High protein diets are the most popular fad diets today but it might be destroying your health and not as beneficial as most people think. Dr. Chan shares her expertise on nutrition and why caution has to be practiced when it comes to adopting high-protein diets
Dr. Julie Chan, ND, R.Ac. speaks at this year’s largest North American Veg Fest in Toronto about the many misconceptions of food including our common beliefs about eggs and dairy and why a plant-based, vegan diet may be healthier for your health.
Are Electronics and Wifi making us Sick? Take a look at the Effects of Electromagnetic Radiation (EMF) and Radiofrequency Radiation (RF) on Your Health
Many environment elements are invisible but directly impact our health such as the air, UV rays, and very concerning is electromagnetic radiation (EMF). A growing number of people are reporting symptoms that directly correlate to electrical hypersensitivity (EHS) and radiofrequency radiation (RF).
We are currently living in a world with convenient luxuries that depend heavily on electrical pollutants. Many of us today have ipads, tablets, and laptops, and we carry cellphones with us whereever we go. We have microwaves in our homes, and satellite systems in our cars. Many people even keep their cell phones on during their sleep and use them as alarm clocks or alarm monitors. With the rapid development of technology, science attempts to catch pace to comprehend the effects RF waves have on our health.
Physicians with the American Academy of Environmental Medicine has been looking at the effects of dirty electricity on human health the last 20 years and they have observed symptoms that appear to be triggered by “dirty electricity”. Dirty electricity is when high frequencies travel along electric wires between the power source and electric grid. This includes power lines, televisions, computers, and other electrical devices. Those suffering from EHS might experience varying symptoms including dizziness, headaches, depression, chronic fatigue, memory loss and confusion.
What is Radiofrequency Radiation?
The electromagnetic wave spectrum is composed of two parts: ionizing radiation and nonionizing radiation. Ionization radiation includes X-rays and ultraviolet rays, whereas non-ionizing radiation includes radiofrequency (RF). For years we have focused on the negative impact of ionizing radiation, but now we are starting to understand the impact of non-ionizing radiation or radiofrequency.
RF is what allows our internet to be wireless today and have wifi so RF can pass through walls without the need of wires and that includes inside our body. In this digital age, almost anything we can imagine can be a source of radiofrequency radiation including our cell phones, baby monitors, smart TVS, and gaming systems. They all use wireless communication, surrounding us in a constant invisible fog of electrosmog.
Our society encourages us to keep up or fall behind. Have you ever passed the Apple store the day a new iPhone hits the market? So many of us are willing to stand in lengthy lines, just to be early adopters of the latest technology. Our priorities are placed on technology as a way to make our lives better. And no doubt, it does. However, most of us never consider how our addiction to technology also impacts our health by inundating our bodies with a constant barrage of radio frequencies.
How Can EMF & RF Affect Your Health?
While EMF and RF radiation is considered biologically safe according to safety data provided by Health Canada and other organizations, the reality is that the level of our constant low-grade exposure is not reflected in their guidelines.
Some scientists have been researching the impacts of electrosmog on our bodies long before our world became so highly digitized. In 1987, one study proved that exposure to electrosmog at levels considerably lower than those observed in urban areas created changes in human brain waves and behaviour.
Further to that, EMF may also affect the mitochondria — our cellular energy factories, which are fundamental to every energy-dependent process in our body, most notably our nervous system. As a result, EMF-induced disruption of our mitochondria may effectively bolster neurodegenerative diseases like Alzheimer’s and Parkinson’s, as well as playing a part in other diseases and health issues where mitochondrial dysfunction is implicated. These include psychiatric disorders, autoimmune diseases, headaches and migraines, chronic fatigue syndrome, fibromyalgia, stroke, diabetes, heart disease, reproductive disorders, cancers… the list goes on and on!
So, the question needs asking: If EMF and RF are already having an impact our lives, what are the long-term effects for our children raised in a world choked by electrosmog? Only time will tell.
Minimize Your EMF & RF Exposure
While more data is required, the science that’s already in, warrants taking precautionary measures in minimizing EMF exposure.
- Get rid of your cordless phones.
- Turn off your WiFi– Internet can be hard wired into your home to prevent WiFi exposure, as can your television “box” and any other things that are wireless and transmitting and receiving signals.
- Switch your cell phone to airplane mode or turn it off at night.
- EMF-reducing sleep sanctuary or canopies may help block EMF according to renowned doctor Dietrich Klinghardt, from the Academy for the Healing Arts and Neural Therapy and Biology.
- EMF blockers can be bought from various sites that can be attached to your devices to dampen the EMFs.
- Finally, there is one other thing you can do to neutralize the toxic effects of EMF and RF exposure, and that is to GET OUTSIDE!
By simply spending time in nature and grounding yourself so you have direct contact with the earth, you are opening the gateway for an influx of electrons to be absorbed and distributed throughout your body. This transfer of electrons can help to neutralize oxidative stress and minimize any derangements in the electrical activities of your body. So put down your phone and open the door to a healthier future!
If you believe you have symptoms that could be related to electrical hypersensitivity, please book an appointment to visit or call/email us for more information.
Marshall, T.G., & Heil, T.J.R. (2017). Electrosmog and autoimmune disease. Immunology Research.
Kick Start Your Metabolism With These 10 Tips! Now that we’re through December and heavy, holiday foods have left us feeling bloated and sluggish, it’s time to figure out how to get back in the swing of things.
And, if you’ve set New Year’s Intentions that include healthier eating and activity, then starting with a kick start to your metabolism can help make the difference to living your intentions well.
These are some of our favourite ways to get your metabolism back into gear:
- Sleep Soundly
The quality of your sleep doesn’t just affect your moods and alertness, it also has a profound effect on your metabolic state because deep REM sleep, is the body’s time for rest and repair – and that includes how the body manages stress hormones, blood sugar levels, and growth hormones – all of which play critical roles in our metabolism. We’re still learning much more about how important consistent sleep and rest are for our health, but what we do know for sure is that a sleep deprived body is slower and more lethargic which means weight management is harder. So if you choose just one of these tips to follow, make it to get more sleep, more often, first!
- Up Your Water
Whether via glasses of water or broth based soups, giving your body quality fluids is essential to having a well-hydrated metabolism. Water helps keep nutrients flowing into your cells, carries toxins out of your body, and is key to a happy digestive systems. It also keeps you feeling full, and can help you burn more calories by keeping your metabolism higher over time! Moreover, the extra nutrients found in broth based soups are ‘soup-er’ ways of digesting much needed vitamins and minerals with minimal taxing of the digestive system. And, after a season of indulgence, that’s something from which we can all benefit! An easy calculation to determine the amount of fluid you need daily, take your body weight in kg and that’s the number of ounces you need for your body weight!
- Stop Snacking and Increase your Fasting Time
Reducing the amount of time you are eating daily can greatly help regulate blood sugar and even correct insulin resistance. Intermittent Fasting (IF) is a well studied way of eating and the most common ratio is 16 hours of fasting alternating with 8 hours of eating. Studies show that letting your body fast regularly is highly beneficial in increasing the body’s metabolism, elevating fat burning, regulating hormones, improving sleep, reducing cravings and more! Set your eating times, most commonly, people choose to eat from 8-4pm, 10-6pm or 12-8pm. As long as you are eating the required calories a day, breakfast is NOT necessary which is contrary to what most people believe. Most of my patients see an average reduction of 5-10% of their body weight in 6 months without changing the number of calories consumed!
- Stay Satiated
Even if you’re trying to lose a few extra pounds that appeared over the holidays, staying fairly full is key to your success in managing your metabolism and your weight. Eat slowly, until you’re about 70% full, and then stop. This will allow you to determine if you really do need more sustenance or if you’re just eating out of habit. Even if you’re aiming to reduce your caloric intake, starving will only make your metabolism slower as it tries to store the limited energy its being provided – and that’s the opposite of our goal.
- Add Tea or Coffee Temporarily
The antioxidants and small amounts of caffeine found in black, green, and white tea as well as coffee are beneficial to revving up your metabolism and keeping it chugging along healthily. One or two cups a day can provide the most beneficial amounts without going overboard. And, even better, adding herbal teas such as fennel, mint, or ginger tea after a meal can assist your digestion processes, helping meals to settle better and digest more easily – without added caffeine.
- Spice Is Extra Nice
Studies show that adding spicy hot peppers or hot pepper sauces can help to increase your metabolism! Studies are showing that the thermogenic properties of peppers and capsaicin, a compound in chiles, can temporarily increase your body temperature, helping it to burn more calories in short bursts of time. So, try adding some extra spice to those soups or other foods, and see what benefit you might derive!
- Include Interval Training Exercises
Any form of exercise can be bolstered with the addition of short bursts of cardiovascular activity also known as ‘Interval Training’. Adding in 2-5 minute bursts of jumping jacks, skipping, or burpees seem like they’re ‘in the moment’ kick starts but they’re all great ways of building long lasting metabolism increases. You can easily find free High Intensity Interval Training (HIIT) online and start slow, even at just 5 minute a day and you will no doubt start seeing your body start toning up!
- Turn Down Stress
It’s been long understood that high levels of stress hormones like cortisol can result in a slowed metabolism and eventual weight gain. The opposite is also true: by turning down the stress in our lives we can help our brains, hormones, and bodies relax, a natural reboot for our metabolism.
- Stimulate Your Stomach
If you consistently experience symptoms like heaviness after a meal, acid reflux, or bloating, food allergies, undigested food in stool, flatulence, or even nausea after taking supplements you might be suffering from low stomach acid which, in turn, can result in lowered metabolism. Stomach acid, or HCL (hydrochloric acid) is a core requirement to digest effectively is one of the essential building blocks to a well-functioning metabolism. Try stimulating your stomach acid with beneficial celery juice and see how much better you feel.
- Excel With Enzymes
Sometimes there are particular foods that make us feel sluggish, heavy, bloated, or uncomfortable. In that case it might be time to consider digestive enzymes to help break down food to make it more digestible and the nutrients within it more absorbable. Try adding enzyme rich foods like fermented foods, papaya (which contains papain), pineapple (which contains bromelain), mango (which contains amylase), and honey (multiple enzymes). Interested in supplements instead? Look for the ones that help with your food difficulties: protease for proteins, amylase for help with carbohydrates, lipase for help digesting fats, cellulase for breaking down fiber, and maltase to help convert complex sugars from grains into glucose.
Looking for personalized assistance in maintaining a healthy metabolism? We can help you navigate this and provide you with a fully customized plan for your better health. To book your appointment call us at 905-605-8480 or email us at [email protected]
To your good health,
Liberty Wellness Clinic
Every New Year, we start thinking about Resolutions as we evaluate the past year on how we ‘performed’, what we ‘lacked’, and what we are committed to doing 100% the next year. The trouble is that only about 8% of people actually keep their resolutions.
For the rest of us, resolutions serve to remind us of what we didn’t follow through on, what we might have ‘failed at’ again, or what we fell short of achieving. In the end, resolutions create a measuring stick that sets most of us up for failure.
So this year, what if you let go of the “R” word and focus on intentions instead?
There’s a difference between these words, though we tend to use them interchangeably. A ‘resolution’ is similar to a ‘SMART goal’: Specific, Measurable, Achievable, Realistic, and Timely, except that when it comes to making personal resolutions, the most common ones usually miss out on are the measurable and realistic parts. Unfortunately those are the two aspects of resolution making that make most of us give up or fall short!
These were the top 10 New Year’s Resolutions for 2017:
- Lose Weight / Healthier Eating 21.4%
- Life / Self Improvements 12.3%
- Better Financial Decisions 8.5%
- Quit Smoking 7.1%
- Do more exciting things 6.3%
- Spend More Time with Family / Close Friends 6.2%
- Work out more often 5.5%
- Learn something new on my own 5.3%
- Do more good deeds for others 5.2%
- Find the love of my life 4.3
Your New Year ‘resolutions’ may be something like: “I must lose X lbs by Y date” or “save X amount of money by Y date”. This creates an immense amount of pressure and expectation and how discouraging would it be to not meet them? Often when we do not meet our resolutions, we succumb to feelings of negativity, failure, and reduced self value. Why do we this to ourselves?
This is where intentions can be more useful, more positive, and more sustainable. In his book, The Power of Intention by Wayne Dyer defines intention as “a strong purpose or aim, accompanied by a determination to produce a desired result.” Rather than focusing on a problem to be solved, intentions focus energy on a gradual shifting towards change, a continual checking in with one’s Self to remember and activate inner motivation to live with the intention set.
This New Year, try the following:
- Write a “Letter of Intention” to yourself. Consider a maximum of FOUR intentions you want to live with and guide your life by over the next year and beyond. The idea is to choose four things that will become themes to live by that you can cultivate rather than a goal to be ticked off a list. These intentions should be in line with your values and realistic.
- When you select your four intentions choose one based on the physical body, one on the emotions, one on the mind, and one on the spirit. Allow these four intentions to be broader than a specific end-goal, and more of a theme or quality to which you can tend.
- Re-read your letter and sit with it for a while. Come back to it and distill the content into four intention statements beginning with “I want…” Hang onto that full letter though!
- Use these four statements as a daily personal mantra when you arise in the morning, and let them be the way you begin each day – excited and content in the intentions you’re planting. You can even write them on cue cards, or print them on a poster to keep where you’ll be able to read them each morning.
Need some ideas for themes? Here are a few to start you off…
I WANT A HEALTHY BODY (body theme)
I WANT A NOURISHED BODY (body theme)
I WANT A CALM HEART (emotions)
I WANT TO SHED OLD TRIGGERS AND TRAUMAS (emotions)
I WANT EQUANIMITY, MENTAL COMPOSURE (mind)
I WANT OPTIMISM (mind)
I WANT GRACE IN BE-ING (spirit)
I WANT LIGHTNESS (spirit)
Intentions are done in partnership with the Self, with personal creativity, and inner motivation. It requires self reflection in areas that we’d like to improve upon so we can cultivate maturity and start living in alignment with our core values. When you design your intentions, you do so from a place of desiring improvement – not a measurement or pass/fail – which allows you the freedom to grow, shift, and evolve as your intentions take on practical meaning in your life. There is an embedded mindfulness to this kind of intention-setting that is neither demanding nor outside of particularly foreign to how most of us move through our days, making it simple to incorporate into your morning routine.
Over time, with this practice, you’ll nurture your intentions to become a part of your daily actions – and in that way you’ll see them develop and grow into the way you now live!
- Periodically throughout the year, revisit your Letter of Intention and see how much more able you are to notice your success in bringing those themes into your world – and how much prouder you are than when trying to live up to those impossible resolutions of the past. Then, give yourself a pat on the back, because you’re doing great!
We want to be a part of your personal care team. No question or curiosity is too small for us to address together. So don’t be shy to give us a call! Our door is always open and your road to optimal health is just a phone call away.
From all of us at Liberty Wellness Clinic,
We wish you success, happiness, and good health for 2018!
Finding the best oil to use can often be a confusing one and this is one of the most frequently asked questions I get in my practice. The main determinants of a good oil depends on what type of oil it is and the level of antioxidants it has. Antioxidants are health benefiting substances that are found in foods, and they protect our body’s cells from damage.
TYPES OF OILS
There are 4 basic types of oils: saturated, polyunsaturated, monounsaturated and trans fats. In general, saturated fats are made with glycerol and three fatty acids and they are found most commonly in meat fat, dairy products and coconut oil. They tend to be more stable, making them the most suitable for high heat cooking.
Some people are confused about saturated fats because they have long been associated with heart disease because it can raise cholesterol levels but depending on the source of saturated fats, it may be raising good cholesterol HDL and not bad cholesterol like LDL and triglycerides. This is the case with coconut oil. Unrefined coconut oil contains the highest amount of saturated fat amongst all the oils but it is extremely stable, and although it raises cholesterol, it is attributed to its ability to increase good cholesterol rather than bad cholesterol making it one of the best choices for cooking. Good oils also have high amounts of antioxidants which protect the body, while bad oils that can cause heart disease contain large amounts of free radicals which damage the body.
Polyunsaturated fats are less stable when extracted and they tend to produce more free radicals when heated. Oils with higher than 20% polyunsaturated fats shouldn’t be used for cooking because they tend to produce significant amounts of free radicals when exposed to heat. Many vegetable oils have high amounts of polyunsaturated fats but it has a high smoke point, which leads people to thinking they are good cooking oils. Having a high smoke point and stability during cooking are two different things. Many oils that have high smoke points are highly unstable during cooking, releasing damaging free radicals into the foods. This is the case with most vegetable based oils.
Monounsaturated fats are relatively stable when exposed to heat and is a fair choice for cooking. They are found most commonly in olive oil and avocado oil.
Trans fats can be found naturally in small quantities in some foods such as meat and milk products, and it can also be found in many processed foods. The trans fats found in processed foods are usually artificially made by an industrial process. Trans fats are damaging to the body because it not only raises bad cholesterol LDL, it also lowers good cholesterol HDL. Trans fats should be strictly avoided because it increases the risk of diabetes, stroke and heart disease.
Trans fats can be found in fried foods like doughnuts, cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads. You can determine the amount of trans fats in a particular packaged food by looking at the Nutrition Facts panel. However, products can be listed as “0 grams of trans fats” if they contain less than 0.5 grams of trans fat per serving. You can also detect trans fats by reading the ingredients list and looking for the ingredients referred to as “partially hydrogenated oils.”
Let’s now take a look at all the different types of cooking oils:
As you can see, coconut oil comes out by far as the best cooking oil. Having the high amount of saturated fat makes it the most stable cooking oil. It also contains a high level of health-benefiting antioxidants.
Animals fats like butter and lard also contain a high amount of saturated fats making it a stable cooking oil, however, animal fats are often low in antioxidants and full of environmental toxins. Animal and fatty foods contain the highest levels of DDT and PCBs because they are stored in fat and increase in concentration as they move up the food chain. Environmental pollutants are toxic to the immune system, reproductive organs, neurological system and many of our glands and should be avoided.