EMF

8 Sleep Hygiene steps that you can implement TODAY to regulate your natural biological rhythms.

At the root of healing, the first step is to balance the nervous system and get back to a normal natural biological cycle between cortisol and melatonin production.

The opposite of the stress hormone (cortisol) is melatonin. In functional medicine, we look at everything in ratios and balance.

Most of society is in a cortisol dominance, sympathetic nervous system SNS, or chronic Fight Flight stress-based state.

Often this state of being is very unconscious because we get used to this "just a way of life" mindset.

Sleep 101 (Rest and Recovery)



1. Set consistent wake and sleep times.
2. Wear blue light blocker glasses (amber glasses) starting at 6:30pm daily.
3. Create an electronic power-down (sunset) in your home. Switch off electronics, wifi, screens ideally a few hours before the set sleep time (step 1). Opt for (unscented natural) candle light or the soft glow of salt lamps.

4. Remove all bluelight and technology from the bedroom and have wifi on a timer. (See 5 easy low-cost steps to remove EMFs and harmonize your environment here.)

5. Install dark blinds.

6. Consider a weighted blanket. I recommend Baloo Weighted Blankets.

7. Set your thermostat to cooler temps overnight. The ideal sleeping temperature is between 60 - 67 Fahrenheit (15.6 - 19.4 degrees Celsius). This may vary from person to person. Consider the chilisleep systems if you are a hot sleeper or if you tend to feel cold at night. The chilisleep can improve your sleep quality and comfort.

8. Track Sleep quality with the Oura Ring.

50: Five easy low-cost steps to remove EMFs and harmonize your environment

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This week on The Freedom to Live Podcast, I am sharing tools and action steps that are easy to implement and that are also low cost to help you remove and harmonize your environment in relation to Electric Magnetic Fields, commonly referred to as EMFs.

5 tangible action steps that won’t break the bank 
Get more control of your health by removing and blocking EMF sources

  1. Remove

  2. Block & Shield

  3. Harmonize

Knowledge means nothing without Action.
Enjoy this week's episode!

❤️ Stephanie

The Freedom to Live 5 things Friday 


Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. What are EMFs and WHY should we be concerned?

Electric and magnetic fields (often referred to as EMFs) are an essential and natural part of the physical world.  Some occur naturally in nature and some are man-made.

Electric and magnetic fields occur naturally within the body in association with nerve and muscle activity. We also experience the natural magnetic field of the Earth (to which a magnetic compass responds) and natural electric fields in the atmosphere.

The human body has a charge and our body's frequency needs to be in harmony with our environment.

  • Electric fields are produced by voltage A/C electric outlets

  • Magnetic fields are produced by current (battery operated)

  • EMFs are not the same thing as radiation

  • Not all EMFs are bad

There are two basic forms of radiation: ionizing and non-ionizing:

1.Ionizing Radiation:  radioactive substances in rocks and soil, cosmic rays of the sun, and radiation from man-made technology such as x-rays machines, power stations, and nuclear reactors.

2.Non-ionizing Radiation: visible light, ultraviolet and infrared waves, waves from radio or television, cellular phones, microwaves, and electric blankets.

But whether you get radiation depends basically on the frequency. At high frequencies – radio waves, TV, microwaves etc – the fields are coupled together and you get radiation. 

The World Health Organization has declared that cell phone radiation may be linked to brain cancer. 

Several Studies connect cell phone radiation to diminished sperm count and sperm damage.

Other studies raise health concerns such as:

  • altered brain metabolism,

  • sleep disturbance,

  • and behavioural changes in children.

 

EWG'S GUIDE TO SAFER CELL PHONE USE

2. Microwaves and Ear Buds (The WORST! Just REMOVE)

Microwaves cause water molecules in food to vibrate, producing heat that cooks the food. That's why foods that are high in water content, like fresh vegetables, can be cooked more quickly than other foods. 

Most of the human body is water, with an average of roughly 60%

  1. Heating  food in the microwave kills nutrients resulting in dead food.

  2. Cooking B12 foods (meat, milk, breast milk) destroys the B12 vitamin as well as the bacteria fighting agents found in breast milk as published in the scientific and medical literature. 

  3. Plastic containers used to heat microwave meals (TV dinners) have been found to release carcinogens along with other harmful toxins into your food which is then absorbed by your body.

  4. The non-ionizing radiation of the microwave can affect changes in your blood and your heart rate.

  5. study conducted by Dr. Magda Havas of Trent University found the levels of radiation emitted by a microwave affect both heart rate and heart rate variability. 

 

Is This Common Kitchen Appliance Harming Your Health? by Dr. Mercola

Your microwave oven will NOT help you prepare healthy food--and will threaten your health by ripping the molecules in your food apart, rendering some nutrients inert and others carcinogenic.

Dangers of EMF Exposure to the Head: WHY ear buds are not a good idea.

  • Biological Damage

  • ADHD

  • Headaches & Depression

  • Tinnitus

Dr. Martin Pall of Washington State University published an article in the Journal of Neuroanatomy (Pall 2016) to help summarize current research to-date on EMF radiation and its neuropsychiatric effects, including those linked to depression and headaches. 

  • EMFs were shown to activate VGCC (voltage-gated calcium ion channels) in the brain and these channels are responsible for neural communication.

  • Animal studies showed that low level exposure had a wide range of impact.

  • Genetic studies indicated VCGG cause widespread neuropsychiatric effects.

Apple AirPods are constantly transmitting. 

They never take a break.

The only way to turn them off is to put them back in their box and shut the lid.  

The levels are up to  3500mV/m – 10 times the level of a mobile phone call at under 300mV/m (millivolts per metre).

3. Remove: Opt out of your home Smart Meter

Typically, smart meters are installed on the side of your home, replacing the manual analog style meter. 
 

Smart meters emit a large amount of radio frequency radiation every few seconds in all directions. So, if the smart meter is installed on the wall opposite a bedroom, there is likely to be a high amount of EMF radiation penetrating into that room.

Check out TAKE BACK YOUR POWER !
This award-winning documentary Take Back Your Power uncovers the shocking story behind why hundreds of local governments are standing against the multi-billion dollar rollout of 'smart' utility meters program.

4.  4000 hours LESS/year of wifi router radiation if you unplug for 12 hours/day

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Turning off WiFi at night (setting up an inexpensive manual timer) is an easy step to reduce your exposure to EMFs while you sleep. 

  • Avoid sleeping with your phone by your head or in your room.  

  • Shut Off/Use Air Plane mode at night.  
     

5 easy low-cost steps to remove EMFs and harmonize your environment


1. Remove

  • Microwave

  • Ear buds

  • Home utility SMART METERS

  • Smart devices

  • LED Light bulbs


2.  Turn OFF (unplug)

  • Wifi at night

  • Utilize Air Plane Mode at night

  • Bluetooth

  • Hard wire your computer back to ethernet cables

  • Take remote unplugging vacations

3. Block & Shield

  • Laptop and Cellphones (Defender Shield, Smart Sleeve)

  • Faraday fabric blocks EMFs.  There are EMF blocking clothing and bed canopies available

  • EMF shielding paint

  • BlueLight Blocking glasses

4. Harmonize the Environment

  • Grounding: walk barefoot outside, lay on the ground, spend moments in nature. 

  • House Plants help absorb toxins and naturally filter the air.

  • Salt lamps help absorb toxins and naturally filter the air.

  • Shungite, is a carbon-rich stone known to reduce inflammation, oxidative stress, and EMF exposure.

  • Increase natural lighting.  Replace LED with Incandescent or Halogen options to reduce the impacts on retina damage and Melatonin production.

  • Feng shui, an ancient Chinese practice of creating balance with the natural world in our interior spaces.

  • Hygge, similar to Feng Shui, a Danish and Norwegian word  to create an environment/mood of coziness, wellness, and contentment.


**(no affiliation with any of the above mentioned companies).  I share all this information for health educational purposes and what I use personally and recommend to family, friends, and clients.


Now that I know Better, I must do Better.
Enjoy this week.  

✌️❤️💪⚖️ Stephanie

If you would like support over the next month, 3 months, 6 months, contact us today to get started on a personalized plan to rebalance your health. 

We are launching a group program November 16, 2020 that encompasses all the pillars of the Integrative Health System to help you stay on track through the stress and uncertainty of the holidays and new year.

Nutrition
Smart Training & Recovery Tracking
Functional Medicine Lab Testing
Mindfulness
Support Community
Daily Q&A Support
 

Book your complementary consultation today.

Contact us today to reserve your spot!

35: Restore Balance: Nutrition, Mindset, Technology

⚖️ Edition 35: Restore Balance

Enjoy this week's tips, resources, and strategies all about restoring balance and taking a step back from the noise.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️ Stephanie 🧠✨🤸‍♂️🌱

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The Freedom to Live 5 things Friday 


Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. Nutrition: 3 Balanced Meals/Day

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3 Balanced whole food meals/day is what minimizes cravings, restores deficiencies, and maintains satiation, energy, and balance within the body and mind.

Sticking with 3 balanced meals is the perfect structure to the day regulating circadian rhythms for children and adults, especially during summer months. 

For our younger house guest this week, the strategy was to add in more vegetables to familiar foods.  We ended up adding cauliflower, spinach, and even sweet potatoes to our morning BF smoothies and they were loved by all! 

2. Wellness vs. Weight Loss: Reject DIET and adopt the LIFESTYLE

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3. Remove/Limit Activities that Drain Energy

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4. Mindset: The Law of Balance

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The entire philosophy of functional medicine is based on balance. When a person's biochemistry, physical, emotional, mental, or spiritual body is out of balance, this is when dis-ease of the body occurs.⁣ ⁣
THE LAW OF BALANCE⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
Finding The Middle Way⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
If gravity is the glue⁣
that holds the universe together,⁣
balance is the key⁣
that unlocks its secrets.⁣
Balance applies⁣
to our body, mind, and emotions,⁣
to all levels of our being.⁣
It reminds us that anything we do,⁣
we can overdo or underdo,⁣
and that if the pendulum⁣
of our lives or habits⁣
swings too far to one side,⁣
it will inevitably swing to the other.⁣
⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣
By Dan Millman from The Laws of Spirit, A Tale of Transformation⁣

5. Perspective: Take a step back from the noise.

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Author of Dirty Genes, and one of my favourite Integrative Health Naturopathic Doctors, Dr. Ben Lynch, who isn't afraid to take a step back from the noice and voice a bigger and more positive perspective; Check out some of his videos here 👉  @drbenlynch 

Enjoy your week!

❤️ Stephanie ⚖️

34: Physical Signs of Deficiencies, Medical Freedom, EMF, Black Bean Recipe, Plant the Seeds of Desire, Meditational Movement

Edition 34: Plant the Seeds

Enjoy this week's tips, resources, and strategies, a mix of body mind health from a root-cause level.  Everything starts by planting the seeds of desire...

❤️ Stephanie 🧠✨🤸‍♂️🌱

The Freedom to Live 5 things Friday 


Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. Physical Signs of Deficiencies (5 examples)

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1. Hair 

  • Brittle, Thin, Loss, Not growing can indicate overall B vitamins, B2, B5, Biotin, Zinc, Vitamin C, Collagen, Omega-3, and Protein consumption deficiency, as well as, a sign of Low Thyroid (iodine, selenium, iron.

  • Grey Hair can be a sign of a lack of Zinc + Copper.  Copper is found in shell fish, nuts and seeds, dark leafy greens, and prunes which is what allows for Melanin production and the slowing of grey hair.  

2. Lips

  • Cracking is a sign of B12, B vitamins, and/or Zinc deficiencies.

3. Nails

  • Vertical ridges are a sign of weakened digestion.

  • Horizontal ridges are a sign of fungal or bacterial overgrowth in the gut.

  • White Spots can show up as a sign of a Zinc and/or Calcium deficiency.

4. Cold Sores

  • Often triggered by stress or viral based, and are a tell-tale sign of low Vitamin C, Zinc, B vitamins (niacin, B12, Folate), and possibly the amino acid Lysine.

5. Dark Circles around the Eyes

  • Typically indicate several things, such as a lack of sleep, stress, or allergies.

  • This is a Vata imbalance, meaning poor circulation or some type of circulatory disturbance which is usually worsened with increased inflammation in the body. 

  • Low B vitamins which are needed for stress and vitamin C and antioxidants which are needed for repair.  A good liver detox may also be beneficial. 

2. Real Dangers to Health and Freedom

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Are you having a difficult time finding answers to your health questions that don’t involve drug-based treatments?

Dr. Joseph Mercola describes the many ways Google and other entities are chipping away at our personal freedoms and manipulating what we see and read on the Internet in this Living 4D podcast.

Listen here + Get all the show note resources: https://chekinstitute.com/podcast-episode-notes/ep-81-dr-joseph-mercola/

3. Nutrition: Upgrades (Black Bean Brownie Recipe)

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Prep (5 minutes)
Cook (25 minutes)

Gluten-Free
Dairy-Free
Vegan

Ingredients

2 cups of black beans (1 can of organic black beans thoroughly rinsed/ or cooked dried beans)

2 Flax eggs = 2 Tbsp of ground flaxseed + 6 Tbsp of filtered water

3 Tbsp coconut oil

3/4 cup cacao powder

1/4 tsp sea salt

1 tsp pure vanilla extract

4 Tbsp of raw honey

1 1/2 tsp baking powder

1/4 cup chopped almonds (optional)

Method

Blend all ingredients in a food processor or pulse in a blender until mixed.
Lightly grease a square pan/muffin tins with coconut oil.
Cook for 25 minutes +/- at 350 degrees F

4. Mindset: Plant the Seeds of Desire

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Everything starts with a seed of desire.

When you get clear on your core values and what you really want in life, this is your path.  Because the lessons in the daily human struggle of achieving your desires is your purpose.  

Everything you desire is meant for you.

5. Meditations + Movement

✨Daily Affirmations + Daily Movements🤸‍♀️⁣

"What's meant for you won't pass by you.⁣
You will not have to force something that's real,⁣
genuine and something that's meant to be.⁣
Everything is always happening for us in divine right time,⁣
in divine order.⁣
If it comes, let it come.⁣
If it goes, let it go."⁣

-Lukas Notes 

For more guided meditations, check out my favourite resource here by the Chopra Centre. 👉  guided meditations 

Enjoy your week!

❤️ Stephanie ☀️🌴

14: Micro Nutrition, Magnesium, Exercise & Blood Sugar, EMFs

The Freedom to Live 5 things Friday 


Every Friday, 5 things of value from the integrative health sciences.
The best of the best functional medicine, educational resources, research, quotes, books, tips, advice etc. all from the key pillars of the integrative health system.

1. A focus on Micros: Track your Micro Nutrition

Here is a chart from Health Canada that outlines the Required Daily Values needed from our daily nutrition.  

These reference numbers assume that the person is already healthy and at adequate and sufficient levels.
 

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This week, I researched Apps, there must be an app that tracks micro nutrition since there's a million already out there to track macros, food, water intake, weight loss etc.  

The best I came up with is Nutrients (formerly known as Foodle).  On here I can track my meals and micro nutritional value.

It's less about counting calories and macros (yes important), but to a point. 

Let's track the value of our food and then we can see where exactly we need to supplement the diet. 

After a day of tracking, as you can see below, I didn't meet my Daily Required Nutrition.  I'm low in critical nutrients like my B vitamins, Iron, Zinc, Magnesium.

Try it out!  

If you want to discover in how much detail you are getting, here is a great example.  1 cup of cooked unsalted broccoli. 
The Macros, Micros, Amino Acids, so much information!

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2. Magnesium & Stress

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When the body is under chronic stress (emotional, mental, physical), this impacts our levels of key nutrients in the body.

Magnesium specifically is rapidly lost under stress.  One study in Kosovo found that those under chronic war stress lost large amounts of magnesium in their urine.  

Excess alcohol, salt, coffee, sugar, phosphoric acid in pop/soda, profuse sweating, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics, other drugs, as well as some intestinal parasites.  

Source: The UltraMind Solution by Dr. Mark Hyman

Implement More Magnesium Rich Foods:
Sea Vegetables
Nuts
Greens
Beans

Remove/Reduce Stress and Magnesium Depleting Foods:
Coffee
Alcohol
Sugar

Image source: Integrative Health Practitioner Course

3. Mindset: Words from Tiny Buddha . com

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4. Exercise and the Blood Sugar Connection

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I've been testing blood sugar at the gym for people and teaching how to use an at home glucometer.
🧠Blood Sugar balance is one of the cornerstones of health.⁣

I'm surprised at how much of this is a reality⁣
⛈THE PERFECT STORM:⁣
⚠️Skip breakfast⁣
⚠️Skip meals (long fasting) ⁣
⚠️Just coffee breakfast⁣
⚠️Combined with hard workouts and lack of sleep. ⁣

👉Long-term low carb low calorie diets are essentially nutrient deficient diets. "It's the only thing that has ever worked".⁣

You may get short term results and win a challenge, but at what cost? 😓⁣

In fact this is the perfect recipe to keep weight on and train your metabolism to survive within these conditions instead of thrive. ⁣

This IS survival mode. 🧪⁣
👩‍🔬Cortisol and glucocorticoids are released singling for sugar to be sent into the blood stream as a response to this biologically perceived famine, physical exertion, lack of nutrients; aka perceived danger or threat to your existence. Over time, this constant release of sugar leads the body to stop responding (insulin resistance).⁣

5 Steps to get back to balanced blood sugar and metabolism:⁣

1. Have a smoothie breakfast⁣
2. Eat 3 balanced meals with enough protein, healthy fats, and good carbs (fibre) to be satiated for 3-4 hours.⁣
3. Give yourself 3-4 hours in between meals without food.⁣
4. Fast overnight from after dinner to morning (no evening snacking)⁣
5. Do some steady state cardio like walking, biking, low rep push, pull, squat, lunge sequences, or stretching to help lower blood sugar after your last meal of the day. ⁣

**This last step is super important to lower blood sugar and get into a deeper rest.⁣

Try this for 30 days. 👊🌷⁣

5. Toxicity Exposure: EMFs

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REDUCE EMF EXPOSURE ⁣⁣⁣is a known mutagen aka carcinogen. 
Linked to brain troubles, mood disorders, heightened anxiety and depression; plus all the other symptoms in the above info graph.

1.Turn off WiFi at night
2. Don't sleep with your phone by your head or in your room.  Use Air Plane mode.
3. House Plants and Salt lamps help absorb toxins and naturally filter the air.
4. Avoid using wireless ear buds.
5. Opt Out of your home energy smart meter.  


*** Apple ear pods emit between 0mV/m – 10 times the level of a mobile phone call.  They continue to transmit even when the phone is in airplane mode + turned off.  The only way to stop them from transmitting is to shut them in their case. 

Check out this article here to see how to test EMF transmissions in your environment.

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