Rapha Health, Nutrition & Wellness (2025)

31/12/2024

💖Thanksgiving 2024💖🎊🎉

Before we cross over to 2025, I just want to say, Thank You God for seeing me through 2024. You have allowed me to experience Your Amazing Grace!

Thank you to all my family and friends who have helped made this year so memorable!

What started as humble health and nutrition talks in the void decks in 2019, have developed into workshops done in air-conditioned room for the community. All Glory to God!

💖2024: Empowering Healthy Living & Age Gracefully💖

Happy to share that my team & I have been working and successfully conducted a series of nutrition workshops, empowering the community to take charge of their health & well-being.

Our workshops focused on providing evidence-based nutrition education, promoting healthy eating habits to aid disease prevention & management.

Workshop Highlights:
- Total Participants: 550+ individuals from diverse backgrounds & age groups, 20s to 80s

- Workshop Topics:
Covered a range of 20+ topics, including healthy eating for dementia, diabetes, cancer, cardiovascular diseases & more.

- Interactive Sessions:
Incorporated engaging activities, like cooking demonstrations, onsite & online, bilingual.

Also, a number of Personalised Nutrition Consultations were done with meal plans & lifestyle recommendations specific to clients' health, age, gender & biostatistics

Key Outcomes:
- Improved Nutrition Knowledge: Participants showed a significant increase in nutrition knowledge & understanding of healthy eating principles.

- Behavioral Changes:
Reported positive changes in eating habits, including increased fruit & vegetable intakes, proteins, whole grain adoption, reduced sugar intake & exercise

- Health Benefits:
Participants experienced improvements in overall health, like weight management, improved blood sugar control, & enhanced energy levels.

Testimonials:
"The workshop was informative & engaging. I feel empowered to make positive changes in my diet & lifestyle." - Mdm Lee, cancer survivor

"I learned how to eat healthier and what foods to include to balance my blood sugar levels. My doc was surprised by my weight lost & good blood sugar results." - Mary, pre-diabetic client

Thank you to all teachers who have helped me.

Thank you to all my family, friends and clients for your continuous support!

Moving forward, we want to expand on workshop offerings, increase outreach and develop online resources.

Do click like and follow us so that you get the latest updates from us to be healthier and happier!

With His Love💖,
Jeannette

Romans 8:28
1 Thess 5:16-18

13/04/2022

https://www.jeannetteyeow-holistichealthcoach.com/post/are-yourgenes-helping-or-hindering-you-to-get-enough-folate-in-your-diet
Folate is a B-vitamin that plays an important key role in an extensive variety of processes in our bodies. However, some people are at higher risk of folate deficiency than others, especially if they’re not eating an adequate amount of folate-rich foods.

Research has shown that the amount of folate that is absorbed into the blood can differ between individuals even when the same amount of folate is consumed. This difference can be attributed to variations in the MTHFR gene (1, 2).

Data from a study also suggests that a doubling of food folate intake will lead to marked improvements in folate status in women with the MTHFR 677 CC or TT genotype (3).

Everyone is unique due to our DNA prototype. Our genes can affect our nutrient metabolism, fertility, food intolerances, weight management, eating habits, physical activity, injury risk and cardio-metabolic health. Hence, eating right and according to our genes, helps us to step up our efforts to be happier and healthier.

I'm here to help. Contact me for a non-clinical genetic personalised nutrition consultation.

Reference:
1) Guinotte CL, Burns MG, Axume JA, et al. Methylenetetrahydrofolate reductase 677C-->T variant modulates folate status response to controlled folate intakes in young women. J Nutr. 2003;133(5):1272-1280. doi:10.1093/jn/133.5.1272

2) Shelnutt KP, Kauwell GP, Gregory JF 3rd, et al. Methylenetetrahydrofolate reductase 677C-->T polymorphism affects DNA methylation in response to controlled folate intake in young women. J Nutr Biochem. 2004;15(9):554-560. doi:10.1016/j.jnutbio.2004.04.003

3) Hung J, Yang TL, Urrutia TF, et al. Additional food folate derived exclusively from natural sources improves folate status in young women with the MTHFR 677 CC or TT genotype. J Nutr Biochem. 2006;17(11):728-734. doi:10.1016/j.jnutbio.2005.11.009

30/03/2022

https://www.jeannetteyeow-holistichealthcoach.com/post/is-caffeine-helping-or-hurting-when-it-comes-to-your-mental-health

Caffeine is the most commonly consumed psychoactive substance in the world. Nearly 90% of US adults consume caffeine in the form of coffee, tea, or other caffeinated food products. Caffeine’s popularity worldwide can be credited to its ability to promote wakefulness, improve mood and cognition, and produce stimulatory effects (1).

For many of us, caffeine, usually in the form of coffee, is as essential to the morning as sunrise. At low doses, its psychological effects include mild euphoria, alertness, and improved cognitive performance but at higher doses, it produces vomiting, anxiety, trembling, and jitteriness (1).

Different people respond differently to the effects of caffeine. Studies show that people with a certain type of genetics are at higher risk of panic disorder and for some, caffeine is an emotional stimulant for anxiety disorder (2).

When it comes to caffeine and its impacts on mental health, we can look to the ADORA2A gene, which plays a role in how the brain interacts with caffeine.

So if you find that coffee seems to impede your health in some ways, you could use a genetic test to characterize your ADORA2A gene and confirm if your genetic profile metabolises caffeine well. Alternatively, you could choose not to drink coffee or caffeinated drinks.

Contact me for a non-clinical genetic personalised nutrition consultation.

Reference:
1) Yang A, Palmer AA, de Wit H. Genetics of caffeine consumption and responses to caffeine. Psychopharmacology (Berl). 2010;211(3):245-257. doi:10.1007/s00213-010-1900-1
2) Domschke K, Gajewska A, Winter B, et al. ADORA2A Gene variation, caffeine, and emotional processing: a multi-level interaction on startle reflex. Neuropsychopharmacology. 2012;37(3):759-769. doi:10.1038/npp.2011.253

24/03/2022

https://www.jeannetteyeow-holistichealthcoach.com/post/does-caffeine-before-a-workout-put-some-extra-pep-in-your-step

Research shows that in the genetics of caffeine metabolism, athletes with a particular variant of one gene show remarkable improvements in their endurance performance after ingesting caffeine. However, those with a different variant of that gene may perform worse if they first have caffeine.

In this study (1), results show that both 2 and 4 mg·kg caffeine improve 10-km cycling time, but only in people with the AA genotype. Caffeine had no effect in those with the AC genotype and, weakened performance at 4 mg·kg in those with the CC genotype.

Thus, the CYP1A2 genotype should be considered when deciding whether an athlete should use caffeine for enhancing endurance performance (1).

So if you observe that coffee seems to hinder your sports performance, you could use a genetic test to characterize your CYP1A2 gene and confirm if you are a slow metabolizer of caffeine. Alternatively, you could choose not to drink coffee before you exercise.

I welcome you to contact me for a non-clinical genetic personalised nutrition consultation.

References:
1) Guest N, Corey P, Vescovi J, El-Sohemy A. Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes. Med Sci Sports Exerc. 2018;50(8):1570-1578. doi:10.1249/MSS.0000000000001596

21/03/2022

https://www.jeannetteyeow-holistichealthcoach.com/post/is-a-cup-of-coffee-in-the-morning-ok-or-should-it-be-avoided

Research indicates that our genes determine if coffee can raise or reduce our chances of suffering a myocardial infarction, commonly known as a heart attack (1).

People with genetics that causes them to metabolise caffeine more slowly have a 36% greater risk of heart attack if they drink two to three cups of coffee a day than people with the same gene who drink one cup or less a day. Besides, if they drink more than four cups, this risk rises to 64%. Data also suggests that the longer caffeine remains in the body system, the more damage it can do (1).

On the other hand, individuals who metabolise caffeine quickly and consumed two to three cups of coffee a day had a 22% reduction in the risk of heart attack compared with those with the same genetics who consumed just one cup or less each day (1).

Research findings also show that coffee consumption increases the risk of heart attack and hypertension, only among individuals with a slow metabolizer genotype, CYP1A2*1F allele, which impairs caffeine metabolism (1, 2). Hence, for people with a slow metabolizer genotype, CYP1A2*1F allele, it is recommended to abstain from coffee, whereas individuals with *1A/*1A genotype can safely drink coffee (2).

Contact me for a non-clinical genetic personalised nutrition consultation.

References:
1) Cornelis MC, El-Sohemy A, Kabagambe EK, Campos H. Coffee, CYP1A2 genotype, and risk of myocardial infarction. JAMA. 2006 Mar 8;295(10):1135-41. doi: 10.1001/jama.295.10.1135. PMID: 16522833.

2) Palatini P, Ceolotto G, Ragazzo F, et al. CYP1A2 genotype modifies the association between coffee intake and the risk of hypertension. J Hypertens. 2009;27(8):1594-1601. doi:10.1097/HJH.0b013e32832ba850

11/03/2022

https://www.jeannetteyeow-holistichealthcoach.com/post/are-you-trying-to-grow-your-family-but-are-having-difficulty-conceiving

Research shows that the nutritional status of both women and men can impact fertility. We also know that specific variations in our genes can explain why some of us respond differently from others to the same foods, beverages and supplements we consume.

There is strong evidence that healthy preconception food patterns among both men and women of reproductive age have a beneficial effect on fertility (1).

A normal reproductive performance certainly requires healthy nutrition since malnourished males and females are reported as major infertile populations in developing countries while, eating in excess, fast food consumption, hyper-caloric dietary regimens and obesity, correspond to infertility in well-developed societies (2).

Particularly in women, abnormal nutrition may permanently affect oocyte maturation and also the quality of embryos and efficiency of implantation. An unbalanced caloric and protein intake due to incorrect food consumption are responsible for severe under- or over-weight which leads to alterations of the ovarian function with subsequent increase in infertility (2).

Everyone is unique due to our DNA prototype. Our genes can affect our nutrient metabolism, fertility, food intolerances, weight management, eating habits, physical activity, injury risk and cardio-metabolic health. Hence, eating right and according to our genes, helps us to step up our efforts to be happier and healthier.

Contact me for a non-clinical genetic personalised nutrition consultation.

References:
1) Panth N, Gavarkovs A, Tamez M, Mattei J. The Influence of Diet on Fertility and the Implications for Public Health Nutrition in the United States. Front Public Health. 2018;6:211. Published 2018 Jul 31. doi:10.3389/fpubh.2018.00211

2) Silvestris E, Lovero D, Palmirotta R. Nutrition and Female Fertility: An Interdependent Correlation. Front Endocrinol (Lausanne). 2019;10:346. Published 2019 Jun 7. doi:10.3389/fendo.2019.00346

09/03/2022

Resounding results of a study (1) showed that patients with DNA-based diets lost considerably more weight and were 200% more likely to exhibit a reduction in blood glucose levels compared to the control group.

The results of another study (2) also provided substantial evidence that the addition of nutrigenomics to one of the most effective public health weight management and diabetes prevention programmes, can help motivate and optimise long-term, clinically significant differences in nutritional intake and adherence to dietary guidelines.

Everyone is unique due to our DNA prototype. Our genes can affect our nutrient metabolism, food intolerances, weight management, eating habits, physical activity, injury risk and cardio-metabolic health. Hence, eating right and according to our genes, aids to step up our efforts to be happier and healthier.

Contact me for a non-clinical genetic personalised nutrition consultation.

References:
1) Arkadianos et.al. 2007, Improved weight management using genetic information to personalize a csicrie-controlled diet. Nutr J., 6:29.

2) Horne J, Gilliland J, O'Connor C, et al. Enhanced long-term dietary change and adherence in a nutrigenomics-guided lifestyle intervention compared to a population-based (GLB/DPP) lifestyle intervention for weight management: results from the NOW randomised controlled trial. BMJ Nutrition, Prevention & Health 2020;0. doi:10.1136/ bmjnph-2020-000073

07/03/2022

Positive results of studies provide resounding evidence that the addition of nutrigenomics to one of the most effective public health weight management and diabetes prevention programmes can help motivate and optimise long-term, clinically meaningful differences in nutritional intake and adherence to dietary guidelines.

Each one of us is unique due to our DNA prototype. Our genes can affect our nutrient metabolism, food intolerances, weight management, eating habits, physical activity, injury risk and cardio-metabolic health. Therefore, eating right and according to our genes aids to step up in our efforts to be happier and healthier.

Contact me for a non-clinical genetic personalised nutrition consultation.

References:
1. Horne J, Gilliland J, O'Connor C, et al. Enhanced long-term dietary change and adherence in a nutrigenomics-guided lifestyle intervention compared to a population-based (GLB/DPP) lifestyle intervention for weight management: results from the NOW randomised controlled trial. BMJ Nutrition, Prevention & Health 2020;0. doi:10.1136/ bmjnph-2020-000073

2. Zhang et al., 2012, FTO Genotype and 2-Year Change in Body Composition and Fat Distribution in Response to Weight-Loss Diets. Diabetes 61:3005-3011.

04/03/2022

https://www.jeannetteyeow-holistichealthcoach.com/post/is-your-plant-based-diet-measuring-up

Many studies have shown that plant-based diets are high in dietary fibre, vitamins and minerals. This is beneficial to health improvement and diseases prevention.

Hippocrates, a famous ancient Greek physician noted that “positive health requires knowledge of man’s primary constitution”. In modern times, we may explain with scientific-based, results-proven genetic testing that we can achieve optimum health when we know about our genes and, eat according to our genes.

We now know that specific variations in our genes can explain how we respond to foods, beverages and supplements we consume.
Each of us is unique due to our DNA prototype.

Our genes can affect our nutrient metabolism, food intolerances, weight management, eating habits, physical activity, injury risk and cardio-metabolic health. Hence, eating right and according to our genes aids to step up in our efforts to be happier and healthier.

Contact me for a non-clinical genetic personalised nutrition consultation.

02/03/2022

https://www.jeannetteyeow-holistichealthcoach.com/post/have-you-been-trying-to-research-your-way-to-better-health

Many people spend much time researching the best diets and methods to improve their health. However, many are using ways that are suitable for the general population.

Each of us is unique due to our own DNA prototype. Hence, a type of diet that may suit your friend, may give your minimum efficacy.

Today, you can have genetic personalised testing that is a scientific-based and results-proven method to help you eat smarter and be healthier. Contact me for a non-clinical genetic personalised nutrition.

28/02/2022

https://www.jeannetteyeow-holistichealthcoach.com/post/different-genes-makes-us-respond-to-food-differently

Different genes can make us respond differently to certain components in food like lactose in milk, gluten in bread, or caffeine in coffee, along with carbohydrates, fats, proteins, and vitamins & minerals found in various foods. We all have unique nutritional needs!

Diet plans based on genes rely on an analysis of your DNA makeup to inform dietary recommendations that meet your personal nutritional and health needs and, help prevent nutrition-related chronic diseases.

The ultimate goal of nutrigenomic testing is to identify who may respond to foods differently or show distinct intolerances to foods or susceptibility to diseases. Therefore, taking effective measures to better health.

Following a personalized dietary plan that matches your DNA can help you look, feel and perform your best so you can:

✔ Eat smarter
✔ Feel stronger
✔ Unleash your genetic potential

Contact me to book your non-clinical genetic personalised nutrition consultation today!

24/02/2022

https://www.jeannetteyeow-holistichealthcoach.com/post/did-you-know-that-your-genes-can-help-to-determine-the-best-diet-for-you

Many people follow diets that may work well for their friends but are often disappointed when they did not get the same results as them. This is because our genetics are unique to our bodies which make us respond to the same food differently.

Nutrigenomics focuses on the relationship between genes, nutrition and health. It seeks to enlighten us on how our bodies respond to what we eat and drink — and how we can use food to improve our health.

Diet plans based on nutrigenomics rely on an analysis of our genetic components to enable us to make informed dietary choices that meet our personal nutritional and health needs and to be proactive to prevent nutrition-related chronic diseases.

Have you wondered?
✔ What nutrients you should focus on in your diet to best meet your unique needs?
✔ How to eat to reach your performance, weight loss, or body composition goals?
✔ Information about your fitness strengths or areas to improve upon, as well as your risk for injury and tips to prevent or manage it?

Contact me for a non-clinical genetic personalised nutrition.

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

Rapha Health, Nutrition & Wellness

31/12/2024

13/04/2022

30/03/2022

24/03/2022

21/03/2022

11/03/2022

09/03/2022

07/03/2022

04/03/2022

02/03/2022

28/02/2022

24/02/2022

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