Please fIll out the forms below to set an appointment with Holistic Family Practice:
HOLISTIC FAMILY PRACTICE PLANS
HOLISTIC NUTRITION (COMING SOON)
Please fIll out the forms below to set an appointment with Holistic Family Practice:
HOLISTIC FAMILY PRACTICE PLANS
HOLISTIC NUTRITION (COMING SOON)
Many people focus on love, loving self, and loving others. Since many people have some crazy ideas about love stemming from childhood and passed down old ideas, we want to focus on liking ourselves first. Because the mind has a hard time grasping the idea of love. Thoughts such as If my parents loved me, why did they do… fill in the blank. If my spouse loved me, then why did this happen or that happen. You get the idea. The idea of love is a very confusing concept. So let’s focus on liking oneself first. Love can come later. When you like the person you are, making life choices becomes easier because you trust your own judgment. You recognize that you have the power to create whatever it is that you want for yourself and your family. You acknowledge that you only want to create and attract healthy, loving things in your life. You only want to create a life that supports yourself and your goals, dreams, etc.
Try these strategies to raise your self-esteem and learn to like yourself:
1.)Stay in tune with your thoughts. Notice when you’re thinking negatively and positively about yourself. Getting present to what you are thinking in every giving moment allow you to choose which thoughts are serving you. Thoughts create emotions, emotions creates actions, and actions create behaviors. Behaviors create your world. When you can identify the types of situations in which you tend to put yourself down, you can then do something about them. You can decide if you do not like what you are seeing in your world, you can trace it backwards and ask yourself the following questions. What behaviors are creating this result? What actions feed into this behavior? What feeling am I responding? What thoughts are creating these feelings? When we slow down and get present to ourselves and our actions we are able to determine if this is truly what we want in life.
2.)Squelch unhelpful thinking. After you take notice of the situations that trigger those negative thoughts, you can set out to stop such thoughts or at least divert them. Do so by developing your own imagery technique. Doing this from a space of non judgement, and open mindedness is helpful. This is why observing your thoughts instead of judging your thoughts I ssh helpful.
3.)Know your strengths. Occasionally reflecting on what you’re good at will help you see that you’re cherished, important, and helpful to yourself and others. List everything you can think of that you do well. Be generous. If nobody makes a ham sandwich like you do, write it down. If you consistently win at golf, include it. Ask others around you that you know and trust. Focusing on the positive aspects of self is helpful to raising your vibration in yourself and who you are in the moment. Remember, we are all human. We all struggle with our humanity, yet we also always have aspects of ourselves that are incredible. Each one of us possesses gifts and abilities that allow us to share with the world. It is when we can get present and access our gifts, that is when we are able to create and contribute to a more loving world.
4.)Underscore your unique or quirky aspects. If you can recite the name of every major Manga comic book or all the elements on the chemistry table, you’re a truly unique individual. Embrace these special talents with the care and attention they deserve. Plus, there’s likely someone out there looking for the off-beat talent or knowledge you hold. Everyone has a unique gift and ability that they have been blessed with in the world. Instead of focusing on how weird these unique talents are embracing them can create a pathway to self love and acceptance.
5.)Accept your positives and negatives. Learn to accept the parts of you that you’ve tried to reject in the past. See those less desirable aspects as insurance that you’re a member of the human race. Even as children sometimes our unique talents and gifts can be suppressed or discouraged. If you were a talker in class, or a class clown embrace these positive talents and abilities instead of downplaying them. Not everyone will understand your natural born talents and abilities, but honestly they do not need to understand them. However, it is wise if you embrace them. All given talents serve a unique purpose and it is your job to discover this purpose.
6.)Stay focused to live your best life. Although it’s wise to be aware of your less than positive aspects, focusing on the good things will help you excel and continue accomplishing your goals. Keep moving ahead. Ester and Abraham Hicks talk about living in the Vortex. Being in the Vortex is living in the flow or the energy of the things you want to manifest your dreams. If you want to manifest a relationship be in the vortex of love. If you want to manifest money be in the vortex of prosperity. Being in the vortex means that your thoughts, emotions, actions, and behaviors are all being in the flow of what you want to create in your life.
7.)Every morning, make the decision to be in a “good mood.” It’s a lot easier to accept who you are when you feel good about this day. Open yourself to the possibilities around you. Recognize that everyday it is a choice to have a good day. It is a choice to feel good. It is a choice to be healthy. It is a choice to create a day that you love, and that you fully take responsibility. It is a choice to have a prosperous, loving day regardless of situation, circumstances, or events external you may choose to have a positive day one filled with health, wealth, prosperity, and peace.
8.)Set goals that you want to accomplish. Rather than working toward what your parents or friends think you should do, search within yourself what you’d like to work for in life and then go for it. Life is a lot more fun when you choose what you want. What you want may be the path of least resistance, or what you want may be a new and emerging concept, idea, etc. When I knew I wanted to be a Naturopathic Doctor very few people desired that path. Being a holistic doctor was not always cool, on-trend, or really even respected. It was something that was often mocked, laughed at, and wildly misunderstood even in todays climate where people would rather not take responsibility with their health. However, I never wavered from my goal to help others get well and because of that I am the provider that I am today. Getting clear on your purpose in life can fuel your goals, and eventually create a life that you love.
Liking yourself allows you to share with others all the good you have in your heart. And the more you do, the more positive energy you have flowing in to your life.This is like living in the vortex of love, abundance, and happiness. Set out today to put these tips into action by being fully present with what life you are creating for yourself. You’ll enjoy your best life ever!
February is heart health month. When most people think about heart health, diet and exercise may be the first things that come to mind when you think about taking care of your heart. However, what you do overnight counts too. Sleep deficiencies can contribute to many heart conditions, and heart troubles can make it difficult to sleep. Many people struggle with conditions such as sleep apnea, as an impact of there metabolic health, weight gain, as well as cardio metabolic health.
Experts have been aware of a link between sleep apnea and high blood pressure for many years. As a person loses oxygen while sleeping, the risk of stroke increases. Stroke is a lack of blood flow to the brain. Now, ongoing research is discovering similar interactions related to insomnia and other sleep disorders.
Learn more about how you can use sleep to keep your heart healthy because remember health is built consistently, deliberately, over an extended period of time.
Understanding How Sleep Affects Your Heart
In today’s age things are busier and busier with many people working harder and harder to complete their to do list. The Centers for Disease Control and Prevention estimates that one third of adults get less than the minimum recommendation of 7 hours of sleep each night, adding to their risk for heart disease, diabetes, and obesity. What does that mean for you? How can you turn these bad health habits around to be able to protect your heart?
Consider these facts:
1.) Count your hours. Lack of sleep can disrupt your hormones and cause calcium buildup and other changes in your arteries. On the other hand, excessive sleep of more than 9 hours is associated with higher health risks too. Most adults need to aim for 7 to 8 hours nightly. Sleep also needs to be deep and restful which means that there is no need to watch television, or be on the phone before bed. It is important to create a night time routine prior to bed, which includes preparing the body as well as the mind for bed. This practice allows the body and the mind to prepare for a restful evening of sleep.
2.)Watch your blood pressure. Your heart slows down, and your blood pressure drops while you sleep. This nocturnal dipping gives your body a chance to heal from daily stress. Without this time off, you’re more vulnerable to hypertension and other issues. The number one cause of hypertension is dehydration. Another primary cause is a poor diet that lacks potassium yet has large amounts of sodium. This can be found in a processed foods diet, where dark green leafy greens are sparse while high processed foods are high.
3.)Manage diabetes. Elevated blood sugar can harm your blood vessels. Sleep helps to stabilize blood glucose, lowering your risk for pre-diabetes and Type 2 diabetes. A diet that lacks protein can destabilize the blood sugar, in addition to a diet that is rich in starchy, sugary foods and drinks. People that do not manage their lifestyle to include their diet can be at risk for metabolic syndrome and diabetes.
4.)Lose weight. Do you crave fattening foods after a restless night? Studies show that lack of sleep may throw your hunger hormones out of balance, and make you want to overeat. Excess pounds increase inflammation and strain your heart, especially if they settle down around your midsection. When we assess body composition within our practice, we often assess visceral fat. As we assess visceral fat, we asses the fat around your organs. This fat around your organs is a leading cause of metabolic syndrome and diseases associated with metabolic syndrome such as diabetes, hypertension, etc.
5.)Reduce sleep apnea. If you snore and feel tired during the day, you may have sleep apnea. This disorder causes you to stop breathing intermittently while you’re asleep, putting you at greater risk for heart attack, stroke, and atrial fibrillation. There are also many genetic predispositions to cardiovascular inflammatory processes within the vascular structures of the body. Increasing blood flow through these vascular structures is key. Many dark leafy greens contain chlorophyll which can help bring more oxygen through your blood vessels.
6.)Minimize disruptions. Even if you go to bed early, frequent interruptions can keep you from enjoying the four essential stages of sleep. The deeper stages of non-rapid eye movement sleep are especially beneficial for your heart. In addition, continuous sleep keeps your heart rate from spiking each time you wake up. Many people have experienced some level of trauma in their life. The trauma response creates a hypervigilance in the brain. Hypervigilance is when the brain is unable to rest because it is rapidly scanning for feedback to defend itself from attack. This makes it impossible to have a deep restful sleep. Drinking Kava tea, Chamomile, or a couple of Lavender drops on the pillow at night can help a person have a restful sleep. Meditation and yoga also are helpful to reduce the stress response within the body and the mind.
More Heart-Healthy Habits
Almost 80% of heart disease and stroke are preventable, according to the American Heart Association. Small lifestyle changes can make a big difference.
Include these heart-healthy habits in your daily routines:
1.)Be consistent. One study found that late night shift workers had almost 20% higher rates of coronary heart disease. If possible, go to bed and wake up at around the same time each day. This will build consistency in your schedule and in your routine each day, moving your body and mind into a pattern of behavior.
2.)Change your diet. Eat more fiber, including vegetables, fruits, and whole grains. Cut back on saturated fat and avoid trans fats. Adding green leafy vegetables to each meal can help reduce cravings while also cleaning the blood. Eating a whole foods plant based, processed food free diet is key to help the body get well and heal.
3.)Exercise regularly. Work your way up to doing at least 150 minutes of moderate activity each week. Cardio workouts like running and biking strengthen your heart and lower your blood pressure. Strength training conditions your heart and enhances your overall health too. Having a balanced activity level of cardio and strength training can optimize the health of the body. Movement exercises and even bodyweight strength and stretch activities such as yoga or pilates can also be helpful to move blood flow throughout your joints creating a more limber and freely moving body.
4.)Learn to relax. It’s natural to feel anxious sometimes, especially in these chaotic times. Relaxation practices can help you to cope and enjoy more restful sleep. Take part each day in activities that help you relax. If I have a lot on my mind, I often enjoy Wayne Dyers 5 mins before bedtime meditation. This is an excellent meditation to allow for the mind to relax and release the day. Having a journal by your bed and writing about all of the ideas, thoughts, fears, worries, and doubts in the mind is helpful to restore peace as well as tranquility to the mind before bedtime.
Sufficient sleep and other heart healthy habits can lower your risk for many serious medical conditions. Speaking with your holistic doctor can help you figure out which factors are most important for helping you to lead a longer and more active life. A holistic doctor evaluates your state of health and then creates a short term or long term plan of action to get well.
Many people are concerned with ways to keep the brain healthy and are unsure as to how to support brain-health. Holistic Family Practice has you covered. Brain health is mapped out in several facets. The first aspect of creating brain health is diet. Reducing sugar, unhealthy grains, and saturated fat can help decrease the risk of developing dietary related challenges with the brain.
From there, it is key to maintain a healthy liver, and a healthy digestive system. It is true that the gut and brain is connected to brainhealth. Without a healthy gut, it is difficult to have a healthy brain. Brain fog, confusion, memory loss etc can be a sign that there is imbalance within the gut microbiome. The gut has billions of microorganisms in it that all are responsible for assisting so many biological processes within the body.
From anxiety to skin conditions the microbiome has influence on so many chemical processes within the body. Therefore, if you want to balance and heal any of the other system it requires you to balance the GI system. If there are any pathogens such as bacteria, molds, etc those need to be cleaned out before you are able to reinoculate the digestive system.
Once you have rebalanced the digestive tract, then you can work towards healing the neurotransmitters or the endocrine pathways. It takes awhile for the physiology of the digestive tract to become compromised to the point that the other systems feel the impact. The challenge is that most people do not notice the subtle imbalances within the digestive, therefore these symptoms grow and then later manifest into other areas. It is key to be mindful of how the body feels in the moment and work to stabilize the minor imbalances within the body.
Kundalini yoga is a form of yoga that uses breath, mantra, and movement to move the kundalini energy throughout ones body. It is believed that we all contain an amount of kundalini energy, or untapped potential energy. It is through the effort of breath, mantra, and movement that one can tap into this internal kundalini energy. The kundalini energy then moves up the base of the spine alongside the chakras which then creates enlightenment.
Many people are confused as to what is kundalini yoga, which is derived from the sanskrit word of “coiled energy”. This energy becomes uncoiled and awakens self awareness. This new found energetic self awareness opens up the person to having an awakening. The kundalini practice is benign to any religious practice. There is no conflict to the practice of kundalini practice and any spiritual practice.
Kundalini is merely about connecting to ones deeper aspect of self. Connecting with ones self is key in building self awareness, self love, and intimacy with self. Kundalini can be used as a tool to help remove blockages within the subconcious mind, freeing a person from addictive habits or patterns.
The kundalini practice can also raise a person’s frequency vibration to help draw closer those things that matter the most. It has the potential to still the mind and empower the person to live a healthier life.
Kundalini builds strength and stamina for the physical body. With comfortable and relaxed positions unlike more traditional yoga practices. This practice can strengthen and support the body. Kundalini yoga can also improve mental clarity, and focus especially with the various breathwork practices.
A typical kundalini class includes tuning in, warming up, and then a series of kriyas combined with breath work, and mantras. Mantras are frequencies that help cut the negative thought processes. It is common to wear white as a symbolism of purity, and head covering to help contain the kundalini energy within the body. Kundalini helps to tonify the nervous system which is often overtaxed by our intense stressed lifestyle. Schedule a consultation at Holistic Family Practice and learn more about kundalini yoga.