4 Powerful Tools to Motivate You!

Nobody in the world is the same. One might be good at one thing and bad at the other while the other person might be the exact opposite. Similarly, when at times, you lack the most essential thing in life that keeps you going; the other person might be full of it. I am talking about Motivation. In this crazy busy world, we do get frustrated and lose all hopes every now and then. We feel like we have nothing left to work for. When everything seems to go to the left, and all the doors to the right get shut; that’s when you need the help of people like motivational bloggers, podcasts, and books. Yes, the ones who are full of what you lack will definitely give you the will to continue moving. They will help you get up and open all the doors to the right. All you need is to realize that all that you have to do is NOW, cause sometimes NOW becomes NEVER and that’s when you regret. No!! You can’t afford to regret at any time in your life. Never!

“If you can’t fly, then run,
If you can’t run, then walk,
If you can’t walk, then crawl,
But whatever you do,
You have to keep moving forward.”

– Martin Luther King Jr.

Motivational Blogs

https://blog.feedspot.com/motivational_blogs/

  1. Tiny Buddha

Tiny Buddha is about reflecting on simple wisdom and learning new ways to apply it to our complex lives complete with responsibilities, struggles, dreams, and relationships. You’ll find posts about happiness, motivation, inspiration, love, relationships, meaning, possibilities, mindfulness, yoga, spirituality, simplicity, minimalism, and letting go.
Frequency about 6 posts per week.

  1. MotivationGrid

Motivation Grid is a top motivational blog sharing quotes, videos and articles that relate heavily to happiness and productivity. Founded by Cris roughly a year or so ago, it now gets half a million views per month.
Frequency about 2 posts per week.
Website motivationgrid.com

  1. Fearless Motivation

If you are looking for a motivational speech to get you pumped up for a massive gym session look no further! Time For War has been one of the best-selling and highest streamed gym motivational music tracks on iTunes and Spotify for nearly 2 years.
Frequency about 5 posts per week.
Website fearlessmotivation.com

  1. SuccessConsciousness by Remez Sasson

Tools and skills for creating success, prosperity, positivity and inner peace, and for improving your life and achieving your dreams.
Frequency about 2 posts per week.
Also in Psychology BlogsPersonal Development BlogsPositivity BlogsInspirational Blogs
Website successconsciousness.com/blog

 5.  Pick the Brain – Motivation

A comprehensive collection of self-improvement articles with a focus on motivation. Pick the Brain has been operating since 2006, and since then has expanded and brought new members onto the team. It’s three main categories are motivation, productivity, and health.
Frequency about 1 post per week.

Motivational Podcasts

  1. The Lively Show

Focused on living an intentional life, this podcast, hosted by Jess, is an inspiring online entrepreneur who sold all her belongings to travel across the world by herself—a very Eat, Pray, Love moment! She talks all about following our intuition and finding “flow” in order to live an intentional life.

2.     Happier

As the name suggests, this podcast is all about making your life a little happier. Hosted by Gretchen (the author of the book The Happiness Project!) and her sister Elizabeth, it is super relatable and a refreshing way to add a more positivity to your life.

  1.   The Accidental Creative

The Accidental Creative podcast shares how to build practical, everyday practices that help you stay prolific, brilliant and healthy in life and work. Host Todd Henry (author of the books The Accidental Creative, Die Empty, and Louder Than Words) interviews artists, authors, and business leaders, and offers tips for how to thrive in life and work. Listen in and join the conversation at AccidentalCreative.com

  1.    The School of Greatness with Lewis Howes

Find out what makes the greatest people great and how to apply those lessons to your life. Join NYT bestselling author Lewis Howes as he shares inspiring stories from the most brilliant business minds, world-class athletes and influential celebrities on the planet.

  1.    Courageous Self-Confidence

Committed to inspiring, encouraging, this podcast comes alongside you to help you increase your courage, self-confidence, and the capacity to live out your destiny.

Motivational Books

  1. You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero

This refreshing must-read inspirational book provides the reader with a guide to creating a life that you love. Jen Sincero offers the reader 27 short chapters packed with captivating stories, humor, sound advice, and simple exercises to help people find and get rid of their self-sabotaging thoughts and habits that prohibit people from achieving the success that they want. After reading this book, you will have a better understanding of why you act the way you do and how to accept the things that you cannot change.

  1. Choose Yourself by James Altucher

Choose Yourself remains my favorite, and I think is one of the single best motivational books around. Because that is the entire point of the book. When it comes to “what” you should invest in to achieve success, his point is to “choose yourself”.

Showcasing real-life interviews and case studies, James shows us how the current world market is ripe for entrepreneurial self-starters to succeed if they invest their energy in themselves.

3.  Think and Grow Rich by Napoleon Hill

Written in 1937, this book has become a classic. The text and formatting of the original book are as close as possible to the original release. This book was originally published during the Great Depression and it is about the art of convincing yourself to become wealthy. It addresses the important steps to take and the equally important steps to avoid in this process.

Motivational Quotes.

“The Way Get Started Is To Quit Talking And Begin Doing.” – Walt Disney

“Don’t Let Yesterday Take Up Too Much Of Today.” – Will Rogers

“If You Are Working On Something That You Really Care About, You Don’t Have To Be Pushed. The Vision Pulls You.” – Steve Jobs

Nancy Boardman
August 8, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

5 Ways To Make a Change in Your Community

So many communities could be much closer-knit and cleaner but no one attempts to make the change. So, why don’t you kick it off and start the change! Here are a few ways to get yourself up and moving in your community.

  1.  Clean up

 Trash is left all up and down roads and grass. Try just going out with a trash bag and picking some of it up. It will make it look so much cleaner and also may motivate others to try to make a change in the community too, setting off a chain of good deeds. This could also be a good bonding time or a little “get to know you session” of someone who you don’t talk too much.

2.  Plant flowers

Now this one might seem a little pointless but trust me, it is well worth it. On my way to work every day, I pass by a patch of flowers spelling out “Coventry” and that small patch of flowers adds a whole new aesthetic to the street and makes it all look a lot better. Just some flowers in your front yard can make a whole new look to your street so give it a try.

3.  Baked Goods

No, not for yourself but for your neighbors. Get yourself out there and just make some new friends. This can be hard for some but in the long run, it will bring your whole community together. Try hosting a get-together and inviting your neighbors so they can get to know others who are a little too shy to introduce themselves.

4.  Overall attitude

This one is pretty straightforward. Being a friendly person will make everyone else feel better as well as make your community more connected. Just giving a simple “hello, how are you?” Or inviting them over for dinner, a drink or whatever you want will work. Just be friendly to them.

5.  Volunteer

When you see that poster on a telephone pole asking for volunteers to help a community pick up, do it! You don’t need to commit your whole day, just a few hours can make all the difference! Even if you don’t volunteer every time, you will still make a difference in the long run. The first step to changing the community is changing the bad habits. So next your free and bored, go out to a community event and help out and don’t sit at home watching whatever you can find on tv.

These are just a few of the ways you can make a change in your community. There are so many more that you can use to make a difference, so what are you waiting for? Go out and start your change!

Dallas Cain
August 1, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

6 Refreshing Tastes of Summer!

 “Every time you eat is an opportunity to nourish yourself.” –superhealinglife.com

When I think of summer, I think of all the sweet smells and tastes of fresh fruits.  Summer is my favorite time of the year!  One of my favorite things to do is stroll through local farmer’s markets and take it all in!  I appreciate all the hard work of local farmers and honor them with my support.

I am always looking to add nutrients into my diet in the easiest way possible. Fresh smoothies will always be a go to for my family and me.  I love the sweet taste of pineapple paired with some fresh baby spinach.  Even though I am not a big fan of kale, when paired with a pungent punch of a granny smith apple, I can still get its health benefits into my diet.

Below I’m sharing 6 of my favorite smoothie combos hoping to inspire your creativity and allow you to take in all the health benefits of this season’s fresh fruits and vegetables.

Pineapple Lime Cilantro Smoothie    

Ingredients:  ½ frozen Banana
1 cup Cilantro
1 inch of Ginger
1 Lime, juice
1 ¼ cup of Pineapple
1 cup of Spinach
1 cup unsweetened Almond Milk
3 Ice Cubes

Instructions:  Place all ingredients into a high-speed blender and blend on high until creamy, smooth and delicious!

Blueberry Avocado Smoothie   
 
Ingredients:  ½ Avocado ripe
1 cup Baby spinach
½ cup Blueberries
1tsp. Grade B Maple Syrup
½ cup Almond Milk Yogurt
½ cup unsweetened Vanilla Almond Milk
5 Ice Cubes
Instructions:  Place all ingredients into a high-speed blender and blend on high until creamy, smooth and delicious!

Cherry Almond Smoothie  
 
Ingredients:  ½ frozen Banana
1 cup Fresh Baby Spinach
1/3 cup pitted Bing Cherries
2 tbsp. Almond Butter
1 cup unsweetened Vanilla Almond Milk
3 Ice Cubes
Instructions:  Place all ingredients into a high-speed blender and blend on high until creamy, smooth and delicious!

 Sunrise Super Smoothie  
 
Ingredients: 2 small Carrots
1 tsp. fresh Ginger
1 medium Orange
½ cup fresh Pineapple
½ Tsp. fresh Turmeric
8 oz. Unsweetened Almond or Coconut Milk
5 Ice Cubes

Instructions:  Place all ingredients into a high-speed blender and blend on high until creamy, smooth and delicious!

Kiwi and Spinach Smoothie  
 
Ingredients:  ½ frozen Banana
2 Kiwis
1 cup of Baby Spinach
1 cup of unsweetened Vanilla Almond Milk
1 tsp. Chia Seeds
3 Ice Cubes

Instructions:  Place all ingredients into a high-speed blender and blend on high until creamy, smooth and delicious!

Green Apple Ginger Smoothie   
 
Ingredients:  1.5 cups Kale
1 Granny Smith Apple
1 Orange
½ frozen Banana
1 tsp. minced Ginger
½ tsp. ground Cinnamon
1 tsp. Chia Seeds
3 Ice Cubes

Instructions:  Place all ingredients into a high-speed blender and blend on high until creamy, smooth and delicious!

I urge you to increase your nutrient intake today! I also urge you to stroll and support your local farmer’s markets.  Healthy eating is easy, fun, delicious and nutritious!

What is your favorite smoothie combo?

Joy Vale
Patient Care Coordinator
July 25, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

3 Easy Ways to Get Fit

Getting/staying in shape can seem like a race, and you may feel as if you keep coming in last. Well, Healthline released a newsletter talking about the top ways to burn fat.  Here are a few pointers to help you if you are trying but falling a little short of living a healthier life. One of these is right for you. Only about 20.6% of all people reach the suggested amount of exercise per day. (Approximately 150 minutes or 2 ½ hours) Excuses range from lack of time to lack of energy, so here are 3 easy tips to help get yourself fit and ahead in that race in no time.

1. Get some sleep!

Lack of sleep believe it or not can actually lead to weight gain. An article was written on https://www.healthline.com/health/sleep-deprivation/effects-on-body about the effects of sleep loss with one of the key points being weight gain. “With sleep deprivation, the chemicals that signal to your brain that you are full is off-balance.  As a result, you are more likely to over-indulge even when you’ve had enough to eat.” – Deborah Weatherspoon, Ph.D., RN, RNA.  Sleeping is crucial to a healthy life and preventing an unnecessary weight gain.  The National Sleep Foundation recommends that adults (18-64) should get 7-9 hours of sleep a night. Not achieving this amount can lead to sleep deprivation and in turn weight gain. If you have trouble achieving these hours of sleep nightly, try shut down earlier, meaning turn off electronics and let your mind decompress to get a full healthy nights rest.

2. Add a little Vinegar to your diet.

Now I know this one seems a little strange but adding as much as 1-2 tablespoons of vinegar to what you eat will bump up your fat burning rate, give you a smaller waist and lower belly fat. (which is all talked about by Rachel Link, MS, RD. on Healthline.com) Healthline advised eating as little as 1-2 tablespoons of vinegar. This, in turn, should reduce body fat in no more than 12 weeks! And if drinking vinegar out of the bottle doesn’t sound the tastiest to you, you aren’t alone, just try mixing it with a cup of water, other foods or even make homemade dressings.

3. Trade out those sugary drinks

Yes, this seems like a no-brainer but many people look past this small fact. Pop/kool-aid may taste nice, sugary and sweet but, it is causing a huge weight gain in the process. A study by Healthline showed that a group of people given water instead of pop or juice lost 4.4 lbs in 12 weeks! In one 12 oz can of pop, there are about 150 calories. That is 6% of your recommended daily calorie intake. That may not seem like a lot but if you compare it to a polar pop (about 2.6x bigger) it seems pretty excessive coming in at about 16% of your daily calorie intake (15.6% to be exact). Making simple changes such as pop for water or juice for green tea will help with weight issues and you will see results in no time at all.

And also, be sure to get plenty of exercise.  20 minutes a day will greatly increase your fat burning productivity. All these methods are effective but will work even better with exercise and a proper diet of 2,500 calories a day. Be sure to think of all these tips and more when going throughout your life.

Dallas Cain
July 18, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

www.healthline.com
www.HHS.gov
www.Livestrong.com
www.caloriecontrol.com

All That Screen Time is Affecting Your (And Your Children’s) Health!

It’s no secret that screen time affects our brains, but the blue light emitted from all types of screens particularly affects children & teens.  Blue light prevents the pineal gland, a pea-sized organ in the brain from releasing melatonin, the hormone responsible for reducing alertness and makes sleep more inviting.  Blue light also suppresses delta wavelength production in the brain, which induces sleep; As well as boosts alpha waves, which cause alertness.

You don’t have to stare directly at a screen for its rays to affect you: If enough blue light hits the eye, the gland can stop releasing melatonin. So, if your bedtime routine includes watching TV or taking your tablet or laptop to bed with you, this physically makes it harder to sleep, especially for sleep-deprived teenagers who are more vulnerable to the effects of light than adults.

“Teenagers have all the same risk of light exposure, but they are systematically sleep-deprived because of how society works against their natural clocks,” says sleep researcher Steven Lockley of Harvard Medical School. “Asking a teenager to get up at 7 a.m. is like asking me to get up at 4 a.m.”

A 2014 poll by the National Sleep Foundation found that more than half of 15-to-17-year-olds routinely get seven hours of sleep per night or less.  The recommended amount for teens is 8 ½ to 10 hours.  68% of these teens were also said to keep an electronic device on all night-a television, computer, video game or something similar.  It was also reported that sleep quality was better among children 6 to 17 who always turned their devices off: 45% of them were described as having excellent sleep quality vs. 25% of those who sometimes left devices on.

A study investigated by Figueiro found that when comparing melatonin levels of adults and teenagers looking at computer screens, she was astonished by the younger group’s light sensitivity.  Even when exposed to just one-tenth as much light as adults were, the teens actually suppressed more melatonin than older people.

Another study showed that teens who either excessively played video games or had intensive phone use were associated with poor perceived health, particularly when it negatively affected sleeping habits, which in turn was associated with increased waking-time tiredness.  Girls with intensive phone use were also found to have more musculoskeletal symptoms both directly and through deteriorated sleep.  A lack of sleep has been associated with ongoing depression, obesity, diabetes and cardiovascular disease.

Musculoskeletal problems due to tech use are also becoming more of a problem amongst children and teens.  “Text Neck” is a new term for chronic flexion and anterior head malposition.  When the head sits correctly above the body-with the ears over the shoulders with the shoulder blades pulled back-the head weighs approximately 10-12 lbs.  For every inch forward the head moves, the heavier it is and more stress it puts on the neck musculature and spinal cord.  

A study by the Surgical Technology International quantified this problem: As the head tilts forward 15 degrees from neutral, the forces on the cervical spine and supporting musculature increases to 27 lbs.  As the tilt increases, the forces increase to 40 lbs at 30 degrees, 49 lbs at 45 degrees and 60 lbs at 60 degrees.  This malposition also loads the discs in the spine-eccentrically loading the spine causes cracks in the discs, slipped or herniated discs.  This leads to stenosis or blockage of the spine, says Dr. Kenneth Hansraj, chief of spine surgery at New York Spine Surgery & Rehabilitation Medicine.  It can also cause pinched nerves, arthritis, bone spurs and muscular deformations.

To prevent developing tech-induced sleep deprivation and text-neck-shut the phones, TVs, computers, tablets, etc. off at least a half hour before bedtime.  Hold hand-held devices at eye level.  There are also apps available to warn you when your posture is not correct while on your device-The Text Neck Institute has developed the Text Neck Indicator, an interactive app that alerts users when their smartphones are held at an angle that puts them at risk for text neck.

Dr. Jessica Eckman, DC
July 4, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

https://www.washingtonpost.com/national/health-science/blue-light-from-electronics-disturbs-sleep-especially-for-teenagers/2014/08/29/3edd2726-27a7-11e4-958c-268a320a60ce_story.html
http://www.sciencedirect.com/science/article/pii/S014019710600073X
http://www.latimes.com/health/la-he-text-neck-20150404-story.html

Treats To Satisfy the Sweet Tooth of Every Paleo Diabetic

COconut-ICe-Cream  Chocolate banana bitesNo-Bake-Key-Lime-Pie-RE--1--

7 Sweet Treats That Won’t Leave You Feeling Deprived.

The summer is time for ice cream, popsicle, pudding, and pies but eating these things while following a paleo diet is difficult and possibly deadly to a diabetic!    It is possible though to satisfy these summer cravings while following your dietary restrictions.  I have first-hand experience.

I have eaten according to the paleo principle for almost two years.  My boyfriend is gluten-free and I have several family members who are diabetics.   Because I am usually the host of many summer cookouts, I have spent a significant amount of time finding recipes that I am proud to serve and that meet all the dietary requirements of my guests as well as myself.

As a refresher, people who “eat paleo,” avoid grains and dairy.  A full description of the paleo lifestyle is beyond the scope of this article but to find out more, check out Robb Wolf’s website by clicking here.   Persons who are diabetic should limit sugar as well as limit their carbohydrate intake that turns into sugar.[i]

1.  Frozen banana slices dipped in organic chocolateWhile bananas are somewhat high on the glycemic index, by cutting them into slices, you can divide one banana into 3 servings (about 4 grams of sugar).  By dipping just half of each slice in chocolate, you only add 1 gram of sugar to the mix.  Here are lots of great recipes and techniques courtesy of Pinterest (of course).  You will find if you click on the link that many of the frozen banana recipes are not diabetic-friendly but there some great technical tips for how to produce a really beautiful frozen banana.   https://www.pinterest.com/explore/frozen-banana-bites

2.  Strawberries “sundaes.”  This is my niece and nephews’ favorite treat in the summer because they taste great and they just love the mess (whipped cream mustaches) that they make when they eat them.  Hint:  have your kids eat them outside!  Wash and de-stem fresh organic strawberries.  Fill them with a squirt of non-dairy whipped cream and drizzle with just a little bit of organic chocolate sauce.  [Click to Tweet]

3.  Warm Apple Strudel.   If you are dying for that piece of apple pie, this might do the trick.  Peel, core and slice a small apple into chunks.  Sprinkle 2 tablespoons of unsweetened granola on top.  There are many unsweetened, paleo-friendly granolas on the market!  Sprinkle Stevia on top (to taste) and ¼ tsp of cinnamon.   Remember that Stevia is more than twice as sweet as sugar so go light on it! Cover with foil and put in the oven at 325 and bake for about 30 minutes.  You can also microwave it for 1 to 1.5 minutes but I am not a fan of the microwave. It actually changes the molecular structure of food!

 4.  Sugar-Free Coconut Vanilla Ice Cream.   This is a great ice cream treat.   Although made from coconut milk, it does not have a strong coconut flavor.  I found this recipe last summer on Insonnetskitchen.com.  Here is a link.  Good stuff!  http://www.insonnetskitchen.com/sugar-free-coconut-vanilla-ice-cream

5.  Peanut Butter Pudding.  Who doesn’t love the combo of peanut butter and chocolate!  This recipe was actually for a pie and the “pudding” was the filling.  Mix 1.5 cups of almond or coconut milk with 1 small box of sugar-free dairy-free instant vanilla pudding mix and mix with a wire whisk.  Add 1/3 cup of peanut butter, ½ tsp of gluten-free vanilla extract and 1 cup of frozen, fat-free, dairy-free whipped topping.  Pour into bowl and refrigerate for 4 hours.  Makes 10 servings.  Sugar: 5 grams and delicious!

6.  No Bake Key Lime Pie.  I love key lime pie.  Yes, I know that “real” key lime pie is not green but I had to make some changes to make this perfect summer treat fit my requirements.

Ingredients: 1 small box of sugar-free lime Jell-O, ½ cup of boiling water, 1 8-oz package of low-fat or fat-free, dairy-free cream cheese (Trader Joe’s makes a good one!), 1 Tb of fresh lime juice, 1 tsp grated lime peel, 2 cups frozen light dairy-free whipped topping, thawed.

Directions: Dissolve Jell-O in boiling water.  Beat cream cheese in large bowl and slowly add Jell-O until well combined.  Stir in lime juice and lime peel.  Fold in whipped topping until well blended.  Pour all into a pie pan lightly sprayed with coconut oil cooking spray.  Chill for about 3 hours.  Yum!

7.  Yogurt Popsicles: Last but not least, you must have a popsicle in the summer!  Sure, you can buy sugar-free popsicle in any grocery store but I guarantee that they won’t taste as good as these!  Why?  They are made with paleo-friendly and diabetic friendly coconut milk yogurt!  Combine 3 cups of plain, non-fat coconut milk yogurt (or strawberry flavored) with 2/3 of a cup of no-sugar-added strawberry syrup (slightly less if you use strawberry yogurt).  Mash ½ cup of sliced strawberries with a potato masher.  Put cupcake papers in a muffin tin and divide the yogurt mixture evenly between them.  Divide the mashed strawberries equally and put on top of the yogurt mixture.  Freeze for about 30 minutes until slushy.  Put popsicle sticks into the center of each cup and put back in the freezer until firm. Peel off paper before eating. Makes 6 popsicles.

So that’s it!  Hopefully, one of these options will bring back memories from the summers of your childhood.  If only we had summers without work again too!

Do you have a dessert recipe that you would like to share that both diabetic and paleo friendly?

Caroline Boardman

Republished on June 20, 2018 from June 3, 2015

Email: info@feohio.com

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Chiropractic Physician

Click here to make an appointment with one of our doctors.

[i] Note: if you are a diabetic or have any other doctor-ordered dietary restrictions, please check with your doctor about what you should and should not be eating.  This article is not intended as medical advice.

Does Happiness Improve Your Health? 13 Tips To Make Sure It Does!

Being a happy, healthy person is much easier said than done.

Everyone wants heath and happiness.

Here’s a great article and shows some of the science that connect health and happiness. https://www.globalwellnesssummit.com/wp-content/uploads/2018/03/7_happiness_2018TrendsWellness.pdf

Loved this paragraph.

Mounting Evidence: Happiness Improves Physical Health Anyone that cares about human health needs to care about happiness because studies increasingly show that happiness has an independent and powerful impact on physical health. It’s been studied in-depth. For instance, a 2017 meta-review2 of 150+ studies on the connection confirm with “almost no doubt” that happiness really can influence health. Another Harvard meta-review3 of 200+ studies found a connection between happiness and optimism and lowered risk of cardiovascular disease and abnormal body weight. A 2018 study4 led by Cornell University found that people who experience a range of positive daily emotions – from enthusiasm to calm – have lower levels of inflammation, which is linked to a lower risk of premature death and chronic disease. Other studies show happiness’ positive impact on everything from speeding wound healing to longer telomeres. And, while these studies show a strong association more than cause and effect, the evidence keeps growing that happiness affects health and aging deep down to the cellular level.

We’ll see more “eating for happiness” with diets and menus packed with more foods like tuna, salmon, nuts, seeds, bananas, green tea, dark chocolate, spinach, blueberries, and blackberries because they boost serotonin and other happiness hormones. Research mounts that food has a powerful impact on the brain and mood: For instance, a 2017 study from Deakin University (AU) showed that an anti-inflammatory Mediterranean-style diet high in vegetables, fish, olive oil and nuts reduced symptoms of depression in 32% of its sample. J. Walter Thompson (JWT) also named “Mood Food” as one its top trends for 2018, and we see companies like Monarch Airlines creating mood-enhancing food menus for passengers (like green tea and lavender cakes to calm anxiety) or even Pizza Hut introducing a mood-enhancing pizza. The really eye-opening research is around how our microbiome – that ecosystem of bacteria, fungi, viruses, and yeasts that live in our intestinal tract – plays a powerful role in regulating our emotions and determining our very happiness. All those bugs in our gut generate many of the transmitters and hormones that play out within the brain, like serotonin that regulates mood, appetite, sleep and social behavior. Studies even indicate that the lion’s share of our serotonin is produced in our gut, and disruptions in the microbiome are being connected to anxiety, depression, autism, and dementia. The research about the tight connections between the gut and mental health is so compelling that the Denver VA hospital is running a trial using probiotics to treat veterans with PTSD, and their findings17 of the impact that this simple food supplement has on how our brains and bodies respond to trauma are fascinating. It’s no newsflash that more people are eating for a healthier microbiome, meaning more soluble fiber (like brown bread, nuts, and seeds) and probiotic/ fermented foods like yogurt, kombucha, kefir, sauerkraut, and kimchi. What we will see more of is research specifically on the gut-brain-happiness axis, an exciting field called psychobiotics.

Here’s another article: http://time.com/4866693/happiness-improves-health/

The review does point out that in many of these studies, it’s possible that better health could lead to improved emotional states, rather than the other way around. Since most studies on this topic are observational, it’s possible that other variables (that were not or could not be controlled for) are to blame for changes in both happiness and health.

But overall, the authors wrote, the evidence is strong enough to say that subjective well-being can influence health and longevity, “at least in some instances.” The question now, they say, is why happiness is linked to health for some people, but not for others.

Here are some tips that will overall help your happiness and your health.

Stop negative thinking

A negative mind will never give you a positive life. Stop thoughts that are limiting and self-defeating like “I can’t do that “or “I’m not good enough “. Don’t believe everything you think. Negative and pessimistic thinking is unhelpful and will hold you back from achieving your goals and greater self-confidence. Replace negative thoughts with words that are positive and motivating. At the beginning, it is difficult, but the more you repeatedly send positive messages to yourself, the better you will feel.

Stop comparing yourself to other people

It is an extremely unhealthy habit, but even the most confident people do it: Comparing. We all do it. It’s human, but constant comparison with others make you feel bad about yourself and lowers your self-esteem. You begin to question your own worth. And this can lead to frustration, depression, eating disorders, over-spending, and simply to the feeling of not being good enough. Life is not a competition. If you make it one, nobody will win. It’s always a losing battle because the only person you’re really hurting, in the end, is yourself. Stop comparing and start living!

Don’t be a victim

You create your life. You have to take responsibility! Even if situations become unbearable, there is always a way out. You will always have the choice to make a change.

Don’t be a people-pleaser

Respect yourself and others will respect you, as easy as that. Don’t spend your whole life on trying to make everyone happy. Practice building self-awareness, discover what you are willing to do and what you don’t want to do. Start putting this into practice by saying no when something doesn’t resonate or align with who you really are. People might get mad at first, but eventually, most will come to respect you.

Start loving yourself

Self-esteem is all about how much you feel you are worth — and how much you feel other people value you. Your level of self-esteem affects your happiness and everything you do.

Be yourself! 

Don’t be somebody else. Take control of your life and live it by your own rules. Find a personal style that feels great to you and be proud of it. There is no one like you and that is your power!

Care for yourself

Eat a healthy diet, exercise regularly, drink plenty of water and sleep at least 7 to 8 hours per night. If you don’t get enough sleep, everything else will suffer. Sleep deprivation (which most of us suffer from) puts you in a pre-diabetic state, messes with your metabolism, makes you more likely to be overweight, increases your appetite, decreases your productivity, hampers your immune system, and makes you tired, moody, anxious and likely to be depressed.

Don’t strive for perfection

Nobody is perfect. You will always find someone who is more beautiful, smarter, richer, better or worse. But you won´t find someone who is perfect.

Concentrate on your strengths not your weaknesses 

Focus on what you have already achieved and reached, not what you lack and miss. Be proud of yourself and know your strengths. Avoid negative people, places, and things you don’t like or that make you feel bad about yourself.

Being around toxic people can drain your energy, make you unhappy and insecure. Surround yourself with people who lift you up, give you energy and make you feel good about yourself.

Stay focused on the present moment

It is the only reality. When the past and the future feel painful, focus on the task at hand and do it with your full engagement. Enjoy your life, make the best out of it!

Be childish and play more

When it comes to certain things, children do them way better than we do. Who said you have to get serious while growing up? Never lose the child in you, the childlike faith, childlike hope, childlike play and creativity.

Forgive yourself

Feeling bad about things you’ve done in the past can create a pretty painful present. Remember that you can begin new any day. Your past does not predict your future.

Be grateful 

Gratitude is an attitude and a way of living that has many benefits in terms of health and happiness. Feeling and expressing gratitude, instead of wanting more and more, turns our mental focus to the good things in life, which will create more things for which to be grateful. As you awake each morning, give thanks for your breath and being healthy. Life is a gift, never forget that.

Watch your thoughts, they become words.

Watch your words, they become actions.

Watch your actions, they become habits.

Watch your habits, they become your character.

Watch your character, it becomes your destiny.

Author unknown

Here’s a great Podcast on Health and Happiness:  Happy Healthy and Fit Life By Hosts Janell Yule and Jennifer Grant

Here’s a great book to read.  Happiness & Health: 9 Choices That Unlock the Powerful Connection …

Have a Happy Healthy Day!

Nancy Boardman
June 14, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

7 Natural Allergy Remedies

7 Natural Allergy Remedies

Spring & summertime bring warm weather, sunshine & blue skies, but they also bring pollen, dust, mold, & ragweed/hay fever-all of which are responsible for allergies!  Whether you suffer from sneezing, runny nose or watery eyes, allergies can lead to uncomfortable sinus congestion & if left long enough-the dreaded sinus infection.  If you act soon enough, you can nip it in the bud!  The good news is you don’t have to take over the counter or prescription drugs to get relief. Here are some natural remedies to ease those sinus blues:

  1. Natural Antihistamines:
  • VITAMIN C – In addition to being a powerful antioxidant, vitamin C is also a natural antihistamine. Although many foods are rich in vitamin C, some foods (like citrus) are histamine triggers. Instead, supplement with a dose of 2,000 mg daily is often suggested

 

  • FLAVONOIDS – Flavonoids are plant chemicals that help create the bright colors in veggies, fruits, and flowers. Quercetin (found in cruciferous foods like broccoli or cauliflower) is one such flavonoid that fights allergy symptoms. It’s available in supplements and found in many foods.

    • OMEGA-3 FATTY ACIDS – In addition to other well-known benefits, omega-3 fatty acids reduce allergic reactions. Good sources include salmon, walnuts, grass-fed meat and flaxseed oil.
    • STINGING NETTLE – It’s hard to imagine how someone long ago figured out stinging nettle was actually a very useful plant. Fortunately, it’s not necessary to handle stinging nettle to reap its benefits. A University of Maryland study reported:
  • 57% of participants found nettle capsules relieved sneezing and other allergy symptoms
  • 48% found nettle was even more effective than allergy medications

The researchers used a 300 mg daily dose of freeze-dried nettle. Other studies have

corroborated benefits of using nettle as a highly effective natural antihistamine.

    • BROMELAINBromelain is an enzyme found in pineapples. It’s commonly used for swelling reduction in the nose and sinuses. For treating allergies, one study suggests taking   400-500 mg three times a day.
    • SALTWATER – A saline nasal rinse using a spray or neti pot helps lower symptoms by clearing allergens from nasal membranes. A saltwater gargle 1-2 times a day can also help soothe a scratchy throat.
    • GINKGO – Most known for its energy-boosting abilities, ginkgo is a powerful antihistamine as well. It’s great for things like seasonal allergies, bronchitis, asthma and more.
  1. Eat an anti-inflammatory, alkaline diet – this will help reduce your risk of allergies & other health problems.
  2. Local Raw Honey (Bee Pollen) – The International Archives of Allergy and Immunology published an article in 2011 that tested how pre-seasonal use of birch pollen honey affected people with birch pollen allergies. They discovered that patients taking honey “reported a 60 percent lower total symptom score, twice as many asymptomatic days, and 70 percent fewer days with severe symptoms.” And they used 50 percent fewer antihistamines compared to the control group that took conventional meds.  I recommend taking one tablespoon of RAW local honey daily, such as by stirring some into tea, adding some to oatmeal along with cinnamon, or putting some in your smoothies.

What makes raw honey so powerful at reducing allergies? One reason is that it has bee pollen, which is known to ward off infections, allergies & boost immunity. The bees living in your area go from flower to flower collecting pollen that you are suffering from. It would make sense then that eating local raw honey will help build up your immunity to local pollen. Honey also has many enzymes that support overall immune function.

 

  1. Apple Cider Vinegar (ACV) – At the first sign of an allergy attack, put one teaspoon of ACV in your neti pot solution for a natural “sinus flush.”
  2. Neti pots – neti pots are a natural remedy for allergies and many respiratory conditions because they help to clear the sinuses and remove congestion. Use of neti pots helps improve quality of life in sufferers of respiratory illnesses and cause little to no side effects.  Clearing the nasal passages of allergens and irritants, this form of “sinus irrigation” originated in the Ayurvedic medical tradition hundreds of years ago. People living in India have received astounding results from using neti pots for centuries, and now you can, too.
  3. Essential Oils – One interesting study evaluated the effect that various essential oils had in killing the highly allergic house mites and found that eucalyptus oil ranked among some of the most potent. Essential oils for allergies work by reducing inflammation and improving detoxification of harmful bacteria, parasites, microorganisms and toxins that can trigger an attack. You can use eucalyptus oil for seasonal allergy relief in many ways: inhale using a diffuser, put into your neti pot, or add to coconut oil & use as a chest rub.

Another powerful essential oil for managing allergies is frankincense oil. The almost unbelievable cancer-killing capacity of Indian frankincense has been well established in the scientific literature for several years, but its life-giving power doesn’t end there.  Frankincense is used just as described above for eucalyptus oil.

  1. Probiotics – 80% of our immune system comes from our gut. One way to keep it healthy is to take a probiotic daily. Probiotics are beneficial “good bacteria” that live inside your GI tract and help defend you against infections, viruses, allergies and more. They are so effective that a study published in the journal Pediatrics discovered that women who regularly take probiotics during pregnancy significantly reduce their child’s risk of developing allergies.

Next time your allergies flare up, try these natural allergy remedies for effective relief without the side effects associated with over-the-counter meds.

Reproduced from https://www.khromaherbs.com/blogs/news/top-natural-antihistamines-to-treat-allergies-at-home &  https://draxe.com/8-natural-allergy-relief-remedies/

Dr. Jessica Eckman
June 6, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

7 Reasons Summer Makes People Feel Good!

If you catch yourself smiling more and feeling increasingly carefree during the longer days of the season, consider it a side effect of this time of year in the Northern Hemisphere: Summertime really does set you up to feel more joyful. Check out the seven sneaky ways sunlight and warm weather conspire to make you happier, calmer and more connected.

1. Sunshine Chemically Lifts Your Spirits

Thanks to summer’s stronger sunlight and the extra hours in the day to soak it up, you’re more likely to float through the day feeling energized and optimistic. It has to do with serotonin, a hormone that’s been dubbed the “happiness hormone” by scientists. When your body absorbs UV light, it produces more serotonin, and that pumps your mood, explains Ellen Marmur, M.D., assistant professor of dermatology at Mount Sinai School of Medicine and director of Marmur Medical in New York City. Exposure to sunlight also shuts down production of melatonin, a hormone that leaves you feeling sleepy and sluggish.

It only takes a few minutes in the sun to rack up these benefits, says Dr. Marmur. But if you plan on being outdoors for more than 10 minutes at a stretch, be sure to slather sunscreen with an SPF of at least 30 on any exposed skin, so you don’t ruin your happiness haze with a painful burn.

2. The “School’s-Out” Mindset of Childhood Still Lingers

People are conditioned since kindergarten to think of summer as a break from routine and responsibility. And this “schools out” mindset carries over into adulthood, where many offices offer employees shorter hours and casual Friday dress codes. “Even though the work world operates year-round and responsibilities don’t suddenly stop, we reflexively feel more carefree during the summer months, like we did when we were kids,” explains Yvonne Thomas, Ph.D., a Los Angeles-based therapist specializing in the psychology of happiness.

 

 

3. Being in Nature Reduces Stress

We all feel calmer and more relaxed when we’re surrounded by nature — a finding reported by researchers all over the world. Studies from University College London and Deakin University in Australia show that going on a bike ride through a park, strolling along the beach or just inhaling the aroma of flowers in bloom makes us feel less stressed and more serene. Need more proof? A French study published last year linked being in a natural environment with higher levels of personal happiness. And a 2013 study in the journal Social Science & Medicine found that spending time near a body of water in an urban area had a therapeutic effect — so city dwellers can reap the blissful benefits of nature as well.

 

 

 

4. Organized Holidays Offer Freedom

In many countries, summer provides official holidays and extended vacations to enjoy. It’s also graduation and wedding season — two milestones typically honored with ceremonies and parties. “All that good cheer makes us feel optimism and joy for the future,” says Dr. Thomas.

 

5. Breaking a Sweat Boosts Bliss-Producing Endorphins

Another result of good weather: You’re less likely to blow off a jog, bike ride or other activity. And research shows that increasing your heart rate revs the production of mood-boosting endorphins (it’s the mechanism behind the “runner’s high”). Even if you don’t take part in a specific activity, summer sets up the perfect conditions to move around in less constructed but equally bliss-inducing ways — say by spending the afternoon gardening or playing tug-of-war at a family picnic.

6. Social Interactions Are Easier

Backyard barbecues, pool parties, company picnics, al fresco dinner parties … summer offers plenty of opportunities for socializing. “Humans are social creatures and mixing with friends, family and even strangers make us feel part of something larger than ourselves, which is fulfilling,” says Dr. Thomas. “The pleasant weather and relaxed vibe help bring people out of isolation and gives us the chance to interact and connect.”

 

 

 

7. Small Indulgences Are Everywhere

Trashy beach books. Trips to the ice-cream shop. Afternoons spent lazing on a blanket or hammock. “Summertime is about taking time to smell the roses, so to speak, and giving yourself license to indulge a little without guilt,” says Dr. Thomas. We can’t think of a better reason to take a vacation day from work to lie in a chaise lounge or meet up with friends and chill out with a round of ice-cold drinks.

Barbara Schrader
May 30, 2018

Reposted from:  Esther Crain, Written for Coco-Cola Company Stories

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Chiropractic Physician

To schedule an appointment, click here.

3 Ways to Effectively Communicate With Your Doctor

doctor-visit

How to Talk to Your Doc

Sometimes, going to the doctor is a stressful experience.  What will he/she find?  What will he/she tell me to do?  Will I need to take medication or have a procedure?  What if he/she cannot find anything wrong?  Will the doctor listen to me and really try to figure out what is wrong?

Doctors are busy.  The traditional medical office might allow for 5 minutes with the doctor. Even if you are fortunate enough to see a doctor who spends at least 20 minutes with you on each visit like we do in our office, here are some tips to make your visit is as productive as possible.

1. Be Prepared (but not over-prepared).

If this is the first time you are seeing the doctor, you filled out paperwork either immediately before or in the weeks before your visit.  Depending on the doctor, he or she may not have reviewed that paperwork before coming into the examining room. So, be prepared to answer the question, “So, what brings you here today?” in a few short sentences.  [Click to Tweet] Prior to your visit, jot down the most important things you want the doctor to know, not every symptom you’ve ever had, or your entire health history.  If you need to, you can bring your little checklist with you.  This will serve 2 purposes:  (1) give the doctor the critical information needed to diagnose and treat you; and (2) force you to really narrow down and focus on what is really bothering you.

If you see this doctor regularly, you should also prepare for your visit by jotting down specific questions, improvements, and issues that have arisen since your last visit.  You can assume that the doctor is familiar with your history at this point so there is no need to go back over any of those items unless it specifically relates to a question or issue that has come up since your last visit.

Whether this is the first visit with the doctor or one of many visits, there is such a thing as being “over-prepared.”  Information is at our fingertips thanks to the internet.  We Google everything.  35% of people say that they have gone on-line to figure out what medical condition they (or someone else) may have.[1]  But, only 41% of people say that a medical professional has confirmed that diagnosis. [1]. [Click to Tweet] So, what this means is that you may work yourself up for absolutely no reason when you try to self-diagnose on the internet.  According to  Dr. Aditi Nerurkar, many of her patients “come in after sleepless nights spent worrying about dangerous diseases they’ve learned about through web searches. ‘While I love their sense of curiosity and ownership of their health,’ she says, ‘their online searches can (and often do) go awry.'”[2]  Go ahead and do some internet research but remember when doing it to consider the source and understand that you are not a medical professional. By all means, mention your research to your doctor (briefly) but then allow the doctor to do his or her work.

2.  Bring a Current List of Medications and Vitamins

If it has been awhile since you have seen your doctor, you must give the office a current list of all medications, vitamins and over-the-counter medication you are taking.  If you have not put together a list before you go to your appointment, you cannot accurately communicate this information to your doctor either on a form or during your office visit.  This will make it hard for your doctor to discuss a treatment plan with you during your visit.  This means you cannot ask questions about that treatment plan with the doctor sitting right in front of you.  For example, if you are visiting an oral surgeon to discuss possible dental surgery in 2 weeks, your doctor will need to know what supplements/medications you are taking right now so he or she can tell you what changes you need to make before surgery. You may have questions about those changes.

3.  Be Courteous But Firm.

We have all been to a doctor at some point who breezed in and out so fast that there was absolutely no time to ask any questions even if properly ready.  There are times when this is necessary due to a medical emergency with another patient.  Otherwise, you should ask when scheduling your appointment how long you will have with the doctor that day and politely insist that you get that time.  Plan your questions (see #1 above) so that they fit within that time-frame.  You can start your appointment by telling the doctor that his or staff told you that you had 10 minutes with the doctor and that you are considerate of his or her time and schedule and that you prepared for your visit to make sure everything is addressed within that time-frame.  Remember, too, that the doctor will have certain things that he or she has to do that will take time so it might be wise to time your questions for about 1/2 of the allotted appointment time.

You should also remember that the doctor does have other patients on his schedule.  Once you have reached the end of your allotted time, you should respect the doctor and his other patients and be ready to end the appointment quickly.  If you have other questions that have not been answered, ask the doctor if you can discuss those with his staff or give them a written list of questions that the doctor or staff can answer by phone at a later time.  If you have followed the steps outlined above though, your visit should have been productive and efficient for both you and your doctor.

We would love to hear about one of your doctor visits that were either productive or that left you feeling uncertain or confused.  Maybe we can figure out a solution.

Caroline Boardman
May 23, 2018, republished from February 11, 2016

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

[1] http://www.pewinternet.org/files/old-media/Files/Reports/PIP_HealthOnline.pdf
[2] http://mashable.com/2012/06/15/online-medical-searches/#2XjEdh8ikZqH