Journal of American Medical Association says, "…it appears prudent for all adults to take vitamin supplements."

Are you currently taking a good multi-vitamin?

If not, you should.  According to the Journal of American Medical Association, "Most people do not consume an optimal amount of all vitamins by diet alone…it appears prudent for all adults to take vitamin supplements." 

Your body needs sufficient nutrients to help you deal with your busy, stressful lifestyle and to ensue optimal health.  The question is, are you eating enough fruits, vegetables, and lean protein to get all the vitamins and minerals you need?  Probably not.  And it is for this reason that the Journal of American Medical Association recommends you take a daily multi-vitamin.  Now the question remains, which multi-vitamin?

I challenge you to find a multi-vitamin at your nearest drug store that is better than my new multi-vitamin.  I noticed that many people take separate supplements to get their nutrients – one for omega-3s, one for calcium, one for vitamin D, and the list goes on.  With this in mind, i created my multi-vitamin to include everything you would need.  Click here to learn more.

Click HERE to learn why my new multi-vitamin is better

Spring is around the corner and we can all start looking forward to the forthcoming warm summer months.  I’m sure you have many other things to do during the spring time, but I usually take this time to start my Spring Cleansing Digestive Detox regimen.  

Changes in seasons tend to be transitionary phases not only for your lifestyle, but more importantly for your body and its overall digestive health.  This is largely due to the fact that our diets change from season to season.  For example, during the cold winter months we tend to eat more comfort foods that are high in carbohydrates, such as bread and pasta, and contain hearty meats, such as beef and pork.  These common winter meals can make optimal digestion difficult.  During the warmer months we eat more raw fruits and vegetables – don’t forget that raw foods contain higher levels of bacteria and parasites.  We also tend to indulge in cold, sweet desserts, such as ice cream, that can ‘shock’ our digestive systems.  These sudden changes in diet make it tough for your digestive system to work normally.  This is why detoxing and cleansing with a change of the seasons is very important as it helps to "reset" your digestive system to work consistently and maintain better digestive health.

Apart from the dietary benefits of a seasonal cleanse, I recently came across a very alarming study that highlights the importance of keeping the body and digestive system clean.  This study was undertaken by EnviroSolutions Consulting Inc. and involved measuring the level of toxic chemicals that reside in our bodies.  The study measured 68 chemicals in the blood of 1,800 Americans, ages 12 and up.  The results found a banned fungicide called hexachlorobenzene in 99.9% of the people tested.  99.9% of the individuals also tested positive for DDE (Dichlorodiphenyldichloroethylene), which is due to the bodies metabolism of DDT (Dichlorodiphenyltrichloroethane), an insecticide that is toxic to both humans and animals.  Now the good news is that the levels of toxins in our bodies seem to be decreasing, but the bad news is that many of the chemicals which were evaluated in this study were banned or regulated many years ago.  In response to the study, Linda Birnbaum, director of the National Institute of Environmental Health, stated that "It’s a wake up call – a reminder that chemicals are very persistent in the environment and in the body, and they are going to be with us for a long time¹."  

It’s hard to control the environment around you, but it’s easy for you to take your health into your own hands and to make informed decisions that can improve your health.  Seasonal cleansing may not be a cure to all your problems, but it’s something that you can do to institute a healthy lifestyle for you and your family and help flush the lingering toxins and bacteria from your body.

Best of Health and Happiness,
Dr. Ho
 

I love receiving correspondence from my customers. It helps me keep up-to-date with how well my products work and what you like about my products. More importantly though your feedback helps me to improve upon what we offer.

I recently received a letter from Claire in Ontario, Canada asking: "How can I have an effective cleanse each time I use your system?" This is a great question that will benefit everyone who does a cleanse.

My Digestive Detox System is extremely easy to use and because it’s a 30-day cleanse you DO NOT have to drastically change your diet. By this I mean that you don’t have to restrict yourself to three meals of salad and fruits per day – I know that I couldn’t do that. Instead, I’m going to share my top 5 tips for a successful cleanse. These are things that I make sure to include with my seasonal cleansing regimen.

Tip #1

One of the most important things you should do while cleansing is drink 6-8 glasses of water everyday. I know this may sound tough, but it really isn’t. One 450 ml bottle of water equals two 8 oz. glasses of water. That means you only have to drink 3 to 4 bottles of water a day. The water is important to help flush the toxins and bacteria from your system and also helps to hydrate your body.

Tip #2

Reduce the amount of meat you eat. Now I’m not telling you to cut out all meat products, but try reducing your portion sizes to start. In particular, try to eat more lean meats, such as chicken and fish, as they digest much more readily within your digestive system. Many people aren’t aware that red meat, such as beef, can take weeks to be completely digested and flushed out of your system. Undigested food can cause constipation, bloating and smelly gas.

Tip #3

Adding more fiber to your diet is very important. Fiber not only helps lower cholesterol, but is also an important factor for maintaining regularity. Ideally, you should consume 20-24 grams of fiber per day. My Digestive Detox System helps you achieve this goal by supplying approximately 20% of your daily recommended fiber intake. To get the rest of your fiber, add slightly steamed vegetables to your meals. Also, instead of having an unhealthy snack, try having an apple, pear, banana or orange.

Tip #4

Adding a comprehensive multi-vitamin to your diet can greatly add to your success. Not only will a digestive cleanse help increase your energy levels, but it can also help to improve the amount of nutrients that your body absorbs from the food that you eat. By taking a high-quality multi-vitamin, you can ensure that your body receives proper nourishment as well as a good variety of essential nutrients. When choosing a multi-vitamin, make sure that it comes in capsule form, as this makes it easier for your system to absorb those important vitamins and minerals.

Tip #5

Exercising regularly will also help to improve your results. Not only is exercise important for keeping your heart healthy, but it also helps your body expel toxins through sweating. If you suffer from constipation or irregularity then regular exercise can also help to increase your bowel movements. Now, you don’t have to be athletic or be at the gym everyday. You can try a simple task such as walking for about one hour everyday. I personally enjoy taking a brisk walk after dinner to enjoy the fresh air and to help digest my food. Anybody can do it and it doesn’t require a huge commitment.

I hope my personal tips provide you with the best digestive cleanse that you have ever had. If you have any good tips to offer please leave a comment. I’m always interested in hearing what works for others, so that I may be able to try it out myself.

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Losing weight can be a daunting task, but you don’t need to resort to crash dieting to achieve your weight loss goals. Crash dieting not only fails to provide you with proper nutrition, but is also ineffective for maintaining your weight loss. Instead, I’ve always advised my patients to make small changes to their lifestyles to achieve their desired body image while being rewarding with life-long results. Try incorporating my top 10 scientifically based tips into your life to help you lose weight and get healthy.

1. Keep a journal
Writing down your daily food intake, physical activity, and body weight helps you stay focused on achieving your goals.  Journaling is a powerful tool that also helps you identify poor nutritional habits and factors that may lead to inactivity.  By identifying such patterns, you can make small changes to your eating habits and activity levels to ensure success. 

Tip: Be very detailed.  Record not only what you consumed, but also in what amount and at what time of day.  In terms of physical activity, record type of exercise, duration, and intensity level.  The more detail you record, the more information you have to make effective changes to your lifestyle.  Try to make at least one significant improvement in both your diet and activity level for best results.

2. Exercise daily
Exercise helps you lose weight by not only burning calories, but also by boosting your metabolism and suppressing your appetite.  Most authorities recommend 60 minutes of exercise per day.  But there’s no need to fret!  Of those 60 minutes, only 30 minutes needs to be vigorous activity.  The remaining 30 minutes can easily be accomplished through daily living, such as walking the dog or taking the stairs to work.

Tip: Taking a brisk walk after dinner not only helps you accomplish your daily exercise, but also helps you digest and metabolise your food more efficiently.  Add resistance training to your exercise regime to burn extra calories and build metabolism-boosting muscle.

3. Always eat breakfast
Eating breakfast can actually help you lose weight!  In fact, research studies suggest that those who eat breakfast lose more weight than those who skip breakfast.  Why?  While you sleep your metabolism (the rate your body burns calories) slows down and doesn’t speed up until you eat.  The longer you wait to eat, the less calories your body will burn.  Kick start your metabolism by eating a balanced breakfast!

Tip: Include a high quality protein such as scrambled egg whites in your breakfast to feel more satisfied and full until your next meal.

4. Don’t skip meals
Eating regularly helps you balance your calorie intake throughout the day, and helps you prevent imbalances in your blood sugar levels.  Skipping meals often leads to bingeing and a spike in blood sugar levels that signal your body to store fat.  Stabilize your blood sugar levels by eating regularly and free yourself from food cravings and obsessions.

Tip: Instead of eating 3 big meals, try to eat 5-6 smaller meals throughout the day.  These small frequent meals provide even greater balance to your blood glucose levels.  However, be aware of eating 5-6 large meals.  Use your journal to keep track and control the volume and type of food consumed during each meal.  Try substituting 2 small meals with my Complete Lean Meal, a delicious and nutritious smoothie (chocolate or vanilla).

5. Eat a colourful variety of fruits, veggies, and whole grains
Colourful produce and whole grains contain almost no fat, very few calories, essential dietary fibre, and a wealth of vitamins and minerals.  Eating a variety of fruits and vegetables is essential to ensure consumption of the vast array of nutrients required for optimal health. 

Tip: If you find it difficult to obtain your required nutrients from your diet alone, try taking a high-quality multi-vitamin supplement such as my Essential Multi-Vitamin.  This not only helps provide the vitamins and minerals that may be lacking from your diet, but also boasts specific formulas to help support body systems such as your bones, joints, and vision.  If you think years of poor diet have resulted in built-up waste, try my Digestive Detox System to help cleanse and promote a healthier digestive system.

6. Feel full with protein
According to former Harvard University researcher Thomas Halton, Ph.D., co-writer of a review of 50 satiety studies in The Journal of the American College of Nutrition, protein is the most satiating nutrient.  By eating more high-quality protein, you can feel full faster and for a longer period of time.  This may be attributed to the fact that the digestion and absorption of protein takes energy than that of carbohydrates and fat.

Tip: Avoid sources of protein that are high in fat.  Choose lean, high-quality protein such as egg whites, fish, skinless chicken, beans, and nuts.

7. Stay hydrated
Yes, adequate consumption of water can help you lose weight.  The liver is normally responsible for the conversion of stored fat into energy.  Unfortunately, the liver is also responsible for picking up slack for the kidneys.  If there is insufficient water available for the kidneys to work properly, the liver is forced to help out and thus cannot metabolize fat as efficiently as it could.  Drinking plenty of water helps ensure optimal productivity from the kidney, allowing the liver to metabolize stored fat efficiently.  

Tip: Drink plain, room temperature water for optimal results.  Avoid sugar-loaded beverages such as pop and juice, as well as dehydrating beverages such as tea and coffee.

8. Enlist support
Getting support from family and friends is one of the best ways to maintain your new eating and physical activity habits.  Find a buddy with the same goals as you, and motivate each other to adhere to healthy behaviours such as eating healthy and staying active.  Surround yourself with positive people that encourage you to achieve your goals and you will find success. 

Tip: Don’t have a buddy?  Go to parks, gyms, and health-food stores to meet people with similar goals and lifestyles.

9. Be patient, don’t give up
According to the surgeon general, the average adult gains 1-3 lbs per year.  With this in mind, it is no surprise that losing this weight and keeping it off will take more than just a couple weeks.  Losing weight at a steady rate of 1-2 lbs per week is the most successful approach and will help ensure long-term weight loss.

Tip: If you ever get frustrated and want to give up – don’t.  Instead, stay focused on your motivating factor, whether it be fitting into your skinny jeans or lowering your blood pressure.  Always keep that goal in mind to stay motivated – the feeling of achieving it will be truly gratifying.

10. Reward yourself
To stay motivated and boost your self-esteem, provide yourself with incentives to choose from when you achieve milestone goals.  Set goals such as 5 or 10 lbs and reward yourself when you accomplish them. 

Tip: Don’t use food as a reward.  Instead, treat yourself to a day at the spa, a new pair of shoes, or tickets to your favourite game. 

I always love to hear from my customers. Please email me at drho@drhonow.com to let me know how these tips work for you or if you have any questions.

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