Health Tips

Many diets revolve around limiting your carbohydrate, fat, and sugar intake. But be cautious about cutting calories so drastically that you are left feeling hungry. Consider reducing meal sizes and focus on proteins, vegetables and healthy fats. You’ll feel less hungry between meals, reduce the impulse for snacks and have energy for the day.

It’s been said, “Small facts lead to great knowing.” This is true of vitamin E, a fat-soluble antioxidant. Generalizations are not advisable as studies have produced findings that vary by context and health status of study participants. It’s the small details that determine whether vitamin E supplementation is producing the results you seek. Unless you have time to pour through the research, talk to an expert who will take the time to understand your personal health profile and medications.

Music can alter mood. Some songs are so catchy, they inspire you to dance.

Dancing is a low-impact form of exercise that can be done anywhere. It boosts cardiovascular health, improves balance and strength, and is gentle on joints compared to other forms of exercise. Best of all, it can be altered according to your abilities.

Dancing also has mental and social benefits. It activates areas of the brain that control memory and motor skills. Partnered or group dancing adds a social dimension and facilitates trust and teamwork.

Music has an incredibly strong effect on mental state. Not only can it have sentimental value, but it can actually alter our psyche. By promoting muscular relaxation and changing a person’s mood, music is even able to alter pain perception. Medical therapy approaches have encompassed music for decades to induce relaxation, ease anxiety and stimulate happy feelings. For many, the simple act of filling silence with a new of familiar tune provides mental stimulation and comfort.

It is easy to reap the benefits of music in your day to day life. Whether you fancy rap, pop or country, listening to music you enjoy increases levels of feel-good hormones and improves your general mood. Can’t help but bust a move? More on the benefits of dancing next week!

Dr. Paul Dudley White, Professor of Cardiology, was one of Harvard Medical School’s most eminent teachers. He always stressed that exercise had major physical and mental benefits and he practiced what he preached! Each day for years he rode his bike to the Massachusetts General Hospital.

White remarked that, “If you wish to find out how flabby your brain is, feel your leg muscles.” Or as Abraham Lincoln remarked, “I have two doctors. My left leg and my right.” 

Want to be more productive? Wake up earlier. Many studies have found people who get up early have increased productivity throughout the day. Waking up earlier lets you get ahead of daily distractions.

Do night owls benefit from the same opportunity? It’s possible. However, after the activities of a day, productivity in the late hours can be hampered by mental or physical fatigue.

You don’t need to join the 5am club. But try setting your alarm an hour earlier and see what happens.

The average adult should consume a maximum of 1,500 mg of salt daily but most people consume more than double that amount. High sodium diets have been associated with high blood pressure, kidney failure, kidney stones, stomach cancer… the list goes on and on. Luckily it’s fairly easy to cut down your salt consumption.

Start in the grocery aisle. Most pre-made condiments, marinades, canned products and pantry staples are loaded with salt. Not only does it help to preservative goods, but it satisfies salty cravings and keeps us coming back for more. Read product labels and choose the lower-sodium brand or flavour. You’d be surprised how much this reduces your daily consumption.

When cooking, be conscious of the amount of sodium in the products you use. Get out of the habit of adding salt to your recipes. Chances are, you don’t need any extra if you’re using pre-made sauces or seasoning packs. If you do desire more, be sparing, and add it to your individual serving so you can see exactly how much you’re ingesting.

Read more here.

Do yourself a favour this year and work to prevent future ailments. A favourite sayings is “the wise man does at the beginning of life what fools attempt at the end.” Another favourite ? “An ounce of prevention is worth a pound of a cure.” Both of these sayings point to a similar conclusion.

It is easy to discover and maintain healthy preventative practices. If every health-related choice you make this year is conscious and well thought out, you will be of better health by the time the year is up.

If you’ve yet to latch on to a resolution, this would be a good one!

Today’s tip is more of an opportunity for thanks than it is a medical suggestion…

We have had a rough year to say the least. Our planet has seen it’s fair share of conflict whether it be natural disasters, political turmoil or the ever-looming pandemic. 2020, you have been quite the nasty bugger!

Difficult times often make us appreciate the little things more. I thank you all for your continued support. Not a day goes by that I am not thankful to my loyal readers. I hope you ring in the new year with style and grace and may 2021 bring you an abundance of happiness!

To you and yours, Happy New Year!

With most 2020 travel plans put on the back burner, 2021 may be a welcomed opportunity to jet-set. Here’s a few tips on how to do so safely and efficiently – just in case you’re feeling a little out of practice!

1. Stay hydrated – increased altitude and busy schedules dehydrate us. Keep a water bottle handy at all times.
2. Wipe surfaces – carry wipes to give your seat, tray table, head rest and arm rests a good wipe before settling in.
3. Wear compression socks – these will reduce swelling and increase blood circulation during long journeys.
4. Keep a pen in every bag – you’ll likely find yourself needing to fill out forms or take down notes/directions at some point.
5. Travel carry-on whenever possible – travelling with just a carry-on means your luggage can’t get lost or damaged and saves you time once you land.
6. Take copies of your ID, passport, credit cards – should you lose anything important, having a copy will at least help you track it down or get home safely.
7. Register your trip – If you’re a Canadian, register your travel details with the Canadian Government. If anything happens, the embassy will be required to help get you home. Register here.
8. Be conscious of your belongings – Keep money and ID in front of your body in zipped pockets. There’s no need to make yourself a target for theft.

I hope 2021 brings us all a little more travel than the past year. Wherever you venture, I wish you many happy memories and pleasant experiences. Bon voyage!

‘Tis the season of sweets and cocktails! Holiday season means bakers all around the globe are pumping treats out of their kitchens to eat and enjoy. Seldom are light in either sugar or calories. Our hearts love our family or neighbourhood kitchen elves but our muffin tops hate them. So if you’re one of them, here’s a tip you might want to try putting into practice.

Most baking recipes will turn out almost identically with half or even a third of the added sugar. While sugar plays an important role in the chemistry of baking, it is often used in excess of what science requires. While you may cringe at the idea of altering a family recipe, I urge you to give it a try. I can almost guarantee you won’t taste a drastic difference and waistbands all around town will surely thank you.

Dental hygiene is extremely important for more than just keeping your teeth until the end of your life. Health concerns that start in the mouth often cause other issues in your body as well. If you’ve read my books, you may recognize the quote:

Radiation is undoubtedly bad for your health and has links with cancer among countless other health concerns. Radiation exposure occurs every time you get an x-ray or full body scan at the airport. But in today’s day and age, it is not limited to these events. Cell phones, tanning beds, Wi-Fi equipment, power lines and cell towers all give off low levels of radiation too. So far, there is little research to tell us what the long term implications are on our health.

To reduce exposure,  put off x-rays unless medically necessary. Additionally, do not keep Wi-Fi equipment in your bedroom or other rooms you spend a lot of time in. Do not sleep with your phone on your end table, and put it on airplane mode or turn it off completely if possible. Although radiation is inevitable, do what you can to limit it in your day-to-day life.

Wouldn’t it be lovely if we all lived in climates where fresh fruits and vegetables were abundant year round? For those of us with harsh winter climates, it is difficult to get the produce we love during the cold season. People shy away from frozen fruits and vegetables but these are actually a great way to get nutrients off-season. Frozen produce is picked at peak ripeness and flash frozen so their nutrients are maintained. In many cases, this is better than fresh produce which is picked prematurely so it ripens at the store later. With so many varieties available, it is easy to incorporate frozen produce into your diet when needed.

Don’t be scared of the frozen aisle of the grocery store. Combined with winter produce (squash, kale, carrots etc.), frozen options are a great addition to a healthy kitchen.

There is perhaps nothing more frustrating than a runny nose. Or a sore throat. Or worse, both! The common cold is a nuisance almost every North American has faced, probably multiple times. Although it varies person to person, nearly everyone knows the symptoms well. It is always best to see your family doctor if you are feeling unwell just to be safe. But running for Ibuprofen (like Advil) or Acetaminophen (like Tylenol) as most do is not the best course of action unless necessary.

Ask yourself what these two drugs do. You’ve surely taken them before, but do you really know what you’re putting in your body? If you can’t answer this question yourself, you should probably consult a health practitioner before taking them. Although they can very helpful and medically necessary, people are quick to pop these pills like candy with dire consequences to their long-term health.

The best cure for the common cold? Lots of sleep, liquids, vitamin C and a good book if you ask me.

Coenzyme Q10 (CoQ10) is an extremely important supplement to take if you have high blood pressure. The supplement strengthens heart muscles and provides energy, allowing your heart to pump blood easier. CoQ10 to the heart is like oil to a gear. Whether machine or organ, things run smoother when one is in the presence of the other.

Our bodies produce this coenzyme however most peoples’ natural production is not sufficient. If you battle with high blood pressure, or have heart health concerns in general, I heavily recommend adding a CoQ10 supplement to your routine.

Does having a pet make you a healthier person? It might! Various studies show that pet owners tend to be healthier and happier people.

While pets are prominent companions in our lives, there are many factors at play in these results. Firstly, pets reduce stress and loneliness simply by existing in our lives. Psychologically, this is good for our health. Additionally, pets that require physical exercise increase their owner’s exercise as well. Lastly, for individuals facing depression or anxiety, the responsibility of pet maintenance can be a welcomed reason to maintain routines.

Although it is difficult to associate pet ownership directly with health, there are apparent associations with habits and emotions that contribute to our general wellbeing at play. This in itself, is reason to spend a little extra time with a furry friend.

Surely you’ve heard that taking 10,000 steps a day will keep you healthy and trim. But should this really be the goal?

10,000 steps equates to roughly 5 miles, a distance that most people do not reach on a typical day. Setting a goal like this is problematic as there are many factors involved – age, body type, health goals etc. For a mail carrier, 5 miles may be a realistic daily achievement but as a senior citizen, it is certainly not healthy to get the same amount of steps in myself.

There is no need to encourage general collective goals of this kind as people differ vastly in their abilities and requirements. That being said, increasing moderate physical actives such as walking undoubtably benefits your health. Start by aiming for an extra 1,000 steps a day, and continue increasing as you can. Every step counts towards your health and weight loss goals.

Collagen is a protein in our body that keeps tendons, ligaments and skin strong and taught. Hence, its elastic properties has made it a hot topic in anti-aging discussions. Far less common knowledge is collagen’s role in strengthening and binding coronary cells – without it, coronary arteries fall apart and the chance of heart attacks increase.

To build collagen, vitamin C and lysine are needed. CardioVibe these vitamins will boost collagen production and improve cardiovascular health in the long run. And if collagen is truly an eternal youth elixir, that doesn’t hurt either.

Throughout life, we are often told to “think outside the box“. But why should we if we know how to use what we already have in our wealth of knowledge? Thinking abstractly and reaching for the stars is great if one finds themselves in a slump. Most of us however, are likely not taking advantage of what we already know as we navigate our lives.

Common sense is king. Take your own advice first, think beyond it when necessary.

Canadian Thanksgiving is upon us and with any holiday comes lots of food. But you don’t need to accept weight gain as an inevitable part of the holiday. Here are some tips to help you avoid overeating.

1. Avoid snacking: While treats are likely around every corner, consider them off limits unless you are truly hungry
2. Opt for healthier options: Find healthy alternatives to calorie-heavy dishes. Is sweet potato casserole your guilty pleasure? Try oven roast yam cubes in a little honey and cinnamon for an equally decadent but healthier version.
3. Eat off smaller plates: Piling your plate full becomes less lethal if the plate itself is smaller.
4. Follow a one serving rule: One serving of dinner, one serving of dessert and one high-calorie or alcoholic beverage.
5. Weigh yourself regularly: If you’re aware of weight fluctuations, you’ll respond appropriately. Knowledge is power!

To conclude, it’s easier to enjoy friends and family when you aren’t in a food coma. Fill your heart and soul with time spent among loved ones rather than a calorie surplus.

From infancy, the human body manufactures an important molecule called Nitric Oxide. This molecule is responsible for keeping arteries expanded and blood flow steady. But unfortunately, after age 40, production of Nitric Oxide decreases and as a result arteries tighten and cardiovascular complications arise.

So what can you do to maintain sufficient levels of Nitric Oxide? Start with increasing your consumption of dark leafy greens, apple juice, tea, red wine and dark chocolate. Integrate a brisk walk into your daily routine, consider supplements like Neo40 and lastly, work with your doctor to monitor your personal levels. Cardiovascular health is extremely important as one ages.

Follow this link for my interview with Dr. Nathan Bryan on the Neo40 supplement.

Turn on a TV and you will surely experience a drug commercial. Don’t let the stock footage of actors enjoying bike rides, dog walks and dinner parties fool you. The happy images are designed to distract you from the extensive side effects of pharmaceutical drugs.

As the saying goes, “there’s a sucker born every minute“. Don’t be one of them. Let your doctor advise you, not your TV. Drugs shouldn’t be pitched as the path to a carefree life on TV commercials.