Benefits of Apple Cider Vinegar

Apple cider vinegar is touted as the super product when it comes to indigestion, leg cramps, acne, dandruff, soothing sore throats, soothing upset stomachs, and even lowering cholesterol.

Amazing, right?

Try this carbonated ACV beverage:

2 cups carbonated water

1 tbsp apple cider vinegar

1 tbsp honey

1 tsp lemon juice

Ice cubes as desired

Gently whisk together ACV, lemon juice, and honey. Stir into 2 cups of carbonated water and ice. Enjoy.

Check out this video on the many benefits: https://www.youtube.com/watch?reload=9&v=akx9xt1tlRA

Meal Planning

Meal planning is a great way to ensure that you eat healthily, and get this: it doesn’t have to be hard! That’s right, despite how overwhelmed many of us become when we think of planning meals for an entire week, meal planning can save you time and money.

Without being prepared, it is easy to end up eating something on the go, like pastries, fast food, or prepared meals. The problem with this is that often grab-and-go options are not the most healthy, and we end up spending a lot of extra money.

The trick to successful meal planning is to be prepared. Follow these steps to get started:

Create a Plan                                                                                                                                                              When you have planned meals for your breakfast, lunch and dinner, it becomes easier to shop and eliminate food waste. Ensure your plan is nutritious and if you don't know how, our meal planning service can help you. 

Pick a Day
Choose a day that works best for you where you will have a good couple hours to prep and prepare your food.

Prepare
Get your food containers ready for each day, and clear out space in the refrigerator for your week of meals.

Shop
You've got your grocery list according to your meal plan and now it's time to head to the market and shop. 

Get to Work
Time to get going! Because you are prepared, prep should be easy.

Why You Should Get Regular Ballancer Lymphatic Therapy

Lymphatic drainage therapy has been around for many decades. As a form of massage that stimulates the lymphatic system, this therapy has applications in various symptoms and conditions. Before we dive into the reasons for regular Ballancer lymphatic therapy, let’s briefly talk about how the lymphatic system works and why Ballancer lymphatic therapy is a vital part of health and well being.

Our lymphatic system works in concert with our other body systems. Although it is twice the size of our circulatory system, it is often not known about or discussed until there is a problem. While it is a large system, it doesn’t have its own pressure or pump to move. Our lymphatic system needs movement of our muscles and interstitial pressure to move lymphatic fluid. We move nutrients and waste through our lymphatic system and when things are not moving as they should, we can experience backed up lymph and develop symptoms. Improper lymph movement can contribute to the development and progression of various conditions. That’s where the Ballancer lymphatic therapy comes in. Developed from decades of medical research and patented therapy cycles, the Ballancer system gently moves the lymph while you relax. The therapy engages your lymphatic system and helps its functions. Briefly, the lymphatic system is involved in fluid circulation, immune function, parasympathetic system function, nociceptive function, muscle function, and absorption and transportation of fat.

So why should you regularly get a Ballancer lymphatic therapy session? Regular sessions benefit every BODY and many conditions. Here are some of those conditions:

Neurological: Headaches, Migraines, vertigo, neuralgia, myopathy

Gynecological: mastopathy (breast pain, swollen breasts, milk stasis, mastitis, etc.), PMS issues, menopause, infertility, pelvic pain, uterine fibroids, endometriosis, varicose veins, hormone-related edema, hormones imbalances

Pre- surgery tissue preparation and Post-surgery tissue healing

Dermatological: wrinkles, skin elasticity and tone, tissue regeneration, skin detox, edema

Gastrointestinal: Bloating, constipation, fatigue

Aesthetics: Cellulite, weight gain, wrinkles

Bariatric: overfat, obesity (works really well with a nutritional therapy and fitness regimen), cellulite

Immune: fatigue, weak immune functions, infections (preventions and recovery)

Sports/Fitness: Inflammation from injuries, edema, lactic acid buildup, muscle pain, nerve pain, muscle spasms

Rheumatological: arthritis, myositis, fibromylagia, fibrositis (tendonitis, bursitis, etc.)

Circulatory: lymphedema

Metabolic: stress, chronic pain, chronic fatigue syndrome, sleeping disorders, alcohol hangover, detoxification, autonomic dystonia, jet lag, hormones imbalances

The list is not exhaustive but hopefully it gives you an idea about the importance of the lymphatic system in health and well-being and the need for regular lymphatic therapy. At our clinic, you can also enjoy cellular therapy at the same time as your lymphatic therapy to enhance your results.

We welcome your questions, curiosity, and inquiries. Start a chat with one of our staff to get them answered and satisfied.

What's In Your Salad Dressing?

Did you know that store bought salad dressings are often packed with bad fats, sugars, and even preservatives?

It’s true. That’s why making your own dressings is the best option to ensure that you are getting good fats without the nasty additives.

Here is a great balsamic recipe to give a try:

-3 tablespoons balsamic vinegar
-1 tablespoon dijon mustard
-1 garlic clove, minced
-1/2 cup olive oil
-Salt and ground pepper to taste

To prepare:
In a small bowl, combine the vinegar, mustard, and garlic. Add the oil slowly in a steady stream, whisking constantly. Season with salt and pepper.

Enjoy, knowing exactly what you are putting into your body!

Health Promoting Lymphatic Drainage

Have you heard about the human lymphatic system?

If you’re like many of us, probably not, unless you are in the health and medical field.

The lymphatic system performs one of the most vital jobs in our bodies. Although you may not know about this system, it helps your body drain excess waste, fluids, lactic acid buildup, toxicants from your tissues. The lymphatic system also helps your immune system with production of immune cells that help your body fight off infections and pathogens.

Do you recall a time when you were feeling unwell and you noticed swelling on the sides of your jaw? Those were swollen lymph nodes that are hard at work holding harmful pathogens. We have lymph nodes everywhere and when they swell, they are an indication that we have work to do to improve our immune health and overall health and wellbeing.

Some massage therapists are trained in lymphatic drainage and you’ll most likely find others who just specialize in lymphatic drainage. This is because the lymphatic system is vital. It is an open secret within the health, wellness, and medical fields.

When chronic health conditions such as cancer, diabetes create edema, lymphatic drainage can help ease the swelling and offer quick relief from the inflammation.

But you don’t have to be dealing with only chronic diseases to benefit from lymphatic drainage. In fact, I strongly recommend it as an integral part of your health and wellness regimen. With lymphatic drainage, you can support your detoxification and cleansing regimen, lower your stress hormones, quickly drop a dress size, improve the appearance of cellulite, address swollen lymph nodes, boost your immune health, and improve your well-being.

Hey, don’t take my word for it though, here’s a snapshot of testimonials from people who are regularly getting lymphatic drainage therapy at our center:

“less neuralgia pain”, “dropped 3 pounds of waste”, “lost 2 inches off my waist”, “cleared up my cellulite”, “my muscles stopped hurting”, “my work out is better and I need less recovery time”, “I feel more energy and vitality”.

Schedule your consultation today and discover how our FDA cleared lymphatic drainage system can improve your health and well-being. There is no purchase obligation, just a conversation with one of us. We look forward to speaking with you.

Breakfast For Your Brain

When you eat breakfast, you are essentially breaking a fast after a night of sleep, so while any type of breakfast is possible, you want to eat something healthy, because you are powering up your day, and replenishing your blood glucose levels after a night’s rest - glucose is your body’s energy source to fuel your body and brain.

Breakfast should be treated as a chance to restore your body and prepare it for the day ahead, so trade in those donuts and toaster strudels for heart and brain healthy foods like hard boiled eggs, oatmeal, chia pudding, and smoothies.

Here's a healthy recipe to try:

1 ounce chia seeds

2 cups almond milk

1 cup of fresh blueberries

1 tsp bocha sweet or monkfruit powder

Add all ingredients to a tall mason jar and mix together. Set in the refrigerator overnight and enjoy in the morning. 

Wash Your Hands For Health's Sake

Most of us know to wash our hands after using the restroom to prevent the spread of germs, but washing hands throughout the day is also necessary to stop the spread of germs and to clean away the transfer of germs from other people.

Regular hand washing helps prevent the spread of germs because:
-Germs can enter the body through the eyes, nose, and mouth, and touching these parts of the body with dirty hands can cause the spread of those germs.
-Germs can get into foods and drinks when someone with dirty hands prepares or consumes them.
-Germs can be transferred to other objects, like doorknobs, handrails, table tops, or toys, and then transferred to another person’s hands.
-Germs can cause digestive distress and respiratory infections.

To ensure that you are getting a proper clean each time you wash your hands: wash with warm water, make sure you get a good lather with your soap, and rub hands together for at least 30 seconds before rinsing off. Wash in between fingers, rinse, and don’t forget to dry hands with a CLEAN towel.

You can stop the transfer of germs to yourself and others by being conscious of how often you soap up!

Why You Should Know The Difference Between Serving Size And Portion Size

Knowing the difference between a serving size and portion size is important for the health conscious, but the reality is, most people don’t know the difference.

Do you?

The sad truth is that the majority of people in the U.S. eat a considerable amount more than is necessary to get their daily nutrients and calories. One of the main culprits for overeating is portion size.

Serving size refers to the suggested serving on a food manufacturer’s label, and portion size, completely within our control, refers to the amount of food we choose to eat. Often we even forego the suggested serving size on a product and wind up eating double or triple based on our idea of what a portion is.

But to maintain optimal health, it is important to have better portion control, and one way to do that is to consider eating closer to what would be determined a serving size.

Here are some portion recommendations for a few common foods:

-1 slice of bread
-½ cup rice or pasta (cooked)
-1 small piece of fruit
-¾ cup fruit juice
-1 cup milk or yogurt
-2 oz. cheese
-2-3 oz. meat, poultry, or fish (this is about the size of a deck of cards)

Do you keep track of what you are eating? Chat with one of our coaches and find out how food tracking can help you achieve optimum health.

NF-kB Inflammatory Pathway Linked to COVID-19 Severity

Since the COVID outbreak, several research have been published about its mutating abilities, risk increases, comorbidities, and susceptibilities. We’ve been intently following studies as they are emerging and of particular interest to us have been the roles of nutrigenomic and inflammatory pathways in this disease.

A study from Boston University has found that nuclear factor kappa beta (NF-kB) inflammatory pathway is primary to the severity and complications of this deadly infection. The in-press copy of this study is available on our COVID tab. Scheduled for publication in the December, 2020 issue of Cell Stem Cell journal, the study found that SARS-CoV-2 infected cells had rapid transcriptomic changes due to NF-kB inflammatory signaling. With this discovery, targeted drug development can be more successful for those infected. But what about prevention and what does this mean for those with chronic inflammation and low grade inflammation?

NF-kB inflammatory pathway has been studied extensively for its influence in disease development. In Functional Medicine, we explore this pathway for its role in disease development as well as nutrients that can inhibit NF-kB inflammation. At the onset of this outbreak, I have been counseling our patients on immunomodulatory and anti-inflammatory protocols. We were not only seeking to support NF-kB but all the pro-inflammatory pathways. I hosted webinars with detailed information about the role of inflammation in disease development and lessons from previous SARS virus and inflammatory pathways. Because there are several studies already supporting the use of specific vitamins, minerals, polyphenols and compounds as inhibitory aid for NF-kB inflammation, I hypothesize that these nutritives may aid immune responses and offer non-infected persons with more support against COVID infection.

For other NF-kB induced inflammatory conditions, current natural inhibitors include curcumin, omega fatty acids, lipoic acid, n-acetyl-cysteine, glutathione, mixed tocopherols vitamin E, resveratrol, vitamin D3, epigallocatechin gallate, cynidin-3 glucoside (found in dark fruits and berries), frankincense, and myrrh. We also recommend enjoying polyphenols rich diet and that means copious servings of varied plant foods as anti-inflammatory aids. Polyphenols have strong positive influence on several inflammatory-related diseases and they may hypothetically aid in the fight against COVID.

Is Your Desk Position A Pain In The Neck?

Ever leave the office with tight shoulders, aching wrists, or tired eyes?

Of course, most of us have, and often we associate those pains and discomforts with the demand of the job or the stress in our lives, but what you are feeling could be related to how you sit or stand at your desk!

That’s right, your positioning has a lot to do with how you feel, and how well you perform.

Here is what you should feel and look like at your desk:

-The weight of your arms is supported so that you are not using your neck and shoulders to hold them in position to type.

-The weight of your head should be directly above the neck, not craned forward.

-Your chair is as close to your work as possible to avoid leaning and reaching.

-Your computer monitor is placed directly in front of you with the top no higher than eye level, and the keyboard is directly in front of the monitor.

-Your keyboard and mouse are close enough to prevent excessive reaching.

-Your monitor is at least an arm’s length away to avoid eye strain. -Your feet are not dangling when you are seated.

Any changes you need to make?

Water!

Did you know that over 60% of the human body is made up of water? That is a shocking percentage considering that water takes a backseat to sodas and other sugar-laden drinks when it comes to what people are drinking.

To properly feed our bodies and brains (the brain is over 70% water), it is essential that we get adequate amounts of water into our systems daily.

Here are some tips for incorporating water for those who are more likely to turn to a carbonated drink over life-sustaining water:

Add Flavor
Adding lemon, lime, mint, fresh berries, or cucumber slices to water is a good way to switch it up so that you can be sure to get the ounces in!

Bathroom Break
Make a game of it, and have a glass of water whenever you take a bathroom break.

Drink Before You Eat
Having a glass of water between every meal helps with hydration, and can help to curb your appetite.

Use an App
Use a water tracking app to keep track of how many glasses your drink.

Eat Water-Rich Foods
Add water-packed foods to your diet, such as cucumber, celery, watermelon, and zucchini.

One Way to Detoxify Your Body

You heard that right.

A hairbrush is a pretty common household item, but what about a body brush?

Well after you read this, you might go out and get one!

With the skin being the body’s largest organ, it’s no wonder it has a big job to do. Outside of protecting our internal organs, regulating our temperature, and sensing pain, the body also serves as a conduit for absorbing and releasing environmental nutrients and hazards. This is where body brushing can help. By dry brushing the body, you can help stimulate the lymphatic system to expedite the excretion of toxins that can otherwise build up in the body. Pretty amazing, right? To try this yourself, you’ll need a brush with natural bristles, and before you get into the bath or shower each morning, dry brush your entire body starting at your feet and brushing each area with 10 smooth strokes up toward the center of the body. If the brushing hurts in any way, you are applying too much pressure. It should feel wonderful and leave your body soft and glowing. Enjoy!

Body Composition Analysis

How well do you know your body’s makeup?

If you have no idea what I’m talking about, keep reading because this is for you.

Most people go about their day to day living not knowing how much fat, muscle, water, etc., they are carrying and they most certainly don’t know what these information mean for their health and well-being. Many people have a weight scale at home and step on it to much glee or to much disappointment. But what is the weight scale really telling you?

To gather true health information, you need more than a weight scale. That’s where the professional, comprehensive body composition analysis comes in. With full body composition analysis, you learn about your actual body fat mass, the percentage of fat to lean mass, cellular water weight, muscle mass, visceral fat (that’s the potentially bad fat around the internal organs), breakdown of tissue in different areas of your body and more.

With this information, you can work towards your health and fitness goals and track your progress regularly. For many of our current patients in the thirty five and over age range, we also use this information to detect bone, minerals and muscle loss. These three factors are linked to sarcopenia, osteopenia and osteoporosis. And with the comprehensive information we gather from the analysis, we work with our patients to stop and reverse any loss.

We also use the information we gather to help our patients understand their risks for diseases linked to metabolic syndrome, arthritis, and more.

The non -invasive analysis takes less than 1 minute and within 20 minutes, our patients are armed with detailed data that offer targeted and personalized approach to improvement and wellness.

To schedule your body composition analysis or inquire further about the process, text us at 805-867-7298.

10 Ways To Get More Antioxidants Into Your Diet

It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organ health.

Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants. While it is recommended that you get a minimum of 5 servings of fruits and vegetables daily, for optimal health, but say getting 9-13 servings is best.

Here are 10 ways to getting more antioxidants into your diet.

1. Breakfast: Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, green powder blend, water and yogurt into a blender and make yourself a delicious smoothie to go. You’ve just added two to three servings of fruits and vegetables to your daily intake. Or throw some berries onto your cold or hot cereal. Say you truly have no time in the morning and usually grab something on the run. Prep the smoothie the night before and refrigerate it so it’s ready for you in the morning.

2. Snacks: Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins, a couple of dates, or some fresh red grapes for your snack? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots or celery dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.

3. Lunch and dinner: It might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.

4. Dessert: Berries are a wonderful way to end your day of healthy, antioxidant-rich eating.

5. Beverages: Replace your soda with tea or coffee, both of which boast antioxidant compounds. Enjoy refreshing cup of chilled green tea or green coffee fruit tea.

6. Think outside the box We know we can get our antioxidant fix from fruits like berries, apples, cruciferous and leafy vegetables. Powerful antioxidants can also be found in a variety of unexpected foods such as, russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries. So add some beans to your rice or quinoa salad and with the other vegetables, your bowl is loaded with even more antioxidants.

7. Cook lightly: You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam vegetables to keep all of their bright color and their crunch.

8. Plant a garden: People who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor.

9. Take your healthy diet on vacation: Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.

10. Learn to cook: If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.

Are You Nutritionally Fit?

A recent survey of nearly 700 Americans showed that 72 percent believe they are healthy eaters, yet government data proves otherwise.

The USDA recently revealed that Americans get plenty of protein and carbohydrates, but often fall short on key nutrients such as magnesium, potassium and vitamins C and E.

Over fifty years ago, extreme cases of nutrition deficiencies created scurvy, beriberi, kwashiorkor and governments took steps to address the deficiencies by fortifying foods and establishing daily allowances. Now with scientific advances, we now know that even small amounts of vitamin deficiencies hurt us much more than people realize.

While most Americans appear well fed, a key question is: Are you nutritionally fit? To assess your nutritional condition, consider the following:

Do you shun the sun? People who wear sunscreen, live in northern climates or have darker skin may not receive optimal levels of vitamin D, which is made following exposure to sunlight. Vitamin D helps the body absorb calcium and may also promote ovarian, breast, prostate, heart and colon health. If you spend a lot of time indoors, elderly, or have darker-skin tone, I suggest getting your vitamin D3 level checked. If it is low, consider supplementing. Vitamin D food sources include mushrooms, milk and fatty types of fish. However, it is hard to achieve optimal intake through food alone.

Do your meals lack color? Does dinner typically consist of meat, starch and the same green vegetable? For optimal health, add more colors to your diet. Vegetables such as steamed carrots, peppers and red cabbage add vibrant hues to the dinner plate while citrus wedges brighten the standard bed of greens. Eating a variety of fruits and vegetables maximizes nutrient intake and provides antioxidants, which help fight free radicals that may cause premature aging. Superfoods supplements can also help you bridge the gap.

Is fish a regular dish? The American Heart Association recommends two servings of fish per week. Choose wild caught salmon, mackerel and sardines, which are rich in omega-3 fatty acids. Other sources include walnuts, flaxseeds, chia seeds, and marine phytoplankton.

So You Want To Lose Weight?

When it comes to weight loss, many of us are really wanting to lose the excess fat that are hanging around the abdomen, back, arms, legs, neck, and face. With that in mind, you begin your weight shedding journey and you step on your home scale after a few days to see how much you’ve lost. Yes, you’re three pounds down! But three pounds of what did you really lose?

Was it water, fat, muscle mass?

To truly know what you lost, you need a full body composition analysis.

Consider this image, two people who weigh the same yet appear differently. A big reason why they appear differently is due to their respective body fat amount. Analyzing your weight by measuring body composition offers you true values of your skeletal muscle mass, body fat (in the arms, legs, trunk), visceral fat level, body fat percentage and more.

True health is more than just weighing your ideal weight. True weight loss is more than dropping the pounds. It is about losing the excess fat, reducing any excess liquid waste weight, and increasing or maintaining healthy muscle mass. Body composition analysis can give you exact details that can help your fat loss goals. With a personalized report, you can track your progress monthly and make positive adjustments that keep you focused on your goals. In as little as 1 minute, you’ll learn more about your body than a home scale can tell you. Armed with that information, your nutrition and fitness goals can be adjusted to truly help you achieve and maintain your goals.

Whether you are ready to use body composition analysis to achieve your goals or want more information, we are here to answer your questions.

Why Your Extra Pounds Aren't Coming Off As Fast As You Would Like

Are you having the hardest time losing the last 10 to 20 pounds?

There are a few reasons why. If one or more of the reasons below is true for you, it’s definitely time for a functional medicine nutrition consultation.

Hormones: Hormonal shifts often contribute to excess weight. Hormones such as insulin and leptin can get out of balance and cause your body to improperly recognize when it is full and satisfied with the food you’re eating. If there is insulin resistance, leptin levels can become out of whack and contribute to overeating.

Stress: Stress can show up in several ways in our daily lives. One way stress shows up is by packing on excess fat and making it difficult to lose the added fat. This side effect has a lot to do with cortisol levels that rise when we are in overwhelming feelings or situations. The excess fat tends to accumulate around the abdomen.

Sleep: Little sleep, over a period of time, contributes to excess fat gain. Our bodies use our sleep time to burn fat, in addition to all the other things our bodies take care of while we sleep. When you don’t get enough sleep (time and quality), you are telling your body to hold on to excess fat so that you can use for more energy.

Food Choices: Our dietary habits can make or break us. If you’re consuming calorie-dense foods which don’t provide the required nutrients your body needs, you may be setting your body up for excess fat storage. Evaluate your food choices and selections to ensure they aren’t packing on unwanted fat.

Too Much Soda: Do you drink soda like it’s water? If you are, it’s very likely contributing to excess fat storage. The more soda you drink the higher your risk of visceral fat. Studies have shown that people who consume sugary drinks are most likely to gain a whopping 27% more visceral fat than people who do not drink soda.

Age: As we age, we can lose muscle mass. Loss of muscle mass reduces the number of calories we burn. In time, this can contribute to excess fat and even abdominal fat.

You are not subjected to any of these factors. With some effort on your part and professional guidance, you can quickly improve all of the known and unknown contributors to excess fat.

Chat with Us

Vitamin D and Immune Health in Infections

There are many factors that influence our immune health. What we eat, what we drink, how we sleep, stress, our weight, our breaths, and it is important for us to pay attention to all of these factors so we can have better immune health. It is even more important for us to care for our immunity now because of the pandemic.

One of the ways we can support our immune health is by getting some sun and taking vitamin D. You’ve probably read about the importance of vitamin D in bone health, calcium balance, and inflammation. Its role in immune protection, especially with infections has been investigated in many studies. Lower levels of vitamin D has been associated with increased infection. In a study of almost 19,000 people between 1988 and 1994, study participants with lower levels of vitamin D reported more upper respiratory tract infection compared to those whose levels were at the sufficient range.

Vitamin D helps our innate antimicrobial response and that helps us fight infections. When we’re exposed to microbes, our innate immune system is responsible for quickly recognizing and eliminating the pathogens so they don’t cause an infection. Vitamin D helps our toll-like receptors (TLR) signaling pathways/cathelicidin antimicrobial peptide (CAMP) gene so we can produce the needed immune cells that help us fight infections before they take hold in our bodies.

You may not be able to test your vitamin D levels right now to determine if your level is sufficient. However, you can get good dose of this vital nutrient from the sun. If you can’t go out right now for any reason, check with your doctor via a telehealth call and ask if you should take at least 2,000 IU of vitamin D3 daily.

Tips to Manage Anxiety

Approximately 40 million American adults ages 18 and older have an anxiety disorder, according to the American Psychological Association. Anxiety can affect everyone differently, with symptoms including feeling restless, on edge, and fatigued; having difficulty concentrating; experiencing a lack of sleep; heart palpitations; and trembling or shaking, according to the National Institute of Mental Health. And during this pandemic, anxiety is riding high for many people.

We want you to know we have tools you can use in the comfort of your homes to defuse anxiety and trauma.
Below are some tips and techniques that can help you manage your anxiety and stress.

Gratitude Lists

Another form of journaling, gratitude lists can be a great way to boost your mood when negative thoughts are starting to bring up feelings of anxiety. These gratitude lists can just be simple things like being grateful for a warm bed or grateful that you can move your body etc.

A-B-C-D Method

A: Be aware of your anxiety.

B: Be with your feelings of anxiety and be present in the moment.

C: Check the message of your anxiety. What are you anxious about? Where is the anxiety showing up in your body? What does your anxiety tell you to do?

D: Decide what to do. Is it enough to just acknowledge your feelings, or should you take some other action?

Relax Your Muscles

Starting at the feet, gently squeeze the foot muscles, then slowly release them. Next, squeeze the large muscles in the calves for five seconds, then release them. Then squeeze the thigh muscles for five seconds, then release. Work your way up to your entire body, squeezing and releasing your muscles like your quads, obliques, forearms, and triceps.

Neuro-Emotional Repatterning Techniques

This a convenient set of protocols that we offer to aid in destressing and defusing anxiety, depression, fear, etc and we have reduced the subscription price of this program to $47. Click here to learn more. This program can benefit you and your loved ones at this time of sheltering in place.

We pray you continue to stay well and protected.

How To Soothe A Sore Throat

Some people have been reporting that their throats are feeling scratchy, achy, and sore. Because we are still in flu season, the flu viruses can cause inflammation on your pharynx.

Below are some natural remedies that can help relieve your throat.

Honey:

A 2018 review of studies found that honey has a whole host of health benefits, including anti-inflammatory properties. It's even recommended as a sore throat soother by the Center For Disease Control -  though it's not safe for infants. For maximum effect, mix two tablespoons of honey with warm water or tea.

Echinacea And Sage:

A few sprays containing this combination works as well as any over-the-counter sore throat relief sprays, according to a study in the European Journal of Medical Research.

Marshmallow Root:

Marshmallow root has been used as an herbal remedy for thousands of years to help inflammation. When mixed with water, it forms a gummy gel that coats the throat and could help soothe the throat. Marshmallow root is not the same as the puffy marshmallow candy though, so you'll need the real stuff to get the benefit.

Gargle With Salt Water:

Studies have found that gargling about a half-teaspoon of salt diluted in a glass of water can help prevent respiratory infections in the future, and it can also provide temporary sore throat relief. The salt attracts water and pulls it out of your throat tissue, which reduces some of the inflammation and pain.

Drink Water (Obvious we know):

Fluids keep your throat moist and prevent dehydration. The key to recovery is making sure you stay well hydrated. If you're in so much pain that you can't drink fluids, you can get dehydrated and get even sicker.

If you've tried all of this and there is no relief, then a visit to urgent care to check for streptococcus bacteria may be warranted.