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TDR 007 – Top 15 Superfoods

15 Healthiest Foods to Stock in Your Kitchen Year-Round from mercola.com. http://bit.ly/1qoE1l0

1. Sprouted sunflower seeds
2. Pastured Meat and Eggs
3. Butter
4. Fermented vegetables
5. Avocado
6. Macadamia nuts and pecans
7. Organic coconut oil
8. Fresh Herbs
9. Raw Garlic
10. Bone Broth
11. Himalayan Salt
12. Atlantic Salmon
13. Raw Milk
14. Whey Protein
15. Cultured Dairy

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The post TDR 007 – Top 15 Superfoods appeared first on Dr. Chris Chatzoglou.

Eat Smart During Pregnancy

Good nutrition before and during pregnancy, provide essential building blocks for mom and baby alike. While most moms-to-be are reminded not to drink alcohol or eat canned fish while pregnant, additional nutritional advice is still lacking.

A mother’s nutritional requirements during pregnancy are not much different than normal. Other than an increased need for calories, the same basic nutritional principles of high nutrient density, whole foods, still apply.

It is generally recommend that during pregnancy, women eat a diet high in green leafy vegetables, good starches, organic proteins, fruit, nuts and seeds. Chemically processed junk foods should reduce to a minimum or be eliminated completely.

A mother needs the right building blocks to ensure a healthy pregnancy as well as a healthy baby later on. The foods mom eats will go on to create baby’s skin, hair, muscles, organs and other tissues.

One of the problems many expecting mothers encounter is morning sickness. Morning sickness usually occurs in the first trimester, as the baby feeds throughout the night and borrows vital nutrients from mom.

You might be surprised to know that for some mothers, morning sickness may just be a sign of nutritional deficiency.

One of the best solutions for morning sickness is simply ensuring you have consumed a good amount of healthy carbohydrates the night before. For example: A dinner consisting of lean proteins and starchy carbohydrates such as sweet potatoes will absorb slowly and can give your baby sustenance throughout the long night.

Another common mistake made during pregnancy, is to begin a low-fat diet. Good fats during this time are critical for baby’s brain and nervous system development. A woman’s body is composed of 60% fat when you remove all the water, so eating healthy saturated fats such as cold-pressed oils, organic, lean meats, and nuts are always a great idea.

In addition to eating whole, natural foods, expecting mothers may want to consider the following supplements as well:

  • Folate – This is the active form of folic acid, which has been shown to prevent birth defects.
  • Fish oil – A good quality source of omega 3 essential fatty acid is critical for brain development, especially during the third trimester.
  • Vitamin C – Is a powerful antioxidant and helps build collagen. It can also help fight off illness during pregnancy.
  • Vitamin D – The “sunshine vitamin” is essential for brain and immune system development, especially during the winter months.
  • Multivitamin – In some cases, where whole foods may be hard to come by, a good quality multi can be used.

Finally, pregnancy is never the time to diet or calorie restrict. Focus on the quality of your food and eat until you are full. Supplement wisely and stop consuming processed foods and sugary drinks, which are of limited nutritional value. Proper nutrition before, during and after pregnancy while breastfeeding, will give your baby a healthy, head start.

How To Get 8 Hours Of Sleep Without Drugs

Getting 8 hours of restful sleep can be quite difficult for some people.

Early on in my career, I remember meeting a patient who came to my clinic with a variety of health concerns: digestive troubles, migraines, pain and other inflammatory symptoms.

Having recently moved to Winnipeg for work, she could not figure out what had gone wrong since, according to her, she was doing everything right when it came to her health.

Her nutritional profile looked good – a strict, no refined sugar, no refined carbohydrates, no toxin diet. She exercised daily (sometimes twice a day) and would proudly state how important it was for her to take care of her body with regular chiropractic care.

Stumped, I was preparing myself for a “tough case.” As we began our case history, the topic of sleep came up. Me: “How many hours of sleep do you get a night?” Her: “Sleep? Who has time for that?”

Sleep deprivation is a common problem and most people do not achieve eight hours of quality sleep each night. Without proper sleep, all systems of the body are thrown out of balance: The immune system is depressed, hormones are disrupted, digestion is compromised and the effects of sleep deprivation can mimic many elements of the aging process itself.

In her book: “Lights Out! Sleep, Sugar and Survival”, T.S. Wiley points out that sleep deprivation is also on the CDCs list of known carcinogens. Sleep deprivation has also been known to contribute to weight gain, depression and anxiety.

The primary purpose of sleep is repair and recovery. Unfortunately my high stress, very active patient was driving her body hard during the day with very little recovery at night. This is a recipe for disaster.

Contrary to popular belief, the brain is extremely active at night. The Central Nervous System actually speeds up at night to facilitate healing and repair. The brain will cycle through three phases of sleep (REM, light and deep sleep). It’s during deep sleep that the body will restore itself.

As a result, the quality of sleep is equally important as the amount. Here are three tips for achieving a deep, restful sleep:

  1. Sleep in a cave – A dark, quiet, cool room is essential for a good night’s sleep. Make sure all light is blacked out (including TVs and alarm clocks) and its not too hot in the bedroom.

  1. Minimum 8 hours – Get at least 8 hours of sleep, 9 would be better. Early riser? Try going to bed sooner.

  1. Stimulants – Alcohol, caffeine computer screens and TVs are all stimulants and should not be used at least 2 hours before bed.

Finally, after 3 weeks, my patient who claimed to be “too busy to sleep” was symptom free and on her way back to optimal health. After an honest reassessment of her time, she realized that her 3 hours of late-night TV watching before bed was stealing her sleep time.

While there are many factors involved in getting a good night’s sleep, often it is the simple changes that have the greatest benefit.

TDR 006 – Vegans, Facebook, Fish and Teleportation

In this episode we review several studies about life expectancy, eating meat, mercury in fish and attempt to dispel some diet myths. We also discuss biohacking to increase growth hormone and look forward to future teleportation of humans.

Listener Poll: Samsung or Apple (iPhone)?

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TDR 005 – How to regrow a shoulder bone

Dr. Sukhi Talks about his recent cycling accident in which he fractured his shoulder and how he has sped up his healing and recovery using the same principles we teach our clients.

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TDR 004 – Ten Steps To Abundance

How to get yourself “unstuck” — State of consciousness, prosperity are the results

1. Practice outflow, whatever u give out comes back. Celebrate all accomplishments and what I’m good at, acknowledge it and give it away.
Creates energy and container for success.

2. Integrate/clear the past, let it go. Take responsibility, make mental commitment to move forward.

3. Lead with life values, put them at the centre of your life

4. Visualize: see the result complete in your minds eye. Gives something to move towards. More clarity, the better. What u stand for, position is against something.

5. Intentions: intend something is so, language anchors what u manifest. Create powerful words that open up possibilities. Promise with self.

6. Declaration: universe has resources to help me accomplish, what, where, how I want. Establishing goals, makes roadmap and life enjoyable. Be unattached.trust in universe has a better plan. See self today as who U’ll be in 10 yrs. what you’ve accomplished, eg: 50, write down what’s already happened and move back 5 yrs, 3,1, 6 months, 1 month, week, day and see how today is helping u achieve 10 year goal.
Makes present more enjoyable.

7. Persistent

8. No attachments, surrender. Don’t be perfectionist. Attachment = victim. Have a vision, not attachment. Never quit, that’s resigning. Surrender is flow! Life’s zone, pocket.

9. Sourcing: consciousness that it’s all up to you. You are the source of it all. Responsibility for everything. Good and bad! Not blame self for what happened just be resp.

10. Surround self with team. Can vibe off each other. Grow together, remove toxic people from life. Say see ya, but if u become more positive I’ll welcome u back into my life. Cause if u don’t, u enable them. Opens opportunity for break thru.

You already are Abundant!

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Non-Toxic, Natural Sunscreen Solutions

With summer on the way, Canadians will be spending as much time outdoors as possible. With good reason: Heat and sunshine are concepts that are foreign to us for much of the year.

However, fun in the sun isn’t always all its cracked up to be. We are constantly reminded that the sun’s rays can be harmful at times, and to watch the UV index before going out. Oh and don’t forget to slather on metric tonnes of sunscreen before stepping foot outdoors!

But, what if we’ve been getting it all wrong? What if the very thing we are trying to avoid, the sun’s UV rays, are not only beneficial and healthy, but the products people use to protect themselves may be toxic and dangerous themselves?

Consider the fact that all forms of life require the sun to live, including humans. Our skin filters UV rays (the good ones) and turns them into vitamin D, an essential vitamin that sometimes acts like a hormone.

An adequate level of vitamin D has been shown to reduce the risk of cardiovascular disease, colds and flu and certain types of cancer. Vitamin D also strengthens bones and the immune system.

On the other hand, unsafe exposure to UV rays (the bad ones) has been linked to skin cancer. This is the reason why most people slather on the sunscreen. Unfortunately, many of the ingredients found in commercial sunscreens are toxic and have the potential to be harmful as well.

The main chemical used in commercial sunscreens is octyl methoxycinnamate. OMC for short. OMC was found to kill mouse cells even at low doses. Other problem chemicals in sunscreen include: dioxybenzone, oxy benzone, parabins and retinyl palminate, to name a few. These chemicals can be dangerous even in small doses.

Alternatively, look for safer natural sunscreens that do not use harmful chemicals. Ingredients like Zinc Oxide and Titanium dioxide are safer alternatives. Coconut oil, beeswax, tocopheryl acetate (Vitamin E), aloe vera gel and glycerine are common as well. Start reading the labels and know what chemicals you are absorbing through your skin.

Most importantly, safe sun exposure involves not staying out until you burn. Temper your sun exposure by gradually ramping up your time spend outdoors. Remember, a tan is actually a form of sun protection.

To prevent burns, eating a diet low in sugar and refined carbohydrates, and high in phytonutrients and antioxidants has been show to help somewhat. Also, make sure to keep the sun out of your eyes with either a cap or sunglasses.

Safe sun exposure involves a few common sense practices as well as looking for sunscreen products that do not contain harmful chemicals. Following these simple suggestions will ensure you receive all the benefits of the sun, without the negative side effects.

Examining The Science Of Weight Loss [Part 2]

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In my previous column, we examined the science of weight loss. While conventional wisdom states that eating too many calories will cause us to gain weight, the science supporting this idea doesn’t always hold up.

As we continue to investigate, we find that the current obesity epidemic is a complicated problem, with multiple causes and individual differences in susceptibility. In other words: What works for one person doesn’t necessarily work for another.

However, there are a few simple principles of health and nutrition that may be true for the majority of people seeking to lose weight.

The first and most important step a person can take is to begin by eating natural, real foods. This would include foods found on the periphery of the grocery store – vegetables, fruits, nuts, lean proteins – and not the packaged and canned foods down the aisles.

Packaged foods contain high amounts of sugar, salt and hydrogenated fats, all of which have been shown to contribute to the obesity epidemic by stimulating pleasure centres in the brain.

In his new book, “Salt, Sugar and Fat,” Pulitzer Prize-winning author Michael Moss investigated the practice of the packaged food industry to chemically engineer addictive food products.

“The optimum amount of sugar in a product became known as the “bliss point.” Food inventors and scientists spend a huge amount of time formulating the perfect amount of sugar that will send us over the moon,” he said.

Avoiding foods that are chemically engineered to make us eat more of them would be a good starting point.

The second most important factor, when it comes to weight loss, is understanding that the problem goes beyond food. Frequent movement and exercise may be as important as what we eat.

Considering the fact that only 15% of all Canadians meet the required amount of daily exercise, it is clear there are other factors at play in the obesity epidemic.

Take time for 15-minute fitness breaks throughout the day. Exercise does not have to be difficult or painful. It could be as simple as a walk around the block, playing with your kids, taking the stairs instead or playing sports. The key is to move frequently.

Finally, a discussion of weight loss would be incomplete without acknowledging the role that stress and sleep deprivation play in weight gain.

The fact is, most Canadians are stressed and sleep deprived. The average person gets only 6.9 hours of sleep a night. This is simply not enough for proper rest and recovery from a stressful day.

Chronic sleep deprivation changes affect how hormones like leptin, ghrelin, cortisol and insulin store fat. Fortunately, getting eight hours of sleep, proper nutrition and exercise can reset these hormones over time.

Weight loss fads may come and go over the years, but basic principles of health and wellness such as proper nutrition, exercise and sleep, will always withstand the test of time.

Remember that healthy weight loss should always be a product of a healthy lifestyle and not necessarily the main objective.

The post Examining The Science Of Weight Loss [Part 2] appeared first on Dr. Chris Chatzoglou.

Two Docs Radio – Episode 003 is Live!

All about fitness! In this episode we discuss the CrossFit Open and Iron Man triathlons. We also talk about, the difference between sugar-burning and fat-burning exercises and developing a fitness mindset.

Traditional aerobic exercise is boring and ineffective. New exercise methods incorporate high intensity, interval training to burn fat and permanently change your metabolism into a fat burning machine. A good primer on how to get started and ultimately achieve your fitness goals.

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Examining The Science of Weight Loss [Part 1]

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Most Canadians, approximately 61%, are considered overweight or obese. Weight loss is a billion-dollar industry consisting of how-to books, fat-burning supplements and surgical procedures designed to curb appetite and shed pounds.

While there are many diets and programs that claim to help you lose weight, very few of them have stood up to scientific scrutiny and have withstood the test of time.

Early weight-loss diets focused mainly on caloric intake. Researchers thought that weight gain was exclusively due to eating too many calories.

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Simply put: We were consuming too much energy from food and not expending the same amount of energy through daily activity. Consequently, the leftover calories were then stored as fat.

While this model appeared to be correct at the extreme ends of the spectrum, restricting calories without paying attention to food quality proved to not be the healthiest approach.

By the 1970s, researchers believed that overconsumption of saturated fat was the reason people became overweight. Partially based on the work of Dr. Ansel Keys, saturated fat became Public Enemy No. 1 for the next 40 years.

Canadians were encouraged to do away with traditional cooking oils, such as lard and butter, and replace them with vegetable oils and margarine. Unfortunately, obesity and heart disease rates skyrocketed during this period of fat phobia, especially among children.

There has recently been renewed interest in low-carbohydrate diets. The first recorded use of a low-carbohydrate diet to treat obesity was in 1863 and was the standard of care up until the 1940s. Today, many people who have incorporated a low-carbohydrate diet have already experienced incredible results.

This is because the Standard Canadian Diet consists of a large refined carbohydrate intake from bread, rice, pasta, sugars, sodas and juices. The Canada Food Guide even recommends that the majority of our calories come from refined carbohydrates.

Unfortunately, excess carbohydrates (sugars) are quickly stored as fat. Also. many new studies have shown that excessive carbohydrate intake leads to obesity, heart disease, diabetes and even certain cancers.

It would seem that replacing refined carbohydrates with healthy proteins, vegetables, some fruits, nuts and good fats could dramatically improve overall health and keep the weight off.

However, this is only one piece of the obesity puzzle.

Newer studies point to certain packaged foods as a culprit in the obesity epidemic. They are cheap, readily available and these “foods” are now chemically engineered to stimulate pleasure sites in the brain.

Essentially, food companies are now creating addictions in adults and children and some people can’t help but eat foods that are unhealthy.

As time goes on, we find that obesity is a more complicated issue than simply what and how much we eat. Additional studies have shown individual differences in weight loss due to vitamin D levels, stress, quality of sleep may also play a role.

Unfortunately, there is no one-size-fits-all approach when it comes to weight loss. However, there are some basic principles that hold true for (almost) everyone.

In my next column, we will review simple lifestyle changes you can make to for healthy weight loss.