WHY DON'T NEW YEAR'S RESOLUTIONS WORK? - DECEMBER 2016 - VOLUME 8, ISSUE 9

I hope you're enjoying the holiday season! Since the New Year is almost here, it’s a good idea to look at some strategies for making New Year's resolutions actually work this time around. We know all too well that the majority of resolutions don't last very far into the new year. The question is, how can we change this? Fortunately, there are many ways we can change the way we think about resolutions and how we approach them.​​   I hope you find this helpful! Best wishes for a happy, healthy New Year, and good luck with your resolutions!   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. Volume 8, Issue 9 Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com Why Don't New Year's Resolutions Work? First, it's important to understand why so many New Year's resolutions don't work. Here are some key reasons: Your expectations were unrealistic. It's great to challenge yourself, and also good to further your personal development. However, if you take on too much, you will most likely end up being overwhelmed and feeling like a failure because you're not meeting all your goals. The next thing you know, you give up entirely. You didn't clearly define your goals. You say you're going to get in shape, but what does that mean? Do you plan to lose weight? How much? Do you plan to run 5 km nonstop? Fit into size (pick a size) jeans? You need to be specific about what getting into shape means to you. You are guilty of "all or nothing" thinking. You give up completely when everything doesn't go exactly according to plan. For example, you have French fries with dinner, then decide since you've blown your diet, you might as well have dessert. Then you decide you might as well continue to indulge for the entire weekend, and start over again next week. You can't find time to do what you've resolved to do, for example attend exercise class 4 times a week, declutter your closet, or become more involved in your community organization. You don't keep track of your progress, so you feel as if you're not getting anywhere with achieving your resolutions, and understandably you get discouraged. How to succeed with your New Year's resolutions this time Set short-term goals for long-term results. You may have an ambitious goal, but if you "chunk it down" into smaller, manageable chunks, and tackle them individually, you will be much more likely to succeed with the larger goal. Clearly define your goals. Set goals that are S.M.A.R.T. - specific, measurable, achievable, relevant and time-bound. For example, don't say, "I'm going to lose 10 pounds." Instead, say, "By April 30, 2017 at 5pm I will weigh 135 pounds." It's better to do something than nothing. If you can't find an hour to spend at the gym, exercise for 30 minutes or even just 20 minutes. The shorter time will still move you toward your goal. So you ate the French fries and dessert for dinner. Tomorrow morning, get back on track right away and minimize the damage. You'll start moving toward your goal again, and even better, you won't continue to move away from it. Any effort toward your goal is better than none. Schedule your goal. Make your resolution a priority and actually write it into your schedule. Schedule time for getting fit. Schedule time to declutter your closet. You are much more likely to do what you schedule. Keep track of your progress. Measure the changes you make and write them down. Don't expect your progress to be totally consistent, but know that if you hit a plateau, for example, with losing weight, that may point to a need to adjust your efforts, not to give up! Be patient. Celebrate little victories. Be sure that the rewards you choose don't work against your goal. For example, if you've lost some weight, don't reward yourself with food, instead, perhaps treat yourself to a bubble bath or a good movie. Make your resolution about the journey, not the outcome. Instead of deciding to lose 10 pounds, resolutions about getting enough physical activity on a regular basis and eating a healthy diet may be more beneficial. That way you will develop a healthier life style; the number on the scales is less important than that. Resolve to do something you love. Not all resolutions have to be to do something you dread. Instead, make at least one resolution to do something you really love and want to do, such as read a fun novel or watch a good movie (or both) every month. Start with just one goal. Even if you have many resolutions you would like to accomplish this year, your chances of success will be much higher if you focus on just one goal to start with. You can add another goal each time you're ready. If weight loss combined with a healthier lifestyle are your goals, I would be very glad to help you. Please contact our office at 613.829.0427 for an appointment. References: Flaxington BD. 5 reasons why New Year's resolutions fail... and 5 steps to successfully fulfilling them. Psychology Today, psychologytoday.com/blog/understand-other-people/201512/5-reasons-why-new-year-s-resolutions-fail, December 29, 2015. Kruse K. A psychologist's secrets to making New Year's resolutions stick. Forbes, forbes.com/sites/kevinkruse/2016/01/03/making-new-years-resolutions-stick/#562f8a621807 Accessed December 5, 2016 Canfield J. The Success Principles. New York: Harper Collins Publishers, 2007. Pavini J. 10 tricks to help you actually keep your New Year's resolutions. Huffington Post. huffingtonpost.com/jeanette-pavini/10-tricks-to-help-you-actually-keep-your-new-years-resolutions_b_4550549.html, updated March 8, 2014. Gaskill L. 11 easy ways to keep your New Year's resolutions. Forbes. forbes.com/sites/houzz/2015/01/01/11-easy-ways-to-keep-your-new-years-resolutions/#117e37586dc3, January 1, 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. "In 4 months I was 37lbs lighter and 3 sizes smaller. I feel great, I am not hungry, I am getting lots of compliments, and I am much happier. I still have some extra pounds to get rid off, but I am not giving up!​" - Inessa

WHY VITAMIN D IS IMPORTANT TO YOUR HEALTH - NOVEMBER 2016 - VOLUME 8, ISSUE 8

The news about vitamin D keeps getting better and better. Since the Canadian climate does not provide enough vitamin D from sunlight during the late fall and winter months, supplementation is particularly important, and also inexpensive. I'm sure you know vitamin D is extremely important to your health, but you may not be aware of some of its benefits. We reviewed some of them in our October 2013 and October 2010 newsletters, but there are some important updates. Note that we are using 'vitamin D' to mean D3 (and not D2).​ Read on below...   These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Volume 8, Issue 8 Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com Why Vitamin D is Important​ to Your Health The Vitamin D Council summarizes the benefits of vitamin D as follows: "Vitamin D is important for good overall health and strong and healthy bones. It's also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection." Unlike other vitamins, vitamin D does not depend on the foods you eat, but on your exposure to the sunshine (or vitamin D supplements). Exposure to the sun enables the body to make its vitamin D. The body then turns vitamin D into a hormone, known as 'activated vitamin D' or calcitriol. Vitamin D has an important role in managing calcium in your blood; it enables calcium to be properly absorbed. It also helps cells all over the body to communicate properly. To briefly review the benefits of vitamin D that we've already discussed in the October 2013 newsletter, vitamin D lowers the risk of several types of cancer improves lung function helps build strong bones and teeth contributes to good cardiovascular health helps our immune system combats aging protects against multiple sclerosis helps reduce insulin resistance in type 2 diabetes reduces the risk of Parkinson's disease helps prevent disability and limitations in activities of daily living This is already a very impressive list, but new research is adding to this all the time. The following is just a partial account of some of the most recent knowledge of the benefits of vitamin D. While the evidence is preliminary, there is increasing research examining a link between vitamin D and Alzheimer's Disease. There are receptors for vitamin D in many parts of the brain. This means vitamin D is acting in some way on the brain and influencing how a person thinks, learns and acts. It has been found that, in people with Alzheimer's disease, there are fewer receptors in the hippocampus which is involved in forming memories, or in other words, a greater number of vitamin D receptors indicates better memory. Of course, prevention of Alzheimer's disease is extremely important. So far, researchers can't say for sure that getting enough vitamin D will prevent Alzheimer's disease, but since low levels of vitamin D are associated with poorer cognitive performance, this seems to hold promise. Vitamin D may help reduce pain. A meta-analysis of 19 randomized clinical trials and 3,436 participants is the first to quantify the effect of vitamin D supplementation on pain. Sixteen of the 19 RCTs included in the analysis were hospital-based; the remaining 3 were community-based. A significantly greater mean decrease in pain score was observed with vitamin D supplementation compared with placebo in people with chronic pain. This suggests that vitamin D could have a role in the management of chronic pain. Further study is needed to confirm these findings. Vitamin D may reduce the risk of colorectal cancer, which is one of the most common forms of cancer. Research tells us that: People with low levels of vitamin D in their body are more likely to develop colorectal cancer. Regions, where people are exposed to the lowest amount of sunlight, have higher rates of colorectal cancer than people in sunny places. Studies have found a dose-response relationship, where for each increase in vitamin D level in the body, there is a decrease in colorectal cancer risk. High levels of vitamin D in the body may improve survival from colorectal cancer. Most studies of vitamin D and colorectal cancer have been observational, which means that researchers can't be sure whether vitamin D causes the observed reduction in risk, or whether it's due to some other factor. Again, more study is needed to clarify the strength of this association. Influenza and Vitamin D: People who get influenza are more likely to have low levels of vitamin D. Vitamin D can help reduce inflammation caused by the influenza virus and increase the number of antimicrobial proteins that fight against viruses. Influenza infections increase during the winter, which is when vitamin D levels are known to decrease in the population. Some studies have shown that taking vitamin D supplements can reduce the chances of getting influenza; however, others have not shown this. Having high levels of vitamin D may help decrease recovery time from an influenza infection. What level of vitamin D supplementation is appropriate? There is no single answer to this question. It depends on how much sun you get, your skin colour (darker skin absorbs less), your age (adults need more than children or infants), your weight (the more you weigh, the more vitamin D your body can handle), and whether it's winter, summer or somewhere in between. Supplementation is necessary during the winter months in Canada! Check this reference for more detail. While different organizations define various levels of vitamin D supplementation as appropriate, it seems more than 10,000 IU (International Units) of vitamin D per day is excessive. How much sun do I need? It takes very little summer sun exposure, particularly if you're fair skinned, to get enough vitamin D from the sun - about half the time it takes for your skin to turn pink and begin to burn. This could be only 15 minutes for a very fair skinned person, or a couple of hours or more for a dark skinned person. This guideline will lead to the body producing from 10,000 to 25,000 IU. Note: higher amounts are not a problem when vitamin D is generated by the sun, as opposed to obtained from supplements. I hope vitamin D helps you have a healthy winter season! Supplements There are some Nature's Sunshine supplements that are relevant to this newsletter. You can find information about these products and purchase them in our online store: Super Vitamins & Minerals Vitamin D3 Liquid Vitamin D (available from our office only) For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Visit our website where you can see back issues of this newsletter, information about services, products, and our clinic, and order products. References: What is vitamin D? The Vitamin D Council. vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d/ Accessed October 24, 2016. Alzheimer's Disease. The Vitamin D Council. vitamindcouncil.org/health-conditions/alzheimers-disease/ Updated November 30, 2015. Balion C, Griffith LE, Strifler L, et al. Vitamin D, cognition, and dementia. Neurology 2012;79:1397-1405. Can vitamin D-crease pain? examine.com/nutrition/can-vitamin-d-crease-pain Accessed November 10, 2016. Wu Z, Malihi Z, Stewart AW et al. Effect of vitamin D supplementation on pain: a systematic review and meta-analysis. Pain Physician 2016;19:425-427. Colorectal cancer. The Vitamin D Council. vitamindcouncil.org/health-conditions/colorectal-cancer/ Last updated January 2014. Influenza. The Vitamin D Council. vitamindcouncil.org/health-conditions/influenza/ Updated December 2015. How do I get the vitamin D my body needs? The Vitamin D Council. vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/ Accessed November 14, 2016. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. "Will I ever be able to dance at my niece’s wedding?" I asked myself. My feet are cramping and I cannot stand to wear shoes. I happened to have an appointment with Ramila and Megs on the day before the wedding. It seems I had been sensitive to magnesium all along. One desensitization treatment and voila! I was able to dance the evening away! - Johanne, Ottawa

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

With Hallowe'en just around the corner, it's a good idea to look at the effects of extra sugar that our children - and many adults - are likely to consume. I'm not thinking so much about the effects of sugar on dental health (although that is a valid concern) as on our immune system. I'm not concerned with the sugar in fruit, but with the simple sugars found in candy, soft drinks, cakes and so on. Read on below...   These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Volume 8, Issue 7 How Can You Boost Your Immune System? Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com The effects of excess sugar on the immune system It has been shown that excess sugar depresses immunity. This is important to keep in mind since Hallowe'en is followed soon after by the holiday season - and all of this occurs early in the 'flu season. How much sugar is too much? Studies have shown that drinking a sugar solution containing about 100gm of sugar (or 24 teaspoons) can suppress the body's immune responses. This is the amount of sugar contained in just two and a half average 12 ounce soft drinks. Simple sugars, including table sugar, glucose, fructose, and honey, caused a 40% drop in the ability of white blood cells to engulf bacteria or kill germs. In contrast, drinking a complex carbohydrate solution (i.e. starch) did not have this effect on white blood cells. It's not just Hallowe'en and the holiday season that should concern us; there are many other situations where sugar is excessively consumed. For example, teens and college students tend to drink too many soft drinks containing caffeine and sugar when they study for exams and during stressful times. Stress also suppresses immunity, so it's not surprising that students (and others) often get sick at a time when they most need to be well. How long is the immune system depressed after consuming too much sugar? The immune suppression begins less than 30 minutes after ingestion, is most noticeable 2 hours after ingestion, and was still noticeable 5 hours after ingestion.  There are many, many other ways in which sugar harms our health, including (but not limited to): Sugar contributes to obesity. Sugar contributes to type 2 diabetes. Sugar consumption can result in increased behavioural problems in people with ADHD (Attention Deficit Hyperactivity Disorder). Sugar causes inflammation which, in turn, causes many major diseases, such as heart disease, cancer, and dementia. Sugar causes premature aging. Sugar can adversely affect eyesight. How can you boost your immune system?​ There are many things we can do to boost our immune system, including: Get enough, good quality sleep. Regular, moderate exercise, like a daily 30 minute walk, can help your immune system fight infection. Eat a healthy diet without too much sugar. Eat more fruits and vegetables, and ensure adequate intake of nutrients, such as vitamin C, vitamin E, beta carotene, zinc. Eat a variety of brightly coloured fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots. Garlic, selenium, and omega-3 fatty acids are also beneficial to the immune system. Choose unprocessed, whole foods, such as fresh fruits and vegetables, whole grains, beans, lentils, and good quality cuts of meat, chicken, and fish. Avoid chemicals, preservatives, trans fats, MSG, and dyes. Less-processed foods, and fewer ingredients in prepared products will generally mean you're eating healthier food. Choose spice. Some spices and foods contain substances called mucolytics, which help reduce congestion in your sinuses and breathing passages. Examples are cayenne pepper, crushed red pepper, garlic, radish and hot mustard. Choose healthy drinks, such as filtered water with fresh lemon/lime juice, or fresh vegetable/fruit juice. Many herb teas are filled with antioxidants that promote health. Choose to eat less. Overeating and high calorie intake are linked to depressed immune response. Weight management is important since being more than 20 pounds overweight has been shown to suppress overall immune function. Manage stress well. Learn to meditate. Slow down. Connect with other people. Work out to blow off steam. Strong relationships are good for you. Studies have shown that people who feel connected to friends, either a small or larger group, have stronger immunity than those who feel alone. Maintain your sense of humour. Laughing is good for you! It curbs levels of stress hormones and helps the body to fight infection. Supplements for Maintaining a Healthy Immune System There are some Nature's Sunshine supplements that are very helpful for maintaining a healthy immune system. You can find information about these products and purchase them in our online store: Vitamin C (1000 or 500 mg) Vitamin E with Selenium Super Omega-3 Zinc & Vitamin C lozenges Garlic, High Potency Super Vitamins & Minerals Silverguard Mouthwash (colloidal silver) Zambroza   For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Visit our website where you can see back issues of this newsletter, information about services, products, and our clinic, and order products. References: Sears A. Harmful effects of excess sugar. askdrsears.com/topics/feeding-eating/family-nutrition/sugar/harmful-effects-excess-sugar  Accessed October 13, 2016. Appleton N. Counting the many ways sugar harms your health. articles.mercola.com/sites/articles/archive/2005/05/04/sugar-dangers-part-two.aspx May 4, 2005. Sears A. Food that boost your immune system. askdrsears.com/topics/feeding-eating/family-nutrition/foods-to-boost-immunity/foods-that-boost-your-immune-system  Accessed October 13, 2016. 6 immune system busters and boosters. www.webmd.com/cold-and-flu/10-immune-system-busters-boosters?page=1  Accessed October 13, 2016. 5 choices for food to help your immune system. appliedhealth.com/5-choices-for-food-to-help-your-immune-system/  Accessed October 19, 2016. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Within a few minutes of my first visit I knew I was in good hands with Ramila, as she had the uncanny ability to understand my problem and therefore get to the root of my illness. - A.J., Ottawa

ALL ABOUT PROBIOTICS - SEPTEMBER 2016 - VOLUME 8 ISSUE 6

There's been quite a lot of recent news about the importance of digestive health in relation to other seemingly unrelated aspects of health, such as emotional health and cognitive function. I thought it would be helpful to look at the role of probiotics and how they affect our overall health.   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. Volume 8, Issue 6 All About Probiotics Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com What are Probiotics? Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. The word probiotics comes from pro biota, which means "for life". Although people tend to think of bacteria and other microorganisms as harmful "germs", many microorganisms help our bodies function properly. For example, bacteria that are normally present in our intestines help digest food, destroy disease-causing microorganisms (e.g., E. coli, some yeasts, other unfriendly microbes), and produce vitamins. Many of the microorganisms in probiotic products are the same as or similar to microorganisms that naturally live in our bodies.   What is in probiotics? The most common are bacteria that belong to groups called Lactobacillus and Bifidobacterium. These are broad groups that include many types of bacteria. Lactobacillus may be the most common probiotic, and is found in yogurt and other fermented foods. Bifidobacterium can also be found in some dairy products.   What are prebiotics and synbiotics? Prebiotics are dietary substances that favour the growth of beneficial bacteria over harmful ones. Synbiotics are products that combine probiotics and prebiotics. Do you need probiotics? The health of the intestinal tract is largely dependent on maintaining a healthy balance of friendly microorganisms, or friendly flora. Several factors can kill these friendly microbes which can cause us to develop chronic yeast overgrowth, compromising both bowel health and general immune resistance.   Probiotic supplements replace friendly microbes. Standard recommendations for taking probiotics include: after taking any antibiotics when travelling, to help protect the body against infections from drinking water and food for anyone suffering from yeast or fungal infections, or for people with chronic sinus problems, weak immunity, or other chronic infections if you are exposed to chlorinated or fluoridated water, especially in a hot shower, which is worse than drinking it if you use antibacterial soap if you eat conventionally-raised meats and other animal products, since such animals are routinely fed low-dose antibiotics, plus genetically engineered grains which have also been implicated in the destruction of gut flora if you consume processed foods (excessive sugars, plus otherwise "dead" nutrients feed pathogenic (bad) bacteria) if you're exposed to agricultural chemicals How to help your gut flora In addition to avoiding as many of the harmful factors as possible, eat fermented foods (traditionally made, unpasteurized) such as kefir, various pickles, lassi (an Indian yogurt drink), and natto (fermented soy). If you don't eat fermented foods regularly, take a good quality probiotic.   Gut bacteria affect brain functioning and mental health   We all know that our mental state can affect our digestive system. For example, stress and other emotions can contribute to gastrointestinal symptoms such as butterflies in our stomachs. However, recent research has linked the health of gut flora to brain functioning and mental health - this means the gut-brain connection is a two-way street.   We tend to think the brain is in charge. However, you may have also heard of "the second brain" in the gut. There are two nervous systems: the central nervous system and the enteric nervous system. They are connected by the vagus nerve, the tenth cranial nerve that runs from the brain stem down to the abdomen. This is the route the gut bacteria use to transmit information to the brain.     Just as you have neurons in your brain, you also have neurons in your gut, including neurons that produce neurotransmitters like serotonin, which is also found in your brain. It is reported that the greatest concentration of serotonin (related to mood control, depression, and aggression) is found in your intestines, not your brain. This may be one reason why antidepressants, which raise serotonin levels in your brain are often ineffective in treating depression, whereas proper dietary changes often help.   Emotional shifts experienced by people with irritable bowel syndrome, as well as other bowel problems, such as diarrhea and constipation, may be triggered by the enteric nervous system, rather than the other way around. Historically, it was believed that anxiety and depression contributed to these bowel problems but now researchers are see that the connection may also be the other way around.   Digestive system activity may also affect cognition - thinking skills and memory.  When the composition of the microorganisms in the gut is not ideal, it can promote inflammation which, in turn, can result in cognitive decline. In fact, inflammation is linked with many major diseases (cardiovascular disease and cancer, as well as dementia) which underscores the importance of a well-balanced digestive system.   It's hard to do justice to such a large topic in a short newsletter. For more comprehensive information about the extent to which we share our bodies with microbial species, I recommend this article published in the New York Times. I hope you are convinced of the huge importance of keeping your gut healthy, both through good nutrition and well-balanced probiotics. Supplements for Maintaining a Healthy Gut There are some Nature's Sunshine supplements that are very helpful for maintaining a healthy gut. You can find information about these products and purchase them in our online store: Bifidophilus Flora Force NutriBiome Bacillus Coagulans Probiotics Probiotic 11 For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Visit our website where you can see back issues of this newsletter, information about services, products, and our clinic, and order products. References: DiLonardo MJ. What are probiotics? WebMD Feature webmd.com/digestive-disorders/features/what-are-probiotics  Accessed September 19, 2016. Probiotics. National Center for Complementary Health, NIH. nccih.nih.gov/health/probiotics/introduction.htm  Accessed September 19, 2016. Horne S. Do you need probiotics? Tree of Light Publishing (treelite.com). Obtained through Nature's Sunshine Products. Mercola J. Mental health may depend on the health of your gut flora. articles.mercola.com/sites/articles/archive/2015/11/12/mental-health-gut-flora.aspx  November 12, 2015. Mercola J. Your gut bacteria affects your brain function, the study confirms. articles.mercola.com/sites/articles/archive/2013/06/20/gut-brain-connection.aspx  June 20, 2013. The brain-gut connection. hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection  Accessed September 19, 2016. Caracciolo B, Xu W. Collins S, Fratiglioni L. Cognitive decline, dietary factors and gut-brain interactions. Mechanisms of Ageing and Development 2014;136-137:59-69. Pollan M. Some of my best friends are germs. New York Times, May 15, 2013, nytimes.com/2013/05/19/magazine/say-hello-to-the-100-trillion-bacteria-that-make-up-your-microbiome.html   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. Thanks again to you and Ramila for the treatment. The pain in my arms and shoulders is completely gone and I had pizza yesterday for the first time since I went off dairy last September. WOW! - Garry F, Toronto

UNDERSTANDING ADHD - AUGUST 2016 - VOLUME 8 ISSUE 5

Attention deficit hyperactivity disorder (ADHD) gets a lot of attention in the news these days, and it seems to be getting more and more common. I thought it would be a good idea to take a look at ADHD and assess at least a little bit of the information about it. While ADHD can exist in people of any age, it most commonly starts in childhood, which is the focus of this newsletter.   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. Volume 8, Issue 5 Understanding ADHD Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com Understanding ADHD ADHD is believed to affect 5-10% of children - estimates vary depending on the criteria used for diagnosis. While a greater percentage of children are currently treated for ADHD than in the past, this is likely due to greater awareness of the condition and increasing treatment options.   Signs and symptoms of ADHD   Some difficulty in focusing and paying attention is normal but, in children with ADHD, these symptoms are severe enough to cause difficulty at home, at school, and with friends. Symptoms include difficulty staying focused and paying attention, difficulty controlling behaviour, and hyperactivity (over-activity). These symptoms make it difficult for a child to succeed in school, get along with other children or adults, and finish tasks.   Diagnosis is complex, and there is no single test for ADHD. A medical exam is necessary to rule out other problems with similar symptoms. A checklist may be used for rating ADHD symptoms and taking a history of the child. Click here for an example of a downloadable pdf checklist.   What causes ADHD?   There are a lot of theories regarding the cause(s) of ADHD but the fact is, the causes are not known with any degree of precision.   It has been reported that in identical twins, there is a 72-83% probability that both will have ADHD. But in non-identical, same-sex twins the probability is 21-45%. This makes it clear that ADHD is not solely a genetic condition but very likely a combination of genetic and environmental factors.   Environmental factors that have been associated with ADHD include: the mother's smoking during pregnancy significant head injuries (in a small percentage of cases) exposure to lead at a young age exposure to insecticides low birth weight How can symptoms be alleviated? While prescription medications for ADHD benefit some people, they do not have the same effect on everyone, and there is always the possibility of adverse effects, especially with long term use. I would suggest a cautious approach to using them, and offer a number of other possibilities that may help either in combination with, or instead of, prescription medications.   Research shows that behaviour therapy is an important part of treatment of ADHD. Children with ADHD often show behaviours that can be very disruptive to others. Behaviour therapy can help reduce these behaviours, and involves both the parents and the child. In parent training in behaviour therapy, parents learn new skills to teach and guide their children to manage their behaviour. This has been shown to strengthen the relationship between the parent and child, and to decrease the child's negative or problem behaviours. In behaviour therapy with children, a therapist works with the child to learn new behaviours to replace those that don't work or cause problems. The therapist may also help the child learn to express feelings in ways that do not create problems for the child or other people.   Exercise has been described as an 'ADHD medication’. A study published in 2014 found that a 12-week exercise program improved math and reading test scores in all kids but especially in those with signs of ADHD. This would be because executive functioning is impaired in ADHD, and is related to performance in math and reading, but exercise improves it. Another study found that just 26 minutes of daily physical activity for 8 weeks significantly allayed ADHD symptoms in grade-school children.   Diet may affect the severity of ADHD symptoms, and it's important to eliminate food sensitivities, as well as to eat healthy food. Food sensitivities are often an important factor in ADHD. In particular, children are often sensitive to sugar and dairy products, and also crave them. If you know anyone who could benefit from identifying and correcting their food sensitivities (with or without ADHD), please contact me for an appointment at 613.829.0427. Food dyes and additives affect many people with ADHD. It can help to eliminate or at least reduce consumption of food dyes and additives (i.e. processed foods). Again, we can test (in a non-invasive way) to find out exactly what a person's sensitivities are - please call for an appointment and eliminate the guess work. Levels of omega-3 tend to be low in people with ADHD, and supplementation may be helpful. Vitamin supplementation can be beneficial, and may have greater benefits for malnourished people. Mineral deficiencies have been demonstrated in studies of hair and blood of people with ADHD; namely, low magnesium, zinc and iron. Studies have also revealed toxic mineral burden in people with ADHD, notably of manganese, cadmium and aluminum. What is one to do? A diet that emphasizes fruits and vegetables, whole grains, healthy fats, and good sources of protein is sure to benefit those with ADHD, as well as everybody else. Avoid trans fats, added sugars, refined carbohydrates and processed foods. A healthy diet may reduce symptoms of ADHD by reducing exposure to artificial colours and additives. It will certainly improve overall health and nutrition. Exercise is a very important part of treatment of ADHD, and behaviour therapy training for both children and parents can make a major difference to the quality of life of both. Supplements for Success There are some Nature's Sunshine supplements that clients find very helpful for alleviating symptoms of ADHD. You can find information about these products and purchase them in our online store: Passion flower Omega-3 Focus ATN For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Visit our website where you can see back issues of this newsletter, information about services, products and our clinic, and order products. References: Attention deficit hyperactivity disorder. en.wikipedia.org/wiki/Attention_deficit_hyperactivity_disorder Accessed August 8, 2016. Causes of ADHD. medlineplus.gov/magazine/issues/spring14/articles/spring14pg15-16.html Accessed August 11, 2016.  Facts about ADHD. Centers for Disease Control and Prevention cdc.gov/ncbddd/adhd/facts.html Accessed  August 8, 2016.  What causes ADHD? netdoctor.co.uk/conditions/adhd/a5225/what-causes-adhd/ Updated January 23, 2014. Causes of ADHD: What we know today. healthychildren.org/English/health-issues/conditions/adhd/Pages/Causes-of-ADHD.aspx Updated November 21, 2015.  Hamblin J. Exercise is ADHD medication. The Atlantic. theatlantic.com/health/archive/2014/09/exercise-seems-to-be-beneficial-to-children/380844/ Accessed August 9, 2016.  Mercola J. Exercise can be an ADHD medication. fitness.mercola.com/sites/fitness/archive/2014/10/17/exercise-adhd-medication.aspx October 17, 2014.  Dye JM. Nutritional and dietary treatments for ADHD. healing-arts.org/children/ADHD/nutritional.htm#return Accessed August 11, 2016.  Diet and attention deficit hyperactivity disorder. Harvard Mental Health Letter. health.harvard.edu/newsletter_article/Diet-and-attention-deficit-hyperactivity-disorder Accessed  August 9, 2016.   Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Watch Ramila's advice about items to ban from your pantry. Amazing... I’m feel better already!! I’ve been experiencing adrenal exhaustion, not being able to sleep and daily headache from dehydration, so now am taking some herbal supplements, a tonic and vitamins to get my groove back!! After 3 days I’m already sleeping better and headaches are just about gone. - Tracey S, Ottawa [facebooklike]        [twittertweet]        [lnkdinshare]        [googleplusone]

SIMPLE, HEALTHY, DELICIOUS SUMMER TREATS – JULY 2016 – VOLUME 8 ISSUE 4

With all the fresh fruits and vegetables coming into the market at this time of year, I want to focus on some simple, healthy summer treats this month. While I've designed them with kids in mind, I'm sure you'll agree that adults will enjoy them just as much. This newsletter is based largely on a recent interview I did with CTV Morning Live. 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. Volume 8, Issue 4 Simple, Healthy, Delicious Summer Treats - Enjoy! Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com Simple, Healthy, Delicious Summer Treats - Enjoy! My main feature is popsicles - four different kinds. The first (see recipes below) features 3 colourful layers, with no food dyes - the bottom layer (you actually add the layers in the opposite order when you're making this) of mangos, then strawberries, and kiwi on top. All fruits are blended and added individually after freezing the previous layer for 15-30 minutes. As well as using a standard popsicle shape, these can also be made in the shape of a cup cake.     There are also recipes (below) for creamsicles, yogurt popsicles and blueberry freezies.   In addition, I've provided you with recipes for two types of ice cream, suggestions for fruit skewers and a chocolate pudding that makes an excellent dip for the fruit skewers. The pudding contains avocado, so it is rich in protein, and no one would suspect it was there. This pudding is the only one with a little sweetener added - maple syrup - and none of the other recipes contain any added sugar or other sweetener.   Avoid Sugars, Dyes and Other Food Additives This topic is huge and here we can only scratch the surface, however, here are some basic tips.   What is a food additive? Food additives are substances added to food to preserve flavour or enhance its taste and appearance. Sugars and dyes are probably the most common types of additive.   Why you should avoid added sugars: Added sugar contains no essential nutrients and is bad for your teeth. Added sugar, and especially HFCS (high fructose corn syrup), is high in fructose which can overload your liver. If you eat too much fructose (and especially if you are sedentary and eat a lot of processed foods), the liver will convert it into fat. Overloading the liver with fructose can cause non-alcoholic fatty liver disease (NAFLD). People with NAFLD consume 2 to 3 times as much fructose as the average person. Sugar can cause insulin resistance, which is a stepping stone toward metabolic syndrome and type 2 diabetes. Sugar is a leading cause of obesity in both children and adults. In turn, obesity increases the risk of cardiovascular disease and several types of cancer, and other diseases and disabilities. It's not the fat in your diet, it's the sugar, or more specifically the fructose, that raises your cholesterol (small, dense LDL and oxidized LDL), and triglyceride levels which can lead to heart disease. The World Health Organization (WHO) recommends restricting added sugars to 5% of our dietary intake.  For the average person, this would be about 6 teaspoons (30 ml) of sugar per day - that's less than the amount in one can of sugar sweetened soft drink. While WHO concedes that 5% might be unrealistic for many people, they emphasize that the dietary intake of sugar definitely should not exceed 10%.   Food dyes   Food dyes are one of the most widely used and dangerous additives. There are many different food dyes with different risks, however the main points can be summarized: Several food dyes increase the risk of different types of cancer in laboratory animals. Some dyes are known carcinogens; for others, more research is needed but why take the risk? The other major area of concern is hyperactivity and other behavioural effects, particularly in children. Dyes are also linked to sensitivities and to asthma, among others. Detailed information is available in the CSPI's (Center for Science in the Public Interest) Food Dyes: A Rainbow of Risks (pdf).   There are many other additives, but this covers a major proportion of most peoples' exposure. In general, food additives are best avoided.   I hope you enjoy the recipes below, and that you're having a great summer!   Recipes POPSICLES   1. Fruit Pops blend kiwi and pour into popsicle mould 1/3 way up, freeze for 15 to 30 minutes blend strawberries and fill 1/3 way up freeze again blend mango and fill final 1/3 of mould freeze and enjoy 2. Creamsicles mix 1 scoop TNT formula (available at our clinic) in 60ml of water and 60 ml of pure mango juice pour into popsicle mould freeze and enjoy 3.  Frozen yogurt pops mix 2 scoops of the TNT formula with 60 ml of coconut milk and 60 ml of Greek yogurt, shake to combine pour into popsicle mould freeze and enjoy 4. Blueberry freezies pour coconut water into mould and drop in a few blueberries freeze and enjoy   ICE CREAMS   Choco-banana ice cream 2 frozen bananas  1 cup coconut milk  2 tsp coconut oil  2 tsp vanilla  2 tbsp raw cocoa powder  Optional: 1/2 cup of Greek yogurt Blend together, freeze and enjoy.   Piña Colada ice cream 2 cups frozen pineapple 1 cup coconut milk  4 tbsp shredded coconut  Optional: 1 scoop protein powder (Nature's Harvest works well and is available at our clinic) Blend together, freeze and enjoy.   PUDDING   Chocolate avocado pudding 1 medium avocado 1/2 cup almond or coconut milk  1 tbsp maple syrup  1 tbsp raw cocoa powder  pinch of salt pinch of cinnamon  Blend together, chill and enjoy.   FRUIT SKEWERS fruit of your choice cut into equal sized pieces to fit on bamboo skewers evenly  the chocolate avocado pudding makes a great dip for these Watch Ramila's CTV Morning Live feature about Healthy Summer Snacks to see all of the treats described here. Supplements for Success There are a couple of Nature's Sunshine products that you can use in these recipes. You can find information about these products and purchase them in our online store: TNT Nature's Harvest   For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Visit our website where you can see back issues of this newsletter, information about services, products and our clinic, and order products. References: Food additive. Wikipedia, the free encyclopedia. en.wikipedia.org/wiki/Food_additive Accessed July 5, 2016. Gunnars K. 10 disturbing reasons why sugar is bad for you. authoritynutrition.com/10-disturbing-reasons-why-sugar-is-bad/ September 2013. Accessed July 4, 2016. Branswell H. Eating sugar causes massive health problems, says WHO. The Canadian Press. huffingtonpost.ca/2014/03/05/eating-sugar_n_4903790.html Accessed July 4, 2016. Mercola J. Are you or your family eating toxic food dyes? February 24, 2011. articles.mercola.com/sites/articles/archive/2011/02/24/are-you-or-your-family-eating-toxic-food-dyes.aspx Accessed July 4, 2016.  Kobylewski S, Jacobson ME. Food Dyes: A Rainbow of Risks. Washington, DC: Center for Science in the Public Interest, 2010. cspinet.org/new/pdf/food-dyes-rainbow-of-risks.pdf   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. After several years of searching for relief, a friend has recommended I see Ramila. I suffered from debilitating environmental and food allergies, and such fatigue that walking up a flight of stairs was difficult. Within a few minutes of my first visit I knew I was in good hands with Ramila, as she had the uncanny ability to understand my problem and therefore get to the root of my illness.   For my path to wellness, Ramila had suggested sensitivity clearing for my allergies, as well as herbal supplements. I also gained tremendous relief from her emotional release technique. After each treatment I felt a huge weight lifted from my shoulders, I would never have believed how your emotions could play such a pivotal role in your physical well-being. Today I am happy to report health, wellness and serenity that I never thought possible.   - A.J., Ottawa, ON

Healthy Summer Treats

Why buy processed, sugar filled treats for your kids when you can have fun in the kitchen together making homemade healthy versions. 

Here are the recipes for the treats Ramila talked about today June 27, 2016 on Ottawa CTV Morning Live

Healthy Summer Treat Recipes

- all homemade, without preservatives, or food colourings.

View fullsize

POPSICLES

1. FRUIT POPS
- blend kiwi and pour into popsicle mould 1/3 way up, freeze for 30mins, 
- then blend strawberries and fill 1/3 way up freeze again, 
- then blend mango and fill final 1/3 of mould. Freeze and enjoy

2. CREAMSICLE
- mix 1 scoop TNT formula (available at our clinic) in 60ml of water and 60 ml of pure mango juice. 
- pour into popsicle mould, freeze and enjoy

3.  FROZEN YOGURT POP
- mix 2 scoop of the TNT formula, with 60 ml of coconut milk and 60 ml of yogurt, shake to combine
- pour into popsicle mould, freeze and enjoy

4. BLUEBERRY FREEZY
- pour coconut water into mould and drop in a few blueberries, freeze and enjoy  

ICE CREAMS

1. CHOCO-BANANA ICE CREAM
- 2 frozen bananas
- 1 cup coconut milk
- 2 tsp coconut oil
- 2 tsp vanilla
- 2 tbsp raw cocoa powder
Optional: 1/2 cup of greek yogurt

Blend together, freeze and enjoy

2. PINA COLADA ICE CREAM
- 2 cups frozen pineapple
- 1 cup coconut milk
- 4 tbsp shredded coconut
Optional: 1 scoop protein powder

PUDDING

1. CHOCOLATE AVOCADO PUDDING
- 1 medium avocado
- 1/2 cup almond or coconut milk
- 1 tbsp maple syrup
- 1 tbsp raw cocoa powder
- pinch of salt
- pinch of cinnamon
- blend together, chill and enjoy 

FRUIT SKEWERS

- fruit of choice to make skewers, cut into equal sized pieces to fit on bamboo skewers evenly
- can use the chocolate avocado pudding as a dip for these

HOW TO FIGHT PARASITIC DISEASES – JUNE 2016 – VOLUME 8 ISSUE 3

Living in Canada, we may be inclined to think that infectious and parasitic diseases are not a major health concern, but we would be wrong! It's estimated that one in three Americans has a parasitic infection and, while the percentage may be lower in Canada, at least partly due to our generally cooler climate, there are still many ways we can come in contact with parasites. So, even though it may not exactly be an appetizing topic, it's a really good idea to know what you might do if ever you find yourself with this problem. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Volume 8, Issue 3 How to Fight Parasitic Diseases Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com How to Fight Parasitic Diseases Types of parasites   There are three main categories of parasites: Protozoa, including Entamoeba histolytica, Giardia lamblia and Cryptosporidium parvum. They are microscopic one-celled organisms that can be free-living or parasitic in nature. They are able to multiply in humans, which contributes to their survival and also permits serious infections to develop from just a single organism. Helminths are large multicellular organisms that are generally visible to the naked eye as adults. They can also be either free-living or parasitic. The adult form cannot multiply in humans. They include flatworms (platyhelminths), e.g. tapeworms (cestodes); thorny-headed worms (acanthocephalins); and roundworms (nematodes). They generally reside in the gastrointestinal tract, blood, lymphatic system or subcutaneous tissues. However, the immature states (larvae) can infect various body tissues. Ectoparasites - While the term can broadly include blood-sucking arthropods, such as mosquitoes, it is generally used to refer to organisms like ticks, fleas, lice and mites that attach or burrow into the skin and remain there for relatively long periods of time, e.g. weeks to months. Arthropods are important because they cause disease in their own right, but are even more important as vectors, or transmitters, of many different pathogens that in turn cause a major amount of illness and mortality from the diseases they cause. For example, in this category, world-wide, malaria causes the most deaths. How would I come in contact with a parasite? Water In Canada, Giardia and Cryptosporidium can be found in drinking water that has not been filtered. Giardia causes an intestinal illness called giardiasis or "beaver fever". These parasites can also exist in bodies of fresh water, i.e. rivers and lakes. Food One source is food imported to Canada from countries where contamination by parasites is more likely; this can include produce. Undercooked meat or raw fish are potential sources of parasitic infections regardless of their place of origin. International travel Travel to countries where parasitic infections are more common can result in bringing them home. Contact with an infected person Close contact, e.g. with children in daycare centres, and also sexual contact, can spread parasitic infections. Having a weakened immune system Seniors and children are more likely to be infected, as well as anyone with a compromised immune system. Symptoms, Treatment and Avoidance What are the symptoms of a parasitic infection?   The symptoms, and their severity, may differ depending on the parasite, but the most common symptoms include: abdominal pain diarrhea nausea or vomiting gas or bloating dysentery (loose stools containing blood and mucus) rash or itching around the rectum or vulva stomach pain or tenderness feeling tired weight loss passing a worm in your stool (may look like a piece of spaghetti) Note that in some cases, people are symptom-free.   How can parasitic infections be treated?   Parasitic infections can be treated with antiparasitic drugs or antibiotics, depending on the parasite. However, re-infection is common, and there is concern about the development of drug resistance. Alternative medicine treatments are also available, and I personally recommend Nature's Sunshine's Para Pak, often in combination with other antiparasitic supplements, such as garlic, digestive enzymes and probiotics (see the section on supplements below). Avoid refined carbohydrates (which feed the parasite) and eat more fibre (which can get rid of worms). If you suspect you have a parasitic infection, please call me for an appointment at 613.829.0427. I can determine the best combination of supplements for your situation.   What can I do to avoid infection? drink clean, bottled water when travelling if you are pregnant, avoid cat litter and feces practice safe sex wash your hands, especially when coming into contact with contaminated food, water and feces cook food to recommended temperatures and practice good hygiene avoid swallowing water in lakes, streams or ponds water stored in glass or stainless steel containers is generally safer than water stored in plastic when you travel, research your destination before you depart to obtain information on outbreaks and preventive measures It is estimated that the large majority of reported cases of food-borne illness in the United States (and no doubt in Canada, as well) are caused by a lack of hygiene and food-handling errors in the home and commercial kitchen. Thus food-borne illness could be greatly reduced if everyone learned simple, safe food-handling and preparation procedures.   I wish you a safe, enjoyable and parasite-free summer! Supplements for Success There are a number of Nature's Sunshine supplements that can help you deal with a parasitic infection. You can find information about these products and purchase them in our online store: Para Pak Silver Guard Garlic, High Potency Black Walnut Protease Plus Acidophilus Bifidobacterium Bifidophilus Flora Force Digestive Enzymes For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. References: Oz M. Parasites: could they be making your sick? doctoroz.com/article/parasites-could-they-be-making-you-sick October 29, 2013. About parasites. CDC cdc.gov/parasites/about.html March 5, 2014.  Intestinal parasites. University of Maryland Medical Center. umm.edu/health/medical/altmed/condition/intestinal-parasites Accessed June 2, 2016.  The problem of parasitic diseases. Centre for Host-Parasite Interactions, McGill University. mcgill.ca/chpi/centre/diseases Accessed June 2, 2016.  Parasitic disease. Wikipedia. en.wikipedia.org/wiki/Parasitic_disease Accessed June 2, 2016. Kinman T. Parasitic infections. May 30, 2013 healthline.com/health/parasitic-infections#Overview1 Preventing parasitic infections. coreonehealth.com/preventing-parasitic-infections Accessed June 13, 2016. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Amazing... I'm feel better already!! I've been experiencing adrenal exhaustion, not being able to sleep and daily headache from dehydration, so now taking some herbal supplements, a tonic and vitamins to get my groove back!! Apparently burning the candle at both ends for twelve years will do that to you. After three days I'm already sleeping better and headaches are just about gone. Going back in a couple of weeks to do the emotional cleanse/release and in a month to check my adrenal glands making sure I’m back to 'normal'. - Tracey S, Ottawa

THE POWER OF POSITIVE THINKING – MAY 2016 – VOLUME 8 ISSUE 2

The power of positive thinking gets a lot of attention these days, and I'd like to take a look at it this month. After all, it's easier to be more positive with the longer days and warmer weather at this time of year! However, some balance is necessary. When we go through difficult times, it's a mistake to deny our feelings or problems; we won't solve them by putting on a smile and ignoring them.   As a side note, for those who are less than happy, do not despair. A study was published in the Lancet recently which found that happiness had no effect on mortality. Women in the study who reported being happier, did not live longer. While ill health can result in unhappiness (and was controlled for in the analysis), the reverse was not seen in this large study.   However, there is evidence that by changing our thoughts and beliefs, we can change ourselves. For example, Joe Dispenza advocates changing your mind to change yourself, and provides convincing evidence that this really works. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Volume 8, Issue 2 The Power of Positive Thinking Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com The Power of Positive Thinking Positive thinking does not mean ignoring anything negative, but rather approaching negative situations with the expectation of a positive outcome. This can be as simple as a valuable lesson learned from the negative experience, or emerging as a stronger person better able to cope with adversity.   It's not as simple as just thinking positive thoughts - we need to act in positive ways, too. Studies have shown, for example, that smiling actually produces physical changes in the body so you actually feel happy, even if you didn't to begin with.   Also, positive affirmations must be believable to you. Anything that you don't believe will not have the desired effect - it will just make you feel worse.   Benefits of a positive mindset   When you experience positive emotions, you see more possibilities in your life. You have challenges for which you are able to find solutions, not insurmountable problems with no solution in sight. You develop an enhanced ability to build skills and develop resources for later use.   Happy for No Reason by Marci Shimoff is an excellent book. To learn how to be truly happy, she interviewed 100 truly happy people from all walks of life, many of whom had come through very difficult situations - they weren't handed happiness on a silver platter! She outlines 21 habits that happy people share: Focus on solutions. Look for the lesson and the gift. Make peace with yourself. Question your thoughts. Don't believe everything you think. Go beyond the mind and let go. Free yourself from your negative thoughts and feelings. Incline your mind toward joy. Focus on gratitude. Practice forgiveness. Spread 'loving kindness'. Nourish your body. Energize your body. Tune in to your body's wisdom. Invite connection with your higher power. Listen to your inner voice. Trust life's unfolding. Find your passion. Follow the inspiration of the moment. Contribute to something greater than yourself. Tend to your relationships. Surround yourself with support. See the world as your family. This list barely scratches the surface of this book. I highly recommend it.   How to Become a More Positive Person Here are a few tips to help you be more positive: Identify negative thinking so you can stop the negative spiral. Look for: Filtering. You magnify the negative aspects and filter out the positive aspects of a situation. Personalizing. When something bad happens, you automatically blame yourself. Don't take anything personally! Catastrophizing. You automatically anticipate the worst. One small thing goes wrong, and you assume the whole day will be a disaster. Polarizing. You see things only as good or bad, you're either perfect or a total failure; there is no middle ground.   Start a gratitude journal. Gratitude is very healthy! Every day, preferably in the evening, write down 5 things for which you are grateful for that day. Just thinking about gratitude is less effective than writing. If you write in your gratitude journal every day for 21 days, it will become a habit that will be easy to maintain. It will change your thought patterns; you'll notice many more things to be grateful for. Do something for someone else. This takes your mind off your problems, and gives you a sense of accomplishment. Give back. According to your ability and your interests, support charitable causes. Do something nice for yourself. Treat yourself well every day; you deserve it. Schedule play time. Meditate. Meditation calms the mind, and helps you maintain a more positive outlook. This can be done in as little as 10 minutes a day; it doesn't have to take hours. Try yoga. Like meditation, yoga is calming and can help you enter a meditative state. Surround yourself with positive people. This may be easier said than done, but try following the 80/20 rule, that is, limit your exposure to negative people to 20% of your time, fill the other 80% with positive people. Follow a healthy lifestyle. Everything is easier when you are well rested, eat healthy food, get enough exercise and manage stress well. Practice positive self-talk. Don't say anything to yourself that you wouldn't say to anyone else. Be kind and encouraging to yourself.  Have a clearly defined purpose in life. If you're focused on, and working toward a goal, you will feel more positive. Supplements for Success There are a number of Nature's Sunshine supplements to help you be healthy (and happier). You can find information about these products and purchase them in our online store: Super Vitamins & Minerals Zambroza Vitamin D Vitamin B Complex GreenZone Zerenity To your positive mindset and happiness! For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. References: Liu B, Flood S, Pirie K, Green J, Peto R, Beral V. for the Million Women Study Collaborators. Does happiness itself directly affect mortality? The prospective UK Million Women Study. Lancet 2016; 387:874-881.  Grady D. Happiness doesn't bring good health, study finds. New York Times, December 9, 2015. nytimes.com/2015/12/10/health/happiness-health-study.html?emc=eta1&_r=0 Dispenza J. Breaking the Habit of Being Yourself. Carlsbad, CA: Hay House Inc., 2012. Clear J. 12 activities that boost positive thinking. jamesclear.com  Accessed May 16, 2016.  Mayo Clinic Staff. Positive thinking: stop negative self-talk to reduce stress. mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950 Accessed May 16, 2016.  Clear J. The science of positive thinking: how positive thoughts build your skill, boost your health, and improve your work. Huffington Post. huffingtonpost.com/james-clear/positive-thinking_b_3512202.html  Accessed May 16, 2016. Shimoff M, Kline C. Happy for No Reason. New York: Atria Paperback, 2008. 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. Ramilas art is a timeless combination of traditional spiritual healing and neuroscience based on constant research. I have no doubt that Ramila’s healthcare practices are way ahead of their time and are the future of healthcare.   - Wares

WHAT DOES SUCCESS MEAN TO YOU? – APRIL 2016 – VOLUME 8 ISSUE 1

Here's my question to you this month: what does success mean to you? There are many definitions of success, and different areas of our lives where we may be more (or less) concerned about being successful. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Volume 8, Issue 1 What does Success Mean to You? Anti-aging Foods Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com What does Success Mean to You? Different authors may define the areas of our lives somewhat differently, but a list could include: health business/career academic financial relationships personal professional spiritual development service and contribution How do you decide if you're successful? I think it's important to decide what success means to you, not to anybody else. And your definition may change over time, which is fine too. It is important that all areas of your life are in balance.   Setting goals to achieve your definition of success is key. Once you're clear about what you want, you need to be committed to achieving your goals, and to be mindful. Once you know what your goals are, it's important to live in the present, not in the past or future.   One question that can be used to define your level of success is, how happy are you? For example, financial success at the expense of relationships and health is unlikely to result in happiness.   Gratitude   I suggest taking a look at your current situation, and first giving yourself credit for all you have to be grateful for, and the parts of your life that are working well - or are successful. I highly recommend writing down 5 things you're grateful for at the end of each day. If you do this for 21 days, you'll develop the habit of thinking about things you are grateful for. Of course, it's best to continue this practice on a long term basis.   Setting goals   Next, if you've identified one or more areas of your life where you'd like to improve or increase your level of success, it's important to set priorities. Once you do this, it's best to focus for now on your highest priority goal.   Steps to achieving a goal: Be clear about what you desire. Use only positive language; 'wanting' is needy - that is not positive, and will keep you 'wanting', rather than achieving your goal. Imagine or visualize what your life will be like when you've achieved your goal. Act! Take action to reach your goal. Positive thought alone won't get you there. Detach yourself from the outcome. Do what you can to achieve your goal, but then just allow the outcome. Often, the 'Universe' has an even better plan for us which will become evident to us as long as we are detached from the outcome. Be concerned with the 'what', not the 'how'. Another way to look at achieving goals is the 'Be, do, have' paradigm. Most of us were taught the opposite (have, do, be) - we think when we 'have' something, only then will we 'do' what we want and 'be' happy. In fact, the opposite is true.   Start by 'being' - another way to think of this is to 'act as if'. For example, if you set your sights on a promotion at work, the first step is to 'act as if' you already have that promotion - be that person. Do what a person in that job would do, such as take on more responsibility, dress the part, act the part, be the part. Then you will soon have the promotion.     When is Enough Enough? Avoid perfectionism   You may think perfectionism will give you the best results, but nothing could be farther from the truth. Perfectionism creates unrealistic expectations - for yourself or others, or both. Then you judge yourself and others. On the other hand, if you accept yourself and others, for who and what you/they are, there is no need to judge them. You may wish to change yourself, but without judgment. You cannot change others - that's something only they can do, when they are ready and on their own terms. So letting go of the resistance created by judging will help both you and them. This is easier said than done, and entire books have been written on this topic, but this may give you something to think about.   You may think failure is a bad thing, but the only way we can really learn is by failing. Anyone who has never failed, hasn't done very much! The important thing is to learn from our mistakes.   You are enough now   No external success will make you feel successful or 'enough'. That can only come from within. It's easy to say, but just how do you convince yourself? Back to the 'be, do, have' paradigm. Know that you are enough now, no matter what problems or challenges you face. Everyone is enough, and you are no exception. Once you accept yourself as you are, any changes you feel you would like to make will be much easier. Guaranteed!     Famous people define success:   "Success is liking who you are, liking what you do, and liking how you do it." - Maya Angelou   "The more you're actively and practically engaged, the more successful you will feel." - Richard Branson   "Success in life could be defined as the continued expansion of happiness and the progressive realization of worthy goals." - Deepak Chopra   "Success is 1% inspiration, 99% perspiration." - Thomas Edison   Here's to your success! Supplements for Success There are a number of Nature's Sunshine supplements that can successfully help you to be healthy. You can find information about these products and purchase them in our online store: Super Vitamins & Minerals Zambroza Vitamin D Vitamin B Complex GreenZone For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. References: Hay L, Richardson C. You Can Create an Exceptional Life. Carlsbad, CA: Hay House Inc., 2011. Haden J. The best definition of success is the one you never use. May 14, 2013, linkedin.com/pulse/20130314115932-20017018-the-best-definition-of-success-is-the-one-you-never-use  Accessed February 29, 2016. Whitman C. Perfect Pictures. Newburgh, Indiana: GMA Publishing, 2003.  Baer D. How 9 incredibly successful people define success. Business Insider.   businessinsider.com/how-9-incredibly-successful-people-define-success-2014-5 Accessed February 29, 2016. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Watch Ramila's latest CTV segment about anti-aging foods. Have you ever been to a funhouse and looked at yourself in the mirror only to see someone you did not recognize? That is how I saw myself for many years until I went to Ramila for emotional release therapy. - Patricia R., Ottawa

HOW MUCH PROTEIN DO WE NEED? - MARCH 2016 - VOLUME 7, ISSUE 12

More and more people are becoming conscious of their diet and how it affects their health. In addition, there is increasing concern over the environmental effects of producing meat. I think we accept that vegetables and fruits are good for us, but many of us don't eat as if we believe that. Many people think it's difficult or impossible to get enough protein from a vegetarian diet or, at the very least, the protein is 'incomplete'. I'm not suggesting that everyone should be vegetarian, but I would like to show you how vegetables can provide generous amounts of complete protein. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Volume 7, Issue 12 How Much Protein Do We Need? Holiday Drinks Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com How Much Protein Do We Need? The first question is, how much protein do we need? The US Recommended Daily Allowance is 0.8 grams of protein for every kilogram that we weigh, or about 0.36 grams per pound. When allowances are made for the fact that some plant proteins are digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a total of 0.9 gram of protein per kilogram body weight, or 0.41 grams per pound. For example, a vegetarian who weighs 150 pounds should consume 150 x 0.41 = 61.5 grams of protein per day. It's very easy for a vegan/vegetarian diet to meet the recommendations for protein, as long as calorie intake is adequate. Although protein is certainly an essential nutrient which plays many key roles in our bodies, we do not need huge quantities of it. Only about one calorie out of every 10 we consume from a vegetarian diet needs to come from protein. How is vegetarianism defined? A vegan eats no animal products whatsoever, including dairy and honey. A lacto-vegetarian eats no animal products (including eggs and fish), but consumes dairy products. An ovo-lacto-vegetarian eats dairy products including eggs. A pescatarian includes fish in their diet. Why do people think it's hard to obtain enough protein from a vegetarian diet? A vegetarian diet that's high in refined carbohydrates, such as refined flour and sugar, as well as fats will likely be low in protein. Even fruit doesn't contain much protein. North Americans tend to eat high carbohydrate diets which may account for the misperception that it's hard to get enough protein without meat or fish. But people overlook the generous amounts of protein in many vegetables and other plant-based foods. Protein in Vegetables and Plant-Based Foods Nearly all vegetables, beans/legumes, grains, nuts and seeds contain some or a lot of protein. Strict protein combining is not necessary; eating a varied diet is much more important. What does that mean? Protein is made up of amino acids, and we have a biological requirement for amino acids, not for protein. Humans cannot make 9 of the 20 common amino acids, so these amino acids are considered essential, i.e. they must come from our diet. Examples of non-animal high quality protein include soybeans, quinoa and spinach. Most vegetables have high quality, complete protein. In some cases, the amounts of one or two amino acids may be low. For example, grains are generally lower in the essential amino acid, lysine, and legumes are lower in methionine, another essential amino acid. In fact, this is why it is common practice to combine grains and legumes, for example, rice and lentils. See the protein content of several vegan foods in the following table. Protein Content of Selected Vegan Foods FOOD AMOUNT PROTEIN PROTEIN     (gm) (gm/100 cal) Tempeh 1 cup 31 9.6 Soybeans, cooked 1 cup 29 9.6 Seitan 3 ounces 21 17.5 Lentils, cooked 1 cup 18 7.8 Black beans, cooked 1 cup 15 6.7 Kidney beans, cooked 1 cup 15 6.8 Chickpeas, cooked 1 cup 15 5.4 Pinto beans, cooked 1 cup 15 6.3 Lima beans, cooked 1 cup 15 6.8 Black-eyed peas, cooked 1 cup 13 6.7 Veggie burger 1 patty 13 18.6 Veggie baked beans 1 cup 12 5 Tofu, firm 4 ounces 11 10.6 Tofu, regular 4 ounces 10 10.7 Bagel 1 med. (3.5 oz) 10 3.9 Quinoa, cooked 1 cup 8 3.7 Peas, cooked 1 cup 8 6.6 Textured Vegetable Protein (TVP), cooked 1/2 cup 8 15 Peanut butter 2 Tbsp 8 4.1 Veggie dog 1 link 8 13.3 Spaghetti, cooked 1 cup 8 3.7 Almonds 1/4 cup 8 3.7 Soy milk, commercial, plain 1 cup 7 7 Whole wheat bread 2 slices 7 5.2 Almond butter 2 Tbsp 7 3.4 Soy yogurt, plain 8 ounces 6 4 Bulgur, cooked 1 cup 6 3.7 Sunflower seeds 1/4 cup 6 3.3 Cashews 1/4 cup 5 2.7 Spinach, cooked 1 cup 5 13 Broccoli, cooked 1 cup 4 6.7 Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers' information. The Vegetarian Resource Group, vrg.org The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day. Another excellent source of vegetable protein comes from the Portobello mushroom - one mushroom contains 5 gm of fibre. The following are examples of high protein vegetarian meals and snacks: Breakfast (Protein - 19.3 gm total without nut butter or yogurt) 1 cup cooked oatmeal - 6.0 gm 2 tbsp hemp seeds - 5.0 gm 1 tbsp chia seeds - 3.0 gm 1/2 cup almond milk - 1.0 gm 1 oz walnuts - 4.3 gm or add 2 tbsp peanut butter - 8.0 gm (27.3 gm total)     2 tbsp almond butter - 7.0 gm (26.3 gm total)     1/2 cup Greek yogurt* - 5.0 gm (24.3 gm total) Lunch salad (Protein - 27.7 gm total) 1/2 cup black beans - 7.5 gm 1 cup quinoa - 9.0 gm 1/2 cup kale - 1.2 gm 1/4 cup almonds - 8.0 gm 1/2 avocado - 2.0 gm Dinner (Protein - 34.4 gm total with lentils or tofu; or 27.0 gm with tofu burger and white rice) 1 cup broccoli - 4.0 gm     or 1/2 cup cooked peas - 4.0 gm 1 cup brown rice - 8.4 gm     or white rice - 4.0 gm 1 cup lentils - 18.0 gm Salad bonus: Or add tofu as the main protein instead of lentils: Tofu (114 gm) - 18.0 gm     or tofu burger - 15.0 gm Snacks 1/2 cup hummus - 6.0 gm 1 cup cottage cheese* - 11.0 gm 1 cup Greek yogurt* - 10.0 gm Allegro cheese (1 cm x 3 cm x 3 cm) - 11.0 gm * If lacto-vegetarian I hope you find this helpful, and that you are encouraged to obtain more protein from plant sources. Supplements Nature's Sunshine supplements can help you with obtaining protein from vegetable protein. You can find information about these products and purchase them in our online store: GreenZone Nature's Gold 1 Nature's Gold 2 Nature's Harvest Nutri-Burn Vanilla SmartMeal (Vanilla) 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. Reference: Mangels R. Protein in the vegan diet. vrg.org/nutrition/protein.php  Accessed March 3, 2016. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Watch this video on healthy drinks that you can prepare for Easter. When I met with Ramila, I was impressed with the personal touch she added to our first consultation. I felt as though she truly understood, and knew what I was talking about. Thank you SO much, Ramila. I can’t imagine not having met you. - MF [facebooklike]        [twittertweet]

HOW TO KEEP YOUR HEART HEALTHY - FEBRUARY 2016 - VOLUME 7, ISSUE 11

I hope you had a happy Valentine's day! While our attention is on the heart this month, here are some tips for keeping your heart healthy. Some of them may surprise you! Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Volume 7, Issue 11 How to Keep Your Heart Healthy Featured Service Ramila Padiachy Doctorate of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com How to Keep your Heart Healthy A healthy lifestyle will keep your heart healthier. You may find it easier to take some small steps rather than trying to make more major changes - it's always better to start somewhere than do nothing. Here are some small steps that will help you get started: Take a 10 minute walk. If you don't exercise at all, a short walk is a great way to start. You can gradually take longer walks as you get more fit. Give yourself a lift. Lifting a hardcover book or a 2 pound weight a few times a day can help tone your arms and, when that becomes easy (or if it already is easy), you can gradually lift heavier items. Eat one extra fruit or vegetable a day. Fruits and vegetables are good for your entire body, and are inexpensive. Stop drinking your calories. Cutting out just one sugar-sweetened soft drink or high calorie latte can easily save you 100 calories per day. Over a year, that amounts to a 10-pound weight loss. Have a handful of nuts. Walnuts, almonds, peanuts and other nuts are good for your heart. They are a great substitute for chips or cookies, and are delicious in salads for a tasty crunch. Eat fish and seafood instead of red meat once or twice a week. It's good for the heart, the brain and the waistline. Wash your hands often with soap and water. It protects your heart because flu, pneumonia and other infections can be very hard on the heart. Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax, fall asleep, and lower blood pressure. Count your blessings. Make a point of writing down 5 things for which you are grateful every day. Gratitude is linked to better health, longer life and greater well-being, whereas chronic anger, worry and hostility contribute to high blood pressure and heart disease. Up your Game Of course, there are several more major steps you can take: Give up smoking (both 'real' and electronic). Did you know that smoking kills more people from heart disease than lung cancer? A year after you quit, your risk of a heart attack falls to about half that of a smoker. Get enough, good quality sleep. In one study, people who slept 7 hours per night had less calcium in their arteries (an early sign of heart disease) than people who slept 5 hours or less or those who slept 9 hours or more. Seven to 8 hours is recommended. Maintain a healthy weight. The easiest way to know if you need to slim down is to calculate your body mass index (BMI). This, as you may know, is based on your weight in relation to your height. You can easily find websites that will do the calculation for you. You're considered overweight if your BMI is 25-29.9, and a BMI of 30 or more is considered 'obese'. Your risk of heart disease increases as your BMI increases from 25 on up. Get active. Aim for 30 minutes a day of exercise at least as vigorous as brisk walking, 5 days a week. Keep the pressure off. Get your blood pressure checked regularly. Many people are able to keep their blood pressure in the healthy range by following an eating plan, such as the DASH diet or the Mediterranean diet. Of course, physical activity, sleep and managing stress are also very important. Avoid inflammation. In particular, good dental hygiene helps prevent inflammation from spreading from the mouth to the rest of the body, including the heart, where it can contribute to heart disease. Avoid trans fats. Look for hydrogenated or partially hydrogenated fats on labels and stay away from them! Many still believe that we also need to avoid saturated fats, but there is increasing evidence that they are not a problem. For example, in Sweden, the incidence of acute myocardial infarction (heart attack) has been going down even as butter sales have more than doubled. Researchers at Cambridge University have found that saturated fat does not cause heart disease, while so-called 'healthy' polyunsaturated fats do not prevent cardiovascular problems. Eat plenty of fibre - at least 30 g a day to lower your risk of heart disease. Fruit and vegetables are an ideal source, as well as whole grains, such as oats, brown rice and, if you're not sensitive to gluten, whole wheat and bran. Salt - it can actually be dangerous to cut down too much on salt. Research has shown that patients with heart failure who cut down on their salt intake were 85% more likely to die or require hospitalization that those who did not. What's important is the type of salt you consume. Himalayan salt or sea salt that contains other minerals is healthy, whereas refined salt that contains only sodium is much less healthy.   Alcohol - one or 2 drinks may be fine, but more can increase blood pressure. Dark chocolate is cardioprotective, including lowering blood pressure, improving lipid profile, and helping prevent atrial fibrillation. It is also anti-diabetic, anti-thrombotic, anti-inflammatory, slows progression of periodontitis, improves exercise endurance, protects vision, neuroprotective, reduces stress hormones, and is anti-carcinogenic. Quite an impressive list! But do note that the emphasis is on dark chocolate, and unprocessed chocolate is better than processed. Enjoy! In moderation, of course. And finally, "don't worry, be happy". Laughing reduces stress which improves heart function. Researchers have found that people with heart disease are 40% less likely to laugh compared to other people the same age without heart disease. Make a point of focusing on things you enjoy and make you laugh every day. Supplements There are a number of Nature's Sunshine supplements that can help with heart health. You can find information about these products and purchase them in our online store: Arginine plus mixed berry CardioxLDL CoQ10 - 50 or 100 mg Grapine Bloodpressurex Super Omega 3 Vitamin E with Selenium Psyllium Psyllium Hulls Vitamin D3 Zambroza 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: 10 small steps for better heart health. Healthbeat. health.harvard.edu/healthbeat/10-small-steps-for-better-heart-health Accessed February 8, 2016. Top 10 healthy heart tips. nhs.uk/Livewell/Healthyhearts/Pages/Healthy-heart-tips.aspx  Accessed February 8, 2016. MacMillan A. 10 tips for better heart health. WebMD  webmd.com/heart/features/12-tips-for-better-heart-health Accessed February 16, 2016.   Eenfeldt A. Dramatically improved heart health in Sweden! In: Heart Disease, Saturated Fat. November 24, 2014. dietdoctor.com/dramatically-improved-heart-health-in-sweden Accessed February 8, 2016. Knapton S. No link found between saturated fat and heart disease. The Telegraph. telegraph.co.uk/journalists/sarah-knapton/10703970/No-link-found-between-saturated-fat-and-heart-disease.html Accessed February 8, 2016. Mercola J. Reducing salt intake might harm heart failure patients, study claims. February 8, 2016. articles.mercola.com/sites/articles/archive/2016/02/08/salt-intake-heart-failure.aspx Mercola J. The amazing health benefit of dark chocolate. February 8, 2016. articles.mercola.com/sites/articles/archive/2016/02/08/amazing-health-benefits-dark-chocolate.aspx How to improve daily heart function. wikihow.com/Improve-Daily-Heart-Function Accessed February 8, 2016. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. Iridology Analysis A non-invasive diagnostic tool used in alternative medicine, this alternative medical test is based on the theory that the iris reflects a person's well being. Practitioners use eye health to both diagnose your current state of health and predict future health problems. Find out more. It’s amazing how Ramila can study your eye and know what’s going on in your body. 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. - Jan F.

HOW YOU CAN HELP YOUR DIGESTIVE SYSTEM - JANUARY 2016 - VOLUME 7, ISSUE 10

Happy New Year! I hope you had a wonderful holiday season. In case you enjoyed all the great food that goes with the season just a little bit more than you intended, I thought it would be helpful to focus this month on some simple, natural ways we can help out our digestive system and liver (the liver is part of the digestive system but I think it deserves to be looked at separately). You'll see that simply including certain foods in your diet can be really beneficial to both the liver and the rest of the digestive system. This can include formal cleansing but it certainly doesn't have to. 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. Volume 7, Issue 10 How You Can Help Your Digestive System Featured Service 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 How You Can Help Your Digestive System Fibrous fruits and vegetables are among the most effective foods for cleaning out your digestive system. They don't just clean, they can also curb your appetite and make it a lot easier to cut down or cut out high calorie foods, and give your digestive system a chance to function optimally.   The top detoxifying vegetables are broccoli, broccoli sprouts, spinach, kale, asparagus, bok choy, watercress, radish, cauliflower, artichoke, garlic. Mung beans are extremely easy to digest, and absorb toxic residue from the intestinal wall. The best fruits are avocado, tomato, watermelon, guava, berries, lemons, oranges and limes. Seeds and nuts are recommended, including flax seed, pumpkin seeds, almonds, walnuts, hemp seeds, sesame seeds, chia, and sunflower seeds. Herbs and spices - You can steep herbs in water to make teas, and include spices in your cooking. Fennel can reduce bloating, gas and heartburn, while ginger is an effective anti-inflammatory. Ginseng boosts immunity and helps the body deal with stress. Mint soothes your digestive system and nutmeg helps restore regular bowel activity. Turmeric (or curcumin) helps cleanse your liver and boost your immunity. Fermented foods are gaining recognition for their benefit to gut health, immunity and the elimination of damaging bacteria. They improve uptake of nutrients from other food, and improve digestion of foods you may have difficulty with including high fibre foods. Good options include yogurt, kefir, sauerkraut, pickled vegetables and miso. Probiotics are also very helpful (See Supplements section). Avoid refined carbohydrates including food containing sugar and refined flour. Avoid processed foods. Drink plenty of water. The more hydrated you are, the fewer toxins will stay circulating in your body. Water is always important, whether or not you're making additional efforts to cleanse. It reduces hunger, improves digestion, improves bowel function, increases immunity and improves your metabolism. Water and herbal tea are the beverages of choice for detoxing. Eight, 8 ounce glasses is the minimum you need. As I've mentioned before, divide your weight in pounds by 2, and that's the number of ounces you should drink to a maximum of 100 oz. Catch up on sleep. Seven to 8 hours of good quality sleep a night is necessary for the other efforts you're making to be of maximum benefit. Be physically active! Nothing works as well in a sedentary person - to get the most out of any other measures you incorporate, you need to be physically active.  Physical activity is very important for weight control and bowel health. Please see our newsletter of July 2015. Learn to manage your stress. Stress results in the release of hormones that increase inflammation, which can interfere with all your other efforts. Meditation can be very beneficial. For more information, see our newsletter of March 2013. Avoid obvious environmental toxins. Don't tolerate second hand smoke. Avoid polluted air as much as you can. Eat organic foods whenever possible. Avoid foods that are commonly genetically modified unless they are specified as organic, including canola oil, soy and corn. How to Help Your Liver The liver is our personal detoxification system, or vacuum cleaner, but sometimes it can use some help, especially if we've been causing it to work harder than usual over the holidays. Think of liver detoxification as an 'oil change' - your car needs fresh oil to function well, and your liver needs some care too. The liver supports weight loss because it helps to create and process enzymes called lipase that digest fats. When we eat poorly, the liver makes more fat to store the toxins and keeps us overweight. The liver also: stores vitamins and iron converts stored sugar to usable sugar when the body's sugar levels fall below normal produces bile which is needed to digest fats breaks down hemoglobin as well as insulin and other hormones destroys old red blood cells. Probably the leading health risk to the liver is the development of non-alcoholic fatty liver disease (NAFLD) from consuming too much sugar. It's definitely more common than fatty liver disease due to alcohol consumption. Much of what we've already seen is good - and bad - for the digestive system is also good or bad for the liver. Foods that cleanse the liver include: garlic; onions; beets; carrots; leafy green vegetables; cruciferous vegetables including cabbage and Brussels sprouts; tomatoes; avocados; apples; alternative grains such as quinoa, millet and buckwheat; green tea; citrus fruits including grapefruit, lemons and limes; walnuts; artichoke; asparagus; kale; collard greens; sesame seeds; flax seeds; fennel; ginger; basil; parsley; beans; dandelion; fish oil; olive oil; and, perhaps surprisingly, eggs. It is hypothesized that the healthy cholesterol in eggs (contrary to what we've been taught for many years) may result in the liver producing less. You can see that green foods are highly recommended, and chlorophyll rids the body of harmful environmental toxins from toxic metals, herbicides, cleaning products, and pesticides. It also aids the liver in detoxification.   If, in addition to incorporating some of these dietary recommendations, you are interested in doing a full cleanse, please contact me for help. While I believe cleanses are very beneficial when done properly, they can be dangerous if done incorrectly. So please contact me to ensure you do not run unnecessary risks, at 613-829-0427. Supplements There are a number of Nature's Sunshine supplements that can help with digestive and liver health. You can find information about these products and purchase them in our online store: Acidophilus-bifidobacterium Bifidophilus Flora Force Milk Thistle Digestive Enzymes Garden Essence YF DTX Heavy Metal Detox TIAO HE PAK CleanStart® Wild Berry Body Detox Chlorophyll - liquid or capsules CurcuminBP 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: Hanly L. Safe natural ways to detox your digestive system. http://www.livestrong.com/article/112033-safe-natural-detox-digestive-system/ Updated June 12, 2015, accessed January 11, 2016. 28 simple and natural ways to detox your body. http://bembu.com/natural-ways-to-detox-your-body  Accessed January 2016. Group E. 10 foods that detox the body. http://www.globalhealingcenter.com/natural-health/foods-that-detox-the-body/  Updated May 5, 2014. Walia A. 19 super foods that naturally cleanse your liver. http://www.collective-evolution.com/2014/07/06/19-super-foods-that-naturally-cleanse-your-liver/ July 6, 2014. Patel A. Foods for liver: 20 detoxing things to cook with this year. Huffington Post Canada http://www.huffingtonpost.ca/2013/12/31/foods-for-liver-_n_4524277.html Updated January 21, 2014. Sarich C. Liver cleanse diet: 11 ways to support the body's fat and toxin processing wonder. http://naturalsociety.com/11-foods-support-liver-cleanse-diet-detox-toxins/ July 1, 2013.   Group E. 14 foods that cleanse the liver. http://www.globalhealingcenter.com/natural-health/liver-cleanse-foods/ Updated on October 5, 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. Ramila has the gift for curing. After only two visits, an ailment I had suffered with for years has been cured. She has gained my respect as a powerful healer. Thank you Ramila, for sharing your gifts. I am grateful to have you on my path. - Anonymous