Highlight the boxes as you go and CELEBRATE your accomplishment!

So here’s the skinny! If you want to lose weight fast, decrease your cancer risk, oxygenate your whole body, build a strong heart and increase your lung capacity CARDIO is key. The American Heart Association recommends we have 45 minutes of cardio a day. Well that might not be realistic or even necessary. There is a method called HIGH INTENSITY INTERVAL TRAINING (HIIT) that has been used by tri-athletes, runners, actors and pro-athletes for years to improve lung capacity and stimulate muscle growth quickly and effectively.

It involves doing rapid spurts or intervals during a workout like running or cycling and it burns fat, makes you sweat and ups the adrenalin to keep you feeling great for hours after your workout! The Swedish call this “Fartlek” which means speed play. They run ALL OUT in short bursts as little or as long as they like during a jog or run. Some play games like racing between light posts or my favorite during a great song!

• Get active
• Exercise that increases your heart rate at least three hours a week (or 30 minutes a day) may help boost your body’s natural mood-enhancers (endorphins)

• Check out St. John’s wort
• Take 600 to 1,200 mg a day of a standardized herbal extract containing of 0.3% hypericin to help with mild to moderate depression—but talk to your doctor first as St. John's wort can interact with certain medications
• Take 5-HTP (300mg) take 100mg dosages three times per day

• Get enough iron
• A lack of iron can make depression worse; check with a doctor to find out if you are iron deficient

• Try B vitamins
• Take a supplement that contains folic acid and vitamins B12 and B6 to help correct deficiencies associated with depression

• Seek counseling
• A mental health professional may help you make a full recovery

Yours in Health,

- Dr M.

Aim for total nutrition with a multivitamin (Take Reds 3000)

• Get extra vitamins and minerals every day to help prevent deficiencies that make you a target for infections

Exercise

• Low-intensity exercise (like walking or swimming) is the best known treatment
• Try walking for 20minutes after a meal. It’s a great way to get a good habit started. See your chiropractor to reduce nerve and muscle tension.

Address your stress

• Reducing stress and unpleasant emotions may also reduce symptoms
• If you smoke tobacco. Quit.