Categories
Health

Setting Smart Health Goals in 2021

Setting Smart Health Goals in 2021
Bottom Line:
Have you ever felt like you were working hard but weren’t making any progress towards your goals?
You’re not alone.
Most people feel that way each year around this time.
They set goals, take a few action steps, but never seem to accomplish very much. Often the problem isn’t
a lack of motivation… it’s just that they haven’t set smart goals.
Smart health goals make it easier for you to clarify your thoughts, focus your efforts, use your time to your
advantage, and increase your chances of not only achieving but surpassing your expectations!
Why it Matters:
Living a healthy life is more than just being free from pain.
Setting health goals, stretching your comfort zone, and celebrating small wins are important parts of a
fulfilling life.
As you plan your New Year’s resolutions for a healthy 2021, plan SMART goals.
 Specific: Make your goals specific for more effective planning.
 Measurable: define how you are making progress.
 Attainable: make them reasonable to accomplish.
 Relevant: your goals should align with your values.
 Time-Based: set a date of completion.
Next Steps:
There is no better time than right now to begin setting goals to improve your health this year.
Living a healthy life is a journey, so be sure to celebrate each step of your progress, no matter how
seemingly small.
And know that our practice is here to help guide you along the way! If you have a health challenge or an
ache or pain that’s holding you back from reaching your goals, let us know. We’ll be happy to help!
Science Source(s):
Smart Goals: How to Make Your Goals Achievable. MindTools. 2020.

Categories
Health

How to Cultivate a Positive Mindset in 2021

How to Cultivate a Positive Mindset in 2021
Bottom Line:
Mindset is the #1 predictor of success.
The conversations that you have with yourself that play a major role in determining your growth.
And thinking that you can’t do something can become a self-fulfilling prophecy that prevents you from
acting and making the decisions you need to live your best life.
The good news is that there is good news!
Why it Matters:
You can change your habits, beliefs, and transform the way you think.
When you do, you’ll be able to look at the world with a new perspective, and that alone can empower you
to become the person you know you can be.
Pay attention this week to the thought loops that play in your head and try to be more conscientious about
what you tell yourself. This small change will help you cultivate a more positive mindset in 2021.
Did you know…
 Negative emotions may weaken your immune response.
 Positive thinking can help you more effectively manage stress and contribute to improving your
overall health.
 In fact, a positive outlook has been attributed to a 30% decrease in the likelihood of one day
experiencing a cardiovascular event.
Next Steps:
Cultivating a positive mindset isn’t just a lackadaisical, “granola” way to approach life.
New research on the mind-body connection has shown us that our mental health impacts much of our
physical health, and a positive mindset can lead to improvements in your overall health and well-being.
Speaking of that mind-body connection, if you have a health challenge or some other aches and pains
that are weighing on your mind, let us know. We’re here to help!
Science Source(s):
Positive thinking: Stop Negative Self-Talk to Reduce Stress. Mayo Clinic. 2020.
The Power of Positive Thinking. Johns Hopkins Medicine. 2020.

Categories
Fitness Health

Increasing Your Energy in 2021

Increasing Your Energy in 2021
Bottom Line:
Have you found yourself tired and drained at the end of each day?
It may be easy to grab a second (or tenth?!) coffee or energy drink but boosting your energy level doesn’t
mean you need to rely on caffeine.
Creating smart, healthy habits each day can help increase your energy level, mental focus, and
endurance.
Why it Matters:
When you walk through the grocery store, you may notice dozens of products designed to increase your
energy level lining the shelves.
Many of these synthetic stimulants aren’t healthy, and some can even become addictive.
Instead of that daily quick fix, it’s better to take a step back and consider the effect that your stress levels,
exercise frequency, and diet can have on your energy levels.
 Being stressed out consumes a ton of energy. Bringing down your mental stress levels with a
relaxing activity like meditation and your physical tension with some quick physical therapy in the
form of chiropractic care can help you reclaim that energy.
 Daily exercise can help you sleep better, elevate your mood, and further improve your energy
levels by boosting the amount of oxygen circulating in your body.
 Eating foods with a low glycemic index (where sugar is absorbed slowly) can help you avoid a
crash after meals and snacks, keeping you more energized throughout the day.
Next Steps:
Developing an awareness of your daily habits and making small changes can result in big changes.
Start with avoiding using caffeine as a crutch and instead making positive lifestyle choices like those we
just mentioned – and if you have questions or would like our specific natural supplement
recommendations, just let us know.
We’re here to help!
Science Source(s):
9 Tips to Boost Your Energy — Naturally. Harvard Health Publishing. 2020

Categories
Fitness Health Nutrition

How to Lose Weight in 2021

Losing weight Effortlessly

New Years resolutions don’t really work and the reason they don’t work is simple. People make really lofty goals that are so far removed from their current way of life that it’s a recipe for failure. Another reason is that humans in general are motivated by fear.

Humans have an autonomic nervous system that controls the entire nervous system network in the body via the connection between the central nervous system and parasympathetic nervous system.

The sympathetic nervous system is responsible for fight or flight. That feeling that drives you when you are scared or afraid of what is to come.

The parasympathetic nervous system drives you based on rest and digest. Your digestive system runs most efficiently when you are not moving and it can focus all of your blood and energy on digesting your food.

So let’s say that you want to lose weight in 2021 – your best strategy is to use this nervous system to your advantage. Here’s how:

Write Down Why You Need To Be Healthy

The number one killers in America are not from strange viruses and bacterium. It is from:

Heart Disease

Stroke

Cancer

Diabetes

If you want to live a long and healthy life and lose weight in 2021, then you know obesity and a sedentary lifestyle are not the way to go about it.

In order to life long with good quality you must work to eat right, exercise and maintain a positive mental attitude.

Take a few minutes and write down which chronic diseases really scare you and what would happen to you if you were diagnosed. Read some horror stories and generate some healthy fear.

Slow Down At Meal Time

Know we know that the parasympathetic nervous system is responsible for the digestion in the body and it prefers to work at rest.

This is why you feel sluggish after eating and you want to take a nap.

When we properly digest our food, we are allowing our body to access nutrients, create new cells and tissues, create hormones and important signaling molecules. Also we help to move the waste products through the body more efficiently.

Easy ways to help your digestion

Eat sitting down at a table

Chew slowly and methodically

Give yourself plenty of time to eat and digest

Do not eat in the car

Do not eat in a rush

Think about what you’re eating and why

So that’s it. If you follow these two simple steps to lose weight in 2021 then you will find yourself much happier and healthier in 2022.

Categories
Health

Morning Gratitude

Gratitude is the practice of thinking about all the people, opportunities and material wealth that you have been blessed with. It’s not always easy when there is much negativity surrounding you to keep a positive mental attitude. If you start a simple practice of morning gratitude it will transform your life from the inside out.

What To Do:

When you wake up each day, start by keeping your eyes closed and mentally go through all the people who help you every day, your parents, your kids, coworkers, staff members and thank each person individually and be specific about why they are important to you.

Next go through your material possessions like house, apartment, clothes, food, and be sure to be thankful all of the extras that you don’t need to survive but you have anyways.

Finally, go through all of the opportunities you’ve had recently. Maybe you were able to continue working or you took a trip. Sometimes it’s the small opportunities we can be most grateful for.

Gratitude is the quickest way to success fast. If you are at home googling how to make money fast from home or how to be more successful in 2021 then try adding this free and easy method to your morning practice. It will take you about 10 minutes at the most and you will feel so much better.

Not to mention, it helps to start hard wiring your brain body connection to look for these opportunities. You’ll start seeing more good people to connect with, more business opportunities, more ways to make more money.

It’s a skill that we develop when we want to move ahead and succeed, when we want to make money online or make more money for 2021 we need to begin within by creating the environment.

If this all sounds a little far fetched for you then you have nothing to lose but pride. We could all benefit from a little less pride. Work on first being open to making these changes and committing a few days a week for the rest of the month to morning gratitude.

Trust me it’s better than spending the morning reading the news or worrying about something that will probably never happen.

Categories
Nutrition

WFPBLF

Whole Food Plant Based Low Fat

I know I just posted a blog post on bone broth.

Ok, so what happened?

I went down the rabbit hole after reading/listening to some great information from Pam Popper. Pam is a naturopath who works/lives in Columbus, Ohio. She is an advocate for a whole foods plant-based low oil diet.

A whole food plant-based low oil diet is strongly advised by most cardiologists and cardio-thoracic surgeons.

For many years I have lived a whole food plant based diet, it wasn’t until recently that I tried meat and animal products again.

I did that for a few years from 2017 to mid 2020 and then I had a crisis of ethics. I could not continue eating in a way that I was sure was contributing to the degradation of my health.

It is in September that I recommitted to the WFPBLF lifestyle and I have felt amazing ever since.

I started using Engine 2’s meal planner which allows you to copy all ingredients into a single spread sheet that you can send to your local grocer.

This helped me to jump start to my way back to health.

Living this lifestyle for the past three months has already had a profound effect on my health. My cycle has become more regular and the inflammation I experienced after having major surgery was much less than the normal patient.

It’s delicious and satisfying to eat this way.

Categories
Health Nutrition

Bone Broth Fasting: What is it, and does it live up to the hype?

Fasting of all varieties has quite quickly become all the rage among Instagram fitness influencers and nutrition-aware doctors alike. The simple practicing of going without food for a pre-determined amount of time sounds easy enough, but there are more and more varieties of fasts popping up every day. One particular fast that has gained some popularity is the bone broth fast. Let’s take a look at what this fast is and if it’s right for you.

Intermittent Fasting

Because the bone broth fast is a type of intermittent fast, it makes sense that we should get familiar with what exactly that is. Intermittent fasting refers to a type of fast in which you go without food for a portion of the day — but usually not an entire day. Some varieties of fasting include alternate fasting (eating every other day) the warrior diet (fruits and veggies during the day and a big, protein-rich meal at night) and, the most common form, 16/8 fasting. This method refers to fasting for 16 hours out of the day, with an 8-hour “feeding window.”

Intermittent fasting has gained followers for a variety of reasons. One of the most popular reasons is its ability to help with fat loss and positive metabolic changes in the body.

Intermittent fasting allows the body to burn excess stores of fat because of the unique conditions that fasting creates. In the simplest terms, your body uses fat for fuel when it doesn’t have access to food. In particular, when the body is deprived of glucose it tends to reach for its fat stores for extra energy. This is why ketogenic diets — which involve consuming low to no carbohydrates — allow for such a great deal of fat burning.

Intermittent fasting is also used for its ability to improve blood sugar. Insulin is what is responsible for transporting glucose in the body. Some evidence shows that fasting on a regular basis allows the body to regulate its insulin use and reduce total blood sugar levels — meaning sugar is used for fuel instead of being stored by the body as fat.

Fasting has likely become popular in the fitness industry for a few reasons. For one, most people are tired of being sold another diet fad or weight loss pill. Instead, they would rather spend time understanding their bodies and making the right choices and adjustments to their fitness and nutrition as necessary. In addition, fasting can be incredibly convenient. Most people grew up being incessantly told that breakfast is the most important meal of the day — a factoid most likely propagated by the cereal industry. Fasting has shone light on the health benefits of skipping breakfast — a choice that most of us are happy to make, as it means a few extra minutes of sleep and less cooking.

Bone Broth

Now let’s take a look at bone broth and how it plays into the fasting dynamic. If you’ve strolled through Whole Foods recently, you’ve likely seen an end-cap fridge filled with dark brown bottles of broth nestled next to the kombucha and coconut water. Many people are understandably turned off to the idea of slurping down a jug of cold broth — so why is there such a high demand for it?

As it turns out, bone broth has a variety of incredible health benefits. Their health benefits draw largely from the fact that they are derived from highly nutritious parts of animals that we don’t normally consume — in particular, bones. However, bone broth also contains skin, tendons and ligaments that would normally be tossed out of a butcher shop. As bone broth cooks, valuable nutrients like collagen, proline, glycine and glutamine all end up in the jar of broth you can find at your local grocery store.

Bone broth can be bought at the store, but it’s completely feasible to make yourself. You should purchase grass-fed bones from a local butcher. Once you’ve got your bones, boil them in water, seasonings, a few tablespoons of apple cider vinegar and simmer for around 24-48 hours.

Bone broth does incredible things for the joints due to its rich collagen content. Our joints experience a good bit of abuse as we age, and the more collagen we consume, the less damage they will generally take. In addition, the gelatin present in bone broth stock — the same stuff Jell-O is comprised of — is a necessary lubricant for joints.

In addition, gelatin is great for the gut. It can help restore the sensitive lining of the stomach that is so often degraded, and it can help with food sensitivities and with reducing inflammation. Because bone broth comes in liquid form, it is easy to digest and therefore is readily consumed and absorbed by the body.

Using bone broth while fasting

Bone broth can be an incredible addition to any fasting protocol, provided you take the right steps. When used as part of a fat loss protocol or as a “detox” tool, bone broth can be helpful in a fasting protocol. Bone broth is particularly useful for extended fasts of one day or more in which the person fasting needs a bit of calories and protein to make it through the fast without giving the body a lot of junk food to process.

Most people begin with a 2 or 3 day fast consuming nothing but bone broth and water. It’s completely acceptable to start with just one day as well or to replace one meal with bone broth. It’s also recommended to consume bone broth from a variety of sources (for example, consuming chicken and beef one broth.)

Bone broth with additives like ginger and turmeric will provide a great deal of anti-inflammatory benefits as well. You can also and pink Himalayan salt if you’d like. All of these will contribute to both the health benefits and flavor of your broth.

In addition, remember that you are fasting anything other than bone broth, so if you’re drinking coffee, make sure to leave the cream or milk out (and especially the sugar.)

Benefits of bone broth fasting

Fasting with the addition of bone broth has many benefits. Let’s take a look at a few of the most compelling.

1. Improves digestion

Because bone broth is a rich source of collagen, it can help restore the lining of the vital GI tract. Collagen helps soothe the GI tract and can be a major help in healing leaky gut syndrome. In addition, the gelatin present in bone broth is known to help with food sensitivities and allergies. The gelatin also promotes probiotic balance and allows for a favorable digestive environment in the gut.

Because fasting with bone broth allows your body to receive the nutrients from the broth without other additives, your body can more easily absorb these nutrients.

2. Helps preserve muscle

As stated previously, intermittent fasting can include a two or even three day fast. It’s possible that muscle mass could be accessed by the body as a source of fuel during this time, especially if you’re active during the fast. Supplying your body with protein and calories from bone broth can help reverse this unwanted effect.

3. Help with sleep and memory

The amino acids that form the building blocks of protein present in bone broth allow for the production of hormones that help us sleep deeply and be mentally sharp and aware. Glycine, in particular, has been found to help patients who struggle sleeping get deeper sleep.

Bone broth also contains important nutrients like potassium and magnesium, both of which are crucial in energy production and muscle and cognitive functions.

4. Can boost immunity

Doing a bone broth fast allows the good bacteria in your gut a favorable condition to live. High bacterial content is generally associated with a stronger immunity, as well as weight and hormone balance. Probiotics can help reduce inflammation in the body, which is a major cause of illnesses of all kinds.

5. Is more sustainable than other kinds of fasting

Many fasting protocols are designed to be short-term, which means that you usually don’t need extra vitamins or nutrients during them. After all, fasting is completely depriving your body of just about anything other than water to allow it to work through its normal processes more efficiently. However, doing a two or three-day intermittent fast with bone broth can be a great way to experience the benefits of long-term fasting without the brain fog or other negative effects associated with it. Bone broth is incredibly rich and complex in its nutrient content, and thus provides the perfect fuel source for fasting. It’s also fairly low-calorie, meaning your body does not have to process through a large portion of food.

As always, consult a doctor

While bone broth fasting is a great option for many people, you should always consult with your own doctor before making significant changes to your diet. Make sure you consult a professional before you decide if this method is the best for you and your lifestyle.

Categories
Health Nutrition

Soft Cleanse by OHS

I first heard about OHS a few years ago from a colleague. Optimal Health Systems is supported by Dr. Brimhall and Dr. Harris. Dr Harris is considered the expert in methylation and he uses the methylation and genetics testing kit to get to the root cause of many chronic issues.

I have not attended these seminars but decided that I should take some time to detox my body before my upcoming jaw surgery in the fall.

For the past month I took:

Female +B

Opti-Para

Opti-Mito-Force

Soft Cleanse

This review is on the soft cleanse. It comes in a neat and clean box that allows you to punch out a hole in the bottom and the supplements are on a roll that you tear off each morning and evening. They are labeled morning/evening so you know whether you’ve taken one or two for the day.

Each packet contains 5 pills:

2 FloraPlus

1 Liver Kidney

2 Opti Cleanse and Repair

From OHS website: “The Optimal Soft Cleanse Pak combines two formulas and utilizes a proprietary chlorella herb and patented glutamine blend to aid in cleansing. In addition, it utilizes special pectin fibers, along with nitrogen from glutamine, to aid in the safe removal of debris.”

Key Ingredients & Their Roles
Licorice Root – Support gut, liver and immune health
Psyllium – Bind to and remove heavy metals
Oat Bran – Promote a healthy colon
Celery – Inflammation reduction
Sweet Potato – Natural anti-inflammatory that promotes liver health
Pectin – Bind to and remove heavy metals
Chlorella – Bind to and remove heavy metals
Jerusalem Artichoke – Help detoxify liver
Barberry Root – Natural detoxifier
Dandelion Root – Encourages removal of toxins through sweat, bile and urine
Milk Thistle – Promote a healthy liver”

www.optimalhealthsystems.com

I’ve had a great experience with this soft cleanse and noticed that several key signs of detox were present.

  1. The smell of my sweat changed and became less pungent.
  2. My face has broken out several times and toxins leave through my skin.
  3. I checked my Zyto score and all of my body systems balanced out.

It’s important to detox every 6 months especially in 2020. We have toxins in water, in the air, in our food, basically every thing we do contributes to our toxic load.

Categories
Health Nutrition

DIY: Essential Oil Mouthwash

The Story Behind Essential Oils

Essential oils are quite simply the oil that comes from a plant when you press it extremely hard.  You can extract this oil from herbs, flowers, and roots.  There may be others but these are the most common.  Using plant essential oils has been around as long as there have been plant and human interaction. 

Before the most recent craze of using essential oils for everything from toe fungus to hair serums, we were using essential oils and not even realizing it.  Chewing gum for instance was originally flavored with peppermint or spearmint essential oil. 

Many shamans, natural medicine healers, and early doctors used essential oils quite often to help heal their patients. You might think that we have come a long way since then and why should we go back?

Using Plants in Modern Medicine

Today many great discoveries in medicine are still found using natural plants. There are many botanists, pharmaceutical botanists, medical doctors, and researchers who are looking all over the world for natural cures to diseases and infections.  If nature made it, then surely nature can kill it?

Once a plant, flower or herb is discovered then they bring it back for testing and to learn about its chemical composition.  Let’s say for instance that a plant or herb is very good at curing disease Z, but this plant only grows for 1 month each year on a high up rock in one deserted part of a far away country.  Well then, it only seems natural that we would figure out what makes it so helpful and try to recreate it in a lab.  This would save the natural environment from unnecessary exposure to trucking, development and other unpleasantries.

Since the advent of “modern medicine” this has been the standard practice.  Find something useful and recreate it in a lab for mass production to help as many people as possible.

The Problem with This Solution

There’s always a problem, isn’t there? When we mimic plants and herbs that we find naturally occurring we end up making mirror images of their chemical composition and this doesn’t always mesh the same with our systems.

As the saying goes “nothing like the real thing”. So while, for some very expensive, hard to grow plants and herbs it makes sense to do our best with the chemical copy, when we have the opportunity to grow the ‘real thing’ then we should of course take advantage of this.

The reason this wasn’t always so popular was due to the fact, that making the artificial version has always been more ‘cost effective’ shall we say?

Due to this fact, the corporations making these products decided to go with the artificial version instead and they have been putting some other less desirable additives into these products that we’re consuming as well.

There are so many great website that track this information.  My personal favorite is www.ewg.org .  The environmental working group is committed to providing the general public with the information what is in the products that we are consuming. I think this a great resource for anyone who is concerned. 

Natural DIY Mouthwash with Essential Oils

½ cup distilled water

½ cup 3 % hydrogen peroxide

¼ cup aloe vera juice

10 drops peppermint oil

10 drops spearmint oil

Mix together, store in a glass jar

*do not swallow

Swish in mouth and spit into sink