Winterizing Yourself - December 2012 - Volume 4 Issue 7


With the holiday season here, and winter starting, it’s time to make sure we’re winterizing ourselves to stay healthy over the next few months. I’ve put together a number of tips both to help you through the holiday season and the rest of the winter. Enjoy!

   When the Sun Goes South and You Don’t....

Vitamin D supplementation is the first thing that comes to mind to help us get through the winter. In northern climates we can’t get enough natural sunlight in the winter to allow our bodies to manufacture enough vitamin D, so supplementation is essential to boost our immune system and ward off disease among its many contributions. (See our newsletter of October, 2010.) Vitamin C and a good multivitamin are other excellent choices.

Of course, good nutrition is always essential, and it’s even more important when the climate is less clement. As always, remember that whole fruits, vegetables and grains are best for you. Some of us have a tendency to favour heavier foods in the winter, but although they may be comforting, they are not always the healthiest, e.g. stews based on red meat that may also be high in saturated fat. However, such dishes can be made healthier by minimizing the quantity of lean meat and increasing the proportion of vegetables – it may not be necessary to give them up all together.

Remember too, that it’s not just in hot weather that we need to drink plenty of water – see the way to calculate how much you need according to your weight in the section, “Cheat smart: 5 tips on eating well at parties” toward the end of this newsletter or on our website.

Antioxidants help the immune system to work well, and reduce inflammation in the body. Fruits and vegetables are a major dietary source of antioxidants. Green tea is another excellent source. Zambroza is an NSP product that is extremely rich in antioxidants, which I highly recommend. (See our newsletter of November, 2009.)

Some people find it harder to fit exercise into their schedule in the winter, but it really is worth making an extra effort to include it. For example, a walk at noon gets you out in the bright sun, gives you fresh air, and helps you return to work feeling refreshed for the afternoon. Pick an activity you enjoy. Some people may prefer to exercise indoors in the winter, and that’s fine. Do whatever you will be most likely to stick with – that’s very important! As you know, physical activity benefits all aspects of your life – not just physical, but mental and emotional as well. (See our newsletter of May, 2010.)

Weight management can be more difficult at this time of year. Not only are there a lot of parties, but we may feel that our next appearance on a beach is in the distant future, and not a motivation to pass up the rich food so freely available. However, an ounce of prevention is worth a pound of cure – what you don’t gain, you won’t be faced with trying to lose later. Carefully keeping portion sizes small enough and making healthy choices of food are great strategies. If you do splurge on a high fat meal, Fat Grabbers (taken before the meal) can help by preventing the absorption of the fat by the body.

Are you getting enough good quality sleep? We need 7 to 8 hours of good quality sleep per night on a consistent basis. This bears repeating at this time of year! Adequate sleep helps our immune system fight off the colds and flu that are more common at this time of year. It also helps us to avoid chronic diseases. It keeps us in a better frame of mind and in better humour. If you’re well rested your problems seem smaller than if you’re tired. The body repairs itself during sleep. Appetite control is better if we’re well-rested. Your memory is better if you’ve had enough sleep. Of course, you have more energy. The list is practically endless. (See our newsletter of December, 2010.)

Finally, should all your best efforts still leave you feeling as if you’re fighting a cold or the flu, remember that SilverGuard (formerly known as Silver Shield) is extremely effective at warding off both viruses and bacteria. If you would like to order some, please call our office or email us (see contact information below).

Cheat smart: 6 tips on eating well at parties

  1. Drink lots of water. Divide your body weight in half and the number in ounces is the recommended amount of water you should be drinking every day.
    For example: You are 120 lbs / 2 = 60 ounces!
    And for every glass of alcohol drink an extra 2 glasses of water. Remember all alcohol has sugar in it.
  2. Skip the puffed pastries and breaded hors d'oeuvres, instead head for the veggie tray & eat very little dip.
  3. When you sit down for the main course, opt for a big salad (and minimal dressing) lots of veggies and plenty of protein. You'll have less room for dessert and won’t over indulge!
  4. If you know in advance that there won't be too many healthy options eat some lean protein, like tuna, a piece of chicken, tofu or fish, before you go.
  5. A good idea is to have psyllium fiber 20 minutes before your meal. The psyllium will fill you up, make it easier for you to have bowel movements and you won't be tempted to have that second piece of pie at the end of the night.
  6. And if all else fails....
    Clean up your diet the next day by avoiding all breads & refined carbohydrates such as white breads, pastas and cakes.

Since we are now posting the newsletter on our website, and all the information about the Nature’s Sunshine Products is also on the website, I am just going to list the products that I think you may find relevant to the topics covered in this newsletter, with a link so you can access more detailed information. Please note that you can see a wide variety of products under the various categories listed on the website.

Vitamin D3.

Vitamin C 500 mg.

Psyllium Hulls Combination

Fat Grabbers
/store/?SSScrollPosition=366#!/~/ product/category=1546930&id=6402749

Super Vitamins & Minerals!/~/product/category=1546925&id=6402719


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

  1. Cheat Smart: 5 tips on eating well at parties. Ramilas Healing Arts Clinic Website Accessed November 26, 2012.
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.

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.


Ramila Padiachy
Ramila's Healing Arts Clinic