Heart Disease In Females

If you’re a woman and you’re wondering how you can lower your risk, here are my absolute top tips:

No. 1: Limit your consumption of processed foods

No. 2: Use heart-healthy supplements, like omega-3, curcumin, and garlic

No. 3: Relax, regularly and lightly exercise daily (when physician approved)

No. 4: Get enough sleep, and quit if you smoke

Vinegar: Good For Germs And Mold?

After my recent post on alternatives to bleach, a lot of my patients were asking me about vinegar and how to best use it at home. 

Vinegar is in almost all homemade cleaner recipes because it’s a safer home disinfectant. It may be effective at killing mold, and it certainly does kill bacteria, as well as potentially viruses, such as influenza A.

It’s best used to clean laundry, kill germs in the kitchen, to combat bathroom bacteria and buildup, clean your floors naturally and in an anti-bacterial spray. It can also be used to deodorize carpets, remove stains, and clean up calcium and other mineral build up on coffee machines, mops, washing machines and pipes.

Do you agree that vinegar is amazing?  

The Best Skin Cleanser Is Fiber

Complete skin problems treated. Control of acne and rashes. Fiber’s skin benefits sound almost too good to be true! But the fact is that fiber isn’t just about adding bulk to your food, making you feel fuller so you can lose weight, or brushing skin-damaging impurities out of your body. Fiber helps remove fungus and yeast from your body so your skin doesn’t have to work on getting it out. It feeds the good bacteria that can keep your skin healthy. It’s amazing stuff!

What can you add to your diet today to add more fiber? Don’t think grains. Think greens! Chia seed. Berries and peas. Apples and pears.

Do Eustress?

Eustress, or good stress, is thought to be helpful for getting your motivated, upping your performance and emotional well-being. It’s the stress of a worthwhile challenge and feels exciting. It isn’t linked to any of the effects of bad stress.

So my question for you is: are you using eustress in your life? Examples include working on meaningful projects that require long hours or hard work, exercising, engaging in challenging hobbies, cold, and heat exposure (such as saunas and cryotherapy).

Get some eustress today! And if you’re suffering from regular stress, explore how you could make whatever is stressing you out into a eustress activity. Perhaps you could divide a project into manageable, bite-sized chunks.

Bleach Is Yucky

I know bleach eradicates all types of bugs and you may have been using for a very long time. But bleach is so bad for you and I’d like you to reconsider using it from today onward.

I don’t want to concern you with what goes into bleach and how dangerous it is. Let’s just focus on healthier alternatives. One word of caution before I begin though: Never mix bleach with anything else, including vinegar and drain cleaners. And please never use bleach to clean your shower or bath.

Here are the two non-bleach alternatives:

  1. Distilled vinegar. It doesn’t smell great. But neither does bleach! Vinegar is an incredible cleaner. You may even be able to find a distilled vinegar concentrate, which will clean your home even more effectively.
  2. Lemon juice or essential oil: I know, it can seem strange to put lemon into your bucket before cleaning, but lemon is a strong antibacterial agent. Apply it neat to areas where you want it to work extra hard. To make an all-purpose cleaning spray, add 5 drops of lemon oil and 5 drops of tea tree oil to a glass spray bottle and then fill it with warm water. Just be sure not to use it around pets. Citrus oil can also be used as a stain remover for greasy, oil-based stains. Add a few drops of any citrus oil to a teaspoon of natural, liquid soap and apply.
  3. Hydrogen peroxide: Now if you really love bleach, this should be your first go-to. Read the instructions and dilute it to a 3% solution. Wear gloves so it doesn’t come into contact with your skin. You can even apply it to some surfaces neat and then rinse. You’ll hear a pleasant hissing sound as it goes to work on bacteria, mold and other bugs. Test it on an inconspicuous spot first to make sure it won’t bleach whatever you’re cleaning!
  4. Check online for other natural cleaning recipes for specific uses. There are lots of them out there. So there really isn’t any reason to use bleach anymore!

Can We Trust Nature?

Recently I got into an interesting conversation on the topic of health and natural food. The lady I was chatting to said that we can’t trust nature because the hunter-gatherers of prehistory only lived to an average of 40 or so. “What a short life!” She said. ”Why would we want to live like that?”

Well, living like a hunter-gatherer isn’t necessary to eat a natural diet and have great health! Science now tells us that those who consume “unnatural food” are more likely to suffer from a host of chronic diseases, from diabetes to chronic adult acne. 

So natural food should be our go-to option. 

Natural food is food that’s in harvest state, if you like. Or as close to that as possible. Fresh. That’s when peas are cut and popped out of their pod. Natural food is unprocessed, unchanged, whole food prepared, and then consumed within a few hours. Meat and fish raised, farmed or caught in an environment isn’t polluted, or laden with chemicals. 

And yes, I believe natural food should be consumed with high-quality supplements. Supplements that come from plant extracts, food concentrates, superfoods and other sources. 

Thankfully, thousands of studies and examples from the results of real people back up the idea.  Natural food improves your health and boosts well-being.

Is that to be trusted? In my opinion: Sure!

It’s Time To Create Your Self-Care List

Now has never been a better time to create your self-care list. 

Self-care should be intuitive. However, most of the time, life gets in the way! We forget. We end up doing something else, like work or chores. We’re tempted to spend it watching screens. Yet a checklist can help remind you to treat yourself, and get some essential self-care into your regular schedule more often.

Here are some examples of self-care activities:

  • Daily exercise
  • Getting enough sleep
  • Eating healthy foods
  • Supporting your gut health with probiotics and bone broth and fermented vegetables
  • Taking immune boosters such as ginseng, vitamin D and zinc
  • Hugging someone you love
  • Meeting a friend or loved one for a face-to-face chat
  • Sending a note to a person you care about
  • Getting involved in your community
  • Reading a book
  • Spending time outside
  • Doing your favorite hobby
  • Praying or meditating
  • Doing visualization
  • Decluttering your home
  • Walking barefoot

Write or type and print out your self-care activities and tape them to your fridge or another areas you’ll see them often.

Top Supplements For Your Skin

You can almost forget about what you put on your skin as you begin to heal it from within (as long as you’re not adding too many chemicals, which count as food because they’re absorbed into your bloodstream!). 

Yes, I can be that bold. What you absorb through your digestive system is the only thing you’ll need to first focus on when you use the method I recommend. So what supplements will make a big difference? I’ll be sharing lots of them as you keep reading this blog, but today let’s focus on Vitamin D. Besides its critical immune benefits, which you should certainly be enjoying right now… this vitamin is involved in the growth of skin cells, and how quickly they mature. Want to renew your skin? Vitamin D supplements are where you should start!

How To Avoid Pesticides Without Going Organic

As you know, I’m a huge fan of going organic. I can’t recommend it enough!!

However, the Dirty Dozen and the Clean 15 lists are your best friend if you can’t buy organic all of the time. Here’s the updated 2020 Dirty Dozen:

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes
  13. (Hot peppers!)

The best way to use this list is to memorize it! It’ll only take you a few minutes, and it’ll prevent you from having to consult a list every time you shop. However, if you don’t have an amazing memory (so few do!), write it down and take it with your regular grocery list. 


When I chat with patients about their mental experiences so far this year, they often tell me that they feel lonely. That could be because of the new social distancing rules. Or the effects of quarantine. Yet please don’t take it lightly. Social interaction and intimacy is incredibly healthy and going without it is not. To combat it is actually really simple! While being sure to make sure you and others are safe…

  1. Take more time outdoors
  2. Reach out to friends and family members and spend quality time with them
  3. Share your living space with someone else
  4. Avoid binge-watching the television
  5. Get a pet!