New Year’s Resolution 2010

Healthy Livingon December 31, 2009Leave a Comment

What is your New Year’s Resolution?

Are you one of those people who just never make one? Do you ask yourself why are others making resolutions and I am not?  I think that a resolution is just another way of goal setting.  Goals tend to get us started on a journey,  without goals just wonder around never reaching an end point.

Just in case you are searching for a resolution, I have some suggestions. These are only suggestions and perhaps one or two on these will inspire you to be a healthier individual in the 2010. They are in no specific order.

  1. Eat 5 to 7 veggies daily (not to include corn, potatoes, beans or peas… these are legumes and grains, not veggies). Every food pyramid, nutrition book and diet makes this suggestion. Veggies contain mineral and macro nutrients and are the great natural cleaners for our bodies.
  2. DRINK half of your bodies weight in ounces of WATER. (IE. If you weigh 150lbs then you need to drink 75oz of water a day). You will need more if you are exercising, smoking, or drink more than 8 ounces of caffeine daily.
  3. GET ORGANIZED with your meal planning and shopping. Make a weekly menu and make a weekly grocery list from the menu. This will save a ton of time and your meals will be much healthier.
  4. GET MOVING! Exercise at least 30 minutes 4 to 5 times a week. Pick an activity that you enjoy doing and I guarantee that you will make it happen.
  5. Eat SMARTER! No artificial sweeteners! No drive thru or fast food! No fried food! Over 900,000 died last year due to cardiovascular disease. We all know the connection between fast food and fried food to CVD!
  6. GO GREEN! Recycle, recycle, recycle. You will definitely feel better about your trash when you start recycling.
  7. Identify your worse “FOOD FOE” and befriend it. Let’s say that you love DIET COKE or a Hazelnut Latte every morning…… You need to break up with it. Or let’s say that you just love fast food fries or some specific candy,  cookie or special type of chocolate…….. You need to break up! Better sooner than later :)
  8. Only allow yourself to have cakes, cookies, pies, bagels and breads once a month. These food contain very few beneficial nutrients.    Remember, food is fuel for the body so pick nutrient dense foods.
  9. Make time for yourself each day! In this day and age of technology, schedule it into your day in your planner. If have found that if you wait until the end of the day,you will have a tendency to run out of time.  So start your day off right with a little time for yourself. It could be reading, exercising, reconnecting with friends or daily prayers.

    I have found that if you pick one resolution then at least  one other will fall into place. Say that you are going to start exercising, your body will  want more water and you will automatically drink more water. Or if you are going for #1 and eating more veggies. You will automatically reduce your consumption of fried food and trashy carbs (#8)…..

    Good luck! Start redefining your health TODAY!

    If you have another great suggestion please share it with us.

    In good health,

    Dr Heather

Should I do a cleanse?

Detox & Cleanse Information, Healthy Living, Uncategorizedon December 28, 20091 Comment

I hope that all of you had a fantastic Christmas and wonderful holidays, I know that I did!

“To cleanse or not to cleanse?”  is a question that I am asked frequently.

My answer is always ….. YES!!!!  and 1 to 2 times a year.

With the New Year just a few days away, there is no better time to cleans than the month of  January.  I am certain most of you have already thought about this new year. NO more of the old struggles that you have been experiencing. This is going to be a wonderful year for you and your body! Make your health your first and foremost priority this year.

Take the Toxicity questionnaire and access your bodies state of health.



There are more than 80,000 harmful chemicals in the form of pesticides, fertilizers, synthetic additives and environmental pollutants that have the potential of assaulting our body everyday.  These poisons are found in our homes, the foods we eat, the air we breath, the water  we drink , the fabrics  we wear  and in the products that we put on our skin.  Imagine what these poisons are doing to your body??  The more toxic the body becomes, the greater the potential for chronic disease, illness and premature aging.


You should find a cleans that is 14 to 21 days long. The liver is the major detoxifier of our body. It requires 7 days for sulfonification and 7 days for hydroxylation to properly get the body to eliminate toxins.

Your cleans should requires a bland diet, light exercise, adequate amounts of rest and water. Never start a cleans when you know that life is going to be stressful. A cleans is meant to rest your body, not to stress it out.

My favorite cleans is the  21 Day Purification program by Standard Process and Truestar Detox & Cleanse. My second favorite is the NutriClear Program by Biotic.

I know that there are many good options but just make sure that the products are a pharmaceutical grade and offers a protocol program…………….

( Always check with your physician before starting a cleans)

A great book to read is The Fast Track Detox Diet by Ann Louise Gillleman.

GOODL LUCK !!! Get a “clean” start for the New Year!

During the month of January I will be posting a lot of healthy tips to get your body started on its transformation journey to a better state of health for the year 2013!

Get your New years resolutions ready!

The Supplements I Take and Why

Vitamin & Supplement Truthon December 22, 2009Leave a Comment

I frequently get asked, “What vitamin supplements should I be taking”?

Those of us living in the United States and other industrialized nations are dying from chronic degenerative/inflammatory diseases, and drugs don’t cure degenerative diseases.  Degenerative diseases are driven by inappropriate lifestyles, which are typically associated with poor dietary habits and inadequate levels of exercise.  All our patients should endeavor to eat properly and exercise everyday; and there are several appropriate supplements that support this effort.

We suggest taking a multivitamin/mineral, magnesium/calcium, EPA/DHA, coenzyme Q10, anti-inflammatory herbs (ginger, turmeric, etc.), vitamin D, acetyl-L-carnitine, lipoic acid, glucosamine/chondroitin, and probiotics.  A brief explanation for why we recommend taking these follows in the remaining paragraphs.

Multivitamins are recommended by researchers at Harvard University (Fletcher and Willet), as well as Dr. Bruce Ames (famous toxicologist), and this is because they are thought to help prevent the development of degenerative disease.  Multivitamin/mineral supplements typically contain all the key nutrients that we get from food.

Magnesium is required for over 300 metabolic reactions.  Researchers suggest that, when we become deficient in magnesium, we destabilize the immune and nervous systems, which can lead to inflammation and nervous system hyper-excitability.  Numerous diseases have been associated with magnesium deficiency, such as heart disease, syndrome X, type 2 diabetes, and migraine headaches.  Take 400-1000 mg, in addition to what is in a multi.

EPA/DHA from fish oil reduces inflammation and is thought to help prevent and treat numerous disease, such as cancer, heart disease, inflammatory bowel disease, and inflammatory joint disease.  Supplementation has been shown to reduce the levels of inflammatory mediators, such as prostaglandin’s, leukotrienes, thromboxanes, growth factors, and cytokines.  Take 1-3 grams per day.

Coenzyme Q10 (CoQ10) has become very popular in recent years. CoQ10 functions primarily to produce ATP (adenosine triphosphate), reduce free radicals, and to regulate skeletal muscle gene expression.  Nearly every disease studied has been shown to be associated with a reduction in ATP and an increase in free radicals, so take at least 100 mg per day.

Ginger, turmeric, and other botanicals/herbs/spices function like natural versions of drugs like Advil and Celebrex, without any of the side effects.  Spices have been shown to reduce NF-kB, cyclooxygenase, and lipoxygenase, which help to reduce inflammation.  Take 1-2 grams per day.

Garlic is perhaps the most well-known herb for reducing inflammation.  It is most noted for its heart benefits; and what readers should know is that these benefits are due to garlic’s anti-inflammatory activities.  Supplement with garlic to achieve at least 5 mg of allicin per day.

Vitamin D has become the subject of much research in recent years, as it is known to have important cell-signaling functions.  Numerous diseases are thought to be promoted by a deficiency in vitamin D, such as osteoporosis, heart disease, and cancer.  Even musculoskeletal pain can be cause by a deficiency in vitamin D.  Take 1000-4000 IU of vitamin D per day.

Acetyl-L-carnitine (ALCAR) and alpha-lipoic acid (ALA) have become popular supplements due to the work of Dr. Bruce Ames.  He and his colleagues have demonstrated that aging can be slowed or reversed in laboratory animals with these supplements.  Ames suggests that humans take 1000 mg of ALCAR and 400 mg of ALA per day, in divided does.  The combination of these substances promotes ATP syntheses and reduces free radicals which in term will produce more energy and slow aging.

Glucosamine sulfate and chondroitin sulfate are known to help with osteoarthritis.  Their primary effect is to help maintain proteoglycans integrity.  Take1500 mg of glucosamine and 1200 mg of chondroitin per day.

Probiotic supplements typically include lactobacillus acidophilus and bifidobacterium, which have been shown to improve gut health and function.  I cycle the use of probiotics during the year.  I take probiotics 3-6 months per year.

In addition to eating an anti-inflammatory diet.

The intriguing aspect to anti-inflammatory eating and supplementation is that, no matter if you are symptom-free or sick, the same approach should be taken.  Deflaming is the goal, and those with chronic degenerative/inflammatory diseases need to be especially vigilant and committed in their efforts.

Imagine a Healthy Lifestyle

Healthy Livingon December 15, 20093 Comments

There are experiences in our lives that lead us in specific directions which we can choose to take or ignore. My journey has been one of health and wellness for as long as I can remember.  I have always been an energetic, active and competitive person concerned about nutrition.  My mother can tell you stories of me mixing up a recipe just because all the ingredients were power packed with this vitamin for this and that protein for that….. She would also tell you that I was ALWAYS on the go!

From very early on, I had several family member die or lose the quality of life that they desired due to disease and illness.  I always enjoyed studying sciences in school from biology, to chemistry to physics. The more  knowledge that I gained about the human body, the more compassionate I became about helping people change their path for disease and illness.  I learned that the human body is very forgiving. It has the divine intelligence to grow and recover from injury and stress when given the proper building blocks. I could bore you and give you all sorts of current statistics on mortality, cardiovascular disease and diabetes risk but the real truth is for the most part, what we are doing with our current diet and life style is not working.

We have become more dependent on our health care insurance and pharmaceutics than our own willingness to  reclaim our own personal state of well being.  Why is that? Are you merely eating for pleasure, eating for convenience, due to lack of proper nutritional education, economic despair, fatigue, or emotional eating?????  Is it due to all the confusion from the media, magazine articles and that new book for this new diet?

In all actuality, it is very simple:  WE ARE WHAT WE EAT!!!

We know without a shadow of a doubt that if we don’t eat, we die. If we eat the wrong foods with preservatives, bad fats and are high in sugar,  then we cause our bodies to decompose and age quicker thus increasing our mortality rate; we die a little quicker. And conversely, if we eat the right foods, we give our bodies the building blocks to be strong and  live longer.

We need to  go back to the basics and eat “REAL” food from “REAL” food sources.

Your homework:

Make a food diary of everything that moves past your lips over the next week. Then look at the diary and ask yourself, “Are the foods that I am putting in my body decomposing the one vessel that I have or strengthening and nourishing it?” Food is fuel for the body. Are you putting good fuel sources into your body?

Take this Health Assessment Questionnaire and see how you score? Let me know how you do:)

Let’s Start Living a Healthy Lifestyle together!!!
Dr Heather