Get moving to keep your *girls* healthy!




Studies show that one of the best ways to keep your breasts (and your heart and brain) healthy is to keep physically active. As an added benefit – your butt will look better than ever too!

While there isn’t a one-size-fits-all recommendation for the amount of exercise you need, one thing is for sure – the more you move, the better off you are.

How does physical activity work to reduce breast cancer? Well, regular exercise helps you maintain a healthy weight, which helps balance your hormones and boost your immune system; strengthening your ability to fight off all kinds of illnesses!

Here are some tips to get you moving !

The American Cancer Society says all adults should get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week, preferably spread throughout the week. Examples of moderate exercise include brisk walks, golfing, dancing, gardening, yoga, and leisurely bicycling. Some examples of vigorous exercise are jogging, running, swimming, aerobic dance, soccer, basketball, and fast bicycling.

If you’ve never exercised before, start small. 15 minutes a day for 2 weeks, then double that for the next two and so on. It’s better to get small amounts of exercise several times a day, instead of all at once.

Studies show that moving throughout the day decreases your chances of developing breast cancer. The muscle activity needed for standing and other movement triggers the breakdown of fats and sugars within the body. When you sit, these processes stall — increasing your health risks. When you’re standing or actively moving, you kick these processes back into action.

If you have a sedentary job, not to worry – there are so many things you can do to keep healthy! Here are some ideas:

  1. Ask for a standing desk, if that’s an option.
  2. Limit your screen-time during off-work hours.
  3. Exercise in place while you watch TV (treadmill, stationary bike, aerobics, resistance bands, mini-trampoline).
  4. Try walking or biking whenever possible.
  5. Take the stairs instead of the elevator.
  6. Make your lunch break an active one (ie. go for a walk with co-workers).
  7. Take short exercise breaks (2-3 walks throughout the day, 15 minutes at a time).
  8. Walk over to your coworkers instead of emailing them.
  9. Wear a pedometer to keep track of your movement throughout the day, and plan on increasing your number of daily steps.
  10. Join a sports team, hiking group, or dance class.
  11. Sign up for a 5K walk/ run.

Remember, we’re not aiming for perfection here. Every little bit counts… so let’s keep it moving – your *girls* (and your butt) will thank you!


All written contents are copyright 2017 by 20fourcarrots.


No reuse or re-publication without permission. Please note that the information provided on this site is intended for informational purposes only. Nothing contained herein is intended to treat, diagnose, prevent, or cure any illness or medical condition. Consult a doctor before beginning any diet or exercise regimen or before taking vitamins or supplements. Statements on this site have not been evaluated by the Food and Drug Administration.


The Evidence is in: Alcohol Intake Increases Your Risk of Breast Cancer

The link between breast cancer and alcohol is well-established. With every drink you consume, your risk increases. Compared with non-drinkers, women who have 1 alcoholic drink a day have a slight increase in risk. Those who have 2 or 3 drinks a day are increasing their risk by about 20%.

The American Cancer Society recommends that women who drink have no more than 1 drink a day. If you don’t drink, you may think twice about starting now.

Until recently, breast cancer awareness campaigns mostly focused on early screening and detection (both *very* important). Still, a recent survey of 19,000 Avon employees across the globe revealing a huge gap in knowledge regarding preventive lifestyle habits shows that more can be done.

Got questions? See if we’ve answered them below:

Q: I keep hearing that drinking a glass of wine daily is healthy for my heart… is it true?

A: While it’s true that the resveratrol in wine is heart-healthy, all alcoholic beverages have been shown to have a very strong link to breast cancer – manifesting particularly in women during perimenopause and menopause.

Evidence shows that vigorous exercise is a much more effective way to keep your heart healthy. As an added bonus, it’s good for breast and brain health too!  A review of 31 studies showed that physical activity could significantly reduce the risk of breast cancer.

Q: Why is my risk of developing breast cancer higher during perimenopause and menopause?

A: All the different things that can increase the risk of breast cancer have one thing in common: they all affect the hormones circulating around in the body in some way. Alcohol consumption and menopause can both increase levels of circulating hormones in the body, including estrogen. High levels of estrogen have been shown to fuel the development of breast cancer.

Since both early-life (before first pregnancy) alcohol consumption and recent alcohol consumption seem to contribute to breast cancer in adult women, it’s never too early to start limiting your alcohol intake.

Q: So, how many drinks can I have?

A: Studies show that even small amounts of alcohol (≤1 drink/day or ≤12.5 g/day) can significantly increase your risk.

To put this all this into perspective, in the United States, a standard drink contains about 14 grams of alcohol. This corresponds to a 12-US-fluid-ounce (350 ml) glass of beer, a 5-US-fluid-ounce (150 ml) glass of 12% wine, or a 1.5-US-fluid-ounce (44 ml) glass of spirits.

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Experts recommend either abstaining from alcohol altogether or strictly limiting your consumption. If you drink, consider taking several days off in between. Incorporating other lifestyle habits that show a preventive effect (ie. vigorous exercise) can also be useful.

Q: Every day the news seems to say something different. What kind of evidence is there to support the link between alcohol consumption and breast cancer?

A: Over time, studies have shown a consistent link between alcohol consumption and breast cancer in adult women. The International Agency for Research on Cancer considers alcohol intake causally related to breast cancer. In fact, breast cancer risk is significantly increased by 4–15% even with light alcohol consumption (≤1 drink/day or ≤12.5 g/day), which does not significantly increase cancer risk in other organs of women.

Click here for some tips on how to avoid the social pressures of drinking, and look out for alternative lifestyle tips for prevention – coming soon!

All written contents are copyright 2017 by 20fourcarrots.


No reuse or re-publication without permission. Please note that the information provided on this site is intended for informational purposes only. Nothing contained herein is intended to treat, diagnose, prevent, or cure any illness or medical condition. Consult a doctor before beginning any diet or exercise regimen or before taking vitamins or supplements. Statements on this site have not been evaluated by the Food and Drug Administration.


Frankincense for the body & soul


I’ve been hearing a lot about essential oils lately – before yoga class, before meditation class, at the acupuncturist. To be honest, I was skeptical about the cure-all tone being used to market them, until I started doing some investigating of my own. Since then, I’ve become increasingly impressed by their wide range of healing properties – time-tested for millennia.

When essences are extracted from plants in natural ways (steam, water, or mechanically pressed), they become essential oils. Because essential oils are *super* concentrated, they’re usually blended into a carrier oil like jojoba, coconut, or argan to help prevent any potential contact irritation. To give you an idea of just how concentrated… it takes more than 200 pounds of lavender flowers to make only 1 pound of essential oil! This is one of the reasons that high quality oils are so expensive.

I’ll be focusing on frankincense today. Also known as Boswellia or olibanum, it comes from the dried sap of the Boswellia tree native to Africa, India, and the Middle East [R]. The 4 main types of Boswellia that produce authentic frankincense are B. sacra (also known as B. carteri and B. bhaw-dajiana), B. frereanaB. papyrifera, and B. serrata. 

Frankincense essential oil can be used topically, orally, or diffused into the air, and has been safely used for inflammatory conditions for thousands of years in Ayurvedic medicine. Frankincense also has a long history of use in many religions, in the ritual cleansing and purification of sacred spaces. In fact, frankincense is now recognized as having antiseptic and disinfectant properties! Modern research is (finally!) catching up to the ancient wisdom of folk medicine, confirming many of its traditional uses in inflammatory conditions [R] [R] ranging from headaches to arthritis [R] [R], and even cancer [R] [R].

What to look for:

  • Since there are no official regulatory guidelines for essential oils, it is important to ask questions about the sourcing, time of harvest, extraction method, food grade or not, organic or not. The words “therapeutic grade” alone carry very little meaning.
  • Longer duration and higher temperature hydro-distillation methods produce a richer, more potent oil rich in boswellic acids (one of its main active ingredients).
  • Sustainably harvested. Over-exploitation has resulted in a decline in tree populations [R] – just a couple of drops at a time is usually all you need! Remember, plants are our teachers. We need them for medicine, and we look to their inherent wisdom when developing new medicines (among a million other reasons)… please please use wisely!  (I like Young Living and Snow Lotus brands – and I’m not getting paid to say this!)
  • If taking orally as a capsule, tablet, or bark decoction, look for a standardized extract (containing 60% boswellic acids). Try sustainably harvested Savesta (again, I’m not being paid to say this!)


3 drops high-quality essential oil per 100ml of water in a diffuser. This is an especially eco-conscious (and the most bang-for-your-buck) way to receive the benefits of essential oils!

For depression or anxiety, try 1 drop of a food-grade essential oil under the tongue in the morning. Note: high doses of frankincense can be toxic.

In capsule or tablet form, the suggested dosage for inflammatory or asthmatic conditions is 300-400 mg three times daily, taken with a fatty meal to aid absorption [R].

What it’s good for

Autoimmune issues/ chronic inflammation – preliminary studies have shown that Boswellia can help improve autoimmune conditions without the negative side effects associated with conventional medicines [R] .

Mood disorders – One study showed that mice who were given frankincense resin orally became less depressed – with reduced stress hormone levels and increased levels of neurotropic proteins that support a healthy nervous system [R].

Brain health – many studies point to the cognitive benefits of frankincense: from short and longer term memory to learning ability [R]

Asthma – A study of patients using traditional corticosteroid therapy showed a decreased need for inhalation therapy when combined with a daily oral intake of 500mg of a Boswellia extract [R] .

Environmental allergies (year-round) – subjects involved in a study using a blend of Ravensara, frankincense, and sandalwood oils inhaled for 5 minutes, twice a day for a week showed a significant improvement in their symptoms [R].

Gingivitis – A 2-week study showed significant improvements among subjects given small doses of frankincense powder or extract – improvements included reduced gum bleeding and inflammation [R] .

All written contents are copyright 2017 by 20fourcarrots.

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No reuse or re-publication without permission. Please note that the information provided on this site is intended for informational purposes only. Nothing contained herein is intended to treat, diagnose, prevent, or cure any illness or medical condition. Consult a doctor before beginning any diet or exercise regimen or before taking vitamins or supplements. Statements on this site have not been evaluated by the Food and Drug Administration.

Food for Thought



The idea of using food as medicine has always fascinated me thanks to my dad, who’s used it to naturally heal so many things over the years. I used to giggle when I’d see him dab a little distilled vinegar around his nostrils (OK, I still do) to keep germs at bay… but as I write this today, I’d like to raise a toast to my 80 years young and vibrant dad (*touch wood*)!!  Clearly, he knew what he was doing all these years.

Over time, I’ve personally been called to seek natural ways to get and stay healthy. And I’ve made it my mission to share this information with everyone I can – with the goal of prevention first. Oftentimes, there are natural alternatives that doctors may not know about. And I believe each and every one of us has a right to choose – knowledge is potential power.

When my grandmother developed Alzheimer’s shortly after the death of my grandfather, it wasn’t yet known that diet/exercise and lifestyle could play such a large preventive role. I recall one of the things she would cook the most at that time: white rice with raisins. She also became very depressed. To this day, my mom still says that grandma died of a broken heart. All she wished for after my grandpa was gone was for nighttime to come so she could go to sleep – the days suddenly seemed so long and lonely. Is it possible that a person could self-induce a sort of unconscious state to cope with trauma? I believe it is, and the studies are beginning to confirm this notion [3, 4]. Sometimes I wonder how I could have helped her if I had known some of the things I know today.

While diet is important, there are things we can do to “feed” our mind, body, and soul. Maintaining balance in all of these areas leads us to optimal health – this includes having a healthy brain. Please know that you can choose to include some or all of the items I’ve listed. Even the smallest of changes are helpful, and will contribute to your overall quality of life.

Let’s start with the easy stuff: nutrition. There is overwhelming evidence to show that fasting, intermittent fasting, high-intensity exercise training, and restricted calorie diets improve overall health [2, 7]. Studies also seem to point to neuroprotective benefits associated with a ketogenic diet or modified ketogenic diet [8, 9]. This means maintaining a diet that is high in fat, contains little carbs, and low-moderate amounts of protein (please consult with your physician). Limiting your sugar intake (this includes sugar from fruit) to no more than** [14]:

  • 9 teaspoons (38 grams) for men
  • 6 teaspoons (25 grams) for women
  • 6 teaspoons (25 grams) for toddlers and teens between the ages of 2 and 18
  • Zero added sugars for kids under the age of 2

** When it comes to sugar, less is better.

Coffee (at least 7 hours before bedtime) – If you don’t have anxiety, coffee is a great way to boost mood and energy, sharpen mental performance, and slow age-related mental decline.

Tea – If you do have anxiety, an organic tea may be a better choice. Tea provides many of the same benefits coffee does, without the accompanying anxiety. Tea contains theanine, which helps soften the effects of caffeine, boosts mood, and helps curb anxiety.  Black teas are higher in both caffeine and theanine. Just go with your favorite variety, whether that’s black, white, green, or oolong!

Supplements for brain health:

Turmeric – one of my favorite herbs for overall health (helps fight inflammation, and has so many other benefits – read more about it here)

Cognitex by Life Extension (a blend of adaptogenic, anti-inflammatory, and calming herbs – this comes with or without the hormone precursor pregnenolone, which can have a stimulating effect for some); take this supplement in the morning as directed.

Ginkgo Biloba [10]

Ashwagandha [11]

Resveratrol [13]

Lions Mane mushroom [12]

Shilajit (read more here)


(PS… your brain *loves* fat!!)

Walnuts – in homeopathic medicine, there is something called the law of signatures; meaning that a food that resembles a particular part of the body is likely to be beneficial for it. Modern science has begun to catch up with this theory, with recent studies showing that foods (like the walnut) that are rich in antioxidants, poly-unsaturated fats, and anti-inflammatory phytochemicals are the perfect “brain food” [15].

MCT – high quality MCT oil has concentrated amounts of the beneficial fatty acids lauric, capric, and caprylic; caprylic acid is the brain’s preferred form of energy. To avoid “disaster pants”, start with a teaspoon, and work your way up to 3-4 daily. I like to blend mine into a smoothie. Look for a sustainably sourced product.

Palm or Coconut oil – If you cannot find MCT oil, coconut oil is the next best option.* Again, look for a responsibly sourced product.

Fish oil

Lifestyle changes:

(PPS… your brain *loves* oxygen!!)

Vigorous exercise oxygenates the brain – Remember (and if you can’t, this will help with that!) : if it’s good for your heart, it’s good for your brain. Exercise improves brain function, and repairs damaged brain cells [6]. Try walking briskly for just a few minutes a day, gradually increasing this amount by five or 10 minutes every week until you’re up to at least half an hour on most days.

High intensity interval training (HIIT/ HIT) – Anaerobic exercise training is *excellent* for the brain [16] – likely superior to traditional/ aerobic exercise training, and a real time-saver. A form of interval training, it involves alternating short periods of intense anaerobic exercise (like sprinting) with less intense recovery periods (like jogging).

Inverting your legs above your heart daily increases circulation to the brain. Note: people with certain conditions should avoid inversions.

Meditation – helps calm an anxious, overstimulated mind. Helps sharpen concentration. Has also been shown to change the makeup of the brain, strengthening key areas related to learning, cognition, memory, emotional regulation, perspective taking, empathy, and compassion [5].

Social interaction – Scientific studies confirm that if you don’t use it, you lose it [17]. As human beings, we are hardwired to connect with one another. When we use different parts of our brain, they grow, change and become strengthened much like our muscles. Perhaps most importantly, we’re happier and less stressed.



















Homemade matcha latte

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I never fancied myself much of a matcha drinker. I didn’t love the chalky texture, and found it bitter in a way I didn’t enjoy.

Then, I discovered Shuhari Matcha Cafe and MatchaBar in Silverlake. I will always try something healthy more than once hoping to develop a liking for it (though I’ve given up trying with kombucha), so I strolled in and ordered up a latte over ice – and just like that, a new addiction was born!

Matcha Latte in a blender:


1.5 cups of milk (your choice – I love almond)

1 tsp matcha powder (shop around for a ceremonial-grade organic brand)

coconut sugar to taste (or black sugar, if you can find it)


Heat milk to just under boiling (skip this step if you prefer it cold – I do!)

Pour milk into blender

Add Matcha powder to blender

Blend at lowest setting for 15 seconds until smooth and frothy

Health benefits of matcha:

-in animal studies, it shows a protective effect on damaged liver and kidney cells resulting from Type 2 diabetes by decreasing glucose, triglyceride, and total cholesterol levels, and through its antioxidant activities.

-in a literature review of various studies on green tea, among which matcha is a standout with its higher levels of active ingredients, the following benefits were observed:

  • aids in weight loss
  • boosts immune health
  • anti-inflammatory properties help improve symptoms of arthritis (both rheumatoid and osteoarthritis)
  • has the potential to slow the progression of Alzheimer’s
  • has shown neuroprotective qualities that may be helpful in Parkinson’s
  • L-theanine (higher levels are found in black tea) helps us adapt better to stress, elevates mood
  • has been shown to prevent cavities, strengthen gums, and freshen breath
 Find out where your matcha comes from:
  • Visit the website of the company selling your matcha. The best matcha shops will post their quality standards and a certification of radiation testing results. You can also inquire as to what region it was grown, and look it up on a map to see how far it is from Fukushima.
  • If you are interested in digging through the most current data on radiation in Japan, Japan’s Ministry of Health continues to post updates weekly and monthly with testing results for levels of radioactive contaminants in tea.
  • Here’s an interactive map of radiation in Japan by region (this map is from April 2011, 1 month after the nuclear accident).

Click here to learn even more about green tea!

[All written contents are copyright 2017 by Vivian Kanchian], Holistic Nutrition Expert.


No reuse or re-publication without permission. Please note that the information provided on this site is intended for informational purposes only. Nothing contained herein is intended to treat, diagnose, prevent, or cure any illness or medical condition. Consult a doctor before beginning any diet or exercise regimen or before taking vitamins or supplements. Statements on this site have not been evaluated by the Food and Drug Administration.

Marijuana as dangerous as heroin? C’mon!

As I write this, over 44 U.S. states have adopted medical marijuana laws and 8 states have made it legal to use recreationally. YAY for progress!!!

So, how did marijuana come to be viewed as dangerous in the first place? During times of growing anti-drug hysteria, former President Richard Nixon was able to pass the Controlled Substances Act in 1970, which remains in effect until today. The passing of this act suddenly took marijuana from a legal drug (in the early 20th century) to a Schedule 1 drug, right next to heroin. Even cocaine and methamphetamine are considered less dangerous by this categorization.

In states that have since legalized marijuana, lawful dispensaries continue to be treated as criminal enterprises. Banks cannot legally accept deposits from these businesses, yet the federal government insists on collecting their tax dollars. If they don’t pay, they face fines to the tune of double what a so-called “legal” business would have to pay. In other words, marijuana dispensaries must obey the law to a T, but are given none of the benefits and protections that a taxpaying business would normally enjoy. In fact, their jobs are made harder through all sorts of ‘red tape’.

Let me tell you why I feel so *passionately* about this topic. We all have heard of people dying of overdoses from methamphetamine, prescription opioids or cocaine – but marijuana? I don’t think soooo!! Not only has marijuana not killed anyone, but it has helped countless people with epilepsy and other neurological conditions, mood disorders, chronic pain, and inflammation. It does this without any of the harmful side effects associated with many prescription medications, and in fact, it has been shown to have many beneficial “side effects”.

So, why all the fuss over legalization?

In a TIME Magazine article published last year, researchers found that doctors in a state where marijuana is legal ended up prescribing an average of 1,826 fewer doses of painkillers per year. (Huge blow to pharmaceutical companies, amirite?)

Let’s take a commonly prescribed opioid medication and compare the side-effects with CBD, a non-psychoactive (won’t make you high) form of marijuana:

Oxycontin:                                                                              Cannabidiol (marijuana):

Attempted and completed suicide                                   Dry mouth

Overdose                                                                               Low blood pressure

Seizures                                                                                 Lightheadedness

Addiction                                                                               Drowsiness


Life-threatening respiratory depression

Increased liver enzymes


Pharmaceutical companies like to say that marijuana hasn’t been tested rigorously enough. But why is that? Such studies are painfully slow to be approved and completed (currently, all federally approved studies share a single cannabis supplier at the University of Mississippi). Also, they’re expensive. Since a plant cannot be patented in its natural form, no one is interested in funding a study because the end result wouldn’t be profitable. Still, many companies have found sneaky ways of getting around this law, by formulating products that contain only isolated parts of the plant.

In another TIME Magazine article, scientists say marijuana should be made easier to study, citing “anecdotal patient reports, increasing numbers of legitimate clinical case studies, and large amounts of preclinical studies that all indicate tumor-fighting activities of cannabinoids.” In one study, a compound in marijuana was found to slow the progression of Alzheimer’s disease and other cognitive disorders. Researchers say further studies are essential to determine proper medicinal dosages, and to learn which parts of the plant are beneficial for which conditions.

I believe that people deserve to have options – especially when that option has been used safely for a much longer timeframe than say, Oxycontin.



Demand deforestation-free groceries

The bad news first: Tropical deforestation accounts for about 10% of the world’s global warming emissions, and contributes to habitat loss and species extinction.

The good news:  The demand for palm oil (found under different names in so many food and non-food items) is expected to double by the year 2020.  If grown on degraded, mineral rich (instead of forested peat) land, it CAN be a sustainable product.

Please don’t waste another minute to sign this petition to help save our tropical forests and protect our planet.

(Consuming a little less on an individual level never hurts, either).

Thank you for taking the two minute challenge to be the change you wish to see in the world!


Collagen Hydrolysate : What Does the Science Say?

Collagen Protein, also known as collagen hydrolysate (CH), is a pre-digested protein supplement made up of the building blocks of protein: amino acids. It’s an animal-based food (cow, porcine, fish) very similar to jell-o gelatin, but has been processed differently to easily dissolve into hot or cold liquids and does not solidify when chilled. This makes it a super easy meal on the go!

CH is particularly rich in the amino acids proline and glycine [7], which have been linked to a wide array of health benefits discussed below.

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Proline is known to improve symptoms of osteoarthritis (OA), and aid in tissue repair. Collagen is made up of 15% proline, which also helps maintain the integrity of skin.

Glycine is involved in a whole host of bodily processes including liver detoxification, gut health, weight loss/ management, and improved sleep.

With all the hype that’s been surrounding CH lately, let’s get right down to the nitty gritty– which health claims does the scientific evidence support?

Claim #1: Tighter, firmer, more youthful skin

What the science says:

If you’ve got an aversion to needles, and prefer not to try the facial fillers… this news may come as a big relief!

A 4-week study of women aged 35-55, found that a daily intake of just ½ to 1 teaspoon of CH resulted in a significant improvement in skin elasticity. The improvements continued to remain sizeable at 8-weeks, though supplementation of CH had been discontinued [5].

In another 4-week study of women in their 30’s, supplementation with ½ to 2 teaspoons of CH resulted in a substantial improvement in the moisture content of facial skin [6].

Claim #2: Joint health

What the science says:

In a 2008 study [1], a group of otherwise healthy athletes with activity-related joint pain showed marked improvements in joint pain at rest, and when walking, standing, carrying objects, and lifting. CH could prove a useful addition to an athlete’s recovery regimen.

A 2010 study [2] showed that supplementing with 2tsp enzymatic hydrated collagen is therapeutically superior to glucosamine sulfate in alleviating OA symptoms.

Claim #3: Weight management and/ or weight loss

What the science says:

In a 2008 issue of The European Journal of Pharmacology [3], glycine is said to possess powerful anti-inflammatory properties, and has the ability to increase the protein adiponectin. Also considered a hormone, adiponectin is a key player in regulating glucose levels, and making sure those fatty acids get broken down. This can be particularly useful in cases of obesity and diabetes Type 2.

A 2002 study [4] showed that oral administration of glycine improved insulin sensitivity.


What the science says:

Claim #4: Improved sleep

What the science says:

The high glycine content in CH may be useful in improving sleep quality, and shortening the amount of time it takes to fall asleep. A 2012 study showed that just 3g (a little more than a half teaspoon) of glycine taken before bedtime helped to improve sleep quality in those with light insomnia and occasional sleep restrictions [8].

Claim #5: Gut health

What the science says:

 A 2002 study using rats revealed that rinsing damaged intestinal tissue with a 20% glycine solution prevented the injury from progressing to a breakdown of gut barrier function- a commonly observed condition in the seriously ill [9].

Claim #6: Aids in liver detox

What the science says:

Glycine is an important component of the antioxidant glutathione (GSH), which helps prevent cell damage. GSH is also a major player in Phase II liver detoxification. In this phase, previously fat soluble toxins are made water soluble, allowing the body to purge them via urination. High doses of CH have been shown to significantly improve the results of certain blood markers in those with chronic fatty liver disease [10].

Can I use CH as a meal substitute?

With about 6 grams of protein per tablespoon, CH is a convenient way to add bioavailable protein to the diet. Because it contains only 8 of 9 essential amino acids, I recommend it be taken in addition to a balanced diet. CH contains no tryptophan, and is low in isoleucine, threonine, and methionine [7]. Alternatively, fortified CH drinks are available now, and are frequently used for those requiring wound healing and for elderly populations who need extra help maintaining lean body mass. In a study comparing whey protein to a fortified CH drink, CH came out on top for increasing the amino acid profile in a group of women in their early 70’s over a period of 15 days [11].

Generally speaking, how much should I take?

Both gelatin and collagen hydrolysate are considered highly digestible, though CH is molecularly much smaller in size and therefore, could conceivably be absorbed by the body in a shorter time span.   For the average person, ¾ to 1 tablespoon daily should do the trick.

Are there side effects?

Side effects can include digestive disturbances (bloating, diarrhea, flatulence), and are usually seen with much larger doses.

All written contents are copyright 2015 by Vivian Kanchian], Holistic Nutrition Expert.


No reuse or re-publication without permission. Please note that the information provided on this site is intended for informational purposes only. Nothing contained herein is intended to treat, diagnose, prevent, or cure any illness or medical condition. Consult a doctor before beginning any diet or exercise regimen or before taking vitamins or supplements. Statements on this site have not been evaluated by the Food and Drug Administration.














Oxygen: Life’s Most Important ‘Nutrient’

Written by Vivian Kanchian- Holistic Nutrition Expert- for


Special thanks to Paul Pitchford (Author of ‘Healing with Whole Foods’) for his kind collaboration.

Oxygen: Life’s Most Important ‘Nutrient’

 Humans can survive a few weeks without food, a few days without water, but can only go a few minutes without oxygen before it’s all over.

Oxygen makes up over 90% of our body’s water weight, and well over half of our total body weight is from water. It should come as no surprise then, that oxygen is absolutely essential to life. Some of the important ways our bodies use oxygen include:

  • Metabolizer– Burning the food we’ve eaten to make energy. (Without it, we couldn’t move)
  • Carrier– To form red blood cells. (Without enough of it, we could become anemic)
  • Precursor- Oxygen is needed to use Vitamin C. Vitamin C is a major antioxidant and is one of the ingredients the body needs to make collagen which keeps our joints lubricated and our skin glowing. (Without enough of it, the aging process would be accelerated)
  • Purifier- oxygen destroys germs, viruses, amoebas, parasites, fungi, and yeasts. It also helps break up and move any stagnant accumulations (edema, mucus, cysts, tumors, arterial plaque). (Without it, our immune systems would become susceptible to constant invasion)
  • Disruptor- Oxygen helps keep things flowing/ prevents stagnation. Oxygen-rich blood, when driven to the body’s many organs helps maintaining their vitality and functionality. Studies report that the oxygen flowing to the brain as a result of exercise helps to safeguard the brain from the memory-loss associated with Alzheimer’s and dementia [1].

Most everyone could benefit from upping their oxygen supply using some or all of these natural methods:

-Regular physical activity/ exercise (30+ minutes of moderate exercise per day almost every day).

-Meditation/ yogic breathing.

-Eating less and/ or fasting.

-Eating a mostly plant-based diet (esp. garlic, ginseng, unrefined aloe juice, chlorella, barley).

-Turkey tail, reishi, shiitake, champignon mushrooms.

Occasionally, more serious conditions (AIDS, cancer, arthritic diseases, candidiasis, mononucleosis, herpes, hepatitis, and nervous system disorders) call for an extra oxygen boost. In these instances, one of the following hyper-oxygenation therapies may be considered (under proper medical supervision):

Hydrogen peroxide (H2O2) * – 3% Food grade hydrogen peroxide (FGHP) has proven effective in cases of :

-Severe candidiasis and associated allergies.

-Vaginal yeast infections (blend 3% FGHP and water in a 1:2 ratio to make a retention douche; douche for 5 minutes once weekly).

-Acne, ringworm, fungal infections: dab 3% HP on a cotton ball and apply to affected area (avoid eyes).

-Athlete’s foot (blend 3% FGHP and water in a 1:2 ratio; soak feet once every evening).

-Spray a few drops of 3% FGHP on toothbrush, then dip in baking soda to make a homemade toothpaste that kills oral bacteria, strengthens gums, and whitens teeth.

-Topically apply an HP-containing aloe vera gel to an infected or injured area.

* Note: HP is contra-indicated in anyone taking immuno-suppressants

Ozone (O3):

Ozone gas has a long history of use in the United States. Initially discovered in 1840, it was used for the first time in 1856 to disinfect hospital rooms and surgical equipment. Later, it was used in Europe to disinfect drinking water of bacteria and viruses. In 1892, The Lancet (UK medical journal) published an article about ozone therapy for tuberculosis. And during WWI, ozone was a cheap, effective, and easy-to-use method of disinfecting wounds. The American Journal of Surgery published an article in 1947 showing UV blood irradiation’s (ozone’s sister therapy) near 100% cure rate for early to moderately advanced cases of pyogenic infections in 450 hospital patients. Currently, ozone therapy is available in certain states. To find a practitioner near you, click here.

Currently, ozone is administered in the following ways:

  • Major autohemotherapy (MAH)- 6-12oz. of blood is taken from a patient, infused with ozone gas, and re-injected back into the patient. Studies have shown this form of ozone therapy to be useful in these conditions:

-dry age-related macular degeneration (AMD)

-hepatitis C

-shingles [9]

  • Prolozone (PZ), a therapy that combines a homeopathic blend of anti-inflammatory agents together with a highly active form of oxygen (O3/ ozone) has been used for decades in Germany to help safely and effectively restore mobility and heal and regenerate joints, tissues, ligaments, and tendons.
  • Blown into the rectum or bladder in gas form.
  • Applied topically in an olive oil or aloe vera base.

Some conditions that respond favorably to PZ include [8]:

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Scientific research:

-The FDA currently recognizes ozone (in gas form) application as an antimicrobial agent in food processing and agricultural production, and to purify bottled water.

-A 2015 study involving 32 rats showed that pre-treatment with ozone helped to increase blood circulation to tissues by boosting antioxidants and nitric oxide (NO) levels in the kidneys. [2]

-Ozonated water has proven an effective antimicrobial for use in root canal procedures. [3]

-Dissolved ozone has been shown to decrease (and with triple treatment, to fully eliminate) the resistance of antibiotic resistant strains of mycobacterium in vitro. [4]

-Administration of IV ozone in 35 women showed an immunomodulatory effect [5] by decreasing antibodies.

-Ozone in specific doses has been shown to selectively inhibit the growth of human cancer cells [10].

-Ozone therapy showed a significant reduction in Hepatitis C associated symptoms, normalizing ALT and AST liver enzymes associated with Hep C infection, and a disappearance of HCV RNA virus in 25-45% of patients. [6]
-While formal studies do not yet exist on ozone’s ability to kill Ebola virus, this website [7] contains a long list of evidence-based studies that point to its robust anti-viral capacities, which certainly make it worthy of further investigation. I recently spoke with a local Naturopathic Doctor who visited Sierra Leone, and claims to have successfully treated patients infected with Ebola.

All written contents are copyright 2015 by Vivian Kanchian, Holistic Nutrition Expert.



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