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3 Supplements You Should Be Taking If You Are Over 40 Years Old

Do you take supplements? Do you need to take them? Which ones should you take?

There are 3 main supplements that are an absolute must if you are over the age of 40. There are many other very beneficial supplements but these ones build a strong foundation for optimal health.

Many people are simply not eating enough foods that contain these three critical nutrients and the result is that deficiencies are becoming more and more common.

I'll tell you which three and why in my latest article. 

3 SUPPLEMENTS YOU SHOULD BE TAKING IF YOU ARE OVER 40 YEARS OLD 

SUPPLEMENT #1: VITAMIN D3/K2

If you live in North America, chances are that you are low in vitamin D3.  It is the “sunshine vitamin” and we are just not able to hang out in shorts every day of the year!  During the summer months when exposure to the sun occurs more regularly, sunscreen blocks our chances of absorbing any natural vitamin D3.

Vitamin D3 is very important for everyone but this is especially true for women over 40 years of age.   

Vitamin D3 helps our body absorb and keep the calcium that we obtain from our diet. Calcium is one of the main components in our bones of and Vitamin D3 therefore strengthens our bones more than any other nutrients. Vitamin D3 also decreases the risk of age related falls.

Here are some other key benefits of Vitamin D3:

  • Reduces the risk of developing Multiple Sclerosis and other auto immune conditions as well as coronary heart disease
  • Improves immune function and protects against the flu
  • Regulates mood and decreases depression
  • Enhances weight loss efforts by appetite suppression
  • Improved DNA repair which enhances protection against certain types of cancer

The symptoms of a vitamin D deficiency in adults include:

  • General tiredness, aches and pains and a general sense of not feeling well
  • Severe bone/muscle pain or weakness that may cause difficulty climbing stairs or getting up from low positions
  • Walking with a waddling gait
  • Stress fractures, especially in the legs, pelvis and hips

Doctors can diagnose a vitamin D deficiency by performing a simple blood test. Few foods contain vitamin D naturally. Foods that contain vitamin D include:

  • Salmon
  • Sardines
  • Egg Yolk
  • Shrimp

Take Vitamin D3 with Vitamin K2 

The biological role of vitamin K2 is to help move calcium into the proper areas in your body such as your bones and teeth. It also helps remove calcium from areas where it shouldn't be such as in your arteries and soft tissues. Vitamin K2 should be avoided with blood thinners.

Recommended Dosage

Based on the most recent research, the current recommendation is 35 IUs of vitamin D per pound of body weight. Therefore, a child weighing 40 pounds would need 1400 IUs daily and for a 170-pound adult, the dose would be nearly 6,000 IUs.

However, it is important to realize that vitamin D requirements are highly individual because your vitamin D status is dependent on numerous factors such as the color of your skin, your location and how much sunshine you are exposed to on a regular basis. 

The following chart shows the recommended blood levels of Vitamin D when testing:

 

 

 

Dr Cobi’s Top Vitamin D3/K2 choice: Thorne Liquid Vitamin D3/K2

SUPPLEMENT #2 MAGNESIUM

Magnesium is an essential mineral needed for over 300 reactions in your body. As with vitamin D3, it is very common for us to simply not get enough from our diet. A Magnesium deficiency is one of the leading nutrient deficiencies in adults with an estimated 80 percent being deficient in this vital mineral.

Risk factors for developing a Magnesium Deficiency include:

  • Consuming carbonated beverages on a regular basis
  • A diet high in refined sugar
  • Chronic stress
  • Regular consumption of coffee, tea or other caffeinated drinks
  • Certain medications such as diuretics, heart medication, asthma medication, birth control pills or estrogen replacement therapy
  • Consuming more than 7 alcoholic beverages per week
  • Taking calcium supplements without magnesium or calcium supplements with magnesium in less than a 1:1 ratio

Magnesium deficiency symptoms can include the following:

  • Behavioral disorders and mood swings
  • Hypertension and cardiovascular disease
  • Impotence
  • Insomnia
  • Kidney and liver damage
  • Muscle weakness and cramps
  • Nutrient deficiencies including vitamin k, vitamin b1, calcium and potassium
  • Osteoporosis
  • Migraine headaches, multiple sclerosis, glaucoma or Alzheimer’s disease
  • Recurrent bacterial or fungal infections due to low levels of nitric oxide or a depressed immune system
  • Restless leg syndrome
  • Tooth cavities
  • Worsened PMS symptoms

 

Top food sources of Magnesium

Here are the top 10 foods high in magnesium that you will want to add into your diet:

  • Spinach
  • Chard
  • Pumpkin seeds
  • Yogurt or Kefir
  • Almonds
  • Black Beans
  • Avocados
  • Figs
  • Dark Chocolate
  • Bananas

 

Types of Magnesium

There are several types of Magnesium supplements but they do not all absorb well. The top 2 types that are easily obtainable and highly absorbable are Magnesium Citrate and Magnesium Glycinate.

Magnesium Citrate is magnesium combined with citric acid. This may have a laxative effect in some cases when taken in high doses but it is otherwise safe to use for improving digestion and preventing or treating constipation.

Magnesium Glycinate is highly absorbable and is recommended for anyone with a known magnesium deficiency and is less likely to cause laxative effects than some other magnesium supplements.

Magnesium Dosage

The “Recommended Daily Allowance” (RDA) for Magnesium is approximately:

  • 400 mg per day for men
  • 320 mg per day for women

The RDA’s were designed to be the minimum amount to prevent obvious symptoms of deficiency but do not necessarily indicate ‘optimal’ functioning for your individual needs. However, researchers believe that these numbers would be too low for a starting dose for supplementation to correct deficiencies and therefore approximately 600 mg would be a better starting dose.

Dr Cobi’s Top Magnesium choices: Magnesium Citrate  and Magnesium Glycinate 

 

SUPPLEMENT #3 OMEGA-3

Omega-3 fats are essential to your overall health and have a positive impact on heart and brain function as well as reducing inflammation in the body.

While fish oil supplements contain the “brain healthy” fats called EPA and DHA, these two are not technically the “essential” fats.  The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary. Omega-3 comes from both animal and plant sources. The primary animal sources are krill oil and fish oil. The primary plant sources are flaxseed, chia and hemp.

Omega 3’s have been shown to be beneficial for the following conditions:

  • ADHD
  • Alzheimer’s disease
  • Anxiety and depression
  • Arthritis
  • Cancer
  • Crohn’s and Colitis
  • Diabetes
  • High cholesterol
  • Infertility
  • Inflammation
  • Macular degeneration
  • Skin issues (acne, eczema and psoriasis)

Omega-3 deficiency symptoms can include poor memory, dry skin, heart conditions, mood swings, joint pain and autoimmune diseases. Deficiencies are common in people who consume a large amount of processed foods, hydrogenated oils and those on a vegan or vegetarian diet.

Top 10 Omega 3 Foods List

  • Salmon
  • Sardines
  • Mackerel
  • Grass-fed beef
  • Flaxseed
  • Chia Seeds
  • Walnuts
  • Natto
  • Tuna
  • Grass-fed Dairy

Omega 3 Dosages

The recommended general dosage is 1000mg of Omega 3’s.

Certain health conditions also indicate an increased need for omega-3 fats.

  • For treating coronary heart disease, the American Heart Association recommends taking 1,000 mg of a combination of EPA and DHA per day. To lower triglycerides and prevent heart disease, take a combination of 2,000 to 4,000 mg of EPA and DHA. Research also shows people who took 850 mg of EPA and DHA daily for 3.5 years had a 25 percent lower risk of heart attack and a 45 percent lower risk of sudden death.
  • Depression: Higher doses of omega-3, from 200 mg to 2,500 mg daily, may help reduce symptoms of depression and anxiety.
  • Memory: 1000mg is recommended.
  • Pain and stiffness: Up to 3000mg per day of Omega 3’s is needed to combat inflammation. Researchers found that 300 mg of Krill oil per day significantly reduced inflammation, pain, stiffness and functional impairment after just 7 days and even more profoundly after 14 days.

Tip:  Fish liver oil (i.e. cod liver oil) also contains vitamin D so check your labels and add the amounts together to know how much vitamin D you are actually absorbing.

Dr Cobi’s Top Omega 3 choices: EPA 1000, Opti Mega 3 (contains 1000iu of Vitamin D3 per capsule) and Krill Plex

Always read the supplement labels to see if there are warnings that would make them inappropriate for you. If you have any medical conditions or take medications or other supplements, it is always a good idea to speak with your medical practitioner before starting anything new. 

Written by Cobi Slater — February 27, 2017

The Wonders of Apple Cider Vinegar

 

 

Apple Cider Vinegar

 

 

 

I remember when I was first introduced to Apple Cider Vinegar. I was in my first year of Natural Medicine School and one of my classmates would put Apple Cider Vinegar on her lunch every day. I absolutely hated the smell and would eat lunch outside just to avoid it. After a little while I started to tolerate the smell and asked her why she consumed it so often. My classmate said that it dramatically reduced her heavy menstrual flow and cramps. I was intrigued to say the least and over time I learned to love the smell and crave the taste!

 

Apple Cider Vinegar has many medicinal qualities to it including: antibacterial, antifungal, antiviral, immune and metabolism boosting!

 

Here are the top uses for Apple Cider Vinegar (ACV):

 

Skin and Hair

 

  • Dandruff- Mix Apple Cider Vinegar with water in equal parts (ex. 1 cup water and 1 cup ACV) and apply to scalp either by pouring it over the scalp or using a spray bottle of the mixture. Leave on for 1-2 hours depending upon the severity. Repeat 1-3 times per week.
  • For dull hair- wash your hair with shampoo and then rinse with ACV before you condition. This will help to lift the buildup of residue and result in beautiful shiny hair.
  • Problematic skin- Apply ACV to problem areas of skin such as acne or age spots at night before bed. You can also use it as a toner (mix 2 tbsp. ACV with 1 cup purified water) and this will tighten and tone, eradicate oiliness and dramatically smooth the skin.
  • Sunburn- ACV has a very calming effect to the skin and will soothe sunburns very quickly. Add ½ cup to a lukewarm bath or mix 25% ACV with 75% water and spritz it onto skin. Once the vinegar is dry the smell dissipates.
  • Warts-Before going to bed at night, soak a cotton ball with ACV and apply to wart. Repeat nightly until wart in gone.
  • Insect Bites- Apply ACV mixed half and half with water directly to bite to alleviate the pain and itch from an insect bite.
  • Foot Odor- To eliminate stinky feet spray a half and half ACV and water combination. The acid in the ACV will destroy the bacteria and fungal microbes that cause feet to smell.
  • Deodorant- Apply ACV directly to armpits to eradicate odor. You can also use aluminum free baking soda in the shower. Scoop 1 tbsp. into your clasped hand and allow a small amount of shower water to seep in so the mixture forms a paste. Apply the paste to the armpits and let it sit for 1-2 minutes and rinse.

 

Menstrual Cycle

 

  • Taking apple cider as a tonic helps reduce bleeding in most women almost immediately. Apple cider vinegar flushes toxins out of the body and naturally dissolves issues causing heavy menstrual bleeding. Consume 1 tbsp. in hot water every day.

 

Digestive System

 

  • Acid Reflux and heartburn- Swallow 1 tsp. of ACV to immediately alleviate the symptoms and acid reflux and heartburn.
  • Digestion- Add 1 tbsp. of ACV to hot water and sip on it to alleviate gas and bloating and eliminate digestive cramping.

 

Joint Health

 

  • Joint pain- Adding ACV to the bath can help to decrease general aches and pains. Combine it with Epsom salts for even better results.
  • Gout- Adding 1-2 cups of ACV to the bath has also been shown to dissolve uric acid, which causes gout.
  • Arthritis- ACV has the ability to alkalinize the body so drinking it on a regular basis will help to decrease the acidity that is often an underlying cause of arthritis. Drink 1-2 tbsp. per day in hot water for best results.

 

Immune System

 

  • Sore throats- Gargling with ACV will help to neutralize the bacteria or virus that causes sore throats. Mix 1 tsp. with 2 ounces of water and gargle at the onset of a sore throat.

 

Metabolism

 

  • Boost Metabolism- ACV speeds up the metabolism by boosting fat burning and helps alkalize the body. It also helps to control the appetite by allowing you to recognize when you are full. For results, one to two teaspoons of apple cider vinegar in a glass of water should be consumed before each meal. 
  • Enhances energy- ACV contains enzymes which help prevent exhaustion. Add a tablespoon to a small glass of water.

 

Around the House

 

  • Detoxes the home- Add 1 cup of ACV to 3 liters of warm water to make an antibacterial solution that can be used on all surfaces including wood floors. Add in a few drops of Eucalyptus oil for a refreshing and clean smelling scent.
  • Cleans the dishwasher- Add 1 cup of ACV into the bottom of an empty dishwasher and run a normal cycle to remove build up. This works better than adding the typical toxic chemicals.
  • Cleans windows- Mix a half and half solution of ACV with water and spray it onto your windows. Wait for the windows to dry and then wipe them with a paper towel to remove smears.
  • Cleans drains- Mix half a cup of baking soda and half a cup of salt together, and pour it down your drain, followed by half a cup of apple cider vinegar. The apple cider vinegar and baking soda react with each other to clean the drain. After three hours, flush the drain through with water.

 

The Apple Cider Vinegar that needs to be used is on the organic, unfiltered, and raw version of apple cider vinegar that contains the ‘mother’ strand of proteins, enzymes and friendly bacteria.

Written by Cobi Slater — January 25, 2017

Sweet Potato Protein Brownies

Sweet Potato Protein Brownies

Ingredients:

• 1 ½ cups sweet potato, cooked and mashed
• ½ cup coconut flour
• 2 scoops Chocolate or Vanilla Vegan protein powder (optional)
• ¼ cup coconut Oil, melted
• 1 tbsp coconut sugar
• 2 eggs, lightly beaten
• ½ tsp cinnamon
• ½ tsp ground vanilla bean or extract
• 1 tsp baking soda
• Pinch of sea salt
• 1/3-1/2 cup dark chocolate chips

Instructions:
• Preheat oven to 350F. Line an 8x8 or 9x9 brownie pan with parchment paper.

• In a large mixing bowl, add all ingredients except the chocolate chips. Stir until well combined. The dough will be slightly thick, but still smooth.

• Fold in the chocolate chips and gently stir to combine. Pour dough into brownie pan and smooth out. Bake until edges start to turn golden brown, roughly 25 minutes. Remove from oven and let cool for 10 minutes before slicing into squares. • Store in an airtight container in the fridge for up to 5 days.

Written by Cobi Slater — January 25, 2017

Herpes Simplex

 

Herpes simplex is a virus responsible for recurrent eruptions of small and usually painful blisters. When they appear around the mouth or on the lips, they are often called "cold sores". When they appear on the genital or adjacent areas, they are referred to as "lesions".

 

The hallmark of a herpes infection is a blister or cluster of blisters that often feels tingly and itchy at first, becoming sore later, eventually crusting over and disappearing.

 

An initial episode of herpes may produce fever, malaise and enlargement of local lymph nodes. Recurrences are usually milder but may begin with a brief period of general fatigue and a feeling of flu-like symptoms. Once a person has been infected, the virus will live in different areas of the nervous system for life. This sneaky virus actually lives in nerve cells where the immune system cannot find it and becomes re-activated from time to time.

 

Common triggers of herpes outbreaks are colds and other viral infections, fatigue, sun exposure, physical irritation of the skin and emotional stress. Some people are bothered by outbreaks once a year or less, while others may get them every few weeks.

 

Common Outbreak Triggers

  • Stress (mental, emotional or physical)
  • Infections (cold, flu or other infections)
  • Excessive sunlight
  • Hormone imbalances
  • Food allergies
  • Menstruation
  • Smoking
  • Immune suppressing medications (anti-cancer drugs, steroids)
  • Diets high in refined sugar
  • Diets high in arginine rich foods (chocolate, nuts, certain grains and some seeds)
  • Diets low in lysine rich foods (vegetables, legumes, fish, turkey and chicken)
  • Lack of sleep
  • Nutrient deficiencies

 How to Prevent Outbreaks

  • Avoid the following foods which are high in arginine (an amino acid that causes outbreaks):

o   Nuts: almonds, walnuts, cashews and peanuts

o   Grains: whole wheat, oats, brown rice and even flour products

o   Chocolate

o   Caffeinated liquids or beverages

  • Minimize the consumption of sugars and refined foods (just 3oz of sugar from any form of sugar including sucrose, honey or fruit juices suppresses the immune system by 50% for up to 5 hours!)
  • Consume a nutrient dense diet rich in whole and unprocessed foods
  • Take a daily good quality multivitamin
  • Supplement with immune supporting nutrients like Zinc (30mg-50mg daily), Vitamin D3 (2000iu-5000iu daily), Vitamin C (1000mg-5000mg daily), Vitamin A (10 000iu daily)
  • Supplement with Thymus Extracts as they have been shown to be effective in preventing both the number and severity of recurrent infections
  • Supplement with Lysine- Studies have shown that doses of 1000mg per day are effective at suppressing the herpes virus and preventing recurrent outbreaks
  • Take inventory of the stress in your life and eliminate the stressors that you can
  • Quit smoking
  • Make sure that you are getting adequate sleep (7-9 hours per night)
  • Find out if you have food allergies. ELISA IgG food allergy testing is done through a simple blood test and reveals food allergies that suppress the immune system and lead to recurrent outbreaks

How to Treat Outbreaks

  • Increase Lysine to 3000mg per day for 7-10 days
  • Increase Vitamin C to 500mg every 2 hours during initial stages of outbreak to halt the replication of the virus
  • Apply Lemon balm (Melissa) oil directly to the cold sore or lesion and this reduces healing time by up to 75%
  • Glycyrrhetinic acid which is a component of licorice root and it has been shown in clinical studies to reduce healing time and pain associated with both oral and genital herpes lesions
  • Ice pack: 10 min on and 5min off for up to three cycles every 4 hours during initial symptoms
  • Clothing: Women should wear cotton underpants
  • Warm baths with 1 tsp. of Epsom salt added may ease some of the discomfort 

Preventative measures are the best way to ensure that recurrent outbreaks don't interrupt your life. It is also important to have the above mentioned natural remedies on hand in case an outbreak does occur and the treatment can be administered immediately! 

 

 

 

Written by Cobi Slater — November 25, 2016

Ask Dr Cobi.... Why are sandwich meats so unhealthy?

 

 

 

Nitrosamines, hetrocyclic amines and polycyclic aromatic hydrocarbons are three known carcinogens that you and your family may be consuming daily in certain meat products.

Meats that have been preserved by the use of smoking, curing, salting or adding chemical preservatives are harmful to our health and are linked to several disease states of the body including cancer.

Dr Joseph Mercola explains. "...at the very least, it's known that eating processed meats exposes you to at least three cancer-causing substances namely nitrates and nitrites (leading to nitrosamines), heterocyclic amines and polycyclic aromatic hydrocarbons." 

The dangerous additives called sodium nitrate or nitrate are used to preserve, colour and flavour meat. When this meat is consumed, these nitrate compounds are converted to nitrosamines in the stomach. Among side effects such as headaches, nausea, vomiting and dizziness, nitrosamines are also a known cause of the following:

Esophagus Cancer

Gliomas

Larynx Cancer

Liver Cancer

Lung Cancer

Mouth Cancer

Stomach Cancer

 

 

Many meats including bacon, ham, corned beef, Frankfurters, salami, some sausages and hamburgers contain sodium nitrate or nitrates and should be completely eliminated from the diet.  On top of containing nitrates, the process of smoking meat causes the formation of cancer causing polycyclic aromatic hydrocarbons which enter the meat and then us!

 

 

Written by Cobi Slater — November 25, 2016

Chia- What’s all the fuss about?

 

What makes chia a superfood?

Chia is considered one of the “Superfoods”. According to experts like Diane Allen, MS, CNS, a health writer and holistic clinical nutritionist and author of the book Chia Seeds, superfoods offer more than functional foods. To quote Allen “they are nutrient-dense and packed with antioxidants and other powerful health-promoting substances. As a rule, one needs to eat only a small amount of a superfood to get a big benefit.”

Some of the key features of Chia include:

  • Chia seeds have more omega-3 fatty acids than any other natural source.
  • Chia contains high amounts of antioxidants, calcium, protein, fibre as well as many other vitamins and minerals.
  • Chia is very high in soluble fiber with approximately 10g per serving (2 tbsp.)
  • Chia is energizing and stabilizes the blood sugar levels in the body. The combination of complete protein, vitamins, minerals and blood-sugar balancing all work together to provide steady and sustained energy.
  • Unlike flaxseeds, which are also high in omega-3 fatty acids, fibre and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.
  • The outer layer of chia seeds swell when mixed with liquids to form a gel. This can be used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it sit for 15 minutes.
  • A study published in the "British Journal of Nutrition" showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or "good" cholesterol.

Written by Cobi Slater — November 25, 2016

Did you know.... Body Odor

 

Body odor can range from daisies in a spring meadow to Oscar the grouch's garbage can! There are many things that influence a person's natural scent. Foods such as garlic, onions, spicy peppers and caffeine can cause quite a stench! Simply changing your diet to avoid those offenders and including "green" foods such as chlorophyll and wheat grass can help you to smell fresh. 

 

Natural deodorants are a much safer and aluminum free way to keep yourself smelling fresh!  

 

 

 

Written by Cobi Slater — November 25, 2016

Holiday Survival Guide!

 

 

It is the time of year when many people feel the spirit of indulgence coming upon them. If you are wondering how you are going to survive and would like to wake up Jan 2nd feeling great about your choices rather than feeling the need to “start over” then this Holiday Survival Guide is just what the Doctor ordered!

In so many ways the Holiday Season is a wonderful delight but there are also challenges that people may face in regard to staying healthy while still having fun. Here are Dr Cobi's Top Tips to SURVIVE AND THRIVE this Holiday Season:

  1.  Stress-This is the most common issue that many people face during the Holiday season. It is of utmost importance to support your body during this increased time of stress so that you do not end up depleted and exhausted by January. Give your body the "stress protection" it needs by taking a Vitamin B Complex and supporting the adrenal glands. See Dr Cobi’s Top Picks for the most popular Stress Busting remedies listed below.

  2. Weight Gain-The general attitude around the Holidays is "anything goes". This can be fun while it lasts but when January comes, so does remorse! Why not make this year different? Snack before going out to ensure that you do not arrive at a Holiday function starving and more prone to poor nutritional decisions. Bring your own healthy food to share and then you can rest assured that there would then be at least one healthy choice to eat.  Load up on veggies at Holiday buffets and shy away from higher fat and sugar containing foods.  Remember that alcohol lowers your "food inhibitions" and makes you more prone to regretful decisions. Wake up happy with yourself!

  3. Digestive Distress- This is all too common after indulging in seasonal treats and party foods. Prevent the "aftermath" by taking some Digestive enzymes and Probiotics to keep your digestion in top form.  If you are aware of your food allergies, then do not cut yourself some slack by consuming allergenic foods because the result could likely prevent you from enjoying the Holidays. See Dr Cobi’s Top Picks for the favorite Digestive Aids listed below.

  4. Travel- Many people travel during the Holiday season and end up taking a "holiday" from their regular healthy regimes. People will often skip vitamins and supplements as well as consuming foods they do not normally eat. Sleep patterns all too often fall to the wayside as well. If you are travelling, try to stick to your regime as best as you can by taking your supplements with you and making the best nutritional choices that you can. This will ensure a much more enjoyable holiday. If you are travelling outside of normal time zones, melatonin is a proven remedy to prevent jet lag. Take 1-3mg a few days before you leave, while you are away and a few days after you return. The results are un-deniable.

  5. Hangover- Many people use alcohol during this time of year as a coping mechanism or as a means of celebration and sometimes it can go too far! Alcohol depletes Vitamin B1, adds excess stress to the liver and dehydrates the body.   Some of the best hangover "cures" are more in the prevention. By taking sublingual B12 and a liver protecting formula as well as stocking up on coconut water, you can actually decrease the negative effects of alcohol on the body. Take these 3 remedies daily during the Holiday season or as needed when the time arises. See Dr Cobi’s Top Picks for the best Hangover Cure Remedies listed below.

  6. Immune Health- There is nothing worse than getting sick during the Holiday Season but it is a very common occurrence. One reason is the increase in virus exposure this time of year.  In addition, once the body is allowed to relax, it has this innate ability to recognize that now there is time to be sick. Boost your immune system to prevent this from sabotaging your Holiday fun! Avoid excess sugar which depletes the immune system, pay close attention to hand washing and supplement with 5000 IU of Vitamin D3, 3000mg of Vitamin C and 50mg of Zinc to protect yourself.  See Dr Cobi’s Top Picks for my favorite Immune Boosters listed below. 

  7. Exercise- This is no time to pause your exercise regime. There is so much additional stress that exercise is crucial during this time so you have an outlet for excess stress. Many people think that they will get back on track in January but why put off tomorrow what you can do today. Exercise your way through the Holidays and January won't be so dreaded!

  8. Sleep- A lack of sleep is the downfall of so many. A good night's rest is crucial for stress management, healthy hormone balance, clear thinking, energy and prevention of food cravings. If you have difficulty sleeping. See Dr Cobi’s Top Picks for some great Sleep Aids listed below.

  9. Healthy Gift Ideas- If you are stressed by gift giving then let us help! Give the gift of health. We have many great healthy gift ideas for a variety of budgets including infrared sauna sessions, skin care specials, 100% Pure Body Care Products, healthy gift packs and if you are still unsure, we also have gift certificates! See below for exciting Christmas Deals just for you!

  

Dr Cobi’s Top Holiday Season Picks

 

Stress Busters

Stress B Complex- Thorne

Adrenomend- Douglas Labs

Relaxeze- Enzed

 

Digestive Aids

BPP Digestive Enzymes- Thorne

GI Digest- Douglas Labs

Ultra flora Balance Probiotics- Metagenics

 

Hangover Cures

B12-Mehtylcobalamin- AOR

LVDTX- Liver Detox-Douglas Labs

 

Immune Boosters

Liquid Vitamin D3/K2-Thorne

Immucore-Metagenics

 

Sleep Aids

Melatonin Prolonged Release-Douglas Labs

Brain Calm-Douglas Labs

Written by Cobi Slater — November 25, 2016

How can I eliminate my sugar cravings?

 

 6 Quick tips to eliminate sugar cravings:

 

1.       Consume protein at breakfast- Consuming protein in the morning sets the stage for the day for blood sugar stabilization. Starting your day with carbohydrates on the other hand can leave you craving more sugar all day.

 

2.       Just a pinch of Cinnamon- This blood sugar stabilizing spice helps to cut cravings dramatically. Add Cinnamon to your smoothie, hot drinks or steel cut oatmeal each day to maintain blood sugar levels.

 

3.       Eliminate ALL forms of processed sugar including artificial sweeteners. Going cold turkey is the most effective way to successfully cut out sugar for good. The cravings will be gone in as little as 3 days!

 

4.       Consume good fats- Sources of high quality good fats lead to a sensation of fullness and satiety. Add 1-2 tbsp. of coconut oil into your daily diet as well as other sources of good fats such as raw nuts and seeds, avocados and cold pressed extra virgin olive oil.

 

5.       Sleep- Inadequate sleep can lead to a hormone disruption between leptin and ghrelin which are produced while you sleep. Leptin tells your body when you are full and ghrelin stimulates appetite. Sleep deprivation causes massive sugar cravings due to inadequate leptin. Aim for 8 good quality hours of sleep per night.

 

6.       Hydrate- Chronic dehydration can feel like hunger to most people. Often when afternoon cravings strike for something sweet, it is actually your body telling you to drink some water. The goal is to consume half your body weight in ounces of water each day.

 

7.       L-Glutamine- If the cravings are fierce, combine ½ tsp. of the amino acid l-glutamine with 2 tbsp. of water and swish in the mouth for 30 seconds and swallow. The cravings will be instantly gone! Repeat as needed. 

 

Written by Cobi Slater — November 25, 2016

DID YOU KNOW…. Manuka Honey has amazing healing properties and here is why….

The benefits of medicinal honey have been known for over 4,000 years after the Egyptians started to apply honey on wounds.

All honey contains a natural occurring enzyme which produces hydrogen peroxide which is a known antiseptic with proven antibacterial properties.  However, hydrogen peroxide loses most of its healing power when it comes in contact with body fluids or open wounds. In addition, all healing qualities of common honey are lost in contact with heat or direct light.

Studies on the benefits of Manuka honey have shown that it is a special type of mono-floral honey which contains an ingredient with powerful antibacterial, anti-microbial, antiviral, antioxidant, antiseptic, anti-inflammatory and anti-fungal properties. This ingredient in Manuka honey was originally named UMF®or Unique Manuka Factor.

Manuka Honey is produced by bees that collect nectar from the Manuka Bush or Tea Tree (also known as Leptospermum Scoparium) indigenous only to New Zealand. 

Bees gather the nectar from the flowers of the Manuka Tree.  In the hive, they add an enzyme called glucose oxidase to the nectar in order to preserve the honey. When Manuka Honey comes into contact with body fluids, the glucose oxidase enzyme slowly releases the antibacterial hydrogen peroxide. The levels of hydrogen peroxide released are not high enough to damage tissue but sufficient enough to affect bacteria.

Most Common Uses of Manuka Honey

1. Gastritis

2. Stomach ulcers

3. Tonsillitis

4. Sinusitis

5. Skin ailments such as eczema, hives, rosacea and rashes

6. Building the immune system

7. Facial masks

8. Common flus, coughs and colds

9. Cuts and burns

 

Written by Cobi Slater — November 25, 2016

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