Do you have the right tool in your tool box?(0 comment/s)


I hope you all had a wonderful summer and have settled back into your daily routine life. Some of you are settling the kids back into school and others are returning to work. Whichever one it is, you must always remember to take care of yourselves and deal with the stress life may throw your way! This is why I hope we can kick start this month focusing on what is important for you and how to go about achieving good health in the right way.

I have noticed in my practice that many who seek my services are very high achievers and are committed to personal growth. They accomplish this, because they are committed to taking the necessary steps that they need in order for them to move forward. Whatever these goals may be, they are there to help them stay on track – but sometimes setting goals can backfire and hurt you without you realizing it.




When you focus too much on goals and then do not achieve them, you get disappointed, frustrated and call yourself a failure. This creates a negative mindset and your consious will never be happy until you have achieved your goal. If this vicious mindset keeps on going for some time, then you will begin to believe that you are incapable of following through with any goal you set.

This is why in my practice I help my clients work on the process that they need to reach their goals by breaking down everything into baby steps. As we move from one stage to the other they feel comfortable and confident to take the next leap forward. This prevents negative feedback, developing new habits and establishing new set points.


The process is more important than the goal


I have been on yo-yo diets for my entire life until about 5 years ago. I always failed miserably at them, until I finally understood the importance of what it is to create and understand “The process”.  I always struggled with a few extra kg and was never satisfied  with how I looked. I decided to set some goals and told myself that in 3 months I would lose 5 kg. Doable right?  Not really….. The actual goal seemed easy, I had 3 months to do it. In my mind I convinced myself that I could do it and I started a diet. I did not understand what it entailed from a preparation perspective. All I knew was that I had to exercise more and eat only what was on the menu. I embarked on the journey and I was going strong the first week. The first weekend came and it was a bit more challenging. Then the second week went by and I slowly started slipping and eating things I shouldn’t. However, I would keep on going, but by the 3rd week I had already fallen off the wagon and “cheat meals” became every meal. I ended up gaining what I lost and coming down hard on myself that I was a failure. Does this story sound familiar?

The goal I set out, although it seemed easy, was not achieved. I had no process, just an aspiration. What I learned to do is control the process by which we can help our body achieve what we have set out to do.


You can apply this process to anything in life


What is very important to understand is that in order to lose weight, we must not follow a diet. It must be a way of life. We must introduce better and cleaner food options into our diet, remove the refined carbohydrates and sugar and eliminate fried foods. We should walk for 30 minutes daily and include weight training activities in our workout. We should also drink more water, reduce alcohol consumption, sleep early, chew our food 25 times and eat slowly. We also need to consider what is going on with our digestion, thyroid,  adrenals and hormonal imbalances.

Once we understand the bigger picture of what and how these things impact our health along with stress and the process to implement these are in place, then and only then will we be able  to achieve our goal of losing weight – and keeping it off!

Does this resonate with you in any way? Do you think that the process is a helpful tool to have in your tool box? I would l love to hear from you, and please let me know if I can be of any assistance with your health journey.


Always looking out for you,

Small Changes for a Healthier “U”



Is There a Connection Between Alcohol Consumption and Sleep!(0 comment/s)


Last month, I spoke about the importance of sleep and its impact on our cellular metabolism (chemical reactions that occur in the body to maintain life),s and how hormones are a symphony orchestrated by the body’s main conductor, cortisol, and how this impacts the body.

Today I want to talk about another culprit: Alcohol. I am seeing more and more surfacing incognito in my practice and its connection with sleep.

There are many reasons as to why alcohol may impact sleep and I will mention a few that are fairly obvious:

  1. Alcohol is considered a diuretic. That means it makes us go to the bathroom and urinate a lot. When this happens, we lose water and electrolytes, which are very important for the body to function properly. If this persists and we are not replenishing ourselves with food and hydration, this will lead to suboptimal Potassium (K) and Magnesium (Mg), which many people to are already deficient in naturally. Low Mg means that we will have difficulty falling asleep and calming our minds. It also makes it more likely to wake up soon falling asleep and may create leg cramps, otherwise known as a ‘Charlie Horse.’
  2. We know from my previous newsletter that melatonin and cortisol compete with one another. The more drinks we consume, the more dehydration from diuresis. Resultantly, the body produces greater amounts of cortisol. This means that we are in fight or flight mode (sympathetic mode) and the body will not allow us to rest because it is fleeing from perceived danger. Melatonin is pushed to the side and it will only produce very small amounts later on in the night, just enough to allow you to sleep but not to go into deep sleep in order to keep you alert in case it senses an attack from the sympathetic receptors. When the body senses that it no longer is in danger (parasympathetic mode), it will then be able to focus on digestion, resting, healing and relaxation. The body will then be able to drop the cortisol levels and raise the melatonin levels and then are able to have a deep and lengthy sleep.
  3. Leg cramps. As mentioned above, these may only appear at night as we try to unwind, or we wake up at night because we experience stiffness in the calves. This can be due to Mg deficiency. However, if you experience persistent leg cramps throughout the day, then we are dealing with alcohol that needs to be mobilized out of the body because of the toxicity coming from the acetaldehyde. This is toxic and there could be blockages in the detoxification pathways of the liver which plays a very important role for detoxifying herbs, alcohol, meds and toxins. Alcohol is heavily dependent on a specific nutrient thiamine, B1, in order to prevent lactic acid build-up. When this nutrient is not replenished quickly enough, cramps will develop as a consequence of the lactic acid build-up. The reason behind this is that the cellular metabolism is not being met adequately from the mitochondrial function (the energy house in our cells)
  4. Another important nutrient that we need in order to break down lactic acid that causes cramps is Zinc. I am noticing that many of my clients are deficient in this mineral too.


A summary of the points mentioned: Alcohol consumption causes dehydration and diuresis, and as a result we must make sure we have adequate Mg, Zinc, and Vitamin B1 levels, and are hydrated enough to break down the lactic acid build-up and muscle spasm that occurs from this, as well as to balance our cortisol and melatonin to guarantee good lengthy, restful sleep.

Other drivers:

  1. Bar foods such as nuts and salty foods, refined carbs, sugary and fried foods such as nachos, potato skin and cakes along with alcohol consumption are not only high in calories, but also affect a certain neuron in the hypothalamus (the conductor in the brain) called AgRP: Agouti Related Protein. These increase the activity of these neurons and stimulate starvation mode. As a result, as soon as we take a drink, it increases food-seeking behavior even if you had just finished having your dinner.

You will end up overeating, going to bed feeling stuffed, heavy and bloated, and having a hard time falling asleep.

 The remedy for this:

Eat your meal 2/3 hours before bed so that digestion has calmed down and you don’t have an over stimulated glandular activity going on. This will allow you to fall asleep easily.

  1. Alcohol and sugary mixes. If consumed in the evening, this will cause high blood sugar peaks and troughs, especially after 1-2 hours. This is seen especially with insulin resistant individuals. They may have normal blood glucose levels but have elevated fasting insulin. This will drive blood sugar up soon after they have gone to bed. The surge of up and down will encourage the body to produce stress hormones to manage it because it needs to rescue the body from blood sugar dips. If you suffer from hypo-adrenal function (where your glands are not producing enough steroid hormones), this is where it is very apparent, and the body sends a pop of adrenaline while you are sleeping to wake you up.

An increase in cortisol is not only due to diuresis, there are other reasons we should be aware of that I shall recap and list below.

  • A moderate to high consumption of alcohol increases cortisol due to heavy oxidative stress the body is dealing with from alcohol that leads to the toxic form of Acetaldehyde. This causes ongoing stress on the body.
  • Food sensitivities that we are unaware of. When doing a blood prick test or an elimination diet, this will help you get in tune with your body’s reaction to certain foods.
  • Ongoing mental, emotional and physical stress.
  • Exposure to toxins: the body is responding to an ongoing daily intake of toxins, be it from the air we breathe, the chemicals in our food, the imbalance in microbiome, or the heavy metals we are exposed to. The body is trying to adapt and thrive in an environment we are asking it to live in.
  • Trying to satisfy organs’ curiosity of AgRP neurons with foods that they have sensitivities or allergies to. That causes an increase in histamine production, which results in inflammation and leads to an increase in cortisol output, hence we end up with trouble sleeping. We may also get headaches, migraines or heart palpitations.
  • We reach for a drink before going to bed because we feel it will relax us and we want to unwind from a heavy stressful day, only to be woken up 2/3 hours later—Why?
    • This could be due to blood sugar imbalances. If a person has good fasting insulin and HbA1c, eats a well-balanced diet that does not contain refined carbs and sugar and exercises, then they should not have a problem. Unfortunately, the majority don’t follow this lifestyle.
    • The other major reason is due to the GABA – GLUTAMATE balance in the brain that has shifted. GABA is known as the inhibitory neurotransmitter while GLUTAMATE is known as the excitatory neurotransmitter in the brain. One calms you down and the other keeps you excited and awake.
    • Should we relax or do we need to be alert? The body shifts between the two, trying to keep it balanced depending on the time of day and how we need to respond to it.

Bear with me, I will be a little technical to explain my point. Alcohol increases GABA through the alpha Gaba receptor. If the person is healthy and consumes 1 glass a week for women and 2 glasses a week for a man depending on body size and weight. This will show healthy benefits. i.e. you take a drink and you will fall asleep.

If a person consumes a few more drinks, then Gaba, which is the preferred preference in the brain will be expressed 2-3 hours later and we will get a rebound affect and a surge of GLUTAMATE will kick in countering the previous GABA alpha binding receptor as explained above.  If this confused you, don’t worry. It means that although Gaba should increase and make you fall asleep, the surge or the increase in GLUTAMATE which is the excitatory/stimulating neurotransmitter will kick in after a few hours of excess alcohol consumption and will wake you up, especially if the individual is already under significant stress.


I hope I was able to explain the impact alcohol has on sleep for some of you who may be having issues with this. Understanding the importance of making sure that your liver is detoxifying well; that you are consuming supplements that contain the key nutrients that many people are so deficient in due to the stressful life they lead; the importance of a good clean diet and the role exercise plays on your body is super important to provide a good night’s sleep.

I hope you have a better understanding now as to why consuming alcohol is not really a good idea to use as a mean to help you unwind and fall asleep. A much more effective remedy to incorporate into yoru life is to take an Epsom salt bath, deep breathing, stretching and meditation before going to bed, to ensure a deep and restful night’s sleep


Always looking out to better your health

Small Changes for a Healthier “U”

Keys to a Successful New Year(0 comment/s)



  1. Recognize what you already do for self-care. Are you happy with this? or do you feel you need to add more/less. It could be anything from exercising, reading a book, painting, singing, quiet time, being more spiritual/ socializing. No matter what it is, don’t judge yourself and compare yourself to others. This is for you. Be gentle and love yourself even more. Allow yourself to grow to an even better version of yourself.
  1. Write down your vision. Write down what you would love to be doing this year and accomplishing. How would that make you feel? Close your eyes and envision it and feel it in your body. Does it bring a smile to your face! Now envision not doing the things that you want to change and how does that feel? Whatever the feeling begins to break it down slowly into manageable steps and begin one baby step at a time and you will see the change begin.
  1. This is where a SMART goal comes in handy to help you make the change. It stands for specific, measurable, attainable, realistic and time bound.
  1. Be consistent, even if you feel that you can’t do it that day push yourself and don’t give up. Consistency is the key to success. It will create a good and healthy habit which will create discipline.
  1. Begin a Gratitude Journal, every morning right down 5-10 things you are very grateful to have. If you follow this little exercise after a week when you look back you will see how something shifts inside you and your outlook on life will change.
  1. Rewrite your limiting beliefs. There is no such thing as I can’t. When you declutter, what is holding you back and vision what you need to do to move forward, implement the SMART goals and begin to break things down into tiny tiny steps- replace the negative with positive thoughts-  you will begin to see that you can accomplish anything you set your heart to.
  1. Celebrate the wins. No matter how small they are. They are extremely important to boost your confidence and moral. You have worked hard to accomplish what you just did so own that and be proud of yourself. Remember its not to indulge in your bad habits once again but rather find something that brings more joy to you.
  1. Always stay positive and surround yourself with positive like-minded friends or acquaintances. Write down 3 negative remarks that you hear yourself repeat in your head and then flip it around to something positive. Example: I am not good enough, I am a failure and I am overweight, to “I have many good attributes, I have succeeded before and it takes me time, I am listening and learning things about my body and beginning to put a plan in order to make the necessary changes to lose weight.


If you implement only one of these tips and you sit down with yourself and create a vision for the New Year with new eyes, through the lens of self-care, and rewrite anything that holds you back from RADICAL joy and self-love then you would have begun the transformation of your health to a better place. We are at the beginning of the year and we have 365 days less than the days that have just passed to embark on this journey that will improve and move your health forward.

I’d love for you to share your new goals with me.

Always looking out for your health and wellbeing,

Small changes for a healthier” U”


A Holistic Approach for 2019(0 comment/s)


It’s that time of the year again when we see the golden opportunity to improve our quality of life by changing an undesired trait or behavior that we see in ourselves. With the very best of intentions, we write down a long list of New Year’s resolutions. If strictly followed, we are convinced it will allow us to blossom into the best version of ourselves. Yet what we are truly missing is being able to see how we can adopt smaller steps to become healthier and happier and move in the right direction to accomplish our goals.
All around the world, losing weight features prominently on lists of resolutions. You will begin to get bombarded with emails offering you ways to lose weight. And while weight loss may improve your health it is not the only thing we should depend on as a marker for happiness.
After all, we can be thin yet miserable if key parts of our lives are not addressed such as our own selfcare. I am referring to the stress component of our lives. I have spoken about this many times- we need to allocate enough time for spirituality, exercise, sleep, diet and relationships whether at home or at work. If any of these are tipped out of balance, they can cause a cascade of events that affect our health.
You have heard me mention this several times, diets don’t work – that’s the bottom line. The only way to make changes that will stick for years to come, and also prevent issues from occurring in the future, is to focus on the consistency of a healthy lifestyle.

Once you begin to feed your body what it truly needs and work on what has been holding it back from attaining good health, you’ll be surprised at how the pounds come off.
Perhaps a better resolution is to strive to find a happier and healthier you, and to uncover as much joy as possible in the world around you in 2019. We can begin by learning how to eat properly. Learn how to stay away from nasty chemicals that are found in many of our skin and hair care products. Try to avoid the additives that are added to our food. These things suffocate our mitochondria and harm our microbiome.

So what’s your most pressing health concerns? What aspects of your life would you like to tweak in the year ahead?

Let’s begin 2019 with a focus on making you and your family as healthy as possible. I have listed below a small plan that you can follow. If implemented and incorporated, these small steps over time will bring big benefits and are more likely to succeed than a drastic change in the way you thought you would embark on your New Year resolutions. Keep your promises within the realms of possibility and your New Year wishes are more likely to come true.

Here’s a simple plan to follow:
1- Cut out the chemicals, preservatives & GMOs
2- Eat lots of colorful vegetables and fiber
3- Eat fermented foods daily
4- Exercise and get out into nature every week
5- Reduce your caffeine intake to 1 serving a day
6- Reduce your alcohol intake to 2 glasses a week
7- Sleep a min. of 7 hours a day
8- Eat your last meal 3 hours before bed

Whatever you decide, I wish all of you a year of good health.

Small changes for a Healthier “U”

Getting To The Root Cause Of Your Diabetes-part2(0 comment/s)


In the last newsletter we were discussing Diabetes, and the different hormones in the body. We are continuing the discussion on Diabetes, and here we are looking at what else, other than hormones, do we need to address.

Other Factors That Contribute To The Root Cause Of Your Diabetes that also need to be considered.

  1.  Our genes are not our destiny. We have the means to switch them on or off depending on how we want to nurture them. This can be controlled and reversed with proper steps of diet and lifestyle and environmental changes that we can control vs relaying on meds that act as a plaster and don’t get to the root cause of the problem.


  1. High cortisol –Stress is a key player that blocks insulin production. We need to understand the importance the adrenal hormones play- The two shaped triangles that sit on top of our kidneys that produce cortisol-stress. Stress is long term and short term and is required for survival in the short term but if it keeps on being produced then we get into trouble.

As the stress goes up we produce more cortisol. The more cortisol we produce the more our blood sugar goes up. This affects our sleep, and we begin to binge and eat more often and we become unsatisfied and anxious. This then affects our gut and quality of nutrition we feed ourselves.

The more our blood fluctuates due to the blood sugar roller coaster, the more the brain begins to freak out. Thinking it is going into famine and the more cortisol output it produces. This causes our heart to race, we need to feed it and calm it down so what do we do, we reach out for sugar i.e any processed food that is high in calorie and sugar and fast to satisfy our hunger or sugar crave.

How do we solve this problem?
By getting our blood sugar under control.

  • Eat more fiber.
  • Eat low sugar or avoid it completely except in the natural form of fruit and honey but in moderataion.
  • Choose a low glycemic index foods i.e real food; lean protein and a rainbow of colored vegetables and greens.
  • Reduce stress by doing some deep breathing, relaxing –massage, being somewhat carefree, bring more joy into your life-laugh and smile


  1. The liver enzyme “AMPK “also plays a significant roll.
  • It controls our cell metabolism
  • When its low we end up with poor blood sugar control
  • We end up with high cholesterol
  • We end up with high triglycerides
  • Low mitochondria –energy production
  • Low oxidation -more damage to the cells
  • More inflammation
  • Cloudier thinking-brain fog

What impairs AMPK

  • Overconsumption of calories-AMPK activity decreases
  • Eating the wrong fats – fried damaged oils, non -organic animal protein.
  • A diet high in sugar- this is the quickest way to shut it down.
  • Alcohol consumption- moderation is key.

How do we improve it?

  • Eat a Mediterranean diet, high in good fats, lean protein and a rainbow of vegetables and greens
  • Consume good fats- olive oil, coconut, avocado, olives, nuts and seeds
  • Eat Fruit and vegetables.


  1.   The overuse and abuse of pesticides, herbicides, toxic chemicals and flame retardants.

 What do they do?

  • Block insulin action
  • Cause metabolic syndrome: which is a cluster of conditions-increased Blood pressure, high blood sugar, excess body fat around the waist, abnormal cholesterol or triglycerides that occur together, increase risk of heart disease, stroke and diabetes.

These all have an impact on diabetes as they increase the stress in our body. This raises our blood sugar which affects our endocrine disruptors: the hormones responsible for adrenals, thyroid, ovaries and testicles.

Scientists have begun to find the connection between high blood sugar and Alzheimer’s (type 3 diabetes) which is not new. There is an impact the environmental toxins are having on Alzheimer’s, Parkinson’s and neurological disorders and it is important to keep detoxifying the body from these chemicals.

How do we do that?

  • Drink lots of water
  • Eat a diet high in fiber
  • Eat organic produce as often as possible
  • Eats legumes, lentils and beans which are high in fiber and bind to the toxins to eliminate them out of the body.
  • Eat lots of garlic and onion to keep the blood sugar under control
  • Check your blood to make sure you are not lacking any minerals and vitamins and take supplements accordingly to build the reserve back to normal.

By lowering our exposure and switching to better alternatives we can help ourselves lower the risk of becoming diabetic.

The take away of getting to the root cause of your diabetes is:

  1. Your genes are not your destiny.  Work on changing your diet and lifestyle. Educate yourself on better food hygiene, sleep hygiene, exercise and eat a cleaner diet.
  2. Make sure that you have the thrifty geneotype in balance and that Adiponectin is higher than your Resistin.  In order to combat insulin.
  3. Control your stress and bring more joy into your life.
  4. Make sure you have the” AMPK” liver enzyme, is also under control to keep insulin and blood sugar under control.

The power is with you. You now have the information and understanding of what you need to do to take control of your health. The pill is not the answer. You do not want to be dependent on it. It is easier to pop one, but it does not solve the problem for you.  No one cares more about you than yourself. Take charge and make the necessary steps to reverse your disease.

If you need help you know where to find me.

Small Changes for a Healthier “U”

Getting To The Root Cause Of Your Diabetes-part1(0 comment/s)


I am sitting in the Chedi Hotel –Oman and I’m looking around me at the people staying in the hotel while I am writing this week’s newsletter.  As I look around, the hotel guests are all expats, slim and healthy. With a few exceptions, no -one is very over weight or obese.  Many are doing laps in the pool, working out at the gym and taking good care of themselves. They are all getting some good vitamin D which I did too. When I look at the food they have ordered, the majority have chosen fish and salad with a glass of wine and water. An interesting observation when I compare it to a previous newsletter I wrote “Does taking an insulin shot mean that you can eat to your heart’s content?

The diabetes summit lasted one week, it was such an eye opener for me and I learnt a lot from it. I learnt about what tests everyone should be running and which are more accurate than the standard blood tests that our conventional doctors run. I learnt what drives insulin resistance and how we need to look at every individual as a unique case and of course, the importance of hormones at play and stress.

It was led by a diverse group of 21 functional medicine MD, researchers, doctors who specialize in diabetes, nutritionists, dieticians, naturopaths, fitness trainers all under one umbrella focusing on how, why and what causes Diabetes and how to help cure it, manage it and help prevent it.

There is a lot to cover but I will try to summarize it as best as I can. I have divided it into two parts. Part two will be covered in the next newsletter because I don’t want the article to be too long. I will keep it as short as possible.

 Let’s begin with what they had to say:

Diabetes has become the modern world’s new plague. Lots of people are now diabetic, and there are some serious complications associated with it such as heart attacks, strokes, amputations, blindness, kidney failure, and memory loss.

There are two kinds of diabetes: Diabetes type 1 which occurs most commonly in children when an auto-immune disease destroys insulin producing cells in the pancreas. This only represents 5% of all diabetes cases. The other 95% is Diabetes type 2 “adult onset diabetes “which we are seeing more frequently in children, young adults and adults.

Conventional doctors look at diabetes as a genetic link and mostly diet and lifestyle induced. They treat it by taking drugs and tell you to control your blood sugar intake. This approach is considered a progressive degenerating disease. i.e the diabetes gets worse over time because you are not addressing the root cause of what is causing your diabetes in the first place. You are not changing it or putting it to a halt as you will find outlined below. Rather you are just buying time for your problem to worsen.

The tests functional medicine doctors recommend everyone to do are:

The “Fasting insulin test” and HbA1C (Average fasting glucose over 4 months) and not to rely on the fasting blood sugar. Why? Because fasting glucose is the last marker to rise. Any number over 90 is considered to be pre- diabetic. But doctors will tell you it is ok and will let you off the hook and tell you to control your sugar intake until they see you next time.

The next time you visit them, if the number has risen, then you are in trouble because by then you are officially diagnosed as diabetic or pre-diabetic, pending on your numbers. You will be put on medications such as “Metmorphin” to control your insulin.  If you had checked your fasting insulin in the first place, you could have avoided being put on the drug. This is a 3- hour test, and is the most accurate because the patient drinks a liquid of glucose every hour and their insulin is checked every hour and registered. A value over 5 is indicative of insulin resistance.

The talk in this summit looked at Diabetes as a complicated issue that had roots in many things other than just genetics, or caused by high blood sugar. This approach does not work for everyone. We must take into consideration what drives the insulin in each person in order to address the cause and be able to take action to lower it naturally.

The new thing I learnt and I am sure many of you have not heard of is something called “The Thrifty Genotype” this plays a very big role in controlling our storage for energy, our fat cell activity and our famine for survival.

The body is very smart, it consumes food and converts what it needs immediately into nutrients that are needed to feed the cells. Whatever is left, is stored as fat cells in our abdomen. There we have lots of hormones that control appetite and they release compounds that are very sensitive to insulin.

These hormones are:

  • Leptin, which controls appetite.
  • Insulin, that controls our blood sugar
  • Adiponectin, which is not heard of often, helps insulin work better.
  • Resistin which blocks the reaction of insulin

 We always want Adiponectin to be higher than Resistin.

Now I will put everything together for you.

When we have good blood sugar levels.  We are eating a diet high in fiber, vegetables, good fats and lean protein.  The Adiponectin is high and the Resistin is low. When we gain weight the ratio changes and Resistin becomes higher, which means poor control of appetite and blood sugar, because we are eating more refined foods and sugar.

The ability to regulate our food intake is very complex and that is why the hormone Leptin, mentioned above is very important in influencing our appetite but the real driver controlling our appetite is Blood sugar.

When our blood sugar drops it sends a signal to our brain that we are starving, the brain sends a message to the pancreas to produce insulin. These have to bind to receptor cells to allow the channels of glucose to open in the cells so that sugar enters the cells to provide energy. When this goes on and on for a very long time, the cells get full and they can’t take in any more and so kick the the insulin receptors out and don’t allow them to attach any more. Fast forward, we are nibbling all day long with the wrong types of foods. The pancreas gets tired and exhausted it stops producing insulin and we end up with insulin resistant.

When this happens, we have a lot of insulin roaming around in the blood and not binding to the cells, so they end up not doing their job, triggering the brain to think that it is in starvation mode why because there is no energy reaching the cells. The hormones send a signal that it wants to eat, the yoyo effect kicks in along with the survival hormones that are trying to protect us.

Conclusion: we need to keep the thrifty genotype and the Adiponectin and Resistin in balance or else we are in trouble. So rather than taking medication we need to get to the underlying issue by fixing the hormone signaling first, then we will not be hungry. Adding exercise to the routine will also help you kick start loosing weight.

By reducing our stress levels. Implementing good sleep and food Hygiene. Eating lean organic pasture raised animal protein. Consuming lots of fiber. Keeping processed foods and sugar to a real minimum. Reducing alcohol and enjoying life, this will increase our Adiponectin and get our hormones in balance again thus controlling our insulin hence blood sugar.

With this, we end part one of this week’s newsletter. Stay tuned to part two were we will discuss the other issues that contribute to the root cause of your diabetes.

Small Changes For  a Healthier “U”

What essential supplements should I be taking?(0 comment/s)


A friend came up to me the other day and asked me, ”Nadia what supplements do you think everyone should be taking.”

I looked at her and smiled. It is not such a simple question to answer because everyone is different and has different needs. In functional medicine there is a saying that goes, “You are not what you eat, rather you are what you absorb.”

In an ideal world, when the earth was rich in nutrients and the animals were able to graze freely in the sun and eat lots of grass, we were eating very healthy and were getting a lot of nutrients from the animals and plants we consumed. That world does not exist any more. We are bombarded with lots of toxins from everywhere: The air we breath, the water we drink, the chemicals in our personal care and household products, to the pesticides that are sprayed on our vegetables and fruits. The hybridization of the plants with low dense nutrients does not help at all thus making things bigger, more uniform in shape but less nutritious.

Lots of processed food and refined carbohydrates and sugar flooding the markets are just adding more fuel to the fire.

As a result, people are suffering more and more with immune issue, inflammation in the gut and an imbalance in bacteria. All of this is not helping us digest, breakdown and absorb the nutrients from our foods. Hence, we are not nourishing our cells.

When all is said and done, we need to remember that we are all different but, there is a list of what I think make up an essential supplement protocol that everyone should be taking on a daily basis.


High quality multivitamin

This multi vitamin should consists of a variety of vitamins and minerals in the active form that the body can easily convert once broken down in our body,as opposed to synthetic and hard to be broken down minerals which are usually found in many cheaper supplements.  I would recommend the brand “Metagenics”  phytomulti.



The benefits of Omega 3 are very high and are known to help reduce inflammation and stops artery blockages. You have to know what type of fish oil  is used and the importance of the EPA (Eicosapentaenoic acid) and DHA (Docosahhexaenoic acid) ratio. If you have an Autoimmune  disease, or are suffering from inflammation, then you want your EPA ratio to be much higher than your DHA.  IF you have heart issues, brain, eye and cell membrane issues then you want your DHA to be higher than your EPA.  That’s why eating fish is very beneficial for you.

A very good source of fish oils is Carlson, Nordic Naturals or Green Pastures –fermented cod liver oil.



We are hearing more and more in the science literature about the importance of gut bacteria and how important it is to keep the the balance between the good and bad under control. If we tip the scale towards the pathogenic type then we are allowing disease, inflammation, leaky gut, depression and anxiety to settle in because most of our serotonin 90 % is produced in the gut and the other 10 % is in the brain. If we want to prevent any form of disease or illness we need to make sure that our gut microbiome is in check because this will promote a healthy GI tract and supports overall wellness.

One needs to know what they are treating in order to select the right type of probiotics, but in general for a healthy person or for a maintenance, then I would recommend this brand for adults: Renew life adult, probiotics

Children should also take probiotics, and for them I recommend Smarty pants –chewable probiotics



Vitamin D is a crucial vitamin and is required for many of our hormonal reactions that take place in our body such as metabolism, growth and development of mood. There are over 50, 000 reactions that require the presence of Vitamin D in our blood, that is why it is very crucial to have adequate levels of vitamin D. We obtain it only from the sun. When the skin absorbs vitamin D it converts it into a hormone. Hormones in general are our chemical messengers that go around our body reacting with our tissues and organs.  Researchers have recently been  finding out the vital importance this vitamin plays in the building of bone strength, heart health, cancer prevention and our immune system overall. It also can be a determining factor in whether or not you develop an autoimmune disease.

Conventional medicine defines vitamin D3 levels of 30 to 100 ng/mL as normal, But Functional medicine likes to see it in the higher ranges anywhere from 60 to 80ng/ml for optimal health. Get you levels checked, if they are not in that range. I highly recommend you get your levels up to par by taking  5,000 to 10,000 IU per day until you reach your ideal level.

I like to use the combination of Vitamin D and K2 (the forgotten vitamin) because it plays a critical role in building and retaining bone density and also keeping calcium from running rogue in the body and causing dysfunction. Vitamin K is also vital for normal clotting function.

I would recommend Design for health “vitamin D supreme” from amazon

If you already have a vitamin D, and you only need the K2 then I would order Jarrow  MK-7 from amazon

Children also should take vitamin D3+k2 in liquid form 1000 iu

I recommend the brand PURE K/D liquid

Never take more than 5,000 IU of vitamin D3 per day without a physician’s supervision and regular blood testing.



This is one of the most important minerals- many people don’t know it, and doctors don’t test often for it. Magnesium controls over 300 biochemical reactions in the body, most of which promote relaxation- whether in the head, heart or gut, for exmple constipation, headaches, anxiety, heart palpitation, hypertension, insomnia, asthma and muscle cramps.

The next time you visit your Doctor make sure to ask them to test your magnesium in red blood cells (RBC) not in the blood (serum) to give you a better understanding of where your magnesium levels are.

 If you have kidney problems be careful to supplement with magnesium because it increases urination and work with a doctor, and get regular tests.

If you suffer from constipation = I recommend Magnesium citrate

If you have headaches = I recommend Magnesium Taurate

If you have achy muscles = Magnesium glycinate

If you can’t absorb magnesium because of your gut, then use Epsom salts baths or oils.

Magnesium is very important because it is required to convert Vitamin D to its final active form in the body and It will help to alleviate achy muscles and tightness in your body.



These are a group of B vitamins that are very important to be part of your daily supplements because of all the stress that we encounter in our everyday life.

B Vitamins are critical because they help in keeping the liver functioning very well. They provide antioxidants that help the liver to detoxify the unwanted chemicals such as heavy metals, histamines and bacterial toxins that you could be at the root of your immune or neurological challenges.  I recommend Pure, B complex


 I hope you found these supplements informative. You can purchase them on Amazon.Com. Before you begin supplementing please check your levels and check in with your Doctor or health provider to give you the green light.


Small Changes for a Healthier “U”


Is your body giving you signs that you may be in need for a cleanse?(0 comment/s)


When was the last time you really paid attention to your skin? Did you know that the skin is the body’s largest organ? Did you also know that your skin can actually talk to you? Not literally, but you can definitely know from the symptoms, and read the signs that something may be impacting your health.

The body can communicate with you either emotionally, physically or visually. If you miss the opportunity to listen, the overall health of your body can spiral downwards. These symptoms are not necessarily constant- they may come and go, be persistent or changing. The trick is, if you do learn to listen, you can catch it ahead of time and reduce the stress on your skin and body.

Do any of these statements ring a bell?

  1. My skin is acting up. I don’t know what is going on with it?
  2. I am too old for this, why am I still breaking out?
  3. My skin is dry and dull or it’s too oily, what’s happening?

In many of my talks, I have always mentioned that the mouth and the stool are windows into what is happening in your gut. I will now add that your skin is also a reflection of what is going on internally. It provides clues and signs that we should not ignore. If we are smart, we can stop the progress of whatever it is from its roots before it manifests into something bigger.

Some of us are in tuned with our bodies and can feel it when something is wrong, but the majority of people are not there yet.  I have provided a list below with the signs that our body gives us to tell us that a detox or a cleanse is long overdue in order to help put things back into balance.

  • White or yellow-coated tongue
  • Bad breath
  • Congested/uneven/enlarged pores, blackheads, or pustules
  • Increased belly fat
  • Abdominal bloating
  • Inability to lose weight
  • Acne, rosacea, itchy skin, extreme dryness, skin feels rough, bumpy and/or uneven skin
  • Fatigue/waking up tired regardless of how many hours you slept
  • Moodiness
  • Lowered immunity
  • Frequent headaches
  • Chemical sensitivity
  • Insomnia
  • Under constant stress
  • Carbohydrate and sugar cravings
  • Needing caffeine for energy
  • Constipation
  • Dull, ruddy appearance of skin
  • You, or someone you spent a lot of time with, is a smoker
  • You are outdoors often
  • You travel often
  • Seasonal changes
  • Overproduction of skin oils

There are a few key things that cause many of the symptoms mentioned above. I will also provide a solution.


Food is energy, it is medicine and it is what nourishes the cells inside and out and what allows the body to flourish. It is what gives the skin its glow, luster and its overall beautiful complexion. Food feeds the cells that make us feel good and happy.  By food I mean real clean food and not the processed, refined, fast foods that our world Is feeding itself on. From white sugar, white flour, and an over-consumption of alcohol, caffeine and soda.

The latter provides inflammation to our human body which then brews and reeks havoc on our internal health which sends a message over time that it is not happy. If we ignore and don’t listen to these messages, dis-ease begins to creep in and we end up with symptoms that can manifest both internally and externally on our skin- like fungus, eczema, psoriasis – or sometimes only internally depending on what it is –ulcerative colitis, fibromyalgia, arthritis, MS-  Consumption of a lot of fried foods as well, causes an imbalance to the good essential fatty acids that are required to keep the cells and skin nourished.

The best solution is to consume healthier clean foods. Eat lots of fruit, vegetables, good fats such as chia, avocado, coconut, nuts and seeds, omega 3 oils and organic or grass fed meats and eggs. Add more fiber into your diet by eating a variety of vegetables. Reduce the intake of the inflammatory foods mentioned above.

Hydrate with water and herbal teas as well and not with soda and boxed juices. Eat lots of herbs, and spices such as ginger and turmeric and many other great ones.


Today’s lifestyle is quire fast-paced, and many people find themselves constantly on the road. They are traveling a lot whether by plane or by car. This has an effect on one’s health. Sitting for many hours in a plane breathing recycled air and not moving around is not very good for you.  Exposure to a lot of exhaust from cars and factories while commuting is also difficult on the body. In some cases, living or socializing with smokers and inhaling their cigarettes can also lead to health issues.

The best solution for this is to make sure that you are hydrating yourself very well by drinking half your body weight in ounces of water; and eating lots of colored carbohydrates and consuming at least two servings of fruit a day.


Our number one killer and skin ager is stress. It does have a useful function, it is important to keep us alive, but when there is a lot of it, it has a negative effect on many parts of the human body. From hormones-such as sex hormones and thyroid- to weight gain, insulin resistant-diabetes and the ball can keep on rolling…..

The best solution is to remember to make joy a priority in your life. Make time to do the things you love and enjoy. Spend time with friends and family. Have a good laugh. Surround yourself with positive people. Read a book, go to the cinema, listen to music -what ever it is that makes you unwind. Don’t forget exercise and stepping into the sauna. These are great stress relievers. Have a massage done once a week and do lots of deep breathing and mediation. That teaches you to concentrate on your breathing and relaxes you.

If you allow stress to take over and rule, you have lost the battle and trust me it is not worth it. Learn to take baby baby steps to implement the necessary changes to live a less stressful life and you will come up on top as the winner.

Chemicals in our personal hygiene products and cosmetics.

This is another big topic- the chemicals in our everyday products. Your skin absorbs everything that is put on it. These products contain a transdermal penetrating product that allows the chemicals to penetrate your skin and go into the blood stream. That is very dangerous because we want to be able to control that only good stuff enters-oxygen, sun rays for vitamin D production and nutrients- into our blood stream.

Our bodies and skin are bombarded and burdened with increased chemical exposure from cleaning supplies, clothing finishes, paints, and pollution. This is a serious problem and we need to be aware of it. The chemicals ending in the “cone “family can clog and congest our pores wreaking havoc on the skin.

The solution to this problem is to start off by reading the labels and not believe the marketing. Don’t fall for words like Toxin Free or Chemical Free.


There is a big list but let’s begin to avoid products with these names:

  • Parabens
  • Aluminium,
  • Coal Tar Dyes.
  • Oxybenzon
  • Phthalates

Begin switching to organic products, and if you can’t read the labels then put it down and walk away.


Hormones have a very strong influence on our skin and many of our bodily functions. If you feel that something is not right and you are feeling off, please go and see your doctor to put things in order ASAP.

Having studied under the umbrella of functional medicine, I have now realized the importance of how a detox and/or a cleanse are so crucial in helping our body get rid of built-up toxins in our system. It is very important to embark on them several times during the year and actually they say you should do one every season.  There are many kinds out there but before you do set off to join one, I would recommend that you check in with your doctor or health provider to make sure you have chosen the correct one.


Small Changes for a Healthier “U”

How to kick start your Health this 2017 on the right foot!(0 comment/s)


This is my first newsletter since after the New Year, and it’s always an exciting time for everyone. People all around the world are given a fresh start, and many have already planed out their goals for 2017. One of the most common resolutions for people are losing weight and taking care of their health. People say this every year, and fail to achieve these resolutions! How do we make this year different from the ones before? Accountability. Unless you are extremely disciplined, (to which I am not!) it is difficult to hold yourself accountable to your promises for the year. That’s why I have someone who holds me accountable!

This is where I can step in and help you. I can hold your hand and show you the way, and be the person that can hold you accountable in order to achieve your goals.

You can make 2017 your best year ever – this can be the year you finally can be the best version of yourself. You can use this as an opportunity to leave your old life behind, and transform into the person you always wanted to be.

Do you really want to wait another 365 days before taking the next step towards a healthier you? I didn’t think so – start today!

Here are the things that we will work on together to help achieve success in your life:

  1. Improved digestion
  2. Increased energy
  3. Better and sharper mental clarity
  4. Balanced hormones
  5. Better sleep
  6. Weight loss
  7. Reduced cravings
  8. Better skin, hair and nails
  9. Reduced bloating and constipation
  10. Releasing of emotional blockages
  11. Better long-term health.

I hope this list inspires you to make a change, knowing that all these benefits are steps to becoming a better you. I hope I can be there to guide you through this journey. I am actually kicking off the New Year with a 21-day Hormone Balance Detox Program, beginning on the 14th of January. I hope you are interested in joining me, as I believe it will kick start your path to a healthier you.

With that I wish you all the best for the coming year.

Small Changes for a Healthier ”U”,



Is Exercise Hurting You Or Benefitting You?(0 comment/s)


When the New year kicks in, gym memberships are known to soar. People decide to take their health seriously and begin working out everyday and pushing themselves like as thought they are super athletes, not realizing that they may be benefiting in the short run, but hurting themselves in the long run.
Life has become very stressful. People work hard, shuffling two jobs sometimes, then to come home and take care of their own family and their personal needs. They think that by working out hard they are doing themselves good but actually are adding more stress onto their bodies. This is called internal stress. They are unaware off it because they can’t see it amongst all the other things that might be going on inside their bodies like: Food sensitivities, inflammation, gut dysbiosis and a diet that consists of a lot of processed foods, refined carbs and sugar. This effects their adrenal health which is responsible for keeping the balance between hormone production and cortisol” the stress hormone”

On the flip side, when exercise is done properly, then it does wonders for the body and mind.

So here are a few ideas to approach exercise differently this year.


Slow it down
If your body is telling you that it’s feeling exhausted and tired, or if you are suffering from brain fog and can’t concentrate very well, then don’t push yourself. Your body needs time to recover and remember over-exercising increases your body’s production of its primary energy hormone, cortisol, “the stress hormone” which in turn boosts inflammation and increases your chances for injury.

Work out smarter-not harder
Instead of working out for an hour and exhausting yourself, invest in some High intensity interval training “HIIT” exercises. There are many versions of this. It takes 20 min tops. You can workout your entire body or focus on specific areas. The idea is that you work out hard for 1 min and then bring it down for another min and you keep doing this until you reach your 20 minute target. For more information you can search on google or YouTube.

Invest in a personal trainer

If you are a beginner, it is very important to invest in a personal trainer to get the proper posture or else you may be more prone to injury.

Allow your body to recover well.
If you are the type of a person who likes to works out every day, it is very important to allow your body to recover really well. Make sure to always exercise different muscle groups. If you find yourself catching a cold or are exhausted after a workout, then take it easy and workout every other day in order to allow your body to recuperate.

Squeeze in some time for Yoga or deep breathing exercises

These are very beneficial exercises because they calm you down and help elongate your muscles. I Recommend that you include them in your regimen once or twice a week.

Finally, as always, I can’t stress the importance of eating clean and healthy. The impact it has on your entire body and mind. Eat more fiber, drink lots of water, reduce your caffeine and alcohol intake. As you know by now that your gut is the root to all diseases. Eat clean, exercise and breath deeply and you are on your way to kick starting the New year on the right foot.

Small Changes for a Healthier “U”