On June 23, 2023, the Canadian government passed a piece of legislation called Bill C-47, that will significantly change the regulation of natural health products, and dramatically impact your ability to access vitamins, nutritional supplements, minerals, herbs, and homeopathic remedies.  It amends the Food and Drugs Act (FDA) to include Natural Health Products (NHPs). This means that existing provisions of the FDA, as described above, now apply equally to natural health products.

Here are some of the key issues that are addressed in the new regulatory guidelines:

• Health Canada is implementing stricter regulations that will significantly impact consumer choice and restrict access to health products and supplements.
• Health Canada is introducing new fees on natural health products, which will place a considerable financial strain on NHP businesses. This will lead to significant price hikes for consumers or even force many small to medium-sized companies out of business.
• Increased Health Canada censorship will prevent truthful advertising by both manufacturers and natural health stores.

Is more regulation better for Canadians?

Regulation comes at the cost of freedom of choice, so it is important to always strike the right balance that makes the most sense for Canadians.  The government’s position is these changes are needed to increase the safety and effectiveness of NHPs, to protect Canadians. 

This poses questions that need to be answered, such as:

• Should they be regulated in the same way as pharmaceuticals?  
• Are natural health products safe for us? 
• Are they risky to begin with? If yes, what is the risk? 
• And what is the comparative risk relative to other behaviours and activities – does the added protection warrant the loss of freedom of choice and access to supplements for Canadians?

Would you be surprised to learn then, that you’re 14 times more likely to be struck by lightning, 428 times more likely to die from bicycling,  and 714 times more likely to die in a school bus accident than to die from a natural health product? This is how safe natural health products have been over many years.  It’s difficult to rationalize why we need so many new burdensome regulations for an industry that already poses very little risk to Canadians.  Here’s a chart that shows relative risks to one’s health.

At  the very top of the chart, you see things like preventable medical injury, preventable adverse drug reactions and acute hospital situations. You see broad spectrum, adverse drug reactions for all adverse effects of pharmaceutical drugs all in the USA. So it makes sense that the chemical pharmaceutical drug industry would have significant regulations on it due to the risk involved. By contrast, natural health products can be found at the very bottom of this chart, second from the bottom, with a rating of 0.014, just above dying from a meteorite at 0.000006. 

Why haven’t I heard about this?   

 They’ve tried to restrict access to natural health products before.  In 2008, it was called Bill C 51 and was very similar.  It was a standalone bill, so it had to be presented before it was passed.  And the Canadian public had a chance to express their wishes and succeeded in preventing the bill from being passed. This time, rather than doing it as a standalone bill, they added it as sections 500 to 504 of  Bill C 47, the Budget Bill, which hisorically gets passed very quickly and doesn’t go through the same vetting process.  Now it’s been passed as a law. So now, we’re need to get sections 500 to 504 repealed.  

What can I do now?

A man named Shawn Buckley, an Albertan lawyer and founder the Natural Health Products Protection Association (NHPPa.org), is filing a suit against the Canadian government regarding these new regulations. The good news is that Canadians have already, through letters and postcards to their MPs, brought this issue for discussion on the floor of the House of Commons. There’s still plenty of work to be done, so we can’t stop applying the pressure yet.

Here are the key actions you can take to turn the tide for Canadian healthcare:

• Get Educated – Sign up for the website’s newsletter to stay on top of the information as it develops.
• Communicate with your MP
• Gather signatures for petitioning the government
• Support local stores that sell NHPs.
• Support practitioners that use NHPs.
• Support NHPPA – make a one time, or better yet, monthly donations so that the NHPPA is able to do its work without worrying about the finances

As Canadians, we deserve better and together we can make a difference by taking action into making our healthcare system more inclusive and more expansive for all Canadians. Every Canadian deserves to have the very best options available so that each and everyone of us is empowered and enabled to make the best individual choices for our optimum health and well-being.

With summer is just around the corner, ensuring your hydration needs are met is more important than ever. Most people understand the importance of drinking enough water. But did you know that proper hydration also involves maintaining a delicate balance of electrolytes?

Electrolytes are minerals that carry an electric charge and are essential for many important bodily functions, including regulating fluid balance, promoting muscle function, and supporting nerve function. The most common electrolytes in our body are sodium, potassium, magnesium, and chloride.

When we lose body fluids, through sweat, urine or feces, we lose electrolytes. If not replenished, we can become dehydrated, leading to symptoms such as muscle cramping, fatigue, dizziness, and even confusion.

So, how can we ensure we’re getting enough electrolytes?

First and foremost, getting enough water is essential. A good rule of thumb is to consume half your body weight in oz.  For example, a person who weighs 120 lbs would need 60 oz of water daily– which if you divide by 8 oz/glass, is between 7-8 glasses of good quality water.  By good quality water, I mean that preferably doesn’t come out of a plastic bottle (since the plastics get leached into the water and can cause hormonal issues) and that is, at minimum, run through a filter (like a Brita, or other).  Bear in mind, most water filters don’t filter out hormones or pharmaceuticals, so if you can afford to get a really good quality water filter (I recommend a Berkey), you should.  Always carry a water bottle with you, made of either glass or stainless steel (and avoid bottled water or plastic water bottles whenever possible).

Contrary to popular opinion, it’s not just athletes who need to pay attention to their electrolyte intake. If you drink only water and are deficient in adequate minerals, the water will simply flush through your system and you will end up urinating frequently.  Added electrolytes not only help your body function better physiologically, but will also help the water enter the cells, where it’s needed.  An easy way to determine your hydration status is by checking out the color of your urine – if it’s slightly yellow or straw colored, you are getting enough water.  If you have adequate water intake and your urine is clear, then you are simply flushing out your kidneys. Chances are you need more electrolytes.   If your urine is yellow or amber, you are dehydrated. In this case, you need to increase both your electrolyte and your water intake.

FAQS

What should your electrolytes include?  You are losing magnesium, potassium, chloride, sodium and trace minerals when you sweat or lose body fluids.  So ideally, your electrolytes should focus on replacing those minerals.  The salt in your electrolytes should be either sea salt (which contains 94 minerals, compared to refined table salt which contains 2) or Himalayan crystal salt, as both of these types also contain trace minerals necessary for good health.

What should your electrolytes not include?  Ideally, you would choose a product that doesn’t contain refined (table) salt, extra sugars, caffeine, artificial sweeteners, artificial dyes and synthetic vitamins (such as folic acid).

Can you get electrolytes from foods? Certain foods and beverages contain electrolytes, such as coconut water.  Coconut water is a great source of potassium, but is not a source of complete electrolyte replenishment.  Sports drinks are designed to provide a balance of electrolytes, however, there’s great variation amongst brands and a lot of extra ingredients that are less than ideally healthy. Other food sources of electrolytes include leafy greens, avocado, bananas, nuts, and seeds.

Isn’t salt going to affect my blood pressure?  Wherever salt (sodium chloride) goes, water follows.  We need sodium for pumps that exist on every cell membrane to function properly, and chloride to make adequate stomach acid.  Cravings for salt are often an indicator that we need more in our systems.  Salty junk food like potato chips contains only refined salt and doesn’t contain the trace minerals you would get from a sea salt.

There’s a hormone called vasopressin (or anti-diuretic hormone) in our bodies that regulate our water status.  When our bodies our dehydrated, higher concentrations of vasopressin is released to cause blood vessels to constrict (become narrower) and this increase blood pressure. A deficiency of body fluid (dehydration) can only be finally restored by increasing water intake.  So high blood pressure is partly due to dehydration, which will be rectified once electrolyte and water intake is optimized.

So, the next time you’re feeling sluggish or experiencing muscle cramping, don’t just reach for a glass of water. Add some electrolyte-rich foods or beverages to your routine to ensure your body is getting the hydration it needs to function properly.

Save 15% until July 31, 2023 using coupon code SALT2023 for all online or in office purchases.

Discover your specific:

• ideal diet,
• metabolism/tendency to weight gain/loss
• body’s stress response
• neurotransmitter levels
• tendency to inflammation
• and ability to detox

Here’s a sample report for your reference.

Getting started is as easy as 1-2-3.

1. Use this link to obtain DNA kit from 23andme (choose the DNA & Traits option, currently on sale for $99, regular price is $129). The link will save you an additional 10%.
2. Email your data to me for analysis. Cost is $399*
3. Schedule a followup consultation with me to discuss results and personalized recommendations.

Follow the recommendations and enjoy better physical and mental health and well-being!

*Limited time offer – save an additional $50  for any report that is ordered before Dec 31, 2022

It’s the season for all things pumpkin spice and historically, one of my guilty pleasures are the limited time Pumpkin Spice Muffins from the popular Canadian coffee chain – you know the one 😉

I would occasionally indulge, all the while, berate myself for knowingly consuming the empty calories and ingredients like white flour, white sugar and hydrogenated seed oils and/or margarine.

Here’s a nutrient dense copycat recipe that captures the flavor, without any of the guilt. They make for an easy great grab-n-go breakfast option or addition to any lunchbox!

Ingredients – for 12 muffins:

• 1 cup pumpkin puree (either homemade or store bought, NOT pumpkin pie filling)
• 1 cup almond butter (I have not yet tried sunflower seed butter, but may be a suitable substitute for nut-free)
• 2/3 cup honey or maple syrup or sugar (option: xylitol for sugar-free and low carb)
• 4 eggs (or 2 whole eggs and 1/4 cup egg whites)
• 2 tsp ground cinnamon
• 2 tsp ground nutmeg
• 1/2 tsp ground cardamom (this is optional, I love cardamom, so I use a full 1/2 tsp from freshly ground pods)
• 1/2 tsp sea salt
• 1 tsp baking soda
• 2 tsp vinegar (I use apple cider, can use white)

1. Preheat oven to 350 degrees Fahrenheit.
2. Mix all ingredients together with a whisk
3. Fill muffin tins 2/3 full
4. Bake 18-20 minutes. Place a toothpick in the center to check for doneness.
5. Enjoy!

The past almost two years has certainly tested us with regards to our ability to endure stress.  While we might feel, at times, that things are out of (our) control, what we can control is our response to these situations.  Mental resilience, as defined by psychologists, is the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress. While difficult times are certainly painful, they don’t have to determine the outcome of the rest of your life.

Resilience isn’t about putting on a brave face, or simply toughing things out. It doesn’t mean you won’t experience the situation as difficult or distressing. What is does mean is that you have the ability to adapt and evolve from life’s stressors. It can even be an opportunity for profound personal growth. Becoming more resilient not only helps you get through difficult circumstances, it also empowers you to grow and even improve your life along the way. Keep reading to find out the benefits of mental resilience and ways to strengthen your own emotional agility.

Mental resilience training has been shown to:

• reduce symptoms of anxiety and depression (1)
• enhance coping skills (2)
• prevent workplace burnout (3)(4) (5)
• and promote longevity (6)

Seven strategies for better mental resilience

The most effective strategy for improving your emotional agility is to engage the technique of “active coping,” which involves behavioral and/or psychological strategies used to modify the stressor or one’s perception of the stressor. Conversely, avoidant coping techniques such as participation in activities or mental processes to avoid the stressor, can lead to psychological distress and ongoing adverse reactions to stress. (7) Follow the strategies below to cultivate healthier coping mechanisms.

1. Find support

Seeking positive social support has been shown to improve resilience to stress and may even decrease genetic and environmental vulnerabilities. (8) Avoid isolating yourself and instead share your thoughts and feelings with a trusted friend, family member, or peer.

2. Say positive affirmations

Positive affirmations can help you unlearn negative thought patterns and shift your perspective to a more positive outlook. Repeating self-affirmations, such as “I am confident and capable,” has been shown to decrease stress, enhance well-being, and reduce the effect of negative emotions. (9)

3. Stay active

Research demonstrates that physical activity can be especially beneficial for individuals facing significant stressors. (10) As a general recommendation, aim for at least 150 minutes of moderate-intensity physical exercise per week. (11)

4. Spend time in nature

The simple act of sitting on a park bench or taking a stroll outdoors can have profound effects on your mental well-being and resilience. Research demonstrates that visiting outdoor recreation sites can promote psychological and physical health. (12)

5. Maintain a sense of humor

Laughter is a highly effective strategy for relieving stress. Research investigating the benefits of laughter in veterans, terminally ill individuals, and adolescents has shown laughter to be protective against stress. (13) Watch your favorite sitcom, visit a comedy show, or call a friend who makes you laugh.

6. Practice mindfulness and meditation

Practice mindfulness by enjoying a meal without distractions, taking a yoga class, or practicing deep breathing exercises. Reflecting in a journal is also an excellent strategy for practicing mindfulness. Try jotting down a few things for which you’re grateful or reflect on some of the positive aspects of your life. (14) Furthemore, meditation may help improve resilience by bringing your mind to the present moment and calming racing thoughts. (15)

7. Find your purpose

Having a purpose in life not only promotes longevity and general well-being, but it may help you face stressors more productively, enhance emotional recovery skills, and facilitate recovery from challenging events. (16) Find your purpose, such as through volunteering, helping others, caring for a pet, or reaching for a personal life goal. (17)

The bottom line

Mental resilience training can help cultivate mental well-being, enhance coping skills, improve job satisfaction, and even promote longevity. By practicing active coping skills like those outlined in this article, you can be on your way to establishing mental resilience. If you or someone you know is struggling with their mental health, speak to a qualified health professional for guidance and support.

The world feels complicated right now and it is so easy to feel overwhelmed.  As the summer days are winding down, we are returning to school and work routines for our second consecutive CoVid September.

Aren’t you tired of waiting and worrying, trying to avoid an invisible virus, living in lockdown, wondering when and what will be the next imposed restriction? I propose that we harness all of that fear and uncertainty to instead take charge of the factors we can control, to help us achieve a robust level of health. Isn’t it time to take better care of yourself so that your immune system can better handle any infection that may come your way?

Only one in eight people are considered to be metabolically healthy¹, and yet metabolic health seems to be the true indicator of your body’s resilience.² What is metabolic health? According to University of North Carolina at Chapel Hill*, metabolic health is defined as having ideal levels of blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference, without the use of medications. And contrary to what one might think, you might still be metabolically unhealthy, despite being a reasonable weight.

Here are some key ways to gauge your own level of metabolic fitness:

• Waist circumference. Your waist circumference is a better marker that your body mass index (BM) or your weight, since we are measuring the degree of abdominal fat. Ideally, men should have a waist circumference of less than 40 inches and women, 35 inches.
• Waist to height ratio. Your waist measurement should be less than half your height. If it doesn’t, it is likely you have some degree of insulin resistance.
• Blood pressure. Your blood pressure can be taken at most pharmacies. Ideally, we want to see blood pressure to be 120/80.
• Other symptoms– if you regularly have sugar cravings, often get “hangry”, feel fatigued or brain fog following a carbohydrate rich meal, or get skin tags, chances are you are experiencing some issues with keeping your blood sugars balanced.
• Labwork – high triglycerides, high cholesterol, high fasting blood sugar or abnormal HbA1c are all signs that things are out of balance.

Take action by implementing the following strategies:

1. Eat whole foods, in reasonable quantities. It is the simplest way to avoid all of the inflammatory and blood sugar spiking ingredients like high fructose corn syrup, sugar and oxidized seed oils. Limit grain and sugar intake and instead eat foods that are high in healthy fats (like avocado and olive oil) and protein (like beef, chicken, and fish). Eat protein at each meal. Enjoy your favourite indulgences responsibly and occasionally.
2. Move. Our bodies were designed to move. For every hour spent sitting, stand up for 10 minutes. Incorporate enjoyable movement to your day – walks, high intensity training, yoga, sports. Walking for ten minutes after meals helps to normalize your blood sugars. Regular movement not only keeps your circulation going, but is also nature’s best antidepressant.
3. Limit your exposure to anything that brings you down. People you don’t find joyful, social media, the news…
4. Manage your stress levels. Whether it is deep breathing, meditation, playing music, yoga, going for a walk, sharing with a loved one, watching your favorite TV show, giving/getting hug(s)…find something that brings you joy everyday and takes you out of your mind and into the present moment.
5. Rest. Go to bed and rise at the same time everyday. Avoid blue screens (tablets, computer screens and smartphones) at least one hour before bed. Ensure you get adequate physical activity in every day so that your body is ready for resting at night. Nap if you need to.
6. Supplement appropriately. I would certainly encourage everyone to adopt a basic supplement routine including vitamins A, C, D and zinc and quercetin as needed to help support your immune system.

Stay strong, no matter what, know that you are not alone. WE ARE all in this together and though it might not feel like it in this moment, or another – this, too, shall pass.

References:

1. Joana Araújo, Jianwen Cai, and June Stevens.Metabolic Syndrome and Related Disorders.Feb 2019.46-52.http://doi.org/10.1089/met.2018.0105
2. Stefan, N., Birkenfeld, A.L. & Schulze, M.B. Global pandemics interconnected — obesity, impaired metabolic health and COVID-19. Nat Rev Endocrinol 17, 135–149 (2021). https://doi.org/10.1038/s41574-020-00462-1