Tag Archives: Exercise Physical Activity and Lifestyle choices

The many choices we make and how they influence our health, or are sabotaging our best efforts.

Choosing a mattress for your health; health coaching best in health radio

Diet and Cancer- 4 Hour Webinar

Diet And Cancer – A Live 4 Hour Interactive Webinar:

Diet and cancer – prevention and management – a topic of great concern to all of us.

…diet is a major force in creating an inner biology that is hostile to cancer. In this 2 part webinar, we will learn, study the research, on the many ways we can help prevent cancer with diet including:

  • The Digestive Tract – The Root of All Illness
  • Food Chemistry: Repairing or Damaging our DNA
  • “Anti-Cancer” Foods
  • Nutritional Epidemiology
Diet and Cancer Live Interactive Webinar with Shira Litwack Best In Health Radio
Diet and Cancer – Live 4 hour Interactive webinar

You are what you Eat, Digest and Absorb and…..You are what you eat…and what it ate!!!!

WHO: Dietary factors are estimated to account for approximately 30% of cancers in industrialized countries, making diet second only to tobacco as a theoretically preventable cause of cancer

Whereas 90% of cancer is thought to be acquired genetic changes (ie. not hereditary), of that 90%, 50% is thought to be easily modifiable lifestyle habits. Smoking, diet & physical activity control the majority of that 50%.

The right diet can also help:

  • Stop smoking
  • Attain more success with physical activity and exercise
  • Minimize the damage of potentially mutagenic exposures
Diet and Cancer – Outline

Diet and cancer – Diet is thought to be next to Not Smoking the most important factor in cancer prevention.

Webinar Outline


  • understanding studies
  • questioning “fact” – At what point do we accept research as “fact”
  • The Range of statements from different institutions

Integrative Medicine

  • the role of nutrition in integrative medicine
  • D.I.E.T. – The best 4 letter word of your life!


  • Feeding….Digesting…..Absorbing…….
  • Peristalsis……Elimination

Nutritional Epidemiology

  • Nutrition and Carcinogenesis
  • Studies on Diet and Cancer
  • Biomarker Analysis
  • Nutritional Therapy in Cancer Treatment Protocol….Indication of Prevention?

Orthomolecular Medicine

  • Supplementation as treatment
  • Caution
  • contraindications

The Macro, Micro, enzymes….Nutrition Creating Our Inner Biology

  • The many components of an “anti cancer” diet
  • Isolating and Analyzing the food, or the food with added pollutants….
  • Qualifying as “Anti Cancer” food
  • Fighting Oxidative Stress
  • Assessing individual needs
  • Attacking mutagenic agents with nutrition
  • Food Combining

Nutritional Roulette:

  • Creating an imbalance – nurturing mutations
  • Our food supply
  • Chemicals manipulating our DNA….Repairing or damaging
  • ingesting toxins, bacteria, viruses

Food, Feeding and Circadian Rhythms

  • High Efficiency Metabolism
  • The brain chemistry of cravings
  • “Recreational” Foods
  • Changing dietary habits – the science of success

Diet and Cancer – A Summary

Our Nutritional Action Plan – Inventory

Webinar Cost $50 USD.

*** Enrol in the Living a Life to Prevent Cancer Webinar   & Diet and Cancer – Get both webinars for $75.00 USD

Any questions on the webinar – please contact Shira Litwack: Shira@BestInHealthRadio.com

Prevent Cancer health and fitness webinars for cancer recovery and cancer prevention

Living a Life to Prevent Cancer – Webinar

Prevent Cancer – The Healthiest Lifestyle of All

Join us for this 4 hour webinar, learning the many ways to prevent cancer. Cancer is a gene mutation. As healthy a lifestyle we believe we are living – know the hidden saboteurs, according to latest research. The webinar is divided into 2 hours, on 2 evenings.

Next webinar: November 2: 8-10 p.m. eastern     November 9:  8-10 p.m. p.m. eastern.

Live, interactive, participate, ask questions, learn with people from around the world

*** This webinar is open to the general public, and as a continuing education credit  for the Cancer Exercise Specialist  designation from the Cancer Exercise Training Institute. *****

Living a Life to Prevent Cancer is the Healthiest Lifestyle of All

Living a Life to Prevent Cancer Live interactive webinar


Many of the basic strategies to cancer prevention are key in prevention to many of our chronic illnesses.

The same triggers that cause a gene to mutate, are at the root of many of today’s common illnesses including heart disease, depression, Alzheimer’s, arthritis……many of these triggers come from easily modifiable lifestyle choices. Create an inner biology hostile to cancer, to prevent cancer.

Webinar Outline:


Understanding Studies and Research

“Science is not a body of facts, Science is a method for deciding whether what we choose to believe has a basis in the laws of nature or not. We live in an age when all manner of scientific knowledge—from climate change to vaccinations—faces furious opposition.”

How to make our own decisions. We present the research and statements of many respected studies and cancer institutions. But we learn studying science, even facts accepted as “engraved in stone” are still challenged.

What is Cancer

  • Understanding cancer at the cellular level –
  • Understanding why our world is cancer friendly
  • Feed healthy cells starve cancer cells – creating a inner biology hostile to cancer
  • The genetics of cancer:  heredity vs. acquired (somatic)
  • Genetic testing and counselling ….points to consider making the decision.
  • The “heredity” of lifestyle choices

Our world of inflammation and oxidative stress

  • Physiological stress
  • Oxidative stress
  • Endocrine Disruptors
  • Mutagens
  • Carcinogens
  • Viruses and bacteria
  • Identifying culprits in our every day life
  • Optimizing our immune system against the constant bombardment

Exercise…. The Magic

  • Your BFF in life…..Your muscle mass
  • Exercise and physical activity
  • Sedentary is the new smoking
  • Elements of a complete exercise program
  • Research and data on exercise and cancer prevention and cancer recovery


  • Why are there so many differing opinions on a healthy diet?
  • A healthy digestive track…Lessons from ancient medicines and naturopathy proven in science
  • The macro and the micro, antioxidants, detoxification
  • Feeding Cancer Cells
  • Research on anti cancer foods
  • Our food supply under sabotage
  • Supplementation

From Stress to Laughter

  • The chemistry of stress
  • Research on common everyday stressors and impact on health and cancer
  • Physiological Stress
  • Common Methods of reducing stress – creating more physiological stress

Working with our Health Care Professionals. 

  • Being a proactive patient
  • The world of Integrative Medicine – Its about time
  • Diagnostics vs. Proactive
  • Developing our Cancer IQ – passing on Healthy Lifestyle Heredity to our families


Webinar Cost $50. Includes:

  • 4 hour webinar
  • Course Workbook
  • Online coaching followup at 50% savings
  • Complimentary Copy of I Am With You

Email to register, or directly via paypal



Register here on Paypal for the general public. For those registering as continuing education credits please register  at http://thecancerspecialist.net/events/ part I & II  under ceu for professionals

Dr. Radio: Exercise in Cancer Recovery/Prevention

Dr. Radio:  Shira Litwack Interview with  Dr. Jonathan Whiteson,  NYU on Sirius XM

Feb. 29, 2016: Dr. Radio interviews Shira Litwack on Dr. Jonathan Whiteson’s show, Rehabilitative medicine on cancer exercise – cancer prevention and cancer recovery, the latest research.

Dr. Radio – “Real doctors helping real people. Powered by NYU Langone Medical Center.”

Shira & Dr. Whiteson discuss:

  • Medical Exercise
  • Our world of Endocrine Disruptors contributing to Cancer
  • The Many Roles of Exercise
  • The validation and scientific acceptance of the right exercise in cancer recovery
  • Cancer Prevention with Exercise
  • Designing a complete exercise program as part of cancer recovery

It is always compulsory to get permission from the supervising health care professional – whether it be a family doctor, oncologist, naturopath, to participate in a cancer exercise program, as with any complimentary therapy.

Exercise for cancer recovery needs modifications from a regular exercise program. A program will vary based on many factors, including:

  • Type of Cancer
  • Type of Treatment
  • Stage of Recovery
  • Guidance of Health Care Professional


Dr. Radio - Shira Litwack, Industry Expert Cancer Exercise Interviewed
Living a Life to Prevent Cancer Live Interactive webinar

Shira Litwack, Industry Expert Cancer Exercise, Director of International Relations for the Cancer Exercise Training Institute will be leading a 4 hour interactive webinar

Living a Life to Prevent Cancer

We will be learning in great detail the latest research on cancer prevention and cancer recovery, citing over 50 studies.

Please join us. This program is open to the general public and qualifies as continuing education credits for the Cancer Exercise Specialist  certification of the Cancer Exercise Training Institute. Please contact Shira for more details and registration. Shira@BestInHealthRadio.com

Next Course Dates:

Part 1: May 24, 8-10 pm Eastern Time Zone and

Part 2: May 31, 8-10 pm Eastern Time Zone


Dr. Jonathan Whiteson interviews Shira Litwack on Sirius XM Radio Dr. Radio – Rehabilitative Medicine. First aired on Sirius channel 110 March 1, 2016







BRCA Gene and Breast Cancer

The BRCA Gene and Breast Cancer –

The BRCA Gene….Should you (man or woman) get tested for the BRCA gene mutation?

An Interview with Dr. Alex Ginty  – Physician, BRCA Gene Carrier, Breast Cancer Survivor

Dr. Ginty is Family Physician and Cancer Survivor. Regional Primary Care Lead for Cancer Care, Cancer Care Ontario, Mississauga/Halton.

BRCA Gene Dr. Alex Ginty on Best In Health Radio“Today, on World Cancer Day, we want to recognize the loved ones who support their spouses, family members, and friends who live with the effects of cancer treatment. The battles they face are not only for the patient; co-survivors experience life-changing emotional challenges through the cancer diagnosis, treatment and beyond.”

Listen to Dr. Ginty’s passionate and powerful message – it will inspire you to strength when faced with hardship.

“It hits you blindside when all the balls are in the air – mum, doctor, tennis team…… delete. Bilateral breast cancers, double mastectomies, reconstruction, 3 axillary node surgeries, BRCA 1 mutation discovery and hysterectomy. Then back to busy work. A journey of empowerment & strength – now to give back even more as a voice from both sides.

Either I had to learn to keep up or be left behind. In my busy job, it is hard to keep work under control so it is not high priority to advertise or increase public access to your strained and exhausting life. Keeping spare time private and quiet is a more common approach.

During my cancer journey however, I experienced the hardest time of my life as I lost control and uncertainty was a daily companion. The fragility of character took a lot of hard work to put back together with trust and support as my glue. My positive thinking cards kept me moving forwards and still echo in my head daily in a positive, forgiving and yet balancing way.

Well, it was fortunate that I came across some remarkably lucky opportunities as stars aligned. As my cards said, I had to step up to the plate if I wanted to change the emotional fallout of cancer treatment and how it could look different if I wanted it to. Passion + opportunity and here I am. I still have to push the comfort zone and push the barriers of media savviness or get left behind.

Stepping up to the plate of change as a Regional Primary Care Lead, at our regional cancer centre and across the province ,on expert panels and cancer pathway committees,  my energy for awareness and change push me on.

In this honest, heartfelt yet powerful interview Dr. Ginty shares with us her journey. Some of the major points covered are:

  • Dr. Ginty’s discovery through journey
  • Facingcancer.ca  and Look Good Feel Better
  • Co Survivors
  • The many tasks in a woman’s life…now breast cancer
  • BRCA gene – Genetic Counselling and getting tested – the facts and the psychological aspects
  • Examining Prophylactic mastectomies, benefits, risks, and the little known
  • Lifestyle habits for prevention
  • Relationship challenges
  • Finding the Go Forward

Please join us – Laugh and cry, but knowledge is power.

BRCA Gene Interview with Dr. Alex Ginty on Best In Health Radio.com

Digestive Enzymes…Yes Your Health and Happiness

Digestive Enzymes…..Happy Place? Huh?

Digestive enzymes, digestion….health and happiness….

Make sure you check out  – for a more in depth understanding…..Our Belly Brain! on our corporate site

Digestive Enzymes Best In Health RadioPoor nutrition is the epicenter of virtually every disease. We are what we eat, digest & absorb. An error many make in health is thinking because we ate something – we absorbed the nutrition, a very unreliable assumption.

Age, poor food choices, certain medications, alcohol, smoking, lack of physical activity are all too common – and sabotage the body’s potential for full digestion & absorption. A misdiagnosed use of antacids, popping them haphazardly & incorrectly is another serious culprit with digestive health. The symptoms of high stomach acid that make people irresponsibly chug antacids are very similar to the sensation felt by low stomach acid. Antacids are not to be taken flippantly, our stomach acid is another critical step to proper digestion.

Digestive Enzymes – the magic?

Digestive enzymes break down our foods into absorbable & utilizable components. Each enzyme has a very specific function – it is necessary we get all the enzymes – they are not interchangeable. Poor digestive health is rampant, and unfortunately undetected & underemphasized, & dare I say under appreciated in western medicine. Digestive health is critical to disease prevention & recovery.

Think of digestive enzymes as a tummy rub from the inside!

We have 2 main ways of getting our digestive enzymes: The food we eat: cooking denatures enzymes, so we need to eat plenty of raw fruits and vegetables. Another issue here is soil depletion – our foods can be filled with toxins which destroy enzymes & because the soil is over tilled can be depleted in precious nutrients. Good foods to eat for digestive enzymes: Pineapple, papaya, sea vegetables, greek yogurt (un flavoured please), mango, wheat grass, shitake mushrooms, sprouts, cabbage, apples, cherries, peppers, unpasteurized honey, apple cider vinegar – which is great as a salad dressing!

Our body makes enzymes in the mouth, stomach, intestinal tract & pancreas. Enzymes are made with proteins, which have been broken down into their building blocks called amino acids. With poor protein absorption & an over burdened pancreas from years of poor lifestyle choices, enzyme production is compromised. Drinking too much water (fluids) with meals – dilutes digestive enzymes. The body is reliant on protein availability to form digestive enzymes – and we emphasize the importance of getting sufficient protein in our diets for our bodies to be able to perform its thousands of functions. With poor protein bioavailability we decrease our ability to make digestive enzymes, and with insufficient enzymes, we can’t break down the nutrients to their usable form – a cycle of bodily breakdown.

Digestive Enzymes Best In Health RadioAs I have spoken about in many articles on line and in speaking engagements- – never forget the belly brain – our gut produces the vast majority of our happy hormone serotonin. The amino acid Tryptophan has a leading role in the production of serotonin. Healthy digestive enzyme levels are very necessary for serotonin. We now know that digestive enzymes serve many critical roles in the body – beyond digestion. They are now thought to be key in ridding the body of toxins, reducing autoimmunity (diseases such as arthritis & lupus) & inflammation, and speed the healing of the body after injury or surgery. More and more research is uncovering the importance of digestive enzymes in the anti aging process, and they are now being used to boost cancer treatment.

I think where I get most frustrated with western medicine is the massive sweeping of symptoms into a category called IBS – Irritable Bowel Syndrome. There is no one treatment and again unfortunately pushing antacids is often the answer – which could easily exacerbate the situation. This is why I insist we all need a good M.D. and N.D. – Naturopathic Doctor. Naturopathy respects the GI tract as holding the keys to the Magic Kingdom. Yes, some Medical Doctors do as well, not enough. Often the answer becomes rote, forgive me regurgitated solutions such as eliminating certain precious foods, or popping meds.

And please do not pop digestive enzyme supplements either – your gut deserves far more respect. Please don’t just accept “age” as the answer as a necessary doomsday, irreversible diagnosis. There is much that can be done. Some of the symptoms of poor digestive enzyme activity include:

  • Trouble digesting foods
  • Hives!!!!!!!
  • Headaches
  • mood swings (serotonin)
  • Bloat – we all just love that!
  • Cramping
  • Trouble with central adiposity (lovingly aka Belly fat)
  • “allergic reactions” that really aren’t allergic reactions

Long Term digestive enzyme depletion can be serious. Get it checked. It is just that easy to modify, prevent disease, and feel really good!

FITT – Exercise Rx is NOT One Size Fits All

FITT – Putting the FIT in Fitness


FITT Health Coaching Best In Health RadioFrequency….how often we exercise…..daily, once a week or only when the doctor yells

Intensity….how much sweat…I believe the fountain of youth is our own sweat

Time….how long did we keep it going

Type…brisk walking, strength training, Pilates, martial arts, yoga, swimming…..

I rarely use the word hate. But I do hate the term exercise prescription. That implies forced, another objectionable thing to do in our life. I don’t like the expression exercise is medicine. Medicine implies we do it in response to be sick, medicine is not for fun. Medicine we take in response to not feeling well, and  according to the CDC, if we exercised more we would be feeling unwell much less often  and staying young, spry, sexy and sassy  much longer. Ok those last 3 adverbs are mine, not the CDC.

Exercise  truly holds the keys to unlocking our inner magic kingdom, of course  with partners in wellness  nutrition and lifestyle. But here, let’s assume the nutrition is there to allow exercise to work its magic.

It seems confusing when we research just how much exercise we should be getting. This is what I want to clear up.  People sometimes feel “I tried exercise it didn’t work”. Like everything else there is a dose response-a physiological response typically which there is little to no response ( health benefit) at lower levels and at too high levels there is the potential for toxic reactions..

Well exercise is just that wanted and welcomed by the body that any is embraced and appreciated by the body. We just might not notice those cells dancing for joy being stoked by exercise.

In fitness we accomplish our desired dose response by manipulating and balancing certain FITT variables.

Before we start with actual exercise Rx, let’s remember exercise and physical activity are both necessary. Sedentary is the new smoking. Even if we are diligent about exercise time, that does not allow us to  sit at screen time for the rest if the day.  Repeated studies show us it is imperative for our health and fitness that we have bouts of physical activity through out the day, at least every 2 hours.

The FITT formula is varied per person depending on numerous factors:

Medical issues

Level of conditioning

Stage of life…how this needs to be adjusted is far too often ignored

And of course….. Desired results…..

It is most definitely not the same protocol for someone recovering from cancer as someone training for Ironman. Someone who wants to lose body fat….it’s going to take more than a couple of leisurely strolls a week.

So let’s look at some typical categories.

General health…the minimum to keep the blood flowing, hopefully keep the immune system pumping

Fat loss…I really do not like the term weight loss, keeping it off thru life’s insanity and hormonal changes

Competitive…..body building, athletics

Anti aging….this really is so much more than general health. That has limited performance

Disease recovery …and will be totally different depending on numerous factors

Stress release, energy, cognitive strength.

Adjusting the variables of the FITT formula, and to keep adjusting them, at the appropriate

FFITT Our FITT formula putting th Fun in fitness Bsst in Health Radop
FFITT Best In Health Radio putting the Fun in the FITT

intervals, knowing our boundaries, knowing when we have achieved new healthy boundaries…..this is where there is confusion, and we can fall short of our goals. And yes, it is possible to over exercise, or do the wrong exercise creating oxidative stress or aggravating musculoskeletal issues.

Please be careful when hiring a fitness professional. A few points to consider in your decision:

  • just because someone gives you a challenging routine, that puts you in pain and makes you sweat like a beast or perform tantric distortions of your body…does not mean it’s a good workout
  • Because they have a “perfect body” does not mean they are a perfect coach
  • If they are pushing their own line of food and supplements….don’t fall for it
  • Are they encouraging you and helping you track your physical activity between sessions?
  • Are they only encouraging their platform of exercise, or promoting many “types” of exercise?
  • Are they promoting the many reasons for exercise, or just one
  • Are they familiar with your physiological / medical challenges ….a thesis right here. Fitness pros unfortunately regularly work outside their scope of practice.
  • Find out their definition of progression. Is it just about increasing the FITT?
  • How is your energy, focus, sleep, mood progressing over time?
  • Is it fun…… Do you want to do more for enjoyment, not because you think you have a sentence to serve

Exercise and physical activity are as necessary as eating, breathing, personal hygiene, the need to feel loved. It serves equal benefits to mind, body and spirit. Investing in our health with time, thought, yes money, to keep a balanced FITT, keeps us balanced. But if we don’t love it, crave it, something is wrong in out FITT formula. Your body should be calling out for more, but again more does not necessarily mean harder or more strenuous.

In my opinion, there is a very critical variable missing from the FITT formula. Always remember my FITT formula…


….our FITT should always be led and motivated by fun!

Malnutrition In Utero- Nutrition of Little Girls

Malnutrition In the Womb – The Nutrition of Our Little Girls Dr. David Barker

Malnutrition is not restricted to third world countries – there is plenty in North America.

Your are what your mother ate……

Malnutrition In the Womb David Barker Best In Health RadioDavid Barker MD PhD FRS was a physician, Professor of Clinical Epidemiology at the University of Southampton, UK, and Professor in Cardiovascular Medicine at Oregon Health and Science University, USA.

Twenty-five years ago he showed for the first time that people who had low birth weight are at greater risk of developing coronary heart disease and diabetes. This is now widely accepted. It has led to a new understanding that chronic adult diseases are “programmed” by malnutrition in the womb. Dr. Barker’s work is relevant around the world. In the Western world many babies are malnourished because their mothers eat diets that are unbalanced and monotonous, or because their mothers are either overweight or excessively thin. In the Third World many babies are malnourished because their mothers were chronically undernourished when they were young.

When you educate a Mom – you educate a family.

Simply put – by feeding our daughters properly from the moment they are born – we are setting the stage for our grandchildren’s health. So you are not mothering just your daughter – you are mothering your grandchildren.  We know that by feeding our daughters properly from the time they are born – we are setting the metabolic stage so to speak for our grandchildren.

Dr Barker has lectured and written extensively on nutrition in the womb and its life-long consequences. He has received a number of international awards including the Danone Nutrition Award, the Prince Mahidol Prize and the Richard Doll Prize.

Most unfortunately, Dr. Barker has since passed away since I had the privilege of recording his. In his last public speech he said:

“The next generation does not have to suffer from heart disease or osteoporosis. These diseases are not mandated by the human genome. They barely existed 100 years ago. They are unnecessary diseases. We could prevent them had we the will to do so.”

We pledge to keep the work of Dr. Barker alive. An Incredible, approachable, brilliant, lovely man.


Cancer Prevention -Shira on Sports Medicine Radio

Cancer Prevention with Exercise

Cancer Prevention and management, and the prevention and management of all of our chronic illnesses……Exercise.

cancer prevention
Shira Litwack Industry Expert Cancer Exercise

Shira Litwack is Interview with the Sports Medicine Specialists at NYU, February 2015 on the Sirius XM Sports Medicine Rehab show, in honour of Cancer Awareness month.

The role of exercise in both cancer prevention and management is unfortunately not well known. Over the last 20 years there have been hundreds of studies proving the importance of the right exercise for cancer prevention and exercise

It is very important to note that not all exercise is suggested, and there are contraindications.

Let’s understand different forms of exercise, and how we choose, based on the cancer and the other medical needs of the patient, how we look at exercise.

I always insist the “E” in Exercise is for effort – however my implication is both mental & physical effort.

The stereotype of exercise is that heart thumping bop till you drop – but that is only one aspect of exercise. Exercise is like a diamond – adds the brilliant shine to our being – and like a diamond is multifaceted – and without those many facets – doesn’t shine the same.

That push as hard as you can exercise mentality when taken to extreme, or with certain medical conditions can be a burden to our health if not tempered. Studies have shown that for certain people exercising over 80% max threshold  for 30 minutes or more can raise cortisol (stress hormone) levels over 80% – which can in turn actually prevent us from achieving our intended exercise goals.

Let’s look at two categories of exercise: Mentally engaging vs. habitual.

Habitual: Thats more of the stereotype – running, our “cardio” time – however I did promise exercise guru Dr. Steve Blair I would not perpetuate that term. We don’t really have to think about it. Habitual exercise is fabulous for cardio respiratory fitness, fat burn or as I call it “getting our ya yas out”. It is a fabulous time for extrospective thought. I always say I do my very best problem solving, brainstorming during cardio time. I have been known when asked a question to reply “Let me cardio on it”. Great time to pump the Ipod & soar, reach new levels of personal performance & pride. Yes, the sweat should be glimmering giving us that “healthy glow”. The stinkier the better – thats why showers were created.and can be oh so….

In fitness we often prescribe to the FITT formula: Frequency, Intensity, Time, Type. I propose we change this to FITTT: Frequency, Intensity, Time, Type & Telomeres. Telomeres are strands, like caps at the end of our chromosomes. Telomeres seem to be like the rings on a tree – an indication of the cell’s age. Science is showing us as telomere’s “age”  – shorten, shred – so comes the death of the cells….and we age. Exercise that increases heart rate, that makes us glisten like the most brilliant diamond – actually lengthen telomeres – the true science of why exercise is the best anti aging serum – not those over priced cosmetic serums you pay to have their marketing department dupe you. Gym membership: average $400/year less than 20% of a city’s population belongs to a gym. The “anti aging” cosmetic industry – billions.

Mentally Engaging: Focus. Soooooo important – an equally brilliant shine to our diamond. Aka “mindful exercise” – is about turning the focus inward. Breathe deep, focus on our breathing and every tiny movement of our body. Take it slow, listen to our body’s response to the movement, heed to the rhythm of our heartbeat – and please put the iPod away for this! Ever watch someone do bicep curls to Kanye? Strength training, yoga, Pilates, qigong, meditation….all of these merit mindful performance.

Besides the many physical, strength, endurance aspects of mentally engaging exercise there are an equal number of psychological benefits. Far too often in life we go around in what I call “robomode” ……we act without thought. Mindful activities – including mindful eating, mindful exercising provide tremendous brain boosting & cognitive strength – as well as discipline – how the body does crave discipline – which too needs to be exercised.   And yes, we can break a serious sweat during mentally engaging physical activity.

Breast Cancer Recovery with Exercise

Breast Cancer Recovery: Shira Litwack Interviewed By Dr. Jonathan Whiteson

Breast Cancer Awareness month – Listen to Shira Litwack on Sirius Radio interviewed by Dr. Jonathan Whiteson Director of the Cardiac and Pulmonary Wellness and Rehabilitation program at the Rusk Institute. Doctor Radio “Rehabilitative Medicine”, October 6, 2014 show

Breast Cancer Recovery with Cancer Exercise Specialist Shira Litwack
Shira Interviewed on Sirius XM “Doctor Radio” for Breast Cancer Awareness month

Exercise is a vital partner in both Breast Cancer prevention, in recovery, and the little spoken about prevention of metastases. We all know to exercise for heart health. Yes, heart disease kills more women every year than breast cancer.

Even if we are BRCA or PALB2 positive, the right exercise can help in the prevention. Most women who develop breast cancer do NOT carry the BRCA gene mutation, and many women who do carry the mutation do not develop breast cancer. Lifestyle choices are huge in the prevention of breast cancer.

However, this does go far beyond exercise. Often, people are exposed to mutagens, unknowingly, oxidative stressors and endocrine disruptors, all of which can feed cancer. Therefore, getting informed, can help dramatically in prevention.

and women….alcohol is NOT your friend, at all. 

A few quick bits on the role of exercise:

Physical Inactivity: The saddest part here is – most people do not know what this means. Its not about going to the gym X number of times per week. Its not about becoming a competitive athlete, and it is far more than going for walks – however a good start. Physical activity for chronic disease prevention/management requires cardiorespiratory, building muscle mass at all ages avoiding sarcopenia, cachexia, stretching & flexibility……The misconceptions here are terrifying – its not about hiring a personal trainer, and your physical activity should not be dependent on going to the gym. Physical activity is just as critical for emotional, psychological & cognitive health as it is for physical health. Let us find the exercise & physical activity that meets your personal needs. Remember: physical activity, exercise, training.

Obesity: Obesity is a chronic illness unto itself. Even if you insist you can’t lose the weight, it is no less deadly. Our body is not happy to be at that weight. Long term sustainable fat loss is a science. It is far more than calories in, calories out and throw in some exercise. It is NOT just about will power.
Obesity is the major contributing factor to certain cancers, heart disease, diabetes….just about every disease, contributes to emotional health issues, and obesity induced cirrhosis of the liver, which can lead to liver cancer has over taken alcohol cirrhosis of the liver & is growing exponentially.

Poor Eating Habits: Notice how I listed this separately to obesity. Ever heard of skinny fat syndrome? Just because a person appears to be at a healthy body weight, does not mean they are eating a healthy diet, it does not mean they have a healthy body composition. Our diet – is our very best defense against chronic illness along with physical activity. We are what we eat, digest & absorb.

Happy Couple Dr. Howard Markman/ Marcie Pregulman

The Happy Couple for the Happy Place

The Happy Couple or the Unhappy Couple – Studies repeatedly show this is a critical factor in our health.

Happy Couple for healthThere are very few of us who don’t know that out of control feeling of a distressed relationship airlifting all of our emotions & infiltrating our every thought process, aka – stewing.

Happy Couple? There are endless jokes of nagging, spousal henpecking…..the fact is the toll of a stressful relationship ranks up there with other poor lifestyle habits. Heart disease is our #1 killer, and is the #1 killer of women – killing 4X as many women as breast cancer, striking women more and more below the age of 45.

Multitasking is now a survival skill, and has become  yet another deadly lifestyle habit of our toxic environment like fast food, smoking, sedentary behavior. Our relationships are caught in the crossfire from the barrage of demands, potentially leading to high blood pressure,  gastric distress, poor eating habits, lack of concentration , adrenal fatigue, sleep deprivation- or picking up other nasty hazardous habits. All of these are gateways for chronic illnesses.

Howard J. Markman, Ph.D. is a Professor of Psychology of the University of Denver and the Co-Director of the Center for Marital and Family Studies, one of the leading couples research center in the country.  He is one of the most respected couples researchers and couples therapists in the country.  Dr. Markman is internationally known for his cutting edge work on the prediction and prevention of marital distress and divorce and on research based relationship and marriage education and therapy programs.  He is the founder of PREP (Prevention and Relationship Education Program),  the most widely used, scientifically validated couples relationship education program. .   His programs are used around the world (e.g., Norway, Germany, Israel, Estonia, Sweden) including in the U.S. Military, supporting the men and woman fighting for our country and their families


According to Dr. Markman “Nagging is an enemy of love, if allowed to persist,”

Nagging, one person repeatedly making a request, the other person repeatedly ignoring it and both become increasingly annoyed—is an issue creating huge confrontation & relationship stress. While nagging provokes chuckles and eye-rolling, this dynamic can potentially be as dangerous to a marriage as adultery or bad finances. Experts say it is exactly the type of toxic communication that can eventually sink a relationship.  Dr. Markman published in the Journal of Family Psychology research indicating that couples who became unhappy five years into their marriage had a roughly 20% increase in negative communication patterns consistent with nagging, and a 12% decrease in positive communication.

Marcie Pregulman is the co-founder and President of Love Your Relationship. She has been a relationship coach for the last 6 years helping couples and individuals meet their relationship goals over the telephone. Marcie is a member of The University of Denver Psychology Department. She is a PREP trainer and leads workshops throughout the world along with Dr. Markman teaching couples research based skills to help and enhance their relationships.  According to Marcie, people divorce prematurely (and about 90% of those have not received help from a mental health professional and of those 10% many of those services were not evidence based services)  and there is research to suggest that couples that stay together through the problems are happy in the long run that they did.

Hormones – Dr. Scott Isaacs – Hormonal Balance

Hormones – Dr. Scott Isaacs – Best Selling Author Hormonal Balance

Hormones seem to be the universal scapegoat.

Scott Isaacs, M.D., F.A.C.P., F.A.C.E. is a board-certified endocrinologist in Atlanta, Georgia, and widely considered to be one of the leading weight-loss experts in the country. Dr. Isaacs is a faculty member at Emory University School of Medicine and the medical director for Atlanta Endocrine Associates and their award-winning weight loss program.

Dr. Isaacs has been honored with numerous awards, including being listed in Castle Connolly Top Doctors for the past four years. His peers voted him Best Physician in Lifestyles Magazine in 2010, 2011 and 2012. The online Citysearch Guide announced Dr. Isaacs’s weight loss program as its 2009 “Best of Citysearch” winner.

The American Association of Clinical Endocrinologists also lists Dr. Isaacs’s books as a resource for practicing endocrinologists.  Dr. Isaacs has been profiled on CNNHealth.com, livestrong.com, WebMD.com, and many other websites.

Hormones Dr. Scott Isaacs Best In Health Radio
Hormonal Balance with Dr. Scott Isaacs

In addition to body weight and metabolism, hormones control mood, energy level, sex drive, the menstrual cycle, the biological clock and even one’s risk of getting certain cancers. Balancing your hormones, in other words, can help you achieve physical health, mental well-being and even a longer lifespan. Dr. Isaacs explains how to prevent common hormone imbalances from ruining well-intended weight loss plans. He offers advice on outsmarting hunger hormones, eliminating environmental toxins from the body, curbing PMS symptoms and the symptoms of menopause for women, balancing the effects of testosterone in men, increasing energy levels and reversing the symptoms of aging, all through his Hormonal Health Diet in Hormonal Balance.

Dr. Isaacs unveils a number of household habits that can disrupt hormone levels and set back weight loss goals. Dr. Isaacs can go into detail about the environmental hormone disruptors one comes into contact with on a daily basis, and why making small changes to your routine—like turning down your thermostat, throwing out your plastic food containers, and ditching the antibacterial soap—could mean finally losing those stubborn five pounds.

The latest research on growth hormone, its importance in healthy aging, and ways to boost it naturally. Growth hormone remains a very important hormone long after we’ve stopped growing, regulating body composition, energy level, and mood.  It is also a muscle builder, burning fat and increasing muscle mass, but by the time we reach age forty, our levels of growth hormone are half of what they were when we were teenagers. While growth hormone medications or supplements have been found to be harmful, Dr. Isaacs can share many ways of naturally boosting your body’s production of growth hormone that can make you feel decades younger.

Epigenetics -Mom’s Metabolic Health Dr. John Kral

Epigenetics –  Effects of Mom’s Metabolic Health During Pregnancy with  Dr. John Kral
epigenetics: changing our genetic destiny with our lifestyle choices
Cancer is thought to be 90% lifestyle choices. Epigenetics how we change our DNA for better or for worse

Epigenetics:  The Power of Nurture of Nature……how our environment & lifestyle choices (nurture) can change our genetic code (nature). This is a fascinating,powerful demonstration of how our lifestyle choices – good and bad – change our DNA.

The good news is…we are NOT helpless against our perceived genetic doom!

How a mother’s level of body fat impacts the gestational environment – the amniotic fluid – and can alter the developing baby’s DNA – yet another aspect of obesity. How obesity in pregnancy could affect “fetal programming” of adult disease.


DNA Methylation is an epigenetic mechanism that can turn up or turn down so to speak gene expression.

DNA was studied from siblings born to the same  parents – older sibling before the mother had weight loss surgery, younger siblings after mother had the surgery.

Children born before surgery had a higher risk for heart disease, diabetes & less insulin sensitivity – poorer metabolic health.

However – it must be noted this is not a hopeless situation –  by adopting a healthier lifestyle – these offspring can happily lead a healthier life.

Dr. John Kral, Professor of Surgery and Medicine at SUNY Downstate Medical Center, Brooklyn, NY received his M.A. degree in Psychology in 1961 from the University of Gothenburg, Sweden, where he then attended medical school, completed specialty training in Surgery and subsequently defended a Ph.D. thesis entitled Surgical Reduction of Adipose Tissue in 1976.

In 1972, Dr. Kral participated in establishing the program for surgical treatment of obesity at the University of Gothenburg as project coordinator


In 1980, Dr. Kral was recruited to St. Luke’s Hospital Center, Columbia University College of Physicians and Surgeons to develop a program of surgical metabolism and anti-obesity surgery where he investigated eating behavior and continued studies on severe obesity and effects of long-term maintenance of significant weight loss on body composition after malabsorptive and gastric restrictive operations.  He was a member of the American Society for Clinical Nutrition Task Force that developed guidelines for surgical treatment of obesity 1982-85 was a co-founder of the American Society for Bariatric Surgery in 1983, and was the driving force behind the 1991 NIH Consensus Development Conference entitled Gastrointestinal Surgery for Severe Obesity.

Dr. Kral’s contribution to our understanding of the metabolic influence on genetics & epigenetics over the years is truly astounding & my hope is we  all get a much better, deeper appreciation of the impact of the lifestyle choices we make  – for ourselves & for those we love.Because as complicated as so much of this sounds – please keep in mind – choices we tend to not really think about – food choices, saying I dont have time for exercise, smoking, drinking alcohol……all work at a much more omnipotent level than just our clothing size.

Fountain of Youth – Beauty from Within

The Fountain of Youth…Is In You…..Turn it on!

The Fountain of Youth  – there are many tales through history from Alexander the Great to Juan Ponce de Leon over searching for that elusive fountain of youth. The great news is, we don’t have to search because it is in every one of us.

There is nothing shameful about taking pride in how we look – think of our outer package as our own personal branding, our personal marketing package.

In 2012 American women spent 7 billion dollars on cosmetics with promises of anti wrinkles, anti…., anti…., anti aging. Just a btw – typical gym membership – bout $600/year – often including the towel service!!!

Please excuse the crude analogy – ever tried to paint a cracked wall?

The fountain of youth is our own sweat

The stinkier the better. Nothing smeared on our face & hair can replace the rewards of clean nutrition and good hard exercise. ..and as a medical exercise specialist I have to qualify that by saying everyone has to know their correct limits of a hard workout….

Fountain of youth from Telomeres
Tickle These Telomeres to activate Your Fountain of Youth

A little science geek here: Thanks to the great research of Dr. Mark Tarnopolsky of McMaster University, Hamilton, Ontario, we have a good look at the importance of exercise on cellular anti aging, true anti aging. Hard exercise can lengthen the telomeres, the cap end of DNA strands that protect the chromosome, protecting cells from the damage of aging. Science has also proven that exercise rejuvenates the mitochondria of the cells ( “the powerhouses”), keeping us young and energetic. Your exercise oxygenates your skin for a youthful glow, no offense to any $200 moisturizer, and your pumping sebaceous glands produce the very best hair conditioner you will ever use, designed just for you! Your clean, complete nutrition of lean proteins, whole grains, antioxidants, and ditching smoke, alcohol & sugar will provide your body the tools it needs to keep you young.

We all carry an aura – how we project our confidence, self esteem – others react to us based on our aura we emit. How good we feel about ourselves – whatever characteristics we base our self image on – determines the power of our personal ambience, that je ne sais quoi that makes each of us unique, dare I say our pheromones?

I call it our strut factor – whatever makes us feel really good about ourselves – strut our stuff – that attracts positive feedback from others – which in turn positively reinforces our own self image. We smile, and smiling is the very best infectious behavior there is.

And repeated studies do show, that people who feel good about themselves do tend to be more faithful to a health centric lifestyle. Others want to emulate people who they find positive, happy, people that “got their act together” – its a very motivating behavior cycle.

People who feel good about themselves smile, and make others smile. Smiling is the  universal form of communication.

Whats in a smile? Charles Darwin, perhaps the greatest and so far ahead of his time scientist, famous for his Origin of the Species theory of Evolution, also had another brilliant study

  • “The Facial Feedback Response Theory” smiling actually makes us feel better rather than smiling being a result of feeling good MRI imaging shows that smiling activates brain circuitry of happiness
  • A British study found that smiling can provide brain stimulation to the level of 2,000 chocolate bars – of course without the calories, fat & insulin surges!
    Smiling has been shown to curb the release of stress hormones such as cortisol & increase release of happy hormones such as serotonins & endorphins

In order to smile, we need to feel good about ourselves inside & out. And if we have a beautiful smile, we smile more & our aura can light up our world & be a guiding light for those around us. Sweat & Smile!

Endorphins – The Ecstasy of Exercise

Endorphins – The Physiological and Psychological Ecstasy of Exercise
Endorphins with Health Coaching Best in Health Radio
Happy Place Headquarters

Endorphins – the healthiest high of all…Runners high. Our body’s own special brew created from genuine, physiological ecstasy. Endorphins  (translated = endogenous morphine) are neurotransmitters produced in the pituitary gland & hypothalamus creating a euphoric reward in response to physical activity –   two obvious “endorphinators” being physical activity & orgasm. But rest assured, this exercise induced Happy Place, is not just for runners.

Many studies have shown endorphins are released more in response to completing a physical challenge from both the physiological & psychological sense of accomplishment. So contrary to the implication of runners high – the intensity of the activity although assumed as the big endorphinator – helps – but is secondary to the physical & psychological reward of accomplishment.

Good thing. I have witnessed repeatedly those with compromised health, those that are less conditioned  still can reap the exhilaration of neurotransmitter nirvana – creating that beautiful calling from within. Just like we are motivated, drawn to repeated sexual pleasure, us fitness faithfuls  keep coming back for more, further, driven harder to outperform ourselves – the healthiest competition of all – to set our own world’s record.

Endorphins and depression Health Coaching Best In health Radio
Studies agree exercise key to reduce symptoms of depression

Exercise is the one prescription for so many of our current chronic plagues – and has no bad side effects. How many medications can lay the same claim?   Depression, heart disease, cancers, diabetes, disease prevention, obesity…..all benefit from exercise, yet still remains  the most underutilized treatment of all. No – its not a quick fix – the psychological & physiological healing powers of exercise require a fidelity  – a commitment  to building a healthy relationship with ourselves.

The Par Q is the Canadian government’s “Physical Activity Readiness Questionnaire”              ( proudly shared now by a number of countries) a series of questions if one is capable of adopting an exercise program – yes I get the necessity – however – we do know that physical inactivity is our #1lifestyle killer. This begs the question – why do we not have a questionnaire for physical inactivity? Why do we intimidate people from getting active?

Every elite athlete will agree, performance is a team effort. In order for exercise to echo its calling  – it needs a well functioning inner ecosystem. Its heartbreaking as an exercise enthusiast to hear people say “I tried exercise it did nothing for me” – ouch! Exercise is severely thwarted ( I have a better word but not going to use it!) in its ability to endorphinate when the rest of the ecosystem is is being held hostage by poor nutrition, excessive alcohol, food addictions such as sugar, salt and saturated fat, smoking & uncontrolled stress.

Again as a fitness lover, I find one of the most frustrating misconceptions about a devotion to health centricity  is that a healthy lifestyle is one that is restrictive and based on deprivation & sacrifice.

Let’s take  a look here….

An addiction is repetition of a behavior – despite its potentially destructive properties – it insidiously takes control of our actions, rendering  a person feeling helpless. The craving to smoke, being drawn to fast & addictive foods, believing alcohol is a means of dealing with stress…these are all instant gratifications created by unfortunate coping mechanisms over time.   Being submissive to a dominant force?

Now – whats the definition of slavery? Submission to a dominating influence. Its kind of like having the boss from hell over your entire being!

However thanks to sciences such as neuroplasticity, nutrigenomics our bodies are by far the most enigmatic specimens of all. I am convinced there is the gravitational  field (the field of force surrounding a body of finite mass (us) in which another body would experience an attractive force (a healthier us) – yes I hate physics too – I only like it on the Big Bang Theory!

Being creatures of nature – our inner ecosystem craves homeostasis – always gravitating toward an orderly, productive existence. Our healthful call from within – the evolutionary purpose of neurotransmitter nirvana is to keep bringing us back to our peaceful, well functioning ecosystem. Call it habits for habitat!

I have yet to meet an ex smoker pine away for their smokers cough or a “successful loser”  regret that 50 pound fat loss. I have many times witnessed in others (and experienced myself!) regret from indulging in poor food choices & that yuck feeling of lack of physical activity. In my many years of health coaching – I have had the great fortune of watching first hand, hundreds of times the  – out with the old in with the new –  breaking the chains of succumbed behaviors  with the passionate pursuit of  a peaceful inner ecosystem. That healthful calling from within – which guides us to  happy homeostasis, self respect & empowerment-  is no sacrifice at all, its pure liberation, freedom & exhilaration.


Sports Bra – A Woman’s BFF Best Fitness Friend

Sports Bra – Ladies – Truly Your Very Best Fitness Friend!

Sports Bra Ladies: Workouts are NOT the time to let it hang or for the frilly little number!

I see this mistake every day of my life. Sorry for being so blunt but not reigning in “the girls” during physical activity – Big Mistake! Irrelevant of size, for aesthetic, health, posture….

wearing the best sports bra is your most important piece of fitness equipment. 

Just because it is a name brand, or the brand makes frilly popular regular bras, does not imply the exercise bras are effective.

Sports Bra for breast health Best In Health RadioThere is no question, especially if we exercise in a public place such as a gym or going out for a run – we want to feel attractive – let’s face it, it makes us feel better about ourselves, which helps us maximize our effort and performance. The money women spend on the cutest workout tanks and shorts never ceases to amaze me. The fact is a good sports bra should reduce breast movement by 50%. Breasts can move about 14 cm up and down, side to side in training. A really good sports bra has been proven to reduce this up to 75%.

The most important investment in workout attire by far are the right workout shoes for your shaped foot and gait, and the the best possible workout bra. My picks are listed below.

Women have become much more in tune with breast health – a supportive bra is an imperative part of breast health.  But please choose a bra that still makes you feel attractive, yet meets certain criteria. Yes, you will find one.

First let’s understand why a good sports bra is so important:

Cooper’s Ligament – help her out please!!!!  Very simply – connective tissue that gives the Sports Bra Breast Cancer Recovery Best In Health Radio.breast that beautiful shape. The force of gravity, multiplied by impact…not a girl’s best friend. Nobody wants sagging breasts. A certain amount of impact is a necessary aspect of exercise – mineralize those bones – but as everything in life there are good points and not so good.  Movement and impact tears at the elastin & collagen, which are not as resilient over time to start with. And BTW – there are GREAT strength training exercises to give Cooper hope and strength! Cooper also believes in slow and steady wins the race……quick weight loss elicits rather spiteful hormonal responses – which further miff  Cooper.

Back, shoulder and neck strain: Posture is another gift. Both a lack of wearing the right fitting sports bra & a lack of a sports bra at all can cause great pain and erode posture. Wear a bra that offers support all around – so shoulders do not carry the burden which often causes us to curl forward, placing stress on the neck. We should still be able to keep good posture with shoulders back. Especially important for larger cup sizes.

I happen to be a big supporter of wider straps, racerback bras, not just a compression bra, but encapsulating (complete cups around each breast). Don’t like underwires? There are MANY sports bras available now that are excellent, without an underwire.

Breathing: Yes breathing is a critical aspect of exercise. Tugging breasts (ouch at just the thought) can easily cause a shortness of breath. Proper oxygen consumption during exercise, full deep breaths is #1 to fitness.

Heart Health:  I will say I have NOT seen direct  studies on this….however I refuse to believe heavy breast movement is good for the heart. Just the obvious shortness of breath is a huge strain on the heart.

A few other quick points:

I fully suggest a sports bra for active days. It doesn’t have to be the full support for athletic training – however breast movement can happen and challenge even at lower activity levels.

Please, no built in bra tops for working out. Poor impostor.

Do not ever put sports bras in the dryer, No fabric softener or bleach

Please do not choose a bra according to what your girlfriend wears. Your relative size between back width and cup size will severely influence choice of sports bras. Larger cup size, smaller back – slam dunk for the most difficult shape to fit.

Do Not expect an unbiased evaluation of proper fit and support of a sports bra from your favorite sexy bra store. Besides the obvious go tos of Victoria’s Secret, Lulu Lemon, depending on your level of activity, size, shape…..please look at Under Armour (I happen to believe they provide excellent chest armor), Nike, Shock Absorber,

Very few things in life are forever. Your sports bra is NOT one of them.

Exercise Is Medicine and No Bad Side Effects

Exercise is Medicine – Definitely the Best Tasting!

Exercise is medicine with no bad side effects, No insurance copay, No expensive equipment, no worries about drug interactions…..we are born with the only equipment we need – our body with moving parts – or rather parts that are supposed to move. We are also born with all the motivation we need to move – just watch the anticipation in a baby trying to wildly writhe & wiggle day and night. Problem is, the fascination with sedentary body rot ( usually from watching parents or being planted in front of a television or computer for entertainment) so intimately a part of our obesogenic society, our innate energetic enthusiasm, is extinguished.

Exercise is the one and only prescription with no bad side effects. There is no drug that can lay that claim. However, we seem to want to pop a magic pill to exonerate us from any other onus. There is no pill, that can possibly provide the universal health benefits, protect us from aging, there is no competition to the healing powers of exercise. But yes, motivation is required. And I will add, as always, “no time” is a whine. Maybe there is no time for the gym, but I assure you there is time for physical activity. Perhaps no Eureka moment yet, but it is there. And with increased motivation, its amazing the time that is there.

Exercise is Medicine Health Coaching Best In Health RadioSo here is some motivation. Let’s discuss some of the medical miracles of exercise. First, I want to point out some the overall benefits of exercise to our health – all of these are contributing menaces to chronic disease, and exercise is medicine for all:

Reducing Excess Adiposity (weight management/obesity control):

Sleep Apnea

Getting us into our Happy Place (stress control) both physiologically & psychologically:

Controlling Eating habits (especially emotional eating – wrong foods for the wrong reasons)

Controlling addictive behaviors: well proven how effective exercise is a critical aspect of addiction recovery

All of these create a toxic biological terrain creating the perfect storm for chronic illness.

Now, our top killers according to the CDC – Center for Disease Control:

•Heart disease:


•Chronic lower respiratory diseases:

•Stroke (cerebrovascular diseases):

•Accidents (unintentional injuries):

•Alzheimer’s disease:


•Nephritis, nephrotic syndrome, and nephrosis:

•Influenza and Pneumonia:

•Intentional self-harm (suicide):

Every one of these top 10 killers – physical inactivity, is a contributing factor – some, more directly than others. ….and yes, in many accidents as well, and most certainly a possible contributing factor in suicide, physical inactivity is just as deadly to emotional disorders as physical breakdown. Through inflammation, poor circulation, weakened immune systems, hormonal/chemical imbalances, blood fats, blood glucose levels, oxygen utilization, free radicals…. by increasing

Exercise is MedicinePhysical Activity



we have the potential to strongly influence our destiny.

More motivation? The fitness faithful of wildly successful people: AKA – need something done give it to a busy person. Yes – exercise increases circulation to the brain – more brain power, focus, concentration – but I also know its about that life saving skill called time management – we are in control of our time – we are not being led around in robomode stressed about a lack of productivity, complaining we have no time.  Carpe diem….Carpe the moment. Integrating concerted efforts of physical activity through out the day – is personal control and command of our behaviour – which is definitely a modern “naturally selected” survival trait.

And yes, there is a prescription for exercise. Yes, physical activity, get moving, get our steps….all very important. However, to maximize the potential benefits of exercise, there is an accurate dosage and choice of exercise, just as any prescription. But keep it moving. The M in Move, is for Motivation. The E in Exercise is for Effort – physical & psychological effort.

Emotional Eating |Promiscuous Eating

Emotional Eating….Promiscuous Eating with Dr. Andrew Siegel

Emotional eating, how many other descriptions do we have about our relationships with food?

Our world is obsessed with fad diets & gadgets, empty promises of “6 weeks to a bikini body”, overwhelming people with minutia & confusion – but perhaps one of the most real saboteurs of our health – our relationship with food – is ignored. Yes we have a relationship with food – not just the pop cliche of emotional eating – its understanding the complexities of why, when, how & what we eat.

Many of these relationships we just don’t notice – they were the “normal” of our upbringing, or it could be the way we cope with out hectic schedules & lifestyle. -Fact is, these habits can easily be problematic to our health, undermining our efforts, and yes be very frustrating to cope with!

“Promiscuous eating is the wanton, reckless, unselective, casual, & indiscriminate consumption of foods without regard to the potential consequences of this “indiscretion”.

Emotional Eating Promiscuous Eating on BestInHealthRadio.comIt is characterized by an unhealthy relationship with food & without a long term commitment to quality foods and eating for the right reasons & in the right manner. Promiscuous eating involves consistently & knowingly making poor food choices that are hazardous to our health & consuming foods for purposes other than satisfying genuine hunger.”…Can you relate?

Dr. Andrew Siegel received his medical degree from the Chicago Medical School, where he was elected to the AOA Honor Medical Society. He completed a residency in general surgery at the North Shore University Hospital, an affiliate of Cornell University School of Medicine and pursued residency training in urology at the University Of Pennsylvania School Of Medicine. Thereafter, he did a fellowship in female pelvic reconstructive surgery at the UCLA School of Medicine prior to joining Bergen Urological Associates in Hackensack, New Jersey, where he has been in practice since 1988.

Dr. Siegel is an avid believer in remaining young, healthy and fit through the practice of exercise, nutritional conscientiousness and intelligent lifestyle choices. He is the author of FINDING YOUR OWN FOUNTAIN OF YOUTH: The Essential Guide to Maximizing Health, Wellness, Fitness and Longevity, published in 2008. His second book, PROMISCUOUS EATING— Understanding and Ending Our Self-Destructive Relationship with Food, was published in 2011. He is passionate and enthusiastic about wellness advocacy and his goal is educating the community about healthy lifestyles and preventative measures that help ensure maximum fitness, nutrition, disease avoidance and longevity.

Endocrine Disruptors, Obesogens Dr. Blumberg

Endocrine Disruptors – Dr. Bruce Blumberg

Endocrine Disruptors and Obesogens – Much of the research on the epigenetic saboteurs are thanks to this incredible researcher – Dr. Bruce Blumberg.

endocrine disruptors interview with Bruce Blumberg Best In Health RadioFurther to our previous show with Dreamfilm Producer Bruce Mohun of “Programmed to be Fat” A David Suzuki Nature of Things production – Today we at Best In Health Radio brings you Dr. Bruce Blumberg – whose research was at the Center of this fascinating show. Bruce Blumberg received the Ph.D. from the University of California, Los Angeles in 1987. His postdoctoral training was in the molecular embryology of vertebrate development at the Department of Biological Chemistry in the UCLA Medical School from 1988-1992. Dr. Blumberg was appointed as a Staff Scientist at The Salk Institute for Biological Studies, La Jolla, CA in 1992 where he focused on the molecular endocrinology of orphan nuclear receptors and their role in embryonic development and adult physiology. Dr. Blumberg joined the faculty at U.C., Irvine in 1998 where he is currently Professor of Developmental and Cell Biology, Pharmaceutical Sciences and Biomedical Engineering. His current research focuses on the role of nuclear hormone receptors in development, physiology and disease. Particular interests include patterning of the vertebrate nervous system, the differential effects of endocrine disrupting chemicals on laboratory model organisms compared with humans, interactions between xenobiotic metabolism, inflammation, and cancer, and the role of environmental endocrine disrupting chemicals on the development of obesity and diabetes. Dr. Blumberg and his colleagues originated the obesogen hypothesis which holds that developmental exposure to endocrine disrupting chemicals can induce permanent physiological changes. EDC exposure elicits epigenetic alterations in gene expression that reprogram stem cell fate to favor the development of fat cells. Exposed animals are predisposed to develop more and larger fat cells, despite normal diet and exercise which is likely to lead to weight gain and obesity over time.

Obesogens: Programmed to Be Fat with Bruce Mohun

Obesogens – Chemicals Not Just Calories for Obesity

Obesogens – chemicals that are making us fat unknowingly – and our unborn children fat.

Bruce Mohun – Dreamfilm Canada – Science Journalist

Bruce is a science journalist who has produced, directed, hosted and written hundreds of hours of television. His most recent award is a Gold Medal from the New York Festivals for “The Downside of High”, named best health & medicine documentary.  His programs have aired on CBC, Discovery, Knowledge, TVOntario, Access, and SCN.   His documentary Deciphering Dyslexia won a 2008 Freddie Award (the Oscars of health & medical media), and the Helen Hayes Award for best consumer program at the 2008 Freddies.  Hiding from the Wind, about the world’s fastest bike, won a Leo Award for Best Science and Technology Documentary in 2003, and his documentaries have been screened at the New York Film Festival and the Image and Science Film Festival in Paris. He won the 2003 Science Council of British Columbia’s Eve Savory Award for Science Communication and the 2004 Canadian Federation of Biological Sciences’ Gordin Kaplan Award for Science Communication.

Obesogens On the developing Fetus Interview Best In Health RadioToday we will be discussing Bruce’s latest documentary on David Suzuki’s the “Nature of Things” – “Programmed to be Fat”. Understand the term “obesogens”. A new scientific theory points the finger at chemicals in our environment that are setting humans up for obesity before they’re even born. Exposure to environmental chemicals such as Bisphenol A, pesticides and herbicides during fetal development may be changing our physiology forever. That, say some scientists, could explain the alarming statistics on obesity – like the fact that the number of overweight infants rose 74% in just twenty years. And not to be overlooked at all – we will be discussing the award winning “The Downside of High” – helping people understand the serious health impact of using marijuana.


Musculoskeletal System: Framework Dr. DiNubile

Our Musculoskeletal System…Our Framework according to Dr. Nick!

Musculoskeletal System? Who would think learning about all of our aches and pains could be entertaining? Follow Dr. Nick on FaceBook – yes it is possible!

Dr. Nicholas DiNubile – Author Framework – Your 7 Step Program For Healthy Muscles, Bones & Joints

Musculoskeletal System Interview with Dr. Nick Best In Health radioNever judge a book by its topic. When I set out to read Framework I did think it would be torturous – how exciting can a book be about our muscles, bones & joints. However, Dr. Nick has a true talent to make it easier to understand, entertaining & we really learn the many “dumb things” we all do to destroy our bodies. Framework gives us new appreciation for our beautiful bodies & how to keep them running smoothly.

Dr. DiNubile is an Orthopaedic Surgeon specializing in Sports Medicine in private practice in Havertown, Pennsylvania. He is the author of the bestselling book, FrameWork- Your 7 Step Program for Healthy Muscles, Bones & Joints and also the FrameWork “Active For Life” book series. He is Executive Producer and host of the award winning national PBS television special, Your Body’s FrameWork and has served as Orthopaedic Consultant to the Philadelphia 76ers Basketball Team and Pennsylvania Ballet for many years. He was a long time advisor to Yahoo! Health, where he hosted “The Training Room” Blog, and FitTips with DrNick can be heard every week on WIP 610 Sports Radio. He has been chosen in “Best Doctors in America” and was named a USA “Top Doc” by US News & World Report. He has been featured on Good Morning America, The Today Show, CNN, HBO Real Sports, National Public Radio, and in the New York Times, the Wall Street Journal, the Washington Post, Newsweek, and numerous other publications. He is one of the most quoted doctors in America.