Resolutions for 2018 – Make Them and Keep Them!

I’m not a person that makes a list of New Year’s Resolutions, but mostly because my birthday is in the middle of January. Before my birthday I reflect on the year before what was the good and the bad. I ask myself, in what areas of my life do I want to improve? I usually write a letter to myself on what I want to do in the following year and how I’m going to be successful. I always have some very broad goals. For example, focus on my health and build better relationships with my family and friends, etc.   Then I break them all down and get very specific.  For example, last year I was more consistent with my workouts although I did get sidetracked through the holidays.  This year I want to go from three days a week to four and add lifting weights to one of those days. I look at my family members and friends and I realize I might not have been as invested in the relationship as I should have been; I may want to spend more quality time with some and for others, I think of acts for kindness or things we could do together. This letter can get very long and very detailed. I usually have my phone so I can add things to my “to do” list or schedule an event on my calendar. By the end, I really do feel like I’m ready to take on the next year!

I thought it would be fun to see what others picked for their resolutions and some ideas of how to keep at them. Here are some of the interesting articles I found:

I loved this – BE KIND! Think how the world would change if we all made this decision!   If you think about it, kindness is everything. Love, of course, is everything, too. But unlike love, which is something that strikes or that we grow or fall into, kindness is something that we choose. Unlike love, we can practice kindness. We can practice kindness even when we feel decidedly unloving.

https://www.psychologytoday.com/blog/the-dance-connection/201712/the-1-life-changing-new-year-s-resolution

 

Grow something to eat

A packet of seeds costs a few cents and in a couple of months and a warm windowsill you can have your own salad leaves or the start of something far more impressive like tomatoes, squash or beans in mid-spring.

Get Inspired!

Here are some inspirations for your own resolutions:

http://www.mirror.co.uk/news/uk-news/21-good-new-years-resolutions-11768219

http://www.kiro7.com/news/trending-now/9-inspiring-new-years-resolution-quotes-to-motivate-you-into-2018-1/672932788

This one is great: “Tomorrow is the first blank page of a 365-page book, write a good one.” Brad Paisley   

Pick up a book.

Reading is good for your brain, but health professionals say that the hobby can also enrich your social skills. “People who read fiction may understand people better than others,” cognitive psychologist Keith Oatley explained to CNN. “A work of fiction is a piece of consciousness that can pass from one mind to another and that reader can make it their own.”

 

Set Some Goals and Stick To Them!

http://www.newsweek.com/new-years-resolutions-2018-15-ideas-setting-goals-new-year-763466

http://www.foxnews.com/lifestyle/2018/01/01/6-ways-to-make-2018-resolutions-stick-in-new-year.html

Find An Accountability Buddy or Group

It’s so much easier to accomplish a goal when you have a good support system. This year, find a friend or family member who has a similar resolution; you can rely on each other for accountability and support while making memories and accomplishing goals. Or consider joining a support group to reach your goals, such as a workout class at your gym or a group of coworkers committed to eating healthy lunches at work. Having someone to support you through your struggles and successes will make your good intentions much more likely to stick.

 

 

Choose to have a great 2018!  Happy New Year!

Nancy Boardman
January 3, 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 and Dr. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

 

 

 

 

 

 

 

Pave Your Way To Good Health – Don’t Just Fill Potholes!

When it comes to your health, most doctors are just trying to fill the potholes instead of trying to pave a road for optimal health.  SO here you are driving down this bumpy road getting thrown all over the place waiting for the next office visit to get another part changed. So, what do I mean by this analogy? I mean that doctors are reactive and narrow sighted in their thinking, even many alternative doctors. They hear a symptom, problem or concern and automatically try to come up with a single solution for that one issue instead of zooming out and looking at how the entire system is working. In the allopathic world if there is a problem they say take this medication and if that doesn’t work, we can just increase the dosage. In many alternative clinics, they suggest taking a particular vitamin or trying a new therapy. The thing is this is that this is just a limited view of a thousand-piece puzzle. The human body is interconnected with different organ systems that are constantly communicating with one another. There could be several parts of a neurological pathway, a metabolic pathway or neuro-metabolic pathway that break down and just trying to fix one problem in a vast interconnected web of problems is sheer madness.

SO, how do you begin to pave the road to health instead of just filling holes?

 

1)        Learn the pathways

Yes, there is a reason a Google search won’t make you an expert in physiology and fix your problems with a single click.  There is a huge need to find a doctor who has taken the time to understand a functional approach when it comes to your individual chemistry and neurology.

2)        Listen to the patient

A doctor needs to listen to a patient because more times than not a patient knows their bodies better than anyone else. Find a doctor that is going to take the time to listen. This can’t be done in less than 20 minutes. Sorry if your insurance company doesn’t understand that.

3)        Complete a proper exam

Healthcare has forgotten that to find out what is going on with a person you actually have to look at them. The system got used to cutting corners to get people out the door quicker. Not just that, most scans are only designed to find pathology and do not assess function! Meaning “my scan or test came back negative but I still have all these things wrong with me.” That’s because it’s a problem with how your body is functioning, not a pathology like a tumor.

4)        Run the complete set of labs and tests needed

If you don’t run the tests you are shooting in the dark. Giving someone a medication or vitamin for a symptom is often just guessing. Furthermore, some of the gold standards for testing don’t actually measure the entire system. Please watch our thyroid video for more of an explanation. Test, don’t guess!
http://www.balancingyourchemistry.com/thyroid.html

5)        Adapt and change plans

As a person’s neurology and chemistry change, so should their personal plan. If retesting a blood test shows the chemistry has shifted, they may not need to continue with their originally recommended supplements. As a person’s neurology changes the exercises or therapies should change so a person doesn’t plateau and continues to move down the road towards their health goals.

Are you concerned that your road needs repaving?  If so, come see us for a free consultation.  Just click the link below.

Dr. David Hardy, DC, FABBIR, DACNB
December 27, 2017

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. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

7 One Tank Road Trips To Bring Joy To Your Holiday Season!

 “Joy is what happens to us when we allow ourselves to recognize how good things really are.” –Marianne Williamson

With the hustle and bustle of the holiday season upon us, I want to inspire you to make the most of your moments this season and find real Joy in the ones you love!  A Joyful heart is a good medicine!

1.   The Christmas Cave at White Gravel Mines: 4007 White Gravel McDaniel Road, Minford, Ohio 45653.  

This new Christmas attraction is first on my list! The cave features thousands of lights and biblical scenes depicting the birth of Christ on a mile long passageway throughout the mines.  This is a self-guided tour lasting about 1 hour.  There are benches along the way if you need to stop and rest.  www.towncal.com/event/the-christmas-cave/2016-12-02/

2.  A Christmas Story House Museum: 3159 11th Street, Cleveland, Ohio 44109

If you are a fan of the movie, this is a must-see in Cleveland!  The 19th century Victorian is restored and renovated to appear as it did in the 1983 film A Christmas Story.  http://www.achristmasstoryhouse.com/

3.  Ugly Sweater Holiday Train Ride: Cuyahoga Valley Scenic Railroad Rockside Station

It’s an ugly holiday sweater party!  This is an adult only, 2-hour train ride through the beautiful Cuyahoga Valley.  Invite your family and friends for holiday spirits and a competition of ugliest sweaters.  www.cvsr.com/responsive_slider/ugly-sweater-holiday-party/

 

 

4.  Festival of Lights at the Cincinnati Zoo

Now through January 1, 2018, the Cincinnati Zoo is transformed into a “Wild Wonderland” Enjoy the splendor of 3 million LED lights,   Swan Lake Lightshow and maybe even indulge in the S’mores stand.  http://cincinnatizoo.org/events/festival-of-lights/

 

 

 

5.  Ice Skate at Cleveland’s Public Square, Cincinnati’s Fountain Square.

Whether it’s your first time or it’s like riding a bike to you, Ice Skating is sure to put a smile on your face.  Make it a family night or make it a date night!  www.clevelandpublicsquare.com  or www.myfountainsquare.com

6.  The Epic Snow Tubing Hill at Mad River Mountain: 1000 Snow Valley Road, Zanesfield, Ohio 43360

Featuring 10 lanes at 1000’ long this ride is sure to bring back joyful memories of being a kid! They also offer private tubing sessions where you, your family and friends could enjoy the slopes with your own private party.  https://www.skimadriver.com/

 

7.  Cleveland Metroparks Chalet Toboggan Chutes: 16200 Valley Parkway, Strongsville, Ohio 44136

Add this to your bucket list and experience the icy thrill of tobogganing!  https://www.clevelandmetroparks.com/parks/visit/parks/mill-stream-run-reservation/the-chalet.

Whatever you choose to do,  find joy in the journey!  I Hope This Season Brings You much joy!

Merry Christmas and a blessed New Year from All of Us at Functional Endocrinology of Ohio

Joy Vale
Patient Care Coordinator
12/20/2017

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. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

 

 

 

7 Amazing and Natural Facial Cleansers You Can Make At Home! What a Great Christmas Gift!

So, we’re all working hard to put only good stuff inside our bodies.  We have detoxed and healed our guts and eat healthy, good for us foods.  But how are we taking care of our skin?  Are we still using facial cleansers full of chemicals and perfumes?

You do know that all those chemicals and perfumes seep through your skin, back inside your body – ruining that detox you just did.  Plus they cost a fortune.  So here are a few recipes for facial cleansers you can make at home.  Everything you need is probably sitting in your cupboards.

Jojoba (Coconut) Lemon Facial Cleansing Cream

1 tbsp beeswax
3 tbsp Jojoba oil (or coconut oil)
1 tbsp witch hazel
1 tbsp lemon juice
1/8 tsp borax
6 drops lemon essential oil

Melt the beeswax in a saucepan, using low heat. Add the jojoba or coconut oil and beat, using a hand mixer, for about 5 minutes or until it reaches a creamy consistency.

Heat the witch hazel and lemon juice in another saucepan just until warm, and then stir in the borax to dissolve.  Add this mixture to the cream and beat with a mixing spoon until well combined.

Set aside until the ream is cool. Mix in the lemon essential oil and spoon into a container.

Olive Oil Facial Cleanser

2 tsp liquid face soap or baby wash
2 tbsp water
2 tbsp glycerin
½ cup olive oil

Pour ingredients into a food processor or blender mix until thickened, smooth and creamy.

To use, pump a quarter-size amount of cleanser into your hand.  Gently massage into your neck area, face, eyelids, and eyelashes for about one minute.  Remove with a warm washcloth.  Rinse washcloth in warm water and gently remove any remaining dirt or makeup off your face  Keeps up to a year.

Anti-Aging Lemon Facial Cleanser

1 tbsp natural yogurt
1 tsp lemon juice
2 drops lemon essential oil

Mix all ingredients together. Soak a cotton wool pad in the mixture and remove makeup.  Repeat with fresh cotton wool pads to remove all makeup.

As you can tell by the small measurements of ingredients, this recipe is a one-time application.  This mixture will not keep. Please use immediately.

Homemade Honey Cleanser

3 tbsp honey
½ cup vegetable glycerin
2 tbsp liquid castile soap

Mix ingredients together.  Apply to face and neck and massage into skin for at least 30 seconds, allowing the cleanser to loosen dirt and debris. Rinse face with warm water.

Facial Cleanser for Oily Skin

1 tsp powdered skim milk
1 tsp honey
Few drops of apple cider vinegar

Mix your ingredients in a bowl and apply it to the skin in a circular motion with your fingertips for a minute or two.  Rinse with warm water and a washcloth.

Facial Cleanser for Dry Skin

1 tbsp oat or rice bran
1 tbsp honey
1 tsp cream

Heat your ingredients gently in a saucepan stirring until well blended.  Be sure to use your cleanser while it is still warm

Facial Cleanser for Sensitive Skin

1 part baking soda
2 parts ground oatmeal

You can ground your oatmeal in a food processor or with a mortar and pestle.  Then, mix it with the baking soda and store in a sealed container.  Whenever you want to wash your face, mix ½ tsp of the dry mixture with warm water.  Rub gently on the skin in circular motions.  Rinse with warm water and pat dry.

So try some of these cleansers.  You can make them at home and save some money and make your skin happy.  Plus, they make great Christmas presents!

Barb Schrader
December 13, 2017

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. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

Recipes from www.healthbeautyupdates.com

The Holiday Blues Are a Real Thing. 8 Ideas to Get Over Them!

Yes, the holiday blues are a real thing. It’s something that I really didn’t understand until someone close to me got them. I really couldn’t understand it. I love this time of year – all the decorations and lights and music.  All of it puts a great big smile on my face. But I felt I needed to be more understanding of what they were going through so I decided to do some research. Here’s what I found out.

The holidays are supposed to be the happiest time of the year, yet for many, they trigger deep feelings of sadness and anxiety. There’s so much emphasis on family and celebration, but it’s hard if you’re dealing with difficult memories or reminders that you’re not close to your family. Add cold weather and lack of sunlight and those are conditions to put some into a funk.

The good news: Seasonal doldrums tend to fade once the festivities are over (and if they don’t, consider seeking professional help). In the meantime, here are some tips to help you improve your mood over the next few weeks:

  1. Seek social support

Hibernation and isolation can feed a depressed mood. Surround yourself with friends, even if you don’t feel like it. Not only are you distracting yourself from your possibly blue thoughts, but being out with others provides you with opportunities for pleasure and joy.

  1. Get to the gym

Resist any excuse not to go, Or make a bargain with yourself that you only have to exercise for 10 minutes. Your heart rate will start to rise, and most likely you’ll stick it out longer because you’re already there.

  1. Don’t look at social media (Facebook, Instagram etc.)

Even though you know that most people only post their happiest moments on social media, it’s easy to lose perspective and get a serious case of FOMO (fear of missing out).

4. Help Others

Help others not because you should, but because it is the best antidote to self-pity and seasonal sadness. Find someone who is struggling more than you are, lend them a helping hand, and remember the real meaning of the holidays.

5. Stop by a place of worship

Drop into a Christian church or Muslim mosque or Jewish synagogue or Hindu template or…you get the idea. Sometimes just sitting in sacred space can remind you of the true meaning of the holidays. Most places of worship welcome all people, even those just looking for a touch of grace in the midst of a stressful day. Instead of hurrying by that church you have passed a hundred times on the way to work, take a moment to enter its doors and sit quietly, imbibing the atmosphere and the prayers of its members.

6. Forgive

Forgiveness is the slave that heals a broken spirit. Forgive all sorts of people this holiday season—those from your past, your work, your family and the ones in the news whom you love to hate. Read the stories of people (like Martin Luther King Jr. or Pumla Gobodo-Madikizela, of South Africa’s Truth and Reconciliation Committee) who have used forgiveness to move mountains. If they can do it, so can we.

7.  Love

Everything. Love it all. Even the hard times; even the cranky and crooked people of the world; even yourself, with all of your appalling shortcomings.

 

 

8. Do something creative and flow-inducing that’s holiday-related.

  • If you enjoy writing, brainstorm a list of words that remind you of the holidays and write a short story using as many of those words as you can. Some words you can use are the following: snow; tinsel; presents; bells; angels; Santa Claus; family; ornaments; turkey; tree; cinnamon; carols; red and green; manger; winter; glitter; star; reindeer.
  • Also for writers, write an acrostic poem using the word “Christmas”, or another holiday-related word. (An acrostic is a poem in which the first letters of each line spell out a word or phrase.)
  • If you enjoy music, compose a holiday song, make a video of you singing it, and put it up on YouTube.
  • If you enjoy drawing, make your own holiday cards.
  • If you enjoy cooking or baking, bake lots of Christmas cookies and share them with whoever looks like they need a cookie. Or, try a new recipe to make on Christmas Eve.

After doing my research I know I just need to be there and now I can make suggestions. Or partake in some of these activities and ask them to join me. I think the best solution for the holiday blues is to do something special for someone else.

Nancy Boardman
December 6, 2017

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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

Websites referenced: http://www.oprah.com/spirit/10-ways-to-beat-the-holiday-blues
https://daringtolivefully.com/beat-the-holiday-blues

Health Problems Are Really an Energy Problem!

Everything in the Human Body Runs Off ENERGY

Or at least that’s the first thing to evaluate and fix before moving onto other health problems. The first thing in the body that gets burned into energy is sugar and carbs, followed by fats and then if we have to, proteins. After stating this I often hear people say: “Well I’m not diabetic so this can’t be my problem.” WRONG, you don’t have to be a full-blown diabetic to have energy problems.  Pre-diabetes, hypoglycemia, and issues with fat metabolism could all be issues.  Or, you are lacking the proper cofactors for energy metabolism or have a poor diet causing dysglycemia.  There could be several energy issues going on other than diabetes. Diabetes is just a diagnosis of a process that has been out of control for a while. Of course, it’s one of the biggest energy problems and if you have it you probably already are having other health problems and complications. In which case you need to watch our diabetes video. Regardless, if there is an energy problem, in the body it can lead to other problems and here are a few examples.

Hormone Problems

Guess what?  Insulin, your major blood sugar regulator, is a hormone! Hormones are chemical messengers the body produces in the body that make physiological changes. Hormones are the slower messenger system in the body and your nervous system is the fast messenger system in the body. Your endocrine system is the network of glands that produce your hormones and there is a feedback loop that goes back up to the brain to regulate your endocrine system. Whereas healthcare has separated this into each gland with specialist doctors, the endocrine system is actually a connected system of all the hormone-producing glands, your nervous system, and your immune system as well. This vast interconnected system is your neuroendocrine-immune system.  The operation of the neuroendocrine system requires a lot of energy.   Insulin causes other hormones to work and be produced. Do you think your body is going to think about reproduction if it doesn’t have the energy available to do that? You need energy before your body can send the message to do something.

Brain Problems

The brain, nicknamed the greedy master, uses roughly about 25 percent of all the energy we take in. So it is in constant need of energy. Not just that, it is reliant on the body to supply it with glucose for energy because neurons cannot store its own source of energy. Therefore any dip or spike in your blood glucose levels is toxic to the brain. To top it off any surges or crashes in your insulin affect the pathways for your serotonin and dopamine production. Perhaps you have noticed this after a lunch rich in sugars while attempting to be productive at work during the afternoon.

 Sleep Problems

Even when you are sleeping, your body needs a supply of energy.  Cortisol controls your sleep-wake cycle or circadian rhythm.   Cortisol is a glucocorticoid hormone (Gluco meaning glucose/sugar and corticoid meaning produced by the adrenal glands). Your cortisol levels should be low at night and high in the morning. The reason for this is because at night you need stable blood sugars because you will not need as much energy while you sleep. However, when you wake up, your blood sugars are lower because you are not eating while you sleep and you need a burst of energy to get up, so your cortisol levels elevate.  Therefore, a dysregulated energy system is a dysregulated sleep system!

Get your energy levels in check and get your health in check.

Dr. David R.A. Hardy, D.C.,
November 29, 2017

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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

 

Ease Anxiety, Depression and Addiction Holistically Through Restorative Yoga Poses

Just a few moments spent in stillness and silence will promote calmness and clarity!

Restorative yoga provides healing for the mind and body. A restorative practice offers the opportunity, with its long-held poses, to sit with our negative experiences and breathe through the emotionally turbulent times and negative thought patterns.   Restorative yoga promotes a physical and mental balance to prevent stress and anxiety or simply calm your mind to help regain a healthy focus. It also allows you to explore what happens when you release the tension your body habitually holds.  These yoga sequences typically involve 5 or 6 poses, held for lengths of time that allow you to completely relax and rest.  Held for at least 5 minutes or more, the physical postures, breathing techniques, and meditation or relaxation can positively improve your quality of life.

The top 10 Benefits of Restorative Yoga:

  1. Stress relief
  2. Lowers anxiety
  3. Releases tension
  4. Increases Brain Function
  5. Stimulates Self-Healing
  6. Lowers Heart Rate
  7. Alleviates Depression
  8. Improves sleep
  9. Increases Energy
  10. Awakens Peace

Below are 6 of my favorite restorative poses:

Easy Pose: This pose is a great way to start.  Position yourself on your mat.  Cross your shins and widen your knees.  Sit up tall lengthening your spine.  Close your eyes and gently rest your hands on your knees.  Take 3 deep breathes in and out to the count of 3. The key is to focus on your breath to help your mind begin to relax. Continue to breathe deep cleansing breaths. Breathe deeply in through the nose as if you are smelling a beautiful rose.  Hold at the top for 4-8 seconds and release by breathing out through the nose as if you’re fogging up a mirror. The easy pose promotes an inner calm and also allows you to focus on your breath and the present moment.

Childs Pose: Begin by folding your legs under you, touching your big toes together and sit on back your heels, reach your hands forward as you lay your chest on or between your thighs.  Separate your knees as wide as your hips.  Continue reaching forward to feel the added stretch of your spine.  Take 5 deep, calming breaths.  Childs pose allows you to relax your neck, shoulders, and spine all at once.
Legs up the wall: Set yourself up with a comfortable space. Place the end of your mat directly in touch with the wall. Begin by shimming your hips a few inches from the wall then start walking your feet up the wall until your body is in a slight  L-shaped position.  Make any adjustments needed to make yourself comfortable and relaxed.  Maybe place a pillow under your head or let your arms rest out to the sides or on your belly.  At this point, you will begin to focus on your breathing.  Take a deep, slow inhale through your nose, hold at the top, and then a deep, slow exhale out the nose.  Relax for at least 5-15 minutes. This pose allows the mind and body to relax, relieving stress and tension. The semi-supine aspect of the pose combined with invigorating breaths leads to a slowing down within your body and elicits a relaxation response by lowering your heart rate.

Bridge Pose: While lying on your back, bend both knees and place the feet flat on the floor hip-width apart.  Slide your arms alongside the body with palms facing down.  Your fingertips should be lightly touching the heels.  Press the feet into the floor, inhale and lift the hips up rolling the spine off of the floor.  Gently, squeeze the knees together keeping them hip-width apart.  Press down into the arms and shoulders to lift up the chest. Maybe draw your hands together interlocking the fingers.  Engage the legs and buttocks to lift the hips higher.  Take a deep, invigorating breath, in through the nose as if you are smelling a beautiful flower, hold at the top and then breathe out through the nose as if to fog up a mirror as you gently release and slowly roll the spine back to the floor.  This pose lengthens and strengthens the spine stimulating the endocrine and nervous system.

Cat/Cow Pose: Start on your mat in a tabletop position, neutral spine, with shoulders over the wrists and hips over the knees.  Fingers will point forward and the tops of the feet resting on the floor shoelace side down.  Take a big deep inhale.  On the exhale, round up your spine towards the ceiling pulling the belly button to the spine.  Tuck the chin towards your chest releasing the neck.  This is the cat-like shape.  On your exhale, arch your back and let the belly relax.  Lift your head and tailbone towards the sky. Be careful not to put too much tension on the neck. This is the cow part of the pose.  Begin to flow with the breath between these two poses, inhaling for cow pose and exhaling for cat pose. Repeat for at least 10 rounds.  This pose will relieve back and neck tension.
Savasana: Although it may seem the easiest pose it often is the most difficult.  The art of relaxation is harder than it looks!  Savasana is the practice of gradually relaxing one body part at a time, on muscle at a time, and one thought at a time.  Rest your entire body on your mat.  Extend your arms and legs outward from the torso evenly and symmetrically.  Take a mental scan of your body from head to toe releasing any tension in each body part from your eyes to your jaw to your shoulders, knees, and toes.  Let your body grow heavier with each exhalation.  The goal is to relax with attention, to stay conscious and alert while being at ease.  Just breathe.  This pose, practiced regularly, conditions the body to release stress and improve your sense of physical and emotional well-being.
Yoga has become increasingly popular in today’s busy society providing a retreat from the chaos and busyness and everyday stressors.   It is important to find healthy coping skills that will work for you. Yoga offers peace and tranquility and can ease the symptoms of anxiety, depression and addictive behaviors. Devoting time to your mat allows you the time to relax and calm your thoughts, focus on living in the moment, and take care of you in a healthy, holistic way.  Yoga works with the nature of the mind, the nature of being a human, how emotions live in our bodies, how they affect our behavior and our minds.  I urge you to try a new approach. Relax and Rejuvenate.  Find what works for you!
Namaste.  The light in me honors the light in you,

Joy Vale
Patient Care Coordinator
November 22, 2017

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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

What Are the Health Benefits of Restorative Yoga?” Power Yoga, 31 May 2017, poweryoga.com/blog/health-benefits-restorative-yoga/.
“10 Best Yoga Poses to Grow Taller.” BeautyGlimpse, 10 May 2014, http://www.beautyglimpse.com/10-best-yoga-poses-grow-taller/.
Orenstein, Beth W. “8 Yoga Poses for Beginners.” EverydayHealth.com, 26 Mar. 2013, www.everydayhealth.com/fitness-pictures/yoga-poses-for-beginners.aspx.
“Legs-up-the-Wall Pose.” Inspiredhealthcoach.wordpress.com, 3 Mar. 2011, inspiredhealthcoach.wordpress.com/2011/03/03/trouble-sleeping/legs-up-the-wall-pose/.
Paul, Jasmina. “The Yoga Bridge Pose: 5 Seldom-Known Benefits.” Ayurveda Natural Anti-Aging, Mind, Body Health, 14 June 2015, www.bodhyhealth.com/blog/2015/04/yoga-bridge-pose-benefits/.
Sulpizio, Lorri. “Benefits of the Cat-Cow Pose.” Team Better, blog.teambetter.com/benefits-of-the-cat-cow-pose/.

Challenge Yourself to Get More Exercise – 4 Great Tools to Help.

Beep… beep… beep… 

You reluctantly muster enough energy to silence your alarm clock for the third time this morning. By the time the fourth alarm goes off, you’ve had enough. There won’t be a fifth! And inevitably that early morning gym trip that once sounded so exciting and invigorating the night before has once again faded from becoming reality. Oh well, you think, maybe tomorrow I’ll finally make it to the gym this week. Or at the very least a morning jog or something. Hold that thought – its way, way, way too cold for that outside this time of year. Pretty sure that would result in me freezing to death. No, definitely not. This is how it goes for a lot of us, myself included. We make excuses for not having enough time or find abstract ways to rationalize why we can’t fit exercise into our busy schedules.

The following is a list of helpful apps to help empower people with tools to incorporate exercise into their lives.

Up 

The Up app connects to your tracker or your smartphone’s built-in sensors to help you track and interpret a variety of metrics such as steps taken, calories burned and activity intensity. It also allows for manual entry of food and drinks tracking, as well as sleep quantity.

Lose It!

Lose It! aims to help users set and meet exercise, nutrition, and other wellness goals. Users start by logging food and exercise, using the Lose It! calorie counter, along with the recipe builder and exercise planner, to stay within their daily calorie budget. Users can join existing peer support groups or challenges, which run the gamut from eating more vegetables to logging more exercise. While the app uses the phone’s built-in pedometer for step tracking, Lose It! also integrates with several health and fitness platforms, including Fitbit, MapMyFitness, Nike+ and Strava.

FitStar

FitStar functions as your personalized digital training coach, adapting its exercise routines to match your physical ability, carefully calibrating workouts to be challenging without being too difficult. Users can configure their ideal exercise duration and workout goals, and the app will whip up a workout session for you. Once done, you can rate the difficulty of the workout, allowing the app to slowly learn and adapt to your workout capacity, challenging you without breaking your body.

Fitbit

At this point, most of us have heard of this one. The Fitbit app works with the Fitbit wearable activity tracker, but it’s also turned into a solid standalone fitness tracker app. In addition to syncing with Fitbit’s line of exercise trackers, the app can also use your smartphone’s sensors as a pedometer to record your steps taken daily, use GPS to track walking and running routes. The app also includes a food log for tracking nutrition, with a bar code scanner or a caloric estimator. Social features such as leaderboard and challenges round out the features.

So find your favorite tool and challenge yourself!

Dr. Joseph Little, D.C.
November 15, 2017

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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

Are you a Podcast Person? The Who, What, When, Why and How on Podcasts

You Too Can Be Podcast Person!

The Who, The Why and The When

If you have a smartphone or a computer then it’s very easy to join the podcast world. Podcasts appeal to me because I can tailor them to my interests with minimal effort and cost. With commuting between offices, 2 days a week I’m in the care for at least 90 minutes each day. As much as I enjoy music I decided to use that time more wisely. So I make phone calls, listen to audio books and lately I’ve really gotten into all different podcasts. On the days with the shorter commute, I’m listening to my music.

I don’t think I even knew what a podcast was in 2016.  I subscribe to many and really enjoy the wide variety of topics to pick from. I also listen to a podcast as I’m falling asleep 90% of the time I fall asleep within 15 minutes. Before I started my mind would go all over the place and take me longer. I listen to a podcast that I know is going to make me happy and something that I know will set my dreams in motion. Last night, I listened to Feherty and he was interviewing Justin Thomas. Which put my golfing dreams in motion, I got my first hole in one. I set the sleep timer to 30 minutes which means I usually need to go back and listen to what I missed the next night. The podcasts that I know I’m going to need to pay close attention or that I know will keep me awake I listen to in the car. Here’s how I got started, someone told me about a podcast called Road Trippin “, It’s a couple of players that started it from the Cleveland Cavs, I learned so much more about the team and all the players and they are very funny and always kept me laughing. After that, I was hooked and started to do some research. Here are my top podcasts that I enjoy.

The What

Good Life Project

 In his weekly podcast, author and entrepreneur Jonathan Fields picks big topics like meaning, happiness, purpose, creativity, confidence, and success. Fields’ curiosity means he gives his guests (who range from Brené Brown and Seth Godin to everyday people) space and time to dive deep.

The Slow Home Podcast

 So many of us are too busy, too stressed and too tired. Brooke McAlary’s podcast is the perfect antidote. She explores what can help us live a slower and simpler life, such as developing rituals for gratitude and single-tasking, meditation, screen-free bedrooms and frugal hedonism (yes, it’s a thing).

Straight and Curly

 It might sound a bit Oprah-esque, but if you’re looking to improve yourself and live your best life, then Carly Jacobs and Kelly Exeter’s podcast is for you. Jacobs and Exeter are self-improvement junkies who discuss the side effects of living a hectic life and offer tips, advice, and strategies to get your calm on. They present a personable, funny podcast with heaps of life hacks – a fresh one each week – from learning to say no to being more decisive.

Optimal Living Daily

While it has a plain title, Justin Malik’s daily podcast is anything but ordinary. A digest of what he calls the internet’s best content, Malik narrates blog posts (with permission from their authors) which mainly look at personal development, minimalism, and productivity. It could be a recipe for dullness, but Malik has skills.  He curates compelling and challenging episodes. With each coming in at around 10 minutes, OLD is a bite-sized summary of what’s now great on the web.

Crime waves: six gripping stories By Tim Walker

The true crime story it tells is both more concise and more conclusive than its podcast predecessor.

The Daily

Twenty minutes a day, Monday to Friday of every week, dropping shortly before 6 a.m., The New York Times‘s Michael Barbaro covers the essentials of “what you need to know today”. It’s a reassuringly consistent way to feel like you’re at least keeping moderately on top of things, and the show offers an inside track on scoops like Emily Steele’s Bill O’Reilly exposé, or Maggie Haberman and Glenn Thrush’s consistently revelatory White House reporting.

The How

  • Ask your friends what they’re listening to.
  • Search by topic to find the podcast that suits your interests.
  • You can subscribe to podcasts via platforms such as iTunes, Stitcher, SoundCloud, and PodBean.

Not sure how to listen to a podcast? Ask a “techy” family member or friend to help.  It’s easy!

Nancy Boardman
November 8, 2017

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. David Hardy, Dr. Joseph Little, Chiropractic Physicians
http://www.balancingyourchemistry.com

To schedule an appointment, click here.

If Your Brain Was a Restaurant

The Primitive Reptilian Brain – The Back of the Restaurant

In every restaurant, the entire operation is completely and undeniably reliant on the back of the restaurant. This area is your prep area, your dishwasher, your equipment and your supply storage, fridge and freezer. No one ever walks into a restaurant and says I bet I’m having a great dining experience because everything is running smoothly in the back.

However, if this area of the restaurant was in chaos there is no way the rest of the place could function smoothly or efficiently. Well, unfortunately, this is how society and healthcare have looked at the brain. It has completely ignored the primitive brain. The primitive brain is the area of the brain that controls all your vital function (heart rate, blood pressure, respiration, digestion, etc.) It is the area that times and coördinates thoughts and movements, the areas that tell you where you are in your environment, the areas that keep you from falling, and the areas that keep you alert.  This area and the vast number of functions is the place where we are constantly seeing health problems. Let’s be completely honest; if these areas don’t function well, the rest of the brain gets frustrated! It would be analogous to an angry chef like we’ve all seen on the TV shows. They would be yelling and screaming; hey get me clean pans; slice those mushrooms and those d*** radishes. Primitive functions need to happen in order for advanced functions to happen.

The Limbic brain – The Front of the Restaurant

The front of the restaurant is the experience!  “Oh, she was such a nice person.   Oh, she brought everything out on time!”   This is like the limbic part of our brain.  And, just like the front of the restaurant gets grief from the back of the restaurant, our emotional/limbic lobes are constantly being bombarded from our primitive brain. For example, how do you feel if you are dizzy or disoriented? How do you feel when your heart is pounding through your chest? How do you feel when you can’t get a deep breath? How do you feel when a million things are being thrown at you? Over-stimulate you? Do you ever feel so defeated from this that you want to act like the waitress that tells the dishwasher to take a hike as she storms off out the back door and behind the dumpster for a big deep drag of her cigarette with shaking hands? Wow! I’m so sorry; I don’t know why I’m so emotional. 😊

The Cortex – The Chef   

The part of the restaurant that gets all the headlines and the area of the brain that gets all the attention is the cortex. However, the purpose of the chef area of the brain (the cortex) is to herd cats; even more so than being creative or intelligent. It is trying to tell the emotional areas to chill out; it is directing and attempting to make sense out of all the nonsense being thrown at it from other parts of the brain. If these other areas aren’t doing their basic job, it screams at them and tries to organize this complete chaos. Eventually, though, there is only so much screaming ones’ head can do! Then it will begin to slow down and shut down for moments at a time, Then, these moments happen more often, until the cortex completely fails and/or the restaurant closes.  “Oh, why can’t I think clearly anymore and nothing makes sense with all this noise!”

So, now you know – the best restaurants need a great back of the house, a front of the house, and a chef to keep it all in order.  Your brain needs the same thing – a healthy primitive brain, limbic brain and cortex for the body to work at its best.  So many of us ignore the signs of a brain function imbalance and/or do not have any idea what to do about it.  That is where a functional neurologist can help.  Click here to learn more about functional neurology.

Dr. David R.A. Hardy, DC, DACNB, FABBIR
October 31, 2017

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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.