Trans Fats increase risk of depression

In the research study,
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Depression linked to heart disease through the accumulation of belly fat

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Sleep problems may increase the risk of cancer



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Lower your risk of dying by following cancer – preventive guidelines

A new study published online on the April 3, 2013, in the American Journal of Clinical Nutrition suggests that:Adherence to cancer-preventive guidelines lowers risk of dying over 12.8 year period

So what were these cancer preventive guidelines?

The six guidelines included:

being as lean as possible without becoming underweight, being physically active as part of everyday life, limiting consumption of energy-dense foods and avoiding sugary drinks, consuming mainly plant-based foods, limiting the consumption of red meat and processed meat, and limiting alcoholic beverages.

So what do all of these cancer preventive guidelines have in common?

All of these guidelines help to reduce inflammation in the body.   It is known that excessive inflammation can stimulate metabolic pathways that can lead to cancer.    How and Why??

Studies shows that inflammation:

causes a drop in levels of proteins involved in DNA repair, resulting in a higher rate of spontaneous gene mutations, which can lead to cancer.

This is probably why aspirin – an over the counter anti-inflammatory medicine – has been shown to reduce a variety of cancers:
If you are taking aspirin as per your Medical Doctor’s orders,  then keep doing so.  But,  by following the cancer prevention guidelines, you may deriving similar anti inflammatory benefits.
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What is serrapeptase?

There are many types of natural anti inflammatory agents out there in the market: curcumin, boswellia, ginger, capsaicin.

But one natural anti inflammatory agent that you may have not heard about is serrapeptase.

So what can serrapeptase help with?
How does Serrapeptase work?
It is believed that serrapeptase works in 3 ways.




What conditions can serrapeptase treat?

 Because the enzyme digests or dissolves all nonliving tissue, including blood clots, cysts and arterial plaque, it is used to treat a variety of conditions, including sprains and torn ligaments, postoperative swelling, venous thrombosis (clots in the legs), ear, nose and throat infections and atherosclerosis.

Also, serrapeptase has been found to be helpful in improving COPD conditions:

Finally, serrapeptase  may have beneficial uses in Carpal Tunnel Syndrome (CTS):
So as you can see, serrapeptase can be helpful in ameliorating health conditions ranging from inflammation to heart disease to lung disease to carpal tunnel syndrome.   Consult with your natural health care doctor to determine the best dose for you.


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6 ways to increase your HDL naturally

HDL is the good cholesterol.  It helps to “scoop” up excess cholesterol in the arteries and brings it back to the liver where it is then excreted via the bowels.   Thus high HDL is heart protective.

If you are struggling to raise your good cholesterol, the following tips may help you.

1.  Increase Vitamin D3 levels:  Consult with your natural medicine oriented doctor to determine the dosage of Vitamin D3 needed.

2. Drink some alcohol:

3. Reduce your consumption of trans fats.  Trans fats are formed whenever oil is heated to high temperatures as is the case when food is deep fried.

 But trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels.

4. Increase your consumption of monounsaturated fats:

Monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.

  5. Take Krill Oil:  Consult with your natural medicine oriented doctor to determine the right dosage for you.

 krill oil can lower bad cholesterol levels by 34 per cent and boost good cholesterol by 44 per cent.


6. Do HIIT –  high intensity interval training

Summary: Raising the HDL can be challenging, but these 6 tips can help you protect your heart and reduce the clogging of your arteries by  excess cholesterol.


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What are the benefits of high intensity interval training?

There are many benefits of high intensity interval training (HIIT)

1. HIIT has been studied in overweight women and has been found to be beneficial to improving blood sugar control and making insulin more sensitive.

 Conclusions: HIT and resistance training improve glycemic control and insulin sensitivity in females with a high metabolic risk.

2. It is time efficient and effective:

3. HIIT can benefit the heart:


Short bursts of high intensity sprints--known to benefit muscle and improve exercise performance--can improve the function and structure of blood vessels, in particular arteries that deliver blood to our muscles and heart, according to new research from McMaster University

4.  HIIT helps to increase the good cholesterol – HDL


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What is the science behind burst training?

Originally from :

“The science behind burst training is based on something called the ‘excess post-exercise oxygen consumption’ (EPOC) effect, which is the recovery of one’s metabolic rate back to pre-exercise levels,” says Certified Strength and Conditioning Specialist Jini Cicero. “It is a measure of how much oxygen the body utilizes in the period immediately following a workout or bout of exercise. EPOC directly effects fat oxidation in response to high-intensity exercise.”

In other words, when you burst, your body creates an oxygen debt that it must then repay. This recovery requires energy, which your body utilizes via fat oxidation. Literally, you’re burning fat to meet this demand.

Burst training also increases lactic acid which in turn increases growth hormone.    When growth hormone is elevated, fat burning and muscle development is enhanced.   Also growth hormone helps to control cortisol levels.  When we exercise, cortisol levels rise.  In aerobic exercise, cortisol degrades muscle which contributes to slow metabolism and inability to lose weight.  In anaerobic exercise such as burst training, growth hormone helps to curb elevated cortisol preventing muscle loss

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How to do burst training

So how do you do burst training?  Burst training can be done in many ways:

How to do Burst Training-Transformation TV-Episode #007

18 Intense Burst Training Exercises




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What is Burst Training?

When it comes to weight loss, many people are misled to believe that they need  to perform aerobic exercise 5 days a week for 30 minutes each day.   While this may help some people lose weight initially, it leaves many struggling to lose weight in the long term.

A newer approach to weight loss is called burst training.  Also known as high intensity interval training,  burst training involves performing intense exercise for shorter duration of time.   Instead of doing continuous aerobic exercise (with oxygen)  for 30 minutes, burst training is purely anaerobic (without oxygen) and is performed for 30- 60 seconds and repeated 2-8 times with periodic 1 minute rest intervals.  To do a burst training, you perform an intense exercise such as sprinting as hard as you can for 30 seconds and then rest for 1 minute.   You then repeat this 3 times.   A typically burst training session such as this can last 6 minutes.

The video below by JJ Virgin, fitness  gives a good explanation of burst training: what is is and how to perform it:

JJ Virgin explains Burst Training 

This video below by Dr. Mark Smith PhD explains why you should burst fit:






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