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

Volume 11, Issue 7 October 2019 Follow Ramila on Facebook to receive educational video updates. This month, I'd like to return to the topic of added sugars in our diets. Halloween is quickly approaching once again and is closely followed by the holiday season, where there are always more than enough opportunities to consume more sugars than usual. Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine Added Sugars in Our Diets The goal is not to cut out all added sugars. Some added sugars are not necessarily bad for you. But added sugars can contribute to several health problems when the amount of added sugars consumed is excessive. Has there been any recent change in sugar consumption in Canada? The 2004 Canadian Community Health Survey (CCHS) estimated that Canadians consumed a daily average of 110 grams (26 teaspoons) of total sugars, approximately 20% of their total energy intake. While over 30% of total sugars came from the vegetables and fruit of Canada's Food Guide, 35% came from the "other" food category, which includes foods to limit, such as soft drinks and candy. The more recent 2015 CCHS found that the average daily total sugars' consumption was 101 grams for children aged 1 to 8, 115 grams (27 teaspoons) for children aged 9 to 18, and 85 grams (20 teaspoons) for adults. Sugary beverages were the top source of sugars for all age groups. Overall, total sugars from all sources decreased slightly from 2004 to 2015. Sugars from food alone increased from 2004 to 2015, whereas total sugars from beverages alone decreased for all age groups. WHO recommendations for consumption of added sugars While any decrease in sugar consumption in Canada is good, the results of the two Canadian Community Health Surveys show that the decrease leaves us far from the World Health Organization's (WHO) recommendations. The WHO strongly recommends that adults and children reduce their daily intake of added sugars to less than 10% of their total energy intake (about 50 grams or 12 teaspoons). A further reduction to below 5%, or roughly 25 grams (6 teaspoons), is recommended for additional health benefits. This does not refer to the sugars in fresh fruits and vegetables or sugars naturally present in milk because there is no reported evidence of adverse effects from these sugars. Note that you need to read the nutrition labels. There are sugars in foods where you might not suspect them. For example, 1 tablespoon of ketchup contains about 4 grams (1 teaspoon) of added sugars. You might underestimate the amount of sugar in a single can of sugar-sweetened soft drink, which can be as much as 40 grams (10 teaspoons). That's 85% of your daily allowance if you aim to limit added sugars to 10% of your daily calories. Some effects of excess sugar Excess sugar depresses the immune system. Please see our newsletter of October 2016 for more detail. Excess sugar is a major cause of inflammation in the body. Please see our newsletter of April 2014. Inflammation, in turn, can cause many major diseases, such as heart disease, cancer, arthritis and dementia. Sugar contributes to obesity. Sugar contributes to type 2 diabetes by decreasing insulin sensitivity. Sugar promotes cancer cell growth. Sugar increases blood pressure levels. Sugar is a cause of cataracts and near-sightedness. Sugar causes cavities. Sugar consumption can result in increased behavioural problems in people with ADHD (attention deficit hyperactivity disorder). Sugar increases depressive symptoms. Sugar reduces learning capacity and can cause learning disorders. Sugar decreases emotional stability. Sugar causes premature aging. Excess sugar is addictive. Strategies for limiting added sugars Avoid processed foods. They virtually all contain HFCS (high fructose corn syrup), the worst type of sugar. Read nutrition labels carefully. Be aware of the terms used that indicate sugars: glucose, fructose, dextrose, maltose, sucrose, date sugar, maltitol, maltitol syrup, maltodextrin, mannitol, agave, agave nectar, brown rice syrup, barley malt syrup, evaporated cane juice, blackstrap molasses, maple syrup, and, of course, any term that includes 'sugar'. These added sugars provide no nutritional benefits. Eat whole, fresh (or frozen) foods. Cook at home more often. That way, you can control the amount of sugar in what you eat. Don't drink your calories. Water is the ideal drink. Avoid soft drinks of all types. A recently published study has determined that after adjusting for major diet and lifestyle factors, the more sugar-sweetened beverages a person drank, the greater their risk of early death from any cause. The association was especially strong for cardiovascular disease (hazard ratio comparing extreme categories was 1.31 [95% confidence interval, 1.15, 1.50] P trend <0.0001). An elevated risk of mortality was also seen for cancer mortality. Artificial sweeteners typically contained in soft drinks are also bad for your health.   The only healthy artificial sweeteners are stevia and xylitol. Eat lots of organic fresh vegetables and whole grains. Eat lower-sugar cereals. Choose cereals with less than 6 grams of sugar and more than 4 grams of fibre per serving. Keep eating moderate amounts of fresh or frozen fruit (with no added sugar). Avoid juice, minimize it even if it's unsweetened - it lacks fibre, so you're better off with the whole fruit. I hope these tips help you stay healthy, or even get healthier, as the holiday season approaches. Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store: Adrenal Support Berberine IR Cholester Reg II Magnesium Vitamin D3 Super Omega 3 Super Vitamins & Minerals References Langlois K, Garriguet D, Gonzalez A, Sinclair S, Colapinto CK. Change in total sugars consumption among Canadian children and adults. Health Reports 2019;30(1):10-19. WHO calls on countries to reduce sugars intake among adults and children. Press release, March 4, 2015. Accessed September 9, 2019. How can you boost your immune system? October 2016 https://www.ramilas.com/news?month=10-2016. Accessed September 19, 2019. The good the bad and the sweet. April 2014. https://www.ramilas.com/news?month=04-2014. Accessed September 19, 2019. Mercola J. The truth about sugar addiction. June 15, 2019. https://articles.mercola.com/sugar-addiction.aspx. Accessed September 19, 2019. Reduce sugar. https://www.heartandstroke.ca/get-healthy/healthy-eating/reduce-sugar. Accessed September 17, 2019. Malik VS, Li Y, Pan A, De Koning L, Schernhammer E, Willett WC, Hu FB. Long-term consumption of sugar-sweetened and artificially sweetened beverages and risk of mortality in US adults. Circulation 2019;139(18):2113-2125. Edwards M. Healthy sugar alternatives and more. July 23, 2017. https://www.organiclifestylemagazine.com/healthy-sugar-alternatives-more. Accessed September 9, 2019. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

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

Volume 11, Issue 4 July 2019 Follow Ramila on Facebook to receive educational video updates. I hope you're enjoying the warm summer weather! To increase your enjoyment, I thought you might like to try a few healthy summer treats that take advantage of the fresh fruits available now. In keeping with my new Fasting Decoded program, I am focusing on foods that are consistent with a keto diet, i.e. they are low in carbs, can be high in fat and also moderate in protein. The goal is to become a more efficient fat burner (as opposed to carbohydrate burner). Read on below... These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better as it is a step towards longevity. Ramila Padiachy DNM Doctor of Natural Medicine Healthy Summer Treats What makes a treat healthy? It's probably easier to think in terms of what a healthy treat should not contain - added sugars definitely top the list. Of course, we all like to indulge once in a while, but we need to be mindful of the risks involved and not overdo it. Avoid added sugars. Added sugars are associated with numerous health problems: Sugar causes glucose levels to spike and plummet. Unstable blood sugar can result in mood swings, fatigue and headaches. It also contributes to cravings, whereas those who avoid sugar report having fewer cravings while feeling more emotionally balanced and energized. Sugar is a leading cause of obesity in both children and adults. Obesity, in turn, increases the risk of cardiovascular disease, several types of cancer, and several other diseases and disabilities. Sugar can cause insulin resistance, which is a first step toward metabolic syndrome and type 2 diabetes. Added sugar, and especially HFCS (high fructose corn syrup) is, as the name tells you, high in fructose, and can overload your liver. The liver will convert it to fat. Too much fructose can cause non-alcoholic fatty liver disease (NAFLD). Fructose raises your cholesterol and triglyceride levels.  Sugar is bad for your teeth and can cause gum disease. I'm sure you're aware of the effect of sugar on your teeth and know the importance of brushing your teeth at least twice a day. More recently, there is increasing evidence that chronic gum infections play a role in the development of heart disease. Inflammation resulting from gum infections doesn't just stay in the mouth but enters the circulatory system. Sugar accelerates aging. Sugar in your bloodstream attaches to proteins. The mix of these proteins with sugar causes the skin to lose elasticity and leads to premature wrinkles and sagging. Your immune function can be adversely affected by sugar. Studies have shown that sugar can interfere with the way your body fights disease. Bacteria and yeast feed on sugar, so excess glucose in the body causes these organisms to build up and cause infections. The World Health Organization (WHO) recommends restricting added sugars to 5% of our daily calories. For the average person, this would be about 6-7 teaspoons of sugar per day. To put that in perspective, a can of Coke has 10 teaspoons of sugar. WHO concedes that 5% might be unreasonable for many people, but they emphasize that the dietary intake of sugar definitely should not exceed 10%. Recipes for Healthy Summer Treats Berry Cashew Cream No Bake Bars Servings 16 bars Ingredients: For the crust: 2/3 cup roasted cashews * 93g 1/2 cup roughly chopped dates loosely packed (70g) For the layers: 2 cups roasted cashews soaked in water overnight (250g) 1/2 cup unsweetened vanilla almond milk 1/4 cup honey agave for vegan version 1 tsp raw vanilla extract pinch of salt 1 cup strawberries roughly chopped (140g) 1/2 cup blueberries 70g Directions: Place the cashews (for the crust) into a large food processor and pulse until broken down and crumble. Add in the dates and pulse until combined and the mixture begins to form a crumbly dough. Press the crust firmly into the bottom of a parchment lined 8x8" pan. You need to press it very thin, so really use your muscle and work it in there. Place into the freezer while you make the cream. Drain the soaked cashews and place them, along with the almond milk, honey, vanilla and a pinch of salt, into a large, high-powered blender. Blend until smooth and creamy, scraping down the sides as necessary. Transfer to a large liquid measuring cup. You should have 2 cups of cream. Place 1/2 cup of the cream into a SMALL food processor (3 cups is ideal) along with the strawberries. ** Blend until smooth and creamy. Scrape the cream over the crust and spread out evenly. Place into the refrigerator just until the top feels set, about 45 minutes to an hour. Spread 1 Cup of the cashew cream on top of the strawberry layer and place back into the freezer until the top feels set, another 45 minutes to an hour. Finally, place the remaining 1/2 cup of cashew cream into the small food processor with the blueberries *** and blend until smooth and creamy. Spread the final layer on top and freeze until completely firm and set, about 3 hours to overnight. Once frozen, remove from the pan, slice into squares and DEVOUR. Recipe notes: * You can buy cashews that are pre-roasted. If you can't find these, bake them in a 350F oven for 5-10 minutes until lightly golden brown. Do this for both the crust and the cream layers, and before you soak the cashews from the cream overnight. **The author of this recipe tried to do this in a blender, but it was too small a batch to get creamy. *** Do not make the fruit layers in advance as the pectin in the fruit causes the cashew to gel. Make them just as you are ready to spread them. Nutella Strawberry Parfait with Coconut Whipped Cream Ingredients: 4 cups of sliced strawberries 4 tablespoons of Nutella, melted Coconut whipped cream: 13.5 oz can of full fat coconut milk 1 teaspoon vanilla extract 1 teaspoon honey Optional garnish: chopped hazelnuts, shaved chocolate, fresh mint. Directions: Place can of coconut milk in refrigerator overnight. The next day gently remove can from refrigerator so as not to mix the cream and milk. Place a medium glass bowl in refrigerator for 10-15 minutes prior to making whipped cream to chill. Gently scoop the cream portion out of the can and place in a chilled glass bowl. Add honey and vanilla extract to coconut milk. Using a hand mixer, beat the milk on high until it has soft peaks. About 2-3 minutes. Place back in refrigerator. To 4 medium serving bowls, add 1 cup of strawberries. Drizzle with 1 tablespoon of Nutella. Finish with a dollop of coconut whipped cream. Optional: garnish with chopped hazelnuts and shaved chocolate. For super-simple summer desserts, you can serve fresh fruit, e.g. berries, and add a topping of whipped cream (coconut as described above, or made from half a pint of organic whipping cream - just whip the cream and add a dash of vanilla extract and 1 teaspoon of sugar). Please see our newsletter of July 2016 for more delicious summer recipes. I hope you enjoy these recipes and wish you a great rest of the summer. Supplements There are a number of supplements that would help you to maximize your health. You can find information about these products and purchase them in our online store: Aloe Vera Gel HistaBlock Tea Tree Oil References 10 reasons why sugar is bad for your health. atkins.com/how-it-works/library/articles/10-ways-sugar-harms-your-health Accessed July 3, 2019. Simple, healthy, delicious summer treats. Newsletter Volume 8, Issue 4, July 2016. ramilas.com/news/2016/7/28/simple-healthy-delicious-summer-treats-july-2016-volume-8-issue-4 Accessed July 3, 2019. Lower sugar intake to less than 5% of daily calories, WHO says. CBC News, March 5, 2014. cbc.ca/news/health/lower-sugar-intake-to-less-than-5-of-daily-calories-who-says-1.2560639 Accessed July 4, 2019. Berry cashew cream no bake bars. foodfaithfitness.com/berry-cashew-cream-no-bake-bars/#wprm-recipe-container-22165 Accessed July 4, 2019. Nutella strawberry parfait with coconut whipped cream. joyfulhealthyeats.com/nutella-strawberry-parfait-with-coconut-whipped-cream/ Accessed July 4, 2019. Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. For additional information, please email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products. AVAILABLE NOW thebellyofthebeast.ca 1437 Woodroffe Avenue Ottawa ON (map)

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