Children, ADHD, and Sensory Disorders


It is any parent’s greatest wish to see their children happy and healthy. There is nothing more joyful than seeing a carefree, innocent smile light up your child’s face. Read more

Leaky Gut and Autoimmune Disorders


Your gastrointestinal system is an incredible design. It contains endocrine (hormonal) and immune system cells. It cooperates with beneficial bacteria to break down food and protect against harmful pathogens. Read more

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Would You Rather Burn Fat 1 Hour, or 36 Hours?

February 1, 2012 Dr. Barbara Kaiser, DC, CCWP Aging, Athletes, Balanced living, Stress, Wellness 2 Comments

If you want to burn fat, you need to turn on your fat-burning switch. Intensity is the key! If you’ve heard of burst training, or interval training, you may think it’s just a fad. Maybe not. Here’s why. When you start an activity, you burn through stored sugars first, then switch over to burning fat. When you’re walking or jogging, you’re in the fat-burning zone. When you’re done, you go back to burning sugars, which means you will either crave carb-heavy foods, or you will break down your muscles for energy. The intensity of this activity changes your hormones so you continue to burn fat for 36 hours after you leave the gym. After a session of burst training, your growth hormone increases, you remain in fat-burning mode, and you maintain your muscle mass.

How to burst train: Do 3 or 4 sets of 30-60 second periods of high-intensity exercise, followed by a few minutes of rest. The intensity level is high enough if it is difficult for you to talk during activity. If you are well-conditioned, you may need to rest only 1 minute. If you are less conditioned, you may need to rest 5 minutes. Each session of burst training should take you 10-15 minutes. Do this 3 times per week. If you do it more often, you will interrupt your body’s recovery and decrease your growth hormone, which takes you out of fat-burning mode.

You can do any activity you want: running, climbing steps, using a treadmill or elliptical machine. At home, you can do squats and push-ups. If you need to take things slower, you may be setting your treadmill on a 7% incline at 3 mph. Or, you may just climb two flights of stairs. If you’re in good condition, try burpees. Jump up as high as you can with your arms overhead, then do a push-up. Bring your feet forward to meet your hands, and jump straight up again. For more intensity, jump both feet together to switch positions.

Exercising with intensity strengthens your heart and helps you burn fat. It also takes less time out of your schedule. Can you carve out 45 minutes a week to stay in your fat-burning zone?

About the author: Dr. Barbara Kaiser, DC, CCWP, is a wellness-certified family chiropractor at Vital Life Chiropractic in Eagan, Minnesota.


How to build a titanium immune system

October 5, 2011 Dr. Barbara Kaiser, DC, CCWP Balanced living, Healing, Immune System, Nutrition, Stress, Wellness Leave a comment  

Fall is here, so arm your body against colds and flu! Believe it or not, your body has the power to fend off illness. Natural ways to strengthen your immunity include:

  1. Cut back on sugar. Sugary foods break down quickly into simple sugars. Your body responds to this with a spike in insulin, which suppresses your immune system. Avoid foods like sodas, fruit juices, breads, pastas, and sweets, especially when you are feeling ill.
  2. Eat your fruits and veggies. The nutrients in fresh fruits and veggies support the function of your immune system, so it can ward off invaders. If you feel that you’re “coming down with something,” eat fresh oranges. Vitamin C is actually a complex of beneficial chemicals, and typical vitamin C supplements only contain one of these chemicals (ascorbic acid). Whole foods and whole food supplements are superior sources of nutrients.
  3. Manage your stress levels. When we are anxious or irritated, we release stress hormones to prepare for a “fight-or-flight” response. This suppresses the immune system, because the body can’t fight against external threats (even imaginary ones) and internal invaders at the same time.
  4. Exercise daily. Even if it’s just 10 minutes of jumping jacks, push-ups, and squats, get your heart rate up and break a sweat! Not only will this relieve stress, it improves your body’s circulation. It also gives you a reason to get outside.
  5. Get some sun every day. Sunshine helps to build vitamin D in our bodies. Many of us think sun exposure is not healthy, but humans evolved with daily sun exposure for thousands of years. Get 10 minutes of unprotected sun exposure each day in the summer. In Minnesota, we need 20 minutes or more in the winter months.

Next week, we’ll discuss advanced ways of strengthening your immune system. Today, we discussed “self care,” or what you can do on your own. Up next: health care to strengthen your immunity. Power up!

About the author: Dr. Barbara Kaiser, DC, CCWP, is a wellness-certified chiropractor at Vital Life Chiropractic in Eagan, Minnesota.