Top 5 Natural Ways to Manage Blood Pressure

Uncontrolled high blood pressure is a very serious health concern that can lead to heart disease and increased risk for stroke if left untreated. The good news is, by optimizing your dietary intake, exercising, and effectively managing your stress, the odds of normalizing your blood pressure are greatly in your favor.


Eliminate Caffeine: If you have hypertension, coffee and other caffeinated drinks and foods can exacerbate your condition. Caffeine can have a powerful effect on your individual physiology.
Consume Fermented Foods: Differences in gut flora from one person to another appears to have a large effect on whether or not you develop heart disease. If your gut flora is not healthy, your risk is much greater for heart disease, as well as many other chronic health problems. The best way to optimize your gut flora is by including some naturally fermented foods in your diet, such as sauerkraut, yogurt, kefir, and kombucha.
Exercise: Physical Activity is by far one of the most potent “drugs” there is, and its side effects are exactly the kinds you want to experience. Most comprehensive exercise regimens will produce long-term benefits in people with high blood pressure. Nearly every program should incorporate anaerobic sprint or burst type exercises one to three times a week, as these have been shown to be even more effective than aerobic exercises at reducing your risk of dying from a heart attack.
Control Your Stress: One in three Americana adults have high blood pressure (hypertension), and just as many, if not more, battle emotional and mental stress on a day-to-day basis. Emotional Freedom Technique (EFT) is an easy to learn, easy to use technique for releasing negative emotions. EFT combines visualization with calm, relaxed breathing, while employing gentle tapping to “reprogram” deeply seated emotional patterns.
Optimize Your Vitamin D Levels: The farther you live from the equator, the higher your risk of developing high blood pressure. And did you know that blood pressure is typically high in winter months than in summer?
Sun exposure causes your body to produce vitamin D. Lack of sunlight reduces your vitamin D and increases parathyroid hormone production, which increases blood pressure. Exposure to UV rays is thought to cause the release of endorphins, chemicals in your brain that produce feelings of euphoria and pain relief. Endorphins naturally relieve stress, and stress management is an important factor in resolving hypertension. If you are low in Vitamin D, take a few minutes to get outside in the sun daily and take a supplement of vitamin D3.
High blood pressure is an epidemic and like obesity, your best treatment is to evaluate your lifestyle and make the necessary adjustments. In the case of high blood pressure, lifestyle changes can put you on the road to a drug-free, all natural return to optimal health.



Business of the Month Highlight: Yoga Moves


1. Tell us about Yoga Moves. What types of classes and services do you offer?
Denise opened her first Studio, The Yoga Room in 1996 in St Pete, then moved to the current location in 2001. She has practiced yoga for 40 years and has taught for 30 years She has experience in many forms of yoga, children’s, maternity, restorative, flow yoga, partner yoga, Jivamukti, and Yoga Nidra. For the last 15 years she has focused more on the Therapeutic value of alignment based yoga as it complements her busy massage practice.
Denise graduated massage school in 1999 and specializes in Thai Massage and Bhakti (which incorporates many modalities to achieve balance and alignment in the body mind and emotions.) All massages are always tailored to the needs of the whole person, as are her yoga classes. This form of Yoga and massage is a great complement to Chiropractic Care.
Denise is also a certified Ayurvedic Yoga Specialist. So, blends the principles of Ayurveda in both yoga and massage. Class size is small and intimate so the needs of the individual are met.

2. What is Aerial Yoga?
Denise and Tara Tomerine are certified in Aerial Yoga with Air Cat Aerial in Bolder Colorado. They are very passionate about Aerial for its therapeutic value. Denise is a leader in the community and with Tara’s help, they are the first to offer Aerial Yoga in St Pete. Students from all over the world have tried classes and say they have never experienced aerial the way we teach.

3. What are some of the (amazing) health benefits of practicing yoga regularly?
The benefits include:
Strength, flexibility, and traction in joints and spine. Making inversions easy, which increase blood flow to all the organs including brain. Emotionally, trust has been a big one for students, feeling youthful, happy, and free. Developing creativity and breaking through self-imposed limitations.
Other Teachers:
Cheri Frady RYT 500, specializes in Therapeutic Alignment based yoga, and Yin Yoga, and has been with Yoga Moves for many years.
Tara Tomerine RYT 500, practices Alignment based yoga and skillfully incorporates it into her Aerial Yoga.
Shushila RYT 500, teaches Kundalini on an appointment bases and is working on her Aerial Certification with Denise.

For more information about Yoga Moves, contact them at 727-251-8868.
Yoga Moves Me
1045 9th Avenue North
St. Petersburg, FL 33705

12 Ways to De-Stress Outdoors


With April being Stress Awareness Month, here are some 12 fun and easy ways to de-stress outdoors!

Mother Nature. Think of it as nature’s anti-anxiety, anti-depressant medication. When you live in an urban area or have an indoor desk job, you are very likely suffering from a lack of nature (and vitamin D), also known as Nature Deficit Disorder. Studies have actually shown people who begin to exercise outdoors in a natural environment become less agitated and have an easier time focusing. Studies suggest that 90% of patients with depression would not need therapy if they simply exercised regularly. Imagine combining exercise with the powerful effects of getting back in touch with nature – that’s one potent anti-stress combo!

  1. Go for a Walk: Exercise releases stress and gives you a boost by releasing mood-enhancing endorphins. Pair that with vitamin D from the sun, fresh air in your lungs, as well as greenery or the beautiful, calming ocean nearby and feel your stress slip away!
  2. Sit Outside and Listen to Music: Research has shown that your mood can be greatly affected by the music you listen to. Listening to loud, upbeat music cheers you up and distracts you from negative thoughts. Unwind with some of your favorite tunes while getting some vitamin D and fresh air outside for a gentle mood booster.
  3. Take your Dog to the Park: Not only does your mood boost, but your blood pressure actually drops when you pet a dog. Give your dog some love by taking them to the park or the beach. It will be therapeutic for the both of you!
  4. Meditate on the Grass: It may seem daunting to do so, but research shows mindfulness is an ever increasingly important skill for our health, and that people who meditate (even for 5 minutes a day!) receive amazing benefits! Try downloading some free guided meditations or listen to some on YouTube to get you started.
  5. Read a Great Book under a Tree: Prevent negative thoughts or obsessive thinking by providing a distraction. Even if you don’t like reading, you can listen to audiobooks to take your mind to a whole other world.
  6. Have a Meal Outside: Enjoy breakfast in your garden, on your balcony, or take your lunch outside if you’re at work. Stepping away from distractions and enjoying your food and your natural surroundings helps to calm the mind.
  7. Take an Outdoor Yoga Class: Yoga is a proven stress buster, but inverted stances such as backbends and headstands may be even more powerful. Research suggests the part of the nervous system that relaxes you may be stimulated by bending the spine. Regardless of what your yogi skills are, enjoy some deep stretches and calming yoga poses any time of day is beneficial for your mind and your body.
  8. Dance It Out: Gather some friends, play some music, and have a backyard party for a great stress-reliever. It helps to revitalize your energy, boost your confidence, renew your creativity and even strengthen your immune system, reduce anxiety and boost your serotonin levels.
  9. Grow a Garden: Not only does adding greenery and flowers to your space make it look nice and homey; gardening gets you out of the house, away from distractions and closer to nature. Just being outside can improve your mood drastically, but seeing your little edible garden grow or a flower you planted bloom also gives you a sense of accomplishment and pride. Serving up a salad fresh from your garden? Priceless!
  10. Take a Hike: Head to your local park or the nearest climbable mountain and enjoy the picturesque views while moving your body. You’ll get your adrenalin pumping, see some amazing sights, challenge yourself, and feel a great sense of accomplishment at the end.
  11. Take your Kids to the Park: But don’t just watch them, play with them! Rediscover those fun, carefree childhood vibes by swinging on the swings, chasing your kids around the sand, going down the slide, and playing imaginary games. Not only is it amazing for your health, your kids will love it too!
  12. Go for a Bike Ride: Riding your bike is not only amazing exercise, it is fun too! If you haven’t hopped on a bike in years, just try again. Feel the breeze on your face, the adrenalin through your body, and the endorphins kick in as you ride around your local area. There’s something liberating about riding a bike that reminds us of childhood summers and good times! Bring your dog too!

Science continues to prove the powerful benefits of nature. How it can calm the brain, improve your mood and concentration. Even hospital patients can recover faster when they can see trees or flowers from their window (or take a sit outside). So, enjoy getting back to nature, whichever way you prefer – we guarantee you won’t regret it! We live in sunny St. Pete, where we can enjoy the beautiful sunshine and the outdoors all year around – let’s take advantage of it!



Reference: Food Matters

Health Benefits of Acai Berries + Recipe

  1. Acai berry is a natural cleanser, helping the liver and kidneys to process and remove waste and toxins from the body.
  2. Acai berry is fiber-rich and a natural digestive cleanser, which means it prevents the accumulation of harmful substances and undigested matter from staying lodged in the colon where they can cause constipation and toxic by-products such as ammonia.
  3. Acai berry has certain appetite-suppressing abilities thanks to how it effects various hormones that control blood sugar levels and feelings of hunger, fullness, and satiety. It also boosts metabolic function.
  4. Acai is protective against damaging effects of stress, including disrupting hormonal balance and raising cortisol levels, which is why some consider acai berry to be an “adaptogen.”
  5. Acai is estimated to have 10 to 30 times the amount of anthocyanins than red wine! Acai may be richer in protective antioxidants than cranberries, raspberries, blackberries, strawberries, blueberries, or goji berries – wow!
  6. Acai berries are believed to help stimulate mental function, maintain high energy levels, and deal with various effects of psychological stress better.
  7. Acai berry is useful for preventing early signs of aging (wrinkles and fine lines) and helping with skin regeneration.
  8. The ellagic acid in acai has anti-proliferative properties due to its ability to directly inhibit DNA binding of certain carcinogens.
  9. Acai berries are very rich in beneficial fatty acids like omega 3s. Omega 3s boost brain function and keep our hearts healthy.


Acai-Avocado Bowl Recipe:

1 frozen unsweetened acai packet

1/4 cup unsweetened non-dairy milk (add more if needed)

1 large overripe frozen banana

1 pitted Medjool date

1/4 of an avocado

spoonful of unsweetened almond butter

Blend the acai and milk together in a blender. Then add rest of ingredients. Blend until smooth.

Top with desired toppings: cacao nibs, nuts, bee pollen, unsweetened coconut, banana, berries & mango, granola, chia seeds.



How to Have a Healthy Lymphatic System


The lymphatic system includes your bone marrow, tonsils, adnoids, spleen, thymus, lymph nodes, and lymphatic vessels which are a web of very thin tubes that lay just beneath the surface of your skin. It is an independent circulatory system that works in partnership with your blood circulatory system as well as your immune system. Your lymphatic system provides a variety of immune functions that ward off infections, viruses, injury… and even cancer.

Lymphatic vessels lead into lymph nodes. The body has around 600 to 700 of these nodes concentrated in the groin, neck, armpits, around the heart, lungs, and intestines. The largest concentration of lymph tissue called gut-associated lymphatic tissue (GALT) surrounds the intestines and is made up of immune cells called lymphocytes.

It is important to emphasize that unlike blood circulation (propelled by the pumping action of the heart in many directions), lymphatic fluid flows primarily upwards towards the neck. The lymphatic system has no pump of its own and must rely on the movement of the body’s musculoskeletal system to circulate. In other words, as you move your body YOU become the pump.

Through movement, lymph fluid circulates and is able to do its many vital functions. There are a variety of self-help techniques you can do on a regular basis to keep your lymph system healthy and functioning efficiently.


4 Ways to Activate Your Lymphatic System

#1 – Movement

Lymphatic vessels are activated during movement of the musculoskeletal system. The main lymph vessels run up the legs, arms, and torso so moving these areas will move the most lymph. Studies show that daily moderate exercise significantly reduces recurrence risk for breast cancer, in part due to its effect on the lymphatic system. It is highly likely that it also provides a reduction in all cancers. Fortunately, exercise and physical activity come in many forms:

  • Activitiessuch as dancing, gardening, climbing stairs, physical labor, household chores and others that require movement and the contraction and relaxation of muscles.
  • Exercise and sports– walking (especially brisk walking while swinging your arms), running, biking, yoga, Pilates, tennis, golf, swimming, weight lifting, aerobics, jumping jacks, rope jumping, and many others.
  • Rebounding– jumping up and down on a mini-trampoline. (More on this topic below)

If you love exercising, then that’s great. If you’re someone who does not, it’s important to do some type of physical activity. Pick something that you enjoy doing such as cycling, dancing, gardening, tennis, or golf. Consider finding a walking or exercise partner to make it fun and to hold one another accountable. Above all, it is important to make movement a regular part of your daily routine, just as you would eating and sleeping well.


#2 – Deep Diaphragmatic Breathing

While muscular movement clearly helps the lymphatic system, deep breathing is equally important. Dr. Jack Shields, a prominent lymphologist, conducted a study in 1979 that showed deep diaphragmatic breathing causes the lungs to press into the thoracic duct (after its purification by lymph nodes etc.) which presses the fluid from there back into the blood stream where it belongs. This relieves the pressure off of millions of check valves throughout the entire system.

Deep diaphragmatic breathing facilitates movement of lymph through the bloodstream and dramatically increases the elimination of toxins. It’s simple to do. Breathe deeply in through your nose and hold for four counts. Exhale through your mouth for two counts. As you get better at this, you can increase the time – for example breathe in for a count of five, hold for 20 counts and exhale for a count of 10.

Exhaling for twice as long as inhaling brings oxygen to the blood and activates the lymphatic system. Perform deep diaphragmatic breathing two or three times a session, three times a day. You can do this either sitting or lying down.


#3 – Rebounding

Rebounding is the equivalent to jumping up and down on a mini-trampoline. Because lymph fluid mostly runs vertically, certified lymphologists and reboundologists (yes, it is a real term) believe that vertical motion exercises such as rebounding are more effective for lymphatic actuation than horizontal motion exercises, such as walking, jogging or biking.

Vertical movements are perceived to be particularly effective in pumping lymph fluid because of the continuous contraction and subsequent relaxation of muscles, and the continuous compression and release of the connective tissues, and tissue spaces. It is with millions of one-way check valves that lymphatic fluids are kept moving in a consistent one-way direction.

The benefits of rebounding include:

  • Activating lymphatic vessels while massaging vital organs and tissues, strengthening bones, and invigorating bone marrow
  • Very little stress on the bones and joints (when using a therapeutic rebounder)
  • Strengthening the tissues of the entire body including the heart muscle
  • Facilitating profound body detoxification
  • Encouraging deep breathing
  • Actuating brain lymph and cerebral spinal fluid renewal
  • Converting mechanical motion into electrical energy in the body for the magnification of thought waves, and boosting the endocrine system

Rebounding is fun and is not complicated. Bounce gently, run in place, dance, jump, perform jumping jacks (be sure you have adequate clearance); anything will do the job. Start with five minutes a day and work up to 20 or 30 minutes. Try to make this a daily habit or at least four or five times a week alternating with other movement activities.

Rebounders are available in sporting goods stores as well online, and come in a wide range of price points. If you’re unable to invest in a rebounder, skipping rope and jumping jacks are also vertical movements, but will place considerably more stress on your joints.


#4 – Dry Skin Brushing or Effleurage

Dry skin brushing helps to release toxins and stimulates the lymphatic system. Dry-skin brushing is best done first thing in the morning (before showering) because toxins are released and build up during sleep. Start with the soles of your feet and brush with upward strokes as you move up the legs and towards the heart. Do the same beginning with the hands up the arms. The routine is easy and should take you no more than 5-10 minutes.

You can dry skin brush daily, but do it a minimum of three times a week (and preferably five) for best results. A natural-bristled brush is best; avoid nylon and synthetic brushes because they can scratch and irritate your skin. Brushes can be purchased in any drugstore or online.

If you can, get one with a long handle that has a notch on the back of the brush to be able to insert the handle. A good option is to look for a brush with a strip of cloth attached to the back of the brush (to insert your hand) to be able to hold the brush better. If your brush does not have a long handle, you may want to employ the assistance of a partner for brushing your back.

Brushing the abdomen, chest, and neck is important too, but keep the strokes light to avoid damaging the skin.


This “tree of life” we call the lymph system is necessary to maintain health throughout your entire body and makes life and healing possible. Small efforts such as the 4 steps outlined above combined with eating whole organic food and drinking pure water can greatly affect the efficiency of your lymph system, and in turn will protect and defend your entire body.


Reference: Ty Bollinger, The Truth About Cancer

How Can You Improve Your Work Space?


One of the many questions we get in the office is “how can I improve my work space?”

Did you know sitting too much can be hazardous to your health? They are calling sitting the new smoking. Many of us spend the majority of our day behind a desk, so it’s important to make sure your work space is friendly and ergonomically correct for your body.

Here is how you can improve the ergonomics of your work space:

  1. The Chair: Get a posture friendly chair that is comfortable, has an adjustable height lever, arm support, and the ability to swivel. My desk chair is comfortable and reminds me to always have my neck in the proper position. It’s important to get up every hour for a few minutes to stretch, get a drink of water, or go to the restroom – your body will really thank you.

This is our office’s chair if you are interested:

  1. The Screen: Your screen should be at your eye level. It is important to make sure your head and neck do not tilt too far downward while completing tasks on your computer or phone. Consider a computer/laptop stand or stacking books under your device, and holding your phone at eye level.
  1. The Desk: Consider a standing desk. I absolutely love our office’s standing desk! If you’re not sitting, you’re less likely to be slouching or have poor posture. Standing can help lessen nerve pressure and the development of poor sitting posture. Standing provides your joints with more movement and improves your body’s circulation.

This is our office’s standing desk if you are interested:

  1. Your Posture: Be sure to take advantage of your chair features – if your chair has great lumbar support, then don’t sit on the edge of the chair causing more strain and stress on your back and nerves. Make a conscious effort to press your bottom against the back of the chair, and avoid slouching. Your elbows and knees should be at a 90* angle. Try to maintain this ideal sitting posture when you are not standing.

Getting adjusted regularly and having a proper ergonomic work space go hand in hand with each other by helping your body function optimally. Have more energy, focus better, and be more productive at work with your new work space!

Check out our article about the best plants to purify the air your home/office, and learn why you should have a couple plants in your work space! 🙂

Are You Getting Enough Sleep?


Sleep plays an important role in your mental and physical health. While you are sleeping, your brain is working hard, forming the pathways for learning, and creating memories and thoughts. Without enough sleep or good quality of sleep, you have low concentration, focus and energy, and mood problems (just to name a few). Chronic lack of sleep can increase your risk of cardiovascular disease, infections, obesity, diabetes, and depression.

For most people today, sleep is a luxury. Everything is so fast-paced that 24 hours in a day sometimes feels too short to get all your tasks and activities completed, so you skip sleep, which only makes you feel worse and more stressed. Research suggests that adults need 7-9 hours of sleep each night to be well rested and have a body functioning at its best.


4 Common Signs That You Need More Sleep:

1. You are gaining weight
Lack of sleep can lead to an increased appetite (not the best food choices either). In addition, lack of sleep messes up your hormonal balance, making your body more likely to store any excess energy consumed as fatty tissue.
2. You are craving fatty and sugary foods
Being sleep-deprived leads to an increased production of cortisol, leading to the same physiological reaction – increased cravings for processed and fatty food. Lack of sleep also affects your decision-making skills as well as your ability to pick healthy food options.
3. It’s harder to focus
Sleep allows your brain to dispose of unnecessary waste of neural activity allowing it to function faster when you’re awake. Your memory and concentration does not function properly when you are sleep deprived.
4. You are moody
Ever heard of waking up on the wrong side of the bed? They’re often days when you had very little sleep. Eating sweets because you are sleep deprived can also contribute to an increase in your negative mood. Your body is under a lot of stress when you don’t allow your brain and body to regenerate during sleep. Feelings of stress, anger, sadness, and mental exhaustion can occur when you sleep less than 7 hours per night.

6 Natural Sleep Aids:

1. Food is medicine
Eating a heavy meal just before bed can cause you to have a poor night of sleep. Tryptophan and serotonin foods such as honey, whole grain gluten-free oats, brown rice, quinoa, turkey, nuts and seeds, may promote restorative sleep.
2. Calcium and Magnesium
Calcium levels are at their highest during our REM sleep. If you never get to the REM sleep phase or it’s limited, it could be related to a calcium deficiency. Calcium is important because it helps the brain create melatonin (natural sleep aid). Foods high in calcium are dark leafy greens (kale, broccoli, bok choy, okra), almonds, non-dairy milks (fortified), yogurt, and sardines (with bones). If you have trouble sleeping, it could be related to a magnesium deficiency. Higher levels of magnesium can help induce a deeper sleep and more consistent sleep since it is a calming nutrient, and when taken with calcium it increases better absorption together. Foods high in magnesium are spinach, swiss chard, pumpkin seeds, cacao, bananas, black beans, figs, and avocados. Taking a supplement with both calcium and magnesium is also beneficial.
3. Essential oils
Prescription medications for sleeping can cause awful side effects, making you feel not like yourself. Essential oils can help ease nerves, stress, anxiety, and promote sleeping. Bergamot, lavender, sandalwood, frankincense, and mandarin essential oils can create a sleep-inducing blend.
4. Valerian Root
Valerian is a plant with roots that contain many healing properties. It helps increase GABA, which helps calm the nerves in the brain and promotes a calming and sedative effect. There is valerian root and chamomile tea, and valerian root in capsule form.
5. St. John’s Wort
Depression and lack of sleep relate to one another. Insomnia and sleeping problems are common among those who are depressed. Chemicals, hyperforin and adhyperforin, are found in St. John’s wort, which act as little messengers in the brain that drive mood and work as power antidepressants. Using St. John’s Wort can help treat your depression and increase restful sleep.
6. Bedroom Atmosphere & No Technology
Don’t watch TV, work on the computer, or be on the cell phone while you are in your bed. The bright screen can lead to alertness. Also, keep your bedroom as a calming and sleeping sanctuary, with no electronics and only books, cold (temperature 60-69*F) and dark, and essential oils, which will promote calmness and sleepiness. The cold will help decrease your core body temperature and promote sleepiness.

Sleep is one of the most important factors of success and leading a healthy life.

Be sure to make sleep a top priority in your life.


5 Ways to Have a Healthy Heart


February is National Heart Health Month, so let’s talk about this blood pumping organ. The heart is a muscular organ that functions as the body’s circulatory pump. Sounds pretty cool, right? Well it is! It pumps blood throughout the body through the circulatory system, supplying nutrients and oxygen to the tissues, and removing carbon dioxide and other wastes. If the heart is not able to supply blood to the organs and tissues, they will not be able to function and will die. Therefore, we need to make sure we are taking care of our heart so it can function at its best.

5 Ways to Have a Healthy Heart

  1. A diet rich in fruit and vegetables of all kinds does wonders for your health and reduces your risk of a range of chronic diseases including heart attacks and stroke, so be sure to combine a mix of all colors, shapes and sizes regularly, and enjoy these seven foods on a regular basis to nourish and support your heart!
  • Avocados: contain a range of vital nutrients including being full of healthy fats and fiber for a healthy functioning heart.
  • Nuts: research shows that eating at least 10g of nuts each day can reduce your risk of early death from all major causes including cancer, diabetes, brain, lung, and heart diseases.
  • Bananas: the potassium in bananas helps maintain normal heart function and the balance of sodium and water in the body. Potassium helps the kidneys excrete excess sodium, thereby contributing to healthy blood pressure.
  • Leafy Greens: researchers believe that one key reason leafy greens are so good for your heart is because of their dietary nitrate content. Nitrate in the diet protects the heart and improves overall blood flow.
  • Cacao/Dark Chocolate: the antioxidant rich cacao or high quality cocoa found in dark chocolate offer amazing health benefits for your heart! The flavonoid content is said to help maintain or restore vascular nitric oxide production and offer free radical fighting benefits to protect your heart.
  • Tomatoes: research suggests that the combination of nutrients in tomatoes may help prevent cardiovascular disease by helping to protect lipoproteins and vascular cells from oxidation. Other cardio protective functions include the reduction of LDL cholesterol, homocysteine, platelet aggregation, and blood pressure.
  • Berries: a good source of polyphenols, especially anthocyanins, micronutrients, and fiber. Berries support a healthy heart in a variety of ways including upregulation of endothelial nitric oxide synthase, decreased activities of carbohydrate digestive enzymes, decreases oxidative stress, and inhibition of inflammatory gene expression, and form cell formation, all of which if not kept under control, can lead to heart disease and poor heart health.
  1. Dental health is a great indication of overall heath, especially your heart health. This is because those who have gum disease often have the same risk factors of heart disease. Studies have shown that bacteria in the mouth involved in gum disease can move into the bloodstream, causing inflammation in the blood vessels, affecting the heart’s function. Brush AND floss your teeth daily to ward off bad bacteria and gum disease.
  1. Sleep is crucial! Sleeping is an essential part of keeping your whole body functioning properly, especially your heart and brain. Those who don’t sleep enough or well are at a higher risk for cardiovascular disease. Studies have shown that sleeping too little may cause increased blood pressure and inflammation. Make sleep a priority and try to get at least 7 hours of sleep most nights.
  1. Prolonged sitting is called the “new smoking,” because it is strongly related to heart disease and premature aging. A study showed that each hour of sitting per day was associated with a 14 percent increase in coronary artery calcification (damaged heart arteries and increase risk of a heart attack). Move more throughout the day by: use a standing desk (like we do at the office!), get up every so often to stretch, move your limbs and get a cup of water, take a walk on your break, and take the stairs. Exercise is essential for your overall health, especially for your cardiovascular system (heart and lungs). Exercise provides your heart and lungs with fresh oxygen to keep your blood flowing. Flexibility of the spine correlates to flexibility of arteries in the body. Practicing yoga can increase your overall flexibility. Also, some kind of sweating practice (exercise or infrared sauna) can help eliminate toxins efficiently that could damage your heart and arteries (heavy metals like mercury and lead).
  1. Last, but definitely not least… Chiropractic care impacts your heart heath. So, there are nerves attached to the heart that speed up (sympathetic nerves from the thoracic spine) or slow down (parasympathetic nerves from the brain) the heart rate depending on the body’s demands. A simpler way to understand this is that the cardiovascular system is controlled by the nervous system… and the nervous system is the master control system of the body (brain and spinal cord). The primary function of the spine is to protect the nervous system. When there is a misalignment in the spine (by injury or stress), it can cause interference in the nervous system communication – this is called a subluxation. Getting adjusted regularly corrects any subluxation to restore nervous system communication. When the nervous system is able to communicate freely with the rest of the body without interference, optimal health is possible.

Fun Facts:

  • The heart is about the size of a fist.
  • The heart weighs between 10 to 12 ounces in men and 8 to 10 ounces in women.
  • The heart beats about 100,000 times per day.
  • An adult’s heart beats about 60 to 80 times per minute.
  • A newborn’s heart beats faster than adult hearts, about 70 to 190 times per minute.
  • The heart pumps about 6 quarts (5.7 liters) of blood throughout the body.
  • The heart is located in the center of the cheat, usually pointing slightly left.



7 Health Hacks That Will Improve Your Health


It seems like there is a new health trend every week these days – a new superfood was discovered or a new way to work out your abs. The truth is that there is no “one size fits all” approach. Despite our bio-individuality, there are some scientifically proven ways to increase overall quality of life without breaking the bank, turning your world upside down, or diving too deeply into the confusing world of health fads.

  1. Eat the Rainbow:

Eating well is one of the most important things you can do for your overall-wellbeing. A great way to ensure you are consuming a multitude of nutritional goodness is to include foods of all different colors in your diet. Red fruits and vegetables are colored by a natural plant pigment called lycopene, which is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy. Purple and blue fruits and vegetables are colored by a plant pigment called anthocyanin, which has antioxidant properties that protect cells from damage and help reduce the risk of cancer, stroke, and heart disease. Orange and yellow fruits and vegetables contain carotenoids, like betacarotene which is converted into vitamin A and helps maintain healthy mucous membranes and healthy eyes. Green fruits and vegetables contain a range of phytochemicals including carotenoids, indoles, and saponins, all of which have anti-cancer properties. Leafy greens such as spinach, kale, and broccoli are also excellent sources of folate. Brown and white fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which has antiviral and antibacterial properties. Bananas and potatoes are also a great source of potassium.

  1. H.I.I.T. (High-Intensity Interval Training):

One study published in the Journal of Applied Physiology revealed that decreasing workout time, but increasing the intensity of each exercise, yielded positive results when compared to longer periods of workout. This method is called high-intensity interval training (H.I.I.T.). A single weekly session of HIIT is proven to reduce the risk of cardiovascular disease. HIIT is so effective for weight loss – HIIT workouts tend to burn anywhere from 6 to 15 percent more calories compared to other workouts. HIIT causes structural and chemical alterations to the DNA molecules within your muscles, and this leads to the genetic reprogramming of muscle for strength.

  1. Techno-Fast:

For most people, 24 hours without electronics and personal gadgets would be a tough burden to bear! It is impractical to not have access to these things on a daily basis, however, limiting your use of electronics, especially at night, is very beneficial for your overall health. The light-emitting devices promotes wakefulness. Therefore, by using electronics and television so close to bedtime, it confuses the brain and increases wakefulness. Try to stop using electronics at least one hour before going to bed and you will most likely have a more restful sleep.

  1. Get into Nature:

Getting into and experiencing nature can be instrumental in improving your overall wellbeing. Mental fatigue can be combated by immersing oneself in the great outdoors. Grounding is ancient practice that involves placing your bare feet firmly on the earth (grass, dirt, sand etc.), walking, and absorbing Earth’s natural electrical energy. Grounding improves mental clarity, balancing, calmness, blood flow, and lowers stress.

  1. Water:

The human body is comprised of about 65% water, which we require for many significant processes, including blood circulation, metabolism, regulation of body temperature, and waste removal/detoxification. The quality of water we drink is just as important as your daily quantity. Chlorine and fluoride, which are commonly found in many public water supplies, have been linked to increases rates of cancer. Installing a high-quality water filter is a good idea to ensure you are drinking quality water.

  1. Ice Baths and Cold Showers:

It is believed that ice baths and cold showers can have very positive effects on your health, including alertness, deep breathing, improved circulation, and decreased levels of stress. Start by enjoying your regular warm shower, then turn it to cold water for the last minute before you get out. You’ll notice the effect on your breathing and mental state immediately.

  1. The Science of Smiling:

Wise men and women through all ages have claimed that the simple act of smiling can transform you and the world around you. Smiles are contagious and they make us appear more attractive to others. Some studies have linked smiling to increase lifespan – another great reason to smile daily!



Top 3 Ways to Achieve Your Goals in 2017


This past weekend, I flew to San Diego to train with some of the most successful chiropractors in the world. During this workshop, we worked on our yearly goals and created action steps to be able to accomplish these. After a weekend of hard work, I developed my vision for 2017, and am excited to share some of the information I learned so that you too can create your road map for the new year! With these 3 strategies in play, you are sure to crush your 2017 goals!

1.Goals need to be ACTIONABLE

When setting goals, it is important that we set goals that we can take ACTION on. In order to do this, the goal must have 3 properties:

  1. The Goal must be desirable.
    1. We have to ask ourselves WHY do we want to accomplish this goal? What will this bring to our lives? Is this goal something we DESIRE to accomplish?
      1. When we set goals at the training this past weekend, we were asked WHY we wanted to accomplish our goal. Our leadership challenged us to figure out the meaning behind the set goal. When working on business goals, several chiropractors said that accomplishing their goal would allow them to have more freedom, serve more people, save more lives, make more money, and/ or experience more growth.

WHY do you want to accomplish this goal and what does it mean to you?

  1. The Goal must be feasible.
    1. Our goals are meant to push us but they should still be something we are capable of reaching. It is best to set a goal that we think is reasonable to actually accomplish throughout the year. If we set an overly exaggerated goal, we may set ourselves up for failure.
  2. The Goal must be measureable.
    1. It is not enough to say, I want to lose weight this year. We need to be able to measure progress. A measurable goal would say “I want to lose 40 lbs this year.” After created a yearly goal, break the goal down into measurable quarterly goals. For instance, “I want to lose 10 lbs every 3 months.” This acts as a bench mark for us to assess our goals and redefine them if necessary.

2. Goals should be written down.

Very few people set goals and even fewer actually write down their goals. Research shows that individuals are much more likely to accomplish their goals if they are written down. After goals are defined, write them down and review them every day!

3. Create Action Steps to accomplish these!

After you have defined your goal, create the action steps needed to make the goal feasible. How are you going to accomplish this? What steps are needed on a daily, weekly, monthly, and quarterly basis to make the goal a reality? Create these and work towards them.

In order to accomplish your goals, you must plan the work needed to make it happen, and then work the plan! After you achieve these goals, remember to celebrate your wins! Do something special to continue motivating yourself to propel forward. Good luck with your 2017 vision!


For more information, check out our Facebook video: