K, and neotame. Exceptions are xylitol and stevia which are great natural alternatives. A word of caution if you have a pet: xylitol is extremely poisonous to dogs and cats, so don't let them eat anything with xylitol in it.

 

Water, Fruit and Vegetables

We need water!


cucumber in waterWhether or not weight loss is part of your plan, you need lots of good quality water. If you do intend to lose weight, water is considered by many to be a major ingredient for success. It helps you feel full. It cleanses. It heals. And it has numerous other health benefits.


To review, you should drink half an ounce of water for each pound you weigh (up to a maximum of 100 ounces). For example, if you weigh 150 pounds, you should drink 75 ounces of water per day.


There are lots of things you can do to make drinking water more interesting. While most other drinks do not count as substitutes for water, one exception is herbal tea – this gives you all sorts of tasty options. Another way to add variety is to add a couple of slices of cucumber to your water pitcher or container for the day. For variety, you can add a thin slice of orange, lemon or lime; or a sliced strawberry; a small piece of watermelon or cantaloupe. Liquid chlorophyll (see supplements below) is another great addition with its refreshing spearmint flavour.

Vegetables and fruit


As always, vegetables are an excellent choice, as well as fruit in moderation because it's sweeter. Consider the space taken in your stomach by 400 calories:

  1. by oil – it just covers the bottom of your stomach.
  2. by chicken – a few small pieces don't come close to filling your stomach.
  3. by vegetables – your entire stomach is full!

We recommend aiming for at least 5 servings of vegetables each day.

 

Manage Stress

We've covered stress management in previous newsletters (June 2014 and March 2013), but to briefly review a few basics:

  • Be physically active. Try to get 30 minutes (or at least 20 minutes if you can't manage 30) of exercise at least as vigorous as walking briskly every day.
  • Get enough good quality sleep. At least 7 hours a night is very important for managing stress and also for controlling your appetite. It's almost impossible not to eat more (especially carbs) when you're really tired.
  • Use relaxation techniques. There are many different ones, some of which were outlined in the June 2014 newsletter. Find what works for you and practice your favourite techniques regularly.

 

Supplements

ZerenityThere are a number of Nature's Sunshine supplements that can help manage stress and emotional eating. You can find information about these products and purchase them in our online store:

  • Magnesium Complex
  • Vitamin B Complex
  • Calcium
  • Omega-3
  • Liquid Chlorophyl
  • Zerenity


If your New Year's resolutions include weight loss with an emphasis on healthy eating, please see our website for information about the weight loss program at our clinic.

For additional information, please email ramila@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.

References:

  1. What do my cravings say about me? Module 6 in the IN.FORM Participant manual. 2014 Nature's Sunshine Products of Canada Ltd. www.naturessunshine.com

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.

 

Featured Service

Emotional release therapy is an alternative healing method used to help release a person's negative energy. This technique is widely used in grief therapy and in other areas of emotional trauma. It is also successful in healing both physical and emotional wounds.

Emotional releasing techniques require a person to discover what past hurts and emotions are currently causing mental or physical pain. Once these hurts are discovered they can be released, eventually alleviating the problem and filling the person with positive energy.


Click here to learn more.

Ramila is truly a gifted healer. I left her office with the most amazing feeling that cannot be fully described in words. What I like most about the Emotional Release Technique was the fact that I didn't have to open up and share my feelings. While I am an open and outgoing person, I tend to keep my personal feelings very guarded. In the past I have tried therapy but speaking about my emotions was very uncomfortable for me.

- Delanie, Montreal, QC

 

When health begins, dis-ease ends.

 

BOOST YOUR IMMUNE SYSTEM - NOVEMBER 2015 - VOLUME 7 ISSUE 8

 

Ramilas Health Tips

Ramila's Healing Arts Clinic

It's that time of year again when flu season is starting, and we need to know how to protect ourselves from any illness this winter. We need to counteract the common tendency to neglect ourselves, get too tired and more susceptible to any illness that's going around. Happily, there's a lot we can do to take good care of ourselves - and stay healthy. Find out more 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.

new location

Volume 7, Issue 8

Ramila Padiachy

Doctorate of Natural Medicine (DNM)® R.Ac.

 

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue
Ottawa ON (map)

613.829.0427
info@ramilas.com

Like us on Facebook

 

Staying Healthy - The Basics

I'm sure you already know the basics of staying healthy:

  • Think positively.
  • Exercise regularly.
  • Wash your hands frequently and thoroughly.
  • Eat a diet high in fruits, vegetables, and whole grains, and low in refined carbohydrates.
  • Get adequate, good quality sleep.
  • Maintain a healthy weight.
  • Manage your stress levels. (See our June 2014 newsletter.)
  • Strong relationships and a good social network are good for you.
  • If you drink alcohol, drink only in moderation.
  • Don’t smoke.

 

Boost Your Immune System

In fact, all of those basics have a positive effect on your immune system and its ability to function if - or when - you're exposed to flu or cold germs, or bacteria. So, they are all really good strategies for preventing illness. Here are some reasons that these strategies are effective boosters of your immune system:

  1. Think positively. Happier people are less likely to develop colds when exposed to cold viruses, according to research at Carnegie Mellon University. People with high positive emotion scores produce enough cytokine (a protein) to help recruit other immune cells to fight off infections.
  2. Exercise regularly. A study compared women who worked out 5 days a week for 45 minutes with women who attended a 45-minute session of stretching exercises once a week. The group that exercised less vigorously only once a week had nearly four times as many colds as the group that worked out more often over a one year period. It is believed there is a temporary increase in immune-fighting cells with each episode of exercise.
  3. Wash your hands. Hand washing is an extremely effective public health measure. Consider that you only need to make contact with a cold or flu virus and then touch your eyes, nose or mouth to get infected. A 2008 review in the British Medical Journal stated that hand washing is far more effective at reducing risk than antiviral drugs. Be sure to wash for 20 seconds using soap and warm water.
  4. Manage your stress levels. Animal studies have shown:
    • Stressful situations delayed the production of antibodies in mice infected with influenza virus, and suppressed the activity of T cells in animals inoculated with herpes simplex virus.
    • Social stress can be more damaging than physical stress. Mice exposed to social stress were twice as likely to die as mice that were stressed physically.
    • Isolation can suppress immune function. Infant monkeys separated from their mothers, especially if they were alone in a cage rather than in a group, generated fewer lymphocytes in response to antigens and fewer antibodies in response to viruses.
    • In humans, it has been found that psychological stress affects the immune system by disrupting communication between the nervous system, the endocrine system and the immune system. This can result in higher levels of cortisol and, consequently, fewer antibodies in response to exposure to a virus.
  5. Probiotics. A relationship has been observed between "good" bacteria in the digestive tract and good immune system function.
  6. Eat a healthy diet. Certain foods are particularly good immune system boosters, including:
    • limesCitrus fruits are high in vitamin C which you need to consume every day because your body can't produce or store it. That's much better than just taking vitamin C to get rid of a cold - prevention is the best bet. Vitamin C is believed to increase the production of white blood cells which are key to fighting infections.
    • Red bell peppers contain even more vitamin C than citrus fruits, and are also a rich source of beta carotene.
    • Broccoli is packed with vitamins A, C and E, as well as numerous antioxidants. The less you cook it, the more nutritious it is.
    • Garlic is recognized for its value in fighting infections. Garlic also helps lower cholesterol and may prevent hardening of the arteries. Heavy concentrations of sulfur-containing compounds in garlic, such as allicin, are the secret to its immune-boosting properties.
    • Ginger is good as a preventive measure, not just once you have a cold. Gingerol gives ginger its heat, and is a relative of capsaicin. Ginger may help decrease chronic pain and lower cholesterol.
    • Spinach is not only rich in vitamin C, but also contains numerous antioxidants and beta carotene. As with broccoli, it's best cooked as little as possible to retain its nutrients.
    • Yogurt is best if it has "live and active cultures" specified on the label. These cultures may stimulate your immune system to fight diseases. Look for yogurt fortified with vitamin D.
    • Almonds are packed with vitamin E which is key to a healthy immune system. It is fat-soluble, meaning it requires the presence of fat to be absorbed properly. A half-cup serving of almonds provides nearly 100% of the recommended daily amount.
    • Turmeric is a key ingredient in curries, and is well known as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Curcumin, which gives turmeric its distinctive colour, reduces inflammation and fever.
    • Green tea, like black tea, is packed with flavonoids, a type of antioxidant. In addition, green tea has another powerful antioxidant known as EGCG (epigallocatechin gallate), which is largely destroyed in the production of black tea. Green tea is also a good source of the amino acid L-theanine which may aid in the production of germ-fighting compounds in your T-cells.
    • While it isn't a food, vitamin D reduces the risk of respiratory infection. In addition, vitamin D has been shown to reduce the risk of dementia, several types of cancer, cardiovascular disease (including high blood pressure) and auto-immune diseases, such as multiple sclerosis and irritable bowel syndrome. Very importantly at this time of year, there is recent evidence that vitamin D helps combat SAD (seasonal affective disorder).

 

Supplements to Boost Your Immune System

Cat's Claw CombinationSeveral Nature's Sunshine supplements, listed below, are effective immune system boosters. Visit  our online store to purchase any of the following products.

  • Super Trio contains Super Supplemental (Iron-free) containing vitamins, minerals and herbs; Super Omega-3 (contains 760 mg EPA and 380 mg DHA); and Super NT-OX (includes green tea, curcumin and other antioxidants/anti-inflammatories)
  • Cat's Claw Combination
  • Echinacea & Golden Seal
  • HRP-C
  • Collostrum
  • Nature's Silver Guard
  • Bifidophilus Flora Force (probiotic)
  • Acidophilus Bifidobacterium (probiotic)
  • Probiotic 11
  • Ginger
  • High Potency Garlic
  • Green Tea Extract
  • Vitamin D3

 

You can find information about these products in our online store. For additional information, please email ramila@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.

References:

  1. How to boost your immune system. Harvard Health Publications www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system  Accessed October 27, 2015.
  2. 6 immune system busters and boosters. WebMD Medical Reference, 2015. www.webmd.com/cold-and-flu/10-immune-system-busters-boosters  Accessed October 27, 2015.
  3. Young L. 9 ways to boost your immunity. www.besthealthmag.ca/best-you/prevention/9-ways-to-boost-your-immunity  Accessed October 27, 2015.
  4. Immune system boosters. www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#ImmuneBoosters1  Accessed October 27, 2015.
  5. Low vitamin D levels linked to greater risk of dementia. Tufts University Health & Nutrition Letter. 2014;32(9):1,3.
  6. Mercola J. Vitamin D - one of the simplest solutions to wide-ranging health problems. December 22, 2013. articles.mercola.com/sites/articles/archive/2013/12/22/dr-holick-vitamin-d-benefits.aspx Accessed November 5, 2015.
  7. Mercola J. Simple, inexpensive remedies for seasonal affective disorder. February 14, 2015. articles.mercola.com/sites/articles/archive/2015/02/14/seasonal-affective-disorder-vitamin-d.aspx Accessed November 5, 2015.
  8. Gloth FM, Alam W, Hollis B. Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder. J Nutr Health Aging 1999;3(1):5-7.

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.

 

click to watch

Featured Service

Reflexology

Reflexology is effective for insomnia treatment because it lowers stress and produces normal Qi flows. Many times, insomnia is a symptom of an acute stress related problem. Click here find out more.

Since July '93, I have been seeing Ramila Padiachy, a certified reflexologist. She has given me tremendous help. I was getting a lot of shoulder and neck pain. Nothing was helping, I went to see a chiro. It would help a little. But seeing Ramila and following her treatment has improved my neck and shoulder pain. She has also given me advice on nutrition and also herb supplements to help me along. I feel she is very professional and definitely informative in her line of work. I would highly recommend her to my friends.

- Gail D-H.

 

When health begins, dis-ease ends.

 

HOW TO KEEP YOUR BRAIN HEALTHY - OCTOBER 2015 - VOLUME 7 ISSUE 7

Ramilas Health Tips

Ramila's Healing Arts Clinic

Science is providing more and more evidence that our brains are malleable and continually changing in response to our lifestyle, physiology and environment. This is known as brain plasticity or neuroplasticity. It means we are literally reforming our brains (changing our minds), on a daily basis, changing neural pathways and synapses due to changes in behaviour, environment, thinking and emotions. The concept of neuroplasticity replaces the old view that the brain is static except at certain stages of life, and explores how our brain changes over the course of our lifetime. Find out more 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.

new location

Volume 7, Issue 7

Ramila Padiachy

Doctorate of Natural Medicine (DNM)® R.Ac.

 

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue
Ottawa ON (map)

613.829.0427
info@ramilas.com

Like us on Facebook

Neuroplasticity (Brain Plasticity)

Neuroscientific research tells us that your brain has the remarkable ability to reorganize pathways, create new connections and even create new neurons throughout your entire lifetime. Our views of the nature of the brain have changed in a way that's similar to the change in our understanding of DNA. It used to be believed that DNA did not change, that you were stuck with what you were born with. This has also been disproven by researchers like Bruce Lipton (see November 2012 newsletter). Your DNA, like your brain, changes continuously based on your experiences, emotions and environment.

The good news is that we have much more control over our body, mind and brain than we probably thought, through influencing both our DNA and our brain. We will focus mainly on the brain in this newsletter, but the two are interconnected.

Neurons that fire together, wire together - and neurons that fire apart, wire apart

 

There are two types of brain plasticity - functional plasticity, or your brain's ability to move functions from a damaged area to undamaged areas; and structural plasticity, it's ability to actually change its physical structure as a result of learning.

When you're learning a new skill, the more you focus on, and practice something, the better you become, which is a result of new neural pathways forming in response to your learning efforts. At the same time, your brain is eliminating pathways you no longer need.

How does neuroplasticity work? Dr. Joe Dispenza describes the neural network as, "...literally millions of neurons firing together in diverse compartments, modules, sections, and subregions throughout the entire brain. They team up to form communities of nerve cells that act in unison as a group, clustered together in relation to a particular concept, idea, memory, skill, or habit. Whole patterns of neurons throughout the brain become connected through the process of learning, to produce a unique level of mind."

However, it takes more than simple repetition of a stimulation or activity to create the brain connections that lead to the formation of neural networks. An experiment was conducted by Dr. Michael Merzenich at the University of California in the mid-1990s in which he applied a tapping stimulus to the fingers of 2 groups of monkeys. Occasionally, the rhythm of the tapping would change. In one group, responding to the change in the tapping would result in a reward - a sip of juice. In the other group, responding to the change in the tapping did not provide any reward. After 6 weeks, there were profound changes in the monkeys who were rewarded, and therefore paid close attention to the stimulus, waiting for the rhythm to change. These changes occurred in the area of the brain involved in processing stimulus to the fingers. No such change was observed in the monkeys who weren't paying attention to the stimulus, even though it was exactly the same.

Joe Dispenza has noted, "The key ingredient in making these neural connections ... is focused attention. When we mentally attend to whatever we are learning, the brain can map the information on which we are focusing. On the other hand, when we don't pay complete attention to what we are doing in the present moment, our brain activates a host of other synaptic networks that can distract it from its original attention. Without focused concentration brain connections are not made, and memory is not stored."

What neuroplasticity means in practical terms


Your brain's plasticity is controlled by your diet and lifestyle choices, including exercise, as well as emotional states, sleep patterns and stress levels. Your thoughts (and emotions) are extremely important - you can think yourself well, or you can think yourself sick.

A new term, self-directed neuroplasticity (SDN), is the practice of directing the formation of new neural pathways and the destruction of old ones through experiences that we consciously decide to undertake. In other words, we can change ourselves by consciously changing our mind, i.e. deliberately thinking differently.

 

Examples of Neuroplasticity

An  example of neuroplasticity occurs when a person who has had a stroke regains the skills lost due to the stroke by creating new neural pathways in another part of the brain and relearning the skills.

Changing a habit involves creating new neural networks and letting the old neural networks stop "firing together" - a simple example of neuroplasticity.

Learning difficulties can be solved using neuroplasticity. For example, Michael Merzenich developed a series of "plasticity-based" computer programs, which provides brain exercises to help with the language and learning deficits of dyslexia. Similar work has been done to counteract the negative plasticity resulting from age-related cognitive decline, which was shown to improve cognitive function and memory.

In You Are the Placebo, Joe Dispenza tells how he conquered a major back injury through thought alone, making a complete recovery and avoiding surgery that was likely to be less than successful.

Norman Doidge gives many examples of people who have overcome major pain and illnesses by using visualization, or consciously re-teaching themselves skills.

Note that these changes can take months of concentrated effort to accomplish, although there are also reports of spontaneous healings from major chronic diseases, e.g. multiple sclerosis.

 

Keep Your Brain Healthy

Note that your brain needs both mental AND physical exercise to be healthy. Exercise prompts nerve cells to release brain-derived neurotrophic factor (BDNF), a growth factor that triggers numerous other chemicals that promote neural health and directly benefit cognitive functions, including learning.


Dr. Merzenich (who conducted the study of monkeys) recommends:

  • engaging in challenging new activities throughout your life,
  • staying socially active, and
  • practicing mindfulness (see August 2015 newsletter).

He stresses that you need to have a genuine interest in your activities - really care about them, and not just go through the motions.

Other important considerations for brain health:

  1. vitamin D3Vitamin D plays an important role in brain health, inflammation and immune function. Vitamin D influences the expression of 2000-3000 genes. Researchers have located metabolic pathways for vitamin D in the brain's hippocampus and cerebellum, areas that are involved in planning, information processing and memory formation. In older adults, low vitamin D levels are associated with poorer brain function. You can purchase Nature's Sunshine Vitamin D3 at our online shop.
  2. Omega-3 - EPA and DHA - is essential for brain health, and has been shown to help in treating depression, ADHA and may help prevent Alzheimer's disease, other dementias and aging-related memory loss.
  3. Gut health: your gut is your 'second brain'. Gut bacteria transmit information from your GI tract to your brain via your vagus nerve. Just as you have neurons in your brain, you also have neurons in your gut, including neurons that produce neurotransmitters like serotonin, which is linked to mood. Abnormal gut flora has been associated with abnormal brain development. In addition to avoiding sugar, one of the best ways to support gut health is to consume beneficial bacteria. You can purchase the following Nature's Sunshine products to promote gut health: Bifidophilus Flora Force and Acidophilus Bifidobacterium can be purchased at our online shop.
  4. Choline reduces inflammation, plays a role in nerve communications, and prevents the buildup of homocysteine in your blood (elevated homocysteine is linked to heart disease). Eggs and meat are 2 of the best dietary sources of choline. If you do not consume them, you might wish to consider a supplement.
  5. Reduce your stress. Research shows that how you respond to stress may be a key factor in how your brain ages. Elevated stress hormones may speed up short-term memory loss in older adults. Chronic stress can actually trigger a genetic switch that results in loss of brain volume, and this contributes to both emotional and cognitive impairment. This explains why a recent study showed that your daily stress responses have long-term implications for your mental health, especially anxiety and depression. An excellent tool for managing stress is Emotional Freedom Tapping, known as EFT, or simply 'tapping'. Tapping can help reprogram your body's reactions to everyday stress. For more information, see The Tapping Solution by Nick Ortner. Meditation is also extremely effective.

For additional information, please email ramila@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.

References:

  1. Neuroplasticity. Wikipedia, the Free Encyclopedia. en.wikipedia.org/wiki/Neuroplasticity  Accessed September 25, 2015.
  2. Mercola J. Neuroplasticity studies reveal your brain's amazing malleability. articles.mercola.com/sites/articles/archive/2015/01/15/neuroplasticity-brain-health.aspx  January 15, 2015.
  3. Lipton BH. The Biology of Belief. Carlsbad, California: Hay House, Inc., 2008.
  4. Doidge N. The Brain that Changes Itself. New York, NY: Penguin Books, 2007.
  5. Dispenza J. Evolve Your Brain. Deerfield Beach, Florida: Health Communications Inc., 2007.
  6. Dispenza J. You Are the Placebo. Carlsbad, California: Hay House, Inc., 2014.
  7. Perlmutter D. The gift of neuroplasticity. drperlmutter.com/gift-neuroplasticity/  Accessed September 25, 2015.
  8. Ortner N. The Tapping Solution. Carlsbad, CA: Hay House, Inc., 2013.

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.

 

click to watch

Featured Service

Allergy Testing

Allergy testing using the principles of kinesiology is non-invasive and successful. You don’t have to endure pinpricks of allergens so there are no limits to the number of foods that can be tested. When the body is allergic to food, it is going to respond as a whole because the body's systems are integrated. Click here find out more.

Ramila removed all my allergies, over 250 of them. I no longer suffer the cramps in my hands and legs that were so severe I was in physiotherapy for months at a time. I no longer suffer the severe pain in my right leg from a sensitivity to cold such that in the heat of summer I had to wear several layers of clothing and was unable to enter an air conditioned room. The painful lesions of my skin have all disappeared. No more hay fever. My bladder problems have gone. My coughing has ceased. My ears no longer feel as though the insides were on fire. I no longer have severe and persistent fatigue. And no more pain killers or antihistamines. I am 78 years old and I feel wonderful! I eat what I want, go where I please, and I am thankful that once again I enjoy vibrantly good health.

- David H

 

When health begins, dis-ease ends.

 

MINDFUL EATING - SEPTEMBER 2015 - VOLUME 7 ISSUE 6

Ramila's Health Tips

Ramila's Healing Arts Clinic

Mindfulness is an increasingly popular concept we discussed last month and, as promised, this month I'll cover mindful eating. Why is this important? Research shows that distractions while we eat prevent us from enjoying what we're eating. Called 'mindless eating', this seemingly innocent behaviour has been linked with overeating, stress and anxiety. Find out more 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.

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Volume 7, Issue 6

Ramila Padiachy

Doctorate of Natural Medicine (DNM)® R.Ac.

 

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue
Ottawa ON (map)

613.829.0427
info@ramilas.com

Like us on Facebook

 

 

 

 

Mindful Eating

You've been working hard at the computer, and it's time for a treat. You promised yourself... let's say, a piece of delicious dark chocolate. You take a bite - mmmm, fantastic. You take a second bite - still good, but maybe not quite as wonderful as the first bite. An email catches your attention, which results in you watching a brief video. All of a sudden, or so it seems, your chocolate is gone! How did that happen?! Clearly not an example of mindful eating!

First, here is a brief review of the principles of mindfulness:

  • Mindfulness is deliberately paying attention, non-judgmentally.
  • Mindfulness encompasses both internal processes and external environments.
  • Mindfulness is being aware of what is present for you mentally, emotionally and physically in each moment.
  • With practice, mindfulness cultivates the possibility of freeing yourself of reactive, habitual patterns of thinking, feeling and acting.
  • Mindfulness promotes balance, choice, wisdom and acceptance of what is.

Mindful eating is:

  • allowing yourself to become aware of the positive and nurturing opportunities that are available through food preparation and consumption by respecting your own inner wisdom
  • choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savour and taste
  • paying full attention to the experience of eating and drinking, both inside and outside the body, including the colours, smells, textures, flavours, temperatures, and even the sounds (e.g. crunch) of your food
  • acknowledging responses to food (like, neutral, dislike) without judgment
  • learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating
  • while avoiding judgment or criticism, watching when the mind gets distracted, pulling away from full attention to what you are eating or drinking (For example, watch impulses to grab a book, turn on the TV, catch up with Facebook, or do a web search on some interesting topic. What you need to do is notice the impulse and then return to just eating.)
  • noticing how eating affects your mood and how emotions, like anxiety, influence your eating

Our habits of eating and not paying attention are not easy to change. Lasting change takes time and needs to be done slowly, one small change at a time.

 

Mindful Eating Tips

  1. healthy breakfastShift out of autopilot eating
    What did you eat for breakfast? Many people eat the same thing day in and day out. Notice whether you are stuck in a rut or routine.
  2. Take mindful bites
    Did you ever eat an entire plate of food and not taste one single bite? Bring all of your senses to the dinner table. Notice the aroma of freshly baked bread. Notice the texture of yogurt on your tongue. Taste your meal. Experience each bite from start to finish.
  3. Attentive eating
    If you get the urge to have a snack while you're working or studying, stop and take a break so that you can pay total attention to eating. Avoid multitasking while you eat. Just eat and do nothing else at the same time.
  4. Mindfully check in
    Ask yourself, "How hungry am I on a scale of 1 to 10?" Each time you eat, ask yourself, "Am I physically hungry?" Plan to eat until your are satisfied, and neither stuffed nor starving.
  5. Think mindfully
    Observe negative thoughts about eating, like, "I'm so stupid, how could I have eaten that?" Negative thoughts can trigger overeating, or stop you from adequately feeding your hunger. Remember that a thought is just a thought and not a fact.
  6. Mindful speech
    Chatting about dieting and fat is so common we are often not aware of it and the impact it can have on our self-esteem. Keep in mind how comments like, "I'm so fat," or the "I'm fat; no you're not" debate, can affect someone struggling with food issues.
  7. Mindful eating support
    Friends and family can provide a lot of support, but often it's helpful to obtain assistance from a trained professional. Be aware that family and friends may feel uncomfortable about you making changes. They may sometimes even attempt to sabotage your efforts (to increase their comfort levels, not because they don't wish you well) - be on the lookout for this. I'd be pleased to offer advice.

 

Mindful Eating Exercises

Try choosing at least one of these exercises to help you practice mindful eating:

  1. Take the first 4 sips of a cup of hot tea or coffee with full attention.
  2. If you are reading and eating, alternate these activities instead of doing them both at once. Read a page, then put the book down and eat a few bites, savouring the tastes, then read another page, and so on.
  3. At family meals ask everyone to eat in silence for the first 5 minutes, thinking about the many people who brought the food to your table.
  4. Eat one meal a week mindfully, alone and in silence. Be creative. For example, could you eat lunch behind a closed office door, or even alone in your car?

 

Things to do instead of Mindless Eating

readingTo stop mindless eating, try an alternate activity to distract yourself:

  • Turn on your favourite hilarious TV program or watch a favourite funny movie. Sometimes laughter is just what we need to stop wanting to eat everything in sight.
  • Take a walk. If you've had dinner, and still feel you'd like more, put on your sneakers and go for a walk. Getting out of the house and into the world can help snap you out of your thoughts of food.
  • Do something mindless. Knitting can be calming for many people. Other suggestions include jigsaw puzzles, Sudoku, word games, and other games. Find something mindless and calming and do it - without eating at the same time!
  • Get lost in your favourite book. Immersing yourself in a book is a great way to escape reality for a while. Find a bestseller or a series and allow yourself to get lost in the characters and the plot. Soon those brownies will no longer be calling your name.
  • Yoga is an amazing tool to get you out of your head and into your body. It's the exact opposite of out-of-control eating, which is spending far too much time in your head and not in your body. Try a yoga class and see how deep yoga breathing can transform your life.
  • Put on your favourite music and belt it out! A great way to elevate your mood is to blast your favourite songs and sing your heart out. If this would be frowned upon at your house, take a drive with your music.
  • Clean. This may not be your favourite activity, but it will distract you from wanting to eat. Plus you'll feel good that you've been productive and can cross stuff off your to do list.
  • Call (or FaceTime or Skype) a friend. Is there someone you've been meaning to catch up with? Now is a great time to do it, and they'll be glad to hear from you.
  • Go to a store or somewhere where there are people around. Being out and about in the world gets you out of yourself. It forces you to focus on what's going on around you and on all the other things there are in the world beside those chips beckoning to you at home.

 

If all else fails...

Here are some suggestions for eating better mindlessly!


One factor is the food you choose; a second is portion size. Let's focus on portion size for now. Beware of food that comes in large packages - it seems to imply that eating more is appropriate, typical and normal. Using larger plates and bowls also results in larger portion sizes. And most of us have a tendency to clean our plates. Further, most people are unwilling to admit or acknowledge that these factors actually influence them, but there's plenty of evidence that they do.

This tells us that there are a number of things we can do before we eat that will result in eating better even if we are not overly mindful when we're eating. This includes making a conscious (mindful) effort to:

  • reduce serving sizes and consumption by using smaller plates and bowls
  • use smaller packages or break large packages into sub-packages
  • replace short wide glasses with tall narrow ones
  • use smaller spoons when serving yourself or when eating from a bowl
  • eliminate the cookie jar or replace it with a fruit bowl
  • wrap tempting foods in foil to make them less visible and more forgettable
  • place healthier, low-density foods in the front of the refrigerator and the less healthy foods in the back
  • repackage food into smaller containers to suggest smaller portion sizes
  • put smaller dinner portions on (smaller) plates in advance, i.e. serve 'restaurant style' rather than putting large bowls or platters of food on the table so people can help themselves
  • never eat from a package - always put food on a plate or in a bowl to make portion estimation easier
  • reduce the visibility of stored foods by moving them to a cupboard or the basement immediately after they're purchased
  • reduce the convenience of stockpiled foods by boxing them up or freezing them
  • have lots of healthy, low energy density foods to stimulate their consumption and to leave less room for their high density counterparts

I hope these tips make it easier for you to eat mindfully, or at least better. You may be interested in the Nature's Sunshine IN.FORM program that is designed to help people not just burn fat, but be fit for life. The program is designed to help you make permanent changes in your life - it's not a 'quick fix' that leaves you to return to your old habits after you've completed it. If you would like more information about this, I can put you in touch with an IN.FORM coach in your area so you can consider signing up for the program.

 

For additional information, please email ramila@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, see back issues of this newsletter, additional information about products, order products, and see information about our Clinic.

References:

  1. ©The Center for Mindful Eating Free to reproduce and distribute for educational purposes only.  In: IN.FORM Participant Manual. Nature's Sunshine Products of Canada Ltd, 2014, p. 144.
  2. Chozen Bays J. Mindful eating. psychologytoday.com/blog/mindful-eating/200902/mindful-eating  Accessed September 16, 2015.
  3. Albers S. 7 Mindful eating tips. ©National Eating Disorders Association. nationaleatingdisorders.org  Accessed September 16, 2015.
  4. 10 things to do instead of mindless eating. huffingtonpost.com/jenn-hand/10-things-to-do-instead-o_b_7235564.html  Accessed September 16, 2015.
  5. Wansink B. From mindless eating to mindlessly eating better. Physiology & Behavior 2010;100:454-463.

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.

 

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I'm so glad I discovered the special talents of Ramila. It's amazing how she can study your eye and know what's going on in your body. She has helped me tremendously in my health level. It's only been a few months, but I feel I have better control over my body. My energy is up, my stress level is down, and my immune system is working better.

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MINDFULNESS, OPTIMISM AND POSITIVE THINKING - AUGUST 2015 - VOLUME 7 ISSUE 5

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Recent research is showing that positive thinking is not just some fluffy concept that's easily dismissed, but that it's clearly related to good health and a happy life. Similarly, optimism has been shown to be linked with resilience.

Mindfulness goes hand-in-hand with positive thinking and optimism, and has been getting a lot of attention recently. Find out more 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.

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Ramila Padiachy

Doctorate of Natural Medicine (DNM)® R.Ac.

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue

Ottawa ON (map)

613.829.0427

info@ramilas.com

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What is Mindfulness?

Mindfulness is the intentional, accepting and non-judgmental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment. This can, but need not necessarily be trained by traditional Buddhist meditational practices. It can also be learned through exercises used in Jon Kabat-Zinn's MBSR (Mindfulness-Based Stress Reduction) program, which he launched at the University of Massachusetts Medical School in 1979. Since that time, thousands of studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring countless programs to adapt this model.

What does mindfulness have to do with positive thinking?

Louise Hay, the founder of Hay House which publishes a wide variety of inspirational books and other materials, has a talent for keeping things simple. She stresses that feeling good should be our highest priority, and then everything else will fall into place. This requires mindful monitoring of our thoughts, and use of positive affirmations.

Meditation:

Researchers have demonstrated that people who meditate daily, specifically conducting a loving-kindness meditation, display more positive emotions than those who do not. People who meditated daily built long-term skills such as mindfulness, purpose in life, social support, and decreased symptoms of illness. Meditation is an integral part of mindfulness.

writing

Writing:

Writing about "intensely positive experiences" for 3 consecutive days, has been shown to improve mood levels, resulting in fewer health care visits, and fewer illnesses during the following 3 months.

Rethink happiness vs. success:

Achievements may make us happy, at least briefly, but more importantly happiness precedes success. Think, "Be, do, have," rather than the old "have, do, be" thinking that we have to "have" first, so we can then "do" and "be" what we want. Be mindful of "being" - then "doing" and "having" will follow.

What does mindfulness have to do with optimism?

Research shows that seeing the glass half full not only makes you happier, it makes you healthier and wealthier. How can you do this?

  • Set your intention. First thing in the morning, take a minute to set your intention for the day. What do you intend to accomplish? Being intentional helps you focus your time and energy, and is a part of being mindful.
  • You don't have 'problems', you have 'challenges', 'opportunities' or 'lessons'. Pessimists see problems everywhere; optimists see opportunities or challenges, as well as lessons to be learned. We choose our thoughts, and need to be mindful of this. Jack Canfield, known for the Chicken Soup for the Soul books, gives us a formula: E + R = O : Event + Response = Outcome. This is easier said than done, but there's a split second where we can choose how we respond to a situation, and being mindful of this can make a huge difference in the outcome, as well as your level of happiness.
  • Avoid energy drainers. Both optimism and pessimism are contagious. Don't spend time with "emotional vampires" - they can suck energy out of you with their complaints and negative energy. Be mindful of choosing your company wisely and limiting the time you spend with people who drain your energy.
  • Physically carry yourself like an optimist. Act as if you are the confident, optimistic and successful person you aspire to be, and you will attract all kinds of positive people and opportunities into your life. You will soon begin to genuinely feel more positive.
  • Exercise! Not only is exercise essential for good health, but it releases endorphins into your system which helps create a positive outlook.
  • Lighten up! While it's not always easy to see the lighter side of situations, it's always helpful. Recent research has established that there are far more health benefits to laughter than previously believed. It improves cardiovascular health, and has benefits that are similar to exercise, including the release of endorphins, which help to relieve pain, reduce cravings and stress, and slow the aging process. It also improves the immune system and is a natural sleep aid. A positive, optimistic attitude is a choice that anyone can make, even if it takes effort at the beginning. Mindfulness is an important tool for accomplishing this.

Why practice mindfulness?

meditation

Studies show that practicing mindfulness, even for just a few weeks, can result in a number of physical, psychological and social benefits.

  • Mindfulness improves our health by boosting our immune system's ability to fight off illness.
  • Mindfulness increases positive emotions and reduces negative emotions, as well as stress. It has been shown to be as good as antidepressants in dealing with depression and preventing relapse.
  • Mindfulness increases the density of gray matter in areas of the brain linked to learning, memory, emotions regulation and empathy.
  • Mindfulness helps us focus by tuning out distractions and improving memory and attention skills.
  • Mindful people are more compassionate and altruistic. They are more likely to help someone in need. Mindfulness increases activity in neural networks involved in understanding the suffering of others. It may also boost self-compassion.
  • Mindfulness enhances relationships. Mindfulness training makes couples more satisfied with their relationship, and makes partners feel more accepting of and closer to each other, this more optimistic and relaxed.
  • Mindfulness is good for parents and parents-to-be. It may reduce pregnancy-related anxiety, stress and depression in expectant parents. It also results in parents feeling happier with their parenting skills and their relationship with their kids. Their kids were found to have better social skills.
  • Mindfulness helps students and teachers. There is scientific evidence that teaching mindfulness in the classroom reduces behaviour problems and aggression among students, and improves their levels of happiness and ability to pay attention. Teachers also benefit by having lower blood pressure, less negative emotion and symptoms of depression, and greater compassion and empathy.
  • Mindfulness helps health care professionals cope with stress, connect with their patients, and improve their quality of life. Mental health professionals practicing mindfulness experience reduced negative emotions, increased positive feelings, and greater compassion.
  • Mindfulness helps prisoners by reducing anger, hostility, and mood disturbances, and by increasing their awareness of their thoughts and emotions. This helps with their rehabilitation and reintegration.
  • Mindfulness helps reduce the symptoms of Post Traumatic Stress Disorder (PTSD) in veterans and others.
  • Mindfulness helps to fight obesity. "Mindful eating" encourages healthier eating habits, helps people lose weight, and helps them savour the food they eat.

Cultivate mindfulness

sensing

Jon Kabat-Zinn emphasizes that although mindfulness can be cultivated through formal meditation, that's not the only way. "It's not really about sitting in the full lotus, like pretending you're a statue in a British museum," he says. "It's about living your life as if it really mattered, moment by moment by moment by moment."

A few key components of practicing mindfulness include:

  • Pay close attention to your breathing, especially when you're feeling intense emotions.
  • Notice, really notice, what you're sensing in a given moment - the sights, sounds, and smells that ordinarily slip by without reaching your conscious awareness.
  • Recognize that your thoughts and emotions are fleeting and do not define you - an insight that can free you from negative thought patterns.
  • Tune into your body's physical sensations, from the water hitting your skin in the shower to the way your body rests in your office chair.

In addition to maintaining awareness of our thoughts, feelings, bodily sensations and environment, mindfulness also involves acceptance. This means we pay attention to our thoughts and feelings without judging them - without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

For further information on practicing mindfulness, I recommend any material by Jon Kabat-Zinn, and also a brief article, Five Steps to Mindfulness, by Thick Nhat Hanh. In our September issue, we will explore mindful eating in more detail. Stay tuned!

References:

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.

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COMMIT TO BE FIT - JULY 2015 - VOLUME 7 ISSUE 4

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With all of the good changes happening here, we may have lost track of some of you but that was temporary. We're back and better than ever at our new location!

1437 Woodroffe Avenue, Ottawa ON K2G 1W1

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We're excited to have Chanele Padiachy, MSc, ND join our clinic. Chanele is a compassionate and dedicated naturopathic doctor who strongly believes in empowering individuals to take control of their health and works with them to help them achieve optimal health and wellness. Click here to find out more about naturopathic medicine.

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JULY 2015

Volume 7, Issue 4

Commit to Be Fit: How to Overcome What's Stopping You

CTV Morning LIve: Portion Sizes

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Ramila Padiachy

Doctorate of Natural Medicine (DNM)® R.Ac.

Ramilas Healing Arts Clinic

1437 Woodroffe Avenue

Ottawa ON (map)

613.829.0427

info@ramilas.com

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Commit to Be Fit

biking

I'm sure you've heard that being physically active is essential for your good health. You no doubt know that it helps prevent many different diseases. But what you may not have heard is why this is so. Being physically active has really important effects on your body composition, and that, in turn, leads to better health. Let me explain.

How do you know if you have a problem?

BMI table

A commonly used measurement to guide you regarding your weight is called the Body Mass Index. BMI is calculated as follows: weight (kg) / height (metres). There are lots of BMI calculators on the web. You can generally tell if you're a good weight, or not, using the BMI ranges shown here to guide you.

source: The World Health Organization Body Mass Index (BMI) Classification System for Adults

However, scientists say that BMI is not always an ideal measurement because it lumps all body mass together, and doesn't distinguish between bone mass, muscle mass, and beneficial fat vs. the more dangerous abdominal fat. For example, fit, muscular people may be classified as overweight because muscle weighs more than fat.

This is why it's more important to focus on a healthy body composition than on BMI or pounds lost. Measuring the size of a person's waist, or their waist to hip ratio (WHR), is more important than their BMI. Simply measuring waist circumference gives an accurate indication of risk for diseases, such as type 2 diabetes, cardiovascular disease and hypertension.

Scale for Waist Circumference

scale for waist circumference

Increased Risk of Health Problems

risk of health problems

Waist-to-hip Ratio (WHR) and Risk

waist-to-hip ratio (WHR) and risk

The WHR is calculated by dividing waist circumference by hip circumference to give you your level of risk (for men and women separately). This measurement overcomes the difficulties in interpreting BMI, and takes the more dangerous abdominal fat into consideration.

It's important to understand that there's more than one reason people gain too much weight; it's not just extra calories and too little exercise. Getting too little sleep can seriously interfere with both eating well and exercising. Unhealthy emotions and too much stress are other important factors. So, if any of these are factors in your life, attending to them will really help you get the results you should from exercising and eating well.

There are many ways to burn calories and some you may not even count as exercise: housework, chasing kids, gardening, walking dogs, and any other activity that involves movement.

Remember the benefits of exercise

You may be familiar with the benefits of exercise, but it's worth keeping them in mind:

  • Improves your chances of living longer and living healthier
  • Helps protect you from developing cardiovascular disease (heart disease and stroke) and some of its precursors, like high blood pressure
  • Helps protect you from developing certain cancers, including colon and breast cancer
  • Helps prevent type 2 diabetes and metabolic syndrome
  • Helps prevent osteoporosis
  • Relieves symptoms of depression and anxiety, and improves mood
  • Prevents weight gain, promotes weight loss, and helps keep weight off after weight loss
  • Improves heart-lung and muscles fitness
  • Improves sleep

How many steps do you take each day?

walking

There are many good forms of exercise, but walking is one of the easiest, most effective and available forms. You may have heard it's good to aim to take 10,000 steps each day - that's about 5 miles or 8 km (the distance can vary depending on the length of your stride). A sedentary person may only average 1,000 to 3,000 steps per day. A reasonable goal for most people is to add 500 steps per day, each week until they reach 10,000 steps per day.

Wearing a pedometer is an easy way to track your steps. It's a good idea to start simply by tracking the number of steps you take each day for a week, and to record the number each day. At the end of the week calculate the average number of steps you take per day, and you'll know how much you need to increase the steps you take each day.

There are many ways to increase the daily number of steps you take:

  • Take a walk with your spouse, child, friend or dog
  • Use the stairs instead of the elevator
  • Park farther away from the store
  • Even better, walk to the store
  • Get up to change the channel
  • Window shop
  • Plan a walking meeting
  • Walk to visit a neighbour
  • Walk around the garden, do a little weeding

If you have any health concerns, seek your health care provider's advice prior to starting or changing your exercise routine.

Fitting in 30 to 60 minutes of dedicated walking a day, at least 3 or 4 days per week, is recommended for most people.

source: 10,000 steps a day

Overcoming barriers to physical activity

jumping rope

Finally, we all have excuses for not exercising. Here are some common ones and suggestions for overcoming them.

Lack of time

Identify available time slots. Schedule your exercise, set S.M.A.R.T. (Specific Measurable Attainable Realistic and Timely) goals, and monitor your progress.

Social influence

Ask family and friends for support by joining you in exercising. Make new friends who are physically active. Join a group like the YMCA or a hiking club.

Lack of energy

Schedule exercise for times when you feel energetic. Know that getting more fit will give you more energy - give it a chance.

Lack of motivation

Treat exercise like any other scheduled activity - just do it when it's time. Invite a friend to exercise with you. Join an exercise group or class.

Fear of injury

Learn how to exercise appropriately considering your age, fitness level, skill level, and health status. Choose activities involving minimum risk.

Lack of skill

Select activities requiring no new skills, such as walking, climbing stairs, or jogging. Take a class to develop new skills.

Lack of resources

Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics. Identify inexpensive, convenient resources available in your community (community education program, part and recreation programs, worksite programs).

Weather conditions

Develop a set of regular activities that are always available regardless of the weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games).

Travel

Put a rope in your suitcase and jump rope. Walk the halls and climb the stairs in hotels. Stay in places with swimming pools or exercise facilities. Join the YMCA or YWCA (ask about reciprocal membership agreement). Visit the local shopping mall and walk for half an hour or more. Bring your mp3 player with your favourite aerobic exercise music.

Family obligations

Trade babysitting with a friend or family member who also has small children. Exercise with the kids - go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids and exercise together. You can spend time together and still get your exercise. Jump rope, do calisthenics, ride a stationary bicycle, or use other home gymnasium equipment while the kids are busy playing or sleeping. Try to exercise when the kids are not around, such as during school hours or nap time.

Retirement years

Learn a new skill you've always been interested in, such as ballroom dancing, square dancing, or swimming. Now that you have the time, make regular physical activity a part of every day. Go for a walk every morning or every evening before dinner. Treat yourself to an exercycle and ride every day while reading a favourite book.

source: Promoting Physical Activity: A Guide for Community Action (USDHHS, 1999)

We really need to make physical activity an integral part of our schedule to live longer, healthier, happier lives. I hope this information has helped you see that this is "doable" and that the pay-off is enormous. If you have a BMI, waist measurement or WHR that is not ideal, I recommend Nature's Sunshine's IN.FORM program that is designed to help you "Burn fat. Be fit. For life." If you'd like to find a class to attend, or for additional information, please contact me at 613.829.0427 or ramila@ramilas.com.

Please continue letting friends and family know about this newsletter. Also on our website, please see back issues of this newsletter, additional information about products, order products, and see information about our Clinic.

Watch my latest feature about Portion Sizes

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CHEMICAL IMBALANCE - JUNE 2015 - VOLUME 7 ISSUE 3

Introduction

In case you're in the final stages of getting ready for spending time on the beach this summer, I thought it would be helpful to give you some information on the effect toxic substances your body may have absorbed can have on weight loss.

How Can Chemicals Have an Effect on Weight Loss?

Being overweight or obese has long been viewed as the result of poor eating habits and a sedentary life style.  However, we now know that chemical exposure may increase the risk of obesity (and type 2 diabetes) by altering fat cells and the neural circuits that regulate feeding behaviour.  In addition, studies now question whether or not these chemicals change our intestinal bacteria for the worse, increasing our propensity to become obese.

Where are the chemicals coming from?

Nearly half of Americans' food budgets are spent on processed foods, i.e. foods prepared outside the home.  It's not likely much different in Canada.  Not only are the calories found in fast food often underestimated, but these foods are full of chemical additives.

Consider that:

  • the average hamburger bun contains high fructose corn syrup (HFCS), DATEM (dough conditioner), azodicarbonamide, sodium stearoyl lactylate, ammonium sulfate, and calcium propionate.
  • in a fast food buttermilk ranch sauce you can find artificial flavour, calcium disodium EDTA, phosphoric acid, TBHQ and propylene glycol alginate.
  • the ingredients list for a typical cookie package lists: unbleached enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid), sugar, semisweet chocolate chips (sugar, chocolate, cocoa butter, dextrose, soy lecithin), soybean oil, partially hydrogenated cottonseed oil, partially hydrogenated palm kernel oil, high fructose corn syrup, cocoa (natural and processed with alkali), leavening (baking soda, ammonium phosphate), salt, whey (from milk), dextrose, artificial colour (includes yellow 6 lake, yellow 6), soy lecithin, natural and artificial flavour, caramel colour, confectioner's glaze, carnauba wax, beeswax.

As they say, if you can't pronounce it, you probably shouldn't eat it!  We can't always control the air that we breathe, but we can control what we eat.

What's the solution?  Cleansing and detoxification!

Bear with me for a minute - - I do NOT mean you have to go to extremes to cleanse and detoxify.  You do not have to restrict your intake to nothing but water and juice for a number of days.  You certainly can embark on a more drastic cleanse, but that's not what I'm advocating here - it's not for everyone.  If you do decide you want to do a more extreme cleanse, please contact me at 613.829.0427 so I can guide you on how to do this safely, depending on many factors including your current health.

Happily, there are many less drastic ways of cleansing and reducing toxicity.

  • First, stop eating processed foods.  Processed foods are more like a science project than real food as you can see from the description of the few items above.
  • Buy fresh foods and cook them yourself. 
  • Use fresh spices.  Your cooking will taste better than the processed stuff!
  • Buy organic fruit and vegetables wherever possible.
  • Drink lots of good quality water to flush out toxins (your weight in pounds divided by 2 equals the number of ounces of water you should drink per day).  Note that when people lose weight, the toxins that were stored in their fat cells enter the blood stream and need to be flushed out of their system with water.  This may result in headaches, lightheadedness, body aches, mood changes, etc., and is sometimes referred to as a "healing crisis."  Drinking plenty of water as well as using other cleansing remedies (see Supplements section) should help.

These basic steps can make a large contribution to reducing the burden of toxicity your body has to deal with. 

Should you go organic?

Taking this one step farther, you may have heard about a Swedish family of 5 who switched to organic foods, and other products, for 2 weeks.  After eating a conventional diet for one week, each member of the family submitted a urine sample, where analysts found a number of insecticides, fungicides and plant growth regulators.  Then the family had their urine measured every day for 2 weeks while they ate only organic foods, used organic soaps and personal care products.  The results were striking - pesticide levels in the family members dropped visibly even on the first day, and by the end of the 2 weeks, there was very little evidence of pesticides and other compounds in their urine. 

Yes, it's somewhat more expensive to eat organic, so you need to decide if the trade-off is worth it for you.  It's not just that organic foods are more nutritious and that organic farming is sustainable, but the elimination of pesticides and other toxic substances from your diet is probably even more important.

Supplements

There are several supplements that can help with cleansing as you reduce your intake of toxic, processed food.

LOCLO provides 3.8 grams of fibre per serving from 5 sources.  Dietary fibre helps prevent constipation and relieves diarrhea.  Soluble fibre absorbs toxins and unabsorbed fats in the bowel and eliminates them.  Fibre helps with weight management by decreasing appetite, controlling cravings, aiding in the metabolism of fat, and providing a sensation of fullness.  As an added benefit, fibre has demonstrated its power to reduce the risks of serious health conditions such as heart disease, colon cancer, diverticulitis, constipation, obesity, and diabetes.  You can order LOCLO at /store/#!/Loclo/p/25596021/category=5826005 by copying and pasting this link into your web browser.              

LIV-A is designed to support liver function.  The herbs in LIV-A enhance the digestion and detoxifying functions of the body by working especially to increase the secretion and release of bile.  Many of the herbs in this formula support the detoxification and cleansing mechanisms of the body (dandelion, turmeric, parsley, blessed thistle, angelica, chamomile, gentian goldenrod, yellow dock and artichoke).  You can obtain LIV-A directly from our office.

LBS-II is a synergistic formula designed to nutritionally support the cleansing mechanisms of the intestinal system.  It is a colon stimulant, also referred to as a bowel-cleansing formula.  LBS-II contains a blend of herbs which stimulate the production of digestive fluids and bile to promote peristaltic action in the colon (cascara sagrada, buckthorn, licorice, turkey rhubarb, ginger, capsicum, couch grass, Oregon grape, and red clover).  You can order LBS-II at /store/#!/LBS-II-100-capsules/p/6402604, by copying and pasting this link into your web browser.

Fibre Boost contains a blend of ingredients that help cleanse the body and trap and eliminate fat particles in the intestinal tract: psyllium husks and guar gum to promote cleansing and to trap fat and eliminate it from the intestinal tract; chickweed, which has a variety of properties that make it beneficial to those seeking to manage weight, including possible support for normal appetite; and lecithin to act as a natural fat emulsifier.  You can order Fibre Boost directly from our office.

For additional information, please email ramila@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, additional information about products, order products, and see information about our Clinic.

Reference

  1. Lose weight by losing toxicity. IN.FORM Participant's Manual. Nature's Sunshine, 2014.
  2. Thayer KA, Heindel JJ, Bucher JR, Gallo MA. Role of environmental chemicals in diabetes and obesity: a National Toxicology Program Workshop review. Environ Health Perspect 2012;120(6):779-789.
  3. Snedeker SM, Hay AG. Do interactions between gut ecology and environmental chemicals contribute to obesity and diabetes? Environ Health Perspect 2012;120(3):332-339.
  4. Hall A. What happened after one family went organic for just two weeks. Huffington Post, 05/14/2015 http://www.huffingtonpost.com/2015/05/14/the-organic-effect_n_7244000.html, Accessed June 24, 2015

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.

Closing

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.

Sincerely,

Ramila Padiachy

Ramila's Healing Arts Clinic

FRUIT FOR THOUGHT - MAY 2015 - VOLUME 7 ISSUE 2

Introduction

With the growing season starting, it's a good time to appreciate the health benefits of fruits and vegetables.  While I generally emphasize the benefits of vegetables because they have been shown to provide greater overall benefits, this month we're going to take a look at some specific fruits that will really boost your health.

Fruit and Vegetable Consumption in Canada and the U.S.

Statistics Canada reported that in 2013, according to data from the Canadian Community Health Survey, 40.8% of Canadians aged 12 and older (about 11.5 million people) reported consuming fruit and vegetables 5 or more times per day.  This was a decrease from 45.6% in 2009, but is the same as in 2011.  Women (47.4%, 6.8 million) were more likely than men (34.0%, 4.7 million) to consume 5 or more servings of fruits and vegetables per day. There was not much variation by age group, but those aged 45-54 were slightly less likely to consume 5 or more servings per day than any other age group.  Males aged 12-19 had the highest rate of consumption of any age group, and for women, the highest rate of consumption was in those aged 55-64, followed closely by those aged 35-44.

In contrast, only 17% of Americans consumed the recommended amount of fruits and vegetables (amount not specified).  The average American consumes only 3 servings of fruits and vegetables a day. 

Why Are Fruits and Vegetables Important?

There is now a solid body of scientific evidence to back up what our mothers told us!  A diet rich in fruits and vegetables can:

  • lower the risk of heart disease and stroke
  • reduce blood pressure
  • protect against cancer
  • improve the digestive system (due to the fibre)
  • keep your eyes in good shape, and specifically help prevent cataracts and macular degeneration.

The benefits of fruit and vegetables rise with increased consumption.  Researchers say that people who eat 7 or more servings of fruit and vegetables a day have the lowest risk of mortality from all causes, cancer and cardiovascular disease compared to those who eat less than one serving per day.

The importance of antioxidants

You've probably heard that antioxidants fight free radicals, but what does that really mean?

Antioxidants fight free radicals by neutralizing the free radicals, which they do by donating electrons that stabilize them. 

What's a free radical?  Atoms are the building blocks of our cells, which include a nucleus, neutrons, protons and electrons.  Electrons are the "glue" that holds atoms together. Atoms try to fill their outer layers by gaining or losing electrons and may join with other atoms to this. Bonds between atoms are usually strong and create a stable molecule.  Weak bonds can result in splits that form free radicals. They attack other molecules and rob electrons making them free radicals too.  This creates a domino effect resulting in mutated or unhealthy cells.  Free radicals also result from exposure to radiation, toxins and sunlight.

The thing that's special about antioxidants is that they are able to lose electrons in the process of stabilizing free radicals, without becoming free radicals themselves. 

There are thousands of types of free radicals, so no single antioxidant can neutralize all of them.  Therefore, a diet rich in a variety of antioxidants is essential.  A sufficient quantity and variety of highly colored fruits and vegetables is key.

Here are some of the most effective antioxidant fruits and plants

  • Mangosteen provides a wide variety of reported benefits, ranging from antibacterial and anticancer effects to inflammation relief and antioxidant protection.  Mangosteen fruit contains several dozen types of compounds called xanthones, known as key participants in a number of body processes.  Besides xanthones, mangosteens  contain other key nutrients including polysaccharides and catechins.  Both of these are well-known for their potential in preventing disease and improving overall health.
  • Mangosteen provides protection from cancer, inflammation, cardiovascular disease, bacterial/fungal infection, the effects of aging, and free radical damage.  A Thai study showed that a mangosteen fruit extract was very effective in restricting the activity of hospital strains of the bacteria methicillin-resistant Staphylococcus aureus (MRSA).  This strain of Strep is very dangerous and is a primary cause of hospital-acquired infections and dealths. 
  • Wolfberry or goji berry is a nutrient powerhouse, providing 18 amino acids and several trace minerals.  Research suggests that it may increase energy, reduce risk of diabetes and stimulate the immune system.  It may also prevent cellular damage, including DNA damage, which is often the principal contributor to cancer.  Wolfberry contains polysaccharides, which are needed for various body processes, including cellular communication and DNA repair. Wolfberry also contains amino acids, beta carotene, minerals and vitamins. It may provide protection from cancer, damaged DNA, diabetes, and immune dysfunction.  A study suggests that wolfberry extracts may be able to inhibit the proliferation of, and induce apoptosis (cell destruction) of certain types of liver cancer cells. 
  • Blueberries are consistently ranked very high in antioxidant activity.  Anthocyanins are the chemicals responsible for blueberry's antioxidant and anti-inflammatory benefits, and are linked to numerous health benefits, including improvement in mental function (better memory, reduced risk of Alzheimer's disease), and reduced risk of cancer and heart disease.  European research suggests that the bilberry, a variety of blueberry, can minimize the effects of cataracts and macular degeneration.  In addition to anthocyanins, blueberries contain vitamins and minerals.  A study published in 2006 demonstrated that supplementation with blueberries improved performance on memory tasks in mice, and has a protective effect on DNA damage, likely due to the activity of the berry's polyphenols.
  • Apples - An apple a day just may keep the doctor away.  Apples contain pectins which have been shown to reduce the risk of certain cancers and stimulate immune function.  Apples are also a great source of flavonoids, antioxidants that can lower the risk of numerous diseases.  In addition, the fibre content of apples is known to improve and optimize digestion.  The Harvard University's Women's Health Study of almost 40,000 women analyzed apple consumption and heart health.  After controlling for other fruits as well as vegetables, fibre and other nutrients, the study found that women who ate at least one apple a day were 22% less likely to develop heart disease than women who didn't eat apples.
  • Green tea - From the same plant that provides "standard" or black tea, green tea is simply the green, unfermented version.  It is high in antioxidants (especially EGCG), which have been shown in numerous studies to protect the body from various cancers, heart disease, obesity and oral health.  In particular, a 2007 Italian study investigated the possible effects of green tea on symptoms of metabolic syndrome.  The researchers found that the polyphenol EGCG in green tea improved endothelial function and insulin sensitivity, reduced blood pressure and protected against ischemia (damage in heart tissue due to low oxygen flow).
  • Red grape, Concord grape, grape skin and grape seed - All forms of the grape are associated with reduced risk of cardiovascular disease and stroke. Grape seeds have been examined for their potential in improving vision and fighting cancer.  Because of their use in wine, grapes are central to the "French paradox" which suggests that French people experience far lower rates of heart disease than other countries; this is believed by some to be due to their consumption of red wine. A recent Greek study demonstrated that grapes provide an array of protective powers, mainly through their antioxidant properties.  The study showed that extracts from grapes can inhibit the formation of cancer cells by limiting the activity of certain types of free radicals. 
  • Seabuckthorn is largely unknown to Westerners; it comes from Tibet and China where it has been used for centuries for numerous health conditions.  It is reported to increase physical energy and endurance, protect the respiratory and immune systems, enhance kin health and provide heart-healthy benefits. An Indian study found that the polyphenols/flavonoids present in seabuckthorn demonstrated the ability to scavenge free radicals and protect cell DNA.  This has been replicated in other studies.
  • Raspberry - Research on red raspberries shows that the raspberry has the potential to reduce the risk of a number of chronic disease, including cancer, diabetes, cardiovascular disease among others.  Again, this is due to the antioxidant properties of the raspberry, particularly ellagic acid.  Raspberries also contain limonene, vitamin C and manganese.  A Scottish study demonstrated that raspberry consumption is associated with an anti-cancer effect.  The researchers attribute the anti-proliferative effect of raspberry to its ellagitannin content.

Supplements

Zambroza - A key ingredient of Nature's Sunshine's Zambroza is mangosteen. Zambroza is a blend of the most healthful fruits and nutritional supplements from all over the world. Zambroza is replete with xanthones, bioflavonoids and powerful antioxidants.  In the body, bioflavonoids enhance vitamin C absorption and help maintain collagen and capillary walls. They also aid in the body’s immune–defense system.  In fact, all the fruits (including the different components of the grape) plus green tea discussed here are contained in Zambroza.  You can obtain it at http://www.ramilas.com/store/#!/Zambroza/p/7802979/category=5963011.

For additional information, please email ramila@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, additional information about products, order products, and see information about our Clinic.

Reference

  1. Wise J. The health benefits of vegetables and fruit rise with consumption, finds study. BMJ 2014;348:g2434 (Published April 1, 2014).
  2. Fruit and vegetable consumption, 2013. Health Fact Sheets, Catalogue no. 82-625-X, Ottawa: Statistics Canada, June 12, 2014.
  3. Nature's 11 best: Nature's dream team of 11 fruits and phytonutrients for disease prevention and optimal health.  Sound Concepts, 2007. 
  4. Vegetables and fruits: get plenty every day. Harvard T.H. Chan School of Public Health Nutrition Source. http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/   Accessed May 4, 2015.
  5. Oyebode O, Gordon-Dseagu V, Walker A, Mindell JS. Fruit and vegetable consumption and all-cause, cancer and CVD mortality: analysis of Health Survey for England data. J Epidemiol Comm Health 2014;68:856-862.
  6. Voravuthikunchai SP, Kitpipit L. Activity of medicinal plant extracts against hospital isolates of methicillin-resistant Staphylococcus aureus. Clin Mocrobiol Infect 2005;11(6):510-512.
  7. Chao JC-J, Chiang S-W, Wang C-C et al. Hot water-extracted Lycium barbarum and Rehmannia glutinosa inhibit proliferation and induce apoptosis of hepatocellular carcinoma cells. World J Gastroenterol  2006;12(8):4478-4484.
  8. Barros D, Amaral OB, Izquierdo I et al. Behavioral and genoprotective effect of Vaccinium berries intake in mice. Pharmacol Biochem Behav 2006;84(2):229-234.
  9. Sesso HD, Gaziano JM, Liu S, Buring JE. Flavonoid intake and risk of cardiovascular disease in women. Am J Clin Nutr 2003;77:1400-1408.
  10. Potenza MA, Marasciulo FL, Tarquinio M et al. EGCG, a green tea polyphenol, improves endothelial function and insulin sensitivity, reduces blood pressure, and protects against myocardial I/R injury in SHR. Am J Physiol Endocrinol Metab 2007;292:E1378-E1387.
  11. Shukla SK, Chaudhary P, Kumor IP, et al. Protection from radiation-induced mitochondrial and genomic DNA damage by an extract of Hippophae rhamnoides. Environ Mol Mutagen 2006;47:647-656.
  12. Ross HA, McDougall GJ, Stewart D. Antiproliferative activity is predominantly associated with ellagitannins in raspberry extracts. Phytochemistry 2007;68:218-228.

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.

Closing

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.

Sincerely,

Ramila Padiachy

Ramila's Healing Arts Clinic

HIBERNATION RETALIATION - APRIL 2015 - VOLUME 7 ISSUE 1

 
   Introduction

I hope you're enjoying spring - in some areas, it has seemed to be a long time coming!  As we "come out of hibernation," many of us may be interested in fine-tuning our health. There are still people who debate the need for nutritional supplements, but there are many reasons that we may require supplements in addition to a healthy diet.  Here are 22 of them.

   22 Great Reasons You May Need Vitamin and Mineral Supplements
  1. You may have poor digestion - Even when your food intake is good, inefficient digestion can limit your body's uptake of vitamins.
  2. Alcohol affects the availability, absorption and metabolism of nutrients.
  3. Smoking tobacco increases the metabolic requirements of vitamin C.  Vitamin C is important for the immune system to function properly. It also reduces blood levels of C-reactive protein (CRP), an  inflammatory marker linked with cardiovascular disease; high levels of CRP have been linked to smoking and also exposure to second hand smoke.  Slow-release vitamin C (500 mg/day) has also been shown to reduce the DNA damage caused by exposure to cigarette smoke that can lead to cancer.  Note: Your best option is still not to smoke!
  4. Overuse of laxatives can result in poor absorption of vitamins and minerals from food, by hastening the intestinal transit time.
  5. Vegetarian diets, which exclude meat and other animal sources, must be very skillfully planned to avoid B12 deficiency, which may lead to anemia.
  6. Overcooking - Lengthy cooking or reheating of meat and vegetables can oxidize and destroy heat susceptible vitamins such as the B-group, C and E.
  7. Convenience foods - A diet overly dependent on highly refined carbohydrates, such as sugar, white flour and white rice, places greater demand on additional sources of B-group vitamins to process these carbohydrates.
  8. Antibiotics - Some antibiotics, although valuable in fighting infection, also kill off friendly bacteria in the stomach (and intestines), which would normally be producing B-group vitamins to be absorbed through the intestinal walls.
  9. Food allergies - The omission of whole food groups from the diet, as in the case of individuals allergic to gluten or lactose, can mean the loss of significant dietary sources of nutrients, such as thiamine, riboflavin or calcium.
  10. Crop nutrient losses - Agricultural soils are becoming increasingly deficient in trace elements.  Decades of intensive agriculture can overwork and deplete soils unless all the soil nutrients, including trace elements, are regularly replaced.
  11. Surgery increases the body's need for zinc, vitamin E and other nutrients involved in the cellular repair mechanism.
  12. Stress - Chemical, physical and emotional stresses can increase the body's requirements for vitamins B2, B5, B6 and C.  Air pollution increases the requirements for vitamin E.
  13. Pre-menstrual syndrome (PMS) - Research has demonstrated that up to 60 percent of women suffering from PMS can benefit from supplementation with vitamin B6.
  14. Teenagers - Rapid growth spurts, such as in the teen years, place high demands on nutritional resources to underwrite the accelerated physical, biochemical and emotional development in this age group.
  15. Pregnant women - Pregnancy creates higher than average demands for nutrient, to ensure healthy growth of the baby and a comfortable pregnancy for the mother.  Nutrients which typically need to be increased during pregnancy are the B-group (especially folic acid), A, D, E and the minerals calcium, iron, magnesium, zinc and phosphorous.
  16. Oral contraceptives can decrease absorption of folic acid and increase the need for vitamin B6 and possibly vitamin C, zinc and riboflavin.
  17. Light eaters - Some people eat very sparingly, even without weight reduction goals.  U.S. dietary surveys have shown that an average woman maintains her weight on 7,560 kilojoules per day (1,809 calories), at which level her diet is likely to be low in thiamine, calcium and iron.
  18. Older people have been shown to have a low intake of vitamins and minerals, particularly iron, calcium and zinc.
  19. Poor eyesight - Vitamin A (retinol) helps your eyes adjust to light changes when you come in from outside, and prevents night blindness.  It also helps keep your eyes, skin and mucous membranes moist.  Vitamin A, in combination with other antioxidant vitamins, has also been shown to reduce the risk of macular degeneration.
  20. Lack of sunlight - Invalids, shift workers and people whose exposure to sunlight may be minimal can suffer from insufficient amounts of vitamin D, which is required for calcium metabolism without which rickets and osteoporosis can occur.  Vitamin D also provides protection against cardiovascular disease.  Low levels of vitamin D have recently been linked to a greater risk of dementia including Alzheimer's disease.
  21. Low body reserves - Although the body is able to store reserves of certain vitamins, such as A and E, Canadian autopsy data has shown that up to 30 percent of the population have reserves of vitamin A so low as to be considered "at risk".  Vitamin A is important to healthy skin and mucous membranes, as well as eyesight.
  22. Athletes consume large amounts of food and experience considerable stress.  These factors affect their needs for B-group vitamins, vitamin C and iron in particular.
   Supplements

Nature's Sunshine offers high-quality (see the March 2015 newsletter) vitamin and mineral supplements as follows:

Super Vitamins and Minerals - A balanced formula of essential vitamins and minerals, including important trace minerals. Although trace minerals hardly make up a teaspoonful in the body, they serve as catalysts for countless life-sustaining cellular processes. /store/#!/Super-Vitamins-&-Minerals-120-tablets/p/6402719

Stress Formula - A vitamin B-complex formula in a base of calming herbs to nutritionally support the nervous system when under stress. /store/#!/Stress-Formula-100-tablets/p/6402647/category=5963008

Stress Pak is a 30-day program to provide the right nutrients which are depleted during times of physical and/or emotional stress.

  • Nutri-Calm provides generous amounts of vitamin C, and the B vitamins that are essential to proper nervous system function. Also contains calming herbs and adaptogens.
  • Stress-J (STR-J) provides nutrients required for proper functioning of the nervous system. It is a sedative and tranquilizing formula used to relieve the effects of everyday stresses.  (Also sold individually - /store/#!/STR-J/p/6402648/category=0.)
  • Nerve Eight is an herbal combination designed to support the nervous and structural systems.
  • AdaptaMax is an exclusive combination that provides powerful adaptogens to help the body buffer the effects of stress and adapt to stressful situations.

/store/#!/Stress-Pak/p/25596019/category=5963008

GreenZone's chlorophyll, amino acids, enzymes, vitamins and minerals are recommended for everyone. Each capsule of GreenZone consists of green foods like sea algae and long-grown cereal grasses. Full of nutrient-rich goodness, green foods are the most healthful foods nature has to offer. Green foods not only help us sustain energy but boost the immune system, strengthen connective tissues and provide the body with the benefits of cleansing and detoxification. GreenZone contains the finest blend of whole foods, algae, and herbs balanced for the best utilization by our bodies. The 40-30-30 principle (% of carbohydrates, protein, and essential fat) has been incorporated into the formulation of this product. /store/#!/GreenZone-100-capsules/p/6402718

GreenZone Powder - See GreenZone capsules above. You can order this directly from our office.

Vitamin D3 is vital to the health of your skeletal  and immune systems. The body manufactures this essential vitamin through sun exposure, making it difficult to obtain adequate amounts of vitamin D during the cloudy winter months or when sunscreen is used.  /store/#!/Vitamin-D3-1000IU-180-tablets/p/6402671/category=0

Vitamin C, 500 mg - A tablet containing 500 mg of vitamin C in a base of bioflavonoids for enhanced protector capabilities with specific benefits for circulatory system. /store/#!/Vitamin-C-500mg-180-tablets/p/6402670/category=0

Vitamin C Timed Release, 1000 mg - You can obtain this directly from our office.

Super Omega 3 - Omega-3 fatty acids are one of four basic fats that the body derives from foods. (The other three are cholesterol, saturated fat, and monounsaturated fat). Omega-3s are good for the body and especially good for the heart and brain.  /store/#!/Super-Omega-3-Capsules-60/p/23616372/category=1546925

Sunshine Heroes Multiple Vitamin & Minerals - Nature's Sunshine Heroes products have been designed especially for children. For optimal health, children need a balanced and healthy diet that provides essential nutrients to support physical and cognitive development.  /store/#!/Sunshine-Heroes-Multiple-Vitamin-&-Minerals-90-Soft-Chews/p/6402735/category=1546928

Calcium-Magnesium Plus D - /store/#!/Cal-Mag-Plus-D-200-tablets/p/6402699/category=1546924

MC is one of the most exciting synergistic supplements on the market today. This combination of vitamins, minerals, trace minerals, lipotropic factors, and its specially formulated base is designed to strengthen the arteries, veins and capillaries, and to rid the circulatory system of debris.  /store/#!/MC-180-tablets/p/6402626/category=1546918

Vitamin B Complex - These vitamins are particularly important for the nervous system. They are also vital for good digestive function and enzyme reactions that control energy, circulation, hormones and overall health.  You can obtain this directly from our office.

Vitamin E with Selenium - You can obtain this directly from our office.

Vitamin B6 - You can obtain this directly from our office.

Vitamins A & D - You can obtain this directly from our office.

For additional information, please email ramila@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, additional information about products, order products, and see information about our Clinic.

   Reference
  1. Goepp J. Newly discovered health benefits of vitamin C. http://www.lef.org/magazine/2008/4/Newly-Discovered-Benefits-Of-Vitamin-C/Page-01  Accessed April 14, 2015.
  2. Vitamin A. https://www.lifeclinic.com/focus/nutrition/vitamin-a.asp  Accessed April14, 2015
  3. Heiting G. Vitamin A and beta carotene: eye benefits. http://www.allaboutvision.com/nutrition/vitamin_a.htm  Accessed April 15, 2015.
  4. Low vitamin D levels linked to greater risk of dementia. Tufts University Health & Nutrition Letter 2014;32(9):1,3.
   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.
   Closing

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.

Sincerely,

Ramila Padiachy
Ramila's Healing Arts Clinic

SOME SUNSHINE IN YOUR LIFE - MARCH 2015 - VOLUME 7 ISSUE 10

 
   Introduction

A recent (February 3, 2015) Washington Post article announced that GNC, Target, Wal-Mart, and Walgreens were accused of selling adulterated 'herbals.'  This article referred to a Canadian study of 44 bottles of popular supplements sold by 12 companies.  They found that many were not what they claimed to be, and that pills labeled as popular herbs were often diluted - or replaced entirely - by cheap fillers like soybean, wheat and rice.  This could represent a danger for people with allergies, e.g. to gluten. Some supplements contained herbs other than the herb allegedly being sold, which, obviously, could also be dangerous. 

It's not my intention to trash other herbal products, but articles like these emphasize the need to let you know about the excellence of Nature's Sunshine Products, and the measures Nature's Sunshine takes to ensure their products are everything they claim to be.
   Nature's Sunshine - Quality by Design

The lengths to which Nature's Sunshine Products (NSP) goes to ensure the consistent high quality of their products are second to none in the dietary supplement industry.

Raw materials:
Whereas many other companies do not make their own products, giving them no control over their quality or consistency of quality, NSP carries out every step itself in the production of its products, and begins with ensuring that they use only the best raw materials.  Suppliers undergo an audition, and what sets the NSP audit apart from other companies is that they go to the suppliers' facilities to conduct the audition;  they do not rely on the company's polished presentation in NSP's offices, or their fancy brochure or website. 

A basic requirement is that the company provides hot water and soap in the employees' washrooms (men and women), and they find a surprising number of companies do not do this, even in the US.  One of these companies in the US had no hot water hooked up in its facility, so not only could the employees not wash their hands properly, but their equipment could not be thoroughly cleaned.  NSP does not deal with such a company.

The material is pretested to ensure it is safe and of the highest quality.  This includes every lot of every material NSP purchases.  The tests are extensive, and include tests for cleanliness of the material, pesticides, herbicides, fungicides, and several substances such as molds, the fungus, aflatoxin (a cause of liver cancer), PCBs, and solvent residues such as methanol, ethanol, and acetone, and even plain old dirt.  Some companies don't properly clean the raw materials they sell.  Some companies perform 'skip lot testing' whereas NSP tests every lot, every shipment of every material.  Skip lot testing means a company tests only a specified intervals, e.g. once a month, once a year.

Everything that does not meet NSP's standards is rejected - - - and undoubtedly sold to other companies with less stringent requirements.  Suppliers are audited on a regular basis, on a rotational basis with about 40 to 50 audits being conducted per year, all over the world.

NSP rejects only about 2% of the raw material it receives; this percentage used to be much higher.  NSP credits the low rejection rate to the fact that they work closely with the companies that supply them.  This is important because when you, the consumer, orders a product, you want it right away.  If a product is not available because of the rejection of a material and the time it takes to replace that with a good quality alternative, you, the consumer, are not going to be a happy customer.

Testing of materials:
NSP has 4 PhD scientists dedicated to developing better methods to test materials.  NSP always purchases the latest equipment for testing.  For example, 20 years ago, they could test parts per million for heavy metals.  Fifteen years ago, they purchased equipment that could test parts per billion.  Eight years ago, they acquired the ability to test parts per trillion - to give you an idea of what this means, that's equivalent to one drop of water in 20 Olympic-sized swimming pools!  This is just one example; NSP is always raising the bar on its testing, continually improving and keeping up to date.

NSP pays extra for its suppliers to properly clean the materials that NSP is purchasing; many other companies do not do this.

Mixing of products:
Thorough mixing of products is essential to ensure that the amount of each substance in each product meets the 'label claim' - the amount of each ingredient claimed on the label.  Otherwise, there would be the danger of some ingredients being too high in one part of a batch, and to low in another part.  Improper mixing can be one of the reasons other companies' products do not meet label claim.  Thorough testing is done at this stage too.

Testing of finished products:

NSP guarantees that every can, or bottle will meet the label claim.  All finished products are tested. NSP has also tested many products made by other companies, and this cannot always be said of these products.
   The Nature's Sunshine Facility:

NSP invests heavily in state-of-the-art technology and cutting edge testing equipment to maintain its position as the quality leader.  With departments of Quality Assurance, Health Sciences, Research and Development, and Manufacturing, there are many areas in need of such equipment.  NSP's four Quality Assurance labs - herb, vitamin, mineral and microbiologic testing - are outfitted with the latest technology has to offer.  Each lab contains millions of dollars' worth of equipment and is constantly being upgraded whenever new, pertinent technology becomes available.  For instance, at one time they didn't have the capability to measure Oxygen Radical Absorbance Capacity (ORAC), so they purchased the necessary testing equipment.

Staff has been recognized by the scientific community through publication of their work and collaboration with university researchers.

The NSP facility in Utah is independently certified for dietary supplements by NSF International (originally named National Sanitation Foundation), an internationally recognized certification company.  NSP has also been licensed by the Therapeutic Goods Administration (TGA) which is the Australian equivalent to the FDA, and in its most recent audit was granted TGA's highest rating.  NSP also came through a recent FDA audit with a clean slate, no 'deficiencies' were found.

Product development:
NSP doesn't just make the same products as every other dietary supplement company.  It is always coming out with new products.  For example, last year Zerenity (available directly from our office) became available (see October and December 2014 newsletters).
This was developed by Dr. Matt Tripp of NSP, who researched the ingredients included in Zerenity, and ensured that there was a solid scientific basis for including each ingredient.  In addition, the formulation was thoroughly tested before it was released.

Other recently introduced products include Nature's Sunshine's All Natural Pain Relief (http://www.ramilas.com/store/#!/All-Natural-Pain-Relief/p/29358459/category=1546929), and Smart Meal, a protein powder (available directly from our office).

NSP's guarantee:
NSP guarantees its products 100% for potency, purity and safety, and is committed to continuing its highest quality measures into the future.

   In Summary:

To begin with, NSP audits its suppliers more thoroughly than other companies, the main difference being that they go to the facility and conduct an audit there; they don't just take the word of a spokesperson, or rely on the companies' websites or pamphlets.

Next, they test all lots (not just a sample) of all materials they order, and reject (send back) any lots that do not meet their standards.  They test each lot of each formula to ensure both its quality (they check for many possible contaminants) and strength.  They test repeatedly during the production of products to ensure no contamination is taking place through their manufacturing process.  They then test the finished or packaged version of each lot of each product, i.e. pills, powder, liquid.

Testing is done at 6 different stages:

  • R&D sample
  • Vendor audit
  • Raw materials
  • Mixed formulas
  • Finished products, and
  • Retention samples.
In all, they use more than 300 separate tests to determine the quality, purity and potency of their materials and products.  Some tests are simple, others are complex.  Many tests require state-or-the-art machinery and technology.  Some tests are used to identify materials.  Others are used to quantify active components and confirm label claims.  Still others verify that harmful substances are not present.

For additional information, please email ramila@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, additional information about products, order products, and see information about our Clinic.

   Reference
  1. Kaplan S. GNC, Target, Wal-Mart, Walgreens accused of selling adulterated 'herbals.' The Washington Post, February 3, 2015. http://www.washingtonpost.com/news/morning-mix/wp/2015/02/03/gnc-target-wal-mart-walgreens-accused-of-selling-fake-herbals/
  2.  O'Connor A. Herbal supplements are often not what they seem. The New York Times, November 3, 2013. http://www.nytimes.com/2013/11/05/science/herbal-supplements-are-often-not-what-they-seem.html?_r=2&
  3. Quality by Design. Nature's Sunshine Products of Canada Ltd. www.naturessunshine.ca.
  4. Hammons L. Quality by Design.  Presentation at Nature's Sunshine's Annual Health Conference, Ottawa: October 18, 2014.
  5. Aflatoxin. Wikipedia
  6. Tripp M. Zerenity Product Introduction.  Presentation at Nature's Sunshine's Annual Health Conference, Ottawa: October 17, 2014.
   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.
   Closing

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.

Sincerely,

Ramila Padiachy
Ramila's Healing Arts Clinic

BREATHING FREE - FEBRUARY 2015 - VOLUME 7 ISSUE 9

 
   Introduction

Lung health may seem like a strange topic for the month that's associated with the heart, but lung health is largely influenced by heart (or cardiovascular) health so is much more relevant than it might appear.  We tend to take breathing for granted, but it's so very essential!  There are a number of things we can do to promote the health of our lungs preferably before we have any problems.

   Common Lung Diseases

Pneumonia is the leading infectious cause of death in children worldwide
You may not realize that pneumonia is the leading infectious cause of death in children worldwide, so lung health is a concern not just at older ages.  Pneumonia is preventable and treatable.  It causes illness in 155 million children under 5 and kills 1.6 million, worldwide, each year.  The highest risk occurs in the first month of life.  This makes pneumonia the number 1 killer of children under 5, claiming more young lives than AIDS, malaria and measles combined.  Unfortunately, pneumonia doesn't get the attention it should and most people are unaware of the toll it takes. Better prevention and treatment could save millions of lives per year.

A recent study has drawn attention to an association between being hospitalized for pneumonia and subsequent risk of cardiovascular disease, most notably in seniors, but also in younger adults.  For those aged 54 and older, the increased risk is highest in the first year following the infection, but the risk remains elevated for a decade.  In the first month, their risk of having a heart disease event is four times higher than that of people who were not hospitalized with pneumonia.  For younger adults, the risk is also elevated, but not to the same extent and it appears to level off after two years.  This study reinforces the connection between lung health and heart health.

Chronic obstructive lung disease (COPD)
In older adults, a major type of lung disease is known as chronic obstructive lung disease, or COPD.  COPD includes emphysema and bronchitis.  This is another condition that does not receive a lot of attention, but it affects more than 13 million Americans. There were 1.3 million Canadians "reported" or diagnosed based on data from 2009 - 2011, and over 4 million Canadians with lung function indicative of COPD.  It has been described as the 4th leading cause of death in both the United States and Canada. 

COPD is a serious and progressive lung disease which develops when lungs become damaged from smoking and/or heavy expoure to pollution, chemicals or dusts. There may be a genetic predisposition to COPD.  Airways become partially blocked making it hard to breathe.  The damage is irreversible and there is no cure. However, you can do a lot to slow down its progression and live a higher quality, longer life.  Early diagnosis can improve a person's prognosis.  The best option is, of course, prevention.

Asthma
Asthma has been defined as a "chronic inflammatory disease of the airways" that can cause any or all of: a shortness of breath, tightness in the chest, coughing and wheezing.  Asthma symptoms may be mild, moderate or severe and vary from person to person. 

According to the World Health Organization, asthma is now a serious public health problem with over 235 million sufferers worldwide.  According to Statistics Canada 8.5% of the population aged 12 and over have been diagnosed with asthma as of 2010.  Asthma is most common during childhood and affects at least 13% of Canadian children. It is a major cause of hospitalization of children in Canada.

There are many risk factors and triggers for asthma.  They include:

  • a family history of asthma and/or allergy (eczema, hay fever)
  • exposure in infancy to high levels of antigen such as house dust mites
  • exposure to tobacco smoke or chemical irritants in the workplace
  • Allergic triggers include: mould, animal dander, pollen, cockroaches and dust mites
  • Non-allergic triggers include: Certain drugs (ASA, beta blockers), chemicals, fumes and odours, respiratory viral infections, cold air, strenuous physical exercise, tobacco smoke and air pollution or smog.

Lung cancer
It is estimated that 26,100 Canadians developed lung cancer in 2014. Incidence of lung cancer remains higher in males (59 per 100,000) than females (48 per 100,000). Lung cancer is the leading cause of cancer death for both males (27% of cancer deaths) and females (26.5% of cancer deaths).

The main cause of lung cancer is smoking - the more you smoke and the longer you smoke, the greater your risk of developing lung cancer.  Exposure to second-hand smoke also increases your risk of lung cancer.  Other causes include a family history of lung cancer, exposure to air pollution, exposure to asbestos and also petroleum (crude oil), radon gas and other chemicals.

   How Can I Keep my Lungs Healthy?

There are many things you can do to keep your lungs healthy.

  • Don't smoke!  If you don't smoke, keep up the good work.  Don't start.
  • If you smoke, get help in quitting.  Smoking is a major cause of serious lung diseases like lung cancer and COPD.  Smoke from cigarettes, cigars and pipes contains over 4,000 harmful chemicals, of which 50 are known to cause cancer.  Even if you've been smoking for years, it's never too late to quit and improve your health.
  • Avoid second-hand smoke.  Second hand smoke is a complex mix of chemicals, and you're inhaling an unfiltered version of this smoke.  Just as if you smoked yourself, breathing in second-hand smoke can cause illness and death.

Some things you can do to avoid second-hand smoke:

  • Don't allow smoking in your home, car or workplace.
  • Support businesses and activities that are smoke-free.
  • Make sure your children are not exposed to second-hand smoke at daycare, or at friends' or relatives' houses.

Wash your hands properly with regular soap and water.  It's estimated that hands spread 80 percent of common infectious respiratory diseases like colds and flu.  You can reduce your risk of getting sick by learning how and when to wash your hands, and by teaching this skill to your children.  Avoid anti-bacterial soaps and cleaners - using these can lead to antibiotic resistance.  Use an alcohol-based hand sanitizer when you don't have access to soap and water.

Be aware of air pollution and do your part to keep the air clean.  Indoor and outdoor air pollution can cause health problems, especially for people with lung diseases.  Air pollution can irritate, inflame or destroy lung tissue.  Even low levels of air pollution can cause health problems.  Children, seniors and people with chronic health problems have a higher risk of getting sick from air pollution.  If you're at high risk, it's best to stay indoors when the air quality index indicates high levels of air pollution.

Outside

  • Don't let your car engine idle.
  • Avoid open-air burning.
  • Don't use pesticides and other chemicals on your lawn.
  • Use public transit.

Inside:

  • Control moisture levels in your home.  Use exhaust fans in bathrooms and kitchens to vent moisture to the outside.  Keep indoor humidity levels between 30% and 50% if possible.
  • Maintain home appliances.  Have major appliances such as furnaces, heat pumps and air conditioners inspected and cleaned regularly by a professional.
  • Keep surfaces clean.  Keep moist surfaces such as bathtubs, shower stalls and kitchen counters clean and dry.
  • Control dust, especially if you're allergic to dust mites and animal dander.  Dust mites thrive in mattresses, sofas, stuffed chairs and bedding.  Always wash bedding in hot water (at least 54.5 C or 130 F) to kill dust mites.  Keep carpets clean and dry.
  • Ventilate: Make sure you're getting lots of fresh, clean air into your home.  Open your windows when cleaning, painting, installing new carpet or doing other household projects.
  • Protect yourself from lung health hazards at work.  People who work in certain jobs such as construction and mining have a higher risk for lung diseases.  If you spend a lot of time working around dust, asbestos or chemicals, wear protective clothing including a gas mask or respirator, and ventilate work areas.

Exercise is important to keep your lungs healthy. Lungs rely on the diaphragm muscle, so exercise doesn't necessarily strengthen them, but any improvement of the cardiovascular system makes the job of the lungs easier.  Do something active for at least 30 minutes per day even if you break this up into, say, 3 ten-minute periods of activity.

Foods for healthy lungs and easier breathing

We can nourish our lungs indirectly through the cardiovascular system by eating a diet high in fruit and vegetables, and including plenty of waterGood hydration levels can, for example, play an important role in reducing or eliminating asthma attacks.  Specific foods that promote lung health include:

Garlic and onions are great for the heart, and therefore the lungs too.  They reduce inflammation, lower cholesterol and fight infection.

Ginger has anti-inflammatory properties and promotes the elimination of pollutants from the lungs.

Chili peppers are filled with capsaicin, the spicy compound that makes them hot.  Capsaicin improves blood flow, stimulates mucus membranes, and fights infection.

Cruciferous vegetables - cabbage, cauliflower, broccoli and kale have been shown to halt the progression of lung cancer, and cut the risk of developing lung cancer in half.  They are rich in chlorophyll that cleans and builds blood, and full of some very effective antioxidants.

Pomegranates - Pomegranate juice slows the growth of lung tumours.  Pomegranates contain many antioxidants including ellagic acid, which is gaining in importance in cancer research.

Turmeric is related to ginger and has many of the same benefits.  It contains curcumin that encourages the self-destruction of cancer cells.

Apples are rich in flavonoids, vitamin E and vitamin C, all of which help the lungs function optimally.  People who eat several apples a week have healthier lungs.

Grapefruit contains naringin, a flavonoid that inhibits the activation of a cancer causing enzyme. White grapefruit contains a high amount of this flavonoid.  Pink grapefruit has some as well, along with the antioxidant, lycopene.  Grapefruit is especially good at cleansing the lungs after quitting smoking.

Beans, seeds and nuts are all rich in magnesium, a mineral that contributes to healthy lung function.  They also provide essential fatty acids that are good for the cardiovascular system.

Carrots are rich in vitamin A, vitamin C and lycopene, all antioxidants that affect lung health and lower the chances of developing lung disease.

Oranges - Citrus is rich in vitamin C and vitamin B6.  They help the lungs to tranfer oxygen.

Pumpkin is another food rich in beta carotene and vitamin , like carrots.

Red bell peppers are rich in vitamin C and the carotenoids lutein and zeaxanthin.  Carotenoids have been shown to cut the risk of developing lung cancer.

Eat well and breathe easier!

   Lung-Healthy Supplements

Zambroza is a blend of the most healthful fruits and nutritional supplements from all over the world. Zambroza is replete with xanthones, bioflavonoids and powerful antioxidants. Bioflavonoids give fruits and vegetables their bright colors. In the body, bioflavonoids enhance vitamin C absorption and help maintain collagen and capillary walls. They also aid in the body’s immune–defense system.
ttp://www.ramilas.com/store/#!/Zambroza/p/7802979/category=5963011

Super Vitamins & Minerals for vitamin A, C, E and numerous minerals. http://www.ramilas.com/store/#!/Super-Vitamins-&-Minerals-120-tablets/p/6402719

Ginger capsules are available directly from our office.

Vitamin C http://www.ramilas.com/store/#!/Vitamin-C-500mg-180-tablets/p/6402670

Vitamin E with selenium is available directly from our office.

Chlorophyll http://www.ramilas.com/store/#!/Chlorophyll-946mL-liquid/p/6402716

Capsicum (capsaicin) is available directly from our office.

Cure-Q-Min (curcumin)  http://www.ramilas.com/store/#!/Cure-Q-Min/p/21211310

Magnesium complex is available directly from our office.

LH-C - Tonic formula used in chronic weaknesses of the respiratory system. http://www.ramilas.com/store/#!/LH-C-100-capsules/p/6402684

AL-C - Contains herbs traditionally used for sinus congestion, bronchitis, sinusitis, headaches, asthma, chronic coughs, emphysema, tuberculosis, croup, sore throat, and the common cold.  AL-C is available directly from our office.

AL-J is an excellent respiratory formula for relieving sinus and upper respiratory
congestion associated with allergies. Mullein is commonly associated with relief of respiratory problems. It contains mucilaginous substances which protect mucous membranes and prevent them from absorbing toxins. The cooling, soothing properties of mucilage lubricates tissues, reduces inflammation, and enhances healing.  http://www.ramilas.com/store/#!/AL-J-100-tablets/p/6402681

For additional information, please email ramila@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, additional information about products, order products, and see information about our Clinic.

   Reference
  1. World pneumonia day November 12, 2014 in the world. http://www.cute-calendar.com/event/world-pneumonia-day/16539.html  Accessed November 5, 2014.
  2. Corrales-Medina VF, Alvarez KN, Weissfeld LA et al. Association between hospitalization for pneumonia and subsequent risk of cardiovascular disease. JAMA 2015;313(3):264-274.
  3. Pneumonia raises heart attack, stroke risk in older adults, study finds. The Canadian Press. Posted Jan 20, 2015 http://www.cbc.ca/news/health/pneumonia-raises-heart-attack-stroke-risk-in-older-adults-study-finds-1.2919888  Accessed February 16, 2015.
  4. Welcome to COPD Canada. http://www.copdcanada.ca/  Accessed February 16. 2015.
  5. Stuart A. Living with COPD. WebMD Feature http://www.webmd.com/lung/copd/copd-breathlessness-9/big-picture?page=1 Accessed November 6, 2015.
  6. Asthma facts & statistics. Asthma Society of Canada. http://www.asthma.ca/corp/newsroom/pdf/asthmastats.pdf  Accessed February 16, 2015.
  7.  Lung cancer. Public Health Agency of Canada. http://www.phac-aspc.gc.ca/cd-mc/cancer/lung_cancer-cancer_poumon-eng.php
  8. How can I keep my lungs healthy? Public Health Agency of Canada http://www.phac-aspc.gc.ca/cd-mc/crd-mrc/healthy_lungs-poumons_en_sante-eng.php  Accessed November 5, 2014.
  9. Pulsipher C. 14 foods for healthy lungs and improved breathing. http://www.sunwarrior.com/news/foods-for-lung-health/  Accessed November 5, 2014.
   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.
   Closing

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.

Sincerely,

Ramila Padiachy
Ramila's Healing Arts Clinic

WAR ON BODY FAT - JANUARY 2015 - VOLUME 7 ISSUE 8

 
   Introduction

Happy New Year!  I hope you had a happy, healthy and relaxing holiday season. 
I'd first like to remind everyone of our new address:

1437 Woodroffe Ave.
Ottawa, ON K2G 1W1
The phone number is unchanged: 613.829.0427

Our phone number will remain the same (613.829.0427)

We completed the move over the holidays, and are very happy with, and grateful for, our new office!

Since January is the month of new year's resolutions, I would like to introduce you to a new body composition program which is not just a weight-loss program, but a program that teaches an overall healthy lifestyle.

   Is there a Need for this Program?

It is a "Burn fat | Be fit | For life" program. 

  • Do you need to lose a few pounds you gained over the holidays? 
  • Are you a student who has succumbed to a 15 - 20 pound weight gain? 
  • Did you gain weight during you pregnancy that you'd love to lose? 
  • Is a little excess weight creeping up on you gradually over the years?  That you can never seem to lose?

The program can help you look good, feel better, have more energy and simply feel healthier - even if you don't feel you need to lose weight.  In fact, the program measures several different aspects of body composition (see below) - the emphasis is not just on weight; other factors such as % body fat, hydration and muscle mass are equally important.
Note that DNA controls only about 20 - 30% of our health; we control 70 - 80%.  There's a lot we can do to improve our health!  We are not doomed to be [fat/ ill/ tired/ fill in the blank].

As I'm sure you're aware, excess body fat increases your risk of high blood pressure, high cholesterol, pre-diabetes, type 2 diabetes, and many other diseases.  With the current obesity epidemic, an increasing proportion of the population is currently in the overweight and obese categories shown below.

The following table shows ranges of body fat according to different weight categories. 

Body fat ranges

 

Under-fat

Healthy

Overweight

Obese

Female age 18-39

0-21%

22-33%

34-39%

40+

Female age 40-59

0-23%

24-34%

35-40%

41+

Female age 60-99

0-24%

25-36%

37-42%

43+

Male age 18-39

0-8%

9-20%

21-25%

26+

Male age 40-59

0-11%

12-22%

23-28%

29+

Male age 60-99

0-13%

14-25%

26-30%

31+

Note:  The source has overlapping intervals; we increased the lowest number in the interval by 1% to avoid this.

% body fat is a more meaningful measurement than Body Mass Index (BMI) and this is what we focus on.  BMI does not do a good job of taking into account muscle mass in people who are muscular.

% total body water is measured, telling you if you're well hydrated or not.  Women should be 45 - 60% water, and men, 50 - 65%.  Muscle mass, bone mass and daily caloric intake are also measured.  Metabolic age is calculated, so you can see how that compares with your chronologic age, as well as your visceral fat.  You may be aware that visceral fat behaves differently than other fat, and too much visceral fat carries health risks that are more serious than 'regular' fat, so knowing how you score in this respect is extremely useful. 

This is truly a different kind of weight-loss program. It's a unique, 13-week program that brings to life all of the elements of the Habit of Health, beginning with weight loss. . . all the way to lifelong health.
A different topic is covered each week, and includes:

  • Your reasons for burning fat and being fit?
  • Lose weight by losing toxicity.
  • Mastering your food environment.
  • What do my cravings say about me?
  • Are your thoughts making you fat?
  • Dealing with stress.
  • The importance of social networks.
  • Let's get a move on!
  • Mindfulness eating.
  • Glandular health, wealth and wisdom
  • Keeping your change alive!

Some benefits of this holistic, comprehensive approach to weight loss and health include:

  • SOCIALIZING. A fun group setting allows participants to immediately tap into a powerful social network. Friends building you up makes any change easier.
  • ACCOUNTABILITY. Participants conduct weekly weigh-ins and measurements to track success and assess needs. They share their successes.
  • MEASUREMENT. Measures weight, body fat %, hydration levels, lean muscle mass, bone mass, metabolic age and more! Participants get to know their body’s unique needs.
  • HEALTH EDUCATION. Participants acquire the knowledge and skills they really need to achieve lifelong health and wellness.
  • A focus on emotional factors and how to balance real life drama with health goals. Some of the modules address these issues specifically, plus participants support each other.
  • HEALTH ASSESSMENTS. Develop product programs customized to your participants’ needs to help accelerate their success.
  • Personalized flexible program. Eat the foods you want and use complementary products to help you attain your goals. (see Supplements section).  No pre-packaged meals!
  • Exercise. The program provides many helpful tips to overcome barriers to exercising regularly.
  • Food journal.  Participants keep a daily food journal outlining the number of servings of food in several categories, and are given a recommended number of servings.  Serving size is discussed at the beginning of the program.  It has been shown that keeping a food journal greatly improves the long term maintenance of weight loss goals.
  • AND MUCH MORE

These features break down the barriers that most people face when they want to lose weight and/or improve their health.

If you are interested in changing your body composition, please contact me (613.829.0427).

   Supplements

Nature's Sunshine sells several products that help with many different aspects of weight loss:

Protein drinks:
Protein drinks are recommended, particularly for breakfast, to help with weight loss since it requires more calories to digest protein than either carbohydrates or fat.  Protein also helps provide energy and a feeling of satiety.

  • Smart Meal (available directly from our office)  Convenient, vanilla-tasting shake mix.
    • 15 grams per serving of high quality, vegetable-based protein, providing all essential amino acids.
    • Ideal for vegetarian and low fat diets.
    • Provides over 20 vital vitamins and minerals, plus essential fatty acids including omega 3.
    • Nutritious and satisfying meal replacement.
    • High-protein and low calorie make it ideal for weight-loss programs.
    • Makes an excellent foundation mix for creating your own customized smoothies.
  • Nurtiburn (available directly from our office), a high-protein, low-carb drink mix, is made using the latest generation of high quality whey protein. It is manufactured from sweet dairy whey using a cold ultra-filtration membrane technology to produce an undenatured protein concentrate. Whey protein provides all nine essential amino acids and is the most beneficial type of protein for the building of lean body mass. Scientific studies have also shown that the fibre content in whey protein is beneficial to the gut.
    Nutriburn is also enriched with CLA (conjugated linoleic acid). Studies on CLA have shown that it increases lean body mass in animals.
  • SynerProTein (available directly from our office) Protein builds muscle and repairs body tissues. Helps maintain sufficient protein intake for expectant mothers and vegetarians.  Promotes better concentration.  Generates energy and heat.  Provides the extra protein needed as a result of bodily stresses such as hemorrhage, pregnancy, prolonged illness, excessive nervous stress, strenuous physical activity, surgery, and wounds.  Helps adults prevent protein deficiency, which can cause a loss of energy and stamina, impaired healing of wounds, mental depression, weakened immunity, and slow recovery from illness.  Protects the body against free radical damage.

Carbo Grabbers (available directly from our office) contains an amylase inhibitor derived from northern white kidney beans, which may help reduce the calories available to your body. It naturally and safely interferes with the digestion of starchy carbohydrates. Because the enzymatic breakdown of some dietary starch may be inhibited, these undigested starches can be carried through the intestinal tract where the body can eliminate them. This makes avoiding carbohydrates—a common practice among some dieters—a thing of the past!  We added 18 mcg of patented, food-bound chromium per serving. Chromium helps transport glucose from the blood into the cells. This means Carbo Grabbers provides additional help toward maintaining blood sugar levels already within the normal range. Chromium may also have a positive effect on blood fat levels.

Ultra Therm: (available directly from our office)To be used with a program of reduced intake of dietary calories and increased physical activity to help in weight management.

  • Enhances cognitive performance
  • Endurance
  • Alertness and
  • Motor performance

Stixated (available directly from our office) provides support for healthy glucose metabolism.
It helps the body to metabolize carbohydrates and fats.

Fibre Boost (available directly from our office)  Formerly known as Fat Grabbers.

  • Increases the intake of water-soluble dietary fibre.
  • Guar gum and psyllium hulls are both water-soluble fibres. Studies have shown water soluble fibres adsorb free fat and other unwanted materials in the intestinal tract. The fibres with the unwanted materials adsorbed onto them are then eliminated through normal digestion and elimination processes.
  • Chickweed and lecithin act as natural emulsifiers, which help to keep dietary fats in solution so they can be more easily adsorbed and eliminated.
  • Fibre Boost may relieve some symptoms normally experienced by individuals who have difficulty digesting dietary fats.

LBS II (http://www.ramilas.com/store/#!/LBS-II-100-capsules/p/6402604) An excellent laxative combination, LBS II is designed to nutritionally support the production of digestive enzymes and bile, to promote the growth of friendly colonic bacteria. The herbs in this popular combination are a source of calcium, crude fibre, magnesium, phosphorous and sodium.

LIV-A (available directly from our office)

  • Various herbs in this formula have been used to stimulate bile flow and improve digestion and detoxification.
  • The herbs in this formula provide nutritional support to strengthen the liver and gallbladder function. This may help reduce some symptoms associated with liver congestion, such as inflammation and pain.
  • Dandelion root is known to increase urine flow to flush toxins out of the body via the kidneys. Dandelion root has traditionally been used to stimulate appetite and to increase bile flow.
  • Turmeric has been used traditionally to relieve stomach complaints such as nausea, cramping and flatulence.
  • The herbs in LIV-A have traditionally been used to help treat anemia, constipation, congested lymphatic glands, flatulence, gallstones, hepatitis, jaundice, kidney stones, and water retention.

Zerenity (available directly from our office) supplies the body with natural stress-coping reserves, addressing core deficiencies that may otherwise amplify anxiousness when faced with certain situations.

Stress Formula (http://www.ramilas.com/store/#!/Stress-Formula-100-tablets/p/6402647) A vitamin B-complex formula in a base of calming herbs to nutritionally support the nervous system when under stress.

For additional information, please email ramila@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, additional information about products, order products, and see information about our Clinic.

   Reference
  1. Pacheco LN. IN.FORM. Annual Health Conference 2014, Nature's Sunshine. Ottawa: October 16-18, 2014.
  2. IN.FORM Coach's Manual.  Nature's Sunshine Products of Canada Ltd 2014. www.naturessunshine.ca.
   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.
   Closing

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.

Sincerely,

Ramila Padiachy
Ramila's Healing Arts Clinic