01 Sep

“My Healthy Habits Were Making Me Sick”: Three Women Share Their Stories

By Sophia Godkin, PhD

If you’ve ever had symptoms that won’t go away no matter what you try, prescribed or over-the-counter, physical or mental, big or small, then I think you’ll enjoy reading the stories of Janna, Diana, and Maddie. Though their stories are very different, they have something very important in common: each woman, either suddenly or over time, was faced with a slew of physical symptoms that persisted despite her leading what she considered a healthy lifestyle – eating right, exercising, and managing her stress. More importantly, what these women’s stories share is a triumphant conclusion!

Janna

My life. I‘m a 63-years young proud mom of two beautiful daughters who love to travel the world. I spend a lot of time on my own, with my nose in a book, my arms deep in soil while I garden in the sun, or discovering new places, cultures and foods on my own travels to far off lands.

My challenges. Just a few years ago, I went for my annual physical and quickly saw that my doctor was sporting that concerned look on his face that everyone dreads. One week, one biopsy, and many tests later, it was confirmed; I had inflammatory breast cancer. Stage 3. Immediate chemotherapy, a full mastectomy, radiation; my body went through it all. I felt extremely weak and constantly ill. My hair and nails were gone, as was the sensation in my hands and feet from the nerve damage. To top it off, it turned out that all the treatment was also killing my liver. All I wanted was the strength to complete treatment and regain my strong body.

My triumph. I was blessed to be given personalized lifestyle recommendations via a health program my daughter discovered and suggested to me. Little by little, I changed what I was eating – less fats and proteins, and more vegetables, spices, garlic, vinegar and lemon. Green smoothies became a standard meal for me. Little by little, my liver values returned to normal. All I knew was that I was happy to have my liver and my body back, to be feeling anew, and that I had personalized health to thank for it. And I still do. I notice that when I follow my diet closely, my lymph flows freely and the swelling that sometimes shows up in my arm (a function of several lymph nodes being removed along with my left breast as part of cancer treatment), goes down.

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Diana

My life. I’m 49 years old, an avid skiing, hiking, and health enthusiast. I have three daughters and three grandchildren who are my world. My life’s passion is helping others, which I did as a women’s coach for twenty years and now do in the health arena after a personal triumph with my own health.

My challenges. Out of my 49 years of life, I’ve been extremely healthy for 48 of them, maintaining a slim, strong figure with only a few grey hairs visible on my head. That all changed a few years ago, when I began to get aches and pains, and soon after muscle weakness, joint pain, memory loss, mental fog, ringing in my head, sinus issues, extreme hand dryness, shingles, fatigue and constant heart palpitations. If that wasn’t enough, I was waking up with nosebleeds and rarely did a severe headache pass up the opportunity to greet my afternoon. The vibrant, energetic woman I considered myself to be was all of a sudden physically debilitated and unenthusiastic about life.

My triumph. I sought help from numerous health professionals – naturopaths, clinical specialists, and the like – and though well-intentioned, none could tell me what was going on with my body or why I felt 40 years older than I actually was. Then came the long-awaited solution that at first threw me for a loop. Could it be that the causes of my symptoms and years of weakness and frustration were the very things I thought were good for me? I discovered, thanks to a personalized health solutions recommended to me by a friend, that my particular bodily constitution benefits from living at low altitudes and warm, dry climates, whereas altitudes over 5,000 feet can have the opposite effect. I also discovered that kale, touted as the nutrient-rich “superfood,” was good for me in very small quantities and that other greens were more beneficial for me at the time. Here I was living in the mountains, drinking green smoothies packed with kale every day for the past two years.

Pessimistic yet hopeful, I went to stay with my daughter, who lived in an environment that mimicked what I was being told was ideal for my body, to give this latest recommendation a try. Lo and behold, after nearly 3 weeks, all of my symptoms were gone! My soft hands, supple joints, and clear head and sinuses were back! I felt like a completely new woman! One who was and is so grateful for finding the right things for her body when she did!

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Maddie

My life. I’m a twenty year old nursing student, living at home with my family in Southern Canada. I spend a lot of time studying and I also work part-time. I have a pretty active social life, when I can fit it in, and I love to travel.

My challenges. Growing up, I considered myself to be quite healthy, having no issues aside from the occasional cold or flu. Then in 2015, within the span of a year and a half, I had walking pneumonia, strep throat several times, persistent inflamed acne breakouts and frequent vaginal infections (potentially a function of the antibiotics I was on for the pneumonia and strep throat). As a young woman just starting college, these symptoms were unpleasant to say the least. I was embarrassed about my breakouts, which persisted despite my trying a whole gamut of dermatologist-recommended treatment (benzoyl peroxide, niacinamide creams, extractions, lasers, and so on). It was unfair. I was eating healthy and working out 3-4 times a week. No one else my age was experiencing this, so why was I?

My triumph. In autumn of 2015, I received some insights, almost serendipitously, about foods that were great for my body to have at that time, and foods that were less good for my body. The insights suggested that I eat little if any eggs, gluten, and certain types of dairy products and that I eat a larger variety of vegetables and prepare them in a way so as to maximize the nutrients my body can absorb. The insights didn’t come from a health professional or a blood test, but from a health program that let me know what types of nutrition, exercise, and environment were best for my particular body. Just a few months later, my acne completely cleared up! Vaginal infections were a thing of the past. An unintended but definitely welcome effect- I lost 5 pounds too. I felt like myself again. Confident. Healthy. Happy.

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You too can triumph over your health challenges, confusing and frustrating as they may have been for you in the past. That’s because we’re now understanding that our genes, whether for illness or health, obesity or thinness, acne or clear skin, brain fog or mental acuity, can be activated or deactivated. Turned on or off. And our environment and lifestyle control the on/off switch. What Janna, Diana, and Maddie have in common is that the cause of their triumph was personalized.

The wisdom of epigenetics has revived in society a new hope that each one of us can get and stay optimally healthy by learning to operate our personal epigenetic on/off switch. Developed alongside a global team of doctors, researchers and scientists, is a wellness platform known as Personal Health 360 (ph360) that applies personalized health to give each person insights specific to their unique body, from the point of view of the many facets of epigenetics.

The solution to your quest for optimal health lies in the ways you eat, exercise, think and sleep. The ways you socialize, work, and live, or anywhere in between. So I hope you’ll join Janna, Diana, Maddie and thousands of other men and women all around the world who are reclaiming their health and wellness by discovering what is right for them with Shae™, the next generation of ph360 and the very first application to customize health specifically for your unique body and circumstances in real time.

 

15 May

What If You Could EAT and EXERCISE Your Karma Away?

By Sophia Godkin PhD

The word ‘karma’ gets a bad rap these days. It’s like the misbehaving child causing a ruckus on the playground, making everyone’s life miserable. Just say the word ‘karma’ and the expression on people’s faces around you will be one of worry, fear, and/or concern.

Ask Merriam-Webster and they’ll tell you that karma is the force created by a person’s actions that some people believe causes good or bad things to happen to that person. Oxford and the most reputable source of information on the web, Wikipedia, provide related definitions, from which it’s evident that karma leaves with us a sense that our potential for health and happiness may be doomed because of our actions in previous lives and generations that are unavoidably passed down and affecting us today. ‘It must be karma’ you’ll hear someone say when something challenging or unpleasant happens in their life.

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What if, just for a moment, we let go of this stigma and look at the true meaning of karma? Karma, in its truest sense, is ‘the memory contained in the cells of your body’. And yes, scientific studies have confirmed that this cellular memory is in fact passed down intergenerationally as an epigenetic inheritance, be it an effect of a particular dietary change1 or a traumatic experience2. Karma then is nothing more than a genetic mutation.

Which brings me to the good news. Scientific research, especially since the start of the millennium, has made it clear that our genetic mutations, whether they are for illness or health, depression or joy, struggle or ease, can be activated or deactivated, turned on or off, through epigenetic means. Just as any memory, this cellular memory can stay in the past or it can travel with you into the future, affecting your every thought and action. The course it takes is up to you.

So how can you choose what goes into your cellular memory and change your karma forever?

Find your talents and share them with the world. Those things that you love doing are usually also the things that you’re good at. So find them, own them, and share them! Your cells will thank you and the world will thank you, for you’ve filled a much needed gap that was essential for the synergistic functioning and expansion of the Universe.

CELLebrate your body with food. Every bite of food either supports your cells in functioning optimally or it signals those unwanted genes to turn on. Your genes are not like anyone else’s genes so be sure to find out what’s right for you in terms of not only what you eat but also when you eat it.

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Move to sweat and smile. Want to walk a mile around your neighborhood park? Take a step class? A Zumba class? Lift some weights? Run a 5K? Go all out with CrossFit? Whatever it is, make sure it feels good to you. If you’re looking good, it’s not a guarantee that your cells are looking good too, but if you’re feeling good, the probability is high that your cells too are frolicking happily around your body.

Choose your tribe intentionally. It’s true what they say: ‘You are the average of the five people you spend the most time with.’ Whether at home or at work, every person you are around influences your state of mind, your development, and even your health habits. It’s known in the scientific community as social contagion, and it’s not just about who you spend time with in person; it extends to those you interact with on social media3. So why not choose to be influenced by people who “get” you, who support you (and your tiniest cells) in being the best version of you, and who share your goals, vision, and definition of “success”?

Mind your mind. ‘Why did I do/say that?’ At first glance, humans appear to be mysterious, complex beings. When we as these mysterious, complex beings practice becoming aware of the reasons why we do or say certain things, we become aware of the inherent workings of our conscious mind and of the memories our cells may be holding onto by way of our subconscious mind. And over time, things become a lot more clear and simple. If this type of self-reflection isn’t something your mind naturally gravitates to, then ask a friend or make an appointment with someone for whom these are natural gifts. That’s the beauty of each of us having unique talents… we can share them with one another in the interest of the common good.

Why did I write this? Because one of my fundamental values which drives a lot of my thoughts and behavior, is freedom of self – the kind you can feel on the inside, that leads you to burst with joy on the outside, and that knocks the old view of “karma” as something predetermined upside its head. Because it leaves you with a realization that no matter what your cellular memory, you can leave it in the past and share your gifts freely with the world.

The easiest way to do that? Find out what brings you joy in body and mind, and do it. The best way I know to do that? The personalized health and wellness platforms Shae and ph360.

References

1 Huypens, P., Sass, S., Wu, M., Dyckhoff, D., Tschöp, M., Theis, F., Marschall, S., Hrabě de Angelis, M., & Beckers, J. (2016). Epigenetic germline inheritance of diet-induced obesity and insulin resistance. Nature Genetics, doi: 10.1038/ng.3527

2 Yehuda, R., Daskalakis, N.P., Bierer, L.M., Bader, H.N., Klengel, T., Holsboer, F., & Binder, E.B. (2015). Holocaust exposure induced intergenerational effects on FKBP5 methylation. Biological Psychiatry, doi: 10.1016/j.biopsych.2015.08.005

3 Kramer, A. D. I., Guillory, J. E., & Hancock, J. T. (2014). Experimental evidence of massive-scale emotional contagion through social networks. Proceedings of the National Academy of Sciences, 111, 8788–8790, doi: 10.1073/pnas.1320040111

 

01 Jul

What is Personalized Nutrition?

By Sophia Godkin, PhD and Katarina Smythe

Food is a fact of life. We need food to survive and to grow.

In prehistoric times food was not something that we questioned or agonized over. We ate when we were hungry and stopped when we were full; we lived off the land and consumed what was available. What was available was exactly what our bodies needed because living in that particular climate and environment had led us to evolve in a particular way.

Conditions like obesity, food addiction, bulimia and anorexia did not exist before modern times. But today, we as a species have developed a somewhat warped relationship with food – especially in the western world. Our food has never been as mass produced or as processed as it is today. The term ‘fast food’, believe it or not, is a relatively new one.

In short, we have forgotten what food is – our very nourishment and sustenance.

The fact remains that we need food – it is crucial to our overall health and well-being. Yet our nutritional needs are not all the same. We are each unique due to the specific combination of genes we find ourselves with and the environment we find ourselves in, so it’s no surprise that our nutritional needs are also unique.

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When we begin to ask questions about what’s best for us and leave the plethora of generic health and nutrition advice from the media and health industry behind, we begin to experience true health. Here are some questions that personalized nutrition can give us an answer to – an answer that is different for each and every one of us.

Protein – what is the best source for me? Fish? Beans? Quinoa? Chicken? Turkey?

Energy – what and when should I eat to maintain energy throughout the day?

Raw fruit, fruit juice, or fruit smoothie?

Should I sweeten with sugar, honey or agave?

One or two? How many snacks should I eat in a day?

Nutrients – which ones am I getting enough of and which do I need more of?

After exercise, what should I eat?

Larger and fewer meals or smaller and more frequent meals? Which is ideal for my body?

Is gluten really something I should avoid?

Sugar cravings – why do I get them and how can I prevent them?

Eliminating grains – should I do it?

Do I really need to eat breakfast?

Not eating after 7pm – will it help me lose weight?

Unfortunately, I’ve tried everything and still can’t lose weight. What do I do?

Timing – when and how often should I eat for maximum benefit?

Raw or cooked? How should I prepare my vegetables?

Is low-carb the best nutrition plan for me?

They say cutting out dairy is can help with better digestion and clearer skin. Is that safe for me?

Is kale really as good for me as I hear?

Only egg white or eat the yolk too?

Nuts – which are the healthiest for my body?

 

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If you’ve asked yourself these questions and found that your answer to most was ‘Aah! I don’t know!’ – don’t panic. You would be hard-pressed to find someone who knows all the answers to their nutritional needs and doesn’t take a step in uncertainty from time to time. The fact that you’re interested in the questions at all is an incredible step forward – it means that you want to make a positive change to your nutrition and health.

One way to find the answers to your own nutritional needs is to educate yourself, read up and do heaps of research, maybe get a Ph.D. Yet you still won’t have all the answers that are tailored and accurate specifically for you. The best way then is to sign up for ph360 – a program completely personalized to your genetics and epigenetics that tells you exactly which foods are best for you and which you might consider avoiding. With the help of such customized programs, you can become your own nutritionist over time and take charge of your own health and your own life!

12 Jan

The Plant that Helps Fight Cancer

The Plant that Helps Fight Cancer

By Dr. Alberto Garoli

The National Institute of Health in Italy has patented the extract of the Prunus plant as an adjunct to chemotherapy. It inhibits the growth of cancer cells and will be available by prescription.

Industries continually churn out innovative drugs, capable of changing the course of cancer, which to date is considered unbeatable. The research costs hundreds of millions. Now, nature seems to have provided some help in this area: not a revolutionary help but a much less expensive one. Prunus is a plant that grows mainly in Molise. The blue fruit of the Prunus plant is transformed into delicious liquor by the local producers. Were it not for National Institute of Health, which has discovered and tested its properties, it may have remained nothing more than a delicious drink. However, it seem that the extract of the Prunus plant is not just another of many anticancer elixirs which claim to cure cancer but do no such thing. The Prunus extract, in combination with a particular mixture of amino acids, the essential constituents of our tissues, has been proven effective in tests in inhibiting the growth of cancerous cells up to 78 percent. The extract, already patented, will be available in June, ready to be used as an adjunct to chemotherapy.

The plant name is Prunus spinosa Trigno. The extract was discussed at the fourth International Congress of Medicine Biointegrity by Stefania Moschini, a researcher and author of a study being published: “It is rich in antioxidants and can thwart tumor growth. In the laboratory, the extract can reduce the cells taken from patients with tumors in the lung, colon and cervix. Alone, it had no effect, and then we added amino acids, vitamins and minerals.” Mid-year it will go on sale. Once the drug is available, hopefully its uses and applications with treating various cancers can be broadened.

According to Meschini, the effects of the extract are very rapid. The destruction of malignant cells takes place in twenty-four hours. Mastrodonato Franco, president of the Italian Society of Medicine Biointegrity (Simeb), is confident about the therapeutic potential of the shrub: “It is not toxic. The compound has already been registered at the Ministry of Health.” The study will be presented to the scientific community on June 25 during the Expo in a conference on integrated cancer care. A doctor’s prescription will be required. “Natural remedies are great allies”, says Paul Marchetti, an oncologist at St. Andrew’s in Rome. “Anything that improves the quality of life for patients is welcome.”

15 Dec

Year-Round Health With ph360

Year-Round Health With ph360

Your body functions in a highly complex state of balance at all times. It’s remarkable really, how it can stay on track at all with the amount of emotional, physical and dietary stress we subject it to!

So how do we give ourselves the most support to stay in balance when we have so many other things going on?

Take, for example, the fuel we need if we go on holidays, or even through the change of season for that matter – our bodies have different requirements in different climates and if we maintained the same source of fuel (what we ingest) at all times, we’re going to wind-up battling imbalances and sickness.

Imagine if it were mid-summer and you decided to visit your friends on the other side of the world where it was snowing. As soon as you step off the plane (and even on the plane too!) your brain chemistry functions differently. Your body functions differently. It’s cold outside compared to the heat you’ve just been sweltering in! Your body needs a change in fuel – and quick! So how do you know which fuel is right? Well, you’ll also notice your ph360 food recommendations change as your circumstances do.

ph360 recalculates your data to give you meaningful advice that you can use to stay happy and healthy, wherever you are, whenever you’re there! Now you don’t even have to worry about getting sick or feeling drained while you’re away from home, or as the seasons change!

To maintain that careful state of balance all we need to do is be prepared. ph360 is Smart Health – making your healthy decisions easy, kind of like your own little health and wellness support system. Update your profile, take note of the changes and revel in the healthiness that you can now enjoy all year round!

17 Nov

Exercise: A Physical and Mental Endeavour

Exercise: A Physical and Mental Endeavour

We’ve all heard it many times: exercise is good for us. Exercise provides increased circulation, strengthens the heart, and it truly helps keep us young. So why is it challenging for most people to make time for regular exercise? The excuses for not exercising are many: I’m too busy, I hate the gym, I’m too tired, my knees hurt and the list goes on and on. So what is the solution?

There is a way to motivate people to exercise. The secret is to make exercise fun to the point where the mind wants to do it. Finding a fun way to move does more than simply create a motive for movement. Having fun actually releases good chemicals in the brain and makes exercise more valuable to the body. When the brain is happy, the body is healthier. Having fun with movement does a lot more for the body than just increase circulation and build muscles. Part of building health has to do with the emotions, hormones and neurotransmitters flowing through the body. Some emotions improve health while others don’t. Feel guilty for not exercising or feeling lazy both stimulate a response in the body, and it’s not the one you’re seeking for optimal health. On the contrary when you accomplish something new in the body, such as lifting a heavier weight, making a faster time or improving at a sport, you feel great about your accomplishment and good hormones are released that give you energy and support the body on the cellular level. This can create a feeling of being high. Allow the brain to get high a few times and it will look for ways to feel that feeling more often. If exercise gives your brain rewards from the time you begin a new routine, the brain is likely to want to come back for more, and ultimately, it is your brain that decides if you exercise or not.

Often people want immediate results and they force themselves into a boot camp routine. For many people boot camp taxes the body resources that can be used for cell repair, regulation, digestion and other essential functions. For most bodies, a routine that graduates over time to more intense work is better and more motivating for the brain. When the body is greatly taxed by a boot camp style beginning, especially after a long period of time without a lot of exercise, neither brain nor body are left feeling better.

It might take some thought on your part, but sit down and come up with ways that are fun for you to move your body. Do you enjoy working out with others, being outside, going long distances or do you enjoy the gym? Does dancing, yoga or tai chi make you feel great? Find the fun in your workout and you will have all of the motivation to move that you need!

20 Oct

Can Personalized Health Technology Change the World?

Can Personalized Health Technology Change the World?

By Matt Riemann

When ph360 was founded, the goal was pretty straightforward: To eliminate chronic pain and disease through the tools of personalized health. An admittedly lofty goal, but one that I have been passionate about for years. As someone who struggled to find my own way out of a life threatening genetic abnormality, I tried just about every diet, exercise, and therapeutic plan on the way to health. I learned that the only path to my optimal state of health was an entirely personalized one.

I discovered this the hard way, only after trying to do what worked for everyone else. I sweated through hot yoga classes, I tried the Paleo diet, and I tried to force myself into a hundred other health approaches thatworked for other people. It wasn’t until I understood how my lifestyle could affect the expression of my genes that I recognized the impossibility of trying to find health through someone else’s blueprint.

Our DNA contains the genetic map for how we look and for our predisposition to many diseases. And though our DNA can’t be changed, genes may or may not be expressed. Epigenetic science has shown that lifestyle can actually affect whether or not a gene is expressed—meaning that just because you have the genetic predisposition for a disease, you can live your life in such a way that the disease does not manifest.

Having experienced this firsthand, I know that every choice I make on a daily basis, from the time I wake up to what I eat to where I work to the people I interact with, influences both my genes and my health. This means I have tremendous responsibility for my own wellness. I can’t simply rely on someone else’s program for health—every moment of every day might mean health or disease both now and in the future.

Epigenetic science is at the core of ph360’s algorithm—we use your body’s unique measurements and your health history to determine the foods, exercises, and environments that will be best for your genes. Each part of your ph360 dashboard is packed with highly detailed insights about what will keep your body and mind balanced and vibrant. So whether you’re looking to lose weight or recover from disease, the personalized approach to health gives you the power to revolutionize your well-being, for good.

22 Sep

Future Health Technologies

Future Health Technologies

Robotic hands produced by digital printers. Therapy on the go via mobile phone. Contact lenses that sense blood sugar levels. Personalized health has gone truly technological. But are all these future health technologies actually making life easier? It depends on how they’re used.

Dr. Robert Pearl of Stanford University commented, “These wristbands, sensors, headsets and even ‘smart clothes’ can obtain and transmit huge amounts of data on anything from heart rhythms to blood pressure. But there’s little evidence those wearing them overcome abnormal heart rhythms or elevated blood pressures better than those who don’t.”

As alluring as the concept of futuristic health tech transforming our lives for the better may be, it’s yet to be integrated fully into user’s lives. Dr. Pearl explained, “Physicians would love a tool that truly helps patients better manage their diet, exercise and stress levels. Many applications available today claim to modify behavior through alerts, reminders and real-time feedback, but few have demonstrated measurable success.”

While investing in wearables like the FitBit or Jawbone could be valuable, it may be more important to find a technology that actually knows what to do with your data. Particularly as new products like the Apple Watchand HealthKit app come to market, a health tool that can provide targeted guidance about diet, health, and lifestyle is more important than ever. Information is interesting, but doesn’t do much to help you change your habits. This is where the development of a personalized health app like ph360 becomes more critical than ever.

As a personalized health app that integrates the cutting edge technology of epigenetic science (the study of how your genes are expressed) with endocrinology (the study of hormones) and nutrition, ph360 has the unique capacity to provide individualized diet and health plans that reflect the data harvested by wearables. The web-based app is designed to be used in concert with treatment from healthcare professionals, augmenting the relationship an individual may have already established with their physician.

ph360 is powered by an algorithm that uses anthropometry—the scientific assessment of the body’s measurements—to determine what each individual needs to thrive. Recommendations for foods to eat and foods to avoid, specific exercises for distinct body structures, and suggestions for the best environments and professional and social situations will support revitalized health for both body and mind.

So while we can all marvel at the most recent developments in health technology, the path to lasting health starts with actionable insights. Synthesizing scientific discovery and ancient wisdom, ph360 offers the best of both worlds. Data grounded in everyday life. Ready to help you become the best version of yourself.

25 Aug

Crazy for Gluten

Crazy for Gluten

Have you noticed, over the last few years, a significant increase in the amount of ‘gluten free’ products available to buy in stores? Gluten free pasta, gluten free bread, and even gluten free skin care products are getting more and more common. Even products that never contained gluten in the first place are advertising the fact that they are ‘gluten free’. I was at the supermarket the other day, getting something out of the refrigerated section when I noticed a display of bottled water pointing out, right on the label, that it’s ‘gluten free’. Water! That’s when I realised that the ‘gluten free’ craze was in full swing and not looking likely to abate any time soon. But is this just another trend? And is there a better way to ensure you are eating what’s right for you?

Gluten intolerance, or Celiac Disease, is a very real medical condition and if you think you may have it, or you are ill in any way, you should seek medical advice immediately. Many people, however, are choosing to go ‘gluten free’ without having been diagnosed with Celiac Disease or speaking with their doctor. These ‘Gluten Avoiders’ as they’re being referred to, are simply deciding to try to make a change in their diet and an improvement to their health.

Trying to make positive changes to one’s health should always be applauded and going ‘gluten free’ isn’t necessarily a bad thing. However, ‘gluten free’ products are on average 162% more expensive than their regular counterparts (according to a cost comparison study done by pediatric gastroenterologist Mohsin Rashid), so buying those products may be putting unnecessary extra stress on many people’s finances.

Trends will come and go, and while the ‘gluten free’ craze may have food marketing teams around the world jumping up and down with glee, it too shall pass. Making choices about food is something we all have to navigate on a daily basis, and we always will. The absolute best thing any of us can do to ensure we are eating the food that will keep us in optimal health is to educate ourselves.

Each and every one of us is completely unique and, therefore, we all have completely unique dietary needs. Some people feel fantastic going ‘gluten free’ and some actually put weight on. All our bodies and needs are different. Learning what those needs are will ensure that you can purchase and eat the kind of foods that are ideal for you with complete confidence. If you are already a ph360 member, then you already have the ideal tool to do this. Look at your food list. Study it. Educate your self about your needs and you will always be able to make wise and informed choices about what foods to buy and eat. Don’t let marketing teams affect what choices you make for your own health.

28 Jul

7 Easy Ways to Take Care of Yourself Every Day

7 Easy Ways to Take Care of Yourself Every Day

Life is busy. Usually this just means that your life is full – full of friends, full of family, full of fun, and full of meaning. Between work, the house cleaning, social engagements and other responsibilities it can be challenging to find time to take care of yourself. Making major changes to your health can seem like a daunting and difficult task, but it doesn’t have to be. Here are 7 easy things you can do at any time throughout your day to take better care of yourself and get the most out of life.

  1. Move! Yes, physical exercise is important and we should all do it, but I’m talking about movement throughout your day. Many of us live sedentary lifestyles and do not move our bodies in the way they were made to move. Set yourself an alarm for once every hour and take 30 seconds to move your body in a way that is safe for you. You could do some stretches sitting at your desk or go for a short stroll.

 

  1. Pick up the phone. Call a good friend, or that cousin you haven’t spoken to in a while, or your mom. Don’t call to ask a question or a favour. Call ‘just because’. After a 10 minute, no pressure conversation, you’ll both be in a better mood.

 

  1. Go to your happy place. Your environment can have a huge impact on your body and mind. Look at the ‘Place’ section of your ph360 and spend a little time in a space that’s best for you. Do you need a cosy environment? Find a corner of your house where you can be comfortable for a little while. Do you need wide open spaces and fresh air? Go for a short walk through a park.

 

  1. Put the cookie down! We all have our favourite foods but making big changes to your diet doesn’t have to be scary. Is there something that you eat regularly that is a frowny food on your ph360 food list? Commit to cutting out that one thing. Once you have conquered it, cut out another. Or two. Or all of them! It will get easier.

 

  1. Be mindful. Take a few minutes out of every day to take a conscious step back and just observe. Traditional forms of meditation are fantastic but you can also try deep breathing or just having some quiet time to slow down and take stock.

 

  1. You do you. What’s something you are good at or enjoy doing? Maybe it’s puzzles, or dancing or helping others. Have a look at your ‘Talents’ section of ph360. Spend some time doing something you have a natural talent for. You’ll have fun and you’ll feel better about yourself.

 

  1. Let it go. Don’t be hard on yourself. You ate the cookie? So what? Tomorrow you won’t. Forgot to call your friend? That’s OK. You can do it now. You’re not perfect. No one is. So cut yourself some slack and give yourself credit for the things you DO achieve – no matter how small they may seem. Don’t dwell on the things you don’t do. Just keep trying!